Intermediate & Advanced WODs: Thursday 120517

Posted on May 16, 2012 by Allison Bojarski

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Russian gymnastics warm-up

B: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

C: Max single set dips.

We’re sad to say that Coach Craig is leaving us to head with his family to Chicago. We’ll miss his serious commitment to training and coaching that sat side-by-side with his general ability to be completely silly, which the below photo conveys pretty well:

Multitasking is dead
Sport training program management – The criminal nature of its absence
Why do a paleo challenge? / Why are so chefs so happy to cook gluten-free?
How to increase your bench, working out sore, and are dietary “cheat days” OK?
Two minds and a flame war

Here’s what’s on tap for Friday’s intermediate and advanced WODs at HR:00 and HR:45
A: Find your 1 rep max on the jerk

B: Back Squat 1×20

C: Tabata Situps

  • http://www.crossfitnyc.com/ Allison Bojarski

    I asked Coach Craig if he had any good photos for tonight’s post (before I found this awesomeness on his FB page that you see above) and he said: “I think it could be funny, instead of a picture of me you could use one of Rich Froning, Jr. posing as me.”  I just had to share that because it cracked me up so much.

    We’ll miss you, Craig!

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      $hit, Craig, for a second there, I thought the above picture was Froning.
      Good luck out in Chicago. Happy for your wife. That is such a sweet gig. And hope you find good things out there as well. Cheers.

  • Gordon

    Good luck Craig…thank you for the help with my row technique.

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Good luck Coach C. I travel to Chicago a lot for work – let us know which box you end up at!

  • Emily L

    Good Luck, Coat Craig!!!

    No drinks to send him off?!

  • http://twitter.com/kjs_37 Kyle J Smith

    I’ll throw this up one more time just in case- is anyone headed to Regionals who has room in their travel/sleeping arrangements to accommodate one more? It would be great to car/sleeppool. Thanks!

  • GinaFleacyno

    amanda the muscle up in in reach! coach sarah makes snatches fun….

    • Amanda Long

      So close!!!!! Ahhhhhh thanks for the encouragement this morning. Hope to get it soon. If not for any other reason than for the fact that Coach Sara said she would like my post and even make a nice comment!!!! Will work on them everyday for that ;)

  • james_vergara

    Nice snatch morning with 6am today who says our class sizes are too large?? Just program snatches everyday and it’s just fine!

    RGWU day 2
    Muscle up work (still not there)

    Snatch ladder: 135# continues to elude me
    85, 95, 105, 115, 125, 135f, 125f, 115, 115, 125, 125, 125, 135f, 135f, 135f

    Max set ring dips: 17

    • Amanda Long

      Nice job James!!!! So close on 135!!!!

      Did you not here Coach Sara say snatches everyday for 6am until you get 175????

      • james_vergara

        I’m down…but what will Michael North do without the weekly 20RM Back Squat??

        • Amanda Long

          He refuses to show up at 6am – still heartbroken about you standing him up on the ONE day he made an appearance!

          • james_vergara

            he just can’t quit me…

          • Amanda Long

            You really need to give him some time. You cannot expect him to forgive you and move on so quickly!!!

        • Michael North
          • james_vergara

            Why yes…it appears you can…i like it!

      • Richard Rivero

        “hear”

        • james_vergara

          they don’t need to spell in accounting…

          • Amanda Long

            Hahaha – I can always count on Headmaster Dickie to correct me!!!

            No spelling or grammar, just debits and credits!!! Haha – i have such a cool job, I know ;)

  • Jim S

    Rest day today. Thought I’d share an experiment I’m conducting on myself. I’ve mentioned here before that after I started Jaminet’s perfect health diet in December I started getting more frequent blood work to watch LDL/HDL etc. But this week I bought a home A1c test as well as a glucose tester. A1c gives an indication of longterm (~120 days) average glucose levels by measuring how much sugar is sticking to red blood cells. The glucose meter gives a more real time measurement and shows how blood sugar responds to meals and gives a great indication of insulin response. I’m using it to 1) see what my blood sugar levels are (the bloodwork my doctor orders only shows fasting) and 2) to tune which / how much foods I eat. For example, what is my response to the rice in sushi and that kind of thing. The total cost of both kits (including 50 test strips) was about $100.

    Anyway, it’s kind of geeky but it has been fascinating to close the feedback loop a bit between what I’m eating and it’s immediate impact. Also, I’ve been reading this book (fitness for geeks) that talks about the cross-section between fitness and tech. It’s pretty good. (full disclosure, I just took a job with the publisher). http://www.amazon.com/Fitness-Geeks-Science-Nutrition-Health/dp/1449399894

  • John Grosso

    Felt weak/tired today

    B: 65, 85, 85, 95, 95, 95, 105, 105, 105, 115, 115, 115, 115, 115, 115 (turned into power snatches toward the end…)
    C: 19 ring dips

  • Joe W

    Yesterday’s WOD
    A: 3×3 cleans: 225-245-275
    B: 4:12 Rx’d

  • http://twitter.com/renaewest Jessica Steiert

    53/93 (new PR!)

    Also, I left my white Hydroflask water bottle this morning – will be back later today to pick it up.

  • Amanda Long

    A. Worked on muscle-ups – so close, yet so far away
    B. 53/90 (PR) – my form sucks

    Shoulders are super tight today – if anyone knows any good shoulder mobility that I can do while sitting in my office, please let me know!!!!’

    Great work, 6am!!!

    • james_vergara

      Great work, Athlete!  Andrew Flicker knows some good mobility work for shoulders…hit him up…

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      Tea Cup drill. Kinda tough to explain but here is a video of a version of it. The guy is running his mouth until around 3:30 .
      We’ve been doing this with Avery and it is great for my bad shoulders. Enjoy
      http://www.youtube.com/watch?v=nLRFHfus8hU

      • Amanda Long

        Thanks!!!! Trying it now

  • reisbaron

    Snatches
    85 – 95 – 105 – 115 – 115 - 135 – 135 – 135 – 135 – 135
    155F – 155F – 155F – 155 – 165F – 165* (PR)

    Needed and extra credit set to git her done. I’ve found the outer limits of my power snatch.  If I could ever get under the bar I could start exploring some weight for real…

    • james_vergara

      Nice job on the PR, Reis!

      • Amanda Long

        Awesome work Reis!!!!

    • reisbaron

      Thanks 6AM!

    • Michael North

      Nice work today mate! Was 155 a PR also? Looking forward to 20RM tomorrow. Breaking my Day 4 rule.

  • BenS

    For any runners out there: have you ever had issues with ankle tendonitis?  If so, how long did it last?

  • http://www.facebook.com/pfinlon Peter Finlon

    We’ll miss you, Craig!

    Today, I ended up doing a charity WOD that my friend Jennifer (of the awesome blog http://www.prettybutchlifts.com) in Toronto created:

    http://www.raymondmay17.com/

    In memory of  Canadian LGBT activist, Raymond Taavel, murdered on April 17th, 2012. 

    5 rft:

    10 pull ups
    10 burpees
    10 thrusters
    10 sit ups
    10 box jumps

    24″ box, 65# thrusters, unbroken pull ups

    17:49 

  • http://twitter.com/msater michael sater

    My snatches were weak. Still working on my form as I have trouble getting under the bar fast enough
    65-65-65-85-85f-85-85-95-95f-95f-95-105f-105-105-105f

  • reisbaron

    OK, looks like I’m giving this competition thing a go.  Thanks Mike V for the heads-up!

    The Garage Games are happening in Jersey on June 23rd at Crossfit ACT (Saddle Brook, 30 mins from NYC).  Again Faster sponsors the event, and it seems they’re doing them in every region.  Cost is $65 before June 1st. There’s three WODs throughout the day, with a fourth for the finalists.  There’s both RX’d and scaled divisions.

    Here are the WODs: http://bit.ly/KJyGB9

    Two out of the three of them look to be no problem for me.  But because I have to scale T2B on the third one I have to scale all three WODs.  So I actually feel pretty great about 95# squat cleans and 115# OHS.  If I can figure out how to get K2E between now and then I might do OK…

    I’ll be coming in from the Jersey side, but maybe if enough people are interested we can represent CFNYC with a rockin posse.

    • Guest

      Yay Reis! So glad you are doing this! There are eight of us 6pm’ers signed up!  

    • Peter Finlon

      Reis, I’d totally be down. Anyone have more info about NYC people making the drive?

    • Jeff K

       I think I am in for this as well. Any ideas how to get there from NYC?

    • Andy G

       Just signed up for the scaled wod’s. If anyones driving from the city I will gladly pay for gas!!!

  • Kasey Lynne

    43/92.  Will really helped me out with the last one! Wouldn’t have been able to do it without him.  Thanks so much!!

  • Michael North

    Snatch: 65-95-95-95-95-95-104-104-108-108-117*-126*-130*-95-95 (*PR)

    Weights above look a little funky as I was using kilo change plates. Previous PR was 115. Thanks to Sara for the tips. I really need to do more Olympic lifting on a regular basis to improve technique.

    Dips: 7 (bar dips)

  • Williamlanier1

    Anyone else having trouble posting comments???

    • reisbaron

       You’re just a little rusty…it’ll come back to you.

  • Williamlanier1

    Anyone else having trouble posting comments???

  • WillLanier

    no dude – i literally posted 2 comments yesterday – both gone.

  • Ben M

    5:45 Thursday

    Snatch: Stared @ 95, then 115, followed by 135. Attempted 155 and it didn’t happen for me. Backed down to 115.

    Max Ring Dips: 21

    As precribed by Coach Eric, I’ll use one of those things called a “rest day” today.