Your burpees better be fast…

Wednesday 120411

WODs at HR:00 and HR:40
A: Back squat 5×3

B: “Grab My Ball!” (Compare to 111019)
Teams of two, five rounds of two minutes on, two minutes rest. Max reps wallball/burpees. First person throws the ball, drops to do a burpee; second person catches the ball. Then, second person throws the ball, drops to do a
burpee; first person catches the ball. The two teammates alternate back and forth over the two minute round, one rep at a time. Then they both rest for two minutes, before repeating.

WODs at HR:20 and HR:30
A: Russian gymnastics warm-up

B: Split Jerk 3×1
Deadlift 5×3
Deadlift 12-9-6

Recent Elements grads, “The Dudes Abide”:

The backbone of CrossFit: the squat
Before supplementing…
Calling for a new paradigm
Greg Glassman on the pursuit of excellence (how many CFNYCers you can spot in the video?)
Women and double-unders
12 things happy people do differently

And here’s another group of Elements Grads, “Inter-office Romance”:

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

WODs at HR:00 and HR:40
A: Russian gymnastics warm-up

B: 9-6-3 reps for time of:
135#/95# Thruster
Muscle-up

WODs at HR:20 and HR:30
A: Back squat 5×3

B: “Grab My Ball!” (Compare to 111019)
Teams of two, five rounds of two minutes on, two minutes rest. Max reps wallball/burpees. First person throws the ball, drops to do a burpee; second person catches the ball. Then, second person throws the ball, drops to do a
burpee; first person catches the ball. The two teammates alternate back and forth over the two minute round, one rep at a time. Then they both rest for two minutes, before repeating.

Responses

  • Anonymous

    Continuing with this week’s shoe theme, has anyone checked out the new INOV8 Bare XF-210?  On paper it looks like the answer to the problem of WODs with both running and deadlifts in them.  I’d love to have just one goto pair of shoes for the gym.  Could this be it?

    http://bit.ly/IhG5qk

    • keller

      i’ve had them for about four months and they are great.  i use weightlifting shoes for all my lifts besides the deadlift.  i do my wods and deadlifts in the inov8s

      • keller

        remember: nyc is tolerant of your beliefs, but judgmental of your shoes.  if you all start to copy my style i will be drop kicking.

        • Anonymous

          U have style?

          • keller

            first on the drop kick list: will lanier

          • Anonymous

            like 🙂

        • Anonymous

          Please tell me you have the fluorescent mint ones: http://bit.ly/HK3ygT

          • Mike K

            I’m actually kinda pissed I got mine before the flourescent mint ones came out, but I like them a lot.  The feel a bit more solid and less squishy than the 195s and 230s, though I never really liked the 230s.

            Be warned the sole is super thin, so if they are your first pair of minimal shoes it may be too drastic of a change.

            On the rope guard, the shoe doesn’t get torn up like the other inov-8s do, but they also don’t grip the rope all that well either… so I wouldn’t buy it for that reason alone.  Then again, the ropes aren;t set up yet, so not an issue for the time being.

          • Same with Mike K, I got mine right before they came out with the purple soled ones. I really wanted the purple soled ones 🙁

          • Anonymous

            That’s what I have my eye on…

    • I also have these, They are great, and they come in many more colors now. They also fit my feet rather well which is surprising because I have wide feet. 
      They are true to size. 

    • Reis, I think Jason Wong has them as well if I’m not mistaken…

      • Jason W

         yup. have them and love them. the only thing i don’t do in them is run which is difficult if they’re the only shoe you brought and the warmup is run 1200m.

        otherwise, i’m planning on consolidating my shoe collection to this model. I currently have 195s for walking around and used to wear 230s to WOD. the x210s are going to let me do both with one shoe.

        • Have you tried the pose running technique? I don’t really have any difficulty running in them at all at distances under 1 mi so far. (I haven’t tried running in them over 1 mi, that is until Will decides we need to go for a 1600m jog.) 

          • Jason W

             i have definitely tried it. the problem is pose isn’t something you can pick up in a day. I’ve been working on it for over a year and I still don’t run well. =(

          • Sean M

            POSE is a myth.  

  • Anonymous

  • Matt M.

    A. 225-245-265-265-275 (felt good to push the range of motion in my ankle)
    B. WOD with Greg W: 29 – 23.5 – 21.5 – 21 – 21

    As a thought on todays WOD, it may be easier to have 2 teams per ball (4 people) with one team counting while the other works, and then vice versa during the first teams rest period etc. This would allow the athlete to focus solely on the timing.

  • Anonymous

    A: 5 x 3 #225 really focusing on form

    B: WOD with Matt M.  sorry if i slowed you down Matt… I was out pretty late last night…. i almost lost it mid burpee, which would have worked out poorly for Malcom who was directly infront of me as i was throwing myself on the ground.

    also… James, Mike C, and Ian… Going heavy on the back squats this am. NICE WORK!!!

  • Anonymous

    A: Loved Sara’s warm-up WOD…too bad we didn’t keep time
    B: Nice squat day with original Mike C and Ian.  3×225-225-245-245-255.  255 felt good.  Going to try to be like Matt M. next time…
    C: WOD with Ian…114 total reps, 21-28-22-22-21.  We probably had 5 more reps in us for round five except Ian took a nasty wallball to the face which knocked him to the ground for about 10 seconds…

    Man up next time, Ian  🙂

    • Anonymous

       great job today!! 255….show-off

      What happened to your pull-ups today? slacker

      • Anonymous

        I got them in there, thank you very much…

        • Anonymous

           hahaha way to go superstar

          • Anonymous

            Thanks, KC!  

  • Get ready for the youtube web series.. The WOD Diaries
    http://www.youtube.com/watch?v=zw8JBdVZ5IU

    Looks like it’s going to be pretty entertaining

  • Cass

    Only DL practice, I took the Jamie Freedman route to warming up/mobilizing today..i.e. took forever to get started.

    5 sets of 3 DLs
    133-143-153-163-173

    12-9-6
    133-143-153

    the grab my balls WOD was very entertaining to watch..i’ve never seen so many variations on ball throwing

    • Anonymous

       nice work on the DLs Cassinator!  It was nice to have you back at 26th 🙂

    • Anonymous

      I’d love to have seen that … you should have taken a video 🙂

  • Back Squats:
    3×135
    3×135
    3×145
    3×145
    fail on 155
    1 x 155
    fail on 155

    Team Slow-mazon put up a valiant effort, but the floor felt so nice to lie on in the middle of a burpee, and I know some of my wallballs did not deserve the name. No #faceball but one #throatball

    17-14-13-12-12 with a 14# ball and only one minute rest between sets

  • Amanda Long

    A. Catching up to the April pull-up challenge – 6, 7, 8 today; also double under practice – I need some major help with those!!!
    B. Back Squats (83, 103, 123, 133, 143) – new PR!! YAY!
    C. Team WOD with KC – 12, 14, 16, 16, 17 Thought this was great!!!

    • Anonymous

       Congrats on the PR!!!!!! 160’s for you next time

      that team wod was fun today….. took us a couple rounds to adjust :p

    • Anonymous

      Nice job on the PR, Amanda!  Also, I believe today is the 11th…

      • Amanda Long

        That it is Athlete James. Plan to catch up on a few more on the office door. Should be entertaining 🙂

        • Anonymous

          street scaffolding works well too…as well as the bars that hold up the crosswalk signs…

  • Anonymous

    B: 83 – 93 – 98 – 103 – 108

    C: WOD with Amanda – 12 – 14 – 16 – 16 – 17 

    • Anonymous

      Nice work, KC!

    • Amanda Long

      Great teamwork and a slight miracle that we did not take a wallball to the face 🙂

  • Rory

    A: back squat 225-245-265

    B: 11-15-17-17-18  w/ Nick (first set we had a slight setback…wall ball to my head took me out of the game for a good 20 to 30 secs…ouch!!!)

    • Anonymous

      Man up, Rory…

      but nice job on the backsquat

      • Amanda Long

        Sounds like you and Nick should have demonstrated for the entire class!!

        • Rory

          that wod can be dangerous, take it from me…you all would have had a good laugh

  • Sara H.

    Did anyone have issues posting for “pullups by the minute” on beyond the whitboard? I entered my 11 rounds, but it is showing up as 22! I even deleted it and posted agsin, but it still happened. Any advice?

    • Anonymous

      There seems to be a flaw in that particular version of the WOD.  Use the “Death by Pull-Up” link instead: http://bit.ly/HRPjTt

  • Malcolm

    Back Squat:  225 x 3 x 5
    WOD:  78 Reps (15 – 15 – 16 – 16 – 16)

  • Anonymous

    I’d back squatted twice in the past five days, so I substituted deadlift triples, 255-265-275-285-295(1). Then, I did the WOD with John, losing count around the second rep.

    • I couldn’t keep count at all. Thank goodness Jessica did it for me!

  • Back squats:  225×3, 235×3, 245×3, 255×2, 255×2. Didn’t hit ROM on the third rep of the fourth round and needed a little assistance on the third rep of the fifth round. Upper thoracic still caving in a little but definitely feeling stronger. 

    Met Con with Daryl: We lost count on rounds 1 and 2 but were probably in the 16 range as we finished off with 15, 16, 16.

  • Jamie F.

    Is there an NYC Endurance class @ 6:30 a.m. tomorrow?

    • The_Lisa

      Yes there is!

  • Jason L.
    • That was very interesting. Thanks for the link.

    • Jason W

       Hmm . .  i like the suggestion (go long once or twice a week). I think the premise is extremely shaky.

      “Many use aerobic conditioning for body recomposition purposes. This
      makes sense, because when trained properly, the body burns fat for
      fuel, which helps improve aesthetics.”

      Out of the hundreds of runners I know, this has only worked for 2. Is he saying that only 2% of runners train properly? I know a guy who runs the NYC marathon every year. He’s still on the verge of morbidly obese.

      He also argues early in the article that anyone who sees performance gains from crossfit type workouts are people who have never done crossfit workouts. I’d counter that with the assertion that the only people who lose weight by running on the treadmill all the time are people who are capable of losing weight by running on the treadmill which, anecdotaly, is 2% of the population.

      “The test requires you to run one mile. The tricky part is that you must keep your heart rate below your Maximum Aerobic Function (MAF) for the entire mile.

      To determine your MAF score, simply subtract your age from 180 (example:180-37=143 BPM). ”

      People often criticize crossfit for our contrived definition of fitness. Ladies and gentlemen, I present to you exhibit A, the MAF test. This test is flawed on so many levels, but let me just say, not everyone’s heart beats the same, and this is more of a test of how tall you are than your fitness level.

      “The hard-effort addiction to glycogen is problematic from both a health
      and performance standpoint.”

      With all the paleo mania we suffer from, I’d contend that most of us are not addicted to glycogen.

      Again, I dig the emphasis on not every workout has to be a heart stopper. Tempo runs are *great* for recovery. I totally agree with that, and it’s a message that gets lost on a lot of people in our cult. Are you sore beyond belief? Thinking about staying home today? Instead of reaching for the fish oil, try a 30 min easy jog.

      • Jason L.

        I’ll add fuel to the fire in the same vain:
        http://gymjones.com/calendar/2012/04/01/

        By the way, I am not completely agreeing with these articles, I’d just like for people to think outside of the crossfit box.

        • Sean M.

          The Gym Jones piece really raises the question of where you put the goal posts when considering a training program.  I’m not sure how it adds fuel to the fire.  In fact, I’d argue it makes a better argument for your average NYC office jockey to use CrossFit than to pick up endurance training for the marathon.  

  • Allan Roth

    At the 7:30 class, between coaching from Avery and tips from lifting partner Greg I had pain free deadlifts for the first time since October.  My back actually feels better than it did BEFORE I lifted.

  • Anonymous

    Question of the Day: What do you tell people who ask, “So it’s like boot camp?”

    • Mike K

      No.  Not quite.  Just try it.

    • Anonymous

      It’s more like summer camp…for glycogen addicts.

    • Jim S

      Having been thru boot camp, and OCS, nope, not like boot camp. At all.

  • Asegal04

    A.  225×3 245×3 255×3 255×3

    B. have no idea, total haze.  Good working with Karim

  • Avery W

    Class warm up – then working on my front instead of back squats…

    Front Squats with 5 second pause in the bottom working on stability and torso position up to 153# – this felt like drowning.OTM for 10 singles: front squat at 173#

    Clean Pulls from Below the Knee (triples) up to 176#.

    Did kb snatch work with 8 and 12 kg after for conditioning.  Have signed up for a contest in 2 weeks! and still learning the technique.  This should be an interesting experiment….

    • Sean M.

      Please stop using my 8kg bell. 

      • Mike K

        Sean is trying to do low weight high reps so he can tone without getting too bulky.

  • Jai Berg

    I saw the new cubicle case at 28th; looks like the same as the Ikea Expedit. Am I right? Because if you need more of them, I posted two to Craigslist a few days ago…

    https://post.craigslist.org/manage/2945288412/z6pgb 

  • The_Lisa

    Worked with Heather on A and B.
    A – 123# for all 5
    B – 71, with 0 wall balls to the face.

  • Anonymous

    BS: 135, 155, 185, 195, 205
    Grab my ball: 99 reps w/ Brady

  • Jim S

    A: Easy 1000m row 3:54
    B: back squat x 5 135, 155, 165, 175, 180
    C: 50 burpees 4:45

  • Steve Slo

    *We Need to Talk About Kevin’s WOD classes. I could not be more of a fan. They’re really very well done.

    A) 205, 215, 225, 235, 245 (pr)

    B) 17, 17, 17, 18, 19 = 88 reps

    *See what I did there with the Lynne Ramsay movie reference? Does anyone read the blog this late in the day? Probably not, eh?

    • Asegal04

      Agreed, he always has me make minor tweaks that help a great deal.

    • Nice job on the PR. Your back squat is only 10# less than my DL. Just to put things in perspective.