Today, as on all Rest Days at CFNYC, you have options: make up a WOD from the last cycle or do the Black Box WOD (see today's schedule, below, for details). So what's it gonna be?
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!) is SOLD OUT!
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
Monday 090928
BLACK BOX WOD:
Complete 5 rounds of the following:
75# (men) / 55# (women) overhead squat, 15 reps
accumulate 30 seconds in an L-sit
Post time to comments.
TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm No WOD (Rest Day)
6pm: "Angie"
6:30pm: Black Box WOD
7pm:Thrusters, Hang Power Cleans, SDLHP's
NEW CLASS TIME! 7:30pm: Black Box WOD
8pm: Squat Cleans and GHD Situps
PLEASE NOTE: We now have a 7:30pm WOD class Monday through Thursday each week!
Hari's Rest Day Link:
Health Problems Health Care Can't Fix
Sara is not only our operations manager, member, and coach-in-training, she was also our top female finisher at the standard female rx'd weights for Fight Gone Bad IV on Saturday with a score of 253!
Avery has been nursing a wrist injury and did a one-armed version of FGB on Saturday and got the overall top female score of 259!
The whiteboard tells the tale. The 27 athletes who did Fight Gone Bad IV at CFNYC:
Sophie: email is secarr22 at yahoo dot com.
Question: Has anyone had an success with any iPhone apps to track weight training? Thanks!
Did Angie today, 18:53 RX'ed
good times at the 7am
Angie 18:17 Rx.
CFE tomorrow night (tuesday) 630p @ central park meet at columbus circle
wednesday 645a @ black box
Fight Gone Bad Highlights from Sat down at virtuosity
http:// bit. ly /16P2Ad
Question about CFE, is there bag check or anything like that for the workout? I'd be coming directly from work and would need a place to store my work clothes.
Emerson, we all just pile our bags together and Brian keeps an eye on them.
Awesome! See you tomorrow then.
Haven't posted my results in a while.
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
20:24 Used 45 lb weight and abmat for Handstands
(29,19)
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
27:27.
95 lbs, anchored sit-ups on floor.
(30,19)
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
7 + 5 thruster + 1 hpc
(31,19)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Half Angie Only. So 50 each.
16:32:00
(32,19)
Did the Black Box WOD after teaching lunch. Tony, thx for hanging out and keeping me company.
Didn't run a stopwatch but it took me 13 minutes. 55# barbell from the floor, did all OHSs unbroken. L-sits were done in 10-sec increments til end when I had to go to 5 seconds at a time to keep the feet from touching the floor. (L-sits were slightly droopy but knees locked out and toes pointed, heels not touching the ground.)
I did "Run, Angie, Run!" WOD during the lunchtime class in Brooklyn.
An even more sucktastic version of Angie:
Run 400 meters
100 pull ups (jumping with right hand)
Run 400 meters
100 push ups (15# dumbbell push press with right hand)
Run 400 meters
100 sit ups (HQ abmat)
Run 400 meters
100 squats
Run 400 meters
28:34 minutes
My entire right side is still sore from FGB.
Run Angie Run: 21.15
400m run
100 pullups
400m run
100 pushups
400m run
100 situps (HQ abmat)
400m run
100 squats
400m run
ouch
No, 26.15 I mean...
for Run Angie Run
I see the Angie is only listed for 6pm. If I show up at a different time, would I have to do the WOD listed at that time, or could I do the Angie anyway?
Josh, for a bodyweight WOD like Angie, chances are your instructor will have no problem with you doing it on your own as you are an experienced crossfitter and don't require close supervision.
I'm not teaching tonight but like I said, chances are you'll be fine.
Angie rx'd plus (ghd situps)
41:42
Angie rx'd, 26:35
Isabel - 4:11
First time doing this WOD as rx'd in 2 years of Crossfit. Surprisingly rough. I can't wait to do this again.
Woo hoo! for heavy snatches tomorrow.
Then tabata PSU: 11, 11, 11, 7, 7, 5, 5, 5 = 62
My right shoulder started killing me. Need to try and start working PSU into my day. I'd like to be able to rebuild strength & maybe permanently fix my shoulder.
Angie RXd with frog situps.
15:56
Much harder doing this style of situps than anchored. Would have been in the high 14's with anchored situps.
Hi,
Ugh, I liked! So clear and positively.
Thanks
AlexAxe
thruster/clean/sdhp
85lbs
7 rounds