I just purchased a new rower for my home so I am going to sub the row for running tomorrow. I can't wait to use it.

Also, an update for Boston CrossFitters. We are growing. Since Colorado I have converted almost 30 people to the CrossFit way of life and the energy just keeps growing. Thank you so much Coach and Lauren. Your gift just continues to give. We will have to soon make a full affiliate out here.

Sorry, this is a bit out of order...
Pull ups/ dips:

6 rounds. Down to reps of 3 in short order. Used false grip on regular chinup bar. Normal dips. Harder than I thought...

Also Did 4 rounds of:

400m run
21 kettleball swings (50lb dumbbell)
21 knees to elbows.
Run
18-18
Run
15-15
Run
12-12

Then practiced snatch & c/j form.

Last two days did “Fight gone bad” for a score of 325 – 350 (lost exact count) w/ a 70 lb bar.

And: 5 rounds of
Row 500m
CJ 110lbs
Push Jerk 110lbs
15 jumping pull ups
15 push ups
in ~ 30 mins.

Couple of questions:

Snatch grip... closest hand grip you can while still allowing the shoulder mobility for the bar to “fall back”... or something else?

C&J... better to alternate lunge legs on the jerk, or pick a side and stick to it?

... I’m plenty strong to do the movement with 150lbs +, but over 150 my arms don’t want to flip back at the dead point... it’s a mental thing... scared of letting go, crushing myself, looking like an idiot beside the hot chick in the thong, etc. Suggestions?

... is everyone still using 75lbs for the “fight gone bad” workout, or are the dudes uping it to 135 (as it appears in the video...)

Thanks
Josh
Canmore AB

the run / kettleball / K to E time was 21:35

I am only going to answer one of your questions and let others do the rest:

Coach Burgener showed us how to determine which of your legs is the one to have in front for the jerk. If you were held at a lean forward and then whatever was holding you let go, you would naturally put one leg forward to stop you from falling. That is the leg you should have forward all the time on the jerks.

I'll tackle a couple...

Still 75# on FGB. Those are bumper plates.

Snatch grip, the bar should be 8-10" over your head at full lockout.

Give me the address of your gym. I'll need to scope that C&J problem out myself to see exactly how distracting those women are.

-D.

28 minutes as prescribed

For the Squats, are these with no weights? Just your body going up and down?

You got it Jeryd. No weights.

24.13

400 "knees-high" skips for 800m

Sit-ups done janda-style with sandbag behind feet, and were very poor!
1st set of squats unbroken, but this put me at a disadvantage for the later rounds. Still, I'm sure this is a good thing!

Feeling good now, think I will have to switch back to working out before work - just have to get used to waking up at 6 AM again!

-Substituted 800m rows for run
-Deep squats x 75
-Military situps-feet braced under rower x 75
x 3
-27:27

Well... I'm still impressed... if you go to the sidebar on the left & check out the Thophy case..the 1st challenge is TEN thats 10 consecutive muscle ups...somewhere in the frozen tundra of ? Wisconsin...the new standard was set by ...you guessed it KELLY.yesterday!!! once again Kelly thats fantastic!

Time 24:59

800s done on eliptical machine. Everything else as prescribed. My legs were fried.

sub rower for run:

800 row

did squats in broken sets of ten for 50

did sit ups on roman chair resembling "glute/ham sit ups" of cf journal 05/03, broken sets of 10 for 30

X3

26:00

Subbed 1000m rows for runs.

26 minutes or so; didn't use my chronometer.

3 rounds in 31:22, sit-up sets were all broken, sorta loafed the runs due to chronic heel pain.

And for the first post of the day, Congrats Neal! Can't wait for the Boston affiliate to become official. I'll be one of the first to join.

Who is starting a Boston affiliate? And where in Boston?

The soreness is finally starting to decrease to manageable levels. For anyone in their first or second week: it does get better! I was glad to see an abs/lower body workout today. It was still much harder than I thought it would be.
Time: 25:03, as Rxed.

Sub 600 Rope Jumps for 800. Varied styles
75 Squats
50 situps

Took it kind of slow today. Getting some kind of respiratory sickness.

Subbed the wod for "Helen" today in the effort to convert a non-believer.

Blew him out the water and loved it, another convert methinks!

Me (Karl) 12.39
Ali 14.06

29:52

First running WOD since injuring my foot, went for the easy option and used a treadmill. Last run was a row though, too busy.

18:21 as Rxd

21:57, but I did the whole thing in my p-mask.

22:31 - 16 degrees + -1 wind chill with 13 mph wind = darn cold for running and laying on the concrete road for situps!

Continuing to work on POSE running - my hams and calves can really feel it but there is no knee pain. It became hard to maintain proper frame rounds 2 & 3. Managed an easy 3:18 the first round, the second and third around 3:50. Those times are overall slightly better than my old style of running.

No breaks on squats or the unanchored situps.

Thanks again Dave!

Didn't get a chance to work out yesterday, so I've got a lot of catching up to do.

Workout #1:
OHS
5x95#
14x150# (arrrgh!)
15x150#

10 C&J singles w/155# and 1 minute rests.

RUN X 800
SQUATS X 75
LEG RAISES X 50
18:32
33DEGREES FARHENHEIT, LUNGS BURNED BAD
IT WAS WORTH THE PAIN

This WOD sounds fun. I am really glad that I have access to a program that allows you to get back on track(though slowly) after a brief time off.
I will post times later, from the cop gym
L8
Eric-SLC

is that the same perry out of ft. lewis?

29:29

920M for runs

Tim

Hi John,

I am in the Brookline area. The affiliate is in the earlly phases right now. I didn't know that you are in Boston. We should meet up sometime and talk.

800m
Squats to 90 deg. on chair
Feet secure on situps.
22:32

Was the gym my boss is opening in August..right on the beach.

we did

800m runs x 3
75 squats x 3
50 sit ups x 3
25 press ups x 3

Time 30 mins(estimate)

all on the beach...absolutely fantastic.

38 min as Rxd (although all sets of sit-ups and squats were broken).

BTW, is anyone doing crossfit in sacramento?

29:36. Broken sets of squats and sit-ups. Cooled down with handstand practice. Still lacking energy.

CF warmup X3

21:30

3 rds 32:35

4 min jump rope-rd.1
4 min spin bike-rd.2
2 min jp 2 min sp rd.3
75 squats
50 situps
all unbroken

three rounds 33:03 - however, the time was faster as I played good samaritan for a guy who twisted his ankle on the basketball court (potential guilt has a way of derailing my workouts...). The rounds look kinda like this:
1 - 800 run 25/25/25 squats; 25/25 situps (~9:30)
2 - 800 run (broken up third the way through) 25/25/25 squats; 25/25 situps (~22:30)
3 - 800 run 25/25/15/10 squats; 25/25 situps (33:03)

21:18 as perscribed
weighted pull-ups and dips

23:11

This is the best I've felt running in years!! All the goodmornings I've been doing to strengthen my hamstrings seem to have done the trick. I also focused on maintaining my pose form and keeping my lean. Only 2nd & 3rd rounds of situps were broken.

27:26 as RX'd.

Finished with some pullups, handstand work, and then a really hilly 6+ mile run.

20:30 with a slow transition time using a treadmill for the run portion. Really need to work on sit ups though very slow

31:55 as prescribed. Damn, there are some CF animals out there! Sub 22 is awesome and Perry's time of 18:21 is incredible.

34:34. Man my running slows me down. Any suggestions?
Finished with 10 ring dips/10 ring pull ups.
and 5 jump Muscle ups. Start with rings at or above shoulder level. I increased the height each time until the rings were above my ears. I think this will assist with the transition from pull up to dip. False grip to rolling hands around.
L8
Eric-SLC

24:13 as Rxed

23:13 as prescribed, all sets unbroken (a first for me, I think)

26:15

Felt good after a weeks vacation.

27:38 (outdoor track)
experimenting with controling/coping with asthma without an inhaler which hurts my times.

Complete three rounds for time of:
Run 800 meters (3:30/3:37/3:35)
75 Squats (75/40,20,15/40,20,15)
50reps (rd1: Glut-Ham sit-ups 30,10,10; rd2: knees-to-elbows 10,10,5,7,7,6,5; rd3: anchored incline sit-ups 25,15,10 - 1/2 max incline)
TOTAL TIME= 33:20 (9:19/13:53/10:09)
knees-to-elbows hurt time and body! & the variation made it a little more "fun" ;)

warm up with pull ups and handstands.

sit ups unanchored. Rowed instead of ran.
36 minutes.

18:08 as prescribed
I had a training partner that smoked me today...he finished in 16:31!!! He used to be a world class 800m runner so I don't feel so bad.

My O-lifting workout (done before the WOD)
1. Power snatch 6 singles w/90K
2. Behind the neck jerk worked up to 1x140K
3. Rack jerk from in front 3 singles w/120k
4. Clean worked up to 3 singles w/130k

We all should post our location when we post. This might help some of us to hook up and train together. Looking forward to tonights smoke session.

Mountain View, CA.

Sorry for posting 2x in a row...

Does anyone know of a gym in or near Mountain View, CA that has a decent set up for crossfit?

36 min.

runs 1 and 3 were 10 mph treadmill, no incline
"run" 2 was an 800m row in 3:35 (treadmills full)
squats were good depth, although my back form gets poor that deep (working on the flexibility thing)
situps were with toes anchored, knees bent, arms crossed on chest
(last run was after 30 situps b/c a treadmill opened up; finished the situps first thing after the run)

I find that I can't get my heartrate up on the rower as much as I can with the treadmill (weak arms and poor leg explosion compared to the faster leg turnover running, I suppose).

Subbed the rower for the Treadmill. Otherwise as prescribed.

28:10:90

As designated...15:50.51

Run splits @ ~2:50. WOD was #2 on the day, morning workout was a Run(3)-Swim(1)-Run(3).

23:26 as perscribed
San Diego California
Rob Field The rugby Pitch
(Thanx JP that is a good Idea)
Devonsemail@aol.com

Thanks for the workout information, Josh. It is much appreciated.

Matt G., you are a machine, bro. Great time.

As rx'd:
22:49

23:32

Used treadmill. Quads are fried. 1 or 2 breaks on the squats & situps in the 2nd and 3rd rounds.

Thanks for the compliment Brian. It was just a "let 'er rip" kind of afternoon.

a cook
as rx'd
19:52

25:43

Wife: 26:38 with 3:45/round on the elliptical (old split time for 800m -- it's been too long since she's actually been able to run for these WODs)

Grady Mac introduced me to this, and I introduced it to a friend of mine that I play rugby with, Devon, he likes it so far. I am excited to see how this helps my performance a month from now.

23:26 Devon
24:30 JP

27:42

Round 1 on treadmill (.5mi), situps unanchored.
Went to jump back on the treadmill and it had been stolen, so ran to a spin bike and rode for 4 min for rounds 2 and 3. Got that wonderful shaky feeling in my quads after this one. They were vibrating uncontrollably as I walked out of the gym.

WHAT!?!? Matt G. posted the best time? Very surprising :)

26:30 as Rxed. Some of you guys really fly. I did this straight through with no breaks except a sip of water.

Man it's obvious it's taking a while to bounce back from this flu.-I'm only 75%.
30min+.........
half way through the 2nd squats the energy level totally bottomed out!..had to 'walk' myself thru the remainder ofthe WOD.

Got two rounds before my fearful lack of condition killed me (and my knees).

43mins.

Would have taken longer, but Jim Rome was interviewing Bernard Hopkins right before I started, and that was a big motivational boost.

25:19

Took it kind of slow because of slight hip injury.

damnit there's 2 adrians now
27.02 as rxed, really slowwwwwwwwwwww

The Everett

1) Snatch 6x1 up to 160
2) Snatch balance only went up to 155 trying to get use to the movement before going heavy.
3) Rack jerk 3x1 with 185
4) Clean 3x1 working up to 225

X-fit as Rxed dune in 20:02

3 sets

75 Squats
75 Sit ups
900 meter run (300 meter track by house)

Time 25:21

Yestarday I asked for it. Today I got it. Ohhh the pain.

800m run
25 hindu squats, 25 unanchored sit-ups, 25 hs, 25 ua sit-ups, 25 hs

800m run
25 hindu squats, then I collapsed to the ground and stayed there for a long long time.

Took me about 25 mins to do the above. Only my third workout, so I'm cutting myself a little slack; this time.

Hudson Falls, NY

26:42 as Rx'd
went as fast as I could, almost puked

26:16 as Rxd in the cold wind of Fallon, NV.

1st run was in 3:07 and the others around 3:40. it was the squats that killed me. had to break them all up. and then i remembered to fully extend the hip (as per Eugene Allen's Crossfit Seminar summary) and they actually started to get a little easier, though slightly slower. situps were unanchored and unbroken. gotta work on my running and leg strength!

27:38.

I missed yesterday's WOD, (my son started throwing up when I started)
but I got my first muscle-up today. Then I did 3 more to make sure I wasn't hallucinating.
It wasn't a slow movement for me. I had to pull up aggressively with my arms to do it. My left elbow is killing me and the heels of my palms have the telltale red welt.
-Brandt

26:10 as RX'd.

Workout #3 today:

Cold weather made the 800m runs 'fun.' Squats had some very brief breaks after round 1. Sit-ups were anchored and unbroken. Looking forward to rest day. Time was 20:18.

I hate Matt G.
(I'm comin', bro... watch it... i can only get better)

25:29

the run is my weak link.
my stride sucks. i'm horribly inefficient.

nice work, Brandt! i def thought i cheated on my first one and repeated several times to be sure. also, i was all over the place on it but i started from a hang and eventually, w/ a crazy leg kick, made it to a support. enough about me...welcome to the club.

and now that i think about it, i dont think im an official member since i have no way of allowing anyone to verify...i may just have to borrow a family members camcorder.

I am stuck here at work till midnight after getting here at 8:00am and was bummed about missing the WOD. Then I figured out all I need to do this workout is me! My knee is still hurting so I will head out and get a jump rope and do the WOD subbing 4 or 5 min jumping rope then the 75 squats, 50 sit-ups and adding 25 push-ups. I don't need a fancy gym to workout.

I live in Edwardsville IL and work in St. Louis MO.

CF warmup

sub'd 1000m row for 800m run
38:56

phila, pa

960 M run was the only change. Time 26:23

960meter was the only change. I got 24:23.

as rx'd
18:55
dropped my shoes for the last run/per pose method and skimmed an extra 10 secs. can't maintain form for more than 50 meters without really focusing though

sub 1K row for 800m run
34:15
Yardley, Pa.
Mike Donnelly

27:15 as Rx'd

21:30 as Rx'ed. Excellent workout.

29:45, I think- had a watch malfunction. 800m on treadmill.

Congrats Brandt. I have been working on jump MU's. I feel they will help in the long run.
Good work to all.
Cya Manana
Eric-SLC

23:05
No breaks.
Should be under 20 next time.

Hope you're feeling better Hooger...

27:40
did situps yesterday so subbed pushups instead

31:20
Jim, maybe I need the inhaler!

Leanne did same workout but sub'd crunches for situps.

Did 2 rounds 25:43
-----------------------------

My wife's WOD 3 rounds:
Run 800m
20 Squats
15 Sit-ups

Time=24:30

C2 800 m row subbed for run
28:18 with lots of water breaks

As Rxed

24:16

21:45 as prescribed

felt great after 10 days in SE Asia eating fish and ant soup for b-fast, lunch & dinner.

32:30 as RX'd

I need to work on sit-ups.

23:18, sloppy sit ups

25:24 as RXed

What the hell? I never beat anybody! WOOT!

23:58 as rx'd

And now my legs are fried...
2 days in and I already look forward to an off day, (a very Napoleon Dynamite)YYYEEEESSSSSSS.

Did yesterday's WOD 'cause I know I need it. I've never done full range dips on rings before, and I've never done false grip pullups before.

2 rounds in 22:30

ring dips: 3+2+1+1+1+1+1
false grip pu: 3+2+1+2+2
ring dips: 3+3+1+1+1+1
false grip pu: 3+2+2+1+2

False grip is evil. Ring dips I really had to fight my way out of the bottom. This was perfect workout for me, just what I needed to work on. Took an extra 2:30 'cause I just had to finish round 2.

Gonna try this one tomorrow. Today I did Connor Martin's Crossfit class workout (modified*)

Totally AWESOME! 26:26

*Laura's Mods
25 Slam Ball X20# *"slammed" a 20# dumbbell
25 Snatch *25# OUCH mod from 45#
200 M Farmers Walk X 25-35# - *Used 20#dbs
25 Pull Ups * Not jumped but not DH - 25 singles
25 Push Press X *65# 13x7x5 (mod from 95#)
25 Push Ups - All standard. 5x5x5x4x3x3
25 *DB swings X 20# (mod from wall ball 12-14#)

I did the pullups from standing - arms not locked but not bent - pulled up lifting knees to bent position. Used kipping motion to get over the bar after the first few. Hence, Not dead hang, but not jumped. 25 reps for the workout and then about 6 or 7 more later to see if I was using any jump. NOPE no jump! But still need to work on starting in the DH position.

Now that I have a bar loaded with 25#, I think I'll do some OHS tomorrow, too.

Finished WOD as perscribed. Feet secured on situps finished 19:55

25:30

situps w/ feet under bar

27:54

WOD as rx'd.

18:59 as RX'd

then 40 pullups

Did yesterdays WOD first (had to skip it), then todays WOD:

yWOD: 5 rds of (10 False Grip Pullups (FGPU), 10 Ring Dips) and 8 FGPU

tWOD: 19:55 as prescribed

Slightly slower speed when running for tWOD due to outside temperature of -3 deg. Celsius.

All sets of Ring Dips for yWOD unbroken. The FGPUs did me in - I need to re-grip at bottom (doing them on knees due to missing height for hanging rings higher), and going for full ROM (rings to chest) is really hard.

well, i subbed 300m hill sprints, because that's what's right outside my gym. with that:
15:15
all squats broken into two sets, 40, 35.
situps unbroken.

hey, what's the word about a boton shop opening up? if anyone has any info, i'd love to hear it!

20:33.

Was in a wicked bad mood so I really punished myself today. Sprints on a treadmill at 9.5 then busted out the squats and situps. Broken sets but no resting. Thighs feeling good!

BTW, are there any CF'ers in the Fairfax, Va area?

Modified this one: 1000 meter row for run, otherwise as prescribed. 26.03.

24:40

Completed as Rx'd Friday 0430 w/ Doug.

Did one round (still recovering from the flu) substituted row 1K for running. Time 14:43. Will try three rounds on the San Rafael track this weekend to see what my "real" numbers are.

21:57

Slow as snot, I was. 34:30, though I am pretty sure I did 90 reps on the squats the last two rounds (lost count). Squats were the definite weak point.

day late
as RX'd 21:00
Jeff

27:44
"Running" on t-mill (I use the term running loosely...)

25:02

Ran outside in about -5 windchill. Cold...

21:32.

-D.

Since I've been back from the Santa Cruz seminar Croosfit is spreading like wild fire here at FT.Campbell.
My time as RXD 25:12
George P 26:29
Brian F 29:11
Bobby R 29.40
We all ran 1 mile to warm up and conducted the WOD. Today we ran 5 miles (training for Music city marathon) Thanks Coaches
v/R
John L

29:30, as Rx'd.

Situps over a swiss ball, full extension.

wod as prescribed:
3 rounds
run 800m
75 squats (a2a)
50 situps
time = 23:01

36:00
mile swim
Bad day, should have done this in under 30 min.

Run 800m
75 Squats
50 Chinees
For time of 31'01"15 (disappointing)

OK, so I'm a dumbass! Got it backasswards and did 75 sit ups and 50 squats.
Nonetheless, 800m rows were exquisite pain. Lots harder than I thought.
Time: 28:15
Smoked is what I am.
Matt G. did this in 15 min??? Oy!

Only 2 rounds. 34:19 AveHR142

About 30 mins. Had to use the gyms clock which isn't proper but either way I'm happy I got a reasonable time.
- 800m run
- 75 squats x 3
- 50 sit ups

27:39

,We are practicing not weightlifting but commitment'

A good one to come back from a cold from.
22:03

Shane: 23 Min, all unbroken!
Mindy: 30 Min

27:20
Did 75 hindu squats
then 75 butt to ankles squats
then 75 sumo squats

I'm not a real big fan of high rep situps because I think there are much better ways to train your midsection for strength and strength-endurance, but I said what the heck and did 'em anyway just for variety. I did 40 situps each round and then 10 (1 rep = 1 back and forth twist) full contact twists each round.

Matt

practiced hand stands

2 rounds - 20:00

22.13 (abmat style sit-ups done with a towel, these were the killer, all sit ups broken, all squats in one set)