Day Behind

Mike decided to make people do a broken burpee workout today.
25, 20, 15, 10, 5 reps of
Pushups
Hang cleans
Push press
That means we will do “Cindy” tomorrow, a day behind our brethren in Santa Cruz.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

  • sarena

    We did a 1/2 Cindy day at cert (only 10 min). I was waiting for my heat when I realized that it was the last heat that had started. Basically I was thrown in a min late alongside someone else on her bar.
    Did 6 or 7 reps in less than 10 min (prob 9).
    Jumping pullups and mostly knee pushups.
    It was the end of the day after doing many other things. Wanted more but was OK!
    Later I learned how to kip!

  • Kim

    I love to kip!
    Good on you Sarena. See you Tuesday.
    Back from my trip to Mt. Washington. More later, but now to bed.
    I really want to do Cindy, but I promised myself a recovery day. See how I feel when I wake up.
    Best, Kim

  • http://www.dammit.com dammit

    got 20 rounds of cindy after my SS workout today. hey keith, you think i’d be better off doing the running workout on the national site, or coming to the black box to repeat cindy?

  • http://www.crossfitnyc.org Keith W.

    I say you run if you already did Cindy yesterday. Come in tomorrow since it’ll be a CF Rest day and we’ll be doing something different.

  • Kim

    Cindy is going to have to wait for me. My heart rate is >5% above my normal rest. Definitely a recovery day.
    Mt Washington was really wonderful. Beautiful, very cold (0ish) and blowing 70 mph. We didn’t summit, but that’s okay. It was a great training day.
    See you all Wednesday.
    Cheers, Kim

  • Allison

    12 rounds (5 of which were pull ups and jumping pull ups, and 7 of which were stretchy-band-assisted ones).
    can i just say those 120 push ups were a bitch? thankyouverymuch.
    p.s.: dammit, dammit, you kick ass! 20 rounds? WTF?
    p.p.s.: welcome back, kim!

  • http://www.crossfitnyc.org Keith W.

    Dammit came in tonight and got 23 rounds. Briad did 20.
    Pretty ridiculous!

  • sarena

    Hey guys those pull-up bars rock!
    Straight from JFK went in and did a private w/ Keith. Worked pull-ups (LOL), jump stretch pullups and jumping pullups on rings, jumping ring dips, and clean and jerk practice w/ med ball to warm up.
    Then it was squat time–3×5 back sq #125
    shoulder press 4 @52#
    Then off to 75min Vinyasa class

  • David Aguasca

    lucky. i want to play with new pull-up bars. : (

  • David Aguasca

    lucky. i want to play with new pull-up bars. : (

  • Kim

    It’s so interesting to me to see the effects of going off my diet even for two days.
    Masha and I are pretty strict paleo eaters – no sugar, flour or starch. But going on a mountaineering jaunt, I’m forced into road food and what works in zero degree weather. Matt and I had sandwiches going up and back and ate freeze dried beans and rice for dinner and breakfast plus “energy gell” along the trail.
    The result was that dispite the workload I gained two pounds – I assume in water retention from all the refined carbs.
    Summer climbing is different – boiled eggs, nuts, cheese. But those things freeze hard as rocks in sub zero weather. I don’t have a good answer here.
    Best Kim

  • Kevin

    Hey all . Just want to find out what the workout is today. I was thinking of going to tonights class. Hopefully no pushups since my chest is pretty sore from Sunday.
    Thanks

  • sarena

    I was there earlier and think I saw 7X3 squats but am not sure since I worked on other skills!

  • Kevin

    Thanks Sarena

  • http://www.crossfitnyc.org Keith W.

    Everyone should send some good wishes to Sarena today as she goes under the knife. Do some pullups in her honor.

  • juan g.

    GOOD LUCK SARENA
    get some!

  • Kevin

    Best wishes Sarena. See you soon.
    BTW Keith, there was no class this morning. Will there be a class this afternoon.

  • http://www.crossfitnyc.org Keith W.

    Crap! Court was supposed to sub my class this morning. I’m coming in at 12:30. Please feel free to make Court do lots of burpees.

  • Justin

    I drag my lazy ass out of bed for a 7am class and no one there… Where is the love I ask?? Do you know how hard it is to workout at a “regular” gym when people are doing bosu ball hack squats in the squat rack?

  • dan

    What is the workout planned for today?

  • Court

    Yes, I am an official asshole…Sorry, Justin, woke up late to find my bathroom flooded, with sections of the wall and ceiling peeling away…I’ll make up for it with penalty burpees, as per Keith’s suggestion, unless you can think of something more devious.

  • Avery

    Glad today is my rest day! My shoulders feel like a mack truck ran over them with the pushups/pullups/squat bar punishment the past few days.
    Sarena – Good luck and I hope you have a speedy recovery!

  • Justin

    No problems… Was able to get some 5X5 presses and squats in today and some 500 meter rows. My squats were terrible, way too light as I was feeling a little tweak in my knee. Presses were pretty good, those KB presses have helped me with my barbell ones.

  • David Aguasca

    instead of burpees, how about manmakers with two 16 kilo kbs?

  • Kim

    21Mar07
    “Not So” Nasty Girl
    3 rounds for time:
    50 bodyweight squats
    21 pullups
    21 pushups
    10 hang cleans
    23:39
    pullups with rubber band
    62# cleans
    Killer. Thanks Keith
    Best, Kim

  • michelle

    Sarena is out of recovery and all went well. In fact she managed to email me from recovery! I guess if you can do burpees you can do anything.
    Michelle

  • http://www.crossfitnyc.org Keith W.

    Kim
    I think you did 72# hang cleans and I think you’re time was 24:39…But I could be wrong. Either way, your cleans are getting much much better. You rocked it out today. Good to have you back!

  • serkan

    just finished nasty girl (with 3/3 mu subs, 95# hpc) at NYSC today (13:39) but didn’t know cfnyc got a gym. Congratulations!
    Anyone going to be there 12:30 tomorrow? I’m thinking of coming by.

  • sarena

    AM home resting in bed. Gotta kep up with my friends! Was in severe pain but drug musta kicked in. Thanks for all you wishes and support. I hear I have completely flat abs now!
    Thosse pulls up mustve really helped me through!
    YEah, Michelle if you can do burpees you can do anything but it was rough going for a while

  • Kim

    Keith,
    Now that I think about it, you’re right about my time AND about the weight. We put the extra 5# on each side, right?
    Sarena – you’re job is to heal. Nothing else. My thoughts are with you.
    Kim

  • Cesar

    It’s great to see how CFNYC just keeps growing!!!!!

  • http://www.dammit.com dammit

    push press today?

  • michelle

    Hi Keith/Josh-
    Today is 2 weeks post surgery and I would love to know generally what type of workout it will be tomorrow; am trying to decide if I can show up and do a “modifed” version of the class. Looking forward oto seeing everyone soon-though I will be in the remedial section afetr two weeks of doing not much other than lying in bed, popping pain killers, watching CSI Miami repeats and eating calzones! For time of course.
    Michelle
    Michelle

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