Looks like the plan didn't work out so well for lifting the bars. Per Carrol Smith's excellent book "Engineer to Win:"

"I will never, ever, ever put loads into a tube in the middle of its span." (or something like that, I haven't got it on hand right now)

That's a beautiful (but evil) piece of equipment. Hope it's an easy fix.

James

Wow, two consecutive WOD's, (and 3 days!) with no pull-ups. Coach, you OK?

This one looks like a walk in the park. For some reason I'm sure I'll pay dearly for those sentiments tomorrow!!!

Time to get Midevil w/the Oly-lifts!

sweet workout. maybe ill try it by doing a DL then clean it then push press it 6x, DL and clean it 2x, then DL 2x... thats doing DLs for 20 minutes, maybe not =]

Good Day, you are wanting physical abuse? Exellent, your going to just love today's. You might consider having someone available to drive you home afterwards. Enjoy.

Ah yes, the oly-lifts, oh how I love them.

Bottle of water before workout- $1.50

Box of bandaids for bleeding hand from torn callus thanks to too many powercleans- $5.00

Meeting Pukie thanks to another CF WOD- PRICELESS

Ya gotta love it!

I think this workout was best described by Mr. T in Rocky III...

Interviewer: What's your prediction for the fight?
Mr. T: My prediction?
Interviewer: Yes, your prediction.
Mr. T (glaring into the camera): ...Pain!

I know what a deadlift is and a hang-clean, however....I looked at the video for a push-press and the gal just has the bar sitting on her shoulders standing there??? Is there a prob with the video??? Sorry for "the not so bright question"...but would love to know before I attempt tomorrow's WOD....

Do we need to complete the deadlift, ie, come to a standing position before the next rep?

Steve- Yes

Florsie- It's your player probably. She actually dips straight down and drives the bar up. Locking out her arms driving her head through the bar, completing the lift.

No pullups....no 225lb deadlifts for 21 reps...no 135lb cleans.....I think Coach may have a fever.

Seriously...this sounds way too easy...and for that reason..I fear it the most.

Thank you DJ.......

Florsie - you'll start out with the bar in a front rack position like you saw. A small bend in the knees sort of like a mini-squat and then explode up and use the arms to continue pressing the bar up overhead ending in a press with arms straight and head forward, through where the bar was like DJ said

hope this helps

What would be a good sub for push press, I'll hit my ceiling?

Hallelujah!!

"in this corna.....the CRRRUUUUSSSSHHHHAAA!!!!"

I love this place...

Thank you Robp and DJ for your help.....I wish I had a workout buddy with all of these upper body wod's :(
Some of these wod's are new for me so I shall work with light weight and master the range in motion!

I did heavy (for me) deadlifts today (3/1), 6 rep sets and 5 rep sets. Will this overtrain? This one seems like it works a totally different system with the lighter weight and higher continuous reps. So, it should be ok. Right?

Yeah, heck. I'll do it anyway!!

65lbs for a 180 lb man is roughly 1/3 of his body weight (a little more). Should a 130 pound woman do roughly 1/3 of her body weight? I can do 65lbs for all these exercises, but I could do many more rounds by reducing the weights proportionally.

Thanks.

To: Dan G. Comment 17.
Can you use \ do you have dumbbells?

I beg your pardon. Dan G. at Comment 15.

Dan #15, Introduce yourself to your upstairs neighbors before the WOD.

Florsie #17, try doing ROM with a broom stick, you will get the movements down.

Joe #18, Go for it

Emily #19, sounds like a good plan but it's your call, I am sure a heavy WOD is coming up soon.

Mike #12, seriously dude you need to get a sense of humor. What an ass

Mike #22, like your comments are any better. Ass.

Florsie- Definitely watch the videos over and over. Then go through them w/a broom stick, repeatedly. Just as Mike said. #22, not #12. I agree w/#22, #12 sounds like a J-Hole.

Gentlemen: Behold!!

You'd have to guess what I'm watching right now.
Dan,
No guessing.

Mike,
Talking to yourself: Normal.
Posting to yourself? Dunno.

What is pictured was the result of one of the two 2000 lb chain falls (hoists) breaking and dropping the unit about 6 feet before catching it.

The force from the catch bent the bar. It's all been fixed and installed for quite some time now. We're just happy no one was hurt!

Troy
CF Plano

Emily, you can go lighter and maybe even use dumbells for a sub. My wife will be using maybe 15# DB's tomorrow if her shoulder's bothering her. But still try and storm through for time (with great form of course...) or you know, continuous movement. Haven't seen a female go pukie-style recently so I don't want to get overzealous. Take it easy if you're starting out; form, form.

Mike, I think you're starting to bug Mike. That's if he's posting as Mike.

Thank you COACH may I have another.

Ron

ATHF

It really gives the southern jersey shore a bad name. It is really quite nice here in Belmar...

My bride is in the mail.

3x100 jump rope singles
3x5 ring MUs - dead hang, elbows straight, reduced kip, rings turned out at top
3x4 - elbow levers
3x5/5 20# Clubbell® two hand shield cast into pistol

****

14 rounds + 9 deadlifts. Forearms wiped out.

Hope I can get through this work out,I have a pulled muscle in my left side and don't want to herniate it.So I will try to go for lighter wieghts and get the workout done.No guts" no pun intended" no glory!

Simple-yikes. . . .

Mike OD: I think those rest day debate club comments are getting to you. LOL.

Ron: haha! I can always spot your comments without seeing the sig.

GBass: heeeee! night night!

ps This workout looks like pure genius. Gotta do it in the GYM!!!!!

7 rds, 10 dl's, 4 hang cleans. (2 KM's).
(these were hang squat cleans, yes?)
Forearms/grip a big factor.

Woooo!! Dude yesterday was right! I am a moron.

I did this with 95 lb instead of 65. Don't ask me how I f'd the math. I wanted to use these bumper plates we have, which are in kilos, and I was half paying attention, so put the green ones on (10 KG, dolt, not pounds). But that's not even the worst part. Somehow in my dementia and algebraic induced coma, I decide that wasn't enough, so I added a 1.25 kilo on each side to make it 25 lb! DOH!

As punishment, I'm going to do this again later with the correct weights.
(My college Diff Eq's professor is weeping somewhere.)

bw 88.7 kg

19 round + 10 dl + 7 h-cl.

This was realy hard on my forearms and the middle of my back

Thanx coach for yet another lovely work of art

??? Kelly what is wrong??? :-))
How are your hands coming up? take care!

Alright, had to make some mods due to #1, lots of shoulder pain today, and #1, have no bar at the hotel I am at. So here goes..please don't laugh!

8 total sets in 20 minutes, harder then I thought.

Used 2X30 lb dumbells for deadlift and hand clean
Used 2x14 lb dumbells for Push-press (shoulder pain)

Got through 5 sets like that then had to drop to

2X30 lb for deadlift

2X15 for hand clean and push-press

Did 2 sets like that

Final set had to use 2X15 for all of them.

Maybe this was easy for some of you, but I had issues, wrists started hurting, should not happy, and lungs felt like they were gonna blow up. I love this, I hate this, I love this. 3rd day with crossfit, thanks for the program, I'm hooked.

Coming back from pneumonia...maybe after this I'll want to have it back. Thanks CF.

can i use dumbells for entire workout?

Someone's gonna ask so may as well be me. Hang squat cleans or power cleans?

Cheers, kempie

10 rounds + 4 DLs.......grip shot.....

CFw/u
15 rounds, 10 deads.
Methinks the forearms will feel this later....
Taping the thumbs helped.
Have a good day, everyone.

14 rounds 7 DL
(tape up thumbs first)

Sorry if this is dumb:

Is it 65 pounds including the Olympic bar (which is about 45 lbs)?

In other words, bar + 20 lbs of plates? Or bar + 65 lbs of plates?

Thanks, people.

17 rounds...

Jay, I used dumbells for the entire thing, not out of choice, just that's all I have. I just had to focus on form pretty hard, slowed me down a bit and the movements are going to be different. Squats are a little deeper because I had no weights on the bar to stop my motion. Stuff like that..

Putty (#45) - 45lb bar + 20'lbs worth of plates
Florsie (#17) - like said before, use broom stick and go through 2 or 3 rounds as your warm up. take it nice and easy just getting used to the movement. then try the wod with an empty 45lb bar if you're feeling it.

Mhhh, this work out looks deliciously painful. I need to get a hip pocket and some chalk. My gym doesn't have chalk :/ . Is there a specific tape to buy, and where do I tape when doing something like this?

Emily- I have the same issue as you. I was thinking about going with the olympic bar only

I thought this would be a good opportunity to practice perfect form. It certainly was. Sheesh.

9 rounds...I was aiming for 10...next time. Awesome. Thanks Coach.

24 rounds and 2/3 as rx'd

16 rounds

13 rounds
grip strength was the limiting factor

Used 95lbs. instead...
13 rounds + 10 DLs (hang squat cleans BTW).

I'm in Orlando this week for a corporate conference. Worked out at "American Gladiators Gym" this morning. The cheese factor was through the roof. Staff (including trainers) dressed like referees in black/white striped shirts. I kept waiting for Laser to start shooting at me with the tennis ball gun.

12 rounds-Pure genius today Coach. Does forearm failure mean bad form on the cleans or just weak forearms? I'm using my nose to type this because my arms are recovering.
Train Hard!

First crossfit workout today for me. Did 6 full rounds and part of the 7th. Also did a warm up 1 mile run and 60 crunches.

Can't type...no strength in forearms...thinking of using voice recognition but afraid of what will be typed when it hears only gasps...

11 rounds + 10 DL & 7 HC w/95#'s. 151 bpm avg.

Going to soak arms in ice bath.

9 rounds. Pukie came to visit at 19:30, but it had no effect on the final result.

There's nothing else like these workouts.

19 plus rounds @ 60#..ie 30# DBS ..another subliminal kickass WOD..the thing is greater than it seems.

cfwu 3 pulls/7 dips
10 rounds of 6 reps each-can't read

Hey all you people that think the WOD is a joke..well it might look like that on paper but i just finished it at 8000 feet above sea level, let me tell you it is a sleeper. It will kick your ass. I am 49 and work out at 8000 feet here in afghanistan. I did 13 rounds in 20 min, not too bad.Mike

12 rounds in 20:08. Great workout. I did the first round in :53 but by the 3rd round oxygen debt forced me to take a blow at the 4th rep of the cleans. Got low on the cleans and the thrusters. My legs are fried, why do I smell pull ups in my future?

i think my forearms are going to explode!!

10 rounds on 20:03. Limited mostly by wind not grip, though forearms now pumped, and hard to make my little finger reach the a key. I did use a trick after reading the early bird posts; broke most of the DL sets at 9 for a brief grip rest.

Couldn't this workout be done as a complex, ala the bear?

19 rounds and forearms are a lttle tight.

17 rounds.

10 rounds

10 rounds + 6 deadlifts

Nice WOD for today!!!!!!!
Oh i forgot, i did my sar tech tests and i make a good score.....Tks Coach for helping me!!!!

15 rounds completed w/ 70# bar and my brand new Pukie the Clown T-shirt...you could almost feel the envy of everyone else who did not have a vomitting clown on their shirt.

17 rounds.

6 Rounds. I was away for two weeks and this destroyed me. Get me another cup of the koolaid

WOD: 13 rounds + 10 dl + 6 hc = Sweatin' to the Oldies (Golden Earring "Twilight Zone" (x 2, I immediately regretted wasting dwindling forearm strength on manipulating the ipod) and "Radar Love").
I'm too sore to type any more today.

quick question...hang power cleans or hang squat cleans?

9 rounds.

Weight was easy and could have done more but what killed me was my forearms were shot and I was losing my grip? Does anyone else experience this? anything I can do or maybe change my grip?

Kempie #41, Dustin #75

Unless otherwise specified, I believe cleans should be assumed as squat cleans (I've asked before on other WOD's). Seems like power cleans are usually specifically called out.

Agree with the earlierposters. This one looks so easy, it's sure to have me in severe pain the next day. :)

Gonna do it tomorrow AM.

Agree with the earlierposters. This one looks so easy, it's sure to have me in severe pain the next day. :)

Gonna do it tomorrow AM.

14 Rounds plus 7 DL as Rx'd. 65#.

Rounds on the minute up thru 5. Then had to break sets to rest grip. Thumb taping was a lifesaver. Went thru the first two layers of tape.

CFWU x 3

7 rounds plus 4 dl's

Weight wasn't bad but you gys were right it killed my thumbs. Limiting factor for me was lack of oxygen. I did Hang Squat Cleans and they really drove the HR up.

Alan #76 - Do you think you were gripping the bar to tightly?

14 rounds + 10DL + 8HC + 1PP

Great workout!

Oops used 95 lbs instead of 65
10 rounds + 9 DL.

Well, I finally started CF after reading about it in the NYT and then obsessing about it while getting out of my "fat funk." Don't ever believe that when your wife is pregnant that the husband doesn't gain weight and lay around too! Back from too long a break. But raring to go! No laughing at my progress. Can't wait 'til tomorrow morning, that is if I can move. Great comments from all(my first).

Did only 4 rounds and forearms failed. But I ran 2.25 mi first (20min). Not great, but I'm in thre doing it! Be well all.

11 rounds + 10 DLs.....forearms shot, but perhaps will help this weekend's golfing....

C2 Rowed 1200m, CFwu then:
Steve - 17 rnds
Wife - 14 + 10 DL's - 45# bar for DL's and Cleans, 12#DB's for P. Press.

Thank you!

12 rounds, plus 10 DL, plus 6 HC using 30# barbell

ScottH #77 - Sometimes the videos are confusing. Video 2 has no squat, just a need bend and not deep. But watched Sage more in Video 1. I really couldn't do the squat all the way down, yet!

Great workout Coach! She deserves a proper name.

11 rds and 10 dl's

12 rounds even

17 rounds

If you haven't done this yet, try an opposing grip on that DL to save some grip strength. Break at 9, then count the last DL when you get it up off the deck prior to starting the Hang Cleans.

After about halfway I had better luck breaking it into one set of nine DL's then the last DL and the H.Cleans and Push Presses together.

Might save a bit of time like that. This WOD is outstanding for form work.

10 rounds.

Picked up 2 15kg dumbells and thought "this'll be easy!" er...no. Great workout - I agree this should get a name.

love it love it love it

SST Team 5 as Rx'ed......

12.33 rounds with no broken sets.

Nasty

Just got the journal. What are janda sit ups and hollow rocks? Anyone?

13 rounds

11 rds, +10 HC +2 Press

Only limiting factor was grip, oxygen, quads, hamms, lactate build up in forearms,

Thanks ScottH, I ended up going with the squat cleans before I saw your post. All were at least parallelish(sp?)

14 rounds in 19:57

Cheers, kempie

PS MikeOD (#12) That was my workout yesterday!! You just do not know how thankful I am that there was nothing heavier than 30kg today ... Oh bugger, that's torn it now - sorry folks

following MattG's lead using 95 lbs. and hanging squat cleans

15 rnds. in 19:36

forearms are shot

#84 DaveG thanks for the warning about the pregnancy weight gain. Welcome to the circus.

The NYT article proves one thing. The only bad press is no press.

135 for 10-8-6, 3 rounds
115 for 10-8-6 7 rounds
then 115 for 10 deadlifts and time ran out at 20-minutes.

I finished up with 3 rounds of up-and-overs on the bench with 30lb dbells in each hand, med ball slams to the ground, and box hops, 10 of each.

awesome workout for an awesome day in Jupiter, Florida

Hey, I thought this was the politics and ideology board, what is with all this stuff?

9 rounds, followed by what can be decribed as seeing the bright light at the end of the tunnel, but not having the strength to actually run to it.

Alas, I survive to see another WOD.

Just a little confused as to why people are assuming Squat cleans? The WOD specified Hang Cleans...would they not say hang squat cleans if thats what was required?

I'm just doing straight hang cleans tonight...hope im not missing something.

have a good day everyone.

CFWUx3
WOD as Rx'd: 9 rounds even
forearms flash pumped something fierce...

12 rounds in 19:35.

Justin -
Hang cleans are hang squat cleans. The only power cleans will have the word "power" in them. A few weeks back we had db hang power cleans - I know, 'cuz I missed it and did squat cleans.

Penance paid for doing this with 95 earlier.
Now (math corrected)
As Rx'd
12 rds + 10 dl's + 6 hsc's
ow

CFWU; 7 rounds + 10 dls and 6 hang cleans. Wind was limiting factor. Had to break after each set. A sorry performance, but I'm building.

10 rds plus 10 dead lifts.

Used 95lbs instead of 65.
I loved this workout.

1 mi run/ CFWUx3
11 rds even
173 avgHR, 185 maxHR
Tried to concentrate on form, esp. hang squat cleans jumping weight through ROM and pulling under the bar.

Great work JeffT.

Well, I paid for my comment #3. Teach me to post after drinking wine. For my penance I'll do 100 burpee's.

11 rounds 10 dl's,and 8 Cleans.
Had to kick my shoes off after the 6th round. My right arch was killing me. Turns out I was landing on a raised spot under the mat.

45#
16 rds (+ 10 deads,+ 3 HSC)

12 rounds and i could barely grip the weights afterwards

45 # deadlift, 10 reps
45 # hang squat clean, 8 reps (PR)
45 # push press, 6 reps (PR)

I did 4 rounds. I did less than others however I had two PRs I was working with and I am proud of that.

Prayers going out to the family of Corporal Paul Davis who was killed in Afghanistan this morning.
He was a friend, who has left behind a wife and two daughters. 7 other members all of whom were close aquaintances were injured, 3 of them critically.

Good men, good troops, proud of what they do!

See what happens when I don't have my late night Guiness...I argue with myself...wow. As for the workout, cant wait...going by the comments so far I think I will skip the warmup using wrist curls and grip tensors, just stick with leg abductor warmup while wearing my American Gladiators shirt..how is that gym still in business? Priceless.

Hmmmm...rest day a picture of a guy gripping 320lbs...next day a grip intense workout...today a picture of broken pullup bars...looks like tommorow lots of broken pullups are coming..did I figure a pattern?

15 full sets

15 rnd + 10 + 8.

Almost missed the 8th hc, couldn't grip the bar in the hang.

45lbs
17 rounds + 10 deadlifts

7 rounds, all DBells

Deadlift 170x5, 155x5

5 2/3 rounds with two 35 lb. dumbells

Fun :)

55 lbs, 10 rounds, cleans were power cleans

This one is a keeper. Deserves a girl name.

Hi all,
Workout as follows
Snow shovel (yesterday) 1.05:00.
Table move (~50 tables;~20' of walking each way) ~13:00.
Hang clean (from mid shin) and PP 65#'sx201 (held bar for duration of exercise; ~10/minute).
Duration 20:00.
Until tomorrow...

should I put down the bar between exercises or just hold it straight through until I can't hold it anymore?

Just starting CF. Thanks all for the motivation.
cfwu @ 15 reps

2rds @ 75-bar was already loaded thought no prob.
4rds @ 65-realized that as rx'd is more than enough.
6total - lame
ate 1hr before workout cause I was starving, bad idea. should have puked and started over after 1st rd. would have gone faster.

13 rounds + 1 as Rx'd

13 rounds exactly.

did 6 rounds and started the 7th when I hit 20 minutes. I finished the 7th anyway.

Delaney (#95)
The hollow rock can be found on the exercises page under (appropriately enough) "Hollow Rock"

The Janda is in the FAQ. Check entry 2.11. What kind of situp should I do for the WODs? Good luck with those.

10 rds as rx'ed, 160lbs BW
Grateful every day for Coach's charity and guidance -- thank you.

9 rounds + 10 DL + 6 HSC

after CFwu with 25 double unders add each round
(hang squat cleans always knocks my heart rate up to 90%) the workout looks easier than it is.

Today was a lesson in humility. Not only am I a 200lb man in fairly decent shape, that can't hold on to a straight bar with two little 10's, but my wife beat me with nearly the same weight. Forearms are shot.

Anand 17 round with 10 DL's as Rx'd

Margie 20 rounds even as Rx'd with 45lbs.

Margie's dreaded ipod strap came off around 10 min into the workout, that prompted a chucking of the ipod and an additional 13 rounds in the remaining 10 mins. Thank god I am faster than her!

This was my 4th WOD, I skipped the one with 135 pullups since my brachialis muscles were still burning from friday's "easy' mary

Today I only got 7 rounds + 10 DL + 4 HC

Shaky legs!

Weight as rx'd, but I focused on form and proper tech way too much. As a result, I only did 15 sets. Next time it comes up, it has to be b*lls to the wall.

14 rds.

NH boys PJ and Glen

15 rounds each.

Subbed 10 Lowback extensions for Deadlift.

10 sets + 10 deadlifts. As RX'ed! (This is the first time I have been able to do something other than bodyweight exercises as prescribed...how exciting!) Good workout - I really liked it.
Emily - I asked myself the same question this morning (how much weight to lift), but since this may be my only chance for a while to do a the WOD without modifications, I decided to suck it up. I can't say that I regret it.

15 rounds even.

10 rounds as rx'd.

Mostly squat cleans until last round then power cleans to complete 10

9 rounds plus 10 DL, 4 HSC

15 rds.... it looked easy on paper :)

Almost had to ask someone to remove the olympic collars from the bar when I was done.

Concentrated on form as much as I could concentrate (bar rise vertically).

21 rounds @ 20:05

But I only did hang power cleans. Forearms were big limiting factor.

First two rounds in 1:30 and then managed about 1 per minute. Put the bar down after every other for the first 6 or so, and then for about 10-15 seconds on every one. Managed it like I was doing it on the minute...until 19 then tried to get straight through.

I like the idea of resting the bar @ rep 9 on the DL.

14 rounds even. Many thanks to those who warned to tape the thumbs. The bar is new and wanted to chew.

I've got some stomach bug trying to take hold. This workout was perfect for making my body uninhabitable.

9 rounds- worked out with partner and our gym couldnt accomodate each of his having O bar. Awesome workout though! Forearms are smokin!!

Keep rockin'!

As RXed.

15 rounds on the buzzer.

Fun workout!

Grip was definitely the limiting factor on this. Legs were holding up okay, but forearms were on fire. i ran through the first 4-5 rounds with a regular grip then switched randomly between hook and regular grips for the duration.

Just starting doing this stuff..love and hate you guys...

Um..per what Emily said..i am 135# girly girl and I did..

55# 5 rounds
45# 4 rounds

Arse kicker..

10 + 8 deadlifts and 6 hang cleanss.

10 rounds

Wow! People can do 10-20 rounds of this stuff. Impressive. I did 5 rounds. I've got a long way to go!

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
11 complete rounds in 20min
times from 1:21-2:05

actually did hanging squat cleans for them all...

15 rounds. Too easy.

10 rnds as rx'd
Intended rounds when I looked at the WOD this morning: 18-20
Obviously after 3.5 months I haven't learned anything.

I did hang-power cleans - I have to skate tonight and my legs are already shot!

17 rnds (20:03)

15 weight assisted muscle-ups,
40 side pulls with 35 lbs. each side,
10 roundhouses, 20 skipping knees, 10 roundhouses
10 hindu pushups
1 kip-up from the floor
x3 for warmup

WOD as rx'd: 17 rounds + 10 dl's.

cfwu x 3 (1 rd of BE--guy jumped on the apparatus)

After I got done, I realized that I did Hang Snatches instead of Hand Cleans. No wonder it was so hard.

Completed 6 rounds, plus 10 DL and 4 HS.

Bloody 'ell.
15 full ROM rounds, i've got forearms like popeye n' still feel it slightly!

This was deceptively evil. When I first saw it I thought it wouldn't be that tough.

Did 14 complete rounds; traps and grip were on fire. Do we have a name for this one?

Did 9 full rds for my first ever WOD. HC's smoked my forearms! Looks like from other comments that is pretty much par for the course. Anyone else having trouble typing?

I would like to know if anyone in this CrossFit Community has experienced migraine headaches after any WOD's. The migraines I have had started with auras and then turned into a headache. If you have had a migraine similar to mine, do you know what they are caused by and is there anything you can do to avoid them besides not doing the WOD?

9 rounds as rx'd.

The First Law of Crossfit states that, with a few exceptions (e.g. Linda), the difficulty of a workout is inversely proportional to how easy it looks.

9 rds. + 10 DL

9.33 rds

Spence, check the message board (link on upper left of main page). You can use the search function and get some good info.

If you can't find anything, then post the question in the injuries forum.

My initial questions would be in regards to dehydration, then blood pressure.

Drink water, take fish oil daily. Go slow and figure out which exercises exactly make your head hurt.

6 rounds + 10DL

20 rounds exactly! This one was a smoker! Lucky I had Darth Veltri leading the way. He got 20 at 19:30.

cfwu x 2
WOD with accidental inclusion of Hang Power clean v. a full squat catch.
Got to 15 with 10 deads, and 3 more hang power cleans at 20:00 exactly.
Didn't go in with a "cheatin' heart" but realized afterward I only did "hang power cleans" not true "hangs", so I should have been finishning my cleans in a deep squat. This would have taken a lot of effort and my sets would have been a lot lower I'm sure.

Thanks Chris, should have checked first.

Does anybody have any opinions on kettlestacks vs. kettlebells? Any info would help. Thanks.

7 rounds + 10DL + 2HC

12 complete rds.

as rx 17 rounds

**********NOTE***********
Make the squat clean your default clean.

When we want you to go only as deep as you need to catch the bar, we'll ask for a powerclean.

Comment #36 - Posted by Coach at January 18, 2006 08:08 AM
***************************

Feeling week and tired today. BTW=150. 68# barbell. Deep squat-cleans and full ROM on everything else. 11 complete rounds. Blah.

-D.

Used 30kg and ahd to do Hang Power Cleans (HPC)

20 full sets + 10 D/L's + 3 HPC

Deceptive workout. I shoud know by now that if it looks easy Im going to get my arse handed to me on a plate

11 rounds, 10 dl + 3 hc
grip was most limiting factor. Jiu-jitsu last night def did not help. Great work out

20 rounds w/squat clean
Kelly Moore your an inspiration...I wanted to quit after 5 minutes but I wouldn't let you beat me on this one. Keep up the good work.
Josh

woah, what a way to come back after a two week break

60 abmat situps

10 rounds, last round of cleans were a new level of pain

rock on you guys

Official Warm-up and WOD

As Rx'd 13 rnds + 10 Dead Lift + 8 Hang Clean

Horrible at O-lifts and stopped at 3 slow careful rounds which took me about 11 minutes.

Then decided to do about 6 - 60 meter sprints after reading the CF Journal this morning....

15 rounds, just under the buzzer... what an a@@-kicker!

Used two 35# KBs
10 Suitcase DLs (narrow stance)
8 Hang Clean (wide stance)
6 Push Presses (alternated wide and narrow)

This is a very good combo of exercises. I'll do it again sometime! Just not too soon...

Tom

New to crossfit, love the wod's only did 8 rounds and could not do anymore.

9 rounds

Taxing...

17 rounds. Forearms feel like Popeye's!

16 rds. in 19.58

I don't know how many of you are familiar with Elaine Scarry's book The Body in Pain, but if she ever makes another edition she needs to add a chapter on Crossfit. When the rest of you were talking about the extreme fatigue of your forearms, I had no way of empathizing with you because I had not yet experienced the WOD. Only now, having gone through the same trial, can I really know what you were talking about.

10 sets in 20:01. Great Pump.

30 year old male. No broken sets.

10 sets in 20:01. Great Pump.

30 year old male. No broken sets.

14 rounds

My forearms are screaming!!!!!

BW- 225.5 BF- 21%

comment #183 LOL i like that man, i only did 9 sets and my hands are shakin

9rounds + 10deadlifts
WTF?
chris

12 rounds

1 1/2 hrs. tennis to warm up followed by
10 rnds. plus 4 DL

7 rounds

cleans were the toughest but finally had good form

CFWUx2

BW - 155
55lb bar

8 rounds + 10DL and 8HSC

20 rounds w/squat cleans
Josh Everett thanks for the help.

CFWU - back ext.
As Rx'd
13 rounds + 10 deads, 3 cleans

The only weighted item I had available was a 35 lb. dumbbell so I changed the workout to:

10 - 35 lb. dumbbell swings
6 - 35 lb. dumbbell pushpresses

I managed 13 rounds and finished up with a couple of minutes of jumping rope.

First wod I couldn't get into. Didn't have a lot of energy. 8 rounds with 95#s.

At more than 1/3 my BW 65lbs got heavy fast!

11 rounds. The hang squat cleans burned me out fast.

wanted 10 rounds, but only got 9...

13 rounds, really pushed myself to get the last round done under the 20minute mark.
I got more wierd looks in the weight room today than I ever have, something restrained me from turning around and asking everyone watching me of they wanted to join in and see how they fared.

as prescribed.
12 rounds plus 10 deadlifts.

Executed the WoD in 11 full rounds. More rounds possible, but small rest breaks taken.
-Additional basketball shooting practice for league.
-Additional med-ball sit-ups.

Holy Cow! I sensed this was me walking into an ambush - just didn't know what form the ambush would take. Forearms feel like they're in a vise, winded, cramp in foot. Form was great throughout, though. Eight rounds - I'll be back.

9 rounds + 10 deadlifts

This was much more difficult than I imagined - took small breaks after completing the 3 exercises.

CFWU x3
8 rounds

10 full rounds plus 10 deadlifts. As RX'd.

Thanks to everybody at CF.

12 rounds all done single arm with a 1.5 pood bell. Swapping hands at the end of each set.

P-Press gave out in the end. managed the first 8 sets without a break.

Then did assorded KB drills and a bike ride.

CFWU X 3
WOD:13 1/3.
FOREARMS SLOWED ME DOWN.

14 rounds of hell!!!

I wish someone would have warned me that I would have to grip the steering wheel with my teeth. Next time, I'll take a cab!

Didn't go into a deep squat with the cleans (like the gal in the video) but pretty close to parallel on each set.

Fist WOD (out of three total) I didn't have to modify. You people are sick!

If we have to do chin ups tomorrow, someome's getting a nasty email! j/k

Got some funny looks from the peeps doing their usual tricep kickbacks and dumbel curls.

23 rounds as rx'd
Fitz nice work!

10 rounds but done as second session of the day (after morning stair running plus midday gripwork)

good to hear others grip was shot! grip was what let me down, thse DLs gave a wicked pump!

CFWUx2
WOD: 10 rounds + 10 DL + about 16 sec. to spare.
Still learning hang squat clean; those were kind of a weird mix of hang squat cleans and hang power cleans.
Good forearm pump.

13 sweaty rounds

Anthony (BW=180)
Notes: as rx'd, sprained thumb was limiting factor
Score: 15 rounds + 10 deadlifts + 4 hang cleans

Jodi (BW=110)
Notes: as rx'd
Score: 7 rounds + 10 deadlifts + 7 hang cleans

In the immortal words of Nigel Tufnel, mine went to eleven.

Subbed 135# on deads for rounds 1-9. as Rx'd for rounds 9-13. 13 rounds in 19:20. Lower back was barking! Using hook grip was key; starting to get used to it.

7 rounds with 40 Kilos. Kills the wrist!!

14 rounds

Pat Ryan

CFWU x 2

WOD = 80 lbs @ 8 rounds in 19:58. Not a moment too soon. I bow to the WOD. All hail, WOD!

as rxd
Jeff - 17 complete rounds
Connor - 13 complete rounds

9 rds as rx'd
+ 10DL/3HC

As rx'd
7 rounds + 10 DL + 2 HC

Followed by POSE drills and short runs.

BW 61kg
Used 35kg of weight

10 rounds, forearms were the weak point. I had to drop the weight half way through the cleans for nearly every set after the first three.

14x with 50 pounds

24 1/3 as req'd

cfwux2

65# d/l 10 reps
65# hsc 8 reps
65# pp 6 rep

10 rds + 10 d/l in 19.52.32

Matt G- I just spit up my coffee bro! That was great. Did you see Turbo there too?

Group Moffett completed 15 rounds of the WOD

8 Rounds plus 8 Deadlifts
45#

16 1/2 and I'm old and injured and weak. Why are people posting a different number for dead lifts or a separate number for deadlifts? I thought it would only be one number.

10 rounds + 7 DL

Used the 45lb bar. Did 2 sets w/ the 45 and then went down for the PP. Feeling kinda like a wus now because I didn't suck it up and use the 45 for the PP. Not sure the weight of the little jagged bar + 10 lbs, but definitely easier than 45.

Wrists are jacked.

8 rounds
1st 7 were with the 45# bar
8th as RXed...

17 + 5 deadlifts/4 hang squat cleans/3 push presses.

Spence #160

I get 'em occasionally after hard workouts... I still don't know what causes them. Ibuprofin and vitamin B-12 have helped. I'm going to take this to the injuries board.

13 sets 20:30

30 rnds as rx'd

forearms wiped out

Spence #160:

I too get headaches after some WODs.

From experience and visits to physios etc it is caused by tightness in the traps, rhomboids and various muscles in the neck. This causes a pulling on the muscles linking to the base of the skull creating tension and a "cerviaclegenic headache" (origin at the cervical spine)

stretch out your neck, back and shoudlers well after WODs, drink water and mainatain good posture. by slouching you will put more pressure on the neck in order to hold it up.

i am by no means a professional in this area but have suffered from migrains since being 10yo.

hope this helps.
-j

I never thought I would be in the middle of a WOD wishing for pull-ups. This one sucked and blew at the same time. Sucked harder the second time.

AM WOD: Unit PT as rx'ed:
Me: 18 rounds
RC: 17 rounds
LB: 22 rounds (First ever CF WOD)

PM WOD:
repeat as rx'ed:
Me: 14 rounds (Felt horrible, forearms done!)
Wifey: 14 rounds w/ 45lb bar

(Comment 132) Marge, good job. Anand, stop whining!

bw=140lbs
used 55 lbs for WOD, 20 rounds
Could have pushed for at least a fraction of the 21st round but happy with the 1 round/min I got through

11 rds plus 10 DLs as rx'd

25 rounds as rx'ed
BW 190, Hook grip was VITAL!
Made an appointment to see the Chiro next week

10 rounds, 10 dl's. Noticed that poor form was immediately punished. Good workout.

Good workout. It looks a lot easier on paper. I used to be into the bodybuilding exercises. I have never sweat that hard during a workout inside a gym. These workouts have made me a believer in the crossfit system.

as prescribed, 10 rounds + 6 DL

most cleans were squat but somewhat shallow, although they were good for me; still catching too high and sinking into my squat; early arm-bend seemed like it was getting better (thinking "stomp" helped with this, too, for some reason); a few ended up being power, but I still counted those; DL form was too far forward (not against the shins; wasn't able to fix that without banging myself up)

BWt = 157

I don't know about everyone else, but it wasn't my forearms that got to me. My hams and thighs were shot afterwards. I guess that's what I get for doing full squat cleans.

11 as Rx'd

10 rounds (in 19:50) completed
due to

a) I suck at cleans..
b) my forearms were wiped.

I did manage to complete the next level of 30 reps on Bench press.. this time at 155 lbs.

12rds + 10 deadlifts of
deadlifts 65lbsx10
hang squat clean x8
push press x6
basketball x 25minutes

BW:360

as rx,d 12 rounds 10DL 2HSC, did first 3 rounds all as sets of 10 (can,t read directions very well),almost tossed-um after my w/o, yes Mr pukie. Coach RIP dorve up about the same time and said don,t do it, so I held it back. Great w/o

15 rounds as rx'd.

Whoa!

15 + 10,6

Hand strength (or lack thereof) became an issue around round 9 or so. Let's try this one again in a month or so.

as rx'd

20 rounds with 10 dl and 1 hangclean.. hurt alot.. made more so by the gazzilion miles i've been running to prep for my marathon..

bring on tomorrow

is there any absolute deffinition of what defines a chin up VS a Pull up.
we have been having an office dispute over hand position.
please reply a guy faces getting shot in the back with a rubber ball from a wrist rocket (sling shot) over this.

Oops, forgot to mention that I did it w/ 2x30# DBs.

Barely 12 rounds.
I did another 10 to see how long that would take, if I finished, etc. - 30 min.
Wow, to those who did 2x what I did!
Great workout, 65 pounds, total 480 reps, that adds up!
Thanks Coach.

1 mile run 8:10

6 rounds as prescribed
1 round deadlift
20 minutes

I suck
Must work harder!!!!

cfwux2

Hatch Squat Program
BackSquat
5x135
5x135
5x145
5x145
5x145
FrontSquat
5x105
5x105
5x105
5x105

WOD as rx'd:
10 rounds + 10DL + 4HC

great workout!

8 rounds plus 10 deads and 2 cleans
WAY harder than I thought it was going to be. I thought I had a really off day but seeing that some other folks found it difficult too makes me feel much better.

12 rounds at 19:52. Used bare bar (45#). No grip whatsoever afterwards.

No acces to a bar or wieghts so i sub 1/2 Barbra in 18:36:65. Did a new PR on pull ups for me 8 straight without stopping. Rest was jummping to complete them. Also new record for me 1st time in 4yrs BW was under 240. Wieghed in 238.5 before WO. On the way to 200. Thanks CF.

Tastes like burning!

My forearms are fried. I got 7 rounds in. The 2 mile run and argument with the Sprint guy in the middle did not help. I used 95 pounds for all rounds. I will get more next time. I think I could have gotten more.

As rx'd
14 rds + 10 DL + 5 HC.

13 rounds

DL - 7 rounds
HC - 7 rounds
PP - 6 rounds
3 weeks off is like starting over.

I got 5 rounds out of the way. Along with the CF Warmup, I'm going to be aching tomorrow.

The thing is, I just started to work the night shift at a major home improvement store and I definitely am having a hard time transitioning with the sleep and lack of energy. However, these workouts are refreshing and I hope to get higher levels of energy as time goes on. Anybody out there with any sort of advice/experience on the matter?

Thanks and keep it up guys.

11 rounds exactly.

20:00

65lbs
10 deadlifts
8 squat cleans
6 push press

8 rounds + 10 dl

best set of squat cleans i have done. really felt the pull after the initial dip & could find the slot to drop into under the bar w/ good balance. will work this again the next few days to continue improving form. tape thumbs next o-lift session.

15 Rounds with Hang squat cleans + 5 Deadlifts

18 as rx'd
started losing my form on hang cleans by round 13... had to take about a minute break.

18 as rx'd
started losing my form on hang cleans by round 13... had to take about a minute break.

This is my first week doing WOD. Did 10 round w/65# Forearms will be shot tomarrow-Did not feel the deadlift much-PushPress was very tough at the end

13 rounds at 19:15 mins and then had to sit down before I fell down!!! Absolutely loved this one! Recovered for 10 mins and then went and ran for 3 miles for my last run before my race on Sunday...

Chin-up is palms facing you and pull-up is palms facin away. These and many more can be answered in CrossFit FAQ

post #115
our hearts are with the ones he leaves. Corporal Paul Davis, peace of the L-rd.

10 rds, 10 DL's

Up there with my favorite wod's. Coach, thanks. Thanks Cf'ers.

3 x CFWUs as RXed

11 rds, dead on...grip strength was limiting factor.

bw 180#

As RXed

18 rounds

WOD was #2 of the day

15 rounds. This was a good, but deceptive one. Man I hope I can grip my beer later.

10 rounds as perscribed.
awesome workout.

Ruby- 7 complete rounds + 5 deadlifts

Dave- 13 complete rounds + 10 deadlifts + 8 cleans

Dan- 9 complete rounds (1st WOD!)

Vanessa- 9 complete rounds + 10 deadlifts + 1 clean

Ripped shorts at bottom of 5th DL in 10th round, going commando, lots of ladies around, stopped WOD.

Result: 70# for 10 rounds and 5 DLs in 18:40

10 rounds

19 rounds even as Rx'd

I was on a pace of 1 round every minute up until the 10th round. After that point I needed to take a break for a few seconds between the DL's and the HC's. Good forearm workout.

8 rounds w/45lb bar

as prescribed

9 rounds

Got in the gym last and left first...felt like the President....except a lot sweatier!

Cheers!

9 Rounds in 19:07. Stopped because couldn't feel forearms anymore.

Today was my first day trying the crossfit WOD. I am never have felt so weak(I need work). I think this could be a horrible and wonderful thing.

As Rx'd:

Dad - 11 rounds complete
Justin - 16 rounds complete, +10 DL, +1 HC
Chris - 14 rounds complete, +10 DL
Russ - 17 rounds complete

Forearms smoked....beauty WOD.

14 rounds

had to use dumbells, on the road, in hotel gym...

9 rounds as rx'd.

12 rounds
+10 DL +8HC +2PP

First week of crossfit and I love it. Can't wait to see where I'm at in a year.

#264

Hey Jose. I used to own a 1-9 AM shift in a newsroom. Never in better shape in my life!

I would stay awake to do cardio from 11-noon I'd eat then sleep from about 12:30-9 or 9:30, get up and then I'd lift weights from about 10-11. Eat, read, e-mail and putz around until work.

I find working overnight means I would have to sleep more than my usual 7 or 8 hours. If I had to do an evening event, I'd sleep from 9:30-5 or 6 in the afternoon, and I would do whatever event and take as long a sleep after as I could afford.

Good times!

As Rxed
14 Rds + 10 DLs

11.5 rounds. I haven't worked out in a week due to a cold. I can't remember the last time is was breathing this hard. Great workout.

20

12 rounds, 10 dl as rx'd ... 19:50... forearms just totally torched... should've seen this one coming what with the grip king lifting pic from the rest day pic... HOOAH!!

As RX'ed, 10 rounds.

Seemed to get to my forearms the most, during the cleans. I was also lowering these carefully, to avoid repeating my shoulder injury of last month.

After this, I went and swam 2500 yards at Master's. Fun!

Workout#1- 5k
Workout#2- 1000yd swim(500css/500 intervals css)
Workout#3- CFWU x3(sub ball push-ups for pull-ups)
Burgener Warm-up
WOD 8rds(85lbs) I suck!

Wanted to go slow so as not to inflame my knee anymore. That didn't work. Still aggravated it. Was able to keep good form on all but the DL's. 1/2 way through, I realized I was doing 85 lbs. Not 65. Oh well, if you can't be smart. Be strong. And if you can't be strong...

13 rounds... Could have finished more rounds if forearms would have stopped burning, a little fatigued from last nights heavy deadlifts too.

A whole lot of sweat and some fresh skin rubbed off at the base of both thumbs. Man you gotta love this stuff.

16+10 DL

16 rounds....forearms were on fire

Complete as many rounds in 20 minutes as you can of:
67 pound Deadlift, 10 reps
67 pound Hang clean, 8 reps
67 pound Push-press, 6 reps

8 rounds, 10 deadlifts and 2 hang cleans

As RXd. 12 rounds, 10 deadlifts, 4 Hang Cleans. No broken sets, though there were signficant pauses between them. Thanks, that was fun.

10.

That was freaking amazing.

10 rounds + 10 DL + 1 HSC, as prescribed (with hang squat cleans)

12 rounds and 10 deadlifts.

7 rounds.

Tad #252
I believe Frederic (sp?) Delavier, in his book Strength Training Anatomy, defines a pull-up as an overhand grip and a chin-up as an underhand grip on the bar. Hope you don't get shot!
P.S. I believe the Crossfit definition recognizes no such distinction, instead it's just get your chin above the bar 'by any means necessary.' For instance, you can refer to the Fran videos, Greg does underhand while Josh does over.

7rds as rxed

16 rounds, forearms fried

Burgerner warmup
WOD:
8 rounds, 10 deadlifts

55 pounds rather than 65

Cool down with 3 rounds of:
10 24 inch box jumps
10 KBells

9 rounds.
Just got my first 300 lb. oly weight set this past weekend. This was pretty much the perfect workout for me to start learning the movements. By the end of it, I felt comfortable with form/technique and next time I'll be rippin' from the start. Maybe I'll even try again this weekend.

This was my first CrossFit WOD. I completed 9 rounds. Almost quit after 8, with 2 and a half minutes left, but pushed for one more. Despite the shakiness (and near pukiness) upon completion, I feel great. Hell of a workout.

7 rounds as rx'd.

13 rounds with 10 dead lifts. Could have gone harder. Goal next time: 16 rounds

10 sets
+10 dead lifts
+8 clinges

next time going for 13

20 min run

15.91km bike ride

WOD completed 11, add 10 reps deadlift and 5 reps hang cleans

GTG
pull ups 33
dips 34
sit ups 180

A sad day for the warriors of the PPCLI. May the injured recover and return to their comrades quickly. And their comrade watch over them while they complete their duties. Ducimus.

7 rounds wasn't feeling it.

Me - 10 rds as RX'd.
Michael (16 year old son) - 10 rds as RX'd

Michael was pushing me hard - not sure I would have hit 10 without him there. Afterwards it was my time to push him. We were both definitely hurting afterward.

Rick

As rx'ed. Killed me in Dallas before my flight home.

cfwu x3

6 rounds

Puked during round 4. Kept Going.

Get Some.

11 rounds and 10 cleans as rx'd

11 rounds with 55 lbs.

It's a good pain...

2 full rounds of CFWU

9 rounds as prescribed. Coming off of a cold, just did not have it all in the tank tonight. Oh well!

Warm up: 25 min TreadClimber
1 round as Rx
Wussed out;
4 rounds @ 45#, 10 min

Gave up, made kids lunch
Came back, finished 6 rounds in 10 min

Soccer practice, dinner, put kids to bed,
5K 25:08

12 rounds
I found my early efforts to do great form with hanging squat cleans quickly degenerated to power cleans. By the end my hands were so cramped I felt I could hardly hold the bar. Great workout!

Seemed really easy when I read this one- I thought 20 sets would be a reasonalbe goal. I should have known better.

15 complete rounds, plus 10 deadlifts.

23 complete rounds...

12 rounds + 10 dl's

23 rounds

18 rounds

as Rx'd
me-18 rounds
collin-18 rounds

this one was almost as bad as "Barbra"

12 rounds +9 DLs
as rx'd

8 rounds. hang cleans (and anything else resembling a front squat) are my bane, so i took my time on those -- which just made my grip die that much quicker. d'oh!

11 rounds with 45#
Wish I hadn't already cooked my grip with two hours of bouldering yesterday . . . ouch

BW 190
Monday's Push/Pull/Squat wod:
As Rx'd 15:34 -mostly deadhang pu's

10min Rest

Today's wod as Rx'd:
15 rounds + 10DL + 2Hang Cleans

Those were fun to mix together!

whoops..i mean't pull/push/squat

19 rounds plus 6 dl's.

CF WU x3

WOD with two 30 # Bells, 8 rounds in Twenty.

My time far from impressive, still it feels good to be back.

Warm-up
2 minute jump rope
10 band-assisted pull-ups
10 KB squats

Workout, as Rx’d: 3 rounds + 10 DL + 5 Hang Cleans

20 KB Squats

My Clean is still hampered by my inability to squat correctly. On the occasions I tried to squat all the way, I found myself either off my heels (significantly) or having my knees bend inward. So, for the most part, they were Hang Power Cleans.

team tikrit:
mfbunch: 8 rounds plus 10 dl-worked on form which was the intent but still much harder than i anticipated! having a lot of problems letting my hips sag forward
joeyd: 9 rounds-knee pain about mid-way through
in the process of recruiting a new member of team tikrit (a group)-sgt hicks was going to join us this morning but we switched things up, slept in and didn't start until 0600

13 in 20:00 even

subbed 40# DBs
clean movement with DBs is a little off - watched video of greg doing 11/15 WOD - so that helped

7rnds =10dl and 3 hsc
working out at 1230am - not good.

thanks!

7 rounds.

First the good news: AS RX'd with 65# bar

"Bad" news: 4 rounds, 10 DL, 7HSC in 20 minutes.

More Good news:

DL unbroken all sets
HSC 4, 3, last 1 to rack for PP
Push Press unbroken. All. Sets.

The weight was challenging, but intensity was there. Huffing and puffing the whole time.

Keeper.

Suggested name: 1 bar of death.

ps

AS RX'd.

13 Rounds & 10 DL's, 8 Full Hang Cleans, 2 PP
Weights as Rxed

Used 55lbs
8 rounds + 10 DL and 4 hang cleans.

Forarms didn't like this one

10 rounds, plus 10 DL and 8 HC.

14 rounds + 10 DL

Same as everyone else.....my forearms have the arse with me....

11 rounds and 10 min in the pool. My grip was shot by round 10.

2 x CFWU

9 rounds. Could barely hold the bar at the end. Good form throughout.

11 Rnds as RX'ed

#12.1 as rx'd....sore this am, looking forward to todays wod.

10 rds plus 10 DL at 65#. HSC really got me - forearms, heartrate, trying to keep "decent" - still not good - form.

10 rounds finished in 19:22 and there was not going to be an 1th set. 33 male 5'9" 170 lbs.

This is my first week on CF. My forearms are wearing jerseys that read "He Hate Me" after 14 sets w/ oly bar only. This is the highlight of my day.

cfwu x 2

30 lb dumbbells.

7 rounds.

11 rounds + 5 Deadlifts

Forearms and arches in my feet are burning.

cfwu x 2

as rx'ed:

9 rounds

I really enjoyed this one; my forearms did not.

Troy #26 - Yowza, bet that made a racket. Glad everything's okay! Looks like there's lots of fun to be had on that thing (and calluses to be torn up.)

CFWUx1

13 rounds + 10 deadlifts. Had about 30 seconds left at the end, but hand & forearm fatigue was the limiting factor; couldn't face another round of cleans.

Forearms, quads burning.

17 rounds, forearms about to explode!

8 rounds using 40 kilos

Okay this is another one of those workouts that you look at and say how easy. Then you realized very early on that there are no easy workouts ha ha.

17 Rounds as Rx'd

What, no Pullups the last couple workouts? I've got a bad feeling about this...

12 rnds
10 DL
3 HC

Used 30 lb DB

To many beers at the hockey game last night.

11 rounds flat. Forearms were burning and you people getting 19 rounds amaze me.

9 Rounds.
Interested in all the comments about forearms. I found this one to be a quadriceps killer, with a little bit on the traps. Weighted squats, followed by leg driven push presses... I suspect it has to do with the grip on the bar when doing the cleans.

8 rounds + 10 DL and 4 HSC

Forearms were my weak link, but whole body is smoked.

did 12 rounds, first 10 min using squat cleans, second 10 min using power cleans.

16 rounds with a minute left. to weak to continue.

9 rounds.

10 rounds

10 round as r'xd

6+ rounds
Used 2-30# DBs as the gym would not let me use their 1 barbell for 20 minutes straight. This was a pretty grip and aerobic intensive WOD.

5K run @AHR 155
then WOD:
14 rounds

runs still difficult because of sinus surgery 10 days ago. I am starting to feel better.

22 rnds, 3 dl's

Could not go to gym so picked up a long piece of metal pipe. Guess it was 10lbs. Would have used 20 lb bar at the gym.

2x32.5 dumbbells, dropped to 2x30 during rd 7
8 rounds + 10 DL + 2 HSC

9 rounds plus 10 DLs (cont'd on to complete 10th round after time) - callouses and arms burning! That weight is deceptive... Still followed up with three sets of bar dips, crunches, rowing machine, and daily run with dogs.

8 rounds + 10 deadlifts.

18 rounds - about 5 rounds were squat hang cleans, the rest power hang cleans. Also alternated btwn dl and stiff legged dl

Xfitting for 7 full weeks now, 5 on 2 off. I finally did well on one of the WOD's.

24 rounds in 19:54

finished five rounds in 2:47 and chipped away 2 at a time after that. Forearms fried and the bottom of my feet burned like Hades.

187 lbs 5'10"

deadlift 410 squat 315 (ass to the grass)
Bench 265
Lovin' it!

Matthew: 15 plus 10 deadlifts at 60lbs.
George: 15 flat at 55lbs.

first wod in 2 weeks- it showed. 8 rds.

15 rnds, could of been 16 rnds but I lost count. Forearms are toast.

Used 95lbs, full squat cleans. Don't know what I was thinking.

11 exhausting rounds

As Rx'ed.
Rounds done: 10

as rx'd

11 rounds + 10 d/l + 3 cleans

as with most people forearms and grip toast.

20 rounds

16 + 6 DL (back gave out with a slip of the disk - Got sloppy - bad form will kill you)

15 rounds + 4 DL as Rx'd

10 rds first wod post

13 Rounds.

I thought grip might have been an issue since I did high rep kb snatches this morning, but it wasn't too bad.

CI

WOD

7 rds

0600L KAF

11 rounds plus 8 dead lifts.

correction...12 rds.

a day late, a WOD short...

CF WUX2, then WOD - 6 rounds, in 20:30. I think it was 6, anyway...may have lost count. these oly lifts are not my strong point, but i'm learning and amazed how much they work me.

anyway, afterwards, I did 3 sets of reverse flyes, (21-15-9) with 70-80 lbs, and 3 sets of 10-12 ring dips, ring pushups, and ring supine rows (heels on floor, rings 3-4' off floor).

As Rx'd: 7 rounds (done 3/3/06)
Had to stop frequently due to screaming forearms! Great cardio too. Really thought I'd get a better score.

Since I was a day behind, I also did Friday's WOD right after these (will post on 3/3/06 WOD). Finished with 50 unanchored sit-ups on mat.

10 rounds + 10 deadlifts, as RXed

7 +10 dead lifts and 4 hang clean. first time for the hang clean and push press - YIKES

7 +10 dead lifts and 4 hang clean. first time for the hang clean and push press - YIKES

I want to make it...

400 even posts. That's got to be some kind of record.

CFWUX3
WOD 17 rounds, first 5 with 75# instead of 65# At round six I realized that I'm not a super human.

14 rounds even.
Couple days late. still fun

Mike:
13 rounds + 10 dl + 2 cl, as RX'd (full squat cleans).

Olivia:
9 rounds + 10 dl + 3 cl @ 45# (full squat cleans).

10 rounds + 10 Dl's

5 as prescribed.

Plus CFWU
Stellar

I got 15 rnds, all squat cleaned.

Nicki troopered through with 9 rnds with the #65 and all squat cleans as well.

7 rounds +10 d/l. Finished and realized I'd done all full cleans vs hangers. Might have gotten another round...or not!

11 Rounds.

10 sets complete could have done more but was switching out sets with Ryan, so didnt get as much as could have been done, but man am i sore today!!!

Hey gang........behind on my posting, but I have been doing my WOD's....this one I had to do half the weight working on getting the technique down not a pro yet!

Couple days late, 2nd WOD today.

13 rounds plus 10 DLs (all full squat cleans).

Grip did become a factor in the end.

14 rounds as rx'd.

15 rounds completed as required, forearms were screaming

10 rounds

Forearms a bit taxed, mostly shoulders were cooked and out of breath.

30 kilos

6 rounds + 2 deadlifts

All about technique for me and making sure I'm doing each lift correctly.

As rx'ed: 10 rounds + 10 DL's with full squat cleans

Hello everyone!

Here are my results

Complete as many rounds in 20 minutes as you can of:
65 (30kg) pound Deadlift, 10 reps
65 (30kg) pound Hang clean, 8 reps
65 (30kg) pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

My wrists where killing me which made this really difficult have an injury in my right wrist.

Rounds = 9 and 10 deadlifts.

London Crossfitter!

Did this CF WOD on 3/4/06

Modified as follows to save a flaky back.
Dead - bar to milkcrate (10 inches)
Hang clean - power cleans (no squat)

9 rounds + 5 DLs
J

****************************************************************13 +2 dl

Late post. Very fun. 9 rounds and some change.

11 rounds

Still suffering from a cold.
Did 10 minutes of rounds.

Dan
17 rounds
HR 155
BB #65

Monique
17 rounds
HR 143
BB #30

did 10 rounds.
been deployed past month and was unable to work out the entire time. Nice smoker to get back in the groove.

Jen:
5k row
WOD: as follows
65 lb dead lifts
53 lb hang cleans
15lb DB push presses
11 rounds in 19:30
30 min spin

back at it again...
11 & deads, 4 cleans
wow...

8 as Rx'd- trying to be careful of recent knee strain.

push press seemed light- could've used more reps.

7 rounds and 10 DL and 8 Hang cleans

As Rx'd except with 45 lbs, started out slow mainly working on form but picked it up at the end. Killed my forearms somewhat, but mainly it trashed my shoulders.

CFWUx3

As rx'd

10 rounds + 10 DL + 2 Hang cleans

This one is still building (gotta be a record: 429th comment).

As rx'd

12 rounds + 10 DL + 6 hang cleans

Like many a WOD, much harder than it looked. I was sucking gas horribly by round 4.

11 rounds at required weight

CF w/u
9 rounds + 10 DL
mix of power cleans and squat cleans -- more squat cleans in later sets
still working on form to go deeper

15 rounds with dumbbells totalling 65lbs.

15 rnds as rx'd. Grip gone...

12 rounds plus 10 x DL

sub hang power clean to focus on developing better rack position/flexibility

grip/forearms gave out first; clearly the weak link

13 rounds + 10 reps DLs

10 Rounds as Rx'd

I'm back after 2 weeks with the flu. NASTY!!

13 rounds