Friday 120914

Posted on September 13, 2012 by Allison Bojarski

Black Box WODs (check schedule for times and locations):
A: Back squat 5×2 @ 85%

B: 4 Rounds for time:
4 Power Snatch 135#/95#
15 Box Jumps 24″/20″
(scale to finish sub 5 minutes)

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

B: Find 1RM Turkish Get-Up

C: Find Max 2-Arm Hang

CFE WODs (6am, 7am, 8am; meet at 28th St.):
It’s time to hit the Tempo Intervals with Coach Heidi & work on getting that pace per mile DOWN!

Cindy proves that L-sits are much more fun done on a motor boat with your friends in Italy!

Watch out guys, you don’t want to look “bulky”, do you?
Why sports would be better with doping
What does it mean to be fat-adapted?
Highly opinionated opinion piece
Molding your athlete’s brain

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

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

B: Hoover Ball (PDF file)

Beginner WODs (check schedule for times):
A: Back Squat 5×2 (at 85% of 1RM)

B: Four Rounds For Time
4 Power Snatches 105#/73#
15 Box Jumps (24″/20″)
Note: Must complete each round in 1:15 or else lower the weight and start the next round.
(e.g, at 1:15, if you are not done with the first round, you must lower the weight and start the next round. Same at 2:30, and 3:45)

  • Hari Singh

    We are now running 193 WOD’s per week; 35 WOD’s from Monday through Thursday; 29 WOD’s on Friday; 16 WOD’s on Saturday; and 8 WOD’s on Sunday.

    Yesterday, we did not have a single WOD close out, which would indicate that we are doing a pretty good job of meeting our members needs. In anticipation of future growth, we are looking at adding an additional 12 to 16 WOD’s over the course of the week.

    On Saturday, we will be running eight Beginner WOD’s from 7:30 AM to 2:30 PM (ending 3:30 PM) and we will be running eight Black Box WOD’s from 8:00 AM to 3:00 PM (ending 4:00 PM).

    We are trying very hard to get this right. Please do your part by canceling, if you cannot make a WOD.

    • d_simon

      Just for the sake of curiosity, what’s the graduation rate from beginner classes to Black Box WODs? Any way to track that?

  • joncoffey

    6:15 Beginners’

    A: 2′ Max Single Unders – 185…ish
    B: Max TGU: 24kg
    C: Snatch Practice @ 85#
    D: Coach told me to ignore my max arm hang times (21″, 35″ and 24″) and instead complain about my hands, a result of how poorly I’ve maintained them lately. If Coach Josh were upfront during the intro classes about how much time you spend in CrossFit discussing exfoliation, moisturization and shoes, there probably wouldn’t be a capacity issue.

    Coach Ryan Fashion Update: I think the thing that I’ll miss the most is the Wildberry Pop Tart Nanos. And speaking of poor hand care, Coach apparently has some good recommendations for gloves. Stay tuned.

  • RyanCWoods

    Hey guys so I know a lot of your hands bother you when you do pullups, max time bar holds, deadlifts, toes to bar, jump roping, and handstand pushups. I have found the solution.

    http://www.safetygirl.com/womans-garden-gloves-pink.html

    They will be easy to find on the gym floor, the wrist strap is adjustable, and they are 50% off. Wouldn’t you pay $15 to avoid all this unnecessary hand pain?!?!

    • joncoffey
    • reisbaron

      Those are very cute…I’m tempted. Seriously though my $12 Nike gloves have changed my experience with high-rep pullup, K2E & Clean WODs, which is what I use them for most of the time. It gets old pretty quick when you go to shake someone’s hand with bloody nubs where your palm skin used to be.

      For you hardcores who are rolling your eyes, the best thing I’ve found for hand tears (thanks Michael North) is Climb On skin repair: http://amzn.to/HOrZqP

      • Sean M.

        I just stopped shaking hands with people.

      • Albert Insogna

        Which gloves do you use?

        • reisbaron

          There are a bunch out there. I just walked into Sports Authority and found these: http://bit.ly/RRiSt4 – very flexible, and I’ve used them easily over 50 times and they’ve held up well. Best to try a few on, but I’ve had great luck with mine.

    • Andy Graves

      Donny Shankle does a pretty good job describing hand care for the “natural” lifter: http://www.youtube.com/watch?v=otorSGl3sG0&playnext=1&list=PL15E0D737E93BDEA3&feature=results_main

  • Jeff D.

    Enjoyed the PIT work out this morning. I signed up yesterday afternoon for CMC so I’m behind the 8-ball in training but looking forward it. Not sure if any teams out there need a straggler teammate but I would promise to give it my all.

  • Jana B.

    A: Back squat 5×2 133-133-143-143-153 (I think. Jessica, did I get that right?)B: 7:01 63#/20″ .First round at 73# – nooooo waaay. Bad shoulder pain. Speaking of which, not sure if its a strain or overuse or what, but anyone have suggestions (besides rest)? Its not a mobility problem. I’m hyper-mobile – if anything its a stability problem.
    C: Row 45:00 (damper on 8, 8891m)
    Bad night sleep; nothing in the tank whaa whaa whaa.

  • Jeff K

    185, 205 x4. Finally was able to attempt some light cleans during WOD – no pain! 4:11, 85lb cleans and 24″ box jumps.

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

    Left my water bottle under the pullup bars @ 26th st. It’s blue and white Camelback brand. Im out of town until next Friday. Any chance someone can throw it in the lost and found (is there a lost and found?).

    • RyanCWoods

      It’s by the windows behind the weird little heater thing

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

        Gracias. One chipotle tortilla chip on me

  • http://www.facebook.com/john.grosso.1004 John Grosso

    Anyone know what’s up for Hero WOD tomorrow? Thanks

  • Aaron Segal

    Worked out at crossfit Scarsdale:
    21/15/9 row, overhead squats (95#) burpees
    9:06 rx’d

  • David Stogsdill

    4:45 Black Box WOD
    A. 4×2 @ #155, 1×2 @ #165
    B. Power snatch @ #65/ 24″ Box Jumps: 4:29

  • Hari Singh

    Black Box WOD

    A: 5x2x255
    B: 4:58 (95 lbs, 20 inches)

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    What is the hero wod?

    • kev p

      There is none.

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

    7:15pm Beginner WOD

    First time TGU-ing & snatching!
    2-arm hang: 1:17. OUCH.

    Very intrigued by Hooverball – excited for Sunday!

  • KevinBoul

    7:45 p.m. Black Box

    A: 5×2 backsquat 185,195,205,205,205#
    B: 5:03 75# 24″ box. snatches of any type are not my friend.