Thruster/Double Under WOD was tough. 75lbs and counted Double Under attempts as well.

23:30

(49,31)

The NYC marathon lottery results are in. Who's in? Who's out?

I just signed up for the 5m NYRR race on Sunday, June 21.
http://www.nyrr.org/races/2009/r0621x00.asp I put "Crossfit Endurance NYC" in the affiliation. It'd be great to get a couple of runners for this.

Jeff, Adam M, Good Sam, Jess A, Torch, Erica, Sara, Jeffrey B, Kurt & Melissa, Ashleigh, Rickey, Juan G, Jacinto, Aaron, Mike K, Kate, Max?, Sophie, Kelly, Hari, Brian K

did I forget anybody?

Tony I am in for the marathon.
lets do some long runs, oopps sorry CFE lets do some TT. old habit!

Made up Friday's deadlifts:
325-345-355f-355f-345f-345-325

My PR of 385 felt a long way from where I was today. The bar just wouldn't come up. I think the 6 am classes may be too early for my body/brain to get locked in--I felt the same way doing overhead squats at 6 am last week. Not sure if that means I should avoid the 6 am or keep coming and forcing myself to adapt. Leaning toward the latter; thoughts?

I know a lot of people like the Chelsea rec center, but I have to call out the East side Aser Levy rec center at 23rd st. & FDR. A great indoor and outdoor pool, plus outdoor pullup/dip bars. All for $75/year.

RE: NYC marathon- Looks like I am not running for the second year in a row. I love how I am willing to pay $11 each year for them to tell me not to run.

Anyone have any contact info for anyone in the CF Harlem group. Please email me offline nycnightlife@hotmail.com

I am also out for the marathon this year. I didn't really expect the lottery to work out though. I am in for the half however!

Tony, I'm looking into doing that 5-miler.

I used to do stats for a lab that tested sunscreens. There were some samples that logged in at SPF 150+... crazy stuff.

Some general info about sunscreens:
*The vast majority provide protection against UVA and UVB rays, and most manufacturers get their products tested for both at the same time. One just gets advertised more than the other...
*If you want to actually get a tan while outdoors, go for SPF15 or lower. SPF70 blocks out so much sun that you'll be as pale as when you started out.
*Most sunscreens effectively last about 2 hours (irregardless of the claims...), and are easily washed off by just about anything, such as someone touching you or you putting on a shirt. So be mindful of that.
*You have to apply a TON of sunscreen to get the desired effect. For powders, your skin has to be literally covered with a thick layer of the stuff, and for regular sunscreens, you have to damn near drench your skin with the stuff, and then rub it in. Which noone ever does, so its typically ok (don't start panicking... if you didn't get burned all these years without knowing ur not applying enough, ur not gonna get burned now that you do know...), unless you get an easier to apply sunscreen, such as in a spray bottle. You still need as much of the stuff (the quantity you apply per unit of area on body is actually specified by law) to get the advertised effect, but thanks to the "easier applicator", you typically end up with way less of it actually on you.

congrats to Tripp
he's on the main site

Tony - would love to do the run on the 21st but I'll be out of town. Let me know any others you sign up for though!

Anyone else running the corporate challenge this week?

NYC marathon lottery didn't work out for me either. I'm up for the NYRR run on 6/21.

congrats for getting his level 1 or for getting on the mainsite.

5K run 22:26

I used to go to the Aser Levy rec center and the Chelsea rec center. Once you get a membership you can go to any of the locations in all of the five boroughs, there are a bunch.

Rory,
In my experience, heavy lifting early in the morning has never worked out that well for me. I always feel much weaker, less focused, and my body is less compliant to want to support the weight... I also never get my weights as heavy as when I go later. However I've rarely had the same issue with metcon type WODs, or doing "cardio" stuff in the morning in my pre-crossfit days.

I wouldn't say to scrap the whole morning workout thing overall, but maybe experiment with doing the heavier WODs in the evenings and see if it feels better.

Kelly, I'm running the corporate challenge on thursday.

Converse to Mike's point---

Did the first day of Starting Strength with Max this morning...and while we didn't go for 1RM PR's...I felt really awesome after we finished. I think, like anything, it's about frame-of-mind more than something physical. Just need to get psyched up to lift really heavy shiz.

Mike and Gabe - Interesting thoughts on both sides. I should note that I've been feeling pretty "charged," for lack of a better word, since lifting this morning so I feel like I got a good workout, but just didn't feel that strong at the time.

Mike - Your comment about the "body is less compliant to want to support the weight," almost perfectly expresses how I felt.

Sophie you swim? were hitting the chelsea pool on friday, also I thought I heard somewhere that the aser levy pool is where the more competitive swimmers go. (that true?)

on fish oils, does anyone else keep them in the fridge?

Made up the deadlift workout. Had a little brainfryout, I think.

WU: 155 X 5, 185 X 3, 205 X 3

225
245
265 (f)
255 (f)
255 (f)
255 (f)
245

245 was very straightforward - should've given 250 a shot...something mental/neuromuscular...not a strength failure/form breakdown issue

and after this morning's practice session I am pleased to report:

I can now do double unders. Looking forward (sort of) to that workout.

LOST AND FOUND:

I left my Seiko stopwatch at the Box on Friday and it wasn't there today. If anybody sees it, please leave it at the front desk. My watch is the same one as Jacinto's. He took his home so if you find one it should be mine. Thanks.

So will the 8 pm class tonight be more of an information session about scaling or will we also be incorporating new techniques into the class? I've just graduated from elements so I thought it would be good to come if we're going to be going over more complicated lifts or anything that was not covered in depth during elements.

Juan- I don't swim, I did work out there though, before I joined cfnyc. The pool at chelsea definitely looks nicer, but I haven't been in either.

thrusters/double-unders:
19:09 as rx'd
legs feel like jello... this was harder than i expected

CFE Wednesday morning will be at 6:30 am rather than 6:45. I'm covering the instruction and have to be in BK by 8am for the WOD there. This is a one time thing.

Torch, thanks for the info, I will be there (have a meeting that conflicts with Brian's Tues. evening session).

Re. City Rec. Center pools -
I have swum at both Asser Levy (love the carved fountain at the indoor pool and they open the outdoor pool in the summer). However, it can get crowded especially in mornings before 09:00. The Chelsea Pool is much newer and larger (I believe it is Olympic length). I have never seen it too crowded.
For $75/year they are great resources.

Just caved and registered for the nutrition cert next weekend. Who else is going again?

Dean (and others)

Since tonight is the first class offering of this type, we will be fluid about how it proceeds. Please come prepared with a short list of movements you least enjoy and do not perform well (note-- everything is NOT an acceptable answer.) We will then go over how to safely, effectively, and efficiently perform those movements. Then we will use those movements in a WOD.

I just caved and registered for the Father's Day 5-miler on the 21st as a CFE-NYC teammate.

Tony, We need to get more people on this so we can do the NYRR Team Championships in August!

the Chelsea pool is 25 yds
Olympic pools are 50 m

btw, I found a razor blade at the bottom of the pool today
it was a Mach 3, so technically I guess I found 3 blades

Dean et al,

This concept came out during this month's Coaches' Meeting. We know that new members benefit from additional instruction that might not be practical during Elements (information overload) but is very helpful during your first year as a member.

Our hope is that these classes will serve as post-graduate Elements classes. Some days the emphasis will be on physical exercises and some days the emphasis will be on critical knowledge. Tonight's theme may lean towards the latter. (You'll always get a workout.)

The eleventh and twelfth components of fitness are knowledge and intelligence.

For all you NYC Marathon rejects. The Hamptons Marathon on Sept 26th is a great alternative and registration is still open. I have run it the past 2 years and it's one of my favorite courses.

i can now officially state without any hesitation that i would NOT have qualified in any way shape or form for anything other than CPR at the Western Canada qualifier. I did however get a nice workout in and am still beat red in the face several hours later.

Made up yesterday's WOD, scaling to pack version:
5 rounds for time:
55# thrusters, 15 reps
21 double unders

14:51

Thanks, Jacinto, for all the encouragement!

6pm CFers are tough.

#crossfit western canada qualifier w/cash out of 1 min hold handstands, down by :15. thanks dan.

WU: PVC shoulder stretch

MS: 4 sets + partial (10 wb, 2 bj)

* 10 wb (20lbs)
* 10 bj (20")
* 10 dl (scale, 135#)
* 10 bp

CD: cash out 1:00 handstand, 1:00 rest, :45 hs, :45 r, :30 hs

Rest Day Wod (sub 14# med ball...all the 20# balls were gone)

4 rounds + 10 wb + 10 box jumps + 6 DL's

Jeff, count me in for the rest day dinner.

Made up Lynne
95# BP / PU w/blue band
Thanks for spotting Felix!

1: 15 / 10
2: 11 / 10
3: 12 / 9
4: 10 / 8
5: 11 / 9

After a self-imposed rest week (I highly recommend this), I made up the Deadlift 7x1 WOD. Finally broke 250# and I think I had more in the tank except I had difficulty lifting with shorts on so I didn't try anymore after the PR.

123, 153, 193, 223, 253xF (I chickened out after 5 seconds of pulling), 253x3/4 of the way up (the bar seemed stuck to my upper thigh so it went back down), 253 (PR!), 123x3x3

Lesson learned, deadlifting without pants is a bad idea.

Thanks to Leslie, Greg, and Justin for the encouragement and advice.

Was away for the wknd, though I still did so the burpees, so made up the Thruster/DU WOD today
rx'd 20:50

Did not count the missed DU attempts (and there were quite a few) but I did get a few nice strings of alternating DU's and regular jumps. I still suck at DUs, but some progress is being made.

(40,35)

Tonight's 8pm skills workshop wrap-up:

Tonight's class decided cleans and ring dips were most in need of assistance. We reviewed full squat cleans with a PVC pipe emphasizing starting position, hip drive, jumping and landing, and elbow position. Next up were ring dips where we reviewed keeping the rings close the body as well as appropriate modifications.

A 1/2 Elizabeth WOD followed of 12-9-6 cleans and ring dips. Weights on the cleans were light to insure proper form. We then discussed how to scale WODs and used Fran as an example.

Both recent elements graduates and veteran members attended.

Avery that is AMAZING!

Nice one, Avery!

After a deadlifts this AM, a day of rehearsal, and a yoga class I decided to head back to the box tonight when my friend had to alter our dinner plans.

Seeing as I managed to execute my first successful double unders this morning, it seemed like a good time to try to accomplish 105 of them. Heh.

This workout was HARD. I was definitely on the fatigued side and I think there’s a case to be made for me to have used a lower weight in order to have made it speedier/more metcon-y and explosive. I broke my thrusters into sets of 3 for the final round because they were getting ridiculously slow and I found myself wanting to hang out at the bottom.

5 rounds for time

21 thrusters (75#)

21 double unders

24:54

I managed repeatedly to string together 2 and 3 double unders - a marked improvement thanks in part to some helpful tips from Sam, Keith, and Matt this morning. I counted my respectable/almost-there attempts as well as successes.

Canada wod: RX, 5 Rounds plus 3 burpees.

Canada WOD: 4 rounds, 135 pounds on the deadlift

Aloha! buq