Friday 130308

Open WOD 13.1:
Click here for more info.

Black Box WOD/Beginner WOD:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

[Beginners: scale to 30 reps per exercise if needed]

6 Rounds: 2 min up tempo/1 min โ€˜offโ€™

Coach Sofia’s recent Elements grads (from left): Jerome, Lamar, and Shiva:

“Diary of a dance party of crossfitters” by CFNYC’s “Team Dangerous” (posted below)
13.1 prep: K-Star/MobilityWOD, Fu Barbell’s snatch tips, Carl Paoli, Thames CF on mobility
4 reasons every crossfitter should compete in the Open
Take a look at all CFNYC-related articles on the CF Games website here
How to do one thing
Exercising close to bedtime is OK, sleep experts say

Coach Sofia’s recent Elements grads (including folks doing make-ups from other classes), ZERO DARK THIRSTY ๐Ÿ™‚

Coach Sofia’s THE QUADS:

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

Open WOD 13.1:
Click here for more info.

Black Box WOD/Beginner WOD:
A. On the minute for 10 minutes: 2 squat snatches – try to increase the load each set

[Black Box scaling:] B. 15-12-9 front squat, pullup; rest 10 mins x2

[Beginner scaling:] B. 10-6-4 front squat, pullup; rest 10 mins x2


  • Huh, tomorrow’s workout doesn’t quite look right.

  • reisbaron

    Mobility WOD is up for 13.1 –

    A pretty monstrous episode, with a guest interlude by Brian Mackenzie of CFE. My brain hurts…oh wait, that’s my shoulder…

    • Reis, thanks for posting this! Just added it to the above links along with videos from Carl Paoli, Fu Barbell, and Thames CrossFit. For any competitors, I’d definitely recommend checking out those links before hitting 3.1.

    • joncoffey

      My favorite part is when Brian MacKenzie equates the 17 minute time domain to a 5k. Much like the 135# snatch, a sub-6 pace is still out of reach…

  • Doug

    The Filthy Fifty! My all-time favorite WOD!

  • joncoffey

    Open 13.1: 100 reps / 7’11” for the tie breaker. Couldn’t quite get under that 135# bar this morning.

    • Awesome job!
      The jump in weight between the first & second set of snatches was mind-boggling.

  • Jana B.

    13.1 – 120 Very happy.

    • reisbaron


    • Mary W

      Congrats Jana!!

    • JANA, YOU DA BOMB!!! ๐Ÿ˜€

    • Jana B.

      Thanks everyone. You have no idea how exciting for me to be happy about a WOD with burpees. Appreciate all the CF love!!

    • Shannan

      Great job, Jana!!

  • ||13.1 – yesterday||
    101, 7:08 tiebreaker… Plus a new Snatch PR. ;D (First time snatching 75#. I’ll take it.)

    29:54… Woke up this morning, jonesing for a sub-30min Filthy Fifty (doing 50reps at each station, subbed DUs for parallette jumps). Isn’t it nice when we get what we want!?

    • Jana B.

      Congrats on the PR!!

  • Filthy Fifty: 22:39 (technically a Filthy Forty)

  • jsg

    Filthy Fifty – my “punishment” for not getting 135# over my head yesterday in 13.1.

    48:24 Rx…..punishment delivered.

    • Good job this morning Justin. Way to battle through it….

  • June 16th, ’12 Filthy Fifty: 35:37 (30 reps of WB, DU, Burpees).

    August 11th, ’12: Rx – 29:12

    March 8th, ’13: Rx – 24:52

  • Filthy Fifty (first time): 26:31 with 33# push press, 6# wall ball & 2x SUs (plus my first ever missed box jump…oops)

    This has definitely been a week for high reps! Thanks Cindy, Barbara, lots of T2B on Wednesday and today’s brutal WOD… ๐Ÿ™‚