Friday 121228

Black Box WOD/Beginner WOD:
A1. Push Press 4×3; A2. 30 sec goblet squat hold x4 sets

B. 100 burpees for time with a 10-minute time cap.
[Beginner scaling: 75 or 50 burpees instead, with the same 10-minute time cap.]

CFE WOD:
It’s time to race off the holiday carbs! 10 to 1 ladder: burpees/situps and a 100 meter sprint between each set. (Please note that next week, CFE will hold classes on Monday, Thursday, and Friday. The following week will resume a normal schedule of Monday through Friday.)

Taina’s squat is so bright she’s gotta wear shades:

The woodcutter
The stone (CF Journal–free download)
The little trick to make any moment better
Spicy baked cauliflower and sweet potatoes
Turn toward the mind
Should Santa Claus still be fat?

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

Black Box WOD/Beginner WOD:
A1. Front Squat 3×3; A2. Pullup 3×8-12 (add weight if needed)

B: 3 rounds: 8 front squats @ ~75% of heaviest triple, 1:30 row (hard effort), rest 2 mins – people can pair up (sub double unders or lateral jumps if possible and needed)

Responses

  • ds

    After 3pm why are there so many beginner classes? It is annoying that the choice is either 3pm, 515 or 615 with nothing in between. is this just temporary due to the holiday week?

    • Sam Snyder

      There would usually be classes on the :45′s for each of those hours as well. Temporarily for the Holiday week they are cancelled!

    • Hari Singh

      After 3:00 PM tonight, there are 8 Beginner WOD’s and 3 Black Box WOD’s. This closely reflect the nearly 2-to-1 preference our members have for Beginner WOD’s over Black Box WOD’s.

      Attendance drops about 40% between Christmas and New Year’s. For tonight, we canceled Beginner WOD’s at 5:00 PM and 6:00 PM, and we canceled Black Box WOD’s at 4:45 PM, 5:45 PM, 6:45 PM, and 7:45 PM.

      The WOD involves Push Presses, Goblet Squats, and 100 burpees for time. There is no reason for you to avoid taking a Beginner WOD, if you find one of those times more convenient.

  • Jag

    8:30am
    A1: 95-115-125-135(pr)
    A2: 20kg
    B: 100 burpees / 10:01; and yes coach Jason, I feel like better person for it…

  • david slifer

    A1: 135-145-155-165(fail)
    A2: 24 kg
    B: 6:38

  • Albert Insogna

    A: 125,135,145,155
    B: 6:59

  • reisbaron

    Paid a holiday visit to Crossfit Morristown today. Boy when they say we’ re doing front squats they are most certainly not fucking around…

    warmed up to 245, and dialed it back a bit for the EMOM…

    EMOM 15 mins – Front Squat singles from rack @ 90% (225#)

    rest 5 mins, then:

    50 Front Squats for time @ 155# (from floor)
    EMOM 1 Muscle up

    8:57 @ 155 (MU’s scaled to 3 banded dips)

    • Jana B.

      My legs hurt just reading that.

  • Jana B.

    A: worked up to 113 (failed on 3d rep)
    B: 9:56 (seriously who I vented this move??)
    C: 10k row 49:25 (I think this is a pr but I’ve only done 10k 2 other times and both were around 55min I think. Wasn’t really keeping track then)

  • SteveD

    5:30pm with Coach Tom

    A: 95-115-135-140 (fail)
    B: 100 burpees/5:34 (PR) – thanks to Coach Tom’s amazing motivation