Intermediate & Advanced WODs, CFE WOD: Monday 120625

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

B: 20-minute AMRAP:
20 Burpees
20 Pullups

CFE Running WOD at 6AM, 7AM, 8AM (meet at 28th St.)
4 X 400 meters. Each interval is to be run within 2-3 seconds of the previous. The work-to-rest interval is 1:1, which means you will rest the exact time that you ran the 400.
**Bring a running watch if you have one for this workout so you can time your rest to your individual split. Meet Coach Heidi at 28th Street location.

Mai (who’s in training for this fall’s NYC Marathon) becoming a better runner through practice (thanks, Coach Heidi, for the pic, taken during a recent CFE Running WOD class):

Holley Mangold, weightlifting’s rock star (video)
The importance of stroke rate on the rower
10 snack foods originally sold as medicines
How Title IX sneakily revolutionized women’s sports
Want a 9% raise? Hit the gym
Overtired because overweight?


Here’s what’s on tap for Tuesday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Back squat 3×3

B: “Elizabethan”
5 Rounds for time:
9 Squat Cleans 135#/95#
9 Ring Dips

  • MadeleineT

    Does anyone know if the gym will be on a normal schedule on July 4?

    • Hari Singh

      Finalizing that decision, but based on Memorial Day attendance, we will have at least one class every hour on the hour from 8:00 AM to 4:00 PM.

  • Coach Heidi

    Great CFE attendance through what were ominous skies for the first two hours to a downpour and lightning and thunder at the conclusion of the 8am hour! Thanks to all who came out! It was a quality 400meter day! And all who came rocked the workout!!

    Hope to see you all Wednesday for another interval day!!

    Cheers,

    Coach Heidi

  • BenS

    20 min AMRAP of 12 burpees and 12 pullups: 7 rounds + 12 burpees

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

    20 min AMRAP of 20 burpees and 20 pullups: 5 rounds + 20 burpees + 10 pullups. Coach Sara tells me I need to “go all the way.” I agree!

  • reisbaron

    Post-Garage Games hangover WOD.
    Happy to just be able to move after three WODs on Saturday.

    12 mins – 4 Rounds (12 burpees – 12 pullups – black band)

    I would like to take a second to encourage everyone to compete in a local or regional Crossfit event. Saturday was an amazing experience, and we had both scaled and RX’d competitors from Crossfit NYC who gave every last shred of themselves in those workouts. You will always hear this…simply because it’s true: competition brings an energy that pushes you far past your limits. It makes you a better athlete, and the satisfaction of just getting through such a demanding event is beyond words. Here’s a link to a site that lists a bunch of Crossfit competitions: http://bit.ly/Mv2Jvw – Most of them encourage participants at all levels…check it out.

    A huge thanks again to coach Avery for coming out and supporting all of us at the Garage Games. Nice work everyone!

  • Albert Insogna

    20/20 burpees/pullups: 5 rounds + 3 burpees

  • Jana B.

    20/20 burpees/pullups 4 rounds + 13 burpees.

  • Gwachsteter

    20 min of fun. 6.5 rounds.
    what a way to start a monday.

  • http://www.facebook.com/supocupo Paul Cupo

    ugh… i have 7 hours to get over this hangover….

  • vikkikatz

    Scaled to rounds of 12/12 for 20 minutes, with bands: 8 rounds, 3 burpees.

    Also, just wanted to note that Trannie was awesome on Sat–great workout!

  • Jeff K

    Also recovering from the Garage Games. An event that has turned my legs into a constant source of pain for the last 36 hours.

    This was my first competition as well and am struck by how different it was to actually compete. Although we all push very hard in the gym, you realize in a competition, that you can drive yourself past those mental blocks that we often hit during our daily workouts. For example, I did about 40% more in one of the workouts than I had done in practice at the gym.

    It was a great experience – congrats to all the Crossfit NYC athletes who pushed themselves to the brink all day- it was inspiring to watch. Coach Bo turned into an absolute animal in the third workout, it was amazing. Reis is stronger than most grizzly bears. And Avery was a fantastic coach – thanks for dedicating a whole day to helping us all.

    100 burpee pullups – 15 something. Happy to be moving again.

  • Steve Slo

    My right-arm is taking the next month off, so I’m brainstorming exercises that don’t require significant pronation, supination, deviation, flexion, or extension of the wrist. Here’s what I’ve got so far:

    GHD Sit-ups / Sit-ups
    Box Jumps
    Sprints
    Back Squats
    Front Squats (if using the cross-arm method of stabilizing the bar)
    Zercher Squats (there’s a first time for everything)
    Left-Arm KB Work

    …Any additional suggestions would be very much appreciated. Unorthodox or unusual exercises are welcome. There are no bad ideas in brainstorming.

    • reisbaron

      Not sure about the back squats. Be careful.

    • reisbaron

      Not sure about the back squats. Be careful.

    • Chadron

      I recall a candlestick jump, broad jump, ghd WOD I did a few months ago when I had hurt my wrist.

    • Chadron

      I recall a candlestick jump, broad jump, ghd WOD I did a few months ago when I had hurt my wrist.

    • MadeleineT

      If you can lock your wrist safely, how about bar dips?

      If you have access to one, a pec deck might actually be useful to you.

    • MadeleineT

      If you can lock your wrist safely, how about bar dips?

      If you have access to one, a pec deck might actually be useful to you.

    • Jim S

      Do you know how you hurt your wrist? That sucks.

      I came in on Sunday to do Bear – I was really looking forward to it – when I somehow gave myself a massive back spasm just setting my empty bar on the floor. All I could do was lay on the floor for the rest of the wod and I could barely get out of bed this morning. Since then I’ve been standing all day to keep it loose. I might be on light duty the next few weeks too.

      Good luck with your wrist!

    • Jim S

      Do you know how you hurt your wrist? That sucks.

      I came in on Sunday to do Bear – I was really looking forward to it – when I somehow gave myself a massive back spasm just setting my empty bar on the floor. All I could do was lay on the floor for the rest of the wod and I could barely get out of bed this morning. Since then I’ve been standing all day to keep it loose. I might be on light duty the next few weeks too.

      Good luck with your wrist!

    • Arun

      Perhaps bulgarian split squats? Not sure if you can get away with using one arm or not, but if you find a way to balance yourself.

      Additionally pistols/pistol progressions.

      Back extensions, lateral/paralette jumps, dumbell snatches

    • http://www.facebook.com/pfinlon Peter Finlon

      Steve, my right arm is still no bueno too! My answer to everything has been “left arm KB work”, but let me know how your quest for right arm-free work is going.
      Had to youtube Zercher squats… they look like they’d be murder on your forearms.

  • MadeleineT

    Five and change rounds of 5 pull-ups, 10 push-ups, and 20 twenty-inch box jumps. I was hanging limply off the bar around 19:30, so I’m going to say I scaled it about right.

  • MadeleineT

    Five and change rounds of 5 pull-ups, 10 push-ups, and 20 twenty-inch box jumps. I was hanging limply off the bar around 19:30, so I’m going to say I scaled it about right.

  • reisbaron

    You can find the 12-minute version of today’s WOD on Beyond the Whiteboard here: http://bit.ly/MvHvh1

  • reisbaron

    You can find the 12-minute version of today’s WOD on Beyond the Whiteboard here: http://bit.ly/MvHvh1

  • http://www.facebook.com/pfinlon Peter Finlon

    Had a little moment of glory at 3:00- 7 rounds, 15 pull ups RX. As of 3, that was the top score, but one of you evening freaks will likely beat me :)
    First time this has happened, but it makes sense, as the 3 things I’m probably best at are pull ups, burpees, and pacing myself in 20 minute amraps.

  • Jim S

    20/20 in 20 5 rounds plus 2 burpees.
    I’ll know in an hour if yesterday’s back spasm thinks this was a stupid thing to do.

  • Katharine

    A: Level 1(finished x5 cluster, only had time to make it through one round of x3 cluster)
    Handstands – For the first time, after kicking against the wall, I was able to hold it independently from the wall for 3-4 seconds on a few (4-5?) of them!
    Ring pushups: modified to knee. Was only able to push back up on first one. For the rest, I modified by lowering myself down as controlled as possible and then sitting up… crumpled on a bunch of them.
    Squats – 33lb, crumpled under it for the third, switched to PVC for rest of 10.
    KB Deadlifts – 16kg (should have gone heavier)

    B: 15/15 in 20, 4 rounds plus 15 burpees and 6 pull ups.
    First two pullups used two green bands, switched to one black + one green for the rest. Kipped on a lot of them.

    After: Tabata sit-ups. 60 something… I forget the exact number.

  • Katharine

    A: Level 1(finished x5 cluster, only had time to make it through one round of x3 cluster)
    Handstands – For the first time, after kicking against the wall, I was able to hold it independently from the wall for 3-4 seconds on a few (4-5?) of them!
    Ring pushups: modified to knee. Was only able to push back up on first one. For the rest, I modified by lowering myself down as controlled as possible and then sitting up… crumpled on a bunch of them.
    Squats – 33lb, crumpled under it for the third, switched to PVC for rest of 10.
    KB Deadlifts – 16kg (should have gone heavier)

    B: 15/15 in 20, 4 rounds plus 15 burpees and 6 pull ups.
    First two pullups used two green bands, switched to one black + one green for the rest. Kipped on a lot of them.

    After: Tabata sit-ups. 60 something… I forget the exact number.

  • http://www.facebook.com/sam.mitrani Sam Mitrani

    5 pullups away from 5 complete rounds. Hands tore up after just healing (even with gloves and proper grip). Any suggestions for these high rep pullup WODs?

  • Steve Slo

    Awesome Endurance class with Coach Ricky:

    Rowing: 10 sets of 250m sprints with 1:30 rest between each set.
    My 1st set was around 46 seconds and I stayed below 49 seconds for all 10.

  • Annie

    5 rounds + 1 burpee