Five months of Crossfit Today's going to be alright.

Haven't gone out with this many women in years.

I have a bad feeling that "Linda" may be coming soon.

Nothing clever to say. (Just like when I talk to real girls.)

If I've beed feeling some pain in my rotator cuff area, will the overhead squats hurt that area? And suggestions for substitutions if it does?

Thanks!

-Beau

Due to wrist problems (broke it, took a year to find break and then needed surgery, now is crooked and has limited ROM) I can't seem to do OHS's, what would be an appropriate sub?

Any type of squats ,even free squats. Trust me , as you attempt to run the 4th and 5th 400m you won't care!

bw 89,9 kg
first Grace, 4:23 min
did 40 kg, looked more like powerclean and push jerk, need to practise

Than after changing into running shoes:
Nancy, 23:05 min
as rx#, need to practise OHS, not deep enough, with my weight on my heels very stable (I do not remember who wrote so, but thanks for the pointer)

Now of to my parrent, today we move all the funiture to their new home.
local time 09:23.

Happy healthy training, Johan

geez...i'm young and quite fit and this is kicking my butt. i guess with type of workout every beginner pays his dues.

Webmaster, please delete Russ P's post before Coach sees it.

25:30

modified CFWU x 3 included lots of shouder flexibility and a couple extra sets of OHS with a 6 lb body bar

I can't seem to do OHS partially or totally due to lack of shoulder flixibility. That's one of the things that CF has shown me. That and the fact that I'm not in nearly as good of shape as I thought.

For today I used Back Squats @ 135#
RD 1
15, run @ 9.5mph
RD 2
12,3, run @ 9.0mph
RD3
8,7, run @ 9.5 mph
RD 4
8,7 run @ 9.0 mph
RD f
9,6 run @ 10.0mph

total time 22:50
Total Cals 442

BWT 230

For all of those who are worried about the 95 lb. OHS, you could substitute OHS with a broomstick, or you could go a little heavier with just an empty bar (45 lbs). Broomstick OHS are prescribed for the Crossfit warmup anyway. I find that the light OHS actually has a beneficial effect to my shoulder. Hope this helps. Jack

BWT: 193lbs
WOD: 13:10

Used 55lb ruck sack for OHS

Beau B. Comment 5. Same problem here. I did some OH squats the other day. I've been sore since Friday a week ago. I found that it was not bad since the ROM was limited. Getting weights over head repeatedly is the problem. Try racking the weights between sets (and reps if needed) at a high level, reducing the clean and/ or jerk.

time 13:20

20kg olympic bar

Did this in over 15mins with the same weight last time so next time I will up the weight

Also had Gordon do this with me, he used a 10kg bar and did it in 14:35

13:27

Couldn't go outside to run today (I'm the only one home minding the toddler!) so I came up with a new and, I think, kinda cool substitute. For every run, I did 100 side to side hops over my parallelette. That is, stand on the right side of it, parallel to the parallelette. Sping over, using the right leg for push. I found myself lifting my left leg enough in front (hip flexor) to clear the device. Then as I passed over it, my right leg came up heel to butt (hamstring) to clear the device. Land on the left (now outside) leg and bring the right leg down until the ball of the foot taps the floor before springing back over using the push from the left leg.

For me, this mimicked the kind of fatigue I get from running better than other subs I've tried. For comparison's sake, my parallelette is 11" tall. I am 5'9".

As designated...15:37.86

Matt #9- Yes, you reads the site, you does the work, you pays your dues. The difference with Crossfit is that it will always find, expose, and make you suffer for your weaknesses. However, I find that seeing something that is a weakness (In my case, pullups) improve, sometimes quite dramatically, makes me look forward to the pullup-centric workouts.

There's also a huge sense of accomplishment in "As prescribed." Certain small, Coach-specific phrases take on a whole new meaning after you start Crossfit. The other one is "For time."

WOD outside (~32 degrees)

BWT=274#

At school track

Subbed 143# (65 kg)for OHS.

17:18 (156 AHR)

It was nice not having to run on treadmill.

16:35
500m row/ 95# OHS x 5 rounds
BW 155#

Today I begin my Black Box ME program. Who wants to bet tomorrow is ME DL.
DL 135x3/185x2/225x2/245x2/265/285(pr)/305(f)/295(f)/285
Followed up with some evil wheel and HSPU's

16:14

JaHo #19 - same here. i could barely do one pull up before i started and now i look forward to every pull up workout.

Isn't anyone going to say anything about that incredible setup at CF Los Altos?

At least 4 platforms, all set up for Olympic lifting (and dropping) weights. I've seen USAW clubs that don't have that a setup that good. Sweet!

13:34

subbed 25 unweighted squats in for the overheads, no weight set around here..

Girls gone wild?

Hi all,
WOD
Lisa {Ride (Airdyne) 2 miles and Power clean and PJ 55 kilosx1x30}. Bdw. 62 kilos.
Duration 13:25.

Jon {Ride (Airdyne) 2 miles (5:11) and Clean and PJ 80 kilosx1x30}. Bdw. 82.8 kilos.
Duration 9:45
Rest...

Sucked because the treadmills and squat racks are so far away from each other and when I try to move stuff closer together, I get yelled at by the management. Anyways, as prescribed 27:00 mins.

23:30

I'm really not getting deep enough in my squat. It's really hard to get the right balance all the way through the full range of motion.

Smoked again!!!

-Dennis

I'm a big moron...This whole time (today included) for some reason, I thought 400 meters was 1/2 of a mile. So I've been doing 1/2 mile sprints when they say 400 meters. But when I was reading people's times today, I thought I know Im going pretty fast, so what is taking me so long? Come to find out, 400 meters is only a 1/4 of a mile. Well, I guess it will be nothing when I do it the right way, lol.

used 65# through out the 5 rounds this time

Nancy
run400m
65# ohs 15 reps
5 rounds
total=20.52.70
1)4.04.21
2)4.16.85
3)4.14.42
4)4.16.42
5)4.00.83

Nancy as RX'd 12:46

Just started CF and love it. I am an Army officer just back from Iraq and have realized that good old running and lifting weights just doesn't cut it. I am sharing this site with all the guys at work and they are getting the bug too. Modified WOD with only 70# OHS...good balance and form were tough for this first timer.

5 rounds
70# OHS
400m run

18:30

41:33

5 rounds for time of:
400 meter run
97 pound Overhead squat, 15 reps

17:13. Sub'd DB thrusters with 2x20# dbs for the OHS due to equipment shortage. I was totally sucking wind on this one.

55 lb, butt to dynamax ball
23:50

3/3 cfwu (8 reps on ring dips and pulls)
Nancy, as rx'd
Total = 19:38
rd 1 - 3:47
rd 2 - 3:55
rd 3 - 4:12
rd 4 - 3:31
rd 5 - 4:13

Four runs at 9.0 mph, 1 at 9.2. Tweaked right groin on last set of OHS and really had to slow for final round to finish. Limping to next rest day.

Quantico Down and Dirty 8K entry fee: $26.00

Competitors: 400+

Snacks and Water: $10.00

Finishing 3rd overall and 1st in age division 25-29 with Crossfit training only: PRICELESS

1/45#, Bal rounds 65#
14:08

As RXed

15:20 minutes

Fun!!!

knee sore, subbed rowing for running

20:30

21:59
subbed 55# OH squats

17:31
Decided to do this outside at the local park / X-country trails. I ran for time, 1:30, then found a suitable log for OHS. The course was generally uphill so although I don't think I actually ran 400m on each round the effort was probably close to a 400 on the track. Also the logs I used probably averaged only 45 - 65# but they were harder to grip / stabilize then a bar so were also a good sub in my opinion. Anyway it was a lot of fun.

as rx'd 15:38.

1:34 400mn
1:14 15 ohs 95# all unbroken
1:42 400m
1:29 ohs
1:46 400m
1:27 ohs
1:51 400m
1:30 ohs
1:55 400m
1:10 ohs
OHS time includes getting from rack to track and back.

5 women 6 days, I'm just not that young anymore.

Crossfit/max effort

Front squats
3-3-3-3-1-1-1-1

275 for 4 triples

290 for 4 singles

Steveo

20:29
ran on treadmill. 45#OHS (BW 115)

cfwux3

"Nancy"

20:59 as rx'd.
- 1:13 improvement.

runs 10 mph on treadmill
OHS (10-5, 10-5, 10-5, 10-5, 5-5-5)

Cool, was wondering when FIT would become a Crossfit place! Wish I lived by there still, use to run right past it...

As Rx'd with full rom

Anand 13:19

Margie 19:25 w/ 55# ohs

as rx'd 14:06

crossfit plano

1st time that I have done Nancy. I did not run today but did treadmill and ski machine for 400m. Did not time. Worked on OHS form and am beginning to love this squat.

1. 400m treadmill walk, ohs with BS, 15 reps
2. 400m treadmill walk, ohs with BS, 15 reps
3. 400m ski machine, ohs , 20 lbs, 15 reps
4. 400m ski machine, ohs- 20lbs, 15 reps,
5. 400m ski machine, ohs-25 lbs, 15 reps

as rx'd 16:45

crossfit plano

You guys have a nice setup out there in Los Altos!

bw 145
CFWU x3 -ohs + burgner wu

subbed 75lb ohs
otherwise as rx'd

11:51

22:38; used lighter bar for OHS (45#)

Way to go Brian! Good to see so many people are maxing out potential just by using these workouts. That really does say a ton for the people and the program.

Dan - bwt 253, age 37

Nancy - 29:56 w/substitutions
400M - 2:40, 15 @ 95# OHS 8/7 (partials) 2:57/5:37
400M - 3:09/8:48, 15 @ 85# OHS 10/5 (better) 3:39/12:27
400M - 3:15/15:42, 15 @ 75# OHS 2:38/18:20
400M - 3:35/21:55, 15 @ 65# OHS 2:28/24:23
400M - 3:43/28:06, 15 @ 65# OHS 1:50/29:56

Running was really just a slow jog (tired), and form much deeper/better with the lighter weights. Wow. I've been a one-woman man for 17 years, and these girls are killing me! C2 1000M Cooldown @ 5:04.

Tauria - 32:51 w/substitutions
400M - 3:26, 5 @ 30#/10 @ 15# OHS 3:34/7:00
400M - 3:50/10:50, 15 @ 15# OHS 2:21/13:11
400M - 4:13/17:24, 15 @ 15# OHS 2:47/20:11
400M - 4:12/24:23, 15 @ 15# OHS 3:37/28:00
400M - 3:15/31:15, 15 @ 15# OHS 1:36/32:51

Another good effort. Thanks again, all!

20:55

65 lb OHS

Probably lost 1:30 or so going from treadmill to rack. OHS felt much better today than last try. Flexibility getting better.

as rx'd
bw 190
36yo
13:16

I have a busted up ankle from muay thai yesterday

thoughts for a sub would be greatly appreciated

23:30

Subbed OHS for BS, God I hate running.

"Nancy"
As RX 11:52

Earlier this morning I did Grace at 75 lb., not deep squats (more like the girls in the video), in 4:55.

Then got a good massage, plenty of good knots to work out. Nice.

Then took a 5 lb. piece of copper pipe to the track for Nancy. Since no real weight I did 25 squats. First lap felt pretty casual at 1:22, then 1:31, 1:32, 1:30, and 1:29 - all the rest felt hard. Total time of 12:17. 25 squats still put a pretty good beating into the legs, but 50 or 100 would have been a better substitute. Happy to be off the treadmill though, even if it's mid-30's and blowing. FUN STUFF.

I met pukie today. Nice guy, really.

As Rx'ed 23:30. 4 of 5 400s under 1:30, 4 of 5 squats unbroken (last round 1:39, 10/5). Long transit up some stairs from weights to track.

I got to watch the kids today, so I couldn't run outside. Therefore I subbed in 90 sec sprints on trampoline for 400m run. As such, the WOD took 21:36 with 65# for first two sets of overheads, and 85# for remaining three sets.

My overhead squats are definitely improving when you consider I was just using the bar a month ago.

23:30 as Rx'ed. Long transit up some stairs from weights to track.

17:55 Better than before. I'll take it. Still sore form Grace!

As Rx'd:
16:04
Did squats full depth with 2 sec pause at bottom, felt good.
Runs outside in the rain killed me.

Subbed 500m row for 400m run. Couldn't use weights in the "cardio" room at my gym so I had to settle for a weighted training bar to do OHSs.

5 rounds for time of:
500m row
15 OHS with 12lbs training bar
Time: 15:41

I am wanting to start crossfit, but I am not sure that I can do all the weight or have the equipment to do all the exercises. Can you do alternative exercises.

As rx'd with ROM to parallel.

17:36. Last time a little quicker but less weight.

Wife - 18:38 with an Oly bar. Great effort!

#55

Thanks for the feedback Anthony. I posted the comments for that exact reason.

HMC, check the FAQ for substitutions and modifications. Foremost though, work on getting the form nailed on these exercises. Start out light, get the form, (see the "Exercise" section to watch those videos, slide shows, etc.) then slowly start upping the weight.

The posted weights in the WODs are for folks who've been doing this for some time. Hit the Message Boards with more questions, there are a million answers waiting on you there.

bw 165#

ran on treadmill and had a nice distance to get to squat rack

17 min exact....I hate running on a treadmill.

I need to move to Cal...

I like dropping weights at my gym....because I'm not supposed to.

Round 1 3:13
Round 2 3:40
Round 3 4:28
Round 4 4:54
Round 5 5:25
Total 21:41
BTW 128lbs

24:47.42 subbed 95# front squats for the OH's. I was leery of being able to do 75 OH squats w/ 95 so I set up the bar with 65# and racked it. Some kids took over my set up during the first run so I had to quickly set up another bar with 2 25's. All the runs were between 90 and 105 seconds which, coming on squatted legs, is further proof of CF metcon. All front squats unbroken. Good job everyone!

No time to get to the gym today, so:

5 Rounds of:
20 pressups w/hands on stools for extra depth.
20 situps
20 overhead squads with said stools in each hand
20 back extensions

Forearms and calves were dying, 15mins.

19:00

Felt like I did a whole lot better on the OHS than the 400's, I was running pretty slowly especially from #3 on.

4 minutes

did Grace today

my first WOD done from home with the only one "person" looking at me strange and talking noise,....my lab named Picasso . Wifey and I purchased 300lbs worth of weigths plus bb for $80 yesterday.... putting together the pieces for our own gym!

used the oly bar

11.15

bw: 185
16:36, 65# ohs (unbroken)

20# heavier and 2:30 seconds faster than 050812 Nancy. Nice.

Modified Nancy

5 rounds
500 m row
115 lb back squat

16:50

did Rx'd Grace in a.m.

14:55, subbed 500 m row.

35# OHS

15:46

As RX'ed
25:50.04

This one exposed my old shoulder injury with the OHS. It's just the type of workout I needed.

I am a trainer at FIT in Los Altos. Thanks for all of the props. You can go to our website, www.focusedtrainers.com and see our CrossFIT BBQ Day workouts. I'm the one in the apron. :)

around 15 minutes (forgot stop watch).

Sub'd rowing for running.

i hate it all but wouldn't trade it for anything. 25:30 as rx'd.

16:30, as Rx'd, though I'm sure anyone watching my OHS form would beg to differ. Love these types of WOD's.

Getting caught-up - did Elizabeth today. Subbed 115 on the cleans. Subbed bar dips. All cleans from the floor, caught below paralell. Form is really getting good on cleans.

21:01

Lost my balance on clean #2 on the 15 rep set. Had to toss the bar and did a back roll out of the rack. THAT will get you some looks in the gym! ;)

bw 165#, Nancy, time 27:11,
subbed 65# OH squats,
It's hard to imagine being strong enough to do this WOD with 95#.

19:02
subbed 65lbs for OHS

19:04 as rx'd
runs went from 1:45 to 2:15
does it matter how far apart your legs are or if you feet are parallel or ducked out a little. I started with legs closer and feet straight and ended with legs out and feet out. It seemed to get a little easier.

thanks

as rx'd 17:59

bw 213, 22% bodyfat

CFWU x 2

As rx'd - 17:56, with some lag time for running up and down between the cardio room and the weight room at the gym, plus letting the treadmill spool up.

135# ohs, all 5 sets broken into 10-5. Used a weight bench as a butt stop on the squats - otherwise I wasn't going down far enough because I was afraid I wouldn't get back up.

CFw/u
Treadmill,75lb.OHS, 178lbs, 41yo.

28:31

Nicely exposed on this one, not much of a runner and OHS's remain a challenge. 5k row to finish.

Sweet set up there in Los Altos!

"Nancy" as rx'd:

Justin - 13:18
Russ - 12:19

20:56
500m Bike Ride
35kg(77lbs)OHS

Hardly any traffic on road.Lucky,as dog thought it needed a run as well.That must be the extra :56 on my time taking it back home ;)

#92 DBanks.For me,legs slightly wider than hips and toes pointed out gives a better base and deeper squat for OHS.Check out latest Journal.Good info on squats there

18:31 w/ 8# vest
5 rds of: 400m run and 15x 95# OHS

Brian Wood, comment #38

That's an exceptional testimonial to the potential of Crossfit. Congratulations on your win.

BWT 214

Felt strong and finally getting the OHS feel. Rx'd in 11:17. Finished with OHS of 135 for 3 and felt strong and stable going deep.

Shoulders, triceps and neck are really getting strong.

as rxd 15:18 used ball to sit down on for OHS btw 175

Thanks pete that what I found was easier

Nancy 17:44 as Rx'ed

49 yr old Marine, BW 174.

3 mo's on CF, loving it! Thought Combat Conditioning was it for me. Got to 500 Hindu squats. Got to agree after reading some of coach's stuff this exercise is a precursor for... nothing useful. Relearned the lesson that conditioning is a life-long journey of revelation. Subscribed to CFJ, couldn't be happier.

Scott #85. Had an old shoulder injury myself that I've finally overcome. Found a useful stretch from Men's Health April 2006 pg. 60, "Touchdown", give it a try.

about 19:00 -forgot to stop watch
just used bar for OS- shoulder problems

Sweet ...
3h of Beach Volleyball, then went and did WOD.
Not satisfied with the ROM when doing OHS - but I'll get there.
As rx'd:
400m: 2.02 min
15 OHS: 1.02 min
400m: 2.22 min
15 OHS: 1.11 min
400m: 2.13 min
15 OHS: 1.14 min
400m: 2.20 min
15 OHS: 1.08 min
400m: 1.45 min
15 OHS: 1.15 min
Total: 16.36 min

ran them at 10.5 to 11.2 on treadmill. Added 15 pullups in between the ohs and runs. Had to run up and down a flight of stairs and deal with the treadmill lag time in a busy gym.

Roughly 20.00 minutes

45# for OHS

20:50

15:44 thought I'd be able to do it a lot faster

5 rounds of 400 meter run (on treadmill, 1% incline and 8.5 mph) and 90lbs OHS (Olympic bars were all taken; the only free bar was the 90lbs. fixed-weight bar).

20:03

34-years-old (male)
6'2"
190lbs.

I felt very proud when I finished. This was a difficult WOD. Thanks, Coach and Crossfit Community.
-Jamie

Saturday:

Krav Maga, 1 hr. Groundfighting at Coretactix

Nap, 2 hrs. as Rx'd

First "Nancy" as Rx'd: 17:48.

--JTH

65lb., squat to parallel (knee surgery last August, find it difficult to go beyond parallel)
17:45
BW 216

B/w 77.1/11.3%

12:35 using 65lb bar. No less than 18 on the treadmill. Next time run at no less than 18.1, but retain the same weight. Focus on going deeper in the squats.

God I love Crossfit.

20:10

as rx'd

Off grid today.
Squats 8x3@205 3x1@225 2 mins per round.

NEWS FROM FAYETTEVILLE!

We had a great time doing our CrossFit Bootcamp today. Perfect weather and lots of fun! Come check us out next Saturday.

Here was the introductory workout:
Squats
Push-ups
Sit ups
Burpees
Each exercise done wih 20 sec on / 10 sec off for 2 minutes followed by an uphill sprint then moving into next exercise as rx'ed.

SHOUT OUT TO THE NORWICH UNIVERSITY CORPS OF CADETS

Started with the official warm-up, then took Nancy on full steam.

As assigned: 400m run and 95 pound over head squat x5

Brown: 14:20.19
Cincotta: 15:01.25

1-Mile road race- Muskogee, Oklahoma 10:00am
Time: 5:07
1st Overall

4:00pm
Crossfit warm-up x 3
"Nancy"
As Rx'd
Time: 15:39

Everytime I think that the WOD will be pretty easy I end up sucking air even worse. Almost all of the squats to parallel and completed in 17:45 as prescribed. Have been doing this for five months or so and everytime I think it is easy it comes back to bite me in the end.

CFWU x3(ball push-ups for dips)

WOD :15::19

Sub'd 2 min on bike, 3/4 max resistance, for runs(.65 mile & 152 heart rate avg). OHS done w/Rx'd weight to parallel. Knee felt OK as long as I went slow and let it track to the inside a bit.

Rob F- Nice bro! I've learned to refer to that as the "Attention Getter".

24 minutes, about. Used a wall clock, and rather cleverly mistook the hour hand for the minute hand, resulting in uncertainty when exactly I began. If I had persisted in my error, I would have finished in under one minute for sure.

13:48 as rx'd
left treadmill on at 11.00 mph for first 4 rounds, dropped to 10.00 mph for 5th round (at fire hall so can't run outside)

14:15 (PR by :19)

Runs on treadmill @ 10 mph.

Standard Warmup 15x3
Pushups
Assisted Pull-ups
Negative Dips
Bench Abs
Didn't do squats or back extensions due to WoD

Nancy
Overhead squats
First Set 75lbs
Other sets 65lbs for technique practice.
time 24:40. Damn i'm slow.

21:00 as rx'd
All runs on treadmill at 7.0 (fastest pace to date!). All OHS unbroken and to parallel. Felt tired going into this one, but ended up being my best overall performance of a WOD in terms of doing as rx'd, with good form, unbroken, and with a consistent elevated heart rate. After three months of CF, I just might be getting somewhere!

First day back in about a week.
Had to have my appendix removed this past Monday(3rd). I did "Grace" today since I am behind. 14:19 as rx'd with 135#. Didn't push to hard. Surgery was laparoscopic so the recovery has'nt been to bad. Glad to be back.

20:02
Run 400M
95# OHS 10/5,10/5,10/5,15,15(sandbagged rnds1-3)

Last time was 19:13 with only 45#

Broken sets. I've never been a good runner, but getting better.

1:10:20 Improving, but still took me too long.

-Beau

That facility looks AMAZING!! I wish there was a place like that around here. Any chance for pictures of the rest of it?

Alone today, think CF broke my friends :)

23:08.52

subbed 30lb dumbell thrusters for ohs, runs all done @ 8.2 mph. thrusters are getting easier, kind of. got to 10 on each set then broke, can't get through to 15 yet..it'll come.

Have a good night/day everyone!

My ME day, a nice easy break from the girls.

DL
135x5
225x5
315x3
365x1
395x1
405x1
425x1- Here I suprised myself with a nice cave man growl at mid thigh. One of my clients was in the gym, and also mid-Grace yesterday. She thanked me for not making her work like that...

Me: 17:40.2
Julian: 17:40.

65# ohs

2' jog in place high knees
65# ohsq <--all sets broken but last

x 5

19:40

thank you crossfit

As Rx'd- 24 minutes. Wife did same with 10# med ball in 19 mins.

37:50

Livestrong!

9.5 m/hr X 400M
135# OHS X 15
= 19:07
Also some grip work, closed the COC #2 with ease today, time to move on to the #3 COC. I want the certification. Are there any Captins of Crush in here.?????

With 35lbs bar

15:04

Crossfit Plano

20:44 Subbed 500 meter row for run and OHS were with 45# bar. Feels like I'm getting down the form on OHS. BW 240# /age 50

Another one of the ladies.... My wife is going to start asking some questions!!

All runs at 9:30 mile pace or faster
1st set OHS 65#
2nd 75#
3rd 75#
4th 85#
5th 95#

just under 16 minutes

been out of the loop for a few days
15:58

5 rounds
400m @ 9mph
55lb OHS

OHS w/ butt to dynamax focused on keeping weight toward heels

CFWU
then Rxd 18:19 @ 90# / 8.5-9.0 speed TM
cool down: 15-20 mins shooting hoops

God Bless you all HOOORAHHH!!!

21:03 with 45# for OHS

Home versions

CFWUx3 (Jungle Gym edition): 14:00

Nancy (with mods below): 25:51
560m run (run around block)
20xbroomstick OHS

First time I actually think I did the OHS correctly. I did strain a nerve in my left arm doing it so now part of my left arm is numb. We'll have to see how it feels tomorrow.

65# OHS
16:45
10 lbs heavier and almost 10 minutes faster than last time. Must have been having a bad day last time.

00:16:17

21 min
8.5 mph on treadmill
Squats: 1st # OHS 2nd back squats No Breaks
10/5
10/5
8/7
7/8
5/10

90 # OHS
run on treadmill
time=16:32

Nancy

31:00

run: 9,9,9,8.5,8

ohs: 75 lbs 10/5,8/7,8/7,8/7,8/7 good form

As RX'd - 20:45.

Lauren and Coach,

Thanks for the support posting the pic of our facility. To those of you who asked for more photos...the best I can do is a video of the event:

http://focusedtrainers.com/cflabbq.mov

I plan to take new photos and update our website in the near future.

CrossFit Kicks Ass!

did Elizabeth at CrossFit San Diego Weekend Warriors

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

10:25

worked on some random ring stuff

23:00

team tikrit:
mfbunch: 19:09-1st round with 95, then shoulders failed at 3 on second round so re-racked, failed at 4th rep, dropped weight to 65 for remainder of round, then 75 for rest of rounds-focused on good form, deep squat as per april cf journal (good stuff in there!)
joeyd: 17:44

BTW=150. OH-squats butt to 10" med-ball. Treadmill.

17:17(PR).

Soundtrack: Helmet.

-D.

bw 142#
15:26 for Nancy
65# for OHS
run on treadmill 9mph

29:58 as Rx'd

38:00

Dan, Nice work!

Got 2.5 rounds completed in ~ 7 minutes before I had to stop due to a family emergency; I was on track for around 14-15 minute time with 95# and runs on treadmill.

19:41 as Rx'd

21:34 - OHS started bar, 65, 75, 85, 95. Increased speed on each 400m run (on treadmill)

Used 85 lbs. 19:29

Used 45 lbs. Still having problems with OHS, but last set actually felt better than the early sets, even though I was wasted. Shoulders and hips felt much looser and easier to get down. Quarter miles on treadmill

24:27 w/1:30 quarters first three sets, then 1:38 and 1:45.

Went with 25lb dumbells. Treadmill set at 2%.

18:25.62

Did 400m row with 45# OH Squat. 17min. Used this as warm up to 30 CJ's with 95#, another 25min.

14:37 as Rx'd

Age 29
BW 155
CF for 10 months

19:49 using 65lbs for OHS

25:30 as rx'ed.

Second time doing OHS (this time actually as rx'ed), form is getting better but not good enough for a good amount of weight. Used 55lbs first 10 reps, then droped to the 45lb bar for the other 5 reps. Rest of the rounds with a broomstick.

26:40

Modified CFWU x3
15 sec Samson Stretch
Oly bar OHS x10
Sit-ups x33
120lb back extensions x10
pull ups x10
dips x15

Nancy - as Rx'd
20:55

22:47

I feel tired. I don't feel my thumbs.

Thanks, David (Wood).

-D.

18:42 as rx'd

20:47- over 3 minutes slower than last time. My legs are dead, and I could barely run. Broken sets on all OHS.

22:16. Not a PR (that's about 21:30), but I had just done Grace in a new PR five minutes before, so I'll take it.

CFWU x 2
BW = 220 lbs

2nd Date with "Nancy"

17:50 on a T-Mill @ 1% (Last done in 17:40)

5 rounds for time of:
400 meter run
95 pound Overhead squat,15 reps -sub front squats

Time: 18:36

BWT: 252

BWT:175

As RX'ed: 21:11

Run may have been slightly over 400M

19:13

400m-row (nursing foot injury, can't run)
45# OHS

took the weights to an outside track

25:19 RX'd

broken OHS sets and a poor sprint gives new meaning to being a "Nancy-boy"

BW= 190#

WARM UP= pushups,situps,squats and towell pull ups. Found out I have to work on my grip strength.

"Nancy" today with a friend @ local HS track and used old tire and wheel for squats (65#).

Forgot watch today so no time to post but it was fun to A) work out with a buddy and B) get out of the 24hr place and play in the warm SoCal sun.

Three hours sleep, a SWAT Call-out and then straight to work.

As Rx'd, 15'22". Runnin a day behind due to late K9 Search/Hi Risk call out and little sleep.

Very good wod. However, my left thumb has been numb since I finished. Didn't notice it at all earlier. The last set of squats really fried my shoulders. I'm a little worried...

WOD

used 45 lb bar. (next time use 50/55 lbs

15.54

LAV

17:44

20 min for 3 rounds as prescribed.

I ran out of time, but the last time this was posted I used 45 pounds.

Nancy as rx'd
19:28
Been following crossfit for about 6 months. First post. Awesome program coach.

17:09 as rx'ed. Need to push harder and get better at those squats. WOW!

22:10 with 45# OHS

2 x 400 & 15 OHS (95lbs)
1 x 400 & 15 OHS (85lbs)
2 x 400 & 15 OHS (75lbs)

Time: 18:02

sub Row 400m for Run
40kg OHS
19.21

On the road visi.ting friends this weekend but brought the KB's
Me: 21-15-9 of 2 pood KB snatch right hand, 2 pood KB snatch left hand, elevated pushups, 9:14.
My Sweetie: 30x 1 pood KB swings, 30 4 count flutterkicks, 30 pushups, 5:57

20:50

45lbs. OHS

WOD #5

bw - 225

Found out that I have trouble with OHS (will practice on off days)

Used 80lbs - Back squats

20:20

Tough one.

Nancy

subbed 65 lb OHS
22:01

22:51

Used 104 lbs on OHS.
Age: 42
Bdwt: 200 lbs.

This is one of the toughest workouts I've ever done. Trying to run 400m after the first set of OHS is excruciatingly painful. Great program, Coach.

bw 156lbs

cfwu x1
OHS: 45, 65, 75, 85, 95
400m: 9.0, 9.0, 9.5, 9.5, 10.0

23:55

cfwu x3

65# OHS
18:56

about 20 min. lots of time wasted waiting for treadmill
65lbs for OHS. 1st set 10-5, 2-4 unbroken.

I found my feet were getting pretty wide and my left thumb started to tingle around set 4-5. Any thoughts?

3xCFWU

Treadmill
40# barbell OHSQ
19:30

cfwu x 2

bar only for OHS

15:40

19:17

subbed 45lb OHS

20:57

subbed 45lb OHS

14:50

25:31 as rx'd

upstairs treadmill to downstairs weights adds to time (but I like the rest!)

age 40
bwt 198

Used 65 lbs
21:20

32:25 as Rx'd.

1st time I've actually finished this WOD as written. Runs killed me, the OHS were completed as 8/7 splits each round.

Surprisingly, after 2.5 years of Crossfit I'm still a Nancy virgin...
"Nancy"
5 rounds for time of:
**C2 500m row (1:51.5/1:51.9/1:53.7/1:53.3/1:54.0)
**85 pound Overhead squat, 15 reps
TOTAL TIME=24:22 (4:25/4:52/4:57/4:56/5:12)

Jen: 53# 14:58

11:38 as rx'd

cfwu

Nancy - 31:46
modified as follows:
OHS rnds 1-3: 65#
OHS rnds 4-5: 55#

did WOD after an hour of indoor cycling and light weight lifting/core work

didn't recall the description correctly and started the rounds with lifts instead of run; otherwise as Rx'd

22:33

only dropped the weight on my head once.

14:54
subbed 1 pood kb one armed overheadsquats.

19:45

23:50

42.5 kg OHS
treadmill runs at ~ 8mph

I could feel my lower back getting tighter each round. It's tough to do the OHS in running shoes after so many years of OWL in OWL shoes.

22:14

12
12
10
10
10
sets of 95 overhead squats
400 meter runs in between each set.

20:42

Subbed 45# for OH

This was my second CF workout...and I am loving it!!

3 rounds in 15 minutes.

Sub'ed 75# for the OHS. Also sub'ed 2:00 jump rope for the run.

"Nancy" as rx'd: 32:50

About 10mins were lost in the elevator.

The elevator?

19.27

20 kg. overhead squats (below the knees as far as I could go)

DID MY FIRST UNASSISTED PULL UP!

Hello everyone!

This one was hard as I have corrected my squatting form and am going butt to ankle on every squat I do.

It feels like I'm starting from scratch.

"Nancy"

5 rounds for time of:
400 meter run
95 pound (I did 25kg as i am doing these differently so started all over again) Overhead squat, 15 reps

Time = 24:45

London Crossfitter!

13:54, sub'd 45 lb db front squats for ohs as in hotel gym in Orlando and .25 miles on treadmill

Way to go on the pull ups christina!

3xCFWU PU 7/5/3. Sub'd box jumps for dips

"Nancy"
Used 30kg plus collars = 68lbs from rack for OHS, butt to dynamax ball and ran on treadmill 11-12km/hr
R1 OHS unbroken
R2 OHS 8/7
R3 OHS 10/5
R4 OHS unbroken
R5 OHS 13/2 lost bar to front on 14 had to strip (the bar)and re-rack to finish last 2. Shocked the hell out of everone in the gym because only have access to a power rack and lost the bar forward onto to metal saftey rails. oops!!!

Time 23:30

I can't find my last "nacey" time but sure the weight was lower back then

complted 4 rounds only-fatigue set in-30 minutes

As RXd....16:43

25:47 / 45 lb. bar / last 2 sets with broom handle

Busy day, so I didn't get to this one.

Did a 4 mile bike ride pulling 50 lbs behind me.

Wasn't timed.

As rx'd 22:15

As Rxe-ed (45kg/ 99lb)

14:10

First three 0.25 mile runs were at 11mph then broke to around 10 on the fourth and wound up to 10.5 through the last one. All squats were to 13" ball. They felt stable but on maybe a third of them felt pressure shifting onto front foot. A little more practice will get the groove more reliable.

Last time was 13:43 with 35kg(77lb) and before that was 14:14 with 30kg(66lb).

Cheers, kempie

19:16

45 lb OHS
lap around my building at work ( I think it is 1/4 mi)

trying to strengthen my shoulders.

first session back after 10 days off with a mixture of illness and injury.

as prescribed
13.49

this was 2min 50 seconds quicker than in august.
all sets unbroken and crease of hip below top of knee.

CFWUx1
...had to run on treadmill and used a 35# DB fo OHS. I didn't start my watch, around 18 minutes by the wall clock...

day 2 of CF - this stuff is great. unfortunately i DNF'd (did not finish) today due to time contraints. got in 3 rounds in 16 min. this was the first time i did OHS's with 95 lbs (couldn't even do the bar a month ago). since i discovered them in early march, OHS's have done so much for my core and the rebuilding of strength in my shoulders... i think they are the greatest exercise ever devised.

run on treadmill @ 1% incline, subbed 45 # OLY bar for OHS.time 23mins.

16 min- 5X:.25 mile@1%,95lbs OHS 15 reps(short bar)run(1:45 best)

24:20

25:25.
The two things I do worst, wrapped up in one nasty little WOD.

First set 95# form dreadful, no depth to squats
Remaing sets at 75# form merely awful, not much more depth to squats

Ick.

23:25
at hotel, sub 30# Db's

CFWU

"Ycnan" ("Nancy" backwards - started w/OHS)
- 75 lbs OHS
- 16:12

500 m row
85 lb ohs
4 sets 26 min

Abraham lincoln Crossfit

Tom

31:21

7.0 mph on runs

5-5-5 on the squats

7.0 mph runs

Started at 85# on squats and dropped 10# each time I hit failure. Was down to the 45# bar by the end of the fourth set, and did the fifth with the broomstick.

sub'd 2 min tabata bag work for runs
OHS unbroken (incredible after Linda yesterday)...
still very sore.

14:47

22 Minutes

**************************************************Two minutes rower subbed for 400m

45
65
65
75
75

Time: 16:~

CFWU - 5 pullups

20:34 - squats to bench
1st day back after vacation