Sat 6 Oct 2012
Question for you guys!…
Posted by AllisonNYC under Skills and Drills, WOD
[29] Comments
CFM crew that went to see the Murph movie.
How was it you guys? Reviews??
__________
Pre WOD:
5 Minute Plank Hold
__________
Skill Work:
Snatch Practice
__________
Strength WOD:
Take 15-20 Minutes to work up to a new 3 RM Deadlift
Click Here for the last time we did a 1RM Deadlift.
Try to make your 1RM your new 3RM.
__________
QUESTION!:
Just curious…. If you could see anything added to the gym (within reason) what would it be???
An extra chalk bucket, agility ladders, sledgehammers for tire swings?
29 Responses to “ Question for you guys!… ”
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Is there an Endurance WOD today?
I would love to see agility ladders. A sled would be great too.
@rachel – no endurance WOD today
See you guys at the gym
@AllisonNYC
I’d love to have additional open gym time to practice Olympic lifts, do mobility or skill work.
Family activities usually interfere w/Sunday open gym time for me. Today for example, we are headed to Shawnee mountain PA for The Lumberjack Festival. And yes, it is as fun as it sounds!!
@AllisonNYC
- Leaderboards around the gym
- Wall ball target lines (do we already have these?)
- A water fountain / water bottles (I think EJ told me you guys were working on this)
Will continue to think of stuff…
Thank you , EJ, for organizing the Murph documentary!
CLASS SCHEDULE TOMORROW
All class times remain the same!
@JMiz – leaderboard and targets coming soon. Will get those in place within the next week or so.
Matched my previous 1 rm from a while ago for a 365 3 rm.
Then got a 400# 1 rep PR.
First time doing this…143 3 rm
Staten Island half marathon with brian and lauren. Awesome times
Sad to miss courtney!
1:41:15
7:44 pace
Definite pr
12 min amrap of 15 bench press at 95, 10 dead hang pullups
No idea how many rds. I think I almost finished 5 but it could have been 1 less.
Then 50 hspus for time with Ej. 6:37. First 10 strict then kipping the rest.
Five rounds of 3 min Amrap/1 min rest b/w
3 Power Cleans 135#
5 Pushups
7 Air squats
4/4/3/3/4+1 PC. Think that’s a PR by the 1 PC.
@AllisonNYC – The dog groomer was driving so she couldn’t pick up the phone. Her number is +19173962768.
@EJ – awesome
@Zahra – thank you so much for staying and counting for me!
3 posts and I’m out.
3 min plank hold
DL 3RM – 165-175-195-205-210-210 PR
Deadlift 3 rep max 365 lbs.
Failed at 400 for 1 rep. Awesome job Jared, BEAST
10 Rounds of 2 muscle ups and 3 HSPU comp style.
12 min AMRAP 10 strict pull ups. 15 bench press at 135lbs with EROC, KPO and ROLF
4 Rounds + 17 reps
Great Sunday
Sledge hammmers. I want to smash some tires!!!!
First time working on a max. Worked up to 215 on 3rep max. Maybe could have done more but did a lot of reps before finding my max
Open gym: kind of did a lot of everything with Paige. We had a game plan of rowing, pull ups & double under practice. Added ring rows, bench press, Turkish get ups, handstands. Did I miss anything Paige??
165# DLs
I think that about covers it Amy
only thing we missed were the ropes!!!
162
OHS sets of 3
85-95-100-105
13:14 Min Amrap
10 dead hang pullups
15 bench press 115 lbs
5 rds
6 mins, 30s on/off
Go for max consecutive double unders
Averaged about 25, got 32 on the last set
I want an oly specific WOD. Sunday mornings? Friday at 7:30pm?
10 min warmup and mobility
30 minutes skill work.
20 min WOD: like 3 cleans on the minute for 20 mins. I need the skill work and the reps. Get it.
Also, new clips for the bars and metropolis flat brims. And can we do barbells for boobs?
Over head squats
185 (3)
190 (3)
195 (3)
200 (3)
210 (3)
215 (3 rep pr)
Then
12 min amrap of
10 pullups strict
15 bench@ 135
6 rounds + 3 pullups
Thanks for the equipment suggestions, guys and girls
I would love to see some agility ladders.. It would be great to do some footwork drills.
Rachel, we actually have a sled in the back.. We never use it because we only have one so obviously we can’t incorporate it into group WODs.. But you’re welcome to use it during open gym. Go for it, girl!
Same as the tire & sledge hammer, Jason! It’s back there and you’re welcome to it. Everyone does regular stuff during open gym, but I think a tire flip, jump through, sledge hammer swing workout would be kick ass!
Kevin, we won’t be getting new clips any time soon since we have so many.. but the ones we do have need to be treated with care so they continue to last for us.
They’re 4o dollars a pair, so I’m sure you guys can understand why we hate seeing them being thrown in the bin open or from far away!
I’d love to see a sauna and steam room =)
In all seriousness tho…
1. a water cooler/water fountain.
2. open gym and specialty clinics on Saturdays – I work every Sunday and can never make these events. =(
3. More of “the good” jump ropes. The flimsy wire ones seem hard to use.
Oh Yeah! The wall ball targets are going up! Eric, EJ & Ash were putting the girls targets up and I think the guys targets will be finished this week
E, EJ is selling jump ropes! They’re affordable and it’s one piece of equipment that’s better to own than share. You can make it to your perfect size and be sure that it won’t get knotted and screwed up like the shared ones. I think she may have one or two left.. BUT there’s one kind at the gym that has really comfortable handles. I think it’s RX brand or something. You might like that one because it’s a little heavier and has great spin.
I think EJ’s Kelly is getting us a mini fridge so we might see how it goes to sell waters.
Hey guys,
@Barbells for Boobs – find a participating affiliate. I believe CF LIC is participating on 10/27
http://crossfitlic.com/2012/09/11/barbells-for-boobs-oct-27/
@Trick or Treat event at CF Virtuosity is also on 10/27
https://www.facebook.com/events/276067649172112/
@Eric – nothing beats investing in your own jump rope. With ropes, one size DOES NOT fit all and neither does the weight of the actual rope. Check out http://rxjumpropes.com. Jasen tried one of Marilina’s rope and he finally was able to string a whole bunch together.
WOD with Amylynne
12 Min AMRAP – which I just did as strength work. So didn’t keep track of rounds
50 HSPUs for time – I think 11:17
OHS 5×3 45, 65,85, 95, 95.
12 min amrap with the guys
10 pull ups 15 bench press
135# bench did 5 rounds + 10 pull ups and 6 bench press
@jason Castro. Let’s play with that sledge hammer!!!!
Thanks for the push today Eroc. And thanks EJ for the WOD idea and fixing my OHS!!
265 3RM which is My previous 1RM from 9/22
Got 270 (2). Gunning for 300 by end of year…
Bench presses at 75, ring rows, didnt keep track of rnds
Some tabatas
Got back too late from a short trip to PA so did this one on my own. I’m still uncertain of the form for snatches so I did DB snatches instead.
DB snatch (each side)
30×5, 35×5, 40×5, 45×3, 50, 55 (got it up on the right side, failed on the left)
DL 185×3. Could have gone higher but probably not without my back rounding on the 2nd or 3rd rep.
Thanks Ej for organizing the Murph movie! It was a great documentary and a good time with CFM peeps.
After watching the documentary, I had to try the Murph workout…my version was a little modified though.
2.2 miles run from my apt to the gym(~19 minutes)
100 pull ups
200 push ups
300 squats
I thought you had to do the entire 100 pull ups before moving on to the push ups but was starting to take too much rest so after 50 pull ups started to alternate pull ups and push ups
Time to complete workout: 59’33”
Could have completed the workout faster if I alternated the push ups and pull ups right away.
5k row : 23:14
Had some head phone issues, petted a dog and Amylynne bailed on me so I think I could shave off a minute.
AmyLynne you are on punishment!