Say hello to “The Ensign”

Friday 110722

A: Press: 21 reps unbroken, 15 reps unbroken, 9 reps unbroken

B: WOD: “The Ensign” (courtesy CrossFit Football)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (Post Elements = 95#/65#, Black Box = 135#/95#, Games Prep = 155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds.

Higher standards
How to close-grip snatch from the hang
Consult your biological clock to optimize the effectiveness of vitamin and mineral supplements
Should parents lose custody of super-obese kids?
Walk this way: What prehistoric footprints reveal

Coach Kevin goes for a Turkish get-up into a windmill with one our two new 40kg kettlebells!

* * * * *
What’s on tap for Saturday’s WOD classes:

A: WOD:

7 Rounds (NOT for time)

1 Back Squat

1 Weighted Pull-Up

Post total weight for each exercise.

B: Dodgeball

  • Emily

    yeah Kev!!! get some!

  • Sam G

    Freaking awesome KEVIN!

  • Justin Katz

    I left my Addidas black and white with laces
    Yesterday by by back shower.
    If found can someone leave by desk, I
    Will pickup on Sunday.
    I appreciate it

  • Richard

    Nice work, Kevin!

    A. 21@55lbs, 15@55lbs, 9@45lbs

    B. “The Ensign”
    Round 1: 3 + 3/6/7
    Round 2: 2 + 3/6/5
    Round 3: 3
    Round 4: 2
    Round 5: 2 + 3/6/0
    Round 6: 2 + 1/0/0
    Scaling: Power Clean@95lb, Box Dips

    The best thing about the WOD was Sara’s inability to pronounce it, and refusal to accept it. Hope everyone has a great weekend!

    • Cassie

      i can’t decide what the best part was..it’s between sara admiring your quads, sara yelling at john to go deeper, or sara mispronouncing ensign and jamie telling her to pronounce
      C-O-L-O-N-E-L out loud. epic class.

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

        When it comes down to how to pronounce “ensign,” it seems we can blame the French:

        http://en.wikipedia.org/wiki/Ensign
        :)

      • Richard

        Beware Fridays at the Box in 100-degree heat!

  • Manny

    A. 21@75lbs, 15@75lbs, 7@75lbs

    B. “The Ensign” aka “The En-Sign”
    Round 1: 3 + 3/6/7
    Round 2: 2
    Round 3: 3
    Round 4: 1 + 3/6/3
    Round 5: 3
    Round 6: 1 + 3/6/0
    Black Box Scaling

    Ring dip rounds suffered from yesterday’s WOD.

  • Jamie F.

    Great WOD with the 6:15 a.m. crew:

    Round 1: 2 Full Rounds
    Round 2: 1 Full Round + 3 Power-Cleans + 6 Push-Ups + 2 Ring-Dips
    Round 3: 1 Full Round + 3 Power-Cleans
    Round 4: 1 Full Round + 3 Power-Cleans + 6 Push-Ups
    Round 5: 2 Full Rounds
    Round 6: 1 Full Round + 2 Power-Cleans

    Power-Cleans @ 155 LBS

    Stay hydrated and hit it hard.

  • http://wodalmighty.blogspot.com Reis

    If anyone finds my sheet of paper on the front desk to the left of the sign-in screen (my name is on it) put it aside…I’ll try to come by at lunch today and grab it so I can post/log the WOD info.

  • Josh R

    Nice one, Kevin!

    I’m just now noticing that this WOD is 18 min. long, not 3 min.

    • Josh R

      Er, 23 min. with rests, I guess.

  • Jason W

    Random Friday question: does anyone have a good PCP recommendation? I need to find a doctor who’s prescriptions don’t include “stop exercising” and “stop eating protein”.

    • Mike K
      • Mike K

        I know they only launched that recently, but it may be a start

    • Ian

      Laurie Teitelman, N.D., BSc., Hons.

      C: (716) 5-NATDOC

      W: 212.227.2368

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

    Hey everybody, I’ve been meaning to blog about this but now is as good a time as any: we need to start gearing up for Fight Gone Bad 6, the crossfit-community-based international fundraiser that has done so much over the years to help cancer survivors and wounded military (among others). This year we’ll be raising funds for the CrossFit Foundation (benefiting Infant Swim Rescue), Special Operations Warrior Foundation, and one other as-yet-unchosen charity that you can go vote for now.

    Two years ago we made our first go at participating in the fundraiser, and managed to raise around $5,000 in just 2 weeks. Last year we got a good, early start and raised $24,718, placing 9th in the world. This year we want to blow both of those numbers out of the water.

    And we’d love your help in doing so.

    The event will take place on Saturday, September 17th (a week earlier than usual), so be sure to mark your calendars now.

    And here’s the really cool part. If we get enough people to sign up to be on Team CrossFit NYC that we have the biggest team worldwide as of this Monday, July 25th (5pm PST), then I as team captain will win a free iPad 2.

    If I win the iPad 2, I won’t keep it for myself but will instead donate it to one randomly chosen FGB6 participant at CFNYC who raises at least $150.

    So if you want a chance to win a free iPad 2, then please sign up ASAP. It only takes a couple minutes to register and it’s free to do so. (You’re not obligated to raise a certain amount of money and if you really want to win that iPad 2 you’ll find out that it’s pretty easy to raise that $150.)

    • Richard

      Signed up! Looking forward!

  • kevin p

    Thanks everyone! I think the TGU to windmill was invented after German strongmen had a few too many beers centuries ago. Good times.

    • http://wodalmighty.blogspot.com Reis

      Well done Kevin! That is a pretty sick display of strength…

  • KJ

    It was so nice to stop by the box today! I’m going to try to stop in next week before I return to my regularly scheduled madness on the other side of the Hudson, known as the 11-month school year.

  • Jeff

    anybody know anything about this?
    http://meatopia.org/

  • Michael w

    I think i left todays class a full 5 pounds lighter than
    at the start.

    Presses at 75lbs.

    Round 1: 4 + 1
    Round 2: 3 + 3/6
    Round 3: 4
    Round 4: 2 + 3/6/3
    Round 5: 4
    Round 6: 2 + 3/6/5

    Power-Cleans at 135lbs

    Heck of a wod.

  • Sofia

    A- 40-45-50
    B- 3 + 2 sq/ 3+3 cl/ 3 + 2 cl/3/3/3

  • Steve Slo

    A) Presses: 20 at #75, 11 at #85, 8 at #85
    B) #135 power cleans, pushups, bench dips
    3 – 2 (+1 clean) – 2 – 2 -2 -2

  • Rafi aka Enstein

    Kevin, that was sick. I did it with an 8 kg… new pr….

    Press @ 45#

    r1: 3+ 3/5
    r2: 3+ 2
    r3: 2+ 3/5
    r4: 2+ 3
    r5: 2+ 3/4
    r6: 2

    Power cleans @ 115#

    Thanks for the nutrition info today Allison!

  • Hari

    A: 80, 80, 80
    B: 3, 2, 3, 2, 3, 2 (115 lbs)

  • Eric

    Rd 1: 4 full rounds
    Rd 2: 1 full round, 3 PC, 6 PU, 5 RD
    Rd 3: 3 full rounds, 3 PC
    Rd 4: 1 full round, 3 PC, 6 PU
    Rd 5: 3 full rounds, 3PC, 5 PU
    Rd 6: 1 full round, 3 PC

    PC at 135#, which were the easiest of the the exercises. Ring dips were the hardest

  • Seth

    A. 21-15-9 @75lbs

    B.
    Rd 1: 3 Rounds @ 105 + 3PC
    Rd 2: 2 Rounds @ 105
    Rd 3: 4 Rounds @ 105
    Rd 4: 3 Rounds @ 105
    Rd 5: 3 Rounds @ 105
    Rd 6: 2 Rounds @ 105 + 1PC