those are some big dudes!

Another butt kicker. What else did I expect!

Howdy Crossfiters, from everyone at UCO

We have a question that we're sure has been asked a thousand times, but not by us so here it is.

Were do you guys stand on the size issue. One group says size is not nessary to be strong and athletic,it just takes extra work to maintain, ie "food and curls".( this is were I stand too, even though I'm 180 often mistaken fo 200lber)

The other half says that you can't honestley be the best all around athlete without being a big boy. Or to put it another way a 240lber even with a little extra fat will always beat a 180 pounder with no fat. These are typiclly the jocks. but just to put it to rest we're asking you guys because we all agree your all awsome athletes, and that is the true goal, to be athletic.

I think that each has its advantages...take a 200lb guy out climbing, and they are usually at a disadvantage as compared to the smaller guys. Same with gymnastics and many of the coordination/stregth-to-weight ratio specific acitivities. On the other hand, pit a smaller guy agains the big dogs in the gym with power-lifts and olympic lifts, and the big guys will come out on top. That is why crossfit mixes them both, to level the playing ground and address the weakness of each athlete while still allowing them to improve on their strengths at the same time.

Just my .02

WOD looks like some good stuff, ought to be fun.

In response to the prev. post, it's my opinion that "size" in and of itself has nothing to do with "athleticism". In my experience CrossFit develops a body to it's optimum size for what it needs to do, whether it's run touchdowns or catch bad guys.

Size has absolutely nothing to do with it. Just ask some of the military guys out there. If the little guy has heart, the big guy will get his ass kicked.

I constantly think about this issue. Being a 6' 215-220lb-er, i look at these numbers from Saturday's WOD and think, "Man, I have a long way to go". I routinely find myself physically able to push further but limited by respiration. "Fran" had me inhaling the gym i was puffing so hard. 21 95# thrusters seriously challenged my anaerobic skills. "Kelly"'s initial 400m run passed quickly but returning after 30 box jumps and 30 thrusters, i was beaten down to a much slower speed. Strength wise, i've got that covered. However, Crossfit is able to spotlight my physical weaknesses over and over again. I have no choice but to keep pushing.

Question: when the Rx is, say, "45 pound barbell Thruster" would that require using a standard bar on it's own, or a bar with an additional 45 lbs added?

Many thanks!

45 lbs thruster: Weight is total weight. Just the bar. Sounded easy the first time...

Great stuff...once again

time: 16:48
treadmill run at 3% incline

thanks

Josh
USN

"Tabata Something Else"
I know I'm late, but flew into Wake Isl. today and hadn't done yesterdays yet.
cfwu x3 subbed back extensions for pull-ups
Pull-ups=17,10,9,8,8,8,8,9
Push-ups=56,29,19,16,14,15,15,14
sit-ups=38,27,21,21,18,17,14,15Squats=33,32,33,34,36,32,33,44
Feet anchored on the sit-ups(Form was bad w/hands comeing off shoulders. I was trying to hold my watch so I could keep track of the time)
I'm not sure if the squats were supposed to be done a certain way. I did them w/no weight and worked on form. Pull-ups were straight for the first 2 sets. Then kipped. Great work out! Especially when you're jet lagged. Has anyone started a Crossfit Wake Island yet?

Hey DJ,

You should post your results for the WOD on the day it was assigned. Makes it easier to find later or when this workout comes up again.

Enjoy Wake. You better get out and do some fuishing!

400mrun
45# thrusters 50reps 15-20-15
400mrun
50burpees 25-25
400mrun
50 hsc's 45# 25-25
400mrun

=25.58.62

Steven N
Thanks,I realized that after I posted it and thought about it. I was also looking for some feed back on the squats and if maybe I was doing them too quickly? As for the fishing, I will definatley do alot. I also heared that there is a bad case of 3-hole disease around here. ;) Let me know if I can freeze some for ya.
DJ

16:43

first and last 25m of the runs were on stairs
elevation ~ 1/2 mile
temp 110-115deg

"was up" 2 all my bud/s out there

no more than 45 min...forgot to look at my clock...no barbell so worked on form with 20lbs worth of dumbells, but still kicked my ass, and form still sucked on hsc...still less than a month into this so really trying not to get discouraged...

1 mile run followed by WOD - 31.47

Baz

Hi all,
Workout as follows
Lisa {Run 400m, Thruster 15 kilosx50, Run 400m, Burpees(no push-up)x50 , Run 400m, HSQC 15 kilosx, Run 400m. Duration 25:00.

Jon Run 2.1 miles 14:43, (HSC&PP 40 kilosx10, Ring push-upx12)x5 (9:00). Total duration 23:43.
Average HR 160 bpm.
Until tomorrow...

Addition,
Lisa {HSQC was w/15 kilos for 50 reps}.

27:18

Substituted Treadmill for run

21:50

Whoever invented the burpee is a sick person

20.08. I think some of the cleans were power cleans, but was in too much pain to remember/care

burpees poor, almost scrambling up rather than a crisp backwards and forward.

Never take a month off crossfit

One more thing.....

New PR for pull-ups before WOD: 31

Kip needs some work, but a far improvement from the 15 I could do when I first started crossfit 5 months ago. Going for 40.

as Rx'd

25:02

thrusters: unbroken
burpees:25-15-5-5
hsc:25-15-10

btw, i was so focused on getting up early to do the WOD, i had my first Crossfit dream... yikes

21:05

56 pushups in 20 seconds is not possible. bobbing the head 56 times in 20 seconds is not possible.

Did not have access to the gym today.
Replaced thrusters with jump squats and subbed another set of burpee's for cleans
22:26

Ok, who p***ed off the Glassmans? That was a nice sack of evil to wake up to on a Sunday morning. Thought i was going to cry at one point.

As RXed.

Total time: 20:09

400m: 2:18
Thrusters: unbroken: 1:37
400m: 2:58
Burpees: 11, 4, 10, 10, 7, 8: 4:31
400m: 2:55
HSC: 20, 20, 10: 3:05
400m: 2:45

Running still really sucks. Happy with the unbroken thrusters; not so happy with the broken everything else. All burpees done with pushup and jump. All HSC done with a full squat. Pukie was chasing me on the last 400m, but i managed to outrun him.

17:12 ...but rowed instead & @ best all burpees had omly about one inch of "demi" jumps after the pushup portion..:
"THEY SAY TOO MUCH OF ANYTHING IS NOT GOOD FOR YOU BABY' Barry White

33:10
treadmills runs 1% incline
20# thrusters x50
burpees X 50... improve to 12 reps vs 8 reps before broken
20# hsc never done before
wts lite as form still new to me for ol's
all sets broken- 20-60 sec rests

Hi,

Just wondering if anyone could tell me if theres a big difference between doing the WOD as prescribed each day and doing the list of the 'named workouts' i.e fran, kelly, etc. each day?

Like do the named workouts have something different about them in particular ? or are they generally tougher etc? I am new to cross fit and i will have periods were i wont have access to the internet for a month or so, so i was wondering if just having a list of the named workouts and choosing them at random would be just as good ? better? worse?

Also, "tabata this" and "fight gone bad", would it be okay to base my whole conditioning program on the named WODs and the two i just mentioned ? is this an okay way to go about it?

Thanks,

Igor.

ME Black Box day. Did the OHS/FS/BS 5x1 each WOD.
OHS 95-105-115-120-135
FS 140-150-160-170-175(PR)
BS 180(fail)-180-185-190-190(PR)

FS PR was by 5, BS by 10. These gains were made in two weeks, and this despite tabata squats yesterday.

19:47

First time lifting in running shoes....felt really wierd, but changing shoes would have added a lot of time.

21:50 with some serious "suck" factor on the burpees/with pushup. BTW, thanks for posting our Team MOSUL picture. We are picking up steam and more folks are getting on the CF program.

24:07

Felt a bit nauseous on the 3rd 400 right after the burpees. Lost some time on the Hang Squat Cleans cuz I was trying to do them with proper form. Tried to really concentrate on the hip pop and shrug but my body just wants to do power cleans when there isn't too much weight on the bar like today. Good workout!

WOD-11:30
Didn't do hanging squat cleans, didn't reallly know what they were, had trouble getting the slideshow to work on the old computer this morning. Did everything else, thrusters did a set of 20 then a set of 30 with a ten second break, the first 400 was fast but then they got slower and slower, burpees sucked did them with a pushup, no jump, unbroken. Good workout though. Almost puked.

18:32 - 45# butt to ankles thrusters, burpees with pushup and jump with hands overhead, 45# hang squat cleans. This is a good one.

Hi Igor,

if you know when you're going to be away from the internet in advance, you could simply choose a month from the archives and print out the workouts from then (e.g. go back to September 2004 and do all those workouts this month). I've been doing this as I have intermittent internet access, and it works just fine - you're still getting all the benefits of variation, you just know in advance what you're doing.

The monthly archives are linked from the front page, basically they're all of the form
http://www.crossfit.com/mt-archive2/YYYY_MM.html

e.g. http://www.crossfit.com/mt-archive2/2004_09.html for last September.

Hope that helps.

Glasgow Half Marathon today

time - 2 hours 2 mins

18:49

Runs on treadmill

"Managed" the Burpees by doing 10 reps, then
sucked wind for ~ 10 seconds; did them with
push-up and jump and didn't want them to get
sloppy. This helped to keep the movement
explosive.

Thrusters unbroken, HSC's unbroken with slight
pauses to make sure I was shrugging the bar
with my shoulders and not reverse curling it.
Both done with full depth squats.

Good one, Thanks Coach!

Subbed rowing for runs.

23:50

Well played Davie!

Proud of ya big man!

28:08 as prescribed, burpees with push-up and jump

After looking at times, was shooting for under 35 minutes.... so I'm happy with:
24:55
-had to dodge some traffic too.
Used the prescribed 45# barbell and did full burpees, hands overhead.

Felt a little sick coming on during the last run. Great workout!

Sweat was pouring during this WOD.

Total time: 29:43:62

Sub'd 45lb overhead squats for Hand Squat clean.

I came so close to getting my pukie shirt...

Runs were done on the hill in front of my house...I'm assuming they are somewhere between 350 and 500m up and back. Still a limited ROM in my left knee, so the thrusters were more like a bit lower push-press, and the barbell hang squat-clean was a little less...squatty :D 50 burpees are a beast...GREAT WORKOUT!

21:45

21:27

Used a 40lbs. bag of grass seed since I didn't have a barbell. Good workout.

Ray

I love push ups, but 56 in 20 sec???? I'm challenging all my friends to this, so far 42 half way decent ones is the record, i believe it is possible, but form has undoutably been comprimised.
Question: Why do all the crossfit "elites" (you know who are) post so rarely if at all? I wanna' some ridculous times to look up too.

finished at 22mins

23:37

Ruthless Training Concepts of Va.

No Push Ups or Jumps in the Burpees,rest as RX'd

Pari 31:39
JeffT 12:48, pulse of 142 @ conclusion

Jeff

24:40 I used 25 pound dumbells because I didn't have an o bar today. burpees &%#%^$!!!!

23:09

as RX'd 30:07

Gina:
30:29
thrusters subbed 24lbs.

27:11, all sets broken to 5s and 10s, used Gen III sloshy barbell.

What is recommended grip width on HSCs?

22:25

Due to foot pain, I did my own work out.

50 jumping pull-ups with neg hang.
50 thrusters with 15lb barbell
50 overhead squats 15lb barbell
50 push ups
50 dumbbell swings

23:40
as Rx'd except
went 10burpees+20yd run x5
(instead of 50burpees+400)

27:05
Had to use 45lb plate for thrusters and HSCs because of proximity to treadmill. Burpees toward the end in sets of 5. Still awkward on HSCs. Great workout.

this is a response to broncho's post.
my answer is: BOTH SIDES ARE WRONG IF THEY ARGUE THEIR SIDE IS AN ABSOLUTE RULE.
----------------------------------------
you asked a question that is subject to an enormous amount of variables.
*as an example, if we are playing football (american football that is) i would take an athletic 240lb guy over an athletic 180 any day if they are playing middle linebacker. change the position to cornerback and the roles are reversed. the 240lb guy would be worthless.
where strength is concerned i have seen 185 cornerbacks in college football that have higher weight totals than the linebackers in bench, squat, and deadlift. that does not mean i want the 185 guy playing linebacker. when a 300lb lineman comes to block you, 185lbs is basically not enough to shed the block and make a tackle.
-------------------------------
*another example is military application, i.e. combat arms units. many miltary men in special ops are not particularly large. many range in the 150 to 200 lb range with some even higher, but most tend to be lighter than 200lbs. part of that is basic efficiency. the nature of moving long distances over terrain while carrying heavy packs tends to force the body to become as efficient as possible. one of the ways it does this is by shedding excess weight over time. the likelihood of seeing a fat army ranger is low.
just watch the best ranger competition-avg wt and ht is 165lbs and 5'9".

-------------------------------
*a last example of the question might be decathletes. if you look at them you may find they fall in the middle of the equation. no bodyfat to speak of but they are generally bigger than sprinters and other track athletes except the shotputters and hammerthrowers and many people still consider them the best "all around athletes in the world". they are generally not world class in any one event but can do many events well because they are just big enough or small enough to perform many events at a high level. too small and they will have difficulty in several events and if they are too big they will have difficulty in many events.
-------------------------------
as a firm rule covering all sports or athletic events neither argument applies.
-to be strong and athletic you can be either large or small, only the sport or athletic event may dictate to a certain degree if large or small is more advantageous.

Team Ruthless 2 Crossfit VA
Smith, Time - 23:06
Used a 60 to 65lb log
That's real wood we are talking.

All as Rx'd.

Jason 15:21
Leo 14:54
Tyler 21:50

39:03

oh legs, back

22:09

thrusters broken: 31/19
burpees broken: 15/10/15/10
hang squat cleans broken: 25/15/10

~36 min.

Runs were super slow today. Thrusters & burpees broken in the middle. HSCs slow, unbroken and full depth. I've been concentrating lately on using the arms only to pull under the bar. My catches are getting lower each workout, but I haven't started catching heavier weights that low - still trying to overcome my bad habit of power cleaning.

Broncho's,

Check your email.

by the way, what took you so long, Matt? gettin' lazy in that helicopter?

16:34. Biked 1/2 mile vice running. Didn't have very good form on the HSCs - got lazy b/c bar was so light.

27:43 as Rx'ed

Thrusters, Burpees (like video link) and HSCs were broke.

Burpees killed my legs and my time.

As rx'd 20:52--I hate BURPEES.......

I thought I was either going to have a stroke or a heart attack during this exercise. I actually felt a numbing feeling on my left cheek down to my left hand for a bit. It was freaky.

Anyway, I finished the exercise in 27:33.40.

The runs weren't bad...at first. My first run was at 9.5. The thrusters were broken.

Second run was at 9.5. The burpess were VERY broken.

Third run started at 9.5 and ended at 6.0. The Hang Cleans were broken.

Fourth run started at 6.0 and ended at 9.0.

Great exercise. I think my heart needed that real kick in the butt.

CF Rocks.

32:32

400m run = 200m uphill/200m downhill

400m run
50 45lbs barbell thrusters (broken, not too badly)
400m run
50 burpees with pushup & jump hands overhead (badly broken, burpees were invented by the devil himself)
400m run
50 45lbs hang squat cleans (broken, not too badly)
400m run

Started with 3 rounds of Crossfit warmup.

Didn't have access to a bar, so used my 1 pood kettlebells instead. That made the hang squat cleans interesting.

First 400: 1:27
Last 400: 2:20 (yikes)

Thrusters: 25/10/10/5
Burpees: 10/10/10/10/10 (these killed not only my time but also my quads. If I'm supposed to be jumping off of my heels, I did them all wrong)
HSC: 20/10/10/10

22:00

Coach, I really don't know how you keep coming up with such mean workouts. Kudos.

Weight 79.7kg, body fat 12.7%.

Time 22.20 as prescribed. Thrusters and snatch slow, but unbroken. Improve on 21 unbroken burpees unbroken.

20:29

as RX'd:

27:12

a little hungover today but the hang squat cleans hurt me worse...
what's up dood. good work brother.

19:59

36:05

400 as RX'd-everything else broken

not bad Bill.

Skipped this one for a 150lb sand bag run (Rutman Mile).

15:04 B.W. 185

35 seconds better than last time. Gonna add weight for next run.

21:58 as Rx'd
however the stop button on my watch got bumped during the HSC so could be off by as little as 20 sec to 2 min.
seemed like i had to practical crawl the 3rd round of 400 after the burpees.

19:50

A grueling 22min 29sec

Super fun WOD conducted outside on the track. Time: 13:20

Greg Amundson

19:37 as rxed, tough one, loved it.

4 of us and only one oly bar, so we substituted pull-ups for hang-cleans. Awesome workout.

~27:00

18:19 as rx'd

Great WOD!

Muay Thai in AM

WOD
400m - 141
50# Barbell Thrusters - 25,25
400m - 140
50 Burpees - 10,5,10,5,5,10,10 (55 total)
400 - 139
50# Hang Squat Clean - 10,10,10,10,10
400m - 138

26:02 Minutes
BW 203

Thanks!

wod - estimated run distance down driveway.
thrusters 25, 25
burpees w/pushup and jump w/hands overhead
time - 17:57
great workout after dinner!

Darlene: 27'26"

21:13 Burpees SUCK

Oh, If you're reading....Dezern, Hoo Yah
Good Luck with FMF coming up soon, I'll be there in Feburary.

22:50

Runs on a treadmill, sloppy burpees with just a few inch jump took 7 minutes.

Got so excited about doing my WOD this morning, I didn't read it proplerly. Did a second set of Thrusters instead of HSC...Damn
Total time....18.06 min

worked from open to close at my gym today...however, i snuck in a warmup and most of the WOD (my knees dont like burpees anyway):

cfwu x3

WOD:
400m (treadmill)
50 thrusters, 45# barbell
400m
50 hsc, 45# barbell
400m

time: ~12:30...i really liked this one. depending on tomorrow's WOD, i might go for the full version tomorrow. when i got home i made up for what i missed:

for time (all weighted exercises w/ a 25# med ball):
50 push press tosses
50 kte
50 hsc thrusters
50 reverse hollow rocks
50 swings

time: 16:20...w/ the pp tosses i wanted to focus on unmuted hip function and initiating movement from core. also, w/ the reverse hollow rocks, i originally wanted to do glute-ham raises but couldnt rig anything up. while doing them i felt and mustve looked like i was having a seizure (fortunately i did them in my room) and when i got up, my hamstrings were all cramped up...i dont think ill ever do these again.

handstand practice later.

20:22

15:56.94 as Rx'd

Wife: 20:15 as Rx'd!!!! (I don't get to say that very often)

Hey thanks a lot nick! i appreciate it, i will do that.

Thanks,

Igor

23:21
400 - 1:54
Thrusters 3:16
400 - 2:06
Wretchees 6:43
400 - 2:05
HSC's - 5:16
400 - 1:59
20 dumbells used

22:20
treadmill run 8 mph

Total time: 33:49

Distance ran was probably closer to 500M = 250M uphill / 250M downhill in the rain - which may have helped!

splits...
run - 2:57
50 thrusters (broken 15/15/10/10) - 3:06
Run - 3:06
50 Burpees (broken, 5x10) - 10:07 (a killer)
Run - 3:22
50 hang squat cleans (broken 20/15/15) - 8:20
Run - 2:51

Neighbors starting to wonder about me....

WOD
tabata something else
pullups x 6 (last couple were jump-negatives)
pushups x 8
situps x 8
squats x 8

For time:
Run 400 meters (8mi/hr)
45 pound barbell Thruster, 40 reps
Run 400 meters (8mi/hr)
4-count flutter kicks, 40 reps
Run 400 meters (8.5mi/hr)
various abs, 50 reps
Run 400 meters (9mi/hr)

today sucked!! I was lethargic, and never got into it. Tabata something else knocked me out (20 secs of pullups and pushups were more like 3 on 2 off x4...couldn't see the clock so I took too long on breaks. THe only good part was the running. Felt comfortable...though after a week of crossfit, I'm getting some serious pain in the shins tonight, so tomorrow's WOD is a relief. All the walking to/from school is probably not helping (considering how lethargic I've been imidiately prior) but I feel healthier (if that makes sense)...rambling now, so I'm out.

ug, this pretty much sucked.

Run on treadmill
Thrusters (30lb) 25-15-15
Burpees 10-10-10-10-10
HSC (30lb)10-10-10 wanted to die
Finished the run though

25:07

22:07
Thrusters and hang squat cleans with 25lb bar.
Burpees with push-ups and jump/hands in air.

Did it from memory so got it slightly wrong.

Warmup 3sets of 12 overhead squats, snatch progression and samson stetch
4k run

then run 800m ( my mistake)
50 thrusters with 20KG bar
run 800m
50 burpees half without pressup
run 800m
50 squat cleans
All exefcises were broken.

26m 42.

16:40, used 22.5 db's for thrusters and hsc

29:46. First WOD back after a week long vacation and I really felt it. Runs at 8.4mph at 1% incline. Thrusters broken into sets of 10. Full CF burpees broken into 2 sets of 5 then sets of 10 thereafter. The hang squat cleans had to be broken into sets of 5. It feels good to be back!

Broken sets (15,15,10,10,10)

26:00 (watched clock, no watch)

22:10

As RX'd
400 meters 1:46
barbell thruster 30, 15, 5 3:43.5
400 meters 2:09.5
Burpees (first time broken) 7:41.6
400 meters 2:34.3
squat cleans unbroken 4:29.5
400 meters 2:12.3
total 24:36.65

800 meters (ran to gym)
thrusters 25-10-15
400 meters
Burpees... the bane of my existence. I could only get 30. Pretty sad.
400 meters
squat hangs cleans 10-10-10-10-10. This is where I screwed up. I haven't lifted seriously in about two years so I spent some time working on my form. I'll try for 25-25 next time around.
800 meters (ran home from the gym).

Total time: somewhere around 40:00 min.

I should note that my quads are still burning from the Tabata squats two days ago.

Got lazy and decided to take a rest day yesterday. Will do double WOD today:

Sub 400m row for 400m run

26:34

Sort of felt like I was going to get a visit from Pukie.

34:50
This is the third week of crossfit. This wod was the hardest yet. First time for me doing burpees, I hope I don't have to do them for at least another year, I almost puked a minimum of 3 times.

a day late
as rx'd 20:22

w/u: modified cfwu: 3 rounds: 10x(hsc w/broomstick; thruster w/broomstick; sit-up; back extension; push-ups), 1 minute run
wod: 400 @10mph on tm
30/20 thruster w/10 second rest
400 @10.5mph on tm
10/10/10/10/10 burpee w/30 seconds rest first three sets, one minute last set
400 @9.0mph on tm (fighting pukie)
hsc: 15/10/10/15 w/30 seconds rest
400@10.5mph on tm
25:19 total time-difficult would be an understatement!
finished with passive stretching

+++
+++

xf wu x 3 with ring dips for one set, pushups on parallelettes feet higher

est 28:00 (missed hack first 400mm)

est 2:00
thrusters: 25/15/5/5 - 3:47
2:09
Burpees: 11/11/11/14 - 7:51
2:14
hsc: 15/16/12/7 - 7:55
2:09

finished with tabata Janda situps (got 55)
1 min parallelette handstands broken up 4 times
20 min std yoga

+++++
++++

cfwu x3 plus 3 sets of 15 back extensions
WOD :22::15
Runs done on a tread mill @ 3.0 encline.
Thrusters-30,15,5
Burpees-10,10,10,10,10
HSC-15,10,10,10,5
I think my foot place ment is off on Squats. haveing Knee pain on the outside of the knee cap.
Awsome Workout!

31:40, I think, my neighbor came over to talk. Used Nordic track for the 400's.

For time:
Run 400 meters
45 pound barbell Thruster, 50 reps - 25/15/10
Run 400 meters
50 Burpees - 10/10/10/10/10
Run 400 meters
45 pound barbell Hang squat clean, 50 reps - 10/10/10/10/10
Run 400 meters

TIME: 26:13

Did this a day late because life got busy yesterday. Though it is nowhere near "elite", my time on this WOD is the first that I feel proud to post. I really liked this workout and felt like I pushed myself on it as well as I have yet in the 25 total WOD's I've done so far. While it may be presumptuous of me, I am going to suggest that this WOD deserves and name and would be a great benchmark workout.

26:11

Mike Donnelly

I hate hang squat cleans, I hate hang squat cleans....

24:59 (Sue you got me)

My legs were tired for some reason going into it. I broke thrusters which I usually don't. And hang squat cleans were broken like crazy. On a happier note, Burpees were not broken... All the 45lbs bars were being used too, so I had to use dumbells (2X 22.5) for the thrusters and HSC's.

WOD done in 28 min.

On the size issue. When guys first started going over to Thailand to learn thai boxing, 200-220 lb'ers were swung around by their necks and got the crap knee'd out of them by the smaller thai fighters that were about a buck twenty max! That will of course change as the larger athelete gains more experience at the particular "game" being played. But then again there some jiu-jitsu guys who've tapped out guys twice their weight on a regular basis!

I need to shut up and train!

ran 4.8miles in 59 mins.

19:38. Didn't have a proper barbell so duct taped two 5 ft wrecking bars together for a total of 40 lbs.

Olivia: 22:00 using 2x10 lbs. dumbells.

42:00 no second hand on the clock

BT - 50
BURP - 20 / 15 / 15
HANG - 20 / 10 / 10 / 10

26:18
Runs on t-mill.

runs down a steep hill then back uphill, took from 3:20 to 4:00 each
burpees with pushup (poorer form as reps progressed) and not-so-high jump
timing on HSC was poor, so many were more of a power clean followed by a slow sink into the squat then back up

33:31

tough stuff

sub'd 45lb bar for barbells

15:18

worked out with Mccains brother. Pukie got him at the end
kind of funny watching someone else suffer. it makes my own suffering more tolerable
22min as RX'ed

As Rx'd

24:11

Used 15kg/33lbs bar and sub'd box jumps for burpees(shoulder not up to these yet)
25:10min
Ave HR 172
Cooled down with 50 pushups on kness

19:13 as Rx'd

21:42 at BTW of 150. Treadmill as the timer.

-D.

Emily: TOTAL TIME: 20:59

400-1:43
20# db thruster (30 w/ 20#, 20 2/ 15#)-5:44
400-7:32
burpees (no pushup)-12:22
400-14:23
20#db squat clean-19:09
400-20:59

Kevin: TOTAL TIME: 20:45

400-1:43
25# db thruster-5:07
400-7:27
burpees-12:23
400-14:44
20#db squat clean-18:32
400-20:45

16:45

23:55 as rx'd.

18:34
Did this one at the beach using my kids for weight.

My second WOD. 41:00

Burpees...Lord have mercy.

rds
<><

16:50 pr

400m 10mph
40/10 45# thruster
400m 10mph
5/6/9/5 (only did 25 total) Burpees <--never done before, form sucked, must work on them
400m 10mph
20/20/10 HSC
400m 10mph

22:52. Dissapointed, I could have put much more effort into it.

So (gasp), what (gasp) do we (pant, wheeze) do (gasp) for (choke, gasp pant) aerobics (hwuwheeeze) with (pant) Crossfit (ugghhhhhh), Coach?

;-)

19:55 as RX'd, thrusters/HSC both borken about 30-20, thrusters 20-20-10.

That'll teach *me* to take Labor Day weekend off!

Andy the M

wod as prescribed.
burpees w/ pushup and jump, full depth h2c thrusters & cleans. burpees were the weak link.
time = 20:58

A day behind on this one and a day late posting.
Time 19:00 flat using a 20kg sandbag and the runs in between two football uprights. Screwed up and missed the first run but a solid effort and I'm happy with my time. Would of been about 2-3 minutes longer with the missed run I imagine.

as rx'd = 22:43
I'm also with davids / dj's whole wod sounds like bs - 56 pushups in 20 secs/ squats / situps -yeah right - if you're doubling all #'s / lets see proof!!!

For time:
C2 500m (1:51)
45 pound barbell Thruster, 50 reps (25/15/10)
C2 500m (1:51)
50 Burpees (15/17/10/8)
C2 500m (1:53)
45 pound barbell Hang squat clean, 50 reps (15/17/10/8)
C2 500m (1:49)
TOTAL TIME=22:58

First bar muscle up today!!

32:23 as Rx'd. What's a six letter word that means "ripping your lungs out with a hot spoon?" Answer: BURPEE

Grandma style checking in.

Run 400m
DB thrusters x 50 with 10lb. dumbbells
Run 400m
15 burpees

That's pretty much all I could do while maintaining consciousness.

20:38

Abraham Lincoln Crossfit

Tom (bw 201)
26:30 as Rx'ed
8.0 mph
20-10-10-10 (50)
7.3 mph
20-10-10-10 (50)
7.3 mph
20-10-10-10 (5)
8.0 mph

Joe (bw 165)
26 minutes as Rx'ed

Betsy (bw ?)
29 minutes
20 lbs. barbell on thrusters and cleans, push-ups and jump rope on burpees due to finger injury.

~16:00

subbed a 500 M row for the run. No breaks in thrusters or cleans. 19:40
Rowing is painful.

As Rx'd
21 min

41 mins 55 Seconds

Continuing with my recovery week - half volume.
25 thrusters 45#
400m run
25 burpees w/pushup
400m run
25 HSC 45#

time - 6:54.

Earlier this am, did a low vol. workout of gymnastic strength and front squats. Pm,before bed, I'll do some mobility drills.

Subbed 400m rows for the runs

27:30

*****
*****
As rx 23:00 min

****
****

John
29:05
JR
23:15

Both as required,and first time doing burpees with the jump at the end.

31:39. Running felt good, for some reason.

** 24:52

425
thrusters 20-15-15
425 (upstairs)
burpees 10-10-10-10-10
425
hang squat cleans 15-15-10-10
425

emphasis of putting ears into shoulder for hang squat cleans really helped out. I really like HSCs - burpees, I hate!

Screwed this up 'cause Rick never showed PUNK! and he was supposed to write it down so I went by memory.
400m 2:30 (8mph)
50 45lb (bar) thrusters 18,8,7,5,5,7
400m 2:30 (8mph)
50 45lb hang cleans
400m 2:30 (8mph)
Still a great workout just because the runs killed me.

whoops, 24 mins.

17:17 as Rx'd

Rick
400m @ 6mph
50 45lb thrusters
400m @ 6mph
50 burpees
400m @ 7mph
50 45lb hang cleans
300m @ 7 100m@ 5
28 mins

HOOOOOOOOO-WEEEEEEEE!!
The one on the right's got a GREEEEAAAAAAT A**!

30:47
Not my best, but OK.
A$$ kicker fo sho, nephew.

Dancing midget?

23:16

35 minutes.

Cut the reps in 1/2 but kept the runs at rx. Glad I'm starting to stay under 40 minutes. Once I get under 30 I'll up the ante to completely Rx'ed.

I cheated.

I did 2 minutes of jump rope intervals instead of running since I didn't have any running shoes at my away from home terminal and I don't like running.

26:50

Crossfit is teh suck!

Pain! Pain!

But for some sick reason I love this stuff.

24:40

late post for the 3rd. sorry to admin for doing this.
PU PU SU SQ
12 20 20 15
08 18 09 16
04 14 09 20
07 10 10 18
06 08 10 20
04 09 08 20
03 07 08 20
03 07 10 21 done in 16:00 as Rxd ouch

HI NINOOOOOOOOO (that's my uncle in the photo) wow u got some big pipes there. what are they making you do over there? i'll run your four hundred meters for you (i wish)...hahahaaa...we miss you and are praying for you to come back home safely.
-LOVE, YUR FAMILIA

Thank you for the info!