Damn! First one.

25:24

Tried the Pose running with new Puma H-streets, nice shoes, my calves are going to be killing me tomorrow.

First round good next two broken sets.

17:54

Overhead squats are my least favorite exercise, because I am so bad at them. but I am always happy to see them on the WOD so I can get another chance to practice them.

Two reps into the first set of OHS at 75 pounds I realized it was not going to happen. I dropped down to 45 pounds for the rest of the workout and that was still hard.

The exercise shown is an excellent way to progress to a press to a handstand. Once you can hold your hips over your head all you have to do is to straddle your legs up together to complete the handstand. A spotter standing in front (facing the back of the gymnast) can help pull and hold the hips over the head and allow a completion of the handstand press. Of course, a straight arm press is harder than a bent arm press. The movement can be made easier by bending the arms.

Thanks for the post ToddH. Getting a handstand is one of my New Year's Resolutions. I wonder if wives make good spotters (I've got good life insurance)?

Today's WOD 24:08
1).25 mi. on treadmill
2)OHS with 65#
3)pullups suck (easily took 2/3 of my time)

It's amazing how much better my OHS have gotten, and how hard pullups still are for me.

***Even with an empty Oly bar, this was a PR for my OHS. Form getting much much better.
So...

3x
400 meters
45 lb. OHS
15 pullups

25:25

Mike Donnelly

Used 95# for the OHS (21,9/15,15/15,7,8). Overhand, dead hang pull-ups (to many breaks to list - triples in the last round). Time was 21:14.

whoops!

That was 3X

400 meters
30 OHS at 45 lbs
21 pullups

Mike Donnelly

Will H, if you have real good life insurance then you may not want to have your wife as a spotter. She may end up a rich widow. ;)

20:03 but used only 45lbs on the OH Squats. Still very painful due to a shoulder impingement and a really painful cyst in my wrist which I can't wait to get drained.

35:10.
Only 50-pounds for the OH-Squats.
Really thought that 2-rounds was all that I'd be able to do; damn happy to get through all 3-rounds. Slow but 100% done.

No WOD for me today...surprise early morning overtime at work for me instead. :(

18:36

Subbed Medium High Intensity Aerdyne @ 1:20 ea rnd (prep for weeks sport training)

1st rnd OHS 50# (inexperienced)other two @ 75#

Broken Sets of PU's All Kipping (sets of 7-10ea)

Tough.

Hard core wife, went out in 20 below celsius temps, with driving ice pellets, for her 400m sets, OHS were done with 20lb dumbells, and 15 pullups. OHS and pullups were broken in half
time 22:06
Steveo

19:32--everything as prescribed.
Much harder than I thought going in. 400m runs turned into 400 meter recovery shuffle.

39 minutes. Forgot my watch so I used the wall clock. Threw up on the third run. It was the unfrozen apple I put in my shake this morning. That pectin expands or something.

First WOD in just over two months. I had something non-workout related I wanted to do, and I did it. I will be going back to at least 3 a week or so.

46:31 , run was tough in freezing rain
60# in OHS, 21 chins many breaks

37:12

400m - ran on treadmill
OHS 75# (15,15;20,10;15,15)
PU - many breaks

34:35, 65# OHS (first 3 reps at 75#)

John P- That's exactly what I'm afraid of.

17:50

400m row
pcv ohs
assisted pu

Started out thinking "way too much New Years celebrating" after the first set of OHS then I realized I Didnt celebrate but had 95# on the bar instead of 75# ..so the New Year was off to a better start after I changed to 75#.
Time about 17mins
PS IF anyone is thinking of mixing MetRx Protein Plus with 2% Egg Nog ... well.. DONT

Did this one at home with my darling wife. Her first CF WOD!

DW: OHS with light metal bar, 15 pullups/round. 18:25.
Me: OHS with spare truck tire (est. 50#). 19:36 Pull ups very broken on the third round.

20:57

42:22

3X
600m run
Oly bar OHS
21 pull-ups

PS; if anyone is thinking of eating a 16oz prime rib, scoop of mashed potatoes, a shot and a beer before your WOD...well, don't!

28:02 as RX'd

It's ALL been hard for me lately. I tried a 5K run this AM but asthma hit hard and I had to quit and wheeze on home. Multiple inhaler puffs helped, but the side effects left me "edgy" and so this WOD was not fun.
I am glad to see the journal topic on recovery. I'm going to the hot tub with a beer and the journal.

21:25

3x
400m runs (treadmill)
75lb OH squats
21 pullups

squats and pullups were broken sets

Has anyone considered incorperating heavy bag rounds into the WOD? We have been doing it in our group and it has been great!

44:32 and I think I hate OH squats.

"If there is no struggle, there is no progress."
--Frederick Douglass

14 mile race (trail run/race). An unbelievable tough course with so many hills I wanted to cry.

There will be no WOD for me today...

Sean P.

Warmed up with 3 x 300 revs of skipping
40:00 even. Slow even for me.
Not happy with this one at all,
workout as prescribed.
Only difference was subbed 2 40lb dumbells for OHS. Could have shaved off a couple minutes easily were it not for the icy cold weather here in ottawa, and having to go from outdoors to garage to basement. OHS were more about balance than strength for me. Trying to co-ordinate my feet, with two dumbells above my head. First two sets of OHS were most difficult, trying to find balance. Pull-ups were broken up badly.
Steveo

Brutal. By the third round I was starting to fall apart. Pullups on trap bar hanging between rings. 20:30.

-D.

Oops. I meant 23:30.

-D.

substituted 400m w/ in place running for 3 min (high knees), ov heads 1st: 15,15 20lbs 2nd:15,15 30lbs 3rd: 15,7,10 30lbs; pull ups 1st:5,5,5 2nd: 5,3,2,5 jumping w/neg 3rd: 6,4,10 jumping w/neg time:33min tahnks for messing me up crossfit

30:21
considering I've never done more than 8 OHS reps with the Obar (I've dropped the bar w/weight tons!).........:
I decided to do the 75 pds but do:
OHS 15 reps
pulll-ups 12 reps
twice....in each round
Is this a CF copout..or does it make any kind of sense for me?

Shane: 16:57
Overhead Squats-50 lbs, Sub'd Lat Pull Downs for Pull Ups

Dave: 22:43
Overhead Squats-50 lbs

As designated...15:48.84

I did the WOD at the tail end of workout #3 on the day. I really wanted to break 15 minutes...had I done this earlier in the day (even earlier in the workout) I think I would have accomplished that. Oh well...next time.

33:19
Brutal after holiday layoff, and all the eating...oh the eating.

24:40

did my OHS's w/ a 50# rucksack. I had initially loaded the ruck w/ 70# but that wasn't gonna happen :( The shifting weight in the ruck made it a bit interesting Humped the ruck 2mi home afterwards and I'm smoked, woohooo!

2 rounds: over 28 minutes.
I started OHS with 60 # and round 2 went down to 45. Run and PU were fine, but I overdid it at the first. In retrospect, perhaps it was mental because i was kind of obsessing about the form and concerned about my knees.
-Brandt

Sub'd rows for runs and 55# for OH squats...25:30. Leanne scaled down to 15 pullups and 45#. Good follow up workout to yesterday's uphill ski-slog-fest.

28:50. Includes time running from room to room in the gym.

Raining very hard here. 400m on treadmill.

Started with 75# OH squats...went to 55# by end of 1st round. All rounds broken.

Rd 1 and 2 Pulups with 30# assist. Rd 3 unassisted but broken.

Aggravating note of the day:

Is anyone else already sick of the New Year's Resolution influx? I applaud the intentions...but after decades of seeing this I think it's safe to say that maybe 10% of these people will still be around in a month. Do they really have to jam everything up now?

19:20 as Rx'd. Nicole and I did this together. She's a little quicker on the runs and a lot quicker on the OHS (she did 55lbs), but I'm stronger on the pullups. I was about 20 secs ahead of her going into the last run. She gained some time in the run but then did all 30 OHS without breaking, finishing while I still had 6 to go. I tried to catch her in the pullups but I had to break them once and she beat me by 3 or 4 seconds.

Warmed up with regular CF warmup (subbing dive bomber pushups for pullups). (PR on handstand duration today!)

3x
400m
30 OHS, 75lb (10/7/13, 10/10/10, 4/11/10/5)
21 pullups (10/11, 21, 10/11)

Time = 28:15

My first time doing the OHS in a WOD with over 45lb (I think...). I didn't know if I could make it, so I just went slow and controlled, taking breaks when needed, and pushed through them all. Great workout.

Cooled down with broomstick O-lift drills and same with light db's. Then tried to do the teetering thing... man, that's tough.

22:38 with Modifications. Average HR 141.
Ankle still tender from 5k so ran on treadmill, Air Squats, 60# pull downs.

29:47

First time for the OHS. Those smoked me...pull-ups broken (still), the runs went real well.
thanks again for the web site

3 rounds for time:
-400m run (more like 450m...one lap on track plus ran to the pullup bars)
-30 75# OHS (subbed 60 squats)
-21 pullups (all sets horribly broken...pullups continue to slow me down)
Time: 19:30

Did a few rope climbs to work on using feet on rope.

Matt G
You arrogant little man!
You must really be special. Criticizing people for attempting to integrate Crossfit into their lives, for New Years, or for whatever reason, smacks of arrogance, pretentiousness, and perhaps just a little bit of insecurity on your part. From what I've seen here, in my short time on Crossfit, the people, coaches, and enthusiasts are nothing but supportive and encouraging. I dont know what you do, or how old you are, but I do know that lots of people here, have children, lives, and job commitments. Occasionally these things preclude us from working out the way we would like. I'm a 36 yr old, father of two small boys, have been a professional firefighter for 13 yrs. I dont know what you're sport credentials are, but I have a few of my own. Crossfit, is not a New Years resolution for me, but for those people, for whom it is, I say good for you!!! So far, for me, the people are all very helpful, and polite, except for one. And keep posting, you aren't jamming anything up.
Steveo :)

23:23
3 rounds lots of broken sets. I was just happy to finish and not see pukie.
30 KB Swings
30 OHS 75lbs
21 pull ups

Steve...you need to relax. If you have something to say to me, be a man and email me directly.

For all...

It should be noted that my "gripe" above was not directed in any way, shape or form to/about the CF site. I was referring only to my gym, which is now (and will be for the next month) overrun with people who have little in the way of gym etiquette or clue. Sorry if my post was misinterpreted by anyone.

.25 treadmill run, 25# OHS, jumping pullups/negatives, three rounds in 16:46

my sister sub'd pull downs for pullups and finished in 18:40

Steve
This topic came up on the Message Board a couple of days ago. We were discussing how hard it is to perform a "chipper" in a crowded or poorly set up commercial gym, and how do we manage to keep moving as fast as possible. Then we remembered that gym patron numbers always swell right after New Year's, and that it will get even harder to line up your stations. I can't speak for Matt G, but I think that's what he meant.

Will H

Can't we all just get along?

Anyways, my fifth CF...
23:06
400m x3,
Substituted 15 reps of Dumbell thrusters(25#'s) x2 for the OHS (all I had were Dumbells),
21 Pull-ups

My first set of pull-ups were 11 and 10 reps and after that, I went to about 3 sets per interval. Already, my pull-ups are much stronger than last week. I'm surprised at the strength increase after 1 week of CF.

22:09 w/ dead-hang pull-ups, since I can't kip on the bar at home.

Wife: 19:51
45# OHS & jumping pull-ups

I'm amazed to see how much a little practice has helped our OHSs. Thank you! The last WOD my wife did w/ OHS, she could barely do 7 rounds of 3 reps @45#. Today, she did the 90 reps @ 45#! It's very exciting to see the progress! Next projects are her pull-ups and handstands.

19:16 as rxd except 55# OH squats.

One of the most profound things Crossfit has offered me is the ability to practice handling (hopefully with a bit of grace) anything that life throws at me. Life is full of frustrations and inundated with good reasons to be negative, to fail, and to be critical of ourselves and others.

There is an attitude of no excuses and support that i love about this community - it is a component that is just as important as athletic performance - it is in the realm of excellence and dignity. I hope we can continue to uphold it in our posts and in our lives.

Steve,
I can see how you may have misinterpreted Matt's comments, but they were certainly not aimed anyone in the crossfit community (and not even malicious to the fitness world in general.) You know, we all have a little frustration with the gyrations we have to go through to get a WOD done in a commercial gym with the timing and multiple stations needed in a world of body builders and socializing exercisers. It's a shared frustration.
The Crossfit community is REALLY supportive with all people involved with it and Matt's no exception. You just read that comment wrong, Cheers, Jim

ok...everyone take a deep breath. Its all good

First full WOD, 31:33
OHS 20kg, new exercise for me, broken into 3 x 10
chins were 3 x 7, last set 3,2,2
ouch

Hey Matt,

Could a week go by where someone doesn't call you a dick?

Keep your chin up and keep setting the pace.

-D.

Matt G.,

Carry on. No need to lower standards.

Me and Joe tried to do OHS with 55lb but had to drop down to 45lb after 1st round, Chris subbed back squats. I did the pull-ups on the bar, Joe switched to pull-downs at aprox 80% bw after 1 1/2 round. Runs were hard for me but Joe was flying at 10 mph on the treadmill. Good workout! I was sweating and straining to get 'er done.

Joe 29:03
Chris 33:00
John 37:30

We had a crowded gym too, but did a staggered start so we wouldn't loose our spot on the equiptment.

30:20

400 meter runs as prescribed
olympic bar (45 lb) overhead squats in sets of 10
broken sets of pullups (first round 7-7-7; second round 6-5-5-5; third round 5-4-4-4-4).

this was a deceptively hard WOD - I nearly fell over a few times after the overhead squats. The crossfit journal sure will come in handy after this one.

Overhead Squats. Wow!!!!! Started out with 65# went down to the bar.
.27 on treadmill
OHS 45# 10/10/10 15/15 15/15
pullups 11/10 X 3
19:30

18:50 as Rx'd (almost)

I just realized that I only did 15 OH Squats per round, instead of the 30 reps prescribed . . . hypoxia must have taken over after the first 400m run . . .

19:46 as perscribed

30min 35 sec.

3 rds. jump rope 2 min
3 rds. ohs 30each - 15 lb bar
3 rds. pull ups
7/7/7
7/5/2/5/2
7/5/2 last 7 assisted
good workout had to walk a little to catch some wind

18:18
Used 95lbs on OHS. Everything else as perscribed.

Been doing the Crossfit warmup x3 (samson stretch, pushups, situps, back ext, pullups, OHS) before every WOD over the break. Has helped immensly.

2 rounds in ~ 23 min.

Too sick to carry on...

21:30. A day late, but I'll catch up this week. Used assist for pullups, but otherwise as RX'd. Barn burner!

subbed 500m C2 row for the runs.
all else as prescribed.
time = 19:28

17:43:80 Clock did stop at some point when I was doing overhead squats so this is definitely not the real time.

19:30 but subbed 500m row instead of the run.
Robb

No time to tell of subs (not many)
29:33
Good start to the new year, whatever that means.
Gym not crowded, yet.

15:57 - a pair of 25# dbs for OH squats, Eagle Loop finger pullups

Pushed all the 400 meter runs a bit harder today as I knew I was going to be losing time on the OH squats. Left hand DEFINITELY can not hold a long bar of any weight overhead (I tried - ouch!), so it was db OH squats for me. Butt to floor each rep, but my elbows always seemed to have a little bend despite my best efforts. Broke each round 10/10/10. Finger pullups were dead hang, no kip, no breaks.

5x1 10# right hand cb combo: leverage press/head cast/muscleout/flag with each position held for 2 seconds. 15 seconds between efforts
5x10 5# left hand cb inward/outward pendulums

2x1 right hand comedowns on skinny pullup bar; 3 second pause at top, 6 seconds to full descent

Missed todays WOD - Went snowboarding instead (Sat and Sun).

Nothing like 20 rounds of Tabata squats throughout the day with someone throwing trees at you.

Add some bouts of climbing out of chest deep powder and you have quite a day.

Thanks CF for giving me the stamina to play all day.

16:30

45lb bar for OH squats. Working up.

BW=210
T'mill @ 4%, speed 7
otherwise as prescribed 23:56

Matt G. there's no crowd here at the home gym!

Steve O. keeping em honest.

3X : 400m run
60 25# single hand OHS, 30 left, 30 right
21 PUs

29:19.
Technique was far better for OSHs than before, and blasted the PUs, so pretty happy. A good workout.

3X : 400m run
60 25# single hand OHS, 30 left, 30 right
21 PUs

29:19.
Technique was far better for OSHs than before, and blasted the PUs, so pretty happy. Handstands are getting much better too. A good workout.

22:46
Subbed 2:30 min jumprope for the gerbil wheel
1) rope/45#x30/21 pullups
2) rope/55x20, 10/21
3) rope/65x15, 15/12/9

Taking the bum elbow to the ART doc on Fri so figured I'd give him something to work with!

time 23:01 at 6'1" 235 lbs.
Broken sets on pullups(although they are improving).
Crossfit seems to be almost a mass building routine for me. I drop a few pounds then add a few more, I think mostly muscle as my lifts are all going up(except the bench). I guess its ok though, after all how many 235 lb. men can run 5 miles at a decent clip. I guess I am pleased with how this is working out overall.

21:35 with modifications.

Ended up doing 70# squats without the OH press (bar supported on upper back). Also subbed 400M rowing for run.

The running machines were clogged with New Years Week warriors. PUs were easy but the combined effect left me a little queasy in my overheated, humid gym. I need to find a way to create enough space for a home gym.

Yah, wait I forgot I live in the Bay Area where it's like $370/sq ft. Either I strike a gold vein under the house or start giving everyone in the gym mean stares until they finish _thinking_ about doing pullups and step away from the bar.

27 minutes running 500 meters per round

13 minutes
Didn't have barbell available so did 30 reps of 35# one-armed overhead squats (15 per arm)

22:34
no subs

24:00

OHS, broken: 65#(20/10 reps)-60#(23/7 reps)-55#(20/10 reps).

Pull-ups: unbroken, overhand, assisted on Hoist gravitron #'s 7-8-9.

18:44
Finally got this one in! Used 12# bar for OH Squats, all sets unbroken. Pull-ups assisted at 52# (bw=125), all sets broken.

25:58
ALso late, did all wts and sets as Rxd. Heading out to the big sandbox again tomorrow. I have copied the last few months of WODs on my calendar just in case I have bad internet access. I really appreciate these workouts and what you guys are doing. See you later.

I'm still trying to catch up with everyone else. I did this one last night and it was COLD COLD COLD and dark... Had to run with my big ole Mag light. Also, I live on a lake, so the only way to run is UP and then back down. The run was still the easiest part.
Everything as prescribed with some of the pullups looking sad toward the end. Oh well, still did them without assistance even though I had several failed attempts.
30:49

first post

subbed 500 meter rows for the runs, rest as RX'd.

26:41 pullups slowed me down.

Thanks for a great site!!

20:07
runs
1:37
1:38
1:41
15 lb ohs
Assited dips 2nd, 3ed sets

21:46. cold outside and windy, mouth of Emigration Canyon FS #10. estimated 400 m run 1.5 times around property. good job shane and dave at RE3.

41:00 as Rx'd

Man, this was a brutal one! I came as close as I ever have to meeting Pukie the Clown. If I had eaten breakfast before going to the gym I'm sure I would have. I almost didn't finish this, and I was sure I'd be way behind most people in time. I'm glad to see that I'm not as bad off as I thought I was.

I do still love the Overhead Squat though.

did this one yesterday, a day late... the OHS were in sets of 15/15 or 7/8/7/8. The pullups were mostly 7s. I didn't time myself, but I moved fast and took somewhere btw 20 and 30 mins.

24:02

400m run
30 OHS @ 45#
21 Pullups

Coming off a cold - bit weaker than I expected

3 rounds for time of:
Run 400 meters
30 Overhead squats, 65# (all rds 10,10,10)
21 Pull-ups (7,7,7/7,7,4,3/6,4,3,3,3,2)
TOTAL TIME=27:30

19:52
pulls were kipping and jumping on first set
last 2 sets were assisted
the rest as rxd

26:22

Wimped out and only did 2 rounds. Lots of division on the OHS, but I'm really beginning to love the OHS.

I actually did this workout on 5 Jan
26:48
I used 65lbs for OHS, my 400 meters was two laps around the block, the distance might be a little long but not by much, pull-ups broken up but very shorts rests <10sec. My third set of OHS felt better than the first two after I slightly widened my stance and angled my feet out a little. I'm not sure if this is technically incorrect but there was an immediate difference in my ability to keep my weight on my heels, go rock bottom and keep my torso more upright.

42:28

- Runs on an indoor track.
- OHS with 55#.
- PU's with 90# counterweight.

Great workout.

25:13 as prescribed

18:09 as Rx'd

subbed 25 45# thrusters for wall balls.

4 rounds, 19 minutes (wanted to limit myself to 20 min)

31:19

65# OHS