Sat 15 Sep 2012
Sunday’s Girl
Posted by AllisonNYC under Benchmark, Skills and Drills, WOD
[21] Comments
Kevin created these sweet CrossFit Metropolis “Competition” t-shirts.
Click here if you’re interested in sporting one.
__________
WOD:
“Helen”
3 Rounds for Time:
Run 400
21 KBS 16/24
12 Pull-Ups
Submit your size requests here:
https://docs.google.com/spreadsheet/viewform?formkey=dFZyXzM4MFV3SUEtd3o3ZEo2MjBBWUE6MQ
Shirts should be around $20 depending on how many people want one.
You don’t need to compete to rock the V-neck.
I need emails for the following people please for the Paleo Challenge:
Alexey Chentsov
Ed Gevinsky
Roy Ferguson
Sally Slater
Just shoot me a quick email so i can enter you into my contacts jgoldick73@gmail.com
thanks!!
Tomorrow’s the day!
8:47 RX’D
Everything unbroken. Not sure what my last time is but will look into it.
16:00
30 sec slower than last time, red band
15:30 RX
12.02 rx…blew it on the last set of swings
ERoc wod at Yankee Stadium:
400m sprints: 1:24, 1:26
Team wod with Rachel and Alex: 139 burpees
Thruster work at 95#, no more of this 85# BS
13:58, ring rows
8:44 rx – had Amylynne on right on my tail the whole time for motivation
then
3 rounds w/ a 25lb pack:
20 push ups
20 GHDs
10 Ring Dips
Team Endurance WOD at the park with KPO and Maggy. 159 Burpees
400M sprints 1:18 and 1:24
Handstand practice
Then Open Gym finally got Muscle Ups, Thanks EROC
and worked on pull ups and handstand push ups.
145
400m runs: 1:12, 1:18 maybe?
Snatch 105 lbs PR up from a 95 lb power snatch
1000m row 3:17 (6 second PR)
12:24 rx
12:37 Rx. Didnt feel great after taking a week off to nurse the hip flexor. Oh well.
Couldn’t get myself out of bed in time for 10:00 am, but did go to open gym. Did some push ups, deads, cleans and jerks (not split).
Nothing of note other than I’m still stalled at 110 for my cleans, and my jerk is stuck at 100. :/ Neither weight feels difficult, so I’m sure my form is to blame.
Love the shirts and love Kevin for making them.
Sign up for something. Compete. It makes us all better.
Happy and Healthy New Year to all my Jewish Crossfit Friends.
See you Tuesday
Good vibe this am. Helen: 11:23 got 5-6 solid hspus. Negative rep’d the rest.
Strict HSPUs
10/7
“Frianebeth”
21 Thrusters #65
21 Pull-ups
15 Cleans #95
15 Dips
9 Deads #135 – UH can’t do math, should have been 165
9 HSPUs
7:41 – thrusters/pullups unbroken (2:22); makes me wonder about my Fran time.
Took some time adding the weights on – Xan thanks for helping me load the bar. As always, ring dips are a sticking point for me.
Pump Games – Scaled, Day 2
WOD1: 50 KB swings to chest, 1.5 pood
40 20″ box jumps/step ups
30 DLs @ 115#
20 Shoulder to OH @ 65#
7:55
WOD2: 5 DB snatch R&L @ 35#
5 burpees
20m farmers walk with 35#
5 DB snatch
10 burpees
20m farmers walk
5 DB snatch
15 burpees
20m famers walk
5 DB snatch
20 burpees
60m walk
8:22
AMAZING weekend!
17.27 mile run
2:28, including an annoying pee break
8:34 pace.. gotta keep that up for 8.75 miles!!!!!!
this marathon is starting to get real!
go GMEN
Helen modified to situps not pullups
no clue of the time
nice shirt KPO!
WOD at Crossfit Louvre in Paris, France
400m run
21 KBS
12 pull ups
3x for time – 9’36″