Tuesday 121023

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Max 1-Arm Hang

C: Max Plank Hold

Beginner WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood/1.5-Pood Kettlebell swings

CFE WODs (check schedule for times; meet at 28th St.):
Time to grab your ‘bell!’ Kettlebell swings/lateral walk 25 meters, broad Jump back that same distance and then sprint 100 meters. 6 Rounds.

Coach Jason says: “‘Tailpipe’…I think some people were by surprised how miserable this felt.”

RSVP for our Farewell to Patrick Party on Saturday!
How do you compare?
Coming clean
Some CrossFit observations
Highlights of the CrossFit invitational
Biko / Latik / Coconut milk caramels

Here’s what’s on tap for Wednesday’s classes:

Black Box WODs (check schedule for times and locations):
A: Snatch skill work

B: “Cindy’s with some Jerk”
10 Rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Beginner WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Max 1-Arm Hang

C: Max Plank Hold

CFE WODs (check schedule for times; meet at 28th St.):
300’s & 600’s — 3 Rounds w/2min rest in between.

  • Jim S

    Fun to make it into the box on a rare weekday morning and work out with Sara’s crew for the first time in a very long time. Also got to meet the indomitable Reis finally and watch him PR a dead lift. Well, I should say “hear him PR.” My back was to him slowly grinding out burpees when I suddenly heard a lion-like roar followed by the floor shaking. Nice job Reis.
    A: Dead lifts 8×155 5x 225 3×240 3×255 1×285
    B: 3x
    25 KB Swings at 24kg
    25 burpees
    12:01

    • http://twitter.com/msater michael saterman

      Jim, it was great having you with our crew. Please come back often!

  • joncoffey

    6:15 Beginners’
    A: worked up to 135#
    B: scaled partner version with Dave (4 c2b pull-ups, 8 hand-release push-ups, 8 KB swings @20kg): 24 full rounds

    Koach Kyle: I will no longer abide these false and libelous allegations of misconduct in the case of your spilt coffee. Any neutral third party would judge that this incident was a direct result of gross negligence on your part. That stated, I am open to a third party arbitration process (“two virgin sacrifices” is an undue burden).

  • http://twitter.com/msater michael saterman

    A: Dead lifts 8×135 5x 185 3×205 3×205 1×225
    B: 3x
    25 KB Swings at 24kg
    25 burpees
    7:40

  • reisbaron

    Deadlifts, & deadlifts only. #oldschool #viva2010

    8×225 – 5×315 – 3×355 – 3x3551x405 – 1×425 – 1×435 – 1×450* (5# PR)

    I’ve been fighting for these five pounds since December 12 of last year. Could’ve made the run for 460…one of those days where it felt solid coming up every time. But like most PRs I hit it & quit it…sometimes good to leave a little bit of the lower back on the table.

    Jim S you rock…don’t be a stranger.

  • Albert Insogna

    A: 135,155,175,185,195
    B: right arm 1:13, left arm 0:18
    C: a bit over 2min iirc

  • d_simon

    I can’t change my height, so luckily I’m only an inch shorter than the average, but how could I possibly gain 30 pounds while still eating clean? That sounds absurdly difficult.

    • reisbaron

      How long of a span has it been since you last weighed yourself?

      • d_simon

        I try to weigh sparingly, but I checked last week (after consistently hitting PRs) and it’s been a flat line since May.

        • reisbaron

          It’s easy to point to your strength training as a contributor. Your consistent PRs are the result of several things, one of them being accumulation of muscle mass (not that you can gain 30# in 5 months on strength training alone). I can tell you first hand that eating clean has it initial rewards and subsequent plateaus, but consistency can help push through.

          If you want to add an interesting variable to the mix, check out the Bulletproof Diet. I heard its creator Dave Asprey on the Joe Rogan podcast recently ( http://bit.ly/UxSwTV ) and this is a fascinating build on Paleo that’s rooted in some pretty innovative hacks to metabolism and inflammation. I just started adding this to Paleo, and I’ll let you know how I do.

          • d_simon

            I’ll admit that I’ve always been curious about the buttered coffee, even if does end up costing about as much as that exotic catshit stuff.

    • Jana B.

      I’ve gained 15 pounds since starting Crossfit a year ago and my eating is essentially the same…but now I can pick up more than I weigh and a year ago I could pick up a spoon. All I can say is go by how your clothes fit and how your body feels and forget about the scale.

      • Jana B.

        Who gave me a vote down on that? For someone (esp a woman) to gain 15 pounds and still feel good about her body is, in my view, a small but important victory over society’s ideas of what is acceptable and attractive (bc it doesn’t matter how you look it only matters what the scale says) and, for me, a huge personal victory over years of battling body dysmorphia. Poo poo on whoever did that….

        • d_simon

          I voted you down because your comment had nothing to do with my question. Sorry.

          • Jana B.

            You asked how can I be gaining weight and I responded that it happened to me too and proposed that maybe the better question is how do I look, feel, etc. rather than why am I gaining weight bc the scale is just a number. So I thought my comment did have something to do with your post but I guess everyone’s got their own views on things. To each his own.

            PS. buttered coffee is actually really really good..

          • d_simon

            I see my question could be read that way. I actually meant that I have been trying to gain weight with no success, and if the best Games Competitors weigh an average of 184 lbs, I am far from that (~ 30 pounds). My goal is to put on at least 10 in the next six months, while still eating as cleanly as possible. That’s where Reis’s comments applied.

            Misunderstandings, we has one.

    • joncoffey

      Not to be a total smartass…but eat more? Higher fat proteins and dairy don’t hurt either

  • Aaron Segal

    A. dl’s 5×225 5×275 3×315 1×365 1×385
    B. squats 5×5 all 225

  • http://twitter.com/nixster017 Nicki O.

    7:15pm Beginner (with Pinky & the Brain!)

    “Nate” with 4 pull ups, 4 hand release push ups, 4 HSPUs (off a box) & 8 KB swings
    11 rounds even with blue band & 12kg KB