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Monday

3
Jun
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Monday

EthanBooNYC takes after his big sister!
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Buy In:
Burgener Warm-Up Progressions
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Strength WOD:
Back Squat
5-5-5-5-5
https://metropolisfit.com/monday-skills-drills-9/#comments
Click the link to see what you did last time. 
Please come to class with a game plan –  Goal start and end points and a general idea of your warm-up weights to get you there.
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Cash Out:
50 Knees to Elbows
50 Back Extensions
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“It is not necessary to bump the shins with the bar, or dig a ditch in the shins on the way up. Good control of the weight is necessary to avoid this, and it should be avoided or sores get established on the shins that will be a problem for a long time – every time the trainee deadlifts he will break the sore open and make a big mess on his socks or worse, the bar”
– Mark Rippetoe

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”
Rip’s response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

0 Response

  3. rafael

    “Get fucking deep!”

    Great warm up, stretch and wake up call!

    Back Squat
    235-245-255-265-275(PR)
    Only a slight groin discomfort

    50 Knees to Elbows – 30, 10, 10
    50 Back Extensions – 25, 15, 10

    Please let me know if the Metropolis shirts arrive by tomorrow evening. I can pick up on Wednesday morning before heading to airport

  4. Adam Van Auken

    BS – 165-185-195-205-225 all 5 reps up 10 from last time. The max was my plan from last time but I wasn’t planning on sandbagging so much at the beginning. Mental toughness wasn’t there until the end as I gained confidence. 225 felt good but next time I may shoot for tighter weight range instead of increased max.

  5. Jared

    Back Squat
    235-245-255-265-275(PR)

    Set 3 is when things started feeling good.

    I had to leave before the k2e and back extensions. I will make this up soon.

  6. PJ

    1) 145-145-145-155-155. Passed on going heavy in order to try & get deep. Happy to be well below parallel & no lumbar compromise, but far off the Brendan standard depth. Work to do!

  7. mcohen

    I love the no fucking around mondays. The Coach bringing the heat this morning.

    Started at 190 and that is were I stayed. Really working on getting deep.

    Banged out the core work with Xan. Great to have you back.

    Seriously, what I would not give to be a fly on the wall listening to Brendan and Rippetoe talking squat depth.

  9. EJ

    One other announcement: CrossFit for Hope

    Hey guys,

    While we are not hosting a CF for Hope fundraiser, we wanted to provide you with the link where you could go if you’d like to donate to the cause.

    https://hope.crossfit.com/

    We have things in the works regarding future CFM Fundraisers, so stay tuned!

  12. Amylynne

    Not a PR day but I’m ok with that

    125(5)-130(5)-135(5)-140(5)-115(5)

    Dropped back down in 5th set to really focus on depth

    Cashout at end made me realize I have never done back extensions correctly. Boy are those tough!

  13. Xan

    BS 155-165-175-185-195 no PR but oh well

    Later in the afternoon:

    3.2 mile run in BDU’s
    then
    45 minute endurance swim

  15. danielmrank

    Hey Everyone!

    I’m hosting Monday Trivia @ Rathbones (on 2nd Ave. @ 88th St.) TONIGHT!!! – 8:00PM – FREE TO PLAY, JUST SHOW UP TO PLAY!!! – BEER & BURGER FOR $10 – Come on out & grab a bite, grab some drinks, chat with friends, whatever you want to do. Trivia, Music, Giveaways, Prizes to Top Teams, that sort of thing.

    FREEBIE QUESTIONS
    What is Maryland’s state bird?
    Which Major League Baseball team plays its home games in Minute Maid Park?

    I’ll ask those questions tonight, so find the answer and you’ll have a leg up on other teams. Thanks to everyone who comes out!

    -Dan

  16. ERIC S.

    Back squats 275(5) 280(5) 285(5) 290(5) 295(5)
    No P.R. Today.
    Legs are still feeling all the endurance stuff I did this weekend.
    50 back ext -clearly need to do more of these to strengthen my deadlift.
    50 k2e

  17. BAston

    Stayed light. B and Allison got on me about my shitty ROM on squats. Worked on pacing and depth. Thanks for the great coaching.

    145#

  18. patrick

    245(5) 255(5) 265(5) 275(5) 285(5)PR

    I definitely need to do more of the back extensions. I was seeing stars once Allison corrected my form..

  19. Ben

    Combination of a long weekend at reunions and a cold made this an especially off day.

    150-160-170-165-165
    (for comparison, I did 145-155-165-175-185 on 5/15)

    Brendan said 170 looked like a max so decided to push it no further.

    50 KNE
    50 Back Extension

    Hoping a long night of rest will help for tomorrow.

  20. Markcon

    kept the range narrow, 145#, 145#, 150#, 155#, 160#
    lack of mobility = form sucked. regular mobility work is the key to improvement.
    50 k2e and 50 back extension cash out

  21. Brett

    Dropped in weight from April 30th to improve form and get deeper.

    125-130-135-140-145 (vs 135-145-150-155-160)

    back extensions made me nauseous from just the twisting and blood going to my limited brain. 20-10-10-5-5

    K2E 10-10-10-8-6-6

  22. mikey.bialos

    outta work kinda late, so back squats at gym in my building..
    .. on a smith machine, in my old running shoes. yuck!

  23. stephmil

    120-125-130-135-140
    anything past 130 is a PR, thanks Allison for making me start heavier!

    50 KNE and 50 back extensions
    wonderful back extension demonstration by the coaches
    CFM: the only place it’s a compliment for a girl to be called a beast & told to look like a humpback whale…

  26. marilina

    115, 120, 125, 130, 130
    Going lower than I’m used to was hard. Thanks Allison

    I realized I had never done back extensions correctly. They made me really woozy.

  28. plugpilot

    I too was humbled by my shitty ROM being pointed out on my back squats. So, checking my ego at the door (knowing that Jared would crush me at this lift is hard to accept), I “got deep” with a light weight.

    5×5 @ 135

    50 K2E
    50 Back Extensions

    Thanks Allison and Brendan for the coaching. You two are good – you can teach an old dog new tricks.

  30. Brooke

    Couldn’t get my head in the game…not a good idea with heavy weight so stayed super light.

    5 sets of 8 at 75lbs and tried to get low.

    50 weighted situps
    25 back extensions

  31. MacIntyre

    today was awesome.
    1- allison is amazing- telling me when I mess up the start weight, and spotting me on the squat. Oh, and carrying me (literally) through K2E, fun times.
    2- apparently Mondays are striped pants Mondays

    70-80-90-95-100
    50/50 cash out

  33. Vikram

    First evening class ever! Loved it. Great instruction – thanks Ally & B! Pretty excited about Olympic Lifting.

    (120)5-(125)5-(130)5-(135)5-(140)5

    Thanks to Sass for pushing me.

    Thanks to KPO for the dolphin impersonation.

  34. vicnord

    95, 100, 105, 110, 105

    Back squats are my absolute nemesis. All my lifts have improved except these. Working on depth at the bottom.

    50 k2e and back extensions

  35. EdG

    125-135-145-155-160(PR)

    Cash out 50 & 50 very broken but finally doing both with much better technique.

  36. maryseem

    5x 5 @ 65# super light working on preserving my back. It makes me really angry to deviate from the workout and not push myself but taking it easy on the old lower back is probably better for me in the long run.

    50 back extensions/K2E

  37. nicola

    105-110-115-120-125 (4)

    Totally had that last one too, but then spent just a split second too long at the bottom and I lost it. Boo. 120 was still a PR.

  38. LB

    115, 120, 120, 120, 125

    working form, especially coming out of bottom, thanks Allison.
    50 k2e, back extensions

  40. Alicia

    subbed press for squats
    60-65-70-75(3)-70

    25/25

    no heavy lifting/squats/burpees(yay)/running/rowing for a few weeks…should be interesting

  41. dlede

    225 (in warm up)
    230, 240, 250, 260, 260(x3)
    off my PR

    I just can’t win with heavy lifting on mondays.. I guess you can’t PR everyday but I also hate when I am below my PR.. my mondays have sucked for the past few months now.. hmmm

    abs are still on fire from strict k2e and trying to hold up top / back extensions are the sh*t and make me dizzy

    that is all

    excited for a new day and going to bed now.

  44. Joe

    125-135-145-155-170(PR+5)

    25 Back Extensions
    10 weiughted situps
    then had to bail.

    MRI results are in: rotator cuff tendonitis. No tears! 🙂 May go for a cortisone shot this week. Being married to a physical therapist will now come in handy.

    Happy Birthday to my beautiful wife!

  45. sassypants

    cash in:
    Burgener Warmup Yay
    Thanks for the 33# bar Allie. The boys’ bar was too thick for me.

    wod:
    120-125-130-135-140 (PRx5)
    *maybe need to do a video of getting deep, since i thought i was getting deep but apparently not.

    cash out:
    50 k2e and 50 be, broken up

    cash out part deuce:
    get it in the hole!
    (cornhole is my new sport!)