A. Power Clean - build to a max in 8min
B. Power Clean - amrap in 8min @90% of A
For total rowing time:
Compare to 6/6/2013
We are continuing this week strong, with more PRs across the board! Yesterday was no exception, with many squat PRs and amazing 2k Row times! If you miss a day this week and wish to make it up, you will have at least two opportunities. Both Saturday and Sunday are going to be make-up days this week.
A. Weighted Pull-up (record bodyweight) - build to a max in 10min - if can do a strict pull-up, then score is bodyweight, if no strict pull-up, then max time hold chin over bar
5 rounds for time:
21 double unders
In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010
Compare to 6/5/2013
A ton of PRs yesterday! Great job, everyone! Way to start the testing week! Let's continue the same way for the whole week!
A. Back Squat - 15min to build to a max
B. Back Squat - amrap @30X0 @85% of A
C. Dumbbell Rear Foot Elevated Split Squats (RFESS) @3010 8RM OR Barbell Behind the Neck Rear Foot Elevated Split Squats (RFESS) @3010 8RM in 10min - weight is the db/kb weight or 1/2 barbell weight
2k row for time
Compare to 6/4/2013
"Olympic Weightlifting Total"
A. 20min to work to Snatch max
B. 20min to work to Clean and Jerk max
Sorensen test - hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)
Side Bridge tests - hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)
Compare to 6/3/2013
The 2013 Subway Series is over and we had a blast! Everyone did amazing! You guys and girls rock!
NY1 VIDEO: Athletes from all over the city are pushing it to the limit for the Subway Series, and on Saturday, more than 100 competitors filled the CrossFit gym in Long Island City for the fourth annual series. See more below (need Time Warner ID to watch): http://queens.ny1.com/content/news/187697/competitors-fill-lic-gym-for-crossfit-subway-series
Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.
There is only one class today - at 10am. We are hosting the last event of the 2013 Subway Series, starting at 12pm, sharp!
We look forward to seeing all the athletes and their support teams at CrossFit Long Island City! Heat and judging assignments are available here. Please note that we are asking you to judge a fellow athlete - make sure you know their heat time as well as your own! You will have at least 45 minutes to warm up for or recover from your own workout before your judging assignment. Warm-up time is now longer thanks to complaints from the old stiff people!
We are planning to wrap up the last heat by 3:30pm. Plan on sticking around after the event for the BBQ party and a surprise challenge! There will be prizes awarded to the male and female challenge winners, courtesy of NYC Affiliate League!
“Cindy in the Boat”
For Time (20 minute cap):
5 rounds of:
- Chest-to-bar (men Rx)
- Chin-over-bar (women Rx)
- Chin-over-bar (men scaled)
- Jumping (women scaled)
10 Hand Release Push-Ups
15 Hang Squat Cleans
- 95# (men Rx)
- 63# (women Rx)
- 75# (men scaled)
- 53# (women scaled)
Scoring and Tie Breaks
Score will be based on (in this order):
- Finish time (lowest time wins.)
- Reps/meters completed will be used for DNF scoring.
Reminder: There will be a 10am regular class tomorrow (Saturday.) There will be no 11am class though, as we will start setting up for the Subway Series event.
AMRAP in 30min, all at easy pace:
1 min row
1 min FLR
1 min Airdyne
1 min bear crawl
1 min jump rope singles
Next week is the test week! Try to make it in as many days as you can and let's see some crazy awesome improvements/PRs!
Every 4 min for 4 rounds:
A. Back Squat @30X0, 6-8 reps
EMOM for 16 min
odd - 6 pistols
even - 3 strict pull-ups
groups of 5:
p1 - 75m row @100% effort
p2, p3, p4, p5 - rest
team cycles through 4 times
We are hosting the last event of the 2013 Subway Series this coming Saturday, starting at 12pm. There will also be a party starting after about 3pm. We are looking for more volunteers to help us make it the event to remember! Please let us know as soon as you can if you are available this weekend.
Every min for 10 min:
A. Hang Power Clean x4 @50% of 1RM
For max reps:
3 min Toes-to-bar
3 min Kettlebell Swings, 24kg/16kg
3 min Double-Unders
Every 4 min for 5 rounds:
A. Front Squat @30X0, 3-5 reps
4 rounds for time:
10 squat cleans, 95#/65#
5 chest-to-bar pull-ups
Congrats to the first wave of impromptu half-marathoners! We got through it! It was a bit nuts, sore butt and all, but worth it! An hour and a half on the erg is one interesting experience. Any more takers? I heard a few more are interested. We can setup another time slot. Send me an email with when you can do it and we'll coordinate with the others interested.