Friday 130222

Black Box WOD and Beginner WOD:
[Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side
B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

[Beginner scaling:] A1. 4×3 Push Jerk; A2. Wall Ankle Mob 4×8/side
B: Partner version of “Nate” – sub 4 chest-to-bar pullups for muscle-ups, feet-elevated pushups for handstand pushups

CFE WOD:
2X300m, 2X600m, 1X900m up tempo w/300m recovery between each up tempo

Coach Michael writes of his recent Elements grads: “All ex-Harvard athletes! From left, David (Rugby player), Lindsay, and Andy (both swimmers, and now they are married!) It was a coincidence that Lindsay and Andy were in the same class as David.” Guess we should call them “Team Harvard”? ;)
teamharvard

Upcoming schedule changes, beginning Monday, March 4th
How to do the perfect goblet squat
There is another level above “I’m doing fine”
sleepyti.me bedtime calculator

Coach Nick’s 7am Elements grads: (from left) Carolina, Karl, Alyssa, Will, Su and Robin:
7am_Carolina, Karl, Alyssa, Will, Su and Robin_Nick

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:

Black Box WOD and Beginner WOD:

[Remember this is a TESTING day!]:
A: Take 15 minutes to work up to a 1RM Overhead Squat.

B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to

  • University of Hartford

    How do you know somebody went to Harvard??? They tell you.

    • Naveen

      Harvard just makes really good athletic gear.

      • David

        @UoH – Your comment just made my day! That Harvard pic is very telling…

  • Albert Insogna

    A: worked up to 155.
    B: subbed c2b pullups and 1.5 pood swings. 12 rounds, with a +/-1 counting margin of error.

  • dededos

    For folks who did the testing on Wednesday, is the alternative programming a set WOD as well, or is each coach responsible for coming up with their own? And if it is set could you share that info? Thanks!

    • Jason L.

      A1. Front Squat 3×6-8
      A2. Pullup 3×3-5 (add weight if needed)
      B. 21-15-9 Front squat (135#/95#), burpee-pullup

  • Aaron Segal

    A. 185 205 215 225
    b. 12 + 1 muscle up rxd…. one round less than last time

  • Joe

    This is perfect because last time I did “Nate” I wrote down in my log that it was too easy and next time I need to do a strength workout first.

    • Albert Insogna

      Zing.

  • Matt Braunstein

    Any chance of an alternate wod tomorrow for those of us who have already done testing? This has probably been asked 18 times already…

    • Matt Braunstein

      Yeah, I apparently stink at reading comments. Disregard.

  • http://www.facebook.com/ben.m.50 Ben M

    A: 4X3 Split Jerk 135, 155, 175, 195
    B: 7 Rds: Sub 4 chest to bar / 4 ring dips.
    It’s really hard to concentrate on the 3rd rep when your second rep at #175 hits you in the chin. Great week. Looking forward to my rest day(s).

  • David Stogsdill

    3:00 WOD
    A: 115, 115, 135, 135
    B: Nate — 9 rounds + 1 MU (MU(rings)–HSPU w/1 abmat–24kg KBS)

  • http://www.madisonlogic.com/ vinniv

    10 rounds w MU, 2 pood Russian swings

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

    Bad news for Cantabs: a Yalie owns the gym.

  • Jim S

    Only one week into my “damned shoulder” no overhead or other crap that hurts…
    A: 1RM Clean. 180lbs. Matches previous (and resilient) PR.
    B: 10 Min AMRAP 10 45lb KB swings (russian), 10 45lb goblet squats, 10 24″ box jumps. 5 rounds plus 10/10/3

  • Judy

    A: 4×2: 73, 78, 83, 83# Split Jerk
    B: 14 rounds: sub C2B pull ups, 2 ab mats for Handstand PU’s, 1 pood KB