Intermediate & Advanced WODs: Tuesday 120717

Posted on July 16, 2012 by Allison Bojarski

Intermediate & advanced WODs at HR:00 and HR:45
A: Skin-the-cat practice

B: “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Overhead squats
Burpees

Ali, at 26th St., shows us her alternative to standing desks or sitting desks:

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Here’s what’s on tap for Wednesday’s intermediate & advanced WOD classes at HR:00 and HR:45
A: Back squat 5×2 @ 85%

B: 4 rounds for time:
50 Double-Unders
10 Push Jerks 115#/75#

  • http://www.facebook.com/bjschnei Brian Schneider

    Any chance of having some sort of daily score board at 28th street. I like how I can see everyones scores on 26th street, but 28th street doesn’t have anything like that.

    • reisbaron

      It would be great to have a big one along the back wall like the train schedule at Penn Station.

    • Andy Graves

      Agreed. Writing on the individual classes board serves no purpose really. A well organized, neat gym-wide white board seems crucial to a CF gym.

      • http://www.facebook.com/profile.php?id=1547820025 Melissa Simson

        I agree as well! The times can serve as motivation. A bit of friendly competition goes a long way! The individual class whiteboards are good for the coaches to remember athletes names, and to regulate class signups etc but don’t help the athletes in the slightest.

      • Sully

        I will try something new with the whiteboards tonight. Give me feedback at the end of the night. It will be more old school, in a good way.

        • Andy Graves

          Like a sharpie on your naked torso?

    • http://www.facebook.com/profile.php?id=28593 Spencer Hawes

      This would be great

  • Jana B.

    Jeremy: 9:07 rx’d

  • BenS

    8:51 w/ 45# OHS. OHS are quite the goat.

  • reisbaron

    9:03 RX’d

    • BenS

      I’ll trade you some unbroken burpees for some upper back mobility.

    • Albert Insogna

      Nice improvement.

  • Albert Insogna

    A: Liked
    B: Did not like. 10:11 with 65# OHS
    C: Abs cashout

  • reisbaron

    Mobility WOD’s Kelly Starrett has a book coming out at the end of the month – “Becoming a Supple Leopard” – http://bit.ly/MuZg2h

    Seems to be hardcover-only right now, and quite pricey. But frankly if MWOD costed $10 a month I would pay in a heartbeat. So I guess if you get nothing from the book (though I suspect you all will get plenty), consider it back pay (pun intended) for our survival until this point.

    And if you’re in that dreaded category of Crossfitter who doesn’t do mobility work, your body is preparing to release the Cracken on your ass, so get ahead of the curve before you sneeze one day and you can’t move your neck (random example among many).

    • Rory

      Reis mwod is great but too much to choose from…do you kow if kstar ever covered a fewitems to do weekly, a cheat sheet of sorts??? Thanks

      • reisbaron

        Rory it seems you’re not the only one – check out this list: http://bit.ly/Q2I3xe

        For me, I use it based on what’s painful or tight, or what I’m using in a WOD tomorrow. So if my hips are super-tight and we’re doing deadlifts or squats tomorrow, I look up “hip capsule” on the MWOD search bar and hit it for 5-10 minutes. If we’re doing pull-ups I’ll look up “shoulder socket” and “elbow”.

        I think it’s best to customize it to your experience. I’m sure I need to do more work on my heel cord, but if my knee hurts today I’ll hit hamstrings, quads & calves to make sure I’m keeping injury out of the mix.

        • Rory

          Great link. Thanks for this and your suggestions

    • tedgetsmart

      again—i can count on reis for the insight i so yearn for. he appropriately informed me of direction for buying inov-8 on sale, and now foreshadows starrett’s book. if only i had the flexibility to handie OHS like the baron.

      • reisbaron

        Sing it with me…”everything I do, I do it for…Ted.”

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

    Jeremy – 7:41 – still having some issues with my hip, probably a sore abductor.

  • Kameron

    A: Skinning cats is always a good time.

    B: 6:00 Rx’d – OHS unbroken, but they didn’t look too awesome towards the end.

  • DS

    Having the advanced classes at 28th street sucks. now 28th street is too crowded. switch it back!

  • DS

    Having the advanced classes at 28th street sucks. now 28th street is too crowded. switch it back!

  • Aaron Segal

    WOD: 5:20 Rx’d

  • Sara

    5:04 rx’fd

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

    8:18 with 50#

  • james_vergara

    Hit the 3pm to work out at 26th street #kimbopassiveagressive
    Jeremy as rx’d: 5:10 wanted to use 115# for this but went for maximum speed instead

    • reisbaron

      Sick time! I too went for speed instead of heavy. And that is why from now on I won’t waste my time with speed…

      • james_vergara

        Thanks, Reis. I’m pretty fast on the burpees. Couldn’t do all my OHS unbroken, though…

  • Andy Graves

    Jeremy: 6:36 Rx’d

    • Sully

      When making up yo mama jokes that I would say, you have stick with things I might actually say haha.

      • Andy Graves

        Not “making them up” just cleaning up your version.

  • Ben M

    5:17 RX
    I didn’t like being packed into the corner for the warm up. I’m sure there is def going to be a need for more weights on days we have heavy WOD’s. I noticed all the weights were in use for the classes doing DL.

  • http://www.facebook.com/profile.php?id=28593 Spencer Hawes

    5:35 @ 65#

  • Jim S

    Crossfit Portland (OR) this week.
    A: m.u. progressions
    B: Find 1RM power clean. 170lbs
    C: 50 power cleans for time at 77% of 1RM. I didn’t 130lbs. Used 115 instead. 9:27

  • Joe W

    Jeremy: 4:13 Rx’d.

  • Dee C

    8:50 RX.d it.
    OHS unbroken on the first set.
    Burpees all unbroken.

  • Steve Slo

    6:36 rx’d

    A moderately decent score on any WOD with burpees is a small victory for me.

  • http://www.ryanshell.com/blog Ryan Shell

    Appreciate the workout, but not being packed in line sardines. Between the text messages I received and comments made at the gym tonight, your customers don’t seem to like the addition of the new class.

    Given that this is supposed to be a test there’s one grade that is standing out at the moment: F. :)

    Hopefully this is welcomed feedback and not ignored.

    Ryan Shell

    PS – the packed house seems to negatively have impacted workouts. For example, we haven’t done a running WOD in ages.

  • http://www.facebook.com/JasonMaier85 Jason Maier

    Relocated for work and I miss you all, but have following the CrossFitNYC programming on my own.

    Jeremy:
    RXed: 6:08

  • Dave B

    Skin the cat was fun, my shoulder did not love it so I may not do them often. OHS are my nemisis, but I will get them in time, killed the burpees though with OHS slowing me donw thought I needed to go for it on the burpees. Also I agree that right now it seems like a little much at 28th street, does not seem the right time to transition all the workouts there. I would move back, sometimes hard to find space and I wonder if it effects the WODs chosen.