Thursday 130523

Black Box WOD/Beginner WOD:
“Fran” 21-15-9 Thrusters 95/65, Pull Ups

Competition Team WOD:
A. Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. (Ideally you perform 3-5 heavy sets, no failed reps).

B. 2-3 sets of push ups, 3 minutes rest between sets: Complete 1 set with 1-2 reps left in the tank, then a 2nd set to failure. Anyone with weaker push ups can add a 3rd set to failure. Those that can perform 50+ unbroken push ups with solid mechanics can sub in weighted, dynamic, ring or banded push ups for additional resistance.

C. For time: Collect 2 minutes in an L-sit in as few attempts as possible.

Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min ‘recovery run’ in between.

Our CFE’ers know when to hold ’em… 😉

SCHEDULE CHANGES, effective June 3rd!
Smile in each moment
Elbow pain
The Nocebo Effect: How we worry ourselves sick
Find your meaning
How pain works, part 3: Nociception

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

Black Box WOD/Beginner WOD:
Round 1: 30 seconds AMRAP double unders (single unders,) 30 seconds rest
Round 2: 30 second AMRAP russian kettlebell swings 2/1.5 pood, 30 seconds rest
Round 3: 30 second AMRAP burpees, 30 second rest
Repeat for 18 total rounds (6 of each.)
Score is total Reps

Competition Team WOD:
A. Power Clean Ladder 6-1 reps, working up to a heavy single, minimal rest between sets

B. For time: 50 wall balls (25/16#), 40 overhead lunges (45/35#), 30 pull ups

C. Spend 5 minutes working on side splits

Tempo Run 1X10min UP TEMPO. This is’ race pace’ for 10 minutes.


  • AM:45 results.

  • Zephan

    Fran: 8:11 Rx (first time Rx) Will shoot for <6:00 next time

  • runtothesun

    And my two year no-vomiting streak bites the dust…

  • 6:43 rx (PR last score 7:23)

  • Albert Insogna

    5:04 PR. Took about 10 seconds to get that last pullup.

  • 7:38 (75#, kipping pullups)