Thursday 130207

Black Box WOD/Beginner WOD:
A1: Front Squat 3×6-8; A2: Pullup 3×3-5 (add weight if needed)

B: For time: 30 HSPU, 40 Pull-ups, 50 Kettlebell swings (1.5/1pd), 60 Sit-ups, 70 Burpees [Beginners: sub feet-elevated pushups for HSPUs]

1 mile’s worth of Tabata Sprints

Linnea going overhead at the recent “Hail to the Queen” competition. This lady also happened to get her first pull-up this week. Congrats, Linnea!!

THIS WEEKEND ALL CLASSES at 26th ST (not 28th)
Lessons from Dune, part 2
Optimum bodyweight for Olympic weightlifting
Why the 49ers love to stretch
2012 Sports Kids of the Year
The pomodoro technique

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

Black Box WOD/Beginner WOD:
7 min AMRAP @ 80-85% effort [Beginners: 85%] – 5 burpees, 10 plate ground to overhead (45#/25#), 15 double unders/30 single unders; rest 3 min x3 sets

Tempo Day 4 X 600meters at an uptempo pace with a 100m recovery jog.


  • Thanks for the feature, Allison! It’s been quite a week!

  • david slifer

    Today’s wod was interesting to say the least….

    16:43 (followed by flopping around on the ground like a beached whale as I tried to catch my breath)

  • It was awesome meeting Linnea and competing alongside her at Hail to the Queen. AMAZING job on your first pull-up! Congrats!!

    Taking the day off today – planning on rolling like a madwoman. The Grid Roller has to be one of the best, most evil inventions to ever grace this Earth.

    • Thanks, Amber! It was great to meet you too. And congrats on those PRs yesterday. I saw that when I came in for 7:45.

  • Shannon D

    18:40 – blue band pull ups & ab mat HSPU. Now I’m ready to take over the world

  • Jon N.

    As a die-hard 49ers fan, I’d appreciate it if you refrained from posting articles about the team as I am still in mourning after what took place at the Super Bowl. 🙁
    Interesting article — I’m especially interested to know if any professional sports teams that incorporate Crossfit into their training camps/workouts, etc. (perhaps Crossfit Football)?

  • dex

    any schedule changes due to the snow tomorrow ?

    • Stay tuned to the blog for updates tonight/tomorrow but for now I can tell you that tomorrow’s morning CFE classes (6:00 AM, 7:00 AM, and 8:00 AM, and 9:00 AM) are CANCELLED. They’ve been cancelled in Zen Planner and emails have been sent out to those who were registered to let them know of the cancellations. Thanks!

  • Jansen

    Nice plug for the Pomodoro Technique! Can’t endorse it enough. The singular, most helpful trick to focusing in a world of omnipresent, newfangled distractions.