Beginner WODs: Thursday 120726

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

B: For 15 Minutes, on the Minute: 1 Squat Clean

Coach Nick’s most recent Elements grads: (from left) Jason, Kevin, Alvin, Jason, Ben, & David:

Here’s what’s on tap for Friday’s beginner WOD classes (check schedule for times & locations):
A: Find your one 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.


  • Justin Katz

    A: 185 205(PR) 225(PR)
    B: 327

  • NickA

    B: 95,135

    Lively discussion about “Ass Berries” before the start of the cash out Fight Gone Abs. If anyone knows a good technique to help avoid these horrible, painful things which usually arrive after too many situps, please let us know.

    • Steve Slo

      I think Coach Will has a thing he recommends… A cream of some sort… Ask him about it …or, in a pinch, you could try sitting a little higher up on the abmat so your ass crack is in contact with the abmat and not the floor.

    • Keep your tailbone glued to the floor while doing sit-ups. Chances are you’re letting it lift up every rep and then it makes contact every rep. That action adds up to a big, fat ass berry.
      When you keep your tailbone glued, your torso will open up because of the AbMat under your lower back, so pay attention to allowing your torso to open. If you’re unsure, have someone watch you do a 20 rapid-fire sit-ups and then ask them what they saw.

    • Albert Insogna

      I had the ass berries after my very first elements class. Really painful. Also, not fun trying to explain them to the wife:

      Her: “What are those bruises on both sides of your tailbone?”
      Me: “Um probably from all the situps we did at crossfit…”
      Her: “Mmmhmm…”

    • Jason W

      at 26th street there are some foam floor tiles you can use to pad your ass. that does the trick from me.

    • Ooh, monkey butt. There is a cream long distance runners use called Body Glide. It does the trick.

  • Jeff D.

    B: 115×5, 135×5, 145×4, 155×1.

    Previous 1RM (3 weeks ago) was 155. Appreciate Coach Ryan’s breakdown of the movements with the PVC pre-WOD which helped technique. Got some pretty bad DOMS from Tuesday’s Fran.

  • Nelson

    Wearing compression shorts should do the trick.

  • 43,4×48, 2×53,5×58,3×63