Spring runnings

Tuesday 120320

A: Snatch 3 x 1

B: Five rounds for time of:
Run 400 meters
155#/105# Deadlift, 21 reps

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm in Central Park (south end of the Mall), as it does every Tuesday.

Jason W. proves that sit-ups are less painful when accompanied by man’s best friend (i.e., Starbuck):

Bad WOD?
ACL health
“Regular feelings of ‘I suck at this’ are not a flaw, not a personal tragedy, not a sign of anything except that you know what’s good and what’s not.”
Weight Adjustment Calculator to compare your rowing abilities with someone of a different size
Cream cheese pancakes / Liver for those who hate liver

Yes, Starbuck really stayed in place DURING the sit-ups! :)

* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:
A: Press 3 x 8

B: “Mary”
5 Handstand Pushups
10 One-Legged Squats, Alternating Legs
15 Pull-ups

Compare to 110802 (if you chose “Mary” and not “Cindy” that day).

Responses

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    Please note that I’ve corrected the loads for today’s deadlifts.  They should be 185#/125#, not 155#/105#.  My apologies for the error.  (I’ve also let the morning coaches know of my mistake.)

    • Anonymous

      For those who RX’d the WOD at 155# today, Beyond the Whiteboard will default to this weight for today’s date on the Crossfit NYC calendar.  If you did 185#, you can either manually change the weight in the default WOD, or enter your score using the main site WOD link here: http://bit.ly/GAswe6

      • Allison Bojarski

        Turns out that Josh had logged into wordpress and altered my draft of today’s post with the new lighter weights and hadn’t told me. Then Reis emailed me as to my mistake because he was going off of the spreadsheet. So it turns out that I’m not losing my mind after al and the lighter weights are correct! :)

  • Hari

    Friday, March 30 Happy Hour, etc. 

    In so far:Andrew Louie, D Riv, Cass, Erica R, Jai, James Verga, Jessica Steiert, Kyle Smith, Linnea H, Rory, SullyWho else is in?

    • Kristin Cunningham

      count me in

    • Anonymous

      I’m in

      • Amanda Long

        I am in as well

        • Anonymous

          surprise, surprise… :)

          • Amanda Long

            I am always in for happy hour!!!! :)

    • BenS

       in

      • Wbgreene

        I think I can come!  

    • Swilsonjm

      Tracey and I are in!

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

      I’m in.

    • Naveen

      I’m in.  

    • Anonymous

      I’m in

    • David Stogsdill

      I’m down.

    • http://www.facebook.com/ksjusino Keith Jusino

      I’m in

    • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

      In.

    • Dwindle62

      I’m in

  • Anonymous

    Jamie Freedman, congrats on the beastly accomplishment of 12.4 and a half-marathon within a 36 hour period.  I couldn’t help but be reminded of this:

    http://www.youtube.com/watch?v=IoACIIz33II

    RLR’s WOD:

    A.) 4 Rounds of 5 Power Cleans and Max Weighted / Strict Pull-Ups
         95lbs + 2 strict, 115lbs + 3 strict, 115lbs + 4 strict, 125 + 3 strict
     
    I remember when I had 13 strict, and in my mind’s eye I saw only @Sara:disqus’s disapproving gaze.  Anywhoo…

    B.) 3 RFT: 20 BJ (24″) (that’s Box Jumps) and 15 Burpees
         5:51

    C.) Thoracic Mobility

    • Rory

      someone werq’d this am…aggressive!!!

      • Anonymous

        Oh yeah. I’m through f*ckin’ around. Time to meet Alpha Dickie.

    • Kristin Cunningham

       not too shabby Mr. Dickie.. nice work!

    • Anonymous

      impressive, sir….impressive…

      ELEET

      • Amanda Long

        You are amazing!!!!!

  • Anonymous

    16:25 rx’d

  • Anonymous

    27:00 RX’d (155#)

    A 1/2 mile running warm-up and 5 400s in the WOD.  How I did this sub-30 I have no idea, but I’ll take that shit to the bank! 

  • Kristin Cunningham

    17:18 – 105lbs but did sets of 15 instead of 21.  I felt good after so next time will attempt the 21 reps.

    Thanks Will and Sara for working with me on my form etc.

    • Cassie

      YOU’RE SOOOOO STRONGGGGGGGG

      • Kristin Cunningham

         funny lady :p ……..  WW <— yeah you know what that stands for

    • Anonymous

      Nice job, Kristin.

  • Amanda Long

    15:16 – 105 lbs but did sets of 15 instead of 21 as well. Nice wod to come back to after traveling for most of the past two weeks! So nice to be back for awhile!!!!!

    • Kristin Cunningham

       great job!!!!!!!!! Nice to be back in the am class :)

      • Anonymous

        Happiness!! Butterflies!! Ribbons!! Pink!! 6AM!!

        • Amanda Long

          Too bad you missed the celebration this morning!!!!

          • Anonymous

            I was off on my own adventure.

  • Cassie

    17:02 – 15 reps @ 105lbs..we didn’t hear about the weight mistake..oopsies

    • Kristin Cunningham

       You’re feeling crappy and you kicked ass today! nice work Cassieinator

  • Anonymous

    A: got to 90#
    B: 23:02 at 155#

    This WOD is a great way to start the day.

  • BenS

    A: stretching
    B: 16:56 @ 155lbs and 15 reps

  • Wbgreene

    whatta wod

  • Jeff

    you can get rhabdo from kaatsu
    http://www.ergo-log.com/kaatsugonewrong.html 

    • Court

      The article seems to suggest that improperly applied kaatsu is what leads to rhabdo; apparently there is a certification involved, who would have guessed? ;-)
      It’s interesting that they are seeking the “pump” to contribute to strength gains and not just muscle gains using a sub maximal weight.  I have wondered if the mechanism  by which CF is effective is a type of “internal occlusion” since many people have reported a similar “pump effect” post-WOD.  And I will attest that the Japanese kneeling position (seiza)  for prayer/meditation is extremely effective at making your legs go numb, then dance with the lancing of a thousand needles…

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

    A. Snatch practice not going heavy

    B. 15:31 Rx’d

  • http://www.facebook.com/leienming Andrew Louie

    A: worked up to 145# power snatches.  My mind wasn’t into it today.
    B: 20:21 155# Rx. 

  • http://linsfitnessjourney.blogspot.com Linnea H

    A: Got up to 73# on snatches
    B: 21:45 105# 21 for the first rep, 15 for all subsequent reps. Still feel like I got kicked in the stomach. This is a hell of a WOD.

  • Anonymous

    Did anyone find a pink iPod this morning after the 6am class??

  • Sara H.

    I’m in!

  • Jim S

    155 was plenty heavy. I thought I would never finish it. 29:57

  • Jason W

    Hey All,

    Wanted to follow up some of the comments on yesterday’s blog post, I’d like to encourage any of our level 1 mentors to take an hour or two a week and lend a hand during the evening classes at 28th street. I’ve been going for the past week and our new members need your help!

    I’ll temper your expectations by saying that it’s loud, confusing, and chaotic. There are 20 to 35 people per class. There are two or more classes going on at any given time. You’re going to feel like you’re trying to prevent your basement from flooding armed only with a sham-wow. The help you’ll be able to give will come in small, sporadic bursts.  After a couple hours, you will be mentally fried.

    But the only way to prevent things from getting worse before it gets better is to show up and start making it better.

    Many of the athletes at 28th street are just starting on their journey and, for now, until we get more trainers, we’re the only ones available to help them out and keep them safe.

    thanks for reading.

    cheers,
    JW

    • Anonymous

      I’ll try and make it, work-permitting.

      #That’sRightI’mALevel1Mentor!

    • williamson

      Hey Guys,

      Speaking for the other coaches who I’ve now joined in the evenings, anybodys help would certainly be welcome.  Jason has been extremely helpful and making sure we get as much attention paid to as many members as possible.  Class sizes, equipment restrictions and class frequency at the 28th st Gym has reminded us the basic and paramount importance of making sure we spend quality time interacting with each member.

      I want to also thank all of our other more experienced members who have come to mine and other evening classes and helped the newest members of our insane crossfit world. 

      So come by, we like having you all around.

      Williamson

      • Anonymous

        Is it helpful to post a sign-up?

        We should also get “Elite” shirts made up so that people know who to go to. I’m told I look best in pastels.

        • williamson

          So adding this to the list of tshirts I need to own.  Elite, in blush or periwinkle.

        • Jason L

          just wear the jeff yan special – cutoff hoodie without a shirt underneath and jorts cut down the side for extra mobility/ventilation

          • Adam Rashid

            if you don’t have abs like Jeff, airbrush them in

          • Anonymous

            Yes, I remember noticing that he was wearing that…

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

      I didn’t know we had a CF-L1 mentor program. I’d love to help out a couple times per week. Never knew how crazy it’s been at night.

      • Anonymous

        Umm… Is it “stalkward” if we mentor the same classes? #BeLikeNick

    • Cassie

      uh..if we don’t have a Level 1 cert but are comfortable with helping out, would that be ok?

      • Anonymous

        Probably…but you CAN’T HAVE A SHIRT.

        #ELITE!!!

    • Michael

      25 to 35 people per class

      i think that is one of the biggest problems. I dont see how a class with 25-35 people can really work with only one trainer. if a class is bigger than 15 people you need an assistant trainer. and by that i dont necessarily mean volunteers, but a 2nd full time trainer. on the other hand, i dont think a class should be bigger than 15-20 at all times anyway to maintain the crossfit feeling and performance.

       Another big problem I see is the seperation of beginners and advanced people. When I did Helen the other day at 28th street (i wanted to run indoors) I was the only one doing it rx’d, which is fine, but i also was the only one lying on the floor after it grasping for air, and that is not fine. 80% of the people doing it finished it like it was a piece of cake. scaling workouts for beginners doesnt mean it shouldnt be hard, it simply  means it should be adjusted to the level of fitness of the individual person. If you are surrounded by beginners and no one who leads by example, the intensity wont be there. The trainer didnt really care but was just  watching the masses running and swinging the kettlebells. I dont blame him as it is impossible to do individual coaching in a class of 35 people, but you see the problem

      • Jo Welsh

        Hear you on this one Micheal  – after the 5:30 got canned, I decided to try the 5:40 at the new space. I do not count myself as any sort of “firebreather”, but I have been doing crossfit a while and strive for a given level of effort whether it’s RX’d or not. There was A LOT of general wandering about, chit-chat, back-chat and lack of intensity. Given the ’40 wods are meant to be for anyone, that was quite worrying. I didn’t enjoy it and will go back to contributing to the overcrowding at the on the hour WODs at the old space. Think that separating total beginners is necessary, but trying to stream people beyond that will probably create more problems and lack of motivation/progress.

  • Sara

    19:43 (123lbs, sub rowing)

  • Sara

    19:43 (123lbs, sub rowing)

  • Hari

    We have some problems that we’re working through in the new space, all of which were very apparent last night. However, almost everything that wrong last night could have been avoided or significantly mitigated by 

    1) 4 More Rowers
    2) 4 More Racks
    3) More Plates
    4) A defined layout of the space (i.e, marking off spots on the floor)
    5) Sticking to our policy of having people register for classes and then moving to the top of the list for the next class (20 minutes later) once a class is full.
    6) Having White Boards and a Review of the WOD at the White Board before beginning.
    7) Having an Operational Front Desk
    8) Having the same instructors work the entire WOD shift, so that an coach doesn’t walk in after the plan has been laid out.

    Every one of the above will be solved over the next week. That doesn’t mean we wont have other problems, but it does mean that we’re on it. 

    In addition, we are looking at moving the Beginners and Elements classes back to the Fourth Floor at 26 Street, so that we have nothing but the WOD running in the new space.

    • Josh R

      I think I could be helpful in this capacity. I’m doing tonight’s WOD at 7, though – I’ll have to do this on a day I can leave work earlier.

    • Anonymous

      And by God, Hari, you’ve got me.

    • http://www.facebook.com/profile.php?id=4906288 Liz Davidson

      Hari, last night was for from ideal, but I really appreciate your hard work. Last night would have been 10x worse had you not been busting your ass.

  • jim h.

    dog is awesome.

  • http://www.facebook.com/profile.php?id=500051352 Avery Wittkamp

    YAY STARBUCK!!!! Can’t believe no one has commented about those sit ups she did…

  • David Stogsdill

    A. 3 position Snatch practice: 3×3  #65; between sets, snuck in 3 reps OHS

    B. #95 DL — 16:16

    Also, after the WOD, I got my first muscle up!! So I did 3 more. Just another great day at the box!

    • Ben M

      Congrats! The look of joy was amazing.

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski
    • Anonymous

       REIS!!!!

    • Steve Slo

      fantastic!

    • Anonymous

      Reis! You’re story is such an inspiration :-)

    • Andy G

       Reis, told from the heart! Excellent video!

  • Kevin

    Nice work Reis!

    • Anonymous

      You’re all too kind. Im blown away by this whole experience…what a thrill..

  • Kevin

    Nice work Reis!

  • Steve Slo

    A) Worked up to 125#, but had more in me. Maybe someone can tell me if I’m just being inefficient, but it takes me quite a while to warm up to a comfortable one-rep max. More time than a pre-WOD strength segment will typically allow for. Should I just get smarter with my warm-ups, or is this to be expected?

    B) 20:54 at 155#
    My DL form suffered on rounds 3 and 4.

    • Kevin

      You need to move quicker Steve. When you are working with the empty bar you don’t need more than a minute rest. After that, do doubles for a couple of sets with 90 seconds rest . By the time you are on singles you should be resting a 2 minutes. Strength isn’t the issue its technique and precision. 125 isn’t heavy for you. You just have to practice and perfect the movements.

      • Steve Slo

        Good to know… Thanks Kevin. Much appreciated.