Bring a (digital) watch!

Thursday 110127


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds to comments.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improv explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Logistics note for today’s workout, courtesy of Hari:The way to time this WOD is to bring your own watch. Start at 0:00. Look at the watch at the end of the first round and write down the time (e.g. 0:55), then immediately write down the time 1 minute later (e.g., 1:55) which will be when you start the second round. So, your time sheet will looks something like this:

(0:00, 0:55) (1:55, 2:57) (3:57, 5:03) etc.

Then, when you’re done, calculate the time for each round. Using the above example:

0:55, 1:02, 1:06, . . . .

Blinded wheat challenge
Transition to clean eating
Losing 100 pounds without trying to
The stewing hen: A culinary bonus
Danish pork liver pate

The 5 Elements: A new training paradigm
Polish weightlifting

Here’s our final competitor interview for tomorrow night’s Friday Night Faceoff: Coach Sara Carr.
1. how long have you been a crossfitter? close to two years
2. have you ever been in a competition? yes… I was on the affiliate team for the CrossFit games in 2009, I did two Hybrid Strongman competitions, the in-house team competition at Brooklyn, placed 4th at NY/NJ sectionals last year, Regionals last year, and the CAINgames.
3. why do you like to compete? I like to see how I measure up against other CrossFitters.
4. what is your best/worst experience in a competition? Best–the chipper at last year’s sectionals and beating Mishik in double-unders at sectionals. Worst–my first Hybrid competition in which I couldn’t do half the movements.
5. who poses the biggest threat in the faceoff? Everyone! Brett is super strong, Craig and Mike K. are strong and fast, Alex is the unknown, Mishik has crazy good metcons, Jim is ridiculously good at almost everything as long as he doesn’t quit half way through the WOD, and Christine is wicked with a barbell.
6. what type of movements do you want to see? anything but running
7. what type of movements do you not want to see? running and I’d rather not see super heavy stuff
8. what is your best workout? I do well with heavier chippers
9. what is your worst workout? 5k run
10. do you do anything special to prepare for a competition? sleep
11. what type of music do you like to hear while you work out? hip hop/rap
12. who will be the sweatiest competitor? Mishik usually has a lake surrounding him after his wods…
13. who will be the best dressed? Jim will have the best socks, Craig will have the best shirt


  • Scaling options courtesy of Brand X:
    Big Dawgs
    As rx’d

    Women 80#

    The Porch
    Seven rounds, each for time of:
    115 pound Thruster, 5 reps
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute


    Ten rounds, each for time of:
    95 pound Thruster, 5 reps
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute

    Women 65 pounds

    Seven rounds, each for time of:
    80 pound Thruster, 5 reps
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute

    Women 40-60 pounds

    Five rounds, each for time of:
    10-25 pound Thruster, 5 reps
    10 Beginner or assisted Pull-ups
    100 meter Sprint
    Rest one minute

    In addition, please be sure to bring a digital watch with you if at all possible (otherwise you’ll have to borrow one of our stopwatches) and make note (detailed in post above) of how to time yourself. Your coach will not be able to time you.

  • For all of you who requested more useful URLs, please go look at the URL for today’s blog post! Turns out WordPress, in its overall awesomeness, allows me to set the permalink with a different name than the title of the post, so from here on out I will use the day’s date as the permalink URL for easier blog-history searching.

    You’re welcome! 😉

  • In addition, as some of you may have noticed, I’ve enable the “reply” option in comments. People can even reply to replies of replies, etc., nested up to 10 times, I believe. Hopefully this threading will make it easier to have conversations going on within the comments.

    • Damn…such a cool lookin WOD and I’m trapped out here in the “swamps ‘o Jersey”. Good luck everyone as I tackle another shovel WOD. See you Friday…

      P.S. Nice profile Sara!

    • Mike Mishik

      I dig it. I’m a big fan of the follow up comments via email.

  • sam.gaberal

    Active rest day, SHOVEL three drive ways for time.

  • Willy

    Sprinting in 14″ of snow – this should be interesting…

    • Those who do this WOD at the Box should be able to sprint indoors, I would expect, given the shortness of the sprints.

  • Ray Levitt

    Is the Box running on schedule this morning?

    • Ray, if there were/are any problems, coaches would post to comments to get the word out. I’m at home right now and I haven’t heard of any problems so far…

  • Adam M


    Rack pulls were fun! I misread the number of sets, but extra work never killed anyone.

    Thanks to some good coaching I had mostly good form until the last set.

    405# x3; 425# x3; 445# x3; 465# x3; 485# x3

    I think I could have gotten 505#.

  • Mike S
    • Dex

      That link is hilarious!!!!

  • Jason L.

    7 rounds (due to my hand ripping in round 5) Rx in combat boots
    0.58, 0.56, 1.01, 1.04, 1.08, 1.12, 1.16

  • Emily

    Haven’t posted in a while..but I miss you guys! Just thought I would let you know that I had a 10# PR today! Finally cleaned over 100#!! 105 today. This is something I’ve been struggling with for months and months and months and I finally got it. If you haven’t already, come check out CrossFit Park City. It’s well worth it! (the skiing ain’t bad either…)

  • drake

    Rx, 24:43. Running worst part. I appreciate Court’s insightful thoughts on why my running form is bad.

  • Jay

    1:32, 1:19, 1:29, 1:26, 1:28, 1:41, 1:47, 1:51, 1:49, 1:39