For those hard-chargers (who did not drink enough last night) and just cannot wait for the doors to open to do....something, consider working on some of those skills that don't come up very often. L-sits, pistols, handstands, etc - these don't get touched on enough. Or do some grip training with kettlebells, k2e's, etc.
For those who have missed a day or two, come on in and consider doing the above. Or make up a WOD from earlier in the week. Did you do Mary the other day? Then try Cindy.
Day 13 of the Pullup/Angie challenge! That's 91 reps for a total buy-in. I promise, the price goes up tomorrow!
Day 98 of the Burpee Challenge. I believe the Tyler D./Juan G. challenge is still on for tomorrow, no? Place your bets!
Posted this under the wrong day:
Helped out Moon with today's classes.
Lately, I've been aiming to emphasize how we at CrossFit Brooklyn are different from your regular "globo" gym, and to demonstrate the value of our program. I want beginners to leave class feeling like they're getting something with us that they won't be learning from, say, Crunch gym. So in my last few classes, I've been trying to introduce the beginners to weightlifting. And by "weightlifting", I mean weightlifting, as in Olympic weightlifting. No, I don't think I'm giving away the "Elements" milk for free and no, I'm not having beginners snatch 2x bodyweight overhead. I'm just looking to give them a taste of the tip of the iceberg that is CF's Oly progression by focusing on one of the foundational components. A few weeks ago, I went over medicine ball cleans and today I decided to do PVC overhead squats.
I began discussing how the OHS is a step on the road to snatches. I didn't remember to touch on the general athleticism of O-lifting, but I did talk about the role of mid-line stabilization in overall CF programming and its importance to athletic movement, concluding that the OHS is one of the ways CF training develops this type of strength. I didn't have any real lecture prepared, so it certainly wasn't organized or eloquent by any means, but hopefully I got those points across.
Anyway, beginners WOD:
20 minutes, As Many Rounds As Possible
5 knees to elbows
10 push ups
15 box jumps, 20"
I didn't copy the scores, but today we had returning beginners Marc and Jay along with CFSBK's Erik and Charmel (who apparently did lots of push ups and K2E's yesterday).
For the WODders, it was mostly skills practice and some make up WOD work, but we did come up with a quickie WOD for our recent Elements grads. In keep with the theme of "core" strength, we went with a coupling of mid-line work with flexion. Finbar requested some knees to elbows practice, while Alex and Luke were already practicing barbell squats, so it seemed pretty obvious...
10 65# OHS / 1 knees to elbows
9 65# OHS / 2 knees to elbows
8 65# OHS / 3 knees to elbows
... / ...
1 65# OHS / 10 knees to elbows
Luke 10:12
Finbar 12:25
Alex 12:29
Jeff and Moon, you guys are gracious hosts, run a smooth class and you've got a cool box (I like it raw!)The fundamentals can never be worked on too much, and Jeff, your explanation of mid line stabilization was great, particularly as it regards to other athletic endeavors.
Extra special thanks Jeff for the pointers regarding my squatting. Hopefully when next we meet I can show off my improved form!
Wod - 13 2/3 rounds.
Coupled with Chelsea yesterday, doms cometh!
Be well, see you guys soon
Did the basic NAVY physical readiness test today.
max crunches in 2 min
max pushups in 2 min
1.5 mile run
110, 78, 10:00
came in 1st place in my unit on the run, my CO beat me in push-ups, but i got him on the run and sit ups.
Later went to the box to finish up my 200 burpees for yesterday and today, I cant wait for Tuesday already.
and about day 100 of the 100BC, I originally wanted everyone who started out on the challenge to go to a bar and get all the people that dropped out of the challenge to buy 100 shots in celebration of the awesomeness of those that finished all the way. The 100 shots to be enjoyed by everyone who participated of course.
...but I never stated this at the beginning of the challenge.
...what say you?
nice work juan!
re: burpee challenge:
thats a lotta shots.
I had a great time finally getting a chance to work out in your gym. I've been following your blog for a while, so to finally get to experience it first hand was a real treat.
Beginners Wod: 12 rounds + 4 k2e
After class Annie: 9:41
All the best and I hope to make it out there again soon.