CrossFit NYC: The Black Box

AMRAP in 12 min
9 deadlifts
12 thrusters
15 burpee box jumps

2 rounds and 10th burpee box jump
@ 85lbs

AMRAP 12 mins

9 deads
12 thrusters
15 burp. box jumps

3 rounds plus 3 deads @ 95lbs... Thought I might meet pukie tonight... Tommorrow looks fun indeed.

what's AMRAP?

as many rounds as possible.

6 hours of sleep and doing heavy back squats yesterday perhaps did not help me much with today's effort:

body weight: 140#
140# back squats: 5, 5, 5
105# front squats: 5, 5, 5
70# wasn't happening for overheads, so:
55# overhead squats: 4 (almost dropped bar), 11

wish I'd gone heavier than 55# on the OHS's, but definitely couldn't handle 70#.

NTF:

BS:
2x10@45
1*5@95
1*5@135
1*3@185
1*5@225
1*2@225
1*3@225

WOD: 3 rounds: 1 min each of lunges, box jumps, rest.

Thanks Keith.

Hmm. Only 5 hours sleep last night, so I am pretty happy with this morning's WOD.

Body weight: 135#

135# back squats: 9/6
95# front squats: 15
65# wasn't happening for overheads, so:
55# overhead squats: 15

Wish I could have pressed more weight over my head to get the 65#, but that wasn't going to happen this morning. Probably could go heavier on front squats next time, also.

I want to try out my first CrossFit class tomorrow. Would the on-ramp class at 6pm Thursday be the class that I should go to?

Allison and Avery-that is awesome. I barely made it through 3 rounds of 5 today at 135.

Wow--you all did awesome. This one looks llike a great WOD. Oh well--its my rest day and I am enjoying it!

Sean, yes, you should definitely try an on-ramp class for your first CrossFit class. And welcome!

I have a feeling my legs are going to hurt tomorrow.

Back Squat 225# 10,5
Front Squat 165# 11,4
OH Squat 95# 5,4,4,2 (weak sauce)

Back Squat: 235lbs. 7, 8
Front Squat: 175 lbs. 8, 7
OHS: 135 lbs. 15

Well, at least my back isnt sore now that my legs are fried...

Back Squat: 216.5 x 15
Front Squat: 165 x 15 (a little more than 3/4 but I didn't feel like screwing around with the weights)
OHS: 108.25 x 15

Followed that up with weighted (45 lb ) tabata squats because Josh thought it would be a good idea; I scored a 9.

I'm 115lbs

11/4 back & front squats
I hurt my shoulder so couldn't do the OHS
so Mike had me do tabata squats instead. I had no idea how much they suck but I scored a 15 woo hoo!
Going down the stairs was not easy..

Justin--how's it going with the zone??

I signed up for the cert in November. Who needs a roomie for the weekend??

Me A2??
Did anyone see this on the main CF msg boards--great workout?? courtesy of Connie M.
"BRUSSEL SPROUTS"

200 meter run
100 meter walking lunges
50 sit-ups
25 pull-ups
25 push-ups
50 back extentions
100 walking lunges
200 meter run

2 rounds for time. one minute rest between rounds. your score is the time difference between round 1 and round 2. goal is to decrease that number every time you do the workout.

i dont know anyone who likes brussel sprouts.

I love brussel sprouts, and they are a main staple of zone that is going ok...The real test will be in 2 weeks, lol.

if cheetos are a main staple of the zone i might just try it.

Adam:

Impressive as always. Get some on Friday! Have a great break if I don't see you.

Nice work everyone. I need to work on my squats but that wasnt happening after doing the Weighted pullup bodyweight OHS I did a day late. I would have done todays squat WOD then had to bartend all day and night. uh...no

070531
Today's WOD
10 rounds for time:

10 Knees to Elbows
10 Good mornings 45#
10 Pushups

today's workout: 18 minutes, 54 seconds. pretty happy with that, as I was at 9:30 half way through the sets.

A2, i'm in for pittsburgh too--I've put down my deposit.

185# (2 sets) back squats
140# (2 sets) front squats
95# (2 sets) overhead squats. Whoa those are tricky to control.

Not quite BW - but I am certain that my rising abilities and falling BW are on a collision course to harmony.

135# x 15
105# x 15
75# x 15

All single sets. Helps to be light.

Also, next time I come up with something as dumb as weighted Tabatas, can someone please veto the suggestion for our collective good?

Josh,
I plan on encouraging you to combine your two best tabata ideas to date, vodka shot tabatas and weighted tabatas. Go get some!

Paul S - I will assume that our rests for such a Tabata Torture routine will be in the down position.

Would that be the (face) down (in a puddle of your own vomit) position?

send yr email addresses to dammit (at) dammit dot com to get on the mailing list for the proposed saturday afternoon fight club.

Ok sending my email... Should I be afraid??