For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees
Post time and loads to comments.
compare to 8.22.09
Assistance Work
Foam Roll
Weekend Mornings
Friendly Reminder
Classes are at 10, 11 and 12 today.
Mobility and Recovery Course at CrossFit South Brooklyn
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Community and Camaraderie are the Foundations of 21st Century Business experiments and essays
I’m in for Fox class
ouch. 13:33. Thanks, Jess! Couldn’t have done it without you. I’m such a copycat.
WU600m erg easy row
3 rnds NFT5xfront rolls10 whatever they were called.15 hard pulls on erg
WOD10:37erg 1.34 25s/mKB unbroken 1.5pdPU 4’s 3’s 2’s. more practice needed.Thrusters for shit. I need some serious HELPBurpees
CDbeating myself up at how fucking crap my thrusters are.
gabrus, nice job man, you rocked this wod.alec, awesome time on the 2k! diesel!
14:33 WOD 25:00 on the ground after the WOD rolling around.
As expected my time is a minute slower than the last time I did this WOD. In August I was coming to CFSBK pretty regularly.
This is my 1st Wod in like 2-3 weeks and ive had a really shitty carb based diet lately.
After Thanksgiving im gonna tune in my diet for a monthe thru christmas.
Today’s WOD=10:321 pood, 42# thrusters and white band pull ups. Same as before, but shaved 2:20 off previous time. Happy about that.Thanks for the push on the pull ups Jess. Next time I won’t be such a coward.Charlotte, awesome.Oh and Laurel, thanks for noticing ;-).
Scaled down this WOD drastically and happy to finish. First WOD in a week. Very badly out of shape. ‘Nuff said.
Shawn: I’m joining you on that tune-up diet.
I scaled to girl-weight today, as I had not actually recovered from yesterday’s hangover.
8:59
12 kg kbell32 lb push press instead of thrusters13:20
Feeling banged up from a spill I took yesterday. This was painful and not fun at all!
500m row in approx 1:5040 kettle bell swings at 20kg30 pullups in sets of whatever20 thrusters at 85lbs10 burpees slow but unbroken1 hangover
13:33, about :30 seconds faster than last time. Last time was 1 pood kettle bell, bands on most of the pullups, and half the thrusters at 65lbs.
Thought I was finally going to meet Pukie today, but not quite. Some other time…
My man Ice Cube said it best…”Today was a good day”.
as RX’d9:40
I felt good about this performance.I spent most of my time on the pullups. I cannot kip
I didnt realize I did this WOD before…But I guess I did.
My time last time was 13:47
I did 4 min 7 seconds faster.
crossfit really works.
Today’s WOD was a bitch.
13:33. I guess if Tam, Joe and I are ever in a wod together all hell will really break loose.
Did everthing rx’d (1pood kb, no band pullups, 65lb thrusters) except for the damn burpees. I did them all modified from my knees and it never crossed my mind to try them from my toes. I know I could have gotten all 10 but I just didn’t try. Next time!
Big thanks to Tam who really coached me through this. Also thanks to Fox for not letting me use the white band 21 pullups in.
Cooldown involved walking new puppy “Tucker” through park slope!
10:50 as rx’d
Was fine until the rowing, then it all fell apart.
Gabrus! You killed it. You are a different man now. Some might even call you a beast.
Liked the warm up today. Three rounds NFT 5 Forward rolls, 10 hip-openers, 15 hard pulls on the erg.
Didn’t get to do this last time. Liked it in a self-despising sort of way. Rx’d 11:25.
hello cfsbk, I miss y’all. sarah and I have been doing the crossfit@home wods, and I did angie today. hope to be back after thanksgiving.
Felt out of sorts today. It’s still unusual to walk into already running classes. I feel like my energy is off if I don’t go through all the motions of setting up the gym and slowly getting going.
Yesterday’s post didnt go through,I did the FSQs at 125x5x6Accidentally did an extra set. Will be doing sets across for this cycle since FSQs are a big goat of mine.
Got booted by the orchestra who came in on the tail end of Foundations, will have to find a minute to do this tomorrow..
I guess it will only take you a minute.
12:18 rx’d except for white band pullups.
Thrusters are really messing with my head lately. I feel defeated before even starting. Thanks to Scott, Ryan and Ash for getting me through.
2010 is going to be the year I get multiple pullups without rubber.
6:24 as Rx’d
I was happy to beat my old time by 46 seconds today. I think the key was to take it down a notch on the row and then keep a steady pace through out. My only hold up in the WOD were the pull-ups, where I was able to do better than last time. I did the KB swings and thrusters unbroken.
10:39 as rX’Dfelt nice doing a wod with the southbrooklyn crew,hey Leo thank you for the push.
My front rolls are coming along, I don’t feel like such a dork doing them even though they get me dizzy. Did the WOD 11:09, used 11/3 pood kb, blue band on the pullups. Thrusters were at 65 lbs. Felt good about this wod today, although I want to get to real no band pullups one of these days. Great working with Ashley.
14 minutes flat scaled down to 65lbs/1 pood, plus a blue band on the pullups. This just sucked all around.
Any WOD with pullups and I’m screwed – I don’t have kips and my upper back/neck has been wonky on pulling motions.
Also, screw you, Forward Rolls. Why do you always have to make me look like an ass in front of my people?
Nino, your time was actually 13:58. Those extra 2 secs count! And the forward rolls will come along. I absolutely hate them which just means that I need to work on them more too.
Nice job to all today!
11:40 as rx’d. First wod as rx’d since bak injury.
This was fun, first time in a couple weeks I had that 1000-yard stare after the workout. Pullups are still a challenge for me.
Forward rolls are new to me, haven’t done them since elementary school. Can’t seem to track straight, I probably need my alignment checked or something. I hear Meineke does it cheap…
Most importantly, I learned a valuable lesson about not including your face in the bar path.
10:41ERG 2:03KB 15 10 10 5P/U 8 7 6 5 4P/P 5 2 3 4 ? ?BURPEES: unbroken but sllllooooowww
did 95# push press instead of thrusters. was cruising along then i hit the thrusters like a brick wall. still a great improvement in time but im sure doing push presses made it easier. and to think i felt like crap coming into the gym.
9:14 with white band kipping pullups. I’m with Bjorn: 2010 is the Year of the Unassisted Kip. This workout is totally my wheelhouse–almost all lower body/posterior chain. I’m still working on pullups, but hey, they’re in the middle, so it’s a rest opportunity! And I hate burpees with the fiery intensity of 10,000 suns, but anyone can do 10 of ’em.Row: 154.2, swings unbroken; pullups 10-3-2-6-4-4 (?!?); thrusters 7-7-7; burpees unbroken. THANK YOU Laurel & Deb for pushing me through!