Friday 130830

All-levels WOD/Beginner WOD:
Partner death by clean and jerk 135/95 (The first partner performs one rep in the first minute, the second partner performs two reps in the second, the first partner performs three reps in the third, the second partner performs four reps in the fourth minute and so on until either partner is unable to complete the required number of reps in the given minute.)

Competition Team WOD:
Part A. 8 minute EMOM: 5 reps Power Snatch TNG
Part B. 5×1 k rows, rest 4 minutes

5k time trial!!
Run to the track, complete 9 laps, run back to the gym

(Photo credit: Alex Robleto)

Schedule changes, effective Tuesday, September 3rd
How exercise fights chronic inflammation
The not-so-evils of high-rep weightlifting
The science of stretch
Diet pill dilemma: Why is the FDA approving drugs when Europe isn’t?
Generation Iron: Official trailer (video)

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

All-levels WOD/Beginner WOD:
A. Strict Press 3-3-3-3-3
B. “Paula Sue” 5 rounds: 20 wall balls 20/14, 40 double unders

Competition Team WOD:
Part A. Front Squat 3 RM in 10 minutes
Part B. Clean Complex: Power Clean+Hang Power Clean (Below the Knee)+Split Jerk
Part C. For time: 5-4-3-2-1 reps of: Muscle Ups/Clean and Jerk (185/123#)


  • I made the blog photo! Life is complete.

  • Dan Smith

    New Zen Planner is back! Eww.

    • Brad Hoover

      Ugly is the immediate word that comes to mind. The yellow stars for your classes are hard to see, and the schedule no longer shows class capacity. #firstworldproblems

  • stevenrerickson

    5:40, Micheal and Bobby decided to turn it into an EMOM, so happy they did, and so happy I stuck to 95 lbs. Made it through 8 rounds and 7 into the 9th,after that it was fours and fives until the last one, where I made 6, totally gassed and completely happy. Have a great weekend!

    • Anthony

      Good work this week my man….Enjoy your Labor Day…I finished the week off in embarrassingly humbling fashion. I used 75lbs–got 7 reps into the 9th round.

      • stevenrerickson

        You know Tony, I’m shocked and humbled by the fact you even attempt these wods given your debilitating shoulder problems. Nothing to be embarrassed or humbled about. I was thinking about what it feels like looking around the box and seeing all these animals, each one giving it their very best each morning, the weight doesn’t matter the reps don’t matter what matters is that they show up and work hard, that in a nut she’ll is what I truly love and am Greatful to be a part of. Have a great weekend T-Rex!

  • Guest

    Coach Kyle’s 26th am

  • Kristin

    Coach Kyle’s 26th street am results

  • Kyle J Smith

    Tomorrow’s WOD is named after my mom because today is her birthday. Happy birthday, Mom!!!

    • Kristin

      Happy birthday, Mama Smith!

  • Kristin

    Coach Kyle 8:40

  • AndyK

    Was really looking forward to this WOD, then it happened!
    No pop this morning, left pretty angry at myself about the effort/result.
    RX – 33 reps (7 rounds + 5 reps in 8th round)

    • Anthony

      You’re out of your mind—-the fact that you did this RX is awesome…..

      • stevenrerickson

        Agreed. You bring it everyday Andy, some days for reasons unknown it just isn’t there. It does such when that happens especially on a wod that you are looking forward to, but in some ways that’s the beauty of crossfit. Head up. Big breath. Get ready for the next rep.

  • John E

    won’t be any explosive or heavy lifting for a while, but glad to be back this morning.

    61 reps of muscle cleans and strict presses @ 85# Just realized how hard the clean is when you can only use your upper body and not your legs to drive the bar up.

  • Charlotte Goins

    Travel WoD 7: 21-15-9 American kb swings (20#) and Burpees
    4:07. PRd

  • Brad Hoover

    Partnered with Sunil at 95#. We made it into the 14th or 15th minute. The jerk was the harder/more fatiguing part of the movement for me. I slowed us down.

  • Nicki Osborn

    Dropped in at CrossFit Humanity in San Diego last night, a box that’s only 6 months old but well-run and incredibly friendly:

    A. Wide back squat heavy set of 2: 103# (time constraints, wanted to go heavier)
    B. 5 rounds of 90 sec work/3 min rest: row 200m, remainder wall balls. Total reps with an 8# wall ball (instead of my usual 6#): 43. Rows averaged ~1 min.

    The hot/humid weather (by San Diego standards, lol) and large warehouse space without AC or fans made it a very fun, sweaty WOD!