Tuesday 130108

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

If you’re wondering why you’re looking at water bottles instead of sweaty, smiling faces or an impressive deadlift, that’s because this is a PUBLIC SERVICE ANNOUNCEMENT from your coaches at CFNYC: Please pick up after yourself so that you coach doesn’t have to. Thank you! (P.S.: In case you’re wondering where SO MANY water bottles came from, Coach Avery picked all those up after just two hours’ worth of classes this past Saturday.)

New videos from Coach Jason covering the new moves in the January programming: Lateral lunge with overhead reach / Contralateral jump & reach / Snatch-grip Romanian deadlift
Here’s why the brain is so awesome
Top tips for your first 2 years of CrossFit
How to sit in a chair and drink tea
Why you won’t be the person you expect to be (plus a rebuttal)

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

Black Box WOD/Beginner WOD:
Black Box scaling: A1: Power clean 3×2; A2: Weighted pushup 3×6-8

Beginner scaling: A1: Power clean 3×3; A2: Pushups 3×8-12 (add a band around the back if needed)

B: “Grace”
For time:
135#/95# Clean and Jerk, 30 reps [Beginner scaling: 95#/65#]

CFE WOD:
**Indoor CFE at 28th St.**
WOD: “Time to Chip Away-CFE STYLE”
10 HSPU
20 Pullups
30 Box Jumps
40 Lateral Jumps (paralletes)
50 Double Unders
60 SuperMans
70 calorie row
80 Air Squats
90 Flutter Kicks
100 Mountain Climbers

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

    A: 20 inch box with 25 pounds
    B: 43/30/49 (Wall Walks)

  • reisbaron

    The latest Mobility WOD is good to keep in mind before tomorrow’s push-ups – http://bit.ly/TIFnpR

  • Albert Insogna

    A: used two 12kg bells
    B: 36 pull-ups, 19 hspu

  • http://www.facebook.com/andrew.rice.3726613 Andrew Rice

    I like the top tips article. Another one to add from somebody now 7 months into this crazy ride:

    Get enough Sleep! I know we’re all New Yorkers with crazy schedules, but personally feel much better with 6-7 hours vs 4-5, both at the box and in general.

    • http://www.facebook.com/hilores Amber Rodriguez

      About 7 months in myself, and couldn’t agree with you more! Sleep is SACRED.

  • TiffanyHuet

    I thought Beyond the Whiteboard was free? When I tried to enter my results, it asked me to sign in or sign up and pay a monthly or yearly fee…

    • Sam Snyder

      Hey Tiff, it is free. Once you sign up and affiliate yourself with CrossfitNYC, BTWB will confirm that you have a free, unlimited memebership on their site. Have no fear!

      • TiffanyHuet

        Sweet, Sam! Thank you!!

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

      More accurately, it’s free for members, since we foot the bill.

      • http://www.facebook.com/gabriella.kiss.1884 Gabriella Kiss

        I signed up today, and I tried to add Black Box as my affiliate and I received this response:

        “You have a pending membership request to
        CrossFit Black Box.

        Your account will become associated with
        CrossFit Black Box
        once a gym admin approves your request.”

        Do I need to contact someone from Black Box to approve my request?

  • Jim S

    Wish I could have been there for Grace. Dropped in at Crossfit Sonoma County this morning. Damn those people are friendly!

    A: Max single set up pull ups (strict) 16, Max single set 20# wall ball 25

    16 strict pull ups was a PR. Haven’t done that since I was in college (a very long time ago).

    B: WOD 15 Min AMRAP

    5 pull ups, 10 wall balls, 20 situps + one strict press. Presses were laddered at end of each round. Rds of 75lb, 85lbs, 90lbs, 95lbs, failed at 110lbs dumb bells. Pissed. After failing it went to 10 pullups, 20 wall balls, 40 situps. Finished with 5 rds + 40

  • Aaron Segal

    Bulgarian: 95, 95, 115
    41 pullups, 60-70 lunges with 45#, 28 hspu strict