Friday 130329

Open WOD 13.4:

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. B. 50 burpees for time; rest 5 minutes x2 sets.

[Beginner scaling:] A1. Walking Lunge 3×20/side (DB/KB in rack carry); A2. Partner overhead stretch (“priston stretch”) 3×30 sec. B. 40 burpees for time; rest 5 minutes x2 sets.

CFE WOD:
Tempo Day Friday. 3X5min up tempo with 1 minute ‘off.’

Koach Karaoke! (left to right) Josh, Kasey, and Kyle:
IMG_0596
(Thanks to Kristin N. for this pic and all the karaoke pics–see link right below this.)

Coach Jason and Coach Kyle say thank you for the greatest night of karaoke ever! Check out these pictures for proof.
Remaining coachable
Diagnosing your own movement-pattern faults in Oly lifts
Voodoo floss for one and all!
Hamstring mechanics during sprinting: Insight into injury
April 2013 schedule changes!

CrossFit karaoke isn’t CrossFit karaoke ’til the (boys’) shirts come off… ;)
shirtlesskaraoke

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:
Open WOD 13.4:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
A. Take 15 minutes to establish a 3RM clean (reset after each rep, but do not rest)

B. On the minute for as long as possible: 3 power cleans + 3 front squats + 3 jerks (Pick a weight you can get 6-9 rounds)

  • joncoffey

    That picture is priceless. My vibe is too vibe-alacious, clearly.

    13.4: 44 reps
    RE: Toes-to-bar: my trapeze-ing friend shared this video on making tape grips. Do yourself a favor and spend $5 at Duane Reade to get yourself some athletic tape (right near the Ace wrap) http://www.youtube.com/watch?v=QeSKo-mFUs8

    • Albert Insogna

      Great video. And the grip stuff was interesting too.

  • booger

    Why did they take their shirts off? Put your shirts back on, you’re in public.

  • dex

    good blackbox workout today. it hit all my weak points: conditioning, conditioning and conditioning