Wed, July 12th and Thurs, July 13th
Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! Next Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.
Wednesday Oly
High Hang Power Snatch
5-5-3-3-1-1-1
Snatch Grip Deadlift
2-2-2-2
Thursday CrossFit
Skill Work
On the minute for 10 minutes:
Even: 15-20 Abmat Sit-Ups
Odd: 4-6 Strict Ring Dips
Conditioning
3 rounds:
400m Run
21 Burpees
Post time to Comments.
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Wed, July 12th and Thurs, July 13th
Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! Next Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.
Wednesday Oly
High Hang Power Snatch
5-5-3-3-1-1-1
Snatch Grip Deadlift
2-2-2-2
Thursday CrossFit
Skill Work
On the minute for 10 minutes:
Even: 15-20 Abmat Sit-Ups
Odd: 4-6 Strict Ring Dips
Conditioning
3 rounds:
400m Run
21 Burpees
Post time to Comments.
56 Responses
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COMPOST Tent at 96th and Lex wednesdays 7:15-10:30, SE corner by park. http://www.growNYC.org/Compost
Bring your scraps frozen. Veg matter, coffee grounds, eggs, nut shells, dried flowers, house plants and potting soil.
I will bring a card to the gym.
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On Thursdays emom
Its not for score. I want to emphasize the importance of quality > quantity here.For the conditioning tomorrow
In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.
On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.
Some of our very fast runners will finish this in under 9min.
Good luck -
To “hang” lift is to begin any Olympic Weightlifting movement from any height on the body other than the floor. There are three main hang positions: high hang (between waist and mid-quadriceps), mid hang (immediately above knees), and the low hang (immediately below knees).
Oly
High hang power snatches
95(5) 115(5) 135(3) 145(3)
155(1) 165(1) 175(1) 180(1) PR -
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Wednesday – Monday’s Squat Waves
[email protected]
250-260-270-28020-15-10-5
Row Cal
Box Jump
Hang Power [email protected]
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frontline conditioning day
amrap of:
2 min max 2″ deficit push ups – 36
1 min rest
2 min max of v ups – 45
2 min max 2″ deficit push ups – 30
1 min rest
2 min max of v ups – 50
5 min rest
1 mile run – 6:36 *92 degrees with 70% humidity felt AWFULcash out:
tabata hollow hold + side planks
5×5 glute ham raisetried to do ring dips but was fried from yesterday
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High Hang Power Snatch 5533111
95-105-115-115-125-125-125
— This was really tough for me today, weak grip and low power after last night
Snatch Dead Doubles
235-245-255-265
10 am OLY, Thursday’s 10 EMOM
Evens 20 ghds
Odds 10 slow foot supported straight bar dips
Squat Waves Again!
3s 230
1s 250-260-270-280
FS 165
Run and Burp
8:54 rx
High Hang Power Snatch
65(5) – 75(5) – 85(3) – 90(3-failed) – 95 – 100 – 105(failed)
Snatch Deadlift Doubles
150 across
HHPC
75(5)-80(5)-85(3)-90(3)-95(1)-100(1)-100(1)
Snatch Grip DL’s
130
High Hang Power Snatch 5533111
85-95-105-115-125(ugly)-125-125(F)
Snatch Grip DLs x 2
195-205-215-225
Romanian DL:
5×5 @ 185#
Press:
10 @ 95#
2×7 @ 105#
2×5 @ 115#
2×7 @ 95#
(mixed in 4 sets of 12 GHD’s with 10# plate)
20 strict ring ding dips
high hang power snatch
55(5)-60(5)-65(3)-65(3)-70(1)-75(1)-80(1)
snatch grip dls
105-115-125-135
COMPOST Tent at 96th and Lex wednesdays 7:15-10:30, SE corner by park. http://www.growNYC.org/Compost
Bring your scraps frozen. Veg matter, coffee grounds, eggs, nut shells, dried flowers, house plants and potting soil.
I will bring a card to the gym.
Oly Things:
Squat snatch and hang squat snatches between 95-125.
The road to beating Matt and ELove’s Nancy times starts here.
Thursday Skill Work:
GHDs: 12/12/10/10/10
Strict ring dips w/ 20# chain: 12/10/10/10/10
On Thursdays emom
Its not for score. I want to emphasize the importance of quality > quantity here.
For the conditioning tomorrow
In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.
On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.
On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.
Some of our very fast runners will finish this in under 9min.
Good luck
To “hang” lift is to begin any Olympic Weightlifting movement from any height on the body other than the floor. There are three main hang positions: high hang (between waist and mid-quadriceps), mid hang (immediately above knees), and the low hang (immediately below knees).
Oly
High hang power snatches
95(5) 115(5) 135(3) 145(3)
155(1) 165(1) 175(1) 180(1) PR
HHPS:
(5) @55
(3) @60
(1) @65
Snatch Grip DLs:
90-95-105-110
Fhixtreme 6am
22 Burpees
500 meter row
22 Burpees
Teams of 3
4 RDs of
21-15-9
Cal row
Box jump overs
Double kettle bell rack squats 24/16KG
OG
Snatch work: speed/ technique empty bar
Low hang snatch with blocks
20 min EMOM 3 low hang snatch.
45/65lbs
evening og: shoulder mobility, as prescribed.
Yesterday:
70 reps
1+1
1+8
Almost identical to Brian. I’ll Echo his sentiments: wallballs were rough
Beached
27-21-15-19
Row for calories
Kb swings @16kg
OHS @ 55#
17:23 rx
Hard
Yesterdays AMRAP
Round 1: 70
Round 2 : 1
Round 3: 1+ 12
Rx
Squat Waves
3 reps @ 160
1 rep @ 170-175-180-190 These felt really good. Can’t wait to do this one again
Front squats 15 @ 115
Run and Burp
11:53
OLY high hang power snatch 5-5-3-3-1-1-1
65-70-75-75-75-80-85-90 Form was awful
20-15-10-5:
Calorie row
box jump (20)
hang power clean (65)
9:29 rx
OLY high hang power snatch 5-5-3-3-1-1-1
65-70-75-80-85-90-95(f)
Beached
27-21-15-19
Row for calories
Kb swings @24kg
OHS @ 75#
13:18
I now understand “baby giraffe legs”
????
Frontline:
100 du for time: 0:55
100 goblet squat with 35#db: 3:54
3×3 press, pp, pj
53-58-60; 60-65-70; 70-75-75
Kept it light to not eff the shoulder
10×3 strict ring dips with a 5 second bottom of dip hold at end
CP biking Distance: 12.45mi, time: 44:20, pace: 3:34min/mi, speed: 16.85mi/h.
High Hang Power Snatch 5533111
75-95-105-115-125-125-125
Snatch Dead Doubles
145-165-185-195
Bench & Strict Pull Ups
10-8-6-4-2
1K Row
2-4-6-8-10
22:05 @ 125
monday squats
115, 120
115, 125
115, 130
115, 135
80# front squats
10:39min
On the minute for 10 minutes:
Even: 15-20 Abmat Sit-Ups
Odd: 4-6 Strict Ring Dips
Conditioning
3 rounds:
400m Run
21 Burpees
Total time: 11:08
Wednesday: “Barbara”
5 rounds , 3 min rest
20 pull ups
30 push ups
40 sit ups
50 squats
Specific time: (1rst: 7:42, 2nd: 10:42-18:13, 3rd: 21:13-28:21, 4th: 31:21-39:09, 5th: 42:09-50:09)
Total time: 50:09 🙂
Today:
Alternating emom:
6 dips, focusing on external rotation at the top In later rounds
20 abmat sit-ups
Conditioning:
10:55. it was hot at 6am, don’t want to know what this evening will be like
Only one way to find out. Do it again.
Thursday
EMOM
Abmat situps: 20 x 5
Strict ring dips: 6-6-4-4-3
Conditioning:
11:23 Goal was mainly to not walk. Check.
Emom:
15 ab mat sit ups
4 scaled ring dips, starting with a jump from the floor
Conditioning: 12:29
Wednesday – Monday’s Squat Waves
[email protected]
250-260-270-280
20-15-10-5
Row Cal
Box Jump
Hang Power [email protected]
7:43
Thursday WOD
emom:
ghds – 25, 25, 20, 20, 20
strict ring dips – 5, 5, 4, 5, 4
conditioning: 9:04 rx
40min assbike variable effort
56-68rpm
share your assbike secrets plz
Thursday WOD
emom
15 sit-ups
4 ring dips
conditioning 10:31 rx
10 min EMOM
20 sit ups
4 ring dips
Conditioning: 12:22
10 Minute EMOM:
8 strict pull-ups
8 T2B
Metcon:
8:52 at the track
Ring dips using thin red bag
Reg sit ups
3 rounds 15:08
Metcon: 11:15
Thursday workout
Running/burpees 8:38
I couldn’t catch Wes, he even stopped to tie his shoe.
Steamy hot housewives session
6×20 on EMOM last 3 sets did 15 GHDs instead.
11:10 on wod.
EMOM: 20/6
WOD: 11:35
EMOM
20 sit-ups
10 ring rows in the hollow
WoD
12:40
Oops see below. Crossfit autocorrect…
EMOM
20 sit-ups
10 ring dips in the hollow
WoD
12:40
20 sit-ups
6-7 ring dips
10:03 wod
frontline conditioning day
amrap of:
2 min max 2″ deficit push ups – 36
1 min rest
2 min max of v ups – 45
2 min max 2″ deficit push ups – 30
1 min rest
2 min max of v ups – 50
5 min rest
1 mile run – 6:36 *92 degrees with 70% humidity felt AWFUL
cash out:
tabata hollow hold + side planks
5×5 glute ham raise
tried to do ring dips but was fried from yesterday
20 sit-ups
2-3 dips
3 rounds
400m run
12 pull-ups
13:26
Wod: 14:28
????
7pm Solo
10 min AMRAP
8 Bench 135
10 Alternating Pistols
8+11rx
Dumbbell Snatch Practice 2-2-3-2-4
8pm – 4 rounds of today’s EMOM w/15 GHDs
Metcon: 9:14
Curls and Pushups
missed the gym, went to the track
3 rds
400 m run, 21 burps
13:59
10 min emom
15 situps
7 dips on bench
3 Rds
400 m run, 21 burpees
13:50
10 min emom
15 situps
4 ring dips using assisted via band