Wednesday 120905

Beginner WODs (check schedule for times and locations):
A: Front squat 3×3 @ 75%

B: Five rounds for time of:
5 65#/45# Barbell Overhead Lunges (each side)
15 Knees to elbow

CFE running WODs (6am, 7am, 8am at 28th St.):
Find Your Fastest 400m DAY! We will find your fastest 400m time and then rest 5 minutes and run 4 X 400m @75% of that ‘determined-fast’ pace with 1min between intervals. **Bring a stopwatch if you own one. If you don’t and plan on running with Coach Heidi frequently, she recommends you purchase a basic one at any sports store.

Lisi rocks the CMC:

Top 5 regrets from dying people
How important is mobility?
Is non-celiac wheat sensitivity real? A new study says yes.
The idea of an ingredient / What cooking really means
Former Navy SEAL takes on half-marathon with donated lungs

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

B: 10’ AMRAP:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Here’s what’s on tap for Thursday’s Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B:In Teams of 2 (either 2 men or 2 women):
Load bar using men’s bar with 3 10# plates per side or women’s bar with 2 10# plates per side
75 Back Squats (105/73)
50 Pull-Ups
25 Shoulder to Overhead (105/73)
Remove 10# from each side
75 Front Squats (75/53)
50 Pull-Ups
25 Shoulder to Overhead (75/53)
Remover 10# from each side
75 Overhead Squats (55/33)
50 Pull-Ups
25 Shoulder to Overhead (55/33)

Here’s what’s on tap for Thursday’s CFE Running WODs (6am, 7am, 8am; meet at 28th St.):
3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds