Monday 130121

Black Box WOD/Beginner WOD:
A1: Push jerk 4×2 [Beginners: Push press 4x4]; A2: Lateral lunge with overhead reach 4×8 (alternating)

B: 10-minute AMRAP: 3 push presses, 10 double-unders, 6 push presses, 20 double-unders, 9 push presses, 30 double-unders…etc… [Beginners may scale 2x single-unders if still mastering double-unders.]

CFE WOD:
“The 3 S’s” Sprint, Swing, Squat. 15min AMRAP 50m Sprint, 20 kb swings, 20 goblet squats. 3-2-1 GO! All WODs to take place in Madison Square Park; however, we will meet at 28th street FIRST.

Coach Sully & Coach Kevin get psyched for new equipment!
sullyandkevin
(Photo credit: Vince C.)

Importance of sleep
CrossFit as a sport
Unlike the rest of us, there’s a lot that doctors won’t do to save their own lives
Strength-training rankings
Pork, shrimp & sausage gumbo / Rutabaga egg nests

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

Black Box WOD/Beginner WOD:
A1. Front Squat 3×4-6; A2. Pullup 3×5 (add weight if needed) [Beginners: 3x8-12]

B: For max reps: 2 minutes of burpee box jumps (24″/20″), 1 minute rest, 2 minutes of wallballs (20#/14#) [Beginners: 14#/10#], 1 min rest, 2 min row for calories.

CFE WOD:
6 X 150 yard Shuttle Sprints on 2:00. The rest is the remainder of the 2min and repeat.

  • Court

    More good news on the Men’s bathroom at 28th; 2nd shower is now online ready to use and third shower will be ready to go tomorrow. Women’s bathroom ceiling is being taped and sanded, with primary paint and possibly final paint done by the end of the week.

    • David

      There was no soap in the shower in the men’s bathroom yesterday, and no soap at all in the men’s bathroom today.

      • Hari Singh

        We’ll take care of that ASAP.

    • Aaron Segal

      Are there towels available at 28th?

      • Hari Singh

        Yes, at the Front Desk. They are free through the end of July.

  • David Stogsdill

    5:45 WOD
    A: 115, 125, 135, 145#
    B: 10 PP into the round of 18 — PushPress @ 85# and DU’s

  • Jim S

    A: 4×2 x135
    B: Push press at 75lbs. Finished 5 rounds plus 18 push press plus 1, yes 1, double under. I should have done 85lbs. I don’t do maths so good.

  • Jana B.

    3k row
    A: 93-103-113-103 (L shoulder doing something wonky)
    B: 5 rounds +59 2x single-unders, 63#. Again, L shoulder feeling really unstable for some reason.

  • MR

    Music (or lack there of). Are there any plans in place to have speakers/music installed at the 28th st location? I feel lately there has been no music to help push thru the WODS. I have been to a Florida and New England box, and they blast music during the WODS, which really seemed bring everyone together and push hard.

    • Hari Singh

      We have plans, but it is not an immediate priority. Given the nature of our space, with multiple WOD’s at different points at any given moment, it is not practical to have music blasting from one end of the box to another. We are looking at some sort of zoned music system, but again, it will likely be the last thing we get to.

  • Albert Insogna

    A: 135,155,175,185 (PR).
    B: 95#, got to round of 18 + 16 DU.