Thu 13 Sep 2012
Thursday
Posted by AllisonNYC under Skills and Drills, WOD
[43] Comments
WOD:
“JT-ish”
21-15-9
Strict HSPU
Strict Ring Dip
Strict Pull-Up
__________
Cash Out:
Tabata AbMat Sit-Ups
__________
Kindness, I’ve discovered, is everything in life.
- Isaac Bashevis Singer
- Isaac Bashevis Singer
“jt-ish” – 21:09
HSPU – started on the wall then switched to box
Dips – strict form with turn out at top
Pull ups – L-Sit
Was prepared to join the 6am group this morning, then saw the wod….. So I decided to rest my shoulder.
Loop in Central Park: 51 minutes. Hills felt great this morning.
Tonight…. Go Bears!!
jt-ish – 21:08 rx’d. HSPUs were hard from the get-go so hopefully this will be easier next time.
Tabata sit-ups – 10. I decided on this number round 1 but this was a mistake as it was too easy. 11 next time.
We are only 4 people away from being eligible for affiliate prizes for the PALEO CHALLENGE
If you are on the fence, sign up!!!
http://www.lurongliving.com/challenge/
24:06-strict everything til last round, HSPU-4 negatives
Tabata SU’s- 12 every round.
21:01
HSPU on box
ring dips- with thin band
p/u some regular some jumping.
Tabata= 12 lowest
@EJ, thanks for coming on such short notice!
@Mike, thanks for the ride! Remember smaller baby seat next time- that will be my paleo challenge!
19:15 rx’d – this was basically me versus strict pull ups
Tabata – No games, went all out – 11
Sleep count this week, 14 hours, wknd soon? please!!
26:11 Wasn’t feeling it this morning.
HSPU on red box
Ring holds to slow negatives
Jumping pull-ups to slow negatives
Tabata: 11. Tried to keep pace with Jasen!
UPCOMING EVENT – next Saturday , 9/22
*BEAT THE STREETS FUNDRAISER @ 10AM at CF Virtuosity*
Do a WOD and support this great cause.
Steve’s Club provide a national network of programs through which at-risk or under served youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.
If you’re interested, you can go out to CF Virtuosity to do this team WOD and help raise money! If you can’t make it, you can also make a donation: http://www.razoo.com/story/Nycstevesclub
The Workout: It’s a Partner WOD (M/M, F/F, M/F, Youth/M, Youth/F, Youth/Youth)
2 PERSON TEAMS, AMRAP 10MIN (as many round as possible)
40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)
One person working at a time. Score is total number of reps in 10 min.
If any of you would like to participate, please rsvp here:
https://www.facebook.com/events/375472872525936/
email me with any questions (ej@crossfitmetropolis.com)
this post was good timing for the tabata situps and those of you who get ass burn…
http://www.crossfitinvictus.com/blog/two-simple-steps-to-avoid-butt-berry/
“Mexican Sledgehammer”
8-7-6-5-4-3-2-1 Squat cleans (155,105)
30 double unders
9:37 rx’d
JT-ish
16:26 rx’d
Thanks EJ and Amylynne for my Mexican sledgehammer and great coaching.
Mexican sledgehammer (at 93 lbs)
13:10
DUs were my sticking pt
Then tabata situps 12
JT-ish 12:35 RX’D
Boom
DNF in 25 mins woot! FIrst set of everything was strict, but for HSPU, I was forced to start kipping by the second set.
Tabata – 11 situps
Work boot camp. Just threw up in my mouth.
JTish- 21:04 rx’d
Tabata situps – 11
Crossfit Cornell
Bench
125×5
135×5
155×13
Squat
115×5
125×5 (keeping chest up)
145×6 (chest came down)
5 x 200m Row, 1m rest/5 dips (with straight bar machine)
6am I see you.
Scaled 21:30
Ring dips were pretty rough
21:27
Knees on red box, feet on box for dips, and jumping pullups with negative
10 situps
25:37. 10 straight strict hspu, but then it all fell apart. Had to modify everything at some point.
6 sit-ups
21:58
feet on gray box, weiner dips, strict pullups
13 situps
(had 14 for first 5 rounds damnit)
25:38
21-9-6 HSPU w Ashleigh’s aid, then negatives
Pull ups off of wrists
13 on all sit up rounds of tabata.
Thanks Ash for making me do the HSPUs.
JT-ish 17:23 RX’d
tabata sit ups: 9
15:30ish.
Scaled everything to approximate the movements. Thanks for being kind Ash!
tabata: 10
Sign up for the Paleo Challenge even if you are even 1% interested!
25:47 (lots of mods)
11 situps all rounds
23:15 – Scaled HSPU
3, 2, 1 negatives, then scaled to box
8 rounds
Let it be noted that Amylyne killed JT after she had already done a WOD
Shoulder still getting rest and work by Dr. Mike so came in to do a 21-15-9 Back squat with 30 double unders in between each set.
About 3 reps into the set of 15 my hamstring twinged…..so I stopped. The conversation that followed with Frank was the best part…
Frank – what’s wrong bud
Me – Oh my shoulder still and now i just got a hamstring twinge
Frank – How old are you?
Me – 38
Frank – I think your almost hitting your warranty.
Awesomeness from Team Old Balls …and so true!
First blog post! Workout #3.
Lots of scaling with boxes and jumping but was pretty happy with surviving the entire 30 mins! Finished 21′s, 15′s, and 9 box modified HSPUs. Tabata: 5.
Lookin forward to posting a time soon!
Thanks, Dave, Eric, and 7:30!
24:56
HSPU-kick up to negatives
ringdip-negatives
pull-ups-jump to negatives
tabata 7 =(
19:48
Box HSPU
Ring dips negative and box
Jumping pus
Tabata 11
23:20 with negatives on HSPUs ans dips. Pull ups rx’d
Great to see friends at the box tonight.
Joe, I only know because I’m already past my warranty.
@Joe,… Your my boy blue!
Made it through 2 rounds plus 5 HSPUs with knees on the red box, ring dips with the box, and rings for pull-ups.
Tabata = 4
JTish 32:19 did everything rx, hspu were brutal by the rnd of 9.
S/U’s: 9
JT-ish: 22:27 rxd
Tabata situps: 7
Did everything rx all the way through, but did not finish
Got through the 2nd round of ring dips at the cut off. Here’s to hoping my patience with strict HSPUs pays off!
Tabata situps: 6
JT-ish: 30:07 rx’ed
Tabata situps: 9
pumped to get into strict hspu mode and not fail an attempt, better knowledge of my limits and practice is helping.. last time I did JT I got 43 min so this is a major improvement
nice work PM crews
23:43
scaled x3
Eroc, mexican sledgehammer? Is that a new nickname or a WOD?
19:54 HSPU with red box, ring dips with red box, jumping pullups
tabata: 9 (had 10 for 8 rounds straight!)
3 games vball rx’d
rest day tomorrow, Pump Games this weekend
12:24rx
25:30
1 HSPU, 5 HSPU negatives, rest Box HSPU
Kipped a little bit on the pull ups at the end though
Cash Out: 11