Thursday, February 26, 2015


 Hey look, beards are in.

CrossFit Games Open WOD
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

1-rep-max clean and jerk
6-minute time cap

Bench 3x5 if time allows

Wednesday, February 25, 2015


Watch this space for snow day cancelations.

CrossFit Open is gearing up to announce the first WOD in a live event tonight at 6 pm! 

20 rep Back squat

Four Rounds of 40 seconds work/ 20 off- max reps
1) Row for Calories
2) Single Arm DB/KB Push Press (50/30) alternate
4) Burpees

5) 60 Second Rest

Tuesday, February 24, 2015

Olympic-caliber athlete with the shoulders set down and back - vs a dude pushing the bar tall or shrugging.  In the first the shoulders are open, the arms are externally rotated ... the second works for limited hip and ankle mobility but you can clearly see who is more comfortable under that bar.  More info here.

By the way, we will continue with the squat sequence this week and next but that will be the last week of the linear progression for this quarter!

Skill work 3 rounds not for time:
12 V-Ups, 40-50 DU (1/2 failed attempts), 45 second handstand hold

Overhead Squat 3s
(sub front squat if needed)

12 minute AMRAP
6 DL (75% of bodyweight)
12 Hand release pushups
6 Broad jumps (aim for 6 feet)

Monday, February 23, 2015


You may not have noticed, but you probably rowed 4 to 5 thousand meters on Monday! 

 Stay back on your heels today in the thruster and keep that bar in close, then punch it up.

Press 3 sets of 5

AMRAP 1 minute, 2 minute, 3 minutes, 4 minutes, 5 minute-1 minute Rest between sets
5 Thrusters (#95-115/ #65-85)

5 chest to bar pull ups

Sunday, February 22, 2015


Nice squats on Thursday, everybody.  Athletes squatting twice a week have really been reaping the benefits.  Some started light and working on form and technique, but with dedicated practice and effort have seen big changes.

BTW, the quarter is almost up.  The CrossFit Open is upon us.  These two things converge to provide us with a variety of testing opportunities.  Expect more benchmarks and 1 rm maxes during the five weeks of the Open (it ends March 30th.)  The first Open workout is this Friday - we will conduct these somewhat like a regular class but WOD first with some lifting afterwards as time allows.

Back Squat 3x5

Technique work etc

Thursday, February 19, 2015



Come to the potluck tonight at 7:30, after class!

Practice power jump and organized posture for DU’s/power jumps

Bench 3 sets x 5 reps

“El Balboa Grace”
12 minute AMRAP
3 Power clean +OH (#135/#85)
6 Push ups
9 Box Jumps

As a cash out complete 50 Evil wheels, not for time.

Wednesday, February 18, 2015


We will be doing the CrossFit Open WODs on Fridays as our WOD starting next week!  CFHQ is actually going to release scaled versions of the WOD which will be very nice for most of us.  If you have signed up you can get a coach to judge your test on Friday, or you can arrange for one on Sunday or -?-  Talk to your coach.

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.
A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible. 
You can see all Open workouts here.

Shuttle run warm-ups

Squat 20 reps, add weight from last week.

Box jumps
KBS Russian, AHAP
supine ring rows

fewer reps today but harder

MOB - ten minutes working your issues

Tuesday, February 17, 2015


Check out those super efficient burpees! 

snatch-specific warm-up 
Split snatch or snatch 3s 

For time, both:
5 rounds
12 Front Rack lunges in place (same weight as PP)
12 push press (#95/#65)
Then complete 75 American kettlebell swings

Monday, February 16, 2015


The fastest way to do box jumps - levitate!

Shuttle run/game warm-ups - coach's choice

3 sets of 5 at work weight 
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)
Pull-ups weighted or strict 3 sets x 5ish.

AMRAP 10 minutes
20 Russian Twists (10 each side/ #45/#25+)
10 slam ball overhead to ground (50/30) alternated with 10 kipping chin ups
20 Double Unders (10 failed attempts for those working on the skill)
Bear crawl

5-10 minutes LaCrosse ball in the hips/glute

Sunday, February 15, 2015


Practice your rope climb today!  Long pants!

Back squat
Work up to 3 sets of 5

Five Rounds for time:
4 Dumbbell/KB Snatch R Arm (50/30)
6 Pull-ups
8 Burpee Box Jumps
6 Pull-ups
4 Dumbbell/KB Snatch L Arm (50/30)

Thursday, February 12, 2015


Athletes participating in the 20-rep squat program are making tremendous progress!  We will only be doing this until we test -- so get in here and let that squat become an old friend.  The only thing that makes you more comfortable with squats, is well, squats.

Practice power jump and organized posture for DU’s/power jumps

Bench 3 sets x 5 reps

Tabata   8 intervals of 20 sec/10 sec
Russian twists 45/35 (Reps)
Handstand push-ups (Reps)
Box Jump, 20" box or lower - jump off the ground like fire (Reps)
Over the shoulder slam ball or stone (Reps)

Row (Calories)

Wednesday, February 11, 2015


You didn't think you could do it, but you did!

Shuttle run warm-ups

Squat 20 reps, add weight from last week.
This should be challenging.  Breathe in between reps as needed.  These squats may take all of your energy - that is OK - the WOD should be a bit of low-stakes muscular fatigue instead of the usual balls-to-the-wall cardio met-con!

3 rounds - no score
1 minute flip the tire, perhaps with a partner*
1 minute ring dips
1 minute chest to bar pull-ups
1 minute to do 3-5 skin the cats

*sub if needed

MOB - ten minutes working your issues

Tuesday, February 10, 2015


 Well, maybe not...

Alex Parzych showing one of the lowest split snatches in the NY Metropolitan area. Photo courtesy of Bill Stone.
THIS is a classic split snatch back when all athletes competed with this version of the snatch.  
"Alex Parzych showing one of the lowest split snatches in the NY Metropolitan area. Photo courtesy of Bill Stone."

snatch-specific warm-up 
Split snatch 3s 
Make sure all athletes try the split snatch.  Advanced athletes may finish with a regular snatch.

row 5 minutes unstrapped - skill work and warm-up 
rest and set workout

row 2000 m

rest about 6 minutes

50 sit-ups
50 super-mans
partition as needed


Monday, February 9, 2015


Kareem is getting some energy into that clean!

Practice your rope climb and other skills today.

3 sets of 5 at work weight 
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)
Pull-ups weighted or strict 3 sets x 5ish.

Practice SDHP, 5s

Lunges with plate overhead
Toes to bar

Sunday, February 8, 2015


Rowing Posture - read!

Flip the tire, with or without partner, Sprint

Back squat
Work up to 3 sets of 5 

6 kipping chest to bar pull-ups and 6 dips
 (or 6 bar muscle-ups)
6 push-ups

6 power cleans 135/85

Thursday, February 5, 2015


Look carefully, this is either a Dementor sucking out Carly's last life essence or her head steaming after that Viking Bear WOD.

That demo video of a three-stroke erg test.
How to get max power on the rower.

Bench 3x5

“Kalsu” compare to Wed Jan 15 2014, June 21 2013

Every minute on the minute do 5 burpees then fill the remaining time with 135/95 pound thrusters. Goal is to hit 100 total thrusters.  Score total time.

20 minute cut-off, so please scale intelligently.  Scale by adjusting number of burpees to 2 or 3 burpees per round.   Could also sub squat thrusts AKA plank-burpees.  Also thruster goal can be 50, 75, or 100.

Wednesday, February 4, 2015


Back Squat 20
don't be afraid!

Viking Dumbbell Bear Variation!
12 minute OTM 
1st min row
2nd minute:1 round classic DB bear
                    5 DB deadlift (45/30)
                    5 DB hang power clean
                    5 DB thruster*
No score today, go all out on your squat.
The Rx’d weight is very challenging, most should use much less.  Beginners do push press instead of thruster.


Tuesday, February 3, 2015


The rowing club getting ready to rock.  Come on in and try it, your CrossFit WOD's rowing will get better.  It's self-paced to a certain extent, you can row as hard as you want to! 

Snatch balance heavy singles

Hang Clean
Box Jump

1:00 Pillar Hold in between each round

Monday, February 2, 2015


This package is a perfect 3 block serving of carbs!  Quick and simple, put some herbs or spices on it.

3 sets of 5 reps press + max reps push press at same weight
3 sets of 5 reps+ strict pull-ups weighed or banded 

ROW 2K for time

Rest 6 minutes

Three rounds for time:
30 Double Unders
20 Wall Ball Shots
10 Deadlift (Bodyweight to 75% BW)


Sunday, February 1, 2015


Our athletes have been telling me that the set of 20 back squats is getting easier even though they are adding weight every week!  They are building up muscles of mental endurance, building the ability to get another rep despite fatigue, building up the faith that they can survive another set of 20 reps, and they are losing the fear.  They will also reap the tangible benefits in strength and WOD performance.  AND -- making me very proud of them (of you)!

Back squat
Work up to 3 sets of 5

5 Rounds to be completed with a partner
Partner A: Rows 250m
Partner B: Completes 12 DB/KB Snatch and 6 Chest-to-bar Pull Ups
*Athlete A does not start portion B until Athlete B is finished then they switch roles until both athletes complete 5 rounds of each.