Tuesday 130205

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 3 sets not for time: 3-5 muscle-ups, 5 HSPUs/10 ring dips, 20-30 sec. L-hold. B: 5 sets of: 30 seconds of no-pushup burpees, 30 seconds of jump switch lunges; rest 4 minutes–all-out effort.

[Beginner scaling:] A: 3 sets not for time: 10 pullups, 5 ring dips/10 ring pushups, 15-20 sec. L-hold. B: 5 sets of: 30 seconds of no-pushup burpees, 30 seconds of jump switch lunges; rest 4 minutes.

CFE WOD:
‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1sets of Kettlebell Swings with a 100m sprint in between each set.

Hail to our CFNYC Queens! (see below for relevant links)

Coach Heidi on “Hail to the Queen” / Linnea’s take / Pics of the event
Quick thoughts on maximal deadlift form
6 tips for better recovery
Climbing V9
The strongest man you’ve never heard of (note: language NSFW)
CFNYC Represents at Frostbite 2013!

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

Black Box WOD/Beginner WOD:
[Black Box classes [please note this is a TESTING DAY!]:] A: Take 15 minutes to work up to a heavy single power clean; then take 15 minutes to work up to a heavy single deadlift — go for a PR only if you are feeling good. B: 100 kettlebell swings for time @ 1.5pood/1pood — do NOT scale (up or down) if you don’t need to; kettlebell swings must be overhead.

[Beginner classes:] A: 4×3 push jerk; A2: Wall ankle mobility 4×8/side. B: On the minute for 14 minutes: even minutes perform 5 push presses, odd minutes perform 10 pullups.

CFE WOD (indoors!):
A. Row 1000 meters in groups of 2 or 3 to warmup

B. “Time to Chip Away”
20 Box Jumps
20 Toes To Bar
20 Thrusters (65, 95)
20 Over the Bar Burpees
20 HSPU
20 Power Cleans
20 Pushups
20 Squat Jumps
20 Ring Dips
20 Pullups