Wednesday 130327

Black Box WOD/Beginner WOD:
A1. Front Squat 3×3 w/ 2 sec. pause at the bottom; A2. Pullup 3×10 (add weight if needed). B. For time: 100 DUs, 30 pullups, 30 front squats (135#/95#), 30 pullups, 100 DUs.

A1. Front Squat 3×6-8; A2. Pullup 3×8-12 (scale to negatives or partner pullups). B. For time: 100 DUs/200 SUs, 20 pullups, 20 front squats, 20 pullups, 100 DUs/200 SUs

A. Partner WOD: Time to test your ability to pace in rowing. You will grab a partner and then alternate 1min row sprints; the trick is to keep each of your sprints at a similar pace to each other.

10X1min row sprints with 1 minute rest as your partner does his/her sprint.

Pull & Push in increments of 3 with a 10min time cap!
3 Pull-ups
3 Push-ups
6 Pull-Ups
6 Push-Ups
9 Pull-Ups
9 Push-Ups, etc.

Coach Joe and his “happy babies”. Thanks to member Jaclyn for the pic!:

Dynamic stretching: Does it help or hurt sprinting?
The unsexy stuff
The cell in 60 seconds
Morning rituals
April 2013 schedule changes!

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

Black Box WOD/Beginner WOD:
“Tabata This!”
Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

3 X 800m with 2min recovery in between.


  • A1: Front Squats w/ Pause – 185 – 205 – 225
    A2: Strict w/ 2.5″ band, then black band, then black & blue band

    B: 21:43 – parallette jumps, black & blue band, 135#

  • AM:45 results.

  • Albert Insogna

    A1: 95,115,135
    A2: 45#
    B: 10:21 w/ 95# front squats

  • A: 73-73-73
    B: 13:31 – 200 SUs/30 pull ups/30 FS/30 pull ups/100 SUs with blue band + 53# FS

  • A: 73-93-103-103, with pause (squeezed out one extra set, since we had the time, and I wanted to get my ass better acquainted with that proverbial grass on those squats)

    B: 16:29 (started with 4 mins DU attempts, blue&green bands on the pull ups, and 68# on the FS, ending with 200 SUs)

    (Also received some words of wisdom from Coach Kyle on the instability of my front squats versus my back squats… Ankle mobility. Really should spend more time on mobility in general, but I know for a fact that I’ve been neglecting those ankles.)

  • KevinBoul

    A1: 185. 185. 185

    A2: Green band strict 3×10
    B: 15 min flat RXd