Cardiac A Rest Day

Posted on July 25, 2007 by Keith

For time:
100 squats
25 Kettlebell Swings 24kg
25 Burpees
25 Pullups
25 Box Jumps
100 squats
Post time to comments

  • alex

    Oye! Why burpies? I hate burpies. See you tomorrow!

  • http://www.crossfitnyc.org Tyler Durden

    FYI
    We set up email accounts that go to each of us individually:
    court@crossfitnyc.com
    allison@crossfitnyc.com
    tyler@crossfitnyc.com
    mike@crossfitnyc.com
    josh@crossfitnyc.com
    Just in case you need to flame us offline.

  • http://www.allisonbojarski.blogspot.com Allison

    And anyone who’s got good CFNYC photos that you’d like to submit for possible inclusion on the blog, please email them to me at allison@crossfitnyc.com, or post them on Flickr (or some other photo service website) and let me know they’re posted so I can make copies. Thanks.

  • A2

    What blog?

  • marisela

    i think i might play dead tomorrow. OMG my quads hurt just thinking about it!

  • http://www.allisonbojarski.blogspot.com Allison

    THIS blog, A2! For when I do photo recaps, like the one I’m about to post.

  • marisela

    hey allison, can they just be some flattering photos of me or do they have to be cross-fit oriented?? j/k :)

  • sarena

    http://www.flickr.com/photos/c1sarena
    OK all have fun with this WOD. Off to San Diego in the morning for CF powerlifting cert with Coach Rip (Starting stregnth). C ya all when I get back. If I can will get pics and post them to my flickr acct while gone.
    will make CFNYC proud!

  • A2

    This WOD looks pretty intense. The name of it is great. Good job Keith

  • A2

    And good job Allison on the pictures you took during your Park Workout. You got some sweet action shots.

  • michael

    damn i am a mess; elbow still not healed, pulled glutes and sore hams courtesy of brian. but this one looks like fun; i might scale swings.
    kevin/sarena, mid-days august is going to be ng for me, if you want/need to start w/o me feel free, I’ll definitley be up for major semi-private and privates ater labor day.
    on a side note on side benefits of cf, i’ve had three separate people grab my arm in the course of conversation this week and stop and say ‘ooooo!’. and isn’t that what it’s all about… ;)

  • marisela

    ya’ll seriously need to get the computer fixed. sooooo not fun at work when there are no comments to read. i feel like the only weirdo that reads the blg as much as my email.

  • Kevin

    Cardiac A Rest
    11:25 as rx’d
    Did todays WOD in the 7am class. After the 5K yesterday my legs were trashed but I was awake so I figured maybe this will be active recovery.
    WRONG!!
    My legs were so burnt that the 100 squats was a bitch. The burpees barely had a jump to them and the box jumps and final set of squats took forever. My wheels definitely need a break. Thanks to Avery for pushing me and Keith for keeping my form or lack of, in check. Gotta stay on the heels!

  • Ewen

    Rest day, glorious rest day!
    That is all.

  • Greg aka The Dark One

    What the hell is wrong with you, Keith? Still didn’t get a hug huh? Burpies? Then Pullups! Man get into crocheting blankets or something to diffuse that animal angst you have towards your fellow man!
    A2-stop whining. Didn’t you see the sign on the door as you enter? Your part of Queens sucks!
    Won’t be there today got class but see you maniacs on Sat for KB class!

  • marisela

    wow greg, you are the dark one.
    and i do believe that what you are doing in that first statement is whining. maybe a little more aggressively, but whining all the same.
    easy to talk when you don’t have to do the workout with keith screaming in your ear :)

  • michael

    even with the sub 1:30 rows and adam’s hand-swapping-at-the-top-weighted-vest-pullups, i am most impressed by the consistently clever blog titles.

  • jacinto

    don’t you know this is crossfit you should not be whining like this. bring it on keith.

  • alex

    Looking foward to Jacinto saying “this is some bullsh*t” :) love that!

  • http://www.flickr.com/photos/gonzaleznj juan g.

    yeah marisela im hooked on this blog
    a lil too much too.
    its one of my home pages.
    Gonna try to come in tomorrow, get a WOD in before im off to Mongolia for 3 weeks.

  • juan g.

    yeah Greg stop whining.

  • Greg aka The Dark One

    Ok. Whining is complaining about the pain. I was simply commenting on the cruelty that is Keith. Difference Juan G! And who is Marisela?

  • Michael

    hey, Keith’s ‘lack of hugs’ or ‘animal angst’ or whatever you want to attribute it to has pushed each one of us at CFNYC past where we imagined we could be.

  • juan g.

    so now there’s a different kind of whining?
    ‘cruelty’ is black box SOP.
    besides i thought everyone liked the rest days.
    Marisela is a bad ass Mohican ;)

  • justin

    Not much love on the board today… And yes cruelty is the SOP.
    Yeah, my elbows are still pretty sore as well Michael, but I just can’t pass this workout up. Im sick like that. In the words of the great philosopher John “Kobra-Kai” Kreese, “pain does not not exist in this dojo”!!

  • marisela

    thank you juan.
    i am just a girl tryin to get a pull-up. but i don’t whine i just yell a bunch of f*** you’s during a WOD
    no pussy’s here :)
    today: 17:34
    almost beat gram, but only because he almost puked at the end there. he beat me by 3 seconds.

  • http://www.flickr.com/photos/gonzaleznj/ juan g

    yeah nothing wrong with fuckin cursing during WOD, that shit helps keep your mind straight.
    lol
    Pardonne moi
    “i am just a girl trying to get a pull-up.”
    that was funny.

  • marisela

    you are a monster, kevin
    even though you think its bad, you are a monster

  • Adam

    You guys are all way off. You remember how Keith got all that new underwear from his client the other day? Well it isn’t quite broken in yet, still tight and constricting, and, quite frankly, riding him a little bit. Keith is trying to make us every bit as uncomfortable as he is right now.

  • marisela

    i forgot to mention that i subbed pull-ups for (red) band pull-ups. kb 12kg and shorter box jumps. apparently my time sucked. i am realizing how crossfit i am not, but i will prevail!! it can only get better from here.

  • michelle

    Keith is much nicer after he eats a box of dunkin donuts munchkins in the morning. at least until the sugar high wears off. u all need to come in on the days i come in for my privates and bring breakfast.

  • dan def

    Despite not making it to the Box today, I wanted to express solidarity with Keith’s underwear plight.
    Done at NYSC
    Sub 55 lb dumb bell for swings
    Used Bench Press for box jumps
    Air squats to medicine ball
    14:48. Squats took WAY longer than I thought they would. I think I scared some people tonight doing this workout.

  • http://blog.derekrose.com derek

    16:09

  • alex

    13:55 what a freaking great workout! Alan thank you for not beating me!

  • http://www.crossfitnyc.org Keith

    You guys are f—ing funny. Just to make things fun tonight (and to prove my underwear was way too tight) I instituted the Last Man Standing rules to the workout.
    The first set of squats was a race to 100 reps. Losers raced to 150. Last Man Standing had to do 25 pushups before moving on to the rest of the workout.
    Additionally, the top three finishers stopped at 100 squats. The rest of the pack had to do 25 pushups at the end. Dead Fucking Last (DFL) had to do 25 situps.
    Awesome job guys!

  • A2

    I don’t know about everyone else, but I had fun tonight. Hope you guys don’t hate me too much. :)
    My legs are killing me!
    At least I didn’t have to do an extra 50 squats Bwwahahah
    13:16
    Oh Yeah!!!

  • jacinto

    13:19 as rx’d plus 50 extra squats wow the extra squats were tough

  • http://www.dammit.com dammit

    i did two WODs today.
    GI Jenny Craig (100 burpee pull-ups for time, wearing the 20lbs weight vest)
    Time: 20:38
    Then glutton for punishment that I am, I did the Black Box WOD.
    Time: 14:30

  • A2

    oh dang jacinto. I forgot you did the extra 50 and you still finished with me.
    It’s definitly the tea

  • Justin

    13:15 as Rxd… I was determined to not do those extra 50 squats. Problem is, it all came back around when I hit those burpees and realized it was much harder to jump up.
    Nice job on the double WOD Dammit…

  • marisela

    ya’ll are all sick. sick i tell ya!!!

  • alex

    Three bars of death!!!! look out!

  • Kevin

    Great job everyone!! You guys are awesome! Dammit much props for doing 2 WOD’s back to back. Definitely tough.
    Glad I came in to the morning class so I didn’t have to deal with the Last Man Standing. Then again I was the only one there so I got lucky.

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