Workout
Since today is a rest day, anyone coming to the open gym times tonight is free to do whatever they wish.
Beginner Classes
Strong work from Sunday's beginners who did some tabata squats and a half-cindy.
Our next Beginner Class is Tuesday at 7pm. See what "Jack Bauer" and "Thor" have in store.. for you..
Beginners vs Cindy
Abby Squats Erica
Jeff hurls a tire into the wall. Reason: Who knows?
Following up on Juan and Moon's comments from previous day's blog:
I will, hopefully, bring the wheel tonight and measure our a bunch of different intervals, marking each with spray paint. Obviously, we don't want to piss off our neighbors, so I will attempt to make this both visible, but innocuous. I am planning on doing a there and back 400 and 800, as well as finding out what the walk around the block actually is.
As a heads up, it looks like the wheel only measures in standard, but goes down to the inch, so we should be able to get a fairly accurate distance. If I have the time this week, I will also try to map a mile route for the next Murph.
Any other suggestions for distance?
i suggest for distance,the white castle and the ice cream shop.
Kurt
Please mark radii of 200 and 400 meters so that CrossFitters will have the flexibility to run in any direction out of the Box.
did "erica" workout:
3 rounds for time (fgb style)
double unders
box jumps
squats
Got 309 reps
What are the quotes for?
Awesome workout yesterday...gave me some motivation. Heading to Manhattan today to do elements. See you guys tomorrow!
HEY NYC, IT'S CROSSFIT DOVER ....WE HAVE A COUPLE US OF US ALREADY SIGNED UP FOR THE URBATHON....NOT MISSING THIS YEAR...HOPE TO SEE THE BLABK BOX THERE....SUE,DELAWARE
is there a minute rest? for the erica wod?
Juan brings up an excellent point. I call bull on the minute rest unless a strong female voice questions your strength, adulthood and masculinity (if appropriate) whenever you are resting. Then the title would be appropriate as there would be a certain amount of "erica" motivation involved.
Sue- There should be a few Black boxers heading to the Urbanathlon, myself included. If you are interested and available, we could set up a post race dinner/lunch. Don't know if you made it to last year's race, but it had food, schwag and massages at the post race party, but we could definitely arrange some dinner action or even a post-race WoD for the true over-achievers.
Anyone interested in doing some of the barbell exercises from the past couple of days? I won't have my sneakers, so it looks like a good time for a heavy day!
Yep, a min rest between rounds
yeah its still looks tough with a minute rest. I havent done it yet, maybe it should be called , "erica says stop acting like a pussy"
We were talking about a team for the urbanathlalon, wait what? this year. I tried rounding up some people last year, but i think there was a money and scheduling issue.
its urbanathlon :)
anyway its about 8 miles including running up and down some building at the WTC
its broken in 3 legs with obstacles at the end of each
(the 2nd leg has an obstacle at the middle and one at the end)
can be done in relay teams of 3
or hardcore by yourself.
would be cool if we had a bunch of singles to register.
(be one massive single racer team, like ferrari)
heres the course
http://www.menshealthurbanathlon.com/course.cfm
and you can register here
http://www.menshealthurbanathlon.com/regform1.cfm
HEY KURT, WE DID NOT MAKE ITLAST YEAR .WHEN WE WENT TO SIGN UP THE REGISTRATION WAS CLOSED .SOME OF US ARE SIGNED UP NOW .THAT SOUNDS GREAT IT WOULD BE FABULOUS TO MEET OTHER AFFLIATES....WHEN IT GETS CLOSER TO SEPT. WE SHOULD MAKE ARRANGEMENTS ...WE WILL ALL PROBABLY COME THE NIGHT BEFORE.CANT WAIT...SUE CR-DOVER
Yep, "Erica" is a complete bastard. Especially when you suck at double unders.
In my dreams, one day, i'll beat Erica's score at Erica.
Don't know if you get this in time, but maybe marking off 100 meters would be good as well... Its infrequent but there is a 10-100 meter sprint WOD, plus its just a good distance to work on sprinting.
Wod: Kettlebell Hell 2
5 rounds for time:
Back and forth walk once each hand: Holding a 24KG KB overhead, walk from the garage doors to the back wall and back again.
5 reps strict press each arm, as heavy as you can do.
20 push ups
5 snatches, as heavy as you can do with both arms. ie: if your max for your left arm is 20KG, then use that for both arms.
10 swings, 2pood
time: 29:52
Got to the gym late, but it was just Sam and me, so no sweat. He did a god aweful KB workout, I did some heavy (for me) deadlifts.
5 X 3 deadlifts:
145, 185, 225, 225, 235
Tried to go for a fourth on the last set, but failed out. A question for the heavy lifters, is it an issue if my vision disappears in a rainbow of colors as I pull the weight off the floor? This is a serious question. I wasn't in pain and it was on a pull that I had better than average form, just couldn't see for slightly less than a second. No negative after effects. If it matters, I was using the breath in and hold technique.
Marking- I have marked an official start line outside the box, a 50 meter, 100 meter, 200 meter and two 400 meters (one straight to the park, on hanging a left and staying on the sidewalk around the block. I will be marking these as distances run there and back (meaning that the 200 is a 400, 400 is an 800) with the first digit of each.
All of our prior distances were short (current distances are measured to the inch using a conversion target), particularly the 800. One of my goals this week is map out an 800 loop, as running there and back kills your time.
Oh, and my "honest" 800 time is 2:49 complete with lots of pedestrians and a kick dog that attacked me. I felt really slow.
Do you like how Erica looks like a barbie on my back? It's so her... :)
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