December 28, 2005
50 Wall-ball shots
35 Wall-ball shots
20 Wall-ball shots
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Our January 15th gymnastics seminar with Roger Harrell will give attendees the skills, drills, and confidence to bring effective and manageable progressions to their own training or training clients.
How to Ask Questions The Smart Way by Eric Steven Raymond.
Posted by lauren at December 28, 2005 5:42 PM
Excellent article. Consider adding that link to the Message Board welcoming page.
Now that I think about it, putting an additional link to Lynne's FAQ's page with it on the Message Board welcoming page would be helpful.
Wow, that's alot to read. I'll have to go back and finish when I have more time. But it was easy to get the point by scanning it. I vote for a link to it as well... and maybe to e-mail it to Stephanie Cooperman.
I didn't get a chance to post this earlier.
Josh and Ron N...
I believe the pursuit of elite fitness is ultimately unhealthy. Of course, the pursuit of being an elite couch potato is also unhealthy. The challenge, in my opinion, is to use the tools of fitness and competition without becoming too obsessed with performance. This is hard to do because people tend to either love intense exercise or hate it.
any good subs for wall ball?
Buster- For finding sub's, it's best to first look in Lynn Pitt's FAQ. A little research there and the discussion page will usually answer questions. I know how it is to not be able to look for sub's though for which ever reason it may be. So...
The sub for Wall ball is DBL Thrusters w/the px'd weight of the medicine ball(20lbs).
To clarify, the sub for WallBall is two 20lb dumbells, the increased weight is due to the inability to throw and catch the dumbells.
From todays article(quoted for the immediate relevance, see #3):
"Before You Ask
Before asking a technical question by email, or in a newsgroup, or on a website chat board, do the following:
1. Try to find an answer by searching the Web.
2. Try to find an answer by reading the manual.
3. Try to find an answer by reading a FAQ.
4. Try to find an answer by inspection or experimentation.
5. Try to find an answer by asking a skilled friend.
6. If you are a programmer, try to find an answer by reading the source code."
"I can give you a fish and feed you for a day. Or I can teach you to fish and feed you for a life time."
I’m struggling to make sense of what you are saying and can’t quite. What do you mean by “elite fitness”, and “too obsessed with performance”? If you’ve defined the pursuit of elite fitness as hurting yourself then your logic is solid but you’ve said nothing.
The common quantifiable measures of health that I’m aware of (blood pressure, body fat, bone density, triglycerides, HDL, LDL, flexibility, muscle mass, resting heart rate, glucose tolerance, insulin sensitivity, etc.) sit on a continuum where the values considered “healthy” or “normal” sit between values accepted as pathological and those routinely observed in athletes.
I make the assertion that being fit is a hedge against pathology in that for any quantifiable measure to fall from fit to pathological it has to become normal first.
I’ve also observed that only through intense exercise can I efficiently and maximally move these critical measures of health from normal to fit.
And, finally, I’ve never seen anyone successfully maintain intense regimens without being focused, and sharply, on performance.
My assumption is that if everything we can measure about health will conform to this continuum then it seems that sickness, wellness, and fitness are different values of a single quality: health.
Roger. You are an amazing athlete. Did anyone mention that you are simply suspended there in space - not falling?
Can't wait to see you in January!
Build a man a fire and he will be warm for a day. Set a man on fire and he will be warm for the rest of his life.
I like your list of important health markers but there are many more, such as... VO2Max/AT, Cortisol level, HDL2B % and LDL particle size.
I'm having a hard time trying to explain the difference between my view of health and your view because they are similar. We both believe fitness plays an important role in becoming healthy. Perhaps we disagree on this.... you can't be healthy without being fit but you can be fit and not healthy. I've seen examples of people getting fitter (able to more athletic workouts than before) but becoming less healthy based on some of the markers we've named.
A good example of my view of elite fitness would be someone who performs very well in the WODs. This person might be the best all around CF athlete but probably won't be the healthiest. The drive to win competitions can be a good thing up until a certain point. If all that matters is finishing a WOD faster then health will probably suffer. The flip side to that coin is if someone doesn't have the drive to improve their exercise performance at al they probably won't push themselves hard enough to reach optimal health.
It's a fine line that's at a different point for different people. Some people can handle several tough workouts in one week while others can only tolerate two before their cortisol goes up or their recovery heat rate goes down.
+1 for recommending the FAQ. -10 for misspelling "Lynne." -10 for "Pitt's" instead of Pitts'. Penance is Tabata HSPU....twice! ;^)
No excuses, not even the California school system. Penance will be payed in full. But wait, does any body know a good sub for HSPU's? And isn't that dangerous?
SSG Rose 13:59
More times to come.....
Question to anyone that has attended a C'fit Cert Seminar: When I get home for good, I'm interested in attending one with my wife who now shares the crossfit drive. What does it all entail? Can anyone guide to somewhere on the website I can access info or does anyone have any personal input? Thanks!
11:46 - No place to do wall ball at 3am; subbed 45# barbell thrusters. Kipping pullups.
Started the WOD with joint mobility, 8 consecutive ring MUs and one set of 45# OH squats for 15 reps.
Time to get some sleep - another 12 hour work day tomorrow.
You are my hero.
I posted the same question a while ago and got alot of good info. Though I have yet been able to attend a cert, I do plan on doing so(When my uncle says I can have some time off). I'm sure you'll get the info you're looking for. If not, let me know and I will try to find the e-mails I received and hook you up w/them.
OK....been reading so much about the article....bottom line.....nobody forced anybody to come on here and do the WODs....CF is not for everybody! If you like it, do it!!....If you don't, or its too difficult, or unsafe, or whatever.....move on and go do something else! Coach isn't soliciting people to come on here...so don't slam him if you don't like what he has to say.
A few notables: Dan Silver: I laughed my as$ off reading your website....twisted, but funny!!!
Kelly Moore: You make a brother law enforcement officer proud, as most dispatchers (at least most that I've seen) are wider than they are tall!!
To those serving overseas: Thank you...thank you....thank you!!!!
Eva: A great motivator for somebody who is approaching 40!!
Now on to the WOD:
subbed 20# thrusters for wall ball shots, assisted pullups, broken sets: 17:48.
(Notice critics, not a stellar performance by any means....I did my best and listed the time. I didn't slam the coach because it was dificult...if I didn't like it, I'd go to the gym and do preacher curls tomorrow.....reality is......I'll see ya here tomorrow!!!!)
Without seeming presumptious maybe John meant specialised fitness i.e in a narrow framework. Elite fitness can sound as if it is on the "edge"In terms of elite fitness and performance I was at my "best" when running 48.8 for a 400m when I was 21 but Iwas injured alot!!Now at 41 I am in the best shape of my life but in more rounded way.
Anyway todays WOD was tough ...105 pull ups.I subbed 40lb thrusters for wall ball.23 minutes. The pull ups were tough ,outside in -2 !
"A good example of my view of elite fitness would be someone who performs very well in the WODs. This person might be the best all around CF athlete but probably won't be the healthiest."
That is where you may be mistaken, as the Crossfit dfinition of fitness includes this view of "healthiest" by default. If you are merely athletic, but otherwise unhealthy, by the Crossfit standard you are not fit.
Coming from someone who hasn't yet finished their 4th consequtive month of CrossFit, I just have to state that this website and the community are inspiring. I am in the Marines and there is an expectation that the military in general and USMC in specific requires an amazing capacity for exercise. CrossFit, however, not my military training is what allows me to live up to society's and my own expectations for my performance as a Marine.
I am recently 30. I am healthier than 4 months ago. I am stronger. I am faster. I am more aware of myelf and my fitness levels.
Some family would say I am more obsessed. Yet no one who knows me would say I am not more fit. I have worked out until exhaustion, through soreness, through good and through sometimes poor motivation, in mornings & evenings, on holidays, on leave, on duty.
This thing called CrossFit, it is amazing, and I am proud to take part in its challenge.
Thank you Coach.
1stLt John Hoffner, USMC
20:03, had to use a 12# ball, all they had at my local globo-gym...
Stephanie Cooperman -
"don't knock it 'til you've tried it"
"only those who will risk going too far can possibly find out how far one can go" - TS Elliot
"success is not final, failure is not fatal: it is the courage to continue that counts" - Winston Churchill
All I have is a 12# med ball. Is it better to use it and do the real wall ball, or to do the 40# thrusters?
Only did the 105 PUs thus far this am... 9:35 ...but maybe onyly HALF as dangerous ??? ALSO... looks like spelling LYNNES name incorrectly is a dangerous WOD as well!
1st WOD. 21:45. Struggled but love the intensity....
My take/spin on Johns comments were that you can exert yourself too much in the quest for elite fitness where you would be healthier with a more moderate approach. While you may not post record numbers you are proprobly healthier or may live longer because you didnt tax your body too often.
Xfit is very short and intense. Is going all out more often in Xfit workouts in the quest for better performance going to make you less healthy then a a more moderate approach? Don't know but I could see where it could.
It's that whole "moderation" thang. Don't know what that word means but I bet it's at the root of this.
17:03 Substituted 65 lb barbell thrusters for wall ball shots.
Following the thread...
I think crossfit IS a moderate approach - having been in infantry and special operations units almost my whole career, I have seen boatloads of guys overtrain in one area - either mess up their hearts by running hard and long every day or destroy their shoulders doing less-than-optimal exercises in the gym. Crossfit doesn't keep your heartrate up for too long and doesn't over-train one area of the body. And you don't waste 2 hours in the gym.
18:56 varied pull-up grips and 12 lb ball.
Wall-ball to 8 foot target...otherwise as written
Modded this as follows
50 alternating DB snatches, 50lb;
25 Ring dips;
36 alternating DB snatches, 50lb;
18 Ring dips;
20 alternating DB snatches, 50lb;
10 Ring dips.
Time as modded - 23:36
No wall-ball here so subbed db snatches. Pull-ups would have absolutely shattered and reduced the intensity - so killed two birds with one stone and got some ring dip practice in too.
We are close to a violent agreement.
Yes, there are millions of important markers and we’ve not yet found but a couple of hundred, and you can bet that the important ones are yet to be analyzed or understood (E.G., Eicosanoids). I offered but a few examples to illustrate my point. Medical science has taken a system complex far beyond full comprehension, stumbled around in the dark until some marker, any marker, is discovered and then built models that falsely presume causality and operative potency/significance. (Read “Cholesterol Myths” by Uffe Ravnskov http://www.ravnskov.nu/cholesterol.htm for a brilliant look at the muddled science behind the statins and cholesterol as one modern and pervasive example.)
My point was that we can’t find one marker that doesn’t confer to the “pathology, wellness/health, and fitness continuum”.
Where performance enhances but health-critical measures decline, we’re looking not at CrossFit but bad fitness programming.
I don’t know of anyone doing CrossFit for weeks, months, or years to backslide on a recognized important health marker. I have not seen WOD times or scores improve and any health measures deteriorate.
This discussion being largely inspired by rhabdo, let’s reexamine the rhabdo cases occurring after CrossFit workouts. First, no CrossFitter has gotten rhabdo unless your first or second workout makes you one of us. I don’t think you could give Annie, Josh, or Greg rhabdo with exercise alone; I know you can’t with CrossFit. The rhabdo cases have all come from super weak outputs in folks who’d always been considered by themselves, their friends, and families as fit or even very fit, but again, their CrossFit performance was second quartile at best. So, in no sense does improved CrossFit performance correlate with an increase in the incidence of rhabdo.
If you were to look at cortisol production and clearance, following your lead, in Annie, Greg, or Josh, what you’d find is a recovery capacity (chemical and performance) far greater than normal, even for elite athletes.
What we get to is that dosing and dosage are critical to outcome. Duh! Like food, water, and air.
The “super-fit” operators who after years of bodybuilding on M,W,F and long distance running T,Th,Sa who threw themselves at CrossFit and got bested by soccer moms and high school girls only to end up in the hospital are not victims of bad fitness programming design but ego and a misapprehension of their fitness. The error is a dosing error. But, this doesn’t support your “I believe the pursuit of elite fitness is ultimately unhealthy” any more than I believe that drowning proves that drinking water is deadly.
What I contend is that responsible dosing of CrossFit (See getting started) won’t/hasn’t raised the specter of increased performance coupled with decreased health. In fact, what we see very regularly is people reporting back after months of CrossFit to announce that some health worry is now amazingly remedied and their physician has told them that “exercise alone couldn’t have done that”.
(BTW, there was a fascinating exchange (nasty debate started by Tyler Hass) between Dr. Mel Siff and myself shortly before his death on the very subject of my scoffing at his claim that health and fitness were distinct. He took your view to his grave and could not understand, or hear, what was wrong with his health. I cannot help but believe that your/his paradigm obscured his being able to figure out his hyperinsulinism and the atherogenic nature of his diet though it was blindingly obvious. I miss him, sorely.)
John, welcome to CrossFit!
I would use the 12# ball, and throw it higher(e.g. a 12ft target or higher) working on form and explosion. Just my opinion, FWIW.
I just finished the prior WOD(lunge-squat-BE). Wow! My quads feel like they are petrified. Wall Ball might have to wait a day or two.
Morning -- 6 mile run. My time was 48:46 which isn't exactly a land-speed record, but I am at an elevation of several thousand ft. above sea level, a considerable increase over my usual elevation of less than 500 ft.
Afternoon -- WOD. 18:11, subbed 20# dumbell thrusters for wall-ball.
Sub'd 12# Med Ball
Jump assist last 25 pull ups
did 25 reps last round of both
Subbed db thrusters (2x20#) for wallball. I'm amazed that I got through this without ripping off a callous!
John H, welcome to the future of fitness, and Semper Fi!
you never cease to inspire and your ability to put into perspective is unparalleled!
ive been a trainer and so called highly fit individual most of my life, and yet when i was first introduced to cf i was petrified of the wod. so i deemed cf as too much until a friend said lets try it for two months and lets see what happens. the wods were killer and at times i thought i would not be able to continue, but we put our heads down and trudged on. after the two months i was obviously sold as you know anyone who really follows the cf theory would be. thank you for putting common sense and logic into fitness my personal life and as a trainer has grown at a level that can not be described by words.
I want to find out how money Crossfitters there are in London and where you all live, because i am interested in opening a GYM which is very reasonably priced (as it avoids the expensive machines of other GYMS) and is a place where the crossfit london community can meet and test eachother and teach eachother.
So please any London Crossfitters send me an email and tell me a bit about yourself such as your age where you live etc. and what you would want from such a gym.
10:46 with a 20lb vest and my new I-pod cranking Slipknot.
Hatch Squat training: Backsquatsx5, frontsquatsx5
reduced dosage by sub'ing 40, 30 20 reps of WBall & Pullups.
wu 1 mile walk
50 wallball shots 20#
35 wallball shots 20#
20 wallball shots 20#
bar pullups broken 20-15-10-10
tree pullups broken 15-10-10
ring pullups broken 10-10
first set of 50 were are all deadhang 5x10
I didn't duck oout of these comments, I just let the expert take over. Again, Coach has said what my glib comment tried to convey, only in a well stated, educated manner.
CF has, through the WOD and recommendations on diet, effectively improved my health (recent blood tests confirm: low LDL, good HDL, low glycerides; Doc was impressed for a 43 y-o male who doesn't look like a bodybuilder nor marathon runner) while keeping me in pursuit of "elite fitness."
While I may not get to the status of "elite," I will continue to outperform most men my age; even the ones who adhere to the M-W-F programming Coach mentioned. In fact, lots of men I know my age aren't even close and get winded running the bases in our weekly softball games.
So, in short (?), I'm living proof of what I was saying yesterday and the day before; the pursuit of fitness has not hampered my health, it has enhanced it.
Hope that doesn't come off as a huge "suck up" to Coach. For the uninitiated, we've disagreed before.
First time doing the WOD the actual day, been trying the different workouts getting used to the movements for the last month.
Sub'd 20# DBs for Wall Ball:
Been slacking on the posting... my bad. Rest day today for me. Did PR J.T. the other day. Things steadily improving!
13:05; subbed 25# db thrusters for wall ball. kipping pullups w/ several grip changes and stops for rest.
25# wallball and subbed ring pullups for pullups 2:1
50 wb 2:54, 35 2:38, 20 1:04
25 rpu 4:09, 18 3;37, 2:29
Bob 28: some modified pull ups
Meyer 25:12 all broken sets- pull ups in 5's some jumping
I have been doing the Crossfit WODs since I was introduced to Crossfit by (I believe) Men's Health or Men's Journal in late summer. The WODs are awesome and sure beat the usual and customary and sometimes stale workouts.
I invite all Crossfitters nationwide regardless of their political affiliation to check out the URL, www.soldiersangels.org. A piece in The Washington Post back in July profiled a volunteer for soldiersdangels.org and I decided to get involved. The founder of the org is a regular "mom" who in my mind is an unsung hero in a nation without a lot of heroes. One of the features of her org is the Batphone which is an e-mail alert from service personnel in Iraq and Afghanistan. I get frequent Batphone alerts and have participated in sweat cloth drives for a hospital unit in Kuwait and hand and foot coverings for wounded coming over on medevac flights. I invite you all to check out the wondrous works this organization does. Patti Patton-Bader is truly an American hero.
oops, wall ball done to 9' ceiling tile.
still not to completion, new to this and easing in to it, although I have come close to pukeing 2 out of 4 WOD's so far...
didnt time this one, in fact it was spent learning to kip- the video instructions are fantastic! did ~2 sets of 21 pullups (kipping) broken into broken sets of 7 each
did 2 sets of 20 db thrusters with 2 15lb dumbells
didnt bother to time it
Today ends my first month of crossfit. A co-worker who laughs at me for doing pullups in the shower stall asked me if I had noticed an improvement in my health. That is difficult to evaluate in one month. I asked him for 5 more months before I answer.
I do know that I'm still fresh when the rest of my karate class is ready for a break. I can do more push-ups and pull-ups than I ever have. I feel sore in muscles that never felt sore before. I feel a real sense of accomplishment after each WOD and I treasure each rest day!
Will I live longer because I CrossFit and eat right? I don't think that question is answerable. I know I feel better about being alive and that's worth suffering through a date with Fran.
My response to John would just be what I tell everybody else. Try it. Get some. I appreciate your concern for my health and know that I am concerned for yours.
Coach, it's bad enough to present me with workouts I can't finish as written (yet!) It's worse that you present me with words I can't pronounce! Can you add vocabulary words to the WOD?
My ball is 26 lbs., but as rx'd.
22:37 w/ 2x20# DB thrusters & kipping pull-ups. Good WOD. Thanks.
I forgot to say that my wife is so impressed by the change in my body in the last few months, that she has just started CF as well. She's doing the CFWU, with assists on pullups and dips. She did Thrusters and assisted Pullups today for a portion of the WOD. My son has also noticed the difference, and he says for his New year's Resolution, that he's going to start.
Wall Ball 35,15
Wall Ball really broken
Wall Ball 2,18
In case I didn't say enough in my previous post:
"The drive to win competitions can be a good thing up until a certain point. If all that matters is finishing a WOD faster then health will probably suffer."
Faster WOD than who?
Here's what I have seen. Within this community your real competition is yourself. The others are here to cheer you on. My enemy is the guy sitting at a desk or in a car for 13 hours each day who wants to eat pizza and watch TV at night. My competition is my last Cindy attempt.
I admire Greg and Annie as much as I admired Michael Jordan when I was a kid. I didn't want to beat Jordan, I was inspired by him. Michael Jordan showed me how to fly. Nicole showed me true determination and drive. Greg shows me how to lift, sweat, grunt, make faces and muscle through that last ring dip. Just awesome.
If I evaluate my ability honestly, modify the workouts appropriately and strive to achieve a personal best each day I have nothing to lose. What matters most to me is keeping the fat guy off the couch. CrossFit gives me support, motivation and an excellent plan to accomplish just that. My health is not suffering.
Subbed Thrusters,good workout
Subbed 20 DBL Thrusters for wall ball.
Not as bad as anticipated.
Just a quick one before another 12+ hours of sitting on my butt:
5 minute SS 52# kb snatch test - 56 reps. Grip was the limiting factor. I have to do some serious work in that department if I plan on putting up better numbers in a GS meet this year.
"John, welcome to CrossFit!"
Thank you. I visit this site often for new ideas and inspiration. I just ordered a pair of Elite Rings so I can do muscle ups and ring dips. I'm also considering going to the gymnastics seminar.
"Where performance enhances but health-critical measures decline, we’re looking not at CrossFit but bad fitness programming.
I don’t know of anyone doing CrossFit for weeks, months, or years to backslide on a recognized important health marker. I have not seen WOD times or scores improve and any health measures deteriorate."
... how do you know this? Have you seen results of advanced testing (the markers we've mentioned before) on several CF athletes? I have not seen any data for CF athletes so I can't prove your claim is false, but I have seen tons of data that supports a three day per week, one hour each workout program that includes many of the WOD exercises.
I work for a medical clinic that does advanced testing, exercise training, and nutritional counseling. Most of our patients need an occasional kick in the butt to work harder but some need to be reminded they're there to improve health not break fitness records. I sometimes set fitness goals for patients but I have to make sure they understand the big picture. Perhaps, I'm mistaken, but I have a feeling the average CF athlete is concerned more with WOD performance than the big picture of health. I have a feeling you're going to say WOD performance is the big picture.
I'll have to check out that debate with Dr. Siff. I'm assuming it's on the Supertaining archives?
Forgive me if this isn't the appropriate place.
I've been aware of Crossfit for a while, but only recently started doing the WOD's. I posted the NYT article to my blog, which has generated some discussion:
Can anyone point me to a discussion of the rationale behind the 3 on, 1 off training schedule (effectively a 5 day per week workout regimen)? As I understand it, the high intensity is required to induce a neuroendrocrine response that leads to increased strength and metabolic efficiency. However, as you can see from the discussion, the person I'm talking with is skeptical that two rest days a week is sufficient to allow adequate recovery. I searched the message boards for "overtraining", "neuroendocrine response", "training frequency" but I haven't found any references to the scientific literature on this point. Thanks for any help you may wish to provide!
Team Ruthless CF VA
wall ball squats to another med. ball-target might have been slightly below 10 ft. though
Troy-nice meeting you- come back any time-you are always wecome
Ouch, 19:31. My pull ups SUCK lately; thanks for the help Mike (CFHB).
Completed as Rxd in 10:15.
32:45 Subbed 20 lb dumbbell thrusters for the wallball. All sets broken (though I'm making it through more reps before stopping) and the pullups assisted to a net of 180 lbs, kipping as usual.
I completed it quicker than I thought I would, though slower than I wanted to.
Forgot to add: I misread the requirements and did 25 reps of the thrusters and pullups for the final set rather than the 20 called for. Also, I think an extra subset or two of five pullups snuck in earlier. I kept losing count.
subbed thrusters 2 x 10kg dumbells
then did a brand x wod
3rounds for time of
21 swings 2 pood ( subbed 30kg dumbell)
5 muscle ups
18.50 for my brother
Subbed bottom's up KB tossing for wallball. Ouch.
Finish reading the article and what ever happen to common sense. If you can't finish a workout, stop and record. Next time you might do an extra rep, which means you are in better shape.
had to slow down and stretch my arms out, also did Abs Diet Intermidiate workout with my wife for warm-up Pull-ups neg except first 5-10 of each set, I am getting better!!
all sets broken
I've personaly noticed in the 2+months I've been trying this that my weights have gone up a bit and my form has shown a huge improvement. Keep it coming Coach!
BTW, got my mom to do the modified WOD in 3:13.
basketball instead of med ball
lat machine#20 instead of pullups.
She's 62 with not much of a fitness background, and I'm really proud of her!
Coach... You are amazing. Thank you for pointing the way to "health/fitness" for so many people. In my clients, I'm able to measure the decrease of bodyfat and inches and the ease they have in doing their everyday tasks, their quality of life. As for myself, I'm happy to see my HDL increase from under 60 to over 60, not to mention my quality of life also. (the ability to get up and over a high fence if a ferocious dog is chasing me is an added bonus!)
As for today's wod: 14:52
did 20 pull ups 25 wall ball shots, three times in 17 min
Bottoms up kb tossing??? Ouch! You're a braver and more coordinated soul than I.
Me: sub med ball with 8lbs since it was the heaviest in the gym ... everything else as rx'd
15:29 (wallball = 3:30, chins = 11:59)
Girlfriend: sub med ball with 8lbs, some chinups done with assistance on hips ... everything else as rx'd
subbed thrusters for wall ball
As Rx'd- 10:38
Sticking point was my grip during pull-ups, on the 35 set I had to stop for an inordinate amount of time to get my hands to function again!
cfwu x 3 (minus pull-ups)
12lb. ball, 8' wall (use what you've got) all sets unbroken
broken pull-ups galore. Did 5 chin-ups, 5 pull-ups, rest, rinse & repeat for all sets.
16:44. I feel pretty good about that.
used 8lb dynamax ball
cfwu x 3 rounds minus pu's plus pushups
total time 35:28
20# dynamax wall ball
all pull-ups broken but unassisted at least, still working on kipping. just started doing this about a month ago and am looking forward to doing some of the workouts again to see improvement in times.
started with 12lb dynamax (25reps), but it wasn't going high enough switched to 8lb for rest of wod.
John S. I've been reading you and Coach's discussion and now can't help but throw in my 2 cents. I think that for most, if not all of us here, we are not real interested in lab experiments in a controlled environment. I am a police officer and lacrosse player. I care about results, what works for me. I don't need a lab and scientific tests to tell me what I already know, that for me Crossfit has worked and worked very well. Yes, my doctor has commented on my health and at the same time I have seen the results and benfits in real life, not just in my improvement in the WOD. There are many here that are involved in other physical activites, be it work or personal. Military people, police officers and firefighters seem to comprise a large audience for crossfit as do athletes. For me at least, the performance on the WOD is just a mesuring stick or challenge with myself to push it a little harder each time. The real mark is how I perform on the lacrosse field playing guys 10 years younger than me. The fact that I wear the same size uniform as I did when I graduated the police academy 8 years ago. That I am known as a "exercise guy" at work. That I can run down people at work half my age and not wearing 30 lbs of gear. Also that I look better, eat better, and generally feel better than I did even 2 years ago. Which is about the time that I discovered Crossfit.
Woops, reversed order of exercises and sub'd 2x 20# dumbbell thrusters for wall ball shots...
50 Pull-ups (3:44)
50 2x 20# db thrusters (2:46)
35 Pull-ups (3:02)
35 2x 20# db thrusters (2:24)
20 Pull-ups (1:28)
20 2x 20# db thrusters (1:00)
only have 7' target (ceiling) so added 5 reps to each wall ball set...the ball is a little over 20# but that's no matter...
15 lb ball 12' target
.....I'll add my voice to the chorus of support and admiration for Coach et al on his advocacy / expertise of the health and fitness lifestyle for all interested individuals irrespective of their level of fitness. I am 58 years old and have been by default embracing the Crossfit mantra long before it was public domain or fashionable. (40+ years). Jack Lalanne was viewed as the competition model. As a proponent of this style of training (pull ups, dips, pushups, track and field) while chasing Guinness records, both officially and unofficially, I have found the more I know the less I know.
....keep up the good work Crossfit...
.....I'll leave with this quote from years ago(author unknown)........."the athlete becomes more and more as he/she has less and less. We are obsessed with being all we can be. And in the course of this becoming we have already died the little deaths. We have learned to accept the inevitable. We have even taught ourselves what death will be like when it comes......"
WOD: 14:15 as Rxd. flew through the wallball (35/15,20/15,20)...not so much through the pullups (15/15/10/10,10/8/8/5/4,6/5/5/4). great WOD...loved it.
40lbs single dumbell thrusters
pu's (changed grips)
Sandy 11 minutes and 10 seconds
My mother, a lady who enjoys working out, aked me about the crazy workouts I've been doing while visiting for the holidays. I explained to her the CF mission and showed her the workouts. Right away she was interested. I then showed her a couple videos of the ladies of CF kicking A@#. Next thing I know she was going to the gym to do Mondays WOD. That was yesterday. This morining, she said she was going w/me to workout and going to do a scaled down version of the WOD. Before we left, I showed her some of Kelly Moores scores to motivate her, which it did.
Now keep in mind, my mom is 50(Sorry mom, I had to do it. Are you still going to cook for me tonight?). Here's her time and subs.
CFWU x3(-dips, sub girl push-ups for pull-ups. she had elbow surgery a few months ago)
-sub'd 8lb dbl thrusters for wall ball shots for the px'd reps.
-can't yet do pull-ups, so sub'd lat pulls at her weight for px'd reps.
She hooked and can't stop talking about how excited she is.
Get some mom, Go again!
CFWU x3(sub'd push-ups for pull-ups)
Sub'd 20lb DBL Thrusters for Wall Ball shots. Those were all unbroken. Pull-ups on the other hand were broken up horribly. I can now see how important a good pull-up bar is. The flemsy cable machine I'm forced to do them on up here is killing me. No excuses though. It was an awsome workout. Now time for another Rocky4 run through the rain and snow.
Oh, for my moms workout, I ment "lat pull downs at 1/2 her weight". Still good stuff mom.
Lynne, I'm going to have to pay up on those Tabata HSPU's later. If I tried them right now, it would be more like Tabata Hand Stand Face Plants.
Wall ball to 8 ft target. That's as high as my basement wall.
50 pull-ups (assisted)
50 dumbbell thrusters
30 ring pull-ups (assisted)
30 dumbbell thrusters
20 ring pull-ups (assited)
20 dumbbell thrusters
First 10 of each set of dumbbell thrusters was with pair of Olympic dumbbells (no weight). Remainder were done without dumbbells (I just thrust my hands into the air).
Found CF a few months ago and I like what you do. I am a 59 year old male and I try most of the WOD's. Just got a door jamb mounted pull-up bar, but have a long way to go before I can do 10 w/o stopping. I did find another use for my exercise ball though! I can hang from my pullup bar, kneel on the ball and presto, I have my own gravitron!! Maybe others out there can adapt this gimmick to help with pull-ups. Carpe Diem!
17:27, sub'd 2 x 20lb db thrusters for wallball.
19:50 no subs
WB Broke as usual
Pulls combo of kip, band assist (new toy), and chinsUsually grind them out unassisted, but wanted to play a liitle.
BTW=150. 9.5ft target. 20# D-ball. Rings.
Felt similar to Fran. Still does, ten minutes after the fact.
wallball as posted, pullups kipped
rd1: wb=30/20; pu 14/7/7/5/5/5/7
rd2: wb=12/12/11; pu 3/7/5/5/5/5/5/5
rd3: wb=11/9; pu 5/3/3/5/3
ripped callouses on right hand during last series of pullups compromised my ability/desire to kip (didn't want to rip it all the way off). Next time I'll remember to sand down the callouses!
who says crossfitters don't know how to modify
50 wall balls
40 pull ups
35 wall balls
20 pull ups
20 wall balls
10 pull ups
All sets broken. Pullups were mostly deadhang. Sub'ed 25# thrusters for wall ball.
I couldn't wait to break in my new 20lb D-ball, so I took her along to my Globo Gym (John H, I am still LMAO on that one). Upon walking in, one of the trainers approached me and said in his snottiest voice, "you know we have medicine balls here..." I said, "I know, but this one is mine and it is better" and I showed him a ball slam. Jaw dropped. I think I bruised his man-ego.
Anyways, like an idiot, I added ball slams to todays WOD. Freakin Beautifully Brutal. And did I ever get the looks. I only wish I had a T-shirt that read "I'm on the clock...Leave Me The F' Alone!" Some jackass came up and asked me if he could use the pull up bar (there were 3 others that were open) and did 5 pull ups and left.
50 Wall Ball Shots (20lb B-ball)
50 Pull Ups (30 regular, 20 ring)
50 Ball Slams
35 Wall Ball Shots
35 Pull Ups (25 regular, 15 ring)
35 Ball Slams
20 Wall Ball Shots
20 Pull Ups (10 regular, 10 ring)
20 Ball Slams
Total Time: 24:24
DJ, mad props to your momma.
Coach and the CFHQ crew, thanks for everything you do. It is most appreciated. Can't wait for next month's journal. Pass the Kool-Aide, Fokker Out.
but had only a measley 12 lb medicine ball
on a high note, finished strong with 20 consecutive pull-ups!
broken sets used sand filled basketball for wall ball weight unknown.
We (my fire dept.) found CF about 3 months ago and love it. We're still working on getting "proper" equipment, but we're making due quite well. Made a few med balls from basketballs, sand, and lots of tape! We also made the "electrical conduit rings". They work well but 1 1/4" diameter was too thick so we used 1" instead. What a difference rings make! Finally got the MU accomplished after about two weeks trying!
I'm just getting back into CF full time after an arm injury about 3 weeks ago. It's good to be back. Did lots of squats during my downtime and worked on my form for different exercises. I've found that my time increases when I let one of my brother firemen start ahead of me. That drives me to catch up to where he's at.
From doing CF we've collectively noticed that our recovery time has dramatically decreased. Our overall strength and drive has increased and we're seeing more definition physically. One guy lost 20# in 3 months! Thanks CF! Keep it up!
High altitude WOD's. I'm doing CF at 9500ft above sea level. I live and work at that altitude as of 1.5 years ago. I'm just wondering if there's anything I should be on the lookout for, or if I should sub some areas of the WOD's.
Subbed 20# dumbell thrusters for wall ball
Pullups were long pole in tent
Thanks. She's currently in kitchen finishing off some Kool-Aide. Jones Town, errr... CrossFit grows by 1 more.
Oh yeah, how's that Kegerator pouring?
About your question dealing w/altitude. Medgrade O2 is always nice to have on hand when CFing, no matter where you're at. ;)
Sandy S helped me carry it down to the basement today (150lbs and awkward...CF once again is applied to daily life). Still settling for store bought Guinness, however, gonna get me a 1/4 keg tomorrow. Should be pourin by the 31st. My bro-in-law is a food scientist and brews his own beer. I have asked him to experiment and brew me some Zone friendly beer, if there is such a thing. Guinness is the next closest thing.
One thought on increased working out and "health". I can think of only one circumstance where increased working out might negatively impact health and that is with some pre-existing health condition or illness that might be exacerbated by intense, but not moderate, exercise. I am not a medical expert (or even a novice) but working on logic alone.
As an example, suppose I have mono(nucleosis), working out moderately might have some benefits for me, but intense workouts will likely just leave me drained and lower my immune system even more. This is probably a piss-poor example, but I think you get the point. I do not think, however, that unusual example is a real counter-argument to coach's points about CF programming. I believe coach would say "if you have an illness or pre-existing condition, that should be factored into how you do the WOD's. Scalability. 'Nuff said."
50 23 Pound Dumbbell Thrusters
50 Modified Pull-ups
35 23 Pound Dumbbell Thrusters
35 Modified Pull-ups
20 23 Pound Dumbbell Thrusters
20 Modified Pull-ups
50 wall ball shots
30 weighted pullups (10 pounds)
35 wall ball shots
20 weighted pullups (20 pounds)
20 wall ball shots
10 weighted pullups (35 pounds)
Did not time. 13 pound ball. Heaviest I had.
50 40lb thrusters
35 40lb thrusters
20 40lb thrusters
wow my first WOD. I was only able to 7 regular pull-ups and then needed the machine for assistance and I used a 8# ball.
This is a wonderful feeling to finish a workout, not be so bored, feel exhausted while anxiously awaiting the next "orders"
anyone else in pittsburgh involved with this workout, let me know. There doesnt seem to be a crossfit pittsburgh online anywhere.
50 thrusters - pair of 20 lb dbls.
cfwu X 3
WOD - 13:00
subbed thrusters for wallball
Did you see the guy in London looking for CF'ers?
Just thought you'd like a new convert for Painstorm.
Happy Z Day. See you at the Winchester.
(sorry Dan, can't stop the Sean of the Dead references)
Warmup: 10/10 double clubbell mills, 10#s
27/27 kb snatches, 26#
Implementing my new year's resolution a bit early: "try not to do stuff that hurts a lot" - wallball and pullups are hell on my elbow and shoulder, so
50 box jumps
50 ring pushups
35 box jumps
35 ring pushups
20 box jumps
20 ring pushups
PS DJ, I'll gladly take a rain check on the Tabata HSPUs. And yes, they are dangerous. The safer sub is bottom-to-bottom Tabata HSPU...it won't hurt a bit!
Group Moffett completed:
50 dumbell squat thrusters x 20lb
35 dumbell squat thrusters x 20lb
20 dumbell squat thrusters x 20lb
50 situps feet overbench with 12lb medicine ball
Total time: 18:16:98
50 wallballs 12lbs..max I had
50 pullups...all negative
35 wallballs 12 lbs
35 pullups all negatives
20 wallballs 12 lbs
20 pullups all negatives
OK, time for a light-weight to weigh in:
1. True confessions: I AM afraid of falling off the rings and hitting my head, I don’t ‘do’ crossfit, and my idea of a good work-out is hanging out with my elliptical trainer, C2 rowing machine, and bowflex for a half hour or so in my basement a few times a week, while attired in PJs. I HATE watching CFN's SOS (Suffer on Saturday) because it looks (and sounds!) like freaky fitness to me. (I know, I know, ‘Long live the freaks!) To tell the truth, I’ve been sorta hoping I could get crossfit by osmosis—from spending time with my crossfit aficionado husband, who is in the best shape of his life after doing crossfit for about a year. So I know I don’t belong here. But don’t tune me out yet: (or do, if you like, but know this): I do not love the NYT, having been misquoted myself there and in other so called ‘news’ papers. And I think Stephanie Cooperman is a dumb-bell, (who obviously doesn’t know how to use one!), and her article reflected the miserable state of her absent gray matter.
2. For the record, I have tremendous respect for all those who belong to the international cross-fit community, especially those who join us from crossfit Mosel, crossfit Baghdad, or the like—I give kudos and heartfelt thanks to all of the soldiers, law-enforcement officers (and dispatchers!), and others who labor to protect the rest of us. I finally joined crossfit (intellectually, if not physically!) after reading the ‘favorite books’ comments awhile back. “Holy Cow!” I thought, these dudes aren’t just muscle bound gym rats--they have brain brawn!! And vocabulary! My virtual membership in the crossfit community was solidified by the outpouring of condolences and support for Cindy Shepard after her Crossfitting husband Dave died protecting a diplomatic convoy in Mosel. God bless Crossfit!
3. That said, I disagree with Coach—though not with the excellent comments re fitness definitions and health indicators today and yesterday—as a health care professional, with that I completely concur. No, I disagree with his comments re the NYT piece a few days back. For one, I think his comments (re: Coach's comments to Dave and Kelly in the "What a travesty" topic in the Community Forum) were harsh, uncalled for and, well, somewhat hysterical. Honestly, I think he owes both of them an apology. Dave was just saying the article was a disservice to the crossfit community and that getting new ‘normal’ (read non-elitely fit) people to try Crossfit is hard. I concur. I sit here un-crossfitted as almost-living proof of that. To the uninitiated-non-elite-fitness-alpha-person, even attempting a Crossfit WOD can feel overwhelming. I exercise regularly but I sure can’t do a pull up. (Yet!) And Kelly was just saying the article felt like a slap in the face—heck, it must have felt like that to her. Even I know about just what an extraordinary Crossfitter she is! And I can personally attest—it never feels good to be savaged in the press. Big bummer, but ditto with all the ‘who really cares about the NYT’s’ comments. And the publicity is already working to bring more attention to the web site. Wonderful!
4. If I ever do cross-fit over to the other side, conquer my fear of falling off the rings, and stop reading about crossfit and actually do it, it will be because of Crossfit trainers like Dave and fitness inspirations like Kelly. And at least I’ll know where to go in my ‘hood… CrossfitNorth!
Used 27# ball. Wall ball is so much easier than I remember!
Broken sets except the last set of wall ball shots.
PUs assisted w/green band.
Wall Ball as RX'ed. Pullups kicked my fat a$$. Needed help on most of them. The good news is, I'm able to pull between 5 and 9 good PU's per set now...could do 2 or 3 in October.
With this kind of imrpovement, I think I am becoming the dangerous one...CF be darned!
It would be interesting to know from a statistical standpoint
What are the hits now on crossfit.com's website after the New York Times article...have the unique hits gone over the 25k number per week?
9:26 as Rx'd. Blood callus burst all over pull up bars during workout. Blood given dedication to CrossFit. Hooyah CrossFit.
Wall-ball to an eight foot ceiling. My homemade medicine ball is 23lbs.
Put on a little weight due to Christmas sloth and eating. Felt the extra pounds in the pullups.
Then went for a 15 minute cool down run on the threadmill me -n- the wife got ourselves for christmas. It seems like a decent rig.
I hear so much congrats towards Coach...I am new to crossfit and know nothing about him...are there articles about him that I can read? What is his background?
Coach was born, a poor black child. . .
My right shoulder (repaired rotator cuff) has been sore since Saturday and Sunday's WOD's and along comes another shoulder smoker. I deliberately took a slower pace on this one and it still rocked me pretty good... great work-out Coach Glassman.
19:06 as Rx'd.
Hey Reebs - that's another killer performance... I'm impressed. Let's talk about getting a few of your fellow PD buds together and start a CF affiliate here in B'ham. Saturday is going to be a rest day so maybe we can get together and do some muscle-up work.
20# WB TO 9' CEILING
PU's MOSTLY JUMPING
ALL SETS BROKEN
Subbed 45# BB Thrusters to avoid waking neighbors: 14:35
Pull ups were kipping, broken mostly into 10s.
Max HR: 170; Avg: 160
From a work volume or even a general intensity standpoint I find it hard to believe the Crossfit @3on 1off could ever constitute overtraining (physiological 'backsliding').
However where I can see a possible problem is overprogramming in an area proven to elicit overtraining symptoms and performance decline in the long black box record of competitive swimming and track........and that is in the lactate-tolerance or glycolytic training category.
Even though these programs superimpose other types of training stress in the program........it has clearly been found that more than TWO weekly sessions for 3-4 weeks or more of this type of work lead to profound decline in training performance,power output and physiological markers associated with these states.
Crossfit of course consists of 5-6 weekly workouts of this type.
There are ways around this that preserve even enhance Crossfit tenants of functionality, variety, and intensity...namely alactate work in the cyclic modes or Wod type work structured in intervals @ 2-1ish work-rest ratio recording total average instead of total time.
This is ULTRA high intensity and
provides relative relief from the glycolytic work.
Today's WOD done with 10# in my new X Vest.
Sub 25# DB Thrusters for Wall Ball.
Time = 18:22
subbed 20lbs dbls for wall ball
sub'd 20# db for wall ball
Pullups assisted -- still recovering from biceps strain.
After an unsuccessful attempt to purchase a 20lb medicine ball from Rebel Sport, 105 pull ups and 210 push ups 17:23.
12#wall ball, assisted pull=ups and some pull-downs (will I ever be able to do pull ups????)
16:07 (sub: 45# BB press)
shin splints in R leg
Back still sore tried thrusters (as i don't have 20 pound ball) back hurt.
10kg dbell thrusters, 22.45
I used 20 lb DB thrusters for wall ball:
24:09, pull-ups slowed me down as usual.
41 yo male 190 lbs.
assited pullups after first 25
didn't time this one as it was the 1ST WOD I've done in a while and I didn't want to get disheartened.
Subbed 10kg db thrusters for wall ball - very easy.
chin ups - not so easy... in fact I wimped out the last 20 and did inverted bodyweight rows instead with my feet resting on a swiss ball. How's that for a nu-age gimicky exercise?? Quite good effect though, different plane of motion to chins but still hurts similar places.
did 15 mins snatches beforehand. Nowt to write home about though...
Subbed 45# barbell thrusters for wallball. 17:27
11 lbs medicine ball as that was all that was available
all pull-ups strict, dead hang ones...preparing for physical fitness test which includes pull-ups, so figured practice what I will be tested on...
i hate pullups! 18:24 BPM 179. Hard workout had to do jumping pullups to complete.
12:30 as Rx'd. Not happy with my time. Not happy with my pull ups. Time to get focused again.
Used a 10# med ball thrown as high as possible (est. 13-15')
all PUs from dead hang...alternating grip
Pull-ups assisted after 10 in the second set. Substituted 20# db's thrusters for wall ball.
Did "Karen" instead. Elbow tweaked from Row-SDHP-Pullup WOD.
Karen: 150 Wall Ball shots, 20# D-ball, 10 ft target.
As Rx'd: 12:08
First attempt at Karen. Did not do as well as I had hoped. Legs still feeling yesterdays Lunge-Squat-BE debacle. 20-20-then tens until last two sets of 15.
In the spirit of the WOD, I finished with 5 sets of ten ring rows.
Rower 16min 300cal
Eliptical: 15min 140Cal
3 ROUNDS for Time:18:40min
25 Sit-ups (Fitness ball)
25 Air Squats
Rower 16min 300cal
Eliptical: 15min 140Cal
3 ROUNDS for Time:18:40min
25 Sit-ups (Fitness ball)
25 Air Squats
25 Smash Ball
12min .02 sec.. great times fellow crossfitters
12:40 with a 10 lb medicine ball (highest weight at my gym).
Total time: 12:48
R1: 1:32, 2:57; total: 4:29
R2: 1:59, 3:18; total: 5:17
R3: 1:13, 1:48; total: 3:01
Wasn't feeling well yesterday so i'm a day late.
22:23 (all sets were broken)
Didn't have a med ball so I made one the other day. I'm guessing it's about 25lbs. It wouldn't bounce when I threw it again a tree so I resorted to tossing in the air (Air Ball). I don't recommend doing this in the rain because it's hard enough to catch 25lbs but much more so when the ball is wet and slick. This WOD was seriously dangerous.
50 WallBall 2:33 2:33
50 Pullups 5:07 7:41
35 WallBall 2:37 10:18
35 Pullups 4:16 14:35
20 WallBall 1:32 16:07
20 Pullups 1:51 17:58
Total time: 17:58
Guess who got a new Timex for Christmas? (Too bad it won't make the WODs go better.)
GM, the idea of including slam-ball into the mix occurred to me, too. (Thank God I thought twice, and didn't do it . . .) Much props to you for doing it (and your time was truly awesome!)
We had a WOD a few months ago that was like the other half of this one (50-40-30-20-10 of wallball and slamball). I still cringe when I remember it . . .
I'm still amazed you combined these two.
12:58 as rx'd. Normally not prone to puking, but lost my dinner on this one. Better call the New York Times...
A 50reps 8kg Med Ball,35Reps 6kg MB,20reps 8kg MB
J 50reps 6kg,35reps 8kg,20reps 6kg, Kipping Chins
Off for the Weekend,Bench WOD on Monday.
So have a Safe and Happy New Year.
Check you in the 06.
Day late, screwed up and did the pull ups first.
Had to take it slow due to a strange stomach issue. Felt robbed of wind the entire time (much more so than usual) and pukie knocked on my door hard for a good 20 minutes after I was done.
I might need to take it even slower until I get this figured out.
p/us on rings
12lb ball to 12ft target.
Time: 19 minutes, 49 seconds.
Assisted pull up at 30 kilo and subbed with thrusters with 2 x 9 kilo dumbbells.
Posting rather late for the workout..
WOD Time = 9:34
19 mins (using wall clock)
6th WOD, first post
Sub'd 20# db thrusters
Pull ups jumping for first 2 rounds, Last round negatives (witnesses may describe them as free falls)
rd 1 20-15-15, pu 5x10
rd 2 20-15, pu 10-10-5-5-5
rd 3 12-8, pu 10-10
joey d already posted
mfbunch: 9:13-pr'd on pull-ups, 45 straight, only had 3kg medicine ball though, time to order a 20lb d-ball!!! the wife has released the funds!
still nursing a lower back, upper glut injury so instead of wallball, I did a squats and a 20lb ball toss (kind a pushpress toss) instead. I just couldn't do any weight on the squat.
Pullups were modified: negatives and hang&flex
1 mile run & 1000meter row w/u
I only had access to a 4kg med ball so I threw it to 15'
17:50 as listed.
Broken sets on all. I think 20 lb wall ball is harder than the sub of 2 20 lb thrusters, now that I have a 20 lb dball.
been ill so only 25 18 and 10 rep sets
Went 80% today. Took some time off, easing back in.
Abraham Lincoln Crossfit
Tom (bw 208.6)
32 minutes total, with 5 Pullups left to go ( I had to stretch and get to work, and I wasn't going to skip stretching).Pullups where the limiting factor slowed me done.
ML - 17.23
VL - 23.18 (sick)
Reminds me of a chick named Fran, but slower and more judgemental
Jason: 14:15 as rx'd
Talissa: 13:28 w/8lb wall ball
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