Black Box WODs, CFE WODs: Wednesday 120815

Posted on August 14, 2012 by Allison Bojarski

Black Box WODs (check schedule for times & location)
A: Russian gymnastics warm-up

B: In teams of two complete:
100 KB swings 24/16kg
50 Burpees
30 T2B
10 Snatches (any style)
155/105#
30 Toes to bar
50 Burpees
100 Partner Wallballs, 20/14#
For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time The only exception is the Partner Wallballs. Partner Wallballs must be performed by teammates alternating Wallball shots.

CFE running WODs at 6am, 7am, 8am
Longer than the Quarter/Shorter than the Half! It’s 600m day at the black box.

3X600meters with 2-3 min recovery in between.

Meet at 28th street at 6am, 7am, or 8am and remember its FREE to all members and $10 for drop-ins.

You think muscle-ups are hard? Try them at 6:45AM! (Thx, Coach Will, for the pic!)

Important MWODs for shoulder health: part 1, part 2, part 3
How to build a mobile gym in 30 minutes (even in NYC)
How to keep the main thing the main thing
Need for omega-3 keeping you fat?
How does altitude affect our performance


Here’s what’s on tap for Thursday’s Black Box WODs (check schedule for times & location)
A: Deadlift 5×2 @ 85%

B: 12’ AMRAP
3 (each leg) 95# Front Rack
Lunges
6 CTB Pullups
9 Hand Release Pushups

  • Jason L

    Epic workout. Good job Jeff as a partner. Smashed it up in 17.30. Showed a whole load of elements that I need to improve on. Chasing that perfect snatch

    • Kate J

      There’s a t-shirt slogan…

      • reisbaron

        Exactly Kate… “Epic Workout” would make a great T-Shirt!

        • d_simon

          As would “Chasing that perfect snatch”.

      • http://www.facebook.com/profile.php?id=10912817 Myles Worthington

        Will Lanier at 5:45AM – “Okay guys time to warm up your snatch”

  • Albert Insogna

    Great partner wod with Scott this am. 18:44 w/ 85# snatcheroos.

  • John

    Is the t-shirt contest still on?

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

    WOOT! 20:30 with my partner Chris.

  • http://www.facebook.com/john.grosso.1004 John Grosso

    Hi everyone. Random question, but does anyone have or know where I can get 6 red bricks? I need them for a challenge in September and I wasn’t able to pull mine back from CA a couple weeks ago.

    Thanks

    • http://propriavirtuteaudax.wordpress.com/ The_Lisa

      Try a construction site dumpster – lots of demolition in progress in the city. I have brick samples at work but they are just veneers and not full thickness.

      • http://www.facebook.com/john.grosso.1004 John Grosso

        Thanks, that’s where I’ve been looking thus far… Unfortunately seems to be more concrete/rebarb than old school masonry though.

        • http://propriavirtuteaudax.wordpress.com/ The_Lisa

          I will ask coworkers to keep an eye out. None of my jobsites have brick demo at the moment.

          • http://www.facebook.com/john.grosso.1004 John Grosso

            Thanks appreciate it!

    • reisbaron

      Not sure if the Home Depot on 23rd has them, but see if they have a garden section…out in Jerzee those sections have a huge selection of bricks. Hit me up on Gmail (reis.baron) if they don’t have them. I can grab some for you this weekend if not.

      • http://www.facebook.com/john.grosso.1004 John Grosso

        Yea that was the first place I checked; no dice. I have a couple requests to friends so no need to go buy them. Really appreciate the offer though; I’ll let you know if I’m in a bind

  • TiffanyHuet

    Teamed up with my girl Jana today–you killed it! I don’t know what our time was, but it was painful. Feeling sluggish and weak during workouts the last month or so…anyone know what could cause this?

    • reisbaron

      First on the list is always lack of sleep, which is my constant battle. Getting less than 8 hours can elevate levels of cortisol, which can deplete energy, inhibit weight loss, and cause a bunch of other problems. Not sure if you have sleep dialed in, but if not it can be a major contributor to problems like this.

      • TiffanyHuet

        Sleep has been hovering around 5-6 hours/night. Probably not enough, huh? Damn….

        • reisbaron

          That’s where I’m at, and it’s definitely not good enough. Considering what we put our bodies through, and even assuming our nutrition is dialed in, 5-6 hours sleep can actually negate the positive effects of WODs over time. If bad nutrition is on top of that, it’s a whole other level of wrong. Do what you can, but I’d bet that this is the cause of your recent issues with drag…

    • Jana B.

      You could have fooled me this morning with the sluggishness! Awesome job! Our time was 20:41 (but I think I totally screwed us on counting the wallballs so prob a little less).
      Reis is totally right though, sleep is probably the most important thing.

  • http://propriavirtuteaudax.wordpress.com/ The_Lisa

    The article on altitude is informative. I have raced at altitude and found a difference going there acclimated (having used a breathing apparatus to simulate reduced oxygen in the weeks leading up to the race) and going with no prep whatsoever. The breathing training definitely made a difference and in future I will use it to train. I did not notice any improved performance here at sea level though.

  • Steve Slo

    23:16 with Josh and Daniel
    150 kb swings (24 kg)
    75 burpees
    45 T2B
    15 snatches (115#)
    45 T2B
    75 burpees
    150 wallballs (20 lbs)

    I really liked this WOD a lot.