Tuesday 130305

Black Box WOD/Beginner WOD:

[Black Box scaling:] A: Take 15 minutes to establish a 15-rep-max on the overhead squat

[Beginner scaling:] A: 5×3 overhead squat with 2-second pause at the bottom

B: 3 sets: max unbroken wallballs (try to get 30+)

CFE WOD:
300’s & 600’s — 2 Rounds: 1X300, 1X600 w/2min rest in between.

Judy says: “Crossfit has DEFINITELY helped my strength and stamina to reach my best running times, even in the Master’s age bracket!! I ran a 5:40 mile here in Cornell’s Barton Hall competing with world record holders!” Congrats, Judy, and if you’ve got a similar story, submit it to allison AT crossfitnyc DOT com.
judith_S_racing

Walking back the squat
Great analysis of the Mediterranean diet study
Sleeping less than six hours a night skews activity of hundreds of genes
Weightlifting: Proof of life
Ang Lee and the uncertainty of success
Be sure to read about the schedule changes for Mar 7, 8, & 9 / Judges needed!

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

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: 2 squat cleans w/ 2 sec pause @ knee + 1 TnG squat clean x5 sets

[Beginner scaling:] A: 2 squat cleans w/ 2 sec pause @ knee x5 sets

B: 21-15-9 reps: power clean (135#/95#), toes to bar [Beginners scale the toes to bar to hanging knee raises or v-ups]

CFE WOD:
15 min AMRAP: 250m Row & 2 Handstand Pushups (Add 2 HSPUs every round)

Responses