20 minute theme

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WEDNESDAY 090826

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

CFBK Strength Preference: CF Football

15, 10, 5
Hang Power Snatch 135 lbs
Box Jumps 24"
Pull Up
Post times to comments.

BK Elements #12, MW @ 8PM, Starts August 31!!!

The last two days have been pretty cool days to coach. EVERY member of EVERY heat of the WOD wound up on their backs, making sweat angles, gasping for air. I'm really proud of that. That's how EVERYONE should look after EVERY workout, and the BK kids have been moving that way!

"Firebreather" is a term that gets thrown around in the greater CF lexicon, and is one that has a couple interpretations. Generally, we use it to describe a box's top athletes; the guys and gals on the top of the scoreboard. I tend to think about it a little differently. The difference between a good Crossfitter and a great Crossfitter is that a great Crossfitter knows that they always have one more rep. They put their fitness on the line on every workout, embracing the pain they know will come with it. Firebreathers put themselves on the ground EVERY workout, whether they are capable of a 2 or a 10 minute "Fran." Lets everybody breath fire, every day!!!

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298 Comments

CFE in Manhattan: 8rds; 30sec on/20 sec off: 2 laps around Madison Square Park

13 rds Rx'D for Nate

Nate - Rx'D:
15 Rds + 1 HSPU

Wow, just what the doctor ordered.

This is the kind of WOD that can't be met-con in my case, but perfect for skills & strength work, which is what I really need on these three exercises.

See you all at 7.

This was more skills work then anything else. Thanks Jeff for all the tips. Especially on the hand stands.

Muscle Up - Subbed false grip ring pullups and ring dips at 4:1 each (tried to concentrate more on form)
HSPU - Subbed inverted burpees which turned into just trying to get a handstand and holding it
KB Swings - RX'd

Need to work on kipping as strongly on the rings as I do on the bar - especially the last part of the kip movement. And for my handstands, need to work on kicking my legs up harder, getting my hips over my head faster, and tucking my chin instead of looking down at the ground (causing the spine to go out of alignment).

Finished off with KB snatches, KB cleans, and learning how to do a Manmaker.


Good and true words Torch. Haven't been by in a while, work/time issues, but the home gym is nearly completed (pull up rig goes up this weekend)and leaving ourselves dying and gasping for air is something Nicole and I try to do every damned time we workout. We may not be firebreathers the way some others conceive it, but putting ourselves on the line is the only way there and I swear to god it's working. We are both getting faster, stronger, pushing harder, and enduring more every time out. If fire is what you put in, fire is what you breathe out.

Hope all of you at the Brooklyn box are doing well and breathing fire! Hope to get down and see you sometime soon...

-G

Going to try to attach my rings to the neighbors patio and tackle this one late night...

Torch, you could not have said it better.

I breathe fire on my lowest scores, when muscle failure sets in and I'm down on the fucking floor like a baby learning how to crawl, unable to go faster because I feel like my limbs are falling off.

And the slower times or fewer rounds are the greatest teachers, because I always know after that that I can push harder.

a whole bunch of new jump ropes in. like 11. Only one has been sized yet. please see me to do this. you'll know what the hell i'm talking about when you're in

Dear Atlas Ball,

Please dry soon.

Love,
CA

Dear CA,

Suck it. It's Atlas Stone, please. See you soon.

Hugs & Love,
AS

amarp:
4 false grip ring pull ups
4 ring dips (w/small band)
4 HSPU w/ 2 abmats
8 KB swings 2 pood

6 rounds 2 pull ups
I absolutely loathe this workout but at the same time its workouts like this that make crossfit great for me. Just when you think you're making progress, some workout will remind you that you still kinda suck and you need to keep working your ass off.

So glad the three day AMRAP festival is over.

I did:

2 right pistols (to small box with 2 plates)
2 left pistols (to small box with 2 plates)
8 kettlebell swings (24 kg)
10 walking barbell lunges (83#)

9 rounds

Those lunges were no joke. Swings were easiest. And pistols are one of those embarrassing goat movements I have always struggled with especially on the left side.

Awesome, Gerrit. I think a paraphrased version of, "If fire is what you put in, fire is what you breathe out," should be a new t-shirt.

In elements the painful struggle was just getting through a workout. After that I started to notice this voice developing in my head saying, "you could probably push yourself harder..." or "you don't feel like passing out or puking, you can definitely go one more." I'm really excited about all the ways this is going to help me, and not just physical. I think it's not just fitness you learn at Crossfit, but a kind of self-discipline that is rare to obtain.

When I grow up, I wanna be a firebreather.

Torch, are they all speed ropes?

hell. yes.

AMRAP 20min
400m Run
15 GHD SU
15 Back Extensions
15 Box Jumps 20'

Did 4 full rds

Nate Rx'd
10 RNDS, 2 HSPU. PR by 3 RNDS+

I like this workout because I am just so bad at it.

2 to 1 Jumping MU's, HSPU - ROM was just pathetic compared to Monday. 7.5 rounds.

made a new AMRAP to protect the wrist

20 min AMRAP:
4 chest-to-bar pullups
8 2x1 pood box step ups
8 beer keg overhead presses
8 2 pood kettlebell swings

9 rounds exactly


plus picked up the atlas stone
and gently put him back down
(the middle still probably not dry)

congrats to the graduating elements class
fight gone bad 1, you guys 0
LOL!

FGB always wins. ALWAYS

Nate: 8rds +1
I pretty much sucked all the way through this one.
Handstands off box --- jumping Muscle ups...
Swings were okay.

God Bless Nate.

I'm out...


Great work tonight people! Fun and inspiring to watch.

Nate rxd 14 rounds + 2 Hspu.

Shoulders were toast halfway through. 2's and 1's. Ill blame it on Mary. She's tough.

12 rounds + 1 HSPU rx'd. PR by about 1.5 rounds.

HSPUs still took the overwhelming majority of my 20 min.


Very well said Torch! About the only thing I can add is that with consistency, that one more rep becomes a lot more reps, a few more rounds, more weight, a faster time, and better fitness overall!
Its awesome to see everyone pushing hard though the WOD everyday, and even better to see how fast people improve when they do. Keep it up!


Awesome job by tonights elements class and congrats on graduating! You exemplified what Torch was talking about the way you pushed through FGB tonight.

Nate was gentle with me since this was our first night together, haha.

However, I saw some crazy shit at the Box today: absolutely incredible effort on everyone's part.

14 (modified muscle-ups from the ground/push-ups on knees/1 pood KB swings): it was really nice to be able to work on skills so I can take baby steps toward the full muscle-up.

The secret winner of the night was my kettle bell swings, which felt really, really good for the first time: my hips have finally learned how to swing and carry the weight.

I'm learning how to do pull-ups without the band this week.

rachel. your swings looked great and yes on pull ups

Nate, RX: 10 rounds even, unless you count the half a muscle up Torch made me do with 2 seconds left when I'd been counting on falling down instead

My first time with this one went acceptably.
4 Jumping muscle-ups
4 HSPU w/ 2 abmats
8 KB swings 2 pood

6 rounds flat.

Failing on a muscle-up is at least as bad as actually doing a muscle up. Thanks to everyone who yelled at me to keep the rings in tight.

Like Chris C this WOD was more about developing mah skiowz than a real race.

Traded MUs for Jumping MUs. Had quite a lot of difficulty with the dips and plan on working them into my daily routine. The list just keeps getting longer.

Traded HSPU for 4 ab mats. Working my way down. 4, 3, 2, 1, and then there were none. These did give me a lot of trouble. Made for rough transition into KBs.

2 pood swings felt good. Glad I have been working those into my WU on the semi-regular, however still need more.

All in all this WOD sucked in the best way. Ok haha not that way. Pervert.

Night
B

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