December 16, 2010

Thursday 101216

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.
Post load and time to comments.


Enlarge image

Alexa Dickerson, Barbados

"Midline Progressions on Parallettes" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

James Hobart visits Steve's Club, by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Mark Rosen on his 50th birthday from CrossFit Santa Cruz - video [wmv] [mov]

WOD Demo with Connor Martin and Jake Cutting - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Pat Barber and Tamaryn Venter on today's WOD - video [wmv] [mov]

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

Posted by lauren at December 16, 2010 5:00 PM

great WOD - thanks Coach G

ha ha ha!

Comment #1 - Posted by: steve_t at December 15, 2010 5:41 PM


Comment #2 - Posted by: Cookie 43/5'6"/mom of 3 at December 15, 2010 5:41 PM

Butt..... didn't even bother to look at the Wod. Front shot please

Comment #3 - Posted by: blanco at December 15, 2010 5:42 PM

Hope my wife doesn't see this

Comment #4 - Posted by: Myatery at December 15, 2010 5:42 PM

Double Wow

Comment #5 - Posted by: AD at December 15, 2010 5:42 PM

OK, I'm just going to go out there and say I told you so:

Nearly perfect 0.75 waist to hip ratio (WHR), just sayin'

Looks like a cool WOD too. Another great one for me b/c my calf is still tweaked. Turns out to be a calf strain... o-lifting seminar this weekend, hope it's healed by then.

Comment #6 - Posted by: Steven M. Platek, Ph.D. at December 15, 2010 5:45 PM

great pic! great workout! cant wait for all the snobbery to come talking about this "controversial" pic

Comment #7 - Posted by: Brendan at December 15, 2010 5:45 PM this some new bikini Gilson is selling now?! Is top and bottom sold seperately? I'd like to see the top....can somebody ask her to turn around?

Comment #8 - Posted by: JD at December 15, 2010 5:45 PM

What I would give to be that tree in Barbados..... Dayummm!!!!

Comment #9 - Posted by: Brett Bartlett at December 15, 2010 5:46 PM

(fill in whatever words are appropriate)

Comment #10 - Posted by: Matt at December 15, 2010 5:48 PM


Comment #11 - Posted by: Michael W at December 15, 2010 5:49 PM

Marry me?

Comment #12 - Posted by: Ryan at December 15, 2010 5:50 PM

photo looks staged. but is not a bad view

Comment #13 - Posted by: kent at December 15, 2010 5:55 PM

Crossfit women are hot!

Comment #14 - Posted by: Lolo at December 15, 2010 5:55 PM that for real???

Comment #15 - Posted by: Rodolfo at December 15, 2010 5:55 PM

You guys are idiots!

Comment #16 - Posted by: sally at December 15, 2010 5:55 PM

nice ocean view! Lucky chicka!

Comment #17 - Posted by: Karly at December 15, 2010 5:56 PM

Damn Pat!

Comment #18 - Posted by: Nate at December 15, 2010 5:56 PM

I don't care who you are... that's hot!

Comment #19 - Posted by: Kit at December 15, 2010 5:59 PM

Absolutely gorgeous

Comment #20 - Posted by: nancy at December 15, 2010 5:59 PM

Way to go Mark! Love the don't perform like crushed that W.O.D. like a Grom!

Comment #21 - Posted by: JD at December 15, 2010 5:59 PM

HELLO~ that photo will get anyone's attention!

FYI~ I used a 20# weight vest, not a 20# DB.

Comment #22 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 15, 2010 6:04 PM

Not likely a "dude"... same pic on her face book

Comment #23 - Posted by: ian at December 15, 2010 6:06 PM

@#12 staged? I thought all girls do pullups half naked

Comment #24 - Posted by: john at December 15, 2010 6:08 PM

I am a woman and I am not gay. Nice Body you go girl. If you work hard to have a nice body and choose to show it off good for you. We as woman should not be snide because men or woman enjoy looking at a beautiful body. Just Sayin!

Comment #25 - Posted by: JJ at December 15, 2010 6:12 PM

Way to stay classy Crossfit.

Comment #26 - Posted by: Ablebodied at December 15, 2010 6:12 PM

Now only if I can convince our local box to enforce "Girls pullup topless" rule.

Comment #27 - Posted by: John at December 15, 2010 6:12 PM

OMG...OMG...THAT, is

...ocean view and all. Great pic!

Comment #28 - Posted by: Gravy at December 15, 2010 6:18 PM

Whoa. I'm setting the total comments over 400. 40 will have to do with the wod. Bring on the bitchin.

Comment #29 - Posted by: Brendan at December 15, 2010 6:20 PM

Way to go Alexa! Lookin Good!

Comment #30 - Posted by: Scott Loveless at December 15, 2010 6:23 PM

1a) From the angle of the pic, we really can't tell if she's got her chin above the bar...we need a front shot.

1b) Where's the "weighted" part on the pull-up? Again, we need a front shot to see if this is Rxd.

2) Happy 50th B-Day Mark Rosen! I'm 41 and I really hope to be in half as good as shape as you when I hit fiddy.

3) Austin, your workout partner needs to get his wig busted.

Comment #31 - Posted by: WalterMitty at December 15, 2010 6:24 PM

Good way to end the three on.

Comment #32 - Posted by: Dave W at December 15, 2010 6:25 PM


Comment #33 - Posted by: Shannon at December 15, 2010 6:27 PM

This girl doesn't do crossfit.
There's no muscle on her.
She is just a lucky girl to be on this website somehow.Barbados looks pretty.

Comment #34 - Posted by: mel at December 15, 2010 6:29 PM

Awesome pic! CrossFit women rule.

Comment #35 - Posted by: Keith at December 15, 2010 6:32 PM


Comment #36 - Posted by: Adam w at December 15, 2010 6:35 PM

thank you. a lot. sure as hell beats men flaunting their banana hammocks out in the snow. I still have nightmares about that one but I think you just made up for it.

Merry Christmas!

My work: 15 min AMRAP- 5 rope ascents, 7 ring dips, 9 good mornings, 11 toes-to-bar. 2 rounds and 3 extra rope climbs. excellent weather. Thanks to coach Nikki if she reads this.

Comment #37 - Posted by: Sid m36/5'9/175 at December 15, 2010 6:36 PM


Comment #38 - Posted by: Daniel at December 15, 2010 6:37 PM

@24 (scott) NOT cool bro

Comment #39 - Posted by: Sean at December 15, 2010 6:40 PM

Dear goodness, she is a goddess.

Comment #40 - Posted by: John T. at December 15, 2010 6:40 PM

Is this free?

Comment #41 - Posted by: Joe B at December 15, 2010 6:43 PM

The fact is that Kristin Clever is awesome and Alexa is awesome. Plenty of awesome to go around.

Comment #42 - Posted by: Keith at December 15, 2010 6:53 PM

Don't overlook that very nice midline progressing on the parallettes in the journal video- and not Tucker's, by the way!

Comment #43 - Posted by: TRN III at December 15, 2010 6:57 PM

everytime i watch Steve's Club videos i'm just humbled at what he's doing with those kids down there.

God bless him and those kids.

Comment #44 - Posted by: Greg at December 15, 2010 6:59 PM

I figure she is standing on something considering her forearms and back would be way more flexed if pulling up on a window like that. That said, I don't really care. Nice.

Comment #45 - Posted by: Tom R. at December 15, 2010 7:02 PM

Someone needs to bring in those deck chairs, I hear petty thievery is rampant in Barbados.

Comment #46 - Posted by: Jay at December 15, 2010 7:11 PM

Genr8 is a recovery drink. She's an ultra distance runner.

It would help to know who you're talking about before you mock for not having enough muscle tone

Comment #47 - Posted by: TJ at December 15, 2010 7:13 PM


This is one of the things I love about CrossFit..
It gives women strong beautiful bodies and the confidence to show them off.

Go, Girl!

Comment #48 - Posted by: AllisonNYC at December 15, 2010 7:14 PM

Unbelievable how much ridiculous uncalled for hate is genr8'd by the internet...

The girl looks good period. Thanks for playing.

Comment #49 - Posted by: Aush at December 15, 2010 7:17 PM

I believe I would need to see the Frontal view to really study if the trees in the back ground and Ocean are real. I feel that the Green in me requires a very time consuming study of this picture!! PS--Is there a Kip coming?

Comment #50 - Posted by: Skippy at December 15, 2010 7:21 PM

oh thanks CF - I look at the pic of the day and my wife walks in.

Comment #51 - Posted by: Linwood Wright at December 15, 2010 7:24 PM

Why when the workout calls for Back Extensions is everyone in the demo videos doing HIP extensions?

I bet that causes a lot of confusion for the people who don't know the difference between the two.

Comment #52 - Posted by: AllisonNYC at December 15, 2010 7:24 PM

What weight pullups should we do?

Comment #53 - Posted by: mike at December 15, 2010 7:25 PM

PSS---after reviewing the picture at length that is a real ocean and landscape---and it appears a the trees are real as well!!

Ehh--look forward to the WOD!!

Thanks for the Great Pic--Put a smile on my face!!
I will do a couple of extra pull-ups--and Cold Shower--for being a Smart- Azz!!

Comment #54 - Posted by: Skippy at December 15, 2010 7:26 PM

Not that anyone's going to notice the Brand X video, but Jake's surname is Cutting, not Martin.

If I hadn't had the Brand X video pointed out to me I wouldn't have seen it there anyway. That is a very distracting photo of a very lovely lady.

Comment #55 - Posted by: Craig Massey at December 15, 2010 7:28 PM

Wowzers Mark, that was awesome!!!
Happy 50th Birthday.

Comment #56 - Posted by: Tara at December 15, 2010 7:28 PM

Nice picture, fake as, but well done.

Comment #57 - Posted by: Josh at December 15, 2010 7:36 PM

*jaw drops to floor* WOW!!!!!

Comment #58 - Posted by: Tyler at December 15, 2010 7:37 PM

Nice tan :P

Comment #59 - Posted by: Sot at December 15, 2010 7:44 PM

Please be 18!

Comment #60 - Posted by: J at December 15, 2010 7:50 PM

2:50 w/ 40lb DB

Comment #61 - Posted by: Andy at December 15, 2010 7:52 PM

Best front page pic... ever.

Don't make too big of a deal out of it though, or I'm sure tomorrow's pic will be a sweaty hairy guy doing the same thing in a G-String...

Comment #62 - Posted by: Beau B at December 15, 2010 7:52 PM

Did anyone else notice that Austin only did 8 pull-ups in his 2nd round? Just saying...

Comment #63 - Posted by: Jones at December 15, 2010 7:54 PM

Incredible job, Mark! Happy 50th Birthday!!! Men half your age would be lucky to be so strong and fit.

Comment #64 - Posted by: Amenah at December 15, 2010 7:57 PM

Serious question - where in Barbados is being topless allowed? (Other than in the privacy of one's room or house, of course.)

I was there recently, was told there were no such places.

Comment #65 - Posted by: Dave at December 15, 2010 7:58 PM

#63 Jones - You need to watch the video a little closer. Austin hits two pullups comes off the bar to adjust his vest, and then proceeds to get back on the bar and bang out the remaining eight pullups.

Comment #66 - Posted by: Jason Ackerman at December 15, 2010 7:58 PM

seriously... is it necessary for us to see partial nudity?? yes she is fit... whatever. must we degrade, i dont care to see it. this is why people cant take strong, attractive, empowered women seriously because some of us display our strength in a ridiculous way... sad. good for her. but keep it to yourself please. shame on you crossfit... i'm only telling you because i love you. lets keep it athleticism not pornography...

Comment #67 - Posted by: micah at December 15, 2010 8:10 PM

Just curious, what's the benefit of doing an 'unbroken pull-up' as opposed to say the dead-hang style like the Marine Corps uses?

Comment #68 - Posted by: Cody D at December 15, 2010 8:15 PM

Beautiful hamstrings!!

Comment #69 - Posted by: kevin at December 15, 2010 8:16 PM

Nice Picture,

I bet next week we will see a Dude with a hairy back wearing a thong. HAHAHA.

you know what's even better that my Fiance got me a I love Fran T-shirt for Christmas, got it in the mail today, thank you Crossfit Store for the 25% off. nice WOD also.


Comment #70 - Posted by: SANTI at December 15, 2010 8:30 PM

I believe Austin hits all 10. He drops off the bar at 2 to fix his vest and then jumps back on to get 8 more.

Comment #71 - Posted by: Jhobart at December 15, 2010 8:31 PM

#66 micah

That isn't pornography at all. It's not entirely my cup of tea but who really cares? Do you post the same when there is a picture of a shirtless guy on the site? You can read the site as just text if you so choose.

Comment #72 - Posted by: Jay at December 15, 2010 8:32 PM

Great photo. From what I can tell, this is a gorgeous, fit lady. Yeah she's topless, but we actually see less than if she were showing a frontal with a bikini top. It's an appropriate display of female nudity. I approve. Aside from the lustful thoughts, I wouldn't feel guilty seeing this photo in church.

Comment #73 - Posted by: Adam at December 15, 2010 8:40 PM

I don't think that's fake! Why post a pic like that when I'm mired in Jersey? Um, over 18? single?
Why the few jealous comments? Is someone fat?

Comment #74 - Posted by: Matt at December 15, 2010 8:46 PM

Mark way to go, 50lb weighted pull ups on your 50th hoping I can still bust out a WOD 16 years from now

Comment #75 - Posted by: Brone at December 15, 2010 8:50 PM

haha! Great pic. Finally, a new background for my computer. Miranda ruled the background for the last 4 or 5 months or so...

Still off nursing / rehabbing right shoulder plus fighting the mother of all chest colds. Been three weeks already...

Looking forward to getting back to regular HQ programming!

Keep the pictures of hot crossfit women coming! I approve.

Comment #76 - Posted by: Ronnieboy at December 15, 2010 8:58 PM

#66 micah, and anyone else who has a problem with the picture of lovely Alexa:

How is this different from the countless pictures and videos of half-naked guys grunting and thrusting that abound on the crossfit mainsite?

Also, are you a professional athlete? Chances are you're not, so I'll wager a big part of why you do crossfit (of why we ALL do crossfit) is to look and feel sexy. Here's a lady who's clearly achieved that goal... so what's the problem?? Let's keep it real, people.

Awesome WOD. GET SOME!!

Comment #77 - Posted by: jacobg at December 15, 2010 9:11 PM

Wow...great form.

Comment #78 - Posted by: AJA at December 15, 2010 9:13 PM

Yea, but can she do chest-to-bar?
Now let's work on those glutes.

Comment #79 - Posted by: Ouch! at December 15, 2010 9:47 PM


Comment #80 - Posted by: Richard Meurk at December 15, 2010 10:21 PM

ive been in afghanistan too long... thank you crossfit... ultimate morale boost haha

Comment #81 - Posted by: nick at December 15, 2010 10:27 PM

I don't appreciate the picture, HQ. Not sure if you posted this to test the waters with the community or not, but as someone with a vested interest in the future and dignity of our community, I can tell you that this is not the direction we want to be headed in. Let's nip this in the me on this one, we are way past the stage where displaying partially clothed women is used as a marketing draw/gimmick.

Comment #82 - Posted by: Chris at December 15, 2010 10:31 PM

I agree Chris. Regardless of what we want it to be, there should be fear of losing the dignity that we are known for having.
Keep it CrossFit.

Comment #83 - Posted by: Big Mike at December 15, 2010 10:46 PM

video available pls?

Comment #84 - Posted by: julius at December 15, 2010 10:55 PM

I was enjoying the view so much that I almost forgot to read the WOD before I went to the gym....

Rx w/ 30# DB 6:15

Comment #85 - Posted by: JBarr 28/6'/195 at December 15, 2010 10:57 PM

Mark, you are a badass! Happy 50th B'day.

Comment #86 - Posted by: jindog1966 at December 15, 2010 10:58 PM

I wonder if she wears the same workout attire for HSPU's?

Comment #87 - Posted by: Dave at December 15, 2010 11:09 PM

#71 Jay

thanks, i didnt know you can read it just as text. can you tell me how? i do agree that seeing a shirtless man is the same. there is an abundance of skin here & i just want to work out! plus, i'm just protecting my sex! haha! it'd be nice if all those who applauded her physique also could think of her as a scholar or someone who feeds the homeless... BUT i'm pretty sure a very small % wondered what her major is!! you know... i know we dont live a 100 years in the past but this would have been pornographic... so what has changed... too much i suppose. good & bad.

Comment #88 - Posted by: micah at December 15, 2010 11:32 PM

@ Micah:

@ Cody:

Comment #89 - Posted by: James at December 15, 2010 11:52 PM

@ james #90

thank you so much!! i would have never known. it is very much appreciated! i figured out how to set it as my new homepage!!!!

Comment #90 - Posted by: micah at December 16, 2010 12:04 AM

Excellent form... what> I was talking about her pullup! *teeheehee*

Comment #91 - Posted by: Josh at December 16, 2010 12:40 AM

20lbs. vest

Comment #92 - Posted by: TomO/44/M/200 at December 16, 2010 1:36 AM

The girl from yesterday with the cast doing pushups in the snow is far more interesting to me....

Comment #93 - Posted by: Mike at December 16, 2010 1:36 AM

I love the pics. The past two days have been great. Enough was posted about today's...damn. What ocean view?

Comment #94 - Posted by: Crossfitrook at December 16, 2010 2:12 AM




Comment #95 - Posted by: cosmo at December 16, 2010 2:40 AM

The fact that people can be into working out and then complain about seeing "too much skin" is hilarious to me. This isn't some Penthouse porn, it is a fitness shot meant to display the female physique. You prudes need to move to Amish country or just get over yourselves.

Comment #96 - Posted by: phillip barnett at December 16, 2010 3:03 AM

If you stare at this picture long enough you will see an ocean in the background.

PS. We need women that looks like this in Okinawa. Please feel free to immigrate at anytime.

Comment #97 - Posted by: Semper Motivated! at December 16, 2010 3:11 AM


4:45 40lb vest
all pullups done unbroken add more weight

Comment #98 - Posted by: charbs 25/185 at December 16, 2010 3:20 AM

Isn't Genr8 rivals with Progenex?

Comment #99 - Posted by: Street at December 16, 2010 3:30 AM

as rx'd: 25lb dumbell 5:40

Comment #100 - Posted by: Matt C. at December 16, 2010 3:31 AM

2pood for pu and 15 lbs db for ext- 7:58 3 rds then rest 1 min and 40lbs pu and unweighted ext 3:29 3 rds

Comment #101 - Posted by: mike d 148 5'7" 35 at December 16, 2010 3:35 AM

Some people take what's posted by HQ way to seriously. After all 90% of us do CF to look good right?

30 lbs vest for both pullups and back ext


Comment #102 - Posted by: trapster at December 16, 2010 3:51 AM

I just wanted to make a quick comment about Mark Rosen's vid from Santa Cruz. Awesome! I'm going to show this video to any athlete who complains about age!

PS The quality of movement in the Santa Cruz athletes is exceptional. Great coaching!

Comment #103 - Posted by: RobW at December 16, 2010 3:51 AM

M / 34 / 5'10" / 210LBS.



Comment #104 - Posted by: Big Jake at December 16, 2010 3:55 AM

Steve Liberati: You are the man.
Hobart: That was just awesome bro. Obviously you connected with those kids and it was great to see how they looked up to you. I am sure you left a huge impact on them. Way to go!
Steve, you inspire me brother!

Comment #105 - Posted by: Steven M. Platek, Ph.D. at December 16, 2010 3:55 AM

PS: way to go to Mark @ 50 yo. That's just awesome. It gives me something to show people who use the "age excuse" - No Excuses, right!? Way to go man!

Comment #106 - Posted by: Steven M. Platek, Ph.D. at December 16, 2010 3:57 AM

Great pic, great workout.

Comment #107 - Posted by: Tom OD at December 16, 2010 4:14 AM

I wish I was her landscaper....

Comment #108 - Posted by: kevenator at December 16, 2010 4:16 AM

"She doesn't look like a CrossFitter"

Can someone please tell me what a "CrossFitter" looks like?

Comment #109 - Posted by: JohnMB at December 16, 2010 4:23 AM


Three rounds of:
10 Weighted pull-ups (used 20 lbs vest, chest to bar)
30 Back extensions (used inflate ball and hook legs under bench/equipment

1 = 1.23
2 = 1.44
3 = 1.43 total 4.51

Comment #110 - Posted by: Matt A at December 16, 2010 4:24 AM

Comment #48


I have to agree, I was surprised to see tht they were all doing hip extensions instead of back extensions...good point about the confusion too. I think tht played a lot into it..
it just makes it harder at the gym to convince everyone else there are to do back extensions when on the video everyone is doing hip extensions.

maybe Lauren meant hip extentions.. :)

Comment #111 - Posted by: lisa cf suffolk- spartan performance at December 16, 2010 4:28 AM

There are a lot of haters around here, drinking a whole lot of hatorade. I am offended that some of you are so offended by the picture. Someone said it best before--do all the haters cry foul when there are picture of dudes without their shirts on posted here? Lighten up.

Comment #112 - Posted by: woody at December 16, 2010 4:36 AM

Just wanted to comment that when I looked at this hot pic I thought is was my wife. They look identical from the back. She started crossfit with me over 1 year ago and is strong, fit and hot. Crossfit is the best.

Comment #113 - Posted by: Brendan at December 16, 2010 4:38 AM


As rx'd

Strapped a 20 kg (45 lbs) kettlebell around my waste for the pull-ups.


Kipping pull-ups restricted by the kettlebell.
High rep back extensions are so painful for me.

Comment #114 - Posted by: Memuc at December 16, 2010 4:40 AM

Get out of the way, you're blocking my view of the ocean!

Comment #115 - Posted by: tony at December 16, 2010 4:57 AM

Nice photo...objectifies without celebrating the female form...this young lass has marketing, she has officially qualified for next year's Games! LOL

Comment #116 - Posted by: J.T. at December 16, 2010 5:01 AM

I just want to thank JJ for being a reasonable voice for the womens side of this... dont hate on the girl if its a nice photo, ITS NICE!!! Men or Women, as a community we should be proud of the product CROSSFIT gives us... NOT JEALOUS!!!

Comment #117 - Posted by: DBrown at December 16, 2010 5:04 AM


Typically when one sees back extensions in a metcon it is referring to Hip Extensions. This is because the back extension requires SLOW lumbar flexion into lumbar extension, something one doesn't want to do at speed. Conversely, in a Crossfit Warmup, or assistance training, a back extension would be more aptly applied. Perhaps GHR would be more helpful to those that don't know this when the WOD is posted, but it's one of those things that's just evolved in CrossFit over time and the term hip extension and back extension has been used interchangeably in the fitness lexicon.

Comment #118 - Posted by: Erik at December 16, 2010 5:08 AM

What is she standing on?

Comment #119 - Posted by: flyman at December 16, 2010 5:10 AM

Awesome picture.

If you got it, and you've worked hard, why not show it a little bit.

Plus, so many people take their shirts off in crossfit gyms while working and girls wear sports bras etc...she does this and people complain. Come on. Relax.

Do the WOD and take your own pic.

Good for her.

Comment #120 - Posted by: Charlie at December 16, 2010 5:16 AM

Great Athlete!

Comment #121 - Posted by: Erik at December 16, 2010 5:18 AM

5:54 with 45 lb weighted pull-ups

Comment #122 - Posted by: Tyler Scott at December 16, 2010 5:22 AM


10# (5# ankle weights velcro'd together around waist with sweatshirt drawstring cinched up below them--this worked well after they fell off in the first round)


Comment #123 - Posted by: mom to five at December 16, 2010 5:26 AM

20 pound vest


Comment #124 - Posted by: Devin D 27/175/6'2'' at December 16, 2010 5:31 AM

5:42 with 40lb dumbbell. Couldn't kip at all. Should've worn a vest.

Oh yeah and.....nice pic.

Comment #125 - Posted by: Alex W at December 16, 2010 5:35 AM

this pic reminds me of when you see a chick from behind and your like "hell yeah" and then when they turn around you find out its a dude....

Comment #126 - Posted by: mike mcgee at December 16, 2010 5:38 AM

Dont think we should start posting pics like this on here bc we have kids that follow this site also.

Comment #127 - Posted by: Mike at December 16, 2010 5:41 AM

3:34 with a 15 pound vest

Comment #128 - Posted by: Annaminh 36/F/119/5'4" at December 16, 2010 5:42 AM

Selling supplements eh?

Comment #129 - Posted by: Diego at December 16, 2010 5:47 AM

5:13 with 20lb vest

Comment #130 - Posted by: gb 43/m/71"/185# at December 16, 2010 6:11 AM

6:43 with 20# DB (time for a vest?)

Comment #131 - Posted by: coyo at December 16, 2010 6:16 AM

And what will those kids think Mike? Girls have skin under their shirts too?

Comment #132 - Posted by: Al Saud al Salem al Mahmoud al Afraid at December 16, 2010 6:21 AM

Hit the Filthy Fifty for my 50th birthday last year. I'll hit this one hard today for my 51st. Mark, you've inspired me... but I don't think I'll manage 51 lbs on the weighted pull-ups.
Semper Fi.

Comment #133 - Posted by: MajorDad/M/50/6'3"/165 at December 16, 2010 6:27 AM

5:45 w/40#

Comment #134 - Posted by: TJO 43/185 at December 16, 2010 6:27 AM

A picture of a guy with his shirt off doing kettlebell swings (Saturday's pic) is absolutely NOT the same as a picture of a girl with no shirt on. Would it be just as "acceptable" if she turned around? No, it wouldn't. I'm a woman. I'm not offended by this picture and it doesn't bother me nor surprise me that you're all drooling over it, but you don't love it because she's doing a "pullup"--if you're going to defend it, just say you like it because she's beautiful. Don't say it's the same as a shirtless guy...because it isn't.

Comment #135 - Posted by: Tiny at December 16, 2010 6:38 AM

No weight 5:10


Comment #136 - Posted by: power_puff_boy at December 16, 2010 6:39 AM


3 rounds of:

10 weighted pull-ups (25#)
30 back extensions


Comment #137 - Posted by: nutfam at December 16, 2010 6:44 AM

Com'on... Is GENR8 a JOKE or what... I mean they have Jessie Godderz on their main page... anyone that saw this CLOWN on the TV show big brother knows what Im talking about!!!!!!

Comment #138 - Posted by: DBrown at December 16, 2010 6:44 AM

3:06 with 20lb vest.

Comment #139 - Posted by: M. Sands 40/m/155 at December 16, 2010 6:45 AM

The people who get on here and are constantly offended by a quote, or a picture, or anything else...stay away. You are the kind of people that are offended just to be offended. You want something to talk about so you seem important. You want your kid to get a trophy even though they lost...get over it. Take it easy, if somethign offends you...dont do it. Dont start drama just so there is drama. This is a great and fun site...leave it that way.

Comment #140 - Posted by: Catch at December 16, 2010 6:52 AM



with 25 lb plate and belt with chain

Comment #141 - Posted by: Mark at December 16, 2010 7:01 AM

#115, Erik,
I think you're confused on your explanation of the workout. The hip extension, back extension and hip & back extension are three separate movements that are closely related. The back extension with lumbar flexion and extension is what they are looking for here as opposed to keeping a strict lumbar curve the entire time and moving at the hips with a hip extension. The video examples in the exercises section illustrates the difference pretty well.

Comment #142 - Posted by: Jordan at December 16, 2010 7:05 AM

20lb db
strict dead hang weighted pullups-11:03

Comment #143 - Posted by: Chris B. 18/150/5'7 at December 16, 2010 7:10 AM

All you feminist should be defending this girls right to be whoever the hell she wants to be and pose for whatever kind of picture she wants to. Not try and pigeon hole her into your little world as you see it.

She CHOSE to pose and send the picture in just as you CHOOSE not to.

Stop trying to force everyone into your little box.

Great WOD btw.

Hippies. I swear.

Comment #144 - Posted by: Glenn at December 16, 2010 7:13 AM

Go complain about the pictures posted on this FREE website, where you get your FREE workouts from, somewhere else.
Leave this site for the people who still have a pulse.

Awesome pic, only thing that would of made it better is a dead goat laying in one of those chairs.

3.2.1 GO

Comment #145 - Posted by: Josh at December 16, 2010 7:33 AM

Are you working to get me fit or trying to sell me bud light?

CrossFit is currently accessible to all ages and genders. This picture prevents me from being able to refer many clients I have to the main page website, including women, children, seniors and men who want to take CrossFit seriously.

I second these comments:

I don't appreciate the picture, HQ. Not sure if you posted this to test the waters with the community or not, but as someone with a vested interest in the future and dignity of our community, I can tell you that this is not the direction we want to be headed in. Let's nip this in the me on this one, we are way past the stage where displaying partially clothed women is used as a marketing draw/gimmick.
Comment #80 - Posted by: Chris at December 15, 2010 10:31 PM

I agree Chris. Regardless of what we want it to be, there should be fear of losing the dignity that we are known for having.
Keep it CrossFit.
Comment #81 - Posted by: Big Mike at December 15, 2010 10:46 PM

This girl doesn't do crossfit.
There's no muscle on her.
She is just a lucky girl to be on this website somehow.Barbados looks pretty.
Comment #34 - Posted by: mel at December 15, 2010 6:29 PM

Comment #146 - Posted by: Benjamin Frank at December 16, 2010 7:38 AM

20# vest. 4:10 as rx'd

Comment #147 - Posted by: Lorne M/26/175 at December 16, 2010 7:41 AM

Yes I do Crossfit, and RX Wods at that. However, I dont compete in crossfit... yet. I am an ultra marathoner. Can you run 100 miles though the mountains...continuous?

5'5, 126lbs. would not call that "bony" by any means.

Thank you everyone who had encouraging remarks :) everyone else... sorry I offended you

and no I am not standing on anything

Comment #148 - Posted by: Alexa at December 16, 2010 7:49 AM

Interesting wod.

And to the people who say a nude woman's BACK is "pornography": the 1800's called and said to get off the internet. Then they said, "what's the internet?"

Comment #149 - Posted by: asuderelict at December 16, 2010 7:50 AM

25lb p/u, and the back ex. No time kept, but skipped through AFAP
Also rowed 5K on Damper 10 this morn. 19:06.6 PR

Comment #150 - Posted by: Spelhaug52 at December 16, 2010 7:52 AM

#138 Jordan, you're absolutely right. If you look at Austin's performance his hips are trapped, however, Pat and Tamara's are not. One performance is Back, one is Hip Extensions. Typically though, Metcons look to preserve midline stability, as opposed to surrender it. That's the only point I'm making, but you're absolutely right in it being 3 seperate movements... A WOD like "Michael" will typically have athletes doing Hip Extensions instead of Back Extensions...

Comment #151 - Posted by: Erik at December 16, 2010 7:54 AM

2010-12-16: 4:16. Sub BP vest+20#. Rnds unbroken(strict pu's)@1:11,1:35,1:35. 12min Hill profile 2@8.

Comment #152 - Posted by: gs at December 16, 2010 8:04 AM

This girl is definitely a hot crossfitter and a good athlete. Stop insulting her by saying shes not.

Good job on the pullup!

Comment #153 - Posted by: Chris at December 16, 2010 8:04 AM

30lb dumbbell for both pull-ups and back extension

Comment #154 - Posted by: Matt Militello at December 16, 2010 8:05 AM

M 35 188 6ft.

5:07 with a 40lb dumbbell between the legs.

Comment #155 - Posted by: Jdude at December 16, 2010 8:06 AM

#112 tony, Nice one, made me laugh, thanks!

#116 flyman, I don't think she is standing on anything, calves are not flexed, and you can see that the hamstrings are flexed near the knees

Comment #156 - Posted by: CSI at December 16, 2010 8:13 AM

Standards are interesting things ... I appreciated the photo, and to the comment about her having no muscle, not true, she's well built, just not huge - her calves, erector spinae, and upper portion of lat are clearly quite developed, and if her hair was in a pony-tail or braid, I'm sure there would be plenty of visible muscle through her back. Her body-fat percentage just may not be in the single-digits, which is fine.

Regarding community standards ... I can agree with those who talk of wanting to refer crossfit to people, but feel wary. I've thought this more about music though, and there are a number of crossfit vids I've chosen NOT to share because the music in them would be offensive. I also generally refrain from playing crossfit videos because I don't want my kids hearing the music which frequently accompanies them.

On the other hand, this particular picture I don't find offensive at all ... it shows far less cleavage than other pictures I've seen here, and the difference between this and if there had been a string of a bikini across her back is negligible. The controversial nature of this picture is in the idea that if you were in front of her, you would get a 'better view'. But if I use the test of "would I pass this WOD on to my friends as is?" ... I'm not sure it's a pass.

Does enjoyment of crossfit also imply any of the following: frequent use of expletives in everyday language, enjoyment of hardcore hip-hop/rap/metal music with offensive lyrics, or general comfort with casual nudity?

Comment #157 - Posted by: Rachel Elaine at December 16, 2010 8:17 AM

6:11 w/ 25# tac vest

Comment #158 - Posted by: james.patrick [M/48/66"/135] at December 16, 2010 8:20 AM

She 22 years old, an ultra distance runner, and currently in a relationship. She lives in Lake Forest, California. -From her Facebook profile.

Comment #159 - Posted by: Joe at December 16, 2010 8:22 AM


20 lbs...5:02

Comment #160 - Posted by: demps at December 16, 2010 8:29 AM

Dear Crossfit,
Please confirm this is not a dude with long hair. I've been burned by that in the past and only recently recovered. Thanks.

Comment #161 - Posted by: mark at December 16, 2010 8:29 AM

Perfect timing Lauren! I'm glad I just happened to check the main page to see what picture content you had on it moments before I sent the link to my boss. This, after singing my praises about how wonderful the program is and how much it would help his sixteen-year-old daughter in training for her crew team. Oh and this sixteen year old just happened to come to work with him today so she would have likely been sitting next to him when the link was opened. He is rather religious and would have immediately dismissed the program if I had sent the link with this picture on the front page. Guess I will send him the CrossFit Endurance link instead. Keep up the impeccable professionalism!

Comment #162 - Posted by: Stephen Barthel at December 16, 2010 8:35 AM

I guess I won't have my son looking on the mainsite for WODs anymore. I'm trying to teach him the value of women. Come on guys. Let's keep it clean.

Comment #163 - Posted by: Spencer Petersen at December 16, 2010 8:45 AM

uh, oh....the last time Crossfit posted a pic of a hot chick in a bikini doing KB snatches in the snow, the next day we got a pic of a dude in a bikini doing the same...I am really hoping we don't get some dude in a thong speedo doing pullups..please don't do that to us HQ...I am begging you...

Comment #164 - Posted by: Marty at December 16, 2010 8:48 AM

OMG! A transom. I love transoms. You just don't see those anymore.

Comment #165 - Posted by: Marco at December 16, 2010 8:50 AM

This picture is getting people excited?..Really? I guess to each his own.

Comment #166 - Posted by: apathy at December 16, 2010 8:52 AM

Use 10lbs next time for unbroken pull-ups

Comment #167 - Posted by: Jon Gray at December 16, 2010 8:59 AM

7:22 with +45# on the pull-ups. (Pull-ups were strict).

Comment #168 - Posted by: Edwin 28/M/68"/170 at December 16, 2010 9:06 AM

40 lb. DB

Comment #169 - Posted by: SB at December 16, 2010 9:07 AM

Porn, eh crossfit?

Very classy.

Comment #170 - Posted by: Dan at December 16, 2010 9:07 AM

Crossfit has been a huge part of my family's life and mine for four years now. I have four daughters and one son all under the age of nine. We love to look at the main site together to see what the next days WOD will be. When we pulled it up together last night, my 7 year old said, "Is that pornography on the Crossfit site?" My initial response was, “No dear, thats just a half naked women doing a pull-up.”

That didn’t go over too well.

I guess I have been a little too naive to think that the Crossfit main site is family friendly. We’ll have to stick to the Crossfit kids site.

Comment #171 - Posted by: dvaider at December 16, 2010 9:09 AM

Great pic!

Comment #172 - Posted by: Hirst at December 16, 2010 9:11 AM

First, did today's WOD:

7:23, with a 40# dumbbell.

Then, made up yesterday's WOD:

sp 95-105-115-125(f)-125
pp 115-125-135-145-145(2)
pj 115-125-135-145-145(4)

Happy birthday Mark! Welcome to the "over 50" club. It is great to have you. Nice job on today's WOD.

Comment #173 - Posted by: Kevin C. (M/51/5'11"/170) at December 16, 2010 9:13 AM

Next, I want to see a bad ass! Hot guy with barely anything on, up there!

Comment #174 - Posted by: Jenna at December 16, 2010 9:17 AM

It's not like they posted a picture of Mike Vick at a pet store.

Comment #175 - Posted by: woody at December 16, 2010 9:19 AM


as rx'd - 20# dumbbell


Comment #176 - Posted by: john g at December 16, 2010 9:24 AM


Comment #177 - Posted by: nlf at December 16, 2010 9:29 AM

Wow. Anyone ever been to Europe here?

Comment #178 - Posted by: A cup with dirt in it. at December 16, 2010 9:35 AM

4:28, 40 lb vest, sprained finger and torn callous, better and more wt next time

Comment #179 - Posted by: dan colson at December 16, 2010 9:46 AM

To all the people going 'She's only on the site because she's got a nice back,' can you even use google? She's a respected ultra-distance runner. And hell of pretty. Oh, and she's sponsored by GenR8. You're welcome, it only took me 30 seconds.

Comment #180 - Posted by: Joel at December 16, 2010 9:50 AM

as rx'd with 25# plate - 4:55

Comment #181 - Posted by: BillB at December 16, 2010 9:58 AM

From a females point of view who usually gets annoyed at the "half naked" photo's of women posted on this site - this photo is just plain motivating!

For those hating on the photo and saying she doesn't CF. Maybe she does/maybe she doesn't - she is obviously fit and like Joel pointed out -a quick google search told him more about her. One thing is for sure - she is a human being. How about if you don't have anything nice to say, you don't say anything at all!

Comment #182 - Posted by: Michele at December 16, 2010 10:04 AM

8:47, done at home so had to do ring pullups with a 25lb backpack and 45lb bar good mornings for BE.

Comment #183 - Posted by: ScottMacArthur at December 16, 2010 10:04 AM

Pictures of half-naked women have their place and are easy to find on the internet, but I prefer not to find them on My kids are getting into crossfit, and it is fun to show my daughter videos like the one just added to the journal with Jeff Tucker and Jeannie Bassi. Jeannie is a strong, athletic, beautiful woman who is a great role model for my daughter. That is the kind of image that I would prefer to have her see on the main site.

Comment #184 - Posted by: Tim at December 16, 2010 10:09 AM

I must be missing a link. People keep talking about porn, and all I can see is a back. Is there a link to the adult site that I'm missing?

Funniest protest was the lady with the vested interest who said she wanted to "nip this in the bud."

Comment #185 - Posted by: What? at December 16, 2010 10:13 AM

"Lynne", details there.

Comment #186 - Posted by: bingo at December 16, 2010 10:18 AM

10 pound vest for both. Plus 25 plate from a waist belt for the pull ups.

4:23 struggled on the last set of pull ups

Nice WOD Pic

Comment #187 - Posted by: Old Indy Rugger/34/195/5'10 at December 16, 2010 10:19 AM

+1 on the pic. I approve.
Rx'd 6:46 with 60lb db

Comment #188 - Posted by: Ted - Ocala, Florida (35/190/6'1") at December 16, 2010 10:22 AM

3 rounds
10 35# weighted dead hang pull ups
30 Back extensions

Semper Fi.

Comment #189 - Posted by: MajorDad M/50/6'3"/165 at December 16, 2010 10:22 AM


3 RFT:
40lb Weighted Pull-ups (20lb vest and 20lb DB)
30 Back Extensions

Comment #190 - Posted by: Jones m/26/6'7/215 at December 16, 2010 10:24 AM

7:33 w/ 40lb dumbbell

Comment #191 - Posted by: B-Mo M/6'/190/33 at December 16, 2010 10:28 AM

the only thing offensive in today's WOD are the comments that suggest an almost nude female form degrades the seriousness of crossfit.

if readers don't have the mental or emotional capacity to look beyond a pleasant female aesthetic and take the associated workout more seriously than an adjacent photo, then crossfit is probably not the right workout for them anyway.

And as for the commenter that wrote that her 7 year old son was reading the crossfit page and asked if the picture was "pornography," and the family felt "naive" for thinking crossfit main WODs were family fun - do you really think we're naive enough ourselves to believe that your 7-year old knows the word "pornography?" If he does, what are you teaching him? And if your idea of family fun for your five children under age 9 is reading the crossfit adult WODs, then you need to seriously re-evaluate the activities you have them participating in. Or just admit your little anecdote is BS.

Comment #192 - Posted by: soy at December 16, 2010 10:31 AM

The way I look at it, she made herself an object. Fine with me, Im not going to ask these guys to think about her smarts or her accounting ability. She obviously doesn't want that anyway or she'd have a calculater tucked in her side string lol. If you don't like it, its an opportunity to explain to your children what you believe is right and wrong. (secure woman's perspective)

Comment #193 - Posted by: randa at December 16, 2010 10:32 AM


Comment #194 - Posted by: Red Dan at December 16, 2010 10:34 AM


3 rounds for time
-10 weighted pullups, 25lb
-30 back ex


84 157 168

Comment #195 - Posted by: Adam Hamm at December 16, 2010 10:35 AM

From the web site:

Once out of college, Alexa fell in love with Crossfit and got her Crossfit Trainer Certification. She loves to constantly vary her client's workouts with different types of functional movements (squats, deadlifts, presses, running, ect..) so they not only become stronger and leaner, but also to teach them how to move safely and efficiently. Alexa also loves to push her clients to work at a higher intensity, however never at the cost of improper form.

Alexa is still an avid runner regularly competes in a variety of races ranging from 5k to 100 mile ultra marathons. She has also obtained her Crossfit Endurance Certification and loves to train athletes for endurance events.

Comment #196 - Posted by: MajorDad at December 16, 2010 10:36 AM

#170 - right on brother, Google is your friend

This woman is hot and doing CF, so she belongs on the main site. She ran a 100 mile endurance race so if there's any doubt about her toughness then forget it. She represents what CF is all about. If you're a parent and worried this picture might somehow negatively effect your child then you might be a tad bit overprotective and a little misguided. I'd rather have my sons (ages 12 & 15) see a beautiful woman naked than watch the evening news on most days.

Comment #197 - Posted by: tony at December 16, 2010 10:39 AM

I'm excited for today's WOD, but my first reaction was c'mon, seriously. Its frustrating in today's society where our country's morals and standards are heading. Yes, Alexa looks great, no one can take that away from her. But it is a risky picture that leads to immoral thoughts and comments. It WOULD make a BIG difference if she had a small bikini string going across her back because it would take away from the image of her being topless. A woman wearing a sports bra working out is significantly different than a topless woman working out. Crossfit has set a higher standard for working out and has stepped outside the box of normal workouts. Why are they now lowering their moral standards to what is now considered average?

Comment #198 - Posted by: disappointed at December 16, 2010 10:43 AM

I would really appreciate an explanation as to the correct execution of the back extension in the WOD. I am happy to perform the exercise fast, but if I will get better results from doing an actual back extension slowly then I would rather do that. Thank you for your help. God Bless America

Comment #199 - Posted by: Drew at December 16, 2010 10:48 AM

The only porn that is in this pic is in your own head! Is it porn when you are at the beach, and a woman laying on her stomach removes her strap? Should she be arrested on the spot? C'mon people!

Comment #200 - Posted by: jeff4jcs m/54/6'0/215 at December 16, 2010 10:54 AM

5:23 with 20lb vest

Comment #201 - Posted by: em :) at December 16, 2010 10:56 AM

I am still recovering from Whitten. Anyone got some tips for more winter motivation.

Comment #202 - Posted by: TD at December 16, 2010 10:58 AM

@ Tim #176 "Jeannie is a strong, athletic, beautiful woman who is a great role model for my daughter."

Dude, you seem to be inferring a lot from some workout videos. Comments like this creep me out way more than normal guys who just go "daaaaaayum".

Comment #203 - Posted by: Thomas at December 16, 2010 10:59 AM

I see Coach weighed in on today's pic. Nice work coach!

Have Fun, Train Hard,


Comment #204 - Posted by: Billy Olympic Crossfit at December 16, 2010 11:03 AM

Again Google is a great thing. For all you haters that didn't take the 15 seconds.

"...Once out of college, Alexa fell in love with Crossfit and got her Crossfit Trainer Certification. She loves to constantly vary her client's workouts with different types of functional movements (squats, deadlifts, presses, running, ect..) so they not only become stronger and leaner, but also to teach them how to move safely and efficiently. Alexa also loves to push her clients to work at a higher intensity, however never at the cost of improper form."

Now don't you feel ashamed of yourself?

Comment #205 - Posted by: jeff4jcs m/54/6'0/215 at December 16, 2010 11:06 AM

40# db

Comment #206 - Posted by: J. Galt at December 16, 2010 11:10 AM

40lb attached to belt
Getting in and out of belt was interesting.

Comment #207 - Posted by: justaman - liberty, sc at December 16, 2010 11:15 AM

If you look really close, that is me out in the ocean with my rubber ducky arm floaties and binoculars and camera. I'll post the pics later.

Comment #208 - Posted by: Bryan at December 16, 2010 11:20 AM


Time: 3:27

No weight vest, so I dumped a bag of paver sand into my back pack, seriously check it out:!/video/video.php?v=10150110149916532&comments

It's about 50 lbs or so.

otherwise RX'ed.

This was fun, hams were on fire after this one.

Comment #209 - Posted by: Steven M. Platek, Ph.D. at December 16, 2010 11:21 AM

@ #139 Tony, you're a funny dude.

@ #186 It's too bad you think the human body is "immoral." I'm curious, how do you deal with having one?

@ the complainers in general: quit masquerading your prudery and self-aggrandizing judgment as a plea on behalf of professionalism, family values, or propriety. I almost feel embarrassed for you.

Good WOD.
3:57, 25lb dumbbell

Comment #210 - Posted by: Kevin at December 16, 2010 11:25 AM

and forgot to add weight, had to use swiss ball and run between basement and garage between exercises. 3:55

Comment #211 - Posted by: Troy at December 16, 2010 11:25 AM


7:55, 15 lb weight, extensions on a swiss ball with feet hooked under steps.

It must be exhausting to constantly be outraged about a photo, quote or article. My wife and I both agree that there is nothing wrong with the photo, don't really see what the big deal is.

Besides . . .it's functional. What if some day you're not wearing a shirt and have to do a pull up to save your life? All women should practice this critical, lifesaving exercise ;-)

Comment #212 - Posted by: Eric E at December 16, 2010 11:25 AM

used 45# plate

Comment #213 - Posted by: lewis at December 16, 2010 11:26 AM

30lb - 9:25

Comment #214 - Posted by: Townsend m/27/5'8"/140 at December 16, 2010 11:30 AM

15 Pound Plate

Comment #215 - Posted by: Kyle at December 16, 2010 11:30 AM

One more thing, If you have a child and you are offended by showing them this picture, why don't you take your computer to a computer store and have them pull all the internet files off and take a look at them. I am sure this will be one of the cleanest pictures on there. This day and age, this is the norm of what you see no matter where you go. Do you stay away from Times Square in New York because they have a 100 ft pic of Victoria Secret model showing way more. Don't think so. WOD AWAY CROSSFITERS. For everyone person that leaves, 10 more will join.

Comment #216 - Posted by: Bryan at December 16, 2010 11:34 AM


40# attached to belt


Comment #217 - Posted by: upstatesooner at December 16, 2010 11:40 AM

RX'ed with 45# plate on a weight belt
Time: 6:01

Comment #218 - Posted by: stryder9 M/36/5'8"/155# at December 16, 2010 11:41 AM

3:03 40lbs

2:59 50lbs

Plates in a pack. Quicker pack transitions in the second set. With clouds of tar-smoke wafting by my garage from the roofers next door.

Outstanding job mike d. and Kevin C. Big Kudos to Mark Rosen; 30 reps with a weight that close to your 1RM is just incredible.

Alexa's photograph is quite beautiful.

Comment #219 - Posted by: mas 53/M/152 at December 16, 2010 11:42 AM

anyone that doesn't like this pic, should go run 100 miles

Comment #220 - Posted by: Troy at December 16, 2010 11:46 AM

5.99 @ 25 lbs

Comment #221 - Posted by: albino at December 16, 2010 11:48 AM

Excellent picture- I have no clue why some XF'ers object to this, but enjoy Jason doing his thing.
Beautiful woman, good chin-up, gorgeous scenery. What's not to like? P.S. I think my grandsons see more skin than this in the "family-friendly" supermarket mags.
Scaled to Pack: 3 rounds of:
10 Weighted pull-ups (22lbs in a backpack)
20 Back extensions

Comment #222 - Posted by: peejay2 at December 16, 2010 12:01 PM

40lb vest

Comment #223 - Posted by: Jonblaze at December 16, 2010 12:06 PM

49 / 180

as rx'd with 20# vest for the PUs and BE


Comment #224 - Posted by: tom perry at December 16, 2010 12:06 PM

Great pic! To those few above who have complained... Take a pen or pencil and hold it across the screen where the bikini strap would be and you'll be all good. ;-)

Comment #225 - Posted by: Simon at December 16, 2010 12:14 PM

Falcore is the star or pat and taz' video. great job!

Comment #226 - Posted by: matty B at December 16, 2010 12:22 PM

Falcore is the star or pat and taz' video. great job!

Comment #227 - Posted by: matty B at December 16, 2010 12:22 PM

As rx'd 60lbs and back ext. 5:51

Comment #228 - Posted by: Brent colson at December 16, 2010 12:24 PM

Return with us now to the thrilling days of CrossFit, when images of AllisonNYC rattled the sensibilities of the politically correct. (There are other pictures of Alexa out there, and she's not faking it.)

My only concern with today's post: I turn 50 next year, and want to be right there with James. So far, so good. See you in 2011.

Merry Christmas, or whatever you happen to celebrate.

Comment #229 - Posted by: kurtboise at December 16, 2010 12:25 PM

#162--If your 7 year old knows how to properly use the word "pornography" is a well conjugated sentence/question you should either (a) be very proud of his/her clearly advanced verbal aptitude or (b) asking 'where in the hell did you hear that.' C'mon bro. What's somebody been getting into daddy's top drawer?

Comment #230 - Posted by: Chris at December 16, 2010 12:31 PM

Power squat cleaned 210 today and almost had 215.

WOD was done with 10 pound plate in my backpack and pull-ups were dead hang.

Time: 9:27.61

Comment #231 - Posted by: José Riesco III: M/25/5'9"/170 at December 16, 2010 12:32 PM

As Rx'd with 40# db

Comment #232 - Posted by: Alan M/45/180# at December 16, 2010 12:36 PM

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Pullups deadhang
I used a 40lbs DB with a rope tied to it and hung it arround my neck like a big necklace that hung just between my legs

Back ext RX'd

I had to jog 30 setps each way inbetween the pulllup rack and the back ext so that was 60 jogging steps to each round.

Time 5:27

All pullups in singles, I'd pull take a breath and pull again. I didn't take my hands off the bar till rep 8 on the last round. On the last round I took two breaths after rep 7.

Comment #233 - Posted by: NikNichols42yo 5'7'' 165lbs at December 16, 2010 12:38 PM

10:48 using a 35 lb kettlebell tied to an old Judo belt.

I was so inspired by today's picture that I didn't wear my shirt, either.

Comment #234 - Posted by: TRN III at December 16, 2010 12:40 PM

I seriously can't believe that certain people get so worked up over a simple picture of a woman doing pullups, or hunting, or pretty much anything that doesn't fit in their nice safe "moral" bubble.

Immoral thoughts? Seriously???

That is an attractive woman, if you like or don't it's really irrelevant since this is a FREE site after all.

Vote with your clicks and stop coming back.

Or just cry about it, which is your right after all. Just don't try to make a defcon 1 situation out of nothing.

If the idea of your kids knowing women can choose to be topless is so scary, I am certain that said kids must never leave the house, watch tv, or talk to their friends at school either. FORGET ABOUT THE INTERNET....If that is the worst thing they look at when you are not around thank your lucky stars, twice.

This is a tastefully done picture and calling porn insults the idea of the human form.

google porn, then come back and make a comment......

Comment #235 - Posted by: Richard at December 16, 2010 12:41 PM

I would drink her bath water....

Comment #236 - Posted by: TRoy at December 16, 2010 12:52 PM

Three rounds of:
10 Weighted pull-ups (15 lb db)
30 back/hip extensions (1st round back, 2-3 hip)


Comment #237 - Posted by: avitevet at December 16, 2010 1:05 PM

as rx'd 50# vest


Comment #238 - Posted by: Jason at December 16, 2010 1:08 PM

45# weighted pullups - strict


Comment #239 - Posted by: DajM M-33/5'7"/153 at December 16, 2010 1:10 PM

Agreed #218.
I'm relatively new to CrossFit and have been enjoying the site ever since first starting. Demo`s, pics, and FAQ extremely useful and entertaining at times. BUT some of the comments that are posted in the forum about pictures, articles, athletes form in the demo vids are scary. Some of you are taking this WAY too seriously. Pornography? Really? What did she major in? Come on!....its a pic of a physically fit woman doing a chin up. Get over it!
The fact that some of you are making it such a big well, making it a big deal. No one was thinking porn!
Looking forward to the WOD; CrossFit HQ keep up the good work, and don't change a thing. For the freaks freaking out...get back to the gym and spend less time in front of your computer.

Comment #240 - Posted by: Andrew at December 16, 2010 1:14 PM

I take back what I said in 116. Alexa Dickerson is apparently an ultramarathon runner and amazing athelete.

Comment #241 - Posted by: flyman at December 16, 2010 1:15 PM

To all of you who complained that this picture is inapropriate, shame on you. Look at how often the mainsite portrays ripped shirtless men beasting through a workout, and its business as usual; But as soon a it portrays a topless yet not exposed crossfit women (and yes she is a real crossfitter) who manages to be fit yet maintain here slender feminine qualities, people call it innapropriate. Of course there are going to be gawkers making silly comments, but so what?

Comment #242 - Posted by: John T. at December 16, 2010 1:16 PM

15kg dumbell

Comment #243 - Posted by: gepeto at December 16, 2010 1:27 PM

Aaron- 5:25 with 30 LB Vest
SJ- 7:18 unweighted

Comment #244 - Posted by: Aaron Acosta at December 16, 2010 1:29 PM

What a great photo! I love the symmetry of the two chairs and the two trees, and the consistency of red, blue, and green all throughout it's almost a peter lik photograph. But what's with the half naked girl? she ruins the whole motif.

35lb vest
30 back extensions

Comment #245 - Posted by: Coolhand at December 16, 2010 1:32 PM

The girl from the photo is a trainer and is crossfit certified and crossfit endurance certified to all the haters and doubters.

Comment #246 - Posted by: kev at December 16, 2010 1:50 PM

wow!!! struck a nerve here huh! can't believe people see an attractive women doing pullups and say she doesn't do crossfit. no muscle my a$$!! uhhh you know her ? she's a ultra marathon runner so until you run 100 miles in her shoes i don't think you can talk about her training. nice last 3 days of programming by the way HQ!! lets get it after work!

Comment #247 - Posted by: kyle at December 16, 2010 1:53 PM

20 back extensions.

Comment #248 - Posted by: Montana at December 16, 2010 1:59 PM

4:29 w/30# db


Comment #249 - Posted by: RyanS at December 16, 2010 2:03 PM

3 rds 55# Dumbell between ankles,30 BE

rd1 :55/:37
rd2 1:40/:38
rd3 2:09/:35

Comment #250 - Posted by: Jim D. 50/m/165/5'11" at December 16, 2010 2:18 PM

3:53 w/40lbs plates

Comment #251 - Posted by: Nikolaj Jacobsen at December 16, 2010 2:25 PM

Another hot ultrarunner is Kiera Henninger.

Comment #252 - Posted by: Dave at December 16, 2010 2:25 PM

Beautiful picture and beautiful back!

I have a 7-year old son and he does not know the word 'pornography.'

There is nothing wrong with nakedness anyway. Americans can be so uptight.

Comment #253 - Posted by: Kristi at December 16, 2010 2:26 PM


I didn't add any weight to my current mass... felt heavy enough as is.
Back extensions were done over a bench press bench with my feet anchored... not much range of motion, I'm afraid.


Comment #254 - Posted by: JuliePlatt at December 16, 2010 2:34 PM


Three rounds of:
10 Weighted pull-ups
30 Back extensions

4:24 (30# in backpack)

All pull-ups unbroken. Probably should have gone 35#. BE unbroken in round 1 then smaller sets in 2 + 3. Actually did true back extensions today, instead of the usual hip extensions.

Comment #255 - Posted by: Dan D. at December 16, 2010 2:37 PM

So I googled porn, like #235 said to do, and afterwards I realized only one thing. Pornstars are fat and out of shape or have no muscle definition. They need to CrossFit.

Comment #256 - Posted by: Bryan at December 16, 2010 2:39 PM

1 pood KB for pull-ups


Comment #257 - Posted by: JC at December 16, 2010 2:44 PM


1.5 Pood KB

Went WAY too slowly on first round of Back Exts.

Comment #258 - Posted by: Ben S at December 16, 2010 2:48 PM

1. If you dont like the pics, stay off of the site.

2. If you dont like the comments, stay off of the site.

3. If you throw in a 500m row between rounds, this workout becomes tiring!

Comment #259 - Posted by: Shawn at December 16, 2010 2:53 PM

Weighted vest 30 lbs
Did pullups kipping

Comment #260 - Posted by: Judah at December 16, 2010 2:57 PM

Marry me.

Comment #261 - Posted by: Steve at December 16, 2010 3:00 PM

3:59, 20lb vest

Comment #262 - Posted by: brittk at December 16, 2010 3:11 PM

25lbs Pull ups


Comment #263 - Posted by: SQlag at December 16, 2010 3:14 PM

I like beautiful bodies, that's one of the reasons I crossfit. Not only for my own health, but to see all the other people working so hard to get themselves healthy too. Alexa looks healthy and beautiful, and is a nice study in the human form. we all have bodies!
For those who say this is pornography - phooey. Please put up a picture of Michelangelo's David, or the Venus de Milo - people have been making art from beautiful bodies for a few years now - get over it!

Comment #264 - Posted by: j c at December 16, 2010 3:14 PM

Runner's body. Prefer Nicole's and Eva's.

Comment #265 - Posted by: Geoff at December 16, 2010 3:15 PM

Aw man, I was hoping for a dead animal pic :(

Comment #266 - Posted by: Lan at December 16, 2010 3:17 PM

40lb vest for pullups

Comment #267 - Posted by: Matthew Burritt at December 16, 2010 3:19 PM

Normally do assited pull-ups 101 off my body weight, today I did assisted pull-ups at 95 off my body weight. Time :5::18

Comment #268 - Posted by: Buela at December 16, 2010 3:28 PM

6:35. 2 pood

Comment #269 - Posted by: therozfather. 31/M/194 at December 16, 2010 3:36 PM

changed this one up...

10 rounds for time of:

10 45lb weighted pull-ups
10 burpees

24:35 - took it easy on this one

Comment #270 - Posted by: cnc at December 16, 2010 3:36 PM

15yrs, BWT:140
114 off my body weight on the assisted pull-ups
20 back extension for time :6::06
This was my first crossfit, it was fun!

Comment #271 - Posted by: sissy at December 16, 2010 3:40 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Weighted pull ups 15lbs x 5-5 25lbs x 3-3 30lbs x 2-2 35lbs x 2 45lbs x 2

As rx’d
7:52 with 50lbs on dip belt
Foam roll after

Comment #272 - Posted by: Sesoku at December 16, 2010 3:44 PM

haa funny how many comments are about the pix and not the wod! love the pix alexa! id do the same! cant say i can run 100 miles even in a week!!! you go girll!!

started working a week behind main page to add in more weaknesses and strength work.

hit skill work today: max DU' 100 unbroken! good day!

Comment #273 - Posted by: jen osborn f/27/175/5'11 at December 16, 2010 3:47 PM

as rx'd
50lb DB


Comment #274 - Posted by: JackM at December 16, 2010 3:51 PM

20# db on 1st round of pull ups
15# db 2nd and 3rd rd
pull ups were dead hang
mostly sets of 2 and 3.

back ext/hip ext unbroken


Back is smokin

Laura f/48/5'7/155

Comment #275 - Posted by: power-girl at December 16, 2010 3:52 PM

the pic was taken from the wrong side.

Comment #276 - Posted by: vlad at December 16, 2010 3:56 PM

Bingo, what say ye ?

#265 Lan - hilarious !

Comment #277 - Posted by: BL at December 16, 2010 4:09 PM

Just to clear the air, I took the pic.
No, she wasn't standing on anything, I just couldn't move back further due to a wall behind me.
Yes, she can do chest to bar. No, this wasn't Kip because the supporting beam had a bit of dry rot from the sea air and may have broke.
No, it wasn't staged. It was taken from my Unit 6 at The Crane hotel.
Yes, there are a few nude beaches on Barbados (#165). One is just east of The Crane, over an out cropping of rocks. The other is Bottom Bay(google it).
If you don't like absence of the bikini strap, move to Iraq, or out of 'Little House On The Prarie'(wasn't that one girl in that show hot!)
Yes, she has muscle and is strong. How many crossfitters globally can rip through a wod at Rx AND run 100 miles through single track in under 30 hours. 'Fit' people can do both, not just one or the other.
Oh, and she can blow through 2000 meters of open water sans wetsuit too....!!
No, she's not a dude. If she was, then I'm gay. I'm not gay.
# 145: Dead goat? Coincidently there are usually about 6 live goats out front eating grass.
No, there won't be a pic of me doing a pullup on the site tomorrow. The female physique is much more of an art form than any male.
I hope I pretty much covered it.
That was just to clear the air for the few haters, doubters, jealous types and those that just emmigrated from Iran.
Perhaps I'll comment on the bathwater in a later post.....

Comment #278 - Posted by: Mark M at December 16, 2010 4:10 PM

35# dumbell 3:07

Comment #279 - Posted by: Gordon Kehoe at December 16, 2010 4:16 PM

As rx'd: 8.22
w/ 55#KB, strapped to waist w/ webbing.

A high court in London has upheld a decision to grant bail to WikiLeaks founder Julian Assange. But what about U.S. Army Private Bradley Manning? The Army intelligence analyst has been held for the last seven months on suspicion of leaking the massive trove of government documents to WikiLeaks. blogger Glenn Greenwald says Manning is being held under conditions that constitute cruel and inhumane treatment—and even torture.

Comment #280 - Posted by: Espinosa m/25/5'11"/165 at December 16, 2010 4:22 PM

Its incredible how some of you comment.

Take a look at what's she accomplished so far. I did a simple google search and came up with this from her site.

Javelina 100k- 14:33
Big Sur Trail Marathon- 4:32:15, 2nd Female
Bulldog 50k- 5:44: 46
Western States 100 Mile- 29:54:35
Whoo’s in El Moro 50k- 5:34 PR
Wild Wild West 50k- 6:12, 4th Female
Copper Canyon 50 Mile- 10:23, 4th Female
Coastal Challenge Stage Race- 1st Overall
Avalon Benefit 50 Mile- 9:30 PR

Those are ridiculous.

Some of you need to relax.

She's an ultra marathoner so please don't question her training or muscle. She's got a nice frame and as earned it. You don't like the picture, don't come to the site then. But don't criticize her for this and all her hard work.

If you're not coming to this site anymore because you're afraid of what your kids are going to see - well then you might as well lock them in their rooms, take away the TV, any type of magazine, the internet and facebook and have no contact with friends. If this site is the reason you won't show your kids - I think you may have other issues to deal with first.

Also, why is it okay for there to be half naked ripped men on the front page but not a women's back?

Completely outrageous some of you.

Comment #281 - Posted by: Charlie at December 16, 2010 4:26 PM

@Espinosa: cruel, inhumane tx and torture are too good for a piece of treasonous, traitorous crap like Manning.

Comment #282 - Posted by: Patriot at December 16, 2010 4:28 PM


40lb vest for pull ups

Comment #283 - Posted by: Brandon Burritt at December 16, 2010 4:28 PM


W/U: weighted pull-up, 4x2 at 10-20-30-40#; 45# good morning, 1x8.

As Rx: 4:41 with 50# (hung two 25# plates to a dip belt).

C/D: BP, 145x3 - 165x3 - 185x7.

Really felt that last round of pull-ups. Nice bookend to this cycle.

Comment #284 - Posted by: rjf (Since 07-20-07. WOD no. 935) at December 16, 2010 4:30 PM

40lbs broken sets

Comment #285 - Posted by: Hale at December 16, 2010 4:30 PM

20lb vest


Comment #286 - Posted by: b. at December 16, 2010 4:33 PM


As Rx’d: 7:32 w/ 25# plate

Comment #287 - Posted by: Daniel B at December 16, 2010 4:49 PM

20# vest for pull-ups and back extensions and 15# DB for pull-ups


Comment #288 - Posted by: PatS at December 16, 2010 4:50 PM


2 pood kb: 6:52

Comment #289 - Posted by: jnel at December 16, 2010 5:01 PM

spoken like a true patriot

Comment #290 - Posted by: Espinosa m/25/5'11"/165 at December 16, 2010 5:10 PM

WU: Burgener, etc.
SN long pull-OHS-SPress
SN balance


3:38 + 55lb KB on belt
(all unbroken)

then PCx5-185-185-185
SN+SN balance:95-135-155-175

Run 30:30x8 easy


Comment #291 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 16, 2010 5:22 PM

3:48 with 50# vest

Comment #292 - Posted by: jdisch at December 16, 2010 5:24 PM

#148 Alexa-
Beautiful photo. Please don't apologize to the keyboard warriors, it only encourages them.

#277 Charlie-
Right on.

Comment #293 - Posted by: Aaron Arehart at December 16, 2010 5:24 PM

Why are we all so embarrassed about seeing the human body.

Comment #294 - Posted by: Evan at December 16, 2010 5:28 PM

Joel- sponsored by genr8? or she/boyfriend works for them?

Comment #295 - Posted by: jennab at December 16, 2010 5:28 PM

Well I hope we see more of Alexa soon! No pun intended. Gotta love the blonde hair.
I the jealous types were just mad that she's in Barbados and they are probably in a snow drift!

Comment #296 - Posted by: Todd at December 16, 2010 5:32 PM

10:48 as rx'd

with 20 kg kettle bell (44 lbs)

probably should have gone a little lighter - really struggled that last set

Comment #297 - Posted by: marky mark at December 16, 2010 5:33 PM


Comment #298 - Posted by: slap at December 16, 2010 5:36 PM


As rx'd with 40lb weight vest: 6:05

I must have wasted two minutes strapping the thing on and occasionally collecting bars that fell out of the vest. Should have gone at least 10 pounds heavier.

More better faster

Comment #299 - Posted by: Marty at December 16, 2010 5:55 PM

4 min 49 sec. 30 lb vest

Comment #300 - Posted by: Scott Gave at December 16, 2010 6:03 PM

BL #274,

Been there re: this conversation; done that. Probably 8, 10 times in 5 years. Nothing but noise, as in signal/noise ratio. This kid Alexa is the real deal in Ultra stuff, and seems to be leaning toward a CFE/BMack path. IMO that's pretty cool. I hope she sticks around. Wouldn't you love to see her in a video with, say, Miranda and Nadia throwing down on Nasty Girls?

La meme chose...

Comment #301 - Posted by: bingo at December 16, 2010 6:04 PM

Burgener warmup, push-ups instead of dips

7:42 as rx'd with 2x10# ankle weights, back extensions with swiss ball.

Comment #302 - Posted by: Peter at December 16, 2010 6:31 PM

4 months Post Op Rotator cuff surgery
Injured left knee no bruising, PA says it just a strain,

Comment #303 - Posted by: Pete In Sun City at December 16, 2010 6:35 PM

Not impressed CQ

Comment #304 - Posted by: Justin at December 16, 2010 6:42 PM

20 lbs. vest- 6:06

Comment #305 - Posted by: Thinlizzie at December 16, 2010 6:49 PM

with 45lb DB
I had to go up and down the stairs between the PUs and the BEXs
Back extensions were unbroken every round.
-I think I will go extra heavy next time

Comment #306 - Posted by: Magnus 25/5'8"/160-165 at December 16, 2010 6:56 PM

check out crossfit footballs pic of the day

Comment #307 - Posted by: fintan at December 16, 2010 7:20 PM

Three rounds of:
10 Weighted pull-ups - 30# vest
30 Back extensions -30# vest
Probably should have removed the vest for the back extensions.... ah well

Comment #308 - Posted by: Rodney at December 16, 2010 7:21 PM


40# vest

Comment #309 - Posted by: JimL at December 16, 2010 7:38 PM

4:29 with 20 lbs.

Comment #310 - Posted by: Hughes at December 16, 2010 7:57 PM

4:44 with 45 lb plate attached at waist

Comment #311 - Posted by: Dan C at December 16, 2010 8:13 PM

cfwu(1 set only of pullups,2 sets BE)

40# in backpack for pullups
back extensions on 45 degree


Comment #312 - Posted by: Tim 34/5' 10/ 165 at December 16, 2010 8:52 PM

rd. 1 25 lbs
rd. 2 30 lbs
rd. 3 35 lbs

Comment #313 - Posted by: Pacers at December 16, 2010 9:00 PM

8:18, 35 pound kettlebell. I started with 53 pounds, but it would have taken far too long so I dropped to 35 eight reps in. Still brutal.

Comment #314 - Posted by: hillmanb at December 16, 2010 9:24 PM


Box jump x 20
Air squat x 40
run 304m
Push press 40kg x 20
Push-up x 40
run 304m
Sit-up x 20
Burbees x 20
run 304m

Time: 09:45 (HR max186, avg176)
Near death experience...

Comment #315 - Posted by: Jyrki at December 16, 2010 9:38 PM

3:29 (40 lb DB)

Comment #316 - Posted by: KJ at December 16, 2010 9:41 PM

I love crossfit. I love the mainpage. I love most of the WODs, and I love the level of fitness it has produced in me personally. I also love the variety, and I've regularly used it as a program to inspire my soldiers to strive for physical excellence. I drink the Kool-aid and I heartily recommend the program to almost anyone.

No community is perfect, I'll give you that. But having read a lot of the feigned indignation about the above picture from some of the more limp wristed of you out there, I'm very reluctant to endorse the Crossfit community. I certainly wouldn't stake my name to it.

Comment #317 - Posted by: Hugh J. at December 16, 2010 10:12 PM

love the pic get over it she's got a good body due to crossfit,didnt know a back was to offensive,poeple that dont like it get over it and shut your eyes at the beach

Comment #318 - Posted by: tom.w. at December 16, 2010 11:00 PM

PLEASE don't judge the community by the comments on the main page. The haters are good for a laugh though. Naked does not equal pornography.
It takes imagination to do that.

Comment #319 - Posted by: Old Man Dave at December 16, 2010 11:08 PM

10 strict pull-ups 30 good mornings with 35lb bar. three rounds for time. 5:50

Comment #320 - Posted by: hillmang at December 16, 2010 11:15 PM

10 strict pull-ups, 30 good mornings (35 pound bar), three rounds. 5:50.

Comment #321 - Posted by: hillmang at December 16, 2010 11:16 PM

reading some more comments.

some people are just jealous.

i can't believe some classify this is porn.

its a back people.

CHILL OUT!!!!!!!!!!!

Maybe you're focusing to much on the picture and not enough on the WODS.

Comment #322 - Posted by: Charlie at December 16, 2010 11:17 PM

as rx'd

5:00 35lb

Comment #323 - Posted by: kevin castillo at December 16, 2010 11:22 PM

M / 6'0 / 177lbs / 33yrs

40lb weight / time not relevant since I have a torn Meniscus and running to the next station has become a slow drag of right leg.

Comment #324 - Posted by: JoeK at December 17, 2010 4:39 AM

I have two words to say...!

Gorgeous woman! I get to tear this wod up today and my testosterone just jumped to a record high!

Comment #325 - Posted by: body-mechanic at December 17, 2010 4:59 AM

Mark M: Great response!

Comment #326 - Posted by: Steven M. Platek, Ph.D. at December 17, 2010 5:07 AM

'Partial nudity'? It's a girl in a swimsuit. What is this, ?

Mark M; love your comment

Comment #327 - Posted by: Stefan Nilsson at December 17, 2010 5:24 AM

Only had 20# vest at the gym... could have gotten creative, but it's Friday, let's be real.

3 RFT with 20# vest:
10 Pull-ups
30 back extensions

Time: 3:23.

Beautiful pic, and Mark M you are my hero.

Have a great day everybody!

Comment #328 - Posted by: Slav 23/m/5'8"/160 at December 17, 2010 5:40 AM

Rounds were 1:42/1:33/1:23 with 11 pounds in a backpack. Somehow I got faster...

Comment #329 - Posted by: Kristina F/27/5'3"/122 at December 17, 2010 6:16 AM


Good mornings subbed for back extensions
Used 30 lb db between legs

thanks for the all the great pics.

Comment #330 - Posted by: Kevin McClellan 49/195 at December 17, 2010 6:32 AM

Hello beautiful people, hello trolls!

It's Friday, let's celebrate! This is not porn... it's just an human being like you and me.


Comment #331 - Posted by: Rodolpho at December 17, 2010 7:39 AM

Did this WOD with Weighted ring dips instead.

3 rounds

25 lb(db in feet) Ring dips x 10
Back extensions x 30


I need a weighted vest. Holding a db in your feet with five fingers on is painful!

Comment #332 - Posted by: t at December 17, 2010 8:08 AM

Paul: (20#) 2:52
Harold: (25#) 2:56
Jen: (25#) 3:23
Eric: (25#) 4:11
Gunnar:(40#) 4:27?
Chris: (25#) 5:35
Lauren: (no weight) 4:35
Shawn: (jumping pullups) 3:23

Comment #333 - Posted by: jenniferg at December 17, 2010 9:09 AM

this is much better than the picture of a dead bear

Comment #334 - Posted by: Anton at December 17, 2010 9:21 AM

30 # DB


Comment #335 - Posted by: ferb44 190# at December 17, 2010 9:42 AM

To all the people thinking this is porn...I don't know what you've been watching...but this pix isn't porn...sheesh...

Comment #336 - Posted by: Tokenn at December 17, 2010 9:43 AM

This is my FIRST comment on the CF mainsite blog. The reason I feel so compelled to comment is because all of you who fly the banner of the picture of the day being porn need to have a reality check. Like many before me have have said, if you truely believe that you can no longer recommend this site because you are "afraid" of what will be posted next, then you probably should pack your things and live in a cave. Somewhere in our history of human beings we have made a rapid change from seeing the human form, male and female, as an artform to seeing it as porn. Maybe those who have declared that crossfit have lost something along the way should also steer clear of your local art museum, cause you WILL be disapointed by the amount of "PORN" they have there. Believe it or not haters but this is a VERY tasteful picture that is depicting a strong and healthy female. Something that 95% of all the people who join the site are trying to achieve. Why not use this as motivation? Why not tell your kids that this is a girl that is healthy and in shape and wants to show the crossfit community all that she has accomplished? If you have any ill feelings towards this picture then i don't want you here. GET OUT! Crossfit has not place for uptight people like you.

Comment #337 - Posted by: Chuck Geyer at December 17, 2010 9:51 AM

3 rds.
10 reps weighted pullups (10lbs) all sets broken
30 back ext.


Comment #338 - Posted by: knodes at December 17, 2010 10:40 AM

6:34, with 15# dumbbell.

Also did hang power cleans, singles:

Comment #339 - Posted by: Carole F/52/5'6"/133 at December 17, 2010 10:44 AM

Only weight I had was my steel toed boots...


Rowed a 2K in 10 flat after WOD

Comment #340 - Posted by: The Anaconda at December 17, 2010 11:22 AM

40lbs kettlebell attached

Comment #341 - Posted by: Phatty at December 17, 2010 11:55 AM

m 5'10 200lbs

10 pullups w/46lb vest
30 back extensions


kinda mad at myself cause my last round was by far my fastest...left too much in the tank

Comment #342 - Posted by: NathanK at December 17, 2010 1:31 PM

correct me if I'm wrong, but I've never seen Crossfit as a "family friendly" type of community. Maybe it's because my first exposure was in the Marines but every affilitate i've been to has been all about portraying and selling the brand as a hardcore workout. Balls to the wall GFY style workout. Affiliates have "look better naked" challenges and "Paleo Challenges" where the winner is based of improvement in performance AND appearance. Pictures like this are very common in those competitions and in the fitness world in general. IMO if this picture offends you, then get out. I wouldn't want you at my affilitate.

Comment #343 - Posted by: David G at December 17, 2010 1:33 PM

Did someone say there is a tree in this picture? Wierd, I didn't notice it...

Comment #344 - Posted by: wittmer341 at December 17, 2010 1:44 PM

6:00 w/ 45 lb kettle bell

Comment #345 - Posted by: Seth H. at December 17, 2010 1:50 PM

6:56 bodyweight

Comment #346 - Posted by: myles456 at December 17, 2010 5:37 PM

This image is not about sex . . . it's 2010--how can so many people confuse this?


Mark--don't let the cretins keep you from your hobby! :-)

Comment #347 - Posted by: Andrew at December 17, 2010 5:42 PM

Three rounds of:
10 Weighted pull-ups (20 lbs)
30 Back extensions

Time 7:30

Comment #348 - Posted by: Jeff Gebbie at December 17, 2010 5:48 PM

Hurt my Elbow Sombo Playing the other day, so I just did 35 lbs dumbbell in legs and ran through it, didnt have my stop watching with me, so not sure how long it took. Ran a mile before and after too, I need the cardios!

Comment #349 - Posted by: Jeremy Drenning at December 17, 2010 6:05 PM


Comment #350 - Posted by: mcdontron at December 17, 2010 6:21 PM

10# strict pull-ups

Comment #351 - Posted by: greg 39/6'3"/214 at December 17, 2010 6:25 PM


Comment #352 - Posted by: Libbie at December 17, 2010 7:00 PM

I did the 101214 WOD, waited 8 minutes then

Three rounds of:
10 Weighted pull-ups - 25# strict
30 Back extensions


Comment #353 - Posted by: tdhalls at December 17, 2010 7:25 PM

Jeff @ home
53# and 26# kb hung from waist

Comment #354 - Posted by: Jeff & Charity @ CF Snohomish at December 17, 2010 9:40 PM

SUB 110# pd


Comment #355 - Posted by: Ticotexas M/41/69/157 at December 17, 2010 9:44 PM

Last workout performed at SpitFire CrossFit Gym at Joint Base Balad, Iraq.
Re-deploying back to states tommorrow!! Next workout from Al Udeid Air Base, Qatar on the way home! :)

Comment #356 - Posted by: Don M at December 17, 2010 11:46 PM

3 rounds

10 Pull-Ups
30 Back Extensions
50 Sits
4 Minutes of Rower

Comment #357 - Posted by: dyagg at December 18, 2010 6:48 AM

As Rx'd with 25# plate

Comment #358 - Posted by: Garth M/28/6'2"/185lbs at December 18, 2010 9:32 AM

35 yom 210 bwt

6 rds every other minute (go at 0/2/4/6/8/10)
24yd shuttle (4/4/8/8yds-around cones at 4 and 4)
5 pull-ups
15 double unders
5 hang power cleans @ 135lbs
note: >=1 sec penalty if you touched the cones or came up short on the last touch
times 55/47/41/40>/38/36

Comment #359 - Posted by: brian t at December 18, 2010 10:55 AM

7:21 with 30 lb attached to belt. Would have probably been around 6:00 but like justaman, getting in and out of belt was hilarious.

Comment #360 - Posted by: preacherman at December 18, 2010 11:03 AM

15:11 w/ 20lb vest & good mornings w/ vest piled on back of neck. .6 mi run each way w/ vest warm up.

Comment #361 - Posted by: kevin o at December 18, 2010 11:46 AM

25# Weight hanging from a belt.

Comment #362 - Posted by: Dryw m/32/180 at December 18, 2010 12:31 PM

7:00 w/ 55# DB held between legs

Comment #363 - Posted by: Jette 41/M/5'11"/175 at December 18, 2010 1:02 PM

4.33 40lb db

Comment #364 - Posted by: Rosie in Atl at December 18, 2010 3:09 PM



15kg, 120 superman flutter kicks for 30 back ext

Comment #365 - Posted by: pz at December 18, 2010 6:26 PM

31 yom, 190 lbs


50 lb, subbed supermans

Comment #366 - Posted by: Jeff Weltmer at December 19, 2010 7:21 AM

9:02 (35 lb KB tied to belt and extensions from ground; needed time to take off and put on belt)

Comment #367 - Posted by: cleib23 (M/27/5'8"/165) at December 19, 2010 8:28 AM

Used 2 Green AF bands for pullups


Comment #368 - Posted by: KC at December 19, 2010 11:19 AM

4:58 with #45 KB

Comment #369 - Posted by: amped 36/M/195/6" at December 19, 2010 12:09 PM

8 mins

3 rounds:
10 x body weight pullups
30 x 45lb GMs

Comment #370 - Posted by: Scooter at December 19, 2010 4:21 PM


Comment #371 - Posted by: chavez at December 19, 2010 4:26 PM

f 29/5'7/124
135 lb deadlift, ghd situps

m 29/6'1/183
225 lb deadlift, ghd situps

Comment #372 - Posted by: OFQ-MD at December 19, 2010 6:51 PM


Dual Pulley 8.75

Comment #373 - Posted by: JT at December 19, 2010 10:56 PM

Don M, appx #356: Congrats and welcome home! and thank you.

Mark M: you are one lucky man.

Comment #374 - Posted by: bert at December 20, 2010 7:16 AM

3:51 - 20lbs vest

Comment #375 - Posted by: Garrison Muller at December 20, 2010 11:06 AM

Don't know how much the vest weighed but I'm guessing 30-40 lbs. As RX'ed,


Comment #376 - Posted by: Chad at December 20, 2010 12:25 PM

8:36 as Rx'd with 20 pound vest during pull-ups only


Comment #377 - Posted by: Logan S at December 20, 2010 1:03 PM

3:38 w.o. weight and on rings

Comment #378 - Posted by: holmes11b at December 20, 2010 4:21 PM

5 Rounds
7 Squat Cleans, 135 lb
50 Double Unders

Comment #379 - Posted by: B. Rhaly at December 20, 2010 10:41 PM

25 lbs., and subbed sit-ups for back extensions


Comment #380 - Posted by: Manchild at December 21, 2010 4:05 AM

Rx'd (except I kipped a bit...not sure if that's allowed)

16# (6# ALICE pack w/ weight)


Agree that all the vitriol over this pic is unwarranted. I understand the concern over modesty, but I think a lot of the problems we have in the US stem from the puritanical over-sexualization of the body; like freaking out over women breastfeeding in public.

Comment #381 - Posted by: XAF at December 21, 2010 10:53 AM

20lb DB


Comment #382 - Posted by: Ukkrew at December 21, 2010 12:00 PM


20lb weighted PU
back extensions were unbroken
had to run up and down stairs between PU bar and back extension machine.

Comment #383 - Posted by: Dexter 18/6'0"/145 at December 21, 2010 6:25 PM

15 lb.
about 10 mins

Comment #384 - Posted by: Bill at December 21, 2010 6:39 PM

PU" 20lb DB x10
BE: x30
3 rounds, 6:06

Comment #385 - Posted by: Harpo m/43/145/5'7" at December 22, 2010 1:19 PM

25 lbs on belt, swiss ball back X
time unknown, but Nikki beat me doing 3rds DL/Situp

Comment #386 - Posted by: ajax at December 22, 2010 7:29 PM

Used 35 pound plate at DSU


Need to work on doing more than one weighted pull up at at time...these were pretty much one pull up with hands facing me one with hands away rotating the whole time one at a time

Comment #387 - Posted by: Cleveland at December 22, 2010 10:52 PM

CFWU x 3; no pullups, Ringdips & HSPUs subs

#20 DB, pullups 5 + 5
24 + 6
24 + 6


Comment #388 - Posted by: F15E_WSO/M/48/180 at December 23, 2010 8:44 AM

35 m/ 193 lbs.

26 lb. Kettlebell on chain belt

Comment #389 - Posted by: kgw at December 23, 2010 2:35 PM

40# vest

Comment #390 - Posted by: RB at December 23, 2010 5:17 PM

20# vest ...should go heavier.

ran 20mins after @ a good pace with lots of hills!

Comment #391 - Posted by: jen osborn f/27/175/5'11 at December 24, 2010 7:52 AM

6:31 RX'd with 30 lb vest. 6 WPU unbroken in third round. 500M row before WOD 1:33.

Comment #392 - Posted by: Craig Fletcher M/39/6'4"/215 at December 24, 2010 9:00 AM

3:27 40#


Comment #393 - Posted by: jayhawkcf at December 24, 2010 10:04 AM

CFWU-3. 12 pushups instead of PU 2nd. Superman. Burgener. DU. K to E.
6:34 w/30 lb vest.
Took too long messing with/adjusting vest after each back ext round.
Last 2 PU sets broken. 8+2, 6+2+1+1
Consider 35 lb next time. Maybe w/5 between feet to get used to holding weight.

Comment #394 - Posted by: jrm at December 25, 2010 5:49 PM

Alexa, you are beautiful! Anyone who says different is jealous. This photo is the prime example of what crossfit and eating right can do for a body. Good, lots and lots of good.

Comment #395 - Posted by: Ash at December 27, 2010 11:55 AM


with 30 lb DB
Also, used a normal gym style back extension stand.... I made sure that my toes stayed pointed straight for hammies and also unloaded my quads at the top of each rep to get full activation of posterior chain. It's no GHD, but it works pretty close if used right :)

Comment #396 - Posted by: Shane/32/6'/190 at December 27, 2010 1:01 PM

15lb db - 9:50

Comment #397 - Posted by: dsm19 M/32/6'0/210 at December 27, 2010 5:39 PM

Three rounds of:
10 Weighted pull-ups
30 Back extensions

7:59 with 20 pounds

Comment #398 - Posted by: Louis Herrera 51 70" 180 at December 27, 2010 11:00 PM

solid wod, always find back extensions a great struggle.


Comment #399 - Posted by: Dan in Coatesville, PA at December 28, 2010 5:33 PM

Missed...on honeymoon in Costa Rica!

Comment #400 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:33 PM

5/3/1 deadlift and overhead press

as rx'd - 5:02 with 15lb DB

Comment #401 - Posted by: Casey at December 30, 2010 11:21 AM

My first main site post -

Just to say -

Alexa, you're amazing! Good on you. You look HOT!

Had a good laugh reading some of the posts. Whatever. Everyone has their point of view.

I'd prefer my daughter (and my son for that matter!) see photos of you revealing your bod than the emaciated girls in the pages of all the fashion mags and on TV.

Comment #402 - Posted by: Tori at December 31, 2010 2:02 AM

As Rx'd with 20# vest, 9:32

Comment #403 - Posted by: BCG at December 31, 2010 8:00 AM

Sub'd 45# barbell good mornings, 20# vest: 3.42

Comment #404 - Posted by: Michael K. Honcho M/32/5'10"/180 at December 31, 2010 8:53 AM


10k pull ups (10, 7-3, 7-3)
back ext. over swiss ball, feet hooked under bench

took an extra day off yesterday feeling the onset of a cold.

Comment #405 - Posted by: zenoperegrinus at January 2, 2011 2:51 AM

stop laughing :p

Comment #406 - Posted by: zenoperegrinus at January 2, 2011 2:58 AM


Comment #407 - Posted by: bookworm at January 2, 2011 3:16 AM

20 pound vest


Comment #408 - Posted by: ryan k at January 2, 2011 1:05 PM

20 pound vest

mike 11.20

ryan 9.19

Comment #409 - Posted by: ryan k at January 2, 2011 1:06 PM

3 rounds:
10 35lb weighted pullup (4,2,4)(3,2,2,2,1)(3,2,2,2,1)
30 back extension (20,10)

15:00 01/03/2011

Comment #410 - Posted by: johnathon in seattle 29/5/8/164 at January 5, 2011 9:30 AM

Dead hang, no weight
Good mornings


Comment #411 - Posted by: JerryM (m/39/6'2"/240) at January 8, 2011 4:12 PM


as rx'd, d/h pull ups wi 15kg

Sn halt d/l's, Sn p/u's,cln & jrk,p/jrk,and 10 rft,5 cln & jrk @ 61kg,one round of Cindy,
not a good day

Comment #412 - Posted by: Peter Keenan Scotland at January 11, 2011 6:14 PM

4:56 Rx with 35# KB on pullups

Comment #413 - Posted by: MNinKC at January 12, 2011 9:44 AM

30 lb db

Comment #414 - Posted by: Doug at January 18, 2011 2:08 PM

5:27 w/ 45# plate

Comment #415 - Posted by: MoGreene at January 29, 2011 12:49 PM

10 Weighted pull-ups (30lb db)
30 Back extensions

3 rnds 15 min
took it easy like a sunday morning

Comment #416 - Posted by: joe138 at February 1, 2011 7:08 AM


25lbs dumbell between ankles


Comment #417 - Posted by: Antun Karlovac at February 6, 2011 8:13 PM


With a 20# vest: about 9 minutes (had to wait a bit before I could use the back extension on the last round).

Comment #418 - Posted by: jiggastemple at March 3, 2011 9:31 PM

I did this workout on March 23, 2011. I'm working around my sprained wrist this week. I did a 5 minute warm-up on the elliptical machine. Then I did one round of the CFWU plus TRX Y, T, reverse Ys. I went light on the pull-ups (70 lb. assistance for 5 reps) due to the workout. I also went light on the dips due to my wrist (70 lb. assistance for 10 reps).

My first ten pull-ups I did with an additional 10 lb. plate. My last two sets of 10 I did at BW, and the last 4 reps overall I had to do jumping pull-ups + negatives. I did V-grip or palms facing each other pull-ups due to my wrist. I had the back extension machine at the lowest angle of 35 degrees and extended to a 6.

I finished in 12:30.

Comment #419 - Posted by: RJB7 at March 23, 2011 3:47 PM

10 Weighted pull-ups (25lbs)
30 Back extensions

3 rounds 20 min
long lines for pull up bar killed my time

Comment #420 - Posted by: pete99 at March 24, 2011 10:03 AM

5 kg

Comment #421 - Posted by: Silva at April 18, 2011 6:34 AM

8:21 with 45# DB.

Comment #422 - Posted by: Mel/38m/5'10"/180 at June 14, 2011 11:04 AM

All people deserve wealthy life and mortgage loans or small business loan will make it much better. Because people's freedom relies on money state.

Comment #423 - Posted by: AishaBuck22 at August 8, 2012 11:37 PM

That's good that we are able to take the loans moreover, it opens new possibilities.

Comment #424 - Posted by: BarbaraHUDSON at August 8, 2012 11:38 PM

6:02 with 25lb belt

Comment #425 - Posted by: William M. at August 22, 2014 11:50 AM
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