Tuesday 130226

Black Box WOD and Beginner WOD:

A: 1 Clean Pull + 1 Clean + 1 Hang Clean x7 sets

B: 5 rounds for time: 5 deadlifts (275#/185#), 10 burpees [Beginners: scale down the load on deadlifts]

CFE WOD:
15 min AMRAP 400m Run, 20 Squat Jumps & 20 Push-Ups

Coach Sofia writes: “Quick stop at D-town CrossFit to visit [former CFNYC] coach Ryan before hitting the slopes in Vail.” :)
ryan_sofia

7 reasons why you should do the CrossFit Games Open
Mrs. Judo
Why focus makes us smarter–and 8 ways to sharpen yours
Tooth decay bacteria evolved as diet changed
What did you just say?

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD and Beginner WOD:

Black Box WOD [remember today is a TESTING day!]
A: Take 15 minutes to work up to a max-height box jump

B: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Beginner WOD:
A1: Back squat 3×4-6; A2: High box jump 3×2

B: 2 minutes max reps wallballs, 2 minutes max reps kettlebell swings, 2 minutes max reps double-unders/parallette jumps.

CFE WOD:
4 Rounds for Time:
Row 500m then
3 Rounds: 5 pullups / 10 pushups / 15 airsquats

Responses

  • Justin Katz

    A: 95 for 2 set
    115 for 5 sets
    B: 9:39 rx’d

  • reisbaron

    A: Clean complex @ 135
    B: 7:43 RX’d (6 seconds slower than July…yuk)

  • Joe W

    A: Worked up to 245lbs
    B: 3:21 Rx’d.

    • Brett_nyc

      Weiss? Must be. What’s up man.

      dat pullup rig….

      • Joe W

        Yup, that’s me. Just trying to get a little closer to Big BT each day.

  • MadeleineT

    I love deadlift metcons first thing in the morning.

    A: Worked up to 115#
    B: 9:25, 225#

    • reisbaron

      Great job today Madeleine!

  • Albert Insogna

    A: worked up to 145#
    B: subbed JT- 11:28

  • david slifer

    a.Worked up to 175#
    b: 3:30 @ 225#

    • Albert Insogna

      Should have gone heavier on those deads!

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

    Missed Deadlift Day. ::sobbing uncontrollably::

    Tomorrow’s habit of pairing up testing with CFE is gonna be smacking me with a whole lotta Cindy… I AM reading that correctly, right? O__o;;

    • reisbaron

      I could be wrong, but I doubt CFE programs with the intention of people doing both BB WODs and CFE in the same day. Frankly, if you’re really testing your limits on Cindy, I see little benefit to doing 12 additional rounds later in the day. There’s a fine line between goin big and goin home injured…

      • Naveen

        In traditional CFE programming, I think you’re just supposed to wait at least 3 hours between workouts and not do more than 7-8 total wods per week. That said, when I’ve done CFE wods in the past, it was all monostructural interval work – there were no other crossfit movements.

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

        Yeah, I agree about the intentions of CFE. I understand it as an opportunity to test just that, our endurance. Up to this point, I’ve found BB testing followed up with Wednesday CFE a great opportunity to follow up relatively short bouts of strength work with a sweat-sesh metcon.

        No complaints, here. Just surprised that it won’t be working out for me (and a bunch of others who do similar Wednesday double-shifts) tomorrow in the same way. I’m a creature of habit. There’s always another time.

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45, results from today.

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

    A: Worked up to 155#
    B: 5:17 RX

  • David Stogsdill

    A: Worked up to 135#
    B: 4:21 @ 185#

  • KevinBoul

    A: worked up to 135#
    B: 4:36 @ 205#

  • Jana B.

    A: worked up to 103#
    B: 6:58 with 153# DL 10# heavier but nearly 2 minutes slower :(. DLs felt great but the friggin burpees kill me every time.

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

    6:15pm Beginner

    A: Worked up to 55# for last 2 sets, felt good.
    B: 4:49 with 78# deadlifts (impressed myself by using my BW in a WOD without even knowing my max deadlift! …and then I became a unit of measure :)

  • Jen Kim

    “7 reasons why you should do the Crossfit Games Open” may have just inspired me to actually sign up to do the CF Games Open…