Empire State CrossFit

Dec. 7

I will post the heats later on today. Just want to say a couple of things- this comp. is being built up to max and people are feeling a lot of pressure and that was not my intention. We had a good comp. last year and a holiday party and that was my intention this year but to my delight the gym has grown and there are a lot of good athletes   I want everyone to have fun and feed off the positive energy. Next year I am going to switch it to either a team comp. or something that more people can enjoy and causes less stress but as far as this years comp. is concerned I am looking to serve the same purpose as last year, that is get people ready for the open and  experience dealing with being judged and yes no repped. There are standards for a reason, to keep all the movements safe and keep it fair. That being said all the judges are doing this for free, so yelling at the judges wont be tolerated! Also at the end of the day nobody is really gonna care how many double unders you got but they will care if you throw your rope and hit their child in the ear. So lets just make sure everybody keeps it fun and has a great time. I know everyone is excited and I think it is gonna be a good one.

Wod #2 & 3

7 min amrap

thrusters 95/65

begin each min with 5 pullups.

5 Responses

  1. arleva16 says:

    Team competition sounds exciting too!!!

  2. erikaungargames says:

    After a lot of thought I have decided to enter the men’s final heat and compete against Rambo, Hercules, Rav, Gable, and Lucky. It just seems right.
    Can’t wait to get no repped and have a fit. 🙂

  3. kwoolf1 says:

    Have FUN everyone! So sorry I am going to miss it! It was a great time last year.

  4. paulyd42 says:

    1) Every 45 seconds for 7:30 (22 total reps):

    2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

    Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. – complete at 240#

    2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% rest 90+ seconds. – 250#x5, 265#x3, 280#x3, 295#x3, 295#x3.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.


    Every even minute for 10 minutes:

    3 Clean & Jerks (full squat) @ 80% decided to scale it down today to 205#

    Every odd minute for 10 minutes:

    15 Burpees – 30-35 seconds each round.

    Midline stuff a little later.

    good luck to everyone competing tommorow!

  5. socks32 says:

    I’m going to eat waffles for breakfast and do keg stands between WOD’s. It will be a fun day!