Psychic Workout

Despite the absence of Josh, Crossfit NYC pressed on with a variation of the March 18, 2006 WOD that was repeated again on April 27th, but we did it yesterday before it was posted as todays WOD. Weird.
Anyway….
500 M C2 row
50 kettle bell swings (1 pood or 1/2 pood)
50 ring push ups
50 burpies
50 dumbell thrusters (15 or 20 lbs)
50 Gravitron Pull ups
50 push press with 45 lb barbell
50 box jump using a bench press bench.
Times for the most part were in the 30-40 minute range.
One of our fearless crossfitters brought his new sexy next generation rings. Josh would have been slavating. We finished off our WOD with these rings by doing some skin the cats, archer pushups, and iron cross push ups.

Responses

  • Yoon

    Anyone coming tonight (Monday, May 1st)?

  • dan

    I’m in for tonight

  • Greg

    What, if any, are the crossfit friendly gyms in Manhattan. Not that I particularly care, but I’ve been getting some weird looks at my gym lately.

  • dan

    Greg, I am not aware of any official crossfit gyms in New York.
    To address your second point, in a word…. screw them!!! (OK that is 2 but who is counting….
    I belong to New York Sports Club. I’ve never had any problems crossfitting except for some of the multiple station routines like fight gone bad or man overboard or the crossfit 500. Those workouts aren’t going to happen except in our 5 Points Gym mon, wed and sat group class.
    For most of the workouts, I go near a pull up bar, gravitron, or treadmill with whatever dumbells, barbells or medicine ball I need and work out around that area. Only a little planning and moving is required. As long as I put everything back when I’m done, no one complains.
    Lots of people were looking at me when I did the 3 bars of death (bench, clean, deadlift) with three different bars, but when they asked what I was doing, I was more than happy to tell them and try to get them hooked to crossfit.
    If you read the comments and posts for the workout of the day at crossfit.com or the FAQ section, people are great in giving suggestions and substitutions, such as 3 to 1 regular dips for ring dips or 3 to 1 jump rope for “double unders” or using a treadmill at 3 mph
    for walking lunges or a 35 lb dumbell for a 1 “pood” kettlebell.

  • Greg

    Dan: Thanks for your thoughts. Everybody at my gym has been pretty accomodating as well — fortunately its pretty small but well-equipped.
    3 to 1 regular dips for ring dips?!? Dips are that much harder on the rings?
    Thanks again.

  • dan

    see crossfit.com FAQ 3.11 for the ring/bar dip answer. FAQ 3 Substitutions in general is great for substitutions questions like… what if I can’t do a muscle up…