Back to basics

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Rowing Workshop — Saturday, May 15th
Monday 100419
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Compare to 070516.

Making the hard easy and the easy elegant
What are you waiting for?
Why is running making me fat?
The uses of madness
Lateral gene transfer in glut flora
Killing cancer


  • Scaling options (and a word of warning, too) from CrossFit BrandX:
    Big Dawgs
    As Rx’d
    Word to the wise. This is one of those that can cripple you. It looks easy on paper and many of you can probably get through it, but tomorrow or the next day you will regret it.
    3 rounds for time of:
    Walking lunge, 75 ft
    35 Squats
    15Back extensions
    Post time to comments.
    3 rounds for time of:
    Walking lunge, 35-50 ft
    20 Squats
    10 Back extensions

  • Thanks to everyone for the birthday wishes on Sunday’s blog post and BIG thanks to those of you who made it to my birthday race and/or brunch today.
    The good news about today’s race is I was faster today than I was in February at the Run/Walk for Haiti. Both races were 4 miles and were the same course. In February, I maintained a 9:44 pace, today I had a 9:05 pace. Warmer weather probably helped. The park is so gorgeous in spring.
    I’ll never be the fastest of runners, but it feels good to run hard, really push myself, and beat my previous times.

  • Jenn

    Had a great time at brunch, Allison – hope you enjoyed the rest of your birthday!
    Today’s WOD:
    8:33 Rx’d

  • Jeffrey B.

    Allison, Happy belated b-day!

  • Emily

    could have gone fast on the lunges…was taking slight care not to ram my knee into the asphalt

  • Lisa

    subbed good mornings with 12kg KB for the back extensions.

  • Tim B

    preorder primal blueprint cookbook for 20% off

  • Steve S.

    strict press work after the WOD.

  • Thanks for a link to my article! I really appreciate it!
    Anything I can do to help, let me know.
    Rock on
    Mike T Nelson PhD(c)

  • I just signed up for the North Face Endurance Challenge at Bear Mountain for the weekend of May 8/9th. They have various distances for all skill levels from 5K and up. Should be a challenging but beautiful course. Let me know if anyone else is already running this or plans to join.
    Allison-I started my own 30-Day Paleo Challenge today and I am loving all the information you put up in January. It’s a huge help and greatly appreciated!

  • kj

    11:41 rx’d
    This compounded. And my legs didn’t really feel fresh to begin with. Might store this one to re-attempt another day.

  • james keller

    14:04 rx’d – squats are the enemy

  • Tony

    9:41 as rx’d

  • Matt D

    11:37 this sucked. cashout tabata ring holds.

  • Leslie

    Happy Belated B Day Alison!
    I’ve been out of the cross Fit loop for a few days and miss seeing everyone’s faces! Hopefully tomorrow!
    Carlos…we have to plan that tennis match!
    Hari…when is the next Day Off Dinner?
    And finally…anybody Salsa Dance? Let’s plan a trip!!1

  • Rickke


  • Mike K

    Hurt something in my shoulder last week so took a few days off.
    Took forever to get it warmed up enough to do squats, but felt ok once I did.
    Back squat singles: 335, 345, 355, 365, 375PR, 385f
    was supposed to be 5×1, but the first one felt really light so I just added weight each rep.
    Knee caved in on the way down on 385… I know I can get that, but very happy with a 30lb PR.
    press 5×5 @ 135 – went light due to shoulder
    9 rounds + 2 right arm thrusters with a 1.5 pood KB for the metcon