New Website!!!!

currently the new site is located at www.asylum.sitesasrx.com

i imagine by the end of today this will be changed to www.crossfitasylum.com

new wod will be posted on the new site

091013

100 kbs
100 situps
100 pushups
8, 200m runs

strategize and break up however you would like.

091012

Crossfit total

3 attempts for a 1RM of each:
back squat
shoulder press
deadlift

If you've signed up for the assault the beach challenge please get your money in this week!!
Only a couple of spots left, most at 11am so get in and get signed up!!

091010

Saturdays class is at 2pm, not noon!!!

3 girls 1 bar
21-15-9
Thruster 95#
pullups
Clean 95#
ring dip
Deadlift 95#
hspu

091009

As many rounds as possible in 20 min of:
20 double unders
20 kettlebell swings, 1.5pd

091008

10-9-8-7-6-5-4-3-2-1

ring dips
deadlift 135/95
pullups
jumping pause squat

091007

4-400m runs
Rest as needed to get best time on each attempt.

Class update!!
Tony will be subbing wed night at 5&6
Sun thursday at 5&6
no class thurs at 7
Sam will do a class Friday at 5
no class Friday at 6
Sun will cover Saturday but at 2, no noon class.
Bart will cover Sunday at 12:30

thanks to everyone helping out!! Thanks to everyone else for being patient. This is my first real vacation since opening last November!!

091005

3 rounds for time of:
21 kettlebell swings, 1.5pood
21 toes-to-bar
21 burpees

We have Tony subbing in on wed night, sun on Thursday at 5&6, Samantha on Friday at 5 only, no noon class on sat but Sun will be coaching at 2 on sat and bart on Sunday for the 12:30.

091005

5 sets for 3 rep max of:

weighted pullups
back squat

091004

"Angie"
100 pullups
100 pushups
100 situps
100 squats

091003

Congratulations to Ben and Ashley on their wedding day!! They got to the gym at 7am to do a painstorm:
Pain Storm XIV “The Wedding Gift”
800m Run
50 Box Jumps (24in)
400m Run
25 Push Press (95lbs)
200m Run
12 HSPU
400m Run
25 Pull-ups
800m Run
50 Burpees
400m Run
25 Swings (53lbs)
200m Run
12 Thrusters (95lbs)
400m Run
25 Power Cleans (95lbs)
800m Run
50 Power Snatches (95lbs)


The noon workout will be:

"Fran"
21-15-9
95lb thrusters
pullups

091002

50-35-20
double unders
pushups
kettlebell swings, 1 pood

091001

Hang squat snatch
1-1-1-1-1-1-1

090930

5 rounds of:
250m row (this is intended to be an all out sprint)
16 weighted walking lunges, 25/35lb dumbbells
Rest 3 minutes between rounds.

For every second each subsequent row is slower than the first, do 1 dumbbell thruster.

090929

3 rounds for time of:

800m run
21 overhead squats, 95lb
30 L-pullups

090928

Nasty Girls

3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans, 95/135

If you don't have a muscle up, do the muscle up progression from the ground. If you don't have an unassisted ring dip, do 3 pullups and 3 assisted ring dips.

090927

TEAM Assault the Beach

800m run or 1000m row
50 pullups
100 burpees
100 thrusters
200m partner carry or kb carry
50 pullups
800m run or 1000m row

Only one team member working at a time and reps are combined totals. Runs and carry are together.

090926

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 (and 12) round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

090925

"Hamburguesa"

5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall ball
400m run
12 pull ups
21 KBS
200m run
15 squats
10 push ups
5 pull ups

090924

21-15-9
Deadlift 275/195
Burpees
Knees-to-elbows

090923

Thruster
5-3-2-2-1-1-1-1

090922

10 power cleans, 135#
200m run
9 power cleans, 135#
200m run
8 power cleans, 135#
200m run
7 power cleans, 135#
200m run
6 power cleans, 135#
200m run
5 power cleans, 135#
200m run
4 power cleans, 135#
200m run
3 power cleans, 135#
200m run
2 power cleans, 135#
200m run
1 power clean, 135#
200m run

090921

7 rounds for time of:

5 right legged squats
5 left leg squats
10 pullups
15 pushups
20 situps

090919 & 090920

"Josh"

21 95lb overhead squats
42 pullups
15 95lb overhead squats
30 pullups
9 95lb overhead squats
18 pullups

090918

"Inverted Karen"

150 ball slams, 20lb, for time.

090917

"Jim Brown"

3 rounds for time of:
400m run
10 thrusters, 135lb
15 pullups
20 burpees
400m run
20 kettlebell swing, 1.5 pood
15 box jump, 24"
10 deadlift, 135lb

090916

Run 800m
21 shoulder press 95lb
Run 800m
21 push press 95lb
Run 800m
21 push jerk 95lb

090915

"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

If you've done Cindy before, today complete all pushups on rings. Set rings 2"-3" off the ground.

090914

Deadlift

5-5-5-3-2-5

cookie:
Annie
50-40-30-20-10
Double unders
Situps

090913

100ft walking lunges
21 pullups or 7 muscle ups
21 situps or 7 "toes through rings"
100ft walking lunges
18 pullups or 6 muscle ups
18 situps or 6 "toes through rings"
100ft walking lunges
15 pullups or 5 muscle ups
15 situps or 5 "toes through rings"
100ft walking lunges
12 pullups or 4 muscle ups
12 situps or 4 "toes through rings"
100ft walking lunges
9 pullups or 3 muscle ups
9 situps or 3 "toes through rings"
100ft walking lunges
6 pullups or 2 muscle ups
6 situps or 2 "toes through rings"

090912

21-15-12-9-6-3

Pullups
Backsquat 95#
Shoulder Press 95#
Situps

090911

4 rounds
30 kb swings, 1.5 pood
100m kb carry
20 kb hop overs
100m kb carry

carry the kb in whatever manner is most comfortable/efficient.
Hop over is side to side over kb.

090910

Front Squat

5-5-5-5-5

Pause and hold in bottom of squat for 5 seconds on each rep.

090909

Run 5K

Feel free to bring headphones.
The run will either be a 3 lap run around the sawyer/alworth/50th block or we'll head to the greenbelt and do an out-and-back there.

090908

Split Jerk
3-2-2-1-1-1-1

090907

for time:

100 squats
30 box jumps, 20"
30 kettlebell swings, 1.5 pood
30 situps
30 power clean, 65lb
30 burpees
30 wall ball shots, 20lb
800m run

090906

5 rounds for time of:

400m Run
12 deadlift 225lb

090905

21-18-15-12-9-6-3
walking lunges
thrusters (95/65)
pullups
knees to elbows

090903

Overhead Squat
3-3-3
then:

"Nancy"
5 rounds
400m Run
15 overhead squats 65/95

090902

"Diane"

21-15-9

Deadlift (225/160)
Handstand Push-ups

Post Time to Comments

090901

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Must complete all reps of each exercise before moving on.

Post Time to comments

090830

"Helen"

3 rounds

- 400m Run
- 21 Kettlebell Swings
- 12 Pull-ups

Post time to comments

090829

There will be no noon class at the gym today!!

090828

Run 1 mile then:
2 min at each station
Row (calories)
30lb dumbbell thrusters
20lb medicine ball clean
Double unders
Pullups

record mile time and total reps/calories

090827

"The Bear"
Five rounds to get to max weight, not timed. Barbell doesn't rest on the ground during the cycle or the round is a fail.
7 cycles each round of:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Jerk

Post max weight to Comments

090826

4 Rounds

• 400m Run
• 50 Air Squats

Post Time to Comments

090825

10 Rounds

• 3 Weighted pull-ups, 45lb
• 5 Strict pull-ups
• 7 Kipping pullups

Post time to Comments

090824

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post weights/reps to comments

090823

30 Body Weight Back Squats
1000m Run or Row

Post time to comments

090822

"G.I. Jane"

100 Burpee-Pull-ups

Post Time to Comments

090821

7 Rounds

• 10 SDHP (65/95)
• 10 Ring Dips

Post time to Comments!

090820

"The Chief"

Max rounds in 3 minutes of:

• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
  

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments

090819

"Nicole"
As Many Rounds As Possible in 20 minutes

• 400m Run
• Max Rep Pull-ups

Post Rounds to Comments

090818

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments. Compare to Main Site WOD 090817

Andy & Sun..... "Double-Double Unders"

090817

CrossFit Total

3 attempts on each lift to get to your max weight

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

The best successful attempt for each lift will be added together to get your Total score. Rest as long as needed in between attempts, but you must do the lifts in the order posted.
Post total to comments

090816

100 Sumo Deadlift High Pull (SDHP)
100 Pushups
400m Run
75 SDHP
75 Pushups
400m Run
50 SDHP
50 pushups
400m Run

This is a group workout! Teams of 2 or 3; only one person working at a time for the SDHP and the pushups. Everybody completes each run.

090815

15 cleans
30 toes to bar
45 box jumps
15 muscle ups
30 alternating 1 arm snatches
45 double unders
15 thrusters
30 pullups
45 burpees
200m 45lb plate overhead walking lunges

Enjoy!
Post times to comments

Deadlifts - Great Job Susie!

090814

Post Time to Comments

Sun's Amazing Box Jump

090813

*Using a bare barbell*

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

090812

7 rounds

• Hang Snatch (65/95)
• 7 Chest 2 Bar (C2B) Pull-ups
• 200m Run

090811

PRACTICE GYMNASTICS
30 minutes

• Muscle-ups


• Pull-ups


• Ring-dips


• Ring push-ups


• Handstands


• L-sits

Shannon's first muscle-up!

090810

"Thrustration"
5 rounds 135/95

• 400 meter run
• 10 thrusters

090727

Start with a 400m run

then do 3 rounds 0f:
1 kb/db snatch
3 turkish get ups
5 single arm overhead squat
repeat with other arm
7 toes to bar

finish with 200m sprint

090725

"Alyssa"

1200m run
15 manmakers
800m run
12 manmakers
400m run
9 manmakers

Today is Alyssa's last workout, for now, at the Asylum. The workout is at 1 so please come and see her off.

090724

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

Crossfit "Toadal"
Push Press 1-1-1-1
Box Jump 1-1-1-1
Combine best Push Press rep in pounds with tallest Box Jump height in inches for ‘Toadal’ score.

Cookie:
4 Rounds:
1 Push Press (@ 90% of Max)
3 Box Jumps (@ 90% of Max height)

DT

155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

090722

10 Rounds for time of:
10 Pullups
10 Ring dips

Beginning the 1st week in August we may look at going with a 6pm class instead of the 5:30 and possibly even going at 5pm and 6pm to accommodate some new guys. Please post to comments any questions or concerns or see me in person.

Also, due to the heat we're looking at a few options... offering earlier classes, possibly 6am,7am, 9am and 10am then the 5pm,6pm for those who can't make it and/or like the 90+ degree heat. Second option is a swamp cooler. We are working on this anyways but if anyone is comfortable with paying a month or two in advance for their memberships fees to help us afford this sooner that would be fantastic. Again, see me at the gym to discuss.
Thanks!! Andy

070921

Deadlift
1-1-1-1-1-1-1

090720

"Karen"
150 wall ball shots (20/12)

097019

Team "Assault the Beach"

800m run
50 pullups
100 burpees
100 thrusters (45lb)
partner carry total of 400m
50 pullups
800m run

090718

50-35-20
double unders
push ups
sumo deadlift high-pull (65/45)

090717

4 rounds for time:
400m run
50 squats

090716

3 rounds
21 push press (95/65)
21 knees to elbows
21 pushups
21 pullups

090715

Overhead squat
5-3-3-2-2-2-1-1-1-1

090714

Run 1 mile
Deadlift 8000/5000 lbs (pick a weight and lift till you've lifted a total of 8/5k lbs)
5 rounds
20 wallball
20 pullups

090713

5 rounds
10 hang power snatch (75/55)
20 situps
30 double unders

090709

Snatch
1-1-1-1-1-1-1

090708

"Chelsea"

5 pullups
10 pushups
15 squats
on the minute for 30 mins.
If you fall behind, note the minute you fell behind and how many total rounds completed in the 30 minutes.

090707

Run 5k

090706

5 rounds for time of:
5 kettlebell swings, 2 pood (scale up to 88lb is possible)
10 burpees

090704

Stacie and Kendra sharing a deadlift...

5 rounds for time of:

15 deadlift, 135lb
400m run
15 knees to elbows

090703

4, 800m "sprints"
rest exactly 2 min between attempts

090702

With a continuously running clock, do 1 pullup in the first minute, 2 pullups in the second minute, 3 pullups in the third until you cannot complete all the pullups within the allotted time.

090701

"Annie"

50-40-30-20-10
Double unders
situps

090630

3 rounds for time of:

26 Deadlift @95lb
26 Hang power cleans @95lb
26 Front squat @95lb
26 Push jerk @95lb

(the 26 reps is designated by ben's age today. Happy birthday bro)

090629

Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1

090628

Max rounds in 15 min of:
5 kettlebell swings, 2 pood
40m sprint
5 burpees
40m sprint

090627

400m walking lunges
record total steps and time

090625

21-15-9
Hang power snatch (95/65)
Knees to elbows
Sumo deadlift high-pull (95/65)

090625

21-15-9
L-pullups
Strict pullups
Kipping pullups

090624

"J.T."
21-15-9
handstand pushups
ring dips
pushups

090623

Front squat
3-3-3-3-3

090622

"Strung out, upside down, backwards Fran"

1200m run
9 pullups
9 thrusters 95lb
800m run
15 pullups
15 thrusters
400m run
21 pullups
21 thrusters

090609

"Grace"

30 Clean and Jerks for time

090608

"Daniel"
50 pullups
400m run
21 thrusters, 95lb
800m run
21 thrusters, 95lb
400m run
50 pullups

090605

"Filthy 50"

50 Box jumps 24"
50 Jumping pullups
50 Kettlebell swings 1pood
50 Walking lunges
50 Knees to elbows
50 Push press (45lb bar)
50 Back Extensions
50 Wall ball shots (20lb ball)
50 Burpees
50 Double unders

090604

Hang Squat Snatch
1-1-1-1-1-1-1

Get Off Ibuprofen Peoples, by Kelly Starrett

090603

For time:
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats
400m Run

090602

Weighted Pullups
3-3-3-3-3

then

3 Rounds:
400m run
25 hang power cleans (95/65)
25 knees to elbows

Metabolic Pathways

http://www.crossfiteastside.com/2006/11/metabolic-pathways.html

090530

Backsquat, you have 3 sets, try to hit the total number of reps for the weight you are at.

135lb, 50-50-50
225lb, 25-25-25
315lb, 15-15-15
405lb, 5-5-5

This is a strength workout to be tracked over time. The first time you attempt the weight at 135lb you may get 30 in your first set, 23 in he second and 18 in the third. You would write down 30-23-18. Keep track and once you can get 50 reps in each of the three sets, jump up to the next weight.

090529

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

090528

30 handstand pushups
40 pullups
50 1.5pd kettlebell swings
60 situps
70 burpees

Chazz is going to start sending different link to articles and various nutrition info etc... here's your first installment of the chazz chronicles!!
http://thisiswhyyourefat.com/

090527

5 rounds for time of:
400m run
12 deadlift, 225/165

090526

Deadlift
1-1-1-1-1-1-1

Cookie
As many rounds as possible in 8 mintues of:
10 kettlebell swings
40 yd sprint

or

Tire flips for 60 yards

no 5:30 class on memorial day

sorry for the late notice but we wont be having a class at 5:30 tonight.

Kickball??

If anyone is interested in playing kickball maybe once a week or so let me know here in the comments protion. im thinking thursday night and starting at 6:30 after the group class or even starting at 5:30 and doing that instead of the class. We'd most likely have a bbq style situation and definitely involve some beer. This would also be a bring your family/friends deal and I'm sure i could bring some battling ropes for tug-o-war tabata style or something fun and crossfitty...

090525

"Nasty Girls"

3 rounds for time of:
50 squats
7 muscle ups
10 hang power clean. 135lb

This will be the noon workout only

090523

Team "Kelly"

5 rounds for time of:
400m run
30 tire jumps
30 wallball


Monday, Memorial Day we will only have classes at noon and 5:30

090522

CrossFit Football WOD

Quarter Gone Bad

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

090521

"Micheal"
3 rounds for time:
800m run
50 back extensions
50 situps

090521

Clean-Push Press-Push Jerk-Split Jerk

1-1-1-1-1-1-1-1-1-1


Ashley using the 1.5pd kettlebell during "Nate"

090520

All out row for 250m*
16 walking lunges with 35/25# dumbbells
rest 3 minutes between attempts
5 rounds total



CAPTION CONTEST!!!!! Post to comments

090519

21-15-9

24" box jumps
Kettlebell swings, 1.5 pood
Sumo deadlift high-pull, 95#

090518

Weighted Pullup
1-1-1-1-1-1-1-1-1-1

If you do not have a pullup yet, time will be spent working on the technique of the kipping pullup with or without band assistance.





The top three photos correctly show the mechanics of the push-press. Only when the chest doesn't bob forward can maximum power be delivered vertically whether cleaning, jerking/push-pressing, or leaping vertically.

In the past we've expressed the mechanical advantage of the upright torso by tracing the path of the hip in the clean, describing the alignment of the load, hip, and base in the push-press, showing the launch point of the clean and push-press/jerk, and depicting various trajectories in common jumps.

090517

Team "Assault the beach"

800m run together
Then, 1 person working at a time complete
50 pullups
100 burpees
100 thrusters, 45lb bar
400m partner carry
50 pullups
800m run together
Time stops when entire team returns.

090516

5 Rounds for time:

3 muscle ups
30 wall balls
6 sumo deadlift high-pull, 135lb

090515

Run 5K

090514

21-18-15-12-9-6-3

Walking lunges
95lb thruster
Pullups
Knees-to-elbows

090513

Alternating tabata sumo deadlift high-pull and burpees

20s amr(eps)ap sdhp
10s rest
20s amr(eps)ap burpees
10s rest

repeat 8 times

090512

"Nate"

As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand pushups
8 kettlebell swings, 2pd

090511

4 rounds for time:

400m run
50 air squats

090510

"Jackie"

1000m Row (we will likely do an 800m run instead)
50 Thrusters, bar only
30 Pullups

090509

5 rounds for time:

10 walking lunges, 50# dumbbell
15 swings, 50 # dumbbell

090508

"Angie"

For time:
100 pullups
100 pushups
100 situps
100 squats

I will be at the Be the Miracle Fundraiser tomorrow at 10 but i will be back at the Asylum for our noon class. Also, we will still have our workout on Mother's Day at 12:30.

090507

CrossFit Total

Back squat, 1 rep max
Shoulder press, 1 rep max
Deadlift, 1 rep max

090506

Thrusters
3-2-2-2-1-1-1-1

Jim getting after it!!

090505

"2 minute defense"

5 Rounds of:
1 Power Clean
3 Hang Squat Cleans
2 Push Jerks
200 ft sprint

After the 5 rounds, rest 2 mintues. Repeat once. Post total time.

http://media.crossfit.com/cf-video/CrossFit_Pat2minDefense.wmv



Alyssa, Sam and Amanda

090504

"Lynne"
5 rounds of:
Bodyweight bench press, max reps
Pullups, max reps

Fight Gone Bad fundraiser, bethemiraclenow.org

Anyone interested in participating in the fight gone bad fundraiser on may 9th be at the gym a little before the noon workout tmw so i can get you the information.

090430

Dumbbell Hell

7 rounds
10 manmakers 2x35lb dumbbells
20 deadlift 2x35lb dumbbells
30 alternating snatches 1x35lb dumbbell
40 overhead lunges 1x35lb dumbbell
50 dumbell swings 1x35lb dumbbell

The "painstorm" version of this workout is 7 rounds. We will be scaling down to 2, 3, or 4 rounds.

090429

5 rounds for time of:

25 wall ball shots,
30 pullups

090428

"Annie"

50-40-30-20-10

Double unders
Sit-ups

090427

5 rounds for time of

20 burpees
10 handstand pushups
400m run

090426

"Fran"

21-15-9

Thrusters, 95lb
Pullups

090425

"Josh"

21 Overhead squats, 95lb
42 Pullups
15 Overhead squats
30 Pullups
9 Overhead squats
18 Pullups

090424

50 double unders

7 rounds of:
6 sumo deadlift high pull, 95/65
9 slam ball
12 situps

50 double unders

090423

Deadlift
5-5-5-5-5

090422

800m run
30 muscle ups
800m run

090421

800m run
30 Snatches
800m run

090420

800m run
30 clean and jerk
800m run

"Murph"

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

mix up the pullups, pushups and squats however you like, start and finish with the mile runs.

Workout:
"Jones Worthy"

Squats 80, 64, 48, 32, 24, 16
Swing (53lb) 40, 32, 24, 16, 12, 8
Pullups 20, 16, 12, 8, 6, 4

"Danny"

As many rounds as possible in 20 minutes of:

24" box jumps, 30 reps
115lb push press, 20 reps
pullups, 30 reps

Workout
For time,50 burpees. Set a target 12" above highest reach and touch it for the rep to count.

"DT"

5 rounds for time of:
155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

Workout
Overhead squat 5-5-5-5-5
Front squat 3-3-3-3-3
Back squat 1-1-1-1-1

Workout

Tabata Something Else

20 seconds of max reps followed by 10 seconds of rest for 8 intervals for each movement:
Pullup, pushup, situp, squat

The Essense of CrossFit

Nothing like a rainy day to run outside! This is what we do, "prepare for the unknown and unknowable."

Workout:
4 rounds, 800m run
rest 2 minutes between rounds