Thu 1 Nov 2012
Ways to Help the City We Love…
Posted by AllisonNYC under Skills and Drills
[41] Comments
Everyone Loves JOSE!
Coolest guy ever.. and now he’s even cooler Because.. He Climbed the Rope!
Everyone at 10am gave him the cheers he deserved. He’s such a great example for everyone of what a healthy active lifestyle can get you!
__________
WOD:
“Predator”
Max Reps Bench Press
30 KBS
30 GHD Sit-Ups
Max Rep Bench Press
25 KBS
25 GHD Sit-Ups
Max Rep Bench Press
20 KBS
20 GHD Sit-Ups
Max Rep Bench Press
15 KBS
15 GHD Sit-Ups
Max Rep Bench Press
10 KBS
10 GHD Sit-Ups
** Bench Press is @ Body Weight **
** KBS 16/24 **
** Rest 2-3 Minutes Between Sets **
** Score is Total Bench Press Reps MINUS however many times you have to break up your KBS & GHD Sit-Ups. **
__________
I set up a mini Food / Clothing Drive at the gym. There’s a bin for each and you guys are filling it up already!! The Red Cross & Salvation Army are accepting donations for the people who are suffering from the aftermath of the storm. They’re asking for Non-Perishable food items and clothes, which we’ll get to them if you bring them to the gym.
The Red Cross is also asking for Blood Donations and Money Donations.
Donate Funds - http://www.redcross.org/charitable-donations
Donate Blood - http://www.redcrossblood.org/
The NYC Parks Department is asking for help cleaning up the city’s parks. It’s a nice way to help out and could be fun!
There are a bunch of people from the gym doing some shifts.. Ask Alicia about it if you want to go with her this weekend.
NYC Parks Department Volunteer Page – http://www.nycgovparks.org/stormupdate/storm-details
The Red Cross is also looking for volunteers at Shelters but you’d need to be able to lift 50 Pounds and be able to hang for some longish shifts.. We have some strong doctors that might be able to handle that! 
Here are a few more opportunities to help out:
http://www.wnyc.org/articles/wnyc-news/2012/oct/30/how-help-hurricane-sandy/
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42 reps Rx (24 kg KBS, 140# BP)
So awesome being back after a Sandy break.
47 reps – 3 breaks = 44 rx+ (bw 162, bench 165)
Round breakdown:
1. 14-0-1
2. 10-0-1
3. 8-0-1
4. 7-0-0
5. 8-0-0
Proud of myself for going rx+. I weigh 162, but stepped up the plate and did 165. Great workout!
3rd crossfit workout: 44 Reps @ 85. 3 rounds: 30-25-20 12kg KB, 30-15-10, GHD/Abmat-Abmat-Abmat.
First workout without puking! BOOM goes the dynamite!
54 reps rx’d (BW – 165lbs)
Rested a total of 3 times, which came on the first 3 rounds of GHDs. Was able to do all KBS unbroken.
Definitely gonna be sore after this one.
50 at bodyweight (177). 3 minute rests. I forget the breakdown but I got 14 the first round.
45 reps at 165#.
Scaled to 1 pood KB and ab-mats starting the second round.
Bench @ 73#: 81 reps
20-19-16-15-11
16kg (24kg for last round).
KBS & GHD all unbroken.
Tommy! BOOM!
44 reps at 165 lbs. Exactly my body weight. KB’s unbroken. 2 rests during the GHD’s (lord knows I did not want to rest, but those suckers hurt).
That was a ton of fun
38 @ 165#
24kg KBs all unbroken
GHDs 1 break until set of 15, then unbroken after that
I know we have the Crossfit anniversary party on Sunday, and am not looking to steal the thunder and dissuade anyone from going.
However, if you are looking for something to do afterwards, I bring you the following:
The 26th Annual Meat Bowl will take place On Sunday, 11/4 at Metlife Stadium for the Giants/Steelers Game. The event will begin at 11:00 that morning, and will continue until about 9:00 PM when the parking lot closes. The game begins at 4:30. We will have about 300 lbs. of meat to cook, along with alcohol to consume, and appetizers, dessert, etc… Would appreciate people bringing some alcohol as a contribution since it is hard to plan appropriately for attendance and we would hate to run out. Also, the party is free otherwise, so no reason not to contribute. And if meat doesn’t work for you, or you have other things you want to cook, feel free to bring them or some appetizers. I believe we had about 150-200 people last year. Eroc has attended the last 5 Meat Bowls and will be there again on Sunday.
We usually have a band, but we had to cancel because we are having difficulty powering up generators due to Sandy. We do have the RV with TV’s showing the earlier games. Many people (myself included) do not even bother going to the game and simply watch it on TV on the RV and continue to tailgate. We should have sufficient chairs for those who don’t head into the stadium. I’d suggest buying last minute on stub hub or even scalping in the lot if you want to attend the game. Since this isn’t a divisional rivalry, I’d expect prices to be pretty reasonable by game time, and many people lacking power would probably prefer to sell their tickets. We also may have extras to buy.
You can take a bus from port authority to get there for about $10 round trip. They usually don’t start running until 2.5 hours before game time. The bus is via Coach Bus Lines, bus 351. If you want to go earlier you can take a bus from port authority run by NJ Transit that drops you close to the stadium with about a 1/4 mile walk but runs all day. I believe it is the 164 bus. Go to http://www.njtransit.com for more info. I’m taking car service there at about 11:00 if anyone wants to jump in with me.
The tailgate takes place in parking lot section L2. On the map below, it would be about halfway up L and all the way to the right. Should you get lost, text/call me at 973-698-5621. Also, just give me a heads up if you want to attend at zimbah1@yahoo.com
http://prod.static.jets.clubs.nfl.com/assets/docs/stadium/2012-metlife-parking-site-map.pdf
Bench press: 51 reps at 75 lbs (12-10-10-10-9)
KBs and GHDs unbroken
220bw kills. Many reps were had and they were thusly taken away.
45 Reps@100lbs.
16kg KBS
GHD-rested once during 25rnd
Rest of workout unbroken
You can throw water, gloves, garbage bags and cleaning supplies into the buckets, too. Just heard people being interviewed on the news asking for those things.
Bench press @ 73#: 56 reps
Kbs (16kg) and GHDs all unbroken
***Turkey Trot – 5 Miler***
Hey Turkeys – Join me for a pre-gobble trot on Thanksgiving morning? The 5 mile race takes place in Prospect Park at 9 am. You get a medal and (some) people wear funny turkey hats/outfits. It’s a good one.
Register at: https://nycruns.com/races/?race=prospect-park-track-club-5m-turkey-trot SOON. They expect to fill up shortly.
Send any questions my way Lauren dot Emerson at Gmail, and let me know if you’re joining us. We will make the trek as a group.
-Gym Belle-
Bench press at 185# (about 10-15 under BW): 39. Had to cut out GHD’s around the second set and instead to abmat situps.
42 (44 bench presses – 2 rests)
Bench press = 53#, KBS = 16 kg
10 GHDs for each round, remainder on ab mat
Last 3 rounds unbroken
61.5 (12-12-12-14-11.5)
Bench Press: 63 lbs
KBS: 16 kg
Sit Ups: 1/2 GHD, 1/2 Ab Mat each round
All unbroken except for break to switch b/w GHD and AbMats
Thanks to EJ, Allison V, and Lizzy for the spots and encouragement! Felt good to get 14 reps on round 4 of Chest Press!
@Gus – Hit me up this weekend and we can meet up for the bus ride over to Staten Island, (201) 344-8617. Enjoy Arsenal winning at Man U tomorrow as well!
@Allison – I have lots of clothes that I have been planning on bringing to Salvation Army, so I will bring down a good amount of stuff tomorrow at KHour.
***NO endurance wod this weekend. Come play at the anniversary party instead.***
There will be NO MARATHON this weekend. Maybe this party Sunday can be a donation party?
Bench # 185
74 reps
Ghd & swings unbroken
Screw that 1/2 way up the rope crap I did yesterday. That annoyed me for the rest of my night. First thing I did today was tap the i-beam.
18/16/12/10/10=65 reps @105#. Haven’t benched since high school, so I didn’t quite know where to start. In retrospect, @65 reps, I probably should have gone heavier.
Scaled to 16kg kbs and 1/2GHD, 1/2 AbMat.
First of all, this workout was fun because you get to coach and encourage someone else, like Liz, who is exactly who you want cheering for you.
55 reps at . . . 38#. 41% of my body weight. Ab mats– too soon to go crazy on GHDs. So– no where to move but up. Fine. This finishes my first week back after surgery, I feel like I fully exist, all of the coaches and were great, I’m addicted again, and I can climb a rope so I’m happy.
59 @ 215
wow. this one was tougher than it seemed like it would be! but aren’t they all…
46 @ 63#
16kg KBS
Worst feeling on GHDs: when you can’t get up at the halfway point. #fail Thanks for your help, Sally! And, you did fantastic!
BACK TO BASICS: CROSSFIT
since the marathon was cancelled I came in to wod and get some much needed friend time with great people.. had a blast
46 rx’ed.. no breaks at all, all unbroked
155# bench press and 150 bodyweight
68 reps @ 65#
(first time bench pressing in two years, plus my wrist is not doing well)
kb, ghds unbroken. switched to 1.5 pood last round
31 BPs @180# – 101% of bodyweight
Unbroken KBs and GHDs.
51 @ 73# all ghd & kbs unbroken
Followed by paleo Wod scaled 606 reps
35 @ 125# (67%)
24kg
13-2
10-2
8-2 (switched to abmats for 7-15)
4-2
5-2
59 reps with BW 175 lbs
all GHD and 24 KG were unbroken
Followed by Paleo Wod
599 reps RX’d
After a long day, I decided to tackle the WOD with the paleo participants since I didn’t get a chance to workout. It’s a good one
Hero WOD – “Letendre”
25 Min AMRAP
25 Calorie Row
100 Double Unders
80 Kettle Bell Swings at 35 lbs
100 Air Squats
60 Push Ups
100 Double Unders
40 AbMat Situps
100 Walking Lunges
20 Burpees
TOTAL: 756 reps (1 complete round + 6 KBS)
Although bleak, we have decided to run the route on Sunday anyways. Got too many friends from home out here for the race, not to do something. So if anyone who was running is keen, we are going to start at 9am on Staten Island…Otherwsie see you for a few beers and a “braai” (barbeque)on Sunday!
Paleo WOD Scaled
Hero WOD – “Letendre”
25 Min AMRAP
25 Calorie Row
100 Single Unders
80 Kettle Bell Swings at 25 lbs
100 Air Squats
60 Push Ups from Knees
100 Single Unders
40 AbMat Situps
100 Walking Lunges
20 Burpees
Total: 631 (1 round + 6 calories)
46 @ 65 lbs
Kbs and ghds unbroken.
Just realized mid-karaoke song that I forgot to blog today’s WOD.
62 @ 73#, 16kg KBS, all unbroken
48 @ 75#, 16kg KBS
First two rounds of GHD half and half (-2), the rest straight GHD.
Bench 63# 71 reps- EJ, your pushing was awesome, thank you!
12 or 16 on the kettle bell, can’t remember.
Super fun WOD, Fridays are the best.