Monday 121126

Black Box WOD/Beginner WOD:
A: Back squat 3×5

B: 21-15-9 reps for time of:
Bodyweight Back Squat
Strict Pullup
(Beginner reps: 15-12-9)

CFE WOD:
3 Rounds for Time: 100m sprint, 20 pushups, 30 air squats, 40 kb swings, 50 double unders, 60sec plank hold

Myles gets some hang time with his burpee:

(photo courtesy Coach Heidi from last Wednesday’s INDOOR CFE class)

Teen Vogue on CrossFit (with several quotes from yours truly)
The ‘love hormone’ as sports enhancer
The danger of being a woman
No, we don’t know how much protein “cavemen” ate
Using just 10% of your brain? Think again.

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

Black Box WOD/Beginner WOD:
A: Clean & jerk skill work

B: “Gwen
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets. 90 seconds of rest between each round. Divide C&J weight in pounds by number of seconds to completion for final score.

CFE WOD:
5 X 200m sprint with 100m walk in between.

  • Jim S

    Gwen on Tuesday looks fun. For clarity, is the rest period between sets counted in the scoring or only the working time?

    • Hari Singh

      That question is under review.

    • http://www.joshuanewman.com Joshua Newman

      Gwen has come up several different ways on the Main Site; we’re going with the old-school original version (http://www.crossfit.com/mt-archive2/000052.html):

      Reps should be touch and go in each set, and rest between sets is counted as part of the total time.

  • dee

    so whats the difference between gwen and grace?

    • reisbaron

      Grace is 30 Clean & Jerks for time in one set, at a specific RX’d weight (135/95). You can break the reps up as needed. Gwen is 36 Clean & Jerks in three unbroken sets of 15-12 & 9. You pick the weight (same for all three sets), and you must do each set unbroken (i.e. touch and go reps, don’t let go of the bar). The main site version (4-4-2008) says the workout is for load, not for time, but several variations exist, some that are for time as well.

  • reisbaron

    WOD: 20:55
    (275# – banded kipping chest-to-bar black+blue)

  • http://www.joshuanewman.com Joshua Newman

    Gwen is now updated to include 90 seconds of rest between rounds. The WOD has showed up in at least three different variations on the Main Site since it appeared. After much internal discussion, we thought this one best achieves our training aim.

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

    WOD: 12:36 Rx (205#)

  • Aaron Segal

    A. squats 235 accross x 5
    B. 9:29 @ 180# RXd, weight was cleaned from the ground

  • Jim S

    A: 200, 200, 200
    B: Rx at 165lbs. 16:55

  • http://twitter.com/nixster017 Nicki O.

    6:15pm Beginner

    A: 73-73-73
    B: 15-12-9 rep scheme: 8:50 @ 40# and strict pull ups.