cant wait to do this one tomorrow.

still got cindy to do but not sure which one to do first??

I've been meaning to get to this "challenge" ever since I saw it posted. Looking forward to it.

i knew he was part animal !!

Dan, are those flogging marks, or were you doing sit ups on the BBQ again?

(cool photo BTW)

Do we rest bar on the floor between each rep, just touch floor?
or can we hang clean?

Hey Dan - it looks like your gonna miss the pool but it is a nice dive anyway!

Hey all,

50 kg cleans x 10 reps and 15 BW pushups, for 5 rounds, 18 minutes total.

Sorry I didn't catch you in time Fi, maybe next time you come down.

Cheers from Sydney.

I knew this one would make it in as a WOD someday!

5:15

Tried keeping the one round per minute pace. I think this strategy works better than trying to go non-stop. Kept up the pace till the last round... I'll make it next time

height = 6'2"
weight = 200#
age = 31

used 50kg for the cleans
bw= 70kg
steves time=9.57
terry's time= 14.11

awesome workout

9:05
The cleans were unbroken until the last set. Great workout!

bout 22 min
cleans w/ 45 lb bar, all sets broken

wow. posting can be so humbling...

As RX'd 4:32
All power cleans(135 lb.) from the floor,full ROM on all push ups.
HR was 166 @ completion.
Great WOD
finished with 5 sets of back squats.
Taking the rest of the week off.Till next week.

Jeff

6:02 - 34 seconds faster!

Power cleans from floor.

I mean 28 seconds faster!

cfwux3

did this wed. w/95# knew what was about to happen so I boosted the weight up to 115#
time=11:50 pushups full rom. had to go for a walk after this 1.

4:29 - 85# power cleans all reps from the floor

1 mile run - 7:23

Unusually sore lower back, shoulders and forearms today...no OCS, GS or OHS training.

6:34, did muscle cleans instead of power cleans, working on arm speed

Good day, persuaded boyfriend Pete to try WOD for the first time. Warm-up - 1hr road bike ride.
Pete - bw 76kg, used 30kg as first time
5:40

Me - bw 57kg, used 20kg, pushups on knees
9:30 - pushups really hard after yesterday's WOD

16:29
used today's workout to work on form with cleans-
26# bar. Felt in a much better groove.
3 sets of military style pushups
2 sets of pushups on knees, but literally put my nose to the mat for those! :-)

This one almost killed me. I learned a valuable lesson today. No coffee before a serious CrossFit workout. I don't remember at any time during BUD/S my heart pounding so hard.

I did this one in 5:02. I was really upset because I wanted to beat the 5:00 minute time so badly. It took a few minutes to be able to breath again.

Then I worked Handstand Pushups and Deadlifts.

Great workout, thanks. What's next?

WOD
used 105lbs
9:58 and the forearms were toast. Almost dropped the bar due too weak grip.

Gina
used 55lbs
10:07

8:51 with 70# bar. First 5 pushups in each set were full body and last 10 from the knees. Someone offered to spot me when I was doing pullups in the warmup. I had to explain that I *want* to kip.

To start,
Yesterday: 20 miles of hiking {3 peaks in the Adirondack park; 15 miles w/ pack (12 kilos)}
25 degree incline press 70 kilosx10,10,9,8.
Weighted pull-up +15 kilosx10,10,9,9.
Bdw. 83 kilos
Until later...

Today I warmed up with a few minutes of jumping rope, dynamic stretching, and then did 5 3-minute rounds of shadow boxing(with punches, kicks, knees). Then I did today's WOD in 10:33 with 85 lbs, full ROM pushups.

One day behind, so I did Cindy today, 10 sets, followed by 5 X 25 of 5olb kettlebell swings as 'punishment' for falling behind schedule.

Some punishment, whew..

P.S., thx Matt G for the meal plan info.

Adios.

Heinz K.

Continuation,
PC 65 kilosx10x5
Ring push-upx15x5
Duration I think 7:37 (My body is jaded from
hiking).

5:26 as Rxed, pissed I didn't make the 5 min mark. No full contact cage matches for me!

8:37. I am still not always certain of the amount of weight to start with so:
1 set 10: 85#
2 sets 10: 75#
2 sets 10: 65#

Have to add to yesterday:
Local PD had a Women in Law Enforcement Challenge open to anyone where you had to do their physical agility test. 285 to get into the academy, anything over 400 is really good.

6ft chain link fence climb with 30yd run: 8.74 sec
6ft solid wall climb with 30 yd run: 11.71 sec
165# dummy drag 25ft: 18.4 sec
100yd obstacle: don't recall my time
500yd run: 1:48

Final Score: 495. AFTER I did Cindy in the morning since I thought the first day of the Challenge would just be orientation.

I took first place in my group. THANK YOU so much CF. I know I could not have gotten over that wall so fast if it had not been for the last 8 weeks training with you.

10:09

Used 115#

That was alot harder than it sounded.

CrossFit warm up x 3

60kg power clean - some ( or should that be lots) not touching the floor...need to work on that

5:10

Then did Cindy- 16 rounds +5+10+8 squats

11:47
Thought I could get this in under 10 min, that gives me something to shoot for next time.

Modified: due to injury (shoulder/elbow), skill (Oly Clean)& age (58)

Power Cleans 75# x 10, 10, 10, 10, 10
Pushups BW x 15, 15, 15, 15, 15
Time: 14:00

Comments: Rehabbing biceps tendon - AC problem. Used 75# to work on speed & technique and to ease into the shoulder. The shoulder is improving, I didn't want to "burn it at the stake of the ego" by getting ahead of it's remodeling phase.

As designated...6:12.07

Grip strength was the issue (I think due to an earlier workout). Had to break sets 4 and 5 of the cleans or drop the bar. Minus those interruptions I'd have been close to 5min.

Loved this one. I will add it to my list of favorites. When I want to blast my entire body I warm up with Cindy for 7-10 minutes rest for 2 then go into one of my favorites for getting fight ready. It is a BB complex of stiff leg deadlifts, rows, cleans from floor, pushpress, front squat. I start with 95 pounds rest 1 min, 115 rest 1 min, 135 rest 1 min, then go back down the ladder in weight. I start with 8reps first set and try to maintain that rep scheme but when I first started I had to go down to 4-6 on last 2-3 sets.

Oh great, I get to post right after Matt, lucky me.

Time: 13:25 w/ 115lbs cleans
I took it easy on this one. My shoulders are feeling the last couple days and I think it's about time for a scale back week.

Did the WOD at crossfit Racine. Men vs. Women today. The women won this time. :)
Women 11:55
Men 11:58
Thanks to Ryan for all the support today.
~Michael

Forgot to mention that the men used 95lbs for cleans and women used 45/65lb cleans.

After two consecutive days of heavy squats, I felt weak going into this one. And it showed.

WOD as posted:
4:54
12 seconds slower than last
More telling is the fact that I felt I worked harder this time than last.
Then did singles of cleans up to 205lbs.

Steveo

As Rx'd . . . 18:21. All sets broken. This workout actually forced me to improve my clean technique. I was actually faster on set 4,5 than I was on 1,2,3 b/c I finally stopped trying to just overpower the weight and started really utilizing good form.

New to cleans and the like, so used prescribed weight but only 5 reps instead of 10. All cleans hit the floor for full stoppage.

6:07. All sets of cleans broken. All sets of pushups unbroken.

Thought I would do better on this one.

12 minutes
First set 135 lbs
rest at 115 lbs

9:45 All sets unbroken. Nursing hamstring / deep calf (?) pull. Feels pretty good today.

19:45
55lbs-10reps
45lbs-10reps
50lbs-10reps
all push-ups on toes

re-write
19:45
55lbs-10reps
55lbs-10reps-failed last 2 reps
45lbs-10reps
50lbs-10reps
50lbs-10reps
all pu's on toes

Worked on powerclean form with 110# barbell.
10 PC and 15 Pushups
5 rounds 9:55, all sets unbroken.

6:15

Great WOD

Awesome times Kelly and Jeff

3:50 as Rx'd. Josh E. may do it fast than me but it won't be by much. I am not an elite person, this workout just plays to my strengths.

Finally,

Lisa 42.5 kilo PCx10x5
Push-upx15x5
Duration 8:30
Until Tuesday...

6:40 as Rx'd, smoked first two sets, slowed on third then 4th and 5th broken. Might have done better with a little pacing. As usual my cardiopulmonary not strength limits my performance, but is improving.

Sets done after 6 sets of SN with OHS singles as a warmup with 135

16:08

95 lbs cleans

Coach is just pure evil... pulling out this workout on the day after a UFC. I was so inspired to test myself with a workout used to guage UFC fighters that I ended up being tapped out by Pukie!!!

As prescribed:

7:47

All sets unbroken, first 2 sets right in a row took 50 second each (on pace to break 5:00). At 1:50, I had to rest a minute, then I did sets 3, 4 and 5 in under a minute each with a minute rest in between. And by rest I mean on my elbows and knees gasping for air.

I had a buzz for 20 minutes after this one!!

-Phil

AM - hill sprints

PM - WOD as Rxd - 8:34
clean form sucked, legs and grip were hurting.

3 x CFWU
BWT 220
as rx'd 5:58
Set 1-3 was no issues got done in 45 to 50 secs to rest for 10 sec. The last two got me, I hit a wall.

Ran 3 miles @ 7:45 for a cool down

Did 3 rounds on the heavy bag @ 3 min a piece.

As rx'd. No bumper plates
7:39.
Broken sets on 4 & 5 gasping for air. Great Workout. Can't wait to break 6:30 next time.

Husband and wife, 47 & 48.

His: Rx @ 18:59
Hers: 45lb cleans @ 12:47

As directed- 7:50

After the first set all the cleans were broken, in order to maintain reasonable form, and to catch my breath.

sub'd 115 lbs for first set
sub'd 95 lbs for last four sets

unbroken except for last set of Cleans

10:20

will be scaling down or resting next week.

As Rx'ed= 8:29.

6:24

BW = 145

Did the WOD after a day of sailing, with an angry sunburn.

9:57 as rx'd. God my cleans are horrible...Grip was a major issue.

5:35

Cleans were done with my 80# heavy bag. You could probably tack on an additional 1:30 if I were to have used a 135# bar. However, the awkwardness of the bag made it very interesting.

Sandy: 8'06"

cfwu x3

6:41 w/ 115# power cleans...if theres a next time, ill go heavier. this made me realize how much easier power cleans are for me as compared to squat cleans...its ridiculous.

As Rxd 4:50

10:25 w/ 90# on Smith machine

I was pleasantly surprised that I was able to complete all rounds of PUs w/o breaks, especially after Cindy yesterday.

By the way, since there are no free barbells at my gym, would it be better to use dumbbells instead of the Smith machine?

6:36 as Rx'd, great workout.

9:27
power pushup
clean
(10) (15)
(5/5) (15)
(6/4) (15)
(6/4) (15)
(7/3) (15)
Did not go to full front squat on power cleans. Still, when I had finished, it felt like I had just sand papered a wildcat's butt in a phone booth. Lotsa fun!

7:45ish..kind of lost my memory in the disorientation of where I started on the wall clock.
I'm fairly certain of the time.
The LOWERING of the weight is what seems to require the most energy.Are there any tips here?

5:58
75lb cleans

14:20 as Rx'd. All Power cleans were broken. Pushups were unbroken. Hams are fried!

11:55 with 115#, I have a cold so this was pretty hard.

9:53 with 85#. Pretty dismal. Should have listened to my head instead of my ego and lowered the weight... Followed 7+ hrs of wood hauling and stacking (again).

20 swipes, 10# clubs
40 swipes, 15# clubs

Spent the day at the casino near Mike B. so no WOD.
This looks like tomorrow, and I can't wait!

Dan,
That can't be your home, can it? I didn't think there was that much real estate in the SF area!
Slapping push ups rule!
see you in Vegas dude!

REST DAY

Lynne - you should do the WOD before stacking and hauling three cord of wood.....

Or wait for me to visit so we can do wood hauling and stacking for time - it would make a great video, especially when a spider makes it's debut....:)

Did Cindy yesterday...my first crossfit w/o.

11 Rounds
Pull ups broken after round 6
Push ups no problem
Squats with 135lbs; struggled/shook after round 9...after blowing chunks.

Doesn't look that difficult on "paper"

Ouch!

I am ecstatic to post a
7:09

i am now losing my ability to type...

p.s. i am nowhere near the elite xfitters.

yay!!!

I subbed 95# for power cleans. 9:53. This is going to become a favorite benchmark for me.

now that i've gotten my fingers to work again...
i have to say, that hurt.
i am sweating bullets right now.

i feel good.
that was a validating workout. i needed that.

but in all fairness, i don't feel this was a comprehensive test. I think Fight on Friday would be a better overall test.

7:30 as Rx'd

Wife:
9:10 w/ 80# cleans from the floor (no bumper plates) and regular push-ups on toes.

one last thing...
you guys with the sub 5s - that's phenomenal. i can't even fathom it. maybe when i can fathom it i'll have a chance at achieving it.

11:00 minutes for the workout. Had to scale down progessively to 115. Finished with hang cleans.

Made up Cindy-13 rounds. Really, realy trashed.........

Sunday, June 5, 5:00pm

Power clean, 89 pounds, 10 reps
Push-ups, 15 reps
5 rounds for time of 10'31"56

Heart rate limiting factor.

11:58 w/75# (the only weights that I currently own)
Still easing into CF (3rd week)...push-ups were the weak link w/broken sets

6:16

Should have read the posting to see 5 min was a benchmark! Bench Pressed beforehand and I don't think that helped:)

subbed 115# for the cleans.
finished in 10:50.
how can something that look so easy be so hard?

rounds went like this:
1:24/2:05/2:29/2:22/2:28

all cleans execpt first round broken 5/5.

8:50 as rxed

bw=205. as Rx'd. 10:47. Grip strength on 4th/5th set was issue. This one was harder than I thought it would be...

weight as rx'd but dropped to 7 reps on cleans.
press ups as rx'd

10:07

As RXd 5:09.

4:19

I actually tried to just bull through it as fast as I could and not pace myself. I did it, but felt like puking afterward. My forearms especially sore. Gonna sleep well tonight.

Have not posted in a while. As long as I did it all correctly.

3:46

As Rxed. About 6:00, according to the wall clock. A day late. Apparently a dollar short, too!
BW 185

8:35, as Rx'd.

Better than last time (9:20), but not as much better as I was hoping for.

9:48 w/ 60# cleans from the floor.

Did this yesterday, just now posting.

95# cleans from floor. PUs chest to floor.

9:48

50KG cleansx10
15bw push-ups

5sets 4.52

need to try upping the weight next time,tough workout.

10:00 +/- 1 min. Watch trouble!

50 kg power cleans

12:02
95lbs
better wind would improve my speed.

As Rx'ed in 6:30.

Afterwards I tried my 2005 deadlift goal of 335-lbs. Meeting that goal just wasn't in the cards today, so I finished with 3 deadlifts at 245-lbs.

As Rx'd w/out a sure clock time in about 8 min.
Broke 6-4 reps on last 2 sets of cleans.

As RX for the first 3 rds (from the floor)
Since I had to break rds 4/5 did as follows:
5 x PC, 15 x PU, 5 x PC, 15 x PU
5 x PC, 15 x PU, 5 x PC, 15 x PU
19:08

Rules for Gun Fighting: #3

Only hits count, the only thing worse then a miss is a slow miss.

100lbs power cleans instead of 135lbs. Time was 7:02

Thought this one was gonna be a breeze, but I always forget just how much cleans take outta me. Those push-ups were much harder than they had any right to be.

95# power cleans
7:21.0

7:18

10:20 as Rx'd

As usual for me, wind was the weakest link.

15 minutes

1st Round 135 and 15 pu
2nd Round 135 and 15 pu - both sets broken
3rd Round 105 and 15 pu
4th Round 105 and 15 pu - both sets broken
5th Round 105 and 15 pu - both sets broken

as Rxed. All sets unbroken 6:36
This is one of those things that on paper looks pretty easy. WOW!!!!!!!!!!!!!
Anyone who can does this sub 5 is a MAN.
The weight wasn't a problem, but cardiovascularly you have to be in incredible shape to do this under 5.
Followed this with deadlifts
225x6 245x6 265x6 275x6 295x5

I got my first MU in warm-ups, but the euphoria was quickly replaced with gasping for air in this WOD. Better wind will improve my time, but the real limiting factor was grip. Had to re-grip and work grip so all sets were broken into 4s and 5s on the cleans. No problem on the push-ups.

7:42

Rested a few minutes and tried the bench/pull-up WOD, but after 3 rounds it just wasn't happening (24/19, 9/9, 8/9). So, I did a round of FGB: total of 113.

Tried another MU, but no pop.

17:24 as RX'd. Only my second WOD since my 10 day vacation and yowza! Maybe I should have used less weight on the power cleans. Ah, well!

14:30 with 40kg.

BTW=150. Back of the pack. Representing for the little guys...

09:37

-D.

10:50 as rx'd
3rd/4th/5th sets of cleans broken into 2 sets
bwt-172
lots of room for improvement on this one

My fouth Crossfit WOD. I though I would have a chance at doing this one worth a darn given my lifting back ground but no go.

First round finished after 1:15
Second 4:53
Third 8:45
Fourth 12:48
Fifth 16:09

Though I might actually puke after the second round so I decided to slow it down. Looking forward to a rest day tomorrow.

Warmup: 2000m row with 500m sprint 1/2 way (1:50 for sprint).
WOD: 115# power cleans & pushups, 9:40
Finished w/ 50 situps, last 5 holding pug overhead.

First post in a week, been in Palm Springs. The resort wanted $16.00 per day per person to use the gym. I used the park down the street for free.Today as perscribed 6:07 plus some ab work.

Made the mistake of doing this after a 16 round Cindy as a warm up.
16:26 No subs.
My clean is stronger than ever, so I think this is a good baseline.
Next week I'll shoot for a 3 minute improvement.

4:39

Broken (115# bar x 12 reps) 13:38. Nice feeling, but didn't sell out like I should've.

4:27

About a 30 second improvement over the first time I tried this. This time I used my old 1" bar and smaller diameter steel plates (touched the floor pretty hard toward the end).

Now If I could only get my score for Elizabeth down that low. . .

big kev 19.45

Modified
HANG PC - 135 x 10
Pushups x 15
Time = 5:08

OHS - bdywt x 15 singles, 30 sec rest
Max chins = 33

8:15 as Rx'd

Cleans were broken after the 2nd rd (6-4).

Tim

Oof, this one was, how to say it? A RIGHT B4STARD, I think. Did it Monday and knew I wouldn't be anywhere near 5 minutes, but wasn't as bad as I'd expected. Somebody owes me a new callous, though, I had a big one rip off doing these cleans. Ouch.

Anyway, I surprised myself by being able to do all the reps as RX'd, pushups unbroken, cleans broken on the last three sets - 5/5, 5/5, and then 4/3/2 with a failure/2. One more pound or one more rep would have *killed* me. Nice workout! Oh, yeah - time was 9:55, so I don't feel too bad about myself.

SF,
Andy M

wod as prescribed.
time = 7:16
BW = 166#

Gave this a go after doing a fractured Fran yesterday.

6.28 with 55kg. Went a little lighter than Rx-ed as I have not done cleans before but did okay. Still work to be done though ... I am certain a properly performed clean shouldn't leave me with bruised collarbones, should it??

Anyways, felt good and I must be slowly getting the posterior chain into gear as my glutes are kicking my ass!!

Cheers, Kempie

16:40
Power cleans @ 115 lb
Wow!

did this yesterday, just didn't post it 'til now.
CFwux3 rounds
95# Power cleans from floor--got the first set unbroken
also got 1-2 sets of the pushups unbroken
time: 9:53

14:02
powerclean 50kg

Guess I'm not ready to go professional yet.
But what a rush.

7:47 as Rx'd

11:53, as prescribed.

Drew, one of my players (high school girls basketball), did it subbing 45# on the cleans and 10 pushups. Her time was 10:37.

11:26
BROKEN SETS ON CLEANS 5reps-5reps-15 pushups x 5RDS

16:30

This was not a little guy's WOD. At BW=64kg, the cleans were about 95% BW!

Still, I figured if I could get done in < 20mins, it was worthwhile; so mission accomplished.

bw=180

8:25 Harder then it looks!

Took me about 11-12 mins (I was using my mobile phone (cell phone) for my stopwatch and it helpfully decided to malfunction halfway through - so I just had to go by the clock.) Took the Barry Cooper 80% approach, wanted to leave something in the tank for Sunday's painstorm!

I agree, this one looked easier on paper
Subed 100lbs cleans
pushups were no problem, wind was
8:12
warmed up with Javorek's dumbell complex 3
after WOD did J's Dumbell general fitness #2 training.
Weighted pullups and a tired bike ride home
I'm going to work on my clean weight and times, hope to be close to 5 mins

(*posting now for future personal records)

Used 115lbs pwr cln

** lost record - memory says approx 9min

I finally got to this WOD today:
BW=204
7:32.25 total, first 2 rounds @ 2 minutes on the dot w/ both rounds unbroken, then the wheels fell off and it was 6 & 4 on the PCs, pushups were easy. Nice and quick, but tough.