Friday’s Hero

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Friday 091023
Tommy V
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.

Lies we want to believe

‘Too fat’ baby denied health care (via)
The peloton unplugged (via)
Oldest skeleton of human ancestor foundthey call her “Ardi” (via)
Exercise during pregnancy keeps newborn size normal (see also,
Tom yum soup with salmon and lobster mushrooms (and why it’s good for you)
Some (healthy) food blogs: Eat This!, Feasting on Fitness (2nd one via)
Chris O. at the center of the sit-up storm:


  • Please bring a towel for the towel-pullup sub for rope climbs.
    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As Rx’d and for time.
    women 75#
    The Porch:
    115 pound Thruster, 15 reps
    15 ft Rope Climb, 9 ascents
    115 pound Thruster,12 reps
    15 ft Rope Climb, 6 ascents
    115 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    women 75#
    85 pound Thruster, 15 reps
    15 ft Rope Climb, 8 ascents
    85 pound Thruster,12 reps
    15 ft Rope Climb, 4 ascents
    85 pound Thruster, 9 reps
    15 ft Rope Climb, 2 ascents
    Women 55#
    35-55 pound Thruster, 12 reps
    15 ft Rope Climb, 6 ascents
    35-55 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    35-55 pound Thruster, 6 reps
    15 ft Rope Climb, 1 ascents
    pvc-15 pound Thruster, 12 reps
    15 ft Rope Climb, 6 ascents
    pvc-15 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    pvc-15 pound Thruster, 6 reps
    15 ft Rope Climb, 1 ascents
    *You can sub beginner rope climbs if you are unable to climb a rope yet.
    **If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

  • Court

    Please bring a towel for towel-pullup sub for rope climb.

  • Jeff

    Actually maybe bring several in case you tear through them. According to the CrossFit FAQ, you’ll need to do 405 towel pull ups. Of course, try to do them see-saw style if you can!

  • Tim B

    Not too thrilled about the rate increase but it is what it is. I just bought a year last month. We’ll see how my finances are next year but may need to re-evaluate
    Tommy really sucked….
    2x on our rope from my ass hands only
    Yesterday did a mountain athlete with Levi, rested 2 mins in between rounds
    Warm up
    10 rounds
    5 burpies
    5 ancles to bar
    3 Rounds for Time
    Row 400m
    30 20# WallBall
    5 rounds for time
    1 min 24kb KB swing
    10 45# weighted situps
    10 rounds for time
    10 goblet squats
    10 jumping lunges
    5 pullups
    all to be done within an hour

  • torch

    21:54 Rx’d (ish?)
    The rope in BK is 12′. I started seated on the floor to add some feet.

  • Kurt

    Friend mentioned the “Too-fat baby” story to me yesterday. I don’t see what the issue is with it, despite every reporter covering it with an air of incredulous outrage.
    As far as I can understand it, the kid was denied private health insurance because the underwriters were not willing to sign off on it, ostensibly because he is overweight. Which is fine because there are not legally compelled to give them health insurance. They could deny him coverage because he is a Jets fan if they wanted to. That may make the insurer less likely to get customers but it doesn’t seem wrong or illegal.
    Is there some part of this story I have just been missing?

  • brian

    Went w/ mtn athlete that Tim described earlier.
    1st part 10:45
    2nd part 11??? (I think, got alittle fuzzy)
    3rd part either 10:25 or 11:35
    This was awesonely hard!!!

  • mike n.

    Kurt, the fat baby parents should be going to
    Today’s WOD
    3 rounds for time
    Crawl 10 feet
    30 spit ups
    15 Pull Ups

  • Jeff

    instead of rope ascents
    24 kipping front lever pulls, 24 supine ring rows (rings below shoulders, feet on 24″ box)
    I grossly overestimated how long the pulling movements were going to take. Next time I’ll go for 135 reps instead of 108 if I still need to sub.

  • Matt K

    Subbed 5 dead hang towel pullups for each rope ascent, 20 60, 45 and 30 (135 total) and did thrusters as Rx’d

  • Jai

    I unfortunately can’t go to this event on Saturday but thought other Black Boxers might not be able to resist joining a marshmallow war:
    And though I’m sure this has been thought of, now that I just used the phrase I can’t help but wonder if the new clothing ideas will include boxers that are black, with the logo… somewhere?

  • Reagan

    As Rx’d + legless rope climbs
    Black Box (222,222)

  • Jeff
  • Ari Karason

    Did Angie
    PR by two minutes.

  • Sara

    Grace: 6:33 as rx’d

  • Brett_nyc

    Thrusters @ 115lbs
    Rope climbs from standing, with feet, 12′ rope
    Thruster 21’s unbroken (my happy moment), then 5-5-5, then the 9’s unbroken.
    Rope climbs were piss poor throughout. Picture an elephant trying to get up a fire-pole. Not pretty.

  • Mike K

    22:53 rx’d (ish) in BK
    Rope climbs with no legs from the floor, but dropped from the top rather than climbing down.

  • Craig_Cinci

    32:45 – Did the rope climbs in Brooklyn started w/ my ass on the floor and did legless climbs up and back down.
    Tore my hands something awful. Coming back down on the rope was miserable.
    Almost forgot that there were Thrusters in this workout.

  • Hari

    30:24 Sub 405 jumping towel pull-ups
    (68,54), (55, 42), (61, 48), (16, 9)
    Had dinner with Torch after. Seriously contemplated going to sleep on the bathroom floor, rather than having to face walking back up the stairs.
    Hello Rhabdo, my old friend.