The running hand shake

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SCHEDULING ANNOUNCEMENT: Starting the first week in August, there will be an additional full one-hour WOD from 6:00 PM to 7:00 PM Mondays through Thursday in the back half of the gym.
Starting the first week in August, Open Gym hours will be at 7:00 PM – 9:00 PM Monday through Thursday.

Monday 100719
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Post time to comments.

It’s hard to sprint on a treadmill
Paralysis by analysis
Pain: the great limiting factor
The hook
No age limit on picky eating

Did you watch the CrossFit Games this weekend? Do you think the WODs and how they were scored were a fair test of work capacity across broad time and modal domains? What do you think of the winners?
From the Games, Kristan Clever (female winner) vs. Annie Thorisdottir (2nd place female). Photo courtesy of


  • Scaling options courtesy of BrandX:
    Big Dawgs:
    as Rxโ€šร„รดd
    Women – 1 pood
    For time:
    Run 800 meters
    45 Kettlebell swings, 1.0 pood
    24 Pull-ups ( beginner or assisted okay)
    Run 600 meters
    21 Kettlebell swings, 1.0 pood
    12 Pull-ups (beginner or assisted okay)
    Run 200 meters
    14 Kettlebell swings, 1.0 pood
    6 Pull-ups (beginner or assisted okay)
    Women – 20-25 pounds
    3 rds
    Run 200-400
    14 Kettlebell swings
    6 Pull ups (beginner or assisted okay)

  • Ouch. Dig Dawg is killer!

  • kevin p

    We need chalk asap. Thanks.

  • Lenny

    6:56 RXd
    This is 3:20 min slower than my fastest time.
    Injuries suck.

  • jenn

    Tried to go Rx, but then realized that is just foolish, so:
    1200m run
    63 kb swings, 1 pood
    24 pull-ups
    800m run
    21 kbs
    12 pull-ups
    400m run
    14 kbs
    6 pull-ups

  • Other Grace

    Can someone please refresh me on what times morning WODs are available? Is there a difference on rest days? Getting to the box after work recently has been nearly impossible and I wouldn’t mind trying for an AM session if it fits! ๐Ÿ™‚

  • CFE Strength
    deadlift PR!!!
    Good Mornings: 5, 5, 3, 3 Rest 240sec between sets
    Rest 3min
    Press: 5, 3, 3, 3 Rest 240sec between sets
    Rest 3min
    DL: 3, 3, 2, 1, 1 Rest 240sec between sets
    Rest 10 min
    Mini Flight Simulator
    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders
    Good Mornings
    Helicopter 240

  • Hari

    Click On the Schedule Link:
    Every Mon-Fri:
    6:30 – 7:15
    7:15 – 8:00
    8:00 – 9:00
    (We are working on providing a link to a more clear copy of the schedule.)

  • Koegler (KEG-ler)

    How does the running work for this WOD? Are we going around the block? Do the steps count?

  • Carlos

    I watched most of the individual competitions in the CrossFit Games, but missed most of the masters and team competitions. In my view the choice of WODs and scoring were very fair (and thrilling.. I was surprised at how great a spectator sport CrossFit can be). One indication of this is, after every WOD, roughly the same group of athletes were at the top of the overall standings, even though every WOD was quite different. I interpret this to mean that the cream rose to the top quickly and stayed there.

  • Bryce

    Best programmed Games so far. All 10 general physical skills were on display and tested during the WODs. It was also brutally effective in once again exposing weaknesses, double-unders (Mikko), pistols, and multiple rope ascents. Instead of boasting about Fran times, maybe there should be more of “What’s your Mary score?” And “How fast do you do Annie?”
    Some are complaining about not having a 1 RM strength event. I dismiss that because it is about as logical as having a pure balance event (stand on one leg for time).

  • Simon P

    My wrist which has been bothering me for a few weeks now, after having done a cleans wod with probably too much weight and definitely poor form, is now making my hand a little tingly and numb, and it feels a little cold. It has been slowly feeling a better over the last few weeks, but this is a new development. I haven’t been doing anything or taking anything for it. I’d like to keep going to the doctor as a last resort. Anyone have experience with wrist injuries?

  • Billy

    Happy belated Birthday Josh!

  • Court

    Hey Simon-
    come find me in next couple of days and we’ll try a couple of assessments on it; could be a pinched nerve, could be some slightly dislocated wrist bones, could be something nowhere near wrist! We’ll see…
    Seeing a sports doc or manual therapist always a good idea.

  • Simon P

    Thanks Court,I should be in for the 7:30 wod.

  • Coach Avery was so very kind as to go get us some chalk at Paragon (I was about to head there myself!) and that bag’s-worth should tide us over until the big mail-order arrival of massive amounts of chalk arrives (it was due today or tomorrow–didn’t come today).
    Anyway, enjoy the chalk!

  • Speaking of chalk… THE CHALK ORDER ARRIVED!
    So we are now fully stocked up.
    Thanks, everyone, for your patience on this.

  • Lenny

    Dear Carlos,
    Why lie and say you arent watching the games when you clearly spent all weekend watching the games and eating Doritos. Maybe when you get your WOD times down to sub 50 minutes you can join the fracas instead of playing armchair QB. Plus your outfits would be perfect. Unfortunately there are no mirrors at the Games. Just an observation.

  • Carlos

    Lenny, you seem to have missed the question of the day, which you can find above. I was simply answering it. Also, no “armchair QB”ing from me. That means second-guessing, and I clearly didn’t second-guess anybody. My post was purely positive. (Wish I could say the same for yours.) So that’s something else you missed. Anyway, one of the few things you got right is, my outfits are the only part of me that’s ready for the Games! As for the mirrors, by the time I’m ready for the Games, the butt-wink will be long gone, so no mirrors needed.

  • Jeff

    Bryce is far too tactful to point this out, but what he really wants to say is, “I told you so.” I know this because he pretty much said as much to me already.
    If you’ve been reading our blog carefully, the prevailing theme is this: you need skills. Therefore, practice. Don’t just assume that coming in and repeatedly doing the WODs with substituted movements is good enough.
    And Carlos, I thought your winking butt has long been considered a favorite at the Black Box. From what I understand there may be some members who will be sad to see it go.

  • marcos

    Rx – 26:00
    I went to a gym for this WOD. I performed all of my running on a treadmill. A plus for doing this on a treadmill was getting the correct distance. The minus was getting a crappy start. I wasn’t sprinting so it wasn’t bad but I agree, sprinting on a treadmill is just not the same.

  • Avery

    26:30 rx’d

  • marcos

    “Cynical” Carlos Vs. “Lethal” Lenny
    Tomorrow at 6:00pm witness the GRUDGE WOD to claim suprememcy of the comment board. 2 will enter only 1 will post.
    Live on Pay-per-view! (call your local cable company or contact you local trainers for more information)
    DON”T MISS IT!!!!

  • kj

    Greetings from New Zealand, where I will be for the next two weeks.
    Hoping to work out at Crossfit Christchurch while I’m here ๐Ÿ™‚
    I’ve done a lot of running while on vacation lately, and let me say after running in 90 degrees at the beach last week, running here yesterday in fifty degree sunshine was a breath of fresh air! It’s my preferred outdoor exercise weather, and it’s the extent of their winter. Pretty sweet.
    Wish I had caught more of the games, but I spent the weekend on an airplane ๐Ÿ˜‰

  • Shayna

    Scaled.. 1pood
    Run 1200 meters
    63 KB
    24 Pull-ups
    Run 800 meters
    42 KB
    12 Pull-ups
    Run 400 meters
    21 KB
    6 Pull-ups

  • CAIN

    nice work avery!

  • Kent B

    22:42 rx’d

  • keller

    7:30 class was really crowded so i did the three rounds for time of 30 pushups / 21 ohs wod with bryce – subbed 75# for 95# and finished with 13:43 – this was pretty rough on the shoulders, those athletes were amazing to do this and two others after it. we also subbed some resting in the middle of our wod to simulate the 12 foot wall climbs…… ๐Ÿ™‚

  • Mike Mishik

    24:50 rx’d, not bad way to get back into it after a week of vacation
    did some back squat work to finish up

  • Bryce

    Keller is correct. Resting was the sub for going over the 12′ wall. And I think I therefore simulated going over the wall several times.

  • Martin

    Used 2pood Kb so subbed 48, 28 and 14 swings
    Caught some of the crossfit games – respect to all competitors

  • mike n.

    33:30 rx’d. Pull ups killed me as usual.

  • Mike K

    Front Squat triples: 205, 235, 255, 275, 275 – felt good
    Press 5×5 @ 135
    Strict ring dips: 13, 11, 11
    10x100m sprints, 3:1 rest – distance was a rough guess, but was 13-14 sec on them all

  • Simon P

    29:18 – 1 pood kb, blue band PUs – rx’ed distances and reps.

  • 23:45 – blue band PUs/Russian-style swings with 1 pood. Rx’d distance and reps.

  • david

    19:00. Superscaled! 800 m; 20 kbs 12#; 22 kbs 25#; 24 jumping pull-ups; 800m; 21 kbs 25#; 12 jumping pull-ups; 800m; 14 kbs 25#; 12 jumping pull ups.

  • Leslie

    Didn’t have the kettle bells or pull ups bar so I substituted Burpees for the kb and pull ups. Not a perfect substitute but it kicked my brother’s and my butts! Yep my brother is doing cross fit through me….my first student and today he beat me!!! I better get back to the box cuz I can’t have that LOL See you all soon.

  • Leslie

    Yikes….Lenny and Carlos…be kind to each other.
    Forgot to include my time
    22:22 outside in the heat of the California sun.