Friday 120831

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

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)

CFE running WODS (6am, 7am, 8am; meet at 28th St.)
This Friday (and every Friday!) is tempo run work.

Coach Heidi presents: “The Boys of 6am CFE”! (Left to right: Jay, Jon, Scott, Nick, and Paul)

Beware of competition madness
Sprinter and Marathon Runners’ Bodies–Comparing Trends in Olympic Athletes Over Time
The hidden truths about calories
The American way of eating
Breakfast meatza / Zucchini pesto roll-ups

Here’s what’s on tap for Saturday’s Black Box WODs (check schedule for times and locations)
A: Russian gymnastics warm-up

B: Three rounds for time of:
50 Double-unders
75 Squats

Here’s what’s on tap for Saturday’s Beginner WODs (check schedule for times and locations)
A: Snatch 5×2

B: Four Rounds Of:
30 Seconds Max Ring Dips
30 Seconds Rest
30 Seconds Max Difficult Pull-Ups
30 Seconds Rest

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


Six rounds of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.


  • DeeC

    Help me out… Im thinking doing running WOD tomorrow. What is a tempo run? and where does the lass usually meet?

    • joncoffey

      Tempo run = longer, steady state run

      Meet at the 28th Street box

    • Albert Insogna

      This morning it was 5 continuous sets of 2min faster pace + 1min slower pace. So 15min total. Faster/slower was relative to a 10k pace.

  • Andrew

    I thought the WODs were supposed to get hard again this week. Out side of barbara that hasnt been the case. What gives?

    • Mike

      Monday–1RM Back Squat + [Metcon]
      Tuesday–RGWU + Deadlift and HSPU’s (Total for the WOD was Deadlift = 275*30 if you did it RX’d on your own, HSPU = 30 reps)
      Wednesday–Press + 100 Wallballs
      If you found to combination of those 3 days ‘easy’ and your hamstring, glutes, quads and lower back were not fatigued than either you didn’t do the WOD’s or you did something wrong….

      • NickA

        Agree. If you think they are too easy, you are doing exactly just that: taking it too easy. Try using better technique, more weight, higher intensity during all workouts and you will be fatigued.

        • Jim S

          After Barbara yesterday I slept 9 hours last night, rolled out of bed feeling like I was worked over with a meat tenderizing hammer and needing that first cup of coffee like it was my very blood supply. I agree, it has been a super easy week. 🙂

  • NickA

    6:15am Beg. Wod
    Full 5 rounds of Barbara: 46:40
    I almost lost it once it was over – wow that was one hell of a workout.
    Looking forward to the long weekend to recover.
    The Ass-Berry Fairy has certainly left her mark!

  • Albert Insogna

    A: 85#
    B: 25/10, 10/8, 9/8, 8/6
    CFE: good times

  • reisbaron

    Insane sale on a huge selection of Inov8 shoes on The Clymb. You need to sign up to see and purchase them, but at $60 a pair it’s worth it. Oh hey look…here’s a convenient link that gives me a discount when you buy something (wink & gun):

  • Hari Singh

    10:00 AM Black Box WOD

    A: 5x2x90
    B: (12,4) (10,4) (8,3) (7,3) = (37,10)

  • 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

  • Jeff D.

    First time Barbara: 43:12 RX’d
    First time doing pull-ups with the base-of-fingers grip. No new rips but very little grip strength. Need to work on that.

    Just one note on music — There are two types of people in the world: those who like Taylor Swift, and liars.

  • John Fitz

    First time Barbara this morning with Ryan. Horrendous. Why in the name if God i ate Boneless Wings last night, ill never know. 38:30 doing the “Scaled” version. I know i would have done it quicker if i threw up during 4th Rep. Great job everyone.

    • JB

      Is this John Fitz from CRG?

  • JayB

    6:15am Beginner WOD

    1st time Barbara @ 42:36 — Really don’t have a clue how I got that mysterious shoulder knotting pain while doing air squats. In other news, definitely looking forward to some more of that Taylor Swift playlist we had going on.

  • Jim S

    A: 5x2x65 + 5x2x75 Kevin rocks the Oly form instruction. Made some good cue progress today.
    B: 12/5 10/4 8/4 9/4 Let’s call those C2B pull-ups “strict’ish”

  • 5:15pm Beginner WOD

    First post-Elements class! Therefore first time Barbara: 32:56. Scaled all reps down by 10, blue band for pull ups. Now I now understand the lovely Ass Berry Fairy…wow. Thanks for the encouragement from Mandy, Maria and Mike!

  • Albert Insogna

    Talk about getting thrown into the fire- good news is that the next few WODs you run into should be much gentler in comparison.