Thursday 130404

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Open WOD 13.5:
Details here. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:] A1: Front squat 3-2-1-3-2-1–increase the load from the 1st to the 2nd wave (i.e., 2nd set should be heavier than 1st) B: 50-35-20 reps for time: Wallball, Pullup, DU

[Beginner scaling:] A1. Front Squat 3×6-8; A2. Pullup 3×8-12 (scale to negatives or partner pullups) B. 40-25-10 reps for time: Wallball, Pullup, DU

CFE WOD:
Tempo Work:
2X2min up tempo
2X3min up tempo
1X4min up tempo
All with 1 min recovery run in between each interval

Leslie and Nicole having some kettlebell photo fun:
leslienicoleKBs

Come compete, spectate, & (after) party with us this Saturday, April 6th — DETAILS HERE!
Pistols
Second lives
The sleep-better diet
The obstacle IS the path
Mindfulness requires practice and patience
Updated schedule changes for this last week of the CF Open at CFNYC

Here’s what’s on tap for Friday’s classes:
Open WOD 13.5:
Details here. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:]30 min amrap: 15 unbroken shoulder to overhead, 15 unbroken DUs/30 unbroken SUs, 60 sec. plank hold

[Beginner scaling:]30 min amrap: 10 unbroken shoulder to overhead, 10 unbroken DUs/30 unbroken SUs, 60 sec. plank hold

CFE WOD:
Tempo Day Friday:
2X2min up tempo
2X3min up tempo
1X4min up tempo
All with 1 min recovery run in between each interval

Responses

  • Tips for 13.5:

    Do you remember when I put a 5 minute time cap on Fran the other day? You had a case of “fuckarounditis” until the last minute, then you shoved the gun in your mouth and got to work. Welcome to four minutes of that hell.

    Holy shit…

    This one is a beast. Let me reiterate a few previous tips quickly- no one can scale the Open WODs, never miss a rep, don’t let your grip fail, use a designated cheerleader, move efficiently and have a strategy for the toughest 4 minutes of your life. Two more tips…

    Work. Then when you don’t want to work any more. Work.

    And know yourself. If you can do a set unbroken, cool, do it. If you need to rest, do it. Breathe. Then get back to work. The simple math is this folks- 15 thrusters or pull ups every 30 seconds will get you to infinity and beyond. Are you mentally tough enough to get there?

    This is the only post where I’ll pass on saying have fun. There should never be anything fun about Fran.

  • 11.6 – 56 reps (8 rep per minute avg) 2.5″ band + 2″ band
    12.5 – 64 reps (9.14 rpm) black-banded C2B
    13.5 – 48 reps (12 rpm) black-banded C2B

    I get that it’s not the same this time because of 4 mins vs 7, but you need some sort of baseline to compare, and it’s fun to frame things as progress even if your framing is loose. AND neither of the first two were three days after my 2nd best Fran. So there you go. I CRUSHED it.

    Found this in my notes for 11.6: http://bit.ly/mWaUDy – You think I’m a nerd now…

    • Tarek Mohamed

      Congrats! But I don’t get it, you scaled 13.5? You mean for yourself?

      • …out of necessity. I don’t have pullups. So I put up 15 reps for the Games and 33 more for me. My opinion on scaling the Open WODs is that I enrolled in the Open. I should be able to do all of the WODs, whether that means I put up a 3 on one of them or 153 on another. If the theme of the Open is inclusion, then anyone at any skill level should have the ability to do the WODs.

        • Jana B.

          Seriously Reis, for me you sooooo embody what crossfit is about.

          • Naveen

            Reis performs high intensity functional movements across broad time and modal domains.

          • Jana B.

            LOL – yes he does!!

        • reisbaron

          kind words, you crazy kids…

  • Anon

    What are your thoughts on this article? Was surprised not to see it on the blog.

    http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/

    • They only address static stretching, except for the end of the article where movement is encouraged. But someone should hip them to mobilizing joints and stretching joint capsules (in addition to grinding matted muscle tissue with rollers, barbells & lacrosse balls), a la Mobility WOD . While static stretches may yield negative results, mobility work has literally erased my knee and back pain, and enhanced the quality of my movement in the gym. They should try squatting heavy without mobilizing their hips, and then with. It’s a world of difference.

      • Agree 100% with Reis and will add that if you can’t get into proper positions (flat back on your deadlift, below parallel on your squats, overhead barbell w/neutral spine, etc.), then you have no business doing those movements without mobilizing on the regular, including pre-WOD but also just as often as you can fit it into your schedule.

        Thanks for bringing the article to my attention–I am linking it soon but I have to add that the folks who need mobility/flexibility the MOST tend to read articles such as that one and then not do any mobility work, and that’s a shame.

      • Jared_h

        Reis – any recommended movements to increase hip flexor and IT band flexibility besides the foam roller?

        • reisbaron

          This is a HUGE MOB video for staving off IT band syndrome and working on the hip flexors: http://bit.ly/Yzk2lp

          • Jared_h

            Thanks Reis, this is super helpful. We haven’t met, but I always appreciate your comments and insight.

  • Jana B.

    13.5: 16 (3+ minutes on the pull-ups. Plus I fell off the bar and banged up my shin -m glad that ones over!)

  • Albert Insogna

    wod (50/30/20)- 14:00