Fast run, fast squats

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Friday 100521
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090709.

10 random thoughts on weight training, part 2
What does it mean when you keep losing and regaining the same 10 pounds?
6 people. 1 study. No practical outcomes.
Creativity and mental health linked
Samurai camp for Japanese women / Quidditch for college students
QUESTION: Orie Shafer of the Eat. Move. Thrive. blog argues that “Your relationship with food is one of the most important determinants of your long-term well-being. An inability or unwillingness to cook is a serious barrier to your health and fitness.” Do you agree or disagree? Discuss in the comments.
Even food that doesn’t need to be cooked often needs some sort of prep. In the case of pomegranate, that’s certainly true but worth the effort.


  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs
    4 rounds
    Run 400 M
    50 Squats
    3 rounds
    Run 400 M
    50 Squats
    3 rounds
    Run 400 M
    35 Squats
    3 rounds
    Run 400 M
    20 Squats

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  • Dave A.

    OK here is what I ordered for everybody, all women sizes listed are women’s sizes:
    Dave A. XL
    Avery M
    Mike K. XL
    Luke S. XL
    Mike N. XL, L
    Justin F. L
    Brett L
    Cathy M
    John G. M
    Nicole W. M
    Craig G. XL
    Nikky G. M
    Lauren S
    Laura M
    Nick S
    Chris C. L
    Emerson L
    Paul B. M
    Rohan L
    Lenny L(made the choice for you)
    Billy L
    D. Smith L
    MK L
    Mike Mishik M
    Matt K L (made choice for you)
    James Keller L
    Matt D. L
    Brook B L (made choice for you)
    Guy L
    Jeff L
    Ramon XL, XL
    Grace S
    Emily M
    MC XL
    Cincy Craig L, S(women’s)
    Jason L
    Jim M
    Court M
    Brian S. M
    Dave S. S
    Dexter L
    Josh R. M
    LT. Gabe L
    Torch M(he is trying out for Jersey short tight shirts necessary)
    Mike S. L
    Rickke M
    Steveo L
    Max L, S(women’s)
    Gabe S. XL
    Zach L
    Cole M
    Blanco M
    Saskia S
    Tony T S
    Allison B M
    Rickey G. M
    Kurt L
    Annie S
    Steve S. L
    I ordered 3 extras, 2 mens large and 1 mens medium. When I have a better idea of when these are arriving I will begin harassing more for money, in the meantime if you workout in BK I will be there Monday Tuesday Wednesday and Friday next week, if you are coming by from either gym bring the money, it’s $12.

  • MK

    thanks for hooking up the women’s sizes.

  • Chris H.

    As prescribed, 12:29. 400m route was the perimeter of Madison Square Park from 5th & 26th St. to Madison & 23rd St.
    I very much agree that “an inability or unwillingness to cook is a serious barrier to your health and fitness.” Learning basic cooking / food preparation has been a significant part of my taking responsibility for my own nutrition, fitness, and general health.

  • Justin Katz

    Rx’d 12:48

  • Craig_Cinci

    I’ve got to swing in today to pick up the keys to Brooklyn. Will anyone be there at 3:15/3:30ish?

  • Lisa

    I agree with the statement too. Cooking your own food ensures you know what you are putting into your body.
    For tedious prep, in addition pomegranates, try accumulating 1 tablespoon of cardamom seeds from little green pods at 10:00pm!

  • Simon P

    Is this workout done entirely outside or will we be running up and down the stairs up to the gym to do the squats?

  • Simon, I’ll be taking the lunchtime class outside for the actual WOD after structured warm-up/skillwork inside. Can’t speak to what other instructors will be doing but it makes sense to do it that way, given the lack of equipment required for the workout and the wonderful weather we’re experiencing.

  • Dave S.

    Rx’d, 11:39 (run was corner of 26th & 6th to broadway and back).

  • Lt Gabe

    Dave, email me at gabriel DOT sganga AT gmail DOT com and I’ll figure out a way to get a check to you. I’ll pay for Torch’s women’s medium as well. You can just give my shirt to Allison and she’ll tuck it away at the Box till I’m back in town.
    Axle bar DLs 15,15,15
    Double Couplet
    30 pushups
    100m sandbag run #85
    15 pullups
    rx’d 10:42

    This Sunday is a Rest Day and I’m teaching (WODs: 9am, 11am, noon, and 1pm). I’m calling Fight Gone Bad as the Black Box WOD because it’s time to start getting ready for Fight Gone Bad V, the annual fundraiser done by crossfitters around the world (
    Last year the Black Box took honors as highest fundraiser in the 25 participants or fewer category for the Northeast of the USA. The reason we had so few participants was because it was our first year being involved in the fundraiser and we only signed up 2 weeks before the event happened.
    This year we’re going to sign up right away (June 1st is when sign-ups open) and we’re going to make use of the blog and occasional Rest Days to get people psyched to participate and physically ready to do their best FGBs ever.
    How much money you raise isn’t dependent on how well you do in the workout, but there’s nothing like using an event such as this to focus your training to get better at crossfit, especially the explosive-hip movements that encompass FGB.
    So I hope to see lots of you at the Box on Sunday!
    P.S.: Don’t worry if you’re a newbie and need to scale the weight–we’ll have rx’d weights, women’s rx’d (55# barbells, 14# medball), and further scaling if/as needed.

  • Jai

    I’d love to participate on Sunday… any possibility of holding a later class? After this week my Sundays will be completely free, but I’m booked until about 1:30 or 2 for this one, and away over Memorial weekend.
    Which reminds me, Urban Escapes extended the discount for the Memorial weekend trip. If you haven’t made plans, and want to spend some quality time on ziplines and/or in front of bonfires, swimming in a lake, and whatnot, check out this link:
    Note that they’ve completely sold out all the spaces for women and only have room left for men. (I think the ration of men to women is something like 60/40 right now.) The promo code for $50 off is Crossfit50. Hope to see you there!

  • brad s.

    11:50. Madison sq. 400 not fun.

  • MC

    16:06. BBB to haunted house 400m path. Tired legs to start… just got worse from there.
    $ed with 6PU/6RD x 6 rounds (forget time)

  • MK

    13:19 at the 6:30 class. weather was insanely gorgeous, no humidity, park fulla spectators… great way to end the week.