Friday 120907

Posted on September 6, 2012 by Allison Bojarski

SCHEDULE ANNOUNCEMENT! Effective Monday, September 10, we will be adding an 8:30 PM Beginner WOD from Monday through Thursday at our 28th St. location.

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

B: “Diane”
21-15-9 reps, for time:
Deadlift 225#/155-185#
Handstand push-ups

Beginner WODs (check schedule for times and locations):
A: Bench Press 5×2

B: 10 Minute AMRAP:
10 Kettlebell Swings (24 Kg/16 Kg)
10 Box Jumps 24/20
10 Ring Dips

CFE WODs (6am, 7am, 8am at 28th St.):
It’s Tempo day. It’s time to do tempo intervals at a pace just below a 10K pace. Meet Coach Heidi at 28th street at 6am, 7am, or 8am and get ready to bring your pace per mile DOWN!

8am post CFE WOD! Back row (l to r): Ali, Daniel, Andrew, Josh, Aurelia. Front row (l to r): Heidi, Mai, Paul, and Shannan.

Know your situations
Words to live by
Crockpot Dessert Stuffed Apples / Cinnamon Sweet Potato Ice Cream with Toasted Walnuts
Everything “rots” in your colon, and it’s not a bad thing at all
How the people around you affect your personal success

Here’s what’s on tap for Saturday’s classes, all at 28th St. ONLY:

Black Box WODs (check schedule for times):
A: Clean & jerk 1 rep max

B: Max Height Box Jumps

Beginner WODs (check schedule for times):

A: Mobility Work

B: Scaled “Diane”
21-15-9 reps for time:
Dead Lifts (185/123)
Handstand Push-Ups

Check comments below for a preview of Saturday’s High Noon Hero WOD (at noon and 1pm).

  • NickA

    6:15 Beg. Wod
    A: 195
    B: 5 & 2/3 rounds (subbed ring dips with close handed pushups)

    Sneaky tough workout this morning. Where were all the usual 6:15 gym rats? Class was small but was a good group.

    • joncoffey

      Shhh! Friday is the best 6:15 class of the week! DON’T RUIN A GOOD THING!

      But seriously, with the holiday and races the next couple of weeks, Friday is my new rest day (for now)

  • meret

    who needs diane…or the other workout, when coach ryan makes you a special bday one of your own?!
    the mer-bear complex: 29 reps for time of
    power clean
    front squat
    push press
    back squat
    push press
    @ 63 lbs.
    you rule, ryan!

  • Jason L.

    Tomorrow’s High Noon Hero WOD will be “Ship”:
    Nine rounds of: 185 pound Squat clean, 7 reps8 Burpee box jumps, 36″ box

  • BenS

    Diane: 8:56 with 225# deadlifts and one 45# plate for HSPUs. Deadlifts unbroken.

  • Albert Insogna

    135# Diane- 6:42. Looking forward to doing this again with a bit more weight.

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

    SCHEDULE ANNOUNCEMENT! Effective Monday, September 10, we will be adding an 8:30 PM Beginner WOD from Monday through Thursday at our 28th St. location.

    • Andy Graves

      Allison, thanks a lot for the effort you put in for the blog links. I read them frequently and have learned and enjoyed that a ton. Valuable contribution to the community for sure.

  • Jana B.

    A: Diane: 8:53. 155# and 2 ab mats. 25 seconds slower than last time but with one ab mat less. Interestingly the HSPUs didn’t feel like the problem. It was the deadlifts. They felt pretty heavy.
    B: Rowed 30:00

  • Marc F.

    Hey there – I’m looking for one person to join my team of 3 for the CMC. Anyone interested?

    • Andy Graves

      drop me a line if you still need someone andrew11graves at gmail.com

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

    Diane
    225#
    1 ab mat
    8:14
    Thanks for the push Ryan!

  • Jai Berg

    Possible to make up Diane on Sunday? I’m away today and tomorrow…

  • Jamesim

    Trying to sign up for tomorrows 9:15a beginners BC I am dying to do Diane but class is full. Any chance i can squeeze In?

  • MKA

    What’s the Hero WOD tomorrow?

    • Albert Insogna

      Listed below.

  • Hari Singh

    Beginner WOD with Avery

    A: 5x2x155
    B: 5 Rounds MINUS 3 ring dips (20 inch box)

  • Andy Graves

    Diane 8:39 225# 45plate and abmat for HSPU
    Little slower than July but my back was really tired from yesterdays wod. Plus I’m sleeping like crap. Pretty much proving that empirically, that sleep plays a huge part in capacity of a wod.