For Time:
550m Run
then,
5 Rounds:
7 Deadlifts 275/185″
15/10 Push-Ups
550m Run
then,
5 Rounds:
20 Double-Unders
7 Toes-to-Bar
550m Run
then,
5 Rounds:
7 Box Jumps 30/24″
20 AbMat Sit-Ups
Coach JB going overhead
- Fight Gone Bad Update (T-6 Days!): And just like that, we are SO CLOSE to meeting our fundraising goal for Brooklyn Community Foundation. Once we $15,000, BCF’s Board will start match matching contributions dollar-for-dollar. You or your friend puts in $10? Their Board puts in $10, doubling your impact on Brooklyn’s communities. KEEP GOING, IT’S THE CFSBK WAY! (We’ve also got crazy cool prizes for our top fundraisers; more on that soon!)
- Stella Z.’s choir, the Oratorio Society of New York, is performing the Requiem of Juraj Filas, a modern Czech composer, on Monday, November 2 at 8pm, at Carnegie Hall. Filas wrote the piece in 2002 in honor of the victims of 9/11. Stella has 2 tickets in the rear balcony at $23 each (a slight discount from the single-ticket price). Email her (stellavision [at] gmail.com) for those, or visit the Carnegie Hall website to buy tickets in other locations.
- SCHEDULE CHANGES: Kids Club is CANCELLED today.
_____________________
Ronda Rousey, the Antagonist The New York Times
AG:
Skill: Bar Muscle Ups
Strength: L-Sits
WOD:
Partner 1 performs 50 Pushups while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing
Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing
Partner 1 performs a 270m run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.
8am w/ The Foxes.
28:25 Rx. First couplet was the most time consuming due to the DL weight. T2B broke down faster than anticipated but just kept on moving by switching to singles. Cruised thru the box jumps and situps — however situps started to add up very quickly. Going in, I thought this was going to be a much shorter metcon– just not the case.
Happy Birthday Jess.
8am with the Foxes. Happy bday Jess!
32:44 Rx. Knew the deadlifts would be a struggle at 275 and they didn't disappoint. Unbroken first round then broken up into 2-3 sets after. DUs were great today. First round had two trips then unbroken remaining four rounds. T2b all unbroken but were my sad unkipped version. Box jumps at 30" were fun to try. Really had to concentrate on each one to not bite it. Sit-ups just sucked. I'll be feeling those deadlifts for a few days.
8am with Fox and the birthday girl!
WOD scaled in 26:48. Deadlifts at 185, all unbroken and push-ups from the knees. DU's were 10 attempts and v-ups instead of T2B. The DU attempts actually went pretty well, but alternated single, double. Need to figure out how to do double, double. Box jumps to the 24" box and ab mat sit-ups. I probably should've done 14 v-ups for the 7 T2B, although I got plenty of ab work with those sit-ups. I liked the 24" box jumps – I think I've only ever done the 20" and it definitely took all of my concentration each time, but was fun to change it up.
10am with Fox and JB
Finished this Rx'd in 30:59.
Deadlifts were heavy. They started as 4/3 and regressed into quick singles.
Push-ups were all 5/5/5.
Double Unders all unbroken.
Toes to Bar all unbroken.
Box Jumps were quick and steady.
Sit ups were torture and broken up a lot.
The runs were a nice break in some perfect weather.
Good riddance Crush Week.
Happy Birthday Jess Fox!!!!!
WOD in 26:06 with hanging knee raises
-DLs unbroken
-Push ups started 6-4, last set ended with doubles and singles
-DUs started off with one of the screw on my rope coming undone and a couple of pieces flying all over. After my brief panic that the flying pieces may have hit someone was alleviated, I grabbed a new rope and kept going. All except for the 4th set was unbroken.
-Started with T2B, but couldn't keep them going and continued with hanging knee raises
-Box Jumps were a fun change to add those extra few inches
-Sit ups, well, they happened.
I searched for my missing screw for a bit after class, but no luck (thanks to Brad and Carlos for helping me find the other pieces). If anyone sees one in the gym, please give it to the front desk. Many thanks.
Happy birthday Lady Fox!
I admit I looked at this WOD and decided to go for a run instead. I just didn't feel confident that I would be able to figure out an appropriate scale given that most of the movements fall into the danger zone of things that feel OK while I am doing them but that will leave my wrist unhappy later in the day if done at that volume.
I'm glad Crush Week is over, seems like it's going to be easier to come back in the context of the first week of a new cycle.
But AR with Fox was all of the awesome! Also, thanks for the shoutout Kate — I have sold my last two tickets, but you should still come to my concert. If you're interested in coming and want to avoid whatever service fees Carnegie Hall is charging, shoot me an email and I can get you tickets without the service charge as long as I know about it by this Thursday.
Happy bday, Jess!
Got the results from my Shoulder scans:
Small tear in the Rotator Cuff, along with some Bursitis and Bicipital tendonitis. Getting old is AWESOME.
Thanks for the birthday love guys! So nice to just be hitting my mid 20's. 😉
Today's wod in 28:32 rx'd.
-all deadlifts unbroken, only first round of push-ups unbroken.
-three rounds of du's unbroken and 2 rounds of ttb unbroken.
-all box jumps at a steady pace…and then came those God awful sit-ups! They were by far the hardest part of everything today.
Had a lot of fun working with Janelle and the preschool kids! What a fun group of kids. And they sang happy birthday to me so that was special!
Hello from Austin! First time to a gym since I got here Weds; been doing body weight travel WODs. Got to tag along w my brother-in-law to the Gold's gym (at Bee Cave, for those who know the area). They have a crossfit box in the gym with all the gear so I decided to do this WOD. ?
27:21
Sub row for run since it made sense logistically, and I'm trying to get better with the row. Tried to push it but still can't seem to go much faster than 2:10-2:18. Alas.
Did the DLs at 135# as I'm still having a bit of piriformis pain. Push-ups were in sets of 5/2/3 or 3/2/3/2. Definitely the slowest portion of the WOD.
Still working on stringing together DUs and took the usual single/double approach. Toes to Bar were in sets of 4/3 or 3/4
Crazy how just a few inches can make establishing a rhythm for the box jumps difficult. Didn't really get to cycling those at all. Made-up time on the sit-ups.
Glad to do a longer WOD today, but I missed having company for this one!
Happy Birthday, Jess!
11am ar: much needed after waking up crushed from crush week.
12pm: wod in 24:46. Super fun workout. 125#, 24in box, and 10DU attempts. 24 in box made me feel like catwoman. T2b are coming along, thanks to all the practice in anti-gravity!
Anti-gravity: so fun!!!!! Everyone: take this class if you want to improve your skills! Got to experience what bar muscle-ups feel like by practicing on a box. Basically, a jumping bar muscle-up. Exhilarating!
L-sits: reverse Tabata.
Wod: partnered with Paul. Noah made some modifications since many of us already did push-ups today.
"Partner 30"
30 pullups/handstand hold (while partner does pullups)
30 box jumps/ OH hold
30 v-tucks/ squat hold
270m run/ plank hold
Every time you rested: 2 burpee penalty.
Paul and I did a total of 22 burpees in the pull-up segment, then only 2 more burpees later.
a) can't recommend AG enough. I've improved SO much in all skill stuff because of the extra practice I've been getting
B) this week has been a blast, but really looking forward to getting into the next 8 week cycle. Skills are improving, but I really want to improve my strength too!!!
C) the 6am crowd always posts on the blog and I really appreciate it. It gives me an idea for goals when I work out in the evening. I wish more people posted on the blog! I find it really motivating and helpful. Just a thought for those of you who think "no one cares what you do during your workout". I care!
11am, let's say 30:28 Rx… see below.
All the runs felt good… it's amazing how actually being at a reasonable body weight helps with that.
The deadlifts were all unbroken and the pushups were all done as 5/5/5. I could've done the pushups faster, but the added rest was more about making sure I could do the deadlifts unbroken than it was about the pushups being difficult.
Dubs were not the best today, but serviceable. 1-2 trips per round. T2B were a struggle as they always are for me. Started strong with two unbroken sets and then had to go 4/3 after that.
Box jumps were fine, but the situps were THE WORST THING EVER. I almost threw up after 4th round. Finished in 32:28 having had started at the 1:00 mark. After the workout was over, Pierre asked me if I had done another round of dubs and T2B after he went out for the third run. I had, and he said "then you did 6". We had come in from the second run together and gone round for round, but I wasn't paying attention – I guess Pierre was. In light of the extra round, I'm calling it 30:28.
Did this @185lbs, 30" box, V-ups. Finished in 29:52
Slowest round was the first one. My DLs are weak; my shoulders were fried from yesterday. The 30" boxes were fun.
Had fun with today's workout, shoulders/traps have been smoked from the overhead work, was nice to come in and move around. One thing I learned is that I am a terrible runner, plus I really dislike it!
Deadlifts 135# all unbroken, should have gone heavier, especially with a switch grip.
Push ups. 5/5 each round, very consistent. maybe 4/3/2/1 last round.
DU's did 10 a round, still a work in progress for me.
24 in box, ahhhh so fun.. I felt very springy in my new Metcon's!!
T2B 3 rounds unbroken, last two there was some heavy breathing and Jess working behind me really got me back on the bar with her encouragement.Thanks Jess.
Sit ups, were sit-ups..
Total time 29:36.
Cash out: brunch at Vinegar Hill House, YUM.
OG to do today's WOD.
27:08
scaled with 155# DLs & kipping leg raises for T2B
24" box wasn't as scary as I thought.
Pushups were by far the slowest part.
Thanks to Erin & Asha for doing this with me!
Jenny! I think you did your DLs at 165 – I remember seeing the white stripes on your outer plates.
Forgot to post Saturday's workout:
Jerk:
45×5
63×1
83×1
93×1
103×1
113×1 Ro said I was dropping my elbows when I dipped
118 x1 My forever jerk PR, but this one was ugly. Noah said I didn't push my head through.
Lauren S also said my back leg wasn't bent enough on the jerks with heavier weight. Overall, great feedback that I hadn't received yet on the jerk so hoping I can implement it and a new PR will happen soon! A girl can dream!
WOD with 24kg KB, 88-93# push jerks, kipping pullups. 8 rounds +6 swings
KB swings unbroken
First round of S2O with 93# but it felt impossible so did the rest of the rounds with 88#. Still broke them up 4-4 each round.
Pullups- Tried to do C2B the first couple of rounds but they weren't happening.
Really struggled with this WOD because my shoulders were still so tired from Thursday's snatch workout. Took lots of breaks. Stared at the bar a lot. Wish I was able to push myself harder on this one.