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Friday 100219
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.

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HAPPY BIRTHDAY, STEVE S.!
Hey everybody, NYC Endurance (aka Crossfit Endurance NYC) is trying to get as large of a group as possible to enter the NYRR Race for Haiti tomorrow morning. One of our members of the Black Box (and a regular at NYC Endurance classes), Kirk MacLeod, works for the United Nations and he is running in honor of his fallen colleagues as well as for the relief efforts to support the people who have suffered this horrific tragedy.
We will be meeting before the race at 8:30am on the northwest corner of 66th street and 5th Ave.
Please wear a CrossFit shirt, any CrossFit shirt.
For more info please click here.
Race starts at 9:00am in Central Park. It’s a 4-mile race and the entrant fee is $40. Sign up for the race here.

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as rx’d
    If you can do a few thrusters with this weight, today you should be a Big Dawg. Note, like “Lynne” this WOD doesn‚Äôt set a time limit between rounds. It also doesnt set a time limit between exercises. What it does do is ask for a max. In other words you should only put the bar down when you physically cannot do another rep. You should not put the bar down because you are out of breath, are tired or get bored, but only when it comes down because you have muscular failure. In the same vein you should come falling off the bar on your pull ups, fingers peeling one by one off mid pull (unless you’re using an assistance band! be careful).
    Pack:
    Five rounds for max reps of:
    1/3 – 1/2 Body weight thruster
    Pull-ups
    Puppies:
    Three rounds for max reps (not to exceed 20) of:
    10-25# thruster
    Pull-ups (beginner or assisted okay)

  • Steve S.

    Birthday WOD
    27 Wallballs 20#
    27 push ups
    27 pull ups
    27 box jumps 24″
    27 double unders
    27 GHD sit ups
    27 push press 95#
    10:41
    Thanks Jacinto!

  • Jenn

    Steve’s BDay WOD:
    11:21 (10#WB, 20″ Box, 65# PP)
    Happy Birthday Steve!
    Pull-ups: 1195

  • Member

    Can someone please post the new schedule with instructors or update the MindBody Online thing? Gracias.

  • Emily

    Allison–are you teaching the 12:30 class today? Just wanted to let you know that I can’t do this WOD (because of my shoulder…) but am planning on coming in and doing something else (which I still have to figure out..).

  • Emily

    thinking about doing this WOD slightly modified (HSPU’s for pull-ups, GHD back ex for good mornings, kb swings to shoulder, etc.)
    http://www.crossfitpc.com/blog/

  • Tim B

    Rest day today
    Hati Run tomorrow! http://www.nycendurance.com/2010/02/17/haiti-run-this-sat/
    I agree with Scott, can the other coat rack go back up? maybe above the fridge or something?

  • Emerson

    BW: 200#
    Thrusters @ 115#: 2, 3, 6, 6, 7
    Pull ups: 10, 9, 11, 12, 13
    Don’t know why I struggled so much on the first two sets of thrusters. They didn’t feel nearly as heavy by the end.

  • jake

    I know a bunch of people from CF hoboken are doing this
    http://toughmudder.com/events/bear-creek/bear-creek-map/
    anyone intrested

  • Jeff

    Emily
    Some CF trainers find it detrimental to do chippers too often (more than once every few weeks?) and only program them sporadically.

  • Tim B

    Damn, tough mudder looks like a lot of fun. I’m already committed to helping run the State championships for crew that weekend

  • Emily

    thanks Jeff..and as per your and Allison’s advice, I did the following:
    50 each
    box jumps (20″)
    lunges
    GHD back ex’s
    DU’s
    12:17

  • Emerson

    Re: Tough Mudder, there was some talk at BK a few days about signing up. I am totally down.

  • Lt Gabe

    If I’m not too hungover I’ll be at the Haiti run tomorrow. I registered and paid either way.

  • Rickke

    Happy Birthday, Steve!
    Had to skip this WOD today. Did some other stuff instead.
    3 sets max strict pull-ups: 8, 7, 6
    3 sets max strict ring dips from a muscle up: 10, 11, 10
    Annie (50-40-30-20-10 double unders and sit-ups)
    6:31 (PR)
    anchored sit-ups

  • http://allisonbojarski.tumblr.com Allison Bojarski

    I’m heading up to NYRR right now to register for tomorrow’s race.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Also, for those who can’t make it tomorrow at 9am either because of scheduling or if you don’t live in the NYC area, there’s the Virtual Run for Haiti as well, for $30:
    http://www.mapmyrun.com/virtual_event/ny_haiti/index

  • Ricardo

    Also, don’t forget about Crossfit-Restday-Wastefest tonight at Fontana 10pm in the lower east side!

  • Avery

    Scaled to 73# thrusters (a bit over 50% body weight), because I wanted to get more than two reps. Next time I will scale higher.
    27-16 (pr pull ups)
    25-10
    17-11
    Switched to 93# front squats because my right lat/shoulder super tight and a bit sore.
    30-12
    23-3 (slipped off the bar trying to regrip, bummer)

  • Hari

    (21,30), (16,25), (15,21), (15,20), (13,20) = (80,116)