Monday, 27 Jun, 2011

Posted by Mandee on June 26, 2011   |   33 Comments


500m row followed by 10 minutes of overhead squat practice



With a 3 minute continuously running clock complete 5 rounds of the following:

115# Overhead Squat, 10 reps

15 Toes to Bar


Spend the remaining time performing as many bar facing burpees as possible

Rest precisely 1 minute between each round

Post total # of burpees completed in each round to comments.


Running Drills: Part 1” with Brian MacKenzie by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

Congratulations to Kevin Lowe for making it 36 hours into the Spartan Death Race this weekend and HUGE props to Josh Kennedy for completing the Western States 100 miler in under 24 hours and receiving the coveted silver belt buckle!

33 responses to “Monday, 27 Jun, 2011”

  1. Eric Hedges says:

    44 Burpees scaled over head squat weight

  2. Carson says:

    57 burpees.
    Scaled OHS weight to 55# and scaled TTB to abmat situps.
    This workout kicked my tail.

  3. Tye says:

    105 RX’d, round breakdown was 26-21-20-19-19
    Deload for Deadlift 165(5)-205(5)-245(5)
    Reverse Hyper 4X10 @ 70lbs

  4. Carson says:

    I think Ben posted a link previously about this athlete. Now it’s headline news on MSNBC.com.

    In an article posted about her earlier, either here or Facebook, this athlete works out with a CrossFit gym in GA. I hope an agreement and suitable uniform can be settled upon so she can compete!

    • Ben Jarrell says:

      If there are alternative options that don’t give a competitive advantage and allow judges to judge appropriately, I don’t see why it should be a problem. I’m interested to know how the IWF decides.

  5. RyanP says:

    Scaled OHS to 95#
    89 burpees.

  6. Tasha W says:

    Okay… so I just left the doc. My GP had suggested I get labs done after I stopped nursing so I did. When I got there, she was tending to someone who’d had a “cardiac event” in the office, so I saw a fill-in. She was super concerned about my cholesterol. Triglyceride was 45, cholesterol was 177, HDL was 60, and LDL was 108. She gave me a bunch of material on low cholesterol eating. I explained to her I follow a mostly paleo diet and got a major brow raise and was told “You’re 33. If you keep eating like this, it’s gonna be a problem 8 years from now. You are proof that even people who aren’t overweight eat entirely too much meat.” (I know Robert will love that line, but swear, she said it!) She told me to keep my fish and meat servings to only 3x per week… I guess my question is, has anyone else had issues with this eating paleo and, if so, what adjustments did you make?

    • Tye says:

      I’ll be the first to admit that I’m not well versed in cholesterol, but those numbers seem “good” from what I can remember seeing before.

    • Kerri says:

      I am holding my breath at the responses that come your way based on her ‘concern’…..
      I had very similar numbers from my doc back in March, and he was pleased, and told me not to change anything….
      Ch-178, Tri-31, HDL 53 (>45 is good), and LDL 119 (<100 is good)

      It seems that all your values are spot on, and only a few marks 'off' on the LDL…..I don't see why she has such a big concern…..

    • DaveC says:

      I am no expert, but know more about cholesterol than I would like. Hopefully one of our MDs can respond too. That LDL number isn’t all that bad, and they’ve now figured out that LDL comes in different varieties, not all of which are believed to be “bad”. Some people, a minority I believe, do show increased blood cholesterol as a result of dietary cholesterol, so if it’s a concern you could cut back on egg yolks, shellfish, and maybe get a better quality fish oil if you take it. What you don’t want to do (if your physiology at all resembles mine) is what the American Heart Association and maybe those pamphlets say (EAT MOR GRANE), because that blew my cholesterol through the roof! If you get a lot of your carbs from fruit, try going for a larger share from the “good” veggies list. If I were you I’d just keep doing what you’re doing and see what the numbers are next time. If your doc complains, challenge her to a race 🙂

    • Jake says:


      Here’s an article for you to read Tasha. The understanding of cholesterol read outs (triglycerides, LDL, HDL) are one of the biggest misinterpreted issues in the healthcare industry today. The article above isn’t “peer reviewed” or approved by the FDA and all that mess but it does give some examples as to why LDL, HDL, and total cholesterol really mean jack when it comes to your risk of heart attack, heat disease, or having a stroke.

      Also, I bet that woman doesn’t like bacon, which immediately discredits her diagnosis and makes her untrustworthy.

    • Robert S. says:

      Jake’s article is very informative and does a good job explaining what your cholesterol numbers actually mean to you. To elaborate a little more on the subject one of the key tests that is never done is LDL particle size. Small dense LDL is typically associated with insulin resistance and metabolic derangment. Basically, if your insulin is out of control you will have small dense LDL which more readily adhere to the artery walls and cause issues. I’m certain if they check LDL particle size on you it would be the large fluffy variety which presents no risk of arteroschlorsis. Again, you’ll probably get the deer in the headlights look if you mention this to the doc, but hey that’s how it is.

      I also suggest that you grab my copy of The Paleo Solution from the gym and slip a copy of Kristi and my before/after photo under the cover and give it to the doc. Inform said doc that we did that by eating lots of dead animals and the lovely tasty fat associated with those poor little creatures.

    • Tasha W says:

      Thanks, guys. Jake, I’m about to sit down and read the article. I posted right after I’d left the doc cause she kind of had me upset & thinking, “Oh no, this isn’t working for me and I’ve got high cholesterol and now I’m gonna have to change everything.” What Dave said is 100% correct – the material I was given includes LOTS of whole grain servings…. which I do my best to avoid unless it’s a cheat meal. It also says, “Avoid avocado,” which is one of my fav sources of fat & I eat it probably 3x per week. I almost cried reading it! 🙂 I now realize that this is not the “end-all, be-all” number that tells me whether or not I should consider myself as “healthy.” Like I said, it just had me freaked out when she told me to go on a “cholesterol lowering diet.” Thanks for the info and I’m gonna start reading and researching – so I can make myself feel better and I’ll then have the knowledge under my belt so I don’t freak out next time this issue comes up (if it ever does.)

      • Patrick says:

        Sorry… I can’t resist.
        Next time you see this particular intellectual pariah. Just nod and smile, while silently thinking to yourself. Retard!
        Okay. I feel better now.

    • dean says:

      Just for the record, ACSM doesn’t consider total cholesterol a risk factor until its over 200, LDL until its over 100, Triglycerides until over 150, and if HDL is at 60 or higher its actually a negative risk factor. So while your LDL is technically not in the “ideal” category(108 ain’t bad especially considering everything else), your HDL offsets it. If you walked into the wellness center with that lipid profile we’d tell you you were doing great. Your Dr. is high on crack.

  7. Tasha W says:

    I’m not, either… She was concerned about my LDL cause it was over 100.

  8. Tasha W says:

    Kerri, she directed me to go on this cholesterol lowering diet that she gave me a bunch of info on.. I’m def gonna call MY doc and get her opinion (she’s awesome.) it had me kinda upset when I left, but I’m doing some reading now and thinking this woman was a bit of an alarmist. Gonna keep my eye on good fats vs bad fats, for sure, but I’m realizing I’m not as bad off as she led me to believe…

    • Kerri says:

      And, maybe her eyebrow raise, was kind of like Scooby-Doo’s ‘Errr?’ that he did, when he didn’t understand something about the ghost mystery at hand…..
      You said Paleo, and it made her go ‘Errr?’!! 🙂

  9. Will Blankenship says:

    42 rxd

  10. David McMillion says:

    As a Family Doc I would love for my patients to have your numbers Tasha. Your LDL is fine. Your LDL probably needs to be somewhere between 130-160 based on NCEP ATP-3 guidelines. In the future we may put more emphasis (sp?) on a lab called the Non-HDL which take into account all the other BAD cholesterol and other lipoproteins. Also we may start checking Apo-B and other specialized lipid tests more commonly down the road.
    Also, ATP-4 is coming out soon with different guidelines, but for now ATP-3 is the one most commonly used. Give me you email and I will send you some info.


    • Patrick says:

      Thanks. Glad you chimed in first, my response was going to be far less tactful.

      Based on the information you’ve provided. I have little respect for the opinion of your “fill-in”.

  11. Lesha says:

    51 burpees – rx’d.

  12. Josh Kennedy says:

    All my CFHSV brothers and sisters: First, huge props to K. Lowe for his efforts this weekend, that’s a rather tough event. Second, couple of links for you:



    Video and photo captures it in the short-term, will have a race report in a few days (still kinda jacked up right now)

  13. Greg Scarpa says:

    49 burpees.
    Scaled abmat and 85# front squat.
    Pretty much literally passed out on my last set of squats.

  14. Robert S. says:


    7:21 rx’d (pr)

  15. Tasha W says:

    109 scaled with KTE 1 rd, then situps.

  16. DaveC says:

    65# on the OHS, and a brief foray on the pullup bar before I settled to abmat situps instead of toes2bar. Wound up with a grand total of 33 burpees, but saw a lot of really cool black and red spots dancing in front of my eyes the last two rounds. It’s pretty amazing how far my metabolic capacity falls off between a 75 degree ambient temperature and 100 or whatever it is in the gym on hot afternoons like today. My head was pounding after the first 10 squats, and that was the high point!

  17. Justin says:

    62 rx’d
    Really hate toes to bar

  18. Mac says:

    65# scaled OHS, started strong on the toes2bar but by the third round i was scaling to abmat. I had a total of 74. What a killer.

  19. Patrick says:

    Scaled 95# OHS: 43 burpees