Friday 130315

Posted on March 14, 2013 by Allison Bojarski

Open WOD 13.2:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
A: Back squat 10-8-6-10-8-6–increase the load from the 1st to 2nd wave (i.e., 2nd set of 10-8-6 should be heavier than 1st)

B: 3-minute AMRAP row (calories), 2-minute AMRAP wallballs, 1-minute AMRAP burpee box jumps (24″/20″)

Black Box WOD/Beginner WOD:
Tempo Friday: 3min up tempo, 1min off, 4min up tempo, 1 min off, 5 min up tempo, 1 min off and then back down the pyramid.

Kate D. rocking 13.1 at CFQ last weekend:
katedenny13point1
(Thanks to Kam for yesterday and today’s pics!)

CF Open Prep & Strategy for 13.2: w/K-Starr, Diane Fu, Carl Paoli, Brian MacKenzie / CF Thames
The Three E’s: Exercise, Eat, Eliminate
I’m funny looking, you’re funny looking
Rich Froning, weightlifting, and the CF Games
Meditation and pain

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

Open WOD 13.2:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
“The Chief”

Max rounds in three minutes of:
135/95# Power Cleans x 3
Push-Ups x 6
Air Squats x 9

Rest one minute. Repeat for a total of five cycles – picking up each cycle where you left off when the last ended.

  • joncoffey

    5:45AM Open 13.2 — 205 Reps

  • CollinD

    Seems like the Open WOD schedule should be able to accommodate everyone that is participating in the Open this year, yet the only Open WODs with availability are mid day Friday and 8:00am Saturday. Any chance of adding to the schedule? Maybe people are signing up for multiple attempts at 13.2?

  • reisbaron

    169

    I knew going into yesterday’s WOD I was costing myself reps by not taking a rest day. But the reality is I should be able to show up regardless. I feel like a monster truck with a 1-gallon tank. Need to start running again.

    • BenS

      It depends on the workout, how much sleep I am getting, etc., but I usually feel like I have my best results when I’ve worked out the previous day, as opposed to coming off a rest day. I often feel tight and less strong coming off of rest days. Probably means I need to be doing more mobility, etc. on my rest days, but just a thought. Nice work by you and Andrew L today.

      • reisbaron

        Thanks Ben…

    • Andy Graves

      You’re such a monster truck Reis

  • Jana B.

    A: Open 13.2: 195. Was hoping for 200. Post-wod wheezing indicates I will not be doing it again.

    B: 3000m recovery row

    C: Today’s part A (Back squat 2 x 10-8-6-10-8-6) at #83 and 93#

    Then Coach Nick told me to go home and eat something.

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      Most important part!! Good work today.

      • Jana B.

        Ha! Bacon was delicious!!

  • AndrewNYC

    Why do you guys think the women are putting up substantially better numbers than the men for this WOD? Do you guys think 75lbs is what 115 is to men?

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

      It probably has more to do with the height of the box jump.

  • Andy Graves

    Open 199. Been back one week after 7 weeks off due to extreme work sch.