Wednesday 130731

All-levels WOD/Beginner WOD:
Snatch 1-1-1-1-1-1-1

Competition Team WOD:
REST DAY.

CFE WOD:
4x
50 sec rowing
10 sec rest
50 sec burpees
10 sec rest
50 sec situps
10 sec rest

2 min rest

4x
50 sec wall balls
10 sec rest
50 sec jump switch lunges
10 sec rest
50 sec kettle bell swings
10 sec rest

P1230773
(Photo credit: Alex Robleto)

Stable wrists with athletic tape
Status and stress
What keeps you coming back
How exercise changes fat and muscle cells
The fittest man on earth: Rich Froning

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

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3-3
B. 2 rounds- 1 minute AMRAP of each: Toes to bar, box jump 24/20, Reverse lunges, weighted sit up 45/25, superman

Competition Team WOD:
Part A. Find Strict Press 1 RM then Strict Press 10 RM
Part B. 7:30 minute AMRAP: (155/100#) 9 deadlifts, 12 hand release push ups, 15 box jumps (24/20)

  • NickA

    85-85-95-95-105-105-105
    First time I’ve executed full squat snatches at this weight. Felt really great.
    The extended warmup leading up to the snatch was the key to success. Nice to have almost 60 minutes practicing one complicated-as-hell movement. Most of the time I feel so rushed. Let’s do more like this!

  • stevenrerickson

    Hats off to Coach Chris. He took a complicated movement, broke it down and gave excellent instruction. I have a long way to go with these, as I told Chris, I don’t care if it takes me three years to accomplish it I just want to get it right. 65-65-65-65-64-70-95. Thanks Coach Chris, you are awesome.

    • reisbaron

      Email me if you get a chance – reis.baron at gmail

  • Brad Hoover

    Stayed at 75# improving my form and quickness. Deadlifts tomorrow wooo, and part B looks fun, too.

  • reisbaron

    115 – 135 – 135 – 155 – 155 – 175 – 175

    Great to see coach Nick and a lot of the 26th St. misfits. Nice small class today. Heavier lifts got messy. Failed a couple at 185 to put some icing on the shit cake. So goes max snatch day…

    Deadlift triples? Delicious.

    • BenS

      26th St. two days in a row then?

      • reisbaron

        Thinner plates at 28th ;-) .

        • Brad Hoover

          BEEEEAAASSSSSTTTTTT ;) (Reis that was one of the best comments I’ve ever read on this board)

  • Anthony

    Great Tabata-ish CFE today! forget my scores–something like 160/230…

  • saschaK

    Hey everbody!
    I’m new to Crossfit but did some sort of bodybuilding before. I’ve been doing crossfit for about a month now and searched the whole internet (doesn’t get any closer i think :D ) for a nice affiliate to follow and found CFNYC as you can see. As I don’t have access to a box I don’t have a coach to tell me what to do. So I wanted to ask you guys what your classes are composed of. Is there a specific warm up and additional strength or skill work before classes that i should do too? or is it “only” the WOD? And what to do after a WOD – more skill work, just a cool down?
    Thanks alot in advance!

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

      Email me at josh@crossfitnyc.com, and I’m happy to discuss in depth.

  • Jana B.

    5:45am: 73-78-83-83-83-78-78. These felt awful today. Weak muscle snatches. Blech!
    7am CFE: Well, I was already tired so not my best work but at least its done…

  • Zephan

    95, 95, 95, 105, 105, 110, 110

  • bjschnei

    Can we get more days of Wednesday CFE style classes?

    • Hari Singh

      Probably not in the short-run. The Fourth Floor is used for the Competition WOD’s on Mon, Tues, Thurs, and Fri. Wed is the only day we can devote the floor to indoor CFE.

      • Shayna Schneider

        I thought the competition WOD was moving to the new location uptown?

        • Hari Singh

          The Competition WOD’s are not scheduled to move until later this fall.

          • AndyK

            Come fall, there will be no Competition WODs in midtown??

          • Hari Singh

            We will probably need to consolidate all the Competition WOD’s on the UWS, sometime in the fall.

            The CrossFit Games rules require that all the members of an affiliate team workout together from January on. This year, Brick was disqualified from the Games for not meeting this qualification:

            http://games.crossfit.com/article/two-teams-disqualified-2013-games

            Because one of our primary objectives is to send a team to the Regionals, we need to make sure that everyone who may be on that team is working out at the same location.