Saturday 120929

REMINDER: This weekend and every weekend, all classes at 44 W. 28th St. location ONLY!

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

B: Conga Line: Bench Press & Pull-ups, 5 Circuits. (Weight is right when bench press and pullup reps are equal.)

Beginner WODs (check schedule for times):
A: Back Squat 3×3 @ 75% of 1 rep max

B: Find 1RM weighted pull-up (or smallest band)

Thanks to Coach Heidi for sending in this pic of Heidee and Cecilie after they competed in the Fifth Avenue Mile:

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

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

B: 400m walking lunges

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

B: Conga Line Bench Press & Pull-Ups, 5 Circuits
(Bench press weight is right when max reps = max pull-ups)

  • http://www.facebook.com/bjschnei Brian Schneider

    would be a lot cooler if there was a hero wod tomorrow

    • http://www.joshuanewman.com Joshua Newman

      We loved the High Noon Hero WOD, too; that’s why we started it. But while it started strong, the number of people attending dwindled substantially over time. In parallel, our Saturday beginner WODs started consistently filling up completely.

      We dropped some Black Box WODs and the HNHW, and added in a slew of beginner WODs as a result. Today, we’re nearly at capacity all day long, though without actually hitting ‘sold out’ on more than one or two classes. We’ll consider bringing back the HNHW in the future; but, at the moment, the current lineup much better meets the needs of more of our members.

      • Marc F.

        Those High Noon Hero WODs were awesome and a great once-a-week challenge, but I suspect that HNHWs had dwindling attendance bc people realized that hangovers (even slight ones) and these intense workouts were a rough mix. I have an idea – can we offer the same workout one day during the week? Maybe in place of a Black Box WOD once during the morning and once during the evening? I’d be interested to see if that could increase attendance.

        • Marc F.

          It’s the workout that matters, not the fact that it takes place at noon :-)

      • Aaron Segal

        Hopefully there is some thought as far as programming for those that are beyond the beginner phase. Do the coaches, who are great, provide any input on programming? I workout with Brian d and was following the competitive programming for a short time and saw great results. I would be curious to get your answer….

        • http://www.joshuanewman.com Joshua Newman

          We actually program first towards the needs of our Black Box WOD athletes, then scale from there to make beginner programming. And, yes, all of our coaches help us craft the programming, both at a macro level (in figuring out our periodization plans and focus) and a micro one (choosing WODs, figuring out logistics, etc.).

      • Jana B.

        Can you please fix the schedule and zen planner if there is no HNHW anymore. The fact that it is still on the schedule (though cancelled 2 weeks ago) makes it confusing.

        • http://www.joshuanewman.com Joshua Newman

          Fixed.

  • http://www.joshuanewman.com Joshua Newman

    In case anyone is confused / wants to know what they’re coming in for, today’s WOD comes from a 2006 article by CrossFit founder Greg Glassman on team workouts:

    “Conga Line: Bench Press & Pull-ups: Set-up a bench,
    rack and bar near the pull-up bar. Line up the team and
    send the first athlete in to do as many reps of bench as
    possible without racking or resting on the chest and then
    immediately, but without running or rushing, he goes to
    the pull-up bar and performs a max set of pull-ups. As
    the first athlete completes his last bench press rep the
    second athlete readies to take his place. On finishing
    both his bench and pull-up reps the athlete goes back to
    the end of the line. The bench is never open for more
    than a few seconds and no one begins his pull-ups until
    the athlete ahead of him drops from the bar.
    Depending on the experiences and physical size of the
    group members you’ll try initially 95, 135, or 185 pounds
    for the bench press. You’ve selected the right weight
    when the team’s totals for pull-ups and bench press are
    equal. Five rounds are plenty of work.”

  • Guest

    Tough upper body workout today. Definitely something I need more regularly.

  • Guest

    Tough upper body workout today. Running a 5K tomorrow and very thankful I am missing the 400m walking lunge because it is the devil.

  • Guest

    Tough upper body workout today. Running a 5K tomorrow and very thankful
    I am missing the 400m walking lunge. It is the devil.

  • KevinBoul

    Tough upper body workout today. Running a 5K tomorrow and very thankful
    I am missing the 400m walking lunge. It is the Devil.

  • Jana B.

    Lynne (sub for conga line): 73# and blue/green bands: 15/16, 16/15, 14/12, 11/12, 12/11
    Row: 45:00 – 9167m