Let the testing continue

In case you haven’t already figured it out, we’re in the midst of a testing week here at CFNYC. Today’s test:

Wednesday 111228

“Baseline” (Compare to 111116)

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

12-step non-WODoholic program: I had other sh*t going on
North American and Western European dishes tend to combine ingredients that share flavor compounds; East Asian cuisine avoids them.
I am…balanced
Falcons have had a winning strategy for fitness
Live to give


* * * * *
Here’s what’s on tap for Thursday’s WOD classes:

Single set max of pull-up and push-up measured in reps, plank in seconds/minutes.

On the pull-up, the set ends once you come off the bar. On the pushup, the set ends when anything but hands or knees touch the ground. On the plank, the set ends when anything but hands or knees touch the ground, or when breaking from a straight line (i.e., but in the air, etc.).

Responses

  • The_Lisa

    6:25 for the baseline.

    • The_Lisa

      45 second PR!
      Accessory work: max height box jump – finally doing 24″
      3×15 unbroken kettlebell swings – 20KG

  • Jamie F.

    Wendler: Press
    5 Reps @ 85 LBS
    3 Reps @ 95 LBS
    Max Reps @ 105 LBS – 12 Reps

    Baseline: 4:05 RX’d.  Gotta hit Sub-4!

    • Naveen

      Got me by 2 seconds…

  • Matt M.

    A. Snatch 3 x 3 – 135 – 145 -155 (f)
    B. Baseline: 3:22 as rx’d
    C. 3 x 15 KB swings 2 pood and 100 DU’s 

    • Naveen

      that’s an insane Baseline!  How fast was your row?

      • Matt M.

        I rowed at a pace of 1:29

        • Jamie F.

          What’s your 500 Meter Row PR?

  • http://www.facebook.com/profile.php?id=617976773 Vikash Panda

    Baseline 4:33.

  • Anonymous

    4:17 rx’d  …. last time i did this i was 3:59.  one too many glasses of red wine last night. 

    • Anonymous

      Or you just got worse…

      • Anonymous

        #olderfattersmarter

        • The_Lisa

          I was drinking single malt whiskey – maybe switch to that? ;)

          • http://www.facebook.com/profile.php?id=617976773 Vikash Panda

            2 martinis and 4 glass o’red. 

          • http://www.facebook.com/profile.php?id=617976773 Vikash Panda

            2 martinis and 4 glass o’red. 

  • Sam G.

    Three rounds for time
    200 m run
    21 1 1/2 pood swings (Russian)
    with 20 lb vest

    8:11

    3 by 8 pull ups

    tabata thrusters 25lb dumbbells score was 7

  • Adriano1114

    First WOD post Elements. Baseline 5:40. Max box jump needs help.

  • Asegal04

    Baseline
    3:50

    Last baseline was 4:10 (about 6 weeks ago)

    3x kb swings using using 32kg

  • Asegal04

    Baseline
    3:50

    Last baseline was 4:10 (about 6 weeks ago)

    3x kb swings using using 32kg

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    At Crossfit Cape Cod today.

    2 rounds for time:

    Row 500M

    40 Wall balls

    75 Double Unders

    14:33

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    At Crossfit Cape Cod today.

    2 rounds for time:

    Row 500M

    40 Wall balls

    75 Double Unders

    14:33

  • David T.

    Baseline: 4:42 rxd. 20 seconds faster than last month.

  • David T.

    Baseline: 4:42 rxd. 20 seconds faster than last month.

  • Jim S

    Baseline 5:39. Includes a 25 second run from my rower to my pull up bar, but five seconds slower than last time.
    Also did Grace today. Last time I did 5:58 with 105#. Been pushing up the weight a bit lately and did it today at 115# but at a very slow 9:58. 

  • JennTang

    5:35 Rx – 32 seconds faster than last time. I’ll take it.

  • Kayam

    6:28, 42 seconds better than last time but lots of scaling. For some reason today’s baseline really felt hard. Almost met pukie.

  • Kayam

    6:28, 42 seconds better than last time but lots of scaling. For some reason today’s baseline really felt hard. Almost met pukie.

  • Craig Peugh

    3:56 rx’ed
    Paul made me go fast.

  • Eric

    Did this twice, first time was 4:22 Rxd but Kevin rightfully called me out on range of motion, as some of the reps were too high. So this time did not count.

    Did this again with Dan Def, second time 4:29 Rxed. Good job Dan!

    Last time was 4:43

  • Anonymous

    Nice work on Baseline everyone. I hit the globo gym at the Spa here in Killington VT. Found a barbell and a couple of 25# plates and made up Death By Thrusters from 12/16.

    10 rds + 5 thrusters

  • Anonymous

    Nice work on Baseline everyone. I hit the globo gym at the Spa here in Killington VT. Found a barbell and a couple of 25# plates and made up Death By Thrusters from 12/16.

    10 rds + 5 thrusters

  • BenS

    4:30, but had to do jumping-esque pullups because there wasn’t a steady bar near the rowers at the globo gym I went to.

  • BenS

    4:30, but had to do jumping-esque pullups because there wasn’t a steady bar near the rowers at the globo gym I went to.

  • Ali

    4:23 rx’d … PR!!!

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