Try a FREE BEGINNERS’ CLASS: Mondays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#117 Tue/Thur @ 9pm, starts April 27 (
4 slots left 3 slots left)
#118 Mon/Thur @ 7:30am, starts May 3 (4 slots left)
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#119 Tue/Thur @8pm, starts May 4
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)
#120 Mon/Thur @ 6:30am, starts May 10
#121 Mon/Wed @ 8pm, starts May 10
UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop — Saturday, May 15th
Black Box WOD:
“Screw You, Cindy!”
This is team workout with two-person teams that compete for four rounds. Let’s call those two individuals “A” and “B”.
Top of Round 1:
Person “A” does 1 round of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats) as fast as possible. Person “B” does as many front squats as possible, cleaning the bar from the floor (men: 135# / women: 95#). Top of Round 1 ends when Person “A” completes the last squat. Score for Person “B” is equal to the total number of front squats completed.
Bottom of Round 1:
Persons “A” and “B” switch.
Subsequent rounds are similar with the two individuals of each team alternating during the top and bottom of the round.
In each half round, the speed of the person performing “Cindy” determines the duration of that half round. The number of reps done by the person doing the front squats is that person’s score.
Final score is the sum of the reps of all front squats performed by each person during the four rounds. Rounds are similar to innings in baseball, with each person getting to play both offense (AMRAP’s of front squats) and defense (limiting the time available to the other person by doing a round of “Cindy” as fast as possible).
Like baseball, there is also no need for a clock. The coach plays the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.
Unlike traditional team WOD’s, in this type of WOD, each member of the two-person team is working to prevent the success of their fellow team member.
Post score to comments.
Because “Cindy” alone wasn’t evil enough.
Hour-long WOD classes:
7am, 8am, 12:30pm: “Screw you, Cindy!”
5:30pm: No WOD (Rest Day)
6:30pm, 7:30pm, 8:30pm: “Screw you, Cindy!”
Express WOD’s (in the back half of the box):
6:00-6:40pm: weighted pull-ups / sprints / ring HSPUs
6:40-7:20pm: lunge / squat / back extensions
7:20-8:00pm: on-the-minute heavy cleans
Let’s fix that rowing technique, part 1; part 2
“But what about The China Study?”
Happy birthday, marathon! / Boston Marathon results
Thinking about tomorrow / How our brains make memories
Take better sports photos (and then send them to me for the blog!)
Rest day TV: Food, Inc. on PBS tonight! (check your local listings)