Friday 2.17.12

Meg mobilizing her hamstrings pre "RumRunner". Watch out CFNE, Meg is a FireBreather. She can hang power clean 165#, what?!

“Purple Drank”
4 Rounds For Time:
6 Deadlifts (315, 215)
12 Ring Dips
40 Double Unders

Post Score to Comments.


Jonah demoing the air squat for the Kid's Seminar last weekend.


CFNE Charitable Foundation

With last year’s Games winnings, CFNE was able to create a charitable foundation to support the local community and those less fortunate than us. The first donation was made to The Taylor Children Trust, a family of three children who have been in and out of foster homes and state care.  Donations give you the opportunity to change people’s lives, like CrossFit has changed ours. Below is more information about the Taylor Children Trust.

Taylor Children


The Taylor children, Nick 14, Christian 12 and Kaylee, 9 have been wards of the state for the last four years.  After many years of neglect and a
dysfunctional home life they were removed from their parents and placed in foster care.  The hope of the state, as always, was to have the three siblings stay together and to find a family who would adopt them.  After a number of stays in foster care homes they were placed in a pre-adoptive situation in Dover.  After 2 years in this home the children were given back to state care this October, in the middle of the school year, and
placed in a temporary group home.  The plight of the kids came to the attention of the community quite by accident with one simple question.  Nick asked the Dover-Sherborn Middle school assistant headmaster if he could still play on the football team with his friends even though he was now going to be living in a group home outside of Dover with his siblings.  We were not aware these children were in state care until that moment.
We did not really know them well but the thought of these children being tossed to the wind prior to Thanksgiving and Christmas and losing their connection to their friends, their school, etc. was heartbreaking. That one simple question prompted the headmaster to contact MS football coach, George Licht and has brought us to where we are today. Many people rallied immediately to help these children stay in the community. A generous family in town stepped up and has taken the kids in so that they could finish the school year. Nick finished his football season and is playing basketball, Christian was able to perform in the middle school play as a knife in Beauty and the Beast, and Kaylee is headed for dance class.

Our greatest hope is to keep them in Dover-Sherborn and we are currently looking for a family in our community to provide a permanent home for these wonderful children. The goal of The Taylor Children’s Trust is to provide the financial
support these children need to allow them to break the cycle of dysfunction they were born in to and live their lives as normal as possible.
  Our dream is to change the course of their lives.  We are currently soliciting donations and have established The Taylor Children’s Trust for these children to make sure they get what they need growing up and to pay for them to go to college.

A donation to The Taylor Children’s Trust gives you an opportunity to change the lives of three terrific kids and to know the good your generosity has done.  On behalf of Nick, Christian and Kaylee…Thank you. If you wish to contribute, please make all checks payable to The Taylor Children’s Trust.

The Taylor Children’s Trust

c/o Lauren Miner

168 Maple Street

Sherborn, MA 01770


Lauren & Tim Miner (508-243-5294)

George Licht (781-258-0304)




  1. 315? Did Sean comment about heavy DL’s earlier?

    I am not letting my hamies know about tomorrow’s WOD. I will surprise them on the car ride over, otherwise they probably would not go.

  2. We have 116 people registered for the Open so far and we can do better than that. The Open is not just for Games hopefuls, it’s for anyone who is looking for a little something extra out of their workouts. This competition format is very exciting and very motivating. I think everyone’s training will benefit from that little extra the thrill competition will provide. Go Team CFNE!!

    • E-mail me if you have any questions about the Open:

    • Colleen (OC)

      Pat, I will second that. Please don’t anyone think you have to have a 2 minute Fran to compete in the Opens! I did it last year and it was SO much fun. I have a back injury this year, and I signed up anyway! Everyone should support CFNE!

      • Looking at the leader board, are you all serious that you think we should let Crossfit NYC beat us. We couldn’t catch that pass for Welker but we can plop down a 20 and spend 2 minutes signing up. Fourth quarter folks-sign up!!!!

      • Agreed! I signed up last year, even though I knew I would likely not be able to complete all WODS, as I was in mid season for rugby. There were a couple of WODs that I struggled with and wasn’t able to do all of the movements, but I was able to do a portion of it so I could post a score. Even though I was “out of the running” for regionals, it was fun to see how I ranked among others in the world. So, DO IT! SIGN UP! All the cool kids are doing it.

  3. Were the results for GD 4 posted? I think I might have missed it.

  4. CFNE Team – Did not know about the charitable foundation. Didn’t think my opinion of all of you could get any better, but it just did. Awesome!

  5. I couldn’t open the link. If it’s not working and you are interested in more info about the Taylors, email me at and ill forward you the info. Thanks!

  6. Purple Drank My all time favorite WOD

    And Meg 165# hang Power Clean that’s impressive.

    ill see you all some time during the opens miss you guys

  7. Is it 3 regular dips for every ring dip? So if we cant do a ring dip should we do 36 regular dips? That seems like a lot—please advise. Thanks!!

    • We did a 1:1 ratio. MDV said that we’re working the same muscles

      • 1:1 ratio on the bar dips was for those building strength toward the rings. If you can do some ring dips, I would scale the reps in the WOD to get the stimulus. Try 6 ring dips per round. If that’s too much, scale to either bar dips / bench dips / banded ring dips.

  8. PD, 13:48 (275 DL, bar dips, 80 SU)

    Negotiated with hamites to scale down.

  9. Rest day today. 15 mins double under skill work.

  10. Purple Drank. 10.48 @ 275#
    Bad news 275#, good news 160 double unders in a single WOD, easily the most I have ever done (personally I think it’s MDV’s magical DU rope).

    • Chad, saw that you were struggling initiall with du’s but then you crushed them. nice job.

      • Thanks Andy. I just kept remembering MDV’s example of how badly tight wrists screw up your DUs. What frustrates me is when I’ll hit 20 in a row and then fail to get one on the next 5 attempts. Definitely still a goat, but not as bad.

    • hahaha it’s ALL in the rope

      • For a rope that’s an inch or 2 too short for me…that thing WAS magical! Thanks again for letting me use it.

    • Awesome, Chad M.!

  11. Representing at crossfit vero beach:
    Spend 20 minutes working the hang squat snatch.
    Five rounds for max reps of: 
    Overhead squat 155/105
    Toes to bar
    – Go immediately from OHS to TTB, but rest as needed between rounds

    11/15, 7/11, 5/10, 6/10, 7/10 (115#)

  12. Purple Drank: 11:45 @ 185#

  13. Purple Drank: 11:23 (245#) PR by 4:30 and had an additional 20#’s from last April. Must of been the “Fuel for Fire”.

  14. Purple Drank: 13:21 with 125# and GHD dips. PR by 3:32 and 10# heavier.

    I did the deadlifts in traight sets in the first 3 rds and 4-2 in last round. Should I have gone heavier?

  15. Purple Drank: 9:35 (255#, GHD dips, SU’s)
    Triple loser today….went to 80% of 1RM on DL and should have gone heavier. My dips suck-new goat. The DU breakthrough I thought I made last week forgot to come with me today. Walked away disappointed. Can’t wait to get back at it though! Have a few days in northern NH and hope I can find a few engine blocks to deadlift next week….

  16. Purple Drank
    265 lbs DL
    Banded ring dips
    Single unders

    Overall not pleased. Should have gone heavier with the DLs, still need a lot of work on arm strength, and haven’t put the time in yet to learn double unders. Spent a few minutes afterwards perfecting single unders and then working on getting a double under in every 5th time. If only I’d just listen to MDV and buy myself a rope…

    • Time was 10:45. Forgot to write that on the board, too.

    • You’re stronger for having gone.

      Your own rope: Best money you can spend on Crossfit (other than signing up for the Opens)

  17. Purple Drank: 12:43 with 235#, The hangover from Rum Runner seems to have messed with my deadlifts a bit. This was actually a 10+ min PR from last August with an additional 60# on the deadlifts.

  18. AdrienneF

    RumRunner today – attack your goats. 27:00. With all this 1/2 marathon training, I have to say running is much less of a goat than it used to be! It would have been nice to have other people running too, for that extra push, but I’m happy with this!

    One of my fave CrossFit quotes: “There is the pain of discipline and the pain of regret – only one is temporary.” Today, the pain of regret from yesterday is gone, and there is very little pain from the discipline, so this is a good day.

    Finished with HSPU OTM for 10 minutes: 3,3,3,2,2,2,2,2,2,2. 2 ab mats.

  19. Purple Drank – 13:44 (245#)

  20. Purple Drank: 9:27, 135#, 80 su’s

  21. Purple Drank – 11:49 185#, toe assist GHD, 80 singles (although it might have only been 79 in the last round). PR by 50# and 10:26 (the time decrease I attribute to singles instead of fighting my way through getting DU sporadically one at a time).

  22. Nicole Z.

    Purple Drank: 7:00 (125#) banded ring dips
    Good Times:)

  23. Purple Drank
    185# DL
    Banded ring dips
    100 single unders

  24. Purple Drank: 13:40, 2:18 sec PR. Next time more weight on DLs and eventually I AM going to lose the singles between the DUs!

  25. Purple drank: 8:20. 115# DL. 12 dips assisted on gravitation machine and 80 singles. Being cautious with back but think I could have handled a bit more weight with DL

  26. Purple Drank: 11:33 @275# +80 SUs
    More like purple stank….double unders killed me…

  27. The CRASH-B indoor rowing championships is Sunday at BU. I dropped the ball and didn’t register in time, but they do have first-come first-served day of registration which opens at 7:30. All day of registrants race at approx 10:45.

    Anyone interested in going? I’m undecided, but some peer pressure/support/guilt would help. Either that or Ben could put a 2k row up for Sunday and we could all do it at CFNE ;)

    • I leave Saturday for the Caymans (yes, I’m rubbing it in)… I will do this with you if I’m in town next year.

      Rich – you should absolutely do it. I did one of these races about 20 years ago and it was insane. You have a sub-6:30 in you.

    • Definitely not interested in doing Crash Bs, but I’ll do a 2k Sunday if that’s on anyone else’s radar.

  28. Purple Drank: 8:47 Rx

  29. 1. Purple Drank: 9:35
    165# DL/ subbed 15 pushups for dips

    2. Tabata Hand stand Holds

  30. Purple Drank: 11:55 (195#, GHD Dips but no touching) Added 10# and PR by 8:30ish.

    First time, I think, doing real DU’s in a workout and not just attempts. Got 18 in a row in round 3 – my new consecutive PR.

  31. Purple Drank – 3:48rx (1:17 PR from 2/22 last year).

    Back Squat 3×3 – 275
    Pistols and Deadhang pullups

  32. Purple Drank- 10:26 155# subbed 25 sit ups for ring dips.

  33. I didn’t know about your charitable trust but love the idea and happy to make a contribution!

    • Me, too. I’m so thrilled to see that CFNE has set up this foundation, and equally thrilled to see that you are contributing to this family. Kaylee is in my son’s class and is a beautiful spunky girl with a bright smile. One of her brothers (whom I don’t know) is good friends with my nephew. I was beside myself when I learned that their potential adoptive situation fell through this fall; they are all great kids in need of much love and support. How wonderful that you’ve taken the opportunity to help change their lives. This is another example of how “Crossfit Will Save America”. Thank you, CFNE, for all you do for us, and now for others.

      • A really sad story that if you read and don’t help you don’t have a heart. If we can’t save America, we can at least save the Tylors from a worse situation and contribute to a better future for them.

  34. PD 9:45 135#

  35. Purple Drank: 13:25 @ 195# (bench dips, 80 singles)

  36. Heather B.

    Purple Drank
    9:12 Rxd.

  37. Purple Drank – 9:57
    125# DL
    Ring Dips with blue band
    80 singles

  38. Purple Drank: 7:52 80 s/u
    DUs!!! MDV pass along some of your skill would you? That was some amazing time dude.

  39. “Purple Drank” – 8:34 Rx’d

  40. HeY-O from the Rockies!

    Another great WOD at Glenwood Springs CrossFit this AM.

    Jackie: 6:25Rx (PR) at 5,800′ of elevation! (Don’t row here)

  41. Chrissy Rybicki

    8:47 (1st round 6 dips, then rounds 2,3,4 12 red band dips, 215# DL, du)

  42. Amy Brooks

    Extras at HS: Wendler week 3 skipped the DLs but did BS, press, bench. Also 2 dead hang pull ups and 5 pushups on the minute for 10 minutes. Then plank holds. For a cool down, I organized all the dumbbells in the place. Off to hockey, and then MEXICO!!

  43. Purple Drank- 13:11- 8 Ring Dips

    First time not using a band, so I scaled down the reps. DU’s felt good…

  44. Purple Drank: 16:19 145#, banded dips with red band (1/2″?) 48 seconds slower than last August. I think the band was thinner this time. Dips were hard for me and du’s were not great despite a couple of good runs.

  45. PD – 12:00
    315# DL unbroken
    Broken Blue Banded ring dips rounds 1-2, broken blue banded GHD dips rounds 3-4

    I wonder what I should work on…I guess you could call me the “broken blue banded bandit” for the time being

  46. Purple Drank:7:23rx

    Yesterday did death by 10m row b/c can’t run. Crashed in round 27. Good one, thanks for the suggestion Ashley

  47. C+J + oly stuff in the am
    rum runner afternoon – 22:49. Ben u were so right, it was no fun to do that one alone. really glad I did it tho.

  48. Purple Drank: 7:26RX

  49. “PD” – 9:58 rx

  50. 13:35 RX


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