Go HEAVY or Go HOME!

26
Aug

Go HEAVY or Go HOME!


Ooolala!  Lookin’ good!
It’s just like carrying groceries, right, Brandy?!
__________

If you show up early…. FOAM ROLL until it’s time for the warm-up!!!!
__________

Warm-Up of the Week #1:
1.  400m Run
2.
2 x 10 of Each:  (8 Minute Cap):
–  Arm Circles,  Across & Backs,  Leg Swings, Walking Lunges with a Twist, Back Extensions, Wall Squats
3. 
Spend 3 Minutes on Handstand or HSPU practice.  –  Kick up & support practice, partner assisted negatives or HSPU’s or Strict Reps of HSPUs to get in volume. 

**  We’ll do this Warm-Up every day this week.  On Monday we’ll have a new Warm-Up of the Week.  The week after we will repeat this one.  The idea is to have consistent practice on a skill (this week it’s handstands) and to have more efficient warm-ups.  **
__________

Strength WOD:
15 – 20 Minutes to work up to a 1RM Back Squat
…..
Immediately After
…..
15 – 20 Minutes to work up to a 1RM Split Jerk
(If you have technical issues, we’ll work with lighter weights and higher reps to dial it in)

__________

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.
–  Buddha

0 Response

  1. EJ

    UPCOMING EVENTS*

    1) Date Auction –>DT and Brad – Tuesday, 8/28

    Hey all – DT and Brad are being auctioned for charity. Come out to the event and support the cause and get one of these studs on an evening out

    https://www.facebook.com/events/404497949609975/

    2) FALL 2012 PALEO CHALLENGE 9/17-11/18

    Hey everyone! It’s time for another nutrition challenge here at Metropolis. This time we are doing things a little bit differently. Lurongliving is having a Paleo Challenge and we are going to participate. It is open to ALL CrossFit affilitates, so you are competing against CrossFitters from all over the country – and we all know how this group loves a little competition!!
    Buy in is $50

    Check out the website for more information and SIGN UP under CF Metropolis!!! Once we have 20 people, we qualify for a grand prize!!https://www.lurongliving.com/challenge. If you have any questions so far, email me at [email protected]

    3) ***SAVE THE DATE: SUNDAY 9/9
    Nutrition Seminar from Brendan, as well as a brief informational meeting

    4) FUNDRAISER – FRIDAY, 9/7
    Brian Aston is running the NYC marathon for Frank’s charity (Standing Tall). On September 7th from 7pm-10pm he will be guest bartending . Hope everyone can come out, and have a few drinks, and help him raise money for a great cause. Hope to see everyone there!

    LOCATION: Swig, 2nd Ave between 84th & 85th.

    5) MMA Fight in Atlantic City – FRIDAY 9/14
    One of our members, Ariel “The Smash” will be fighting at the Tropicana in AC. Come out to show him some Metropolis LOVE!!

  2. Vikram

    Belated Happy Birthday to Big Mike – a guy who makes everyone around him better. Great to have you back.

    Fun day. Got right down to business…

    -1 minute HS hold against the wall (PR)
    -185 BS (PR)
    -145 SJ (PR)

  3. Adam Van Auken

    Back – 280(PR). 265 was previous 1RM from 6/18/12.
    Split Jerk – 205(PR). 200 was previous 1RM from 5/22/12.

  4. Amylynne

    BS: 160

    Split jerk: 118 (but so excited I locked out and got low that I dumped the bar prior to standing up. As Marilina said, glee turned to horror. I won’t repeat what Allison said but boy am I a dope!!!)

  5. AllisonNYC

    HA! You know I think you’re the coolest.. but geeze! It’s okay though because soon we’ll do them again and then we’ll be getting you into the 120s.
    The 118 looked easier than the 113 and 108.. It was all about the landing and you made it happen.

    Stoked for everyone who got a PR this morning and for everyone who made some technical progress. Enjoy it!

  6. SoCalAndrew

    Squat: 355, Power jerk: 255

    Caught some squats on video that I can post later. Hopefully we can get some video of others who want to check their technique or are just doing something sick.

  7. sara

    BS: 145 PR Thanks to Nico & Amylynne for the push to go heavier.

    SJ: Spent most of the time at 43# working on technique; then 48# for the last two sets. Allison, awesome coaching! I think I finally feel how this lift should go.

  8. Lara F

    Still nursing my butt / hammy from handstand attempt on Sat.
    Sad I missed 6am’ers today.
    Will try to ease my way back in tmrw!

  9. BAston

    Active rest day as my Body felt like it got hit by a bus from this weekends workouts.

    Ran the loop in CP, really tried to stretch things out. I honestly think the one thing that is going to mess with me at the NYC marathon are my hammy’s. Need to keep stretching a lot more.

  10. Nico

    BS: 185 PR I think I could have cleared 190# but decided to go straight to 195# and had Allison help me on the way up.

    SJ: Spent most of the time at 95# working on technique (second time trying this lift). The first time I tried this lift, I could not even get one with the empty barbell so happy with the progress so far.

    Like Sara, thanks Allison for the awesome coaching! Now, I think I know how this lift should feel.

  11. mcohen

    Worked up to a nice heavy single.

    185-195-225-225-230-235. All clean good reps. Not sure I had alot more in me, but the depth was spot on.

    Got up to 155 on the Jerk, and stayed there.

    I really missed my crew. It was great to be back this morning.

  12. jmiz

    Reebok Crossfit Louvre (Paris)
    25 walking lunges
    10 tractions (pullups) / 10 reverse pullups on bar
    50 box jumps
    20 double unders
    25 reverse pullups on bar
    15 hollow rocks / 15 inverted genoux-coudes (knees-elbows) (this french thing is half fun half annoying)
    30 KB swings
    30 situps
    20 KB hang squat cleans
    25 supermen
    30 mur (wall) balls

    19.50 Was at a temporary box since they’re moving into a huge new facility. Pretty good coaching if I do say so myself, although i’ll admit i understood about 32% of it.

  13. Brooke

    Can anyone help me out to walk Benny either Tuesday Wednesday or Thursday afternoon? Let me know. Would greatly appreciate it.

    Thanks
    Brooke

  14. cat

    Backsquat- 135(1), 145(1), 155(f).

    Split jerk- haven’t done these in months. Worked up to 63(3) and 68(1).

    Most weight ive had overhead in a long time!

  15. Jason Castro

    BS: 235(1), 240(1), 245(1)PR with getting deep.
    SJ: stayed at 105lbs. Working on my form. Need to work on not leaning forward.

  16. alexsnape

    BS: 135(7) – 185 (4) – 205 (4) – 225 (3) – 235 (1) – 255 (1)
    split jerk: 75 (7) – 95 (5) – 125 (3) – 135 (2) – 155 (1)

    Started too light on the split jerks and probably could’ve gone heavier, but happy overall.

  17. phillipc

    BS: 225 (new PR – I’ve had 240 before but in my recollection without true depth)

    SJ: 125…not great, not happy

  18. Tommy

    Back Squat: 280lbs PR! Up 5 lbs from my last single.
    Split Jerks: 135lbs…form needs to get a whole lot better before I can go heavier than this.

    Interval Rowing:
    3 x 1000 meters / 1 minute light cool down row in between each 1000M

    First: 3:42
    Second: 3:52
    Third: 3:47

  19. Ang

    DL: 175 #
    Split Jerk: 83 #, using non-dominant leg, interesting.

    Cash out: Getting it worked out with Dr. Mike. It’s the psoas!

    Brooke: What time? I get out at 4 PM tomorrow.

  20. Carducci

    BS 345#
    SJ: I practiced at 145#. I could have gone a lot higher, but I did not want to sacrifice good form since it is only my second time doing it.

  21. Alicia

    BS: 210 up 10 from April
    SJ: 🙂 worked with 75 but can’t seem to get my legs and arms moving at the same time to the right places

    Tomorrow is another day

  22. jen

    BS: 98 (up from 95)
    SJ: 73. Form felt really good. I did 105+ at one point but am sure my form was not like this so i am starting over.

  23. sassypants

    BS was BS. need to gain my strength back somehow, someday…
    1RM: 148
    (previous 1RM 155)

    SJ: need to get lower faster. thats what she said.
    1RM: 93
    (previous 1RM 100)

    it’s monday.

  24. Brooke

    BS: 175 (I’ll keep working on this weight since it wasn’t super pretty) but a PR by 5 lbs

    Jerk: did 1 and my hip screamed in pain, so skipped it.

    steamy night.

    8:30 p.m. is fun! Way better than 6 a.m.

  25. PJ

    5×5 DL:185,205,225×3
    Tried some OHS but knee not feeling it.
    Flight simulator, some hollow rocks. Hope to get back to some regular CF next week.