Intermediate & advanced WODs: Thursday 120719

Posted on July 18, 2012 by Allison Bojarski

To all of our creative types who think they could design a better CFNYC t-shirt than we’ve had on offer in the past…stay tuned for a big announcement on FRIDAY about how you’ll get the chance to do so!

Intermediate & advanced WODs at HR:00 and HR:45
A: Pistols

B: 12-minute AMRAP:
8 cleans @ 135#/95#
12 toes to bar
16 hand-release push-ups

From left: Lindsey, Sean, & Andrew hit the track at a recent CFE running WOD class:

Lift Big Eat Big on body image
Raw nuts done right / Greek-style lamb meatballs
Weightlifting landed a scalpel in my spine but I’d do it all over again
Thoughts on mobility
Bronx gymnast has been preparing for the Olympics all his life
Congenital analgesia: The agony of feeling no pain

Here’s what’s on tap for Friday’s intermediate & advanced WOD classes at HR:00 and HR:45
A: Tabata ring holds

B: 7.5.08 Games WOD
5 rounds for time:
5 275#/185# deadlifts
10 Burpees

  • http://twitter.com/balancedbites Balanced Bites

    We had a great body image podcast last week as well- check it out for free here > http://balancedbites.com/2012/07/podcast-episode-45-women-body-image-emotional-eating-and-real-health.html

  • Steve Slo

    With regard to T-shirt design…

    I’d like to throw it out there that I recently bought a t-shirt at another affiliate that used AMERICAN APPAREL for their shirts… and it’s REALLY FUCKING comfortable. I paid $30 for it… but I really don’t mind paying the extra $10 for the appreciable increase in comfort. It’s like wearing a cloud! ALTERNATIVE APPAREL make some good shirts too.

    Anyone else keen on having the gym explore a new apparel supplier for the next wave of shirts?

    • Kate J

      “It’s like wearing a cloud!” is the best endorsement, ever.

      • Jim S

        Clouds are damp. :)

    • http://www.joshuanewman.com Joshua Newman

      We actually used American Apparel shirts in our original, gray, logo-only t-shirt run. As perhaps a few of you noted, we’ve had some issues with our t-shirt printer over the last six months. However, we’re (finally) moving over to a new vendor, and will be heading back to AA tri-blend ASAP.

      • Steve Slo

        …there you go again with your “top notch” “written and verbal damage control skills.”

    • Kameron

      Steve – 100% agree on the AA tri-blend. Most comfortable t-shirt I own by far. Good call!

    • meret

      agreed! love those shirts!

  • Matt

    I’d say definitely add in some 2XL and 3XL shirts. Trust me, you do not want to see me in a L or XL for that matter.

    • reisbaron

      Word.

  • Justin Katz

    B: 4 rounds +3 cleans rx’d

    • james_vergara

      Great work, Justin!

  • reisbaron

    The world record MWOD – 200 people smashing each others’ shoulders at the 2012 Games – http://bit.ly/OsUBfb

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

    A: 3 Rounds of Cindy (Weighted pull ups 10lb)
    B: 5 FS, 5 Squat cleans from 3-extension, 5 high hang clean, 5 from knees, 5 from shin with 45# bar – This was a really nice warm up for the full squat cleans in the main WOD.
    C: 50 pistols – I can do pistols now without a plate!D: 3 Rounds + 4 Cleans Rx’d.

  • Daniel K.

    WOD: 3 rounds, 8 cleans, 2 toes to bar. Rx’d. Poor clean technique slowed me down.
    And I think Sara smuggled in the brutality by making us do squat cleans–which only goes to show it’s difficult not to improve one’s performance on Sara’s watch.

    Final thought: I liked these movements and the rep scheme a lot, but it would be interesting to try this as either an 18 amrep or 5 rounds for time–get a few more rounds of work in.

    • http://www.joshuanewman.com Joshua Newman

      Actually, when we’re programming the WODs to match the strength / skill rotation, we start with duration / volume first, then figure out the movements and rep scheme second. Doubling Fran isn’t twice as much work, just as going from 12′ to 18′ on this WOD is in many ways a lateral move. That said, this triplet is pretty spicy, and I’m sure we’ll be bringing it back in other configurations.

      • Daniel K.

        That makes sense. And I liked this WOD as it was. Spicy is the word–and I’m certain a longer version would be even more brutal, perhaps too brutal. But a really fine triplet.

      • james_vergara

        It was a spicy one indeed. Looking forward to it coming up again. Five rounds, I’m coming for you!!

  • Rory

    4 rounds (did v sit knee ups instead of toes to bar, all else rx’d)

  • Kameron

    A: Pistols in lifting shoes are amazing. If you haven’t tried, I highly recommend it.
    B: 3 rounds + 6 T2B – Wasn’t feeling so hot on this one. Should have hit 4 rounds.

  • Wendy Greene

    2 rounds +8 cleans, 12 T2B and 8 pushups at 55#. My arms might fall off from the last few days.

  • http://www.facebook.com/pimperio Paul Imperio

    I cannot wait to dig my teeth into this tee shirt design =)

  • Jana B.

    WOD: 3 rounds + 6 cleans 73#.
    Pistols suck.

  • Jana B.

    What is a “Tabata ring hold”. Sounds like somethin’ I’m not gonna like…..

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

      I think its like 20 sec ring hold (at the top of a ring dip), 10 sec rest, 8 rounds…. although that sounds kind of easy..

      • Avery W

        Andrew if holding a perfectly still hollow ring support with externally rotated arms, correct shoulder positioning, and stable mideline is easy you can always “rest” in the bottom of your dip and then press out back to the top at the start of the next Tabata interval. See how long that lasts :)

        • Jana B.

          Aha! That does not sound easy at all…

          • Seth06

            I thought we were just going to stand there and hold a gymnastic ring. This is a let down.

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

          I guess I will be prepared to eat my words when I try it tomorrow :)

      • Jana B.

        I am EXTREMELY suspicious of anything that sounds “easy”.

  • Arun A.

    3 rounds + 8 cleans + 3 T2B (115# and squat cleans)

    Couldn’t put together too many T2B together in row, and spent too much time swinging between each individual one.

    • Sean M.

      That’s usually a symptom of A) not keeping your torso tight (abs/lats engaged) while you bring your legs down, and B) not timing your back swing properly.

  • http://twitter.com/williamlanier Will Lanier

    hey MORNING folks – if you reserve for a class – please either show up or cancel your reservation. I had a “full” class at 6:45am but only 10 of you showed up…close to the same story for 7:45am.

    if you think its too difficult to do it from the comfort of you bed…there’s an app for that. download the iPhone app for zenplanner and you can easily manager all of your reservations. download here: http://itunes.apple.com/us/app/zen-planner/id523823593?mt=8

    also – for those of you not showing up for your reserved class…I have a special workout for you upon your return. :)

    x

    Coach Will

    • reisbaron

      People…don’t get him started. Penalty WODs are not fun.

    • Albert Insogna

      If someone takes my 7:45am spot I will rage-post anonymously.

    • Jose

      A good suggestion would be to prevent people from registering for the entire week. There are people who register for 5 days all at once even though they are not sure they can make all 5 classes.

      • http://twitter.com/williamlanier Will Lanier

        I don’t think our current reservation system allows that…yet. I like the idea though.

        • tlevy

          what about those who do register for 5 days and attend all 5 classes?

          • Matt M

            I register for the full week because it’s important for me to plan ahead with a busy work schedule and a (not so) busy social calender.

    • Rick G

      If penalties are paid by teammates rather than offenders it will likely incentivize higher levels of accountability and built tightly knit wod teams.

      • http://twitter.com/williamlanier Will Lanier

        I agree – and my entire 645a class will be jacked!

  • Josh R

    So, I’ve been thinking: I would love if Crossfit NYC organized activity trips. Things like hiking, kayaking, rock climbing. Maybe also more ambitous/expensive/tougher things like camping, mounting biking, or skiing.

    Seems to me, that stuff should be one of the reasons to do
    crossfit in the first place. But personally, I don’t know how to get
    started, or who I’d do it with. I bet there’s tons of members and coaches who do. I’d be more likely to do these things if I knew I had guidance, especially from people I interact with at my gym. Also, maybe our resources and numbers make it easier to find group discounts, plan longer trips, etc.

    These could be “led” somewhat like a WOD, the goal being the same: to learn those activities, and then get better in them in a friendly group setting.

    Or it could be more open-ended, just fun, active, field trips organized like a rest day dinner.

    So that’s what I’ve been thinking.

    • Seth06

      That sounds like a great idea! I know a few things about camping and some really great hiking locations as I’m prone to wandering off in the woods.

    • d_simon

      Seems to me like the owners have their hands full, of late. I don’t think the CMC guys would stop you if you put up some flyers near theirs, though. Maybe after construction at 28th Street is under way we could see some sort of community bulletin board?

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

      we should all swim across the east river! It’s an amazing experience!
      http://www.nycswim.org/Event/Event.aspx?Event_ID=2207

    • http://twitter.com/williamlanier Will Lanier

      We actually do have things that we try to do as a community. Click “events” above and see the few things we are doing in July. A “rest day” dinner for 900+ might be a little ambitious which is why we have switched to a monthly happy hour – the next one is next Friday. I encourage you to stay tuned for more events thru the remainder of the summer into fall…lots coming up. If you have any ideas – please shoot me an email willATcrossfitnycDOTcom. Events are my thing! -Coach Will

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

    3 + 8 cleans at 63#, with toes-above-chest and knee push-ups.

    Also, I’m approaching my last few 7am WODs before I begin my life of leisure (grad school) and start coming at 10am instead as I get used to evening classes. I’ll miss all of you! (And probably still come occasionally <– inveterate morning person.)

  • Aaron Segal

    WOD: 4 rounds + 1 squat clean rx’d (grinded through this one, good workout though)

  • reisbaron

    Elisabeth Akinwale’s reflections on the Games – http://bit.ly/OvePom

  • BenS

    B: 3 rounds + 3 cleans at 115#

  • Jim S

    Last day at Crossfit Portland. It’s been a great week.
    A: Every minute on the minute: 100lb push press x 4, ten minutes
    B: EMOM 185lb Deadlift x 3, ten minutes
    C: 4x 250m row max effort. Five minute rest. 45 sec, 45, 46.2, 47.8

  • james_vergara

    Nice workout with the 3pm. I have one scheduling complaint: can we get more members that work during the day? Afternoon classes are getting a little too crowded! :)

    Nice combo of movements today: 4 rounds + 8 cleans, rx’d

    • AndrewNYC

      Nice work James. And really well organized class from Coach Williamson!

  • Cathy

    Where is the track located in the picture of the day? Is it public?

    • james_vergara

      And most importantly, do they have a tackling sled?!?!?

    • reisbaron

      I believe there are entrances on 28th and 26th just east of West Side Hwy.

  • Ben M

    6:00 PM class
    Def need to work on pistols. Mobility is certainly a huge issue.
    4 rounds + 6 cleans RX

  • Danielle T.

    3 rounds plus 7 cleans (53lbs)