Tuesday 130423

Black Box WOD/Beginner WOD:
A. Back Squat 4×4 (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP burpees. Score is total burpees.

CFE WOD:
8X100m sprints with a 100m recovery jog in between.

Michael’s “Incredible Elements Group” (Top left & around: Fritz, Faraz, Matt, Tim, Jon, & Mindy.)
incredibleelementsgroup_michael

Jason’s going-away party & throw-down / May 2013 Scheduling & Programming Changes
Every time I fail I…
Twenty tips that will make you better at weightlifting
Foam rolling and increased joint range of motion
Deep squatter Android app review
The Cuban diet: eat less, exercise more – and preventable deaths are halved

Katrina, Kelly, & Adriana–Coach Heidi’s latest Elements grads (joined by Zoe the dog!):
IMG_1541

Sofia’s “Salty Six” Elements grads:
saltysix

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

Black Box WOD/Beginner WOD:
Bear complex:
5 rounds:
3 reps of the complex-
Power clean
Front squat
Push press
Back squat
Behind the neck push press
(Add weight each round, work to heaviest set possible)

CFE WOD:
“Time To Chip Away”
Row 1500m
30 Ring Lat Pulls
30 HSPU
30 Goblet Squats
30 KB swings (32#/16#)
30 Pull-ups
30 Box dips
30 Wall balls (20#/14#)
30 Push-ups
30 Sit-ups on the GHD

  • Justin Katz

    A: 195-215-235-245
    B:65

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results

  • http://twitter.com/BradHoovernyc Brad Hoover

    A: 4×6 95, 135, 155, 175
    B: 106 (53, 35, 18)

  • BenS

    A: 225, 245, 245, 265
    B: 94

  • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

    A.185, 205, 215, 225 (PR)
    It’s been a while since I went “heavy” on the back squat. It has been a longer time since I had a PR on the Back Squat.
    B.120 burpee. That was fun.

  • http://www.facebook.com/hilores Amber Rodriguez

    |10am|
    A: 83-133-133-133
    (Attempted 153 between last two sets, but only got 2 reps before dropping it… But on the bright side… 153 is a PR! Previous 1RM was 143#)
    B: 85… The vast majority of which were burpees, as opposed to floppies-and-get-back-upsies. Happy about that.

    • http://www.facebook.com/people/Carlos-Lopez/195202332 Carlos Lopez

      congrats on the PR!!
      floopies, lol.

  • http://twitter.com/msater michael saterman

    A: 205, 205, 225, 225
    B: 106

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

    A: 95, 115, 125, 125
    B: 49, 31, 20 = 100

  • Jana B.

    A: 103-123-133-143
    B: 70
    Happy w the BSquats. Burpees? Meh. This was one of those wods where I’m just glad I did it.