Monday 130617

Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of power clean + split jerk 1+2
B. Evil Wheels 3×15 (10)

Competition Team WOD:
Part A. OTM 12 minutes: (odd minutes) 12-15 box jumps and (even minutes) deficit HSPU
Part B. “Helen” 3 rounds for time of: 400 meter run, 21 kettlebell swings (24/16 kg), 12 pull ups (Sub 9 minute Helen – scale up to chest to bar pull ups and 32/24 kg swings)
Part C. 4 rounds: Max L sit hold for time into 1 minute plank hold into 30 sit ups (full sit ups, complete as fast as possible)

Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

Rest the remainder of each five minute period.


Automatic Class Registration Based on Membership Seniority
Proper running technique in 30 seconds (video)
Why ab-rollouts
Cross-body single-leg Romanian deadlifts
Going running outdoors? Know where to find water!
Tradition: The old ba’ game

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

Black Box WOD/Beginner WOD:
Run 1 mile, then with a partner, one person working at a time, complete: 200 lunges, 100 toes to bar (#s represent total reps between partners, break up however necessary)

Competition Team WOD:
Part A. Work up to a heavy triple Snatch Deadlift (20 minutes).
Part B1. 3-4 sets: Power Clean+10 front squats, increase load across sets
Part B2. 3-4 sets: Max set of Kipping Toes to Bar, Rest 2 minutes.


  • Zephan

    Power clean + spit jerk: 175#. Thank you for pushing me through this Michael. That’s a couple pounds more than my body weight.

    • michael saterman

      Happy to help, Zeph!

  • Kristin

    26th Street AM results

  • jsg

    7:00am CFE – completed each interval at 2:45-3:00. This was brutal.

    8:00am WOD – PC+SJ – 175# (same max weight as last time – form still not ideal at this weight); got 165# in decent form. Need to work on gettting lower and wider in my SJ.

  • Brad Hoover

    Power clean + split jerk (1+2): worked up to 125#, or 10# less than June 4. The weekend’s festivities + little sleep were clearly evident in my lack of strength and coordination this morning. Nowhere near my best self, but all good as I move forward from here.

  • Jana B.

    Pwr clean/split jerk: 128#. PR!!!!

  • stevenrerickson

    Pc+ 2sj pr today. 145. I’ll admit it was sloppy but given the fact I couldn’t even clean #135 at the open this spring… I’ll take it and continue to work on form. Thanks coach Heil for the great attention to form and super helpful corrections.

  • reisbaron


    Barbell feelin good overhead. Thanks coach Nick…good luck out there!

  • reisbaron

    25 styles of Inov-8s 50% off at The Clymb –

  • Amber Rodriguez

    Right there with you, Brad: Worked up to 103# on the C&J&Js today… Yep, 10# less than last week. A weekend of sloppy eating and not enough of sleep can really turn Monday lifting sour. -__-

    • Brad Hoover

      Fact 100%. I couldn’t even balance the bar properly ha. So I decided zero reason to risk injuring myself. Just settle for less weight, eat better, get more sleep, drink more water and come back stronger tomorrow. Looking forward to the rest of the week for sure.

  • Annie Yearwood

    power clean/2 split jerks: 113# (PR)

  • Jonathan K

    worked up to 235lbs

  • Albert Insogna

    185#. I was sure this was a PR but apparently did the same weight two weeks ago.

    • Jana B.

      Still gets a ^!!!