Wednesday, 30 Dec, 2009

Posted by Mandee on December 29, 2009   |   17 Comments


As many rounds as possible in 20 minutes of the following:
5 Pull-ups
10 Push-ups
15 Air squats

Benefits of Benevolence

Read Positive Economics (Section II in the first chapter of Milton Friedman’s Essays in Positive Economics, pages 7-16).

17 responses to “Wednesday, 30 Dec, 2009”

  1. klowe says:


    A tool to calculate what your 500m/ splint needs to be to achieve your rowing goals. Apparently I will need to hold 1:45 for 5K. (yeah, that should be easy)

  2. Aaron says:

    well off my pr and I blame the holiday diet and festivities. On the other hand, I linked all my pull-ups via the butterfly kip.

    Russell, great article, “Form Follows Function” in the CFJ. I’ve been asked on more than one occasion about CF and they always want to compare it to PX90 or whatever it is and then a comment comes out about wanting to look good. My reply is usually something to the effect that if you want to look good naked AND become a machine, do CF.

  3. Kerri says:

    10+5 (PR)
    Only 2nd time doing this as rx’ed but I credit Amy for my success this am. The last two Cindys, she’s been my pahdna in crime!! Glad you showed up bright and early Amy. Doesn’t it feel good to have it over and done with?!?! =o)

    • Amy says:

      right back at ya and great job getting your PR!!! Woot! Woot! We are Cindy partners for LIFE!! =) It really did feel good once I was finished. It def took me a minute to wake up this morning but it was worth it! Thanks for motivating me to get my butt out of bed!

  4. Justin says:

    3 off PR
    Pushups were really tough today.

  5. joe c says:

    21 plus 2 p.r. by 2

  6. Craig Herr says:

    I took all I have learned at Cross fit Huntsville to Harrah’s Casino in KC while on vacation this past week. I have to tell you staying focused at 4 am while gambling and drinking is not easy. I compared how a felt to how I felt a few years ago pre cross fit. I have to tell you I was more alert and tried to stay mentally focused like during a tough WOD. I felt like I jumped at least 4 inches higher when I hit a straight flush playing 4 card plus poker. Cross fit can impact so many different areas of our lives if you let it!!

  7. Will Blankenship says:

    11 rounds… 4 full rounds under PR. Bad day.

  8. Amy says:

    17 + 4. I really wanted to PR but I guess it just wasnt happening….My hipps didnt seem to want to kip the last couple of rounds. The 5K row did not help me out for today..

  9. LeshaS says:

    10 + 3
    Had a bit of a conundrum when reporting my results on the White Board. I am banned from ring-rows and jpu’s, but don’t quite have a pull-up, so I wasn’t sure what to call what I did hanging from the bar. I didn’t think “violent swinging motion” or “seizure” were actual CF terms, so I had to consult Russell. He said “attempt” would suffice, so 10 + 3 with PU attempts. On the bright side, I think I actually did ONE pull-up in all that mess. I SAW the bar in front of me, so it may have been one…

  10. Mandee Miller says:

    14 + 2 as rx’d

  11. tracey says:

    14+ 5 reps…shitty bars with no chalk. Dang Ft. Rucker and the troop pull up bars!!! Not meeting old PR today.
    BOOTCAMP is on for tomorrow with me. I hope to see you guys there!:)

  12. tracey says:

    GREAT article!!!! the girls butt in that photo is amazing! WE need more hill work and I need less wine. 🙂

  13. Zak says:

    Squat 5×1
    315,315,315(x),315(x),295(x), 295
    Press 5×5 (set new PR)
    170,170,170,175(PR),180×3(4th on toes 5th failed)

    Complete 10 rounds:

    Row for 1 minute, rest for 1 minute.

    *Row for 1 minute as many meters as you can, rest one minute.
    *Continue this cycle for a total of 20 minutes.
    *Your score is the total amount of meters rowed – goal is row at least 3000 meters
    *Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

    331,316,302,286,290,286,254,289,293,298 = 2945 total

  14. Garth says:

    CF Football
    Squat (5×5) – 275 for all sets
    Bench (5×1) – 235 for all sets

    5 rounds
    20-40-20 yd shuttle run
    2 pood KB swing x 8
    16 push-ups
    1 minute rest

  15. J.D. says:

    14+8. No PR. Had to go a little easy on the knee still, and the 3 rounds of Cindy as an additional warm up winded me a bit before I started. Still need work on handstands and DU’s. A good workout though.Thanks again to Garth for hosting a really fun party. And thanks to all who brought food– it was great! Happy New Year everyone!