Thu 14 Feb 2013
Start Gearing Up to Throw Down!
Posted by AllisonNYC under Skills and Drills
[31] Comments
Davey & Mike sharing wall space. Nice “hips”, Dave!
__________
WOD:
5 Rounds
Row 1K
Rest 1 Minute
Your Score is your slowest 1K
31 Responses to “ Start Gearing Up to Throw Down! ”
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**1 DAY UNTIL THE VALENTINE’S DAY THROW DOWN AND BRUNCH – SATURDAY!!
If you cannot make the throwdown, please grey our your name or just delete it.
Not sure what team you’re on? **Throw Down Roster can be accessed- http://bit.ly/113eFIq
RSVP if you’d like to attend Brunch, click this link – http://new.evite.com/l/MNWN6JRWI5
**LOST & FOUND
The items have been laid out right next to the board. Anything left over will be donated/thrown out on Sunday.
**CF Open
Curious about the games? Check out this link
http://games.crossfit.com/about-the-games/the-games-season
You can register between now and March 6. If you register, be sure to select “CrossFit Metropolis” as your affiliate.
35 people strong – Roster here
http://games.crossfit.com/affiliate/1665
Traditional Friday 6am.. giving Lauren a hard time. Ringing her gymbelles. haaaaa
Dogshit erg day. Nice work everybody!!!
Great to see Jared, Val, KPO- nice shirt bro
Hot yoga with a great CFM crew.
Looking forward to Oly lifting marathon with Brendan & group tomorrow.
. Followed up with the throw down!! Go green wieners! I mean watermelon wieners?!!
1 – 4:09
2 – 4:20
3 – 4:20
4 – 4:21
5 – 4:18
3:52
4:01
4:07
4:06
4:09
Damn little legs.
4:58
5:03
5:07
5:05
5:07
Clean and jerks at 58lbs to get a feel for new shoes.
Hot yoga with a great CFM crew.
Hot yoga with the great CFM crew.
Back squat work. Got up to a new PR for one rep @ 170#. I have a long way to go with my squats, but I really feel all the extra work I am putting in is helping. Weighted lunges really helping (thanks ERoc).
EMOM 2 clean & jerks @ 125, 10 minutes. Got really gassed by the last few rounds.
5×3 dead hang pull ups on rings with weight vest / 5×5 HSPU’s with 45# plates and ab mat. Need to get my shoulders back up to par
Looking forward to the Throwdown tomorrow.
@AllisonNYC: thanks for getting my good side.
#FearTheWatermelonWeiners!
1) 4:41 2) 4:41 3) 4:46 4) 4:42 5)4:40 (!!)
Couldn’t make it to CFM today, did at alt gym, all by myself…kinda de-motivates you in a major way. wasn’t my best showing, by far.
4:50
4:50
4:47
4:43
4:46
we are missing a few of our big dogs on the affiliate team! I am asking you…ALLISON, BRENDAN, EROC and ELOVE.
1 – 4:21
2 – 4:28
3 – 4:33
4 – 4:36
5 – 4:35
***ENDURANCE WOD***
SUNDAY 9:30 @ 84TH and 5th.
All CFM-ers are welcome to join us for some running in the park. All speeds welcome.
Email me (lauren dot emerson at gmail) or join our Facebook group (CrossFit Metropolis Endurance) for more info!
Monday schedule – regular
Those of you with the day off, we’re operating with a regular schedule. Come WOD with us during the day and try switching up your routine
4:10
4:12
4:15
4:20
4:20
Hot Yoga & Crossfit.
I really believe I am on to something here.
This may be on par with some of the greatest time tested combos of all time. I am talking up there with PB & J, cold pizza and warm beer, Lennon & McCartney, and the list goes on and on.
3:58
4:10
4:19
4:19
4:19
Strong start, faded fast. But Angela CRUSHED it!
back squats – 235(3),245(3),255(3),265(3),275(3),285(1),295(1),305(1),315(f)
Worked up to 1rm snatch.
150#
Bunch of fails. Kept going down to 135 where I felt good and then back up. Got 150 twice but tons of work to do.
115 is my crutch weight where I feel good.
Killer work out. AVA – you da man! Keep killin it kid!
3:41.1
3:48.4
3:46.1
3:48.2
3:45.9
4:09
4:10
4:11
4:11
4:11
4:13.8
4:21.2
4:26.7
4:28.8
4:24.6
Burner!
4:10.8
4:13.7
4:13.7
4:14.7
4:07.7
CF Lakewood Ranch Fl
Weighted pullups. 5 sets of 5
Used 5 lbs throughout just to be safe. Ab felt good.
Metcon: 12 min amrap
9 pullups
15 box jumps 20″box
21 hollow rocks
5 rounds+ 35
Great box. Will put on the list for sure!
Took the parents to see what CF is all about. They tried to recruit them to join!!! They were impressed, for sure
3:43
3:50
3:56
3:58
4:20
ouch out too fast and really blew up at the end, kinda embarrassing ;(
3:42 (fundamental strategic error)
4:01
4:01
4:02
4:03
4:01.4
4:02.2
4:04.2
4:05.9
3.59
killer workout.
consistent and finished strong. really happy about tonight. great 6:30p class with everyone cheering each other on.
3:55.9
4:03.6
4:07.8
4:08.2
4:08.9
3.48.5
3.48.9
3.48.6
3.48.9
3.48.0
Total time 19m2.9 vs. 19m42 5k PR
Switched it to factory setting, rowed like a freakin machine.
3:57
4:16.9
4:23.2
4:34.7
4:25.3
4:34.7 my slowest time.