Thursday 130110

Posted on January 9, 2013 by Allison Bojarski

Black Box WOD/Beginner WOD:
A1: Back squat 3×6-8; A2: alternating 1-leg [Black Box scaling] or 2-leg [Beginner scaling] jump & reach (contralateral) 3×6

B: 10-minute AMRAP: 10 heavy kettlebell swings (Russian), 30 double-unders [beginners can sub 60 single-unders]

CFE WOD:
4 X 400m sprint w/full recovery in between

Coach Will sez: “CAPTION THIS!” Please post your theory as to what’s going on in the comments below.
captionthis

All classes this weekend at 26th St. ONLY–click here for details
When to stay in your comfort zone
The most insane box jump ever?
The truth about visualization and goal achievement
Victory or defeat? Emotions aren’t all in the face
Another kind of paleo diet…

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

Black Box WOD/Beginner WOD:
A:
Black Box scaling: 3 sets not for time: 3 muscle-ups, 5 handstand pushups
Beginner scaling: 3 sets not for time: 5 false-grip pullups/6-8 ring rows, 5 ring dips/10 ring pushups

B:
Black Box scaling: For time: 30 pullups, 50 burpees, 1K row–scale up to chest-to-bar pullups if possible.
Beginner scaling: For time: 1K row, 50 burpees, 30 pullups–cut reps to 35/20 or 25/15 if needed.

CFE WOD:
Tempo Friday 1 min up tempo, :30 jog, 1:30 up tempo, :45 jog, 2 min up tempo, 1 min jog, 3 min up tempo, 1:30 jog and then back down the ladder. The purpose of this tempo is to halve the rest to teach the body to run at this elevated pace longer with shorter rest. The ultimate result will be a faster pace per mile.

  • joncoffey

    A: 185(8)-185(8)-205(7)
    B: 9 rounds + 7 swings @ 20kg/single-unders.

  • reisbaron

    A: 225 – 245 – 285 (3×8)
    B: 6 Rounds + 7 Swings – 40kg & singles

    Just upgraded the length of my RX jump rope. If anyone has one and wants a thick cable that’s 8’8″, I’ll happily donate it…used maybe a dozen times because it was just short enough to occasionally hit my head…annoying. If you’re not sure, I’m 6’1″ and the 9’1″ cable is perfect for me…if you want a great learning rope and you’re around 5’11″, get some handles ( http://bit.ly/VN2lNm ) and I’ll spot you the cable.

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

      Im 6’1″ also and found the 9’1″ cable about three inches too long…i went back and got the 8″10 length and its perfect…perhaps its due to my forearm distance from body..?

      • reisbaron

        Possibly, although I PR’d my singles today (31 straight)…likely just because I didn’t have the fear of the rope hitting me anymore. I’ll need to play with it a bit more…

        • David

          Not sure if my prior comment posted, but I’d love that cable. Already have RX handles. Thanks!

    • David

      I’d love that cable if you have not gotten rid of it yet! Thanks.

  • infantile

    Very simply, he’s a dick-wod!

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      That’s a she :)

      • infantile

        She must work out! (Based on your note related to gender, I’ve updated my caption suggestion above. Now it’s more punny.)

  • Privacy matters

    Are you selling or sharing member data with any outside firms? I am receiving emails from Riverie and I never provided my email adress or any other information to this firm. I know they are associated with some of your staff. I do not want ANY of my information distributed to anyone.

    • skrilla

      I also get e-mails from them and have the same concern.

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

      Did you get this same offer: “CrossFit Athlete Austin Malleolo on Rest and Recovery”?

    • Scott

      I got one today as well

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

      We don’t share member information with outside companies; investigating how this happened ASAP.

    • Wayne

      I got the email, too. However, I assumed harvested my address when I attended that Crossfit Owners’ seminar a few months ago.

    • Wayne

      Is it possible they got addresses from last year’s Open registration?

      • Kate J

        I was thinking it was Beyond the Whiteboard.

      • Privacy matters

        No I did not sign up for the open and I have never used or subscribe to beyond the whiteboard

    • Jason K

      I have gotten the occasional email from Riverie as well, without giving them any of my info.

    • Hari Singh

      This is in no way condoned or supported by CrossFit NYC. We don’t sell, endorse, or support any product other than our own training, period. We make this policy very clear to both our coaching and our administrative staff.

      • PlsNoSpam

        You might have to reinforce the message. The email database was taken from CrossfitNYC.

  • Aaron Segal

    A. 225 245 265. X6
    B 9 rounds rxd 2 pood swings

  • joe

    would it be possible to get some coat racks in 26th street, on the 3rd or 4th floors or both? there’s never enough room for jackets and shirts these days. thanks!

  • Joe W

    I think that pic is from Will’s Party WOD:
    A: 10-minute as many reps as possible: The Worm (beginner scaling: use foam roller). Every time you stop dancing, 5 HSPUs

  • Andrew

    Dropped in at Crossfit Bethesda (sorry noon class)

    A: 50 Toes to Bar

    B: 2 Rounds – rest 2 min between each round
    20 Thrusters at 45 lbs
    10 ground to overhead with a 24kg KB
    15 sit-ups
    10 ground to overhead with a 24kg KB
    15 sit-ups
    10 ground to overhead with a 24kg KB
    15 sit-ups
    20 Thrusters at 45 lbs

    Harder than it looked. Finished in 10:56

  • http://www.facebook.com/kdervin1 Kate Dervin

    Thanks to Jason for the smart programming; I feel everything is starting to fall into place and I feel that I am getting stronger with better form — While I am still new, I’m looking forward to seeing more improvements and more balanced L/R strength.

  • Jonathan K

    A. 225,245,265 x8
    B 6 rounds w/24KG KB

  • KevinBoul

    A). 175,185,185. 8 reps
    B). 8 + 8 swings at 24kg

  • Jim S

    Dropped in at Crossfit Santa Rosa tonight. Fun one.
    A: 4x 30 second hand stand hold. Managed to get away from the wall for about 20 seconds of each one and hold it unsupported tonight. That felt awesome.
    B: 10 rounds not for time, 10 bodyweight dead lift (165lbs) and 3 high box jumps (mine ranged from 38″ to 43″). That was a lot of dead lifts.

  • M_Cohen

    A: 155 (7 rep) – 175 (5 rep) – 155 (8 rep)
    B: 5 full rounds + 10 kb swings (24kgs) + 25 DUs + several whip marks on my forearms from the rope
    Definitely was slowed down by messing up DUs, but I’m slowly getting better at them.

  • infantile

    The picture: Crossfitnyc’s new dick-wod!

    (I refined the caption, so I am re-posting.)