Fri 21 Sep 2012
Scheduling Info for 10:30am
Posted by AllisonNYC under Skills and Drills, WOD
[35] Comments
Check out Cat being a Total Badass!!!
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WOD:
“Quarter Gone Bad” (almost)
5 Rounds:
15 Seconds – Thrusters 95/135
Rest 45 Seconds
15 Seconds – SDLHP 95/135
Rest 45 Seconds
15 Seconds – Burpees
Rest 45 Seconds
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Paleo Challenge Workout Hour will be at 10:30.
Challenge participants will have an opportunity to do another one of the required workouts in a class environment.
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If you’re not doing the Paleo Challenge, come to the 8:30, 9:30 or 11:30 Classes. 10:30am will be for the Paleo Challenge participants ONLY.
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Reminder! Dr.Mike workshop will be at 12:30 this Sunday. Open Gym will be canceled in preparation for this Awesome Event! Be there!!
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Good luck to
- Paige and Amy at the Steve’s Club Fundraiser at CF Virtuosity
- Our CF Endurance runners out with Eroc at the 5th Avenue Mile
- Our CF athletes at the CMC Combine Race in Brooklyn
Take lots of photos guys!
**Tomorrow’s workshop is a seminar. If you’d like a free consultation (first come first serve for sign up tomorrow), please come in workout clothes.
Can’t wait to get of the DL compadres…
Just saw this video of Bboy-
http://www.youtube.com/watch?v=ntmuSzxopVk&feature=player_embedded
damn, I’m back from London and wanted to workout at 10:30
88 reps rx’d. Inspiring 8:30 class!
It’s Saturday. And that means OLY work.
Clean work. Getting the first pull into the proper place to initiate the jump.
Wod of 1 clean and then jerk 1 clean and then push press. Every minute in the minute for 10 minutes. From 95 lbs up to 115.
Shout out to those competing today. Good luck to all of you.
88 reps rxd.
69
115, 1kg
Awesome to look over and see Nick crushing it…
Thanks to Brett for goading me to pick up a 95 lbs bar…first time! Felt pretty good.
78 reps @ 95 lbs thrusters & 16 kg pulls ups
minor tweeks to Quarter Gone Bad
5 rounds
20 seconds on, 40 seconds off
1 pood 1 arm KB thrusters
1.5 pood kb swings
24″ box jumps on mats starting from a squat
131 reps
Couldn’t help but notice the multiple references to the “Jared Bar” when talking about the low pull-up bars at the gym!!
Paleo Christine w/ BW @ 172
16:33 as rx’ed
As a note to self, do not do last night’s workout before this one. My core is shredded.
75 reps @ 115# and 16kg
That was my kind of WOD
82 reps
53lb
2×45 plates
Paleo Christine Rx 13:24 at 170#
Rock on paleo bretherin. Great to do that as a group. Im coming for you Carducci. Im comin!
151
Christine at 190 lbs (188.2 lb body weight this morning).
14:54
That was actually 152
Paleo K hour: Huge thanks to our trainers for organizing this time for us so we can get these done and WOD together. That was super fun- and brutal at the same time.
Christine: 17:22 Rx’d.
3 rounds
500 m row
12 deadlifts@ bw (113#)
21 box jumps 20″ box.
Key points: STILL not built for rowing. I feel very heavy to me. Slooow going on box jumps. So much room for improvement!
Thanks B!! Can’t wait for Randy. Uggh.
Great job everyone!!
Quarter Gone Bad – 88 rx’d (So close, Jared!). I love workouts where you rest more than you work! I’m glad we did this with weighted pull-ups because I hate SDHPs. Pull-ups were done with 1.5 pood and touching the bar on burpees. I’m pretty sure these were my numbers:
Round 1 – 6 thrusters, 6 pull-ups, 7 burpees
2 – same
3 – 5, 4, 7
4 – 5, 5, 7
5 – 5, 4, 8
Notes for next time:
Thrusters – I’m happy with numbers except I should get 7 first round. I was moving way to slow for how fresh I was.
Pull-ups – A big part of a WOD is the mental game and that includes preparation. I was not ready for the pull-ups and couldn’t figure out how to get the KB in my foot or reach the bar. This cost me. Next time I stack up plates so I can reach the bar. My grip was also too narrow.
Burpees – I can do eight reps every time. I just need to push it to the limit. I was not doing that until round 5.
Nice video of Allison doing this with some other famous CrossFitters: http://www.youtube.com/watch?v=xg1JxzVYNNs.
Can’t wait for all the competition details from around the city today!
CFM worldwide!
Was violently ill last night, so I stayed away today.
Christine Paleo Challenge
17:25 Rx’d
3 rds
500k row
12 bodyweight deadlifts (143#)
21 box jumps, 20″
Dude, I better lose 10 lbs on this paleo challenge. Those deadlifts sucked; had to break them up into sets of 4 after the row. With box jumps, I think it’s half a speed issue (need to improve cardio) and a fear issue. I had to psych myself up for every jump.
Thanks everyone @10:30 today for the support!
Crossfit Endurance
Buy in: 400m x 2 (rest 2min)record your times
WOD
3 ROUNDS FOR TIME
400m run
1 Arm Kettlebell ground to overhead. Rep scheme 15-12-9
Sit ups 30-24-18
(KB must start from the ground then either you can snatch it or clean and press it)
You must complete both arms before you sprint the 400
Then……
6min partner amrap:
partner 1 sprints 100m while
partner 2 does burpees
*socre your combined number of burpees
Cashout: kicking up to a free handstand or handstand walks
rsvp me if you will be attending Erocfitness@yahoo.com
Meeting on 86th st & Lexington @ 9am. Then taking the 4 train to Yankee Stadium for the track workout. Bring your water, towel and metrocard. I will assign you your KB
Fifth Ave. Mile – 7:01
Quarter Gone Bad: 83 reps @ 73lbs
Just wanted to announce to everyone that LB just ran an 8:22 mile. Aaaaalllllriiight!!!
Steve’s Club Fundraiser
Partner WOD with AMY
40 KB Swings @ 16kg
30 Burpees
20 pull ups
10 squats
Amy and I had a great time and represented CFM!!!!
Bench press work
5×5 at 40lb dumbells
Then 21-15-9
Ring rows (harder than pullups)
Kb swings 1pood
Burpees
Same as above
Great casual competition for us to start with. Fun time!
Holy crap, there’s a LOT of awesomeness going on on this blog!!!
Snatches for me felt SO GOOD this morning! 7 sets of 3 @ 83lbs.. Very light but gave me an opportunity to get in volume with consistent technique. Felt perfect on every rep and it made me feel like I was in heaven.
Same for the Cleans after + FS. When it feels good, it feels realllllllly good!
I’m working with some kick ass programming from my darling bestie. Makes a huge difference.
Congrats to everyone who went out and represented at races and events today!!!
If any of you have some cool pictures that you’d like to share on the blog, please send them to my e-mail
AllisonNYC127@gmail.com
Adam.. thanks for the blast from the past! Definitely gave me a good giggle. You should have learned from my mistakes.. I spent half the time trying to figure out how to hold that DB, too. hah! Good job on the WOD today.. your thrusters looked great
YAY LB!!!!! You’ve got a great motivator and friend. I’d be scared to slow down with that tiny thing running after me, too!
CMC with JCash & the ladies. Almost punched the judge during burpees as she apparently wasn’t counting. Great time despite my shoulder and foot killing me.
Anyone who wants to come, tomorrow, 11am at Jones Woods Foundry on the east side (76th bw York n 1st)….. Arsenal v Manchester Shitty, or, City. We have a crew of CFM peeps going out for the match. Come on out!!
Fifth Ave Mile: 8:22
Aaaallllright!!!!
Fifth ave mile. 6:55. 20 seconds off my PR but I wa sick all week so im happy with this performance.
Courtney’s fifth ave Mile:
5:55. PR by 5 seconds! Boom
upper body strength day before long run tomorrow
establish 5 rep max bench
185#
weak I know but its been 2 years since really benching!
5×5 1.5pood weighted pull-ups
OMG, had so much fun at the CMC!! loved the mud.
Felt great, thanks for prepping me, Crossfit Metropolis!
Doing the paleo challenge as a group was great!
Chistine scaled at 15:37.
500m row, 12 dead lifts at 75 and 21 box jumps at 12″. Need to go faster on the box jumps next time and focus on not bending my knees so much on the row.
78 reps
85 lb thrusters
12 kg then dropped to a 8 kg kettle bell for the pull ups
High school track workout. 5 rounds of:
* 10 yard bear crawl (4 year old daughter on back) * 10 air squats * 10 yard sprint * 10 push ups * As many pullups on soccer goal as possible. ~17ish pull ups.