Wednesday 081210
Rest Day on the main site, so it's coach's choice at each class to decide what to do for the workout. (For those looking to make up a recently missed WOD, it will be at your individual instructor's discretion, as always.) But here's a suggestion from one of the members of our CFNYC team that's going represent us at CF Hoboken's Winter Challenge on December 20th. Any guesses as to who might have created this WOD? If so, please post to comments.
50 reps for time:
Lying supine on your back, with your arm extended overhead with a medball in hand, sit up and throw the medball. Immediately stand up and sprint after the medball, grab it, and run the length of Black Box 2.0 and repeat until desired reps are met. Use whatever med-ball weight you desire.
Facebook invitation to Saturday's party at BB2.0 (I re-set the invite to "open" status so that anyone with an FB profile can read it & RSVP--you can also RSVP here in the comments & let us know what you're bringing with you food or beverage-wise, so that we can plan accordingly)
Lorette Luzajic: "I'm a natural-born killer" / "Life after bread"
Upping the ante
May the force be with you
Don't sell women short (and the original article to which it responds)
Choose your own adventure!
Self-experimentation and strength training
Obama may have pullups, but he still needs to quit smoking
RIP, Miggs
Zach works the ring push-ups while a certain someone does his best Hulk impression in the background...
REPOST FROM YESTERDAY
Hari / Court / Allison / Josh --
Is there any sense of when running WODs will be feasible at the box again. Or if there is a way to do them in the meantime (can we hold open the door to the stairs during a running WOD to facilitate and make them doable?)
I really really want to do "McFlurry" today during the rest day, but it has a lot of running intertwined. Is there any way to do this?
For those that haven't seen it, it is the tribute WOD to Miguel Flores, who was shown today on the main site completing a sub 2:00 Fran (1:57).
See the tribute WOD at the link below. It is named "McFlurry" after Miguel's undying appetite for...McFlurries
http://www.crossfitsouthsanclemente.typepad.com/
As to the Holiday Party - I'll bring some adult beverage.
Damn, Juan's pretty jacked up in the background!
Yeah when did Juan turn into such a beast??
He's doing a Hulk impression without even trying.
Go-go-gadget JUAN
Great "Rest Day" with Jacinto and the morning posse:
Started out with Jacinto's warm-up complex:
5 rounds:
3 Power Clean 65#
3 Hang Clean 65#
3 Push press 65#
3 Shoulder dislocate w/PVC
3 OHS w/PVC
Then, lots and lots of double under practice (tops of my feet are going to hurt all day...)
Then, work on Overhead Squats.
Finally, a nice "little WOD". Not for time, for technique.
4 rounds:
10 DL 95#
10 Thrusters 95#
10 Weighted sit-ups w/45# plate
10 ankles to bar
Excellent way to wake up in the morning!
Count me plus one on Saturday, I will bring Vodka. Should we bring mixers too?
Yesterday's work:
C&J skills work. No surprise, still suck.
Ring pushup WoD from a couple of days ago. subbed abmat situps w/ 25# slamball and 45# good mornings for back extensions. 5 rounds plus 10. Limiting factor pullups, despite the ring pushups sucking alot.
Then did 4X400, 2 min rest. 83, 86, 77, 82. Happy with the times, since they were within a half hour of the AMRAP. Felt good to run on a relatively warm day.
If anyone is interested (Jim?), I will be doing the CFE WoD tonight, probably at McCarren. WoD is a 60 minute time trial. Record distance and compare to the next time you run for an hour. Less than two months to the marathon, definitely need more running.
Yeah, i remember thinking how jacked Juan looked that day too -- though I wasn't really in a talking mood to tell him as I walked to the machine of death for more back extensions and GHD situps -- man those things are awful when you're hung over.
Now that I've recovered I can stop and appreciate Juan's improvement. You can definitely tell he's been working his ass off. Way to go, Juan!
Alex (and everyone coming to the party)--
Mixers, drinks, food--whatever you want to bring is much appreciated. Whatever you ARE planning to bring, if you can let us know in advance, that helps us plan accordingly with our own shopping list. Thanks!
Looking forward to seeing you, Alex. It's been too long.
I'll bring the Jack Daniels and a couple of 2 liters of Coke!
Zach,
Currently, the only way to handle the running WOD's is to have someone stationed downstairs watching both doors. When the regular WOD calls for runs, we will probably do that. Until then, it is going to be difficult for individuals to self manage their own running WOD's, unless they can find a partner.
As soon as we get done with purchasing the next wave of equipment and building out the showers, we will probably start buying treadmills. As of now, we don't have the cash. We're still hoping to sell 14 more 6-month memberships before the end of the year.
Zach,
Currently, the only way to handle the running WOD's is to have someone stationed downstairs watching both doors. When the regular WOD calls for runs, we will probably do that. Until then, it is going to be difficult for individuals to self manage their own running WOD's, unless they can find a partner.
As soon as we get done with purchasing the next wave of equipment and building out the showers, we will probably start buying treadmills. As of now, we don't have the cash. We're still hoping to sell 14 more 6-month memberships before the end of the year.
Damn, Juan, you lookin' sexay!
(no homo)
Zach- You could probably do the Mcflurry WoD at B3. Distances are marked and, as long as it doesn't require a GHD, all the same equipment is over there. Just remember to dress warm.
Juan I'm going on your diet. Eat whatever I want and still look like the hulk. I guess all you really need is one night a month at Zarela to purge all that bad stuff via the Margarita conduit.
Hari,
Thanks for the info on the running WOD's and the current situation on equipment.
Kurt,
I thought about going to BBB to do it, but I really cannot get out there during the week at all. And this Sunday would be ideal, but it's a rest day following the holiday party...maybe I'll do it then anyway. I'm sure I'll have to work Sunday, but might be able to take the morning off and come in later in the day. Who knows.
I also might try to do it here (i.e. Barclays) using treadmills if I can get them to keep the treadmill running so I don't lose time waiting for it to speed up. We'll see. I'm buddy buddy with the owner, so maybe he'll accomodate.
wow thats me? (gonna profile pic that one) thanks for the manly praise, you guys are going to end up giving me a broner.
did baby baby Diane today after week of not doing anything. used 105lb and two abmats. 8:52. Tony was a madman with the running wall ball challenege.
I am in for Vodka, Rum and Tequila . But only if Moon bakes his cookies!
Michelle, no, you're in for Jameson whiskey, vodka and tequila!
Tony T. said he'd bring rum.
12:23 with a 14lb med ball.
Thanks to Allison, Tagg, Ryder, Jon, Kevin and Michelle who cheered me on. Sorry if my med ball toss got in your way.
Will bring the yummy rummy on Saturday.
"McFlurry"
400m Run
21 Cleans (#185)
21 Pull-ups
400m Run
15 Thrusters (2x #50 DBs)
15 Pull-ups
400m Run
9 Cleans (#185)
9 Pull-ups
400m Run
19:56
Obviously my limiting factor was the Clean. I also had a flight of stairs between the gym and our treadmill at the firehouse to contend with. Besides that, it's an awesome workout.
From Zach's post:
http://www.crossfitsouthsanclemente.typepad.com/
good class tonight, josh. thanks.
kb walk warmup
med ball clean skill work
21-15-9 commandos & cookie toss - 18:02 w/20# med ball
Rut's 8 stretches for warmdown
ok allison-got it. u r talking to someone who drank wine coolers throughout college. and thought a long island ice tea was a strong drink. but i am all clear on this now.
Did McFlurry tonight at the box. Snuck out of work and will be paying for it well into the wee hours.
McFlurry
Rx'd - ish
Subbed 500m row for 400m runs due to running situation at the box and not knowing what 400m was or wanting to walk it off tonight.
For those who haven't seen the WOD.
Run 400m
21 Squat Cleans (185# -- Miggs' bodyweight)
21 pullups
Run 400m
15 DB Thrusters (50#)
15 pullups
Run 400m
9 Squat Cleans
9 pullups
Run 400m
Rowing was a horrible substitute...burns your legs more than running, take at least 30 seconds longer per round, and also fries your arms and legs for the pull in the cleans (as it basically the same movement as the row)
Anyway, I'm planning on doing it again soon with running instead of rowing, maybe at BBB this weekend, or maybe wait until after the winter challenge. Planning to do it Adrian Bozman style - cleans and thrusters every round. Anyone who wants in when this happens, let me know.
13:47 on the Med-Ball Madness or whatever it's called. I wasn't expecting a second WOD tonight, but it turned out to be a nice end to a very long day.
I stuck around to watch Zach and Jeff tackle the McFlurry, and agree with Zach's observations above. Running is probably much easier than rowing for this workout. Also, they reminded me how poor my form is!!
Cleans and thrusters every round? Madness....
@cfhr
75 ghd situps
75 back extensions
8:24 i think
McFlurry
30:17
500m row instead of 400m run
butterfly pull ups, not chest to bar
49.5# DBs
I forgot to eat a McFlurry afterward.
Big thanks to Tripp for timekeeping and Zach for not scaling the weight down.