Sunday 130106

Posted on January 5, 2013 by Allison Bojarski

REMINDER: This weekend and every weekend, all classes occur at our 28th St. location ONLY. In addition, if you haven’t done so already, please peruse the January 2012 SCHEDULE CHANGES (all reflected in our Zen Planner calendar).

Black Box WOD/Beginner WOD:
A1: Front squat 3×4-6
A2: Pullup 3×5 (add weight if needed)

B: 10-8-6-4-2 reps for time: front squat at 60-70% of today’s sets, burpee pullups.

Planks for the memories:

(Photo credit, Coach Will)

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

Black Box WOD/Beginner WOD:
A:
Black Box scaling: 5 sets: 2 snatch hi-pulls (above the knee) + 1 hang power snatch
Beginner scaling: Hang power snatch (above the knee) 5×3

B: 5×4 snatch deadlift

CFE WOD:
3 Rounds for Time: 200m sprint, 20 pushups, 30 air squats, 40 kb swings, 50 double unders, 60sec plank hold. * Remember these WODs take place outside, so dress appropriately.

  • Steve

    Is this another instance when no one will be turned away?

    • Hari Singh

      We have more than enough classes running during the week. The problem is currently on Saturday and Sunday, when a disproportionate number of people register and then cancel at the last minute or not at all.

      It is also the first week of the New Year. Every gym is crowded. We are adding additional classes starting on Monday. And after this week, we will review and decide where we need to make additional adjustments.

    • Hari Singh

      Thinking more about your question, the general practice we try to follow is this: If every class over a two-hour period appears booked, odds are it’s a screwy day, and we’ll try to accommodate you. On the other hand, if a class is booked, but plenty of others are available, then you should probably register for a different class.

      Again, things get a little crazy at the start of the New Year. However, we are also committed to keeping class sizes under control. There is of course no perfect balance between having every class capped and having no one ever closed out. We’re doing our best to strike the right mix.

      Our experience has shown that incrementally adding classes as demand becomes obvious (often after a few crazy spurts like today) is the best approach. We’ve used this approach to go from 70 WOD’s per week last year this time, to 222 as of Monday.

  • Steve again

    …just noticed that this was answered in yesterday’s comments. Sorry.

  • Hari Singh

    Through we have had 8 classes on Sunday all with a registration capacity of 20 (160 registration slots). As explained elsewhere, we have had an extraordinary number of people register and cancel at the last minute, or not at all. Though we have had 20 people per class registered on Sundays, we have actually had fewer than 15 on average show up.

    Starting next week, we will go from 8 to 9 classes on Sunday and we will set the registration limit to 24. (If the pattern continues, virtually no classes will have 24 people show up, though it could happen).

    We will increase from 160 registration slots to 216 on Sunday. If we find that classes are full, we will start splitting classes (e.g., if 24 consistently show up, we will have an extra instructor, so we can split to 2 classes of 12).

  • Aaron Segal

    A. Baseline: 3:30

    B. 10 minute Cindy: 14 or 15 rounds

    Neighbor has a crossfit gym in his garage, love my block

  • Wendy Greene

    @Coach Sara and the 8 am crew: Am now bunionless and waiting to get clearance from my doc to come back. I had him put in the bionic foot so now can be super strong.

  • Jim S

    A1: 165(6),175(6),185(5)
    A2: 20,25,25
    B: 115lbs, 8:29

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

    12:15pm Beginner

    A1: 3×4 73#
    A2: strict
    B: 45# @ 5:32 (thanks to the rings Coach Brian set up for my short self and to Kelly for holding them them while I jumped!)

  • Jeff K

    First day lifting in a while (went light), but back felt good. 95#, 5:38.

  • Jana B.

    A: 103-113-103 (really felt weak today)
    A2: green band
    WOD: 8:25 #63 fucking brutal
    Row 2k – tiiiiiired

  • Judy

    A1: 73-83-83
    A2: 5 strict pull ups
    B: 6:40 #63…I liked this one! More burpee pull ups!! Great conditioning!