I'll be the first to say it...AMAZING PICTURE!

Holy Sh@t !!!!!

Ohh, this is gonna hurt . . . if I can get this in under 30 minutes, I'm going to be amazed.

Looks like fun.
Can someone help with a description of a "squat snatch" and "Squat clean" There isn't a description for one and the link is missing on the other.

i'm thinkig i might use my 50lb sandbag for everything, well not the wall ball...

ratt

I think it's better if we don't know up front exactly how many total squats we have to do, it's a lot scarier when we do :)315????!!!!!

A squat snatch the same as a snatch - a snatch caught in a full squat as opposed to a power snatch, which is caught in a quarter-squat-ish position.

I just want to know ONE THING...who is the sadist that created this WOD?! Is it a friend of Pukie?

Now I understand why the drop out rate is so high. Time to give it a try. :)

ya baby

lol...Had to laugh about the whole 315 squats "comment". I mean just saying that there's 315 squats makes it sound harder than it really is...but it is still hard work (don't get me wrong). lol Let's just say without the squat, then the rep wouldn't count for that particular part of the WOD.

Good idea though for a WOD.

Parkour Baghdad:

http://www.chairforce.com/easy-chair/videos-music/pages/mullet-biker.htm

The hardest part of being broken is not making yourself NOT do the WOD. This looks like a good one!

Moses, Moses?

I thought it was funny that Dan Miller commented on the picture. I didn't even see it, I just saw all those squats...

this is gonna hurt

If I don't have a Wall Ball, and dumbbell thrusters are considered to be the best substitute... do I perform 42 reps of the latter exercise? I'm confused (new to this, sorry).

I am planning on substituting the wall balls for barbell thrusters, so i will be doing DB thrusters right after barbell thrusters. Sh*#y is this what the rest of you would do w/o a wall ball.

Also how do you do squat cleans with dumbbells, there is no demo for that.

Thanks for any help you can provide.

DJ - Know what you mean.
I keep looking at this and think well maybe ...
Jeff

first dy i think my legs are gonna hurt

John #11:

Dig the video. Now there's some American soldiers!! Thank you all for your service.

Now back to stressing about this workout...

Craig

first dy i think my legs are gonna hurt

26:23 - all 315 squats butt to ankles depth

Burpees with pushup, jump and overhead clap
25# squat snatches
25# sandbag throws hitting 8' apartment ceiling
50# bar thrusters
50# bar squat cleans done 6" away from upright of power rack to prevent me from "kettlebelling" the weight away rather than up

Ouch.

How much rest between rounds?

Its timed so prob as little as possible.

Before I do this WOD, I have to ask myself, "Am I going to need my legs for anything important in the next week?"

Congrats to Kelly Moore for laying down the gauntlet. I'll be happy with twice her time.

Mart, you want to go as fast as you reasonably can, so no breaks between rounds unless you need them.

What I love/hate about Coach is that whenever I pat myself on the back for progress (3 pr's on FS), he comes back with the ol' "Would you like a nice slice of humble pie? A la mode or just a big plain piece?"

As rx'd, 40:15. 1.5 KM's. Nice job, Kelly. When I grow up, I want to be just like you. ;-)
Good luck on this one, everyone.

What a good workout

Coach/Lauren,

I usually try NOT to do the math prior to a WOD.

Thanks a heap. ;)

Looks like a killer. Since Kelly already posted a time that seems long for her, I fear this one greatly. I'll have to do it tomorrow. I got a day behind with Easter. My wife wouldn't let me out of the house for a Gym run yesterday.

My only prayer is that Wed isn't more of the same as today. It will be back to back with no rest day between. Now I am afraid.

Happy Crossfitting Everyone!

bw 90 kg
squat snatch soon became power snatch. I'm glad I'll be going to the London-seminar next thursday (who else is going?) so I can realy learn the snatch. Everyting else as rx#
36:59 min. HA!

Happy healthy training,
Johan

38:45 legs feel like jello. Good luck with this one!!!

32:25

Nice one coach! Finished in 24:42 with a lot of weeping, wailing and gnashing of teeth. Leaving the basement gym was easier than I thought afterward. Walking downstairs was a completely different story.
Train Hard!

29:17 at BWT 219. Was 214 before those nasty sugar peeps on Easter. (but I'm still the Easter egg champion after beating my kids at the egg hunt...haha)

Still kinda stiff (lower back) from the poor showing of 3 (not 5) rounds from 2 days ago.

Great Workout Coach!

Curious, if no wall ball for this workout would the sub just be 21 db thrusters? so a total of 42 thrusters?

What I love about CrossFit is that every morning is like Christmas when you come downstairs to see what Santa brought. Oh boy, Santa brought me a puppy! An ill-tempered, hungry, Doberman puppy that wants to rip my legs off and leave me writhing on the floor in a pool of blood and vomit. I think I'll name this puppy Helga.

Good day to own an aluminum bar.

Had to use 30lb. DBs (I don't have 25s)...otherwise as designated.
Time...26:53.91

PS- burpees done as Kelly...pushup, jump and clap. Ass-to-ankles on the squat phase.

Three rounds.....21 reps each exercise.....

burpees
45# barbell squat snatches
20# DB thrusters
40# DB thrusters
20# DB squat cleans.....

42:07.......

Coach,

I just want to say I always make an effort not to do the math. That's one of the things I love about the rounds. Isn't the WOD already hard enough? I'll do this tomorrow. I have to do the front squats today. Both of my gyms were closed yesterday.

watched friend do the wod. 10 min. YES! just when i thought it was as hard as it could get...........

Crossfit Boston opened its new location today! Congratulations to Neal Thompson--we're all psyched to have a big place to play. If you're in or around the Boston area, come see us. I know you guys are lurking out there somewhere!

123 Terrace St.
Boston, MA

Scaled the WOD to a BWT of 250# (currently 273.5)

Subbed 60# for snatch and 35# DB, wall ball ~21.5#'s. As rx'd:

43:22 (150 AHR)

I broke rounds 2 and 3 into sets of 7 and let my HR fall to under 85% before I began another set. Worked pretty well to push through the fatigue. In the middle I thought some Weiderite was staring at me (during burpees). I looked through the haze and realized he was watching the TV behind me. Can you guess what was on? That's right, Walker Texas Ranger. I genuflected to the mighty one and then knocked off another set of snatches. I then went home to a glass of chocolate milk. The Xfit cosmos had aligned.

You guys are funny. The 315 squats wouldn't be so scary if I didn't have to do a total body movement with every single one of them!

speaking of the math... how does the WOD add up to 315 squats
I get 166.. what am I missing?

27:31

My squat depth suffered at the end. If this horrible thing ever resurfaces, I'll back off the speed and make sure to get all the way down.

Jim-

Sorry I missed your question yesterday about the Scots hammer workout. I'll answer it in the exercise forum.

-K

"I get 166.. what am I missing?"

You're missing the fact that all the exercises incorporate squats. How do you get 166? that's 55.34 squats per round.

30 min.
Scaled down to 15 reps. Pukie kept looking for me for about 15 minutes afterwards. Luckily, he never found me.

32:36

all i have are 30 lb dumbells so i used those. i did kb swings instead of the snatch and used a 30 lb dumbell for wall ball

bw 172

My baaad!
Was only figuring one round.
However I was counting 2 squats per snatch and db clean cause essentially there are 2 squats per movement there...so aren't we actually doing 435 'squats'
This wod's cooler than we thought!

sub'd 45# barbell thrusters for wall ball
39:13
legs feel all rubbery, I like it.

Gassed 31 minutes in and two complete sets.

Holy SH*&%. I thought I was getting in better shape.

35:30 -- doing all 315 squats as rx'd....exhausted, but actually felt good afterwards....

Tried to run a half mile cool down after the WOD. Wife mutineed. Her form was awesome on all those squats though. I was to parallel or below.

Hers - 15# DB's 28:15
His - As rx'd 28:56

34:20

subbed thrusters for wall ball
all squats a2a

I wept, sobbed, and some how i made it in 47:00min
thanks for the pain.

BigDurf

Warmed up w/1-mile run (opted for no CFWU today).

Subbed 20# DB's, otherwise as rx'd in ~41.
It's been a weird week--Saturday I couldn't get any motivation, just really wimped out and started to think about taking a CF break. But then, yesterday was probably my strongest day yet--added nearly 50% to my previous front squat PR. And today I felt great. I definitely needed the last two days to get the buzz back.

41:47

Is that Arturo Gatti in the picture?

"However I was counting 2 squats per snatch and db clean cause essentially there are 2 squats per movement there...so aren't we actually doing 435 'squats'"

LMFAO, if you're doing 2 squats on the snatch and clean, you are doing them wrong. I think coach knows how to count. I suppose you call a deadlift a squat too.

sub'd
35lbs Squat snatches
15lbs DB Thrusters and Squat cleans
27:59

Get Some Sue! :)

Bw: 172
CFWU x 3
WOD
Subbed 35lb DB (KB Swings) instead of Wall Ball
Total Time: 34:21

What a tough workout!!! As RX'ed 22:30. Doing Crossfit for 5 months now, what a great change in my physical conditoning!!!

Cori:
3 rounds of
15 modified burpees (no jump, no pushup, elevated upper body, overhead clap on standing)
15 10# BB OHS
15 15# DBs thrusters first set, second 2 sets with 10# DBs
16 lunges in place (8 per leg)
15:56

While waiting for Carol (my mother) to finish, Cori (my wife) asked if she should do another round. She'll regret asking that question in future workouts... :-)

Carol:
3 rounds of
15 modified burpees (no jump, no pushup, used pushup handles, overhead clap on standing)
15 OHS with dowel
15 10# DBs thrusters
16 lunges in place (8 per leg)
24:15

Garrett:
2 rounds of
Burpees, jumped to touch garage ceiling
45# BB squat snatches
35# single KB bottoms-up thrusters (for wall ball)
25# DBs thrusters
45# BB squat cleans
37:40.

Posterior chain say no likey. I told it that "it doesn't have to be fun to be fun". I love this stuff.

30:35

Medicine ball is on the way...threw in some more squats.

SGM is learning fast. Invoked his right to "universal scalability" on this one. I should've never taught him about that! He's using it like "par les" in Pirates of the Carribean. Kidding, he's doing great.

Thanks, CF!

-Dennis in Baghdad

25:18
subbed 35# squat snatch
15# db thrusters & squat cleans
20# ball to about 8 ft.

That was a great one... ugh!
Great job Katie Jo, it was good to see you over Easter!

51 yo. 150lbs. 1 week into CF
scaled as follows
3Xs
15 Burpees
15 Olympic Bar squat jerks
15 Squat Thrusters w/ 15 lbs. DBs
15 Squat Cleans w/ 15 lbs. Dbs.
no wall throws (the gym doesn't appreciate these)
10 Inverted Burpees

27:15

This hurt plenty. I'm giving myself a month to get up to 75% scaled weights and reps.

That was a AZZZ kicker!!! I don't have a weighted ball so I had to sub

Burpies...as Rx
Squat snatch...as Rx
21 100lb overhead shoulder presses
21 225lb hack squats
Thrusters...as Rx
Squat clean...as Rx

BW 170lbs
40 minutes on the nose!

42:00 with following subs
30lb barbell SqSnatch
15lb db swing for wall ball
2x 15lb db Thrusters
2x 15lb db SqCl

Ran out of time, didn't manage to make the last round of the Cleans.

42:15 as Rx'd except 12# ball 12' high.

If I don't see a Burpee for 2 months I'll be a happy camper.

3 rounds
21 burpees with apush up,jump, and clap above my head
21 touch n go squat snatches with 45 lb. BB
21 wall ball shots with 22 lb.ball
21 thrusters with 25 lb db's
21 touch n go squat cleans with 25 lb. db's

disappointing time of 33:30

Charles what's with the adolescent attitude?
Not trying to question coach..Geez!
Simply pointing out that as far as I know, a snatch and clean both involve pulling the weight from a squat position (squat1) then catching in a 2nd squat position (squat2)... hence 2 squats per movement... and 435 squats for the whole series... making it even 'better'.
Meant to be a bit of a fun take on the WOD squat# (as someone mentioned not liking to know the squat total...THEY were being tongue in cheek too)..not criticizing. Get it now?
(Could be wrong on the 2 squat per movement take though)

Charles (#67),

My gym doesn't either. Try throwing it straight up in the air. Pick a rafter or something of the appropriate height for consistency.

Hi all,
Workout as follows
{Barrel jumpx5 (38 1/2" height); Pull-upx15; Push-upx20 (feet 18" above hands); and DB swingx10 (40#er's)}x5.
Duration 14:35.
Until tomorrow...

Hey all. Great to finally be able to get on the site after 2 months of crappy internet on the high seas. Been using WOD's from last year and working in Rutman's ME Blackbox. Made CF converts out of both of my roommates, and a few other Marines on ship. They're hooked! Thompson, Guard Dawg, Coach B ... hope you're all doing well. Hit me up on the email address I posted here if you ever feel like it.

Today's WOD: modified Burgie
10,9,8,7,6,5,4,3,2,1 of:
35 lb DB pushpress
20 lb d-ball slams
pullups
6:11

Finished w/ a few single arm DB snatch singles, working up to an 80 lb'er

Just finished first week of this torture (love it though). Today was 1st time I was able to complete all sets (though it took me 51:23), and I thought I was in decent shape. HA!

cfwux2

3 rds
21 burpees w/6" jump
21 squat snatches
21 wall ball 20#
21 dbs thrusters 25#
21 dbs squat cleans 25#

total = 44.59.71
1)13.43.26
2)16.16.11
3)15.00.34

bwt 198

time 38 min

weight as RX'd
subbed DB for wall ball, low ceiling
Sets broken 11-10

Sat's WOD was worse. And by worse I mean more awesome

27:03

20# db thrusters for wall ball.

42:38
subbed 45# squat thrusters for wall ball
everything else as Rx'd

wife:
47:56
subs
15# db thrusters for wall ball
15# db for squat snatch
15# db for thrusters
15# db for squat cleans

As Rx'ed: 37:23

Fun...Fun...Fun

2 Rounds

21 Burpees
21 Squat Snatch with 20#
21 Air Ball with 10#
21 Thrusters with 10# dumbbells
21 Squat Clean with 30#

40:48

plus Stretching

1st day back after 2 1/2 weeks off.

39:47 as rx'd.

I forgot to apologize to the mgmt of my pretty health club for leaving sweat stains on the tops of walls and mirrors from my sweaty wallball shots.

John (#73)

Thanks for the suggestion. That's so simple, I am embarassed that I didn't think of it.

Great one, kicked my ass

up'd the weight on the last one just to make sure I was toast!

46min

This WOD SUCKS SHIT but I LOVE IT ! I Cant feel my legs! First two sets done as RX'd last set 10 reps of each 27 min just cant do any more!!!

Due to work, impending sore throat, and EIW (Exercise Induced Wussyness), did today's WOD modified as follows:

3 rounds for time of:
21 Burpees (push-up & jump)
21 35# DB swings
21 20# Thrusters

22:58
AHR = 150

I'd like another crack at this one when I've got more time...wait, did I just say that out loud?

Age:49
BW:174
Time: 34:24
Used 12 lb ball & 20lb DBs
Favorite thing about CF: My Mary loves what it's done for me! Celebrating 19 years of marriage tomorrow.
Thanks Coach!

PS All you people are mental!! Im CF for life! peace out!

Everything as Rx's except didn't do snatches
25:24 sec.

I Hurt.

At 135 lbs. I knew I'd need to scale these weights even though they sounded modest. However scaling them is proving to be a moving target. I used a 15 lb. aluminum bar with 10's so 35 total for the snatches. We have a 20 and a 10 lb. ball and I wimped out and used the 10 - something in between would have been just right. I used 15's for the dumbbells but 20's may have been a better choice - though you'd have had a hard time convincing me of that during the last set of cleans. Form and squat depth were good - 29:06 total. Awesome workout. I felt like I was actually getting under the snatches which is a cool feeling.

28:55, as Rx'd . . . if you'll allow me the sloppiest burpee jumps you ever saw (more like hiccups by the end).

Didn't warm up enough beforehand, so the first set of snatches was pretty ugly, too.

This is the first WOD I've done. First time I've done any of these excercises too.. I had no wall ball, so I did #20 Thrusters instead. I don't have a stop watch, but the weather channel said I did this in 52 minutes. Hopefully my legs recover someday :)

2 rounds @ 23:45.

There was no need for 315 squats. Nor will there ever be.

18:32 as rx'd
actually about 350 squats for day, did yesterday's wod this am

For fun,
{Snatch (shrug) 20 kilos; Barbell lower (to traps; same weight); and Thruster (w/ SN grip; same weight)}x125.
Duration 15:00.

Anthony (BW=180)
Notes: as rx'd
Time: 29:52

32:30
Can't walk quite right afterwards. Great wod.

as prescribed, 44:00

Three rounds for time of:
21 Burpees, get air (6")
21 Hanging Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Hanging Squat cleans, 25 pound dumbells
TOTAL TIME=36:37 (10:54/12:41/13:03)
Tweaked something lower back, right side. We'll see how easy it is to move tomorrow...

Did sets of 15 instead of 21. Also modified as follows:

1. Did 45 lb dumbbell thrusters to replace wall balls.
2. Did squat cleans with 45 lb barbell instead of 25 lb dumbbells.

Total time = 45:37. This workout owned me.

34:55 as rx'd
All snatches and cleans from ground with full squat.
40 y/o

44:36

21 Burpees
21 squat snatches w/50lb barbell
42 Thrusters, 30 lb barbell
21 squat cleans 50 lb barbell (no dumbells avail)

This was a killer

31:21

Only sub was 12lbs medicine ball for the 20lbs

35:58 as rx'd w\30 lb dumbbells instead of 25lb

All snatches and cleans from ground with full squat.

44 y/o

Word. First WOD back since shoulder surgery. I did a great bodyweight strength workout this morning, so I was constrained to break at work to hit this. Figured I'd be hard pressed to make it through all three rounds at 21 reps, so I shot for 21-15-9. Made it through 21-15 all as Rx'd in 17 minutes.

We did yesterday's Front Squat WOD as our "warmup" haha:

Both of us: 185-205-225-245-265-275-285(PR)

Today, as Rx'd baby:

Russ - 32:41
Justin - 27:27

24:12

Thought this was going to be easy - should have known better. It took me 1h5 :(

forgot to post splits

10:00
12:56
13:00

As Rx'd:
28:58
All exercices full rom.
Burpees with push-up and clap.
Touch and go squat snatches and cleans.(Almost killed me, really had to work on keeping my head and chest up.)
Thrusters and wall ball full depth.
Great Workout!!

did 2 rnds
35 min 33 sec.
used 5kg medicine ball for wall ball
20lb dumbells for thrusters and squat cleans

31:33 subd thruster for wall ball. All squats were past parallel. The squats got easier towards the end due to wanting to collapse and fall down

30:43
I think medicine ball weighed closer to 10 lbs.

42:18
Used 20# dumbells for everything

41:35
as Rx'd
WoW
25's felt like 50's in last round
low hips on all though

as rx'd 21:26

finished with MU practice

Coach,

That was a mother of a workout.

In the words of Chris Farley, "Oh, my friggin' Gord!"

I am still in the 320 # range. Took yesterday off to spend time with family.

First round went as Rx'd in just under 14 minutes.

Second round went almost as Rx'd in 18 minutes.

Third round, I was beat. I went very slowly through the burpees, picked it up during wall ball and through the thrusters. The last two activities really put the hurt into my knees. I tried to go through those as quickly as possible with form. This round took me just about twenty minutes.

All told, 52 minutes.

Kegger, Jeff and Ward - best of luck. I am using some of Pavel's breathing techniques to be as fresh as possible through every exercise.

27 y/o 170 lb approx 12% bf
CFWUx1
Burpees: 21/21/21
Squat Snatches: 21/10/2
No Wall Ball or sub
DB Thrusters 15lb dbs: 11,10/12,7,2/10
Squat Cleans 45lb bb: 21/10/5

This was hard… My form on the squat snatches and squat cleans was awful, I don’t think I was dropping under the bar properly or getting low enough during the squat portion. Forgot to stop my watch immediately after getting “done”.
Estimated time = 45 minutes.

As Rx
176 lbs
46 yo

round 1: 12:20
round 2: 16:51 (29:11)
round 3: 15:50:04 (47:01:04 total)

time 34:17

only modification was using a powerbag for wall ball, and the height was lowered to about 8 feet

Did yesterday's WOD: front squats, 135-145-155-165-175-185-175. Didn't get to parallel on 185# so I backed off. How dare the YMCA close on Easter? What's a CFer to do? I rode a hard 15k in 33:10, last 5k into the wind. I'll see if I have enough pop to try today's tomorrow since I'll be away this weekend and not close to any decent gym. I hope everyone enjoyed a wonderful Easter.

also came close to punching a guy in the gym who tried to talk to me after round 2...muppet!

I SERIOUSLY underestimated the brutality of this workout! Even after omitting the Wall Ball movement, this workout left me gasping... a mere shell of the man I "thought" I was prior to executing it.

Burpees: I've never done these before. I didn't even make it to 21. Don't ask how many I completed. I won't tell you. These were difficult for me - I need to practice my technique.

Squat Snatches: The 45-pound bar was "too much". I substituted a broomstick and cranked out the prescribed reps in pretty good form. I like this movement. Need to get stronger.

Dumbbell Thrusters: I did these to a 14" box, to ensure I was hitting proper depth. The 25's were too heavy. Oops. The 20's were too heavy. Oops. I settled upon using the 15's, and even then I wimped out on the reps.

Squat Cleans: Again, I used the 15's. I never did find a "groove" on this exercise, thus my form was all over the place. I should practice these.

Kudos to Crossfit for supplying workouts like this. I thought I was "in shape" before... NOPE!

62 yo first timer. 175 lbs....14bf

2 sets each

21 burpees
21 wallballs 15lbs 7feet
21 DB thrust

Time 18 min.

Looking forward to the day I will finish all WOD

Stuart - way to go on grinding it out to the end. I can't imagine you'll be 320 for long if you keep that up.

That was an awesome workout - 4 hours later and I'm still buzzin'.

Posting for the wife:

2 Rounds
21 Burpees, get air (6")
21 Squat snatches, 8 pound barbell
42 Thrusters, 5 pound dumbbells
21 Squat cleans, 5 pound dumbells

Time: 16:08

CFWUx3 no pull-ups
(handstand and muscle-up practice) Was able to hold a handstand for a few seconds w/o wall support.
WOD
3 Rounds - 46:32(time long, but I didn't miss one squat, quads, hams, glutes on fire!!)
21 Burpees, 6 inches of air
21 Squat snatches with 25 lb bar
21 Wall ball 10 foot target with 6lb ball and butt check ball
21 Thrusters with 15 lb dumbbells
21 Squat cleans with 15 lb dumbbells

37:31 as Rx'd - pushup burpees with at least a game try for a jump on every one. Also jumped during wallballs and thrusters (and cleans for that matter.) Lots of jumping. Lots of squatting. OK - I'm rambling...hypoxia, anyone?

3 rounds of 21 squat snatches (45 lb bar), 21 dumbell thrusters (15 lb), 21 squat cleans (45 lb bar).

18:05.

I took one look at this WOD and fainted.

Sol #125 -- you're my hero. Stick with it - inspire us!

Hey-

CFWUx3
WOD 37:50 min

-K

Don't know how high I'll be jumping tonight in my Monday night basketball league...

3 rounds as Rx'd, except for snatch squat. Only used broomstick. I really need to work on my tight shoulders.

39 minutes

3 Rounds:
21 Xfit legal Burps
21 Power Snatches
21 35# db Swings
21 Thrusters, 25# dbs
21 Power Cleans, 25# DBS

33 minutes... just didn't have squat snatches and cleans in me.

On a side note, I've had a bunch of breakthroughs in the last few days. I've been xfitting for about a month. Saturday I did my first nose-to-carpet handstand pushup, then later in the day cleaned my BW for the first time on the first oly platform I've ever been on (felt pretty cool throwin that weight down afterwards). And today out of nowhere I finally got the kipping motion down. More koolaid, please.

Sunday was my first complete WOD. 135#,185#,185#,205#,205#,205#,225#.

Today's WOD was as RXed. I had to break up reps into 11/10 on the second and third sets of Burpees and Thrusters. Also had to use 30# dumbbells.

47:12

38 yrs 227LB

3 Rounds as recommended. Modified the weight a little after the first round...40:03. whew!

Oh...and having a hard time w/rhythm and form on squat snatches--can't seem to keep my heels down for the "re-squat" after the initial thrust. Has anyone gone through or seen this problem before? I'd love ideas...

20:30 as rx'd
lingering cold still dragging me down,
nice work today Fitz,

196bw
44yr
30min
had to power snatch,other squats were not deep as they should be. disappointing but tough. Heart rate was off the charts. Still coughing like a smoker 2 hrs. later. And I don't smoke!

weight- 175 lbs

Age 24

Time: 34 mins

couldn't figure out how my final time could be 41 minutes when my first round was 10min+!
then I remember the point I'd left on the wall clock.In my haze I'd used a point 5min earlier for my final reading.
For the Crossfit record, I was 36min not 41.

36.47 as rxed

Stuart, good work pushing through. I'm sure at 320 you're burning a heck of a lot more calories than the rest. My struggle is to not try and replace the ones I burn completely.

32:39 as rx'd
very tough

Me: 29:50.3.
Julian: 32:32.0.
Brian: 33:59.6.

Whoa...as px'd...

Does anyone have a link to performance model chart?

And I have no idea if such a thing exists, but a chart that gives you a "recommended" weight given your bw/height/age/etc.?

Please feel free to tell me that it's a stupid question.

45.07

26yr--5'10"--190lbs
CFWU 10reps x 3

39:59
snatches with 25# db
wallball 10# @ 15 feet

I came close to eating a whole cheesecake yesterday and had a headache all night and felt pretty bad this morning. Felt like a hangover. I better write a note to myself to not do that again on Thanksgiving...but I love pumpkin pie!

37:48 as prescribed.

All squats onto dynamax ball.

Newlin #145

Here is a thread with some links to performance benchmarks. Some of them are broken down by bodyweight.

http://www.crossfit.com/discus/messages/21/22628.html

as rx'd: 45:03

hardest.workout.ever.

29:23
8 foot wall ball target
squat snatches; each rep from mid-shin level
squat cleans; each rep tap n' go from the floor

Maybe if we complain about the burpees again; the next WOD will have inverted balance-beam burpees with a back flip and 3/4 twist;)

32.12
3Rds as Rxed
6kg Wall Ball
12.5kg DBs for Thruster and Squat Clean
20kg BB for Squat Snatch
All Burppees with clap&push up
Torture
Cycle home slowly.

And people ask me where the ab workouts are!!!!

Its been a while, good to be back
Decided to sub dumbell swings in place of wall balls, didnt want to do back to back thrusters
Otherwise as Rx'd
39:25

as rx,d time: 54:26 bw:350 thought I could do this a little faster, what the hell, it will be a good bench mark for next time.

31:10 back from a week break. Will try to get @ 27 next time around

Mike #131....thanks for the encouragement. Does that mean I'm the oldest on the board? My legs are sore, but I'm looking forward to tomorrows wod.

47:13
power snatches (still can't get the feel for squat snatches)
6# wall balls

bw 182

Time: 26:50:12

Subbed 45 lbs dumbbell thruster for wall ball throws. I think this gave me a quicker time than with the prescribed workout. All in all not a nice workout today.

thoroughly ass-kicked

2 rounds w/full weights 59:11

28:38

subbed 10# wall balls

Upon walking into hell I'm quite sure the first words out of the devil's mouth would be....

"You can start with a 1000 burpees then come talk to me"

I did Jacob's "Gut Check" and loved it!
21 1.5 pood (53lb) KB Swings
21 Pull up
21 Swings
21 Burpees (4 count)
21 Swings
21 Box Jumps
21 Swings
21 35lb BB Thruster (subbed for 20 lb wall ball)
21 Swings
21 Sumo DL Hi Pull 55 lb
21 Swings

Time 12:06

I did the WOD as recommended, and loved it while it OWNED ME! I was soaking mess at the end of this, and I thought I was shape. Being a athlete year around basically this Crossfit is the kicking my but.....amazing how this is cutting edge!

Anyways 23 yrs 175lbs @ 5'10"
Time :32:34
Really happy about my time!

Did workout as Rx....execpt used 20lbs for snatchs and only 15 squats for snatchs, they owned me. Burpees are one the sickess things when adding 6" vertical, 15-21 legs on fire, but powered thru.

To make up the differance and make sure I did all my sqauts plus some, 360 all together, I did MB squats, Two legged and One legged, plus core work out at end and stretching.

Went skiing, couldn't pass on a super powder day (3+ feet)during mid -April. I telemark ski, so does approximately 580 lunges count.

one day behind schedule,
did yesterdays front squats
225
225
255
255
275
275
275

What an awesome picture!!

As Rxed: 56:20. Lots of broken sets and water breaks, but I finished.

Well, this sucks. I strained my lower back during the CFWU, probably during sit-ups.

I got in one round then called it quits as I did not want to really hurt myself. Flat on my back in-bed now. Lovely.

11:30

Well, this sucks. I strained my lower back during the CFWU, probably during sit-ups.

I got in one round then called it quits as I did not want to really hurt myself. Flat on my back in-bed now. Lovely.

11:30

2 Rounds
21 Burpees
42 Thrusters, 20# dbs
21 Squat cleans, 25# dbs

1 round
21 Burpees
21 Thrusters, 20# dbs

Time: 32:11

My back couldn't take the burpees, thrusters, or wall ball after the last burpee-fest, so some kb work:

double 26# clean/front squat/press x10
snatch 26# x 10L/10R/10double
double 26# clean/front squat/press x10
snatch 35# 10L/10R/6double
double 26# clean/front squat/press x10

18# alt lying press x 10/10
getup situp x 5/5
26# alt lying press x 10/10
getup situp x 5/5
35# alt lying press x 10/10

shoulder feeling pretty good on both the overhead and lying presses...even held up for the getup situps.

bw 175

40:30

subbed 18 pound wall ball

hooyah!!!

48:53 as rxd
BW 140
...yeah, but it's a good hurt.

CFWU - 5 pullups
21:00
Three rounds for time of:
Rounds 2 and 3 of 10 reps
21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells
WU and first round too fast

So i have been doing crossfit now for almost a month. And after every workout i feel terriable. I feel nauseous and sick to my stomach. I consider myself to be in pretty decent shape. Im 19 yrs old, 160 pds. and about 8-9% body fat. I was just wondering if there is something i should change about my eating habits, or the amount of weight i train with in crossfit, feel free to email or leave me a comment here. thanks!

1 hour, 2 minutes, and 15 seconds
I haven't been tired like that since my first crossfit WOD

1:08:29
Max HR: 183, Avg: 149

Picked the wrong day to return after a week and a half of nursing the back. Time says it all, very disappointing.. HR wasn't the issue, some reason muscles had no juice.

Can't wait for this one again

Sol #125--You ROCK!

#174 Chas O.

I'm not a doctor or a trainer or a health science guy, but from personal experience: diet, diet, and diet.

Short answer, lay off all carbonated beverages and fried food. Get lots of sleep (at least 8 hours for me). Always hydrate up before starting.

And as always, scale down the WODs for the first couple of months. As has been said before, these WODs should not be taken at full strength for the first several months.

But no matter how you remedy it, these WODs are designed to make you a little (sometimes very) nauseous.

Again, I'm no expert. Expect some more "scientific" responses to follow. And there's always the message boards.

Thanks Newlin for the advice. I def agree with laying off carbonated drinks and fried food. i am very rigid with my diet. But i will take your advice on scaling down the WOD's. i think that is something i should really take into consideration. I am gonna start doing that tomorrow! thanks again!

26:30 as Rx'd. Might have been the hardest WOD ever.

34:15

Wow

21 burpees w/ pushup and jump
21 snatches (2x15lb 1st round, 1x15 lb db 2-3 rounds)
21 wall ball throws
21 thrusters (2x15lb)
21 squat cleans (2x15lb)

The snatches were ridiculously hard for me. I could get the weight up, but as soon as I tried to squat, my arms crumpled on me and the weight ended at my shoulder. I tried with just one 15lb db for the last 2 rounds...it was easier, but still tough. Felt great on wall balls and thrusters. Tried to jog as a cool-down...legs would barely move. Made it a half mile, though. Imagine I'll be sore tomorrow.

46 mins and change. Subbed 50 lb barbells for the thrusters and cleans, no dumbells. Included about a 10 min break after the second round due to my neighbor coming over to ask me to play in a golf tournament. When I said I don't really golf and asked him if he'd like to join me in some CF in my garage during 98 degree weather, he just kinda walked away. Wierd...

This was a beast! I wish I could say all my squats were butt to ankle (ala Kelly Moore), but sadly I can not! Kelly, you kick some serious butt!!! I guess if your ankles are touching your butt, your are actually kicky your own butt. :)

26:20

31:20
Subbed 20 lb db thrusters (thats all I have)

Paul: 39:03
Jen Sub 14# ball and 15# dumbells: 29:38

I've been reading a lot of the information on this site, and have been doing the WOD for about 3 months. Prior to this I did traditional weight lifting in the past. That got old an the results were limited. I found it hard to keep myself interested in the boring routine. So I stopped doing much physical for a long time, until I came upon crossfit. I love getting up and checking what coach has planned for the day. My results have been great and thats after only a limited time. I've heard some crossfitlive with some Texas Tech students, and have seen some redraider post, anyone currently doing cross fit in Lubbock, TX? Also whats everyone thoughts on trying to do extra work on my weaknesses to bring them up to par with my the rest of my body? My biggest weakenesses are pull-ups, grip, and running(due to shin splints that I can't seem to get to go away)

As RXed.

Total time: 23:39

R1: 1:04, 1:32, 0:53, 1:28, 1:34; total: 6:31
R2: 1:54, 1:56, 1:17, 1:37, 1:45; total: 8:29
R3: 2:04, 1:56, 1:22, 1:36, 1:41; total: 8:39

Rounds broken as follows:
R1: 21, 21, 21, 7-7-7, 14-7
R2: 7-7-7, 12-9, 10-7-4, 7-7-7, 12-9
R3: 9-8-4, 12-9-7-7-7, 10-7-4, 10-7-4

16:13...for 1 rd... 1st work out in a couple weeks. still recovering from shoulder ac joint separation and strained soleus. i really miss crossfit workouts. 10 min ellip w/u 14/14. hr avg 129, hr max 166.

Workout#1- 5x50 warm-up
5x100 on the :02::30
5x125 on the :02::30
4x50 sprints
1x25= 1600yds freestyle

Workout#2- CFWU x3(Sub 50/4 count flutter kicks for sit-ups & ball push-ups for dips)
WOD-J.T.
:16::02

I was strong enough to not let myself do the Rx'd WOD, but chose to hang w/J.T. instead. Shoulders are now smoked. Still a slow time, but doing true HSPU's. Not assisted.

Jeff_Roddy- So, were you strong enough to hold out bro?

22:14

One round for time of:

21 Burpees, get air (6")
21 Squat snatches, 44 pound barbell
21 Thrusters, 44 pound barbell
21 Thrusters, 23 pound dumbbells
21 Squat cleans, 23 pound dumbells

Full range of motion on all squats.

That one croaked me!
Used 8lb ball.
2&3rd rounds had to use 20# dumbbells for thrusters, sq.cleans

1st round 11:30
2nd Round 13:30
3rd Round 13:50
38:50

27:30
form was trashed on squat cleans...this baby waxed me... I'm such a poon
Hooah anyway!!

Jesse Woody- Glad to see your back at it.

This one was horrible. I think Satan came up with the idea of burpees. I have a question about form. I completed this as prescribed but on the third round my form was slipping. What is your take as to which would be more important, time to complete or strict form and no thought to time.

I SUCK!!!
even scaling it back so i could get my daughter to practise, i barely made 30 min with sets of 21-15-9
my snatch squat is pathetic, no wonder i can't do OHS!!! After a month i can finally do a warm-up without stopping.
Coach please feed my ego and tomorrow give us a 5K swim!!!

Don't misunderstand me...
i love this stuff, i just wish i were better at it!

ratt

Subbed 20# dumbbells for thrusters and squat cleans,12# ball for wall ball shots.Could go a lot deeper on the snatch. All in all, just happy to finish. 37 mins.

Just re-read my post(#196). Some of the phrasing is a bit unfortunate. My apologies, no offense intended, gentle reader.

Only 2 sets, I got pressed for time and it already took me: 31:13

Picked a good day to get back after the WOD...

finished 2 full rounds in 28:40. Figured I would stop there so I can walk and do the WOD the rest of the week. Good to be back!!

Oh ouch...

Crossfit pick up line #1

- "Are you into a little S&M?"
- "huh!?!"
- "Snatch and muscle ups..."

Anyhow, I'll be resting all week, try the veal...

42:59

21 burpees with jump
21 squat snatches - wood dowel (fell over on every attempt with just a 45# bar)
21 OHS with 45# bar - sub for wall ball
21 thrusters - 25# plate
21 squat cleans - 45# bar

Modified as noted:
Chris: 31:00
12# wall ball, 10#DBs

Julie: 23:40
2 rounds,
snatches with a dowel
3# wall ball
5#DBs

I really had to talk myself into the third round. I felt defeated by Saturday's workout and didn't want to let that happen again. Burpee = nemesis

Bicycle commuted 27 miles in 1:50 (took the recumbent today, headwind, a bit tired, excuse, excuse)

Subbed 2x20lb DB thrusters for wall ball. Otherwise as prescribed: 50:50.

Brutal. My glutes were already complaining from the riding, then this workout. I enjoyed the squat snatch practice, though.

Saw one of the weiderites doing 1/16 ROM leg extensions, although I could have been hallucinating through the pain and sweat.

36 minutes and some odd seconds....... I could not see straight at the end.

I think this one deserves a Name..... My vote is for OLGA ....... Mainly caouse there aint many good looking women named Olga and this one really got ugly.

Keep up the good work

185#
37 years old

three weeks into CF

21 burpees
21 snatches (no squat or poor squat) bad form
21 wall ball 15#
21 thrusters 20# db
21 cleans 20# db

51:07
I was spent at the end of it. Legs don't feel too bad tonight though. I've been tempering after most workouts and it seems to be helping soreness.

team tikrit:
mfbunch: DNF, ran out of time-two rounds complete at 23:37
joeyd: DNF, also ran out of time, finished third round of thrusters at 24:51
boss was ready to go this morning; had joeyd squat to dynamax ball, slowed him down considerably

Steve: 55:44 - All rounds 21 reps.
sub'd 35# barbell for squat snatches, 20#DBs for thrusters and squat cleans, and the only ball they had at the gym was about 8 pounds I think.

We both Lost some time crossing the gym for the wall ball shots.

Sabina: 52:44 - 2 rounds of 21 reps, last round 15 reps.
subs:
30# barbell for squat snatches
15# DBs for thrusters and squat cleans (bad form, really power cleans)
8# ball for wall ball (maybe) throwing to blue mark on wall (roughly 9') in raquetball court 1 of LA Fitness.
*Knees still bothering me. Squatting low remains difficult. Any suggestions for having 2 ACL reconstructions (1 on each knee)?

Laurie: 3 rounds of 10. Broomstick for bb, 10# db, 12# ball. 30 minutes.
Bruce 3 rounds of 14 with prescribed weights, 12# ball. 21:20

37 min.
subbed all weights w/ 20# dbells
threw in a 1/2 mile run at the end of every round for good measure.

at Midnight, after a long day, I am sitting on my couch with an ice pack on my head in hopes of cooling off enough to go to bed before another hour passes (sometimes I think it might be good to trade the ATL for the northern territory).

As Rxd except sub'd 40lb kettlebell swings for wall ball.

26:28

#201 - burpee=nemesis: I concur

first, my candy-ass disclaimer: i'm nursing a rotator cuff impingement i developed last week. with that in mind, i amended today's WOD as follows:

21 Burpees, get air (6")
21 overhead squats, 45 pound barbell
21 45 lb barbell thrusters
21 Thrusters, 20 pound dumbbells
21 Squat cleans, 20 pound dumbells

time: 35 minutes. it was a killer.

did all three sets, of course.

as rx'd...and all squats all the way down!!
26:28

35:30 with rec. weight.

I've been on the program for about 2 months, and I feel amazing. Today was sweet, looking forward to not being able to walk tommorow morning.

36:26 as Rx'd. I think this was the toughest workout yet, far more so than the "three bars of death." I thought I had it licked after a sub 10 for the first roun, boy was I wrong. BW 240 / age 50, loving Cross Fit.

46:15

BWT:252

CFWUx3

21 Burpees, get air (6") no pushup
21 Squat snatches, 45 pound barbell Sub 50 lb
21 Wall Ball shots, 10 foot target, 12 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

Time: 39:40

I have tight ankle so I go as low as possible on the snatch, thrusters, and cleans. On the thrusters I put 5 lb plates under my heels witch helps quite a bit. I was surprised by my time but I think the fact that I don't go butt

BWT:252

CFWUx3

21 Burpees, get air (6") no pushup
21 Squat snatches, 45 pound barbell Sub 50 lb
21 Wall Ball shots, 10 foot target, 12 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

Time: 39:40

I have tight ankle so I go as low as possible on the snatch, thrusters, and cleans. On the thrusters I put 5 lb plates under my heels witch helps quite a bit. I was surprised by my time but I think the fact that I don't(can't) go butt to heel helped my time. I still think Burpees are the worst. 12 lbs ball is all the gym has but I'm working on that.

Stuart, nice to see another Richardson on the board. I guess being big boned runs in the Richardson's genes. Have to agree with Kegger on the calorie replacement problem, Easter was very good to me.

BW = 167 lbs

Was in hurry so I had to modify to be sure I finished in a reasonable amount of time (and not be sick).

3 rounds
11 Burpees, get air (6")
11 Squat snatches, wooden dowel (worked on form and speed...looked badass tonight)
11 Air Ball shots, 10 ft in the air, 18 pound ball
11 Thrusters, 45 pound barbell
11 Squat cleans, 45 pound barbell

17 min

Worked on kipping PUs after. Strangely enough, I felt stronger. People were definitely giving me the "WTF" look. No mas, Coach!

First CF workout! BW 210lb age 39

CFWU x 3 (no pull ups)

Knew I was in trouble at the 15th burpee.
Completed one round with broken sets of 21. Broomstick for barbel and 10lb db's and lots of sweat! I look forward to more torture!

My...God...as Rx'd - 28:01

So, that was fun. Looks like I'm sleeping on the couch for the next day or so...damn bed is upstairs.

36:35

2nd workout in a looooong day. Went a little slow to keep form and depth.

CrossPit @ Brand X

Missed warm up and stretch. Got there just in time for the workout:

10 rounds of 1 minute EACH
Straight Punches to bag - hard and fast, no rest
Ball complex - slam ball to ground, spawl on ball, pushup on ball, scramble around to opposite side of ball, jump up, that's one.

Big dawgs: 10 ball complexes per 1 minute round
Pack: 7 ball complexes per round
Puppies: 5 ball complexes per round.
Rest only if you finish your complexes in under a minute.

I managed 5 ball complexes per round most rounds, no rest.

Skills: Hook mechanics, "bucking" from the bottom position.

Tough. Very puking tough.

Low on time, so did one round...

14:11
used 2-20# DBs for wall ball.

first day banging cross fit.
8 burps
12 every thing else.

34:31

But I did the 3rd round without snatches, because I was too exhausted to hold Balance any longer, would have fallen over...

I find it very difficult to hold balance during snatches, any tips maybe?

OMG!!!! I wanted to vomit when I was done!!!!!! Well worth it, felt like a champ when it was all over with.....

Did 2 rounds for time of 13'49" and 13'50" respectively (2nd set didn't do last exercise)

21 Burpees, get air (6")-
21 Squat snatches, just barbell
21 Wall Ball shots, 15lb ball
21 Thrusters, 8kg kettlebells
21 Squat cleans, just barbell

3 times

21 Burpees
21 Squat Snatch (45lbs)
21 Wall Ball (10' w/15lbs)
21 Thruster (25lbs D-bells)
21 Squat Clean (25lbs D-bells)

27:42

Broken sets...broken man!

27:24
wow

WOD as RX'd

34:37

too many broken sets to count...huffin and wheezin the whole way. I loved it!

Time: 31:57 (did lower weight than rx'd and sub'd extra thrusters for wall ball shots)

44:37-as rx'd

UGLY! used 30lb dumbells
@50 min

as rx'd
total time 52:45

Group Moffett

First let me say, "My legs are killing me." This WOD is very very interesting for the legs. We completed the WOD in 42:36:10

Missed workout.

I decided to take off this entire 2 day WOD cycle to let my body rest. A number of nagging injuries just seemed to be telling me to take a break. I had gone for over 2 months with only one missed workout.

I did do some yoga to help loosen some things up.

26 mins

sub'd 20 lb db for wall ball

Gian as rx'd: 32:08
Amber as rx'd: 32:05

32:08
Squat snatches were mix of power and squat.
Used 10kg db's for thrusters and squat cleans.
Smoked

26:45 FOR TWO ROUNDS AND THEN MY KNEE AND BACK TOLD ME IT WAS TIME TO STOP OR I WOULD BE MISSING A WHOLE LOT MORE THAN ONE ROUND

subbed thrusters with 45# oly bar for wall balls.

36:16.

subbed wall ball shots for thrusters.

Three rounds for time of:
21 Jumping Burpees
21 Squat snatches - 20 kilos
42 Thrusters – 20 kilos
21 Squat cleans – 20 kilos

Time: 41.20

ouch, but my burpees were still high and still kept my squats low.

(#226)

Rupert,

I think the keys to holding your balance during the snatch are shoulder and back flexibility. For me, if the bar is within my peripheral vision at the bottom of the snatch movement, I know it is too far forward. My shoulders and back definitely get a stretch when I do the snatch correctly. Think of the pull up kipping movement. After coming down from the pull part, your shoulders are likely stretching a little bit "past" the bar, right? Same with the snatch. That image has helped me. Another thing that helps me is stretching with a jumprope. Do the snatch movement with the rope, arch your back, and hold at the bottom and top. Hope this helps!

cfwux2

39:30
1st rnd 21 reps, rnds 2&3 15 reps of:
burpees, w/air
squat snatches w/pvc pipe
wall ball shots, 9 ft target, 12lb ball
thrusters, 15lb db
squat cleans, 15lb db

all squats to dynamax ball. tough workout, especially when you've been away from crossfit for awhile, but it's good to be back!

John 42:00
Dylan 43:51

Both as required

Not even close!

1 mile @7.5 treadmill warmup

21 Burpees
11 squat cleans w/ 20lb dumbbells
10 squat cleans w/ 20lb dumbbells
11 Thrusters w/ 20lb dumbbells
10 Thrusters w/ 20lb dumbbells

11 Burpees
10 Burpees
11 Snatches w/ 20lb dumbbells
10 Snatches w/ 20lb dumbbells
10 Thrusters w/ 20lb dumbells
11 Thrusters w/ 20lb dumbbells

54:09

subbed:

30lb snatch
8lb wall ball
12lb dumbells for thrusters
12lb dumbells for cleans

29:23

subbed light pole for snatches.

38:14
subbed 12 pound med ball for wall shots everything else as rx'd

28:44.
Wanted to workout outside, so I subbed 45lb dumbbell swings for the snatches and 45lb dumbbell thruster (1 dumbbell held by both hands on the ends) for the cleans. Everything else as prescribed. Burpees killed me....spent about 9 minutes total doing burpees, so a little less than 1/3 of my time was burpees.

Just wasn't in the zone this time at all. Don't know if it was lack of sleep or what. I only got through 1 round, plus another round of burpees. Then about 20 mins later I felt guilty so I did some jump roping.

Took over an hour. I thought I was getting in better shape too.

-Beau

Joe and Dan
42:30
-Thrusters and cleans with 45lbs bar
-No wall ball, knee benders instead

3 sets of the following:

10 burpees (no air)
10 power snatches w/45lb bar
10 thrusters w/15lb db's
10 power cleans w/45lb bar

took approx 15 minutes.
I had very little "spring" in my legs, even at the beginning of the workout.
Dropped another 5 pounds in bodyweight, though.

Had to skip this workout due to sickness.

wussed out after 2 rounds in 37:30.
subbed db thrusters for wallball, 42 thrusters altogether.
right shoulder started popping during second round of snatches.
somewhat alarmed.

With modifications: 38 minutes (used clock on gym wall).

Modifications were:
Burpees - no air;
45# Snatch - replaced with 95# Clean;
Wall ball - 15# ball;

29:10 - 3 rounds of 21 reps each station:
Burpees all clap/jump, 12# 10' wall ball, 10# DB's for snatches and 20# DB's for CL and thrusters - all OL deep squat

13:14 - Benjamin (11) did 3 rounds of WOD w/ 10 reps each station - Burpees as rx'd, used galv. pipe for O-lifts (all deep) and 5# WB

Team Emerald Coast

Wonder why the number of people depletes when we have work-outs like this? LOL!

This sucked cause we did Saturdays WOD on Sunday

Joey 31:40
Anabel 41:00
Yvette 36:29 (subbed 5lb cans for dumbell/barbell) did workout at home.
Damn $3.00 a gallon gasoline!!!

Anyone in the San Antonio TX area we (Joey & Anabel) could work out with over the weekend???
We will be there Thurs thru Sunday night.

As Rx'd - *Except Wall Ball = 8 kilo

Had to go outside to hit a 10 foot wall but I don't think the transitions really affected my time that much.

32:30 - legs of jello

2 Rounds as rx'd.

~37 min. All squats to full depth, ~12". All reps to full extension and lockout. Burpees w/ jump to 20" platform. Got some looks on this one.

Did all exercises for 2 sets - couldn't make that third one. I did sub the wall ball with DB thrusters. Completed in 43 min and exhausted.

As RX
23:57

Many people kicked ass on this....I wasn't one of them 48:48 with following subs due to limited equipment wall ball done with 6lb ball
Thrusters and squat cleans
completed with 20 lb D.B.
.........Smoked........Meyer completed 4/18

a world of pain

as prescribed
30.52

bw 165#

as rx'd 19 min and 35 sec

this one was fun...

34:07?!?! Crikey!

Yet another revoltinating WOD of extreme hideousness, what is on the go with the cruel workouts lately? I'm dyin' here!! My shoulders are still pootched from those foolish inverse burpees, so my form was just brutal for the snatches and cleans. I'm just happy I finished.

I'm going to go chew on broken glass and then shower in rubbing alcohol right after a sandpaper scrubdown just for shits and giggles.

~22 min.

Sets of 15 instead of 21
10lb DBs
4KG Ball

~42:00 Subbed 45lb. olympic bar for all weights.

Also, I forgot to do the wallball reps.

Joe- 39:24 as Rxd

Jason- 31:18 as Rxd

Vanessa- 42:27 w/35# barbell & 15# dumbbells

Couldn't do this little gem of workout yesterday - so I did it today.

PR for me. I know it is a new workout, but I did it in 49:05 which is slightly less than twice Kelly Moore's time - which is a PR for me!!

Althought I didn't necessarily think I was going to die at times I thought it might be preferred to continuing!

BW 185
37:25 w 12lb ball, 20lb dumbbells
" Thanks for turning up the suck coach. Met Mr.Pukie"

BW: 258lbs.

As Rx'd : 37:03

Mr. Pukie was watching the whole time, but didn't stop to chat today!

Did standing shoulder press today; singles:
95,115,135,145,145,135,135,

Did posted workout 4/18:
38:40 as Rx'd. Really bad cramps in lower back.

Mark Whitener:
35:55 as Rx'd.

46:34 as Rx'ed

Age: 31
BW: 170lbs

25:05 as rx'd.

Legs were burning but I also felt serious burns in the upper back/shoulders. Good workout.

As rx'd 46:04
what a workout
congrats coach, don't know which hurts more legs, lungs or shoulders. nice to share the pain around !

35:28 as rx'd

About 38 minutes. Used a wall clock. Nearly puked just after the 3 round of squat snatches. It was close. It's always that bit of phlegm that doesn't quite loosen, and catches in your throat. One of the guys next to me was yelling at the owner to come over. I'm not sure if it was because of me, but because of the way the phlegm came out, it sure sounded like I hurled, and I thought I was going to. I don't think I should have smoked that cigar this afternoon. But, on the bright side, it did keep me from doing a thruster followed by a slamball with my computer. It did not keep the F-word from leaking out all day long. It was like an acute case of Tourette's. Hopefully tomorrow will be better. I think it will.

Note on the programming: this is a good idea. Relative to the absolute number of squats I did, my legs weren't that sore because we kept working them at slightly different angles. Burpees kill me, but I still want to say this is a good workout worth repeating at some point, or something conceptually similar, with a large quantity of squats in different forms. Or perhaps you could develop 3 triplets like pull up/push up/squat; L pull up/dive bomber/thruster; Pullup/HSPU/squat clean; or whatever. That isn't as aesthetic as this is, though. I've always liked the clean lines.

Time: 51:40

Modded WOD:

21 burpees
21 Hang squat snatches
42 thrusters w/20lb DBs
(no med. ball)
21 DB cleans w/20lb DBs (all from the floor)

as rx'd 29:40

Crossfit Plano

Finished in 38:13. As Rx'd until the 2nd round. I switched to a 45lb barbell midway through the squat cleans because my form was breaking down with the 25lb dumbells. Happy with the depth on the snatches and most cleans.

CI

34:12
sqt snatches with dowel on rnds 2,3
hang sqt cls w/db's on rnds 2,3

25:01

Subst. 8lb. Wallball. Need to make one.
Third round was a fraggin' killer.

Cheers,
Cory

31:02

Good workout, have been wanting to reawaken my legs for quite some time. So as I am writing this 2 days later, I still walk funny...but I like it.

35 yo male, 155 lbs

CF warmup substituting crunches in knee-hang position for situps

WOD modified as follows

3 rounds
15 burpees
15 squat snatches 30 lb BB, reduced to 20 lb BB for last round
15 Wall ball shots - medicine ball weight unknown
probably 20 pounds
15 Thrusters 15 lb DB
15 Squat cleans 15 lb DB

Time: 42 min - 9:30/14:00/18:30

This was my second CF workout. Unfamiliar with squat exercises. Difficulty keeping proper form. Tendency to rise up on toes. I am quickly finding my weaknesses...

As RXed execpt squats subbed for wallball-shots.

16:30, though the range of motion was shallow on some of the thrusters and squats.

21:03
Burpees (no pushup)
Wall ball sub (25lb weight thrown into air)
All olympic lifts from a hanging position into squat

scaled to 21/15/9 - 30:22

Do a little more next time.

Subbed 45 lb bar for dumbells.

31:17

bw 142#

26:45
Went for the scaled down "Pack" version of the WOD courtesy of BrandX using 15 reps of each exercise. Didn't have the guts or energy to go at it "as Rx'd" after working late last night.

As Rxd except 8lb. ball for wall ball
55 min.

Did not do the squat snatches and substituted a second set of thrusters for the wall balls and 45lbs. bar for dumbells. 23:30.

as Rxd squats instead of wall ball shots
21:10

Hello everyone!

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell (20kg bb)
21 Wall Ball shots, 10 foot target, 20 pound ball (20kg bb Thrusters)
21 Thrusters, 25 pound dumbbells (20kg bb)
21 Squat cleans, 25 pound dumbells (20kg bb)

This was hard things started falling off midway throught the second round kept jumping with the burpees though (not sure if it was 6" but I jumped) and squats where feeble in the last round.

Think I sufered due to lack of warm up time as felt cold at the begining.

Time = 41mins

London Crossfitter!

Sorry for the late post. I am only now able to walk to the PC to post these comments. That HURT. Thanks again, I don't know why but thanks.
33:50

Here are some kip-up technique instructions:

http://www.ricebowlcinema.com/Kip%20Up.htm

Paste it into your browser. Hope it helps.

JT

CFWU x 1 (minus squats)

I figured I'd need to conserve my energy.

42:51

Subbed 20' DBs instead of 25'. Otherwise, as RX'd.

Wow, that was crazy!

Robyn and Jenika 32:16

Burpees with full push ups
25lbs bar squat snatches
16lbs wall balls
20lbs dumbell thrusters
25lbs dumbells squat cleans

Subbed 21-15-9 format across all 5 exercises:

40:37 Total

The burpees and the squat snatch kill me, everything else just kicks my butt.

34:04 with the following modifications:

Used 12 lb. ball (all I had)
used stick on last round of snatch

Stayed unbroken on all wall balls and the first round of burpees, all others broken into sets of 7.

Crushed, dislocated and relocated (a few minutes later) my ring finger taking down a suspect. Had to make something up as a sub...

For total time:
1- Tabata overhead-squats w/45# bar
2- Five rounds of:
10 Glute-ham situps
10 Hip extensions
3- Tabata overhead-squats w/45# bar

13:50. Scored 9 and then 8 on the Tabata intervals.

-D.

36:00 min

cf w/u
1 round + 8 burpees during which I pulled something above my left calf - almost to the crease behind my knee
10:19

sub'd air squats for the wall ball shots

About 32:30. BTW, question the 315 total squat count - aren't there 2 squats in the snatches and cleans - 1 on the initial pull and one after the catch (if you do them properly)(which I don't most of the time)?

25:30 wall balls were done with a 6 lb medicine ball. what kind of a gym has that as their heaviest med ball. Oh well. Everything else as rx'd/ By the last round the depths on the thrusters were not as deep. My jumps on the burpees were definately not Jordanesque. Proud of the Fiancee - did 3 rounds of 15 and finished with a time of 28:20.

1 hr 21/15 as RXd
Good burpee/poor snatch/perfect ball/good thruster/poor clean

34.50

this was fun - great workout :)

my gym's heaviest ball was only 12# - otherwise as Rx'd 39 min after CFWU.

cleans w/dumbbells had me confused all the way through.

As prescribed with the exception of a 15 lb. ball as opposed to 20lb.

I need to work on keeping count when things get highly anaerobic.

Finished in under 24 minutes (watched stopped during one set of burpees).

DNF. Got through 1 round in 25 minutes before lower back pain stopped me.

2/3 CFWU

Three rounds of:

12 Burpees
12 Squat snatches, 45 pound barbell
12 Wall Ball shots, 10 foot target, 15 lbs (all they had)
12 Thrusters, 25 pound dumbbells
12 Squat cleans, 25 pound dumbells

22:02.6

21-15-9

Burpees, get air (6")
Squat snatches, 45 pound barbell
Wall Ball shots, 10 foot target, 20 pound ball
Thrusters, 20 pound dumbbells
Squat cleans, 25 pound dumbells

Time: 20:03

Heavily modified:
3 rounds but only 10x each exercise
burpees
wallball 13 lb. ball
one-arm DB power snatch, 30 lb. (5R + 5L)
thrusters, 25 lb. DBs
squat cleans, 25 lb. DBs

16:50

includes a few minutes talking to someone about CrossFit (gasping to him, actually) who asked me if I was a former college athlete (based on seeing me go from DB snatches to thrusters). (I'm not.) Gave him the short spiel, saying if he was tired of his BB split routine, plateaued, and looking for a challenge and some variety to check it out.

He's one of two (maybe 3) people I've ever seen doing proper squats (form and depth) at the gym (former collegiate football player) and looks like he'd be a CF monster.

cut the reps as I'm coming back from 2 weeks off while I had bronchitis. Yuck.

BWt 153+ (lost about 4 lbs.)

51:03
sub 23# wallball, otherwise as RXed

all squats A-A, all Burpees 8" air (touch ceiling) but one!

wu=run 1 mile slow-sore from FS yesterday
cfwux1 on rings

27 mins for:
21 Burpees
21 Squat snatches, 20 pound barbell
21 Thrusters, 15 pound dumbbells
21 Squat cleans, 20 pound dumbells

Did this one in a hotel gym on Tuesday.

just back from camping at Lake San Antonio: running trails for upcoming Wildflower Triathalon are underwater from all the rain - looks like it will be fun one

Let's get a name for this WOD please - what a hammer-fest.

25:58 time

for wallballs i had to sub my lance armstrong medicine ball - I've only got one ball but it weighs 12 lbs

33:32
Broke it down to sets of 15
15 Burpees
Squat Snatches 45lb bar
15 Wall Balls with 10lb ball (all that was availale)
15 Thrusters, 20lb then 15lb dumbells
15 squat Cleans 20lbs then 15lbs dumbells