Tuesday 120828

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

B: Regionals Team Event 1
Teams of 4 (2 Men, 2 Women)

For time:
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)

Beginner WODs (check schedule for times and locations)
A: Find your 1 rep max on the Back Squat

B: Five Rounds For Time:
5 Box Jumps (24″/20″)
5 Clapping or Hand-Release Push-Ups
5 Toes-To-Bar

CFE running WODs (6am, 7am, 8am; meet at 28th St.):
3 X (100m, 200m, 300m)

CMC PIT practice this past Sunday in preparation for NYC Urban Assault!

The gym vs. the (black) box
The meat in your milk
Fail please: Improve by leaving your comfort zone
What about lifting belts?
Modern culture emerged in Africa 20,000 years earlier than thought

Here’s what’s on tap for Wednesday’s Black Box WODs (check schedule for times and locations)
A: Press 3×3 @ 75%

B: 100 wallballs for time.
3 burpees on the minute each minute.

Here’s what’s on tap for Wednesday’s Beginner WODs (check schedule for times and locations)
(From the 2012 CrossFit Regionals, scaled)

Setup: Women’s Bar: (25,45)(25,45,45)===Female Bar===(45,45,25)(45,25)

In Teams of 4 (2 men, 2 women):

20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total
Males add 140 lbs of plates to the bar
20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total

Here’s what’s on tap for Wednesday’s CFE WODs at 6am, 7am, 8am (@ 28th St.)
1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.

  • Lara

    Bummed. I got up for my first running WOD at 6am and no coach. Waited till 615am at the box, then was told to run to Madison Square Park where we waited another 10 minutes, in the rain, before deciding to leave.

    • NickA

      That stinks!

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

      Looking into this, stat.

    • Coach Heidi

      Hey Lara! I’m sorry I missed u.
      I was at Mad Sq Park by 6:12am and waiting for you guys. My deepest apologies and I hope to see you soon! Coach H

  • joncoffey

    6:15AM Beginner WOD

    A: 3×10 @ 185#
    B: 4’42″ @ 30″

    Coach Ryan Fashion Update: BOOMSAUCE shorts 4 life.

  • http://www.madisonlogic.com/ vinniv

    That
    What about lifting belts? link is going to the wrong article I think

  • Gwachsteter

    Malcolm and i moved 27,300 lbs this am. ahhahaha. it got weird.

    • Avery W

      When is it never not weird in the morning with you :) ??

  • NickA

    6:15am Beginner

    A: 3×10 @145
    B: 3:50 24″ Next time I will get over my fear of re-slamming my shins on the box and do 30″

  • TheOtherNick

    6.15am

    A: 3×10 @135

    B: 4.59 @30″

  • Albert Insogna

    Should have done CFE this morning instead.

    A: fun as always
    B: 275#, was put on the girls’ team. For the hecklers on the other side, I hope you had your fun- revenge will be sweet…

  • Coach Heidi

    Awesome 10am Class with Coach Sara! Hello HSPU’s and Deadies! Thanks S!

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

    Also just now made this a free-standing post, but in case you didn’t see it:

    This coming Monday, September 3rd, is the Labor Day holiday. Here is the schedule we’ll be running that day, at our 44 West 28th St. location ONLY:

    8:00 AM – Noon (Coach Sara teaching)
    Noon – 4:00 PM (Coach Sully teaching)

    Black Box WODs: 8:00 AM, 10:00 AM, 12:00 PM, 2:00 PM
    Beginner WODs: 9:00 AM, 11:00 AM, 1:00 PM, 3:00 PM

    To ensure your spot in class, please be sure to pre-register via Zen Planner, as always. Thanks!

  • Andy Graves

    Is it just me or does tomorrows wod look pretty nasty?

    • Albert Insogna

      Not just you- I’m hoping my wall-balls have somehow miraculously improved since last time.

    • RyanCWoods

      The good news is it isn’t the workout this is stolen from. Just switch the wallballs for 135# thrusters and you have “Kalsu”

    • Sara

      Yup. This is a Sara Carr Special… Like Ryan said I stole it from Kalsu and did it with my fighters. Except we did 150 reps and 5 burpees on the minute. You’re welcome for giving you a more reasonable version.

  • Aaron Segal

    Partnered with Shannon: 7:27 275# dead lifts. Split up all reps

  • JayB

    Shout out to all my 6:30am peeps (all 3)

    A: 3×10 #135
    B: 4:38 @ 24″ – after a pathetic attempt at 30″

  • NickH

    Does partner deadlift mean two people lifting the same bar, or two people switching up for each rep (or set of reps)?

  • Coach Heidi

    For those of you signed up for the Fitness Magazine 4 mile race September 18th, there is a team name now in the NYRR’s system of ‘CrossFit NYC’

    So, if you can log in, please choose our team name for your entry.

    http://www.nyrr.org/races-and-events/fitness-games-men