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SATURDAY 7.15.2017

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Warm-up
400m Run
warm up pace
MOBILITY
Scorpion Stretch
8 each side
MOBILITY
Inch Worm
50′ of inch worm with push up and pike hold
WEIGHTLIFTING
Clean Regression Complex
3 Power Cleans+3 Clean High Pulls+ 3 Clean pulls

Warm up and build to “heavy” for today.

Then EMOM for 7 rounds, do the complex.

Metcon
With a partner complete the following:

AMRAP in 20:

50 Single Unders
40 Goblet Squats 32/24
30 KB swings 32/24
20 Partner Wall Ball 20/14
10 Burpees

Partition reps any way you’d like but….

Partner A does single unders, Partner B does single unders, Partner A does Goble Squats, Partner B does Goblet Squats….

 

CURIOUS GEORGE GOES TO THE MOON AND ANTHONY GOES TO THE ER

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On Wednesday, as many of you know, I took a trip to the ER. While this isn’t the first trip I’ve taken there (I should have a rewards card from NYU) it will hopefully be the last.

Since many people have shown concern for my well being and curious as to why, I thought I’d share the story.

On Tuesday I slightly strained my right calf muscle. Based on testing I pretty much determined it was the soleus muscle, one of 2 muscles which make up the calf.

That night however I noticed my lower leg slightly swollen. Since I spend 18 hours a day on my feet, having swollen feet or ankles isn’t uncommon, however this time, it was only on the right side.

Wednesday morning it was still swollen. I knew it could be one of three things.

  1. Strained calf muscle and too many hours on my feet.

2. Compartment syndrome

3. DVT

I asked one of the members, who happens to be a Dr to look at it. He confirmed it wasn’t compartment syndrome. The likelihood of a DVT was minimal due to the fact I haven’t traveled recently, am not a smoker, nor am I sedentary, but he told me I should get it looked at anyhow.

I called my primary care physician and made an appt.

An hour late I get a call from the nurse. She was extremely concerned that I have a DVT and pleads with me to go to the ER immediately. I explain to her the signs and symptoms and how I just wanted an office visit to get an ultrasound and 100% rule it out. I tell her that I am zero risk etc….

She talks to the Dr who must have been more worried about malpractice and didn’t take into account I am a zero risk for DVT and also agrees I should go to the ER.

She then tells me not to walk there, don’t take the subway as walking down the stairs could dislodge the nonexistent potential DVT. Again I tell her that I already did the WOD in the morning,and if it was there or going to dislodge I would be dead already.

Still she pleads with me to go.

I hang up with her and mull it over.

In the end, begrudgingly I go.

And I was right.

No DVT.

Calf strain. Too many hours in my feet. Resulting in lower leg swelling.

That’s my story….

 

FRIDAY 7.14.2017

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STRONG
Shoulder Press
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s

Take 90% of your max and calculate your percentages from there.
STRENGTH
Barbell Front Raise
4 X 12

Do not swing or lean back to complete the reps
Take bar from thighs to overhead
STRENGTH
Tricep Extensions with a band
4 X 12 AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 X 0:25/0:10
CONNECTIVITY
Arch Hold on Stomach

4 X 0:25/0:10
CONNECTIVITY
Plank Hold
0:60 hold
METCON
Alternating Snatch/Box Jump EMOM
16 Minute Alternating EMOM

5 Hang Power Snatches 115/85

10 Box Jumps 24/20″

 

THURSDAY 7.13.2017

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STRONG
Deadlift
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s

Take 90% of your max and calculate your percentages from there.
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon
10 Rounds:

10 Deadlift @ 35% of 1RM
10 Ring Dips

 

WEDNESDAY 7.12.2017

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STRONG
Warm-up
Clean High Pulls
With empty bar only

10 High Pulls

Watch bar path. Keep close to body.
Warm-up
Clean Pull Stops
1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

Empty bar only

5 clean pulls with stops
Weightlifting
Power clean + hi hang vertical clean + push jerk
Take 10 warm up to 80% of 1RM

Then EMOM for 7
METCON-BURN
CONNECTIVITY
Plank to Push Up to Wall Walk
3 rounds of 0:30/0:15
CONNECTIVITY
Straight Body Floor Levers
http://vimeo.com/93035781

8 Floor levers.

Lower Slowly
Metcon
8 Minute AMRAP

30 Wall Balls
20 Push Ups
10 Pull Ups
Rest 2:00 then-
4 Minute AMRAP

15 Wall Balls
10 Pull Ups
5 Pull Ups

 

TUESDAY 7.11.2017

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STRONG
Strength
Bench Press
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s

Take 90% of your max and calculate your percentages from there.
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
MOBILITY
Box Shoulder Stretch
3 rounds of 0:30/0:15
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up

Empty bar only

5 reps of the complex

Metcon
Heavy Tempo “Randy”
75 Power Snatch @ 95/65#

Every 0:10 on the 0:10

Focus on technique.

Good reset on each rep.

 

 

WEIGHTLIFTING MEET RESULTS + MONDAY 7.10.2017

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This weekend 12 athletes from CFHK competed. 11 of them representing the New York City Barbell Club. 1 athlete also competed in a powerlifting meet.

New York City Barbell Club placed 3rd overall in team.

Micha Meredith-Qualified for American Open Series-3rd overall in the 63kg class. 

Sam Bowers- Qualified for American Open Series-3rd overall in the 48kg class

OVERALL means even among the “Elite Lifters”

Rebecca Chavez-Qualified for American Open Series

3rd in the 69kg class in her session.


Eric Rivera-Qualified for American Open Series

3rd in the 69kg class in his session.

Erica Weiss- Qualified for American Open Series

John Moody-Qualified for American Open Series

Danny Wong-Qualified for American Open Series


I will be going with these athletes to Michigan September 8,9,10 for this competition.

All of the other lifters did great as well.

David Volle

Kevin Scott

Richard Scoza

Brian Sanderson

AT A SEPARATE EVENT-

Noah Jackson came in 1st Place and got GOLD in his first Powerlifting meet


I am more than proud of each and every one of these lifters. The weeks of hard work and sacrifice put in was worth the effort, as the rewards were more than satisfying.

STRONG
STRENGTH
Back Squat
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s
Take 90% of your max and calculate your percentages from there.
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 Rounds of 0:20/0:10
CONNECTIVITY
Arch Hold on Stomach

4 rounds of 0:20/0:10
METCON
Alternating EMOM for 18 Minutes:

5 Power Cleans 155/105
10 Ring Dips
15 Pull Ups

 

SUNDAY 7.9.2017

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Warm-up
400m Run
warm up pace
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Metcon
10 Rounds of:

10 Burpees
15 Wall Balls
250m R0w

Rowers are “Hunger Games” style

 

SATURDAY 7.8.2017

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Warm-up
Tabata Double Unders
8 Rounds of 20/10
MOBILITY
Inch Worm
50′ of inch worm
MOBILITY
Scorpion Stretch
8 each side
MOBILITY
Reverse Scorpion
8 each side
STRENGTH
Bench Press
AMRAP Bench Press

3 Rounds of 0:60/0:60

50% of 1RM

Partner up

1 partner does ALL 3 rounds of 0:60/0:60

THEN

2nd partner does ALL 3 rounds of 0:60/0:60
Metcon
Partner WOD

500m row (250m each)
400m run (run together)
30 Wall Balls (each do 30)
20 Power Cleans 135/95 (each do 10)
10 Power Snatch 135/95 (each do 5)
20 Power Cleans 135/95 (each do 10)
30 Wall Balls (each do 30)
400m run (together)
500m row (250 each)

1 person works at a time, except for run which is together

 

THURSDAY 7.6.2017

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STRONG
Warm-up
Skin The Cat
While there may be more than one way to do this…..here is what I’d like you to do.

http://gymnasticswod.com/content/skin-cat

5-8 reps- slow and controlled
STRENGTH
Shoulder Press
Build to a 1RM Strict Shoulder Press

Then do 5 X 5 @ 80%
STRENGTH
Overhead Tricep Extension
With a KB over head

4 X 10 reps AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
4 rounds 0:30/0:15
CONNECTIVITY
Hollow hold on hands and feet
4 rounds 0:30/0:15
Metcon
100 Over the Bar Bar Burpees

EMOM (beginning @ 1:00) – 2 Power Clean & Push Jerks 135/95