5 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots, 20/14
Post time and Rx to comments.
Cool Down
Foam Roll, Lower Extremity
Steph P busts out some Bar Dips
Want to focus on strength?
We've got one more slot left for Coach Jeremy's Strength Cycle
Want to get more mobile?
We've got slots left for Coach Christian's Mobility and Recovery Intensive
_________________
She's got back! Iron Maven
Only had about half an hour to do this WOD between clients:
Warm-Up250m RowHalf-assed DROMS and some light wall ball shots.
WOD26:23 as rx’d
ughhh. I broke all my WB shots into 5’s and some 3’s and 2’s. Was able to rally a 10 set on my last round. Wall ball is a very hard movement for me, that 10′ target seems so damn far away. Really had to set up my shots and power them up.
This was tough, you just sort of have to settle into it and keep chipping away without resting too much. A real gasser
26:23 for David…
Its gonna be a long night for me tomorrow
So it’s like doing Karen, but with some box jumps added in for fun?
Or like “Kelly” without the running.
Im sure some people will crush my times.
anyone else getting odd error messages with the site? I’ve been told that the DNS entry isn’t valid, and that a password is required on port 80.
I was getting weird messages and now go to http://www.crossfitbrooklyn.typepad.com which works (thanks Snip!)
You’re welcome:) Yeah, I’ve been using typepad because the other address hasn’t been working.
Wow, what did we do to deserve this WOD? I’m sorry, whatever it was. I wanted to see if anyone wanted to team up tonight and videotape each other’s double unders (I brought my camera), but after this workout I may be too wiped. Or some other time. I was inspired by that CFJ article Shawn posted.
@Snip: I’m all for it and will have a camera to record you as well!
RE: issues with CFSBK Blog. In anticipation of the store going up we switched Registrars and there have been some changes to the A Record, C Record, and address forwarding. Everything SHOULD be fine now. I just checked it on a bunch of computers here (Mac & PC) and I connected without a problem. Please let me know if anything doesn’t work.
Speaking of tough WODS, I spent like 40 minutes shoveling my car out last night. I had gotten halfway through when the stupid snowplow truck pushed another pile in front of my car. For some reason though, I really enjoy shoveling snow. I shovel out my apartment, my neighbors, my car, neighbors cars.Anybody else enjoy shoveling? Maybe it’s just the Cali in me.Tonight should be especially fun since its all ice now.
shawn youre alone with your love of shoveling snow. i was at my parents so i shoveled and while it was easier since ive been going to the gym i wouldn’t say i enjoyed it.
@ Dan …oh perfect. It will be a great side-by-side comparison. “How to Double Under” (you) versus “Oh My God, What is She Doing?” (me)
@ Paulie T …I should have known you were behind this, Pancho.
20:07 Rx’d. Pure torture!
14 pounds, 20″24:29
grrrr
btw: love the videos!
16:58 with 10 pounds, 20″Was real proud of my tendon on this one! No pain whatsoever and only did 1 or 2 step-downs – all real jumps.
Love the videos too!
20lbs ball, 20″ box.
24:20
did yesterdays wod today
WU2100m row incr speed by 10sec every 300mdroms
WODDips on the rings5x5 felt good.
DU/K2E9 somethingweird, my du’s were unbroken at the end and for shit at the beginning. nice little burner though.
6 lbs, ~20″17:14
I probably needed a heavier ball but we ran out.
Correction – I used an 8lb ball, not 10.
At the Y, which sucks:
I tried to do yesterday’s wod, but it was basically impossible to do it for time. So I did about 15 minutes of du’s. Max reps=23
Then I alternated bar dips with k2e.
bar dips: 5,4,5,3,5
5×5 k2e
14:23 for8lbs and 20″I only threw the ball up 8 feet, though. does that make me less cool?
I think I’ve at least lost my old basketball cred.
Also, Christian’s mobility workshop looks really, really cool.
i love Frankie videos!!!!
this one kicked my ass getting back into the x-fit swing with 23:24 10# and 20″ jumps.