Black Box WODs: Tuesday 120731

Posted on July 30, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & locations)
A: Farmer carries

B: For time:
80 Squats
10 Push Press 95#/65#
60 Squats
20 Push Press 95#/65#
40 Squats
30 Push Press 95#/65#
20 Squats

Calf smash! (thanks for the pic, Coach Bo)

Shakes, bars, pills, & potions
Food-related TED talks
What’s in the box?
RIP, alpinist Roger Payne
Two grams ginger reduces muscle soreness by a quarter (and can boost testosterone!)
Kill your treadmill

Here’s what’s on tap for Wednesday’s Black Box WOD classes (check schedule for times & locations):
A: Deadlift 1 rep max

B: “Dirty Sanchez”
30 Handstand push-ups
10 Pullups
20 Handstand push-ups
20 Pullups
10 Handstand push-ups
30 Pullups

Here’s what’s on tap for the CFE running WODS at 6am, 7am, 8am (meet at 28th St.)
Let’s do fartlek work! No, this is not supposed to be dirty! Fartlek is a swedish word for speed play and Coach Heidi has a fun Fartlek planned for the three endurance classes! All you have to do it meet her at 28th st at 6, 7, or 8am and get ready to play with your speed!! Free for all members, $10 for non-members.

  • Justin Katz

    A: 40# dumbbell
    B: 11:56 RX’D

  • Kate J

    A: 24kg
    B: 17:04 Rx’d.
    On the upside, I got to work on my cleans.

  • Jason L

    12:30 rx’d but i decided to throw an extra 10 PP’s in there…should probably read the workout properly first before doing it.

  • Hannah

    Ok so I only have a week left here and thought I’d get my rant in before it’s too late:

    1. If you walk in front of me while I’m lifting and you get hit because
    you were too stupid to look around, I will be the last one there to a)
    apologize or b) care.

    2. To the couples that are crossfiting together, congrats! If you are
    there to get your workout of the day in, well done, continue on. If you
    are there to hold hands and basically be attached at every opportunity,
    gtfo.

    That is all. Thanks I’ve had a great time here and maybe some guest drop ins will happen this next year!

    • Montana

      so when exactly are you gtfo?

      • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

        Remember, folks, let’s try to keep the comments more like a cocktail party and less like a fight. Write in a way that sounds like how you would say the same thing to the person’s face.

        Thanks so very much for your understanding.

  • Jana B.

    A: Farmers carry 20kg. Ouch – but I can see how this will REALLY help grip.
    B: 14:25 rx’d. My kingdom for a lighter ass. dragging my booty up off the floor takes sooooooo long.
    C: 5000m row 26:04

  • BenS

    A: 40kg kettlebell
    B: 14:20 rx’d

  • Albert Insogna

    Great workout today.
    A: Farmer hold 2x24kg bells while partner drops 100 DUs, and switch. Got around 60-70 unbroken to finish my set, which is a PR.
    B: 13:18 rx’d.

    60 HSPUs tomorrow…

    • reisbaron

      That’s a pretty incredible number of unbroken DUs…well done sir.

  • Jana B.

    did anyone happen to find a steel womens swatch by the cubbies at 28th? if so please let me know.

  • Jeff K

    Bruised my ribs doing bar muscle ups a week ago. :( Dr. says I have to do just lower extremity stuff for the next 2-4 weeks and it hurts enough that I’m actually going to listen. Anyone have any ideas of stretches/ excercises I can do to keep moving? Going to try 400m lunges tonight. Air squats feel fine and running hurts a ton. Any ideas? Thanks

    • reisbaron

      Ouch! Buddy that sucks. Not sure how you’ll get around the rib pain when you tighten your core, but step-ups & light wall ball might be a couple things to try.

      • Jeff K

        Thanks – I was thinking step ups would be good too. Maybe I can become an expert at one handed pullups over the next month.

    • Jason L.

      don’t do 400m of lunges

    • MadeleineT

      Stationary bike, if you have access to one?

  • reisbaron

    Enjoying a few Emmy’s dark cacao macaroons. All organic, raw coconut, raw cacao, non-gmo almond flour. Seems the raw agave and natural vanilla flavor might take it out of the Paleo category, but with the quality of the ingredients it would be tough to categorize it as a cheat. Pricey but delicious – http://bit.ly/MZzaRp

  • Aaron Segal

    2 pood farmers carry 400 meters (hard)
    8:03 rxd

    • reisbaron

      Single bell, or 1pood per arm?

      • Aaron Segal

        2 pood per arm, 4 pood total = good forearm workout

  • Wendy Greene

    12:52, 45#, dfl. Sara says I rest too much and I guess she is right.

  • http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman

    A: 40lb. Dumbbell Farmer Carry (400m)
    B: 9:44 (65lb)

  • james_vergara

    Fun times @ 3pm. Farmer carry w/ 40kg kb. Ill-advised attempt with 2 135# barbells never materialized.

    WOD: 10:29 @ 105#
    Nice work, Andrew F. for going rx+ and almost breaking 10 min

  • Andy Graves

    A 40kg KB’s 400ft (“Popeye the sailor man…” is the song that keeps playing in my head for some reason)
    B 11:33 Rx’d. that was exhausting

  • AndrewNYC

    Great workout today
    Farmer carry w /40kg kb
    B:10:16 #105

    Nice work today by Christian my partner for the WOD

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    10:23 RX

  • Jim S

    A: 550m with two 25lb bumpers. That was a grip test.
    B: 14:10 Screwed up the instructions and used 75lb for push press. Guess that was a good thing; felt slow.

  • Steve Slo

    9:52 rx’d

    Farmer carries, around the block, with 2 25-pound plates, using only a pinch grip.