Category Archives: WOD

Workout Of The Day

THURSDAY 9.18.2014


Main – WOD

View Public Whiteboard

Warm-up

Hollow Rock

8 Rounds 20/10

Warm-up

Arched Rocks

www.vimeo.com/92411078
8 Rounds 20/10

Warm-up

Barbell Gymnastics Snatch Warm Up (No Measure)

20 PVC Pass Throughs

10 PVC OHS

Duck Walks with PVC overhead

Tiggers with PVC overhead

Sideways Tiggers with PVC overhead down and back

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around

Barbell Gymnastics

Snatch

10 Minutes to build up to 80% of 1RM. No misses.

Barbell Gymnastics

Clean and Jerk

10 Minutes to build up to 80% of 1RM. No misses.

Conditioning

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

NYC Barbell Club

As you guys know, we are recognized as the NYC Barbell Club, as well as CrossFit Hell’s Kitchen.

Being a USAW recognized weightlifting club legitimizes our status as weightlifters in the USA. As a recognized club, members of NYC Barbell Club and the USAW can, and do compete in local and regional weightlifting events, allowing them to qualify for National Events.

If you aren’t already aware of it, one athlete has qualified for and will compete in the University Nationals this September 26-28th in Albuquerque New Mexico.

I want to congratulate Svetlana Vileshina on her qualifying for the 2014 University Nationals!

I am considering adding in a few weightlifting only days to the schedule. People interested would need to be a USAW member (info here) as well as have proficiency in both Clean and Jerk and Snatch. Other requirements would be weightlifting shoes (I recommend Nike Romaleos or Addidas). I will be doing try outs for those who are not sure if they are proficiency is adequate.

The purpose of this is to build the NYC Barbell Club member base, increase peoples strength and weightlifting numbers and develop athletes who are interested in competing, although competing is NOT a requirement.

I know there is a huge interest in this and will consider anyone who wants to join. Please email me crossfithellskitchen@gmail.com if you want to be a member.

Schedule will be posted in the next week or two.

 

WEDNESDAY 9.17.2014

Main – WOD

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Warm-up

Standing Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-4-2-copy-e1397676453225.jpg
4 X 0:30

Warm-up

Thoracic Spine Barbell Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/05/photo-4-copy-2.jpg
4 X 0:30

POWER

Back Squat

PowerSquat: 6×2@80%

POWER

Bench Press

Bench: 6×6@80%

Conditioning

4: 500m Row (Time)

Max Effort 500m Row
rest 2 minutes between rounds

TUESDAY 9.16.2014


Main – WOD

View Public Whiteboard

Warm-up

Hollow Body Holds

8 rounds 20/10

Warm-up

Arch Hold on Stomach

http://ow.ly/zlZ58
8 rounds 20/10

Warm-up

Arched Hollow Roll

http://vimeo.com/92460544
50′ of rolling fun!

Barbell Gymnastics

KLOKOV Snatch Complex

Hip Bang High Pull from Hang
Hang Muscle Snatch
Klokov Press
Overhead Squat Down
Snatch Grip Sots Press
Overhead Squat Up

http://www.youtube.com/watch?v=u6_0rbC6LG4
Use this as a warm up. Start with the empty bar and add weight each round (if you can) for a total of 5 rounds

Barbell Gymnastics

3 Position Clean and Jerk

10 minutes to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk

Conditioning

Metcon (Time)

4 rounds for time of:

Run 400m
15 Ring Dips
10 TTB

MONDAY 9.15.2014

As I am sure many of you will ask how my Antigua trip was, I figured it will be easier to write a quick synopsis about it here as to not have to tell the same story repeatedly.

How was Antigua you ask?

I am sure Antigua is nice and had we not missed the flight and were told we would not be able to fly out for 2 days and would be charged $1000.00 to change the flight, we would have a real answer to how it actually is.

Instead, we rented a car, drove from Miami to Tampa and visited Kristina’s grandparents. They were more than delighted to see her/us.

Things happen. One cannot changed what happened, but only the outlook on it.

I changed the outlook. And the outcome. We came back to Miami for the weekend, stayed at the best hotel there,  Fountaine Bleau, where we were upgraded to suite larger than any apartment I have ever lived in. Awesome views. Full kitchen, washer and dryer, king sized bed, 2 balconies overlooking the ocean, 2 bathrooms and a jacuzzi tub. The trip was great.

Main – WOD

View Public Whiteboard

Warm-up

Deep Couch Stretch

http://ow.ly/zkNU8
4 X 0:20 each leg

Warm-up

Seated Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-3-copy-e1397676541362.jpg
2 X 1:00

Warm-up

Box Shoulder Stretch

4 X 0:30

POWER

Back Squat

Squat: 6×6@80%

POWER

Bench Press

Bench: 6×2@80%

Conditioning

Bring Sally Up, Bring Sally Down (Push Up) (AMRAP – Reps)

Tempo Push Ups to the “Bring Sally Up” Song ["Flower" by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

Conditioning

Metcon (AMRAP – Reps)

5 Minute AMRAP of:

9 Box Jumps
7 Pull Ups
5 Burpees