7 Rounds For time of:
12 Kettebell Swings
12 Weighted Lunges
There is a 10 Burpee penalty for every time the Kettlebell touches the floor.
71°F, 81% Humidity
Post time, weight and penalties to comments.
Accessory Work
Pull-Up Therapy
Juliana shows off some exceptional flexibility
Become Strong Like Bull with Kettlebells Art of Manliness
Bethany says
WOD w/ 8kg kb – 6:46I went super light because of shoulder, this WOD did wonders for losening up my back which is still stiff from Wed’s pullup/deadlift combo.
Accessory: 3×5 pullups, all reps but 1 on white band.
Bethany says
So I think Gabe and I are about to make the Vibram Five Fingers plunge. Any of you VFF wearers care to share which model you have and why you chose it? I’m torn between the Sprint and the Classic. I plan to wear them for class and for running.
Erik K. says
The Beats the Street thing didn’t happen. I wish I’d gone to an early class, I don’t feel my typical Saturday endorphin fix.
Bench press185x4, 185×2, 205, 210F, 210F
Later, at the Y…
Back squats225x3, 245×3, 255×3, 265×3, 265x2last one was pretty ugly
Press115x3, 135F, 125, 125, 130F, 90×10, 90×10, 90×7, 90×8
I hate that I can no longer press 135. Not even 130, for that matter, much less my once upon a time pr of 140.
Margie says
12kg7:05
This was a good little burner. Not being able to put the weight down really helped me to push through. Sans hangover and tired legs, I think I could do this in closer to 6min.
Bummer that we didn’t do our Beat the Streets workout, but I rather enjoyed goofing around with everyone.
john c says
i used 1 pood, and finished the KB/ Lunge WOD with the time of- 6:32. after class i walked around like a friggin ass looking for, and at, apartments. most of which were god awful crap holes! AAAAH!
Max says
16 kg8:31
That was tougher than I thought it would be towards the end!
David says
Did this in the park behind my house
10 Rounds For time of:20 Lunges10 Burpees
10:34
then I practiced some handstand walking and played on some local kid’s skateboards.
Great classes today. Really had fun when we went outside too.. I need to do Grace again soon…
P$ says
Hope all is well down that side of Brooklyn. That is exceptional flexibility Juliana.
Dan R says
16kg – 5:50
Grace@135Attempt 1: Personal foulAttempt 2: 5:04
Park Workout:Drink 1 quart of chocolate milkWalking lunges with Laurel for 10 paces (stopping when jeans split)Run with a large log for 150mBack squat Malcolmx5Handstand PracticeEat more ice cream
First attempt at Grace took a chunk out of my leg as I was using the mats to cushion the bail. Really fraking hurts. Did Grace outdoors, bar kept whacking the shin in the sweet spot. Eventually the pain helped me ignore the discomfort of the work out.
Looks ugly, wound is to the subcutaneous fat (the adipose tissue is visible). No blood for the most part, only after doing Grace did it start to bleed. Should leave a nice scar; my first from CF.
Had a great time chilling in the park with Sameer, Laurel, and Malcolm. We found a large log and proceeded to play. Great weather. Some odd looks, but overall, a wonderful time.
Hope more people will join us for the next one!
Sameer Parekh says
More Saturdays should be like this.
Woke up to an lovely omelette breakfast.
Went to 10am class, hit the wod for a 9:57 with 1 pood.
Lunch with John, Steak and Eggs @ Belleville.
Back to the lyceum for some skin the cat fun and watching beat the streets. Beat the streets people failed to entertain me with the beat the streets wod, but entertained me with their own antics.
Fun watching outdoor Grace.
Then trip up to Grand Army Plaza for some chocolate milk, followed by antics in the park. Some handstands, log carries, and Laurel-squats followed.
Capped with some ice cream at Blue Marble.
Supposed to go out tonight but I am fairly wiped. May just sleep.
David says
Oh my god, I want some Chocolate Milk now. BAD.
Malcolm says
WOD with 16kg. 7:51. Being afraid of putting the weight down was great for me.
Playing in the park was wonderful. Everyone should join us for Chocolate milk and park play next time.
I learned important life lessons, like I can squat Laurel and I can squat Sameer but I can’t squat Dan. Also log squats are fun and log runs are really hard.
Lots of handstand practice too.
So much fun.
Laurel says
Woke up in the middle of the night with an angry rigid calf, could barely walk in the morning! Didn’t intend to work out today – just stretching, calf massage and some light work on my shoulder… somehow ended up doing the WOD anyway. 12kg bell, time: 8:20.
Burpee penalty made me push myself harder – I feel like my swing was substantially improved today, thanks to David breaking down the movement.
Milk Thistle Chocolate Milk is dee-licious! Had a quart all to myself.
Playing in the park: acted as a weight for Sameer, Dan and Malcolm (which was surprisingly challenging), did some 6 second handstands! Squated the big log (at which point an observer came over to check if it was actually heavy, cause a girl was doing it!) Had a wonderful time – more people should come next week!
Finished up with ice cream at blue marble (with fudge sauce.. hehe.)
Shane says
Happy Birthday Liane!
Malcolm says
http://picasaweb.google.com/malcolm.spittler/Fitness#5333996925493288530
That is a graph of my power output in all of my timed (non-interval) workouts since starting crossfit.
Red dots indicate workouts in May.
Today was a good day I was above the curve.
David McG says
WOD6:52. 1 pood. Having a burpees penalty was a very good incentive. Very.
Sorry to have missed the park fun and the chocolate milk.
I want to say a massive thank you on behalf of my mom for the teaser class. It’s been decades since she’s done any physical work. She really had a great time. Thanks Shane. Thanks David.
My parents were really impressed with everyone and the space. As they should be of course.They said that if there was a CF in Dublin, they’d definitely go.
Dan R says
David et al,
We’re thinking of going to the park again next weekend if the weather holds up.
Sameer and I are working on a partner WOD in the park (plus picnic/BBQ).
Right now the thought is 20 minutes AMRAP:25m Fireman’s carry5 squats with your partner25m wheel barrow returnalternate partners
Dan R says
Wanted to give mad props to Nicole for suffering through the kettlebell WOD and following it up with Grace.
She’s a rock star!
Sameer Parekh says
“if” David?
http://crossfit.ie/
These guys appear to be in Dublin.
David McG says
thanks sameer. i have heard of them, unfortunately they are not centrally based.
Laurel says
Happy Birthday Liane!!
Bethany – I have both the classics and the sprints. I love the sprints and wear them all the time, and I’m not very keen on the classics.
I got the sprints first, because the strap across the top of the foot seemed more secure.. and I loved them, but they were so brightly colored that I decided to get a low profile pair of black classics (the sprint doesn’t come in black.) Unfortunately, the classics either have to be cinched uncomfortably tight (agonizing pressure on the Achilles tendon) or they rub and easily pull off. The sprint has more little straps to adjust the fit than many of the models – which I have found very useful.
Good luck!
Charlotte says
12kg KB7:48.
Should have gone heavier on the bell. Fun practice not dropping the baby!
Sameer Parekh says
Ahh too bad David. Bethany: I have the KSO. They are nice. I got them because they are the least showy. They also have the strap across the top of the sprints, but come in black.
nicole says
I really like grace. i had a lot of fun doing it. lifting outside made me feel totally tough.