Tonight's CrossFit workout was a static workout. Those numbers are the seconds you had to hold the move at the halfway point with only body weight. You did each exercise for the appointed time, then moved to the next time slot.


  • Overhead squats
  • Pushups
  • Reverse situps

What is CrossFit? High-intensity, short-duration, ass-whooping. A typical workout is 20 minutes. At the end of that, sometimes you can't get up. Once I track down the references, you can see for yourself. The idea here is to get maximum effect, you train at unsustainable intensities. This kicks you over into the use of lactic acid as an energy source. So it hurts.

Here in Flag, I get CrossFit from John Tuitele, who is a physical therapist and personal trainer. We like him. He's funny. He stays up late devising new and ingenious tortures, I mean workouts.