Black Box WODs, CFE WODs: Friday 120824

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

B: Split Jerk 3×5 @ 60%

CFE running WODs at 6am, 7am, 8am (meet at 28th St.):
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?!

Lisi’s assisted muscle-up! 🙂 (And in case you missed it, be sure to CLICK HERE for Lisi’s 213# deadlift PR which we featured on our Facebook page):

The myth of moderation
Treat yo’ self
The body is in charge and won’t let you forget it for long
Meet the inflatable, ‘invisible’ bike helmet
Why does the return journey seem quicker?

Here’s what’s on tap for Saturday’s Black Box WODs (check schedule for times)
A: Extended mobility work

B: “Jeremy” De-Loaded
21-15-9 reps for time:
PVC Overhead squat

Here’s what’s on tap for this Saturday’s High Noon Hero WOD at noon and 1pm:

This week will be “Ryan”:

Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.


  • reisbaron

    Rogue just put up their new elevation mask, which mimics high-elevation environments if you’re training for events above sea level –

    (maybe coach Ryan should start wearing one now so he doesn’t get crushed in WODs when he first moves back to the Rockies)

    • Angry comment thread about the value / lack thereof of hypoxic training in 3..2..

    • d_simon

      also good for a Bane costume.

  • In the risk of sounding really creepy and desperate, is anyone training for a marathon or half marathon that might want to join forces for a long run this weekend (or another weekend)? I’m flexible with times and pace – and I’m normal (as any of us, anyway!)

    • I was planning to run on Sunday if that works, Mary. What pace/distance/location you in the mood for?

      • Email me and we can make arrangements

  • Andy Graves

    C & J’s 85#. Great practice tonight. Biggest score is Coach Kevin comes to 28th St Friday nights and no one knows who he is so his classes are virtually empty. It’s like private coaching with the gyms oly coach.

  • Andy Graves

    Sully agreed. He’s going to shave this weekend with me and then let the beard go all mojo like for 12 weeks. We are going to squat massive weights at the end. Who’s in? Oh, that guy that ran in at 6PM, you’re in btw. Oh yeah and Reis. We are expecting some clean shaven pics from you too on Monday.

  • 65# for cleans and jerks today. Great to be coached by Ryan.