New move

Wednesday 110119
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post time to comments.

Paleo Fitness talk: Jan 22nd, 2-4pm, FREE for members, $5 for non-members
Friday Night Faceoff: Jan 28th, 7:00pm, FREE!
‘Cows eat grass’ and other inflammatory statements
Mechanisms of sugar addiction, or why you’re addicted to bread
Not-so-boring chicken stir fry
A “start here” post from one of my favorite paleo bloggers
Climbing a mountain
10 things I’ve learned the hard way
Max squats (to the max), via Steven:
CAINgames 3-rep-max deadlifts highlights:

We continue to bring you interviews of our “Friday Night Faceoff” competitors. Since yesterday was Craig, it seemed appropriate for today to be Brett:
1. how long have you been a crossfitter? oh many years, 5 in April.
2. have you ever been in a competition? yes, a few. 1 at the now closed Brooklyn Box, 1 in CT at Hybrid Athletics, and CAIN’s challenge
3. why do you like to compete? I don’t. I hate losing. I usually only compete if I know I’ll win. I hate losing.
4. what is your best/worst expereince in a competition? losing bad
5. who poses the biggest threat in the faceoff? really depends on what the events are.
6. what type of movements do you want to see? heavy ones
7. what type of movements do you not want to see? running, burpees, double unders
8. what is your best workout? Short ones. Grace, Fran, Isabelle and Randy usually go pretty well. Nothing approaching Games level times though.
9. what is your worst workout? “Murph” usually goes pretty poorly.
10. do you do anything special to prepare for a competition? Sleep and take a day or two off before.
11. what type of music do you like to hear while you work out? Craig yelling and howling at me.
12. who will be the sweatiest competitor? I try to be, but Craig produces some pretty good rooster tails of sweat flinging off of him.
13. who will be the best dressed? Jim if he wears his white patent leather Top Siders.


  • Scaling options courtesy of Brand X:
    Big Dawgs:
    as Rx’d
    Women – 35#
    The Porch:
    Five rounds for time of:
    Run 400 meters
    20 Burpees
    10 Two-hand dumbbell Bent over row, 50 pounds each
    Women – 35#
    Five rounds for time of:
    Run 400 meters
    15 Burpees
    10 Two-hand dumbbell Bent over row, 35 pounds each
    Women – 25#
    Five rounds for time of:
    Run 200 meters
    10 Burpees
    10 Two-hand dumbbell Bent over row, 5-15 pounds each

  • Amarides Montgomery

    time: 27:18
    (10 lb used weights for two-hand dumbbell bent over rows)
    Also, I have a question if anyone has any advice. I’m on day 19 of Paleo (and it’s great, plan to continue forever) but I’m not sure what to eat or drink before an intense workout like today’s, or if I should consume anything at all pre-workout.

  • Sara

    Reis got into a handstand… twice. He also did 100 burpees.
    Amazing job by everyone this morning!!

  • CAIN

    CAINgames 3RM deadlift highlights:

  • Tim B

    everyone needs to buy those paleo books!
    $10 for a $20 amazon gift card
    23:10 with 16kilo bells

  • Zoe

    My brother sent this to me, thought it was some interesting and good advice. I’m sure everyone probably drinks a lot of water pre/post workout, but good to keep in mind that you should try to keep it up all day.

  • Mike K

    Ugh those were some ugly round back deadlifts. Better warm up probably would have helped that.

  • CAIN

    torch sighting in Zoe’s video!

  • CAIN

    from now on
    whenever I deadlift
    I’m doing the mike k arm swing when I finish the set

  • Mike Mishik

    DAMN ZOE…I’m definitely not getting nearly enough fluids, I need to tank 3 of these Nalgene bottles a day and that’s without working out. ayyyy!

  • MC

    I started following the 1/2 body weigh in oz. rule last fall (being a big guy means it takes some extra effort). However, you definitely feel the difference. I now put it on par with getting enough sleep.

  • Jason L.

    Back Squat: 225×5 255×5 290×5
    Press: 105×5 125×5 140×5
    3 Rounds of today’s workout with a 20# vest and 35# DBs in 13-something

  • Paul B.

    sub 30# rows

  • Jai

    What you should do if you see someone you know at the gym… (I expect some tactics to be on display tonight, since we all know each other by now):

  • Jeff

    Five rounds for time of:
    50 double unders
    20 Burpees
    15 supine ring rows, rings just above waist, feet on 30″ box
    BIG bounce out of the bottom of the ring rows really sped things up.

  • Jay

    19:06. scaled to 35# dumbells

  • drake

    23:03, 35# dumbbells.

  • …and I would’ve done 100 more if Anthony & Tim weren’t dragging so much a$$. I really felt for those guys ;).
    Seriously today was what Crossfit is truly all about. I’m humbled that you guys, after already finishing the WOD, ran with me through the last round and did the final 20 burpees too. You are sickos of the highest order and I thank you for that. And a big thanks to Sara for getting me here…
    40:22 (25 lb. KBs – burpees scaled to knees and uncontrollable wimpering)
    Amarides the Crossfit Journal ( is an amazing resource of information when it comes to all aspects of Crossfit-friendly nutrition (i.e. Paleo, Zone & pre/post workout).
    There is a newer 5-part video series ( where they ask some elite CF’ers about their pre-workout and post-workout nutritional habits. Very informative! What I gathered from it overall is that you try different things, listen to your body and stick with what works for you. But seeing CF Games competitors discuss the subject really clues you in on the variety of things you can try. Check it out!
    Tim thanks for the link…purchased!

  • Mike Mishik

    17:43 45#

  • mike n.

    25:43 35#

  • Jai

    Scaled, still accomodating weird foot. But it’s almost better!
    400m row
    20 push ups, one foot tucked above the other (instead of burpees)
    15 plate rows, each plate one of the smaller 10# metal ones
    21:39, if memory serves.