Black Box WODs, CFE WOD: Wednesday 120725

Black Box WODs (check schedule for times & locations)
A: Russian gymnastics warm-up

B: Clean one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments.

CFE running WOD classes at 6am, 7am, 8am (meet at 28th St.):
All Hail to the half mile! It’s 800 meter day with Coach Heidi. How many? Four! 4 X 800m with full recovery.

Meet Coach Heidi at 28th Street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.

Mai shows great midline stability on knee push-ups:

On picky eaters
The unproven claims of fitness products
How body and mind break down at high elevation
A desert beyond fear
Why sweating is good for you

Here’s what’s on tap for Thursday’s Black Box WOD classes (check schedule for times & locations):
A: Find your 1 rep max on the front squat

B: “Tabata This
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


  • ohai old site

  • reisbaron

    73-year-old Crossfit Games competitor and CFNYC veteran Jacinto Bonilla works with Mike Bergener on split snatch technique:

    While this is a Crossfit Journal video, you do not need to be a subscriber to view it.

    • Andy Graves

      solid, fantastic.

  • Albert Insogna

    A: Intermediate day 1.
    B: 95/115. Good chance to work on form without getting gassed. Will try a bit more weight next time.

  • Jeff K

    125, 165*. Former 1 rep max 135, very happy with body weight clean. Class ended early so cashed out with 15/12/9 GHD situps and t2b’s – 4:30.

    • reisbaron

      That’s quite a jump there Mr. Katz. Nicely done!

  • d_simon

    semi-serious question here: how is it possible that my hams and adductors are more sore today than yesterday, post-“Fran” on Monday?

    • Jai Berg

      Delayed onset muscle soreness, aka DOMS. Happens lots.

      • d_simon

        right, was sore yesterday, but MORE sore today—that seems curious.

        • reisbaron

          Very common for me. After high rep wall balls and heavy squats my next day is tough, but day two has me grappling banisters to get up stairs hand over hand.

        • Jason L.

          might have to do with sleep, stress, or when you worked out. I find that if I don’t get a lot of sleep the night after a workout or I’m really stressed out the next day, I’m more sore the second day after. Also, if you work out late at night, it may catch you that second day.

  • BenS

    Low: 135lbs in rounds 1-8
    High: 185lbs in round 15

  • Dex

    On a workout like this is it better to start heavy then decrease? or try to hit close to PR by 4th /5th rep then decrease? The I ask about decreasing is because I see ppl failing on stuff like this as they attempt to go up in weight.

  • Andy Graves

    Per Coach Will’s recommendation I have been using the Zen Planner app on my iPhone. Much easier than scheduling through the blog on my computer. Highly recommend it.

  • Emily L


    I’m trying to register for my classes next week. I book them a week ahead so I can plan my work schedule around them (since I can’t change my work last minute based on class availability), but it is saying the schedule is closed. Can someone explain this?

  • LeslieB

    A TESTAMENT TO CROSSFIT: I became a Crossfitter in January of 2010..had never done a pull up in my life. After a year I was doing workouts with upwards of 45 pullups in them. Then had to take eight months off…and here’s the testament…8 months off with virtually NO working out…certainly no pull ups….and I could still do Fran (which equals 45 pull ups) Granted I now needed a little red band assistance again, but Crossfit amazes me for its longevity at keeping you fit and I know those bands will be gone again very soon.

  • Jim S

    That was fun.
    155×5 165×5 160×3 170×2 (+1 extra, just cuz)

  • Ben M

    135/185 PR by 30lbs

  • Cleans: 95/135. I feel like I can clean more from a hang position so definitely need to work on my explosiveness from the ground.
    Cash Out: 21-15-9 situps, box jumps.

  • Jana B.

    WOD: 83/115 (pr by 2#). fun

  • WOD: 73/107

  • Steph

    WOD: 83/105 Great class Avery!!!

  • Jonathan

    155/245# (255F)

  • DGelb

    WOD: 95/155