Intermediate & Advanced WODs: Tuesday 120626

Intermediate/advanced WODs at HR:00
A: Back squat 3×3

B: “Elizabethan”
5 Rounds for time:
9 Squat Cleans 135#/95#
9 Ring Dips

Stay tuned to the blog for a full report from Coach Avery on CFNYC’s participation in the Garage Games at CrossFit ACT, coming very soon! (Thanks to Shelley for the picture of the 6pm crew [from left]: Shelley, Mel, Keka, Michael R., Keith J., Mike V., and Brady. Many more pics to come of all the Black Box participants & supporters!)

BearFit! (video)
Don’t dig your own grave!
Are kipping HSPUs legit for CF WODs? Part 1, Part 2
The measured man / Voice algorithms spot Parkinson’s
Refined dining
Let them see you sweat / A/C makes you weak

Here’s what’s on tap for Wednesday’s intermediate & advanced WOD classes at HR:00 and HR:45:
A: Windmill / side press

B: “Barbie”
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely ninety seconds between each round. 5 rounds, time each


  • Justin Katz

    B: 13:48 135 GHD Dips

  • Michael North

    B: 13:30 – 95#, ring dips (green band)
    A: 315-315-335# (un-PR by 20#) – for form… was smoked after squat cleans

  • Body Armor CrossFit (SA, TX) A: Push press 5,4,3,2,1 – 135,165,175,185,205(PR). B: 3 rounds with 2 min rest inbetween: KB floor press 5 each arm (2kg) 2x elevated rope pull up.
    C: 2 rounds with 2 min rest inbetween, KB shrugs for 30 seconds (28kg each arm) and band pull aparts x50.
    D: 80% max speed run for 60 seconds with 40 seconds rest, 4 times.

    What a great box, really fun crew!

  • reisbaron

    BS: 225 – 275 – 295

    Power Elizabethan – 8:24 (135# Power Cleans – Parallette Dips (elevated) )

    Still taking it easy. Call it a deload week…

    • Andy Graves

      Oh yeah, I see the deload theory hard at work with your workout there…

  • Rory

    A: 245,265
    B: 14:32 115 and ring dips

  • Jana B.

    A: 10:54 63# and elevated paralettes
    B: 103-123-143 (tired after WOD)

  • A: 155-185-205
    B: 16:06, 115lbs with ring dips
    Fun fact: The cone they put around dogs’ heads after operations is called an “Elizabethan collar.” I coincidentally just heard of the term when Lulu, my family’s border collie, got home from ACL surgery yesterday fitted with one:

  • Hari Singh

    Physics Question of the Day:

    (From the article “Let Them See You Sweat”):

    “Don’t wipe unless you’re drenched. Sweat releases heat by evaporative cooling. As each gram of sweat transitions from liquid to gas phase, it absorbs 2,427 joules of energy from the body and dissipates the heat into the environment. But if you wipe away the perspiration before it evaporates, that process will get cut short, and you’ll need to sweat more just to achieve the same degree of cooling. On the other hand, any sweat that drips to the ground before it can evaporate won’t do you any good, so if you’re really soaked you may as well reach for the towel.”

    Do you buy this argument as it applies to an athlete seeking to maximize performance? Why or why not?

    • Josh R

      I do not buy this argument, unless the sweat is evaporating faster than I’m making it. That might happen in an arrid climate like Arizona, or if we’re talking about fairly low exersion. But around here, and in terms of athletic performance, nope – not buying this argument. The humidity makes sweat much less useful here; exercising in high humidity can give you heatstroke when it’s not even warm outside. I think if your skin is wet, not even drenched, most of that is excess moisture that I consider a hinderance.

      Also, would this argument imply that moisture-wicking clothing is a bad idea? I would definitely disagree with that.

  • d_simon

    the prodigal son returned home to 8am. was nice to see everyone again!

    A: 135-135-135 (took sara seriously on getting that form right)
    B: 15:14, 85# and bench dips with my legs propped up (per sara). lost at least a minute resetting my station for those dips, but whatever, they were worth it.

  • Katharine

    A: 84-73-83
    B: 14:31
    Squat cleans: did about a set and a half at 43lb, finished rest at 33lb
    Ring dips modified to dips off parallette – straight leg on a few, most with bent knees

  • Steve Slo

    10 Front Squats at 155#
    Run 400m.
    5 Rounds.

  • Albert Insogna

    A: 155,135,135
    B: 10:46, 65# squat cleans and ring dips. Should have gone heaving on the cleans.