Mon 25 Jun 2012
Tuesday
Posted by B-boy under Skills and Drills, WOD
[59] Comments
The coolest girl in the whole world, Aimee Anaya Everett, showing off an ideal rack position. <3
http://www.catalystathletics.com/
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Strength WOD:
Push Press
5 x 5
** Refer to the link for the last Push Press workout: **
http://www.crossfitmetropolis.com/tuesday-4/#comments
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Conditioning WOD:
Run 2 Miles
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“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn’t matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
– Maurice Greene
(attributed to Roger Bannister shortly after running the first sub-4 mile)
Awesome 6 AM. Great turnout. Beautiful morning.
Subbed (gammy shoulder):
50 pull-ups
100 push-ups
50 GHDs
2 mile run: 12:40
160# 5×5 push press
14:45 CFM 2-miler
Subbed Workout (Shoulder surgery in t-minus 2 weeks)
50 GHD
50 Hip Extensions
30 Back Extensions
50 pushups
50 Weighted Abmat Sit-Ups
CFM 2miler – 19:50.
Pretty sure I set the mark for slowest time. Make sure not to get caught at 96th and 5th, Park & 90th, or 96th and 3rd. Those lights take a while
Happy to make the 6am party, but my right knee is still pretty wonky so…
5×5 strict presses at 55lbs (had to push press rep #25 b/c I paused at the bottom)
8 min AMRAP of sorts of 10 dips, 10 pushups, 15 weighted situps.
Jealous of everyone running this morning. Beautiful day!
80#
16:48 on the run
(1) 125#
(2) 14:48; started off jogging & by 5th ave got more serious about it.
Beautiful morning, nice class.
95#
Shoulders are pain free, but taking it easy as I build strength back up.
14:49
(12:55 without stoplights)
The run felt great. Thanks to Courtney for the motivation.
175# (but failed my very last rep… mental weakness!)
15:00 run – was on pace with Skinny V until we stopped for a light at lex and 90 and my back tightened up… just part of getting back in shape!
enjoy the weather!
60 DAY GOAL – FINAL WEEK
Final week to try to get those goals accomplished! If your goal hasn’t been marked off the list, let me know!
Good luck!
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdDlFTjRvT2ZoTVJrMHVReWs5MEZpWnc#gid=1
Doctor Referral List *New Referrals*
Need a referral? Not sure where to go? Check out our referral list.
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdG9ZV2xUT2Y4T2xMQXZpQU5xQzFTbnc#gid=0
ANNOUNCEMENTS:
*WOD-nic – NEXT SATURDAY, JULY 7
Join us for a WOD followed by a picnic.
Bring food, drinks, friends, sunblock
Time: 10am
Location: Pinetum in Central Park
*CF SUBWAY SERIES
It’s the battle of the NYC affiliates. Anyone can participate (and scale) and only the top Rx scores for each team count. And you don’t have to commit to the whole series to participate.
SAVE THE DATES
8/4 – CrossFit Queens
8/11 – South Brooklyn
8/18 – Long Island City
8/25 – Virtuosity (Post-WOD BBQ, too)
205# – Push Press – def heavier next time, had no problem
17:08 on run – gotta factor in the traffic fo sho
I really don’t like running, but that was actually a nice run, felt good, will go faster next time, not good at pacing – nice weather
Steph Mill and Melanie dominated me
145 lbs push press. Actually felt lighter every set.
Went for a 2 mile jog. 17:23. I guess running is a goat.
175lb PP
14:30 (Nice lil 2 mile course)
65lb PP
Run in 17:02… Beautiful morning for it!
CFM was on fuckin fire this am. Old school, new school, 2 miler, perfect temp & nice breeze. FIRE.
12:33 – Mapmyrun says it’s exactly 2 miles. Comfortinggg.. Got a little agressive w the traffic.
sorry been missing the CFM FIRE so much recently.. focusing a little more on climbing right now. but when olys start up will not be able to resist!
VIKRAM! OMG. That doesn’t sound like you’re letting your shoulder rest to me.
This is for you & everyone who is dealing with a nagging injury or almost injury..
REST and when I say rest I mean completely rest that area. If it hurts to push press don’t do pull-ups. It’s aggravating the shoulder and slowing your recovery.
You should be resting and icing. Focus on squatting and things like that. Didn’t your Mama ever tell you that if you pick at a scab it will leave a scar? Rest and heal Completely. Please.
Started @77# for 5-4 dropped to 75# for 5-3 dropped again to 72# for the last set then did 10 @42#
Rough
18:13 for the run
PP 80#
Run 18:57
push press at 125 lbs. Same as last week. Actually got easier each set. Will try to go up 5 or 10 lbs next time.
16:28 for the 2 miles.
*BENCHMARKING SHEET
Hey all,
If there’s one thing us coaches would like for you to do aside from stay healthy, is knowing your numbers when you go to the gym.
When many of you started at Metropolis, you probably received a worksheet for benchmarking. In case you’ve lost it, I’ve created one on google docs that you can copy and use to store your workouts
http://tinyurl.com/benchmarkingCFM
Keep track of your numbers!! This is the best way to watch your progress.
I can’t get anything right:
Brendan yells at my (skinny) ass when I squat.
Allison yells when my (skinny) ass rests.
I hear ya. Will try. So hard to sit in the back of the gym watching others kill it. I HAVE TO FEEL THE LOVE. I’M ADDICTED TO CFM. Plus I don’t want to lose the little progress I’ve made…
Will try to sit tight, but can’t promise anything. You guys are too awesome. Sorry, coach – the best I can do.
Skinny, join me for hot yoga tomorrow morning at 6:20. If interested send me an email michael@greenandcohen.com
And you have to admit, pushups and pullups are not quite a rest for the shoulder.
Have to love your zealousness….
PP: 105
Run: 13:04
Crazy work sched. WOD at work Gym
65 x5 (PR for me, I think last time I did 55)
Run just under 18 min.
See the 6am class tomorrow! Then off to Kentucky for a few (again for work)
V.. I did’t mean you should stay away from the gym and miss out! Not at all. And you do LOTS of things right. I saw how hard you worked yesterday to make your squats perfect and it paid off.
I just mean if you need to rest your shoulder, rest your shoulder. Squat, Sit-Up, Back Extension, Lunge, Run, Box Jump… So on. Stay away from ALL shoulder exercises so that your healing process speeds up instead of getting worse.
Come to the classes just sub out a different lift or other exercises during MetCons. Everyone would miss you too much if you didn’t come!
But think about how much progress you’ll lose if you keep pushing it instead of resting. You’ll have to REST with a major injury for MONTHS instead of just resting, icing & subbing for a week or so.
I hope you know I’m saying this because I care about you and your gains!
I have a feeling that Skinny V is confusing pain for soreness. I think he should push through hard and really see if this is an injury. Anyone agree?
Jared is just intimidated by the new ‘Protein Shake V’…
Crossed the 150 lbs body weight threshold this weekend. 151.6 lbs and counting.
Thanks to Coach Allison, Coach EJ, Big Mike…basically all of you except Jared.
Warm up
500m row , b-boy’s squat mobility workout, 500m row, ej’s hip mobility workout, 1000k row for time (3:31)
Push Press 105-105-110-110-110 (up 15 from 6-19-12)
Deadlift 205-215-225-235-245(up 15 from 6-1-12)-255(f at 3, this is also a 3RM pr)
Tabata hollow rocks (more like hollow chubby (i didn’t stay fully erect)).
trying to fight off a cold so slept in this morning instead of wodding. later at my apartment with LB:
5k run on tmill (23ish)
bench press (with dumbells): 5-5-5-5-5
50-50-60-70-80 (PR)
will live to wod another day
Hiking in Colorado. Summitted Grays and Torreys Peaks today. Happy with fitness obtained from CrossFit. Thought I was elite until I saw a 9 year-old and 75 year-old pass me.
120# for the push press, up 5 pounds from last week. Failed on the last last last rep, but rested a minute and finished strong.
17:09 on the two mile (and the evening two miles consisted of 8 las of the block ie 1/2 mile up the 100th street hill).
57lbs x 5
2 Miles: 17:36
crossfit in my hometown Madison, CT:
skin the cat on rings
weighted pullups
12min amrap 7 thrusters/14 front squat/21 deads at 95 lb
100 situps
i’ll spare you the boring details, but a great workout.
I was surprised that i was stronger than all these big young guys there.. nice folks but they are definitely not breeding an army of darkness like Brendan is.
Push Press 140lbs (PR!!)
2mile run (8 laps) 15:45
175 5×5 push press
Then practiced power snatches @115
Easy 4 mile run in Central Park
During the first set I was thinking that all the beer I drank over the weekend must have sapped my strength. And then I realized I had 10# more than intended! My math skills are embarrassing.
84# (PR by 1#) def could have done 85 but was so discombobulated by my terrible set up.
No run due to knee. 2K row @8:50
Never done this, so there is my benchmark.
Push press: 130 lbs 5×5
Run: 13:09
Mad About Crossfit, Madison, CT
Got goaded by Mikey to do some skin the cat, and now I have shooting pains in my arm.
12 min amrap
7 push press 65#
14 front squats 65#
21 deads – subbed with good mornings
5 rounds 4 PP
100 sit ups for time: 2:45 unbroken
Push press: 115
Go to 125 next time. Form getting better.
8 laps: 17:17
looooongg day at work and no lunch. was too hungry to come tonight.
Push Press: 65# x 4 sets, 70# x 1 set
Run: 14:45 (traffic sucks)
Loved our 4 person 7am crew!
125#
8 laps – 14:45
Push press: 155 lbs 5×5
Rows: 2k 8:03
Plantar fasciitis now connected to the pulled calf muscle…grinding through
Rafael I feel your pain. Same problemo for me but I don’t think I pulled the calf but rather something along the inside of the shin close to the ankle. Needless to say this workout was subbed for
Strict Press 5×5 @ 62 Lbs
3 Rounds
10 Negative Ring dips
15 GHD
20 Abmat
Followed by 15 minutes of fantastic instruction from Courtney on how to Improve my rowing technique!
Push press 90 lbs (PR)
8 laps ~16min (est. due to clock stopping!)
Best ad for a gym or boxing gym ever. Seriously. Ever. WATCH THIS! IT’S HILARIOUS SH#T!!!
http://www.thesfegotist.com/news/national/2012/may/22/best-ad-boxing-gym-ever-seriously-ever
dragged myself to the track-
8 laps- 20:15.
i hate running. and running in circles make me dizzy.
160 5×5 (+5 from last time), felt good, maybe could have done 165
run,
.. cramped up (clearly dehydrated, like an idiot) at 90th and 3rd.. think I had a good pace going but decided to stretch it out.. literally on the corner for 10 minutes and walked back.. no point in running with a cramped up leg
130
17:17 on the loop
army of darkness, baby
Couldn’t have been more excited to see this workout this morning. A run! Something I could finally do well! And then I tripped and broke my toe(s) at the office. Sigh.
45# push press
Weight was light, but focused on good form and keeping weight in heels to avoid further pain in toes. Slamming the bar into my jaw on my last rep was the cherry on top of today.
Subbed run for 2K row: 9:27
PP: 170×5, failed on the last rep of sets 4 and 5.
2 mile run: 15:45
16:10 on 8 laps around the block. I decided I’m just going to get really fucking good at hill sprints and dead hang pull ups until in better.
@mikey: “that’s my boomstick. On sale for 39.99 at S- mart. Shop smart, shop… S… Mart!”
5 mile run this morning, moderate pace, forgot a watch so not quite sure on the time
35 min. endurance swim, did the 1st 1000m w/ fins then finished the time up without them
5×5 Push Press @ 115
2K row: 7:33
185
felt light once warm.
195 next time.
135.
It was light and could of definitly done more, but was limited on sleep and couldn’t find the strength.
19:30 for 2 mile run.
#105 – Back on track. Last time I did overhead was in May @ 100.
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Conditioning WOD:
Run 2 Miles
17:21 – can’t count…Thought I was done after 7 laps, until I realized no one else had finished…lost my rhythm and just slugged through the final loop
145-150-155-160-155
14:50
A little out of the swing given my week of rest and not confident I knew a good weight to go 5X5 so did 60-63-65-68-68. Yay incremental plates.
18:28 on the 8 laps run.