Max Rounds in 20 Minutes of:
10 Dumbbell Thrusters
Bear Crawl Across the Lyceum 40′
5 Pull-ups
Bear Crawl Across the Lyceum 40′
Skill work:
C2 Rowing!
Get wet, stay dry.
Donations:
Thank you to everyone who has contributed equipment and resources to CFSBK. Whether they’re permanent or temporary donations, they have enhanced the program and impacted the entire community. Some tools we’re using that were donated include:
Rings, Dumbbells, 20″ Box, Kettlebells, Weighted Vest, Medicine Balls, First Aid kit, Camera, Foam Rollers, Disinfectant, Jump ropes and countless other kind gestures.
Thank again, everyone!
where did we get the C2 ?
great!
very excited to have the c2! i love and hate erging all at the same time.
A new c2! Awesome!
OH SNAP!!!We have a rowing machine!
awesome, i can’t wait to use it.
6 rounds plus 10 thrusters20# dbsreal deal pullups
awesome to have the rower! great intro David.
Shane and I are off to Sacramento for Bodytribe’s strength camp and to make the cali crossfit rounds. I’ll see you all mid-August!
Keep kicking ass in this godforsaken heat.xom
6 & 3/4 rounds20# dbsfirst round real pull ups, rest w/ blue band
so excited to get on the c2!
margie – thanks for the water bottle sport cap & the water – i owe you! have an AMAZING trip – take lots of photos!
awesome work everyone!
7 rounds + 10 thrusters15# dbspullups w/ blue band
a sweaty pleasure as always! 🙂
5 rounds + 5 thrusters40 lb dumbbells
I was a little disappointed with my score (what a shocker), wondering if I couldn’t have given more, and after seeing Jacinto tear it up, I realized… yeah, I might have been able to give it more. Going heavy with the thrusters obviously slowed me down, but I’m glad I did. I need to improve my shoulder strength if I’m going to RX a lot of these wods.Still, it was a good workout. I’d even go so far as to call it fun. There is something incredibly rewarding about crawling on the ground in that heat, dripping sweat and feeling strong.
that was a tough one for me today, i thought the bear crawls were going to be the end of hill as we know her… 5 rounds10# dbspullups w/green band & jacinto
have a great trip, margie & shane!
Didn’t feel like crawling across the floor of the globogym, so I did something with thrusters and pullups, Fran.
21 15 9 Thrusters @95#/Pullups
First round 21 of each unbroken.
Second round, 5 5 5 thrusters and 8 4 3 pullups the second break on the pullups was to readjust my grip. Need to attack this round better next time.
Third round, 5 4 thrusters and 9 pullups
Time: 4:37 (PR)
Looking at my log I saw Fran on 8/26 (almost a year ago) done in 8:27. Slowly but surely I’m getting there.
Ironically enough as I sat for 20 mins in my car waiting to feel well enough to drive, Margie lets me know tomorrow’s WOD is Fran. The crossfit gods are some funny bastards.
Kick ass workout. Thanks(alot) David 🙂
40# dbs, 7 rounds.
Jeremy, I bet you scared the shit out of those people in that gym
Margie and Shane, gonna miss ya’ll. Have fun and be safe!
PowerCleans 5@135; 1@158; 1@180; 1@202
Plus 3 rounds for time ofDeadlifts 5@270Pull Ups 5Dips 10(09:30 min)
Margie, enjoy your trip!
Woah!
My fran time is the same as Jeremy’s from a year ago!!
Next year at this time I’m going to be banging out 41″ box jumps and 500 # Deadlifts!
Gonna miss every single one of you guys while we’re gonna. Everyone have a safe, wonderful and strength-filled week. See you next weekend!
Have a great trip Shane and Margie!
told jacinto last night that i wanted to come to the black box to do his class. woke up and found fran….
1st ever fran7 am – black box
12:58
62# thrustersfirst 21 pull ups kipping (broken)15 & 9 w/ white band
1. back to back thruster/pull up wods = not fun2. 7 am wod = not fun3. working out in nyc instead of sbk = not as fun!
shane, forgot to wish you well on your trip! have a blast!
7 rounds/ 30 lb thrusters
that one kicked my ass. jacinto your energy helped me get through the last 2 rounds for sure!! everyone did great!! have a good weekend everyone i will not be at class……sadly.
j
7 rounds 40#dbs. Pull ups kick my ass every class.
8 rounds + 8 thrusters w/ 30 lb db’s. Hardest part were late-rep thursters: left arm not as strong as the right. Second hardest part: having to think about which arm/leg combo to use for the bear crawls.Love working out in the lyceum when it’s humid like that. Good WOD. See you all (hopefully) this w/e.
Triceps finally back to normal after doing that damn pushup/dip/press WOD last Saturday.
Today:
“Fran” as rx’d
6:17–PR by 1:40!
Don’t know what kind of wall I broke through today, but I suprised the hell out of myself! Got 1st set of thrusters unbroken, 2nd set 5-5-5, 3rd set unbroken.
Where I need the most work is on my pullups.
That’s some strong work Kent. The fact that you’re handling the thrusters so well is awesome, the pullups will get faster and faster as you get more comfortable with your kip.
We got the C2 from a sweet deal Coach P from CFNYC hooked us up with. I’m pretty stoked about the whole situation.I was seeing some great baseline rowing from a lot of you during the intro. Even if you’re strong enough to pull some pretty good times i want everyone to PRACTICE their technique at moderate intensities. We’ll continue to drill it in class so you get more feedback but know that it’s available during open gym hours. You could also warm-up on it before class but please keep it to a 500m so others can get on.
Great work Kent. Jeremy is right on, if you’re hitting the thrusters that strong then all that’s keeping you back is your kipping technique. If you can compete in high rep pull-up workouts like Angie and Barbara but can’t easily hit 10-20 in a row fresh something is wrong. (I don’t know if you can or can’t offhand)Generally people mash up cycling kips together which gradually breaks down form and slows you down to a halt. During warm-ups and practice work focus on keeping the motion smooth. Once things start to get a little hairy slow it down and start over. Don’t let fatigue interfere too much either. Once that begins to dial in you can strategize more effectively for workouts.
Shane and Margie,Have fun on your campaign against the left coast. take no prisoners. (lots of pictures though)You can all thank Shane too for making this rower happen so fast, man gave up some major sleep for the program.
Did Fran as rx’d today for the first time. My time was 11:54. My kipping pullups still need some work, so I did strict pullups. I’d like to at least break 10 min next time I do this one.Shane, hope you and Margie have a great trip.
Sounds like a non-crossfitter question, but what do rows work? I ask, David, because of your passion yesterday during the intro:
“This is a phenomenal, phenomenal machine!”
yeah that one rocked me too…. 7 rounds 30# dbs and kipping pull ups.god to get a wod in though….
I basically did Andy’s recent wod
Plus 3 rounds for time ofDeadlifts 5@275 (easier to set up then 270 and I’m lazy like that)Pull Ups 5Dips 10
6:37
I kind of wish I had someone watching my form. I think after the first round it got a little sloppy on some of the lifts.
Also..
Press:90 lbs x 10 x 290 lbs x 8 x 2
Push Press:95 lbs x 1495 lbs x 1195 lbs x 1095 lbs x 6
I think I need to eat more. I seem to have plateaued in a lot of areas and I’m just not seeing much growth. For example, over a year ago I benched 205. Last month I maxed at 200, even though I’ve worked out compulsively during the interim, so it’s not lack of effort that’s holding me back. Outside of steroids, increasing my food consumption is probably going to need to happen if I want to ever reach a 400 lb deadlift (which I do).
“Fran”
as RX’d with the Mens Weight 95#
14:09?
Pretty intense. The suck factor was the same as 65# Fran. All thrusters are unbroken with 65# and the pull-ups are the pain in the neck. This time the pull-ups felt like the rest. Tried to strategize but that went out the window on the 15s.
Thrusters: 8, 7, 6Pull-ups: 5, 6, 5, 5Thrusters: Can’t remember. But I do remember the failed rep that made me want to screamPull-ups: 5, 5, 5Thrusters: 3, 2, 2, 1 (1 fail), 1Pull-ups: 5, 4
I think I can take a lot of time off of that the next time. I’m going to work on my max rep thrusters to work up to having them unbroken and go for more pull-ups. I could have did less sets with the pull-ups tonight
Overall I’m cool with the result but lots of room for improvement
Erik
Take a week off. Give yourself some rest. You do a LOT of lifting and your body may need time to chill.
If you have questions about your food intake, the first thing to do is record it for a week. Then you can determine whether you need to eat more, less or differently.
Hey All,
Thanks so much for the well-wishes on our excursion to the West Coast. We landed safe and sound yesterday and have been enjoying the Northern California cold (Seriously it was freezing last night). As nice as it is out here we both miss you guys tremendously and are bummed about missing this weekend. Have a great time. Look forward to hearing reports.
I’ll definitely take lots of pics esp at One World, CF SF and we might even check out Lalanne.
The primary reason we’re here is to check out Chip Conrad’s Strength Seminar at his gym “Body Tribe” in Sacramento. Chip is a tremendous athlete and blogger/author if you haven’t checked out his site and his blog please do there is a lot of great stuff: physicalsubculture.com. It is definitely on my daily interweb checklist.
Finally, Erik I’m inclined to agree with Margie that maybe the best course of action is a rest. While we always encourage hard work we also encourage smart work. If you’re consistently plateauing or your performance is retrograde take some time off in addition to looking at your diet. You’ve been going hard inside and outside of the Lyceum and maybe compulsively exercising is more hinderance than help.So maybe a little R and R and a diet check will be exactly what you need to get you to your goals and beyond.
PS-I foresee a couple more foam rollers in our future
Chris,
All of them. The Erg is as close are you’re going to get to total body monostructual metabolic conditioning with minimal impact on your joints. It’s essentially a horizontal deadlift and high pull at variable resistance. The more we use it the more you’ll “get it”.
The computer is also a great tool, you can program any interval you’d like, see your power output per stroke, watch a force curve, race a pace boat, watch strokes per minute etc.so much information.
Breakfast:Chicken breast, Sauteed Spinach with lemon, 1/2 avocado, fish oil, ALA, homeade iced Tea
Sleep: 13 hours! Today was my first day off in a couple weeks. I needed it.
Workout:My foot and hand were feeling better on Wed. and i over did it walking around and doing demos in class. I woke up on Thursday limping around with a swollen ankle. Bummer. Even push-ups still hurt my wrist.
Strict Pull-Up ladder in my apartment:11 Rounds completed: 66 strict pull-ups
Chest to bar until round 9.
I did a kipping version and got 12 rounds a few days ago but primarily was because my grip was giving out on the thick bar. Needs work.
Andy,Are you doing strict or kipping pull-ups?
95# OHSBurpees (clap over head behind the ears)
9:24
Started out thinking I would take it out of the rack.. didn’t work out so well. Dropped it after 1. Wasn’t expecting my legs to be so shaky from Fran. After that one the 21s were unbroken. So were the 9s. Think I did 2 sets in the 15 but I can’t remember. Cleaned and jerked it.
THEN:With Gillian, Mike and Dave
5 sets of 8 DLs @ 155 (1 warm up set – 8 @ 135)4 sets of 8 OHS @ 95 all unbroken.
Jeremy21 15 995#OHS/Burpee
8:06
Ughh, that was not fun. I hae OHS and they kicked my ass today. Glad I had that extra day between Fran and this.