NEW & UPCOMING ELEMENTS WORKSHOPS
In Manhattan:
#51 M/W/F @ 7:30pm, starts May 4th
#52 Tue/Thur @ 8:30pm, starts May 5th
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, May 12th
NEW! #55 M/W/F @ 7:30pm, starts May 18th
NEW! #56 Tue/Thur @ 8:30pm, starts May 26th
In Brooklyn:
#7 M/W/F @ 7pm starts May 11th
JUST 9 SLOTS LEFT for our CFE Running Seminar on Saturday, May 9th! SIGN UP NOW!
Friday 090501
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 081130.
Science is hot: fat-loss edition
Sleeping to fuel the immune system (via)
"Dear Bench Press" (via)
The underground world of "neuroenhancing" drugs
Are you a lark, owl, or hummingbird?
A little tough love on the nutrition front
Why the f--- are they always trying to make the Baseball like Football?
Four of our guys do track racing. Here they are at the Velodrome in Queens at one of the first races of the season. From left: Darren, Luke S., Alex F., Deverell. Deverell blogged about it here. Photo courtesy of Luke. Luke has more shots from the race here.
That baseball rant is a piece of art.
I didn't realize it was the total reps, so I paced a bit thinking it was the lowest of each round. Should've read the directions 1st... barely made it through the reps in the last round, so probably would been similar either way.
Pullups: 10,10,10,9,7,7,7,7 = 67
Pushups: 11 for all = 88
Situps: 10 for all = 80
Squats: 15 for all = 120
Total: 355
And Jacinto's finisher:
6 rounds, 1 min rest between rounds of:
6 x 145 lb bench press
6 x plyometric pushups onto a 45lb plate
10 x jump squats with a sandbag
Tough - plyo pushups were the killer
(13,13)
HAPPY BIRTHDAY, SCOTT!
I need some Adderall to finish reading that article about Adderall. Geez.
Happy Birthday Scott.
Wait wait wait... someone's surprised that kids are taking aderall to increase concentration? This is news?
When I went to college (I graduated 2 years ago, so consider 6 years ago), my college library was jam packed with pre-law and pre-med majors snorting the stuff... Pills ran for 3-4 dollars a pop.
I never did it, and earned my low 2-range in-major GPA for biology with pride, but most of my friends did.
Too high a price to pay for good grades if you ask me.
pre-law and pre-med really mean liberal arts, right?
I think todays workout has real potential to meet Pukey the clown. I went to Heidelberg Restaurant last night on the UES and drank a 2 liter glass boot (just like Beerfest!) of high gravity, among other smaller beers. I'm barely getting through work today. Anyways, I think it would be a great place to have a CF rest-day get together.
pull 56, push 76, sit 90, squat 128 = 351
Ewen, I can't get on facebook most of the time. Email me at kurt period tullar at gmail dot com. Off road tri was through this site: www.dirtyevents.com WFS
Pre-Law degree = whatever the hell you want + LSAT
Law degree = regurgitate on command + money
Baseball- I really dislike watching baseball, but that article was spot on with my last park experience. Not every sport needs to be WWE.
279 (78,36)
Kurt, that dirtyevents.com site is interesting--thanks for posting it!
Everyone who commented on the baseball article, I'm glad you enjoyed it. I'm a big fan of the game of baseball and hate the way it gets turned into something it's not for all the ADD people who can't sit still for 9 innings.
And for those considering the CFE SEMINAR on May 9th--there's only 5 slots left, just FYI!
Dirty events was a lot of fun. The events are on a boy scout reservation on long island that is really pretty, but still has good facilities. I did both an adventure race and an off road tri there. Both were a lot of fun and I would recommend either to anyone looking to get their feet wet in that type of racing.
Elizabeth:
85lb squat cleans, skinny band for dips
11:56
Need to work on consistently getting full lockout at top of dips
Today's WOD:
Pullups: 8, 4, 3, 4, 4, 4, 3, 3
Pushups: 10, 8, 8, 7, 7, 7, 7, 8
Situps: 9, 10, 10, 10, 10, 10, 10, 11
Squats: 18, 17, 17, 17, 16, 17, 17, 17
Total: 311
394
pull ups: 10 / 10 / 10 / 10 / 9 / 8 / 8 / 8 = 73
push ups: 12 / 12 / 12 / 12 / 10 / 9 / 9 / 8 = 84
sit ups: 12 / 12 / 12 / 11 / 11 / 10 / 10 / 11 = 89
squats: 18 / 18 / 18 / 18 / 18 / 19 / 18 / 20 = 148
I was aiming for 416: 10 pull ups across, 12 push ups across, 10 sit ups across, 20 squats across.
Sit ups were anchored.
I tried to maintain ROM as best as I could. I'd say approximately 1 rep per round might not have been so great.
For pull ups I did chinning chest to bar for the first 4 rounds. After that, I was alternating grip and unable to continue going chest to bar.
Vadim did his sit ups on the GHD!
Also, thanks to Mike for the bench spotting in the AM!
And thanks to Felix and Max for the bench spotting in the PM!
Here’s how it went:
pull-ups: 7-7-7-3-4-2-4-5 = 39
push-ups: 6-6-6-6-6-7-6-5 = 48
sit-ups: 13-12-12-12-11-11-10-9 = 90
squat: 15-13-11-10-17-11-12-21 = 110
total = 287
The squats were extra hard for me today. My hip flexors are shot. And I had hand rip agony starting at around set 4 of pull-ups. Good, dirty Crossfit fun!
Tabata Something Else
Pullups 55
Push Ups 70
Sit Ups 96
Squats 120
Total 341
Black Box (91,91)
Thanks Allison... Like Michelle, I am planning my CrossFit comeback! :)
6-5-5-5-5-5-4-5 = 40
6-6-6-6-6-6-5-2 = 43
10-11-11-10-11-11-10-11 = 85
15-16-16-15-15-12-12-16 = 117
Total - 285. Push ups still the bane of my existence. Thanks for Hari to pointing out my form had gone to hell on set 7...
Could have done a couple more reps of pull ups per set if I had better technique...
Sit ups could have def. done a few more per set in, just not fast enough...
Squats... I feel I gave up mentally on sets 6 and 7.
349 not rx - did this in my apt tonight
i did pushups, situps, squats and pushups again
82, 83, 119, 65
squats were not all full ROM as the volume was hurting my patella tendonitis...
358 total
(8 x 7), (5x11, 10, 2x8), (8 x 14), (2x18, 5x17, 15) = (56, 81,112, 136) = 385
(68,54), (17,14)
355 Total. Lost the details.
330
31 pullups, 31 pushups, 57 situps, and 82 squats, for a grand total of 201.