Tuesday 121218

Black Box WOD/Beginner WOD:
3 rounds for time, w/partner
Partner 1 – Row 250m
Partner 2 – Double KB rack hold (24kg/16kg)
Focus on breathing and recovery
[Beginner scaling: 16kg/12kg]

It’s High Intensity Interval Training day. The HIIT method is interval training performed at such an intense level that your body will burn calories and fat both during AND after the intervals.

4 rounds for time:
Rest 15 sec
Rest 30 sec
Rest 45 sec
Rest 60 sec
Rest 90 sec

**This is also referred to as “EPOC” (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout.

The result is that you will burn up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace. **So, reserve your spot on Zen Planner to do this with Coach Heidi!

Thanks to Coach Kyle for the fun pic. From left: Dave, Justin, Megan, Molly, Jay, Paul, Stephen, Nelson, Steve, and Jonathan:

Check out our schedule changes that go into effect Monday, January 7th!
Strength through female eyes
Why you should probably stop eating wheat
This duck doesn’t need a label on it / Render that duck fat
America runs on bacon and blueberry muffins / Small, rich & overweight
A test of will

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

Black Box WOD/Beginner WOD:
A1: Front squat 3×3
A2: Pullup 3×8-12 (add weight if needed)

B: “Karen”
For time:
150 Wallball shots, 20#/14# ball
[Beginner scaling: 100 wallball shots, 14#/10# ball]

“The King of all AMRAPS”

6 minutes Row for calories
5 minutes AMRAP HSPUs
4 minutes AMRAP Wall Balls
3 minutes AMRAP box jumps 24”/20”, step down each rep
2 minutes AMRAP KB Swings
1 minute AMRAP burpees
-total rep count is score (including calories)


  • Justin Katz

    7:18 rx’d with Ian

  • joncoffey

    Oy, that picture.

    7:00 @20kg with co-defending 6:15AM champion Steve

  • Will’s 6:45AM: 6:27 w/ Jose at 16kg

    No more cupcake discussions, I promptly had a cupcake for breakfast after class, my willpower is weak….

  • Aaron Segal
    • reisbaron

      Can’t say my last few PR’s haven’t been similar…

      • Aaron Segal

        Glad we have Jason programming, that should change

        • reisbaron

          I meant the screaming. That will not change.

          • Andy Graves

            Reis, you have to grow a pony tail like that too

          • reisbaron

            Grow a beard that long and I’ll think about it…

  • Aaron Segal

    A. tailpipe: 5:48rxd with Mike 24kg each arm.
    B. Tabata 4 rds: parallete jumps, pushups, air squats, kb swing 24kg = 239 reps
    C. Team bearcrawl, situp, plank hold….We won, I am tired.

    I would like to integrate CFE into my training. Any chance of having a CFE class added at noon when the January schedule comes out.

    • Mike Castaldy

      I would love to integrate some CFE training midday as well.

      • T-Money

        Guaranteed that if CFE was offered in the evening they’d be quite popular. Have you guys considered this?

        • Mike Castaldy

          Fyi…They are offering indoor CFE on Wednesday evenings. The schedule change was posted on the blog within the last couple of days….

  • Albert Insogna

    Tailpipe- 6:18 rx’ed with Schuyler.

  • Jana B.

    Tailpipe 6:47 12kg w Vikki.
    Row for calories (300)-which was a cakewalk after Tailpipe.

  • Sara

    Everybody: please read Jason’s article. My classes: expect to be quizzed on Thursday.

  • Andy Graves

    Coach Avery mixed it up tonight. 20min EMOM 6 kb swings 32kg + 3 strict burpees. Pushed the reps up to 8 at rd 10 and then up to 10 at rd 15. Was well spent at rd 20.

  • Jim S

    Tailpipe: 7:20 with 24kg KB’s. Hard to breath with those things on there!
    Also, got my 2nd, 3rd, and 4th lifetime muscle ups today. Woot!