Them are some awesome back muscles showing there.

Been lurking for about a month, decided I might as well just get started. Two questions on this one:

1. Are dumbbell squat cleans one- or two-handed, and if one handed, does that mean 10 each right and left or 5 each right and left?

2. 10 lunges means 10 with each leg, right?

Thanks in advance for your help.

Doug,

1. With a dumbbell in each hand perform ten of each exercise.
2. Ten lunges, alternating legs means: left, right, left, right, left, right, left, right, left, right, for five left and five right.

The overhead lunge requires lunging with both dumbbells held directly overhead, arms locked and perpendicular to the ground.

40lb clean
12lb lunges
20 thruster
185 lbs body weight = 237*50= 237x50reps =12850
27 min * 60 seconds = 1620 seconds

Total score = 7.93

The cleans felt amazingly light until the 4th circut....my quads and shoulders hurt.

I feel like I'm missing something basic here - How much weight are we supposed to use for each exercise??

6.12
(Ran 5k first)

OMG, only been CrossFitting for a couple of weeks and this nearly killed me, love it!

:-)

Paul

used 30lbs dumbells for all exercises.
Rested 1 min between exercises and 2 min between rounds.
First time using dumbells with theses exercises

BW - 164,
DB weight - 60 lbs each ex
164+180 = 344

Time: 15:10 = 910 sec

344/910 = 0.38

that doesn't sound right...

is it 180 x total reps (150) = 27,000
27,000/910 = 29.7

Ah, the hell with it - DAMN TOUGH WORKOUT!

Bodyweight: 185 * 150 = 27750
40 each on cleans and thrusters * 50 of each = 4000
20 on lunges * 50 = 1000

Total: 32750

Time: 17:13
32750/1033

Score: 31.7

Did I calculate that right or would it just be (185 bw + 100 db weight)/1033 = .275?

We're throwing the big dogs a bone today.

Add your bodyweight to the total weight (lbs.) of the single pair of DB's used, and then divide that number by the number of seconds to completion.

We're looking at how much weight can do how much work in how much time. We might be able to see evidence for any advantage bodyweight plays in maximum expression of power.

BW 180, DB 2x20, total = 220lb
Time 16:25 = 985sec

Score = .223

Right?

ALF,

Exactly right.

bw = 192 + db 80 = 272#
time = 27:50 = 1670 sec.
score = .163

What's the point of the scoring if you don't have a benchmark? What's the range for by bodyweight for people lifting various percentages of that bodyweight. Then we have a meaningful scoring system. Actually, adding age would be good too, but let's keep it simple.

What a day to try my first real WOD. I've done variations for a few weeks, including one with deadlifts, bar dips, and pullups (fun!). Today's was tough. I started with 25# db's, but switched to 20's after round 3. Total time score is 0.158 if my math is right. My legs think it is; they're toast. The picture of Twight in my hallway was inspirational...

Ok, as per Coach's clarifications above...

Bodyweight: 185
Clean: 40
Lunge: 20
Thruster: 40
Time: 17:13

285/1033 = .275

why are so many people 2 days ahead? today's burpees weren't enough for you? haha.

First real WOD in a while it looks light but but didn't feel that way and man am I sore. Great WOD, very cool.

BW 255
clean 20
lunge 15
thrusters 15
time 25 min.

305/1500
score .203

I assume coach prefers we use "the single pair of DB's used"? Don't switch weights for different exercises?

I use DBs with the spin locks so I am stuck with that anyway.

Calculations were incorrect in 1st post.
BW 155, DB 2x20, total = 195lb
Time 28:03 = 1683 sec

Score = .115

That's right, Mike Y, one set of dumbbells for all three exercises.

BW 115
time 21:40
DB weight 50lbs.

so 165 / 1300 = .1269

As you said this wod does seem to favor higher BW's and I'm also wondering if it may have been more beneficial score wise (not necessarily for the best workout) to use very light weight and power through quickly. It seems lower time could compensate a little for a lighter combined BW and DBW. Is this true?

200lbs BW + 60 / 1343 = 0.2003

I could really feel the only couple of hours sleep I got taxing me today.

Sheesh, people sure like to do WODs early. I'm not doing this one until Friday.

Mike

Coach,

Does hand position matter on the OH lunges (ie supinated half way vs pronated all the way)?

Having done weighted lunges the last two days and knowing that my pushpus and situps are weak, I did
30 pushups
30 situps
10 DB squat cleans (25lb DBs, heaviest available)
4 complete rounds + 30 pushups in 30 minutes. I worked hard, but trying to stay motivated working out early in the morning by myself in the basement of my mother's house is challenging. I have new respect for all of you who workout at home everyday.

.367

171 lbs. + 60 lbs. / 629.27 (10:29.27) = .367

I think I had the people in the room where I was doing this convinced that I was trying to kill myself (while simultaneously attempting to inhale all the air in the room).

Did I blow the curve? I hope so.

170+60= 230/1343 = .171

168+50/1195 = .182
Like the concept of a "score" in that I found myself pushing hard to complete the WOD as quickly as possible.

Hey guys,

I have a suggestion for a more strenght to weight ratio scoring system:

(Bodyweight - Total Dumbell Weight) X Time (in seconds) = Score

Lowest score wins. This works unless someone uses dumbells that weigh more than them. What do you think? Just an idea.

Franklin

Correction, now that I think about it:

(Bodyweight / Total Dumbell Weight) X Time (in seconds) =Score

What do you think?

Franklin

115 bwt, a pair of 20# powerblocks, 9:33 time

115+40/573=.270

I overestimated my strength/pain tolerance today. I started this WOD with a pair of 30s, staggered, lost my balance and fell during the overhead lunges of round one. I decided to start over with a weight I could manage when my legs feel like burning rubber. Even those little 20# weights made me suffer plenty.

Finished with one set of 25 palms away pullups. I was trying for no kip dead hangs with no grip changes, but could only do 19 before my grip starting whining so loudly that I had to kip up the final six to get off the bar quick before I fell off.

Look out Lynne and Adam - when I finally develop some grip strength, I'm hoping to be able to match your 5 sets of 20 pullups.

185+60=245/674~ 0,364

Finaly a WOD that favors fat guys! Leave the scoring alone and enjoy the 99.9% of the WODs that favor small fries. Now if we can only factor age into the WOD.

Used a couple of 20lb clubbells for this one as I don't have dumbbells.
Holy grip workout.
For the squatcleans I did a onelegged
extended-clean w/pistol
No rack for the thrusters.

27:12

110 bwt, 20# dbs, 12:21 time-->150/741=.202

Idly entertained the idea of 25s but flashing back to burpee/thruster hell, I happily opted for the 20s and my shoulders still aren't speaking to me. Of course, the 10 min of clubbells after the WOD might have something to do with that.

My very first WOD. 168+40=208/1342=.154

However I didn't realize till I got home and looked at the WOD I added an exercise! I did 5 rounds of:
10 Dumbbell squat cleans
10 Dumbell lunges (standard way)
10 Dumbbell overhead squats
10 Dumbbell thrusters
All with 20lb. dumbells so I think I did pretty good for my first WOD!

I think I found a home at crossfit!

Rob

bw 175, 20# db, 13:55

215/(13.92*60) = .258

Worked out at Crossfit HQ this morning. Great challenge it was. 1000 m row, 30 35lb DB thrusters, 30 pull-ups. Rest. My time was 9:57? Can't remember.
Reversed order:
15 pull-ups, 15 thrusters with 35lb DBs, and 500 m row. Time: 4:05. Awesome group there. I am proud to be associated.

OMG! What a tough one that was. I modified it a bit by using a water filled oval shaped stability ball. It weighs in at 75 lbs. It was really challenging during the lunges and the thrusters due to the water moving inside. Balancing was difficult. It also worked the grip.

Kelly, you should make one to help with the pull-ups!

BW: 207
WT: 75
Total: 282
Time: 19:05=1142
Score: .246

Dave

BW: 103kg
Weight: 10kg
Time: 17:52

(227+22)/1072= .232

Tim,
By scoring we establish a benchmark. Why don’t you share what you did with the workout and offer a computation that reflects the full “meaning” of your effort and then we’ll be able to see how much more “meaning” others scores have than yours?

Franklin,
Your first post shows you weren’t thinking. The correction shows you weren’t reading (smile). We were deliberately NOT looking to simply measure strength to weight ratio. Again, “we're looking at how much weight can do how much work in how much time. We might be able to see evidence for any advantage bodyweight plays in maximum expression of power.” When looking for strength to weight ratio we typically do (nearly) as you are suggesting (we divide load by product of bodyweight and time - high score wins). This method, still, by the way, favors little guys.

My back is feeling a little bit better, but not back at 100% yet. I chose 30# dumbbells for today's workout thinking that it would reduce the chance of reinjury and should be pretty easy considering my size. I was wrong on the second part. After a lot of huffing and puffing (not to mention broken sets) I finished with a 11:10.

BW - 218
DB - 60
Time - 11:10
Score - 278/670= .415

Matt - Awesome time!
Coach - Thanks for the bone.

I very respectfully disagree with any contention that Crossfit favors smaller people. Seems to me that regardless of how the score is being computed (whether it's purely time-based or there's some kind of weight/mass factor) those in the best all-around "shape" (including the mentally tough factor) are the ones that score best.

Ryan...thanks for the compliment.

(185+50)/1120 = .210

my calculations re-done:

164 + 60 / 910 (15:10) = 0.246

First timer here; think I goofed... was that 5 rounds without a rest period for total time or total time with rests included?

Small diff - it was a great WO and I was able to make it through.

Great site, tonnes of good info! My days of Web-wandering trying to come up with a good routine and sound advice are done.

Been lurking for months, and finally took the plunge on the WOD. Cripes, was I dizzy when I finished!

225 + 44 / 1680 = 0.160

Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

20# dumbells used for each exercise
TOTAL TIME=14:54 (894sec)
bwt=190#
SCORE= 190+(2*20)/894= 0.257#/sec

I woke up feisty and had no interest in surrendering today. Warmed up with 45’s and then realized that I already had a 30lb lead. Used 35lb.

270/10:31 (631)=.427

Where my gluteus maximus hurt me yesterday it helped me today.

My 5:00pm class is gonna love this!

bodyweight 140 + 2x25lb dumbells = 190
time 13min = 780 seconds

190/780 = 0.243 lbs/sec.

bw = 225#
2 x 30# DBs
1372 seconds

(225lb + 60lb)/1372sec =

0.207 lb/sec

BW=200+25lb DB=225
time=11:26 or 686sec
score .33

this really kicked my butt. took about 20sec rest between rounds. Afterward did 5 sets of single leg calf raises with the 1 1/2 pood kettlebell for 15 reps. I am done with bodybuilding and all about functional strength but I still want to build up my calves for more explosion. Any suggestions? Also, coach, do you think you can point me in the right direction of a good nutrition program to follow? I really want to lean down about 10-15lbs to be in an ideal wight class for an upcoming NAGA tourney coming up.

BW=172
dbs=20+20
time=17:10
score=(212/1030)=.206

11:40
(210+50)LB/700 sec = .371
Started out with 30 LB DBs, but the lunges were too wobbly (think bug antennae in ice storm) so dropped to 25 LB DBs and restarted.

First WOD, and it killed me! Thought I was in fairly good shape, guess not! Powerlifting only gets ya so far....

BW 245
DBs 25s
time 20:00
Score=.246

.1706

tried this with 32.5# dbs last night and decided that was too much (DNF).
so again today:
BW = 170
DB (2x20#) = 40
time = 10:11
score = 0.344

.234

Body weight 195, pair of 20s in 16:45. Should have used 25s or 30s for next time.
Stephen

OK coach here you go, did you "mean" to take offense and reply with an attitude when I posed an honest question to the board?

My point is that I've never seen any posted benchmarks for comparison by gender, age, weight, sport, athletic ability, etc. so calling on everyone to post scores out of the blue is strange.

BW 205.5
weight 115 (used empty bar for squat cleans and thrusters to develop my get under the bar skills)
time 17:00
1.5 min rest after sets 1,2
2 min rest after sets 3,4

score = 320.5/1020= 0.3142

BW168# x (2x30#)=228
time 14:38= 228/876 = .260
first off my partner Tom BW 145# used 2x45# !! (He said he did'nt want to look weak at the gym)
posted .168 due to a 20-25 min total time.
I crunched numbers and figured I could get a better score with lighter weight. however I opted for a nearly too heavy weight and gritted it out. Next time I'll move more weight faster and push toward .30.. that is my benchmark!

Thanks coach, for the ever varied and exciting workouts. They are the highlight of my day.

Tim...where did you find a 115lb. bar? Or was it just a standard Olympic bar (45lb.) for both the Squat Cleans and the Thrusters, but loaded to 115lb. for Overhead Lunges?

BW=190#
190+45#
11:15
score=0.343
Awesome workout!

Tim,
Since there is often a link back to previous similar workouts, the only benchmark that matters is our own numbers to show our own progress. After the fact, you can go back and look at all of the numbers posted to see how you compare, but what matters most is how much you are improving, not how you compare.
Stephen

Terri used 5# dbs for this one. Julia tried to follow along with 3 pounders. She found the OH lunges extremely challenging but smoked the thrusters. Julia also insisted on doing pull-ups afterwards and was able to pull off 4 unassisted.

BW - 115
DB - 10
Time - 11:47
Score - 125/707 = .177

I began to regret my existence after the third round. 14:30 w/ 30 lb DBs. Hence
160+60/870=.250

BW - 202
DB - 2x25#=50
Time - 9:25 (565)

252/565=.446

Wife's score = .225

This hurt! Thank goodness for the rest day.

275+(2*25)=325/1323=0.246

All of you with sub 10 minute times are amazing, averaging 4 seconds per rep and no rest. I can only hope I'll be there someday.

Hi all - First full crossfit workout since lurking for about 2-3 weeks. I'd like to thank the crossfit team for a great site. (185+2x25)/1185 = 0.198.

My first two rounds took 6 minutes, then I got gassed and fried my shoulders. Who'd a thought DB overhead lunge would be so hard on the shoulders? I think I'll try this again in about 6 weeks to see how I'm doing.

BW 155
30# DBs
Time 6:50 = 410 seconds
215# / 410 sec = 0.52

By the way, on the handstand Sam needs to point his toes, straighten his arms, tuck his head down. The handstand should be straight, not arched. This straight body position is achieved by pushing down out of the shoulders and trying to elongate the body. A straight handstand is easier to hold. Check out the handstand positions in the next TV gymnastics competition.

This having been said, I am amazed and impressed at anyone who can master a handstand without formal gymnastics training as a child.

Weight was the same for each exercise, but I had to keep lowering the weight:

1) 25lbs
2) 20lbs
3) 17.5lbs
4) 15lbs
5) 15lbs

Total time: 20:55
Score (average DB weight): 0.261

Holy cow, I'm in the average range on this one! That's the first time it's every happened on a WOD.

Oops, forgot that it said DB squat cleans, and not just cleans. Close enough though...

Time- 10:58 = 658 seconds
Weight = BW + DB = 174 + 2*15 = 204 lbs

Weight/Time = .310

Cleans were ridiculously easy with only 30 pounds total... but the lunges were not (wobble, wobble). Thus the thrusters were not super easy since I was tired from lunges. I liked this workout a lot.

20 Muscle-ups in 15min

I think this workout did favor fat guys as oppossed to the 90% that favor small fries because I never get one of the better performances. Thanks for the bone guys.

225x60/630 = .452

5 rounds in 10:30

Could have easily handled more weight with the squat clean and the thrusters but not for the lunges.

PS: Tim needs to just chill out and do the damm work outs. Quit arguing with the coach.

Stephen - great point about focussing on your progress, but what if you're starting out or if you haven't done the workout before? It's these common situations where a benchmark is very handy. Or what if you're training and want to be in the 90% percentile of your competition?

Tim

Tim, it's my strong suspicion that no-one has done this workout before. This scoring system is more likely an experiment, we are the guinea pigs that will show whether or not this is a valid way of scoring. We may never know the results, by next week we will probably have forgotten. But I have confidence that the results, if useful, will help the coach with the development Crossfit. Which in turn will make us all fitter. So don't worry about it, it's just for fun:)

Bodyweight = 180lbs
Dumbells = 2x22lbs
Total 224lbs
Time = 9:53 = 594seconds
Score = 0.377

Tim, relax. Go with the flow. Give 110% on every workout and don't look back. You'll know if you tried your best. The workouts are practically free, with coach only asking that you post your score as per his method. Lie back and enjoy the ride.

After the burpee workout, I realized that the spinlock dumbells that were thrown in on the deal with my power cage come undone with anything like a clean, so I opted for a barbell last night. I think it made it a lot easier!

BW: 204
Bar: 45
Time: 9:47 = 587

Score = 249/587= 0.424

I'm amazed to have one of the top scores, but won't take credit for it, since I used a bar, not DBs.....

128 Bw 30# db
19:32 time (too much time spent helping the wife squat without popping her knees) Could have shaved a few minutes off between sets.

Score = 0.1348

BTW, finished off with 20 simple PU in a single set. Doesn't sound like much but better than my previous top set of 17 and at the end of a workout no less! Very happy to see some tangible results after 3 months. When you're doing the WOD every day and getting your ass handed to you in a sling every day it is hard to see the progress without breakthrough events. O happy day!

Todd H., that is a flat-out amazing time. 410 seconds (6:50). Nice job.

15:30 with 30# DB. BW 165. =0.24

BW 180, DB 2x25, total = 230lb
Time 14:29 = 857 seconds
230 divided by 857 = Score .268

This wasn't horrible, but I just couldn't push myself to jump right into the next exercise, my butt, thighs, and front shoulders were burning. Started at 40 lb dumbbells for the clean, dropped to 35lb dummbbells for the next set, then 25lb for rest. That was humbling.

Started and finished with 25# db's. Felt good and form stayed reasonable.
BW 212+50= 262
Time:19:19 (I was happy to finish under 20 min.)=
1159 sec.
262/1159= .23
Fat guys rule!

I keep looking at scores and am trying to figure out what a "better" score is. Up or down? Alas, this is why I do not have my own mathmatics or fitness website.

150 bodyweight. 24# Dumbells. 810 seconds (13:30). Score=.24444444 (you get the idea).

-D.

25 lbs. Dumbells
205 Lbs. Bodyweight
1300 seconds

Score 0.18

Looking forward to my first crossfit rest day!

Thanks, Matt H. I'm just trying to keep up with Kelly and Lynne.

I mixed each round with 400 meter run at the end of each round. Was a good workout.

Paul M., if you check this, I wrap my spinlock ends with rubber bands. Keeps'em tight.

210+40=250 in 8:20 (500 seconds). score: 250/500=.5

finally a workout without pullups or dips, which my fat ass always scores low on. :) i only had 20lb DBs available today, but should use 35 or 40s. this workout def benefitted those of us with bigger legs that just weigh us down on arm powered movements.

200+40 = 240 in 12:30 (750) score = 240/750 = .32

Fun!

BW:205
SqCleans: 40
Lunge: 40
Thruster: 40
=325
17:00= 1020 Sec
325/1020=.32

2.75 miles prior and post WOD.

Mike Y: great suggeston on the rubber bands for the dumbells. I'll give that a go next time around.

BW: 143
DB: 46 (2x23#)
Time: 12:01 = 721sec

Score: (143+46)/721 = 0.26

BW:190
DB weight: 60 (2x30lbs)
Time=26:30
Score=(190+60)/1590=.16

Did this on Friday, but forgot to time it...
For the thrusters, and cleans I did 25lbs dumbells
and for the lunges I did 20's.

total was .232 at #230 bw using 30lb dumbells. This was much harder than it looked. Finished off with 5x5 #50 hammer curls and and 2x3 snatches at #115 for practice.