Wednesday 120912

Black Box WODs (check schedule for times and locations):
A: Determine your 1 rep max on the deadlift

B: For time:
21 Burpees
21 Toes to bar
50m Overhead Lunge @ 45#
15 Burpees
15 T2B
50m OH Lunge 45#
9 Burpees
9 T2B
50m OH Lunge 45#

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Elizabeth”
21-15-9 reps for time:
Power Cleans (115#/75#)
Ring Dips

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Find Your Fastest 400m DAY! We will find your fastest 400m time and then rest 5 minutes and run 4 X 400m @75% of that ‘determined-fast’ pace with 1min between intervals. **Bring a stopwatch if you own one. If you don’t and plan on running with Coach Heidi frequently, she recommends you purchase a basic one at any sports store.

Coach Avery writes: “Adena competed this past weekend at a Garage Games Event at CFNE. She competed in a very competitive rx’d division with the likes of Regional and Games level competitors (like Heather Bergeron, Rachel Martinez) instead of opting for an easier scaled division. Very proud of her…She PR’d her clean (over BW) in one workout and made it through all the workouts without a DNF. 34th place finish overall. Top finish was 17th in a WOD that required a long hill run, another run with a 25# plate and a final long hill run.” Congrats, Adena!

Where are you on your GOALS? Please read the re-post of Coach Bo’s “GOALS!” article.
Cave bacteria could help develop future antibiotics
Taylor Townsend dispute: USTA cuts funding until No. 1 junior loses weight (see also)
Going on a diet vs. building a life
The law of attraction: For science-heads and Secret-haters
Braised cucumbers…who knew? / Snack magic / Bison short ribs
Please read our LATEST SCHEDULE ADDITIONS! (re-post from Monday)

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

Black Box WODs (check schedule for times and locations):
A: Snatch 3×3 @ 75%

B: Find 1RM Turkish get up

C: Find max time for a 1-Arm Hang

Beginner WODs (check schedule for times and locations):
A: Find your 1 rep max on the Deadlift

B: 21-16-9 reps for time:
Burpees
Knees-To-Elbows
Overhead Squats (45#/33#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
It’s 5K day at the Box. This years Games athletes had to run an 11K so let’s slowly work our way up! Coach Heidi has a ‘find your 5K time’ day planned! Don’t be late–this is a ‘be on time’ type of CFE day! She will leave at the top of each hour to get you started!
****For those who meet Coach Heidi at the track for the 7am or 8am hours…NOTE you are NOT RUNNING AROUND THE TRACK on Thursday! Meet at the 28th at box each hour instead. Also, she asks that you bring a running watch if you have one.

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