Tue 14 Aug 2012
SUNSHINE!
Posted by AllisonNYC under Skills and Drills, WOD
[34] Comments
One big happy family
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WOD:
50 – 35 – 20 Wall Ball Shots
50 – 35 – 20 KBS
20 – 15 – 10 Ring Dips
End with a 400m SPRINT
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I have been up against tough competition all my life. I wouldn’t know how to get along without it.
- Walt Disney
Hot power magic! Namaste CFM. Sending out some love…
18:55. It was humbling seeing so many people passing me by. You people are amazing! Very tired and probably should have taken rest day but I like starting my day this way too much!
Wall Balls
Round 1 – 20-15-15. Next time 25-15-10 so I can go to KBs quicker.
2 – 10-10-15. Next time 10-15-10 using similar logic as above.
3 – 10-10
KBS
1 – I forget but I think I need to do this in 3. So let’s say 20-15-15.
2 – I definitely did this in 3 sets. I must do this in 2 to improve. So 20-15.
3 – 10-10 with quick rest.
Ring Dips – I just fail here so quickly so I need to just concentrate on short rests.
Great 7:00am session today. 19:55. See the 6:00AM on Monday. Out of town for weekend.
Do you like pork, beef, and chicken?
Then join us for late lunch/early dinner (lunner?) at Dinosaur BBQ on Sunday, August 26th fro 3-5 p.m.
Cost will be less than $30 per person.
Please RSVP to me at brookebregman@gmail.com by August 22nd for a final headcount.
Newbies….don’t be afraid, come to an event!!!!
Great 7:00am session as usual. I am having a blast working out with everyone!
19:48
Wall Balls and KBS
1 – 20-10-10-10
2 – 10-10-10
3 – 10-10
Ring dips
1 – One Muscle up then 20 ring dips w/o rest
2 – One Muscle up then 13 ring dips w/o rest then finished my last 2 ring dips on normal rings
3 – One Muscle up then 10 ring dips w/o rest
Bad form on the muscle ups due to fatigue – need to make sure I keep a good form next time
17:50
Wallballs & KBs as RX’d. Ring dips: jumping to slow negatives. KBs were definitely the hardest part.
14:50
Wallballs #14
KB #16kg
Rig dips- jumping
must practice ring dips!
last day of vacation from work/resting shoulder and hamstring…so i decided to see what 9am on a wednesday looked like. Well it looked like Kelly and Ej kicking my ass in the wod.
I actually really enjoyed working out with Kelly and EJ because when you rest and look around…your the only one resting and looking around!!!! That and Brendan pushing you makes for a good day.
50-35-20 – WB@10lbs
50-35-20 – KB@16kg
20-15-10 – Ring Dips@Rx
400m run
22:12 – side note my last set of both wall balls and kb swings were both 25 reps because i am dumb and thought it was 25. Since i am sure i would have been no repped a few times if i was competing, i’ll call it a wash. Glad to be back metropofriends!
Canks on 3!
Been waiting all morning for the F’ing Time Warner guy to come install my Internet….. So missed the morning sessions. Yanks game tonight, so can’t wod today.
100 sit ups
100 push ups
100 air squats
19:46 for today. 20 lbs on the ball, 32 kg for the KBS, ran 400m barefoot
Looking forward to going to sleep as early as possible tonight. Work schedule permitting, I will be repping the 7am crew at 6am. Bring your A game 6am-ers!
16:50 rx’d
21:09 rxd
oops – did the same thing as Joe, did 25 reps for the last round of WB/KBs
super surprised that my shoulder now is 100%, which means back to doing ring dips since that where I was stuck.
50/35 KBs unbroken
129
24:30 Rx’d
Canks! Glad you are back!!
Froning and Annie T are going to be at the Reebok Crossfit store opening tomorrow from 3-7 PM (420 5th Ave, 37th & 5th).
Thorisdottir on 3!
I was the jerk running in Central Park this morning with a cadence monitor beeping away
400m sprints.
Felt good to get back out there.
100 pushups
100 sit ups
100 air squats
50 hspus (had to kip)
22:35
23:50 RX’d
28:37.
Sub pushups for ring dips.. 20.56
After 3 weeks of not shit and more celebration than what is reasonable, i was hurting today. But thats why we crossfit
24:23 or 23:24 I can’t remember
WB & KB rx’d, ring dips with box
6:20 a.m. Hot Yoga Rx’d
5:30 p.m. 20:13 Rx’d.
What the hell happened to the 5:30 class. I was all alone. Turned out to be an amazing experience. Brendan stepped up and did the WOD with me. I always knew he was a beast, today he showed it. I gave it all I had and he could have lapped me.
And, I saw Fronning & Annie today. I was star struck.
28.18 I think @ 16kg Kb. Dips are one of my many nemisi (is that the right plural form?)
That’s what happens when you eat and sleep like crap, miss sessions. Must do better.
27:45
WB and KB rx’d, ring dips with a box
Rainy football and a jammed finger. Not a good look!
31:55
KBs and Ring Dips rx’d, wall balls switched from 20 to 14 at rep 18 in round 2. Wasted so much time before that as the 20 kept slipping through my hands on the way down. F.
21:10
thoughts on the day:
1. This was basically exactly EJ’s time but she did it RX (and 5 extra in the last round)! ha!
2. Did round of 50 and 20 KB’s unbroken, only broke round of 35 once.
3. Can’t do dips, hurts soooo bad.
4. Rain does not make you melt…unless you are a witch!
Buy-In: 1.5 mile run to gym in the rain (my favorite!)
WOD: 28:54
8# WB, 12# KBS, Dips with legs on grey box
Cash-Out: Walk home and lots of foam rolling.
WOD: 12:19 s&m
WB 8lbs / KB lil blue /RD on red box
R1: 25/25/12
R2: 25/25/8
R3: 10/10/4
400m sprint
Thank you 8:30!
19:15
WBs to about 7.5 ft
1 pd KB to eye level
Pushups sub ring dips
28.59. As a newbie I have so much work ahead of me; workouts like today’s make this painfully obvious, but I’m excited by the challenge
Thanks to Brendan for the coaching tonight.
20:35 rx’d
rested too much on the KB swings – that was the most annoying part, I get bored
didn’t think this was bad at all
27:28 RX
late to the party but here it is….
15:13
8# wall balls
12kg kbs
ring dips
400 meter sprint
need to get lower on my wall ball squat and ring dips def need practice!