Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
120 Kettlebell Swings 53/35
120 Box Jumps 24/20
120 Wall Balls 20/10, 14/9
80 Kettlebell Swings
80 Box Jumps
80 Wall Balls
40 Kettlebell Swings
40 Box Jumps
40 Wall Balls
Break up into sets as desired but aim to split the work up as evenly as possible. An even split would have each partner performing 120 reps of each movement in the triplet.
Post time and Rx to comments.
Foam rolling and couch stretching should always elicit winsome smiles. Enjoy that pain cave, Matt K. and Keith W.!
Schedule Changes
- Active Recovery is CANCELED today and tomorrow.
- Check out Yoga for Athletes with Coach Whitney at 10am.
- If you signed up for Ken H.’s rings class, remember that you’re meeting today from 2-3:30pm!
Community Announcements
- Congrats to Coach Jeremy and Margie who are getting married today up at Herondale Farm!
- Good luck to platform superstar Jake L. who is attempting to re-qualify for the American Open in the 105kg weight class tomorrow at the Rudy Sablo meet in Garden City, NJ. His goals are to hit 297# on his snatch and 363# on his clean and jerk. Crush it, Jake!
- Happy birthday, Aimee G. and Chris Y.!
Walk for Climate Change Tomorrow!
People’s Climate March is tomorrow, September 21. The March takes place two days before the UN meets to decide on key issues regarding climate change. If you are interested in participating in the March (which starts on the west side of Central Park), sign up here. Email Keith F. at keithrfr [at] gmail.com if you’d like to join other CFSBKers.
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Stella says
YAYYYYY Jeremy and Margie!
Jay says
I am Total-ly (get it) happy for Jeremy and Margie. Congrats! Strongest couple on this planet and all the planets. Good luck Jake!
Charlie says
Have the the most wonderful day ever Margie and Jeremy!
And best of luck to Jake!
dave p says
Congrats Jeremy and Margie! Best wishes.
Came in for 9am today so I have time to get cleaned up and out of the house in time for Maker Faire…
Partnered with Karl (sp? Carl?) and finished in 32:35 or so switching off rounds of 10. Such a long workout! But it actually felt shorter while working. I couldn't believe it when we were at the 8 minute mark. Or the 15 minute mark, or…
Did this mostly Rx but switched to 9' mark on the wall balls on my 9th set of 10. I was starting to go into constant no-rep territory and wanted to keep moving consistently. 9' is way, way easier than 10… still a heck of a workout. In contrast, Karl is a wall ball machine. Even with American swings, KB was by far the easiest part for me. Glad I came in, quads are fried! Have a good Saturday everyone and good luck tomorrow, Jake!
Jason H says
Congrats, Margie and Jeremy – very happy for you!!!
Gracie says
Congrats Jeremy & Margie
Good luck Jake!
Pigeon says
Best of luck Jeremy and Maggie, I hear good things about this marriage bidness.
Partnered with Mike fresh from LA, broke everything into 10s, in 29:08, legs are shaky, grip is gone, foam rolled everything, and crossover symmetry. Great start for an awesome looking week end.
Jay says
WOD Rx in 34-something. Partnered with Adam who is a great athlete. I definitely slowed him down. Love the choppers tho.
BK says
8am with Ro & MeLo
I was a bit skeptically about the QOD but it created a lot of laughs.
For the WOD, I partnered with Ben. 26:32 RX. We split everything up to 10's from the start which I think was the right strategy. 15's might have been good for 120 to reduce the transitions while being fresh. After that, 10's have just enough rest but kept you close to action. I am a big fan of partner wods and liked this one a lot.
Lauren says
Margie and Jeremy!! Thinking of you guys today. Enjoy this weekend and your amazing-sounding honeymoon.
Jake – you've got this. No doubt in my mind.
Partner workout today. Coaches once again proved their genius partnering me up with Gina. Constantly moving as well as tending to all kinds of sidewalk activity, we finished in 34:49 Rx, chatting only during KB and BJ. WB chatting proved too difficult.
This was perfect for my frame of mind this morning. It was glorious to be doing this outside.
Great start to a very exciting weekend ahead!
Oh and shout out to Jackie for a fun and restorative yoga class last night at Align Brooklyn.
chulz@mac.com says
High noon w/ Coaches Noah, McDowell & Whitney
WOD:
Partnered with Luke: 36:44 RX
First thing I saw when I walked in during the previous class was an exhausted Rikke. I had to fight all my natural simian self-preservation instincts to not walk back out and go home. Next time I may just listen to them.
Thanks for the bday wishes!
chulz@mac.com says
PS: Congrats Coaches Jeremy & Maggie!
KH a.k.a. Cage says
Go Jeremy and Margie! So happy for you guys!
Asha says
Jake: good luck tomorrow, think "With Winning in Mind"…
And, a huge congratulations to Margie & Jeremy!
Charlie says
11am with Whitney, McDowell and Noah.
Partnered with Shawna and did this in 29.41, rx'd.
First round- KB and BJ in sets of 20, WB in sets of 12, second round-KB 15,15,10, BJ in sets of 10, WB in sets of 10 and last round all movements in sets of 10.
KB swings were attempts at American swings- a few may not have been high enough. For the box jumps, I tried to jump off the box as much as possible and saw a huge improvement once I figured out the rhythm. Still very far from bounding but no step-ups today. And the wall-balls got better as the workout progressed. There were several 'no-reps' in the first two rounds but I just kept thinking about thrusters and how it is a pretty similar movement and kept telling myself it was a leg thing not an arm thing and I even managed to do the last three rounds of ten unbroken, which is a big deal for me.
Really happy to have gotten so much practice in on these movements today.
Very enjoyable (?!) workout! I had lots of fun and am excited to see what is in store for us tomorrow.