Thursday 130221

Black Box WOD and Beginner WOD:
[Black Box scaling:] A: 2 Snatch Hi-pull + 1 Snatch x7 sets

[Beginner scaling:] A: 2 Snatch Pull + 1 Hang Snatch (above the knee) x7 sets

B: “Isabel”
For time:
Snatch 135#95#, 30 reps

CFE WOD:
4 rounds for time:
SPRINT ALL OUT 10 sec
Rest 15 sec
SPRINT ALL OUT 15 sec
Rest 30 sec
SPRINT ALL OUT 20 sec
Rest 45 sec
SPRINT ALL OUT 25 sec
Rest 60 sec
SPRINT ALL OUT 30 sec
Rest 90 sec

Joel’s 5-month transformation: “I changed my diet a little, I stopped eating out completely, and cooked most of my meals. I worked out Mon, Wed and Fri, for 4 weeks straight and then take a week off,….there really wasn’t any particular reason why I did that, guess after 4 weeks I just needed a break. Besides that, there really wasn’t any other think I did,…I did how intentionally select classes that had a lot of core movements and I tried as much as possible to get the technique correctly. That’s about it.” Congratulations, Joel!
beforeafter

Squat therapy: Four drills that will improve your squat
10 terrific food documentaries on Netflix streaming
CrossFit: Save the tens! (video)
How I was so wrong about sleep
Why 4 workouts a week may be better than 6
Upcoming schedule changes, beginning Monday, March 4th

Here’s what’s on tap for Friday’s classes:
Black Box WOD and Beginner WOD:

[Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side
B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

[Beginner scaling:] A1. 4×3 Push Jerk; A2. Wall Ankle Mob 4×8/side
B: Partner version of “Nate” – sub 4 chest-to-bar pullups for muscle-ups, feet-elevated pushups for handstand pushups

CFE WOD:
2X300m, 2X600m, 1X900m up tempo w/300m recovery between each up tempo

Responses

  • joncoffey

    6:15AM
    A: 65-65-75-75-85-85-95
    B: 3:56 @ 85# compared to 09/28/12 4:08 @ 75#. Bit by bit. Maybe in a few years this movement won’t seem so foreign.

  • Jared_h

    I don’t know Joel, but I would love to get a sense for the type of stuff he was eating to reach his weight loss goals. Joel, if you’re reading this, please fill us in!

  • joelokpala

    Hi jared_h, I just stayed away from carbs. No pasta’s no rice, no white bread…..stuff like that. Most of the time my meals where meats ( chicken or beef ) and salad or mixed vegetables.

    • d_simon

      do you have a history of low bodyfat %? background in bodybuilding? is this part of a normal bulk/cut practice? very impressive results regardless!

      • joelokpala

        Thanks!..I do have a history of low bodyfat%. No solid background in bodybuilding, especially nothing like crossfit. If there’s anyone I’d thank, its the guys and girls at Crossfit NYC!!. O and Sully!.

        • Jared_h

          Thanks Joel!

  • Court

    Really awesome work, Joel; nice!

    • joelokpala

      thanks man.

  • http://www.facebook.com/ben.m.50 Ben M

    Made it to the 3:00 today. Love it when I’m lucky enough to make a midday WOD.
    A: 65, 85,85,85, 105, 105, 105
    B: Isabel #95 2:28. Should have gone up to #115.
    I’m glad there has been a lot more focus on the snatch. I certainly need the practice.

  • T-Money

    Today’s workout will be my 50th ever Crossfit workout, yayyyy

    • Jim S

      Awesome!

  • Jim S

    A: 85,95,95,95,95,100,105
    B: light, slow and controlled. 75lbs 6:22