Wednesday 130102

Black Box WOD/Beginner WOD:
Black Box scaling:
A1: Bulgarian Split-squat 3×8-10/side – weaker side first; A2: Scapular wall-slides 3×8
Beginner scaling:
A1: Reverse lunge 3×8-10/side (no alternating) – weaker side first; A2: Scapular wall-slides 3×8

B: 5 sets: 30 seconds jump switch lunge, 30 seconds rest, 30 seconds, maximum strict pull-ups, 90 seconds rest

NOTE: No CFE WOD classes today Wed., Jan. 2. Regular CFE schedule resumes tomorrow, Thurs., Jan. 3.

Coach Joe writes: “10 years ago, Visiting Maya Beach, in Thailand, was written on my goal list. Unfortunately, I ran into to some setbacks when I lost a house, lost my business, and my grandfather. I had to make some adjustments, but here we are 10 years later, and I’m finally able to check it off the list!! I wanted to thank everyone at CFNYC; the owners for hiring me, the clients for their feedback, and the other coaches for their support!”

Physical education of the past
Dissertation writing & CrossFit
4 powerful questions to ask before you set your New Year’s goals
“Can you feel that knot?” Not!
Does green tea really help burn fat?

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

Black Box WOD/Beginner WOD:
A1: Power clean 3×3
A2: Pushup 3×8-12 (add a band around the back if needed)

B:
Black Box WOD classes: “Death by Clean & Jerk”
At 60-70% of your heavy triple, complete 1 clean & jerk the first minute, 2 clean & jerks the second minute, and so on, until failure.

Beginner WOD classes: With a partner complete 10 sets of: 3 power cleans at 60-70% of your heavy triple and 10 pushups–must alternate each set

CFE WOD:
You’ve told Coach Heidi it’s your favorite, so she has programmed it for the first CFE day back in the New Year! HIIT Training. High Intensity Interval Training that will have you burning off your holiday indulgence for hours after the workout.
THE WOD: 4 rounds for time:
SPRINT ALL OUT 10 sec
Rest 10 sec
SPRINT ALL OUT 10 sec
Rest 20 sec
SPRINT ALL OUT 10 sec
Rest 30 sec
SPRINT ALL OUT 10 sec
Rest 40 sec
SPRINT ALL OUT 10 sec
Rest 50 sec

  • Mary

    Congrats Coach Joe! That’s incredible!

  • reisbaron

    130 reps (91 lunges / 39 Pull-ups)

    Great to be back!

  • Aaron Segal

    125 lunges
    55 pups
    180 total

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

    125 lunges and 35 pull ups. feel the burn!

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

    Hooray Coach Joe! Hooray Thailand!

    So good to be back. 125 lunges and 30 strict pull ups. Also, Coach Brian: “Gettin’ Jiggy Wit It” needs to randomly come on during warm ups more often, that made for a solid laugh.