15
Jun
Friday
Strength WOD:
5 x 5 Front Squats
* Use around 85% of your 5rm for all sets
*See May 20 for reference.
“The Exorcist”
Buy in:
30 GHD situps
followed immediately by this 10 min amrap:
10 Weighted Sit-Ups
12 Toes 2 Bar
15 Weighted Hip Extensions
*For “The Exorcist” use the heaviest weight you can manage for the weighted exercises. Post both rounds and weight used to comments. See April 19 for reference
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“Practice doesn’t make perfect. Perfect practice makes perfect.”
— Vince Lombardi
**GET YOU SWAG ON
-If you guys are interested in TShirts and hoodies, Eroc and I will be selling them before and after the PM Classes
-TShirts 2 styles (Unisex XS-XL) $25/Each
-Hoodies (Unisex S-L) $45/each
*please bring exact change. Cash monies only.
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**EVENT REMINDER: JANITOR’S LAST CLEAN
Come say good bye to our awesome coach Mark before he heads to Cali.
Saturday, June 23
5pm – 8pm (officially)
Boat Basin (79th Street / Riverside Drive — On the Hudson)
We will have our own area / bar! Hope everyone can come!
early workout at home
death by pushups and situps
1 on 1st minute; 2 on 2nd minute, etc.
14:00 – pushups plus 10 situps
Totals:
105 pushups
101 situps
Crossfit Marriot Courtyard in Jersey somewhere.
“Annie” 50, 40, 30, 20, 10 of double unders and situps. 11:11. Still bad, but I didn’t finish in 12 minutes last time we did this and got 30 dubs in a row, which is good for me.
2 sets of 10 pistols.
Hand stand holds
ELBOWS UP!
AWESOME 5 x 5 FS today with the illest KPO. Kept it light (tired and it’s Fry-day), but really, really got low and worked on form.
85 on FS; metcon 3 rounds even Rxed (45/25)
Thanks again to KPO and Tommy-Gunn for the advice and support.
KPO AND LIZ HAVE THEIR LAST MED SCHOOL EXAMS TODAY! Proud of those two. Bright kids…
185 X 5. Big improvement over 5/21 when we did 5-5-5-5-5 and I worked up to 180 on the last set. Trying to keep up with my partner Joe who looked like he could do this for 30 reps.
“The Exorcist” – I lost count but I did about 3 more rounds than Jared. I used 35s for weighted sit-ups and put the weight as close to my hips as possible. That’s physics people!
Front Squats: 195# (235# 5rm)
Exorcist: 2 + 5 situps (45/25)
Adam, I will not get into it with you about the last WOD. I saw your weighted situps…enough said.
*all while wearing a V-neck
Well put, Jared. Way to sandbag the front squat.
@mcohen – Where were you?
Did 6 miles in the park with a friend last night (trying dodge the corporate challenge shenanigans), so ran all over the park. Basically my legs are shot as this was my first 6 miles in 2 months.
Push Press 5×5: 135#
Exorcist: 3 rounds + 17 (while listening to O.A.R., nice change of pace).
Have a great weekend everyone!
*If anyone wants to know how to get away with murder on the weighted sit ups, please email AvA directly.
97
85 lbs. 2 + 22 reps at 45/25. My t2b are just pathetic.
Couple points here people:
1) Vikram and I chatted a bit about my approach to getting stronger on the squats. Moving a ton of weight improperly will not aid that pursuit. So for now, the name of the game is quality ROM.
2) The Vneck 6am Friday tradition is alive and burning with the fire of a thousand thrusters. Such great, positive energy from everyone who shows up. The vibe is unbeatable, and you all (with help from the deep V) make it happen every week. It’s a pleasure to share this experience with you.
3) Skinny V – you’re the man.
155
This felt good, but not great. There were a couple reps with a slight forward lean.
2 Rounds + 12 (45/25)
FS: 5×5 185lbs
Exorcist: 3 rds even/35# situps/25# HipExt
great energy in the Friday 6am class!
FS: 95
Exorcist: 3 rounds – 25# sit-ups, toes as close to the bar as possible, 15# hip ext
75×5.. Felt light but trying not to fatigue my legs out too much so that I can do some good endurance training this weekend for the tri. Form felt really good.
Metcon: 2+18 – 25lb situp/15lb HE… If anyone wants some morning entertainment just watch me do weighted situps
No sandbagging by me at all! I did around 84% of my 5 rep max. The idea was to work on speed, which will then make me stronger!
Cohen, hope you’re ok. We missed you, your v neck and your intensity today.
Diane @ 135/ Davey assisted HSPUs: 10:57
V-neck as Rx
@Jared, I’m no math wiz, but you did 82.9% of your 5 rep max.
rest day. Much needed appoinment with Dr. Mike later.
After this week’s WODs…..I almost started crying when I sneezed this morning. Abs on FIRE. Tonight will be awful, and I can’t wait. LOVE IT 🙂
6 AM vibe always awesome – but never quite the same without BIG SHIRTLESS MIKE C bringing the competition heat.
Where is that guy?
You have to live the 6 am accountability. My peeps making sure that all is okay. Love it.
Sorry to have missed this. I look forward all week to my v neck. Even though I rip it off. And you did my favorite lift.
Unwanted rest day. Egoscue clinic this afternoon. And then a swim if I’m lucky. Have a great day
Today was a 1st at Vneck6- not the first time the WOD wasn’t posted, but the first time mcohen did not appear. VNECKSSSS
questionable effort on my own part this am. Don’t think I counted on the metcon. On the bright side, I kipped k2e for the first time in a hot minute.
I have diseased hips. #sitallday #fuckthis #timetobailcube
FS: 85#, which thanks to Ben’s math skills, I know was just a smidge over 85% of my 5-rep max. Felt pretty heavy, but doable.
Metcon: 3 rounds + 7
25# sit-ups; K2E; unweighted hip extensions
Missed you Mike!
awesome / large AM sessions! great way to get the weekend started
FS: 200#, felt good, could have gone higher but focused on back looking nice
Cash out: 30 GHDs
100 burpees
100 push ups
dinner in a Spanish vineyard
well done dale.. 100 burpees by choice…
I might have missed this way back when, but just to make sure everyone really understands how crazy the V-Neck Crew is………
below is a link from the PM folks that “just dont get it”
https://www.hulu.com/watch/287085
Ben Stiller (Jared) vs.
Andy Sandberg (Kevin)
https://www.bareburger.com/
Hi, just wanted to alert everyone to an excellent burger place – all organic – meats include elk, bison, ostrich & wild boar as well as the usual. For all of you paleo eaters, you can get your burger in an iceberg lettuce wrap – messy but delicious nonetheless. Great beer selection available in standard pints & 25oz. Oktoberfest steins – not that I’m advocating the ingestion of fermented grain products. They are at 73rd & First & there are a few other locations around the city.
last day for a while- SO not happy about that.
Glad I ended on a Vneck friday 🙂
75 on FS.
Metcon- 3 or 4 rounds? Little early to keep my math straight.
25lb on sit up, 15 on HE. K2E- think my knees touched on one!
85 lbs
3 rounds + 4
15 lbs situps / 25 lbs hip ext
Toes a long way away from the bar
Great stretching warmup!
Push Press 5×5 @80#
Metcon: 3 rounds flat
45#situp/25#HE/T2B
Clusterf*ck all around!
115 lbs. I think all reps would have counted even if Head Trainer and James Bond villain Dr. No was running class today.
30 GHD
2 round + situps + 4 t2b. 45lbs for both. Situps and hip extensions. T2B became k2E halfway through each set.
Just looked at tomorrows WOD and decided I’ll be going to the 3:30 class.
205lbs on Front Squats.
Metcon: 3 rounds even. (45# Situps, 45# HE)
75# ass to the ground
30 GHD situps – really starting to like these!
3 rounds 25#situps & HE
ERoc showed me a more efficient way to do T2B – TY!!
Re: Saturday’s workout – watched one of the regionals where the 1st place woman completed this in less than 16 min.
155×5-145x2x5-135x2x5
2 rounds with two minutes rest at end for shoulders.
155 5×5
30 GHD sit ups
2 rounds +22 reps
35lbs sit ups & 25lbs hip ext.
Away game: FS 155# x5, very low for me. However deload w the bar proved even lower is possible. 5pm and humid much better ROM.
made up Monday metcon: 10 min amrap sprint to what looks as far as 3rd ave from CFM, 15 k2e. 4 rounds as Rx.
Missed my brothers and sisters at 6am at the mothership. Have a nice weekend peeps.
60# fs
30ghd
Sit-ups -15# plate
K2e
Hip extension-10# plate
2rounds +13
175#, light
2 +12, 45#/25#
185 for 3 then AVA made me move to 205
off
145 back squat.
2 rounds of the AMRAP
25Lbs for weighted situps and hip extensions