Wednesday 120829

Black Box WODs (check schedule for times and locations)
A: Press 3×3 @ 75%

B: 100 wallballs for time.
3 burpees on the minute each minute.

Beginner WODs (check schedule for times and locations)
(From the 2012 CrossFit Regionals, scaled)

Setup: Women’s Bar: (25,45)(25,45,45)===Female Bar===(45,45,25)(45,25)

In Teams of 4 (2 men, 2 women):

20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total
Males add 140 lbs of plates to the bar
20 Male Partner Dead Lifts @ 403 lbs
20 Male HSPU’s total
Females Remove 140 lbs of plates from the bar
20 Female Partner Dead Lifts @ 263 lbs
20 Female HSPU’s total

CFE WODs at 6am, 7am, 8am (@ 28th St.)
1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.

Coach Avery writes: “These were taken during a [competition] team WOD–loaded plate carry on the High Line.” Look for more of these great shots on the blog later this week.

Two paths
How to make the dog days your training partner
Balsamic Roasted Pork Loin / Citrus scallop summer salad
Food for thought: It all started with a chip
An immune disorder at the root of autism

Here’s what’s on tap for Thursday’s Black Box WODs (check schedule for times and locations)
A: Mobility

B: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. (Bring your own watch with a stopwatch function if you have one.)

Here’s what’s on tap for Thursday’s Beginner WODs (check schedule for times and locations)
A: Press 3×3

B: Every Minute on the Minute:
3 burpees, then wall balls (14#/10#) for the remainder of the minute
Continue until completing 100 wall balls

Here’s what’s on tap for Thursday’s CFE running WODs (at 6am, 7am, 8am; meet at 28th St.)
1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.

Responses

  • Coach Heidi

    For those of you signed up for the Fitness Magazine 4 mile race September 18th, there is a team name now in the NYRR’s system of ‘CrossFit NYC’

    So, if you can log in, please choose our team name for your entry.

    http://www.nyrr.org/races-and-events/fitness-games-men

    Coach Heidi

    • Albert Insogna

      Looks like the log-in functionality is disabled at the moment. I’ve emailed customer service to see if I can get added to the team.

      • joncoffey

        Ditto

  • joncoffey

    CFE today. Max Effort 1 Mile: 7’21″

    BTWB link if you’re into that sort of thing: http://beyondthewhiteboard.com/workouts/426-mile-run

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    7AM CFE 1 mile trial: 7:51. That is a straight up miracle. BIG thank you to Arthur who ran my last lap with me AFTER he finished his mile in WELL under 6:00!! Can’t wait to beat my time next trial!!

  • BenS

    A: 3×115
    B: 7:50 rx’d

  • Matt M

    A. 135
    B. 150 wb and 5 burpees on the minute 9:46

    • Andy Graves

      Holy crap

      • David

        Yes, saw it with my own eyes

  • Justin Katz

    A: 95
    B: 10:43

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Did the mainsite WOD from Monday:
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

    Subbed 12 additional pullups for Rope Climbs.
    19:44. Spealler did this in sub 10. I have some work to do :)

  • http://www.joshuanewman.com Joshua Newman
  • Hari Singh

    Black Box WOD

    A: 3x3x110
    B: 15:53 (Astonishingly awful! Possibly the largest gap between predicted outcome and actual outcome of any WOD in the past six years.)

  • Andy Graves

    A: 105
    B: As predicted and then confirmed by Ms Carr, it really sucked. 7:26 Rx’d.

    As Craig pointed out, my form for wall balls is dismal. I break and lean forward. Need to practice these.

  • Joe W

    A: 175lbs
    B: 3:32 rx’d

    • Albert Insogna

      baller

  • Avery W

    3:57 rx’d

    Damn Joe and Matt M! Great Job!

  • Steve Slo

    A) 135×3, 145×3, 140×3
    B) 6:38 rx’d (started with 3 burpees)

    …and I realized halfway to the train that I forgot to put away my walball. My apologies to whoever had to take care of that for me.

  • KevinBoul

    A: 85#
    B: 7:30 16# ball