Wed 17 Oct 2012
Thursday
Posted by AllisonNYC under Skills and Drills, WOD
[42] Comments
Now I know what guys must feel like when they see a nice rack… Because LB’s Amazing Rack is Drivin’ Me CRAZY!! Perfection! 
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WOD:
30 Hang Cleans 255
50 Pistols (Total, Alternating Legs)
Row 2K
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Party Dues are due by Friday! This party is going to be off the hook!
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Bartendaz ..
For those of you who didn’t know what that was about yesterday. These guys make all this stuff look so easy, and after yesterdays windshield wipers, I think it gives us all a little perspective.. it’s HARD!!! 
RIDICULOUS!
http://www.youtube.com/watch?v=MOv1Izn1ync
Hang cleans @ 55#
Pistols alternating legs with hand support
2K row time: 8:18
Walking will tough later & forget about stairs! Ouch!
Hang cleans @ 95 lbs.
Roll ups to a stand for 25 reps and stripper pole pistols for 25 reps
2K row 8:14
That is an amazing job on the row by Amy Edelman-Thorisdauter.
hang cleans @ 115
2K row: 8:24
pistols: heavily scaled by holding onto rower.
Hang Cleans at 53#
Pistols alternating legs with hand support
2K Row 9:01
Awesome row times this morning.
Rest day for me.
Hang Cleans @53lbs
Modified pistols w/ support
2K Row – 8:51
ouch charlie.
Rest day for me and time to cut down on wod’s until the marathon is over…. Or else Dr. ALF may beat the shit out of me.
Tick tick tock
2 more days till money is due!
16 more days left until Metropolis’s 3 year anniversary!!
*MONEY FOR THE PARTY is due this FRIDAY, OCTOBER 19. If you’ve RSVPD’d be sure to bring your cash to the gym and give it to any of the coaches.
Hey you all, Ariel “Smash” Sepulveda was told to post on the blog but as I suspected he is too modest or shy or just anti-blog posting….so here it is:
Ariel will be fighting in BELLATOR 77 this Friday night at 8pm!
Watch it on Spiketv.com or on MTV2
GO SMASH!
Thank you sandy to post the info.
Thanks all you guys for pushing me
And believing in me. Hope all you guy
Watch the fight tomorrow. 1.2.3… Metropolis!!!
Great class at 6. Good to be back.
95# hang cleans, should have gone slightly heavier.
Pistols sucked.
8:43 row. Wasnt aggressive enough.
7:43 for row.
Went with 95# for cleans bc form started to suffer at higher weights. Think i could have lowered the row time a little bit. Paced the first half to much
8:04 row
95# cleans. Felt like the first time my form was spot on.
Pistols?…train wreck. For this WOD I will refer to it as a pink plastic water gun… That’s how lame they were
7:11 on the row. Sub 7 next time…
51 double unders in a rowt oday.the goal set was 50. Mission accomplished.
38 lbs for cleans. Went light to work on form which has a long way to go. My very very tight shoulders make it hard to do this.
Pidtols had lots of support.
8:33 row. Was hoping to set a new PR sub 8:15 but had nothing in the tank today. Still gave this everything (and had a great cheering section push me at the end!) so feel good about that but I’m dead now!
Rest day for me. Great job on the cleans and rows, everybody!
Front Squats @ 53lbs instead of Hang Cleans b/c right shoulder is hurting today. Too light, so did a few extra reps.
Pistols. Rough. Need lots of work. Used pole for all reps.
9:05 Row.
115 lbs
7:47
Needed pole help with the thrusters…
Hang cleans 58#, worked on form (and should have gone heavier, but I can lift at most 60 some odd #s off the ground at this point, so whatevah)
Pistols: finally, something I can legitimately do as Rx’d these days.
row: I suck, and José is nice enough to tell me I row well – ha! 9:17
cashed out with some hip flexor work with Francesco in italiano!
75#
8:38
Hang Cleans with 135 lbs. Felt good
Pistols suck. Used the pole for assistance.
2K Row: 8:38
Yoga for Runners at Jack Rabbit with Dlede.
First time it’s ever been pointed out to me that I have mobility issues.
Great experience, learned a lot, and will def go again a time or two before the big race. Also got the sweetest running shoes ever! Dave will back me up on that.
52#
8:12
Awesome link. And to think I thought pistols were hard…
From now on Amy and I will only answer to the names Dr. Good Body and honey bee.
Bartendaz the drink… Sign me up.
Shout to all my boys on d block. Dr G out.
yoga
definitely feeling more flexible but saturday’s run is the bigger test
and yes, I would call brian’s shoes…. eccentric
75#
9:27 really lost it on the row. must do better!
135#
pistols are hard
8:05
68# Hang Cleans
Pistols holding on to the pole
8:22 row
did this before class with Brendan
I actually did the total time and the craptastic row
20:24 #135
Row: 9:13
This is today’s Mainsite WOD and if you check out the Regionals WODs from 2012, you’ll see this is a slightly modified version, but same movements. The best can finish this in 11-12 minutes
63# Hang Cleans
pole assisted pistols
Row: 8:31
Hang cleans: just worked on form and flexibility with little weight.
Pistols: holding on to the pole
7:28 row
52# cleans
Pistols sort of
Row: 9:36
Rest day for me. Hey just found a member of bartendaz from eastern europe. Check this out, it’s insane!!! Good soundtrack too.
http://www.youtube.com/watch?v=esHWsRvvp_s&feature=related
95#, pole pistols. 7:25 on the row. Knee getting pissed at me right now.
125# cleans, should’ve gone heavier I think
8:00 row
73# hang cleans
pole pistols
Row – 9:14
95# hang cleans. Feet landing too wide I think.
Stripper pole pistols – fast!
2K row – 8:39
Hang cleans at 35# – need to work on jumping and getting under the bar
Pistols using the pole
9:28 row
95 # hang cleans
2k row – 7:48
HPC 63# – really liked being able to take the time and work on form here
Pistols w a plate
Row: 9:11
Row after pistols, my gluteus are on fire!!
Nice rack LB!!
Hang clean: 95#
Pistols: off platform
2K row: 8:13
hang cleans at 55#
pistols using the pole
row finished in 10:40. took about 800 meters to get into a rhythm, but once that hit it felt good.