ELEMENTS WORKSHOPS
In Manhattan
Elements #60, 61, 62, & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left) SOLD OUT!
#64 Tue/Thur @ 8:30pm, starts July 7 (2 slots left)
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29
CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Sunday 090614
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
Back to simplicity
When sleep leaves you tired
Three reasons why I hate "fitness"
Roasted rhubarb
NPR on "Food Inc." (via)
How Bruce Lee changed the world (via)
Levi and Jessica A. at Friday's night's Rest Day Dinner:
Scaling options for today's workout from the CrossFit Brand X forums:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Big Dawgs:
as Rx’d
women 95#
The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115# Hang power cleans, 10 reps
or
3 rounds for time of:
50 Squats
35 pull ups
35 dips
115# Hang power cleans, 10 reps
women 80#
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps
women 65#
or
3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps
women 65#
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35#
Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#
....reminder for tonight's movie night at Sam's Apartment
Hey everyone, were having a lil get together at GoodSam's (970 Kent ave in Brooklyn) this Sunday to watch 'Every Second Counts' (The CF Movie) its by suggested donation of 10$, which will go to the CFNYC Affiliate cup fund. Also its BYOB, so bring drinks and bring any and all kinds of food. She has a quite accommodating kitchen. Also its kind of a big space and kind of a huge screen so hope to see many of you make it out there.
6p-9p
Movie to start around 730p
970 Kent ave
3 blocks from (G train) Classon ave stop
CF movie trailer
http://www.everysecondcountsthemovie.com/
Facebook invite
http://www.facebook.com/event.php?eid=90259094502
On the beach in North Carolina for a week.
1st Beach wod: 21-15-9 of 25lbs bag SDHP, PP with 75m run btwn rounds. .
2:59. Bag will hold 100lbs but I'm easing into it. Also 95Deg down here.
7:31 rx'd
Torch, that's an amazing time. I'm almost embarrassed to post next.
As Rx'd 18:36
Black Box (123,123)
First - Torch, I've decided that you are not human. I believe the commonly accepted term would be "superhuman". Impressive work!
As usual when I am away, I am a day behind.
Did yesterday's WOD as Rx'd and Au Naturelle - lunges in the grass, pull ups on a tree branch and sit ups in the dirt.
Lovely.
Warm-up: Jog around the Training compound looking for a suitable place to to pull-ups. Followed by a modified CF warm-up (no pull ups).
WOD as Rx'd:
9:54
35 seconds faster than last time! However, I am sad to admit that it would not have been if several of my students hadn't wandered by and stopped to gawk. I was just starting to slow down then they arrived - couldn't give them a bad impression of Crossfit, so I got faster... How embarrassing when you think of it - I clearly should have been going faster all along, because I COULD have been going faster!
On the positive side, they were all keen to learn what this "Crossfit" thing was.
Cooled down with a run along the Po River. Lovely.
15:07
Subbed 115# HPC and knees on floor toe-assisted MUs (2:1 ratio = 14).
Thanks for the encouragement and for counting my reps, Martin. Great job 11am class!
14:15 Sub 115 lbs
(68,54), (45,34)
15:26 as rx'd
Looking back in my journal, 10 months ago I did this in 27:30 scaled to 95lbs and 3x pullups/dips for the muscle-ups.
9:22 rx'd
This one was fun.
And 20 burpees at home since I forgot to do them at the box... they were less fun.
(45,39)
Scaled down to 85lb cleans and floor assisted muscle ups (2 for 1).
14:11
(54,34)
I was thinking about throwing a july 4th party at my house in queens, wanted to know what everyone thinks, it is an actual house, with a small backyard and a bbq. let me know what you think.
19:00
Used 95# for cleans
Did 4 muscle ups instead of 7 per round, which took forever since I had a ton of failed attempts
Thanks for counting, Jessica!
as rx'd
12:45
I think it was like 24 minutes.
Cleaned 45# and did band pull-ups/ring dips.
Worth nothing that it was my first time actually using the rings!
And I will do my 20 burpees now. Ugh.
Did 2-to-1 toe-assist muscle-ups, 115 lb cleans. 17m33s. Plan to do LOTS better next time, perhaps as Rx'd.
Did yesterday's CrossFit Football WOD.
15 min AMRAP
3 Squats (225#)
6 PU
9 PSU
10 rds + 3 PSU
This was fun. Wish my shoulder felt better.
ok sophie that amazing that you can do muscle ups !!!
hurt back fail, no wod and no burpees
thank goodness for vicoden and paleo margaritas.
Juan, that sucks. Hope you will recover soon. Was it really the running that did you in?
And how is our other walking wounded, Jacinto, doing?