ELEMENTS WORKSHOPS UPDATE:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Mon/Wed @ 8:30pm, starts June 1
#58 Tue/Thur @ 7am, starts June 2
#59 Mon/Wed @ 7:30pm, starts June 8
NEW! #60 Tue/Thur @ 8:30pm, starts June 16
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27
Thursday 090521
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
Happy birthday, Audrey!
We're famous!
Fleet Week!
How would YOU describe CrossFit?
A more in-depth look at the mental aspect of CF training
Animal, vegetable, miracle
Fat of the land: adventures of a 21st century forager
Why positive thinking is overrated
Quack cures live on by failing
Our members may be dedicated to their CrossFit training, but they also find the time to do other stuff:
O.T. ran and biked a duathlon recently, and was kind enough to wear one of our shirts while doing so:
Brynith hiked up a mountain just so she could take a picture wearing one of our CFBK t-shirts:
Scaling options for today's workout, courtesy of the CrossFit Brand X forums:
Big Dawgs:
as Rx’d
Do the first couplet twice then proceed to the second couplet.
women - 85#
Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)
95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)
women - 65#
Puppies:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (or appropriate progressions)
25-45 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Buttercups:
Two rounds, of each couplet, for time of:
500 meter Row
10 Push-ups (or appropriate progressions)
pvc-15 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Handstand Push up progressions
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv
Happy Birthday Audrey!!!
7:00 am
great class - i need to get in there in the morning more often.
24:58
hspu to one ab mat
"L" Pullups got pretty ugly towards the end.
I should be at the 6pm class tonight barring any crazy train issues. This WOD looks like the burpee, inverted burpee and pullup WOD from awhile back; brutal. Fleet week indeed.
Happy birthday Audrey!
25:48 as rx'd that sucked
HAPPY BIRTHDAY AUD!!!!!!!!! cant wait to see you tonight!
Adam, thank you for the thoughtful and explicit response; however, I have a few grievances with your classification methodology. I will wait to address them on the LSA blog.
2 Burpees down...a lot more to go
19:18. HSPUs a big limiter. Thrusters were ugly as well.
Happy Birthday, Audrey!
Happy birthday Audrey!
TWO BURPEES
Will be in for the WOD later.
Happy Birthday Audrey!!
I have to ask if anyone here has ever done the blueprint cleanse? My guess is no since its not paleo or zone friendly but I am trying to get some info-thanks!
michelle,
my wife has done it a few times.
i did a three day once.
although i am not sold on the whole cleanse idea - it is a nice change of pace not eat and everything is really tasty, fresh and convenient. their delivery is always on time.
it is pricey, but if you are mildly interested give a three day a try.
My elevator pitch: Crossfit combines heavy weight movement, light weight movement, gymnastics movements, olypmic lifing movement, and cardiovascular exercise in one safe, efficient and effective workout.
As Rx'd 25:53
Black Box (105,105)
Another fine morning with Torch and the growing Morning Posse... too bad about the crazy WOD..
The first word that came to my mind when I saw this last night was "cool". The first one that came to my mind during and after it this morning was "brutal".
As Rx'd:
23:27
I hate Thrusters. I hate them with 95#... I hate them even more with 115#
George thank you so much for responding-I had signed up for the three day and was having second thoughts. I guess I will try it!
the pineapple one is tasty
the lemon juice with cayenne is tasty
and the cashew milk is like real dessert
Kirk:
The first thing that came to mind when I saw this morning was "no way in hell I'm doing this today"!
So I decided a good substitute was getting a massage....
Allison:
Any chance I can come at 12 tomorrow and make this up before the 1230 class? Not sure I can make it in this weekend and we don't have a good setup for this at my gym. Totally understand if that's not ok though.
Anyone up for some post-wod food and drinks? I believe frozen margaritas are calling me.
Josh, I'd be down for a mound of meat at Hill Country afterwards.
Jeff/Dex, You guys called it...definitely handstand push-ups tonight.
about 41:10
i still suck at hand stand pushups.
happybirthday audrey!
does OT still crossfit?
2 buurpees
This looks awesome!
Happy Birthday Audrey - see you tonight!!
18:24..scaled big time
65# Thrusters, banded pull ups, ab mats for HSPUs.
Happy birthday Audrey!!!!!
Thanks for all the birthday wishes!!
Screw this workout, I am going drinking!
Michelle,
My last boss did the blueprint cleanse. It didn't improve her weight, health, or disposition.
29:59 with bands for the HSPU and #75 for the thruster.
Day 2 of the burpee challenge
Happy Birthday Audrey!
25:54 subbing HSPUs off the box, 95#/75# thrusters and doing raises for the L-situps. (88,43)
28:23 w/ HSPUs off the bench, #42 thrusters, and band pull-ups.
19:44 as Rx'd
Thrusters got ugly at the end.
24:36.
HSPU off box.
65# Thrusters set 1, 55# set 2.
Should not have scaled down, both sets felt equally bad.
Band pull-ups
As Rx'd: 20:08 (73,71)
I hate rowing.
31:18 w/ #65 thrusters and HSPU's off a box.
2 burpees!
26:28
HSPU to 1 abmat - everthing else rx'd
1st set of thrusters was by far the worst part.
2 burpees
(27,22)
35:46 Sub 95 lbs, HSPU's 2.8 inches less than full ROM
(68,54), (28,21)
Happy birthday Audrey!
Yesterday's WOD: bike 95 miles, sleep in an amazing old house on the northernmost tip of LI. Massage balls, mosquitoes, stars.
Today's WOD: bike ~55 miles of hilly terrain, land in Warwick, RI for a home cooked meal, sport the most ridiculous suntan/burn.
I wore my CF Virtuosity tanktop the whole way (hence the absurd winged sunburn)
No access to a pull-up bar right now, but I'm going to do my version CFE recommended strength recovery workout:
3 rounds NOT for time
15 pushups
15 swings of something other than a kettlebell
15 situps
15 good mornings
my addition: STRETCH AND ROLL AROUND ON THE FLOOR!
35:40 w/ 85# thrusters and banded "Cirque du Soleil" HSPUs. I agree with Mike that the first set of thrusters was the worst. Some of my "L" pullups were a bit suspect, but I did not jump any of them.
24:57 or 25:57, I don't remember exactly. Let's say 24:57. Sub 95# thrusters. I was just trying to keep up with Steve the entire time.
subbed approx 15 lbs of sugar in a tote bag for KB swings and good mornings
friends' neighbors stared in bewilderment
24:09
Subbed 1 ab mat for HSPU
75# thrusters
Probably should've gone a little heavier on the thrusters. Rows felt good considering how much I don't like rowing. HSPUs still slowing me down.
Happy birthday Audrey!
25:30, subbed 95# for Thrusters. Grizzly workout, kids... grizzly.
2 burpees too.
65lb thrusters and 1 abmat for hspu
24:58
(36,21)
27:15 w/pike-on-a-box pushups, jump to a negative L-pullups, and 20kg on the thrusters on my two-week anniversary of finishing Elements.