Friday 140124

All-levels WOD/Beginner WOD:
20 front squats 135/95, 30 box jumps 24/20, 40 kettlebell swings 24/16, 50 wall ball 20/14

Competition Team WOD:
Part A. Split Jerk 4×2 reps, rest 2-3 minutes
Part B. 4 sets: Front Rack Walking Lunges, 6 steps each leg, rest 90 seconds
Part C. 8 minute AMRAP: 5 deadlifts (135/95#), 6 power cleans (135/95#), 7 box jumps (24/20)

Coach Peter on Fox, repping CrossFit!
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CFNYC on NY1! (video)
The global waistline expansion
4 things CrossFitters should stop doing before the workout begins
Front rack making you uncomfortable?
Why bother leaving the house? (video)

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

All-levels WOD/Beginner WOD:
A. squat clean thruster 1-1-1-1-1
B. For time: 45 squat clean thrusters @50% of A (everytime you come off the bar: 10 burpees)

Competition Team WOD:
Part A. 8 minute EMOM: 2 reps Power Snatch (build)
Part B. “OGAR STRONG”
AMRAP in 14 minutes:
3 rep touch-n-go snatch – you choose the weight
1 muscle-up
12 wall balls (25/16#)

  • http://www.madisonlogic.com/ vinniv

    I’m on TV! Also, I give private toes to bar lessons if anyone is interested.

    • Andrew

      I would like to book a session. Mine have fallen apart

  • M_Cohen

    9:38ish 115#
    6AM First time ever going to a class before work. Not sure how all of you do it. It’s 8:15 as I type this and I’m still sweating at my desk.

    Had trouble getting into the building this morning (was locked out with 2 others for a few minutes) and then couldn’t sign in (when I tried only 2PM and later classes showed up, so I couldn’t sign in for the 6AM I registered for). I’m taking both of these as signs that I should stick to evening classes…

  • AndyK

    6:02Rx. Great warm-up from Josh at 6am this morning. And if you need some thruster inspiration for tomorrow – Klokov hitting at 190kg (419lbs!) thruster: https://www.youtube.com/watch?v=bpR8jn8pDaI

    • Brad Hoover

      Andy, do you follow Klokov’s YouTube channel? He’s been posting a lot of videos from his tour of CF boxes around the world. I never thought that I could be so entertained by videos where I don’t understand a single word spoken. He cracks me up.
      Plus Ilya Ilyin (2 Olympic gold medals and 3 world championship gold medals – ya… he’s never lost) has been touring around with him. It’s a little more enjoyable to watch him lift because he’s not huge like Klokov.

      • AndyK

        Yeah, no idea what he is saying, but he is an animal. Ilya is fun to watch too, that guy is scary flexible.

  • Brad Hoover

    9:57 (95#, 20kg). Nice to be back at 26th st for the first time in a long time.

  • michael saterman

    8:53 (135 lbs, 16 kg, WB14 lbs)
    #RoadtoRecovery day 19
    - only a little shoulder soreness after today’s WOD.

  • Andrew

    6:50 RX. Starting to finally feel the motor coming back after the long layoff.

  • Nicki Osborn

    7:58 with 53#, step ups, 12kg and…10# wall ball! Oh my legs.