Jacques D. got back from his epic ski touring trip in BC earlier this month. In response to whether CrossFit prepared him for the trip, he wrote: “Ski touring is 90% slow climbing, 10% skiing. We talk about climbing at an all-week pace. The idea is to never stop and never red-line. CrossFit helped a lot with overall conditioning—a lot of wear and tear and muscle soreness. Having strong quads and hamstrings helped a lot to avoid fatigue.” If you have questions about ski touring, Jacques would be psyched to talk to you about it! Email him at jacquesdelori [at] gmail.com.
- Lots of new Lost and Found items up in our Flickr, here and here. Pick up by April 9th or we’re giving it away.
OUTWOD NYC at CFSBK
OUTWOD is a collective NYC group bringing together LGBT CrossFitters and allies together one WOD at a time to enjoy the virtues of CrossFit and form new friendships along the way. CFSBK proudly supports this diversity within the sport of CrossFit and invites everyone to join this Saturday afternoon WOD and post-event social. Cost is $25, with proceeds going to the Family Equality Council.
DATE: April 11, 2015
TIME: 2:30pm
WHERE: CrossFit South Brooklyn, 597 Degraw Street, Brooklyn, NY 11217
AFTER WOD SOCIAL: Post-WOD, we will head to a nearby watering hole called Threes Brewing. They will be equipped and ready for us.
We decided to go with The Family Equality Council as our organization of choice, since Ali Forney Center was a recent beneficiary. Thanks to everyone for your input!!
Family Equality Council connects, supports, and represents the three million parents who are lesbian, gay, bisexual, transgender and queer in this country and their six million children. We are changing attitudes and policies to ensure that all families are respected, loved, and celebrated—including families with parents who are LGBTQ. We are a community of parents and children, grandparents and grandchildren that reaches across this country. For 30 years we have raised our children and raised our voices toward fairness for all families.
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Canoe of War
How You Know You Felt at 8pm Last Night
Saturday's Programming
PERFORMANCE
Open Workout 15.5
27-21-15-9, For Time:
Row (Calories)
Thrusters 95/65
Post time to comments.
SCALED Open Workout 15.5
(Also FITNESS)
27-21-15-9, For Time:
Row (Calories)
Thrusters 65/45
Post time to comments.
Sweet pic!
First off, I am super jealous of that ski vacation.
Second, while I'm glad this is an Open workout I can do well at, it feels a little boring to me. I was hoping for something new/exciting. This will just be a crazy burner. Maybe we get Dave Fung fireman carries next year…
Make-up from yesterday
Nate – 10 rounds + 1 muscle-up.
Nate is a workout I both love and hate. It never feels particularly bad or taxing, but that's because my muscle-ups fall apart.
Did the first five rounds in six minutes, felt like I was keeping a pretty easy pace, then I started to fail muscle-ups. HSPU and swings went well and felt easy.
At this point, the workout becomes mostly me staring at the rings. Glad to get 10 rounds, but I'd really like to get to a point where the muscle-ups don't break apart on me and I can keep a good pace on this. Next time!
@Matt Katz I'm liking the idea of DFung carries… or Benson carries as scaled.
Make up from yesterday's 5:30 class
Partner WOD with JB using 40# DBs. We were about 5 reps short of 7 rounds. I don't like db cleans or push presses but I took them a bit slower and made sure they were as technically sound as possible.
PR'ed my Snatch at 195#, going for 200# or 205# this weekend I hope!
15.5 just looks like a burner, nothing special. A burpie-less open, it seems like there's just something missing :/
My cousin works for Family Equality Council! I am trying to get him to come to the event (maybe I'll even get him to do CrossFit)…
Nate last night: 15 rounds! 🙂
I was very happy with how I paced this, especially given the trouble I've been having with that lately. No fails, even for muscle ups! I started out with rounds that took a little more than a minute, doing everything unbroken but taking generous rest in between each movement to let my arms recover. I never let any of my rounds creep above two minutes. I like workouts with small rep schemes.
I did the muscle-ups unbroken into round 9 or 10, then started breaking them into singles to avoid failure. All but one round of hspu unbroken, and all KBS unbroken. I do have some trouble getting the 24kg bell all the way over head (more an issue of neuroses than of power), so had to get a couple of reminders from Whit to do so.
I agree with Matt that this final workout is a little anticlimactic. That said, I'm probably just upset that it involves a whole lot of rowing and no burpees. I mean really, what's a CrossFit open without burpees?!
JB: "I mean really, what's a CrossFit open without burpees?!"
Stella: "I had to miss out on a CrossFit Open with no burpees?" 😉
That being said, I freely admit that I took one look at this WOD and decided not to do 10 AM class after all. In my defense, I don't think my wrist liked those DB cleans and push press at all. It was steadily feeling better but now it hurts like a mofo again.
Crossword tournament this weekend. Wish me luck! I need to get back into the top 10!
6am. 15.5: 10:53. This workout hurt. Afterwards I had the full body exhaustion that I get from Fran or a 2k row. Thrusters were broken up as: 27, 8-7-6, 8-6-1, 5-2-2(?). Silly in hindsight to do the first round of thrusters unbroken. A better strategy for good, but non-elite, athletes would be to do every round in 2 sets. Really should have done the round of 15 as 8-7, but muscular fatigue hit hard right then. The question mark on the set of 9 is my failing memory. I was completely wiped by that point.
While boring on paper, I liked this workout. I'd like to do it again in a few months when I've got my conditioning back to a respectable level.
Did yesterdays work out at 7am today. 10 rounds plus handstand pushups.
Im in a different camp then most, I had trouble with the kettlebell swings. Trying to do them fast gets my breathing and my heart rate up. Then I need time to recover. Between the swinging kettlebells and muscle ups, my palms almost ripped open. A fun work out.
WE FIND 15.5 TO BE MOST EXCELLENT AND EXCITING.
Tall people are worse at thrusters 😀
Take your stinking hands off me, you damned dirty human!
WE'RE SORRY, YOU'LL HAVE TO SPEAK UP. WE HAVE A HARD TIME HEARING YOU ALL THE WAY UP HERE NEAR THE RX WALL BALL LINE.
BEETCHES LOVE THRUSTERS!!!
Massive make-up post.
Tuesday: 135×16 on bench press test (did these close-grip to save my shoulder). Then got to round of 13 on death by burpees. Finished 8 burpees in 14 round.
Wednesday. Took squats out of the rack and did them at BW i.e., 165 lbs. Rowed instead of running. All sets unbroken, finished in 10:34.
Today: Did yesterday's partner WOD with 35lb DBs. Finished 5 rounds plus rows and cleans and 8 push presses of 6th round.
6am. 15.5: 12:59 This workout was good for me on paper, but my lack of ankle flexibility made thrusters harder and lack of conditioning made everything harder.
Aimed for slow (18-20 spm) hard pulls on the erg with a higher damper (8). Thrusters broken up from the beginning into (I'm guessing here):
12-9-5
9-7-5
7-4-2-2
5-2-2
Could have rowed a bit faster, and could have probably converted those 2-2 sets into a 3 or 4. Got a deserved no-rep for a thruster that I left about a foot forward.
Make-up from last night at 7:30pm
I ended up doing what I will call "Baby Nate" last night – a few rounds of 2 banded MU transitions, 3 HSPU negatives, and then 8 kb swings at 32kg. Really, I just wanted to use this as an opportunity to work on some skills, and I was feeling a little roughed up from the previous day's squat fest. Ended with about 350m worth of farmer's carries with those loaded barbells with the handles (how much do those weigh?) and 90 pounds worth of plates on each one. Fun times.
I think this gif accurately summarizes my reaction to the 15.5 announcement.
I wish I was a little bit taller, I wish I was a baller
I wish I had a girl who looked good, I would call her
6:30 last night with Whitness Protection Program and The Lone Ranger
😀
Not sure how many rounds I did, 4 or 5, but it felt good to workout! My shoulders are bruised today of course, with dum bells, that is a given. The workout targeted my biceps, they are sore!
Thanks for the quotable shout out yesterday. :-O
I have also been wanting to comment that it was nice to get to know Ro better through Underneath the Hoodie, what a powerful piece, and what a powerful guy. Thanks for all the coaching Ro!
Yesterday
Warm up x2
-15 wall balls 14#, 9'
-10 HR push ups
-Mobility
PVC, Barbell Snatch Drills
Snatch 85% 38kg x1x10 (wu: 25kg x2x2, 30x1x2, 35x1x2)
Clean 70% 45kg x2x5 – 1 pause at knee, 1 clean
Jerk 50% 35kg x3x5 (wu: press 15×5; push press 15×5)
FSQ 85% 55kg x5x1 (wu: 35×3; 55×3)
Clean Pull 100% 65kg x3x3
No misses. Great snatching day. Going to miss my Saturday program in exchange for getting zenned out in the Berkshires. Not sure when I'll do 15.5 either. That workout is going to destroy me.
Michael that GIF was exactly how I felt!
10am with noah
15.5 in 8:59
This work out combined 2 of my favorite things. But the volume is deadly! I went out way to fast. My first row was a little over a minute. My second row was 1:15. I broke up the thrusters more than I thought is was going to.
15-12
7-7-7
8-7
9
I was shooting to do the round of 15 unbroken. And the round of 21 in 2 sets. But I was tired!
Did 15.5 at OG tonight. Feeling official, as it was the first workout I ever RXd. Because of that, I didn't feel the need to push toooo hard: 22:24. Thanks to lilJB and Khaprz for deciding it was time for me to join the RX club. Really wasn't as bad as I thought it would be.
Now to improve my strength so I can RX all the time! Cleans are the worst! >:(
And go cam who also killed 15.5 with about the exact same time as me.
This is a very funny blog day.
I think 15.5 is an awesome, classic CrossFit workout. All about pacing, gas, and guts. IMHO too many of the Open workouts have had some sort of med-high skill gymnastics movements that has made you pace or strategize or slow down. This workout is a no excuses, nothing to mess up, just go kind of test.
That said, I''m going to hate doing it.