Complete twenty rounds of:
Post time to comments.
I’m excited. I’m trying to get better at pullups. This will be good practice. I’m going to start out doing regular ones.
Allison I bet this is going to be fun for you! You can use your new kipping skills
Is anyone up for Swingin tomorrow or Saturday night?
They’re the last 2 swing dance nights.
yay! i’m excited about this WOD.
i’m totally down for swing A2.
cool, my goal for cindy has been 20, so it should b interesting to see how long it takes me.
a2, mike convinced me to do cindy pull-ups as rx’d whatever the impact on score. his point; if you can do 1, you can do 5. you posted yo can do 5 deadhangs i think so I’d pass the same advice along. today’s WOD might take longer but you’ll increase pull-up strength and muscle memory way faster then if you jump pullup for time. just my .02.
Yeah my time is going to suffer but it will be worth it. On the third round of the warm up the other day I just couldn’t get myself up more than 7 times and those pullups were singles not from a hang.. I’m going to have to switch to jumping ones at some point because I know I won’t be able to do 100.
I said I can do a few not 5 Michael. I think the exact number I did the other day was 3. 3 more than I could do when I started.
The first pull up I did was really a chin up.. This stuff may not seem like a big deal to the guys but it’s a huge deal to me.
Hey A2, it totally seems like a big deal, especially going from 0 to 3. I started out at 1 pull-up, 2-3 chin-ups, I can get close to 10 on either now deadhang.
One thing that convinced me to do PU’s as rx’d was watching Hari do WODs. He just rests as long as needed each time to get the pulls even if it means struggling with one, walking it off, resting, struggline with 2 etc. It impressed the hell out of me (especially during Murphy) and I haven’t jumped a pull-up since. The interesting things is my first Cindy I did 19 3/4 subbing jump pull-ups as/when needed and when I did rx’d I got 16. The last sets were definitly pulllll, ressssst, pulllll, resssst. It’s hard to do when you see people racing through them and you want a good score, for sure.
Anyway, do it as needed of course, it’s awesome you have gotten so far.
This destroyed me today. At 20th min, I was starting 16th round, 1 round slow of PR. I was trying to get under 25 min…
Everyone here needs to check out the vid on the main site. Greg Amundson. It’s nuts.
Keith had me 5o Helen tday
21 16kg KB swings
12 jumpng ring PUs
Work row technique, still need salvation or more hard work there,
Got 500m down to 2:17:3 fm 2:24:7 a week ago
37:58 in Prospect Park… practice makes perfect.
Hey Coach P, aka Mike, or any other trainers.
I still seem to have this inner arm (centered on elbow) pull. I couldn’t do weighted underarm pull-ups because of it, so it’s been about 3 days.
1) Does it sound like something to just work through, i.e. grin and bear it, or should I not push it?
2) If the latter, what can I do to make up for it? I was thinking just going 10 push-ups, 15 squats, not sure otherwise what to sub. 10 double-unders? 5 Row Pulls? Double back-flips into a full-split? I do the latter at home every day but am shy about doing them at the box
20:51 not bad for a senior citizen
Jacinto, dude, that is not bad for a teenager. Well, let’s wait for BrianD to weigh in on that, for now, let’s say not bad for a 20-something
I would suggest elbow mobility drills, some overhead triceps extensions with a light KB and maybe KB rows, static holds for time or band pulls for a work around sub…otherwise I would keep up with the enforced rest, ibuprofen, arnica, ice, ect., particularly if it is sharp, shooting pain. Start working on your stretches and compensatory movements if you are doing a lot of elbow flexion.
20 rounds for time
23:52 with 20lb vest
i think i started learning to kip on this one.
freaked me out.
I’d be up for swing dancing either Friday or Saturday night (Saturday looks better weather-wise), but I’d have to make it an early night Saturday.
I’m throwing my hat in on this one another day. Today’s a rest/active recovery day after 4 days on pretty hard. And I’m glad I didn’t show my face at the Box today either cuz I’m positive Keith would’ve had me do GI Jane instead of this (that bastard).
Friday’s run is still on at 12:30pm at Pinetem (maybe then I’ll do today’s WOD or GI Jane), I’ll see whoever is going there. Saturday’s run is TBD. It may end up being a Sunday run; it all depends on when I have gymnastics this weekend. My cell is 516-459-1506 if anyone needs me.
I’m down to try out the GI Jane tomorrow after the run. I have a test until noon, so I might be late by a bit. How do I get to Pinetem?
michael, it sounds like you have the dreaded golfer’s elbow–medial epicondylitis:
i had it earlier this year. do everything that court said, it’ll clear up eventually.
Yeah dammit, those pics are right were the pain is at. If i try underhand pull-up it just gives out. I’ll do the tricep extension/etc. for stretching, I’ll figure something out for tonight. Sucks ’cause I just got my first (ugly) kip and was hoping to roast the next cindy. If it’s all the same to you if anyone asks, I have ‘medial epicondylitis’ it sounds way cooler. I guess the back-flips into full-splits are out then too huh? Oh well.
Is anyone running Saturdays 4 mile race? If you are, we can meet and head to the Box afterwards for the WOD!
I haven’t run a race in three weeks so I’m pysched to see my time.
Pinetum playground is “located at the northwest corner of the Great Lawn (84th Street).” You can take the B/C up to 81st/86th street and go into Central Park towards the Great Lawn from there. It’s not hard to miss; it’s by the large boulders and the swingsets.
Saturday or Sunday’s run may be inconventient for some since I think that I may be going to the East River track (http://www.centralparktc.org/training/eastriver.htm) in order to do some long jumping practice. There’s an outdoor gym there so we can definitely do a BW WOD if anyone wants to join. I’m not sure yet if I’m going to East River. I’ll definitely know by tomorrow afternoon/evening.
Brian thats so totally true. Keith wanted me to do GI Jane. I knew fm the sound of it it wasnt gonna happen. I ran out this am and decided to skip the video just fm the sound of it!
is gi jane the burpee pullups?
yeah, 100 for time.
I would have loved a crack at GI Jane but definitely not today. Pukie was knocking at my door very loudly after todays WOD.
Hey but i luv burpees. So whats its jump fwrd and jumpup the do a PU? Can we do it as jumping PUs?
brian, what kind of distance are you doing for the run tomorrow??
They’re going to be short distance sprints. Much of the time I’m going to be going over proper sprinting form and drills to enforce said form. So about 20-30 minutes are going to be spent on warming up and practicing form and then we’re going to do some 45-75m sprints.
not to make excuses, (but i will) i did my speed work today and it was a hell of a workout and i have to do a 5M tomorrow morning. i will be there if you don’t mind me being a little useless. i will participate as much as my body will let me can always use other eyes to help me along.
If anything I can help you work on your form at the least, assuming it needs work.
What did your speed work consist of today?
10 min warm up. 1/4 mile splits @ 1:50 X 8. 100m @ 14 sec max X 10.
legs are beat up. and back. nothing a foam roller can’t fix.
10 min warm up. 1/4 mile splits @ 1:50 X 8 2 min rest. 100m @ 14 sec max X 10. 2 min rest.
legs are beat up. and back. nothing a foam roller can’t fix.
So Im all booked up to go to the Toronto Certification on Oct. 27th & 28th. Anyone have a clue about Toronto, as I’ve never been there, but looking forward to it!!!
Well Justin, so you’re going before all of us go to Pitt!
Yeah, foam rollers are the best.
Bleh, quarter mile repeats suck. I take my hat off to you doing 8 of them.
my max this marathon season will be 18!! @1:40 thats a mindf**k if i’ve ever heard of one. luckily its not for another 6 weeks and there is a track right by my house. is tomorrow going to be rain or shine?? its supposed to rain in the morning. i love running in the rain (totally serious)
Oi… you’re bringing back bad memories from the 8 400s with 1 lap rest this year *shudder*. My coach and his ridonkulous workouts.
Rain is fun to run in; running in the snow is the best cuz then you have snowball fights.
Yeah, tomorrow is supposed to be AM showers. Hopefully it’ll dry up by noon so we’ll have better traction.
27:30 as RX’d
All sets unbroken.
However, I seem to have developed a bad habit of bouncing off of the bag when squatting. That won’t happen again.
all you guys are f**kin awesome. i can’t wait till i can do a pull-up. these times are redikulous. right on!
awsome job hari
WOD 21:47 knee push ups and jumping pull ups.
Justin, Toronto is a great city, you can get around the city in the underground tunnels everything is connected. I’m thinking of going to that cert, but it maybe to early for me to go. But I am thinking of it.
Alex its never too early, IMHO! You’re familiar with the drills etc. and you work hard! You learn so much just from hearing Coach speak and connecting with so many awesome ppl! Anyway, if u procrastinate it will be sold out. Actually, I am shocked it is still open.
Bite the bullet and do it. You have a few more months to work hard , better your times and read up!
When I went, I was far from where I am at now (and still have far far to go) I see myself in the medball clean on the exercise page and am shocked at how bad I sucked at the cert!
I tested underhand and overhand and my macular encephilitis or whatever it is prevented both (forearm just gave out). So I had to do jumping pull-ups. I did ‘em with my back to the floor ’cause I didn’t want to see A2 scowling at me after I publicly challenged her to do pull-ups as rx’d Tremendous kudos for that A2, I came in for your last set and if I didn’t know better I’d have guessed it was your first, you were exploding up there.
20:15, jumping pull-ups.
The certs are awesome. I recommend everybody go if and when they can. I’m sure you will find it refreshing to get coached by other people than me. I’m excited to go to my next one (Pittsburgh!). I just got my certificate from my last cert and it makes me nostalgic.
No matter where you are you will be better off for having gone to the cert. And like a tattoo you’ll want to go to another one as soon as you’re done with your first one.
Excellent work Hari,
keep it up man for Portland.
Yeah, you gotta be careful with that Bag bounce, it can be quite the unpleasant experience if ya know what i mean.
Justin, The Beer is stronger in Canada, so yeah good times up there. Don’t be like me and miss out on the strip clubs, ay!
Rob good job man tuffin it out like out that.
we need to make an impact at the CERT keep it up.
and everybody, nothing like a little ball busting to inspire somebody to push themselves harder.
lets ‘encourage’ at the Box more often.
Postin some pics from lunch later when I get home.
I’m so proud of myself for trying the pullups. Thanks Michael for telling me to go for it. I was mostly doing singles but I didn’t give up..
I forgot my time but I think it was something like 34:09… 5 seconds after A1 aka the kipping queen. You go girl
Not only did you do real pullups, but they were all legit. Your head was way over the bar each and every time. Respect.
I continue to chase you and fall further behind. You’re denying me the opportunity to play the “I’m old” card.
Jacinto certainly does set a amazingly remarkable standard at the box. I now have 40+ years before I can say, “I’m too old for this sh*t”
Great work today Jacinto and thanks again for the encouragment
Great job everyone! You all kicked ass!!
The Toronto cert sounds awesome Justin. I had fun there. I have to see if I can scrape up some funds to go.
A2, you were 32:09, not 34:09. I was 32:04. Thanks for pushing me to go faster, because you did!
After 3 weeks of withdrawal, I was blown away by last night’s 6pm class. Dammit victimizing a barbell in a corner while what seemed like a few dozen bodies bounced around at the other end of the room, just awesome.
Canada is my other home base, but I don’t know much about “Tronna”. Another thing I don’t know is if I’ll have the $$$ for the cert. I’ll definitely give it a thought, though.
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