Taking advantage of the differing weekend / weekday crowds, we once again repeated the Saturday workout, Man Overboard, this time dropping one station to keep things moving even faster, though with an added Tabata squat warmup that seemed to make the workout even more brutal this second time through.

3 rounds, 1 minute rest between each.

250m Row (This was the 'timekeeper' - we rotated when each rower finished)
Ring Dips
Pullups
DB Thrusters

Followed up with a one minute knees-to-elbows challenge, and some work on l-sits just in case anybody could still stand upright.

Naming credit for yesterday's workout, Man Overboard, goes to Sherry, who shouted out as much when Marshall, exhausted from the 250m row sprint in the third round, literally fell off the C2 rower.

The workout:

3 rounds, 1 minute rest between each.

250m Row (This was the 'timekeeper' - we rotated when each rower finished)
Ring Dips
KB Swing
Pullups
DB Thrusters

Absolutely brutal, especially with a serving of l-sits and skin-the-cats for desert.

Keith's version the KettleHell workout was so brutally effective that, when I discovered I was the only overlap between Saturday and Monday's class, I decided it was worth the repeat.

Following the workout (and a requisite stretch of lying on the floor), we worked a ring dip ladder, and a one minute knees-to-elbows challenge.

Ouch.

I was inspired by a workout that I heard Coach Mike Burgener talk about on Crossfit Live. So I adapted it for our group today. I think it went well.

With one kettlebell do three rounds of the following:

20 deadlifts
20 deadlift high pulls
20 two-arm swings
20 right arm swings
20 left arm swings

We took a little rest between rounds and were quite suprised by how hard 300 reps with a light kettlebell can be. Everyone felt a little better after some Dim Sum in Chinatown.

Here is a pic for you.

I missed you guys while I was gone.

In researching history, the only thing better than finding a primary source is finding two that agree. Therefore, though I was off in Austin at SxSW myself, I'm pretty sure this actually happened.

According to Dan:

Fight Gone Bad-- The Ear Rock Edition

On Monday March 13, despite the absence of our fearless leader Josh, "Ear Rock" Grahm, Stanton, myself and two first time cross-fitters, Duncan and Brett, jamed through a fight gone bad sequence.

After a totally random crossfit warmup:
5 stations, one minute rest after all five stations, 3 sets:

Pull ups
Burpies
Thrusters
Ring Push ups
Rowing Machine

Afterwards, we slammed out some Turkish get ups and hand stand pushups, then moved downstairs and worked on our olympic lifts with bumper plates.

To quote Josh, "all were rockin' and feelin saucy at the end."

And from Stanton:

There were five of us, and we did a variation of Fight Gone Bad for three rounds with burpees, push press, "ring" pushups, rower, and pullups.

Then we did a bit of playing with Turkish get-ups, handstands, and cleans.

It was a good class. We had two new attendees: my friend Duncan and a guy named Brett.

Another fine CrossFit class built around the official WOD:

Elizabeth:
21-15-9 Reps
135 Clean
Ring Dips

We warmed up with a more intensive look at OHS form, and closed out playing around with back levers and inverted hangs.

Named in memoriam of a CrossFitter killed last year in the line of duty, JT is a tough, tough workout:

21-15-9 reps of:
Handstand pushups
Ring dips
Pushups

Court, Dan and I blazed through - 'blazed' here being perhaps the wrong word, as by the end of the workout we were breaking the regular pushups into sets of two or three.

Today, I can barely lift my arms to type.

While I continue to fall painfully behind on posting about it, CFNYC rolls ahead.

Monday evening, Court, Dan and Paul joined me for a Fight Gone Bad-esque workout:

3 Rounds of 1 minute at each of these stations, with a minute rest at the end of the round:

1. Pullups (Clapping Pullups)
2. Burpee (w/ Clapping Pushup)
3. Box Jump
4. KB Swing 1.5 Pood
5. 65# Push Press

The items in parantheses were optional, to make the workout more ballistic, but apparently I was the only one stupid enough to try them; catching the bar on clapping pullups gets pretty ugly by the third round.

After tallying the final scores, it became clear that Paul had smoked us all, though everyone had clearly put in some great work, as evidenced by the sweat angels left behind on the floor.

Then, in a burst of masochism, we closed out by doing the 'two handed anyhow': turkish getup using a barbell, then, with bar held overhead, squat down to pick up and press a kettlebell with the other hand.

Per usual, the people around us clearly thought we were nuts.