Black Box WODs, CFE WOD: Monday 120723

Posted on July 22, 2012 by Allison Bojarski

Black Box WODs at HR:00
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Thrusters
Pull-ups

CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
Let’s get our endurance ON in pure CrossFit style with pushups and sprints!

The WOD is 10 X 100 meters with 10 pushups in between. Who can do this the fastest? Find out with Coach Heidi.

Meet her at 28th street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.

Thanks to Coach Tom for submitting this photo of his recent Elements grads (from left) Kristin, Danielle, Matt, & Shannon:

Brooklyn’s Matt Ufford unpacks the CrossFit subculture at the 2012 Crossfit Games (video)
The fear of bulkiness & CrossFit
Smoking & obesity are both public health problems but cigarettes are worse than fat
The strongest man in the world
An homage to Texas, by the pound (across from 26th St. location)

Here’s what’s on tap for Tuesday’s Black Box WOD classes at HR:00 and HR:45:
A: Push Press 5×2 @ 85%

B: Goat practice

  • james_vergara

    Absolutely LOVE the goat WOD concept. Hspu, OHS and snatches. I’m coming for you!!

    • Andy Graves

      OHS and DU’s here

  • reisbaron

    Today was a miserable pile of shit.

    • ron

      concur 1000%… just survived to fight another day.

    • Andy Graves

      You’re making me nervous

      • reisbaron

        Just angry at myself. Took 50% longer than last time. When pull-ups are the stronger exercise for me, (especially when the other exercise is thrusters), it’s an off day to say the very least…

        No reason to be any more nervous than you normally are for Fran…

        • Andy Graves

          You’re a beast Reis. But, like you, I value my times and want to see improvement. Fran is one of my benchmarks. Well, and I want to throw up every time I do it. Two reasons to be nervous.

  • BenS

    9:58 rx’d. That was grim; can only get better I suppose.

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    I would just like to say as someone with a solid paleo diet that eats non-stop and still finds it hard to put on weight, these posts about “crossfit making you bulky” every day on the blog just make me want to say a big “Eff u” to the authors who spend all this time writing them. IT’S NOT THAT EASY! :)

  • Albert Insogna

    Fran 10:09- 85# thursters which turned into 75# thrusters about 15 reps in.

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

    Fran – 6:21 Rx (Compared to 121108 – 7:15 @65#) Progress!

    • Andy Graves

      Excellent!!!

    • Albert Insogna

      Nice one.

    • d_simon

      not bad progress for a time traveler!

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

        Oh haha, I just realized, I messed up the date :)

  • Seth06

    Fran is my GOAT

  • Aaron Segal

    WOD: 5:05 rx’d. i can actually point to this workout and say that this made me a stronger human being on a variety of different levels. That being said, my pullups need a lot of work, did this workout with mostly strict pullups and was no rep’d quite a few times (thanks paul for keeping me honest and the push.) This was the second time doing Fran, I improved by 4:17. On track for my goal of sub 4 by year end.
    Also nice work out of Vin who was my partner…

  • Jai Berg

    Last week if you’re doing the push-up challenge! You know the drill: forty a day, break them up as needed to maintain form. At the end of the week, make your first set a max reps set to test yourself, and maintain good technique. (Whatever you don’t get done in your max rep set, finish in sets later.)
    Anyone interested in a plank challenge for next month?

  • Andy Graves

    Fran 7:41 Rx’d. 11 sec slower-is it me or the programing? 4:45 crew rocked it. Loved the team cheer for Sanjay!!!

  • Adam Markarian

    Fran Rx’d 8:10. Thanks to Andy & Sully for screaming at me. It helps if I have someone pushing me throughout my WOD’S as I tend to rest a little too long at times. I really should have finished in the 7:30 minute range. This was my 2nd Fran (1st Rx’d) so good to know for next time.. On a side note, things have been running really well since the floor change. Thanks for sorting it out! Here is a video of Jason Kaplan doing a 1:53 Fran :)
    http://www.allthingsgym.com/2011/09/top-crossfit-fran-times-compilation/

  • Jim S

    Rx Fran 9:19
    Second time Rx’d. Last September was 10:45. Really happy to be comfortably sub 10.

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    CFE 7am. 8:59

  • d_simon

    “Fran” – 7:46, 75#.

    Last time I hit this bitch was November 2011, a whopping 10:10 with a green band and 65# on the bar. Suffice to say I’ve grown a lot these last eight months.

  • david slifer

    7:24 RX… wasn’t too happy with my time – definitely need to work on stringing together pull up more effectively.

  • http://www.facebook.com/sam.mitrani Sam Mitrani

    Did Fran 3 months ago for the first time and managed a miserable 13 min. Did it today @65lb per coaches recommendation and got through it in 6:35! Feels amazing to see progress after months of hard work!

  • avi

    6:30 rx, about 2 min improvement. Thanks Sara(h?) for coaching and everyone else at cfnyc for letting me drop in. Always good to see how another gym operates, maybe I can bring something back to Wally at CF hillsdale.

  • Adam H

    5:29 rx

  • Spencer S.

    First time doing Fran. 7:30 at #85. Time to start working for improvement..