Thursday
Oct302008

WOD 10.30.08

21 Sumo Deadlift High Pulls 95/65
1 Wall Ball 20/14
18 Sumo Deadlift High Pulls 95/65

3 Wall Balls 20/14
15 Sumo Deadlift High Pulls 95/65
6 Wall Balls 20/14
12 Sumo Deadlift High Pulls 95/65

9 Wall Balls 20/14
9 Sumo Deadlift High Pulls 95/65
12 Wall Balls 20/14
6 Sumo Deadlift High Pulls 95/65

15 Wall Balls 20/14
3 Sumo Deadlift High Pulls 95/65

18 Wall Balls 20/14
1 Sumo Deadlift High Pull 95/65

21 Wall Balls 20/14

Post time to comments.

If you did yesterday's accessory work, Wall Ball my be subbed out for Dumbbell Split Cleans.

Accessory work
Foam Roll

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Emily

It's getting COLD in the Lyceum. While we work out some solutions to our temperature problem here are some tips that will help keep you warm for your WODs:

1. Wear a hat. A significant amount of heat can be lost from your head, bring beanie or cap to help retain heat.
2. Wear layers.  Especially for the upper body.  Your bottom most layer should be some sort of synthetic wicking material like DryFit or Thinsulate while a hoodie or fleece should be fine for your outer layer.
3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature.  Don't get caught cooling down.. then freezing up in a wet shirt.  Have something warm and dry to change into after your workout.
4. Donate massive amounts of money for a new roof, new windows and more space heaters.

Good luck to Bjorn in the marathon this weekend! He promised to wave "hello" to the lyceum when he runs by.

Wednesday
Oct292008

WOD 10.29.08

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Accessory work
5 Rounds for time of:
12 Wall Ball Shots 20/14
12 Box Jumps
(10 Minute Cap!)

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(Left to right)
Rob, Jason, Pat, Jacinto, Maggie, Adrian, Margie, Chuck, David, EC, Shane and Jeremy

Don't mess with Julie! (fight starts after 2 minutes)
FAQ'ing Aye! Robbwolf.com

Monday
Oct272008

Weighted Pull-Up

3-3-3-3-3

Post loads to comments.
compare to 9.24.08

Accessory work
Split Jerk practice
Sledgehammer Swings

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Brian takes some time out to play ball in Phoenix

What's going on at the Lyceum this week? It seems that Sunday afternoons a new Parkour group will be training downstairs.  Take a few minutes after your WOD to check out these athletes, you won't be disappointed.
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Click to enlarge

Brooklyn Triathlete Club
The Life of a Jellyfish Slate

Sunday
Oct262008

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

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Accessory work
L-Sit Max Hold, Rest 2 Minutes, x3
500m Technique Row x2
or
8 Minutes Jump Rope Practice

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Lavall displays proper lifting mechanics even at significantly sub maximal loads. Don't get lazy when setting up for kettlebell swings!

Quote of the week:
"As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can't be a world champ, but we can all be better."
- Louie Simmons, The Westside Barbell Book of Methods

Saturday
Oct252008

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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Accessory work

3 Rounds NFT
12 Windmills
20 Hip Extensions

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Amy on box Jumps while Shane and Ian hit pads

You Walk Wrong NY Mag

Thursday
Oct232008

Deadlift

3-3-3-3-3

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Accessory work
Ring Rows 3x8
Lateral Planks 1:15x3each

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Chuck and EC

Foundations Cycle 8 is now officially open for enrollment!
We will be meeting on Thursdays at 8pm and Sundays at 1:30pm on the following dates:
11/6, 11/9, 11/13, 11/16, 11/20, 11/23, 11/30, 12/4

The cost for the cycle is $200 or $180 if you sign up with a friend. This program is a prerequisite for training with us and won't be available until mid December or January if you don't register now.  Current athletes who refer a friend can enjoy a 15% discount on their next 4 week package.

Wednesday
Oct222008

WOD 10.22.08

Ten rounds for time of:
12 Burpees
12 Pull-ups

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Accessory work
Jump Rope Practice 10 Minutes
FOAM ROLL

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Pat Sherwood

The Case Against CrossFit Charles Poliquin