Tuesday 121016

IMPORTANT LOCATION ANNOUNCEMENT! This coming weekend, Oct. 20 & 21, ALL WOD classes will be at our 26th Street location ONLY. Beginner WODs on the Third Floor, Advanced WODs on the Fourth Floor. Thanks.

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.

We’re famous! :) (For the full-length video, click here and subscribe to the CF Journal.)

Be sure to RSVP for Friday’s CFNYC HALLOWEEN PARTY!
Evidence for prescribing exercise as therapy in chronic disease
If you haven’t had a heart attack, you may now unknot your panties.
Why big changes are so big
Men’s Health on the paleo diet / WSJ on food cravings

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

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: 50 Ring Rows

C: 2’ Total L-Sit

Beginner 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

CFE WODs (6am, 7am, 8am; meet at 28th St.):
6 X 400 meters, rest 2 min, hold within 3-5 seconds

Responses

  • Jay_Goebel

    Just wondering – are the results from the track meet going to be posted?

  • joncoffey

    6:15AM Beginners’
    A: 205-225-235
    B: 4 Rounds…ish within the 10 min time cap. @ 95#. Did not scale this appropriately. DU’s were just a mess today.

    Koach Kyle on his frames: “They’re from New Mexico, you’ve probably never heard of it.”

  • Justin Katz

    B: 5 rounds+6 pull-ups
    subbed 2 wall walks per round for HSPU

  • david slifer

    9 Rounds + 1 pistol

  • reisbaron

    3 Rounds + 8 Pullups
    (pistols to 20″ box holding 10# plate – pullups with black band until rep 36, then 2.5″ band – HSPU with 45# plate with occasional switch to 10# more)

    Hit pullup failure in the 3rd round. Feeling pretty weak today.

  • Albert Insogna

    Mary… oh Mary- 8 rds + 5 hspu + 10 pistols

  • BenS

    Mary: 6 rounds + 10 pistols. HSPU w/ one 45# plate. Pistols – first 3 rounds prescribed, last 4 rounds w/ 20″ box.

  • Jana B.

    Mary: 6 rounds + 10 pistols (2 ab mats, green band (really missed blue one but the show must go on) and pistols to bench (20″?). Row: 30 min 3×5 back squats – tried to make up what I missed yesterday but not enough in the tank to make them do anything other than make me late for work…

  • Andy Graves

    A: worked with 105#. Love working on the oly lifts.
    B: 8 rds +5 5 45#/ab mat, box pistols. Took it easy and scaled to recover a bit from yesterday and leave some gas for tomorrows dead lifts. Still, that’s a 120 pull-ups. That’s stupid, right?