Power couplet

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Wednesday 100623
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Post time to comments.

QUESTION of the DAY: What’s your favorite inspirational quote and why?
Killjoy at the barbeque (part of the Rubber Duckies Awards that “award” junk science)
A primal primer: testosterone
Riding a bike is incredibly hard, scientists discover (via)
Is crossfit-style training in the group setting the ultimate painkiller?
Crispy nut and herb fried chicken with creamy avocado


  • Click the link below for scaling options for today’s WOD and please remember to go easy on the GHD sit-ups if you are new to them (ask your trainer for all the gory details!):

  • dan def

    I love quotes. The first ones that popped into my head:
    You miss 100% of the shots you never take.
    — Wayne Gretzky.
    I firmly believe that any man’s finest hour – his greatest fulfillment to all he holds dear – is that moment when he has to work his heart out in a good cause and he’s exhausted on the field of battle – victorious.
    — the last sentence of What it Takes to Be Number One by Vince Lombardi.
    If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.
    –John Wooden
    Nobody who ever gave his best regretted it.
    –George “Papa Bear” Halas

  • Brian S.

    @Dave A. re:bk t-shirts
    I brought in my money today to the 7:15am class. No one knew how I could get it to you. What is the best way? Are there any more men’s mediums left?
    10:12 45# (we need some 50#’ers)

  • jenn

    8:18 (25#)

  • keller

    bloomberg’s quote of the day today is “good taste is the worst vice ever invented” – edith sitwell, who apparantly was a british poet according to wikipedia. this quote made me laugh this morning.
    i dont have anything inspirational right now, but will have something for the night class tonight after the usa beats algeria and moves on today =)

  • Dave S.

    This is my favorite:
    “Hello, my name is Inigo Montoya, you killed my father, prepare to die.”

  • Chris H.

    8:13 using 1 pood kb and abmat situps

  • Billy

    This is no time for ease and comfort. It is time to dare and endure.
    Winston Churchill

  • Carlos

    “Anything more than three breaths is procrastination.”
    -a former BB trainer, whom I don’t know, via Brad

  • Jonathan P

    So I was cruising other CF blogs, and the CFPerformance blog in CT posted the scaling article that was linked yesterday (“granny in the game”), and one of the members responded with this cool link that I’d never seen before:
    Check it out! As an example my Elizabeth from several months ago at 95# was a greater power output than my recent rx’d version. Even my Fran from October at 75# put out 2 more watts than my recent rx’d version (but both of them more than any of my Elizabeths). I think it’s a cool function. I didn’t really agree with the article in many ways, because many of the CF WODs are scaled even before we see them (some are intended to be fast, some a steady grind, some a mix of speeds, at least it seems that way to me), but this math at least can be adjusted and interpreted, more useful than the 50% rule.

  • Craig F.

    “People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”
    Andrew Carnegie

  • Other Grace

    Carlos’ favorite quote made me want to kick him during yesterday night’s WOD as he repeated it to me a dozen times while I struggled to do my pushups. Just kidding, Carlos. 🙂
    I used to think that my favorite quote of all time was attributed to Andy Roddick, the tennis great. However, when Googling parts (or the whole) of this quotation, nothing — absolutely nothing — shows up. It’s really very strange, but here it is anyway — attributed to “Anonymous”:
    “Sometimes you want to lay down and die, but you can’t. You won’t. You keep fighting til the task is completed and the day is done. Then you wake up every day and you commit yourself with a consistent vengeance. That is called perseverance. And then you will bear every injury, every insult, every handicap, and every triumph with silent modesty. That is called honor.”
    – Anonymous
    A non-Crossfit-esque favorite:
    “Education is the silver bullet. Education is everything. We don’t need little changes. We need gigantic, revolutionary changes. Schools should be palaces. Competition for the best teachers should be fierce. They should be getting six-figure salaries. Schools should be incredibly expensive for government and absolutely free of charge for its citizens, just like national defense.”
    – The West Wing (Best Show Ever)
    I have a few more ‚Ķ but I hesitate to post a novel. 🙂

  • MC

    Here’s an inspiration video/ad. There’s a narrated quote that I like… more of a paragraph:

  • Carlos

    If Roddick is a “tennis great”, then I’m almost a “CrossFit great”, and Federer and Nadal are “tennis Messiahs”. 😉

  • Derrick

    “A man without aim is like a clock without hands, as useless if it turns as if it stands.”
    actually, from a fortune cookie years ago…

  • MC

    I also like:
    “The only place success comes before work is in the dictionary.” -Vince Lombardi

  • Tim B

    from Any Given Sunday
    I don’t know what to say really. Three minutes till the biggest battle of our professional lives. It all comes down to today. Now either we heal as a team, or we’re gonna crumble. Inch by inch, play by play, till we’re finished. We’re in hell right now, gentlemen. Believe me. And we can stay here, get the shit kicked out of us, or we can fight our way back into the light. We can climb out of hell. One inch at a time.
    Now I can’t do it for you. I’m too old. I look around, I see these young faces, and I think… I mean I’ve made every wrong choice a middle-aged man can make. I pissed away all my money, believe it or not. I chased off anyone who’s ever loved me, and lately, I can’t even stand the face I see in the mirror. You know when you get old in life, things get taken from you. That’s part of life. But you only learn that when you start losing stuff. You find out life’s this game of inches. And so is football. Because in either game, life or football, the margin for error is so small. I mean… one half a step too late or too early and you don’t quite make it. One half second too slow too fast, you don’t quite catch it. The inches we need are everywhere around us. They are in every break of the game, every minute, every second. On this team, we fight for that inch. On this team, we tear ourselves and everyone else around us to pieces for that inch. We claw with our fingernails for that inch. Because we know when we add up all those inches, that’s gonna make the fucking difference between winning and losing! Between living and dying! I’ll tell you this – in any fight, its the guy whose willing to die who’s gonna win that inch. And I know if I’m going to have any life anymore, it’s because I’m still willing to fight and die for that inch. Because that’s what living is! The 6 inches in front of your face…
    Now I can’t make you do it. You’ve got to look at the guy next to you, look into his eyes. Now I think you’re gonna see a guy who will go that inch with you. You’re gonna see a guy who will sacrifice himself for this team, because he knows when it comes down to it, you’re gonna do the same for him.
    That’s a team, gentlemen. And either we heal, now, as a team, or we will die, as individuals. That’s football, guys. That’s all it is. Now, what are you going to do?

  • mike n.

    ‚ÄúFar better is it to dare mighty things, to win glorious triumphs, even though checked by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.‚Äù
    – Theodore Roosevelt

  • brad s.

    “Fuck it, Dude, let’s go bowling.”
    -Walter Sobchak

  • Bryce

    “I hate quotation. Tell me what you know.”
    Ralph Waldo Emerson

  • Sheikh Shuvo

    6:50 (35# db & v-ups)

  • Koegler (KEG-ler)

    “Do or do not, there is no try.”

  • Lenny

    “Man who stand on head, have crack up.”

  • kj

    8:18 (12kg KB)

  • Steve S.

    7:47 as rx as possible (45# dumbells)

  • Marcos

    “If you can’t be used, you’re useless.”
    8:11 – 35lbs & V ups

  • Lisa

    “Only those who will risk going too far can possibly find out how far one can go.” T.S. Eliot

  • dan def

    So many great quotes. Here is another of my favorites:
    “My greatest inspiration is a challenge to attempt
    the impossible.”
    — Albert A. Michelson

  • Koegler (KEG-ler)

    7:20 something. I used 35# but the thrusters were way to easy, I should have gone up to 45#. The GHDs slowed me down a lot, this was the first time really doing them besides in a warm up. That 5k I’m running tomorrow is sure gonna feel great…

  • Cathy

    10-12 min technique work on power cleans
    53×5 63×5 73×3 83×2(pr)
    For time
    Power cleans and anchored sit ups
    10 cleans, 50 su, 8 cleans, 40 su, 6 cleans, 30 su, 4 cleans, 20 su, 2 cleans, 10 su
    10:25 with 73lb cleans

  • Martin

    Derek Redmond – 400m semis – Barca Olympics

  • Mike Mishik

    “the more you sweat in peace, the less you sweat in war”
    4 rounds
    400 m row
    bear complex @105#
    2 pood kb swing
    ring dips

  • michele
  • Jeff

    “If all you have is a hammer, everything looks like a nail.”
    “Everybody‚Äôs tough when they‚Äôre the hammer, let‚Äôs see how tough they are when they‚Äôre the nail.”
    I first heard this spoken by Gabe Ruediger (former lightweight WEC champ, UFC Ultimate Fighter flop) who got it from somewhere else.

  • Simon P

    10:38 – 25# db, v situps. did 1st rnd with 35’s an k2e’s but was too much. form was pretty bad on last two rnds despite going down in weight. this one was humbling.

  • MC

    35# and v-ups

  • Dave A.

    @Brian S. You can just leave the money up front in an envelope, I can grab it when I am in next, I am out of mediums but do have a large there is a minimal difference and you can shrink it.
    @Chris, are you still interested in a shirt.
    Quote: “I dont want your life” Guy from Dawson’s Creek in Varsity Blues.

  • Derrick

    16:40 – 35# db thrusters and 30 toes to bar for 3 rounds. not fun but made it through…
    “There is nothing noble about being superior to some other man. The true nobility is in being superior to your previous self.”

  • Jai

    12:55 with 2 8kg kettlebells and knee to (vaguely) elbows.

  • Luke S

    7:36 Rx-ish. 45# dumb bells, GHD sit ups.
    “No matter where you go, there you are”
    Buckaroo Banzaii