Ah, Barbara. My first love . . . come back to visit us again.

back after the flu, this is going to rock.

only advantages i can think of the stiff legged dead lift is your using your hands to hold the weight therfore the forarms get some involvement, also performing the deadlift from a platform will alow for a greater range of movement if wished. thirdly deadlifts can be perfomed unilateraly (one one leg, or uneven dumbells)and as such ivolving more core stabilisation and balance.

One advantage of the SDL or GM over the GHD hip extension is that I don't need a GHD bench, just a barbell, dumbells rock or sandbag.

I've gotta say the advantage of the straight legged deadlift over the GHD hip extension is that the greatest moment (which needs the greatest muscle force) occurs when the posterior chain is fully stretched. In the GHD hip extension the greatest moment occurs when the body is in a straight line without a stretch, so there is not much load at the bottom (~90 degree hip bend). Most athletic movements require the most amount of force with a degree of hip bend.

Adam

This is probably just me specific, but my lower back causes me excutiating pain when I do GHD, but I can DL even with heavy weight and be perfectly fine. GMs are somewhere in between, I'm fine until I really start pushing the reps or the weight.
*I'm open to any suggestions on what I may be doing wrong.

How much articulation is required?

The GM or SLDL is done standing. Proprioception and real world adaptability is superior to isolating a movement. The GM and DL involve "bracing" the core and using the entire body to lift the weight. The Hip Extension requires much less motor recruitment to accomplish.

AND, the biggest one is that higher weights can be done with GM/DL. The back is used to stabilize the weight and the hips and legs do the majority of the work. Even if you added weight to the Hip Extension, you are limited to a much greater degree by the weak link, your back, since the weight is on the end of that lever. By using the GM, and especially the DL, you will engage more of your larger muscles to aid in the lift. And more muscles is more better.

Man, you gotta be careful what you type! I made a sarcastic joke about a current Evangelist and an emissary of the underworld and I was taken outta' the loop yesterday! Geez, it was just a joke!

is it the upright torso of the 'rest' position in the SDL and Good Morning, which more accurately simulates what one experiences in day-to-day life? similarly to what Tony Young noted, you dont often find a glut-ham developper in the forest or the desert but you often find heavy objects that need to be lifted from the ground while youre holding something (GM) or nothing (SDL) on your back.

just previewed my response and i think Adam Burella and i are thinking along the same lines, but he articulated it better than i did.

I suspect it's what Adam says. Which raises another question. Assuming the existence of this advantage (as well as the fact that barbells are cheaper and more numerous than GHDs), are there any disadvantages to going this route? If not, why not simply discard the GHD altogether in favor of SL deadlifts?

Simply put GM and SLDL allow for greater range of motion,which brings more muscles into play.

I personally favor the sdl over the ghd's...my hams are very sore after last nights workout...never that way after ghd's

GM and STDL core to extremity. BEx not so much.

What is with the same pic 3 days in a row?

SLDL involves more muscle to support the weight, like lats and forearms. SLDL is a great stretch for the hams, since the load is maximal when the strectch is maximal.

Sunday and Tuesday are the same, Monday is different. Try the puzzles in the paper dude, they'll help you!

The GM and SLD require shoulder musculature to support the movement. In the GM and SDL the traps, lats, rhomboids, etc. are required to support the load, thereby recruiting more muscle mass than GHD Hip/back ext. I suspect the upper thoracic spinal erectors are also much more engaged, due to the leverage or a bar being on your back or in your hands.

This is all I can think of that hasn't already been said.

The stiff-leg DL has max tension at the bottom of the movement, while the GHD hip xtn has max tension at the top of the movement.

The GHD places the greatest stress on the involved muscles at full contraction of the glutes and hams, or when the back is fully extended. Good Mornings and SDL's put maximal stress on the glutes, hams, and erector spinae at the lowest point of the exercise with the torso at 90 degrees. The stresses on the muscles occur at exactly the opposite points of the movements: GHD's place maximum stress on the glutes and hams at full contraction and the SDL's and GM's place the maxmum stress on the muscles at full extension of the muscles.

The advantage is that the GM's and SDL's strengthen the glutes and hams in the range of motion that is not targeted by the GHD's. They are essentially the same movement, but the efffect of gravity changes the range of motion in which the force is greatest in the muscle fibers.

Hmmm, I would say that after training with Dan John the other day, the stiff-legged deadlift is more functional as it can become a strong foundation for learning proper hip function in the snatch, which is exponentially more functional than either the GHD or Back extension.

Less chance of overextension (and subsequent injury) with SLDL or GM.

I should be more clear: The GHD's place the greatest stress on the muscles at full extension of the hips and the GM's and SDL's place the greatest stress on the muscles at at full flexion hips.

Adam got it. Adam, drop Lauren an email (lauren@crossfit.com) with your mailing address.

Scott, that had to be user error or an accident. You'll have to do a whole lot more than that to get axed.

With the recent upgrade to MT3.2 comment SPAM filters have grabbed some posts. We're still tuning it up.

We recently had an illiterate (or drunken) newbie come around and question the scores/times of proven veterans. We removed his obnoxious post, but half a dozen or so of you had taken him on and quite understandably. But, with his post removed, all the posts after his moved down one number, and now a poor fellow whose only sin was to have posted immediately after him and post his scores automatically inherited a beating. It was pretty funny, but we had to remove all your references to the expurgated post to protect the innocent new guy from unearned abuse.

Ring MUs: 9,5,4,2 one minute break between rounds. Rings turned out and away from body each rep.

52# kb C&P ladder (1,2,3) x 4 rounds. One minute rest between ladders.

3x5/5 72# kb clean/swing combination (1 clean/1 swing = one rep).

2x10/10 72# kb single hand deadlift twist - light touch on either side of foot - good oblique and grip work.

****

"Barbara"

Kipping pullups, chest to ground pushups, anchored situps, full extension squats to Dynamax ball.

2:40
2:33
2:32
2:43 - one short break on pushup
2:46 - two short breaks on pushups

:35 total seconds faster than 050616. Almost broke my goal of a better than 2:30 round. Next time.

Rick K #14, Scott #16

Each of the three days are different. Reading the text may help you see the difference.

Coach, you were right as ususal about the pictures, my mistake. I'll start doing more puzzles from the paper! Wasn't upset about the server error, just glad I could still be heard! I've only been here about a week and a half and you couldn't drag me away now. Pukie has a few times though. Thanks for what Crossfit has begun to do to my life Coach!!

Great comments about the sldl and gm over the ghd. I know I'm just a newbie, but the only advantage the ghd has is it allows for lumbar decompression in the start (down) position. That doesn't make it better, or even the equal of the other exercises. Just unique.

GM's and SDL's are more advantageous than GHD hip extensions because GM's and SDL's are done standing on the ground (closed-kinetic-chain) - this has more of a transfer effect to real life; additionally, this movement in free space allows the hips to move posteriorly during the eccentric action and allows for a more biomechanically efficient position to overload the low back, glutes, and hamstrings. GM's and SDL's involve greater muscle involvement (torso musculature, as well as many other muscles during different phases of the lifts) in a recruitment pattern more similar to real life activities whereas the GHD hip extensions tend to target the posterior kinetic chain in a more concentrated, but less specific manner. Another benefit worth mentioning is the loading in the GM's and SDL's stimulate bone growth to a greater extent than GHD hip extensions.

One advantage of the GM or SLD over the GHD hip extension is at the end of the GM or the SLD the weight is aligning more with the core and gravity allowing the lifter to concentrate more fully on completing the movement correctly (i.e moving the pelvis backward, fully straightening the torso, and therefore moving the pelvis through its full range of motion). In the GHD hip extension, the lifter has to both manage the weight, which is the furthest out of alignment with the core and gravity and finalize pelvis rotation when the main muscles for the movement are nearly contracted (i.e. not at their strongest or most agile point) and the movement is ending.

does the word balance sum up the advantage to SDL

Coach. Who is this guy?
Great discussion! The leading theory of spinal segmental stability postulates that in order for correct tension in the thorocodorsal fascia to be generated, all off the associated musculature attaching to it much be activated. This is why it is so important for tension to be generated in the T-spine via the lats/traps/erector spinae etc. The tighter the whole posterior sheet of connective tissue can be pulled, the greater the body's ability to correctly keep the spine segementally positioned. Imagine all of the heads of the spinous processes of your spine anchored in a tight lattice of connective tissue .
It is quite common to see good soccer players, with big strong posterior chains and back problems, because one end of the "tarp" isn't tied down. Poof, the tail is wagging the dog. What's that people keeping saying about being "One Piece"?

You guys had me at hello.

WOO HOO! Thanks Coach and Lauren!

Hello, just started this workout a week ago and like it so far. Dumb question on the WOD. Are the 50 squats they want today "air squats"?

Thanks.

The greatest advantage of straight leg or romanian DL or good morning is that you don't need a $650+ GHD machine to do them.

This will be my first time with Barbara. Gunning for Kelly but, I know I will never get there. Kelly you are my muse!

On a WOD like this -- what is the best warmup? I ask since most all the movements here are part of the standard warmup.

Couldn't post to Monday's comments for some reason, so posting today's workout here.

ME total body:
Hang power cleans
135x3
165x3
175x3
185x1
205x1
220x1

Then some windshield wiper work/attempts. Good stuff!

Jesse Woody,
Thanks for qouting me yesterday, made me feel important! LOL!

Actually that brings up a good point. I usually warm up doing random things but someone told me yesterday that there is a standard warm up series that crossfit came up with. Can anyone post this for future reference.

mayor -- see here:

http://www.crossfit.com/cf-info/faq.html#General7

mayor, I'll do you one better. If you check out the FAQ:

http://www.crossfit.com/cf-info/faq.html

which is linked on the left side of the main page, it has a description of the standard warmup along with about a bajillion other things. An excellent resource, much thanks to Lynne for that!

haha, MLM, you beat me to it!

Scott, yes just do air squats for this one. Good question.

Just drifting off to sleep, but SLDLs and GMs develop hip function, while GH Hip Xtns are less effective at this. At the bottom of an SLDL or GM, maximum hip flexion occurs. At the bottom of a GH Hip Xtn, there is no force flexing the hip. In the image on the main page showing a GH Hip Xtn, the slightly rounded back can be seen at the bottom of the movement.

Anyone know how long before we can view what the new Pukie sweatshirt looks like? Or purchase it?

Thanks for the info. Looking forward to adding that to the work out tomorrow. Will need to bring another t shirt with me after this one.

what up wa

barbara, one of my first wods! i couldn't finish it as prescribed the first time i did it, and i thought i was in pretty good shape at the time!

Coach, (& others such as Kelly Starrett, Adam B & the other smart folks)
In watching the squat vids & now that I've finally been to a CF facility (Brand X) I notice a diffrence in how I've been doing squats & what must be the CF norm. I've been keeping my arms to my side & touching my heels at the bottom of each rep in order to force myself to get full ROM (when tired) & to keep an upright posture. Is there any harm in this, or any advantage- asside from momentum- in swinging the arms through an arch between the shoulders(down) & hips(up)?

It's been a while for me and Barb. Should be interesting after all these months.

Rest day WOD was front squats and deadlift walks.
Cycle sprints after that.
Just for fun. Ran out of popcorn before the comments got closed for 060116.

Craig,

There's no problem UNLESS you are losing the lordotic curve at the bottom. Have someone watch your back to make sure it stays arched through the whole range of motion.

Your heels aren't coming off the ground are they?

If your heels are coming up and you're keeping your torso upright, you're creating an unnecessary shear force on the knees and poorly engaging the posterior chain.

This sounds like a hindu squat. I'm not a fan of the movement.

Just for fun I checked my first recorded Barbara posted July 13, 2003 (I was posting as "siameeser"). Wow. And those scores were with half-extension pullups, pushups that didn't touch the floor, squats without full hip extension and I was about dying from the effort....what a difference the years have made. Sometimes it's good from me to see where I started.

Many thanks Coach!

Ay Barabara! Felt frisky this morning and did 4 rounds of 4 min bike, 15 pl-up, 30 pu, and 30 su. Now I got to go back and do barb. What fun!

4:11
4:25
4:50
4:51
4:22

Look at Eva T. in post number 13 going for a free sweatshirt.

Eva I would imagine all you have to do is ask, kinda like my old buddy Mitch Hedburg facing the jellybeans in a jar: "Aww... can't I just have some?"

Hey Crossfitters,

This is my first post here (sorry for the length). I've been doing the WOD or a variation thereof for a week now since hearing about it by chance from the article in Men's Journal - which I normally don’t even read. I'm a 33-year old Chiropractor and have been doing variations on a fairly standard bodybuilding type workout for about 15 years, after taking a couple weight training courses in college. I've also been an avid rock climber for about 10 years, and especially the last 5 years.

I am not one to go for the fad workout programs that the mags like to publish every month, but this seems like the real deal. My training in anatomy and physiology tells me that the CF system is built on sound principles, and I was ready for a change, so I figured I'd give it a try. It is awesome, I love it and have recommended it to a number of friends already. I'm in pretty good shape (by non CF standards) for a skinny climber guy (6', 155 lbs, <5% bodyfat), but the prolonged intensity of some of the the WOD’s is a whole new aspect to my training regime. Also, many of the powerlifting excercises are new to me (snatches, cleans, etc), and I hadn't squatted in years.

I’ve enjoyed reading the messages this last week, so I thought I’d post what I’ve been up to.

Here is my WOD for my first week:

Monday 1-9-06
20 minutes of alternating 15 pushups (feet on balance ball), 40 squats, 60 crunches (on balance ball, alternating left twist, neutral, right twist). Also threw in a couple of sets of hip flexors with feet on ball in pushup position for a change of pace. I think I went 5 rounds in 20 min.

Tuesday 1-10-06
3 hours climbing at the Berkeley climbing gym. Working on super-overhung 5.12c project, did it 3 times, best effort was with 2 falls. Probably did 8 climbs altogether, 4 of them 5.12s.
Started working on muscle-ups. (rings lowered to top of head height, jumping for assistance). 3-4 sets of 3-4 reps.
Working towards front lever on rings – raise legs up with bent hips, slight bend in knees, lower as slowly as possible. 3 sets of 3-4 reps.

Wednesday 1-11-06 (did tues and wed together, light weights for form)
Hang Power Cleans: 9 sets of 4 for form, 95 lbs (1st time ever)
Overhead Squats: 21 (8 with 45 lb. bar, 13 without), 16@55 lbs, 5 without, 9@ 65 lbs (shallower squat on last set) (1st time ever)
Standing Military Press: 21 @ 45lbs, 10/5@65 lbs, 6/3@ 75 lbs. (1st time in a long long time)
Ring pushups: 3 sets to failure.

Thursday 1-12-06
Rest day – 1 hour yoga

Friday 1-13-06
Back Squats – warm up with bar + 7 sets of 10-4 reps (decreasing as weight increased) for form (1st time in years)
95, 115, 125, 135, 155, 185, 195
External shoulder rotation 3 sets of 30 with tubing

Saturday 1-14-06
Row 500m 1:34, 1:50, 1:58
Hang Power snatch 21 reps @ 45, 45, 55
(last 2 exercises alternating as rx’ed, only timed row portions)
“Jumping” muscle-ups and ring leg raises/lowers as above 3 sets,
Rhomboid machine (reverse flyes) 21@60, 15@70, 9@80 lbs
30 minutes yoga

Sunday 1-15-06
Ran 35 minutes on bay trail in Berkeley
Climbed 3 hours, redpointed 5.12c project on 2nd try of the day, lats and fingers felt really strong. Started working 5.13a project. Probably only 5 climbs total, lots of resting.
Glute/ham hip extensions 2 X20 reps
45 minutes yoga.

Monday 1-16-06
Climbing Tuesday, so did WOD for Tuesday early, 3 rounds instead of 5. Barbara = 20 pullups, 30 pushups, 40 situps, 50 squats, rest 3 min. (X5)
Times: 4:09, 5:30, 5:14. 3 rounds was plenty for my first time.

All pull-up and push-up sets broken, especially 3rd sets. Pull-ups done on Metolius rock rings (more finger strength intensive) to failure (12/10/9) then switched to 1” steel square bar for the rest. Situps done feet anchored, arms in front. Pushups done on pushup handles at 45 degree angle to body. Time increased slightly by walking in and out of house to do pull-ups outside.

Quote from my girlfriend today: “Ahhhhhh the WOD. I just love when you do the WOD. It makes you look so damn sexy!.” That’s not why I do it, but it sure doesn’t hurt!

Great program, inspiring results, awesome community.

Questions:
1. Is anybody else in Berkeley/El Cerrito CA doing this?
2. Are there any other climbers who are doing it (especially those that climb in the 5.11+ and up range)?
3. If so, do you also do climbing-specific training (hangboard, campusing, wrist curls, additional pullups, rotator cuff and deltoid isolation excercises, etc) or just stick to the WOD?

That’s enough for now…thanks so much for the inspiration/information!

Great program, inspiring results, awesome community.

Welcome Allen!

1st date with Barbara..had to self-assist pullups or would have been unable to finish..otherwise as Rx'd
3:07
4:11
4:15
4:22
4:12
Just glad to be in the game...

Coming off a chest cold, still not close to 100%, but I couldn't stay out of the gym, am I the only one like this?
CFWUx2
10 x pushpress, 10 x high pull, 10 x front squat, 5 x squat clean, 5 x snatch
ALl w/Oly Bay

3:25
3:49
4:01
4:52
5:08

As mentioned earlier the Romanian DL does the forearms pretty good, but the trapezoids get their load as well, as you can't let your shoulders hang 'dead' but has to stem against the load. Good mornings also trains supplementary muscles for balance because you're not in a fixed position as when you're doing GHD's. I'll go for GMs and Romanian DLs anytime over GHDs, but usually does a single set unweighted GHDs for warm up for 30-40 reps.

Rounding back bad?

-D.

3:07, 3:07, 3:02, 3:15, 3:22

Dunno what happened. 4:30, 5:40, 7:00, splitting headache, gagging, threw in the towel at the start of the fourth round. Definitely limited carb intake today, but plenty of rest and adequate fluid.

3:12
3:31
4:17
4:58
5:58

I have no pull-up bar available. What would a good substituse for my first date with Barbara? I'm thinking either standing military press or HSPU?

Thanks

2:29
3:10
2:57
3:52
3:34

20 ft rope climb for chins

1.2:48
2.3:24
3.4:01
4.3:55
5.3:59

pull ups,push ups never broken.sit ups broken rnds.2-5,squats to Dynamax ball broken rounds 3-5

Assisted pullups/broken sets, unanchored sit ups.....

4:03
3:57
4:14
4:06
3:37

both Kelly's had me choking on my oatmeal this morning.

early morning workout - Hatch Squat Program 4x BackSquats, 4xFrontSquats

may do Barbara later today. Lower back and legs still crushed from Sunday's couplet, like Churchill after too much Cognac.

6:04
7:11
6:36
6:04
6:11

Daver --

The pullup is a pulling motion whereas the two subs you suggested (standing military press and HSPU's) are pushing motions. If you have the bar available to do military press -- and absolutely cannot do pullups -- you could instead do bent-over rows, deadlifts, sumo-highpull-deadlifts, or any number of other pulling motions. If you must sub, sub like-movement for like-movement.

I would highly suggest, however, that you find a tree-branch, a set of monkey-bars, or some other suitable makeshift pullup bar. There really is no other exercise like it, and this WOD seems to focus on gymnastic-style movements.

Good luck. Hope this helps.

1- 3:45
2- 4:15
3- 4:45
4- 4:47
5- 4:46

Pullups were broken sets
anchored situps

Team Fallujah

First Barbara
Strict DH Pullups, USMC PFT crunches

4:54
5:45
6:36
8:06
7:04

Wow, killed me today after missing last series of wods.

4:43, 4:42, 5:33, 6:32, 6:52

Scott,

Unless otherwise specified (i.e., back squats, front squats, OH squats), squats in the WOD are always "air squats" done w/o additional weight. Shoot for full range of motion. Many use a 20# medicine ball as a "target" under the butt.

Scott H

I'm an overweight, out-of-shape smoker trying to fix things. I worked out all the time in highschool playing football. graduated HS, gained 80+ pounds over 5 or so years, and took up smoking due to stress in college.

i did a modified version of today's workout:

15 pushups
25 sit ups
35 squats

and almost met pukie after 2 sets. I'm going to try and stick with this

3.16, 3.47, 3.48, 4.40, 4.40 for me, with sets breaking like expensive china. Some great times posted by many of you today, congratulations. Katie Jo excellent work.

Three week CFer, first time meeting Barbara.....sweet mother of GOD!!!!!

Forgot to check interval times after each round but made sure to time 3 minute (exactly) rest periods. Total workout including rest periods took an hour and 5 minutes. Last 15 pushups in round 5 I had to drop to my knees. Pull ups began with 40 pound weight assist and graduated to 80 pound assist by round 5. Good Lord have mercy!!!!!!

Sharon Smith-Mauney, age 45

DaveE

Thanks for the ideas. Unfortunately the rather small workplace gym has nothing we can use for pull-up bars. We're working on them... I'd also like to try working outdoors, but in the CF Great White North that is not always an option. Although it sounds like snow-shovel squats with a throw mixed with bent-over ice scrapers by the end of the week!

Set 1: 6:41
Set 2: 9:41
Set 3: 12:58 (not including quick and necessary bathroom break)
Total time, including 2 3' breaks 29:20

Felt like I had the strength, but no juice (glycogen) to fuel these efforts. I realized this early on in the first set, thinking that this isn't much more than the CFWU, why do my arms feel dead already?!? I'm really glad I took the literal 'rest' day yesterday, or today might not have even happened...

Anyhoo, there's nowhere to go but down (in time) and up (in volume) next time. I'm looking forward to Barbara showing up again.

Tough day today... For some stupid reason, I decided to eat a little this morning as I woke up starving. I chose poorly.

4:05
5:12
5:23 --> Ran to bathroom to meet pukie
6:58

Humbling.

Calling in sick to work.

Pukie tried to introduce himself at different points each round. I didn't have any ups in my pull-ups so I did jumping pull-ups in rounds 4 & 5...that's why they were faster.
4:37
5:34
5:46
4:55
4:52

ugh.

Allen Curan (#55):

There is a CrossFit location in Oakland run by Mike Minimum, they are somewhere off 35th, down near MacArthur park.

http://www.crossfitoakland.com/

There is also San Francisco CrossFit, in the Presidio.

Nice record keeping--You could give Eugene Allen a run for his money at a Cert!

Welcome!

Clay Jones

CrossFit HB - The Irishers:

Conor - 3:49/3:20/3:39/4:14/3:38
Dennis - 3:15/3:25/3:25/4:05/4:40
Victor - 4:07/4:42/5:21/5:24/5:01

Good effort!

Tom #76, hang in there bub.

Adam,

You're my inspiration....excellent work!

Katie Jo,

I second Adam - impressive times.

As RXed.

Total time: 23:04

0:34, 0:28, 1:52, 0:51; total: 3:45
0:34, 0:39, 2:34, 0:59; total: 4:46
0:46, 0:54, 2:19, 0:59; total: 4:58
0:54, 0:50, 2:17, 0:59; total: 5:00
0:48, 0:40, 2:16, 0:51; total: 4:35

Wow, that sucked something awful. My legs are still yelling at me.

On the upside, at least my doorway pull-up bar didn't dislodge this time, so i didn't end up crumpled up on the floor mid-set, wondering where i was.

Pull-ups done with very light kip (don't trust the pull-up bar anymore); almost all push-ups done nose to ground; sit-ups on an AbMat, unanchored; all squats were deep, but didn't have a m-ball to place underneath.

Most sets broken, especially sit-ups, as is obvious with the 2 min+ times.

Kelly, as usual, your performance is humbling! Saying "strong work" would most certainly be an understatement. Way to show us what "get some" means!

25:19
First to sets of pull-ups were deadhang

2:40
3:19
4:23
4:50
4:38
Pullups kipped unbroken, Pushups unbroken, Situps anchored unbroken rd#1 The rest were my nemisis. Squats unbroken rd#1 then broken but not as bad as situps.

Kelly I gunned for you and went out like a roman candle. Your my idol. I'm not worthy of resting in the shade of your cape.

Jim

Is it cool to break up the sets? One of the 10 goals to achieve under crossift is greater speed, so I applied that to this workout--breaking up the sets to get done faster.
For example, from the third set on I did pullups to failure (15 lets say) I dropped down into squats and crushed 25 of those, then back up on the pull-up bar, finished the 5 then back down to finish the squats. I varied the mix for the 3rd,4th, 5th sets, but never broke up the pushups. Is this okay? The way I read the introductory Crossfit Journal, and previous posts would lead me to believe it is.

wu bike 10 mins.
barbara
20 pullups
30 pushups
40 situps
50 squats
5 rds.=23.03.54
1)3.59.39
2)4.21.18
3)5.47.80
4)6.06.79
5)5.48.95

as rx'd
3:55
3:39
4:06
4:21
4:48

Hey Steve HB (#84)
Are you guys "The Irishers" because it's where you go after the WOD? (ie, The Irisher pub on Main St. in Seal Beach)

Just a thought, or theory, on recovery.

First time with Barbara:

Pull-ups were assisted
Push-ups were on my knees

5:48
6:42
6:33
6:03
6:09

as rx'd
36yo and bw190

3.33
4.13
3.25
4.24
4.01
total w/3min between rounds=30.16

Split each round in two for 10 mini rounds.
27:31 that included two phone calls.
Empty stomach. Worst Barbara yet.

Finally met pukie this morning.

Found out the hard way not to work out on an empty stomach.

Will have to finish the rest of the workout tonight.

Might have to get a shirt now.

Who won, Adam Burella #5 or Adam C L #17 ?

Tom, #76.

Welcome Aboard, Nice Work Today.

Now Quit Smoking. We'll See you Tomorrow.

1-4:44
2-5:10
3-6:05 miss counted sit ups/ did 50 some:(
4-5:30
5-5:45

Great job Katie... I'm still working on my push ups!

Hi all,
Glute/ham machine is to SDL as sit-up is to KTE.
Until later...

Subbed in pushups off of an inverted Bosu (soft side down). Holy moly! Slowed down time but dramatically increased intensity of PUs. Also introduced mega-core-action. Given the choice, is time or intensity better. Let me guess - both!?

Should have done Barbara today. I didn't have access to the WOD this morning, so I did a set of sumo DL singles. On my last rep, when I changed direction to put the bar down, I tweaked my lower back. Ugh. Now I’m having a hard time even standing up straight while maintaining a natural lumbar curve. Luckily, it’s totally localized – no pain in the legs or hips. But no fun for me for a few days.

First date with Barbara <3

Didn´t time, all I know it took less than an hour to perform the five rounds :-D Someone should buy me a watch really ;-)

Pull-ups were lightly assisted since my neck still hurts a bit and push-ups were broken in sets of 20 and 10, every round. Otherwise super.

First time with Barbara:
3:15/4:34/5:01/5:19/5:05

1. 4:30
2. 4:45
3. 5+
4. 5:00
5. 5:00

Subbed in squats with upright-row {50lbs} for pull-ups. All situps were broken and last twenty push-ups on knees.

Chris, I also do a large amount of work on both the Bosu, wobble boards and fitness balls. Although I haven't got around to sub these tools into the WOD.

1 4:13
2 4:23
3 5:20
4 6:35
5 6:25
newbie on site, not bad for 46 year old new to fitness. this site is really good

1- 2:47
2- 3:00
3- 3:27
4- 3:59
5- 4:15

Pull-ups were done on a the cage of a smith machine and with no kipping. Broken sets and the break between sets 4 and 5 was an etra 30 seconds as I was too wozzy to make it back up on the cage on time.

I started crossfit exercies a few days ago... i am feeling very sore...Do I rest for a few days or do I push through the pain?????

Barbara
1. 6:09
2. 6:14
3. 6:05
4. 6:41
5. 5:50!

that was tough! situps were so slow. will work even more situps into my warm-up.

1 - 4:43
2 - 6:00
3 - 6:55
4 - 7:36
5 - 7:02

Daver --

Glad I could help.

1 - 4:15
2 - 4:46
3 - 5:38
4 - 5:28
5 - 5:48
pullups and chins broken
sit ups on swiss ball with feet anchored.

1-4:06
2-4:20
3-5:35
4-5:41
5-5:42

Katie Jo I got 20 pull-ups!!! YEAH!!! Still need a ton of help with those darn push-ups!!
Mamma Koooos

Complete for time:

40 double unders
21-18-15-12-9-6-3
Squat Thrust
Mountain CLimbers
Walking Lunge
40 Double Unders

15:30

I'll try to get to Barbera later.

Mr. White,
it is recommended to break up sets but not exactly in the way you did. some WODs allow you to partition the reps of the various exercises as you did (ex. 'Murph'), but this will be made explicit. for most WODs, youre supposed to complete all the reps for a given movement before moving on to the next movement. so complete a total of 20 pullups then move on to the 30 pushups. now, thats not to say you have to complete the 20 pullups in one set...most arent able to do that, much less do it 5 times in a row. so break up the reps in whatever scheme you can handle quickest. once you complete the total number of reps for that movement, move on to the next.

Chris.Mich,
w/ CrossFit intensity is measured in terms of power output, which is dependent on time (power = total work / time). therefore, less time = higher power output (since total work remains the same regardless of time for this WOD) = greater intensity. so yeah, both. btw, i think you were equating difficulty to intensity, which isnt necessarily true by the definition ive provided above.

Frank,
it depends...is it a 'good' pain, i.e. general soreness? if thats the case, i would go for it unless its severe, in which case itd probably be a good idea to rest...in other words, use your judgment. if it is a centralized, sharper pain, beware of possible injury.

didn't have a watch today, but got smoked.

Sandy:

2'52
3'57
4'00
4'14
4'25

ugly

First time with Barbara:

Changed WOD to Max Rounds of
5 pull ups
10 push ups
15 situps
20 squats

accomplished 7 rounds in 21 minutes

Push ups in round 1 and 2 as rx'd,
3, 4 and 5 assisted with gravitron at 70 lbs
6 and 7 at 100 lbs. BWT 195.

cfwu x2

WOD: kipping pullups, full-ROM pushups, anchored situps (45# plate), non-arm-swinging squats

3:15...stupidly managed. i forgot Barbara is a series of 5 sprints, not a marathon.
3:08
3:13
3:19
3:33
total: 16:28

had a few sets of unbroken pullups and situps. pushups unbroken. squats quick but all broken. squats are normally my limiting factor, but they were pretty quick this time, making the limiting factor the speed of my situps. a PR wouldve been a possibility if i hadnt screwed up the first round. dang.

Barbara is hot! So hot that I couldn't finish all five rounds. I could only do 4! My arms were burning so bad it felt like they were asleep. Awesome feeling though.
4:49
3:29
4:00
3:45
May be next time! Pull-ups slightly assisted.

Wow..once again, I read Kelly Moore's times and figure I could stick around low 3's the whole time...how many times do I have to get smoked to figure out that Kelly is a robot?

First time with Barbara, times dropped considerably and quickly, especially on rounds 4 and 5 when I felt ready to blow-chunks through the entirety

1- 3:26
2- 3:46
3- 4:03
4- 4:45
5- 4:30

This, like so many other crossfit gems, is an easily under-estimated workout!

Barbara

4 rounds only

1-8:11
2-8:57
3-9:08
4-?

Watch quit after 3 rounds and body quit after 4

These seem to be the hardest type of workouts for me.

Had to do the half version to finish in my lunch hour:

10 Pull-ups, 15 Push-ups, 20 sit-ups, 25 squats, with 1:30 rest between sets.

1-1:45
2-2:30
3-3:20
4-2:40
5-3:30

no pullups due to shoulder/lat injury

3:01
2:56
2:53
3:13
2:59

2:22
2:33
2:35
2:40
DNF ----

took 2 minute rest instead of 3, couldn't finish 5th round

I only did 4 rounds due to a time constraint.

Pullups in all rounds were broken. Also had to go to the assisted pullups for rounds 3 and 4.
Pushups and squats broken in rounds 2, 3 and 4.

1- 3:53
2- 5:03
3- 5:18
4- 5:23

:2::50
:2::43
:2::44
:2::35
:2::31

Allen Currano #55:
Check out
http://www.gymjones.com
I would think Mark Twight would be a good man for you to get in touch with regarding climbing and Crossfit.

Also sign up for the message boards and do a search there.

Welcome

Comment #81, that's one way to get a day off. Do Barbara then call in sick. It will be legitimate.

For me, this was as close as I've ever gotten to Pukie without going over. Not pretty, but at least I finished:

5:35
5:44
7:57
8:02
9:03

Pull-ups were the weak link. Squat sets were all unbroken.

Average round time of 5:35. Didn't stop watch during breaks.

Cates,
The arm swing is not nec. Fully extending at the top is. Some people find the arm swing helps this.

Barbara: DNF

Conducting post-mortum into root cause. 1st 2 rounds were PR material, complete collapse in round three.

Mr. pukie was right around the corner for me on the last set.

4:20
4:24
5:04
5:20
5:34

Lots of kimping on the pull-ups. Squats are starting to not hurt so much.

3:22
3:49
4:34
4:59
5:05
About a minute and a half slower than last time, first four sets of pullups, first two sets of pushups and all sets of squats unbroken. Situps were the weak link today, no idea why, usually they're no problem, but today they were teh suck. I probably haven't been working my L-sits enough.

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups (anchored, feet flat, hands behind head)
50 Squats
Rest precisely three minutes between each round.
By round (+/- 6/16/2005 times)
4:26 (-0:38)
5:16 (-0:11)
5:48 (-0:17)
6:08 (-0:06)
5:53 (-0:07)
TODAY'S TOTAL= 27:31 (-1:19)
6/16/05= 28:50 (anchored, feet flat, hands behind head)

Sit-ups were the weakest link today. Been focusing on glut-ham sit-ups and toes-to-bar lately. I could feel the differences between those and these regular prone, anchored sit-ups.

forgot about the situps did rounds of 20/40/50 pull-ups, push-ups and squats. time 29:01...

1st time Barbara:

3x CFWU (45lb standing OH presses instead of pullups)

21 minutes total (33 including rests)

4:22
4:23
4:29
4:47
5:03

Sets 3-5 broken. Definitely feel sick, but I can tell these workouts are making me tougher. Thanks Crossfit.

5:37
5:07
7:33
.
.
PUUUKKKKEEEEE

Next time I'll make it all the way

Barbara ate my soul. Tried her this morning and only got about two sets in before I puked. Kept puking until about noon. I think I had food poisoning, because now I'm doing okay. Anyway-
4.48
5.50
5.53
8.22
7.02
Really had a lot of trouble with the pullups. All others unbroken.

Alright! Barbara is back... I can't wait to date her tonight!

Newbie to crossfit, first time with barbara. thought pukie was gonna get me on the last round...thank you crossfit.
3:18
4:42
6:40
7:43
6:55
assisted pull-ups

Last time:
3:30
4:49
6:06
12 pull ups in each set.

This time:
77.7kg/11.8%
As rx'd.
3:29
4:34
4:56
6:37.

Finished after I met a fish oil flavoured pukie in the fourth round. :( Do all five next time.

I survived Barbara but all I got was this lousy puke-covered T-shirt!

As rx'd, 5:23,6:41,7:38,9:52,10:21. Pull ups were the limiting factor as usual, all sets broken. Push ups last three sets broken. Sit ups first two sets unbroken, all sets on pilates ball/bench. First three sets squats unbroken, last two broken 25/25. Take pull ups away and I would probably shave 3-4 minutes off each round.

Kelly Moore was once a newbie? I was under the impression that she just sprang forth fully formed from the brow of Zeus like all the hot goddesses.

Wow! Could only manage 3 rounds - 31:17

3:54
4:06
4:06
4:17
4:27

As Rx'ed
5:38
6:20
6:58
7:02
7:40

2:53
3:10
3:11
3:35
3:51

Pukie got me good after this one. Left a nice breakfast on the deck of the USS Peleliu.

Times approx due to use of clock on the wall:

6
7
9
10
11

I am totally fried. I did get some perspective on kipping during the experience though. Tell mama I love her...

Note to self. Squat form bad. When I drop deep my pelvis kind of tucks under (butt goes more under than out). It feels totally natural and the back doesn't really bend forward. Need to work on keeping posterior chain engaged and feeling the stretch in hip flexors.

Neither shoulder could handle pull ups today after the gymnastics seminar, so I did a modified version.

5 Rounds for time

10 GHD sit-ups
20 GHD hip-extensions
30 squats

14:28

wow...yuck....

4:27
5
6:03

not stable bar, so did dead hang pullups, 15 reps ea round
lots of breaks for pullups, started breaking with the pushups on second round
2 breaks rnd 1, 3 on 2 and 3 for the squats

only made it three rounds

Sorry, didn't look @ stopwatch btwn rounds. Total time: 31:14
After 1st rnd- all pull up set were broken in 10 dead hang and 10 kipping. Also set 5 broken sets of pushups and situps(anchored). Fought Pukie tooth and nail during round 5. I thought I had won, beacause he did not visit me, but his more insidious sister "NASSEAU", hung around for about an hour

"Mini-Barbara"

Five Rounds, each for time:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rested 2min. between rounds

2:10
2:40
3:05 Total time= 22:53
3:20
3:38

2:53; 3:40; 4:44; 5:02; 6:28; A true test of something. I am spent. Must get ready for work. Send help!!!!! Pukie is my friendddddddddd................................

As rx'd.

First set strict pull-ups, kipping thereafter.
Situps un-anchored.
3:10
3:50
4:10
5:00
4:40

I am new to cross fit and was wondering what the story wity cardio is. Should I do it and if so when can I do it.

Joe,

Do the WOD and you will never ask about cardio ever again.

1-4:26
2-4:57
3-6:14
4-6:33
5-6:53
damn that was hard

Lindsey:
3:40
4:01
4:26
4:01
3:21

Mike:
3:26
3:53
4:24 (felt a little dizzy)
3:54
3:37

Anthony (BW=180) as rx'd
R1: 2:34
R2: 2:57
R3: 4:43
R4: 5:27
R5: 4:46

Jodi (BW=110) last 2 rounds of chins with slight assistance from feet
R1: 4:23
R2: 4:57
R3: 5:09
R4: 5:36
R5: 6:30

Lori (BW=180) all chinups assisted from feet, pushups from knees
R1: 4:57
R2: 5:13
R3: 6:21
R4: 5:39 ?
R5: QUIT

This is only my third W.O.D. First 3 sets were as rx'd. Last 2 were cut in half. This gal wiped me out.
1-3:15
2-2:57
3-5:41
4-2:04 reps were cut in half
5-2:05 dito for this set

First impression.. i don't like Barbara!

Only completed 3 rounds..

3:09
4:10
4:20 broken sit ups, squats

and here are my excuses:

1. I did sunday's WOD yesterday, so no rest day yesterday.
2. I played an hour of hockey this morning.
3. I had a horrible sleep last night.
4. I'm eating for two. (My wife is 3 months pregnant!!)
4. I am not in the shape I should be in.

Next time I will complete all rounds, and they will all be under 4 minutes.

Just could not get it going today.

4:31
7:09
7:13 Jumping pull-ups
And that was it!

Ron #92:
We (myself, Conor and Victor) are all originally from Ireland, hence the name Steve HB has bestowed on us!

A big shout out to Steve HB for keeping us motivated during the WOD, a new PR for all us with Barbara.

We have a fantastic crossfit gang here at Crossfit HB. We've been crossfitting for ~ 7 months now. Results have been great! Thank you Mike, Carol and Steve and all the crossfit community.

Allen Currano #55:
Check out the crossfit discussions on Rockclimbing.com forum. Recently, I've met several other trad climbers that also crossfit.

For me, I've seen a big improvement in my climbing endurance with crossfit, but I'm more of an intermediate sports climber, mostly in the 10b range with one (relatively) easy 11a lead, so there is plenty of room for improvement - especially in my technique.

Welcome to crossfit.

As rx'd
4:07
5:17
6:10
8:21 -- seriously fighting off pukie at this point
7:37

First date with Barbara. Actually, I did "Barbie"--Barbara's cute little sister for embarrasingly deconditioned people.

Three rounds, sub'd pulldowns (underhand shoulder width grip)for pullups, and crunches for situps due to lb issue; otherwise as rx'ed:
1. 4:58
2. 5:43
3. 6:59

1) 3:11
2) 3:32
3) 4:14
4) 4:16
5) 4:06

Forgot to look and see how I did on this one in June, but this one hurt for a good 1/2 hr after I was done. Nice one Coach.

I am only posting my results so that next time this WOD shows up I can witness my improvement. I couldn't finish this workout and at the time of quitting I felt OK with my decision. However, as I type this now, I am disgusted with my lack of determination and mental toughness. I guess I should have scaled "barbara" but it looked manageable. I knew I wouldn't break any records but I figured I could manage the reps by breaking them into do-able sets. Oh well, next time.
Round 1: 5.57.03
Round 2: 8.30.90
Round 3: 9.56.72
Round 4: -------
Round 5: -------

First time for this one. All broken, but full movement. Couldn't quite keep up that initial pace.
3:56
5:45
5:20
5:38
5:48

3:17
4:06
4:31
5:07
5:26

push ups took most time

1 - 3:47
2 - 3:22
3 - 3:40
4 - 3:35
5 - 3:29

Pull ups were kipping, sit ups were anchored, that's all.

As Rx'd

1- 4:45
2- 5:15
3- 6:15
4- 6:30
5- 6:30
1 mile jog WU
I have been faithfully doing the WOD's for about a month now and this one was the mother of them all! I hope there aren't any more taxing than Barb!

You all are fast!

6:02
5:32
5:50
5:52
5:43

Tried kipping, but I can't pull myself high enough, and my hands are rubbed raw from trying. Had to do jumping negatives.

Pushups from toes (yeah!)

Leg lifts for situps.

Barbara:

4 rounds. 41:00. Pukie. No Round 5.

Matt
1 - 3:05
2 - 4:11
3 - 6:04
4 - 7:52
5 - 7:37

Derek
1 - 4:28
2 - 7:09
3 - 10:56
4 - 8:11
5 - 6:02

MEEE TOOO!!!!

round 1- 3:05
round 2- 3:15
round 3- 3:18
Potasium Pukie!!!!! (pre-WOD banana)
round 4- 4:55
No round 5

First date with Barbara. Pukie came lurking as I was kissing her goodnight during the cooldown. It is amazing how the 3-4 minutes of work seemed like forever and the 3 minutes of rest seemed like my first time on prom night. Pull-ups done on rings.

1. 3:46
2. 3:23
3. 3:37
4. 3:17
5. 3:18

3:00
3:04
3:04
3:04
3:16

almost puked!

Barbara
total time 21:05 times appx. due to wall clock and not really stopping to look carefully till the end
~4,~4,~4,~4,~5

This was done after the following
MUx8,4,4,4
one armed handstand holds for 30sec,30s,30s
DL 275x3,3,3 each set followed by 6 V.J.

Situps and SQ were my local muscle fatigue limiting factors. All sets of these were broken, no sets of PLP or PUP broken.

I did Barb last about 7 mo. ago and was bummed that I only cut a minute off of my total time, I expected to do better. It is funny how high your expectations are sometimes. Then I got to thinking, not bad to improve on a workout you have not done for 7 mo., done after a fair amount of work as well.

What a difference 7 months makes! Lots of improvements to record. This time I did it all as Rx'd. Last time I had to do lot of jumping pull-ups, rows, crunches, and push-ups on my knees.
The only problem I had was that I did not have my chalk today, so I had to use gloves. Towards the end my grip would slip.
Barbara
All pull-ups kipping, all push-ups on toes, all sit-ups anchored
Round 1=4:40
Round 2=5:32
Round 3=5:41
Round 4=6:42(trouble with grip on pull-ups, lots of one rep pull-ups)
Round 5=6:20(trouble with grip, but stepped up the push-ups, sit-ups and squats)

First time doing crossfit ... I was only able to finish 2 rounds of Barbara, and each round took about 12 minutes. Pullups were jumping, with a few negs at the end of each round, and pushups were pretty broken by the end. Situps and squats were comparatively easy. My arms are dead.

Sound like anybody else's first crossfit experience?

Nice...did at school in the kids gym....
3:31
3:39
4:13
4:43
5:05

this was my first workout of the day, and it sucked.

6:00
6:58 15 pullups, 5 pulldowns
6:26 7 pullups, 13 pulldowns, 7 pushups from knees
7:32 5 pullups, 15 pulldowns, 5 pushups from knees, my family was yelling at me to come and it so it slowed me down a little.
6:42 5 pullups, 15 pulldowns

i think i could have done this 3 months ago, but i've been married for three months, moved, changed jobs, and haven't been working out...at all. i got over my laziness and now i'm ready to get back in a groove.

This time:
3:08
4:29
5:36
6:15
6:30

Last time:
3:15 (15 DH pull-ups)
3:38 (10 DH)
4:36 (10 DH, push-up weakness kicked in big time!)
4:42
4:40

The only explanation I can come up with for the worse times is that I must have done crunches last time and full sit-ups this time. Still weak on push-ups.

3:23/3:25?/3:11/3:23/3:51

Screwed up time on second round; didn't realize
that I had to hit the split button on my watch
three times to stop the countdown timer, get back
to the chrono function and start the chrono again. Added 2 seconds to my first time to make up for my boobery.

This was my first time doing Barbara and it was miserable. First CF WOD in recent memory that I almost quit halfway through.
3.55
4.24
5.04
6.53
5.52

I want to cry.

Tariq

1. 3:59
2. 3:59
3. 4:40
4. 4:55
5. 5:49

Ben 3:15, 3:33, 3:58, 4:31, 4:54 (pullups broken 10,10 all others broken as needed to avoid passing out)

Matt 2:45, 2:50, 2:56, 3:01, 3:02

3:59,
3;59,
3:50,
3;55
4:07

"Barbara" but only 4 rounds

6:28, 6:32, 6:59, 7:19, X

Weak mind asked to stop, and I acquiesed. Wasn't sure if it was partly body as several joints were complaining or if that was a mirage to get me to stop. Typical games. Choosing to stop is a likely summary or indication of why I still have these times after doing CrossFit WODs (scaled to what I can do) for over a year! I don't get near enough the first line for fear of crossing it.

3:55
3:56
3:57
4:34
4:46

3:32
3:52
4:23
4:10
4:36

Ray

First date with Barbara:
as Rx'd 3:18/3:25/3:54/5:01/5:39
Ugly Kipping Pull-ups

BW-215
Dead hang pullups, all pullups broken sets
only had time for 4.
3:32
4:08
4:38
4:58

First time "doing" Barbara. She kicked my ass and I could only get through three rounds. Time was 39 minutes. I feel like a slouch compared to the times I see above, but my only concern is to use proper form on each rep. and realize that it will improve with time. Still don't have a handle on kipping, so pull-ups are killing my time and energy.

Special thanks to Cates for his coaching today!

Thoughts on my first WOD:

1st round: This ain't so bad
2nd round: If I quit now I can't say I got at least half way through
3rd round: Might as well go for four, I can't drive my car shaking like this
4th round: Might as well do the 5th, I can't feel my limbs anyway
5th round: I forgot to press start on the watch

My name is John West. I'm a 5'11''/200lbs. firefighter in Houston with HFD. I weigh 20 more pounds now than when I joined 3 years ago.
I'd like to lose 20 lbs. and gain 20 pull-ups. Today was my first day.
I'll be back tomorrow.

Should I do the official warmup every single day before the WOD or should I alternate it? Barbara made me feel like I was going to die.

4:05
4:35
5:05
6:05
5:35

Had to cut short due to time constraints:

1: 4:58
2: 5:52
3: 7:29

Much improved over last time through 3 rounds.

Times were awful but 1st time doing barbara...best part is my 14 yr old nephew did the wod with me...this is his 4th wod with me but now he wants to go regular...he kicked but for his 1st time

Nephew Chris

round 1 7min 6min

round 2 6min 7min

round 3 5min 7min

round 4 5min 8min

round 5 7min 9min

Look forward to taking barbara out for a spin next time...we were both shaking afterwards...great workout

Barbara:

R1 = 2:41
R2 = 3:08
R3 = 4:20
R4 = 4:51
R5 = 4:34

Total = 19:34

First round unbroken. Last four rounds I had to break situps like crazy. Fooled around a little with DB Bench and DB Rows, two old favorites from my Cro-Magnon days before CF:

DB Bench 65x10, 75x8, 85x6, 90x5, 95x5
DB Rows 70x10, 75x8, 85x6, 90x5, 95x4

3:35
3:49
4:14
4:42
4:30
Toughest workout for me so far in terms of recovery - sore and depleted two hours after. John West - welcome. 46 yr old volunteer in a hook and hose company here in VA. Nothing better for FF preparedness.

Scaled down to Barbara-lite tonight.

3 rounds. Strict dead-hang PU's. Situps were limiting factor:
5:57
6:30
7:10

Olivia:
7:59
6:57
7:13
7:26
6:44

First full WOD in 1.5 years.
great to be back.

19:24

I did my sit-ups straight legged with feet anchored through the handles of KB's (ala Steve Maxwell).
My arms were pumping like mad in the squats.

4:14
5:37
6:05
6:01
6:23

I did my first official olympic lifting training just before the WOD, which took quite a toll on my squats.

only had time for 3 rounds:
3:51
4:23
4:55

Welcome Allen Currano & John West.

I'm almost embarrased to post these times but I will make two disclaimers. (1) I had to do Barbara (ha!) in an incredibly crowded big box "fitness center." There was no room near the only decent pull-up bar to just drop and continue into the push-ups. I had to run through the masses into a hallway where I could suffer without being kicked or questioned. (2) I had a pre-WOD meal of the liquid variety (shared with a good customer). I love Sierra Nevada Pale Ale but not if it is making a return trip from the stomach. I didn't meet Pukie but his cousin "Spittle" made several visits.

R1 - 5:14
R2 - 6:07
R3 - 6:36
R4 - 7:29
R5 - 7:21

The sit-ups were performed unanchored with an Abmat, which also slowed me down a bit. I can crank out sit-ups faster if I anchor my feet.

Reebs: Another solid performance.

3:46
4:42
6:00
7:39
7:34

Total of 5 rounds = 29:41
Total including rest = 41:41

Five rounds, each for time of:
20 Modified Pull-ups
30 Push-ups
40 Unanchored Sit-ups
50 Squats to 9" stepstool

3 min. rest between each round

1 - 4:07
2 - 4:59
3 - 6:29
4 - 8:27
5 - 4:50

First time with Barbara. Sets broken up all over the place. Last 6 pull-ups were negatives. Sit-ups were pathetic. Definite work needed here, but tonight was a good start. Got a visit from Pukie about 60 seconds after finishing last set.

I've been doing crossfit for about two weeks now. I've been doing many years of traditional workout( run, lift, etc..) I also purchased power rings about a year ago and have been training with them. I was completely unaware of crossfit until my brother showed me the website and DVD on Christmas day. He told me to try it just for a month. I was so used to a "routine" that the vast diversity of CF seemed too foreign. However the idea sounded great, so I decided to give it a go. I've been doing most of the WOD's that have been posted. This is my first posting and first time doing Barbara.

1. 2:41
2. 2:50
3. 2:53
4. 3:37
5. 3:53

I was pleased with the times. Unfortunately, on the second round, I heard and felt a painful pop in my right shoulder during wide grip kipping pull-ups. My adrenaline was going so I pushed on through the next three rounds. I continued with strict pull-ups, since I was nervous that the “kip” might aggravate my shoulder. The next day or two will determine whether it was wise to continue. Being a newcomer, my only advice to other newbies would be to go relatively easy when trying a new WOD for the first time. Then again, I’ll be turning 39 in a few weeks, so it could be the age. :-)

This is an excellent program and I would like to thank all the members of the Cross Fit community for so generously sharing your time, knowledge, and effort to promote a truly awesome fitness revolution.

Kevin Finn

P.S. I apoligize for the long post!

Asher - do a search on the CF message board on warm-ups. You'll find what your looking for over there. Most CF'ers warm-up before every WOD. Many use the CFWU or a modified version, including movements or skills that they are trying to improve.

3:12
3:25
3:25
3:38
3:32

total 17:12- not counting 12 minutes of rest.
I did weighted pullups and some rowing yesterday, but no problems today with kipping pullups. Situps, are my big weakness in terms of time- all the other exercises were straight sets. When I work on situps, though, my sciatica gets worse.

Woof. Reading all the comments and everyone throwing up..I'm sorry, but I'm not gonna do that. At least, I am going to try and avoid it. I'm too old to turn to exercise induced bulimia for weight loss. :-)

Only did 4 rounds; I had to sit down after the 4th or fall down. This workout kicked my ass. Times were:

5:30
5:45
4:30 (I wonder if I screwed up timing here..didn't feel faster)
5:50

All pullups assisted; started with 60 lbs and went up to 70-80-90 on successive sets. Pullups still broken. I just suck at 'em, but I'll get better.

First 3 sets of pushups unbroken, I think, and first two sets of situps. Only the final round of squats broken.

I got done with this and went to master's swim practice..fun fun!

A couple friends and I started the workout of the day fairly recently. We've been doing most of the workouts at half volume, including today's. We're all 19, and not terribly athletic. Anyway, I think this stuff is really awesome. Thanks a lot for making this stuff available!

Me at half volume:
2:02
2:02
2:56
2:53
3:00

Friend 1 at half volume:
2:15
2:48
4:58
4:42
7:23

Friend 2 had to quit early in order to avoid meeting Pukie. Looking at my time, I think I should have done 2/3 or 3/4 volume.

Wow. You all are making feel weak and feeble. My only excuse is that this is only my 5th WOD here at Crossfit. All times approximate.

4:00
6:00
8:00
13:00

Couldn't do the 5th set. Thought I was going to puke. All pull-ups assisted using the gravitron.

When I compare myself to this 6 months from now I will be amazed at my progress (I hope!)

43 minutes total time including rest.
Strict pull ups and unanchored sit ups.

First posting...3rd WOD. My brother joined the Army this summer so I am trying to keep in shape with him. His drill instructor was telling him about CF and he told me about it last week. I am hooked. Barbara got me today. Did full reps in round 1 then did halves for 2-4 with assisted pullups.

Rnd 1 4:10
Rnd 2 2:20
Rnd 3 2:25
Rnd 4 2:20
Rnd 5 2:05

One question, What does everyone mean when they say they are breaking up reps?

20 Jumping/negatives
30 Push ups (on toes); new pr unbroken!!
40 Anchored situps
50 Squats to 12 inches

Round 1 5:15
Round 2 4:14
Round 3 6:23
Round 4 prayed for death to come quickly
Round 5 saw the light

Props to you all who did 5 rounds. I think I can already smell the Thera-geisic:)

4:21.8
4:41.0
6:16.1
6:48.3
6:05.6

Slow and steady back into it...

Wod
3:49
3:54
4:01
4:13
4:10
on average 30 secs off each rd (situps suck)

Gina
5:31
5:03
5:26
6:19
5:37

1st Barbara
All pullups jump/kip
Situps with arms crossed across chest and feet anchored
1 - 6:36
2 - 7:45
3 - 9:25
4 - 9:29
5 - 8:42
I must have been dogging it on 3 and 4

OH Barbara, how I LOOOATH You!

My co-worker and I did Cindy yesterday with totals of 14 and 15. We met Barbara today with times of
28:55 and
29:05. Great WOD's keep it up. We're in a lot of pain today and know tomorrow will be worse. Looking forward to tomorrows workout!

Barbara
1 - 4:38 (PUs unbroken - PR!)
2 - 5:05 (PUs unbroken - !!)
3 - 4:58 (PUs unbroken - !!!)
4 - 7:19
5 - 6:09

7.45 as rxd
8.32 as rxd
10.32 as rxd
5.50 ( down to 10,20,30,40 )
5.59 ( 10,20,30,40 )
situps on swissball. Pullups mainly neutral grip. Pullups were the main time killer. started with 10,5,5 on first set then started with 5 on all others, down to singles on end of third round.

I have always had a hard time getting along with women named "Barbra"

This is my fourth WOD with CF and I am feeeeeeeeeeling it!! Not impressed with my times but here they are:
round 1 6:59
round 2 8:45
round 3 8:01
round 4 7:49
round 5 7:16
for a total of 38:55

My 15 and a half year old son Alexander's times
round 1 8:00
round 2 8:00
round 3 9:39
round 4 8:09
round 5 8:00
for a total of 41:38

Looking on the bright side there is LOTS of room for improvement!!!

Clint,
I think you meant broken sets. On round 5 my poor tummy wasn't up to 40 straight sit-ups so I did two groups of 20....I broke up the set. It was either that or die.

I hadn't met Barbara before today. I probably won't forget her.

as rx'd

1. 2:56
2. 3:36
3. 3:54
4. 3:56
5. 4:27

the first wod i ever did was "barbara" last winter. comparison for last time
1. 3:39 only did 11 pull ups
2. 5:29 only did 10 pull ups-assisted
3. 8:00 all pu's gravitron
4. 8: + all pu's gravitron
5. dnc-cramped up

10 months makes a big difference!

NO warm up, running low on time.

WOD
1- :03::02
2- :03::30
3- :04::12
4- :03::45
5- :04::14

Had a guy sneak in on my workout and take the sit-up spotr while I was doing pull-ups. That forced me to do those sit-ups unanchored, which threw about ::30 on to my time, but oh well. Rd 4 found me ripping the blister off my right hand again. Errrggghhhh!!!! First dance w/"Barb". I like her!

Noticed that the further my arms are apart on Kipping pull-ups, the less pain it causes in my shoulder. Hmmmm????

First "Barbara"

4:30
5:00
5:16
5:10
5:13

-PUs assisted w/light JS band.

I'm quite sick with nasty chest/sinus congestion and sore throat, but somehow thought Barbara would be a good idea. Results were me feeling about half a centimeter from the reaper. The jerk was breathing over my shoulders on round 3.

1) 5:59
2) 8:26
3) 10:08
4) Did not attempt
5) Did not attempt

Compare this to my usual times, somewhere in the 3-5 minute range. Moral of the story, don't work out when you can barely talk due to illness.

I suck
"Barbara"
4:30
6:20
7:25
8:00
7:55

No excuses

Steveo

First dance with Barbara

4:00.42 (as prescribed)
3:35.48 (20 sit-ups/20 crunchers)
3:40.93 (crunchers)
3:51.87 (crunchers)
3:44.89 (crunchers)

Pukey almost took a ride shot gun on the way home.

first time with barbara and she kicked my ass
round 1: 6:57
round 2: 6:37
round 3: 6:54
round 4: 6:42
round 5: 6:30
all pull-ups broken and kipped

3:16
3:39
3:36
3:54
3:45

1-4:21
2-4:07
3-5:16
4-5:53
5-timer didn't start about 7:00

First Barbara

As Rx'ed:

1 - 4:12
2 - 4:56
3 - 5:43
4 - 6:06
5 - 5:48

Comment #231

"Results were me feeling about half a centimeter from the reaper. The jerk was breathing over my shoulders on round 3."

That had me laughing pretty good.

Thanks David.

Last time for me, on 050311:

Warmed up with a 3 miler
4:36
4:49
5:21
5:33
6:55
All pulls were broken, most rounds made it to ten ~13, then five, two, etc.

This time:

5:06
7:02
9:43
9:50
11:10

First time for Barbara and since I'm still a newbie I went with 1/2 Barbara, would that be Barb?

WU - CFKids WO ran 1/2 mile with my 3 kids. Dragged my wife along too.

CFWOD - no one would join me on this one.
10 pull-ups
15 Pushups
20 Sit-ups
25 Squats
rest 1 1/2 minutes

Rd - time
1 - 3:19 (5 pull-ups then jumping. rest unbroken)
2 - 3:48 (4 Pull-ups then jumping. sit-ups & Squats broken)
3 - 4:39 (3 pull-up then jumping. pukie started tapping me on the shoulder but that was all)
4 - 5:39 (2 pull-ups then jumping. pukie still taunting me.)
5 - 6:02 (1 pull-up then jumping. sit-ups back to unbroken. My breathing was causing my sit-ups to be a mess. I figured out a rhythm to get them in.)
HR at end of each round at 200.

Funny when I started Crossfit I could only do 3 straight pushups. Here the only exercise I did all Rds unbroken was the pushups! Now if I could just get those pull-up in line.

Still feel quizzy. For all nights for my wife to make split pea soup!!

J

first barbara
5:40
6:10
6:02
6:50
6:05
everything broken. 1st rnd 2 kipping pus, all other rnds (except 4) 1 kipping pu.

2:57
2:55
3:38
3:30
3:20

Everything unbroken beside squats

team tikrit:
as prescribed (push-ups chest to ground, sit-ups feet anchored-ha!)
mfbunch:
r1: 2:36-was going to use this round to warm up but joeyd started smoking through his first round
r2: 2:09-three more rounds of this??
r3: 2:35-oops
r4: 2:21-starting to not feel quite so good in the midsection, then had to cut the rest short by a minute and a half. . .
r5: 2:41
last time around was a dnf at round 4, all rounds in the 5 min range, quite an improvement
joeyd: kept forgetting to start his stopwatch, but times were in the 2:15-2:25 range for all, had to stop at four minutes for the same reason i had to cut my rest short (the boss was ready to go)

oh yeah, missed the comments yesterday due to work schedule, oh well

Round 1. 4:07
Round 2. 4:54
Round 3. 5:20
Round 4. 6:11
Round 5. 5:42

This was a killer.

First date Barbara. We didn't get along at all.
Cut it off at three rounds. First WOD I haven't been able to finish in months. Ick.
6.57
7.56
8.59

Ick.

Group Moffett completed "Barbara" in 38:23:47 without resting 3 minutes in between rounds.

1 - 3:07
2 - 3:26
3 - 4:10
4 - 4:42
5 - 4:57

Ah the Irisher... Never forget Ron #92, there is food value in a Black and Tan!

Just over an eight minute improvement from my 6/17/05 Barbara: 3:26/3:44/3:57/4:19/4:30.

Thank you Kelly Moore for the shoulder/pull-up input recently.

I am not in shape

5:45