I'm having trouble figuring out why exactly the "elevator" requires a false grip.

east coaster here loving the early post

Rob- Bro I think after seeing those pics, we don't need to work on our hand shakes. Any hand shake you want to do from here on out is cool by any standards my Irish brother.

Get some, Go again!

1) Rob's the man! (thanks for your help at the seminar!)

2) 'curl' was removed from my vocabulary 2 years when I started CF
*but since you need to curl half your bodyweight, with a false grip, I guess it is ok.

Thanks!

#1 Joe

If you look at the position of the body throughout the movement you will notice that as with the Muscle-Up the hands must transition from pulling to pressing. If your hands are in a position straight down from the rings you will be unable to transition from below to above.

So False grip means your hands are already in a position above the rings, allowing you to transition from a hanging (pulling grip) to a palms down (pressing grip) because your hands (palms and wrists) are already there!

I hope that makes sense!

Pierre,

No, that's not it.

Yikes! Imagine how hard an "E" move must be. I'm thinking same as an "A" except you're set on fire while suspended over a pit of alligators. I'm still working on my L-sits.

my guess would be that the false grip just shortens the lever of the forearm a bit.

Here's a cool article that covers the false grip:
http://www.powerathletesmag.com/pages/muscleup.htm

wow, so I have to curl and overhead press 80lb dumbells...at a 160lb bodyweight. i can't imagine how long this will take..

i agree with rob #7, i can't imagine an "e" move- still working on muscle ups one rock rings. there must be alligators involved in "e" class moves. where could one find video or images of these difficult moves? i used google to search for "gymnast scale a-e" and other variations but never came up with anything solid.

looking forward to this wod.

Greg,

You've got it. Think false-grip, think chimp-strength.

are we supposed to be doing the official crossfit warmup before each of the WOD's? the warmup are freakin intense. or is it just me? its a workout in itself.

...isn't the false grip when you hold tight, palm down, index finger forward, click on greg, annie or josh busting out a sub 3 minute fran, and think "i could probably do that"

Check out drillsandskills.com. The moves are rated there. The planche and maltese are are sick.

Oooh, a quickie!! Now I need something to complement this one.

quick question, my friend and i are starting a zone diet on monday, and it asks for your activity level i was just wondering what the activity level would be for a crossfitter that also does a good amount of extra training about an hour 4 times a week(him), and someone who just does crossfit (me)

thanks

This was our first WOD, only it was on this day Wednesday 051123

#17
Most people start with .7 multiplier

Can someone recommend a good website to get started on the zone diet as far as caculations and blocks...tx....does every one here swear by the diet or what?

#20 jdawg

Check out the message board, TONS of info on the zone.

Good luck!

nice bit of thinking, Greg E. I have simply come to accept that the false grip is the mandatory "bridge" in which to enter the world of pushing from the (... & my more familiar!) world of pulling.

Murph -thanks. You rocked at the cert. Funny that there seems to be a legitimate curl in our vernacular now, eh? Highly specialized, but I'm very excited about applying that sort of inverted ring control (someday w/out Brendan's help!!) to the simpler ( & upright!) movements as a climber on the rock.

You too, DJ! GET SOME! Lookin' forward to the next handshake, my Irish brother!

Age 42, BW 163

4 X 400m
4 x 50 air squats

10'10"

Eurgh. Subbed eliptical trainer for run - calf getting better though!

BW: 197 pounds

4x400m
4x50 BW squats

21 minutes 10 seconds

This is my first WOD as RXd. I have been doing modifieds for the last two weeks.

BWT 236#

4 x 400 on treadmill
4 x 50 air squats

30 minutes 5 seconds

Felt good today one of my best times so far on some of my workouts, cant wait to get back and train with the guys back in Va at Hybrid,

time was
9 48

hope all is well back in Va happy hunting to all my friends at Hybrid

much respect

jody

4 x 400m
4 x 50 squats

time: 11:25

This makes 2 wks doing CF...Lovin' it!

14:01

BWT 213

Felt as if I could go faster. Really need a workout partner to increase time.

As Rxd

16:39

Runs very fast slowest one 1:34, last one 1:17
Squats all broken but no big rest, maybe a few seconds every 10-15 reps

age 43 yr, bw 88,7 kg

as r# 14:02 min
have fun, Johan

bw 145#

11:44

WOD:
Time: 11:22

4rds.
run 400m
50 squats
total=13.50.13
1)3.14.03
2)3.27.88
3)3.27.36
4)3.40.86
This years time was almost 3 mins. quicker than last years time. Its been almost a year since we did this wod.

age 35 yr, bw 104

as r# 18:39

One of the few wod's I can complete as recommended.

10:01 as rx'd...nice way to ease into the memorial day weekend. Be safe

12:58 as rx'd
bw 165#

Squats were broken but not badly, just a few seconds rest here and there. Good WOD for early morning.

bw: 195, 33 y/o

as receieved, 11:38.

191# 5'-11"

17:00 min. Second full week of Crossfit. I've never been this sore, but I think I'm going to see some major imporovements in strength, weight loss, energy, etc.

#34, I'm with you -- this is one of the only WODs I don't have to adjust! (although I still have to break up the squats, 15-15-10-10...)

bw 210 lbs, height 6'4"

Time: 17:34

As rx'd 16:52

BW - 210
36 y/o
AS RX'd: 20:18
gettin some funny looks at the gym...need to get me a shirt, or maybe tattoo the URL on my forehead so i can shrug, point to it, and continue on my merry way...

as RX'd:

12:23

I think my 400m course is long everytime it seems my 400 times are long... not complaining just making a mental note to check it...

Warm-up
5 rounds of:
6 pull-ups (chest to bar)
10 press-ups on parallettes
15 db swings@60lb

Modded todays wod

4 rounds for time of:

row 500m
50 OHS@20kg

Time as modded 20.44

Not an all out, the Fran in a Boat earlier in the week was not a good idea while jet-lagged so just easing my way back in.

Cheers, kempie

BW: 75kg (13% F)

19:40

Subbed running for Rowing because of right foot problems.

13:39

14:10 on treadmill @1%.
Did yesterdays WOD prior to todays.

As rx'd

9:25

Run around the block is approx. .35 mile.
did 4x and 4x50 squats
16:09 Lactic Acid is fuel!

13:18 as rx'ed. Not fun in the cold rain running up OPT's driveway that looks like a circa WWII trench going up a hill.

Both used 20lb vest, ran outside:
Dave: 16:37
Katie Jo: 13:12

9:50 as rx'd.
48 second improvement

10:31

33:50
1st half 17:00
2nd half 16:50

14:45.
Last couple 400's were dragging. First 400 at 1:15, last at about 2:00. Squats getting better...rather than just falling to the bottom, I'm using my hips to pull myself down.

18:58. Quarter-miles instead of 400 meters. First was 90 secs. and last was 112 secs. Squats killed me.

13:15. Sub'd rowing for running but I think even that is hurting my hip.

BWT=273.5#

as rx'd in 14:45

If any one questioned the importance of squats for running, your question was just answered.

11:06 as rx'd

13:08. 400M is approximate distance for runs.

26:00
Walks/hobble-runs on a treadmill.
I was going to bust out a couple of sets of 20 or so elevators but my gym only has dumbells that go up to 100. I was thinking about using those but figured that would be too easy so I'll just have to wait until they get some 115's in.

11:54

14.20 with runs on treadmill

9.35 Stormed this one .I like this type of workout as I used to do track and run a reasonable 400m...however the squats make a difference!Averaged about 75-78 secs on the 400ms.

Haven't done the WOD yet but I was just thinking.
15 May was my 6 month point with crossfit.
Today I had a PR Squat (235#) and a PR Bench(also 235#).
Maybe this stuff actually works.

20:25
runs on treadmill

Did yesterday's WOD first, took 5 min rest to recover

13:26 as rx'd; squats broken at 25/15/10, then 5x10 for remaining rounds

Running after the squats was just cruel and unusual - legs were so spent I couldn't even get HR past 160

going to Vegas today! oh yeah! gotta keep the mind busy, so it's not thinking about what's going down. so did a quick workout this morning...

3 rounds of:
10 squats
10 push-ups
20 lunges
10 sit-ups

(that set look familiar to anyone? hmmm...)

then walked around my place lifting w/dumbbells making sure i had packed my whole closet and wouldn't forget anything. you should be comin' on with me mr. thang...it's not about being right, it's about being honest. let's get real here genius.

HAPPY LONG WEEKEND EVERYONE!

Subbed 400m rows, 19:15

How does someone do this in 10 minutes or less?

2 x 400m treadmill
2 x 500m rows
4 x 50 air squats (butt to ankles)

Time: 16:53

Just felt like getting some rowing into the mix, so I alternated the 500m rows with the 400m runs.

10:04
as rx'd

Elliot,

They are one of those people that are awesome at running...which won't be me. I'm hoping to do this sub 20 later today. Sigh....

13:00
squats broken each set

How far is 400 meters? I'm thinking a 1/2 mile.

cfwu x 2, then

as rx'ed:

13:47

Those "elevators" look very cool. Good excuse to do some dumbbell curls...in the squat rack of course.

sol, #72, 400m is 1/4 mile.

Is rest between rounds included in the times for this one? Is it always/never? If the answer is "it varies," is there a general code for when rounds are meant to be done back to back? I have read the FAQ, but I'm still a little confused... sorry!

This is my first post but I've been lurking and doing the workouts infrequently for a while. Time to commit and get consistent! Thanks for posting all this info, and the workouts. Cheers.

Misremembered number of rounds and so only did three today. Work time was 8:29 for 3 rounds, this doesn't include rest.

BWT 250, Age 43, just started week 2 of CF

26:13, squats broken, last set badly broken, but did all 50

as rx'd
400m 1:30.40
50 squats 52.40
split 2:22.80
400m 1:55.41
50 squats 1:26.26
split 3:21.67
400m 2:00.60
50 squat 1:27.19
split 3:27.79
400m 2:05.87
50 squat 1:17.34
split 3:23.21

Total 12:30.47

#72

400 meters = 0.248548477 miles

cfwu x 2
14:17, a lot slower than last June!
Treadmill 7.5 mph 1% 400's
Squats to wall ball, floor touch.
50/30,20/3rd paused 2 x not sure where
10/15/10/15 on the 4th set I think.

#72
400m is 437.445 yards. Just slightly less than a 1/4 mile which is 440 yards

1/3 cfwu (- dips) then some back extnsns and GHD sits.
14:47, As rx'd.
Runs were 1:21, 1:34, 1:37, and 1:42. Did this at local high school track. Nice day, smell of wet grass was awesome.

18:00

Subbed elliptical for run, resistance level 7, 175 to 190 rpm gets me 400m in just under 2:00.

All squats broken 25/15/15. Dang these things make me breathe hard!

bw: 215 age: 50 x-fitting: 3 months

Hi all,
For fun
Walk 6480' (w/25# DB's). Duration 19:00.
Squats and pull-ups later...

as rx'd
9:54

WOD- 12:54

Question: I practiced the elevator with DB's today (230 bwt: 50x3, 60x2, 70x2, 75x2, 75x1). I noticed it was natural to use my back/legs to curl/press. Is that okay when practicing this lift? It doesn't seem that you could use your legs at all in the real situation of gripping rings. Also, is practicing with DBs equivalent to your bodyweight a good predictor of success with this lift? It seems that the pulley system (see picture) would mean you are doing substantially less than your bodyweight.

51 y/o, 150 lbs.
as RX'd, but needed 90 sec. break between rounds 2 and 3 and broke squats into reps of 30-20.
15:30

14:18 as rx'ed. All runs on a treadmill @ 1%. After the first set, the runs reminded me of bike run transitions from my tri days. All in all, a good WOD for me, just gas 'er up and go! Thanks again, Coach.

completed rxd 13:33

as rx'd 17:27

Rob bwt: 243 time: 17:23
Travis bwt: 242 time: 20:59
anyone under 15 is moving out, anyone under 10 is a mutant, really had me winded, haven't had a stitch in my side like that in a long time.

1st CF workout
1/4 mile intervals
18:40

18:11.

4 x 500 meters on the run.

12:48

After a long night of drinking, I'm happy to have just picked myself up to do the workout.

Guess I was wrong, cool, nothing new there!

10:10, 11:03 last time, sub 10 next, tough!

Coach - Are you calling me a monkey?

4 X 400
4 X 50 barbell squats with 95 pounds
"A" Shift
D Miner 15min.
F Rachal 18.
"C" Shift ?

crossfit@rawc.org

Age:42, Wt:178

Subbed 200 24" box steps + 50 situps for WOD due to sprained ankle and because I'm feeling kind of lazy on my day off. I tried the run, but my ankle was simply too sore to want to continue running. Completed the steps in 9:40, stopping the clock for 10-15 seconds each set of 25.

added 180 straight punches after squats for a little "Crosspit" action.
15:37

punches were done shadow box style outside.

As Rx'd 20:30

Ran @ 7 mph every time.

As prescribed, 12:20

As prescribed, 12:20

25:49 subbed 400m row for run

dminer732, comment #96
Good vision, check #46, then check yesterdays results. Thats 2 for the old guys.

Attempted the 1000m row under 3:30 today... at 3:30 was 95m short.

Ended up doing 2 miles on the rower for a quick workout.

18:11

12:23

My first post

Warm-up
2km run
3x10 PU
1x20 Dips
2x10 HSPU

then WOD as Rx'd 13:50

2km run (cool down)

As RX'd, 14:01

Didn't push the runs hard enough

13:08

Whoa...this one was killer...

I think I could have done a lot better had I not done a cardio class just before.

bw-160
age-61
as rx'd 17.44

CFWUx3, dips @ 4 reps w/o assistance to full depth

Four rounds for time of:
Run 400 meters
50 Squats

Total time = 23:02

Notes: Still working on transitioning to POSE Method of Running, so runs were on treadmill at 6 mph. After 2 sessions, I've come to the conclusion that POSE running on a treadmill is not the easiest way to make the transition from heel-striking. Next WOD's with running will be done outside in the gym parking lot or on a track.

As Rx'ed: 9:46

runs on treadmill
time was probably around 13.30 minutes, as i mistakenly performed 5 rounds in 17:30.

Four rounds for time of:
***C2 500m row (1:55.9/1:57.1/1:57.2/1:56.9 drag=120)
50 Squats
TOTAL TIME=15:36 (3:45/4:05/4:01/3:44)
Previous (6/7/05) was with running in 12:21
Perhaps understandably, the squats were a bit slower today despite not even going all out on the rows.

LOL! 27:28.

I may have run too far, I guestimated the distance, but that's just an excuse. Plenty of room for improvement. Guess I'm the "anchor" for today.

11:40 as Rx'ed
Did the runs on a treadmill set to 8.2 with 0 incline

Felt good and also forgot how many to perform...5th was done at 14:35

AS RX,ed 13:53 min 225 lb's

12:42

13:16 as rx'd in the hot texas sun (90 degrees/57% humidity/16mph crosswind)

bw 220, 20% bodyfat, age 44

14:33

Total Time 21:53
Rnd 1)4:05
Rnd 2)4:51
Rnd 3)6:31
Rnd 4)6:27

1st 2 round were running on treadmill, 0 incline.
Last 2 rounds were walking on 8 deg. incline (muscles around hip replacement got sore).

1 round. Running hurts my neck. Every bloody thing hurts my neck.
Tried hanging to stretch, can't even hang for 2 sec from my left hand (normal is 10-15 sec). Right hand hanging is still normal.
Going back in for medical eval, this has "not right" written all over it.
Hope to be back soon.
JK

Crossfit Marina Gang:
Denise: 14:55
Lisa : 16:05
Mark : 17:47
Jane: 19:27

Nice Job!!!!

WOD 1
400m run
50 squats
4 rnds

11:26

WOD 2
500m row
50 back extensions
50 situps
3 rnds

20:56

need to do A LOT more situps

bw 197

As Rx'ed
14:25

got my rings this week and took them to the gym for a test run... i have to say that i might have been getting off easy with the 3:1 sub on bar dips... those things are tough... i looked like i had the palsy the whole time i was on them and i couldn't ever string together more than 5 or 6 consecutive dips... i did 50 as part of my warmup for today's WOD and will add them in prior to my future WODs to get the movement down

~17 min, C2 sub.

10:33 Should have broken 10 minutes, but I did yesterday's workout this morning after getting run off the tennis courts by a hail storm first.
BWT-201, 54 YOA

14:58

14:53

I guess Memorial Day weekend does = beginning of Summer!

#39...Mike S...Im with you in the tall guys boat (6'5", 215). Running WODs seem to be the first ones i can compete in.

Looking forward to this one, as I strained a left bicep yesterday on pull-ups. Pisses me off, bc I am making good progress in that area.

age:31
bw:225
12:34 as rx'ed
The looks one gets wen they're doing wierd hip-thrusting squats on the neigborhood corner......

18:18

on the cold and windy track of Mazama High School track, Klamath Falls, OR. Like JD Stephenson #130, I also sufferred through a hailstorm, luckily after the WOD, on the walk back to the hotel.

4 rds
500 m row
50 sq
17:15

11:55
As Rx'd

11:21
as rx'd

14:22

I had more in me when I finished. Should have pushed for 12 minutes.

14:30

CFw/u
Treadmill .25 miles, squats to dynamax

15:06

Thanks Coach and Lauren.

WOD
Biked 5 miles to gym
4 x 400m rows and 50 squats-12:24
Subbed rows for run.
50 x 135# flat bench, pullups, dips
Biked 5 miles to home

7.4 mile run, slow pace, HR below 150

Then did WOD at park near my house. Total run time was 6:38 for the four laps - I was using my Garmin, so it auto-paused when I did the squats. Probably 10-11 minutes all told. I'm sure if I looked at the workout history closely enough I could figure it out, but I'd rather go have my post-workout snack.

14:18 4X Treadmill runs. squats

14:23
Treadmill @ 1% incline

14:25

22:48

17:10

14.52

age-34
Bwt-193
13:40
TM @ 1% grade, squats broken at times toward the end.

cfwu
27:35 as rx'd
outside workout today
90 degrees and 51% humidity
gonna be a warm summer here in nashville

10:33

5'10, 161 lb, 54 y.o.

10:52
(no injury)
Quads felt like rubber afterward. However, not as exhausting as Coach recommends. In C.F. Journal Jan 2003 he states, "Done right, they (WODs) have a horrific impact: they're designed that way. No one comes out standing much less looking for another one later."

I found this WOD pretty easy and wonder how I screwed it up. I was still standing afterward.

BW: 162, Age: 50
Time: 10:56

18:11
Sub'd Jumprope for 400m run.
Jumped for 1:45/1:45/2:00/2:00
Squats as rx'd

bw 143: age 26
9:42

after three full rest days this felt sooo good.

1st time poster... been doing this for about a month and LOVE it!

as RX'D 12.56

Did 95 pound barbell squats down to med ball for all sets. Killed my time, but hell of a work out. Legs are still rubbery hours later. Thanks to A shift for the challenge.

29:26

13:56.0

Tredmill, so slow....

17:04

As Rx'd
Bw: 200 45 yrs 6'4"
13:55
No stopping on squats.
Then easy jog for 25 minutes.
Love these work outs!!

14:28 as rx'd

bwt: 182

16 yrs old 5'11 160 lbs

400m run
50 squats
400m run
50 squats
400m run
50 squats
400 m run
50 squats

toal time: 9:21

11:41

13:40

Crossfit Plano

Hey-

15:11 for 4 rounds

-K

14:20.24

10:38

Hi all, ALL WEIGHT IN KILOS
Family backpacking trip tomorrow, so...

Lisa Squat 45x5, 70x5, 85x3, 95x2, 100x2x3 (appeared easy) SW/pull-upsx5x4. Bdw. 62.

Jon {Ride- 2 miles (5:14); Squat- 62x5, 102x5, 125x3, 140x2, 150x2x3 SW/pull-up- bdw.x6, +90#'sx3x3 (two 20 kilo discs on a 2# weight belt). Bdw. 82.5.
Happy training...

BW - 168lb

As rx'd 12:05

9:50 as rx'd...who knew?? Good time thanks to BradW.

as rx'ed, on the track

13:57

11:12

16:41
800m XTrainer L5

ouch

As Rx'd (Boy, it's good to be able to say that!)

17:45

Darrell

4 rounds

Bike 800m
50 Squats

19:28

15:25
BW 190, age 35
Squats below parallel to full extension

bw 181

time 10:30

subbed 500M rows for run

as Rx'd 15 mins. Legs feel like jello

12.07
as Rxed

As rxd 13:20.
Finally got the girlfriend to start CF. She did todays WOD in 14:17 this morning then did "Michael" 3 RFT 800m run, 50 back extensions, 50 situps in 29:30. I see a future CF girl. Go Courtney!

10:42 for Matthew, 11:30 for George. 20, 20, 18 and 18 on the treadmill. Aim for four lots of 20.

used 20# vest/ ran outside/
between 15-16 min. didn't have a stop watch available, checked the clock.
used 20# vest

11'50" - I lost a bit of time due to being lazy with the squats and going a bit slower than I should have. My bad.....

Jen: 10:24
Paul: 11:03
Andy: 11:35

4 rounds?...crap...did 5 21:37.

Miscalculated my running path outdoors and performed approx. 470 meter runs instead of 400 meter runs. Oh well, the extra running can only help.

16:25

treadmil running at 3.5 incline- 400 meters x 4 and 50 squats x 4

time: 14:47

12:40 as rx'd with runs on a track, faster each round. felt "too good" at the end, as in could have up'd the intensity...oh well, holiday weekend right :)

Oh umm thats twice I screwed things up today!!!
I did 5 rounds serves me right for not writing it down!

00:14:43

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

32 mph winds coming off Peavine Mt., didn't feel like battling the winds.

Nordic Track (set on 7 out of 9)for 400's; 13:47.

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

19:20

10:51 as RX'd

8:24 as RX'd :)

I was wondering if anyone on this forum has heard of the Firefighter combat challenge. Crossfit is a great tool I have been using as a coach to get in shape for this event. Check out my blog (just turned 1 year old) at combatchallengeinpeterborough.blogspot.com

18:58

Four rounds for time of:
Run 400 meters
50 Squats

As rx'd.

Justin - 14:30
Leslie - 14:38

Back Squat: 3x275,2x295,2x295,2x305,1x315,320*,315,315,295
Front Squat: 5x135,1x185,205,225
RDL: 3x225,3x275,3x275
Shrug: 15x315

13:42 as rx'd
age 35 BW 202

BW-202
19:14 as Rx'd

10:06 as rx'd
at fire hall so used treadmill for 400's
set it at 11.5 mph until last one - dropped to 10 mph for last bit

16:35 as rx'd

16:16

12:19 as so sweetly rx'd

1. 1:36...50 sqts
2. 1:33...50 sqts
3. 1:33...50 sqts
4. 1:34...50 sqts

Julie: 12:58
Julie did the half version.
4 rounds of
run 200m
25 squats

As "the girlfriend" in post #181 ... I have been watching him do this for about 5 months now. Thought that it was about time I gave it a try ... afraid that I am not going to be able to move in the morning!

those are great times coutney, especially for your first WOD and especially for doubling up.

14:22

Met with "Nancy" instead.
27:52

12 min. last 2 sets of squats broken into 30-20

bw:180

as rx'd: 12:36

12min. run with hills.

Rx'd: approx. 20min

as rx'd
15:00

as rx'd: 12:30
r1: 3:02
r2: 3:09
r3: 3:14
r4: 3:04

15:00 on the dot
as rx'd
Did this right after yesterdays wod.

Workout #1- 10x50yds(underwater down, sprints back) freestyle (CF swim workout)

Workout #2- CFWUx3

WOD

DJ :12::45
DJD :14::40

Actually ran this one. Knee felt good until the last set of squats. Felt like I should of done better, but stoked to run a WOD again. Squats were to parallel or deeper.

Modified to four rounds of:
500m row
30 squats, to parallel or slightly below

Time: 23:12
5:09/5:47/7:03/5:13

Not sure what happened in the third round... felt like I just ran out of steam at the end of the row. Picked it back up for the last round...

24mins
(to stop sign)

10:04 as rx'd

Special Friday workout at Brand X

Run 200m
21 Cleans (45#) - 4 were hang cleans
Run 200M
21 Jumping negative Ring Dips
Run 200M
15 Cleans (45#)
Run 200m
15 Jumping negative Ring Dips
Run 200m
9 Cleans
Run 200M
9 Jumping negative Ring Dips

19:45

13:01 as Rx'd (so far only WOD I can say that for:)

I only did a half-hearted warmup, as I spent all day driving and then dinner with the family, and so was running out of daylight before they closed the track. Got it in though!

14:41
butt to dynamax ball

Age-50/BW-240
subbed 400 meter rows for run
19:17

14:40 as RX'd

CFWUx3 with assisted pullups and dips

18:80 as rx'd. Runs were on a treadmill inclined 2%.

11:39 as rx'd

Runny Lizzie:
(135# Full Cleans)
Run 200m
21 Cleans
Run 200M
21 Ring Dips
Run 200M
15 Cleans
Run 200m
15 Ring Dips
Run 200m
9 Cleans
Run 200M
9 Ring Dips

22:00

12:12... A to A.

-D.

BTW just since it's being talked about. There are F skills now. The open ended code of points is being used at the elite level now. A-F. When we're talking E/F skills we're talking about pressing out of a maltese, performing a victorian, performing a wide arm press to inverted cross. Yes, it's insane.

BW = 168 lbs

May 18, 2006
Thursday 060518

Five rounds for time of:

5 sets total:
3 sets 75 pound Sumo deadlift high-pull, 12 reps
2 sets 95 pound clean

12 regular dips (last 3 sets 80lb assist)

approx 16 min

As rx'd

1)3:20
2)3:48
3)5:03 (I was hurtin'!)
4)3:44

1-2 min break between rounds.

BW: 154
15:40 as rx'd

1-3:05
2-3:41
3-4:28
4-4:24

14:10

Team Buehring

Lt D - 10:31:10
Lt E - 10:31:40
Capt E - 12:53
Lt M - 10:33
Capt T - 13:03

400 meters was approx, not measured.

Heavy climbing session today at the local rock gym, so I skipped the WOD. I will work some more legs into tomorrow's WOD to compensate somewhat.

Time: 23:57

26:13

13:48

16:30

16:51

w/u—(3 rounds) samson stretch, 15 sit ups, 10 inverted burpees

15:00
dissapointed in time, but eh not too bad, just glad to get it done

13:50-18:00 for all four of us
400m was an estimate

suck factor was high- it was about 105 degrees.

crossfit liberty- baghdad

6 quarters with squats in 20 minutes.

20:22 400m x 4, 25 bwsquats, first wod

As Rx'd

Run on treadmill 1% grade

1st rnd 2:57
2nd rnd 3:33
3rd rnd 3:44
4th rnd 3:49

Total 14:05

went on a 90 min mountain bike ride in the Boise foothills as a sub.

2x CFWU and 1km run to track

4 x 480m run/50 squats 14:42

4 rounds:
.25 mile treadmill
50 squats

20 minutes

did sat&sun wod today:

rnd 1: 400m @ 9mph
50 squats 27/23
rnd 2: 400m @ 9.5
50 squats
rnd 3: 400m @ 10mph
50 squats
rnd 4: 400m @ 9mph
50 squats

10 min ellip w/u 6/10. wod 14:56 on treadmill 6.5 to 8 mph. squats 30/20, 25/25, etc. hr avg 129, hr max 167.

17:21

12:54

Runs on a tradmill.

Completed in 19:34. Ran quarters at Mooreland with times of 1:38; 1:34; 1:31; and 2:11. I was obviously feeling the squats on my last lap.

First two sets of squats were unbroken.

26:32
as rx'd.
Run outdoors, squats butt to ankles

13:00
as rx'd,
Treadmill runs
BW: 212.50
age: 43

Still a day behind. Plan on taking this coming up rest day to catch up.

12:21 as Rx'd

My lacrosse legs appreciated this workout...
Broke the first two sets of squats into 25,25, Then the second two into 20,15,15. Tried to keep the runs at 10 mph on the treadmill, but went down to 9.3 on the last two.

Crossfitting is changing my life.

Still a day behind. Plan on taking this coming up rest day to catch up.

12:21 as Rx'd

My lacrosse legs appreciated this workout...
Broke the first two sets of squats into 25,25, Then the second two into 20,15,15. Tried to keep the runs at 10 mph on the treadmill, but went down to 9.3 on the last two.

Crossfitting is changing my life.

As Rx'd

12:45

CrossFit Plano

Thayer: 14:28 w/treadmill

Talissa: 13:04 w/treadmill

Just got back home from the box, demobed at Bragg and now am in the NYC. Started Crossfit in Iraq and am now doing it at home. Today first day with wife. Allowed her a modified workout. She did the 4x400 but broke up run and walk, only had her do ten squats each 400, don't want to put her in rhabdo... Her time 15:50, mine 14:36 as rxed...

13:02

First post. I've been working with WODs for a couple months(on and off).

Wt: 299

Time: 32:00

age 40
bwt 198

15:08

3 rounds 10 minutes

3 rounds 10 minutes

as rx'ed 14 mins.

17:57

Runs were on a hill road (2:16 RT up and down)
Air squats with minor breaks.

19:26

Modified CFWU - pu/dips
10 x 95lb front squat
10 x 95lb overhead squat
10 x 115lb push press
3 x 33 situps
3 x 12 125lb back ext. (machine)

2 WODs today

120 pu/120 dips (sets of 4x4)
laggardly 30 mins

4 x 400m/50 squats
14:37

15:25

bw 191

14:15

Ran 3 miles today after Saturday's WOD. Skipped the last 50 squats, but I completed the rest of the WOD in 24 minutes and change. Legs felt dead on today's run, though.

13:26 Good ROM. Great WOD; thanks Coach!

13.25 as rx'ed

15:40 as Rx'd, wife did her first unscaled WOD in 22:30.

14:42 as rx'd
HOOAH

Messed up this WOD and instead did:

As many rounds as possible in 20 minutes of:

Run 400 meters
50 Squats

5 rounds

Hello everyone!

Did this straight after tomorrow's WOD which killeed. Ran with 2% incline on treadmill at 12kph could have run a little faster have just increased incline to this so easing my way in.

our rounds for time of:
Run 400 meters (2% incline)
50 Squats (Butt to ankle)

Time = 19:34

London Crossfitter!

Run 400 meters (2% incline)
50 squats (butt to ankle)

time: 13.11

13:38

400m - 1:32/1:48/1:55/1:53
50 Squats - some A2A, some cheating...work on going lower all the time.

as rx'd
Bill- bw: 175# time: 16:12

Kallista- bw: 80# time:16:15

13:38

60, bwt 281--starting to lose wt. Doing this wod on Monday--taught a weekend martial arts clinic and was too burnt to do anything else.
Only two rounds, but still 20:02--I GOTTA check that distance! Will do Saturday's wod this evening.

16:45

15:31

12:22
Went to the high school track (with whole family for this) so no CFWU, just some stretching. It's definitely easier running on the track.

5 rounds in 16:30
est 4 rounds 13:25, RTFQ.148 avg, 169 max on run 4
WU=20 min stairclimb two peaks, level 7 last 10 min

400 run/50squats x 4rounds
time 15:40

Bw 202
44yr
5mile run 45:30
15 min break driving to the track
WOD as Rx
11:28 min.

elevated psp & ring pullups assisted
15 sets

Modified to two 400's with 25 squats after each. Total time 11:20. First quarter in 2:33 and second in 2:42.

15:25 on the t-mill; 20 sec faster than last time.

14:40

Rich: 12:08
Clint: 19:45
Sam: 27:34
Matt: NA

13:40

as rx'd: 12:41.52.

15:20 as rx'd

14:55

as rx'd, 13:25

Vanessa- a little over 15 min (I didn't have a watch), jumped rope instead of running-~2:00, ~2:15, ~2:30, ~3:00 respectively for the 400m.

As Rx'd

Jon: 15:56
Joan: 20:10

Performed 5/30/06

~400 meter run in parking lot - 1:45, 1:47, 1:46, 1:52
squats - 1:16, 1:$7, 2:05, 1:57

Time = 14:15

17:30

Rounds 1,4: 0.25 mile on treadmill
Rounds 2,3: 0.25 mile on elliptical trainer

Easy .5 mile warm up

14:49 as rx'd

BW 164
Age 42

11:57

Skipped this one. In Mexico for house-build.

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

20:30 BW: 227 Knee bothersome will sub next time.

13:37. Runs at 10.0 mph on treadmill; treadmill slow to get to pace and probably lost 15 sec per interval. Squats down to parallel and form emphasized over speed. Legs were jello afterward and good sized puddle of sweat underneath; great workout!

15:49

Grass Cut - 16:25

bw 165#

as rx'd

10min and 36 sec

a couple of days behind

14:25 on the beach
squats broken

1 minute slower than last year, 10#s heavier though.

also, ran for 1:40 for the 400s

thanks!

16:57

Back at it after about a 2 1/2 week layoff. Feeling it.

13:45 as rx'd

6 rounds
1:50 - 1:55 runs
Squats in about 1:00 each

5th round complete at 14:52. Did an extra one just for the heck of it. Last round did 200 squats (50 + 150 more).

Right shoulder completely out of commission, no pressing movements for 6 weeks. This is not going to be fun.

CFWUx2 (-squats)
14:15 w/runs on treadmill
then to the pool for 4 laps breaststroke, 4 laps sidestroke, 4 laps backstroke and 4 laps freestyle

As rx'd 14:20 treadmill slowed me down btwn rounds. Had to restart the treadmill twice. Runs were done at 8.6 pace. Getting better all the time.