CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#83 Mon/Wed @ 9pm, starts October 14 (4 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm (new start time!), starts October 26
NEW! #86 Tue/Thur @ 6am, starts October 27
Thursday 091008
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Compare to 040525.
Gillian Mounsey's "Operation Pull for Hope"--100 muscle-ups in less than an hour, to raise money for the Hope for the Warriors charity (video)
At Jewish delis, times are as lean as good corned beef
How nonsense sharpens the intellect
E. Coli path shows flaws in beef inspection
Rules to eat by
My mom is DIESEL!
70's Big presents "If you wanna be the man you gotta out-eat the man"
I just got Tim Broder's bio for the Rowing Workshop we're having with him. Here's an excerpt: "I was a Varsity rower at Rensselaer Polytechnic Institute for 7 seasons, rowing (mostly) starboard and coxing when the need arose. My goal is increase your knowledge about rowing, both on and off the water, spread the word about Crossfit Endurance NYC, improve your erg technique, and get as many crossfitters as I can to the Crash-B Erg sprints in February. I'm usually at the box 5-6 days a week at 7 or 8am, go on CFE runs on Wednesday mornings, and follow the Zone diet." In the photo below, Tim is on the left:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs
as Rx’d
Women 65
The Porch
Complete as many rounds in 15 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Pack
Complete as many rounds in 15 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 55-65 pounds, 21 reps
Pull-ups 15 reps
Women 35- 45#
Puppies
Complete as many rounds in 12 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 25-35 pounds, 15 reps
Pull-ups 10 reps (beginner or assisted okay)
Buttercups
Complete as many rounds in 10 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 10-25 pounds, 15 reps
Pull-ups 10 reps (beginner or assisted okay)
Forgot to post last night:
1x7 Thrusters: 185, 205, 215, 225, 235(PR), 240(fx2)
These felt horrible. Didn't get into a rythm.
CFFB WOD: 8:47
21-18-15
KB Swings (2 Pood)
K2E
DU
Still not being able to do DUs killed me. Takes way too much energy and wind doing multiple jumps. Rep scheme was interesting too. Different.
Might as well get the conversation started early too...how exactly are we going to run today's WOD?
Today's workout RX'ed
4 rounds + 45 meters
Re: the tshirt talk from a few weeks ago. while a new design is being thought about/worked on can we get an order of the old shirts? I know i would buy a couple and I'm sure others would too that never got them
Today WOD
4 Rounds
Tim: tshirts were supposed to be here a month ago. We are having major issues with the company we've been using. Court talked to them yesterday and apparently they promised our order will arrive today. New designs and a new printing company are in the works for future orders.
I call 2 mediums!
Court/Hari/Josh et al
Have you considered adding e-commerce to the website and selling shirts/other swag through mail. Seems like being in NYC you'd really have a lot of draw for this stuff...
Just a thought.
Could we get some t-shirts out to Brooklyn as well? I have a hard time getting to the Manhattan box but I'd like to rep CFNYC.
Chris: I will of course send some of the shirts to Brooklyn!
Gabe: online ordering will almost definitely be a possibility in the future. I am talking to a couple different companies right now and both have that option.
Sara, are some of the "be hard to kill" shirts are on that order too? Can you please save me an XL if they are?
Run Amuck results are posted here: http://www.allsportsevents.com/Results/running_results/RunAMuck2009NY.htm
I did not know Team Save Our Bacon was third.
Also very cool to see that a woman won the individual non-costumed event.
Todays WOD
3 rounds + 250m and 21 SDHP (85#)
70s Big is entertaining, but does the tail end of a lot of these powerlifter and Olympic lifter bios give anyone else pause?
There's an awful lot of "He was..." for guys who should be around 60-65.
4 rounds + 20m
Rxd
Has anyone read "Born to Run" by Christopher Mcdougall?
Thoughts if you have?
Work is killing me. I couldn't even have made an 8:30 if we had one yesterday.
Germane to the conversation at hand, upon which t-shirts did we (not really we, but the people who own xfitnyc) decide? Is there either a "Be harder to kill" one or an "I suck at math" one? If so, I'd definitely buy either/both in XL.
And then for the irony, kill Brad S.
5 rounds + rowing and 7 sumo deadlifts. RX
Great WOD.. Im still shaking
20 deadhang pull ups
6 rds Rx'D
5Rds + Rowing and 6 SDLHP
65#
black band
Holy Crap!!!
Thanks for keeping me going Ari!
Lisa - awesome! ... do we get medals? :P
4 rounds even. Grip was fried and couldn't hold onto the bar after the first round. This one is pretty tough.
As Rx'd 4 rounds + 250m + 14 SHDP
Black Box (211,211)
I would love to get my hands on a CrossFitNYC shirt. Is there anyone I could contact about sending payment and mailing me one?
Reagan,
You get a free one for clinching at least a tie for most WOD's done RX'd this year. As of today, even if you don't do one more WOD RX'd, and I do every remaining WOD RX'd, we would tie. The next WOD you do RX'd and I don't, you win.
Congratulations!
Email your size to Sara AT CrossFitNYC.com
5rds
7 boxjumps 30"
14 boxjumps 24"
21 KB swings 36kg
28 situps (hq standard)
13:48 rx'd
Scaled down: Jump rope for 2 minutes, 65lb SDHP.
3 rounds + jump rope + 9 SDHP.
(5,2)
RX'd - 4 rounds
Thanks Hari! It has been good motivation for me to keep plugging away.
4 rds + 3 PU
This was terrible. Absolutely terrible. Feel like my metcon is coming back slowly but surely.
Before anyone mocks my running, I am leaving town tomorrow but plan on doing this over the weekend. I can't get up the motivation to run in the morning.
4 rounds + row/sdhp/+5 pull ups...could barely hang on to the bar at the end...loved it tho!
4 rounds + row + SDHP + 1 pullup. Tough wod.
Craig - As much as you hate to run, you always do it when a 5k or 10k comes up. For that, you have my respect.
Looks like tomorrow's weather is going to be dicey but I'm game if anyone is interested in running 5k outdoors.
4 Rounds Minus 6 Pull-ups
(68,54), (55, 42), (61, 48), (6, 4)
5 Rounds + 230m of the row.
Cash Out w/ 50 GHDs for time.
1:29
5 rounds + row + 2 shdp rx'd
(6,5)
3 rounds + row + 9 SDHP as Rx'd. That was painful.
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