Intermediate & Advanced WODs: Tuesday 120710

Posted on July 9, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
A: Front squat 3×3 @ 75%

B: “Helena”
1500 meter row
50 x 1.5 pood/1 pood Kettlebell swings
30 Pull-ups

Thanks to Coach Court for this picture and caption: “Ryan and Michael Are America”. (Post your own captions to comments.)

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Here’s what’s on tap for Wednesday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Ring rows

B: 10 rounds for time:
10 Pullups
10 Ring Dips
10 Pushups
10 Squats

  • http://propriavirtuteaudax.wordpress.com/ The_Lisa

    More like “Ryan and Michael are American Apparel” ;) Lookin’ good!

  • Paul s

    Just need some pink speedos and I’m finished.

  • http://www.kwiclick.com/ vinniv
  • Justin Katz

    A:145# rx’d
    B: 11:42 rx’d

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

    A: 3×3 FS: 155,185,205
    B: 13:54 Rx (5:05 Row)

  • reisbaron

    14:24 Black Band
    6:06 Row
    FS 225 – 225 – 225 (75% of 3rm – haven’t done 1rm this year)

    Grip was pretty shot by the end. Did pullup #1 with the green band and realized I had no prayer after yesterday. So I guess tomorrow is a rest day.

  • BenS

    A: 185-185-205
    B: 11:54 rx’d
    Row was around 6:05

  • Jeff K

    Light on fs after hurting leg a bit last week: 155,155,155
    WOD – RX 11;26 – pullups were horrible after KB swings- did in sets of 3 and 5. Tomorrow looks spicy.

  • http://timbroder.com Tim Broder

    If anyone wants an RSS of their workouts from beyond the whiteboard,
    check this out http://beyondthewhiteboard2rss.timbroder.com/

    useful for posting to tumblr/blog/just backing up the data.

    email me with any questions/issues

    Thanks

    • reisbaron

      nerd

      • http://timbroder.com Tim Broder

        xoxo

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

    13:09 Rx-ish
    Started out strong, lost 3 minutes against Will to pull ups. Found another weakness!
    6:20 Row

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

    RE: class size. If we have classes every 15 minutes in order to better manage class size, why are 1/2 the WOD’s “yesterday’s WOD.” This prevents students from rolling over. Thoughts?

    • BenS

      Agree–advanced classes should be at 00 and 15 instead of 45 and 00.

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

        Thanks, Ben. Or…think about having 00, 15, 30 and 45 as the same WOD.

        • Hari Singh

          This requires literally twice as much equipment, which takes up twice as much floor space.

          Under the current system, we can have, say, 12 squat racks at 28 Street, because on any give day, no more than half the WOD classes are squatting. If everyone does the same WOD, we would need 24 squat racks to have the same ratio of athletes to squat racks.

          In studying the trade offs, we settled on the current system. Thus far, we have had less than 1% of our members get bumped to a class 15 minutes later. In these situations, it is even more rare for someone to be bumped from an advanced class to a beginner class AND for that class to be a WOD the member had done the day before.

          This has been a strange week, in part because so many people are on vacation. We have had classes fill that don’t normally fill; and we have had classes with literally zero people.

          As always, we will adjust as needed. I would not be surprised to soon see classes starting every 10 to 12 minutes.

      • Hari Singh

        No matter what, with two Beginner and two Advanced classes per hour, there will be at least one Advanced slot that is followed by a Beginner slot. That’s the way it is now (Advanced HR:00 –> Beginner HR:15. And that ‘s the way it would be with your proposal (Advanced HR:15, Beginner HR:30) There is no perfect system.

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

          Is the structure – of Beginner Classes doing the WOD one day after Advanced Classes perform the same WOD – a way of encouraging segregation? Just curious!

          • Hari Singh

            Our objective was to do one set of programming for all of CFNYC, subject to minor adjustments for experience (e.g. a bit less volume for Beginners).

            We could have just as easily had the Beginners do the WOD’s the day before instead of the day after.

            We started Beginner WOD’s because both beginners and more experienced members felt that offering the option would allow each group to get more appropriate instruction.

            We do allow anyone to take any class, and many of our classes are “all levels.” With over 150 WOD classes per week, we are in a position to give people multiple options.

  • Albert Insogna

    A: 115,125,135
    B: 13:28 rx’d. Swings killed me. Or maybe it was the rows. Actually those pullups kinda sucked too.

    Oh what’s that you say, another 100 pullups tomorrow? Sure, why not!

  • http://linsfitnessjourney.blogspot.com Linnea H

    Did B first, 12:08 with black + red band for pullups and Reis encouraging me. Thank you!

    (Unless I misheard the time. I’m having trouble believing it, but twelve and thirteen sound pretty different.)

    FS: 83-93-93

  • reisbaron

    Well, this is one way to do it – http://bit.ly/PNcwRg

    • Albert Insogna

      Mother of god…

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

        Is that his coach watching or some other idiot?

    • meret

      ow ow ow

  • Aaron Segal

    10:17 rx’d

  • Jim S

    A: 185 185 185
    B: w/45lb KB 12:13 (row was 5:43)

  • d_simon

    loved “Helena,” would love to see this again in 3 months! (14:08, 20kg)

  • Dave B

    struggled a bit with front squats, topped out at 135. 14:37 with 20KG and no band. Today’s looks like fun.