3 Rounds For Time of:
Row 500m
25 Thrusters 75/55
Post time and RX to comments.
Mmmm…Shaun M.'s Paleo Sliders
2011 CrossFit Games Sectionals at CFSBK this Saturday!
The 2011 CF Games Open Sectionals begin this week and we'll be hosting the first two workouts at CFSBK! Full details are here.
If you're planning on competing registration closes midnight on the Thursday before each event. And competitors must register both via the Event Brite link AND the register on the CF Games site
We are still in need of volunteers! If you've got a Level 1 Cert and are not competing we'd love to have you as a volunteer judge. You can register here and contact David(AT)Crossfitsouthbrooklyn.com if you have any questions.
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Caffeine Clean: Four Months without Coffee Whole 9
A Daily Regimen Born in Prison NY Times
Will there be group classes on 3/19 and 3/26?
The only classes that will be dropped on the 19th and 26th will be the 12pm Group classes. 8/9/10 and 11 are still on
damn those sliders look good…
14:55 this morning, with 30# on the thrusters. Thanks David for pushing me to add a little more weight (I was going to go with 25). It was, as Goldilocks would say, just right!
I’m glad I got that WOD out of the way in the morning. I was seriously considering just pulling the covers over my head when I woke up and it was still dark. Eff daylight saving time!
11:43, RX’d. hard but totally doable.
Great time with Alec and David today. Finished the front squat cycle.
FSQ 1-1-1-1-1(45×5,75×3,85×2,95×1) 105×1, 110xF (psyched myself out), 110xF (depth), 107×1(PR), 110xF (depth), 110xF (depth)
I’ll take the 2 pound PR although I was hoping for more. I lost my fear of the weight just couldn’t figure out where “bottom” was.
3RNFT2 TGU ea. arm=17.5# DB, 20#DB, 25#DB12 push ups=sets of 412 WB shots=all 10#
WOD: 14:00 (65#)
Lower back super sore from Sunday heavy DL and from work. I really want to RX more stuff but today was not the day. Stretching and lacrosse ball after was really helpful.
WOD: 13:55 with one arm DB thrusters (20#)
Great Ragnar meeting after the workout, Sarah Haskins has done such a wonderful job putting this together. Sarah, you rule!
15:29 at 65#
Another humbling day. So glad I scaled down, I fantasized of doing this RX while riding my bike in since Im usually strong at thrusters.
During the warmup of the 65# thruster I knew I had to stay there.
I thought I worked pretty consistently with minimal rest but still was the slowest of the 6PM class.
Oh well it will get there. I think last year after my layoff I was a lot harder on myself. This time around I’m just going to be patient.
12:30 rx. Quads were not an issue, card was the limiting factor. Took the row at an easy 1:55 for the first two rounds and dropped it to a 2:00 on the last round. Treated the row more as a rest. Nice WOD – chasing Ryan helped I’m sure (with a 10:49, I think, he of course rocked it).
i continue to astound onlookers with my shocking lack of flexibility.
12:19 RX a sort of tortuous WOD that in hindsight I could have attacked much differently. I kept my row under control (good) but I think I overextended myself on the thrusters AND put the bar down too often (bad.) I think I could have done mini-sets of 5 reps and kept the bar in the standing rack position to rest and it would have gone smoother.
Fun meet with the Ragnarites afterward…its gonna be a very funny van ride.
12:57 at 65#.
Without meaning to brag, I think my scale to 65# was a smart one. I think the Rd’D weight would have been a drag real quick – like in the second round.
13:20, 450m row, 32# thrusters- and I was sore before I even made it home. Was going to try to make it in for FQ 1 rep max make-up tonight… but I may shoot for the Push Press instead as my Quads are destroyed….
did this tues am.
13:21 RX
thrusters were in sets of anywhere from 2 to 10 but mostly around 5s. the weight wasn’t too bad, i just felt gassed. the rowing felt hard. the only thing that would have made 6am class better would have been the opportunity to get back into bed!
ragnar meeting last night was great. sarah has done a great job organizing! just under 2 months to go!