Intermediate & Advanced WODs: Wednesday 120502

Posted on May 1, 2012 by Allison Bojarski

Wednesday 120502

Intermediate & advanced WODs at HR:00 and HR:40
A: Russian gymnastics warm-up

B: “Helen”
3 rounds for time:
400 meter run
24kg/16kg Kettlebell swing, 21 reps
Pull-ups, 12 reps

Tim (pictured below at left) writes: “Playing Gaga [the game, not the Lady], Crossfit NYC vs. Crossfit Queens (CFNYC won).” Way to regularly learn and play new sports, guys!

Experience the CMC Pit at CFNYC this Sunday, May 6th @ 2pm @ 28th St.
The problem with success
How to make perfect rice every time / How to boil vegetables beautifully
Hope for someone to chase
People are awesome / I believe I can fly
Against chairs

Here’s what’s on tap for Thursday’s intermediate and advanced WOD classes at HR:00 and HR:40:
“Hope”
Three rounds of:
Burpees
75#/55# Power snatch
Box jump, 24″ box
75#/55# Thruster
Chest-to-bar Pull-ups

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

  • Gwachsteter

    11:09 Rx’d +  (2 pood)

    Monahan was not around this am so someone had to use the big red kettle bell.

    • james_vergara

      Real manly, Greg…real manly

  • Amanda Long

    Endurance class last night was awesome! Not sure if Brian was quite prepared for the invasion of some of the 6am ladies!!!!

    10 – 100m sprints with 42 second rest in-between with Christine; 17 – 18 second splits

    • Kristin_Cunningham

       wish I made it…. damn work

      • Amanda Long

        We missed you!!! Same time, same place next week :)

        • Kristin_Cunningham

           will be there and with a watch this time :)

    • GinaFleacyno

       He seemed to rally us in pretty quickly….

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

    Helen: 11:18 Rx’d – 36 sec improvement from 120305. gotta get butterfly pull ups, pull ups are slowing me down.

    • jim h.

      butterflys aren’t your answer at this point.

    • Naveen

      unbroken swings and regular kipping should lead to sub-10.

  • Jeff K

    12:10 (Rx plus): used the 28kg KB the first two rounds before I realized. Still a PR.
    In over two years of Crossfit, April was the first month that I consistently kept track of my workouts; 82% RX. I did my own pushup challenge – 2,010 pushups in the month of April.

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

    What is this rice article doing here? rice is not paleo =P

  • Rory

     Considered changing my login to Kimbo_Rory for this one but decided against it b/c this isn’t targeted at coaches or management.  In fact, Sara gets kudos for dealing with the logistical nightmare day in and day out. Limited resources (today it was RX’d KB’s) at 26th street and crowded morning classes.  This is the state of affairs and she handles it incredibly well (Will we miss you at 6am).  My issue is with people who either mid WOD or immediately before WOD claim someone else’s equipment or move stuff someone else had setup.  Please ASK people, it’s not that hard.  Here’s why I’m a cry baby this am:
    I did Helen in 11:50 vs. 11:38 in March.  I was feeling pretty good this morning and was hoping for a good time.  Instead the WOD was a shi! show.  I went on the run get back and someone is using the KB I thought I was gonna use.  So I decide to wait til another one opens up, after 10 or 15 seconds I jump on Mike W’s KB with full expectation that when he gets up from his run I’ll drop it and switch (#2wrongsdon’tmakearight).  He was gracious enough to tell me to continue and did pullups first (#whatamensch).  So I’m done with my KB swings and go to the pullup bars.   Oh sweet, someone moved the box I setup and is doing pullups.  So I go setup another box and start my pullups, which I did unbroken for the first time (#yeahi’mpsyched).  On the next rounds I just did pullups first and used someone else’s KB when they were done.  Should it have bothered me as much as it did probably not but it did and pissed me off so had to vent.

    Please people if something is setup ahead of WOD ask if someone else is using it.  Thanks to Mike W for being a gentleman.

    #isitjulyyet

    • Michael North

      You need to run faster :-)

    • reisbaron

      My box/band regularly gets moved after I set it up.  All. The. Time.  Shame is that the majority of people you’re targeting your message to are not reading your plea.  I suggest using a sheet of paper with your name on it, along with “PLEASE DO NOT MOVE”.  It ain’t fool-proof, but it might help…

      • Rory

        i like your thinking…could also put that chalk to good use :)

        in huge white chalk…THIS IS BEING USED, DON’T MOVE

        i’m sure mgmt wouldn’t like that though

        • Dickie

          I used to write in chalk: “Dickie’s Bell; Do Not F*ck”

          • http://timbroder.com Tim Broder

             pee on your equipment. if people touch it, pee on them

          • Dickie

            Oh…we weren’t supposed to do that?

          • http://timbroder.com Tim Broder

             I was wondering what that smell was

    • james_vergara

      This message would certainly have been better received if it were posted as “angry and anonymous.”. Sorry to hear about the morning shitshow. As Reis can attest, one way to have people not move your shit is to scale up the weight (#easytosayonarestday). No one would have messed with your two pood bell!

      #isitjulyyetindeed

    • Gwachsteter

      too many dudes – not enough kettle bells…  that sucks Rory.

      I guess the only way to prevent this from happening again would be to run 3 heats, cap the class size, or get some more kettle bells.

      • Dickie

        Or just build a home gym. Who needs community.

        • Gwachsteter

          Your ceilings are high enough for rings right?

        • Naveen

          #thatswhatnbcsaid

          • Steve Slo

            #sixseasonsandamovie

      • Kameron

        I vote we settle all equipment disputes by way of duels in the middle of 26th St. That, or by deathmatch. The dispute is settled, and class sizes will shrink. We call that a two-for-one special. ;-)  #cavemandisputeresolution

        • Rory

          as long as I don’t have to fight Sara, i’m fine with it

    • Michael North

      Question that has been plaguing me all morning. If you don’t use a pull-up band, why the need for a box?

      • Rory

        #verticallychallenged but good one!!!

        u take a break from back squats in your office to write that post?

        • Michael North

          Why would I take a break? #multitasking

    • Hari Singh

      Your raised some broader issues worth addressing. We want to move towards capping classes at a maximum of 24 and probably fewer. We are running classes every 20 minutes during our busiest hours. I was not there, and I know that Sara is a logistics genius, so I need to ask some questions:

      We have 18 spots on the floor and if no one is doing anything other than the WOD there are probably about 20 spots on the floor. For KB swings, it should have been fairly easy to put two people in a spot, so I imagine that the problem should not have been a unique space to put your KB. We also have 24 pull-up bars, so the problem should not have been finding a unique spot for pull-ups. (This all assumes there were 24 people or fewer doing the WOD. Is this correct?)

      It seems to me (and I’m speculating here) that either there was no clear sense of where people were working and storing their equipment. (Were people in uniquely assigned spots?) or people knowingly left their spots and took other people’s equipment. (Were we short on kettlebells?)

      I’d like to more clearly understand what happened, so I can figure out whether this is a crowding problem, and equipment problem, or an gym etiquette problem. I have been studying the White Boards and I am seeing that the AM classes rarely exceed 20 people, since we added additional classes at 28 Street.

      In sum, we want to do what it takes to solve the overall logistical problems. Assuming people generally try to do the right thing, what is it we could have done differently to have made it easier for people to do the right thing?

      • Hari Singh

        Would it help if we numbered the spots on the floor and then had people put their spot number to the left of their name? Would this more clearly define people’s space?

        • Adam H

          Overcrowding doesn’t help this problem, but make no mistake, this is a gym etiquette problem.  It’s been going on since I joined Crossfit years ago, way before classes were more than 10 people.  This comes up on the boards constantly.  I remember there being a rather long discussion about it on numerous occasions, September 20th, 2011 being one of them (but can’t see those comments any more).

          The bottom line is we have a lot of people in the gym who do not seem to have any awareness that equipment on the floor might possibly be in use.  What I can’t figure out is why after all the days of people complaining about it on here I’ve yet to see a coach who has even attempted to address this in/before a class.

          If I EVER need something that isn’t put in it’s proper place, I got to great pains to make sure no one is using it first.  Why other people can’t figure this out is beyond me.  What is also beyond me is that every time this happens all the “solutions” that are proposed try to skirt the issue.  Why don’t we try and address this issue head on for once?

      • Rory

        Thanks Hari for your concern and again reiterate my post was targeted at members not coaches or ownership.  Today’s 6am class was busy and most people wanted to do KB swings as Rx’d, 24kg.  I think there were 15-18 guys at class.  There are only 6/7 24kg KB’s at 26th street (my understanding is that 26th street is for intermediate/advanced wods so shortage probably related to the 28th street transition).  We broke into 2 heats and one of our elite athletes used a 2 pood (#gregureabeast).  The math seemed to work when we broke up to get ready.  All the men were in the front of the gym and the women in the middle portion, plenty of room for swings as you point out.   I stood at the KB I thought I was gonna use, made sure no one else was using it, then went to setup my box for pullups and then to tape my hands…began the run portion of the WOD and came back to my KB being used by someone else.  The pullup station situation is just lack of awareness/etiquette not space/equipment.

        To sum it up it is lack of KB’s and etiquette/awareness.  Rowers and 24kg KB’s are the problem if there is one at 26th street. There have been a number of occasions when I scaled down KB swings b/c 24kg wasn’t available. 

        I guess we could play kindergarten where everyone stands at their kettlbebell and then everyone stands at their pullup station prior to the wod but with multiple heats the coaches don’t have the time and it is really kinda lame.   

        • Hari Singh

          From your description, I believe that more equipment plus the following will prevent most of these types of problems in the future:

          We will clearly layout and number the spots on the floor. We will number the spots on the pull-up bars. People will put their spot number to the left of their name on the white board. It should then be abundantly clear to everyone whose stuff (kettlebell, water bottle, t-shirt, etc.) is in any given spot, and it should be clear who is doing pull-ups where.

          I think this approach has the virtue of being easy to implement and maintain. We’ll get the numbering system set up shortly. 

          • http://timbroder.com Tim Broder

             Are we getting more equipment at 26th to replace what was moved to 28th? (rowers, kettlebells)

    • Mike N

       This has been going on for a while now and seems to be a gym
      etiquette problem. CFNYC now has a whole litany of new rules, maybe the coaches
      should make some rules about taking
      equipment, a KB in the middle of the floor right before or during a WOD
      is not there by accident but too many people
      think it is. The other day I was told I have to do the warmup everyone else is
      doing. Why is that a rule? Why are we punishing people who are late to a WOD, but to those who harm the
      WOD for others nothing ever seems to be done. I don’t have a solution (we’ll I do, but not one
      anyone would agree with), but if we’re making rules maybe we need to spend more
      time on what people are doing that hurts others and less time on things that
      affect no one.

      #getyourprioritiesstraight. I don’t know what this is #
      stuff is, I just wanted to do that.

      • Hari Singh

        This is a little bit like yelling at the police for giving you a speeding ticket when there are far worse crimes being committed.

        As is clear from the comments, part of the problem is crowding. We are dealing with the crowding problem by shutting down Open Gym during the busiest hours. Our position to Open Gym is that these hours are reserved for the WOD. We don’t want to get into philosophical debates about what constitutes the line between mobilizing, warming up on your own, doing Open Gym, or some sort of hybrid in between. Therefore, we are requiring that people do the class as a class, with minor exceptions for injuries, etc.

        Your point that there are other problems is well taken, and as you can see, we are trying to deal with those problems as well. The approach I have proposed above depends in large part on having people do the class as a class.

    • GinaFleacyno

       we didn’t have that in the “girls heat” aka heat 1. But we hear you! it was crazy busy in there today. and yes big ups to sarah. Thats why she is a ball buster, someone has to herd the cats.

  • Justin Katz

    16:36 RX’D

    Thank you Amanda and everyone at 6AM for helping make it through at the end

    • Amanda Long

      Great job Justin!!!!!

    • james_vergara

      Nice work, Justin!

  • Kameron

    Helen – 8:53 Rx

    • Gwachsteter

      i think that might be a gym record. sick!

    • reisbaron

      That is truly an amazing time Kameron.  I would be happy if my first round was less than that.

  • BenS

    13:00 rx’d. not very good at pullups or running

  • Jamie F.

    10:36 as RX’d.

  • MadeleineT

    24kg, 6 pull-ups per round, 15:14.

    I should’ve gone with 28kg or 32kg.  If I’m not going to go fast, I might as well go heavy.

    Closed out with overhead squat fives, 95-95-105-115.

  • Amanda Long

    Helen – 11:19 as RX’d. KB swings unbroken, but cannot seem to get even close to that on the pull-ups. Add it to the list

    • Kristin_Cunningham

      nice job!!!! how did you break up the pull-ups?

      • Amanda Long

        Sets of 6 the first set, Sets of 4s the second set, Sets of whatever I could get on the last set (some 3s, some 2s)

  • james_vergara

    No WOD for me today, but I thought I would share this but of wonderfulness.

    http://baconery.com/menu.aspx

    • reisbaron

      I’m pretty certain that you just ruined my life.

      • james_vergara

        What I do, I do out of love…

        • http://timbroder.com Tim Broder

           #want

          specifically the white chocolate covered bacon

    • Dickie
      • james_vergara

        Like

  • Jana B.

    Helen:  I don’t know (didn’t want to either).  +14:00 I think.  Took 2 strides of run 1 and realized that running was NOT working for me so that run took me longer than forever (as opposed to what runs usually take me, which is forever).  Subbed 400m row for last 2 rounds.  16kg KB and blue and green bands. 

    Anyone have recommendations for affiliates in Miami?  I’m there for work most of next week.  Thanks!

    • reisbaron

      It’s pretty spread out down there but guaranteed there’s a box a few miles from wherever you are.  Crossfit has likely outdone Starbucks as far as the number of boxes popping up from South Miami up to West Palm Beach.  Do you know what part of the city you’ll be in (or even an address)?

      • Jana B.

        Thx.  Its South Miami-ish.  I looked on the affiliate finder and there are a bunch – just wondering if anyone had actually been to any.

        • reisbaron

          Crossfit South Miami is part of a group of five boxes (one of which, CF Vida Brickell just competed at the SE Regionals) that have a great reputation, and run a bunch of inter-box competitions.  Check em out - http://bit.ly/KNy7VS

          • Jenny A

            Thos are my cousin Nick Alvarez’s five boxes. I can vouge for their greatness, though of course I’m biased.  Reis is right.  CF Vida Brickell just competed in regionals, going in as the top seated box after having gone to the games last year but, much to their frustration finished 4th this time (just missed it).

          • Dickie
          • Jenny A

            Ha Ha Ha, Richard!!  Sadly, I’m the black sheep.

        • Adam H

           I’ve been to Crossfit 305…they were very cool with me coming in with no notice and charged me nothing after I bought a couple shirts

          They also invited me to a party they were having that weekend

          • Naveen

            One of my friends has been at 305 for a year, and it sounds like a great box.  They sent two guys to Regionals last weekend as individuals!

    • Rory

      http://www.crossfitmiamibeach.net/
      930 Alton RoadMiami Beach, FL 33139

      great box if near where you are

      • Jana B.

        If work was sending me to Miami Beach I think I would like my job a whole lot more!

        If I have time I will head out and check it out.  Thx for the intel!

  • http://www.facebook.com/profile.php?id=26604892 Tifany Ness

    Helen – 13:16 I think. KB swings are my enemy. 

    Thanks 6:40am for cheering me on at the end! 

  • Jenny A

    Helen 12:10 Rx.  Kips slowed everything down for me as usual.  Started with 2 at a time and quickly went to one at a time as I lost my rhythm.  Thankfully Sara showed me I could reach up from a short box on the second round instead of losing so much time stepping onto a tall one.  All KBS unbroken, and running was fine.  Kips ruined the wod.

  • Kevin

    Guys who want to do Helen at 5pm at 26 street. we have major construction and noise happening that will impede the wod. I strongly urge people who want to do the 5pm class at 26 street to do it at 540pm at 28 street.

  • David Stogsdill

    Helen: 10:36 w/20kg KB

    24 sec. faster than when we did this wod in March, and moved up from 16kg to 20kg for KBS. 

  • Allan R
  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    11:23 RX

  • Annie

    11:23 – RX – the above post was mine not allison’s :)

    • Kimbo_slice

      haha. figured.

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Starting Strength Day 5

    Warmup – 50 DUs
    A. Back Squat – 3 x5 x 200
    B. Press – 3 x 5 x 95 
    C. Deadlift – 1 x 5 x 255

  • Steve Slo

    A) Helen: 13:10 rx’d

    My conditioning continues to very slowly improve. This is a PR by 41 seconds. Round 2 was C2B… not sure why I decided to do that for just round 2, but here we are.

    B) Tabata situps cashout: 11

  • Ryan Schaper

    ~ 8:30 rx