Partner WOD:


400m Shuttle Run*
150 KB Swings (1.5/1)
100 Sit-ups
50 Burpee Box Jumps
800m Shuttle Run**
50 Burpee Box Jumps
100 Sit-ups
150 KB Swings (1.5/1)
400m Shuttle Run*

*in 100m increments (partner 1 50m down & back, partner 2 50m down & back
x 2)
** in 200m increments (partner 1 200m, partner 2 200m x2)

5 Rounds
400m Med Ball Run
30 Wall Balls
20 Med Ball Sit-ups


The latest from The CrossFit Journal:


The stereotypical media portrayal of aging is a person who complains of joint pain, demonstrates a restricted range of motion and moves with a slow, unsteady gait.

A well-documented correlation can be found among age, gait speed and stability: As we age, speed and stability go down (7,14). This is not in reference to athletic performance of older athletes but to walking and simple standing tasks among the general public. One part of the stereotype is seemingly supported by science.

As for range of motion in well-seasoned joints, again the literature is replete with papers that present a correlation between advancing age and reduction in flexibility (10,12). It appears that another part of the age-related stereotype is underpinned by science.

Stereotypical aging characters in books and scripts often use colorful colloquialisms to call attention to the presence of pain and how they feel about it. In the scientific literature, the association between aging and pain is present (8), but some interesting physiological and psychological quirks and inconsistencies bear more consideration than given here. Overall, the stereotypical presentation of joint pain appears to be supported by data, at least in part.

This is where it gets tricky. Stereotypes are literary and theatrical devices used to portray characters without a great deal of exposition. In the real world, stereotypes are less useful. Yet the “old” stereotype pervades society.

So does evidence suggest biology will cause us to get slower over time? Do we, as an unavoidable consequence of aging, have to retreat to smaller and smaller ranges of motion? And is pain an inevitable part of aging?

This is not your fate—unless you choose to stop moving. 

Fast on Your Feet

The wealth of data on age-related declines in movement speed is derived from observational studies of average people at various stages of life. The most common studies don’t track the same group over a lifespan; they take single snapshots of different groups at different ages and compare among them. This approach is the most common because its costs are lower and data can be provided quickly and within the span of a researcher’s career. With adequate controls and proper design, the results can be quite informative, but these results will show correlation and association between variables, not causation.

What we know: Older populations seem to walk slower than younger populations. This observation is usually manifested as a reduction in preferred walking speed from 1.53 meters per second in young adults to 1.47 meters per second in 40-year-olds to 1.44 meters per second in 60-year-olds to 1.22 meters per second in 80-year-olds (19).

Does this decrement have to occur? Probably not. Most of these papers ask the subjects to walk at their “preferred” walking speed. So this is an assessment of perception and desired work rate, not physiological capacity. Some researchers have measured maximal walking speed over a few meters’ distance. Many fewer papers have investigated maximal movement speed in the aged.

read full article here…