Tue 12 Feb 2013
Wednesday
Posted by AllisonNYC under Skills and Drills
[45] Comments
Watch out, Vikram! Lightbody’s comin’ for you!
__________
WOD:
AMRAP in 25 Minutes:
Run 600m (Around the block, Up to Lex, Down to 3rd, In)
5 Strict Muscle-Ups + 1 Dip (1 Pull, Double Dips!) (Brendan Style with straight legs!)
Heavy Farmers Carry 4 Lengths of the Gym.
If you want a real challenge for the Farmers Carry, sub out KBs for Plates.
Girls, you can even try pinning two 5s together with the smooth sides out… Keep your fingers flat. It’s BRUTAL!
Damn! Just spit out my coffee…waking up to a picture of my nemesis.
Screw this coffee. I am crushing up some vitamins and protein powder and headed in early.
Note to Lightbody: You don’t squat treble chains like Elove just by having a beard, son (or bringing your baby blue blanky to the gym). And you don’t get strong with 15# plates. Boom!
3 rounds + run
First time using red band assisted MUs. Think I am almost there.
Lightbody…Lee…I don’t want to hear about your MUs. I will have them soon. Show some respect for your elders.
Lots of snatch drills; snatches at 63lbs.
5 rounds NFT of 10 kettlebell shoulder torture thingies on each arm (8kg), max deadhang pull-ups, 15 back extensions.
I also played with red band MU’s for fun. I love those, but I need to find a thinner band.
Snatch drills
Then worked up to 103# snatch
5 rounds
10 each arm OHS squat with 16kg KB
Max dead hang pull ups (managed a whopping 3 per round but much better than a few months ago!)
15 back extensions
Skinz I love that this photo is all on your head right now.
And you must be missing the 25# plates on the inside…125#….AKA my warm up set kid!
Snatch drills. Below knee, above knee, thigh, crease of hip, go.
Snatch– 65-70-75-80-85-90(f)-85-85.
OLY Assistance wod: one arm KB overhead squats (10 per arm), max dead hand not kip pullups, 15 ghd back extensions, not for time.
Pullups rounds of 15-12-12-10-10
Snatch drills
Then worked up to 73# snatch and felt fairly comfy with this, which is progress seeing as not too long ago this was a 1RM
OLY assistance WOD: 5 rounds NFT
10 each arm OHS squat with 12kg KB
Max dead hang pull ups (did 10 per round. i know, NOT a max but I wanted to keep it consistent…and im lazy)
15 back extensions
3 rounds
3 rounds+400m run
red band assisted muscle ups plus some dead hangs and dips
24kg kbs for farmer’s Carry
@AllisonNYC, what the heck were u talking about with the plates? 5 lb were way too easy and I couldn’t get my tiny mutant fingers around 25lb (which is maybe what u meant?)
Actually Jason & V, it’s 135# on the bar. 25s, 15s & FIVES!
<3
3 rds + run
1st rd got 1 MU and then Brendan assisted last 4
2nd rd got 2 all on my own, burned out trying to get 3rd did 3 with red band and rings
3rd round same thing
Last 2 runs were only 400 m so I could get more MU work. Very excited to get my first MU on my first time trying it.
Good coaching wins again.
3 rounds + 20 (skipped run on 4th round to get more strength work.)
Nice job on the MUs, Ben!
I think Lightbody has surpassed Vikram with his 135# OHS. Not sure Vikram can keep up now that Jason has flew right by him.
Guys…give Vikram a break. Once he recovers from giving birth to his baby boy next month he may be back stronger then ever.
Much needed rest day.
Wow Amy. Pendeha! i got your back skinny. ha. shit just got real. if amy gets pushed off the pull up bar tomorrow morning we will why at least…
looking good lightbody.
3 rounds at 25:08
15 ring rows
15 ring dips- feet on box
24 kg
Lol! Just out of meetings and seeing the blog blowin’ up! I especially love Rolf’s use of Hispanic curse words in my defense. Gracias, amigo. CFM is just so damn multi-cultural. It reminds me of the UN.
Jared is a tough and bitter short person, but he is my respected mentor. Sadly, I love him. Strong and intelligent competitors like Amy also recogninze that, as soon as this baby drops, I will continue my conquest of Walkowitz, Lightbody and The Edelmans. I think it was either DT or Gandhi who once said: “Ain’t no party like a Skinny V party, cuz a Skinny V party don’t stop.”
All kidding aside – I am coming up on my one year anniversary at CFM and doing Crossfit. I am so grateful to our coaches B-boy, Ally, E-Amor, EJ, LoLo, Lederman and Eroc and mentors like Big Mike (among many new friends) who have helped me get up to speed. Don’t get me wrong – I have lights years to go – but if I can do this – anyone can. In my first year alone I have added 40 unbroken pull-ups, DUs, HSPUs and some good weight/technique/movement to my toolbox. And there is so much I want to accomplish in 2013! I’m just getting warmed up…
Thanks to all! I LOVE YOU! Be sure to cower in fear the next time I walk by and flex my muscles.
…and one last thing since I just wrote 10 pages (sorry, Brooke) – where has Brett been!!?? We need him back on the blog!
3 DAYS UNTIL THE VALENTINE’S DAY THROW DOWN AND BRUNCH – SATURDAY!!
If you cannot make the throwdown, please grey our your name or just delete it.
Not sure what team you’re on? **Throw Down Roster can be accessed- http://bit.ly/113eFIq
RSVP if you’d like to attend Brunch, click this link – http://new.evite.com/l/MNWN6JRWI5
skinny, grow a beard, the barbell will submit to your manliness
@profita – i see your nemo and raise you sunny 40′s
Press – 165(3)x5,175(1),185(1)
FEW OTHER REMINDERS:
**NEW STUFF: Jump Ropes/Ab Mats
For the ropes – there’s some color coordination to help you out.
Choose these ropes based on your height
-ORANGE ROPE 4’10″ to 5’5″ tall
-WHITE ROPE 5’5″ to 6′ tall
-RED ROPES – Over 6′ tall
Be sure to put them away with the same ropes to make it easy to access for everyone. We also have speed ropes for sale if you’d like to purchase them. They’re $15/each
**LOST & FOUND – items will be discarded on SUNDAY
It seems to grow every week. Please check it out to see if you’ve left your notebooks, waterbottles, etc. There are a few dress shirts in there as well. All items will be donated if not collected by SUNDAY. There are also a few CF Metropolis Hoodies lurking around as well.
**SHOW THE GYM SOME LOVE
With Valentine’s Day approaching, just a friendly reminder to show the gym a little love and be sure to pick up and put away any equipment you use – including any bands. There are tons of spray bottles, so be sure to spray down any chalk messes, sweat areas, etc. Don’t forget your plastic water bottles.
Also, there’s been a lot of tape that’s been lying around on the floor. Be sure to dispose of it if you use it.
Thank you
Skinny – anniversary posts are special and therefore do not count towards your 3 for the day. So, you can have an extra post today.
Use it wisely!
-Brooke
2 rounds + run + MU attempts galore. Need to work on getting my head through at the top and keeping the rings closer to my body.
Oh, and I got my first ever MU. boom.
4 rounds.
MU were almost Rx. Fell off in exhaustion at end of third round. Had to resort to non-dead hang MUs. 32kg KB are big boys.
Congrats charles! Rock on!
congrats vikram on your 1 year anni!
today’s wod was brutal.
3rounds+5 ring pull-ups+6ring dips
allison, sorry for all the score reporting issues. i have problems with any coherent thought right after a wod.
How funny today!
Tough WOD, 3 rounds plus 600 m run
3 rounds + 500m run (turned in at the fences since time was up)
no MUs, so tried to be as slow and strict as possible on 5 jumping negative pullups and 10 jumping ring dips. used the 24kg KBs in each arm for farmer’s carry.
Congrats to Charle seeing his first MU at the noon class!!
3 rounds +7
Subbed 600m run with 600m row
Lots of ring pull-ups and dips
Plantar fasciitis is still killing me
3 rounds + 500m
jumping pull ups negative
24kg for farmers carry (OYE they were heavy)
tough WOD today! but fun, running is not my friend but I will conquer you running!!
Ridiculous wod to come back to after a week of being sick.
4 rounds even with 5 seconds left
*row instead of run
*big boy balls (32kg)
*band assisted mu
I learned that I can hold onto a pair of big black balls for dear life when Allison is yelling at me. Glad to be back.
3 rounds even. 10x jumping negative pullups and dips with a box, 2 pood farmer’s carry.
3 rounds + 5 MU’s RX’d.
Modified wod to:
600M row
10 ring rows
10 incline pushups
Farmers carry
3 rounds + row + 10 ring rows
Things are getting harder…
That’s what she said……
Made up Monday’s front squats:
3 EMOM for 10 – 220 lbs (80% of 275)
On the 10th minute dropped to 165 lbs for 8 reps
My legs are COOKED!
Then 5 rds of max rep dead hang pull-ups, 2-3 minute rest in between.
(13,8,8,8,7)
3 rnds slow and steady
Subbed 5 ring jumping pull-ups/5 ring dip negatives, 32 on the farmers
Congrats Charllie and V
Woo… That was a fun one. Many thanks to Allison for the tips on the MU transition!
3+500m
Did 5 ring pull ups, 5 band assisted MUs, and 5 strict dips per round
32kg KB in each hand
I need to start running more so that running WODs are less miserable.
3 rounds
For muscle-ups I did 5 red banded ring transitions, 5 ring dips and 5 strict ring pull-ups per round… Really feeling stronger and stronger with these. Ring/banded transitions have gotten easier. I feel my muscle-ups are right around the corner and I’m excited!
Farmer’s carry: 32kg
4 rounds plus run plus 2 pull-ups
Subbed MU’s for 5 strict pull-ups / 5 strict ring dips
32 kg on the farmers walk – loved these, felt like i was competing in world’s strongest man, except a hell of a lot lighter
3 rounds + 600m run. Subbed MU’s for 10 pull ups/ring dips, 32kg farmers carry.
4 rounds + 200m
5 strict pull ups / 10 ring dips
32kg farmers carry
Worked on DUs pre workout
Gonna go with a smiley face on this.
Was able to do the run fine, but with the ring dips and farmer’s walk, my shoulder was crying out in pain.
So I subbed abmat situps and back extensions.
Not happy with that at all. Gonna take a couple rest days, then its off to skiing all weekend
Finally a workout I felt proud of myself on! (ok, so maybe just the run part of it).
4 rounds + a run up and down 100th. did ring rows and jumping dips as a mod, 20kg farmers carry. man i felt good on those uphill sprints though!
Bench – 245lb