Thursday 120830

Black Box WODs (check schedule for times and locations)
A: Mobility

B: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. (Bring your own watch with a stopwatch function if you have one.)

Beginner WODs (check schedule for times and locations)
A: Press 3×3

B: Every Minute on the Minute:
3 burpees, then wall balls (14#/10#) for the remainder of the minute
Continue until completing 100 wall balls

CFE running WODs (at 6am, 7am, 8am; meet at 28th St.)
1 mile time trial
**Coach Heidi is holding two 1mile time trials this week (Wednesday and Thursday) in an effort to allow as many people to participate as possible. This is a great baseline & all should try and make one of the mile time trial WODs, so when it’s re-visited, you can compare your times.

THIS is what a partner deadlift at 6:45am feels like! (with Tiff & Jess; thanks, Coach Will for the pic!)

Debunking the hunter-gatherer workout (plus a response)
Running toward a better you (infographic)
Guacamole-bacon-stuffed pepper poppers / Grain-free/nut-free chocolate zucchini bread
Overtreatment is taking a harmful toll

Here’s what’s on tap for Friday’s Black Box WODs (check schedule for times and locations)
A: Snatch 5×2 @ 85%

B: Four sets of:
Ring Dips max reps in 30 seconds
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps in 30 seconds
Rest 30 seconds

Here’s what’s on tap for Friday’s Beginner WODs (check schedule for times and locations)
A: Mobility Work

B: 4 Rounds of “Barbara”
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest Exactly 3 Minutes
(Bring a watch with a second hand)

Here’s what’s on tap for Friday’s CFE running WODS (6am, 7am, 8am; meet at 28th St.)
This Friday (and every Friday!) is tempo run work.


  • Steve Slo

    re: the Punctuality link (comments section)

    Reading people’s justifications for their own chronic lateness makes me kind of hate people in general.

    • Jim S

      “Hell is other people.”

  • joncoffey

    6:15AM Beginners’
    A: 95#
    B: 10:35 (Q: Who is your mortal enemy? A: Wallballs)

    Coach Ryan Fashion Update: “I bought new clothes yesterday because I didn’t want to do laundry.” Snazzy new shorts, but what really stood out today was that sick pair of baby blue and red Pumas.

  • JayB

    6am Running WOD

    1 Mile @ 7:58 – Or as I’d like to say, “around 7 minutes…”

    • reisbaron

      My wife does the same, but with shopping. “Honey how much was that shirt?” “Only 12 dollars” (sticker $12.99…oy…)

      • JayB

        such a veteran move

        • Could be worse, Reis. Should could say “A couple of bucks.”

    • Albert Insogna

      Perfectly acceptable- if someone asks your mile time just say “7-something”.

      • JayB


  • Hey everyone, I am selling a pair of Risto weightlifting shoes. They are about a month old and used 1-2 times per week only for oly lifts. I wear a size 12 in dress shoes and these are size 13 (12 were too small) with some room in the front. Original $120, looking for $60 o.b.o. Link below. or 714-227-8440

    • Steve Slo

      Yeah, I’m interested. Emailing you now.

  • NickA

    6am Endurance WOD
    1 Mile @ 6:52. First time I have run a timed mile in at least 10 years. And my first Endurance WOD. I’ll be back for more to improve that time.

  • Albert Insogna

    Barbara- missed the cut-off. Finishing last means I can only improve!

    • Kate J

      It’s true! This was my 4th Barbara, and the first time I did 5 rounds. And I can assure you that I felt quite accomplished. Also, nauseated.

  • Justin Katz

    37:51 (including rest time)
    22:51 (without rest time)

  • As people were happy to hear a bit about our behind-the-scenes programming thinking last month, thought I’d post briefly about what we’re up to now in the current eight week cycle we kicked off this week.

    This time through, we’re focused first and foremost on building limit strength, so we’re using lower numbers of reps across a slightly smaller number of lifts. Increasing absolute strength is crucial for improving WOD performance, as people top out their power output at roughly 50% of their 1RM. In other words, to move fast on a WOD with 135# cleans (like Elizabeth), an athlete needs to be able to clean at least 270#.

    On the WOD side, we’re pairing the lifts with more short, heavy met-cons, and more skill-focused days. Plus we’ll be working our way through all of The Girls. Yes, all of them. Hence the second Angie this weekend and today’s Barbara. Up next: Cindy, Diane, Elizabeth, Fran, Grace, Helen, Isabel, Jackie, etc.

    Should be ‘fun’.

    • Rich J

      Damn I’m gonna miss all the benchmark girls.

      • Don’t worry; they’ll be back. That’s what makes them benchmarks. 😉

    • Albert Insogna

      Interesting about the 50% stat. Is there a recommended % of 1RM (for non-rx’ers) for the girls workouts, to balance speed with improvement?

  • Jeff D.

    Beg. WOD:
    A: 105#
    B: 7:53 @ 20#

    Looking forward to Babs tomorrow.

  • Barbarba
    35:44 (including rest time)… It’s the scaled pull ups 🙂

  • Jim S

    Barbara: 27:43 (4:42, 5:23, 5:37, 6:04, 5:57). PR (previous was in July at 29:39)

  • VinceC

    Has Fight Gone Bad 7 been scheduled yet?

    • reisbaron

      Safe to say the Fight Gone Bad event, as it’s been traditionally known, will likely not return. Sportsgrants, the organizers of the charity event are suing Crossfit HQ over a copyright dispute regarding the event’s name (which happens to be the name of the original workout named by Greg Glassman…I don’t get why they’re the ones who are suing, but they are).

      The recent “Crossfit for Hope” event on June 9th was intended to replace FGB, but it ran into a stumble of its own over the event artwork, which was pretty controversial, and rejected by many boxes world-wide. Either way it seems Crossfit for Hope will now be the annual event, and it will raise money to benefit St. Jude’s Children’s Hospital.

      You can read more about the origins of the dispute here: – Things get spicy around message #6, which was posted by Crossfit HQ’s lawyer.

      • VinceC

        Wow I’m sorry to hear that, but thanks for the update Reis. Who thought something fun and charitable would get all lawyered up.

      • FWIW, I think we’re unlikely to do FGB or CrossFit for Hope. Instead, we’re looking at the logistics of holding our own fundraiser, targeting New York charities, potentially in partnership with several other NYC boxes.

  • KevinBoul

    Babs: 48:48 I’ve never been so psyched finishing last in the class.