Wednesday, June 12th, 2013

11
Jun

Wednesday, June 12th, 2013

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We’d like to officially congratulate Neil & Brooke on the birth of their precious baby girl.
Welcome to the world, Kora Grace..  We all love you already!
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Strength:
Take 20 Minutes to Find:
20 Rep Max Deadlift
10 Rep Max Deadlift
5 Rep Max Deadlift
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Conditioning:
21-15-9
Toes to Bar
V-Up
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The CrossFit Golden Girls
Why OLY Shoes  –  Diane Fu
The Psychology of Motivation Explained (In 300 Words)

EJ’s CF for Hope Fundraising Page 

0 Response

  1. mikey.bialos

    congratulations Brooke! beautiful baby-

    sorry to miss these wods with you guys. been hitting the climbing gym. another great way to get injuries.

  2. ledbelly

    Puglia travel wods

    10 rounds:
    10 pushups
    10 squats

    then

    Annie – 6:57

    and then

    50-40-30-20-10 singles
    7-7-7-7-7 HSPU
    Didn’t time this

  3. Amylynne

    BS 90% 1RM: 5×2 at 143

    DL 20: 143
    DL 10: 158
    DL 5: 168 (5RM is 178 but not sure if this would have been too heavy today)

    21-15-9 STRICT T2B, V up situps: 6:59

  4. sara

    DL 20: 133
    DL 10: 163
    DL 5: 183

    10 & 5 felt right; 20 probably could’ve gone a little bit heavier.

    21-15-9 Toes as high as could go; V ups: 7:52

  5. Justin B.

    DL 20: 215
    DL 10: 245
    DL 5: 285

    Overall the weight selection was pretty good. I probably could have gone a little heavier on the 20 and the 10, but the set of 5 was tough.

    21-15-9 T2B, V up situps: 7:13

  6. Paige

    Sad to miss this one but great to see Amy!

    Drop in at 212
    -ugh the Open WOD
    12 min cutoff
    150 Wallballs
    90 Double Unders
    30 Muscle ups
    -150 WB +33 D/Us.

  7. patrick

    DL 20: 260
    DL 10: 295
    DL 5: 325

    Probably should have gone a little heavier on the set of 5

    Metcon: 7:41
    Worked on strict Toes to Bar. Used Med ball for V-Ups

  8. JackW.NY

    DL 20: 175#
    DL 10: 185#
    DL 5: 205#

    10:08 with really shitty T2B’s.

    First time figuring out the weight for 5/10/20RM’s so I was guessing a bit. Could have done a bit more for the 5RM and 10RM but the 20RM was spot on.

  9. EJ

    UPCOMING EVENT!

    BOAT BASIN – Saturday, June 22 @ 4pm

    It’s time for another social event!! We’ll be heading down to the Boat Basin Cafe. We’ll have our own dedicated area, so come thirsty! It’s a great way to hang out, meet some new members and celebrate the summer! (West 79th Street on the Hudson River)

    Hope you can make it!

  10. Shane I

    dead lifts
    20-225
    hspu 7
    10-275
    hspu 8
    5-315
    all unbroken

    metcon 5:42 used med ball for vsit ups

  11. jmiz

    Posture coaching session #2 today. First session yesterday. One day I won’t walk around like a muppet.

  12. kpo17

    237

    20RM 245, up from 100 lbs on 1-24-12 (CFM workout #9) and 225 on 2-6-13 (CFM workout #190)

    10 RM – Fail at 275

    5 RM – 275, PR, up from 265 on 12-14-12

  13. Ben O

    I’ve never done more than a 3 rep max (220#) for deadlifts and that was back in April. Somehow, I’ve managed to do only 2 deadlift workouts in 2013.

    20 rep -185
    10 rep – 210
    5 rep – 225

    My legs are still angry from Monday.

  14. Joe

    Deadlifts:

    20 = 155 (way too light and i did not listen to Brendan to do more reps because i couldn’t keep my grip).

    10 = 205 (again a bit too light and also did not do any extra – not sure why)

    5 = 255 (obvious way too large a jump but this is a PR by 10# and i felt like I had a few more pounds in me)

    Metcon: shit show – 10:32 over time cap, last one to finish, bunch of no reps, won’t be able to laugh tomorrow, crappy V-ups grossness.

  15. Julesnextdoor

    25 reps at 103#
    10 reps at 133#
    5 reps at 153#

    Very happy with this!

    Metcon: 7:45
    very crappy t2b but V-ups felt pretty easy.

    Brooke and Neil congrats! What an incredibly cute baby!

  16. jen

    Joe: you may have finished last, but you’re a class act. Quality reps, and no reps when they aren’t just right. A little something for everyone to think about.

    And, Congrats Brooke and Neil! Kora is a cutie 🙂

  17. Melissa T.

    Deadlifts:
    20 @ 133
    11 @ 143
    5 @ 183 (probably about 5# too heavy as my back was rounding, but first time doing a DL wod so it was a PR nonetheless!)
    Thanks to Brendan for pushing me.

    Metcon: 7:40 (that bar for T2b was just killing my hands)

  18. Kat

    DL:
    20 @ 130#
    10 @ 160 # (paused long enough that I am going to consider this one an f)
    5 @ 175# (super fail, started stripping plates off like mad)

    Metcon: 6:28

    Didn’t do as well as I wanted to on the deadlifts, but I got my first CrossFit-induced hand rip today, so there was definitely progress being made.

  19. PJ

    225x 20 (pr), 255×10 (pr), 285×5. Back was a little tender coming in; need to do more close to 300+ bc that 5 set should be heavier

    9:12 metcon. T2b the issue, though v ups were horrid too.

    Cant say enough good things about B-Boys coaching. It’s just a pleasure to be in class.

  20. Jess

    20 reps @ 113#
    10 reps @ 133#
    6 reps @163#

    Probably should have started a bit heavier had some more in me at the end.

    Metcon: 7:42

    GHD sit-ups and V outs nice and slow

  21. MonicaT

    So glad to be back after two months gone!

    20 @ 113#
    10 @ 123#
    5 @ 133#

    Finished the metcon in 9:10, but (barely) could do K2E and some pathetic version of V-ups.

    Great class Brendan – love all your coaching advice!

  22. BC

    20 @ 215#
    15 @ 235#
    5 @ 265#

    Weight felt good for all 3 rounds

    Metcon:
    8:45

    Convo w/ Brendan after the workout was great – appreciate it.

  23. Steve

    225 fail- 20 broken up
    245 fail – 8 reps
    255 fail – 4 reps
    Ripped up hand really held me back on this one
    7:05 metcon with GHD sit-ups subbed for T2B