080924 WEDNESDAY “Nate”


Our very own Jorgy and Grace were at the “CrossFit Nutrition Cert” last weekend. Be sure to ask them if you want to know how it went (and any nutrition questions you might have).


As many rounds as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted on crossfit.com 12 February 2008.

Sub 6 pull ups and 6 ring dips if you cannot do a muscle up.

Post number of rounds, and fractions of rounds completed to comments.



Study: Massage helps recovery at cellular level

Does anyone get massages on a regular basis? What about doing using “Trigger Point Therapy” or even just a foam roller to roll out those muscles?

Post answers to comments.

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  • Craig

    nice horns, bro. thx for repping DCF.

  • Stavros @ Diablo CrossFit

    Strong work Josh.

    I think I’m going to give Nate a try today at 1600. MU’s are definitely going to be the hard part.

  • Shannon Stornetta

    I’m running my flight’s PT on my base track today (no fitness equipment available)… any suggestions? Last week we did 3x push-ups to fatigue followed by 500 meter sprint. Thanks.

  • luca z.

    How about 20 push ups, 20 sit ups, 20 squats 5 time for time, or 100 squats, 50 push ups and a mile run, or the always great burpees, have fun make them cry eheheh

  • Mark L.

    Shannon, Luca’s looks good, but if you want to try something mixed in with 400m run or 100m sprint repeats as the feature element since you’re on a great surface, here are a couple other ideas.
    For time, you could try something like “mile of burpies” (16 repeats of {100m sprint, 5 or 10 burpies}). That totals to 1 mile running and 80 or 160 burpies. There might be throwing up. Alternately, “mile of air squats” (4 repeats of {400m run, 30 or 40 air squats}). That totals to 1 mile running and 120 or 160 air squats. Definitely more tame.
    In my opinion, I don’t like to jam too many things in with a run element for a metcon workout because it gives people an excuse to use that run element as a “recovery interval”. Anyway, this reduces the overall average intensity of the metabolic conditioning. Sure, you might be able to do more and faster pushups, pullups and burpies after your “400m jog”, but we train the whole athlete, not body parts. Again, my opinion is that we should use the whole workout to force adaptation.
    It’s primarily about the training effect… not the reps, score or time (which can often be secondary if they are not helpful to keeping intensity high the whole time).
    Anyway, if you’re gassed from running like a freak, the run is helping you get more of the good stuff!
    I like to say, if it says “400m jog”, THEN you can jog. 400m Run means run.

    WOD results will be posted soon for last night and this AM.

  • Craig

    I’m “gassed” from reading that last post.

  • Mike Erickson

    It may be that a jog is all your present level of fitness can manage. It all comes out in the wash given repeating the same workout and improving your time each time you do it. Measuring and comparing to previous efforts is very important. I love the “mile ‘o’ burpees”, thanks Jorgy! First time through I couldn’t even manage the “jog” part all the way through. Subsequent efforts were much improved.

  • Shannon Stornetta

    Thanks for the input- I’ll post how it goes/ how many people we can get to hurl! 😉

  • Darren

    “I’m “gassed” from reading that last post.”


  • Mark L.

    Thanks, Craig and Darren.

    RESULTS for last night and this morning
    Mainpage WOD
    30, 25, 20, 15, 10, 5
    Virtual Shoveling (men 45# plate on bar, women 25# plate on bar)

    Some RX, some scaling with weight and barrier height which wasn’t recorded
    Nick 12:44
    Rhodes (not recorded)
    Meg 9:58
    Hylie 9:58
    Mitchel 12:37
    Chris 13:38 RX
    Ramon 14:12 RX
    Tanya 15:58
    Mike 23:25 RX
    Anne 19:26 RX
    Travis 21:39 RX
    Scott 20:58
    Jorgie 9:42

    400m run
    2 mins rest
    I told people before their last one they NEEDED to get PR

    Mark (40# added weight)
    1:32, 1:36, 1:35, 1:40, 1:44, then no vests for 1:28
    1:49, 1:54, 1:43, 2:00, 1:58, 1:38
    1:43, 1:41, 1:41, 1:40, 1:38, 1:28
    Jenny C.
    2:22, 2:24, 2:21, 2:24, 2:22, 2:08

    Morning 0600 class 9/25
    3 rounds for reps/calories (cross prep for FGB III)
    2 mins row + :30 rest
    2 mins box jumps + :30 rest
    2 mins feet elevated pushups + :30 rest

    Chanda 264 (Team Shark)
    Holly 222 (RX everything and demoed us her dead hang pullups, afterwards)
    Judy 179 (improved her row score by 55% from start to finish)
    Nancy 230 (round 2 > round 1)
    Alan 213 (almost exactly even, but row dropped in round 3)
    Mark 303 (Team Shark)
    Tom 299 (broke 50 one exercise)

  • Carry

    Sorry I’ve missed ‘yall in the mornings! I’ve had too many meetings this week. Hope to be there tomorrow morn 🙂

  • grace

    Forgot my HORNS…I’m soooo sorry!!

    The cert was packed but I begged and pleaded my way in — thanx SOOO SO MUCH Craig for telling me!!

    I can go over the details w/anyone who’d like to know what he discussed (but I’ll need to refer to my notes)! Robb talked nearly nonstop for 6hours — and he’s so awesome he went overtime to 5pm! There was a lot of stuff about reducing carbs (Zone too carby) and moving half the carbs to 30min-post WOD and bumping up fats (5X Zone fats for each carb taken out). He’s really into intermittent fasting too to increase gains, performance and fitness.

  • Stavros @ Diablo CrossFit

    First time doing “Nate”, it’s brutal if your MU’s are shaky(like mine are). I hit a mental block round 2 when I missed a couple MU’s in a row, took me at least 4-5 minutes to recover (clock running). All said and done, I was happy with my first attempt at this WOD.

    AMRAP 20 min.

    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    7 Rounds as RX’d

  • RUINER @ DiabloCrossFit

    Well done everyone. Sounds like a lot of solid effort going on. I don’t know what my problem is lately but I’m performing miserably. Been feeling crumby the past few days.
    Tomorrow I’m gonna try this one and see if I’ve improved.

    150 squats + run 800m + 150 squats. Did it in 13somethin last week, hope to see better tomorrow.

  • J Jones

    Did Nate October 2nd, 2008:

    17 rounds.

    Head to floor (with abmat pad for dome), MUs could have probably gone to ‘fuller’ extension at the bottom (and swing the rings out).