Today’s workout is at Coach P’s discretion. The workout from HQ cannot be done in a group at The Box. Be prepared for a surprise. Happy holidays!
Keep this flow chart with you at all times.
If turnout for Sunday’s class is low, wouldn’t we be able to do benching from the floor?
i got my new tat!!!
i don’t think i’ll be able to work out tomorrow being that i got the tat on my foot, but one can try.
i’ll probablly do 12 days tomorrow, we’ll see
Just did awesome workout w CF albany!! JRock was here and many others! Pics to come soon!!
Post workout, jumped up on PU bar and knocked out 3 kipping PUs together several times. Now thatls a first!!
Round robin/man overboard
500m row, dips: the first to finish the dips gets to row. If you finish next you row next, but u have to do swing until the other guy is done.
Good work fellas!
38:00 Sub 77% BW BP
Did you get to meet Luke Day? Do the folks in Albany all work harder than you or anybody else at the Black Box? Are their men hotter?
11-30-2007, 05:43 AM
“I know that NYC has a strange magnetic attraction that holds all in its clutches, but I bet we work out harder than anyone at the Black Box. After all, we have more gravity upstate. Plus hotter guys.”
Jeff: Luke Day is a funny guy.
Sarena I hope you told that punk J we all so worried about him. He was so pumped and didn’t even make it. Glad to hear he’s alive.
I just noticed this, but the comic strip is titled “Grace”? No wonder why Mike had us practicing cleans today.
Two days in Delaware, two workouts at Globo Gym USA.
On the first day, I did some kipping on a pullup/dip contraption on which I had a half-neutral/half-chinup grip. What I liked about it was it had some kind of rubberized gripping material that made it so easy to hold onto. What I didn’t like was feeling like I might flip the thing over due to my kipping. Luckily, that didn’t happen.
Also tried: some dumbbell snatches, though I ended up doing power rather than squat (which was what had been called for the in the Heroes WOD) because my lack of shoulder flexibility made it seemingly impossible to do them squat style. Maybe it was just the lack of Keith yelling at me that made them impossible?
Today I ran around the “track” that goes throughout the gym (said track also functions as a way to just get around the gym, as it cuts through the middle of it, so I was on the lookout for random folks in my way. I flew around it twice (for what I’m guessing was ~800m) and then did some pullups and pushups before doing an all-squat workout that started with OHSs then moved onto front squats, then back squats. Could not get my hands on the one squat cage there, so I had to settle for the squat rack thingie which does not have adjustable pins (and which I had to step outside of to squat below parallel; therefore, no way to drop the weight safely if I had to). Given that situation, I was conservative on the amount of weight I did but still felt like I got a good workout. This IS vacation time, after all…
10 reps @ 20#(?)
10 reps @ 45#
10 reps @ 55#
2 x 5 @ 95#
3 x 5 reps @ 135#
P.S.: I can’t comment as to the hottness of the men up in Albany, but the Black Box men sure as hell have got it going on…
I think ALL CrossFit men are hot. But you all knew that already.
Actually Luke wasnt there, here was in CO skiing or something. But everyone was so awesome!! There were a bunch of ppl from schenectady ny, Troy, JRock and a bunch from ALbany. There biggest clientele in Albany is–believe it or not–the 40-55yof!!
As to hotness, I think Black Boxers are the best!!And they do work hard but there were many levels so its hard to say who works harder!! I think that’s the beauty of CF–each one at their level and then some!!
There were diff levels to the WOD (scaling wise), I did
21 55# thrusters
60m walk lunge
30 jump RPU
100 single unders
Burpees were scaled btwn 5-20
thrusters per weight or HSPU
lunges fm 60-120m
PU or MU
SU or DU
My time was 20:14, first metcon for me in a while. Felt awesome; was cautious w/ shoulder that’s why I cut my burpees back.
The guy I partnered with (Matt, red T in pics)did 33 consecutive DUs.
Here’s a link to a few pics, more to follow.
Oh and btw, it was a last minute decision to go and I was so pissed I didnt have my Black Box T to wear, it was in the city and I came from the suburbs. And everyone up there asked for pukie bags, will have to send some!!
Allison NYC, JRock said he never made it since there was ridiculous traffic yesterday! He is way cool!
I got another rope burn from a rope climb!! We definitely need ropes in the new Box!!
Sarena word up on the Ropes. Not only do I have rope burn on my finger tips but I have splinters too .
Trained an army guy today. Worked on the snatch and had him do Diane.
Worked on the MU and he got his first one!! Man I think I was more excited than he was.
I also did 3 dips. Now I just have to link the 2 parts together and I have a muscle up!
I’m going to give it a couple of days then try because my elbow hurts. I think it happened from playing around with bicep curls.
i haven’t done shit. i’m a fatass. 2008 here i come!!
i don’t even have a globo to go to. i need a labodomy or the equivolent to that in the gut.
p.s. i love my new tatoo!!
Marisela: You don’t need a gym to workout.
Do tabata squats. Do sit-ups, push-ups, burpees, lunges……..
Also, check out Eva T.s blog. She posts a workout that can be done without a gym with every entry.
Have fun and don’t wait for 2008 to get busy. It’s just another day.
cant wait to see the new tat! Have a great holiday and see ya soon! I have a list of all bw exercises. send me your email again and I can forward it!
Check out the WOD. Perfect for you MArisela
Forgot my email is email@example.com
as a trainer for the past 7 years, i am not coming from a place where i don’t know what is available, but from a place where i am suffering from a severe case of idis. 6 days worth.
i do not thrive in a place of mediocrity. i want people to push me. they don’t push me here. i f$*@in hate globo gyms. i am just being lazy for the 8th x-mas in history.
this is laziness, not a need for inspiration. my neice, sister and brother are inspiration enough.
love the holidayzzzzzzzzz
don’t mean y’all aren’t inspiration enough.
y’all make me want to be stronger, faster, harder…
best i’ve ever had
HA. Good luck with that. Laziness has nothing to do with a globogym or the people around you – mediocre or inspiring. You’re right, laziness is a personal issue. But since you posted about it I figured you were open to feedback. We should all be open to positive input no matter how long we’ve been training.
I was just offering some suggestions. I should have learned my lesson the last time I offered some help. I won’t do that again.
600 Meters on Treadmill
Max Push-Ups(Incline, Decline,Regular)
35 Minutes plus
I’m sure this Burpee WOD has Sam jumping for joy.
Can’t we all just get along?
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