Thursday 121101 (including special schedule info)

Thanks again to all of our members for being so understanding about our on-the-fly scheduling of WODs this week due to the hurricane and its aftermath. And here’s more good news: CFE WODs return on Thursday and Friday in an INDOOR version at 28th St. (see below for details–regular WODs still happening at 26th St.) so everyone will have even more WOD options to choose from. (Please note that any additional modifying of each day’s schedule will be listed in that day’s post rather than in a separate “Update” post. All the info you need for Thursday is right here in this post [along with a preview of Friday].)

Our schedule for Thursday, November 1st:

ALL-LEVELS WOD classes (all at 26th St., bring a towel for showering):
Sara teaches: 7:00 AM, 8:00 AM, 9:00 AM, 10:00 AM
Avery teaches: 11:00 AM, 12:00 PM, 1:00 PM, 2:00 PM, 3:00 PM
Kevin teaches: 4:00 PM, 5:00 PM, 6:00 PM, 7:00 PM, 8:00 PM

INDOOR version of CFE WODs (all at 28th St., bring a towel for showering):
Heidi teaches: 7:00 AM, 8:00 AM, 9:00 AM

No Elements Classes today. No Free Intro classes today.

* * * * *

Modified-schedule all-levels WODs (on the hour every hour from 7 AM to 8 PM at 26th St.–ending at 9pm):
A: Russian gymnastics warm-up

B: For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45#/35#)
30 Toes-to-bar
100 foot Overhead walking lunge (45#/25# plate)
Performed in teams of 4. All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the row. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

INDOOR CFE WOD classes with Coach Heidi at 28th St. (7am, 8am, 9am; cold water showers available at 28th–bring a towel):
100m shuttle sprint, 20 situps, 15 Deadlifts (195#/125#), 150m shuttle sprint, 20 situps, 12 Deadlifts, 200m shuttle sprint, 20 situps, 9 Deadlifts, 400m shuttle sprint, 20 situps, 6 deadlifts.

Stacey writes: “Whole new definition of ‘hang power’! I am sure that I can speak for many of us that have taken haven in the Box over the last few days…thank you for being open, for being so generous, and being fun!!! (With Dave kull, nicole phillips, and I am sorry, but I don’t know everyone else’s names.) Hope you are safe and dry!!”

Breaking the mental barrier
The best marathon advice you’ll ever get / Who to watch for at NYC Marathon
The island where people forget to die
Report: Majority of Americans now eating one continuous meal a day
In case you missed it…NOVEMBER 2012 SCHEDULE CHANGES!

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

ALL-LEVELS WOD classes (all at 26th St., bring a towel):
A: Back squat 3×5

B: “Burping Fran”
21-15-9 reps for time of the following:
95#/65# Thrusters
Pullups
Burpees

INDOOR CFE WOD classes with Coach Heidi (7am, 8am, 9am; all at 28th St.):
A: Handstand walk accessory work

B: 3 rounds for time:
1min Max Distance Row
1min Max Air Squats
1min Max Push-ups
1min Max Sit-Ups

C: AB CashOut

Responses

  • Hari Singh

    “Modified-schedule all-levels WODs (on the hour every hour from 7 AM to 7 PM at 26th St.)”

    S/B “Modified-schedule all-levels WODs on the hour every hour from 7 AM to 8 PM (ending 9:00 PM) at 26th St.

    • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

      Fixed!

  • http://www.facebook.com/profile.php?id=1102570 Cleosie Kirkland

    Hey all, I left my black Nike sweat pants in one of the cubby holes at 26th street. Will be back around lunch to pick them up. -Cleo

    • http://www.facebook.com/profile.php?id=1102570 Cleosie Kirkland

      Make that tomorrow morning. Couldn’t get out for lunch, lol

  • joncoffey

    Made it into the CFE WOD this morning. Nice to get back some semblance of a schedule…

  • Shannan

    Do the showers at 26th street have hot water?

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

      Yes

  • Jim S

    Did the team workout on my own tonight. Used a 45lb kb instead of dumb bell.
    Total work time = 12:25 (1:02, 3:17, 3:02, 3:03, 2:01).
    Struggled through some queueing theory to figure out that four identical me’s would have taken 22:15 to finish. The main bottleneck would have been at the burpees. But… I might have gone a bit faster if there were four of me, because me’s 2-4 would have had a little rest before the later burpee rounds, so they would have been a little bit faster. #geek :)