Monday 140414

All-levels/Beginner:
Back squat 3-3-3-3-3
Front squat 3-3-3-3-3
Overhead squat 3-3-3-3-3

Experienced:
Overhead squat 1-1-1-1-1
Front squat 2-2-2-2-2
Back squat 3-3-3-3-3

10151307_10152305678258555_4183847865545125087_n1932357_10152305678083555_6832145016919021371_n
(Photo credit: Lisa Haefner)

Life under the big top
Can we say what diet is best for health?
The trouble with too much T
Coffee probably doesn’t dehydrate you after all
Portraits of Boston Marathon survivors see runners returning to the finish line to look back

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

All-levels/Beginner:
“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 24/16kg
Handstand pushups

Experienced:
“Swinging Diane”
For time, 21-15-9 reps:
Russian KBS 32/24kg
Handstand pushups

  • Bennett

    620am
    OHS 5×1: 115 – 135 – 135 – 135 (F) – 135 (F) – 135 – 140 (pr)
    FS 5×2: 165 – 185 – 195 – 205 – 195
    BS 5×3: 205 – 210 – 215 – 220 – 225

  • KyleF

    720am Chris ewod with arun and Doug
    Ohs: 135-155-165-175-185 tied pr felt okay but haven’t heavy OHS in awhile
    Fs: 205-225-245-275-285×0 (gave up early on 285 since was thinking about 2nd rep of 275 was little rounded)
    Bs: 275-285-295-305-315 felt good I think is a pr for 3

  • AndyK

    6am EWod
    OHS 5×1: 135 – 145 – 155 – 165 – 175
    FS 5×2: 175 – 185 – 215 – 225 – 235
    BS 5×3: 225 – 235 – 245 – 245 – 245

    Really liked the way today was programmed. A great way to get a bunch of squats in at the different positions.

  • Abraham

    6:40 w/ Sofia:

    BS: 135-155-185-185-205. FINALLY broke the 200-lb wall.
    FS: 95-115-135. Our group cut this one short because of time constraints.
    OHS: 45-65-75-95. Also a bit of time constraint here.

    Overall quite happy with today, though I would’ve liked to give the 95 lbs OHS another try. Probably couldn’t have gone much higher on the FS.

  • Russ Kempf

    6:20am ewod
    OHS: 165-185-195-205-225pr
    FS: 185-225-245-265-285
    BS: 225-245-265-285-305

    First real workout since 14.4. Will be happy to be the good kind of hurt for the next few days.

    • AndyK

      Big numbers! Welcome back, where you been?

      • Russ Kempf

        Thanks Andy. Injured my ankle playing soccer. Took a few weeks to heal. Very happy to be back.

    • Edward

      Back in action!

  • Dani Freeman

    6:30AM Ewod.

    OHS – 55-65-75-85-95 ….felt more stable this go around, perhaps could have put a little bit more on the bar.
    FS – 135-145-155-165-175 (failed at 185)
    BS – 155-165-175-185-195 PR

  • Jacek Rycko

    6:20AM Experienced:

    OHS, 5×1: 55, 65, 75, 85 , 95
    FS, 5×2: 95, 135, 155, 175, 185
    BS, 5×3: 135, 155, 175, 185, 205

  • Elaina Gemelas

    7:20am Experienced WOD with Kevin

    OHS: 83-93-103-103-108(f) — My attempts at 108 and 113 were a no-go today. My 1RM is higher than both those numbers, but I was having a hard time split jerking the bar overhead.

    Front Squat: 118-123-133-138-143

    Back Squat: 133 across — Lower back is still not right, so I decided to keep it consistent for all sets.

  • David Slifer

    7 Am w/ Kevin
    OHS: 135, 145, 145, 155, 175(possible PR)
    FS: 205- 225- 235-235-245
    BS: 235-235-245-255-255

  • reisbaron

    7am eWOD w/ Kevin

    A: 185 – 195 – 205 – 225 – 235pr
    B: 245 – 255 – 265 – 275 – 285
    C: 295 – 300 – 305 – 310 – 315

    Jason Wong putting on a movement clinic as usual. 26th St. not taking its strength day lightly this morning that’s for sure.

    • Jason W

      Ditto on the weights for me here except i only hit 1 rep on the 285 FS. Not bad considering 290 is my 1RM.

      Reis was looking pretty stout today as well. Congrats on the PR!

  • Dan Castillo

    7:20AM Experienced with Chris

    OHS: 135-155-170-175-180
    FS: 205-225-245-250-255
    BS: 240-245-265(f last rep)-250-260 (these definitely felt spicy, so had to drop in weight to maintain 3 reps)

    EC: banded MUs and butterfly pull-ups work

  • Rich J

    5×3:
    BS: up to 255
    FS: up to 255
    OHS: up to 165

    kept it easy on the BS, to focus on the FS, tied a PR in weight, new PR for 3 reps.

  • Edward

    Ugh – the Cindy variation did a number on my hands (19 + partial rounds). I guess my solo ab cashout did not help the situation (3 rounds 15 t2b, 15 hollow rocks, 15 situps). Was excited about todays wod but the though of holding anything was too much to handle.

  • Jim H.

    My GF is looking for an APT starting May 1st. She works in advertising/media. Looking for a sublet or roommate. Budget is <$2k. Anyone have anything?

  • Addie B

    Yesterday exWOD with Brian @ 10:30:
    OHS 5×1: 65 – 85 – 95 – 115 – 135 (1x PR)
    FS 5×2: 185 – 205 – 215 – 225 – 235 (2x PR)
    BS 5×3: 235 – 255 – 265 – 275 – 275 (3x PR)

  • Ryan Schoenig

    6:20am
    OHS: 175-175-175-175-175
    FS: 225-235-245-255-265(1)
    BS: 235-245-255-265-275

  • https://twitter.com/dannyevers DanE

    6am eWOD

    OHS: 115, 125, 135×3
    FS: 185, 195, 205×3
    BS: 225×5

  • colindowell

    Note to self. Don’t go to the experienced WOD on strength days (especially my worst movement OHS). I basically sat in the corner and played around with 1/5 the weight of everyone else.

    • Nicki Osborn

      Story of my life!

  • Mike C.

    12:30 PM Exp w/ Avery

    5 x 1, OHS: 95, 115, 115, 115, 115 (did not push weight high for me, i.e. another 10-20 lbs, was working on form)
    5 x 2, FS: 225, 235, 245 (PR, kinda ugly, but a PR), 225, 225
    5 x 3, BS: 245, 255, 265, 245, 245

    Very jealous of all the people that consistently go at this time, I could very easily get used to not being at work and doing this instead…

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

    12:30 XP:
    OHS: Up to 225#, PR by 20#
    FS: up to 235 i think
    BS: up to 255

  • Kyle J Smith

    Is anyone interested in doing Mayhem at the Meadowlands RX division Saturday, May 3rd at Metlife Stadium? http://www.mayheminthemeadowlands.com/

    Coach Chris, Coach Michael and I need to sell our team because we are going to judge at the NPFL Combine in Boston.

    It will be $142/person. Once we know how many people are interested we’ll make sure it’s a coherent team. There are a LOT of folks going from CFNYC, you’d be amongst friends! Last year’s event went pretty well and this year is expected to be even better.

    Email me at kyle at crossfitnyc dot com. If you already know your team, let me know!

    THANKS.

  • Stacey Pearson

    12:30 EWOD with Avery. That was so.much.fun.
    OHS 1x 83,93 (20#PR, ran out of time)

    FS: 2×103,113,123,133,143 (15# PR)
    BS:2×133,143,153,163,168×1 (10#PR)

    Thanks to Jen and Charlotte for the push! And to Avery for making me try 168. :)

  • Charlotte Goins

    12:30 ewod with Coach Avery

    OHS: 1@103#
    FS: 2@113# (1@123#)
    BS: 3@133#

    All PRs….but all over the place – next time more focus. Rack buddies were solid.

  • ToddMorris

    12:30PM Experienced with Coach Avery

    OHS: 115-115-135-115-115
    FS: 225-245-255-275-285
    BS: 285-295-285-265-265

    Had high hopes for today – Nothing seemed to be clicking though.

  • Yoni R.

    Did the eWOD at a regular gym up in Connecticut since I am away.

    OH: 95-115-120-125-135
    FS: 175-205-215-225-230 PR
    BS: 225 -225 – 225 – 235 (2 Reps) – 225 – Was just getting Parallel. Needed to work on more mobility.

  • John E

    heavy legs to start, heavier to finish

    BS x 3: up to 315
    FS x 3: up to 265
    OHS x 3:

    (wait for it…)

    worked up to a whopping 85 lbs. Due to the L shoulder situation, I think even holding up empty bar or a PVC make this movement challenging for me at this point in time. This is the second time i’ve tried it in the past 5 months (first being two weeks ago). Feel a little bit better and lighter tis time around, but def no where near where it needs to be.

  • jenntang

    Didn’t pay attention to the numbers today so these may or may not be accurate.
    OHS: 83-93-103-113-123(failed bc my right elbow got lazy)
    FS: 123-133-143-148-153
    BS: 133-153-163-173-173

  • Jonathan P

    eWOD
    OHS 205 PR by 10
    FS 250 PR by 5
    BS 165 (-10)

  • http://www.facebook.com/benjorgensen ben

    eWOD:
    OHS: 105, 115, 125, 135, 145 (pr by 10), 155 (f). Should have had it.
    FS x2: 185,205, 215, 225 , 235 (pr…x1)
    BS x3: ran out of time…worked up to 225. But happy with 2 PRs, didn’t want to kill myself on the back squats

  • Lân

    5:30pm eWOD with Avery
    I had my pupils dilated for an eye examination today and could not see anything afterwards so left work early to workout instead. I ended up establishing PRs for both OHS (145#) and FS (235#) so there is at least one instance where “lack of focus” was beneficial.

  • Nicki Osborn

    ALL THE SQUATS! 6pm Experienced with Coach Brian
    OHS: 33-43-53-63-65.5 (PR)
    FSx2: 65.5-73-83-93-93
    BSx3: 93-103-105.5-108-108

    Last two FS sets are 5# off of my 1RM, last two BS sets are 5# off of my 3RM.

  • Jaclyn Henry

    5:30pm w/ Avery. OHS: 73-93-113-123-133 (PR)!; Front Squat: 123-143-153-163-173 (PR)!; Back Squat: 133-143-163 (stopped after 3 sets). I love lifting days! Also glad to see OHS and Front Squats in the programming, it’s been awhile!

  • Jim S

    Good day. Sore from sprint Cindy but did the experienced WOD because I’m trying to work back into overhead stuff after a long layoff for shoulder problems.
    OHS: 65, 85, 95, 100, 105
    FS: 155, 185, 185, 195, 200
    BS: 200, 195, 190, 185, 185
    Pretty fatigued by the time I got to the back squats. First set surprised me (normally my 3x would be in the 225 to 235 range). Started de-loading rather than dump a set on the 4th floor. :)

    Shoulders a little bit hot tonight but not too bad. I don’t know if that stupid biceps tendon is every going to be 100% again. Slow and careful…

  • Kate Parker

    7pm w/ Brian:
    OHS: 83 – 103 – 113 – 123 – 133 (PR)
    FS: 133 – 143 – 153 – 158×1 – 158 (PR)
    BS: 153 – 163 – 173 – 183 – 188 (PR)

    PR’s all around! Think I could go heavier on OHS, but the rest felt pretty heavy. Good day.

  • Steve BBQ

    8:30pm with Kevin (used experienced programming)

    Overhead Squat: 105×1, 115×1, 125×1, 135×1, 145×1 (PR), 150×1 (PR again!)
    Front Squat: 155×2, 175×2, 185×2, 195×2, 205×1 (f) – I feel like I talked myselt out of the second rep.
    Back Squat: 185×3, 195×3, 205×3, 215×3, 225×3. I wanted to go for 235×3 or 245×3, but after all the squats, my legs were like “nope”.

  • Andrew R

    730pm w/ Avery

    5×1 OHS 95-125-145-155-165(PR)
    5×2 FS 185-225-235-245-255
    5×3 BS 255-265-275-275-275

    Solid day overall. OHS actually felt good, probably could have gone heavier. 275 matched my previous 3 rep max.

  • Del

    6:00PM Exp
    OHS 175 PB
    FS 235 PB
    BS 275

  • Lauren Saxton

    8pm with Joe.

    73-113 on OHS (PR)
    143-168 on FS (failed at 173)
    163-183 on BS

  • Alan

    OHS 5×1: 65 – 85 – 105 – 115 – 125
    FS 5×2: 135 – 155 – 185 – 205 – 205
    BS 5×3: 205 – 205 – 205 – 195 – 195 (struggled a lot on 205 so dropped to 195 – my back was starting to round but dropping to 195 kept my form decent)

  • TheLumberingOx

    7:30 exp with Avery
    OHS: 115 – 135 – 145 – 155 – 170 (15# pr)
    FS: 225 –>
    BS: 265 –>
    Thanks to joe and the bms guys for letting Daniel and I finish up with them….we aren’t the fastest lifters in the world

  • Will Choi

    6 pm with Brian — good to be back after a week of travelling.
    OHS 65-95-115-135-155(PR)
    FS 155-185-225-235-245(2 rep PR)
    BS 245-245-225-225 ran out of time — 245# felt pretty heavy after all tbe previous sets.

    Overall a great day for me!

  • David P

    BS: 205
    FS: 155
    OHS: 115

    All three were personal records for me! A good day.

  • Jesse Cutler

    BS – 275
    FS – 155
    OHS – 65 – and I fell over
    ugh

  • Craig Bagno

    All levels with Kyle. Maxed at 135# for the BS, 115# for the FS and 85# for the OHS (failed at 1x at #95). Felt like death. So much for “heavy”. Some days you just don’t have it.