January 24, 2005

Monday 050124

For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

Post time to comments.


Enlarge image

Ball slam. With a D-ball (You’ll wreck your Dynamxax ball, don’t try it) throw the ball to the ground from the outstretched “C” of the launch. Only by following-through the throw with the hands will you be able to catch the low bounce of the D-ball. This is a 20 pound ball.

Josh Everett vs Greg Amundson for Fran's affections. Real Media Player - Windows Media

Posted by lauren at January 24, 2005 5:27 PM


Comment #1 - Posted by: mstreet at January 23, 2005 9:08 PM



Comment #2 - Posted by: Dan S. at January 23, 2005 9:20 PM

Simply stunning athletes!

Comment #3 - Posted by: RossB at January 23, 2005 9:26 PM

Wow. I managed to pick perhaps the worst possible day to try and get into the flow of the WODs. I can't pull off a fair share of the "chips." This is gonna hurt. I have low confidence in my snatch technique, and am starting the PVC drills. Any idea for mods/subs in the meantime?

Comment #4 - Posted by: Kalen at January 23, 2005 9:41 PM


Comment #5 - Posted by: ebg510 at January 23, 2005 10:44 PM

sick...definitely inspirational. its also awesome to see how the kip almost works like a wave through their bodies on the pullups.

Comment #6 - Posted by: ediddy at January 23, 2005 10:51 PM

It is official. Coach is trying to kill us...

Comment #7 - Posted by: Noah at January 23, 2005 11:47 PM

Holy catfish. Can times be measured in days?

Comment #8 - Posted by: Paul S at January 24, 2005 12:26 AM

What is the sub for handstand press ups?

Comment #9 - Posted by: David at January 24, 2005 1:29 AM

Fantastic video

Comment #10 - Posted by: David at January 24, 2005 2:17 AM

Another psychotic WOD......

Comment #11 - Posted by: Pwyll at January 24, 2005 2:30 AM

This feels like punishment for the people who complained about yesterday.

Comment #12 - Posted by: Phil Feairheller at January 24, 2005 4:44 AM

Time 37:00

Looks like I am the first one to post a time for this one. I am very disappointed with this time. I feel like I could have pushed myself harder.... Kind of annoyed with myself.

Comment #13 - Posted by: brian_g at January 24, 2005 4:52 AM


Everything was going good till the lifting, that really ate up my time. I really need to get some Oly lifting instruction.

went for a 2k run after WOD for a cool down.

Comment #14 - Posted by: Michael P at January 24, 2005 5:12 AM

Which athlete is Josh and which one is Greg in the video? Unbelievable performances.

Comment #15 - Posted by: davids at January 24, 2005 5:38 AM

44:27 as RXed. This one ws killer! My usual HSPU, 10 at a time, went down to 5's.

Comment #16 - Posted by: Larry L. at January 24, 2005 6:00 AM

46:29 as Rxed.
One of the most exhausting workouts I have done in a while. Was happy just to get through it as prescribed. Love that endorphin rush when you finish.

Comment #17 - Posted by: Kevin Ayers at January 24, 2005 6:17 AM


Absolutely crushed...

Comment #18 - Posted by: Graham at January 24, 2005 6:46 AM


Comment #19 - Posted by: JAKE B at January 24, 2005 7:18 AM


Pull-ups, dips and knees to elbows done on rings. 3 muscle ups added to get to the starting position for the dips. kettle bell swings done with 55 pound dumbells.

I am not dissapointed with this time. This is the hardest workout I have done in the 6 months of doing this. I was very dizzy from the front squats on.

The handstand pushups and snatches hurt my time the most.

It took about 15 minutes to do the snatches and they were ugly.

I had tunnel vision several times during the workout and had to lay there twitching for a while after the last set of situps. Then when I tried to get up, my hip flexor cramped up and I had to lie down a while longer twitching and laughing.

This workout was awesome.

Comment #20 - Posted by: Ahmik at January 24, 2005 7:22 AM

Cannot do handstand pushups. Very hard 34:15

Comment #21 - Posted by: Mark Medlin at January 24, 2005 7:22 AM

Is the ball slam (pictures) approximated by sledgehammer work on a tire?

Comment #22 - Posted by: davdjwood at January 24, 2005 7:26 AM

Inspiring video! With time, I'm hoping I'll be 1/2 that strong.
Keep it up boys!

Comment #23 - Posted by: Lindsay Yaw at January 24, 2005 7:35 AM


Bar pullups
53# kb swings
Anchored situps
95# front squats
Back extensions
65# HSC
Ring dips
45# hang squat snatches
Anchored situps


Comment #24 - Posted by: kelly moore at January 24, 2005 8:21 AM

David S.:
Josh is closest to the camera; Greg is on the right. Both are even more incredible to watch in person as we did 2 weeks ago!
As for today; Holy Chipper Batman!!!

Comment #25 - Posted by: Ron N. at January 24, 2005 8:26 AM

OUCH is right!

Comment #26 - Posted by: brian_g at January 24, 2005 8:26 AM

kammerer 27:15 PERRY 28:45 stick 34:15 austria 45:00

Comment #27 - Posted by: michael perry at January 24, 2005 8:31 AM


Subs-24kg D.B for K.B swings
Feet up on Dumbell rack ( approx 3ft high) for H.S.P.U
Empty bar for snatch ( only just started doin it)
done a mixture of sit-ups

Totally wiped out....Feeling great now!

Comment #28 - Posted by: David at January 24, 2005 8:55 AM

23:39 but with a couple of substitutions

Comment #29 - Posted by: dave k at January 24, 2005 9:16 AM

Thanks Ron N.

Comment #30 - Posted by: davids at January 24, 2005 9:27 AM


Sub's barbell press for HSPU's. Lowered weights as needed. O-lifts, especially snatches, were sloppy. Need to practice form.


Comment #31 - Posted by: T Sprague at January 24, 2005 9:50 AM

as Rx'd except 75pd snatch's.
This is the first WOD I felt completely mentally/intensity drained...from the start!
NOT the WOD you want to feel this way(!) and I LIKED this one!
But I finished ....with as much intensity as I could muster.

Comment #32 - Posted by: timM at January 24, 2005 9:59 AM

looked for oxygen after watching that video..

WOD: time 68:35 this was a M F'ER
30 pullups broken 10-7-4-3-2-(4 jumping)
50 db swings not broken 25 lbs.
75 situps -broken 40-35
50 pushups-broken 30-20
30 front squats broken 75lbs 10-10-10
50 back ext.- broken 30-20
25 hspu broken and assisted 15-10
30 hsc broken 55lbs 15-15
30 kte broken 10-10-10
35 dips broken 15-10-10
25 ohs w/broomstick broken 15-10 not even going to try that snatch yet....
75 situps broken 40-35

this was what I needed today..thanks cf

Comment #33 - Posted by: dennyy at January 24, 2005 10:08 AM

49 mins

Done as requested : )

In my delerium I thought I would be faster....

Still shaking......Thanks : )

Comment #34 - Posted by: Wild Bill at January 24, 2005 10:35 AM

As I'll be stuck in the office until very late this evening, I had to break up the workout, squeezing each exercise, one by one, into the spaces between meetings and calls. Fortunately, I have a pullup bar and a couple of kettlebells in the closet for just such occassions, and was able to improvise the dips using the backs of two conference room chairs.

Though, obviously, I'd have preferred to do the workout in one solid stretch, I figure this is at least far better than missing the workout completely. No matter how hectic your life is on any given day, if you want to badly enough, you can make the WOD work.

Comment #35 - Posted by: josh at January 24, 2005 10:41 AM

49:15 as written.
Took me 12 minutes just for HSPU.

Comment #36 - Posted by: grady mac at January 24, 2005 10:57 AM

Very cool video gents.

This WOD was a bear:

30 pull-ups (overhand, kipping, unbroken)
50 dumbbell swings w/65# (25,25)
75 sit-ups (anchored, unbroken)
50 push-ups (25,15,10)
30 front squats 95# (15,15)
50 back extensions (25,10,10,5)
25 handstand push-ups (mostly triples, doubles and singles)
30 HSC 95# (15,15)
30 KTES (6 sets of 5)
35 dips (rings 6,4,5,6,4,5,5)
21 snatches 95# (7,8,6)
75 sit-ups (anchored)

Things were going well until I hit the HSPUs (somewhere around 16 minutes) when the tempo slowed drastically. It picked up a little w/the HSCs but those knocked out the wind for the KTEs. Time was 35:52.

Comment #37 - Posted by: Ryan Atkins at January 24, 2005 11:00 AM

What is a good way to build shoulder strength for HSPU's? By the time I got to them, I could only muster about three good reps?

Comment #38 - Posted by: lawdog at January 24, 2005 11:04 AM


Concentrated on form and depth. Did 8 seriously ugly 95# snatches before I decided to work on my form with a broomstick. HSPU depth left alot to be desired. KTE's felt good. All sets busted beyond repair.

Comment #39 - Posted by: Bob Cornute at January 24, 2005 11:26 AM


I have been attacked by a chipper/shredder. Guess who won.

Used 40lbs assist on pullups and dips
Did decline pushups instead of HSPU
Had to drop snatch weight to 45lbs after throwing the bar behind me and almost killing myself and a friend in the process!

All other exercises as RX'd.

This was one of the toughest for me in a while. But I loved it in some sort of sick way. It doesn't have to be fun to be fun!

Comment #40 - Posted by: Chris Q. at January 24, 2005 11:31 AM

some shoulder soreness helped me decide to take the rest i need anyways. i would take a week, but im planning on missing a few days at the end of feb, so ill take 3 off now and 3 off then. hopefully this rest thing isnt just a sham, jk.

Comment #41 - Posted by: ediddy at January 24, 2005 11:35 AM


First WOD back after learning about my ACL. Took weights down to concentrate on form (keeping my knee over my toes).

30 Pull-ups (broken, but unassisted!)
50 Kettlebell swings, (subbed 25#)
75 Sit-ups
50 Push-ups
30 Front squats, (subbed 45#)
50 Back Extensions
25 Pushups off of 4.5' shelf
30 Hang squat cleans, (subbed 45#)
30 Knees to elbows
35 Dips (50# assist)
21 Snatches, (subbed 18#)
75 Sit-ups

Comment #42 - Posted by: Ari M. at January 24, 2005 12:01 PM

57 Min.

I tested the 95# by doing some overhead squats. I wasn't getting low enough. I dropped down to the O bar for overhead squat practice for the rest. Nice and deep. Knees to elbows are a pain in the neck in our gym. I need to use the gravitron facing out, and clear the stairs with my legs. Its the only place we are allowed to hang in our gym.

Thanks for the feedback on Thursday Matt. From now on, I'm go'in deep.

Comment #43 - Posted by: Picc at January 24, 2005 12:14 PM

Going to give this one a try after work. Will sub BB Press for HSPU, snatch will be with bar only (45#).
What can I sub for Hang Squat Cleans? (never tried this exercise before).

Comment #44 - Posted by: Justin R. at January 24, 2005 12:33 PM

For time:
30 Pull-ups
50 Dumbell swings, 50#
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
75 Sit-ups
21 Snatches, 45#
Had to switch the last 2 exercises to let the company Pres. and CEO finish with the O-bar - WOD time is important but the job is critical.

O-lift form was poor today, will work on it during the rest day tomorrow.

Comment #45 - Posted by: jdg at January 24, 2005 12:42 PM

30 Pull-ups
50 55 pound DB swings
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 push-ups with feet about 3 1/2 feet off ground
30 Hang squat cleans, 75 pounds
30 Knees to elbows
35 bench dips
21 Snatches, 45 pounds
75 Sit-ups


Comment #46 - Posted by: Sam L at January 24, 2005 12:44 PM

WOD: time 31 min
30 pullups unbroken
50 db one arm swings unbroken 25 kg
75 situps unbroken
50 pushups-unbroken
30 front squats broken 40 kg 15 15
50 back ext.- unbroken
25 hspu broken 11 + 7 + 7
30 hsc broken 4o kg 15-15
30 kte broken 11 + 6 + 6 + 7
35 dips broken 25 + 10
25 can't snatch did thruster 40 kg broken 12 +
75 situps unbroken
My back was aching and I suffered already during kte

Comment #47 - Posted by: nilsT at January 24, 2005 12:53 PM

I had to make some subs to bring this down to my level.

For time:
15 Pull-ups
25 Dumbell swings
50 Sit-ups
50 Push-ups
15 Front squats, 95 pounds
50 Back Extensions
15 Hang squat cleans, 95 pounds
30 Knees to elbows
20 Dips
21 Snatches, 45 pound bar - form improving!
50 Sit-ups

T = 23:52 Great WOD for me!

Comment #48 - Posted by: C_Mel at January 24, 2005 12:58 PM

only seb i used rings for dips. Snatches from the floor. hspu's slowed me way down.

Comment #49 - Posted by: T.Rain at January 24, 2005 1:22 PM

Awesome. That video was freakin' sweet.

Comment #50 - Posted by: Chuck Pelowski at January 24, 2005 1:25 PM


The entire workout at HQ was dedicated to snatches and overhead squats. Throw in painstaking technique drills, light snatch work, overhead walking lunges, D-ball throws, and you'll be on your way. But man, I've still got so long to go. I witnessed Josh Everett (on the left) and Greg Amundson perform Fran. The video is great. Seeing it in person is even better.

Comment #51 - Posted by: Thompson at January 24, 2005 1:39 PM

30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 140 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 115 pounds
30 Knees to elbows
35 Dips
18 Snatches, 120 pounds
75 Sit-ups

22: 'an change

Comment #52 - Posted by: Rhino at January 24, 2005 1:51 PM

41 min felt like I could have pushed harder very sluggish today.....however in regards to the d-ball if you are familiar with ultimate football try playing with a 10lbs. d-ball and a 30 yd. field.

Comment #53 - Posted by: Cajun at January 24, 2005 2:20 PM

47:51 Numerous substitutions. This one was way out of my league. Only WOD comparable to this was encountering FGB during my first week of CF and getting socked in the mouth.

Comment #54 - Posted by: Will H at January 24, 2005 2:40 PM

Never again. BTW=150.

Subs were: rings for pullups, KTE's and dips. Started the snatches at 95# and dropped it to 80# after the first three reps. Think I did 85 situps at the end, lost count at either 30 or 40.



Comment #55 - Posted by: Dan S. at January 24, 2005 2:42 PM

34 flat as rxed.the lifts are what slowed me tried to do all lifts with good form.
pull-up 30 straight(used deadlifting grip)
swing 50 straight
sit-ups 75 straight
push-ups 35 and 15
front squat 2sets 15
back extension 25, 25
HSPUs 5sets 5
hang-squat clean trying to keep good form really slowed me
Knees to elbows 3sets 10
dips 35 straight
snatches 1set 10 2nd set 11
sit-ups 75 straight

Comment #56 - Posted by: Reed at January 24, 2005 3:16 PM

47:12 as perscribed

Comment #57 - Posted by: PHIL at January 24, 2005 3:25 PM

weights were adjusted, hspu became pushups with legs elevated pretty high. no snatches were completed (because i don't know how to snatch)

Comment #58 - Posted by: las at January 24, 2005 3:31 PM

What's the CF prescription on these snatches. Are they power snatches off the floor, from hang? Or are they squat snatches? Just wondering.

Comment #59 - Posted by: Matt Schwartz at January 24, 2005 3:43 PM


HSPUs were sucky.

Comment #60 - Posted by: Wilk at January 24, 2005 3:49 PM

Oh My God

Substitutions and drops in weight everywhere. I started with low weights all around because I wanted to go through quickly with good form. I gave up (!) at 50 minutes without the snatches. This really hurts in a bad all over way.

Mike Donnelly

Comment #61 - Posted by: rosceaux at January 24, 2005 3:54 PM

42 minutes. substitutions: 95 lb push presses for the HSPUs; snatches with 65 lbs.

Comment #62 - Posted by: Jeff W at January 24, 2005 4:00 PM

Executed all in ~47min. Did not keep as careful track of time as I should-- 2 different chronometers.

Comment #63 - Posted by: Brand at January 24, 2005 4:17 PM

Coming off a run on Saturday and rest on Sunday. Still got beaten like that rented mule about which I hear so much.

55 lb. DB swings for KB
2x 25 lb. DB presses for HSPU
just the bar for HSC
used assistance for dips (still have problems with those)
did OHS with 45 lb. instead of snatches
all lifts were with heels on 2-1/2 lb. plates, which really helps my form and depth. (I'm hoping the flexibility will come even if I do them that way.)

1 hr., 14 min. Cripes. At least I know even this wouldn't have been possible a few months ago.

Comment #64 - Posted by: Rene' at January 24, 2005 4:23 PM

30 pull-ups (18/6/4/2)
50 Kettlebell swings, 24kg (25/13/12)
75 sit-ups (unbroken, not anchored)
50 push-ups (slowed way down, but unbroken)
30 front squats, 95# (15/15)
50 back extensions (20/10/10/10)
25 HSPU (really sloppy, but 10/4/6/3)
30 squat cleans 95# (my only, inadvertent, substitution; did full squat clean 10/5/5/5/5)
30 KTE (10/10/5/5)
35 Dips (15/10/10)
21 Snatches 95# (5/5/4/4/3)
75 Sit-ups (unbroken, not anchored)


Comment #65 - Posted by: NANCE at January 24, 2005 4:33 PM

Unless described otherwise, take "snatches" to mean from the floor to overhead in a full squat. Maybe not what you wanted to hear, but that's usually the way it goes!! If you can't get to full depth at 95#'s (and believe me there are a lot of us who can't!) go down to just the bar (45#'s) and work your way up until comfortable (?) with the movement.
2 weeks ago, about 50 of us mastered the lift using PVC pipe and master coach Mike Burgener's encouragement. His words: "If you can't do it to full depth with weight, go back to the PVC!"
As for me, I'll be starting with the bar and working up. So far, I can only power snatch anything higher than 65#'s although I can OHS 85# for reps.
Sorry for the long winded response. I'm off to the gym to attack this unholy chipper. If I'm not back in an hour, send help! Look for moaning pool of sweat.

Comment #66 - Posted by: Ron N. at January 24, 2005 4:36 PM


That one was nearly the death of me

We haven't upened up out "studio" here in vancouver yet...few more weeks

Most everyone at the gym thought I was retarded or very disturbed or something......watching me do this one

48 minutes....I think....totally can't remember where the hands on the clock were when I started.

I was so buggered up afterward...i nearly got in a car accident........Almost met pukie....then decided....it was going to come out of the other end

gotta remember to eat in the morning.


Comment #67 - Posted by: Patty at January 24, 2005 5:01 PM

Gym was friggin packed.
30 pullups 15/8/7
50 dumbell swings 25/25
75 situps
50 pushups 30/20
30 front squats 15/15
50 back extensions 25/25
25 push ups with legs elevated about 5'6'' on Smith Machine
30 Hang Squat Cleans 10/10/10
30 Kto E 6x5
35 dips 25/10
21 snatches with bar (first time for this ex)
75 situps

Comment #68 - Posted by: davids at January 24, 2005 5:14 PM

Thanks Ron! That answers it for me. My squat snatches suck (haven't gotten past using 45 lbs. yet) but I can chuck the weight overhead ok when doing power snatches, so I may do power snatches from the ground as my way of making the workout easier, and then practice full snatches with the bar later or on another day. Thanks again,

Comment #69 - Posted by: Matt Schwartz at January 24, 2005 5:16 PM

GTG w/pullups 30 reps

WOD: 34:28
Only mod was jumping pullups because of GTG

Comment #70 - Posted by: treetrunks at January 24, 2005 5:16 PM

Oh, and by "making the workout easier" I mean that power snatches will be easier than doing full snatches with 95 lbs. I know it won't be easy :-).

Comment #71 - Posted by: Matt Schwartz at January 24, 2005 5:18 PM

as rx'd
tough one

Comment #72 - Posted by: J.J. at January 24, 2005 5:26 PM

1:08 about. It was 1:10 something before I recovered sufficient presence of mind to stop my watch. I spent a lot of time wondering when my heartrate was going to drop again. This is a good example of a sustained systemic stress workout, at least for me. It was also a basic mnemonic exercise. I didn't write it down once I saw the 4 sets of 3 structure. I spent some time trying to figure out a pattern in the rep scheme, but failed.

I have never seen exactly where the term "chipper" comes from, so I decided to come up with possibilities:

It makes you feel like you went through a wood chipper.

It makes you feel chipper, if you're Matt Gagliardi or Kelly Moore.

It's actually S***er, but they're being polite.

It's the chipp-er to our chipp-ee.

It helps your golf game.

It's popular with preppies.

It's sponsored by Frito-lay.

Comment #73 - Posted by: BArry cooper at January 24, 2005 5:55 PM

63 minutes. Dropped all 95's to 65. Subbed 65 lbs. military press for HSPUs. No snatches yet for me.

Comment #74 - Posted by: Brandt at January 24, 2005 6:09 PM

Wow Wow and more Wow

as prescribed all broken sets
90# on Hang cleans, squats and used it to sub for HSPU
I ran out of gas for the snatches and skipped them for safety
I told my wife it was the hardest workout I had done since I started. She said thats what you said about yesterdays!

Comment #75 - Posted by: Hooger at January 24, 2005 6:19 PM

56 minutes, exercises and splits listed below

pullups 10x3
20kg DB swings 10x5
situps 25x3
pushups 30,20
40kg front squat 6x5
superman extensions 20,20,10
hspu, up to hs and hold 5 sec, slow neg 5x3
40kg hangclean squat 6x5
knee to elbow 10x3
ring dips 20 (almost all single neg's)
situp 10x7 (i think)
laying on floor gasping like fish one long set

Comment #76 - Posted by: Michael L at January 24, 2005 6:31 PM

Sub'd 60 lb dbls for kettlebell swings
Sub'd 60 lb standing dbl press for HSPU. Started with 60 lbs dbl press for 21 reps then went to 55 lbs for 4 reps. Everything else as Rx'd.

Time 50:21

Comment #77 - Posted by: Andy W. at January 24, 2005 6:37 PM

This was a hoot!
warm-up, 5x2 min rds. skipping
30 pull-ups
50 dumbbell swings, 65 lbs
75 sit-ups, feet anchored
50 push-ups
30 front squats, 115 lbs
50 back extensions, had to improvise this one
25 handstand push-ups, not quite full handstand, but feet elevated to head height
30 hang squat cleans, 115 lbs
30 knees to elbows, these totally killed my time for some reason
35 bench dips
21 snatches, did power snatches, taking time to learn squat properly
75 sit-ups, feet anchored

Just shy of an hour, excluding the time it took me to build something to do extensions, and move some weights around.

Comment #78 - Posted by: steve at January 24, 2005 6:53 PM

and now for the longest time--1:28:06

all sets as prescribed but had to drop weight on hang squat clean to 85 after 5 reps at 95. and on the snatch did 5 at 65 and the rest at 85. form was bad on snatch. should go to pvc pipe. 1st set of sit ups unanchored. 2nd set did 25 unanchored, rest anchored. great wod!

Comment #79 - Posted by: kevin o at January 24, 2005 7:00 PM

30 Pull-ups
50 Kettlebell swings 50 lb DB
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, (7 @ 95, 14 @ 45)
75 Sit-ups

I lost 2 snatches with 95 lbs and decided to switch to just bar before I killed someone.

43:01 and glad to be alive!


Comment #80 - Posted by: Phil Feairheller at January 24, 2005 7:15 PM

subbed 45# press for HSPU
subbed 45# snatch for 95#

kill me now

Comment #81 - Posted by: Ben Kaminski at January 24, 2005 7:16 PM

46:20 as shown

Comment #82 - Posted by: B Glass at January 24, 2005 7:30 PM

Patty: Niiiiice!
Barry: LOL! Ask Mike Minium, I think he coined it. I'm probably wrong!
Matt S.: Get 'er done brother!
Me: With apologies to Sir Bob Geldof and The Boomtown Rats: "I Don't Like Mondays!!"
40 lb. db military presses for HSPU
HSC done with 65 lb to preserve form to full freakin' depth.
Snatches done with lousy form and the oly bar.
Back to the PVC for me!!
Time 57:08
I punished myself for lack of good form by doing some ass to ankle OHS and 25lb dumbbell snatch balances.
On the positive side, I blew through the swings like they were fun! Had the gym staring at me through all 50!!!

Comment #83 - Posted by: Ron N. at January 24, 2005 7:31 PM

Ron, you crack me up!

47:00 @ BX with subs:
For time:
30 Pull-ups (jump assisted)
50 Kettlebell swings, 20# db
75 Sit-ups
50 Push-ups (21 std, 29 knees)
30 Front squats, 45 pounds
50 Supermans
25 20# db shoulder presses (sets of 5)
30 Hang squat cleans, 45 pounds
30 Knees to elbows
35 Dips (15 bar - larval - 20 bench)
21 Thrusters 45 pounds
75 Sit-ups

Comment #84 - Posted by: LauraR at January 24, 2005 7:39 PM

Ron - You are so right about the db swings - people THINK you are nuts! They KNOW you are nuts when you use the Smith machine bar to support yourself for HSPUs!!!

30 PUs 10,7,6,4,3
50 DB swings (55#)20,15,15
75 Situps (anchored) 75
50 Pushups 50
30 Front squat (95#) 10,10,10
50 Back extn. 25,25
25 HSPU (feet elevated 4') 15,10
30 HSC (95#) 8,7,8,7
30 KTE 11,7,7,5
35 Dips 20,15
21 Snatches (Bar 45#) 15,6
75 Situps (anchored) 40,35
Total time: 39:29

It would have been much longer with HSPUs and full load Snatches.



Comment #85 - Posted by: Murph at January 24, 2005 7:52 PM

For time:
30 Pull-ups,(kips), 10+10+5+5
50 Kettlebell swings, 1.5 pood, 20+20+10
75 Sit-ups(janda-style),25+11+6+6+6+8+6+7
50 Push-ups, 20+10+10+7+3
30 Front squats, 95 pounds,7+5+10+8
50 Back Extensions,(did these before front squats, oops),15+8+7+10+5+5
25 Handstand push-ups(hit the wall on these), 7+3+2+4+2+2+3+2
30 Hang squat cleans, 95 pounds,good from, but tasted lunch a little on these: 6 sets of 5 reps
30 Knees to elbows(kips) 3 sets by 10 reps
35 Dips, (rings), 3+3+4+3+3+3+4+3+4+2+3
21 Snatches, 95 pounds, subbed 50 lbs. took 10 minutes to find a suitable weight, even had misses w/ 50#, 8+5+4+4
75 Sit-ups,(janda) 31+24+20

85 minutes, what the...?

Comment #86 - Posted by: jimc at January 24, 2005 8:19 PM

Was mostly "cruising" during the workout...didn't feel up to an all out, hardcore effort, but still put forth about 85%.

As Rx'd, w/ the following subs:

55# KB swings
Regular Hang Squat Cleans and Snatches for "Nasty-form" HSC and Snatches.... what can I say, I need some technique work in Snatches.

Time: 45:57

Good workout...I'm out, I think I'll take advantage of tomorrow to lift some weights.

Comment #87 - Posted by: Stephen at January 24, 2005 8:58 PM

Got through the Handstand pushups right at 20:00. Then there was a lovely crash and burn during hang squat cleans. I was surprised there were survivors. Only sub was 45# on snatches, did 42 reps to make up for lower weight. Time 42:00

Comment #88 - Posted by: Jeff at January 24, 2005 9:43 PM

subs: 20 lb bar for snatch and clean.
45 lb bar for front squats.
10 lb weights for hand stand push-ups.

time: 52:31

Comment #89 - Posted by: Danielle P. at January 24, 2005 10:34 PM


45lbs Snatch, otherwise as RXed.

Comment #90 - Posted by: Chuck Pelowski at January 24, 2005 11:10 PM

Back to my usual running routine after a few weeks of taking it easy. Took a lap around Coronado, I estimate it to be close to 7.5 miles time was 56:32 with about a mile or two on the beach in soft sand.

WOD 34:05

30 Pullups
50 KB Swings (55LB) 25/25
75 Situps
50 Pushups
30 Front Squats (95LB) 10/10/10
50 Back Ext 20/15/15
25 HSPU 15/10
30 Hang Squat Clean (95lb) 10/10/10
30 KN2E 10/10/10
35 Dips
21 Snatches (Horrible form desperately needs work)
75 Situps

Comment #91 - Posted by: BrianC at January 24, 2005 11:42 PM


Lots of subs, breaking down, and mixing exercise order ... but anyway ...

- 30 pullups: 8/8/8/7 (one too much)
- 50 dumbbell swings (for KB swings): 20/15/15
- 75 situps: 40/35
- 50 pushups
- 30 front squats with 30kg sandbag: 10/10/10
- 50 rolling wrestlers bridges (for back extensions): 10/10/10/10/10
- 25 HSPUs: 7 x 3 + 4
- 30 back squats with 30kg sandbag (found no safe way for hang squat cleans with sandbag): 10/10/10
- 30 knees to elbows: 10/10/5/5
- 35 (chair) dips: 15/10/10
- 21 sandbag on head squats (found no safe way to do snatches with sandbag): 11/10
- 75 situps: 40/35

Comment #92 - Posted by: Christian Lemburg at January 25, 2005 12:07 AM

59:54, as req'd except:

Dropped weight down to 75# halfway through front squats when my shoulder started twinging.
10 of my HSPUs were just negatives.
Put weight back up to 85# for snatches.

Best part of the this WOD for me was the 50 pressups - I couldn't believe how fast I blasted through them. Monster WOD.

Comment #93 - Posted by: Simon S at January 25, 2005 1:36 AM

You guys are mean.
50 dumbell swings
back ext were prone extensions on ground x 100
HSPU's took forever and I can't do them completely.
did Rx weight and reps for lifts...
Can't wait until I can do this kind of WOD crossfit style... just happy to get through it tonight.

Comment #94 - Posted by: Ben Krey at January 25, 2005 2:11 AM


Dropped snatches to 75#, technique still too poor to safely snatch 95#.

Comment #95 - Posted by: Todd H at January 25, 2005 3:51 AM

Holy Cow, WOD #3 for me, and it was a nice one. 45 min even, and that's with one sub and some lowered wieghts!

Comment #96 - Posted by: Thomas at January 25, 2005 4:25 AM

I think my HSPU are getting worse, can only do about 4 at first and then singles to 15, then I did 15 elevated pushups...disappointed in that. My snatches suck too, other than that completed. ouch

Comment #97 - Posted by: M at January 25, 2005 5:00 AM

When I got to the HSPUs I decided to do decline PUs instead because my right shoulder was really hurting. After the decline PUs I had to stop the workout because the pain was absolutely killing me. Time at this point was about 18 minutes.

Comment #98 - Posted by: jorgen at January 25, 2005 5:08 AM

43 minutes even.

Subbed 35# DB for KB -- forgot what the conversion was. Duh! I knew they seemed too easy.
HSPU's still aren't full range.
Went w/65# snatches, shoulders couldn't handle 95#.

Great workout.

Comment #99 - Posted by: RickB at January 25, 2005 5:44 AM

Holy crap, I was staring down the trash can 1/2 way through, after the HSPU's I think, but never actually made the trip. Went to 10 reps for everything else but the sit ups.

Can anyone actually do this without stopping, either during sets or between??!! That is now my goal...

Comment #100 - Posted by: shimmy at January 25, 2005 6:23 AM

warmed-up with 60 minutes of snow and ice shoveling. AGH! i wouldn't recommend that approach to this WOD. but it had to be done!

chose modify all movements:
assisted everything, decreased weights, decreased reps. it didn't matter much. the WOD still crushed me.

first attempt at snatching went ok. glad it was just the bar.

work as hard and fast as possible - stopped after 54 minutes. great fun!

Comment #101 - Posted by: John Messano at January 25, 2005 6:36 AM

Ran out of time at 45 minutes (midway through knees to elbows); had to go back to work.

Monday 050124
For time:
30 Pull-ups:10-5-4-4-4-3
50 Kettlebell swings, 1.5 pood:20-15-15
75 Sit-ups:30-20-15-10
50 Push-ups:35-15
30 Front squats, 95 pounds:10-10-6-4
50 Back Extensions:20-15-15
25 Handstand push-ups:5-5-5-3-3-3-2-2-2
30 Hang squat cleans, 95 pounds:5-5-5-5-5-5
30 Knees to elbows:6-4-3-2 (END HERE)
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

Met pukie midway through Handstand pushups (which, yet again, took the longest time)

Comment #102 - Posted by: Patrick at January 25, 2005 6:59 AM

Did this one a day late. LOVED it. Had to subtract some weight from lifts and some assisted pull-ups. Needed a partner to help on the HSPU, so subbed it with another exercise. GREAT variety! 43:00

Comment #103 - Posted by: Lindsay Yaw at January 25, 2005 8:26 AM


All reps as prescribed. My subs:
40# assistance on Pull-ups (bw=125)
25# db for kb swings
push-ups broken, ended with about 20 full body, 30 from knee
front squats and snatches with 20# bar (I was experiencing pain on outside of left knee so I had to go light which really bummed me out)
22# assistance on dips
HSPUs were 2x20# dbs for overhead presses
30# for the hang cleans
10 knees to elbows followed by 20 N-ups

Loved this! Given my workout was in the WOD, a brisk walk to gym and a jog up the stairs were my warm-up. No time to practice handstands this morning.

Comment #104 - Posted by: Norma at January 25, 2005 8:29 AM

I did this Tuesday morning:

Warmup - 3 rounds:
samson, OHS broom, o-lift drills with broom, handstand holds

30 pullups - unbroken
50 55lb kb swings - 20/15/15
75 situps - unbroken
50 pushups - 35/15
30 95lb front squats - 5/5/10/10
50 back ext - 14/16/12/8
25 HSPU - 4/6/5/2/5/3
30 95lb HSC - 5/10/10/5
30 K2E - 6/7/8/6/3
35 dips - 20/10/5
21 snatches (I couldn't do 95lb, so subbed with 75lb) - slow and broken and awful form
75 situps - 50/25

Time = 52:25

Cooled down lying on the floor for a fe minutes.

Comment #105 - Posted by: Nic Nakis at January 25, 2005 8:38 AM

57 minutes.

Subbed 95# push press for HSPU.

Was about a nanosecond from pukie after the back extensions.

On a positove note. My front squats have gotten dramatically better. Much better depth than previously. And I can get 9 pull-ups out before the sets break. When I started crossfit I could get 3.

Comment #106 - Posted by: dan.o at January 25, 2005 9:14 AM

Everything was broken, infact shattered is more accurate a description.
Excepts where: KB 30#, Front squats 45#, HSPU 20# db, Hang SC 45#, Knees to elbow on roman chair. Snatches changed to clean and jerk.


Comment #107 - Posted by: Lorie at January 25, 2005 9:14 AM

No time for a chipper - Did a deck of cards as a *meager* sub (red push ups, black squats - 2 cards at a time, doing the whole thing for time, total 200 p/us and 200 squats). about 10 minutes even. Practiced some handstands, Lsits, and OHS form.

I will have to make up for this on the Rest Day.

Comment #108 - Posted by: J Jones at January 25, 2005 9:44 AM


I'm at a loss for words! I thought I was going to be in the gym all morning.

Some subs, but too tired to list.

Comment #109 - Posted by: Rod at January 25, 2005 10:24 AM

Only sub was a 45lb bar for the snatches. With my poor snatch form (still learning), no bumpers, and the haze of pain I was in I felt 95lbs won't be too safe. Hopefully next time.

Comment #110 - Posted by: Bryant P. at January 25, 2005 10:25 AM

Chipped for 45 min. then back to the office.

Not only sick this week, but decided many months ago to give up caffeine starting this week. Didn't realize the level of dependency, but brotha, I'm in a world o' hurt.

Comment #111 - Posted by: Alex M. at January 25, 2005 10:53 AM


I only used 45lbs for all weighted exercises due to a back injury. Subed shoulder presses for HSPUs too. I was very proud of myself though, I finished the 30 pull-ups in 56 sec and did them all in one set. That is a PR for # of pull ups and time by far.

Comment #112 - Posted by: Rajesh at January 25, 2005 11:28 AM

45 mins or thereabouts.

Too many subs to mention, I would but it hurts to type...!

(shaking fist) DAMN YOU CROSSFIT!!!!!

Comment #113 - Posted by: Gally at January 25, 2005 11:48 AM

Did workout and omitted a few exercises due to the facility.

Time approx: 40 min

Done with Mindy at Lifestyles.

Comment #114 - Posted by: Shane @ Rescue 3 at January 25, 2005 1:20 PM

51:30 as posted, except for HSPUs, which were to a 2" pillow, instead of the floor.

Comment #115 - Posted by: Paul Si at January 25, 2005 4:05 PM

35:53' as posted, except for 45 lb on the snatches. Still working on form on these.

Holy crap! Nothing extra today.

Comment #116 - Posted by: Scott H at January 25, 2005 6:40 PM

running a day behind so i cranked out this chipper this a.m. forgot my watch but it was around 20-25 min. Halved the reps on everything and scaled weight to 75# for front squats and hang squat cleans. 45 for snatches. used smith machine as sub for HSPU's. most of the sets were broken at some point, but i got through the db swings and pushups unbroken. also got another best on pull-ups--9 consecutive!! yeah i kipped a bit...
my sister did the whole thing yesterday (scaled and sub'd)--don't know if she posted yet...

Comment #117 - Posted by: kls at January 25, 2005 7:23 PM

50 minutes

I subbed 95 lbs for the wall pushups.

After 2 horrendous snatches I reduced the weight to 65 lbs and could only do 11 before getting very close to tossing my lunch so recovered and went straight to the situps--skipping the last 10 snatches.

I need to work on my Oly lifting techniques!

Comment #118 - Posted by: Ben B. at January 25, 2005 7:49 PM

53:35 Saw my dinner again immediately after the last snatch. Scaled down weights all over the place, subbed military presses for HSPUs, and subbed horizontal KTEs for hanging-from-the-bar KTEs. By the time I got there, there was absolutely no way I could have held myself up on a bar.

I don't know if this was harder than Fight Gone Bad, but it was damn close. So glad that tomorrow is a deadlift day.

Comment #119 - Posted by: David Knutzen at January 25, 2005 10:22 PM


substitutions, drops in weights, assisted pullups/dips, focusing on form

Comment #120 - Posted by: k at January 25, 2005 11:24 PM


Subbed 65# barbell for front squat, hang squat cleans, and snatches. Except for situps, broken sets everywhere.

Comment #121 - Posted by: Scott Arnold at January 25, 2005 11:47 PM


Sub 55lb DB swing for KB swing

Das all I have to write.

Comment #122 - Posted by: xkawikax at January 26, 2005 2:37 AM

Power cleans and snatches
HSPU not exactly "nose to ground"
Left chalk prints all over gym

Comment #123 - Posted by: Wade at January 26, 2005 4:22 AM


DB military press for HSPUs, 45lb bar for 95lb exercises, assisted dips, 55lb db for swings.


Comment #124 - Posted by: Jay at January 26, 2005 6:48 AM

Feeling better, so I went back the following day and gave this chipper another shot. Chipped hard with no subs for 45 min and back to the office with 10 exercises finished and 2 exercises left. Yesterday I only got through 6 in the same time. Go figure.

Comment #125 - Posted by: Alex M. at January 26, 2005 11:55 AM

wow. putting snatches at the end was really brutal!
subbed 55# db swings, all else as prescribed:
30 pullups 15+8+7
50 db swings @ 55# 25+15+10
75 situps 50+25
50 pushups 25+25
30 front squats @ 95# 10+10+10
50 back extension 25+15+10
25 HSPU 5+5+5+5+5+5
30 hang squat clean 6+6+6+6+6
30 knees to elbows 8+6+8+4+4
35 bar dips 15+10+10
21 snatches 3+3+3+3+3+3+3
75 situps 20+15+15+15+10

time = 46:16
just glad to get through this one!

Comment #126 - Posted by: JC at January 26, 2005 1:10 PM

50:49 as prescribed

definitely not a great time but
performed everything as written
which is saying a lot since a year ago
i had never performed a barbell snatch
handstand pushup, knees to elbows, or a
hang-squat clean!!!

Comment #127 - Posted by: scott h. at January 26, 2005 4:50 PM


Comment #128 - Posted by: Britt at January 26, 2005 5:17 PM

Whoops, just realized I did cleans instead of snatches - big break. And the HSPU were 2 then 30lb then mostly 25lb DB - no strength there at this point!

Comment #129 - Posted by: Britt at January 26, 2005 5:21 PM

25 min

Comment #130 - Posted by: Jeff Reiser at January 26, 2005 6:02 PM


30 Pull-ups (20/10)
50 Kettlebell swings, 1.5 pood (25/25)
75 Sit-ups
50 Push-ups (40/6/4)
30 Front squats, 95 pounds (6/6/6/7/5)
50 Back Extensions (20/15/15)
25 Handstand push-ups (9/6/5/3/2)
30 Hang squat cleans, 55 pounds (13/10/7)
30 Knees to elbows (10/10/10)
35 Dips (207/8)
21 squat Snatches, 55 pounds (7/7/7)
75 Sit-ups (40/bunch of 5s/15)

Comment #131 - Posted by: Lynne Pitts at January 26, 2005 6:11 PM

51:49 as Rx'ed, except HSPU were all negatives. Very tough workout.

Comment #132 - Posted by: Mike J at January 27, 2005 7:19 AM

ok so we did this as Rx.
wise man #1 36min
little wise man #2 37min
monkey wise men #3 38min
good and fried like a chimichanga

Comment #133 - Posted by: three wise men at January 27, 2005 7:44 PM


- 36.5kg DB for KB
- Hug-a-twinky (actually a swiss ball) for back extensions

This one hurt. A lot. The DB swings and the oly lifting really killed me.

Comment #134 - Posted by: Pat at January 28, 2005 3:16 AM

Ouch, still feel wasted an hour later.

43:33, with enforced 2 minute break waiting for gear.

Did not do HSPUs

Comment #135 - Posted by: MikeY at January 29, 2005 2:58 PM



with the following changes:

60# assist on the pullups
60# DB press's for HSPU
45# Oly bar only for snatch

Comment #136 - Posted by: Rainmaker at January 29, 2005 3:57 PM

Oh, my. The Lenten season (a period of reflection, and purification of the flesh by self-mortification) began a few days early.



HSPUs became "kick up, lower down, collapse, repeat" after the first 4 or 5.

I haven't been able to do dips very well since falling on my shoulder a couple of months ago (although almost no other motion causes pain). Did the first 7 unassisted, then moved to the Gravitron machine for 30 lbs assistance.

All else as Rx'd.

Comment #137 - Posted by: davidjwood at January 30, 2005 4:12 PM
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