Sun 25 Mar 2012
Monday Skills & Drills
Posted by B-boy under Skills and Drills
[60] Comments
Rafael setting the standard for ROM!
WOD
5 rounds of:
1 Push Press 175lbs
1 Dead Hang Pull-Up
3 Push Presses 175lbs
3 Dead Hang Pull-Ups
Max Push Presses 175lbs
Max Dead Hang Pull-Ups
Rest 90 sec between rounds
*Score yourself on the total # of Push Presses and Dead Hang Pull-Ups from all 5 rounds.
Ladies Rx Weight
110lbs
I will also be holding a surprise CFM level test!!!
Get the Spring Version of the Metropolis Newsletter HERE!
Good thing the 2k isn’t a levels test.
Wait…
Get your Spring Newsletter Here! Thanks to Marilina and her editorial staff!!
http://www.crossfitmetropolis.com/wp-content/uploads/2012/03/Spring-Newsletter.pdf
The start of week 4…don’t know if I qualify as a newbie anymore.
First time I actually put weight on the push press (and Elove/Brendan didn’t ask me to take it off!). Not sure how much the bar weighs, but I added 40 kg to it…for 51 max reps today. I guess that’s progress. Feels pretty decent in a Vikram way…
Have to run across town for meetings. Don’t know if you all ran the mile – would have been fun to join. Cheers!
Happy Monday all, solid packed hour of 6am awesomeness.
Push Press and Pullups
37 reps as Rx’d (17 push press and 20 pullups)
1-Mile Timed Run
6:16
While we are on the topic of running. I am going to do a series of 5K’s starting this week at 6:00 a.m. followed by a boot camp style WOD. Getting ready for the pump & run.
It is either going to be Wed. or Thurs. If anyone is interested in joining and making this a bit more fun, please let me know. I am open to either day, so let me know. And, I have asked Lauren to lead us in this endeavor and put together the program, so you know it will be “legit”.
56 total reps @ 135.
19 pushpress and 37 pullups.
Started out with the delusion of doing this at 155. Got through the first round and realized it was not going to happen. This gets heavy fast.
One night this week I will do the mile.
PP @ 70# (PR from 52# on 2/16/2012)
Ring rows
First 4 rounds – 6 PP + 6 RW
Last round – 3 PP + 13 RW
Total 64
Awesome job 6 AM! But we kinda ruined the “surprise”…
65 reps at 85 lbs and dead hang pullups
59 total, push press + dead hang pullups
24 @ 155#
4+8
3+9
35 @ 145#
5+8
6+6
4+6
No mile run as there was a pinky toe injury at my apartment last night. Will try to do this later in the week.
45 reps@105lbs
dead hangs
44 reps as rx’d
push presses went from 4 in the first round to 1 in the 4th round and then a complete failure in the 5th. Great workout.
A great article if you’re a newbie or a veteran: CrossFit Maturity
http://www.shorelinecrossfit.com/2012/03/crossfit-maturity/
Few quick announcements:
1) In lieu of Mike’s post..
Hoboken Pump & Run: Sunday, April 22 @ 10am.
Join other athletes in this 5K and bench press competition. Monies raised will be donated to the Wounded Warrior Project. If you are interested in participating, you may sign up by visiting the following link. http://www.hobokenpumpandrun.com/.
Please enter your name in the below spreadsheet with your e-mail address if you do decide to participate so we know whom will be representing our affiliate and we can coordinate travel logistics.
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdElkbF9ST1V2WjlKUy1KQUhVRlRDa1E
Team Metropolis: Jared, Mike, Lauren, Brian Aston
2) Jump Ropes
Those of you who are tired of yelling at whip marks from jump ropes that are too long/short, why not invest in one that’s the proper length? I’m going to see if there’s an interest in placing a bulk order.
Please email mizsmylez@gmail.com if you are interested in putting in at order. ORDER DEADLINE – FRIDAY, MARCH 30.
3)Intermediate/Novice CF Games Competition
Congratulations to all who participated. Please enter your scores by 8pm TONIGHT if you’d like to be ranked.
4) FRS Freebies
FRS is an official sponsor of the CF Games!
We have a lot of FRS beverages free for all of you to take home or enjoy post WOD. Please take some with you
60 reps (70# 7 each round and 5 of ring rows – these pull ups are never coming my way
Hit my chin hard on the 1st push-press. Stopped my momentum for a bit. Nursing a shin splint so just did cool down mile on the way back with Veronica.
Nice work 6am!! Vikram, I think you had a 45lbs bar so total 85. Nice work!
(1) 38 reps (or whatever it says on the board) at 115#. Pullups faded faster than PP.
(2) 7:19 or 7:20 on the mile.
Just saw the newsletter – amazing job as always.
Good luck out there Arink and congrats on the nutrition work.
Kiley I didn’t realize you were leaving too – would you mind leaving me some of your box jump DNA? Good luck gents, it’s been an honor.
Weiner…U ROCK…great job!
Crossfit Heath (Dallas area) – Huge box.
Strength WOD
5-3-max PP
105(5)
115(3)
130 (5)
21-15-9
145 back squat
53lb KB swings
7:42
36 reps @ 67#, jumping pull-ups
9:14 mile
how do you edit comment,
44 reps@105lbs
dead hang pull-ups
how do you edit a comment?
44 reps@105lbs
dead hang pull-ups
A couple friends of mine from CF Construct in Chicago are Veterans trying to start a company. The product is a protein dispenser good for all you meatheads or parents that want a great way to carry some formula. Check out the link for a product demonstration video and to order one.
http://www.kickstarter.com/projects/1846757809/easygo-pro?ref=live
SPRING CLEANING AT CFM
Just a gentle reminder to NOT leave your personal items at the gym (shoes, waterbottles, etc). Starting today we’re asking that you take your things home. There are plenty of unclaimed and abandoned shoes and clothes taking up space and we want to know which they are. Unclaimed items will be thrown out on Sunday.
Thank you
EJ – signed up for Pump&Run but Google Docs won’t let me edit
Elove and Special Sauce….
CUBBIES!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I made the cover and I couldn’t even pull off a smile…lol
Rx’d – 32
3 – 3
3 – 3
1 – 3
3 – 3
2 – 10 (kipped 9 more)
Should have pushed on the earlier rounds on the pullups.
73 as Rx’d
Awesome work 9AM; thanks for letting me help out!
@ brooke – omg, you’re rooting for the Cubbies too! That is so cool, they are totally going to win the World Series this year. Does Sammy Sosa still play for them! Cubbies!!
http://games.crossfit.com/video/jerry-hill-transformation
Awesome…I wonder what will happen first at Metrop 2.0…NE Regionals Participant or a NE Masters participant…congrats again to everyone that finished the CF games the last 5 weeks!
@elove….you are a sox fan, don’t deny it and don’t be ashamed.
It’s wicked awesome!
And I second what Janitor said, congrats to everyone who participated in the Crossfit Games WODs either locally or globally. I said to Neil this weekend, “the gym was really fun today.” And he said, “Gym and Fun shouldn’t be in the same sentence.” But at CFM, it always is!!!!!! (right, AVA????)
Team Metropolis did great; 59th out of 168 in the northeast. I’m pretty confident we’ll be further up the ladder next year!
push press and hang pull ups: 55 @ 115#.
6:21 on the CFM mile
41 rx’d #110
I had a brain fart and couldn’t remember if it was encouraged to kip after you lose the dead hang pullups or just dead hang as much as possible. so I kipped the first 2 rounds after I couldn’t dead hang and the rest I just did strict
1 mile – 7:52 eek i need to start running
47 reps @75lbs (5max PP each round)
I did sets of 1 and 3 pullups with feet on red box holding rings
53 @75lbs, jumping pullups and ring rows
7:24 on the mile
53 @ 135 with a mix of strict pull ups and ring rows, mostly ring rows
45 reps @ 70#
Mix of jumping pull-ups and ring rows.
2nd WOD at Metropolis & loving it so far!
52 reps at 85# (33 push press, 19 Jumping pull-ups)
i realllllllly wanna get those pull-ups!!
7:14 on the mile
71 reps Rx’d
Great strength WOD.
70 reps
55 lb push press (prob too light)
Ring rows with feet on red box for 1 and 3 rep sets) + jumping pullups
More of a shuffle than a time trial on the mile but better than not doing it at all
51 @ 135#
@ Tommy – great job. I can’t believe this was your first wod.
54 @ 95#, jumping pullups
5,3-6,4-7,4-8,5-8,4
Had it in my head that something bad was going to happen if I went heavy today so stuck it at 95. Tried 105 and was a bit too wobbly. Next time…
Will make up the mile this week.
50 reps of modified wod to:
Front squat & Ring rows
1st round with 85lbs then other 4 rounds with 95 lbs. (heaviest squat since my surgery!)
I’ll do the mile another time, but I’ll never admit my time!
Oh, great job Jason and great cheering!
42 @ 125#.
7:16 on the mile.
Pretty interesting programming, could’ve done without the run at the end though.
46 @72lbs
mini-jumping pullups
painful shins from DUs on Friday, will make up the mile…some other time
Nice work on the newsletter Marilina!!
45 @ 115lbs+ 6.33 mile
41 Rx’d…need to work on strict pull-ups & get more aggressive with heavy PPs…
6:42 mile run
BG action at the end as well
46 @ 115lbs. Strict for the first round, then kipping for the rest.
8:47 for the 1 mile. (Which I know is crappy, but I’m still damn proud of considering my previous best mile prior to starting Crossfit was 10 min!)
36 @ 135 w/ jumping pullups
59 @ 165#, chest to bar pull-ups mostly to make up for not going rx’ed
but at the end of the day I am glad, 165 was the perfect weight for me to get a few reps on the max sets
6:12 mile, could do a lot better without people/turns in my way around the blocks
BG action to end it
First WOD at Metropolis/ever.
51 @ 37# with ring rows
8:26 mile – that hill is no joke!
40 @ 135 lbs – this was a good weight for me
I enjoyed this WOD
28 @ 115lbs. Really struggling with the dead hang pull ups.
CFM 1 mile in 8:08.
58 at 115#, all dead hangs. should’ve gone heavier.
12+9
9+3
6+3
6+3
5+2
7:27 mile
45 reps at 75lbs, ring rows
10:40 mile
45 @ 85lbs, somewhat strict pullups..
8:12 mile
FIRST WOD EVER!
*Too crappy to even count as legit
*(promise B I kept my own log)
*Thanks Brendan for coaching me through it!
47 @ 155 for 2 rounds and then 135. C2B pullups until I couldn’t. I’m all for more WODs with rest periods.
44 rx’d – 4 rounds, ran out of time!
60 as rx’d.
6:32 on the mile.
Thanks 5:30 for letting me crash this class!
AM: 5 mile run
PM: 25 at #145 (started at #155), 6:40/1 mile pace