Intermediate & Advanced WODs: Thursday 120524

Posted on May 23, 2012 by Allison Bojarski

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Find 1 rep max clean

B: Press 15-12-9

Stef takes on the mud of the CMC with a smile on her face:

2 NOTES: Effective Sunday, May 27, all Sunday WOD classes will be held at 28th Street. This Monday, May 28th, Memorial Day, the gym will be operating on a Saturday schedule.

Launching our new and expanded CFNYC running program!
5 best Olympic weightlifting shoes under $200 in 2012
3 reviews of new book on sleep: Brain pickings / WSJ / New York Mag
Why Johnny can’t ride / How to not kill a cyclist
Top 8 most common reactions to your grain-free diet and how to respond
Being coachable

Here’s what’s on tap for Friday’s intermediate & advanced WODs at HR:00 and HR:45
A: Deadlift 3×3

B: “Ten-Minute Capacity Test”
For Max Reps:
4‘ Rowing (for Calories)
Rest 60 seconds
3’ Pull-Ups
Rest 60 seconds
2’ Back Squat (males = bodyweight; females = .75 x bodyweight)
Rest 60 seconds
1’ Shoulder to Overhead (95#/65#)

Barbell starts from the rack for back squats, but from the floor on shoulder to
overhead.

  • d_simon

    Strained my neck during Barbara about a month ago, and now virtually every metcon seems to end with a painful tingling. I’m convinced my pillows are discouraging recovery. Just curious: Has anyone obtained neck pain nirvana by switching to a Tempurpedic pillow?

  • d_simon

    Strained my neck during Barbara about a month ago, and now virtually every metcon seems to end with a painful tingling. I’m convinced my pillows are discouraging recovery. Just curious: Has anyone obtained neck pain nirvana by switching to a Tempurpedic pillow?

    • reisbaron

      I wouldn’t say it’s nirvana, but I haven’t needed an additional (or alternate) pillow since I got one two years ago. Most of them are contoured to support your neck perfectly. It definitely encourages sleeping in savasana (corpse pose), which also helps with external rotation in your shoulders (believe it or not KStar also has a video about this – http://bit.ly/JLWOCt ).

      If you have access to the Paramus NJ area, Bob’s Discount Furniture has their own indie version of tempur-pedic (Bob-O-Pedic – cheezy name but good quality) that is the exact same material, but usually a ton cheaper. We got a king mattress for less than $1500 that’s lasted over five years, most of which I’ve been over 300# (not so much recently ;) .

      • Chadron

        Reis, I thought you were all about getting strong and in shape. Now I find out that you’re just trying to put less strain on your mattress? What other secrets are you keeping?!?

    • Jai Berg

      Back when I had chronic back problems, I bought a tempurpedic mattress and had a tempurpedic pillow. They allow you to test it out for about three months. After about two months of steadily increasing pain (I assumed my back was getting worse), I gave up in the middle of the night and tried sleeping on the floor. I was surprised by how much better that felt in comparison, and sent the mattress back. I tried longer with the pillow, but it kept hurting my neck. It’s possible that my experience is not typical, and it might be worth finding out what the current return policy is for these products, but my two cents is to avoid them.

      • reisbaron

        We feared the same. So we chose to get a firm one. World of difference vs. the common softer models.

        • Jai Berg

          Huh. I tried mine almost ten years ago; I don’t think firm ones were available back then. Also, I’m old.

  • Dickie

    How was the 6AM energy today?

  • John Grosso

    A: 225
    B: 6@135# 8@115# (f*cked up on the weight for this one)
    12@95#
    9@95#

  • http://www.facebook.com/leienming Andrew Louie

    A: 205# (PR) But I’m disappointed with myself. I can clean 225 to the bottom of the front squat but I don’t have the strength to squat it up. Gotta work on more squats!

    B: 95#, I worked in some 115# but I can’t do too many at 115#.

    I also really enjoyed the warmup. 100 DUs, 10 Turkish get ups, 3x (10 Box Jump, 10 T2B, 30 sec Hand stand holds). Can’t finish it in 20 min, but I love the variety.

  • Justin Katz

    A: 145 (PR) 165 (PR) 185 (f)
    B: ran out of time

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

    Olympic weightlifting poetry: http://www.youtube.com/watch?v=O4HD2KUAYzc

  • Malcolm

    Clean: 215 (PR)
    Shoulder Press: 21×95#, 14×105#, 6×105#

  • BenS

    Clean: 185#
    Press 21-15-9: 65#

  • aaron

    A. 185, my cleans suck.

    B. 115×14. 115×12. 135×5

  • The_Lisa

    Did not reach my previous 1RM of 105 but got lots of practise at 95#.

  • Jenny A

    Great prep work for cleans this morning by Sara. Worked up to 113# power clean (PR). Thanks for getting me there, Will!

  • Steve Slo

    205# Clean (PR with squat)
    Finally broke 200!

    • Jim S

      Nice!

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

    Strength WOD at Crossfit 212 (yes, I know, I cheated on CFNYC…does it help if I say I was thinking of you guys the whole time?)

    A. Deadlift 2 x 5 x 270
    B. Press 5 x 3 x 100
    C. Chinups 3 x 5 (equivalent of two blue bands).

  • Jim S

    A: 175 (previous pr 180). I tried 180 9!! times but it wasn’t to be today.
    B: 75 10/5, 8/4, 6/3
    + cashout 81 sit ups and one set of dbl unders till fail: 26