Friday 090116 (12)
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
GOOD NEWS! There are still spots left for our CrossFit Kettlebell cert with Jeff Martone. Sign up before it really DOES sell out.
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4 out of 5 bloggers agree: squats rule!
The great chalk debate
Values
Keith recounts the early days of CFNYC (i.e., before the Black Box had its own Box)
They call it "virtual shoveling" but the work is totally real:
Our members might be toiling hard but our boxes are happy:
Scaling options for today's workout, courtesy of the CrossFit Brand X forums:
Big Dawgs:
As rx’d
women - 65#
The Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups
women 65#
Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups
women 45#
Puppies:
10 Sit-ups
10 Hip & Back Extensions
10-20 pound Thrusters, 20 reps
20 Beginner or assisted Pull-ups
20 Sit-ups
20 Hip & Back Extensions
10-20 pound Thrusters, 15 reps
15 Pull-ups
30 Sit-ups
30 Hip & Back Extensions
10-20 pound Thrusters, 10 reps
15 Pull-ups
Good god that was a nasty WOD...
HUGE posse this morning. Props to Jacinto for setting it up so well and making it run.
Warm up:
CF warm up, dislocates
2 x 10 OHS w/PVC, 10 OH lunges w/ PVC, 10 push ups, 10 burpees
Skill Work:
Jacinto went over using the GHD for sit ups and a very focused demo/ discussion of Hip & Back extensions. Also a review of proper form on Thrusters.
WOD:
sub Abmat sit ups un-anchored
sub back extensions w/ Abmat under hips
20:06
post-WOD WOD:
laying down on the floor...
Great morning! Thanks, guys
Kirk (and other morning posse members),
How did Jacinto run the WOD, and with how many people? I'm just curious considering the extensive use of the GHD machine in this WOD.
Thanks.
Tripp,
If my math is right, there were eight of us this morning.
You can see by my subs that I didn't use the GHD. With only two it does make it difficult.
In the end, the Posse this morning discussed and there were two who really wanted to use the GHD and everyone else was happy to sub (this is where I point out that one of those two stopped part way and went to Abmat sit ups - that's a LOT of GHD work and it's HARD). Jacinto did have a proposal if there were more of us who wanted to use the GHD that we could "swap out": i.e. if there were four people and only two GHD we could have two on each - one person does the first two rounds on the GHD and another does the last. That would get some GHD work in and a balanced number of reps.
If people are hardcore about it you could stagger the starts having the second person jump on as soon as the first is done the GHD portion. This could become problematic as the WOD progresses - there is more GHD work and less Thrusters and pull ups. #2 could catch up to #1, or #1 could start to lap #2...
To split into heats is going to definitely take the whole hour and then some. Brian and I both took almost exactly 20 min this morning. The next times were around 30 minutes, some almost to 40. I can see this going longer than that...
first morning wod with Jacinto... i had flashbacks to my very first beginner's wod back in april of last year... this was a tough workout. must rest less and work harder.
rx'd with ghd 30:36.
http://www.regonline.com/builder/site/Default.aspx?eventid=694338
CROSSFIT LEVEL ONE CERT SOUTH BROOKLYN APRIL 11,12 JUST POSTED ON MAIN PAGE
Dan Def. You are officially the man! Thanks for the heads up on the board here ... don't know that I would have caught it today -- I just looked through the certs on the site last night.
Just registered for it here. Anybody else planning on it?
Dan Def, you ARE the man!
Finally a cert that it looks like I will be in the country for. I need to get my ass signed up for that.
Did the pack version, first round on the floor since GHDs were being used:
10 abmat Sit-ups
10 abmat Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups w/ green band
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups w/ green band
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups w/ green band
23:55 (11,4)
Damnit! Finally sign up for a level one (in FL) and two days later they post one that is a bike ride from my apartment. Sigh.
65lb thrusters, reps as rx'd
30:50
I'm considering the South Brooklyn Cert, but I'm still researching a way to get the Air Force to pay for mine. I also just emailed West Point about their cert, and am also talking to a few friends about traveling to a Cert somewhere outside of the tri-state area. However, I am almost certain that I want to get my Level One before I go back on active duty in June.
So...about that CF Journal article: "A Crossfit Startup Guide: Part 1". It seems that CFNYC is representing all around - Coach Court Wing is featured (in a very nice yellow shirt) coaching people on the GHD in another of the pics.
Nice!
Jim-the answer to your ring distance question is: 18 inches apart.
Kurt I was able to change Certs last year, send them an email and tell them the situation.
I signed up for the Brooklyn cert.
rx'd 33:19
hard WOD. GHD situps got me.
My abs are probably going to be super sore tomorrow.
As Rx'd
28:41
Black Box (12,12)
25:52 rx
pr by about 4 min. this is a hard one to pace.
RX'd
Zach 20:00 (?,?)
Craig 20:12 (12,12)
Tripp 25:38 (12,12)
Brett 25:52
Jeff 28:25
Gavin 33:22
Hari 36:40 (12,9)
Subs:
Jake 18:20 (scaled reps)
Rickey 19:55 (45 lbs, JPU's, scaled reps)
Phil 28:58 (45 lbs, ab mat, superman's)
Melissa 29:45 (45 lbs, blue band)
Dexter 48:40 (85 lbs)
Arthur 1:01:20 (45 lbs, blue band, abmat, GM's) (12,?)
Post corrections to comments
24:58, with the "Porch" rep scheme, v situps, and kettleball good morning thingamahoozits.
(12,5)
Hari you told me something like 56 min when I finished.
Is it 56 min or 61:20 ?
Sub 45 lbs, green band (not the blue band), abmat and GM with a kb marked 12.
Been doing well at the beginning of the year, but now lately it seems as if I'm turning in some inconsistent performances: bad then decent then mediocre scores. Eating mostly Paleo since Monday and dropped ~5 pounds since the middle of last week and getting, for me at least, a good amount of sleep.
Last night's time wasn't so great, but I'm more concerned with my total lack of any good form. After coming off the GHD, I was tired and completely disregarded technique and simply muscled up each thruster rep. So on one hand, I'm conditioned enough to be able to do 95# thrusters with poor form with minimal consequence to my lower back, wrists, grip, etc. But I'm not conditioned enough to do them right in the heat of the workout (bar on chest/shoulders, back rounding, coming off heels, wobbly knees, probably didn't get every rep truly "overhead", pretty much every symptom).
Also, my GHD hip-back extensions weren't any good either. I doubt any of those looked right, but that was due more to my lack of experience and poor preparation than do to my fitness level.