Testing, testing, 1-2-3

Posted on April 1, 2012 by Allison Bojarski

Monday 120402

WODs at HR:00 and HR:40
A. Back Squat 3×5

B. “Baseline” (Compare to 111228)
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

WODs at HR:20 and HR:30
A. Barbell Turkish Get Up

B. “Tabata This!” (Compare to 101011)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

CAPTION CONTEST! This is the craziness that ensues when CFNYCers socialize outside of the Black Box. What’s up with Coach Sara, Athlete Cass, and Athlete Dickie?

“My paleo media diet” by our very own Jim S.!
The deadlift set-up (Starrett & Paoli)
Your brain on food / They like it raw / How does ‘pink slime’ taste?
Losing weight and getting strong
5 weeks of love and hate (of the Open)
60 Minutes on whether sugar is toxic

We had a blast with our Happy Hour on Friday. Here’s a few shots from the evening:

WODs at HR:00 and HR:40
A: Deadlift 3×3, Deadlift 1×2

B: Five rounds for time of:
12 Wallball shots, 20#/14# ball
12 Toes-to-bar

WODs at HR:20 and HR:30
A. Back Squat 3×5

B. “Baseline” (Compare to 111228)
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

  • Anonymous

    Does anyone else find it the least bit conspicuous/convenient that the only pictures to surface from the Happy Hour were taken before 8:30pm?
    #WODSofshame

    A: 185-205-225 working on form today
    B: 4:29 (00:36 PR from last November)

    • Dickie

      I’ve seen some pictures (and videos) on “other” websites.  #X[Fit]Tube

      Nice job on the PR!

      • Anonymous

        thank you, athlete dickie

        • Amanda Long

          Awesome job James!!!!

    • Cass

      you didn’t make it to anything that happened after 8:30pm james..and what happened after 8:30pm stays with the post 8:30pm crew

    • Cass

      you didn’t make it to anything that happened after 8:30pm james..and what happened after 8:30pm stays with the post 8:30pm crew

      • Anonymous

        Touché. But I’ll have you know I left at 8:45, thank you very much.

        • Cass

          if you stayed..you would’ve been aussie Nick pull out some Riverdance move, me and my fancy 80s footwork moves that Erika Ramos taught me, and Rory doing HSPUs at an 80s bar..jealous yet?

          • Anonymous

            #greenwithenvy

    • Anonymous

       great job James!!!!!! sorry i had to miss class this am….

      • Anonymous

        Thanks, Kristin. We had a lot of fun. But I’m sure we’ll have fun tomorrow, too!

  • Anonymous

    Caption Contest:  “Does that photo remind anyone else of their Bar Mitzvah?”

    Baseline: 3:22 PR (4:22 last December)

    Hip Flexors still feeling Sage from last Friday.

    • Anonymous

      Crushed it, Greg…as usual…

    • Anonymous

      Crushed it, Greg…as usual…

    • Cass

      look who’s back

    • Cass

      look who’s back

    • Dickie

      I wish I was Jewish.

      • Cass

        #YBTJ

        • Dickie

          A. Cassie, you alone know my darkest secrets.

  • Amanda Long

    A. 103, 113, 123
    B. Baseline: 4:20

    Thanks James for counting my reps and cheering me on through the end!

    Looking forward to CF Endurance tonight – great workout if anyone wants to join (6:30 at the box)

    • Anonymous

      Great job, Amanda…especially considering the monkey bar interlude in your pull ups!

    • Anonymous

      Great job, Amanda…especially considering the monkey bar interlude in your pull ups!

    • Cass

      whoa awesome time on that baseline SOOKIE!

    • Cass

      whoa awesome time on that baseline SOOKIE!

    • Anonymous

       great job!!! wish I was there this am but that thing called work got in the way :(

  • Amanda Long

    A. 103, 113, 123
    B. Baseline: 4:20

    Thanks James for counting my reps and cheering me on through the end!

    Looking forward to CF Endurance tonight – great workout if anyone wants to join (6:30 at the box)

  • Cass

    tabata this at 28th street
    41
    row: 4
    squat: 17
    pull-ups: 4
    push-ups: 6
    sit-ups: 10

    biggest different i noticed this time was that i was able to maintain consistency throughout..my tabatas in the past has seen the numbers drop throughout, but today it was pretty stable, which is good..i think

    • meret

      you and your pull-ups. was totally jealous!

    • Amanda Long

      Great job Cass!!! We missed you at 6am! Come back!!!!!!!

    • Dickie

      “Maybe. Maybe not. Maybe f*ck yourself.”

      #TheDeparted

    • Anonymous

       not too shabby…. great job!

  • Cass

    tabata this at 28th street
    41
    row: 4
    squat: 17
    pull-ups: 4
    push-ups: 6
    sit-ups: 10

    biggest different i noticed this time was that i was able to maintain consistency throughout..my tabatas in the past has seen the numbers drop throughout, but today it was pretty stable, which is good..i think

  • Jeff K

    4:41 rx. Like this WOD.

    • Dickie

      It keeps showing up. It’s as if it’s a measurement of something. A base line kind of fitness.

  • Anonymous

    A: 315 – 345 – 375*
    B: 7:04* (21 secs faster)

    Thanks to Jamie, Michael N, Tim, Avery & Andrew…lots of Love & guidance this morning…

    • Anonymous

      went light on the squats, i see…

      • Anonymous

        Never did sets of 5 before.  I wanted to play it safe…

  • meret

    6:30am post-elements reporting, tabata this:

    36row: 5squat: 13pull-ups (with green & black band): 4push-ups (knees): 7sit-ups: 7

    sigh…i suppose you gotta start somewhere…

    • meret

      weird formatting. sorry.

  • http://linsfitnessjourney.blogspot.com Linnea H

    103-123-143 then 153×3

    6:04 with knee pushups and black banded pull-ups.

    Also, I did a quick review of a new paleo cookbook, Well-Fed: http://linsfitnessjourney.blogspot.com/2012/04/cookbook-review.html

    Definitely recommended.

  • Matt M.

    Baseline: 3:40 as rxd
    18 secs slower than last time

  • Jamie F.

    Wendler: Back Squat
    5 Reps @ 185 LBS
    5 Reps @ 215 LBS
    Max Reps @ 245 LBS – 12 Reps

    Wendler: Press
    5 Reps @ 85 LBS
    5 Reps @ 95 LBS
    Max Reps @ 105 LBS

    “Baseline”
    3:52 as RX’d (13 Seconds Faster than December)

    • Dickie

      All that mobilizing seems to be working!

  • Anonymous

    A: 185-195-205
    B: 10:55 Rx

    Slow, but 28s faster than in November, and 17# heavier on the squats.  Thanks to Reis, Michael, Avery, Jeff, and Jamie for spotting me.

  • Rory

    A: 135-185-205 (took it easy post squash match yesterday – soreness)

    B: 4:05 (vs. 4:33 in november) still went out too hard on the row…pullups have come a long way and saved me a ton of time (unbroken)

    C: strict pullups with warm up boy JF

    happy hour was great! thanks to the owners for the drinks and Will for organizing…

    #relievednopictureswerepostedafter8:30pm

    • Dickie

      Ah, squash. I used to play at my club. #PatricianHobbies

    • Cass

      have you recovered from the HSPUs on that slippery dirty floor at whatever random 80s dark place you took us to friday night

      • Rory

        u loved it :)
        only did 2 reps, so not too sore

        • Dickie

          That’s 2 more than some of us can do. [[@$$hole cough]]

          • Cass

            you bet your size 6 ass i can, and will..in 6 months

        • Dickie

          That’s 2 more than some of us can do. [[@$$hole cough]]

  • Arun

    A: 135-165-185

    B: 4:40 rx’d

  • Anonymous

    Btw, another logistical masterpiece this am. Getting 27 people through baseline with just 3 rowers is no small feat.

    • Dickie

      Wait….wait….that’s….9 HEATS!!!

      #StillGotIt

  • Malcolm

    Back Squat:  135 – 225 – 225 (3x)
    Baseline:  4:20 rx

  • Anonymous

    A: 135-165-165-225(fail)
    B: Baseline 4:51

    Thanks Viagra (dickie made me call you that) for yelling at me to get those last pull ups in

    And a shout out to post elements grad Richard for joining us this AM, keep coming back! It’s nice not being the new guy anymore!!!

    And to anyone who finished sub 4 minutes .**cough** Greg/Matt …I hate you.

    • Dickie

      #Leadership

  • BenS

    A: 185, 185, 205
    B: 5:01 rx’d.  13 seconds better than November, which was not rx’d (used assistance on pullups).  The 40 squats were painfully slow.

  • Jason W

    Wendler Back Squat 3-3-3
    231-265-297(5)

    Squat Clean 1-1-1-1-1-1-1
    135-155-175-195-215-225(f)-225

    Baseline
    3:50 rx’d

     

  • http://www.facebook.com/leienming Andrew Louie

    A: 185, 205, 225
    B: Baseline 4:48 Rx’d

  • John

    Figure I should start posting instead of being a silent observer..
    A: 225 – 245 – 245
    B: 3:47

    • Anonymous

      Nice!

  • Hari

    A: 205, 215, 225
    B: 4:30

  • Peter F

    Baseline:4:33 (21 secs pr)
    Backsquat: 125,135,140 (5 rep pr)

    Prs like whoa. I like how the Wendler post is accompanied by a photo of Henry Rollins’ back even though it has nothing to do with Rollins or backs. I was waiting for him to tie it in somehow and realized that Rollins pinups are always appropriate. Thanks, Jim!

  • Jason L.

    A. Squat 3×245 3×275 5×310

    B1. Bench Press 3×145 3×165 8×185
    B2. Weighted Chin-up 5x24kg 5×26.2kg 5x28kg

    C1. Weighted Ring Dip 10, 10, 9 w/ 25# vest
    C2. Weighted Ring Row 10, 10, 10 w/ 25# vest
    C3. RFESS 8, 8, 8 w/ 25# vest + 24kg per hand

    D. 5 rounds:
    20 pistols
    25 pushups
    25 situps

    E. 3 sets:
    3 weighted pull-ups, 45#
    5 strict pull-ups
    7 kipping pull-ups

  • Jim S

    Still working on that impinged left shoulder. 30 min T-spine and shoulder mobility. The 2-ball peanut rolling on my spine barely hurts anymore. Or, maybe I just passed out.
    A: back squat x 5 – 45, 135, 45, 95, 115, 135, 155, 165, 175
    Really working on bar position and keeping my knees over my toes. Kept the weight reasonable today and made huge gains on form. In particular I’m getting the bar a bit lower with my elbows pulled back to support it. My copy of “Starting Strength” is getting dog eared.
    B: 5:36 – 3 seconds faster than last time. Those pull ups were the first time I put my arms over my head since 12.5.

  • Clomita

    Baseline 5:20… I had a lot of gas left at the end, I paced myself WAAAY too slow during the squats and situps.

  • David Stogsdill

    PE 5:40 

    A: 135, 165, 195×1, 185×3
    B: Baseline 5:24 Rx’d

  • Asegal04

    A. 225 x 3 sets

    B. 3:46
    (4 sec improvement from last time). Not really impressed with this…going for 3:30 next time

  • Ben M

    A: 135(warm up) 205, 225, 275
    B: 5:13 RX

    Heaviest I’ve gone with back squat’s so far. Progress is a great feeling.

  • Zoe

    5:16 Rx’d… 4s PR from November, but kinda disappointed. Was hoping to finish closer to and potentially under 5 min. Maybe next time.

  • Jana B.

    A: Warm up (x5 at 53-73) 93- 123-128 (didn’t time this right)
    B: 5:49 w black band and knee pushups

  • Michael North

    A: 225, 255, 275
    B: 7:10. 53s PR from Nov.  Was UB thru sit-ups.  Push-ups were slow. Pull-ups were singles (or no-reps – x2).  Currently working on pull-ups with Armstrong pull-up program.

  • Wbgreene