Friday 130208 — stay tuned for weather updates

UPDATE! AS OF 4:30PM: ALL EVENING WOD CLASSES THAT START AT HR:15 ARE CANCELLED.

As of 9:30pm Thursday, Feb 7th:
All CFE WODs (6, 7, 8, 9am) are CANCELLED due to the weather. Please stay tuned to this blog post (including comments below) for updates as needed.

Black Box WOD/Beginner WOD:
7 min AMRAP @ 80-85% effort [Beginners: 85%] – 5 burpees, 10 plate ground to overhead (45#/25#), 15 double unders/30 single unders; rest 3 min x3 sets

CFE WOD:
Tempo Day 4 X 600meters at an uptempo pace with a 100m recovery jog.

CFE WODs cancelled due to inclement weather as per above announcement.

Kevin B. is signed up for Hope for Kenya at CFNYC: “I’m thrilled to give a little bit of money and donate some sweat to this great cause.” Thanks, Kevin B.! And if you haven’t signed up yet, please do. (Here’s why you should.) And a big shout-out to our latest sign-ups: Zac, Mike W., Mary, Simon, & Peter!
kevinbouley_kenya

THIS WEEKEND ALL CLASSES at 26th ST (not 28th)
Bob Harper: ‘I drank the CrossFit Kool-Aid.’
What’s it like to eat by the government nutrition guidelines?
Scaled, rx’d, and “ALJ”
Respect
Pastrami’d sirloin

Here’s what’s on tap for Saturday’s classes, all at our 26th St. location (NOT at 28th as usual):

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 power clean; Then take 15 minutes to work up to a heavy single deadlift – go for a PR only if you are feeling good.

B: 100 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Beginner classes [please note this is a TESTING DAY!]:
A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall-slide 3×8.

B: 3 rounds for time: 12 kettlebell swings with left arm, 12 KB swings with right arm, 12 walking lunges w/ KB in goblet hold.
A: Take 15 minutes to work up to a heavy 3-RM power clean; Then take 15 minutes to work up to a heavy 3-RM deadlift – go for a PR only if you are feeling good.

B: 100 KB swings for time @ (1.5 pd/1pd) – do NOT scale (up or down) if you don’t need to; KB swings must be overhead.

Responses

  • Brad Hoover

    Hey, is anybody partaking in the Second Annual Royal H. Burpee Challenge that begins tomorrow? One burpee tomorrow, two burpees Sunday…culminating with 116 burpees on June 4 on what would have been Royal H. Burpee’s 116th birthday. – http://www.crossfitadvanced.com/blog/royal-burpee-challenge-2013

    • Hari Singh

      I don’t want to discourage you, but this is a bit of a rookie mistake. People who do these challenges and stick with them tend to have a very high injury rate.

      My advice: Do the WOD, stretch, recover, eat right, sleep. You’ll be much better for it 116 days from now.

      • Brad Hoover

        Sage advice. Thanks Hari.

  • Daniel L

    Apologies if it’s already been mentioned in the comments of a previous post, but what is the alternate WOD tomorrow for those who tested on Wednesday?

  • Matt

    So I take it classes are still on for tonight?

  • Hari Singh

    All HR:15 Evening Black Box WOD’s are canceled.

  • http://twitter.com/nixster017 Nicki O.

    4:15pm

    Total of 3 sets with 10# plate + DUs: 10 rounds even.
    DUs massively slowed me down as I can only do them 1-2 at a time, but this was really good practice! It was also a much harder WOD that it seemed (anything with built-in rest turns out to be really tough)

  • Aaron Segal

    Worked up to 1 heavy set of bear complex:
    205

    • Andrew

      Beast!

      • Aaron Segal

        Hope the new job is going well

  • Jim S

    Dropped in at Crossfit Old Town (Alexandria) tonight. Fun WOD.
    Muscle up (subbed 2x pull-ups), double under, ground to overhead 125lbs
    10/100/2, 8/80/4, …, 2/20/10. 24:55
    Something clicked with double unders. Turned in some 40 in a rows tonight.

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

    6:45a
    15 rounds… Scaled to single unders. Noticed my DU attempts were uglier than usual. Seems like the new red jump ropes at 26th street are slightly longer than the older red ones I had spoiled myself with (can get maybe 6-8 consecutive DUs on those). Conclusion: I can either keep whining, or bite the bullet and get my own rope. :)

    Also! Finally registered for the Crossfit Games Open today (first time!), and avoided Will’s burpee wrath. Winning.

    Stay warm, everyone… Though I AM looking forward to handstands-in-the-blizzard pics… Any takers?

  • Andrew

    5 rounds + 15, 5 rounds +11, 5 rounds + 5. Tougher than it appeared on paper

  • MJG