Thu 19 Jul 2012
Thursday
Posted by AllisonNYC under Skills and Drills, WOD
[39] Comments
“It doesn’t have to be fun to be fun.” 
__________
Dynamic Strength WOD:
Push Press
10 x 3
On the Minute, Rest for the Remaining Time
__________
Conditioning WOD:
AMRAP in 12 Minutes
7 Burpee Broad Jump
14 Toes to Bar
21 Double Unders
__________
5 x 5 Push Press
Old Skool Annie Press, Push Press, Push Jerk WOD Demo
Annie & Nicole Talk About Common Issues with the Push Press
Aimee Everett Snatch Workout
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Fall seven times, stand up eight.
– Japanese proverb
ANNOUNCEMENTS
*GYM EQUIPMENT (ROPES/WRIST WRAPS)
Wrist wraps (http://www.strengthwraps.com/)
I’ll be placing another order for jump ropes and wrist wraps if any of you are interested. email me (mizsmylez@gmail.com) if you’d like more information. I’m placing the order TOMORROW so act fast
*DOUBLE UNDER help – Sunday, 7/22 @ 12pm
On Sunday, 7/22 Coach Eroc and I will be having an informal skills clinic on DUs. Just come prepared with your jump rope (if you have one) and we’ll break down some progressions to practice and give you some pointers on how to improve your DU skills.
Group size will be limited. E-mail me (mizsmylez@gmail.com) if you want a spot.
*Movie Night – NEXT MONDAY, JULY 23 – STRONG!
A bunch of CFM members are going out to watch this documentary on Oly Lifter Cheryl Haworth. If interested, information below. Everyone is invited! Come get inspired! E-mail me (mizsmylez@gmail.com) with questions
http://www.tugg.com/events/795
68
3+4 trying to go easy on the knees. gentle broad jumps and DUs.
115 on push press. Probably should have used more.
4 rounds even on metcon.
Subbed dumb bell rows with gammy shoulder. Thanks to Coach Love for pointing out my rounded back. Story of my life…
4 even on the metcon. Great 6 an vibe as always!
170 on push press
Metcon:
6 + 6 burpee Broad jumps (those are brutal)
Carlos – your Spanish-victory-inspired $20 is with Bboy for collection, since I never seem to actually see you at the box.
75#
metcon:
4+43
subbed T2B with 42 unthrown leg throws.
nice to have a breeze for a change!
155lbs, 3 even
Just a little moving around and staying limber for the ironman on sunday.. love the burpee broad jumps!
Yeyeyeeee
55# push-press
Metcon: 3+5
65lbs PP
Metcon: 3+23
135 lbs push press.
Metcon 4 rounds and 5 jumps.
DT – good luck for the Iron Man! Let us know how it goes!
Great 6am class. DT – kick butt at the Ironman
68# PP
4rds + 5 burpees. Loved seeing everyone able to do T2B. Nick work everyone!
Great to be back with the 6am crew.
120lbs on the push press.
Metcon 4 rounds flat.
DT – all the best for the triathlon – I’m sure you’ll make us proud.
Black Swamp Crossfit. DL – 325(3),345(3),365(3,PR). “Felt good. Will do more next time.” (Walkowitz, 2012). Then DL – 315(10, PR), 225(20, needed two sets due to weak grip). Then metcon: 4 rounds –
25 dubs
25 walking lunge with ball overhead (20#)
25 wall balls
15:47. Gassed.
PP 75#
3 rounds + 7 burpees & a minute of still unsuccessfully trying DU’s
PP – 72# this felt right
metcon: 3 rds + 19
Good luck DT; Iron Man ain’t got nuthin on you
135lb PP
3+15 Rx’d
DTF kill it!
70 lbs
4 rds
push press at 125#
metcon 5 rounds+change
now gonna climb the stairs in my building with weight vest
PP: 88(3) x 6 then 83(3) x4
Amrap: 6 rds even
All DUs unbroken, which I’m psyched about
135 x 5 reps, then dropped to 125 x 5
4 rounds + 7 T2b
My DUs were unbroken as well — Amylynne you were flying!
Push Press @ 135lbs
Amrap: 5+13
Push press: 135 lbs
Metcon: 5 rds + 7
Push press: 105 lbs
Metcon: 5 rds + 17
70lbs
2 +17 – but that was my first time doing all toes to bar in a WOD so I stuck with it even though they took me forever!
155 (felt light)
6 rounds + 12 reps
PP: 85
3 rnds + 10
k2e, 1 min of DU
work event in Central Park:
12 mile bike ride Rx!
PP@ 70lbs
5 rounds + 5 rx’d
Du’s unbroken except 5th round (16+5)
75#
3 + 14
78# sets 1-8, dropped to 73# for last two sets
Metcon: 3 + 14
First 2 rds were T2B, rest were K2E.
Subbed back squats, started with 155, finished at 175
Metcon: 4 + 12 reps rx
85# pp…taking her real easy after jacking up my shoulder last time out
3+31 on amrap…bit shitty really, dubs were v.off
116
thursday night bro session lifting to a remixes of katy perry. absolutely one of the most money crossfit workouts i’ve had.
125 lbs (sets 1-3 felt light, sets 4-5 felt perfect, sets 6-10 felt like i was lifting a god damn skyscraper above my head)
6 even. haven’t felt this great in a wod in a while. was able to just keep moving and moving and even ran between the t2b and DUs. I had to break up some of the T2B into single reps but it only took a few seconds to hop back up on the bar. I attribute this to a newfound rest strategy – do a 6am on day 1, get a great nights sleep, eat a higher GI meal for lunch lower GI meals for breakfast/dinner, show up prepared to dominate at 8:30pm on Day 2.
Phillipe – enjoy bermuda and congrats on your anniversary!
Thursday night bros – in the house! Jermaine, Justin, welcome to crossfit metropolis. Prepare to get stronger, quicker and better looking than you ever have before.
165lbs – just right
6 rounds – Rx’d
Double unders were unbroken on last 3 rounds. Calve is almost @ 100%
#113
5+5 rx’d
- big class at 5:30! nice work all