Just starting with CF. Love the work outs. Totally hooked. Can someone tell me where to find or what is the official warm up.

Im pumped for this one. I love getting cardio into the mix. This will only be my third workout and I'm already addicted!

Hey Kevin Check the FAQ's, message boards, and "start here" for all the info that you need on the CFWU (CrossFit Warmup) It is a workout in itself!!!

Kevin heres the warmup.

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warm

Where can I buy those rubber straps for assists on rings?

Thanks Seth and Greg. Glanced right over that the first 5000 times I read the FAQs. As Seth says it is a workout in itself.

Yeah, I had a feeling we'd be running and squat/chinning/etc. for Thursday's WOD. Bring it on.

Annie-

I get the feeling your baby is gonna be born feeling a little dizzy.

-D.

well, after linda...what is the explanation for experiencing soreness the next day from some workouts, and some taking 2 days for the soreness to set in???

Great videos. Annie it's obvious you're doing well; keep it up!

Annie-you kick ass, girlfriend!!

Comment #9, that's the wild world of DOMS-Delayed Onset Muscle Soreness. My bet is that you are more sore (haha, rhymes) 2 days later after huge leg-dominated workouts like Linda but maybe sore sooner on workouts with a lot of sprinting, where lactic acid is more of a major player than actual muscle fiber breakdown that results from resistance training. Try flushing the legs with light biking after a day with a lot more running or rowing.

zach is stud. we had him first!

15:17 - 400 meter runs, reduced kip parallel grip pullups, HSPUs (done with hands on 2x4 blocks, top of head touching floor), situps anchored with kbs, squats.

Full out kipping pullups aggravate my shoulder. HSPUs don't cause my shoulder any pain provided I don't arch to touch my nose to floor. Tried to make up the ROM difference with the blocks.

Annie,

You are amazing!

I can't do 50 pullups and I have nothing to suspend myself from so I will do 100 pushups instead of the fifty. Any better ideas?

#16, nothing? Not even an olympic bar put on the highest rack? Hmmmm.

comment #16 - hardly anyone can do 50 consecutive pullups. You break them up into sets.

thanks for the videos crossfit

This is my kind of workout!!!cross fit has made me feel better than I ever thought I could!Thanks coach.

Annie, you know you could just buy a weighted vest to get that workout...having the kid seems like a lot of extra effort!

Looking great!

Ken @ crossfit southwest

Playing mix and match so I did this an hour after MMA (which I used in place of Linda for the day). Used my sketch-ass treadmill, rings for pullups and abmat (okay, a rolled up bathmat) situps that were anchored by a sandbag.

14:07.

Soundtrack: Burnt by the Sun.

-D.

Sub 800m bike for 400m run due to some nasty blisters after last night's basketball game.

25:22

Annie- IrAsians RULE!

age 42
Body weight 163

As Px'd (almost - lots of pull ups were jumping)

20.30

MaxHR 168

I'll set the treadmill faster next time

Later Al-Zarqawi!

-D.

bw 90,6 kg
as rx# 20:04 min

live with passion, Johan

Give my regards to Ala, Zarqawi! Tell all the other guys I sent to Ala that I said "hi".

How much weight should I use for squats? Or are these like knee benders?

Annie,
Awesome!!!!

After yesterdays workout this one is much appreciated!

Great! Glad to see something not so strength intensive Ack Did I say that!

BWT 235 HT 5'9 Age 37

Did Puppie from Brand X don't have pull up bar built yet.

400m treadmill wont go above 5.2 mph
25 jumping pullups on pulldown machine
400m
25 push-ups yeah first time nonstop
400m
25 sit-ups again yeah first time nonstop
400m
25 squats with broomstick on back to help with form

Time 22:55

15 minutes of stretching yoga from quickfit

Lots of broken sets for pull-ups

Rest as specified 19.56

An embarrasing 29 min. The pull ups took it out of me, as I was really sore in my palms after yesterdays WOD. The pull ups alone took 17 min. (SIC).

Running on a treadmill I think is demeaning and ridicilous (my gym hasn't got outdoor running facilities) and I can't get it to operate smoothly, so I lost some time there too.

Otherwise pretty satisfactory. Push ups broken in 3 sets (25:15:10). Sit ups in 2 (35:15). Squats in 2 (40:10).

2nd week of crossfitting. I think I'm going to be in the best shape of my life in a months time or so.

total=15.44.50

Great job showing a video of the WOD. It helps with motivation!

Time 23:05, Age 46, 108 degrees in Qatar

16:04 as Rx'd
Question? If we make our own CF WOD, can we submit it to CFHQ?
Thanks

Barry, if you come up with something, do it and post your times/ thoughts/ comments etc in the WOD section of the message boards. You can rest assured that if it's good, Coach will steal it in a heartbeat (giving credit where due) and we will be cursing your name out here in public.

Cheers, kempie

13:07
crunches instead of sit ups due to injured back

14:25

Runs at 10 - 11 mph on TM @ 1% incline.

Pull-ups combo of dead hang, kipping and jumping
Push-ups and sit-ups broken into 2 sets of 25
squats non-stop!

I thought early on I had Zack and B's times in sight. Well it was a thought!

24:11 combination of negatives and pull ups

13:49, sub'd row for run, bad idea, chins sucked

16.25 as rx'd

So, Al-Z...how's Hell treating you so far?

As designated w/no-kip ring pullups...14:34.28

This is too perfect. I am running my first 5K this Saturday, and this goes right in with my evening run scheduled for tonight. Plus considering I am pretty sore from my first two WOD sessions, I could use the time away from iron.

Unfortunately I have to wait all day until work is done to have my fun. I'm doing this rain, snow, or shine tonight... have a nice one, all, and I'll post stats tomorrow.

Hey, what are those convex shaped things the boys are using under their lower backs when doing sit-ups?

Team Buehring (minus)

Lt E - 12:34
Capt E - 14:09
Lt M - 13:16

New pullup PR's!!!
Lt E - 27
Capt E - 17

I hate running! Time to start getting over that!!

Duck #44 - It's the ab mat. Go to the right hand column of the home page scroll down to equipment and there is a link there.

Duck, those things are Ab-mats (http://www.abmat.net/) Meant to increase the ROM and difficulty of sit-ups. You can mimic the effect by using a towel rolled to about 3" diameter and placing at the base of the lumbar spine.

Cheers, kempie

Thanks kempie. Will do.

Looks like a good one today, Let's get it on!!

Keep the videos coming, very inspirational and Annie, you're incredible

Annie you freaking ROCK!!!!!!!

ZACH- Looking good amigo!

Sub 3 min Jump Rope for 400M Run. Mixed crosses and double unders to make the time fly.

Otherwise as Rx'd
19:16

BW 132

Deuce: 13:55, as Rx'd.

P-Love: 21:00, minus 70 lbs on pull-ups.

Times include roughly 40 seconds of transit time between track and pull-up bars.

WOW... I am a day behind this week on the WOD. Did Linda today thought I was going to pass out!!, its hot here in the UK today which made it harder to train. Was the first time I've tried "Linda", torn the skin on my right hand using the Hook Grip when doing the cleans and now finding it hard to type this comment..

Can someone answer this?? for todays WOD can you combine all the 400 meters runs at the end instead of breaking them down as posted on the Crossfit site??

First, GO GET EM' you military guys!! We are all so stinkin proud of you guys! (my brother is one of you) So glad to have #2 checked off the list.
LOVE today's workout!! I can actually understand it and am sure I will be dying by the end, but I think it is doable for the newbie here. (can't imagine what the time will be, but I WILL finish!!!)

As Rx'ed: 16:13

Does anyone's wrists hurt after doing "Linda?" I have bad wrist flexibility and I thought that maybe the pain is from the cleans pushing my wrist range of motion during the racked hand position. If not, then maybe I'll have someone check my clean technique.

Today's WOD looks GREAT!

Runs felt ok today

Everything broken

time 15:42

Well I'm feelin' real bad about myself now that Gorm (#32) said he did this in an embarassing 29 min. I was pretty happy with 29 min. All runs on TM at 9.0mph (1:40). Pull ups were assisted split on WG and CG. All else as rx'd but broken sets. I'm just glad to finish. Feel great every time the WOD is done! Goin' in for some minor surgery tomorrow so may be down for 1-2wks. I don't know what to do. I will be reading the posts though and then starting up again ASAP. Be well all! Dave G

Fran on Coach Rut's cycle

99lb thrusters otherwise as Rx-ed

6:18 (30 some secs off PR)

Cheers, kempie

Slightly different pace for today.

Dumbbell Turkish-Getups:
4x30lbs/4x35/2x40/1x45/1x50/2x40
Dumbbell Bent Press:
3x5 35lbs
Dumbbell Snatch:
3x5 50lbs

I'm wondering lately, where did Turkish go from the WOD?

Hopefully the rain will let up here, and I can go do this in the Park tonight...If not maybe I'll save it for this Sunday. Anytime I can get out of the gym, I'm all for it.

20:55

I love workouts with a mix of pullups, pushups, situps, squats, and running, but pullups are still are my downfall.

26:19

Pull-ups were jumpers all sets broken and I did a lap around the block for each 400. I *think* my block is a bit longer, but maybe they just feel long...

As rx'd (17:30)
Donny (21:30)2nd WOD

24:30. All broken.

16:11
I'll get better!
This is a definite answer to "what about the cardio?"

16:35 with rowing sub

"...Son, we live in a world that has walls, and those walls have to be guarded by men with guns."

Thank You All; your efforts have borne fruit and we can sleep easy "under the blanket of the very freedom that [you] provide."

God speed and safe journey.

Halved everything (200, 25, 200, etc.).
Time: 11:50

Today was the time to pay the piper for not having run more than 30m at a time in 4 months.

For time:
Run 400 meters
50 Pull-ups (18:36)
Run 400 meters
50 Push-ups (12:18)
Run 400 meters
50 Sit-ups (8:09)
Run 400 meters
50 Squats (8:38)

Post time to comments. (47:41)

14:23 as rx'd

21:50
Pull-ups broken

Anne AWESOME!

WU 1/2 mi. on treadmill and stretch
Partioned kipping PU 20 10 5 5 5 5
rest as rx'd
16:58

Al-Zarqawi WOD:

1 rep
500lb. standing long jump

Post distance and number of pieces to Comments.

age: 45
wt: 195

17:21
pullups broken

Ar Rx'd 12:09

Broken set on pull-ups
30 dead hangs (15, 10, 5)
20 kip (10,10)

18:34 as Rx'd

pullups were very weak - first WOD in about a week and amazing how quick the pull-ups went.

Definitely felt better as workout progressed - 400m were consistent at 1:41-1:46, so feel good about that

CFw/u, minus the 500lb. standing long-jump.
Treadmill, feet anchored for situps, pushups on knuckles, full ROM, squats to Dynamax.

15:50

Good strong work, everyone.

Matt G.

Niiiiice.

18:07
Subbed 500 meter Row for runs
Everything else as Rx'd

19:50
broken sets all

I wasn't sure of how much of a community this was until today while I was doing my squats in the park, someone ran by and asked if I was doing Crossfit.

I love this stuff. Thanks

whew, annie is amazing...holly gene-pool batman!

JeffT - 13:39
LindaP - 19:55

Afterwards-OH Squats and BB Snatches

Steve #54,
You technically can modify the WOD however you want, if you do all the run at the end, the workout is more like "Murph" than what is prescribed. The metabolic stimulus is different, that's all. I did some "harder" variations of the rx'd exercises in my version of today's WOD, due to the equipment I have and by choice, so my time is a bit longer. Do what you feel you need to do, and just do it! :-)

Tami, if you're reading this, here are more ideas for modifications to today's workout.

Carol:
Still dealing with possible broken tarsal bone (healing well, whatever it is, thank you Traumeel), so no running for her today.
Modified WOD, for time
70 step-ups to 8" step, 35 R leg lead, 35 L
30 knee pushups on handles
70 step-ups
30 pullups, feet on floor
70 step-ups
30 decline sit-ups
70 step-ups
30 air squats
27:56. Awesome, made me proud of my mom!

Garrett:
Modified WOD, for time
400m run (all done with my dog Daisy)
50 push-ups with handles, nose to floor
400m run
25 L-pullups followed by 25 low body rows
400m run
25 GHD sit-ups followed by 25 decline sit-ups
400m run
50 air squats
31:41

Here's sweat in your eye! Daisy tried to tell me afterwards that she's more of a sprinter than a distance runner. We'll be working on that... :-)

Looking forward to a "rest" day tomorrow that will consist of Z-Health joint mobility and some agility work.

400 down to 300
18:39

27:08 But did 800m runs instead of 400m.

bw 190
age 30

18:41 - used treadmill

Al Zarquawi... dude, we'll all bow to Christ one way or another... wish you could have figured that out in this life.

Thayer: 21:14 on treadmill

Talissa: 17:53 on treadmill

21:33 as rx'ed, runs on treadmill

Age:40
weight: 170

As Rx'd 16:30

Had a plantar wart burned off of the pad of a foot and am having trouble even walking. Had to do a "traditonal" workout this AM basically sitting or lying for all exercises. Not as effective, but still did something.

The world just became a safer place thanks to the men and women of our military. Their dedication to nuetralizing those who choose to attempt to destroy our freedom (specifically Zarqawi)is inspirational. Thank you and congrats!

20:11
BW:180

Only 25 pull ups, the rest as Rx

Great to be here!

20:23
Struggled with the pull-up due to calluses being ripped open from yesterday.
Broke pull-up into 15, 15, 10, 10. The rest of workout as RX’d.

Any suggestions for some very painful, open calluses on both hands? Please anyone they hurt.

BW: 146
Run- treadmill
Pull-ups and push ups broken
Remaining as rx

23:58

Nemo: 22:10 with Molly on toe

today was my 5x5 day and I told myself I'd only do the WOD if it looked very fun...so I did.

bw;149 (gained 6lbs of muscle in the past 1.5 months)

Warm Up: 3x10 OHS, 3 Samson Strech, 5x5 bench, 5x5 t-Bar rows.

WOD:
Pull ups- 25 (PR!!!), 20, 5
Push Ups- 20, 20, 10
unbroken situps
squats- 25, 25

time- 14:11

THANKS COACH and all who participate!

16:57

21:30

35 legit hanging pull ups
15 jumping pull ups

all the rest, continuous with no breaks

all 4 runs between 1:40 and 1:50

really felt the last two days in my core - good pain

WOD as rx'd - 19:30

4 runs treadmill @ 10mph (1:30) - 6:00 mile?!
Pullups - 10, 10, 5*6 sets
Pushups - 20, 20, 10
Sits - 15, 10, 5*5 sets
Squats - 35, 15

almost puked.

Hope Al Zarqawi is burning in hell with his 72 whores.

14:39 as rx'ed

12:54........

6 laps around gym for 400

Pull-ups 20,10,9,6,5
Push-ups Unbroken
Sit-ups 41, pause 9
Squats Unbroken

thanks

Gaucoin (#12): lactic acid is a red herring. There is a metabolic cycle for processing lactate just as there is for glucose, and that cycle proceeds rapidly (within minutes after cessation of anaerobic exercise). The currently fashionable hypothesis is that local inflammation results from repairing the muscles after maximal efforts. Joe Weir (at Columbia) presented an elegant study several years ago which compared the maximal contraction velocity of sore and healthy muscles, showing a significant reduction in the maximum force produced both voluntarily and under electrostimulation in the sore muscles. So it appears that physical damage is the sole culprit.

The Wikipedia entry for DOMS has a well-written first paragraph and its references might be of interest. Personally I do not feel that the editor's suggestions are adequately supported by evidence, and would suggest skipping down to the 'External Links' after reading the summary paragraph.

There is simply no adequate support for the claim that lactic acid causes delayed muscle soreness. Excess lactic acid is cleared from the bloodstream long before the onset of such discomfort.

The best-supported suggestion for reducing DOMS is to perform a suitable warmup prior to your workout. (This has also been shown to reduce the incidence of strains and muscle pulls during exertion. If you'd prefer to conduct your own study, try doing a 3-day WOD cycle with and without warmups, and compare the results. If this is inconclusive, perform more replicates ;-) until you achieve a reasonable level of certainty, either for or against).

Cheers. Will be posting my own time in ~30min... I hope... (currently suffering from my own DOMS!)

Still no pressing movements on right side, or chinups, so:

Run 400m: 1:57
50 Squats: 1:37
Run 400m: 1:57
50 Situps (GHD): 3:51
Row 500m: 2:32 (includes transition to rower, row in 1:52)
50 Back Extensions: 3:00
Row 500m: 2:37 (incl transition; row in 1:59)
50 DB snatch, 45 lbs, left side only: 5:17

Total 22:51

Re: DOMS: lots of anecdotal evidence suggest that the soreness that sets in between 24 and 48 hours after a workout is associated with the "negative" contraction (i.e., lowering a weight against resistance) . . . this motion (having the muscle lengthening while still under contraction seems to cause more microscopic muscle "damage" (which ultimately makes you stronger), causing some short-term pain.

Linda involves a negative contraction in both the squat and bench press . . . if the weights were "heavy" (for you), I'd expect to have some soreness two days later.

As others have noted, lactic acid is the wrong culprit here.

Adapted from Brand X puppies adaption,

Ride 800 meters (stationary bike)
25 Pull-ups (On total gym level 10)
Ride 800 meters
25 Push-ups
Ride 800 meters
25 Sit-ups
Ride 800 meters
25 Squats

Time = 13:43

400 Run
100 Jumping Pullups
400 Run
50 Push-ups
400 Run
50 Sit-ups
400 Run
Squats

19:53

9:11

Kimberly (#95): search the message boards for "callous" and/or "callus" (use both spellings; people have used both in various threads).

There have been lots of discussions on hand care (you might want to search for that phrase, too) and how to deal with callouses.

Unfortunately, the best advice involves some short-term, very intense pain (sort of like a WOD) . . . soak them in a very concentrated salt solution to dessicate them . . . they will heal fast (and toughen them for the future).

Age: 15 Height: 5'5 Bwt: 155

used parallelettes for pushups

as rx'd: 19:07

22:00

as Rx'ed

16:17
Starting to get the rest of the cadre in on this. They're getting hooked.
We're also wanting to incorporate this as PT for our ROTC cadets starting in the fall. All exercises minus the Olympic lifts. Anyone else tried this? Any suggestions?

my bother in law and sister have been doing this for a while... im fat, but kinda in shape.. ima ive this one a try but yall can't laugh at my time! I'll post when Im done.

looking forward to this one. tried doing some squats this morning and couldn't even get 10 reps with my warm up weight. will try again tonight after the wod.

17:35 as Rx'd.

Didn't get to do Linda yesterday. Did 55 reps of BP with 135. Will make up cleans and deads tomorrow or following.

15:48 as rx'ed. After yesterday I really had to dig deep for this one. Even my hair is sore, and I'm bald.

Z & b are in incredible shape.

the only downside to these videos is the consistent use of hyper-cheesy music.

As Rx'd

13:07

(treadmill)

That's all well and good, Tim, but Randy G was asking why he's sore the day after working out some days and why he's not sore until two days after for other workouts. You set me straight, now shed some light on Randy G's question. My guess was the anerobic workouts left him sore more quickly whereas the heavy lifting stuff make some sore a few days later.

btw, DJ, what's an IrAsian?

brant (#113)...your question is probably better posed back in the Message Board, it's more conducive to longer discussions.

But DON'T eliminate the Oly work. Why take away something that's so effective?

19:21 as Rxed...up and down stairs after each treadmill...

crunches instead of situps, treadmill - 14:46

age 16
bw 160

50 pullups
ran 400m
50 pushups
ran 400m
50 squats
ran 400m
50 situps
ran 400m

total time: 14:15.55

My first post:
Crossfitting since Mid-April 06
BW:175 Height 5ft 8 in
Crunches instead of situps
26:07
Waited for treadmill 2 min

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Total time = 22:20

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

As rx'd, 17:41; I dream for a flat piece of ground...

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

Today’s WOD looks a bit like what I did for our Command PT yesterday!
A Group:
400m
20 Box Jumps
400m
20 Pull-ups
400m
20 HSPU’s
400m
20 Knees-2-Elbows
400m
20 D/B Swings
400m
20 Burpees

B Group:
400’s / 15 reps (reg push-ups)

C Group:
400’s / 10 reps (reg push-ups)

D Group:
200’s / 10 reps (reg push-ups)

Now I’m feeling obligated to go take-on Linda…

as Rx'd 14:47

As I understand it a women, in what looks like to be in her 3rd trimester, should keep her HR below 140 and avoid exercises that require any jolting or quick changes of direction. Just my .02.

17:29
Done over lunch hour at work. Run on treadmill, pull-ups in shower stall. I think this would have been much faster if I had waited until I got home. Unfortunately I have a date with Linda tonight.

Substitutions:
Gravitron machine -70lbs pullups
Pushups off a bench
27 minutes

Finished off with 3x5 military presses 45lbs
3x5 bench presses 65lbs and 3 static hangs.

As rx'd 13:05.51.
Pullups kipped and broken (note to self do pullup warmups)Pullups broken and not even near pr of 36 due to shoulder pain from inadequate warmup.
Pushups, situps, squats unbroken

400 m 1:28, 1:45, 1:44, 1:46

Imagine the look on Al Zarqawi face when he is met by 72 angry male virgins.

For time:
C2 500m row (1:52.5)
50 Pull-ups
C2 500m row (1:54.6)
50 Push-ups
C2 500m row (1:54.4)
50 Sit-ups
C2 500m row (1:53.8)
50 Squats
TOTAL TIME=18:47 (5:57/4:11/4:55/3:44)

As rx'd 21:15. No bar, so pullups done on steel I-beam underneath stadium bleachers...ouch. Get some.

As rx'd:
18:33
lost a lot of time on pullups
very sore from yesterdays wod
getting much stronger though

As rx'd w/ the following subs:

1/4 mi. runs on treadmill
Started jumping pull-ups at rep #15

Partner accidentally zeroed out stopwatch during WOD. Good estimate is around 14-15 min. Great workout, totally spent afterwards. Thanks Coach.

as rx'd
14:05

bw:225
16:38
broken sets.

18:49
sub'd 2min speed rope for 400m
pull-ups still lagging...all in good time.

BW 196 Age 23. As Rx'd 12:56

Thanks Garret! (#86) I appreciate the help!

17:57

Felt good, just like Track back in the high school days!

Still sore as heck from last two days.

Next video: Annie's baby doing double unders with the umbilical cord in utero. Great work girl.

BW 200 Age 45
As Rx'd 19:30.
Ran for 2 mins at gym, dodging basketballs.
Pull-ups in broken sets, lots of negatives.
Everything else straight through.

Todays workout:

First WOD as Rx'd 13:27

then
-10 back tucks
-Burpees: 10/9/8/7/6/5/4/3/2/1 (did those as fast as possible with 10 meter run between sets but didn't time it)
-Handstand holds
-90 minutes judo training with 20 minutes of sparring

Needless to say I'll appreciate the rest day tomorrow.

As Rx'd
17:55

Defiently had nothing left after Linda yesterday...

Age 40
bw 195

16:03

Spence (#131),

Why, exactly?

Nice, Brendan & Zac. And I love the music. Where do you people find ths stuff?? ;-)

Rockin' PUs Annie!

Sub'd 250 skips for run, used band on pullups.

17:39

13:53
Runs done on treadmill, so I made good time.
Pull-ups dead hang, broken.
All others unbroken.
Great Workout!!

25:28 as Rx'd
pull ups regular/kipping/jumping/and last 20 on gravitron w/30 lbs assist
Damn that was a tough one
HOOAH!

20:00

pullups took almost 10 min
pushups 2x25
situps 25, crunches 25
squats 2x25

14:47 as rx'ed, net of stairclimb on T1 to get to the pullup bar. i was able to do the others right by the treadmill. Pullups broken on the 10's, ditto the pushups, situp's at 25 and the squats unbroken. $00's were between 1:37 and 2. Great workout, pure CF. Gotta love it.

18:15

Matt G #76 - HAHAHAHA- I like it....

17:23
1:21-1:40 for the 1/4 miles
Pullups 20-10-10-5-5
Pushups 50
Situps 50
Squats 25-25

24:00 as rx'd

Pull-ups strict deadhang but broken sets

Would've posted a better time but I can barely move after the last two WODs - looking forward to rest day.

Sam

As rx'd

15:45

27 y/o 170 lb 5’10” approx 12% bf
Jog 400M, stretch.

Run 400 meters
50 Pull-ups: 10,5,5,5,5,5,3,3,4,3,2
Run 400 meters
50 Push-ups: 20,15,8,7
Run 400 meters
50 Sit-ups: 50 broken
Run 400 meters
50 Squats: 50 broken

Time: 41:07
Pull ups were the time killer.

27:55

Executed the WoD as Rx'd in ~ 25min.
- Also did a modfied "Linda" WoD (due to time limitations) to wrap-up the day.

19:00:38
as rx'd

Caught up with Linda and posted there. On the road to grad school reunion in VT. Can do today's WOD with minimal equipment available to me there, IF I survive the car ride!

21:00 as Px'd

Cut the pullups to 30, but did everything else as Rx'd. Didn't stop the watch until after I had caught my breath, but I was still sub-20 min.

Good workout. 90+ degrees here in the Land of Lincoln, and did this at 1600, so it was toasty.

I am almost 30 days into CF, and I see myself inching closer to completing the workouts in their entirety. Good stuff.

19:35 as px'd

as rx'd
21:19

Anthony (BW=180)
WOD: as rx'd
Time: 17:48

Jodi (BW=110)
WOD: as rx'd
Time: 20:12

14:23

BW 200.5#
Pull-ups are the great equilizer. After 30 reps I had to do singles.

right knee prob

GH ext 25#: 15/15/15
KTE:15/15/15
BWTBP:7/7/7
Ring PU:10/10/10
RDL 35#:10/10/10

14:11
Treadmill runs.

Wanted to do this outdoors so, like FireSmac #136, did my pull ups hanging off the back of some bleachers. Must be a Truckie thing...
15:30

18:07

Kimberly #95, I wear gloves, the cotton kind dipped in rubber and have virtually zero callous problems.

Awesome assisted Cross!

As to getting Al-Zarqawi, my only thought is who is gonna step in since the no 2. is out of the picture as well. Sometimes, subordinates are worse than the higher-ups.

Holy crap, Annie.

That's gonna be a bitch of a WOD. School's out now so I can hit the track. I'll have to find one that has a pullup bar near.

Age:23
BW:200
400 M run 1:27
50 pullups (broken)
400 M run 1:30
50 pushups
400 M run 1:33
50 situps
400 M run 1:37
50 Squats 135lbs
Total Time 19:40
Then another 400 M run for the hell of it 1:37

as r'xd 12:29......owned

Just started CF on Sunday so im pretty freakin sore so went light today.

200 m run
Used bowflex for pullups 25 reps 80 pounds
200 m run
25 push ups
200 m run
30 setups
200m run
30 squats
Upperbody and back pretty sore looking forward to a day off. Can't wait to see the Wod for Sat.
Time 12 min all unbroken but the pushups.
I am feeling stronger already I love CF.
38 year old house wife, from Indiana

wt: 162
20:35

linda beat me up last night. as rxd 16min. pullups w/out kipping and 10lbs weight belt.

Two real girls joined me today, one of those being my g/f (Whit) :)

Matt: as rx'd, 19:07
Whitney: 400m run, 1/2 reps : 19:59
Mallory: same as whitney: 19:27

Thanks for the motivation, gals!

crossfit@rawc.org

Age:42, Wt:176, Time:28:43

For time:
C2 500m row [1:48]
50 Ring Pull-ups (from knees) This took me 8 minutes!
C2 500m row [2:01]
50 Push-ups
C2 500m row [2:08]
50 Sit-ups
C2 500m row [2:05]
50 Squats
TOTAL TIME=28:43

jdg #135 - I saw your post before I did the WOD and hoped to beat or match your time. Forget it. You're a machine. Good work.

I need another hardcore day, we can rest on saturday!

3rd day doing CF
22yr 185lbs
broken pullups
total time 18:07'88

i was wondering if there is anyone doing this in the greater toronto area?

Sub'ed 20lbs in the vest for the push ups and Squats
Still too slow

29:30

As written...17:18.15

hit a wall after 400/pulls/400/push

disappointing 20:52

39:30 Brandon and Julie

Everything broken...except squats!!!

19:07

20yo,male,170#,xfit::day6

400m - 2:16
50 sit-ups
400m - 2:07
50 push-ups
400m - 2:05
50 squats
400m - 2:04
40 pull-ups (30x#8,5x#9,5x#10 assist)

bw-200

wod
as rx'd on the road as follows:
run 3/10 mile
plu-20-10-10-10
run 2/10 mile
pu-25-15-10
run 3/10 mile
su-20-10-5-5-5-5
run 2/10 mile
sq-30-10-10

Mike T- I'm no truckie, I work for a living...Get some.

16:30 in the hot arizona sun.

400 M
25 pullups
400M
35 pushups
400M
35 situps
400M
35 squats

21:00 pathetic

18:22-as rx'd except I used some weight on the squats(back squats)
225x5
215x5
205x5
185x15
135x20-all squats were deep.
first 25 reps on pullups were unbroken.
btw-205
40 yoa

as rx'd, pullups broken up 25/16/9 and flashbacks of high school track practice - 10:58.

My WOD:
Jump rope 2min.
25 Pull-ups
Jump rope 2min.
30 Push-ups
Jump rope 2min.
30 Sit-ups
Jump rope 2min.
30 Squats

14:58

21:56 - Mixed feelings about this one. I was pretty happy about running for the first time in over 5 weeks after spraining my right knee; however, my grip on the pullups was incredibly weak - as were my pullups...
425 runs
pullups - 16/10/6/4/5/6/3
pushups - 30/10/10
situps - 30/20
squats - 10/15/15/10

#198 el Flaco

http://en.wikipedia.org/wiki/Marmot

Interestingly, marmots, rather than rats, were the primary carriers of the Bubonic plague during several historic outbreaks.

30 min. Ouch. The rest of you are amazing. Especially under 20 minutes.

CFWU (minus the pullups, dips, and situps), then as rx'ed save for the following: jumped the last 15 pullups (calluses tearing) and did the runs as 2x800m since that's how far it is around my block.

ran 800m, then:
pullups: 10/10/5/5/5 then jumped the rest
pushups: 20/15/10/5 chin to ground
My right-hand serratus is paralyzed; these sucked!

ran 800m, then:
situps: 50 w/feet under shelving unit
squats: 50 w/medicine ball for depth gauge

22 minutes start to finish. This was much tougher than I expected from the description! I am going to get a decent stopwatch so I can be more precise. I have been using my wall clock.

gaucoin: my suspicion is that smaller tears produce noticeable swelling and inflammation sooner than larger muscles. eg. a brutal squat workout (huge muscle groups) might take longer to swell to the point of soreness/tenderness.

that's just a hypothesis, though. I don't have the instruments or expertise to verify any of it, so it will fall to someone else to prove or disprove this. Perhaps it's been done already.

17:31 as rx'd.

As RXd....

16:13

As rx'd: Andrew 16:50

Wife's - 10 jumping pullups, 25 pushups, 50 situps, 50 squats 21:20

24:19

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

J
Pull Ups 8,legs elevated-2,5,5,5,5,5,5,5,5
400m
PU 40,8,2
400m
SU 50
400m
Squats 25 pause 25
25 Min

23:58 as rx'd. ran on treadmill at 7.5-8.5 mph. pull ups 15-5-3-2, then lots of 2s, 3s, 4s. push ups 30-20, sit ups 25-25, squats 30-20. 10 min ellip w/u 14/14. hr avg 140, hr max 175--on last run. loved it.

Total time: 18:59

R1: 1:56, 2:13; total: 4:09
R2: 2:26, 2:45; total: 5:11
R3: 2:27, 3:35; total: 6:02
R4: 2:22, 1:16; total: 3:38

Rounds broken as follows:
R1: 15-12-10-13
R2: 15-10-7-8-5-5
R3: 20-10-10-10
R4: 50

Runs done on treadmill at slight incline.

Alternated pronated and supinated grip on PUs.

Push-ups done on push-up handles.

Sit-ups done on GHD.

Squats done butt to Dynamax medicine ball.

Miscalculated this wonderful workout and ended up running quite a bit farther then needed. ended up running .8 miles instead of .6 anyways pushed hard in the workout and ended up getting 30 mins.

UPWUX1
Run 400m
50 Pullups (Done at park, mostly jumping)
Run 400m
50 Pushups (Broken 5X10)
Run 400m
50 situps (pretty much straight through)
Run 400m (less 2/100 treadmill broke)
50 squats (could have more depth and better effort)
18:28
Ran at 10.0 0% incline for 30 sec. to make up for lost time on last sprint.
19:00

Need to run harder. Runnin 8 - 9 on the treadmill
19:16

15:14 as Rx'd

18:40

I forgot to include my time above in post 193

bw 165#

as rx'd

12min and 19sec

body feeling good from the lovely lady Linda

I'm so outta shape I'm almost embarassed to post here. Perhpa my bad showing will let others fell like crossfit animals. (and I want a record to look back on(.

BW:224

1/4 miles were mostly walking with alittle running on treadmill.
25 pullups (most assistance possible w/ machine)
23 Push Ups (regular)
25 squats.
untimed. note to self get a gym watch.

As little as that was, pukie still wanted to visit. Yes I'm tnat outta shape. How do you guys handle that in the gym?

Team Emerald Coast

Anabel: 19:38
Joey: 16:57
as rx'd

Kids
200m run
20 push-ups
200m run
20 sit-ups
200m run
20 squats

Terri: 4:59
Daniel: 4:06

Brant, this is Russ Greene. SFS 09. I'm a certified Crossfit trainer and I work at Crossfit DC. I am very excited to help Georgetown ROTC get started on Crossfit. Call me 831-869-8135.

LOVED EVERY SECOND OF IT [even the mosquetoes]

47yrs
205lbs

19:33 as RX

ratt

penty- doesn't matter what everyone else does. do it for yourself and no one else.

Correction to last comment about my workout, just figured it out correctly and turns out that i ran 3X farther then i was suppost to haha well i still got some pretty good time anyways!!!

Have not received this month's Crossfit Journal yet. Has everyone else already received theirs?

Modified warm-up

WOD
DJ :13::35
DJD :15::54

10x50 freestyle cool down.

Knee felt pretty good again, hurts a bit now. Actually, my right is starting to feel it. Maybe from taking up the slack of the left one. Anyways, enough of me cry-sacking, liked this one. Short but sweet.

Cates- How'ld your date w/Linda go?

Get some, Go again!

19:50

Lower back sooo tight from Linda. Must have been a sight hobbling down the road.

Whats the deal with alcohol in the diet, I'm a fresh college grad, how much will it set me back?

20:20 as rx'd

18:50

Thanks, Annie! It's always a blast!--Robin

From Omaha:

Neil - 25min (25 pullups/chinups)
Reese - 26min (25 pullups/chinups)

Still working on the kips! I'll get it someday...

21:04
400m on track
20 dead hang pull ups
15 dead hang chin ups
5 dead hang pull ups
5 dead hang pull ups
5 dead hang chin ups
400m on track
50 straight pushups
400m on track (sucked wind this time)
50 supported situps( hands on head, elbows to knees)
400m on track
50 Squats

28:05

Pull-ups and unanchored situps were what killed me on this...VERY broken.

Loved this work time was 20:05 did jumping pull ups due to not having the proper bar.Heard about the "Z"s meeting with sudden death while I was doing my workout,made me energized!!!For who serve "God Bless you and protect you.Thanks for a job being well done!!!!!!!!!!!!!!!!!!!

Kay - 28 min
3-minute run
28 jump PU
3-minute run
28 knee pushups
3-minute run
56 crunches
3-minute run
28 squats

Felt the need to run a little more today so did 800m instead of 400m for each set. Substituted 50 - 70# Lat Pull Downs for pull ups (goal is to be able to do a couple by the end of the first month). Otherwise did as Rx'd ... 26m 56s.

It's almost Friday .... :-)

15 minutes, 20 years old
body weight 83 kg

assisted pullups
military style sit ups

Sorry, I'm a Dumbass...post #229 should be for Neil and REED

Julie 27:48
jumping pull-ups, knee push-ups

Tommy (age 5) 4:06
1 lap around the back yard
10 jumping pull-ups,
1 lap
10 push-ups
1 lap
10 sit-ups
1 lap
10 jumping jacks

Allie (age 3) 2:15
1 lap
10 hanging bent leg raises
1 lap
10 jumping jacks

Ok, had good intentions but am sorry to say I am so sore I can barely walk from yesterday (newbie here), so I took my rest day today and will do today's WOD tomorrow.
Want to say thanks to you military guys out there (and gals). You rock!!!

23:32
runs outside and approximate. dead hang pullups because I couldn't kip where I was at.

bw: 181

as rx'd: 16:44

Time ~ 25 minutes
Pullups most difficult 10, 5 then sets of 2 and 3 until 50. Need to perfect kipping because deadlifts exhausted my back for pull ups.
1:15 first lap and times slowed considerably as it felt like a bear jumped on my back for the second 200M of each lap.

Great workout reminiscent of HS track. Thank you crossfit.

as rx'd
22:52
all outdoors

As rx'ed

20:50

19:02
my first cf workout since shoulder surery.
had to sub pushups and pullups for with 50
more situps and 50 more squats

Subb'd 2:00 AirDyne for 400m Run
Broken PUs

18:05

Broke toe last night grappling (dislocated actually), so I wasn't feeling up to running. Did sandbag carries instead (no slamming of the feet with these).

200m runs with 166 lb sandbag (no handles or straps, cleaned from the ground each round) BW 195

Pull ups on rings, all else as Rxed.

21:36

Had to stop to duct tape up some of my inner sandbags and lost some minutes. After the second round of these, getting the damn thing off the ground was a challenge.

Paul: 16:32
Jen: 16:47

00:16:33

Missed posting the last couple again. Lately I've been too sweaty to sit at my desk after the WOD, then crashed. . .

Dan - (bwt 246, age 37) 27:11 total time - most sets broken, still using Gravitron with 95 pounds assist, everything else pretty solid.

Tauria - total time of 31:27, net wt. on pullups about 70#, knees pushups.

OK, Linda yesterday was a major encouragement. On April 12, after only a couple weeks of CF, Dan took 47 minutes to complete. Yesterday it was 32 minutes! DL was 240#, Bench was 160# and Clean was 120#. (About 2/3 of Rx, but a 15 minute improvement from 8 weeks ago!) Tauria also had a 15 minute improvement, from 37 min to 22 min. with a 95# DL, 60# bench and 45# clean. Not that we've arrived, but the improvement is so significant, it was a major motivator. Thanks again, CF!

Peace, all. Rest well.

the lone tikriti (formerly team tikrit):
18:06 as rx'd, pullups and pushups broken

Annie you never seize to amaze me!

13:21WOD.

18:02
runs outside
first 10 PUs kipping, the remainder assisted w/green band
1 mile run for cool down

So unbelievably sore from Linda yesturday! Finally learnt how to do a kipping pullup so I was pretty stoked about today's WOD. But it took so much longer to do the workout.

Rx'd
21:41

Very excited about a rest day tomorrow for the first time!

Matt McKinley : 14:21
Stephen Sengebush: 13:17

That devious harlequin chased after me on that third set of 400m's. I escaped his grasp, but not before he took a minute off my time.

17:54

BW:198lbs, Age:40 - Noticeable performance improvement. Been at this for two months.
31:18

400M - 1:35 - Fast as treadmill could operate
50 Pull-Ups - 5 Sets of 10 (Started dying after 30)
400m - 1:35
50 Push-Ups - Straight
400m - 1:35
50 Sit-Ups - 2 Sets of 25
400m - 1:35
50 Squats - 135lbs 5 Sets of 10 A2A (tough)

Age-50/BW-240#; subbed 500m row for runs, otherwise as Rx'd (28:18), pushups were tough after "LINDA"

Jumping pull ups and all sets broken.

27:57

Rx'd 16:09

Age 36, BW 215

16:22 as rx'd

ow

20:25 as rx'd

19:00 as rx'd

pullups broken
treadmill at station is broken, 6:00 mile max, 2% incline, treadmill stopped 8 times

First WOD. ~27 minutes

1/4 mile runs on TM (0% incline)
20 pullups assisted -85# on Gravitron
20 pushups
20 situps
20 squats

15.03
Sub 400 Row for Run
Break Downs
400m 1.24.8 25
50 PU 15,5,5,10,5,5,5
400m 1.33.5 25
50 Push Ups 30,10,10
400m 1.33.4 25
50 Ab mat SUs unachored 40,10
400m 1.30.0 25
50 Squats 50

Just coming back after hurting my lower back last week...

Modified:
row 500m
20 pull-ups, theraband assisted
row 500m
50 push-ups, incline (the easier way)
row 500m
50 sit-ups, unanchored, full-range
row 500m
50 squats, just below parallel

32:24 in 9:12/7:05/9:10/6:56

My hands have been shaky from fatigue ever since moving some awkward furniture this morning... I guess I need some grip work, because I could barely do 20 pull-ups, let alone 50.

Glad to be back, gasping for air, heart leaping out of chest; loving it.

Matthew 38/78.3kg/10.3%, 15:30.
George 14:28.

Did this at Brand X tonight:

3 rounds

run 400M
21 Thrusters (45#, 45#, 35#)
run 200M
3 rope climbs**

26:51

This was a metabolic nightmare for me. The 400s got me tired, the thrusters got me pukie, the 200s had me dizzy and the rope climbs are just damn hard. It took me 10 or 15 minutes to recover.

Good one.

**First round of rope climbs were 3 failed attempts and 2 successes.

20:10

800m XTrainer L5

W
28:00
Subbed 800m Row.
First xfit for her.From 'O yeah.sounds like an easy workout' to 'this is going to take forever' to 'I don't think I'm gonna finish'.She did finish and keen for more.

21.23 as rxed

bw 143#
14:49

Rd1 10:00
Rd2 4:29
Rd3 5:00
Rd4 4:50
Total 24:19
P/U's jumping last 10-15.

22:03.7

I am stupid. Thought there was a 400m at the end after the squats too... Believe me, that was a terrible 400.

Age: 35
BW: 200 (dropped 5 pounds in a week)

WOD 3

400 meter runs: in the 2:00 minute range each
Pull-ups: hanging, but broken 10, 10, 10, 3 (recovering from a strained labrum and shoulder)

Push ups: no break for 50

crunches: 25 Leg raises: 25 (back still sore from previous WODs)

Squats: broken, but quick 25, 15, 10

Time: 16:55

I was quit please with this WOD. It was what I needed to loosen up for tomorrow's 1st 5K (new-runner and 4 weeks into it), plus the previous 2 WODs completely kicked my butt. Thank you for being merciful to this beginner...

46 y/o
5'-11"
170#
Run 400m
50 Pullups (15/10/7/5/5/5/3)
Run 400m
50 Pushups (25/15/10)
Run 400m
50 Situps (25/15/10)
Run 400m
50 Squats (25/15/10)
Time - 24:00 min
Fun stuff!
Grip was a little fried after yesterday's WOD "Linda".

Subbed a 20kg push press for the pull ups (injury), otherwise as prescribed 23:13

13:48........ felt sluggish... but i do love the way people look at me in the gym as if i'm NUTS

22:07
pullups w/ rings
pushups w/ paralletes

22:13

Splits
run: 1:44
Pullups: 7:32 (!)
run: 1:50
Pushups: 2:52
run: 1:48
situps: 2:212
run: 1:48
squats 2:27

Pullups used mixed grips with little kipping. Last 10 were jumping PUs. Propbably not recovered from yesterday's WOD (or maybe just not in shape!)

CFWU (without Pullups)

Time: 27:42
Running Course South Boulder Rec Center around Soccer field.

21:45
all sets broken
all reps completed

My first time with the WOD. Time isn't impressive compared to lots, but for my first time, being able to finish was good enough for me. Doing 50 pushups and 50 situps non-stop, one set, was nothing; humn??? I wonder what branch of the service that's from

Age 23 BW 135
Time 25:18
Lat pulls with 40# because I have a bum shoulder (getting surgery sometime in the next 3 months)
Knee pushups (I'm not that strong yet!)
the rest as Rx'd

Wish I did this yesterday, it was a refreshing workout, got the blood pumping without killing me (I could've done it faster, but I'm still getting used to crossfit workouts)

about 30 minutes which included walking up and down a flight of stairs to get to and from treadmill.
Used a graviton machine to help with pull ups.
Many many breaks.
My endurance is dramatically improving...thanks
CROSSFIT

Posted a day late - BW: 161, age: 40
As Rx'd: 17:35

38 minutes, approximately. Used 120 pounds of Gravitron assistance on the pull-ups and my push-up form is pretty lousy; everything else as Rx'd. I did the running barefoot on a wooden track.

120bw

400m (tm @ 2.5 incline)
50 assisted pullups
400m
50 push ups
400m
50 sit ups (roman chair)
400m
50 air squats

33min.

51 y/o, 150lbs:
26:51

41 yrs
236.5 lbs

400's on the treadmill at 7mph
pullups 10 negatives + 25 lat pulls at 100#
pushups 25
situps 50
squats 50
---------
30min.

Lots of breaks and collapsed at the end, but I loved this workout. Dropping weight and feeling stronger. Thanks Crossfit!

Age 42
BW 164

WU: stretch, BE, Dips x 3 (conserve energy for WOD)

Run 400 metersL 8MPH 1 degree incline
50 Pull-ups 28 unassisted; 22 assisted
Run 400 meters 8mph 1 degree incline
50 Push-ups broken 40/10
Run 400 meters 8mph 1 degree incline
50 Sit-ups broken 26/24
Run 400 meters 8mph 1 degree incline
50 Squats unbroken

18:44

age 40
bwt 198

21:11

as rx'd

19:58

As RX'ed: 19:37

Workout Two
Substituted 400 m rows for runs because recoving from ACL injury (!!STILL!!),
Age 37
BW 217
All sets broken and pullups done on Gravitron with maximum assist.
Anyone Crossfitting in Bermuda? Give me a shout.
Henry

1. CWFU x3 -sits -pu
2. WOD: 25:42 mins

btw 245, time 27:15

Pullups weight assisted (50%)Push ups broken in 3 sets (20:15:15) and had to resort to kneeling pushups for last 30. Sit ups in 2 (35:15). Squats in 2 (40:10).

23:02 as r'xd broken plp 16-16-18 psp 25-15-10 s/u unbroken, sq 25-25

WOD
CFWU X 10 REPS PER EXERCISE

Subbed 400 meters of rowing for running
15:02

Ha ha, FireSmac...I like hose monkeys, too :-)

15:51

P-NO: 16:04
Cody: 16:24

15:10
Runs on a treadmill- sore after Linda yesterday.

22min
subs-ring pullup, ring pu

6/9/06
19:09
btw 127lbs

Treadmill is not working here so subded 2:40 min on stairmaster, for 400 meter run. 23 mins.

cfwu x 2
WOD
400's on treadmill 1% around 7.5-8 mph ave
Pu's and push-ups and sit-ups broken in 10's
Squats 20,15,15
Maybe, could have run faster ...
Rick 19:21
Joel: 20:12
Late post: done on 6/8/06 w/ C shift 31

20:57 - beat goal time of 21:00
runs on tmill; situps anchored; first regular (non-ring) pushups in months.

Warmup: muscleups: 2x2
halos: 26#x 10/10

Wee bit late here...
19:06

After 2 1/2 hours of high intensity hockey on Thursday AM, I decided to postpone this until Fri. night, glad I did. Well rested, on a mission,

13:34 as RX'd

Now I just need to go back and find where I lost my lungs on the road... or maybe was just toying with me and decided to take them without my notice.

38:18

BW-235
29:06
Pullups are still terrible. I did 8 normal and the rest were negatives. I hope I get better at this!

As rx'd - 20:52

runs on treadmill, and the usual small delays from gym workouts.

22:15 but missed 1 400m run and sit ups

I have to admit, I stood Linda up the other day, but here's this WOD a day late.

Almost as rx'ed except I used a 60# assist on the Grav.

1/4 mile 2:25
50 pullups 15/6/4/6/5/5/4/5
1/4 mile 2:30
50 pushups 12/5/10/7/7/9
1/4 mile 3:01
50 situps 25/10/15
1/4 mile 3:16
50 air squats 40/10

My time was pathetic, and my only excuse is that I've been eating pretty badly and dealing with the summer heat.

This was my first ever WOD!

Took me 30 mins but i did it, not sure of the distance i ran but it was close to 400m, did 50 jumping pullups and did the pushups in sets of ten, hard work but the bux at the end was fantastic.

ran 400,pushups,400,situps,400,squats,400
go back inside from track pullups
time without pu's 12:59
total time: 24:35
bwt 235

22:27
did GHD sit-ups, otherwise as rx'd

19 minutes as rx'd.

17:40 subbed bodyweight rows for PU did not have a place to pull from and I actually felt that I would have been able to do the PU faster than the bd rows. Everything else as rx'd

24:41

1st set took 9 min, avg 5min on the final 3 sets.

Did a modified version on Saturday.

Runs for 800 meters. Sub'd handstand pushups (against tree) for the pullups due to elbow problem. Otherwise same.

Time: 29:29.

Couple Days late and have a new addition (baby girl) to family :)

age: 34 bwt: 192# ht: 5'8.5"
TIME: 23:26

warm up: stretching and jog.
1 incline on tm, speed 7.5 - 9.5 min mile
pull ups 6, 4(50# assist), 40(100# assist)sigh
push ups broken: 20,15,15
sit ups: 25, 25, 10
squats unbroken set whew!

Looking forward to next time non assisted pull ups!

18:17

15:41

26:24
quarters: 1:28; 1:18; 2:03; and 1:46. The second quarter pretty much killed me for the rest of the work out, but it felt good to run under 80 seconds.

about 25:00

CFWU

2.0 inc tm; speed 11km/h
jumping pullups, broken
~400m run outside
pushups, broken
~400m run outside
situps, broken
2.0 inc tm; speed 11km/h
squats, broken

BW: 170

As rx'd (no subs and good form)

16:25

Bw 202
44 yr
25 min

41:51 as rx'd

completed 2 in a row!

first time that's ever happened!

12:58 as Rx'd. Not working too hard... still in Linda recovery.

16:04

20.42

Pull Ups assisted with bike inner tubes, still took me to the 12:00 mark to complete. Hoping to improve...

All else as rx'd, broken sets for push ups (20,10,5,5,5,5) sit ups (25, 15, 10) and squats (25,25).
The 400s were done between 1:30 and 2:00 each.
Total 26:35

3 Mile training run...24.52

Then 50 Pulls, Sits, Push and Squats

WOD
Time: 21:00

24 mins. (done 6/10/06 after 3 days off)
Runs on treadmill at 7.0 (dropped to 6.7 on tail end of last round), pull-ups kipping & broken into 10, then 5's or so, push-ups broken a little, sit-ups done on ab bench w/ arms assist, std. deep squats. Felt good about this WOD, running speed & endurance getting better.

21:10

First ever CF WOD as Rx'd: 15:05

I'm a University football/track athlete and train with some really great people and trainers. Won't be able to get CF workouts in often, but throwing one like this in every once in a while is amazing.

Love what you're doing for people, keep it up!

23mins.

21:24

sub—jumping pull-ups

Runs were a little over 400m, but 16:57.

15:30

jumping pull-ups
rest as rx'd
22 min.

18:28 as rx'd

Did this last friday. 60lbs assistance with pull ups.

22:30

subbed 500 m row for run
o/w as rxed
26:20

Done 6/8/06:

Vanessa- 19:18 as Rxd

Dave- 25:13 ~8-10 of the pull-ups were jumping.

16.31
As RX'd

Olivia 20.32
Pull ups, first 39 kipping, next 20 jumping
push ups on knees
sit ups with feet secured

18:40. Push-ups on parallettes with feet raised. Sit-ups unanchored.

Done 6/12:

Ruby-21:41 as Rxd

Rx'd
Me - 34:47
Mary - 35:02
Sweet!

Completed 6/13/06

BW: ~240

40:50

Runs on treadmill @ 1% incline, pullups assisted by 40 lbs and kipping, pushups normal, situps on decline bench at maximim, squats down to thighs parallel to the floor. All sets broken to one extent or another. Lost a few seconds when the first treadmill I was on puked. Cooled down by lying on the floor and gasping.

Tough workout.

W.O.D
all pull ups assisted.
24:58

all sets broken. felt good.

26, 175 lbs
Pull-ups broken into 10x5; last 6 sets jumping.
Runs: Treadmill, 1%, speed 9.0-10.0

Total: 18:30

complted workout at H.S. track, pull ups on soccer goal- didnt time workout, but completed it in around 26:00

19:18 as rx'd

0.25 mi treadmill run for 400m runs

18:02

Dang! Thought that the WOD stated that you had to ROW the 400m. Actually did 500 meters with all of the rest of the workout intact. Pukie was VERY close to visiting this workout.

14:35

Sub'd 2 minutes heavy bag for runs

50 pull-ups broken: 25, 10, 10, 5
Push-ups wtih 20# vest: unbroken
Slightly anchored full ROM situps: rest pause
Squats: 35, rest/pause remainder

finished with 4 x 2 + 1 x 4 minute rounds on bag plus planche practice

20:05

BW=168lbs

May 31, 2006
Wednesday 060531
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

New PR on the 9th rep (145lbs). Failed 155 on the last set.

21:29

p/u x3 then assisted 30/40/50.

30:43

16:54
runs on street estimated course
breaks: pu=3, psup-0, su=3, sq=0

warm up with 1.1 mile run, 8:40
hr for WOD 151 avg /169 max

26:11

As rx'ed except for 80 lb negatives on the last 20 pull-ups (gym was closing).

Happy graduation to me.

Oh, 25 min.