November 11, 2005

Friday 051111

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.


Enlarge image

CrossFit Chicago Hill WOD II - L to R (top) Miguel, Bruce, Steve, Ryan, Doug, George
L to R (bottom) Edwin, Sue, Christina, Anthony

Posted by lauren at November 11, 2005 6:49 PM

And in other news, a young Colorado man's legs and butt are seeking a divorce from his torso on grounds of abuse.

Comment #1 - Posted by: Kalen M. at November 10, 2005 7:00 PM

What is the diffrence between good and bad in that video? I can not spot it.

Comment #2 - Posted by: Nick at November 10, 2005 7:00 PM

I am missing the major point between 'good' and 'bad' in the video...input anyone?

Comment #3 - Posted by: Jerry Hill at November 10, 2005 7:02 PM

I third the confusion.

Comment #4 - Posted by: Kalen M. at November 10, 2005 7:03 PM

I am looking forward to this one!!!

Comment #5 - Posted by: A.M. at November 10, 2005 7:03 PM

Ah, I got it- on the concentric or "up" you need to be straightening the legs and adding the quads. Watch the switch-overs closely.

Comment #6 - Posted by: Kalen M at November 10, 2005 7:05 PM

Legs bent (bad) v. legs straight (good).
What do you do if you don't have a GHD?

Comment #7 - Posted by: Dan MacD at November 10, 2005 7:07 PM

Nick, Jerry, Kalen,

Look at Nicole's legs, particularly the knees and the shins. In the bad version her knees will remain bent during her ascent. There is little if any pressure from her shins on the upper pad of the GHD. When done properly, the legs will straighten while the torso rises and the shins will push strongly into the upper support pad. You'll notice a more ballistic action as your upper body is thrown up and foward.

Hope this helps. If not, there was a CFJ on the subject not too long ago.


Comment #8 - Posted by: Ryan Atkins at November 10, 2005 7:09 PM

Thanks Ryan, I was also a little confused.

Comment #9 - Posted by: Dan F. at November 10, 2005 7:11 PM

Ironically, CFNYC was testing out a new facility this evening, which has a GHD. It was my first pass at GHD situps, and my abs are suitably impressed.

Comment #10 - Posted by: josh at November 10, 2005 7:12 PM


Beat me to it.

One potential sub for the GHD is to use a bench and a power rack/smith machine. Place the bar about 4-6 inches above the surface of the bench. Throw some plates on the bar to weigh it down (use bodyweight if it's a rack and unstable). Lie face up on the bench with the bar positioned near your lower shins. Adjust the bench so you're back is not supported and you can lean back towards the floor. Depending on the height of the bench, this may not give you the same ROM as a GHD. Alternatively, some have used a swiss ball in lieu of a bench. A towel between your shins and the bar would also be advisable.

Hope this helps.

Comment #11 - Posted by: Ryan Atkins at November 10, 2005 7:15 PM

Okay I follow the exercise that Nicole was doing. She looked just fine doing it... but anyways what if we don't have a contraption to place ourselves in for this particular torture? Should I find some random way to weigh down my feet and do this of some kind of ledge???

Any subs for that would be awsome.

Comment #12 - Posted by: Ian at November 10, 2005 7:16 PM

Nice to see that you found the Chicago CFers and are still at it. We miss you at the carport.

Comment #13 - Posted by: Carrie at November 10, 2005 7:41 PM

My media player says there is an error when I try to watch the GHD sit up link, however I can watch yesterdays clip.

Any one else having troubles viewing todays video clip?

Can someone describe what's there? I am getting bits and pieces from reading some of the posts, but not a complete picture. Thanks if you can help.

Comment #14 - Posted by: pwoodruff at November 10, 2005 7:55 PM


ok, so those look pretty tough, no? try substituting those sit ups in a WOD like Angie. I did. Sore. for. DAYS.

Comment #15 - Posted by: Mike at November 10, 2005 8:02 PM

pwoodruff - I had the same problem. However, the video on the Exercises link on the Main page worked. I assume this shows the same exercise, and maybe the comments on good/bad form cover any extras in the video we can't see.

Comment #16 - Posted by: John B at November 10, 2005 8:35 PM

You know, one of the things I love about this site is the creativness of it's members. Ian, find out what works w/what you got and go w-it. Remember, it's about the workout. Who knows, you might figure out something we all can use as a sub.

Comment #17 - Posted by: DJ at November 10, 2005 9:11 PM

27:39 - 135# butt to ankles front squats, GHD situps done to better than a 45 degree angle to ground at the "bottom" of the situp.

Front squats done in groups of 6 early on and three for remainder. Those got real tough fast. GHD situps nearly made me ill; the full ROM and speed on the way back up definitely got to my stomach. It's that same feeling I get when trying to do somersaults....

Comment #18 - Posted by: kelly moore at November 10, 2005 9:26 PM

A nearly 30 minute time from Kelly does not bode well for my attempt after work this morning.

Comment #19 - Posted by: Andy Shirley at November 10, 2005 10:34 PM

it is a bigger mystery than the bermuda triangle!

Comment #20 - Posted by: gigi at November 10, 2005 11:41 PM

185 for the FSQ?!? jebuss thats going to be hideous.

Comment #21 - Posted by: Don Stevenson at November 11, 2005 2:34 AM

Neither exercise can be a heap of fun with a broken toe.

Comment #22 - Posted by: John B at November 11, 2005 2:34 AM

You got to love taking long enough to write your post that someone beats you to the board and makes ones post seem somewhat foolish...

Thanks Ryan... anybody else got any suggestions that don't involve gym equipment?

Comment #23 - Posted by: Ian at November 11, 2005 4:03 AM

130 lbs Front Squat
19 minutes

Comment #24 - Posted by: MLM at November 11, 2005 4:30 AM

Do you do the GHD sit ups after the front squats, or between sets? any suggestions?

Comment #25 - Posted by: Bob at November 11, 2005 4:39 AM

All squats 95lbs (workin' on form)


Comment #26 - Posted by: Orrin Ahola at November 11, 2005 5:36 AM


Comment #27 - Posted by: Scott W. at November 11, 2005 5:39 AM

Anyone having trouble viewing the video, try right clicking the link and select 'save target as' and save it somewhere, like the desktop, then run it from there. That worked for me.

Comment #28 - Posted by: Matt B at November 11, 2005 5:43 AM

133# bar
Used flat bench with weighted bar

As written: 20min

Comment #29 - Posted by: TomC at November 11, 2005 5:50 AM

Hi all,
Workout as follows
Lisa Front Squat 65 kilosx3x14. Duration 16:00.
Bdw. 61 kilos.

Jon Squat Clean 80 kilosx1x62. Duration 26:04.
Bdw. 80 kilos.

Comment #30 - Posted by: Jonathan Jensen at November 11, 2005 6:01 AM


First thought was no freakin way I'm using 185 with that kind of volume...
How do you eat an elephant?
One bite at a time(or 3 reps at a time).

Comment #31 - Posted by: Jerry Hill at November 11, 2005 6:04 AM

Thanks for the clarification on form and sub.

Comment #32 - Posted by: Jerry Hill at November 11, 2005 6:05 AM

Crossfit Virginia

After a few days of schedule conflict I'm getting back into xfit and WODs.

FS 65# -- regular Sit ups
Time 12:12

Finished with 150 pulls on graviton machine(had to break them into sets of 5 toward the end)

Dino--It feels great to be back, thanks for your support!

Ashley--thanks for laughing at me all the time...that's great motivation. You laugh while I feel like puking :-)

Comment #33 - Posted by: Erika at November 11, 2005 6:17 AM

Kristi T--thanks for listening to me every morning!

Comment #34 - Posted by: Erika at November 11, 2005 6:18 AM

Matt B,

The 'save target as' right click worked like a charm. Thanks for the solution, I knew it had to be out there somewhere.

Now how do I get through this WOD and have any leg power to be able to walk away? Gotta answer that one on my own, but what a challenge.

Comment #35 - Posted by: pwoodruff at November 11, 2005 6:25 AM

26:46 as rx'd, 26:46

Comment #36 - Posted by: OPT at November 11, 2005 6:26 AM

No equipment GHD sub:

I've heard of people using their bed. They have someone hold their feet and hang off the edge. Although I've never tried it, it's concievable that wrapping a few stretch bands around the matress and sliding your feet under them MIGHT make this move possible w/o a partner.

Depending on the shape/sturdiness of the arm rest, this move MIGHT be possible with a couch (could give you a better height to work from).

Just some thoughts.

Comment #37 - Posted by: Ryan Atkins at November 11, 2005 6:29 AM

Almost forgot - you'd probally want to weigh down the other end of the mattress/couch w/something!

Comment #38 - Posted by: Ryan Atkins at November 11, 2005 6:30 AM

wod with 2 reps of unanchored sit-ups as sub for every 1 GHD prescribed: 22:03


Comment #39 - Posted by: JoshS at November 11, 2005 6:47 AM

Happy Birthday (Nov 10,1775)to all my Marine brothers out there, and God bless you. Sorry for the late post I didn't have access to a computer yesterday.

Comment #40 - Posted by: Stage,C at November 11, 2005 6:55 AM

115# FS and used a decline situp thing for GHD.

First time to workout at the University of Houston fitness center. Pretty nice place and they even have a squat rack with an olympic platform and bumpers. I should have started going there sooner.

Comment #41 - Posted by: Matt M. at November 11, 2005 6:56 AM

"Life tends to punish those who specialize," especially those of us who specialized in a "20 minute exercise bike, fixed weight training," type program....

I was almost too embarassed to post my "WOD" (I should call it CF JR. WOD), but I will anyway, if for not other reason than the other neophites can say "at least I'm doing better than that guy!"

CFWU (I got this down anyway)subbed Hanging "L" for situp

FRONT SQUAT: 135# (1st time ever for me) Had to break it up, even with the reduced wt! Did it all though! Cried like a baby

HELP: Wt. kept rolling off, than it started to choke me, then I got it right and leaned back so my back stayed perfectly 90 degrees to floor... any tips on front squat!?

GHD: did well, used swiss ball, love the alternating arm thing, as in video... big difference, compared to other hand/arm position.

27 minutes

CF OR DIE! (Or maybe CF and Die!?)

Joseph H aka: "Neo Nate" :)

Comment #42 - Posted by: Joseph H at November 11, 2005 6:56 AM

perfect substitution

all you have to do is get get a chevy suburban, open up the rear doors and fold the third row rear seat forward

then anchor your rear feet under the folded up seat and lie down with your head and torso hanging out the back

add extra points if you have a trailer hitch ball hitting your back on the way down each time

what could be easier than that?

Comment #43 - Posted by: gbass at November 11, 2005 7:26 AM

New to CF, getting used to the exercises. FS on Smith press (95-95-95-95-115-135-135) + homemade GHD on gym ab contraption. Time: 10:50.

Comment #44 - Posted by: Todd W at November 11, 2005 7:28 AM

Jerry Hill, you're a CF animal!

Comment #45 - Posted by: John Messano at November 11, 2005 7:41 AM

wu 12 minute bike

WOD= 21-18-15-12-9-6-3
front squat 115#
ghd situps
I got my yukon ghd last week. Finally a ghd one showed up on the WOD.
FS I got the bar to adams apple and all butt to ankles squats. Could be resting the bar properly now on front squats..

Comment #46 - Posted by: dennyy at November 11, 2005 7:48 AM

CFWU x 2 then WOD as RX'd except 45# front squat
Tried to work on form, walked for 15min @ max incline after WOD.

Comment #47 - Posted by: John H. at November 11, 2005 7:57 AM

I did all of reps with 115 lbs. Form was great and weight was ideal... I barely got to 21 and I had a real push getting the weight in the rest of the reps. Alomst fell down the steps after i was done!

Total time was 12:38

First set got my heart rate in high 160's.

Comment #48 - Posted by: MfowlerBJJ at November 11, 2005 8:00 AM

Some of the above are hilarious. I love the Suburban substitute.

I keep looking at front squat and had the same problems as someone above, keeping the weight on my shoulders. I either got choked (I have an 18.5" neck) when I kept it in close, or it rolled forward onto my biceps. I used only 90 lb to try to get the form right, dropped down to 65 for sets 12 and 9, then up to 75 for the last two. For the GHD's, I went with the Smith machine variation (thanks to Ryan Atkins for that one) but because my back's still a little jacked up, I had to go easy and kind of help/cheat by holding onto the bench with my hands. I added in a few extra flat situps to make up for it. Total time 13:55, but nothing to brag about, given the wts, subs and cheats. But it's only WOD #4. So I'll cut myself a little husk.

Comment #49 - Posted by: Sean at November 11, 2005 8:03 AM

i need a suburban.... i tried on a back extension machine thingie....almost backward rolled right off.

So i did regular crunches instead...

Comment #50 - Posted by: MfowlerBJJ at November 11, 2005 8:27 AM

Ryan, thanks for the tip on GH situps. Quick trip to hardware store, $2.60 for lag screws, 5 min work, & I have GH situps. Will post photos to message board later.

#85 on FS. Wrists hurting bad in rack position.
Time, about 50 minutes, another Bataan death march for me.

Comment #51 - Posted by: Dan MacD at November 11, 2005 8:48 AM

(Tried 185 pr and got it but my wrist hurt like He!!)
21) fs 1:53 135# unbroken ghs 1:24
18) 145# 3:42 ghs 1:01
15) 6/9 4:40 ghs 1:01
12)6/6 4:20 ghs :36 unbroken
9) 9 2:47 ghs :31 ub
6) 6 2:05 ghs :21 ub
3) 3 :58 ghs :09 ub
Time 26:13

Comment #52 - Posted by: Jim at November 11, 2005 8:52 AM


Right on, you have given me the perfect excuse for the missus, when I make a bid for a new suburban! HEY, anybody got any ideas as to how I might justify a new Harley Scooter!? HMMMMM, HSPUs on the handlebars!?

Joseph H

Comment #53 - Posted by: Neo Nate at November 11, 2005 8:52 AM

We got our GHD situp bench from

It was $260 + shipping, comes with a white or black frame and any color upholstery you want. Good quality, I'd recommend it for the price.

Comment #54 - Posted by: Mike in L.A. at November 11, 2005 8:56 AM

Remember and thank a veteran today.

Comment #55 - Posted by: Mike Mueller at November 11, 2005 8:58 AM

Rest day for me. I have a WOD on Saturday at a park in San Diego. BBQ afterwards!

Comment #56 - Posted by: cactrotman at November 11, 2005 9:00 AM

Squats at 40kg (BW 56kg), working on form.
Each squat set broken in 3 subsets until sets of 3 reps. Wrists hurt.

Situps felt bizarrely easy, wasted time resetting up the system many times until I found proper way to keep feet locked.

Comment #57 - Posted by: JefM at November 11, 2005 9:03 AM


Subbed 135# on Front squats...

GHD Sit-ups w/max ROM.

I couldn't open the video link either, used the
one on the home page.

Comment #58 - Posted by: Mel Jenkins at November 11, 2005 9:08 AM

FS weight: 135#


All sets unbroken. Did an extra 21 of each at the end (3/5/5/8). I switched to the lighter weight with the intent to do the WOD with no breaks and emphasize the cardio benefit. We had a ton of guys show up to do the WOD at the same time with only one squat rack, so I got too much rest in between sets. Next time I'll wait until the rack is free. I think I can break 20 min. with 135#. As it is, I wish I'd done 150 or 160#.

Comment #59 - Posted by: Chris C at November 11, 2005 9:14 AM

bw = 165


FS as rx'd, GHS performed on stability ball

Comment #60 - Posted by: paulw at November 11, 2005 9:16 AM

I have some real flexibility issues with both the Front Squat and GHD. When bar was on my fingertips, forearms were hurting for certain. I ended up using 135# after trying 185# for a couple of reps. I also subbed regular situps after a few GHD's. Time 21:54

Comment #61 - Posted by: Jerry S. at November 11, 2005 9:28 AM

subbed 145#
I know I am going to walking funny tomorrow. It is well worth it.

Comment #62 - Posted by: astonegsw at November 11, 2005 9:50 AM

90 kilo's, As Rx'd 40 minutes from the floor.

Yesterday's WOD, 25 minutes as Rx'd

Comment #63 - Posted by: ACM at November 11, 2005 10:05 AM

Team Ruthless CF Va

Another humbling WOD

weight and exercises as RX'd,but rounds very broken

time was 19:58

84 front squats w/ 185 lbs.--PHEW!!

Comment #64 - Posted by: JeffT at November 11, 2005 10:10 AM

Gbass gets the best points so far for creativity. Though it turned out I was able to find a machine that I could perch on and do the situps after all... but then I avoid all those odd things with cables and red and blue cushions.... they scare me.

I have no idea what my time was. I was messing around doing some hise shrugs, and then finished up doing some good heavy shrugs...

Also it appears the flexibility of my wrists is shit. Front squats were hurting more in my wrists than anywhere else... I figured I was doing them wrong so I did back squats, all the way down...

Comment #65 - Posted by: Ian at November 11, 2005 10:11 AM

Subbed 155# for FS.

Total time: 17:16

R1: 3:24 (wasted 48 secs answering the door), 1:06; total: 4:30
R2: 2:50, 0:57; total: 3:47
R3: 2:04, 0:50; total: 2:54
R4: 1:48, 0:43: total: 2:31
R5: 1:15, 0:36; total: 1:51
R6: 0:39, 0:26; total: 1:05
R7: 0:24, 0:14; total: 0:38

Some of the last few FS reps might not have been as deep as they should.

Sit-ups full ROM on GHD, hands touching floor at bottom, toes at top.

All FS sets broken, except for the last 2. All sit-ups unbroken.

Comment #66 - Posted by: john v. at November 11, 2005 10:12 AM

To all my brothers out there, Have a great Veterans Day! Hoo-Ya America!

Comment #67 - Posted by: DJ at November 11, 2005 10:14 AM

OK, so Im a newb and I did my first WOD four days ago, and it throughly kicked my arse, but today I felt fine to do the WOD w/o weights so I just ended up doing squats, and did the GHD situps by taking a footrest, sat on it, stuck my feet under the edge of the chair and went for it. Given I coudldve done better to find a way for my legs to straighten out as in the demo. Im already feeling it in my abs and thighs, tomorrow is gonna be sore sore sore. Ahh little weakling me...

The one the only the scrawny EMT,

Comment #68 - Posted by: Cheyenne Terry at November 11, 2005 10:30 AM

Subbed 140 for squat


Comment #69 - Posted by: Steve72 at November 11, 2005 10:31 AM

so what is the dif. between good and bad, I'm not seeing it...

Comment #70 - Posted by: Dylan at November 11, 2005 10:31 AM

sub'd 115lb front squats and steep inclined situps


rough workout.

Comment #71 - Posted by: John Messano at November 11, 2005 10:37 AM

No GLR so I tweaked the WOD
5 rounds w/no rest
1min KB front squat(2 24kg KBs-RKC standard,arse to ankles)followed immediately by 1min janda situps w/feet in front of Kbs.
Warmed up with KB joint mobility. Concentrated on strict form. This one was a grinding killer!

Comment #72 - Posted by: Ben E. at November 11, 2005 10:52 AM

appox 25 min as Rxed.
My form started to really suffer toward the end of the first few sets of front squats. I thought that the weight would be fine, but the more I did, the more I felt my toes keeping me up. Parallel was as low as I could go. Those situps are odd.

Comment #73 - Posted by: Nick K at November 11, 2005 11:05 AM

Team Baghdad: OUCH!!!

Coach, this one was a killer. Used 185 fs and sub'd knees to elbows (no GHB).

SSG Rose 39:44
SGT Norman 45:32

That's all we had today. No pukie but hit an euphoric state after 18 rep round. FS extremely broken. Knees to elbows, good sub: abs hurt. In fact, everything hurts.

Comment #74 - Posted by: jan jeffrey at November 11, 2005 11:07 AM

WOD 9:20 but FrSq subbed to 95# also had no GHD so did explosive sit ups on our angled decline SU gadget. Tough but not killer this way.
Finished with FrSq 6x: 145, 165, 175.

Comment #75 - Posted by: Rick Ihrie at November 11, 2005 11:16 AM

185 fs
GHD sit-up

Comment #76 - Posted by: gabe C at November 11, 2005 11:45 AM

Did a FS workout on Monday 185x5x8 and I thought that was tough! Had to try today's with a bench sub for the GH situps. All FS sets broken, except last two, and I dropped down to 165 after the set of 18. Still smoked me. Really started to feel it in the glutes and hams in the latter sets. Total time about 40 minutes.

Question re. the sit ups.. I felt a weird pain/numbness in the lower back and legs when I passed the 90 degree position coming up, especially with my legs locked out straight. Any similar experiences?

Comment #77 - Posted by: TomG at November 11, 2005 11:55 AM

Talissa: 15:23 used 90lb front squat

Sheila: 16:24 used 67lb front squat

Thayer: 15:37 used 90lb for front squat

Comment #78 - Posted by: Dublin Girls at November 11, 2005 12:02 PM

Used 95 lbs (in order to accomplish this unbroken-185 lbs would have been down to singles by the end for me since I weigh only 143 lbs plus I still haven't got my hernia fixed!) and did all unbroken in 16 min. Good thing I took my Prevacid because coach is pushing a meeting with me and the clown! For GHD sit ups I did decline, which is just about the same thing, with a little support on the bottom if you pause. If you just barely touch and go it is about the same. My stomach still hurt from the L pulls and my legs still hurt from the 7 single squats from last week! Me likes!

Comment #79 - Posted by: Rick K. at November 11, 2005 12:09 PM

I was turned on to Crossfit about a month ago. I'm loving it. One question. When faced with a round of 50 reps, is it "Crossfit style" to choose a light weight (sometimes ridiculously light) that I can do without breaks or a more moderate weight that requires some mini-breaks inside the 50 reps? (I tend to get more ripped with more weight and some mini-breaks.)

Comment #80 - Posted by: Jack at November 11, 2005 12:17 PM

To the fifty million Americans who have heeded the summons of the trumphet and served their country from the Revolution to Iraq. May they find their country grateful for that service

Comment #81 - Posted by: john at November 11, 2005 12:19 PM

Workout at CF Boulder Creek

Burgener warmup;
40 walking lunges;
40 broad jumps;
5 muscleups (consecutive - PR);
20 knees-to-elbows;
hanging L-sits plus muscle-up to L-sit;
tabata squats - score 17;
Cooldown - clubbat and balance beam work.


Comment #82 - Posted by: Jonathan K at November 11, 2005 12:24 PM

Ow, my wrists hurt!! Could only do 50# and had planned on at least 85# (BW 120#) for FS
GHS as rx'd.
sets unbroken- time includes running from one end of the gym to the other
sure it would have been longer time w/ heavier wts. on FS

Comment #83 - Posted by: Kathryn at November 11, 2005 12:25 PM

cfwu x 3: dropped reps on sit-ups, extra hip flexor stretching to prepare for the GHD su's.

WOD: 11:30 as rx'd.

Wrist and Shoulder flexibility are still limiting factors, could only get to just below quarter depth without falling over.

GHD situps were done using the Ryan Atkins substitution, these messed with my lower back something fierce. Ended up focusing on the stretch at the bottom and flexing up until I just started to feel the hip flexors starting to help and the real pain in my back began.

All fs sets were unbroken (hurt too much getting the bar off the rack to do it more than I absolutely had to!!)

First set of situps was broken, at round 15 it finally clicked about the good vs bad form. All remaining reps were done with legs straight throughout the motion.

Comment #84 - Posted by: Bob Cornute at November 11, 2005 12:27 PM

21-18-15-12-9-6-3 rep rounds of:
**165# Front squat (all broken, full-depth)75% of 1RM @ 220#
GHD Sit-up (no breaks)
Day 7 of my cold... feeling better.

Comment #85 - Posted by: jdg at November 11, 2005 12:40 PM


For the GHD sit ups, used a flat bench and I underhooked my feet on a pec deck(finally found a use for that thing). Fronts squats // used 135 for set of 21 reps, 155 for set of 18 reps, 170 for set of 15 reps, and 185 #s for sets of 12, 9, 6 and 3 reps.

Comment #86 - Posted by: pwoodruff at November 11, 2005 12:41 PM

~30 min at 135#

Big, deep squats w/ pause. Draped self over one of those big balls, & hooked feet under the squat rack as GHD sub.

This WOD really put me in the hurt locker. Today is day 3 of my cycle, so a much needed rest tomorrow.

Comment #87 - Posted by: Alex McClung at November 11, 2005 12:49 PM

try a moderate weight w/ mini-breaks. less than your 1RM but more than your xRM, where x is the total number of Rxd reps. also, do a search of "power output" on the Message Board. there have been several great threads about just this topic.

cfwu x3

WOD: 17:01 w/ 125# FS. i think the lighter weight was a good choice. i never had to break it into less than 4 reps, was able to keep good form (read: upright w/ posterior chain engaged), but was still to the right (the strength side) of maximum power output.

Bob Cornute,
amazing. you definitely put me to shame on this one.

Comment #88 - Posted by: ediddy at November 11, 2005 12:54 PM

Sue your a stud! Way to go on those pull-ups! Your a star!

Comment #89 - Posted by: eva t. at November 11, 2005 1:03 PM

Sue your a stud! Way to go on those pull-ups! Your a star!

Comment #90 - Posted by: eva t. at November 11, 2005 1:03 PM


Started with 135# on the FS. Then moved to 115#. Found the FS to be a bit rough on the wrists.

Comment #91 - Posted by: EBourassa at November 11, 2005 1:42 PM

I have you to thank Eva ... I couldn't have done it with out you!!!!
I'm now shooting for 25, then 30. I'll keep you posted!:)

Comment #92 - Posted by: Sue A. at November 11, 2005 1:42 PM

12mins today, tho i reduced the weight to 135lbs as its my first time doing front squats. Still, it killed my wrists!

Good stuff.

Comment #93 - Posted by: Orrin at November 11, 2005 1:54 PM

185 is near my PR, no friggin way!
subbed 135lbs

Comment #94 - Posted by: Hartman at November 11, 2005 2:07 PM

I thought this workout was somewhat easy, although pukie tried to introduce himself about half way through the second set of GHD's. Some times havin' to re-eat your morning snack is incentive to blast through the WOD even quicker. But I guess that's what I get for doing today's WOD after an hour of Krav Maga.

I'm no expert but I've been lifting for many years. For those of you having wrist problems, I'm assuming your holding the bar in the same manner that you would performing "the jerk" part of a clean and jerk. If that's so, try this - place the bar across your front deltoids, cross your arms like your doing the "I dream of Jeannie", and than place your hands on your deltoids overlapping the bar. Remember to keep your elbows pointed straight ahead as you perform the squat.

Comment #95 - Posted by: tim at November 11, 2005 2:13 PM

Ooh, cheers man. I was indeed holding it in the same manner as i would just after a clean. Will try your suggestion next time i'm in the gym.

Comment #96 - Posted by: Orrin at November 11, 2005 2:25 PM


135 lb. Front Squat, my gym just got a GHD, and this was my first time doing sit-ups on them.... pretty poor form though, couldn't figure out what was good and bad until I just got back and read the comments. Gonna have trouble walking home after this one.

Comment #97 - Posted by: Cannon at November 11, 2005 2:28 PM

Fed-Ex dropped off my new GHD today; perfect timing. 135# FS, hands across chest on situps (didn't want to overdo it and get canteloupe syndrome), but maintained full range of motion.

Comment #98 - Posted by: ChrisG at November 11, 2005 2:37 PM

Rower: 15.10 min 300Cal
LifeCycle: 30.50 min 10miles


100-Sit-Ups (Excersise Ball)

Comment #99 - Posted by: Matt Durham-IAFF at November 11, 2005 2:41 PM

only been doing crossfit for a couple weeks now, and love it.
had to drop to 135#. 13:42. anyone else going to the workout in San Diego tomorrow?

Comment #100 - Posted by: Patrick at November 11, 2005 2:43 PM

185 lb FS
GHD's over bench

Comment #101 - Posted by: Lino at November 11, 2005 2:43 PM

185 lb FS
GHD's over bench

Comment #102 - Posted by: Alex at November 11, 2005 2:44 PM

I hold the bar with my palms facing me. Doesn't hurt at all that way. Of course you have to pick the bar up a bit differently (a curl) but I have never had a problem doing it....of course I am no expert either, so if I shouldn't hold the bar that way I would like to know.

Comment #103 - Posted by: MLM at November 11, 2005 2:45 PM

A Cook
wt as rx'd. GHD on back ext mach backward

Comment #104 - Posted by: lance at November 11, 2005 3:02 PM

This was my first ever WOD. Very humbling. Had to use 95# on the front squat. Sets 1-3 I had to divide in half, but I got all the reps. Took 15 min. I was toast.Went in and laid on the lazy boy. Slept for 45 min. My legs are wobbly.

Comment #105 - Posted by: Randy at November 11, 2005 3:02 PM

Used 100lbs for front squats,
Don't know if I'll be able to walk tomorrow!

Hey CrossFit Rockford! Lookin good Sue!!!!

Comment #106 - Posted by: Katie Jo at November 11, 2005 3:08 PM

slight adjustment to earlier Suburban substitute for GHD's

push back doors open all the way so they lock in open position and dont come swinging closed on your melon during rep number 21

time: 13:40

Comment #107 - Posted by: gbass at November 11, 2005 3:18 PM

Subbed 95# for FS, incline for situps.
"Warmed up" with 4 mile run in 28 min on treadmill. I obviously come from an endurance background, not strength. I tried to use 135# and 115#, but had to drop down if I wanted to practice very good form (and I did). Really focused on driving up through heels. I feel like my squat form is very very slowly maturing. BWT 188.

Comment #108 - Posted by: amullican at November 11, 2005 3:24 PM

FS: 21-18-15 @ 135# & 12-9-6-3 @ 95#
GHD situp

Comment #109 - Posted by: broot at November 11, 2005 3:32 PM

To all you veterans out there: I lift a glass to you and toast you in appreciation of your courage and honor in defense of your country.

Thank you and happy Veterans/Armistice Day.

Comment #110 - Posted by: jack cantwell at November 11, 2005 3:34 PM

65kg front squats
modified bench ghd sit ups
time 13:57

Comment #111 - Posted by: DavidE at November 11, 2005 3:43 PM

135# FS, 28:45. This workout sucked -- the GHDs gave me a wicked headache from all the blood rushing to my head. Did this happen to anyone else? Plus, this is only my fourth time doing front squats, and I still can't figure out a good way to hold the bar; I wind up choking myself, unstable, and/or hurting my shoulders. Any advice from the experienced front squatters out there would be appreciated.

Comment #112 - Posted by: Dan M at November 11, 2005 3:51 PM

Executed the WoD within ~ 30 minutes.
-Some FS sets broken.
-R1-R2 @ 135lbs, the rest at 185.
-Susstituted decline sit-ups for the GHDs.
-Additional HS practice.

Comment #113 - Posted by: Brand at November 11, 2005 4:12 PM


subbed 115 pounds for squats.

Used the squat rack and bench GHD sub which worked out well, but made it so I had to clean the weight each time. This gave me incentive to keep the sets unbroken.

The situps were easy, the squats were hard. All sets unbroken.

Comment #114 - Posted by: Ahmik at November 11, 2005 4:25 PM

That was killer. Still new to the WOD's so I didn't keep my time, I just worried about completing it. I did.

Comment #115 - Posted by: Garrett at November 11, 2005 4:28 PM

Was this for time??

Torn ACL prevents going anywhere near the full wt, had to go down to 45# (yeah I wimped out).

Blazed through the workout though! about 12 minutes...

Comment #116 - Posted by: jtinoc at November 11, 2005 4:31 PM

185 lb front squat?! not happening. 35:37. did 6 w/ 135-lb, then rest w/ 115. 10 min elliptical warm up 12/12.

Comment #117 - Posted by: kevin o at November 11, 2005 4:35 PM

19:01 with 75# FSs. Put the situp incline board at its steepest angle as a weak GHD sub. I originally tried to improvise using the hamstring curl machine but it just felt wrong.

Comment #118 - Posted by: Norma at November 11, 2005 4:40 PM



Comment #119 - Posted by: brendan melville at November 11, 2005 4:41 PM

Geez, what a day to take a break, but I did anyway.
Love the GHD situps, even a fat ba%^$^d like me can do them, and learn from the pain. When you get good, add a 10lb plate or weight vest to the action. Good stuff.

Thanks to all vets on this Veterans' Day, and for my UK brothers (that's you Steadmania) happy Poppy Day (they still wear the red poppies today, right?). Cheerio!

Comment #120 - Posted by: Ron N. at November 11, 2005 5:12 PM


95# FS

Comment #121 - Posted by: Ellen S at November 11, 2005 5:20 PM

BW = 170-175.
Gave 185 a go on the FS and said, "Nope," after 1 rep. Broke it down to 135 and went at it. 20:40.
FS was still hard. Sets of 10-11, 10-8, 7-8, 9-3, 9, 6 and 3.
GHD sits are no problem except I can't extend back as far as Nicole. I get dizzy and nauseous. Going back a bit below parallel.

Got to get the FS up to be able to C&J.

Comment #122 - Posted by: John at November 11, 2005 5:30 PM


This one kicked my butt, and 3 hours later, walking and getting out of a chair hurt. The first 2 sets were as directed, but I was running late for my daughter's soccer game, and dropped to 135 for the remainder. Even with the substitution, my quads and glutes are toast.

Comment #123 - Posted by: Paul Si at November 11, 2005 5:34 PM

BW: 165#

FS: 21/185#, 18/185# and 165#, 15/165# and 155, 12/135#, 9/135, 6/165, 3/185 (all were broken except 6 and 3)

Considering that 185 was a PR for the FS a few weeks ago there was no way I would have been able to keep the WOD at reasonabe pace so I had to adjust a bit.
Subbed regular achored sit-ups for GHD. FS felt good although form was degrading near the end.


Comment #124 - Posted by: A.M. at November 11, 2005 5:36 PM


124 Posts and ONLY 4 "Happy Veterans Day."

Suck it up and Drive On...

100 Push-ups
100 Pull-ups
100 Sit-ups
100 Dips

to all those who forgot it was Veterans Day.

"Oh, you mean thats why I have the day off!"

-Rangers Lead The Way-

Comment #125 - Posted by: SGT. Eric LeClair at November 11, 2005 5:54 PM


Comment #126 - Posted by: Zach G at November 11, 2005 5:54 PM

Ruby: 85# front squat-29:39

Jason: 23:48 as Rxd

Vanessa: 115# front squat-19:14

Did GHD off tailgate of truck!

Comment #127 - Posted by: Joe M. at November 11, 2005 5:54 PM

3 rounds of
1 minute each of
75# push press
20# wall ball
20# slam ball
followed by 2 minutes of Bas Rutten striking tape
1 minute rest between rounds.

Comment #128 - Posted by: Jeff at November 11, 2005 5:59 PM

I went Tellamark skiing for the first time today. That is all my legs could take. I think it was definitly comporable to the wotd.

Comment #129 - Posted by: Angela at November 11, 2005 6:11 PM

Happy Veteran's Day! Here's to those who serve.

This workout was tough! Definite abuse on the less than limber hands/wrists.
Used 135# for front squats and rigged up stretch band to hold my feet on the crossbar of pullup/dip tower, then did situps across flat bench. 19:01
Leanne S. did 21-15-9 w/ 65# for squats. 6:53.
Broke my official "Dan John adjustable Stanley sawhorse weight racks"! They didn't like the 135# being dropped on them.

Comment #130 - Posted by: Steve S at November 11, 2005 6:22 PM

CFWU x3(+push-ups)
D.J. :24::00
Josh :30::00

I finally found the sweet spot w/the bar doing FS. It definitly helps the wrists. Found it on the 2nd rd.

Droped down to 175 on the FS. Did the GHDs on the Calf raise machine. The sitting down kind. Sat on the seat, put my feet under the pads the knees go under. Leaned back and got to it. The only problem is I hit my head a few times on the deck.

Comment #131 - Posted by: DJ at November 11, 2005 6:53 PM


Front squats could be deeper.

Couldn't get the rack position good enough to get the groove going. All broken above 12 @ 12 + balance of reps.

Had to use slant board and full ROM sit-ups.

Comment #132 - Posted by: kramer at November 11, 2005 6:53 PM

As Rx'd

13 min 00 sec

185 FS

full range on GHD


Comment #133 - Posted by: Anand B. at November 11, 2005 6:55 PM


20 minutes
10 ring push ups
15 situps

~15 rounds


Comment #134 - Posted by: Murph at November 11, 2005 7:01 PM

Morning OLAD Military Press
7 sets of 5

Crossfit Max Effort Hang cleans
195 for 4 sets of 3
205 for 4 singles

Judging by these numbers, its time for a few days off for me.


Comment #135 - Posted by: steven stackpole at November 11, 2005 7:05 PM

Heavily modified; visiting Mom so
situps on Swiss ball
kb front squats, 2 36# kbs

Comment #136 - Posted by: Lynne Pitts at November 11, 2005 7:08 PM

No rack, can't clean 185, so very modified

100 lb front squats
Sit ups
21-18-15-12-9-6-3 Reps

Some sweet day, my form will improve and I'll be able to do some of this stuff. Great workout anyway.

Comment #137 - Posted by: Matt B at November 11, 2005 7:17 PM

Must be last post of this one:


#115 Front Squat
Situps on Board at highest peg setting!

Good night!

Comment #138 - Posted by: Karl G at November 11, 2005 7:26 PM

Bad one for me today.

32:39 using 135lbs for the FS. The situps I did where close to GHD su's but not quite. The FS were very broken. I'm getting over a flu or something and feeling really dragged out.

I found my wrists (on the FS) to be a little bit of a limiting factor as well.

Lots of room for improvement.

Comment #139 - Posted by: DaNewf at November 11, 2005 7:28 PM

85lb fs
ghd situp with a bench and the weighed down bar


Comment #140 - Posted by: Megan S. at November 11, 2005 8:01 PM

As rx'd 32:27

Comment #141 - Posted by: PFEIFER at November 11, 2005 8:09 PM

4th WOD

135# front squats
GHD sit-ups


Comment #142 - Posted by: leejaime97 at November 11, 2005 8:15 PM

CF WU x3
All Front squats ( Broken)done with 135#'s , except last 3 reps done with 155#'s. I Could have gone heavier but I want to have a better finishing time first.

No GHD at gym, so I did situps on a incline bench at it's highest incline ( not even close to GHD ROM I'm sure).

Lost track of time about 29 minutes I think .

Comment #143 - Posted by: Joseph_B at November 11, 2005 8:16 PM

it was a sad, sad day as i'm in the same boat as jtinoc and Matt B respectively...torn ACL (and miniscus) and no rack (no way am i cleaning 180 lbs).
so i did approx. 3/4 of the rx reps (21-18-15-12-9) and added weight as i went...maxed around 100 lbs. i have so much respect for those able to complete the WOD as rx'd! some day i hope to be at that level.

Comment #144 - Posted by: RJ at November 11, 2005 8:25 PM


Front squats @ 115#
Mixture of anchored situps and 1/2 TGUs subbed for GHD.

This morning ran 5K in 32:00.

Comment #145 - Posted by: Chris Brown at November 11, 2005 8:56 PM

rock bottom front squats and L-pullups (no GHD at gym)
58 minutes I am in great pain right now, feels like I ripped muscle in abs and groin/ham area but I know it is the "good" kind of pain

I predict I will hurt for days...

Comment #146 - Posted by: craigv bwt 185 at November 11, 2005 9:09 PM

crossfit tikrit:
mfbunch: 14:40, started with 135# but had to drop to 95# after 1st set to maintain good form-and keep from dropping the weight; used bench with cargo belt wrapped around to secure legs for ghd (partner will also work)
joeyd: 14:40, 95# throughout

finished with db waiter's walks (20#, 30#, 40#, 50#) & farmer's walks (40#, 50#, 60#) to see who could walk the most laps in the gym, regretting that decision after looking at today's workout-linda!

Comment #147 - Posted by: mfbunch at November 11, 2005 9:12 PM

16:39 with 110 lb front squats.

Comment #148 - Posted by: StephenT at November 11, 2005 9:29 PM

i told my dad today but i forgot to tell everyone here...thanks to all the veterans. we all owe you a great debt. ill be joining your ranks soon enough. God bless America.

Comment #149 - Posted by: ediddy at November 11, 2005 9:34 PM

LB: 185#, knees to elbows: 36:07
AK: 65#, situps: 25:37

Comment #150 - Posted by: Laurion at November 11, 2005 10:06 PM

To my good buddy Rick and all his brothers:

Thank you for your service way back when in a place you didn't want to be but went anyway.

God will bless you.

Comment #151 - Posted by: gbass at November 11, 2005 10:23 PM

forgot to hit stopwatch... duh. did workout with 150# sand bag back squats and tuck sits to planche.

Comment #152 - Posted by: mike joyce at November 11, 2005 10:34 PM

Frustrating night. Only managed 90# and started to feel an acute strain in my left glute on the second round. By the third round it was radiating down my leg and I decided to cut my losses and call it a night.

Comment #153 - Posted by: John Elstad at November 11, 2005 11:29 PM

Sub'd 145# for FS



Comment #154 - Posted by: T Sprague at November 11, 2005 11:52 PM

185 $&^!@ POUNDS!?
21 FS @185#- as Rxed; gotta work on form. My wrists are KILLING me
21 Straight-leg Knees-2-Elbows(bar in this case) because I didn't have a GHD, or a Suburban
18 FS- ouch
18 K-2-Bar
15 FS- ok, this is getting stupid
15 K-2-B
12 OHS @ 135#- better on the wrists at least
12 4-count Windshield Wipers over the stupid incline bench that some idiot parked an under the ppull-up bar
9 W/W
6 FS @185#- still a B!^*#, but felt like I was cheating by going low on weight so...
6 W/W & 6 K-2-E- these things really hurt!
3 FS
3 W/W & 3 K-2-E
TIME!- SH!^, My watch got bumped! Guess around 20 to 21 min.

Coach, you're one sadistic SOB; I love ya. Thanks!

Comment #155 - Posted by: Cates at November 12, 2005 12:35 AM

Group Moffett completed the WOD in: 22:29:98.

135lb Front Squat
Incline situps, because there is only one GHD piece of equipment.

Comment #156 - Posted by: Adrian D at November 12, 2005 12:56 AM

28:56 as Rx'd

Comment #157 - Posted by: Andy W. at November 12, 2005 3:36 AM



165 lb FS
GHD situps


Warmed up with a couple of quick iron cross holds on the rings.

Comment #158 - Posted by: Scott H at November 12, 2005 7:57 AM

17:40 for 135# squats. Followed up the WOD with 4 sets of step ups with a 20# bar, and 3 sets of 30 second box jumps.

Comment #159 - Posted by: Brett M at November 12, 2005 9:03 AM

Spent so much time coaching yesterday that I ran out of time to do the WOD I had planned.

The original plan was to sub DL's for Front Squats as my knees are sore from a long drive over the weekend (I know, it makes no sense). So I did 21,15,9 of DL's and GHD Situps. Used a little over bodyweight for the DL's at 155. Finished in 05:30ish. Then did six singles of higher weight/ME DL's. Still a big 45# away from my pre-injury PR.



Comment #160 - Posted by: Dan Silver at November 12, 2005 1:49 PM

wow that hurt.
Front squat @ 185# 21/18/15/12/9/6/3
Knees to elbows 21/18/15/12/9/6/3
time = 34:31

BW = 165#
all FS full rom a2a and broken like crazy.
did this about 4 hours after the HSPU/pullup wod.
i have a new respect for the big guys that gut it out thru the HSPU workouts,
because this one sure felt that way for me.

Comment #161 - Posted by: JC at November 12, 2005 1:59 PM

Me: 12:55
Subbed 1-legged leg press since in cast; 95#s

Tracy: 15:17
45# FS
regular, unanchored situps

Comment #162 - Posted by: Seb & Tracy at November 12, 2005 2:44 PM

subbed 95 pound front squat, good form,
subbed GHD, similar form with therapy ball
Great WOD, couldn't post until today

Comment #163 - Posted by: Dave A. at November 12, 2005 3:00 PM

worst headache ever from my 'home gym' GHD

feet anchored at floor, hips supported on chair approx 26" high, each rep done head to floor -to- hands touching foor support)

The pain happened most after I stop doing the GHDs. Although it is still there right now.

Front squats started at 155, which dropped to 135 pretty quick. After I hadn't finished round two by 20 minutes, I dropped it again to 115 and finished in. . .


Terrible. I guess taking basically three weeks off is a bad thing.

Comment #164 - Posted by: J Jones at November 12, 2005 3:27 PM

No rack, had to clean. Can't get bar racked all the way back... wrist flexibility limited by old injury. Makes each squat a muscle affair just to hold onto the bar and keep if from falling forward.

Cut off at 27:15 and finished sets of 21,18,15, 12
First 2 - 115#, Last 2 - 85#

Situps done on a sawhorse with feet hooked under workbench.

Comment #165 - Posted by: Baron at November 13, 2005 9:02 AM

133# FS
GHS Used rack/Bar with ABMAt at end of Bench

Comment #166 - Posted by: Chrispy at November 13, 2005 3:37 PM

Front squats difficult - painful on wrists from old injury/lack of flexibility. Copped out to back squats - started at 90kg (BW) for 21, 18 & 15, 110 for 12, 120 for 9 and 130 for last 9. GHS done on bench with feet hooked under Smith machine bar. 19:30.

Comment #167 - Posted by: John B at November 13, 2005 5:34 PM

slow (all sets broken) and subs - 40:59
front squats went from 135 for 3 to 115 for remainder. Sets were 6-4 reps. Weak.
glute ham was off a weight bench with feet wedged under another weight bench cross bar. I really need to invest in a glute ham machine at home. And build strength in my legs.

Comment #168 - Posted by: Patrick at November 14, 2005 6:57 AM

Abraham Lincoln Crossfit

Tom (bw 206)
Joe (bw 168)
Did not time, could only do 95 lbs. on the squat

Comment #169 - Posted by: Tom and Joe Londrigan at November 14, 2005 7:59 AM


rigged up something using a bench and the seat and leg braces from a lat pulldown to do GHD. Seemed to be the right action. All in all, it was very hard on the wrists.

Comment #170 - Posted by: EMelton at November 14, 2005 9:02 AM

John 13:26
Dan 12:10

John started with front squats through 15, but wrists couldnt take it any more so switched to back. Dan did 2 in the front and the rest in the back. John is just getting fat and lazy.

Comment #171 - Posted by: J Ross at November 14, 2005 9:26 AM

It's Monday evening and I still can't walk normally....I must have done something right on Friday...(yes I still ran the 5K this morning)

Comment #172 - Posted by: Randy at November 14, 2005 9:19 PM

A few days behind

Wow - this one hurt. It's more than twelve hours later and the legs still feel like jello - the thrusters for tomorrow's (Tuesday) WOD are going to be killer

Did the first four FSs with 185, went down to 155 for the rest


Comment #173 - Posted by: robp at November 15, 2005 12:03 AM

30:45 with anchored regular situps, all unbroken. 185 for 21-18-15, 135 for 12-9-6-3. Splits/breaks for FS as follows:
185 21(12-9) 4:45
185 18(9-6-3) 12:18
185 15(4-4-4-3) 20:00, switched to 135
135 12(5-7) 24:59
135 9(9) 28:11
135 6(6) 30:00
135 3(3) 30:45

Shoulders and biceps bothered me the most, used supinated grip, varied between crossed and uncrossed arms. Last three sets felt light, but I wasn't about to put the weight back on.
WOD done 11-15, after 5k row earlier in day.

Comment #174 - Posted by: Andy Shirley at November 15, 2005 1:55 AM

Did this two nights ago. Subbed down to back squats with 125lb (bwt 190lb) and regular sit ups. My sons didn't want to work but I did have partner, my 8 year old neice. She is motivated and likes to workout. She weighs about 60lb and used a 20lb bar. We alternated and I helped her keep good form. We did not keep track of the time.

I am also doing 10 air squats, 10 squats with bar and 10 squats with 125lb every morning every day. I am gonna up the weight when it feels lighter. I have been going for a week now and it hasn't felt any lighter yet.

Comment #175 - Posted by: John P at November 15, 2005 7:32 AM

Did w/135 lbs-focused on techniqe, and I beleive i was successful on that.

22:05 (Even with some mild interference)

Comment #176 - Posted by: Tyrone at November 15, 2005 5:04 PM

11:07 not all deep as parallel; looked like spaz. Sit ups on ground.

Comment #177 - Posted by: Steve HB at November 16, 2005 7:27 PM


Haven't done squats like this in a while. Then again I am out of shape compared to last year around this time. I am walking funny for the second day straight. Gotta love it.

Mahalo CF.

Comment #178 - Posted by: xkawikax at November 17, 2005 11:41 AM

185# front squat (in sets of five)

35:34 total

Comment #179 - Posted by: tclark at November 17, 2005 4:52 PM
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