Friday 130118

Posted on January 17, 2013 by Allison Bojarski

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’.

CAPTION CONTEST! Why does Shannan have such a big smile while timing Coach Jeff’s L-sit?
shannan_jeff_captioncontest

The world of what could be
The workout is dead. Long live training.
1 rep max calculator
Caffeine alternatives
A word on binge drinking

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you are feeling good. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups

Beginner classes [please note this is a TESTING DAY!]: A: Take 15 minutes to work up to a 3-rep-max strict press OR 3 sets not for time: 5 strict pullups, 5 ring dips/10 ring pushups. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Like everyone else, I love the new programming especially the renewed focus on strength. I also trust Jason’s abilities completely. But I’m just curious – how come no strict presses in the programming (other than tomorrow’s test)? This is not a critique, just asking!

    • Jason L.

      We got the strict pressing with the 3×5 program we were doing. Last month the focus was on push pressing for everyone, while this month the black box classes have moved onto the push jerk. We are trying to progress in a logical fashion. You are still getting pushing strength volume through the weighted push-ups.

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

        Any plans to bring back the bench press? :) I always feel like it’s a nice surprise when it comes around (maybe just b/c I don’t have a regular gym membership anymore).

  • Joe W

    Back squat: 315×8, 335×8, 375×6
    Plank: 3 mins – 1 min – 1 min
    Texas Push-up Challenge: 1:34

  • http://www.facebook.com/amanda.quiroga Amanda Quiroga

    What’s the alternate wod on saturday for those of us who’ve already done Fran this week?

    • Jason L.

      This week the alternate to Fran is Fran. I want everyone to do this. You can work on your strict pull-ups and ring dips/ring push-ups if you don’t want to test your weighted pull-up/strict press. There will be an alternate conditioning workout next week I promise.

  • infantile

    Coach Yan breaks wind as he L-sits.

  • Jim S

    A big +1 to Jason for the current programming. Challenging, interesting, and working. I like it.

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

    Squat: 205×8, 205×8, 215×4 (dropped after fourth)
    Planks: 3 mins, 45 secs each side.
    Texas PU: 2:16

  • Jim S

    A: 185(8), 200(8), 200(8)
    Skipped the planks. Shoulder is really sore. Going to take a couple of extra rest days.

  • Jana B.

    BS: 103-123-123
    Plank: 6:25. Side planks: 1 min each.

  • http://twitter.com/nixster017 Nicki O.

    A: 63×6, 73×6, 78×6
    B: 5:01 total plank time (no rest moving from front to each side)