Intermediate & Advanced WODs: Thursday 120426

Thursday 120426

Intermediate and advanced WOD classes at HR:00 and HR:40
A: Windmill / side press

B: “Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. 5 rounds, time each round.

One of our two High Noon Hero WOD classes last Saturday. (You can find the other group photo in today’s Beginners’ blog post.)

Elisabeth Akinwale on different sorts of strength
Fighting jet lag with scheduled exercise
No weigh in April / Always hungery
The reasons you’re not getting stronger
Where you live could make your kids fat / Children’s attention problems could be sleep-related

Here’s what’s on tap for Friday’s intermediate and advanced WOD classes at HR:00 and HR:40:

A: Russian gymnastics warm-up

B: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


  • Gwachsteter

    suckit Babs… I’m saving myself for FGB tomorrow. 

    • Dickie

      My favorite training methodology.

    • reisbaron

      Final paragraph is exactly what Sara was mentioning in class the other day.  The definition of fitness is morphing into whether or not your body can handle an unbalanced, high-volume beatdown.  I share OPT’s hopes that nobody gets hurt.  
      My personal masochistic irony is that I really would like to try #4.

      • Naveen

        it’s “OPT Bro”

    • Jason L.

       FYI this is Michael not James Fitzgerald’s website (younger brother).  I agree, all creatine phosphate capacity.  Lots of aerobic power testing in the open (every workout except the snatch ladder) though.  Unlike Michael, I am hoping someone’s arm comes off during the DB snatches…it’s not elite until there’s blood everywhere.

      • Brett_nyc

        100lbs one armed snatches aren’t that bad. 

        The same was said about last year’s Regionals programming.
        Remember that these athletes aren’t just trying to “handle an unbalanced beatdown”. They’re going in and absolutely crushing these workouts. Yes, the wods are heavy as hell, have lots of reps…well they’re designed to seriously tax the 30 best CF’ers in the region. I think the wods are entirely appropriate. Maybe they could be re-arranged a little here and there, or have something a little longer, but for the most part I think they’re spot on. I would also say that all of these athlete’s aerobic capacity has already been tested. It’s called the Open and they’ve already beat out thousands of other athletes to prove their CP pathway capacity at Regionals.    

        • Jason L.

           Somewhat joking on the db snatches (blood would be pretty awesome).  But in regards to energy systems testing, I do not think you can negate aerobic testing just because they placed in the top 60.  In this circumstance, it makes sense to be the huge guy who just barely makes it to the top 60.  If the deciding factor was both your open placement and your regional placement, I would totally agree with you.  I guess we’ll see in a few weeks.

  • james_vergara

    Thank you, 6am crew for the warm welcome back after a few newborn-induced rest days. I did come in for Elizabeth on Tuesday afternoon, but as everyone in 6am knows, if it wasn’t first thing in the am, it doesn’t count.

    If only Coach Will could be there….We had a small but energetic class today for Barbara.Total time as rx’d, including rests:  40:23 (which basically means that my recovery sucks)
    Splits: 4:11, 5:22 6:20, 6:28, 6:02

    • Kristin_Cunningham

      Welcome back!!!!!!!!!!!!!!!!!!!!

      woahh that was a quick first round – great job today!!!!!

      • james_vergara

        Thanks, KC!  couldnt keep it up though.  something to work towards along with the thousand other things on my list!

        • Kristin_Cunningham

          Just practice with your sons WOD toys and you will take down Barbara next time

    • Kate J

      Hey, if you’re not sleeping, you could try the 5:40am…

  • underground BBQ brisket club in NYC this summer. Sign up at:

  • first time not puking doing Barbara 🙂

    35:56 including rest 

  • AndrewNYC

    I used to hit PR’s all the time when Will was coaching with Sara….now everything has gone to S&*% , Some partnerships should be left alone, Where would Simon be without Garfunkel? Cagney without Lacey? Carmel ice cream without the salt?

    • Dickie

      How about you find your b@ll$ and start hitting PRs again?

    • james_vergara

      Yeah what he said!

    • I want the Will/Sara team back together too! (But i’m still hitting PRs). 😉

      Seriously tho…the post-elements/intermediate classes get the fancy new gym, the unobstructed pullup bars/ring stations, AND will? How about a little love for 26th street folks!

      • Dickie

        What, all that Energy isn’t good enough?

  • reisbaron

    4 Rounds 43:56 (6:33 – 8:59 – 10:18 – 9:06)

    I should’ve come in early today.  The 5th round would have me finishing at about 8:15, assuming it would be another 9-11 minute round…couldn’t push it that late.  But I guess it’s another gallon of gas for my first FGB tomorrow.  200 is a realistic goal for me.  We’ll see.  My plan always goes out the window within the first two minutes of the average WOD anyway…

    • Dickie

      I’m putting you at over 207.

      • reisbaron

        Vegas just released the over-under at 196.

        • james_vergara

          I’ll put fifty bucks on the over

          • reisbaron

            I’ll take that action ;).

          • James Stogdill

            Might work better if you take the over. 🙂

          • Dickie

            I’ll sell vol! Who’s making markets?!

  • Amanda Long

    Barbara may be my new favorite girl: 32:02 – great pre-Vegas wod!!!!

    So, I hugged Coach Sara this morning – for yelling at me through this wod and because I won’t be back at 6am until next Tuesday!!! I think that she thought it was weird 😉

    Great class this morning – loved all of the energy and encouragement!!!

    Welcome back Athlete James!!!

    • Dickie
      • Kristin_Cunningham

        yahhh Mr. Dickie’s making an appearance… I like

    • Kristin_Cunningham

       you lapped me by two rounds AND you did it RX’d 😉

      AWESOME job today!  Please win big so I can retire too :p

      Your answer to Sara’s question today should have been that you are good at being too f%*#ing awake, happy and encouraging in the morning!

      • Amanda Long


        • Dickie


    • Amanda, Sara doesn’t like hugging – she’ll fucking kill you if you try. Trust me, I know. But she DOES like back massages! 🙂

      •  very true

      • Amanda Long

        May be she anticipated my hugging before Barbara because she tried to kill me during the wod! Back massages next week for Coach Sara from the 6am class – although I am sure she would prefer back massages from FNW!!!!

    • james_vergara

      Nice job, amanda. you were flying this morning!  have a great trip and please bring Jamie F. back a tshirt.  He prefers youth medium, i believe.

      • Mike K

        Buy him a large so he can grow into it

        • Dickie

          He’s a beautiful specimen IMHO.

  • Kristin_Cunningham

    Barbara:  41:30 (5:30 – 6:23 – 5:57 – 6:23 – 5:17)  – assisted push-ups and pull-ups with green band

    I guess my last round was faster because Amanda and Gina were yelling at me 😉

    This WOD was horrific… I am still feeling light-headed

    • Amanda Long

      You did amazing KC!!!! You are getting so strong!!!!!!!

  • stephanie

    awesome 5:40 this morning with will!!!
    28th str still needs a little more energy, but will’s music mix helps!
    i hope we have a little more critical mass for FGB tomorrow…more fun with a partner!

  • MadeleineT

    6:30am Endurance WOD: run 5-6-7 minutes with 2:30 and 3:00 rests.
    pull-ups: 2-2-3-2-1

  • james_vergara

    I just starting to like our Friday 20 rep back squat party…whos with me? Michael North?

    • Michael North

      I think it is just a typo above. Should be RGWU then 20RM back squat then FGB…

      I’m sure they will correct the blog post throughout the day today.

      • Rory

        uh no thanks…FGB will be plenty for this kid

        • james_vergara

          ever been roryballed during FGB?

          • Rory

            any thoughts on Barbara and 28th or FGB tomorrow at 26th…tough decision

          • james_vergara

            Tough call.  I did Barbara today so FGB for me, but if I had to choose, I would say Barbara.  Nice long slog…

          • Dickie


          • Michael North

            What about FGB at 28th St so you can do real 10′ wall balls?

          • and there are like 6 rowers at 28th, compared to the 3 rowers at 26th… 

          • Rory

            Nah too hard 🙂

      • james_vergara

        you must be right…

  • Amanda Long

    Let me know if anyone has been to a crossfit gym in Vegas. I hope to check one out one day or everyday I am there!

    • Yes, my favorite drop in city. You HAVE to go to Crossfit Max Effort. It’s right next to the airport and it’s right off the strip. Depending on where you are – it’s a quick cab ride (15 min from the Wynn, 2 min from Mandalay Bay). Second drop in would be Sin City in Henderson but it’s a little further out. Say hi to Lindsay and Zach for me at CFME. Zach took 13th at the games last year. Beast.

      • Amanda Long

        Thanks Nick!!! Will go there in the morning or more likely tomorrow afternoon 😉

  • Barbara:  40:13 (including rest periods). Rounds of 4:58, 5:37, 5:30, 6:36, 5:33. Pullups were done 15/5, 15/5, 15/5, 15/5 and 20. Pushups were done as 5s until things started getting out of hand, situps unbroken and squats done in sets (mostly) of 15s which I was happy about.

  • Mikkilineniarun

    Barbara: 43:15 rx’d including rest 

    cash out: puking in my office bathroom about 25 minutes after I finished. 

  • Stan Strickland

    Barbara 33:15 rx’d with strict pull ups
    First round unbroken 3:00
    Then 9:53/17:31/25:41 and 33:15

  • Shannan

    I was introduced to Elizabeth yesterday and thought she was a total bitch, but along comes MFin Barbara and she takes the cake…

    probably my worst WOD ever…47min and 28 sec – Rounds of 7:10, 7:03, 7:01, 7:31, 6:24…pull-ups and situps took the longest, started pull-ups strict, quickly moved to a green band and then a black band for the last two rounds (seems like its taking me forever to get 10+ pullups)… 

    i am currently at my desk glad i do not have a job that requires me to raise my arms in any way shape or fashion and I’m glad i’m wearing a jacket because I couldn’t even move my arms to zip up the back of my dress this morning…screw you Barbara, screw you…

    • Ali

      Consistency is good though and the last one was fast! 🙂

      • Shannan

        Thanks for the support Ali! Much needed with any endurance-related WODs 🙂

  • David

    class. You helped me make this the best and worst WODs I ever had.
    Best WOD because I have never pushed myself as hard as I did today thanks to your support; was surreal; did not know where I was or who was screaming besides Amanda anchoring my feet and Kristin in front of me  (just know there were tons of people yelling at me when I took a 1/2 micro second break).

    Worst WOD b/c I have never felt so bad after a WOD. Head was exploding, took me 40mns to walk back home instead of my usual 20mns, including 2 stops where I almost threw up.

    Anyway, overall a great feeling to know what it feels to dig really deep. Thanks again.

    PS: Barbara is definitely my least preferred girl. Will do it again though.

    • David

      “BIG THANKS 6am class” got cut off at the top. Great bunch of people

      • Amanda Long

        Awesome job David!!! You finished and that is what matters!!!

        • Dickie

          Actually, not getting hurt is what matters.

          • Naveen

            it’s better to finish than be finished

          • Dickie


    • james_vergara

      Nice work, David.  And of curse, photographic evidence exists on Facebook

    • Kristin_Cunningham

       nice work David!

      I was a mess this morning too after that  – I just started feeling better.

  • Hey Allison, can we create a forum/discussion board on this website to make a formal place for subject questions (nutrition, training, complaints, etc) and use this feed only as a training log? May help. Thanks!

    • Kyle, that’s been debated before and that decision would be up to the owners, not me…  🙂

    • Dickie

      Am I cluttering up your knowledge transfers? I can always JGFM…

      • Naveen

        He’s probably more concerned about the one Training Result post above cluttering his enjoyment of the non-relevant content.

  • Jeff K

    Had never done Barbara before, rough. Pullup/ pushup combo is not great. RX 40:07 with rest (4:21,5:25, 6:03, 6:07,6:11). Probably started a little too quick. Good WOD – little dizzy on the walk home. This week, the “ladies” 3, Jeff 0.

  • keller
  • David Stogsdill

    4:40 “Barbara”
    First time with Babs, so didn’t really know what to expect.  Good pacing tips from Oleg and Coach Bo.  Took forever, but an awesome WOD. 

    47:20 Rx’d (rest included) — Needless to say the bike ride home to harlem was a bit rough today…

  • Asegal04

    Barbara 31:11, a whopping 3 second improvement from last time. This was a mental exercise, had to really fight through this one. Started falling apart in rounds 4 and 5.

  • Annie

    Barbara at the new gym (love the place!!) – 42:10 with rest time included (everything rx but did 20 pushups) 

  • Zoe

    Barbara- 41:36 Rx’d (w/ rest time included)… PR by 2:22 from January

  • Naveen

    Barbara in 39:56.