Now On Video!!!

My directorial debut.


  • Ewen

    Look ma, I’m on the innernets!

  • Allison


  • Kim

    Damn, my form is better than I thought. 😉 Why am I the only one always shown sprawled on the ground? Nice job Keith!
    Best Kim

  • Cesar.

    Great video Keith!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • sarena

    Great video Keith! All I was thinking is I wanna play CF! And then I am in it too> Great mood booster for me now!

  • Justin

    Man, after FMT yesterday and Michael today, Im beat, its ok though because I dont really need to use my abs the rest of the day anyways… Now time for sleep Sunday away.

  • Avery

    I love the video! Thanks for filling in today Keith!

  • juan g.

    god i hate jumping rope!
    awesome workout though
    the video is kickass

  • Ron

    I almost threw-up today… Love the video and my internet debut.

  • Tomorrow’s WOD
    070326 “Tabata Fight Gone Bad!”
    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
    Sumo Deadlift Highpulls (75 pounds)
    Push Press (75lb)
    Wall Ball (10lb medball)
    Kettlebell Swings (24/16kg)
    4′ Broad jumps
    There is no additional rest between exercises.
    Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

  • Justin

    I saw that on the main site and knew it was coming… After Saturday and Sundays workout, this is going to suck. Question, what happens when more than 5 people show up? Add another station?

  • David Aguasca

    Hey, keith, nice video!
    also, if you’re ever up for making some nice plyo boxes, i’d be up for helping. i don’t have a table saw, or most of the stuff required to make them, but i thought i’d make the offer anyway.

  • hey justin–
    i imagine we’ll do what we did for cindy–have two groups, one coaching, one suffering, and then switching.
    hot damn this is gonna suck!

  • also, we’ve got that bench, and the heaviest bumper plates stack about 20″ high; both would be pretty stable if you place them against the wall. and how about pull-ups to sub for the rows? maybe that could just be optional 🙂

  • I forgot that since the last time, we have acquired something to jump on. So perhaps we will actually do bumper jumps. We’ll be subbing KB swings for rows.
    Oh and we’ll be running 2 heats if there are more than 5 people.

  • Brett_nyc

    Nice job Kieth.
    This wod looks miserable. I’m seriously considering postponing my rest day for a 2nd day so I can come in and do this.

  • Brett_nyc

    Nice job Kieth!
    This wod looks miserable. I’m seriously considering postponing my rest day for a 2nd day to come in and do this one.

  • sarena

    ANd i was just reading a slogan contest in main crossfit page. I really liked this one:
    Tabata like there’s no tomorrow
    I wanna play with ya! CF

  • 42-42-39

  • Brett_nyc

    Dammit, did you do it 3 times? 20min x 3?

  • hahaha no, those are the benchmarks set today by annie et al. pretty damned impressive. i shouldn’t have assumed everyone saw the video already 😉 i’ll be doing my suffering at 7pm tonight.

  • Justin

    Yeah I was thinking the same thing, lol… I will be there at 7pm as well. This is going to suck as my abs are still hurting from this past weekend, as well as 2 nice gaping holes on my hands from the 100 pull-ups/knees to elbows. Tell me why we do this again? oh yeah, its fun.

  • juan g.


  • juan g.

    and then i had a beer.

  • Brett_nyc

    Dammit, see OPT’s score?…52, Matt G. hit 45

  • i did. those guys are total studs. i got my 40 and i’m more or less happy with it. though i didn’t puke at the end, so maybe i didn’t work hard enough!

  • Justin

    35…. Damn, I was close as hell to puking. Mental note, scale the damn push press and SDHP. I went from 11 to 6 and 10 to 7 on each.

  • Hari

    I date back to when before we had our own place. When we got kicked out of Five Points, I started working with Keith and doing the WOD on my own.
    Tonight, I was just stunned by the speed with which BlackBox has formed a group of hardcore members.
    Watching the class tonight, I could not believe how brutally committed everyone was. Really, I just watched, and was in awe.

  • Ewen

    I missed the insanity yesterday, but it sure sounded “fun”. Good job everyone!
    First time doing front squats this morning, so we focused on form rather than 1RMs. Mostly sets of 5, and I ended up working my way up to 3×3@205#.

  • dan

    A cut and paste from the “Mother Ship” home page comments under this workout. Enjoy:
    “”You smell that? Do you smell that? VOMIT, son. Nothing else in the world smells like that. I love the smell of VOMIT in the morning. You know, one time we had a workout called TABATA FIGHT GONE BAD, for 20 MINUTES. When it was all over I CRAWLED around the gym. We didn’t find one of ’em, not one stinkin’ BODYBUILDER. The smell, you know that STOMACH ACID smell….the whole GYM. Smelled like… CROSSFIT. Someday this FOUR DAY CYCLE is gonna end..””
    Comment #22 – Posted by CCTJOEY at March 25, 2007 08:12 PM

  • Brett_nyc

    Jumps up to bench: 11 for all
    45lbs upright rows: 10 for all
    20lbs DB wall ball: 10 for all
    SDHP 75lbs: 10,10,10,8,extra 20 sec rest…6,6,6,6,
    P. Press 75lbs: 10 for all
    The sdhp wiped me out, had to take another 20sec to avoid falling over
    Total Score: 47*

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