Wed 1 Aug 2012
Wednesday
Posted by AllisonNYC under Skills and Drills, WOD
[44] Comments
A picture from the very first class B-Boy taught at CFHQ. Nice all star cast.
__________
Wednesday’s Girl:
“Angie”
For Time:
Complete one exercise before moving to the next:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
__________
Can YOU beat 10:11?! :O
__________
A man who is a master of patience is master of everything else.
- George Savile
All men commend patience, although few are willing to practice it.
- Thomas Kempis
- Thomas Kempis
23:50 (PR by 2 minutes from 5/19/12). Began pull-ups with 20 butterfly. Felt better about rom but will video myself. Butteflies went fast so went to 5s with regular kip. Push-ups went very fast. Maybe this was from Monday’s tough Cindy?
My goal is to someday beat Dale in a bodyweight WOD.
Great mobility work EJ!
A brutally beautiful hot yoga class – if that makes any sense at all.
Sorry I missed Angie. I actually love her. Bodyweight and endurance…
A big day for me. Today marks my 2 year anniversary at Crossfit Metropolis.
It feels like yesterday when I walked in to the auto garage and met some of the nicest and most inviting people ever. Eric, Brocket, Dave Kiley, Big Brian, Brooke, Higg, Dave Lederman and so many others. Nobody judged you no matter how bad you were at this new thing we call Crossfit. Maybe a few chuckles about my inability to squat below parallel.
In these 2 years I have done my best to pay that forward. I hope I have succeeded.
For this year I have some simple goals. Putting them hear on this blog will serve to make them all the more real. Once you say something, you have to do it.
1. Continue to show up every day, leave my ego at the door and give you everything I have. If you do that all other individual achievements will come.
2. I want to win the OceanState Crossfit Master’s Comp for my age bracket next year; and
3. I want to finish in the top 10% for my age bracket in the Masters Open Comp for the games. This one is most likely pie in the sky, but why not.
Thanks to every member of the great community of Metropolis for making these last 2 years so special.
21:57 rx’d
surprisingly, this is the first time I’ve done angie?! Nice job 6AM!
I took the time to do my situps with a mat and ab mat to prevent the infamous ass-berry. Not worth it, LOL
I was looking at the last time we posted this and Adam mentioned hand care, especially with high volume pull ups. Thought it was worth posting, since a lot of people end up destroying their hands after a WOD like this.
“Take care of you hands. Many CrossFitters post images of their ripped hands on the intertubes after WODs like Angie. Well, to each his own but I would rather avoid this misery. Here’s an image of my hands after today’s WOD: http://enightingale.org/adam/angiehands.jpg. This is what I recommend: A)Do not use chalk. B)Use gymnastics grips (I use https://www.againfaster.com/shop/products/again-faster-grips/) C)Shave calluses (I use this http://www.tweezerman.com/store/product/safety-slide-callus-shaver-with-rasp/ about once a month after a shower).”
Highly recommend the gymnast grips. If you’re interested in them, let me know and I can try to place an order if there’s enough interest (ej@crossfitmetropolis.com)
Buy in: 800 meter run and then being terrorized by EJ with mobility stuff – who needs yoga? Just do EJ’s mobility training and you will be very limber to do more things than crossfit – you know what I mean
?
WOD: 22:08(PR) rx’d,23:36 rx’d last time.
The pull ups took me 10:53 – you do the math. I had EJ in my sights, I had the lead going into squats, then I saw EJ do squats, she caught up fast and surpassed, omnipresent on the squats, she started to percolate and rejuvenate (Walt Clyde Frazier).
Cash out: Walk home in the rain, pouring rain – I didn’t shower when I got home, why, the sky bathed me this morning? kidding kidding, I showered
PS – AVA, if your goal is to beat me in a body weight WOD, you should create higher aspirations. I hate body weight, I have to move a whole lot of man, a whole lot of choco thunder.
PPS – Started crossfit weighing circa 245/250, currently weigh (as of last Saturday) 215.5. Imagine if I didn’t party, I might be good!
HUMP DAY my friends, good for two things, half way to the wknd and if I have to explain the other, you need to get out more.
Love Me, Cupcakin since 1983 – Purple Rain!
Larger Than Life Mike – you have been paying it forward. You’ve defintely made us newbies feel welcome and shown us what dedication and compassion produces.
Congrats on your two years. You’re an amazing example.
Regarding the hands: Mrs. Skinny got me O’Keeffe’s Working Hands cream. Slab some on at night and you’re as good as new: http://www.okeeffescompany.com
26:00, I think. Forgot to look at the clock right away. Same time as last time, but this time switched between jumping pull-ups and ring rows. Managed 20 regular push-ups, then to knees for the rest.
25:41, down from 26:44 on 2/7/2012
CMC – Event 9/22 Adventure Run/Crossfit
Hey all,
I know Gymbelle has a team going, and a few other people had interest in putting together a team or two. If anyone is interested, let me know and we can put together some Metropolis teams.
http://www.civilianmilitarycombine.com/events/nyc-urban-assault/
Email me *NEW ADDRESS*
ej@crossfitmetropolis.com
@bfarrel and anyone else interested, I am hitting up Dr. Mike LIC @ 7pm Thursday 8/2 and then JBs for the best damn bbq north of the mason dixon line.
Hope everyone is doing well
23:05
75 ring row
75 knee push-ups
75 ab mat sit-ups
75 squats
Very modified but it feels great to be back!
Carlos / Skinny V, serious Q: what happened to the Spanish football team? Those are some abject results
Spain merely needed a rest after winning the past two EuroCups and World Cup.
Our indefatigable energies are now being devoted to saving the EU from misguided policies of austerity.
Wow Phillip. I never thought you’d show your face around here on the topic of football after your spectacular crash a few weeks ago. As I’ve always admitted, you have guts.
To answer your question, here’s what happened. As you know, the Olympics are under-23, except that each team is allowed 3 veterans. Most serious footballing countries don’t add any veterans.. they let the young guys who qualified for the Olympics, play in the Olympics, and let the chips fall where they may. Then there’s the UK, where the top story in the sports pages for weeks is which three irrelevant veterans should play, while the people in the serious footballing countries hear this, look down, shake their heads, and feel sorry for you.
From both of the sour remarks, I see that the scores sting somewhat. I wasn’t sticking the knife in – Spain have a decent youth machine/program, so it was a surprise to many.
…”decent youth machine/programe”…? My friend, we just added the sub-21 championship to our list.
The Spanish bench and B team has some of the biggest (and youngest) football talent on the planet.
We have built a football empire that will last generations. If only we had a national currency with which to pay our players…
That’s my point Vikram – I’m not being sarcastic. Surely you had enough talented kids, beyond those that went to the Euros, to beat the likes of Honduras, Morocco, Japan (I see 3x Barca, 2x Chelsea, 1x ManU etc. in the squad.)
Anyway, sorry all for highjacking this thread with ‘Soccer’ talk! Love the Olympics
Skinny is just a little loopy from our intense yoga this morning. No joke, it was the most humid it has been and I have felt like falling over since I got into work this morning.
Dale – please post more and longer. Marilina – this is newsletter worthy.
I have actually been self proclaimed newsletter worthy for a looooong time, but at this point would deny any request and maintain my anonymity!
You’re right Phillip.. the abject results sting a bit (first accurate thing you’ve said about soccer in the history of this blog). The players and manager underperformed significantly, plus the Venezuelan ref (!) in the Honduras game ignored two very clear penalties. Also, you’ve accidentally identified another problem I didn’t realize.. I’m seeing too many Premiership players in your list.. these kids are being exposed to wretched soccer. Thank God the senior team is more than young enough to keep dominating in Brazil and beyond, while the kids grow and learn from this lesson, and come back to Spanish clubs.
500m row for time in warmup: 1:49.1
That is a PR by a lot and I felt like I could have gone even a bit harder.
32:57
Thanks Stace for staying to push me through the end.
Jumping pullups / ring rows, alternating sets of 25
Knee pushups
Remedial air squats with a 10 lb plate for counterbalance but after pullups and pushups this basically made me feel like my arms were going to fall out
Another fun class today.
24:29 (up from 26:44 on May 19 – yay!)
50 Jumping pull up & 50 RR (also yay! last time was all RR).
Push up was the toughest. Managed a few strict push up & hand release push up. Rest were knee push up.
18:21 rx’d
Welcome to Metropolis Amy & Rolf, I hope you enjoyed your first day!
Those of you who missed the movie screening Strong! on oly lifter Cheryl Haworth, it’s showing on TV this month
http://www.pbs.org/independentlens/broadcast.html
Thanks Eric S. great first day! Looking forward to more!
24:13
@Mike C – congrats on 2 years. Unmatched dedication. You may leave your ego at the door, but you bring your A game every day.
26:58 RX’d
Thanks for pushing me at the end there Tommy, that motivation made me finish even faster.
Need to work on pull ups.
18:50 RX’D. Not my best.
29:56 Rx’d
Thanks Dave and Amylynne for yelling at me – encouragingly- at the end. Couldn’t have done it under 30 (albeit barely) without you!
My hands hurt!
22:06 rx’d
No problem Jason, you da man!
30:32 rx’d. yeah I know it’s past the cutoff but I got that far so it’s not like I could just stop.
Pull ups: about 10 minutes
Pushups: about 10 minutes
500 m row – 1:53
25:05
50/50 on pull-ups/ring rows
regular pushups
awesome to see Jen stick it out & finish under the cut-of…RX’d!
Thanks Steph!
Next time, Rx for you!!
Dnf shitshow. Beat up but getting there. Plenty of guiness protien shakes to aid the process..
shoulder opening yoga
DnF at 299 reps. Situps were far, far harder keeping hands on shoulders. Hate this WOD.
Oh, 1.37 in row. Blew up with 100 to go at 1.30.9 pace, coasted in.
P.s. this NBC Olympic coverage would almost have you believe it’s a swim meet. Some weightlifting, rowing, tennis even handball would be nice.
23:47
100 straight pull ups
100 push-ups
100 ab mat sit-ups
100 squats
It took me between 10-11 min for the pull ups. Need to increase the pace for pull ups and squats. Speed was decent for push ups and sit ups. Really need to make sure that I improve my positioning when doing squats. I have to work on my cardio which will help me keep a faster pace throughout the workout.
18:22 Rx
New situp standard is intense! No momentum so much slower! It’s good for us though. My abs are already sore.
29:18 rx
More of an Ang than Angie
50 strict pull ups with false grip
50 push ups from knees
Sit ups much slower with arms crossed
After squats I decided to do 50 ring rows from wrists
I don’t know my time
21 or 22 something.
Angie 18:39 scaled to 75 reps/exercise
Last time I switched each exercise every 25 reps. So I made quite an improvement this time around.