4 Rounds for time of:
30 Overhead Dumbbell Walking Lunges, 30/15
20 Pull-Ups
To do the WOD as rx'd, carry a dumbbell overhead for 15 steps then switch arms. If you'd like to experiment a little with a sandbag carry instead, feel free.
Accessory Work
Forward Rolls
L-Sit practice
Leonid catches his breath.
Attention:
There will be no Teaser Classes on the 17th and 24th.
Save The Date! January 31st is still our party date. We will be replacing classes with a Hooverball tournament, a Paleo style potluck and beer! Everyone is invited. More details to come.
Paleo Food
Go to the "Foraging Pictures" link and check out all the great stuff you can find in Prospect Park!
Dress Warmmmmm!!!!
We should print out these photos so that when civilization collapses and all the stores are empty we will know how to get food from the park.
here’s another fantastic idea to complement that one…who wants to go fishing in the gowanus?
good day today.
wod: 15:11 20 lbs. could have done 30 on a front-rack but I figured I’d get a better stimulus from the overhead position, so i decided to stick with 20 lbs. 25 may have been doable.
l-sit: 53 seconds. I would have done better if it weren’t for the peanut gallery!
Came in at 6 to do yesterdays accessory work
5 rounds5 – 95 lb thrusters7 – 95 lb hang power cleans10 – 95 lb sumo deadlift high pull
10:49
I had a late lunch left had me feeling nauseous by the 3rd round, about the same time my lower back really started to tighten up. Too much time resting.
Stuck around for the 7 pm class
14:06 – used a sandbag, alternating shoulders. Didn’t push it too hard, just made sure to finish. I need to get over this growing aversion to pull-ups. Certain movements sometimes fall from favor for a time. I’ve no doubt they’ll be back in my good graces at some point, I’m just not holding my breath.
Snatch136x2x5Couple failures mixed in on the first two sets, was receiving the bar all funky.
Snatch Pull165x5x5
Press155x5x5
Squat260x5x5
WOD as Rx’d 6:35
WODOH lunges with 20#db18 something
This was the first high volume pullup workout I’ve done without a band, so my time was slow. It’s a funny place to be cause I am still working on cycling the pullups which somewhat negates the metabolic element, but it’s a necessary transition. Also, I think 25# db would have been more appropriate.
Have a great week everyone! Shane will take good care of you all, so take good care of him!
WOD 14.2230lb dumb bell. had to bring it down to the shoulders on the left side for the 2nd and 3rd set. green band for pull ups.
LSit – 26secs. arms were mush after the WOD.
WOD 17:something30lbs dumbell (sweet), blue band for pull ups (Oh my goodness).
The perfect workout for an incredibly cold night.
For the foundations team wod performed with Scott:
100 burpees100 wall balls with 20# ball
split between the 2 of us.
We finished at 8:10. Scott definitely picked a few extra reps from me as my wall ball form quickly deteriorated. Yes, it’s deceptively to keep the ball falling down into my arms each time.
Accessory work from yesterday w/ Erik 10:57 62lbs. GRIP
WOD- 15 somethingLunges OH 20lbs EASY (next time 25)Pullups w thin band NOT EASYno cycling more than 2 at a time. Did not break a sweat since I could not do enough pullups quick enough.Have a great weekend everyone. I am off Crossfit in San Antonio this weekend!
modified wod due to shoulder. sigh.
4 rounds30 overhead walking lunges (left were overhead, right were shoulder level) 15#row 500m
17:13
rowing felt better as the rounds went on and i got warmer. splits got faster – 2:08, 2:07, 2:04, 1:59
worked on some ring rows (thanks david) to help the shoulder
have a great trip guys!
WODas rx’d 30lbs8:52
WOD 17.31, 20 lb dumbell, 1/2 1st round overhead, the rest on shoulder, Pullups green band,4×10 reps, L-sit — ashamed to say. Sameer, you are the man!WOD kicked my ass, I’m changing my name to nomogGlobo, or maybe Globonomo;)
Foundations WOD
100 wallballs100 Burpeesfor time with a partner
I worked with Ilya, and we had no strategy.10:07