Mobility Cert, Day 2!

The Black Box is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners’ classes.
However, today, Sunday, February 28th, we will have a WOD class from 8-8:50am and another one from 5-6pm.
. . . . . .
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners’ classes this weekend.)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (only 1 slot left! SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Sunday 100228
Black Box WOD:
(Based on New Zealand Sectionals WOD # 3)
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans
10 Pullups
Post weight(s), band size(s), rounds, and thoughts to comments.

Additional Black Box rules for this WOD:
You must choose a weight that allows you to do at least the first set of power cleans unbroken, with no resting at the top or bottom. If you break during the first set of power cleans, you must stop and reduce the weight on the bar; and you must increase the duration of the WOD by two extra minutes. You may break on the power cleans from second round on.
You must do at least the first set of pull-ups unbroken. Chin over the bar! If you break during the first set of pull-ups, you must stop and switch to a band (or to a thicker band); and you must increase the duration of the WOD by two extra minutes. You may break on the pull-ups from the second round on.
The WOD will be 10 minutes for those who do not break either exercise during the first round. It will be 12 minutes for those who break one of the two exercises during the first round, and it will be 14 minutes for those who break both of the exercises during the first round.
Hint: Pick your weight and/or band size wisely.
At yesterday’s CrossFit Mobility and Recovery certification, all bowed down before Kelly Starrett! (Or perhaps they were working on their deadlift technique?)
allbowdownbeforekstarr.jpg
Mommy, where do baby carrots come from?
Technological triage
Continuous brewing: tastier, easier and superior kombucha
Conversations with a vegetarian
Embracing minimalism

Responses

  • Brett_nyc

    I think I left my black knit hat in the cubbies after the cert. Can someone grab it put it behind the desk?

  • jake

    thanks main site WOD for giving me severe rug burn on my ass– which always makes for a pleasurable showering experience.

  • Jai

    Jake, I feel ya. I’m usually pretty sad after sit-ups but found that anchoring my feet helped keep me from sliding as much. Although I haven’t jumped in the shower yet (I’m about to), maybe I’m just blissfully unaware of what damage I’ve wrought. I’ve been surprised before and it’s never pleasant.

  • Davi

    check out my hyperextended back (T12/L1? whaddya think?) front and center

  • Sara

    On the minute every minute for a max of 20 minutes:
    [Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
    6 KBS – 2/1.5 pd
    Used 83lbs. Failed twice.

  • jim

    kettlehell x3 rounds 53lb kb apt workout.
    20 dl’s
    20 sdlhp’s
    20 swings
    10 l swing
    10 r swing
    10 l snatch
    10 r snatch
    x3
    14.33

  • Lenny

    Tabata 53lb/Kettle bell apt workout 8 minutes
    SDHP 12,12,10,10
    L/R one arm swings 10,10,8.8
    High pull 10,10,10,10
    2 handed swing 12,11,5,9
    33

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Tabata Deadlift WOD today during the Mobility Cert, which was AMAZING.
    145# DLs, 20sec on, 10sec off, 8 rounds
    Didn’t get an exact count of reps (was hoping someone else was counting) but I think it was:
    17, 13, 13, 10, 10, 7, 7, 6
    FUN!

  • Mike Mishik

    Snowboard wod….up and down the slopes repeat all day

  • Matt D

    BB wod 6 rounds. 135lb
    I left a timex ironman watch in the gym. if anyone finds it can you put it in the lost and found or at the desk? i will pick it up tmr.

  • Avery

    Cert was awesome today; even better the second time around. I really enjoyed Kelly’s presentation and would recommend it to any member at the box.
    Only managed half of the OPT WOD during lunch (85# power clean and push jerks/1.5 pood swings) due to time constraints.
    After the cert, did the other WOD: 350 meter row, 25 burpees, 350 meter row. 4:48 minutes
    Thanks Mike for coaching/timing.

  • Jai

    Black box WOD, 12 minutes because my first set of pull-ups weren’t unbroken (probably because I did so many on Saturday). 53# bar for the power cleans, got in 7 rounds.