Thursday 130502

Black Box WOD/Beginner WOD:
A. Back Squat: work up to a 5 rep maximum, Tempo: 20X0
B. Accumulate 3 minutes in an L-sit

Tempo Run 4X600m up tempo with a 100m ‘recovery’ run in between.

CAPTION CONTEST! What’s up with Coach Michael & the very famous Carrie Brownstein (who’s apparently gone from Portlandia to Oly lifting?!) Please post to comments:

May 2013 Scheduling & Programming Changes
The Tao of weightlifting
Hormones, homeostasis, and why you (probably) need carbs
Why your supermarket only sells 5 types of apples
Ways to feel better while reading a blog
Introducing the human effect matrix

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

Black Box WOD/Beginner WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10’/9′ target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tempo Run 4X600m up tempo with a 100m ‘recovery’ run in between.


  • For Fight Gone Bad tomorrow there is a ladies’ scaling:
    wall ball 14 pound ball 9 foot target
    sumo deadlift high pull 53#
    box jump 20″
    push press 55#
    row (calories)

    EVERYONE: As always, to get into a class you must reserve &/or sign in. In order for FGB to go smoothly for everyone, we must strictly cap classes (not that this differs from a regular day, we simply must be more sheriff-y tomorrow for everyone’s enjoyment.) Get some sleep tonight!

    • AndyK

      Any tips for first time FGB’rs?

      • kill yourself but don’t die. (thank you, peter frelik, for this one.)

  • Steve

    630 Beginner: worked up to 225

    Goals accomplished in Jason’s class:
    Prs on my clean, snatch, front squat, and Fran time (rx).
    Best of luck with TBS.

  • reisbaron

    Back Squats (sets of 5) – 185 – 225 – 275 – 315 – 365

    High bar is starting to feel solid…approaching low bar numbers. Feels good.

  • Jonathan K

    135, 225, 225, 275, 315, 335 (315 and 335 using low bar)

  • Back Squats, new 5rm PR – 245#

    I have witnesses!

    • reisbaron

      All I saw was a bright orange orb moving up and down…

  • Albert Insogna

    A: hit 175 for 5, and 3 reps at 185.
    B: brutal

  • Zephan

    A) 225# for 5 reps
    B) L-sit was a joke. I need lots of work with this one. I made it look like a S-sit. 🙁

  • Zephan

    A) 225# for 5 reps
    B) L-sit didn’t really happen. I need a lot of work here. Made it look like an S-sit. 🙁

  • joncoffey

    Guys, I need to know what is up with that middle plate.

  • Do you remember back in the 90s when everyone was deadlifting in singlets?