AMRAP in 20 Minutes:
Run 400 meters
10 Handstand Push Ups*/**
*2 AbMat max for partials
**Push Press 135/95 otherwise
Post rounds and Rx to comments.
Coaches Chris & Jess Fox at this past weekend's CrossFit Endurance Cert
A Great from the Crate: Beat the Heat
This is a repost of an article from last year. The next two days the temperature will be in the 90s so we thought it was worth reposting in full. We want you to continue to train over the next few days and the coming summer months and we want you to train healthy and smart. Here's how:
Beat the Heat!
You've no doubt noticed that it's getting hotter in the gym as we creep deeper into our first summer at Degraw Street. This change of environmental conditions comes with some new responsibilities that we all need to be aware of. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a few simple things to make sure you're safe while working out:
1. Hydrate! Drink cold water before, during and after you exercise. We have water pitchers in the fridge for everyone to help themselves to. We encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don't own one. Try to drink water at regular intervals, you want to be taking in more water than you're losing so don't wait until you're thirsty to start chugging.
2. Listen to your body If you're feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it's time to stop, cool-down and hydrate. Sometimes during hard workouts we try to "push through the pain" but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you're here in the first place. (to get fit!)
We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head,neck,chest, armpits..) put in your drinks or throw at Shane. Additionally, I've ordered two industrial fans which should come in later this week.
If you've got any questions don't hesitate to ask one of the coaches or post to comments.
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Preparing for Masters: Jacinto Bonilla CrossFit
How to Wake Up and Feel Alert Mark's Daily Apple
Did this WoD Tuesday with Vincent and Chris Y. 4 rounds + 400 meters. Did 2 rounds as rx’d, and then did 2 rounds w/ 1 abmat. Definitely should’ve joined Vincent in starting w/ 1 abmat to begin with. Killed myself through 2, and feel like I missed some of the purpose of the AMRAP.
4 rounds + 270 meter run with 1 abmat. 6 am class today was awesome everyone killed it as usual. It’s gonna be a hot one today, stay safe all this one is a sweat box.
WANTED: Folks who like to lift heavy things.
WHEN: Evening of Friday, June 10th, and/or 8:00 a.m. on Saturday, June 11th.
WHERE: St Marks Ave between 5th and 6th; Park Place between Vanderbilt and Carlton/Flatbush.
DETAILS: Charlotte and I are moving next Saturday, June 11th, to our new abode in Prospect Heights. We have a massive, old dentist’s cabinet that weights something like 400 lbs. I shit you not. It’s really, really fun to move around — that’s why we don’t want the movers to do it. If you can help us get this down one flight of stairs (plus the stoop steps) on a dolly, and then up three flights of stairs at the other end, we would be eternally grateful. And we’ll ply you with breakfast, coffee, and other treats. Liquor, if you want.
Moving this bear is a great workout — ideal warmup before your 10:00 class! If you’re interested, please email me at nick[at]crossfitsouthbrooklyn.com.
Thanks,
Nick
6am with jess!! good times, for sure. subbed 500m row for the 400m runs, push press @95. tried to keep up with craig which was good in that it kept me pushing and probably improved my performance. but it was also bad in that it destroyed me. why is that guy so strong? anyway, 5 rounds plus 234 meters.
7 rounds as Rx’ed. All HSPU unbroken.
Back squat 320x5x3 (this was my old 1rm during a total at the Lyceum)Then 4 RFT of400m ‘run’10 push press @ 135#16:30
Squat315x5x3!
This weight had dogged me last Wednesday so I was pretty happy to have it. I wore a belt though for the first time, and feel a little bit like I stuck the spiral spear…
Awesome almost private 5pm class with Juliana today; started off with Shane and taken over by Mr. Fox!Subbed 500m row and 115# push press (which felt heavy)5 rounds plus row and 3 pp’s – couldn’t quite catch Jules!
Had to miss class tonight because of a softball game. It was brutally hot outside. It’s supposed to be even worse tomorrow so please make sure that you’re following the tips in the article and staying hydrated!!!
p.s. We won. And I hit in the tying run to get our rally going. Oh yeah, we also had a triple play. Somehow I doubt if it’s making Sportscenter though. If only we were as good as all that seems on paper… 😉
Did this workout heavily scaled (2 abmats) so I could get volume of HSPU in while also maintaining intensity. Finished 9 rounds + 100m of running. Unbroken HSPU until round 8, where there was a need to break it up 5,3,1,1 and 8,1,1 for rounds 8 and 9, respectively.
This workout was brutal, especially with the sun beating down on us the whole time. That just made the encouragement we fed one another on the run’s so sustaining. Everytime we’d pass one another there would be words of encouragement, and when there wasn’t enough breath to speak we pound out high-5’s.
Rewarded myself with a liter of coconut water for the long walk home while carrying the pullup bar Dan H3 left in the bin.Was a good day.