Intermediate & Advanced WODs: Friday 120518

Intermediate and advanced WOD classes at HR:00 and HR:45:
A: Find your 1 rep max on the jerk

B: Back Squat 1×20

C: Tabata Situps

To fully appeciate this panorama shot that Coach Bo got of 28th St., please click on the photo to enlarge:

The ideal CrossFit class
Power at the end range of motion
The CF Invictus blog, where even the comments can be required reading
No, drinking coffee probably won’t make you live longer
I wear makeup in the gym. You hate me. Why?
Skechers toning shoe lawsuit / Nutella class-action lawsuit

Here’s what’s on tap for Saturday’s intermediate and advanced WODs at HR:00 and HR:45
Three sets for max reps of:
60 seconds of Wallball Shots
60 seconds of 135#/95# Power Clean
60 seconds of 24″/20″ Box Jumps
60 seconds of 95#/65# Push Press
60 seconds of Pull-Ups
60 seconds of Rest

* * * * *

This Saturday’s High Noon Hero WOD is still to be determined. (Check comments below for what it will be.)


  • Jai Berg

    I left my android phone at the 28th Street gym. Could someone in the morning give it to the front desk or something? I’ll come in the evening to pick it up. It already has a cracked screen but it still works.

  • Williamson

    HNHW 4/19


    Complete as many rounds as possible in 20 minutes of:
    115 pound Push press, 10 reps
    10 KB Swings, 1.5 pood
    10 Box jumps, 24 inch box

    Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

    • james_vergara

      Dude, it’s May…

  • Paul C.

    What time does Kevin start coaching on 26th tomorrow?

    • Kevin


  • james_vergara

    Nice strength morning today, though there was something missing from 6am…
    Something…pink…that wears make-up

    Jerks with rory, greg w and Matt m.

    Just enough time to squeeze in my Michael North:
    Back squat 20 @ 255 thanks Matt m for counting and getting me through

    Tabata sit ups: Michael Northed (skipped)

    • Amanda Long

      Sorry I missed this morning! I ran out of mascara and god forbid I come to class without makeup on – Coach Sara would be so disappointed! 😉

      Great job this am!!!!!!!

      • james_vergara

        Quote for a certain unnamed, make-up wearing slacker:

        i get fancy because i feel like a fucking badass when i look bangin and can pick up 250lbs to boot …of course that should say 265#…BOOM

        •  Amanda, the girl that makes out-lifting most people look good.

        • Amanda Long

          Awesome article! Must start wearing full makeup to class then maybe I could really start lifting heavy things!!!!!

    • Michael North

      Way too many references to me in this post. Nice work today. As per Will’s post below, get a pair of Oly shoes please.

      • james_vergara


  • Justin Katz

    A: 95-115-135-145-155(f)
    C: Ran out of time

    • james_vergara

      Great job, Justin! 20 reps of backsquat are no joke!

      • Justin Katz

        Thanks James

        That’s for sure, I was panting after

        • james_vergara


  • Matt M.

    Great to be back with the 6am crew. Nice work Greg, rory and James.
    A. Jerk – 225
    B. 20 rep max back sq: 255

    • james_vergara

      you made 225 look easy

    • Rory

      i like the new sneaks!!! very retro

      • james_vergara

        oly chucks

  • reisbaron

    20 Rep – 275#

    Wait…we had to do something else?

    • Michael North

      Edit: PR

    • james_vergara

      Nice job. Reis!

    • reisbaron

      Thanks…I learned a valuable lesson about doing the 20-rep fresh, and perhaps not after I PR my front squat triples :-).  

  • WillLanier

    Trying this again! Here are some links, as mentioned in class yesterday and today, to get you all sured up with your “CrossFit Essentials Gym Bag”

    1. Deodorant. Use it. Wear it. Reapply it. If not, you smell and that disrupts all those around you.

    2. Reusable Water Bottle. Quit damaging the ozone layer and buy something to refill at the gym. There’s a Hello Kitty option on, just for you Lisa.

    3. Journal/WOD Book. These are for sale at the front desk. You can also spend $1 at Staples and get a composition book. Or join for free.

    4. Jump Rope. Hate the ones that are at the gym? Don’t complain, buy your own that is fit to your height and skill level. I like the ones at

    5. Stop Watch. Having one is essential when you are timing your own rest. Sure there’s a big clock but why crane your neck and squint your eyes all the way across the gym when you could have your time in front of you. has plenty for less than $5.

    6. Oly Shoes. While not essential, I recommend them if you are going to be in the CrossFit community for awhile. has many options. $100-$250

    7. Vitamin A&D Ointment. Have you ever had your ass get a little raw after doing a ton of sit-ups? Hopping in the shower and screaming? Well, get a tube of this stuff from Duane Reade and slather it on the top of your crack before the WOD begins and you’ll be good to go. Trust me.

    8. Athletic Tape. Many uses. The black tape makes you look like a badass. There’s also pink for you, Keller.

    If I’ve missed anything, I’m sure everyone would be happy with more input.

    Thanks y’all!

    -Coach Will

  • Max split jerk: 83lbs
    Backsquat x 20: 83lbs (PR, three months ago it was only 53lbs). Could have probably added another 10 pounds, but my ankle still won’t take excessive weights…grrr
    Tabata situps: 75

    Music playlist was banging today at 6am!! 🙂

    • Amanda Long

      Great job on the PR!!!!!

      •  I’m pretty sure it was because they were playing The Darkness’ “I Believe in a Thing Called Love” 😉

    • james_vergara

      Nice job…

  • Michael North


    You literally described my gym bag.

    Other things:

    9. Ped Egg. For hand care to shave down callouses. For feet but works well for hands.

    10. Climb On.  For hand care following using Ped Egg or after hand tears.

    11. Lacrosse balls.  One single ball and two balls taped together. For mobilizing.

    I need to get to another Will class soon.  Great coach.

    • Williamlanier1


  • John Grosso

    Should we put our jerk progression into BTWB or just max weight?

    A: 135, 155, 175, 185, 195(PR), 205f, 205f
    B: 185 (need to step it up next time)
    C: 95

  • james_vergara

    Thanks, Will!  Very helpful…
    Other things:
    Tight shirts
    Short shorts…

  • Jeff K

    155 jerk, 20lb pr. 155lb back squat. 96 situps with 25lb plate.

  • Jana B.

    A: Push Jerk 73-93-103-113 (PR)-123 (f)
    B: BS 123×20 (PR for x20 – last time I tried this at 123 I had to stop at 10 bc I almost fainted)
    C: 79 sit-ups

    So nice to see Coach Will (and his tunes)

    • Coach Will

      good to see you too baby girl

  • d_simon

    brooklyn-based punkrope sells ropes that aren’t fug:

  • Rory

    Posting an excerpt from one of Allison’s links (Ideal Crossfit Class):

    5.  When the trainer says you have 5 minutes to get ready for the WOD, you take that seriously, grab all of your equipment, and set up, politely making sure you aren’t moving in on someone else’s pull up bar or wall space.


    • james_vergara

      CRAP, i was about to post that…

  • Michael North

    B: 1 x 20: 265 (PR)

    Up 10# from last time. Surprisingly felt very easy today. Did a TON of mobility work.

    Ankle dorsiflexion with barbell on knees:

    Hip openers with Avery:

    Mobility work helped to be in a good position in bottom of the squat to develop torque (this is the “knees out” cue you hear all the time from coaches)

    • Rory

      North pulled a Jamie F today…started his warmup at 6:15am

    • james_vergara

      Nice job…an hour of mobilizing clearly paid off!

      • Michael North

        Old creaky bones…

  • MadeleineT

    Singles and 20s seemed overly self-indulgent for me today.

    split jerk doubles: 95-105-115-125-135
    front squat 5s: 135-145-155-165-165

  • Asegal04

    Jerk: 215, can go heavier next time. This was my second time to jerk. thanks coach will for making me step up.

    Tabata situps 125

  • Amanda Long

    A. Split Jerks – 85, 105, 115, 125 (PR) – have not done these in forever! Could have gone higher, but need to practice getting under the bar
    B. Back Squats – 115; should have gone up by 10 pds – next week
    C. Tabata situps with planks: 117
    D. 20 strict pull-ups (7, 5, 4, 3)

    Thanks for the tips Coach Ryan!

    This was probably the first 6am class that I have missed when I have been in town since January – missed you guys!!

    • james_vergara

      you cheated on 6am…we feel so betrayed…

      Nice PR on the splits….cheater

      • Amanda Long

        It only happened once! I promise it will never happen again!! I will change 😉

        • james_vergara

          People don’t change…

          • Michael North

            No they do not…

    • Kristin_Cunningham

       125……WTF awesome job!!!!!!

      • Amanda Long

        If you and I would have made it to 6am with James in our #crackfit shirts, I would have gotten 140!!!!! Next time…

        • Kristin_Cunningham

           I can’t get over this damn cold! 🙁

  • The_Lisa

    Will, thanks for all the great links! For a beverage container, however, I got this instead: 

  • Joe W

    Great workout tonight w Kevin. Solid warm-up followed by:
    Squat 1×20: 315lbs
    Butterfly Tabata sit-ups: 105

    • Michael North

      Nice work Joe!

    • Kevin

      Great work Joe! Awesome to witness as well!

  • Jana B.

    Anyone have any recommendations for strengthening stabilizing muscles in shoulders?  I am hypermobile pretty much everywhere but especially in my shoulders and they are killing me lately after any overhead work.

  • 3bobby5

    having a little trouble with zenplanner trying to sign up for the 12 high noon hero wod