It has been a great week, let's finish it off strong.
Great job with practicing movements today. We had a first muscle up, some vastly improved double-unders, and big improvements with other movements. Make sure to take advantage of those opportunities.
I want to ask a favor: Jaime, the general manager, has asked if anyone is available at 9am tomorrow to help paint the old gym? No special painting skills required. Post to comments if you can help. THANK YOU!!!
A couple things to remember: Saturday is our free class available to anyone. We also have a 10:30am mobility class on Saturday. Also, if you didn't get a chance to do the workout of the week, try to get it done.
Brook's visit to Long Island City CrossFit with owners Vadim and Olga.
Pics from today:
Brandon got his first muscle up!
Cool video of the noon class' relay race. Burpees were the wager...
Workout for tomorrow:
Heavy deadlifts: 1-1-1-1-1
Start at a moderate weight and work toward a 1 rep max effort.
Tabata Deadlifts and Burpees:
Deadlifts are prescribed at 225#/135#. We will alternate the deadlifts and the burpees each round. Count the reps for each round. There are a total of 16, 20 second rounds with 10 seconds of rest in between. Deadlift weights can be scaled up or down as the trainer/individual sees fit. Proper deadlift technique will be the priority in these fast-moving workouts.
Jaime - I'm available to help paint in the morning - give me a call or text.
Posted by: Mickey T | July 29, 2010 at 09:47 PM
Tabata deadlifts! Great idea!
Posted by: Jesse b | July 29, 2010 at 10:17 PM
Hey Jaime,
I can help too! (until 11:15)
Let me know - 408 421 7160 or ellingtj@gmail.com
Posted by: Jeff E | July 29, 2010 at 10:23 PM
Jaime I am available to help between 10 and 12. Text me with details if you need help.
Posted by: Dana | July 29, 2010 at 10:25 PM
Anyone know of sites that suggest some vacation workouts -- ie, workouts for when no equipment is available?
Posted by: Miles | July 29, 2010 at 10:35 PM
Hey Miles,
Here are a couple links:
http://bgifitness.typepad.com/bgi_fitness/travel-workouts.html
http://board.crossfit.com/showthread.php?t=38312
There is an attached pdf file with tons of CrossFit workouts in the first post in this thread (this refers to the second link).
Hope this helps
Posted by: Dheeraj | July 29, 2010 at 10:59 PM
So Mr. Jaime by 9 you mean 11? lol Id be there but i blew my back out today. Chiro says hopefully a strain and not a disk. Time will tell. Hopped upo on vicodin, motrin, bio freeze and rock tape. And of course my favorite workout tomorrow and I am out of commision :(
Posted by: Trey | July 29, 2010 at 11:01 PM
Trey, sorry to hear that.. Hope you recover soon! You were doing so well during our jerk session the other night too.. Oh btw, just watched Cammy on a CFJ interview last night.. I luv her spunky personality-- def hot!
Brandon, congrats on that MU! That's awesome!
Posted by: Jojo | July 30, 2010 at 05:52 AM
Thanks Dheeraj!
Posted by: Miles | July 30, 2010 at 09:38 AM
Yes Jojo our jerk session was great! Larissa and cami are going to be a little jealous because they weren't invited. Thanks for putting it out there to the public. Thought it was going to be between you and I.
Posted by: Trey | July 30, 2010 at 10:01 AM
Trey, when you set a record for your best jerk ever, that's an accomplishment worth the public's attention, lol.
Posted by: Jojo | July 30, 2010 at 10:44 AM