Friday 120928

Black Box WODs (check schedule for times):
A: Back Squat 3×3 @ 75%

B: Find your 3 rep max on the weighted pull-up

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

B: Scaled “Isabel”
For Time: 30 Snatches (95#/63#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

Just a few faces you might recognize, post-CMC last weekend:

Increased obesity is wiping out most health benefits of less smoking
How to avoid crossfit burnout
The obesogenic effect of non-evolutionary “strange” foods
The surprising motivational power of self-compassion
Prevent black toenails with the zig-zag lacing technique (video)

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

Black Box WODs (check schedule for times):
A: Russian gymnastics warm-up

B: Conga Line: Bench Press & Pull-ups, 5 Circuits. (Weight is right when bench press and pullup reps are equal.)

Beginner WODs (check schedule for times):
A: Back Squat 3×3 @ 75% of 1 rep max

B: Find 1RM weighted pull-up (or smallest band)


  • joncoffey

    Isabel: 4:08 @ 75#

  • Albert Insogna

    A: 135,155,155#
    B: 90#

    Such a mellow Friday.

  • A: 185, 205, 225#
    B: 45#

  • Jim S

    Tweaked knee / back. Discretion being the better part of valor I kept this to the 75% level. A: Back Squat x 3 185, 185, 185
    B: 3RM pull up 45

  • Aaron Segal

    225 235 245 felt really light


  • David Stogsdill

    A. 145, 145, 165, 165
    B. #35
    C. cashout: 2 rounds of: 1 min WallBall #16/1 min KBS @ 20kg — 88 reps
    First bar muscle ups today! Momentary disbelief when I was hanging out at the that feeling.

    • Albert Insogna


  • Isabel…4:27 @ 15#, second time ever doing snatch work, such an awkward movement!

  • KevinBoul


    A: 185, 205, 205
    B: Did 3 strict pullups with no band (PR!)