UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#77 is SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 1 slot left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
NEW! #81 Mon/Wed @ 8:30pm, starts October 5
Saturday 090912
BLACK BOX WODs:
Games WOD "A"
"Chelsea-ish"
5 Pullups
10 Pushups
15 Squats
(Men 60 seconds, Women 80 seconds)
Complete as many intervals as possible.
Games WOD "B"
10, 9, 8, 7, 6, 5, 4, 3, 2
Bodyweight Deadlift
1/3 BW DB or KB Hang Power Clean
1/3 BW DB or KB Thrusters
For time.
TODAY'S SCHEDULE:
10am: Beginner's Class & Games WOD "A"
11am: Make-up WODs from last 3-day cycle (at instructor's discretion).
12pm: Games WOD "A"
1pm: Games WOD "B"
2pm: Games WOD "B"
Today is the start of the Black Box Games, running up once a month on rest day Saturdays until the International CrossFit Games in July.
We will be running a 10:00 AM and 12:00 Noon "A" Black Box WOD and a 1:00 PM and 2:00 PM "B" Black Box WOD. These two WOD's will be run close to "competition standards" (with minimal time coaching and maximum time judging).
The hardcore will be able to do the "A" WOD around 10:00 AM and the "B" WOD around 2:00 PM. (So those wanting to simulate a partial Game day will go first before the "A" class and last after the "B" class, allowing a few hours of rest in between). Everyone else feel free to do just one BB Games WOD, "A" or "B".
(Makeup WOD's from the previous cycle will be only at 11:00 AM, and may be on a limited basis, since the focus will be on the "A" and "B" WOD's.)
We will be keeping accurate score and posting the results. We will indicate who did one and who did both WOD's.
There will be no extra charge for Black Box Members. Visitors are welcome and will pay the normal $20 drop-in rate for each WOD they do.
If any of our coaches are available to volunteer for judging the "A" and/or "B" WOD's please let us know.
Rest Day Article: "Computer Error?"
http://www.miller-mccune.com/business_economics/computer-error-1390?article_page=1
Yesterday:
Isabel
#115 2:54
Lt Gabe: damn
Went to CF Old Town today with Elise.
3rds
800m
20 burpees
30 pullups
40 double unders
subbed side lateral box jumps
33:59
That Isabel time was sub rx weight. Should've gone with 135.
Games WOD "A" Results
Jim H 30 Rounds
Ari K 17 Rounds
Mike K 16 Rounds
Sara 13 Rounds
Did the WODs w/ Brett yesterday & experienced a first: he had more wind than I did. Nice job Brett!
Stone/burpee WOD - 2:54
DL - 23
This was day 4. Resting like crazy.
Can someone explain the Chelsea-ish? Did you all go for 30 min?
Also, I agree w/ Sara, Torch and Hari from yesterday. Full ROM might make the short-term harder, but really benefits you in the long-term. Better strength, better speed & more efficiency. I've been Crossfitting for 2.5 years & have done a couple of WODs, so I know how hard & frustrating it can be to maintain form.
"Chelsea-ish" = Chelsea with:
(1) No upper or lower round limit (i.e., repeat to failure).
(2) A female interval of 80 seconds, rather than 60 seconds.
"B" WOD:
Competitors:
Mike K: 9:50 rx'd
Ari K: 12:30 rx'd
Sara: 15:05 rx'd
Members:
Alexei: 18:50 rx'd
Annie: 19:47 rx'd
Kim: 14:37
Charles: 15:18
Basically I did Cindy, because I didn't quite get it and just kept going. So 13 and 2/3 rounds, using two purple strings, and push-ups from my knees starting round 3.
Just saying hello.
And I miss the CFNYC community. :)
WOD B looks like a blast.
Good work, everyone in the first mini comp!
I check the blog all the time and when there's a workout I can actually do without changing the whole damn thing around, I hope to be there!
***
By the way:
props to Aaron for taking my spot on Save Our Bacon (with Lisa, KJ, and Alexei) ---> fierce team for Run-A-Muck!
Out at Crossfit LA / Petranek Fitness today.
5 Rounds:
400m Run
15 Hang Squat Snatches (75#)
17:15
Ouch.
I guess that's what I get for skipping the very similar mainsite wod of running and snatching a couple weeks ago in favor of a CFFB wod...
aww I didn't get listed as a "competitor"! Boo...
So, fun day today...
Started out with 5x3 push jerks at 11AM,
115,135,155,165,175F
Then I did black box WOD A, "chelsea" at noon... but only got 3 full rounds in before my push ups re-disappeared a la end of yesterday's Barbara.
Then I did black box WOD B, some unholy concoction of bodyweight-related deadlifts, kettlebell snatches and kettlebell thrusters at 1 PM. Bodyweight today was 214#, making me the heaviest person in the room, and probably the male with the smallest max deadlift. Interesting experience. Deads were 215#, thrusters and cleans were done with 35# kettlebells. Finished somewhere around 18:50. I may never know exactly when becuase I think Josh fell asleep waiting for me to finish and didn't hear everyone else in the gym screaming "time" at him... :)
For a cool down I went and played soccer for an hour and a half or so and scored a couple of goals.
Alexei - in what universe is an hour and a half of soccer a "cooldown"?
Sorry Alexei! I forgot you did both wods
did the A wod yesterday too...failed on the 20th round, so I believe thats a score of 19...legs are trashed
Jim, that's an impressive feat of 30 rounds
capped myself at 30 rounds. 23 seconds of rest on rd 30. ideally could have hit 40-45 rds?