Black Box WODs: Thursday 120726

Black Box WODs (check schedule for times & locations)
A: Find your 1 rep max on the front squat

B: “Tabata This
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Coach Nick pulling 415#. He had already PR’d when he hit 405# and then he decided to throw another 10# on there and take 2 PRs in one day. Congrats!

Elisabeth Akinwale on her 2012 CF Games experience
Taking a break
Thrusters on life
Indian beef stew / Summer staples
It ain’t easy being Batman

Here’s what’s on tap for Friday’s Black Box WOD classes (check schedule for times & locations):
A: Find max height box jump

B: “Amanda”
Three rounds, 9-7- and 5 reps, for time of:
135#/95# Squat snatch


  • Kate J

    Happy Crossfit birthday to me: 2 years!
    Had a good week: PRs for Annie (I did at home), push press, clean, front squat, and Tabata This!
    *drops mic, walks off stage*

    • reisbaron


    • There must be cake!

    • Albert Insogna

      Congrats on all the PRs! Still looking forward to my first Annie.

    • Jim S


    • JP

      Nice work! I too PR’d my clean last night but I think I was more excited today when I ripped my dress pants…clearly my quads and flutes can not be contained.

      1RM FS tonight….I feel bad for what ever pants I wear Friday!

      • Kate J

        This is so bad ass. Did you feel like the Hulk? (Hogan or otherwise.)

  • Justin Katz

    A: 185 205 (PR) 225(PR)
    B: 327

    • james_vergara

      Nice job on the FS, Justin!

      • Justin Katz

        Thank you
        What time do you come now.
        I miss you in the morning class

        • james_vergara

          I miss through guys, too. Not working right now, so I have been going to the afternoon classes (3pm or 5pm).

    • Andy Graves

      Wow, you’re getting strong man! Nice work.

  • Jana B.

    FS: 143 (153 f)
    Tabata This: 35 (6 row, 13 squat, 4 pullup, 5 pushup, 7 situp). Surpisingly little in the tank today.

  • BenS

    1RM front squat: 245#
    Tabata This: 339 reps total

  • MadeleineT

    A: I knew my front squat 1RM, so I did three sets of five at 165#.
    B: 272 total reps.

  • 1RM Front squat – 205# PR
    Tabata This – 407 reps total. PR

  • 7am’ers wanted the recipe for Smoked Paprika Chicken Thighs with (Sweet) Potato and Onion… – Thanks, Alton Brown!

    • yoomi

      thanks, looks delish!

      • And it only takes 15 minutes to prep…about an hour to cook.

  • james_vergara

    FS 1RM: 255#(pr)
    Tabata this: 359, went out too fast on pushups as usual, pull ups suck…

    • Andy Graves


  • Anyone see this on Gawker today? Of course all my non CF friends sent it to me –

  • Did anyone see this on Gawker today?

    • i obviously don’t know how to use the blog properly.

    • Jai Berg

      Funny. I liked the read, but I’m going to keep doing CrossFit. I don’t think injury is inevitable. I ran across the street, tripped, and hurt myself worse than any CrossFit workout once. Nothing is completely safe and at least CrossFit has benefits besides making the light.

    • Andy Graves

      Hamilton Nolan is a great guy.
      Fuck Hamilton Nolan.

      • Andy Graves

        sorry, if you didn’t get that, I imitated how he talked about CF. But with 1500 words less to save you the long read.

    • Jim S

      How does Hamilton spell link bait? A: Crossfit

    • Kate J

      Gawker is the Twilight of journalism.

  • Andy Graves

    FS 230 PR with more in the tank.
    TT: 40

  • Jim S

    A: 215 (pr)
    B: 40 scored / 320 total (pr)
    Looked at my scores for Tabata This from last time very carefully and instead of going out too fast I made targets for each round’s reps. Optimized by doing strictly constant reps per round. Worked great but I might have left one scored rep pushups and one scored rep situps on the table. Just means I’m pretty sure I have a 42 in me next time. 🙂

  • Michael North

    Can’t believe nobody else commented on this.. Nice work NFW on the 4 handle DL

  • 1rm front squat: 103 (pr)
    Tabata this: row 4, green/blue pull up 5,sit ups10,push ups 6,squats 10

  • Joe W

    2nd day in a row with only two people in Avery’s 7:30pm class = great personal attention.

    Front squat 1RM: 385lbs
    Tabata: 16 squats – 7 cals (row) – 9 pushups – 5 pullups – 9 situps

  • Ben M

    Wow today was amazing. “Tabata this” was not what I anticipated. Def a trying WOD.
    A: max was 205. My attempt at 245 ended up being front squat yoga. I went down but didn’t come up.
    B: 39

  • tabata – 33

  • Shannon H

    A: FS 235 lbs (PR by 30lbs but its been awhile since ive tested)
    B: Situps: 9
    Pushups: 5 (mixed up this number with pullups…doh)
    Row: 5 cals
    Squats: 15
    Pullups: 4