CrossFit + Math = Ouch

Thanks for the video too Coach. I had poor shoulder flexibility w/ the overhead squats. But they've loosened up by a good deal. I have been doing the should dislocates w/ a PVC pipe while performing a squat at the same time.

Before doing CrossFit I would never have thought that the OHS would be such a technical lift by the looks of it. After doing them now for a few months, I can't get enough of the clip of Pyrros Dimas' snatch (Dan John's avatar) it is completely fascinating! http://www.crossfit.com/discus/messages/thumbnails/2550.gif

Is a broad jump...
1. a jump from standing position,
2. a jump from standing with a dip and arm swing, or
3. a frog leap where the low squat rebound from the last jump is the beginning of the next jump?

#2 - A broad jump is a standing long jump, which was an Olympic event until 1916. Along those lines, I suggest standing still before each jump, not letting your momentum carry between jumps. Start and end standing with feet side-by-side, and use your whole body to drive the jump, including swinging your arms.

on the squat and lunge just bodyweight?
Thanks,
Nick

Yes, unless otherwise specified, squats and lunges are bodyweight. A weighted squat will always be labeled as a back, overhead or front squat.

Ahhh . . . a workout that I don't have to modify. Recent shoulder problems have kept me off the exact WOD. Not tomorrow. Great vid by the way.

The last several WOD's have injected still more originality into the program. It keeps me fired up.... Thanks Coach, Lauren, and others for all your incredible efforts. Crossfit is without peer and is appreciated more than you can imagine.

I hate to be repetitive, but are we deadlifting our bodyweight on a bar with plates? An unweighted good morning seems too easy.

Kevin, yes you use a bar and plates. If you weigh 185, then you DL 185. There will be snowballs in hell before we are allowed to do something like no weight DL's :)

BTW, this WOD looks very interesting...hopefully I will maintain my composure enough to remember all the steps HAHAHA.

Brilliant WOD, Coach.

Agree 100% Tony. I love the carrot-and-stick aspect of how it develops. Gotta sky those broad jumps, or you're punished later.

What's a good substitute for the deadlift?

And again the element of time bares it's fangs.

Oh man, when I first looked at that illustration I thought I'd have to bring a protractor to the gym. It took me a few seconds to see the figure in all that. Thanks, Coach, for putting this all on paper for us.

Yeah, I'll be modifying this WOD.

Must say, I've never posted. Been crossfitting for one year. I told myself I would post when PUCKY arrived. Well, he did. 10,20,30 box jump, hand stand PU etc. Thought I would sprint a couple of 400 on the treadmill after the WOD. Got through one when I puked on the machine and myself. Nice site in the club with the blue hairs and muscle heads. Hopefully I can postpone my next post a year from now.

Enjoy and cheers.

JLW- Good work, don't be a stranger.

-D.

I _need_ to go to a cert seminar.

20 jumps to cover 50m and so 20 reps of all the exercises..Deadlift was 20 x 185lbs which gets you breathing hard!Strange style of walking afterwards.

Squats are WITHOUT WEIGHT when no weight is specified. The term "bodyweight" is confusing. Is that bodyweight on my body or extra weight on my shoulders? The default squat is an air squat.

Does anyone have a good sub for deadlifts? I wont have access to the gym today.

20 broad jumps and a total time of approximately 6 min...only had 2X75 lb buckets of concrete so had to sub in 3/4 bodyweight...great fun though...this is going on the favorites list

7 mins for 23 reps of each, apart from deadlifts and squats, i wasn't feeling tired enough so did a few more. 30/40 respectivly :)

Fun workout tho, i'm sweating like a mofo.

Wicked looking workout!

Ok lesson to be learnt there, shortly after i finished today's workout i thought i'd try Friday's on top of it. Now i'm in a whole world of pain :D

The burpees were killer!

Tomorrow morning should be interesting...

Coach, you're psychic. I just strained my rotator cuff. Doc's orders say no overhead lifting for 10 days. Today's workout is perfect.

6:18

BW = 165

Jumps to 50yds = 19
Walking lunges
Deadlifts 80lb heavy bag = 38 since it was roughly half BW
20" box jumps
Squats

Aside from going to a football field and standing on the 50 yard line, does anybody have any tips for figuring out how far 50 yards is???

Thanks
D

1yd = 3ft. 50yds = 150ft. Get a pair of size 12 shoes and measure it out :)

I play golf so I walk off yards all the time to calculate my distance from the hole. I'd say 1 YD is approx. one full--but not over-stretched--stride for an approx. 6 ft. tall person.

7:34 - I'm definitely not a jumper as it took me 30 jumps for 50 yards; not good because that meant 30 20" box jumps for me. Trap bar deadlifts with 120#.

5 minute rest.

6x10 20# clubbell clockwork squats/two hand mills/two hand front swipes, changing lead hand after every round. 11:31 - a real grip fryer. I wanted to finish this in under 10 minutes but I had to put the cb down far more than I liked.

5 minute rest.

3x10 power wheel pikes, holding at top
3x7 deep ring dips with hands turned out and held away from body at top

A suggestion for measuring distances...

Find yourself a nice empty parking lot. Measure the width of 1 parking space. Divide 150 feet (in this case) by the width of 1 space, and that's how many parking spaces you have to broadjump. It's likely you'll also have plenty of space to set down your Oly bar and for lunges, and you can probably find something ~20" high for box jumps.

I guess you could say that this is a "legs" day?.... I'm with Kelly some of you guys must be Kangaroo_esque or a lot taller than 5'7"
...anyway 25 jumps for me to make 149feet.

john:

As RXed.

BW: 165#

Total jumps: 21

Total time: 4:03

Broad jumps: 0:53
Lunges: 0:29
Deadlifts: 1:28 (broken: 11, 10)
Box jumps: 0:46
Squats: 0:26

That was a blast!

Machiko:

Subbed 45# BB for body weight DLs. All else as RXed.

BW: 117#

Total Jumps: 25

Total time: 8:10

5:39

21 reps for broad jump and all other exercises.

Ray

Total jumps 20

All other exercises 20 reps
Except DL used two 5 gal buckets full of mortar and doubled the reps to 40.

Total time 6min 20 sec

Time: 7:14
Jumps: 20
BW: 190
Had to break the DL into 2 sets. Quads had a nice burn during the squats. Love the give and take on this WOD.

5:37

20 jumps...broad jumps completed going back and
forth on 5 yard course in basement, managed to
get 2 jumps per 5 yards.( 5'8" BW 162 lbs ).

20 alternating lunges

Deadlift 165 lbs x 20

Box jumps on 20" flat weight bench

20 air squats

Liked this one, thanks Coach

25

bw = 165

3:20 + time of broad jumps (which I forgot to time)

deadlifts unbroken :)

5:50

walked out close to 50 yds in my basement...ended up being back and forth close to 5 times. = 28 reps
lunges
deadlift < body weight
boxjumps 20"
squats without weight but used a bat overhead for form

got a sweat going

12:48

Didn't set up everything before starting. DUh! Otherwise should have been right around 10.

extra set of lunges at end. Followed by 45 min. low heart rate stationary bike. Followed by 6 30-40 sec treadmill sprints 5:30-6:00 pace with 2-3 min. breaks.

Legs are weak, will be hobbling tommorrow!

15:00, didn't have my bars set up and didn't hustle BW 195 LJ-21 DL 12-9, SQ 12-9
GO BEARS!

Is the jump 50 vertical yards or horizontal yards? Because I was thinking I could just jump off of a building and it would make the WOD a whole lot easier. Somebody please help.

bw 165
reps 20
7:40

BW 220lbs

broad jump reps: 21
DL: 225lbs

time: 09:06.6

legs are almost as swollen as after weighted tabata squats.. but not quite.

bw = 190# (used 195# for dl)

18 jumps

4:30 total time

really happy as i have been doing west side for skinny bastards by Joe Defranco for the past few months and was curious as to where my GPP stood.

Fun workout

Comments: 11 minutes, 25 jumps, 25 lunges each leg, deadlift 95lbs

Hello Crossfitters,

Just wondering if someone could answer a couple questions for a cross fit 'n00b' as they call them.

I know i know, i should look at the faq and forums etc, but I have! and although i have found a LOT of helpful info, I havent found an answer speficic to my question =]

These questions may sound silly! I hope not! But I just want to get them cleared up 100%, so any help would be greatly appreciated!

Okay, well when you guys get sore the day after a workout, do you just push through the pain and do the next WOD. Is is bad to force this soreness from a hard WOD ?

** for example, if you know you can easily touch your toes normally, but then your back muscles and hammies are hurting from a WOD and you can barely get to your knees. Is it healthy to stretch throuhg the pain to your normal range of motion ?? OR should you wait till you are not hurting anymore.

And last question... I have read a fair bit on deadlifts and other lifts, and how you are meant to lift with your legs not your back etc. BUT your back muscles, lower back etc, are still working right, and so is it normal for these areas to get sore after a deadlift workout ?

I did my first set of deadlifts hard, "Diane" the other day, and my lower back is KILLING me! Does this indicate poor form on the deadlifts ?

I am a skinny guy incase this helps with answering that question, 6 foot, 74kg

Did "Diane" with 70kg barbell and those assisted HSPU that the video was posted up of a while back. THis is the first real crossfit workout ive done, or infact real workout at all that ive done where i pushed myself. Pain is mainly in my lower back, i can tell it is just muscle pain as ive had problems with ligaments in my lower back before.

Anyway so in summary.

1) DOMS - is it okay to push through it and workout with the pain? are you doing physiological damage, or is it just PAIN.

2) Deadlifts, is lower back DOMS an indicator of incorrect form ? or is it normal for your lower back to hurt after a tough WOD involving deadlifts. (like its all fine, but when i have to tense my lower back i can definitely feel it!)

THanks very much for taking the time to read my post~!

Any help would be awesome!!

Thanks a lot.

Phil.

bw 165#
time 5:21
22 bj 1:01
22lunge :31
22 dl 165# 2:18
22 bj :50
22 squat :31

Phil,

Welcome, it seems you've learned your first lesson. Go light. For a while. I always tell people that crossfit brings out the "malnourished" parts of the body from every day body building. That would be your posterior chain (back, glutes, hammies.). You will be sore in those areas for a while. It's just how it goes. You should not however be having severe pain or distress, because that means you are pushing yourself too much.

There are many articles and posts on ramping into the WOD, I'm just not sure where they are :)

Lower back DOMS in a deadlift COULD be incorrect form, but more likely it means a weak lower back!

bwt = 170
reps = 23
time = 7:50

4:44.6.

bwt: 165#
17 broad jumps.

Lost a lot of time running from where I could jump to where I could do everything else...

14:13 21 Jumps, (Actually 20 jumps with 3 inches left so 21 of everything)

BW 159
DL 160
24" box jumps

Had my wife critiquing DL form so stopped whenever form started to deteriorate. The last several dead lifts were singles in order to maintain form.

Reps=30
BW=107, but used 95lbs
12 inch box
13:43

bw = 190
19 jumps
Total time 4:41, including changing my muddy shoes to go inside and do deadlifts. Box jumps were 24 inches.

well, instead of actually doing the jumps we just came up with an arbitrary (and WAY too high)number. THIRTY reps. weeee!!! this was a fun workout

Steve: BW 175# 15:35
Mike: BW 230# 21:35

Crossfit Baghdad

Cool, thanks very much Brendan, yeah I do have a weak lower back, and it does hurt, but it feels like a good pain, after a good workout. Like something actually happened!

Thanks for the adive, I will look at the message board and try to ease into the WODs, or maybe ill try another one all out and see what happens.

I dont learn fast. >=]

This is all so exciting!! cant wait to get into the crossfit groove, and be able to do the WOD exactly as prescribed for 3 days in a row! Im so excited, i feel like a little girl with a new barbie doll. =P lol

Thanks again for the reply,

Phil.

Vanessa: 11:45-35 reps and 145# deadlifts. Deadlifts slowed me down a lot.

time= 4:52
BW= 194lbs
Warmed up with joint mobility routine. First jump for 50yds was 24 leaps but did them wrong(landed on one leg using momentum). Deadlifts were one-handed false gripping 2 1.5pd KBs(12L+12R). Box jump on 24in box. Then did 2 KB OHS practice. Then wife pointed out that I should have done the leaps starting and landing with both feet together. Re-did leap and took 19 for 50yds.

no space for this -- hiked The Butte, deadlifts this afternoon

wu on bike 10 min.
WOD=7.07.04
22 broad jumps 1.02.57
25 lunges 1.15.63
d/l 175# 22 reps 2.22.00
box jumps 22 reps 1.25.89
squats 25 reps 1.00.95
then walked a mile then I did
105 paralette pushups
105 abmat situps
ppu's 1-15 2-15 3-11-4 4 10-5 5 9-6 6 8-7 7 8-7 feet on 24"box
situps 15x7
tot=13.42.95

15:00 FLAT, X 26, BW 172#

Even God rested on Sunday boys. Trained Thurs.-Sat., my day to relax.

Bw=165#
reps=18 (good thing i can jump)
time 4:42

BW=185
Magic Number=20
24" Box
Time=4:48

BW=180lbs

25 jumps

9:23

I need to work on my jumps. I definitely dont do these often enough.

5:57. 23 was my number. Tariq told me my long jumps were weak. For some reason, I feel the jumps in the lower back. Also managed to get a foot cramp after the first 2 jumps (ouch). DLs with 65# - I felt like my form needed work. Threw in hollow rocks, L-sits and pushups with today's wod.

5:32
24" box
bwt.210

8:45
BW 123
18" box
30 was the number for me.

4:09
BW 170
17 broad jumps/reps

Dan, I have to iterate "GO BEARS!"

unfortunately, they lost...

GO BEARS! anyway

Does anyone know the way to figure out your maximum heart rate for effective cardio workouts where gains in speed and distance are the objective? For someone who runs 5x a week? I've heard that you should subtract your age from 220, but that seems a tad high. If anyone knows, please fill me in on it. Thanks...

~Allen

For time:
Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump 20” that many reps
Squat that many reps

# of jumps: 20
TIME: 7:55

9:31

25 broad jumps
25 lunges
25 box jumps
400m run home to weights
25 squats
25 deadlifts (had my bw on the bar, couldn't even budge it...had to use 40lb db...have to either get stronger or lose weight to lift my bw!)

Killer legs. Would have been fun to have a half mile or mile run afterwards. Just for recovery :)

7:37
20 of each, 160 lb deadlifts, plus a 400 m run back to house tossed in before deadlifts.

Hi all,
Back from camping workout as follows
Lisa Broad jump ~40mx21, lunge, deadlift w/60 kilos, jumps 20", and squats. Duration 5:27. Bdw 59 kilos.

Jon Broad jump 50mx22, lunge, ring dip, deadlift 82.5 kilos, jumps 24", pull-up, and squats 62 kilos. Duration 5:22. Bdw. 81 kilos. Fun...

BW 167lb., DLs @ 170lb.
18 broadjumps to cover 50 yards.
24" box jumps.
5:09.03

WOD was #3; did a killer interval workout on the C2 this morning, plus a calisthenics pyramid. Fun workout Coach.

Ended up helping my dad get the pool ready for winter. Gym is closed now and it is pouring like mad outside. I'll save this peach for tommorrow.

7:02 / 17 reps
BW: 172

Broad Jumps: Three times across width of basketball court
DL: 175#
Box jump onto weight bench, approx 18"

BW: 185
DL: 185 lbs.
Time: 10:07
21 jumps

Could have saved a few minutes if I didn't have to go up and down a flight of stairs and setup barbell and take down during WOD.

BW: 155
DL: 55 lbs. (i'm a newbie)
Box: 12"
Time: 10:06
26 jumps

Could have saved a couple minutes if I didn't have to go up and down a flight of stairs at gym.

Feeling queasy, but I liked this one.

Half marathon this AM.

WOD as rx'd: 6:06... 17 broad jumps.

Session Start 1:25
Warm-up X3
WOD Time 6:16 @ 26 jumps & 155lbs DL
15:50 Stretch
Handstand and Weighted pull-up work
Session End 2:23

BW = 225
Jumps = 24
T = 7:42

6:20 (time includes broad jumps)
25.5 jumps; rounded to 26
110 lb conventional deads; no breaks on anything. (Except some panting between leaps across the yard)

PS box jumps on 18" bench. finished with 3x5 deep ring dips with turnout at the top.

I didn't time it but It would have been around 30 mins
BW 215
27 jumps
DL 135# (to save my back)
Ham's and glutes are screaming after the walking lunges I did 54 - 27 each leg

Live strong!

5:09, 21 jumps

bw-240
jumps 20 (too much time between jumps)
time 7:22 as rx'd

went a little heavier on the deadlifts. it hurt, but as the shirt says it doesnt have to be fun to be fun

great wod coach. legs will definitely need the rest after the last couple of wods

19 jumps.

The time I am going to post is 7:04 but it's not actually right.

I warmed up by mowing the lawn for time (~25 minutes) and then measured off 25m on my yard. The 50m took 19 jumps. As soon as I landed on the 19th jump I realized I forgot to set my watch. I started it right away and ran into the house, took off my shoes and jacket in the porch and went to my workout room in the other end of the house.

I did 20 lunges (wanted to do the same # on each leg) then 19 bodyweight deadlifts (190lbs, unbroken reps) then 19 jumps onto my bench (19") and 19 squats. I stopped the watch at 4:43.

I wanted to at least get an idea of how long the WO took so I went back outside and redid the broad jumps (restarted watch at 4:43). When I finished the broad jumps (managed 19 reps again) time on the watch was 7:04.

Actual WO time was maybe a teeny bit faster but I've got no way of knowing for sure.

25 reps
I did the deadlifts @ 75#
10:57

My legs were wrecked after the workout but my upperbody was wanting some punishment so I did:
3x10 pushups
3x10 pullups
2x10 shoulder press @ 75#

I hope I can walk tomorrow :o

Andrew Trueblood,
Half-marathon and the WOD in the same day! STRONG WORK! Kudos, Scott

21 jumps.

5:15

7:04

BW 155
18 jumps

feelin sick so im taking today as my rest day. ill make this little ditty up tomorrow or possibly double up on tuesday if im still not better by tomorrow. strong work, everyone.

B/w 79kg, B/g 12.1.

28 jumps, 9.01 minutes.

25 jumps
bw 195
25 deadlifts at 195
25 boxjumps
25 squats with 195lbs on my back...what an idiot!
Had a complete brain-fart..should have been without any weight!! Easily 2 minutes faster had I done squats without the weight.
Despite the squats with weight...time=7:15

22 jumps, 7:50 mins
only had 2x50# dumbells for bw deadlift, so did 42 reps total

3:25 as Rx'd
17 jumps

As perscribed 2:52
18 jumps
185# deadlift

Forgot my watch. . .about 7:00. 21 Reps. 160lb deadlift.

Good workout.

I did an average amount of jumps based on what everybody's posting so : 25 for everything.

150 BW : 13:39 Total time

Trap Bar Deadlifts with 155#,
Jumps to 18 inch box

Great workout, legs are fried, looking forward to rest day tommorow.

DROM
Burgener Warmup

Didn't have a 50 yd. path so just set the number at 40 reps. DL's with 115lbs.

12:00

Stretching

BW 160#
10:00
28 reps.

21 jumps
BW 155#
As Rx'd with the exception of time: I was leading a group through this and we just hustled, but did not time it.
Only had to break the DLs into smaller sets (2). All others unbroken.

Legs are smoked.

I have tight shoulders and find the overhead squat quite difficult to achieve and was wondering if there are some good ways to loosen them up? I read earlier here that shoulder dislocations work, does it matter if it is with a towel or should it be a bar? Thanks in advance for your help.

4:17, 20 broad jumps

I am the head coach for Vista Wrestling and some of you may remember Rick Worthington who made our team a Crossfit wrestling team. I have now finally cured all of my "mutinous" body parts so that I am only hindered from strict crossfit WOD by my 230 lb body's inability to do gymnastic type things.

16 days of Crossfit WOD's so far with no substitutions. Today's WOD went as follows:
Jumps = 23 so I rounded to 25
Lunges = 25 each leg
Deadlift 235 lbs

Time = 13:24 (needed some time on the deadlifts due to fears of lower back blowout, but finished fine)

Thanks for the program.

Out team has been doing it for a year and a half. We now have 47 guys who workout or wrestle 5 days a week, 5 guys over 40 pullups without stopping, 7 more in the 30's.

Stay Tough,
Chris Davis

P.S. I was particularly found of the sequencing of the workouts. My legs were rather sour from the 110 95# thrusters (yes I miss read the computer screen) I did in yesterday's WOD. This compromised my ability to jump today, increasing the number of jumps which then increased the number of reps I had to perform of the various leg exercises that were particularly challenging with my sore legs.

Delightfully twisted.
Later,
Chris Davis

BWT: 209#

6:40 / 25 jumps - bit of a hassle to set this one up; but it was well worth it!

.5 mi run/CFwu; then cooled off w/.5 mi run (3:48), bar cleans/snatches/OHS's.

7:58 as rx'd w/ 22 jumps & 180#.

DaNewf, I laughed out loud at your comment about mowing the lawn for time. CF has definitely become a way of life for you.

little slow...did Saturday WOD first.

BJ: 22 jumps
Lunges: 22 alt legs
DL: 185 lbs (10/12)
Box Jumps 20" (20)
Squats: 185 lbs (10/12) oops!

Time: 23:18

18 jumps, 9:46

Deadlifts took me much more time than they should. Everything else was pretty much unbroken, although those were perhaps the hardest 18 squats I've ever done.

BWT=160, height=5'8"
22 jumps, time=5.55
felt masochistic and did another round, actually performing better: 20 jumps, time=5.05

The jumps were great
23 Jumps and lunges
Deadlift 175 BW (10/13)
20" box
23 squats
9:12

we did a second round for fun
upped the deadlift wt. to 205
took about 10min, I was totally crushed
needed some upper body
finished with 20 pullups,

21 jumps. BTW=148. Deadlift weight 155.

04:07.

-D.

Dan / BW 165lb
21 reps / t: 5:31

Monique / #25 for Deads because of hip pain
25 reps / t: 5:24

Crossfit Virginia - Team Ruthless

bw - 250 lbs

22 reps - 9:31

bw 135
subbed TBDL for DL with 145
Time: 4:34
22 reps

Followed with rounds of situps and extra joint mobility. Very fun workout.

9:22

6'2" 190

25 jumps

8:45
29 jumps
17 in box for box jumps
60# wt deadlifts ( 1/2 bw)

5:21
21 jumps
195# DL (BWT 192-ish)
22" bench for box jumps

Wife:
7:16
25 jumps
135# DL (BWT ~130)
box jumps on footlocker

1.5 mile run to gym
WOD :6::21
18 jumps
1.5 mile run back

Done on 26Sep05 though.

found space:

lifted a couch instead of deadlifts

reps = 24
took about 8 minutes

legs sore from the hike.
good workout

4:10 as rx'd
17 reps, bwt 212, 210dlift
did broad jumps again, because it was so much fun, 17 reps

Crossfit Boulder Creek:

No one timed this today.

Nathan - 27 reps of everything. Deadlift with 70lbs, box jumps at 15 inches

Kim - 33 reps, deadlift with 125lbs, box jumps at 22 inches

Beth - 29 reps, deadlift with bodyweight (125lbs), box jumps at 22 inches

Putting together a couple of suggestions from Tim and Matt G., I went out to the parking lot and measured the width of one parking space which was fairly easy since I do wear a size 12 shoe. Each space was about 8.5 shoe lengths, so I figured 9 parking spaces there and 9 back would be about 50 yds.

Only after the fact did I measure my size 12 Chuck Taylors and find that a size 12 is really 12.5". Which meant my total distance was more like 53 yds. So I think I endured an extra rep of pain than I absolutely had to. Oh well, the extra work builds character.

23 jumps, 6:05

BW 224, DL 225
sub jump up 2 stairs for box jump
up and down a flight of stairs to get from gym to the parking lot and back.

House
BWT:247
23 Jumps
6:15

Utah
BWT:185
21 Jumps
4:41

day late...

cfwu x3

focus: handstands and headstand pressups

WOD: 5:37, 19 jumps/reps. got the 205# DLs in two sets(10/9), which is probably my best DLing ever. i dont know if it was bc the broad jumps and lunges locked my form up or what, but i felt stronger than ever on them. squats at the end were rough. and in the middle, some guy asked me what i was training for...i gave him a brief answer then just dove back into the workout. sorry, brother...its 'FOR TIME'.

On the rest day, 10 min after Sat.'s thruster/pull-up WOD

Broad jump 50 yards counting the number of jumps (22)
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps (bwt=185)
Box jump 24” that many reps
Squat that many reps
Not timed

Me: 4:57
25 broad jumps
used 185 for deadlifts because Little weighed 185.

Little: 5:56
21 broad jumps
as RX'ed

Didn't have 50 yd measurement so I took 150 steps and used that...came to 46 jumps.
bw 160lbs
deadlift 165lbs

14:00

Did yesterdays WOD today:

As prescribed: 6:48
20 jumps
20 lunges
20 x 195lb DL
20 box jumps
20 squats

++
++

6:08, bw=145, dl=135, jumps=27,
round 2=30 reps, time=9:52

wu=run .5 mile 4:48
end with 1 mile run=8:56

Great wod

++
++

22Jumps, 10:10 to complete.

Reps of DL's was the weakness here.

Jason-5:49 with 24 reps and 215# DL's

Joe-3:48 with 20 reps and 195# DL's

Evan-7:39 with 23 reps and 135# DL's (working on DL form with <BW)

4:03

BW 190, 20 jumps for 50 meters (guess I need to work on my jumps, for being 6'4" you'd think I could jump farther).

DLed 210 (complete set).

Damn Ian - you are a springy bastard.

Dan - I didn't even know your time before starting. I swear!

23 jumps forgot to time it but it took forever, and I was waiting on friends to finish with the weight.

Auburn University may have 4 crossfitters now if the new guy sticks with it

7:14
22 Jumps/Reps
BW = 180

Warmed-up with an extended session of focus movements including press-to-headstands. Thanks for the motivation Roger & Carrie!

done on 9/26.

13:17

30 jumps
30 lunges
dl 90 (form needs work)
30 12in box jumps
30 squats

8:33

There has been a miscalculation in the measurement of the 50yds which was several yds off which I should not have let Leo do, lol. However, as he measured the distance I was setting up the weight for the deadlifts. Therefore, the measurement was off by several yds.

Jason 1:39 (13)

Leo 3:01 (21) (Miscounted so did 21)

Little 2:56 (13)

cfwu X 3
WOD - 19 jumps(rounded to 20) and 185# deadlift
4:02 - stopped watch while setting up bar for deadlifts so continuously running would have been between 4:30 or 5:00.
cfwu X 3
4 mile run - 30 min.

I simply jumped back and forth in my gravel driveway to 50 yds, 20 reps

I doubled the reps (40)for the other sets for a longer WOD.

using 168# DL (bw164)
22" box
14:07

I want to go out to a dry football field and practice the long jump later today. I haven't done it since high school, it's fun!

4:45 as RXd.

22 jumps, BW = 165

reps ended up being 19
time 3:33
body weight 172 I used 185 on my deadlifts

5:29 as Rx'd

19 jumps, Bwt = 200

Deadlifts broken, working on getting neck & shoulders back.

7:50
18 reps
BW- 200, DL & Squats- 205

6:00

BW 180; 205 DL

18 reps

9:24

BW=200

23 Jumps
24 Lunges
23 Dead lifts @ 200# 12/11
23 Box Jumps 22" 12/11
23 Squats

Jones-

Uh-huh.

-D.

8:56
23 reps
220 lbs

Couldn't swing my arms for the broad jumps due to a pec tear.

Did everything as prescribed other than I did 225 lbs on the deads and I did 23 lunges each leg.

Good times.

Almost saw pukey and I didn't know I had tore my pec until I'd walked back the motel from the gym.

Crossfit lower body for me for about 6 weeks.

Did this WOD yesterday evening.
BWT=240#, Ht= 6'4"
21 jumps in 14:40
Only Sub: DL 75# (only weight that I own) x 42 reps
(I need to get my wife to cheer lead and/or a workout partner to improve my times! I am consistently 2X to 4X most of the other times. However, I am happy that I can at least finish most WODs now. I couldn't do that 4 months ago when I started.)

Sarah: 12:30-31 reps and 65# DL's.

Ruby: 11:55-30 reps and 65# DL's.

cfwux3 sub'd ring pull-ups and ring-dips
23 broad jumps
lunges 50yds
185 dlx23
23 box jumps,23 squats,18:00 min,finished with 15min. of hand/headstand practice.

22 broad jumps
lunges
deadlift 90kg (bwt)
box jumps (a little shy of 20" on the pretty pink and green aerobics step)
squat

time= 7 minutes spot on

as rxed
Body weight has dropped to 66 kg but DLed 70kg
20 reps on all
Time 4'15"

2:53 - 18 jumps

rethought it afterwards and must have miscalculated distance - repeated with 24

3:42 - 24 jumps

Late is better than never;
24 jumps/reps, 175lbs body weight, :10::17

12:03

25 broad jump
25 lunge, each leg (50 total)
5x5 dl @ 185 (bw 182)
25 box jump
25 squat

John BW 210, # 22, time 4:51
Tony BW 145, # 25, time 4:42
Matt BW 200, # 18, time 7:01 Deadlift 145#

22 jumps; 6:18

Forgot to post when I did this. Stuck with Russel Biser, did 23 jumps. We've recruited another CFer, so now we have 4!

8:20, 20 jumps

lost my DL bar while I was doing broad jumps/lunges, so lost a minute or two setting up a new one;

a lab mate has been joining me for the WOD the last couple of weeks and another joined us today. Good times. A bit weird to be instructing them on lifts for which I'm basically a novice with some hard won experience, having had no formal instruction. I can show them enough so that they should know how not to injure themselves ("chest and head up; push through your heels/heels down" etc.), but certainly don't know how to critique the details of form. Starting light.

23 jumps, BW 165
06:08

Still a couple days behind. Did CFWU then blasted thru, 20 jumps for 50 yds, 185lb for DL, time 5:06. There must be something really wrong here though, there can't be a workout that I beat Matt G. at.

21 jumps

6:04

Abraham Lincoln Crossfit

Tom (bw 201)
13 minutes

30 broad jumps
30 lunges
30 deadlifts at 205 lbs. (broken by fives)
30 box jumps broken by 10's
30 squats

Joe (bw 170)
15 minutes

25 broad jumps
25 lunges
25 deadlifts at 135 lbs. (broken by threes)
25 box jumps
25 squats

23, 7:27

18 jumps
7 minutes

BW=170
17 Jumps
3:47

BW 193#
21 jumps
4:56
Used 230 for deadlifts.

Crossfit Tikrit:
Bunch:
BW 155
31 jumps
all unbroken except for deadlifts, 2x10, 1x11
10:43
Joey D: BW 175, 35 jumps
did not keep time

Me BW 140
24 jumps; 10:32
had to run from outside of gym up couple flights of stairs inside to get to weights after doing my jumps on the track

tracy: 31 jumps; DL 65#s
15:10

oops; and used meters instead of yards

Watch stopped working so I'll guess somewhere around 9:00 with time wasted loading weights for DL.
23 reps, DL's 208lbs