Intermediate & Advanced WODs, CFE WOD: Friday 120720

Posted on July 19, 2012 by Allison Bojarski

Intermediate & advanced WODs 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

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s Tempo Friday.
Coach Heidi has a 3:2 Tempo interval on tap. Meet her at 28th street at 6, 7, or 8am. All CFE WODs are FREE for CrossFit NYC current members. Otherwise it’s a $10 drop-in.

Hildur (pictured) wrote on her Facebook page: “Someone told me today that women who lift heavy get bulky and manlike. 6 months into my training – I feel like I should at least be starting to resemble Klokov a tiny bit! I’m obviously doing something terribly wrong during my lifts…”

After I read that, I asked her if I could post the pic and her commentary here.

She responded: “It´s fine by me. The reason I posted it is because I can´t believe I used to buy into that *crap*… I was afraid to pick up heavy weights until just 6 and half month ago and the changes I´ve experienced (what I can do physically) are beyond words. Looking better is just a plus. My thinking when it comes to exercise & body image has changed dramatically and I’m pretty sure it never would´ve happened without all the awesome guidance & coaching that I´ve gotten at Crossfit NYC :) You guys are UNIQUE!”



Go read & comment on our t-shirt contest blog post!
“There’s an app for that”: iPhone Zen Planner free app! (Android version coming soon)
Swimming over her fears
“You must learn to summon the demons”
Stop looking in the mirror
“Strong!” — a documentary about Cheryl Haworth
The great olive oil fraud / Defending olive oil’s reputation

Here’s what’s on tap for Saturday’s intermediate & advanced WOD classes at HR:00 and HR:45 at 28th St. location:
A: Find your 1 rep max on the strict press

B: Find your 1 rep max on the weighted pull-up

Please check the comments on this post for info on Saturday’s High Noon Hero WOD (at noon & 1pm at 28th St., please pre-register via Zen Planner) as it becomes available. Thank you for your patience!

  • keller

    everyone the men’s bathroom at 28th street has a doorknob now. happy friday. good luck on your wods. hildur looks amazing. positivity!!!!

  • Gwachsteter

    5000m Row 19:11 new PR … 8 seconds faster.

    • james_vergara

      Nice job, G!

    • reisbaron

      Very nice work Greg…

    • Michael North

      Nice work. Just purchased the new black C2 for the garage. I’m pretty sure Satan himself invented it.

      • BenS

        How are the suburbs treating you?

        • Michael North

          Not bad. Commute is ok but haven’t made the 536am to hit the 7am WOD yet. Seems like it might be crowded anyway!!!

          7:04 Rx – that first DL felt heavy after 3 weeks off… Burpees slow as usual

  • reisbaron

    A: Not so much…

    B: 7:37 RX’d (Deadlifts unbroken – Burpees #FML)

  • Jana B.

    A tabata L holds.
    B: 6:14 at 153# slow bc of burpees as usual but weight felt good. All DLs unbroken
    C: cashout plank hold. 8 minutes motherf*ckers!
    D: 3000m row (not for time)

  • Jeff K

    4:31 200lb DL’s. Liked this WOD.

  • Aaron Segal

    Worked out at crossfit scarsdale:
    First time doing Elizabeth: 7:40rx, adding ring dips to long list of things to be worked on, cleans have come a long way. Training with brian works

    • http://www.kwiclick.com/ vinniv

      Dont ditch the noon crew :-)

      • Aaron Segal

        see you today at 12

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

    A. 15-second tabata holds
    B. 05:38 with 155#

    I left my sneakers behind, will pick them up this evening.

  • Andy Graves

    ring hold-45sec
    B: 4:34 225#…could have gone heavier, even Rx’d and still made descent time.

    Sully from across the Great Wall of Boxes and misc Gym Gear yelled, “You’re posts are stupid man, like yo mamma who is so dumb she thinks encryption is what happens when they bury you!”. Nice community building dude.

    • kev p

      You made the right choice weight wise. If you did this rxd it would have taken you twice as long. It should take you sub 5 minutes with prescribed weights. It’s a metcon not a strength workout.

      • Andy Graves

        thanks

  • BenS

    A: max ring hold: 1:01
    B: 5:13 at 225#

  • Mark Lohmann

    And the HERO WOD Tmrw – what is that going to be??

  • Williamson

    Hey guys, sorry for the late post, busy week!

    Weaver

    Four rounds of:
    10 L-pull-ups
    15 Push-ups
    15 Chest to bar Pull-ups
    15 Push-ups
    20 Pull-ups
    15 Push-ups

    U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. 

    He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina. 

    Basically, this is as close to a bi’s and tri’s day as we could get.  See you out there.

    HNHW Crew

  • Emily L

    A: 17 seconds. ha.
    B: 5:23; 123 lb DL

  • Steve Slo

    WOD (DLs at 245#)
    5:18