Tuesday 130702

Black Box WOD/Beginner WOD:
Press 5×2
Push press 5×2
Split jerk 5×2

Competition Team WOD:
Part A. Back Squat: 10×40%-10×50%-10×60%-10×70%-Max Reps at 70-75% with 20×0 tempo.
Part B. Snatch Pull+Below the Knee Hang Snatch (technique work)

IMG_20130630_154546

The body-data craze
Are you a CrossFit snob?
Rich Froning wants you to sleep more
“If…” (the weightlifter’s version)
Sign up for Hope for Cures @ CFNYC on Sat., July 6th!
Games tix/automatic registration/July schedule/storage bins

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

Black Box WOD/Beginner WOD:

For time:

Run 800 meters with a plate 45/25

30 burpee pullups

Run 800 meters with a plate 45/25

30 burpee pull ups

(Scale to same # of burpees & pull ups)

Competition Team WOD:
REST DAY.

CFE WOD:
There once were three girls named Cindy, Helen and Kelly. They each had specific WOD requirements for each. However, see what happens when we mixed them all up for a 4th of July Summer send off WOD for CFE!

5 pullups
10 pushups
15 air squats
200m run
21 kettlebell swings (24#/16#)
12 pullups
400m run
75 wall balls (20#/16#)
400m run
12 pullups
21 kettlebell swings (24#/16#)
200m run
15 air squats
10 pushups
5 pullups

  • jsg

    Strict – 120# (PR by 5# over prior 1RM in Sept ’12)
    Push – 165#
    Jerk – 165#

  • reisbaron

    Press: 95 – 115 – 135 – 155 – 175* (PR for double)
    PP: 175 – 185 – 195 – 205 – 225
    Jerk: 235* (30# PR for double)

    No time to do more than one set of split jerk. Tough with 4 guys to a rack. We we super-efficient with weight changes, but couldn’t get through the whole thing.

  • Brad Hoover

    Press: 95# (5# PR)
    Push press: 125# (tie PR)
    Split jerk: 125#
    Once we got to the split jerk I felt fairly taxed from the previous 20 reps, and thus decided to not risk injury / focus on form and good clean reps.

  • Davidslifer

    Strict: #135
    Push:#165
    Jerk: #205 (PR)… had more gas in the tank as well.

  • Jared_h

    Are we still capping class size at 18? I noticed there were 21 people in my class last night and we only had time to get through 4 of the requisite 8 clean sets.

    • Hari Singh

      We cap classes with one instructor at 18. We have assigned two instructors to some of the 6:40 AM, 7:40 AM, 5:40 PM, 6:40 PM, and 7:40 PM weekday WOD’s and raised the cap on those and only those classes to 24 (12 per instructor).

      • Jared_h

        Thanks Hari. While I think a 12:1 student to instructor ratio is great, I’m still concerned about the amount of space at 28th St. to do met cons (in one quadrant with 24 people) as well as the amount of time it takes for us to complete the prescribed strength workout with that number of people (as it did last night). Is the amount of space affecting the programming at all? Also, if a class has 24 people, would it be possible to allot more time for those particular sessions?

        • Hari Singh

          We’re working on this problem. We expect to be moving some of the Elements classes to 67th Street, which should free up more space for racks, etc.

  • Kristin

    Coach Kyle’s AM results

    • Jana B.

      Jana was kicked out of class by the zen planner bc she forgot she registered for something Sunday. Jana was put on the wait list for this class this morning and never received a message that she was in the class. Jana should NOT have a “X” no show next to her name.

      • Kristin

        That sucks, but definitely always check Zen Planner too, because sometimes the Waitlist emails don’t come through. The info seems to always be updated in ZP though!

        • Jana B.

          For early morning classes that doesn’t work. By the time you figure out you’re off the list the class starts in 5 minutes. Anyway, point is that I don’t think I should be penalized for a no show.

          • Hari Singh

            It would be helpful to anyone who may be below you on the wait list for you to remove yourself from the wait list at the point that you can no longer respond to an upgrade.

            For example, if you decide when you go to bed that you do not want to wake up early in the AM to check whether you have been upgraded, then remove yourself and go to bed. This will free any possible slots for someone else who may be able to handle an upgrade as little as 50 minutes before the class starts.

            The problem is that people cancel as little as one hour before class, and Zen takes up to 10 minutes to send out upgrade notices.

            The alternative is for us to require people to cancel two hours before class, but as a practical matter, this may not matter. I you go to bed planning on not getting up for, say, the 5:45 AM WOD, then it will make little difference to you whether you get upgraded at 4:45 AM or 2:45 AM. It may however be of value to someone else to be upgraded.

          • Jana B.

            I would have been unable to take myself off the wait list this morning bc you have to do that more than an hour before class (I’m not talking about chZnging the reservations the night before. I’m talking about the morning of). And, in fact, as if this moment, I still haven’t gotten an email that I was ever upgraded from the 6:45am wait list (that may be bc I attended 7am). Anyway, like I said, I just don’t want to be penalized for not showing up when I didn’t know that I had a spot to show up too. Also, I overlooked a reservation this weekend and got my reservations wiped out for the week. Fine i know that’s the rule but I have asked privately if this means that my “long standing member” weekly reservations are also wiped out not just for this week but forever and no one has told me yet. If that’s the case it seems a pretty harsh penalty for one mistake.

          • Hari Singh

            We are checking our records to see whether Zen generated an email when you were upgraded. We have been monitoring this pretty closely, and we were of the opinion that Zen had this problem fixed. Perhaps it does not.

            For people with automatic registrations, there is no simple mechanism to delete some but not all of your future classes. All you need to do is email Kristina to put you back on. As a practical matter, you will likely lose two weeks of reservations each time you fail to cancel.

          • Hari Singh

            Your original premise was correct: Your name never should have appeared on the board, and certainly it should not have had an X next to it.

            You were on the waitlist, but never upgraded. Thus you were not expected to have shown up, and there are no adverse consequences for your not showing up.

          • Jana B.

            Thanks Hari.

  • Zephan

    Press: 125#
    Push Press: #155#
    Jerk: 165#

  • Erik D

    100#/115#/135#. I should’ve gone lighter for the split jerks because my form was awful. I should work on that before I go heavy with those again.

  • Jana B.

    Press: 88
    Pp: 123 (I think this is a pr for pp)
    Split jerk: 138 (10# pr!!).

  • AndyK

    All sets taken from the ground – I guess Coach Michael didn’t think we did enough cleans yesterday!

    Strict – 85, 95, 105, 115, 1×145, 1×135
    Push – 135, 145, 155, 165, 175 (10lb PR)
    Jerk – 135, 155, 175, 185, 195 (20lb PR and felt pretty easy)

    • stevenrerickson

      Nice job Andy you guys looked like monsters over there today!

      • Anthony

        Steven—145 SJ—well done my friend. I did something called Landmine presses that Kyle introduced me to. For anyone that has issues with their shoulders I highly recommend taking a swing at these. First time around today and I got a great workout in..

        • stevenrerickson

          so great that Kyle is finding ways to challenge you and those non mobile shoulders. Have a great fourth Tony!

    • Brad Hoover

      Hey Andy what class do you typically attend?

      • AndyK

        Hey Brad, I typically attend the following:
        M/T/Th/Fri – Michael’s 5:40am
        W – Heidi’s CFE 6:00am
        Sat – either Nick’s 9:30 or Michaels 8:30
        Sun – Sean’s 10:00
        Will drop a day or two depending on how I feel and what the workout is.
        Don’t look for me the next few weeks though – vacation until the 14th! Rest and recovery time!

        • Brad Hoover

          Sweet. I attend Kyle’s 6:45am class on weekdays and random AM classes on weekends. Although it’s bachelor party / wedding.
          Like me you are one of the regulars on this blog so I feel like I know you even though I don’t think we’ve met before. One of these days Andy. Until then – keep crushing it.

    • Michael J. Bultman

      Your swim coach never made you get in the pool two days in a row? Enjoy vacation, and get some rest.

      • AndyK

        Ha! He made me get in two times per day, even worse!

  • reisbaron

    Excellent article from the CF Journal by Chad Vaughn on tips for better olympic lifting, and some good info on the Romanian Deadlift – http://bit.ly/12Eh9gg

  • stevenrerickson

    Press 95
    Push press 135
    Split Jerk 145
    As much as I enjoy the oly heavy programing, I am really really missing all the constantly varied, gymnastic, and met con stuff. Not a judgment on programing, just wondering when it might return?

    • reisbaron

      tomorrow?

      • stevenrerickson

        Yeah, sort of. Won’t make tomorrow, and not sure running with plates is my thing. And before anyone bites my head off, I’m usually up for anything without question and I Know this is not all about me, I really really do! Lol.

        • reisbaron

          No judgement, just reading your request, seeing a metcon, and seeing 2/3 of it being gymnastics…figured it would satiate…

          • stevenrerickson

            No worries, did not feel judged at all. You were right to point it out. My comment was more about the dominance of lifting in the current cycle. I know it has helped get stringer and I appreciate it, just missing the fun fall down at the end wods that leave me in an endorphin soup for hours afterwards! :-)

    • Erik D

      I asked Mike about that today. He was telling me the conditioning workouts aren’t as effective when held in the same class as strength, so it looks like the programming will either be strength days or conditioning days (just look at tomorrow’s monster), not a combination of the two.

  • Jay

    Just to add my 2 cents on the programing.

    I’m loving the focus on heavy lift days, and I truly hope they continue. I know it’s difficult to program for everyone, as everyone has different goals, but I personally want to work on all my lifts. When I see a day is leaning purely toward Metcon, I’ll tend to skip it in hopes that a heavy lifting day is to follow.

    so in my humble opinion, I’d like to see theses days continue.

    And this is why I need to work on all my lifts:

    Strict – 105#
    Push – 145#
    Jerk – 115#

  • Kristin

    Coach Kyle’s midday results

  • michael saterman

    Strict – 95, 95, 105, 115, 115
    Push – 115, 115, 125, 125, 135
    Jerk – 135, 135… out of time :(

  • vikkikatz

    I see that UWS classes are up on Zenplanner…just confirming that they have really started already??

    • Hari Singh

      Confirmed.

  • Jim S

    I’m not pressing overhead yet. Still in PT for my shoulder. So… I did yesterday’s wod tonight just so I’d be able to tell the rest of you how much fun it was. Holy shite that was hard. Or maybe I’m just weak and very slow. But either way it hurt.
    Rx’d 27:50
    Enjoy!

  • Nicki Osborn

    Where did tomorrow’s WOD of back squats, Hoover Ball & tug of war go? …will that be Thursday instead?