Wednesday 130424

Black Box WOD/Beginner WOD:
Bear complex:
5 rounds:
3 reps of the complex-
Power clean
Front squat
Push press
Back squat
Behind the neck push press
(Add weight each round, work to heaviest set possible)

CFE WOD:
“Time To Chip Away”
Row 1500m
30 Ring Lat Pulls
30 HSPU
30 Goblet Squats
30 KB swings (32#/16#)
30 Pull-ups
30 Box dips
30 Wall balls (20#/14#)
30 Push-ups
30 Sit-ups on the GHD

Big congratulations are in order for Sean!
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Click here for free tickets to the Northeast Regionals for CFNYC members!
UPDATED: May 2013 Scheduling & Programming Changes

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

Black Box WOD/Beginner WOD:
[UPDATED:] A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form)
B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range if you cannot complete unbroken)
Score is total time

CFE WOD:
Tempo day 4X3min up tempo with 1min recovery ‘run’ in between

  • Hari Singh

    Congratulations, Sean!

  • AndyK

    Way to go Sean!

  • http://www.digitalnino.com/ Cleo Kirkland

    Congrats Sean. Excited to see you on the big stage. Also, is anyone going on Thursday night and looking for lodging?

  • Shannan

    Congrats Sean!!!

  • http://www.facebook.com/tommieporter Tommie Porter

    Congrats!!

  • Mael Bredeche

    Congratulations Sean!

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    Congratulations Sean!

  • AndyK

    For today’s CFE’rs I logged the workout on the Whiteboard, feel free to use my log as a way to log yours

    • reisbaron

      You can find it here: http://bit.ly/ZqCqhP

      • AndyK

        Thanks Reis. There were a few changes this morning, no goblet squats, and since the KB swings were American, the RX weight was 24kg.

    • SimonM

      Awesome – thanks

  • Paul Booth

    Congrats to you Sean!

  • Andrew

    Congrats Sean.

    Worked up with Bear to 185#, was able to get 1 round at 200#.

  • keller

    “Please update your biographic information”

    Height: 5’9″ (…..including lifting platform while wearing oly shoes on top of Brett’s shoulders)

    Congrats buddy!

  • ZF

    Bear complex: 85, 105, 115, 135, 135 (failing push presses)

  • http://twitter.com/BradHoovernyc Brad Hoover

    Bear complex: 65, 75, 85, 95, 105

  • SimonM

    Congrats Sean!

  • reisbaron

    What an amazing accomplishment Sean. The barrier to entry is so high now for Regionals you should be so proud to make it to such a huge stage. Well done!

  • jsg

    Bear – 95-115-125-135-145 (failed on round 2 back push press but PR nonetheless, did 2 more individual (broken) rounds for “fun”)

  • Naveen

    Congrats Sean! Is anyone carpooling up to Boston to cheer him on, ideally heading out of the city on Friday afternoon?

  • Jana B.

    Congrats Sean!!
    Bear: 83-103-108-113-103
    Made up power snatches from Monday. Last set at 88# (PR). Failed 2x at 93. Will try again w/o doing Bear first.

  • Mary W

    Congrats!!

  • Jason K

    Congrats Sean – that’s pretty bad-a$$

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    congratulations Sean!

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    Congrats Sean!!

    Bear Complex: 100, 115, 125, 135, 155. Last time I did Bear Complex was 7 rounds, 7 reps a couple months ago. Last set I had used 125#. Don’t know I can say I PR’d the Bear Complex. Can I?

    • reisbaron

      …not if you’re just comparing to that one previous WOD. It would be the same to compare back squat 3-3-3 to back squat 5-5-5. It’s a different workout, even though it involves the same sequence of movements.

      The original Bear Complex WOD (http://bit.ly/XYkkSd) is five rounds of seven sets of the sequence without resting the bar on the ground, increasing weight each time. Crossfit NYC has programmed at least a handful of variations, including today’s.

      • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

        Yeah I know. Kind half joking about the PR. Thanks for the info though.

  • http://www.facebook.com/hilores Amber Rodriguez

    Congratulations x1000, Sean!

    (10am, Bear Complex: 53-63-73-83-88. Push press from the back caused me some trouble, as usual. Grrr.)

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    73, 83, 88, 93 (couldn’t get the last back behind the neck), 93 (did it! Thanks Kevin)

  • http://www.facebook.com/ben.m.50 Ben M

    Congrats Sean! It’s great to know we’ll have you repping CFNYC.

    Bear Complex: 95, 95, 115, 115, 135 and a threw in an extra round at 155.