Oh, Danny Boy

Thursday 090416 (68) (12)
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Lessons in survival
United Airlines gets strict on “seatmates of size”
Compressing WOD times

Can a neti pot help your seasonal allergies?
They do the work, you reap the yogurt
40 inspirational speeches in 2 minutes (via)
Thread on the affiliate blog: crossfit as spectacle


  • Scaling options for today’s workout courtesy of the CrossFit Brand X forums (as always):
    Big Dawgs
    as Rx’d
    women – 80#
    The Porch:
    Complete as many rounds in 15 minutes as you can of:
    24 inch Box Jump, 30 reps
    115 pound Push Press, 20 reps
    30 Pull-ups
    women – 80#
    Complete as many rounds in 20 minutes as you can of:
    20 inch Box Jump, 30 reps
    95 pound Push Press, 20 reps
    30 Pull-ups
    women – 65#
    Complete as many rounds in 12 minutes as you can of:
    15-20 inch Box Jump, 20 reps
    25-45 pound Push Press, 15 reps
    20 Pull-ups (beginner or assisted okay)
    Complete as many rounds in 12 minutes as you can of:
    12-15 inch Box Jump, 20 reps
    pvc-15 pound Push Press, 15 reps
    20 Pull-ups (beginner or assisted okay)
    I did not give jumping pull ups as an acceptable option for substitution.

  • Alexei

    Subbed 95# Push Press. 2 rounds + 10ish box jumps.
    Someone said “just do the push presses fast” when I was almost done with them for round 1. Wish they said that before I started… doing them fast makes them a lot easier.

  • Alexei

    While I’m at it, about damn time we start giving monetary incentives for people to be in some form of feasible shape and not as much of a burden on the infrastructure of our society.
    And in my opinion, it should go beyond higher fares on transportation… I really liked the idea of a “high sugar/high fat content food” tax. Give people an incentive to not only keep the weight off but to eat healthier as well.

  • Matt M.

    As Rx’d
    3 Rounds plus 20 Box jumps

  • torch

    4 rds for Danny.
    Still pretty smoked from the last 2 days.

  • Hari

    “While I’m at it, about damn time we start giving monetary incentives for people to be in some form of feasible shape and not as much of a burden on the infrastructure of our society.”
    Should we charge people in wheelchairs a premium for using Mass Transit, as well?

  • Sara

    2 rounds plus box jumps and 14 push press… This sucked

  • torch

    Not weighing i on the morality of this discussion — just throwing out an interesting tidbit.
    In some pre-Christian Celtic societies, when you reached adulthood you were issued a belt. If at any time you could not fit that belt you had to pay additional taxes until you could fit the belt again.
    Not condoning it. Honestly one of my favorite parts of being a trainer is helping people that are overweight or under-conditioned or unbalanced get fitter.

  • dan def

    Alexei, there are problems with the high sugar/fat content food tax. Fundamentally, most Americans view all fat is bad and think that peanuts, almonds, macadamia nuts, and olive oil are the reason they are obese. The politicians need an education that sugar, and not fat, is the primary culperate for obesity in America. Once this education takes place, I think a “sugar tax” is a great idea. We already have hefty sin taxes on alcohol and cigarettes and I would support a sin tax on that candy bar and soda loaded with sugar.

  • Hari

    I think in general, most people suport taxes that they don’t need to pay. This is essentially about taxing stupid choices. We smart people want everyone to make smart choices and be just like us.
    Taxing dumb food choices is the ultimate regressive tax, second only to Lotto.

  • Avery

    “Should we charge people in wheelchairs a premium for using Mass Transit, as well?”
    Clearly there is a difference between someone who has no choice in the matter about being in a wheelchair due to their disability versus someone who is taking up the aisle because they don’t exercise or eat healthy.
    One could then argue that there are indeed people who are obese that suffer from it similar to a disease which then totally handicaps them, but in my opinion this seems to be the minority of most overweight people, since what 2/3 of all Americans are classified as overweight?
    I would categorize that special category to the morbidly obese, but since they are a rising population in this country, perhaps it is important to look at this not as an issue of will power when it comes to food and exercise, but as both a serious psychological and bodily issue that needs intervention beyond a personal trainer.
    I think taxes on “bad” foods and surcharges on things like airplane seats do not address the fundamental issues or problems at hand. Is this tax really going to stop someone who eats sugar all the time if they really want it? Is is suddenly going to make them see the light of day and go to the gym? It certainly didn’t stop people from smoking or drinking. I mean who would think that people would pay $9 a pack for cigarettes besides the hopelessly addicted, but they do!
    I guess my final point is that if airlines feel the need to institute these practices, then that’s their choice but they are certainly on the losing side of this equation. As Americans continue to grow larger, then this industry will be forced to accommodate to these changes if they want to stay in business.

  • Alexei

    Hari: I think we should be kinder to people who were put into their predicament through means which they had little/no influence over. I feel that people in wheelchairs, and the elderly too while I’m at it fall into that category and can do little to fix their shortcomings, irregardless of how hard they work at it.
    I feel obesity is not nearly as insurmountable. Many of us have gained and lost weight at various times in our lives, myself included. I gained a bunch of weight when I was 7 (which ironically saved my life)… and on the other hand, I actually lost 20-25 pounds (albeit unintentionally) freshman year of college because for whatever reason I lost appetite for sweets and didn’t eat any…
    That’s not to say that losing weight is easy. It can be very challenging for some due to a multitude of factors. However, I believe that if an individual makes enough lifestyle changes, they will keep the weight off.
    Dan: I agree with you that we are still stuck in a “all fat=bad” mentality which is not the case, however, in all honesty, I wouldn’t stop at just sugar, and would expand to cover a large chunk of fast food. As wonderful as a Shack Stack is (and I do enjoy one from time to time…), you have to admit that for the vast majority of Americans, eating one or two of those a day (with fries!) is a great way to a heart attack at 30. That and that we can’t expect lawmakers to suddenly start ignoring lobby groups from American farmers, the huge soda industry, etc.
    Education may not be the answer either. How many smokers didn’t know that tobacco was bad for them when they got addicted? Or that it wasn’t addictive? How many Americans don’t know that if all they eat nothing but a green salad with lean meat 3-4 times a day they’ll be in good shape? I mean, it’s common sense, really…
    How many are actually putting that knowledge to good use?
    Avery: Supposedly for every 10% increase in cigarette tax, 2% of the adult population and 8% of the under-18 population of smokers quits (or something along those lines… I could be slightly off because i’m quoting off hte top of my head). So its not to say that there is no effect at all. But you are right in that (as Bob Sagat taught us) addicts will do virtually anything for another hit.
    Perhaps, also, aside form a tax, there should be an incentive for making the right decisions, eating healthy, etc.

  • Chris

    whats scary is when people start saying “Its about damn time we let the government come in and dictate to people what they can and can not put into their bodies” where does this end? It doesn’t, you can not mandate human nature and redistribute wealth in order to compensate for peoples stupid choices. Frankly, I do not want to be taxed more because some idiot wants to eat bagels and cream cheese every day. Where you can truly make a change is instead of taxing people, quit giving away healthcare for free with my tax dollars to idiots who have spent their entire entire lives abusing themselves.

  • chad

    Fat tax? Who needs it. Just cut subsidies for big ag and fossil fuels.
    Alternatively, I’d be willing to pay a teabag tax.

  • Brett_nyc

    Chad: “Alternatively, I’d be willing to pay a teabag tax.”
    What’s next? a Cleveland Steamer tax? Dutch Oven Tax? No thank you.
    Seriously though, if your ass takes up two seats on a plane, you should be paying for two seats.

  • Forgive my ignorance, but I’m unfamiliar with the euphemisms “Cleveland Steamer” and “Dutch Oven”. No homo.
    I suppose the tax likely to be imposed after one on teabagging would concern salad preparation. And that’s not paleo-friendly, is it?
    But seriously – subsidies. Cut them. $100 billion a year of fat and smog.

  • Rory

    Chad – check out urbandictionary.com, although you are probably better off not knowing. (NOT WFS!)

  • Rickke

    4 rounds plus 4 box jumps.
    Subbed 65# push press – probably should’ve tried 75-85#.
    Isaac & Jenn – great job this morning!

  • Kelly

    Just wanted to pose a question to the group…
    I have been doing the WOD each day this week in addition to doing a fairly long run (6+ miles). I’m a runner, so this obviously isn’t as taxing on my body as the WOD. A friend of mine who belongs to crossfit in CT says that I shouldn’t do that b/c it goes against the crossfit idea of rest. Any thoughts?

  • Erik

    Not sure that charging people more for a airplane ticket is going to convince them to make a lifestyle change. And I don’t think taxing them more for food is really going to make a difference either. Its like $10 for a pack of cigarettes in the city now yet every time I go to CVS I see someone shelling out the money for them. The real issue is going to be in a few years when everyone has to pay more for health care because of the obesity epidemic that seems to be hitting the US.

  • torch

    Your friend is right. CrossFit is a strength, conditioning, and recovery program. It is better than any amount of LSD runs. Also remember that when you get into any exertion over 9 minutes you are pretty firmly in the oxidative metabolic pathway, and are breaking yourself down.
    CrossFit Endurance, beyond just being a pose-running advocacy group, addresses programing for endurance gains as coupled with CrossFit for strength and conditioning. Ideally you are CrossFitting 4-6 times per week while ONLY running 2-3 times. Most of these runs should be interval circuts with some tempo and time trial work added it. Anything more than that is overtraining. It will stunt your CrossFit performance AND your endurance performance.
    The idea of training less and getting faster is pretty counter to the endurance community’s long held traditions. We are running 4 CFE workouts a week right now. Come by to one or talk to me, Brian H, Kurt, or Zach about CFE for more on it. Also, Allison posted a link to an interview with Brian MacKenzie a couple of days ago. Read it.

  • george

    good to see both philosophical arguments and discussions about cleveland steamers in the same thread.
    the black box is locked in today.

  • Kurt

    RE: charging people for using more room- I am a big fan of this. United’s policy seems to be the best hard line rule I have seen, but still has some issues. One addition I would make is that the people next to the overly large person (whether fat or muscled up) should be the ones compensated, not the airline.
    I feel that when I purchase an airline ticket, I am buying the right to a certain amount of room on the plane. If the person next to me interferes with that, they should compensate me, in the same way as I should have to compensate them if I took half of their hamburger with fries and threw it in the garbage. I think avoiding the judgmental angle (i.e. it is your fault that you are this fat, fattie) is important, as not all people who take up extra room are face stuffers. Most certainly are, but some could suffer from genetic/medical conditions, be NFL linemen, or even body builders. I just want my damn elbow room back.

  • george

    speaking of planes,
    have you all seen this. funniest routine i have seen in a while.
    louis ck on conan:

  • Yeah, George, Louis CK is LOCKED IN. I actually posted that link of him on Conan here on the blog awhile back.
    I love him on “girls vs. women”:

  • Hari

    “Clearly there is a difference between someone who has no choice in the matter about being in a wheelchair due to their disability versus someone who is taking up the aisle because they don’t exercise or eat healthy.”
    Agreed. So let’s focus on exactly why it is that you feel we should tax people who make choices you personally disagee with. (I assume you don’t want to tax people who are thin but make a choice to carry backpacks and take up the same amount of space on mass transit?)
    Why is it not enough that you are free to make the choices you prefer? Why precisely should we penalize people for making choices you deem unwise? Why don’t we charge tax on Lotto tickets?
    In an alternate context, would you deal out financial aid for college in some sort of proportion to the economic contribution to society made by people graduating with various majors? For example, would you penalize people for majoring in Romance Languages as opposed to engineering? If not, why not?

  • Sara

    I love fat people… they pay my bills. My answer to this is we need insurance companies to pay for obese people to work with a personal trainer.

  • juan

    2 rounds + 30,20,11

  • Jeffrey B.

    RX, 3 rounds + 20 box jumps.
    Agree about the charge for airline seats. It’s a simple function of supply and demand. If somebody has a problem with it, it’s an excellent opportunity to build a new business model and try it in the market place. Take Jet Blue’s decision to add 38″ deep rows. I have never seen so many tall people on any given flight than I have on JB. Maybe Continental will be the preferred airline for wide people. Higher prices through that model in effect creates a real incentive and an effective fat tax.
    The fat/sugar tax is a trickier dilemma. Would society not be punishing a hypoglycemic person for needing the quickest remedy to a low-blood sugar episode? Additionally, as sad as it is, some parts of this country rely on highly processed and sugary foods due to poverty issues (take Native American reservations in my home state, New Mexico). A sudden economic incentive to not by such foods does not translate into easily substituted products that are healthy. The likely outcome in these areas is continued malnutrition and even less caloric intake. I am a fan of wellness education. Educate so people can make rational decisions that support more sustainable, market friendly enterprises, which in-turn encourage healthier lifestyles.
    Sorry if I repeated anybody. I didn’t read all of the long responses. I just wanted to add my own.

  • This morning at home:
    outdoor jump rope and double-under practice in the sunlight to get some Vitamin D.
    Just now at the Box:
    100 bodyweight deadlifts for time (145#) — 21min 12sec
    Feels great to be back after being sick with the flu all last week.

  • Hari

    “My answer to this is we need insurance companies to pay for obese people to work with a personal trainer.”
    And where should the insurance companies get the money to pay for your services? Should they be allowed to charge the insured? If so, should they be allowed to charge different people differently? Suppose 1 out of 10 insured expects payment for your services. Should all 10 each kick in a 10% premium to their policies? Ultimately, someone needs to pay. Who should it be?
    Should insurance companies pay for thin people to work with a personal trainer?

  • Jacinto asked me to post his workout:
    1st round as rx’d
    2nd round w/95# for push presses
    partial 3rd round: 30 box jumps, 7 push presses @ 95#

  • Alexei

    To keep this short:
    Hari: You have it wrong, I think that we should charge people based on the amount of resources that they consume.
    People who indulge in unhealthy habits def. consume more resources than those who do not. At the moment those resources are surgeons, operating rooms (which are, due to a recent experience, apparently scarcer than I ever imagined), space in a plane/subway/bus and extra fuel needed to transport the extra pounds etc.
    This will become even more dramatic when a semi-socialized health care system is put into place.
    In my opinion, at that point, bad habits should be taxed in order to pay for the system. Make people who are more likely to need to draw resources from the system shoulder the cost.
    Your examples are almost similar, but not really. For example, buying a lotto ticket does not create any burden on society, and the amount of money that a college student has to pay back does not vary based on major.
    Sara: Insurance companies are emotionless calculated capitalist enterprises. They do only that which makes sense in dollars and cents. If it was financially viable, they’d be doing it already. It’s not, therefore, I would assume it’s not.

  • Sara

    Alexei and Hari:
    I agree with you that insurance companies are “emotionless calculated capitalist enterprises” and it is hard to make a decision on who should pay for what. My mother used to work for an insurance company determining which procedures were absolutely necessary to perform. She said that 75% of her case load was for people wanting or needing gastric bypass surgery. Of these 75%, many had already had one or more gastric bypasses but had fallen into their old habits of crappy eating and not exercising. Now, I feel like it makes much more sense for an insurance company to take preventative measures by paying for personal training than to risk paying for 3 gastric bypasses for the same person.

  • isaac

    I have no comment on the subject of today’s conversation. I just wanted to say:
    3 rounds plus 30 box jumps (65# bar, assisted pullups)
    And thanks to everyone who didn’t show up for the 8am WOD so I could get an hour of one-on-one on deadlifting.
    And thanks to Jacinto for his patience.
    And thanks to Rickke for showing up just as we were about to call it quits for the day without doing the WOD.

  • Ryan F

    3 rounds and 10 box jumps
    ps…did anyone find a Black G-shock watch, think I left at the box.

  • Jeff

    3 rounds + 1 push press
    A few of my push presses came out as push jerks so I redid them. Maybe not all of them though.
    Chest to bar. My chinning is improving.

  • dan def

    If you did this wod you know how tough it is. The 6:30 class is tougher. After doing this wod they requested, against medical advice I might add, a bottom to bottom Tabatas to finish. Tough as nails that 6:30 group.

  • Brooklyn Bomber

    thank goodness we do not have these annoying discussions on the Brooklyn blog – even more reason to join us out there.
    i think you should all grab some hot tea and biscuits and discuss this on your own time.

  • max

    3 rds + up to 17 pullups. holy push presses batman

  • Hari

    2 Rounds plus 30 Box Jumps
    (68,54), (8,7)

  • Brett_nyc

    3 rounds + up to 8 pullups.
    Monster wod.

  • Mike

    3 rounds + 7 box jumps rx’d
    (8, 8)

  • Levi

    Sub 95# from the floor
    3 rounds + 3 box jumps
    Shared a 24″ box with Kim for the box jumps, who by the way KILLED them.
    Great job Kim! You are definitely LOCKED IN!!!

  • Reagan

    As Rx’d
    2 Rounds + 30 Box Jumps + 20 Push Press + 8 Pullups
    Black Box (80,80)

  • juan

    brooklyn bomber, – 1 cool point sir.

  • Tony T.

    2 rounds + Box Jumps + 6 push press. 95lbs.

  • Tony T.

    Forgot to mention that I grew up in the Bay Area near Oakland so it’s nice that CrossFit created a hero WOD for Sgt Sakai.

  • KJ

    3 rounds + 10 box jumps, but before you get all impressed know that the box jumps were the only things done as rx’ed 🙂

  • Stephanie

    2 rounds + up to 10 push presses (33lb bar only; green/blue bands for pullups)

  • Kim

    Thanks to Levi for sharing a box!