CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 61, 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (3 slots left)
#66 Tue/Thur @ 7am, starts July 14 (5 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (5 spots left)
Thursday 090618 (68) (58)
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Compare to 070423.
Happy birthday, Kim! Happy (belated) birthday, Lenny!
PLEASE NOTE: I won't be at the gym tomorrow to keep it open throughout the day. If you're doing the lunchtime class or the 5:30pm class, I'd advise arriving no more than 5 to 10 minutes before class time starts so as to avoid waiting to get into the gym.
You are ANIMAL
Dutch helps you figure out if you're too weak or out of shape (or both)
Don't fear the animal fat!
Spring porcini salad
Since when did nachos become an entree (in public school lunches, no less)?
Coach Jacinto at last year's CrossFit Games. (Photo courtesy of CrossFit.com):
9:21 Rx'D
14:31 w/ 14# wall ball and band
Torch....seriously, 5:56am?
Great time on the WoD, too.
I can always count on Torch to post during my lonely, early morning hours at work. Then I can count on taking his time, multiplying it by 3, and getting a nice, on-point, prediction for how long the WOD will take me later in the evening.
haha. it was 6:56. I don't think the blog knows about daylight savings.
Allison - SPRING PORCINI! YES!
:)
Embarassingly slow today:
24:53... but it was as rx'd, and all pullups were chest-to-bar.
15 minutes and change.
Scaled 35, 25, 15, using a band for pullups and with a 14# ball but only because all the 20# balls were taken (I swear!)
Right on, Sara! Chest to bar makes a difference. I need to see if Dolores Park has a pull-up bar.
12:49 rx'd
Definitely felt my intensity falling off a bit today. After 6 days in a row of WODs, I'm looking forward to a rest day in the near future.
Yesterday I was up by my Mom's house in NJ, so I dropped in at Crossfit Ignite which recently opened in Westwood.
The WOD there was 3 rounds for time of:
1/4 mi run
21 pushups with feet elevated on a box
12 deadlifts at 70% of 1RM
11:30 with 315 for DL
It was great to see a CF affiliate so close to home. Steve & Tina were really cool and they have a nice space up there.
If anyone's interested in a gymnastics cert, they are hosting one on 8/1-8/2. Its about an hour bus or train ride from NYC.
And I just remembered I still need to do today's burpees... though I did do my 22 yesterday.
(48,41)
Martin and I are heading to Minetta Tavern after today's workout. We are going to try their "Black Label Burger" yet again.
If anyone else is interested you are more then welcome to come.
Brian
Mike -- rest. like 2 days!
Scaling options for today's workout courtesy of the CrossFit Brand X forums:
Big Dawgs:
As Rx’d
Pack:
For time:
40 Wall-ball shots
40 Pull-ups
25 Wall-ball shots
25 Pull-ups
10 Wall-ball shots
10 Pull-ups
Use 14-20 pound medicine ball launched to a target ten feet above the ground.
Puppies:
25 Wall-ball shots
25 Pull-ups (beginner or assisted pull ups okay)
20 Wall-ball shots
20 Pull-ups (beginner or assisted pull ups okay)
15 Wall-ball shots
15 Pull-ups (beginner or assisted pull ups okay)
Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.
If you do not have a medicine ball the common sub is dumbbell thrusters. For a 20# medicine ball use two 20# dumbbells. Scale the weight down for pack and puppies.
Brian K - The minetta black label burger is hands down the best I've ever had.
Other [paleo!] things I would highly recommend if you're able to get in the door:
- Bone marrow (pic below - holy crap was this tasty)
- Dodd cocktail (has fresh egg whites cracked into it)
http://www.facebook.com/photo.php?pid=37278056&l=b5a5f3631f&id=124863
broke back wod. ....wait a minute?
16:10 subbed a 10# ball
working out even while injured is definitely the best bet to a quicker recovery.
14:30 Rx'd
Yes, this was harder than it sounds. Everything felt slow motion today. I'm ready for a rest day, too.
14:10 14# pack scale 40-25-10 (100,51)
As Rx'd 16:01
I appear to need more work on wall balls.
Black Box (126,126)
Haha. Yes Torch I know.
I just always want to do these qualifier WODs when they are the rest day WOD. And everytime I do, I am more impressed by everyone competing... especially the insane times put up by the top finishers.
Hopefully I can listen to my better judgement and make tomorrow a rest day.
Scaled the pullups. 25. 20. 15. 19 mins. 55 seconds. My kips still need work.
15:07 with 14# wallball. This was so, so much worse than I expected. And I expected it to suck.
23 burpees.
14:11 as rx'd
Me no like wall balls.
AND...
Happy Birthday Kim! And Happy Belated Lenny!
20 minutes and some odd seconds.
And I still have to do my 23 burpees. What a bad decision.
My own thing again...
5 rds - 8:46
10 One-arm KB Swing (1 pood)
10 Box Jump (24")
10 GHD
Nice quick burner.
as rx'd (though pull-ups and wall balls could be better)
20:24.
Thanks Craig for cheering me on!
(57,37)
19:48
(68,54), (46,35)
9.49.
time to be made up here. def can go faster. rd 2 was harder than i expected. the last set of pulls took entirely too long.
10:38 with 14 lber wallball