We will miss you PartyCop
| “Sexier Metcon” |
| 10 squat cleans 135/95 |
| 20 hang power cleans 135/95 |
| 30 push press/jerks 135/95 |
| 40 chest to bar pull ups |
| 50 b’fly sit ups (touch in front of toes) |
| 60 meter broad jump (30 out, 30 back) |
| 70 meter walking lunges (35 out, 35 back) |
| 800 meter run |
Of Interest:
- Peter Kazanas has CrossFit 305’s first sub-3:00 Fran
- No Running Class this weekend.
nice wod – starts heavy, gets light
22:45
broad jumps = no fun
great energy at 7:00 am – morning classes are filling up
24:16 – 115# on barbell – C2B struggles on slippery bar
on another note….who is going to (what’s left of) The Grateful Dead tonight? support the local miami music scene or quality bands (i’m not talking top 40 pop or winter music conference/mansion celebrities) will stop coming here. the fact that Wilco, playing in Miami Beach, is not sold out is a disgrace. Wilco spring tour sold out cities: portland, seattle, madison, tampa, savannah, atlanta, durham, richmond, bethesda, montclair, providence, boston, philadelphia, pittsburgh. Wilco spring tour NOT sold out: Miami Beach and Scranton. That’s right, miami beach and scranton.
Dan/Pete
gotta sub a few things. how does this sound?
5 rope climbs
20 burpees w 30-40# vest
30 bench press 135#
everything else the same..let me know, be there at 11
@WEEZY Unfortunately that is the nature of a market. If there is not a market for Wilco in Miami, then it will cease to exist in Miami. This is the USA. You can’t make people do something they down’t want to do, especially if Lil’ Wayne and Kim Kardashian are hosting at Mansion that night.
Just over 27 min, using 65 lb, and I struggled with the C2B, I ended up using a blue band and still had to let go like ever 4-5 reps( i have a small tear and that was bothering also).
Running after lunges was “wierd” , legs did not loosen up until i like the first 300m.
Sexier MetCon 16:57 Rx
Miami stole my musical soul and it’ll steal yours too if you let it. Before this place I had not heard top 40 music for a decade. Now its all I hear…and play for that matter. I’m slowly working through a 12 step musical reovery program and with any luck I’ll be able to start attending musical events that have some merit in the next 5 years. As for Wilco, Further, Phish…never been a fan, but it’s okay for getting back rubs. I understand the appeal. Hairy armpits, granola bites, etc.
Wait, is that a Pitbull remix I hear? OHHH!!!! Gotta go…
See y’all Monday.
Sexier Metcon Modified
5 rope climbs ascents
20 weighted pistols at 25#
30 bench press at 135#
40 c2b PU
50 situps
50 boxjumps
70 m lunge
800 m run
22:55- fun
Woaaaaaaaaaaaaaaaaah bro… today’s WOD was a heady lot scene. “Two for five, five for ten!” Beans and greens…
1.25 Km Swim during my lunch break.
Dinosaur Metcon @ Iron Diablo Blast Furnace!
TBDL 275 AMRAP 2:00
1:00 Rest
OH Press 135 AMRAP 2:00
1:00 Rest
Gut Work AMRAP 2:00
1:00 Rest
Ring Dips AMRAP 2:00
1:00 Rest
Jump Rope 10:00
For your enjoyment:
“We are not training for a mirror posing session. We are training for function, performance, and a lifetime of ass kicking.”
Rx’d, but did not do it for time. Pete was counting reps and ensuring FROM. He kept the time.
This was had a loud bark but the bite was not so bad, probably due to lack of intensity.
Time was around 22 mins.
Crossfit East Village, Open gym: Brought the Sexy to San Diego -
Hamstrings and back SCREAMING after yesterday’s DL and 5 hours sitting on a plane. Rx: 20:30. Heavy. lots of sets of 4 reps. Had to walk / skip / hop more than once on the runs, and walked in the last 100m. could not figure out why calves were cramping, never happened before. Then somehow I remembered. Note to self – 200 dubs yesterday plus broad jumps today = cramped calves.
After (because I was pissed at my calves):
not for time – 100 situps, 100 pushups, 100 Squats, 80 dubs, 4 sets of HSPU; 500M row
mile run 65% 7:50
300m run #25 single arm d.b. swings each arm
x3 7:22
1hr rest
sexy metcon RX 17:34,,,gassed on the run at 400m almost brought me to a walk then pushed thru it to fin.
adam: climate change, traveling sometimes makes are body react differently.
holla
Good call, Dibo.
Oh and by the way – Coach Glassman was in the gym about 30 minutes before me. just missed him.
I wanted to get his opinion on our ongoing debate: “Is it good or bad to be sexy?” And “Mirrors or no mirrors in the new box?”
16:02 Rx
Lunges hurt at the end of that.