Intermediate & advanced WODs: Tuesday 120619

Posted on June 18, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: Teams of Two 20-minute AMRAP:
***One team-member works at a time, finishing a round–the other holds a barbell (45#/33#), then switch. At no time can the barbell touch the ground, wall or any type of support; 3-burpee penalty (for both teammates) per violation ***
5 Pullups
5 Toes to bar
5 95#/65# Thrusters

We had 6 happy faces at yesterday’s 8am CFE Running WOD with Coach Heidi (front row, left to right: Jacob, Kaled, Mai. Back row, left to right: Erica, Naz, Stacy). When will we see you there?

What is your psoas and why should you care?
“The best exercise you can do with a Nautilus machine is to deadlift it into a dumpster”
Saturated fat & CV disease: the discrepancy between the scientific literature & dietary advice
Team spirit
On food journaling (plus an addendum)
Achilles Hope & Possibility 5-mile running race, June 24th


Here’s what’s on tap for Wednesday’s intermediate & advanced WODs at HR:00 HR:45
Deadlift 3×3
Deadlift 15-12-9

  • DeeeeeeeeeeeeeeeeeeeeeeC

    didn’t we deadlift last week? and what happened to the squat cleans? i was looking forward to that

    • Dslif

      Agreed! I feel like we never do cleans

      • reisbaron

        We did cleans every week in May, as well as back squats and deadlifts every week for the past two months.

        • Kayam

          Boom!

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

        I am patiently waiting for cleans to come up as well as I want to nail 225 C&J. In the meantime, continue to show up, work hard, and you’ll surprise yourself when it does come up, you’ll be hitting new PR’s easy.

  • Kameron

    Did this WOD with John – 16 Rounds + 4 pull-ups

  • http://www.facebook.com/gina.feliciano.7 Gina Feliciano

    Amanda made me do it…. RX, it wasn’t pretty but we got it done. Tx Amanda!

    • Amanda Long

      You made me show up at class, I made you do it Rx. Now we are even! ;) Loved having you at 6am today!!!’

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

    WOD: 17 Rounds, 5 PU 5 T2B with Tim. Awesome work!

  • Gwachsteter

    19 rounds Rx’d … with Malcolm.

  • Jana B.

    Can anyone recommend a good chiropractor? Preferably on the west side?

    • The_Lisa

      Jana, I go to Dr. Steven D. Levine every two weeks or so for maintenance. He is a chiropractor and Active Release Technique provider. He is at 303 5th Avenue which is (neither east nor west).
      http://drstevendlevine.com/

    • meret

      dr. gillespie is A GOD. he was the only doctor to help me figure out and get rid of a back pain that i had for eight months. best thing: the problem was so apparent to him, while everyone else had no clue.
      he’s close to CFNYC. http://www.healingartscenter.info/

  • Amanda Long

    Seems like this is the third week in a row that we are doing almost the exact same programming that we did each day in April. Any reason for this? Thanks

  • Casandra

    NO SHOWS
    Phillip Hauswald
    Gregory Dear
    Hooman Khorasami
    Brian Logvinsky
    Benjamin Steel
    Estefania Fernandez
    Jesse McConnell
    Jon Edwards
    Albert Insogna
    Chris Bayly
    Hunter Van Horn
    Kristie Chon
    Linnea Hartsuyker
    Charles leighton
    Joshua Peterson

    • BenS

      I signed up for and attended the 645am at 28th Street on Monday 6/18–though this does not show up on my profile. I never signed up for the 645am on Tuesday 6/18.

      • BenS

        Tuesday 6/19 that is.

    • kristiec

      I was in class- please check the board.

  • Aaron Segal

    19 rounds rx’d with shannon. liked doing the work vs. holding the weight

  • Jim S

    I made up yesterday’s WOD today.
    A: Back Squat x3 200, 205, 205
    B: 40/20 20/10 10/5 Double under / 45lb OHS. 7:56
    This wod was a pretty huge win for me. It was only 45lbs but this is the first time I’ve ever strung together more than three OHS’ – and I did 10/5/5, 10, 5. And I wasn’t on my toes. All this shoulder work I’m doing plus those gymnastic warmups is really beginning to work.

  • Ben M

    Paired up with Joe: RX’ed we completed 3 thrusters shy of 18 rounds

    I give Joe all the credit with pushing me through this one. I wouldn’t have felt nearly as close to death if is wasn’t for him.

  • Steve Slo

    14 rounds, 5 pullups, 5 T2B with Ross. I’m quite pleased with how we did. Great WOD.

    • Steve Slo

      Actually… The bar of burden should have been heavier. 135# perhaps. The 45# never even got close to feeling taxing.

  • Albert Insogna

    A: RGWU intermediate minus day 2, 16kg weighted pulls, and the ugliest L-sits you’ll ever see
    B: 18 rounds even, last thruster just under the gun, rx’ed with Jonathan (sp?)