Thursday 130530

Black Box WOD/Beginner WOD:
A. Work up to a heavy set of 3 clean deadlifts in 20 minutes (No touch-n-go reps)
B. 100 russian kettlebell swings for time 2/1.5 pood

Competition Team WOD:
Part A. Bench Press: 5×3 reps, heavy

Part B. Push Press 2×8 reps with one second count at the top of each rep, then a third set to failure (it should be at least 8-10 reps minimum), rest 2 minutes between sets.

Part C. 3×10 strict toes to bar (0:60 s rest between sets)

Tempo Thursday 5X2min up tempo with a 1-min ‘recovery run’ in between.

CFNYC member Patrick after his first half-marathon:

SCHEDULE CHANGES, effective June 3rd!
CFNYC Athlete Profile: Ron Burt
Lower back pain
Before eating cicadas, pause
If you missed the link on the pic above, click here to read about Patrick’s first half-marathon
Swish. And move on.

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

Black Box WOD/Beginner WOD:
20 minute AMRAP: 30 double unders, 20 reverse lunges with plate overhead 45/25, 10 weighted sit ups 45/25

Competition Team WOD:
Part A. Clean Complex then Squat Clean Ladder 6-1 reps

Part B. 5 minute AMRAP:
2 power cleans (135/95)
2 burpees
4 power cleans (135/95)
4 burpees
6 power cleans (135/95)
6 burpees…etc.

Part C. Collect 2:00 minutes in an L-sit in as few sets as possible.

Tempo Friday. We will start at :30 seconds up tempo, and add :15 seconds to each interval until we get to a 2-minute interval–7 intervals in total. The ‘recovery run’ in between each interval will be :30 seconds.


  • reisbaron

    A: 275#

    I let Matt Chin dictate the weight today. Legs are a bit banged up from back squats.

    I was shooting for sub-5 on the WOD today.

    B: 4:67


  • Zephan

    A: 3 clean dead lifts @ 295#
    B: 4:07 Rx

  • AndyK

    A: 275
    B: 3:40 Rx – broke the swings down into groups of 25/25/20/15/15

  • Jonathan K

    A: 295lbs
    B: 3:44 Rx (25/25/25/15/10)

  • Kristin

    AM Results from 26th Street

  • Anthony

    A: 295
    B: 5:18 RX (20,20,10,10,10,10,10,10)
    I need a re-do—Bad job pacing myself.

  • ben

    I’ve asked a couple coaches about this…I think they have agreed with me so I figured I would post here. I see in todays competition team WOD there is bench-pressing. I’ve never seen bench-pressing in a black box or beginner WOD. Is there any chance that can be integrated into the Black box/beginner WODs? I was told it is an equipment issue with the box. Maybe the June schedule shuffle will make it easier to utilize benches? I feel it’s a pretty big hole in the WODs that there is no bench pressing. There really is no replacement.

    • Jana B.

      I was thinking the same thing today. We had a couple of WODs last summer (on weekends) that had bench pressing so its not like its something we haven’t done before.

    • Amber Rodriguez

      Hear, hear.

    • Jason Lapadula

      weighted pushups

      • ben

        Jason- it’s not practical after a certain point. You can endlessly add plates to a bar as you get stronger, but you can’t endlessly add plays on top of your back. There is just no equivalent way of increasing the load unless you are bench pressing

  • Amber Rodriguez

    A: Worked up to 183# on our heavy set of 3… Attempted 193, but I no-repped myself when I went all hunchy-backed. No bueno.
    B: 3:41, 20kg. Not sure if that time is a sign that I used the right amount of weight for 100 swings, or if I should’ve just gone RX and simply taken longer. Hmm…

  • Jana B.

    A: clean DL 203#. The next time we do these I’m doing 213!! Period. I’m sick of this plateau.
    B: 4:11 rx’d

    • Amber Rodriguez


  • Annie Yearwood

    A: 173
    B: 4:47 rx (didnt like Sully or Cindy very much…)

  • Jim S

    A: 270lbs
    B: 5:32 (didn’t have a 2 pood kb, so I did 133 reps at 1.5)