Happy Martin Luther King, Jr. Day. We're running regularly scheduled classes at the gym today.
Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts TONIGHT! (3 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts tomorrow--SOLD OUT (again) !
#99 & #100 start January 25--both are SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left just 2 slots left!)
#103 Mon/Wed @ 8pm, starts February 15 (4 slots left)
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23 (5 slots left)
Paleo Potluck Party details here
Monday 100118
Deadlift 3-3-3-3-3 reps
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A Quick Note on the Haiti Disaster
As everyone knows, the magnitude of the disaster in Haiti is nearly incomprehensible for those of us not directly involved. But one of our members has been directly involved, Kirk MacLeod (who just got his Level 1 in Montclair this weekend)-Security Adviser to the United Nations. For those of you who are unaware, the U.N. Consul in Haiti suffered heavy losses, including many, many close colleagues and friends of Kirk, including the man who hired him and his wife. It's easy to forget that there are people who are continually working in the worst of conditions to ensure that others might have the chance to experience the same level of relative peace and security that we enjoy here in the States and most of the developed world. Kirk hopes to be traveling to Haiti soon to help reestablish the infrastructure of the consul there, retrain personnel that have to be replaced due to the heavy casualties and help to restore a measure of basic civil security so everyone can have access to food and water.
Kirk has requested that if you wish to honor those who have passed in service and "remember their good works and dedication to the pursuit of peace", you can make a donation to one of the following organizations:
1. UNICEF
2. WFP
3. Doctors Without Borders
4. The Red Cross
All of these organizations have infrastructure and distribution in place and can get the majority of your donation to those who need it the most, especially the children.
Thanks,
Court
Our thoughts are with you.
From the CrossFit/Brand X forums, scaling info about this WOD along with info about the deadlift:
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“I wish I knew how you could overstate the value of the deadlift.“
-Greg Glassman-
Here are some vids everybody should watch regarding the deadlift whether you are familiar with the lift or not:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
If you are familiar with this lift then you are a Big Dawg today:
Big Dawgs:
as Rx’d
Everybody else, if you are unfamiliar with the lift watch the videos above and the use the time today to practice this lift with a piece of PVC pipe or a light barbell.
A wise investment is the book Starting Strength 2nd edition by Mark Rippetoe. If you don’t have a coach this book will help you understand the lifts. If you do have a coach it will point out how little he/she knows.
Here is a link to the book:
http://www.aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail
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Let me add, you don't want to wear running shoes for a workout like this, you want to wear weightlifting shoes. Here's why:
http://www.exrx.net/WeightTraining/WeightliftingShoes.html
And no, you can't buy the shoes in any shoe store. You've got to order them online. Here's a blog that offers deals and reviews on weightlifting shoes:
http://www.buyweightliftingshoes.com
Did the Deadlifts today 7AM
145X3
185X3
200X3
245X3 PR
265-failed
245X3
for a very very very very easy way to donate
Verizon Wireless, Tmobile, Sprint, and AT&T customers can text “HAITI” to 90999 to donate $10 to American Red Cross efforts
first day back in a week
deadlifts
145x3
195x3
245x3
245x2
225x3
Sleep: 17 - first night I didn't get 8 hrs and it's a holiday. Kind of ironic...
Pull-ups: 586+10=596
WOD: 13
Made up Fight Gone Bad - Rx'd 214
SDH (18, 18, 18)
Box (15, 15, 16)
PP (15, 15, 16)
Row (10, 10, 9)
Wallball (15, 13, 11)
Paleo: Day 18
Breakfast: Pork-chops and spinach, clementines
Lunch: Leftover short-ribs with onions and asparagus
Dinner: Greek Scallops: scallops, onions, mushrooms, tomato, parsley
Snacks: Apple, Jennbar (TM)
Signup for The Northface Challenge, opens on wednesday. Various distances from a 5k to a 50 miler. Race is May 8-9th (obviously the 50 miler goes into the next day)
for more info please go to:
www.nycendurance.com
this race sold out early last year so sign up early!!!
I'm at Day 14 of the Paleo Challenge today. Food for past 3 days:
Friday:
B: 1 HB egg, dried apricots, almonds
S: larabar (yeah, only one!!)
L: chicken salad w/celery root slaw
D: chicken w/artichokes (pretty sure this wasn't natural/organic chicken)
1 gl red wine
Saturday:
B: eggs benedict w/smoked salmon (see note below)
S: apple
D: sea bass, carrots, lettuce greens w/caesar dressing
Sunday:
L: 2 eggs w/mushrooms & olives
D:: sauteed chicken in broth w/curry & cumin and pecans; threw in collard greens on top and covered to wilt while the chicken was cooking.
S: almonds & dried apricots
1 red wine
So, on Saturday, I was thinking, "if I'm gonna spend $25 bucks for breakfast at Sarabeth's, do I really want yet another egg w/veggie omelette?" I decided no, so I went for the eggs benedict -- how bad was it really to have the butter? how about the smoked salmon? Also, I'm finding that I'm eating a lot LESS almonds when I'm doing this Paleo thing. I'm surprised at this -- I normally eat probably 1/3-1/2 cup a day, and now I'm down to about 1/4 cup. The biggest dietary change for me has been giving up yogurt. I've been making my own yogurt from organic (often non-homogenized) milk from grass-fed cows at home for several years now, and I love it --let me tell you how good that milk tastes, and the yogurt!! I let it go for the paleo challenge. I really haven't missed it much, but I do admit that I liked having my yogurt, and am wondering how I will feel when I add it back into my diet.
CrossFit Metropolis is hosting an informal hopper challenge this coming weekend (January 23,24). There will be 4-6 WODs across 2 days (exact times TBD). If anybody is considering/planning on going to Sectionals, or just wants an epic CrossFit weekend please feel free to join. Everything will be scalable. Do as many or as few WODs as you like or just come and cheer, whatever. Anybody is welcome to attend. It will be laid back, informal, fun and free. Email us for details at info@crossfitmetropolis.com. We are located on 84th btw 2nd and 1st. Cheers! Eric
PC 1/17/10:
- Orange and walnuts
- Three egg omelette with turkey and brocolli, apple, walnuts
- Bison burger with low sodium tomato sauce, steamed spinach and brocolli
- Orange, walnuts
Thanks to Allison and Sara for letting me workout even though I was egregiously late! (I saw that there was a one o'clock class but failed to see that it was for Brooklyn, not Manhattan). I warmed up with 3 93# lifts, then did:
103# x 3
113# x 3
118# x 3 (That was my last single rep PR, was rounding back a little)
118# x 3 (Getting a little better)
123# x 3 (A little rounded, but still OK)
And decided to do two more lifts. My next goal for deadlifts is 150#, so I thought I'd give myself a boost in that direction. So I did a single lift of 128#, and then 130#. New PR!
Paleo Potluck Party: www.tinyurl.com/xfitpotluck
175-195-215-225-235(f)
Warmup: 225x3, 315x3, 405x3
Work sets: 425x3, 435x3, 445x2, 445x2, 425x3, 425x3
Couldn't keep the 3rd rep on 445 from swinging out away from me. Dropped to 425 on the last and did an extra set without oly shoes, which felt better.
Hari, Josh, and Court,
Thanks from the Marines Manhattan Officer Selection Office for letting us use the Box for the pull ups and crunches portion of the Physical Fitness Test on Saturday morning. Hope we can get a slightly smaller group to come in and do Fight Gone Bad or something like that in the near future. I'd also like to point out that I have been implementing CF-style workouts (a lot of Cindy and Angie and 400m walking lunges when I'm in a sadistic mood) into the physical training I do with the officer candidates and have been thrilled to see the enthusiasm these guys have for the PT sessions now. Here's a little anecdotal evidence to bolster the pretty well-established reputation of efficacy of Crossfit--I ran the Marines PFT a few days ago to see where I'm at and more than maxed it (24 dead hang pull ups, 100 crunches in 2 minutes, and a 17:52 3 mile run). The second highest PFT score from our office (out of almost 40 guys) was run by Anthony S. who recently completed elements and works out some mornings with Jacinto. Prior to running the PFT, he was concerned about his performance because he hadn't been running or focusing on dead hang pullups. So much for that.
Luke
265(3), 275(3), 295(3), 305(3), 315(3)
135x5
315x5
405x3
425x3
445x3 PR
450xfail
315x5
315
325
330
335
340 x 1 + 2 fails
I'm fairly confident I could have finished one (but maybe not both) of my fails, but after all that volume I didn't want to do a really long, slow rep and keep my body under all that tension.
275
295
315
335
355
155 165 175 185 195
Mike, one thing you may want to look into is the new Rip shoes at Rogue Fitness... They have a smaller heel and are designed to help the issue with DL'ing with a raised hell. I always figured it was just I sucked at dead lifting until I switched to pulling in my converse and it immediately was better. Went from struggling with 350 to pulling 450 for reps and 500 for 1 RM last total I did. The raised heel just puts to much emphasis on the quads for deadlifting and actually makes for a longer pull. Not saying its impossible, as I have seen plenty of people pull some great weight in their lifting shoes (Craig for example) but for me its just 100% better in my converse.
245 265 275 280 285 everything was a pr
155-165-155-175-125
Chose to stay lighter to focus on form, which still wasn't top-notch.
Pull-ups: 400
Food Blog updated. Still Paleo. Looking forward to to February 1st so I can get a few cravings out of my system.
230x5
315x5
405x3
425x3
435x3 (was supposed to be 445...left a 10 off one side...)
450x3 - PR
315x5
OPT WOD:
for time;
50 KBS - 2/1.5 pd
20 GHD sit ups
10 box jumps - 30/24"
40 KBS - 2/1.5 pd
20 GHD sit ups
20 box jumps - 30/24"
30 KBS - 2/1.5 pd
20 GHD sit ups
30 box jumps - 30/24"
20 KBS - 2/1.5 pd
20 GHD sit ups
40 box jumps - 30/24"
10 KBS - 2/1.5 pd
20 GHD sit ups
50 box jumps - 30/24"
32:22, used 1.5 pd KB and 20" for box jumps
185-205-225-235-235
Definitely could have gone heavier but I wanted to concentrate on my form. It still needs work, but it's feeling better. Thanks, Jeff, for helping me out.
30 Day Challenge:
Paleo Diet: 18 Days
WOD: 8
Sleep: 8 Days
Sleep 8.5 hours (18)
Diet: Steak, Blueberries, Almonds, Apple (17)
1 Glass of Wine (42)
WOD 5 x 3 Dead Lifts: 285, 290, 295, 300, 305 (PR)
Weaknesses: Double Under Practice (6)
Sophie gave me a great tip for double unders: Watch my reflection in the window. It immediately made a dramatic difference.
Luke F,
It's always our pleasure to help.
225 x 3
255 x 3
275 x1 F F
265 x 1 F F
255 x 2 F
1/18/10
Looks like my Max for 3 is 255 and my Max for 1 is 275 as of now...
warmup 245x3 275x3
295x3
305x3
315x3
335x3
355x3
225-245-265-275-285
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