Wed 16 Jan 2013
Posted by AllisonNYC under Skills and Drills
Hangin around CFHQ
10-8-6-4-2 Hang Power Clean
30-25-20-15-10 AbMat Sit-Up
93# hang power cleans
Off to Hawaii. See you all next Friday, pale as ever, I hope!!!
13:09 @ 115#, ring pullups & dips. Not my most focused.
@mcohen: re. feeling slow, it may be the bumper music. With all due respect to Tupac, Biggie Smalls, 50 Cent and the other talented artists we hear so often, sometimes a tough WOD calls for heavy, angry music. I love hip hop, jazz, country etc., as much as the next guy, but it might be worth putting a little constantly varied Pantera back into the rotation. #coexist / no hate
12:47 @ 125 lbs. Muscleups Rx’d
Alway great when Kiley is in the house. He really is the original WODFather.
PJ, I could not agree more. That head banger noise always got me moving. Reclaim the IPod my brothaaaa
14:14 @73# – 5 jumping pull-ups and red box ring dips for MU’s each round
11:14 @ 123
Muscle-ups all strict with the exception of a little hip pop in the turn over.
No warm-up at all. Just put the weight on and went at it.
You guys know I always welcome you all to put your ipods on whenever you want! You can put on opera for all I care if that’s what gets you going!
BUT I don’t have any old fogie music on my ipod so it’s up to you to get it!
FTR I was listening to Jay-Z and it seems to have worked just fine for me
135 on the cleans. AVA bet me $1000 on the spot for a muscle up…I could not deliver
old fogie music comin’ up!
Cleans @ 63#
Subbed 5 ring pull-ups and 5 dips for MUs each round.
TIP OF THE DAY: Looking for your WOD?
Use the search box on the right side of the page. Also, most of the lifts and benchmark WODs have a tag associated with it. If you open the post for the day and click the comments section, if we’ve done it before and it has a name, under “Archived Entries” you can click the tag. It will pool all the other times the lifts/WODs were done.
**SATURDAY- Frostbite Competition at CF LIC
Our very own Alicia will be competing this weekend! If any of you are interested in going, let me know! If you can’t make it, be sure to wish her luck
**MONDAY – NUTRITION CHALLENGE BEGINS
If you haven’t brought in your buy in or are missing things, please contact Jen (firstname.lastname@example.org) or myself.
SAVE THE DATES
SATURDAY – FEBRUARY 2 Hail to the Queen Competition
Cheer on 12 of our ladies at this fierce competition. Details coming out in the February newsletter
SUNDAY – FEBRUARY 3 – Double Under Clinic
Still haven’t figured it out yet? Eric Salvador and I will be hosting another clinic. Sign up information will be in the February newsletter and the class will be capped.
FRIDAY – FEBRUARY 8 – Nutrition Challenge Potluck
Who said healthy had to be boring? Join us for an informal potluck. Bring your favorite healthy dish! Details coming soon. RSVP here (password – paleo) http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**SATURDAY – February 16 – Team Throwdown & Brunch
Event not to be missed! Yes it’s President’s day weekend, but why why not play hard with us before heading away for the long weekend. Check out what team you’re on below. If you need a team email me.
Brunch will be at SoJourn – RSVP below
To see who else is on your team, click here:
Subbed muscle-ups for doubles of false grip ring pull ups and dips on the box-feet help up by Allison and then abruptly dropped to the ground!
Today was fun! Wu Tang always gets me going- too bad Rolf wasn’t there and D/Us weren’t involved!
BtN push press – 215(3)x5,225(1),235(1)
11:05 RX @ 155lbs.
You’re too strong for your own good!
My girls all did an awesome job this morning! Paige, Sara & Katie are really getting strong with the pull-ups and cleans… and Lisa & Amylynne are already as strong as it gets.
Thanks Allison! You have really helped take these girls to the next level.
FTR Angela, Melanie, Paige, and Amy were all my clients so they had a great foundation. This Saturday 2 more will join the cult. Lisa Minarie and Nicole Lee.
14:15 @ 58#
subbed jumping pull ups and ring dips for MU’s
HA! I meant subbed MU’s for 5 jumping pull-ups and 5 ring dips with the box.
13:46 @ 83lbs
- 5 jpu’s/ring dips each round for MUs
14:06 @ 53 lbs. did 5 jumping pullups and 5 ring dips with red box instead of MUs.
gotta work on the clean! EJ, thanks for the great workout! as always, my body feels destroyed after a workout with you (i love it!). thanks!
13:38 @ 125 lbs First Three sets
Last two @ 95 lbs gotta work on Cleans and that thumbs under fingers
Bar MU Solid 5-4-3-2-1
Sit up also Solid
13:40 @ 115#
Pull-ups & ring dips
Fun time with 6:30! Did you guys know that JT has a new single??!!
14:58 @ 135lbs. Some of the reps felt good, others not so much.
Muscle-ups were fine. Want to work on kipping them.
Nice article in Self magazine Brendan! Very cool
13:47 @ 75 lbs. because I still can’t do math and meant to put on 80 but had 85 on, so had to strip it to 75. Still happy because last time in a WOD used 68.
strict pullups and slow negative ring dips (with a few actual ring dips mixed in)
13:24 @ 115#
MU’s – Kipping. First time with MU’s since shoulder injury.
Glad to be feeling these again. New goal – get strict ones. I know ass backwards, but I’ll fix it.
155 lbs – got the first 10 hang power cleans unbroken that was dope. not sure of my time, when i finished i wondered why I didnt just add more weight and reps to the hang power cleans so i could have spent more time doing hang power cleans.
hang power cleans.
Subbed away from the shoulders:
Back Squat @ 185#: 10-8-6-4-2
HPC – 165 lbs
Muscle ups kicked my but
5 strict pullups, mostly banded ring dips
HPC w 22lb bar. Its so hard to go light when all I want to do is add plates. But avoiding injury wins out.
5 green band pullups, dips on bench for MU each rnd
Hahahaha yea Amy I heard its amazing on repeat!
9:35 rx at 165#
Felt solid again. Feeling pre injury good
Worked on strict muscle ups afterwards. Getting them down so happy about that.
KPO KILLING IT WITH THE HPC.
11:54 @ 95#
pulls ups and ringdips
13:57 @ 95# – was lame and dropped from 115 in the first round…boooo. Jumping pull-ups from 45+10 plates
Crossfit LIC is still looking for volunteers for Saturday. Apparently you get a free hoodie if you volunteer? If interested, please contact: email@example.com
5 jumping pull ups from rings and ring dips with feet on box each round
12:51 @ 63# and pull-ups & ring dips for mu’s
Went too light on weight tonight…although it did get tougher throughout I’m pretty sure I could’ve battled w/ 73#.. I’ll go for it next time fo sho!
12:something. 105 on 10-rep HPC set, 115 for all other sets. Going to heavier next time. First two pullup sets strict, then jumping, then ring rows. Solid ring dips for all sets. Once again, my pulling sucks compared to my pressing.
Made up yesterdays squats
4×10 Bulgarian lunges (1 pood each arm)
Red band MUs
- So part of my weak link in MUs is part ring dips, BUT the transition. So worked on that today
-HPC felt good – figured I’d go the heavier end since I couldn’t do the MUs rx’d. I realized that it wasn’t as heavy as I thought it would be
**NICE JOB to everyone tonight! Remember, there is NO RUSH in adding more weight to the bar if you’re still trying to get that technique. Yes the clock is running and we like to throw big weight around, but doing so with no regard for technique will catch up with you down the road. Remember, even the best lifters practice a ton in order to dial into that technique that gets them those big numbers.
And also, don’t be afraid to do WODs that make you uncomfortable. If you have a weakness, face them head on. How else do athletes improve? They realize their weaknesses and work through them.
Started with #93 dropped to #83 after 3 reps. Should have gone for #88.
Strict pull-ups for rounds 1&2, then strict and kips.
Weiner band dips.
got my ass kicked at Ariel’s gym beforehand so I was being a wimp, could have done 135 will do next time
Subbed 5 jumping pull ups, 5 ring dips for MUs
HPCs @ 55#
8:46 @ 185
205 should be rx. completely arbitrary.
12:40 @ 43#
5 jumping pull ups/5 box assisted ring dips in lieu of MUs
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