3 Rounds For Time of:
Run 400m
21 Kettlebell Swings 24k/16k
12 Kipping Pull-Ups
Post time and Rx to comments.
compare to 10.13.12
Cassie Xu getting her front rack position ready during standardized warm-ups
- Don’t forget to sign up for your CrossFit Total session tomorrow on the google doc. Also, please read yesterday’s post about what the Total is and what to expect.
- Happy Baby shower to Malcolm and Coach Laurel! They’ll be celebrating the upcoming birth of their first child at the gym this afternoon!
- Due to the LGBT WOD, we will not be hosting Teaser Class tomorrow.
Nike Casting Call
Urban NYC Productions photographer, Alex Zsebik is casting for an upcoming Nike advertisement. They are looking for caucasian males in their late 20’s/ early 30s for the commercial. They are particularly interested in men who particiapte in CrossFit and have an athletic build. If you’re interested in the campaign please submit an image of yourself to casting(AT)urbannyc.com
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“OPT” does the first recorded sub 7 minute men’s “Helen” in 2008
The Psychology of Motivation Explained (in under 300 words) PSYBLOG
John Merritt Can Carve Almost Anything Out of a Single Piece of Wood Colossal
OPT: the ultimate combination of brains and balls.
I don't have many heroes. He's one of them.
Ladies love scissors.
The Spartan Race Videos are up. MUST practice the spear throw it was sad lookin!
Just making sure: today's the first day of the Ring Strength series, right?
7:46 Rx. PR by 9 seconds. Really happy with this. Nice start to the weekend 🙂
10:27 with 20kb bell and 8 strict chin-ups. One of these days, I'll get it under 10.
AR hurt so good. Thanks to DO and my smash partner, Ken.
12:59. Today Helen kicked my ass. 20kb bells; pull-ups with the green bands. Looking forward to CFT tomorrow.
I'm going to be doing mock oly meets on Saturday. after warm-ups I have 15 minutes for three attempts at the snatch then reset for CJ and 15 minutes for 3 attempts.
weights in kilos
Snatch
70M, 70M, 70M
Clean and Jerk
85M, 85M, 85M
So I went zero for six with a competition total of 0. The snatch misses were all about 20lbs lower than my PR and the clean and jerks were about 15lbs less. So, a pretty terrible day. That being said, first world problems. Time to go celebrate Malcolm and Laurel and their baby to be.
The partner mash we did before class today was great. Those gemini things are also GREAT.
Helen: A blazing 11:53 rxd. I am one slow lug these days.
Killa Saturday 🙂 woke up feelin like crap from yesterday's obscene Donut Day celebrations. Swollen limbs. Carb back loading is so not for me cause my Helen time could've been faster, I feel. (11:43)
Fun first exposure to Ring Strength class. Appreciate everyone's support. Haven't hung around upside down like that since the days of monkey bars. Surprised at how much I could do.
Ps: jake, you look like you hate running. 🙂 way to knock out that final round.
Helen was waaay harder than I thought it was going to be (you would think I would have learned by now…). I figured since I've been working strict pullups regularly that if I used a green band it wouldn't be so bad. Oh well, something else to add to my to-do list 🙂 11:54 w/24kg kb swings. Also note to self for next time, start the run slower.
Went to AR today for the first time, was good to mash and be mashed. Legs felt a lot looser afterwards, the bottom of a squat definitely felt a lot better than normal. Should be getting a copy of the supple leopard book soon.
AR today- was great if painful. Must try to get to this class regularly. Helen with 16kg kb and jumping pull-ups in 11.12. Probably could have pushed myself a teeny bit harder, but was still happy enough with this time. Really nervous about Total tomorrow as it is my first one and I am not sure if I am getting ahead of myself or not. I'm sure it will be fun, whatever happens!
loved/hated the partner smash today to start group class. The calf portion was by far the worst! Was partnered with Whit H. for everything today and it was great. Though she almost made me cry during the calf smash…
Helen
10:55 rx'd
-not a PR but that's cool. First round in 3:12, finished the second at about the 7 min mark and then took way long on the last round. Need to be able to do all of the pullups unbroken. First round was 6-6, 2nd was 4-4-4 and 3rd was 3-3-3-3. I got lazy. Thanks to Dub Hub though for being a great partner! Next time, I'll go for leaderboard and use the front pullup bar to minimize transition times. It's still gonna suck though.
I run like THE WIND Grace…like the wind…
Late make-up post
Helen in 13:44 RX'ed with Lady Fox nudging me on as a great partner.
Last Helen was 12:20 in October, which was my first WOD with rx'ed pull-ups. So… almost a minute and a half slower this time, but I was going OH this time, where as last one was definitely just face level. Also… running feels totally deconditioned. Will make sure I try this one again in another couple months when I've been running more.