Tuesday 120911

Posted on September 10, 2012 by Allison Bojarski

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

B: “Elizabeth”
For time, complete 21-15-9 reps of:
Clean 135#/95#
Ring dip

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

B: Six Rounds
30 Second Row Sprint (calories)
30 Seconds Rest
30 Seconds Kettlebell Swing (24KG/16 Kg)
30 Seconds Rest

CFE WODs (6am, 7am, 8am; meet at 28th St.):
OK, Crossfitters, it’s time to do what you do best–rock some air squats, situps & pushups & see who can finish Coach Heidi’s workout the fastest!

10 X 20 meter sprints with 5 pushups, 10 air squats, 15 situps in between. Who can get done the fastest? Need incentive?! Meet Heidi at 28th st & she will have the reward that will have you pushing to be first!

Get on board the post-WOD massage train! (Thx, Coach Kyle, for the pic!)

Finding your lost motivation
Can “gluten-free” food be trusted?
Dietary magnesium may reduce risk of death from heart disease
Chalk vs. chi
You’re not listening

Here’s what’s on tap for Wednesday’s classes:

Black Box WODs (check schedule for times and locations):
A: Determine your 1 rep max on the deadlift

B: For time:
21 Burpees
21 Toes to bar
50m Overhead Lunge @ 45#
15 Burpees
15 T2B
50m OH Lunge 45#
9 Burpees
9 T2B
50m OH Lunge 45#

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Elizabeth”
21-15-9 reps for time:
Power Cleans (115#/75#)
Ring Dips

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

  • Andrew G

    Hey did I miss an announcement about no more blackbox WODs at 5:30 pm and 6:30 pm? Or was that maybe just a brief addition? Thanks.

    • Hari Singh

      Attendance at 5:30 PM was minimal. It was canceled a few weeks ago, after first telling those who attended over the course of the final week.

      There is still a 6:30 PM Black Box WOD.

      • kev p

        Your deadlift goes up if you improve the parts of the lifts with accessory work for specific areas. for instance, keep getting your squat up for leg and torso strength.Do lots of horizontal pulling like barbell, kettlebell or dummbell rows. Good mornings and weighted back extensions help too.

  • joncoffey

    6:15AM Beginner
    A: 275#
    B: 135

  • meret

    5:45 black box wod. Elizabeth:
    12:32, 53#, parallette dips.
    this was way more awful than it should have been given the scaling. boo.

  • Justin Katz

    Elizabeth
    135#
    GHD dips
    12:07

    • reisbaron

      Nice job man!

  • Albert Insogna

    95# Elizabeth 12:15. Screw that.

  • Nicka

    6:15 Beg.
    A: 185,205,205
    B: 130

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    Quick question – exactly how frequently is our 1RM on Deadlift (or any lift) expected to change?

    • Hari Singh

      Faster in the beginning, when even a few simple cues can add lbs to your lifts. Slower as you become more trained. (If progress could continue linearly, there would be no limit to what you could lift.)

      In my case, I gained about 50 lbs just learning to dead lift, 75 lbs over the next year, and 50 lbs over the last 5 years. As time goes on, even 1 lb PR’s become a big deal.

      Some people become obsessed with pursuing just strength and make additional rapid gains, but usually they do so at the expense of the other nine components of their fitness. The CrossFit ideal is to continue to make progress along all dimensions, or at lease to advance on some while not losing ground on others.

      And that is what programming is all about.

      • http://www.facebook.com/profile.php?id=3417125 Sean Orr

        thanks! Wanted to know what I should be aiming for!

  • BenS

    Elizabeth: 16:16 @ 115# and ring dips. Grim.

  • Aaron Segal

    Elizabeth: 8:19 rxd (power cleans) 40 seconds slower than last time. not feeling it today

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

    Elizabeth: 11:14 @ 115#, squat cleans.

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

    Just got this email: “I am working on a story for our news magazine program ‘Rock Center with Brian Williams’ that looks at the work of Dr. James Levine, a respected researcher who studies how movement and inactivity affect health. You can learn more about his work in this New York Times article:

    http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html
    As part of the story, we’d like to recreate his research by following real people around with our cameras and testing how much they’re moving throughout the course of a typical work day. I’m reaching out to see if any of your members [at CFNYC] might be interested in participating in the story. We’re looking for people who work out on a regular basis, but spend most of their day sitting at a desk.”

    If you’re a member of CFNYC and fit the description above and would like to participate in the study, please EMAIL ME (alizinha@gmail.com) with “SITTING STUDY” in the subject line along with the following contact info: name, email address, phone number. I’ll pass along any and all that I receive by Thursday night at the very latest. Thanks! And again, if you’re interested in participating, please be sure to EMAIL ME, do NOT Facebook message me or leave a comment here to secure your spot.

  • Phil K.

    Does anyone in the comments play basketball and want to join an Urban Professionals league? Already have a team of 5 but looking for point/shooting guards specifically. Email me at philip.keffer AT gmail DOT com. Thanks!

  • Sara

    I don’t do this often, but I would just like to give props to Justin Katz. He was one of the few people to do “Elizabeth” today with men’s rx’d weight. He still doesn’t have ring dips but he did amazing full ROM squat cleans and bar dips. He also has the best strict pullups I have seen at the box (mostly because he can’t kip so he has been forced to get ridiculously good at them!). He shows up consistently, always gives a good effort, posts on the blog, listens as best he can, never complains, and is super encouraging to his fellow 6am people. Thanks for being awesome Justin!

    • reisbaron

      Agreed…Justin kicks ass!

  • Jim S.

    Liz w/105lbs and ring dips.
    Very (!!) methodical on the squat cleans – have a tweaked knee that I’m nursing so i did them one at a time. Ring dips were fast sets of five with full turnout/lockout. I’m at a 20 year low 162lbs so the bodyweight stuff is getting easier! 19:58 overall though. That’s ok though. Live to fight another day.

  • http://twitter.com/nixster017 Nicki O.

    6:30pm Beginner WOD

    A: The only other time I’ve done deadlifts was in Elements only a few weeks ago…went for form over weight: 33, 53, 53.

    B: (4,17) (4,18) (4,18) (4,16) (4,17) (5,17) = (25, 103) with 8kg KB…just realized how consistent that was!

  • Jana B.

    Elizabeth 15:08 (73# and sub assisted box dips). Sub 10 min my ass!