Thu 12 Jul 2012
Friday
Posted by AllisonNYC under Skills and Drills, WOD
[37] Comments
Just a bunch of Crazy, Good Lookin’ Kids at their Prom.
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Dynamic Strength WOD:
3 Deadlifts
On the Minute Every Minute for 12 Minutes
Click here for our last 5 x 5 Deadlift day
Click here for the last time we did this workout on May 2nd
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Conditioning WOD:
Tabata Double Unders
Tabata Toes to Bar
… Finish with …
50 Burpees for time
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Suggested Accessory Work:
Foam Rolling / Stretching
Get loose, stay injury free! 
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The 6th Year of the CrossFit Games is underway. Check out this video of the Triathalon inspired first workout.. INTENSE!:
http://games.crossfit.com/video/pendleton-1-2-coverage
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A dream doesn’t become reality through magic; it takes sweat, determination and hard work.
- Colin Powell
ANNOUNCEMENTS!
1) TODAY – FRIDAY, JULY 13 -CFM Sendoff for PlugPilot Happy Hour (after the WODs).
Brad Russell is leaving us for his real family. Come say goodbye and tell him how awesome he is.
Location Kinsale (94th and 3rd)
2. *CFM MOVIE NIGHT: JULY 23 – STRONG!
Come get inspired as we start to get further into the oly lifting cycle.
Email me with questions (mizsmylez@gmail.com)
http://www.tugg.com/events/795#.T_Ijo3BOeHl
3. WRIST WRAPS
If anyone is interested in wrist wraps, let me know. Got a new shipment of Strength Wraps. They’re meant to give your wrists extra support when overhead. Email me and I can bring them into the gym the following day.
4. CF GAMES
CF Virtuosity is also hosting a CF Games viewing party. I’m sure we can scrounge up an invite.
…and finally… a public service announcement
Stay thirsty (and bring water, a towel, and a book to write your progress down in to the gym)! Remember, when it’s humid/hot in the box, be mindful about how you feel. We want you to train hard, but never at the expense of your well being. The heat/humidity definitely affect your performance, so take care of yourself
that pic is Grade A Awesomeness
Yes, it’s me posting at 7 am.
CrossFit MTM (canton, OH) 5:45 AM WOD!
500m row repeats
2:19, 2:17, 2:16
200 burpees for time (2 people)
8:04
Now, Spa day
@EJ- Put me down for a pair of wrist wraps.
“If you feel like you are going to pass out, hehe, then stop” – Coach Laura
Love ending my week with V-neck Fridays!!
175# DL’s
Tabata DU’s: 13
Tabata T2B: 4
50 F’ing burpees: 3:21
Nice job 6am crew, nice coaching Lauren.
Refuse to wear v neck Friday continues.
295# DLs
DUs: 18
T2B: 3
Burpees: 2:32
V-neck: rx’d
See you all tonight at Brad’s going away party
That photo looks like a magazine shoot! Guys looks great!
6 AM pretty damn sexy too…I love that crew. Such an amazing vibe. Great seeing KPO, shit-talking with Jared, and listening to Big Mike (cough and) wax philosophical…Mel is our very own den mother.
155# DLs (first time I crossed my body weight, but form still an issue)
DUs: 7
T2B: 5
Burpees: 3:36
Burnt orange V-neck: rx’d
Hope to make it for a cold, cold beer tonight!
113
185/14/3/2:40.
AVA: I brought a protein shake for you so we could compare flavors. Since you didn’t come, I had to drink double. Which is cool by me man, just don’t ask me how I got so strong without you.
Deadlift: 255 lbs for 12×3…these got heavy quick.
Tabata…
Double Unders: 20
T2B: 4
50 Burps for time: 2:44
AWESOME Friday 6am class with the boys and Mel
Lauren, great coaching as always
133 for deads
On tabata DUs I didn’t count after the first round because I got 42 in a row (PR)
Tabata T2B: 6
50 burpees: 2:12
(Jason doesnt post so i told him i would post for him: 2:29!)
Awesome 7am
BOOM
The 6am class is a keeper! Great vibe coupled with good hard old fashioned work out.
DL’s 115 lbs (Form and technique)
Double Unders 5
T2B 2 (Needs work)
50 Burpees – 3:20
Have a great weekend everyone!
Two more things:
1. Great coaching by Coach LoLo, as always. Thank you. Promise to work on arching my back.
2. I was behind Tommy on the DLs. That kid is so damn strong. Amazing to watch him progress.
OK. Back to work (streaming the games later).
150/smiley/4/3:01
Good times, morning crew!
Always nice working out with the guys
And happy to keep Lauren company.. Great coaching as always..
DL: 105.. I did heavier (115) last time we did this but I haven’t done these in awhile and my whole body was hurting today.. Sadly this still felt pretty heavy. I need to work on this lift.
DU:4; K2E:4; burpees – 3:16 woof
I will continue to wear a V Neck but Fridays will now be called Gymbelle Fridays going forward. Amazing coaching job. Reigning in the Trash talking bravado laden tirades and keeping us focused on the work at hand.
We chopped a lot of wood this morning.
Deads. 275 lbs
Tabata doubles. 20
Tabata T2B 4
Burpees. Which I really tried to get out of. 3:14
Brad. You are so missed already. You just inspire me every day.
Just throwing this out there: tank top Tuesday’s. Thoughts?
Skinny doesn’t own a tank top. Not sure how I would explain that to my wife. Had enough trouble explaining the V-neck purchase. Having said that, I’m a team playa…
Thinking of introducing the bandana look – both for style and the fact that even my corneas have been sweating in that box.
I will pass on Tuesday’s if they become tank top driven. The only one I own is a Hulk Hogan one from ’93, and thats not getting worn…… Unless his theme song is played for the whole wod
DU: 30, felt good, that one is just about not f-ing up rope
T2B: 6, strict
DL: 305# +10, felt good, can go up
Clean Ladder to dial in cleans for the oly cycle
135-205, failed at 215, was hosed
Ball toss at the Games stinks.
Still, loving the rest of the 1st event today
Fit in WOD at globogym
205 x 10 DLs
15 double unders
4 t2b
ran out of time — no burpees
Not that I’m watching at work or anything, but Julie Foucher killed it!!! That was awesome.
Rough week of work and travel. First workout in a week in my hotel. 50,40,30,20,10 double unders and pushups.
cindy warmup and lots of active stretching
DL – 135# (PR Baybay wooohooo!)
K2E – 4
Burpees – 3:50
DU –
see you tomorrow…maybe with an extra Schiavone sister
115 lb deadlifts. Could go a fair bit heavier next time.
DUs: 6
T2Bs: 5 but toes don’t reach bar
Burpees: 5:19
DL: 150
DUs:
K2E: 4
Burpees: 5:29
Great coaching EJ and Eric on DL form
315 deads
32 doubles
5 T2B
2:40 for 50 Burpees
Great job to everyone that came in on this hot humid night!
DL: 265
DU: 15
T2B: 5
Burpees: 3:45
135/4/2/3:07
Is anyone interested in hiking breakneck ridge in coldspring early Sunday am? It’s about an hour drive….I have room for 3 in car. Google it…..it’s a great steep scramble to killer views of the Hudson.
My# 347-385-0424
DL: 275 lbs
DU: 16
T2B:4
Burpees: 3:01
DL 145
DU 0
T2B 3
Burpees 3:46
DLs: 205
DUs: 6
T2B: 3
Burpees: 3:54
DL: 235
DU: 20
T2B: 5
Burpees: 3:59
DL: 155 (+10 lbs from last time)
DU: 2 (f’ed up on the first round so was f’ed from the start)
T2B:
Burpees subbed 50 WBs: 2:36
Nice friday night.
Bye Brad! We’ll miss you. You are an awesome dude to have as a gym-mate and friend.
Awesome mobility work per-WOD.
DL: opted for talking about Rchard Scarry
DU: 20
T2B: 2
Burpees: 2:53
-Warm up 500M row (x2) = 2:07, 1:55
-DL: #165 (meant to do 170, but math in the AM is not my strong suit, lol)
-DU: 26 (forgot my rope at home and had to use a beaten up one)
-T2B: 6
Then Master’s WOD
1K Row
30 Cleans #95
50 Burpees
12:29
-This could have been way faster. I anticipate this could be done in 9-10 minutes
-Need to get better endurance doing cleans
DL: 185
DU: 13
T2B: 5
Burpees: 2:59
It’s truly been a pleasure being associated with all of you!