Intermediate & advanced WODs: Tuesday 120605

Posted on June 4, 2012 by Allison Bojarski

Intermediate & advanced WODs at HR:00 and HR:45
A: Back squat 3×5

B: “Baseline”
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Coach Avery says: “If any members are attending the Garage Games at CrossFit A.C.T. in Saddle Brook, NJ (on June 23rd) can you EMAIL ME (avery AT crossfitnyc DOT com)? I am trying to organize a list of members that will be competing and if you are planning on attending as a spectator please let me know! It would be great to have a group that goes together and I will be there to offer coaching support for all the CFNYC competitors. If you are interested in trying your hand at competition, click here to REGISTER. There are scaled divisions also, so everyone can participate.”

The beginner mentality (and why it’s a problem)
Salt, we misjudged you
More genes than humans: The tomato decoded / Kale of duty
No, you can’t work in
How would you deal with this unhealthy co-worker?

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

B: 2 Rounds For time:
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 24kg/16kg
30 Sit-ups
35 Burpees

  • Rory

    A: #225/#245/#245
    B: 4:10 Rx’d

  • Justin Katz

    A:185#-195-205#
    B: 4:29 RX’D

  • Gwachsteter

    A: 225-245-225
    B: 3:23 … One second slower than last time.
    Riess told me I am one second less fit. Ahahhahahahahha.

  • Amanda Long

    A. Cash in – Coach Sara greeting me at 5:40am with 100 burpees for leaving my water bottle yesterday
    B. 125, 145, 165
    C. 4:16 Rx’d – 8 second PR
    D. 50 double unders (32 in a row)

  • Amanda Long

    Class started with Greg telling Connor he had a dream about him last night… and the hour of entertainment provided by Athlete Greg began

    • rory

      Coming back to 26 tomorrow, miss all the characters

      • Amanda Long

        You got called out for skipping 6am again this morning. Coach Sara was very concerned about your ripped hands

      • Will

        was 28th not good enough for you Rory?

        • Rory

          Too much equipment at 28th, chances of someone stealing my crap are pretty low so nothing for me to bitch about…plus sara is concerned about my hands so want to show her how they are healing

      • Michael North

        #canofworms

  • Ali Hovland

    If you sign up for a class, show up. Additionally, make sure you sign up for the right class. If you sign up but don’t show up, your name will be on the daily shit list that is posted on the blog. That way, if one of your fellow classmates is unable to sign up for a class because you decided to sign up and not show, they can be mad at you rather than CFNYC’s new sign in policy. Keep in mind that classes are capped at 18 people in order for YOU to get better at CrossFit. Kapeesh? Good.

    Today’s morning shit list: Andrea Chod, Donald Casey, Sean Orr.

    Today’s morning attendance:
    6 am: 17 (8 reserved, 0 no show)
    7 am: 18 (17 reserved, 2 no show) Andrea and Sean
    8 am: 9 (2 reserved, 1 no show) Donald

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

    Baseline: 4:47 – 1 second faster… I went out way to fast on the Row.
    BS: 225,225,245×4 failed on the last rep.

    Michael North Tells me the world record for a 500m row on the erg is 1:15. Challenge accepted.

    • Michael North
      • Jeff K

        Dude is wearing a singlet in doors, you don’t have a chance Andrew. Baseline 4:26. Did 500 instead of 50 air squats – oops. K2e 30 in a minute.

        • Jeff k

          50 instead of 40.

      • reisbaron

        Damper isn’t set at 10. #unimpressed

  • John Grosso

    A: 275 – 295 – 295F
    B: 4:52

  • Michael North

    B: 6:38 Rx (PR)
    A: 275-305-320 (PR)

    32s PR for Baseline. Push-ups and pull-ups continue to slow me down. Felt sluggish after metcon for BS. Sets were very slow but a 5# PR. I’ll take it. Taking a rest day tomorrow.

    • Rory

      Nice work on bs!!!

      • reisbaron

        If there’s one thing he’s good at it’s bs, that’s for sure…

        • Michael North

          I’m ok at back squatting also…

  • Joanna Welsh

    Yesterday’s 6pm “advanced” class was extremely busy, and people also drifted in late. Kevin did an admirable job of organizing the chaos. I heard a couple of people say that every beginner class this entire week was full…and it was only Monday. I don’t do them, so I don’t know if that’s the case, but maybe doing what chain gyms do, and only allowing you to sign up for 1 or 2 classes in advance may help, if you don’t already do this?

  • coach heidi

    Check it people! 3 AWESOME Relements classes this morning! What are my peeps doing? Learning how to run in a more efficient manner which means=====faster and with less injuries. Trust me…this is a studied method and you can learn it too! 4 classes or 4 hours to learn to run better and faster…with ME! So sign up if you haven’t already! Plus, there’s a good deal for members! Get in while it lasts!

    I am videoing you the 1st class.. and then videoing you at the end to see your progress!

    So, hope to see you in the next Relements on Tuesday and Thursday mornings!

    • http://www.facebook.com/jrlevin Jonathan Reid Levin

      Thanks for the intro this morning to POSE running…I am planning on joining one of the upcoming classes.

      • coach heidi

        Awesome Jonathan! Can’t wait to see you! :)

  • reisbaron

    Avoided Back Squats, and haven’t pressed in quite a while…felt great.

    Shoulder Press 3-3-3-3-3
    125 – 135 – 145 – 155 – 165×1

    Baseline
    Nov 26: 7:25
    Apr 2: 7:04
    Today: 5:44

    That definitely went well…thanks to everyone for the encouragement, as always…

    • BenS

      That was awesome–nice work.

    • Michael North

      Nice work Reis!

    • reisbaron

      Thx!

  • BenS

    A: 185, 195, 205
    B: 4:42 rx’d, 19 seconds better than April 2

  • MadeleineT

    A: 183-193-193
    B: 7:12 (from 10:55 on April 2, all the improvement being in the pull-ups)

  • RGB

    Tomorrow’s 7a class at 26th is showing up as “Endurance WOD” instead of “Advanced WOD”. Are these the same thing or am I signing up for the wrong class and will end up on the poo poo list tomorrow?

    • BenS

      sort the list by location–26th st. and the 7am advanced WOD will appear

      • RGB

        Poo Poo problem solved. Thx.

        • Michael North

          All the afternoon “advanced” classes show up as 28th St?

  • Jana B.

    B: 5:36 (blue/green band and knee pushupsl down from 5:49 in April with black band and knee pushups)
    A: 3×5 BS 123-133-143

  • Jason W

    really have to disagree with the gawker article. if you’re benching, you can rest standing just as well as you can rest sitting. get your ass up and let the dude work in . . .who knows, you may learn something . .. like working in groups is beneficial

    • reisbaron

      It seems pretty obvious that he’s not interested in learning anything from anybody. He’s even open about the fact that he lets his training suffer in exchange for not having to be around other people while doing it. My favorite part is when he says “I am uninterested in your thoughts.” So of course he writes a Gawker article that basically begs for dissenting comments.

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

        Eh, I think he’s mostly being sarcastic. :)

  • coach heidi

    Don’t forget about CFE tomorrow morning at 6, 7, and 8am. It’s interval day and I have a great one on tap for you guys! See you at 28th street and let’s get our run on!

    • RookieSeason

      Zen Planner says 26th street. So we meet at 28th?

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

        Where on Zen does it say 26th Street for CFE? I’ve been trying to fix any incorrect info in Zen.

        • RookieSeason

          When I click on the class, the session details box has 26th Street. I just triple checked, I’m not losing my mind.

  • Gfleacyno

    Pr by over a minute and dropped a band for rxd! Must be the 10 am time slot!

  • Steve

    A: 155 185 185
    B: Baseline: 5:33 Rx (first time I can write Rx).
    I really have to work on pullups.

  • mike r

    Looks like Starbucks is bulking up its offerings of sugar, carbs, carbs and more carbs… they just made thier biggest acquisition to date buying a bread company… think they are striving for that one stop shop for type 2 diabetes

  • Sully

    Baseline 4:27 RX

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

    4:15 rx’d, first baseline.

    • Allan R.

      Michael! You never remember our special time together. We did baseline in April.

  • Jim S

    Back squats: 185 200 200
    Baseline: 5:15 (21 second improvement over April)

  • Andy Graves

    235,245,255PR Thanks to Eric for pushing me. (nonchalant-”oh, you better add at least 20# to what you did last time”).
    4:43 (21sec PR)

  • Ben M

    Baseline: 4:51 RX a big improvement from 5:13.

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

    A. 205, 215, 215
    B. 5:57 w/ one blue band.

  • Allan R

    RX’d 4:46 down from 5:33 in April and 7:13 in November.
    Squats at 175, 195, 205

  • Sam

    Baseline 6:11