Thursday 130523

Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups

Competition Team WOD:
A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 heavy sets, no failed reps).

B. 2-3 sets of push ups, 3 minutes rest between sets: Complete 1 set with 1-2 reps left in the tank, then a 2nd set to failure. Anyone with weaker push ups can add a 3rd set to failure. Those that can perform 50+ unbroken push ups with solid mechanics can sub in weighted, dynamic, ring or banded push ups for additional resistance.

C. For time: Collect 2 minutes in an L-sit in as few attempts as possible.

CFE WOD:
Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.

Our CFE’ers know when to hold ‘em… ;)
yougottaknowwhentoholdem

SCHEDULE CHANGES, effective June 3rd!
Smile in each moment
Elbow pain
The Nocebo Effect: How we worry ourselves sick
Find your meaning
How pain works, part 3: Nociception

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

Black Box WOD/Beginner WOD:
Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest
Round 2: 30 second AMRAP russian kettlebell swings 2/1.5 pood, 30 seconds rest
Round 3: 30 second AMRAP burpees, 30 second rest
Repeat for 18 total rounds (6 of each.)
Score is total Reps

Competition Team WOD:
A. Power Clean Ladder 6-1 reps, working up to a heavy single, minimal rest between sets

B. For time: 50 wall balls (25/16#), 40 overhead lunges (45/35#), 30 pull ups

C. Spend 5 minutes working on side splits

CFE WOD:
Tempo Run 1X10min UP TEMPO. This is’ race pace’ for 10 minutes.

Responses

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

    AM:45 results.

  • Zephan

    Fran: 8:11 Rx (first time Rx) Will shoot for <6:00 next time

  • runtothesun

    And my two year no-vomiting streak bites the dust…

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    6:43 rx (PR last score 7:23)

  • Albert Insogna

    5:04 PR. Took about 10 seconds to get that last pullup.

    • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

      Nice job!!!

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

    7:38 (75#, kipping pullups)