Wednesday 121121

Black Box WOD/Beginner WOD (check the updated holiday schedule for class times):
A: Clean & jerk skill work

B: “DT
5 rounds for time:
155#/105# Deadlift, 12 reps
155#/105# Hang power clean, 9 reps
155#/105# Push jerk, 6 reps
(Beginner loading: 115#/73#)

INDOOR CFE WOD classes (every Wednesday CFE is INDOORS!):
“It’s pre-Gobble Gobble Day in CFE.”
Since Thanksgiving is all about family and friends coming together, we are going to work together as a team to complete Wednesday’s CFE WOD (indoors at 28th St.).

*In teams of 4-5 complete the following for time. All exercises have to be completed before moving onto the next one.

100 pullups
200 Burpees
2K Row
200 Wall Balls
300 situps

5:45am class tearing it up:

(Thx, Coach Will, for the pic.)

One year wiser
The man who loved dragons
Meet NASCAR’s first woman pit-crew member, crossfitter Christmas Abbott
Sriracha sauce without all the preservatives (or if you won’t make your own)
Muscular body image lures boys into gym, and obsession

Here’s what’s on tap for Thursday’s classes (check the updated holiday schedule for class times):

Black Box WOD/Beginner WOD:
A: Deadlift 3×5

B: 10 Rounds for time:
10 Pullups
10 Sit-ups

NOTE: NO CFE WOD classes today or tomorrow. Normal CFE schedule resumes Monday.

Responses

  • T-Money

    Can we please, please, work some bench press into the programming? Is there a reason why you don’t? Thanks.

    • Bigchest

      there is a bench in every globo gym in NYC. i heared those are pretty good. they also have dumbbells for biceps curls

      • d_simon

        There’s also 4 or 5 benches at either CFNYC location, as well as dumbbells (required for today’s mainsite WOD), so go figure. The bench press is a valuable compound assistance lift that, when done efficiently, hits plenty of posterior chain muscle groups, shows up on the main site, and is a component of one of the “Girls”.

        Why even bother getting sanctimonious about this? Maybe you’ve only been Crossfitting a few months and still walk around telling people you “don’t do abs”?

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

          FWIW, we’re actually woefully short on dumbbells as compared to what we need if we want to use them in classes; they’ve taken a back seat to more urgent needs, like more plates and bars, but we’ll be stocking up going forward, and look forward to incorporating them into WODs once we do. They suck something awesome.

      • MikeC

        Gotta love the questions and [dumb] answers from people who don’t even list their names…

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

      We do. We last benched about a month ago, and we’ll be doing it regularly over the next six months (as we have in the last six months, since we’ve finally had enough benches to support an entire class). As @d_simon points out, it’s a valuable assistance lift, and we program it as such. The CrossFit grammar includes a fairly large number of movements; we’re trying to build a broad and inclusive fitness base, so we try to hit them all regularly. That means we don’t program focusing in on any of them exclusively, unless its for a short, purposeful stretch.

  • Justin Katz

    A:115
    B: 85%@95# 9:29

  • Jeff D.

    A: 135
    B: 15:05 @ 135#. I’ve never valued my hook grip as much as I did today.

    Also, since that video was taken, I’ve been watching T2B efficiency videos, trying to make my T2B feel less like dangling from a fire escape.

  • http://www.facebook.com/profile.php?id=10912817 Myles Worthington

    WOD: 14:15 with 115

    CFE (w/Partner not group): 40:55

  • johnny fitz

    Wood today was 12:15 @ 95 LBs well below RX i know !!
    See you all tomorrow for Turkey Wood

  • jsg

    6:15 Beginners
    WOD – for weight not time —> 115/105/95/95/105
    Complete and utter grip failure starting with cleans on second set. Embarrassing performance. Only first set was unbroken. Does not bode well for tomorrow’s 100 pull ups…

  • BenS

    DT: 9:38@115#

  • Jim S

    Went really all out on squats yesterday (back squats then front squats in the WOD). Happy to report I’m on the DOMS disabled list today. You don’t want to be behind me on the subway stairs. :)

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

    5:15pm Beginner

    12:40 @ 35#. Grip would NOT work with putting the cleans together after the first set. No wonder this is a Hero WOD! At least I didn’t push press the bar into my nose like I did on Sunday…

  • Shannan

    12:48 Rxd – push jerks were the worst part of this bad boy, stringing them together was just impossible