October 2, 2013


No rest.


21-18-15-12-9-6-3 rep rounds for time of:

Kettlebell swings, 1.5 pood
Knees to elbows
Double unders.

Strength: Deadlift 5RM @ 325# (PR)

Comment #1 - Posted by: Gavin at October 1, 2013 5:44 PM

Gavin-congratulations on the deadlift PR. Really nice numbers on those front squats too!

Comment #2 - Posted by: Kevin C. (M/54/5'11"/178) at October 1, 2013 5:51 PM

Kevin, thanks. I'm away for a week next week, no access to a barbell or weights, so it will be all bodyweightfitness stuff. Trying to stay on track with strength training this week.

Comment #3 - Posted by: Gavin at October 1, 2013 6:59 PM

Dale and team,

Excellent article. Lucid, simple and clear. I'm not so sure everyone realizes how vital your role is, especially as the company grows & grows (those that have been in business long enough do). Your team is the community's "protective service detail", the "bodyguards of the brand".

Thank you for what you do.


Comment #4 - Posted by: Tony Blauer at October 1, 2013 10:58 PM

Hy there,

today for me real rest day. I get up in the morning and feel a little bit illness will come if I workout today! So now I lie in my bed with tea and so on... Hope tomorrow is all away and I will get no influ!

In 18 days is my marathon and I want to run real fast for the CrossFit Community!

Best regards and greetings from cold east germany

Comment #5 - Posted by: Markus Bukowski at October 2, 2013 2:45 AM

No rest for me, going to spend tonight working on my snatch and clean and jerk technique. Maybe some medium intensity cardio but mostly olympic lift technique drills.

Comment #6 - Posted by: Ben at October 2, 2013 4:34 AM

I'm confused by the today's article. I read this section:

'Don’t use CrossFit as a category of goods or services; that earns an almost automatic lawsuit because it threatens the mark in two ways: as both infringement and genericide. For example, there is no such thing as “CrossFit equipment.” This equipment has always been sold categorically as “fitness equipment,” “gym equipment” or the like.'

However Rogue equipment has an entire section of their site titled "Crossfit Equipment." Isn't that what the article instructs us NOT to do?

Comment #7 - Posted by: David at October 2, 2013 6:51 AM

@David, the odds are high that CF HQ have given Rogue permission to do so. It isn't like nobody at HQ knows about the website, right?

Also, notice that it isn't "CrossFit equipment" but rather "Equipment for CrossFit". Two very different things.

Comment #8 - Posted by: Gavin at October 2, 2013 7:07 AM


I would add that adding the "TM" sign next to Crossfit when it is used out of context helps. IP attorneys go a little nuts over this - look what happened to "kleenex" and "Xerox". Both brands lost a lot of power.

Comment #9 - Posted by: Doug at October 2, 2013 8:04 AM

@Gavin - you're right, it does call it "Equipment for Crossfit" - I was looking at the domain name, which is "crossfit-equipment."

I guess ultimately my question would be what would be considered "equipment for crossfit", and would be "fitness equipment"? Could I sell barbells, bumper plates, jump ropes, etc and label them as equipment for crossfit? Given crossfit booming popularity, my site would pop up a lot in searches with those keywords.

I have no intent of starting any sort of online business, I'm just exercising my mind today.

Comment #10 - Posted by: David at October 2, 2013 8:33 AM

Lessons learned from the fantastic article by Dale Saran:

1. The name "CrossFit" is owned by somebody, so a person needs permission to use it.

2. Don't assume, no matter how good your intentions are, that your independent activities labeled as "CrossFit" in any way, shape, or form are not hurting the brand, regardless of the fervor behind your activities in your community of like-minded people.

3. If you aren't allowed to use the name, don't be all stealing it and sh*t. Come up with your OWN sh*t.

Comment #11 - Posted by: J.T. at October 2, 2013 8:42 AM

“CrossFit” defines a very specific fitness program - "CrossFit: Defending the Name" by Dale Saran

This seems at odds with 'creative and continuously varied'; 'deliberately broad, general, and inclusive'; 'tremendously varied, if not randomized', which is how the CF Training Guide describes the program.

I completely understand Glassmans's desire for protecting the CF brand, it makes him very wealthy. But the very idea of being open source, non-specialized, continuously varied is what makes CF non-specific. The more broad and general you desire your fitness to be (which is what CF claims is it's purpose), the less specific your training program must be. That is why you will never see CF winning a judgement against someone selling a fitness program that uses 'constantly varied, high-intensity, functional movement', and 'creative, randomized' modalities, to attain a 'broad, general, and inclusive fitness'. Why? Because CF was far from the first player in that game. What you will see is CF defending the brand, the name. They want people to first think of CrossFit when they see a 'constantly varied, high-intensity, functional movement' type of workout prescription, even though there are numerous other programs out there that encourage the same. But CF was the first to package it this well, to see such rapid growth, to define it/measure it in such a way that the user pushes himself every rep, every step, as if he is competing in the Games. It's intoxicating. It's why I am a fan. It's why GG is making money hand over fist. The market was ready. I only wish I had packaged it and sold it under a catchy name, it was genius.

Comment #12 - Posted by: Toolman at October 2, 2013 10:03 AM

Had a rest day yesterday when the front squats came up, didn't want to load up on a bad foot.

Felt a little better today so I did Jackie (1st time)! OMG that looked easier on paper! :O

Beginner Pull-ups and row was not on a C2 though (only 4 weeks in CF)

Still trying and loving it :D

Comment #13 - Posted by: JNem at October 2, 2013 1:03 PM


Comment #14 - Posted by: Northcup at October 2, 2013 1:14 PM

@David- you would still need to get permission/license to use "CrossFit" in your "equipment for CrossFit". It would be the same as "Accessories for Apple" or "equipment or Microsoft". If there was a website that was using those tag lines as its advertising w/out Apple's or MSFT's permission or any license use, then it would definitely here from an attorney or law firm.

Comment #15 - Posted by: ku at October 2, 2013 1:27 PM

No Rest For Me Either!
15 35lb. Dumbbells GHD Bench
20 Pull Ups
25 20lb. Wallball
I hurt.

Comment #16 - Posted by: Brandon VanBuren at October 2, 2013 2:17 PM

No rest for the wicked!!!

3 rounds
400m run
21 KB swings 1.5 pood
12 pull-ups

Rx'd 9:31
New PR by over 3 minutes!!! Used 1 pood KB 10 months ago and finished in 12:49

Comment #17 - Posted by: Davis M/28/5'9"/155 at October 2, 2013 2:27 PM

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster scaled to 75#
Knees to elbows



Comment #18 - Posted by: Tom G. at October 2, 2013 2:56 PM

Monday workout
4 rounds for time of:
Run 400 meters
25 Burpees
Time: 32:28
burned, burned, BuRnEd!!!!
Can't do anymore... :)

Comment #19 - Posted by: gadelle at October 2, 2013 4:55 PM

Man they make ropes look so easy!! Still working on mine, my goal is to master them by Christmas :)

Comment #20 - Posted by: Jacqui at October 2, 2013 7:06 PM


5K: 28:36

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