Black Box WODs: Tuesday 120821

Posted on August 20, 2012 by Allison Bojarski

Black Box WODs (check schedule for times)
A: Press 3×5 @ 60%

B: 4 rounds of:
500m Row
3’ Rest

A vacationing Paul writes: “Ran to Santa Monica Muscle Beach this morning from marina Del Rey and Did some ring work, pull-ups & rope climbs. Going to visit CrossFit Longbeach on Wed! First box I’ve been to besides NYC.”

VOTE FOR COACH WILL!!
Stretching myths
To kip or not to kip–that is the question!
Buy in
I like weight maintenance
I’m sorry for this, but you’re going to hear all about the last marathon I ran

Here’s what’s on tap for Wednesday’s Black Box WODs (check schedule for times and locations)
A: Back squat 3×5 @ 60%

B: 5 Rounds, not for time:
Max Ring Rows
Max L-Sit

Here’s what’s on tap for Wednesday’s CFE running WODs at 6am, 7am, 8am
Time to climb the ladder of intervals one rung at a time. The first sprint is a 400 meter and the day ends with a 1200 meter sprint.

1 X 400 meter
1 X 800 meter
1 X 1200 meter

**Don’t forget, Coach Heidi always has an awesome AB cash-out, time permitting!

All CFE WODs are free to members and a $25 drop-in for non-members. See you at 28th St.!

  • Kate J

    New CFT: 68lb press, 138lb back squat, 198lb deadlift = 404! Up 38lb from May!

    • Albert Insogna

      Well done!

  • Groin Help

    Now that I have everyone’s attention.. ha.. I severely injured my groin muscle on Monday and fear I could be out for weeks…. Can barely walk… Anyone have doctor recommendations and or advice?

    • Court

      Hey GH:
      could you describe the injury (left, right, up, down, ect) and how you got it?
      I would see a sports doc to get it diagnosed (tear, pull, strain) and use an NSAID to get you out of acute pain for about 4 or so days. You will probably need some PT after, so check in with Coach Bo or me for some mobility work. Right now very gentle movement (as in micro-movement) and gentle ROM stretching will help, just don’t move into sharp pain. You might look into chiro Dr. Levine that some folks at the box use but I would see your GP first.

      • Court

        Also, if possible, see if you can wrap the area with an ACE band so the injury is compressed. Kelly had a post on this on MWOD about compression vs icing for injury; I don’t necessarily agree with everything he posts but this one seems to have received a fair amount of consensus.

      • joncoffey

        Another chiro reccomendation, if you go that route: Andrew Veech

      • Groin Help

        Thank you all for the help here. It is left upper. Got it from a 100M sprint on CFE WOD on Monday. Warmed up, stretched (especially there). But still happened. Thank you both for the recommendations. I will drop you/Bo a line separate from the this feed.

        Much appreciated

  • joncoffey

    Made a guest appearance at 5:45 today

    A: 95#
    B: best split 1’54″

    • Kate J

      And since there is no fashion update, we can all assume Will was naked. That boy will do anything to win.

  • Albert Insogna

    A: 95,105,105
    B: 1:43,1:54,1:55,1:55
    C: ab cashout, partner leg pushdowns w/ Will

  • BenS

    A: 85, 95, 95
    B: 1:40, 1:43, 1:47, 1:45

  • Jana B.

    A: 53-53-58
    B: 2:00; 2:04; 2:08; 2:10

  • Marc F.

    These CFE workouts look awesome – why not put a few in the afternoon as well? I’d really like to get some running work in the afternoon, as I get to work too early to make the morning runs work. Anyone else agree?

    • http://www.joshuanewman.com Joshua Newman

      We’re working on it; limiting factor is CFE-certified coaches, as the few we have are already teaching a full class-load of other WODs. We should be able to rejigger enough to make PM CFE work within the next month or so.

  • MadeleineT

    I’m on the road, but there’s a track nearby. So, 400m intervals for me today.

    Strange, but true: There are parts of the country where you can fit a 400m track without crosswalks.

  • Andy Graves

    A: 3×5-95#
    B: 1:47, 1:48, 1:48 (with damper at 7.5), 1:48 (damper a hair over 8). Think I like the heavier damper settings.
    DU practice, proved yesterday was not a fluke, still able to get runs of 15 or so unbroken.
    Sully’s back and the 4:45 was relieved to see he still has his mojo producing beard. He encouraged everyone to vote for Will because he is the sexiest of the contestants, AND “lucky for them I (Sully) didn’t compete because, well, I’m would smoke them all in the sexy department”. That’s the beard talking.

  • Jim S

    A: 66% of 1RM during this weekend’s total. 80, 80, 80, 80
    B: 4x500m row Went flat out on this. 1:39, 1:40, 1:49, 1:49