Get up, stand up

Thursday 120405

WODs at HR:00 and HR:40
A: Ring Rows 3×20

B: Three rounds for time of:
Turkish Get-up, 24kg/16kg kettlebell, 21 reps
Run 400 meters

WODs at HR:20 and HR:30
A: Russian Gymnastics Warmup

B: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg/16kg
60 Sit-ups
70 Burpees

NOTE: Today we have morning and evening sessions of NYC Endurance running class. 6:30am AND 6:30pm, both meeting up at 25 W. 26th St.!

Be sure to CLICK THROUGH to read this blog post where we’ve published an article by Coach Avery Wittkamp (pictured here with kettlebell)Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit“.

Stay tuned tomorrow for a companion piece by Coach Sara!

Push, pull, lift, press: A look into the potential of Adaptive CrossFit competition
Can watching Star Trek increase your snatch? Yes!
Radiolab: Guts (audio)
Why your training will benefit from you getting out into the wilderness
Creamy coconut “get some” ice cream / Beef heart mole

Coach Tom & Coach Avery with visitor Big Mike!

Here’s what’s on tap for Friday’s WOD classes:

WODs at HR:00 and HR:40
A: Front Squat 3×5
Back Squat 1×15-20

B: 3 Max Single Set Pullup Attempt

WODs at HR:20 and HR:30
A: Ring Rows 3×20

B: Three rounds for time of:
Turkish Get-up, 24kg/16kg kettlebell, 21 reps
Run 400 meters

  • Jason L.

    If you’re doing the TGU workout you might want to bring knee pads.  I did 100 TGUs once and my knees were bleeding a lot.  Then again, if you don’t want Sara to call you a pussy, I’d keep them at home.

  • Dickie

    Coach Ryan just got me doing kipping HSPUs.

    #DickieJustGotCOMPETITIVE

    • Cass

      who’s that hot guy in the blue innov8s and the sick hoodie doing kipping HSPUs?

      • Dickie

        Who’s that comin’ down the alley?

        Who’s that comin’ down the alley?

        He’s been gone so long…

        DICKIE’s BACK IN TOWN
        Here he comes now.

        Dickie’s back … Oh oh all right!

    • Anonymous

      You’re back! :)

      nice job today!

  • Anonymous

    A: Cleans 115-135-155 … working on form

    B: 10 Rounds NFT: 10 Knees To Elbows / 5 Ring Dips

  • Anonymous

    Thanks for writing that Avery!  We are all very lucky to have you as a coach!

    • Dickie

      Avery’s like a taller, less-green Yoda.

      • Anonymous

        i was thinking more Jackie Joyner-Kersee mixed with Abigail Adams sprikled with a light dusting of Annie Oakley.  But that’s just me. 

        • Dickie

          Bernadette Peters as Annie and Laura Linney as Abigail? That’s pretty hot.

          #NotSayin’IHave…JustSayin’IWould

          • Amanda Long

            #LookWhoIsBack

        • Avery W

          This might be the best compliment *ever*.

  • meret

    avery’s 6:30am post-elements here:

    A: Russian Gymnastics Warmup (got some decent hang-time in the handstand practice! wooohoooo!!!)

    B: For time:30 Handstand push-ups (off box)40 Pull-ups (with black and green bands)50 Kettlebell swings, 12kg60 Sit-ups70 Burpees

    completed in 17:46. burpees will be my death.

    • meret

      what’s with the weird formatting again?! ugh.

      • Anonymous

        You should be able to click “edit” after you post to fix such things.  Nice work on the WOD!

        • meret

          i don’t see a edit option. maybe ’cause i’m on an older browser?

          • Anonymous

            Possibly…try the latest Chrome or Firefox…both show the edit option after you post.

          • Naveen

            unless you’re posting as a Guest…

          • meret

            a ha!!!!

          • Anonymous

            I shouldve known, since you wear the same hat as Naveen…

    • Cass

      NICE WORK! that’s a great time..meant you scaled properly to keep moving through the workout!

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

    Did this scaled with 8kg and only 14 TGUs in each round, and my shoulders still feel like they want a nap. 

    On the other hand, I’m much more comfortable with TGUs now.

    Here’s a Paleo recipe I wrote up last night for Skate and Arugula Salad: http://linsfitnessjourney.blogspot.com/2012/04/cheap-skate.html

  • Cass

    26th street corner WOD..as in..i hid in the corner and did this, while rapping along to missy elliot’s work it..”i put my thing down, flip it and reverse it”

    3 sets of 3..find max power clean
    83-93-100 (2 at this weight, failed the last rep), almost PR

    WOD
    8 rounds..60 seconds on..30 seconds rest..
    2 powers cleans, then spend the rest of the 60 seconds doing pull-ups..
    power cleans at 85#
    round 1 pullups = 13 or 14 (lost count)
    round 2 pull-ups = 9
    rounds 3-8 pull-ups = 8

    LOVED this WOD

    • Anonymous

       awesome job Cassinator! 100lbs… crazy!

    • Anonymous

      Triple digit cleans…nice work Cassie!

  • Amanda Long

    Did this scaled with 12kg – took me about the entire class but felt awesome on my hurt shoulder. Absolutely exhausted after this week, but have really enjoyed all of the wods!!!

    • Anonymous

       hopefully your shoulder is good to go next week  – great job today!

    • Amanda Long

      And when I said 12kg, I meant 8kg. I really need a day off…

    • keller

      did you wear red lipsticks and red heels?

      #interestedinthesetypesofthings

      • Amanda Long

        #Thoughtitwasbetterreservedforsquatstomorrow

  • Anonymous

    Scaled this WOD  8kg

    This was more exhausting than I thought it would be

    • Amanda Long

      Great job today KC!!!!!!

  • Anonymous

    Yesterday’s chipper – 37:41

    HSPU 45+10 (reps 1-15) 45+25 (reps 16-30)
    black band pull-ups

    I was going to suggest it be called “Shit Sandwich” but in this case the shit was the bread.  HSPU took around 10 minutes.  Burpees took 15 minutes. Not a shining moment in my WOD history…

    • Anonymous

      You finished it man.  And these are the WODs where we shine the brightest!  :)

      nice work.

      • Anonymous

        Thx Greg…

        • Anonymous

          Shine on you craaaaaaaazy diamond!

          • Jim S

            Agreed. When I’m fast I congratulate myself for being fast. When I’m slow I congratulate myself for my grit and perseverance. I am frequently gritty. :)

  • Malcolm

    Used 20kg and it took about 30 minutes (I think).  Took about 4 reps to realize that 24kg wasn’t going to happen.

  • Anonymous

    is anyone interested in running the scotland 10k this saturday? I have a buddy who cant make it and is looking to give away his spot. email me at phauswald@gmail.com if interested

  • Erica G

    Last chance to fill out my awesome survey inspired by CrossFit! As long as you live in the US/Canada & aren’t a pro athlete you can fill it out. Takes ~ 2 minutes. Thanks! 

    And if you have already filled it out, thank you thank you! Much appreciated.

    http://nyu.qualtrics.com/SE/?SID=SV_1Ilo7td0MsRLDRG 

    • Anonymous

      I’d be interested to see a summary of the results.

      • Erica G

        Will do!

      • Erica G

        Will do!

  • Erika Ramos

    8 kg tgu, 22 each round and unbroken. fun! 

  • dan def

    If you have not yet read the article written by coach Avery linked at the top, please do so.  If you have read the article, please read it again.  It’s that good.  

    • Anonymous

      100% agreed. Thanks so much for taking the time to share your perspective Avery!

  • Shannan

    Great piece Avery!

  • Dickie

    Sara’s Companion Piece:

    1. Don’t do that.
    2. THAT’s not it.
    3. What the FUCK are you doing?
    4. Seriously, stop it.
    5. WHY ARE YOU RESTING!?
    6. All the way down, John!
    7. <>
    8. MOVE!
    9. DO NOT KIP THOSE!
    10. See. I told you it’s a 3 minute workout.

    • Andy G

       11. If you don’t back on that bar I’m going to PUNCH YOU IN THE FACE!

      • Dickie

        ANDY G!  I MISS YOU!

      • Anonymous

        Yeah wtf Andy? Does your beard not fit through the front door anymore?

        • Andy G

          Oh you guys still around? I’m at work by 7AM now. Maybe you didn’t hear, the new cool is the afternoon classes anyways. We show up and lift heavy shit and do serious wod’s. Not wasting time with video interviews or any of that party organizing. Do miss you guys though.

          • Anonymous

            I’m doing 3:00 today.  You comin?

          • Andy G

            Will be in there around 4 to warm up for the 5:20

    • Andy G

       11. If you don’t back on that bar I’m going to PUNCH YOU IN THE FACE!

    • Anonymous

      12. Put your tounge back in your mouth!

      • Anonymous

        13. Don’t wear fucking makeup to my class

        • Amanda Long

          14. That doesn’t count. Do it again

    • Anonymous

      12. Put your tounge back in your mouth!

    • Avery W

      Can I please get this on a tank top?

  • Sara

    3 rounds with a 33# barbell. Took about 39 minutes. Then worked up to a 128# bench press.

  • Sean M.

    Since most of my posts are generally skewed toward grumpy, I figured I would try something new.If you haven’t read Avery’s article already…you should.  It’s short and on the surface appears to be simple, but it’s filled with a lot of accumulated nuggets of very good advice.  I’ve been doing CrossFit for a little over 7 years now and there are things in there that I still need to be reminded about.  ”even coaches need coaches” – That’s why I train with her.  Plus, she always has good advice, she has a great eye for movement, and she cares.    

    • keller

      change is bad… I’m scared of the impending doom…

    • Dickie

      Sorry. I logged in as Sean M by accident.

    • Sam Gaberal

      I care!

  • STEVE dba THE FRONT DESK

    Did anyone leave a pair of sunglasses in the shower? …They’re at the front desk. 

  • Jana B.

    6:20 PE 20:19 (black band and scaled HSPU).  Near-vom experience. (and by scaled I mean moving the floor closer to my head w ab mats)

  • Devin from CO

    I’m the drop-in guy from Colorado. I’ve crashed your AM WOD’s 15-20 times over last 18 months. I get to workout at a lot of different boxes around the country and just wanted to tell you guys that I fucking LOVE coming to CFNYC. Best energy, great programming, awesome people. 10 hours L8R and 3000 miles away and I’m still stoked from this mornings session – oh yeah, and I HATE TGU’s! Not sure how that happened. I think its cuz CFNYC has the secret weapon. Her name is Sara. Badass. You guys are lucky. Will be back soon. Thanks for letting me drop in.

  • Jeff

    21:38
    subbed 500m row for 400m run
    TGUs were done 3 per side at a time, arm extended at bottom of the rep

    • Jeff

      I mean 23:18

  • Hari

    30-70 rep Chipper WOD: 24:46 RX’d

  • Judith Walton

    What an
    informative and useful blog you are running. This post has added a lot to my
    knowledge, please keep us informed about the subject. Thank you 

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