Friday 130524

HOLIDAY WEEKEND SCHEDULE ANNOUNCEMENT: Regular schedule Saturday, regular schedule Sunday, Monday runs on a Sunday schedule (no Elements classes and no CFE 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.

Don’t be that guy:

SCHEDULE CHANGES, effective June 3rd!
A workout a day may keep cancer away
Plantar fasciitis
The walking alive
NOT from “The Onion”: Stomach-pumping machine makes food disappear
Play. Serious play. (video)

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Front Squat: Work up to a heavy set of five in 20 minutes
B. Mile Run

Competition Team WOD:
A. 6 rounds chest to bar “Cindy”

B. Skill: Review DB Snatches. Perform 3×12 reps, unbroken as possible each side with proper mechanics.

C. Snatch Complex for warm up, then every minute on the minute for 12 minutes, 2 hang snatches starting at 60% of max, increasing weight as form and speed allows.

D. L-seat progression: 50-75 reps per leg for quality.


  • jsg

    7:00am CFE – 10 min tempo – ~1.4 miles; 7:12 pace

    8:00am WOD – 239 reps Rx

    Cash out – 100 situps for time – 4:13 (1:45 better than 2 weeks ago)

  • AndyK

    Fun WOD today, was a sweat box at 6:00am. 436 reps, RX. Double Unders were key to scoring high in this one.

  • Brad Hoover

    167 reps Rx’d (48 DUs, 58 KBS, 61 burpees). Just gotta keep practicing
    my DUs on a consistent basis. 2 pood is just over half my weight so
    um… ya, get stronger.

  • AM:45 results.

    • AndyK

      Daryl – 542 RX’d. That is a big number! 60+ double unders per round?

  • Albert Insogna

    I’ve never done it myself, but I do love me a taped up bar when it’s there. Just sayin’.

  • Anthony

    What are my Memorial Day plans you ask? To figure out friggin Double Unders!!
    200 reps RX’d (43 DU,98 KB, 59 Burpees)

  • reisbaron

    I’m doing the 4:30 class today, but I still found myself at the 6:45, doing deadlifts in the front (singles): 405 – 405 – 405 – 405 – 405

    Couldn’t go heavy…Damn full-sized bumpers.

  • Wayne

    Mile run tomorrow? How’s that going to work?

    • Jana B.

      It’s going to work by me getting on a rower for a few minutes, that much I am sure about!

    • Easy: one step at a time.

    • AMPDAP – As Many Pedestrians Dodged As Possible 🙂

      • Brad Hoover

        And rain drops 🙂

  • Jana B.

    AspireAssist? Seriously? Allison, where do you find these things??

  • Jim S

    346 reps (1.5 pood kb) (195/102/49)

  • 569 reps (399 SUs/101 KB @ 1 pood/69)

    Hello, Fran-esque cough and getting REAL close to meeting Pukie. Also, first time using the 1 pood bell for an entire WOD!

    • Mary W

      go nicki!

  • Albert Insogna

    398, mostly DUs.

  • reisbaron

    4:30 with Joe ( great coaching, great cues for double unders )

    350 (sub singles) (198 + 108 + 44)

    I love how singles keep my score in the mix with the RX crowd. Burpees didn’t mess with my shoulder too badly. Still cautious about overhead stuff for now…but a good sign for sure.