It’s About Time!

Saturday 070623
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
“Arthur Jones and his development of Nautilus equipment fixed it so that a minimum wage kid can run your exercise program for you. The fitness industry, to this day, is predicated on this concept. You cannot hire experienced strength coaches to work in commercial gyms. [ ] But you can show a kid how to set a pin in a Nautilus machine in a weekend seminar [ ] and turn him loose.” Mark Rippetoe

Responses

  • http://www.crossfitnyc.org Tyler Durden

    From Brand X
    Big Dawgs:
    as Rxd
    Women use 65#’s
    Pack:
    Either scale the weight to an appropriate weight or do:
    5 sets of 9 each exercise or
    9 sets of 5 each exercise
    Puppies:
    Use appropriate weight
    sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
    _________________
    I believe we will be scaling the weight and using jumping pullups in most cases and keeping the reps the same. Looks like it will be a good day. :)

  • A2

    If I don’t come in today can I do Fran tomorrow on my own in the gym since it’s an off day?

  • michelle

    A2- why dont u use the treadmill and watch some tv? :) u can call it the Michelle

  • alex

    I just did 5 miles in 59:03 which is 2 minutes faster than last week!! New Personal Best!!! Woo Hoo!!
    skipping Fran today because I am toast!!

  • Kevin

    Congrats on the run alex!

  • Brian D.

    As Rx’d: 13:12
    All pullups were deadhang, chest to bar. I took it rather slow considering this was my first CF workout in a year.

  • Brian D.

    Also I forgot that my leg is beat up and bruised, thats also why I took it slow.

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    fran??!?! oh man
    is anyone up for an afternoon class today.

  • http://www.crossfitnyc.com Tyler Durden

    As Rx’d
    5:43
    A new PR!
    21s were unbroken :)

  • http://allisonbojarski.blogspot.com Allison

    62# thrusters, jumping PUs: 5:46.
    next time I gotta try it kipping. maybe I should’ve done it today…
    congrats to A2 for beating me by 13 seconds!

  • A2

    BLEH.. I’m wiped out.
    5:33 Thanks A1 and thanks Hacinto for counting for me since I suck at keeping track.

  • Kevin

    Nice job everyone! Way to come back from your cold A2.

  • Hari

    9:05 (Sub 75 lbs)
    2:10 Improvement from last time.

  • michael

    5; 01**
    * 65
    * mostly jumpin pus (arms fried fom 7 pm class last night and 10am ‘boxing’ class prior
    stuck around for fight club, lots of fun, thanks dammit and keith…

  • michael

    a request for rest day; can we do a kipping class? i’/e watched the main site vids and seen a few nyers making progress but i seem to be slow. my sigh shoulders are definitley slowing me down but i feel like i’ll never win the hearts of cindy anf fran et a without kipping in my arsenal…

  • Justin

    Thing about kipping, you just have to do it over and over and over again until you get it. I finally got it at the beginning of the year (and its still shaky at times), and it took about a year to get it. Of course I used to be able to actually do a few dead hang pull-ups so I didn’t work on it much. Now I kip mainly out of just necessity :).

  • A2

    HEY PEOPLE::
    Who’s coming to McCarren park pool with me tomorrow after class for the first jellynyc pool party of the summer???
    Slip-n-slide, music and dodgeball!!!
    Come on !

  • rob

    I’ll go after the Oly class.

  • A2

    yeah me too it starts at 2 anyway… yay
    bring your bikini rob

  • dan

    Done later in day at 86 NYSC
    Personal Best as Rx: 7:50

  • Moon

    7:28. 85#, Jumping pullups.
    Shoulda tried out those bikini’s out at the Coney Island Mermaid Parade – much fun. Personally, I have not worked my way to bikini-worthy badonkadonk status yet.

  • A2

    Speaking of bathing suits… check out the XFIT site. WOW WOW WOW
    I love crossfit. really I do. Totally love it
    hey dammit, when is spandex day??

  • Kevin

    I’ve been waiting for spandex day for a while now. Especially the striped variety. Bring it on!
    Dramatic Hamster
    http://www.collegehumor.com/video:1764124

  • A2

    Thank you for the compliment and for sharing that video.
    I had hamsters when I was young. SpottedButt got Queenie pregnant. She escaped out of her house, made a home in my closet and had her 8 babies before we could find and capture her. Then she chewed a hole in the wall and moved the little things into the wall. I pounded on it and they all fell out and we finally put them back in the cage. But not before that bitch Queenie bit me.
    Very dramatic.
    Bring on the spandex and stop teasing boys!

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    yeah i vote nay on the spandex.

  • Ewen

    So, what’s the flavor of the day? (Please be more specific than “pain”, thx.)

  • Brett_nyc

    great work Keith.

  • http://www.crossfitnyc.com Keith W.

    Thanks, Brett. That workout was like a kick in the nutz. I wasn’t right for the rest of the day.

  • sarena

    Makeup Fran
    8:45 w/ 62# and jumping PUs
    Then 100 DLs @1/2 1 rep max
    Sets of: 25,20,15,15,15,10
    Gonna try to take a yoga class later.

  • Moon

    You were a pure machine to do that right after Fran, Sarena.
    As for myself, 160# in 15, 15, 15, 20, 20, 15.
    Not so proud of the number of sets.
    Very proud I didn’t throw up after a rough night with the people of the sea!

  • Kevin

    I wanted to do Fran today but I worked last night then had to work this morning which meant I had about 4 hours of sleep. Still recovering from being sick too. Hope Fran comes around again soon.

  • Kevin

    Keith great time on Fran.

  • Justin

    Back at the box tomorrow after a week of hell… Its going to a hard first couple of days back. Can’t wait!!

  • Brett_nyc

    Kevin, you really want to hit Fran when you’re fresh. She can smell fear and will crush your spirit if there’s any doubt in your heart. Yeah Keith, unbroken 21’s is huge.

  • A2

    100 deadlifts
    95#
    5 sets- 25, 15, 10, 25, 25?
    Everyone who didn’t come to McCarren park Pool missed an awesome time!!!
    Round 2 next Sunday.

  • sarena

    Thanks Moon! See ya guys Tues. I got my daughters wedding tomorrow nite

  • michael

    Hey I have a question for any ‘physiologists’ out there; the weirdest thing has been happening to my shoulder muscle all weekend. I noticed it slowly ‘pulsing’ on it’s own and then it started firing off rat-a-tat for like 30 seconds at a time. Is that some fatique thing, a nutrient deficiency, a sign of injury? Am I doing WODs instinctively??? It didn’t hurt but it is weird to see your muscle twitching rapid-fire on it’s own. Not to mention the people near by all get up and move, since it looks like one of those werewolf movie scenes when the guy is changing.

  • Kevin

    Michael, the same thing happened with my shoulder a couple of weeks ago. It was pulsating like crazy . Its definitely muscle fatigue from lots of use.

  • http://www.flickr.com/photos/51886582@N00/ Yoon

    I’m up for the McCarren Park party next Sunday if there is anyone else going.
    As of late, I’ve been trying to eat my way up to a full 77kg for a meet in July, so I may not be suitable for public viewing:) Whatever. Even more reason for me to sport the bikini and spandex!

  • Hari

    Michael,
    You getting enough potassium? Try eating a banana or two, and see whether it stops. That worked for me when I had a similar problem with my biceps.

  • michael

    well i’ve found it’s a great way to pick up girls so i’ll pass on the bananas until tomorrow ;-) seriously thanks i was getting worried.
    so what is up for tomorow? last week of july so i want to hit it hard… anyone up for ‘The 500′ on rest day to end the month? i did it my second cf day and it sucks in the best way…

  • Ewen

    Make-up Fran: 5:27 (75# thrusters because of a new pain in my right hand racking heavier weights, wtf was up with that???). 21’s unbroken, I think.
    Followed by 205lb DL: 19, 16, 10, 10, running late and called it a day.
    I didn’t plan on going at first but ended up going to the Pool Party with some friends. We got there at about 5 to Superchunk so we missed out on most of the slippery sliding and ball-dodging action. And I admit I quickly gave up playing “Where’s A2/Rob/Waldo?”. Definitely going back!

  • A2

    Oh bummer Ewen.
    We could have used you on our dodgeball team. I hate to admit it but I really sucked. I can dodge pretty well but I have no aim and I can’t freakin throw.
    Next weekend will be even better. Kickball starts when the concert ends.

  • ChibBreerbbam
  • http://expressomachine.co.uk Jermaine Batimon

    That is some inspirational stuff. Never knew that opinions could be this varied. Thanks for all the enthusiasm to offer such helpful information here.

  • http://www.saveyouporn.com Mariano Amderson

    This blog is impressive, any tips or tricks you recommend?

  • http://www.athleanxguide.com LEO HERMAN

    The article was well done. I have been seeking just this type of blog.I am appreciative for this information.

  • http://www.athleanxguide.com LEO HERMAN

    The article was well done. I have been seeking just this type of blog.I am appreciative for this information.

  • http://www.athleanxguide.com LEONEL WILLIAM

    The site was well done. I have been searching for just this kind of site.I am indebted for this information.

  • http://www.athleanxguide.com LEONEL WILLIAM

    The site was well done. I have been searching for just this kind of site.I am indebted for this information.

  • http://www.athleanxguide.com ERICH NORMAN

    The blog was great. This blog was very helpful.I am indebted for this information.

  • http://www.athleanxguide.com ERICH NORMAN

    The blog was great. This blog was very helpful.I am indebted for this information.