Tuesday 120918

Black Box WODs (check schedule for times and locations):
A: Push Press 5×2 @ 85%

B: 30 muscle-ups for time

Beginner WODs (check schedule for times and locations):
A: Russian gymnastics warm-up

B: “Fight Gone Bad” (scaled)

Three rounds of:
Wall-ball, 14#/10# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65#/43# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65#/43# (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 WODs (6am, 7am, 8am; meet at 28th St.):
4 X (100m fast + 100m jog) REST, 2 X (100m fast + 100m jog) REST 1 X 100m FAST

Coach Sully’s 5:45pm class at 28th St. (thanks, Coach Dan, for the pic):

CFNYC on TV last Friday! Part 1, Part 2, Part 3
Be more than beautiful. Be inspiring.
How common is gluten sensitivity?
Human muscle, regrown on animal scaffolding
Eight things you must know about the new organic food study

Here’s what’s on tap for Wednesday’s classes:

Black Box WODs (check schedule for times and locations):
A: Mobility work

B: “Grace”
30 Clean and Jerks For Time, 135#/95#

Beginner WODs (check schedule for times and locations):
A: Push Press 5×2 @ 85% of 1RM

B: Three Rounds For Time
20 Difficult Pull-Ups
20 Difficult Dips

CFE WODs (6am, 7am, 8am; meet at 28th St.):
1 mile run with 10 pushups every minute followed by the USUAL AMAZING ab cash-out!


  • Coach Avery

    A Heads Up for 6:30 pm Black Box WOD – there are no sufficient set ups for muscle ups on the fourth floor SO if you want to do Part 2 RXD you will need to sign up for a class on the 3rd floor of 26th street. All others who want to scale come join me on the fourth floor!!

  • joncoffey

    FGB: 256 Rx’d (+9 over July)

    Coach Ryan Fashion Update: http://www.youtube.com/watch?v=UePtoxDhJSw

    • Albert Insogna

      Nice work.

  • Albert Insogna

    A: 135#
    B: Alternating pullup/dip ladder 15-1/1-15. 20:12. Ring dips until the set of 14 then switched to box dips.

  • Jeff D.

    FGB: 294 Rx’d

    Not sure what I did last time but somehow cranked out 3 rds of 98 this morning.

    Day 2 of Paleo Challenge – where the men are separated from the boys!

  • Adam H

    Would it be possible to come and do the muscle ups at the 28th street location sometime between 6 PM and 7 PM? It would be nice to use the great ring setup I’ve been hearing about at the new location, jump up to the rings, and not have to worry about smacking my face on the pullup bar 30 times today.

    I would be perfectly willing to warm up and push press at 26th street…I need approximately 10 minutes on the rings…

    • Adam H


      • Jai Berg

        Dude. Just sign up for a class at 28th. People are doing exactly what you want as part of the class!

        • Adam H

          Dudette. What a novel idea, why didn’t I think of that? Oh wait, let’s assume for a second that I’m not a complete idiot and I considered this possibility.

          I get out of work at 5:30, so I can’t make the 5:45 class without being called out and ridiculed for being late. Then if I want to take a non-beginner class at 28th st I would need to wait for 6:45, which means (A) I have to wait around for 45 minutes while I watch no one using the rings and (B) don’t get out until 7:45, getting home around 8:30, wasting my whole day because “Dude, just sign up for a class at 28th” is apparently a better idea than trying to make the times work for me without bothering all the people that aren’t using the rings anyways.

          I mean, did you really read my post and think to yourself, “Why doesn’t this guy just sign up for a class? I should totally let him know that there are classes going on that let him use the rings? I’m such a hero!” ?

  • Sara

    9:05 rx’d

  • Aaron Segal

    A. Push Press: 185 185 185 195 195
    B. around 30 muscle ups

  • David Stogsdill

    4:45 Black Box WOD
    A. PP – 115, 115, 120, 125, 130
    B. 30 Muscle Ups: 13:59 Rx’d

  • Andy Graves

    A: 145, 145 then down to 135×3 to work on form.
    B: (Randy, as part of the paleo woohoo) 7:39 rx’d. Low back is in a hurt bag now. Plus we get to do Grace tomorrow, that’s sick.

  • Adam Markarian

    4:45 Black Box WOD
    * Push Press 135, 155, 165, 175
    * 30 Muscle Ups: 13:48 Rx’d

  • Joe W

    FGB: 153-104-104 = 361 reps rx’d.