Anne ‘gets some’ with one arm kettlebell swings


5 rounds counting reps (or calories)

1 minute row

1 minute squat cleans (95lb, 65lbs)

1 minute box jumps (20in box)

1 minute rest

Some people might notice the similarity to Fight Gone Bad, the scoring is very similar. Count total reps for each exercise for each round (use calories for the row). Add up all reps for score.

Post score to comments.


Kieth Wittenstein from CrossFit Virtuosity has written a great article about meeting the challenges of life.

The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse.

-Carlos Casteneda

You must have all seen “The Karate Kid” by now. Think about Daniel-san. Mr. Miyagi made him do ridiculous things like wax his cars when he was supposed to be teaching him Karate (remember: “wax on, wax off!”) It seemed totally unrelated to the task at hand and downright unfair, but Daniel-san obliged. Finally it was revealed to him that these tasks were part of his training. . .

Read the whole article here.

By Keith Wittenstein.

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  • Mark L.

    “Do you wish to rise? Begin by descending. You plan a tower that will pierce the clouds? Lay first the foundation of humility.”

    -Saint Augustine

  • Luca Z.

    Now, that’s DEEP Mark!!!!

  • jorgy

    Luca’s email to Greg Everett made the performance menu site. Of course they edited it so everyone can understand the language but all in all the email is awesome. check it out http://www.performancemenu.com/

  • Mark L.

    Morning Run (05:50)
    5K (23:41)

    I hate it that people ignore the leash law signs.

  • Craig

    Funny that, my dogs hate it that people post leash law signs!

  • Rodil San Mateo

    If you click on the the photo at Robb Wolf’s website, you can barely see me in the front row throwing the DCF horns at the CF Nutrition seminar last Saturday.

    CF San Francisco has a beautiful location to workout (about a mile away and in full view of the Golden Gate Bridge) but that class was freaking cold (in July)!

  • RUINER @ DiabloCrossfit

    When meeting calamities or difficult situations, it is not enough to simply say that one is not at all flustered. When meeting difficult situations, one should dash forward bravely and with joy. It is the crossing of a single barrier and is like the saying, “The more the water, the higher the boat.”
    -Exerpt from “Hakagure”

  • Mark L.

    I just read that performance menu e-mail. That Luca’s such a sweet talker!

  • Darren

    Rodil Reppin the horns as usual.

    Love it.

  • J Jones



  • Luca Z.

    That was nice of Greg and Amiee to post my e-mail, I really meant every word