Tuesday 130115

Black Box WOD/Beginner WOD:
Black Box scaling: 5 minutes, as many reps as possible (“AMRAP”) of: 10 plate ground to overhead (45#/25#), 10 situps; rest 5 minutes. 4 minutes, AMRAP of: 8 plate ground to overhead, 8 situps; rest 4 minutes. 3 minutes, AMRAP of: 6 plate ground to overhead, 6 situps; rest 3 minutes; 2 minutes, AMRAP of: 4 plate ground to overhead, 4 situps.

Beginner scaling: 4 minutes, AMRAP of: 8 plate ground to overhead, 8 situps; rest 4 minutes. 3 minutes, AMRAP of: 6 plate ground to overhead, 6 situps; rest 3 minutes; 2 minutes, AMRAP of: 4 plate ground to overhead, 4 situps. 1 minute, AMRAP of: 2 plate groujd to overhead

CFE WOD:
1 mile at the track. However, in between each lap: 20 jumping squats, 20 situps, 20 double unders.

Coach Tom (holding the kettlebell) and his Brother Firefighters Anthony Simoncini, Justin Bertan and Joe Palumbo took first place in the first annual Firefighter-only ALS Fire for Life Competition at Reebok Crossfit 5th Ave. Team name: “It Ain’t Easy.” Congrats, Tom!
tomcompetition

Miss America does CrossFit
You’re a great person and you need to believe it
Broadway actor aims for regional CrossFit competition
My tennis elbow protocol: For posterity’s sake.
10 ways to stick to your goals

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

Black Box WOD/Beginner WOD:

Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you are feeling good. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups

Beginner classes: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall-slides 3×8. B: 5 rounds for time: 14 jump switch lunges, 7 pullups

CFE WOD (indoors today and every Wednesday during the winter):

A: Rope Climb Practice
B: ‘High Noon’ For Time
Complete the following: 12-11-10-…3-2-1
Row For Calories
Box Jumps (24”/20”)
Push Ups

Responses

  • joncoffey

    6:15AM Beginners’ scaling: 5-5-5-5. I managed to hit myself in the face with my first rep. This is why we wear our backup glasses to the gym.

  • Justin Katz

    RX”D

    A:Round 1: 4+10G2O
    Round 2: 4

    Round 3: 3+6G2O
    Round 4: 3
    Round 5: 4+2G2O

  • reisbaron

    Greetings:

    If you were in an advanced class, and you did the extra 1-minute round, you can find it on the main Crossfit NYC page in Beyond the Whiteboard ( http://bit.ly/szGRa6 ) under the “Beginner WODs” in the top pulldown menu. Since only beginner classes were programmed to do the 1-minute round, this was not entered under Black Box WODs in the BTWB system.

    • Keka Schermerhorn

      Thanks Reis!

  • david slifer

    6-6-6-6-5…. Pumped for Fran

  • http://www.facebook.com/hilores Amber Rodriguez

    7:15AM Beginner’s — 6/6/6/6
    Had fun with this one.

    Was I the only one who felt like the Benny Hill Theme would’ve gone nicely as musical accompaniment to the last two rounds?
    (http://www.youtube.com/watch?v=MK6TXMsvgQg)

  • Tarek

    What happened to Coach Bo? Haven’t seen in him in a while and I don’t see him on the schedule.

  • Aaron Segal

    Did the beginner wod, so started with 4 minutes: 312 reps rxd
    9, 8, forgot the last 2.
    Franxiety, I have it

    • Andrew

      I’ll be sure to post my time tomorrow morning before the noon class so you’ll feel better about yourself

  • Steve Slo

    Windmills (5 each arm): 20kg, 24kg, 28kg
    6, 6, 6, 5 + 1 sit up

    …not at all excited for Fran.