http://www.crossfitnyc.org/archives/2008/02/doing_the_jerk.html

last time we did the test...

hi can u repost where the dinner is and how many we have? thx!

So...the Baseline test was clearly not enough for Jacinto this morning...

This was his alternative:

1) Warm-up "Complex" - 5 reps of: Hang Squat Clean, R lunge, L lunge, Press w/65#

2) 10 rounds: 2 Squat Cleans every 40 seconds w/ 95#

3) 6 rounds:
10 lunges with 1.5 pood KB in each hand
7 strict pull ups
5 push ups

4) For time:
25 - 20 - 15 - 10 - 5
KB Swing w/ 2 pood KB
push ups

7:55

...and then he asked us if we wanted to do a little workout...

Kirk - you guys were CHAMPS this morning. Every time I thought you kids were done, Jacinto had ANOTHER workout for you to do!

michelle
Dinner info is here:
http://www.crossfitbrooklyn.com/2008/09/back-squats.html

About 2 dozen people said they're coming.

Procedure for tonight:

We will have one rower available for those doing one round, and I'll start a new person every two minutes.

We will have two rowers available for people doing multiple rounds, and only one person will be going on each at any given time.

Sequencing will be based on the order in which you sign in.

I'll be there by 5:30.

Allison/Hari,
Where is the new space for the box? Thanks

inspired by the cert last weekend I tried the three rounds of 5 for warm ups on the power clean then did two rounds x3 of the work set. I hit a new PR-82lbs. I am really psyched. thx rip.

Michelle, you really drinking all that milk?

DaveB,

The new permanent space is on 26th Street between 5th and 6th Avenues.

hari, can i make up the C&J wod from yesterday?

Staci - thanks for the props.
There is a great crew in the morning and Jacinto makes us work for it!

Training Habits

I wanted to bring this up yesterday after I did the KStar checklist, but man, the economic discussion was heavy!

I scored 14 out of 16.
Having a four-month old destroyed the idea of getting adequate sleep...so that was out.

But the on that got me was #9 - "I write yearly goals and have a written plan to get better".
I have no idea what I might even consider for this...
At this point, almost everything I do in CF is new, so learning it all is a goal.

What about all of you?

What are some of the "yearly goals" of other CFNYC members?

juan not a chance. just muscle milk. but my son is now on 5 glasses a day of wjole milk-we will see if it helps him build some muscle for his gymnastics training.

on another note everyone pleae tell JO he is being lame by blowing off tonight's dinner bc its too late and he is tired. wtf?

Oh Michelle we have failed you... Give up that muscle milk and get on steak and ice cream!

how about instead some tilapia, chicken gumbo and a huge salad.
maybe a beer?

Thor so u dont advocate the milk? not even low fat milk like in that article?

Justin to prepare fo rmy level one cert i ate steak every day, greek yogurt, almond butter, cashews and more cashews, dark chocolate and more steak. i lost 5 lbs and my hair. i have since gained the weight back but i dont think the steak diet worked for me. maybe it wasnt enough ice cream?

well i am off kipping pullups for awhile. only deadhangs. that shoul dmake me stronger. or angry. or both.

but i prdmy back squat by 10lbs and my power clean by another 5lbs and no cows were disturbed. who k nows. Justin I would love to be on ur diet if ur wife EVER FRIGGIN CALLED ME

ahhh

back is killing me from the C & J wod.

1 round
6:14

Then did the 10/2 C&J workout, results in that post for future perusal.

Juan, no, for all the hard gainers out there, milk is great. If you can stand to drink that much of it. A gallon of milk a day is hard. I love to eat but I could never do that much. I just don't like muscle milk, thats all. All those shakes and bars tear my stomach up. I always thought it was dairy and/or sugar that made my stomach turn. Come to find it was all the Myoplex, Muscle Milk, etc.

Michelle, you are a tiny person. You will have to eat a shit ton of food. I mean a shit ton if you want to gain. You will basically have to eat so much that you are pretty uncomfortable. Im not saying you have to do it, but if that's your goal, you will have to eat, eat, and when you think you are done, eat some more. For someone who has a hard time gaining, its harder for that person to gain weight, than it is for someone who has to lose weight to drop it. Thats why I say eat steak and ice cream. If you have to eat a lot, you may as well eat what you enjoy, and steak is calorically dense and ice cream, while not healthy in the slightest, is actually a good mix of carbs, fat, and protein (not ideal but its a better alternative than cake and cookies and what not).

Baseline test. 1 round in 4:18,
Last time was just over 5min. Legs were stiff and achy from tabata squats 2 days ago.

post, C&J wod from yesterday: 9 rounds + 6 reps

baseline test; three rounds with one minute rest between each round
5:10
6:21
5:45

my back still hurts.

ATTENTION NIKE FREE PEOPLE: I need your help

I am regularly a size 11 in Nikes. I have heard that they run small. I went to nike town today and they only had the 5.0 in 10.5. They were just barely snug. If i order online, should i go with the 11 or jump to 11.5.

Thanks in advance.

justin-sold!

1 round 4:32, Then I did Allison's evil burpee plank thing and scored a 35.

1 round ... 4:08

What?!? Burpee Plank sounds pretty inventively sadistically cool. What is the deal with that? Allison, you're going to have to show me sometime.

Also, looking forward to trying the baseline thing sometime.

ok r people going ot the 11 wod ?