Tuesday 130312

Black Box WOD/Beginner WOD:
30-minute AMRAP: 15 unbroken kettlebell swings, 15 unbroken overhead squats, 60-second FLR — start the set over if you do not maintain unbroken.
[Beginners scale to 10 OHS reps per round]

CFE WOD:
Catch Me If You Can! 2 Groups. One chases the other.

Group A will get a 3min head start. Then Group B will start. If you are a member of Group B and you DON’T finish ahead of someone in Group A, you will be penalized with 25 burpees at the end. If a member of Group B catches and finishes ahead of a member of Group A, then that Group A athlete does a 25-burpee penalty. **The only CrossFitters who don’t do burpees are those in Group A who don’t get caught and those in Group B who catch someone in Group A.

The CFE WOD: Run 800meters, 80 Squats, 60 Sit-ups, 40 Push-ups, Run 400meters.

Daniel K. says: “My feelings about 13.1 will be familiar to any Crossfitter: the pain it put me through didn’t diminish my pleasure in doing it at all. 13.1 was a tough one—as taxing on the mind as it was on the body, and it defeated my hopes. Coach Avery’s programming [for the competition team] was, I think, ideal preparation for it. I felt calm before and good throughout. But unfortunately I did not have the strength to get as many reps at 135# as I was aiming for. Such is the constant swinging between emotional highs and lows that is life in the box: we rarely meet our expectations for ourselves and live for the rare days we do. All in all it was a tremendously fun WOD. I can’t wait for the next.”

Strength vs. conditioning
The yearn to learn
5 essential nutrition habits
Mobility for sitting on your ass all day
Three useless words (to me)

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

Black Box WOD/Beginner WOD:
[Black Box scaling:] A1. Walking Lunge 3×20/side (DB/KB in farmer’s carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec.

[Beginner scaling:] A1. Walking Lunge 3×20/side (DB/KB in rack carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec.

B. Take 15 minutes to establish a 10RM thruster

CFE WOD:
“It’s all about the AMRAP”
4 stations. 3min AMRAP at each station. 3 rounds.
Station 1: 10 Wall Ball, 10 Pushups on the Wall Ball (feet on the wall ball), 10 Turkish Twists
Station 2: 20 Jumping Lunges, 10 HSPU, 10 Sit-ups
Station 3: 20 Double Unders, 10 pull-ups, 10 Burpee Parallette Jumps
Station 4: 10 KB Swings, 10 goblet squats, 10 Close Grip push-ups