Friday 130111

Posted on January 10, 2013 by Allison Bojarski

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.

carnage1will

All classes this weekend at 26th St. ONLY–click here for details
Tips for a success 2013 in the gym
What is the pull that bad food has on us?
I don’t want to have to own being lame
In hopes of healthier chickens, farms turn to oregano
Chainmail shoes: a different kind of barefoot running

Here’s what’s on tap for Saturday’s classes, all at 26th St. (NOT 28th St. as usual–details here):

Black Box WOD/Beginner WOD:
A: 5 sets: 3-position snatch (hi-hang, above the knee, floor)

B:
Black Box scaling: Snatch-grip Romanian deadlift 3×5
Beginner scaling: Snatch-grip deadlift 3×5

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

    Just a quick follow-up note regarding the use of our member list for outside emails yesterday: we figured out the chain of events/individuals, and have made very sure that something like this won’t happen again. Our apologies. As I said yesterday, we take privacy seriously, and don’t share our member data with other companies.

    On a related note, the Black Box has a long-standing policy of not endorsing products or selling them in the gym. As CrossFit founder Greg Glassman once put it, you don’t want your lawyer to have a pro shop; similarly, if CrossFit coaches are professionals, they shouldn’t be selling, they should be training members. We’ve stayed close to that ideal.

  • Albert Insogna

    A: muscle-ups were not happening today
    B: 9:24

  • reisbaron

    I was reading an interview with Robb Wolf from about a year ago, and came upon a passage that could not be more poignant for our current programming cycle:

    “You need to remember that if you were working Olympic lifts and Olympic lift derivatives as a technical refinement and if you then turn right around and do some sort of a WOD that has those same lifts in it and people do it in a retarded fashion you have just overwritten all of the neurological circuitry that you were trying to do in the skill session.

    So you need to build and maintain capacity in a non-competitive way with your skill work and only late in the game when you have built capacity in a general sense do you then start re-introducing things like muscle-ups and clean and jerks in a metabolically demanding setting, in my opinion. Otherwise people remain hacks at the movements they’re trying to get refinement on.”

    Food for thought, as I’m as guilty as anyone when it comes to bastardizing form, especially toward the end of WODs like Grace, Isabel and Elizabeth.

    Check out the whole interview here: http://bit.ly/RKkUBl

    • Daniel L

      On a related note, has there been any consideration given to offering classes that focus on the oly lifts? Although I’ve never attended one, have seen these offered at other boxes. Because they only seem to come up once a week or so in our programming, I’d assume it’s going to take most members who don’t have prior experience with these lifts a long time to learn how to perform the lifts correctly and even longer to add capacity.

      • sean

        I would also be very interested in this.

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

        We’ve done this previously, and are looking at what it would take to do it again so it doesn’t negatively impact our regular WODs.

        • Daniel L

          Seems like you could at least do it Wed AM and PM (times when there are team wods on other days) Fri PM (also no team wods at this time) and both days on the weekend (potentially open up 26th st. if there’s enough demand and it’s too crowded at 28th).

  • Vince

    I was very happy to blast to a new PR on Grace earlier this week. Can we get some more benchmark WODs into the programming in the next few weeks?

    • Jason L.

      We’re working on a testing phase, plan to at least see Fran sometime soon.

  • sean

    2013 race calendar:

    https://docs.google.com/spreadsheet/ccc?key=0AtRE03mjYcOtdHFKczB4eDI3eXVrdGNiLXgxMGZSM3c#gid=0

    Questions? email me at smoore22 gmail com

    (I’ll repost this Monday also since no one probably reads the blog on Fridays)

    • Icand Marquez

      That is a great resource. Thank you kindly.
      By the way you’re missing the Spartan Citi Field on 4/13.

      • sean

        The spreadsheet is editable by anyone with access. Just keep the formatting neat and in chronological order.

  • Aaron Segal

    I want to keep the programming the way it is…if there is a benchmark wod in the cycle then I will do it, if not i will wait until it comes up….I find with good programming I achieve better results…I am not for sprinkling in random wods that do not relate to the cycle

  • Aaron Segal

    A.split jerks 5×1 185 195 215 225 235 pr went up pretty easy

    B. 5×10 toes to bar

  • M_Cohen

    7:45PM with coach Kyle
    A: scaled, mix of false grip ring pull ups, ring dips, and ring pushups
    B: 11:01 – last few pullups were questionable. Need to learn how to kip

  • Jason K

    First and second (ugly) muscle-ups ever tonight :) Thanks Coach Tom, I think the Hulk Hogan image was a great coaching cue…