Wednesday 120919

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

B: “Grace”
30 Clean and Jerks For Time, 135#/95#

Beginner WODs (check schedule for times and locations):
A: Push Press 5×2 @ 85% of 1RM

B: Three Rounds For Time
20 Difficult Pull-Ups
20 Difficult Dips

CFE WODs (6am, 7am, 8am; meet at 28th St.):
1 mile run with 10 pushups every minute followed by the USUAL AMAZING ab cash-out!

Post-“Fran”: Henry. 5:30, 65#. No bands:

“When one aspect of your recovery is suboptimal, it is imperative that you are taking care of business EVERYWHERE else.”
Feet and footwear (for kids, for adults) / The cheap “barefoot shoe” review roundup
Depression: A deal with the devil?
The passive aggressive manifesto

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

Black Box WODs (check schedule for times and locations):
A: Find your 1 rep max on the front squat

B: 7.5.08 Games WOD
5 rounds for time:
5 275#/185# deadlifts
10 Burpees

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

B: Scaled “Grace”
30 Clean & Jerks for Time

CFE WODs (6am, 7am, 8am; meet at 28th St.):
1 X 800, 1 X 1000, 1 X 800, 1 X 400


  • joncoffey

    6:15 Beginner
    A: 145#
    B: 12:49 (Substitution: 3RFT 15 C2B Pull-ups + 15 Box Dips). Was initially disappointed when I saw my last post on Beyond the Whiteboard was 11 something, but felt better when I saw that my scaling in February was 2-for-1 black band pull-ups and parallette dips.

  • BenS

    Grace: 4:53 @ 115#, 54 seconds faster than same weight in April. Ready to rx next time

  • Jeff K

    For the past 3 weeks I have been moo Paleo. I have eaten like an absolute beast and have still managed to lose 4 ior 5 lbs. How do you not lose weight eating Paleo? Should I buy a cow and just start gnawing on it one limb at a time? What’s the secret here?

    • If your goal is weight/strength gain, it’s probably wise to modify your paleo diet. If you are strict Paleo (no dairy, legumes etc..), you will have to eat a shit ton of calories, lots of fats. I would add back in dairy if you want to pack on muscle/gain weight. just my thoughts and .02.
      Also, you may be doing too many met cons and burning too many calories.

    • reisbaron

      In addition to muscle recovery there is Paleo recovery. I suggest pizza, beer & cake. Should get things moving in the right direction…

    • kev p

      Muscle strength , size and weight gain is not going to happen on strict Paleo. Have to modify it. dairy and more root veggies and tubers. add in protein shakes too.

  • Jeff D.

    “Randy” – 75 Power Snatches for time – 8:38 Rx’d. Thanks for the support 6:45.

    Day 3 of Paleo Challenge and already I’m having cheat dreams. In other news, I dream about food.

  • Jim S

    Worked out at Amped Crossfit in Bellevue Washington yesterday morning. 85% DL 10min EMOM. 255lbs. Nice place. Work out in the showroom of an old Caddy dealership. Funny to watch passerby gawk.
    Crossfit NorCal later today

    • Jim S

      WOD at NorCal. AMRAP 15 min. 5 thrusters / 7 power cleans / 10 SDLHP
      4 rds + 2. Pretty terrible. I’m justifying it by saying that I probably should have scaled to 75 or 85lbs. At 95 I was slooow.

  • Jana B.

    Grace: 5:52 83# – next time rx’d!!

  • Joe W

    Grace: 1:31 w 135lbs…can’t call it Rx’d bc I didn’t have my arms fully locked out over my head on every rep, but still was moving the bar pretty fast.
    Last Grace (Dec. ’11): 2:36 at 155lbs

  • Hari Singh

    Grace: 3:55 (105 lbs)

  • 7:15pm Beginner WOD

    Who knew I could push press over 50% of my BW?! Hey Coach Brian, you really should be impressed with what I lift now that you know how much I (don’t) weigh haha!

    8RFT 5 pull ups (blue band) + 5 box dips = 6:36.