Benchmark: “Isabel” – CFS

May 23rd, 2016

Category: CrossFit

Benchmark: “Isabel” – CFS

Molly + Erin

Molly + Erin

Reminder: New Endurance Class Tonight at 4:45pm!
As CrossFitters we are task oriented. All of of workouts have a purpose, whether that be time or reps and we approach each WOD with a goal. Most of us could benefit from incorporating more endurance training. It can be tough to approach a long bout of conditioning because comparatively it’s boring. In our newest class addition, we would like to change that.

On Mondays and Thursdays from 4:45-5:30pm we are going to be starting a class that focuses on building our engines using 3 modalities- rowing, biking, and running. The class will be mostly in interval format, but some days will also involve us going long and steady. What is different from this class compared to others out there is that we are going to strive to make each class goal orientated with each modality. This class will not have any burpees, jump roping, box jumps ect. For some of you the session could be used on a recovery day or even in addition to your daily WOD.

This class will not count towards your class total for the first 3 weeks and we encourage you to invite others. For non-members the class will be $10.00 for now. We are looking to get as much feedback as possible and if it is popular we will add more class times. If you have any questions feel free to email me, [email protected]

Benchmark WOD (10 Hard Minute Cap)
30 Snatches for Time (135,95)

Level 2 (115,75)
Level 1 (95, 50)

If you are scaling the weight on the workout you should be aiming for 70-75% of your 1 rep max snatch

Scores/Comments from Isabel on 10/15/15

4 Rounds
300m Run
40 Double Unders

DISCUSSION 12 Comments

  1. Joel 05/24/2016 at 1:50 am

    Isabel: 3:34 75# (current 1RM is 100#)
    WOD 2: 11:07 First time doing dubz in a wod,15/round – I had about 20 dubz ever going into tonight – something finally clicked

  2. jason barrow 05/24/2016 at 12:57 am

    Last time I did this wod it was summer 2011, I was at Crossfit Boston, and had a 1RM snatch of 100#. So pretty proud just completing it at 135# tonight.

    Isabel: 6:05 Rx
    WOD2: 7:23 Rx

    Shout out to Joel’s dubs coming on.

  3. Kathy B 05/23/2016 at 9:46 pm

    Endurance class: row 934m, 504m, 473m bike 1.99, 1.53 run 3 loops

  4. Sean Flannery 05/23/2016 at 8:19 pm

    Snatch Balance: 120-165#
    Isabel: 2:43 Rx
    WOD 2: 7:02

  5. Jule 05/23/2016 at 6:17 pm

    Isabel: 3:22 w/ 115#
    WOD 2: 7:44 Rx

  6. Mike Quigley 05/23/2016 at 4:43 pm

    Isabel – 3:56 RX (last time I did it was June ’13 at 6:32 RX)
    WOD 2 – 7:35 RX

  7. Marc Piccuirro 05/23/2016 at 3:21 pm

    Isabel: 2:53 is a 26 second PR

  8. Kathy baker 05/23/2016 at 2:04 pm

    Isabel; 1:53 @55#
    WOD 2 – Annie :10:15 x 2 singles

  9. Nick Alonso 05/23/2016 at 1:18 pm

    Isabel: 3:48 @ 115# (next time I will try 135)
    WOD2: 11 (Dubs were all over the place)
    10/15/2015: Isabel: 2:48 @ 95#

  10. Crowley 05/23/2016 at 1:10 pm

    isabel: 2:39 rx
    wod 2: 7:46

  11. Frawls 05/23/2016 at 12:51 pm

    Still can’t snatch so did a torturefest with Mase, TinaMo and Breegan: 400m Run 20 burpees, 400m Run 19 burpees….400m Run 1 burpee w/ 20# vest. 60 Minute cap.
    Capped out with 1 400 and 1 burpee left.

  12. Jason 05/23/2016 at 11:42 am

    Isabel: 5:00 Rx (PR first time finishing!)
    Wod 2: 8:00ish I really have to write these down right away.