Monday 130107

Posted on January 6, 2013 by Allison Bojarski

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.

Jason A. on front squats. Thanks to Coach Will for the pic:

Please peruse the January 2012 SCHEDULE CHANGES
The comfort hypothesis
Lessons, epiphanies, and other life-changing moments
What ginger can do for your health
CrossFit Myth-buster #1 and 7 ways to reduce the chance of injury
A modest proposal for 2013

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

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 lunges 3×8-10/side (no alternating)–weaker side first. A2: Scapular wall slides 3×8

B: For reps: 3 minutes of strict pullups, 2 minutes of overhead walking lunges (45#/25#), 1 minute of handstand pushups.

CFE WOD:
4 X (100m SPRINT + 100m jog) REST 2-4min, 2 X (100m SPRINT + 100m jog) REST 2-4min 1 X 100m SPRINT

  • ds

    this is the third week in a row that we have had pretty much the same WOD (bulgarian split squats, lunges etc). what is with all the repetition?

    • Naveen

      maybe we can get a group discount on larger shorts.

    • Jason L

      Any traditional strength and conditioning program includes progressive overload and assistance work.

      • Coach Avery

        I will add that if you are not using a journal to note down areas of technique and position to improve, the weights you are using, and not trying to increase weight over the course of the following weeks, it’s going to seem like you are doing the same thing all the time.

        The only way to learn technical movements like the Olympic lifts or gymnastics skills (sports that take YEARS to learn) is to pick them apart and practice the sequences and positions over and over again. It may seem tedious but your certainly going to be more efficient at a power snatch or whatever movement (and not wreck your back), if you take the time to learn the movements properly.

        If you’re already a bad ass then you need to start thinking about details – how much faster can you be? Can you go heavier? Where do you breakdown and how do you improve that?

        Consider this the foundation that allows you to work on improving your overall movement, protect yourself from injury, and ultimately be a more efficient Crossfitter.

        • Aaron Segal

          Thanks, looking forward to getting more proficient.

    • StopComplaining

      Sounds like someone is tired of having a sore ass…

  • Albert Insogna

    A: 95
    B: 135

  • Aaron Segal

    A. worked up to 135
    B. worked up to 225#
    Glad we are disecting these lifts and doing them more often, because my cleans and snatches have sucked.

    • Jonathan P

      Have they?

      • Aaron Segal

        Have they, not sure what you mean?

        • Jonathan P

          It was a compliment

  • Jenny

    Why was the policy change of having to cancel classes more than an hour before the class was not communicated to everyone?

  • Patrick Cockwell

    Started using the myWOD iOS app and was hoping to get the WODs to show up on the app using the RSS functionality. So far I’ve tried http://www.crossfitnyc.com and http://www.crossfitnyc.com/feed as the RSS url but it keeps failing. Has anyone given this a try or had any luck getting the blog using an RSS feed with a different URL?