Fri 12 Oct 2012
Posted by AllisonNYC under Skills and Drills, WOD
These 3 Rounds For Time:
21 – 15 – 9 KBS 24/72
21 – 15 – 9 C2B Pull-Ups
21 – 15 – 9 Thrusters 65/95
Good morning all you Metropolizers!
Metropolis is turning 3!!!!
We are celebrating with a party and marathon cheering on Sunday, November 4th starting at noon.
We have 4 people running the marathon (Brian S, Brian A, Dave L, and Gus). We will be cheering them on from 5th ave around 100th st.
We will be getting Dinosaur BBQ catering for lunch and are asking for only $20 per person. Please give your contributions to any of the coaches or me by Friday, October 19th!!!
Friends and family are welcome!
Used 24 kg on the swings. Have to step my game up and go for the big boy next time.
C2B pull ups and thrusters at 95lbs felt strong.
I say this often, but this workout was rough.
3 rounds – 21/15/9
400 meter run
KB swings – @24kg
C2B pullups – Sub dead hang/small kip – woohoo
Thrusters – @65# -
Thanks coaches for helping me heal by modifying my workouts for the last 3+ months. Although I’m weak and will be taking it slow, looks like I’m back to it all.
Tommy, Jeff, Ed and Rachel – had a good time with you guys today!
UES spitter on 3!
75# thrusters, 24 kg KBs
Really feeling the progress from our awesome coaching (and community). SO GRATEFUL.
Might start trying to group in weight soon. Let’s see…
DAY 3 of the BLOG CHALLENGE
Post your WODs guys!!
*NOV 4 PARTY UPDATE*
I’m sure there will be more than 13 of you coming to feast and drink. Don’t forget to bring in your contribution or we’ll just have some apples haha
16kg – KB
53lbs – Thrusters
Thanks to everyone for getting me through the end! Could have been at least 5 seconds faster if I didn’t hit my chin with the barbell in the middle of the last round of Thrusters!
16kg/strict pull ups from rings/53#
Thrusters felt better than last week.
Runs – The plan was to rest during these. I finished the first round in front as my peers seemed to have the same idea. I walked the beginning and end of round 2 and 3 (uphill parts) as I felt horrible.
KBs – I was going to break these up but 2 pood felt good so I did them unbroken.
C2B – Round 1 I did 10-6-5. I thought I was moving quickly but then saw jtisa hit the thrusters before me! He is a pull-up machine! I learned after the WOD that he was doing sets of 5 fast. I’ll try 6-5-5-5 next time with less rest. Round 2 was a no-brainer 5-5-5 and round three was 4-3-2 which I think was smart since I tried very short rests.
Thrusters – Jared, I believe you were being genuine when you suggested doing these unbroken but you are confusing me with someone with knuckle tattoos. This was not happening. Round 1: 12-9. Round 2: 9 – 6. Round 3: Unbroken.
I must admit that knowing Jared’s time improved my score.
7x800m sprints with 2 min rest
Averaged about 3min each
In Syracuse so also did this in 30 degree temps. Still coughing now. Good times.
3 rounds – 21/15/9
20kg/jumping pull ups/ 65# thrusters
The kb swings were easy peazy – did them all unbroken. I will get the 24kg soon.
Thrusters were rough today for some reason.
23 flat w/lots of scaling. Missed gym all week due to cold and shoulder not feeling great (notes to self for next time!)
26:59 at 95lb thrusters and 1.5 pood kbs. I did the thrusters paul bunyan style – split. them up. Thanks to the whole 11:30 crew for the push at the end.
CrossFit Cue of the Day:
For traditional kipping pull-ups, to ensure the shoulder isn’t internally rotated at the shoulder open position: “Pretend you are painting two parallel straight lines on the roof.”
24kgs/ jumping pull ups/ 65# thrusters
I rx’d the weight but not all the pull ups were C2B. Running and pull ups are my weakness.
100 thrusters with 20lb dumbells
Every min do 5 burpees
Then tabata situps (only 12), pushups (9)
Then 2 min plank hold
18 something… Forgot already.
still getting over a cold..
dlede- i’m gonna be watching to see how fast your ass runs this thon!
Rest day. I consider walking around to be a victory after Friday’s workout.
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