Mon 17 Sep 2012
Event Announcement – Support Steve’s Club on Saturday!
Posted by AllisonNYC under Skills and Drills, WOD
[48] Comments
Miguel prepping for some Back Squats.
__________
WOD:
5 Rounds for Time of:
5 Cleans 123/175
7 Strict Handstand Push-Ups
10 Pull-Ups
10 Toes to Bar
___
Scaled Workout Options:
5 Rounds for Time:
5 Hang Cleans / Hang Power Cleans / Front Squats
7 Negative HSPUs, 7 Kick-Ups w/ Hold, 7 Pike HSPU on Box
10 Jumping Pull-Ups, Negatives or Ring Rows
10 Hanging Leg Raises
__________
Support Steve’s Club at CrossFit Virtuosity this Saturday, September 22
Steve’s Club’s mission is to provide a national network of programs through which at-risk or under served youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.
The event starts at 10am and it will be a Partner WOD, so bring a friend!
Check out the link HERE, or email EJ for more information (ej@crossfitmetropolis.com)
48 Responses to “ Event Announcement – Support Steve’s Club on Saturday! ”
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In2Crossfit Clapham
Buy In: Tabata Skips (I said wtf is a skip when the trainer Sarah wrote this on the board)
4 rounds – Singles
4 rounds – Dubs
WOD: 20 minute AMRAP
2 Wall Climbs
8 taters (24KG)
16 wall balls (9KG)
10 – burpee jump over the box, yes, over, not on
5 rounds rx’d
Cash Out: Tabata Pull-ups
This was a fun and friendly gym, only downside is they didn’t have any t-shirts. I am not happy I had to wake up at 5:15am and I didn’t get a t-shirt as a souvenir
Will try to check out Crossfit Central London manana – hope they have t-shirts
I LOVE YOU AMERICA!!
DNF with a 20 minute cap: 4 rounds (105#) + 2 cleans (but as Jared said, I’m happy with this because we tried hard). I had no clue there was a time cap until the 17th minute, so prob could have tried to rest less. HSPU’s were a disgrace, but at least my shoulder didn’t hurt. Thanks ERoc with the form help, made a huge difference.
Happy to be back as a permanent fixture at 6am….. And starting the wod with Hulk Hogans theme song was great! Thanks AVA!
Monica and Alexey, I NEED your emails please!
email me at jgoldick73@gmail.com
thank you
Not sure if I said that, but I agree, there was a great energy this morning with all the hard work.
4 rounds + 3 cleans @ 155 lbs. I failed one clean in the 3rd round, but it overall felt good. Allison told me to loosen up my arms a bit, so I will remember that for next time.
Really enjoyed the large class this AM. Helps to look around and see people trying so hard. Allison, thanks for your kind words about my cleans improving. Means so much. Still so far to go though…
19:39 – only 85 lbs and subbed HSPUs with 10 box-assisted HSPUs per round. Need extra stimulus there.
I really, really, really want to finish this winter with a SOLID MOVEMENT XFIT TOOLBOX. HSPUs, MUs, dips etc.
So much work to do!!
DNF at 20 min cutoff at 5 T2B short of 4 rounds (155 cleans). I was trying to concentrate on clean form but I used that as an excuse to rest too much on them. Next time I will do a 10 or 15 timed break between them.
Great energy this morning! BAston – this one’s for you!
http://www.youtube.com/watch?v=yNa3pUzM3Vo
13:59 Rx’d
Morning classes are fun but super packed. Some of you should try 7am. Anyway I’m glad I was around to assist Allison. Great energy and everyone moved well.
Ava quit resting so much!
AVA that is great. Nothing better than the Ultimate Warrior coming down at the end of the match to beat up Psycho Sid and Papa Shango! Hulkster owed him one….. #dorkinjuniorhigh
Ask Bren about his Ultimate Warrior story and watch him get ALL FIRED UP!
Good job this morning, everyone! And definitely try what Eric suggested.. Hit up a 7am if possible!
19:30
125 lbs. cleans for first three rounds, then dropped to 95 lbs. to maintain form. Handstand holds after the first round.
Allison, you are amazing. Keeping that organized and giving each of us a little technical assistance. That room was packed, and you kept it moving well. You rock
If 6 AM stays so packed, maybe we should start a 5 AM class…?
Ha! I can feel the 5 AM lurrrv already…
4 + 2 cleans @ 68lbs
Landings on the cleans felt solid but may have landed too wide on certain reps.
Mostly negative HSPU’s with some assisted HSPU’s by E and Allison
Rings Rows
Great coaching as always!
20 minutes
Had to use ring rows for round 5 to finish in time
68# cleans
negative HSPU (thanks EROC for the assist)
and AllisonNYC when I failed on P/Us
great class this AM
much, much needed rest day
20:51
63# cleans
jumping pull-ups
toes to bar (almost!)
HSPUS on red box
I was tired and grumpy until AVAs tunes started. May I request Holy Diver for next time? 125lbs DNF.
4 rounds + 3 pullups
63lbs, red box HSPU, red band pullups
4 rounds + 2 PU
72lbs, gray box with 1 abmat HSPU, alternating ring rows/jumping PU
21:46…yes, over the cap, but wanted to finish the last round!
), rings, and T2B attempts.
Worked on cleans from half-way in order to work on the movement.
Scaled:
Allison-assisted HSPUs (thank you!
Such a great class this am, the assistance (and jokes) were very much appreciated!
ANNOUNCEMENTS/REMINDERS
1) Paleo Challenge has begun.
It’s not too late to start! 5pm on 9/19 is the LAST DAY TO REGISTER
https://www.lurongliving.com/challenge/signupc-1.php
Email Jen with any questions (jgoldick73@gmail.com)
2) SATURDAY – Beat the Streets Fundraiser @ CF Virtuosity
Grab a partner and support this great cause. Email me with questions, ej@crossfitmetropolis.com
3) SUNDAY – Injury Prevention Seminar with Dr. Mike 12:30-1:30
Come in after open gym to hear Dr. Mike talk about CrossFit, common injuries, and ways to continue to work out safely. Dr. Mike has treated many of our athletes. We will have a sign up for 10 minute consultations after the session. Details soon
4) CLASSES
Fall has officially begun and everyone has returned from their awesome vacations! Just a note, our 6AM classes and 630PM sessions are our most popular. Come and check out our other sessions if you haven’t had a chance to yet. The schedule is pretty robust and it would help alleviate any traffic jams on equipment and maybe score you a few more seconds less on your WODs
5) LOST AND FOUND
There’s a collection of notebooks, shirts/waterbottles and wrist wraps in the lost and found bin. Please check it out before Sunday or the items will be donated or thrown out.
6) BLOG
Don’t forget to blog – this goes to all you newbies!!
Any questions/concerns, please email me (EJ@crossfitmetropolis.com)
Oohhh EJ, have I told you lately that I love you???
PLUS.. pretty amazing stuff that went down today with you ad that workout. You even did a better job than the Olympian.. (Who was a JOY to watch.. and listen to.. might I add)
Thank you, Mike! You guys make getting up BEFORE the crack of Dawn Enjoyable! You all delight me.
BUT Seriously, BEST 10am class EVER of all time. Major ass kicking went down and Brett’s efforts were awe inspiring.
LOVED IT!!!!
PLUS it’s RAINING?!! This day couldn’t get better.
13:47 with 98lb cleans. otherwise, RX’d
fun times. fun times.
DNF-20:00 min cap
4 rounds+1 clean
85lbs.
17:07 or 21:19
hahah – lost track of where I was, so I did another round so not to short change myself. I think the initial time may be the correct one, since I was right behind Amylynne
#125 (+2lbs) rx’d and S. HSPUs
-Super happy to get S HSPUs, broke them into a sets of 4/3
Short on time and energy:
3 rounds
Cleans @115#
2:1 pushups
strict pullups
Hollow rocks
~15 mins
If finishing WOD’s in ridiculously slow times, being too wimpy to kick up into a handstand, and using weights well below those proscribed for women, let alone men, is awe inspiring….then I’m your guy!
So on to more important matters…
In response to the proverb “All work(ing out) and no play makes Jack a dull boy”, I bring to you the following:
BRETT APPROVED EVENT CALENDAR
1) Saturday, September 22 – The Boss, Bruce Springsteen at MetLife Stadium at 7:30 PM. About 40 of us will be tailgating beginning at 3:30. We will have an RV (we affectionately refer to it as the RSS – Rolling Sh-t Show) from which to operate. And with respect to the paleo challenge we will serve the following:
6 oz portions of Australian Red Yellowtail
Skinless, Boneless Gray Goose
Free Range Wild Turkey
Chilled Moosehead
If you plan to go to the show that night, let me know and you can join our healthy tailgate. No need to bring anything, as we are supplying everything. Just pay for your concert tix (scalping at show will probably be easy)
2) Sunday, September 30 – 9:00 AM – Tunnel to Towers 5K Run
This is a Fundraising run through the Brooklyn Battery Tunnel to the site of the Twin Towers in honor of those who served and died on 9/11. We have a team of about 40 runners called “Team Art and Soul”, in honor of my college buddy Art Jones who died that day. Dale will of course be joining as he is the only other Metropolis graduate of Hamilton College (I think he graduated about 2 years after me).
Immediately following the run at 10:30 or so we will head to the Beekman Pub.
http://thebeekmanpub.com/
It is on 15 Beekman St (4 blocks from the race end)and we booked the back room for post-run paleo and are supplying food and beverages similar to the Springsteen concert. All are welcome to join. The link to our race page is below.
http://www.t2trun.org/campaign/display/profile.do?campaignId=2759
3) Saturday, October 6th – 2:00PM-11:00PM 20th annual Octoberfest party. About 1,000 attendees. Details to follow
4) Saturday, October 20th – Far Hills Races (Also called The Hunt) – Details to follow, website info below. We have 2 spots and are catering them
http://www.farhillsrace.org/
5) Sunday, November 4th – The 18th Annual Meat Bowl at Metlife Stadium (Giants-Steelers) – Details to follow. Just ask Eroc about it. This will be his 4th straight appearance.
My email is zimbah1@yahoo.com if you wish to contact me about attending any of these events.
147
3 rds + 5 cleans at 95 lbs.
Paleo Challenge Starting Stats
Height: 6’2”
Weight: 192.6
Neck: 15
Waist at widest point in hips: 35.5
Circumference at Naval: 35.5
Hips: 35.5
Arms: 12
Thighs: 22
Army Body Fat Calculator: 18%
Fat Mass: 34.6 lbs
Lean Mass: 161.6
Zone Blocks / day to maintain lean mass but lose body fat: 20-22
60 Day Goals:
1) Do a muscle up
2) Snatch 115 lbs. (Current PR 105 lbs)
I definitely like Brett’s calendar!
4 rounds plus 5 green band pull-ups
63lbs cleans
Red box knee HSPU
Green band pull-ups
knees to elbows
@brett – the reins are yours….i quit.
this workout was a @hitshow from the start. I wanted a double sad face.
THe only thing good was I wanted to do cleans at at least 65lbs and I did 68 lbs.
4 rounds + 3 cleans
Used 105lbs and went with negatives for HSPU. Still working on those unassisted.
4 rounds in 21min
@83#, negative hspu to mat, rx pullups and T2B
wet. wet. wet.
95# Was hopping forward. The fix was sitting back in my heels more. Did 3 rds + 5. One of those days where everything hurt.
Oh and sick line up Brett. Amy and I have some pretty awesome trips to bed bath an beyond and home depot (if there is time) coming up.. All welcome to join…
3 rds + 2 cleans rx’d
I didn’t finish in time but I was very happy with my progress.
Was able to do cleans w/ 175lbs and felt my form was still solid.
The HSPU practice is definitely working. I was able to do every round strict. I had to break them up into doubles and singles but was able to keep going without burning out.
3 rounds+17
63# cleans
Started with negatives to the floor. Got 5 total then didn’t press my luck any further. Went to gray box instead of abmat to work on full ROM
Pullups and t2b Rx’d
2 mile walk home in pouring rain Rx’d. Tired.
DNF 4 Rounds + 10 reps
145lbs cleans
HSPU strict, first 2 rounds unbroken then broken up into 2 sets. Everything else was ok.
3 rounds + 5 cleans at 115 lbs
Scaled the HSPU with negatives and pike on box
26:something rx’ed
Im with Tommy, strict HSPU definitely a sticking point and took most of my time but getting way better with our new practice
cleans felt good and hope we keep going this heavy, such a different feeling than going light and high reps and cant even remember the last time I did heavy cleans…:(
thanks for the push guys!!
19:54 rxd.
4 + 5 cleans @83
negatives for HSPU
3 + 18
Cleans @ 63
Black box HSPU
Pullup and t2b rx
10 secs left, felt a callus starting to rip…had to call it quits. Bah.
rough afternoon- i needed that. sorry i was late!!
3 rds + 7
73 lbs cleans- form wasnt perfect for all, but at least i could feel when i was off!
HSPU- neg to ab mat, the neg was def faster as the wod went on
5 assisted pull ups with B
10 k2e/knees up
DNF, 3 rounds + 15 (5 cleans, 10 reg. push ups)
83# cleans
HSPU – first two rounds neg to ab mat, and then I started somersaulting and gave up. Switched to 10 regular pushups for half of round 3 and round 4.
5 assisted pull ups (thanks Brendan!)
10 knees up
Paleo challenge day 2 was a success, but I have the shakes from lack of diet soda (maybe that’s why my HSPU sucked?). Usually do around 6 bottles a day.
21:40
66#
Pull ups and T2B using rings
Negatives
I mean 63#
4 rd + 5
53# on cleans keeping light on the knee and focusing on form
negative hspu with a few quick head to the floor
jumping pu
3+1
95#
after first round had to do negative HSPUs
21:20 @225#cleans