Awesome

Jim - flip that flag around so the stars are on the left and you'll have the set-up complete! Looks great!

Chocolate challenge ...is pointless and flies in the face of true Crossfit precepts such as Zone and Paleo as I understand them....although a mildly entertaining piece. That being said the words of my father echo in my head..."nothing to excess....most things in moderation", He is 87 survived Great Depression & WWII in Europe and alot of other crap most of us would knuckle under to in this day and age of sissyfied Americanos,

3 rds.
200m
30 lunge steps
25 anchored abmat su
20 pullups

9:44

What kind of sick WOD are those plyo boxes for?!?! Hahaha no tops... a new challenge I see ;)

Garage gym looks awesome but your flag is backwards

Great article Rick Randolph. Parents, CrossFit and Crossfit kids prepare us for the unknown and unknowable. Rick reminds us to prepare for the unthinkable.

Ok Hollyhog...game on!

Flag is backwards, otherwise nice gym.

Jim, Dude, great looking garage gym!

That was one of the best videos I've seen in a long time.

Totally paleo.

Remember that things that you take a picture of come out backwards ... the flag is probably in the right direction.
What plans did you use for your plyo boxes? Looks awesome.

Plyo box instructions: http://library.crossfit.com/free/pdf/49_06_plyo_boxes.pdf

mm-- I'm not sure if that was a serious comment, but ever since albumen prints became obsolete, cameras don't take pictures backwards.

Rick, what a great article. I've re-read it a couple times and I'm impressed with its subtlety & passion.

Most "kid's self-defense" articles are mechanical and theoretical - I appreciated the depth and sensitivity you brought to this insane and almost unfathomable subject...

Your insight and ability to articulate deep thoughts is why you're a very important part of our team.

Thank you for all you do as a Dad, police officer, trainer & coach.

Tony

I'm so far into his head its crazy
-RoRo

I'm going to say this about 290 times in the next
24 hours

Kstar

Just flipped this pic horizontally in camera+ and the flag appears correctly with the stars on the left.

Union on the left is correct. Our country is f-ed up enough, the least we can do is treat our flag with respect.

Gym looks good...get some!

Ian, Comment #3 ...

Fun is an amazing thing. You should try it sometime.

The link to the surprise event announcement doesn't work.

2 rounds due to ligament pain
200m + 50 walking lounges + 50 squats
9:55

45/m/176cm/73kg

As rx'd

13:36

Harder than expected. Again. Squats after lunges are so slow.

Please tell Jim Allen that the star field goes on the left.

Looking forward to doing this workout, as it's one of few that seems pretty possible for a dude as overweight as I am!

But just out of curiosity, if we were to give Mr. Allen the benefit of the doubt, and assume that the flag is covering a window in that garage, would his flag then at least "appear" correct from the outside? (Additionally, I often wonder if these flag issues ever come into play in Canada, Japan, Germany ... ?)

6-6-6 65# weighted step ups

2-2-2-2-2 box jumps

3 rds
200m run-100m walking lunges-50 squats

rx 13:52

M/32/5'10/82kg

Rx'd 12:15

My legs are now toast!

Cool setup! Pay no attention to the people with nothing better to do than complain about your flag. It's your gym and that's the way you wanted your flag to hang! Leave it the way you like it! Just the fact that you have it there should be enough but some people just can't be satisfied.

M/47/180

16:11

13:34. A wod hasn't left my legs SHAKING for a while!

14:44
Treadmill for 50 seconds
@ 9.5 + Mph .5 incline

2nd week back:

As rx'd:

19:30

what media player does the games site use? when i click on the site i cant see the videos.

m/44/5'6"/140

run on treadmill, had to wait for start up each round.
100 walking lunges for 100 meter

16:59

14:09

so what do i do if the track has a foot of snow? my treadmill does not track distance by meters

so what do i do if the track has a foot of snow? my treadmill does not track distance by meters

16:18

Why does it matter what side the stars of the flag are on?

Typical crossfit wod for me , at 1st i thought hey i may be able to do this as rx'd, as the challenge showed just chocolate chip pancakes, but then wowee zowee, no way, no how, made a blueberry/protein shake and enjoyed the clip. Thanks that was great.

I thought the flag was displayed properly in photo, check out the rules for this, it's as complicated as the irs code, probably written by the same guy. I know we all love our country but when it comes to our rules and regulations we have to be the
craziest loons in the pond.

How about this, all branches of the military have their own protocol and citizens flag on wall union upper left, flag on
pole union nearest pole,flag wears out replace it.

Namaste/john

"Why does it matter what side the stars of the flag are on?"
That's like asking why one flies the flag with the stars on the top. One way's right, the other is wrong.

Hey #3. Lighten up a little bit my man and have some ice cream and pancake...it's all good. I don't think CFHQ is saying go eat like this all the time..... it's called having fun and being lighted hearted and not taking everything so serious all the time.

Hey, but major props and respect to your dad for his service, seriously!

200 m is .125 miles and 100 m is .0625 miles

25:11

Harder than I thought it would be. 100 meters of lunges was a lot further than I imagined in my mind. Might have done it faster, but doing lunges on asphalt demanded a little concentration and a degree for carefulness. Not saying I would have done it much faster, but who knows. Hope to be able to do this one again to see if I get any better.

3 rds

200 run
50 lunge
50 SQ

13.20
girl 19.10

Belgium,Europe

14:51 subbed 200k row

15:45

Subbed 100 lunges for 100mtr

Easy time to beat M52!

rx'd
15:48
It's cold out. My face is frozen and I should have worn gloves.

When displaying the flag against a wall, vertically or horizontally, the flag's union (stars) should be at the top, to the flag's own right, and to the observer's left.

http://www.usflag.org/flagetiquette.html

m/30/180cm/74kg

Three rounds for time of:
Run 200 meters
25 lunge with 40kg barbell at front
50 Squats

11:07

15:37 as Rx'd.

@Kace #32

Yes, of course there are conventions regarding how the flag is to be displayed, such as flying the flag with the stars on top. But I am asking why are these conventions so important, given that they easily could have been done in another way. Certainly there are some conventions, such as driving on the right side of the road, which although they are arbitrary serve the beneficial purpose of allow for coordinated behavior. But what is the beneficial purpose served in this case? After reading the link someone posted below about flag etiquette I suppose there may be good reason to fly the flag right side up in normal circumstances since flying it upside down is supposed to signal distress. But is there any purpose like that which is served by having the stars on either the right or left side? Or could the convention have just as easily been to have the stars on the right side?

I found that the 100m lunge was 73-76 lunges.

14:43

M/38/185#/6 1

13:48

probably looked funny running, lunging, and squatting around the jungle gym while watching my 2yr old and dog (momma outta town)-used gps to track distance.

20:06 rx

M/40/5'10"/188lbs

23:18

19:01

just started cross fit on monday. loving it next best thing to a good hard wrestling practice.

16:21

m/36/6'/218

Game site is blank screen on ipad2 since yesterday. Other crossfit.com sites work just fine???

m/50/5'5"/147

Rx'd

13:45

M/31/200/72

3RFT

Subbed 250m row for the run
Did 70 walking lunges inside house
50 squats

16:20
I average 7 lunges per 10m outside. That's where I got that 70 lunges from

It is snowing outside, so opted for indoor sports.

First week of crossfit! 16:38, although I swam competitivly before this.

15:45
Should've been faster. I may have an electrolyte
Imbalance. I'm extremely tired and weak for about 4 days now?

14:50rx

100 situps, 3:15

M/52/190lb

legs are gone, dead, buried.

9:22

really wish everyone would quit crying about this dudes flag. find something better to do with your time. Awesome gym, and awesome that you're doing it all yourself. Get a big a$$ tire and now you can have some fun!

18:58

3 rounds
.12 treadmill
100 walking lunges
50 squats

18:49 Rx'd

WLs took forever with my short legs. #45 Shane G is 6'3" and reports about 75 lunges per 100m. I averaged about 106...

If we are going to gripe about a picture, could we go back to fine CrossFit athletes that are not wearing enough clothing?

Those hell bent for leather to find fault in others are probably not accomplishing much for themselves.

Rest cycle
Shift Change
M/55/72”/210

"Why does it matter what side the stars of the flag are on?"

Therein lies the problem.....

14:45

Rowed 200
50 walking lunges
50 AS

Rx'd
15:08

Three rounds:
40 Jump Rope Double Unders
100 meter Walking lunge
50 Squats

28:30

F/32/5'3"/115

The flag is not on a wall, it's on a rack. Just squeeze behind the rack and everything's OK.

I am reminded, however, of the World Series about 20 years ago when they Blue Jays were playing in the States (Atlanta??) The Canadian Flag was upside down. THAT was a mistake. Left to right, no big deal... but upside down? Oh Dear!

got pretty crazy. legs crampin up, cold didn't help either.
16:52

Thanks Shane G for the info on lunges. I was trying to figure how many lunges would be in a 100 m. I have to do this one in doors.

14:44 Rx'd

Playoff beard

I have found an indoor track, will be doing this later. Time to beat 23:18 lol.

Made up yesterday's muscle up workout today.

16:40

First 13 bailing forward, last 17 regular.

Rx'd 11:52

Muscle up wod today.

16:40

wes powell
warrington,england

200m treadmill
standing lunges 100
squats 50

27:19

ouch!

Did:

200m Treadmill
10x BW Bench
10x BW Squat
10x Pullup

BW: 225lbs

x3

18:51:56

15:39
1 round 200m run/30 lunges/50 squats
3 rounds 200m run/50 squats
lunges KILL my knees

Good on Jim for hanging the flag in his box; I'm sure he's fixed it by now, so no need to harp on him anymore. But for those who think its being wrong is no big deal...that's just sad. Its only our national symbol, one that virtually every US citizen has pledged allegiance to. So yeah, its a big deal.

14:40

20:40 as rx'd

17:08

23:05

then 25 Mile bike ride!

18:05
Then a 25 mile bike ride with #76

My favorite part of the article:

"I told them to
grab other kids to help—I want to do a drill to see how many 10-year-olds it requires to take me down. I told them to grab scissors, baseball bats, chairs, whatever they could find. My son nodded. So did my daughter."

Lol wut?

Used weight for round 1 on lunges and squats. Killed me! Slowed my time down as well!
M/21/5'9"/185lbs
Time: 18:18

15:40

100 meters is a little more than 100 yards so I did this WOD at the Naval Base San Diego track. 200 meters is marked on the track and I extended the football field for the 100 meter lunges, and threw the squats in on the end.

The lunges were the worst. Never before today did I consider squats rest, but the squats were the best part of the workout for me.

BTW - San Diego is BEAUTIFUL today!

M/5'7"/170/36

200m
50 lunge steps
50 squats

18:57

18:20 as Rx'd.

This was my first WOD ever. I'm cramping everywhere!! It was awesome though. Look forward to working into a CrossFit athlete!

M/17/165:

17:37

M/28/5'6"/158lbs
19:17
goal was under twenty. Next time i want to do squats unbroken and do around 15the min. Keep it coming

"Why does it matter what side the stars of the flag are on?" or @Julie "Left to right, no big deal"...I bet the men & women that died for our country took pride in which side their stars were on or direction their flags were hanging.
#EducateYourself. For those of us that have never served, that is the least we could do. They are the reason that it matters which way our flag hangs! & They are the reason we pay tribute in their HERO WOD's!

17:55 rx

F/24/5'3"/130

200m run
100 walking lunges (not 100m, didn't have measurement)
50 squats
20:29

29:11

F/26/103#/4'11"

Rx'd 12:19

M/26/5'10"/180
17:07 as rx'd
My legs feel like gumby.

M/22/6'2"/172
20:37 Rx'd
Did 400m run on accident...didnt calculate well.
Legs feel great!

14:14

Almost fell over on the second run....ha

23:40
As rx'd

3 rounds:
200m run
walking lunges 100m
50 squats

Time- 18:28

m/43/5'8"/180

Rx'd

21:57

20:17

F/42/5'2"/112
100 walking lunges for 100m
17:51

M/174 cm/68 kg/16 years old
Rx'd 14.02 min.

As rx'd, outside -4C, light snow...
Like Shane G about 75-78 per round, although I think I started to really stretch on the last round....
15:52
My quads are jelly right now

2.5 rounds
200m
100m walking lunges
50 squats

half way through the last set of lunges sharp hot pain in right hip and glute. dissapointed I didn't finish.

25:30

Ran on a Tradmill 0.20 mile
Walking lunges 20m x 5 trips
50 Squats

Three rounds
19:01

M/36/6'2"/220
19:28

Ran on a Tradmill 0.20 mile
Walking lunges 20m x 5 trips
50 Squats

Three rounds
22:34

M 21/185/5'11"

14:04 Rx'd followed by a mile run

200 meter run on treadmill
50 walking lunges
50 air squats
3 Rounds
13:45

Flag etiquette is as respectful as honoring the Hero's with crossfit workouts. The lack of knowlede here is very disappointing.

Laura f/50/5'7/155

Rx'd in 16:51

25:20

16:03 first time doing crossfit

M58/5'9"/185

30:12

rowed 300 M for running

the lunges knocked me out

Pleased to see the Flag in this gym, no matter how it is displayed

As RX'd +200m 18:31

When a person is sick, is it better to push through the WOD or take a rest day?

Rx'd

15:59

27:35 as rx'd

Correction, 17:35

As rx'd 17:45. Legs r done! Pray for upper body tomorrow.....

16:40
Legs smoked.

cale 11:39
molly 15:01, very first rx wod!
kelley 15:01, wouldn't let my 23 year old daughter beat me

cale 11:39
molly 15:01, first rx wod ever!
kelley 15:01, wouldn't let my 23 year old daugther beat me!

20:16

16:31 RX'd

M/30/176/5'11"

Legzzzzz!

Did it in 14:27, but I wasn't expecting my legs to cramp up this bad. It was awesome!

22:26 legs smoked. Thought I would have done it faster then that

M/40/220/6' 27:15 My wife said it would be easy!
Two full months of CF!

M 42/192/6'0"
16.41.

M/22/5'11"/184.6

15:00.6 RX'd

Subbed 25 tuck jumps for 200m run

Three rounds for time of:
25 tuck jumps
100 meter Walking lunge
50 Squats

17:46

15:38

14:08

Lunch Time!

-Boz

Wow, comment #131, super fast times for all three of you. Way to go! Kelley is 47 doing this in 15:01? Inspiring!

20:45 As Rx'd

M/52/6'3"/215

M/39/5'10/161

10.37 rx'd

19.34

14:44rx

harder than expected. smokin' quads

M/26/6'2"/225

Rx'd - 26:06. So much muscle fatigue.

15:51

As rx'd

35:14 - on treadmill. 100 meters is a whole lot further than I thought. 10 mph on the sprints. Feels great!

Harry: 19min

Luca: 20min

17:15 as rx'd

Second day of CrossFit and my first WOD, scaled back by my instructor.

200m run x 3
50m lunges x 3
25 squats x 3

13:49

12:14.

Watched the video and all I can say is I'll never get those 8+ minutes back.

F/51/5'6/120
20:55
Rx

M/21/165lbs/5'10"
11:04
my legs don't work right after that.

19.34

M/26/180/6'0
16:35 Rx

23.45

as usual, much harder than it sounds

M/24/5'10"/175

18:14 as rx'd

M/6'2"/195

19:18

Did 100 steps for lunges
22.17

Warmed up with push press 3-3-3-3-3-3-3
115,135,140,145,150,150,155

1 mile on treadmill
8:30

F/46/5'4"/155

21:29

I think I did 300m each round, 3 basketball court laps in case I calculated incorrectly. Two times around the court seemed too easy and quick. Might've been my bad... Loved it though!

Questioning my time, but I did it on a indoor track so I know the distances where correct.

Rxd 13:05

Foam roller brings no comfort after this WOD.

2013-03-03: 18:11@5:56,:07,:07.

As Rxd 13:53
Very challenging...... Vomit.....
M/40/5'9"/153#

200 m rund
34 lunges in driveway (figured about 3' step each lunge)
50 squats

3 rounds @ 9:55

24:12 rxd

As RX'd 6:59

22:01 as rxd using treadmill. 100 lunges and 50 squats per round. Hard to do lunges fast. Warmed up with 14 min single unders 8 min yoga and grace doing 55 lb kib clean and jerk with each arm. Going to sleep soundly.

22:01 as rxd using treadmill. 100 lunges and 50 squats per round. Hard to do lunges fast. Warmed up with 14 min single unders 8 min yoga and grace doing 55 lb kib clean and jerk with each arm. Going to sleep soundly.

Comment #98 - Posted by: Junior81 at March 2, 2013 12:44 PM

Exactly. Thank you.

M/28/70"/180
Rx - 15:47
I've never had to rest/shake out in the middle of a set of lunges before.

21:43 as Rx'd

M/40/5'11/170
Think I went a little long with distance. Eye-balled it but counted 121 lunges thru my last round. All good anyway. I'd like to try again at the track on a warmer day. High 20's (degrees) getting old. Shaky climbing stairs after this one.

21:06 as RXed

M/35/200/5'10"

Hoooah Army Crossfit!!!

250m Run
125m Walking lunge
50 Squats
3RFT
@ HCHS

23:49

time - 13.53.88

3 mile run
21:21
Then
3 rounds
25 Walking Lunges
25 squats
Then
30 K's to E's

M/27/6'0/185

13:24 Rx

3 rounds for time
200 m
50 walking lunges
30 squats
time: 23.30

1st day back doing crossfit in about a year.

Man, it's been like 48 hours and I am still in serious pain!!!

Time was 16:04

As RX'd with a 20lb vest on. 27:59
male 54 / 5'9" / 160lb

M/48/200
RX'D
24:11
Legs toasted, sunday first time rope climb 4 times, finished off with 50 GHD situps,didn't realize how much i fire up my quad's doing those

rx'd

24:01

Not pretty but got it done Rx'd in exactly 18:00

M/51/195/6'1"
Hopefully my legs heal before the Open starts. "Ass on fire" was a good description that I have seen before.

200m Rowing instead of running
60 lunges

Time: 20.21

28:30. Wow, that many lunges hurt.

19:41
Not sure on distance, so I did 100 walking lunge steps.

3 rounds
200M (0.13 on treadmill)
100 Walking Lunge Steps
50 Squats

Ouch

M/30/5'6"/185

as rx'd

17:26

time 19:24 at the track

With weight vest @20lbs
5'10 /175 lbs

28.19. really disappointed I hope to become faster and try this again on my cardio day.

20:09 after a 5k which was not a good idea my legs are jelly

I did 80 walking lunges (up and down the gym)

16:57

M/45/5'11"/200

3 rounds
200m run
50m Walking lunge
50 Squats

16:33

22:18 as rx'd. 1k row wu 4:02. abmat x 20 post.

Please fly the flag correctly, blue field to the left. Hooah!

http://www.ushistory.org/betsy/flagetiq.html

260m run
30 lunges
30 squats

2 rounds
Heather 10:19
Tam 9:59
Joel 12:45 (1/2 reps 2nd round)
Sim 11:20
Wendy 10:25 (1 run)

3 rounds
Katie 9:34
Lil Kim 10:12
Aaron 12:25
Crystal 10:36
Mr. Carey 11:19
Mrs. Carey 11:43
Mrs. Pip 12:02
Jeff 12:22
Mr. Wonsil 11:22
Kyle 13:06

4 rounds
Jay 10:16
Jason 11:05
Ricky 11:51
Conor 11:55
Bubs 13:06
Mariane 12:33
Tara 13:24
Amy 10:40

As rx'd at CrossFit 3D in 13:18

14:51 as rx'd

F/42/5'6"/140

21:41

25:45

22:56

Did it at Mastic southern driveway to first pavillion driveway going back north...got a calf stinger doing the last run but finished...legs still sore

as rx'd

21:26

M/48/5'11"/165
RX 16:50

18:15 as rx'd
wobbly...

.20 miles on the treadmill
77 walking lunges
16:55

13:23

As rx'd, 20:50.
First 30x PU, 30x situps at outdoor trk.
Then jogged old canal route in WF to HS track.
Did WOD, jogged back. Great to get some sun.

750 m row, 300 m lunges, 150 squats
did this wod on monday and can barely walk on wednesday. would have to take 3 sick days if i was working

m/33/5'8/190

15:12 AsRx

As required - 14:06

Run 200 meters
100 meter Walking lunge
50 Squats

m/33/5'11"/178

As rx'd

14:22

16:14. I have iron legs now :-D

Scaled to BrandX Pack:
18:12

Correction, scaled to BrandX Porch:
200m Run
100 Walking Lunge
35 Squats
18:12

M/42/6'3"/220
As rx'd
23:30
Wow...my legs are broken! Butt was cramping and legs were wobbling going down the stairs when leaving the gym. Me like!

as rxd' 22:30

F/38/5'3"/143lbs

20:30

I don't know why I still get fooled, thinking because there's no weights involved it'll be easier....I was foam rolling for days...lol

17:47

RX'd

15:34

Did squats for strength beforehand: 5x3 @ 385# (a few pounds under 90%). That made for slow going on the lunges and air squats. Who knew a measly 100 meters could feel so long when you have to lunge your way through it.

As Rx'ed
14:03

so happy to be ably to do a workout as Rx'ed :)

Did 1/2 of something like this 3.8.13, two weeks and a day after distal biceps repair surgery. first wod back!

3 rft of: 100m jog/run, 50m lunges, 25 ohs with pvc pipe

9:36

felt great. have nearly full extension of repaired arm, no pain. must wait a good long while to do any resistance training...

Резкая головная боль,не смог продолжить WOD проблемы с шеей еще дают о себе знать.

+ опять таки не тщательныя разминка(для меня особенно для шеи)

Did this one yesterday - subbed 100 walking lunges bc didn't know exact distance, and did runs on treadmill: 19:22

distances not measured (done in the sun and ice)runs were likely longer and lunges a touch short

15.57

As prescribed, though I did runs on a treadmill. 15 min even

As prescribed, though I did runs on a treadmill. 15 min even

16:50

pack, brutal, I'll feel that for a few days especially since it's on the tail of Zeus, 12:16

P.S. just remeasured, lunges were 40 m instead of pack Rx 50 m...that stinks

16:04 RX'd. Squats burned bad!!

15'48"

m/39/5'9/178
CFWU-2. Shortcut since doubling up on WODs on a Sunday. Superman. DU.
26:37
Way worse than I thought it would be. Done in back yard. Real wet on bottom of path, so had to modify. Not sure about accuracy. Lunges toughest w/o a doubt. Fighting cramping on 1st round of lunges. Really can't believe the WOD took that long!

22:16, running on a treadmill

runs on treadmill

34:36

m/42/5'8/240

M/41/5'11"/206

3 RFT of:
200m run
50m walking lunges.
25 squats.

14:24