Now thats a cool pic. Wish i was there.

wow! wish i was there.

Nice looking squats!

I like fudgies head and Athena's tail in the photo!

Thinking of all of you. Have fun with Coach B tomorrow!

WOD!! You've got to be kidding me...

Could not second guess this.I thought a run was bound to come up.Anyway I did this as the numbers 95 and 75 are lke old friends.Got to 27 before stoping and then it was mainly sets of 7 or 8. Time was in total 8.34 but it seemed a long 8 minutes.

gruesome, as rxd w 95#: 17:48

God help the citizens of SF is any type of emergency happens above the first floor.

Not a good week for hill or stair climbing.

-D.

Coach: your fitness knowledge is legendary. I have noticed that your sense of humor may be a little off though.

Got to try, but may never walk normally again.

12:02, broken sets, tough

Thayer: 11:50 Did 25 at 57lb then 35 at 52lbs-didnt finish set
Talissa: 13:00 65 at 57lbs then 10 at 52lbs

9:14

no access to weights today so got creative...75 squat thrusts, 75 pull ups, 75 wall balls w/20lb ball...broken into 10 thrusts, 5-5 pulls, 10 walls, and finished off all three with a set of 5...took me 20 min and i got a nice case of dry heaves at the end of it...so i cooled down with some more jumping of the rope ^_^

Hi all,
Workout as follows
Lisa Incline press 50 kilos 4,4,6 and pull-up 5,5,5.
Hang squat clean (below the knees)35 kilos (11,11,11,11,11,10,10; 75 reps total). Duration 11:15. Bdw. 59 kilos.

Jon Incline press 80 kilos 4,4,4 and weighted pull-up +30 kilos 6,6,6.
Hang squat snatch (below the knees)40 kilos (10,10,10,10,10,10,15; one set every minute- exception was before last set where I had an additional :15 rest). Duration 7:02. Let's hear it for OBLA! My HR never went below 165 for the time of work. Bdw. 80 kilos.
Rest...

25 at 55#, 50 at 45# for 13:34.

16:45 as Rx'd.

17:02
26 w/95#
49 w/80#

7:28, I was able to get a MUCH better ROM than usual over the past few weeks, knee is tons better. Thanks to James Hall, David Birzoy and Christian Lemburg for their excellent PT advice on the forum!

No access to a gym - at Baton Rouge airport working with Civil Air Patrol on photo, SAR, trasnport flights to, from and around New Orleans. Ran a 2 - 2.5 miler and followed up with some Tabata pullups in a tree, pushups, situps and about 26" loading dock jumps.

15:53 I did sets of 10 till I got to 40. Then sets of 5. I had to reduce the weight down to 75 lbs on the last 15 reps. My form was getting sloppy and my grip was getting weak. I'm new.

w/u: 3x(10x(squat cleans w/broomstick, sit-ups, back extensions, push-ups), 100 jump rope singles)
wod: 11:00 flat, modified w/75 lbs (after Elizabeth the other day knew there was no way I'd get 75 reps of 95 lbs without breaking form or injuring myself), broken: 15/15/5/5/5/5/5/5/10/5/10
can describe this workout in one word: ouch

8:21 - 75 65# hang squat cleans

Forearms, upper and lower back cranky sore this morning so I cut back on the weight; shin and knee still healing so hang squat cleans fit the bill.

5 minute rest

3:55 - 80 20# clubbell two handed mills, changing lead hand and shoulder every ten reps. Really liked how this movement opened my back and shoulders. Right lead/right shoulder could have used the 25# club, left side too uncoordinated to use anything heavier.

first time posting , I have been following crossfit for three weeks now I'ts great

time 14:15 95# squat cleans

14:35

65lbs. 11:32

13:31

95# full squat cleans, all reps tap and go from
the floor.

broken 15,10,10,10,10,10,5&5

Saturday 050917

95 pound Squat clean, 75 reps

9:30 as RXD. This one can be as mental as physical...good WOD.

3 x sets arms, 3 x sets shrugs, 20 min sauna/stretch.

GRD-Olly

WU: Bas Thai boxing x 3rds

60# x 5
40# x 70

28:14

and miles to go before i sleep

i missed the thruster wod from thursday, so combined them:

75 hang squat clean thrusters @ 100# (2 x 50# dbs)

time = 13:37
BW = 165#

full depth a2a on all reps. mostly sets of 5.

13:43 as rx'd. Butt to medicine ball on ROM.

correction:
time = 15:37

Sprint day
400m-200m-200m-200m-100m-100m-100m-100m-100m

200m walk after each of the first three sprints before beginning the next. 100m walk after the next five.

45# bar...light warmup

14:14

19:40 as Rx'd

Ray

13min 16sec as ordered.

I used 30#. Good squats. My first set was 10 and then the rest were broken into 5s.

19:19

2nd day of doing the WOD. 35 with 95# at BW of 150# in 12 min.

14:30.
Subbed 40 lb dumbells.

as rx'd 20:42

I need to really work on my technique as coming up from the squat felt awkward.

Squat clean a to a - 95x11,11,11,11,11,10,10 in 12:46
Missed yesterdays WOD so 10 minute break
and did 7 sets of pullups on the minute, last set broken, as was body.
So very tired now....

19:54 as prescribed, starting with a set of 11 then mostly sets of 8

11.52 with 55#'s

WOD as posted
15:35
Time was never an issue with this, rather for me it was about working on my cleans with a light weight.

OLAD Deadlifts
7 sets of 5
335lbs

Steveo

As Rx'd. Forgot to bring a watch today. somewhere in the vacinity of 15:00

My shoulder started to ache in pain each time i released from the "racked" position. Not so much a burn like from lactic acidosis but more as if something was been overstretched.. i could be wrong. The pain is on the posterior.. almost feels "internal" like a rotator cuff or something like that. Sorry, rambling...

15:25

12:06

9:42
Back got extremely tight, wow!

First time posting in a long time. 16:22 after a day of fishing. Ugghh.

8:48 as Rx'd.

Wife:
12:48 w/ 65#. She was a little distracted as she helped a friend during the WOD, but she was also excited to have a friend with her...

12:53 Power cleans

Great workout.

18:07

55# 6/4; 45# all sets of 5 to reach 75 reps

really didn't go well today. form was generally good with squats going butt to ankles, but felt sluggish and surprised that i couldn't do the 45# in larger sets than 5. ready for the rest day!

10:45

Squat cleans with 95lbs x 75.

Ruthless Training Concepts
Crossfit Virginia

6:03

"95# Squat-Cleans, 75x for time"
BW 155#
Dropped weight to 65# to ensure good form.
Sets: 15-10-10-10-10-7-8-5
19:06

Wish I were with you guys this weekend. I'm sure the Brand X crew, Mike's Gym crew, and HQ crew will put on an awesome show as usual!

Semper Fi

Kevin did the workout this morning and suggested I wait until after soccer game to do it.

So, coed soccer game, no girl subs, 98 degree Texas weather at noon.

Came home and did my WOD.

13:00
35 with 25lb db (wrists starting to hurt, switched down)
40 with 20lb db

Time to sleep :)

12:40, 70# full sq cleans

Warmup:
double-under practice
26# kb: 5 head-high swings(L/R)/5 high pulls (L/R) 5 snatches (L/R), repeat
35# kb: as above, one round
44# kb: as above, one round

15# club: 2hand mills: 10, 10
25# club (10+15): 2hand mills: 6/6

Uh... 95 lbs never felt so heavy.

RX'd 95# squat-cleans
Sets: 10-5-5-5-5-5-5-5-5-5-5-5-5
22:45

This is a really difficult lift to master. Form and speed are everything. I got sloppy a few times and accidently did 5-6 power cleans but for the most part I did full deep squats.

BW: 115#

55# 10-10-10-10-10-10-10-5

11:38

Warmed up with some 32k KB swings, 5 right switch mid-swing 5 left, chest height, x2. Then a few single 95# squat cleans.

In my mind I broke this up into 5x15, but it went like this:

1x15(1:25:45)
1x10, 1x5(2:36:91)
3x5(2:42:49)
3x5(2:27:83)
3x5(2:26:03)

time: 11:38:71

All reps full squat(a2a), touch and go on the floor.

Right away I found that getting under as quickly as possible, instead of pulling/racking high and riding the weight down made a HUGE difference, so I focused on that for each set as I tried to breathe. Nice workout.

And that is three in a row, which I haven't done in a little while. Thank you Crossfit.

Crossfit Va. Team Ruthless

used 2- 1.5 pood Kettlebells (total 106 lbs.)

reset from the floor each rep.,butt to ankle squat cleans

time was 13:03

JeffT

as rx'd 17:00 (vs 16:58 for thrusters yest) if its 75x95lb snatches tomorrow i may die.

10:29 as rx'd.

15+10+7+13+10+10+10.

16:05 as Rx'd

My Oly bar hasn't come in yet so I did this instead:

3x10 40# barbell squat clean
10 40# squats
3x12 pushups
3x10 pull up (cheating, jumping up a little)
3x15 squats (no weight)
2x200 meter run/jog
2x40 jumprope
30 second handstand

25:23

Been crossfitting for a week now. These WODs are killer. I'm so out of shape.

Leo 5:24
Jason 6:29
Little 15:27

This was Little's 2nd Crossfit workout Leo and I are spreading the word about the method to the madness of Crossfit. Plus Little got his first workout blister so in other words his cherry was popped. And I returned my towels bloody yet again as yesterday ever since my calluces got torn apart from Tuesday. Blood given dedication!

as rx'd 10:06

Hang squat cleans, used 65#. 6:10.

Leanne did 3 rounds of:
25 box step-ups, 25 squats w/ 10lb db, 10 lunges w/ 10lb, 1 minute rest.

11:38 as rx'd

12:49 as RX'd

19:18 w/ 2x35# db's

I really concentrated on form tonight and squatting deep, which my legs just don't want to do. My form actually improved on later sets as I started to get the rhythm down.

as Rx'd. barefoot and very sweaty. about 40 minutes. had to stop to talk with a fellow gym member.

couldn't help but improve my form through repetition. when i wasn't over-thinking this complicated movement, my reps were fast, fully-extended and almost not clumsy.

Byron D

Keep at it. I have only been doing Crossfit for about two months and I have absolutely NO REGRETS. I'm in some of the best shape of my life!

as rx'd
15, 11,11, 13, 13, 9,3 11:20

DROM + Burgener WU
3 x 10 Front Squats w/45# bar

95# DL x 10
Box Jumps x 20
Couplet x 3

L-Sits
Stretching

85# Broken 12:30
15 15 15 15 10 5
Not deep enough on squats, form dreadful
20 min on eliptical 1.7 mi.

95 pound Squat clean, 75 reps

Made it thru 50 reps...started losing form.

sets of 10/10/5/5/6/5/5/4

Warm up
Sit ups
worked on pull ups

75 Deadlifts (broken) 95#
75 Air squats (broken)

finshed with unanchored sit up work and some push ups

forgot to time this affair

first post

2 mile run
CFWU x3(Chin-ups subbed for pull-ups)
WOD :17 10,5,5,5,5,5,5,5,5,5,5,5,5,5
(droped from 95lbs to 85lbs after rep 20 due to shoulder pain)

I don't know if it was the fast run I did to prior or the beer last night, but I didn't have "it" today. My shoulder is feeling it too. Every time we do these lifts, my shoulder is wrecked for a few days after. Great workout none the less! Did it bare foot. Recomend for others to try it.

as required 8:04
25
10
15
15
10

as rx'ed

18:11

100m sprint w/75lb sled followed by 25 pushups
x5
13:23

22:41

75 very ugly, very broken squat cleans with 95lbs barbell. My form is still pretty sloppy but I got below parallel on every rep.

I actually had to bail on rep 58. I was paying more attention to the clock than my form and when I got to the bottom of the squat I started to fall backwards. I was able to pitch the weight clear of myself but scared the hell out of my wife down the hall (no bumpers, no rubber mats). After that I slowed down a little and concentrated on the movement.

Did WOD yesterday afternoon.

Warm up: 6 hrs in 90-deg garage doing "honey-dos"
75# full sqat clean x 10-5-5-rest-5-5-5-rest-5-5-rest-rest-rest-5-8-rest-7-rest-5-5 = 23:29
Cool down: 1 hr push mowing the lawn.

Anyone close to Mobile, AL or Pensacola, FL? I live in between & would love to encourage each other to quicker improvement.

16:40

Couldnt push the pace and mantain good form, so not as exhausting as the "Thrustermania". Also seems to have been a good way to get the legs functional again, as I am not sore, and was miserable from the last one. Just goes to show there is morelogic to these than some may think.

As RX'd

14:19

mostly sets of 5

A day late..sched a little behind now..but back on track.

WOD: 12:27....gnarly pain

thanks

Josh

This is the most awesome group of people at the seminar, participants and trainers, coaches and experts alike.

I'm in continual amazement at the skills, knowledge and just plain bad-assness gathered together into one room at any given time.

Thanks, EVERYONE!

(One more day to go and then I'll see if I can post something coherent. Eugene has put out some awesome accounts of recent certs, so mine will probably just be personal anectdotes.)

Me: 6:44.9. 75#.

Julian: 10:14.3. 75#.

Lame workout for me yesterday.

Used 45 lbs. and only got through 38 reps before I had to either stop or permanently injure myself. I can probably blame my form. :(

I have no idea how long it took me. Forgot to look at the clock when I finished, more worried about living.

10:40 as Rx'd

i just screwed that up....12:09 as Rx'd.

89 lbs (my math was off) x 75 reps, time 10:50.

This sucked, but in a good way.

as RX'd

95# squat cleans, 75 reps, for time, a2a, broke into sets of 10, tap and go each rep.

14:23.

Long day combined with rather sore legs from "thruster-mania" day of a couple days ago led me to try to slow it down and work on form doing sets of 5. No dice, the left knee got tweaked on rep# 47 - tried two more without much success (but pain) - so stopped at 49 at 12:16. Figured caution was the better part of valour with this workout.

started watch late about 21:30

8:41 as rx'd

13:34
65#

75x is just a long haul...

Hey Eric2... does your wife have a name? Her times are great! I want to know her name...

13:10 as Rx'd
After first 15, broken into sets of 7s, and toward the very end, 5s.
Tough.

50# Squat Clean, 75 reps

22:52

desending ladder starting at 12 finished @ 19:00 min. suckie time but my lower back is screwed up so I am just glad to finish the WOD.

65# squat cleans for 75 reps
7x10+5=75
tot=14.26.32

warm up with 15 squats, 12 push ups, 25 sit ups with 18 lb med ball, 5 ring pull ups, 5 ring dips.

WOD time 9:11 @ 65 pounds. Ass to grass hang squat cleans. Good form...
Finished with 3 sets of ab exstension and push ups with rings 12 & 10 reps perspectivly

16:06
95 lbs
squat cleans broken up into 1 set of 15 and 6 sets of 10.

95 lb. squat cleans x75

22:41

another tough workout; did a few power cleans when I lost concentration or got too tired; after standing was dropping and catching bar at hang before lowering to floor and got my knee on one of them--ouch! I hope it's fine tomorrow.

figured out that I need to focus on whipping my arms/elbows around, which makes me get under the bar; really the first time I've managed to do real squat cleans after all these months, so this was progress; foot position still not consistent or very good, however.

+++
+++

21:45 with only 75# but full A-A squats
wu=21 minute 4-cycle interval on StairClimber-big mistake. This WOD kicks *ss, hr 150-160 between sets.

+++
+++

As Rx'ed (Wow, don't get to write that often)

19:02

I love cleans

Mike Donnelly

22 minutes, took longer than I expected but the form was better than ever before.

weights before
worked on form 15 min
95 pound Squat clean, 40 reps

18:20, had a good pace going early on, tired out in the middle, finished strong.

'bout 10 minutes... need to get a new stopwatch. Legs and back did fine, but had a lot of ulnar-sided wrist pain that kept me to 10 rep sets. Will start wrapping next time. Followed this with a 16 mile overdistance run at 8:30 pace. That comes under the heading of "jokes I tell with my body that only I get"- but my taper for next weekend's half-marathon begins now.

22:35 w/ 90 lbs.

95 pound Squat clean, 75 reps

TIME: 19:09

BW 71Kg

Started with 40Kg - 4, 3
Dropped to 35Kg because I started failing and loosing form - 8, 7, 10, 5, 8, 6, 9, 5, 5, 5

75 reps in total, time 24:36

12-13 min, 45% BW (25kg) - 15+6x10 reps. Burning forearms and grip were limiting factor. Have to increase weight to 55% next time.

On the road and decided to do 3 rounds of the following:

Run 800m
100' walking lunge
20 pushups

19:56. All runs at 7:30 min/mile at 0.5% incline (feeling slow). Pushups continue to be challenging.

Did this WOD today (Monday) in 12:02 with 45# bar.

Completed on Sunday

Dan = t: 8:43; 75 reps of 75lb; Hang Squat Cleans

marriot gym mod
35 lb db - 7:05

15:30

8:30 as rx'd

These were slower than the 75 trusters with the same weight, I thought that was kind of odd.

broken in sets of 10,10,10,10,10,5,5,5,5,5

11:40

13:09 Broken into 5 rep sets.

24:10, Touch and go at the bottom, I think that added time. I remember the first time I did this one...Its much better now.

Couldn't get a groove going to get over 8 reps at a time.

On the bright side, these were my first full a2a squat cleans. Concentrated on form and it felt pretty good. Limiting factor was grip and breathing.

16:54

11:45 as Rx'd. Wow that hurts

Still out here in the sticks, couldn't get in to town to check the WOD lately, so today I did One leg squats and one arm pushups - 21,15,9 rep rounds.
Time: 11:34'

I'll have to hit the cleans when I get home.

performed 9/18, 75 pounds x 75 reps: 13:45. broken into 10's.

65lbs, 12:23
Form has improved so much - deep squats. However my right heel always trys to come up whenever I squat.

Sue - good job! We will get to 75 before you know it.

12::37 TOUGH

12:07
Devolved into power cleans about half way through.

Finally got to this today.

95# Hang clean to full squat.

33:06

Slow time. Very tiring.

Impressed by some of the other times. I have something to shoot for.

8:14 did today w/5k run

Posting late:

Left shoulder was fried so did this as 75 front squats. It broke into sets of 5 at a time with as little rest as I could. First of each set was a squat clean though. Used 75#. Took 14 minutes.

9:20
Hang Squat Cleans

All weights as rx'd
Paresh: 6:33
Hunter: 16:02
Derrick:25:54 (after the previous day's wod)

14:05 as Rx'd

wow didn't think i could after thrusters!! sore as.

7.12 as rx'd me

Andrew did pull up wod from yesterday and got through 7th minute bombed on 8th...pretty good!
Angela did ohs back extensions and hang squat cleans with a jo (fancy broomstick...just ask Musashi!)

Crossfit Sydney over and out

As rx'd 15:47, mostly sets of 10, a2a.

75 @ 90lbs in 17:05

~ 19 min as Rx'd

Matt 16:00
Tony 11:39 85LB
John 12:12
Brooks 16:10 80LB

About 10, all Power Clean

Warm-up with 100lb pull-up/dip assist:
Hark:
65x10
85x10
95x10 (actually easier with 95??!!??)
95x5,5,5,5

Stopped. Doing these warm-ups is killing my WOD, or else I'm still recovering from being sick? Just not able to go on. Not tired. Fatigued. weeeeaaaaak.

WOD 24:58, leg strength weak at bottom of full squat

55 x 95lbs (mostly sets of 10, some 5's)
20 x 85lbs (sets of 5)
22:00

24:33
95# x 20
85# x 30
75# x 25

just didn't have gas in the tank today

Work 12 hrs hard prior
approx. 50 reps (form needs work)
-push presses
-lateral raises

12:09

12:40 as Rxd
broken into sets of 15 (mostly)
also, done in work clothes (forgot my workout clothes at home)

Finally got to this on the rest day.
14:34 full weight, power depth.

Working on the squat clean, as always.