Tuesday 121009

Posted on October 8, 2012 by Allison Bojarski

Black Box WODs (check schedule for times):
A: Back squat 3×5

B: “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jumps, 24″/20″ box
30 Wall ball shots, 20#/14# ball

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

B: “Team Linda” (in groups of three)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

CFE WODs (6am, 7am, 8am; meet at 28th St.):
6 X 200m with full recovery in between.

Before the mud (at CMC): from left: Andrew, Reis, Anthony, Scott, and Tim:

(Thx for the pic, Tim!)

New science questions supposed causes of low-back pain
How should we ice, then?
Roast Beef & Roasted Beet Salad with Cashews & Dried Cranberries
The warrior’s rules for injuries
Banana “ice cream” & chocolate shell

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

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

B: Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Pushpress, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
(Main Site 021015)

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

B: Scaled “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jumps, 20″/14″ box
30 Wall ball shots, 14#/10# ball

CFE WODs (6am, 7am, 8am; meet at 28th St.):
3 X 800m with 2min recovery in between.

  • Josh F

    Any chance of adding a 5am class for those in the medical field? Thanks

    • Court

      Hey Josh-
      we generally fill the schedule outwards as demand increases and it’s been at 15 minute increments during peak times, so the next earliest class to be added would likely start at 5:30 or possibly 5:15 if we meet capacity in our current classes.

  • Molly Goebel

    Anyone see a red bank of America card this am? Think it felt out of my pocket. Name on card is Elizabeth Goebel. If anyone sees it can you leve it at the desk! Thanks!

  • joncoffey

    Team Linda w/ Jeff and Ben: 16’32″ w/ 265#/175#/135#

    For the record, “clapping pull ups” sound like sarcasm, not an actual exercise. When I start to fail on my push ups I’m going to start calling them “kipping push ups” to see if it catches on.

    • Jeff D.

      It’s too bad the rest of 6:15 Heat 1 left early. I stayed late and was whipping through bar muscle-ups like they were going out of style.

      • joncoffey

        Ah see I was actually handstand-walking home but I can’t wait to see some later this week

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

    Kelly – 31:48, sucking wind by the end of this one..

  • reisbaron

    Kelly, i.e. Turduckaren

    Last time I did this was Feb 18, 2011 w/ rowing – 34:18 w/ step ups. Today: 49:30 (20″ box) – that’s right. A daily WOD that took me as long as some of my friends took to complete CMC. Not a great day, but it felt good to finally get through it.

    • Jim S

      I think of these as mental toughness wods. On the bright side, I come in last on almost every WOD. So every day is mental toughness day. :)

      • reisbaron

        I feel ya Jim…

        • http://www.facebook.com/kdervin1 Kate Dervin

          I’m usually last too. I just try not to think about it And it took my slow self an hour and a half to do the CMC :)

          • reisbaron

            1:43 for me ;-)

  • BenS

    Kelly: 35:53 rx’d. pretty brutal

  • http://twitter.com/msater michael saterman

    Kelly: 33:10 rx’d. Jammed fingers on both hands (damn, box) and only scraped one of my shins (again, damn box). So fried, feels like there is not enough coffee. THANKS SARA!!!!

    • reisbaron

      Were you doing handstand box jumps or something? Or was it as you were catching yourself from a fall?

      • http://twitter.com/msater michael saterman

        I’m short(ish) and when I tried to jump 24″, especially in the 4th round, my shaky legs camp up short…and BAMMM

  • Jared_h

    Wondering if anybody else is struggling to get into an evening class tonight. There’s literally no class to join after work tonight. Is this due to the schedule change? Prior, I used to always be able to get into one of the classes between 5:45 and 6:45.

    • Hari Singh

      I am studying the data right now. This is the most people we have ever had preregistered for a weeknight evening I do not think it is the change in the schedule, since the change increased rather than decreased the number of classes in the 5:45 PM to 6:45 PM time slot.

      As the evening develops, it will become obvious whether this is an anomaly, related to the holiday on Monday; a situation of people registering and then not canceling; or a genuine increase in demand.

      For now, I will note that we had 10 of 31 people registered for either the 6:15 AM or the 7:15 AM Beginner WOD this morning not show. Last night, we had only one class (6:30 PM Beginner) with 18 people in it (though it is possible that some people did not sign in at 26 Street).

      If you show up by 5:30 PM, I think it is incredibly unlikely that we will not get you into a class within 30 minutes of your arrival.

      • Jared_h

        Thanks a lot for the thoughtful response, Hari. I was able to get into the 6:15.

      • Moritz

        picking up the discussion from last week, 7.45pm is fully booked through Wed. i cant make 7.15pm on a regular basis (even 8pm is difficult quite often) and would highly appreciate the old 8pm class being reinstated. Also, i am not fully convinced by the argument that other classes are not fully booked. Not having 18 ppl in a class is actually a good thing. The old 8pm class had between 6 and 14 ppl, which is a good amount of ppl for an advanced class in my opinion. Maybe this could be given another thought, i am sure i am not the only one having that time issue.

        • Hari Singh

          We’re monitoring this closely

          There were 17 people in the 7:45 PM WOD, which though not full, is close. There were 9 people in the 7:30 PM Beginner WOD, and there were 14 people in both the 8:15 PM and the 8:30 PM Beginner WOD’s.

          Though it may not be the perfect solution, in the short-run, I suggest that people with later needs consider switching to the last two Beginner WOD’s. You are always free to scale up, and this will give you two options (8:15 PM and 8:30 PM) that are almost never full.

          If the 7:15 PM and 7:45 PM Black Box WOD’s remain at or near capacity, we will likely add an 8:15 PM Black Box WOD at 26 Street. It may very well be that people are working later in the fall and that demand has shifted. If so, we will adjust accordingly.

          • Daniel L

            Not sure if the owners have considered it, but I would guess part of the reason the 8PM Black Box WOD was not well attended was because it was held at 26th street. I can generally only make the latest night classes and would always prefer to go to 28th street. While the extra space at 26th street is nice, the equipment is markedly inferior. Would be interesting to see attendance rates for Black Box WODs that are held at similar times at the two locations. Guess this would only be the morning classes now but I’m sure you have the historical data for the night classes.

            Understand that you’re trying to transition the Black Box WODs to a new location so it wouldn’t make sense to move some of the equipment from 28th to 26th. However, can we get an update on when the new is space is expected to ready? Seems a little unfair that the members that have been with you the longest don’t get to enjoy the new equipment that as far as I can tell is only being used at 28th street.

            Also, just want to point out an issue with your suggestion for members to go to Beginner classes and scale up if the Black Box WODs are full. While scaling up is always an option, believe the effectiveness of the workout is reduced due to the fact that you’re not able to compete against others in your class since they are doing a different version of the workout.

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

            Agree on attending the beginner classes. Even though we can scale up, it’s not the same.

          • Moritz

            agree. beginner classes and black box wods are two different animals. switching to beginner classes cant be a solution in the long run

          • Moritz

            one more thoughton this: the 5.15pm (old 5pm) class seems to be the least popular class, as far as i can tell it is mostly almost empty (and there have been times where actually no one showed up). Maybe it could be considered to cancel this class instead of the 8.15pm class.

          • Hari Singh

            Actually, the original plan was to shift to 5:30 PM, 6:30 PM, and 7:30 PM Black Box WOD’s but we got a lot of push back on that move, so we went with the current 5:15 PM, 6:15 PM, and 7:15 PM.

            We will give the current schedule a few weeks, and then we will see whether it makes sense to adjust further.

          • Hari Singh

            Part of the solution in the long-run is to have people graduate from Beginner WOD’s to Black Box WOD’s. Among the Beginners, we currently have plenty of demand after 8:00 PM. As those people move up, they will obviously increase the demand for Black Box WOD’s after 8:00 PM.

            We hope to encourage people to move up by making the facility at 26 Street as attractive as possible to intermediate and advanced members. Over the next year, we will likely be opening another location that will replace 26 Street as the enter for Black Box WOD’s.

          • Hari Singh

            We had some delayed orders from Rogue. We should have had more than enough equipment at 26 Street last night. This should be straightened out over the next week. We went through similar problems at 28 Street in the past.

            People have varying preferences. Those who have been long-term users of 28 Street were extremely unhappy when we briefly moved Kevin’s classes over to 28 Street. It is very difficult to determine why people have chosen one location over another. We believe that the comfort level that members develop with their coaches is a big factor, and I can imagine that people moving from an 8:00 PM with one instructor to a 7:45 PM with another instructor might me less than pleased.

            If there is a small group of people who enjoyed the 8:00 PM WOD’s at 26 Street, they should be able to join the 8:15 PM WOD at 28 Street and continue to compete among themselves and alongside some newer people who would no doubt benefit from the experience.

          • Hari Singh

            We are in agreement that we need to upgrade some of the equipment at 26 Street. You may recall that we recently sold off some kettlebells (in anticipation of getting new ones identical to those at 28 Streeet). We are waiting to receive more equipment before we sell off wall balls, etc. Our goal is to have all the equipment standardized at both locations.

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

            Hari – as you know, I’m always a supporter of later classes, an 8:15 pm would be awesome :) (my schedule always makes it hard for me to make the morning or early evening classes). Thanks for all the time you have spent trying to accommodate everyone’s requests!

    • Hari Singh

      As of 4:20 PM, there are openings in the 5:45 PM Black Box WOD and the 6:00 PM Beginner WOD.

  • d_simon

    Planning to make up the strength portion (and Sunday’s press work) at the globo gym—are today’s sets supposed to be across or escalating weight?

  • David Stogsdill

    4:45 BB WOD
    A. 135,145,155#
    B. 3 rounds of “Kelly” with 24″ box and 20# WB — 18:39