Wednesday 130109

Posted on January 8, 2013 by Allison Bojarski

Black Box WOD/Beginner WOD:
Black Box scaling: A1: Power clean 3×2; A2: Weighted pushup 3×6-8

Beginner scaling: A1: Power clean 3×3; A2: Pushups 3×8-12 (add a band around the back if needed)

B: “Grace”
For time:
135#/95# Clean and Jerk, 30 reps [Beginner scaling: 95#/65#]

CFE WOD:
**Indoor CFE at 28th St.**
WOD: “Time to Chip Away-CFE STYLE”
10 HSPU
20 Pullups
30 Box Jumps
40 Lateral Jumps (paralletes)
50 Double Unders
60 SuperMans
70 calorie row
80 Air Squats
90 Flutter Kicks
100 Mountain Climbers

Thanks to Coach Avery for making this great video that will be sure to impress and inspire some of our newer crossfitters as to what is possible with time and practice:

CFNYC TEAM Deadlifts from CrossFit NYC on Vimeo.

Your mind is playing tricks on you
100 all-time greatest sports photos
Put down the iPad, lace up the hiking boots
Natural’s not in it
What’s behind the style & stamina of 71-year-old ultrarunner Eldrith Gosney?

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
A1: Back squat 3×6-8; A2: alternating 1-leg [Black Box scaling] or 2-leg [Beginner scaling] jump & reach (contralateral) 3×6

B: 10-minute AMRAP: 10 heavy kettlebell swings (Russian), 30 double-unders [beginners can sub 60 single-unders]

CFE WOD:
4 X 400m sprint w/full recovery in between

  • kev p

    You all have some seriously strong backs! congrats!

    • reisbaron

      …and Kevin has a very strong back-hand…

    • Jim S

      Me watching that 550# go up. “Holy shit.”

  • Casy Zuniga

    Awesome video!

  • joncoffey

    6:15AM Beginners’
    A: 145#
    B: 5:30 @ 115#. According to BTWB this is a 1 second improvement at the same weight over November 27th. I’ll take it.

    COACH KYLE FASHION UPDATE: Kyle, if you get contacts I’m going to have to switch to Jason’s class. It just won’t be the same. You have a great bohemian unabomber thing going on, don’t ruin it.

  • reisbaron

    November 7, 2011 – 7:25 RX’d
    Today – 4:55 RX’d

    :-)

    • meret

      nice!!!

    • Aaron Segal

      solid improvement

    • Jim S

      Awesome!

    • BenS

      nice! wish i hadn’t been traveling for work…

    • http://twitter.com/nixster017 Nicki O.

      That’s so great!

    • reisbaron

      Thanks for the props everyone!

  • nooffensemeant

    It is understood that a one rep max never looks pretty, but if I was a intervertebral disc and see this, i would shit my pants

    • reisbaron

      Definitely interesting that none of the PRs used legs much at all, but I’m the last one to offer criticism vs. simple observance on heavy lifts. I’m very happy none of my PRs are on film…

      • kev p

        Only compliments from my end Reis.

    • tryliftingmore

      Questions:

      1) Why does a non-neutral spine allow for deadlifting heavier loads?

      2) Why do powerlifters adopt a rounded back deadlift (hint – it relates to the answer in 1)?

      2) Is it possible to deadlift at true max with a fully neutral spine?

      3) Do you consider thoracic flexion and lumbar flexion to be the same thing?

      4) Can the “interverterbral discs” tolerate any amount of spine segment flexion before “pants shitting” occurs?

      • nooffensemeant

        1) why do we stress good posture on deadlifts?

        2) upper back rounding is ok (to a certain extent), lower back rounding def not

        3) it is not about flexion, it is about the amount of pressure. More pressure (and it does not matter whether it is due to rounding or overextension) = higher the risk of a herniated disc.

        4) Yes. But know one knows how much and how often. That brings me to 1)

        I was not trying to offend anyone. As long as you dont lift that way too often, it is probably fine. The comment was more a joke with a bit of seriousness. And I also round my back on my one rep max (maybe a little less, which probably means that it is not my real one rep max). However I think it is important to make the point, in particular as this video was directed to newer crossfitters.

        • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

          Form on those looked pretty good to me besides hips shooting skyward too quickly on a couple. Bobby was a little rounded @550 (about a 40# PR for him BTW). To someone’s point above, there’s going to be a little bit of roundness once you start getting into 2-3x bodyweight and hitting PRs. If you want to see bad form, this is pretty comical.

          http://www.youtube.com/watch?v=J9TVFxPUZ6E

  • Albert Insogna

    A1: 135#
    A2: 45#
    B: 5:29 @ 95#

  • Jim S

    Dropped in at Crossfit Santa Rosa today. My home away from home these days.
    A: 5 sets of 3 position clean. 95, 115, 115, 115, 115 (stayed light, focused on hip extension)
    B: WOD: 5 sets of 15 kb swings (44lbs) & 15 pushups. Then run 1000m. 9:53

  • Phoenix Ramos

    I love that the calendar now includes which coach will be instructing the class, however I noticed that some of the evening classes are incorrect. Does this represent a future scheduling change or is this an error?

    For example, I went to the 6:15 beginner class yesterday with Coach Brian, however Zen Planner lists Michael Sullivan as the Coach.

    • Hari Singh

      Anything in error will be corrected and is not necessarily an indication of future changes.

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

      Error. I just figured out how to display instructors, but haven’t had time to update everything. Should be fixed shortly. (And, in parallel, apologies for any other temporary site weirdness; we’re updating on a bunch of fronts.)

    • Phoenix Ramos

      Thank you both!

  • reisbaron

    A ton of Inov8s 50% off on the Clymb again, including the Bare XF-210s – http://bit.ly/Tus8UV

    • Paul B

      Could you remind me how the sizing runs on these?

      • reisbaron

        They fit some of the people, but not all of the people.

        • http://twitter.com/nixster017 Nicki O.

          I’m pretty sure I fall into the “not all of the people” category as I wear a size 5…

  • Vince

    9/19/2012: 3:20 @ 75lbs

    Today 6:03 @ 100lbs

  • http://twitter.com/nixster017 Nicki O.

    3:51 @ 40#

    11/28/12: 3:13 @ 35#. Per Coach Brian, if we were under 3:30 last time we should increase the weight. So, I like it! (Also, I left a pair of brown boots in the cubbies at 28th St. I’ll pick them up tomorrow.)

  • http://www.madisonlogic.com/ vinniv

    A: 180#
    B: 5:54 Rx

  • Steve Slo

    A1) 185, 205, 215f (1 rep)
    A2) 3×8 with a 45# plate
    B) 5:29 rx’d

    I felt good about this Grace time. Probably a PR. More importantly, I’m growing more comfortable with going overhead again.