Monday 121217

Black Box WOD/Beginner WOD:
A1: Power clean 3×3
A2: Pushup 3×8-12 (add a band around the back if needed)

B: 12-minute AMRAP:
6 power cleans
9 toes to bar
12 wallballs
[Beginner scaling: substitute 9 v-ups in place of 9 toes to bar]

CFE WOD:
1 mile run with 10 pushups every minute

Thanks to EVERYONE who came out on Saturday and made the “Glen” remembrance WOD a memorable, wonderful experience! (Click through below for the 2nd picture):

Check out our schedule changes that go into effect Monday, January 7th!
We need moments and acts of kindness
Olympian life span ‘possible for all’
Secrets behind consistency
This one’s for the butch girls
Can you work out through muscle soreness?
Don’t drop the weights ;)

The 2nd group of CFNYCers who came out to honor Glen Doherty. Thanks, everyone!

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

Black Box WOD/Beginner WOD:
“Tailpipe”
3 rounds for time, w/partner
Partner 1 – Row 250m
Partner 2 – Double KB rack hold (24kg/16kg)
Focus on breathing and recovery
[Beginner scaling: 16kg/12kg]

WOD:
It’s High Intensity Interval Training day. The HIIT method is interval training performed at such an intense level that your body will burn calories and fat both during AND after the intervals.

4 rounds for time:
SPRINT ALL OUT 15 sec
Rest 15 sec
SPRINT ALL OUT 20 sec
Rest 30 sec
SPRINT ALL OUT 25 sec
Rest 45 sec
SPRINT ALL OUT 30 sec
Rest 60 sec
SPRINT ALL OUT 30 sec
Rest 90 sec

**This is also referred to as “EPOC” (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout.

The result is that you will burn up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace. **So, reserve your spot on Zen Planner to do this with Coach Heidi!

Responses

  • joncoffey

    6AM CFE: 10’36” (subbed 15 squats for the pushups, due to the nasty sidewalk + the rain). Pretty sure I missed one or two rounds of squats. Chrissy peer-pressured me into doing the AMRAP as a cashout: 5 rounds + 9 reps

    • KKeen

      Ha! it seemed like a good idea…until completing the first round. =)

  • jsg

    7:15am
    A: 145-155-165(f)
    B: 4 rounds even / 115# / 20#

  • Albert Insogna

    A: 115#
    B: 5 rds + partial up to 7 t2b, at 85#. Really enjoyed this one.

  • reisbaron

    A: 135# – pushups 10-10-8

    B: 4 Rounds, 3 V-ups (135#, subbed V-ups for T2B)

    Energy bottoming out…been low-carbing it and it’s chipping away at my metcons/loads. Tough to stare down at 135 out of breath, as I break up six cleans. Temporary situation, but humbling for sure…

    …will work for glycogen…

  • Aaron Segal

    A. Power cleans: sometimes they are a beautiful Picasso and other days I cannot draw a stick figure 185#

    B. I thought 5 rounds but I think it was 6 + 6pc @ 135#

  • BenS

    A: 155, 165, 165, 12 pushups after each set
    B: 5 rounds plus 9 reps at 125#

  • Jana B.

    A: 83-93-103
    B: 4 rounds + 9 vups (switched to vups in round 3; 73# and 14
    C: Row: 5 rounds of 1min sprint/1min rest. This sucked in a whole new way than 30:00 at a decent clip

  • David Stogsdill

    5:45 WOD
    A: 115, 135, 135# 12 push-ups each round w/blue band
    B: 6 rounds + 4 PC @ 85# and 20#
    Made it to the last half of Tony’s Q&A. Interesting to hear some of the logistics and behind-the-scenes of the CF Games. Looking forward to March!