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WOD 4.30.09

Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Dot pattern

Post total number of reps per movement to comments.

Accessory Work
Virtual Shoveling

Leo works some overspeed.

Time Out NYC does an article on us and Botches the name of the gym. Awesome.

CrossFit Endurance Seminar at CF NYC, May 9th

Guide to the Front Lever Beast Skills
Guide to Punctuation informatics

Reader Comments (42)

Those bastards! At least they got your name right. even bad press is good press.
April 30, 2009 | Unregistered CommenterP$
Star Trek

Thursday May 7, midnight show. Cobble Hill Cinemas, 265 Court St.

A few of us are going. Let me know if anyone else is interested and I'll order tickets as soon as they're available, i'm hoping tomorrow.
April 30, 2009 | Unregistered CommenterDavid McG
Did that article go to print with the error?
April 30, 2009 | Unregistered CommenterDan R
should give the guy, James Y. Lee, a call, i'm sure he'd amend his error in the next issue
April 30, 2009 | Unregistered CommenterDavid McG
Btw, I'm working on getting an indoor thermometer/humidity gauge for CFSBK.

I'm a weather nerd. :)

April 30, 2009 | Unregistered CommenterAnne
I posted a comment on the site that the info for CrossFit SBK is incorrect and have included the correct info.

The link for reporting an error appears to be broken. Perhaps someone who has IE can try? All I have handy is Firefox and Safari. No love there.
April 30, 2009 | Unregistered CommenterDan R
Went up against Elizabeth in the early morning. Full squat cleans@135lbs and no kipped ring dips.


I'm getting slower... Prior attempt was on January 29, 2009 and was 12:01. Of course, I had Charmel next to me for that one.

And before that, I finished this sub 10. Mildly frustrating.

Regardless, my cleans felt stronger and the form/technique seemed solid.

Burnt out on ring dips (no kipping) going for 11/10 first round where I did 7/7/7 last time.

Will bring the intensity next time...
April 30, 2009 | Unregistered CommenterDan R
I'm in for Star Trek!

What's a dot pattern?
April 30, 2009 | Unregistered CommenterBjorn
Bjorn,A dot pattern is a foot speed agility pattern using "dots" as markers. You will count patterns completed in :20.

Per yesterdays question:Isometic strength training will favor Myofibrillar Hypertrophy since the adaptation is task dependent. In isometrics you generally have to sustain a large amount of tension for shorter lengths of time. (see lever link)This is different, however, from postural muscles, which maintain lower tension isometric contractions for long periods of time to keep us upright. In this case, either kind of hypertrophy is negligible for obvious reasons.
April 30, 2009 | Unregistered CommenterDavid
I'm in for Star Trek
April 30, 2009 | Unregistered CommenterJack
Report an error is broken across all browsers, so I tracked down the managing editor for the website. Thing went to print already and hits newsstands today. But they are fixing it on the website at least so you should expect it to be correct in the next 15 minutes. Now shall we change the workout to TimeOut New York grabs for time?

April 30, 2009 | Unregistered CommenterJenna

Congrats on your mention in Time Out NY. I'm glad they fixed the error (at least on the website.)

I particularly enjoyed the links on the right side of the page "Care for your lady parts" and "Customize your crotch" baaahaahaa!

Maybe have it trimmed into the shape of a barbell with the CFSBK logo in crystals above it?

hugs!Cynthia in San Diego
April 30, 2009 | Unregistered CommenterCynthia

April 30, 2009 | Unregistered CommenterDavid

getting closer, Time Out.

Thanks for doing the leg work on the correction, Jenna.

Cynthia!What can I really say in response to that? ... nice to see you back on the blog. :)
April 30, 2009 | Unregistered CommenterDavid
Nice work Jenna, we should all post and give mad props to SBK.

I'm in for Trek David.

And dots drills, yay! Hammer time...
April 30, 2009 | Unregistered CommenterDan R
David, that was the web address I gave them... do you have another one I don't know?!
April 30, 2009 | Unregistered CommenterJenna
Nevermind... i see you have crossfitsouthbrooklyn.com

well the good news is that its a link and no one reads links, just clicks em. the other one in print... well... at least you can't click it!
April 30, 2009 | Unregistered CommenterJenna
Thanks for linking up our CFE running seminar. Just signed up one of your members for it and we're already almost half-way full (we're capping it at 20 people max). For anyone who wants to improve their running and learn POSE, I'd highly recommend it. The teaching will be top-notch, I promise.

And in re:Time Out NY, I am so NOT surprised at their mistakes, but ANY press is good press for all of us, so congrats to us! : )
April 30, 2009 | Unregistered CommenterAllison Bojarski, CFNYC
tabata. KB 1.5 pood 11/5/59.Situp 12/10/86.Dot jump 13/10/91.Total. 236
April 30, 2009 | Unregistered CommenterMalcolm

DU 18/9/104 phooey!KB 10/8/78DOT 14/11/98TOTAL 280

April 30, 2009 | Unregistered CommenterDavid McG
Tabata 20 inch box jumps, sit ups and dot pattern:10/8/62,10/8/62,15/13/96 = 220.Need to get faster! Great watching everyone - very inspiring.
April 30, 2009 | Unregistered CommenterLaurel
Dan- do you really remember that charmel was next to you the last time you did that workout in january?


April 30, 2009 | Unregistered Commenternicole
KB, 1 pood11/8 - 73

Situp15/11 - 99

DOT13/12 - 98

Total 270

DB Press 5x515#,20#,25#,25#,25# 30#x2

MU practice, 5 reps off knees, rings just above head.
April 30, 2009 | Unregistered CommenterMargie
Nicole - yes.
April 30, 2009 | Unregistered CommenterDan R
Update on the Team Affiliate Cup:

Registration for the Affiliate Cup will open at 0600 PDT on Monday, May 11th. It will be open until 1800 PDT on Friday, May 22nd, or when the event is sold out, whichever comes first.

You do not have to have your final athletes determined at this point. You just need to register the team.
April 30, 2009 | Unregistered CommenterDan R
Tabata WoD++:

DU: 21/35/20/20/18/19/15/17 - 165KB: 08/09/09/09/08/08/08/08 - 67DD: 09/08/07/07/05/07/08/06 - 57PU: 07/07/06/05/06/05/06/05 - 48Total - 337

Decided to scale up:Dot Drills with 180 rotation at the top and bottom positions (alternating direction to compensate for dizzy factor).

Added a 4th round of tabata C2B pullups just for the hell of it.

Had a few jump rope malfunctions. Need to just buy my own.

Grip was shot after the doubleunders and the kettlebell. Made C2B pullups so much harder.

Felt amazing doing this, and really enjoyed watching everyone rock the workout while also owning it entirely.
April 30, 2009 | Unregistered CommenterDan R
Thanks for the Dot Drill link, Dan! So it's kind of like Dance Dance Revolution, yes? I shudder to think what's going to happen when I try it at the Y tomorrow...
April 30, 2009 | Unregistered CommenterBjorn
Congratulations on the TimeOut NY ink. Good ink, bad link.

Situp 12/10/85KB 10/9/76DOT 10/6/75

Total 236

Inches from first pull up...
April 30, 2009 | Unregistered CommenterChris
Yeah Bjorn, it's very much like Dance Dance revolution. If you have the pants, feel free to try "Hammer Time" with the following sequence:

Step 1: Left foot A, Right Foot BStep 2: Left foot C, Right Foot AStep 3: Left foot A, Right Foot BStep 4: Left foot B, Right Foot CStep 4: See step 1

Go for a full 2 minutes of "Can't touch this!" for ultimate embarrassment. http://www.youtube.com/watch?v=2c4L4CPfQY8&feature=fvst

April 30, 2009 | Unregistered CommenterDan R
Good ink, bak link... that's awesome.

KB as Rxed 11/8/75DOT 10/7/7520" Box Jump 10/6/56Total 206I was disappointed in my performance but Laurel helped me find my Zen place and put into perspective!
April 30, 2009 | Unregistered CommenterDavid Makowski
I'm in for star trek!
April 30, 2009 | Unregistered CommenterJuliana
db total: 143kb swing 1 pood total: 95situps total: 100'soverall total: 285, I think.

This was hard but so much fun.
April 30, 2009 | Unregistered CommenterJuliana
I'm in for star trek!

db total: 143kb swings 1pood total: 95Sit-ups: 100's-can't remembertotal: 285

db press: 25x5 (3sets)rows 500meters 2 intervals, 1st 2:18, 2nd 2:10

This was hard but lot's of fun. I'm so tired :-)I think i'll sleep for about 14 hours-yummy!

See you guys on saturday
April 30, 2009 | Unregistered CommenterJuliana
Damn I keep trying to post and it disappears!
April 30, 2009 | Unregistered CommenterJuliana
Warm-Up: x310 Squats10 Push-Ups5 Kipping Pull-ups5 Strict Pull-upsDROMS

I forgot my numbers at the Lyceum.

All I remember was that my best double under was 38 and my total score was somewhere are around 315. I did box jumps instead of the Dot pattern due to my gimp ankles. Jumping off the box instead of stepping down made a Major difference. This was harrrdd but really fun. Thanks to Sal and Jason for hanging out and watching me suffer

Ill Post the full numbers tomorrow or Saturday when I get back to the Lyceum.
April 30, 2009 | Unregistered CommenterDavid
Wanted to do some heavy lifting today:Squat 325x2x4Press 165x2x4Deadlift 425x2x4

Finished with a metcon I adapted from CF Football12-9-6135 Power CleansBurpee Pull-upsTime 4:54
April 30, 2009 | Unregistered CommenterJeremy
Double Unders: 26/11/1551 1/2 pood KB Swings: 11/7/64Sit-ups: 16/12/106Push-ups: 15/6/67Total: 392

Note to all: In a workout like this, never, ever compare your numbers to Sal. I thought my sit ups were pretty strong till I saw the white board.
May 1, 2009 | Unregistered CommenterErik K.
Erik, you're a badass!
May 1, 2009 | Unregistered CommenterDan R
Warm-up: 2 intervals 500meter rows1. 2:20 2. 2:10

WOD:db total: 143kb swing 1pood: 95sit-ups:50ishtotal 289ish

This was a fun wod. The kb swings was definetly the hardest of all three for me. I'm in for star trek. See you guys manana
May 1, 2009 | Unregistered CommenterJuliana
OMG I posted like 3 times! damn sorry david :-(
May 1, 2009 | Unregistered CommenterJuliana
Oh... 50 knee to elbows thrown in afterwards.
May 1, 2009 | Unregistered CommenterDavid Mak

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