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October 28, 2009

October 28, 2009

WOD

Today’s WOD:
5,4,3,2,1
- Push Press

10,9,8,7,6,5,4,3,2,1
- Walking Kettle Bell Swings (53#/35#)
- Burpees

Challenge:
- Broad Jump for Distance
- Max Squats in 1 Minute

Good Times!

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34 Responses to “October 28, 2009”

  1. Kurt 6AM Says:
    October 28, 2009 at 7:24 am

    135# Push Press
    WOD: 7:57
    Challenge: 7’1″ & 61 squats

  2. rotker Says:
    October 28, 2009 at 7:45 am

    215# Push Press
    3×5 135# Press
    No WOD
    85″ broad jump

    damn lunges

  3. 6amjoec Says:
    October 28, 2009 at 8:23 am

    Push Press:
    5 @ 95#, 4 @ 115#, 3 @ 135#, 2 @ 155# & 1 @ 185#

    WOD: 8:56

    Challenge: 7′ 10″ Damn lunges indeed!

  4. Gordon Says:
    October 28, 2009 at 9:21 am

    Push Press – 135#

    WOD: 12:20

    Broad Jump: 83″

    45 Squats in 60 secs

    All will be recorded in my new journal.

  5. Mike LaMontagne Says:
    October 28, 2009 at 10:06 am

    Ok I’ll start us off…….what in the world is a walking kettle bell swing? And will T&M have any shins left after were done?

  6. PaulD Says:
    October 28, 2009 at 10:50 am

    PushPress #95,115,135,155,165(felt like 10-20# > possible)
    WOD: Rx & I like the walking swings. Still not feeling 100% yet.
    BJ: 84″

  7. Croz Says:
    October 28, 2009 at 10:54 am

    Deadlift day for me today. 225×3,225×3,275×2,325×1,345×1 fail. I want to get 350 for a 1 rep max. Was able to get 335 for 3 last week. I’m hopine yesterdays lunges are what held me back today. I can remember when I first started CF and I would complain about the # 225 most of our CF lady workouts use. What a diffrence one year makes 225 is heavy when doing a lot of reps but atleast I don’t cry about anymore.
    Mike in a nut shell. Swing the kb and lock out in the overhead position take a step forward, take another swing lock out overhead and step back. That is one rep. Your instructor will walk you threw it tonight.

  8. Alicia Says:
    October 28, 2009 at 10:59 am

    Gordon, what is up with your avatar? Yankees……. I am glad to hear that you are recording in a journal though. Go NWO!

  9. Joe V Says:
    October 28, 2009 at 11:23 am

    Push Press- 105×5,125×4,135×3,145×2,155×1 (think I could have gone higher for the x1)

    WOD- 8:32 rx’d

    Challenge- 8’4 3/4″ (100.75″) & 57 squats – PR for both. I have 60 written in my journal from a year ago but no way I was getting the full range of motion back then.

    There might be some confusion about the Walking KB Swings. In Topsfield, Coach Dave had us count each swing and step as a rep. So it went: KB swing, lock out overhead, step forward, ONE, KB swing, lock out overhead, step backward, TWO. Looks like Bev AM did twice as many KB swings!

  10. Gordon Says:
    October 28, 2009 at 12:01 pm

    Thanks Joe – I saw the much quicker times from you, Joe C and Kurt and was wondering why I was so far behind those times. We basically did twice as many which is just awesome since I did it 12 hours after lungefest. I feel like I am walking with cement boots.

  11. jenflynn Says:
    October 28, 2009 at 12:26 pm

    yankees Gordon?
    I love todays workout. Never had done the walking lunges before. I like them.
    I only made it to 5….the workout was cut short…
    push press 85 then 95 for the #1
    ready to go heavier on these
    have a great day eveyone

  12. Tracy Conley Says:
    October 28, 2009 at 12:38 pm

    I started out the WOD doing the Beverly method of couting, then Dave corrected me, so I finished with the Topsfield method of couting. 9:06 w/35lb kettlebell. Up to 95 on the push press. My buddy Lara came with me today and did a great job!!!

  13. timgoland Says:
    October 28, 2009 at 12:45 pm

    WOD: 7:59
    press- 135,145,155.165,185
    7ft 8inches
    53 squats
    Now I know why Beverly usually has faster times…they train HARDER!

  14. Mike LaMontagne Says:
    October 28, 2009 at 1:00 pm

    We always do double what Topsfield does. Dave’s out in left field people.

    Notorious BIG Feat. Pdiddy – Victory ….has been added to the “Power Music List”

  15. DannyV Says:
    October 28, 2009 at 1:35 pm

    Yesterday it was me, today its Dave … Mike Lamontagne is attacking the foundation of NSCF.
    Truth be told Tim, we usually just do coffee and omelettes over here. Not much working out at all. Those that do workout typically take a cigarette break every 10-12 minutes.

  16. MRBEANI1 Says:
    October 28, 2009 at 1:45 pm

    If you’re interested in evaluating your broad jump performance, here’s a chart
    that I found online:

    rating males females
    (feet, inches) (feet, inches)
    excellent + 8′ 2.5″ +6′ 6.5′
    very good 7′ 11″ —- 8′ 2.5″ 6′ 3″ —- 6′ 6.5′
    above average 7′ 7″ —- 7′ 10.5″ 5′ 11.5″ —- 6′ 2.5″
    average 7′ 3″ —- 7′ 6.5″ 5′ 7.5″ —- 5′ 11″
    below average 6′ 11″ —- 7′ 2.5″ 5′ 3.5″ —- 5′ 7″
    poor 6′ 3″ —- 6′ 10.5″ 4′ 7.5″ —- 5′ 2.5″
    very poor 6′ 3″ < 4' 7.5"

  17. MRBEANI1 Says:
    October 28, 2009 at 1:48 pm

    If you’re interested in evaluating your broad jump performance, here’s a chart
    that I found online:

    rating males females
    (feet, inches) (feet, inches)
    excellent over 8′ 2.5″ over 6′ 6.5′
    very good 7′ 11″ —- 8′ 2.5″ 6′ 3″ —- 6′ 6.5′
    above average 7′ 7″ —- 7′ 10.5″ 5′ 11.5″ —- 6′ 2.5″
    average 7′ 3″ —- 7′ 6.5″ 5′ 7.5″ —- 5′ 11″
    below average 6′ 11″ —- 7′ 2.5″ 5′ 3.5″ —- 5′ 7″
    poor 6′ 3″ —- 6′ 10.5″ 4′ 7.5″ —- 5′ 2.5″
    very poor 6′ 3″ 4′ 7.5″

  18. derekw Says:
    October 28, 2009 at 1:57 pm

    A Yankees logo Gordon? ….Really?…. We all know you are a Mets fan. I think you are just mad that the Jets are headed down the toilet with their new pretty boy QB….

    On a serious note I am having nightmares about lunges…can’t…move….legs….

    21 pullups though, new PR for me

  19. rotker Says:
    October 28, 2009 at 2:05 pm

    Gordon you are a Mets Fan….give me a break.

  20. Joe V Says:
    October 28, 2009 at 2:16 pm

    Tim, doing double isn’t always better. It all depends what area of the “power curve” (graphing time on the x-axis and power on the y-axis) you’re training that day. If your goal is to work on a specific area on the graph (and I’m betting that Dave has these goals in mind when he does the programming), and you change the workout with more reps or more weight, you end up working on a different component of your overall fitness. At least that’s how I’ve come to understand CrossFit and the science/art behind programming.

  21. Joe V Says:
    October 28, 2009 at 2:20 pm

    Does height figure into broad jump performance? Intuitively, something tells me that someone who is 6’6″ will jump farther than some who is 5’6″ at equal fitness levels, but I could be wrong.

  22. Gordon Says:
    October 28, 2009 at 2:23 pm

    I am recording via NWO – deciding between a handsome bound leather volumne and a notebook with unicorn stickers on the cover.

    Though I am a Mets fan, I do want to see the WS trophy returned to NY

  23. rotker Says:
    October 28, 2009 at 2:32 pm

    Gordo go with the Hello Kitty Notebook….

    side bet…loser has to run a mile warmup day after final game. not much but just enough to piss you off.

    you in? Philly v. NY

  24. Croz Says:
    October 28, 2009 at 2:51 pm

    BEN Saturday is just around the corner if you want have our challenge. Maybe the dress should be changed to a chearleader outfit with the BRING IT comment. I will be there from 8am – 10am waiting for ya.

  25. rotker Says:
    October 28, 2009 at 2:54 pm

    coaching this weekend but looking forward to a little competition.

    ill pass on the dress so you can keep daydreaming weirdo

  26. Croz Says:
    October 28, 2009 at 3:04 pm

    A bet is a bet buddy loser gets there photo posted on the main page. I figure I would give ya a break with this weekend then you could play it off to halloween. I realize your a busy guy. So when you figure a date let me know. I’ll be there!!!

  27. timgoland Says:
    October 28, 2009 at 3:10 pm

    Joe…I agree. If you are a 6’6″ Female, you should jump like a broad onto the x-y axis curve with full power!

  28. MRBEANI1 Says:
    October 28, 2009 at 3:16 pm

    Note to JoeV–

    You’re right, being long and lean is a distinct advantage in the broad jump–just take a look at the body types of Olympic long jumpers and high jumpers. I couldn’t find any conversion chart to equate the performance of athletes of different heights, though.

    Here’s a good general info site on the broad jump:

    http://www.topendsports.com/testing/tests/longjump.htm#at

  29. Gordon Says:
    October 28, 2009 at 3:21 pm

    Ben – The only thing I hate worse than running a mile are Philly sports teams. I’ll take the bet. A New Yorker never backs down.

    Here is a helpful site for the loser of the Ben/Crosbie challenge – http://www.dressbarn.com/

  30. rotker Says:
    October 28, 2009 at 3:23 pm

    good bet Gordo…no cross dressing involved

  31. tara Says:
    October 28, 2009 at 6:06 pm

    You guys are a riot! Dress or no dress… still would like to see this throw down!

    Gordon, Gordon, Gordon… Yankees? Apparently, 200 lunges were not enough … how about 200 burpees? Would that make you forget about the Yankees?

  32. Gordon Says:
    October 28, 2009 at 6:55 pm

    Tara – make it 300 – here are some nice memories

    http://www.youtube.com/watch?v=9tz3c-U1sdc

  33. Joe V Says:
    October 28, 2009 at 7:00 pm

    Gotta say I like the Yanks this year. I think A.J. Burnett is hilarious, especially when he is smearing cream pies in the faces of his fellow Yankee teammates during post-game TV interviews.

    AJ Burnett recounts the scene after Mark Teixeira’s walk-off HR in the ALDS, “I’m hugging with Joba, there were grown men embracing, and next thing you know I’m running down the tunnel for a pie.”

    http://www.youtube.com/watch?v=8c8QxgoCS5A
    Skip to ~35 seconds

  34. Leave the lights on for me Sean Says:
    October 29, 2009 at 7:49 am

    push press 155 (PR)
    squats 49 (PR)
    WOD – Slooooowwww 11 min

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