Monday 130513

Black Box WOD/Beginner WOD:
A. Back Squat 5×5
B. For quality: Death by chest to bar pull up: 1 C2B pull up in the first minute, 2 in the second and so on. Workout ends when you do not complete designated C2B pull ups in the given minute or quality is not maintained (Coach’s discretion.)

Competition Team WOD:
A. Work up to a moderately heavy thruster triple, not a max.

B. TEST: “Fran”
21-15-9 reps of:
thrusters (95#/65#)
pull ups

Sprint the Pyramid! Can you run the same times back down? 1X100m, 1X200m, 1X400m. Then repeat and race from 400m back down to 100m. Full recovery in between each sprint.

Crabwalking with Coach Sofia:

Guide to seasonal fruits and vegetables (infographic)
The posture guru of Silicon Valley
Why muscle snatch?
What is gymnastics?
Sprint your way to victory: part 1, part 2

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

Black Box WOD/Beginner WOD:
A. For quality: Handstand push up (Push up) EMOMx10 (Kipping is allowed. Choose a rep range that allows you to succeed)
B. 13.2: 10 min amrap: 5 shoulder to overhead 115/75, 10 deadlift 75/115, 15 box jump (step ups) 24/20

Competition Team WOD:
A. 1 max effort set of HSPU, rest as needed then 1 max effort set of handstand walk for distance

B. TEST: Find your 3 RM Power Clean

4X300m intervals with 40 double unders, 30 situps and 20 pushups in between each interval.


  • What level of quality is good enough to pass?

    If you cannot perform kipping pull ups in this style, perform strict chest to bar pull ups with a band.

  • What level of quality is good enough to pass?

    If you cannot perform kipping chest to bar pull ups in this style, scale thusly: kipping pull ups, banded chest to bar pull ups, banded pull ups, ring rows (in all movements, maintain hollow position)

  • reisbaron

    Shoulder Vacation – Week 1
    A: 185 – 225 – 275 – 295 – 315
    B: Death By 24″ Box Jumps – 14 rds + 14 reps (119 total)

    • Hey Reis, what class were you in? Was Ben in it?

      Where have all my old team mates gone πŸ™

      • reisbaron

        I’ve been bumming around the 6:50s, looking for movements to scale. You?

        No Ben. Seems it will be some time before the evicted will find their way…no overhead for me for a while, so running in the park with Anthony & Scott tomorrow while the WOD classes convert my beloved deadlift into a light cardio exercise.

        • I’m mixing it up between the 6:50am and when those are booked, the 6:45am. …Dreaming of another 7am or 7:15am black box class…

          I’m going for another 13.2… though a run sounds like a nice change of pace πŸ™‚

          • BenS

            Am expecting 8 rounds from you at 6:50am tomorrow

        • BenS

          I attempted to sleep in today — will be at 6:50am at 28th tomorrow

          • Sweet! My 13.2 partner has resurfaced. He will “yell me” through the 200 mark.

  • I hope to see as many of you as possible tomorrow morning to give 13.2 a/nother shot. What mindset should you adopt when attacking this WOD?

    1. I’ve never seen it before! Work as hard as possible to get as many rounds as possible. Unless you are completely proficient at box jumps, I recommend performing step ups (this is what a large portion of athletes did in the Open.)
    2. I did step ups last time. Perhaps you perform step ups again and try to best your score. Or, do box jumps and see how you do with that movement. Remember, if you switch to box jumps you are completing an entirely different WOD (with a different training stimulus, even.)
    3. I had a terrible strategy last time. Your time for redemption has come. An example of a terrible strategy, you did push press from the start when you should have been saving your arms by using split jerks.

  • Dropped in at CrossFit Balance in D.C. this morning.

    A: Back squat 1×5 165, 1×3 185-195-195, AMRAP 90% of 1rep max – 195# 8 reps.
    B: Jackie 11:00 Rx’d.

    CrossFit Balance is programming the Regional workouts this month (Jackie is event 1). Thankfully today was not event 4, which looks brutal to say the least.

  • jsg

    A. (135) 175 – 195 – 205 – 215(f @ 4) – 205
    B. Death by C2B – made it through round 10 unbroken (kipping), did round 11 broken. Form started to break down during round 9. Massive callous tear in round 11…

  • A: 95-115-125-135-140
    B: (Green & Blue bands, chin over bar) Made it to round 13, and did 12 pull-ups before the clock hit zero… Loving that I’m-Gonna-Graduate-to-Less-Resistance-Bands-Soon feeling. πŸ™‚

  • Lunchtime Beginner’s Results

  • Jim S

    A: 205, 205, 210, 215, 225
    B: 11 rounds. (10 unbroken)

  • Matt D.

    Given that games tickets sold out today, can we get an update on the how/when the games tickets will be distributed?

    • Hari Singh

      We will have a detailed post up shortly.

      We are scheduled to receive 100 tickets. We will distribute one per person to those of our members who did the Open and can demonstrate that they will be going to the Games. If we have tickets left over, we will be able to give a second ticket to those who qualify.

  • A: 95, 95, 115, 125, 135
    B: 73 (chest to bar)