Mon Di

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#17 Mon/Wed @ 8pm, starts December 28

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#94 Tue/Thur @ 6am, starts December 22 January 5 (NEW START DATE!)
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Monday 091221
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 090913.

Health and evolutionary reasoning
Hard training vs. skill training
The human body is built for distance
Two ADAs, same awful advice
Odwalla wants to sponsor you (if you’re an endurance athlete)
Losing weight by Photoshop / The disordered eating spectrum
Allergy Planet (via)
“Know Your Crossfitters” (first in a series). If you know the gentleman pictured wearing the pink soccer-ball-emblazoned sweatbands who has a great Samson stretch, please post to comments. : )


  • SCALING OPTIONS for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs as Rx’d
    teens and women 155-185#
    The Porch
    225 pound Deadlift
    Handstand push-ups or Barrier
    185 pound Deadlift
    Barrier Handstand push-ups or bridged on feet
    women 135#
    95-135 pound Deadlift
    Bridged Handstand push-ups on feet
    women 55-65#
    PVC-45# pound Deadlift
    Bridged Handstand push-ups on knees
    As a last resort you can sub heavy dumbbell presses.
    I would add that HSPUs using bands attached to the pull-up bar are also a great way to scale HSPUs. If you don’t know how to do these, ask your instructor.

  • Carlos

    I think that the guy in the photo is Joe Rosen. The clues are.. he seems to be checking out Brad Sherman, he’s wearing pink soccer-ball-emblazoned sweatbands, and (this is the only serious one) I know that Joe is a fan of the Samson stretch.

  • Jeffrey B.

    Joe Rosen confirmed. Print it.

  • Justin Katz

    Did Diane today 7AM
    deadlifts 135 pounds
    handstand pushup on box

  • Mike S

    Diane at 7am; Deadlifts as Rx, Pushups from cubbies, 10:50.

  • Tim B

    Diane RXed
    21-15-9 reps of:
    225 pound Deadlift
    Handstand push-ups

  • Scott R

    Hari- Have you guys made any decisions in regards to grandfathering in the 6 month membership rate next year?

  • Hari

    Anyone who buys a six-month membership before December 31 will be able to lock in the rate on subsequent renewals, provided there is no lapse in the membership.
    For example, if your current membership expires on March 15, if you buy a six-month membership before the end of the year, it will begin on March 16 and end on September 15. When it expires, if you again renew for six months, the rate will be remain unchanged.

  • Lt Gabe

    Games Grace (155#)
    full squat cleans
    rx’d 7:58
    Did this up at Hybrid Athletics in Stamford with Rob Orlando. Pretty awesome space. Then got to play with the Atlas Stones!

  • Tim B

    Hiri – I’m on the 2nd month of a 1 year, does this mean that I have to by another one before dec 31? or I’m good grandfathering in the one i have?

  • JoeR

    It’s just too bad I never got around to wearing those wristbands while still mustachioed.

  • kim k.

    For those of you who eat paleo, thought you might find this intersting:
    “Paleo Brands, Inc. Launches new Gourmet Entrees Based on the Paleolithic Diet”

  • ElizabethW

    Allison or Sarah, Forgot to write down my time today. Will you check the board for me? 9:30, 10:50…? Hmmm…

  • Hari

    Tib B,
    If you bought an entire year a month or two ago, you’re good.

  • Lisa

    Scaled to 15, 12, 9
    deadlift 158″
    HSPU against column with 3 abmats
    I wasted a lot of energy just getting up into handstand position.

  • Sara H.

    I like that Joe’s sweatbands coordinated with my shirt that night…
    On a serious note, I dropped a #5 plate on my foot while visiting Shoreline Crossfit in CT this past weekend, so I will be taking it easy and resting this week.

  • jordan wallace

    Did it at 8AM class as a visitor
    225lb deadlift
    Handstand push up
    As Rx’d 9:26 first attempt.

  • Sara

    8:11, 165#/1 abmat

  • brian

    Please respond if you plan on attending running class tomorrow night? Don’t want to cancel if people plan on attending

  • Reagan

    As Rx’d
    Black Box (266,266)

  • Lisa

    I will be at NYC Endurance tomorrow night. No worries if it is cancelled, I will run in the Park anyway.

  • Lenny

    7:36 RX’d

  • Jenn

    135#, 3 abmats
    11:23 – would have been less if I didn’t suck at getting into a handstand so much.

  • Rickke

    Subbed 205# DL. HSPU Rx’d. Last time I did 185# with 1 ab mat a couple minutes faster. Will give Rx’d a shot next time.

  • Josh Rosenfield

    6:08 Rx

  • Matt D

    205lb 3 ab mats

  • Mike Mishik

    10:45 Rx’d

  • Matt k

    Rxd 7:22

  • brad s.

    first time with this wod. scaled to 185#, knees on box for hspu. 7:15. need to take this up to 205# next time and diligently pursue hspu progressions in the meantime.