Saturday 130119

REMINDER: This weekend and every weekend, all classes meet at our 28th St. location ONLY.

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 [please note this is a TESTING DAY!]: A: Take 15 minutes to work up to a 3-rep-max strict press OR 3 sets not for time: 5 strict pullups, 5 ring dips/10 ring pushups. 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

Coach Will says: “Post-’Fran’ 7:45am class, a.k.a. ‘The Shirt Club.’ Board Members: David S. and Peter F. Other members (L to R): Jason L., Mary, Peter F., David S., Conor, Damien, Al, Brett, Brandon, Kenny, Matt, and Juan.” :)
theshirtclub

Here’s what’s on tap for Sunday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
7 rounds not for time: 3 deadlifts, 3 hang cleans–do not remove hands from the bar during the round.

Responses

  • Ben

    seriously, why do people take their shirts off during workouts? I’m not actually trying to be a jerk, i just don’t know why…

    • Jason L.

      Thermoregulation

    • joncoffey

      To make Jason’s point longer…it’s about evaporation. Wicking shirts make you hotter because when you draw the sweat away, it can’t cool you down. Cotton traps the sweat; it still evaporates to cool you down but less efficiently than if you go shirtless. Also some people find the stickiness of uncomfortable.

      That said…you’ll never see my moobs out during a WOD (you’re welcome). For those of us who are not so elite…I personally prefer an 80/20 cotton/poly blend.

      • SteveD

        I had to upvote this. Obviously because he used the word “moobs”.

    • Jana B.

      At 26th street, 3rd floor in the mornings its all to see if we can get Coach Will to take his shirt off…

    • Jason L

      It makes you 10% stronger …grow a beard

      • david slifer

        Oh definitely – if you grunt and yell it’s bumped up to 15-20%

  • joncoffey

    A: 135#
    B: 6:48, rx’ed. Suspiciously this is the exact time I have logged from July, but that was scaled @ 75#/blue-band. Progress.

  • Joe W

    Fran: 3:23 Rx’d (PR).

  • Jana B.

    A: Press: Maxed out at 83 (88f – same as Wednesday – 28th street really needs 1 pound weights for pressing).
    B: Having done my test Fran Wednesday, today I did the scaled “Evil Fran” from the women’s competition coming up on Feb 2d that I somehow allowed myself to get talked into. 21-15-9 Thrusters 45#, Jumping Pullups, EMOM 3 Burpees: 9:08. No escaping the Fran burn
    C: 5k recovery row.