Tue 23 Oct 2012
Wednesday
Posted by AllisonNYC under Skills and Drills
[49] Comments
WOD:
400m Run
10 Overhead Squats
10 Lateral Bar Jumps (over & back = 1)
10 Thrusters
10 Knees to Elbows
10 Hang Power Cleans
10 HSPU
10 Muscle-Ups
… Then Back Up!! 
** 95/135lbs or All Barbell Exercises.. Use the same bar. **
** You only have to do the Muscle-Ups once. **
23:53
53 lbs
HSPU from box on knees
Replaced muscle ups with 20 dips with a band + 20 jumping pullups
Fun!
23:10 – miles from Rxing
45 lbs OHS (yup, still my worst mobility)
95 lbs thrusters & cleans
Box HSPU
20 PUs/dips instead of MUs
All in all, this was still a ton of fun. Amazing to look over and watch different people excel at different things. Humbling and inspiring.
23:44
63# OHS
83# thruster
63# clean
HSPUs on the box
20 pullups / 20 dips for muscle ups
DNF at 25 minute cutoff at 5 thrusters with 115# OHS and 135# for the rest.
OHS – 7 and 3. I was happy about this and think I might be able to do 10 on a good day.
Thrusters – 5+5 I think. Hard after OHS.
HPC – Grip problems due to messed up hands I think(hope). Took 3 sets.
HSPU – Frustrating as usual. The first round was ok but I was down to kipped singles coming back up.
MUs – Fine but harder than usual.
& Cash out with mike, skinny & Paige: 21-15-9 GHD situps & back ext.
26:15 – all barbell exercises w/ 115lbs. Should of gone heavier with thrusters and cleans. Did the first 10 HSPU strict and second 10 on the box. A majority of my rest came at the HSPU and muscle ups. Don’t know why but the muscle ups felt like I had a cinder block strapped to my feet — So hard.
20:03
65 lbs for Overhead
115 for other lifts
box HSPU’s
5 muscle ups. I really felt like doing more would have caused my shoulder to fall off
Cash out: 21-15-9 GHD/Back Extensions
That is 3 20 plus minute WODs in a row and accordingly tomorrow is a rest day.
18:06
65# for all
otherwise RX’d
i would like to say i should have gone heavier but thrusters scare me and my grip was dead from all the pullups yesterday!
23min miles from RX.
26:17 Brutal.
80# OHS 115 Thrusters.
box HSPUs
15 PUs and 15 dips
23:00
45# for OHS
65# for thrusters and cleans
toes on box for HSPU (second round last one I went to the knees)
cashout with Mike, Amy and Skinny:
21-15-9
GHDs/Back extensions
Friends – Has anyone heard of hand rejuvination? as in putting fillers (such as radiesse or restylane) into hands to plump them up to look younger? IF you have and you are interested, I am looking for a few people who want this for FREE and who would be willing to come to mount sinai at noon on November 8th for this. I have done a bunch of people in the past (won’t break HIPAA and tell you who) and they are all really happy. the amount of product we put in varies by need but you get anywhere from $1500 to $7000 worth of FREE product. Email me back if anyone is interested (AFrankelmd at gmail). ps allison- can’t put it in your butt, sorry! ;oP
YES!!!! Watch this video!! Genius and Hysterical
http://www.youtube.com/watch?v=qx8xYvrOfQw
***Trick or Treat Throwdown SATURDAY***
So far we’ve got 3 teams signed up for Saturday’s festivities (yay!). If you’re interested in judging or tagging along to cheer on your CFM friends, email me. We’d love to have you join us.
Men, it’s not too late to sign up – email me if you’re interested.
Lauren dot Emerson at Gmail
-Gym Belle-
Amylynne – Not interested in that but what about HgH or test? I want to work out 17 times a day like you!
Hey guys – came across this article in the NYT yesterday on women Olympic lifters from the UAE. It’s an interesting read if you need a distraction.
http://www.nytimes.com/2012/10/24/sports/amid-glares-female-muslim-weightlifters-compete.html?_r=0
21:50 Rx
135#
All hspu were strict
Muscle ups (5 strict, then other 5 kipping)
@Amylynne is that restylane the same thing you used on my arms last summer?
REMINDERS:
**Marathon/3rd Anniversary Party – November 4 12pm til the keg is tapped out
SAVE THE DATE! See you there!!
**OPTIMIZING CLASSES
In an effort to maximize the classes, we highly recommend spreading yourselves out in the evening. Many of you know that 630PM continues to be one of our most popular sessions, but if you can make it earlier or later, we recommend coming in at those times to help with spacing logistics. Our 430, 530, 730 and 830 average a smaller group of 5/class. Do it
**Gym Etiquette
Just a little housekeeping to keep in mind. With Thanksgiving around the corner, and lots to be thankful for, don’t forget to treat the gym with a little love..especially when using chalk. For a quick tutorial see below:
USING CHALK 101
http://youtu.be/mRm0aDztPTE
**JUMP ROPES ARE IN
If any of you need a jump rope, let me know. Nothing like owning your own, perfectly sized rope!!
45 minute class at SoulCycle. All alone, since ERoc stood me up!
When are we getting black lights and disco balls installed at our gym?!
24:15.
Fun WOD!
21:21
Really fun WOD with lots of scaling for me
43lbs on all lifts
Grey box HSPU
Ring dip/ ring rows
DNF. Got up to the thrusters. Used 115 lbs for everything. HSPU all strict, Muscle Ups kipping, those were really hard.
DNF. Got thru second round of OHS.
I used 65# for OHS and 95# for thrusters and HPC. Still no HSPu or MU. Oh well. Weight over head still feels aweful on my shoulder immobility. Ugh!
Castro ur the man. #manlyweights
22:45. Today’s workout involved a number of exercises I can’t do properly strung back to back to back.
65 lbs for the thrusters and cleans. Just the bar for the overhead squats. 65 lbs felt light for the thrusters. Regarding the cleans, I need a lot more reps to get more comfortable with the proper movement.
HSPUs just weren’t happening today, so scaled back to the box. Pullups on the rings and the knees to elbows were both really tough after yesterday’s workout.
DNF
Need to listen to the body when it tells me its time for a rest day.
22:29
52#
Box HSPU
19:38
48 lbs on all Barbell Exercises
- Knees to Elbows were really just Knee Up’s
- HSPU from Short Box
- Substituted Pulls Up’s from Rings/Ring Dips w/ Short Box for Muscle Up’s
Shoulder felt surprisingly good today.
Need to work on keeping my knees pushed out for squat exercises.
19:09 @95#.
I could have gone rx with the weight but my shoulder cramped up during the warm up. Did not try to rx the HSPU, and did ring pull ups and dips instead of muscle ups. I need to rest more.
15:53 rx’d
solid chipper
24:40 rxd. Woof.
Oh no!!!!! Im so sorry Allison V. I had a special event at work. I will make this one up to you!
I hope Ayana was great!
15 reps and the run short of finishing @ 75#. Still getting back into groove.
DNF-got up to 2nd round of HPC(5)
75#
got my 1st muscle pup. Thanks Al!
Got to the thrusters. Used 75lbs for everything. My hands were a wreck from yesterday. Made it even harder. Hspu with an ab mat. Muscle ups were my favorite part!
Got through once and back to finish my HPCs. All @65#. Felt strong through most of the movements, but kicking things off with the run got me huffing and puffing early.
21:21?
Short term memory
#95, strict HSPUs
- really need to work on MU transitions, everything else rxd
22:39 @ 75#
K2E was weak, HSPU from red box, jumping pullups on rings & ring dip holds in place of MU’s. Lat jumps were my strength.
Felt good in warmups minus inchwormimg in leftover sweat…that was gross!!
Glad to be back after a week of binging on crap
18:42 53# Should have gone heavier.
DNF HSPU in second round complete at 20 min mark
finished it all in about 37 minutes.. but after the 20 min mark I slowed down to just get in good reps
rx’ed
I just wanted to face my fear of doing 135 OHS from the ground so happy with that.. felt eh but love pushing through something till the end no matter what
thanks to all for dealing with me going long
DNF @ 20 min – finished 2nd round KTE
105# for barbell
1st set of HSPU kipped, 2nd set grey box. This is what slowed me down, but still a big improvement.
10 ring pull-ups and dips subbed for MUs.
No worries E
just glad everything is okay! Great class!
22:18
started off 35 on the OHS, had to drop down to the bar on the last set of 10. Did the rest of the wod w. 35.
Modified muscle up attempts, HSPUs w. the gray chair (box?)
DNF @ 20min – finished KTE
- 63lbs
- hspu,MU mods
21:40 scaled
25 lbs for all bar stuff….thrusters felt good, OHS need to focus on keeping my weight in my heels, and hang cleans I need to practice…they feel a little awkward
HSPUs from the red box and 10 ring rows/dips
K2e were more like knee ups
18:52, sorta. I was totally out of it and it took me 30 seconds before I realized I had to do a 400m run. Also subbed 10 dips + 10 ring pulls + 10 jumping ring pull ups for the MU.
65#, HSPUs from the red box
I definitely could have gone heavier on thrusters/cleans, maybe the OHS too (did first 10 unbroken). I love hang cleans.
Dnf everything but the run. @75#
Really mixed up order due to shit show. Too many people, I swear I won’t go to 6:30 unless I absolutely have to! Dave yelled at me for jumping over his bar, I stole Mel’s bar for OHS, a newbie asked me what an OHS was and I said “overhead squat”
but did K2E and she just followed along with what I was doing…
Boy, this crossfit thing is getting popular …
Fun WOD!
DNF at 20 min, 4 OHS and the run left.
75# & completely out of order…so. many. people.
DNF:
got through 4 OHS at the end. Only did 4 muscle ups though. 135# for everything.
DNF:
started from the bottom of the list with modified muscle ups (jump up ring dips and plank rows). made it up to KTE on the 2nd time around.
It was a fun varied workout!