Friday 130614

Black Box WOD/Beginner WOD:
2013 Regionals Individual Event 5 (Almost) 21-15-9 Deadlift 225/155, box jump 24/20

Competition Team WOD:
Part A. Snatch Complex warm up, then work up to heavy single in 15 minutes. Reduce load 10-30# for 5 minute EMOM, 2 snatches every minute. Immediately after snatch EMOM starting with snatch loading, perform 6 minute EMOM of 3 touch and go squat cleans on the minute, increasing weight as you are able.
Part B. 5 minute AMRAP: 15 kettlebell swings (70/53), 7 toes to bar. REST 3 minutes. 2 minute AMRAP: Squat Clean (205/135)
Part C. Collect 2 minutes in an L-sit in as few sets as possible.

CFE WOD:
How fast can you run 2miles (with a buddy)?
Bring your fast CrossFit buddy and let’s see.
In teams of 2, you will alternate running 300m as fast as you can until you have accumulated 2miles. One buddy runs while the other buddy rests.

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Automatic Class Registration Based on Membership Seniority
Greg Glassman on virtuosity
How (and why!) to do a Jefferson deadlift
Dock Ellis and the LSD No-No
Classic cool-down and PNF stretching (video)
This is your brain on coffee

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

Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy single snatch.
B. “Annie” 50-40-30-20-10 Double under (parrallette jump) & sit up

Competition Team WOD:
Skill Warm up: Rope Climbs (accumulate 6-10 climbs)
Part A. Work up to a heavy power clean and push jerk in 15 minutes – mechanics and form determine loading.
Part B. 8 rounds: 4 power cleans, 4 push jerks (weight is the same for both, heavy) rest 30 seconds.
Part C. For time: 50 wall balls, 40 pull ups, 30 thrusters
Immediately complete 1 mile run following WOD for time.

Responses

  • Jonathan K

    7:00 Rx (broke up the deadlifts each round — 7-7-7 | 7-8 | 4-5)

  • BenS

    4:11 rx’d. Thanks to Reis for keeping me moving.

    • michael saterman

      Damn! fan-freaking-tastic!

    • AndyK

      Nice work!

    • reisbaron

      Thankfully I was able to get a snapshot of you during the WOD…

      • Guest

        you have a picture? please send to me!

      • BenS

        ha! this is tremendous.

      • michael saterman

        I have hair!

  • michael saterman

    4:50 at 205#.
    I think I’m going to call this workout “Deadly Boxes.”

    Who needs a named WOD every week when the new training nets results like these? Not me! I have to give mad props to the new programming. My strength has increased about 15-18% in the past 3 months.

    • BenS

      You are killing it lately. What are you on??

      • michael saterman

        I am trying to catch up to you!

        Seriously, this new programming has immensely increased my power. My snatch is still crappy though 🙂

        • Jana B.

          Luckily we have snatch practice tomorrow!!

          • michael saterman

            nooooooooo!

  • Brad Hoover

    5:19 (155lb). I cannot recall doing a WOD for time that included deadlifts this year. Tough. Awesome work anyone that Rx’d this.

    • Jana B.

      Diane?

      • Brad Hoover

        Ah I must have missed it. My last Diane was Sept 8.

  • Kristin

    26th Street AM Results

  • AndyK

    5:45 Rx. That one was tough, 225 is heavy and has a long way to go for us +6-footers

    • Anthony

      6:22 Rx–Agreed Andy–a long way indeed–surprising how quickly 225 became heavy even more surprising how tough the box jumps became. I tried keeping your pace, but, you were motoring. Great work…..Coach Nick– 6am wont be the same without you!!

      • AndyK

        Tony, it got heavy at #2. I almost did not make it to the top of the box on my first jump, that would not have been pretty

  • jsg

    6:13 @ 185#

  • reisbaron

    6:55 RX’d – classic 26th St. morning class. Lots of encouragement all around. Solid Friday morning at the Black Box.

  • Davidslifer

    6:49 RX

  • stevenrerickson

    Nice job to everyone who went heavy today. End of a long week for me so I went light and regretted it afterward, should have done 40#s more.
    4:42 @135.
    Great job Tony and Andy, and yes coach has Nick will be greatly missed at 6 am. Thanks for all the mornings of positivity and encouragement Nick!

    • Anthony

      Way to rock and roll Steven—us old farts have to try and keep up!!

      • stevenrerickson

        Tony- you aren’t keeping up, you are leading my friend! Way to rock the big numbers!

  • KevinBoul

    5:50 @ 225# Quite enjoyable. broke it up 11/10 5/5/5 5/4

  • Amber Rodriguez

    6:05, 123#
    Contemplated going RX on the weight, but woke up with my lower back acting kinda wonky. On Deadlift Day. Figures.

    Grateful for that, since I’m feeling ok now. Going a tiny bit lighter maintained an element of much-needed conditioning practice. Thanks to Coach Sara for pointing that out, and making me feel a bit less guilty about not going RX.
    😛
    Excited for Snatch Practice tomorrow!

  • Nicki Osborn

    4:42 with 83#…and step ups after the set of 21 box jumps, because jumping on a box for time that’s 1/3 of my height isn’t something I really like doing 🙂

  • Jim S

    Lots of fast Rx’s today. Not this kid… I was neither Rx or fast.
    A: Ran 1 mile 6:58
    B:185lbs, 7:17
    But hey, I turned 48 this week so I’ll take it.

  • Annie Yearwood

    4:12 113#