13.5 is out and there are no burpee-wallballs in it, unfortunately! Aaron is on the roll though! He got his first muscle-up two weeks ago and yesterday - burpee-wallball! (see video below)  Reminder: we are doing 13.5 on Sunday this week, followed by a BBQ party! Bring whatever you want to see on the grill. Burpee-wallball training will commence after we empty the coolers! There are no classes this Saturday. We are hosting 2013 New York Open Kettlebell Sport Championships.

A: Snatch Grip Push Press 5-5-5

B: for time:
50 Deadlifts, 225/135#
50 GHD Sit-ups
50 Overhead Walking Lunge Steps, 45/25#
break up the movements anyhow and use any order you want

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Tonight at 8pm is the last 13.5 Open workout announcement! If you want to do it tonight, see you at 8pm!

Begin with: 3 pull-up ladders. Stop 2 reps short of failure.

WOD: Double Under Nancy
5 rounds for time of:
50 Double Unders
15 Overhead Squats, 95/65 lbs

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Jacinto, 73 years young, killing 13.4!

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Reminder: tomorrow at 8pm is the announcement of the last Open workout 13.5. If you want to do it tomorrow night, come over and get it done! We are also going to do it all together on Sunday, starting at 10am, and will finish it with the BBQ party! Bring whatever you want to see on the grill. We will supply the grill and the beer!

A: Hang Squat Snatch, 3 reps OTM for 8 minutes

B: AMRAP in 9 min of:
3 Muscle-ups
6 Handstand Push-ups
9 Kettlebell Swings, 24/16kg

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Sasha is showing us how the proper Duck Walk is done

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WOD: Dozen Donuts for time

Watch Spencer Hendel below smash this one in 5:45!

...for those who forgot it's April 1st, the actual workout today is:
Begin with: 3 pull-up ladders. Stop 2 reps short of failure.
WOD: Back Squat, find your 1 Rep Max
Finish with: GH Raises 3 sets of 6-8 reps, rest about 90 sec between sets
...however, we WILL have a dozen donuts waiting the one who wants to attempt to beat Spencer's time... of course after pullups, squats and ghd raises

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Absolutely awesome work with 13.4, everyone! And for those who haven't been able to do it yet, today is your last chance. Come over and get it done!

A: Snatch, technique work

B: Row or AirDyne for 10 min for total calories

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Reminder: There is no 11am class today. We are hosting the 2013 NYC Open Series. Please come earlier for the 10am class to warm up and get ready to do the workout. We are going to be open as early as 8am. Stay over for 11am to cheer your friends and fellow CrossFitters from neighboring affiliates participating in the 2013 NYC Open Series!

WOD: CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

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Chris. Is this a Pull-up or Toes-to-bar?

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Today is the Recovery/Movement Prep Day for 13.4
If you cannot do 13.4 on Saturday, do it today. Otherwise, we will work on Clean & Jerk and Toes-to-Bar technique, do some movement prep and mobility work, and hit some rowing towards the end. Here is one great summary post with tips for 13.4: Coaching Roundtable: CrossFit Open 13.4 Tips and Advice. Also, check the following article. It summarizes my personal pet-peeve very well. Value your integrity. Hold yourself to the standard. In training as well as in a competition. - Beyond the Movement: The Pursuit of Virtuosity

Practice: Clean & Jerk and Toes-to-Bar

Mobilization (links are to some great mobilization ideas from mobilitywod): forearms, t-spine, hamstrings, lats, triceps, pecs, dynamic hip & shoulder mobility work of your choice.

Finish with: Row or AirDyne @ moderate pace for 10-15 min

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Begin with: 3 pull-up ladders. Stop 3 reps short of failure.

WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Record Tabata score for each exercise and total for final score. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

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Kristen v. "Isabel"

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Schedule: Tonight we are running on our normal schedule, so 8:30pm regular class is on. However, we ARE going to watch the 13.4 announcement at 8pm, discuss the strategies and those itching to do it (or try out a strategy) are welcome to do so after the announcement.

Ladders: For those who have not done pull-up or dip/push-up ladders in the last few days, here is the breakdown. We are going to do these for quite some time, almost every day, so read on. You may find some references to these ladders in the works of Pavel Tsatsouline, describing them as part of the method used by the Soviet Special Forces to meet the Spetsnaz requirement of 18 strict pull-ups wearing a 10-kilo vest. I actually do remember doing the ladders quite often and with great success back in the old days, behind the iron curtain.

Here is how these ladders work, if you haven't done them yet. We are going to do these in groups of 2-5 people. Go at a slower pace in a group of 2-3 people. Each group lines up and starts doing pull-ups (or dips/push-ups), one person at a time. Start with one pull-up each, then 2, then 3, and so on. If a person reaches his "max-2", he is resting for the remainder of current round, while the rest of the group keeps going up. Once only one person is left in the group, that person goes for his/her "max-2" and the group starts back from 1 rep for the second round. We'll shoot for 3 rounds every session. The key is to stop 2 reps short of failure in each round. This is your personal "max-2" and you have to feel what that is. For instance, if the group is on a set of 5 reps and it's your turn, you have to ask yourself a question: can I do 7 reps now? If the answer is yes, go for 5 reps. If the answer is no - stop. Being honest with your answer and knowing your ability is key to success.

Begin with: 3 dip/push-up ladders. Stop 2 reps short of failure.

WOD: 5 rounds for total reps:
in 4 minutes:
500m row or 400m Run
Kettlebell Snatch, 24/16kg, one switch of hands only

Score is the total number of snatches performed.

Paul, conquering the rope!

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Begin with: 3 pull-up ladders. Stop 2 reps short of failure.

WOD: Back Squat 1-10-1-20-1-30

Use the heaviest weight you can for each set.
Rest as needed between sets.

Finish with: 3 rounds of:
GH Raise, 6-8 reps
L-Sit, 30 sec or L-sit pull-ups, 3-5 reps

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“Regardless of what the problem is, the answer is to squat.” - Greg Glassman

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