Tuesday 130319

Black Box WOD/Beginner WOD:
[Black Box scaling:] A1: Front squat 3×5 w/3-sec pause on 1st and 5th reps; A2: Pullup 3×10 (add weight if needed). B: Every minute for 12 minutes: x3 squat clean thruster.

[Beginner scaling:] A1: Front squat 3×6-8; A2: Pullup 3×8-12 (scale to negatives or partner pullups). B: Every minute for 10 minutes: x3 squat clean thruster.

CFE WOD:
400m time trial followed by 6X200m sprints.

Jon L. writes: “13.2 killed me…fell 10 reps short of my goal (5 rounds). By the end I was rocked but had that smile on my face from ear to ear as I was beaming with accomplishment. This is my second open and the camaraderie and support the gym has for one another is amazing. I have made more friends in the Box since January than I had the entire previous year. 13.3…Bring it on!” Congrats, Jon!
jon13point2

Count the ways
Checking your grip width
How important is running when training to run?
Meet the man who squats 905#…raw
Calcium supplements: Why you should think twice

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

Black Box WOD/Beginner WOD:
30 min AMRAP: 15 sec. chin-up hold, 15 unbroken DUs/30 unbroken SUs, 15 unbroken pushups — start the set over if you do not maintain unbroken

CFE WOD:
6 stations, 2 minutes at each station, 2 ROUNDS
Winner: Most reps combined with meters rowed!
Stations: Rower, Wall Balls, Single Arm DB Snatch, Burpees, Pushups, & a Rest Station

Responses

  • Jason L

    Where are the like buttons on this thing?! Great job! I’ve only recently got to know Jon but he is always there crushing the WODs and a man does he bust it out! This guy IS Team Dangerous! Here’s to 13.3. Lets do this buddy.

  • RyanCWoods

    Dude Jon, you look awesome brother!!! Haven’t seen you for 6 months and you have clearly been busting your ass. Keep up the good work buddy!

    • Thanks Ryan! It’s a chipper and definitely getting there.
      Where did you go? How are you doing?

  • Doug Stroup

    Are Kevin’s classes being replaced with a new teacher?

    • So far as we know, Kevin is still teaching Kevin’s classes. What makes you ask?

    • kevp

      Doug,
      I am teaching my classes. Keka assists me in coaching during the peak class times.

  • AM:45 results.

  • Jana B.

    A: 93-103–113
    B: 73#

  • JonnyHK

    Thanks Ryan! It’s a chipper and definitely getting there.
    Where did you go? How are you doing?