Monday 130826

All-levels WOD/Beginner WOD:
A. Back Squat 5-5-5-5-5
B. 5 minute AMRAP: 2 of each, 4,6,8… goblet squat 32/24, burpees

Competition Team WOD:
Part A. 5×2 reps Snatch Balance+OHS (one rep)
Part B. 12 minute AMRAP: 3 shoulder to overhead (185/123#, from the floor), 6 chest to bar pull ups, 9 kettlebell swings (32/24 kg)

CFE WOD:
2 by 4×200 m run sprints
In groups of two: One person sprints while the other rests. Rest a total of 4 minutes between to sets of 4 sprints. Each person will sprint 1 mile total

Coach Joe on Saturday’s double-under seminar: “Had 20+ people learn how to do double unders. People hitting PR’s all over the place. I can’t believe I get paid to do this.” (More pics here.)
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Schedule changes, effective Tuesday, September 3rd
Mental “health food”
Human feet more flexible than we thought
The price of fish: Different scales
Talent or skill?: Homing in on the elusive ‘sports gene’
The trial of miles; Miles of trials

Thanks to all who made it to Central Park for the WOD Where It All Began event. (Many more pics of the day here.)
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Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
MAN OVERBOARD
3 rounds of:
250m row
ring dips
kettlebell swings
pull-ups
thrusters 65/45
Timekeeper is the 250m row; 1m rest between rounds (every athlete performing every movement once constitutes one round)

Competition Team WOD:
Part A. Front Squat 5×2, rest 90 seconds
Part B. Snatch Grip Romanian Deadlifts 5×5
Part C. 3 rounds: 15 unbroken deadlifts (155/105#), 20 unbroken box jumps (24/20)
rest 2 minutes

  • QtPiK8

    Hi! I’m moving to London. Anyone interested in buying a men’s oly bar? $100 obo. Cheers!

    • Jonathan P

      I’m interested… email? jonathan.daniel.payne@gmail

  • Brad Hoover

    A: 185-205-205-205-205
    B: 87 reps, or 3 reps into the round of 14 (24kg kettlebell)

  • Anthony

    Great to be back after 7 days of drinking and eating too much while on vaca with family and friends. I knew I’d pay for all that gluttony today!
    A. 185-205-225-235-235
    B. 69rx (9 reps into round of 12)

    • stevenrerickson

      Welcome home.

  • AndyK

    Have a feeling that walking tomorrow is not going to be fun.
    A:155-185-205-225-225
    B: RX-98 reps (made it through 14 goblet squats) – Kyle, think the math was wrong on the board, but it was before 6am, so I’ll give it a pass

    • stevenrerickson

      Nice work Andy. How did the competition go?

      • AndyK

        Hey Steve, nice job today!

        Competition was really fun, and a really tough challenge. Definitely humbling!

  • stevenrerickson

    165-185-185-205-225
    82
    Great Wod!

  • Erik D

    A) 155# – I forgot to check my tracking, so I didn’t know the last time we did 5 reps, my max was 165#. Doh!

    B) 81 – a rare WOD involving kettlebells that I RXed. Proud of myself on this one.

  • Amber Rodriguez

    A: 125-125-130-135-135
    B: 60 RX’d. Finished my last burpee-clap when the buzzer sounded. A slower-go, but a great WOD. All thanks to Coach Sara’s insisting I use prescribed weight on the kettlebell and Coach Sophia hollering at me from a neighboring quadrant about my crappy burpees. ;D

  • Charlotte Goins

    Travel WoD 4: -really starting to feel sluggish after all this time away from the box
    5 rounds: 10 pull ups, 10 air squats, 10 push ups, 20 sit ups
    Then
    Run 1 mile.
    Total time: 20:30.