Friday 130816

All-levels WOD/Beginner WOD:
Work up to the heaviest set possible of the complex: 3 jerks, 6 front squats, 9 deadlifts (Bar starts on the ground. Perform 5 total sets above 80% of heaviest set)

Competition Team WOD:
A. Work up to heavy snatch in 10 minutes.
B. AMRAP Double Unders in 3 minutes. Rest 2:30 minutes.
Use 70% of today’s max: AMRAP power snatches in 2 minutes.
Rest 2:30 minutes. AMRAP burpee pull ups in 3 minutes.
C. 3 sets: 20 unbroken Russian kettlebell swings,15 unbroken box jumps, rest 3:30 minutes

CFE WOD:
Tempo run
6x 2 min up tempo, 1 min jog

P1230939
(Photo credit: Alex Robleto)

Fu Barbell on the hook grip (and more from them on the hook grip)
Exercise boosts resting energy burn
A taste for lean? A role for the senses in weight control
Rejuvenation
Seniority-based automatic class registration / This Saturday: “How to Eat” / CMC discount

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

All-levels WOD/Beginner WOD:
“Forrest”
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Competition Team WOD:
A. Find 1 RM Split Jerk.
B. 6 sets of max thrusters (95/65#) in 20 seconds. Rest 40 seconds in between each set.
C. “Karen”: 150 wall balls for time (25/16#, 10 minute time cap)

  • Kyle J Smith

    We will be doing the CrossFit Total (find your 1 rep max back squat, press & deadlift) on Tuesday of next week. You will have plenty of time to truly find those 1 rep maxes. If you want to get the most from the test you must be well rested. One example of how to be ready to go: have fun rocking tomorrow’s Hero WOD, take Sunday off, take it easy on Monday, kill the Total on Tuesday. Best of luck. Have a nice weekend.

    • AndyK

      I told you I was going to be out of town through Friday of next week, couldn’t this have waited!

    • reisbaron

      The Total always drops when I’m either out of state or injured. #sigh

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

        We’ll be doing the Total once a quarter going forward, so you’ll have to start traveling / injuring yourself more frequently.

  • Brad Hoover

    Stayed at 115#. Not enough sleep.

    Enjoyed some of this in class though: I fell in love with the girl at the rock show…
    And a little bit of this, too: Say it ain’t so, I will not go, turn the lights off, carry me home, na na na na na…

  • AndyK

    Worked up to 135 today, kept it moderately light this week leading into Affiliate League event on Sunday. Definitely want to give this one a go with some heavier weight in the future.

  • Kristin

    Coach Kyle’s 26th am results

  • Anthony

    I will be doing the Hero WOD at home tomorrow. Is there a preferred strategy-ie breaking each round into 10 pulls,15 T2B,20 burppes x2)–or should we be finishing each movement before moving on to the next?

    • Kyle J Smith

      finish each before moving on to the next

  • John E

    Worked up to 175 today. I am gassed from push press sun, hspus and strict press earlier this week. Wanna give this a go with heavier weight next time :(

    • Anthony

      John—you’ve been putting up some impressive numbers lately—-great job….

      • John E

        No way buddy. You and Andy are always killing it. Miss you guys but 5:45 not gonna happen for me :) when you run “late” come to the 6:20 classes sometimes :)

        • AndyK

          Agree with Tony, you have been putting up some serious weight.

  • reisbaron

    I ran today. The “jog” minutes were RX’d.

  • Kristin

    Coach Kyle’s midday results

  • Anthony

    That’s very kind John. But I’m not close to the league you guys are in. I’ll keep trying though!! Andy–best of luck to you and Lindsey (sp?) Sunday–I have no doubt you guys are going to perform incredibly.