E3/4 Sets Across
Experiment with a slightly higher load today than your previous successful 5x3.  If you're having trouble power snatching the weight, try squat snatching it. Consistency this week, next week you'll go for a true max.

Assistance Work
Strict Pull-Ups 3x10 
add or reduce weight to make 10 reps a max rep range

Coach Laurel Does mainsite
WOD 100319

Check out Jessy H as the lead actress in this mock "Academy Award Winning Movie Trailer"

Also, check out Whitney H as one of the supermarket dancers in the real trailer for "Leading Ladies"

Feeling Sore?.. Tight?  Don't forget about our Active Recovery Class every Tuesday at 8pm.  Coach Fox will take you through one hour of stretching, myofacial release and movement therapy.  Good for what ails ya!
Fed Up With Lunch: The School Lunch Project


WOD 3.21.10

As many rounds as possible in 20 minutes of:
Run 400 meters
20 Wall Ball Shots, 20/14

Post time and Rx to comments.

Assistance Work
Foam Roll!

Carlos G Front Squats

Good luck to Steph P and Mike W Running the NY Half Marathon today!


Front Squat

(E3/4) L1 5x3 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.13.10

For Time:
42 Double Unders
21 Box Jumps, 24"
30 Double Unders
15 Box Jumps, 24"
18 Double Unders
9 Box Jumps 24"

Post time and Rx to comments.
If you don't have Doube Unders, you're going to practice for 12 minutes instead of substituting

Swings at Sunset

World Kettlebell LongCycle Championship at Reebok NYC!
Anyone interested in going? Friend of the program, Lorna K will be competing!


Rest Day

Congratulations to Cheyne P for her awesome job at the Hawaii Sectionals
Here she is doing the "Nasty Girls" WOD as Rx'd

Good luck to Steph P and Mike W on the NY Half Marathon this Sunday!

Good luck to O-Lifter Yoon S competing in the Larry Mintz Open this Saturday!

Remember there is NO 10am class this Saturday.  Classes at 8am, 9am, 11am and 12pm are on as usual.

Unlikely Tool for Species Preservation: Warfare NY Times
'How I held my breath for 17 minutes" David Blane on TED


Push Jerk

(E2/4)L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 3.11.10

1800m Pace Row
Choose one of the following split times to start at and drop :10 off of it every 300m.
There is no stroke rating cap but try to keep it sub 30
A. 2:35  B. 2:40 C. 2:45  D 2:50

Post experience to comments.

David Demo's how to catch a Push Jerk on your shoulders when doing multiple reps
1. Begin by lowering the bar a couple inches under control while bending your knees
2. As the bar's downward velocity begins to increase, you jump to meet the it in the air a couple inches above standing height.
3. Once you make contact with the bar, receive it by bending your knees and hips so that it doesn't crash down onto your shoulders.
It's easier to practice this with a moderate weight.

Primal Quest Raffle Winners!
Joe W won a bottle of wine and rabbit corkscrew donated by Brian S
Regan F won a $40 gift certificate to Oakridge kitchen
Steph W won 2 free Nutrition Consultations



They started spraying the ceilings and I've deemed it unfit to CrossFit in the space. We're going to switch up plans for an outdoor WOD.  You'll still be able to drop your stuff off upstairs and use the bathrooms but we will NOT be in the main floor today. According to the workers, they'll be done and out of the space this evening.  The current plan is to do the Push Jerk and Pace row tomorrow instead.

Team Workout
Run 800m
200 Kettlebell Swings
100 Burpees
Run 800m

You and your partner complete the Run and then partition the KB/Burpee work however you'd like. Once all the reps have been completed you both run the second 800m.

Chip and Margie
Chip Conrad and Coach Margie

A few folks emailed me saying they couldn't make the weekend tryouts for the affiliate team.  We will hold additional tryouts the week after.  Stay tuned for some dates and times.

How will you enjoy the nice weather this week?


Rest Day

Yoon S Snatches

Ceiling Spraying updates
So it turns out the ceiling job is bigger than the Airsealis folks estimated.  They're going to be spraying Tuesday through Thursday this week and next.  Classes will continue to go on as scheduled.  This week the front half of the gym will get finished and next week the back end will be sprayed.  Since the back end is where we keep most of our equipment, we'll probably be running the WODs outside next T/W/R.

Push Jerks will rotate between Wednesdays and Thursdays.  Last week we Jerked on Thursday and this week we'll Jerk tomorrow.

Tonight's Schedule
5pm Snatch/Open Gym
6pm Snatch/Open Gym
7pm Open Gym
8pm Active Recovery with Coach Fox