December 19, 2010

Sunday 101219


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Kristan Clever 17:06 (205lb dead, 30" box, 16lb ball, 35lb plate), Jason Khalipa 17:28, Kevin Montoya 17:39, Rebecca Voigt 20:52 (205lb dead, 30" box, 16lb ball, 35lb plate).
Post time to comments

Compare to 100528.


Enlarge image

Reebok CrossFit One.

"Roundtable in Tahoe: Outlets Outside CrossFit", CrossFit Journal preview video [wmv] [mov]

"Split Jerk Class" with Tony Budding at Reebok CrossFit One - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Mobile Carriers Dream of Charging per Page by Ryan Singel, Wired.

Posted by lauren at December 19, 2010 5:00 PM

Reebok CrossFit One. And so it begins......

Comment #1 - Posted by: Anthony at December 18, 2010 5:04 PM

Lieutenant Nutall - R.I.P. Thank you for your service. The CrossFit Nation will honor you! CrossFit Nation!!!!!!!!!!

Comment #2 - Posted by: JD at December 18, 2010 5:09 PM

That places looks like an AWESOME venue for the Games!

Comment #3 - Posted by: J.T. at December 18, 2010 5:15 PM

Reebok and CrossFit, eh?

The beginning of the end.

Comment #4 - Posted by: XFitJay at December 18, 2010 5:16 PM

Well it's been a little over six months since the last mass lamentation and wailing of the CF community over something that turned out to be a pretty good idea (holding the games at the HD center).

If everyone trusts CF enough to follow the programming, and you do, could you please trust CF to be about the right things and not assume they're going to ruin the community automatically?

Or at least just wait until HQ really does do something detrimental before going batshit?

It gets really tiresome to hear you all caterwauling for no reason.

Comment #5 - Posted by: Some Dude at December 18, 2010 5:29 PM

Funny to see Dr. Romanov wearing the RIDICULOUS-NOT-SO-POSE shoes. Zigtechs really?

Comment #6 - Posted by: Matt at December 18, 2010 5:32 PM

OMG the zigtechs are so ridiculous.

They briefly showed a crossfit athlete and shoe designer, i hope the designer was saying: " what you are telling me is, you want the complete opposite of our ridiculous new flagship shoe?"

Comment #7 - Posted by: Michael T. at December 18, 2010 5:38 PM

What is the most efficient way to run with a 45# plate?

Comment #8 - Posted by: dan at December 18, 2010 5:42 PM

You guys don't understand! The Zigtechs send a SHOCKWAVE of energy from your heel to your toe propelling you FASTER! Even if that were true, anyone smart isn't landing on their heels. That box looks awesome (they have like 25 rowers!) but Rebook is the anti-crossfit.

Comment #9 - Posted by: Jay at December 18, 2010 5:50 PM

#7, great question - I change positions (hugging the plate to my chest, 1 handed straight arm, behind the head, etc...)throughout the run to minimize the strain of holding it a single position. I believe that is point of this exercise is to force you to use all your body.

Anyone else have thoughts on technique?

Comment #10 - Posted by: greg 39/6'3"/214 at December 18, 2010 5:51 PM

Oh crap... it's happening.

Comment #11 - Posted by: Kimberly at December 18, 2010 5:52 PM

I think anybody who had been to the expo at the Orange County fairgrounds wouldn't be so negative about the Reebok thing. Coach Glassman seemed pretty confident that it was a company he could work with without "selling out" or changing Crossfit. I don't know if they released that video yet in the journal. I'm sure it will come out sooner or later. Plus, have a little faith that the powers that be wouldn't allow a big company to F up the Crossfit we all love. Jeez!

Comment #12 - Posted by: Amykr F/38/5'9"/143 at December 18, 2010 6:00 PM

What, no hook grips?

Comment #13 - Posted by: Matt S at December 18, 2010 6:15 PM

#7, as fast as you can

Comment #14 - Posted by: Steve M/34/6'3/190 at December 18, 2010 6:18 PM

Whats up with the Reebok site? Who are the trainers, where is it, when are the classes?

Comment #15 - Posted by: Josh at December 18, 2010 6:21 PM

Having watched the video, I'll be stoked if they can take crossfit more mainstream without diluting it. Especially if it means I don't have to hear any more "authoritative" quotes in the magazines warning women to do light weight so they don't get too big, that triathlon is the answer to fitness, or that weightlifting makes a guy tight and slow. Anything to reduce the firehose of crap that is deluging from the fitness industry. People will be much better off if they learn from crossfit rather than armchair journalists.

Comment #16 - Posted by: Matt S at December 18, 2010 6:25 PM

#11, I and many others are no where near Orange County and this is the first we're seeing or hearing of a relationship between CF and Reebok, which is clearly the underlying message here. It's hard not to be a little weary. After all, this is a company known for making shoes you needed to "pump up" in order to play/perform better. Really? No thanks. I'll keep my INOV-8s.

Comment #17 - Posted by: Kimberly at December 18, 2010 6:39 PM

i'm like a week behind and instead of Whitten I did this today:
Start where ever you’d like. There is a 45min time limit. Perform Eight rounds for time of:
8 KB/DB Swings 55lb (24kg) /35lb (16kg)
8 Pull-ups
8 Box Jumps 24/20″
8 Thrusters 95/65lb
8 Knees to elbows
8 Deadlifts 205/135lb
8 Push-ups
8 Push Press 95/65lb

rxd in 25:00


Comment #18 - Posted by: AJ at December 18, 2010 6:50 PM

#11, I and many others are no where near Orange County and this is the first we're seeing/hearing of a relationship betweeen CF and Reebok, which is clearly what the underlying message is here. It's hard not to be a little weary because, after all, this is a company known for making shoes you had to "pump up" before your workout. Really?? No thanks. I'll keep my INOV-8s.

Comment #19 - Posted by: Kimberly at December 18, 2010 6:51 PM

This might blow your Reebok Pumps to hear it, but Reebok is interested in moving in the direction of CrossFit's style, and not having things the other way around.

Coach Glassman spoke at length about this in Oahu two weeks ago. It was filmed, and he was at the top of his game. I hope it will be on the site sometime soon.

Comment #20 - Posted by: TRN III at December 18, 2010 7:43 PM

Reeeeeaaaally? Reebok? Are you kidding me? They have yet to make a decent shoe, yet CF is hopping in bed with them? Nice... Money talks...

Comment #21 - Posted by: bburgultrarunner at December 18, 2010 7:58 PM

Reebok may be a nice partner for CFHQ - they certainly have the bucks. But Romanov has spent years telling everyone about the importance of low profile shoes for Pose tech running. Him running in these jokes - even if just for demo purposes - is a prime example of what happens when you start to go shake hands with these corporate deals. It reeks. It also makes it a hell of a lot harder for me as a running coach to explain to a recent recruit of Pose running. 'Well is saw Dr.Romanov in them so they must be ok..."

Whatever. Glad to see you guys are making big bucks. I look forward to seeing more Reebok shoes on the Mainsite now.

Comment #22 - Posted by: myles at December 18, 2010 8:15 PM

Not sure how I feel about this.

Looking at the two entities separate from one another, my personal opinion is similar to the consensus here in regards to Reebok: they've had a pretty horrendous track record and even now with their ridiculous current "zig" line. From a business perspective, I really don't think they knew what they were doing, and how they managed to get in good with HQ is still something that baffles me. This is a huge plus for them if they play their cards right.

As far as HQ, with the limited commentary from the first few posts and most likely the likes to follow, as some of you have voiced earlier, I think Coach and the powers that be know what they're doing, whether it's a strategic business endeavor or what have you.

My concern is that I have always felt that CrossFit has always been a community-driven organism ... Reebok a business organism and profit-driven. If any kind of alliance forms, I see potential for all sorts of complications to arise, but again through the years I think HQ has shown their business savviness.

Comment #23 - Posted by: Will Shen at December 18, 2010 8:17 PM

I don't get what the problem/threat is...

Looks to me like Reebok opens a corporate gym for its employees to use and for product development. What is wrong with that? They have developed a working relationship with CrossFit at some level. I imagine they will become a sponsor of the games and some individual competitors (i.e. commericials, endorsements, etc). Sponsorships are nothing new. Some people in this community are so quick to criticize anything that is new or different.

I wish my workplace has a gym like that, instead of its crappy machines and aerobics area.

Comment #24 - Posted by: Ronnieboy at December 18, 2010 8:18 PM

I think I learned this the day I signed up for my level one ($1000 investment). This crossfit thing, it's a business and everyone has something to sell (shoes, equipment, lumbar, certs, etc). It's going to get worse or better, depending on how you view business partnerships. =)

Now I want some free zigtechsssss at my box!!!!!

Comment #25 - Posted by: Ryan Flynn at December 18, 2010 8:21 PM

It's amazing how many of you admittedly know nothing about the new relationship between CrossFit and Reebok but immediately start bashing it... I would say ignorance will ruin this community faster than any corporate relationship ever could.

Comment #26 - Posted by: jamie@CFA at December 18, 2010 8:23 PM

Rx'd 20:45

Comment #27 - Posted by: Ross Hanson at December 18, 2010 8:27 PM

#21 Jamie: Nicely put.

It's always nice to see a picture of Nicole on the site.

Comment #28 - Posted by: AllisonNYC at December 18, 2010 8:28 PM

#21 Jamie- you may be right but does that explain Romanov in the Zigs? Seems kinds counter intuitive hey? I mean the founder of Pose donning shoes - to coach in nonetheless - that are NOTHING like any shoe he has promoted before. Did I miss something or has Reebok changed the way our heels attach to our foot?

Comment #29 - Posted by: myles at December 18, 2010 8:34 PM

I agree with #24 myles.

#21 jamie

This is a huge company with all the resources available to create awesome, smart products. What do they produce? Zigtechs. Watch the commercial: (WFS). It makes me cringe. Pure greed and nonsense. I'm happy Crossfit got the huge endorsement they deserve the money, but won't support anything Reebok until they change their entire product line.

Comment #30 - Posted by: Jay at December 18, 2010 8:50 PM

@Jamie: I think people are just voicing their opinions and you do have to look at Reebok's track record.

With that being said, after watching some of the videos from some of the well known names on the Reebok | CrossFit One site, especially from what Josh Everette said, Reebok will be creating some goods with CFHQ's input. I speculate they may still carry their DMXs, Pumps, and Zigs, but the CF community will most likely have better access to the goods we want.

CrossFit is surely still somewhat of a counter-culture, but I also see the core of CF as being a philanthropy in fitness form. As much as it might be a bad "business model" in the "to-infinity" long-term, I know it sounds cheezy, but imagine if the world knew and benefited from what CrossFit has offered to our community. And this goes back to a pillar in CrossFit philosophy:
"The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other
for functional competence. Competence and dominance manifest through identical physiological mechanisms."

Comment #31 - Posted by: Will Shen at December 18, 2010 8:52 PM

The only thing I use this message board for is for workout time entry, so leaving comments like this is an extreme rarity. Here goes my first comment in regard to the Reebok/CrossFit partnership:

I'm genuinely concerned. It doesn't matter to me that CF main site regulars like Khalipa and Spealler say that Reebok is embracing the culture and is not trying to change CrossFit (see "athlete visits" tab on the Reebok website). Not to engage in hyperbole, but this is not going to end well for affiliates and people like me who click on the main site for our daily workout and then run through it at a regular gym. I'm sure people in-the-know will counter with evidence that HQ has fended off misguided attempts from mainstream fitness before and this is really a good thing for everyone, but to me something just doesn't feel right.

Comment #32 - Posted by: nsb at December 18, 2010 9:15 PM

The more I thought about it, the more I see how this move on HQ's part ties into taking steps toward achieving Coach Glassman's visions -- the definition of fitness, the sport of fitness, the real science of fitness.


Comment #33 - Posted by: Will Shen at December 18, 2010 9:26 PM

Quit the bullshit peeps and get on your metcon.
Crossfit has changed all our lives and now it will reach more people. Do your best to support your affiliates and community.
Get your friends and family to your local box and let your coaches lead them to a healthy lifestyle.

If you are a good affiliate with good coaching your box will thrive. Give it time and have faith in your growing community.

Crossfit can be done anywhere at anytime.

Continue to build our community and last but not least help inspire and change peoples lives for the better.

see you peeps at the games (from the bleachers)

Comment #34 - Posted by: Matt F. at December 18, 2010 9:28 PM

Reebok Crew,

Welcome to Crossfit. Get some/Have fun


Comment #35 - Posted by: Robert McBee at December 18, 2010 9:30 PM

I don't know what the hate is against the CFHQ minting some money with corporate sponsonship.

Dr. Romanov is a protagonist for Pose running. He didn't invent it. If he is whoring himself out for some corporate $, good for him. I expect CF community to have half a brain and separate the CF ideals from those whose objective is to make some money from CF phenomena.

Comment #36 - Posted by: Jack at December 18, 2010 9:45 PM

@Jamie-CFA: The community is ignorant cause information is full divulged.

The videos of CF all-stars on the Reebok affiliate seems to be grasping for legitimacy. Get all the big names on there and that will make it legit.

Before the Reebok box, what other box has been stroked like that in the beginning?

Comment #38 - Posted by: Matt at December 18, 2010 10:09 PM

I'm very excited by the Reebok news. Its obvious from the videos that Crossfit is infiltrating Reebok culture and not the other way around!

I hope more large corporations offer Crossfit gym's as a perk for there employees. Very cool!


Comment #39 - Posted by: Mike at December 18, 2010 11:04 PM

Reebok is interested in selling shoes and clothing - developed by their marketing departments. Zigtechs? Really?

CrossFit is currently an attractive outlet for their marketing message.

It's business. And the establishment of their in-house affiliate was bound to happen.

But that video with their employees spouting their exaggerated platitudes makes all this feel a bit cheesy. They sell shoes and clothing - and if pilates was the counter-culture rage, they'd have a pilates gym at Reebok tomorrow.

I can't help but be bummed out. I suppose I'll get over it.

Comment #40 - Posted by: CraigH at December 18, 2010 11:32 PM

25:27 w/ 225 DL Nice WOD

Comment #41 - Posted by: Ben Kueter at December 19, 2010 1:02 AM

Can't see why anyone could get upset about about this "Reebok relationship". After all, Adam only ate one harmless apple and that didn't cause many problems.

Comment #42 - Posted by: Ron McKinstray at December 19, 2010 1:51 AM

#42 Nice work...everyone else seems preoccupied with Reebok and I didn't want your work to go unnoticed! After all, isn't it all still in OUR control?! If Speal has a commercial holding a Reebok and puts food on his family's table, can't I still say "good job #42" even though I don't know him?!!? Just saying...

Comment #43 - Posted by: St. George M/42/175 at December 19, 2010 2:25 AM



110kg DL, 20kg DB thrusters, tuck jumps for double unders, treadmill run at 15% gradient for 20kg plate

Comment #44 - Posted by: pz at December 19, 2010 2:59 AM

as rx'd -27:05... great wod
camp dwyer afghanistan

Comment #45 - Posted by: matt c at December 19, 2010 4:06 AM


Comment #46 - Posted by: TomO/4/M/200 at December 19, 2010 4:13 AM

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

As Rx'd


Comment #47 - Posted by: Big Jake at December 19, 2010 4:27 AM

As rx'd with 16lb medicin ball

Comment #48 - Posted by: Jhaley 26/M/6'/165lbs at December 19, 2010 4:34 AM

10 hspu
25 BJ
DL @ 205#
25 WB
50 DU
400m w 45# treadmill

Comment #49 - Posted by: GBNT at December 19, 2010 5:05 AM


Comment #50 - Posted by: PatS at December 19, 2010 5:35 AM

as always with crossfit's expansion there are those who resist any coporate sponsorship along the way. i think a lot of people like the fight club idea of crossfit being alternative and underground. we're well past that.

my only concern would be any franchising of crossfit gyms to reebok. the rule has always been one individual gym owner - one gym. the last thing any box owner wants to see is reebok taking over the 20k sqft. former ballys space around the corner to open reebok/crossfit 2 or something.

other than that, the increased prize money and so on sounds great.

Comment #51 - Posted by: ken c at December 19, 2010 6:18 AM


subbed 20lb DB thruster for wallballs


just couldnt get my double unders today!

Comment #52 - Posted by: cosmo at December 19, 2010 6:18 AM

Comment #1, my thoughts exactly...

Comment #53 - Posted by: mike mcg at December 19, 2010 6:19 AM


as rx'd 18:49

Comment #54 - Posted by: Egor at December 19, 2010 6:29 AM

16:13 (PR) subbed tuck jumps and 40 lb DB thrusters

Comment #55 - Posted by: Tyler Scott at December 19, 2010 6:48 AM

Is this the first time they've had a Hero WOD and not had their picture and profile along with it?

Comment #56 - Posted by: Danny at December 19, 2010 6:58 AM

27:40 w/255 deads

Comment #57 - Posted by: Nickosaurus at December 19, 2010 7:15 AM

I think it's a little rediculous to assume Zigtechs will define the relationship with CrossFit. I would imagine in the future (maybe near future) Reebok will offer a line-up of products that are developed for CrossFit, so when you go to their site you'll have basketball, walking, CrossFit etc menu items. It would be a costly mistake on their part to invest in the community while not offering products the community would buy. Maybe this relationship will improve the access to the products we want and maybe our influence on them can improve their cool factor in the industry since this is such a outstanding community with unbelievable talent. I think this has potential to be a win win. This could be the catalyst to attract more and more athletes to the sport of CrossFit/affiliates. In the end I don't believe Reebok dreams of changing CrossFit but rather tapping into a rapidly growing market. As they roll out new products for us it only makes sense for them to promote CrossFit to expand that market

Comment #58 - Posted by: dan colson at December 19, 2010 7:48 AM

205 dl everything else as rx'd.
The wall balls smoked me!

Comment #59 - Posted by: M. Sands 40/m/155 at December 19, 2010 7:50 AM

21:47- hspu on parallettes hands to shoulders/ 255 lbs deads/ 33 inch box jumps/ 40lbs db thrusters for wall balls

Comment #60 - Posted by: mike d 148 5'7" 35 at December 19, 2010 7:56 AM


for time:
10 handstand push-up progressions (toes on squat rack)
225lb deadlift, 15 reps
25 box jumps, 24 inch box
35 IPS/ring pull-ups
70 thrusters, 43lb
120 tuck jumps
run 400 meters with a 45lb plate


Comment #61 - Posted by: jeglit (m/39/6'4"/220) at December 19, 2010 8:10 AM

32 rx'd need to keep training double unders - they are WAY harder when you are reeling from a wod like this!!!

Comment #62 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at December 19, 2010 8:15 AM

10 Incline Pushups
15 (135# Cleans)
30 Box Jumps
20 Pull-Ups
20 (25# Thrusters)
100 Double Unders
400M Run
4:00 Rowing
Good Workout for Sunday Morning

Comment #63 - Posted by: dyagg at December 19, 2010 8:25 AM

#56 Danny :
Not for repeats of hero WODs. They usually just show the picture of the hero the first time the WOD comes up.

Comment #64 - Posted by: Wyatt22 at December 19, 2010 8:33 AM

If today's wod is in fact a hero wod, then why has HQ not posted the fallen hero's picture like they usually do? Instead, they post a photo displaying Reebok and Crossfit together. This might not seem like a big deal to some, but it troubles me.

Comment #65 - Posted by: nixon at December 19, 2010 8:34 AM

They only post the picture and story the first time the hero workout is posted, this one has been done before. they are all listed in the faq though if you missed it the first time.

Comment #66 - Posted by: Devin C at December 19, 2010 8:45 AM

The video from the SICFIT link assuaged some of my concerns, but I'm still not sold. Get it? "Not Sold." Ba-zing!

Comment #67 - Posted by: nsb at December 19, 2010 8:47 AM

HERO workout posted and yet a corporate sponsor pic/story is posted and yet nothing has changed? Pose running in overhyped products, sad.....

Let me go down some Progen...... before I do my FRAN.

Comment #68 - Posted by: Tmo at December 19, 2010 8:51 AM

pullups all done butterfly
wall balls and double unders are nasty nasty nasty
2 minutes pr

Comment #69 - Posted by: charbs 25/185 at December 19, 2010 9:05 AM

Are 'yall kidding me....At the end of the day, how does a CF/Reebok partnership affect your Fran time or CrossFit Total? It will only have one impact....and that will be to expose what we love to more people.....

Comment #70 - Posted by: CF180 at December 19, 2010 9:08 AM

#28 AllisonNYC - I agree, it's great to see Nicole - she is an amazing woman, wish we saw her as often as in the past

Comment #71 - Posted by: Pete at December 19, 2010 9:10 AM

"Cindy on Steroids", details there.

Comment #72 - Posted by: bingo at December 19, 2010 9:31 AM

as rx'd 23:45, doubles took forever today

Comment #73 - Posted by: dan colson at December 19, 2010 10:00 AM

Hey, wait a minute...I missed this on the first look...did anybody else notice the big room full of people learning one of the basic lifts...and they're all using REAL BARS?! What, I feel so ghetto/trailer with my PVC pipe (sobbing heavily)

Comment #74 - Posted by: J.T. at December 19, 2010 10:11 AM

I thought it was "post time to comments"?

18:20 rx'd PR

:20 HSPU
:37 DL
3:50 (BJ+PU, 4:47)
5:41 WB
4:40 DU's
3:10 run

RIP "Nutts"

better pacing this time


Comment #75 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 19, 2010 10:13 AM

Surely this reebok this is good? If done right it means every crossfitter gets all the equipment theyve ever wanted designed exactly for that purpose because its been developed by listening to the people at the top of the crossfit ladder, obvisouly theyll come in and clean up the garage gym element to make it more attractive to outsiders but thats just to get more people in, am i wrong??

Comment #76 - Posted by: Brendon at December 19, 2010 10:34 AM

Surely this reebok thing is good? If done right it means every crossfitter gets all the equipment theyve ever wanted designed exactly for that purpose because its been developed by listening to the people at the top of the crossfit ladder, obvisouly theyll come in and clean up the garage gym element to make it more attractive to outsiders but thats just to get more people in, am i wrong??

Comment #77 - Posted by: Brendon at December 19, 2010 10:35 AM


I agree with you. The relationship between Reebok and CrossFit will be a benefit to some and a detriment to others. The ultimate fear would be to have them in your backyard. We need to have faith in HQ protecting the culture of CrossFit and all that it stands for and not changing the rules for affiliates.

Frankly, I don't see what they see at this stage, maybe it is all about the money, or, maybe Glassman is really onto something much bigger.

If we see Heather Bergeron wearing a pair of Reebok Easytone workout pants, then we have the right to panic! By then the culture that founded CrossFit will be gone.

More communication from HQ would be great, like anything in life, "when people don't know what's going on, they draw their own conclusions".

Comment #78 - Posted by: Crosby at December 19, 2010 10:35 AM

36:28 (135lb dead). Recovering from low back tweak.

Comment #79 - Posted by: gb 43/m/71"/185# at December 19, 2010 10:37 AM

2010-12-19: 20:42 no run. 265dl and 400 singles.
2010-05-29: 28:03. 400 singles.

Comment #80 - Posted by: gs at December 19, 2010 10:53 AM

Rx'd - 28:39

Comment #81 - Posted by: Townsend m/27/5'8"/140 at December 19, 2010 11:19 AM

dynamic warmup
knee highs/butt kicks/skips/carioca/jumps
cfwu 2rds 15 reps
pullups/dips/back extensions/situps/squats

deadlift 225lb
box jumps
wall balls 10lb
400 jump rope singles
400 meter run w/45lb


Comment #82 - Posted by: Mike Farrell 58 5'10" 210 at December 19, 2010 11:27 AM

Sunday musings...

1) Caterwauling. Oh, I like that word very much, thank you.

2) Vacation mode. The present state of my brain. Apparently this is an "auto-start" thing for my particular brain as I will not be on vacation until sometime in mid-February.

3) Homework. "The Heir's" dog, Abbie, ate my surgical charts the other night. We came home from dinner to find my charts strewn over the kitchen floor in various states of chewed.

That's dog ate my homework.

4) True science is to technical proficiency as music is to playing an instrument.

5) Compliance. There is a long-standing conversation in medicine about the challenges faced by patient non-compliance. Recently a newer word, indeed a newer concept has been added to the conversation: adherence. I think this is actually a better word for the problem in the world of my day job, and I think these two words apply to our Crossfit world, too.

Adherence implies the simple following of a program, following instructions. It's a measure in part of how simple or easy it might be to go along with what has been prescribed. People who ADHERE to the prescription do so without much understanding of what is asked, and certainly do so without much in the way of buy-in. This probably represents the majority of the interactions between prescriber and prescribee. Understanding this is to accept as the prescriber the necessity of consciously looking for and then removing as many barriers that might reduce adherence (for instance, a one time/day medicine chosen over a four time/day one).

COMPLIANCE, on the other hand, strongly implies a significant measure of buy-in on the part of the prescribed to. This is actually one of the reasons I am pleased that "compliance" is being replaced with "adherence" in my day job, because it's just really difficult to effect this buy-in. But here, in Crossfit, it's all about compliance. You simply MUST understand the prescription in order to receive the benefit. You simply MUST buy-in to the prescription in order to receive the benefit. In the Crossfit gym there is a shared responsibility to achieve compliance, shared by both coach and athlete.

Here, in the cyber-gym, or in your garage gym, it is left to YOU, and you alone, to determine if you are adherent or truly compliant.

6) NNN. Well, I suppose I can't avoid this one. So let me channel the great Ronald Reagan and offer this to the Nattering Nabobs of Negativity above: you are suffering from premature speculation.

The owners and decision makers of Crossfit, Inc. have accepted an offer from Reebok to provide support for Crossfit, the movement and Crossfit, the business. Did you listen to Coach's remarks? There is no investment involved; Crossfit is still 100% privately owned. There was pretty much nothing promised FROM Crossfit in return for giving Reebok the ability to market to and on behalf of Crossfitters. Indeed, it has been said that when Coach was asked in a Q&A at Reebok HQ what he and Crossfit were now going to do to support Reebok he said: "I'm wearing a Reebok shirt today." Period. Pretty ominous, huh? Not.

Think of some of the other previously underground things many of us like around here, like UFC for instance. Or triathalons after the mega-growth of the Ironman brand. Are they worse now that they are bigger, now that there is commercialization and a bunch of money? Not really. I see more visibility in more places which should result in more clients for CF affiliates. Should result in more access for CF trainers to places like schools and youth athletic teams.

If you look under the hood just a bit you will see that the engine is really the same one that was there before Reebok. The rules for affiliate ownership are no different (thanks to Ken C. for bringing up this important concern), one trainer-one gym. A free website jam-packed with not only the alpha version of CF but everything you might need to do Crossfit solo, for free.

Why so negative? Why impugn mal-intent to every growth step? Every change? Every business decision? It's been a great ride. Why shouldn't we assume that what's around the next (Reebok) corner won't be just as much fun as the ride we've already taken?

In the end some of the folks above are correct in that Reebok is about selling a physical product, and maybe we'll get some of what we need or want from them. Might turn out to be a pretty good business decision for them. But Crossfit is about DOING some version of Crossfit, and about BEING a part of the Crossfit community. No change there as far as I can see.

So Reebok, welcome aboard. Fasten your seatbelt.

I'll see you next week...

Comment #83 - Posted by: bingo at December 19, 2010 11:36 AM

Sunday musings, you know where.

Comment #84 - Posted by: bingo at December 19, 2010 11:43 AM

2010-12-19: 20:42 no run. 265dl,400 singles and did run in 4 minutes after.
2010-05-29: 28:03. 400 singles.

Comment #85 - Posted by: gs at December 19, 2010 11:45 AM

lots of stretching due to tightness in lower back
10 hspu
25 deadlifts@245
50 pullups
100 wallball shots (only had 10lb ball)
200 double unders
no running, back started to tighten up again

Comment #86 - Posted by: Shaw at December 19, 2010 11:48 AM


25 deadlifts, 250lbs
50 pull-ups, dead-hang
100 wallball shots, 16lb ball (only one available)
200 single-jumps (need to work on DU's)
Run 440m w/ 45lb plate


R.I.P., Lieutenant Nuttall

Comment #87 - Posted by: Jacob at December 19, 2010 11:59 AM


21:30 rx'd (WB on, kicked my butt)

Comment #88 - Posted by: Dave at December 19, 2010 12:00 PM

as rx'd


Comment #89 - Posted by: JackM at December 19, 2010 12:02 PM

15 dl @225#
25 30inch box jumps
50 pullups
100 wall ball shots 10'Target @15# ball
200 double understand
400 meter run 45# plate

Comment #90 - Posted by: mikey mic at December 19, 2010 12:13 PM

2000M Row
Some other 'functional movements' in the gym.

Comment #91 - Posted by: The Anaconda at December 19, 2010 12:24 PM

35:16 in the pouring rain

double unders took too, too long

Comment #92 - Posted by: TRN III at December 19, 2010 12:44 PM

15 dl 275#
25 30inch box jumps
50 pullups
100 wall ball shots 10'Target 10# ball
200 knee tuck jumps
400 meter run 45# plate

Comment #93 - Posted by: Gordon Kehoe at December 19, 2010 12:54 PM

cfwu (1 round only)

subbed 24" box
subbed thrusters with 40# dumbell for wallball shots
run on tm @ 2%

32' 44"

Comment #94 - Posted by: Tim 34/5' 10/ 165 at December 19, 2010 1:17 PM

was flying through this one until DU's, took me nearly 6 mins just to finish those, really need to work on them


Comment #95 - Posted by: RyanS at December 19, 2010 1:19 PM

As Rx'd 24:50

Comment #96 - Posted by: Alan M/45/180# at December 19, 2010 1:21 PM

cfwu (1 round only)

subbed 24" box
subbed thrusters with 40# dumbell for wallball shots
run on tm @ 2%

32' 44"

Comment #97 - Posted by: Tim 34/5' 10/ 165 at December 19, 2010 1:22 PM

15 DL 250
25 Box jumps 18" box all Camp Taji has
50 Pull-ups
100 Wall Ball Shots 10ft target 16lb Ball
200 Double Unders
400m Run with 45lb plate
Little harder then I expected on those double unders and run

Comment #98 - Posted by: rrevelez at December 19, 2010 1:27 PM

I'm stoked about Reebok and CF!!! I can't wait for CF to take over the world. My only hope is that it waits for me to get my gym up and running so I can touch lives in the same way.

Congrats and Good luck!

Comment #99 - Posted by: Olen Gifford at December 19, 2010 1:34 PM

29:07, 30 # sandbag on run.

Comment #100 - Posted by: sbennett at December 19, 2010 1:40 PM


W/U: Bow Sim Mark's Internal Exercises; ROM exercises, 20x each; DL, 7x1 at 135-155-175-195-215-235-245#.

As Rx: 20:32.

C/D: skipped.

New PR by 7:39, but last time I did it with an injured shoulder and ankle. This time it was just my shoulder, LOL. Head-to-floor HSPU; controlled drop on DL (no bumpers); kipping pull-ups; runs on outside road course (23F, 16F wind chill; 86% humidity, snowing; icy roads; wearing VFF).

Done in your honor Lt. Nuttall. RIP.

Comment #101 - Posted by: rjf (Since 07-20-07. WOD no. 937) at December 19, 2010 2:10 PM

As rx'd: 29:34. 12 minutes for DU.

Comment #102 - Posted by: therozfather at December 19, 2010 2:21 PM

34 min.

255# on dl, due to poor addition, 100 du's, 100 tuck jumps(10 min on du's one at a time). otherwise, rx'd

Comment #103 - Posted by: mtvet/45/6'/211 at December 19, 2010 2:33 PM

22:22 PR

Subbed thrusters for wall ball and tuck jumps for du. Box was short at 22 inches.

Comment #104 - Posted by: Kevin McClellan/ M/195 at December 19, 2010 2:39 PM

as rx'd - 29:12

Comment #105 - Posted by: SDH M/24/6'2"/205 at December 19, 2010 2:48 PM


Subbed 45# vest squats for DL for L5/S1 and did Deadhang pullups to avoid iritating it any more.

10 HSPU :19
15 45# Squat :48
25 31" BJ 1:37
50 DeadHang Pullups 5:25
100 20# WB 7:08
200 DU's 5:12
400M rum 45# plate 3:38

Took my dog for a 2 mile walk with 45# vest. Real like my new vest.

Comment #106 - Posted by: Jim D. 50/m/165/5'11" at December 19, 2010 3:02 PM

I just wanted to comment on many of these posts today that I've been reading. I work @ Reebok in product development and have been doing CF for the last 2 months now @ Reebok. I want to tell you a couple of things...1) This is the best workout that I've ever done. I've been an athlete for 20 years and this is now my primary workout. I feel like I can speak for all the people at Reebok who have had our eyes opened to CF and say we have been so blessed to have this gym opened and are learning more and more everyday. 2) Being in product development, this is the best way to research and create the right products for CF. I love my zigs, but for CF I wear my indoor soccer shoes b/c they are low profile and until Reebok can develop the right shoe for CF, I'll wear my indoors. Being in product dev. I can tell you that I am currently working on Spring 12 product so whatever Reebok is creating for CF it may take a little bit to come to market due to development timelines. I am not high up in corporate so I can not speak for the company, but I can tell you that I didn't know about CF before Reebok and CF partnered, but for me it has been a life changer. I am becoming stronger, faster, and fitter each day I train. I love CF and do not want it to become the next "Bally's" or "LA Fitness" either. Our gym is not open to the public, but we do internally promote our local CF's and affiliates (Hingham, Rockland, Cohasset, Fenway, South Boston, etc) to all of our friends and family members. I pray all of you guys & girls out there understand that all of us who are at Reebok CF feel like we are part of this CF family and do not want anything to ruin CF esp. since we have just had our eyes opened to it. I can only give you my perspective as a newbie to CF. I respect all of you and your opinions, just wanted to put a semi-insiders voice out there for ya.

Comment #107 - Posted by: Nicci at December 19, 2010 3:07 PM

24:33 half reps, half weight.

Comment #108 - Posted by: Jonathan at December 19, 2010 3:10 PM

255lb DL

Didn't have the 250lbs to DL, so subbed 110lbs worth of Dumbbells 40 times.

Comment #109 - Posted by: Ben S at December 19, 2010 3:11 PM

23:16 scaled the heck out of it!

10 hspu/ 3 10# plates
15 135# dl
25 25" BJ
50 pullups (25 kipping, 25 bf's)
100 WB 10#/ 10ft
600 single jumpropes (cant do DU's yet!)
400m run 45#

Comment #110 - Posted by: ivette at December 19, 2010 3:14 PM

24 / M / 5'9" / 135lbs

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

20lb dumbbell


Comment #111 - Posted by: BC at December 19, 2010 3:14 PM

PU/Dip/OHS WOD, details there.

Comment #112 - Posted by: bingo at December 19, 2010 3:17 PM

Scaled DL's to 243 lbs, WB to 16 lbs:



Comment #113 - Posted by: james.patrick [M/48/66"/135] at December 19, 2010 3:19 PM


Comment #114 - Posted by: Libbie at December 19, 2010 3:23 PM

The only issue I have is that they chose Reebox rather than one of the companies that produce quality products. Reebok running shoes are some of the worst in the industry - Pearl Izumi running shoes are better. Let's hope this is the beginning of Reebok putting effort into quality instead of just being a cheaper option than Nike. High quality gear please.

Comment #115 - Posted by: Mux at December 19, 2010 3:54 PM

SUB 225# dl
SUB 90# pd
SUB 25# th
SUB tj

36:46 previous

Comment #116 - Posted by: Ticotexas M/41/69/154 at December 19, 2010 4:29 PM

Great Post!! Welcome to the community!!

Comment #117 - Posted by: jamieCFA at December 19, 2010 4:42 PM

Killer workout. I have been doing Crossfit for about a year now and I look forward to every workout, especially one's like these that really push your physical and mental boundaries. There is nothing that compares to Crossfit. Here's how I tackled this WOD:
10 hspu
DL 220lbs 15 reps
30inc tyre jump x25
50 ring pull-ups (I don't have a pull up bar)
100 wall ball shots (10ft) with 9kg ball (20lbs)
200 double unders
20kg weight plate carry 400m

Time: 19:55
Thank you for another great workout and constantly providing me with motivation. I owe you so much.

Comment #118 - Posted by: Ken Babington at December 19, 2010 4:56 PM

Was well on my way to a good time (for me) when a few of my officers got called off of lunch so I cleared as well... I forgot to stop (or look at) my stop watch. Next time I guess.

Comment #119 - Posted by: coyo at December 19, 2010 5:02 PM

Scaled some
10 assisted HSPU; 145# DL; 24" BJ; PU; 15# Dumbbell Thrusters; DU; 400m Run without 45# plate

Scaled some
HSPU; 255# DL; BJ; PU; 20# Dumbbell Thrusters; DU and Singles to finish the 200DU; 400m Run

Comment #120 - Posted by: OFQ at December 19, 2010 5:13 PM

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
30 Pull-ups
100 Wallball shots, 10 pounds, 10'
200 singles
Run 400 meters with a 45lb plate


Comment #121 - Posted by: Sinal M/31/5'9"/215 at December 19, 2010 5:16 PM

Going easy on my shoulder, so scaled:
10 HSPU feet out on bench
100 squat instead of WB

Comment #122 - Posted by: ScottMacArthur at December 19, 2010 5:23 PM

Today I hit up some Bikram Yoga and swam in Aurora, Colorado :)

Comment #123 - Posted by: Jose Riesco III: M/25/5'9"/170 at December 19, 2010 5:23 PM

m 43, 6'0, 192 lbs.

subbed 40# kettlebells for pullups,
200 single unders
otherwise as rx'd


Comment #124 - Posted by: monkeyman at December 19, 2010 5:24 PM

Nutts! as rx'd

Wall balls we're slow going, and run on treadmill was treacherous. Room for improvement

Comment #125 - Posted by: Tpost415 at December 19, 2010 5:31 PM


250# DL, 15 reps
25 box jumps
50 pull ups
45# thrusters, 100 reps
200 double unders
Run 400m w/ 45# plate


Man. I am slow.

Comment #126 - Posted by: Bill Gibson at December 19, 2010 5:33 PM


scaled "Nutts"

5 Handstand push-ups
45 pound Deadlift, 10 reps
15 Box jumps, 20" box
20 Pull-ups (Kipping)
25 Wallball shots, 8 pounds, 10’
60 single-unders
Run 400 meters with a 10lb plate

Time: 13:44

Comment #127 - Posted by: belle #17 at December 19, 2010 5:39 PM

as rx'd:


Comment #128 - Posted by: Ken Mitchell at December 19, 2010 5:52 PM

scale to 225# dl; subbed 20#db thrusters and tuck jumps


Comment #129 - Posted by: J. Galt at December 19, 2010 6:53 PM

scale to 225# dl; subbed 20#db thrusters and tuck jumps


Comment #130 - Posted by: J. Galt at December 19, 2010 6:53 PM

27:52. I substituted 50 burpees for the double unders, and had to step down each rep on the box jumps instead of jumping down because of a broken toe. Felt pretty bad today, and knew this one wasn't going to go well for me, but I ground through it. Hand-stand push-ups and deadlifts were unbroken, and box jumps as unbroken as I could with stepping down. After that it as all pretty broken. My 400 meters was a walk, again because of the toe. Oh well, first day back after two weeks of not moving very much due to travel for work.

Comment #131 - Posted by: hillmanb at December 19, 2010 7:15 PM

Everyone has missed one important thing. A Nicole Carrol sighting.

Comment #132 - Posted by: eric at December 19, 2010 8:05 PM


Comment #133 - Posted by: Jon at December 19, 2010 8:59 PM

I think it would have been better with a sand bag rather than a plate for the 400m run. Still fun though!

Comment #134 - Posted by: Ethan at December 19, 2010 9:03 PM

Seascape Heights & Aptos beach ride, with Mikey & Ed in moderate rain. 1.4 hrs.

Comment #135 - Posted by: mas 53/M/152 at December 19, 2010 9:46 PM

Does HQ still mandate that affiliates have a link to on their individual web sites? The Reebok Crossfit website is lacking one.

Comment #136 - Posted by: Adam W m/41/5'7"/178 at December 19, 2010 9:47 PM

As Rx'D - 15m34s
MyCrossFit Wellington NZ

Comment #137 - Posted by: Mike m/38/6"/81kg at December 19, 2010 11:15 PM

4 months post op rotator cuff surgery
Pull ups
Push ups
Ab mat sit ups
20# Med ball circuits

Comment #138 - Posted by: Pete In Sun City at December 20, 2010 12:31 AM

Rx'd - 26:33 (done on 20 DEC)

Comment #139 - Posted by: ArcLite M/35/69"/163 at December 20, 2010 4:06 AM

As Rx'd
R.I.P LT. Nuttall

Comment #140 - Posted by: AJA at December 20, 2010 5:06 AM


Sub'd dumbbells thrusters for wallballs, 22 pounds each and used crosstrainer at distance 1.0 (whatever unit that may be) and 300 watts for plate run (took me about 3 min).


Later I found out that I could do 20 trips back and forth the weight room with 45# plate to cover about 400m. Tried that and it took me 4 minutes.

Comment #141 - Posted by: Memuc at December 20, 2010 5:22 AM

As rxd

Comment #142 - Posted by: Jonblaze at December 20, 2010 5:24 AM

38 Minutes with 100 45 lb thrusters instead of wall ball and stuck on a treadmill with a 45 lb plate made it a little difficult to increase the speed once on it so I was stuck around 4.2 mph.

Completed 4 rounds of SAT's WOD shortly before.

Comment #143 - Posted by: DavisBenDavis at December 20, 2010 6:09 AM

as Rxd, the last time I did this was on 05 June 2010 in 26:33.

This time:
10 Handstand push-ups- 10 str
250 pound Deadlift, 15 reps- 10 str
25 Box jumps, 30 inch box- jump, down.1-2 step and jump, all in a row.
50 Pull-ups-30,15,5 running time at 5.36
100 Wallball shots, 20 pounds, 10', reps in units of roughly 15, time took 5.40.
200 Double-unders- mostly sets of 20-25, then rest, few misses, all in all about as good as could be expected really, just need to be in better shape, took 7.03.
400 M run with 45 lbs- walk 200 m, jog 200 m, took 2.29.

Total time of 20:49, new PR. A good group effort all around.

Comment #144 - Posted by: Matt A at December 20, 2010 7:03 AM


Comment #145 - Posted by: Darol at December 20, 2010 7:10 AM

16lb ball so did 125 reps
All else as rx'd
30:59(PR by 14min)

Comment #146 - Posted by: justaman - liberty, sc at December 20, 2010 7:14 AM

Subbed 40# dumbbell thrusters and tuck jumps


Comment #147 - Posted by: Matt 36/5'10"/185 at December 20, 2010 7:32 AM

18:10 Rx

Comment #148 - Posted by: cltexas10 M/46/173/5'9" at December 20, 2010 9:05 AM

@#107 Nicci: As an affiliate owner (5+yrs), I really enjoyed and appreciated your comment.

Thank you.

Comment #149 - Posted by: CraigH at December 20, 2010 10:03 AM


Got in trouble at the Eglin AFB gym for running on the treadmill with a 45# plate. Haha, I love Crossfit…

225# for the DL’s, but everything else as Rx’d.
Time- 31:20

Comment #150 - Posted by: Daniel B at December 20, 2010 10:08 AM

Rx'd 30:22

Comment #151 - Posted by: Peter Rankin at December 20, 2010 10:16 AM

If I recall correctly Graham Holmberg was wearing a pair of zigtechs during the Tahoe throwdown. It was one of the first workouts where the log throwing took place. I thought it was an odd choice of shoes, but it makes sense now.

Comment #152 - Posted by: Jacob at December 20, 2010 10:41 AM

10 Handstand push-ups
135 pound Deadlift, 15 reps
25 Box jumps, 20 inch box
50 Pull-ups
100 Wallball shots, 16 pounds
400 Single-unders
Run 400 meters with a 45lb plate


Comment #153 - Posted by: Thinlizzie at December 20, 2010 10:47 AM

10 Handstand push-ups
125 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups
100 Wallball shots, 16 pounds
400 Single-unders
Run 400 meters with a 45lb plate


Comment #154 - Posted by: em :) at December 20, 2010 10:48 AM


That's "nutts" indeed! Was going fine till I hit the double unders, every other jump is a single under for me since I can't string them together, that makes for a helluva lotta jumping!

Scaled Deadlift to 205


Comment #155 - Posted by: Eric E at December 20, 2010 10:51 AM

Row 200M @ damper on 10
25 box jumps 30"
50 pullups
100 WB's RX'd
100 double unders, 200 single unders
RUn with plate RX'd

30:18. 15:30 going into DU's, suck at those.

Comment #156 - Posted by: Craig Fletcher M/39/6'4"/215 at December 20, 2010 10:53 AM

Sunday 101219

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

HSPU's unbroken
deadlift reset each rep(open hands at the bottom regrip and go) unbroken in that form.
box jumps singles rejump 30in rtepeats are tough for a shorty like me.
pullups 15,10,10,5,10
Wall ball sets of 10. sucked ALL BROKE UP, that and DU were all my time. everything else done almost unbroken.
DU's mostly sets of 10 at least 2 sets colse to 20, My shoulders would fatigue so i kept to 10's and just got it done.

Run with 45lbs bar. Slow and steady.

Time 35:05 first time doing Nutts.

Happy with it. Breaks were long but I haven't done a big metcon like this in over a month and the same goes for wallball.

Comment #157 - Posted by: NikNichols42yo 5'7'' 165lbs at December 20, 2010 11:23 AM

As rx'd: 23.52

100530: 35.33

"I think we’ve seen a kind of a withering of corporate media, including my own paper, the New York Times. As advertising rates decline and as circulation drops, they become even more craven in their service of the power elite and reportage that in no way offends the structures of power."

~Chris Hedges, Author of, "Death of the Liberal Class"

Comment #158 - Posted by: Espinosa m/25/5'11"/165 at December 20, 2010 11:34 AM

modified HSPUs
single unders
2 x up and down 3 flights of stairs for 400m

20:44 wall balls killed me

Comment #159 - Posted by: Eamon at December 20, 2010 11:45 AM

Sub- (100) 45lb Thrusters for wall ball
Last time: 25:56

Thrusters and DUs were definitely difficult. Thrusters took the longest as usual.

Comment #160 - Posted by: Magnus 25/5'8"/160-165 at December 20, 2010 12:03 PM

As rx'd 52:51

Double unders took 26:00!!!???

Gotta work on those. There is my "hopper" weakness!

Comment #161 - Posted by: sking 45/m/5'10/191 at December 20, 2010 12:43 PM

HSPUs, to weights (got lower today :)))
135lb DL
16lb ball
30" box
45lb plate


nothing left in my guts after a 2 day pukie virus... so really happy with an almost 15min. PR :))

Comment #162 - Posted by: brittk at December 20, 2010 12:51 PM


"Nutts" was my second WOD today. First WOD (took 6:34):
20 DB Thrusters (40# DBs)
200m run
15 DB T's
200m run
10 DB T's
200m run
5 DB T's
200m run


Did "Nutts" with a friend who finished in friggin' 17:34 (also his second WOD, 10 minutes after finishing the one above). Nutts took me 22:23.


Good luck Reebok. I look at it like this:

If a band is a good band, I don't stop listening to their music because they signed with a major label. But I will stop listening to their music if their music starts to suck.

Comment #163 - Posted by: T. Hance CFCP at December 20, 2010 1:00 PM

subbed 45lb thruster for wall-balls and 100 single unders and 100 tuck jumps for double-unders...

last time subbed 45lb thrusters for wall-balls and 800 single-unders for double unders...planned on same sub this time but legs were dead and the rope was getting caught after 4 or 5 revolutions. would've take too long to get to 800 at that pace.

33:33.....3:36 slower than last time...huge cheese steak for lunch, I think it slowed me down.

very disappointed overall.

Comment #164 - Posted by: cnc at December 20, 2010 1:05 PM

15 Deadlift 210#
25 Box jumps 30"
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Tuck Jump
Run 400 meters with a 45lb plate

Comment #165 - Posted by: E5fyrman 51/m/145 at December 20, 2010 1:05 PM

Last Time:

15# Med Ball

This Time:
as rx'd

Comment #166 - Posted by: ferb44 at December 20, 2010 1:39 PM

24:51 sub 2 for 1 singles for double unders

Comment #167 - Posted by: B-Mo M/6'/185/33 at December 20, 2010 1:40 PM

18:03 @ Crossfit Snohomish

Comment #168 - Posted by: JDisch at December 20, 2010 1:41 PM

24:35 RX'd

Comment #169 - Posted by: D. Swan at December 20, 2010 1:54 PM

16:17 (PR)

* 225# deadlifts

Comment #170 - Posted by: MarcusG 5'9" 170 at December 20, 2010 2:19 PM

Head to a 25 lb. bumper
16 lb. med ball - 125 reps
all else as rx'd

Comment #171 - Posted by: SB at December 20, 2010 2:27 PM


HSPU w/ feet on smith machine
225# DL
20" box jump
tuck jumps for DU

Comment #172 - Posted by: Matthew at December 20, 2010 2:31 PM

HSPU w/ feet on wall
225# DL
20" box jump
tuck jumps for DU

Comment #173 - Posted by: Rusty M/30/185/5'11" at December 20, 2010 3:04 PM

As Rx'd save for 6# weighted jump rope 300 jumps since I still need to work on double unders and don't own a regular jump rope yet.

24:58 (pr by 1:30)

I'm looking at getting a weighted vest next... that'll give more overall strength which should help in quite a few of these other areas. Maybe I'll get my time down too!

Comment #174 - Posted by: AKINCAID at December 20, 2010 3:21 PM

You know...
Crossfit started as an obscure training program for MMA fighters.
Then the first responders and Special Forces got on board.
Then the entire planet got the vibe.
Then pose running and Vibram Five Fingers were all the rage.
Then everyone had to get certified to be cool.
Then everyone had to have a special jump rope, kettlebell, and C2 rower.
Then there was a Crossfit facility in every big city (and many smaller towns).

If Crossfit wants to team up with Reebok, let 'em.
The community and workouts have been constantly changing throughout the years - and it is still the best thing going.

Comment #175 - Posted by: Jim Broun at December 20, 2010 4:09 PM


23:09( hspu on paralettes, chin below bars)

Comment #176 - Posted by: jnel at December 20, 2010 4:32 PM

Subbed 400 singles for DU

Comment #177 - Posted by: brandon375 at December 20, 2010 5:07 PM

HSPU to aerobic step (no boosters)
185# DL
24" box
6kg ball
no place to run = no run

0:29/1:18/2:02/4:57/6:15/8:11 = 23:15 total

Comment #178 - Posted by: Pete - Decatur at December 20, 2010 5:27 PM

Talk about things going wrong. This was murphy's law in a workout. Note to self. Have ready 2 jump ropes. Was going into the DU's around 14minute mark.and this happened->
Rx'd with mishaps:

Comment #179 - Posted by: Nathan L. 30/185/6'0 at December 20, 2010 5:41 PM

22:24 Rx'd. Wall balls sucked.

Comment #180 - Posted by: Alex W at December 20, 2010 5:53 PM


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time 42:10

Comment #181 - Posted by: Jeff Gebbie at December 20, 2010 5:58 PM

WOD #15, finally after a busy holiday weekend with nothing but a 4 1/2 mile run Saturday. Got "Nutts" done the following way:

10 HSPU - modified/unbroken
250 lb DL - unbroken (woo hoo for still having brute strength!)
25 box jumps, 30 inch box (scary for a moment, but done segmented)
50 pullups - 85 lb assisted/segmented
125 wall ball shots, 16.1 lb ball (same weight moved).
200 double unders - segmented, but best rhythm I've had with these so far. Thought it was my rope, guess it was me (go figure huh?).
400 meter run, 45 lb plate.

Time - Don't know, knocked my cell off the table and the ^#*$&!@ stopwatch conked out. Think it was somewhere between 40 and 45 minutes.


Comment #182 - Posted by: Pat Overton at December 20, 2010 6:07 PM

As Rx 21:51

Comment #183 - Posted by: Daniel Mason M/27/5'11"/216 at December 20, 2010 8:36 PM


Subd 225lb dead, mix of kip, jump strict and jump kip pull-ups and 8lb ball


Comment #184 - Posted by: Yessuh at December 20, 2010 9:22 PM

30:00 even, terrible time. Shoulders shot going into it. DUs took over 10 minutes.

I'm looking forward to a monster PR next time this comes up.

Comment #185 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at December 20, 2010 9:32 PM

24 / M / 5'9" / 135lbs

10 Handstand push-ups
185 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
35 Pull-ups
70 Wallball shots, 11 pounds, 10'
140 Double-unders
Run 400 meters with a 25lb plate


Much better than my last time, but last time I had to fight a really lousy jump rope.

Comment #186 - Posted by: BC at December 20, 2010 10:04 PM

Subbed the rum with rowing at a setting of 10.


Comment #187 - Posted by: thetimmy at December 21, 2010 3:15 AM


scaled it to 24inch box, 185(bw and half)deadlift, 10pnd wall ball, and run with 25pnd plate.

24:04/10min PR

Comment #188 - Posted by: Derek Newman at December 21, 2010 4:06 AM

Jeff @ 2.0

Comment #189 - Posted by: Jeff & Charity @ CF Snohomish at December 21, 2010 5:14 AM

Subbed 24" box. 30:41.

Comment #190 - Posted by: denob at December 21, 2010 5:48 AM

rx'd 17:57

Comment #191 - Posted by: Shaun Eagen at December 21, 2010 6:17 AM



Comment #192 - Posted by: Pokey at December 21, 2010 6:58 AM

28:47 at CFEC.. Broke hspu. Dls str8 thru. Wbs and dus were totally aweful effort. Active rest the wbs.

Comment #193 - Posted by: Xman at December 21, 2010 7:01 AM

10 Handstand push-ups
250 pound Deadlift, 15(8/7) reps
25(15/10) Box jumps, 30 inch box
50(5 sets of 10) Pull-ups
100(4 sets of 25) Wallball shots, 20 pounds, 10'
200(4 sets of 50) Double-unders
Run 400 meters with a 25lb plate(walk at 4.0 - 4.3 on the treadmill)


Comment #194 - Posted by: Bells 38/190 at December 21, 2010 7:04 AM

Personally, I see merging with any multi-national company to be detrimental. What does Paleo require? non-commercial grass-fed beef. What does everyone love about CF? The fact that it's community driven and free- not profit driven. What to Crossfitters routinely (and justly) complain about? Commercial gyms like Globo-gym. People say trust the coaches' abilities to not allow CF to sell out. Then why associate with a company like Reebok in the first place? What's the benefit? How can their influences not be bad? How could Crossfit's influence affect all the things CFers hate about mainstream fitness? The instant that profit overtakes community as the driving force behind Crossfit is the second it's integrity is compromised. CF is the anti-Reebok, why bastardize it?

Comment #195 - Posted by: Andrew at December 21, 2010 8:13 AM

15 DL @250#
25 Box Jumps
50 Pullups
100 Thrusters with 20# DBs
200 Double Unders
400m run with 45# plate


Comment #196 - Posted by: Brent. 26/m/5'11"/180 at December 21, 2010 8:34 AM

10 hspu (halfway down)
15 deadlifts@185
25 Box jumps, 30 inch box
50 pullups (30 bodyweight, 20 assisted)
100 wallball shots 7Kg ball
200 double unders (I cant believe I did these!!
400 meter run


Time wasn't great but I'm psyched that I finished this WOD... didn't think I stood a chance before I started. When I read it I said "are you f#$@ing kidding me!... but I did it!!!!

Comment #197 - Posted by: knodes at December 21, 2010 8:39 AM

As RX'd 25:43
plus finished with(2 min.push up amrap) got 95!!

Comment #198 - Posted by: Tim Fenton at December 21, 2010 9:27 AM

From the vault (with a few mods)... 12/20/2005

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
15 Rope climbs from sitting to standing


Comment #199 - Posted by: mcdontron at December 21, 2010 10:05 AM

34:35 as Rx'd

200 double unders is no joke.

Comment #200 - Posted by: Shane Jensen (23/5'11"/185) at December 21, 2010 10:41 AM


for time:

- 10 HSPU
- 15, 250lb Deadlift
- 25 Box jumps, 24"
- 50 pullups (10/10/10/10/10)
- 100 wallball shots, 20lb/10' (15/10/10/15/15/20/15)
- 200 double unders (sets of 25)
- run 400m with 45lb plate

69 160 173

got the HSPU/deadlifts/box jumps done in 2 minutes, but it took 23 minutes to complete everything else!

Comment #201 - Posted by: Adam Hamm at December 21, 2010 11:02 AM

15 DL at 250lbs
25 Box Jumps 36"
50 Pull-ups
100 Wall Balls with 20lb ball
200 Double Unders
400m Run with 50lb Sandbag


Comment #202 - Posted by: Jones m/25/6'7/215 at December 21, 2010 11:49 AM

10 Handstand push-ups
75 pound Deadlift, 15 reps
25(15/10) Box jumps, 6 inch box
50(5x10 toes assist) Pull-ups
100(5x20) Wallball shots, 10 pounds, 8'
200(8x25) Double-unders


Comment #203 - Posted by: susan m at December 21, 2010 12:46 PM

Minus the plate during the run, otherwise as RX'ed


Comment #204 - Posted by: Chad at December 21, 2010 1:23 PM

24" BOX

Comment #205 - Posted by: greg 39/6'3"/218 at December 21, 2010 2:46 PM

24" BOX

Comment #206 - Posted by: greg 39/6'3"/218 at December 21, 2010 2:46 PM


As rx'd:


I stumbled terribly through the double-unders, which added three needless minutes to my time. Still, four minutes faster than last time.

More better faster

Comment #207 - Posted by: Marty at December 21, 2010 3:42 PM

Scaled w/205# DLs, 8' TGT & single-unders
Treadmill w/1.5 deg
Stopped clock after DLs to change kid's diapers

Comment #208 - Posted by: chavez at December 21, 2010 3:53 PM

As RX'd
18:55 PR
2:30 minutes better than last time

Comment #209 - Posted by: Matthew Burritt at December 21, 2010 3:59 PM


As rx'd
20:20 PR

Comment #210 - Posted by: Brandon Burritt at December 21, 2010 4:07 PM


10 handstand push ups - unbroken
205 deadlift 15 rep
25 box jump 30inch
50 pull ups
100 thursters = hard
300 single unders
35lb 400m run

Comment #211 - Posted by: Dexter 18/6'0"/145 at December 21, 2010 6:38 PM


10 HSPU (Toes on Smith)
15 DL 185#
25 Box Jump 24"
30 PU
50 Wall Ball 14#
100 DU
400M Run w/25# plate

19:11 PR (Prev. 27 something)

Comment #212 - Posted by: bingo at December 21, 2010 8:01 PM


For time:
10 Handstand push-ups (or Progressions)
85kg Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 10kg plate

Comment #213 - Posted by: JT at December 21, 2010 8:35 PM

with following mods;

10# ball for wall shots
no 45# plate not allowed on the treadmill (ice/snow outside)

Lost a lot of time on double unders, still trying to get them down!

Comment #214 - Posted by: Kyle N at December 21, 2010 9:37 PM

M/25/158 GregAWU

7 kg ball, run on tread-mill:

28 minutes

Comment #215 - Posted by: Y. Zhou at December 21, 2010 9:57 PM


As Rx'd:

22:44 (Huge PR)

Last was over 30. HSPU, Deads, and jumps unbroken. Pullups got me which is strange, they almost never affect me. Wallballs were okay, could have pushed it there. DU's were smooth but forearms got really tired so they were broken into multiple sets. Last time was over 30, next time sub 20.

Comment #216 - Posted by: Jordan D. at December 21, 2010 10:02 PM


10 fake HSPU, 15x185lbs deadlifts, 25 full 30" box jumps, 25 pullups, 50 regular wallballs, 80 DU, 25lbs for the 400m run.


By far the worst was the DU set, but my previous lifetime total was 1. Now 81. Wallballs (new as well) weren't consistent but the pullups were showing marked improvement. With the DU technique figured out, I know next time will be heaps faster with more work done.

Comment #217 - Posted by: Justin P at December 21, 2010 10:13 PM

Hi All,

I have not commented here in some time, but I just wanted to say that I think the alliance between CF and Reebok is awesome.

I have been on board nearly since the beginning and have seen the stunning growth of our community. When I started there were no affiliates in NYC or SF. We worked out in parks, using info from CF main.

CrossFit has grown, evolved and continues to bring better fitness methods to the masses. It is only logical that big concerns must be infected with the virus to take it to the next level. One day the AMA will recommend 3-5 hours of CF per week for health, no doubt.

OK so it is not our super-secret club anymore, but most of you whining were not around when it really was anyway.

Nice work Coach.

CrossFit East Bay

Comment #218 - Posted by: Maximus @ CF East Bay at December 21, 2010 11:28 PM

BINGO! I wish I could have said it better myself. But I could not have said it better myself! Damn you Sir! Pure genius, and to the point.


Comment #219 - Posted by: tucker at December 21, 2010 11:52 PM



subbed 28" jump touches for box jumps
14# ball for wall balls - biggest in the gym

Comment #220 - Posted by: texinma at December 22, 2010 2:50 AM


Comment #221 - Posted by: Pacers at December 22, 2010 5:01 AM

Jen: 30:12 (subbed 20 burpees for deadlifts)
Gunnar: 22:12
Paul: 18:40
Harold: 25:33
Eric: 25:57
Chris: 36:26 (100 dus, 300 singles)
Shawn: 38:48 (jumping pullups)
Debbie: 27:59 (96#grav pullups, 139#dL, 25# run, 15 double unders)

Comment #222 - Posted by: jenniferg at December 22, 2010 7:10 AM

Double unders not good yet, so did 600 singles, everything else as Rx'd


Comment #223 - Posted by: JC at December 22, 2010 8:44 AM

110 DL.
22 (round) laps of studio holding 20k plate


Comment #224 - Posted by: Jack - Hitchin UK at December 22, 2010 10:01 AM

rxd 26:02

Comment #225 - Posted by: Troy at December 22, 2010 10:03 AM

10 DB shoulder press 15#
45 pound Deadlift, 15 reps
150(25reps L and R leg alternating x 6 sets) step ups 12"
50(5x10 reps) smith toe assist Pull-ups
100(5x 20) Wallball shots, 10 pounds, 8'
Run 400 meters


Comment #226 - Posted by: Gerald C at December 22, 2010 10:16 AM

10 DB shoulder press 10#
25 pound Deadlift, 15 reps
150(25reps L and R leg alternating x 6 sets) step ups 12"
50(5x10 reps) smith Pull-ups 5th peg
100(5x 20) Wallball shots, 4 pounds, 8'
walk 400 meters


Comment #227 - Posted by: Bev C at December 22, 2010 10:18 AM

as rx'd

Comment #228 - Posted by: Troy at December 22, 2010 10:35 AM

23:40 (sub: 2xstairwell for 400m)

Comment #229 - Posted by: mrd m/26/5'10"/205 at December 22, 2010 12:40 PM

subbed 2 pood KB swings for DL (no heavy bar here)

Comment #230 - Posted by: Jette 41/M/5'11"/175 at December 22, 2010 1:31 PM

As Rx'd : 17:57(PR)
Last Time was 21:20

Comment #231 - Posted by: J-F/20/5'9/160 at December 22, 2010 2:22 PM


Comment #232 - Posted by: Rosie in Atl at December 22, 2010 4:19 PM

Scaling: 10 HSPU's self-assisted w/ feet on rack, 15 DL's at 185#, 25 box jumps to 20", 25 kipping p/u's, 50 w/b w/ 20#, 50 d/u's, & 400m no weight. Since I'm just restarting, I figured it would be smarter to scale way back and live to fight another day tomorrow.

Comment #233 - Posted by: Mike Scott M/44/5'10"/210 at December 22, 2010 4:37 PM

scaled to:

0:27 10 bridged HSPU feet on 5' ladder
3:04 15 250# DL
4:24 25 20" box jump
9:49 50 pull ups
20:04 100 45# thrusters
25:55 400 single unders
29:48 45# plate 400M run

going to feel GOOD tomorrow.

sir, RIP. my condolences to your family and friends and my sincere thanks for your service.

Comment #234 - Posted by: bert M/41/72" at December 22, 2010 6:53 PM

22:50 rx'd except for 24" box.

Comment #235 - Posted by: BrianG at December 22, 2010 8:44 PM

10 handstand pushups with 15lb bumper and ab mat . 155lb deadlift 15 reps. 25 box jumps 24" box .50 pullups.100 wall ball.14lb ball.8' Target. 600 single unders. Run 400
Meters with 35 lb bumper. Time: 28:39

Comment #236 - Posted by: hillmang at December 22, 2010 11:04 PM

as rx'd


Comment #237 - Posted by: joecam at December 23, 2010 5:26 AM


15 DL 120lbs
25 boxjumps (20" box)
50 pullups
100 thrusters 30lb barbell
600 single unders
400m run w 25lb plate

~38 minutes
had to wait for a few stations (small gym-- we have to improvise a lot)

great workout!

Comment #238 - Posted by: erin at December 23, 2010 5:26 AM


For time:
10 Handstand push-ups (feet on bar)
60 kg. Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups (1 strict, 3 jumping)
100 Thrusters, 15 kg.
200 Double-unders
Run 400 meters

Time: 33 minutes

Comment #239 - Posted by: lioness at December 24, 2010 12:51 AM

10 handstand pushup (unbroken)
15 255lb deadlift (unbroken)
25 30" box jump (15,5,5,5)
50 kipping pullup (15,10,10,10,5)
120 15lb wall ball (15,10,10,15,15,15,20,20)
200 double under (15,10,10,15,10,15,15,15,15,15,15)
.25 mile 25lb plate weighted run

22:15 12/21/2010 (0:24, 0:39, 0:00, 3:51, 7:29, 6:14, 3:38)
20:53 05/28/2010 (0:21, 1:08, 1:30, 1:43, 5:55, 5:43, 4:33)

Comment #240 - Posted by: johnathon in seattle 29/5'8/166 at December 24, 2010 1:27 AM

About 24:55 if I remember correctly. I RXed every thing but the wall ball. Did 15 lbs instead of 20 lbs.


Comment #241 - Posted by: Bryan Ohr at December 24, 2010 5:07 PM

Reebok Crossfit? Seriously? I guess Lady Gaga will be our next spokes model.


Comment #242 - Posted by: JB at December 24, 2010 6:49 PM


For time:
10 Handstand push-ups (boxed)
185# Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups (green band)
100 Wall Ball Shot, half 20# , half 12#
200 Double-unders (600 singles)
Run 400 meter with 45# plate

Time: 30:40

Comment #243 - Posted by: JB at December 24, 2010 6:52 PM

M55yo...carrying Holiday weight.... :)

Poor w/o habits the last week.

Band assist with HSPU and Pull Ups
600 single unders

41:58 (alone)

Comment #244 - Posted by: do_b330 at December 27, 2010 9:11 AM

as rx'd
struggled with DUs

Comment #245 - Posted by: RB at December 27, 2010 10:13 AM

35 yom 197 lbs.

Up to 50 wall balls. Used 28 inch box.

Comment #246 - Posted by: kgw at December 27, 2010 11:31 AM

Modified due to available equip:
10 hspu
25 31" box jumps
10 MU
100 wall balls
200 single unders (jump rope kinda frozen...)
400m run with 2 25lb dumbbells


Comment #247 - Posted by: Marky Mark at December 27, 2010 6:04 PM


For time:
10 Handstand push-ups SUB Push-ups with feet on bench in piked position
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders SUB 200 Tuck jumps
Run 400 meters with a 45lb plate SUB 25lb plate


Compare to 100528

For time:
10 Handstand push-ups SUB Push-ups with feet on bench in piked position
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders SUB 400 Singles
Run 400 meters with a 45lb plate SUB 25lb plate


Comment #248 - Posted by: Louis Herrera 51 70" 180 at December 27, 2010 10:56 PM

RX 21:30

Comment #249 - Posted by: Chris at December 28, 2010 8:37 AM

subbed 6kg ball (heaviest at gym)
this was punishment for my holiday slacking

Comment #250 - Posted by: Adam m/27/6'1"/195 at December 28, 2010 9:45 AM

No 45lb plate on the run


Comment #251 - Posted by: Ukkrew at December 28, 2010 12:23 PM


"Mrs. Miyagi"
Scaled to 185# DL, 24" box, and 35# plate. Rest as Rx'd.

Comment #252 - Posted by: Miyagi 30/m/168.6# at December 28, 2010 5:40 PM

CFWU-2 - due to time. Pushups instead of PU 2nd. Superman. No Burgener, DU or K to E.
DU little better. Tech was terrible. Sure there was big heel kick. Able to keep plate on back better. Only stopped once. Get a little on BJ. WB too broken. A lot of 11-12 rounds.
5/28/10: 30:17

Comment #253 - Posted by: jrm at December 28, 2010 7:49 PM

For time:
10 incline push-ups
75# pound Deadlift, 15 reps
25 Box jumps, 18 inch box
35 Pull-ups
70 thrusters, 33#
120 tuck jumps
Run 400 meters with a 25lb plate


Comment #254 - Posted by: beemer (f/39/5'4"/125) at December 29, 2010 4:09 AM

slightly modified

25 Deadlifts (60k - its all the weight I have)
25 Box jumps
50 pullups
100 wall balls
100 tuck jumps
400m with 2x10k plates

27:20mins. Good workout.


Comment #255 - Posted by: BarryT at December 29, 2010 5:10 AM


Did this at home: 47:50
10 HSPUs w/3 plates + abmat for reduced ROM
15 DLs @ 250# - slowed by loading bar after HSPUs
25 Box jumps on 24" bench
50 Ring pull-ups - assisted
100 Wall ball shots @ 10' target w/20# Dball
200 Double Unders alternating single w/DU rep b/c I suck at DUs, but I got through it
400m run w/45# plate (slowed by unloading bar) - it's about 40m to my shed so I did 5 round trips; my neighbors probably think I'm nuts...

RIP Lt. Nutall

Comment #256 - Posted by: tony at December 29, 2010 6:15 AM

RIP Andrew Nuttall

As RX'ed 22:55
Wall-balls and Double-unders heavily broken, all else broken only a little, except HSPU.

Does anyone else think there have been a whole lot of hero WODs lately?

Comment #257 - Posted by: Shane/32/6'/190 at December 29, 2010 9:37 AM

CFWU x 3

185# on DLs, #14 wallball, 24" box

50 DUs, 150 singles


Comment #258 - Posted by: F15E_WSO/M/48/180 at December 30, 2010 9:14 AM

scaled deads to 185
no plate during run

Comment #259 - Posted by: Schro at January 1, 2011 11:31 AM

subbed 115# pp (+20#) for HSPU
255# DL
12# wallball
300 SU (+100)
50# (+5#)for run

19:12 (-4:43)

Comment #260 - Posted by: bookworm at January 2, 2011 3:24 AM


kjk - 30.47
jumping pu, 155 dl

Comment #261 - Posted by: ryan k at January 2, 2011 1:01 PM


Comment #262 - Posted by: marty c m/48/6'/240 at January 4, 2011 6:29 AM

29:36 (255DL, run closer to 500m)

Comment #263 - Posted by: Julian at January 5, 2011 1:00 PM

Assisted PU, single ju again


Comment #264 - Posted by: JerryM (m/39/6'2"/240) at January 10, 2011 6:10 AM


10 hspu (8+2assis)
90k dl
25 box jumps 24"
50 pull ups (15-10-10-5-5-5)
100 db thrusters 25lb (25's)
100 dbl unders (20's)
400m treadmill, 2.5% incline @ 8kph, 35lb db

Comment #265 - Posted by: zenoperegrinus at January 11, 2011 12:02 AM

Performed on Monday 12/20/10

21:28 Rx

Comment #266 - Posted by: MNinKC at January 12, 2011 9:46 AM

24" box jump (no 30" box available)
scratched the PU bar available


Comment #267 - Posted by: MoGreene at January 19, 2011 2:49 PM

Still recovering from a bad cold so okay with this time. 32:56 last time.
115 kg for DLs (in garage at home)

Comment #268 - Posted by: Doug at January 20, 2011 9:11 PM

Still recovering from cold.
115 kg DLs

Comment #269 - Posted by: Doug at January 25, 2011 11:29 PM


Subbed thrusters for wall balls
subbed 24" box jumps for 30" because 30" was unavailable.
Did 36 pull ups unbroken during the workout, a PR.

Comment #270 - Posted by: Mik at January 27, 2011 6:40 PM

10 Handstand push-ups
15 Deadlifts w 75 lb db
25 Bench jumps
35 Pull-ups
40 Thrusters w 50 lb bb
20 Tuck jumps
400m Run w 25lb plate at 7.5

36 min

Comment #271 - Posted by: joe138 at February 3, 2011 9:25 AM


Did this a couple of days ago. Scaled/subbed as follows:

225lbs deadlift
45lbs thruster instead of wall ball shots; no medicine ball.
Only did 100 double-unders. My skip rope broke this week, and I only had an old one that is too short, and kept getting caught. Figured it was better to do fewer than to waste a lot of time.


Comment #272 - Posted by: Antun Karlovac at February 13, 2011 11:04 AM

10 Handstand push-ups
15 Dead lifts 135lbs
25 Box jumps
30 Pull-ups
40 Wall balls 10lbs
20 Tuck jumps
400m Run w 25lb plate

34 min

Comment #273 - Posted by: pete99 at March 30, 2011 3:38 PM


Rx'd 23:00 PR
Last time it did "Nutts" was 10/27/2010 with a time of 28:49. Knocked of 5:49 off my previous time. Thanks CrossFit!!!

Comment #274 - Posted by: Ryan Cullen at November 21, 2011 7:35 AM


Rx'd 23:00 PR
Last time it did "Nutts" was 10/27/2010 with a time of 28:49. Knocked of 5:49 off my previous time. Thanks CrossFit!!!

Comment #275 - Posted by: Ryan Cullen at November 21, 2011 7:35 AM


185 # dl
24" bj
14# wb
25# plate


Will try with the Clever and Voigt "rx" # next time!

Comment #276 - Posted by: Abby K. at November 21, 2011 5:23 PM

That was brutal but I loved it.


Got roped into playing basketball for an hour before the workout.

Comment #277 - Posted by: Brad R M/31/6'4"/205 at November 22, 2011 1:49 PM

30.28: 10 HSPUs, 135#, 25 BJs, 40 PUs, 100 WBs with 25# plate; 200 SJs, 400m Run.

Comment #278 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at November 28, 2011 6:46 AM

Made a mistake and did 50 box jumps, but no plate on the run

36:00; PR: 31:44

Comment #279 - Posted by: Ukkrew at November 30, 2011 9:31 AM

25:06 (165lb dead)

Comment #280 - Posted by: William M. at August 27, 2014 10:47 AM

225# Deadlift
55 wall ball, no double unders or 400m


Comment #281 - Posted by: dcyn at November 4, 2014 7:37 AM
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