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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts TONIGHT SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
Tuesday 100209
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Run for Haiti, Central Park, Feb. 20th--who's in? (post to comments)
Torn hands are lame, part 1; part 2
The paleo media blitz continues (with a quote from yours truly, no less)
And some humor on said media blitz: "Dear modern caveperson"
Yakitori
Active pregnant women tend to stay healthier / No pregnant pause (both via)
Laura DeMarco's 370# deadlift (video)
HAPPY BIRTHDAY, ARI!
Ari's tremendous breath control on the horn is undoubtedly helped by his met-con work:
From the CrossFit BrandX forums:
Everyone needs to squat! So today you all are Big Dawgs.
Everyone can do this workout as Rx’d even if it’s just with PVC. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form. On the other hand if you have a strong back squat challenge yourself with the weight. Several ways to approach this WOD, you can add weight every round or pick a weight and stick with it all the way through the 10 sets.
http://media.crossfit.com/cf-video/backsquat.mpg
175, 185, 205, 215, 225, 235, 235, 245, 255F, 255
Also I did my first muscle-up. Whee!
155, 165, 175, 185, 185, 185, 185, 185, 185, 195
Still really sore from Sunday.
135,135,135,135,135,135,135,135,135,135
This workout isnt a 2-rep max... This is a DE (dynamic effort) speed work BS. Meaning you should take around 50-60% of your 1 rm and do 10 sets of 2. The idea is to squat your 2 reps as fast as possible, then rest 60 secs and repeat x10. The bar should no slow down on any reps and in reality go faster. If you think you wont be able to do all 10 sets pretty fast, then drop weight even further. This WOD is clearly courtesy of Crossfit's new affiliation with Westside as this is part of the Westside Cojugate Method.
115# all 10 rounds - probably could have gone heavier.
Pull-up challenge: 1036. I have callusses on every finger and palm. It's pretty gross and they hurt. I've been putting neosporin on them, but should I start taping my hands?
I did 185 straight across. Felt good.
Jenn - I use this product, available at Duane Reade, to remove my callouses. Keeps me pain and rip free.
http://www.tweezerman.com/scripts/item.cfm?gc=T&sc=RS&itemsku=5055-R&topmenu=1&submenu=5
any plans on putting in some Xfit Football programming here in the city? Noticed that it popped up on the Brooklyn site a while back.
I'd be interested.
Me again. I just read all of the comments on the HQ message board. I wish I had read them before I hit the Box. I was working about 80% when I got to my highest weight, but I would have stuck closer to 60%.
The following is from http://www.deepsquatter.com/strength/archives/dtate4.htm
The Dynamic Effort Method: This method of training involves lifting non maximal weight with the greatest possible speed. This method of training is not used for the development of maximal strength but only to improve the rate of force development and explosive strength. Angel Sassov during his trip to the USA mentioned weights 50 to 70% are best for developing explosive power....With our style of training on the dynamic method days, bar speed or concentric tempo is what determines the load. If the bar slows down then you reduce the weight. We do use percents as a guide on this day, but the bar speed still is the determining factor.
:::::Ari 21year Birthday WOD:::::
21 KB swings 2pood
21 Wall Balls 20lbs
21 Burpee
21 MuscleUp
21 Box Jump 27inch
21 Double unders
21 Dead Hang Pull Ups
21 Klapping Push Ups
2.1 km Run
Done at the BrooklynBB
25:22 RX´d
I recommend this for everyone !
Great WOD !
See you tonight at Hill Country at 9!
Happy Birthday, Ari! Great photo. No 21km run though? ;)
Does tomorrow's schedule change at all in the event of a snowpocalypse? All the schools are closed, I hear, but I still have to go into work. And if it's not too blocked, I'm still going to walk to Crossfit. But I don't want to do that if no one else is as crazy as I am.
235x2
235x2
240x2
245x2
250x2
255x2
260x2
265x2
270x2
275x2
RX'd
Wouldn't this be "Snowpocalypse 2" the sequel, seeing as how the first one flopped?
New Yorkers seem unduly scared of snow. But I'm from Utah, so I'm biased. :)
Yesterday's OPT WOD
A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form
A1. 135-140-145-145
A2. 5-3-2, 5-2-3, 5-3-2, 4-3-3
A3. 5-5, 5-5, 5-5, 5-5,
B1. all ub (subbed kb goodmornings)
B2. 20-5, 18-7, 18-7, 15-6-4
C. 153
Today's OPT WOD:
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups
A1. 73(8), 78(8), 83(7), 88(7)
A2. all singles
B1. 45, 55, 65
B2. all sets of 5
122/110, 232 total
7am class is canceled tomorrow. Please keep checking the blog for further scheduling updates.
todays opt wod...
a1. 95(8-9), 115 (7) 125 (6) 130(5)
a2. singles 2-3 minutes per 8 (last 2 rounds 3-4 mins)
b1. 95, 95, 115
b2. 10-5-2's, 5-2's-1(twice)
73#, 73#, 83#, 83#, 93#, 93#, 93#, 93#, 103#, 103#
should have started heavier, but it was hard to judge because I still haven't hit my 1-rep max yet with backsquats....
cash out: 900m tiabata row, 20 GHD sit ups and back extensions.
agreed with Jai..I'm from Utah as well, and I've NEVER experienced things being cancelled the day BEFORE a storm.. pussies.
Is cfe happening tomorrow am at the box?
135, 185, 225 warmup
205x2
205x2
205x2
205x2
205x2
205x2
205x2
225x2
225x2
225x2
Couldve gone heavier, back was a little tweaked from deadlifts yesterday.
Damn Lenny.
315
315
315
315
315
315
315
325
335
345
interesting wod. I'd start and finish a little heavier next time.
There's an 8am class right?
There is currently an 8:00 AM class, but depending on the situation, it may be canceled. Check the blog before you head in. A more complete explanation and updates will be posted shortly.
150# across
75# across.