Recovery is important. Sleep is critical. Even 60 Minutes has done a story on the importance of sleep. Watch the two part series and decide for yourself if more sleep would do you some good. If you don’t believe 60 Minutes, then read this book. Take the time to get some rest and recover and come back refreshed and stronger.

3 Rounds for time:
30 Situps
15 Kettlebell Clean & Jerks with each arm, 24kg
Post load to comments.

Here’s a few pics from the Level 1 cert that Moon, Michelle, and Sam attended. More photos to come.
Michelle vs. Fran, CF Cert
Fatigued in 15.
Become an Athlete: 10 Effective (and Slightly Bad-Ass) Ways to Just Do It
Bad boys. Bad boys. Whatcha gonna do? Steroids!!!!


  • Kurt

    Sweet tire! That looks like fun.
    The fatigued in 15 article was cute. There are some errors in the reporting, but since it is journalist doing the writing, I guess that is understandable. It is particularly acceptable since her name happens to be Tina Firesheets. That must have been a great surname to go through highschool with.

  • Brendan

    “Nate” 14 rounds plus 2 MU. HSPU to an abmat.

  • damn moon, is that you? you look great!

  • Coach P

    Bad-ass? That’s our peeps. Looks like you all had fun!

  • Andrew

    What’s on the workout on deck at The Box today?

  • Moon

    Dammit/Kurt – I was positively gleeful at the prospect of tire pushing. I didn’t do the in/out jump though. Forgot that part.
    They’ve built a WOD around that tire. If memory serves –
    5 rounds for time:
    5 tire flips
    10 strict slamballs, 50lb ball.
    I believe the best scores of the house were in the 4 min range.
    For a house-to-house comparison of overall stats, I videoed their wall. I’ll either put that up in vid form somewhere or translate it to a Wiki section for them.

  • Hari

    As a soon-to-be 50-year-old, this explains a lot about my attitude towards CrossFit:

  • Justin

    Would take the Temple of Pain any day over some Zoobaz’ed out Golds Gym…

  • Kurt

    Hari, that was good article. Although I don’t have enough life experience to truly understand what happens at 50, I do relate to the boredom that comes with doing a job (or having a career) that was once more exciting than it is now. I blame this, and my own desire for new and fresh experiences, with why I have changed jobs every 15 months or so. First it is a challenge, you hit a few milestones and success and then….tedium.
    Crossfit certainly helps this problem as it applies to exercise. Going to the gym is usually the best part of my day and certainly the most challenging. Now, I have to find a job that is something more than just tolerable.

  • Hari, that was very well written. I guess it kinda explains my feeling toward fitness these days (and I still have a few years till 50).

  • jacinto

    hari, don’t ever stop working out.
    short and sweet.

  • Moon

    You know…looking at Michelle’s pic above, I think we should upgrade the description of well-defined limbs to “pony keg arms”.

  • michelle

    moon- make that TWO meals at CVS!

  • Lee

    When I was in my late teens early 20’s and working out hard in my local gym I had many offers of steroids. They were so readily and abundantly available it was incredible.
    As I found out, the people in my gym most using steroids??…Policemen! and I doubt it has gotten any better over the years.