Just the bar is plenty

Posted on August 30, 2010 by Allison Bojarski

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am
ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 is SOLD OUT!
#150 Mon/Thur @ 7am, starts Sept 13 (4 slots left)
#151 Mon/Wed @ 7pm, starts Sept 13
Monday 100830
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Post time to comments.
VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)–10 slots
James “OPT” FitzGerald, Oct 2 @ 8am–6 slots
R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd
How bathroom posture affects your health (hint: squats are the key to everything good in life)
First cannibals ate each other for extra nutrition
Arthritis patients may benefit from weight training
Shrimp, sausage, and summer squash casserole
Genetically modified crop escapes into the American wild
There is no speed limit (lessons that changed my life)
HAPPY BIRTHDAY (and welcome back!) to ELIZABETH J.!

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options via BrandX:
    Big Dawgs
    as Rx’d
    The Porch:
    With a 35 pound barbell, 21-15-and 9 reps for time of:
    Turkish Get-ups, alternating arms
    Sotts press
    Pack:
    With a 15-25 pound barbell, 21-15-and 9 reps for time of:
    Turkish Get-ups, alternating arms
    Sotts press
    Puppies:
    With a pvc-10 pound barbell, 15-12-and 9 reps for time of:
    Turkish Get-ups, alternating arms
    Sotts press
    ———-
    Be glad that we have lighters bars besides 45#. We’ve got 11#, 22#, and 33# (and PVC!)
    Times to shoot for: Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Please note that all those people, male and female, did the WOD with the 45# bar.

  • Brian

    Crossfit NYC will be hosting a Running Seminar by NYC Endurance on Sunday Sept 12th from 9a-4p. If you have any problems/pain/discomfort with running we will analyze your form (from head to toe) to help you become more efficient and pain free. This class is not only just for runners, it is open to all individuals who want to become more efficient in their movements and fast times on their WOD’s. For more information and to sign up please go to
    http://www.nycendurance.com/events/
    Thanks
    B

  • MC

    Isn’t this just 45 reps for time? What’s the point of the 21-15-9 format?

  • Simon P

    @Brian – I hope you’ll do one in October! I’ll be out of town for most of the latter part of September otherwise I’d be attending this one for sure.

  • Shayna

    22# bar 21:25

  • http://www.likemytweets.com Brian S.

    i finished this wod about 4.5 hours ago. the pain tightening of my shoulders is really starting to kick in about now.
    22:32 rx

  • Paul B.

    13:29 22#

  • Luke S

    13:21, Rx’ed.
    My wrists felt funny.

  • derrick

    13:25 rx’d

  • Jay Goebel

    17:04. 35# KB and PVC pipe

  • NF

    Open gym in the morning??