Wednesday 120912

Black Box WODs (check schedule for times and locations):
A: Determine your 1 rep max on the deadlift

B: For time:
21 Burpees
21 Toes to bar
50m Overhead Lunge @ 45#
15 Burpees
15 T2B
50m OH Lunge 45#
9 Burpees
9 T2B
50m OH Lunge 45#

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Elizabeth”
21-15-9 reps for time:
Power Cleans (115#/75#)
Ring Dips

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Find Your Fastest 400m DAY! We will find your fastest 400m time and then rest 5 minutes and run 4 X 400m @75% of that ‘determined-fast’ pace with 1min between intervals. **Bring a stopwatch if you own one. If you don’t and plan on running with Coach Heidi frequently, she recommends you purchase a basic one at any sports store.

Coach Avery writes: “Adena competed this past weekend at a Garage Games Event at CFNE. She competed in a very competitive rx’d division with the likes of Regional and Games level competitors (like Heather Bergeron, Rachel Martinez) instead of opting for an easier scaled division. Very proud of her…She PR’d her clean (over BW) in one workout and made it through all the workouts without a DNF. 34th place finish overall. Top finish was 17th in a WOD that required a long hill run, another run with a 25# plate and a final long hill run.” Congrats, Adena!

Where are you on your GOALS? Please read the re-post of Coach Bo’s “GOALS!” article.
Cave bacteria could help develop future antibiotics
Taylor Townsend dispute: USTA cuts funding until No. 1 junior loses weight (see also)
Going on a diet vs. building a life
The law of attraction: For science-heads and Secret-haters
Braised cucumbers…who knew? / Snack magic / Bison short ribs
Please read our LATEST SCHEDULE ADDITIONS! (re-post from Monday)

Here’s what’s on tap for Thursday’s classes:

Black Box WODs (check schedule for times and locations):
A: Snatch 3×3 @ 75%

B: Find 1RM Turkish get up

C: Find max time for a 1-Arm Hang

Beginner WODs (check schedule for times and locations):
A: Find your 1 rep max on the Deadlift

B: 21-16-9 reps for time:
Overhead Squats (45#/33#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
It’s 5K day at the Box. This years Games athletes had to run an 11K so let’s slowly work our way up! Coach Heidi has a ‘find your 5K time’ day planned! Don’t be late–this is a ‘be on time’ type of CFE day! She will leave at the top of each hour to get you started!
****For those who meet Coach Heidi at the track for the 7am or 8am hours…NOTE you are NOT RUNNING AROUND THE TRACK on Thursday! Meet at the 28th at box each hour instead. Also, she asks that you bring a running watch if you have one.


  • Thanks for the shout out on the blog post, Allison!

  • Joe W

    Elizabeth: 5:28, 135lb cleans and GHD dips

    • kev P

      Nice work Joe!! You crushed it!
      To be clear to everyone they were full cleans on every rep. Not power.

    • Albert Insogna


    • Jim S


  • Hari Singh

    Adena has also started assistant coaching. Look for her, then listen to her.

  • Zoe

    Awesome job Adena! You are my hero.

  • Kate J

    Adena! You are AWESOME!

  • joncoffey

    Elizabeth: 13:55, 95# and box dips

    Coach Ryan Fashion Update: Long sleeves are here for fall. Some people would criticize pairing shorts with long sleeves, but those people are wrong.

  • Albert Insogna

    A: 225
    B: 14:35

  • Jeff D.

    Elizabeth: 10:33, 95# and ring dips (35 of which were with a blue band). Nothing like a nice Wednesday morning humility session.

    Is anyone else doing the LuRong Paleo challenge? I could have sworn I already posted about this but can’t find it. When and how will the body measuring and baseline WODs be offered?

    • I’ll also be signing up for the Paleo Challenge on Friday, and I second the question. 🙂

      I haven’t seen anything posted on the blog – only the email we received on Sept. 6…

    • Jason L.

      I think coach Will is heading this if you want to talk to him about it

    • Kate D

      I am also doing it – just signed up today. I’m pretty excited to get myself back on track, especially after all of the crapola I have been ingesting. And, perfect to go into the holidays with a nice, lean diet!! keep me posted if you hear anything, and I will too –

      • Jeff D.

        Spoke to Coach Will this morning. He’ll email/update all of us as soon as he knows something. There’s 17 of us doing it right now. I’m busy planning out my cheats already. This is going to be interesting…

        • Kate D

          Awesome. Thanks for the update. Yes, cheats. Red wine is my downfall ….

  • 6:30am Beginner WOD

    25# cleans, hand release push ups, 8:52

    Apparently 21-15-9 is much easier to handle mentally than 15-15-15 (which I did on Labor Day at 21# and it took me 12:36!)…or maybe I got that much stronger in a week?!

  • jsg

    Elizabeth: 13:28, 95#, box dips, ouch.

  • NickA

    Elizabeth: 13:10, 95#, box dips

  • Aaron Segal

    A. Did not do this workout because we just did our deadlift max (trying to understand why we are maxing deadlifts again)
    B. I have had the privelage to train with Brian D (train on wednesday) and Avery (when i was doing the competition programming) I have experienced some pretty sizable gains when following their programming. It would give me a great deal of comfort to know that they were lending their expertise to the programming.
    C. Also where has everyone gone, it seems nobody post their workout results to the blog. It is nice to have someone to chase after.

    • reisbaron


      Deadlifts the other day were 3×3 at 75%. This is not a max effort, and more in line with what Westside Barbell refers to as a “dynamic effort” day. The inclusion of both dynamic and max effort days in the same week is common in powerlifting gyms, and we see it in Crossfit from time to time. If we don’t see a dynamic effort day in a particular week where there’s a max effort, we’ll sometimes see a lighter version of a lift show up in a metcon. This serves a similar purpose.

      I’m no expert in the science or approach of these two different types of lifting days, but here’s an article from powerlifter Mark Bell which breaks down the Westside philosophy on max and dynamic effort days in the same week:

      • Aaron Segal

        Reis, I appreciate the article and feedback. I would like to hear some additional responses as well

      • Sam G.

        3 by 3 at 75% is not a dynamic effort, dynamic effort would be 50% with 25-30% accommodating resistance,

        3 by 3 at 75% is some sort of deload, not common in any gyms.

        Dynamic effort would mean you are moving the bar as fast as possible in this the case I don’t think normal members were moving the bar at lighting fast speed.

        I see your point as 75% not being maximal effort, but I don’t think this is any sort of dynamic effort.

        • reisbaron

          Thanks for the correction Sam. I’ve always perceived the lesser than max percentages as dynamic effort…good to know there’s a difference.

    • Sully

      A.Westside to add, Max Effort (ME) and Dynamic Effort (DE).
      Monday ME Lower 3×1 squat and/or deadlift generally working in 90% of your 1RM.
      Wednesday ME upper bench (sometimes press) same as above.
      Friday DE lower, box squat 8×2 with 30 sec rest between sets with 50%, 55% or 60% bar weight and 25% bands or chain weight depending on the week in a three week wave. Then 8×1 deadlift same bar/band situation.
      Saturday DE bench 3×3 wide, 3×3 medium, 3×3 narrow, 30 sec rest between sets with 50% bar weight and 25% bands or chain weight.
      Every three week wave they change up the squat, back, front, back with safety squat bar, back with camber bar. Bench, floor bench, etc.

      To break it down Rob Orlando style; last week I did a OHS/Push Press high rep Metcon, then Diane Tues, Thurs. PR’d my back squat at 350# with you spotting, then PR’d my Deadlift at 415# on Fri. You wouldn’t generally think that burning out my shoulders then the next day doing a handstand workout then next is smart, or doing a high rep deadlift workout followed by a 1RM backsquat, then the next day doing a 1RM dead but it worked really well. Rob O says don’t do what you did yesterday generally. So you wouldn’t do a 1RM deadlift twice in a week (or ever more than once every two months) but a light weight high rep dead and then later in the week a heavy low rep dead, is good.

      B.Love Avery and Brian D.
      C.Seriously, what the hell people. I’m going to start giving out some mean cashouts if you don’t start posting.

      Hope that helps, and that’s the longest post I have or will ever probably post.

  • David Stogsdill

    4:45 Black Box WOD
    A. #265(PR)
    B. 14:21 with #25 plate
    C. 32 unbroken DU’s(PR)

  • Jim S

    A: good pull at 295. Three tries at 300 but no go. Previous PR was 305 so still a little off but way better than the 275 I pulled a few weeks ago. That was way off.
    B: 21:45 Rx’d. Those lunges at 45 lbs took fooreeever. Probably should have gone lighter, but I was stubborn today.

  • Hari Singh


    8:19 (95 lbs)

  • Shannan

    Awesome job Adena!!