Thursday 100722


Kettlebell/dumbell snatch


3 rounds of:

1:00 of pull-ups

1:00 of kettlebell swings, 55#/35#

1:00 sit ups

Rest 2:00 between rounds.

Score is the 3 round total reps for each exercise.


Katie and Warren split jerks.

CrossFit LA ( posted their gym rules on their site. I do like the 50 burpee penalty for forgetting to sign in (or forgetting to take your name off the list when you're not going to make it – please remember to do this!). Any other rules that could be added for our box? Time to chime in!

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's 10 burpees per minute.

2. If you forget to sign in, it's 50 burpees. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.

3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!

6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.

7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.


6 thoughts on “Thursday 100722”

  1. That may be a problem with the “rules” – If you do burpees because you didn’t follow them, it’s a punishment. If you do burpees during a WOD, it’s because they’re good. That could end up being very confusing!

  2. Maybe the punishment should fit the crime. If you’re 10 minutes late, you stay 10 minutes after to help clean up or do whatever needs to be done around the gym. However, I think there should be an exemption for people who are late because their kids woke up late from a nap!! 🙂

  3. You are right Mer, Marshall is doing a fantastic job. However, this am at 6 hwaflay through the workout he was like ha,ha uh guys I forgot to add knees to elbows to the list, so uh, like, don’t forget to do those sorry UGH.

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