Thursday 130117

Posted on January 16, 2013 by Allison Bojarski

Black Box WOD/Beginner WOD:
A1: Power clean 3×2; A2: Weighted pushup 3×6-8 [Beginner scaling: Pushup 3x8-12 (add a band around the back if needed).]

Black Box scaling: B: With a partner complete: 100 chest-to-bar pullups, 100 ring dips, 100 toes to bar. Must perform sets of at least 3 reps.

Beginner scaling: B: With a partner complete: 75 pullups, 75 pushups, 75 v-ups. Must perform sets of at least 3 reps.

CFE WOD:
It’s Mid-Distance Day at CrossFit Endurance: 1X800 1X1000 1X800. Full recovery between each interval.

Stacey P. shows us what it takes to be ready for an outdoor CFE WOD class in January. No excuses, get your run on!
stacey_P_ready
(Photo credit: Coach Heidi)

Get your hands out of your pockets
How to salt-cure pork in a tiny New York apartment
Sleep and weight loss
Reality will win. Which side are you on?
Ankle sprains…caught in the act!

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

Black Box WOD/Beginner WOD:
A1: Back squat 3×6-8; A2: Alternating 1-leg contralateral jump & reach 3×6 [Beginner scaling: 2-legged version of contralateral jump & reach]

B: 3 sets not for time: max front plank, max left-side plank, max right-side plank

CFE WOD:
6 Rounds of 2 minutes up tempo with 1 minute ‘off’.

  • joncoffey

    6:15AM
    A: 145#
    B: 11’50″ with Nelson. We subbed V-Ups for the T2B, because who needs hand tears going into the weekend?

  • Albert Insogna

    A1: 135,145,155 (fail)

    A2: 45, this should go up next time

    B: 17:44 w/ Kenny, nice work bud!

  • Court

    Good news to share on the men’s bathroom at 28th; we will have one shower stall up and running for use starting tomorrow. The remaining two are on schedule to be finished by the end of the month.

  • reisbaron

    135 – 155 – 175 (3×8 unweighted pushups)

    19:02 with Madeleine
    black-banded chest-to-bar, parallette dips, knees up

  • reisbaron

    “The Snatch is a Bitch” – Excellent article on the snatch by Donny Shankle. http://bit.ly/10CdGEB

    Featured yesterday in the Crossfit Journal.

  • David Stogsdill

    12:00 WOD
    A1: 135, 145, 155# – These felt good today
    A2: 3×8 w/ 25# plate
    B: 20:08 with Ernesto – c2b, blue-banded ring dips, t2b
    Felt good throughout the wod, unfortunately a few hand tears slowed down the progress.

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    Quick question – for those of us who did the test/fran yesterday and will likely be doing the Saturday WOD, what is the alternate WOD? Trying to figure out which day (tomorrow or sat alternate) is less metcon b/c I’m getting too friggin skinny! Thanks!

  • Jim S

    A1: 165,165,165
    A2: 35(8),35(8),35(8) Do I get extra credit for getting the bumper on my back w/o assistance?
    B: Just me. Did 50 of each. Dips took a while. 19:14
    Those were supposed to be sequential right? All c2b before dips…?

  • Maria_L

    1. 68#, push-ups no weight
    2. Black banded CTB, Paralette dips, pregnancy knee ups, with Mandy – green banded CTB, Paralette dips, TTB/15:07. 50 of everything each person.

  • AndrewNYC

    Sully’s 6:45 WOD

    a1:155,175,175,185
    a2: 45,90
    b: Approx 20 min with Alberto Rx’d

    Nice job Sam and Zach for calling “time” first!
    Great WOD today

    • Sam Snyder

      Thanks Andrew! Great job pushing through this one, it was a bitch! Will we be seeing you at our box more often??