Black Box WODs: Thursday 120823

Black Box WODs (check schedule for times)
A: Extended mobility work

B: Empty-bar “Fran”

Thanks, Coach Bo, for this great pic of your recent Elements grads (from left): Chuck, Tyner, Bryan, and Brian:

Read and COMMENT ON Coach Bo’s article on GOAL-SETTING!
Why do it right when I can do it wrong?
How do you sit, how do you stand?
How to make better sauteed spinach / Food apps
The 3 most horrifying lies about the snatch

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

B: Split Jerk 3×5 @ 60%

Here’s what’s on tap for Friday’s CFE running WODs at 6am, 7am, 8am:
It’s Tempo Interval Friday. We are running a pace that mimics a 10K race pace! These are must NOT miss days, says Coach Heidi, if you want to bring your pace per mile down! And who doesn’t want that?!


  • JP

    Has anyone else had trouble logging into the Zen Planner App after today’s update?

    • John Grosso

      Yes. Extremely annoying.

    • nycjay

      Thanks for the tip – I’ll hold off on updating the app until hearing something a bit more positive…

  • Albert Insogna

    A: This was a nice change of pace. Also- pretty sure I’m the least flexible person in the entire box.
    B: 5:01

  • reisbaron

    I frequent Cafe Deli-cious on 23rd (next to Tek Serve just west of 6th) and they have close to a dozen types of coconut water. The popular boxed ones were really repulsive to me for whatever reason, but they carry this kind called Taste Nirvana
    ( ) that has the pulp in the bottle. It is INSANEly good and very refreshing after a WOD. Check it out…oh and for $6.85 they have super-healthy salads with any 6 toppings (meats included). Pretty solid spot for you locals looking for Paleo-friendly variety.

  • Jana B.

    A:If crossfit was just mobility I would win the games. Sadly for me its not.
    B: Empty Bar Fran: 6:09 (I think) (blue/green bands).
    C: Rowed 5000m: 25:57

  • Andy Graves

    A: achieved suppleness
    B: 4:07
    C: “Sully Says” Tabata-quite winded at the end
    D: Coach Sofia’s DU challenge (notice new guy that just got DU) 5 rds 15 DU for time. Miss and you do that rd over-19:33. With all the missed reps I am sure I did something like 300. Thanks Coach Tom for the cues, it helps a lot even if I look like I didn’t get it.
    Spin off of Sullys idea. Next 12 week cycle starting next week, beard mojo grow-a-thon. Shave on the weekend and let it grow. Really hoping the girls don’t join in that one.

    • reisbaron

      Well done man! On the beard of course…the double under timeline is horrendous 😉

    • Albert Insogna

      That DU challenge sounds fun.

    • Andy Graves

      thanks for that vote of confidence Reis-for the beard of course….
      Albert, seeing how I am just stringing together 15+ on a good turn it proved pretty challenging. There were a lot of 12’s, 13’s and 14’s. Sofia said they recently had a 10, 20, 30, 40, 50, 40, 30, 20, 10 challenge for time. Working up to that one.

  • 4:45 rx