Saturday 070609
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 070223.
Diane is of course scalable, just like any other CrossFit workout: adjust deadlift downward if 225 pounds is too heavy; if you cannot yet do handstand push-ups, substitute handstand push-up negatives (only the lowering motion), partial range-of-motion handstand push-ups (with some padding under your head, such as an AbMat or two, or do a 2-to-1 substitute of shoulder press at a challenging but doable weight.
“My fantasy is to be walking late at night on the street in New York City and have some guys try to rob me, and I use parkour to get away from them, but I’ve never had to use parkour, so in a way I could say I’ve never really done parkour. I practice parkour not because I think I’m going to have to use it but because I see it as making me stronger physically and mentally, just the way people don’t go into martial arts because they plan to fight someone—they keep fit or get discipline. Everyone’s different, but the philosophy of parkour that drives me is that progression of ability, being better than I was the day before. There’s a quote by Bruce Lee that’s my motto: ‘There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.’ If you’re not better than you were the day before, then what are you doing—what’s the point?”
--Ryan Ford, traceur, from the New Yorker article "No Obstacles."
For more on parkour, read this CrossFit Journal article by Jesse Woody.
10:24 Sub 195 DL, HSPU (est. 2-3 inches from full range)
i think it's safe to say the first saturday afternoon fight club was a rousing success. thanks to everyone who showed up! sunny, kevin, jeff, and a2, look in your inbox for invites to the yahoo group. anyone else who wants on the list, email me at dammit at dammit dot com.
next fight club: saturday, june 16th, 1 PM. see you then!
Dammit and Dan O, thanks alot for the class it was awesome. Ive been wanting to try this boxing muay thai stuff for a few months now. Its alot of fun. Cant wait for the next one.Thanks to everyone in the class today as well.
"Diane"
9:19
sub 205# DL
otherwise as rx'd
Next time I'll make sure my lower back is fresh and try it with 225.
Glad you guys liked it. A2 was like a kid in a candy shop...it was fun to watch people get excited over this stuff!
Classes will be tighter once we have some more equipment, so keep coming!
And, welcome Henrietta!
For anyone who is interested, another really interesting video on the HQ today.
Hey Michael--are we on for tomorrow at the park? Filled the tank with premium?
So pissed didnt get to the box today for the WOD and the fight club... Damn TWC and their crappy internet CS. Anyways, looks like I missed a great class but Ill be around for next time. Ended up having to go to my Astoria gym and lift there today in the afternoon. Cut my hands all up on their shitty bars.
Also, for some reason, I didnt make it on the mailing list. Should I email again Dammit? My address is jalgera@gmail.com, but will send again if needed.
Some thing's fux0red with yahoo groups' invite function. here's what to do to get on the list: email
crossfitnyc_fightclub-subscribe@yahoogroups.com
put "subscribe" (no quotes, though) in the subject line, and "subscribe" in the body
text. that should do it!
Mission completed Dammit! Hope it works!
Fight club rocked. Dammit and Dan O are great teachers. Can't wait for the next class.
Anyone interested in a Crossfit beach day? I'm free during the day and I'm dying to get my feet in the sand !
Run 5k? Wow. Comparing that to;
Impromptu prark tabata srpints, pushups, squats.
Or did I hear BEACH DAY?
I am all for beach day if we work in some ***-kicking ad hock WOD with beach/surf/etc. Post early and let me know. I'll need to go buy speedos ;)
I was actually thinking of going to the beach to meet a friend but she cant do it. I am up to it and have a car. will bring swim attire
I don't think it's going to happen tomorrow. The weather report says it's going to start raining tomorrow and stop on Thursday!
:( I checked it after I posted my last comment.
Rain isn't good for a park workout either.
Bummer.
Kettlebell stuff tomorrow. I'll pass on the run
We should set up a 1:00 am CF it seems :|
Thunderstorms developing late. What could be better then being half-dressed on the beach with sudden touch-town tornadoes? I mean what else have we been training for???
Hopefully the weather changes. I was planning on going to the beach this week. The beach would be awesome. I gotta get my swim on! I am going to try the 5K today. Hopefully I hold up since I never run. Gotta stretch and warm up like a madman.
Is there a sub for the 5K us NY CFers? And please don't tell me it is 5,000 high-knee jump ropes. :|
Michael, I too dont run and dont jump rope either. See you at the box shortly! I am sure Mike will come up with some good workout. I will be bringing in the rest of the KBs too!!
Usually the sub for a run is rowing which sucks equally as bad... I guess Im going to run today. Its been ages but I think its time and my knee should be fully good to go.
ok reallyw aht will be the sub. I cannot runa nd dont want to go tothe box if its something just as awful Sarena-r us ure its felltbell stuff?
Once I've sobered up and after Rog' has beaten Rafa, I think I'll try to fit in the 5K later this morning. Any recommended routes? Anybody want to join me and push for a sub-20?
scaled "Diane":
145# deadlift
modified HSPUs using the plyobox
5 minutes 35 seconds
This workout felt amazing, my adrenaline rush was the biggest I've had in awhile of CF workouts. Was able to do all the DLs with unbroken sets, and broke the pushups into 2 sets each, I think. When Josh realized how quickly I did the workout, he told me I have to do real HSPUs next time, and go even heavier on the DLs. I decided to do 145# because I'd just done some heavy deadlifting the day before (worked up to 5 reps at 185#) and I'm paranoid about hurting my back.
Fight Club was better than I'd hoped, and my hopes were pretty damn high. Thanks again, Dammit and Dan O.
Did anyone watch the video for this WOD? They added in some jumps and seemed like they did 5 rounds. Is that still considered Diane and why did they do that?
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Ok so @the box today Mike had us do the Secret Svc snatch test. Ten minutes of KB snatches--choose a good working weight, don't move your feet and k to use either hand. Ideal would be a min. of 200.It was a small group--Rob, Avery, Denise and myself!
I got 172 ;( /otta work my snatch technique as I lost 37 by pressing them!!
Thanx Mike
allison that is amazing!
A2,
It's a different WOD, one we haven't done yet. Actually, I like it better than Diane. Same total number of DL's (less 40 lbs) and HSPU's, but done over 5 rounds instead of 3. I'm not sure how much the jumping takes out of you, but I've learned from experience that whenever a routine looks reasonable, it ends up being brutal.
It looks like a good choice for a Black Box WOD on a rest day.
Run 5K
27:00 as rx'd
First time ever running 5K so am feeling pretty good. Could have pushed harder. Cardio wise it felt easy but my body hurts from this weeks WOD's and this didnt help. My calves and Achilles are very sore right now.
Next time going for under 20
Anybody who wants to get their Scrabble on tonight, you know where to find me.
can we get a commitee going for some weekend evening classes.Im definitely up for some 6pm sat/sun blackbox action, lets make this happen!
p.s. what time is scrabble?
Hey I'd be all for that. I have my aerobox double saturdays that conflict with the day class.
I'm going with Allison around 9 or 10 for some scrabble action. comin Juan?
Did a crossfitbklyn workout of:
4x for time
500 meter row
25 kb swings
25 pushups
19:10
then just cause I was feeling saucy (TM Josh, all rights reserved) I did 50 situps, 20 TGUs and a nice leisurely 2000 meter row.
The Box has taken on a life of its own. Sorry I missed the fun this weekend.
Dan O feeling saucy? that must be a sight! :)
Hey Juan, if evening classes turn out to be impossible at the box, I have been thinking about doing my own outdoor 'cf' centered around sprints (I have gotten more interested in them after watching some HQ vids). I thought at the same place we did the official park workout, with say tabata sprints, tabata squats, and some pull-up work. Of course we could vary it but point being maybe we could get a few people to do an official unofficial saturday pm outdoor class.
crossfit at the park at night.
I dig this.
Michael and anyone else interested
lets hash out the details this week
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