wow, great abs!

Nice abs.

I am not looking forward to this workout. I thought Angie was tough....

What kind of ball do you use on the wall-ball shots? It doesn't look like a medicine ball. Thanks

I logged on to check out Saturday's Brainstorm and found tomorrow's WOD. On the video, Dan you the Man! For tomorrow, I love the run spiced WOD; reminds me of my triathalon days. Everyone get a good night's sleep, except, of course, Kelly!

More running...so todays (Sat) 400 track workout was not a good idea?? Oh well..plan on mountain biking tommorow for a few hours...will see how the day goes...and my preaching from yesterday:

And the bartender tipped the glass under the tap, from which came the frothy substance in quantity. Loaded with color and tastefulness..and the bartender stood back and said it was good...go forth and multiply upon thy patrons.

From the Book of the Hot Wings, verse Blue cheese.

and yes...nice abs....think I will call up Beer Warrior and discuss 6 pack-abs over a nice Guiness.

I'm jealous Dan - that looks like fun!

John, now that's funny. Every day I have found myself logging in just to look at Kelly's times. I'm totally impressed every time I see what is posted, and find myself motivated knowing someone is able to kick the crap out of these workouts. There are some really impressive times posted by quite a few people, but I think Kelly has become the one person I find myself chasing. Not sure I'll ever catch up, but it's fun trying.

Dan :) That is too cool. You r the man! Hows the dismount coming along?

Two questions:

(1) What's a good sub for the wall-ball, in a commercial gym?

(2) What's the effect/reason of mixing running the long sprints with the more anaerobic stuff in-between?

Thanks in advance guys.

Oh, and just to mention it: my pull-ups are up from under 10 to about 17-18, and it's only my second month here. Whoo hoo!

Any Crossfitters in or near Columbia, SC? I'll be spending about 6 week there while on leave this summer.

Looking for a CF-friendly gym, good parks, and in a perfect world maybe a work-out buddy.

If any have any information, please e-mail me. Thanks in advance.

Matt

Mike, the FAQ gives a quick breakdown of how to use dumbells instead of a wall ball. I've done it a few times, pretty sure it's not the same at all, but at least I can keep moving.

The woman in today's photo looks like the same person from 17-Dec-2005...
http://www.crossfit.com/mt-archive2/001003.html

Don't know who she is, but she rocks!

Dan got some! Strong work, keep it up.

Nice pic, nice vid. Good work, folks!

But, hey, wait a minute, I thought this CrossFit stuff was too dangerous for anyone but genetically gifted 23-yr-old males! I guess they musta been wrong or something. These people seem to be thriving...

How far should we be throwing the wall ball. It is tough to determine from the video. Thanks in advance for the info. This will be only my second WOD after lurking for a while. My crew and I want to start doing this workout for a month to see if it will work for us.

Carrie- How you been?

Cknboy- The Wall ball is shot at a 10' target. Give the workouts a month and see what happens. But remember, Xfit is Dangerous. Just ask the NY Times or Carrie. =) Enjoy your Kool-Aid. Once you try it, you never go back.

Get some, Go again!

What lb ball should we use for the wall ball shots? Usually it says, no?

#16 approx 10'
#18 20lbs. medicine ball

I'M NOT A MACHINE!!!!!!!!!! WHAT ARE THEY THINKING! =)

Anyones back more stiff than ever before? Not sure if its from Helen or Angie , either way they were bitches.

Can someone please tell me what a "wall ball shot" is...it doesnt appear to be on the exercise list

Nap- Go to the FAQ

Am I the first one to post my score? hehe..theres a PB

Skip rope x 100
CF warmup
2 arm swing 1.5 pood 2x20
1 arm swing 1.5pood 10r 10l x 6
M-Press 32kg KB 3x4R/L
M-Press 24kg KB 6x6R/L
2 hand OH press 32kg KB 4x8
2 hand Tri extn 24kg KB 4x6
Around body pass 20clockwise 20anticlockwise..x 4 32kg KB
Under knee pass 3 mins unbroken x 2 (32kg KB)
Paralette HSPU x 4 full ROM - against tree
Paralette Push Ups Full ROM with toe points on basketball 6 x 10
50m burpee broad-jumps no rest (pain)
Skip rope x 100
500m river swim

2hr break

then 21:10 Wod...used 12kg med ball

the difference a training partner makes...today felt good, all of it

52 year old Dan, you are the man!

Wall Ball... [video] [slide show]

oops

24.00 The middle 800m is hard, especially if its uphill ! Subbed 55lb barbell for wall ball.

Looking at the enlarged picture, it looks like she has her feet in a strap, either for support or maybe to assist, which is cool, just wondering.

Nap... look again, it is.

14:20
row, pronated chins and 22 lb ball

After the WOD on Friday I felt perfectly alright, but yesterday I had fever and couldn't even get out of bed. Today I am much better, but I'm afraid I can't go back to training before thursday...

Well, have fun!

10kg D.B Thrusters for wall ball

Time - 17:35

bwt 142 lbs

16:48
subbed two 20# dumbbells for wallball

23:39

9min 17sec on angie. I'm a day behind though. i wasnt able to do the pullups due to breaking the bar the other day.

WOD at school gym

Run and wall ball shots as rx'd, pullups on assist machine. BWT=274.5

25:05 @ 153 bpm

Great workout. Brought the neighbor along. He was a quarterback in college. He was much faster. Gravity likes him better.

This is gonna be good after the "rest day" yesterday. 1400 could not come soon enough.

17:54

pull-ups and wall ball shots broken. Had to use a 18 lb ball. It's the largest the gym has.

Runs @ 10 mph.

Finally! Pull-ups!

curmudgeon, perfect name for a troll, good choice!

Awesome job Dan! As for the "old" lady in the pic (his words, not mine ;) Keep up the awesome work!

As for all of the questions, yes, everybody should check the FAQ, but here are a few quick answers from what I remember. The ball that is most-used is the dynamax medicine ball, though some people use the D-ball or a homemade ball. Default weight is 20lb, though you can scale as-needed for your skill level. The height is 10ft.

I would say the benefit of mixing the longish runs with the more anaerobic stuff is to gradually hit all of the major metabolic pathways during the workout, so you're getting a good dose of phosphagen/glycolitic with the wallball/pullups, then over the entire workout you start hitting a bit of the oxidative, but not to the point of decreased strength and power gains. Just my .02, which I have plenty of while rehabbing my shoulder...can't wait to get back in the full swing!

WOD as Rx: bwt 175

31:27

pull ups and wall ball broken

ave hr 155-170 and let it come down to 130's before starting next set to avoid pukie.

Been corss-fitting for three months and really enjoy the variety, intensity and efficiency. Hope to improve on time though. You guy's are inspiring.

17:56, as rx'd. I think the ball is 18.5 lb.

Jesse, #42
Nice explanation, and here i thought it was just to kick our ass!?!

Sam, #21
YES i'm glad it's not just me. Today is gonna hurt! but at least we've never done it before so i've not got a time to beat.

NEWMAN and Alleman,
your supposed to use a stopwatch not a calendar!!

water-ratt

16:20

Thanks, Jesse!

h-d wux1

400m run
50 wall ball
30 pullups
800m run
30 pullups
50 wall ball
400m run

total=21.30.32

23:34 as Rx'd.

17:48 as RX'd.

23.30 subbed thrusters for wall ball

When I saw the WOD this moring I knew I had to finish making the wall ball first. Measured on the scale it weights 9,2 kg = pnd 20,444 It is a cheap basketball willed with sand, sew the gap, put some extra glue on it and finaly surroundded it with duc-tape. Works like a charm. It took me about 2,5 hours to make.

WOD 22:03 min.

For later reference: WB: 1th 40+10, 2nd: 25+15+10, PU: 1th 15+5+5+5, 2nd: 17+5+5+5+4+4 (yes, I did 40)I started the last run walking like a duck.

Nice workout, again. Happy healty training
Johan

That's Cathy, the same 58yr. old athlete from the prvious photo.

Regarding comment #35. Cathy and I have been working together for years and her training has always been high-intensity, constantly varied functional movement. And I'm willing to place bets on her performance over yours.

For support we use the TRX system.It's an adjustable nylon ring system that makes scaling movements quick and easy.

Another Newbie Q:

When you are sore as hell, as I am, say, right now, is the better strategy to plug through the WOD at 100% anyway, or to hold back a little, hoping to recuperate for the next day, or the day after?

19:11, 1/4 and 1/2 mile sub for 400 and 800m
20# wall ball
ave hr- 161
Pleasantly surprised, was expecting 22:00. Reference comment 21- my back too. Think it was db swings.

Hey Gang............
How is everybody setting up their WOD's as far as location? When I do today's WOD,the track, the bldg for ball-wall, & the pull-up bar is far from each other.......how do you time it fairly? Should I time each individually? I'm finding it a little difficult on diff WOD's to set up a place..........HELP me I want to be a WOD addict!!!!!!!!!!!!

26:47
wall ball and pull-ups very broken

17:54 as Rx. looked easy, figured it would be tough.

The Whelp (pre-puppy) returns! (with my wife and one friend from Friday)

Jumping Pull-ups
3 Kilo medicine ball
Run as RX

Me 17:10
Wife 26:45 (2 Kilo Ball)her first X-fit experience!
Friend- I'm going to make him post himself!

Chocolate Milk = crossfit Kool-aid

Come join us in Louisville, KY!

Tommy A. - 16:47.

JT - a well-earned 28:59

Both used 11# only medicine ball (heaviest in gym)

Due to my extreme lethargy over the past week and my attendance to the very Un-Zone friendly BBQ festival, the goal of todays workout was punishment.
CFWU X 2
WOD As Rx'd 17:47
then
Deep deadlifts with 1.5 pood KB @ pullups for time. 21-15-9 5:22
then
25# manmakers & knees to elbows for time. 21-15-9 8:13
then
Max reps BW bench press (190) 18
Max reps BW squats (at this point I had nothing left and was running on sheer stupidity) 8

The next 2 days are going to suck.

18:00 on a treadmill and with my 24lb homemade wallball. Curmudgeon - come mess with this old man anytime.

15:13
Runs on treadmill
Wall-ball to 8 ft target(work out in my basement)

20:55

great workout design!

1 mile run to rec. center

50 45lb thrusters for wall ball
30 pull-ups. Last 20 assisted
.5 mile on indoor rec. center track
30 pull-ups assisted
50 45lb thrusters.
(all sets broken)

I was getting strange looks from the posers concentrating on their bicep curls. They thought the thrusters looked a bit "silly."

1 mile run home(barely). I hate 20mph head winds!

33:02

20:04. Used 2x15# dbs for thrusters and runs were mostly at 8.2 mph (took it down a notch in the last 400m of the 800m run). Pullups were sort of jumpers as my hand is still torn up from earlier in the week and the beating from kipping pullups would have been a bad and painful thing.

19:56 w/ 8# vest

400m
50 20# 10ft wallballs
30 pull ups
800m
30 pull ups
50 20# 10ft wallballs
400m

2nd set of wall balls scuffed me up.

21:16

Sub'd w/ 18lb med ball (all they had)

32:57

18# med ball
40# assisted PUs

WBs and PUs broken
runs on treadmill at 10:30/mi

had to wait in line about 3 minutes for first round of PUs

19:42

subbed thrusters for wall ball

final 400 was a shuffle, jog, walk, jog type thing...

cant run due to a cracked shin would 3 miles on an elliptical suffice for 1600 meter run?

24:50
500 and 1000 m rows
2 x 20# db thrusters
band assist pu's

trying to get back into it. I did the 1 minute pullup WOD (1 PU the first minute, 2 PU's the next, etc). I've gone down since my last run at it, only managed 13 this time (down from 15).

23:23 - pullups on fat bar, 10' 25# sandbag vertical throws with butt to ankles squat depth.

Runs were a mix of sidewalk and a muddy trail around the pond. Had to dodge doggy landmills everywhere - I wish folks would clean up after their dogs. No place to do real wall ball at the apartment so I did sandbag throws on my porch. The balconey above my porch is 11' high so I had a good idea how high I was throwing. Catching a loose sandbag is interesting, especially for a klutz like me.

Great WOD today...killer, loved it.

As Rx'd: (runs on treadmill, 20# med ball to 10 ft. target, kipping pullups)

Russ - 16:29
Justin - 16:48

27:35

30lb db thrusters

19:02
30lb dumbbells thrusters for wall ball

18:22

28:31

Had trouble getting on equipment. Once the indigs get in the gym it's pretty crowded. Oh well...

-Dennis

21:50. Subbed a 20# dumbell with which I imitated a wall ball squat and toss , not releasing the dumbell of course. I think the accepted substitute is a 40# dumbell which seems Stalinist in its severity. I smoked the 1st run in :90, but the "wallball," pullups and a 4 flight climb to the treadmill area slowed me up considerably on the 800 which was at 4 min. I needed short 10-15 sec blows during the wallball and kipped pullups as well. I'm as wiped out as i have ever been after a CF workout. I now realize that these workouts don't get easier, because you keep pushing yourself to shave time or increase weight. I smell hspu's for tomorrow.

nice, abs, sheesh! NICE BOD, PERIOD. You've set the bar high. Thank You

16:24
this one was nice

Anyone with a time below Kelly's had better print this page off and stick it on your fridge. You won't ever see this joy again.

It has shown however how we can slow her down sufficiently to feel good about our own times. That is by surrounding her with acres of dog poo when she is running in mud, make her chin on a fat bar, and finally make her throw a sandbag 11' vertically for wall balls.

:P

14:09

17 min ran around Sta 26 parking lot.

18:36 as rx'd

30 pull ups on rings, 30 on bar

21:07:75 as rx'd

400 meter 1:22
50 wall ball (Used 8lb. Medicine ball)
Pull-ups 8/7/6/5/4 1st set
800 meter 3:30
Pull-ups 8/6/1/4/2/3/2/3/1 2nd set
Wall Ball 2 x 25 throws
400 meter 1:37

Was gassed after this one!

Still not going for time, my main goal is to get through the workouts. I met pukie today on my last turn for the 2nd 400

WOD rxd:Subbed 80lb LatPulls for pull ups,Time 17:30,Found my hip realy hurts today OUCH!!!.Painting for two days yuck!Love you cross fit even in pain I look forward to my work outs.

Dave #71--

Do you have access to Concept II rower? If so, try that instead of the elliptical.

I'm 35 years old and thought I was in fairly good shape.....until I found this site. I can't believe I WASTED years in a conventional gym just trodding along thinking I was really doing something. This is my third week doing crossfit and have gladly ordered the journal. I'll get quite a return on my investment compared to the money I've wasted in Gold's Gym memberships. Have a great Sunday everyone.

Paul: 18:41
Jen sub 60# Assist PU, 14# Wall Ball: 18:17

34:15
800m,1600m,800m Bike Ride
11kg Wall Ball
pullups

Tough biking in the middle of yet another storm.
Double up on the bike distances seems to drag my time down.Trying to equate energy output between the two disciplines seems more to the point for me.
The broken,gasping sets of pullups and wall ball may have something to do with slow time too ;)

Florsie
I run outside my house, round the block, I measured 400 mtr. I throw the wallbal againt my outside wll and I made a pullupbar onmy attic. Go with your question to the messageboard.
Have fun

Kelly,
I realy can not imagine you being a klutz, realy can not!
best wish, Johan

CFWU- pulls

19:00
Run 400 meters
50 Wall-ball shots
30 Pull-ups (10 rest jumping)
Run 800 meters (only did 400 m)
30 Pull-ups (5 rest assisted by bench)
50 Wall-ball shots - broken
Run 400 meters

yahoo, I finished this one.

32 minutes
runs were on hills.
pull up assisted with band

BWT: 315 and hopefully going down. Noticing some change in stomach area.

WOD:
1:50 for first 400 m
~5 minutes for 50 wb shots and 3 sets of 10 pullups (Gravitron @ 160)
~5 minutes for 800 m. (Trying to avoid pukie)
~7 minutes for 3 sets of 10 pullups (Gravitron @ 150) and 50 wb shots.
Total time ~21:00. Pull up strength is increasing.

Matt - On leave from what? If you are military and have six weeks, good for you.

While in Charleston, there are a very few gyms to work out in (at least that is what I saw in 1998). The WEPSTACHARL in Goose Creek has a good gym for military personnel. It is on the main road heading towards the NUPC School.

Best wishes on a well deserved break!

Dan - Wholly moley!

Stuart

28.15
Totally gassed the entire time. Made some bad choices at breakfast. Tasty, but no energy!

STEVE LIBERATI

Age 26
BW 195 lbs

21:00 mins

Finished this one ...
Played 2.5h indoor soccer before though and upper body is sore from Friday.
400m 3.16
wallthrows 4.13
pullups 6.39
800m 5.17
pullups 8.49
wallthrows 3.58
400m 2.25
total ~34 min
This one was fun ;)

30:55

as rx'd save 4kg ball for wall ball

22:57

17:25

As Rx'd
sub 1/4 mile, 1/2 mile, 1/4 mile on treadmill

10.0, 8.8, 8.2 speeds
---------------------------------------------------------------------------------
stairmill 70lb vest level 7 42 floors, zero vest level 12 60 floors in 20 minutes

Sub'd a 30 mile bike ride, gotta start getting ready for those triathlons...

PPD Results:

Andy:
Subbed 20lb dumbells for med ball except last 5 (used 25lb'ers).

Matt:
Subbed 25lb bumbells for med ball for first set of med ball, then 20lb'ers, then 25's for last five.

Both are getting stronger on pullups however all sets broken.

Time: 36.38 for both.

great WOD pull-ups done w/green band
wall-ball shots 20lbs ball
all runs on t-mill
23:32 BW:355

26:17

subbed 25 b for wall-ball shots

19:18 as Rx'd

Nice to be back after a layoff from CF.

Might have felt better if Pukie would have come. . .

16:53

Used two 10lb dumbbells for thrusters instead of wall ball.
Thrusters broken into 10 rep sets
All pull ups dead hang
1st set: 6,4,5,5,3,3,3,1
2nd set: 8,4,3,4,3,3,2,3
Total time: 43:11

...I need to make a medicine ball...

19:16
pullups w/ rings

29:35 as Rx'd
Pullups with Green band
Wall-ball done with 10 lb ball
Shins are killing me.. I think I have something else other than shin splints going on here.

Hand trashed, shoulder needs a break, so I did a 5K for the first time in a couple months.
Time = 26:56

19:09

Runs on treadmill (7.03 m/hour)
Wall balls - 12lb. medicine ball
Pull-ups - straight and jumping (had trouble kipping 2day)

Great workout!

Ooftah.
Should have checked the xout before the 3 hour long run this am.
16:33
Had to substitute a soft sided cooler filled w/blankets and barbells for wall ball--def not 20# but the best I could do.
I hope I can walk tomorrow.

Time = 25:53
Avg HR = 148
Max HR = 170

400m @ 7.5 mph
50 20# DB Thrusters 15,5x7
30 Pull-ups Jumping 10x3
800m @ 7.5 mph
30 Pull-ups Jumping 10x3
50 20# DB Thrusters 5x10
400m @ 7.5 mph

Thoroughly smoked...

30:02
Homemade wallball 26#s.
Great workout for outdoors at the Park Trail.
Thanks CF an CF'ers.

Warmup - 10 minute jog with the dog and 25 situps.

WOD time - 21:25

Pullups with green band
12# Medicine ball

I thought I might have to walk the last 400m but I pushed through. I must have left my legs at the local 5K race I ran yesterday because I sure could not find them today.

baby is three weeks old. The lack of sleep is starting to wear on me. Feeling pretty crappy today.

I did kind of a half WOD.
Row 2 min.
25 wall ball
15 pull-ups
row 4 minutes
15 pull-ups
25 wall-ball
row 2 minutes

12 minutes.

Feeling less crappy afterward...but still crappy. Hoping the baby will sleep tonight.

24:03, not full ROM with squats on wall ball shots.

19:16- as rx'd except I don't think my medicine ball is 20#s. I did 3 sets of 225# x 5 reps of squats and 3 sets of 100# db shrugs x 10 reps and 2 sets of 20 situps and some curls to make up for the light weight ball(I think it is only about 15#s).

as rx'd 15:04

krista c
as rx'd 19:02

as rx'd with new homemade 20# wallball

21:38

bw 183

12:45:84

Subbed 45 lb barbell thrusters for wall ball
400 meter run
30 dead hang pullups
50 thrusters to parallel
800 meter run -this killed me
30 dead hang pull ups in two sets of 15
50 45 lb barbell thrusters in two sets of 25
400 meter run

15:55. Made a 20lb "wall ball" out of dirt, plastic bags and 100 mile an hour tape. I have to ask though, with workouts like this one and Angie, do you perform each exercise/reps to completion before moving onto the next or do it sort of like a circuit?

20:05 as rx'd

18:00 flat. Very tough workout. Completely gassed after this one. Floored for 4 minutes afterwards

Matthew 14:10.
George 15:45.
Used heaviest ball in the gym, at 5kgs. Must get dynamax ball.

Woowhooooo! I did it well I survived it

400 meter run & 12 lb wall ball 30x's & 30 jumping pullups = 6:40
800 meter run & 12 lb wall ball 30x's 6:10
400 meter run --I did this then my last 30 jumping pullups since I have to go a distance to get to the pull up station = 5:26

Total time = 18:16 however I had down time as I had to hike a distance from the trak to the pull-up station so I am not sure if I should have included traveling time also?????

Comment #125 -Andrew

Unless otherwise noted, you finish every rep of each successive exercise before moving on. Occasionally there will be workouts where you can partition reps as needed, but they are few and far between. It's an interesting experiment at times to do this with various workouts and take notice of the change of its overall effect on the workout. It can be quite huge, depending on how you choose to split the work up!

23:11 (on to the fridge it goes!)

sub'd 45# barbell thrusters for wallball (though not with a sandbag or butt to ankles)
Runs hilly, but not through mud or aound dog poo
Pullups broken and on a skinny bar

splits-
400M run: 1:49
50 thrusters: 2:59
30 Pullups: 4:14
800M Run: 4:03
30 pullups: 5:24
50 thrusters: 2:51
400M run: 1:51

Thank the Lord for dog poop, sand bags, and clumsiness:

23:22 as Rx'd.

Savoring the flavor.

I see that there is another Jay posting so I will add an s to my name.
19:05 only had a 5kg ball to work with will build one tommorow.
since I was running in the city I had to guess at the distance. did not have to wait for to much traffic.

About 45 min. (Really need to get a timer watch)
400 m at 1% incline 7.5 mph
45# thruster 10/10/10/10/10
Pull-ups 5/5/5/5/3/3/3/1
800 m run 1.0 incline 6.4 mph with pause midway
Pull-ups 5/5/4/3/3/2/2/2/2/2
45# thruster 10/5/5/5/5/5/5/5/5

How do people manage this in 12 min?

30:45
subbed 2 20# dbs for medicine ball.

warm up 10 laps around high school basketball court
bwt 237
400 subbed 5 laps around court
20lb wall ball 30,20
pu's unassisted 6 sets of 5
800 subbed 10 laps around court
pu's unassisted 6 sets of 5
20lb wall ball 30,20
400 subbed 5 laps around court
total time 27:50
regretting all the shots and beer last night all i can say is ugh!!!!
thx crossfit these workouts motivate me to get my lazy ass up even when i feel like dirt.

16:25.5

Adaptations:
Aerodyne rides
30lb Dumbbell Thrusters
Pull-ups as prescribed.

30:00 subbed 20lb dumbell thrusters for wall ball.

22:29

25lb home made wall ball

26:46

20:45
10# wall ball shots

400m run ; 50-20#d.b thrusters ; 30 pull-ups ; 800meter run ; 30 pull-ups ; 25 d.b. thrusters ; 400meter ; 25 thrusters ; 400 meters = 28:50 Then did deadlifts 205x3; 280x3; 290x1; 300x1; 310x1 and 320x1 Now I have to go paint my family room

was dan straped in or did he use straps?

I ment was he straped in for beginers or was he using hand grips for gymnastics?

21:31 - Did not do the last 30 pull ups due to the rather large piece of skin missing from my hand after the first 30.

24:02 as rx'd, wish I could use having to run from one part of the gym to the other as an excuse, but that part was actually a bit of a break...

34:51

Run 400 meters
50 Dumbbell thrusters to 9" stepstool, 23 pounds
30 Pull-ups (alternating grips every 5 reps)
Run 800 meters
30 Pull-ups (alternating grips every 5 reps)
50 Dumbbell thrusters to 9" stepstool, 23 pounds
Run 400 meters

15:51
400m 1:33
50 12# wall ball 12 foot target (35/15)2:07
30 pu broken kipped 1:36
800m 3:40
50 wall ball broken(did out of order wasn't thinking) 2:54
30 pu straight and kipped broken 2:03
400m 1:53

WOD: 15:30

"But remember, Xfit is Dangerous. Just ask the NY Times or Carrie. =) "

why is it dangerous?

broke a sweat, but workout was still pretty easy. doesn't compare to the murph.

19:04

19:33 as rx'd

19:48
Sub: Jumping Pull-Ups

CFWU x3(ball push-ups for pull-ups)

WOD
DJ :16::08

DJD :22

I subbed biking :02,:04,:02 at a moderate rate w/the tension on 14 for the 400,800,400 runs. Though I usually run them faster then that, I don't want to cheat my self. We subbed Thrusters for Wall ball(20lbs DBLs for me and 25 for DJD). I'm only able to go down to parallel still.

Feeling the effects from along weekend. To quote Tony B at the last seminar,"Some B@#*$RD put tequila in those Margaritas last night".

Get some, Go again!

as rx'd 16:41

Ran 2.75 miles with wife today...her prior best (just 2 weeks ago) was 1 mile. Mega super proud of her. Skipped the WOD, changed the oil on the bike.

27:00
Runs on treadmill, Wallball with homemade 22# ball.
Felt a bit weak today.

Dad w\o boys.
Ran 2k,
20 Wallballs w\ 15lb. medicine ball into air,
3 Chin-ups, 7 Supported pull-ups,
Ran 800m,

approx. 25 mins.

WOD

subbed 15lb dbs thrusters for 50 wall balls.

20:46

Thrusters took its toll.

0600L KAF

26:30

10lb wall ball

subbed rows for runs otherwise as Rx'd 24 minutes even

22:56 as RX'd

17:30

Had to sub 12 lbs medicine ball x75

cfwu x 3- pu
16:56
runs on treadmill
1st 30 pull ups broken into 3 sets of 10
2nd 30 pull ups 10, 10, 5, 5

29 mins.

Runs on treadmill (6.7, 6.0., 6.5), 15# med. ball to 10', all pull-ups kipping w/ varied hand grips. Callouses were a bit of an issue on the p/u's. Total cardio blast!

Another tough one here:

Dan (Dad) subbed lat pulls for pullups, did run and WB w/Dynamax 20#. Total time = 27:19. Wall Balls were worth over 10 min. of that. Tired.

Charissa (Age 10). Did lat pulls w/20 lb + friction and did squats w/bamboo 'bar'. First round ran 400/30 lats/50 squats, then 400, 25 squats/30 lats/ ran 400. Time 29:41. Again showing great heart. Was losing hope in the middle run and shortened to 400 and lessened squats, then got second wind and nailed the 2nd set of lats and the last 400.

Tauria (Mom). Did lat pulls with 50# + friction and used 4# Dynamax. Runs and reps as Rx. Time 31:38. Almost 11 min on ball shots, slow on middle run. Still getting used to XFit, but working hard.

Bethany (age 8) took a second rest day and watched baby Zoe.

Wonder what tomorrow will bring!

25:40

wallball 12 lbs (heavy as gym had)
pullups-- half reg-half jumping

BWT: 248

17:27 Sub 20# thrusters

17:21

Subbed 20# thrusters
Kipping pullups

team tikrit:
mfbunch: subbed elliptical trainer for runs (foot); time around 16 minutes-for the first time in about 6 months i forgot to stop my watch, guesstimate based on joeyd's time
joeyd: 14:20-pr'd for pull-ups on second set

Team Emerald Coast

15lb ball for wallball, Jumping and Neg pull-ups
otherwise as RXed

Anabel 19min
Yvette 19min (1st WOD, newest cult member)
Joey 14min
Jacob & Nick Skipped like lil' wimps but we will make em do both tomorrow!

"The floggings will continue until morale improves!"
Team Emerald Coast

subbed 45 lbs thrusters for wall ball:

14:41

16.22
Modified
Row For Run
6kg Ball for Wall Ball
Kipping Chins
Splits on Row
400:1.25 ave/500 1.46
800:3.09 ave/500 1.58
400:1.30 ave/500 1.53

20:25...subbed dumbbell thrusters for wallball; runs between 9 & 9.5 mph on treadmill @ 1% incline

20:52 - 10-12# ball, assisted PU.

CFWU x 2, 15 of each exercise including real pull-ups
Used an urban run, distances approximate. 400m basically right but the 800 is more of a 900m.
Used 12lb ball to 10 foot target, butt to dynamax ball
Jumping Pullups for WOD
Time 23:32

15:55
500 m row, 30 pull-ups, 50 20# db thrusters, 1000 m row,
30 pull-ups, 50 20# db thrusters, 500 m row

17:30

Used city block as substitute to 400 track so time will be relative. Still making medicine ball so I did trusters with 25lbs plate.

Great workout.

The Workout for Sunday was intense! All of the workouts here @ crossfit take a lot of heart-that's just how I like it. I am training for an intense military occupation and I truly appreciate this site. My time for Sunay's workout was 21:22.31-I would recommend substituting box jumps for the wall shots.

'till tomorrow-
DPJAX

3 x cfwu

Subbed 20lb db thrusters for wallball

26:48

Hello everyone!

Thought I was going a bit quicker on this one although started slowly.

Wish I'd seen that soldiers post before would have subbed box jumps.

Run 400 meters
50 Wall-ball shots
30 Pull-ups (upto 20kg assist)
Run 800 meters
30 Pull-ups (upto 20kg assist)
50 Wall-ball shots (20kg Thrusters)
Run 400 meters

Time 30:41

London Crossfitter!

No place for pulls. Did dips instead.
Did not time the whole thing, but I'm guessing around 30 minutes.
Since I am working on getting faster on my 400s, I did time those:
1:15
1:26

29:00
Sub'd 60 lbs. thrusters for first 50 wall-balls and 45lbs. thrusters for the second 50 wall-balls

Had a really hard time with this one. Think I burned way to hard on the runs and forgot to save something for the thrusters I had to do in place of the wallball throws.

30:50

As rx'd 20:19. And really, who doesn't love that frothy-hint-of-blood taste in the airway?

17.32

had to sub x2 10kg dbell thrusters for wall ball..

not happy with overall time due to slow-ass treadmill. Ran each sprint at it's max of 16kph, too easy.....gotta fine me a track/faster tread!

Time 20:11, sets of 10 on pullup machine and sub 20lbs. dumbell thrusters.

20 min
10lb. wall ball is all I could find. I need to make my own.

21:21
Trying to do this in a public gym is MADDENING.

Subbed 20lb DB for wall ball.

18:03

Been snowmobiling in the mountains for about a week so haven't posted for awhile. Recovering a snowmobile from under the snow is a workout in itself. Did this WOD a day late.
22:57

te In Oz: Dan has a beautiful flyaway. He hasn't done it out of giants yet, but that's probably a month or two away. I'll get another vid when that happens.

2x CFWU 15 reps on all but pullups

34:08

Runs were more like 600-1200-600. Pullups very broken, usually sets of 4-5, jumping from 23-30. Wall ball shots broken into sets of 10 after the first 20.
I'm feeling better these days and am able to keep up a much higher intensity than I was a month ago when I started this.

16:41

19:42
Screwed up the as rx'd order - did run, pull-ups, wall-ball, run, wall-ball, pull-ups, run. Middle 800 was brutal.
22lb ball to 10' target

29 mins or so

subbed thrusters (20kg) for wall ball
jumping pull ups

had to wait around for treadmills / pull up bar so actually did it a bit faster - wasn't feeling it today so just pleased that I did it

19:05 as Rx'd, pull-ups assisted

subbed rowing for running
all sets broken.
varried grips on pull ups.
wall ball with 12 pound med ball.
28:42

1 mile run
4x10 pushups

really tired, but needed to get something of a WOD in!

C2 500m (1:50.6)
50 Wall-ball shots
30 Pull-ups
C2 1000m (3:53.6)
30 Pull-ups
50 Wall-ball shots
C2 500m (1:55.9)
TOTAL TIME=18:45
First C2, 50, 30=~6:30
Second 30, 50, C2=~8:00

CFWU x 3 (minus pullups and squats)

BW 164

28:50

Subbed 15lb dbs for 20lb ball.

All sets broken

This was much tougher than it looks on paper.

Team Pappas

Acacia(16) 18:55 all jumping pull-ups and subbed 20# thrusters for wall balls
Aimee(15) 23:30 all jumping pull-ups and subbed 15# thrusters for wall balls
Kallista(12) 19:32 as Rx'd

16:18

This one almost killed me. I still can't catch my breath. Pull-ups only thing broken 20-10 both times.

BW 223 - 24:35

.30 (8.6 for .2 and 8.8 for .1)
75 Wall(air)-Ball (10 lb MB: 50-25)
25 pull-ups (10-5-8(jumping)-3)
.40 (7.8)
assisted pull-ups w/90 lbs (12-7-4-2)
50 WB (30-20)
.30 (7.0)

6th or 7th WOD. Unbelievable how a 24 minute workout feels like an 1:30 one.

21:52
Sub 23# ball for 20# wall ball
Breaks=3/1, 2/4 did lots of deadhangs but some kippers
Runs estimated on home street course
Good heart rate pumper on this WOD

Wu=20 min stairclimb two peaks
End with 20 more strict deadhang pus (10/5/5) and 1 min on handstands, full yoga stretch

Runs at 3% grade
WB w/12# medicine ball (1st time, killers)
PU 20 broken/flailing, 10 jumping (both sets, can't kip yet)

30 mins

CF warm up X 3 (-pull ups)

Run 400
40lb thrusters(did 30 then dropped to 30lb DB's)
30 pull ups (only did 10 w/o jumping)
Runn 800
All 30 pull ups were jumping
50 - 30lb DB thrusters
Run 400

29 minutes, took a while because i had to do quite a few sets of the thrusters and pull ups to get the reps done. Getting a little better

28:35

Needed help on the pullups as usual

Performed on the 27th.

Core performance warmup - 15 minutes (gave it a sho out of curiousity, interesting stuff)

Ran 400 in parking lot
15# db thrusters x 50
30 pullups - mixed grip all sets broken
800m in parking lot
30 pullups - mixed grip all sets broken
15# db thrusters x 50
400m in parking lot

Total time 23:34, my last run was a walk for part of it, my legs were jelly from the last set of thrusters. Pullups need work as usual.

12.45 as prescribed but a day late.

Talissa: 17:28 (13lb wall ball)

Thayer: 24:56 (13lb wall ball)

29:46 AS RX'D
USED 50 LBS ON GRAVITRON PULL UPS
PULL UP AND WALL BALL SETS BROKEN
RUNS CONTINUOUS
CAN FEEL MY ENDURANCE GROWING... STILL A SLOB COMPARED TO MANY OF YOU BUT I AM STARTING TO FEEL LIKE I BELONG JUST A WEE LITTLE BIT...
HOOAH!!

42:00
Subbed wall ball for thrusters with 12.5lb dumbells. 52lbs assistance for pull ups.
My hands and legs were shaking on that last set of thrusters!

bw 266
25# ball, no wall so just launched at the sky
used a 200m hill for the run, down and up=400m
400m run
50 wall ball
30 p-ups all assisted
800m run (same stoopid hill)
30 p-ups all assisted
50 wall ball
400m run

29:06
Starting to assist less on the pull-ups, but ot there yet

32 min.

"runs" were 1) row 500m, 2) sprints, length of racquetball court (40 ft) x50, and 3) run 1/4 mi on treadmill at 1% incline and 9 mph
wallball with 21 lb. homemade ball, not sure of height, between 8 and 10 feet
pullups kipped, various grips

26:20

hands shaking after catching that ball 100 times; can barely write.

BWt = 157 lb.

20:46

21:15

22# wall ball. Couldn't throw to high in my basement.
Sub'ed bag work for the sprints (1:30, 3:00, 1:30)
Dead-hang pull-ups. No kipping on the girder in the basement, unfortunately.

Shoulders are done.

30 mins

17:17.4 as written.

wallball butt-to-ankles 20# to 10'+ rafter beam.
first round of 30 pullups unbroken.
everything else broken.

23:45

used band assistance for pullups (mild tendonitis)

This workout out was hard just b/c I am not a runner. I used to assisted machine for pull-ups b/c my arms are spent from Fri wkout (I didn't do it until Sat). Then I just used the treamill for my sprints, which sucked.

Time - 20:45

23:56

sub. 15lb dumbell thrusters for wall ball.
all runs on treadmill 8.0-8.5
100lb assist on gravitron.

26:20

subbed 45 pound thrusters for wall ball.

Modified for Brand X Monday night class
Big Dawgs
Run 400 meters
50 thrusters with 35# bar
30 sit-ups (ab-mat)
Run 800 meters
30 sit-ups (ab-mat)
50 Thrusters with 35# bar
Run 400 meters

23:15!

Awesome.

23:14

Did this one at home - great to not go to the gym!

PU bar - newly installed chain between 2 trees with 5' of 1" pipe (pipe rotates a bit, chain swings). Makes for very interesting PUs -

Home Made WALL BALL - B ball filled with sand (20lb) then taped. Ended up sort of oblong - didn't help trying to hit a tree-target. Ended up being a verical toss that skimmed down the bark of a cedar tree.

Run - not one bit of flat longer than 100' - at least it's down hill the other direction.

Fun,Fun stuff - very liberating being at home. My 7 yo daughter joined me in the rain running and squating during wall-ball.

23.4

but then i was on the run of the last 400m and i started to wonder did i really do two laps for the 800?? so i thought go for it do another 400 just in case, so i may have been delirious throughout this whole wod!

so after that i got 25.51

good to be back in Bondi after a long holiday in Hawaii

33:45
12 lb ball

22:39

Completed the workout, but did not keep time. Very happy to have finished this one.

John 24:39
Jose 22:20

subbed barbell thrusters for wall ball

18:50 kipped all but the first 15 pull ups

cfwu subbed hindu pushups for pullups & dips.

WOD as Rx'd 20:11.

Outside for the first time this year!!! Not quite sure of my 400 distance, kind of fudged it. Wall ball and pullups broken but legit.

Male
41 yo.
204 lbs.

Great work-out, Coach Glassman. I liked the symmetry.

As rx'ed - 22:37 with one brief family interuption...

23:37 used treadmill (raining, I hate treadmills)

20:20 as rx'd pukie almost visited. These stairs i have to run up to get the the track arekilling me and my time.

subbed 20# dumbell thrusters for wall ball shots...16:12.......

22:10. 1st 400 done at 10.7 mph on treadmill. Wall balls unbroken. Pullups broken; resorted to kipping. 800 done at 10mph on treadmill. pullups broken and had to resort to jumping. Wall balls unbroken. 2nd 400 done at 10.3 mph.

executed 28 Mar 06

3 x CFWU (sit ups & BEs only)

treadmill/12# ball (need to buy a 20#er)

1st 50 wall balls unbroken
1st pull ups = 15/10/5
2nd pull ups = 15/10/5
2nd 50 wall balls = 21/10/10/9

time = 16.04.39

As rx'd 18:47

25:00 flat as rx'd

Performed WOD after an hour of MA practice - in outdoor studio with runs on the city block where the gym is located. One time around the block is about 400m. Locked myself out of the outdoor studio after the first 400m and had to take some time to go through the front door.

As Rx'd

27:19

20 kg thrusters and pull ups assisted at 15kg

Time: 23.23

24:00
Did this with 20 lb Xvest on.
ran 425 meters
25 wall ball shots (20lb ball)
20 pullups
800 meter run
25 wall ball shots
20 pullups
425 meter run

messed up order of wallball and pullups.

age 40
bwt 198

26:50

subbed 40lb db for wall balls

25:18
20 LB Dumbell Thrusters for Wall Ball
Had to go upstairs to the track for each running portion.

Done 3/27:

Joe-18:40 as Rxd

Jason- 21:41 as Rxd

Dave- 21:39 (some negative pull-ups)

Ruby- 22:45

26:06

Subbed 20lb DB thrusters for wall ball. Both 400m runs were well within 2min (which is good for me). Again, since I have to take the elevator to the 3rd floor track I lost 3-4min overall.

14:57

sub'd 2 mins of tabata bag work per 400M (2,4,2)
sub'd 20# db thrusters for wall ball

First set of pulls unbroken, second (25,5)

Why do people find the need to be so descriptive with their form, ie; throat to bar, butt to ankles, etc. There is absolutely no need to write it every time, everyday. It's great we all know some of you have impecable form. Don't mean to sound like Rest Day Rocky, the Crossfit Cult basher. Just aggravating is all.

23:15

CFWUX15X3
30:00
Run 400 meters
50 45# thrusters
30 Jumping Pull-ups
Run 800 meters
30 Jumping Pull-ups
50 45# thrusters

27:15 Rx'd wod on treadmill @ 1%
(did this Thurs 3/30)

~ 22 minutes
subbed 20# dbs (1st set) & 15# dbs (2nd set) for wall ball shots
assisted pull-ups - 50lbs broken sets of 15/15

`32:00 min

29:41 -- probably as close to Kelly's times as I'll ever get.

Tough one, hope to see it again. Not too soon, please.

Subbed 45-lb thrusters for wallball
Time: 36:00