Wed 11 Jul 2012
Wednesday
Posted by AllisonNYC under Skills and Drills, WOD
[44] Comments
This girl can do anything! On her very first day in Nicaragua and first time trying to surf, Sandy stood up and rode a wave! Getting up on the board is just like jumping up from a burpee, huh? 
__________
WOD:
5 Rounds for Time of:
20 KBS 16/24
20 Wall Ball Shots 14/20
20 GHD Sit-Ups
__________
Tight???… Check this out and do your homework…
http://www.mobilitywod.com/
Mike has been leading the 6AMers from the front and starting a Yoga Trend. It’s definitely a nice compliment to our training.
Yoga or not, dedicate some time each day to stretching after warming up or working out, foam rolling and mobility work! We don’t always have time to squeeze that stuff in during class, so try to get in the habit of adding it in on your own at home or together before / after class.
It will change your world and take your training to the next level!
__________
Aimee Split Jerk up to 220:
http://www.youtube.com/watch?v=1F76RIFEcDc
__________
A journey of a thousand miles begins with a single step
– Lao Tzu.
While you pencil necks were doing yoga I was rockin’ the 6 AM sesh with my main man, E-LOVE, at a blistering pace of 19:43 which was only 5 minutes slower then our fearless leader. Lol. Eric, you may have a better engine than me but hearing you gasping for air during this WOD made me realize you also just work a lot harder.
KBs and first two rounds of WBs were unbroken.
AVA, “Classy” Freddy Blassie called them “Pencil Neck Geeks”….. Just saying…..
Unfortunately backed away from this wod and ran hill sprints at 4am on 91st. Did 10 and stayed below 40 seconds on all. Not fun.
Maybe will come this afternoon, we’ll see.
Bigger-Than-Life-Mike led about 6 of us (including Mrs. Skinny) to New York Hot Power Yoga.
That stuff is the TRUFE. Honestly – both a mental and physical challenge. I had to bow out for the last 10 minutes. Truly humbling. I think I’m hooked for active rest (Wednes)days…
My pencil neck will be back to grunting and grinding tomorrow.
An inspired field trip by the 6:00 a.m. crew. Apparently, Adam could not get a permission slip signed in time so he stayed back for some extra credit with Dr. Love.
Yoga is the bomb…
And, the absolute best part of the experience, we got to meet “the Mrs.” Lady V.
Just checked the crossfit games page, and they are doing yoga for time as an event starting next year.
16:43 RX’D
I hate wallballs but marilina’s chin condom worked pretty well until it fell of around rd 4
Yoga was no joke. I felt great and got deeper stretched than ever. My shirt was of before mikes, so it was a good session!
I do feel a bit loopy now, so I am drinking plenty of water.
Wednesday yoga for now on. The place was 75% CFM.
I finally stopped sweating at yoga because I ran out of sweat.
5×5 Floor Press
5×3 Weighted Pull ups
30 GHDs
30 deads (225/165)
30 Dubs
30 OHS (95/65)
30 pull ups
750 meter row
ANNOUNCEMENTS!
1. *CFM MOVIE NIGHT: JULY 23 – STRONG!
Come get inspired as we start to get further into the oly lifting cycle.
If any of you are interested, let me know (mizsmylez@gmail.com) I’ve got 10 people right now.
http://www.tugg.com/events/795#.T_Ijo3BOeHl
2. CFM Sendoff for PlugPilot Happy Hour
Friday, July 13th at 8:30 p.m. (after the WODs).
Brad Russell is leaving us for his real family. Come say goodbye and tell him how awesome he is.
Location Kinsale (94th and 3rd)
3. COMPETITION ANNOUNCEMENT – NYC Subway Series – SOLD OUT.
Let me know if anyone got in and we’ll plan some outings to cheer you on! (mizsmylez@gmail.com)
4. WRIST WRAPS
If anyone is interested in wrist wraps, let me know. Got a new shipment of Strength Wraps. They’re meant to give your wrists extra support when overhead. Email me and I can bring them into the gym the following day.
5. CF GAMES – NEW EVENT
If any of you are following the games, check this out. (sent to me from DLede).
http://crossfitrelentless1.dot5hosting.com/blog/2012/07/10/major-announcement-for-the-2012-crossfit-games/
CF Virtuosity is also hosting a CF Games viewing party. I’m sure we can scrounge up an invite.
Stay thirsty (and bring water, a towel, and a book to write your shit down in to the gym)!
22:12 rx’ed
nice work everyone in the heat
this just came down to wall balls for me, KB easy and unbroken, wall balls about 30 missed reps but maybe I dont know how high to throw it, also bring a towel later, the ball was falling through my hands because it was drenched in sweat by the 3rd round so made it impossible to do unbroken
5×2 front squat strength work afterwards, 225#, was a nice challenge to lift heavy following a wod like that, need to surprise my body more often
drinking water like its my job
14:49 w my man AVA at 6am. yoga’s fo suckkas!!
Watched the Aimee Split Jerk up to 220 video – really confused from what was taught yest and the video. Perhaps I am just not that smart….until next time!
23:27 RX’d
Ledbelly.. How so? Maybe I can unconfuse you
BTW, who are you really?
Crossfit store opening on 5th Ave – not sure how I feel about this:
http://www.reebokcrossfit5thave.com/
Locked out of yoga at 622 this am. A colossal mess.. pissed untill reading that last post EJ- Tri’s in the games!! ALL DAY BABY!!
ELove- Organize a tri for Mowglis playboy!
yeeeee yyeeeeee yee yeeeee yyyyyeeee!
I love DT.
That might be related to the fact that I never really understand DT either.
What’s he talking about?
If anyone can explain DT, by all means…. Step up!
DT Translation:
“Locked out of yoga at 622 this am. A colossal mess.. ” – DT laments the fact that he couldn’t get into this morning’s yoga session.
” pissed untill reading that last post EJ- Tri’s in the games!!” – DT is upset until he reads Brooke’s post (he thinks EJ posted this) linking to an article explaining that the first event of the 2012 CrossFit games is a swim, bike, run, event.
“ALL DAY BABY!!” – DT is inferring that he would do well in this event.
“ELove- Organize a tri for Mowglis playboy!” – Dan is asking Eric to organize a triathlon at Mowglis Summer Camp for Boys. This is Eric’s old summer camp and where we had an awesome Metropolis fall retreat last year (see http://www.crossfitmetropolis.com/october-retreat-oct-8-10/). DT considers Eric a playboy since he is “a man, esp one of private means, who devotes himself to the pleasures of nightclubs, expensive holiday resorts, female company, etc.” (dictionary.com).
“yeeeee yyeeeeee yee yeeeee yyyyyeeee!” – My DT Translation App failed on this line. We’ll never know.
hahahaha…
love seeing the Tri at the Games…looks like a ton of fun and great to see the variance. Regularly learn and play new sports.
23:01
It took Eric S basically pushing me up on my last set of GHDs to finish this. Thanks for the support!
12kg KBs and 10 lb WBs
Had to sit outside to recover and be able to see straight after this workout.
New PR: Did my first real pullup today, just a month or two before my one year anniversary! Hubby told me I’d be in trouble if I couldn’t do a real pullup by then….whatever, I’ve been in trouble before. But glad I got it!
23:20 – I was dying. Would have never finished without the encouragement of the 4:30 group. Might have just walked off, but wouldn’t have been able to look in the mirror.
Man I’m gonna miss this place!
112
23:13. Slugfest today great work 6:30 crew.
#1 – love KPO’s count still.
#2 – love AVA’s translation of DT
#3 – Great WOD to come back after a few days off for my brother’s visit.
23:19 modified with:
8 lbs WB
12 kg KB (full range of motion for first time since surgery!)
10 GHD/10 weighted situps w/ 25#
I also got up close and personal to Luke’s sweat on the GHD. That’s what crossfit is all about. Mixing your sweat with someone you just met.
Rock on!
16:15 rx’d
Swings unbroken, ghd’s in 10+10, wall balls sucked wet balls.
21:54
GHD’s unbroken, everything else broken up. I hate wall balls.
Max pullups: 30 (kip)
I’ve been doing deadhangs and haven’t kipped in 1.5 months. Nice to see that my shoulder rehab is working.
19:06 rx’d
metcons haven’t been the same since my the competition a few weeks ago
Triathlon at the games? Camp Pendleton School of Infantry Obstacle Course too? wow just like the old days.
13:55 rx’d
Brooke you rock!
Plugpilot we ‘re gonna miss you.
18:01 Rx ‘d
KB unbroken, wall balls 10 + 10 & GHDs broken
15 days post arthroscopy
2 rounds
25 weighted situps 25#
25 BEs
25 weigh situps
25 He’s
208 cals on bike. / 20 mins
AVA, you are the Jay to my Z
Big FAT DNF at the 25 minute cutoff:
4 rounds plus 26 reps.
I just don’t have the capacity when it is so hot and stuffy in the gym to go all out and push myself. I had to rest so much, kinda feeling that its dangerous to push yourself through that heat. I’ll err on the side of keeping my old balls safe and not passing the f out.
Luke will share his sweat with you any time Brooke.
Also, thanks for the love on the surf photo. It was so much fun and I attribute my success (and fitness according to my fellow surfers) to crossfit. I highly recommend it to anyone who is willing to give it a shot.
Great stretching at the end Allie!
21:08: 8# WB, 12# KBS
GHDs in 1st round, ab mat in remaining
KBS finally clicked today! Had no clue you are actually supposed to lock out your knees! No more hyper extended back and ready to go up in weight. Thanks Allison!!
WBs were just the worst. Thanks KPow for the tips!
Congrats Brooke on your first pull-up!!!
24:45 rxd. Woof.
24:45 rxd. Prev post was me using Dbag’s iPad. Workout was woof worthy regardless.
19:30
1/2 PD leftie
10 wall balls with about 15 missed, uncounted reps. I figure by punishing myself through these, I will improve. Oh, and way too many rests here
GHD, my good ol’ as Rx’d friend
20:27
Scaled to 10 lbs WB. Haven’t done it for a while. Got better at catching the ball (instead of getting hit in the head every time). Still not loving it.
4 rounds + 1
rx’d weight but an still incomplete. Way too many breaks.
22:32 Rx’d ran into wall balls on 4th & 5th rounds
23:40 at globo gym with 20kg kb, 20 lb wallballs, and abmat situps
4rds + 32 (rx’d) at the 25 min cutoff
Echoing Joe, had to back way off in rd 4 when I starting getting really light headed and seeing stars. Not worth it to pass out. Way too hot and humid for me.
17:40
Posting this a little late, but better late than never!
18:42, modified w/ 12kg KB.
Rounds 4+5 definitely hurt. Laughing is now painful – pretty sure that was the first time I got anywhere close to 100 GHDs – I’m working on my Amylynne/Marilina abs.