50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p
B Scale: 40-30-20-10 reps for time
C Scale: 30-20-10 reps for time or NFT
There is a 30 minute cap on this workout
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Post time and Rx to comments.
Dan R makes 375lbs look light!
Congratulations to Rahsaan on achieving his green belt in Jeet Kune Do! Check out his blog article about it.
New Equipment!
We ordered 320lbs of competition bumpers, 2 Rogue “Games” boxes which can be 20″, 24″ or 30″ depending on which direction you flip them, 2 more steel 12″ boxes and 22 more stall mats to cover the rest of the concrete floor. Hip hop hurray!
Scary Movie Night 2: Silent Night, Deadly Night
The people that brought you Scary Movie Night I and Halloween III: Season of the Witch are back with two more tales of murder and mayhem. Join us this Saturday, July 16th starting at 8pm for a free double feature for two of the finest Fright Flicks ever featured on the silver screen. First, find out that meat IS murder with Tobe Hooper’s masterpiece the original Texas Chainsaw Massacre. Then stay for a truly chilling tale in which things and people are not what they seem in John Carpenter’s “The Thing”. This is one of the rare remakes that far surpasses the original. The first film will start at 8pm and the second at 10pm. It’s BYOB and BYOPaleoTreats!
JacintoStorm!
The Storm is coming!! This Sunday marks the end of Crush week and we’re going to end it with a doozy. Join us in honoring the living legend and CFSBK’s honorary Grandfather Jacinto Bonilla. The Warrior will be turning 72 years fit this year and is gearing up for a trip to Carson where he’ll be competing in the CrossFit Games masters division. Join history and make it down for this epic WOD! We will be running a normal Group Class Schedule.
Thanks to everyone who participated in yesterday’s Rest Day Question. Very interesting answers! Don’t be shy if you didn’t get a chance to post yesterday, the comments section is reborn everyday!
___________________
CFSBK from the Vault:
Starting CrossFit South Brooklyn CrossFit Journal Preview
Healthbeat Brooklyn comes to CFSBK
50-40-30 as rx. I really rested too much. When I had 1 min left I went into overdrive. I need to find that gear all the time. What an awesome way to start my day. CFSBK is my cup of coffee… Put that on a tee shirt.
Neglected to post yesterday, thanks for the prompt Blog Higher Power:
Like many, running down a list of gyms and scams disguised as gyms would just take way way too long. Was a soccer player growing up, always good enough to make it on the elite teams, but always bad enough to ride the bench for them. I was a gym rat since high school, always trying to squeeze more out of my body to beat kids who were more athletic than me.
The light really came on during the academy for my job. Lots of great toys, bumper plates, kettlebells, etc at the academy. There were some instructors with Level 1 certs, but they weren't coaches, mostly jerky guys too used to the instructor-recruit mentality. A bunch of guys and I would mostly do rounds of track sprints, KB work, pullups, and box jumps, and found that we were wayyy more prepared than the rest of my academy class. Blew out my back towards the end, and promised myself I'd join a real honest to goodness box when I got better.
I did, thank heavens.
I love that video of the origins of CFSBK. Didn't get a chance to comment yesterday…I played soccer & lacrosse in high school but not very well, I think my first "training" experience was freshman year of college when I rowed crew. Lots of ergs, and lots of weight training–leg press, lat pull down, back extensions, but also massive circuits when we would take over the whole boathouse with different movements including box jumps, pushups, etc. I quit after one year and started rock climbing and running. Then for the next 10+ years would run and lift weights wtih some yoga & spinning thrown in. Weight lifting was definitely in the Body for Life etc. mold–back/bio, chest/tri days. I used regular gyms, Y's, etc.–when we lived in Washington Heights I worked out at a gym much like the one in the Bronx where the Foxes went, where I was definitely the only female who sweat. In grad school I worked out at Yale's uber-fancy gym and tried swimming, but still hated it. I also started doing one-legged squats there and grew a rear end. And I discovered Stumptuous and did squats, lunges, and burpees…then about halfway thru grad school I somehow found CrossFit and began compulsively watching videos of Annie & Eva doing things I never imagined being able to do. (I'd send them to Nick and he would joke they were my porn.) I started trying to do some of the WODs on my own at our ridiculous globo gym (Slope Fitness–by then we were in Brooklyn) until I finally found CFSBK (or rather, Nick did), and the rest was history.
Two craziest places I've worked out are the corporate gym at the Citibank tower in LIC, where they issue you shorts and t-shirts, and a fancy-schmancy hotel gym in China where I was again the only sweaty female.
Question for all your cyclists out there. I'd like to get around on my bike a little more and maybe drive a little less, etc. I don't plan on any extravagant needs but I'd like to get on a good, sturdy bike. I don't know if that's a mountain bike or hybrid, but I'd love any suggestions as to a decent bike that I can ride that isn't the highest end, and doesn't come with a basket and a banana seat. thanks!
@Coaches (yet again!).
Lots of folks really loved Fox's "How to get your first pull-up and then get more" program.
Is there any way we could get something similar for pistols? I really, really would love to get a pistol one of these days. (no, not that kind, Sameer!)
Thanks,
Samir
Oh the good ‘ole days….
I was a competitive gymnast growing up – from the ages of 13 to about roughly 17 where I competed on the national level – even though we never lifted weights, we conditioned NON STOP. Millions upon millions of chin ups (all strict, kipping was considered cheating and we would get yelled at if we moved), hollow rocks, v-ups, sprints, wall walk ups/wall walk downs, handstand pushups, toes to bar (straight legged, would get yelled at if we bent them) – we would do about 30 minutes of this stuff non stop before and after every 3 hour workout. In retrospect, not too sure how I survived and exactly why I loved every minute of it…I guess when you’re that young you just do it, accept it and don’t over-think things. BUT, I LOVED it.
Then…due to injury, I began playing high school soccer and then on to 4 years of college soccer. It wasn’t until college that I started really lifting weights…we has programs designed for each of us by the trainers and the movements were pretty standard, definitely no olympic lifts. Two-a-days in the college gym with Miss Melissa Loranger, we were addicted to working out in college. You know…everyone has their thing, there are worse addictions out there! ☺
I’ve always had a gym membership and would just do everything learned in college/gymnastics in the gym, basically plateau’ing, was getting REAL tired of alternating arms/legs and doing exactly the same exercises each workout. Post college I would workout at the ESPN gym in CT…then NYSC when I moved to NY about 5 years ago. More of the same…UNTIL I found Crossfit. Thank GOODNESS!! The intensity and training are subtle reminders of gymnastics which is GREAT. I miss that very much. Started at the black box in Manhattan and then CFSBK about a year ago ☺ And will hopefully remain here for years to come! You guys are AMAZING, so thank you!
a fine 7am swim at REDHOOK with Gabrus, Bjorn and Lady Fox.
WU
double
triple
single
WORK
triple x2
double x4
singles x8 (1st lap breath every 2 strokes , 2nd lap every 2 strokes,
3rd lap every 3 strokes, etc till breath every 8 strokes)
GOOD TIMES!!
FRI 7AM if anyone's interested.
ID not required.
Just a LOCK for the lockers.
JR
i bought this bike a while ago.
http://www.bikesdirect.com/products/windsor/thehour.htm
changed a few things but it's still a beater and i can leave it pretty much anywhere.
also ask alec h, he knows his bikes..
This just in: Toning Shoes Stupid, Don't Tone
http://well.blogs.nytimes.com/2011/07/13/can-shoes-really-tone-the-body/
@Samir: the power of the link
Good morning.
Morrison, modified:
40-30-20-10
10# wall ball at 8' target
16'' box
12kg kettlebell
19:03
Qualitatively…Felt reasonably challenging. I just got back from a long weekend of hiking and camping in Utah, so I didn't want to go too hard. Today felt about right.
Response to yesterday's question:
Warning: this isn’t very interesting, but in the spirit of community…Pre-CFSBK I didn't do a lot to stay in shape. Growing up, I swam, rode bikes, and played sports – normal stuff. During college, I was that girl who joined gyms (yes, I tried a few) and never went. If I did go, it was just to run on the treadmill for 20 or 30 minutes. I also would randomly go for a run outside, but only if what I was doing was worse than running (e.g. studying for the CPA exam). Last year, I started getting more active again (playing volleyball, hiking, riding bikes, the occasional run or spin class). A friend turned me onto CF at some point last year. I decided to join when I moved to New York, and here I am.
Was a total mess after comp class and couldn't form words properly until getting properly hydrated and eating half of the food at Oaxaca, where coincidentally ran into Jeremy on a guacamole run. Late night talking at a friend's birthday party where we ended up with multi-hour discussion for new business models for news (exciting stuff), and didn't have an opportunity to post anything with regards to yesterday's workout until now.
July 12, 7 PM
Comp Class WOD in 16:20</>
1 Mile run, 30 Squat Cleans at 155, 30 Handstand Pushups
Partitioned follows: 6 rounds of 5 squat cleans, run 250m, 5 HSPU
Notes
Stoked to have done sets of strict unbroken HSPUs! All but the 4th round were unbroken. These have long been a weakness of mine and I was concerned that not only would I have to single these out, but that I would need an abmat. Have been doing full ROM HSPU negatives (even in the office) for the past few weeks and the work has really paid off! Super stoked. Hope to attempt a max rep on Sunday.
Regretted those small runs as they would amp up my heart rate making the rest of the work much harder.
First set of 5 squat cleans felt easy, considered upping it to 10, but stuck with the plan. Subsequent cleans felt solid with little transition time. Feel really good about squat cleaning in general, but my timing is off slightly as I'm getting slammed with the bar as opposed to wedging myself underneath it. A few times my collar bone didn't feel so good, wasn't in any danger of breaking it, but would have liked it to feel smoother.
Transitioning between the squats and the run was a little wonky, with each successive run being more challenging and taking slightly longer to complete.
Oddly enough, transitioning to the HSPU after the runs felt really good once I would just get inverted. It was as though my heart rate would drop as soon as I'd start, totally counter intuitive.
Am not sure if an alternative approach would have been a better training stimulus for me — this helped with my weakness in running and transitioning between movements, while also keeping the intensity up.
Nice to make it back to CFSBK for comp class and seeing how everyone decided to attack this WOD and go for it. Was most impressed with Jess who handled the most difficult transition — from WOD to coaching a class with ease.
looking forward to coming in later. Read a cool article on sprinting (usain bolt) and the possible limits of how fast humans can run. Pretty interesting read.
http://www.grantland.com/story/_/id/6760031/is-fastest-human-ever-already-alive
50/40/30, 20 wall ball shots and by 8 box jumps I hit the 30min limit. Not the best work out to come back to after a little time off.
In response to yesterday's question:
High school I was obsessed with rowing and spent all my time at our boathouse. I was really lucky, our high school was crap but we managed to have a kick ass boathouse (priorities!). Downside was no AC and we only had a few fans that weren't large enough to cool down the place. Summer, on the Potomac, with 80+ people erging / sweating in one space w/ little air circulation was painful at times, but also awesome.
The real highlight was a massive banner with Nick Peterson's name on it, along with 2 other alumni, who participated in the 2000 Olympics.
In college I stuck to my school's gym. It was brand new, huge and had space for everything, not that I took full advantage of it.
After college I lived in Manhattan for 2 years before moving to Brooklyn and was a member of equinox in the upper east side, then soho. For about 4 months I tried a 24hr gym by my office when I was practically living at my desk. It was below ground, no windows, no space, quite possibly the most depressing place to get in a work out at 1am. I enjoyed the soho equinox, big space and close to where I lived.
Now, what is the "Jacinto Storm" ??
@Samir – Dan's link to beastskills is pretty on the money, just don't be wearing those silly shoes he has on. Thanks, Dan!
Re: Yesterday's Q
That gym in the Bronx was the bomb! After that I did my dues at NYSC and eventually wound up working there while I was completing my Exercise Science degree. NYSC definitely served it's purpose, I got really strong for the first time in my life and did my forst CF WODs there (Treadmill Helen!). There was a pretty small population of people who actually lift there though and learning the O lifts with no bumps and bars that don't spin wasn't ideal. I also went to 5th ave gym here in Park Slope for a bit which was AWESOME! Grimy and full of meatheads and like $30 a month. Sad to see that they've recently had to shut their doors.
Then I found David, Shane, and SBK, and my life was different forever.
On yesterday's question. I think I went into my high school gym twice, and the gym at my college maybe 5 times. The first gym I went into twice in the same week was at work in 2007. Got the standard introduction package with an hour of consultation. Basically they measured my body fat and then showed me how to use the circuit resistance machines and asked me what my goals were (I think it was to get lean and muscular without bulking up, this at a skinny fat 140 but I digress). That lasted less than two months. I was doing the idiotic stuff three times a week and there was no material difference appearing.
Once I figured out that I wanted to lift it wasn't a terrible gym, they gave me a clean pair of shorts, socks and t-shirt every day plus a towel, and there was hardly ever anyone in the squat rack (curling or otherwise as we had at least three different preacher curl stations with better access to the mirrors). And there was a bit of open space where I deadlifted. I am a little terrified as to what would have happened if a strong person ever deadlifted where I was doing it as the floor was just a normal carpeted corporate floor and I am guessing a missed lift above 500 lbs would have sent a weight into the floor below.
Everyone left me alone and for a brief while there was an employee who had lifted off and on for a while in the past to give me encouragement if not useful pointers. Also there were randomly dip belts so I was able to develop my weighted dips and chins a bit.
Sometimes I think it would be convenient to still have a membership because getting some squats in during lunch would be nice.
Stories of a born athlete: I was that kid that didn’t understand that you should move your arms when you run. And once people told me that moving your arms could make you go faster, I pumped my arms about 5x as fast as my feet could go, while sloooowly trotting the length of a soccer field.
I’m pretty sure I saw the inside of one of my college’s gyms once, when I had to analyze the ceiling trusses for a math class.
First time actually using a gym was in 2009. Switching from a running-around-doing-stuff job to two years of sitting on my bum reading in grad school left my already non-athletic body even less useful and I finally got sick of it. Ended up in the “dry land room” at our town’s aquatic center, mainly because it was cheap and everyone there was in as bad shape as I was. Started out on the elliptical, like every fat chick, then moved to doing rounds of the 5 resistance machines. Became obsessed with crossfit porn, but was way too scared to join the box near our apartment, which was politically in-your-face right-wing and really into Pukie. Spent a year and a half in the dry land room, getting more and more bored and getting a reputation as the girl who did “weird stuff” – Bulgarian split squats with one foot on the radiator, thrusters in the multi-function cable machine, etc.
Got word we’d be moving to Brooklyn and immediately checked out whether or not there was a nearby box – signed up for Foundations before we moved and started doing it the week after we got here. Still excited to try crossfit one day, but for now I’ll be hanging out doing back and bis while this dude named Shane watches.
Noon class today with Margie! (Have now been in the gym 4 times in July, on my way to my goal of 10 for the month…) Like the meathead that I am, I went Rx'd on Morrison, despite having not been in the gym at all in June (hence July goal above). 29:07 as Rx'd. I maybe could have hurried a bit more through the 30s but basically I was just chilly and tingly the whole time and needed to pace myself, so I did. (Um, yeah, meathead.)
On the upside, I FINALLY learned to cycle boxjumps! Yay!
what time is jacintostorm?
Michael F., I think I was a member of the same UES underground dungeon gym…bleccch.
It did teach me how to skip rope in incredibly tight spaces though, I'll give it that much.
As Rx'd. 29:12.
Just made the cut off. I broke everything up into sets of 10. That seemed to work. I rested a little too much, though. I even sat down for a while. Next time less rest. I think I can shave 5 minutes off of that time.
Good day at Gymnastics today. Got there a little late and jumped into the warm-up. On the way out I realized today that Wednesday is actually just a beginner class, not a beginner/intermediate class. Which makes sense because the first class I took was on Friday which was a beginner/intermediate one and moved at a much faster pace and I was the worst in class. Lately I'd been feeling pretty good about myself because I've been coming Wednesdays and have been able to do almost everything they program. Not well mind you, but good enough. I'm going to go back on Friday at noon for the slightly more advanced class.
A few people asked me what happens in these classes, below is what we did today and pretty typical for the beginner class. There are a lot of folks who come and struggle with almost everything listed below. There are about 20 people in these classes and 2 coaches.
Warm-Up Pt1 (Warm-Up)
We run around in circles doing high knees, sasheys(sp?), walking on our heels, then toes etc.
Warm-Up Pt2 (Conditioning line drills)
We line up on one side and do frog jumps, hollow rock barrel rolls with V-Ups, plyometric push-ups jumping across the mat sideways, and these things where you get into a tucked position and jump yourself across the mat with your hands only.
Warm-Up Pt3 (Stretching +handstands)
We get into a circle and do lots of stretching for our wrists hips and shoulders. Then bridges and different types of handstand kick-ups. (tuck handstand, Straddle handstand, tuck to extension, straight handstand, Handstand pirouettes etc)
Tumbling Pt 1 (line drills)
Again we line up on one side of the floor and do the following types of drills across the mat:
Forward rolls, backward rolls, backward rolls to push-up or handstand, front cartwheels, side cartwheels, round offs, one arm cartwheels. (anything cartwheel related is hard for me. I'd be happy to do rolls and handstands all day) etc
Tumbling Pt 2 (Mat Drills)
The pull out these thick (12") soft mats and we do these kinds of drills onto them:
handstand to stiff fall, handstand to back bend, standing back bend, spring handstands, spring handstand jump onto mat to stiff fall, side handstand to stiff fall. Sometimes we'll do front flips or jumping forward rolls onto them too.
Tumbling Pt 3 (stations)
They pull out a bunch of equipment and make 3-5 stations for people to work things on
St1: beginner handsprings with spotter, or just running handstand to front fall
St.2: Back handsprings with the big wheel and mats (beginners)
St. 3. Front handsprings with the big wheel and mats (beginner)
St. 4. Thick mat for jumping front flips or dive rolls (variable)
St. 5. full on front handsprings or tumbling variants with spotter. (advanced)
Then they tell us to go home.
Schedule is :
Beginner Only: Wed 12pm
Beginner/Intermediate: M/T/R/F 12pm T/R 7:30pm
Apparatus: W 8:30pm
(Someone come with me!!!!)
Some points for today:
– My cartwheel variants are really trash. I can't seem to organize these
– My back handsprings are too high and I need to keep my legs together, Jump back more not up. Don't kick the coach in the face.
– Front handspring felt much better today, first time in a long time I felt like I made progress with it. I have to be faster in my approach and way more active with my arms. Also keep my legs straight.
– Backward Rolls to Push-up planks are dope
Vacation is fun and all, but I'm missing the box. Forest fires in eastern NC have killed the air quality and rendered me and my asthmatic lungs essentially sedentary. Can't wait to get home to some clean Brooklyn air.
I've joined and not gone to so many gyms I don't think I could even list them all here. I've always been that runner who refused to do any real lifting – until now. I've definitely been bitten by the bug. Can't wait to get back.
Dan, Chris: Thanks very much!
MORRISON
Modified 40-30-20-10
Rx wall ball, box and kettlebell
Didn't get to the 10s. I did/felt a lot better today than on Monday, but I still think I'm gassing too early. Maybe I should listen to my doctors and consider removing Kuato.
After driving 4 1/2 hours from Boston yesterday, I dropped in and hit the competitor's class. I finished in 24:32 and substituted into 500m row for 400 run. I broke it up into 3 rounds of 500m, 10 sq cl, 10 hspu, and then finish with another 500m row. DFL, and thanks to all for the encouragement.
Today attempted the WOD as Rx;d, and finished the box jumps in the round of 20 at the 30 minute cutoff. Wall ball depth was inconsistent and shallow at first.
I liked yesterday's topic. My first gym was in our basement. My dad taught me to lift. Although we finished with single joint exercises, at least we started with heavy stuff. Guys who would stop by included Mike Whitmer (who has coached his son Jeff to 6th in the country in Olympic lifting) and Ken Leistner who lived with us for a while (editor and writer for Powerlifting USA and writer for Steel Tip and MILO). Since then I've worked out at places like Gold's Gym. I'd been totally quiet, and kept to myself. Now I'm amazed to be a part of the Crossfit community with the same basement feel and excellence in coaching. (God knows I still need it.)
Well… didn’t go quite as planned today. Really thought I might finish as I progressed through my day but I came in just as Ryan was collapsing on the floor, finishing in 26 and change. I thought, well there goes my hopes of finishing this RX’ed.
Tried it any way: RX’d 50, 40, 30, 20 WB and 8 BJ.
Strategy was to do everything in 10’s at a nice steady pace. Gassed way to soon and couldn’t kick it into gear near the end. Great working next to John, our visitor from Boston, who stayed a consistent 10 reps ahead of me. Just couldn’t catch him – great job. I love crush week once it’s done.
God Bless, Specialist Morrison.
JR: I have a great beater – a Jamis Citizen. It cost me $400 new (plus some stuff I added ($100 Kryptonite Lock – and yes, did have my seat stolen anyhow, so tack on ~$70 for seat+post+ to lock that uncomfortable replacement to the frame, lights, etc.). Very durable, reliable. I am no "bike guy," but two "bike guys" both had one and recommended it to me independently. Do invest in a lock, too.
Strength Cycle, Day 2
Back Squat:
WU: 45×5, 95×5, 135×3, 155×2
Work: 170x5x3
Bench Press:
WU: 45×5, 95×5
Work: 125x5x3
Chins: 10, 10, 8
Go ahead, Shawn, cut-n-paste. Don't forget to change the 8 to a 10!
20:52, scaled to 40-30-20-10 and 8#, 16", 12kg. This was probably the hardest WOD I have ever done; I can't remember ever wanting to barf so much.
And as long as we're all still on yesterday's topic: blah blah blah, AND THEN I DISCOVERED CROSSFIT, AND THE CLOUDS PARTED AND THE ANGELS SANG DOWN FROM HEAVEN. For real, that happened.
All I ever wanted in life was to be a total fucking bad ass (pardon my french), but I am far from a natural athlete. In high school I got cut from all the teams I tried out for and I opted for the gym class that consisted of: bocce ball, horseshoes, archery, and bowling. And THAT really did happen. After college I was shocked to discover an extra 30 lbs following me around, so I developed an addiction for endurance racing, but I still was not a TFBA. Enter CFSBK and an entire community of bad asses, and now I feel like I'm on the path to achieving my lifelong goal. It is so incredible to be a part of a community that encourages everyone to (intelligently) push themselves to be better every day, and especially one that treats women as actual athletes, nothing less. I love it here.
50,40,30,20,10
20# Ball to 10' Target
24" Box
24kg kettlebell
Time= 29:29
Just made it under the 30. Brutal!!
This was a fun WOD after the past few days of high volume cleans.
27:26 rx – broke it up in a variety of ways. After the first 50s everything else was mostly in 10s and 5s. Nice job to all who took on this this tough one today, especially to Jess and Mike for pushing through to finish. Nice time Ryan!
Looking forward to a rest day tomorrow.
Thanks Samir.
I secretly want to do todays WOD. I kinda like Wall balls and Kettlebell swings, and box jumps (though im a much bigger fan of 20" box jumps)
Strength Cycle, Day 2
Back Squat:
WU: 45×5, 95×5, 135×3, 155×2
Work: 170x5x3
still felt pretty light
Bench Press:
WU: 45×5, 95×5
Work: 125x5x3
this felt really light today. Hopefully still have a lot of room.
Chins: 10, 10, 10
Used allans narrow grip on set 3 and that really helped/
BW is up to 161 after 3 days of eating much more than I usually eat and about
3/4 – 1 GOMAD
Feel a bit bloated and heavy but overall still okay.Im probably really overeating for the amount of work im doing but My body has to adjust to eating more at some point. Might as well be early on.
DNF in 30 minutes, notes on today's hero wod and cycle 2, exposure 1 of 5/3/1 Pressing.
I forgot to say congrats to Rahsaan on the green belt. Good stuff!
Also, I'm looking forward to celebrating the inspirational Jacinto at the storm WOD this Sunday. After today's WOD, doing another 72 wall balls and kettlebell swings (along with all the other stuff) is a really nice way to end crush week.
@ JR, I would craigstlist it. I went into a profesh bike shop, got fitted to figure out what size I needed/frame and then went out and got myself a badass Cannondale Roadbike for $450. I don't know what your budget is, but I picked that up off of some fat lawyer in Los Angeles, and the dude had only ridden the thing about 8 miles. (It was like a $2K bike new.)
Otherwise, bikesdirect.com is great. Personally I prefer the road bikes, but I like to go FAST. 🙂
@Jenna I completely agree re:treating women like real athletes.
I loved the workout today. It completely kicked my ass, but that's what I needed. (After my CFSBK couch powernap.) I'm still sucking a lot of wind on my MetCons, which I think has been the thing that has suffered most in several month break/erratic working out before moving to NYC. Totally pleased that I did the RX weight, even if I had to modify the numbers. I got the goosebumps in the last round as I started spacing out and was wondering if I was going to hit the floor. Good times.
40-30-20-10 (modified amount)
14# ball, 20" box, 16kg
26:14
Pre-CFSBK I've worked out a lot of places. My last setup in LA had a lot of heart/community but not a lot of equipment. Going to a whatever gym by yourself always sucks – I was constantly bored and doing it because, 'it was good for me' but not because it was fun… and if you're not engaging mentally in your workout and really focusing, and it's not fun, are you really going to keep it up? (Much less, feel satisfied by your workout.) I don't. I'm a big team player: Rugby, Soccer, Water Polo. I always trained with my team and somesuch, but never did a lot of free weight lifting… and <lord> that's where I'm happiest these days. Thank goodness for CF.
31:26 rx
Thanks to the 7pm class for the push at the end to finish.
This one fried me, can't sum it up differently.
Was way too tired to post last night…
AM
-Bike to Red Hook
-Swimming! (only a total of 12 measly lengths of the pool, but that was good for my first visit)
-Bike to work.
PM
-Bike Home
-Crossfit
Warmup:
3 rounds NFT:
-15 air squats
-10 pushups
-5 strict chinups (only 2 in last round due to time)
WOD:
30:02 rx'd (technically DNF)
-This may have been the hardest wod I've done ever. Wallballs were so slow and hard. Box jumps weren't as fast as usual because my legs were fried from wall balls. KB swings felt light, but I was just out of breath and couldn't move faster. Rinse, repeat.
-I had a really hard time trying to catch my breath, especially during wall balls. I'd try to time my breathing and then starting choking because I was so off. Weird. The heat also didn't help.
-Didn't think I was going to finish in time and I would have been further off if not for Brett and Rickke pushing me along. Especially during those last swings when Rickke reminded me to pull the kb down so that I could move faster.
Long day with more than usual activity for me. Perhaps thats why I passed out as soon as my head hit the pillow. 🙂
50-40-30-20-10
"One Handed"
4# Med Ball at 10', 12' box, 12kg Kettlebell
25:55
I have tweaked left biceps/shoulder so I did this workout all with one arm. I highly recommend using a small ball for a wallball variation. I found I had to stay much more alert in order to palm the ball and be more accurate with my tosses. Overall a much more athletic feeling movement. I might invest in two 6lbs or 8lbs balls to try this with two hands when my arm is feeling better.
I picked a hell of a workout to come to for my first day of Crossfit out of foundations.
"Morrison"
20:00 min cap for me as advised by Fox
40-30, 14 ball, 20" box, 12kg.
Fox wasn't kidding me when he told me it was brutal. Ended up resting a lot more than I wanted to, had an extreme headache and felt nauseous a bit. Broke it up into 10s towards the end. Definitely want to ease into it as I get better with my technique and pace.
Thanks, CFSBK for the shout-out. Thanks, Rikke! I’m really psyched to be learning how to apply my martial arts at this new phase of training and exploration.
To answer the "where I used to train" inquiry… I guess y'all might call me a gym ho. (No. Not the steam room hook-up kind.) What I mean is that I've been to my share of gyms in my approximate 6 years of being a non-sedentary adult. (Throughout college and my teens I lived on junk food and was not athletic… at all).
Six years ago, I decided I wanted to really change all that. Especially, since my dad succumbed to type 2 or "sugar" as they call it Southern, black vernacular when I was 21, several years before. So I joined Crunch Lafayette. Initially, I was very intimidated by all the ripped guys and all I did was take dodgeball class and run on the treadmill and do the elliptical. One day, it clicked to me though that I was getting skinnier and skinnier, but not particularly strong or muscular or particularly athletic or able-bodied, like I wanted to be. Furthermore, I was still eating a lot of crap. (That probably was the bulk of my issues… more so than my activity.) I did start to lift some weights, but still didn’t know how to do so efficiently as I would do hours of cardio and then lift/circuit train for hours after that on any given day.
I then left there and went to Equinox, where I started to have some revelation about more efficient and compound-style movements with resistance. However, the place was a bit too pretentious for me, and all the bourgeoisie always looked at me like I had a third eye on my forehead, because I actually seemed to be working out and sweating versus profiling.
So I headed back to Crunch for a brief stint, and then on to David Barton Astor. This was my last and final "gym" and I absolutely didn't dig it at all. It was like a nightclub complete with disco ball and never-ending Circuit Party music. Talk about training vanity muscles and people not getting that our bodies aren't a sum of segmented parts. Only lasted there for 4 months. For a year and a half, I went no gym. I was over “gyms!”
Then somehow I learned that CrossFit existed here in South Brooklyn (For some reason, I thought the only Brooklyn was in Williamsburgh for a long time.) When I finally got to CrossFit SBK, I was like, "Dang! Oh, snap! This is what I've been searching for all along! Total functional fitness with real world applicability and a thriving community of people who are enthusiastic about their lives and health to boot! Neat!" A community that taps into how we should be thinking, moving and challenging ourselves as humans. Though, I've only been part of this community a short time, I like how I'm changing and I love the support and encouragement I get from my fellow CrossFitters.