Monday 121015

Black Box WODs (check schedule for times and locations):
A: Back squat 3×5

B: Five rounds:
15 Walking lunge steps, carrying a 95#/65#barbell in the front rack position
30 Double-unders
(Main Site 120915)

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

B: “Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

CFE WODs (6am, 7am, 8am; meet at 28th St.):
4 X (50m, 100m, 200m) :90 rest in between

Coach Heidi writes: “Here is a pic of Jon Brigati. We had as part of one of our ab cashouts a plank-off and Jon did it in 8:25! That’s 8 min and 25 sec before collapsing! The sweat was literally POURING out of his hair!!”

Meet the affiliate: CrossFit NYC (CFJ video, subscription only)
Back to basics
The animal in question
The lime in the coconut is purely optional
Retired military chiefs: Obesity levels mean US is ‘too fat to fight’

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

Black Box WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Beginner WODs (check schedule for times and locations):
A: Back squat 3×5

B: Five rounds:
15 Walking lunge steps, carrying a 95#/65#barbell in the front rack position
30 Double-unders
(Main Site 120915)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
100M AMRAP for 15min. How many 100m FULL EFFORT sprints can you do in 15min? How much rest will you need? You will determine it while making sure you are running full force for the 100s.

Responses

  • Jim S

    I spent the day today (Sunday) at Trident Crossfit in Alexandria, VA attending Kelly Starrett’s mobility seminar. If you ever have the opportunity to attend one don’t miss it. It was a packed and informative day.

    I’ve been really trying to focus on the positioning and mobility aspects of my crossfit since impinging my shoulder during the open back in the Spring. While I’ve made great gains in shoulder mobility and thoracic positioning since then, today makes me feel like I’m finally starting to put together the tools I need to approach this aspect of crossfit more intentionally.

    Often in the box things are just too rushed to really focus on mobility. However, if you want to achieve your potential (and stay un-injured) find the time for it. 15 minutes every day makes a huge difference.

  • http://www.facebook.com/leienming Andrew Louie

    A: 185, 225, 255(x3)
    B: 15:35 or so. Rx. The lunges were much harder than anticipated, but I was able to complete the double-unders with a bit more ease.

  • Albert Insogna

    A: 145#
    B: 7:29

  • reisbaron

    Back Squat – 225 – 245 – 275
    Metcon – 15:44 (95# – lateral jumps)

    Just getting back into squatting post-CMC so I figured I’d keep it easy. Felt solid, so next time I’ll go heavy and see how it feels. Metcon was not so good.

  • Jim S

    Warm up row 2k. 8 min.
    Back Squat 3×5 @ 205lbs. All the time I had today.

  • Jeff K

    BS: 195 x3. Today’s WOD got the better of me. After the lunges I just could not string the Du’s together. I think my time was just over 13 minutes, rough. Thanks to Jordan for keeping me on task.

    • Jeff D.

      Oh good it wasn’t just me. Feel like I took a step backward in my DUs.

  • Aaron Segal

    A. all sets at 225, felt light
    B. 6:38 rxd – double unders sucked after the 2nd round

  • jsg

    A: Lynn — 170# (~75% of BW) / Blue band — total score = a mediocre 67. First time with this girl…can only improve…

    B: Abs — 40 leg raises, 30 sit ups, 25 (each leg) flutter kicks, 15 (each side) plank side to sides

    C: 30 thrusters 45# bar

  • Andy Graves

    A: 3×5 240#
    B: 11:17 Rx’d got the first four rds of lunges unbroken-holy crap, thought for sure I might pass out. That was hard for me. Plus my DU’s are not exactly perfect.

  • Andy Graves

    For Adam from 4:45. I put your knee wrap behind the desk with your name on it. Too bad you never read the blog.

    • Adam Markarian

      Thanks Andy!

  • http://twitter.com/nixster017 Nicki O.

    7:15pm Beginner WOD

    A: Warm-up felt like an actual WOD! Cash in instead of out?
    B: 5 rounds weighted push ups (10#…using two 5# plates since my back is small haha) & partner-assisted pull ups: (10,15) (9,12) (8,11) (8,9) (6,9)