15
Jul
Tuesday, July 16th, 2013
WOD:
AMRAP in 12 Minutes:
20 KBS 24/32
15 Box Jumps 20″/24″
20 T2B
__________
Cash Out:
3 Rounds, For Quality:
20 True Push-Ups
20 Elevated Ring Rows
WOD:
AMRAP in 12 Minutes:
20 KBS 24/32
15 Box Jumps 20″/24″
20 T2B
__________
Cash Out:
3 Rounds, For Quality:
20 True Push-Ups
20 Elevated Ring Rows
AMRAP: 3 rounds + 5 reps. Started with T2B, all jumps. Did not have much in the tank today. Journey’s “Faithfully” got me through the last round.
3 rounds of quality cash out.
3+40reps rx
Time for the beach!
Snatch doubles EMOM for 10min @ 53#
AMRAP: 3 rounds
Hotel Gym Workout
Travel WOD: “Susan”
5 RFT: 200M Sprint (on treadmill at 8.5), 10 Push Ups, 10 Air Squats
7:56
then…
3 Rounds NFT
20 DU
40 Weighted (8#) V-Sits
2 rounds + 31
16kg KB
Red box + 45 plate
Full T2B
Had a really hard time with elevated ring rows.
2 rounds even:
16kg KB
Red box + 25lbs plate
Knees to elbows (totally broken still)
RR on small box for first 2 rounds and then feet on ground for the last
3+25
T2B still elude me, so I did KTEs. Everything else RX.
2rds + 8 reps
3 rounds +7
had to switch to step-ups because I got dizzy and didn’t want a Nicole Lee incident.
cashout was no joke.
2+19
T2B took forever, might should have done it w ghd’s to get the metcon up. But awesome!
Eroc thanks for ummm ‘loosening my psoas.’ Have fun at the beach bro
2+26
24kg KB
3rds cash out, and I cashed out. 🙂 that was tough.
3 rounds
16kg KBS
box jumps
kipping toes to bar
First time getting my toes to bar in a WOD.. success!
3 rounds
16kg KB
Step ups
2 rounds + 47 rx’d
I really hate swinging that big KB – the difference between 32KG and 24KG is a lot more than it seems on paper – really gotta thrust those hips! I have decided I am no longer using the 24KG, straight 32 KG until it becomes easy – keep me honest!
Cash out took all my money and now I am in a cubicle, just down hill – FOCK!
Snatch doubles EMOM for 10min @ 63#
skipped the wod because i had to be at work early. did the cashout. tough!
2+38
1.5pood, step ups, t2b with some misses.
Cash out was no joke, although I like the pushup challenge.
Diggin the accessory work being programmed into the workouts…thanks BBoy!
2+43
24kg kbs
20″ bj
T2B were questionable at best
CrossFit King of Island Park (sorry about caps, copied from their site)
STRENGTH
SQUAT CLEAN EMOM FOR 12 MIN
[email protected]% – 140#
[email protected]% – 155#
[email protected]% – 165#
WOD
“ANNIE”
50-40-30-20-10
DOUBLE UNDERS
8:20. Yeesh that is super slow for me. Nice ass rash for beach today.
3 + 16 Rx
Who knew ring rows could be so hard? Accessory work was killer. Had to leave early…
Fun 4:30. Ally always rocks.
Smolov Day 2
5×7 135 lbs
Bench 5-5-5+
135-160-180(7)
accessory work and frisbee
ANNOUNCEMENTS
FRIDAY SOCIAL at DTUT @ 8PM
Come out and hang outside of the gym. DTUT is on 2nd Btw 91st and 90th
COMPETITIONS GALORE
August is a big time for competitions
Subway Series (throughout August)
https://www.crossfitvirtuosity.com/news/announcing-the-2013-subway-series/
NYC Affiliate League
https://nycaffiliateleague.com/
3 + 13 Rx’d
2 rounds + 42 reps. Used 40# KB.
cash out – did 4 rounds of 10 & 10.
2+37. 12kg KBS to save my back, all box jumps with step downs, kipping T2B- these were my nemesis, but I did them! started to miss a few in the second round, but got through it.
cash out- did 3 rounds of 10&10. that’s a lot of strict pushups for me! woohoo!
3+21 rx’d
2 + 35 w/ KBS’ scaled to 24#
Cashout: 3 Rounds of 10/10
3 rnds rx (step ups)
First group run of marathon training.
1 mile warmup
20 min tempo run 2.13 miles
5 30 second sprints
800m cool down
My pace has increased by a full minute since this winter and I chalk it all up to crossfit and you crazy kids at Metropolis. Special shout out to Allison, EJ and Lauren for all the encouragement!
3+10
Kept the kb light and t2b turned to kips by 2nd round
4×10 accessory work
3+17 with the 44# KB
3 rds in 12:03
16 kg kb, box jumps, t2b
2 rounds of cash out
3+3 rx
T2B were slow but really happy I did them.
Cash out was no joke either.
3 + 16 RX’d
3 rounds rx’d
2+40
with 16kg kb, jump up step downs, t2b first round, then ToesKindaNearBar for other ones….
2 rounds of accessory work
2 + 25 Rx
Cash out: All except the last 10 rings rows
Wendlers strict press week 7: 60×5/70×3/75×1
Handstand walking progression courtesy of GymnasticsWOD
2+26 rx’d – I really need to get faster at box jumps. Dinner didn’t settle either and I was really trying not to puke during this one
2 rounds of 10/10 on cash out. Really tried to hollow out on the push-ups which were slow singles
3+3, 40# KB. T2B continue to elude me.
cashout 4 rds of 10/10, push ups on the plates.
My push ups have returned to me! Now I just need my pullup(s)…
3+30
Step ups
40# swings
Toes near bar at times
Cash out – 3 rounds of 10, half of push ups on plate. Ring rows is hard.
2+43
step ups
44# KB
Toes started close to bar, then lowered.
cash out-4 rounds of 10, push ups on knees, ring rows.
–> 3 full rounds: used 16kg KB, rx’d box jumps, T2B were toes together, knees a little apart
Cash Out:
–> did 4 rounds of 10 each
Normally pretty good at wider pushups but training my body to do the push-ups correctly – getting there
3 rounds in 12:14 rx’d
The only thing I ate all day prior to workout was kale. Clearly not as much protein as they say. I will never be a vegetarian. :-/
Mel was a machine next to me during that wod!
3+3rx. jumped on 34inch stack of plates on against the wall. similar stimulus to 20inch. high box jumps have always felt good, but high or low…they gas me. conditioning needs a lot of work.
2+29
3 + 46
ghd sub for T2B for shoulders
all KB unbroken at 32kg