Partner WOD
In teams of 2, with one partner working at a time, alternate complete rounds of…
AMRAP 15 Minutes:
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
15 Wall Balls 20/10, 14/9
Rest 5 minutes, then…
AMRAP 15 Minutes:
10 Burpees
15/11 Calorie Row
Post time, Rx, and partner to comments.
November 11th & 12th: CrossFit L1 Certificate Course at CFSBK
On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
- Conduct a class.
- Hold a standard of effective technique at high intensity.
- Achieve relative high levels of intensity for each individual.
- Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
News and Notes
- Today’s 8am Strong Fit class is cancelled.
- Shout out to Jess P. and Jamal A. and CrossFit Kid Prue S. and her mom Franny, all of whom are representing CFSBK at the Subway Series today, as a well as everyone competing at Flex on the Beach today. Kick some ass, guys! Let’s give ’em some love in the comments!
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Yesterday’s Results Board: Rest Day
Rx Gone Wrong CrossFit Journal
Having a Best Friend is Good for Your Health NY Mag
Late-year resolution: not to be so afraid of long metcons.
Came in at 10 to do this one w/Sara G. 9+10 rounds Rx both times. I even broke my rule of never being first in an AMRAP because this is mostly a tall person’s workout and I’ve got a good 4″ on her.
I love that everyone now thinks I’m a stoner after today’s QOD. I said “Wii U,” not “weed,” for the record!
Not gonna make the 1pm class… Anybody want to do the WOD with me during OG later?
Fun workout today!!
Partnered with Erika which was awesome!
Wod 1: 11 rounds +19 reps (she went first)
Wod 2: 11 rounds!! (Well, 1 cal short) Can’t believe it. Told her how poor I am at rowing and that my goal was 4 rounds. I went first… yikes! She really pushed me to do my best!
That means I did 6 rounds! In my last round, I finally found the “dark place” on the erg…
I was imagining a large drill gorily drilling a nail in the bottom of my heel while driving all my energy through my legs and heels. There was a lot of blood and grotesque imagery in my brain. Lol! I don’t think I could have pushed as hard as I did the last 10 seconds without it.
The next time I hear someone say they went to the “dark place”, I’m going to wonder what kind of crazy $*%^ they are thinking about!!!
Also, I hope I find $1,000 lying around so I can attend the Level 1 cert. JB and Kharpz make it seem possible to work a full time job and coach crossfit…
Mental note: Never ask Allie what she’s thinking mid-WOD.
Damn Allie! 🙂 That was some intense imagery, not sure I want to find that dark place (mine usually involves not being able to suck enough air, not drilling into body parts).
Hopped into the 12pm class for some WOD-fun today! (Thanks JB!)
Partnered up with Toni to hit this RX’d.
part A – 10 rds + 25 reps
part B – 11 rds + 19 reps (2 cal shy of 12 rounds!)
I thought the KB would be toughest for me on part A, just b/c my grip sucks right now, but those actually felt smooth. WB’s were hardest — pitching fwd a bit. Out of practice and my legs are deconditioned! Stepped down for first 3 rounds and then bounded the BJ’s afterward, which always feels easier to me :-/
Part B I started out so hard and about 6 minutes in got really scared I was going to tank. But it was just enough rest to keep the intensity up. Stayed over 1000 cal/hr the whole time, averaging more towards 1100. Focused on being smooth and efficient in burpees.
Went to the sh*tty sh*t sh*t dark place on the last round trying to get through all 11 calories — was up above 1400 for most of it. Fun way to finish.
Felt my brain go fuzzy about 10 min afterward 🙂
I died this morning, and I’m still dead 5 hours later.
I thought the first AMRAP was going to be the harder of the two, but the second was by far.
As I lay dying after this one, Whit even leaned over me and asked if I was ok. As I got up I saw someone else laying close by staring into space with their eyes glazed over. lol
10am with JB and Nick
Rx metcon partnered with Alex
9+25 / 9+2
Went first on the second metcon and really pushed like crazy (1400) to get my 5th round in. Felt out of breath for a long time, and it took my body about 25min to get back to normal…
11am AGS
Less volume makes me happy, but although the accessory strength work is moving, feels like my HSPU are kind of stuck in the 1-to-2 abmats range.
1 to 2 abmats is a big range, though, and I can personally attest that you’re getting better at these.
9am with JB
Partnered with Dan L
11+30 on the first AMRAP, 11+19 on the second. Rows were the worst.