As Many Rounds as Possible in 15 Minutes of:
5 Ring Dips
10 Pull Ups
25 Sit-ups
Post Rx and rounds to comments.
Skill Work
Candlestick to Roll
Elevated Bridges
Post experience to comments
Kelly Starrett does an MWOD at CrossFit South Brooklyn
Rowing Seminar Today
Today at noon Coach Nick will be hosting a Rowing Technique Review and conditioning workout. Get Stoked!
____________
Eat.Move.Improve
CrossFit Gymnastics
This was a pretty tough WOD, largely because the ring dips gave way pretty quickly and because the situps proved to be very exhausting. I did 5 strict chins, and switched to bar dips at the start of the 4th round – the dip fails were taking up too much time and just wearing me ou.
5 rounds total + 3 bar dips + 3 strict chins (this last bit because Nick and I were contending for the bar).
Had to change this one up.
15:00 AMRAP15 kettlebell swings (35#)15 24″ box jumps25 sit ups
4 rounds + swings + jumps + 15 sit ups.
Candlesticks were fun, not as hard as I thought they’d be. Which probably means I was doing them wrong.
Scaled the dips down to bar dips.
5 rounds total plus 5 dips, 10 pullups, 14 situps
Second day in a row I came just short of finishing a round. The extra kipping and double under work from January is paying off in these WODs though. Now only if I could not be posting from the office on a Sunday.
Let me just say that Atrophy sucks.Had to scale dips into push ups.Sit ups were ok, but gassed me in the later rounds.Tore hands on pull ups.
5 rounds + PU + 5 Pull up.
I need to get into class more!
a LOT of things are getting better -the bodyweight WODs like the one today make that so easy to see. six rounds even, with scaled pushups and ring rows for the pullups.
Nick’s rowing workout was *cool.* I am a complete and total beginner on the ERG, so having such personal coaching and feedback is tremendous. Felt like I went from totally clueless to having a half a clue today, and I’ll take that, you know?
Also NIck yells really loud when you are rowing and that is fun by itself.
We did three pieces at 9 minutes each. Best part was the final 60 seconds of round 3 – to go as hard as you can, you have to dig pretty deep after all that work. I liked it.
Am up to my eyeballs in duck fat. Holy crap. The Julia Child cookbook is out. I’m not fucking around. (at least I hope I’m not… )
The duck and bunny butchering was pretty rad and only a hair grodie. I’m still plucking hairs and feathers from these wings.
Had a fun 9am with Laurel — today was the first day that the tumbling matts came out and I wasn’t barraged with a case of the dizzies.
WOD: 7 rounds + 11 situps with scale-o-rama – elevated push-ups on 4 (these are getting lower and better) and ring rows in lieu of pullups– my hand callouses are feeling hurty, so I didn’t want to mess with banded pullups.
Now back to the monstrous amounts of duck cooking happening in my kitchen.
Scaled pushups for bardips, blue band pullups, situps for situps.
5 rounds +5 pushups + 2 pullups
did white-banded bardips after for fun 10, 3. Lost 1/2 my margarita weight and am back down to 183.5.
scaled this back–started with dips and then switched to paralette push-ups starting with the 3rd round. did 5 pull-ups instead of 10 (always in just two sets!))5 rounds + push-ups + pull-upsthe sit-ups were surprisingly hard.
Fun body weight WOD.
Scaled to sets of 3 bar dips, because that’s all I can do. Even then, last 3 were just lowered from the top, no up component.
Scaled pull ups to 6 in deference to bad left arm. Felt about right.
5 rounds + 3 dips + 6 Pull ups.
Elevated bridges feel real good.
6rnds + 5ring dips, 10 pull ups, 5 sit ups.
This was all about the dips for me. 6th & 7th rounds were 1’s and 2’s and I failed several times before that last rep. Pull ups and sit-ups were still going strong.
DUs which I used to hit in the teens and 20’s have really gotten bad lately. Tied 2 knots in my rope and did much better today. It would be great if I just cut my new rope too long.
Really excited to have completed all regular CFSBK programming for the week! Once again, thanks for the new wednesday a.m. classes!