March onward (plus announcements)

Tuesday 110301


Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on June 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

* * * * *
Level 2 WOD (@6:30pm):

Snatch 3/3

C&J @ 75% of last week’s 3RM
5 ladders 1-3
rest as needed but record total time

Pouting for time
“DEAL with your business if you are serious about kicking ass.” –KStarr
The origins of agriculture: a biological perspective and a new hypothesis
Burnout is beautiful
Ice Age mug made from skull / 28-day offal challenge (both via)
Smoky pear bites / Brisket cookoff benefit

Black Box Team Competition WOD 1:

Each member of each team will complete the following (45 min time cap):
1 min max rep Deadlift
1 min max rep Push Press

Each athlete can load the bar with as much weight as they want.

The team’s score will be the combined total weight lifted by the team:

Athlete A: Deadlift (Weight x Reps) + Push Press (Weight x Reps) =2000 lbs
Athlete B: Deadlift (Weight x Reps) + Push Press (Weight x Reps) =3000 lbs
Athlete C: Deadlift (Weight x Reps) + Push Press (Weight x Reps) =700 lbs
Athlete D: Deadlift (Weight x Reps) + Push Press (Weight x Reps) =1500 lbs
Athlete E: Deadlift (Weight x Reps) + Push Press (Weight x Reps) =900 lbs

Team’s Score: 8100 lbs

This involves strategy, so please discuss with your team and coach on how to best approach this WOD. Some might chose to use a heavy weight and get only a few reps. Others may chose to lift a lighter weight for more reps.

If competing or judging, please refer to the video for movement standards.

Upcoming Skill Review Seminars-FREE:
March 12th, 11am: Glute Ham Developer (GHD)
March 19th, 11am: Kettlebells

Email Sophie (srblahdATgmailDOTcom) to reserve a spot.


  • Scaling options for today’s workout, courtesy of Brand X:

    Big Dawgs
    as Rx’d

    The Porch
    Three rounds of:
    6 Muscle-ups
    12 Burpee pull-ups
    15 Pull-ups
    Run 800 meters

    Three rounds of:
    3 Muscle-ups (or 6 muscle up progressions)
    9 Burpee pull-ups
    15 Pull-ups
    Run 600 meters

    Three rounds of:
    3 Muscle-up progressions
    9 Burpees
    15 Pull-up (assisted or beginner okay)
    Run 400 meters

  • kevin p

    Have fun with grip loss guys! I urge my team to not do this workout!

  • Adam R

    My office has a gym — small, but with all the globo-gym toys. I exercised there last night — one of my coworkers was there with his trainer. The trainer had him doing quarter squats — didn’t want him going past parallel, I think the explanation was that he wanted to “keep the focus on the glutes” or some nonsense like that. Then, he had my coworker do some push-ups — the trainer actually put a foam roller under his chest so he only did half push-ups. I was flabbergasted. Maybe I’ll give Josh’s beginner’s class range of motion speech to him today.

  • Justin Katz

    Muscle-ups 9 pull-ups/9 ring dips

  • Matt

    Hey Allison, Here’s a question.

    How do you recommend doing Crossfit scaling for rehab?

    I was sick for half of January, then traveling, then injured my leg. Don’t yet have full or painless mobility in my left calf. I’ve been avoiding the gym cuz with a tweaked and uncertain leg it sure seems like *most* movements are out. Can’t run without limping, and nervous about impact from jumping etc.

    At a regular gym I’d just go do curls and treadmill or some bullshit till my leg felt better. I guess I’d feel a little weird just coming in during scheduled WODs just to work on mobility, or scaling down so far that it’s just basically stretching– but that’s what I think I should be doing.


  • Scaled to:
    Pushups on dumbbells (35-lb), into a row on each side x9
    Burpees into Jumping Pullups x15
    Pullups (1 thick band, 1 med band) x21


    All runs unbroken (granted my running pace was likely slower than any of you walk)

    Fun WOD!

  • jenn

    Speaking of grip loss, this was my WOD at Crossfit Balance in DC:

    5 RFT:
    10 pull-ups
    10 dumbbell hang power cleans, 30#
    10 push jerks, 30#
    200m farmers walk, 30# each hand
    Rest one minute between each round

    Total time: 31:18
    Splits: 3:38, 5:54, 6:26, 5:36, 6:42

    Cash-out; Max plank hold, adding 10# plate on your back every 30 seconds: lasted 2 minutes/40#.

  • Hey everybody, tune in to Nightline tonight for a profile on Robb Wolf, Art DeVany, and the paleo diet/lifestyle. You might even see Coach Josh and I in the background as we got to attend the lunch interview where copious amounts of Brazilian churrascaria were ingested…

  • Lisa

    Great effort by everyone at the 12:30 session.
    25:27 subbing renegade rows (25# dumb bells) with reps scaled to 9, 12, 15. Nice day for running out there 🙂

  • Amarides Montgomery

    Modified doing pushups and single arm lifts on 12 kg kettle bells. Used a box to jump to a pullup in combo with Burpees, then used 2 thin navy blue bands for rest of pullups.

  • Mike Mishik

    26:41 rx, nice job today everyone

  • Jeff

    snatch triples: 135#, 140#, 145# x 1 (2 fails)

    C&J ladder @ 140#: 6:56