Tuesday .. Back To It!


Tuesday .. Back To It!

A little nighttime sprinting 🙂

Warm-Up of the Week (2)
1.  2 x Up to Lex down to 3rd & Back
2.  8 Minutes to Complete the Following:
(  Do everything properly and with control)
–  10 Shoulder Rolls
–  10 Walking Spidermans with Squat Hold & Stretch
–  10 Arm Wall Slides  (Keep the Scapula depressed and lightly press the forearms into the wall.. Only go to the point of discomfort)
–  10 Back Rolls to Split & Reach
–  10 Active Adductor Stretch
–  10 Wall Squats
–  20 GHD Sit-Ups   (Go back as far as you can doing them correctly.  There won’t be any dangerous reps.)
3.  Spend 3 Minutes working on Ring Dips:
Supports will be first.  Once they’re solid, we’ll move on to dips – Jumping, Negatives, Strict –  Max Sets and / or Max CLEAN, SAFE Reps.

**  If you show up early, Foam Roll!!!  **

Strength WOD:
(3 Front Squats + 1 Split Jerk)  x 5

Perfect landings are the goal.

Click here for the last time we did this Workout

Conditioning WOD:
AMRAP in 8 Minutes:
Farmers Carry to Lexington Ave & Back
10 Burpees
10 KTE  –  Strict and Correct – Make sure there’s a turnover of the body and the shoulder angle closes.

0 Response

  1. Vikram

    I love the new class structure. A full one hour of hard work – even the warm ups. I was spent after the GHDs.

    105 max weight today (95-100-100-100-105). Getting DEEP an issue along the way, but I finished strong and happy.

    Metcon: 3 rounds even. 2 poods for rounds 1 & 2. Fingertips and forearms gave out and switched to 1.5 pood for round 3.

    Great working with Ben & Amy. Big Mike, Large Joe, AVA, Jared always strong…

  2. amy edelman

    Nice to be back!

    Highest weight: 68#. Did 5 reps on the front squat since weight was light for squat but I wasn’t comfortable with the split jerk to go higher.

    3 rounds plus a farmers walk with 16kg.

  3. Jared

    As usual, it was a great time at 6am!

    Jerk: 115, 135, 135, 155, 155
    Felt good at 135 and got under the 155, but not deep enough. I am going to really take the time to concentrate on really getting under. This lift is all about concentration for me. My push press is 210, so getting the bar up is no big deal.

    MetCon: Did K2E, burpees and farmer walks (2 pood) in that order.
    2 rounds and 2/3.

  4. mcohen

    Worked up to and then stayed at 115 lbs. Could get alot more over head, but the depth in the Jerk is always an issue.

    Metcon: 4 rounds

    Fun morning at the gym.

  5. Charles

    Did 95# for (5 + 2) x 5. I adjusted the workout to have more reps built in with lower weight (per Brandon’s recommendation) to work on the form. My landing still isn’t solid enough.

    MetCon: 2 2/3 rounds

  6. Valbona

    Worked up to 53-63-73-83-83 on the split jerks. Mostly don’t feel comfortable bringing the weight back down from the press.

    2 rds + 1 carry on the WOD. Started with 12kg 1st rd and 1 pood for the other 2. K not touching Es still but getting closer.

    Back Rolls – I am one of those people that can’t touch with the ground with my toes. What an eye opener!

    Glad to be back for this week! 🙂

  7. EJ


    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.


    Nutrition Seminar from Brendan, as well as a brief informational meeting about the challenge


    Lurongliving is having a Paleo Challenge and we are going to participate. Check out the website for more information and SIGN UP under CF Metropolis!!! https://www.lurongliving.com/challenge. If you have any questions so far, email Jen [email protected]

  8. jen

    Just a little note about the Paleo Challenge

    We will be running it like we have run the challenges in the past.. lots of support, socials, etc… we are just using this site for data collection and consistency….
    so SIGN UP!
    And… there is a new FAQ section on the website, and coaches/affiliate owners are welcome to participate too 🙂

  9. Melanie

    Worked with 63 lbs – up 10 from last time… Weight and landings for the most part felt good. I need to focus on landing with a wider stance because I felt a little wobbly on some.

    Metcon: 3 rounds @ 1 pood

  10. SoCalAndrew

    3 FS + 1 split jerk: 165, 185, 205, 205, 205
    Metcon: 2 rounds + 18 with 32 kg

    Not feeling great after a weekend of too much eating and drinking. Looking forward to getting that out of my system!

    Also, I think I may have left my BB at the gym. I’ll be back for it tomorrow morning if it’s there.

  11. Paige

    Highest weight @73#
    Need to work on the “long and low” landing for the split jerks.

    AMRAP: 3 + FC to Lex with 16kg KBs

  12. sara

    5 FS + 2 Jerks per round @ 48#
    Couldn’t get into a rhythm on the jerks today so kept it light.

    Had to leave before the metcon.

  13. BAston

    Shoreline Crossfit in Branford CT with Katie


    5×3 Press: 95, 115, 125 (did really do any warm up sets at all)
    AMRAP press at 1/2 of 1 rep max: 85#, 20 reps (85# is more than half of my 1rm, but whatever)


    5 KB’s, 25 K2E, 10 burpees
    10 KB’s, 20K2E, 10 burpees……
    Etc, etc,….
    25 KB’s, 5K2E, 10 burpees.
    45# KB

    Katie and I represented CFM well!!

  14. belbogen

    First WOD as Rx’d in awhile, coolio.

    Strength: 65 pounds for all rounds of 3FS + 1 SJ

    WOD: 2 rounds + 8 burpees (using 24kg bells)

    Can someone please email me details for the Wed AM yoga session? I may try to sneak in tomorrow and give it a shot. My email is belbogen at gmail dot com.

  15. Katie

    Thank you to Brian for going to Shoreline Crossfit with me and helping me get over my fear of visiting a new gym!

    5×3 Press 65#
    AMRAP press unbroken 45#, 17 reps

    WOD listed above by Brian. Not sure what my time was, I thought I had finished and Brian made me realize I has missed around so I did the last round a second time.

    Being in a new gym made me really appreciate our coaches and community. We are very lucky to be at CFM where form is important and we have people to coach, teach, and correct us.

  16. PaulRyan

    Ran a marathon. It was sub-3 hours.

    Actually I take that back. It was 3:58:44. But it started with a 3, so there you go. Ha.

    This morning: P90X, as rx’ed.

  17. Adam Van Auken

    Strength – 135-165-175-175. Ran out of time. Still need to get lower but what’s new?
    AMRAP – 3 rounds plus almost half a farmer carry (2 pood). I did two rounds of K2Es unbroken which is good for me. I realized that I’m giving up too easily.

  18. BAston

    WOD #2 for today:

    Got up to 120# for the 3 front squats & 1 jerk (115-120-120-120-120). My depth was feeling better than it’s ever felt, so I didn’t want to risk going to 125#. Up from 95# last time we did this. This might have been the first time I did not feel any discomfort in my hips (lots of stretching and a few weeks in to the glucosamine & chondroitin treatment). Very pleased.

    AMRAP: 2 rounds, farmers walk, 2 burpees. 2 pood was a shit show as my grip strength was basically gone. Subbed K2E’s with GHD’s (I did 75 K2E’s earlier at Shoreline, and my hands are wrecked).

    I’m exhausted.

  19. Brett

    Just giving my take on the new warm-up routine for this week, specifically the back rolls.

    No Brendan, I cannot get my feet to touch the ground behind my head… And do you know why?

    Because I have no interest in getting my penis (nor anybody else’s for that matter) anywhere near my face!!!! While auto-fe(rhymes with ratio) may be of interest to some of you, I’ll take a pass on it. And please warn me if Auto-Fe Fridays replace v-neck Fridays this winter.

    So while I try my best to improve my flexibility with the various stretching exercises proscribed, please understand that my toes will continue to remain well off the ground during back rolls this week!

  20. Rolf

    Pretty new lift for me. 5+3 at 75# allison made adjustments. 5+2 95#, i made some adjustments, got more comfortable. 5+1 115, 125, 125. Felt good, looking forward to doing it again.

    3 Rounds 2pood

    Ring dips. would get 2 or 3 than my arms would start shaking uncontrollably.

    @BAston too many jokes..not sure where to start regarding your stretching.

  21. Jason Castro

    worked up to 125 lbs on the front squat + split jerk (3+2)
    Amrap 2 Rounds and started the farmers carry. Used 2 Pood

  22. EJ

    I’m guilty of not posting! 🙁 need to get back on the bandwagon!

    35-45-55-65-75 (x5)
    – 5 strict pullups btw sets


    Mainsite WOD
    100 thrusters, #95
    – gross

  23. ERIC S.

    Stuck at work so..

    3 front squats 1 split Jerk
    185, 195, 205, 215, 225

    Power Cleans
    185(3) 205(3) 215(3) 220(3)

    Met Con:
    4 rounds for time of
    5 HSPU
    10 T2B
    20 KB swings #2 pood

    Time 7:30

  24. TC

    FS/SJ (3+1) x 5 – 115lbs

    Split jerks are still kicking my butt. Still having a hard time getting the form down. 

    Metcon: 3 rds even (2 pood)

    Forearms are smoked

  25. Carducci

    I kept it light since Split Jerks are a work in progress.

    2 rds + 10 bps. I feel like Popeye the sailor man.

  26. Joe

    FS/SJ 3+3 – 135# for FS and 1 25# dumbell for split jerk (right arm only) – doing this mod felt weird, but allowed me to get the overhead sensation and work on my landing.

    Metcon – 2 rounds + halfway through farmers walk
    2 poor walk
    GHD’s sub for K2E.

  27. sallys

    3 + 1 at 95 lbs, then backed down because form was ugly.

    2 rds + 8 burpees with 16kg, but really my k2e were more like knee raises.

  28. Sarah P.

    Did 5 sets of 5 FS + 3 overhead presses at 22 lbs

    Metcon: 2 rounds and 4 burpees with 16kg and K2E were knee raises

  29. Julesnextdoor

    Max was 36 on split jerks. Note to self: keep those elbows up up up.

    Metcon: 2 rounds + 6 burpees, 12 kg, knee raises. People grab those kettleballs fast, could’ve gone higher but not super high.

    Love the warm ups, GHD will be my new friend this week.

  30. Nico

    FS/SJ: worked up to 125 lbs and the form felt great – thanks again Allison for all the help with this lift. Need to progressively increase the weight while keeping good form.

    Metcon: 3 rounds + 1 farmers walk at 32 lbs

  31. Amylynne

    3 FS 3 jerk at 88

    83 felt fine. 88 felt heavy. 93 felt heavier. Feeling weak today.

    Amrap: 3 + farmers walk with 1 pood each