Wednesday 121031

Hurricane WODs (check the Hurricane Sandy Update Post above for class times and location):
A: Press 3×5

B: Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 seconds
[Main Site 021031]

CFE WODs remain canceled for the time being. Stay tuned to the blog to find out when these will resume.

Just in time for Halloween…Coach Brian IS Batman:

Finding your lost motivation
How to get a better rack
Barbecued zombie skin / Halloween candy: 7 treats with scary-long ingredient lists
The candy hierarchy (2012)
My multi-day massage-a-thon
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

Here’s what’s on tap for Thursday’s classes (and be aware that last-minute changes may happen, check the blog for updates before coming in on Thursday):

Black Box WODs (check the Hurricane Sandy Update Post above for class times and location):
A: Russian gymnastics warm-up

B: For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45#/35#)
30 Toes-to-bar
100 foot Overhead
walking lunge (45#/25# plate)
Teams of 4. All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

Beginner WODs (check the Hurricane Sandy Update Post above for class times and location):
To be announced as to whether there will be separate Beginner WODs or instead all-level WODs (which would be doing the “Black Box WOD” posted just above this). Stay tuned. IF there are separate Beginner WODs on Tuesday, the classes will be doing the following:
A: Press 3×5

B: Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 seconds
[Main Site 021031]

CFE WODs (pending improvement of weather):
2 X 1000 meters, rest 2:00-3:00, hold within 3-5 seconds

  • BenS

    Anyone care to put Tuesday’s “Hurricane Sandy” WOD up on BTWB?
    3 minute AMRAP:
    8 squat cleans (135/95)
    8 bar facing burpees
    Rest 3 minutes, then:
    75 double unders
    50 squats
    25 pullups
    15 toes to bar
    5 bar muscle ups

    • Jai Berg

      I put it up but in two parts. Couldn’t figure out how to set up a workout that is an AMRAP for the first party and a timed WOD for the second. You can search fir “Hurricane Sandy” for the second part. And for the first, search by the yep movements.

      • Jai Berg

        By “yep,” I meant “two.”

        • BenS

          Thanks much!

  • Jai Berg

    The massage link led to an article about boredom. Since I read that article yesterday, target state was achieved…

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Jai, I fixed that link this morning. Thanks for letting me know of my error!

  • Alicia M.

    I am planning to drive there so I can do today’s wod. Do you know whether there is street parking available in the area?

  • Steve Slo

    Press: 3×5
    115, 125, 125

    Did today’s WOD, but with empty-bar thrusters:
    14 / 21 / 27 / 34

  • Jim S

    A: 105, 105, 100
    B: 12/20/23/32 (87) Meh.

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

    A: 43# (failed on the VERY last rep, so close!)
    B: 15 / 21 / 30 / 40 with 10# wall ball

    Cash out: Walked from 26th & Broadway to 94th & Amsterdam. Hope everyone downtown is managing without power!