Wednesday 130116

Black Box WOD/Beginner WOD:

Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you are feeling good. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups

Beginner classes: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall-slides 3×8. B: 5 rounds for time: 14 jump switch lunges, 7 pullups

CFE WOD (indoors today and every Wednesday during the winter):

A: Rope Climb Practice
B: ‘High Noon’ For Time
Complete the following: 12-11-10-…3-2-1
Row For Calories
Box Jumps (24”/20”)
Push Ups

Coach Tom writes: “The following six people [marked with circle and star] joined the muscle up club during coach Tom’s beginner classes. Great work and welcome to the club.”

Building a better front rack
Drinking diet soda linked to depression
The placebo phenomenon
MAC put a female bodybuilder in a makeup ad and it’s beautiful
Nose over tail over nose

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

Black Box WOD/Beginner WOD:
A1: Power clean 3×2; A2: Weighted pushup 3×6-8 [Beginner scaling: Pushup 3×8-12 (add a band around the back if needed).]

Black Box scaling: B: With a partner complete: 100 chest-to-bar pullups, 100 ring dips, 100 toes to bar. Must perform sets of at least 3 reps.

Beginner scaling: B: With a partner complete: 75 pullups, 75 pushups, 75 v-ups. Must perform sets of at least 3 reps.

It’s Mid-Distance Day at CrossFit Endurance: 1X800 1X1000 1X800. Full recovery between each interval.


  • joncoffey

    6:15AM Beginners’.
    A: 145-135-135
    B: 3:17

    Koach Kyle: whenever we do “muffin toppers” I can’t be the only person who can’t help but think of this:

  • Justin Katz

    Strict Press 125(PR of 10 pounds)
    Weighted Pullup 42kg
    Fran 5:36 RX’D (PR from 11:38 with 85# from 6 months ago)

    • Aaron Segal

      holy shit, that is awesome

      • Justin Katz

        Thank you

    • reisbaron

      Justin you are CRUSHING it!! Well done sir!

      • Justin Katz

        Thank you

    • Albert Insogna


      • Justin Katz


    • Sara

      I have never been more proud of anybody for anything in my life. Justin, you are awesome. Keep doing what you’re doing!

    • KevinBoul


    • Andy Graves

      You killed it, great motivation for me to dig in like you obviously are!!!

    • Jim S

      That’s some rapid adaptation. Nice work!

  • reisbaron

    While everyone’s testing I’ll be resting, but it’s hard not to share a classic Mobility WOD geared specifically toward Fran –

    Check it out, and maybe use it to prepare (if you haven’t gone to the dentist already today 😉

  • jason L

    Strict Press : 165# PR. Up 10#.
    pull up: 24kg. A wealness i’m working on
    Fran: 5:39 rx PR. down from 8:34
    Fun times bringing Danger to The Shirt Club

  • dbe

    Strict Press – 110lbs (ugh).
    Weighted pull up – 35lbs (woo!).
    Fran – 7.41 Rxd (first time).
    The Shirt Club was full of Danger today.

  • david slifer

    Strict Press: 145 PR
    Pull up: 70 PR
    Fran: 5:37 RX PR ( from 7:15 RX)– Can’t wait to hang out with Fran again on Saturday
    Pleasure welcoming Jason to The Shirt Club this morning

  • Andrew

    Strict Press: 160 (not PR)

    Pull Up: 20lbs PR – first time I’ve tried weighted pull-ups

    Fran: 5:49 RX – Pull-ups were the weak link

    First time at the Shirt club this morning and it was interesting to say the least. It was no noon class though

  • Albert Insogna

    Strict press: 145#
    Pull-up: 90#, ran out of time
    Fran: 6:47 rx (first time as well)

  • Peter Frelik

    Strict Press 145# (Up from 135#)
    Weighted Pullup: 70#
    Fran 6:36 RX’D (PR from 9:00)

    Looking at these numbers I can only be reassured that the Shirt Club’s strict-no-shirt-policy truly DOES make you 10% stronger! hah

  • Aaron Segal

    A. Strict: 175# missed pr by 15 lbs

    B. Fran: 3:44 rxd, pullups definitely slowed me down

    • Andrew

      Impressive Fran time

    • reisbaron

      Very nice!

  • NickA

    A: 115# (Tied PR)
    B: 65lbs (PR???)
    C: 8:11 RXed – PR by a long shot. Last Fran was in July and completed in 7:15 using only 75#!

  • Strict Press: 155 (PR)
    Weighted Pull up: 32 kg
    Fran: 5:25 (PR) (1min6sec faster than aug 2012)

    was dehydrated, I got a nasty headache right after completing Fran.

  • Press; 165pr
    Weighted pull-ups: 70# pr
    Fran: 5:33 pr

    T’was a good day. Thanks coach Will!

    • Andrew

      Good job, strong all around

      • #noon_crew_strong

        • Aaron Segal

          #noon = severe crossfit addiction

          • “Honey, you’re on babysitting duty for the next week. Fran is coming up in 8 days.”

  • Jonathan P

    Press 125. 130F. 126 was the last PR.
    Pullup 48kg, around 90%, belt issues, no time.
    Fran 5:05. PR by 1:30. 8-7-6, 6-5-4, 5-4 &9. It was well organized, and it was the first time I stuck to a scheme like that and felt like it wasn’t a shit show.

  • VinceC

    Strict Press: 110 (tied my PR)

    Fran: PR of 8:29 @ 70lbs compared to
    7:06 @ 53lbs in Nov 11

  • Jim S

    Had to do this one in the garage. Feel free to count my self-proctored test results. Or not.
    Press: 120 (5lbs off 1RM pr)
    Weighted pull up. 65lbs. (Pr by 2.5lbs)
    Fran: 8:13 (pr by 1min 6 sec in July)
    Now I’m going to ice my shoulder.

  • Andy Graves

    A: 130 (off 5 from PR)
    B: 24kg, (off 15lbs from PR)
    C: 8:31 Rx’d. (off 1:00 from PR).
    Since October been missing a lot. Eating crap, gaining weight=fat. Totally shows here. Seeing everyones PR’s is great motivation.

  • David Stogsdill

    Press: 115# – 10# PR
    Weighted Pullup: 20kg – 4kg PR
    Fran: 8:24 @ 85# – 10# heavier, 10 seconds faster than last time
    Not too shabby…what a week to come back from vacation!

  • Ben

    Took it easy today, recovering from food poisoning earlier in the week so not sure if my results should play into any testing-based programming

    SP: 140# (PR, but has been months since we did this)
    Weighted PU: 32 kg
    Fran, 7:48 (PR)

  • Mike Williamson

    Press: 145 PR
    Weighted pull up. 65lbs.
    Fran: 6:08 RX 1st time

  • Kristina Harrow

    I’d like to apologize to those who came to classes on the :15 tonight and had their future reservations removed. I wasn’t made aware that the sign in computer on the 4th floor wasn’t working properly until it was too late.

  • Adam Markarian

    Strict Press 165# (barely)
    Weighted Pull-up w/ 2 Pood KB (40kg, 88#)
    Fran 5:00 Rx (PR Fran time for me I think last time I did Fran I was mid 6’s)

  • I’m a little late with the post:

    Strict Press: 175, 10lb PR
    Fran 6:38 RX, :30 PR from October

    Rushed into fran and didn’t have time to complete the weighted pull up portion. Earlier in the week I had a weighted pullup with a PR of #50.

  • Ryan

    Strict Press #175
    Fran: 5:50 RX (not PR)