Tuesday 130521

Black Box WOD/Beginner WOD:
Squat Snatch 6×1.1 (Includes extended snatch warm up)

Competition Team WOD:
A. Three rounds for time: 15 hang power cleans (135/95), 15 burpees
Rest 10 minutes.
B. Five rounds for time: 40 double unders, 250m row

‘Listen for the Whistle’ 12min Interval.  When you hear the Whistle, it’s time to sprint until you hear the next whistle blow to slow down to a jog.  Expect the unexpected and stay alert.


The front squat
CrossFit is a sport
The truth about the 7-minute workout
Food freakshow
“All I Do is Teach People How to Pick Up Heavy Things.”

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

Black Box WOD/Beginner WOD:
A. Romanian Deadlift 4×3
B. Tabata Intervals (8 rounds: 20 seconds work, 10 seconds rest) of:
Toes to bar
Jump switch lunges
No push up burpee
Kettlebell deadlift 2/1.5 pood

Competition Team WOD:

’20 Minute AMCAP – As Many Cards As Possible’
It’s time to play cards–CrossFit Style.
Partner’s team up to collect as many cards as they can in 20 minutes. Each suit on the cards represent a certain movement and the value of the card represents the amount of reps your team has to do.

Here’s the suit and movement pairings:

Hearts = Burpees 
Clubs = Pullups
Diamonds = Air Squats
Spades = Ring Dips

When it comes to reps, multiply the value of the card by 3.  So an 8 of hearts is equal to performing 24 burpees as a team.  Face cards are 30 seconds (10 x 3). Aces are 33 seconds (11 x 3) of the modality.

One Last Rule: You can split up reps as needed, but only one person can work at a time.


  • reisbaron

    800m repeats in the park w/ Anthony & Scott

    Today: 5:10 – 5:31 – 5:30 – 5:36 – 5:01 (26:48 total)
    Aug 30: 5:26 – 5:46 – 5:28 – 5:35 – 4:56 (27:11 total)

    …only took a couple of weeks to get back to where I was. Pluggin away…

    • Mary W

      Subjecting yourself to 800s…? That’s a whole new level of crazy.

    • What happened to back squats?

      …you left me for running? I must smell funny. (smell, not look)

      • reisbaron

        Class was booked. The park was not. Did you go heavy?

  • reisbaron

    In my travels reading up on shoulder issues I came across this gem from the Crossfit Journal – http://bit.ly/YXjsh7

    …written by a bunch of amateurs (Glassman, Starrett, Rippetoe, Kilgore, etc)

  • Can I just express my deep appreciation for the now-regular incorporation of Snatches in our programming?

    Squat-snatched 73# FOUR times today… A 20lb PR that I owe entirely to the focus on skill work we’ve been doing over the past few weeks.

    • Jason W

      awesome work! congrats!

    • Albert Insogna

      Congrats! And I agree 100% about the snatch programming. Throw in a few more frequent named wods and I’ll be a happy camper.

      Oh hi Fran.