Intermediate & Advanced WODs, CFE WODs: Wednesday 120711

Posted on July 10, 2012 by Allison Bojarski

Intermediate/advanced WODs at HR:00 and HR:45
A: Ring rows

B: 10 rounds for time:
10 Pullups
10 Ring Dips
10 Pushups
10 Squats

CFE Running WODs at 6AM, 7AM, 8AM (meet at 28th St.):
It’s shuttle run time at this year’s CrossFit Games, so Coach Heidi is planning on giving The Black Box a chance to run the same workout this Wednesday. Meet her at 28th Street and get ready to run and ultimately compare your time to the the athletes who will compete in Carson, California this weekend!

Also, don’t forget that for members of CFNYC, all the running WODs are INCLUDED IN YOUR MEMBERSHIP. Just sign up for her 6am, 7am, or 8am CFE WOD.

IMPORTANT! Please note that this Friday, July 13th, and this Monday, July 16th, there will be NO CFE WODs because Coach Heidi will be at the CrossFit Games in California. Thanks for your understanding!

From left: Aurelia, Alex, and Stacy get ready to RUN at a morning CFE WOD class!

UPDATED Scheduling Update–please read!
Upcoming CFNYC Events: Live Stream of Games / Dodgeball / Happy Hour
Windmill & bent press instruction from Coach Court at CFNYC (video)
Shock & awe at the CF Games / Men’s Fitness interviews Dan Bailey
Scare yourself regularly
No vampires in the building
Don’t indulge. Be happy.

Here’s what’s on tap for Thursday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Single-leg Romanian deadlift

B: “Scott’s Mom”

Set up a 95#/65# barbell.

Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat

First set ends when the bar touches the floor – including between exercises!

Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk

  • JP

    New Back Squat Mobility/Warmup, Fun begins at the :50 sec mark:

    http://www.youtube.com/watch?v=Uj2wH8m0v7Y

    • reisbaron

      We should be required to do this full routine between Squat exercises in Scott’s Mom tomorrow.

      • Jim S

        What the??

  • CFE running question

    Coach Heidi can you clarify this: “Also, don’t forget that for members of CFNYC, all the running WODs are INCLUDED IN YOUR MEMBERSHIP. Just sign up for her 6am, 7am, or 8am CFE WOD.” Do we still have to go through the running elements first? The next set of elements classes is July 17.

    • Hari Singh

      No, you do not need to take Running Elements, if you are a member.

      (Although we think people will benefit from a structured presentation of Pose Running. Current members may take Running Elements for half price = $99)

  • ggirl299

    Is it possible to get the static schedule w/instructors updated?

  • BenS

    CFE WOD: 4×300 yard shuttle runs: 0:41, 0:39, 0:41, 0:40

  • reisbaron

    Running tips from the turn of the 20th Century: http://bit.ly/Nm1j5O

    Seems this guy could have taught Crossfit Endurance at the 1908 Games…

  • reisbaron

    Follow the Games on Twitter here: http://bit.ly/MkX9dq

    Chad McKay wins Event 1 in 1:57:33.

  • Jeff K

    After WOD, lacking the arm strength to type a long post. 20:53

  • Albert Insogna

    A: 3×7
    B: 21:39, dips on parallettes with 20″ box