Wed, April 26th and Thurs, April 27th

25
Apr

Wed, April 26th and Thurs, April 27th

Reminder: Just in time for Memorial Day, we’re raising money for the Children of Fallen Patriots Foundation. Please help us give as much as possible!

Wednesday Oly:

Perform the following complex seven times for load:
Push Press + Push Jerk + Split Jerk

 Perform all lifts from behind the neck.

Thursday CrossFit:

Skill Work:
10 minutes of practice:
Handstand

WOD:
“Elizabeth”
21-15-9 reps for time of:
(Squat) Clean 135/95
Ring Dips

Compare to 4/12/15.

99 Responses

  1. BAston

    Oly: 135-155-165-165-165-165-165

    My neck is still bothering me, so I decided not to go heavier.

    Assault Bike 1 minute on / 30 seconds off for 5 rounds. Sorry to Joe for backing out of the Sunday wod, need another day to let my old ass heal.

  2. JLee

    OLY: 145-145-155-155-160-160-165

    Tabata Push Press w/ bar: 60 something… lost count because my shoulders were crying

  3. robseda

    OG back squat 5×5 @ 275#
    Oly complex: 145-155-165-175-180(2)-185
    tabata behind the neck push press: 103
    shoulder mobility things

  4. robseda

    OG back squat 5×5 @ 275#
    Oly complex: 145-155-165-175-180(2)-185
    tabata behind the neck push press: 103
    shoulder mobility things

  5. Rekas

    OLY @ OG
    push press|push jerk|split jerk –> 7 rounds @ 95# across

    Scraped my neck a couple times on these – not my fave!

    10 strict pull-ups (w/negatives on 8/10)

  6. Rekas

    OLY @ OG
    push press|push jerk|split jerk –> 7 rounds @ 95# across

    Scraped my neck a couple times on these – not my fave!

    10 strict pull-ups (w/negatives on 8/10)

    1. Rekas

      Thursday WOD

      Handstand practice – holds feelin’ good. Lots of walking backwards tehehehe

      Elizabeth (das me!)
      18:48 rx

      First time doing this and it hurt! Also first time with that many ring dips – one at a time and very slow towards the end. LOVED the cleans – broke them up 7,5,2,7,7;5,5,5,6,3

      #SANDBAGARMS

  7. johanna

    Wendler’s Week 3
    Deadlift 162×5, 183×3, 205×5 (tied 5 rep max)

    Bench 90×5, 103×3, 115×7

    Split Jerks 1-1-1-1-1
    105-115-125-130-135(f)
    haven’t done split jerk singles in a while- these are scary to me, they are easier after cleans, amiright?

  8. johanna

    Wendler’s Week 3
    Deadlift 162×5, 183×3, 205×5 (tied 5 rep max)

    Bench 90×5, 103×3, 115×7

    Split Jerks 1-1-1-1-1
    105-115-125-130-135(f)
    haven’t done split jerk singles in a while- these are scary to me, they are easier after cleans, amiright?

  9. LaurenMargaret

    OLY (Push Press + Push Jerk + Split Jerk): 85-85-85-85-90(not great)-85-85(took 2 attempts on the jerks)

    Tabata behind the neck push press @35: 53

    1. LaurenMargaret

      Thursday:

      Handstand work – got up on the wall for the first time solo!

      Elizabeth: 11:09 @75 w/knee push-ups

  10. LaurenMargaret

    OLY (Push Press + Push Jerk + Split Jerk): 85-85-85-85-90(not great)-85-85(took 2 attempts on the jerks)

    Tabata behind the neck push press @35: 53

  11. Alice

    OG
    Wendler’s Week 3:
    Deadlift: 178×11
    Bench: 93×6

    Oly (BTN push press+push jerk+split jerk)
    95-105-105-105-105
    *superset: 5×5 strict pull-ups

  12. JoJo

    Fhixtreme 6AM Rx
    20 Min EMOM
    Min 1: 14 Calorie (Men)
    Rower 12 Calorie (Women)
    Min 2: 20 KB Russian swings
    32 KG men
    24 KG women
    Min 3: 10 Burpee box jumps (20 in)
    Min 4: 8 dumbbell clusters
    30 Lbs men
    20 Lbs women

    OG
    Press:
    3’s 60-65-70-75-80-85 failed to get (3)
    Front Squat:
    3’s 120-130-140-150-155(3 rep max PR)
    Bench press:
    90×5, 103×3, 115 max reps 5 (redid twice bar kept hitting rig) [email protected],5 does it count as max reps? NOT…

    Accessory work @work
    Strict pulls-ups
    Every 3 min 10 strict
    5-10-8-10-10-10-10 total 63

  13. JoJo

    Fhixtreme 6AM Rx
    20 Min EMOM
    Min 1: 14 Calorie (Men)
    Rower 12 Calorie (Women)
    Min 2: 20 KB Russian swings
    32 KG men
    24 KG women
    Min 3: 10 Burpee box jumps (20 in)
    Min 4: 8 dumbbell clusters
    30 Lbs men
    20 Lbs women

    OG
    Press:
    3’s 60-65-70-75-80-85 failed to get (3)
    Front Squat:
    3’s 120-130-140-150-155(3 rep max PR)
    Bench press:
    90×5, 103×3, 115 max reps 5 (redid twice bar kept hitting rig) [email protected],5 does it count as max reps? NOT…

    Accessory work @work
    Strict pulls-ups
    Every 3 min 10 strict
    5-10-8-10-10-10-10 total 63

  14. Liz

    worked a lot on getting the double unders back with band around shoulders and without. got up to 30.

    5xfull hill sprint with Jason & final push by Derek

    front rack practice

  15. Liz

    worked a lot on getting the double unders back with band around shoulders and without. got up to 30.

    5xfull hill sprint with Jason & final push by Derek

    front rack practice

  16. Matt

    Deadlift 5’s
    295-315-335-355-375(a not very pretty PR)

    10 min HS practice
    – max hold attempt, 75 seconds stumbling around, same as always
    – 8 minutes of pirouette practice, some progress with the wall as spotter

  17. Matt

    Deadlift 5’s
    295-315-335-355-375(a not very pretty PR)

    10 min HS practice
    – max hold attempt, 75 seconds stumbling around, same as always
    – 8 minutes of pirouette practice, some progress with the wall as spotter

  18. Mickey K

    7 a.m.morning OLY
    Push Press + Push Jerk + Split Jerk (behind neck)
    7x(1+1+1)
    155,165,170,175,180,185,190
    Cash out tabata behind neck push press with unloaded bar:
    111
    “Elizabeth”
    7:52 Rx

  19. Mickey K

    7 a.m.morning OLY
    Push Press + Push Jerk + Split Jerk (behind neck)
    7x(1+1+1)
    155,165,170,175,180,185,190
    Cash out tabata behind neck push press with unloaded bar:
    111
    “Elizabeth”
    7:52 Rx

  20. D-Nice

    Morning Oly:
    70-75-80-85-90-95-100(failed the push press)
    I went up in weight if and only if the last one was painless (spoiler alert: they were all painless)

    BTN push press tabata: 61

  21. D-Nice

    Morning Oly:
    70-75-80-85-90-95-100(failed the push press)
    I went up in weight if and only if the last one was painless (spoiler alert: they were all painless)

    BTN push press tabata: 61

  22. robseda

    Cash in: 15 rainy miles on the bike (3 loops sans Harlem hill)
    All natural Central Park mud face mask rx+
    Elizabeth: 8:37 rx

  23. Alice

    Handstands: inconsistent on kick-ups, solid when they worked – starting to feel the balance/adjustment in hands and fingers

    “Elizabeth”
    12:22 rx

  24. Alice

    Handstands: inconsistent on kick-ups, solid when they worked – starting to feel the balance/adjustment in hands and fingers

    “Elizabeth”
    12:22 rx

  25. dtm

    5 Rounds:
    Max Strict HSPU (13/9/9/8/7)
    Max Hollow Hold (1:20/1:02/:43/:43/:33)
    Rest 1 minute

    Upright rows for funzzies

    Lots of hip mobility things because they’re a mess.

  26. dtm

    5 Rounds:
    Max Strict HSPU (13/9/9/8/7)
    Max Hollow Hold (1:20/1:02/:43/:43/:33)
    Rest 1 minute

    Upright rows for funzzies

    Lots of hip mobility things because they’re a mess.

  27. dquat

    5 min A/B – Moderate but conversation pace
    +
    A. 3 sets:
    SA Ring Hang w/ Feet assisted: 30 sec/side w/ Deep breathes
    Reverse Plank Hold w/ Feet in Rings: 10 sec hold + 10 sec @ end range
    Stall Bar Shoulder Flexion: 30 sec stretch + 10 sec contract + 30 sec stretch
    +
    B. EMOM x 9: misread this as 9x. So turned into a 27m EMOM. Evil.
    Min 1 – 30 sec Lateral Duck Walk (15sec left,15 right)
    Min 2 – 30 sec Ostrich Walk
    Min 3 – 30 sec Bottom of OHS Hold w/ Barbell w/ deep breathes
    +
    C. Bretzel Stretch: 45 sec/side x 3 sets
    +
    D. SA OH KB Walking Lunges: 10 steps/side x 3 sets; rest 2 min b/t sets – slightly heavier than last week
    +
    3 sets:
    E1. Wide Grip Hanging L-Tuck Hold: AMSAP (flexing only at hip, not rounding lower back)
    Rest 1 min
    E2. KB Goblet Squat @ 3333: 8 reps – focusing on good stretch in hips & ankles
    Rest 2 min

  28. dquat

    5 min A/B – Moderate but conversation pace
    +
    A. 3 sets:
    SA Ring Hang w/ Feet assisted: 30 sec/side w/ Deep breathes
    Reverse Plank Hold w/ Feet in Rings: 10 sec hold + 10 sec @ end range
    Stall Bar Shoulder Flexion: 30 sec stretch + 10 sec contract + 30 sec stretch
    +
    B. EMOM x 9: misread this as 9x. So turned into a 27m EMOM. Evil.
    Min 1 – 30 sec Lateral Duck Walk (15sec left,15 right)
    Min 2 – 30 sec Ostrich Walk
    Min 3 – 30 sec Bottom of OHS Hold w/ Barbell w/ deep breathes
    +
    C. Bretzel Stretch: 45 sec/side x 3 sets
    +
    D. SA OH KB Walking Lunges: 10 steps/side x 3 sets; rest 2 min b/t sets – slightly heavier than last week
    +
    3 sets:
    E1. Wide Grip Hanging L-Tuck Hold: AMSAP (flexing only at hip, not rounding lower back)
    Rest 1 min
    E2. KB Goblet Squat @ 3333: 8 reps – focusing on good stretch in hips & ankles
    Rest 2 min

  29. JoJo

    Gymnastics work:
    Tabata
    Hallow hold w/PVC pipe
    Superman hold w/PVC pipe
    Tabata OHS (bar) #33

    Elizabeth
    21-15-9 reps:
    Squat Clean @135/95LBS
    8:32 Rx’d

    Accessory work:
    12 min EMOM 5 push press
    RD: 1-6 #65
    RD: 7-12 #75

  30. JoJo

    Gymnastics work:
    Tabata
    Hallow hold w/PVC pipe
    Superman hold w/PVC pipe
    Tabata OHS (bar) #33

    Elizabeth
    21-15-9 reps:
    Squat Clean @135/95LBS
    8:32 Rx’d

    Accessory work:
    12 min EMOM 5 push press
    RD: 1-6 #65
    RD: 7-12 #75

  31. Matt

    10x Max Pull-Ups
    19-12-12-12-12-12-12-10-9-8
    – Compare to April 9th
    13-12-10-9-9-10-10-10-10-10
    Progress!

  32. Matt

    10x Max Pull-Ups
    19-12-12-12-12-12-12-10-9-8
    – Compare to April 9th
    13-12-10-9-9-10-10-10-10-10
    Progress!

  33. JLee

    20:22 @ 115#

    I started this crossfit thing a little over a year ago and got 19:10 @ 80# and some sort of assisted dip
    One year later, much stronger, still no lungs, still hate squat cleans

  34. JLee

    20:22 @ 115#

    I started this crossfit thing a little over a year ago and got 19:10 @ 80# and some sort of assisted dip
    One year later, much stronger, still no lungs, still hate squat cleans

  35. Gracie Lyman

    8:54 @63

    subbed push ups for ring dips

    FINALLY kicked up on the wall! solid end to my metropolis tenure. thanks for an incredible four months everyone!! gonna miss you all so much! looking forward to dropping in soon 🙂

  36. Gracie Lyman

    8:54 @63

    subbed push ups for ring dips

    FINALLY kicked up on the wall! solid end to my metropolis tenure. thanks for an incredible four months everyone!! gonna miss you all so much! looking forward to dropping in soon 🙂

  37. PhoRoger

    17:20 @75
    20 tri machine dips, the rest=push ups
    First week w/Metropolis complete and date with Elizabeth.

  38. PhoRoger

    17:20 @75
    20 tri machine dips, the rest=push ups
    First week w/Metropolis complete and date with Elizabeth.

  39. dquat

    hanging mob
    assbike 5mins moderate nosebreathing pace – 62rpm ~ 67c
    3sets
    single arm ring hang, shoulders even with horizon for 10s + slow rotation 2x each direction
    pronated shawarma 3x (shouldn’t be any discomfort)
    supinated shawarma 3x (same) .. X couldn’t get thru these without compromising control.
    shawarma explanation https://www.youtube.com/watch?v=Ep7h1781wHo
    +
    amsap hang any way – 2:32 (switched btwn alternating and scap pullups)
    +
    modwod
    Heavy PC (185lbs) Weighted Ring Dip (1.5pd) Elizabeth
    13:03

  40. Melissa TruHero

    Wed OG
    5×10 back squats @ 95#
    super set with 5 strict T2B

    then more abs with the ladies + some single arm overhead walking lunges with 12kg kb

    Thurs
    Got a few seconds in free standing handstands

    Wod – did Liz’s version
    21-15-9
    30# medball cleans
    push-ups
    6:02

  41. Melissa TruHero

    Wed OG
    5×10 back squats @ 95#
    super set with 5 strict T2B

    then more abs with the ladies + some single arm overhead walking lunges with 12kg kb

    Thurs
    Got a few seconds in free standing handstands

    Wod – did Liz’s version
    21-15-9
    30# medball cleans
    push-ups
    6:02