As many rounds as possible in 7 minutes of:
7 Thrusters (135/95)
7 Knees-to-Elbows
Post loads and rounds to comments.
Accessory Work
20 Minutes of Handstand Practice
*Advanced athletes will work toward freestanding handstand and/or freestanding HSPUs
Post progressions to comments.
Knee to elbow demos and explanation (about 2 Minutes in)
David O. takin' to the streets
No Morning Classes
Due to the inclement weather, we're going to cancel our 6am and 7am classes today. 12pm and the evening classes are on as normally scheduled. Stay warm and dry, everyone!
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Strength Cycle Reminder
Coach Jeremy's first Strength Cycles of the 2011 start next week! Sign-up to CRUSH your old numbers in the New Year!
Register here!!
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CrossFit Competition in the Cold!
CrossFit Long Island City is hosting a rather unique competition coming up in the New Year. Here's the description:
Welcome to the first ever Frostbite Competition! As CrossFit athletes we have to be prepared for the unknown and unknowable. A key part of this preparation is being able to perform under a variety of conditions, one of the most important being climate (think 2012.)
The events, while staying true to the CrossFit methodology, will offer a unique approach to physical activity and cold weather conditions. It will be a true testament of fitness and mental willpower. We are asking you to take yourself out of your comfort zone, even more so than you already do, and come participate in the first ever Frostbite competition! There will be prizes and afterparty!
If you're interested register here! ($25 Registration fee includes a t-shirt)
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More Feats of Strength! Youtube.com
Jenna J says
Ah thank goodness you are open today! After two days on the indoor trainer and a small animal crawling into my wall to die, I don’t think I can be in my apartment any more. Can’t wait to come in!!
Cynthia says
Today’s mainsite picture is the best one EVER!!!
Herschel is adorable. And very serious.
Cynthia in San Diego
Melon says
“inclement.”
that’s right, stuck in Atlanta listening to American Airlines’ hold music = nothing better to do than correct spelling on the cfsbk website.
now to try doing knees to elbows on the pull-up bar in Jon’s little brother’s bedroom door. Yay!
frosty fox says
snowed in in durty jurz…still.
I love our photo today. That street fair was a blast and the look on folks’ faces, esp the cops, as David squat cleaned and HSPU’d right on th street was priceless. Also, it was warm then.
I really am looking forward to a paleo/booze free start to the year. Have you ever had a kringle? An aunt sent one up from New Orleans. I think it’s made from, like, pecans and crack. See y’all tomorrow!
Joe says
Attention, Crossfitting fans of musical theater. (There must be such a thing, right?)
Snowmaggedon 2010 has forced the cancellation of a family visit to NYC, which means Sarah and I have extra theater tickets available.
Promises, Promises. 4 mezzanine tickets available for Tuesday (tomorrow)
Fela! 2 or 4 orchestra tickets available for Wednesday (12/29).
Email me for details (joseph(dot)c(dot)williams at gmail) or grab me after tonight’s 5 pm class.
Allan E says
Wonder what’s involved in the Frostbite-a-thon? And talking of: anyone thinking of doing the Coney Island Polar Bear thing this Jan 1?
David Osorio says
Alternate caption to today’s photo:
“David and Fox stage a reenactment of David’s bike accident for the police.”
Also- Herschel couldn’t be more excited about being featured on mainsite. shes been calling all her friends and family
Michele says
Joe, emailed you.
I would like to know the scientific or common name for the phenomenon whereby doing the same workout as you always do, but with one major difference (for example, at another gym) causes ridiculous unwarranted soreness. On the level of pure superstition, it feels like “don’t work out anywhere else ever again.”
Fortunately I am not superstitious, but I am sore as shit.
Joe says
Completed 2 rounds at 105 pounds. Did something unpleasant to my wrist on the third round of cleans. Took a couple minutes to attack it with ice and a lacrosse ball, then did another full round + 1 thruster in the final minute.
Afterwards, back squat:95×5 135×5 185x3x5
Joe says
Er, on a clean in the third round of thrusters, rather. It hasn’t been a very smart day.
Bethany says
WOD: 5 rounds + 7 thrusters & 5 k2e. Thrusters done with 20lb DBs, per Margie’s suggestion will definitely go heavier next time. 🙂
So nice to be back in the gym after a lazy holiday weekend & snow day!
Bethany says
PS Walking around Brooklyn is so post-apocalyptic with everyone slogging down the middle of the streets instead of the unusable sidewalks! I keep thinking each approaching person is going to be a zombie out for my brains.
katie says
Worked out tonight at CF Epic in Iowa City.Power Cleans, work up to a heavy 5, 3 and 1.5 = 123, 3 = 133, 1 = 143Metcon: 3 cleans + 6 T2B on the minute for 10 minutes. I did it at 113# subbing k2e.good fun and great folks, but hard to actually do the strength part heavy because they were trying to get us in and out in 45 minutes.
Rob Is says
Back squat… After a -ton of warming up and DROM I attacked my work sets of 243 like a kitten and bailed on rep 3 (or was it 4) of the 2nd set.
Did two more sets at 235…
Ditched the deads and presses and did 3 sets of 7 chins which was good because I then did 1 hour shoveling to dig car out. Holy crap.
Going snowboarding tomorrow… See y’all next year!