Thursday 120830

Black Box WODs (check schedule for times and locations)
A: Mobility

B: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. (Bring your own watch with a stopwatch function if you have one.)

Beginner WODs (check schedule for times and locations)
A: Press 3×3

B: Every Minute on the Minute:
3 burpees, then wall balls (14#/10#) for the remainder of the minute
Continue until completing 100 wall balls

CFE running WODs (at 6am, 7am, 8am; meet at 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.

THIS is what a partner deadlift at 6:45am feels like! (with Tiff & Jess; thanks, Coach Will for the pic!)

Punctuality
Debunking the hunter-gatherer workout (plus a response)
Running toward a better you (infographic)
Guacamole-bacon-stuffed pepper poppers / Grain-free/nut-free chocolate zucchini bread
Overtreatment is taking a harmful toll

Here’s what’s on tap for Friday’s Black Box WODs (check schedule for times and locations)
A: Snatch 5×2 @ 85%

B: Four sets of:
Ring Dips max reps in 30 seconds
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps in 30 seconds
Rest 30 seconds

Here’s what’s on tap for Friday’s Beginner WODs (check schedule for times and locations)
A: Mobility Work

B: 4 Rounds of “Barbara”
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest Exactly 3 Minutes
(Bring a watch with a second hand)

Here’s what’s on tap for Friday’s CFE running WODS (6am, 7am, 8am; meet at 28th St.)
This Friday (and every Friday!) is tempo run work.