On-again off-again with Cindy

Friday 110812

A: Cleans 5-5-5

B: 5 Rounds for Reps:
1 minute of “Cindy
1 minute Rest (resume where you left off)

For Example:

Minute 1: 5 pull-ups, 10 pushups, 15 squats, 5 pull-ups, 1 pushup
Minute 2: Rest
Minute 3: 9 pushups, 15 squats, 5 pull-ups, 5 pushups
Minute 4: Rest
Minute 5: 5 pushups, . . . , etc.

Scoring is the same as in “Cindy”: Rounds plus partial rounds.

The warrior spirit and the divine spark
61-year-old swimmer (almost) swims to Florida
“Thank you for your help. I thought I was going to have to have surgery.”
And in honor of Friday… Social drinking on a fat-loss diet

Court teaching secret ninja tricks to getting a better front-rack position:


* * * * *
Here’s what’s on tap for Saturday’s WOD classes:

A: Snatch Practice

B: WOD:

Complete as many rounds as possible in twenty minutes of the following:

Run 400m
As many reps as possible of 95#/65# overhead squats (reps are over when bar touches floor)

Post number of overhead squats completed for each round to comments.

C: Black Box Benchmark #3 (compare to 110724)

60 Hand-Release Push-Ups for time

Score = time in seconds multiplied by “Scaling”

Scaling = 1.0 for zero “snaking” (Must be judged by a Black Box coach or mentor)
Scaling = 1.25 (mild), 1.5 (moderate), 1.75 (severe) “snaking” (judged by an experienced Black Box member)
Scaling = 2.0 for knee pushups

  • Michael C

    115-115-125

    6 Rnds plus 5 KPU, 10pushups.

  • Richard

    A. 95-95-95
    B. 6 Rounds + 4 Pull-Ups

  • erika

    A. 53-58-63
    B. 5 rounds & 5 pullups

    i lost my earring in the back middle shower room. if you see it, can you please hold onto it? thanks!

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

      Erika, I looked for your earring in the showers but couldn’t find it, sorry. (Maybe someone else found it before I looked?)

  • Manny

    A. 115-135-155
    B. 8 Rounds + 3 pullups

  • Jason E

    B. 6 rounds + 5 Pull ups

  • Sophie

    Some of us went to see Kevin’s play last night, he was great! Everyone should go see it!

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

      I’m planning to go to the Sunday matinee at 3pm. Hope to see other CFNYCer’s there as well!

  • Akash

    A. 115 (focused on form, didn’t go heavy)
    B. 7 rounds + 5 pull ups, 6 push ups

    That was fun, except for the stair suicides that Sara made us run

  • kevin p

    Thanks for coming down Sophie! Wish I got talk with you after the show. Thanks to Marcos, Jackie and Alex for coming down too:)

    • keller

      i think mishik and i are going to go to this next thursday. if anyone wants to get tickets with us my email is jkeller3@gmail.com

      • Sean M

        They both agreed to buy drinks after too…

  • http://www.craigpeughdesigns.com craig p

    I highly recommend working with Brian D’s. Hurry though, he’s only here for a week and a half!

    Worked on Squat cleans for an hour with Brian, got a new PR by ten pounds.

    #190

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

      Definitely worth doing a session with Brian D.! Saw him working with Craig today–good stuff…

  • Justin Katz

    65-85-85
    4 Rounds+15 Squats

  • Jenny A

    63-73-83

    5 rounds + 5 pullups + 10 pushups. Pullups were slow, still trying to link them together

  • http://wodalmighty.blogspot.com reis

    115 – 135 – 155

    5 rounds + 1 pushup

    (attempted) suicides

  • mike n.

    6 + 5 Push ups

  • Seth

    115-125-125

    10 Rds

  • Stan S

    9 rounds + 5 pull ups
    strict pull ups

    Stair suicides were fun.

  • Sara

    8 rounds plus 5 pullups. Great week at the box, lots of new faces!! Please do a session with Brian D… Take full advantage of his expertise while he’s here.

  • http://www.self-aggrandizement.com Josh Newman

    FWIW, tomorrow’s workout will end with the *pushup*, not the pullup benchmark. You get five days off pullups, after this latest high-volume pullup stretch.

  • Ralph

    A: 115, 135, 125

    B: 8 rounds, 5 pull-ups, 10 push-ups, 5 squats

    Cashout: 50 box jumps (24″) for time w/ 15 situps as active rest – 3:01

  • Steve Slo

    A) 95 – 115 – 135 – 155 (x1) – 165pc (x1)
    What’s the suggested % of 1rm for 5 reps?

    B) 5 rounds… 10 squats
    (PUs with the skinny red band)

  • Jeff

    6 rounds + 8 push ups
    subbed sit ups (heels down, swinging arms, fingers touching floor) for squats

  • Hari

    A: 125, 135, 135
    B: 7 Rounds + 5 pull-ups + 10 pushups

  • Joe W

    A: 185, 225, 245
    B: 7 rounds + 4 squats

  • Jay

    135, 135, 135
    6 rounds + 1 pullup

  • Todd

    10 Rounds. Trick is to do everything right under the bar so after your 15th squat you jump right up to the bar. Did it on scaffolding in Tribeca :)

  • Jeff B.

    A. 135, 155, 185
    B. 8 rounds + 5 pull ups + 5 push ups