Tuesday 130430

Black Box WOD/Beginner WOD:
A. Push Press 5×3
B. Core: 4 rounds- 30 seconds mountain climbers, 30 seconds plank hold (No score)
C. 3 rounds: 2 minute max effort row, rest 6 minutes

CFE WOD:
One mile with 20 walking lunges every minute.

Ben F. gets ready:
benF

Find your deepest reason / Quit tomorrow
Balandin does it again
Got legs? For our longer-legged friends
Sleep mobility
May 2013 Scheduling & Programming Changes (with new UPDATE!)

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

Black Box WOD/Beginner WOD:
A. Power snatch + overhead squat 5×1+2
B. 10 minute AMRAP: 3 bar muscle up (C2B pull up), 6 clapping (plyo) push up, 9 jump squats

CFE WOD:
3 people on a team.
Two of the teammates will do Cindy 5 pullups, 10 pushups, 15 air squats while the third person does 50 parallette burpees. The score is the total number of reps total by the two teammates doing Cindy. The top 2 will go onto the WINNER TAKES ALL WOD that will be announced in class.

  • reisbaron

    PP: 135 – 155 – 185 – 205 – 225* (PR)
    Rows: 138 cals (53 – 45 – 40)

    • BenS

      Way to PR after the row. Glad that I pressed first — felt brutal after the row.

      • reisbaron

        Thx. I was still spinning during my first two sets…was planning on going light. That plan tends to go to shit pretty quickly though…

        • Jim S

          Push pressed 225×3? I guess your shoulder is feeling better!
          Btw, went to the Ortho this morning. Looks like bicep tendon tendonitis here. Not too bad of a prognosis.

          • reisbaron

            It could definitely be a lot worse…take it easy though…no curls for at least 3 days ;-) . Yeah shoulder was more solid than expected – #winning

  • jsg

    6:45
    Row (meters) – 535 – 545 – 545
    Push Press: (95) 115 – 135 – 155 – 165(PR!) – 170(1 rep – PR!) – 155

    • reisbaron

      Beyond the Whiteboard now has rowing WODs posted for both calories and distance. Choose the one that applies to the metric your class used.

  • Andrew

    PP: 135-185-185-195(x2)-195(x3)
    Row: 565-553-549

  • Hari Singh

    We are adding 8 additional AM WOD’s starting next week:
    (Instructor not yet finalized)
    Mon, Tues, Thurs, Fri at 5:50 AM and 6:50 AM at 28 Street.
    See the Schedule Change Post to Comment.

  • http://twitter.com/BradHoovernyc Brad Hoover

    A: Push press 65-85-95-105-115
    B: Row meters 603-510-545 (500m PR of 1:42, which crushed me for the next two sets)

  • Albert Insogna

    A: 135,155,165,165,175 (PR)
    B: evil
    C: 600,540,540 (ish)

  • AndyK

    PP: 115, 135, 145, 145, 145
    Row (meters): 668, 648, 643
    Almost fell down the stairs at 28th street after the rows, serious lactic buildup

    • http://www.facebook.com/zac.hirsch.7 Zac Hirsch

      Andy, need your help rowing. Those are some monster numbers.

      • AndyK

        Pull hard and try not to puke is the only advice I got. Came close this morning!

  • Jonathan K

    PP: 135, 155, 185, 185, 205
    Row: 640, 600, 570

  • Jim S

    I said “Holy shit!” seven times during that Balandin video. Jaw dropping awe.

  • http://www.facebook.com/amanda.quiroga Amanda Quiroga

    PR’d my push press at 103#, but failed miserably at the mountain climbers/plank right after my shoulders were done!!

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

      Awesome, Amanda!

  • Jana B.

    PPs: 73-83-93-103-113
    Rows: 530/511/505

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    115, 135, 145, 155, 165 (PR)
    Calorie Row- 41, 39, 36

    meh…

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

      No ‘meh’s on PR days. Congrats.

  • http://www.facebook.com/leienming Andrew Louie

    Row: 60-49-48 (157 calories) Smoked after that first round =P
    PP – 135,135,155,135,135 – Happy I could even lift my arms up.

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

    |10am|
    Push Press: 65-75-85-95-100 (PR, but only 2 reps before failure on that last set… ::sad trombone::)
    Row (cals): 96 (34-31-31)

  • Jim S

    Pressed for time today. Rushing to the airport so just a quick 2K row. Unexpectedly PR’d at 7:30 even.

  • Erik D

    Row: 618 – 619 – 616

    I guess those endurance classes are paying off! When we did 3 sets of max effort 500m a month ago, I couldn’t get up for 15 minutes after the third set. Today I was just fine.