Intermediate & Advanced WODs: Friday 120504

Posted on May 3, 2012 by Allison Bojarski

Friday 120504

Intermediate & advanced WODs at HR:00 and HR:40
A: Front Squat 5×3
Back Squat 1×20

B: 5 times:
1’ double-unders
1’ rest

Coach Ryan knows: you’ve got to start them young! (Zoe gets some lessons on the erg.)

PLEASE READ OUR LATEST SCHEDULING NEWS: New class, new class times
The Great Saunter is tomorrow (tell me more about The Great Saunter)
Final notice to notice
“I want to look good naked”
Bouchon Bakery’s gluten-free cherry chocolate scones recipe / Paleo coconut macaroons
Washington goes soft on childhood obesity
WAP me pretty

Here’s what’s on tap for Friday’s intermediate and advanced WOD classes at HR:00 and HR:40
“Workout 12.3″ (compare to 120310)

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″
12 Push press 115#/75#
9 Toes-to-bar

For a preview of the High Noon Hero WOD for this Saturday, please stay tuned to the comments on this post. Thanks.

Dickie

Who’s got two thumbs and is road-tripping with Coach Ryan to the CrossFit Kettlebell Cert in Boston this weekend?

—> THIS GUY <—
- http://www.facebook.com/pfinlon Peter Finlon
  
  I just got mine in Toronto, Have fun!
- james_vergara
  
  #bromance
- Dickie
  
  @RyanCWoods:disqus : Are you bringing a towel? I’ve got my “Rumours” album, a chain-saw, and a mini statue of Jesus for the dashboard. Can you bring the lye?
  - Rory
    
    no Coach Glassman Bobblehead for the dash? #disappointed
    - Dickie
      
      I’ve got his b@ll$ hanging from the rear-view mirror.
      - http://timbroder.com Tim Broder
        
        Nice, heading to Boston myself tonight
Sara

Allison Those macaroons sound good. Why don’t you bake some for your Dad’s birthday !
Justin Katz

FS 135-155-175-195-200X1
BS 175X18 Last time I did 145# 1X20 so this is PR for me

I practiced my single unders
- james_vergara
  
  Great job, Justin!
Rory

James V – North and I assume you decided to go to 24 hour fitness this morning instead of joining us for squatting…did they have a good body pump class u couldn’t pass up??
- james_vergara
  
  Worried about getting too bulky so went to soulcycle instead. Going to bikram this afternoon I you guys want to catch up later…
  - james_vergara
    
    And Michael North, you should really think about that bikram class…
    - Michael North
      
      Not sure I want to get stood up twice in one day…
      - james_vergara
        
        Look at the bright side: you got rory all to yourself this morning…
  - Dickie
    
    None of my clothes fit anymore. Time to go on a 6 week juice cleanse.
    - james_vergara
      
      I’m into my sixth six-week juice cleanse…still waiting for results
      - Naveen
        
        http://i.imgur.com/jGxR1.gif
    - Rory
      
      juice cleanse and some physique 57 classes will shape you right up
      - paul s
        
        guys, there is a sad thing crossfit does in making fun of other methods of getting in shape. soul cycle and physique 57 classes are incredibly challenging, if you haven’t done them before, you would be sore for quite a few days afterwards… Im just saying. its a bad vibe that we crossfit and say its the only way. Sounds like a unhealthy religion. thats my 2 cents.
      - Rory
        
        paul you are 100% spot…definitely just kidding around…don’t think for one second though they aren’t all also making fun of the crossfit cult and how it ruins peoples bodies…oh and also how big it makes you (for women)
      - Michael North
        
        Both Rory and I were (and continue to be) extremely disappointed in James lack of effort in attending the 6am class this morning
      - james_vergara
        
        Touchy
http://www.facebook.com/leienming Andrew Louie

FS: 5×3 205,205,205, 210, 215, BS: 1×20 205

double unders: 152 total. – feeling more comfortable with them, now I need to work on bringing my arms in closer to my hips.

Great workout today with Jeff K, you rocked those DU’s!
Kameron

Hope – 224 Rx

This is worse than FGB IMO. The thrusters and snatches while fatigued require a lot of concentration.
Amanda Long

A. May man-makers and tabata push-ups (86) with Athlete Gina
B. front squats – 83, 103. 123, 133, 143 (PR)
C. Double unders (17, 25, 17, 30, 26) – getting better, but I still suck at these

Thanks for the tips on the front squats Coach Avery
meret

i’m totally jealous of all the action on the “intermediate/advanced” blog. why doesn’t anyone post on beginners?! i posted and replied to myself 2 to make up for it.
- reisbaron
  
  Meret you are welcome to post here as much as you like. Way back in the day when there was one blog, I was a beginner too (still am in many ways) and I would ask questions, post results, and feed off the knowledge and experience of the advanced members of the gym. It’s a huge part of the beginner’s development.
- Rory
  
  Dickie, get involved
reisbaron

FSx3: 185 – 225 – 275 – 285* – 300* (3-rep PR)

BSx20: 275×13 – 275×7

Miserable mental failure on back squat. Weight was fine…didn’t control breathing well and panic set in. Not one of my finer moments…got the rest of them 2 minutes later but it still wasn’t the real 20. Next time…
- Michael North
  
  I feel bad for cheating on you with the 6am class now. I would have never allowed you to make this mental error to occur. You have totally got 275 for 20 reps in you.
  
  I am blaming no-show Vergara for this.
  - james_vergara
    
    Reis, my lack of testicular fortitude that caused me to miss 6am clearly rubbed off on you today. I apologize profusely. Fly barre class to make it up to you?
    - Michael North
      
      Lulz
- Rory
  
  impressive effort regardless
  - reisbaron
    
    Thx…hey Rory here’s KStar talking about hydration re: our conversation today: http://bit.ly/IyCioa
    - Michael North
      
      I heart Nuun. I am a believer. Great for avoiding (and relieving) a hangover too.
      - Rory
        
        tell me more…where do i get this stuff…GNC? #maybeiwillbesomerippedfuelwhilei’mthere
      - Michael North
        
        http://www.nuun.com
      - reisbaron
        
        5 bucks a tube at Vitamin Shoppe on 21st & 6th. I dig the lemon-lime & berry
    - Jim S
      
      I’m working out at K*’s gym tomorrow. Very exciting. Anyone want an autographed tee shirt?
      - reisbaron
        
        I’ll take a signed voodoo floss band.
- james_vergara
  
  Big points for effort, Reis! Well done.
Williamson

HNHW UPDATE

Hey guys, come and join us for Manion. This week was a sad one for the Manion Family. Not only did it mark the anniversary Lt. Travis Manion’s passing, his mother, founder of the Travis Manion Foundation (http://www.travismanion.com/janet-manion-1954-2012.html), was lost after her long battle with cancer. So come honor and remember the fallen and those who kept on fighting.

“Manion”

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

TravisManionHero_th.jpg

Enlarge image

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

-HNHW Crew
RyanCWoods

Greg Watermelonsauce or however you spell it, your ipod is behind the desk if you want to pick it up next time you are in
- reisbaron
  
  …few people get the right spelling on the first try Ryan…well done!
  - http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters
    
    Wokstedder? Is that right?
    - Kameron
      
      Nick, it’s Worcestershire. Come on, dude.
- Gwachsteter
  
  thnx mang.
- Gwachsteter
  
  i am beginning to get really into Amanda’s Teen Bop Vol. 7 mix
BenS

Front squat 3×3: 155, 3×175, 185
Back squat 1×20: 155
Double unders: not so much
Michael North

A:
5×3 FS: 185 -195 – 205 – 210* – 215* (*PR)
1×20 BS: 255 (PR)

B:
DU: 15 – 14 – 12 – 16 – 17

Good working out with the 6am crew (sans James Vergara…) today. Starting to feel more comfortable at the bottom of my FS. Still need to work on mobility in thoracic spine and shoulders to keep elbows up. Backsquat felt good, mentally challenging though. Weight is getting to a point where I am down to doubles and singles the last 10 reps. Double unders slowly coming along. Fun to do with heavy legs after the squats…

Great work by Rory and Aussie Nick today to keep fighting for every rep. Well done!
Michael North

A:
5×3 FS: 185 -195 – 205 – 210* – 215* (*PR)
1×20 BS: 255 (PR)

B:
DU: 15 – 14 – 12 – 16 – 17

Good working out with the 6am crew (sans James Vergara…) today. Starting to feel more comfortable at the bottom of my FS. Still need to work on mobility in thoracic spine and shoulders to keep elbows up. Backsquat felt good, mentally challenging though. Weight is getting to a point where I am down to doubles and singles the last 10 reps. Double unders slowly coming along. Fun to do with heavy legs after the squats…

Great work by Rory and Aussie Nick today to keep fighting for every rep. Well done!
- james_vergara
  
  Well done, Michael North. Well done! Want to hit Barry’s Bootcamp over lunch?
  - Rory
    
    #sellout
    - james_vergara
      
      #isitjulyyet
  - Michael North
    
    Are you working out tomorrow? Maybe you could make up the 20RM to atone for your sins?
    - james_vergara
      
      I’m all for atonement. #raisedcatholic. Planning a visit either this pm or tomorrow to repent. Do you want to go to bikram anyway?
      - Michael North
        
        I am prepared to forgive you and will join you for squats tomorrow.
      - james_vergara
        
        That’s a brilliant idea. What time do you usually go on Saturdays? We probably have to go to 28th I think.
      - Michael North
        
        Earlier the better. Wouldn’t mind doing 12.3 also
      - james_vergara
        
        9am?
      - Michael North
        
        Yes! And then bang out squats post-WOD?
      - Michael North
        
        26th St (12.3) OR 28th St (beginner WOD – squats and DU)? Or both?
      - james_vergara
        
        As much as I applaud your gusto, I think it will just be squats and du for me tomorrow. I was just planning to skulk in the corner at 26th street. But I guess we could go to 28th. I’ve never done a real class there so would be fun. We can train muscle ups after
      - Michael North
        
        What’s a muscle up?
      - james_vergara
        
        It’s like a back squat, but with rings and using those things that hang off from the end of your shoulders.
      - Michael North
        
        The back squat bar holders?
    - reisbaron
      
      Michael listen to James. I did Bikram up to 6 days a week almost ten years ago and I still have excellent flexibility because of it.
      - Michael North
        
        I have done some yoga in my time. Agree it helps with flexibility. Need to work it into my schedule somewhere…
Jim S

Worked out at Crossfit Santa Rosa this morning. Nice facility and nice people.
A: Deadlift 3×5 255, 260, 260
B: 4 rounds of 130m farmers carry (2x25lb bumpers), 12 burpees with 6″ target 11:02
Rory

A: Front Squat x 3 #195/#205/#210/#215 (PR)
B: Back Squat x 20 #205 (PR)

got a chance to squat with the legend Michael North…love the look on his face after the 255 20 rep set…Aussie Nick, you’re no slouch either!!! great lifting gents

Reis thanks for sharing some knowledge this am

#vergara=sellout
- james_vergara
  
  2 PRs today! Nice job, rory. Looks like you need to avoid me more often.
  
  Wanna grab a smoothie later?
  - Rory
    
    @ energize cafe
    - Michael North
      
      He will stand you up
http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

Since I squatted AND did 300 Double Unders yesterday, I decided to do:
The 300 Workout:25 Pullups50 Deadlifts 135#50 Pushups50 Box Jumps 24″50 Floor Wipers50 KB Clean and Press (1 Pood)25 Pullups15:48 1:34 PR from when I did this last pre crossfit and I did most of my pullups with one of those machines that supports your BW. Lame…..

For those who don’t know, floor wipers are:
http://www.youtube.com/watch?v=VQLtfH9clx4
- http://www.facebook.com/pfinlon Peter Finlon
  
  Ohh, thats what you were doing today. I did a hilariously scaled version of this pre-Crossfit (for box jumps I stacked up 6 plastic step aerobics risers) and am dying to see what I can do now.
http://www.facebook.com/pfinlon Peter Finlon

Yesterday: Hope 194 with 65# Really liked this one, though probably 75% of my reps were burpees and pull ups

Today: Front squat 120/125/130/135/140 (x2 fail)
Backsquat x20: 110 (20 rep PR, probably could have swung more)
Double unders: 21/22/25/28/32
Georgine

A little shout out for Cross Fit, and lots of shameless, shameless self promotion. wink.

http://www.btsh.org/bruise/

gp
Jeff K

Good workout w/ Andrew today. Fs: 165,175,180,180,180. Back squat 155 (12) – gotta work on this. Double unders were glorious: 51,54,51,51 and 60.
Jamie F.

Anybody see Spealler’s 1:52 Diane? On games site. Amazing.
- Nick W.
  
  Sick. It’s like HSPUs in fast forward.
- Dickie
  
  It’s easy for me to say it, so I will, but I think a few of those dead lifts didn’t show full extension.
Asegal04

FS: 185×3 195×3 205×3 225×3 (pr, my one rep was 215)

BS: 185×20

Double unders: 250 ish
Jenny A

Thanks for all your help with the squats, Avery!
http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

A: 83, 103 x 4 (back squats 103)
B: 137
Jay_Goebel

3 unbroken muscle ups (PR)
false grip w/ turnout
http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

Starting Strength Day 6.

A. Back Squat 3 x 5 x 205
B. Bench press 3 x 5 x 125
C. Pull ups 3 x 5 w/ double blue band
D. Double Under WOD from today.

Loving all the back squats.