Thursday 130124

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):
A1. Bulgarian Split-squat 3×8-10/side – weaker side first [Beginners: A1. Reverse Lunge 3x8-10/side (no alternating) - weaker side first]; A2. Scapular wall-slides 3×8

B: 3 rounds for time: 10 KB front squat L arm, 10 KB front squat R arm, 10 pullups [Beginners: 8 reps each instead of 10]

CFE WOD:
3 X 600m with 2-3min recovery

CFE_ropeclimb2
(Photo credit: Coach Heidi)

Research review: Good bacteria, gut health and exercise
Theater of pain
Life lessons learned from Oregon trail
How much caffeine before I end up in the E.R.?
Key & Peele: “You can do anything!”

Here’s what’s on tap for Friday’s classes (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box scaling: A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
B: 12 minutes: 3 hang cleans on the odd minute, 5 HSPU on the even minute

Beginner scaling: A1. Power Clean 3×3; A2. Pushup 3×8-12 (put a band around the back if needed)
B: 12 minutes: 3 power cleans on the odd minute, 10 pushups on the even minute

CFE WOD:
Tempo Run 3 ROUNDS: 1minute up tempo, 1 min ‘off,’ 2 min up tempo, 1 min ‘off’.

  • MadeleineT

    Does anyone want a copy of Starting Strength 2nd ed.? I’ll be at 26th St Thursday morning.

  • Sara

    Brandon Stoller: we have your wallet. It will be behind the desk on the 3rd Floor at 26th St.

  • Jana B.

    A1: women’s bar-38-38
    A2: I don’t know what they’re called but a good alternative to wall slides if you have mobile shoulders is laying on the ground on your back w a KB in the air and rolling over on your stomach w KB still in the air. Did 30 seconds each side 3x
    B: Horrible shitshow. I would have quit this wod for sure if Coach Will hadn’t made me finish. He (and 5:45am) get an extra gold star today for motivating and inspiring me to finish when I just couldn’t do it for myself.
    C: 10k row nft

  • Court

    Progress at 28th St; all 4 showers in the men’s room are now opperartional. Walls should start being closed up next Tuesday, with the water fountain being installed that day as well.

    • http://www.facebook.com/leienming Andrew Louie

      Is there soap and light in the showers? (Light was out in one of the showers at 26th yesterday, I used a flashlight which I always carry…)

      • Court

        Hi Andrew-
        Sorry about the light, I’ll make sure it’s fixed. Yes, there is soap for each shower, and hopefully an appreciable difference in quality. :-)

        • Court

          Light fixed yesterday, apparently; yay Kristina!

  • reisbaron

    BSS: Some helpful adjustments from Sara had me almost avoiding embarrassment on this movement. Unweighted.

    WOD: 6:11 w/ 20kg & black-banded chest-to-bar

    Feelin a little banged up today for sure.

  • David Stogsdill

    4:45 WOD
    A: BSS — 3×8 @ 24kg, 24kg, 32kg
    B. 3:23 — w/ 16kg & kipping pull-ups