Final clean up
BLACK BOX WOD (current skill: the clean):
21-15-9 reps of:
Clean 135 pounds
Post time to comments.
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Post-Elements WOD @ 7:30pm w/Dan Def (subbing for Hari):
Every Minute on the Minute for 15 Minutes:
5 Ring Dips
If you do not compete all (5,5,5), reduce
to (4,4,4) for subsequent rounds.
Reduce further, as needed.
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We here in CFNYC blog-land are always looking to feature stories from our members and coaches about how they’re getting stronger, faster, etc., and putting that improved athleticism to good use in sport competitions, etc. Here’s our latest story, from Coach Avery:
The IKFF NY Open Kettlebell meet that Vadim Noskov of CrossFit LIC held was great. It went really, really well. I surpassed my initial goal of Rank 2 and got the highest rank I could with the 16 kg in Long Cycle (swing clean and jerks) in the 65 kg division. I completed 106 reps for Rank One in Sporting Perfection which was a 16 rep PR from training and managed to swing for the entire ten minutes (you only get one hand switch during the comp and no resting of the bell). I was pretty worried I was going to drop the bell before the end, since grip is my biggest issue in training right now–not strength or endurance. Was 2nd place overall in my division.
Next step is to use heavier bells (20-24 kg) to try for candidate of master of sport/master of sport etc. and/or try another division like Snatches or Jerks. Did the CrossFit Challenge too and placed first in the women for the met-con with fastest time. (Even though I felt like dying at the end with the heat after the kettlebell work!)
Overall it was a really fun, successful meet and I’m looking forward to doing more and achieving higher ranks in the future. Completion of a very long time goal that I had pre-Crossfit, always wanted to do a kettlebell competition!
Got your own story to tell? Whether it’s climbing a mountain or entering your first competition (or any other story that shows how your gym training has improved your life), please send us your story at ALLISON @ CrossFitNYC dot COM. Thanks!
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My third eye / A 10-minute mind clearing
Road warrior update
If you ain’t assessing…you’re guessing