Friday 121012

Posted on October 11, 2012 by Allison Bojarski

REMINDER: Please be sure to check the schedule for class locations, as we have added and moved various classes for Fridays! ALL FRIDAY :45 and :15 BLACK BOX WODs are currently being held on the 3rd and 4th floors at 26th St.  ALL FRIDAY :15 BEGINNER WODs  are at 28th St.

 

Black Box WODs (check schedule for times and locations):
A: Snatch skill work

B: “Michael”
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

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

B: Three rounds
25 20” Box jump
15 Power clean
Rest 1 minute
Fit: 20″ box and 50% bodyweight powerclean
Superfit: 26″; box and 75% bodyweight powerclean
CrossFit: 32″ box and 100% bodyweight powerclean
(Main Site 021014)

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

Congrats to all of our ladies who competed at the Belle of Bayside! Be sure to read the blog post above by Coach Heidi about her first CrossFit competition experience ever at this event where she placed 2nd.

One of many ways to lift like a girl
Practice
Big bad corn (infographic)
The humble push-up
New study finds some foodservice olive oil ‘not fit for consumption’

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

Black Box WODs (check schedule for times and locations):

A: Press 3×5

B: Max Hold, Top of Pullup

C: Max Reps, Toes to Bar

Beginner WODs (check schedule for times and locations):
A: Snatch skill work

B: “Michael”
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

  • joncoffey

    6:15 Beginners’ with Substitute Kyle a.k.a. Kasey
    A: 135-225-315-295-275 (apparently I was math-challenged this morning, probably should have worked up to 295-300)
    B: 24″ box, 95# cleans as rounds capped at 4 min rather than for time

  • Adam H

    whatever happened to the t-shirt contest?

    • reisbaron

      It appears we all lost.

      • Adam H

        I prefer not to think in such a defeatist manner

        • reisbaron

          I’ll concede the battle if you promise to win the war…

          • Adam H

            How many posts do you think before there’s an answer?

          • reisbaron

            37

          • joncoffey

            I’m willing to take the over on that one

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

            Hahahaha. Sorry; we dropped the ball when Ali departed, as she was the one wrangling this. Will investigate.

  • Nia Shanks

    Thanks for mentioning my article! I very much appreciate it. :)

    • michelle_gr

      whoo hoo!!! I love you Nia!

  • Albert Insogna

    Did “Michael-ish”. Rows instead of runs, 3min rest between rounds, took a while.

  • reisbaron

    Just posted by Rudy from Outlaw:

    There are 2 kinds of people in the world:
    1) Those who blame programming for their lack of success.
    2) Athletes.

  • reisbaron

    For those who either couldn’t find the DVD, or never knew it existed, the Crossfit film “Every Second Counts” is free on YouTube: http://bit.ly/QhP77w

    This film centers around the 2008 Crossfit Games, and profiles athletes like Josh Everett, Chris Spealler, James OPT Fitzgerald and John Welbourne as they prepare for (and compete in) the event in Aromas, CA.

    The film kind of turned out to be a bit of a joke on the film crew, as they were so convinced Josh Everett was going to win, that they gave precisely zero camera time to Jason Khalipa, until the moment Dave Castro started shouting his name as the winner, and you see them shuffle over and capture him post-WOD only. Fair to say that they’ve made up for lost camera time in recent years though.

    This was only four years ago, but compared to what we now know to be the Games it’s amazing to see how much smaller the event was. It definitely helps you appreciate how much HQ has blown the Games (and Crossfit in general) up into the stratosphere in a very short time.

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

    7:15pm Beginner WOD

    A: 53, 58, 63, 68, 73 (getting close to my BW!)
    B: Not for time… 20″ box & 33# cleans