Mon 13 Aug 2012
Tank Top Tuesday
Posted by AllisonNYC under Skills and Drills, WOD
[47] Comments
Amy & Rolf enjoying some burpees in the sun.
Uh-Oh, Rolf.. Looks like you need to just a bit higher 
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Strength WOD:
Back Squat
5 x 5
__________
Conditioning WOD:
30 – 20 – 10
( 10 Minute Cap )
Overhead Walking Lunge 25 / 45
Pull-Up
GHD Sit-Up
__________
Click Here For The Last Time We Did Both Of These Workouts
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When you are courting a nice girl an hour seems like a second. When you sit on a red-hot cinder a second seems like an hour. That’s relativity.
- Albert Einstein
47 Responses to “ Tank Top Tuesday ”
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240# for back squats
All rounds felt good. Round 2 was the hardest.
I took the metcon off because of some elbow pain and did some BG instead.
I will be heading off to Chicago tomorrow to get hitched. Jenny and I will be back on Tuesday. Her new name will be Jenny Walkowitz.
Some serious air Amy! Look like u were shot out of a cannon. I look like I was sucker punched right before takeoff haha. Stay tuned for next weeks installment of couples crossfit…
GOOD LUCK JARED & JENNY!!! Jared, now that you’re getting married – DO NOT let your wife out-burpee you like Rolf. Preserve your burpee dignity – or all is lost.
BS 5 x 5 at 120 – felt good, getting deep (+5 lbs from last)
Metcon – 11:36 with 35 lbs plate (1:10 faster than last)
Hot yoga tomorrow! Namaste! Peace & love!
Big MIke – thanks for carpooling us home!
BS: 100lbs. Up 5
Felt pretty good. Need to focus on pushing knees out on my way up as I increase weight
Metcon: 12:02 compared to 13:39 last time
- jumping pull ups
Congratulations to Jenny and Jared!!!!!!!!!!
Congrats Jared. Very cool stuff, this whole marriage thing.
Did my hip PT while everyone worked on back squats. My pistols are slowly coming back which is good.
Metcon – lots of scaling
– 25 lb plate for lunges
– 12, 8, 4 strict pull ups
– 20, 15, 10 GHD
9:25
Back Squat: 190 lbs. 5 x 5. Up 5 lbs from last time we did this. 5 lbs more next time. I am finally getting comfortable at the proper depth. I did not think it possible for my old bones to get to the correct place, but it is happening.
Great explanation of the program by Brendan. It all makes sense when you look at it that way.
11:48 on the metcon.
And, to the JWalks, congratulations and best of luck. May the light in me honor the light in you. Namaste.
Been on for 5 days straight and feeling it. Going to take an active rest day and run the loop.
Congrats Jared!
85lbs for squats focused on keeping the knees out.
12:26 for Metcon.
Congrats Jared!!!!!!!
BS – 205 – 5X5. Felt heavy but good depth. 210 next time. I have plenty of time to go up.
Metcon – 11:47. 37 seconds slower than last time but I’m happy with it because I was tired and unmotivated. Did GHDs in sets of 10 this time which was an improvement.
REmember if you want to eat some delish BBQ at Dinosaur BBQ on Sunday August 26th from 3-5 p.m. for under $30 then RSVP by emailing me at brookebregman@gmail.com
So far we have 12 people, there really is no limit, just come and enjoy a relaxing afternoon with meat (alicia????)
haha, I do love me some meat
I’ll email you
Congrats Jared!
Congratulations Jared! Have a great wedding and all the best to you and Jenny.
Mike – I thought Vikram and I were the only ones in CFM who would use namaste, but I’m glad to see yoga and V have had their influence on you.
Great 9am WOD yesterday. Lifting tomorrow so see you folks later in the week.
95# for squats. Focused on really getting low.
Metcon: 12:50; jumping pull-ups
Great picture Amy and Rolf!
BS
95lbs x1
100lbs x3
105lbs x1
Metcon: 13:30
25 lb plate for lunges
jumping p/u and RR
GHD
Big Mike- thanks for the ride home- I got scared when Skinny V said we were jogging back!
Congratulations Jared and Jenny!
With football season almost upon us, i bring you the rousing words of the great Ravens LB, Ray Lewis “Wins and losses come a dime a dozen. But effort? Nobody can judge effort. Effort is between you and you. Effort ain’t got nothing to do with nobody else. So that team that think they already seen you? They think what they seen you on film. They ain’t saw what film shows. Because every day is a new day. Every moment is a new moment, So now you got to go out and show them that you a different creature now than you was five minutes ago. I’m pissed off for greatness. Because you ain’t pissed off for greatness, that mean you OK with being mediocre.”
I probably only have a few weeks left at CFM, but I finally bit the bullet and registered to comment today.
Back sqaut:
245×5
245×5
275×5
275×5
295×5
Metcon:
13:50
Congrats Jared & Jenny! Take in every minute!
85# BS
Metcon 13:29
25lb lunge
Pull Ups: split btw jumping pull ups & RR
Ghd
245 through the 5 sets.
for the metcon.
BS: 105lbs
Felt pretty good. Should be able to increase weight progressively but need to make sure I stay on my heels on my way up.
Metcon: 13:52 -> the lunges with 45 lbs challenges my cardio and my leg strength for sure -> bottom need to improve cardio and leg strength if I want to improve timing.
———
Some people asked about “good, authentic” french food so here is the name and address of a restaurant I really like.
Zucco: Le French Diner
188 Orchard St., New York, NY 10002
(nr. Houston St.)
212-677-5200
Hole in the wall, no reservation, decent prices and more importantly the best, most authentic french food in Manhattan so far.
Enjoy!
BS-155lbs, 5 lighter than last time but technique was much better this time around; focused on initiating the movement by shifting my bum back which helped to keep my back straight all the way down.
Metcon-17.22. Lots of work to be done there.
125 (5×5) definitely got deep enough this time
Metcon: 7:21 RX’D
#275 5×5
9:02 Rx’d
My gf Amylynne crushed it!
Congrats Jared! From a long timed married man, I only have one piece of advice:
Happy wife, Happy life!
Back squat: 230lbs (+5 from last time)
Metcon: DNF, should of finished this one. I finished the last round of pull ups at 11:30 and all the GHDs were occupied
Back Squat: 195lbs (+10 from last time)
Metcon: DNF, finished 2 rounds.
Back squat: 185#… Go heavier next time.
Metcon: DNF. 2 rounds in ~ 12:20.
Ps. CONGRATS JARED!!
KB extravaganza at NYSC courtesy of Eroc
Metcon: 500m row, 30 KB swings 1 pood 3 rounds
11:00 min
Team rehab: 115# x5. No pain, just a bit weak and unstable
Modified metcon w hip extensions, GHDs and strict pull ups
Always a treat to have Brendan dropping knowledge.
Jared congrats buddy. #30plusandmarried
115×2, 120×3 (Thanks Brendan
)
12:41 with ring rows
Me the newbie today, thanks all so much for making me feel so welcome and not as scared as i was walking in!
back squat 50 lbs
9:56
15 lb plate
ab mat sit ups
ring rows
reminder….my first day
Thanks Mike for the ride home!
128
Did these as DLs (worked 3-3-3-3-3 BSQ at cfit southie yesterday) as 5-5-5-5-5 at 225-245-255(fail at 3)-225-225
11:50 Rx’d. 20 sec drop from 5-30-12.
120#
compare to 3/7/12 @ 165#
cash out: 1+29, 35# walking lunges, jumping pullups
Disappointed in my squat – worked up to 135 in the warmup, but dropped to build up some confidence. Far from what I did in March – goes to show that eating clean & working out consistently builds strength. After all my time off (and eating poorly), I feel like I’m back to square one. Not to mention “DT” kicked the shit out of me yesterday and I felt like death today. Onwards to tomorrow!
200#, up 10 from last time.
Metcon: disgusted face, rx’d.
Round of 30, then 20/20/12 pullups.
No comparison to last time as I had to sub due to a shoulder problem.
115 x 3 sets, 120 x 2
Metcon was a DNF, did sth to my shoulder on the first round of pull ups, no bueno. But the first 8 kipping pull ups felt awesome.
Happy wedding Jared!!
5×5 @ 73# (80% of 5RM)
+20# since 7/16
Form was not the best it should have been due to body feeling out of it, probably should have only gone up 15# today
Metcon = DNF
Finished 30 round + 20 OHWL + 3 ring rows
Subs: OHWL w/ 10#, ring rows, abmat sit-ups w/ 15
+23 reps from 7/16
Congrats Jared!
Backsquat: 135#. Was a struggle after vacation. Should try 145 next time when I’m feeling better.
Metcon: 1round plus 46. rx’d
5X5 Back Squat-155
MET-DNF 1+32
BS: 105lbs
Metcon: DNF – completed 2 rounds
BS: 115
2 +10
25lb and jumping pullups
So much heart, love and dedication in 5:30 class tonight, words can’t express
250# squats (+5 lbs from last time)
13:20 GHD annie as metcon (hands are too torn to do pullups)
agree with LB, 5:30 was pure inspiration
120# squats
*down 15# from last 5×5, but that was before i thought i had a meniscus tear so i’m easing back into heavy squatting
9:35 on metcon rx’d
LB, i expected more from you.
270
10:28rx
120#
11:50 with ring rows
5×5 @ 85#
Metcon: 12:22 (some combination of real pull-ups, jumping pull-ups, and ring rows). Time was 1:00+ faster than last time, but different combination of pull-up scaling so not sure the two can really be compared. Someday I’ll be able to do one of these things RX’d!
235#, DNF