Saturday 130511
REMINDER: This weekend and every weekend, all classes at 28th St. location ONLY!
Black Box WOD/Beginner WOD:
A. Reverse Lunges 3×8/side
B. Black Box: 5 rounds: 1 kipping pull up, 1 toes to bar, 2 of each, 3 of each… Round ends when you come off the bar, rest 2-3 minutes between sets
Beginners: 5 rounds not for time, alternating with a partner: 10 pull ups, 10 hanging leg raise
Competition Team WOD:
A. Warm up with skin the cats then TEST: 1 max set of unbroken ring muscle ups.
B. If you complete less than 12 reps, complete 2 more max effort sets, rest as needed between sets.
TEST for time: 250 m row, 15 kettlebell swings (overhead, 32/24 kg), 25 burpees, 15 kettlebell swings, 250 m row
(If you do not get sub 4 minutes (men) or 4:30 minutes (women), Rest 20 minutes and repeat.)
C. Collect 2 minutes in an L-sit, record the number of attempts it takes to complete.
Coach Kyle proves that you never have to be without pullups when on vacation:
Friday 130510
Black Box WOD/Beginner WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups or ring rows
50 Kettlebell swings, 1 pood/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Banded good mornings or supermans
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders (150 single unders)
Competition Team WOD:
A. TEST: Find a 3 RM push press
B. TEST: Rowing Intervals. Row 500 m – Rest 90 seconds – Row 500 m
C. If time: 3×10-20 unbroken toes to bar
CFE WOD:
Tempo 3X5min up tempo with 1min ‘recovery run’ in between.
Kate D. and Jeff Y. on rowing:
Pullups tutorials
Proof
Mind over food
The 3 “longevity” tests
Woman, 105, says bacon is the secret to a long, happy life
Thursday 130509
A. Power snatch + overhead squat 5×1+2
B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump
Competition Team WOD:
A. TEST: Find a max height box jump in 15 minutes.
B. TEST: Max reps burpees in 3 minutes. (Use 13.1 Crossfit Open Standards for burpees)
C. Front Squat OTM: 10×2 reps – increase load across sets (no failed reps today)
CFE WOD:
4X4min up tempo with 1min ‘recovery run’ in between
You (still) don’t know squat
Better eating through mindfulness
Bad habits of the power clean
Un****ing your mind
Super-slo-mo Oly
Wednesday 130508
Black Box WOD/Beginner WOD:
A.Clean Deadlift: Work up to a 3 rep maximum (No touch-n-go reps)
B. “Lynne”-esque 5 rounds for max reps: weighted push up 45/25, strict pull up
Competition Team WOD:
REST DAY.
CFE WOD:
A. Pull-up EMOM: 1 pullup for minute 1, then 2 for minute 2, 3 pullups in minute 3, etc without coming off the bar until you have satisfied the number of pullups for each minute, then rest the remaining seconds until the next minute. When you come off the pullup bar before completing the pullups associated with that particular minute, you are done.
B. “Holy Balls!”
20min time cap
Start with 2 reps of each and increase by 2 reps each round until the 20min time cap.
*The sequence:
-Wall Balls
-Sit-ups with the medicine ball
-Push-ups on the medicine ball
-Air squats with the medicine ball
-Burpees with the medicine ball
Jason and Kate on KB swings:
Junk food walking
It’s not going anywhere
Spinning babies in office chairs increases coordination
How dance illuminates the mind
Eye work as active recovery
UPDATE: Northeast Regionals Tickets!
UPDATE as of May 6th:
For having the largest team in the Northeast, we have been given 150 tickets to the Northeast Regionals. As of now, it appears that we can accommodate all the requests listed in the comments to date.
As a first step, those of you who have posted, should see the Front Desk at 28 Street starting tomorrow evening. We will give each person who participated in the Open (and posted to comments as of yesterday) a maximum of two tickets. It seems likely that we will have additional tickets available thereafter, but we first want to make sure we can give those who will attend a minimum of two tickets. We will give out the tickets in the order that they were requested in the comments.
Please note that these tickets may not be sold. We will keep a record of who received each ticket. We will follow a similar procedure for the Games tickets, when we receive them.
* * * * *
ORIGINAL POST INFO:
Tuesday 130507
Black Box WOD/Beginner WOD:
A. Back squat 5×5
B. 6 rounds: 30 seconds L-hang, 30 seconds jump squat, 1 minute rest (score is seconds hanging + total reps jump squats)
Competition Team WOD:
Find your 1 RM back squat (or heavy single for the day). After take 85% of your heaviest single and perform one max set of reps at 20×1 tempo.
6x200m sprints with a 200m recovery jog in between
CFE WOD:
6X200m sprints with a 200m recovery jog in between.
Coach Kasey helps her students get twisty:
Waiting
The trunk is your transmission of power
Before and after the before-and-after
Let reality be real
How to tape your hands
Monday 130506
Black Box WOD/Beginner WOD:
A. Hang squat clean + squat clean 5×1+1
B. 3 rounds:
1 minute AMRAP pushup
1 minute AMRAP power clean and push jerk
1 minute AMRAP air squat
2 minutes rest
Competition Team WOD:
Find you 1 RM Snatch (Note: Power or Full, you should be aiming for max full snatch).
*If you do not hit 90% of your previous 1 RM today, take a few singles at 70-80%.
CFE WOD:
One MILE of sprints with a TWIST!
16X100m sprints HOWEVER after each interval: 5 push-ups, 10 sit-ups, 15 air squats!
Coach Brian on the rings:
How to stay in shape while you’re traveling
The great snack debate: Which team are you on?
Attract more like
Katie Hogan: A CrossFitter’s competition bag
Look how quickly the U.S. got fat
Sunday 130505
REMINDER: This weekend & every weekend, all classes at 28th St. location ONLY. In addition, May 2013 Scheduling & Programming changes begin MONDAY!
Black Box WOD/Beginner WOD:
A. Unbroken Handstand push ups EMOM for 10 minutes: choose a consistent rep range that allows you to succeed; i.e., 6 HSPUs each minute (Combo of strict and kipping is allowed)
B. 30-20-10: Pistols (step ups), ring dip
Coach Courtney’s Noon Warriors (recent Elements grads):
Saturday 130504
REMINDER: This weekend & every weekend, all classes at 28th St. location ONLY. In addition, May 2013 Scheduling & Programming changes begin MONDAY!
Black Box WOD/Beginner WOD:
A. Clean deadlift 5×3
B. 5 rounds: 20 goblet squats 2 (1.5) /1.5 (1) pood, 20 russian Kettlebell swings 2 (1.5) /1.5 (1) pood
A CrossFit coach is a dog’s best friend, apparently:
Click here for a preview of Sunday’s classes, all at our 28th St. location ONLY.
Friday 130503
Black Box WOD/Beginner WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10′/9′ target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
CFE WOD:
Tempo Run 4X600m up tempo with a 100m ‘recovery’ run in between.
David C., through the ring:
Jump rope girl! (video)
OHS checklist
Media sensationalism: Do eggs raise heart risk?
How to take a 16-minute nap
Want to help your memory? Tighten your fist
May 2013 Scheduling & Programming Changes
Click here for a preview of Saturday’s classes, all at our 28th St. location ONLY.