RIP Seargent

Nice incorporation of gymnastics movements.

Looks like a great WOD; RIP soldier.

I'm home recovering from a 5k survivor mud run. Literally got mud in my eyes and can barely see.

Get some everybody!

Sunday musings…

1) Moderation. “Moderation is a political word.” –Freuer

Whadaya think?

2) Trademark. Lil’bingo and I received a flyer in the mail at Comet for a new type of snack bar from AMRAP Nutrition. It looks like a great product, actually. Got me thinking about all of the things that CrossFit, Inc. has NOT trademarked, and of the business ecosystem that has grown up around CrossFit from which CF draws no alms.

Stuff like AMRAP. WOD. All of the “Girls”. Not a one of those has a little “R” after it. Indeed, the failure to do stuff like that has caused more than a little trouble chez CrossFit (see: FGB).

Whether this represents a conscious business decision on the part of the F0under, or whether this is simply an example of the single-minded focus of CrossFit , Inc on CrossFit itself, what is significant is that there has been no effort to go back and right these “wrongs”, to attempt a legal Mulligan and seek control over terms that are really the rightful province of CrossFit.

They don’t even seek the rent on properties that we all know are theirs.

3) Goldilocks. Several articles on the health benefits of alcohol caught my eye this week, and the concept of “moderation” was discussed in each. What exactly constitutes “moderation”, in this and elsewhere? What is the metric that one evaluates to determine where the line falls between too little, moderate or just enough, and too much? It’s a very interesting question because I came upon these articles at the same time that I became involved in several discussions about fitness and injuries, specifically CrossFit training and injuries.

The data for alcohol, especially regarding cardiac risk, seems to be pretty solid. People who don’t drink at all have a higher risk of having an adverse cardiac event than do those who drink “moderately.” Research has shown that moderate alcohol intake is exactly 2 drinks per day for men and 1 drink per day for women. More than this and not only does the cardiac benefit disappear but the adverse effects of alcohol intake (liver disease, cancers, not to mention social risks like accident) become primary. The tipping point between too little, enough, and too much is quite precise with regard to alcohol and health.

What about fitness, though? Specifically, what about CrossFit? I’m speaking here about CrossFit the fitness prescription, not CrossFit the Sport of Fitness. I imagine two curves super-imposed; on the X-axis we have Benefit, Fitness or Health, for the one curve, Injury for the other. The Y-axis for both is volume or perhaps Intensity. I picture the Benefit curve like a Bell Curve with a long, shallowing tail and the Injury curve one that hugs the baseline until it starts to rise with an ever-increasing slope.

The two are not un-related, of course—Injury clearly drags down the Benefit curve. Indeed, in most cases Injury probably precipitates much of the reversal of the Benefit. But where? Where on that volume curve does it happen? When does Intensity or volume tip, like a third drink, and become harmful?

The lesson lies in the alcohol story. The tipping point (tippling point?) for alcohol intake was arrived at from BOTH directions, from observations made from higher to lower, and lower to higher volume. Havoc and destruction were the markers on the high side. There seems to be little need to explore the intersection of the Benefit and Injury curves from the right side of the charts. Not when we have been taught to travel a long and shallow on-ramp to the highway of fitness, to linger on the left side of our graph in the pursuit of Form and Consistency, before we explore volume or Intensity. Coming slowly from the left side of our graph might just move both curves to the right.

4) Narrative. What’s your story? Do you have a narrative that describes you? Your life? Who you are and why? You know, that couple of paragraphs you share with someone when it’s important that they know what makes you tick.

When is the last time that your narrative changed? When was the last major edit? How pertinent to who you are now and what you do now is the narrative that you’ve been telling?

The other day I found myself reciting my narrative to someone who is so peripheral to my life that telling the story was almost random. Not only that, but I realized that my basic narrative had not really changed in 5 or 6 years, at least the one that defined me when it was originally being “written.” I walked away from the encounter literally talking to myself. “Seriously? You’re telling that to HER? It’s become so banal that it’s almost lunch room patter.” Or…you know…something like that.

The narrative had come to entrap me. Oh, it’s no less important now, no less a part of who I am, but it should long ago have become something more like a part of my psychological skeleton, less a part of my skin. I really should have moved beyond that particular narrative; it was written 6 years ago for goodness sake. The repeated telling of the narrative had become a barrier, a kind of writer’s block, preventing me from fully moving on with the rest of my story. Failing to update my own narrative kept a bit too much of me back in that time and place—good, bad, or indifferent.

Alots happened since then. It’s a better story now. What about yours?

I’ll see you next week…

By tucking the shoulder and chin to chest makes it a more smooth efficient roll, I think. Alternate from left to right , it will be more consistent. "Ninja roll" is the best way I can describe it. I think you will most likely roll like that naturally.

Any thoughts ?

RIP, Brother.
De Oppresso Liber

Amir...learn both ways.

Just as one example, the gymnastics-style forward roll lends itself better to moves like Front Tucks (aka Flips). People who are used to doing only "Ninja Rolls" have a hard time NOT tucking that shoulder on, say, a trampoline, and then they fly off course.

Good luck!

Mike in L.A.

Rest in peace Sergeant, and thank you for your service. I'll be hitting this one Monday morning at 06.

23:26 As Rx'd

Crossfit Sri Ram Ashram, India

Rajpal 15:32 rx
Narayan 18:40 24"box
Shubham 16:51 rx
Gautam 17:27 rx
Uttam 19:45 rx
Vijay Pal 14:40 rx

Nice work out for teens and the little guy.

I love these WODs with different elements.

@Bingo-

I'm a health teacher--I tell my students NOT to drink/smoke/take drugs....really because their brains have not fully developed, and even experimenting could harm them for the rest of their lives......my question is "what the heck are you talking about?" Moderation....one cigarette won't kill someone...one drink of alcohol won't kill someone....however, one "hit" of Meth may. People don't smoke in moderation--nicotine is addictive. Alcohol can be addictive. What about moderation of Pop? Many, many studies have linked pop to obesity because of the sugars....As far as exercise like you state....friggin walking is moderation--I would love to see people "walk in moderation." To be fair though, I've never used the word "banal" in a sentence--so you are most likely more intelligent than I am---either way, it is saturday, and I've been watching some football and drinking in moderation, so it is what it is. I will give Sunday'w WOD the absolute best I can in the afternoon. Hopefully you will also...Have a good one.

M/29/136#

Scaled box jumps to 24", rest Rx'd

Me: 18:19
MD: 19:33

Will be great WOD!

i am currently deployed to afghanistan and for this whole deployment i have been weighlifting every other day and doing crossfit every other day on a 6 and 1 routine...when i was deployed to iraq i did crossfit everyday on a 6 and 1 routine...today when i was in the gym weightlifing, i came to a pivotal moment and decided that you cant have both worlds and i would have to dedicate myself to one or the other...CROSSFIT IT IS!

Sub for wall climbs?

@15, I'd say prop your feet on the 30in box and do 5 decline pushups.

M/31/72/200

Rx'd

18:22

@14, I currently am doing both. Why would you say that you can't have one without the other? With crossfit I have come to the conclusion that just doing the WODS is not enough. One also has to take time and effort in working on PRs and form. I just have to make sure to listen to my body and ensure I am not overtraining.

m/33/5'10"/165

14:15 as rx'd

great Wod R.I.P Sergeant

17:27

@14, I currently am doing both. Why would you say that you can't have one without the other? With crossfit I have come to the conclusion that just doing the WODS is not enough. One also has to take time and effort in working on PRs and form. I just have to make sure to listen to my body and ensure I am not overtraining.

M/26/5'11''/180lbs
18:15 Rx

18:48
the older I get the dizzier I get. does anyone now how to keep from getting sick on the rolls. I know it was only three but I think I have a problem I get sick on the swings now.

@23 it helps to stand up between each roll and also to spot an object as you come out of the roll to focus and stabilize yourself.

20:04
Nice gash on left shin from 1st set of box jumps.

I used to work with Adrian, one of the best guys I've ever known. Glad to see others will know of his sacrifice. I miss you buddy, RIP EZ.

rx: 20min

14:56 good workout!

M/48/69"/200#

Scaled box jumps to 20"

16:03

Pre-injury, "moderation" is viewed as another word for "sandbagging." Post-injury, "moderation" is respected as another word for "wisdom."

BEST. WORKOUT. EVER!!! This is just so fantastic, I can't even get over it. I'm going to do this one outside on my grandfather's property today; I'll bring a plyo box along, and toes-to-bar will be done on a tree limb. :D

Looks like fun!

As for mobility, I know about Kstar's website, but I am currently deployed and my internet will not load videos, what do you all suggest? Is there any mobility WOD written out like a normal WOD? I've been searching for like a daily yoga WOD, or something of the sort but with no luck. Any help is appreciated!

Erik V

23:30 as Rx'd

15:59 Rx'd
M/32/178/71"

RIP Brother, De Oppresso Liber

Fair winds and following seas on your journey warrior!

Miss ya "Easy".......Thanks CF.

A former Army vet from my hometown... RIP SFC! Job well done! I can't wait to meet these heros some day!

Are women doing 30" box jumps as well? I've never been clear if box jumps are scaled in height for women...

Fair winds and following seas young Hero.

Is doing the forward roll without the handstand an acceptable scale? I'm WoDing on my own and can barley do a controlled handstand.

Mike A.,

LOL! Read it again this morning through the prism of CrossFit, health and fitness research, and injury (illness) prevention (and hopefully without the filter of any post-moderate consumption issues).

I would note, though, that your point about alcohol abstention is well taken. Please realize that I discuss only cardiac risk with regard to the "tippling point", although one could make a very good case that the balance of ALL risks associated with alcohol consumption more than balance any cardiac benefit; but that was not the thrust of my point.

M/155/5'6"

23:50 rx

No pull-up bar. Had to use a rafter in my basement

Had to mix and match..

7 rounds

3 forward rolls
5 wall walks
7 Med ball sit ups - throw ball to a target 10 ft away, 5 feet high
30 DU's

20:00

Female age 33, 105 lbs
Rx
10:20...

M/28/5'8"/160#

15:26.
Subbed high knees jump + air squat for box jumps

Hi,
what are the women's perscribed weights?

Thanks,

Pulled something in my scapular. Can't turn my neck freely to th right. Should I try to wrk out tmro? I took sat and sun off as rest, heat and ibuprofen. Any ideas?

Is there a good sub for this entire workout? None of it reaally lends itself to the equipment/space I have available.

Moe Kelsi,

Touche.

Hi,Matt. Can you not do the wall walks? if not, you can do walkouts from a push up position or off the knees. Even try getting up the wall as high as you can thats another option. You can do leg raises if you really have nothing to hang off of. As for the box jumps, jump with knees to chest or jump straight up in the air

37/m/186

As prescribed except I did 36" box.... Kick my butt but fun nonetheless

Time: 21:51

Happy CrossFitting!!

21:29 as RX'd

40/205/6'1

18:42 RX

36/205/6'2"

This was a fun one...box jumps are slow. I tore my achilies tendon 12 months ago doing BOX jumps, and then re-tore it again three months later slipping out of a trailer. Needless to say...i am very cautious about my Box Jumps these days...

I love the Change Up with the forward Rolls!

Love and Light,

Garrett J White

16:45
Mod: 24" box.
Don't have a 30" at my gym, great workout though. Adrian kicked my a**.

m.32.69.170;
20:15;
sub'd 10x 30" decline push-ups for wall climbs;
all others as Rx'd;

after set 3 05:45;
after set 5 12:15;
after set 6 16:10;
after set 7 20:15;

21:52 rx'd - Good one!

rx'd - 32:23

43/222#/71"

I love the varied workouts. I have been building workouts for my sons football team for conditioning and these are fun additions.

M/35/154lbs/5'9"

As Rx'd in 21:42

44/m/176cm/73kg

As rx'd

21:59

Any sub for a forward roll?

12:30 Rx'd
Did it after my snatch workout.
Fun workout!

great wod!

didn't measure exact time and jumped up 6 stairs staircase but took me roughly 15 mins..

F/34/130lbs/5'6

Nice WOD for our open gym today; scaled the box jumps to 24", rest Rx'd.

18:21

scaled down to:
Five rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 24" box

RIP
M/33/183#/68"
30:20 rx'd

Enjoying my first week of Xfit. Its a challenge. Cant wait for my numbers to get better!

scaled down to:
Five rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 24" box
20:41

Holosight on a fifty cal really? Nice!

subbed wall climbs for 50 jump ropes
everything else as rx'd

17:27

m/42/5'8"/175

Scaled to 24" jumps
all else as Rx'd

30:20

m/30/5'7"/140lbs

24:03 Rx'd

RIP Brother

Sean 16.52
Lorie 17.42

why is everyone doing "wall walks".....it says wall climb ....Am I doing it wrong or is everyone else?wall climbs really started to blow

M/43/225

28:00

Getting my carcas up the wall 35 times seemed harder than expected.

Good variation with this WOD.

My error...meant to add..

RIP warrior

scaled box jumps, all else as RX'd

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 18"

21:00

F/51/5'6/125
28:30
Rx except 24 " box jumps
Wall climbs were killer

23:45 rx'd

Hooyah, brother. May you rest easy.

TKA over 5 months ago, Progress is good, no jumping. 6 month Ortho checkup this week
Modified
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Knees to elbows
9 Step-ups, 24” stack of bumpers
14:58
M/54/6’/204
RIP Fallen Warrior

Escanaba, MI
F/46

I did puppy dog from brand-x, the forward rolls made me nauseated due to sinus congestion, but what a fun workout!! 23:26
5rft
first 3 rounds did 3 forward rolls and then 1-1
3 wall walks did my best just to get up there
5 knees
7 jumps to 24" box

As rx'd
17:03
RIP Adrian Elizalde

M/34/510/175
27:43
RXed
RIP. See you in Valhalla.

As rx'd 21:42. RIP sir.

23:20

3 rolls
5 Wall Climbs (1st 4 rds = Wall Climbs, last 3 - 20 HSPUs)
7 TTBs
9 30" BJ

M/52/190lb

M/33/5'6/166

As Rx: 25:45

Army crossfit!!
M/35/5'10"/200 : 20:09

M/32/5'9"/170 : 21:10

As RXed

Great workout.... Hooooah Army Crossfit!!!

As rx'd 11:03. RIP Seargamt hua

14 min. Changed tumbles to 225 pnd bench press and wall climbs to wall pushups.

M/24/6'2"/215 pnds

M/42/74"/200 lbs

24:21 rx'd

7 rounds
3 rolls
5 wall climbs
7 kte's (sub'd)
9 box jumps, 24" (scaled)
22:05

age 22 bw 170

13:55
-scaled
5 rounds
3 forward rolls
3 muscle-ups
7 step-ups (20 in.)
9 toes to bar

still recovering from my ankle injury. i tried muscle ups without false grip. did that for two rounds then had to go back to using false grip.

7 rounds:
3 rolls
5 jumping pull ups
5 toes to bar
10 double unders
19:20

Finished with 16K KBS: 10,10,10 alternate with 10,5,5 push ups

Sub'd bench w/ step + #45 plate on top for 30' box.

I think I did an extra round b/c I miscounted (so my time was possibly 25:12).

28:14

Rx'd
16:40

Rx'd
13:29

I did a different WOD on Sunday afternoon:
7 rounds of 7 OHS (bodyweight) + 2 rope climbs
M/ 38/ 134 lbs/ 5'-6"
18:55
I made this WOD up in the spur of the moment walking to the gym.. I wasn't sure if I'd do it because i kind of hyper extended my elbow playing with Kendall at the park the day before.. but I as going to warm up and see how it felt... it was o.k.
I did all sets of the OHS unbroken, until the last set and then I did 4 + 3. I might have been able to do 1 or 2 or possibly all of them, but I was shaking a bit and felt it smarter to just take a few seconds and finish all reps out with good form and all the way down.
I DID use wrist wraps. (I used 135 lbs for all sets)
Rope climbs were taxing. I think that the heavy weigth on the palms was pre-fatigueing the grip a bit. I tried to do the first one pretty quickly after walking over there, and then take like only 10 seconds break and then jump on the second.
GREAT WOD.

Rx'd
23:08

Wall walks got tough!

M/5'9"/209lbs
Started Crossfit 120920

Modified:
2 rounds knees to elbows, 5 rounds hanging straight leg raises
Wall Climbs just with the legs, kept arms stationary
No box so just jumped to touch 8' ceiling

(26:17)

RIP SOLDIER
RX.10'50"
CROSSFIT SP BRASIL

23.33 Rx

1807 @ home

NPR: Sorely dissapointed in your ability to report accurately about CrossFit Kids. Bicep Curls? Really? I question your ability to report accurately about ANYTHING if you're going to flippantly make up information about something that so many are intimately knowledgable. Ridiculous. Also, enough with campaign coverage.

11:52 RX'd It was an honor SFC Elizalde.

17:19 as Rx'd

23'31": 24" box
RIP Sgt. Elizade and thank you for serving and protecting us.

Doing it in a forrest, i adapted it a bit

7 rounds
5 squats
6 inclined pushups
7 hanging leg raise (could not toe to bar)
9 box jumps 70 cm.

About 25 mins.

M/24/175lbs
as rx
13:10

As rx'd.

17:15

24" box

15.10

We will remember.

24:38

18:15 as rx'd

M/43/5'8"/170

As Rxd, 14:58

21:06

26'' box
35:40

M/22/5'11"/185

29:06.2 RX'd

Rx'd 25:37

m/17/5'11"/185
17:20
switched wall climb with muscle ups

As rx'd 27:09

Back squat: 4x5, ended at 255#

WOD: 12 Min AMRAP
3x/2x Wall Walk
10x Dumbbell Clean (45/30)
200m Run

Tom: 6 + 8
Caitlin: 6 + 13

as rx'd

23:45

RIP Adrian. Thank you for your service and my thoughts are with your family.

Nearly killed me to do 5...wall walks were the worst. First time doing them

rx'd but only x5

19:13

M/21/150

M/37/6'0"/255
13:59
switched wall climb w/ 5 incline push ups
box jumped at 18"
felt good. rolls were a first. but time to build a taller box.

M/34/6'1"/195

19:35 as Rx

@23 - It sucks getting old - at 44 I can push my daughter on the swing but will puke after a couple of minutes. I also felt dizzy in the rolls - though it was cause I was gettting over a cold.

Anyhow
M/44/172/5'11
Rxed - 28:20
my walks were pretty crappy, hard to get rythm for the ktbs

33:57
f/30/127/5'6"
Wall climbs are no joke, they took me forever.
24" box, I'll try the 30" next time.

Jeff @ 2.0
12:16

7 Rounds
10 Burpees
10 Pullups
10 T2B
10 Box Jumps
32:37

God Bless our Troops!
Rx'd_ 28:13

thanks HQ for all the hard work.

M/35/5'4"/147lbs
As RX'd
13:29

RIP Brother

m/45/177
20" box jump
34:24
wall climbs were very difficult.
may God comfort the Elizalde family and give them peace. I am thankful.

7 Rounds
10 Burpees
10 Box Jumps
10 K's to E's
10 Squats
17:54
Then
25 PushUps

7 rounds
10 Burpees
10 Box Jumps
10 K's to E's
10 Squats
17:54
Then
25 Push Ups

M/42/187/6'0
Rxd 25:10
Ooh rah

M/23/5'10"/173

24:32 as rx'd

5 rounds, 22:00
Forward rolls made me extremely dizzy, I have a gymnastics background from when i was younger so no problem with form on the rolls. Wall climbs slowed recovery as being inverted. RIP

M/33yrs/72"/180#

26:56 - as rx'd... wall climbs kicked my butt!!!

M/27/5'6"/160
AsRx/

16:43
I felt great! The picnic table top may be a tad under 30"

21.42. Wall climbs did 4 rounds, then switched to 10 50lb thrusters. No-one there to catch me when I fell....

41min
PR first time
209lbs

m/38/5'9/178
WU @ Triangle
21:37
Did w/others in class
HS walks pretty tough. Need to keep lumbar tighter.
Forward rolls not bad, but easy to get dizzy
T to B & BJ not bad.

C-
@ CFS
12:01
24" BJ

5 rounds
3 forward rolls
3 wall climbs
7 toes to bar
9 box jumps 67cm box
19:40

45:21 as rx'd

45:21 as rx'd

Holy cow...wall climbs were tough

Subbed 3 Wall Climbs per round vs. 5

21:55

As rx'd but I think it was 24" box.
Then ran 3 miles. Luke

as rxd @ HCHS

19:53

M/23/170/5'9"
17:40 rx'd
Really a nice workout :)

19:15 Rx
Wall climbs, done correctly, turned out to be the hardest part of the WOD!

M/26/6'/181
Camp Clark, AFG

m/22/5'10"/153
12:37 32"box, rest rx'd

33 yom, 190 lbs

23:37

M/52/153/1-1-06

As Rx'ed

24:24

With a heavy heart and humble thanks.

Rxd
M 48/87kg/6ft
18:15 great work out, legs to toes was fun... :)

Warmup:

Shoulder mobility
Crossfit warmup

WOD:

14:36

Post-WOD:

3 rounds of:

15 K2Es
50 DUs

5:40

"Adrian"
FR: x3
WC: x5
T2B: x7
BJ: 30" x9
7 rounds, 23:00
Wall climbs were mostly singles, everything else unbroken.

m/6'2"/200lbs/42

23:18

23:21

16:48 - The rolls made me really dizzy and the wall climbs got much harder as the rounds went on.

M/45/5'11"/195

3 rounds

3 front rolls
5 wall climbs
7 toes to bar
9 24" box jumps

15:25

As rx'd, 17:21.

This was pretty fun. Wall climbs were the toughest part, they are just slow. And they are like burpees - resting in between them didn't seem to help, it was better to try to knock all 5 out at once. Unbroken T2B.

M/23/5'7/150

15'18 Rx'd. Great workout! Wall climbs got pretty tough the last two rounds

F/42/5'6"/145

3 rnds, thighs to wall, 20" box

15:04

22:48

forward rolls very disorienting

f/5'4"/118/37
18:45

24:27 scaled to 5 rounds

1st round I lost an extra few minutes because I started with three sets of three forward rollls instead of just a single set of three. Otherwise, all was rx'd. there was a long walk to the bar for the TTB's which also ate some time. Wall climbs were definitely the hardest part

as rx'd 28:22

but subbed 20" box and did burpees instead of rolls

M/47/168

21:33 -Rx

Adrian was the closest thing I had to a brother, just wondering who posted this?

RIP

hspu with toes on smith machine instead of wall climbs

19:09

m/41/5'8/240

Good solid gymnastics WOD. Was shooting for sub 21mins (3 minutes a round) Was able to get 18:37 RX'd :D Wall climbs were soooo brutal lol

Good solid gymnastics WOD. Was shooting for sub 21mins (3 minutes a round) Was able to get 18:37 RX'd :D Wall climbs were soooo brutal lol

subbed 3 dips and 5 squats

19:49

18:56 7 rounds scaled - 5 rounds as rx'd then last 2 rounds subbed wall climbs with 20 towel pull ups (1 round) and 20 press ups (1 round) due to shoulder inj.

17:15
m/21
6'4 250lbs

Rx'd

27:55

27:35
25" box
wall crawls deviously deceptive :)

wall crawls fooled most of us.

21:43 but with 24" box.

introspection, like alcohol, is best in moderation. best just to get on with it.

14:34 RX

Was a really fun workout, harder than what I initially thought, but right up my alley in style of workout.

Subbed 26" Box Jump, only one that was available, otherwise Rx'd.
14:13
RIP

M/28/5'9"/160lbs
18:55 Rx
RIP Adrian
(Subbed toes through rings because I didn't have a pull up bar in my garage...lame I know)