Friday 130322

Open WOD 13.3:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:] A. 2 clean hi-pulls + 1 squat clean x7 sets. B. For time: 30 power cleans (95#/65#), 30 hand release pushups, 30 power cleans, 30 lateral burpees.

[Beginner scaling:] A. 2 clean pulls + 1 squat clean x7. B. For time: 20 power cleans (95#/65#), 20 hand release pushups, 20 power cleans, 20 lateral burpees.

Tempo Friday: 3X900m up tempo with 300m ‘off’
Click here for details of “Circle Of CrossFit”

Gather round:

CF Open 13.3 Prep, Tips, Strategy, and Survival Tips, Deja Vu
Will eating a paleo diet cause gout?
Eliminating the need for external validation
Glycolysis: Energy from sugar / The 20 amino acids / Kreb’s cycle
What to do when you are frustrated with YOU
April 2013 schedule changes!

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

Open WOD 13.3:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
A. Back Squat 3×10 @ 68%

B: “Jackie”
1000 meter row
45#/33# thruster, 50 reps
30 pull-ups


  • David

    Help! Fewer abbreviations, please. Can you add more basic descriptions to the blog posts, so that xfit novices and veterans alike completely understand the workouts? I have been at this for a month and the description “CFE WOD: Tempo Friday: 3X900m up tempo with 300m ‘off’” has me lost. Is this running? Rowing? And I only recently learned what CFE stands for. In general I am loving my new workout program but I find that the vocabulary and abbreviations in the daily posts can be confusing. Thanks!

    • Anon

      Hi David,

      My advice is to not worry about the abbreviations. Just come in, do the workouts, and get fit. In the process you’ll eventually figure out all the abbreviations. I’ve been doing CrossFit since 2007 and I don’t quite know what “3X900m up tempo with 300m ‘off’” means. I also didn’t know movements like “inchworm” or “front leaning rest” before I started coming to this gym a couple months ago. There are just too many movements out there and too many different terms people use for them. It would take a ton of work to make reference material with complete descriptions of everything. And even if someone did put together in-depth descriptions (like what you can find at ), it would still invariably leave some people with unanswered questions.

      Each gym has workout notation with its own unique quirks. You’ll learn it gradually over time just like people learn any other language.

    • joncoffey

      Agreed with Anon. Show up regularly, on-time/early, and ask questions. The coach won’t let you do the wrong workout. There was a good post Coach Jason wrote about 5-5-5 vs. 3×5 vs. 5×3…maybe that should be linked in the FAQ/Getting Started section.

      As a rule of thumb for the endurance classes, the only indoor class is on Wednesday, so every other day will be running. Earlier in the week is sprint work, later in the week is distance work. “Up tempo,” if you’re a musician, is what it sounds like: faster. “Off” is recovery/jogging.

      3x = 3 sets

      So my guess is that you’ll be doing 3 sets of running at a fast pace for 900m followed by 300m of jogging. Total distance for today’s workout: 3 x (900m + 300m) = 3600m. Or I could be completely off base.

      I believe part of the idea of CrossFit is becoming prepared for the unknown and unknowable.

      Here’s your song for the day:

      I expect you to practice that for Saturday’s karaoke.

      • Erik Dresner

        While you do pick up on the abbreviations as time goes on, I do feel having some sort of glossary on the site would help. A few months ago, I nearly missed an elements class because the blog said CFE classes were cancelled due to inclement weather. I didn’t know of the Endurance classes at the time.

  • joncoffey

    13.3: 240 Reps (thank you Charles for judging)
    compare to 12.4: 107 Reps

    Show up regularly, do what Coach Jason says, and you will improve.

    • Jay

      well done man, you killed it

  • Erik Dresner

    Can somebody make sure The Police is never played again? I just could not get into my workout with Sting’s whiny voice blaring at me for an hour.

    • Kameron_K

      There’s no rule that says you cannot change the music yourself or ask that the music be changed. Ask a coach, they are all very accomodating. If you are like me, you’ve got bigger problems at the gym than what song is playing during your WOD.

      • Erik Dresner

        I did ask. He started the album over!

  • Alex P

    Can I do the open Wod this saturday in a non-open wod class?

    • Hari Singh

      No, because we cannot accurately manage the judging in the middle of a regular WOD. There are slots available at 2:00 and 3:00. There is a high probably that people who go on the wait list will get in at earlier hours.

  • reisbaron

    Inov8 shoes 50% off at The Clymb –
    Need to sign up to see the sale…

  • Jana B.

    13.3: 134. I really wanted to make it through the wallballs but its certainly an improvement from last year (107).