Black Box WODs: Tuesday 120821

Black Box WODs (check schedule for times)
A: Press 3×5 @ 60%

B: 4 rounds of:
500m Row
3’ Rest

A vacationing Paul writes: “Ran to Santa Monica Muscle Beach this morning from marina Del Rey and Did some ring work, pull-ups & rope climbs. Going to visit CrossFit Longbeach on Wed! First box I’ve been to besides NYC.”

Stretching myths
To kip or not to kip–that is the question!
Buy in
I like weight maintenance
I’m sorry for this, but you’re going to hear all about the last marathon I ran

Here’s what’s on tap for Wednesday’s Black Box WODs (check schedule for times and locations)
A: Back squat 3×5 @ 60%

B: 5 Rounds, not for time:
Max Ring Rows
Max L-Sit

Here’s what’s on tap for Wednesday’s CFE running WODs at 6am, 7am, 8am
Time to climb the ladder of intervals one rung at a time. The first sprint is a 400 meter and the day ends with a 1200 meter sprint.

1 X 400 meter
1 X 800 meter
1 X 1200 meter

**Don’t forget, Coach Heidi always has an awesome AB cash-out, time permitting!

All CFE WODs are free to members and a $25 drop-in for non-members. See you at 28th St.!


  • Kate J

    New CFT: 68lb press, 138lb back squat, 198lb deadlift = 404! Up 38lb from May!

    • Albert Insogna

      Well done!

  • Groin Help

    Now that I have everyone’s attention.. ha.. I severely injured my groin muscle on Monday and fear I could be out for weeks…. Can barely walk… Anyone have doctor recommendations and or advice?

    • Court

      Hey GH:
      could you describe the injury (left, right, up, down, ect) and how you got it?
      I would see a sports doc to get it diagnosed (tear, pull, strain) and use an NSAID to get you out of acute pain for about 4 or so days. You will probably need some PT after, so check in with Coach Bo or me for some mobility work. Right now very gentle movement (as in micro-movement) and gentle ROM stretching will help, just don’t move into sharp pain. You might look into chiro Dr. Levine that some folks at the box use but I would see your GP first.

      • Court

        Also, if possible, see if you can wrap the area with an ACE band so the injury is compressed. Kelly had a post on this on MWOD about compression vs icing for injury; I don’t necessarily agree with everything he posts but this one seems to have received a fair amount of consensus.

      • joncoffey

        Another chiro reccomendation, if you go that route: Andrew Veech

      • Groin Help

        Thank you all for the help here. It is left upper. Got it from a 100M sprint on CFE WOD on Monday. Warmed up, stretched (especially there). But still happened. Thank you both for the recommendations. I will drop you/Bo a line separate from the this feed.

        Much appreciated

  • joncoffey

    Made a guest appearance at 5:45 today

    A: 95#
    B: best split 1’54”

    • Kate J

      And since there is no fashion update, we can all assume Will was naked. That boy will do anything to win.

  • Albert Insogna

    A: 95,105,105
    B: 1:43,1:54,1:55,1:55
    C: ab cashout, partner leg pushdowns w/ Will

  • BenS

    A: 85, 95, 95
    B: 1:40, 1:43, 1:47, 1:45

  • Jana B.

    A: 53-53-58
    B: 2:00; 2:04; 2:08; 2:10

  • Marc F.

    These CFE workouts look awesome – why not put a few in the afternoon as well? I’d really like to get some running work in the afternoon, as I get to work too early to make the morning runs work. Anyone else agree?

    • Joshua Newman

      We’re working on it; limiting factor is CFE-certified coaches, as the few we have are already teaching a full class-load of other WODs. We should be able to rejigger enough to make PM CFE work within the next month or so.

  • MadeleineT

    I’m on the road, but there’s a track nearby. So, 400m intervals for me today.

    Strange, but true: There are parts of the country where you can fit a 400m track without crosswalks.

  • Andy Graves

    A: 3×5-95#
    B: 1:47, 1:48, 1:48 (with damper at 7.5), 1:48 (damper a hair over 8). Think I like the heavier damper settings.
    DU practice, proved yesterday was not a fluke, still able to get runs of 15 or so unbroken.
    Sully’s back and the 4:45 was relieved to see he still has his mojo producing beard. He encouraged everyone to vote for Will because he is the sexiest of the contestants, AND “lucky for them I (Sully) didn’t compete because, well, I’m would smoke them all in the sexy department”. That’s the beard talking.

  • Jim S

    A: 66% of 1RM during this weekend’s total. 80, 80, 80, 80
    B: 4x500m row Went flat out on this. 1:39, 1:40, 1:49, 1:49