Mon 24 Sep 2012
Tuesday
Posted by AllisonNYC under Skills and Drills, WOD
[39] Comments
WOD:
7 Rounds:
1 Rope Climb
5 Wall Walks
7 Strict Toes to Bar
12 Weighted Step-Ups (Holding 2 KBs, 6 reps each side)
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- Monday, Sep 24th, 2012 at 10:54 pm
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- Skills and Drills and WOD
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What is CrossFit?
Cool Stuff
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22:17
I cannot get through rope climbs without getting a bloody ankle.
Some rounds of step ups with 1.5 pood, some with 1 pood (whatever was available at the time).
Chased Amy & Paige the whole way. 6 AM ladies are so strong.
24:32 – last wall walk was sloppy
Great having Dale with us. Jared, where are you!?
24:30? My memory is terrible. First rope climb with legs and then I realized that just using arms was feasible and much faster. I rested too long on wall climbs but they tend to get sloppy if I don’t rest. Next time, I’ll do a strict 10 second rest. Step-ups with 1.5 pood.
Thanks for the tank top, Vikram!!!
24:30
16Kg for step ups (except 1st round, used 12kg bc 16kg were not free)
Wall climbs got sloppy at the very end-those are exhausting!
AVA – I think your time was 24:22…I rember the debate at the board when your numbers were erased. (I look out for my 6am buddies)
Great, grueling workout!
25:04
My shoulders are so tired.
That was just nasty.
Mobility day this am.
Question for group, when practicing hollow do you also need to practice superman style midline extensions?
See you all tomorrow.
DNF. Got thru 6 rounds in 26min. The wall climbs are nasty. 1st set was the only time my nose came close to the wall.
Skipping WOD because of shoulder concerns. Will atone for this sin and many, many others over the next 24 hours.
24:25
that was a killer workout but great. The wall cllimbs were killer- lost form after the first couple each time.
vaired between 12 and 16 kg
6am did an awesome job. Skinny-your wall climbs were money
AVA you rocked it!
I don’t know what my time was, not sure when I started – so
A little proud of myself today because I was not going to do any rope climbs because I hate them, but then I stopped being a little bitch and realised it is good to do things you don’t like.
Wall Climbs were fun
Step ups were tedious
Rope climbs were better than the last time I did them
One day closer to the wknd is all that matters!
EVENTS/ANNOUNCEMENTS
1) Throwdown is coming – SATURDAY
Team rosters are listed here
http://bit.ly/SBGaE9
If you cannot make it, PLEASE contact your TEAM captain!
This is all the information I have
Team 1 – ?
Team 2 – Captain: Dave?
Team 3 – Captain: Marilina, Team Green Weiner
Team 4 – ?
If you’re not on a team, send me a message(ej@crossfitmetropolis.com). Classes will be held like normal. Nothing changes except the matching team colors and the competition energy!
2) 10% Discount @ LexCare Pharmacy (100th and Lex)
Cheaper than CVS – mention you go to CF Metropolis and receive a discount
3) Double Under Clinic – October 14
If you missed our first clinic, don’t miss out! Eroc and I will be hosting a session during open gym to help you guys achieve your double unders or get your stringing them along more efficiently.
4) Paleo Potluck – October 19
Details coming soon! Everyone is invited
DNF: 6 rounds in 26 mins. A really long slog. Made somewhat more bearable by Kim’s playlist.
Rest day.
Perfect segue for:
http://whatshouldultimatecallme.tumblr.com/post/29617836775/trying-to-use-a-foam-roller (very safe for work)
32:50 I would be fine if we never did wall climbs again. Very impressed with Vicky’s though! She had her nose to the wall every single time!
32:00 – half of which was spent doing wall walks / laying down in between wall walks
Not to get too cocky, but I am confident team Green Weiner will win. It’s already the group most actively emailing. We are getting our war paint ready.
C’mon fellow green weiners. Let’s hear it for the us.
As for the rest of you: be afraid.
Team Green Weiner is going to stand tall and bang through the competition!
Stuck at work so……..
Power cleans
135(8)
185(6)
205(4)
215(3)
225(3)
Then “KAREN”
150 wallballs @20lbs
6:31 rx’d
60 C2B
60 pushups
60 K2E
60 BS 65 lbs
15:51 (? either that or 15:31 so im going with 51)
last time we did this about a year ago I did it in 17 and change and with 45 lb BS
yay progress
5+3T2B
16kg
152
4 rds + 2
5 rounds rx’d (25 min cap)
5 rounds
1st round 4 wall climbs
rest of the rounds 3 per round. Wall climbs are rough, but rope climbs getting easier.
60 C2B
60 pushups
60 K2E
60 BS 65 lbs
18:22 rx’d
Last time was 15 minutes with regular pull-ups
Hey everybody,
Just a reminder that I am running the NYC Marathon for Standing Tall this year. I appreciate all of the donations at my bar tending gig a few weeks back….. Anyone who would like to donate, please see the link below:
http://www.firstgiving.com/fundraiser/brianaston/new-york-city-marathon
I am about 33% towards my goal (once my deposit from the bar tending gig hit the site). Thanks everybody!
5 rounds + 1 rope climb and 3 wall walks
all rope climbs started from sitting on the floor all arms. Weighted step ups with 24kg
5 + 1T2b.
Team green wiener prob finishes prematurely, someone better count their reps.
4 rounds + 19
1st rd 5 wall climbs but not close enough to wall. Then B fixed it for me- thank you!- and i did 2 per round with much better form
8 kg step ups red box. Meant to do 12 kg but realized at the end it was only 8. Oh well. It was hard enough!
Still loving climbing a rope.
5 rds even.
Did all rope climbs L-Sit, starting and finishing with butt on the ground.
Wall climbs were toughest for me. Struggled touching my nose to the wall. Overhead flexibility needs work.
Step ups with 24kg
@Ej…awesome job!!!! You CRUSHED your time
meant to say Ej crushed it with the C2B
TC just hit his 3 post max! haha jk
fun 730 crew, fun to do a wod not for time but for perfection with form.. think we did pretty well guys!
6 rounds at 25 min then 7 at 30 min, might have done 8 rounds total but who cares, this was amazing gymnastics work
l sit rope climbs from seat to seat, bit sloppy at end but pretty damn good
wall climbs, nose to wall, hold it, each time, best wall climbs I have ever done
strict t2b felt good and slow and controlled
step ups just suck.. 24kg
good crew tonight
3 rds+ 1 rope climb – 20 min cut off
-first time climbing rope- pretty happy about it!
-5 wall walks. nose touched each time, form felt pretty good. also started from top of push up, not floor.
-knees up
-16kb step ups
that was hard, but felt good.
4 rounds + 4reps. Ass to grass climbs albeit using legs (I.e. not L’s).
24kg kb’s. Brutal
Dlede- thanks for keeping everyone in check!
For the Jews- I wish you an easy fast.
5 rounds even. 24kg kb’s. Can’t do toes to bar with straight legs. Gotta work on that. Standard rope climb, no L-sits.
Thought this a cool WOD – great for an open gym session where it can be done slowly and correctly for strength.
3 Flat.
super late post
5 rounds + 1 rope climb. I totally forgot I had 30 more seconds due to a staggered start. I would have been able to finish all seven rounds.
first three rope climbs were feet less
climb four was without feet on the way up, feet at the top to be able to touch the beam.
climb five was a seated start then used feet
climb six was all about the feet
First time with wall climbs since pre-Thanksgiving 2011. Felt good.
Fun wod!
Also a very late post
4 rounds + 3
Only good rope climbs were with Brendan’s assist, the ones on my own were not too good.
3 wall walks per round. Got my nose to the wall on most, although round 2 I didn’t on 2 of the 3. This is a good exercise but I didn’t like the blood rushing to my face when upside down and I popped a lot of blood vessels above my eye and it looks gross.
Toes to bar was actual toes to bar– this came out of nowhere that I can do this all of a sudden.
16kg step ups