Friday 14 January

Craig in rack position

“Annie” with a twist

For time:

50-40-30-20-10 reps of



As soon as you complete Annie you have 2 minutes from that very second to complete as many muscle-ups or chest-to- bar pullups as possible. For each muscle-up completed in the 2 minutes you will earn 10 seconds subtracted from your time on Annie. For each chest to bar pullup you will earn 1 second. You may choose whichever movement you desire and you may mix them up in any combination you desire to earn maximum seconds. 20 minute cutoff for completing Annie. If you are still working on Annie when the 20 minute cutoff expires then you will note your reps at DNF and attempt the muscle-ups and CTB pullups for 2 minutes. In this case you will earn 10 additional reps for each MU and 1 additional rep for each CTB pullup, added to your DNF score. However, no amount of added reps will place your DNF above a completed Annie. Report original Annie time, MUs or CTB pullups completed, net Annie time, and trainer present in the comments here by 7 PM on Sunday. This is the only accepted reporting mechanism.

“The Sherwood Chronicles: Community Part 3”, CrossFit Journal preview video [wmv] [mov]

Tony Budding reviews the last WOD cycle – video [wmv] [mov]

The Hazards of the Couch -The New York Times

Why Can Some People Eat Anything They Want and Never Gain a Pound? -Mark Sisson, Mark’s Daily Apple

11 thoughts on “Friday 14 January

  1. If anyone is looking for a good paleo-style cookbook I recommend Mark Sisson’s Primal Blueprint Cookbook. It’s not real in depth but it covers enough variety of meals, proteins, desserts, sauces and drinks that I think it’s well worth the purchase price, plus it has big pretty pictures of the meals which I always find helpful.

    1. I agree. We just got the Primal Blueprint Cookbook a couple weeks ago. Have only made a couple of the recipes so far but we really like it.

      I have also tried a couple of the dishes from Its a little hard to search for specific recipes but its fun to browse.

  2. I like the reviews of each WOD cycle that Tony Budding is doing (at Pat Sherwood’s suggestion). Shows a lot of nuances in programming. This week I liked “The main site is for training. The WODs can be used for competition, but this is training.” I agree. Similarly, at CFI I always like for us to be able to compete, and usually we can, but on days where we all can’t directly compete (like the changing of the row/pushup WOD to a partner WOD) I’m very happy to just get some good training and have fun doing it.

  3. I did “Annie” with a double twist. Same as today’s and the affiliate WOD for this week, but with .5x push ups instead of sit ups (25-20-15-10-5).

    8:32 – 10CTB pull ups = 8:22.

    I was linking double unders much better than I did on Wednesday!

  4. I enjoyed working out with the 5:15 class today. I got 5:19 + 19 CTB pull-ups. I attempted three MUs but couldn’t get one.

    The 6:30 class was small, but full of energy tonight. Kudos to Brittany for blowing Annie out! She only broke her double-unders twice during the entire workout. Craig fought a tough fight with double-unders but he made it out alive.

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