Thursday 121004

Posted on October 3, 2012 by Allison Bojarski

Black Box WODs (check schedule for times and locations):
A: Clean & Jerk skill work

B: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
(Main Site 12092)

Beginner WODs (check schedule for times and locations):
A: Back squat 3×5

B: “Jackie”

For time:
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
‘Race The Ladder up AND then down!’ The Ladder: 100m & 10 pushups, 200m & 20 air squats, 400m & 40 situps, 200m & 20 air squats, 100m & 10 pushups–then yell TIME!

Why learn how pain works?
The fat epidemic
Chocolate covered bacon
Shrimp cakes with a side of kale
Does fascia matter?

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

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Find your max weight Turkish Get Up (kettlebell or barbell)

Beginner WODs (check schedule for times and locations):
A: Clean & Jerk skill work

B: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (challenging height)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

  • joncoffey

    6:15 BW
    A: 205#
    B: 9’15″

    Re: Intro question of the day. I’m very much a product of the Napster and KaZaA generation, in that my tastes are incredibly fickle and I have nightmares about my iTunes playlist being left on shuffle at a party. That said, the title of this song sums up my feelings about the rest of my favorite album of the week: http://open.spotify.com/track/5N0Vha4URj2rvmOrxFICnD …with the exception of the Bieber track, because of course that’s terrible.

    • joncoffey

      And apparently the last time I did “Jackie” was February, 3 minutes slower, with a Black Band. I’m gonna attribute it to the pre-WOD hype music mentioned above.

      • Albert Insogna

        That’s really great. Where did you gain the most ground time-wise?

        • joncoffey

          I can’t say for sure, but if I had to guess I would say thrusters. Pretty consistent with the row, and pull-ups have improved in terms of assistance but probably not speed.

    • xfiftscranton

      what is the name of the song in this video!!! plz!

  • http://www.facebook.com/leienming Andrew Louie

    Adrian: 24:15 or so. Rx’ish.. the wall walks weren’t the prettiest…
    It was good to get some C&J practice in.

  • reisbaron

    Adrian – 23:45
    3 wall walks per round, knees above parallel, 20″ box

    Scaled this one down from insane to plain ole awful.

  • Albert Insogna

    Adrian 19:45. I’ll go with “Rx’ish” as well- those wall walks are crazy hard.

  • Jana B.

    Adrian: 24# box jumps. Don’t know but it was +21:00. Wall walks killed me…

  • Justin Katz

    Black Box WOD
    Adrian
    24:40
    Everything rx’d except for box jumps I did 20″ box jumps.
    I hate wall climbs, I got to work on these.

  • Jim S

    After 7 hours on an airplane today, I needed this. Did yesterday’s combo because I wanted to row.
    A: BSx5 185, 185, 185
    B: Jackie 10:32. That sounds slow, but it’s 52 seconds faster than December, so I’m happy.

  • http://www.facebook.com/james.besselman.5 James Besselman

    Question for Heidi – I live right by the 28th st. chelsea park. May I just meet you all there in the morning instead of at the 28th st gym? If so, what time do you all typically arrive to the field in the mornings.