20-minute Monday

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Monday 100315
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments.

A muscle-up 70 years in the making!
Easy and amazing roast chicken
Vitamin D may prevent flu and asthma
A fine line between optimism and denial
Congratulations to Jim Herrold who competed close to home at the Pennsylvania-Maryland-Delaware Sectionals this past weekend.
The first of the three WOD’s was a 3-minute “Grace” done by the men with 155 lbs. It was the one that knocked Jim out of contention. (Still, how many of us can get 155 lbs from the ground to overhead 17 times in 3 minutes?)
Jim’s performance on the second WOD was better than that of one the top ten competitors, and his performance on the third WOD was better than five of the top-ten competitors.
We will be sending an Affiliate Team to the Northeast Regional Games. Jim’s performance this past weekend has certainly captured the notice of the Black Box talent scouts.
Jim overhead squats with the KB at this weekend’s sectionals:


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women – 65#
    Complete as many rounds in 15 minutes as you can of:
    15 Back extensions
    15 Knees to elbows
    65 pound Overhead squat, 15 reps
    Women – 45#
    Complete as many rounds in 12-15 minutes as you can of:
    10 Back extensions or supermans
    10 Knees raises
    10-25 pound Overhead squat, 10 reps
    Complete as many rounds in 10-12 minutes as you can of:
    10 Back extensions or supermans
    10 Knees raises
    pvc -15 pound Overhead squat, 10 reps

  • Tim B

    Jim – awesome

  • Emerson

    Push press 3×5 @ 75lbs
    Deadlift 1×5 @ 175lbs
    Did the WOD as AMRAP in 10 minutes: 2 rounds plus 10 k2e

  • Tim B

    Anyone up for a 4 mile in Central park on Allison’s birthday?

  • Jenn

    Congrats on the muscle-up Jacinto!!

  • Lisa

    Great work, Jim!

  • Adam R

    Nice work, Jacinto!

  • Zach Singer

    Nice work, Jim! Way to represent out there! Bum luck on the heavy Grace.
    And congrats on the muscle-up, Jacinto!

  • Jeffrey B.

    Jim and Jacinto,
    Great work!

  • Lt Gabe

    Congrats Jacinto!!! Now you’re officially the most badass Septuagenarian I know.

  • Court

    Awesome work, Jim and Jacinto!

  • Mike K

    Nice work Jim and Jacinto!!

  • Matt K

    Congrats Jim!
    Awesome Jacinto, knew you would get it! Wish I would have seen it.

  • Kirk

    Nice work, Jim.
    Felicidades, Papi!! Brilliant work, Jacinto! It is fantastic how you are constantly learning and doing new things – challenging yourself.
    You are a motivation and an inspiration to the Morning Posse – and everyone!

  • Rickke

    7 rounds + 15 back ext + 2 K2Es
    subbed 65# OHS
    Great work, Jacinto & Jim!

  • Lenny

    Great job Jim and Jacinto!!

  • jacinto

    Thanks everyone for the kind words It sure took a long time to get it.

  • Lt Gabe

    Rx’d 7 rounds. Got my last OHS with 7 seconds to spare.

  • jacinto

    Hey Jenn where have you been
    8am class is too quiet.

  • Jenn

    Jacinto! I know, I’ve been away from the Box for too long. First I was injured, then I was homeless, now I’m sick, blah blah. Enough of my sob story though – I’m planning to make it tomorrow morning, I promise!

  • Emily

    Posting up in Park City this week. today’s WOD:
    5 rounds
    7 deadlifts 185#–scaled to 135#
    30 squats
    7 HSPU’s–subbed ring push-ups

  • james keller

    5 rounds + 8 kte (ohs was 65#)
    ohs felt good and could have probably done 75/80ish on it

  • dex

    congrats Jacinto! way to go Jim!

  • Jonathan P

    Today: 85#, 5 rounds MINUS 8 OHS; last three rounds xten’s on GHD, 1st 2 on floor
    Yesterday: 90-100-110F-110F-100-100F-90; BW 151

  • Brian

    Congrat’s guys, nice work

  • Matt K

    5 rounds plus 15 back ext plus 15 knees to elbows Rx’d

  • Steve S.

    3 OHS short of 5 rounds. RX’d.

  • Lenny

    15 Back extensions
    15 KTE
    15 OHS
    9 rounds, 5 back ext

  • Mike K

    Took the squats easy at 275, but hamstring is feeling mostly better… just didn’t want to push it too far.
    9:23 for metcon with 165 for presses

  • Sara

    part 1:
    A1. AMRAP Bench Press – 135#; rest 180 sec
    A2. AMRAP Row Cals in 60 sec; rest 180 sec
    5 sets
    rest 3 hours
    part 2:
    for time;
    Run 400 m
    300 double unders
    Run 400 m
    A1. 95#, 16-16-13-13-12
    A2. 18-18-17-17-16
    Congrats Jacinto and Jim!

  • Hari

    6 Rounds Sub 75 lbs
    Congratulations, Jacinto!
    Nice work, Jim!

  • Leslie

    Very happy with my workout today.
    Completed 6 1/2 rounds.
    OHS 21 lbs
    also worked on my pullups
    20 with the small blue band