Monday 121105

We’re back on a NORMAL SCHEDULE.

Black Box WOD classes:

A: Snatch skill work

B: “Chunky Style”
12-minute AMRAP
10 95#/65# Squat Cleans
10 Ring Dips

Beginner WOD classes:

A: Clean Practice

B: 12-minute AMRAP:
8 Squat Cleans (75#/53#)
8 Ring Dips

Matchy-matchy! :)

(Thx, Tim, for the pic!)

Freddy speaks the truth: As rx’d means as rx’d
The (importance of the) last 2 or 3 reps
Disaster preparedness
Allergies? What allergies!
Mattress jumping is serious work

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

Black Box WOD classes:

A: Press 3×5

B:Wall Ball 30 seconds Rest 30 seconds
Wall Ball 60 seconds Rest 60 seconds
Wall Ball 90 seconds Rest 90 seconds
Wall Ball 120 seconds [Main Site 021031]

B: “Working Girl”

Nine Rounds For Time:
5 Thrusters at 95#/65#
5 Pull-Ups

Beginner WOD classes:

A: Press 3×5

B:Wall Ball 30 seconds Rest 30 seconds
Wall Ball 60 seconds Rest 60 seconds
Wall Ball 90 seconds Rest 90 seconds
Wall Ball 120 seconds [Main Site 021031]

B: “Working Girl”

Nine Rounds For Time:
5 Thrusters at 75#/53#
5 Pull-Ups

CFE WOD classes:
3 X 100, rest 1:00, hold w/in 2-3 sec, then 3 X 200, rest 1:00, hold w/in 3-5 sec.

Responses

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

    Chunky style: 4 rounds + 10 Squat Cleans. First time in a class with coach Kyle. Thanks Kyle, you ran an excellent class!

    I accidentally signed into 7am (force of habit) but I attended the 6:45am class.

  • Aaron Segal

    has the towel service been restored?

    • http://www.joshuanewman.com Joshua Newman

      Back since Friday.

  • ds

    why is tuesdays WOD a repeat of last weeks?

    • http://www.joshuanewman.com Joshua Newman

      Because I’m a moron. I updated the blog instead of Allison, due to internet issues on her end, and it appears I missed by a week. Apologies! Updated now correctly to Working Girl (Fran, 9-5)

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

        All fixed now and I also added in the daily links and photo. Sorry I couldn’t post last night but Time Warner decided to shut my internet down yesterday and today.

        • ds

          great, thanks. Last question and maybe I missed something but why are the black box and beginner WODs the same now (besides scaling differences)?

          • http://www.joshuanewman.com Joshua Newman

            It’s artifact of the hurricane schedule, though we’re looking at this issue more generally now.

            Initially, we started staggering WODs mainly due to equipment constraints: we just didn’t have enough equipment at 28th St for everyone to be using barbells, weights, etc. at the same time. By now, however, we’ve basically bought out Rogue, so that’s not an issue.

            On one hand, sticking with the staggering allows people to choose between two different WOD options.

            On the other, going to a single WOD for both beginner and Black Box lets people jump between the levels more easily on the fly, as their schedules and crowding dictates.

            We’re still weighing the two options, and are happy to hear thoughts / feedback on that front.

          • ds

            ok – I think that the staggering WODs is most beneficial. If you miss a black box wod you have the ability to do it the next day in the beginner class and just scale up. It just provides more flexibility.

  • Jeff D.

    Hey guys – I left a black jacket at 26th Street on Friday afternoon. I’ll be back later this afternoon or evening to pick it up. Many thanks.

  • Phil

    i found a great crossfit volunteer/workout opportunity that involves AMRAP stair climbs with water and supplies in the west village. Show up at 4 p.m. at Westbeth (55 Bethune Street Washington and West Streets) to help carry water and other supplies to residents.

    • Steve Slo

      Hey Phil,

      Thanks for the heads up. Is there anywhere online with written info on this? Perhaps someone I could contact with questions? I’d like to help out, but am unavailable until after 6pm.

  • Jeff K

    OHS -115,115,125. Wod: 4 rds plus 10 cleans and 3 ring dips- rx.

  • Aaron Segal

    wod: 8 rounds rxd

  • http://www.facebook.com/jrlevin Jonathan Reid Levin

    Anyone have any good online sources for info on starting the Paleo Diet?

  • Jim S

    A: practiced snatch at 65lbs.
    B:Chunky Style Rx’d. 4 rds + 10 Cleans.

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

    6:15pm Beginner

    A: Worked up to 48#
    B: 7 rounds + 5 cleans with 35# & box dips…guess I should have gone heavier :)

  • Jana B.

    6:45 Black Box
    A: OHS up to #83 (ran out of time
    B: Snatches 5×1 at 73#
    C: Chunky 4 + 10 squat cleans 63# and elevated paralette dips
    D: Row 30min-watched some rowing videos on the main site last nite. Really helped with technique

  • Steve Slo

    OHS: 1-rep Max: 175#
    Snatch: 95#, 115#, 135# (short on time)
    Chunky Style: 4 rounds (NOT RX’d: Paralletes for ring dips*)

    *3-month old shoulder injury rears it’s head, but ONLY on the dips. Felt weak and painful on the top of the shoulder. Anyone have any possible insight?

    • Jim S

      If it’s on the top of the shoulder, it could be impingement. Do you have pain when you go overhead?

      • Steve Slo

        It sprained / separated about 3 months ago and now I have a slight dull ache when I do anything with my left shoulder. It becomes a really strong dull pain when I am doing any movement similar to a dip. But going overhead isn’t particularly painful, no.

        • Sean M.

          Sounds like Anterior humeral glide.

          Could be weak/poor recruitment of serratus, external rotators, and a lower trap.