Intermediate & Advanced WODs: Wednesday 120530

Posted on May 29, 2012 by Allison Bojarski

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Deadlift 21-15-9

B: Press 3×5

C: 1 minute, max reps of toes to bar

D: 1 minute, max reps of rings dips

“The hardest part of the [Great Hudson River Swim] for me was getting out of that wetsuit!” –Andrew L. Read the rest of the story about Andrew’s experience in the first comment below.

Got a story (with pics) of a recent event you competed in? Send it in to share on the blog: allison AT crossfitnyc DOT com!

How to fill your mental jar with glitter and rainbows
Why do so many athletes tear their ACLs?
10 habits for long-term weightloss maintenance
What Everest can teach us about disease
How being smart makes you dumb
Why is 30% of the U.S. being planted with corn?
Manhattanhenge 2012 / New Yorkers really like their coffee

Here’s what’s on tap for Thursday’s intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65#/45# Thruster, 10 reps

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

    As promised in the photo caption above, here’s Andrew L. on his experience:

    I completed the Great Hudson River Swim this past weekend and wanted to share my experience with CFNYC.

    Overall it was a great event, it was well managed and they have a lot of enthusiastic volunteers even in the water (on kayaks) who take your safety really seriously and will chase you down if you wander outside of the designated swimming lane. I found the choppy waters to be the most challenging aspect of the swim, there were what felt like 3-4 foot swells which made sighting the small buoys challenging and it was disorienting as you could not see anything while your face was in the water. There were swimmers who chose to swim this without wet suits, those people are hardcore, 62 degree water is very cold.

    Open-water swimming is like nothing else. You’re basically moving your arms and legs blindly never really knowing if you’re moving forward or not (sighting is very important). The swells are lifting you up and down so sometimes it feels like your swimming uphill, and every time you go for a breath there’s a good chance you’ll take a mouthful of Hudson River water. I highly recommend it.

    I finished [the 1.6-mile swim] in 37:10. The hardest part of the swim for me was getting out of that wetsuit!

    • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

      Yay for completing something so awesome!

      Boo for Hudson River water…lol ;)

  • keller

    i think i left my neon green water bottle at 26 street tonight – if someone sees it tomorrow can you put it at the front desk for me?

  • Gwachsteter

    Dead Lifts: 225-245-275 all unbroken
    Press: 95-115-135-145 (2)
    T2B: 25
    Ring Dips: 20

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

    1000m Row – 3:20
    20 OHS (pvc), 10 KB swings 32kg, 10 sec free-handstand hold.
    21-15-9 Deadlifts – 225# very broken…
    3×5 Strict Press 115#
    T2B: 13bar-dips: 21
    Cash out: 40 Mountain Climbers, 50 sit ups, 60 Russian twists (20kg)

    Today’s workout was exhausting.

  • Jeff K

    1000 m row- 3:58
    DL’s: 165,185,205 (unbroken)
    Presses: 95,105,115(4)
    T2B: 23 and ring dips 14

    • reisbaron

      Glad you’re back in action…

      • Jeff K

        Ha ha – me too! Good job on WOD 1 today. I think I may sub K2E tomorrow and that will be good practice for WOD 3.

  • Hall C.

    1000 m row – 4:00 DL’s 225, 255, 285 (unbroken) presses 95, 95. 135 (2) T2B: 10 due to calluses as oppose to fatigue ring dips: 18

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

    Did the Mainsite WOD from yesterday:

    21-15-9 Front Squats (95#), Burpees, Pullups

    10:04 Rx’d

    Slow on the burpees (as always). everything else felt pretty good. I feel my front rack position is getting better.

  • reisbaron

    Left my phone (Droid Bionic w/ Otterbox cover) at the gym, possibly in one of the upper-left cubbies this morning. I’ll be back around 1:00 to check for it, but can you bring it to the front desk if you see it around? Thanks…

  • MadeleineT

    deadlift 195-205-215
    press 85-90-95
    T2B 4
    ring dips 1

    I have more than one ring dip in me, but not when it is preceded by the letter “D.”

  • reisbaron

    Weirdness in my neck and back, so I’m avoiding deadlifts and pull-ups this week. I chose to do WOD 1 from Garage Games to see where I’m at, and boy do I have some work to do.

    7 min AMRAP
    1K Row
    95# Squat Cleans for remainder of 7 minutes.

    Row – 4:00 – Squat Cleans: 21

    Seems I’ll need to double that number to stay out of embarrassing territory. I’ll keep the row at 4:00, which is (purposely) 20 seconds slower than my latest all-out effort.

  • BenS

    press:95-105-105
    deadlift: 245-245-245
    T2B: 11
    ring dips: 17
    Did not have much grip strength on either deadlifts or T2B

  • Jana B.

    A: Deadlifts 21-15-9 @ 103-113-123 – all unbroken all felt good, all should have been at least 10# heavier
    B: Press 3×5 @ 68-73-73 (also felt good)
    C: T2B 15 (hands-ouch)
    D: Sub elevated paralette dips 15
    Cash out was harder than the workout!!

    I just realized I forgot to throw out my coffee cup today – I guess I am doing burpees somewhere tomorrow…

  • Michael North

    B: 3×5
    95-95F-95F failed at rep 4 on last 2 sets
    A: 21-15-9
    275 UB
    295F (8-3-3-1) form got sloppy
    295 UB

  • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

    Deadlifts: 83-103-123 (all unbroken)

    Press: 43-48-48 (wonky shoulder, but little by little I keep adding)

    T2B: 0 (can’t do them yet, so I do odd little hanging crunches)

    Box Dips (said shoulder): 25

    I like deadlift days: “I pick things up and put them down”

  • Albert Insogna

    deadlift: 135,135,135 (Coach Will said to go light, I swear!)
    press: 95,105,115
    t2b: 19
    ring dips: 14

    ab cashout 2 days in a row is just mean…

    • reisbaron

      Coach Will is softening in his old age. He used to give me the look of death if I suggested going light.

  • Aaron Segal

    A. Pushups/dunders 50/50
    B. DL 205, 205, 225
    C. Press 145, 145, 155×4
    D. T2b. 30. Rdips 16

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    So… where’d all the bumper plates on 26th st go? :)

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    So… where’d all the bumper plates on 26th st go? :)

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

    First WOD in 6 weeks.

    A. DL – 185, 205, 205
    B. 95, 95, 95
    C. K2E – 20?
    D. Ring dip – major fail.

    Felt good to be doing WODs again.

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

    First WOD in 6 weeks.

    A. DL – 185, 205, 205
    B. 95, 95, 95
    C. K2E – 20?
    D. Ring dip – major fail.

    Felt good to be doing WODs again.

  • Jim S

    Tweaked lower back, so no DL’s today
    A: RGWU Int- Day 1
    B: yesterday main site WOD. 21,15,9 95# front squat, burpee, pull up. 14:49
    C: cash out 1 min ring dip (full turn out) 12

  • Jim S

    Tweaked lower back, so no DL’s today
    A: RGWU Int- Day 1
    B: yesterday main site WOD. 21,15,9 95# front squat, burpee, pull up. 14:49
    C: cash out 1 min ring dip (full turn out) 12

  • http://www.about.me/briankung Brian Kung

    Hey CrossFit NYC! Author of “How being smart makes you dumb.” Thanks for the link! I was wondering how the article fit into your blog, and if there’s any similar content you would like to see?