Black Box WODs, CFE WODs: Wednesday 120801

Black Box WODs (check schedule for times & locations)
A: Deadlift 1 rep max

B: “Dirty Sanchez”
30 Handstand push-ups
10 Pullups
20 Handstand push-ups
20 Pullups
10 Handstand push-ups
30 Pullups

Here’s what’s on tap for the CFE running WODS at 6am, 7am, 8am (meet at 28th St.)
Let’s do fartlek work! No, this is not supposed to be dirty! Fartlek is a swedish word for speed play and Coach Heidi has a fun Fartlek planned for the three endurance classes! All you have to do it meet her at 28th st at 6, 7, or 8am and get ready to play with your speed!! Free for all members, $10 for non-members.

Hey guys! You have asked for it…here it is! Coach Heidi has picked a road race in September that you all can train for with her! It is a great tune-up to the Civilian Military Combine. Read about it here and let us know if you sign up!
(from left: Arthur, Ben, Kristie, Cameron, Marissa, Dan, Kevin.)

CrossFit is dangerous?? And how it very literally saved my life
The 10-minute workout times 3
“Slave genes” myth must die
The beautiful, corrupt Tour de France
Lessons learned at Invictus

Here’s what’s on tap for Thursday’s Black Box WOD classes (check schedule for times & locations):
A: Bulgarian split squat

B: “Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-Ups
10 135#/95# Hang Power Cleans

Responses

  • BenS

    A: 405PR
    B: 9:18 @ half volume with a 45# plate on HSPU and strict pullups

    • Michael North

      Nice work Ben!

      • BenS

        Thanks mate–I did you proud on that one.

    • reisbaron

      This gym is gettin damn strong…awesome job today!

      • BenS

        Thanks man. Breaking 400 was exciting.

  • Hari Singh

    There are currently 17 spaces available in the 5:35 PM Black Box WOD (Fourth Floor at 26 Street).

  • Albert Insogna

    A: 205. I tried 225 but got scurred.
    B: 13:xx. First 30 hspu were full-ish rom, then used a 25# plate for the rest. Also did 10 bonus pullups in my first set, as my brain was not working.

  • Jana B.

    A: 213 Not feeling hugely strong today. Tired. Wanted to set a new PR but wasn’t feelin it
    B: 10:05. 45# and 10# and blue/green bands

    PS. Who named the WOD? Seriously, very gross.

    • Albert Insogna

      I had to look that one up. Supes gross.

    • reisbaron

      Let’s hope the programming steers clear of the companion WODs “Rusty Trombone” and “Arabian Sand Goggles”. All appeared within a week or so last year. Perhaps the WOD naming occurred at someone’s college reunion or late night surfing the Urban Dictionary…not gonna lie I knew all their meanings though (conversationally, of course…)

      • Jana B.

        At least Arabian Sand Goggles has something to do with a handstand…

  • JoeR

    Can you guys keep the “coaches” page more up to date? I’m a 4+ year regular and there were two people in coach shirts wandering around 26th street that I’ve never seen before. It would be nice to know who all these people are.

    • tlevy

      It would also be cool if the schedule that lists coaches and the Zen Planner App were updated on who’s teaching each wod.

      • http://www.joshuanewman.com Joshua Newman

        Both great points.

        The coaches’ page should be updated as part of our general site redesign, which should go live some time this week or next.
        As for the schedule, we’re shortly beta-testing a new sign-up and WOD results tracking platform (called Wodify) that should eliminate a number of headaches; among those, showing which coach is teaching which class, which apparently is more than Zen can handle at our level of complexity / number of classes.

        • tlevy

          you can actually see which coach is teaching each class on Zen, it’s just not updated.

          • http://www.joshuanewman.com Joshua Newman

            Unfortunately, it’s extremely tough to update in Zen, and we end up shifting people relatively frequently, making keeping it updated tough. Hopefully the new system will help us keep things more closely up to date.

        • http://www.madisonlogic.com/ vinniv

          Will we be able to port over our existing data from BeyondTheWhiteBoard.com into Wodify? I would hate to have to lose that info.

          • http://www.joshuanewman.com Joshua Newman

            Yes. Also, we’re not dropping our BtWB subscription, so you’re welcome to refer back to your prior records on that site, too.

  • Aaron Segal

    Did the Dirty – 8:27 rx’d…..
    Would love to know how this workout was named Dirty Sanchez?

  • james_vergara

    405# (pr)
    11:35 with abmat for hspu

    • reisbaron

      SICK!!! Nicely done man…

      • james_vergara

        Thanks, Reis. I’ve been looking for this one for a little while. Good to see you yesterday, btw

    • Andy Graves

      Elevated yourself to that 4 plate club I want to be in. Good on you!!!!

    • Michael North

      Obliged to congratulate you…

  • Jim S

    A: 275lbs. Well off previous 305 pr set in December.
    B: 1st 10 HSPU with one abmat. Remainder were piked from 36″ step. 15:29

  • Andy Graves

    A: 385 pr Which I am really happy about because I am beyond sleep deprived this week but was still able to lift.
    B: 11:33 with 45/ab mat. Pull ups are improving a lot. Pushing movements aren’t. Hoping for more strict press strength training in the programing.

    • james_vergara

      Great work, Andy!

    • reisbaron

      Awesome!

  • http://www.ryanshell.com/blog Ryan Shell

    A. 305 PR! Previous PR was 265. Woohoo!
    B. 9 min and some change.

  • Emily L

    A. 165 PR.
    B. 9:32 scaled.