In this WOD the athlete completes as many reps in each station as possible for one minute before moving to the next exercise. This WOD is 4 Rounds.
Wall Ball 20lbs.
Tall Cleans 75 lbs.
Dumbbell Push Press 30lb DB's
Post Score and Loads to Comments.
Cool Down: 3 Rounds, not for time
Reverse Sit-ups, 20 reps
Windmills, 8 reps each Side
One arm Sotts Press, 8 reps each side
Scapular Flys, 2×12 Prone, 2×12 Supine
Here is a video Xuan Mai took of me doing some Bodyweight snatches. The performance menu is giving away free stuff for videos of these. My legs are a little wobbly on the overhead squats and my pants come undone after the second rep. Thanks XM!!
THERE WILL BE NO CLASS AT THE LYCEUM ON MONDAY OR WEDNESDAY. (we're getting kicked out for the Brooklyn Film Festival)
We are going to combine the Beginner and Group classes and meet at 6:30pm in Prospect Park where we met for Murph. The directions can be found on last Sunday's Post. Please email or call me with any concerns or questions.
Sorry about the late post everyone, my internet access has not been working, im at a cafe now.
Breakfast:2 Eggs, 4 Slices Turkey Bacon, Handful Almonds, Water with green stuff.
Work:3 Position Cleans 125x3x3One Arm Sotts Press 40x8x4Argument with Mark, had to cut my workout way short and double all the mats up and move our equipment to the corner.
Rest day in Oakland, so we did tabata something else34/92/82/83 for a 291Got a lesson on kipping pull-ups beforehand, which helped, although still needs work.My friend killed me on pull-ups and squats, ended up beating me by 14 reps.
I’ve been eating horribly since I left. Glorious junk food. Chips, tacos, pizza, hamburgers, soon… a California style burrito. My insides feel toxic but a vacation is a vacation.
So there is going to be class on Sunday?
201 Reps20# ball/75#clean/30# dbls
Erik- Jacinto and Shane will be holding down the fort this weekend so your bi-coastal crossfit challenge is still doable.
Wall Ball 10lbs: 30 24 21 15Cleans 45lbs: 3 6 5 6(started out with tall but switched to regular cleans after 2nd rep)Push Press 2x10lb DB: 17 16 15 15Total: 173
I’d been struggling with unexplained high blood sugars since Tuesday AM, but after this WOD, they are back to normal again. w00.
I want to try tall cleans again!
bfastprobioticleftover lamb (damn I love lamb), chicken sausage and an egg white. salad of gai lan, fennel and grape tomatoes.
The LAST LICK.
Don’t have my numbers but they totaled 140 and broke down to something like:
Tall Cleans @ 55#: 13/8/8P Press w/2 20# dbs: 15/12/12Wall ball @ 10#: 17/14/15
tall cleans are hard, but very useful!
David – nice work!! I always love to see your snatch. sigh, it’ll never get old.
Erik – I am jealous of the deliciousness in which you are indulging. You should be well fueled for Sunday.
oh whoops i forgot the 4th set of numbers, oh well.
Bethany – wall balls – sick!! good work.
is mark the guy with the goatee? he put a U-lock on my bike cause i locked it to the fence then yelled at me about how i can’t do it…. some community center… that guy bugs me somthin’ fierce.
Zak,Regarding post workout nutrition, Yams and some protein would ideal. You’ll better absorb a starchy tuber than fructose PWO. Margie is right, humans do not require carbohydrates to survive. As long as protein, fats, vitamins and minerals are presnt the body can take care of everything else. Going extremely low carb will hurt your performance in CrossFit though.
Bottom line:Eat your vegetables.
It’s official! I will be temporarily jobless in mid to late June. Who knows what my future holds.
I forsee burpees in your future, AJ.
Actually I intended to start a new powerlifting cycle today but ended up in doing this:
10-9-8…3-2-1 reps of Deadlifts @ 225 lbs and Push ups. (16:12 minutes)
I guess I’ve to consider myself CF-addicted. Many thanks for the great experience.
Breakfast: 2 cups oatmeal
Andy as in Hadel? Hey hey!! I love that we’ve got international posting!
Great work Andy.
Yeah Andy!! Drink that CrossFit kool aid!!
(Do they have kool aid in Germany???)
way to go Andy!!
Hey Andy,
It’s great hearing you’re keeping it up. Tomorrow (Friday) the workout of the day on the main site is Crossfit Total, another fun wod. Needless to say it involves max deadlifts.
Also Margie, tonight… hot fudge sundae with whipped cream and nuts… and a cherry on top… so good.
Breakfast – Marble Crueller.
David – Do you remember Joe Hong? He works out in my gym at Bear Stearns. He is in your scrapbook doing kettlebells. He does the main site WOD like it’s his duty.
I’m thinking about doing the Crossfit Total WOD from the main site today at the gym. A little nervous about not being able to bail though. Any chance we’re doing a heavy lifting WOD tomorrow morning?
David – That was a nice snatch. The ladies should post a video of their snatches.
Started to do the CFTotal today.
Did the Back Squats:
210, 215, 220
THEN I was interrupted and screwed up big time by a know it all.
I got so mad that I left the gym and didn’t finish.
SO the total will have to wait. Today was a back squat day >:(
Allison that sucks!! How frustrating.
bfastprobiotic2 oz lox, 1 egg white, flax cracker, 1 oz avocado, salad of mizuna, couple grapes.
lacked the lick. Where was my hot fudge sundae?
Disappointing total…215/125/325 for a 665
Nowhere near my PR on either press or deadlifts and I’m still pretty weak on back squats.
Blah
Erik,
“I’ve been eating horribly since I left. Glorious junk food. Chips, tacos, pizza, hamburgers, soon… a California style burrito. My insides feel toxic but a vacation is a vacation.”
May have something to do with it 🙂
Hey David,
Yeah, I thought about that also, but then decided to just blame it on the altitude.
By the way –
GOOD LUCK to Jeremy at the Games tomorrow!!!!
David – have fun ref-ing. Can’t wait to hear all about it!
haahha!!
My back squat is the same as Davids!
You better start squatting darling!
Margie- I’m sending David something to give to you 😉 Get ready for a little laugh!
Jeremy- You’re going to kill it. Give me a ring and let me know how it’s going .Say hello to Miss Karen Douglas for me a.k.a. Spider Chick. She’ll the the hot little blonde kicking the guys butts and drooling over them at the same time.
oh goody!! a present from Allison, I am excited.
On a high note:82 lb OHS with the clean grip. 3 lbs shy of my OHS 1RM. I could have gone higher had I not had to clean it, jerk it, and then ohs. Plus, some a-hole was telling me to keep it down because I was dropping the weights.
On a low note:
While I was practicing my kipping pullups, a-hole #2 came up to me to give me some unsolicited advice.
a-hole #2: Uhhh, you know, you really should try out the assisted pullup machine because you’re going to kill your shoulders doing what you’re doing.
Then he walked back to the dumbbells to work on his bi’s and tri’s.
I bet I get more unsolicited advice from dudes with rounded backs and quarter squats than all y’all!
First CFT, loved it.
195 back squat110 shoulder press265 dead lift
= 570
My back squat is pretty weak, but this is my first heavy attempt in many many years. Press wasn’t a surprise, dead lift was a PR by 10#.
Looking forward to more. I was pumped to dead lift a weight I couldn’t budge a two weeks ago.
Thank you all for the warm welcome on the blog.
Although my back was still pretty sore from yesterday I did the CF total as Erik/Mr. Deadlift recommended.
295/135/405.
I’m sure you will squat way more weight soon, Erik. Your deadlifts show you have a solid base of strength.
David, no kool aid in Germany. We have beer…
Margie, I’ve to apologize. Please shoot me an email.
Tonight I reluctantly returned to my gym for the first time in something like 3 months. They “remodeled” and filled it chock full of crappy equipment. I could barely find room to deadlift and my heart wasn’t really in it, but here are my CFT numbers anyway:
BS – 100SP – 50Deadlift – 145Total: 295
Deadlift was surprisingly far from my PR of 160 – I couldn’t get 155 off the ground and the smallest plates there are 5 pounds. 🙁
Oops, my math was off – BS was actually 105, so my first CFT is 300.
beginner class is still on at 11am tomorrow, right?
Class is on, Kent! Jeremy and I are in Albany for the East Coast CF Challenge but Shane and Jacinto will be there to run it.
Bethany, as i’ve learned today, moving weight is a LOT easier when there are ~25 people watching you and cheering you on. You’ll break 160 soon enough.
Nice Total Andy!!!