Thursday 130613

Black Box WOD/Beginner WOD:
A. In 20 minutes, work up to a heavy set of 3 push press
B. For Quality: 100 (75) hollow rocks, 100 (75) superman (with one second pause), 100 (75) hip thrusts- break up reps as necessary.

Competition Team WOD:
Part A. 5×4 bench press
Part B. For time: 60 push ups, 50 box jumps (24/20), 40 push press (155/105)
Part C. Tabata double unders
Part D. 3×15 strict toes to bar


Sorry, but Science Says Running is Good for You, Not Bad
Risk vs. reward
How to fix a broken diet: 3 ways to get your eating on track
Cool down, NOT lay down
Diet Coke NOT as bad as meth
Automatic Class Registration Based on Membership Seniority

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

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.

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.


  • michael saterman

    A: 135# 3×3 pushpress. Feeling stronger…and ready for Deadlifts tomorrow!

  • Kristin

    26th Street AM results

  • reisbaron

    (got 2 @ 225, failed on 3)

    First overhead barbell movement in five weeks. Felt great…even the failed 3rd rep felt good. Looking back I’m excited that I had the discipline to take the time I needed to properly recover. I was definitely heading down the path of shoulder injury and taking a month to skip some WODs and build up my running game only helped my overall performance. Coming within 1 rep of tying my PR after a month off is a good sign that I made the right decision.

    If you’re a Crossfitter over the age of 35 and you are not using, and exploring the use of supplements like fish oil, whey or collagen protein, magnesium and Vitamins D & K2…you would be wise to check these things out. Inflammation is a reality for all of us, and the more we manage it the more safely we can maintain an injury-free gym schedule. I suggest the above in addition to a largely clean diet, which hopefully is a given for most of us at this point.

    • Reis, I’ve been trying to read up on this stuff, but there’s so much information—so much CONFLICTING information—that it is incredibly hard to sort the wheat from the chaff (sorry for the non-Paleo metaphor). Where would you suggest reading?

    • Jim S

      Hey Reis, glad to hear your shoulder is back on track. I’m afraid I derailed mine a bit recently. I did all those toes to bar the other day and immediately regretted it.

      • reisbaron


        • Jim S

          Yeah. Sad face indeed. It’s really frustrating. I did absolutely nothing overhead for over 12 weeks and thought that was enough – slowly started adding stuff back in. It is much better than it was, but it stubbornly refuses to heal the last 20 percent.

  • Jana B.

    PP: 123 (new PP PR).

    • reisbaron


      • Jana B.

        I’m telling you, it’s all in the shoes!! (And ETP).

        • reisbaron

          re: ETP buying in this weekend…looking forward to it. Will email w/ questions…

  • Jana B.

    Btw, that photo ROCKS!!

  • I overheard today an intro class go over how Crossfit applies outside the gym to your real life. I had a great time at GovBall over the weekend but my gf especially loved sitting on my shoulders to see kanye. Thank yeezus for the back squat

  • Jim S

    Did my own thing today. Can’t press right now.
    A: Clean 1RM 175 (failed a few times at 185 today, which I can normally do).
    Btw, are there any plans to do some olympic lifting classes again? I am at this place where I can hang clean 10lbs more than I can clean, so obviously I’m doing it wrong. Time to get coached up for real.
    B: 50 strict pull ups plus the 100/100/100 thing.

    • Brad Hoover

      I would be 100% in for an Olympic lifting class

  • Annie Yearwood

    A:103# (PR)