WOD 6.2.19
A1) 4 x 10ea:
Staggered Stance Kettlebell/Dumbbell Deadlift
A2) 4 x 160′ ea:
1-Arm Overhead Carry (4 trips per arm)
Post work to comments.
Week 2 of 2
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4-5 Rounds Not for Time:
8ea Lateral Box Step-Ups
1:00 Forearm Plank Hold
8ea 1-Arm Half Kneeling Dumbbell/Kettlebell Press
8 Erg Pike-Ups
Full step down on the Lateral Step-Ups. Stay with bodyweight and go for height and a controlled negative.
Post work to comments.
Want hands-on coaching with a world-class Olympic lifter? Read on!
Next Level Weightlifting Club at CFSBK
Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Days & Times
Mondays: 7-9pm
Wednesdays: 7-9pm
Fridays: 6-8pm
While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
More Info
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
New Training Cycle Starts Tomorrow
Today is the last day of a 2-week “floater” cycle. A new 6-week programming cycle kicks off tomorrow. Check back here to find out what you can expect in our CrossFit group classes into the middle of July!
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The First In-Hospital CrossFit Affiliate The Morning Chalk Up
The White Noise of Heavy Starting Strength
Friday:
A)@sustained pace
50 DU
rest 10 sec
20 WB – 14#
rest 10 sec
10 C2B
rest 10 sec
50 DU
rest 1:1
x 4 rounds
2:37/2:40/2:39/2:33
i came in on a FRIDAY NIGHT to complete this. im so freakin proud of myself. it actually ended up being a fun little night to myself. Doubles were surprisingly the hardest thing for me. Can feel my lung capacity has declined a bit post comp szn. but its okay i know its a part of the process. i think its just the first time in awhile ive been like. damn im out of breath! anyway this went great.
B)20 min @sustained pace
10 devils press – 20#/h
rest 20 sec
10 DB step ups – 20″
rest 20 sec
10 cal erg bike
6+ 8 devils press. Approximately 3:10 per round. didnt keep complete track of splits but knew i was pretty close given my first round and where i landed. this 20# DB feels super light now, gotta get used to those 35ers eventually now that the WZA intermediate division will be on the same playing field as the elites! I dont expect to make it this year individual, but getting top 150 would be a solid accomplishment (only top 90 make it) My SI/leg problem isnt ready to handle heavier weight on one leg just yet which is annoying. but im really stoked about how i felt after this. I think im making some big progress though. hips/low back are feeling really different and looser these days in a good way. its a long process.
Saturday:
A)@sustained pace
6 FS – 75#
rest 10 sec
6 TTB
rest 10 sec
6 FS – 75#
rest 10 sec
6 hspu
rest 10 sec
6 FS – 75#
rest 10 sec
4 MU
rest 1:1
x 5 rounds
2:28/2:17/2:13/2:14/2:14
so pumped up on my breath control during this one. super stoic and focused on this piece today. it helped for sure. all unbroken, slow concentrated squats and then STRICT unbroken HSPUs 🙂 🙂 🙂 gotta build those bad boys up
B)Row
5k – 80-85% Aer
22:14 (21:49 previous 5K PR), wasnt racing though. stuck to 80-85% towards the end. Average pace 2:13.5 and i think i stayed true to that pretty much throughout. Felt good. it was hard but sustainable. only complaint was my bum bones got sore AF!