Wed 26 Sep 2012
Saturday’s Team WOD Colors!! Wear Yours!
Posted by AllisonNYC under Hero, Skills and Drills, WOD
[29] Comments
Paige and Amy representing CFM and 6AM at Beat the Streets at CrossFit Virtuosity last weekend.
Two FABULOUS girls who are both getting fitter by the day.
<3
__________
WOD:
“Nate”
AMRAP in 20 Minutes:
2 Muscle-Ups
4 HSPUs
8 KBS 24/36
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In preparation for this Saturday‘s first CFM in house Team Competition, get your outfit ready and sport your team colors!!!!
Team 1 – BLACK ninjas
Team 2 – RED sex panthers
Team 3 – GREEN weiners
Team 4 – BLUE balls
(We have some dirty minds in our gym! 
It’s going to be great! Come in your team colors to represent your team and cheer on your teammates!
29 Responses to “ Saturday’s Team WOD Colors!! Wear Yours! ”
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6 AM gals – Paige & Amy – so strong. Already competing. Love the picture.
Just wish I didn’t have to chase them through every WOD…Eroc what did you feed these people?
Go, Paige & Amy! Way to represent!
6 rounds rx. Really working on that full extension and turn out. I think I did it most of the time.
Let’s call it 6 rounds – none Rx. Frustrating. So want a HSPU. Just one. Ugh.
10 + 2 HSPUs rx’d which is the same as last time. I’m not sure I can improve much here but I’ll try. I think the only time I can rest is between my 2 sets of HSPUs. So, I need to go into MUs right after KBs and then knock out 2 HSPUs. Then tally score and rest.
6 rounds.
Mostly handstand holds and/or negatives. Muscleups and KB’s Rx’d.
The good news is I got it in my head that there was no way I was putting down that 2 Pood KB, and I didn’t. The bad is that I really have to work on shoulder/thoracic mobility so I can conquer the handstand pushup.
7 + 2dips. Tackled the big dog today. 2 pood. Muscle ups will come one day ….maybe 2015…
Team blue balls… We have 10 strong… But we are team blue balls so don’t say ur gonna come and than not. Yeah i went there!
Well done, Rolf….
Taking a rest day (was going to run, but figured I’d give the foot another day).
I am selling 2 Yankees vs. red sux tickets for this coming Monday, October 1st. They are in section 414, row 11, seats 26-27 (on the aisle, right by 1st base). $54 for the pair, which is face value. Drop me a line at brian.aston17@gmail.com if interested.
See the 6am crew tomorrow.
Oh and looking good ladies!!!!! Way to represent!! @paige @amy
9 rounds + HSPU
for Muscle ups-2 strict pull ups and 2 negative ring dips.
I did the HSPU wrong- did negatives onto the ab mat. I think it would have been better to do negatives (no ab mat) or just a hold as per Allison. Apparently my ears were clogged when she said that this am.
@Rolf- loved seeing you in the AM….felt like our dysfunctional family was more complete
8 + 4KBS
- subbed 2:1 pull ups/ring dips for MU
- negatives HSPUS.. these are getting easier but after round 5 needed to put an abmat down to ease my fall
- first time using 24kg for KBS. Only brought it up to right above eye level but it felt good and no back pain so I’ll take it.
9 rounds plus everthing but swings. subbed ring dips for the ups and negatives for the hspus.
Solid work 6am!
7+HSPUs. Did get 8 legit HSPUs, transitioned to negatives until the last set.
Non-MUs; Ring pull ups with dips.
See you all on Sunday and good luck to all on Sat.
AVA: 10!
8 + 2 Dips. Started with HSPUs, finished with negs.
These gals are my inspiration!
Team Blue Balls.. Don’t say you’re gonna come and then you don’t.
hahhaha!! Rolf that’s pretty ridiculous! You really set your team up with that one!
I organized the t-shirts and sweatshirts! That means it will actually be easy for you guys to buy them! It’s a great time to buy a sweatshirt now that the mornings are getting a little chilly. They’re super cozy on the inside!
I’m thinking we should have a class picture day soon where everyone wears the CFM uniform of t-shirt or sweatshirts.. You can cut them up to fit your personal style!
GIRLS.. I know the t-shirts are a little boxy.. (they ordered them before I came and didn’t have the girls POV… poor boys don’t know anything!) BUT with a snip snip here and a cut cut there, you can have the most stylish t-shirt in all the land!!
25 for the t-shirts, 45 for the kick ass sweatshirts!
14 rds + 2 MUs + 4 HSPUs RX’D
BOOM
10 rounds + 2 MUs with 24kg…
i know. i gotta start swinging the men’s weight.. sigh.
Interval Rowing:
8 x 1 minute sprint / 30 seconds of easy rowing in between each sprint.
If anyone is ever looking to find some awesome workouts for the rower, Concept2 post 3 new workouts everyday.
http://www.concept2.com/indoor-rowers/training/wod
8 + 3
Assisted HSPU – Thx, Ash!eigh!
Band PU & negative dips
24 kg KB
9 rounds RX’d
6 rounds + 2 muscle ups + 4 HSPUs + 2 kettle bell swings RX’d
first time with 2 pood and it felt surprisingly manageable.
Mod Wod but most I’ve done in a while and it felt good!!
MU’s – subbed with chin-ups and dips x2
HSPU – subbed with regular pushups x 8
KB swings @ 24kg
9 rounds plus 2 chinups
8 rounds, I think i forgot one (?)
MU’s Rx’d
HSPU w/ Ash’s help – lot of love for Ash and her patience
KB: started w/12, then moved to 16, should have stayed. I need to stay away from grip strength, it’s making my elbow pain return.
When I came home, Mikey said, “You did the MUs but can’t do HSPU?” Translate: “What’s wrong with you?”
Really Asswhuppin Nogood Day Y’all – 9:51
6 + 2mu +1 hspu rx
strict hspu this time around, and man after tuesday my shoulders were smoked going into this.. first HSPU was like wow I am sore
really struggled but kept pushing through .. good thing to come out of today is that when I get stuck down at the bottom of the handstand I now have the strength to push back up from full stop.. big progress there
9+5
Strict Pullups/ring dip negatives for mu
Pike pushups red box – these had to be really close to hspu, especially towards end. Really tough.
16 kg kb
7 rounds +2 false grip ring pull-ups
Surprised myself with my first 2 HSPUs right before the start of this wod. Pulled off 1 more during the wod but had to move back to feet on the box. Reason enough for me to finally create an account and post
10 rounds
dead hang pull ups and dips for muscles