Tuesday 130129

Black Box WOD/Beginner WOD:
A1: Push jerk 4×2 [Beginners instead do: Push press 4x4]; A2: Lateral lunge with overhead reach 4×8 (alternating)

B: 5 rounds for time: 5 kettlebell thrusters left arm, 5 kettlebell thrusters right arm, 10 kettlebell swings (Russian)

Time to run, sprint, run some more…this time with a soccer ball. It’s Soccer Day at CrossFit Endurance. One thing soccer players have is endurance, so we are going to take their non-stop running and sprinting action to the infield of our practice track for a fun, but exhaustive day with Coach Heidi. This is a special CrossFit-style soccer day, so NO PREVIOUS SOCCER EXPERIENCE REQUIRED!

Melissa’s Elements grads have some fun: (from left) Justin, Solomon, Bev, Tim, Yusef, Becca, & Mike:
Justin, solomon, Bev, Tim, Yusef, Becca, Mike_Melissas

2013 CrossFit Games Open registration starts tomorrow–details here
The truth about little women carrying big wounded men in combat
De Franco 3D band pull-aparts – A new twist on a classic
How to make an ironman whimper (and cough)
How to plan and cook an entire week’s worth of meals

Coach Nick’s 7am’er Elements grads: Matt, Renee, Max, Mike, & Joe:
Matt, Renee, max, mike and joe_7amelements_nick

Sofia’s Elements grads “Team Sausagefest” ;)
(Stay tuned later this week for more Elements pics.)

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

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!]: A: 2 attempts for max reps strict HSPUs; then 2 attempts for max reps strict pullups — do NOT scale unless you cannot do a single HSPU or pullup (scaling for HSPU will be regular pushups). Rest at least 5 minutes then 2 attempts for max reps kipping pullups. B: Max effort 500m row.

Beginner classes: A1: Front squat 3×4-6; A2: Pullup 3×8-12. B: 3 sets: 1 minute pullups, 1 minute burpee box jumps, 1 minute goblet squats.

CFE WOD (remember Wednesday CFE is INDOORS!):
Partner WOD: *400m row/rope climb, 100 Jumping Pull-ups, 100 kettlebell swings, 100 weighted AbMat situps, 100 Wall Balls followed by a final 400m row/rope climb. First team done WINS!

*In the Rowing/Climbing Segment, once Partner A has rowed 400meters, Partner B stops rope climbing and they switch roles so B is now on the rower and A is on the rope before they can move on. The same rules apply for the last Row/Climb as well!

For the Jumping Pull-Ups, KB Swings, Situps and Wall Balls, it will be up to you and your partner to decide how to break them up.


  • Jana B.

    CFE WOD looks scary and awesome…

  • Shannon D

    That’s intense. Both CFE and testing day

  • http://www.facebook.com/hilores Amber Rodriguez

    Ever since Heidi showed me how to climb a rope, it’s been a fun-filled mixed bag of pleasure and pain. Can’t wait for this CFE WOD.

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    A: 145lbs x 4
    B: 5:56 @ 24kg

  • http://www.facebook.com/hilores Amber Rodriguez

    A: Did 3×4 push press at 83#. Then on my last set, I played around with the push jerk. Hit 93#. :)

    B: 4:59 at 12kg. It was already too late when I realized that most people had gone lighter on the kettlebell. DFL. I regret nothing.

  • jsg

    A: Push Jerk 4×2 — (95) 135 – 145 – 150 – 155 (tied with previous PR from 1/5)
    B: 4:35 / 20kg

  • Aaron Segal

    A. 190, 200, 215, 215 failed on last jerk, have to get under the bar better
    B. 4:13 @ 24kg never felt comfortable with the movement

  • joncoffey

    A: 135-155-165-165
    B: 4’03″ @16kg

    Oh, hi Myles: http://www.mensfitness.com/leisure/travel/top-10-crossfit-gyms-in-america?page=5

  • reisbaron

    A: Strict Pull-Ups 4×8 (2.5″ band) + lateral lunges
    B: 6:31 @ 24kg

  • Dave B

    So when will get the complete update on the Frostbite Crossfit games in LI CIty from January 19th. Some Black Box folks competed and did great. Would be nice to get more than a quick blurb two weeks ago for the folks that worked hard that day and killed it. I beleive a complete review was submitted.

  • Jana B.

    A: 98-103-108-113
    B: 4:44 12kg KB
    Worked on kipping HSPUs
    5k row nft

  • http://www.facebook.com/wm.lanier Wm Lanier

    GREAT JOB today in all my classes! So many PR’s. These last couple weeks of testing have been fun for me as a coach. It makes me proud to see how hard you guys are working and how that hard work is paying off in big ways! Here’s a snap of the NOON athletes numbers! 9 out of 14 PR’d. Great job everyone!

  • Whit

    Quick bit of feedback:

    Do you think it would be possible to install a few coat hooks in the 26th st. 4th floor bathrooms? I know a good portion of the evening classes usually arrive straight from work, so I feel that it would help facilitate quick changing without having to pile suit jackets etc on the windowsill/sink/floor.

    Thank you, otherwise, keep up the good work.