Friday 120921

Black Box WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: Tag-Team “Fight Gone Bad”

In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off at any point.

“Fight Gone Bad” consists of the following:

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post team name and points to comments.

Beginner WODs (check schedule for times and locations):
A: Find 1 rep max Front Squat

B: Five Rounds For Time
5 Heavy (but safe) Dead Lifts:
10 Burpees

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

Leslie writes: “I am home at my house in Lake Tahoe for the week, so I thought I would do a few handstands in my backyard. Thanks to my brother for taking the picture. I went to the South Lake Tahoe crossfit this morning, first one I have been to besides NYC. I’ll be back next week.”

Know your numbers!
For weight loss, less exercise might be more
Dried fruit decoded / The best way to grill sausages
Death by gaming
In ‘obesity paradox,’ thinner may mean sicker

Here’s what’s on tap for Saturday’s classes, all at the 28th St. location ONLY:

Black Box WODs (check schedule for times and locations):
A: Press 3×3 @ 75%

B: For time, 21-15-9 reps of:
Overhead squats @ 115#/75#
Toes to bar

Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: Scaled version of Tag Team “Fight Gone Bad”

In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off at any point.

“Fight Gone Bad” consists of the following:

Three rounds of:
Wall-ball, 14#/10# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65#/43# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65#/43# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post team name and points to comments.

Responses

  • NickA

    6:15AM Beg. Wod
    A: 185 (tied PR)
    B: 185#: 6:15
    C: Boston Creme Donut (Ryan Surprise)

    Thanks again to Ryan for guiding me through my first 4 months of Crossfit, during which I’ve seen amazing results and am now officially hooked.
    I will surely miss his snarky comments at 6am, but will miss his epic t-shirt collection even more. I’m pretty sure he never wore the same one twice.
    Good luck on your next adventure my man.

  • Jeff D.

    “Christine” for Paleo Challenge benchmark #2
    3RFT: 500m row, 12 DL (bodyweight), 21 box jumps (24″) – 12:04

    I’m more upset than I probably should be about Ryan leaving but I know how much he hates New York so I get it. Will definitely miss the unheralded artistic talents (unicorn, grizzly bear, goat). Good luck in your future endeavors!

    • Andy Graves

      nice job on Christine. It killed me-14:03 last night.

      • Jeff D.

        Thanks. Kept my foot on the gas but should make CMC tomorrow pretty brutal.

  • mer-bear, or meret

    6:15AM Beg. Wod A: 113 B: 143#: 6:33 C: Chocolate with chocolate frosting and strawberry swirls (Ryan Surprise) my first 1/2-year doing crossfit would never have been the same without your guidance, support, sense of humor, and special bday workout. i’ll always remember you on my road to crossfit glory ;-) will miss you lots! and, i sure hope you and ali are ready for my visit to CO!

    • meret

      bad formatting does not take away from the sentiment of the above message.

  • Justin W.

    7:15AM Beg Wod
    A: 210# (PR’d bc I couldn’t disappoint my favorite coach on his last day!)
    B: 225# (5:26)
    C: Apple Crumb (490 cal., 80g carbs… Thanks COACH! =P)

    Thanks to Ryan for everything, starting from my first day in elements. I wish you and your family all the success in the future, although for my own selfish reasons, wish you were staying!!

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    Scaled Christine for the paleo challenge. 13:08. Thanks to Mai for the excellent cheering!

  • Matt C

    A: 210# PR
    B: 5:10ish (205#)
    C: Coconut (1 bite)
    Thanks for everything, Coach Ryan. Very sad to see you go but I accept that this is the best move for you and your family. You will be missed greatly. Thank you for being a huge part of the community that keeps me coming back day after day.

  • http://twitter.com/nixster017 Nicki O.

    Home in Gig Harbor, WA for the weekend – dropped in to Narrows CrossFit this morning, first time visiting a box since joining CFNYC. Great group of people and Mike is an awesome coach! Attempted DUs for the first time under his guidance – got 4! (Not in a row.)

    Christine
    3RFT 500m row, 12 deadlifts (65#), 21 box jumps (20″) – 19:38

  • Andy Graves

    FGB Team with Andy: 441

  • TadK

    Hero wod???

  • Andy Graves

    the FGB wod posted on BTWB for CFNYC was some other workout. I created one called, “fight gone bad CFNYC team”

  • Hari Singh

    Beginner WOD:

    A: 225 (PR)
    B: 6:41 (245 lbs)