Intermediate & Advanced WODs, CFE WOD: Wednesday 120620

Posted on June 19, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
Deadlift 3×3
Deadlift 15-12-9

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
Wednesday’s WODs will always be mid to long-distance intervals, and this week we will be running 800 and 1000 meters! 2 X 800 meters & 2 X 1000 meters with 2min rest in between intervals.

Thanks to Coach Bo for this morning WOD photo at 28th St.:

How bad do you want it? Part 1, Part 2
A look at the CrossFit Games from a statistical/actuarial perspective
Holiday is a state of mind / How Barbara Arrowsmith-Young rebuilt her brain
5 things I love about CrossFit
Adam’s fire


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

B: For time, 21-15-9 reps of:
Squat Clean 165#/105#
Box Jumps, 20″ box

  • Michael North

    Who asked for cleans? Enjoy 45 FULL squat clean reps at 165# on Thursday. Thanks…

  • Steve Slo

    21/15/9 squat cleans at 165# …wow …spicy.
    I’d like to try this… I may have to reschedule rest day this week.
    #shitshow

    • Jim S

      I may have to reschedule my rest day too… and take tomorrow off. :)

      Just kidding. Never ever cherry pick!

  • It’s not too late to grip it.

    Any tips on how to gain more strength in my grip? Seems my grip slips me up on pullups, toes to bar, and deadlifts as the weight is more than my grip can handle….Especially when fatigued.

    Thanks

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

      Yeah, MORE pull ups, T2B, K2E, dead lifts and KB swings. Not only will your grip improve, but all your other muscles will improve as well!

    • JP

      Andrew makes a very good point, but I will add that Captains of Crush hand grippers will certainly help improve grip strength. Endorsed by Westside Barbell and sold at Rogue http://www.roguefitness.com/captains-of-crush-grippers.php

  • BenS

    3×3: 315-335PR-365PR
    15-12-9: 245-245-245
    Sara Special: broad jump from Broadway to 6th ave
    Thanks to Mike and Michael North for the push; congrats on your 4-handle PRs

    • Michael North

      Nice work today Ben!

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

    CF Endurance – 2x1000m (3:48, 3:46), 2x1200m (4:48, 4:54) – Awesome workout despite the warm weather.

    • Yoomi

      Nice, how did you even remember your time!?

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

        I have a knack for remembering splits I guess :)

  • Michael North

    3×3: 315-365-405 (un-PR) felt good so decided to go for 1RMs instead of deadliftahon
    1RM: 425 (PR) – 445 (PR)

    • BenS

      Inspiring stuff

    • reisbaron

      There’s no stopping you at this point. Amazing!

  • Wendy Greene

    Loved the Sara Special cash out.

  • Jana B.

    A: 3×3: 173, 193, 203
    B: 15-12-9: 123, 134, 153
    C: Jumped into today’s beginner partner WOD: 12 rounds (blue/green, 53#)

  • Jim S

    One day off the cycle. Did yesterday’s team wod by myself. Meaning just 20min AMRAP 5 pull up / 5 t2b / 5 95lb thruster 8 rounds plus ten reps. It’s hot out.

  • Casandra

    NO SHOWS

    Myles Worthington
    Jason Lucking
    Mathew Gruppo
    Paul Kenyon
    Brandon Mavleos
    Christina Cellini
    Kelsey Kenedy
    Rachel Whitten
    Kessler Mc Coy-Simandler
    Lin He
    Connor French
    Allan Torp
    Joshua Peterson
    Peter Stella

  • Gwachsteter
  • Steve Slo

    So… What’s the current wisdom on the best fish oil product? I’ve been taking Trader Joe’s Omega-3 capsules, but I’m pretty sure there’s soy mixed up in them.

    (I know this has been covered to death, but the search feature on this blog is not as helpful as you might expect.)

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

      I know Vital Choice (online only) is a very good brand for salmon oil/salmon oil with extra D3/krill oil.They only use smaller salmon to avoid toxins.
      Green Pastures makes a fermented cod liver & butter oil mix thats got a lot of good science behind it I believe.

    • reisbaron

      Carlson’s liquid. Pricey but excellent quality. Vitamin Shoppe has it, as well as Health is Wealth on 21st & 7th.

      • Jim S

        I’m with Reis. Good stuff. However, even in the fridge it’s only good for about two months (as I discovered to my disgust the other night. There is NOTHING like rancid fish oil).

        • reisbaron

          Be sure to take 3-6 grams a day (1-2 tablespoons) and you will not run into this problem.

    • Michael North

      Stronger Faster Healthier is the bomb! Link thru Whole9 blog for 10% discount.

  • reisbaron

    NYC Groupon – $25 for $50 of Reebok shoes & apparel. http://gr.pn/Lgqb17

  • The_Lisa

    Recovery workout, kept it light and focussed on form:
    A. 123, 143, 163
    B. 113 x 15 then did the cashout: hold a 33# bar overhead for time – 5:23

  • Steve Slo

    Deadlifts:
    335×3, 335×3, 335×3

    245×15, 265×12, 285×9

  • http://www.facebook.com/profile.php?id=28117557 Nicole Phillips

    Anyone else agree Bo’s cashout was harder than the deadlifts? 6 minutes and 15 seconds 33 pound bar overhead… Not only will tomorrow be my recovery day, it’s questionable if I’ll be able to move my arms lol.

  • Kristina Harrow

    NO SHOWS PM

    Roopesh Amin
    Ryan Shell
    Scott Simon
    Jessica Allen
    Juinn Ho
    Raphael Nunberg
    Elizabeth Baker
    Mathilde Dumont
    Sanjay Bhagia
    Garrett Brooks
    Miguel Lopez
    Tyler Coppinger
    Craig Snyder
    Samer Awwa
    Edward Chung
    Emily Ershowsky
    Fred Mittnacht
    Tim Pearce

    If anyone has trouble registering or canceling classes, email me at kristina@crossfitnyc.com.

    Also, there is a Zen Planner app if anyone wants to download it. Makes it easier to register for classes.