Friday 130125

Black Box WOD/Beginner WOD (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):

Black Box scaling: A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
B: 12 minutes: 3 hang cleans on the odd minute, 5 HSPU on the even minute

Beginner scaling: A1. Power Clean 3×3; A2. Pushup 3×8-12 (put a band around the back if needed)
B: 12 minutes: 3 power cleans on the odd minute, 10 pushups on the even minute

CFE WOD:
Tempo Run 3 ROUNDS: 1minute up tempo, 1 min ‘off,’ 2 min up tempo, 1 min ‘off’.

Wednesday’s Testing–morning results courtesy of Coach Sara:
testing

Is there one right way to run?
Immediate effects of kinesiotaping on quadriceps muscle strength
Chicken, why art thou so mediocre?
The secret to success
Free online mobility seminar with Kelly Starrett of CF San Francisco

Here’s what’s on tap for Saturday’s classes, all at 28th St. only:
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 [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up 3RM front squat and then 15 minutes to work up to a 3RM back squat. B: Max reps burpees in 3 minutes.

Responses

  • reisbaron

    6:45 Will’s class…

    A: 185 – 205 – 205 (push-ups 8-8-8 unweighted)
    B: 135# – HSPU w/ 45+10 (Rd 1) & 45+25 for the duration

    The Tuesday max press then Friday HSPU WOD doesn’t make for a winning combination. (disclaimer: max press wasn’t programmed for Tues. I made it up from last week)

    Random thoughts…Ron kicks major ass, sharing our favorite curse words allows us to lift heavier, and yelling “Muthafuckin Friday” in unison after class allows for better recovery.

  • Albert Insogna

    A1: 135,155,155
    A2: 45,45,70
    B: Hang cleans at 125. Would be nice if my front squat didn’t suck…

  • iRon Bucks

    A: 185 – 205 – 205 (8-8-8 push-ups w/green band to make me dance)
    B: 135# – HSPU w/ 45 plate to cushion my head from the hard floor

    figured 10 degree weather + my friday am laziness was a recipe for a shit sandwich… a packed class with homies I haven’t seen in a while (shout out to Vicki and Jeff) + a beast as a partner (hard not work hard when REISus is watching you) + 80′s pop mix on the 1′s & 2′s = a party @6:45a.

    …and “Mr. America” is hilarious -> https://twitter.com/CharmelMaynard/status/294827632212709376

    • reisbaron

      “Just along for the ride” – LOVE this. Solid work today Captain…

      • vikkikatz

        6:45 has not been the same without your two-step, Ron! You and Reis rocked it today :)

  • notest

    Will there be an alternate WOD tomorrow (maybe sth not involving heavy squats, as my legs and knees are toast) for ppl who already tested on Wed?

  • Jason L.

    alternate WODs for testing this month:

    1/26 – A1. Back Squat 3×6-8; A2. alternating 1-leg jump and reach (contralateral) 3×6
    B. 3 rounds for time: 25 KB swings (2pd/1.5pd), 25 burpees

    2/2 – A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
    3 rounds: 5 power cleans, 15 KB swings, rest 2 minutes

  • Jason L.

    alternate WODs for testing this month:

    1/26 – A1. Back Squat 3×6-8; A2. alternating 1-leg jump and reach (contralateral) 3×6
    B. 3 rounds for time: 25 KB swings (2pd/1.5pd), 25 burpees

    2/2 – A1. Power Clean 3×2; A2. Weighted Pushup 3×6-8
    3 rounds: 5 power cleans, 15 KB swings, rest 2 minutes

    • notest

      so much for no heavy squats :)

  • Arun

    Is there an alternate workout to the testing tomorrow?

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

    A: 175, 185, 200 (pr). Pushup 8 reps w 45# plate
    B: 140# – HSPU w 1 abb mat

  • David Stogsdill

    3:00 WOD
    A1: 3×3 power clean — 135, 145, 145#
    A2: 3×8 push-ups w/ 25# plate
    B: 105# & HSPU to 1 abmat, hands on 25#s

  • Aaron Segal

    A. Worked up to 195 (lifts have not been feeling good) push-ups worked up to 70, will go heavier next time
    B. 155 hang clean and 10 hspu per round