Thu 17 Jan 2013
Bundle Up.. It’s Chilly Outside!
Posted by AllisonNYC under Skills and Drills
[35] Comments
WOD:
Run 400m
Row 4 Minutes Max Calories
Run 200m
Row 3 Minutes Max Calories
Run 400m
Row 2 Minute Max Calories
Run 200m
Row 1 Minute Max Calories
Score is Total Calories & Time
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ANNOUNCEMENTS/REMINDERS
**SATURDAY- Frostbite Competition at CF LIC
Our very own Alicia will be competing on Saturday. If any of you are interested in going, let me know! If you can’t make it, be sure to wish her luck
**MONDAY – NUTRITION CHALLENGE BEGINS
If you haven’t brought in your buy in or are missing things, please contact Jen (jgoldick73@gmail.com) or myself.
SAVE THE DATES
SATURDAY – FEBRUARY 2 Hail to the Queen Competition
Cheer on 12 of our ladies at this fierce competition. Details coming out in the February newsletter
SUNDAY – FEBRUARY 3 – Double Under Clinic
Still haven’t figured it out yet? Eric Salvador and I will be hosting another clinic. Sign up information will be in the February newsletter and the class will be capped.
FRIDAY – FEBRUARY 8 – Nutrition Challenge Potluck
Who said healthy had to be boring? Join us for an informal potluck. Bring your favorite healthy dish! Details coming soon. RSVP here (password – paleo) http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**SATURDAY – February 16 – Team Throwdown & Brunch
Event not to be missed! Yes it’s President’s day weekend, but why why not play hard with us before heading away for the long weekend. Check out what team you’re on below. If you need a team email me.
Brunch will be at SoJourn – RSVP below
http://new.evite.com/l/MNWN6JRWI5
To see who else is on your team, click here:
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdEphQnhIRVE3NW55ZzdHYnhfSGh2THc
159 c / 18:53
Happy Fry-day family.
132c/18:24 rx’d
This was a really tough workout to do rx’d, but Big V talked me into it.
182c / 19:45
4 mins: 72 cals
3 mins: 50 cals
2 mins: 35 cals
1 min: 25 cals
162 calories, 19:15 time Rx’d.
My game plan for this morning was to go Rx’d. I psyched myself up on the ride in. I gave the warm up everything I had. And at 3-2-1 go, I just maintained my focus. Rx’d baby. Rx’d baby.
133 calories; 20:40 time
19:03
Rx’d the shit out of that
Just Curious! How do you Not RX this workout?!
The WODfather has tackled this subject about whether to rx or not.
19:32
118/cal
20:34
141 calories
212: 85, 62, 40, 25 now unsure if Rx’d?
123/ 18:00
Crushed the run and sucked on the rows
182 calories scaled.
I know we are not supposed to obsess with RX but I really wanted to RX today bad. I was having some trouble raising my left foot off the ground and putting it back down (AKA running) during the warmup. But, due to Lauren’s excellent coaching, I figured it out.
I was feeling confident until we started warming up for rowing. I threw the damper on four (RX) and I immediately knew that RX was not happening today. When none of my 6 AM buddies were watching, clandestinely slid the damper down to three. Sometimes you live to fight another day.
Sad that I can still not run!
Front Squats with 2 Chains 185#
5×5
chains really make front squats tough, much more difficult to keep elbows up! good work
Rest day!
PJ, this comment thread on LBEB was made for you:
http://www.liftbigeatbig.com/2013/01/training-music.html#comment-form
“I find the aggression from metal empowering. I am going in there to pull and push weights, not to cuddle them.”
Damper has nada to do with RX.
Everyone is different when it comes to damper settings. You should experiment with the damper to find which setting works best for you, taking into consideration the type of workout you’re doing and result you’re looking for.
I’m thinking you guys are kidding, but you never really can be sure with you 6amers!
Arrived early. Can anyone let me in? Doah!!
179 cal / 16:27
They are kidding – I promise
Snatched a bunch. Practiced Hspus. Figured out what to wear to a knighting.
Sunday – endurance wod in Central Park. Meet at 930 – watch the blog for deets.
Hi hotel wod 1:
20 hspus
30 OHS (not sure of weight)
40 t2b
50 DUs
60 weighted Sit-ups
70 walking Lunges
11:49
110 calories, 20:15.
Rowing has never been my thing but thanks to Eroc for great coaching– my rowing is definitely improved now.
KP-Cardi-NO!
8 min ladder 3-6-9-….
Power Clean 135 lbs
KBS 1.5 pood
90 reps
I think 178 calories / 17.40ish
Shane is a boss with those #’s: I thought this was my day to top the leaderboard.
Cal 206 time 17:27.
Yeah yeah im tall.. Blahhhhhhhhh
136 / 19:15
Time: 17:43 / Calories: 178
Rounds:
73 Cals
48 Cals
34 Cals
23 Cals
Cool metcon, pretty smoked after this.
124/20:45
me=butt kicked.
130/17:13
Thanks, Eroc & EJ for taking good care of us and writing our times and resetting the rowers!
105/21:00
I did not want to go in when I saw this last night but always happy once I get here.
114 / 17:30
Snatch
10×1 #97.5
GHD Situps 4×15
GH Raises 2×5, 2×6
-TnG snatch practice #65
157 cals / 17:55. Definitely need to pull harder on the rows.
125 calories 19:12 was surprised to find myself taking breaks in the rowing. It was good to focus on calories versus split too. Might try that out in the future.
17:34 / 160 cals on treadmill (9.0 / 1.0)