Intermediate & Advanced WODs: Monday 120430

Monday 120430

Intermediate and advanced WODs at HR:00 and HR:40
A: Back squat 3×5

B: In 14 minutes:
30 Box Jumps 24″
10 Push Press 95#/65#
20 Box Jumps 24″
20 Push Press 95#/65#
10 Box Jumps 24″
30 Push Press 95#/65#
With the remainder of the time complete…
As many reps as possible of: Burpees
Score is number of burpees

Shelley and Caitlin (pictured below, left and right, respectively, down front) had a blast at the Tough Mudder with their friends. Check the first comment below for the rest of the story

Some girls can kick your ass / For women in Olympics, messages are mixed
What’s my 1-rep max?
Cleaning up your diet to reduce your seasonal allergies
The two pains of Zach Even-Esh
Human feet originally used for walking

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

A: Deadlift 3×3

B: For time:
Run 800m
30 Snatches at 115#/75#
Run 800m


  • About the above photo, Caitlin writes: 

    Last November’s Tough Mudder in Englishtown was a big deal for me, fitness-wise. Shelly and I had run a Tough Mudder in April of 2011, pre-Crossfit. It destroyed me. Shelley literally carried my 1/4 mile down a hill so I could finish. When we ran it again in November, we came in 40 minutes under our time from the PA race. At that point, we had four months of Crossfit under our belt, and it definitely made us stronger, faster, and better at all of the obstacles. (Except for the freezing cold ones. I don’t even want to know what kinds of WODs we’d have to do to get good at those.) Plus I barely felt like crap the next day!We’re doing both Tough Mudder (with Team Bruise Willis!) and CMC (with Team The Briskettes!) in May, and my hope is that now that we’re approaching our one-year Crossfit-a-versaries, we’ll be running up those double-black diamond runs like total champs.

    and Shelley writes:

    I totally agree with Caitlin. Our first TM was brutal and I honestly didn’t think we could finish. After doing crossfit for 4 months I felt much better prepared for the TriState TM – we could run faster And were much stronger, carrying a tire a 1/4 mile was nothing compared to Fran or any other lady we’d come across. We even got to practice climbing a rope when it was hanging in 26th St! I have no doubt we’re going to crush PA TM this year!

    • Joanna Welsh

      Well done ladies!! I am doing Mount Snow TM this Saturday, keep you fingers crossed for me!

  • The_Lisa

    You ladies rock! Great photo 🙂

  • AZmich

    It says there are 10 spots available for the 6:20AM beginner class, but it won’t let me sign up.  Been out for a week, am I missing something (I am signed in, but it only gives the option to sign up for 8:20 beginner class)

    • Hari Singh

      Not sure what the problem is, but there are 10 spots as of now. Just show up on time, and you’ll be okay. 

  • Jay_Goebel

    Hey everybody, I live in stuyvesant town and am looking for 2 male roommates to move in June 15th as both guys i live with are moving out.

    more details of units and property at

    email me at with subject STUY TOWN APT for more details


  • james_vergara

    Nice job today, 6am class.
    Back squats with Andrew F and Aussie Nick. Did we have to put the rack so high? Had to jump up to get the bar!?!?
    Left knee still a little wonky after 20rm Saturday.
    Eased up on BS and focused on form:
    5 x 185, 225, 245

    WOD: 89 burpees at 105#

    Nice job, kempton for breaking the century mark!!

    • AndrewNYC

      Impressive James….Way to work.

    • Kristin_Cunningham

       nice job Jamessssssssssssss

  • jenntang

    New CFNYC Team Programming Day 1:

    Back Squat 1RM:

    Russian Deadlift 3×3:

    WOD 3RFT:
    25xKB swings (16k), 25x burpees
    I created the WOD in BTWB for those that want to post and compare: (men will need to adjust the weights, since I made them women’s Rx)

    Avery, will these workouts be posted regularly on BTWB similar to the regular programming?

    • reisbaron

      If I can receive them ahead of time I’ll be happy to post them.

  • Gwachsteter

    Sara @ 6am on a Monday!??!?!?  Buckle Up the Chaps and take the strap-on out of the Freezer… Mondays just got weird.

    BS: 225-245-265 (4)
    WOD: 71 Burpees

    kinda burnt from Whitten yesterday.

    • Avery W


      • reisbaron

        I have a feeling you’re not reacting to his # of burpees.

        • Naveen

          Mondays just got weird.

  • reisbaron

    BS: 315 – 335 – 365

    WOD RX’d: 105# – 16 burpees

    • james_vergara

      Rx plus…I like it, Reis, I like it!! Great work.

      • reisbaron

        You too man…can’t put 95 on the bar for shoulder to overhead anymore.  My next Fran needs to feel light…

        • james_vergara

          My sentiments exactly!!

    • Michael North

      Nice work!

  • BenS

    A: 185, 205, 205
    B: 43 burpees, Rx’d

  • Jeff K

    BS: 5×175, 3×195, 1×235. 235 was a PR but it was pretty ugly. WOD – RX, 60 burpees. Fun format.

  • DanielK

    A: 225, 235, 245
    B: 86 burpees, rx

  • Gwachsteter

    Can’t wait for Friday! 😉

    • james_vergara

      What’s Friday?

  • My ankle is good enough to walk in and put all normal weight on (no more crutches or canes!) but I don’t think I’m exactly ready to run just yet. I would like to show up tomorrow since its been almost three weeks since my bad sprain, is there a way to scale tomorrow’s WOD for someone coming off an ankle injury?

    • d_simon

      See if your coach will let you sub 1k rows.

  • Rick G.

    so caitlin, did shelley carry you across all the muddy parts?

  • Pingback: Strength Monday – 04/30/12 (w/ Bonus Almost Birthday) | theclothesmakethegirl()

  • Steve Slo



    I’m interested in learning a bit more about the human musculoskeletal and circulatory systems. Can anyone recommend a good book on human anatomy that isn’t too dry?

  • Jenny A

    BS: 5×103, 5×123, 5×133  Should have done more work sets at 133

    WOD: 57 burpees Rx.  Push presses got tough quickly.  Many breaks were taken on set of 30.

    Thanks for a great class, Sara and Will!

  • Asegal04

    A.  225×5 235×5 245×4 (legs are not getting as strong as i would like, still making progress though)

    B. 105# presses and 86 burpees

  • david slifer

    Does anyone know of a proven diet to help build muscle? I work in an office for 10+ hours a day and it’s tough to always have good nutritious food around. 

  • Michael North

    Did 6:40am with Will. 28th St is desperately in need of more 45lb plates with 4 classes going on a once

    A: 5 x 275 – 305 (PR) – 315 (PR)
    B: 10:57 for BJ/PP (65#) – had to start WOD late due to plate situation. You know I am not missing backsquats…

    • Awesome job. And thanks for the BS tips this morning. I’ll be catching up to you in no time!!

      • Michael North

        Agreed NFW (or FNW?)

    • reisbaron

      …and you belly-ached over a single at 325 last week?  Please…

      • Michael North

        True story, before failing at a Reis Rx’d: 335…

        • reisbaron

          Perhaps I forgot how that story really ends?

          • Michael North

            Fair point. All I was saying was maybe I should have gone 325 then 335. I might have you learn me some low bar technique?

            Did you see Rudy’s Outlaw athletes “destrominated” the regionals in the South East and South Central?

          • reisbaron

            I saw Rudy’s post…hard work payin off for them Outlaws. Dont come to the dark side and low bar. I cant escape…stick with what the cool kids do. Seems to be workin well for you…

    • james_vergara

      Excellent work, Michael North!

  • Sara

    96 burpees rx’d

    • reisbaron

      Very nice work coach!

  • Sara

    96 burpees rx’d

  • David Stogsdill

    A. BS 3×5 — 155, 165, 155

    B. #65 PP; 60 burpees

  • Jim S

    RGWU day 2
    A: BSx5 165 185 200
    B: not Rx, 85lb push press. 42 burpees.

  • Annie

    62 burpees rx 

  • Jana B.

    A: BS (3×5) 113-123-133
    B: 53# 49

  • Starting Strength Day 4.

    A. BS 3 x 5 x 195

    B. Bench press – 130 x 5, 130 x 4 (F on 5), 130 x 4 (F on 5) – need to hold core tight during the lift

    C. Chin ups w/ green band

    Made up for failed bench presses by doing pushups at home 3 x 5.

  • Julie of Ithaca

    B. 36 Burpees Rx’d.