Friday 130104

Posted on January 3, 2013 by Allison Bojarski

Black Box WOD/Beginner WOD:
A: 3 sets of max-reps strict pullups (aim for 10-20 reps)

B: 20-minute AMRAP at 85% pace:
10 walking lunges
10 supermans
10 situps
30 single-unders

CFE WOD:
Tempo Friday! It’s a Pyramid of Tempo today with 1 min, 2 min, 3 min up tempo and then back down the pyramid. There is a 1min Off Tempo between repetitions.

Thanks to Coach Will for this awesome shot of one of his recent classes:

For your friends who don’t do CrossFit (yet!)
On the benefits of learning about pain
Fix the feet, fix the knees?
Jerry Seinfeld’s productivity secret
Are you fat-phobic?
Eliminate excuses for good

Here’s what’s on tap for Saturday’s classes, all at 28th St. location only:

Black Box WOD/Beginner WOD:
A1: Push jerk 4×2 [Beginners instead perform: Push press 4x4]
A2: Lateral lunge with overhead reach 4×8 (alternating)

B: For 12 minutes: On the odd minutes perform 3 push presses, on the even minutes perform 10 heavy kettlebell swings–the goal is use the heaviest weight possible without having failed reps.

  • joncoffey

    6AM CFE: 6.5 laps of Madison Sq. Park ~3900m

    Note to self: 3 weeks without running is not a good idea

  • Jason L.

    For tomorrow, the lateral lunge with overhead reach is demo’ed in the following video: http://www.youtube.com/watch?v=3QpE466al5I

    It is a mobility exercise. Focus on staying on your heel, keeping your ribcage down (not over-extending), and keeping straight arms. We’ll be making videos today of all the new exercises for this month.

    • Naveen

      are we supposed to add weight?

  • Ross Dededos

    day 2 after bulgarian split squat/jump squat wod is a motherf*cker. The fear of stairs and the act of sitting is overwhelming.

    • Andy Graves

      ditto here

  • dbe

    8AM CFE: Awesome! First time doing CFE, so much fun.
    Though, similarly to joncoffey: note to self: 3 years without running is not a good idea

  • Aaron Segal

    WOD: 24 rds + lost count somewhere around 20
    Pullups: 16 14 11 need to work on these

    • Andrew

      holy crap, that’s a lot of rounds

      • Aaron Segal

        Had to represent the 12 pm

        • http://www.madisonlogic.com/ vinniv

          24 damn! Nice work. Got in 15 rounds during the 4:45 class. Doesn’t feel as right as noon.
          #2013work_schedule_sucks

          • Aaron Segal

            I was wondering where you have been, sometimes life gets in the way of crossfit.

  • Tarek M

    Hi, just wanted to let you guys know that in numerous instances in the past few weeks, I’ve signed up for a waitlist, and then got an email that I received a spot 15-30 minutes AFTER the class has started. So if you look at my attendance it looks like I have a few no-shows when in reality I had no chance to attend. Any way to cut off those emails once the class actually starts? Thanks.

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

      We’re investigating.

  • Aaron Segal

    Also, if we are going to have to walk over to 26th street to shower please make sure there are towels. I had an extra tshirt that served as my towel. Thanks

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

      We have a bunch of towels on order. Like with jump ropes, these walk out the door at a pretty rapid clip. We restock regularly, but they seem to have been disappearing even faster than usual of late. Should be good shortly.

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

    6:15pm Beginner

    Strict pull ups: 6-5-5 (I thought I’d only get to 4 on the first round!)
    WOD: 14 rds + 10 walking lunges

  • Jim S

    Run 1 mile
    A: 15, 13, 12 (15 is a new one set max PR)
    B: 11rds + 10 + 10 + 1
    Run 1 mile