Saturday 130209–all classes at 26th St., on modified schedule

Due to the storm:
The 7:30 AM and 8:30 AM Beginner WOD’s are canceled.
The 8:00 AM and 9:00 AM Black Box WOD’s will be switched to ALL Levels WOD’s.

In addition, as we’ve been announcing all week, all classes at 26th St., NOT 28th.

* * * * *

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 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Beginner classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy 3-RM power clean; Then take 15 minutes to work up to a heavy 3-RM deadlift – go for a PR only if you are feeling good.

B: 100 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Coach Sully writes: “Of course I had to get a couple of handstand shots on our trip to Cartagena, Colombia, The old city wall and Castillo San Felipe de Barajas were beautiful and full of history.”
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A big shout-out to our latest sign-ups for “Hope for Kenya”: Amber, Brad, Benjamin, Coach Heidi, Keith J., & Krista B. If you haven’t signed up yet, please do. (Here’s why you should.)

Here’s what’s on tap for Sunday’s classes, all at our 26th St. location (NOT at 28th as usual):

Black Box WOD/Beginner WOD:

[Black Box scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x4; A2: Weighted Pushup 4×5 B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups

[Beginner scaling:] A1: 1 Power Clean + 2 Hang Clean (above the knee) x3; A2: Weighted Pushup 3×6-8 (add weight or band around the back if needed) B: With a partner, 5 rounds for time: 14 clean + jerks (95#/75#) , 20 pullups

  • Jim S

    It seems a lot quieter around here about the Open this year. No talk of 500 strong and that kind of thing. Taking it more low key this year?

    • Hari Singh

      Correct.

      We intend to use the Open as testing days, and we will encourage people to participate. The Open will be critical to CrossFit NYC our team, which we hope will qualify for for the Regionals. We narrowly missed making it last year.

  • Zephan

    165# power clean (PR)

    295# deadlift (PR by 10#)

    100 KB swings RX’s @ 7:27. That was a killer.

  • Craig T

    200# pwr cln (PR–15# more than wed)
    355# DL (same as wed)
    Alt wod: 4 RFT
    15 WB
    15 burpees
    5:58

  • Andrew

    220# power clean, PR
    335# DL, not even close – need to DL more
    100 KB, 3:35

  • Judy

    93# power clean, PR-yay!

    198# DL, PR-double yay!

    100 KB RX’d with 16kg @ 5:36–absolute killer. My forearms are still shaking.

    • Jana B.

      Damn!! You go!! Awesome!! And sister, I feel ya on the forearms….

      • Judy

        Thanks Jana! They were killers!! Hope to see you soon at the box!

  • BryanS

    I have enjoyed the programming over the past several weeks; intensity has definitely picked up; coach Jason – keep up the great work.

  • David Stogsdill

    165# Power Clean, 10# PR, just missed 175#
    265# DL, not PR. Need to revisit these soon..

    100 KBS @ 24kg — 4:26, ouch my forearms…

  • Jana B.

    123# power clean (pr I think)
    203 DL (-15)
    5:36 rx’d
    5k recovery row

    • David

      Your posts are very inspiring.

    • Judy

      Dang! Great job Jana!!!!

  • BenS

    At the Level I cert. at 28th St:
    Fran: 8:23 rx’d. 1:35 improvement from July 23, 2012.

  • Jason K

    155# power clean (20# PR)
    300# deadlift (35# PR)
    6:15 kettlebell swing @ 20 KG

  • Jim S

    Did my own thing tonight.
    10 min EMOM clean at 155lbs. + 1 at 165lbs. Worked on really dropping under the weight each rep.
    2k row. 7:50