Friday 131101

All-levels WOD/Beginner WOD:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

Competition Team WOD:
Part A. Alternating “Isabel” – Every 5 reps switch between Power Snatch and Full Snatch
Part B. 25 strict HSPU, 25 strict pull ups, 25 strict ring dips, 50 weighted push ups or ring push ups, 10 TGU per side

Happy November!!!
1 mile run with 8 burpee broad jumps every minute on the minute. We will
start with one minute of running

(Photo credit: Alex Robleto)

Nov. 4 schedule changes / “Lift Up Luke” TOMORROW! / CFNYC Central Park Tri, Nov. 9
How to handstand better than Luke Skywalker
7 keys to racing in costume
“Everyone has a plan ’til they get hit.”
Gardening “linked to longer lives”
Running in reverse

Here’s what’s on tap for Saturday’s classes:

All-levels WOD/Beginner WOD:
A. Power Clean 3-3-3-3-3
B. “Lift up Luke” charity workout (details here)

4 Power Cleans: 155# men / 105# women
24 Double Unders
10 Pull-Ups

Competition Team WOD:
Skill Review: Kettlebell Snatch
Part A. Front Squat 5-3-2-2-1
Part B. “Christine” 3 rounds for time: 500 meter row, 12 deadlifts (bodyweight), 21 box jumps (24/20)

North Loop repeats. Coach Kasey will help you determine volume and scaling options.

Once again we will be meeting at 96th and Central Park West at 9am. Please call or text Coach Kasey if you are lost or running late: (408)483-4372.


  • Brad Hoover

    Coming of the bar after my 100th pullup I stupidly landed in a split stance, which led to my right foot coming down on the edge of the 45# plate I was using to make jumping onto the bar require a little less energy for this short guy. Even though I intentionally placed it behind the bar wary of not wanting to land on it I ended up doing just that. After the pain subsided a little I did 100 situps for a half Angie.

    Sprained ankle. Pretty swollen. I will now scream to the whole wide world just how dangerous CrossFit is… (cue spooky music)

    • BenS

      get better soon buddy

      • Brad Hoover

        Thanks man

  • reisbaron

    Scaled post-injury Angie (Angurie?)…25:23
    75 – 50 – 75 – 75 (black & blue bands)

    Great to see Ron in the mix…sorry to see Fridays with Michael fly North for the winter…

    Bummer Brad. You should know that the dismount is the most important part of the pullups. Looks like you have some ring handstand pushup WODs ahead of you…

    • BenS

      so that’s where iRon bucks has gone

      • iRon Bucks

        Yea, been keeping an eye on Mrs. Bucks…
        18:ish with substituting 6min of DU’s instead of pull ups… struggling with a sore bicep so no pulling for me for a while… still a great start to the weekend.
        Thinking about joining u on Tue/Thu, Reis… wifey digs Michael.

        • reisbaron

          Then you best keep an eye on wifey…

    • Jim S

      Are you still dealing with shoulder? Or does post-injury mean post-injury and you’re just working you’re way back in?

      • reisbaron

        The latter. Lots of things in play. Easing the shoulder back in, and dealing with being another 30# lighter, which means I don’t lift as heavy (especially in metcons) and toward the end of the week I’m a bit glycogen-depleted so I’m going to scale volume for a while until my body gets used to it.

        • Jim S

          Smart. I think most people don’t scale enough. Myself included.

          Btw, I’ve been using the ithlete sensor for HRV and it definitely gives me a sense of when i’m overtraining.

  • Jim S

    23:40 RX
    Push ups were slow after a long shoulder rehab but still a pr by 4 seconds. I’ll take it.

  • Eric

    15:03 rx – pullups were rough, went unbroken on the squats – my thighs didn’t appreciate that