Wednesday 130703

Black Box WOD/Beginner WOD:
For time:
Run 800 meters with a plate 45/25
30 burpee pullups
Run 800 meters with a plate 45/25
30 burpee pull ups
(Scale to same # of burpees & pull ups)

Competition Team WOD:
REST DAY.

CFE WOD:
There once were three girls named Cindy, Helen and Kelly. They each had specific WOD requirements for each. However, see what happens when we mixed them all up for a 4th of July Summer send-off WOD for CFE!

5 pullups
10 pushups
15 air squats
200m run
21 kettlebell swings (24#/16#)
12 pullups
400m run
75 wall balls (20#/16#)
400m run
12 pullups
21 kettlebell swings (24#/16#)
200m run
15 air squats
10 pushups
5 pullups

P1230050
(photo credit: Alex Robleto)

Do not cross CrossFit
Desk work: Sit? Stand? Both?
Fructose, and the follies of history
The most interesting man in CrossFit
7 reasons you might want to go for another cup of coffee
Sign up for Hope for Cures @ CFNYC on Sat., July 6th!
Games tix/automatic registration/July schedule/storage bins

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

Black Box WOD/Beginner WOD:
A. Back Squat 5-5-5
B. Hooverball & Tug of War

Competition Team WOD:
Part A. 5×3 Strict Press
Part B. AMRAP 30 on/30 off for 12 minutes: 135/95 # push press (odd minutes), pull ups (even minutes)

  • Brad Hoover

    Time: 32:40
    Most enjoyable moment: when you realize that there is no “easy way” to carry a 45lb plate.

    Comment of the day brought to you by a friendly neighborhood gentlemen leaning up against a 27th st building: “I was an assistant athletic coach at the university of _____?_____ Florida seven years ago and I say that this is not good for your lower joints.” Yes, he said lower joints… Oh ya – he was smoking a cigarette.

    Happy 4th boys and girls!

  • michael saterman

    I checked Google Maps.
    If you took the :45 class at Black Box, the two laps = 1200m
    if you took a class at 28th street, one lap = 700m
    ….time 2 means, 2400m at 26th, 1400m at 28th. Just saying :)

    • reisbaron

      nerd.

      • michael saterman

        spade.

    • NickA

      True, but it also excludes the stairs up and down for both 28th and 26th street, which probably gets them closer to 1600 meters.

  • michael saterman

    Time: 29:39… at Black Box. Loved working with the old gang!
    Happy Holiday!

  • reisbaron

    47:35 (black & blue bands & neck)

    Looks and comments from locals were priceless…

    • Jana B.

      what does “neck” mean?

      • reisbaron

        Black & blue band, black & blue neck…

  • Anthony

    6am CFE–a packed house…..17:31—-another great WOD…I should have been better/faster on WB’s–broken into 5 x15 should have done 3×25.

    • Jana B.

      Oh. Lol!! I thought you were somehow stretching your neck more to get it over the bar!!

  • jsg

    8am CFE Menage a Trois….22:03….the stairs up and down were brutal (and they didn’t even “count” on paper!)

    • michael saterman

      yeah. Google would not let me map the stairs.

      • jsg

        and us CFE-ers had an extra flight each time….just sayin’

        • reisbaron

          Yeah but I didn’t see anything in your hands or on your back…just sayin…

          • jsg

            touche…

  • Kristin

    Coach Kyle and Michael’s AM Results

    • Kristin

      Oh, and for Kyle’s classes, the run was twice around the block.

    • reisbaron

      What’s funnier than 47:35? The fact that the picture was taken before 47:35. #winning

  • Mary W

    Reis and Michael.. gems. :)

    • michael saterman

      we aim, to entertain ;)

  • BenS

    34:06 rx’d at 26th st. As I said to Kyle, when I finished my second run, my plate was as slick as the lard pole at the state fair — not easy to hang onto.

    • michael saterman

      …as slick as the lard pole at the state fair? Never knew you were Southern “born-n-bred”

      • BenS

        Charleston, SC born and raised. Though to be fair, I have only watched folks attempt the lard pole.

        • michael saterman

          I think they are adding “lard pole climbing” to the Spartan Race. That could be your chance!

        • Jim S

          Ah, I lived in Charleston for three years (was in the Navy there). I miss all those Southern expressions. My favorite was “Damn, I was drunker than a bicycle”. I never understood it, but I liked it.

  • Losis2honest

    These comments made my day.

    • Jana B.

      completely!!

  • Jana B.

    3pm
    A: whateverthehellthatwas: 19:14 (sub rowing and jumping pull-ups.

    B: Had some insane delusion that I was going to do today’s CFE after. Yeah, that didn’t happen. Got to the swing of the first round of KBs and said fuck that.

    C: 5x5x5 back squats (123-148-158)