Fri 1 Feb 2013
Posted by B-boy under Skills and Drills
WORKOUT OF THE DAY
10 Rounds For Time Of:
Last time we did this WOD
FEBRUARY NEWSLETTER IS OUT
Be sure to read it to stay up to date with what’s going on at the gym. Newsletter includes info about our throwdown, Dr. Mike sign up, etc.
HAIL TO THE QUEEN COMPETITION – Saturday, February 2
Come cheer on the ladies this weekend. 9AM – 4PM
Ladies of Metropolis:
Alicia , Amy ,Coach EJ , Jen , Katie Smyth , Coach Lauren , LB , Melanie , Meredith , Paige , Sarah P, Val, and Cat Clark
CrossFit Open – Registration is up
A great way to challenge yourself, see how you rank against athletes around the world, and have fun
Reasons to sign up
1) we’ll be doing the WODs at the gym anyway;
2) It’s a great way to compete if you’re a little nervous about getting into a big competition just yet;
3) it challenges you;
4) you feel like you’re a big time ROCKSTAR or NFL Player at the Superbowl b/c everyone is cheering you on; 5) Why not?
Questions or concerns, feel free to email or post here.
**For those of you who have registered in the past, use your same log in. They’re working on aggregating data from previous opens.
Here’s our roster so far!
Did 135# for 7 rounds then dropped to 115# because my form was shit. Not happy whatsoever with my performance today.
Thanks EJ for the form work, and thanks WODfather for the advice, it’s all very appreciated.
13:05 RX’d. 1/4 gallon milk.
I soul cycled….and I liked it?
Maybe I was still drunk
13:28 @ 115 lbs. a year ago.
I wish I had an excuse for this poor performance. KPO staring me in the face did not even get me to finish faster. This was a fun one, I would like to try it again soon.
15:35 as Rx. Last time did 14:xx w/ 115#, but today ROM better.
Not a fan of deadlift WODs, but this weight was ok. The pushups, as usual, killed me.
Happy Friday, good citizens of Metropolis! Off to check the Wodfather’s FB page.
Paige wins post of the year and its only February.
Maybe it’s a dumb question, but what is the difference between soul cycle and spin?
Deadlift was no problem, but my shoulder wasn’t digging the push-ups. I will have to start doing these on my own to get the strength back
@BAston God, what a dumb question. Spinning is just riding a bike in place, while Soul Cycle is this transformative process whereby your soul becomes cleansed, you reach a higher spiritual plane and become the person you’ve always wanted to be in just 45 minutes…while riding a bike in place.
Lower back still a little jacked, so the 150 deads didnt feel appropriate.
W/U with with back extensions and gms
10 Minute EMOM:
6 reps bench: 135, followed by 3 thrusters @ 65 focusing on core stiffness on the movements
Back work and mobility work
See you on Sunday.
After a week off due to sickness great to be back in and at 6 am too.
Gonna blame being sick on slow performance but healthy don’t know how much faster I would be. Didn’t have to break up push ups until last 4 rounds.
@Lightbody – i put $5 in the envelope and put my name on 2 squares. Thanks!
Gotcha Brooke! Thx.
185# clean and jerk
felt good all around, got some good video to study as well.. interesting that my biggest issue from watching the video was that I “rode the clean down” a few times instead of catch it in the bottom.. it did feel kind of light so hoping that with heavier weight I get down faster
3×10 bulgarian split squats, chest up
19:08 RX’d. DL’s felt good, but of course the pushups were slow. The real killer on my time here was the transition between the DL’s and the pushups. It takes a lot of heart to go from one unbroken set to the next, but I have to fit many more of those in if I want a better time!
Old Skool video alert: Coach B rocks this WOD at the original CrossFit:
A few new Tats, but the same boyish good looks; B you haven’t aged a day.
We’re meeting at 10:00AM this Sunday (I need some sleep) at the East 102nd St. entrance to Central Park. All CFMers are welcome.
Check the blog Sunday morning re weather-related cancellations.
I really felt the burn in my lungs after this one!
Back squat – 295(1)x4,305(1)x2,315(1)
back ext and gdh sit-up accessory work
And, my final post for the day:
Good luck to all our Metropolis women headed to the Hail to the Queen Competition tmrw! Rock and Roll
ps. Eroc, where are you this week: It’s odd not watching you completely humbly crush me on all my lifts.
3×8 Incline Bench 135
DT as a Partner WOD (partners alternate rounds for 5 rds each) at 115 lbs. 14:00
for anyone interested in watching the girls tomorrow:
Jason, Brian and I are going to workout in the 8:30 class, head home to shower and then head over to the event. If you are interested in doing that, come to the work out or just shoot me an email.
I remember when the Big 3 (EJ, Lauren and Sandy) did this event back in the early days of CFM. Should be awesome to see their scores compared to back then. I am thinking about wearing an original CFM t-shirt to the event.
I hope all the spectators get an invite to the post-event party!
Just for the record we are showering seperately at our respective apartments. Nust sayin’
Huge Shout Out to all Out Ladies Tomorrow Kick Some Azz. Hope to see some video footage. Good Luck!!!
Well looks like tomorrow morning got a little less fun…..
Low back, gluteus Wow!
Knee push ups
Great coaching from Eroc today! Thanks for pushing me Oh yea and for the great tunes tonight too!!
Left my Crossfit journal at the box, it’s a lime green staples spiral notebook, says “Jess’s Crossfit Journal” (I’m a teacher…I label everything..lol). If anyone sees it, can you please leave it in the office please? Thanks!!
Went slow in the beginning, really hit stride the last 3-4 rounds. Will know for next time!
23:59 as Rx’ed. Sometimes you’re the windshield and sometimes you’re the bug.
CFM WOMEN!!! THAT ARE DOING THE COMPETITION
BEST OF LUCK AND TURN ON THAT BEAST MODE!
Good luck to all the ladies competing tomorrow!!!!
DNF. 9 rounds at 25:00
Should have dropped to 115#, too much deadlift weight.
Wanted to see how 135# felt, and I really wanted the rx.
Now I know. The push-ups were fine. Thanks to the team for all the encouragement.
Good luck to the CFM women tomorrow!
Now to the important stuff, all hail OUR Queens! Good luck and remember have fun. I will see you all there in the morning.
Jess your notebook is in the office!
Elove where the hell have you been!
down to knees a couple times.
Good Luck Tomorrow Women of CFM!
Awesome 630 class
16:10 RX. Feels good putting that next to my time.
Sorry I missed this one, looking fwd to doing it tomorrow at globo-gym after my FHIX…
Good luck ladies of CFM at Hail to the Queen! Have fun and kick ass!
23:18 95# scaled push ups!
Looking forward to watching some of the cfm ladies turn it all the way up #hailtothequeen
14:40 that stinks
20:06. 85# on knees
22:45 83# on knees
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