24
Aug
Saturday
Pre WOD:
As promised.. Time to get better at HSPUs!!
Kicking Up, Freestanding or Handstand Push-Up Practice
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WOD:
For Time, Alternating Between Exercises:
Overhead Squat: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
L Pull-Ups: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
** 20 Minute Time Cap **
Click here for the last time we did this WOD
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You just try to be nice to everybody and treat them all the same. Treat them how you would want to be treated.
– Tim Tebow
– Tim Tebow
Few Announcements
GOOD LUCK to Jared competing at CF Virtuosity at the Subway Series!
UPCOMING EVENTS*
1) Date Auction –>DT and Brad – Tuesday, 8/28
Hey all – DT and Brad are being auctioned for charity. Come out to the event and support the cause and get one of these studs on an evening out
https://www.facebook.com/events/404497949609975/
2) FALL 2012 PALEO CHALLENGE 9/17-11/18
Hey everyone! It’s time for another nutrition challenge here at Metropolis. This time we are doing things a little bit differently. Lurongliving is having a Paleo Challenge and we are going to participate. It is open to ALL CrossFit affilitates, so you are competing against CrossFitters from all over the country – and we all know how this group loves a little competition!!
Buy in is $50
Check out the website for more information and SIGN UP under CF Metropolis!!! Once we have 20 people, we qualify for a grand prize!!https://www.lurongliving.com/challenge. If you have any questions so far, email me at [email protected]
3) ***SAVE THE DATE: SUNDAY 9/9
Nutrition Seminar from Brendan, as well as a brief informational meeting
4) FUNDRAISER – FRIDAY, 9/7
Brian Aston is running the NYC marathon for Frank’s charity (Standing Tall). On September 7th from 7pm-10pm he will be guest bartending . Hope everyone can come out, and have a few drinks, and help him raise money for a great cause. Hope to see everyone there!
LOCATION: Swig, 2nd Ave between 84th & 85th.
5) MMA Fight in Atlantic City – FRIDAY 9/14
One of our members, Ariel “The Smash” will be fighting at the Tropicana in AC. Come out to show him some Metropolis LOVE!!
An elusive goal has been smashed this morning. I saw Cindy on the board at Crossfit Westchester. Drove home through the night to hit it.
20 rounds and 2 pullups.
Cannot wait to see my 6 am crew Monday morning. Missed you Guys.
15:07
18:35 @ 85#
PR from the last time by almost 1:25, so very happy. Up to 95# next time.
I love this wod because as you get further along, you look forward to actually doing overheads….. L sits become a shit show!
Big Mike – 20 rounds! Boom! So glad you’ll be back…
Wonder how Jared is faring at the competition…I’m sure he’ll check in.
Today I faced my nemesis the OHS – still so far to go: 18:05 @ only 53
Steph killed the OHS. Nico killed the pull ups. Great to watch.
Great coaching Allison. Thanks for the encouragement. Happy Saturday!
pulled my hamstring kicking up!
had to lay off and do a modified WOD
Sad, was actually looking forward to OHS!
Everyone did awesome, great job!
Happy Saturday!!
131
17:24 65lbs
15:17, 53#
switched from pull ups to ring rows after 6 pull-ups – hands tore – and I didn’t even use chalk! need to work on my grip.
OHS felt good, will go up in weight next time.
Lara it was great to meet you! I hope your hammy heals quickly
subbed front squats for OHS @ 105#
subbed ring rows for L-sits
14:41
@stephmil – time to go solo on your HSPU’s….spotting you was easy, you flew through them!
@Jared…..how’d ya do?
15 minute amrap of
1000m row
21 95# thrusters
10 pullups
15 115# thrusters
10 c2b pullups
9 135# thrusters
10 bar muscle ups
155# thrusters w remaining time
I got to the bar muscle ups with 2 minutes left and failed 4 really close attempts. I was right there. I felt strong, breaking up the 135 thrusters into two sets. I even had the lead through 15 thrusters in the beginning. I can def do bar muscle ups, just lack the feeling of how to actually do it. I finished with a score of 65 in 25th place out of 39. I tied a few people at 25th.
Thanks for all the nice messages, texts and emails everyone!
18:24
43# OHS – still working on knees out
jumping negative pull-ups
18:58 @ 65#, jumping into negative “N” through halfway of 8, then switched over to jumping pullups for the rest.
OHS felt really good
Nice job Jared!
Great job Jared. Really happy for you. Sounds like you crushed it.
18:41
53lbs
mix of jumping pullups with negative and ring rows
Did my first set of OHS at 215 and the rest at 185, although I went way over the time limit. The bummer is that I thought I had 205 on the bar, but was too exhausted to realize I had 35s on the inside and not 45s. Next time, 205.
Low intensity handstand stuff was fun as always.
Main site wod
30 rounds
30 seconds row
30 seconds rest
4762 m
17:35
Swim wod!
10 rft
25m freestyle swim
10 squats
10 narrow width pushups
Didn’t keep time but moving entire time. Fun one!
first time doing OHS since the on ramp. humbling. 45# but def looking forward to doing them again. felt pretty comfortable by the end but than again maybe it’s because i was only doing 1. ha. L pull ups. didnt know it was possible to make pull ups worse. 19:45 and 21 hspu’s.
17 something.
Started @ 38# for 10, 9 then added to 43# for remainder.
Pull ups were tough for me, of course. Jumping with L legs (on almost all) w/ slow release on the way down.
10-12 HSPU with LOTS of help from Allison. Thanks!!!
20’25” at 65 pounds with L pullups on the rings
Still working on form with the OHS before adding more weight.