Tuesday 130910

All-levels WOD/Beginner WOD:
A. Snatch 2-2-2
B. Five rounds for time of:
3 Snatches 135/75
40 double unders

Competition Team WOD:
Part A. Front Squat 5×2
Part B. Work up to max on Push Press+Push Jerk+Split Jerk Complex in 15 minutes.

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(Photo credit: Alex Robleto)

Squatting and low-back pain
Want to improve your lifts?
The necessity of monkey business
8 signs you are overtraining
Run smarter
In case you missed it: CFNYC on the podium at LIC Fall Brawl!

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

All-levels WOD/Beginner WOD:
“Daniel”
For time
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

Competition Team WOD:
REST DAY.

CFE WOD:
“Kelly”
5x
400 m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)

  • Brad Hoover

    A: Stayed at 85#
    B: Five two minute rounds of three 75# snatches with the remaining time practicing DUs.

  • michael saterman

    A: 95#
    B: 85# snatches with single unders.

  • michael saterman

    Ok… for tomorrow, you’re asking us to do “Daniel” with 100 pull ups? THIS dashing older gentleman may, for once, scale so I don’t f*ck up my shoulder for the next 7 days. XOXO!

    • Brad Hoover

      Doing the CMC on Sat?

      • michael saterman

        Not this time, sorry. I’m already spoken for.. it’s Yom Kippur.

  • John E

    a) worked up to 105#
    b) 85#, should have done 95, i think.

    on the plus side, I strung together 10-15 DUs in a row numerous times during this work out. It only took 8 months of crossfit, but f- yeah!

    side note: does anyone else feel like we need a seminar on hand care? Half the time, the number of rips and blisters I have on my hands limit how much weight I can move.

    • Anthony

      congrats on the DU’s that’s a huge step

    • Brad Hoover

      In case you did not see what Sully said in an Activore comment thread last week:

      Go to Duane Reade and buy a pumice stone, rub the pumice stone on your calusses under running water (it’s like fine sandpaper); it makes your calluses thin and pliable. Dry your hands then apply Climb On, do that everyday. Here is the EMS link for Climb On
      http://www.ems.com/product/index.jsp?productId=4100904

    • Brad Hoover

      And in case it’s pullups and T2B that are the issue for you I am considering buying these for the workouts with high volume of either movement
      http://www.roguefitness.com/rogue-gymnastics-grips.php

    • NickA

      Key to hand care is a Pumice stone. Keep one in the shower. Rub on calusses everytime you take one. A nail file also works in a pitch.

    • Nicki Osborn

      I think the pressure of doing DUs in a WOD helped today…way to go!

  • Nicki Osborn

    A: Yeah…about these :) Worked up to 37# thanks to the 22# training bar at 26th St.
    B: 9:40 with 30# and what amounted to DU practice of a handful at a time. But I strung together 10 DUs at least twice, finally! Did ~30 each round as I was having trouble counting but made it 40 on the last round.