Friday 121221

Black Box WOD/Beginner WOD:
A: Hang snatch 3×3
[Beginner: Hang power snatch if mobility-restricted]

B: Snatch deadlift 5×5 [Black Box scaling] or 3×5 [Beginner scaling]

Tempo Day Friday. The interval Scheme is 2 minutes on, 1 min off, 3 minutes on, 1 minute off, 4 minutes on, 1 min off and then back down.

Nicki writes: “On the island of Koh Chang, southeastern Thailand, practicing pistols.”

New & improved edition of Perfect Health Diet out now (and blurbed by our very own Court Wing!)
Paleo pasta–two options
Bodybuilder extensively explains the difference between bodybuilding, weightlifting
Fewer injuries in barefoot runners?
CrossFit Away

And another pic from Nicki’s trip: “I dropped in at CrossFit Chiang Mai this week while on a 3 week vacation with my family in Thailand. Pictured with two of the coaches, Mark and Monica. Fun to WOD in a very outdoors box – it has no real walls!”

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:

Black Box WOD/Beginner WOD:
A1: Black Box scaling: Bulgarian split-squat 3×8-10 (weaker side first)
Beginner scaling: reverse lunge 3×8-10/side (no alternating–weaker side first)
A2: Scapular wall slides

B: 4 rounds:
1 minute max reps strict pullups (or weighted pullups)
1 minute max reps walking lunges (45#/25#) — plate held at chest
1 minute max reps Russian twists (25#/10#)
1 minute rest