Beginner WODs: Wednesday 120523

Beginner WODs at HR:15 and HR:30
A: Cleans 4×2

B:For time:
12 Deadlifts (225#/155#)
40 Double-Unders (or 80 Single-Unders)
9 Deadlifts
30 Double-Unders
6 Deadlifts
20 Double-Unders
3 Deadlifts
10 Double-Unders

Caitlin rocks the swings at the CMC:

NOTE: Effective Sunday, May 27, all Sunday WOD classes will be held at 28 Street.

Here’s what’s on tap for Thursday’s WOD classes at HR:15 and HR:30
A: Russian gymnastics warm-up

B:Four sets of 3-minute sprints of:
5 Handstand Push-Ups (or appropriate sub)
10 Pistols (alternating legs, use boxes, etc. as needed)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

C: Rest 90 seconds, then find max set of double-unders in 3 minutes


  • Question Magee

    Few questions for y’all:

    1. Graduate to Intermediate? I read the description of beginner vs intermediate classes and I understand how the workout structures for beginner follow the intermediate from the day before and the weights are scalable. But when should be the point that one should graduate to intermediate/advanced? By all means I am not rocking these WODs.

    We all have our weaknesses and we all do not have perfect form and can’t imagine all are doing RX WODs in intermediate class. So when is the right time to transition? Would like to set a goal to get there.

    2. Pullups: For some workouts that are time based (cindy), I struggle to determine whether I get a better bang for my buck in the overall workout using a band and being able to consistently do pull ups to quickly get me to the next part of my workout vs. no band / lighter band and struggling a bit more (maybe stopping for a few) on pull ups and maybe complete less AMRAPS. I don’t want to continue leaning on these bands but would like some advice on when we should use it and when we should tough it up. I do want to get stronger, faster at pullups.

    To put any of the above into context, I will begin my 3rd month of xfit greatness on June 1.

    • Hari Singh

      1) You probably belong in the Intermediate WOD’s when you decide that you don’t feel uncomfortable being there. We segmented the classes for the comfort of our newer members and for the benefit of our more experienced members who might not want to spend as much of their coaching time on the basics. 

      Plenty of people move back and forth depending on the WOD. A typical member with a few months of steady experience might be fine taking an Intermediate class for, say, Cindy; but might want to stick with a Beginners class during Oly Lift or Muscle-up WOD’s

      2) When you can do 5 to 10 pull-ups unbroken, it’s probably time to give up the band, except in very high-rep WOD’s.  For you, it sounds like:Cindy = No Band. Murph = Band.

  • TheOtherNick

    4.04 (135# and lateral jumps).  The DUs are getting better, but I still haven’t been able to progress past 3.  

  • Sully

    Coach B on the clean, as you fatigue, Stop, Reset, then Lift. Consistency of the movement/set up 

  • Sully

    Coach B on the clean, as you fatigue, Stop, Reset, then Lift. Consistency of the movement/set up 

  • KevinBoul

    4:25  155# and bar jumps.    Next time I’ll do DUs, I’m getting really close to stringing them together.  

  • Erica

    3:32 80# and bar jumps. Gotta add more weight to my deadlifts! And have to stop overthinking when doing cleans.

  • David Stogsdill

    A. 4×2 cleans — #95, #115, #115, #115 (focusing on form, next time I’ll go heavier)

    B. DL’s(#185) /DU’s — 5:44

  • Maria L

    Clean 53#/58#/63#/63#. The first time I felt like I had real control of the bar. Mostly I just took it slow pulling the bar up to the pockets and really concentrated on the high pull part. The result was the bar stayed closer to my body and therefore I wasnt falling forward and everything felt more controlled. Thanks Sully for the added attention!

    5:39, dead lifts 103#, lateral jumps over the bar

    Good class! Felt great!

  • Kristina

    6:31 103# deadlift, singles with jump rope
    43# clean

  • Allison Dembek

    A: 53-63-63-73
    B: 5:10, 103# and bar jumps

  • Emily L

    4:47; 113 dl and I jumped over the bar rather than DU.

    53 lbs for my cleans

  • bmb

    5:02 225 dead lift. Grip got tough towards the end. Cleans 115, 115, 135, 135. Better getting underneath on later sets.

  • bmb

    5:02 225 dead lift. Grip got tough towards the end. Cleans 115, 115, 135, 135. Better getting underneath on later sets.

  • Collin D

    A: 95#
    B: 165#@ 6:00

  • Collin D

    A: 95#
    B: 165#@ 6:00

  • Matt

    A: 85
    B: 155@ 3:21

  • Matt

    A: 85
    B: 155@ 3:21

  • A: 85#
    B: 155# @ 4:37 Thanks for the encouragement, Matt!

  • KentMac

    A: 115#, 125#, 125#, 125#

    * Good advice from Sully on the clean: after the dip and before the hip thrust, make sure to keep your arms fully extended. “If it bends, that’s the end”, thanks Sully.

    B: 6:55 @ 205# (lateral bar jumps, not DUs). My grip on the DL’s was weak for the last two cycles, started to get blisters under my pinky fingers on both sides. This never happened doing DL’s before, any thoughts??

    • Sully

      Show me the pinky issue tonight. Also, once your grip starts to go in a WOD like that switch to a mixed grip.

  • Kyle b

    Mr. Sullivan:
    175 on the clean
    7:15 with 265 deadlift and single/ doubles

  • Matt L

    Cleaned 135, finished the workout in 5:04 @ 225 and doing bar jumps. Form wasn’t great on the DLs, felt it in my back a bit too much.

  • Darragh

    Cleans : 155 pounds. FINALLY started to get good form which makes a huge difference.

    WOD: 5:15 @ 225 lbs. Form definitely suffered a little, can feel it in my back today. ooh well.

  • Jesse L

    Clean #115

    6:45 #215 Deadlift with bar hops.

  • Clean #95. Form was tough.

    5:39 #145 deadlift with bar hops. My deadlift form struggled at the end and my back is tight as a result. Need to clean that up.