I am freakin' jealous of all of you folks out at the seminar. Hope y'all are havin' a great time.

Mommy?!

Question: Is the jerk a split jerk? Gracias.

Matt G.,

Wow, two 1st posts in a row.

This looks like a fun workout.

Me Too!!! Missing being at the seminar!! Looking forward to the July cert. We will be there with 2 more new trainers. (current clients.)

Man, I'm bummed. I've developed tendonitits in both knees. Felt it after the wall ball/snatch wod about 10 days ago. Haven't done anything since. First time I've ever been hurt and it STINKS!! Any words of wisdom from anyone else who's had this problem?

This may be a little off-topic, but can someone give me some positive reinforcement and tell me if any of you have fallin on your butt doing a snatch for the first time? I was working on it after embarassing myself, but man did I feel depressed today.

Mitch #6

I have had problems with tendonitis in my right knee for a months. I tried the R.I.C.E method (rest, ice, compression, elevation) to no avail. I could get through workouts, but suffer afterwords. It even started to affect other areas of my leg (calf & hip). I have recently been seeing a Chiropractic and Physical Therapy clinic. They made some adjustments to my patella and tibia alignment, as well as stretching and massage therapy. It's only been a few days, but I'm already seeing improvement. I still have a ways to go, but it believe this was the right decision and worth the cost.

Re. #7

Joe, no worries about falling on your butt, everyone has to do that sooner or later. It's all a part of the learning curve, keep at it and you'll get better. There are much better reasons to be depressed than poor snatch form. Like no snatch at all, that would be depressing.

joe
to be honest with ya i have had 185 lbs smash the top of my head doing push jerks, upper cutted my self doing split jerks, had a 245lb bar body slam me trying for max cleans, buds i think everyone has been their own side show now and again. in the end the result is the same....god i hope everyone didnt see that..good luck with your training

i would love to see a video of the dumbell clean and jerk.

Here is a video of a dumbell hang clean and jerk. only difference is that you start with the dumbells on the ground.

http://www.youtube.com/watch?v=0BEGVzmUim8

Thanks for the link, happy WOD.

1st Crossfit WOD,
Travis: bw 239
: time 19:30
: all 25#

Robert: bw 242
: time 12:32
: 8 sets @ 25#
: 2 sets @ 45#

the weak link seems to be pull-ups, we've been working on them already and have seen good improvement, with Crossfit it can only get better, will definitly raise weight on C&J next time.

we didn't do the WOD the night before, it's 9:42 AM on the 13th in Baghdad. happy crossfitting all!

here's a multiple ramble post, because Rob complained about it, we are Crossfit Prosperity, good day.

Matt G,
Now you know how we feel towards your scores. Hope all is good out there bro. See you next time I'm sure.

Goodness... 3rd WOD, and reached body failure after the 5th round. Quite a horrible feeling. Didn't finish. : ( Did squats and leg raises to finish the work out.

Gotta love it. Gotta train harder...

what part of bagdad you in travis? i'm in camp rustimiyah. so far i've never seen anyone else using power rings in the gym except myself HAHAHAH!!!!

Team Peleliu

ME lower body

Back squat (3-3-3-1-1-1)
Doc B - 135, 185, 225, 275, 315, 335
Lt D - 115, 135, 185, 205, 205, 215
Lt E - 115, 135, 185, 205, 225, 235
Capt E - 135, 185, 225, 250, 275, 300
Lt M - 135, 185, 225, 265, 275, 285

Deadlift (3-3-3-1-1-1)
Doc B - 135, 225, 255, 305, 345, 355
Lt D - 135, 155, 205, 225, 250, 280
Lt E - 135, 155, 175, 225, 250
Capt E - 135, 185, 225, 275, 315, 335
Lt M - 135, 225, 255, 295, 345, 405

Windshield wipers
4 x max effort

21:15 with 45 lbs, chins slowed me BIG time
160 lbs bwt

at fob prosperity in the iz, waiting for rings to show up in the mail.

My wife, who does CrossFit with me, is out of town this weekend, so I'm trying to visualize setting myself up for the weighted pullups without assistance. Is there some sort of trick I need to be aware of?

2 rnds w/45# (then I noticed that I was already hurting bad)
8 rnds w/35#
26:56

Deuce #23, backpacks work though you may beat youself silly if you kip too hard.

As designated w/45lb. DBs
Time...19:01.68

Mitch (#6):
I have had tendonitis in a few different bodyparts at various times. I have always had great success at managing it (and eventually getting rid of it) with the standard ice and low doses (break an Aleve in half) of NSAIDs. I would also suggest that you make a serious evaluation of your form and the amount of weight that you're using.

CFw/u

45lbs, C&J's from ground, squat cleans.
Neck to bar on pullups.

41:20

This one was a humbling experience.
Panting like an old dog, muscle fatigue set in quickly on pullups. Need to lose another 15lbs so pullups will be easier, among other reasons.

41yo, 183lbs, should be 165-170.

Have a great day everyone.

6'2" 220lbs
all sets w/20's
39:20 of honest effort at junction city, hooah!

bw 143#

WOD in 18:17
25#'s for this lightweight

32:50

with 65 lb. DB's all cleans were squat cleans from the ground each rep. w/ split jerks.

last time I did this- I only knew how to do power cleans- man what a difference-added 12:00 to my time

Damn JeffT, that's flying with 65s. I was squat cleans also, but only 45s. Mighty impressive on your part. Great work.

Hey Travis, I'm in the IZ also! If you're jonesin to use some rings, I got some

I see Neal! Yeah, buddy. I hope the seminar is treating you well and giving you a ton to torture us with! Crossfit Boston, represent!

Could not wait for the gym to open for the WOD so I ran my 3.7 mile Time Trial route.

34:50 (165 AHR) PR by 70 seconds and AHR was 90% of max.

BWT 274.5#

cfwux3rds -pu's +pushups
db clean & jerk 45lbs
pu's 45lb db for first set than 25lb for rest
time:37.22.8

another awesome workout no way i could've done 45lb db on all pu's most sets broken near higher reps. i have to say it has been awhile since i had an early morning workout and it feels really good. hope everyone has a great day. peace.

Daws & Matt G, thanks for responding.

I do these by myself so I have no one to evaluate my form, but I "thought" I was good. Plus, for this particular workout, I was using a 25lb. home-made medicine ball for the wall balls and a 25lb. dumbbell for the single snatches. It didn't feel too difficult at the time, but I felt it in the morning. The pain has been decreasing but it's hard to patient when you want to stay with it.

Thanks again.

19:36 - 25# powerblocks, 25# sandbag between the knees for pullups. Pullups TSC strict - neck touching bar, no kip.

Much tougher than it looks on paper.

43 yr young with 90 kg

Isabelle did me in. I'm sure I did something wrong. My left shoulder has been bothering me sinds. d ecided to alter the WOD's to help me recuperate and strenghten my shouldergirdle so,
sub wod:
10 kg dumbell squat clean 10 to 1 with
wide rip kipping swing (bottom part to stretch shoulders) 1 to 10
time: 10:51 min
extra: single unders 100 x (first time unbroken), shoulderblade push-ups and tube trainer 5 x 5
I'm feeling my shoulders now in a good way. I will adapt this scedule for this 4 day block than test. Btw, I found a olympic lifting gym 45 km from me and made an appointment for next week so Isabella won't hurt me no more (only kill me :)
happy healthy training, Johan

18:17
45 lb clean/jerk
25 lb pullups
pullups broken at 7,8,9,10

Today was my 4th day with CF. Thank God for the rest day yesterday as I could barely walk. My wife is getting a good kick out of it though. I found out today that I could do 1 pull up. All the rest I had to use a p/u assist machine (since I have no work out partner). Finished the work out though. 25lbs on the C&J. Looking forward to more...and walking normal again.
God Speed to all our Forward Troops and ESPECIALLY your families.

Mitch#6,
I've fought tendonitis in my shoulders and forearms for years (to the point where holding a cup of coffee at times became unbearable). Finally did something about it when I couldn't get a muscle up after 6 months doing crossfit. Saw a massage therapist (for the very first time 45yrs old) and let her work me over. Result, went home that day and got my first muscle-up.

Never seen one like this - looks sick though! Can't wait to give it a go!
- Andy
www.crossfitstamford.blogspot.com

22:40 with 25#. Pullups broken after 5.

Mitch (#35)...if you have access to a video camera, that is an invaluable tool. Not only can you look at yourself, but with a little time on the computer you can post it in Digital Coaching on the Message Board and have some great coaches critique/correct you. A used camera on eBay can be had pretty cheaply.

First thing I'd do in your case (since we're talking knees) is absolutely eliminate any tendency to rock forward onto your toes during squat-type activities. That action loads up your patellar/quadriceps tendon...the couple of times in my life I've had tendonitis flare up in my knees it was because my squat form degraded and I started going onto my toes. It's very easy during wallball and Oly lifts to start leaning forward.

Hi all,
Lisa Ride then Snatch 35x4, 40x3, 45x2, 50x1x11 (9:46 for the eleven w/ 50 kilos).
Bdw. 62 kilos.
Jon Ride 2 at 7 (5:19) then Snatch 50x4, 62.5x3, 75x2, 82.5x1x11 (9:40).
Bdw. 81.5 kilos.
Until later...

Now THAT, looks like a serious group workout!! I'm gonna do this one at the local playground with my 53 lb kettlebells!

--z--

REPs as Rx'd
25 lbs
Pull Ups not weighted
Maybe 5 good pull ups, the rest were negs or jumping.
32:05

30lb bells for c/j and regular pullups. 21 minutes then 1 mile run. felt pretty beat

as rx'd
25lbs for c and j and pu's
18:45

Thanks MattG. Just wanted to let you know that you are not the only one wanting to be in Santa Cruz this weekend.

By the way - your time is smokin' also. I got to make some sandbags like Kelly. A sandbag between your legs for pull ups- amazing.Man I love this stuff.

used 50lb DB for c&j
used less band asst on the pull-ups all set broken
time 22:08

45# DB
BW 220
25:12
3 mile time: 24:48 low and slow...

All ten rounds of C&J good to go. Maybe should've used 65#'s but knew pullups would be near impossible at that weight.

Last two sets of Pullups without weight. I blasted out 18 darn near in a row. It's amazing how light you feel without the weight. A couple of my reps my hands actually "hovered" over the bar in the up position. Awesome!

First WOD since Cindy few days ago. The elbow held up to the end and then started to get painful.

Thanks Coach!

-Dennis

Well, I thought I had Matt G. today. With only 10 pullups left to go and 1:30 to do it in, I fell flat on my face.

20:28 45#'s all hanging pulups w/ overhand grip.

Full squat c&j's

JeffT your an animal,

As RX'd 65# DBs - 32:35
Thanks Coach for getting me do this. I have noticed great improvements since I started doing these workouts. I Feel great and am getting stronger and heavier. I have tried a lot of other programs. There is nothing else like crossfit.

65# DBs for full squat c&j's
25# plate tied to belt for all pull-ups/chin-ups
BW: 205#

22:48

DBCJ's: 10 x 30lb.
PU's: 4 x 30lb
2 x 201b
2 x 10lb
2 x 0lb

Full Squats all the way. Concentrated on form. Go to 45lb next time.

Gonna be sore for a while after this one! Bring it on!!!

That is an absolutely brutal WOD. Done through the 6 C&J/5 weighted pullup round Rx'd, then had to go weightless on the pullups. 45# DBs for all C&Js

42:11

On to the Crossfit Boston 5/12 WOD...

Tough, tough, tough. 27:42 with 45# dumbbells. Most of the C&J were power cleans as legs are wrecked from Cindy a couple of days ago (which was a PR though!). BW=155# last time I checked. Form got a mite sloppy on the weighted pullups towards the end.

Tariq

very tough. 40 lb'ers.

switched to regular pullups at 3/8. kids were waiting to use the jungle gym and my curses frightened them. Also no one to assist with the weighted pullups.

26:45

Today will be day 5, wod 4 for me. I just can't believe how motivating it is, addictive even. I keep returning to read the postings all day long.

Oh, yeah forgot to post yesterday's wo. cfwu X 2, snatches 10x15# db., 5x15#, 10xbroomstick, 5xbroom. Watched the videos, tried to go real slow and watch form. this was the first time I have ever done snatch. glad there were no cameras!!!

anyone have an idea how to gauge how long before i'll be ready for leo agility test? I know at least 2 or 3 months. 40 yrs. 5'11, 234, no serious training in 4 yrs. any ideas what performance levels to look for? Thanks, and to all in uniform, keep up the good work.

I dont' have full squats yet with the clean...lacking flexibility.
I could have pushed harder, but it was a good workout.
(last 3 sets were broken with pullups)

25lbs.

24:57

cfwux2
10-1 40#db c&j
1-10 20# vest pullups
used 40#db's
20# weighted vest

total= 32.50.71
about 35 seconds slower than last year but I upped the weight of the db's to 40# and vest to 20#.

still with the elbow prob.
bwt 172#

3 rounds:

bw bench press
205# dead lift
70# single leg russian dl
95# squat clean
ring dips
70# bulg squat hammer curl press

10 Dumbbell Clean & Jerks 25lbs
1 Weighted pull-up 50lbs
9 Dumbbell Clean & Jerks 30 lbs
2 Weighted pull-ups 47.5
8 Dumbbell Clean & Jerks 30
3 Weighted pull-ups 45
7 Dumbbell Clean & Jerks 35
4 Weighted pull-ups 42.5
6 Dumbbell Clean & Jerks 35
5 Weighted pull-ups 40
5 Dumbbell Clean & Jerks 35
6 Weighted pull-ups 37.5
4 Dumbbell Clean & Jerks 40
7 Weighted pull-ups 35
3 Dumbbell Clean & Jerks 40
8 Weighted pull-ups 32.5
2 Dumbbell Clean & Jerks 50
9 Weighted pull-up 30
1 Dumbbell Clean & Jerks 50
10 Weighted Pull-ups 27.5

37 minutes and some change. I forgot to hit the stopwatch after I finished. For the pullups I removed one bar from the weight vest after every set. Most sets broken towards the end. Followed this up with some thai boxing training. I'm toast!

25:52
25# DB
partitioned PU at 8,9,10 reps

Can't do the WOD due to elbow problems.

Mowed lawn, weed whacked 60 mins.
150 wall ball shots with 24# 10:50.
Jog or bike ride...maybe later.

23:00
25 lb dumbells, hang squat clean, & jerk, wearing 20 lb vest
Pulups w/ 20 lb vest, unbroken thru 8, sets 9 & 10 broken.

95# Barbell for C&J, 20#DB for PU's...23:26....tough!!! Great way to start the weekend!!

Chuck Norris can slam a revolving door.

28:20
BW 180
60# DB
Pull-ups 2-4-6-8-10-12-14-16-18-20

Practiced form (1st time doing Cleans), so just used unweighted bars in each hand. I'm not sure I got the form right, yet another reason to find an Oly Lifting group around me.

Pull-ups assisted with therabands. Very hard at the end, feels great! HR 168 at end, I'm sure it will be higher next time, when I do cleans with actual weight.

22:36

45 lbs as rx'd

20:32

ZACH PINE = ANIMAL! Have fun this weekend man, I'm coming down to SC soon.

No dumbells, had to use barbells for c&j. Used 25# plate hanging from chain for pullups.

First set of C&J was 45#, added 5# each set to finish with 1x95#. Absolutely strict form, I'm starting all my oly lifts over from the beginning, focusing on form and not on weight. Lookin forward to a large serving of zone friendly humble pie!

All pullup sets were unbroken, so I was stoked about that.

Didn't time it, but pushing 45:00.

BW: 185
25# DB's
23:37

-- Anybody have any "tricks" on how to position the DB securely between the feet on weighted pullups? I've looked at the pictures of people doing it, but it always feels very uncomfortable when I try and almost like it's ready to fall (that's with only 25#, so I can't imagine I'd be able to hold 45's)? Thanks.

35# c&j for first 5 rnds/ 45# c&j for last 5 rnds
25# plate for pull ups unbroken until the 6th rnd

time: 30min.

a-to-a all the way

are there any cf people in chucktown, sc?

time to go work on some dead lifts and sprints

45 lb clean and jerks
no weight for pull ups

Still developing clean and jerk form.

25# 33:56
BW: 200
PU broken afer 3

38:46

45's were too much for me but I kept it up through the whole workout. I could barely get 5 weighted pullups in though so from 6 and up I did L-pullups instead, which still killed me. I also got a mean blood-blister on my hand that popped shortly after I first noticed it when I was doing pullups. Good stuff.

By the way thank you guys for those stories. It's good to have reminders that people who seem like superheroes are still only human. Good inspiration for me; I'm still working my way up with form.

JM: 19:18
DK: 25:34
95lb c&j with oly bar with 40lb vest on entire workout for both c&j and pullups...TOUGH

27:43' w/45 lb DBs.

Tougher than it looked!!

cfwu x3

25lb c&j
15lb for pullups

15:03

BW @ 195

24:57 as Rx'ed. Atchie-wawa.

bw198
44yr
20 min
25# c&j (1st rd. and last 2 rds. w/45#)
25# pull ups( last couple of sets broken.)
Abs: leg throws.med ball toss on decline bench, etc.

31:57... ouch

Very tough.. started w/ 45's, then 2 rounds later dropped to 25's

33:08

35lb DB's. The last few sets of weighted PU's did me in.

After lurking for months, a few false starts, and against the advice of friends, trainers and other "experts", I finally pulled the trigger on this thing.

1st WOD. 51 yr male. Lifelong "gym rat" now humbled. Now I know why I've NEVER seen anyone doing C&J in my gym.

No dumbells available as the pretty boys had them tied up doing isolation curls

Worked slowly and carefully developing form.

BB C&J 95lb-Broken sets above 5 reps.
25lb Plate on a chain for PU- Broken sets at 9 & 10

51:23

Any CFers on Long Island ??

29:05

45's for C&J
did 25lb weighted pull-ups for first 3 sets, then regular pull-ups

28:36
25lb dumbells for C&J / BW pull-ups /
As RXd but 9 and 10 set of pull-ups jumping

45lb db on C&J
Did 2:1 weightless pullups. Can't get a good enough grip on the back of my apartment stairs to do weighted pullups.
40:29

Used 24kg kbs, great WOD. I had to do the pull ups off of the top of my kids jungle gym which was piece of 4x4. This made the pu's much more challanging on my grip. Also had to hook the kb through my foot. Did it in 22:20

First WOD in a week - knees needed a break.

1st set 45 lbs. All after - 30 lbs

28:36

CFWU x 3 w/20lb vest, minus pullups

WOD: 24m 15sec

35db's, wore 20lb vest entire time, both for c&j and pullups.

2 sets glute ham raises to failure.

Anybody know where I can get some quality rings? I want to set a little gym up in my apt.

Did the workout in 30 minutes. Used 50 lb dumbbells for the clean and jerk. Did kipping pullups.

To those who feel bad about snatch misshaps, I have almost hit people in my gym who were not paying attention to the fact that someone might be lifting. I, too, have almost fallen on my derriere several times. I have kept the weight LOW to work on form. The snatch is still the hardest lift for me. It takes a lot of good form and balance.

CFWUx3 less dips, pull-ups

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25 pound dumbbells.

Total time = 22:30

Notes: All pull-ups from dead-hang, and severely broken after 3. 3 months ago I could only do 1 body weight dead-hang pull-up. Today, I did 55 with a 25# dumbbell between my ankles. I don't know what's in this Kool-Aid, but I'd like another glass, please!

Jim D.#40:

I'll keep the therapist in mind.

Matt G.(#43):
I do have a video camera and that's a good idea. Thanks.

42:25
All pull-ups assisted with exercise bands
C&J 10–8 25lb db's
7–4 20lb db's
3–1 25lb db's

Had to drop the weight on the C&J's after failing twice in the round of 8. Felt like I could manage 25lbs with the shorter sets at the end so I went back up.

Only person doing C&J's at the gym. Had to put up with a few comments from the guys— "Hey supergirl you trainin' for the olympics."

Workout #1: 1.5 mile jog, 20 minutes of bodyweight exercises, then 1 hr of grappling drills

Workout #2: 30 min Kenpo drills and techniques

Workout #3 (WOD): 35lb dbs, 24:22. Weighted pullups slowed me way down in the end (cleans all complete sets, p/us very broken).

************************************************

Started with 45's for the first three sets, and then realized I would be late for work switched to 25's for a total time of 42:12.

Semper Fi All.

************************************************

45# C&J's all rounds. 45# pullups. first three rounds then 35# till round 9 and 10 no weight. Time 31:48.

nothing for time today. took my time and went through the motions for form and tech. used a 8 lb medicine ball for the c & j. Definitely worth taking it slow to get the full range of motion through the legs.

Did 3 miles before the gym opened up, just under 21 minutes. Did the c&j with 65 lbs. dbs, and did 65 lbs. on the pull-ups thru set 6, then switched to 40 lbs. db for 7 thru 10.

This one was a tough one, all cleans were the deep squat type.

24:02

cfwu x 3 (only 4 reps pull ups per round though)
Used 25lb dumbbells for C&J, one 25lb dumbbell for pull ups except where noted as bw (bodyweight only)

C&J 10
PU 1
C&J 9
PU 2
C&J 5,3
PU 3
C&J 7
PU 4
C&J 4,2
PU 5
C&J 5
PU 3,3
C&J 4
PU 4,3
C&J 3
PU 3,2 - 3(bw)
C&J 2
PU 8bw, 1bw
C&J 1
PU 3bw, 2bw, 4bw, 1bw
Time = 43:37
In case the abbreviations are confusing, I switched to non-weighted pull ups after the 5th rep in the set of 8 pull ups for the rest of the work out. Other than that and needing to get lower on the cleans when I started to get tired, it went well.

30# db's - 30:28
Awesome workout!

Shoulder issues, subbed:
Tabatta on bike x 1
Dead lift 5-3-3-3-1-1-1-1-1
Max lift 175#/BW 155
"Annie" (Double-unders/sit-up 50-40-30-20-10)
22:31

Need some help with WOD variations closer to the daily WOD that will spare my shoulder for two weeks per dr. Started thread in "WOD" on board. Any help would be appreciated.

Darrell

14:23

95 lb. Clean and Push Jerks
25 lb. Weighted Pullups

I accidently start with 10 C and J and 10 weighted pullups. So I just went with it in a large inverted pyramid instead of 10 to 1.

joint mobility warm-up

23:08.0
24kg kb c&j (px'd reps for each arm)
16kg strict ring pull-ups

bw 202
65lb db's for all
c&j full s/c from the floor
42:15
smoked...

thanks to sean k for introducing me to crossfit and coach for the program

BW: 171
5km race in Bristow, Oklahoma
Time: 18:49
6th overall
1st in age group 25-29
WOD:
45lbs on both clean and jerk and pull-ups
Time: 28:05

Paul: 35# 22:06
Jen: 20# & 50#(normal assist)-20#(bonus)=30# Assisted Pullups 14:54

22:15 with 25 pounders. Used strap for injured hand. Realized at the end of the workout that I was doing power cleans. Went back and did 55 full squat cleans in a very dissappointing 6:54.

crossfit@rawc.org

Age:42, Wt:177

Subbed 16 mile mountain bike ride in French Gulch California for WOD.

Ride was up the Tom Green trail.
~7.5 miles uphill, time=1:56:15, MaxHR=169, AvgHr=153
~8.5 miles downhill, time=50:45, MaxHR=154, AvgHR=118

I tell you, just when you start to think that you're in reasonably good shape, you do a sport that you haven't done in awhile, and it totally kicks your ass. I was the 12th rider to the top of the hill out of a group of 14. The worst part is that I was thrashed by a senior citizen. I'll have my slice of humble pie now.

20:46

45lb db
Full squat cleans from the floor each rep with push press.
Pull-ups full rom, straight at bottom chin over bar each rep. This was murder. I was doing singles by the end.
Great Workout!!

35:50 65 lb DBs

Full squat cleans, only about twice as hard as power cleans, and about 20% harder than using a bar with same total wt IMO.

Felt sick halfway through the first set. It didn't go away till set #7 when pullups slowed me down enough to get more rest. Pullups broken at set 5 and really really broken by the end. Did not put the bells on the ground during any of the Cl sets but did stop to breathe at times.

Felt a little punchy for an hour or so after this one

Crap I only did squat cleans no jerk...

That would have added a significant amount of time to my WOD with the 65s

31:51 w/ 45# dbs

17:03 w/ BWPUs

As RX using 35lb dumbells and doing standard pull ups with no weight. Had to break final pull up set into a 6 and a 4, otherwise unbroken.

definitely getting stronger...pretty sure I couldn't have done 9 pull ups alone when I started 3 weeks ago. Good stuff.

26:45, 45lbs for all C&Js andmost pull-ups, then dropped down to 30lbs for the last 3 sets (8, 9, 10) of pull-ups.

Same time as last, but heavier weight used. Still, this WOD really works me over.

Thought I was going to puke in the gym.

Male
BW: 185
Age: 25

CFWU x 3

WOD: 31:04 with 55 lb DB

Anyone in the FT Benning/Columbus, GA area?

34:00 minutes

35 pound dbs for clean/jerk
20 pound db for pullups

26.59
35# Dumbell Hang Clean and Jerks
Standard Pull-Ups

BW 132

70+ mile hard bike ride as warm up

As Rx'd
30# DB
33:45

Way past tough, focus on arse low on dynamax ball, but got sloppy at the end doing more power cleans.

This was much tougher than I thought it would be!

Tommy: bw 205 45lb X 18:34 should have grown an pair and done 55's
Billy: bw 185 45lb X 23:47 should have cried

Marv, are you still x-fitting?

WOD as R'xd
BWD: 180lbs
5'10'"

Did the work out with 45lbs and pull ups with 25's, tried with 45 and got the first one no problem, but realized that I would not be able to do the rest so switch. Starting to really see the different, exspecially in my pullups....thanks xfit!

Question: While I would preform the jerks my lower back on the left side was feeling a little sore on the one side, was I not getting deep enough in my squat and so my back was bent?

This is my first WOD, the site was recommended to me by a friend of mine and I must admit, I am sold. For today, I did as follows:
10 Squats-1Pull Up (Body Weight)
9 Squats-2 Pull Ups (Body Weight)
and so on and so on...

Then to make up for the Shoulders, seated Shoulder Press 35 Lbs. All sets

And last but not least, Lunges...30 lbs...All sets. Did entire workout in about 40 Minutes and I am smoked.

I have never done C&J's before, I am going to work on them before I incorporate them into my workout, don't want to get injured.

Does anyone have advice for Pull-Ups???

I used 30 lbs for the Dumbbell clean and jerks.
Hanging pullups without weights. (Still weak)This was one of my favorite WOD.

15:03

I've been around crossfit now for a couple of months. I can really tell the difference in pullups. Also, the other night, I did 50 pushups without stopping. Not bad for an old fat guy :) I can't do alot of the oly lifts because I don't have the set yet, but I try to sub with whatever I can. I'm having a blast. Sore, but happy! Thanks.

25# dbs; 22:28

Warmup: jumprope and doubleunder work
kb: 18# tactical lunges x20
18/26/35/44 x 10ea swing-high toss-catch

40# db's, bodyweight dead-hanging pullups.

22:57

Shane, comment #127:

Check out this website and follow some of his links on pullups. If nothing else, it's pretty inspirational (I have a real struggle going with pullups myself).

http://beastskills.com/

Used 30 lbs. for the C&J's. Very happy with form--finally. Started with 30 lbs. on pull-ups for the first two sets, 25 lbs. for the next two sets, 15 lbs. for the next two sets and no weights for the rest, but needed to break up the last 4 pull-up sets and my last five pull-ups were assisted-- I was spent.

BW - 170lb

CFWU x3

As rx'd w/ 45lb dumbells and 45lb plate for p/u

= 20:35

The weighted pullups were the tough part for me.

BW 190

Run 10 miles 82:03

20 min rest

45# DB full squat c&j
45# DB pullups until rep 5 of 8th set
25# DB for reps 6,7,8 of 8th set and all 9th and 10th

27:12

BW: 170# 25#dumbells - 10#pull-ups On the C&J never did less than 5 reps (10-9-8-7-6-5-5-5-5-5)

Forgot to put my time: 18 min.

This was ugly but so awesome.

Done with the 65s in 31 minutes even, bodyweight 160lbs.

Did power cleans. Don't want to think what my time would've been with squat cleans!

Most sets heavily broken. Pullups from the round of 6 onward had a mini-jump to get me started...just couldn't break gravity's pull...but controlled up and down after that (if that makes any sense).

19:04.32 w/25#
More than 3 minutes faster than last time with the same weight; all unbroken sets.
Next time I'll bump it up to 45#.

From the ground full squat C&J with 25# DBs. Pullups unweighted. Time 19 mins. Prior to this did run interval ladder 200m, 400m, 800m, 800m,400m,200m. Done.

29:53 with 30 lb DBs

CJ 35# DB
PU 25# DB
26:30

42 mins. w/ 45# d/b's
I knew I was in trouble when I had to break the first round of C&J's into three sets! Started on fumes (probably too soon after eating lunch) and didn't feel strong at all. However, it is encouraging that I was able to do PU's w/ 45# d/b for all rounds (albeit one at a time!). This one really smoked me!

Another newbie here.

25# DBs, but didn't realize I needed to do the squat c&j, and just did power c&j. I'm sure squat c&js would have slowed me way down.

When I started CF a month ago, I couldn't do a pull up. I surprised myself today getting the first 6 pull ups (3 sets) unweighted with varying degrees of kips. Last 7 sets were jumping. Improvement is so motivating!!

17:43

Havene't got C&J technique yet. Subbed weighted dips. Did some O-lift drills after.

Weighted Pull-ups (20 pounds) 1-2-3-4-5-6-7-8-9-10
Weighted Dips (20 pounds) 10-9-8-7-6-5-4-3-2-1
Time: 27 min

HPS 30x5 44x5 44x5 44x5 44x5
HPC 44x5 44x5 44x5 44x5 44x5
CDL 64x5 74x5 84x3 94x3 104x3
PP 44x5 44x5 44x5 44x5 44x5
FS 54x5 54x5 64x5 64x5 64x5
OHS 44x5 44x5 44x5
BP 54x10 64x8 94x6

HSPU (inches) 4"x5 1.5"x5 0"x3

33:40
45# Dbs for C&J, full squat on cleans
30# for pull ups
brutal

As rx'd
45# dumbells
did regular pulls for the last wo rounds (without weight)

brutal....loved it

My two arch nemesis paired up in the same workout.. bad news for me indeed! I did the c and j mostly with the 25 db and did unweighted, regular pull ups and on my last half had to do jumping, negs, etc.
Still noticing big gains, when I started cf I couldn't even think of pulling my fat ass up anything and now, 12 lbs lighter I can do 5! Still a long road to travel but it's coming around.
HOOAH!! thanks cf family and coach and lauren

Anthony and Joe

21:07

Joe used 30lb dumbells

Anthony used 40lb dumbells

No weighted pullups, weren't allowed to take them out of the gym.

We had to run 50 meters to the pullup bar and 50 back for each set, stupid hotel gym sucks yet again.

Thanks again CF folks, this has been an incredible 3 months with everyone here. For the first time ever, I was able to do more 50lb backpack weighted pushups then my army buddies I am working with. I think I might have convinced some new people to take a look at the program :)

oh, duh... 27 min 14 sec

oops time was 21:38 in post 145

21:44 w/ 20# dumbbells

CFWU - pullups 2 of 3
Burgener WU

Screwed this one up. Forgot to do the weighted part of the pullup when I went to the gym and at about 8 and 3 then messed up and went to 7 and 3.

Anyway, 23:43

Next time I will read more carefully.....

34:20, 45 lb dumbbells

(plus 6 mile hike prior to WOD)

skipped the WOD today. Did 6 mile hike instead and too pooped to WOD, unlike ChadC above.

As r'xd using 45lbs. About 25 minutes. Lost time when phone rang. Not easy.

Been a bit since posting -- did the Indy 500 Mini-Marathon last Saturday, took a couple extra rest days, then missed a few posts of WOD's. This was a totally humbling experience.

Dan - age 37, bwt 250

Used 95# barbell for C&J (no DB's over 20# yet), and weighted pullups are still a dream. Reduced assist to 65#. (Bah!) Reps as prescribed. Ended in a panting, drenched heap. Golly.

10 C&J, 1 PU - 3:46
9 C&J, 2 PU - 4:45/8:31
8 C&J, 3 PU - 5:32/14:03
7 C&J, 4 PU - 5:00/19:03
6 C&J, 5 PU - 4:47/23:50
5 C&J, 6 PU - 5:36/29:26
4 C&J, 7 PU - 4:53/34:19
3 C&J, 8 PU - 3:41/38:00
2 C&J, 9 PU - 3:55/41:55
1 C&J, 10 PU - 1:56/43:51

Tauria - used 20# DB's 1st set, then 15#'s, 85# net 1st five sets assisted Pullups, then 70# net last 5 sets.

10 C&J, 1 PU - 2:55
9 C&J, 2 PU - 3:14/6:09
8 C&J, 3 PU - 3:25/9:34
7 C&J, 4 PU - 4:28/14:02
6 C&J, 5 PU - 3:42/17:44
5 C&J, 6 PU - 2:49/20:33
4 C&J, 7 PU - 2:27/23:00
3 C&J, 8 PU - 2:13/25:13
2 C&J, 9 PU - 1:59/27:12
1 C&J, 10 PU - 1:28/28:40

23:03
30# db full squat cleans (only have one 45# db, need to get another)
first three pullups with 15# the rest body weight
horrible sore throat today

25# DB for clean and jerks, pullups unweighted/reps as Rx'd. 25:42 age-50, BW-240. Glad for 5K tomorrow, I don't want to think of another squat type workout. Finally saw another Cross-fitter at the PSNS Gym, if we cross paths again say HI.

cfwux2 no pu

bw - too low

1st real wod in a week - so used 25's

30:26

bw 182

time: 21:45

45 lbs db's
all sets broken.
this one was nasty.

bw 190...as rx'd 50lb db's
27:34

35:56 w/ 25lbs DBs. 10 min ellip w/u 14/14. hr avg 139, hr max 170. 49 yrs old, 180 lbs.

did Isabel today, running behind because of a Jury trial. 95 lb. 8:23. broke into sets of five. used good form.

Actually think I,m in the game. 35lb dbs,20lbdb on the pullups, time 25.52 min

BW = 166 lbs

April 24, 2006
Monday 060424

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

maxed out at 185 lbs, failed on 195 lbs.

10x65#
1x6.0 assist
9x65#
2x6.0 assist
8x65#
10x6.0 assist

35#, 29:28

As Rx'd with 45's
27:30

It was brutal. Kept good form, but many broken sets, especially toward the end.

16'51" with 35 Lb DB's. I went lighter since my C&J form is not so great, epsecially with dumbells. Still hard regardless.

27:45
Had to adjust weights to keep it moving.
40,25
40,25
40,25
30,25
30,20
30,20
30,20
40,15
40,10

Walk dogs for 10 minutes, return and
front squat for form 115 x 5, 135 x 5, 155 x 0Fail

36:00
20kg(45lb)DB's

Full squats for all c&j's.Crushing workout.

team tikrit (campbell forward):
mfbunch: 25's: 24:14, broken sets: 9&8 of c/j, 7-10 of weighted pull-ups (strict except for last pull-up with a kip)

24 minutes...rough.

Used 50 lbs for first 2 sets, dropped to 45.

M: (bwt 119, age 39)
20# dbs for c/j
all real hanging pullups, yay! (broken sets after 4, no extra weight)

R: (bwt 146, age 42)
45# dbs for c/j
45# added wt. for first 5 sets of pullups, then 25# for the last 5 sets

oops, forgot to post times above....

M: 39:15
R: 40:38

30min 10sec
45lb

This was almost two minutes quicker than last year but more pleasing was that the clean and jerks were definitely done in fewer sets and with better form, and the pull ups (though down to singles by the end) were all good. I disallowed a few reps this time because I didn't quite make it far enough over the bar at the top and I know I would have let them stand last year.

23.07
20kg DBs for C&J
Used Dip Belt with 20kg on Nuetral Grip Bar for Pull Ups

37:25 with 45#

28:26
55 pound dumbells

cfwu x 3
36:20 w/ 65#

25lbs
Pull-ups with dip belt
1/2 of set 8, all of sets 9 and 10 unweighted
27:00

Completed with substitutions in 21:07.

Did as many kipping pull ups as possible, but had to switch to jumping pull ups.
subbed 40lbs (2x20lbs dumbbells) for weight.

Clean and Jerks with 10 kg. dumbbells
Jumping pull ups with 5 kg dumbell between legs (first time doing weighted ones)

Time: 16.53

Hello everyone!

This was hard.

C and J with 10kg dbs
Weighted pull ups 10kg (jumping halfway through)

Time = 20:59.

London Crossfitter!

As Rx'd with 45's
32:07

A2A on the C&J unbroken.

Pullups every broken at the end

limited time
35# in around 15 minutes no watch

BW 195

25lbs DB

Broken pull-ups after set 6.

Last set of pull-ups (10) unweighted.

Time 30:00 even.

32:00min

C&J with 16kg and Pullups on Gravitron (15kg). Had to nearly fight over the pullup machine (me, man1, man2 and a woman all wanted to use it at same time)

20# DB,jumping PLP no weight
tired, uninspired, s____te form.
Looking forward to 5K

22:15. Used 25# dbs for c&js and 5# for weighted pullups.

35# C&J, full squat
20# weighted pull-ups
MANY broken sets
46:13

Used 95# barbell for c&J, 1pd kettlebell for pullups. Had to quit after the 5 clean round and 30 minutes. Wiped out. Only my second workout with a bar in about a month (been moving)- lost a LOT of power endurance while my cals have gotten much better (met my year's goal of 20 cindys just the other day).

25:08 used 60 lb dumbbells c&j from floor butt to ankles, pullups with 60 lb dumbbell

This was a tough WOD

28:20

45 lb

broken pull ups after 7, also moved down to 25

25:54
20lb dumbells

45 minutes

45lbs cleans
25lbs pull-ups (last 5 rounds no weight)

10-65#
1-65#
9-50#
2-65#
8-50#
3-50#
7-50#
4-50#
6-50#
5-40#
5-50#
6-40#
4-65#
7-35#-BROKEN-6,1
3-65#
8-30#-BROKEN-6,2
2-65#
9-25#-BROKEN-4,2,1,1,1
1-65#
10-25#-BROKEN-3,3,2,2,

TIME:25:02

25:03 used 25#

A day late, a dollar short.

Bodyweight 175 lbs.

45 lbs squat clean and jerks (from floor)
45 lbs pull-ups

29 minutes. wasn't really working for time, happy to just finish.

no dumbbells
135 lb. bar clean & jerk
regular pull-ups (2 for 1)
37:08

had to vary this one a little:
CFWUx3 then...
1 arm DB snatch 30# & 15# weighted pull-up.
10&2,8&4,6&6,4&8,2&10
~10 minutes

20:23 45# DB for C&J
25# for broken Pull ups

25 minutes
40 lb dumbell C&J - 7 sets
40 lb weighted pull ups - 4 sets
30 lb weighted pull ups - 3 sets

stopped at 8th set from pain in right bicep...

24:30 as rx'd

24:30 as rx'd w/ 45's

22.13 w/ 35's. Could have done 40's. Pullups getting better but not weighted.

This was evil.

27:40 w/45lbs. After round 5 or 6 had to switch to 40lbs and 35lbs on the pull-ups. Last set of pull-ups was just done with body weight. Very broken sets. I might have done better had I not done ME DL's the night before but regardless I wouldn't care to do this workout again.

37:06 as Rx'd with 55 lb dbls

Performed full squat cleans.

Done with 45 lbs and 30lbs for PU
Time: 19:45 Last sets of PU were mostly singles and doubles

Ben: 19:50 40#

I almost died doing this.

24:00, 30#DBs. A2A Squat Cleans. Should have used heavier.

Only used the DB's for sets 1-3 on Pullups. BW 240, heavy enough. All PU dead hang.

WOD

Uesd 20lb DB (all I had)

17:45

Next time use 25-35

0700L KAF

CFWUx3 sub leg raises for pullups
33:23 w/ 45s (last 10 pullups were body weight only)

Gym was closing, music went off at set 7, lights at set 8, would have struggled through last 10 pullups but they wanted me out :(
Got the last clean & jerk in though :)

60yrs, 5'8", 285
First time ever clean & jerk- very uneven form. 20# db, pu on incline machine w/body wt. Long way to go before I hit rx.

From Yosemite Lodge parking lot to Upper Yosemite Falls Overlook then Yosemite Point.

I did a FD "May Challenge" of 15/12/9 each -
Burpees
Pull-ups and
20# Ball slams this morning.
Finished that in 4:24 - was pretty wiped out.

Decided to do the WOD this afternoon w/ 25's and finished in 17:10.
All the C&J's were BTA. Did the PU's to 6 holding the weight between my feet, but started cramping, so I switched over to a plate hanging off of the waist belt (which I think was easier - since I could get more of a kip).
Did PU's that way for the last 34 ea.

Team Peleliu

Doc B – 14:02 (45's for both)
Lt D – 20:58 (45's for C&P, 30 for PU's)
Lt E – 17:50 (45's for C&P, 30 for PU's)
Capt E – 17:50 (45's for C&P, 30 for PU's)
Lt M – 13:51 (45's for both)

Power cleans on all vice squat cleans.

22:15
35lb dbs.
bw 155

Pull-ups with no weight. I need to get better at pull-ups

14:27 with 30lb dumbells. Easing back into it so i didn't push the weight

31:40 with 45#. Pullup rounds 1 through 6 were not broken. Remaining sets went:
7 (5+2)
8 (3+2+1+1+1)
9 (3+2+2+1+1)
10 (5+3+2)

Bwt=185

As Rx'd with 25#, 32:19
10/1
9/2
8/3
7/4 (PU OH broken 3/1)
6/5 (PU UH 5)
5/6 (PU N 3/1/2)
4/7 (PU OH 2/2/2/1)
3/8 (PU UH 3/3/2)
2/9 (PU N 2/1/2/1/2/1)
1/10(PU OH 2/2/2 UH 2/2)

Very interesting transition from met-con (from the C & J) to just plain muscle fatigue/failure.

Also interesting, the strength/endurance imbalance for the different grips.

Fun.

46 y/o
5'-11"
170#
CFWU(-PU, dips)x3
C&J 25# DBs
Pullups w/ 20# weight belt (Changed to 10# for reps 8,9,10)
Time; 28:17

Could have (should have) gone heavier on the C&J.

45 lbs.

21:08

30# dumbells, regular pullups....

19:57

Ducimus team

Stéph: 25lbs d/squat
Antoine: 20 lbs d/squat

32.14 min

did 45lb did not keep track of time.

45# clean and jerk
Bodyweight pullups (no weight belt available)

31:00

CFWU

23;24
45# clean and snatch 10-9-8-7-6-5-4-3-2-1
10# added pullups 1-2-3-4-5-5-4-3-2-1

44:27 with 25lbs

20:30 with a 45 pound dumbell for the clean and jerks.
Did the pull-ups without the weight for two reasons:
1. My dumbells are oddly shaped so it's hard to get my feet around them. I live in military housing and I didn't want to jab holes in my floor.
2. I have a home installed pull-up bar that I use. Last time I did weighted pull-ups on it, I ended up on the floor in my kitchen wearing my flak vest with the bar in my hand laughing with my wife thinking I had a heart attack. Needless to say, it's not installed in that doorway any longer.

I should have used my vest but I did the workout late at night and didn't feel like digging it out of my car.

Hopefully I'll move up to 65# next time, I had to get the hang of the cleans.

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Used 25# pound dumbbells for the Clean & Jerk. Took a bit to get the form down but once I did they became much easier. All pull-ups assisted. The first several sets were only about 25% assisted (that is an improvement). However, the last sets dropped rapidly to close with 80% assisted and several breaks in between.

18:30

My hands can barely close after all the pull-ups.

Great workout.

JFG

age 40
bwt 198

as Rx'd

40lb c&j
25lb assisted pu's

35# DB Clean and Jerk
20# Weighted Pull ups (body weight for last 3 sets of 8,9,10).

Time 34:28

~ 34 min as Rx'd w/ 45# on both exercises.

All cleans were full squat, jerks to lockout w/ a hold, pullups w/ chin-over the bar. Grip is smoked.

cfwu x 3 (minus pullups)
bw 165

35lb DB

unweighted Pullups beginning with round 7

31 minutes (used wall clock at gym)

25mins using 40lbs dbs, though the last two sets of pullups were done without a db as someguy was racing for the squat rack.

For time:
alternating:
10....1 Dumbbell Clean & Split Jerks (from the floor, 45# dumbells)
1....10 Weighted pull-ups (45#)
TOTAL TIME=29:45 (3:01/3:19/3:02/3:00/2:36/2:51/2:59/2:53/3:12/2:53)
Used a 45# db on a chin/dip belt for the pull-ups.

Previous (5/15/2005) with 45# C&J, 35# pull-ups=27:24 (3:06/3:11/3:02/2:48/2:39/3:11/2:11/2:22/2:26/2:27)

45lbs for both exercises.
29:46 total.

cfwux3 minus plu

27.5lb db
jumping plu

40 minutes.
Should have gone with lighter weight. Form pretty lousy.

DB C&J 10-5 with 35lbd 4-3 with 45lbs 2-1 with 50 lbs
Regular pull ups body weight 205 lbs

22:30

Killer w/o. As prescribed except used 35# dumbells. Full squat cleans. Could have gone 40-45# for CJ's, but no way for PU's. 35# weighted pu's through. After tearing up my ankles with dumbell (all metal) on 1-3, I switched to a 30# db velcroed on with a 5# ankle weight, which worked very well. Sets 9-10 of pullups took 10+ minutes (including 1 and 2 cj's), broken into 4-3-2, then 1's. Total time 39:46. Avg HR = 148, typically 158-162 at end of sets.

35:01
C&J's
25 lbs for all sets

PU's
25 lbs for unbroken sets 1,2,3, and 4
25 lbs for broken sets 5 (3,2); 6 (3,2,1); and 7 (2,2,2,1)
15 lbs. for broken set 8 (2,2,1,1,2(no weight))
No weights for last two broken sets - 9 (4,3,2) and 10 (4,2,2,1,1)

10 & 1 - 25lb and 15 lb
9$2 - 25lb and 15lb
8&3 - 25lb and 1x15 & 2 BW
7&4 - 25lb and BW
6&5 - 25lb and BW
5&6 - 25lb and BW
15:29 - light pace

bw 165#

as rx'd with 50# db

19min and 17sec

in the pullups had to kip in the later rounds

45 for C@J
25 for Pull-ups

B: 17:02 25s crappy PUs
L: 25:00 10s
J: 25:00 45s

A few days late on this one, but I took the weekend off and just did this one yesterday.

As rx'd:
45lb DBs CJ
45lb DB PU

23:09 Which I thought was good considering I had a few broken sets in there. Those 45s get awfully heavy after a while. Good, deep squats on the cleans, PUs were underhanded grip with a full extension at the bottom. It's amazing how quickly my overall back power, strength and stamina has come along thanks to the CF methodology. Thanks!

This one had me huffing and puffing. Nice!

used 35lb dumbbells. watch got stopped. not sure about the time but i pushed myself.

WOD
40# DB for clean and jerk
20# DB for weighted pull up
17:56

16.47,
first set with 45 lb
25 lb for the rest

Bw 175

22:41. 45lb dumbells and no weight pull kipping pull ups. Pullups are gettin' better every day, but not yet up to weighted pull ups.

35s

18:44

17:20

70 lb barbell cleans
all pull ups unweighted
all but last round of pull ups dead-hang, last round was jumping pull ups.

45's
20:05

23:59

Used 45's and did full squat C&J's from the floor.

Used body weight on pullups:
Dead hang through 5
Kip 6-7
Gravitron with 50 lbs. 8-10

used 50 lb dumbbells as rx'd

took roughly 40 minutes

36:26

30# dbs for C&J's.
25# db for weighted pu.

26:21
45# db for sets 1,2 and 10 C&J, 40# for others
BW for pullup sets 1-8, gravitron for last 2

35 est.(interupted at set 5 by 11 min phone call, elapsed time was 44 min so I took off 9 minutes-2 min penalty for catching my breath)
35# DB, full squat CJ’s broken into 5’s, max pu’s was 6 before breaks of 3
Wu=run 1 mile 7:49, cfwux3 on rings, light on PU’s
No breakfast

A couple days late....
Yesterday- did the first two sets of pullups with 20lb db, middle sets bw pullups and last two sets had to do jumping pullups. Used 25# db for all clean and press, but last 3 sets (3,2 and 1 rep) where I used 30lb dumbells.

The weights weren't super heavy, so I just went fast as I could.
12:45.

seems a lot faster than what others are posting- should I have gone heavier? believe me- it wasn't an easy workout!! My legs and lats are screaming today!

Oh yeah- bodyweight 155. Did a long 10-15min wu of dynamic flexibility and lunge stuff before hand and lots of pushups and situps afterwards.

as RX'd:

with 45's, 27:01

on the road, the pullup bar was slick and halfway through finally borrowed a belt to attatch the weight to my waist instead of trying to do the barbell juggle...

30:49

C&Js with 25's for 1-8 & 45's for 9 & 10.
PUs with 25 for 1-7 & unweighted for 8-10.

25.30

1st WOD, would have started last week but had the flu which didn't help today. Started with 25kg for the 1st 3 sets of c&j and quickly realised the full squats were killing me and eased down to 20kg for the next set and finished the rest on 15kg. Pullups with 6kg medicine ball for 1st 5 sets then BW for the rest - last set broken 5-5...Then I was broken - Greetings from Perth, Perth Western Australia

45 lb. dumbbells, pull-ups not weighted.
Improving on p-u but still heavy enough on my own...
30 min. 00 sec.

tranholm, aarhus, denmark

25# dbs used for all.
Pull sets broken when reps reached 6.
31 min.

THIS HURT
used 20kg dumbells, and had to stop doing weighted pullups sets 7 on due to time constraints (and the facti could get no more than 2 reps at a time)
28.32

cfwu burg wu
25# 30:58

BW = 167 lbs

Used 25 lbs. Couldn't do weighted pullups after 5th bi-set. Did regular pull-ups after that. Jumping pull-ups on the final 10. Damn that was tough. Got good shrugs, though.

~ 22 min.

Talissa- 23:31 with 20# db c&j's and 10# in backpack for pulls

Jason- 22:28- with 45# db c&j's and 35# in backpack for pulls

****************************************************************************************************32:20

Reps 10-6 35 lbs. PU=35

Reps 5-1 40 lbs. PU=35

Previous workout - SNATCH bar only 18 minutes. Totally out of sync.

19:51. 45 lb dumbells for clean and jerks. 25 pound plate for pullups.

bw 197. 26:25 w/65 lb db's.

18:25 45lb db; weighted PU w/ 25lb db