Dirty Dozen

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For Time:
25 Walking Lunge steps
20 Pull-ups
50 Box jumps,
20" box
20 Double-Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings,
2 pood M/1.5 pood W
30 Sit-ups
20 Hang Squat Cleans,
Dumbbells-35 lb.M/25 lb. W
25 Hip Extensions
30 Wall Ball shots,
20 lb.M/15 lb. W
3 Rope Climb ascents


We have had some express concern that in not being able to do the workouts "as prescribed" or very fast without losing good form, they are not really doing the workout, maybe not getting a good workout.  John Tuitele, of CrossFit Strong Medicine, wrote this on the Affiliate’s weblog the other day and I thought it was profound and answers to this.

"After a brutal workout this morning, one of the clients emailed me, very
concerned that she may have done less rowing than I prescribed because it didn’t
seem to be as nasty as she imagined it. The workout was Jackie, and she did it
correctly, but I wrote this as part of my reply and thought it might merit
sharing within the collective.

"Your real goal this morning, numbers
aside, was to engage intensity at the level of physical and psychological
discomfort long enough to elicit a potent training response while, at the same
time, practicing correct form sufficient to stimulate the kind of motor learning
that creates correct, natural, useful and unconscious movement patterns. You
achieved all of that – I was right there watching."

Mike and I say the same thing to each and every one of you.  We were right there watching too.  Have yet to see a one of you not put out the effort in intensity that demonstrates physical and psychological discomfort, and your intent toward practice of good form during the workouts has been admirable.  You may not hit perfect form every time, but it is the PRACTICE toward it that is the key.  Thank you, John.  As always, a very wise and sage man, you are.


  1. Sage – isn’t that code for “that old dude” or something like that?
    Get ready: I’m going to use a new term I heard just the other day from one of your CF Flag crew. Hope I say it right.
    I got mad respect for all of you for chipping away at that dirty dozen.
    Geez I hope that came out right.

  2. Oh, one other thing.
    Good luck with the race thingee you wild children are doing. Nice going.

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