Fri 7 Sep 2012
Reminder – Brendan’s Nutrition Workshop is on SUNDAY after open gym
Posted by AllisonNYC under Skills and Drills, WOD
[22] Comments
A long way from gym clothes.. Our beautiful girls, Zahra & Amylynne clean up nicely, wouldn’t ya say?!
__________
WOD:
10 – 8 – 6 – 4 – 2 Hang Snatch 95/135
20 – 16 – 12 – 8 – 4 Toes to Bar
Finish with a 400m Run
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“Spirit … has fifty times the strength and staying power of brawn and muscle.”
– Unknown
22 Responses to “ Reminder – Brendan’s Nutrition Workshop is on SUNDAY after open gym ”
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REMINDERS:
In addition to Sunday’s Nutrition Seminar, a few more reminders.
*JUMP ROPE ORDER – last chance today!
If you’d like to place an order for a rope please email me ej@crossfitmetropolis.com by today. There are a few at the gym, but it’s always good to have your own that’s the correct length for your height
MONDAY 9/17-11/18 PALEO CHALLENGE
Lurongliving is having a Paleo Challenge and we are going to participate. Check out the website for more information and SIGN UP under CF Metropolis!!! http://www.lurongliving.com/challenge. If you have any questions so far, email Jen jgoldick73@gmail.com
PAINS/STRAINS SEMINAR: September 23
@ 12:30 PM – 1:30 PM
Many of you have heard of the infamous Dr. Mike. Here’s your chance to meet the man and hear him talk about an important part of every athletes arsenal: injury prevention, mobility and ART techniques.
Up in Westchester and did a drop in at Bravo Crossfit.
Saturday Chipper WOD:
400 Meter Run
20 Hang Squat Clean Thrusters (40lb dumbells)
20 Pull Ups
50 Box Jumps 24″
25 Clapping Push Ups
30 Russian KBS (53 lbs)
20 K2E
30 Wall Balls
30 Sit Ups
400 Meter Run
Time: 21:00
18:20 @ 95 lbs.
Felt pretty good.
139
65 lbs 20:43.
I want to thank everyone who came out last night to support Brian in his marathon fundraising efforts. He has graciously offered to run the marathon in support of my daughter Amelia’s school. She and her class mates all have cerebral palsy or other severe neurological disabilities. The school is parent founded and run because there simply is no other good option to educate children with these challenges. Your gracious donations go a long way in helping us serve these kids.
Thanks again to Brian and evryone all you generous folks! CFM is amazing.
Frank
I’d like to think that somewhere in the back of my brain the hang snatch is gaining traction.
13:11 at just 45 (empty bar). Long ways to go. Have stick a much more narrow landing.
Frank/Brian – really sorry I missed last night. Got caught up at work. I hope there is still a way for others to contribute. Please count me in.
Love today’s picture! I can just see Zahra and Amylynne crashing a wedding with squats and cleans…
29:44 rxd
disaster.
13:40 at 15 (lots of room for improvement!) GHDs instead of toes to bar.
Front squats @105 (i said 115 in class but can’t add)
GHD’s
400 meter run
rep scheme: FS = 15,12,9,6,3
GHD = 12,12,12,12,12
Finished the FS/GHD’s in 12 and change….then brain farted and started cheering others on and put a few weights away until i saw Nico sprint out the door for his run..Oh shit I forgot the run and took off after him. B-Boy had me take 60 seconds off my final time of 15:24 so I am posting….. 14:24!
Have a good weekend Metropers.
15:53 RX @ 93
Broke the T2B up a lot. Was suffering from ab charlie horses!
Junior, Thanks for telling me “Pick up the bar” when I was standing there for 20 minutes.
Come join Eroc and Gym Belle for a CFM Endurance WOD tomorrow!! All are welcome.
We will meet at 9am outside the 86th street NYSC and we’ll take the subway up the track at Yankee Stadium.
The WOD is as follows:
3x 200m sprint (rest ratio 1:1)
3x 400m sprint (rest ratio 1:1)
2x 800m sprint (rest ratio 1:1)
Bring a stop watch (or app that keeps time) and water. Email rsvps are appreciated but not required. Erocfitness@yahoo.com
12:18. Started at 65 and upped it to 75 for the round of 8. Was getting real deep and should have gone heavier. Toes to bar felt great.
Thanks again for coming out last night! $700 raised for a great cause!
Beat Allison’s time by three seconds… oh yeah, minus 61Lbs. Damn girl! You’re strong!
15:02 rxd
13:00 43 lbs; knee raise-y thingies instead of toes to bar. I don’t know why I’m so awful at k2e/t2b.
43 lbs wasn’t hard, but I don’t think I got the form down until the last two reps.
Holleyman:
30 rounds
5 wallballs (14#)
3 hspu (kipping with 1abmat+plate)
1power clean (90#)
aaaaaand a big fat DNF!!!
Only got through 20 rounds in 35min
Hspu took forever.
“Holleyman”
30 rounds of
5 wallball shots #20
3 HSPU
1 Power Clean #205
33:03
Everything was done unbroken until round 30 when I failed twice to power clean 205, but I eventually cleaned it. HSPU were the hardest part of this wod, strict ones disappear fast.
45# 19:55. Snatch-knowing what to do and actually doing it..2 very different things. Used the bar to just get the movements down and was still very tired at the end.
did the trifecta. 5:30 yesterday, Swig, than the 8:30 am today… Now its time to sit on the couch and watch football…sorry Amy.. football gonna be on all weekend and to make sure I’m hiding the remote.
53# 16:49. A little too heavy for me & not fully comfortable with the lift, I ended up bailing on a bunch.
#73
15:04
18:04 with just the bar. Needed to work on form and finally got it at the end thanks to Brendan.
ran 1 mile, every 250m did 20 push ups, not for time. Knee felt ok
Then, handstand holds.