gonna be there tomorrow...

Looks good, Philly!!! I was born and raised just up the road from Philly in Reading.

Coach & Lauren. Thank you again for another great Crossfit year. I have so much love for the two of you and the great community that you've created. There are also so mnay people in this community that I would love to thank too many to mention.

Although I don't post much, after months or years of reading daily workouts or message board posts from strangers some of you feel like family or very good friends.

Skipped WOD...Combination of closed gym, recovering from cold, sore, and lousy weather.
I am thrilled to find that tomorrow it appears as if the WODS will be quitee permissive for one in the morning and a second in the evening with a good recovery since they don't have the extreme overlap and total body intensity that usually takes place. The pulling workout seems like fun.

I'm wondering if a lot of other people are also planning doubles today. It seems like a lot of people skipped yesterday.

Mike,

9:22 - That third round of lunges had me shaking.

Sorry Mike, I didn't finish my thought....this was the second WOD for me today; doubles aren't fun!

What kind of weight on the squats should be used?

Unless specified squats are bodyweight

10,20" done in my kitchen before the in-laws returned.

are the walking lunges bodyweight too?

Baz

14 minutes as RX'd.

Me - 12.30

Sister Rhian - 15.00

All as rx'd.

8:46.65

WOD was #1, out for a run-swim-run later. The legs will be feeling it.

"Warmed up" with an all-out 2-mile run.

WOD -- 11:56. Subbed body-weight Good Mornings for back extensions.

There was a Crossfit T-shirt in my stocking yesterday morning :)

Santa loves me, he really really loves me.

11:36. First time for this...should have pushed myself harder.

11:36. First time for this...should have pushed myself harder.

10:01

done on the landing at the top of my stairs

25 lunges per leg, 50 squats, 25 back extensions

Baz -- Yes, the walking lunges are bodyweight. You could add weight -- what you do with this program is up to you -- but my bodyweight was plenty enough to feel the burn in my legs.

Hope this answers your question.

Thanks, Coach, need something short and sweet for today, after yesterday's killer.
6:55 as rx'd.

What could replace the back extensions? Could the 45 degree back extensions work? They probably are easier.

Sneaky!
13:31

Team Mosul(Splinter Group)

Thanks for a merciful WOD! I was in a bit of pain after yesterday's.

as rx'ed

Mike H: 8:15
Matt W: 9:05
Chris C: ??:??

I forgot to start my watch, but since we started in a staggered fashion (Matt started when Mike finished lunges and I did the same with Matt) and no one passed anyone then my time was somewhere between 8 and 10 minutes.

Didnt do yesterdays WOD until last night, so this one kicked me in the thighs! 11:40 as rxed! Any good suggestions for a New Years resolution????

The Gym was closed so I am doubling the workouts up today. Lets see how the binge carb loading effects my performance. Should be fun!

Awsome. I did'nt know. I just did'nt know. This was the first time for me and i work out alot but this rocked me. thanx i'm sold. 11 min

13:28, 65# good mornings for back extension. I should have asked for new quads for Xmas!
Finished with short weighted pullup ladder:
5 @ 25#
4 @ 35#
3 @ 45#
2 @ 50#
1 @ 55#
Backpack (Wilderness Experience, circa 1985) was starting to look fragile.

100ft walking lunges
50 squats
25 back exts.

total= 10.07.26
1)3.06.01
2)3.45.36
3)3.15.89

11:29

Good one. Don't think I'll try to do doubles on it though.

Chris

21:00
Just when I thought I could do one quickly, they sneak up on me...too much sugar yesterday, I guess! The squats were surprisingly slow.

9:45
Lunges :47, :58,1:00
Squats 1:01,1:15,1:30
Good morning exercise with 40#1:07,1:07,1:00
This one hurt after doing Tabata intervals with Squats, pushups, burpees and double unders yesterday

I tweaked this WOD a little...

Bike 2miles
3 rounds of...
100 ft Lungewalk w/ 25# DBs
25 Squats hugging 25# plate
25 Back Extensions (on floor)
Bike 2miles

in 23minutes, 48seconds JM

Today's workout had my legs shaking good shit

11:19

3 rounds for time of:
Walking lunge, ~120 ft (between 30 and 32 lunges)
50 Squats
25 Back extensions on the floor

Uuggghhhh.....been out for a minute.
2:38
3:08
3:11

31 min 4 secs

Greetings CrossFit trainers,
Today was my first day to conduct the WOD. My cousin told me about CrossFit and I was intrigued. I read the whole website and decided to give this a go. While I will have to still do my normal day-to-day PT I believe I will like the CrossFit workouts and the philosophy behind this training.

Warm up run of 3 miles at 7 minutes a mile
WOD at 12:29
Hope to improve and put in some competitive times as I get used to this dynamic approach. It sure is a lot more enjoyable than the standard day-today routine.

I also threw in an upper body workout because I shammed over Christmas and felt guilty. I tried to apply the three round routine without stopping at max intensity. I am sure it will affect me on tomorrow's WOD!:(

Three rounds of:
10 bar pull-ups
25 Normal push-ups on push-up bars
8 ring chin-ups
15 tricep push-ups on push-up bars
25 sit ups without feet being held or under anything

My wife has also developed an interest and did the WOD divided by two to start out at 7:13

I look forward to adhering to the CrossFit program.

What's a back extension on the floor?

Jason,
Looks like things are going well. Congrats.
Jeff

"What's a back extension on the floor?"

dorsal raises.

http://www.frixo.com/sites/fitness/exercises/hyperext.html

you can do this but raise your legs as well

Baz

8:22

100 ft walking lunges (~26 total per round)
50 squats
25 good morning exercises (no weight)

Wish I had a back extension machine.

cfwux3-back ext

WOD 11:22

My first time posting...xfitting about three week now and this is kicking my arse. 15:20

As rx'd

Me: 6:30
Girlfriend: 6:18

:(

Did the workout with my kids (Danny is 6 yrs old, Annamarie is 9) and the kids kicked my butt! Our times were:
Me and Annamarie 9:40 (Annamarie actually finished a few seconds before me but waited. that's my girl!)
Danny 7:35 (Yes the 6 year old smoked me! No comments from the peanut gallery!)
Doing yesturdays workout tomorrow. The gyn was closed. Happy Holidays!

that was a good workout today.

Yesterday's Workout
35:00 That was much harder than it sounded.
Today's Workout
11:15
Back to back sounded like a good idea, but my legs really hurt.

At CrossFit Philly:
CFWUx3 - BEs
For time:
21/15/9/3
24in box jumps
16kg KB swings
Pull-ups
10:53
Then some fun on the rope ladder and some jumping muscle-up practice

7:36 as rx'd + 4 lb weight vest

This was my first time doing Crossfit.

Did a 18:53 w/
50 lunges
50 squats
95 pound Good Mornings

Very tough and it was harder than I anticipated. I am coming off of just lifting so this is a challenge.

as rx'd 17:19

Finished WOD at the Y.....also did some cleans, running, dips, pullups, skull crushers, and some ab workout....the hardest part about today was all the people at the Y. All the people that wanted to get a head start on there new years resolution were all over the place working out there jaws....i can't wait til Februaray when there will is broken and they clear out...not to be mean but if you want to talk...go to a bar...

First WOD in a long time. Been a few months of Army schools and lack of motivation. Good to be back!

8:49 as rx'd...WOW I look at some WOD's and think to myself..ah an easy day. The walk down stairs after was the killer.

Thanks. Happy hollidays to all!!

Bryan

17:27
34 lunges; squats broken into 2*15 + 20; back ext. broken into 15+10. Good to be back working out.
rd1: 4:54 rd2: 6:06 rd3: 6:26

8:18
35 lunges, 50 squats and 25 back extensions on swiss ball

13:22 as rx'd

rough one on the legs, but more so on the lower back. the hyper-extensions were a beeatch. i walked around the gym like an ape all hunched over for about a half hour afterward.

i used to work out more like this when i was in the usmc years ago...good to be back into it.

question...how fast should you do the lunges? i see some of the other times posted and some folks must be running...?

"This doesn't look that hard"
I can't believe that this thought still makes its way into my head. Didn't measure out 100' so did 2 round trips across my gym, about 60 lunges per round.

14.20, piss poor, need the rest day.

Jeremy

Buck G,
From the peanut gallery. I am sad to hear you "gyn" was closed. If its just a rash, I recommend some sort of topical lotion unitl your gyn becomes available. If its a pregnancy issue, I'm sure one of those home kits should take care of the anxiety. (see, not one word about the kids beating your time)

Just having a little fun at the expense of a spelling error. Just finished yesterdays monstrosity(Row-SDHP-Pullup), and am planning to do this WOD as a double later tonight. I'm sure I will regret this decision, and Buck's kids will destroy my pathetic time.

Stuck away from family for the holidays, so I'm filling my time with Crossfit, tonight will be 5th WOD in 3 days.

cfwu x 3 rounds w/ 10lb vest plus pushups
10 reps on back ext and did 5 singles, 5 doubles, and 5 triples on pull-up everything else 15 reps
bwt 240 plus 10lb vest
30 lunges
50 squats to dynamax big burly (10x5),(20,15,15), (20,20,10)
25 back exts 15/10 all sets
total time 14:41 this one was definitely harder than it looked my legs and lower back are fried

Run: 3 miles
100 Push-Ups
Light Workout (Working day after flu)

10:44

Did Fran in 5:50, down from 6:58 on 11/15 and 10:44 (!) on 8/30. Sub-5:00 next!

QUICK QUESTION: Can someone give me a good sub for back extensions? Every gym is closed today so gonna workout at home. I have a swiss ball here that I can use too if you recommend an exercie on that instead of the back extensions.

Thanks!

Did in the back yard
Sub'd backextensions for reverse ones on fitball
12:02

*exercise

me:10:05
little sister: 12:18
I told her, I'd share the gift of pain. we did a mile warmup run to the park and intended to jog back home afterwards. Yeah, that didn't hapopen. We were walking a little gingerly after this one. :)

Snow shovel warm-up, for time. (Clear double driveway and sidewalks before generous neighbor with snow blower can offer to help)

Missed the last several days sick so I kept pace steady but not fast in WOD; 8:07.

11:25; Did 45# (olympic bar) good mornings instead of back extensions. Everything else as rx'd.

100 burpees
17:15

5:33 as Rx'd.

Did 5 rounds w/ an air pack on for the lunges and squats, back ext. with out weight.
25 min.

13:04
50 lunges (25 each leg) instead of the walking lunges, otherwise as rx'd

12:31.

-D.

12:39

Swiss ball for back extentions.
Squats to 16"ottoman

12:17
Excellent workout!

8:53- Harder than it looked, as usual. Broken sets on all 3 squats. Then tried to learn how to do a cartwheel, without success.

13:41

Back extensions killed. Who would have suspected that the lower back figures so heavily in lunges?

I should have paid more attention to the instructions before running out the door. I went 100 lunges per round, not 100 feet.

Sandy: 15'56 and I am dead....

Doug - rd. 1 4:00 min -rd. 2 5:00 min -rd. 3 6:00 min
et 15 min.

Sally - jogged 2.5 miles, and did one round.

Thanks CF, for a great WOD.

11:20

Squats were tough today after yesterdays WOD

Gym was closed yesterday, so I took a chapter outta Matt G's book and almost killed myself today

WOD 1 (am)
Cindy w/ ring pull ups 25 rounds

WOD 2 (pm)
As many rounds in 25 minutes
500m row
10 one arm 25lb DB swings w/each arm
15 anchored sit-ups
6 rounds

WOD 3 (pm)
10 rounds for time
10 ring push ups
50m ft farmers carry w/ 100lbs
25m walking lunge with 20 lb med ball in a modified OHS position.
25:36

Oh yeah, wifey got me a 20lb D-ball, a 1.5 pood KB, and a keggerator for XMAS. She said Karl at Gill Athletics was the bomb! Can't wait for some ball slams, KB swings, and some cold Guinness Draught from my own tap!

9:55 as prescribed. Did 1 mile warm-up and a few deadlifts afterwards 135 x 10 and 225 x 1 x 5.

12:13

After yesterday's WOD one word describes how my hammie's feel... "tight." 450 SDLHPs definitely affected today's performance.

I don't know if any one noticed, but there's 302 posts for last Thursdays "Fran". In the or 8 months I've been CFing, that has to be the most I've seen. Do we have enough Kool-Aid for everyone at this rate?

GM- Looks like Santa was good to you. Nothing better then recovering after an A@#-kicker W/a couple of pints!

11:11 in the slushy snow in Rochester, NY. I'm very glad to be returning to California.

10:45 as rxed

cfwu x2

ran for ~30:00...~4miles

11:01 as Rx'd

8:54 as rx'd

Finished with a new entertainment: double clubbell mills.
10s x 7/7, 10/10

Mucked up the timing, was 10 or 11 minutes or so.

You smoked me Reebs... that's a great time for someone who is just 6 weeks into CF.

12:05 with 45lb Good Mornings subbed for the BE's.

Strong work Lynne Pitts...

With my son, Jamie, we did:
2 rounds of
100yd dash/25 lunges/100yd dash/25 lunges
10 pushup, Jamie did 5
10 situps, Jamie did 5

My boy smoked me on the lunges.
Yes this is brandx's crossfit for kids puppy level WOD. And I didn't complete all the rounds.
Time 21:53

I decided to combine Rocky 4 & CrossFit today.

Workout#1- :45 jog through snow and mud w/parents dog. Noway to tell distance.

Workout#2-
CFWU X3(sub push-ups for pull-ups, arms/elbows SORE from yesterday)

WOD :08::44

I agree w/Dan C... Sneaky! This one had me almost falling over during the last rd of lunges and squats. Got the typical looks from people when ever I do the WOD at a new gym.

Strong work Jet. :05::33 is sick!

5 k run
WOD 17:07

Livestrong!

I just returned from 2 fun filled days of skiing at South Lake Tahoe and let me tell you it was GREAT! Left Friday and returned today with lots of snow falling. Thanks to CROSSFIT my legs were not sore from skiing. Did not know if I would make it back today. Cannot wait until tomorrow, so I can start back on WOD.

Didn't measure out 100' so did 34 lunges per round (turned out to be somewhere around 120').

Total time: 8:19

R1: 0:36, 0:51, 0:34; total: 2:01
R2: 0:52, 1:28, 0:35; total: 2:55
R3: 0:59, 1:51, 0:31; total: 3:21

BEs done on GHD. Squats were butt to Dynamax medicine ball.

Squats broken after R1. Lunges and BEs all unbroken.

Legs got pretty wobbly. Even fell over once during the 3rd set of lunges. Wasn't walking so well afterwards, either and quickly decided that stairs were not my friend tonight.

12:06

last set of squats burned
thanks

NBFD

did the triple play....stuffed my face with about 53 blocks yesterday heavily weighted with bread, pasta, beer and chocolate cake, the did a double WOD today!

47:12

3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

As rx'd 7:04

I just died in that third set of squats. Wanted to stop at 7 reps.

10:51 w/ 95# Good mornings for back ext.

Wife:
11:00 w/ 25# Good mornings for back ext.

9:16 as rxd'

14:47
Finished with focus work on pull ups and straight leg Dl's
10x3 155.

Shakey.

Ahmik-8:14
Krista-8:09

As Rxd....11:37

As Rx'd 10:10

11:39 as rx'd.

11:26 as Rx'd.

Watch stopped around 5:00 mark. I think I did it around 13:00 minutes. This one was hard after yesterday.

9:52

P: 11:02
J: 11:54

14:42. Not sure how far my lunges went (it was around 100 feet, but could have been +/-20). Squats were all butt to ankles.

Added a 1000m Row and a 800m run on the end. Legs are sore today, but I think I worked off some "Christmas Cheer."

11:29 as prescribed

felt good to get this one after bailing after 2 rounds of the rowing/sdhp/pu workout yesterday.

three rounds of:
32 lunges
50 squats
30 supermans (didn't occur to me to do good mornings. duh.)

4th crossfit work out ever. still filling the pain. most of the pain was lower back. 12 min.

WOD w/son Jake after about an hour of basketball...

Jake (age 12) 22:30 could have been about 17:00

Dad (44) 25:00

Results: Gumby rubber legs and back felt like it was on fire

Sue A. =11:04 ouch
great job Katie!

Katie= 10:03

12:25

8:31

16:19

8:38

subbed "supermans" for back extensions

9:58

quads are well-done.

Cheers.

It's my 2nd WOD so aimed mainly to finish. I also turned on through the NYTimes.

Hx: 1X/wk runner and some low impact martial arts (wing chun) 2X/wk.

Everything as rx'd, but did back extensions off the back of my weight bench at about 30 degree incline, which is easier than parallel to floor.

22 minutes. Crossfit is going to be GREAT.

16:00 as perscribed + carried a 25# plate through all reps and rounds of each exercise.

9:36

I just finished yesterday's workout (I do them a day behind), and wanted to weigh in on the article. I'm 48 years old, a father, a husband, a teacher, and a writer. I came across Crossfit three weeks ago via another website. I was immediately hooked. I'm in fairly good shape compared to the population at large, but not in Crossfit shape. In the three weeks that I have been doing this, I have enjoyed working out more, spent less time doing it, and have gained more from my workouts than I have in the previous many years. Crossfit has so many advantages. Take a look at Art De Vany's website (right hand column on the Crossfit home page), if you want to understand what cross training can do for you, and why it is a much more "natural" way of exercise than the full body 3x per week method that we all knew and were so bored with.
As far as hurting yourself, I'm sure someone has died from a heart attack taking dance lessons. You have to have some common sense about what you are doing. I can't even complete most of the workouts "as Rx'd". I have to modify reps and weights a lot. Let's not even discuss doing a handstand push up! But, I'm getting stronger and in better aerobic shape than I've been in in fifteen years.
As far as I'm concerned, Crossfit is the holy grail of exercise! My goal this year is to be able to complete one week's WOD's "as Rx'd" with no modifications. I'm going to work hard to achieve this goal.
For those who are reading these posts to see if Crossfit is right for you, my advice is try it; I suspect you will be pleasantly surprised. If you're doing Crossfit and it's kicking your derriere a little, modify some, then progressively build toward your goal. Progress is the only thing that really matters.

14:31

cfwu X 3
WOD - 16:12
I involuntarily decided to make this workout harder and misread 100' as 100 lunges. I paid dearly. Kinda wanna do it again right to see how the time drops.

Matt : 13:40
Russ : 19:30
Michael : too lazy to try

Crossfit Auburn, Temporarily in Huntsville AL

23:53

as rx'd 9:41

Mrs. S. - 10:07
Mr. S. - 9:53

Wife's first real WOD! Got scared into it by the NYT... Thanks Cooperman!

15:17

walking lunges down and back across driveway. about 34 lunges each rnd.
squats a2a.
be's - supermans.

Went to castlewood park and did some mountain biking due to the awesome weather- stopped off and did W.O.D. - one guy came by and asked if I was O.K. or just taking a break- I said I was fine and chuckled at his taking a break comment. Didn't get a time but I enjoyed the workout; however my lower back did not.

5:20 3 rounds
9:15 5 rounds

All done 12/26/05-back extensions off back off tail gate.

Sarah- 11:32

Vanessa- 10:11

Joe- 10:22

Dave- 11:26

Ruby- 10:30 (her watch stopped at some point, so this is a close estimation).

Dec. 27, 2005

12:07

Skipped this, Ski'ed with my kids instead.

I had a great Dad moment when my 11 year old got so frustrated snow boarding that she wanted to quit. I spent the next 2 hours going down the hill with her and taught her how to cut and by the end she was loving it. Great experience and worth missing my workouts!

8.21
as Rxed

9.00 i finally beat kelly moore at something. i like this workout because
a) i didn't feel like i was going to throw up/ pass out
b) i could just do it in my work uniform
c) i didn't have to take my wedding ring off to avoid trashing it during pullups.

merry christmas and all the best to everyone

11:00 as instructed... My legs and lower back were all knotted up....need some YBF!

As Rx'd: 16:45

3:27, 6:03, 7:45. Lunges have never been so hard as the last few. Squats broken in to tens after first two sets of 20. Back extensions painful, but able to push thru that in sets of 10 and 15.

Done Wed 12-28 am. After work. Before work(Tues pm) did 60 min LSD on bike(to loosen up hammies and lower back from the row-sdhp wod), then ab work.

18:04
50'walking lunge, squats as rx'd, two sets complete

16:00 as requried

11:05 as prescribed. Distance approximate (one lap around the back yard).

LB: 16:45
AK: 14:50

15:55 @ SSC. Squats were burning.

8:20.

as RX'd:

9:43

quads said "ouch"...

Matt Laney posting for Mark Acker. First WOD for Mark! I've introduced him to burpies, but today was his first WOD. Awesome performance for a first timer. 15:38 as Rx'd. Good job, Mark. Maybe I'll have him hooked :)

3 rounds of: 30 lunges, 50 squats, 25 supermans

time: 9:49

Lower back is very sore will leave this one.

London Crossfitter!

As Rx'd 21 minutes and 39 seconds. This was after one hour of weight training and just got over a bad knee.

13:30 as rx'd

41 yo male 190 lbs
13:12

Warm up run 10min, row 1000km
Done on Friday.
Lunge with 20kg bar
Squats with 20kg bar
Back extensions as rx´d
10 pull ups just to get the routine back
Cool down on a stationary bike 10min

Didn´t take time, total time at the gym around 60min.

Muahahahahaha 1000km row :-D Oh well, MAYBE it was just plain meters ;-)

Did not have the space or time for 100' lunges so I did 40 lunges per round instead. Also, since I modified yesterday's workout to include a total of 150 reps of deadlifts at 160 lb, I chose to skip the back extensions and did sit ups instead.

Time: Roughly 8 minutes.

14:09

Extra time going between lunges/squats (upstairs) and back extentions (downstairs)

CF WU x3 without Supermen ( Back Extension Sub)

Total Time 22 minutes :

I did 50 lunges per round ( 25 per leg) I figured that was about 100 ft. Lunges burned, had to break them up. Squats where broken into 2 sets of 25 each rounds. Did Supermen ( sub for Back Ex) unbroken each round. Was walking funny for a few hours after this one ( I feel fine today). Did this WOD on 12/29.