Congratulations Dan!!!

Mixed messages. I've read about meeting Pukie and that Crossfit is supposed to be our only WOD. Yet, I hear you talking about additional stuff now. Also, I keep seeing things like... Greg Amundson after rowing 1,000 meters, 45X50 rep thruster, and 30 pull-ups all in 6:00 minutes. Give it a try!
Are you giving him different workouts? Are you using a few guinea pigs who attempt the workouts before the rest of us? What is the story here? I'm curious, and I want to catch up to the amazing Greg. It would also be great fun to watch a video of him doing a WOD

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Mike,

I'm one of those people who doesn't participate in any sport right now (horrific work schedules), so I can slip in a little time to try some of the other posted activities. I'm grateful to have the option to learn more; the results have renewed my interest in fitness.

I also cast a vote to see a video of Greg doing a WOD.

Wgt: 115 BB

I found out I'm not quite there for 15 reps at 115#. I ended up with 10 + 5, 10 + 2, and 9. I might have gone 1-2 past 10 but my form was deteriorating at 10.

This was a good, clean WOD. Thanks coach.

I have a question about the journel on the issue of a workout that has rounds of 15-12-9. Is this one complete round or is it three seperate rounds of 1x15, 1x12, 1x9 ?

What are the events Dan John broke records in and what distances anyone?

I did 90lbs (yeah, I'm weak). I put went 10 and 5, then 8 and 4, then 6 and 3.

Steve,

It's 3 seperate rounds. Rest as needed between rounds.

65# - This wasn't one of my steller lifting days. At least the jerk was easy.

The first reps ended up as power cleans. Several after that looked like that sumo deadlift/front squat combination. So I regrouped and tried to focus on a strong shrug and getting under the bar for the rest of the workout. I did manage to crack my chin plenty hard with the bar during the transition. Then I skillfully did it a second time. I think my concentration is off from working third shift overtime last night...oh well, off to moving those chunks of concrete from the back barn. I will get in a better and less painful workout today!

Coach, do you want squat cleans here, or are power cleans okay?

Just to clarify my post about mixed messages. I love the opportunity to do more. Crossfitness has always been my primary sport. My question was asked so that I can better learn the Crossfit methodology.

Sorry about this, but just so I got it straight 15-12-9 is 1 set. Right? Repeat 3 times?

Tony,

Sorry for the confusion; it's 3 sets, one of 15 reps, a second at 12 reps, and a third and final set at 9 reps.

Coach

Mike,

The WOD can be worked to accommodate additional sport training and practice. For these athletes integrating the WOD on top of their primary sport interest requires careful and deliberate modulation of the WOD’s intensity so as not to marginalize the efficacy of their sport training. This is not easy, but many have done so brilliantly. Others have not learned to establish consistency before turning up the heat and some of them have gone down in flames.

Other athletes are only casually interested in sport but perfectly committed to maximizing their fitness. For these athletes fitness training is their sport.

In both cases the WOD well meets their needs for cardiorespiratory endurance, stamina, strength, speed, and power. Those athletes participating extensively in sport are largely developing additional agility, coordination, balance, accuracy (and sometimes flexibility) through that additional sport training. The metabolic demands of the WOD can be so intense that only by toning down the WOD can additional work be accommodated.

For the athlete whose sport is fitness training they can further their development by putting in extra work with moderate to low metabolic cost and high neurological demands. The supplemental tips, skills, and drills will largely serve the role of sport training (as opposed to strength and conditioning) For these athletes the supplemental work proposed/promised is tantamount to some gymnastics practice before or after the WOD.

If someone were to, for example, practice their Jiu-jitsu nightly, do the WOD as posted, and work the supplemental drills and skills they’d invariably crash and burn. The WOD and regular sport training is a full load.

The 1,000 meter row, 45X50 Thruster, and 30 Pull-ups that Greg Amundson completed in 6:00 minutes is, Mike, an old, at least twice visited WOD (we can’t agree here if it posted two or three times and no one want to search through all the WOD’s to make sure).

The primary motivation in the “benchmark” workout program is to revisit the best of CrossFit’s WOD’s. It’s increasingly come to our attention that many of you have a wholly inadequate sense of your progress until progress can be proven by demonstrating markedly increased performance from revisited workouts. Greg Amundson elected to repeat that particular WOD to remedy an other athlete besting him when that WOD was posted and because he has 10 more pull-ups than he did last time we tried it.

Finally, it is NOT our contention that only by following the WOD precisely, in the order posted, and without deviation can you become CrossFit or supremely fit. The view we take of fitness presupposes an infinite number of successful regimens. Many of you (Dan John to take one current example) are proof of this.

Coach

135#; and I too had to break it up.

135 for all sets. Had to break'em down, though. Did this after an afternoon of firefighter rescue drills.

110 first set, 120 second, 130 third. I think I was sandbagging a bit. I've got some problems with my squat clean so this was more of a power clean. Though after a couple of reps I found my self moving to a partial split clean--which was new for me.

#125 (bwt 160)

Started at #145 for the first seven of 15 (I guess it was just a little ambitious) then #135 for the last 8 of 15. Finished the last two sets with #125.

The ambitious start did expose weaknesses in technique which were corrected. A quick review of the July CFJ was helpful. The importance of exploding under the bar and catching it fully racked was made clear. One shoulder is a little sore from catching the heavier bar a couple of times with elbows down and the bar slightly forward. Time for me to incorporate a little more regular work on technique.

Coach,

I am repeatedly ASTONISHED at the level of fitness frequently shown by Greg Amundson in the CrossFit website. I always look for models of perfection as a measure of a comparative goal for myself, then set a path to meeting that objective.

How did Greg get soooooo gooood? How long has he been a Crossfit Disciple? How can a get in touch with him for additional discussion?

115.

The weight wasn't hard, it was trying to ignore Pukie tapping on my shoulder that made this WOD difficult. Once I got my breathing down (gasp, gasp, gasp, gasp, LIFT) I got into a better groove.

Marlon-

We grew Greg in the lab....Coach is an incredible geneticist!
Robb

15-12-9 reps @ 65kg (143lbs), no resting once the set had started. I'll try 70kg the next time this one rolls around.
Finished with 2 sets to failure of hanging knees to elbows.

I did this work out today. 85lbs I had to break up the set 9 then 6, then 8 then 4 the last set was 4 and two. These O-lifts kill me. Yesterday instead of this WOD, I ran 10min slow then 20min farleks then 10min slow.

120 lbs. 1st set got to 11 reps then 4 reps. 2nd set got to 8 reps then 4 reps. 3rd set got to 7 reps then 2 reps.

This "King of all Exercises"!!!

This was the perfect last workout in my buddies garage. We're moving to a new house, newer garage. Time to break in the new garage, CrossFit style, install some rings and lifting platform.

120 lbs. Got all 15 first set, got to 9 then 3 on second set. Came back and got all 9 on the final set. Jon and I are going to shock the new garage next week...

88 lbs. (40 kg) Only recent to crossfit, new to C&J; actually did more of a powerclean-push press since I'm still learning these kinds of lifts. First set I was just trying to muscle it up. Second set I got into kind of an intuitive groove. Third set was best; started paying attention to technique.

Much to learn.

Man, Ido not know what it is, but these O-lifts kick my butt. I seem to do well at regular lifts, gymnastics, etc. But when it comes to the O-lifts I am a little weaker. I guess there is a learning curve?

Anyway, I started at 115lbs. This would have been to heavy to do without breaking the WOD into "mini" sets, so I stripped 10 lbs off, this was the same, so I stripped 10 more lbs of to 95lbs. Then I proceded with the WOD and STILL had to stop midway between each set before finishing.

I finished with farmers walks.

Jeff

120

bw 186. practiced snatch afterwards with the same weight for the workout.

115
BW 183

This was he first time I did this workout and did not do power cleans. I had to back off on the weight, but kept working on the explosion under the bar. Not surprisingly, adding that front squat to the movement I was doing, significantly increased the effort required to finish the sets. 2 steps forward, 1 step backwards.

Gene

Boy, am I glad *this* is off the main page when I post these results.

BW 158
Tried to do this with 120 (new personal best by 5 pounds).

Didn't get there . . . died at 8 reps on first set (breathing like a locomotive . . . there just wasn't enough oxygen in the room).

Finished the whole workout doing multiple sets of 5 reps until I reached the total specified (36 reps total).

Oh well . . . they can't all be gems . . .