Thursday 130425

Black Box WOD/Beginner WOD:
A. Hang Clean 6×2 (work up to the heaviest set possible with perfect form)
B. 3 rounds: 15 box jumps, 12 unbroken pull ups, 9 plate ground to overhead 45/25, rest 2 minutes (lower rep range if you cannot complete unbroken)
Score is total time

Tempo day 4X3min up tempo with 1min recovery ‘run’ in between

It pays to be strong: Shannan won an iPad mini at “Mayhem in the Meadowlands” for having the biggest deadlift of all the women competitors (a 750# pallet deadlift that she described as a “wheelbarrow” deadlift and compared to a barbell DL of half that weight). Congrats, Shannan!

Which of these two displays of athletic quickness is more incredible?
Movement reserve: Enhancing the physiological buffer zone
Fitness and stress: Some thoughts on how to manage yourself
Cooked: A DIY manifesto / Kick me in the…
UPDATED: May 2013 Scheduling & Programming Changes
REMINDER: Jason’s going-away party and throw-down is this Saturday!

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

Black Box WOD/Beginner WOD:
UPDATED! Partner 25 minute AMRAP (one person working at a time, complete entire round then switch): 20 double unders (60 single unders), 8 (per leg) step ups, 8 (per arm) single arm kettlebell push press 16/12 kg

Tempo day 7X2min up tempo with :30 recovery ‘run’ in between each interval


  • Jana B.

    A: up to 103. These didn’t feel great today.
    B: 10:23 or something. Why, Crossfit gods, must box jumps feel like jumping through molasses?

  • Jim S

    A: 135, 145, 155, 165, 170(1,f)
    B: sub’d 24kg russian kb swings for plate overhead (shoulder): 7:38