Haha another first post. I knew running would be involved although I was fearing the dreaded 10K. Good stuff. I like to think of Coach as the Mad Ludwig von Mises of fitness.

400 meters is approx .26 miles yes?

Frank...yes

This looks fun. These WOD's always get the best looks from others. Shoulders are going to be smoked tomorrow.

Thanks Coach. I'm having a hard time now choosing between finishing the interview w/Mark Rippetoe and studying some more for the Chiefs test.

Are these "sets" done without break in between?

Mike... Yes

Anybody in Hawaii? I might be making my way there this summer for a few years.

What would be sub. for 400 meters with jump rope, 3 minutes?

Carlos,
Go to the FAQ on the right of the home page. In section 3 your question is answered. This is a good place to start when pondering any question pertaining to CrossFit...or life in general. Good luck and have fun w/tomorrows WOD.

Get some, go again!

Ring MUs: 9,5,4,2 with one minute breaks between rounds

52# kb C&P ladder (1,2,3) x 5 rounds. Done this morning before work.

****

13:31 - 400 meter runs, kipping pullups, HSPUs nose to carpet. No breaks on anything; pullups and HSPUs stayed strong while the runs became slower and more painful....

DJ, thank you :-)

Crossfit, new way of life.

Note to self ... must buy "Starting Strength". Thanks for the article Coach and Lauren!

Carlos... no worries, any time. Enjoy and welcome to the community. Now we all drink Kool-Aide!

Rob - comment #7,
Yes, I am in Hawaii. I am a retired Military guy, work at Camp Smith on Oahu. There is a hand full of us doing it up there (maybe 12 guys) but it is catching on like wild fire. No formal gym (I would love to start one but space and cost of living are prohibitive), we made our own rings and medicine balls and make due for the rest. Ping me, worst case I can get you oriented to the islands, you know the "hazards" of living here...surfing, spear fishing, kayaking.............

Nice work Rich, get some!

31:26....400m is pretty strong, as are my pullups, but the HSPUs need lots of work.

Cool interview with Rippetoe, however his diet recommendations for beginners look like they might induce quite a bit of fat gain, what with 1 milk gallon a day and trying to be kicked out of an all-you-can-eat twice a week (but he's probably kidding with that second one). 5-7 lbs gain in 1 week also appears highly improbable unless more than half of it is fat... It's all good though if your only objective is getting bigger and stronger - I tried a very similar approach 2 years ago, I succeeded, and I regretted it.

Way to go, Rich!

Today's workout..
hspu's on paralettes, toes up on power rack, bar set at forehead level, self-assisting with toes a bit, not quite vertical. Had to self-assist a bit on most pullups or would have been unable to finish.
Runs on treadmill.
Started with xfit w/u x 3 without pullups or dips.
25:44.

Despite all of the cheating, this was a max effort for me. Looking forward to being able to do it as Rx'd!

19:22
run on treadmill

Wow, shoulders are toasty. CFWU+push ups - pull ups & dips. 5 min of shoulder mobility & stretching.
26:15 all sets after first round broken into 6/5/4, all runs on treadmill.
I'm ready to crawl back into bed, but no luck there.

Congratulations on a great article, Mark!

19:03

can't face today's WOD.... after yesterdays Elizabeth, I went back to the gym with a mate who was nagging me to do some benching, (he gets seperation anxiety if we don't bench press regularly). Ended up hitting a new pr - 320lbs. Wonder if this was anything to do with the nervous system spike earlier in the day?? Who knows..... Interesting possibility though.

Anyway, my shoulders are regretting it this morning, think I'll just do my ptp deadlifts instead.

After yesterday, shoulders are taking pounding

22:25

people in Gym starting to look at me funny all the running around I do,

Frank post #2
400 meters is equal to .2485 miles.

Google meters to miles or feet and all sorts of great calculators come up.

as Rx'd 37:30. Have to admit weak ROM on HSPU's, but pullups are coming along very nicely.

Took it light and easy today, easing back into full-on CrossFit slowly and surely.

CFWU x 3 sans pullups and back extensions
2 rounds of:
Jog 500m
15 partial-rep HSPUs
15 pullups
Time: 15:40

Hi Guys!

I'm new to this and I'm distance challenged. How far is 400 meters exactly compared to say running around a block? I'm using a street block because that's the only reference I'm familiar with when it comes to distance.

Thanx in advance!

I pulled the plug after three rounds in 26 minutes. Pullup endurance remains elusive.

Paul on #28. Go to Google Earth, search on your address, and use the measure function to plot out the course and distance.

17:00 flat
Ran on treadmill

Shoulders smoked...
A treadmill just ain't the same...

31.22 with assisted pull-ups and substituted the running with 500m rowing and seated bench press for the ahnd stands. I'm a beginner (third day doing WOD) and even after reading the FAQ, I'm not sure if these subs are OK--but I got a great work-out!

Ted on #30. Woooooot! Google Earth rox! Thanx Ted that helped a lot!

5 rds of:
run 400m
15 hspu
15 pullups
total= 23.20.67
1)4.15.51
2)4.37.95
3)4.56.94
4)4.46.09
5)4.44.18

28:20

Runs on treadmill, 6min mile pace
HSPU broken like crazy
Pullups broken 10,5

Get some Crossfit Rockford!

Kelly Moore - wow! Your times and attitude are an inspiration to me that help me continously strive for improvement!

Garrett:
1 round CFWU minus pushups and body rows
4 rounds
3' NordicTrack XC skier, max elevation, leg setting ~4
1 HSPU nose-to-floor, 30" handstand hold, 14 pushups
15 body rows
34:24
Abs are still really sore from Barbara...

5 Rounds of:

5min Treadclimber @3.5
15 pushups on toes
15 15# dumbbell presses
Breakup toddler brawl

35:30

Great interview, Mark--Wow, you trained with Bill Starr--You lucky dog! I worship at your feet.

Though if I'm ever in your neck of the woods I just might challenge you to a milk drinking contest! :-)

Clay Jones

Did 500m rows for run and ok on pullups but couldn't get my head more than 2-3" off ground on hspu. Any advise?

#40... uh, extend your arms?

Kidding, kidding.

Been traveling around the last two weeks with limited internet access. Mostly made up my own workouts. Today I subbed 90 sec. intervals on ski machine; I normally do about 75 sec. 400 m.
21:34 HSPU's are weak.

as rx'd 24:36. No breaks until the third set. Last set of HSPU's was murder. Hit a wall

33:23

Did "Helen" last night, so I was pretty tired this a.m. Tore some skin in each hand. HSPU not with a great range of motion, but that was the most I'd done in a single session.

Fun...

Good interview with Mark, I agree with the crappy Corporate American Beer...but I dont think I'll take the milk challenge.

I find the "squat every workout" concept very interesting. Any ideas if we are talking about like 5x5 sets for that kind of training?

PAUL, 400 meters is about a 1/4 mile.

#28 Paul,
Instead of distance based use time.

Find out your 400M time say on a treadmill or track or known 400m distance.

Say you get 2 minutes.

Then if your working out at home go outside run 1 minute, turn around run back for 1 min.

Ted on #30: 2.5 hours later, I'm finally done playing with Google Earth. Easily the coolest toy I've ever played with.

New to Crossfit (1 mo.into it). Humbling; makes me realize what kind of shape I thought I was in. 21:50 for WOD (ran on treadmill). Question for martial artists: how do you incorporate WOD into your martial arts training? Before or after?, or split w/o's? Thanks for great w/o's; will never go back to regular lifting again.

24:40
subbed 1/2 mile indoor bike for run
last 3 sets of hspu assisted

#1, Chris H. - Ludwig von Mises was an Austrian economist. Perhaps you are thinking of King Ludwig II who built Neuschwanstein Castle?

Run .25 miles, treadmill
15 Overhead barbell presses (75*1, 65*4)
15 incline pull-ups

42:08:81

Commentary: Form on barbell presses wasn’t best…was leaning backwards a bit. Next time, I need to lower weight a little and concentrate a bit more on form, but I did it nonetheless. Pull-ups still my Kryptonite.

New to crossfit (ten WODs). I'm sure I'm not the first to say this, but this is the best program I've ever been involved with.

How long does it take to get pullups going? I'm still in the jumping pullup phase. Any way to expedite improvement? Thanks CF!!

Possibly the strangest piece of exercise equipment I have purchased since crossfitting:

http://www.cooperhandtools.com/brands/CF_Files/model_detail.cfm?upc=037103142061

#40 - smb59: "couldn't get my head more than 2-3" off ground on hspu. Any advice?"

somewhere on this cite there is a video of self-assisted HSPUs. it involes hooking one's feet over head onto a bar.

Lynne - I didn't see that video under the "Movies of CF". Could it be added?

Google Earth has to be one of the coolest exercise tools (I know it's got plenty of other uses) I've ever used. I know Ted isn't the first to post it, I just wanted to thank him for posting it today. It is scary in another way, it makes me think of what other levels of 'observation' technology are out there...

As rx'd but with assisted hspu's
17:53

as rx'd 24:28
pullups strong,hspu nose to ground but broken!

23:08; sub'd dumbell overhead press for HSPU's.

3xCFWU (no pullups)
0.5 mile warmup run

WOD as rx'd: 38:30

run and pullups were great; HSPU's took forever. Sets weren't just broken, they were shattered...

24:53
running (outside) after pulls most difficult, HSPU tough; not quite to the ground yet...all broken
pull ups- 3 of the sets unbroken
good one!

as RX'd 17:52

If you use Google Earth and look up my address, you can see the quarter I dropped at the bottom of my pool.

Heads.

That's how scary.

27:51 - This one was rough after tangling with Elizabeth last night (I usually workout in the morning and have a full day to recover). 400s done on treadmill. Slowed down a bit by a lady that kept wanting to talk to me about my HSPUs and pullups (she got a set of 3 pullups today though, so that's good!)

HSPUs breakdown - 10,5/15/9,6/9,6/9,4,2
Pullups breakdown - 15/10,5/9,6/8,7/8,6,1

montana 215 has posted incorrect times

I'm fairly new to crossfit, but noticed the posts above regarding Google Earth. I love that program. It made me think of something else.

Check out the link/web site below.

http://www.frappr.com/crossfit

I setup a map of the US where everyone can add their name and zip code. Its just for fun. I didn't know how to set it up for the world. Sorry.

It was just about showing up today.

400m Run
15 Shoulder press with 30#
15 Assisted pull-ups
x 5 rounds = 34:24

33:10
ran on treadmill
hspu broken like crazy
pullups unbroken

sub'd self-assisted HSPUs

23:32

finished with static handstands.

1/4 to 1/2 HSPU
Total time: 28:05

26:41, HSPU to about 1/2 depth

20:40 as rx'd
cold outside!

id already planned a run today outside of the WOD and was pretty sore from yesterday so i did some 'practice'.

cfwu x3

BS: 55 reps @135#...broken 8/8/8/8/8/8/7. still working my form, which is better but still not there.
HPC: 5x5 @135#...after rounds 3 and 4 i did near max sets of dead hang pullups (20/15) to reinforce my HPC form. good stuff.

run work in the form of Tabata 'sprints' (possibly 2 sets w/ some rest in between) later. maybe some handstand work, too.

As rx'd

41:00

hspu's not full reps all sets broken

18:07
-treadmill runs
-bar assist HSPU's

21:26

Sold Out, GOT SMOKED. Time to work on sprints again!

36:36

Hooked my ankles over smith bar for hspu; pull ups were assisted except for first and last set.

Alright folks! This is my first post. Here are my results... bare in mind I wasn't able to do full HSPU's so I did Assisted HSPU 15x3 to compensate. I know I wasn't suppose to rest but I couldn't help it!

Round 1 Round 2 Round 3 Round 4 Round 5
400m Run 2min 3:35min 2:07min 2:10min 2:11min
rest 30sec 1min 1:10min 2:10min 2:10min
45 AHSPU 2min? 2:10min 3;30min 1:55min 1:09min
rest 1:45min 1min 1:20min 1:10min 2:00min
15 Pull Ups 32sec 34sec 45sec 40sec 45sec
rest 1:20min 45sec 45sec 1min done!

Ran 400 meters for two rounds, but my back started hurting (psoas muscle like to tighten up unfortunately), so changed to jumprope. Couldnt find the substitue between 400 meters and jumprope so I jumproped for 3mins. Went up to 4 rounds instead of 5, this is my first week doing CF. Cant do a HSPU so put my feet up on my treadmill for assist and did about 8-15 reps at times...not easy at all!! Could only do 10-8 reps of pullups during rounds.

I gotta say though that Im loving it. Cant wait till after a month of doing CF to see the difference.

Treadmill running at 1%
HSPU to 3" off ground, broken sets
Pull Ups unbroken

20:11

As rx'd:

18:45

I really enjoyed this workout!

Sorry for the double post, I'm trying to make it like a chart. Here are my results again... bare in mind I wasn't able to do full HSPU's so I did Assisted HSPU 15x3 to compensate. I know I wasn't suppose to rest but I couldn't help it!

........................Round 1...Round 2....Round 3...Round 4....Round 5
400m Run ..........2min.......3:35min....2:07min...2:10min...2:11min
rest...................30sec......1min.........1:10min....2:10min...2:10min
45 AHSPU...........2min?......2:10min....3:30min....1:55min...1:09min
rest...................1:45min...1min........1:20min....1:10min...2:00min
15 Pull Ups..........32sec......34sec.......45sec........40sec.......45sec
rest...................1:20min...45sec.......45sec.......1min........done!

CFWU x 3 minus pullups

33:19

1/4 mile run 6:00 pace rounds 1, 2, 5; 8:00pace rounds 3 & 4.

HSPU: assisted (toes on wall). Broken sets rounds 1-4. Unbroken round 5. Don't know what got into me there.

Pullups: All sets broken. Unassisted. Rounds 4 & 5--alternated betw pullups and chinups.

24:03

I ran behind my office building and found a nice pull-up tree at each end of the parking lot which measures just about 400m.

The good: No ITB pain today!
The bad: Forgot my towel and had to dry off with paper towels.
The ugly: Did handstand pushups against a tree....then discovered a dog must have made friends with that tree this morning.

DJ wrote:
"These WOD's always get the best looks from others."

The parking lot was full of people sitting in their cars enjoying their lunch. They looked at me like I was nuts! One girl was singing along with Champaign Supernova until she looked over and saw me chinning in the tree next to her.

76.8/10.6kg

16:22. HSPUs still too shallow. Still nursing a smoked shoulder from yesterday's dips. First three sets of pull ups unbroken, worked up to 17.1 on the treadmill.

I just love getting to the gym after people and leaving before them. And I'm still in better shape than they are. Crossfit Rocks.

As rx'd 21:06

Chris J. post 85:

Where were you while we were getting high?

Chris J. post 85:

Where were you while we were getting high?

Chris.Mich,
I've been told the secret to doing pullups is doing pullups. I've put this theory into practice with great results.

I apply this quote from Eugene Allen:
"You just need to do more pullups. GTG, Grease the Groove...do sub-maximal amount of pullups throughout the day. Put up a pullup bar in your house and do 6 pullups everytime you walk by it."
http://www.crossfit.com/discus/messages/22/18077.html

This is a pretty common recipe for increasing reps. BTW, I have done a fair number of jumping pull-ups myself.

Postponed this one 'till Fri. Worked on Clean form with Jeff (w/ bar and 95#) - long way to go I fear...

Not so long, Jon.

subbed 75# shoulder press for hspu
pullups broken like crazy
27:49
these wod's are way friggin' harder than they look...

How do we put up pictures? My friend and I have been doing crossfit since september. We just follow the website but have no interaction with other crossfiters.

16:43

hspu were assisted

subbed 95lbs. push press for hspu's. total time was between miserable and pathetic. broken sets the rule.

26:14
Treadmill @ 6.0, 6.5, 7.0, 7.5, 8.0
Assisted HSPU
All dead hang PU broken.

as rx, weak hspu, 25:29

Kelly awesome time.

WOD
17:36

cfwu x 3 rds (-pu's,dips)(+push-ups)
5rds (first time with this one)
bwt 237
400m
15 pullups (kipped and broken)
15 hspu(modified w/ ft on smith bar knees bent)
total time: 32:32

BW 195
Subbed 115 then (quickly) 95 overhead press for HSPU
47 minutes total. Pullups getting better. Learning to kip finally. Long way still to go.

#51 Tim, I've read tons of Mises. I was making a bad joke. My only excuse was a couple of cocktails after work yesterday.

20:02

Ran a loop around our pond which is just over 400 meters

Assisted HSPUs with feet on 5' high fence.

Pullups on rings hung from tree limb. The limb was a little weak, so it flexed any time I tried to kip. Ended up having to do dead hang pullups.

29:00 flat
Runs and pull ups as rx'd, hspu's were piked
First 400m was 1:21... I really want to get that time lower

cfwu x 3 - pullups
wod: 24:47
Notes: HSPU - still cant touch my forehead. But getting ever so close. 75% kipping pullups. HSPU sets all broken. Oh, I miscaclulated and have only been running .25 miles instead of .26 - thanks to Frank for asking the question.

26:32.0

Ramp day #3.

I've never tried google earth I'll have to give it a shot. I've used mapmyrun.com and it is good.

This one should be named so I could curse when I'm doing it. Pullups kipped and unbroken HSPU against wall sometimes head to ground sometimes forehead all broken.
400m hspu and pullups
1:31 2:00
1:45 2:01
1:48 2:54
1:56 2:56
1:59 3:05
21:55 Total

Did 4 rounds. No time kept. Did regular push-ups instead of HSPU. Last set broken. All pull-ups broken in sets of 5 or less, especially towards the end. First time I did a sprint in years and it shows.

16:08
ran 400m on treadmill
all sets unbroken except last set of HSP's (9,4,2)

21;31

subbed dumbells for hspu
used lighter and lighter each round (got down to 30LBers)

CFWUx2

Anthony (BW=180)
Notes: 500m Row / 15 HSPU / 15 Chinups - except last round, did elevated pushups instead of HSPU. Sick as a dog, shouldn't even be training.
Time: 36:04

Jodi (BW=110)
Notes: 400m Run / 15 Elevated Pushups / 15 Chinups (last 2 rounds slight assistance at hips)
Time: 25:35

23:17 NO REST
90 sec jump rope ( too many people on the treadmill due to time of year)
5 hspu (supp with 10 standing military press 95#)
10 pull ups/ 5 jumping pull ups working negative.
third day on cf. worst i have ever felt, I LOVE IT.

27:13

it is a year today since I started CrossFit and I would like to say thanks to Coach, Lauren, all the people I met at the cert in September, the Brand X crew, the Crossfit London guys and everyone in this community for making the last year so much fun...CrossFit rocks!!!

Ben 18:03 (treadmill, PU broken, HSPU broken w/ limited ROM)

Matt 15:27 (treadmill, PU broken, 45 deg incline PU)

Fun, fun

ran on driveway, est. distance. Pretty close though. 21:54

Did pullups before HSPUs by accident. Also did HSPUs not full ROM because I can't. 21:57. Surprisingly fun workout. All pullup sets unbroken. Worked on better pullup range here, and it helped.

Tariq

Still a day behind, so did Barbara today. Was not happy with my form @ 135, stepped down to 95lbs and nailed the form...butt to ankles on the power cleans. Did 2x regular dips...no rings. BW = 223.

19:15

First did yesterday's workout
21/15/9 squats cleans at 135
63/45/27 dips
19:15
Rest about 3 minutes
Todays workout
40 lb dumbell press subbed for HSPU
otherwise as Rxed
19:48

43:51
subbed dumb bell press for HSPU, still don't have the shoulder strength to do those.
Pull-ups broken but did every rep.

19.03 subbed jacknife pushups with my feet on ghr for hspu, rest as rxed. the runs killed me today

25:07
Estimated runs outside, might have been a tad long.
HSPU's with feet on bar about 5 feet off the ground. Higher than last time.
Jump/kp pullups.
Lost about 30 seconds chasing a big black dog out of the playground area because my 3 year old was scared of it.

27:54- not full ROM on HSPU . Man am I glad tomorrow is a rest day.

19:42

Treadmill at 1%
Assist on HSPUs
Kipping PUs

#14, Kaniela: I went over to rifle qual at Camp Smith a few times when I was stationed at Kaneohe Bay MCB 82-85

Elbow issues, subbed pushpress #135 for HSPU and Deadlifts #225 for pullups
30:00

Substituted elevated pushups for handstand...sharper angle than before...no breaks

sustituted 3 min bike ride for running

Niece..macie..10 yrs old...36 mins

Nephew...mitch..33 mins

Chris....31 mins

I may get the whole family doing the wods before we are done..

Ruby- 19:11 w/ swinging pull-ups

Dave- 28:16 w/ swinging pull-ups and 25# dumbbell military press sub for HSPU's

Holy what a workout! Shoulders on fire, back on fire! Didnt complete all pullups but had good improvement on them anyways, not using the gravitron for first time in a while i had some good ones. Strong on the handstand pushups but didnt do the treadmill instead did some skipping. Just took our time with this one. Bj's a monkey on those pullups!!!!

Oh and bodyweight 240lbs

i subbed jumprope for 90 seconds for the running. the pullups were almost the death of me, some of them were assisted. i did pushups with my feet against a wall, the last 2 sets i did 20 elevated pushups instead.
31:58

subbed assisted HSPU

15:15

Yeah! Rest day! Oh crap...that's tomorrow...guess I better go work out...

Approx. 15 minutes. HSPU's were limited ROM.

Did 4 round but had to sub HSPU for decline pushups and did 10 reps. Need to work on pull ups. 1st 10 decline 10 pullups/ broken 4:10
2nd 5:06 10 decline only 5 negative pull ups
3rd 5:03 10 declines and 8 jump pull ups. Rested 1 min. 4th 5:52 8 declines and 5 jump pull ups.

23:30

400s on treadmill @ 7:30 pace/1% grade.
HSPUs w/feet hooked on high bar.
PUs assisted w/light JS band.

26:31
subbed rowing for running

Subbed 90 sec jump rope
HSPU X 5 X 3
Kipping PU X 5 X 3

Got through 3 rounds and quit. Didn't track the time.

Should have rested, but cant break away from following along, so I just did 45 HSPU's (broken) and 30 pull ups broken as well, last 4 or 5 jumping assist.

40:42 scaled as follows:
Subbed 70# barbell overhead press for HSPU

I wonder what time FA Hayek (Mises nobel laureate student) would have recorded for today's WOD.

23:39

Runs on treadmill with 1% incline.

Handstand pushups were broken with a pretty limited range of motion.

Pullups were broken.

For people looking to convert meters to miles just go to google and type:

x meters to miles

where x = number of meters to be converted. Then click the search button or hit your enter key. The conversion will be listed at the top of the page. Works for converting other units of measure as well.

27:25 as rx'd

27:30
3min of rope jumping subbing the 400m
assisted hspu

24:42 as Rx'd
Ran on treadmill, HSPU short range of motion but getting better every time.

Worked on "Cindy" as an alternate for today's workout. Got 16 rounds, 2 rounds off my all time best of 18.

Workout #1- 1500yd fin(1000,500)

Workout #2-
CFWU x3(sub ball push-ups for pull-ups)
WOD(Runs outside, pull-ups inside)
DJ :19::19
Blair :35::08(asissted pull-ups & elevated push-ups)

Was pretty dissapointed in myself w/my time today. Thought I could get sub :18 or :17. Lost alot of time waiting for people, but that's to be expected. HSPU's were done w/Blair holding my feet over my head, unbroken. Pull-ups broken after 1st rd.

Good job again Blair. Way to stay w/it and put out. Your going to start noticing gains quickly. Enjoy the rest day tomorrow.

34 mins as rx'd. 1st sets of hspu & pu were unbroken. crampy visited again. 10 min elliptical warm up 14/14. 168 hr max, 151 hr avg.

No warmup
18:53
Darn treadmills in commercial gym having to start and stop.

hey I want to get the infidel shirt but I dont want it to be too big on me. I'm about 5'11 and 160 lbs...should i get the small or medium

J: Assisted HSPU & Negative PU 20:15
P: Self Assisted HSPU 18:36
A: Self Assisted HSPU & 10 S/A PU 17:55

Week 2; shoulders are FRIED from doing ring dips for the first time yesterday. Did only 8 HSPU's, then sub'ed barbell presses -still hard! OY! Only did 10 PU's per set as well. Starting to get the hang of kipping but still stopping in between each one. 23:36

Funny thing about being new: I really have visions of tearing through this stuff. Oops!

21.32
Had a spotter on HSPU. It is really much easier than trying to do the same movement w/o one or against the wall. I still need to go deeper.

19:44
tried to get at least 50% ROM on wall-assisted HSPU's

Waited too long, it was too dark to use the neighborhood school (has a soccer field that is about 1/4 mile, pull up bars, nice walls to help with HSPU)...not to mention the field was a giant mud puddle...so I went for a 5K! Only did 2.5 from what Google Earth says...19:07

Today was supposed to be Elizabeth. However, I'm committing myself to learning how to squat clean, so I just practiced squat cleans with 135# for about a half hour. Then, I did the following:

21-15-9:
115# Hang Snatch
Bar Dips x3

Time = 18:34

29:48

400m on a treadmill @ 1% incline. Pushups w/ feet hooked on a Smith Machine bar at chest height, all sets unbroken. Pullups assisted to a net of ~ 180 lbs, all sets broken, ~ 75% kipping.

Felt like the biggest block was lack of endurance. 400m runs had a lot or walking involved and had to stop the pullups to wheeze for a bit. :)

16:44 as rx'd unbroken
hspu's and pu's

29:00 as rx'd
all pull-ups deadhang
all hspu's nose to the floor

Completed at Crossfit Southwest
Warmup - About 20 minutes of Kettlebell Drills and calisthenics.

WOD - Phoenix is the place to be this time of the year.
11:58
Kipping Pullups - All Unbroken
HSPU on the floor, leaning against a wall - Broken 6-5-4 each set

Gene

25:00 mostly as rx'd
Sets four and five HSPU the last three of each were inclined push-ups.

Some broken sets for pull-ups.

Whatever, I could not have done this kind of work a few months ago. I am pleased with my progress, but definitely want more.......

Mark Rippetoe sounds like another outstanding addition the CF community. Anyone with a passion for strength & conditioning AND dark beer is someone I want to meet... BRILLIANT.

Had my first workout tonight, i think im going to like this. My arms are fried. im looking forward to tommorrow.thanks rip!!

39:37

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Modified Pull-ups

18:51
I substituted pull downs (175 lbs) for pull-ups. I cannot do 15 pull-ups yet.. I am getting 10 during the warm up. Strange, I lifted for all of these years and never realize how weak I was :) . I started doing the Crossfit WOD on 1/2/06. I am definitely hooked. I have never ever been so challenged and have never ever looked so forward to seeing the next work out.

40:00
all sets broken
sets 4&5 1/2 HSPU's
3 weeks ago wouldn't even consider trying to complete this WOD.How long been doing cf...3 weeks.Does you good.

Did it all in the rain out here in the west coast. I love the winter "NOT"

33 min
Broken pull ups
Only able to do 4 full HSPU 5 half and the rest with feet on a stool

I have to say I felt great when I was done.
Till next time.

Run: Fairmont Canyon-Alki (Fast) 45min

36:30

New to CF, first time with this WOD. Didn't see the wall coming about 1/2 way thru round 4, but it came fast and hard!
All 400s on treadmill
First few pu's from deadhang, remaining 1st round pu's jumping
Rounds 2-5 pu's were weight assisted
All pushups were incline push ups
I'm fried!

Modified
5 Rds for Time
400m Row
15 Push Ups with feet on a Fit Ball sitting on Top of regular Bench
15 Kipping Pull Ups
18.33
Splits on Row
R1 1.18
R2 1.31
R3 1.35
R4 1.37
R5 1.35
Hard & Painfull

Darren.good on you out there in the rain.

This one hurt. did a modified version.

combo run/walk 400
10 push-ups
10 weight assisted pullups

Third day working this program... tommorrow's rest is welcome. ready to get my butt handed to me on Saturday though!!!

38:00
400m on flat treadmill, about 8 min. mile pace
HSPU w/ feet anchored high on Smith rack (no broken sets; BWT 195)
PU all kipping w/ varying hand grips, all sets broken

Pull-ups are killing my times in all my WOD. But, they can only get better, right?!

35:24

subbed rowing for running

used a rack + rack rod for HSPU's as my gym, while not disapproving of HSPUs against walls, suggest for people not to do them against walls..

23:25

runs outside; hspu getting deeper but only about 1/2 way at best...most less, hspu broken 10/5 except 4th rnd 8/7; all pus jumping

18:23

Sprint-cycled 500 metres (except for set 5 @ 1km)
15 HSP-Us (modified)
15 pull-ups

WOD as posted, 20:18.

Subbed 95# shoulder press for HSPUs, assisted pullups, broken sets....

24:44

24:58 as rx'd (partial HSPUs)

1% grade on treadmill, heels against bar, kips -- 18:30. 15 reps are so much nicer than 21 (or 30 or 50...!)

Scaled for my abilities:

10 pulls, 5 handstand pus, 2 min. run
x4

About 30 min.

Did modified:

5 rounds
400m run
15 HSPUs(although not very low ones... gotta start somewhere. At least my hands bent :-D)
15 thrusters 20kg bar (had to spare pull up strength for evening's training)

Dunno the time, but it didn´t took long. This was a perfect 27 year-b-day WOD! :-D Got me sweating but didn´t bring Pukie around and was quickly over... ;-)

New to CF. This one really showed me how bad my level of fitness really is.

Did this WOD on a football (soccer) field. Subbed HSPU by regular pushups. Did jumping shinups instead of pullups.

Had to break up on set 4. This WOD was to hard for me. Just had no energy left to complete it. Didn't feel pukie coming up or my hardrate going too high, just felt very weak and exhausted overall.

On the 4 sets. Shinups were broken 3x5. Pushups noe problem. 400m run very weak.

My lower back hurts from Elizabth yesterday...

Thank god tomorow is rest day. I'm thinking about taking an extra rest day until I feel better with the wods. CF is really demanding to me...

No time for this WOD.

Ran hills instead. Figure 8's, alternating hard and easy. x 4

WOD modded as follows

5 rounds of:
Row 500m
15 HSPU's (All reps head to 2" sandbag, Round 5 was walking feet up wall into handstand and down * 3)
15 pull-ups

Time as modded- 29:34

Couldn't run as have to do HSPU's barefoot on wall

Smoker!!

Cheers, kempie

25:36 with elevated pushups and lots of jumping negative pullups.

26:20

CFWUx2 minus pull-ups

treadmill, 1% incline

HSPU with feet leaning against the wall for support, not great ROM

33:25

#157: 11:58??? Are you serious? That is simply amazing. I'm hoping to break 20:00...

BWT- 275
Warm up- 1/2 mile jog

5 Rounds:
400m run
15 Pull ups(assisted)
15 HSPU(assisted on Smith Machine)

24:20

25:09

HSPU's are still the biggest weakness. All reps
done back to wall, fully vertical with minimal
wall contact though.

25:07
HSPU done w/ feet on ladder.

Tried new running technique, smaller, faster strides, keeping feet under the hips. Got faster run times on the first three rounds, but was more tired and gave some of the gains back on the last two rounds.

Pullups feeling stronger.

Ch.Jaeger - Stick with it, rest as necessary, lighten up when you need to. It will take you a month or so to adapt, but you will.
I found myself feeling completely depleted for the first four weeks, but MUCH better around week 6. By week 12 you'll feel like a monster.

been on crossfit WOD for exactly two weeks now.
23:50
HSPU with feet on a wall to help balance and not all the way to the ground yet.
HSPU and Pull ups broken, but unassisted.

This stuff is is awesome, keep it up guys.

cfwu x2
WOD 26:12
- 400's @ 1% ~ 7:05 pace
- Subbed shoulder press #87 for HSPU
(had to push press last few on sets 3-5)
- kipping pull-ups all unbroken

30:10

HSPUs are not to depth yet, about 4-5" remaining. Kipping pullups. BW = 224# today.

New to crossfit...8th workout complete (all in 2006)
34 minutes. Need to improve/get used to hspu's and also, my pulls/chins are WEAK!

400m run, self-assisted HSPU's, and kipping PU's

Time: 22:05

Five rounds for time of:
**C2 row 500m (1:48.7/1:50.3/1:51.3/1:52.1/1:51.0)
**10 Handstand push-ups (back against wall, all broken)
15 Pull-ups (15/15/10,5/11,4/15)
TOTAL TIME=22:34 (5:09/5:31/5:55/5:53/5:06)

I can barely get through a 21-15-9 couplet with HSPU so subbed a lower rep# and did them all against the wall - happy to have just completed them!

sub'd 2 min on heavy bag for each run

pull-ups unbroken. fell out of HSPU once or twice each round.

19:30

Baron (#189)-

Great job on the running. Speed is all about turnover...people think that by lengthening their stride, they are faster, but it's actually picking your feet up faster that speeds you up. It IS tiring, but you'll get stronger and better.

Keep it up!

30:28

Had the bright idea to sub 50 double unders for runs. I'm much slower on these than running, but I did get better at the end. Can't do HSPU's and didn't have proper assist apparatus so did overhead press instead (no legs used)
5 x 50 DU's
5 x 15 pull ups (kipping)
5 x 8 @ 2x1pd KB, 7 @ 2x20lb DB

Baron - Thanks for the words. I will keep up! Hope week 12 is coming fast :-)

as prescribed 27.35
all the runs in about 1.20-1.25
all the pull ups unbroken
again the weak link is handstand press ups. 1 break in the first set, 3 in the second and very many from then on.

24:23
as Rx'ed HSPU self assist on rack

Subbed 95lbs overhead press for HSPU
Lost treadmill a couple of times to strolling magazine readers.
Round 1- 3.53.92
Round 2- 5.27.44(lost treadmill)
Round 3- 7.03.14
Round 4- 7.36.27
Round 5- 7.33.00
Total: 31.33.77

Once around the block (about 1/4 mile)
15 hspu 1/2 rom
15 ring pull ups with toes on floor

33:59

22.36 on treadmill, kipping pullups and feet propped (lightly) on a wall.

OK catching up for an early rest day.
All pull ups were broken set. Started each set with pullups but ended each with jumping pull ups. Subed V pushups for HSPU sets unbroken.

36:25

J

20:26
Treadmill runs, HSPUs all partials to a pillow on the floor. Thighs were sore from yesterdays squat cleans. Lost some time taking my shoes off for the HSPUs , and the putting them on again for the runs.

17:28 Done at a track. HSPU's to about 6" (mucho improvement). Only the pull ups were broken, after the first round.

The beautious LaFawnda joined me, her time: 17:01, with a single 20# DB overhead press x 30 and 45 degree ring pull ups sub'ed.

As Rx'd:
20:11
Pull-ups done on ledge. Hands are still shaking.

25:55; assisted hspu. most pullups were strict(probably first 10 of each round)rest were kipped.

34.01
All HSPU on wall 15,15,15,15,15
Pullups 10,5 / 5,5,5 / 3,3,3,3,3 / 3,2,2,2,2,4,1 / 5,3,2,2,1,1,1

22:14, but HSPUs were at 45 degree angle.

This one was painful. 34:36
Lost a lot of time going up and down in the elevator to the track on the 3rd floor. HSPUs are improving and the first three sets of PUs were unbroken. My running needs some work.

Talissa: 23:53 as rx'd
Thayer: 28:08 as rx'd

25:32
hspu's 5x5 feet suppoprted no ass. with motion
10x5 feet over smith machine
I can't wait for the day I can do these on my own.

Did this one before Krav Maga class this morning. 25:00
Then 30 minutes of sparring.

17:09

28:53 as rx'd.

Several days late and quite a few minutes too long.

Runs were uncertain distance . . . first one "around the block" .. . maybe 0.8 miles (6:35).
Other runs were done as 2:00 out and back; distance (I hope) about 600-800 meters each one.

Everything else pretty broken and/or downright sloppy.

38 minutes total.

Two feet of fresh, skied (Free -Heel) then straight to work.

subbed
runs on treadmill, 0% incline
fewer reps of 2x40lb. DB presses for HSPUs
pullups kipped
---
ran/walked 1 mi. on treadmill to warmup
ran 2 mi, 14:15
10x DB presses
15x pullups
4 other rounds were:
ran 1/4 mi (10.5 - 9.5 mph); fewer and fewer DB presses; 15 pullups

about 36 min total

Subbed 75 squats for 400m run.

28:10

12:07 on Friday 1/20. Worked negatives on the ring dips, 65# for cleans. Tired from yesterday's Barbara.

23:18 on 1/21. A bit of transition getting the treadmill restarted after a trainer felt the need to turn it off. HSPUs not a full depth but I tried. Runs were between 8.0 and 8.2 mph.

Ignore my Diane post - it does not go here. I moved it to the correct day and corrected the date when I did the wod. Need more coffee this morning :)

24:41 mins.

Jeez - only did four rounds (misread - and time constraints) - total 24:01; ran 425 (upstairs track) HSPU and Pullups were broken (except first pullup set) into two sets.

CF WU x3 without Pullups or Dips

3 rounds in 25:40, had more left but easing back into things.

All runs 1.5 incline Treadmill ,
HSPU's Heels against wall mostly Full Rom, all broken .
Pullups Broken

20 even est. (watch stopped, used clock on wall)

treadmill runs, hspu's broken on bars first 4 sets last set on floor nose-to-ground
PU's unbroken

wu=15 min stairclimb with one peak
end with full yoga
neck very soar still

Dan
t-13.27
HSPU w 1 foot on bar

Monique
t-14.29
HSPU w 2 feet on bar
Jumping pull-ups

27:50

35:51 as RXd

Man oh man, its going to be a long road to recovery. This was my second workout since being in the hospital and I could tell. Its nice to be back though.

28:50 for 3 rounds because I didn't have enough gym time for the rest. This one was tough for me.

Abraham Lincoln Crossfit

Tom (bw 205)
5:17, 4:53, 4:40; 5:00, 4:46 = 24:36

Will try to do this tomorrow and post under it, as this WOD will have gone to archives by then.