Black Box WODs, CFE WODs: Wednesday 120808

Black Box WODs (check schedule for times & location)
A: Push press 3×3 @ 75%

B: Tug of War Competition

CFE running WODs at 6am, 7am, 8am
Longer than the Quarter/Shorter than the Half! It’s 600m day at the black box.

3X600meters with 2-3 min recovery in between.

Meet at 28th street and remember its FREE to all members and $10 for drop-ins.

Michelle G. writes, “Working on negatives to someday in my lifetime get a strict pullup. I’d like to thank Kris for hoisting me up and not getting a hernia in the process.” 🙂

The power of personal psychology
People, we’ve got to stop icing. We were wrong, soooo wrong.
Compelling large-format pictures from the London Games
Tomorrow is not a suitable day for doing things
Science says alcohol not the best post-workout drink
Free Kindle download of Quantum Paleo, today and tomorrow only!

Here’s what’s on tap for Thursday’s Black Box WODs (check schedule for times & location)

A: Front squat 5×2 @ 75#

B: Three sets, not for time, of:
Muscle-Ups x Max Unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold


  • Guest

    No CFE WODs this week?

  • Jason L

    The ‘Tug of War’ link references that it is a sport involving a rope…do we have any of those? How is this going to work?

    • Hahahaha.

      As a related side note, with the electrical / lighting now largely installed at 28th St, we’re getting ready to put in five more ring / rope hanging steel beams (like the one already in place), so we’ll be able to hang a class’s worth of ropes, and to start including rope climbs in WODs.

      • AndrewNYC

        That’s awesome Josh!

  • Justin Katz

    A: 3X3@115#
    B: “Sara Suprise”
    Don’t want to ruin the surprise, but it torture

  • Albert Insogna

    A: 125×3,135×3,145×3
    B: Took home the bronze with Carly, due mostly to her awesome burpees and overhead hold. Holding 2x24kg bells in the front rack- not fun.
    C: Cashed out with front lever pulls while waiting for a shower @26th.

  • RossDeDedos
  • rossdededos

    annnnd by snatch I mean clean and jerk…oy

  • Thinking of trying out a CFE class one day…any thoughts on them?

    • I LOVE them. I did the running elements, right when they started offering it, to learn pose running and have since been doing the AM rwods with Heidi. I’m not sure if there are still PM options, but Heidi coaches in the AM, and she’s uh-mazing. I hate running, and happen to be training for my second marathon, and Heidi makes running not only bearable to me but super fulfilling and enjoyable. I for sure feel like I have gotten faster with her help and encouragement, and stronger, both physically and mentally.

      The schedule is: Monday we do short sprint work, Wed is long(er) sprint work, and Friday is tempo. The 7 and 8am wods run at this amazing track (which doesn’t open until 7) The 6am WOD goes to Mad Square Park, which is fine, but the track is really awesome.

      Hope that helped.

  • james_vergara

    3 x 3 push press: 135, 155, 185
    Partner wods with jeev:
    Rowing/ Thruster 125 seconds (1:33 + 1:56 less 84 thrusters)
    Kb swing burpee 164 (93 + 71)

    Great work in the 445 today. Despite Andy’s team having a ringer on the tug o’ war

    • Andy Graves

      Kudos for Mr Vergara for facing the challenge and beating me one-on-one. We aren’t threw you and me James, until next time… AND, nice work today, you are seriously fit. A good inspiration.

      • james_vergara

        A man can’t have his honor challenged on the blog and not show up! #21stCenturyRulesofChivalry

        Thanks for the compliments, but I think sully programmed the Metcons with movements that were in my wheelhouse to make me look good. Throw some HSPU and T2B in there and the result would have been very different!

  • Andy Graves

    Tug-O-War Team throw down 4-0. One-on-one with James Vergara 0-1 (until next time Mr V) and then some silly two-on-two/three who knows who won. I do know Sully just kind of dragged us around a bit.
    A: PP 135,140,145
    B: W/Andy final score 134 (1:40 on the 500M row which is a PR)
    C: W/Andy 145 total (71 personal)

  • JP

    Interesting programming post by Freddy Camacho over at Crossfit One World