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Gymless WOD 1.18.09

Posted on Monday, January 18, 2010

Handstand Push-Ups
5-5-5-5-5

Sets Across

Use the template provided on 1.15.10 and see if you can increase the difficulty somewhat.

Post work to comments.

Practice Jump Rope for 15 minutes and/or Stretch for 15 minutes. Focus on the straddle stretch

CFV
Keith intros one arm Clean and Jerks at CrossFit Virtuosity

CF South Brooklyn sends all our best to Katie M who is currently in Haiti organizing relief efforts. 

This weekend CrossFit Metropolis will be hosting the "Epic #1".  This is a Free two day event consisting of 4-6 scalable events.  Check out their post for more details on the event. 
Who's interested in going??

________________________
Metabolic Medicine Catalyst Gym

| Filed Under: Workout of the Day

Comments

  1. Tam says

    Monday, January 18, 2010 at 11:24 am

    Epic 1 sounds delightful but, honestly, I don’t think I’ll be able to do it. Too much time away from the family, I think.

  2. Eric L @ CF Metropolis says

    Monday, January 18, 2010 at 1:14 pm

    David – thanks for posting up about the Epic. Anybody who is interested, please come along. Join for as many or as few WODs as you like, just come cheer. Whatever; it will be low key, informal, fun, yet very challenging of course.

  3. Snip says

    Monday, January 18, 2010 at 2:45 pm

    Suggestion box:What if we painted one section of the wall in the new space with chalkboard paint? Then we could write WODs, scores, etc with chalk and erase as needed…

    Just a thought. Virtuosity was fun!

  4. Fox says

    Monday, January 18, 2010 at 4:39 pm

    Great turnout by SBK at CFV today. Interesting wod.

    2 Deadlift 155#4 Slegdehammer tire slams6 Pull ups8 DB Thrusters 45#10 KB Swings 1 1/2 pood12 Double unders

    1:40 something?

    Fun with muscle up practice after. Watched Emily Buckley get her first, and I got 7 linked (pr)!

  5. Keith W. says

    Monday, January 18, 2010 at 4:54 pm

    Great turnout today. Lots of fun!

  6. Steph "Snip" W says

    Monday, January 18, 2010 at 5:13 pm

    Thanks, Fox, for writing that down so I don’t have to.

    Virtuosity workout: 4: – something

    I spent a lot of time on the double unders, but I did them! Used 15# dbells for the thrusters (should have done more) and blue band pullups. Did 95# deads, which was the Rx’ed weight for the ladies.

  7. Steph "Snip" W says

    Monday, January 18, 2010 at 5:47 pm

    Also, I’m interested in Epic if…

    a) the new SBK isn’t openb) I can get a friend to go with me 🙂

  8. Joe says

    Monday, January 18, 2010 at 7:36 pm

    Thanks Fox for writing it down. Took me just over three minutes. 3:06? Everything was going great until the double unders. Ugh. I think double unders aren’t paleo. 🙂

  9. Matt U. says

    Monday, January 18, 2010 at 8:04 pm

    Grrr, I had to work so I missed the field trip to Virtuosity.

    I’m desperate for the new box to open already.

  10. Jeremy says

    Monday, January 18, 2010 at 10:05 pm

    Squat 325x2x6Good Mornings 165x10x5Walking Lunges 30x20x5Side Bends 22x10x3

    Squat depth was weird took awhile to find today, hamstrings felt tight. Went a little light with the accessory movements, trying to feel out appropriate weights.

  11. jack says

    Monday, January 18, 2010 at 10:34 pm

    Backsquats 5×3 225lbs.Rowed 5,000 meters time=24:27, built up a nice sweat.Did day 1 of 20 pullups.2,1,1,2,+1 negative,rested 1:30 between sets. Felt really easy, but I think it’s gonna get much harder if I stick with the 6 week program. The goal is 20 unbroken strict pullups. I miss you guys.

  12. Laurel says

    Monday, January 18, 2010 at 10:52 pm

    CFV Starting Strength Class, Day 1:

    Backsquat: (45×5, 45×5, 85×5, 110×5)125x5x3

    Press: (45×5, 55×5)70x5x3

    3 rounds Max Chin-ups: 13(pr),10,10

    Post-WOD Fette Sau with Nicole and Gerrit. GRIN. Now I get to drink MILK THISTLE!! I like bulking cycles. What a great day.

  13. Laurel says

    Monday, January 18, 2010 at 10:55 pm

    P.s. Nice work Fox!

  14. Malcolm says

    Monday, January 18, 2010 at 11:09 pm

    Day 1 Starting Strength at CFV.

    After warming up.

    Squat 205x5x3.

    Press 90x5x3.

    Chinups (strict), 13, 8, 10.

    Milk gut full. Now to bed.

  15. Margie says

    Tuesday, January 19, 2010 at 8:38 am

    MHPClean: work to heavy single, 90%x3x3Worked to 97#87#x3x3

    DL 80%x4x5172#x4x5

    Band curls3x10

  16. Sameer Parekh says

    Tuesday, January 19, 2010 at 8:42 am

    hello everybody. last day in anguilla. sun finally came out yesterday so i got some sailing in. today i did a little run/burpee wod on the beach, but didn’t time it =(

    5 rounds50m sprint/run/jog/crawl5 burpees

    that took way more out of me than i had thought it would. i am seriously out of condition. must do more metcon.

    see y’all when i get home.

  17. Charlotte says

    Tuesday, January 19, 2010 at 12:44 pm

    No workout yesterday–too much else going on. Makes 2 days in a row. Been a while since I took that much time off. Yuck. Miss my gym!

  18. paul says

    Tuesday, January 19, 2010 at 2:50 pm

    I am officially a big fan of small jumps in weight on warm up sets. did work sets of 245×3 today and it felt great after a lot of small jump warmups (no more than 30lbs) up from 135.

  19. Samir Chopra says

    Tuesday, January 19, 2010 at 6:18 pm

    Did a 5K row here in Sydney at 21:56. Couldn’t go hard as I would have liked. This weird dude next to me was distracting me with his horrible form – I started to imagine David or Nick yelling at him and kept losing focus.

  20. Jess says

    Tuesday, January 19, 2010 at 10:18 pm

    Ran a loop around Prospect Park today with Chris and the dog. This is my first time running in months and it was Tucker’s first run ever! I think he did better than we did. It was actually nice to not time the run, and just run for leisure!

  21. Tam says

    Tuesday, January 19, 2010 at 11:46 pm

    I did the handstand workout from yesterday today.

    warm-up: single unders and assorted tricks

    du’s: my max continues to be 18. boo.

    handstand push-ups 5×5:

    I used two books between my hands for the first set. They added up to about 5″ or an inch less than the last time we did this. I could do two reps and then had to do the “controlled descent” for the last three. For my second set, I added another book that made the stack about a 1/2″ higher. I think I pressed out on one of those and completed the set with controlled descent. The rest of the sets I returned to the 6″ step stool that I used last time. I pressed out on two for sets 3&4 and 4 for the finale.

    The most exciting part, though, is that when I kicked up into my handstand, I was a bit too far from the wall at first, and I held it for a solid couple of seconds. Then I got so excited that I fell. I was able to repeat it a couple of times, though. Very exciting! I like handstands.

  22. gabrus says

    Wednesday, January 20, 2010 at 12:26 am

    did push jerks at CFv, haven’t done em in a while5x1185195205 (PR)215 (PR)225 (PR)

    I think I could have gone heavier. But we ran out of time. I have been feeling great lately. Might be the diet, might be the creatine. Lord knows.

    tabata pullups5 in every round (by far the most I have ever done)tabata power snatch 65 lbs (5 in every round as well)

  23. .DMG says

    Wednesday, January 20, 2010 at 6:25 am

    quick little burner yesterday with nicole.

    21×3, 15×3, 9x3KB swings(1.5pd), burpees, deadlift 50% 1RM (205lbs, should have been 217.5)

    9:14.

    fingers crossed for the CofO today.

  24. Matt. R says

    Wednesday, January 20, 2010 at 7:52 am

    Yesterday, I hit the gym for a fun-filled 2M run, 2k row, 70 weighted sit ups.

    Good luck today!

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