Thursday 130228

Black Box WOD/Beginner WOD:

[Black Box scaling:] A: 3 sets not for time: 5 muscle-ups, 5 handstand pushups, 10 strict toes-to-bar.

[Beginner scaling:] A: 3 sets not for time: 10 pullups, 10 toes-to-bar/hanging knee raises, 5 ring dips/10 ring pushups.

B: 10-minute AMRAP @ 80-85% effort: 10 plate ground-to-overheads (45#/25#), 15 hollow rocks, 30 double-unders/60 single-unders; rest 5 minutes x 2 sets.

CFE WOD:
3X800m sprints with full recovery

A big thank you to Seth G., one of our top fundraisers, who helped raised CrossFit NYC up to 6th place worldwide in fundraising for “Hope for Kenya.”

I asked him why he participated and made such a great effort at fundraising.

He wrote: “I always read the blog, etc..and I was kinda surprised to see the lack of membership participation in the Kenya challenge…So I decided to join and raise money for those in need. It was fun and it as ALWAYS better to give then receive…”

Thanks again, Seth!

That pesky double-under
Why you’re afraid of change and what you can do about it
New Year’s resolution crossroads
How mindfulness can help improve your self-control
Mediterranean diet shows key benefits, study finds

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

Black Box WOD/Beginner WOD:
A: 1 Power Snatch + 2 Hang Snatch (above the knee) x7 sets

[Black Box scaling:] B: 5 sets: 10 unbroken back squats (135#/95#), 10 unbroken pullups, 20 mountain climbers, rest 4 minutes–all-out effort

[Beginner scaling:]B: 5 sets: 10 unbroken goblet squats, 10 unbroken pullups, 20 mountain climbers, rest 3 minutes–all-out effort

CFE WOD:
Tempo Run: 5 Rounds 3min up tempo/1 min ‘off’