Monday

17
Jun

Monday

Congratulations to the newlyweds, Lee and Ashleigh!
…  Now to be known as AshLee.
We all wish you both a lifetime of happiness together!
__________

Strength WOD:
Back Squat
1-1-1-1-1-1-1

Refer to this link for last Back Squat workout: 
https://crossfitmetropolis.com/monday-2/
__________

Conditioning WOD:
AMRAP in 7 Minutes
Burpees

** In order for each rep to count, you must land in the bottom of a perfectly safe squat… or walk up to that position.  You also have to jump and clap behind your head.
__________

“All our dreams can come true – if we have the courage to pursue them.”
– Walt Disney

0 Response

  1. Vikram

    Congratulations! God bless. What a wonderful way to celebrate the CFM family. Wishing Ashleigh and Lee all the happiness in the world.

    -Skinny

  2. EJ

    **GET YOU SWAG ON
    -TShirts 2 styles (Unisex XS-XL) $25/Each
    -Hoodies (Unisex S-L) $45/each

    *please bring exact change. Cash monies only.
    ———–
    **EVENT REMINDER: JANITOR’S LAST CLEAN

    Come say good bye to our awesome coach Mark before he heads to Cali.

    Saturday, June 23
    5pm – 8pm (officially)

    Boat Basin (79th Street / Riverside Drive — On the Hudson)

    We will have our own area / bar! Hope everyone can come!

  3. rafael

    Back Squat
    275(1)-280(1)-285(1)-295(1)-300(1)-305(1)-315(1)

    AMRAP in 7 Minutes
    Burpees – 85 (Moooooooo)
    Too much fun & desserts

  4. Adam Van Auken

    BS – 235-240-245-250-255-260-265(PR). I was trying to go very low and depth felt good on the last set. I may have been a little stronger before my knee injury but didn’t have Oly shoes. (-:

    Burpees – 108. I heard one of the elite CrossFitters talk about having a game plan in a WOD and sticking to it as long as possible. This really works for me. On 4/9/12 we did a 5 minute burpee WOD where I did 15 burpees/minute and went all out the last minute (80 total). Today, my plan was to do 16 burpees/minute and go all out on minute 7. I held this for 5 minutes and then just tried to survive the last 2 minutes (doing 28).

  5. mcohen

    Here is the take away from today. It is not that depth below parallel is important because it insures that the lift is clean. The import is that if you get real deep, when you come out from the bottom you use your gluts and hammies, and by the time you get to activate your quads, the weight is already moving up.

    With that said, check egos at the door and get low.

    205-225-235-185-195-205-235.

    I went too heavy to get the depth. Took off weight and started over and then hit the spot I was looking for.

    97 Burpees. Up from 84 last time we did this.

  6. Ben

    Thanks, Brendan, for an awesome 7 AM class.

    Squat:
    185-195-200-205-210-215-220
    Felt like I had another 10-15 lbs here but happy 220 felt relatively light.

    Ab assistance with Coach B:
    25 Hip Extensions
    Tabata GHD 9 (11, 10, 10, 10, 9, 9, 9, 9)
    25 Hip Extensions

    Doubtful I’ll be able to sit up in bed tomorrow.

  7. Vikram

    Weird hours this week.

    Thanks to 9 AM for taking me in! Great crew.

    Back Squats
    1(135)-1(140)-1(145)-1(145)-1(155)-1(155)-1(160; PR!)

    Burps: 71

  8. Brett

    BS – 115-125-135-145-145-135-135

    Still have problems getting low, keeping my back straight, staying on my heels, and activating my glutes and hammies. Other than that, my squats are picture perfect.

    60 burpees which I’m embarassed to admit is a PR.

  9. vicnord

    95-100-105-115-120-115-120

    I will consider this a PR because it is the first time I’ve ever done a back squat all the way to the bottom at that weight.

    72 Burpees

    Vikram you are an excellent addition to the 9am class!!

  10. camille

    Thanks to Brendan and Ben for a great 7am class!!

    95-105-110-115-120-125-130 (Huge PR!!)
    Had to leave before the burpies started, will do them after work tonight

  11. Amylynne

    125-130-135-140-145-150(PR)-155(PR)

    really happy with the depth and the ease with which the PRs fell

    THEN DID THREE MUS IN A ROW!

    because i did 100 burpees in vt yesterday, chose not to subject myself to more. did a ladder wod provided by brendan to work on strength:
    1 MU, 1 HSPU
    2 MU, 2 HSPU…

    finished 5 complete rounds. brendan helped with 1 MU in round 4 and in round 5 I did 1 then dropped to scaled with legs out in front. false grip went fast. all HSPUs strict. that’ll do!

  12. marilina

    ***Janitor’s Last Clean is CASH ONLY***

    Congrats Ass-Lee!

    Back squats: 120, 125, 130, 135, 140, 145PR, 150PR
    Good form and focus makes a big difference.

    Did wall ball amrap because I did 100 burpees yesterday.
    100 10# + several missed reps.

  13. ashleigh

    Thanks everyone! We had a wonderful time! We’ll see everyone in a couple weeks when we get back from Italy 🙂

  14. patrick

    315(1) 315(1) 325(1) 335(1) 345(1)PR 315(1) 315(1)

    It was questionable on whether I was deep enough on round 1, so I did the same weight for round 2. I wanted to go for 350, but i could tell my legs were tired at 345.

    107 burpees. I did the 16 and rest method every min until the last 2 minutes where I did 12 and 15

  15. Xan

    This morning: 4.04 mile run in BDU’s. Boots are still breaking in, and feet are definitely still breaking into the boots.

    Back Squat: 225-230-240-245-250-255-260 (Should have started heavier)

    7 min AMRAP burpees: 120
    didn’t expect I’d be doing this AMRAP again so soon haha

    Finished it off with 4×25 push ups 4×25 sit ups 2×10 pull ups – done cindy style

  16. dlede

    Back Squats: 275, 285, 295, 300 (PR), 305 (PR), 310 (f), 275 (1)
    finally got over the 300 hurdle and felt good about it, as long as my chest stays up, I am good, depth felt good

    Burpees: 118 + 2 from last time, should have pushed harder at the end

  17. lauren

    AshLee – ha! love it!!!!

    Rest day yoga at Remorca. Sooo good.

    FYI – They’re going to be making some changes to the schedule – most likely including more later evening yoga classes 🙂

  18. EJ

    175-185-195-205-210-215(f)-200

    goal was 225..but alas..maybe next time. Felt comfortable with getting depth and working on not doing a lopsided squat, and favor my right side

    Burpees 122 – tied with Janitor..what a stud!

    Nice to WOD with the 6:30 session 🙂

  19. EdG

    150-155-160-165(PR)-170(PR)-175(PR)-180(PR)
    Felt good, don’t think I could have increased weight anymore with proper technique.

    86 burpees. Paced myself at 12 per minute and went straight through without stopping(thanks for posting this morning Adam that’s what gave me the idea). Next time try 14 per minute.

  20. adam.schwartz

    115-120-125-135 (PR)-135 (PR)-140 (PR)-140 (PR)

    noticed that my wight began to shift from heels to toes as I came up from the squat position… have to work on that… thanks allison for the pointers

    62 burpees… definitely feeling the effects of not being at CF for the past week

  21. tgray

    185-195-205-210(PR, with some spotting help)-195(f)-185-195

    last 3 reps worked on getting as deep as I could. first 4 were a little short. should aim 10# lower next time and make sure I don’t cheat.

    95 burpees, up from 84 last time.

  22. maryseem

    Awkward lifting/moving of rare books at work made for a miserable back all day. Decided back squats wouldn’t make it any better.

    Stretching and mobility stuff AMRAP, no time limit.

  23. cat

    125-130-135-140-145-150(PR)-155(f)

    Form felt good until 155! Will start heavier next time.

    75 burpees. My arms got tired quickly.

  24. Joe

    175,180,185,190(pr),195(pr),205(pr),210(pr)

    Not too long ago my 1rm was 165 with shitty form. Totally pumped to have crossed the 200# mark!!

    Thanks for the spots Tommy and the push!

    Burpees = 86 didn’t push the shoulder feels good.

  25. PJ

    175-185-195-205-205-215-215. Knee was tender from Fridays very deep front squats. Depth today was ok, trend = friend.

    I think 94 burpees

  26. Brooke

    140-145-150-155-160-165 (PR)-170 (PR)

    First legit PR in like a year. So glad. Because my shoulders are screaming every day.

    Great job 7:30 peeps!

  27. jen

    85-90-95-100-105-110(f)
    Very happy since a couple of weeks ago I could only do 80 for 1 rep. Strength’s comin back!

    102 burpees
    PR for 100 burpees at 6:53