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Take 15 Minutes to work up to a heavy double.  All reps are taken from a dead start.  Loss of back position is a No-Rep

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1 Round for max points of:
4 Minute Row (for calories)
3 Minutes Burpees
2 Minutes Pull-Ups
1 Minute Double Unders

Post total points and breakdown to comments.

Like a BOSS

A Service Announcement regarding the Tough Titsday Powerlifting Meet

Why you (yes you) should compete:

  • This is a forum to celebrate your choice to spend your free time getting stronger rather than weaker.
  • This is a forum to applaud other women who make the same choice as you.
  • This is a forum to try something you may have never done before.

I challenge you to get on a platform, in front of your friends and competitors, and lift something heavy. Whether it's heavy in absolute terms or not is irrelevant, just show us your guts. If not now, then when?

December 17 at 1:30pm. Register here.

Its A Lifestyle

Our own Kristen S has started a business baking Paleo gourmet desserts, spreads, butters, etc.  This is a great option if you want some sugar and gluten free treats for the holiday season.  To browse the menu and pick up some goodies, check out her website.

Q and A with Gary Taubes CrossFit Journal Preview
The Giant of Strength From Head to Toe NY Times
The Primal Profressional- Barefoot Dress Shoe
Animated Comic Book Covers
Sex with Humans Made Neanderthals Extinct? National Geographic

Reader Comments (30)

@Kristen: I love your blog (especially as I'm tormented by sugar cravings and need to find a way to take care of that part of my brain while on paleo). But. The font is not very readable. Any chance you could reconsider?

December 1, 2011 | Unregistered CommenterSamir Chopra

I think some humans are still having sex with neanderthals. Rick Santorum for instance.

December 1, 2011 | Unregistered CommenterSamir Chopra

Saw the barefoot dress shoe thing on the CFSBK facebook feed. Dig the idea, but:

1. LOL @ "Hi, I'm Mountain."

2. $300 = fail. I'll stick with my slightly-less-casual than I'd like vivos, thankyouverymuch.

December 1, 2011 | Registered CommenterJoe

I have a complicated response to Kristen's website. First I want to note that all the treats look delicious and the website is lovely.

But I have to point out that for many of us (myself strongly included) who don't handle sugar very well the variety is less important than the fact that it is sugar. I feel like it is a little misleading to label something as sugar free if it contains coconut sugar.

I had to look this up, but coconut sugar is a sugar that is made by boiling down coconut sap much like how maple sugar is made. It is typically 70% Sucrose and 30% Fructose which means it has a lower glycemic index than normal table sugar. I don't know what to think about glycemic indexes, or what this means in any practical sense.

I guess my thought is that for someone who is as lean as they want to be and has a well regulated metabolism this is probably a good occasional snack choice relative to more commercial sweets.

For me, who unfortunately will likely never be able to have a metabolically neutral relationship with sugar, these sadly are on the forbidden list.

The dark irony is that if you really want a sugary treat you probably shouldn't have one. This is the tragedy for Laurel and I. She can handle sugar well, but is largely indifferent to sweets. I handle sugar like a bullet to the head, and had a two-hour silent argument with a malt-ball last week (I won, and the trash ate a malt-ball). On the other hand I seem to be only mildly impacted by gluten, while Laurel is destroyed by it. Therefore I get the occasional croissant which is far more tempting to her than it is satisfying to me.

December 1, 2011 | Registered CommenterMalcolm

My experience as a diabetic is that glycemic index doesn't mean crap. Swallowing a tablespoon of coconut sugar or agave nectar would pretty much have the exact same effect on my blood sugar as downing the equivalent in pure sugar. Your mileage may vary though!

HEY LADIES, the Tough Titsday meet is going to be awesome. If the 7 months pregnant lady can do it, anyone can. ;)

December 1, 2011 | Unregistered CommenterBethany B.


I wish I could be there for Titsday (I'm doing early Christmas with my family in PA), but I console myself with thinking that I do have an answer to the question "If not now, when?" since I'll be doing the Total with my fellow strength cyclers the following Wednesday.

December 1, 2011 | Unregistered CommenterStella

PSA... if anyone works/lives in the city near a 'wichcraft (tom colicchio's chain of sandwich restaurants), i highly recommend the slow roasted beef brisket with pickled vegetables. it's grass-fed and you can get it served over salad greens. and for 3 bucks you can get extra beef. i am now in a meat coma..

December 1, 2011 | Registered CommenterNick Angiolillo

hm i used to lunch there a fair amount, and never had that dish - sounds yum!

December 1, 2011 | Unregistered Commentermichele

Go Bethany! I'm a little intimidated. I have never done a powerlifting meet, and honestly did not even know it was a competition until I got the email and read the entire thing. I'm glad today we will be working on deadlifts. I have not done those for a long time, need to see where I'm at. :) It's all in good fun...

December 1, 2011 | Unregistered CommenterPaloma

This is off topic, but I wanted to thank David for his warm welcome on my return to cfsb. I so appreciate his attention working with me and scaling the work to my needs. CFSB is a great place and I love everything about it (it's my favorite place to work out when I am visiting Josi and Yoshi and away from my CF center) including how Felix as an honorary member! Hope to see you again soon.Thanks Again

December 1, 2011 | Unregistered CommenterAnnie Stone

Some friends of friends posted this video and were bashing Crossfit so I took a look.

It's CrossFit places like this making videos like this that gives CrossFit a bad rep


December 1, 2011 | Unregistered CommenterKeith W

Wait, is that video for REALS?

LADIES: come out and represent for the females in this gym. I'm really proud of all the strong girls we have and this is an great time to celebrate that!

p.s. Bethany, you're fantastic. I want to be like you if I ever wind up preggers.

December 1, 2011 | Registered CommenterSarah la Rosa

I shared the platform with Bethany the other day and suffice to say she is a bad ass...

Competition or no, I really hope more folks sign up for the Power Lifting meet -- it's just for fun after all. Competition is a state of mind-- we're all friends here anyway, right? I wish it was open to the guys, but can appreciate that it's not...


Malcolm, I'm with you. I don't care where the sugar comes from, it's still going to increase blood glucose, inflammation, and is generally addictive (at least for me). "Paleo" or not, I approach any sugar as a cheat meal along the lines of pizza or fried chicken.

Mmmmm, fried chicken....

December 1, 2011 | Unregistered CommenterRob Is


That's a strongman competition- they are doing axle cleans with a super fat bar (notice none of them can get their fingers around it.) It's a different animal than a regular oly style clean and the techniques are very different. Your friends who were bashing Crossfit were bashing the wrong sport and general don't really know whats up. That being said, there are plenty of OTHER videos of people doing regular Crossfit stuff with terrible form out there- don't be that guy/gal people!

I'm sure Jeremy or Paulie (if hes lurking) can weigh in more eloquently and in greater depth.

December 1, 2011 | Unregistered CommenterNoah

To second noah, those are not intended to be traditional clean and jerks. You're supposed to rest the bar on your belly while you switch your hands.. part of the problem is that some of those folks don't have proper bellys!

December 1, 2011 | Registered CommenterDavid Osorio

Yowza, great stuff tonight!
Deads - 135x5, 185x3, 235x3
255x2, 265x2, 275x2, 285x1, 285x2
first set at 285 the second rep was a no-rep (lost back)

Acc WOD - 176 (85, 26, 23, 42)
couldn’t string together my doubles until about 30 secs in.

December 1, 2011 | Unregistered CommenterDmak

lol @ Hi I'm mountain.

December 1, 2011 | Unregistered CommenterMarc "Goose" Mess

I'm very happy that DLs were on the menu for tonight. Partnered with Dad-to-Be Alan E - always an asskicker.

WU: 115x5, 185x3, 205x2

Work: 225x2, 235x2, 245x2, 255x2, 265x1

Accessory WOD: 69 calories,30 burpees, 16 strict chin-ups, 29 DUs = 144

December 1, 2011 | Unregistered CommenterSamir Chopra

Thought this might get a laugh out some folks. How bad is this?

Bad Crossfit

PR, is this your albany box?

December 1, 2011 | Unregistered CommenterDH3

Woah, so many things to talk about in today's comments.

1) Are we totally sure people are still having sex with Rick Santorum? Is it too much to hope for that the ship has sailed on that one?
2) Sugar just gives me an instant headache and makes me fall asleep. Within 20 minutes. It's a bit pathetic.
3) TITS!! ...day. yes.
4) Ha, that's the SAME VIDEO. awesome.

December 1, 2011 | Unregistered Commentermelon

There's nothing wrong with what they are doing, it's called a continental clean. The bar essentially is deadlifted to the stomach, then the hands are switched to a more traditional clean grip and the bar is cleaned to the shoulders. This is done because the axle is too thick to grab in a hook grip and because of the large centrifugal force exerted by the weights on axle that lacks rotating sleeves.

An example would be this:

There's plenty of sloppy shit out there, crossfit and otherwise, to make fun of, but this wasn't it.

December 1, 2011 | Unregistered CommenterJeremy

Thanks for clarifying, Noah, Jeremy.

That what I get for re-blogging

December 1, 2011 | Unregistered CommenterDH3

I love lifting so much. too bad I'm not better at it.

December 1, 2011 | Unregistered Commentermichele

Good to get in some deadlifts today.

205 (70, 50, 38, 47) on the conditioning WOD. Another fun one..

December 1, 2011 | Registered CommenterRickke

I was on deadlift day for 5-3-1 so I snuck it in during group class, which is always a treat.

205x3, 245x3, 270x10. Wasn't super duper clean, video replay confirmed that my butt was a bit too high, which kept me from getting into and maintaining rock solid position. That said, it felt decent and moved pretty well too.

Did the WOD, got 174 I think. Couldn't really find any semblance of groove or rhythm.

December 1, 2011 | Unregistered CommenterNoah

Tonight was rough....

Squat: 290x3, 300x3, 305x2
This just felt weird, wonky and ugly. I did 10 more pounds Sunday and it was much more clean. Sore knee just not helping things and got into my head and I just couldn't commit.

Press: 140x3, 140x4, 140x5
Not even sure what was up with this

Dead lift off blocks: 355x5
The only thing that went well, albeit 10 pounds less than planned.

I'm going to take Sunday off and rehab a bit. Moving boxes has done a number on me and i'm also losing weight so things are not moving fast. Perhaps I need some time off or a deload or to dial it back a little. I see Alec tomorrow and hopefully we can get this knee thing in a better place.

December 1, 2011 | Unregistered CommenterRob Is

Tough Titsday Meet PSA #372:
Ladies! Do it! It'll be fun!

December 1, 2011 | Unregistered CommenterAllison K.

Really enjoyed today's WOD. I ended up at 320 on the deads for 2, which is an unexpected PR for me. My last 1RM was 315. Accessory points were 160, I could not find pull-up strength after everything beforehand.

December 1, 2011 | Unregistered CommenterDM


2-2-2-2-2 DL to245

wod-scaled to burpees and ring rows

December 2, 2011 | Unregistered CommenterBilly Keefe

-alternating jump rope and droms (leg swings, calf march, wide split)
-2.66 rounds of Warmup 2 with 20# db.

(95x5, 135x3, 165x3, 185x3)
work: 205x2, 220x2, 230x2, 240x2, 250x1
-didn't feel great on that first pull at 250 so I didn't really try for 2.

Calories: 57
Burpees: 31
Pullups: 21
DU's: 56
Total = 165

December 2, 2011 | Unregistered Commenterlady fox

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