Tuesday 130108

Black Box WOD/Beginner WOD:

Black Box scaling: A1: Bulgarian split squat 3×8-10/side–weaker side first. A2: Scapular wall slides 3×8

Beginner scaling: A1: Reverse lunges 3×8-10/side (no alternating)–weaker side first. A2: Scapular wall slides 3×8

B: For reps: 3 minutes of strict pullups, 2 minutes of overhead walking lunges (45#/25#), 1 minute of handstand pushups.

4 X (100m SPRINT + 100m jog) REST 2-4min, 2 X (100m SPRINT + 100m jog) REST 2-4min 1 X 100m SPRINT

If you’re wondering why you’re looking at water bottles instead of sweaty, smiling faces or an impressive deadlift, that’s because this is a PUBLIC SERVICE ANNOUNCEMENT from your coaches at CFNYC: Please pick up after yourself so that you coach doesn’t have to. Thank you! (P.S.: In case you’re wondering where SO MANY water bottles came from, Coach Avery picked all those up after just two hours’ worth of classes this past Saturday.)

New videos from Coach Jason covering the new moves in the January programming: Lateral lunge with overhead reach / Contralateral jump & reach / Snatch-grip Romanian deadlift
Here’s why the brain is so awesome
Top tips for your first 2 years of CrossFit
How to sit in a chair and drink tea
Why you won’t be the person you expect to be (plus a rebuttal)

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

Black Box WOD/Beginner WOD:
Black Box scaling: A1: Power clean 3×2; A2: Weighted pushup 3×6-8

Beginner scaling: A1: Power clean 3×3; A2: Pushups 3×8-12 (add a band around the back if needed)

B: “Grace”
For time:
135#/95# Clean and Jerk, 30 reps [Beginner scaling: 95#/65#]

**Indoor CFE at 28th St.**
WOD: “Time to Chip Away-CFE STYLE”
20 Pullups
30 Box Jumps
40 Lateral Jumps (paralletes)
50 Double Unders
60 SuperMans
70 calorie row
80 Air Squats
90 Flutter Kicks
100 Mountain Climbers