Intermediate & Advanced WODs, CFE WOD: Friday 120706

Posted on July 5, 2012 by Allison Bojarski

Intermediate & advanced WODs at HR:00 and HR:45
A: Ring rows

B: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

CFE Running WODs at 6AM, 7AM, 8AM
Coach Heidi says it’s time to work off that amazing 4th of July BBQ we all had with her tempo run on Friday. Meet her at 28th St. at 6am, 7am, or 8am.

CAPTION CONTEST! What is Coach Bo up to? (And thanks to Coach Dan D. for the pic!)

Kristan Clever: Competing against Castro
Junk in the trunk…That’s right, I said it.
In first for Olympics, amputee will run
The mental health benefits of strength training
Advice on scaling
Home is where the gut bacteria is

Here’s what’s on tap for Saturday’s intermediate & advanced WOD classes at HR:00 & HR:45:
A: Bulgarian split squats

B: “Diane”
21-15-9 reps of:
225#/155-185# Deadlift
Handstand push-ups
Post time to comments.

High Noon Hero WOD is still to be determined. Check comments below for details.

  • Aaron Segal

    We just did Diane? How come this is coming up so soon?

  • http://www.facebook.com/leienming Andrew Louie

    FGB: 249 (-18) from 120427, Sloppy transitions was messing me up here.

  • Chadron

    Can we please get a clarification on the open gym policy?

    It would be great to work on technique, skills, etc. or go through a missed WOD every once in a while. Additionally, several members are involved in competitions and to prepare need to focus on other skills or training. There is also the issue of injuries which require members to deviate (in some cases significantly) from the posted WOD.
    If it’s simply not allowed, can we please clarify this?
    There was a post some while ago stating that there is no open gym during selected hours. Was the intention to indicate that it is allowed at all other hours?
    Are we using a “coach’s discretion” approach to accommodate members to the extent activities don’t interfere with ongoing classes? If so, is this the case at all times or only during certain times?

    Because the last thing anyone wants to do is interfere with an ongoing class or put a coach in a position of enforcing gym policy while running a workout, some clarification on this issue would be very much appreciated.

    • Hari Singh

      There is no Open Gym at 28 Street, period.
      There is no Open Gym at 26 Street prior to 7:30 PM.

      It is always acceptable for members to scale or sub a WOD as needed for an injury or any other reason.

      If you are interested in competing in CrossFit, we have specially scheduled team practices. (See Avery.) If you are interested in competing elsewhere, it is unlikely that we will be able to accommodate specialized training above and beyond that provided by the regular WOD’s and/or running WOD’s.

      • Chadron

        Thank you for the response, Hari. Appreciate the clarification.

    • Dickie

      NOPEn Gym

  • Albert Insogna

    A: 2 sets of 10
    B: 210, 65# SDLHPs, otherwise rx weights

  • williamson

    Today we are doing Bradshaw.

    Bradshaw

    10 rounds of:

    3 Handstand push-ups
    225 pound Deadlift, 6 reps
    12 Pull-ups
    24 Double-unders

    U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

    Bring a Jump rope, and remember, we are now working out of 28th st!

    -HNHW Crew

  • williamson

    Thats HNHW below… btw.

  • http://www.facebook.com/profile.php?id=214701453 Patrick Hoffman

    Caption contest: Muscle Ups – The bigger the spider the easier they are.

  • Jason L.

    Bo is rolling out his psoas and hiding his pain boner…obviously

  • Hall C.

    Caption contest: Crossfit hydrant – mark your territory.

  • Emily L

    I love the article in this post about scaling. I personally keep going back to doing push-ups on my knees and pull-ups with a band even though I can do a few of each without the scaling. It made me realize that although I might take a lot longer to get through my WOD, in the end I am becoming a lot stronger.

    Thanks for posting!

    • Albert Insogna

      Liked that article as well. Though it will be a long time before I can rx deadlifts at 225#.

    • Emily L

      and on that note- RX’d with the ‘girls team’ and finished at 183.

  • Vasil

    Do you recommend any resources for doing Crossfit with an injured rotator cuff?

    Yes I have Googled stuff but there is too much different information out there and most doctors would just say “don’t do anything”. Are there scaled versions of the exercises that I can still do without getting myself into even more trouble? Right now I go back and forth between having no pain to not being able to lift my arm after a WOD and it seems to be getting worse. I’d love some advice.

    • Hall C.

      Other than seeing your doctor, I’d recommend speaking to Bo. As a PT, he offers good ideas on preventing injuries and ones on not worsening injuries.

      • Hall C.

        I’m sorry. I mean Coach Bo.

        • Emily L

          HALL!! It’s been so long!

          • Hall C.

            i know Emily. i hope you’re feeling better as i know you were under the weather.

    • Dickie

      Agree. See a doctor and if you can foot the bill get an MRI. I’m in physical therapy now (shoulder tendonosis and a small labrum tear) and on the advice of many people in the medical and fitness areas have completely abandoned upper-body work to reduce inflammation. Plenty of ways to stay conditioned with running, biking, leg press machines, easy jump rope, sit-ups, box jumps, etc.

  • james_vergara

    FGB – 279. Almost 20 reps worse than last time. Goal was 300 today…not even close. Went out too hard…sucked wind the rest of the way. Thanks, Jeev for counting and the motivation.

    • Andy Graves

      still a very nice workout James!

      • james_vergara

        Thanks, Andy! Nice work to you as well. That’s always a tough one.

  • Andy Graves

    Caption: Bo, pretending to do an “elite stretch” as he called it, was secretly just trying to scratch an irritating itch.

    FGB 239Rx. Thanks Josh R. for the encouragement!

  • Jim S

    Did FGB outside today. It was 95 degrees. I’ll take the moral victory of matching my previous PR of 240 from April. I was targeting 250 but half way through the second round it was obviously not going to happen.

  • Katharine

    B: 158, 30# on push-press and sumo deadlift high-pulls

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    256 rx

  • http://www.facebook.com/profile.php?id=552915259 Annie Yearwood

    256 rx

  • Deeeee. C

    Eating a 12 oz. steak and dowing a six pack on a friday night as Im typing my results for FGB:::::::::::241… last time around was 201…

  • Deeeee. C

    Eating a 12 oz. steak and dowing a six pack on a friday night as Im typing my results for FGB:::::::::::241… last time around was 201…

  • Patrick H.

    My first Fight Gone Bad came in at 233.

  • http://www.facebook.com/Geoffreylewis Geoffrey Lewis

    241 on fgb

  • Tameka R

    First “Fight Gone Bad”- RX’d @ 316! :)
    (corrected addition error)

  • Jana B.

    FGB: 216 rx’d (up from 184-goal was 200!!)