Monday 130225

Black Box WOD and Beginner WOD:

A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall slide 3×8.

B: With a partner – 20 min AMRAP: 1 c2b pullup, 1 box jump (24″/20″), 2 c2b pullups, 2 box jumps, 3 c2b pullups…etc. [Beginners sub pullups for c2b pullups]

CFE WOD:
8X100m sprints with full recovery

jansen_indoboardI asked our top fundraiser, Jansen, to let us know his secrets in raising $1,000 for “Hope for Kenya.” Here’s what he had to say: “My trick was getting family and friends to pledge a nickel, dime, or quarter for every repetition I knocked out. That lined up my incentives such that I was literally WODing for charity and my performance counted for something more than tallying reps. It also made it fun for my sponsors who razzed me for falling short of the four rounds I claimed I’d knock out (I was five pull-ups short). At any rate, people’s inherent generosity and altruism never ceases to inspire and amaze. Fundraising last weekend was no exception.”

“As for my personal motivations, I’ve spent a number of years living abroad in the developing world and know the following to be axiomatic: even in a recessed economy where many of us feel the financial pinch, we hit the geoeconomic jackpot and certainly have the wherewithal to spread the wealth, even if it’s just a nickel at a time.” Thanks for your great efforts, Jansen!

Snatching: The answer to everything in life
The extraordinary science of addictive junk food
CrossFit New England’s Ben Bergeron on how best to attack the Open
Who has the guts for gluten? (plus this)
Rousey’s fight is a big achievement for female athletes

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

Black Box WOD and Beginner WOD:
A: 1 Clean Pull + 1 Clean + 1 Hang Clean x7 sets

B: 5 rounds for time: 5 deadlifts (275#/185#), 10 burpees [Beginners: scale down the load on deadlifts]

CFE WOD:
15 min AMRAP 400m Run, 20 Squat Jumps & 20 Push-Ups

  • Guest

    :45 AMers, great class today- here are today’s results. Have a kick ass day.

  • http://twitter.com/kjs_37 Kyle J Smith

    Let’s give this another go…

    :45 AMers, great class today- here are today’s results. Have a kick ass day.

  • Albert Insogna

    A: 95,115,115
    B: 20 rounds w/ David S. Thought we crushed it, then I saw all the 20+ scores…

  • http://www.facebook.com/hilores Amber Rodriguez

    |6:45a|
    A: 53-73-83
    B: Hit 20 rounds w/ SGG. Zoe jumped in to save us from those gnarly C2Bs. She killed it. ;P

    FYI – I’ve been stuck with the world’s most uncomfortable chair at the office today, and I’ve taken two bathroom breaks so far just to sit in a squat for a minute or two. Considered a child’s pose stretch, but then I looked at the bathroom floor and thought I’d save those for later. Crossfit makes you do funny things in times of soreness.

  • reisbaron

    17 Rounds + 15 Box Jumps

    Michael and I complimented each other pretty well this morning. Where my box jumps go to shit his pull ups start to drift, so we made up ground for each other where we could. I maintained black-banded c2b for most reps. Managed to tear a callus despite wearing gloves…lovely.

  • dbe

    A: 95-115-115
    B: 22 rounds w/ 15 box jumps. So close to 23 rounds!!
    I will say that some of the c2b became sometimes meant chin-to-bar rather than chest. But, oddly, my form got better as it went on…

    • dbe

      bad english. *sometimes meant

  • Wendy Greene

    I know I am super late to this party, but the site redesign of beyond the white board is making things tough. Is there anything else that the black box is hooked up with? If not, anyone have any secrets to make stuff autofill?