Congratulations to the young Master Glassman on his promotion to blue belt!

-D.

Congrats Blake!!!

21:36

overhead squats where done with broomstick, could not do them with weight that was prescribed. could i have done something with weights and got the same results? any help on this i would be grateful, as i am a newcomer and want to do this program right.

the run was done with no problems

50# for the squats
Time 24:04
A little nippy this morning with -20 wind chill for the run. I am feeling stronger every day.

Yours Truely
Canada

55# & C2 row 400m
16:23

Subbed two 40# DBs for OH-Squats & 1/2 mile bike rides for 400 meter runs.
Time was 23 minutes.

I need to report that I've gained almost 8 pounds since starting CF 3-months ago. Fairly confident that it is muscle not fat.

Never was able to achieve that type of weight gain doing the more common "body-building" style of workouts. Isolation exercises seem to be mainly a waste of time. Am I glad I stumbled across the CF website!

Great Workout. Done as prescribed in 19:09:56. By the last set of OH Squats I was starting to feel as if I was floating. What a natural high!

18:14 Finished with 100 sit ups.

20:31
Did 70 LB DB thrusters, as no access to bar. Did OH squats with broomstick for practice afterwards.

16:55
As prescribed.

12:15, but used Smith machine for overhead squats. Still too wobbly to do them free form.

17:33 - 400 meter runs and 65# OH squats

Didn't try to push the running; OH squats are painful enough without respiratory distress thrown into the mix. First set of squats no breaks; breaks at the 10th rep for the remaining four sets. Right trap and right grip fatigued today.

35# clubbell, all with full choke:
3x3 muscleouts
3x3 flag presses
3x3 single hand swing to order (free hand assisted left side for all attempts)

1x20/20 5# extended mills with a flip and catch (very cautious with the left side). Zero misses with the right side, but several with the left. Anytime I felt the throw couldn't be caught softly there was another divit created in the yard...

25:30 as RX'd. My shoulders are mush.

25:02 as RXed. Got woken up at 4:15 a.m. for a callout, ate at a greasy spoon, slammed coffee, watched an autopsy, came home and suffered through Nancy. Sets me up for a better time next outing.

15:34

Done as Rx'ed. Had to use a treadmill for the run which slowed my time considerably.

18:20, and had to use 65 lb because I just about dropped 95 on my head every time I tried.

As Rx'ed. All OHS reps were at least below parallel. No breaks or rests on exercises (unless you count 4-5 DEEP breaths inbetween a couple of the OHS reps - especially applicable during the last two rounds). My running suffered considerably from the third round on. Time was 14:26.

used treadmill to do .25 mile runs and used 25lb barbell for OHS's. still in our first week or so of crossfit and proceeding cautiously. will up weight next time. 17 or 18 something for me. ~20 min for my sister.

14:06
As prescribed.

22:59
Used 40 lb bar for OH squats. Probably could have trimmed at least a minute off my time if the guy at the gym wouldn't have keep putting my bar away while I was on the treadmill! Ugh! Cooled down with handstand practice.

16:03

This was done as prescribed. Snatched weight to overhead squat position.

first workout .25 miles on treadmill and broomstick for oh sq (old man 48 yo 195lbs 21%bf)
last set 20 lb dumbbells last 6 12#
Old men must go slowly 16:15

19:47

OHS with 65#. 1/4 mile runs on treadmill. New to Crossfit. OHS technique has improved dramatically after switching to official crossfit warmup and doing OHS daily.

Did OHS with 45#. My form was terrible, but I'll fix it soon. Completed in 27:00.

subbed C2 row for run.
OHS @ 95# full depth a2a - all sets unbroken.
time = 16:21

Worked out at HQ this morning:

1000 meter row
20 knees to elbows
30 box jumps
walk across a set of parallel bars on hands and do two dips every two steps
use the pommel horse to shoot legs through and back 20 times
25 back extensions
run 3/4 mile
play catch with the others with a 14, 16, 12 pound ball for about 15 minutes
1 rope climb (not part of the workout - we were playing afterwards)

it was raining here and i had no intention of geting my only bar wet and rusted( the caps are already loose). and i can't run in and out because the trail i use is muddy, and the carpet cleaning bill has already gone up since i moved in.
So heres the sub

2 rounds going from 5-4-3-2-1 with 135lbs
snatch
overhead squat
power clean

performed like a three bars of death, only olympic style( and i don't like going above 5 reps with heavier wieghts on the olympic lifts to much room for error in form, and that is never acceptable) great workout

dune in 18:57

22:08 as Rx'd

Back to crossfit after two days of doing nothing but wish my shoulder felt better. Went light on the weight (nothing new there though) to avoid re-injury. 75# bar. Treadmill.

16:58.

Finished with 40# weighted ring pullups (3/3/2/2) and some ring dips.

-D.

17:47 as Rx'd

Limiiting factor was numbness in left hand and arm making control of 95# overhead a bit shaky.

Wife: 16:30 (OHS @ 20# until confident of form)

Both of us ended up with that tingly numbness in our left hands. Any ideas?

17
35 lb ohs

as prescribed, on treadmill at elevation of 2 and just the bar for the OH squat due to recovering from an elbow injury. 20:48

25:30 used 100# for OH squats.

time includes rather long jog (then walk after3rd set) from tread to weight area.

Hoo Rahh!!!

19:30... used 45# for overheads

24:17

Took it a little bit easy today (about a ~7 on the 10 point scale of pain) - used 65 for the overhead squats and broke all sets in half (usually 10+5). At the end (last set), I dumped the bar twice (first time to dump it!) and my left arm was numb... it's better now, but I'll need to work on the hook grip.

27:40 as Rx'd.

I'm amazed that I'm so close to middle of the range now. I must be getting better.

As I lay panting on the floor after this another gym-rat came over and asked if I was OK. I allowed as how I'd live, and asked if he wanted to try the workout. He said he'd seen me doing it, and he'd pass.

20:35; almost hit the 20 min goal, but considering I'm getting a cold and feel like crap, I'll take it.
400m rows and 65# OHS; no breaks on the sets.

14:05.45 as designated.

Greetings from Knoxville, TN...home of a large concentration of very depressed Vols fans (ha ha!). Third workout of the day here...swam 2 miles early this morning then jumped on a plane and flew over here. Lifted upper body this afternoon, then went back before dinner and did the WOD. I highly recommend Rush Fitness here in Knoxville (during "off" hours)...plenty of gear and space, very reasonable $5/day guest fee. Open 24/7.

Went easy: 5 rounds 400m run, 45# OHS, 10 reps

18:58

~30 min as Rx'd.

Performed at my son's wrestling match - the high school's weight room was unlocked, and it had a stylin' platform and bumper plates. Dashed to the car for a bag of sweaty, stinky gym rags from yesterday and proceeded to throw. Having the freedom to dump the bar was liberating (dumped twice) and afforded the piece of mind to sink the squat really deep without worrying about getting back out of the hole. All squats partitioned in 5's, all squats total rock-bottom. Gotta get a set of bumpers !!

Time: 22:50

Used 45lbs for squats. Could hardly handle 20lbs last time there was overhead squats. Thanks Crossfit.

Holy Crap, 14 Minutes on this??

37:00 as prescribed. Broke the OH squats into sets of 5 on all rounds.

Half way thru the 4th run, Pukie fired a warning belch across the bow. I responded by putting the tailgate of my pickup truck down and sitting between sets of OH squats.

At the end of the 5th run, the cramps hit. I responded by laying down on my truck bed between sets of OH squats.

My legs are toast and my shoulders are fried.

This stuff is great!

new to the program

4 rounds of
440
15x OH squat @ 35#

18:05

22:10

45# for OHS, rode a bike hard for 2:30 for each 400m since the freakin' track was closed.

Side note: First time doing OHS. Holy mackerel. Time to get strong.

33:25

First three rounds with 45lbs, last two rounds with 65 lbs. Track is upstairs.

28:39 Squats w/ a broomstick
so broken off from last week being my first week doing crossfit could hardly run.

15:40
Made a set of Parallettes today. Primer and cement put out quite a punch. Do it outside or in a well ventilated area (or don't if you're into that kind of thing)

I'm a Nancy Boy after this!!! Never thought Pukie's annoying cousin, Acid Refluxie, would come around on this, but he did!! Right in the middle of round 2, so I had him on my shoulder most of the way, little bastard!
OHS 65# good depth the whole way. Got stronger as I went.
3 400m runs and 2 rounds on the C2 just for variety. Each run faster than the previous. Ended at 8 mph 1.5 incline. Damn near died at the end!! My punishment for drowning the pain of yet another defeat at the hands of USC.
We will turn things around, next year. . . I hope!
Go Sooners???

16:14
subbed 1:30 jump rope sessions for 400m run

22:00
Subbed 2:00 jump rope for 400m runs; 1st three rounds of 95lbs. OH squats broken into 8/7 reps and last two rounds - unbroken. Guess could have done all sets unbroken.

22:25 with 75# OHS and 400m rows.

15:32
Still can't get the OHS down. Used back squats instead.

21 mins

Must have been suffering from lack of oxygen last night; forgot to post time!
24:27.

16:12 as perscribed

12:53 as rx'd
Done at Rainier CF, thanks Kurtis for the help with OH squat. I think your advice helped me maintain a good pace.

19:40 as prescribed

Done a day late due to birthday-related hangover. 26:15, 60# OH squats first round, 50# (and better form) thereafter.

22:50

One day behind.

23:07

OH squats with 45#. Tried 75# and did about 2 before I realized it was not going to happen.

Next time will try 55 or 60.

Did as prescribed. First time doing OH squats, WOW!

19:39

For time: Posted a day late and am a day behind on the WOD. 22:36:32.
Sub. Front squat for OH squat due to back.
Did 85# front squats and 400M. Spent. I'll try and catch up with the WOD.
L8
Eric-SLC

29:26 as rx'd. wanted to break 30 mins so pushed at end. face was very red. loved it.

I used 65# for the OHS, and I jogged the 400s.
Time=58:00

Time was 20:13 as posted. Finished off with 100 situps.

36:02 with 90 lbs for the OHS’s. I am amazed with all the 20:00 and below times.

Chris and I did this workout last night. We ran on treadmills and I used a 45 lb bar while he used a 15 lb bar. We did the 5 rounds in 33 minutes.

5 rounds for time of:
400 meter run
Broomstick Overhead squat, 15 reps

21:31

Did WOD th 75 lbs by mistake. Thought it felt light.
time: 20:05

23:45 as required. I increased run time each round starting at 8.5 on treadmil finishing at 10.5.

2 days behind

Did the OHS with 25kg.
Did the 400m on theC2 Rower

Time = 20:03

Ran 1/4 mi on treadmill (0.27mi at 9mph, no incline)
Only used 45lb bar for OHS, 15 reps; stood on 10lb plates (Thanks, Lincoln!)
Depth improved each round, good to see; form was OK but still getting onto my toes sometimes--need to concentrate on balance more while doing these

5 rounds; time was 23 min.

I just realized that I did six rounds, not five, so my time should be shorter. Probably around 40min, but that is just a guess (I remember that I took a long time with my last set of OH squats).

Total 16:16

400m Row
Overhead Squat w/Bar

First time going heavier than a broomstick. Was challenging at first because my shoulders were screaming just trying to keep the bar under control. Yes I have bad shoulder flexibility. Working on it. Then my form was starting to slip, could feel myself coming up onto my toes. Spread my feet out a lil bit as if I was doing a WSB-style box squat. Worked out better that way.

~19min

Uh... I kinda lost track of the time. Probably between 25 - 27 minutes.

All as Rx'd except had to do one row (500m) instead of run because I couldn't get on a treadmill. 500m takes me about 2:00, same pace as running 400m.

17:32

As prescribed. Runs were done on treadmill. Squats were done to above parallel.

20 min.

17.13
awesome!

16:32

Subbed 45# barbell for overhead squat. I'm feeling more confident in my overhead squat and looking forward to meeting Nancy again with greater poundage.

17:05 as Rx'd

I cut back on rounds instead of load. I didn't feel like going near failure in this workout.

3 rounds of:
150 skips
95lb OH Squat, 15 reps (3 sets of 5).

Time= 24:47

Deadlift
3@185
2@225/295/315(PR)
1@355(PR)/365 fail/315/275/225
Grip was the limiting factor. I will have to train it to achieve my goal of 41o next time. I will get 2x bodyweight next time.

45# OH's
max is ~75 right now.
tried to keep runs at 9mph on treadmill
22:28