3-3-3-3-3
Post loads to comments.
WU: Overhead review and movement prep
PWOD: 21-15-9 reps for time of:
Burpees
Box Jumps
Brooklyn Bouldering
Classes are at 9am and 10am today.
Post loads to comments.
Accessory Work
WU: Overhead review and movement prep
PWOD: 21-15-9 reps for time of:
Burpees
Box Jumps
Brooklyn Bouldering
Classes are at 9am and 10am today.
The following people have signed up or expressed interest in the Winter Challenge at CrossFit Hoboken. If you'd like to join the team please register as soon as possible since space is limited.
Team South Brooklyn
Chris F
Sarah H
Paul S
Scott L
Tamson W
Jessica F
Sameer P
Whether you're competing for rank or simply looking for a novel experience, local competitions like these are a great opportunity to train in a new
environment and really push your comfort zones both physically and
psychologically. Good luck, Team SBK!
Turns out I can't do Dec 12th, as that is one of my ski weekends. =(
I will not be at the winter challenge.
Posted by: Sameer Parekh | October 25, 2009 at 09:16 AM
I am officially registered for the 12th! have to take the day off of class today, as I have a strange pinched nerve type injury :(.
Posted by: paul | October 25, 2009 at 09:25 AM
push press=
Warm-up
40x5, 50x5, 60x5
70x3, 75x3, 80x3, 85x3, 90x3
21-15-9 burpees/box jumps
6:20
Posted by: Tam | October 25, 2009 at 10:45 AM
Oops, left my notebook at the Lyceum. I think this is correct:
Deadlift 3-3-3-3-3
(95x5, 95x5, 145x3, 155x3)
160, 165, 170, 175x1, 175x1
(145x3, 145x3)
Then several attempts at max consecutive kipping pull-ups. Max was 6.
Posted by: Bethany | October 25, 2009 at 12:05 PM
Push Press (5x3)
45(5) 65(5) 85(5) 105 105 115 125(pr) 135(1)(pr)
21-15-9 burpees/box jumps
6:09
Made up yesterday's Tabata Row
91 1:49.8 33
94 1:46.3 36
95 1:45.2 36
94 1:46.3 36
86 1:56.2 33
83 2:00.4 33
90 1:51.1 33
? (didn't write down last round)
Made up the 12 minute Double Unders WOD:
3 5 8 15(pr) 4, with a lot of 1s and 2s mixed in, plus a couple more 3s.
21-15-9 burpees/box jumps take 2
5:51
Signed up for the Hoboken Winter Challenge as a participant. Damn you Osorio.
Posted by: Joe | October 25, 2009 at 12:45 PM
WU
row dropping 10sec every 300m
push press overhead review and movement prep
WOD push press
(45x5x2, 75x5)
95x3 125x3 145x3 165x3 185x3
felt pretty good. equals my 1RM press. i should have gone a little heavier. still favoring my leg a little but very good to be able to press.
Acc Wk
21 15 9 burpee/box jump
4.41
burpees felt good, if that can be said of burpees. did step ups instead of box jumps.
i like the 9am classes.
Posted by: .DMG | October 25, 2009 at 01:15 PM
Push Press105/115/125/135/150X2
The first two reps went up easy at 150 then the third just would not come. Bummed.
Burpee/Box Jump WOD: 4:43
Thanks to Asta for putting the goal of sub 5 in my head. Legs were all wobbly afterward.
Posted by: Brian | October 25, 2009 at 01:47 PM
Push Press 95,105,110,120,125.
Burpee Box Jumps 21,15,9 Time=8:05
Tried to pace by doing 7,7,7 the 1st round, then 5,5,5 2nd round. Still got ultra gassed. These high intensity wods challenge the shit out of me. I enjoyed working out of doors today. Brunch with the bunch was also fun. The challenge was to stay paleo when faced with free buttery corn plum cake. Well, everyone failed that test.
Posted by: jack | October 25, 2009 at 02:35 PM
Push press: (45x5,65x4)
85,95,105,110,115x2
I found a 5x3 push press WOD on March 16th 2009 and on April 22nd 2009. I didn't post for the March one - I think my wrist was giving me trouble and I didn't do the WOD. In April my 5x3 max was 82lbs! Hurray!
Accessory Burpee/Box Jump WOD: 5:15. This is the first 21-15-9 where I didn't have to stop and rest at all. I definitely slowed down, but I did it straight through. :D
Bethany - nice work with the pull-ups!
Props to Charlotte and Nick for showing up sleep deprived and being badass' anyway.
Posted by: Laurel | October 25, 2009 at 03:04 PM
Push press: (45x5, 75x5, 95x5) 115x3, 125x3, 135x3, 145x1 (kinda jerked it), 140x3PR.
Hand was sufficiently mucked up that I skipped the accessory wod. Nice seeing everyone kill it.
Posted by: Malcolm | October 25, 2009 at 03:16 PM
Nice work today folks. Props to Justin and Jack for toughing the met-con out.
Nick - next time we'll make Scott wear a 45# vest on this.
Push Press 5x3:
WU: 45x5, 75x5, 105x5, then
135, 145, 155, 165(2), 160, 165
Wound up jerking a bit on my first go at 165, hence backing off a bit. Set up a bit tighter with a more deliberate valsalva at 160 and it felt great. Then 165 moved up the 2nd time around.
Didn't get to do the burpee/box jump...boo hoo (NOT).
I've got a few wods to make up with David tomorrow...Mid hang cleans, Tabata row, the sure to suck burpee/box jump couplet, and whatever else is in store tomorrow.
Going back out with Jess to walk around and maybe grab a drink outside, what a gorgeous day!
Posted by: Chris Fox | October 25, 2009 at 03:46 PM
WU: 5 mile race in Central Park in 45:52 (9:10 avg mile).
Push Press: 5x3
(45x5, 65x5)
75x3, 85x3, 90x3, 95x3, 100x2
I really fought that 2nd rep at 100 but got it up thanks to the pushing by several folks! Tried for a 3rd but the bar hardly moved.
Burpee/Boxjump--6:42
Wasn't planning on doing this metcon but did it anyway. I barely cleared my first jump so did step-ups after that. My quads were on fire.
Lots of foam roll after class and then tested how long I could hold a handstand (supported)--only 35 secs.
Posted by: Jess | October 25, 2009 at 04:04 PM
Couldnt make it to sbk today
Push Press: 95-115-135-145-150(2)
Burpee/box jump (24"box) forgot my stopwatch but moved quickly
Posted by: Vincent Dugan | October 25, 2009 at 04:30 PM
push presses were bad today, I really need to take some time off to let my arms recover here.
95/115/105/105/95
skipped the accessory wod.
Going to take tomorrow off and skip climbing on Tuesday. Maybe I'll feel better by Wed, but not going to count on it.
Enjoyed palo santo with everyone afterwards! good times. i love palo santo with the sbk crew.
Posted by: Sameer Parekh | October 25, 2009 at 06:04 PM
Push press:
(45x5, 65x4) 85x3, 95x3, 100x3, 105x3, 115F
Laurel was right: I just didn't want to push up the 115. I think if we'd skipped 100 I might have made it, but the 5th heavy set was too many for me after 4 nights of Linus doing the following WOD:
AMRAP between midnight and 6:30am: wake every 90-120 minutes and cry.
Burpee-box jumps really gassed me--still building back my cardio fitness. THANK YOU JENNA for awesome counting/coaching. 6:14.
All these people making up WODs inspires me to try to do the DU one soon...
Nick & I signed up as competitors for the winter challenge...we may need help finding a Linus-watcher!
Posted by: Charlotte | October 25, 2009 at 07:26 PM
I think I'm gonna try that AMRAP wake-up/cry couplet tomorrow. Plays to my strengths.
In an effort to avoid unpacking last night I went back through the crossfit main site's first posts. Really fascinating stuff (pre-Rx'd loads, wisdom directly from the fingers of glassman, greater diversity in WODs) unfortunately a lot of the links don't work anymore. I highly recommend doing it. Especially instead of unpacking.
Posted by: Shane | October 25, 2009 at 07:54 PM
Well.. was GOING to sign up but it's full. I'd still like to go! I can be in the "linus watch" support group. :)
Posted by: asta | October 25, 2009 at 09:19 PM
WU: #75x3, #95x3
#105, #115, #125, #125, #135, #135
Threw in the extra set because it took a while to feel more stable (fourth set). Felt good.
21-15-9 burpees/box jumps: 4:05. Chris, screw the #45 vest - where's the crowbar for some Tonya Harding action?
Posted by: Nick Peterson | October 25, 2009 at 09:48 PM
Charlotte - I just looked at our numbers and realized I forgot the 100x3. Didn't we do 100, 105, 110, 115? I believe you got 110x3 too. no?
Jess - Amazing that you did class AFTER a 5 mile race. Wow.
Malcolm and I are happy, as always, to be on Linus duty. I thought about signing up for the competition, dithered, decided not to, decided I should, thought about it some more and realized that I was terrified of doing it because it felt like putting myself forward in some way. I think I'm afraid of competing because it seems like bragging somehow, even though I don't think I'd stand a chance of winning. Almost as if just signing up is saying that I think I could win. Does that make any sense? Does anybody else have that particular neurosis?
Posted by: Laurel | October 25, 2009 at 10:26 PM
Push press x3 85, 95, 95, 105, 105, 115.
Trying to be nice to shoulder. Actually hurt a little resetting but not at all lifting.
Burpee/Box jump 5:17
Last set i jumped off the box instead of stepping off. I have doubted my coordination to do that but did it just fine.
Wait listed for Winter Challenge as participant. Should have done it earlier. I want to check that box out cause i think its close to my work.
Posted by: carlos | October 25, 2009 at 10:31 PM
Laurel-next time...just do it. Get it out of the way.
Nothing ventured...?
Posted by: Fox | October 25, 2009 at 10:55 PM
Laurel, yes, you're right, I did do 110x3. Thanks!
I signed up as a competitor because I know I'll push myself so much harder in a competitive situation, and I want to see what "so much harder" means. I have no plans to place/win.
Posted by: Charlotte | October 26, 2009 at 08:24 AM
made up saturday's mid hang cleans
(45x5, 75x3)
95, 105, 115, 125(F), 125!(PR)
i've been stuck and not able to do 125 and finally got it. it was not pretty, though!
21-15-9 burpee/box jump
6:27
signed up for the hoboken challenge but i'm on the waitlist :( i haven't been able to compete in a crossfit challenge of any type due to injury or scheduling.
Posted by: stephaniep | October 26, 2009 at 09:31 AM
Rough WOD, but satisfying. Shawn and I were in the 'additional strength training at no charge' group, so got a little practice with mid hang cleans.
Didn't make it up as high as I wanted to - 65/85/95/90/90, kept bailing on the third rep with the 90.
Metcon was bananas, although burpees are a lot stronger than they were two months ago right out of Foundations. Need to get a little more gusto on the box jumps. 7:08.
Posted by: Justin | October 26, 2009 at 11:59 AM
Hmm what did I push Press at?
85, 95, 105, 115, 125x2
Burpee Box Jump at 5:08
Posted by: ShawnS | October 31, 2009 at 08:27 AM