Walk this way

Sunday 090517 (68) (34)
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.

No food for thought: the way of the warrior

Cheerios: Cereal or cholesterol drug?
What makes us happy?
Crystallized cottonseed oil–AKA “Crisco”
Friday night’s Rest Day Dinner was a blast. Here’s a few shots from the evening:
Elizabeth gives the camera a smile:

Jeff, Ashleigh, and Mike K.:

Nothing comes between Josh R. and his Lululemons:


  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    as Rx’d
    The Porch:
    Four rounds for time of:
    100 ft Walking lunge, carrying 20-25 pound dumbbells
    24 inch Box Jump, 20 reps
    20-25 pound Weighted pull-ups, 10 reps
    3 rounds
    100 ft Walking lunge, carrying 15 pound dumbbells
    20 inch Box Jump, 20 reps
    15 pound Weighted pull-ups, 10 reps or 35 reps no weight
    3 rounds
    100 ft Walking lunge
    12-15 inch Box Jump, 20 reps
    20 Beginner or Assisted pull ups

  • Hari

    Schedule Change Reminder:
    This week: Mon, Wed, and Thurs (WOD Days) there will be a 5:30 PM WOD class, unless the WOD that day is strictly runs (e.g., multiple sprints, 5K, 10K). The intent is to relieve crowding in the busiest of the 6:00 PM WOD classes.
    This week: Tuesday and Friday there will be no 5:30 PM WOD Class (Becauase Tuesday is a Rest Day, and we don’t have a 5:30 PM WOD on Friday, even when Friday is a WOD day)
    Friday (May 22) will be the last Friday 6:30 PM WOD. (Mon-Thurs 6:30 PM WOD’s remain.)

  • Hari

    This past Friday (May 15) was the last Friday 6:30 PM WOD class. There will be no 6:30 PM WOD class this coming Friday (May 22) or on Fridays thereafter.

  • torch

    16:59 Rx’D

  • Mike

    23:25 rx’d with the weight vest

  • Tony T.

    This sucked. Used a 20 lb kettlebell for lunges, 24″ box jump, 10 lb med ball for pull-ups.

  • Joe

    Just under 24 minutes.
    24kg kettle bell lunges (unintentional mistake)
    24″ box jump
    20lbs med ball for pull ups
    I second Tony T.’s statement “This sucked.”

  • Reagan

    As Rx’d
    The walking lunges combined with the weighted pullups killed the grip.

  • Reagan

    Oh yeah, Black Box (102,102)
    Still on target to do as the entire year as Rx’d.

  • Rickke

    35# KB for walking lunges
    24″ box jumps
    1st set of pull-ups with 14# & 6# ball
    rest of pull-ups done 1/2 with 6# ball and 1/2 no weight kipping
    Box jumps are so fun after walking lunges.
    Good job figuring out the set up today, Brian!

  • kj

    This one broke me.
    30:18 w/ green band and 20 inch box jumps.
    It’s been a disheartening weekend, thanks to the worst 10k ever yesterday, but besos to everyone who cheered me through the last round today 🙂

  • Levi

    24:55 as rx’d, with the 30# weight vest.
    Tough wod. Great job to everyone at the 1 PM class today.

  • Paul

    Pullups were about 1/2 strict, 1/2 kipping, no weight.
    Used 35 lb KB’s (2) for lunges. (that sucked)
    24 inch box jump. Felt strong on those.

  • Craig_Cinci

    No shoulder stuff so…
    5 rds w/ 40# vest – 28:00
    10 Pistols (took vest off for these after rd 2)
    15 Squats (185#)
    30 SU
    This workout was just ill-conceived.
    Since I can’t do any pulling, pressing or pushing until I go back to the doctor on June 9, I’m open to any suggestions for workouts people have.
    I’m too stupid on my own.
    Before I left town last week did:
    5 rds – 15:47
    15 Box Jumps (24″ Box w/ 3 45# bumpers)
    20 GHD
    25 Back Ext
    This was a good one.

  • Davi

    That was fun.
    35 lbs dumbell for lunges
    24″ box jumps
    did five pullups with the 6 lbs medball, ditched that plan and did the rest unweighted, mostly kipping with some deadhangs thrown in. Left hand is still ripping.
    It was a good laugh watching myself and almost everyone else nearly break their shins on the very first box jump after the first round of walking lunges.
    If anyone comes across a gold nose ring with jade and coral in the shape of a flower, please, please, please let me or Allison know. I think it must have made its way out of my nostril in the Black Box or the dance studio yesterday. Please be on the lookout. It’ll be great if someone finds it.

  • Davi

    By the way, I love the Jeff-Ashleigh-Mike photo. Excellent.