10 Handstand Push Ups

15 Deadlifts (250/185)

25 Box Jumps (30/24)

50 Pull Ups

100 Wall Balls (20/14)

200 Double Unders

Run 400m run with a 45/25lb plate

*We, of course, will scale this WOD as needed.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttal.



Below is an entry from the CrossFit Lisbeth blog.  If you haven’t already checked out the site it’s well worth your time.  She regularly posts really inspiring/insightful/ hilarious entries about CrossFit and the CrossFit lifestyle.  I really like the below entry entitled “Failing, But Still Fighting.”  It’s far too easy to get frustrated when we “fail.”  When our double unders don’t click, we can’t do a WOD RX’d, we still can’t do pull ups, etc.  But as Lisbeth points out, failure is when you stop doing something- when you give up.  As I’ve said before, you have your whole life to CrossFit.  Enjoy the journey and recognize that the time, effort, and energy you put in now will pay dividends in the future.  Always have fun, and always keep fighting!  Keep up the great work and embrace the journey.


“Failing, But Still Fighting”

Failure is not getting back up. Failure is staying down. Failure is not grabbing the bar and going again, ever. You can fail, and not be a failure. Huh?

Failure is an end state–a finality, an acceptance of failing. But as long as you’re still trying, you’re not a failure.

Wait. Isn’t that splitting hairs?

No, not if you accept the path to success as a series of failures whereby you try and fail and learn, and try and fail and learn, and then do better and acheive. On that path, failing is a frequent and necessary stop. But failure is not the end destination.

Failures are things, and they’re people who got off the train of improvement. Failures are people who got tired of getting back up. We can understand that. It’s hard to try and fail. Really flippin’ hard. Whether it’s in the gym or in your relationships or in your work — failing sucks. It’s an attack on your mind and your body. It hurts your spirit.


But, like muscle soreness after a hard workout, failing is a great sign that you’re alive and you’re doing something.


Failure is when you stop doing something. Don’t be one of those people. Know when you have to stop for the day but come back to fight again tomorrow.

Always keep fighting …

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