Tuesday 130423

Black Box WOD/Beginner WOD:
A. Back Squat 4×4 (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP burpees. Score is total burpees.

8X100m sprints with a 100m recovery jog in between.

Michael’s “Incredible Elements Group” (Top left & around: Fritz, Faraz, Matt, Tim, Jon, & Mindy.)

Jason’s going-away party & throw-down / May 2013 Scheduling & Programming Changes
Every time I fail I…
Twenty tips that will make you better at weightlifting
Foam rolling and increased joint range of motion
Deep squatter Android app review
The Cuban diet: eat less, exercise more – and preventable deaths are halved

Katrina, Kelly, & Adriana–Coach Heidi’s latest Elements grads (joined by Zoe the dog!):

Sofia’s “Salty Six” Elements grads:

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

Black Box WOD/Beginner WOD:
Bear complex:
5 rounds:
3 reps of the complex-
Power clean
Front squat
Push press
Back squat
Behind the neck push press
(Add weight each round, work to heaviest set possible)

“Time To Chip Away”
Row 1500m
30 Ring Lat Pulls
30 Goblet Squats
30 KB swings (32#/16#)
30 Pull-ups
30 Box dips
30 Wall balls (20#/14#)
30 Push-ups
30 Sit-ups on the GHD


  • Justin Katz

    A: 195-215-235-245

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results

  • http://twitter.com/BradHoovernyc Brad Hoover

    A: 4×6 95, 135, 155, 175
    B: 106 (53, 35, 18)

  • BenS

    A: 225, 245, 245, 265
    B: 94

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    A.185, 205, 215, 225 (PR)
    It’s been a while since I went “heavy” on the back squat. It has been a longer time since I had a PR on the Back Squat.
    B.120 burpee. That was fun.

  • http://www.facebook.com/hilores Amber Rodriguez

    A: 83-133-133-133
    (Attempted 153 between last two sets, but only got 2 reps before dropping it… But on the bright side… 153 is a PR! Previous 1RM was 143#)
    B: 85… The vast majority of which were burpees, as opposed to floppies-and-get-back-upsies. Happy about that.

    • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

      congrats on the PR!!
      floopies, lol.

  • http://twitter.com/msater michael saterman

    A: 205, 205, 225, 225
    B: 106

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    A: 95, 115, 125, 125
    B: 49, 31, 20 = 100

  • Jana B.

    A: 103-123-133-143
    B: 70
    Happy w the BSquats. Burpees? Meh. This was one of those wods where I’m just glad I did it.