Farewell, 2010

Friday 101231


For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 100317.

Anorexia poster woman dies at 28
You are not a failure
My role model
Get Dirty NYC
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Book talk with paleo godfather Art DeVany

Friend-of-CFNYC, Jenn Hunter-Marshall, shows us that leg warmers help you learn to do pistols:


  • Scaling options for today’s workout courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As rx’d
    Half Murph
    For time:
    1/2 mile Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    For Time:
    1/2 mile Run
    35 Pull-ups (or beginner pull ups)
    70 Push-ups
    120 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    1/2 mile Run
    25 Pull-ups (or beginner pull ups)
    50 Push-ups
    75 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    Another option for scaling this WOD is a Black Box creation, the “S’murphette”:
    7 min Jump Rope (high knees of course)
    10 rounds of
    5 pullups
    10 pushups
    15 squats
    7 min Jump Rope (seriously, pick those knees up!).

  • The Black Box 30-Day Paleo Challenge begins on Saturday, January 1st.
    Any questions? Post them here!

  • Keller

    power clean: worked up to 5×3 @ 155#
    strict chin ups: 10-7-7
    then football gone bad,
    45# db thrusters
    24″ box jumps
    double unders
    calorie row
    total 282

  • jenn

    I left my weightlifting shoes at the Box earlier this week – they’re in a black Risto bag. They should be in one of the cubby-holes. Can someone bring them to the desk to hold until I pick them up? Thanks and Happy New Year everyone!

  • Dex

    Murph!!!!! I’m gonna get me a weight vest!
    happy new decade!

  • @Jenn: done.
    @Black Box Paleo Challenge: remember, people, the new year starts tonight at midnight. While you might indulge in some non-paleo treats post-midnight, be sure to get on track with your breakfast tomorrow!

  • jenn

    Thanks Allison!
    And I’m in for the 30-day paleo challenge again. I’m going for strict like last year, with the exception of taste-testing my cupcakes, since I should make sure what I’m selling is edible. (Note: For those of you who are not Paleo and like cupcakes, please let me know if you’d like to be my taste-tester!)
    I’m also going to try to keep a better record of the recipes and menus I create. My plan for a Paleo cookbook didn’t quite come to fruition last year, but hopefully I’ll be closer this time around.

  • Justin Katz

    54:26 RX’D

  • Jason L.

    Haven’t done anything but ski for the past 5 days so I went a little crazy today
    5×5 Back Squat: 225-245-265-275-280(pr)
    Split Jerk: 175-185-195-205(f)-200-205(f)-205
    Front Squat/L-pullup workout from a few days ago: 7:35
    30 minute run with 10 lb. metal pipe in hand

  • sam.gaberal

    Hey Allison, going to start tomorrow, my meal plan is as followed, and it might look familiar.
    -3 poached omega three eggs, or boiled depending when I take them out
    -chicken fajita salad
    -2 oz chicken apple, some avocado slices
    -grilled salmon, roasted green beans or sauteed broccoli with garlic
    -side salad
    I stress tomorrow because I am most likely going to get smashed faced before 12, so I think i will start when I wake up.

  • drake

    Subbed 160 20-inch box jumps for the miles (so 320 box jumps total). Everything else Rx.

  • Dex

    58:55 rx’d with 20lbs weight vest. This wod kicked my a__ !!!!!!!

  • Lisa

    Sam, the most popular day to start a diet is ‘tomorrow’ 😉
    Nice meal plan. I am looking forward to the Paleo challenge. Almost as much as I am looking forward to skiing after all the squats today.
    Before I awoke this morning I was having a Crossfit nightmare where I was doing a chipper-type WOD and the pullup bars were so large I could not grip them at all. Then I woke up, checked the site and saw ‘Murph’ was up!
    44:19 scaled my way:
    1 mile, 38 pullups (no band), 100 pushups, 300 squats, 1 mile.
    Breaking the reps into 10 rounds of Cindy really helped although my pullups fell from sets of 5 to sets of 3 pretty quickly.
    Happy New Year everyone!

  • justin m

    as Rx’d w/20# weight vest
    RIP Lt. Michael Murphy

  • Jay

    46:30 Rx’d

  • elizabeth j

    1/2 of Murph: 35:13, partitioned with push ups from a low box.

  • Adam R

    I’m in for the Paleo challenge too. I did last year’s challenge and stuck with it through the year. In 2011 I’ll try to cook more of my own food, buy more meat directly (e.g. farmers market, CSA, meatshare) and try harder to avoid the occasional lapse. I’m also down to throw the $20 or whatever into the pot.

  • jordan

    51:39 Rx’d.