Monday 130325

Black Box WOD/Beginner WOD:
A: 3-position snatch x5 sets

B: “CMC Pit Practice”: 7-minute AMRAP: 7 push presses (75#/45#), 7 American KB swings (20kg/12kg), 7 burpee box jump overs (20″)

CFE WOD:
‘Count Back From 10’: 10-9-8-7-6-5-4-3-2-1 sets of situps with a 100m sprint in between each set.

Thanks to Coach Melissa who snapped this photo. She writes: “Coach Tom’s weekly bro session — Friday night all-male class cheers on the last guy as he finishes the grueling burpees of ‘Filthy Fifty.’”
filthyfiftyfinish

April 2013 schedule changes!
Science: Beef good, bacon not so bad
“The cure for grief is motion.”
How artificial light is wrecking your sleep (and what to do about it)
A really important message
How to watch March Madness at the office

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

Black Box WOD/Beginner WOD:
A1. 2 push press + 1 split jerk x5 sets; A2. Lateral lunge w/ KB pulse 3×4/side

[Black Box scaling:] B. 5 rounds: 1 minute KB swing (2pd/1.5pd)/1 minute rest–30 reps per round is the goal. If you do not reach 30 reps in any interval, perform 10 burpees per rep missed.

[Beginner scaling:] B. 5 rounds: 1 minute Russian KB swingw/1 minute rest–30 reps per round is the goal. If you do not reach 30 reps in any interval, perform 10 burpees per rep missed.

CFE WOD:
6 X 200m with full recovery in between

Responses

  • reisbaron

    First day back after illness #2 of the season. A frustrating couple of months to say the least.

    Snatches @ 95#
    CMC Prep: 3 Rds + 7 PP

    Good to get back moving again, but snatches had my head spinning and the burpee box jump overs were basically laughing at me. Re-entry is a bitch…

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

    AM:45 results. Top scores this AM on the CMC Pit- Chicks: Jessica @119. Dudes: Ron @119. Bring it PM.

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

    5 rounds of CMC…tougher than it looks on paper

  • jsg

    CMC Pit – 4 rounds + 14

  • http://twitter.com/BradHoovernyc Brad Hoover

    CMC Pit: 4 rounds + 3

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

    CMC Pit: 3 rounds + 20

    4 rounds even, I’m coming for you in 12 days! :)

  • Jana B.

    Snatches: worked up to #78
    1 min at each station for 7 minutes: 85 reps (I think?)

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