Your Points Challenge ends this weekend, we will finish the Testing next week due to the Open schedule. I think we should meet and eat Barbeque next friday Night to announce our winners and… well… so we can get together and have barbeque. What say you? Sign up on the sheet in the gym so we can get a head count for the poor restaurant folks that have never met the likes of us. 😉


Main Course:

  • Max Height Box Jump Double
    • must get TWO in a row to count as your max, as Coach Ben tell us, “If you get one, it could be a fluke.”
  • “Row, Tabata Kelly, Row.”
      • Tabata Box Jump, 24/20
      • Tabata Wall Ball
      • Tabata Row for calories
        • record total score and row meters, that is to say one number representing all reps of all rounds of the box jump and wall balls and total meters of the row, to comments.


      • record time and scaling to comments


It’s Friday, EAT!

Food for Thought:


  1. 120302

    Box jump: 32″
    Tabata Kelly: 107 reps (52 jumps, 55 wall balls), 719m row.

    Jumping felt great after a month of nursing the achilles tendon. Love sweating through my shirt before 6:00am.

  2. 120302

    Box Jump: 24″ + 7 mats. hmmm 24+(7×1.75) = uhhhhhh 42!
    No that’s not right. 36.25″
    Which means I can jump up onto my kitchen counter – should you know – the need arise.

    WOD: 100 – 685
    Wall balls are ‘plunger/dirty sock’
    (makes more sense in icelandic)

    • 120302

      Jack, of all people, I’m sure you will find an occasion where you will need to jump onto your kitchen counter =)

      • 120302

        “Why only last weekend I was in the kitchen at a friends house when a pack of wild dogs came in…”
        Yeah, uh uh – functional fitness.

        • 120302

          Wild dogs or a mouse, I can’t recall

  3. 120302

    Max box jump: 38”. Failed at 39.75 physically and mentally.

    WOD: 131//693

    Felt good today.

  4. 120302

    I’m super psyched for an eating WoD!!!! Reading this made my day!!!

    Box Jump: low 40’s (1 or 2 mats less than JB) I wasn’t feeling this today.
    WoD: 86ish or somethign and 696m. What screws me up is the computation. I know, I know, just count. But when you get a no rep(s), there’s some arithmetic and more numbers to account for. To much info and my mind goes to mush.

  5. 120302

    Max Box Jump: 36″
    WOD: 128 20# wall ball to the lower line, 20″ box jumps
    624 meters in 2:40

    Sorry Chef, I am out of town next Friday-Sunday. Enjoy the BBQ everyone!

    • 120302

      36″ !?! That’s like 75% of your height, right? 😉

      Nice ups!

    • 120302

      Thats what Chef said 🙂 It seemed very high.
      Here is what’s cookin for Dinner!
      Loaded Turkey Stuffed-Twice Baked Sweet Potatoes
      1 lb ground turkey
      2 large sweet potatoes (I used the yellow kind)*
      1/4 cup Red Hot hot sauce (or another kind you like)
      1 tablespoon fat (I used duck fat)
      1 yellow onion, diced
      1 garlic clove, minced
      2 teaspoons chipotle chili powder
      1 teaspoon ground red pepper
      1 teaspoon garlic powder
      1 teaspoon onion powder
      1/2 teaspoon paprika
      salt and pepper, to taste
      Preheat your oven to 425 degrees.
      Cut your sweet potatoes in half, lengthwise and put them face down on a cookie sheet. Put in the oven to cook for about 25-30 minutes depending how thick they are. You will know when they are done if they are easy to push on, on the skin side. If you pull them out early and the inside doesn’t come out easily with a spoon, you’ll need to cook them a bit longer.
      While your sweet potatoes cook, put out a pot or skillet over medium-high heat. Add a bit of fat to the hot pan then add your garlic and onions to start cooking down.
      Once the onions are translucent, add the ground turkey and use a large spoon to break it up to help cook it a bit quicker.
      When the turkey is half way done cooking, add the spices. Let the turkey cook until no longer pink or until completely cooked through, take off heat.
      Now pull your sweet potatoes out of the oven and use a large spoon to scoop out the insides. Be careful to not go totally to the skin or it may tear and be pointless to add meat to.
      Put the insides of the sweet potatoes directly into your pan of turkey and mix thoroughly to combine.
      Now scoop out the new mixture and put into your sweet potato skins. You can go as high as you want. Think of it as a loaded bake potato…load that sh*t on!!
      Now put those loaded sweet potatoes back on the cookie sheet, face up, back into the oven and cook for 3-5 more minutes just to meld the flavors together and harden the top a bit
      Now eat them. They are DAMN GOOD. I mean it. Like seriously. Really good.

  6. 120302

    “The Only Easy Day Was Yesterday”

    Another rest day for this guy.

    Paleo Coffee Cocoa Muffins


    1 cup Enjoy Life chocolate chips, melted
    1 cup almond flour
    1/2 cup coconut flour
    2 teaspoons ground coffee
    4 eggs, whisked
    1/2 cup coconut oil
    1/2 cup raw honey
    1/4 cup canned coconut milk
    1 tablespoon cocoa powder
    1/2 teaspoon baking soda
    1/4 teaspoon salt
    pinch of cinnamon


    1. Preheat your oven to 350 degrees.
    2. Sift together all your dry ingredients: almond flour, coconut flour, ground coffee, cocoa powder, baking soda, salt and cinnamon.
    3. Whisk your eggs and melt your chocolate in separate bowls. You can melt your chocolate on the stove or in the microwave. I did microwave because it’s easy. But be careful not to burn. Heat only 20 seconds at a time and stir to help the melting process.
    4. Add eggs and melted chocolate to your dry ingredients along with honey, coconut milk, and coconut oil. Mix to combine. These muffins are pretty dense. If you want them fluffier, add 2 more eggs. Just FYI.
    5. Add to greased muffin tin. You know you really should add the batter to? Silicone muffin liners. These things are genius.
    6. Bake for 20-25 minutes.
    7. Let cool then consume.

    Thanks Juli…

  7. 120302

    Box Jump 45-46??” Have gotten 49″ in the past so not pleased

    Tabata 146/753m

    Oh then ran over to do 12.2 before work! Idiot! 51 reps Rx’d, 4-5 misses, i think

  8. 120302

    I see the heats are posted for Saturday. Who’s coming to watch with me?

    • 120302

      I am looking into trying to get down there this weekend, good WOD to watch, lots of good old fashioned suffering

      • 120302

        You know you are a crossfitter when you can appreciate the pain of others in a WOD.

        • 120302

          Schadenfreude WOD
          (yeah Linda, its a repeat)

          • 120302

            Tomorrow will be all about the SCHNATCHENFREUDE!! I like to make up my own words.

  9. 120302

    Box Jumps: 36″

    Tabata: 118/615m

  10. 120302

    Double postin all up in this place bitshhhhhhchsss

    So who wants to join me in a STRICTLY non-paleo eating and drinking extravaganza on Sunday evening? What does this mean? Did he mistype? Has he lost his caveman min?!?!

    Nope! If its good for you and qualifies for the challenge, you better add some sugar, gluten or money on that plate. Booze must be consumed as well. This will be one of the few opportunities you get to see me eating so irresponsibly. Really an awesome opportunity to be awesomer than your normal level of awesomeness. Think about it, actually stop thinking and say yes.

    I was thinking Mad Fox Brewing Co again as its centrally located and has great food and drinks.

    Who is in? Calling all pretty ladies and hairy chested gentlemen. Lets DO THIS!

    • 120302

      I’m neither hairy or pretty but hoping to get in on this. lol

      • 120302


    • 120302

      Is this real life?
      I will not fall for your trickery.
      Lol, I’m in.

  11. 120302

    Meh. +/- 40 inch box jump. Done better before. But still unsure of pushing off my calf so I’m happy with that. And the nice result of some bio samples left on the rubber mats.

    Only hit 78 for a total on the tabata wall balls and box jumps. And a paltry 669 for the row.

    • 120302

      Enough with negative monologing!! How about this as an alternative:

      “A month or so ago I couldn’t even jump on a cockroach because of my FUBAR’d calf. LOOK AT ME NOW! 40 inches of molten BAD-ASS! and I didn’t re-injure it in the slightest! Decided to mark my territory on the rubber mats just because I’m a MFin’ alpha male, but no biggie. SO THERE!”

      • 120302

        wow, JD, I think we mad ‘somebody’ mad…I thought I was the only one with the head shaking, negative monologing

      • 120302

        My monologue was tongue in cheek.

        I’m happy with the close to 40″ box jump with no calf pain. Especially after all that ground to overhead runs, burpees, etc lately

        I’m happy with the wall balls because I paced myself so as to not strain my shoulder after a long week of having it crushed in WODs and only residual pain being easily rubbed out quickly with medicinal targeted stretching. I am making my way back to form.

        I may not be the loud screaming ( like Chi or Kia 😉 ) but I’m training smarter, getting better, and will gladly let loose the rabid-alpha wolf and help others to do the same. Be ready!

  12. 120302

    Max Box Jump: 38″ thats a PR for me by 2″, i’ve never been very good at jumping so im pleased I can clear 3′ comfortably

    WOD: 126 reps and 749m

    Also tried 12.2 after… got to 30 reps pretty quick but the jump to 135# proved to be too much for me. Perhaps the box jumps and wall balls wore me out a bit.

  13. 120302

    Box Jumps: 31″, which is one inch less than the last time I tried these.

    WOD: 126 and 667

    Felt great on the box jumps, consistently banged out 8 per round. Wall balls are my nemesis, but fought through those as well. Row was brutal, but in a good way.

  14. 120302

    A friend just shared this link with me… Here are Primal Toad’s top Costco picks for paleo peeps:

    Something to keep in mind on your next Costco run.

    For some reason, he didn’t mention almonds. Almonds!!! 3.33/lb — you can’t beat the price.

  15. 120302

    Drove straight for 4 hrs to jump in and do the Box Jumps (45 1/2″)
    Then attacked 12.2. Ended up with 61…
    It was fffuuuuggllyyyy!
    I had 60 with about 2 min left and the wheels flew of the wagon.
    oh well. I liked this wod.

  16. 120302

    Today I was able to jump and my knee didn’t give me much trouble for the height test on the box jumps!! OH YEA BURPEES WOO!
    So I’m really happy about the knee improvement, but when I got to the main Wod the increase in repetitions of jumps in a shorter period of time started to mess with my knee so I changed to step ups in the second round. I also didn’t do wall ball because I’m pretty sure that is how I injured my knee and a still working on body weight squats without pain so skipped that and subbed tabata push ups because push ups are mean and difficult. Like wall ball. My total was 73 (approx) and on the row I did 535m.
    My height for the box jump was 30 (or 32 I’m not quite sure, but I am certain I did jump 30).
    Did anyone else have trouble making themselves jump onto a higher box?

  17. 120303

    Thought I posted last night… guess I was dreaming.
    Tabata: 97. Really happy with everything. The box jumps were quite a “leap and bound” from last time.
    Max jump: 33inches
    Row: 682 meters

  18. 120303

    Box jump was 40″. Missed at 42″.
    WOD was 98 and the row was 656. I spaced out on one set and that knocked my row down.
    Good to be back.

  19. 120303

    Way to go today, Rubiconers!

    Saturday Knowledge:
    Primal Toad has some yummy looking primal smoothies:

    We recently got a Vitamix (or as I like to call it, a $400 mayo maker), so I’m looking forward to trying some of these recipes.

  20. 120303

    yet another great breakfast option from

  21. 120304

    So Friday was my first CF workout and me and the wife loved it. I can’t believe I was able to to 31.5 inches in the box jump!!! HOLY COW!!! I’m 6’1″, 42yoa, 301lbs and basically a couch potato for the past 6-7 yrs so I was amazed imagine the surprise!!! My scores were 96 and 798. However (lol) we can hardly get up and my legs feel trashed!!! But we loved it…this is AWESOME!!! thanks Ben and Chef for changing our lives around and thanks to everyone at CF Rubicon for taking us Newbs in. That’s it see you on Sunday!!! Oh By the way first time I’ve ever had Jello legs and my wife suddenly learned a new meaning to what pain is (LOL!!!)

    • 120304

      welcome to the cult! It is terribly addictive, but in a good way.

  22. 120304

    Hey Kendra thanks 🙂 No kidding it’s addictive we went out today shopping for groceries and all we kept saying was “what would chef eat?” (lol) Seriously we’ve never been this motivated before… It’s not only good for your individual fitness… it’s good for the family. Thanks guys.


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