You’re not alone in this

Wednesday 120328

WODs at HR:00 and HR:40
Tag Team “Cindy”
In teams of two, do a standard “Cindy,” (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats) with only one partner working at a time, tagging in the other partner at any point.

WODs at HR:20 and HR:30
A: Front Squat 5×5
B: Press 3×1

NOTE: This morning’s NYC Endurance running class is at 6:30am at 25 W. 26th St. (as it is every Wednesday).

Erika Erica G. + jump rope at our 28th St. space:

Did the “runner’s high” help us evolve an ability for endurance athletics?
The power of habit
A calorie isn’t a calorie?
Ballet dancers in super-slow motion (video) / 12-year-old strong girl at Muscle Beach, 1954
The “Is it paleo?” flowchart

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

WODs at HR:00 and HR:40
A: Clean 5×5
B: Snatch Balance 3×3

WODs at HR:20 and HR:30
Tag Team “Cindy”
In teams of two, do a standard “Cindy,” (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats) with only one partner working at a time, tagging in the other partner at any point.

Responses

  • Justin Katz

    Tag Team Cindy with David
    15+5+8 Push-ups
    B Carry a 20 pound medball back to 26th street from 28th street

  • Anonymous

    Tag Team Cindy with Vic
    28 rounds Total

    #dontdrinkthenightbeforedoingcindy

    • Anonymous

      STRONG Performance, Andrew…

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

    Team Amazon Tag Team Cindy (Linnea and Jessica)
    19 + 2 pushups

  • Dickie

    We have exorcised (and exercised!) the demons.

    This Blog is clear…

    • Anonymous

      These pipes are clean…

      • Anonymous

        great article in this months “awake”…

      • Dickie

        Ah. Cleaned the pipes did you?

        • Anonymous

          oh dear, this is degenerating quickly…

          • Dickie

            Just taking it below parallel — right to the bottom position.

            #TheLineYouCrossedIsWayBackThere,Dickie

          • Kevin

            Remember to stay tight in the bottom. Get your air at the top.

      • Court

        You’re one of them “fancy lads”, ain’t cha?

        • Dickie

          I’m not even sure what that means, but I’ll Like it!

          • Court

            “These pipes are clean” is a “Cabin Boy” reference and so is mine:

            C’MON!

          • Anonymous

            well played, Coach Court…well played

          • Dickie

            I’m usually so good at movies too.

  • Jamie F.

    Wendler Deadlift:

    5 Reps @ 245 LBS
    5 Reps @ 285 LBS
    Max Reps @ 325 LBS – 6 Reps

    Cindy: 19 Rounds + 5 Pull-Ups + 1 Push-Up

    3 Round PR.

    Big thanks to Naveen, for pacing and counting for me, and everyone else finishing up in the 7:00 a.m. class and starting in the 8:00 a.m. class.  I heard your cheering.  It helped tremendously.  Thanks everyone.  20+ next time.

    • Anonymous

      Nice job, Jamie…ELITE

      • Dickie

        JIFfy and I called each other at work yesterday. Felt so “profesh.”

        • Jamie F.

          Agreed!

          #here’stoanotherhundredcommentsday

          • Anonymous

            is one allowed to continue commenting without having gone to the gym, today?

          • Dickie

            Do it all the time.

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

        ELEET. Let’s spell it right.

        • Anonymous

          I want that T-shirt!

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

    Final Standings for the CrossFit Games Open – CFNYC:

    https://docs.google.com/spreadsheet/ccc?key=0AovRSAblSB-WdFA1d2pJNk9Yc2Y0d2l1SzE0UmY5YlE

    Notes: I added everyone’s score (12.1 – 12.5) to get a total rep score and then ranked everyone by their total reps. 

    If you want to double check your score, unhide column “C” and click the link to see your score on the official leaderboard. 

    • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio

      Awesome work Andrew & thanks for this. Its pretty cool to see how everyone placed at our own gym.

      Congratulations to everyone who competed in the games. I’m sure everyone PR’d at some point within the 5 weeks

      • Naveen

        I second the thanks and commendation for putting this together.  Drilling in to the data, it looks the first workout was much more important than the others.

        • Jim S

          Yep. I think there are two factors in that. First, a large number of people dropped out after each workout, so the early workouts had a higher incremental value per rep increment (more people submitted scores, so more people “between” each rep count). Also, the burpee scores were fairly strongly clustered so each rep meant a lot.

          In my case two incremental reps in burpees counted for 78 scoring increments while two reps on 12.5 only counted for 25.

    • williamson

      Can I add in my virtual score to this spreadsheet?  I did not report a score and thus, was thrown out of the competition, but curious to see how I still rank up.  12.4=  1391 (202), 12.5= 335 (103)

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

        Okay, I added your score, you now have the 5th highest score in the Indv. Mens Division! 

        • http://timbroder.com Tim Broder

          Hey Andrew Thanks a bunch for doing this. I’m in the same boat with missing the submission for #1. Can you add me in with a score of 105 for 12.1 and these: http://screencast.com/t/DlneadnSY0d

          Thanks!

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

            You now have the 31st highest score!

          • http://timbroder.com Tim Broder

            bitchin. thanks!

      • Anonymous

        Gee thanks Mike…now I’m 78th.

    • Jim S

      Thanks for putting that together! Wow, that masters page is pretty short, wondering how I would move my score to the main sheet to get a sense of where I stood in the whole group. Although my better instincts think I should be just happy that I pushed hard and did the work and leave it at that…

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

        Your total score of 514 would be the 46th  highest score in the indv. mens division. 

        • Jim S

          Thanks!

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

      Andrew, thanks for doing this. All in all, I am pretty happy with placing in the top 20 in the gym (at least for all the athletes who completed and logged every workout. There’s definitely room for improvement. Also, our ranking on the right-hand side is not completely accurate, as there are some ties which would bump you down a few numerical positions. It says I am ranked 17th place but there are 18 athletes in front of me.
      We should make the intra-box competition more formal next year. Perhaps this would urge more athletes to compete every week instead of seeing Rich Froning beat you by 100 reps the first workout and get discouraged? That’s what I was thinking at least:)

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

        Think of your rank as the “n-th” highest score.  ties should have the same rank, because I don’t know who should be ranked higher than the other in tie scores. 

        I like the total score method because it’s like 12.1 – 12.5 is one massive WOD completed over 5 weeks, and you count your total reps and write that next to your name on the white board :)

      • Dickie

        #NickFuckinWalters

      • Asegal04

        Agreed, a little friendly competition within our box would be good

    • Hari

      Thank you, Andrew. This is a fantastic asset!

      I will start a related thread on how we can all make use of these data below.

    • Cass

      This is awesome Andrew! I only see one score, what did I forget to do? Can I update something to see the final rank?

      12.2 score 37
      12.3 score 168
      12.4 score 96
      12.5 score 32

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

        Ah, leaderboard threw me a curve ball. If you miss any WOD’s you get no ranks for the rest of the open. 

        IF anyone else is missing score, just reply to me, and I’ll add them in. 

        You now have the 18th highest score Cass!

        • http://www.facebook.com/pimperio Paul Imperio

          I was F*cked from the start as I was out of the country for  12.1 which i made up the following week but didn’t count and 12.4 which didn’t get logged.  lame.

          12.1: 9612.2: 41
          12.3: 214
          12.4: 176
          12.5: 67

        • http://www.facebook.com/pimperio Paul Imperio

          And yeah.  Thanks for doing this…this is really cool

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

            This is fun for me :)

            You have the 33rd highest score 

          • http://www.facebook.com/pimperio Paul Imperio

            you’re the man

        • Anonymous

          Andrew thanks so much! This is great…

        • Cass

          ha 18th..that’s a lie..just like wall balls at 26th street..

          THANK YOU FOR MAKING MY DAY THOUGH! maybe i should get a ribbon that says 18th place winner lol

        • BenS

           I did 12.3 unofficially, so that knocked me off.

          12.3: 172
          12.4: 150
          12.5: 54

          Thank you for doing this!

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

            You have the 54th highest score!

        • Michael North

          1: 64 (missing)
          2: 30
          3: 95
          4: 115
          5: 4

          I am pretty sure I finished DFL…

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

            Nice! you have the 78th highest score! 

          • Anonymous

            Leave it to Michael N to bump me down to 79th. 

    • Dickie

      You are the man.

    • http://www.facebook.com/profile.php?id=1547820025 Melissa Simson

      You are awesome. This is a statistical gold mine – Thanks for taking the time to do this!!!! It’s very helpful – especially when pinpointing weaknesses and formulating plans for getting better next year. 

      • Anonymous

        Andrew thank you so much for taking time out to do the stats! First round of drinks on me friday , carte blanche …whatever you want.

    • Steve Slo

      This is fantastic! Thank you. 

  • Amanda Long

    Team Cindy with Gina (Rx’d) - 23 + 3 push-ups

    Great job 6am!!!!

    • Kristin Cunningham

       awesome job!

    • Anonymous

      Nice Job, Amanda!

  • Kristin Cunningham

    “Cindy” with Rachel – 24 + 4 pull-ups (used green band and did assisted push-ups)

    thanks Sara for the tips today!

    • Amanda Long

      Awesome job KC! Your pull-ups are getting so good! Blue band, here you come!

    • Anonymous

      Nice job, Kristin.  That’s a great score!

  • The_Lisa

    Tom Rizzo came to this morning’s NYC Endurance session. After the warmup and running technique review he did the workout: 12 x 50m sprints with 2-minute rests. This is a short distance so it is done at all out effort. Tom stayed very consistent at 8-8.3 seconds throughout, then squeezed under 8 seconds for the last one. Nice work!

  • BenS

    Working as the unofficial third member of Scott and Mark’s team:
    12 rounds + 5 pullups + 5 pushups, rx’d

  • vikkikatz

    Team Cindy with Katie at 7am: 21 rounds + 8 pushups (assisted pullups and modified pushups) 
    Thanks Katie for being a great partner (and for basically carrying the pushups toward the end)!!

  • Hari

    I propose that everyone set a goal of how many morel reps per WOD and total reps for all six WOD’s people will have on these as we repeat them over the course of the year. 

    I am committing from 463 to 600 over the course of the next year. 

    (As these WOD’s come up again, I will be using the Masters 55-and-over scaling, since that will be my age group for next year’s Games.)

    Further, I am committing to training for next year using only CFNYC programming. Anything supplementary will be done in addition to and not instead of our regular WOD’s.

    • Dickie

      I’d love some insight as to how we approach programming. I’m sure there are different methods. Do we change it up? Just curious!

      • Sara H.

        I am very curious about the method behind the Black Box programming as well.

        • Dickie

          And it’s a question, not a criticism!! :-D

          #RememberKobeBeef (or whatever his name was)

          • Rory

            ha Kimbo Slice

  • http://www.facebook.com/pimperio Paul Imperio

    Daryl & I hit 25 rounds + 10 squats this morning.  Felt really good

  • http://www.facebook.com/pimperio Paul Imperio

    Daryl & I hit 25 rounds + 10 squats this morning.  Felt really good

  • Anonymous

    I won’t speak for Chadron but I’m pretty sure he PR’d his buddy carry during the warmup today.  Forever the masochist, he stayed with me for Cindy and I proceeded to drag us down to a snail’s pace.  Thank you push-ups!

    13 Rounds + 5 Squats

  • Anonymous

    I won’t speak for Chadron but I’m pretty sure he PR’d his buddy carry during the warmup today.  Forever the masochist, he stayed with me for Cindy and I proceeded to drag us down to a snail’s pace.  Thank you push-ups!

    13 Rounds + 5 Squats

  • Jana B.

    Team Cindy with Natalie:  19 + 5 pull ups.

  • Anonymous

    Would you subscribe to a Crossfit magazine?  WODtalk is raising funds through kickstarter to get their publication off the ground - http://bit.ly/GYsu7g

    • Naveen

      WIth the CFJ and Games site, plus the viral dissemination of any worthwhile articles through fb and affiliate blogs, not sure if there is really an unmet demand.

      • Anonymous

        Agreed…such is the case with most print pubs in my opinion.

  • Anonymous

    ELEET

    • Jamie F.

      +1 Vergara!

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

      That is amazing. I want Jamie’s WOD on the back, though.

    • Naveen

      only available in XL

  • Anonymous

    In what seems to be the most scientific Mobility WOD yet, K Star breaks down his “movement hierarchy”, explaining the progression of complexity in Crossfit movements, and how it relates to the way he evaluates athletes. Cool stuff - http://bit.ly/HnILzf

    • Hari

      K-Star is developing a “unified field theory” for mobility. 

      • Naveen

        He knew his objective would be a stretch.

        • Anonymous

          punny…

  • Steve Slo

    Lower is back is all weird today, so no heavy lifting.

    A) Goat Work: Double Unders, Bar Dips, HSPUs, Toes to Bar, Strict PullupsB) For Time: 50 Thrusters at 45# 
    (3:43 – I have no frame of reference for this time, but I’m pretty sure it’s not great.)

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

    What a lovely comment thread today.  It feels like sunshine and unicorns up in here!

    Andrew Louie, you are our hero!  I’m linking that spreadsheet in tonight’s blog post.

    • Dickie

      Candy. Bubblegum. Pink.

      Agreed. Andrew Louie is today’s hero. He gets to pick the theme of the day for tomorrow’s blog. I’m hoping for CrossFit Haiku.

      • Anonymous

        Sage on Friday…No!
        One Thirty Five No Bueno
        Time for an ice bath

  • Avery W

    So pumped by 12 and 1 pm class.  We have some budding gymnasts.  Also, had a bunch of visitors including Big Mike, coach from Crossfit Central in Austin TX.  Tom and him completed over 37 rounds of Cindy!! Awesome to watch.

    KB sets in the AM with good mornings to finish…
    then last conditioning workout after classes:

    A.  stair sprint to top floor and back
    45# plate overhead walking lunges
    15 double kettlebell swings
    45# plate overhead walking lunges 
    stair sprint to top floor and back
    4 rounds
    9:16 minutes

    Rest 2:30 minutes

    B. sprint from bottom floor to 3rd floor
    20 ghd back extensions
    30 double unders
    sprint to bottom floor and back
    3 rounds
    5:40 minutes

    Quads are on fire!  Now I rest.  

    • Anonymous

      Avery that WOD is awesome!

    • Dickie

      Whatever those gymnasts did, can you let me know??

    • Anonymous

      Big Mike’s 89-second Grace (pressing, not jerking) is one of the first Crossfit videos I ever checked out.  Spawned a pretty legendary novel of comments from supporters and haters alike. - http://bit.ly/GWAc0c

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

        Wow, assuming Big Mike is about 6ft tall, he developed ~0.5hp over the 89 seconds!! 

  • Asegal04

    Cindy with Ernesto:

    28 + 2 pullups, I think we forgot to count some rounds

  • Anonymous

    Did the shower pressure ever get resolved this AM? That was bizarre.

  • Jim S

    Shoulder still sore after 12.5 even after three rest days. So I skipped all the shoulder stuff today. Instead I rode my bike for 13.5 hilly miles in a slow but grueling 56 minutes and then did 5×5 front squats. 135, 145, 150, 155, 160. Front squats after a bike ride are way fun.

  • David Stogsdill

    Only 5 folks in the 5:00 class at 26th St. Quite the change from the 15-20 at 28th.

    Ryan and I hit 23 rounds, plus 5 Pullup, 10 Pushup, and 10 squats Rx’d

  • Anonymous

    FS: 95, 115, 135, 145, 155
    Press: 95, 105, 110 (f), 110(f)

  • Annie

    Partnered with Hari – 29 rounds and 3 pushups rx
    Go team! 

    • Anonymous

      Nice job guys!! Way to work

  • Hari

    With Annie, 29 plus 5 pull-ups plus 3 push-ups.

  • http://www.facebook.com/profile.php?id=2601506 Ben Fund

    Hiroki is an animal. Kept me going hard the entire time. 36 rounds.