Friday 130222

Black Box WOD and Beginner WOD:
[Black Box scaling:] A1. Split Jerk 4×2; A2. Wall Ankle Mob 4×8/side
B: “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

[Beginner scaling:] A1. 4×3 Push Jerk; A2. Wall Ankle Mob 4×8/side
B: Partner version of “Nate” – sub 4 chest-to-bar pullups for muscle-ups, feet-elevated pushups for handstand pushups

2X300m, 2X600m, 1X900m up tempo w/300m recovery between each up tempo

Coach Michael writes of his recent Elements grads: “All ex-Harvard athletes! From left, David (Rugby player), Lindsay, and Andy (both swimmers, and now they are married!) It was a coincidence that Lindsay and Andy were in the same class as David.” Guess we should call them “Team Harvard”? 😉

Upcoming schedule changes, beginning Monday, March 4th
How to do the perfect goblet squat
There is another level above “I’m doing fine” bedtime calculator

Coach Nick’s 7am Elements grads: (from left) Carolina, Karl, Alyssa, Will, Su and Robin:
7am_Carolina, Karl, Alyssa, Will, Su and Robin_Nick

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location only:

Black Box WOD and Beginner WOD:

[Remember this is a TESTING day!]:
A: Take 15 minutes to work up to a 1RM Overhead Squat.

B: 10 minute AMRAP: 10 KB Swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24″/20″ – Do NOT scale if you do not need to


  • University of Hartford

    How do you know somebody went to Harvard??? They tell you.

    • Naveen

      Harvard just makes really good athletic gear.

      • David

        @UoH – Your comment just made my day! That Harvard pic is very telling…

  • Albert Insogna

    A: worked up to 155.
    B: subbed c2b pullups and 1.5 pood swings. 12 rounds, with a +/-1 counting margin of error.

  • dededos

    For folks who did the testing on Wednesday, is the alternative programming a set WOD as well, or is each coach responsible for coming up with their own? And if it is set could you share that info? Thanks!

    • Jason L.

      A1. Front Squat 3×6-8
      A2. Pullup 3×3-5 (add weight if needed)
      B. 21-15-9 Front squat (135#/95#), burpee-pullup

  • Aaron Segal

    A. 185 205 215 225
    b. 12 + 1 muscle up rxd…. one round less than last time

  • Joe

    This is perfect because last time I did “Nate” I wrote down in my log that it was too easy and next time I need to do a strength workout first.

    • Albert Insogna


  • Matt Braunstein

    Any chance of an alternate wod tomorrow for those of us who have already done testing? This has probably been asked 18 times already…

    • Matt Braunstein

      Yeah, I apparently stink at reading comments. Disregard.

  • Ben M

    A: 4X3 Split Jerk 135, 155, 175, 195
    B: 7 Rds: Sub 4 chest to bar / 4 ring dips.
    It’s really hard to concentrate on the 3rd rep when your second rep at #175 hits you in the chin. Great week. Looking forward to my rest day(s).

  • David Stogsdill

    3:00 WOD
    A: 115, 115, 135, 135
    B: Nate — 9 rounds + 1 MU (MU(rings)–HSPU w/1 abmat–24kg KBS)

  • vinniv

    10 rounds w MU, 2 pood Russian swings

  • Joshua Newman

    Bad news for Cantabs: a Yalie owns the gym.

  • Jim S

    Only one week into my “damned shoulder” no overhead or other crap that hurts…
    A: 1RM Clean. 180lbs. Matches previous (and resilient) PR.
    B: 10 Min AMRAP 10 45lb KB swings (russian), 10 45lb goblet squats, 10 24″ box jumps. 5 rounds plus 10/10/3

  • Judy

    A: 4×2: 73, 78, 83, 83# Split Jerk
    B: 14 rounds: sub C2B pull ups, 2 ab mats for Handstand PU’s, 1 pood KB