New Hero

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Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Thursday 100415
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Best. Celebration. Ever.
There’s running, and there’s running
Adventures with grass-fed beef, part 1
I am Paleo Woman, hear me roar
Tips for female grapplers: when a (small) girl meets a (big) boy
There is no tribe of normal


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx’d
    women – 185#
    The Porch:
    Complete as many rounds in 20 minutes as you can of:
    275 pound Deadlift, 5 reps
    13 Push-ups
    9 Box jumps, 24 inch box
    Complete as many rounds in 30 minutes as you can of:
    225 pound Deadlift, 5 reps
    13 Push-ups
    9 Box jumps, 24 inch box
    Women – 155#
    Complete as many rounds in 20 minutes as you can of:
    185-205 pound Deadlift, 5 reps
    13 Push-ups
    9 Box jumps, 20 inch box
    Women – 95-115#
    Complete as many rounds in 20 minutes as you can of:
    45-65 pound Deadlift, 5 reps
    13 Push-ups (progressions okay)
    9 Box jumps, 15-20 inch box
    Complete as many rounds in 15 minutes as you can of:
    pvc-25 pound Deadlift, 5 reps
    10 Push-ups (progress
    9 Box jumps, 12-15 inch box

  • dan def

    Please join me in thanking Sara who did an outstanding job of smoothly managing over 50 people through yesterday evenings “Filthy Fifty” WOD. Her detailed whiteboard writings containing a warm-up, workout tips and members names and times were impressive and excellent.

  • Carlos

    I agree Sara! It went beautifully. Great WOD, and great job running it.
    Thanks also to you and Mike M for the great muscle-up tips afterwards, and to Rickke for the great muscle-up tips recently, and to Hari for recommending Tabata before or after a WOD to “grease the groove” for whatever skill one is working on. For me at that time it was strict pullups and dips. Lately it’s been muscle-ups, so I’ve been doing Tabata jumping muscle-ups, and I feel like I’m only a week or two away, if that, from a muscle-up, thanks to all of you, and to anyone else I’m forgetting.

  • Craig F

    I agree, Sara you did a great job. Thanks for all the hard work you put into the box. That goes for all the other trainers too.

  • Other Grace

    Happy Birthday, Annie!
    WOD yesterday was truly filthy … thanks to Sara for the smooth transitions and encouragement!

  • chris

    just the board alone last night was an amazing sight, just churning out Filthy 50’s! Great job Sara coordinating Factory Style!

  • brad s.

    as impressive a filth factory as i’ve ever seen.
    happy birthday, annie.

  • Emily

    ok…it’s my turn to echo the masses. I caught Sara taking a well deserved photo of her beautiful board when everyone went through the WOD last night. ha! great job, Sara. and thanks for looking out for me. 🙂
    happy birthday annie!!

  • Jeffrey

    I’ll have your sweats tonight.
    Happy B-day!

  • Ashleigh

    Happy Birthday Annie!!

  • Lisa

    Happy birthday, Annie.
    I am bummed I missed the filthy fifty last night – sounds like it was quite a spectacle (a very well organized spectacle).

  • Jenn

    13 rounds + 11 push-ups (135#)

  • jacinto

    MCGHEE 12 Rounds
    AS RX 2 Rounds
    @235 10 10 Rounds
    All sets Unbroken

  • jacinto

    GREAT WORK!!! Sara

  • Kurt

    CFE class tonight at BBC 6-7.
    8√ó100m sprint
    90 seconds to return to 100m start line

  • Yes, great work Sara, the wod ran perfectly.

  • Steve S.

    Today’s WOD: 14 rounds (225#)

  • Lenny

    Happy burfday Annie!!

  • Hari

    If you enjoyed the logistical elegance of Sara’s performance last night, you will also enjoy the unveiling of the latest breakthrough from the Black Box Research Institute: The “Screw Your Competitor” Team WOD.
    This newly developed WOD protocol will allow teams to not only maximize their own performance, but also minimize the performance of their opponents.
    This Saturday, the Games Prep WOD will be “Screw You, Angie” Details to follow.

  • Mike K

    Happy Birthday Annie!

  • Hari

    Saturday’s (12 Noon) Affiliate Team Practice WOD:
    “Screw You, Angie”
    Two teams, “A” and “B,” with the number of members on each team to be determined. (We need volunteers, especially women to help us practice.)
    Top of Round 1:
    Team “A” does 100 pull-ups as quickly as possible
    One person may be on the bar at any time
    Team “B” does 225 / 155 lb dead lifts
    One person may be on the a barbell at any time (barbells are available with both weights)
    Top of Round 1 ends when Team “A” completes the last pull-up
    Score for B is equal to the total number of dead lifts completed by all team members
    Bottom of Round 1: Teams “A” and “B” switch
    Subsequent Rounds are similar with the teams alternating during the top and bottom of the round.
    Round 2: 100 pushups and 100 / 135 Front Squats
    Round 3: 100 sit-ups and 100 95 / 65 lb thrusters
    Round 4: 100 squats and 100 95 / 65 lb power snatches
    In each half round, the speed of the team performing the defined task (100 reps of an “Angie” exercise) determines the duration of that half round. The number of reps done by the team doing the AMRAP is that team’s score.
    Final score is the sum of the reps of all barbell exercises performed by each team during the four rounds. Rounds are similar to innings in baseball, with each team getting to play both offense (AMRAP’s) and defense (limiting the time available to the other team).
    Like baseball, there is also no need for a clock. The judges play the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.
    Unlike traditional team WOD’s, in this type of WOD, each team is working to prevent the success of the other.

  • Hari

    “Round 2: 100 pushups and 100 / 135 Front Squats”
    Round 2: 100 pushups and 135 / 95 lb Front Squats

  • Hari

    More corrections:
    Round 2: 100 pushups and 135 / 95 lb Front Squats
    Round 3: 100 sit-ups and 95 / 65 lb thrusters
    Round 4: 100 squats and 95 / 65 lb power snatches

  • Lenny

    McGhee 16 rounds + 5DL’s RX’d
    Pretty tough WOD

  • Annie

    Thanks everyone for the bday wishes! Miss my fellow crossfitters and wish I had been there last night for the filthy fifty!! See you next week.

  • seth

    Tough workout, I was weak today
    9 rounds 155#
    The biggest challenge of this workout was pacing myself through the 30 minutes. It was hard to get a gauge on how fast/slow I should be going while maintaining a high level of intensity. next time I am doing a form of tabata, 3 minutes on, 1 minutes rest, something like that to keep my body in a rhythm

  • Hari

    I guess I know what I’ll be doing for the next six weeks:

  • Matt D

    Like the team wod!

  • Reagan

    “Screw You, Angie” looks like a cool WOD; I’ll have to gather some people and try it out. Good idea, Hari.
    14 rounds + 2DL’s RX’d

  • Hari

    The concept works with as few as two people, e.g., “Screw You, Cindy” One person does a round of Cindy while the other does an AMRAP of anything. Then they switch and repeat for as many rounds as desired. It’;s more of a WOD concept than a specific WOD. We’re thinking of writing up an article on the varying realizations of the concept.
    Our feeling is that there have been so few team WOD’s done in competition that we needed to come up with a broad-based concept for practice.

  • Brett_nyc

    Interesting thoughts Hari.
    Perhaps future team competitions will focus less on “Task Specific” team wods that are really just scaled up individual wods against the clock, and more “Head to Head” type team wods that probably need a time domain but are more a direct competition between any 2 or more teams. From a mental standpoint, it’s much different to just “play to beat someone” than it is to do the best you can and hope it’s fast enough. So far, all CF team wods have been a single entity, the team competing against the clock.

  • Josh R

    Sooo, if I’m reading this right, the WOD is a regular Angie, PLUS as many reps as possible of deadlifting/front squats/etc during your opponents’ Angie?
    I like it!

  • Tony

    16 rounds + 4 pull-ups. (145lbs).
    Thanks to Bill and Jeff for cheering me on.
    Annie – Happy Birthday.

  • james keller

    9 rounds + four dead lifts scaled to 225#
    jeff and bryce what were the shoes you were telling me about – chuck taylors and something else that began with an i?
    happy birthday annie!!

  • brad s.

    10 rounds + 5dl @205#
    forgot to chime in with my support of continued 7:20 express classes.

  • Bryce

    Inov8 shoes.
    I haven’t used them myself but I hear they’re good to go.

  • Jai

    Back in the box, shoulder feeling good. Went a little lighter on deadlifts since I’ve been away a month.
    14 round, 83#, 20″ box, first seven round strict push ups, last seven off knees.
    Happy birthday, Annie!

  • Sophie

    Happy birthday Annie!

  • Rickke

    Happy birthday, Annie! And I completely agree about Sara’s class management fabulousness last night.
    Did an OPT WOD tonight:
    As many rounds in 10 minutes:
    1 rep Power Clean x 1/Jerk x 3 – 70% of 1RM C&J — 115#
    20 double unders
    11 rounds

  • Hari

    Happy Birthday, Annie!

  • Hari

    Started working on the Masters WOD’s.
    Did one round of DU-Helen (Helen with 50 DU’s instead of 400 meter runs):
    50 DU’s: 3:37
    21 1.5 pood KB Swings to vertical: 0:55
    12 pull-ups: 0:36
    Round Total: 5:08
    Obvious problem is the DU’s. Sadly, this was actually my best time ever for 50 DU’s. Starting to string them together, and after was able to get 25 in a row using Rickke’s rope. If I can get DU’s unbroken, this is an 8:30 WOD.
    In preparation for the 1RM thruster (from the ground) WOD, practiced full-squat cleans to 145 lbs. Need to get to 175 – 185 over the next six weeks. Current PR is 155.

  • Leslie

    I DID IT!!! I DID AN UNASSISTED PULL UP—TWO OF THEM ACTUALLY!!! Hari was my witness! A Goal reached!!!
    Also did today’s WOD 15 rounds.
    So bummed I missed the 50/50 last night.
    Thanks Jeff for letting me yell at you and for the tips. Let’s see, I’ve yelled at two of the trainers so far..I’m sure I”ll yell at you too ; )
    Woo hoo! Unassisted pull up!!!!

  • Emily

    Thanks to Mike M for this workout after winning last nights “how many bruises will Emily get?” bet….
    Each round consists of the quartet push-ups, mountain climbers, thigh touches, squats
    round 1: 30 secs ea
    round 2: 1 min ea
    round 3: 1:30 ea
    round 4: 2 min ea
    rest 1 min between each round
    total score=total reps. 606

  • Jai

    Congrats, Leslie! You’ll start stringing them together in no time!