Get Russian

Wednesday 120404

WODs at HR:00 and HR:40
A: Russian Gymnastics Warmup

B: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg/16kg
60 Sit-ups
70 Burpees

WODs at HR:20 and HR:30
A: Deadlift 3×3, Deadlift 1×20

B: Five rounds for time of:
12 Wallball shots, 20#/14# ball
12 Toes-to-bar

NOTE (from Coach Lisa of NYC Endurance): A reminder for runners — there is NO WEDNESDAY MORNING NYC Endurance session anymore. The morning class has moved to Thursdays at 0630am at 25 W. 26th St. The Thursday PM class is still on the schedule as well. Hope this works better for more peoples’ schedules.

Coach Court on stretching:

Best your stress month
Dispelling some myths: Women in CrossFit
Improve your rowing. Now.
The fighter pull-up
Paleo questions: Answered
Rich Froning, Jr. and you

Alex on snatch-grip deadlifts:

Millie:

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

WODs at HR:00 and HR:40
A: Ring Rows 3×20

B: Three rounds for time of:
Turkish Get-up, 24kg/16kg kettlebell, 21 reps
Run 400 meters

WODs at HR:20 and HR:30
A: Russian Gymnastics Warmup

B: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg/16kg
60 Sit-ups
70 Burpees

Responses

  • Hari

    Open Gym is from 7:30 PM to 9:00 PM.

    • Sam G.

       Thanks Hari.

    • Court

      I will also add to Hari’s comment that Open Gym is strictly confined to 26th St.

  • Sara

    Shannan just picked up Jamie’s barbell… 325.  Cold.  With a waterbottle in her mouth.  Basically the best thing I’ve seen at the box in over a year.  

    • http://timbroder.com Tim Broder

      That was awesome

    • Shannan

      Why thank you Sara…I still have to figure out what my 1 rep max is on the deadlift, apparently its greater than 325# :)

    • Kevin

      Nice work Shannan! I love power cleans!

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

      I wish I had been there.

  • Anonymous

    Love the Russian Gymnastics warmup.  Why is it Russian?
    #iwillbreakyou

    WOD: 19:59, HSPU w/abmat, 28kg swings

    Quote of the day from Athlete Greg W. on the WOD:  “Treat it like a jog…slow and easy”

    • Anonymous

       awesome job! You make the HSPU look so easy… not a fan

    • Rory

      going heavy on the swings, #toughguy

      • Anonymous

        rx+ due to equipment shortage…but felt good so why not

    • Jeff

      Russian because the guy who created it is.

  • Anonymous

    18:13 rx’d

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

    A – 19:03 rx’d
    B – 4 rounds of tabata sprints
     1) 0 inc, 10mph
     2) 1 inc, 10.3mph
     3) 1.5 inc, 10.5 mph
     4) 2 inc, 10.8mph

    • Anonymous

      Vik, where did you do the sprints?

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

        Treadmill at a gym :-/

  • Anonymous

    WOD:22:32

    Quote of the day from Coach Sara “Your hair is not your head, go all the way fing down on those HSPU”
    Yeah I deserved that one….

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

    23:33 –  HSPU with 2 25# plates. 

  • Jeff K

    17:20. HSPU to a 25 lb plate plus ab mat. Rest of it RX. 

    • Anonymous

      strong time…nice work

  • Amanda Long

    21:57 (or something around that) – crazy push-up combination courtesy of Sara instead of HSPUs. After 10 of those, I thought that I was going to die.

    So, if you really want to get Sara on your ass, then wear makeup to class – so glad that she finally noticed after three months of CF!!!!

    #TomorrowIsRedLipstickAndBlueEyeShadow

    • Anonymous

      don’t forget the lee press on nails and fake eye lashes…wait that was Greg

      • Amanda Long

        And some red heels…and a prom dress :)

        • Anonymous

          #carrie

    • Anonymous

       great job! I was tired watching you do the push-up combo (whatever it is called)

      awesome nyc endurance class last night in the park as well – thanks for running slower with me :) but next time…… go beat everyone

      • Amanda Long

        The Tuesday night endurance class was great if anyone is looking to mix up there workout a little bit. They also are getting a team together for the Wall Street run (3-mile run) on Thursday, May 31st if anyone is interested.

  • Cass

    28th st. WOD
    Learned how I’ve been messing up deadlifts for over a year now last week so tried to focus on form today..bad day all around
    103-133-153
    set of 20, 135..had to break these up to 12-8

    WBs and T2Bs rx’d, 11:50..prize for last one to finish goes to me! WOOT!

    Does anyone want any girl scout cookies? A coworker’s daughter is selling them, let me know please!

    • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

        “Are they made from real Girl Scouts?” – Wednesday Addams

      would they be paleo then? ;)

    • Anonymous

      is there an option to donate the cookies to the military?  If so, put me down for 5 and I will give you cash next time I see you little nugget aka ww.

  • Anonymous

    21:33 – (16kg / pull-ups with green band / wall walks instead of HSPUs)

    I need to get at least 1 HSPU in 2012!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! maybe on my birthday

    • Anonymous

      Nice work, Kristin.  You hung tough all the way through…

      • Amanda Long

        And she did not stop on the burpees at all! Amazing!!!!

  • http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

    Time was around 26 minutes I think. Towards the end it was mostly just a blur (except when I was trying to do burpees and Coach Sara yelled at me “no breaks!” lol).

    Its so good to be back after a long break, but man it was hard! :)

    And I will eventually get to do some work on the rings that doesn’t involve just leaning forward and trying not to shake.

    • Anonymous

      welcome back!

  • Rory

    18:27 with 1 ab mat on hspu’s, 24kg swings

    Thanks to GregW for getting me through those burpees…”Stop wiping the sweat off your face and MOVE!” And jamie f making fun of my sneakers, again…#jealousy

    Programming this week has been great!

    • Anonymous

      Great work, Rory…this WOD will always remind me of you.  
      And a big thumbs up on this week’s programming from me too….

      • Jamie F.

        That’s Athlete Rory, Athlete Vergara!

        • Anonymous

          I stand corrected, Athlete Jiffy

      • Rory

        u make it sound like i’m going away somewhere…or maybe you are? WTF?

        • Anonymous

          Oh…they didn’t tell you…Sorry

  • Anonymous

    Forgot my time again. Second “Dan” down the _8AM_ list, if anyone could be a doll and confirm. Was it 19:48?

  • BenS

    23:58 w/ a 45# and a 25# plate on the HSPUs.

  • Jamie F.

    Wendler: Deadlift
    5 Reps @ 245 LBS
    5 Reps @ 290 LBS
    Max Reps @ 325 LBS – 10 Reps

    WOD:
    28:42 RX’d (Plus if you count the 28 kg bell…)

    HSPU’s got me again…

    Great Work Athlete Shannan!

    • Shannan

      Gracias Athlete Jamie, just trying to get to your level ;)

    • Rory

      #gentlemendineatdishesmidtowninsunglasses

      • Jamie F.

        #tortoiseshelltime

        • Anonymous

          #moccasinswithoutsocks

          • Rory

            #always

  • Sara

    12:54 rx’d.  I TOLD YOU SO!!!!!

    • Anonymous

      BOOM!

    • Anonymous

      Impressive

    • Shannan

      This put my 24:11mins to shame :/

      • Sara

        I’d rather be able to pull 325 than be good at burpees. 

        • Shannan

          It would be even better if I could do both :)

        • Anonymous

          ah…HEM!

          • Sara

            Shannan has pullups Reis….

          • Anonymous

            :(

  • Jeff K

    Found this video of today’s WOD. James Hobart did it in 10:02 – wow!
    http://www.youtube.com/watch?v=IprifYL-G2o&feature=related
     

    • meret

      that. is. amazing.

  • Anonymous

    Did I see another CFNYC Happy Hour on the 26th St whiteboard for April 19th?

  • Malcolm

    20:57 rx

  • Asegal04

    A. Warmed up

    B. WOD:  13:33 rx

    C. Day off tomorrow

  • Anonymous
  • The_Lisa

    Amazing, Shannan!!!
    16:02 with HSPU’s off a box, 20 kipping pullups, everything else as RX’ed.

    Oh, and I left a FedEx envelope in a cubby. If it is on the Lost & Found pile in the morning I will grab it, thanks.

  • Jim S

    Shoulder is improving but still sore so I cut the pull ups to 20 in the WOD. Also used band assist for HSPU’s and 45lb KB. Sloooow… 25:24

  • JennTang

    WB/T2B WOD:
    7:26 Rx

  • Jeff

    15:99