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Halloween CrossFit Workouts!

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Need a great Halloween WOD?  We’ve run a lot of different spooky workouts throughout the years… here are a few of them!

The Great Pumpkin Caper

As a Team of 2, For Time:
800m Pumpkin Run
400 Pumpkin Squats
200 Pumpkin Sit-Ups
100 Burpee-Pumpkin-Toss

Pumpkin drop penalty: 1 Minute added to score.

Time Cap: 28 Minutes.

Use actual pumpkins, or sub medicine balls or slam balls.

Lucky 13

AMRAP in 13 Minutes:
13 Deadlifts, 225/155/95#
13 Wall Ball Shots, 20/14# to 10/9′
13 Handstand Push-Ups

The Beast

6 Minute AMRAP:
6 Deadlifts, 275/185#
6 Muscle-Ups

1 Minute Rest

6 Minute AMRAP:
6 Power Cleans, 185/135#
6 Handstand Push-Ups

1 Minute Rest

6 Minute AMRAP:
6 Power Snatches, 135/85#
6 Toes-to-Bar

Dr. Jekyll and Mr. Hyde

For Total Time —

Partner 1 completes:
“Dr. Jekyll”
21-15-9 Reps:
Calorie Row
Barbell Thrusters, 95/65#

Then Partner 2 completes:
“Mr. Hyde”
21-15-9 Reps:
Calorie Row
Dumbbell Thrusters

Alter Egos: Moran Dankner

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@spensermestel finds out a few things about @moranchoo for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!

🏋 GYM LIFE
:: Usually Attends: 6:30pm.
:: Started CrossFit: At CrossFit Tel Aviv.
:: Years of CrossFit: 4.
:: Origin Story: Before she moved to the US, Moran researched gyms in NYC. She considered a box in Manhattan but loved that CFV had sent a team to the Games and had a rainbow flag flying in the gym.
:: Gym Superpowers: Testing herself. This year, Moran competed in Ready For Action, a three-day CrossFit event in Israel. Unlike previous years, this time she was able to stay focused and not get emotional between events, which was her main goal.
:: Fitness Background: Moran served for three years in the combat division of Israel’s army. After five or six hours of sleep, the soldiers would wake up and do cardio. In the afternoon, they’d go to the shooting range and run an obstacle course, and at night, they’d work on strength.
:: Gym Kryptonite: Handstands (also double-unders, which took her three years to learn).
:: Favorite Workout Music: DJ Ariel.
:: Loves Most about CFV: Doing insane EMOMs with Coach Ariel and almost passing out afterward.

🚶 REAL LIFE
:: Occupation: Third-year student at Parson’s. She specializes in photography.
:: Hometown: Tel Aviv, Israel.
:: Years in NYC: 2.
:: Origin Story: Moran moved to NYC to study at Parson’s, which was the only school she applied to.
:: Real Life Superpowers: Finding the action and photographing it. “Every time I take a picture, I’m missing what’s behind me, so it’s like a hunt to find who to aim for.” Her repertoire of GIFs is also 🔥
:: Real Life Kryptonite: Being too critical of herself and seeing over crowds (she’s 5’ 2’’).
:: You’ll Be Surprised To Know: You might know Moran as “Michelle”, which she asked people to call her when she first arrived at CFV because so many people mispronounce “Moran”.  Ask her for the proper way to say it!

#askheraboutitsometime #alteregos #whoknew #disguisedbyathleticapparel

Alter Egos: Nicky Berman

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@spensermestel finds out a few things about @mssssnicky for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!

🏋 GYM LIFE
:: Usually Attends: 6:30pm.
:: Started CrossFit: At CFV.
:: Years of CrossFit: 5.5
:: Origin Story: A friend from out of town would train at CFV when she visited and gave Nicky a gift certificate. Her husband, Jack Underwood, is also a member.
:: Gym Superpowers: Essentially everything: the day we spoke, Nicky had done the Level 2 workout immediately after the Level 3 workout.
:: Fitness Background: Nicky did soccer, lacrosse, and track in high school but didn’t play a varsity sport in college, which made her feel like she wasn’t a true athlete – until she discovered CrossFit.
:: Gym Kryptonite: Snatches and handstand push-ups.
:: Favorite Workout Music: DJ Ariel and his R&B sex playlist.
:: Loves Most about CFV: Having training partners who will push her because “we’ve all been in that dark place together.”

🚶 REAL LIFE
:: Occupation: ELA teacher and, starting this school year, a dean at Achievement First, a charter middle school in Bushwick.
:: Hometown: Outside of Boston.
:: Years in NYC: 9.
:: Origin Story: After she graduated from college in Philly, Nicky was assigned to a school in the Bronx as part of Teach for America.
:: Real Life Superpowers: Wedding planning. Because guests had traveled from all over the world, Nicky and Jack wanted them to feel welcome, so, at the reception, they acknowledged and thanked each table, about 180 people total.
:: Real Life Kryptonite: Over-multi- tasking, as in FaceTiming her husband while brushing her teeth while unloading the dishwasher.
:: You’ll Be Surprised To Know: Jack and Nicky met while they were teachers at the same school in the Bronx. The school was shut down shortly after they left, and while they were there, they were both “miserable and depressed.” Nicky says that *their song* is Rihanna’s “We Found Love in a Hopeless Place.”

#askheraboutitsometime #alteregos #whoknew #disguisedbyathleticapparel

Alter Egos: David Kille

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out a few things about @drkille !

🏋 GYM LIFE
:: Usually Attends: Was 7am when school was in session but could be any class now.
:: Started CrossFit: At CFV.
:: Years of CrossFit: Almost one.
:: Origin Story: He liked that CFV was next to McCarren “in case we got to do park workouts!” So young, so innocent.
:: Fitness Background: Growing up, David’s parent would incentivize him to do sports by buying him the requisite footwear, so he played volleyball, racquetball, and basketball, ran track, and did karate (barefoot). For being sturdy, good for running, and available in fierce colors and patterns, his CF shoe rec is the Metcon 2.
:: Gym Superpowers: Toes-to-bar and muscle-ups.
:: Gym Kryptonite: Heavy lifting.
:: Favorite Workout Music: DJ Mike (good variety) or DJ Morgan (matches the genre with the workout).
:: Loves Most about CFV: Seeing how his academic hypotheses turn out. David’s primary research interest is goal pursuit, so for this year’s Open, he asked users on the CrossFit subreddit to self-assess their motivation for 17.3, 17.4, and 17.5. He discovered that people are more motivated for events that are further in the future.

🚶 REAL LIFE
:: Occupation: Postdoc in psychology at Columbia.
:: Hometown: Manitoba, Canada.
:: Years in NYC: Almost one.
:: Origin Story: After working in UX marketing for two years in Toronto, David moved to NYC to start his postdoc program.
:: Real Life Superpowers: Whistling (between the lips, behind the teeth, alto, soprano, alone in the car, you name it).
:: Real Life Kryptonite: Making decisions.
:: You’ll Be Surprised To Know: David occasionally goes sober for three months. He says that’s the perfect amount of time because, during the first month, you’re miserable, during the second month, you start to get used to it, and during the third month, it’s become a habit.

#askhimaboutitsometime #alteregos #whoknew #disguisedbyathleticapparel

Alter Egos: Rachel Martino

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out a few things about @rachmartino!

🏋 GYM LIFE
:: Usually Attends: 12:30 L2.
:: Started CrossFit: At CFV.
:: Years of CrossFit: 1.5.
:: Origin Story: Noelle Downing, her friend (and fellow CFV member and fashion blogger), convinced her to join. After her first workout (21-15- 9 burpees and air squats), she was so sore she “had to fall onto the toilet.”
:: Fitness Background: Nothing. “I was the kid who got picked last in gym class.” But, because of CrossFit, Rachel had the confidence to explore her fitness options. Now, she goes for 60-mile bike rides on the weekends.
:: Gym Superpowers: Cute, matching workout outfits and wall balls.
:: Gym Kryptonite: Strict pull-ups.
:: Favorite Workout Music: DJ Blanco (when he plays emo music).
:: Loves Most about CFV: The community. “When you go to a spin class, no one talks to you. No one tells you if you’re doing something wrong. No one cares if you’re there.”

🚶 REAL LIFE
:: Occupation: Fashion Blogger.
:: Hometown: Lexington, KY.
:: Years in NYC: 5.
:: Origin Story: After her freshman year at Belmont, Rachel was a social media intern at Avon. She loved the industry and New York City and moved here immediately after graduation.
:: Real Life Superpowers: That je ne sais quoi. Rachel is also a Francophone YouTube star, with 206k fans from France, Canada, Belgium, Luxembourg, North Africa, and more.
:: Real Life Kryptonite: Getting up in the morning (hence the noon class).
:: You’ll Be Surprised To Know: Rachel describes her street style as “feminine for feminists” – looking good in make-up, heels, and skirts while also fighting the patriarchy. For cute athletic apparel, she recommends Kate Spade. For comfortable, Lulu Lemon. For men, she’s drawing blank: “I’m sorry. I’m just a ladies fashion blogger!”

#askheraboutitsometime #alteregos #whoknew #disguisedbyathleticapparel

Alter Egos: Rose Reid

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out a few things about @rosereid!

🏋 GYM LIFE
:: Usually Attends: an eclectic mix of Level 2 classes and (prematurely) Masters classes.
:: Started CrossFit: At CFV.
:: Years of CrossFit: 3-ish.
:: Origin Story: She did her Level 1 training with Blanco and Joey, who “forced her to graduate” after five months.
:: Gym Superpowers: Talking (and workouts with running and kettlebells).
:: Gym Kryptonite: Showing up.
:: Favorite Workout Music: DJ Blanco, especially the Ke$ha radio station he plays on weekends.
:: Loves Most about CFV: The yummy aesthetics: “During workouts, I like to look at everyone’s sexy body, so when I’m 80 years old and in a retirement home I can close my eyes and remember them.”

…keep reading for Rose’s real life identity!

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Alter Egos: Mark Matthews

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out a few things about Mark!

🏋 GYM LIFE
:: Usually Attends: 12:30 L2.
:: Started CrossFit: At CrossFit South Williamsburg.
:: Years of CrossFit: 2.5.
:: Origin Story: Mark’s first CrossFit workout was a 21-15-9 with deadlifts. He started at 55 pounds and was so immobile that by the third set, he couldn’t lift the PVC pipe without rounding his back.
:: Gym Superpowers: Push-ups.
:: Gym Kryptonite: Wall balls and anything overhead.
:: Favorite Workout Music: DJ Mike (a fellow Hall and Oates fan).
:: Loves Most about CFV: Its rejuvenating power. When Mark starts the week, his upper back is destroyed from bartending (see below). Over the next few days, he can feel his posture improve.

…keep reading for Mark’s real life identity!

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Alter Egos: Gretchen Fudala

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out a few things about Gretchen!

🏋 GYM LIFE
:: Usually Attends: 9:00am Level 2.
:: Started CrossFit: November 2016 at CFV.
:: Years of CrossFit: 0.5.
:: Origin Story: A few of her coworkers do CrossFit, so she decided to check it out.
:: Athletic Background: High school basketball and lacrosse; field hockey at William and Mary.
:: Gym Superpowers: Burpees. Gretchen’s favorite workout is CrossFit Games Open 12.1 (seven minutes of burpees).
:: Gym Kryptonite: Kipping pull-ups and Olympic lifts.
:: Favorite Workout Music: DJ Morgan.
:: Loves Most About CFV: The coaching. Before she started, Gretchen feared CrossFit’s reputation and was nervous about exacerbating her injury-prone shoulders. Needless to say, she doesn’t worry anymore.

…keep reading for Gretchen’s real life identity!

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Road to Regionals: Ariel Fernandez

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By Spenser Mes

It’s silly to ask Coach Ariel what movements he’d like to see in a few weeks at Regionals. Last year, the first event alone included handstand push-ups, bar muscle-ups, power cleans, biking, and rowing. During the following eight events, athletes also had to overhead squat, do synchronized burpees, and legless rope climb. “There’s no point hoping to see one thing or not see another. You’re gonna see it all,” Ariel told me. I pressed him. If he had to hope for something, what would it be? He smiled. “Heavy snatches.

This won’t be Ariel’s first trip to Regionals, which are in Albany on May 19-21. In 2014, he competed with Team Virtuosity, which placed third and qualified for the Games. “We spent the next two years feeling the pressure to repeat that performance,” Ariel said, “and it didn’t go well.” Both years, the team went into the final heat of the Open on the bubble for qualifying (the top fifteen teams move on), but when a few members decided to go as individuals, their score dropped below the threshold.

Continue Reading >

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Alter Egos: Morgan Pitcher

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Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this special CrossFit Games Open installment @spensermestel finds out a few things about Coach @morgpitch!

🏋 OPEN LIFE
:: Started CrossFit: 2008 in College Station, TX.
:: Years of CrossFit: 9.
:: First Open: 2015.
:: Favorite Open Workout: 15.1 (max clean and jerk) or 16.2 (heavy cleans).
:: Open Superpowers: “Anything with a barbell or barbell cycling.”
:: Open Kryptonite: Gymnastics, except for handstand walks, which Morgan “does for days.” She didn’t get her first ring muscle-up until the Open in 2015, 7 years after starting CrossFit.
:: Wish For The 2017 Open: Heavy, heavy Olympic lifts. Her one rep maxes? Back Squat: 305; Clean and Jerk: 230; Snatch: 190.
:: Loves Most About The Open: Competing – for real! Morgan’s fighting for one of three slots on the CrossFit Queens regional competition team. So far, she’s holding her own: for 17.3, she finished 11 rounds and 9 pull-ups and ranked 56th in the North East region.

…keep reading for Morgan’s real life identity!

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