Sunday/Monday 170910/11 – Photo of the Day

Every WOD is an opportunity to meditate on the strength of the human spirit and to learn more about yourself and your community through shared perseverance. We perform today’s workout in loving memory of those who were lost on September 11, 2001. For those of you who lost loved ones on that tragic day, we offer our condolences and encouragement–live for those you lost. Cherish what you have, and show grace whenever possible. Thank you.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
___________________________________________________
Our favorite reads from the week, so far:
What It Actually Looks Like to Eat the Recommended Amount of Added Sugar
The Real CrossFit Fight
Boost Your Workouts With Caffeine, Even if You Chug Coffee Daily

Responses

  • Stephanie

    Monday Comp
    Lunchtime WOD:
    A. Double KB Overhead Carry: 3 x 80 m @ 2x12kg
    (5 lengths from red wall to door)
    B. 4×15 Deadlifts (225/155): 7:28 (last time – 3×15 in 8:31)
    C. 15 minute AMRAP:
    10 Front Rack Kettlebell Lunges (24/16)
    15 Toes to Bar
    20 American Kettlebell Swings (scaled to 20kg)
    4 rounds + 28. Started off with the 24kg KB and dropped it over my head in first round so I scaled down to 20kg
    PM workout:
    D. Assault Bike Conditioning
    For time: 35 Calories- 4:32
    Rest 1:1
    For time: 28 Calories- 3:24
    Rest 1:1
    For time: 21 Calories- 2:11
    Rest 1:1
    For time: 14 Calories- 1:14
    Rest 1:1
    For time: 7 Calories- :32

  • Jorge Baron Munoz

    Monday Comp

    A. Double KB Overhead Carry: 3 x 80 m @ 2x16kg unbroken
    (5 lengths from red wall to door)

    B. 4×20 Deadlifts (225): 6:29 (last time – 3×20 in 7:31)

    C. 15 minute AMRAP:
    10 Front Rack Kettlebell Lunges (24kg)
    15 Toes to Bar
    20 American Kettlebell Swings (32kg)
    3 rounds + 44. KB swings were slooooooooooow

    D. Assault Bike Conditioning
    For time: 50 Calories- 3:49
    Rest 1:1
    For time: 40 Calories- 2:46
    Rest 1:1
    For time: 30 Calories- 1:55
    Rest 1:1
    For time: 20 Calories- 1:09
    Rest 1:1
    For time: 10 Calories- :22

  • Lauren S

    compy
    WU: done. Sammies.
    A: 12-16-16, each round UB.
    B: deads in 5:05. Still not great. Still so happy when they get programmed.
    C: 15 min AMRAP – 5+35.
    D: 35 cals in 2:26, 28 in 2:02, 21 in 1:25, 14 in 0:51, 7 in 0:16 for that real sprint.

  • Where’s McArdle?

    Wu: done
    Walks: 16 kg
    Deadlift 4×20: 4:42, bit grindier with that extra set
    Wod: 5 plus 13 (3 ttb). Swings got to be a bummer
    Ass bike: not much left in the tank at this point:
    50: 3:30
    40: 3 flat
    30: 2:07
    20: 1:06
    10: 26

  • Merlyne

    6pm Comp
    WU: Done
    A. Double KB Overhead Carry – 3 x 80 m @ 2x16kg (2 sets UB, break at 60m on 3rd attempt)
    B. 4×15 Deadlifts @ 153 – 3:21 (40s rest in between sets)
    C. 15 minute AMRAP – 4+1
    D. Assault Bike Conditioning w/ 1:1 rest
    35 Calories – 5:03
    28 Calories – 3:22
    21 Calories – 2:09
    14 Calories – 1:13
    7 Calories – :31

  • Kate Strzalkowski

    Walks: 16 kg – first 2 walks unbroken. 3rd I put it down after 4 lengths, picking it up for the fifth.
    Deadlift 4×20: 4:03 (resting about 45s)
    Wod: 3+44
    Ass bike:
    35: 2:33
    28: 1:55
    21: 1:14
    14: 42
    7: 18

    Total: 13:05

  • BenFund (Hobie’s Dad)

    WU: Done
    A: Double KB OH Carry: 3x80m, 16kg (put bells down once each round)
    B: 4×20 DLs UB at 225 – 5:48
    C: 15 Min AMRAP: 4 rounds + 4 reps
    D: AB Stuff, 3:10, 2:30, 1:45, 0:56, 0:23