Announcing Post-Elements WOD Classes!

Starting today, we are adding two new “Post-Elements WOD classes” at 7:30 PM on Mondays (with Hari) and Wednesdays (with Rickke). These classes will be geared towards people who have finished Elements during the past six months or so.

Until these classes fill up, we will open them to regular members who may be looking for an alternative workout. The Post-Elements WOD will typically be announced on the blog. While these WODs are less likely to involve highly technical movements, do not assume they will be easy.

Monday’s WOD will be Open WOD 11.2:

15 minutes, as many rounds as possible (“AMRAP”):
9 hand-release pushups
12 relatively light dead lifts (weight scaled as needed)
15 box jumps (height scaled as needed)

In Post-Elements WOD classes there will be an emphasis on reviewing the movements and on learning to push through the WOD.

Monday 110502

BLACK BOX WOD (current skill: front squat):

front squat 5-5-5-5-5

Post loads to comments.

Compare to 110203.

The sleep checklist
Inspiration and imagination
Death to heel striking
The genius in all of us
Yell at your bar

Mishik shows us the difference one stretched shoulder can make…

(photo courtesy of Court)


  • Front Squats

    Warmup – 45×5 – 65×3 – 95×3 – 145×3

    WOD (sets of 5) 145 – 165 – 175 – 185 – 200*

    *4 reps then 1 fail. 200 was my previous 3-rep max PR (Feb11), so I guess technically it’s a 4-rep max PR 😉

  • Hari

    As I read it, we are in a three-way tie for 30 in th region. I don’t know how these ties are decided. If anyone doubts that every rep counted, consider this:

    We placed 35 on the last WOD with 553 reps. This after Mike K and Avery both came last night to redo the WOD. (Avery gained 9 reps to 88 and Mike gained 3 reps to 103)

    One more rep by anyone of our top six people would have given us 554 reps total and put us in a tie for 34 on this WOD. It would also have pushed the two teams we are tied with for 30 overall down and put them in a two-way tie for 31, leaving us in sole possession of 30.

    So, we may have missed qualifying by literally one rep.

  • Jeff

    Thanks Mike K and Avery!

    • MC

      Awesome work!

  • Emerson

    I have a couple of friends who are interested in checking out the 6:30pm free class on Wednesday. Do they need to sign up or can they just show up?

  • Sam G

    Nice work Mike k and Avery! Hope we get it next year.

  • jenn

    Day 1 of Starting Strength for me:
    3×5 back squat @155#
    3×5 bench press @75#
    1×5 deadlift at 155#

  • keller

    backsquat 12×2 with 45 sec rest: 185 for first 4 sets, then hip flexor really hurt still from my back injury, so dropped to 155 for last 8 sets

    push press: 115, 135, 145, 155, 165 – all felt good… will go heavier next time

    then the volkswagen:

    21-15-9 body weight bench press / pullups – 14:39, scaled to 155# (185# body weight)

  • drake

    135, 155, 155, 155, 155

  • Jay

    135, 145, 155, 165, 175

  • Lisa

    63, 73, 83, 93, 103

    • Nikki

      And a PR for Lisa! 🙂