For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
David, Jacinto, Shane, Allison & CFSBK Crew-
I hope all is well. Glad to see the quick expansion is continuing. I definitely miss my regular sessions at CFSBK.
I am hoping to make it in for a visit within the next 2 weekends.
See ya soon.
John B.
John B! Hope all is well in the academy we miss you as well
Great work by everyone in both classes today.
Rx’d: 28:39Thanks to everyone who stuck by me on this one. The handstands almost did me in. Hell, so did the last two sets of pull-ups.You guys are the greatest
Ow. That one was deceptively difficult. Increasing reps sucks.
Great job by everyone today, and thanks for cheering me on those last pushups.
32:01 – almost all pullups solid L, some tuck, hspu to two ab mats.
15:07 as Rx’d
Great day at SBK today, everyone!
felt really good today16:25
21:16 knees up/ assisted hspu
that wod was intense! so awesome!
everyone gave it hell!
28:xx, I was spent when David called the time.Worked the hspu until it completely deteriorated, switched to assisted hspu by round of 9. I managed to do the L pullups all the way to the end.
I love working out with you guys.
17:06 as Rx
Forgot my phone at home, but I have my work phone (the one that I use to check this page 50 times a day) so if anyone needs to get in touch call me @ 516-668-5509.
21:35
HSPUs w 2 abmatsassisted pullups with thin band.
Thanks for taping me up and timing me Shane!
Oops. Not Rx’d. HSPUs w/ 2 abmats
anytime margie. thanks for pushing me with the pull-ups and the hell that was the HSPUs
I didn’t like this one. I tried doing strict handstand push-ups, but after doing a face plant on my first attempt and cursing just about everything, I resorted to modified, which is always depressing.Also, I don’t trust my time, leads me to believe I may have missed a round, but I don’t know how.My L’s also need improving.
erik k, this is for you……
http://www.youtube.com/watch?v=hqY5woMdv4A
!!!
Erik don’t be too hard on yourself,be patient refocus and do it again.It will come you’ll see.It just gets harder when you get angry.
yeah, today was a realllly tough one– and my early morning co-op shift before class didn’t help, either!
I didn’t remember to write down my exact time, 28:something, and plus I lost count of what I was up to twice. Did uber-modified push-ups that david showed me how to do when I was fatiguing…thanks david! and the pull-ups were assisted by the Big Green Strap and david, shane, and jacinto who alternated lifting me up as I needed it…thanks for that guys! Got me through it.
And now my arms hurt so much that it’s a miracle that I’m typing.
15 min two ab mats for HSPU and thin band assisted pullups. My stronger half, Ari, did the HSPUs and L-sit/tucked knees pullups. Can’t wait till I log my first UNASSISTED time:)
Three rounds for time ofSumo High Pulls 10 @ 112lbsPush Ups 10DB Thrusters 5 @ 33lbsPull Ups 5Run 600m(20:19 min)
Has Crossfit ever thought about a softball team? If not a team, how about just a game in Central Park?
I’m sure that between Crossfit South Brooklyn and CrossfitNYC, we can get something going.
We can do a Crossfit warm-up and a WOD right before the game.
Ideas? thoughts?
Softball?
Hoverball!
i have kickballs!
20:24 (I think). All HSPU head to floor. Grunting like a male Monica Seles. L PU’s sucked towards end, I should have been more tactful a la David by doing single reps–instead I kept thinking I could do multiple reps and form suffered and spazzed out. Good WOD though.
John B- Please come back soon!! It’s not the same without you in class.
Charmel- We all love having You in class. Juliana too!
Hillary- Keep up the great work, theres been huge progress since your first class.
Brandy- Margie Just did her WOD with unassited pull-ups, you two ladies should chat about your experiences. Work that pulling strength, Keith on CrossFit Virtuosity has a good article on this too.
Andy- What is your address? It’s not right that you’re CrossFitting without an official CFSBK shirt.
Chris- With strength-based metcons like this i find it’s best to never hit a wall. I’ll usually stop 1-2 reps short of faliure and try to hold out on that until it breaks down to singles. For example my first 15 HSPU’s were 9/5 but by the 5 rep-round i was hitting paced singles. It helps me keep my form in check and keeps me moving the whole time. Poor form is never an option.
Workout AWarm-up: 500m RowBSQ: 180x3x10Deadlift: (135 Power clean warm-ups) 225, 315, 325, 330(PR), 335(F), 335(F)Lever skill work: 10 minutesDumbbell Split Snatches 75x1x3
Sleep: 3 Hours (ugh)
Breakfast:4 oz steak, handful walnuts, broccoli, cauliflour, peppers and Watermelon.
18:31 on the WOD yesterday, used 2 abmats for hspu. afterwards, we went on a pretty cool tour of the world’s oldest subway tunnel, which is under a manhole on atlantic and court:http://brooklynrail.net/proj_aatunnel.html
Philly Women’s Triathlon
1:50:11
50 seconds faster than last year, although my swim and transition times were slower, i kept a similar pace on the bike and picked up the pace on the run (3+ minutes faster)
overall great experience and can’t wait for the next one. any female takers for next year? we can race as a team!
Congrats Stephanie! Awesome work! That’s a huge improvement on the run.
I’m definitely interested in trying a triathlon – sort of unimaginable to me, but then again, most of what I do these days was once unimaginable to me, so what the hell?!
Just did yesterday’s WOD:24:38
HSPUs are always a big challenge for me. I got the first 15, but after that I assissted by hooking my feet over the bar on a squat rack and doing 3 for 1.