Black Box WODs: Thursday 120809

Posted on August 8, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & location)
A: Front squat 5×2 @ 75#

B: Three sets, not for time, of:
Muscle-Ups x Max Unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

What makes Friday more fun than normal? When it’s Friday CAPTION CONTEST time! What’s up with Patrick, who is not only a member of CFNYC, but also King of the Whiteboards (a.k.a., he who helps get you signed in for your evening WOD at 28th St.)?

(Photo credit: Coach Bo)

NYT explains the C&J
Where the heavy lifting often occurs in the mind
The ‘golden’ ratio: The one number that describes how men’s world records compare with women’s
A hobbit’s guide to walking
Personal responsibility

Here’s what’s on tap for Friday’s Black Box WODs (check schedule for times & location)
A: Kettlebell cleans

B: Complete as many rounds and reps as possible in 20 minutes of:
135#/95# Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

Here’s what’s on tap for Friday’s CFE running WODs at 6am, 7am, & 8am:
This Friday, like every Friday, is tempo run Friday. Meet Coach Heidi at 28th St. and get ready to work on your pace per mile.

taina r.

“you’re late for class, so I’m taking your cookies AND erasing your week’s pre-registrations”
- http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman
  
  I have NEVER taken someone’s cookies… banana chips, on the other hand…
  - kahee
    
    munch munch banana munchaaa
Albert Insogna

Got my first bar muscle-up today.

A: 95,135,145,135,135
B: Muscle-ups: these we mostly attempts
Ring dips: 16,14,13
HSPU: 14,12,8
L-sit hold: around 20sec each time
- reisbaron
  
  Nicely done!
- Andy Graves
  
  Do you think that is easier than a ring muscle up? I was trying tonight but I wasn’t even close on the bar.
  - Albert Insogna
    
    No idea- I don’t have a ring MU. I was working on just getting through the transition on the rings, and even with a green band I couldn’t pull through it. But for someone with a better kip and hip-drive it might be easier.
    - Andy Graves
      
      interesting. I have the transition on rings with a band but am not close w/o. The bar MU was even worse.
  - Albert Insogna
    
    I should add- another guy in my class also got his first MU and it was on the bar. Actually he got it first and I stole his technique
  - http://www.joshuanewman.com Joshua Newman
    
    I think a bar muscleup is harder to learn, in that it’s less forgiving on ugly technique in the transition, but much easier once you’ve got it down, as you can kip substantially harder on a fixed bar than on the rings (which move counter to your bodyweight as you kip).
shannon

“Why won’t these scissors work?!”
Andy Graves

A: 155, 4×185
B: I have no idea except for a 12PU PR.
Coach Sully’s Mojo report: After shaving for the sake of holy matrimony and then some weeks later a tea party (that’s what he said) he has finally grown a descent beard back. That and all the tug-of-anyonehangingontheotherend he has been doing, his mojo seems to be coming back. Please compliment him on the beard to encourage him keeping it. He teaches a more lively class with it.
Anna E

“Foo Fighter Fans like to keep things Fresh!”