As many rounds as possible in 20 minutes of:
Run 400 meters
20 Wall Ball Shots, 20/14
Post time and Rx to comments.
Assistance Work
Foam Roll!
Carlos G Front Squats
Good luck to Steph P and Mike W Running the NY Half Marathon today!
Established 2007
As many rounds as possible in 20 minutes of:
Run 400 meters
20 Wall Ball Shots, 20/14
Post time and Rx to comments.
Assistance Work
Foam Roll!
Carlos G Front Squats
Good luck to Steph P and Mike W Running the NY Half Marathon today!
Huge 9AM class! 14-15 ppl.
Warm ups:DROMS, Line Drills,
Work 5 full rounds, the run + 10 wal balls.
It was a long workout but in hindsight I dont think I pushed myself enough. I shouldve been able to finish 6 rounds+.
Wall balls felt really strong today. A couple of “Shane foul” throws, but felt pretty consistent–and WAAAAAY better than when I did a Wall Ball WOD about a month ago.
So Im going home in about 2 weeks–for a week–has anyone been to–or know anyone from Crossfit Downey or Crossfit Long Beach?
5 rounds + 300 meter run
Ouch! It was fun to have a Margie class. And Dave McGrath’s encouragement is just my speed–really calm, 5 second count down during the breaks. SUPER reasonable. He’s like a benign irish robot. Thanks, McGrath.
Wish I could have finished the run, but I think I really did push myself, so there’s not too much regret on that count.
Man, that was a rawkin’ 9 AM class with Margie. So good that we had the cops called out on us. “Has there been any trouble here?” asked the Men in Blue. “Why, no, officer” said the intrepid Crossfitters. “Why?” “Well, we just had a call about disorderly conduct”. Thats what an outdoor WOD can do.
Shawn and I reckoned we to called out by some trust-fund hipsters who’ve taken up loft space in our street, and didn’t like being woken up.
Subbed 20 lb DB thrusters for wallballs.
6 rounds plus a half-assed sprint to 4th avenue.
20 lb. 8ft. WB
5 rounds + 335 meters… made it to 3rd Ave when the whistle blew. 1st two rounds of wallball were unbroken. Big fun today.
PS: Margie is afraid to stand on my shoulders. Go figure.
Fun class. Not much of a runner, but wall ball has been very, very good to me.
5 rounds + 50 meters
Good coaching, thanks Marge.
BIG class at 9am and a good one. thanks margie.
WUDROMS and Line Drills. good stuff.
WODsubbed run for row.6 rnds + 240m20lb WB, felt solid. tried hitting 12′ target.
Cool Downplaytime with lucy and finn
tam. great job pushing through the wb.
This WOD was awfully challenging for me. I was not feeling in top form – had bile rising in my throat by the time I got to 4th ave. in my FIRST run.
14lb ball/10ft target, 4 rounds + run to BKB.
Thanks Ryan for the tip to keep my elbows under the ball – made an enormous difference. Likewise Margie for letting me know my improvised target was a bit too high.
Still, I’m a pretty lousy endurance athlete. I really need to work on this and more particularly on running.
Great class Margie!
There was some discrepancies in my scorekeeping, but we eventually settled on 5 rounds plus a run to Fourth Ave and back (what’s that, 270 meters?). 20 lbs ball, 12′ target.
Good times.
6 rounds + run + 5 wall balls. great class outside today.
hey y’all. i hate wall balls and running.
5 rounds + a couple steps
20 pounds, 10′ target, as i wasshamed my malcolm and sarah to the 20 lb ball. i would have gone with 14 otherwise, thanks for pushing me! ugh.
I am bummed and embarrassed about missing class today. Way too sleepy. Instead, went for a run–some of it barefoot!–in the park. The barefoot running felt great, but I got self-conscious after a while and decided to put my shoes back on. Apparently I need a barefoot running partner for moral support.
Congrats Steph and Mike!! Beautiful day for a race.
Things seemed so sweet and simple when I met Tamson and Samir this morning at 8:50am. Then suddenly Peter was there trying to hoist me up on his shoulders (and coercing Joe instead), and cops were being called – good lord!!
All in all, a lively day at DeGraw. Great partnering everyone!
Meant to mention that I loved spending time with the McGrath kids this morning! Oh my, it’s enough to give a lady baby fever.
Nice warm up session like all that line drill stuff.
Just got 2 Wall balls short of 5 rounds and god was mighty slow at the awl running!!
Thanks good class there coach Margie
I packed my jump rope this trip, so tried yesterday’s metcon this afternoon. I worked on double unders for 10 minutes (to no avail, of course) then did 82 singles/21 jumps (to a wall maybe 24″?)/60 singles/15 jumps/36 singles/9 jumps. no idea how long it took. then practiced handstands, did some push-ups and wandered around the edge of the hotel compound, looking for heavy things to pick-up. i found some big old pipes and brick fragments, but i’ll have to wait til early tomorrow morning when the guards won’t be paying as much attention to try to drag those out.
hey everyone… just got an email about the sectionals… is anyone coordinating driving etc? Who do we have competing? I see we have a whole list of people who are on the volunteer list, but are all the SBK people confirmed as actually showing up? I haven’t heard much discussion, but I have been a bit out of the loop .. I may have to back out because I don’t know if I can make the friday meeting, what with this being my first week at work and all…
thoughts?
Warmup: droms, air squats and line drills
WOD: 5 rounds plus 250m run (14lb ball, 10ft target)
Awesome doing this outside but whew was that tough! Wall balls are not my strength. I struggled with consistency and know that a few didn’t quite make the 10′ target (some didn’t even hit the wall). Oddly though, my last round was my best. The first run was great but my legs didn’t really want to run after the first round of wallballs.
Sameer, I just confirmed volunteering for all 3 days. I have a car and figured I would offer to drive/carpool with others heading out. But, because we will be in the midst of packing/moving I’m not looking to hang out any longer than needed. I’m also not looking forward to the Friday night rush hour traffic, so I’m planning on leaving Brooklyn by 5pm. If we’re early, we could get a bite to eat? (I hear there’s an awesome bbq joint down the block from guerilla).
5 1/2 rounds exactly with 14# ball. oddly WBs were easy and running hard when the opposite used to be true for me. Gonna do 20# WB next time as Margie hinted I was sandbagging. Also gonna try to run more. used to run 8 or 12 miles a week and now run 0.
made up jerk @ 125x3x5. these felt good. tried the jump reset but couldn’t get timing of jump. gonna review video.
NYC 1/2 Marathon
2:11:03
it was a gorgeous day and i saw a lot of friendly faces along the course which was amazing!! colette – i’m sad i missed you! 🙁
PRed by 4 minutes from my old 1/2 time – was hoping to finish a bit faster but i ran with a friend of mine and we stayed together until about mile 11. i felt good the whole race, and since i only had 2 training runs i can thank crossfit for getting me through the race. and, i realize i really like running for that long – who knew!?!
jess – i would LOOOOVE a ride out to jerz with you if you have room. and i’m game for peacing out asap too! let me know if i can squeeze in! thanks!
Fun huge morning class yesterday–thanks, Coach Margie! (How did I completely miss the cops??)
5 rounds + 250m run, 14# ball, 10′ target. Wall balls are my least favorite. Run was tough b/c I’m hacking up a lung these days–all 3 of us are sick in our house. Also, need to run more.
Then, a baby summit! Great to meet Declan and see Finn & Lucy.
With the 10# ball and the 10ft target, completed 6 rounds and half the run.
The ball weight was too light. I wanted to work with 14lbs but the two available were already claimed. I’m slow 🙁 The WB felt a little too easy, so I tried to keep them consistent and smooth to get the technique out of the brain and into the muscles.
Thanks Margie for coaching this.
Congrats Sameer on your new thing. 😉
Hey Justin, it was good speaking with you for longer today.
later,
NYC Half was a good one! 1:32:39. Missed qualifying for NYC Marathon – needed 1:30:00. CrossFit’s the deal! Need MORE leg strength. Hope to be walking regular by Thursday (still walking like Frankenstein) for leg work. Just registered for the Brooklyn Half. Registration closes tonite if any one is interested.