Tuesday 130122

Black Box WOD/Beginner WOD:
A1. Front Squat 3×4-6; A2. Pullup 3×5 (add weight if needed) [Beginners: 3×8-12]

B: For max reps: 2 minutes of burpee box jumps (24″/20″), 1 minute rest, 2 minutes of wallballs (20#/14#) [Beginners: 14#/10#], 1 min rest, 2 min row for calories.

CFE WOD:
6 X 150 yard Shuttle Sprints on 2:00. The rest is the remainder of the 2min and repeat.

The Masked Avenger (a.k.a. Bobby) taking a major bite out of the 2013 Frostbite Challenge! Stay tuned for a full report on the challenge–coming soon!
frostbite_01

Power poses
Air sense
Peach BBQ turkey meatloaf
So long, Lance. Hello, 21st century doping.
One hundred ways to say “jacked”

The Masked Avenger, unmasked, and taking his rightful place on the podium. Congrats, Bobby!
unmasked

Here’s what’s on tap for Wednesday’s classes (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box WOD/Beginner WOD:

Black Box classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy single front squat then take 15 minutes to work up to a heavy single back squat – go for a PR only if you are feeling good. Rest 10 minutes, then max reps back squat @ 85% of your heavy single. B: Max reps burpees in 3 minutes.

Beginner classes: A: Hang Snatch 5×3 (just above the knee). B: Snatch deadlift 3×5.

CFE WOD:
Indoors Team WOD! 3 Rounds of ROWING, KB SWINGS, & BOX JUMPS
3min Row that consists of :15 Sprint :15 Rest, 1 minute of REST, 1 minute of KB SWINGS, 1 minute of Box Jumps.

Responses

  • reisbaron

    Testing tomorrow, so I made up my strict press from last week…

    135 – 155 – 185* (10# PR)

    WOD – 90 reps (18 – 32 – 40)

    • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

      Reis is the 185 your fs or strict press pr? If its the strict press pr…holy moly…

      • reisbaron

        :-) Press…going for 3 plates on FS tomorrow…we’ll see how I feel. I stand a better shot of PR’ing that vs. back squat. If I go for it on both lifts I can guarantee I’ll PR on the “least burpees in the gym” statistic.

        • Jim S

          Strong man.

        • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

          Beast.

  • Jim S

    A: 3x6x185
    B: 88

    • Jim S

      Oh, pull ups. 5x 25,20,20

  • Jana B.

    5:45 Black Box
    A: 103-113-113
    B: 15/25/40
    7am CFE

    • reisbaron

      Looks like you need to up the volume a bit in your training ;-)

      • Jana B.

        Ha! At least I didn’t do a 5k row in between!!

  • Aaron Segal

    a. 205 accross, 45, 35, 35 for pullups
    b. 26,26,40 used 25# med ball 92 reps

    • Andrew

      Great work. I saw 25lb ball sitting there this evening and was intimidated by it.

  • Albert Insogna

    A1: 135
    A2: 28kg, 2 sets

    B: 32,28,38 (approx), total 98

  • Irritated

    Irritated with today’s programming. It’s up there with last week’s ground to overhead plate movement / sit-ups ridiculousness. Seriously. Something’s got to change. My body is not responding well to this programing and I’ve unfortunately begun to look elsewhere… and that’s unfortunate because I like Black Box but I’m DEFINITELY not getting what I need out of it anymore. Bottom line.

    • puzzled

      so what kind of programming would be good for your body?

    • http://www.madisonlogic.com/ vinniv

      I’m finding that the updated programming is resulting in my scores for almost every lift and conditioning aspect improving. I’m probably still within the “less-than-one-year-at-crossfit PRs all the time” phase, but my rate of acceleration on these lifts is increasing.

    • Jason L.

      email me jason@crossfitnyc.com and we can talk about it.

    • thoughts

      Have to admit, I did feel like wods were much more intense a few months ago. There are other boxes in the city that are posting more difficult wod’s. At the same time, I do appreciate the good mix of strength training and metcon, just wished I would be lying on the floor more often.

      • reisbaron

        Intensity isn’t something that is programmed.

      • Aaron Segal

        I too once thought that redlining everyday would make me better at crossfit. It was when I started incorporating more strength and scheduled my rest days that everything started to improve. Some days I go 100% and others I go with less intensity, that choice is up to you. Just my thoughts and experience.

    • Hari Singh

      Is your objection with the movements (burpee box jumps, wall balls, rows) or is your objection with the time domain? Would you have been happier if that had been 3 Rounds or a 20-Minute AMRAP?

    • reisbaron

      Somebody better call Rob Orlando and tell him how ridiculous this is – http://bit.ly/V4AzKL

  • http://www.facebook.com/leienming Andrew Louie

    A: 205
    B: 26, 55, 48 – 126 total

    This one was kind of fun :)

  • http://www.madisonlogic.com/ vinniv

    Left my Adidas grey and black oly lifting shoes at the 28th St location during the noon WOD. Any chance someone picked them up and put them in Lost n Found?

  • David Stogsdill

    5:45 WOD
    A1: 3×5 FS — 135, 145, 145#
    A2: 3×5 pullups w/ 8kg
    B: 23/33/36=92 reps w 24″ box and 20# WB

  • Andrew

    A: 185 across
    B: 28-38-40 Rx

  • Gordon

    Squat Testing. Can’t wait. Let’s see if the Bulgarian Split Squats and other movements have helped raise my PR.