Monday 120917

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

B: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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

B: Scaled “Fran”

21-15-9 reps for time:
Thrusters (75#/53#)
Pull-Ups

If you are not done with the 21′s at 3:00, you must lower the weight and start the 15′s.
If you are not done with the 15′s at 6:00, you must lower the weight and start the 9′s.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
10 X :15 sec sprints with 5 burpees in between. Once the clock starts it doesn’t stop until the final set of burpees.

New CFNYC member Cecelie writes: “It’s called Kjeragbolten and is located in Lysefjorden in Stavanger in Norway. The feeling I had is hard to explain, but I remember I felt like I was way out of my comfort zone :-) I tried not to look down!”

Optimize your health (infographic)
Stanford researchers’ cooling glove ‘better than steroids’
Can your food make you fit?
The search for a baldness cure: Could Vitamin D be the answer?
Personal trainer making area man put on humiliating little show for entire gym

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

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

B: 30 muscle-ups for time

Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: “Fight Gone Bad” (scaled)

Three rounds of:
Wall-ball, 14#/10# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65#/43# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65#/43# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 X (100m fast + 100m jog) REST, 2 X (100m fast + 100m jog) REST 1 X 100m FAST

  • Albert Insogna

    FGB 210. Same as 2 months ago =/

  • david slifer

    FGB – 236. Up 6 reps from last time.

    • Albert Insogna

      Nice work bro.

  • jsg

    FGB: 196, Rx

    1st time FGB, 1st fully Rx’d WOD….

    • reisbaron

      Congrats! Nicely done…

  • Jeff D.

    Fran @ 75#, 6:42. Up from 6:30 last time. No rep’d myself on a few pull-ups. I then argued with myself regarding said No Rep. Definitely added at least 12 seconds.

    First day of Paleo Challenge! Or as Coach Ryan would say, “Paying $50 to eat Paleo. Way to go.”

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

    FGB – 264. 40 more reps than last time.

  • BenS

    FGB: 268 rx’d, 1 more rep than previous PR. Not bad for feeling terrible.

  • Jim S

    Traveling. Cant believe I missed Fran and FGB.
    Dropped in at Prometheus in Mtn View again this morning.
    5×3 Front Squat 185 195 200 200 200
    Felt strong.

  • Steve

    Fran: first time rx – 8:29

  • Jay B

    6:15 Beginner WOD

    Fran @ 8:16 75# – completely gassed….where was that taylor swift playlist when you needed it?

  • reisbaron

    Anybody else get their heat assignment for CMC? I’m starting at 10:00 with NYC Endurance. I start with burpees…ahhhhhhhhh!!!

    • Albert Insogna

      10:48am here, go team RFC!

      • Jason L

        10:48. Go Team Fify Shades of Shit

  • Hari Singh

    FGB: 233 (65 lb SDHP, 9′ Wall Ball)

  • David Stogsdill

    4:45 WOD

    1st time FGB: 216 Rx
    Looking forward to giving this one another go..and practicing SDHP’s

  • Jonathan

    FGB: 288 Rx (+15 rep PR)

  • Jason L

    Loved it. 316! wish i’d have broken 320 but didnt make enough noise in the first round or talk enough to smash out those extra 4. Huge appreciation for partner support from Mike and coaches

  • Steve Slo

    First day back using the left shoulder after 2.5 weeks of resting it. Everything felt stable at these light FGB weights, but I will definitely be keeping it light for another week or two.

    Fight Gone Bad: 288 Rx’d (This is a PR by 10 reps.)
    Next time 300!

  • Phil K.

    Fran: 7:29 with 75# and green band.

    Not groundbreaking, but about a 1 minute improvement from two months ago.

    Looking forward to FGB tomorrow.

  • http://www.facebook.com/profile.php?id=691965898 Ken Todd

    FGB = 214. Scaled push press to 65#, and wall ball to 14# (shoulder injury feeling better)

  • Rich J

    Fran: 6:48 75#, blue band
    Last time was 5:22 but with 65# and green. This time was also my first day back after three weeks off.

  • HeideeT

    FGB: 210 Rx

  • Lisi Chavarri

    FGB: 219 rx

  • Jana B.

    FGB 213 rx’d – down 3 from last time :(