Wednesday 121024

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

B: “Cindy’s with some Jerk”
10 Rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

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

B: Max 1-Arm Hang

C: Max Plank Hold

CFE WODs (check schedule for times; meet at 28th St.):
300’s & 600’s — 3 Rounds w/2min rest in between.

Nick’s 6am Elements grads: (from left) Ali, Libby, Tom, Sabrina, Thea, & Neil

The power of the scale
Katie Hogan tells you how to PR every day
Success
A first look inside Hu Kitchen
Get up, get out, don’t sit
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!


Coach Sofia presents…”Sofia’s Angels!” :)

Coach Sofia’s “Handstand Kings”

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

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

B: 12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

Beginner WODs (check schedule for times and locations):
A: Snatch skill work

B: “Cindy’s with some Jerk”
10 Rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

CFE WODs (check schedule for times; meet at 28th St.):
Run 1 mile, lunging 30 steps every minute.

Responses

  • Kmo

    Is there an Rx’d weight for the C&J?????

  • http://rockawayist.wordpress.com/ rockawayist

    The food at Hu Kitchen is great. The owner, Jordan, is a Cross Fitter and there are plenty of paleo options there.

    • Jai Berg

      Field trip!

  • joncoffey

    6AM CFE; 1’18″/2’30″ // 1’18″/2’29″ // 1’17″/2’28″

    Koach Kyle: did you remove me from your morning email distribution? Harsh bro. I’ve made an illustration of the REALITY of this situation.

  • Justin Katz

    Black Box WOD
    B. 85# Clean & Jerk
    18:23

  • Jim S

    A: C&J 1′s at 135, 155, 165
    B: Cindy+ at 120lbs. 16:33
    I’ve eaten at Hu Kitchen twice and really love it. It’s not cheap though…

  • NickA

    A: C&J: 135, 155F, 145
    B: Cindy + Jerk: 18:09 @ 105#

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

    A: 135, 185, 225 (Clean only, failed on Jerk). Would have tried an intermediate 205, but the gym ran out of 10# plates. So close!.

    B: Cindy+Jerk: 21:09 with 155#.

  • BenS

    A: clean & jerk skill work, worked up to 185 (matched PR)
    B: 16:23 @ 135#

  • Heideet

    Hey Hari! We’d love an 8:45am class!! Any chance you guys can make that happen soon? Of late, the 7:45am has been consistently getting a bigger volume.

    • Hari Singh

      Most days, the 7:45 AM has been averaging about 12 people, but once a week lately, it seems to hit capacity. We are looking to expand our morning classes. This may not get done for December, but it has a good chance for January or February, at the current pace.

  • Alex

    I agree — an 8:45am would be great.

    • http://www.facebook.com/SykesJ John Sykes

      I would also love an 8:45am

  • Jana B.

    A: snatches 4 sets of 1.1.1.1 at 73#
    B: Cindy’s with Some Jerk: 16:34 83#. I liked this wod a lot. The jerk was a nice “rest” between sets. I kinda wish it had been a 20 min AMRAP and that I had done heavier on the jerk.
    C: 30 on the rower

    • TiffanyHuet

      Haha. ^that’s hilarious.

    • Jessica

      HAHAHA!

  • Jeff D.

    A: Snatch 1.1.1.1 @ 95#. Should have done more weight but shoulders and wrists (and hammies) are fried from yesterday’s paleo challenge 30 OHS @115#.

    B: Cindy’s dating a jerk again – 135# – 11:47

  • d_simon

    Note to Reis for BTWB—these recent deadlifts were 5×5, not 3×5. I know you administer the site for fun, but just FYI!

    • reisbaron

      Well getting it wrong doesn’t sound like too much fun, does it? Thanks for the heads up! Sorry…

      For those who did the 5-5-5-5-5 rep scheme, you can log your deadlift WOD here: http://bit.ly/SiwYIi

  • http://linsfitnessjourney.blogspot.com Linnea H

    A: Worked up to 83#
    B: 16:09 at 83#, unless I only did 9 rounds because I lost count. Pen and paper next time.

    I’d also love to see an 8:45 workout with Will!

  • Julie

    8:45 would be amazing…I did Elements at 9:00 and loved that time!

  • Wendy Greene
  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    14 minutes 83#

  • Albert Insogna

    A: C&J to heavy single- 135#
    B: 12:08 AT 115#