Monday 081222
Rest Day on the main site. Today's workout at the discretion of each instructor.
Post workout/time/score to comments.
Maybe we should call Court "Santa" instead? (New equipment from York Barbell includes GHDs, barbells, and benches.)
Do something new every three years (via)
The many uses of almond meal
80/20 powerlifting and how to add 110+ pounds to your lifts
Quiet - and freezing! - morning WOD today (I'm looking for whoever left the &$^#$% window open yesterday...)
Thanks to Allison for coming in and for letting us do 5 X 5 low back squats. Really appreciated the coaching and form correction.
200, 220, 230, 240, 230
Four sets of 20 pull-ups during the "rest".
Survey Question:
Sunday WOD's consistently have the lowest attendance of the week. Would you like to see Monday, Tuesday, and Wednesday Rest Days used as a makeup for the Sunday WOD? (When Thursday is a Rest Day, the prior Sunday will itself have been a Rest Day.) This approach would guarantee that there is always an opportunity to makeup any Sunday WOD early the following week.
http://gymnasticbodies.com/
has started posting WODs
What the hell he's talking about, I don't know.
Jeff
The Gymnastics Bodies WOD is 2 reps in a Back Lever variation presumably entered into from an inverted support and then 3 reps of an inverted Bicep Curl variation. This is done as a giant set (all 5 reps without coming off the rings).
Good luck and godspeed.
As Kirk mentioned, for the morning class we did some good old-fashioned 5x5 squats.
At lunch, we got a bit more adventurous. At Avery's suggestion (which she quickly regretted once making it), we decided to celebrate the holiday season with the "12 Days of CrossFit" (as they're also doing out at BBB: http://www.crossfitbrooklyn.com/2008/12/its-that-time-of-year-again.html ).
Much fun was had by all. Thanks to Brian D. for help with equipment set-up, instruction, and keeping an eye on people.
Any chance people are doing the 12 DAys tonight? I'm not sure if I can make it in, but would love to do it if possible.
That does look like fun, I would brave the cold walk home in sweaty pants for that.
It's Court's call on whether to do the 12 Days of CrossFit tonight so I can't make any promises on his behalf, but I can say this: if you set up rings on the barbells so that you can do ring pushups as a sub for the ring dips, and have people do v-ups in place of the KTEs, this WOD becomes very manageable even with a lot of people. Be warned, though, that the fastest time at lunch was around 25 minutes--it's not a quick one at all.
I think the 12 days needs some GHDs to break in those new machines. Maybe 50 at the front end and 50 at the back end...any takers?
Made up Mary today
9 rounds + 5 + 6 as rx'd
hands elevated on 25 lb bumpers for xtra ROM
Zach--GHD sit-ups are another great sub for the KTEs. Don't worry, you don't need to add any more reps to this WOD--it's already plenty!
It's on! Just texted with Court and he's down with the "12 Days of CF" for the 6 and 7pm classes tonight.
luvin this pic. all it needs is the rest of the black boxers in formation behind the ghd's
28:20
subbed ring push ups b/c we couldn't do ring dips, 1.5 pood for snatches, all else as rx'd
AbMats just arrived this afternoon!