Tabata plus weight

Tuesday 110823

A: Back Squats 5-5-5

B: Weighted Tabata Squats

C: 150 Situps for Time

“The technique is always terrible. The people are always excited. And the weights are always surprisingly heavy.”
Lift like a girl
Put down the kale smoothie: Why you should cook your food
Movement of the week: The Hadza squat
How to prepare and cook beef heart
Who’s got your back? (extra points if you recognize whose back that is)

“Sunday in the Park with Will“

If I had to choose the number one reason as to why I CrossFit, it wouldn’t be for the Zombie apocalypse training, it wouldn’t be for the euphoric feeling you get after puking post-”Fran”, it wouldn’t even be because I’m completely in love with Sara Carr (although she’s a close second) – it would be for the community.

CrossFit is unlike any other training in the world. It’s a sport. It’s a lifestyle. But in more ways than one…it’s a community. Athletes from all walks of life, backgrounds, and boroughs come together at 25 W 26th for an hour of something they can’t get anywhere else.

For that one hour, they are part of something truly great and rewarding – a team. We cheer each other on, we push each other harder, we scream and yell at each other to “get back on the bar” and “why are you resting?”

But at the end of the day – we come together, hug it out, and actually thank that dude who we hated only 5 minutes before for calling us a pansy thus forcing 12 more pull-ups out of us.

On Sunday, a small group of us from CrossFit NYC came together to do a WOD in the park. There was a bit of confusion on the blog as to when the WOD was going to be (this week? next week? yesterday?), but it worked out well in the end.

Despite the manic depressive weather, the signs posted everywhere banning organized sports (which we totally gave the bird to), and all the little monkeys swinging from the trees – we had an awesome time.

Erika was cheering à la “Bring it On” during the star jumps. Kevin (this was his 4th WOD ever) totally came to her aid with his own cheer. Ask him to do it for you when you see him.

We laughed. We cried. We sweat. We wanted ice cream… we still want ice cream.

The Park WOD:

5 Rounds of:
1 minute Burpees
1 minute Pull Ups
1 minute Star Jumps
1 minute Sit Ups
1 minute Rest

Post-WOD photo (left to right): Caitlin, Courtney, John, Natasha, Will, Wayne, Kevin, & Erika (down in front):

Quotes from participants:

Natasha: “Will stepped up big time and ensured we made the trek worth it. The crew was great and had a blast! I don’t need to do another star jump for a while.”

Erika: “All I have to say is burpees and star jumps (mixed in with some sun, sprinkles and stares) were the best way to start off the day. We even got some color – I’m rocking a sexy shorts tan on my thighs. Worth it. GOOOOO TEAM!

Kevin: “As to the 8 year olds, there was a really fit guy with a workout/tour/family group of some sort on the pullup bars next to us. He had the kids doing muscleups, with a lot of assistance from the adults.”

* * * * *
Here’s a preview of Wednesday’s WOD:

A: Clean 3-3-3

B: 2010 Northwest Regional Event #1

3 Rounds For Time:
10 Overhead Squats 135#/95# (Post Elements 95#/65#)
50 Double Unders