31
May
Friday
Strength WOD:
Deadlift
5×5
** Refer to May 13th
__________
Conditioning WOD:
8 Rounds:
Easy Jog down to 3rd Avenue
SPRINT UP
Rest 30 Seconds
** Rest starts once the last person comes in. Everyone rests and starts together.
** Score is slowest round. But don’t sandbag… Push every round no matter what.
__________
“Live and work but do not forget to play, to have fun in life and really enjoy it.”
– Eileen Caddy
PARTAY!!!!!
Saturday night.
7:30 p.m.
215 E. 96th st. (Kim/Bialos party)
Take elevator to ST floor.
Rain or shine…there is an indoor space
Bring food and/or drink
Bring friends
Bring frienemies
Bring a V-neck
Stay Thirsty!!!
V-neck Friday
325# DLs: paused at the bottom
Team Sprint
89
DL 5x 5 @ 230. Up 35 lbs from 3-28-12.
Hill sprints – averaged about 40 seconds. Vikram you kept a mean pace and it was amazing to try and keep up with you.
“All I have is my work ethic.” -Ray Lewis
Great 6 AM V-neck turnout.
Had big dreams to go heavy, but Coach D & Coach LoLo saved me from hurting myself (thank you!). Stayed at 125 and worked on form.
Flexibility remains an issue for me. The literature on Crossfit.com is pretty mixed on DLs too. A lot of people say it’s a good way to get hurt – so try to be conservative until your form is just right.
Fun sprinting! KPO & Brad – awesome power. Looking forward to seeing you all tomorrow!
Happy V-neck Fry-day. -Skinny
DL – 325# X 5 touch and go. Had to break up last set into 4 + 1. I enjoyed working with Gargamel (aka Jared). Keep your friends close and your enemies closer, people.
“For Whom the Bell Tolls” – I don’t my time but I’m pretty sure I was last. I enjoyed this though.
to clarify AVA’s comment, we are friends. His enemies are in the 7am class (close…as in close in work out times, not physical space).
Active rest day today
Did some handstand holds and worked my way up to a new PR of 60 seconds.
Then a couple mobility WODs, including an unbroken 10 minute squat hold.
I’m disappointed that I’ll be away at my college reunion this weekend, but I’ll be sure to hydrate in solidarity on saturday night
Deadlifts: 335 lbs. Up 20 from last time we did this.
Sprints: My legs were jello. Between last night and this morning, I was done.
Sorry to shut down Kpo’s playlist, but that noise had to go.
Have a happy Friday all.
Well played, Jared. New avatar please:
https://us.123rf.com/400wm/400/400/smit/smit0910/smit091000062/5651009-six-o-clock-on-digital-display.jpg
Deadlift – 365lbs
5×5
Groin is back to 95%; felt strong throughout the sprints.
Jason set up the tempo and Dave got us home
Woke up early to come in this am…and could barely make it out of bed. Hella sore from yesterday’s sesh.
DL: 195
Team Sprint
ANNOUNCEMENTS
*For today’s WOD reference this link:
https://metropolisfit.com/monday-skills-drills-11/#comments
**PERSONAL GYM EQUIPMENT if you’re interested in placing an order for
– Wrist Wraps: offer wrist support when doing heavy lifts
– Gymnast Grips: can help you from tearing your hands (high volume kipping will do that)
– Jump ropes: always nice to have your own
Please click on the below doodle poll, enter your name/email address. If there’s a large interest, I’ll place a bulk order. I’ll work on pricing once I know how many are interested.
https://www.doodle.com/q26icuq63m4ugyb3
***CF Yoga Class @ 74th Street (btw 2nd and 3rd)
6:00 pm Sunday class and/or 6:45pm Monday class. Please email Nedra Lopez ([email protected]) and copy me ([email protected]) ASAP. Let her know you’re from CFM and interested in the class.
****Don’t miss Saturday’s epic party!!
255×5 on DL. I hate DL.
Awesome awesome morning. I love Fridays.
145 on the deads.
Fast as I could on the sprints.
Taking a rest day tomorrow to go hiking, but I will see you @ the party 🙂
Heavy V murdered the name game this am. Threw some fire and flossed hard.
Jay you’re right.. it was 255. 255×5
I totally fucked up and wore a crew neck this am. Unaccecptable.
Saturday’s gonna get weird. Marilina- Is it byob?
@Ray Lewis/KPO- All he has is his work ethic, a couple felonies, cream & clear, and loose screws. But seriously he’s the man
I wanted to quickly announce that all morning people are going to destroy the pm people in beer pong. Anyone who attends one morning class per week is a morning person, btw.
Quick question as I’m going to do the WOD elsewhere today. Last time we did this 5 x 5 DL routine we increased weight in each set. Reading the blog today it looks to me like everybody did the same weight in each set. Which one is it?
Stay at the same weight Brett. Rest two minutes btw. We actually did this exact rep scheme here:
https://metropolisfit.com/wednesday-skills-drills-7/#comments
5×5 (the “x” denotes same weight”)
5-5-5-5-5 (the “-” denotes change in weight)
@Brett: https://talktomejohnnie.com/crossfit-football/3-3-3-3-3
DL: :). Pulled out after re-tweaking my back from a couple weeks ago. Jumped too high, too fast in the warmup. Stupid move and I know better than that. If you can’t run with the Big Dog Cohen…
Sprints: fun. I have no idea what any of my times were.
60 DAY GOALS MET (half way mark)
Vikram – +20 pullups unbroken, DUs!
Sass – 8 consecutive kips (closer to goal of 12)
Amylynne –50 HSPUs for time <10 minutes
Katie W – kicking into a handstand
Ben – kicking into a handstand
Congrats to all! Sorry if I missed anyone. Be sure to make any updates to the excel sheet found here or email me ([email protected])
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdDlFTjRvT2ZoTVJrMHVReWs5MEZpWnc#gid=1
Thanks for posting that last link EJ
The last time we did 5×5 was right before the strength cycle started so its a nice check point to see where you have come on deads
DL: 345# (+10# from last time)
A couple things for the PM sessions:
– control your barbells, the bar on the way down back to the ground should be controlled, rather than just dropping it
– make sure to pause at the bottom for a second to eliminate momentum and the bounce to build more strength
Sprints: no time since its too hard to time each one but damn that was fun, thanks to the 7am crew for letting me sprint with you guys, was a great time
DL: 255 5×5 (this was 90% of my 5RM from May 14th – 285lbs)
Sprints with the 7am group were fun
Hey team,
Looking for some flag football stars. Need a few girls and a few guys. League starts mid June. We have about half a team so far. Plays on Wednesday nights. email me if you are interested. (oh and you get a free shirt…)
[email protected]
275 X 5 on the deadlifts. Felt fine and maybe 10-20 lbs light.
Survived the sprints without having a heart attack – I am proud of that.
Thanks to the 7am crew and esp Lauren for a great class.
John Stewart on the Soda Ban:
https://newyork.grubstreet.com/2012/06/daily-show-new-york-soda-ban-video.html
bah. did 5×5 deadlift yesterday in my gym. heavier than last time, but not too heavy, 225. felt good. i find i’m using my hamstrings much more after becoming more mobile. i’m going to skip out today, but do the conditioning stuff on my own.
Thanks EJ and AVA for clarification on weight. I got confused because it says to refer to May 13.
Did the WOD at Globo Gym on 86th and Lex. Scraped my shins as usual on DL’s since I don’t wear high socks. Pointed at the girl working out next to me and shouted “Nobody makes me bleed my own blood….Nobody!!” Not sure why she gave me a funny look.
225 lbs with a 1 second pause. Tried to lower the weight as controlled as possible.
Did sprints on the hill on 91st between 2nd and 3rd. Great spot to run without having to dodge traffic and the weather was perfect. Ran alone and was so speedy I still came in last place.
another rest day – hope to be back tomorrow
@Jared- Beer pong is $$$$$$. Morning v Night allll night babyyy.
Now for old v young, there are serious additions to the young team in the form of KPO and BFarrel. Plus the old team is already old
What is considered old? There is definitely a big 35+ crowd.
Went to the park and did half of Angie. Was a good quick workout. I noticed that nobody on the pull up bars was close to locking out. I kept my mouth shut but it made me grateful for the standards I’ve learned at CFM.
For all those addicted to sneakers as much as I am, Crossfit/Reebok just posted the new Nano’s.
Gymbelle, they have pink ones, get your order in.
DL – 135#
38 seconds for the run – all of my runs fell between 35-38 seconds & while not fast, at least consistent. Probably need to run faster to get faster 🙂
Discretion being the better part of valor, after 1 rep at the DL warmup I realized that my lower back needed some more rest, so I went with weighted pull-ups.
5×3 @ 20.4KG
Hill sprints: 30 seconds
Sore as balls. Lack of a better way to put it.
Bring on K Hour!
DL 145
Hill Sprints 38 sec
Went too heavy 295#
Failed on last lift (3f)
Deadlift: 185lbs.
A little bit on the light side
Next time go 205 or 225.
5 rep max is 205.
34 on Hill sprints. Thought we were only doing 3 sprints and went all out first 3 sprints which crushed me.
DL 275 lbs and Sprint up hill 28 secs.
245#, up from 225 last time but failed on the last rep. weight was challenging but glad I tried it
got sloppy near the end, really need to focus on keeping the lats engaged
30 sec on the sprints
Deadlift: 245lbs. Will go a little heavier next time. 5 rep max is 280lbs.
E-Roc and EJ – Great tip about taking the deep breath before I’m set down at the bottom. I felt like it made a difference.
34 on the hill sprints, but I only did 6 of them. Went all out on the first three to keep up with the pack. I sadly could not hang with the big boys/girls and finish. My cardio/endurance still sucks balls! Gtta work on that.
Side note: Will never ever forget to bring water ever again!
140 DL
hill sprint 33
5×5 DL: 285 – strength is starting to come back
Hill sprints: 23 seconds