Thursday 121115

Black Box WOD classes:
3-round version of “Eva”
3 rounds for time:
800m Run
30 Kettlebell Swings (2 pood/1.5 pood)
30 Pullups

Beginner WOD classes:
Four Rounds For Time:
20 Burpee Box Jumps, 20″
20 Kettlebell Swings (24Kg / 16Kg)
20 Pull-Ups

CFE WOD classes:
Half Mile Day. 3 X 800meters with full recovery. Hold the intervals within 3-5 seconds of each other.

Raise your kettlebell if you’re not afraid of some chilly weather during a WOD! (Thx, Coach Heidi, for the pic.) From left: Aurelia, Andrea, Sofia, Darshin, Mary, Arthur, Gordon and Brian from a recent CFE WOD in Madison Square Park:

Why female runners should strength-train like men do
The world’s most advanced prosthetic (video)
Weightlifting technique and nutrition
Brisket for dummies, part 1 / part 2
Be sure to read thru the DECEMBER SCHEDULE CHANGES if you haven’t already!

Here’s what’s on tap for Friday’s classes.:

Black Box WOD classes:
A: Deadlift 3×5

B: Alternating Tabata
Ring Dips
AbMat Sit-Ups

Beginner WOD classes:
A: Deadlift 3×5

B: Alternating Tabata
Ring Dips or Box Dips
AbMat Sit-Ups

CFE WOD classes:
3 X 5 minutes up tempo with 1 min ‘jog’ in between.


  • joncoffey

    6:15AM Beginners’
    Team WOD with Grant and Bryan (subbed 30 reps for 20; 20kg for 24kg)

    Kyle: I’m pretty sure I broke the curse by kicking over my own coffee this morning.
    Nikke: Pass it on

  • reisbaron

    3 Round Eva – 51:53 – Black + Blue bands, 2 Pood

    Showed up early assuming I’d be doing 20-minute rounds. I figured the first run would be a sufficient enough warmup. Swings felt heavier than usual…was down to sets of 5 in the first round…ouch!

    When my grip goes I’m simply off the bar…there’s no incremental fight to be had. The last 7-8 minutes were the last half of the pullups in round 3. Not a shining moment for me, but I got it done…

  • BenS

    3 round Eva – 32:22, 2 pood (russian)

  • Steve Slo

    CFE WOD:
    800m x3 (full recovery between sets)
    3:38 / 3:33 / 3:33

  • KevinBoul

    3 Round Eva 7:45 A.M.
    I had to scale back to 20 pullups on each round instead of 30. 20kg KB. 28:26. The running and KB swings went really well. Slow as hell on the pullups; no rhythm.

  • Joe W

    3 Rds Eva: 31:10. Green band, 32kg KB.

    Need to start mixing in some CFE WODs as my running technique needs some serious work – 800M runs slowed me down big time on this one. Distance running definitely a major goat.

  • Jeff D.

    3 Rds Eva – 30:58 RX’d (russian)

    First time moving 2 pood. Pull-ups with fried forearms suck. Same sensation as Fran.

    Loved running outside. So many smells that time of morning. Like my senses were on fire.

  • Andy Graves

    Was in one time in the last month. Back at it tonight. Catch me in the beginners wod’s for a week or so. Feels good and bad, very bad.

    • reisbaron


  • Jim S

    Sorry to miss Eva. Dropped in at Crossfit Golden Gate.
    A: 1RM Clean & Jerk 170lbs (pr by 5lbs)
    B: 3 rounds of 400m run & 15 squat clean thrusters (75lbs) 12:29

    Thus ends a week that started with Sunday’s Deadliftpalooza and included Kevin’s “cashout from hell.” Good week. Happy that tomorrow is a rest day.