October 3, 2005

Monday 051003

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.


Enlarge image

CrossFit Atlanta

Posted by lauren at October 3, 2005 5:53 PM

I had been thinking of virtual shoveling for a workout. Glad I don't have to plan it since you guys did it for me!

Comment #1 - Posted by: beth at October 2, 2005 6:35 PM

So, should we do 30 with the right and 30 with the left, 25 with the left and 25 with the right, on so on...? I like it!!!

Comment #2 - Posted by: Skip at October 2, 2005 6:48 PM

Wow. This is different.

Comment #3 - Posted by: Sully at October 2, 2005 7:03 PM

i swa the picture of crossfit atlanta. i also live near atlanta. where are you guys?

Comment #4 - Posted by: andy stolarik at October 2, 2005 7:05 PM

Virtual shoveling? Wow, I've never seen this before. Wonder what the guys at the gym will think when watching me do this?

Just wondering, have a personal trainer or someone come up to any of you and act like you're doing something very wrong, and try to stop you? What do you do then? I asked because today, I was doing today's exercise, and no less than 6 people, personal trainers and some regulars or something, came up to me and tried to tell me I'm doing it wrong, that I need to do it the "bodybuilding" way, and I had to waste my time trying to tell them off, destroying my time.

Comment #5 - Posted by: ravenvii at October 2, 2005 7:08 PM

What is virtual shoveling, I can not open it up on my computer

Comment #6 - Posted by: John at October 2, 2005 7:16 PM

virtual shoveling:

"With an Olympic bar holding one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”..."

Comment #7 - Posted by: Jesse Woody at October 2, 2005 7:24 PM

If my dear old grandad ever saw me "virtual shoveling", after he rolled over in his grave, he would virtually stick that shovel up my ass.



Comment #8 - Posted by: steven stackpole at October 2, 2005 7:26 PM

Just say something like, "Oh, havn't you seen this before? I was at Venice beach last week and Arnold was giving me some tips on enhancing my workouts..."

Comment #9 - Posted by: Sue at October 2, 2005 7:37 PM

how fitting - after doing Sundays WOD I spent the afternoon digging holes and mixing cement the old fashioned way.

Comment #10 - Posted by: Trevor at October 2, 2005 7:54 PM

That photo is definitely not shot in Midtown Atlanta...looks more like outside the perimeter. I am curious where you guys are too though.
I started CrossFit in May. I train at Emory with the olympic lifting team and have rings and parallettes on my balcony. When I was in CA, I was considered normal. Here, not so much.
Looking for other like-minded fitness freaks in the ATL.

Comment #11 - Posted by: masterpayne at October 2, 2005 8:41 PM

Skip, I believe you can alternate sides as you wish, but that each "set" of shovels is the number specified. So do 30 any way you can (any combo of left/right), PUs, then 25 any way you can, etc.

I'm sure others will correct me if I'm off base here ;)

Comment #12 - Posted by: SethO at October 2, 2005 8:53 PM

Hey guys, quick question actually two:
1. Tonights workout, I couldn't even come close to dead lifting the recomended weight.. I mean.. the best I did, I think was about 140. Should I do less reps with more weight? or the 140 for the entire workout?
2. In re: to tomorrows workout; do we switch sides when doing the virtual shoveling? so, one set lead with the right hand. and second set lead wit the left, sorta thing? Otherwise it seems unbalanced, am I incorrect(probably)?

Thank you very much for any and all help!

Comment #13 - Posted by: Gabriel at October 2, 2005 9:24 PM

Hey guys, quick question actually two:
1. Tonights workout, I couldn't even come close to dead lifting the recomended weight.. I mean.. the best I did, I think was about 140. Should I do less reps with more weight? or the 140 for the entire workout?
2. In re: to tomorrows workout; do we switch sides when doing the virtual shoveling? so, one set lead with the right hand. and second set lead wit the left, sorta thing? Otherwise it seems unbalanced, am I incorrect(probably)?

Thank you very much for any and all help!

Comment #14 - Posted by: Gabriel at October 2, 2005 9:25 PM

Well, I'm still (VERY) new to this, but the way I did it, I did the same reps of deaflifts, I just dropped the weight to my max, which is 85 lbs. (45 lb barbell + 40 lbs plates).

Comment #15 - Posted by: ravenvii at October 2, 2005 9:41 PM


I would definitely switch arms after each set. In other words do 30 with the left arm as lead, then do your 30 pu's then 25 shovels with right arm leading them 25 pu's etc.

In response to your 1st question, you should do the reccomended number of sets with less weight. If you are able to do the 9 sets of 5 reps each of dead lifts with 140lb...that's what you should do. I hope this helps. Keep up the good work.

Comment #16 - Posted by: JackM at October 2, 2005 9:44 PM

Ravenvii, I have a client who is a cop and two years ago was doing a workout I'd prescribed at his departments gym. The department had a civilian personal trainer they'd hired to run the place and train officers on 'proper lifting.'

Anyway Ed is outside the gym doing kettlebell swings when the trainer comes up to him frantically telling him to stop, that's all wrong, and he's going to seriously injure himself. They discuss the exercise and the trainer just cannot comprehend that it could be a valid technique. Finally Ed tells him that he trains with a trainer from CrossFit, and he doesn't know why, how, or what about it. He's just doing what he's been told by his trainer to do and if there were any more questions to call and talk to me.

Just about that time Ed looks across the parking lot and sees an ambulance coming toward them. The trainer was so convinced that Ed was doing something biomechanically wrong that he had already called dispatch for medical help!

Comment #17 - Posted by: RossB at October 2, 2005 10:34 PM

that is hilarious !

Comment #18 - Posted by: Joseph_B at October 2, 2005 11:09 PM

Jack M.... Thank you very much, your posting totally helped I really appreciate it!

Comment #19 - Posted by: Gabriel at October 2, 2005 11:25 PM

sprained my ankle real bad. but remembered the journal article on the CrossFit way to handle injury...so did

100 pull-ups on the rings

...getting off em real easy like! have done 100 in 11.30 but did em in 15.13 this time then did

30 ring dips in 7 mins exactly and 2 min of L-sit .

Whole different attitude to injury and recovery and training round these here parts!

Comment #20 - Posted by: Tim 'crack' Hulbert at October 2, 2005 11:41 PM

cfwu x3 minus backX

wod time: 13:54 (30" barrier, all right arm as strong arm due to left wrist injury)

lower back and forearm smoked!



Comment #21 - Posted by: JoshS at October 3, 2005 12:54 AM

Barrier is 24" tall? or is it 24" wide?

Comment #22 - Posted by: Chuck Pelowski at October 3, 2005 1:36 AM


I guess tall, like in the vid mate.

This should be a fun one!

Comment #23 - Posted by: karl at October 3, 2005 2:13 AM


I'm not the guys in the picture and am not sure where they are but I'm in Lake Claire about 3K for Emory. I do my workouts in my backyard. I had been wondering if there were any Crossfitters in Atlanta. I've been doing it for about a year now.

Have been wanting to try this workout.

Comment #24 - Posted by: Michael B at October 3, 2005 2:37 AM

MasterPayne and MichaelB,

The picture is taken close to downtown Atlanta off of West Paces. Dan MacDougald is the other person in the picture, and he coaches the Ga. Tech Rugby Team. We are looking for space in this area as well. I've got a similar setup to Dan in the Marietta area, and there is a small group working out in the Cumming area.

Dan and I were hoping to meet some of you that may be doing this on your own. Contact Dan or I at ffaulk@knowlagent.com or danmacd@bellsouth.net.

We're working on the website now.


Comment #25 - Posted by: FrankF at October 3, 2005 2:46 AM

Hi all,
Workout as follows
Jon {Shrug clean and PP 40 kiosx12, ring push-upx20, squat 110 kilosx10, and lat pull down 120#'sx20}x4. Duration 9:10. Rest...

Comment #26 - Posted by: Jonathan Jensen at October 3, 2005 3:57 AM

Team Ruthless Crossfit Va.

20 lb. weight vest, 24 in. barrier,45 lb. plate,full ROM on all exercises

Time was 12:25

Awesome WOD,KettleBell w/o later


Comment #27 - Posted by: JeffT at October 3, 2005 4:00 AM

tried it with a 45 lb. plate but it was just too much on my back (newbie - I will get stronger). 25 lb. plate used. 14:37.

Comment #28 - Posted by: jgqb at October 3, 2005 4:32 AM


Comment #29 - Posted by: steve72 at October 3, 2005 4:34 AM

I live in Atlanta, the Chastain Park area, and work out in my basement. There are a few of us at work who started CrossFit training ~one year ago.


Comment #30 - Posted by: Ray V. at October 3, 2005 5:21 AM

I have a feeling this won't be as easy as i think it will be

Comment #31 - Posted by: allen yeh at October 3, 2005 5:59 AM

What a great workout!!!

Sandy: 12'34 with the 45 lb
Darlene 12'43 with the 25 lb

Comment #32 - Posted by: Sandy at October 3, 2005 6:04 AM


Comment #33 - Posted by: David B. at October 3, 2005 6:05 AM

alternated sides

Comment #34 - Posted by: David at October 3, 2005 6:14 AM

I alternated sets: shovel & pushups w/ 45 lb weight. I changed right and left sides half way thru each set. Time 17:57.

Comment #35 - Posted by: Rob at October 3, 2005 6:20 AM

24" log for barrier, 45# plate on bar, switched sides each set.

Comment #36 - Posted by: Tom Needham at October 3, 2005 6:37 AM

tried 50#, but too much for the back and arms
14:19 with 25#, alternating sides (30R, 25L, 20R, etc.)
Pushups broken towards end into 5's, from knees on last couple sets

Comment #37 - Posted by: B. JAY D. at October 3, 2005 6:39 AM

Um, did I do this right? Each pass over the top is one rep correct? That's what I did, switching hands halfway though each set.

Time was 9:19 with 25#

Comment #38 - Posted by: Hilary at October 3, 2005 6:43 AM

12:02 as rx'd

Comment #39 - Posted by: paulw at October 3, 2005 6:56 AM

Hilary, from my reading of this bit:

"touch the plate on one side of the barrier then the other for one “rep”"

One rep would be two passes over the barrier - left to right then right to left for two touches.

Cheers, kempie

Comment #40 - Posted by: kempie at October 3, 2005 7:01 AM

PMS4 - Day 3

Kelly - 25# shovel, 24" barrier - 7:42. No breaks anywhere; all these years of shoveling manure on the farm definitely paid off!

Lynne - 25# shovel, 24" barrier - 10:32. No breaks on pushups, short panting breaks at needed.

Comment #41 - Posted by: kelly moore at October 3, 2005 7:08 AM

35# on the shovel, 25" barrier.
Shoveling was fine, no breaks. Push ups very broken.

Comment #42 - Posted by: Dan MacD at October 3, 2005 7:24 AM

12 min baby

Comment #43 - Posted by: Kevin Cronin at October 3, 2005 7:38 AM

16.55.43 (tot)
switched virtual shovel 1/2way through each set.r-15 l-15
r-13 l-12 etc. etc. both sides counted as one.. 24" 4x4 used as barrier..
pushups unbroken

Comment #44 - Posted by: dennyy at October 3, 2005 7:46 AM

25 #
last 10 passes dropped to 20#
harder than it looks.
I do not look like the woman in the video on my form
I looked more like a sideways squat vs a lunge.
Should I have lightened the load until i could lift it more like a lunge?

Comment #45 - Posted by: kathryn at October 3, 2005 7:50 AM

Used 10kg small diameter bar with 20kg on it
24 inch piece of card from a large box as a barrier

Time - 10:23

Liked this a lot.

Comment #46 - Posted by: DavidE at October 3, 2005 7:52 AM


Comment #47 - Posted by: JB at October 3, 2005 8:01 AM

10:36 with 35# plate. Got some stares with this one.

Comment #48 - Posted by: Seb at October 3, 2005 8:01 AM

looking at the other times I'm not sure if I did the counting right

Comment #49 - Posted by: Seb at October 3, 2005 8:03 AM

Did today's WOD after 30 minutes of cycling (climbing) and 30 minutes of core calisthenics. First time with the exercise so I focused on form. Probably could have gone a touch faster but not much faster. Lots of breaks to pant.

45# plate

Double WOD day! I didn't have access to an Oly bar last weekend so I'm playing catch-up the next couple of days. Doing Saturday's muscle-up WOD (or to be more accurate the pull-ups and dips) later this afternoon. Sunday's deadlift WOD tomorrow.

Comment #50 - Posted by: EMelton at October 3, 2005 8:38 AM


Comment #51 - Posted by: Ahmik at October 3, 2005 8:49 AM


Comment #52 - Posted by: HN Connelly at October 3, 2005 8:56 AM

9:30 with 45lb but counted every trip over the barrier as a rep.

Comment #53 - Posted by: sean at October 3, 2005 8:56 AM

High silliness factor doing this workout at MCAS Miramar. Thankfully it was a slow Monday morning for gym goers. I'm sure my form left something to be desired.

I used just the 45# bar on the set of 30 and then dropped down to a 40# bar for the remainder. I changed my lead arm after each set. Push-ups on knees.

Comment #54 - Posted by: Leanne at October 3, 2005 9:21 AM


Comment #55 - Posted by: Patrick at October 3, 2005 10:03 AM

I did a different WOD altogether.

three rounds of time:
800m run
20 Push Press 95# barbell
20 Front Squat 95# barbell


Almost met pukie.

Comment #56 - Posted by: Kris at October 3, 2005 10:06 AM

16:20 as rx'd. Virtual shoveling wasn't easy.


Comment #57 - Posted by: Ray V. at October 3, 2005 10:17 AM

20, 15, 10, 10 using a 10lb plate on 45lb oly bar
20 (right side), 15 (L), 10 (R), 10 (L)
Pushups to coincide


I was wondering about the switching of lead arm/leg, as I am one of those individuals who is left arm-right leg dominant. So on the right side, my leg didn't get as much of a workout, but I could barely hold the bar (ok, slight exaggeration). Left side, arm was fine, leg felt like jello.

Comment #58 - Posted by: TimW at October 3, 2005 10:34 AM

Todays WOD:
Virtual Shoveling 45lbs plate
Push Ups

30-25-20-15-10-5 reps for time.

Not sure if it was my empty stomach, being run down from my recent trip, of if I was just pussing out.. but this one kicked my ass.
All sets but the 10 and 5 rep ones broken.
Time 19:28

Heavy Finger Curls:
80*12 115*8 135*3,3,3,3

for an explanation of the finger curls.

Comment #59 - Posted by: Chris Mason at October 3, 2005 10:39 AM

WOD as Rx'd w/ #45 in 11:32. Switched lead arms during each set.
Pretty much felt like virtual shovel dirt afterward...which, not surprisingly, was just what Coach was hoping for I guess.

Comment #60 - Posted by: rick ihrie at October 3, 2005 10:39 AM

Maybe the slowest time so far. 25:46 as prescribed albeit broken. Loved the shoveling.

15th day of Crossfit!

Comment #61 - Posted by: Chris Brown at October 3, 2005 10:39 AM

cfwu x3 w/ OH lunges

focus: 95# OHS: 5x5

WOD: 17:26...holy crap. being tall made this one suck hard. used a bench as my barrier so i had to go up and then (what felt like) way over. quickly learned to have forward hand right up on the bar's collar. oh, and mine started as lunges, but my back pleaded w/ me to make them squats to which i replied, 'that sounds like a swell idea'. my butt needs this rest day.

Comment #62 - Posted by: ediddy at October 3, 2005 10:40 AM

Just to let everyone in the Virginia, Maryland, and D.C. area know that Crossfit Virginia will be holding a meet and greet Olympic Lifting/Kettlebell Workshop on saturday 08Oct05 at 1600 Hours. For more information call 703-298-0633 or contact us at ruthless@ruthlesstrainingconcepts.com.

Comment #63 - Posted by: Dino at October 3, 2005 10:41 AM

diddy: re: lungs, then squats... no lie - I was scrinching around trying to find some kind of happy place during the shovelling, and it just wasn't there!

Comment #64 - Posted by: rick ihrie at October 3, 2005 10:46 AM

"I have a feeling this won't be as easy as i think it will be

Posted by allen yeh at October 3, 2005 05:59 AM"

I always get that feeling. Was correct yet again. I should have taken the day off. Climbed hard on Saturday, ran 20k yesterday, got my butt kicked today.

Standard CF warmup.
23:25. First 10 @ 45, next 10 @ 35, next 10 at 30, balance at 25. Most shovel sets broken, all PU's unbroken. I felt like I had no energy at all today. Thought I was going to puke, pass out, ended up laying on ground gasping and quivering, etc. Fun!

One of the trainers at the Gym asked if I was training for farming. I thought he was joking, but he said he once trained a guy for a farming competition and that this exercise was one of the ones he used.

Comment #65 - Posted by: Mike H at October 3, 2005 10:47 AM

25 mins
With 45 lb plate over a 26"barrier

Comment #66 - Posted by: PeterN at October 3, 2005 10:48 AM

CFWU minus the pushups x 3

Used 45lb bar plus 25lb plate and 24 inch barrier, but counted each side as one rep--took me long enough as is. All pushups unbroken.

1000m row 5:11

Comment #67 - Posted by: Krista J. at October 3, 2005 10:51 AM

Hee Hee...this was fun!

Used a 15kg plate on the end of an oly bar. Big ass plant pot was used as barrier for authentic "gardening" feel!

Time: 8:50.45

Had my first taker of an offer to train at the Casa Del Steadmania today too. Ravi was over from Massachusets (Sp?) and joined me for today's WOD and a 'lil workshop on oly lifts and kbells. Fred, your pal done ya proud!

Comment #68 - Posted by: karl at October 3, 2005 10:54 AM

Rick Ihrie,
seriously. there was no happy place w/ midget's on tricycles or hobbyhorses during the shovelling. it is kind of funny (or sick) how pushups can seem so pleasant.

Mike H,
re: training for farming...i burst out laughing when i read that. amazing. but i guess it is just as legitimate as training for anything else...

Comment #69 - Posted by: ediddy at October 3, 2005 10:58 AM

As described
with back and forth as 1 set on shoveling 30,25,20,15,10,5


I wish I actually dug a hole...I would have fallen in and died!

Comment #70 - Posted by: JackM at October 3, 2005 10:58 AM

:18::30 Ran 5 miles before hand and this exercise did me in. 30,25,20 sets of shoveling were broken. (energy levels really low today)

Comment #71 - Posted by: dobbs at October 3, 2005 10:59 AM

Virtual shovelling should be in the CF warm up for all of us Canadians :)

Looking forward to applying the functionality of this wod the first time I get my truck stuck this winter.

Did yesterdays wod today with DLs and HSPU's as I missed it.
Lost count of rds and forgot to time it. Good WOD nonetheless.
Finished up with one arm DB swings.

Comment #72 - Posted by: bradw at October 3, 2005 10:59 AM

~17 minutes as RX'd.

Comment #73 - Posted by: Chris Q. at October 3, 2005 11:00 AM

My first full WOD!!!

Not done as fast as possible but working full ROM push up sets broken.


I love this stuff!!


Comment #74 - Posted by: zeekie at October 3, 2005 11:06 AM

24:17 but the shoveling very broken up.
dropped to a 35lbs plate after struggling through 10 reps with 45lbs. Grip strength was the weak link.
Got some strange looks in the gym as usual.

Comment #75 - Posted by: Trevor at October 3, 2005 11:17 AM

wow. that completely kicked my ass.

started with 25 Lbs, switched to 10 after first set.

20 minutes flat.

Comment #76 - Posted by: tucker at October 3, 2005 11:30 AM

Didn't time it, but approx. 25 min. As rx'd.
Wow, tough on the ol' back. Could have used a fire extinguisher. Push ups felt like a break even though chest is still hurting from all those dips Saturday.

Comment #77 - Posted by: Sue A. at October 3, 2005 11:30 AM


Run 1 mile=8:34
AS RXed=32 min, used a wide barrier required a cross step to get over each time, and figured out late how to best hold bar. Very different "workout" for sure!

end with 50 double unders in 6 minutes, then some handstand practice. Got a PR 10 DU in one set

Comment #78 - Posted by: gregev at October 3, 2005 11:39 AM

15:05 as rx'd
before workout - "what the f@#$ is this?"
during - "what the f@#$ is this?"
after - "what the f@#$ was that?"

that was tough

Comment #79 - Posted by: OPT at October 3, 2005 11:45 AM

Much harder than it looks....
14:44 as rx'ed

Comment #80 - Posted by: Greg C at October 3, 2005 12:00 PM

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling, 45# plate, & 24" barrier

Comment #81 - Posted by: jdg at October 3, 2005 12:05 PM

RX 13:56

Hands, glutes, middle back, ouch! Very fun wx!

Comment #82 - Posted by: dan-rockford at October 3, 2005 12:07 PM

RX 13:56

Hands, glutes, middle back, ouch! Very fun wx!

Comment #83 - Posted by: dan-rockford at October 3, 2005 12:08 PM

Crossfit Boulder Creek:

Kim and Nathan used a light bar with 10 lbs on the end. They both did knee push ups. Kim - 27.39 Nate - 27.35

Beth did olympic bar (not the new women's bar cause I didn't want to get it dusty out in the yard!) and 5lbs at the end. Regular push ups. 14:04

Comment #84 - Posted by: beth at October 3, 2005 12:15 PM

time crunch today so subbed out the 'official' warm up for tabata work on the spinner...had to drop to a 35lb plate after the first round, and it still took ~23:00...trying to put the gear of a 130 back together tonight should be fun ^_^

Comment #85 - Posted by: ChrisNelson at October 3, 2005 12:16 PM

Oh - my husband wanted to know how many of you want to come up here to do a wod with REAL shoveling. Got a bunch of yard work to do!

Comment #86 - Posted by: beth at October 3, 2005 12:17 PM

Any suggestions on how to do virtual shoveling w/out a olympic bar? I only have dumbbells at my disposal. I'm thinking of putting a 45# db in my lead hand and a 20# db in my back hand any just pretending. Thanks.

Comment #87 - Posted by: John Elstad at October 3, 2005 12:43 PM

I thought I recognized Dan's socks in the picture! Good luck GA Tech Rugby... hope to see you in the spring again.

Comment #88 - Posted by: Patrick at October 3, 2005 12:56 PM

Didn't have time for a seperate warmup, so I did the set of 30 with 25#, the 25 with 35# and then all other sets with 45#. Pushups as Rx'd


Comment #89 - Posted by: Jesse Woody at October 3, 2005 12:58 PM

Missed the past few WsOD due to illness, so I did yesterday's:

9 rounds of 5 reps each 225# deadlifts and HSPU

Comment #90 - Posted by: Dan M at October 3, 2005 1:32 PM

Sprint day:

Need to work on cutting my rest down between sprints. Once I get the rest down to a reasonable time, I'll add a 400m at the start.

Comment #91 - Posted by: Christopher Forbis at October 3, 2005 1:33 PM

Virtual shoveling is actually harder than real shoveling! Plate kept slipping.
15 min.

Comment #92 - Posted by: bebeck at October 3, 2005 1:51 PM

Did the WOD wrong. Annoyed. I'll spare the details.


Comment #93 - Posted by: Dan Silver at October 3, 2005 1:52 PM

I really like this. Is there a standard as to where the hands are to be placed? That would seem to make a large difference in effort used.....

Comment #94 - Posted by: Terry at October 3, 2005 1:53 PM

Interesting comments. The video made it look easy.
I can't do the WOD until after work and now I am afraid.
Had practice doing this when shoveling wet snow when I lived in the east. The only SoCal " snow " in town this year was the ash from the recent fires.

Comment #95 - Posted by: DaveZ at October 3, 2005 1:53 PM

Hi again,
Workout as follows
Rope jumpx1200 (5 misses). Duration 8:28. Then, snatch 70 kilosx1x22. Duration 9:53. Intensity moderate. Bdw. 80 kilos. Rest...

Comment #96 - Posted by: Jonathan Jensen at October 3, 2005 2:16 PM

9:39 as prescribed.

Comment #97 - Posted by: Matthew Townsend at October 3, 2005 2:17 PM

8:07 as rx'd

Comment #98 - Posted by: Sully at October 3, 2005 2:23 PM

16:41 as rx'd.
Rotated lead arm every round.

Comment #99 - Posted by: Matt M. at October 3, 2005 2:30 PM

"Any suggestions on how to do virtual shoveling w/out a olympic bar? I only have dumbbells at my disposal. I'm thinking of putting a 45# db in my lead hand and a 20# db in my back hand any just pretending. Thanks."

John Elstad-Do you have access to a sledgehammer? True its not going to be near as heavy, but I am sure you can find ways to make it as hard as possible.

Comment #100 - Posted by: Gus at October 3, 2005 2:31 PM

Did today's and Sunday's workouts.

Sunday's WOD: 225# DL + 135# standing military press (subbed for HSPU) for 9 sets of 5. Didn't time it, but I was going at a quick pace and didn't take any rest. ~15 minutes? Sweating like a maniac during this one!

Today's WOD: 30,25,20... reps of pushups ONLY. Stopped doing the "virtual shovels" after about 5 reps because the trainer at my school started calling me "chain gang". Pushups done in 5 minutes or less. Took less than 1 minute rest between each set, and as I got down to 15, 10, and 5, I took about a 10 second rest and that was it. Rest time!

Comment #101 - Posted by: TimR at October 3, 2005 2:35 PM


Did the virtual shoveling a little off, but it was still a good workout.

Comment #102 - Posted by: brian_g at October 3, 2005 2:38 PM

9:31 as rx'd

Comment #103 - Posted by: broot at October 3, 2005 2:45 PM

13:00 even as Rx'ed, rotated lead arm every round... You kill me coach

Comment #104 - Posted by: Matt McKinley at October 3, 2005 2:46 PM

good Canadian pre snow shovelling workout! used an actual shovel with a tool box hung on the end that was about 25lb. did this at home to avoid explanations at the gym . . .

13:23 - the 25 and 20 push up sets were broken, others ok. switched lead hand half way through each shovel set.

Comment #105 - Posted by: alan f at October 3, 2005 2:52 PM

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling - 45lb plate - all sets broken
Push-ups - as Rx

TIME: 26:29

Comment #106 - Posted by: Scott McAndrews at October 3, 2005 2:55 PM

this was my first on doing Crossfit... what an interesting day to start.
I completed all sets with 25# on bar,
didn't time, but moved with a purpose, trying not to get sloppy.

Comment #107 - Posted by: J Hodge at October 3, 2005 3:11 PM

14:28 as rx'd. That was tough.

Comment #108 - Posted by: Rick510 at October 3, 2005 3:13 PM

Holy crap...21:09 as rx'ed

Did Armstrong Day 1 PU's also along with 5x5 bench

my lower back is burning

Comment #109 - Posted by: Allen Yeh at October 3, 2005 3:34 PM

Somewhere between 8 and 9 minutes, freakin stupid watch.

Lynne, you need to represent North East! Jeez, letting the manure hauler beat you.

Comment #110 - Posted by: brendan melville at October 3, 2005 3:50 PM

7:49 as rxed

Comment #111 - Posted by: kyle a at October 3, 2005 3:53 PM

45# over 25" Barrier

Comment #112 - Posted by: Chrispy at October 3, 2005 4:02 PM

3 x 1min. Jump Rope
3 x 3 OHS w/dislocates

20" barrier(chair)
45lbs. bar


Sets 4&5 of PU's broken

Comment #113 - Posted by: Rob M. at October 3, 2005 4:15 PM

I was just watching UFC on Spike and one of the fighters had a T-Shirt on with Crossfit on the back. I thought that was kind of cool to see.

Comment #114 - Posted by: Neil Eldridge at October 3, 2005 4:18 PM

Sorry to let the NE down - I only shovel snow, and it's not in season (yet!)

Comment #115 - Posted by: Lynne Pitts at October 3, 2005 4:30 PM


45lb bar w/ 25lb weight, over 25'' barrier (cat scratch post w/ candle on top)

pushups into sets of 10. Hubby said it's better to get a full ROM on pushups, so I did last 2 sets (10 and 5) on knees.

Pushups felt great.

Comment #116 - Posted by: emily h. at October 3, 2005 4:44 PM


Switched sides halfway through each set...
grip was smoked!!

Used 45 pound plate with olympic bar counting
one rep for every 2 passes over 24" barrier.
Tapped bumper plate on floor on each side of barrier for each rep.

Comment #117 - Posted by: Mel Jenkins at October 3, 2005 5:10 PM

Well it was my second WOD for almost a year. Felt very weak. I tried the 45 lbs plates with a 45 lbs bar but quickly realized that I was going way to heavy. I dropped it down to a 25 lbs plate and finished in 34:25.

After yesterday's workout and this workout I'm going to be very sore for a couple days.

Comment #118 - Posted by: Eric at October 3, 2005 5:14 PM

27:47 as prescribed, maybe should have used a lower weight

Comment #119 - Posted by: Sam L at October 3, 2005 5:25 PM

I've been dragging my heels about digging out the basement. If my wife caught me doing any "Virtual Shoveling" she'd tear a nice wide strip off of me. So I headed to the basement to do the real thing.

3 hours of jackhammering, picking, raking, shoveling and wheel-barrowing rock up out of my "future" basement and Crossfit-style gym.

After that I did two rounds of Crossfit warmup, spent a little time trying to kick up into a handstand against the wall (failed) and finished off with three sets of 20 - 25 second L-sits.

I really think my inability to kick up into a handstand has more to do with confidence than anything else. Another factor may be my lack of flexibility in the hips and/or hamstrings. I can only come within 2 or 3 inches of touching my toes.

Comment #120 - Posted by: DaNewf at October 3, 2005 5:26 PM

As rx'd. My back was shot from the deadlifts already. Damn, I'm looking forward to a rest day.

Comment #121 - Posted by: kevindhodges at October 3, 2005 5:30 PM

I went about 15:00 using 35lbs, but screwed up the reps. Did 4x100 sprints afterwards. Those shovel things are tough.

Comment #122 - Posted by: Matthew Jones at October 3, 2005 5:32 PM

Looking at the video again I did the form wrong too!! Not a good crossfit day for me. Maybe we can try it again sometime??

Comment #123 - Posted by: Matthew Jones at October 3, 2005 5:34 PM

A few days off, a weekend, a wedding, and copious amounts of home cooking were exactly what the Doc ordered
Played catch-up today

OLAD Deadlifts
350 for 2
375 for 3
405 for 2 sets of 2
very comfortable with this weight.

10 min rest for water

9 rds for time, 225lb deadlift 5x


Coach Rut's workout
225lbs deadlift
24 inch box jump
knees to elbows



Comment #124 - Posted by: steven stackpole at October 3, 2005 5:38 PM

I couldn't do the 45# so I switched in 25#.
I began doing knee pushups on the 20 set.


Also my form for the virt. shoveling was messed up. I never moved my legs and I did alot of curl action with my biceps.

Comment #125 - Posted by: Byron D. at October 3, 2005 5:47 PM


Lower back was screaming during some sets. Took several rests. Grip felt fine. Pushups weren't bad. I know I can do this one faster.

Comment #126 - Posted by: Brian Mc. at October 3, 2005 5:50 PM

WOD :14::22

I counted each time over the barrier as one, then swithced hands and did it again so I split each sets lead hand 1/2 way through. Worked out good... I have no grip now, and my back is smoked. It got ugly quick! The owner of the gym I found here tried to shake my hands after ward, but I couldn't even muster enough strength in my grip to do that.

Comment #127 - Posted by: DJ at October 3, 2005 5:53 PM

Who comes up with this stuff? It's fun!

Screwed up on the rep count, I counted over and back as 2 reps. Oops. Also used a 35 # plate. Did the shoveling and pu's without break though except for heavy gasping for air.

about 8 minutes

Comment #128 - Posted by: lovethisstuff at October 3, 2005 6:01 PM

wow, what a workout.

40 minutes, give or take a minute for me. I just bought a stopwatch today, but forgot to get AAA batteries too. D'oh! So I had to rely on the gym clock.

Did as rx'ed except the weight, I used 10 lbs. Almost ran into Pukie a few times. My first "real" WOD, and man am I proud of myself :)

Comment #129 - Posted by: ravenvii at October 3, 2005 6:16 PM

Anyone who said "this workout was fun" or said "I had a great time", I want to punch in the face. It sucked, but seriously thank you for that. My life would be far less interesting without Crossfit.

cfwu X 3
WOD - 7:25 (1 pass over barrier as 1 rep)

quick 5 min. rest...
DL/HSPU WOD - 7:20 (185# deadlift)

Comment #130 - Posted by: dan van at October 3, 2005 6:18 PM

500m row warmup
then as Rx'd
half of each set with each arm
a little slow, but painful and fun

Comment #131 - Posted by: Tom C. at October 3, 2005 6:21 PM

Hard. Turn up the tunes and tune out the stares.

Comment #132 - Posted by: masterpayne at October 3, 2005 6:34 PM

I have to pipe up again: this workout have a name?
Great one!
I had a lower back injury that plagued me for months, but with Crossfit since this summer (and some chiro) I felt totally confident to go for this type of workout.
Is there a way to subscribe by mail, coach?
Thanks again.

Comment #133 - Posted by: bebeck at October 3, 2005 6:41 PM

Had a nice French Kiss with Pukie


Mike Donnelly

Comment #134 - Posted by: rosceaux at October 3, 2005 6:44 PM

Someone must have read our weather report and saw snow in the forecast. Time to get ready for winter shoveling season!

35lbs and that was enough. 16:43. Included finding gloves as new bar was killing my hands.
Leanne - bar only and sub'd situps & crunches (abs aren't quite back in shape yet!) 10:55.

Comment #135 - Posted by: Steve S at October 3, 2005 6:57 PM


Used a 45# db in the lead hand and a 20# db in the rear hand as I don't have an oly bar. I'm not sure if this made it easier or harder, but it sure wasn't easy. Two crosses per rep. Switched lead hand each round. All PU sets unbroken except the 20.

ravenvii - Congratulations on your first full WOD!

Comment #136 - Posted by: John Elstad at October 3, 2005 7:25 PM

Group Moffett completed "Tabata" today, since we had a new member join. The new member is returning from shoulder surgery. Dooley great effort today.


Comment #137 - Posted by: Adrian D at October 3, 2005 7:39 PM

13:04 with the 45# plate 24" barr.

Comment #138 - Posted by: PFEIFER at October 3, 2005 7:42 PM

10kg/22lbs plate + OLY Bar
24" Barrier

Time 17:10min + three new bristers

ravenvii I Got some weired looks from the others at the gym,and a few shoulder shrugs, but no one tried to stop me, could be something to do with the fact im a personal trainer there.

Comment #139 - Posted by: Fi at October 3, 2005 7:45 PM

Yesterday I rested, and did not get a chance to do the muscle up workout. I did it, and it was ugly. Ugh.

Tomorrow, I plan to do the Deadlift workout from Sunday, but with a 200# sand bag. We'll see.

Comment #140 - Posted by: Mike Joyce at October 3, 2005 7:56 PM

11:02 as Rx'd
This one was a fun one to do after those DL yesterday.

Comment #141 - Posted by: Troy Archie at October 3, 2005 8:26 PM

"Virtual Shoveling" + PUs
1st two sets with 45# + Oly bar.
Last 4 sets with 35# + Oly bar.
Brutal...F-ing brutal...

Comment #142 - Posted by: SethO at October 3, 2005 8:27 PM

Lunch time: Ran approx 5k with two guys at work. Seeing I only run occasionally they were surprised I kept up (mostly) and finished strong. About 25 minutes. Part hilly canyon, part street running.

One of the guys is someone I needle about crossfit. He teased me halfway as I caught up while they waited. I said, go ahead and tease, Fran, Cindy and Helen are waitihg for you back at the gym.

He was able to do 7 pull ups but took 30-45 minutes to recover where I was recovered in about 15 minutes.

Also he gave me this: Squatting A** to Grass is "bad for you knees" - however I didn't have to get on my knees to get the half and half out of the little refrigerator we keep on the floor of one of the offices.

Yeah, baby!

Comment #143 - Posted by: Laurar at October 3, 2005 8:47 PM

24:09 as RXed

Comment #144 - Posted by: Chuck Pelowski at October 3, 2005 9:04 PM

21.06 as rx'd with bar only + pu's, completed my 4th week of cf, insane but hooked, virtual shoveling in MN, hmmmmmmm

Comment #145 - Posted by: U'i at October 3, 2005 9:18 PM

Did 2 sets- one with the right hand forward. Farmers walk- 400m with 1.5pood KB. One with left hand forward.
35# plate
Right- 13:17
Thanks, Coach. Great workout!!!

Comment #146 - Posted by: Skip at October 3, 2005 9:21 PM

Crossfit Tikrit:
mfbunch: 15:57, started as prescribed for five reps then dropped to 25 pound plate, all unbroken except for changing plates
joeyd: 15:57, all w/25 pound plate, unbroken
stewart: 17:04, 25 pound plate, first time crossfitter, heard saying: "holy s*!t! that hurts worse than running!"
i'm swearing off virtual shoveling!!!!

Comment #147 - Posted by: mfbunch at October 3, 2005 10:30 PM

as Rx'd (broken sets of shoveling) (alt left/right)

Comment #148 - Posted by: Mike N at October 3, 2005 10:38 PM

11:54 no changes..

Comment #149 - Posted by: john l at October 3, 2005 11:37 PM

Sub'd DB Swings (35#) for VShovels


Comment #150 - Posted by: Scott W. at October 4, 2005 4:00 AM

19:33 as written, ouch.


Comment #151 - Posted by: Jeremy at October 4, 2005 6:45 AM

16:51 as rx'd

Virtual shoveling rocks! When your done anyway...

I cannot believe I didn't puke and my forearms and grip were totaly worked.

Longer shoveling sets were broken. Pushups were easy..

Comment #152 - Posted by: Van at October 4, 2005 7:07 AM

15:45 as Rxed

Comment #153 - Posted by: Travis Braddock at October 4, 2005 7:13 AM

Good god. Looks easy, but that went away after about the 8th rep. Had to break down the shoveling into sets of 5 after my initial push. 23:35

Comment #154 - Posted by: james at October 4, 2005 7:54 AM

Alternated grip, 45# olympic bar 45 # plate, 6:50 as rx'd

Comment #155 - Posted by: Jim at October 4, 2005 8:15 AM

Just reread the instructions and I guess I screwed up. I didn't count two shovels as one rep. No wonder my time seemed so good.

Comment #156 - Posted by: Jim at October 4, 2005 8:19 AM

32" barrier

Comment #157 - Posted by: Lino at October 4, 2005 8:33 AM

30 x 25 lb. plate
24 x 10 lb.
20 x 10 lb.
14 x 10 lb.

15 regular, 15 girly
5 regular, 20 girly
7 regular, 13 girly
15 girly

That's all I did. 21 minutes.

Comment #158 - Posted by: nicole at October 4, 2005 8:37 AM

15:42 as prescribed

Comment #159 - Posted by: ChrisN at October 4, 2005 8:40 AM

~20 min. I forgot to start my watch on the first set :\ I also couuld only do half of the prescribed reps unitl I got to 15 and had to use a 35lb plate instead of 45. I'm sore as hell today. Great workout. I heard a couple of "what the hell..." comments from folks in the gym so I must be doing something right.

Comment #160 - Posted by: jp at October 4, 2005 8:53 AM

used 45# plate on oly bar as RX'd

this killed my lower back, everything else was fine, need to work shovelling technique. pushups came easy in between sets of shovelling torture.


Comment #161 - Posted by: stokedaddy at October 4, 2005 9:24 AM

11:05, but as I look at the other comments, I think I only did half the shovels. I was counting each cross over the barrier as a rep.

Comment #162 - Posted by: Jay at October 4, 2005 9:35 AM

Lower back is still sore!

Comment #163 - Posted by: dobbs2 at October 4, 2005 9:52 AM

Started with 45# for 30, back felt weak today, dropped to 35# for the rest. Split each set of shovels in half, as follows,

15R/15L, 13R/13L, 10R/10L, ...


Comment #164 - Posted by: Patrick Kennedy at October 4, 2005 10:26 AM

13:21 as rx'd

Comment #165 - Posted by: T.Rain at October 4, 2005 10:32 AM

Ran a shovel through a 1 pood KB handle


Comment #166 - Posted by: Scott E. at October 4, 2005 10:38 AM

Think that my technique could improve but got it done and feel appropriately battered.

14:20 as Rx-ed with 20kg on the end of a five foot bar. All press-ups chest to deck and full extension.

Cheers, kempie

Comment #167 - Posted by: kempie at October 4, 2005 11:13 AM

14:15 as Rx'd

Finally felt my lower back working. Did my back extensions during warm-up on a much high bench. Able to achieve a complete hang from the waist before flexing to horizontal.

Nice movement.

Comment #168 - Posted by: Bob Cornute at October 4, 2005 12:00 PM


I'm impressed!!!!!!!!!!!!!

Comment #169 - Posted by: Jonathan at October 4, 2005 12:04 PM


I would say the last trio was legs.

This trio was lower back. (Cleans, deadlifts, shovel) Wow! That first 30 nearly killed me. Oh yeah, so did the next 25, 20, 15, 10, 5. Got some strange looks from fellow soldiers. Of course, I get that a lot from all the crossfit workouts. Got to love it!

Comment #170 - Posted by: Jan Jeffrey at October 4, 2005 1:12 PM

15:27 with 25lbs plate. Woulda taken me upwards of half an hour for the 45'er.

This was a lot harder than I anticipated. I puked a little in my mouth after the 20 rep round.

Comment #171 - Posted by: David Knutzen at October 4, 2005 3:36 PM

D'oh! I did the reps starting at 40 instead of 30, so there was extra 75 virtual shovels and push-ups in there. No wonder I feel so blasted!

Comment #172 - Posted by: David Knutzen at October 4, 2005 3:38 PM

I am in violent disagreement. Not so much with the posters on Christopher Hitchens, but with the nutcases who seemed to think this was a fun workout. That was awful.

I am clearly doing these wrong or else I totally stink at them. 20:20, using only a 35# plate. I think I may have discovered a serious weakness. At least the pushups were unbroken.


Comment #173 - Posted by: TK at October 4, 2005 4:53 PM

did 45# for the first set and dropped back to 35# for the rest with a 45# bar

36:40 for me and 20:08 for a nebie Russ!


Comment #174 - Posted by: Hooger at October 4, 2005 5:59 PM


First two rounds were killer! After that I got into a bit of a groove. This is a workout I never would have imagined doing just 6 months ago. Didn't have an olympic bar so I was using a curl bar.

Comment #175 - Posted by: Rico at October 4, 2005 6:29 PM

Did 10#, 28:00. My forearms felt like rocks at the end!

Comment #176 - Posted by: Ana Crespo at October 4, 2005 6:38 PM

45# plates on 45# bars.
Barrier was a little low...maybe 18-20".

I did it in 15:48, Marshall did it in 16:56. I don't know how passed him. I thought I was going to die. I can't imagine how bad my back will feel tomorrow.

Comment #177 - Posted by: Keith W. at October 4, 2005 6:39 PM

45lb bar 25lb plate

Comment #178 - Posted by: R.S.M at October 4, 2005 7:27 PM


felt pretty good. I think I'll go gid a few foxholes.

Comment #179 - Posted by: Maurice at October 4, 2005 8:02 PM

15:04 as directed with 45 lb plates.

Alternated sides, so that half were right hand forward, half left hand forward. This was really tough on my grip.

Comment #180 - Posted by: Paul Si at October 4, 2005 8:07 PM

barrier was more like 20" otherwise as rx'd 16:15

Comment #181 - Posted by: marshall at October 4, 2005 9:13 PM

800 run; CFwu then,
Cool down, 800 run.

I tried to simulate actual shoveling while following the instructions. I have no grip left and my shoulders/upper back are worked. I'll feel the legs and hips tomorrow. Interesting WOD.

Comment #182 - Posted by: Steve HB at October 4, 2005 9:35 PM

9:30 as rx
WOW this was hard!!!

Comment #183 - Posted by: Stanimal at October 5, 2005 1:45 AM

18:50 - Put the workout off one day. After doing 10/6/6/5/3, broke all the sets up into 5s - all pushup sets unbroken. Good lord am I sore today - spinae erectors are feeling it.

Comment #184 - Posted by: Patrick at October 5, 2005 10:22 AM

sorry was 16:56 and barrier was more like 20" otherwise as rx'd

Comment #185 - Posted by: marshall at October 5, 2005 10:30 AM

Very funny...the day after a bunch of DL's and HSPU's, Coach makes us do essentially one-sided DL's and regular PU's; nice.
So anyways, I did 10 reps at 45 lbs before having to yield and switch to 35 lbs; my time was the blistering, awe inspiring pace of exactly 30 min...man!

Comment #186 - Posted by: Court at October 5, 2005 12:08 PM

CFWU x 2

WOD as rx'd switching sides at half point of each set 45#

Push ups as rx'd unbroken

Time - 15:00

Unbelievably sore forearms...

Comment #187 - Posted by: paulc at October 5, 2005 12:30 PM

With "Virtual Shoveling," are you supposed to switch hands?

Comment #188 - Posted by: Heather Hutmacher at October 5, 2005 12:43 PM

modified back extensions and sit-ups for shoveling

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
back extensions


Comment #189 - Posted by: Jerry Hill at October 6, 2005 5:33 AM

I've never done the shovel before but I liked it. This was a smoker. 11:16 Male

Comment #190 - Posted by: bishop at October 6, 2005 9:44 AM

I don't think my form was great on the virtual shoveling -- but I knocked it out in about 15:00. Lower back is still a little sore.... Finished of with a 2000M Row.

Comment #191 - Posted by: P. Bryan Edge-Salois at October 6, 2005 9:53 AM

Freakin' hard dood.

23 some odd minutes. Believe me, some were really odd.

Love the shoveling, hate the form and the fact that I had to break at 5 reps each time to switch hands due to grip failure.

On the bright side, my push ups were never stronger. Finally got to 20 unbroken, and that was on the third set. Cool.

Comment #192 - Posted by: Ron N. at October 6, 2005 7:05 PM

as rxd 18:30

Comment #193 - Posted by: tahoe mike at October 7, 2005 12:24 AM


I don't have an oly bar @ home so I improvised with a standard bar by adding a 7.5# plate to the free end and used 50# on the working end of the bar.

Had to use a chair that was taller than 24" (I think about 28) and about 12" wide.

Form suffered, partially due to the smaller plates. Couldn't make the ROM.

1 rep = over and back

Switched lead hand every 7-8 reps.

Thank god for the push-ups.

Two 4 minute rounds of bag work after...

Lower back, traps, forearms, and bis were smoked.

Comment #194 - Posted by: kramer at October 7, 2005 9:20 AM
Post a comment

Remember personal info?