Black Box Monster Mash TONIGHT!

FREE INTRO CLASSES:
Sat, Oct 30 @ 10am
Wed, Nov 3 @ 6:30pm
ELEMENTS WORKSHOPS:
#162 Mon/Thur @6am: Nov 1,4,8,11,15,18 (just 1 slot left)
#164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 2 slots lef!)
#165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30
#166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7
#167 Mon/Thur @6am: Nov 22,24(Wed),29; Dec 2,6,9

Friday 101029
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
Compare to 090725.

Hari’s commentary on today’s workout:
Try something different with this WOD: Do it unbroken.
I don’t mean don’t stop for 20 minutes (though that would be great). Instead just make a decision that once you start a set of 10 of a given exercise, you will not stop until the 10 are done. You can do 10 wall ball shots without stopping. Keep your eye on the ball. No dropping. It’s just 10 reps. Then walk over to GHD (or get down on the ground and do some sort of sit-ups), 10 reps without stopping. Then get up and switch to back extensions or good mornings, 10 reps without stopping. Not even for a second!
You’ll get through the first round just fine. Sometime after that it will get interesting. If you need to breathe, breathe. But do it between movements. Once you start an exercise don’t stop, period.
Post rounds, reps, and a summary of the experience to comments.
(The sub for one set of 10 reps unbroken is two sets of 5 reps unbroken.)

Why women live longer
Sheena Iyengar on the art of choosing
Making a case against barbell training
Get to work
The centrality of breath

Along came a spider… / Pumpkin-palooza
Breaststroke is the best stroke
Junior, Mike L., Sully, and Tom (visiting from CF Chicago) hit the kettlebell swings:
juniormikesullytomKBs.jpg

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From Brand X:
    Big Dawgs
    as Rx’d
    Women 14# wallball
    Pack:
    Complete as many rounds as possible 20 minutes of:
    10 Wallball shots, 12-14 pound ball
    10 Sit-ups
    10 Back extensions
    Puppies:
    Complete as many rounds as possible 15 minutes of:
    10 Wallball shots, 8-10 pound ball
    10 Sit-ups
    10 Back extensions
    *The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.

  • Justin Katz

    11 Rounds
    All GHD machines were used up so I did
    Sit Ups with 10 pound plate
    Supermans

  • Guy

    12 rounds 5 wb rx’d
    This one is gonna hurt tomorrow.

  • Chadb

    14 rds + 10 wallballs
    Nice job today 8 am crew. Jenn, Brian, and Kevin always keep me motivated.

  • CAIN

    1230 crew killing it with the bells!

  • jenn

    12 rounds + 6 GHD Rx
    Kept all sets of 10 unbroken as Hari suggested, but started taking longer breaks in between each exercise in the last few rounds (OK, I admit I used waiting for a GHD machine as an excuse to rest). I was keeping up with Chad until I started taking longer breaks; next thing I know he’s lapping me. I definitely need to work on not resting so damn much. But great 8am class!

  • Laura

    is anyone at the box right now?
    I need to drop off the fog machine for tonight!

  • Reagan

    Great philosophy on this WOD Hari. I love WODs where I can complete sets without resting, makes me feel like a firebreather for seecond.
    Rx’d 13 rounds + 10WB + 10GHD

  • Luke S

    13 + 5 back extensions. Rx.
    Almost made it…

  • Hari

    Credit for the “unbroken” concept goes to OPT.

  • Mike Mishik

    16 rounds + 1 GHD SU

  • Jay

    16 rounds + 10 WB
    scaled to V ups

  • Matt U.

    14 rounds + 10 WBs
    scaled with 14# WB

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