Friday 130201

Black Box WOD/Beginner WOD:
Black Box: A1. Bulgarian Split-squat 3×8- 10/side – weaker side first; A2. Scapular wall- slides 3×8. B: 5 rounds for time: 15 plate ground to overhead (45#/25#), 15 overhead walking lunges.

Beginners: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall- slides 3×8. B: 5 rounds for time: 10 plate ground to overhead (45#/25#), 10 overhead walking lunges.

CFE WOD:
Tempo Day Friday. 3 X 900meters at an uptempo pace with a 200m recovery jog.

Coach Will writes: “The 5:45am regulars had their own shirts made. Front: ’5:45am Morning Wood’ Back: ‘Start your morning with something hard’.” Oh, those cheeky 5:45am’ers!
cheeky545ers

Have you registered yet for “Hope for Kenya”?
Enter the Open, even if you can’t win
Quick shoulder mobility trick
Women speak out on why they strength-train
Weight loss vs. fat loss
The pioneers of women’s athletics
Reminder of upcoming schedule changes beginning Mon., Feb. 4th!

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: 2 attempts for max reps strict HSPUs; then 2 attempts for max reps strict pullups — do NOT scale unless you cannot do a single HSPU or pullup (scaling for HSPU will be regular pushups). Rest at least 5 minutes then 2 attempts for max reps kipping pullups. B: Max effort 500m row.

Beginner classes [please note this is a TESTING DAY!]:
A: 2 attempts for max reps strict HSPU; then 2 attempts for max reps strict pullups – do NOT scale unless you cannot do a single HSPU or pullup (scaling for HSPU will be regular pushups). B: Max effort 500 meter row.

  • http://www.facebook.com/bjschnei Brian Schneider

    that t-shirt is awesome.

  • Tarek M

    I don’t see the CFE workout for day before yesterday (Weds) posted on BTWB. Am I missing it? Thanks

  • joncoffey

    6:15 AM Beginners’
    A: 135# // B: 4’04″

    5:45AM Fashion Update: I have to dock points for group matchiness, but it’s nice to see a CrossFit T-Shirt that isn’t black for once

  • BenS

    A: 24kg, 36kg, 36kg
    B: 9:43 rx’d (15 reps per round)

  • HopeforKenya

    Any info on when the Hope for Kenya is happening?

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

      I think we’ll be running heats throughout the day.

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

    Apparently, a water main just burst in the Flatiron, so we’re temporarily without water in both locations (as is the rest of our neighborhood). WIll post updates as we have them.

  • David Stogsdill

    5:15
    A: 3×10(each leg) @ 95#
    B: 4:42 w/ 45#
    C: Cashout — 3 min ME WallBall(14#) situps with Joe: 62 reps