Mobility Cert, Day 2!
The Black Box is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners’ classes.
However, today, Sunday, February 28th, we will have a WOD class from 8-8:50am and another one from 5-6pm.
. . . . . .
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners’ classes this weekend.)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (
only 1 slot left! SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (
3 slots left 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
Black Box WOD:
(Based on New Zealand Sectionals WOD # 3)
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans
Post weight(s), band size(s), rounds, and thoughts to comments.
Additional Black Box rules for this WOD:
You must choose a weight that allows you to do at least the first set of power cleans unbroken, with no resting at the top or bottom. If you break during the first set of power cleans, you must stop and reduce the weight on the bar; and you must increase the duration of the WOD by two extra minutes. You may break on the power cleans from second round on.
You must do at least the first set of pull-ups unbroken. Chin over the bar! If you break during the first set of pull-ups, you must stop and switch to a band (or to a thicker band); and you must increase the duration of the WOD by two extra minutes. You may break on the pull-ups from the second round on.
The WOD will be 10 minutes for those who do not break either exercise during the first round. It will be 12 minutes for those who break one of the two exercises during the first round, and it will be 14 minutes for those who break both of the exercises during the first round.
Hint: Pick your weight and/or band size wisely.
At yesterday’s CrossFit Mobility and Recovery certification, all bowed down before Kelly Starrett! (Or perhaps they were working on their deadlift technique?)
Mommy, where do baby carrots come from?
Continuous brewing: tastier, easier and superior kombucha
Conversations with a vegetarian