Wed, Jan 4th and Thurs, Jan 5th

3
Jan

Wed, Jan 4th and Thurs, Jan 5th

Heads Up! We’re kicking off open gym on Saturday with a goal-setting sesh at 1:30pm. Be there or be average.
Also the 7am and 10am classes are cancelled on Friday, our apologies for the inconvenience.

Wednesday Oly

Good Morning
3 x 10

Power clean + Push jerk
5 x (1+1)

Use the same weight for all 5 sets of clean and jerk.

Thursday CrossFit

Strength
Thruster
5-3-1-1-1

The sets of 5 and 3 are not warm-up sets. They should be AHAP.

Conditioning
As many rounds as possible in 12 minutes:
5 thrusters, 155/105
10 strict pull-ups
20 box jump overs

Perform all of today’s thrusters from the rack.

Post all results to Comments.

137 Responses

    1. BAston

      Thruster:
      5 @ 145#
      3 @ 155#
      1 @ 170#
      1 @ 175#
      1 @ 180(f)

      WOD:
      3 + 3 @ 135# (got a stinger in my wrist on the last thruster with about 35 seconds left, I stopped there). Box jumps overs were incredibly gassing this morning. Time for a rest day.

    1. BAston

      Thruster:
      5 @ 145#
      3 @ 155#
      1 @ 170#
      1 @ 175#
      1 @ 180(f)

      WOD:
      3 + 3 @ 135# (got a stinger in my wrist on the last thruster with about 35 seconds left, I stopped there). Box jumps overs were incredibly gassing this morning. Time for a rest day.

  1. BAston

    Back Squat 5×3 @ 220# (same as Monday night)

    3 rounds NFT:
    15 squat jumps with bar
    1 minute ass bike
    15 GHD’s

    Legs are now toast.

  2. BAston

    Back Squat 5×3 @ 220# (same as Monday night)

    3 rounds NFT:
    15 squat jumps with bar
    1 minute ass bike
    15 GHD’s

    Legs are now toast.

  3. AllisonR

    Monday’s workout: BS 5×3 @ 90lb
    WOD: 12:02 sec, 16kg KB & pushups on knees instead of handstand pushups

  4. AllisonR

    Monday’s workout: BS 5×3 @ 90lb
    WOD: 12:02 sec, 16kg KB & pushups on knees instead of handstand pushups

  5. Matt

    1 minute ass bike test – 34 cals, PR

    21-15-9 reps/seconds:
    ghd sit-up
    abmat sit-up
    l-sit
    plank
    – 6:30 or so

    thruster 53111
    -165-185-195-205-215(fail)

    12 min amrap
    – 5 rounds as rx’d

  6. Matt

    1 minute ass bike test – 34 cals, PR

    21-15-9 reps/seconds:
    ghd sit-up
    abmat sit-up
    l-sit
    plank
    – 6:30 or so

    thruster 53111
    -165-185-195-205-215(fail)

    12 min amrap
    – 5 rounds as rx’d

  7. Melanie

    Bad Mornings: 53-63-63 these scare me

    PC+PJ @ 103 – felt heavy, but wrist good!

    Assault Bike
    5 rounds
    1minon/30secoff

  8. Melanie

    Bad Mornings: 53-63-63 these scare me

    PC+PJ @ 103 – felt heavy, but wrist good!

    Assault Bike
    5 rounds
    1minon/30secoff

  9. 10x max reps strict:
    Pullups – 20/13/12/13/12/10/11/9/7/6 – 113
    Dips – 21/16/12/12/12/11/10/8/7/6 – 115

    Shovel the driveway, rx

  10. 10x max reps strict:
    Pullups – 20/13/12/13/12/10/11/9/7/6 – 113
    Dips – 21/16/12/12/12/11/10/8/7/6 – 115

    Shovel the driveway, rx

  11. Alice

    Oly:
    Good mornings:
    55# across — wide stance (toes forward)

    PC+PJ:
    110# across

    Open Gym:
    a. Back Squat 5×3
    — 140# across
    *superset with strict pull-ups
    — 4-5-5-5-5-5-5 (first two sets completed during squat warmup sets)

    b. 1 minute assault bike test
    — 19 cal

    c. 21-15-9 reps/secs
    ghd sit-ups
    abmat sit-ups
    L-sits
    plank
    — 6:44

  12. Alice

    Oly:
    Good mornings:
    55# across — wide stance (toes forward)

    PC+PJ:
    110# across

    Open Gym:
    a. Back Squat 5×3
    — 140# across
    *superset with strict pull-ups
    — 4-5-5-5-5-5-5 (first two sets completed during squat warmup sets)

    b. 1 minute assault bike test
    — 19 cal

    c. 21-15-9 reps/secs
    ghd sit-ups
    abmat sit-ups
    L-sits
    plank
    — 6:44

  13. dtm

    5 Rounds:
    8 Hang clusters w/ 24kg dbs
    Max L-sit (25/21/17+/13/13)

    FHIX at home:
    10 down to 1 Burpees
    1 up to 10 High pulls w/ 35# dbs

    8:01

  14. dtm

    5 Rounds:
    8 Hang clusters w/ 24kg dbs
    Max L-sit (25/21/17+/13/13)

    FHIX at home:
    10 down to 1 Burpees
    1 up to 10 High pulls w/ 35# dbs

    8:01

  15. JoJo

    6am fhixtreme @ Fhitting room
    Partner workout:
    100 cal assault bike (split work each 15 cals)
    80 KB Russian swings 32/24kgs split work
    10’s each to start then 20 each
    60 box jumps 24/20 split work (10 each)
    20 KB clean & press 20/14kgs split work (10 each)
    100 cal row (split work each 15 cals)

    Yes, I’ll be at OLY class tonight 🙂

  16. D-Nice

    5 sets of 30 air squats
    Rest time between sets was variable, I went when I felt like it because I do what I want

    3 rounds not for time:
    10 GHD sit ups (to parallel)
    20 good mornings with no weight

    5 rounds not for time:
    10 right arm KB bicep curl and strict press @ 15#
    20 box step ups (box height came up to my knee)

  17. D-Nice

    5 sets of 30 air squats
    Rest time between sets was variable, I went when I felt like it because I do what I want

    3 rounds not for time:
    10 GHD sit ups (to parallel)
    20 good mornings with no weight

    5 rounds not for time:
    10 right arm KB bicep curl and strict press @ 15#
    20 box step ups (box height came up to my knee)

  18. ERIC S.

    Oly 1 power clean & push jerk
    185, 205, 215, 225, 235, 240, 245, 250
    5 min emom 1 pc & pj @ 235

    Metcon
    150 calories on assault bike
    10:12
    Trying for under 10min

  19. ERIC S.

    Oly 1 power clean & push jerk
    185, 205, 215, 225, 235, 240, 245, 250
    5 min emom 1 pc & pj @ 235

    Metcon
    150 calories on assault bike
    10:12
    Trying for under 10min

  20. Roberts

    Oly complex – worked up to 120
    PRed both

    1 min in the assault bike – never again

    5 x 2 sets of strict pull ups

  21. Roberts

    Oly complex – worked up to 120
    PRed both

    1 min in the assault bike – never again

    5 x 2 sets of strict pull ups

  22. Liz

    worked up to front squat: 143 (surprisingly hard after warming up on assault bike)

    metcon courtesy of Crossfit Linchpit 1/4/17: 2RFT
    15cal bike
    20 FS 80#
    20 Shoulder to overhead 80# (started out push pressing, ended up doubles split jerks)
    18:34rx

  23. Liz

    worked up to front squat: 143 (surprisingly hard after warming up on assault bike)

    metcon courtesy of Crossfit Linchpit 1/4/17: 2RFT
    15cal bike
    20 FS 80#
    20 Shoulder to overhead 80# (started out push pressing, ended up doubles split jerks)
    18:34rx

  24. Melissa TruHero

    Wednesday accessory work
    Warmup with rowing fish game
    – 3×3 Turkish getups 16kg (each side)
    – 3×6 step-ups with two 16kg kb
    – 3×10 walking lunges with two 16kg kb
    – 3×10 reverse hypers
    – then some bis and tris a la Jon Boorstein
    – finally “half Annie” NFT, but 4:55 rx

  25. Melissa TruHero

    Wednesday accessory work
    Warmup with rowing fish game
    – 3×3 Turkish getups 16kg (each side)
    – 3×6 step-ups with two 16kg kb
    – 3×10 walking lunges with two 16kg kb
    – 3×10 reverse hypers
    – then some bis and tris a la Jon Boorstein
    – finally “half Annie” NFT, but 4:55 rx

  26. PlayGurlPattyG

    OLY Good Morning @63

    Power Clean + Jerk 1st 3 @ 103 last 2 @ 113

    Still tons of work on getting fast and under, but its feeling better.

  27. PlayGurlPattyG

    OLY Good Morning @63

    Power Clean + Jerk 1st 3 @ 103 last 2 @ 113

    Still tons of work on getting fast and under, but its feeling better.

  28. AllisonR

    Thruster: 55-60-65-75
    Metcon: 3 or maybe 4 rounds @55lb. Still lousy at counting things before sunrise

  29. AllisonR

    Thruster: 55-60-65-75
    Metcon: 3 or maybe 4 rounds @55lb. Still lousy at counting things before sunrise

  30. cdavila

    Thruster 225 (single); it was uuuggglllyyy but it got up there
    Then (bc ERoc is a jerk), 100 cal Assault Bike aka Death 7:02

  31. cdavila

    Thruster 225 (single); it was uuuggglllyyy but it got up there
    Then (bc ERoc is a jerk), 100 cal Assault Bike aka Death 7:02

  32. dquat

    10min assbike – 110cals – felt easy breezy.
    10mins mobility
    1min assbike – 40cals – didn’t feel easy but want to mess around w strategery some more.
    10mins mobility
    10mins assbike – didn’t look at cals but felt same as first

    supposed to be easy aerobic rest day but saw Matt retested 1min so had to give it a go… now today will be my rest day.

  33. dquat

    10min assbike – 110cals – felt easy breezy.
    10mins mobility
    1min assbike – 40cals – didn’t feel easy but want to mess around w strategery some more.
    10mins mobility
    10mins assbike – didn’t look at cals but felt same as first

    supposed to be easy aerobic rest day but saw Matt retested 1min so had to give it a go… now today will be my rest day.

  34. Melissa TruHero

    Thursday lunchtime workout

    Body Sculpt class @ Solace – I guess it doesn’t matter what kind of workout I do, I’m going to sweat more than anyone either way!

    Heading to a NJ wedding weekend tomorrow so I won’t be there for the goal-setting sesh, but I’ll be sure to set mine and add when I get back!

  35. Melissa TruHero

    Thursday lunchtime workout

    Body Sculpt class @ Solace – I guess it doesn’t matter what kind of workout I do, I’m going to sweat more than anyone either way!

    Heading to a NJ wedding weekend tomorrow so I won’t be there for the goal-setting sesh, but I’ll be sure to set mine and add when I get back!

  36. Need a jump start into your 2017 weight/training goals? Uncertain you have the mental fortitude to commit? Why not try the Whole Life Challenge’s winter challenge?

    8 weeks to work on your weaknesses. 8 weeks to commit to a healthier you. 8 weeks to dial in and refocus at the beginning of the year.

    Tonight is the last night to register for the reduced rate with the Whole Life Challenge.
    Check it out: http://www.wholelifechallenge.com

    Are you in? Game starts Jan 21st.

  37. Need a jump start into your 2017 weight/training goals? Uncertain you have the mental fortitude to commit? Why not try the Whole Life Challenge’s winter challenge?

    8 weeks to work on your weaknesses. 8 weeks to commit to a healthier you. 8 weeks to dial in and refocus at the beginning of the year.

    Tonight is the last night to register for the reduced rate with the Whole Life Challenge.
    Check it out: http://www.wholelifechallenge.com

    Are you in? Game starts Jan 21st.

  38. Wednesday:

    (tuesday’s mecon)
    9:00 @ 90# PS

    OLY
    Worked up to 135 PC + PJ
    140 PC, no PJ

    Gym was cold, or it was all that assault bike happening behind me.

  39. Wednesday:

    (tuesday’s mecon)
    9:00 @ 90# PS

    OLY
    Worked up to 135 PC + PJ
    140 PC, no PJ

    Gym was cold, or it was all that assault bike happening behind me.

  40. JoJo

    thrusters: warm-up 65-75-85-90
    95(5)-100(3)-105(1)-110(1)-115 (1)-122(Failed) looked at leader board SAW Johanna at #120 I should of tied her, got greedy.

    metcon: tried Rx only one thruster and weight was NO JOKE. Thanks eroc for changing my weights 🙂
    4+15 #95
    Thrusters unbroken
    strict pull-ups 10 first round then, 5 at a time till end.

  41. JoJo

    thrusters: warm-up 65-75-85-90
    95(5)-100(3)-105(1)-110(1)-115 (1)-122(Failed) looked at leader board SAW Johanna at #120 I should of tied her, got greedy.

    metcon: tried Rx only one thruster and weight was NO JOKE. Thanks eroc for changing my weights 🙂
    4+15 #95
    Thrusters unbroken
    strict pull-ups 10 first round then, 5 at a time till end.

  42. cloudon

    Thrusters 5s 95-115- start 135(5) 155(3) 185-205-215(f)
    205 felt fine surprised I wasn’t close on 215

    WOD – 3+15 Rx unbroken except last round of thrusters and true box jump overs – no touching top of box.

  43. cloudon

    Thrusters 5s 95-115- start 135(5) 155(3) 185-205-215(f)
    205 felt fine surprised I wasn’t close on 215

    WOD – 3+15 Rx unbroken except last round of thrusters and true box jump overs – no touching top of box.

  44. J Cash

    Push press. Worked up to 215#, failed 225#.

    Metcon: did push jerks at 155# instead of thrusters and 20″ box jumps.

    3+15.
    Shoulders are toast

  45. J Cash

    Push press. Worked up to 215#, failed 225#.

    Metcon: did push jerks at 155# instead of thrusters and 20″ box jumps.

    3+15.
    Shoulders are toast

  46. Roberts

    Thrusters – worked up to 113
    Definitely had one more shot in me

    Metcon 2+17 @88#
    2 strict pull-ups/8 ring rows

  47. Roberts

    Thrusters – worked up to 113
    Definitely had one more shot in me

    Metcon 2+17 @88#
    2 strict pull-ups/8 ring rows

  48. dtm

    AM:
    4+ mile run NFT.
    Running in sub freezing temps is good for the soul.

    PM:
    A. Tabata mash-up (16 rounds)
    Hollow Holds
    Bent over fly rows with 25# dbs

    B. 5×10 RDL with 24kg dbs
    Keep my hamstrings in your thoughts and prayers tonight.

    C. Curls for the girls…girl, just one.

  49. dtm

    AM:
    4+ mile run NFT.
    Running in sub freezing temps is good for the soul.

    PM:
    A. Tabata mash-up (16 rounds)
    Hollow Holds
    Bent over fly rows with 25# dbs

    B. 5×10 RDL with 24kg dbs
    Keep my hamstrings in your thoughts and prayers tonight.

    C. Curls for the girls…girl, just one.

  50. David Perlow

    Thruster: 95(5 reps), 115(2 reps), 125(fail), 115(1 rep), 120(1 rep), 125(fail)

    Metcon: 3 rounds at 85. Used rings after 1st set for pullups

  51. AM: skinned both knees slipping off steps on to a Harlem sidewalk and crashed into a cart of boxes. Got up, SAFE! And somehow there were no witnesses.

    PM: Push Press 105(5) – 115(3) – 125(1) – 130(1) – 135(1) – 140(f) – 140(f)
    The second attempt at 140 was very close. Thanks to Eric for some cues.

    Metcon: 2+30 @105PP
    Bit it with 5 box jump overs left, called it a quits with 30′ to go. (see AM)

  52. AM: skinned both knees slipping off steps on to a Harlem sidewalk and crashed into a cart of boxes. Got up, SAFE! And somehow there were no witnesses.

    PM: Push Press 105(5) – 115(3) – 125(1) – 130(1) – 135(1) – 140(f) – 140(f)
    The second attempt at 140 was very close. Thanks to Eric for some cues.

    Metcon: 2+30 @105PP
    Bit it with 5 box jump overs left, called it a quits with 30′ to go. (see AM)

  53. Kim

    Thrusters:
    93(5) – 103(3) – 113(1) – 123(f) – 123(1) – 128(f)
    Once the bar gets heavy, my form falls apart

    Metcon: 2 + 18
    93# Thruster
    Pulls ups with blue & green band
    16″ Box Jumps

    After a year break, I’m easing back into the death traps that are our boxes.

    1. Matt

      In the fitness world, rectangular wooden boxes are considered especially dangerous. In the world’s scariest gyms, the brave athletes who ascend these vicious obstacles are members of an elite training protocol known as CrossFit. These are their stories. ???????????? ????

  54. Kim

    Thrusters:
    93(5) – 103(3) – 113(1) – 123(f) – 123(1) – 128(f)
    Once the bar gets heavy, my form falls apart

    Metcon: 2 + 18
    93# Thruster
    Pulls ups with blue & green band
    16″ Box Jumps

    After a year break, I’m easing back into the death traps that are our boxes.

    1. Matt

      In the fitness world, rectangular wooden boxes are considered especially dangerous. In the world’s scariest gyms, the brave athletes who ascend these vicious obstacles are members of an elite training protocol known as CrossFit. These are their stories. ???????????? ????