Intermediate & Advanced WODs, CFE WODs: Monday 120702

Intermediate & Advanced WODs at HR:00 & HR:45
A: Find your 1 rep max on the back squat

B: (Compare to 050807)
Tabata Squats
150 Situps

Perform the Tabata Squats holding a 10, 25, or 45 pound plate to your chest.

Report score and load selected to comments. Attempt the sit-ups in a single set and report success to comments.

CFE Running WODs at 6AM, 7AM, 8AM
How fast can you go? Let’s find out with 50 meter sprints! Meet Coach Heidi at 28th st at 6, 7, and 8am and she will be putting you through 10X50 meter sprints!!

Post-CFE-Running-WOD smiles (from left: Dave, Andrew, Lindsey, Sean,Yoomi, Coach Heidi, Tom) at the track at 28th and 9th:

Embrace them thighs!
New York introduces its first adult playground
Getting fat
The strongest woman in America lives in poverty
Evolution & our inner conflict / What animals can teach us about our health
Greatist visits NYC Endurance & CFNYC

Here’s what’s on tap for Tuesday’s intermediate & advanced WOD classes at HR:00 & HR:45
A: Turkish get ups

B: 2012 CF Open WOD 12.5 (compare to 120324)
Complete as many reps as possible in 7 minutes following the rep scheme below:
100#/65# Thruster, 3 reps
3 Chest to bar Pull-ups
100#/65# Thruster, 6 reps
6 Chest to bar Pull-ups
100#/65# Thruster, 9 reps
9 Chest to bar Pull-ups
100#/65# Thruster, 12 reps
12 Chest to bar Pull-ups
100#/65# Thruster, 15 reps
15 Chest to bar Pull-ups
100#/65# Thruster, 18 reps
18 Chest to bar Pull-ups
100#/65# Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


  • BenS

    1RM back squat: 315PR
    Tabata squats: approx. 114 total; lowest round was 12
    150 situps: 7:16

  • Jeff K

    One of my goals at the beginning of the year was to get 1 rm bs of 250 by end of June. A couple days late but PR 250 this am. Up from 205 in January.
    Tabata (RX) – 45 lb plate 90 reps (12,12,11×6)
    Situps – 150 prob about 5 minutes. Finally recovered from Garage Games.

  • Jana B.

    1RM back squat: 173 (failed 2x at 183 – but pretty sure I could have done 178 if I hadn’t been so ambitious)
    Tabata: 87 reps w 10# (high-12/low 10)
    150 Situps: didn’t time them but they were unbroken

  • 1RM back squat: 170, which is down from my pre-broken-foot 1RM of 183.

    Tabata: lowest round was 12
    150 situps: 5:39! I hope this gets programmed again 😀

  • Aaron Segal

    1rm back squat: 285
    Tabata squats with 45# plate 107
    150 situps: 3:13

  • Katharine

    A: 103lb
    B: 101 Tabata squats w/ 10lb
    Situps: unbroken, and oh no… I forget the time… I want to say 8:48?

  • I guess throwing out your back at max rep squats has 1 plus…. no way I can do 12.5. However can’t do ANYTHING and that makes a girl very cranky.

  • Jai Berg

    Anyone interested in a push up challenge for this month? A bunch of us on Facebook are already in, so I’m sharing here. The first week, do ten push ups a day. Second week, twenty. Third, thirty. Fourth, forty. They do not have to be unbroken.If you are doing push ups on your knees but can do one strict push up, make them all strict and stagger your single reps throughout the day, then do ten sets of two reps each day the second week, ten sets of three reps the third… The point of breaking them up (rather than doing them unbroken) is so people who aren’t as good at doing push ups (or those not doing them with good technique) will take the time to work on them a lot without trying to go to failure day after day after day. I see a lot of non-legit push ups, and I myself need to grease the groove a bit so I can do higher volume. The first week will likely be ridiculously easy. If you think doing forty push ups a day for a whole week will also be easy, make them clapping push ups.

    • I like this plan!

      • Jai Berg

        Are we buddies on Facebook yet? You should be in the not-secret club going on there.

  • A. 145# all I could do today, less than the 153# I once did.
    B. 9 with 25# plate
    C. 5:46

  • Jim S

    A: 215lbs Definitely had more in me, but still protecting pulled back muscle. Discretion being the better part of valor and all that…
    B: 45lbs. 11,10,10,10,8,8,9,10
    C: 5:53 Did 60 in the first 2 minutes but fell off the pace a bit after that.

  • Steve Slo

    500m, 2min rest x 4 rounds
    142:8, 145.1, 144.2, 142.8

    :30 work / :30 rest
    156m, 153m, 151m, 144m, 148m, 148m

    Tabata Squats with 45# plate:

    150 Situps for time, not anchored:

  • A: 168 back squats (PR)
    B: 11 tabata
    C: 4:23 (150 sit ups)

  • Kameron

    A: 325 lbs (PR by 20 lbs from about 2 months ago)
    B: 13 with 45lb plate
    C: 4:47, did not anchor my feet