WOD 4/9/11
Run 1 mile/100 Sit Ups/100 Back Extensions/Run 1 mile + 5 minutes rest (stretch/SMR)
(you can partition the sit ups and back extensions as you see fit/1 mile run is from roll up gate to 33nd street and back)
148 26th Street
Brooklyn, New York 11232
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24:48 or 23:48, but I think 24… I forgot my notebook today. Had to sub 50 back extensions on the ball because of our awesome big crowd today. Those back extensions made me feel like an accordion for the second mile. Beautiful day for a run.
Hit 290# on the deadlift. Felt better than it had been, but still working back to where I was. Deadlifts have either been one of my favs or one of my goats…
Didn’t give a second go on the games WOD today. I just was too tired, and I can live with the reps I got.
crossfit heals my soul!! that rocked today, so much fun! loved the large class too! Such a cool group of folks.
warmed up before class with 9 chinups, still broken but I will get to consecutive ones soon!
the runs always kills me…..28 and change minutes for the run/back extension/sit up/run, had to use the stability ball for the first “set” of 25 back x, the rest were on the rack thing against the wall (what is that called??)
I don’t remember all of the weight used for the deadlift but I PRed 190 (i think it was either 190 or 195, but to be fair I will say 190) I’m breaking 200# next time fo’shizzle!
did some skin the cats after class…
SWEEEET!
Anna,
You killed it today… I felt strong just working off your Bar!! LOL
wasn’t that so much fun! Working with you and Chrystie was a blast…you guys are solid!
😀
GHD machine? or glute-hamstring ‘developer?’?
Did the OPENS WOD – Squat clean/ Jerk… 3 & 1/2 Reps at 85lbs. BOOOOOOOO
Dead Lift – 125 x 3 /145 x 3 PR/ 155 x 1/165 x 1 PR /170 x1 PR !!!!!!!!
9 Dead hang chin ups
Chrystie, you looked so solid on your deadlifts today, Congrats on your PR
great group today. nice to see a bunch of new faces!
The run, sit up, back ext was a fun wod! 24:30.
Dead lifts have been killing me as of late. 225 x 3 / 245 x 3 / 265 x 3 / 295 x 1 / 315 (f) / 305 x 1
Maybe one of these days I will get back to and exceed my PR of 325.
Coach Dan – way to kill your DL! Glad I got to see it! Congrats.
Thanks buddy! You’ll smash that PR within 30 days. Guaranteed.
So I failed miserably on the open wod today, so thank god I got 3 reps yesterday. That should teach me to lift my PR two days in a row… I was SO frustrated this morning! Thanks to the morning class for picking me up a bit.
So then, in a lesson on how to not let things get to you, I went and PR’d my deadlift by 15lbs today, hitting 340#. Solid.
Congrats to everyone on their lifts today, and great to see so many people in class!
Coach Dan
Games WOD 3= 9 and a half rounds:(
FGB=258
11 Muscle Ups did 2 extra by mistake:)
Games WOD 3 – 16 rounds (it was the coffee)
FGB – 356 (PR)
Thanks for letting me come by and put my work in. Always a great time. See you all next weekend.
Send me one pound of that coffee, please.
Super fun class today! Yay for nice new people!
1 mile run – 100 sit-ups – 100 back ext – 1 mile run = 36 minutes?
I have no idea. I stopped to poop after the first mile and before the sit-ups; and then I waited for Ryan before I took of for my second mile… And we took our time coming back (walking one block then running one block) because his ankles were stiff… Excuses, excuses! All that said, I think I could have finished quicker on my own. I’ll get you next time Gadget!!
Also, like Kurt, I felt like a crazy jello doll or something on the second mile after those back extensions. Weird!
Dead lifts – 3×105 – 3×115 – 1×135 – 1×145 – 1×155 (PR!) – attempt 165 (fail)
Great class! Am I gonna hurt tomorrow?
P.S. I LOVE SEEING STRONG BEAUTIFUL WOMEN PUSH SERIOUS WEIGHT! It’s so inspiring!! <3
P.P.S. Thanks for posting a pic of me… doing one of my least favourite exercises. ;P
Fun time today! Loved the group.
1 mile run/ 100 back ext/ 100 sit up/ 1 mile run
27:11.
Dead lift
3 @ 125
3@ 145
1 @ 1551@ 160 PR!
Great time working with Anna and Tammi. Two strong chicas! xoxoxo
Great workout kids. Feeling it today but keeping myself moving. See you all this week.