Perspective is a powerful thing. While MWU's comments from yesterday’s blog prompted me to post some thoughts, these musings are addressed to anyone who might find them interesting...
1. In the first two and half weeks of 2006, over 2,000 Americans died in car accidents on US roads, half from drunk drivers. Yet no good came of it. While even one American soldier death is tragic, where's the outrage against drunk drivers? where are the protests?

2. Two of Saddam’s former high-ranking generals (Generals Sada & al-Tikriti) have gone on record over the last 3-6 months, saying that that Iraq had WMD's and that Russia and Syria helped them to wisk them away before the US invasion in March of 2003 (Shockingly, the Boston Globe and NY Times did not report this!). Apparently, this plan to hide their weapons had been in the works since the 1980s and was executed by using Iraqi commercial passenger/cargo airplanes. A total of 56 flights took place, moving all illegal materials to sites in Syria and Syrian controlled parts of Lebanon from the Summer of 2002 until early in 2003. Saddam's plan was to embarass the West. Well, the media has played very nicely into his very childish plan. Here's a very logical, yet surprisingly absent question that no one seems to be asking - if Iraq did not have WMD's in 2003, how did Saddam use them in '91 on the Kurds? what happened to them afterwards? and why would he not have allowed UNSCOM to inspect all sites and exonerate him?

3. Those who openly and verbally espouse their own education, or attack others' lack of it, are generally the ones I worry about.

4. What I love most about Crossfit is that it flies in the face of convention. On Wikipedia, they mentioned how conventional wisdom disagrees w/ CF. Well, 500 years ago, conventional wisdom KNEW the world was flat and that the sun revolved around the earth. Makes me proud to be part of this brotherhood (sorry girls - that includes you too).

5. No matter what some newspaper or website says, the Truth does exist somewhere. Find it.

6. Something I find ironic is that the same people who are vehemently defending the terrorists in Guantanamo Bay, are passionately condemning the Marines in this latest incident. I've seen numerous reports of terrorists hiding behind the women and children, firing at the Marines. Does it really surprise you? They've been doing this all along. What makes anyone think that the terrorists behaved any differently in this particular incident?

7. Remember the Abu Ghraib “torture”? Well, just about every college athlete had to go through something worse than that for their initiation freshmen year, and they’re INNOCENT KIDS. Forgive me if my heart does not bleed for the “victims” of the Abu Ghraib “torture”. Once again, Perspective is a crazy thing.

8. Did you know that the US gets approximately 2% of its oil from Iraq? In fact, about 8% of our oil comes from the ENTIRE Middle East. We produce 40% of it ourselves, and get 48% from Canada and Argentina, leaving about 4% coming from Russia. I guess that whole "War for Oil" argument gets tossed out the window pretty quickly.

9. "McCarthyism" is a media concocted party. Fact - all 57 of the people that Senator Joe McCarthy accused of being spies, WE'RE ACTUALLY RUSSIAN SPIES. The "history" books conveniently leave that fact out.

10. I am a recent ex-college hockey player that trained at the cutting edge; but since I graduated 6 years ago, I have not felt this good, on or off the ice, thanks largely to Crossfit. I was discussing it w/ my brother-in-law, another ex-college hockey player, and I think I put it best when I said "What makes this so great is that every time you go to the gym, there's more than a little doubt in your mind that you can finish the workout." It's that hard and it challenges your mind and body that much.

11. The world dynamics that we are witnessing now are eerily similar to the rise of the Third Reich in Europe and of Imperial Japan in Asia in the 1920s and early 1930s. The Western, civilized, free world chose to ignore the threat b/c it was so "distant". That lack of compassion for those suffering around the world laid the groundwork for the oppressors to grow in strength and scope. You think the Holocaust was bad? It was. But while 5-6 million Jews were killed, the Japanese exterminated almost 30 million Chinese...there's some perspective for you.

12. While I personally believe the Iraq war to be justified, I ask those who disagree to do something they have not yet done - PLEASE counter with a suggestion, instead of simply attacking those who are in the arena....

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

-Teddy Roosevelt

God Bless you all, and good luck w/ tomorrow's WOD!

Well said matty b.

One comment regarding Wikipedia's scepticism of CFs ability to build strength: I've read, studied, and trialed a plethora of workouts over the past 10 years. At my best, I weighed 215 (at 5'11") with a 31" waist, benched 405 clean and had a 500 lb squat for reps. I ran a 6 min mile. I felt I was in great shape. Well, 3 kids later and a highly stressful job limit a man's ability to spend 1.5 hours a day in the gym (1/2 of that time was spent BSing b/w sets). Now, at 190 lbs and bored w/my weight room routine, I've adopted CF. I'm on day 11 and can say, without any hesitation, not only does CF "build strength," but it does so in a way that has transformed the way I view fitness. How do you measure "strength?" Is it the ability to press the most weight for a single rep, or move a given amount of weight for some insane number of reps? I choose the latter.

I'm addicted. I've never felt better and look forward to achieving truly elite fitness. I love the sceptics. Fortunately, I'm now in and out of the gym before they finish 2 sets, and no longer have to listen to them drone on and on and on and on....

can you explain the difference between the hang clean and the hang squat clean. They seem pretty much the same to me.

Hang cleans and hang squat clean are the same. All CF cleans are automatically squat cleans unless stated otherwise.

http://www.eia.doe.gov/neic/brochure/gas04/gasoline.htm
says that in 2004 19% of our oil came from the middle east - I suspect that number is even higher now, where do you get your figures from matty b?

Well said Matty B! And you quoted my favorite speech. I find it eerie that we haven't seen widespread release of the story based on Sadam's military officials' statements if they are at all credible.

comment #1: "Did you know that the US gets approximately 2% of its oil from Iraq? In fact, about 8% of our oil comes from the ENTIRE Middle East. We produce 40% of it ourselves, and get 48% from Canada and Argentina, leaving about 4% coming from Russia. I guess that whole "War for Oil" argument gets tossed out the window pretty quickly."

You need to check your facts. Iraq ranks 6 in oil imports to the US with 531,000 barrels a day. Russian and Argentina aren't among the top 15 importers.

Crude Oil Imports for April 06
(Thousand Barrels per Day)
1. CANADA 1,710
2. MEXICO 1,601
3. SAUDI ARABIA 1,582
4. VENEZUELA 1,171
5. NIGERIA 1,022
6. IRAQ 531

http://www.eia.doe.gov/pub/oil_gas/petroleum/data_publications/company_level_imports/current/import.html

BTW, ever hear of MAAD (mothers against drunk driving) and our tough DUI laws? Plenty of people complain about drunk driving. Don't see how that relates to the war at all.

I could go on but you have BS in most of your points.

any crossfitters from buffalo area? if you cannot complete the workout anymore say u hit failure on pullups... Do you end the workout?

Kevin #8 - Switch to jumping pullups or assisted pullups or pulldowns or whatever it takes to keep going for the whole 20 minutes. Post your results and then you'll be able to see your improvement the next time this WOD comes around.

Matty B- Way to start the evening off & well put bro! Stand by though for heavy seas though. As already noted, you'll be getting mud thrown at you by the blind, errrrr.... Left wing side of the house. Thanks for taking the time and putting out what a lot of people wouldn't have otherwise been previ to.

Delaney- How's it going man? Looks like an opportunity to practice those Oly-lifts.

Jesse- You obviously miss the point.

Regarding comment #1:
"7. Remember the Abu Ghraib “torture”? Well, just about every college athlete had to go through something worse than that for their initiation freshmen year, and they’re INNOCENT KIDS. Forgive me if my heart does not bleed for the “victims” of the Abu Ghraib “torture”. Once again, Perspective is a crazy thing."

This comment shows you do not understand the physical, psychological, and emotional strains of being a POW. While I admit I have never been captured or detained, my experience at SERE gave me a taste of just how difficult it is. Of course, it's a little easier, because in the back of your mind you know you are still in a controlled environment, and liberation is only a few days away. I can only imagine what it would feel like to be an actual prisoner, especially if you were enduring abuse every day, not knowing if it will ever end. Do not misinterpret this as sympathy for those who were tortured at Abu Ghraib, but I feel that all who are responsible for war crimes which occurred at Abu Ghraib should be punished.

i watched the demo for the hang-sqt-cln: however it is a slide show so i am wondering if there is a "jump" as there is with alot of the oly lifts, after the "powerful shrug" and before the dip down the catch the bar....anyone know?

i watched the demo for the hang-sqt-cln: however it is a slide show so i am wondering if there is a "jump" as there is with alot of the oly lifts, after the "powerful shrug" and before the dip down the catch the bar....anyone know?

Paul- You'll express your opinion, but not use your real e-mail???

Gina- A Hang-Sqt-Cln is just like a regular Clean except you start w/the weight at the hang. Yes, you do jump the weight through a range of motion, but don't forget to explode w/the hips. I find that when you use the hips properly, the jump/coming up on your toes(triple extension) will occur. Hope that helps. Watch some of the other Oly-lift videos and really pay attention to mechanics.

Get some, Go again!

Me using my real e-mail address, I absolutely agree with Paul. What happened at Abu Ghraib, crimes committed by a small number of people, was absolutely unacceptable. To minimize the extent of it is WRONG.

I stand with the U.S. Department of Defense, which removed officers and soldiers from duty and charged them with crimes such as maltreatment, battery, aggravated assault and dereliction of duty.

As someone who has worked with men and women who have been tortured and assaulted, I definitely differentiate between freshmen year initiations.

Were there college initiations that involved videotaping and photographing naked detainees, keeping people naked for days at a time, arranging them in sexually explicit positions for photography, forcing men to masturbate while being photographed and videotabed, jumping on piles of naked students, or attaching wires to their fingers, toes and penises... I think I would object to that as well. Not to mention reports in Taguba's document of prisoners that had phosphoric liquid poured on them, a female detainee that was raped and a male detainee that was sodomized with a chemical light and perhaps a broom stick.

I absolutely support the troops in doing their job, but abuse and torture such as in Abu Ghraib should not be tolerated. Ever.

It's easy to spout your opinion on a matter such as war, etc.. professing to know you are right and dissing anybody that questions your facts and figures and quite another to be truly intelligent and try to see issues from both sides and think for yourself and not let the likes of Sean Hannity or someone like him give all your talking points... and yes I am in the military and have been for nearly 17 years, 4 deployments later I try to be objective on issues and not just one of the sheep... oh and the drunk driving comparison to war? That's just lame. Surely you got something better than that...

WE NEED A Crossfit Gym in BUFFALO, NY !!!!!!!!!

Im starting off slow as I will perform the warmup until I can do it with ease... Might do the warmup for a week or two until I have gotten the reps down... I have trained with Bodybuilder Style training for 3 yrs now... and I just dont have the passion to look like a meathead anymore... Crossfit looks exciting and challenging and I feel it will give me the body I have always been looking to acheive... HELLO ALL YOU XFITTERS!

This looks fun, but I have to get my wisdom teeth out in the morning. I will catch up thurs. or fri.

PS. hug a soldier and say thank you.

ok, i understand the heated debate from yesterday, it was a rest day and coach put up something inflammatory, but i was under the impression that the only thing infalmmatory about today was that it was a work out. could we keep the politics to the rest day and concentrate on our workout's today? thanks. gonna go do the WOD now.

Mud Runs ROCK! Congrats to those in the pic! Never done the Pendleton one, but I have done the one in Little Creek a couple of times. Big Fun. Looking forward to the W.O.D.

How about we debate this statement instead.

"Having such a specific (and long) standard warm-up defeats the quest to avoid specificity of adaptation to the exercise regime"

I am new here but I loved the Foundations Article. I totally agree with it ...variety and intensity is the way to go. But given some of the WOD's are short and many are pull-up and pushing (thrusters and HSPU) based I find I have to think of things to do in the warm-up and to add time and variety.

Maybe those who have been at this a long time are already doing this, but it seems to me there should be a variety of warm-ups that we should rotate through. Some could be cardio based for example, such as a 20 minute run and some sit-ups before doing today's WOD. Rowing is another obvious option for a warm-up. Others could be strength based, similar to the standrad warm-up.

I am interested in people's view of this issue.

As rx'd 6 rounds

Had to perform the last three days WODs in a row, as I didn't have the time the other days. I substituted the HSPU with militarypress, as I'm not strong enough yet. So I loaded the bar with my former one rep personal record from before I started CF. It blasted in the air, and I did 9 easy reps before I had to terminate the set ... from laughing!

It's clearly the push press that have made this difference. A press that I've always been told was 'wrong' and 'bad', but since it's part of CF I'd have to swallow it. The push press allows a approx. 30-40% heavier weight to be lifted ... and if you lift it, you'll have to lower it as well. I clearly believe that it is this excentric part of the press that have made the difference.

This is my 3rd week into CrossFit, and I can't wait to experience more succes stories like the above.

I expect todays WOD to be a breeze: I've quitted smoking, and I know from previous experience that it leaves me approx. 25% stronger.

65# Hang Squat Clean x 12
Pull ups x 7

Subbed 7 push ups for 7 pull ups* - HSQ clean 45# bar

8 rounds + 4 HSQ clean.

If you could see how painful push ups are for me you will see the validity of the substitution. While at home, I often sub push ups for pull ups. Work your weaknesses!

All sets of push ups unbroken. All but first set of Cleans unbroken - started out with #65 then decided to scale down to keep intensity.

I liked last years Mud run picture better...

Steven N- If you're talking about the outdoor shower seen, then I agree and it is my screen saver at work.

#15- Sean Hannity... Who do you listen to, Al Franklin? We all have the same resources, it's just a matter of who/what you choose to use.

DJ- Of Course I am!

It is currently 2am, but I do appreciate the fact that a debate has ensued! This is democracy and freedom of speech in action. I will attempt to address some points and possibly concede others. We shall see...

1. Delaney - I agree. It is eery. But also consider that there has not been widespread coverage of ANY of the actual bio/chemical weapons that WERE found in Iraq, b/c they were "old" weapons. It's a fact that it happened, but has BARELY been reported. I find THAT eery. And yes, that is my favorite quote too.

2. Jesse - that is a very helpful site. Thank you. HOWEVER, if you were to do the math and quickly figure out how many barrels of oil we produce AND import each day, my numbers regarding the Middle East are roughly correct...all of the Middle East provides about 12% of our oil(with Iraq accounting for 2.5% of our daily usage). Russia is actually about the same as Iraq. Remember, most numbers are quoted as a percentage of IMPORTS, which makes it seem larger. Most people don't realize that we produce almost half of our own oil. The point is that, while the ME has the largest concentration of oil in the world (but a close second is Canada and Africa), we are not exactly at the mercy of Iraq and the Middle East for oil. And the point I was trying to make about drunk driving fatalities was that while 2,000 brave American boys over 3 years is a tragedy, we've already lost about 5,000 to drunk drivers in the last 6 months; yet, the press coverage isn't exactly on par. And finally, most of my points are "BS"? There's that total lack of willingness to debate. Instead, let's just call someone who disagrees w/ me an "idiot" and chalk another one up in the "Win" column, right? B/c that seems to be a very widespread strategy among many people these days!

3. Paul - you're right - I can't pretend to know what it's like to be a POW. But while I'm sure the mental and psychological stress is substantial, the fact is that no one was physically harmed. Those guys might have to do some group therapy and spend some time on the couch w/ a shrink, but I'm sure they'll get by. And while technically those actions were deemed "war crimes", I find it almost funny they are deemed such in the world that we live in. The standard we hold our own country to is so far above and beyond that which anyone else holds any other country. At some point, we need to be able to sit back and say so.

4. VCSNOVER - you've been in the US military? If so, I'd like to thank you for your military service - in fact, thanks from all of us on this blog. While I do enjoy Sean Hannity and feel that he logically arrives at opinions for the most part, I would point out that your derogatory comment on who/what I listen to is an example of being exactly what you claim NOT TO BE - a close-minded sheep. But I never professed that I was right or knew that to be so. I merely stated some facts to give people a little perspective. When you're riding a bike to work everyday, when you finally get that Yugo, it seems like a damn Indy car; don't be fooled. It's not. Perspective.

Hopefully you all have a great day. Until next time...

Optimistically started out as Rx'd, then recognised that I'm not big dawg yet!

Scaled back to 44lb, otherwise as Rx

8 rounds

Who would have thought 2 simple movments with lightish weights could be so horrendous? Coach, that's who!

Nice work Eric and the Elite Fitness Bootcamp crew! Looks like you cleaned house!

Brand X mod

Bwt 235 HT 5'9" age 37

Pack
65 pound Squathangcleans
7 pullup first round jumping on new Pullup rack to bone jarring so I did the rest Negatives still tough
15 minutes
4 rounds
10 minutes Yoga stretching
and still quivering

Bravo, #18

#5, aren't squat cleans failed power cleans, per Burgener? If we can powerclean the weight and then front squat it are we ok with the WOD?

Kevin there is no Crossfit in Buffalo, but I do my Crossfit workouts at World's Gym in Williamsville. There's a trainer there named Dave Rice who is great. Come on by and have some fun!

Paul (11)
The stuff done at Abu Gharaib by all reports I've read was less intense than SERE school, no water board, nothing like that. They were naked, dprived of sleep, and had dogs barking at them. And these were genuine bad guys not pilots and air crewmen. It wasn't torture it was hazing in line with a shellback ceremony or college. AND THEY WERE TERRORIST INSURGENT SCUMBAGs end of story.

ANOTHER deceitful WOD. 7 rounds. I honestly believed I could do 12. Takes you apart (and builds you up too).

Doing lifts i high rep manner really makes you reevaluate them. At first I believed hanging squat cleans in this manner would be a drill that equally builded cardio and trapezoids. And so it was in the beginning, but then focus gradually shifts to pure cardio, then to the deltoids to end taxing the grip most in the last sets. Pull ups were a welcomed pause in between HSC. 3rd week of crossfit, 3rd day as non-smoker, 1st day as zone-eater. I might as well join the freaking Last Days Holy Baptists ;)

To comment #33:

No, Robert, not end of story. Your remark is a typical 2-wrongs-make-1-right remark.

I'm sure the ordinary german in WWII said exactly the same about the jews as you just said about the Abu Ghraib prisoners.

Watch the path you're heading down, I think it looks awfully dark.

Please make this a place for workout comments only!!!!!!!!!! This totally ruins the site. Why not have a separate place for politics??
Admin??

6 rds.
HSC full rom, PUs not complete dead hang, but no kipping or jumping.

OK, now is this an instance where I adjust the hang clean weight according to my body weight? Is the 65 lbs supposed to be for a 175 lb. man, or for all of us?

#31 Erik:

That's what Coach B says. But this workout says to do hang squat cleans, so do hang squat cleans. If your form is spotty, I could see you justifying a hang power clean followed by a front squat.

And people, yesterday's comments are still open. I often enjoy the political banter, but let's keep it to the Rest Day comments...

#24 Steven N:
I too liked last year's Mud Run picture better. :)

14 rds + 12 hsc as rx'd
post your political #$%^ yesterday please
getting tired of this

bw 195
age 28

as rx'd

8 rd + 6 HSC

Couldnt remeber what weight to use so did this with 40kg.

I managed 10 full rounds and got 11 HSC in the 11th round when the clock stopped. I think yesterdays "Fran in a Boat" may have played a part in this one feeling so hard today!

The political expressions are a distraction to the focus of giving 100% to the training.

I wish I had seen the other CrossFitters at the Mud Run. I placed 1st in my age group, and would have like to have been in the picture with the other folks. I was walking around with a CrossFit tee shirt, but no one seemed to noticed.
Bummer.

Shouldn't we scale this weight based on BWT. I thought all WOD's were based on 175 # person. Therefore today's wod would be about 37% of 175 so you would need to scale up or down depending on weight.

7 + 7hsc as rx'd

6 rounds as rx'd

bw 90,6 kg
as rx#: 10 rounds and 12 hang sq cleans.

This was though.

Have fun, Johan

another sleeper...only 10 rounds

Will substitute 35 lb. dumbbells for bar weight. Still learning the movement. I need some time with a piece of PVC...

Will have to go with assisted pull-ups due to shoulder injury. Lately pull-ups have been hurting too much on the right shoulder during the contraction or up movement. 1st time ever w/assisted after consistently being in the 20's on hanging pull-ups. *sigh*

Post rounds at noon.

#1....Matty B!

By far your post was the most well thought out, sane and logical discourse I've seen in response to MWU's weak comments from yesterday.

Thank you, again and again! Your a treasure to the CrossFit community.

congrats to all the mud run participants

Gorm(33)
Dark paths are well lit by a Surefire. Maybe we should stop taking prisoners for fear the K9s will bark at them. I'm fed up with Abu Gharaib being compared to anything other than a college fraternity rite of passage. I'm sure the insurgents prisons are much more humane, right up until the beheadings.

Man, Marky Mark is going bald!

cfwu x 2, minus pullups, then

as rx'ed:

9 rounds

As prescribed, 6 rounds + 10 HSCs. I am very tired this morning and this WOD really made me feel it!

Ooh, more politics! I love, LOVE that the first poster compared Abu Ghraib to college hazings.

rob: 236lbs, 8 rounds
travis: 244lbs, 6 rounds
this one killed my forearms, i finally got the hip thrust in time with the shrug and boy did i notice the difference. i wouldn't say it made them easier, but they did flow alot better; also caused me to have to rest less. which is a good thing, right? so what are we doing tomorrow?

Tony #20 -- sorry I don't have an answer, I've been thinking about the same thing though and would like to hear the thoughts of other more experienced Crossfitters too. On one hand, doing three sets of 10 pull-ups (most of them jumping) before every workout has increased my max PU reps from 3 to 7 over the last 2 months. But on the other hand it does seem a little contrary to the CF philosophy, especially when you're at a level of strength that makes the CFWU as challenging as it has been for me. So I'd love to konw what others think

Today's WOD: (bw 210, height 6'4")

CFWU x 2 (excl. pull-ups)

7 rounds
Pull-ups were broken 4-3 in the first three rounds, 3-2-2 in the last four.
Hang cleans were 12 unbroken for the first four rounds, broken 10-5 for the last three, but weight as rx'ed.

I really liked this WOD. I could do it without significantly scaling it, which always makes me feel good :), and doing hang cleans with a weight I could comfortably handle was great for working on my form for that lift. I'm new to CF and olympic lifting, and I think the last time the hang clean came up in the WOD I tweaked my shoulder a bit. So it's good to have an opportunity to practice the form.

(I meant 8-4 on the hang clean breakdown if anyone cares besides me...)

Starting crossfit today. Been lurking on the site for a while and started incorporating "crossfit style" workouts into my gym sessions. From what I've been seeing and reading, I'm definitely excited about getting with the program.

Little nervous about the HSC, but looking forward to trying them out.

Good training to all...

I cant get the slide to work????

bw: 195

13 rounds

used 35lb dumbbells instead of 65lb barbell

Heart rate above 160 the whole time, often hovered in the mid 170's. Absolutely exhausting and awesome workout. Had to take to a knee in total exhaustion when I was done. Love this website. I also love the looks of bewilderment that people give me in the gym when I'm doing it.

Deuce: As Rx'd, 8 rounds in 18:20 (no standing around between rounds next time, Deuce!)

P-Love: Subbed jumping pull-ups, 6 rounds

i missed out on sunday and mondays wod so i knocked them out yesterday. did "j.t" first 7:10 then did sundays wod and got to 14 rounds. looking forward to todays.

Half volume.

Kept the round reps the same but went for 10 minutes.

4 rounds + 12 HSC, 5 rounds in 10:45

Hook grip on HSC. Should have gotten 5 rounds done...

Now, if you'll excuse me, I must go write a eulogy for my grip.

hey kiwi - no cheating today! you aren't going to let me beat you are you?

This was easy!!!! Then came round 2. My forearms checked out someplace around round 6.
:45, 1:15, 1:48, 1:51, 2:01, 2:27, 2:42, 2:19, 2:06, 1:37, 1:06.

Total 11 rounds.

10 rounds as rx'd.

Sub'd 30# dumbell one hand snatch (6 per hand)and ring pull-ups
9 rounds exactly

12 rounds as rx'd

11 Rounds as rx'd

Just as posters are directed to the various message boards when they post on injuries or beginning Crossfit, why aren't workout day posts sent elsewhere when they are continuations of rest day rants/arguments?

8 rds. Did power cleans in the hole each rep by accident. Needed the practice anyways. Some of you people should find a seperate forum. Only Arnold is allowed to mix politics with exercise!

8 rds plus 6 hang squat cleans

Broken but sub'ed 85 # on the cleans
Pull-ups much better but still broken last 3 rds

Used 90lb for cleans (thats the closest the gym hd today)
Kipping pull ups,
10 rounds in 20 mins, to finish 36 cleans, 21 pull ups
forearms toast

176 lbs.

10 rounds as Rx.

I think ive found a weak link... my forearms.

Everytime I think I well balanced, Crossfit seems to find a weak link.

Thanks xfit!

10 rounds. BW:179, 57 YOA. My forearms are on fire. Good form on the hsc's, butt to ankles. Broken at 6 after the first rnd, pullups became increasingly difficult because I had trouble hanging onto the bar which made kipping adventuresome. Good one. Thanks Coach!

8
focus on form for hang squat cleans
all pullups unbroken with rings

Tony (#20) & Mike (#59):

For a detailed answer to why the CFWU is recommended, I refer you to the Crossfit Journal of Apr 2003 - "The Pullup; A Better Warmup; How Fit Are You?"

It's a great issue.

"The idea is to compose the essential features into a 15-minute circuit that challenges but does not unduly tax." (page2)

As rx'd

8 rounds+12+5

Matty B #1 -

Regarding your point #9, where did you get this information that the 57 people that McCarthy accused of being spies were actually spies? Can you advise your source so that I can take a look?

Perhaps you got this from some radical propaganda, but McCarthy was unable to generate any true proof and the Tydings Committee found that there were no grounds for any of his charges.

Also, McCarthy didn't really accuse people of directly being spies. He accused them of being communists. A person can be a communist without being a spy.

As Rx-ed 10 rounds and 9 HSC

Limited by my grip but still a smoker.

Cheers, kempie

Matty B.: Appreciate your passion but many of your facts are wrong and this is not a political forum. Let's keep focused on crossfit subjects, please.

CFWU minus pullups
BW 170, Cleans with 65#
6 Rounds, 7th Round finished Cleans, no pullups
OHS 3x8 @ 65# (work on form)
Front Squat 3x8 65# (work on form)
Pullups 15, 10

1st day back after about a 3 week layoff (hip strain)
Slow jog to gym (8:28, tight) w/u & stretch.
3 slow rounds as RX'd (done in 15:01)
Slow jog back (9:58) slow c/d stretch.
Getting plenty of vitamin "P".

Completed the Jacket O' Pain today. I screwed up my timer, stoping it ~ 4 seconds after starting it. Oops. Anyway, I came in between 55 and 60 minutes. Averaged just over two minutes per row and all my push-press sets were broken into sets of 10-15. Arms are burning right now, but not too badly. I'm anticipating the Jacket visiting me in the morning, though. If so, I think I'll take a rest day. I think I'll keep JT in reserve for Saturday.
Have fun everyone!

10 rounds as required in 20:24.

Hang squat cleans broken from set 5

9 rds w/ non-kip pull-ups.

I'd like to see this kind of workout again, Coach. Maybe a variant incorporating snatches and another gymnastics movement.

DJ - I'm sure you can hit at least 10. I was a little conservative up front wanting to work on form.

Only 7 rounds. Put my ego away and focused on doing good squat cleans.

12 rounds as rx'd.....

bw 140, 7 rounds as rx'd

Good morning Crossfitters. I've heard about Crossfit a lot now and I'm wanting to start. Today's D-day. When the workout says HSC at 65 lbs., does that mean total or the weight we're putting on the bar? I look forward to trying this out - most likely at a much lower weight/standard than the WOD.

as rx'd 17 on the nose, sneaky hard!

Jay, that's the weight including the bar - i.e. 45lbs + 20lbs in plates.

What a work out forearms were pumped big time. Did 10 rounds and 2 hsc. Cross Fit is the DOGS...

Steve

My wife got 4 rounds (could have got 5 but had to leave for work). Not bad for her second week of WODs! HSQ followed by assisted (inner-tube) pullups on my rings.

I'm about to find out how many I can get, I'm hoping for 20-30 rounds...

Couldn't agree more with comment #36

Team Fallujah, all as rx'd:

Gunner 11 rounds + 12 HSC
Slider 9 rounds
Dave 9 rounds
Jake 8 rounds

#24 & #25 has perked my interest on last years mud run pic. Anyone want to share it with the rest of us?

BW 162lbs

As Rx: 10 rounds!!!

37 YOA
6'1"
191 lbs

12 65lbs HSC
7 pullups

9 rounds. Smoked after this one and forearms were a mess. Broken after 4 rounds. Grip strength was lost at that time. First 3 sets of pullups were dead hang, next three kipped and last 3 jumping. Tried to be as strict as possible on form for HSC.

Everyone seems to be talking about last year's mud run pic. Can anyone post what day that was so everyone else can look it up in the archives.

All did 1 round CFWU minus pullups

Carol:
Modified WOD
12 DLs with 35# KB
7 high body rows
7 rounds

Garrett:
I felt like using a KB exercise today. Another important factor in my early-noted fatigue was the fact that I donated blood yesterday. Wow, I've never felt it before like I did today!
Modified WOD
12 single KB snatches w/ 70# (6R, 6L)
7 L-pullups
4 rounds + 1/2 round (6 snatches, 4 pullups)

Sue: 14 - 45#

Dan Colson: 14 as rx'd

cfwux2
65#hsc 12 reps
7 ring pullups
rds in 20 mins

total=7 rds.

12 rounds as prescribed.

A fellow physician CrossFitter also got first place in his age group at the Mud Run. He called it an anomaly, I called it CrossFit.

WOD: 6
Age: 35
BW: 200

Subbed 30lb. DB for bar
Assisted hanging pull-ups @60 lbs.- shoulder injury

After round 5, had to stop at 17:24 due to shoulder pain at the end of clean motion with the weight resting at shoulder level.

Switched to 3 rounds of:
8x Slow count (6 down 2 up) DB military press @ 45lbs
8x Lateral flies @ 10lbs
8x Assisted pull-ups @ 60

Finished at 24:00 even.

On a positive note, the assisted pull-ups helped significantly. No contraction pain during the pull phase of motion. Seems to be working well.

thank you matty b!

6 rounds
Assisted pull ups
HSC- 45-55lbs

I just wanted to make a couple comments towards the first post, but before doing I'd like to state that I was and still am pro-war, despite whatever managerial mistakes may be made.

That being said, I'd like to chip in the following:

1 - Those who go through initiation or hazing through a college fraternity or a sports team generally choose to do so; I was an athlete at every level of my education and went through hazing rituals as well. The difference is we knew what we were getting into when we went out for the team. It was a rite of passage. The prison situations are different simply because the prisoners didn't sign up for it. Sure, the prisoners are probably there for a reason, but that doesn't give anyone free reign to abuse them, much as it might be hard to not do it when one's in that situation. I make no pretenses here - I've never served, and I simply can't imagine what it's like to serve or be in the situation. All the same, the difference lies in choice.

Secondly, while it might seem like the abuses weren't all that bad, especially compared to what we've seen in insurgent videos, the fact remains that the we (the U.S.) entered the war as a moral authority. To condone the abuses that we're supposed to be against goes against our own argument. Again, in the grand scheme of things, the abuses in Abu Ghraib and elsewhere don't seem to be all that bad (and again, compared to what we see insurgents doing to civilians), but the fact is that it goes against some of our own justifications on going to war in Iraq.

Thirdly, the oil justification about war is not about the amount of oil produced, it's about stability. While Iraq may or may not produce a large percentage of our oil, given the worldwide geo-political situation, stability in the middle east is in everyone's best interest. The argument isn't simply "We went to war to keep oil prices low!" There's a lot more to it than that. It's about who controls the oil - which is something that the U.S. doesn't want to do - and keeping the oil control in someone less maniacal than, say, Saddam, Ahmadinejad or Chavez. It doesn't have to be a puppet, it just should be someone who isn't crazed.

As a fourth point, the comparision between drunk driving and soldier's death is odd because the numbers involved aren't even close. The number of people in the US that are on the road is significantly higher than the amount of soldiers in Iraq. While I'm not sure what the point of the comparision was in the first place, I'm saying that it's tough to make because the numbers are so far from each other.

And finally, the WMD debate; it's widely acknowledged by both supporters and dissenters of the war that Iraq and Saddam used biological and WMD's in previous years. The fact that they didn't surface during our invasion simply means that they weren't there at that time. The problem was that our government claimed that they were definitely there and would be there when we invaded. Given the language that was used, it's hard for our government to not have a little egg on their face when we couldn't come up with them. The world knows that Saddam did, at one point in time or another, have said WMD's. The fact that we couldn't produce them is where the problem lies, given that we argued in front of the entire world that they'd be there and we'd find them.

In any event, I personally believe that we've done the right thing, however many missteps we might have made along the way. I simply wish we could have done it better to provide for our soldiers' safety and have been more effective from a political standpoint as a result.

Keep cross-fitting, and keep debating and discussing, as it's all very good for you. Thanks.

7 rounds
slow to work on form
but I finally figured out good form on the HSC

Used 45lbs...
12 rounds + 12 HSC

only other mudrun pic that I know about was posted on Oct 24, 2005.....

dose 65 pound hang squat clean mean 65lbs on each side or 65 lbs total?

8 as rx'd.

Greetings to all CF-ers from Budapest, Hungary.

8 as rx'd

bw 238
age 41

6 rounds
hsc w/45lb bar
assisted pullups

I'm the only one sweating in my gym, but that could be cuz i'm just an old fat guy!

Picture in question I believe is Aug 25 2005. Try the search function.

As rx'd

11 rnds + 12 HSC

A lot harder than I thought it would be.

Another great workout!!

Hi all,
{Stride Jumpx50 (one rep= rt. foot forward then left); BB push-upx20; SJx50; and DB row (35#er's)x30}x5.
Duration 19:45.
Rest...

Today was my first Crossfit experience...great workout, I'm definitely impressed by those who are posting full completion without failures.

As usual this one rocks also. I thought 65LB would be a breeze, and I almost met Pukie again.

Set 1, 2, 3 feels good
Set 4, 5, 6 total cardio
Set 7 wholly cow still 6 minutes left sheesh
Set 8 and 9 well, I took a self induced shower as evidenced by my t-shirt.

Some day I'll be able to do pull ups really good. As for today I did about 20 good ones, all the rest where step assisted and negatives.

And thank goodness no pushing, my triceps are totally tore up from two days ago.

Still not comfortable with my HSC form, so I'll run a half mile instead until I can get someone to look at it.

#8 Kevin;

Jamestown NY area. Also break pullups into sets and keep on going for the full 20.

Kevin

as Rx'd.

8 rounds + 12 HSC + 1 Pullup

45 yoa
235# BW

9 rounds as Rx'd.
All HSC w/ full squat catch
Kipping pullups
Hard DOMS from JT (done yesterday)

12 rounds as RX'd
Awesome WOD; really liked this one. Forearms pretty smoked. Should make climbing interesting tonight.

BW: 130
7 rounds
1st set used 65 for HSC and hanging pull-ups
2nd and 3rd used 45 for HSC and jumping pull-ups
4-7 used 35 for HSC and jumping pull-up.

Had to stop after 7 @18:49 because I pushed myself to physically being ill.
This is the first time I pushed myself to being ill.
Awesome workout!

I thought this was a site for exercise junkies, not a pro/anti war blog page. If I wanted rhetoric I'd watch CNN or Fox News.

#114

65# HSC = 65# total

10 rounds + 12HSC

All Cleans A2A.
Pullup/Chinup alternating sets, dead hang without kip.

Ahhh,
Last year's Mud Run picture:
http://www.crossfit.com/mt-archive2/crossfithb-mudrun.html

Nice. Anyone know if any of those ladies are still drinking the Kool-Aid?

9 rounds +5HSC
hsc broken after 4
pu kip after 5
I used to think I was in pretty good shape before CF!
AWESOME!!

cfwu x3
7 rounds + 5 hsc

6 rounds as Rx'd

cfwu x 3
5+12HSC rounds w/ 45 lbs. bar, 50 lbs. assist on pull-ups

8 rounds...that was hard.I would never have guessed my forearms would hurt so much. I'm English and have lost faith in any political system and their relevance to today's world situation but I'm thankful that something is being done to combat the threat to our lives and liberty...supporting our troops doesn't make me right wing-it makes me a grateful citizen of a free country.

For time:
Run 400 m, 21 ball slams, 21 pullups
Run 400 m, 15 ball slams, 15 pullups
Run 400 m, 9 ball slams, 9 pullups

Capt E - 10:07
Lt M - 8:45

BWT 157
WU 1/2 mi. walk on treadmill
WU with oly bar and stretching
9.5 rds
PU on support bar for squat rack
Forearms are shot.

Kevin Hartman,
Wow crossfit world is gettin tighter by the minute. I live in the buffalo area. I just shot you an e mail. Adam #32 thanks for the plug man.

Dave

Christy:
45lb bar
2 for 1 Jumping Pull ups
9 Rounds
Awsome Job!!! This was her first time doing HSC and only 3 weeks doing CF. GO CHRISTY

Denise
45lb bar
2 for 1 Jumping Pull ups
10 rounds

Steve
13 Rounds

15 rounds

first 5 all deadhang
last 10 combination of deadhang and kipping

1st time for this workout, got in 10 full and 11 HSC. My forearms are pootched. POOTCHED I tell you!!

#1 - i truly hope your comments are nothing more than well-crafted jokes designed to amuse the readers.

WOD question -- the warm-up itself seems like a workout. will doing an abbreviated version of it adveserly affect the benefits of crossift?

bwt 245

6 rounds as RX'd with 17 seconds to spare... spent the 17 seconds collapsed on the floor praying for my grip strength to return. Cant wait for tomorrows routine!

Time for combined services prep:
Did 100m x 10 ladder sprints
10 rounds as rx'd in 16 min
Trentsky no likey

Downtown Norfolk Group

Phill 11 rounds and 12 HSC
Steve 10 rounds and 12HSC/4 Pull ups
Shawn 10 Rounds
Jenn 9 rounds with assisted pull ups

All completed as Rxd

Age 42
BW 166

CFWU x 3 (minus pullups)

6 rounds plus 12 HSC

HSC broken in rounds 4 (8/4), 5 (7/5), 6 (6/6) and the remainder broken as 6/3/3.
All pullup rounds were unbroken, although I resorted to kipping for the last few of the last two rounds.

Much harder than it looks. I was thinking I could get 10 rounds done when I first saw the WOD. After reading some comments, I thought I could do 8. 6 1/2 wasn't too bad.
My forearms are fried.

Age 32
74" 172#

Run .5 miles
- CrossFit warmup -
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
(4 rounds)
Row 1000m on C2

As designated...15 rounds.

Held a 1:30 pace throughout (gave me about :10 rest at the end of each round). Pullups were no-kip on rings.

WOD was workout #3 for the day.

#144 mwu
if the warm-up feels like a work out scale it down, i'm still not doing all the pull-ups and dips, but i try to do all the sit ups and overhead squats as well as the back extensions. work with what you can. bring it down to where it is a warm up for you, maybe 4-5 reps per exercise, for three sets, until you can add a couple reps per set until you are doing the full warm up. it may take several months to build all the way up. heck i've done over 500 pull-ups in the last 25 days, sometimes i just skip them in the warm up. just make sure that you are warmed up and stretched out before you do the WOD.

Last years pic was great, I wish I still had my old computer so I could share the wealth with all of you. SOOOOOOO NICE.....
as rx'ed 14 rnds 7 cleans. Did JT yesterday and my arms are jello. I wish the girls from the pic would come rub them!

mwu (#144)...as Travis (#151) wrote, you certainly have the option of scaling down. Also, I tend to think of the warmup as being just that...a warmup. If there is something you feel more comfortable with I'd say do that instead. But be sure that whatever it is, it involves a your entire body.

bwt - 175
8 rounds + 12 HSC + 3 PUs

PUs were on rings, I think this hurt me by a round plus as couldnt go to jumping when I lost ability to pull up all the way and had to slow to wait for recovery instead

I havent underestimated a WOD in a while, but I did underestimate cardio in HSC (65# and high reps was great way to work on form!!!!)

HR was 204 at end, 150 1 minute later - would've been 220+ easy if I was able to do jumping PU

Anybody live in the Albany/Schenectady NY area?

Age: 30
BW: 195
As Rx'd, 8 rounds, plus 3 additional HSCs.
Disappointed in my performance on this one.

mvu(#144)
Typically,

as rx'd 7 rounds
not to happy but met my goal since its my 4th Xfit workout

crossfit is a nice complement to Long course swimming season in that they both suck but i'll be in amazing shape in time for sectionals

mvu(#144)
Sorry about the previous post. I clicked the post button by accident. Typically, I warmup doing running and stretching. This seem to raise the core body temperature which prepares it for a tough WOD.

used KB snatch instead of HSC
6L, 6R

10 rounds.

age 41
bwt 198

9 rds as rx'd.

9 rounds. I love HSCs and they're going to f@#$ me until they love me back.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps (mostly 7,5)
7 Pull-ups (no breaks)
10 complete rounds in 20:36

Congratulations to Elite Fitness Bootcamp on 1st and 2nd place at the mud run...............

Good job!

Must of been the r&r from Acton, ME that helped ;-)

Started too fast today. finished the first 6 rounds in 5 minutes then died. only ended up with 12 rounds. very disappointing.

jeremiah

8 rounds as rx'd

Wow, that was tough. My grip is fried!

10 rounds. (I was shooting for 20! Fat chance...)

Post #145

HAHA! I was on the other end of the garage from Mike, also collasped on the floor hoping my grip would return. I've learned not to assume the workout will be easy simply because there are less exercises listed. This one was deceptively difficult. I had a hard time gripping my steering wheel on the drive to work!

6 rounds as RX'ed with a few seconds of pain to spare.

-Beau

8 complete rounds w/ following subs/scale downs

-dropped wt. to 45lbs after rd 6-couldn't hold bar anymore.
-started jumping pull-ups at round 6

Great workout, forearms shot
Getting closer to being able to do some WODs 100% as rx'd. Definitely seeing results. Thanks Coach, keep 'em coming.

Ran a 5 miles warm up.

Tried to do the hang squat cleans and was not feeling it today ... coordination was way off I think (or just making an excuse).

So I did 3RFT:

25 70# Lat Pull Downs
50 Incline Sit Ups
50 Clean Squats

17m 32s

The rest day (and an day trip from Dallas to Phoenix for work related meetings) did me more harm then good yesterday for some reason!

Have a great day!

Garrett (#132) Thanks for digging up that pic. Definitely a better photo than the one from today

Deep squats and non-kipping pullups.

15 rounds in 20:03

6 rds

Subbed 30lb db's for HSC's. PU's on Smith bar in hotel "fitness center" in Scottsdale, AZ.

It still blows me away how devastating unfamiliar movements like HSC's are to my body compared to comfortable movements like PU's. Clearly it will take a lot more than 3 months to get strong at the Oly lifts.

Hey, just a quick note for anyone who is having trouble with hang squat cleans. I have done thousands of clean & jerks, and it took me about a year before I got the movement down pat. If you can find someone who competes, you will learn much faster if you work out with them for a while -- however, if you do not have that option, there is a TERRIFIC DVD from Human Kinetics that goes through the motions of the snatch, clean, jerk, and support/assistance exercises in great detail. I have been snatching for years (never competed though -- scoliosis prevents me from supporting ''real'' weights) and the progressions helped my form immediately.

The DVD is called 'Explosive Lifting for Sports' and it is available from either USA Weightlifting (the support organization for the US Olympic Weightlifting team) or you can preorder the 'Enhanced Edition' Book + DVD/ROM from the publisher. Personally I feel better supporting the US Weightlifting team, but it's up to you. Either way, it is an inexpensive opportunity to watch a number of athletes (male, female, tall, short) perform the snatch and clean & jerk, from various angles, all with perfect form.

A 65lb. hang squat clean should NOT be giving anyone but the smallest athletes any trouble. (Don't forget to use chalk if your hook grip is slipping! It will help you concentrate on form.) If you are having trouble with this, I urge you to check out this video and reap the rewards of good form. You won't regret it!

Purchase the DVD from USA Weightlifting: http://secure.mycart.net/catalogs/catalog.asp?category=181708&count=1

Or you can preorder the new edition from Human Kinetics:
http://www.humankinetics.com/products/showproduct.cfm?isbn=0736065768

Either way, it is a relatively cheap ($22) way to learn how to most efficiently accelerate and transition your body and the weight in these movements. I hope this helps some of the people that are having trouble with the HSQ, and if you purchase it from USAW, you'll be supporting our Olympic team, as well.

Cheers!

8 rounds, as Rx'd

bw 165#

as rx'd 20 rounds with 4 seconds to spare.

was shooting for 14-16 rounds and had 16 with 5 minutes remaining. I was a little scared about this workout due to my hands are still in pain from the pullup workout the other day. Love this stuff.

I'm going to make a "your mom wants you to do crossfit" shirt.

13 Rounds of work and more than 13 rounds of rest.

Congrats to the Elite Fitness guys at the mud run.

For anyone on or going to Hawaii, the Swamp Romp at MCB Kaneohe is another great mud run in April. It is a smoker.

Been Crossfitting about 8 weeks now. Haven't posted any performances yet, but feel compelled to share the following LA Times quotes from a fellow LA cop, who was recently shot, chasing down an armed robber.

"Ripatti's devotion to fitness stood out. She did kickboxing, jujitsu, surfing, daily runs and circuit training."What are you training for?" people would ask. "Life," Ripatti would tell them. Now she knows, she said. A high level of physical fitness will help her recover more quickly, doctors said...When the doctors came to tell them that the paralysis was probably irreversible, Ripatti cried. They would have more time with their daughter, Pearce said.When Dr. Gudata Hinika said he would prescribe an antidepressant — standard for patients reeling from such news — Ripatti declined. "Guinness and the World Cup" would work better, she joked"

Sounds like a Crossfitter in spirit, if not in fact.

Today's WOD is dedicated to Officer Ripatti. My prayers and thoughts are with you and your family

Everyone, please read the full article

http://www.latimes.com/news/local/la-me-officer14jun14,0,971537.story?coll=la-home-headlines

10 rounds + 12 HSC + 3 PU
Please save the politics for the rest days.

14 rounds + 11 HSC used 45lbs..

10 rounds as rx'd

two dudes

10 rounds in rx'd? hey where do I find the RX for the workout?

age 26 bw 200

8 rounds as rx'd
awesome workout

7 rounds
HSC 40kg
Pull-ups jumping to neg

Someone tell the dude on the left to pull up his pants

as rx'ed
8rds. + 9HSC.
Solid work by everyone today. Now, where did I leave my forearms.......

Age 39
BW 203

65# HSC -- Sub 35# DBs
7 Pullup -- Sub 5 weighted Pullup (+25#)

10 rounds

CFWU 10x2
Subbed 45# for 65#
7 rounds exactly

7 rnds as rx'd (non-kipping pull-ups)

2,500m row on C2 for warm-up.

Totally unhappy with my result today, I bonked on the third round and couldn't recover. Most sets after the third round were then broken.

:(
Sam

7 rounds.

14 rounds + 4 hang squat snatches

Had to modify WOD to keep right shoulder happy:

25# db hang squat snatches (left hand only); no kip parallel grip pullups. Butt to ankles depth, complete elbow lockout, standing up with weight locked out overhead each rep.

24yo 236 bw

8 rds 45# hsc

112# assisted pu

hsc were unbroken..im getting better 2 week of WODs for me...5th on crossfit in general

BW 155
As RX'd

8 Rounds + 12 HSC's + 4 Pull-ups

7 rounds, plus 7 HSQ cleans
All pull ups dead hang (non kipping)

9 rounds as Rx'd. Very pukie stuff.

Bridges #175 - 20 rounds is NASTY. Just nasty.

8 rnds, 20 lb HSC, gravitron pullups

27 y/o 170 lb 5’10” approx 12% bf
CFWU - pull ups x 3
65 pound Hang squat clean, 12 reps: 12 – 4,4,4 – 4,4,4 – 5,7 – 5,7 – 2
7 Pull-ups: 7 – 7 – 7 – 7 – 7
= 5 rounds plus two extra HSC
I felt like I really got in the HSC groove with the shrug/drop under for about five reps on the fourth round…

age:40
bw:170

Fist time doing this one. I bit rough.

As Rx'd 11 rounds.

As RXd - dead hang pull ups
8 sets unbroken

Courtney (#169) - have you considered that running a 5 mile warm-up might have zapped your energy? certainly it would have a profound effect on MY workout.

As Rx'd: 14 rounds

11 rounds in 18:43. Did entire workout with cramping left adductor; started 12th round but adductor wasn't having that deep squat. Dave K was right on about this workout being a sleeper. I was thinking 15 rounds when I read it; then I saw Matt G. and OPT's scores. Oops.

Coach,
In addition to the deep breathing afforded by the HSC's, I really liked the "catch" practice. I really found myself pulling under the bar.

10 rounds unbroken. wind was fine but my grip was fried. did KB farmer's walks to finish off whatever grip i had left

Ben: 12 rds

12 rds as rx'd

9 rounds.

8 rounds plus 4 HSC. Grip is toast.

11 rounds with 35seconds remaining.

11 rounds

nathan did 9 rounds plus 6 hsqs
little bro sean did 8 rounds plus 9 hsqs

Anyone have the link to last years mud run photo. I do remeber there were several "people of interest".

As RXd 12 plus 2 hsc. My arms are on fire. Thanks again Ted.

7 rounds

9 rounds and 7 HSC's.

8 rounds

8 rounds + 6 HSCs (56 pullups/102 HSCs). A very simple, yet profound tip from the most recent CF Journal (bench press article) to focus attention on one point on the wall during the lift really helped out. Problem was, I ripped my callouses away from both hands, which slowed me down a bit. Hello salt bath!

bw-201

cfwux10x2

wod as rx'd

9 rounds + 5 hsc

hsc
-rounds 1-4 unbroken, rounds 5-9 broken into mini sets of 6 reps

pullups
-all sets broken....mostly into 2 and 3 reps at a time

sorry should have read comment #132

Fire alarm at the gym bolluxed this one.
We were outside for 20 min, so (once I realized we'd be out for a while) I ran 1.5 mi
Did 3 sets of the "proper" workout, that's all my remaining lunch/workout break, and my neck, could handle.

JK

Age 35
BW 68 kg

Sore triceps from Monday but felt ok overall. (very little sleep nowadays...)

WOD # 3

10 rounds in 20 min

Did Hang power cleans instead, and with bar only (45lbs). Technique probably sucks.
Kipping pullups, sets broken on last two rounds.

50 squats with bar afterwards, 3 min jog cooldown.

8 complete rounds with 12 HSC

as rx'd

11 rounds

Sorry everyone. I know this is a non-rest day, but I just can't keep my mouth shut about Matty B.'s comments or the comments of those patting him on the back. I'll take his points one at a time.
1. Congratulations! You have just won the Most Egregious False Analogy of the Year Award! Good job!

2. This point is interesting. These allegations are serious and should be fully investigated. One of these generals (I can't remember which one) was on the Daily Show a couple of months ago talking about how Saddam got rid of his WMD before the invasion. However, he was on the show in order to promote his new book. I'm not asking anyone to connect imaginary dots here, but it could be a valid possibility that he is making assertions that would be difficult to substantiate in order to sell books. I do have a serious question for anyone who might know. Why aren't these two generals on trial in Iraq along with Saddam?

3. I'll come back to this one at the end.

4. I agree with this, but I didn't see where that little blurb that Coach posted said anything about 'conventional wisdom'. I will admit that I did not go to the Wikipedia website to look at the whole article, though.

5. I suggest that you heed your own words of advice.

6. I fully agree with you here. Everyone should be considered innocent until proven guilty. We should all let the investigation take its course.

7. There is one key word that you are missing here. That word is 'voluntary'. When you are a frat boy, you volunteer to let similar things happen to you. As a prisoner you do not have that option. The other thing about this is someone referred to the prisoners at Abu Ghraib as being 'insurgent scumbags'. In fact, most of the affected prisoners were low level Iraqi hoodlums (thieves, etc.). If I remember correctly, most of the Abu Ghraib population was released following the incident, including many of the ones involved with the incident.

8. Wrong. Someone else already corrected you on this point. I would like to know where you got this 'information'.

9. Wrong again. Many of these 57 people admitted to being members of the Communist Party, but that is a far cry from being convicted of being a Russian spy. Keep in mind that every election year there are members of the Communist Party on many ballots across the nation, so calling yourself a Communist does not inherently make you guilty of treason.

10. I agree with you here.

11. I'm not entirely sure what your point is here, but I think you are basically saying that we should not bury our heads in the sand. I agree with that.

12. I for one do not attack those who are 'in the arena'. Believe it or not, I do support our troops, and in fact I have several friends stationed in Iraq and Afghanistan. I was against the (Iraq) war from the beginning, but that is meaningless now. We are all in this together, and we should all be unified in our collective desire to see a stable Iraq and the safe return of our soldiers.

back to #3. I can see why this statement would apply to you. It appears that most of your education has come by way of Rush Limbaugh and Ann Coulter (I say those two names because I have heard both of them espouse some of the same false information that you have in your posting).

Once again, I'm sorry for that rant. I just want to see honest debate on these forums. Thank you for your time.

Anthony (BW=180)
Notes: as rx'd
Rounds: 10 :(

Jodi (BW=110)
Notes: 45lbs hang squat cleans
Rounds: 9

9 Rounds + 6 HSC
I was thinking of a previous WOD including HSC and thought it would be a joyride...not until the 2nd round I realized that previous WOD was 40# not 60# =/ PUKIE!!!!

I only got 6 rounds of the WOD in, but I did get to talk to my neighbor about Crossfit, rearrange my weights, and get a folding chair for my wife to sit in for 6 minutes. I don't know that I would have gotten in more rounds or not...

As for increasing the number of pullups, I started doing them at the beginning of the work out and then moved them to the middle, and then to the end of the workout. That was with a typical weight lifting routine, not Crossfit. The principle applies though, I think: work on the endurance after you are fatigued.

20yo,male,170#

5 rounds,assisted pull-ups
r1: 12x65# hsc, 7xpull-ups 85# assist
r2: 12x65# hsc, 7xpull-ups 70# assist
r3: 12x65# hsc, 7xpull-ups 55# assist
r4: 12x65# hsc, 7xpull-ups 40# assist
r5: 12x65# hsc, 7xpull-ups 35# assist

as rxd: 9 rnds

hsc smoked me

crossfit@rawc.org

Age:42, Wt:176

8 rounds + 3 HSC. 55# was used for the entire exercise. I figured I would scale back the weight, thinking that the weight would be the problem, but really my wind was the problem.

Question: Both my knee, and my wife's knee were bothered by doing this WOD. I know that some of my catches were very low, probably lower than elbows hitting the knees. Did anyone else have this problem, AND here's the bigger question, should I really be going that low in any of my squatting moves? I know that a lot of the folks on this site talk about their A2A or B2B depth, and all I've ever heard of in the past was that one is not supposed to go past thigh-parallel-to-ground. So now that my knee is hurting I've got to re-think this A2A business. Can anyone knowledgable please comment? Thanks.

BW 175

6 complete rounds plus 12HSC/3PU...almost got 7

Left hand is pretty torn up from blisters, gonna lay off the pull-ups for a week or so to let it heal

22yo male, 201# bw

14 rounds as rx'd then 5 minute jog/cool down.

what a work out.

As Rx'd (!!!)
6 Rounds + 4 HSC/7PU
Forearms fried...wind was good enough to get more.
Kinda fun to be the weird guy makin' all the noise and having the kids and training clients staring!

BR, I'l try to email you.

Darrell

12 even as Rx'd

First 3 sets in 3 minutes.
It was way easier to do the whole set of Hang Squat cleans without breaks. Just having it hang there was murder on my grip.

9 rounds
I had to stop because my heart fell out on the gym floor.

As Rx'd

Jeff 11

Tyler 10

This sucked.

38/12.3%/88.3kg
8 rounds, plus 12, as rx'd (although squats disappeared towards the end).

Btw, I responded to post #1 but my reply got censored...

Donald (#228)...provided you're starting out with a healthy set of knees, there's no reason not to go A2A. What's needed, without question, is correct form. Head up, good arch in the back, pressure through the midfoot and heel. If you are rocking forward onto your toes, you're doing it wrong.

11 + 12 HSC.

This was a bit harder than it looked. Oh happy days.

12 rounds plus 8 HSCs as prescribed. That was tough but a lot of fun.

Tariq

9 rnds as rx'd

6 as Rx'd

11 rounds+12 hang cleans. Surprised myself. First time with oly lift since tearing quadriceps tendon. Depth less than b2b. Doing lots of pull ups, dips and knees to elbows seems to have paid off. Reading the posts about sore forearms and the need for good form really helped, too. Concentrated on the shrug and pull under and had no difficulty with forearm fatigue.

Group Moffett

Completed 7-9.5 rounds of Hangsquat cleans, 12 reps and Pullups, 7 reps

A few people forearms started tightening up after the second round of hangsquat cleans. Also the sweat was pouring as well.

BW 195

As Rx'd
15 rounds.

Good point comment #74.

11 even w/ mod

Shoulders are still sore from Saturday's WOD, so I used 2x25# DBs for the cleans. Otherwise, as rx'd. Toughest thing at the end was hand strength.

10 rounds + 6 hsc's

good comments trevor #222. i've tried hard not to respone to #1 all day, but many of his comments are so blatantly laughable, i can't resist.

#1 - trevor is correct. you should be embarassed about this.
#2 - if there was any basis for these claims, i guarantee the bush administration would be trumpeting the news day and night.
#3 - see #4 below
#4 - one of the things you learn when you get an edumacation is that it was common knowledge 500 years ago that the world is round. the greeks (aristotle, i think) reached this conclusion 2,000 years ago. had you attended high school, you would have learned that the story about columbus making that discovery is totally false.
#5 - your point is?
#6 - who's vehemently defending the git bay prisoners? the only complaints i've heard is that they should be entitled to due process or at least to be charged. i view this as defending rights set out in the U.S. constitution
#7 - this is a sickening comment and not worthy of a response.
#8 - wrong
#9 - you're defending mccarthyism? this is a joke, right?
#10 - your one sane comment. crossfit is fantastic. combined with muay thai, it's put me in the best shape of my life.
#11 - your point?
#12 - attacking iraq was a huge mistake. no one has benefitted from this disaster, except for maybe islamic terrorists who can now use the country as a base from which to attack u.s. forces.

re the TR quote -- thanks for the early 20th century machismo

8 rounds + 8 HC's
As written

-Jeremy

5 rounds as prescribed. Weeeeeak.

247 - save it for the rest days when we all have more energy to engage in intelligent debate ;)

Modified CFWU x 2 (12 step lunges replaces sampson stretch)

WOD: 8 sets + 4 HSC'S

I know my BW is up...no scale. Been traveling like a madman, and it is cutting into my fitness.

You know you are hooked when you look for places in crowded airports to crank off some pull-ups. Probably will get TSA on mhy @$$ pretty fast.

Marcus...instead of shooting your mouth off and perpetuating something that should have died around 8am, how about posting an actual WOD result?

10 Rds.
Quit with 44 Sec. left

matt g, hey man someone has to stand up to joe mccarthy (i mean matty b #1)

since you asked:

bw: 185 lbs
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 185 lbs (rx'd was 1.5 bw)
Bench press: 155 lbs (rx'd was bw)
Clean: 95 lbs (rx'd was .75 bw)
35 minutes

great workout, but i don't know how anyone could possibly make it through this workout using the weights suggested by coach.

fem, 165#, 5'6"

67# HSC (all sets full ROM but broken)
modified pullups (feet on ground)

5 rounds in 18 min, too gassed to continue

9 rounds
all hangcleans A to A
pull ups broken, jumping, negs
arms are still blown up like balloons
as usual, much tougher than it seems on paper
HOOAH!!

Pretty crappy day.

Ran 2 miles: 3 mins slower than usual.

did three rounds. Pull ups were a breeze; cleans were horrible.

I cannot wait till the next challenge, I need to redeem myself.

God Bless,
West

4th day at the new program. just finished todays workout. the thing that got me with the hang squat cleans was grip strenth. thanks for the new stuff, and thanks carrie for showing me this site! oh yeah, managed 6 cycles, with pulldowns instead.

mwu (#253)...I make it through just fine with those loads, as do hundreds of other people...many of whom post here.

Just a heads-up...copping the attitude you are is not going to win you a lot of fans here. That may not bother you. But if you're just looking to stir up trouble, I'd ask that you go elsewhere. Consider me small-minded, call me a sheep...whatever makes you feel good. But showing up out of nowhere, a new arrival, and sarcastically questioning standards like Linda (your snide comment regarding the recommended loads) is being a very poor guest. Given that many people have no problem at all using those loads, it just makes you look like a poor sport; someone complaining because he can't hack it.

As Rx'd
9 Rounds

16 rounds

did the following old wod yesterday in 10:06
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

2x CFWU
6 rounds + 1HSC

6+8, I'm beat.

matt g, i think you misinterpreted my comments. let me revise/clarify -- i couldn't do the recommended loads, but much respect to anyone who could.

btw, i've been an avid user of this site for over a year, but only recently started posting.

6 rounds as rx'd.
Grip really challenged.

bw: 185

95lbs HSC
17 rounds as Rx'd
19:56 finish

10 rounds complete with 7 pull ups on the start of my 11th round

2/3 CFWU (- pulls)
Burgener WU
8 rds plus 1 HSC
Rough.

cfwux3rds pushups,ohs,dips,situps for back ext subbed supermans, and plank x2 all 15 reps
workout
65lb hang squat clean
7 pullups (alt grips) (all broken 5/2 then 4/3)
rounds 9 in 20 minutes

As RXed.

Total rounds: 14 + 8 HSC

Fun workout!

Grip was the limiting factor. Breathing hard but cardio was holding up.

Alternated between pronated and supinated grips each set of PUs.

Matt G. - Thanks for the input regarding going low in the squats. I do concentrate on keeping a good lumbar curve, head up, chest out posture, but I do find my heels coming up despite my concerted efforts. I've tried pointing my toes outwards a bit, and stance a little wider than I think is necessary, and that seems to help, but I still always feel like my heels are coming up. I think for now I'll stop going as deep to see if I can avoid the pain.

Also FWIW, I didn't find anything offensive in mwu's post regarding the recommended weights. Heck, I wasn't even close to doing the recommended weight, and that's what I heard him saying.

55lbs 6 rounds & 7 HSC

I'm sorry if this has been said before, but the rest day comments stay open for several days, and that is the place to post comments related to the rest day topic, even if the post is several days later.
That said, good post Matty B.

age: 15 bwt: 155 height: 5'5

very sore from football weightlifting, could barely walk this morning (did some serious squatting yesterday!), so i decided to just do 5 rounds for time of todays workout, which i managed to do in a little less than 10 minutes.

bw: 190

95lb HSC
12 Rounds

ooo ooo ooo ahh ahh ahh

So.. outta shape ....

Managed three before it was too much. Even then it was with HSC w/ a 45#.. when they got to be too much alternated between push/presses and front squat.

All PU were assisted 1 down from max. (for my notes) so that an improved from "max assist" a week ago.

To all those "unbelievers" out there thinking this is dangerous "period", it's what you make it. I currently hold no hopes for "finishing as RX'd" (except rest days) for quite some time. I scale the warmups and workout and am REALISTIC in my abilities. I go home tired and sore but am already seeing improvements.

I'm posting here cause I want to look back at the "suck-age" that I "was" so I don't repeat it.

7rds + 5HSC

next time...

Complete as many rounds as you can in twenty minutes of:
67 pound Hang squat clean, 12 reps
7 Pull-ups

7 rounds

9

#8,124, kevin

Grew up in J-town
20 yrs navy...
New on this, bout 2 weeks... have a plethora of modifications... got through 8, roughly as px'd

Coach, thanks, keep training our troops.

CFw/u minus pullups
41 yoa, 182 lbs.

10 rounds even.

This one kicked me square in the buttocks.

Have a good one, folks!

10 rounds as RX'd
tried to keep up good form on the HSC's
Pull-ups all complete. HSC broken after round 2
What slowed me down most was losing forearm/grip strength.

Age: 37, Wt: 128

CFWU X3
11 rounds 15# bar, pull-ups on gravitron -80#
Left knee felt really sore after about 8th set.

Workout #1- 5k

Workout #2- CFWUx3(-PU's)

WOD: 11rds exactly

Thought I would use the interval timer on my watch to see just how much time I was going to lose darting between people who use the gym for social hour going from the lifting station to the pull-up bar.... almost 6 minutes!!! I definitely need to start going at a different time of the day.

I was hoping for 15, may have got it if I could of knocked off some of that lag time. Pull-ups were 1/2 strict, and 1/2 kipping. Forearms got wrecked. Had to hold the bar in my fingers due to the carnage from the WOD 3 days ago.

I see a lot of good scores being posted... CrossFit works!

Get some, Go again!

First time I tried this. I'm in love. Hoping this will help me get to where I can do unassisted pullups.

3.2 mi. hill run warmup.

8 rounds
45 lb. bar
50 lbs. assist on pullup

5'5"
150 lbs.
36 y.o.

Age: 40
BW: 180

9 rounds
65 pound Hang squat clean, 12 reps
7 Pull-ups - no kipping

Wikipedia blows.....enough said.

9x Good Work Out

7 rounds. The first 2 rounds i did with 95 pds then i realized my mistake and dropped to 65.

As usual, harder than you would think.
30lb db hang squat cleans
8 rounds on the nose

10 rnds + 10 HSC

this was extremely deceptive. i thought that i had misread the WOD until i reached the 5th round. definitely read it correctly. that was brutal.

finished with a 5K run as punishment for my poor showing.

Day 11 (14 June):
24, 220#
CFWU (push-ups instead of PU, fewer dips)
6 rounds. I couldn’t find a good pull-up bar in the gym and I didn’t want to lose momentum on running all the way outside (about 400 m away) to get one. I think I could have kicked out the pull-ups on a bar instead of those stupid handle things. Didn’t scale up the # for HSCs.

Reference the CFWU fom 20, 59, etc. The recommendd CFWU is a great start, but you have to remember one of the greatest benefits of CF is the unpredictability. Loo at all those lads who posted comments like "what a sleeper' etc. I find that after a few weeks my body adapts to the CFWU and I don't really get a warmup, so I switch it up. I try some wacky combo or just scuff myself up. I find that the WODs are not as complete as I need them to be and I follow my own 5 on 2 off WOD schedule, so I make my own WODs pretty intense. I add more distance running and every Friday is a mystery event that I set up for our workout group, a mini obstacle course of sorts that tests and trains the functionality that we strive for. So, BLUF do whatever you need to do to get warmed up. Make up 3 different ones of your own and switch em up as desired.

Jeez, it get's tougher to find the WOD results through the other posts every time I post my results here. Anyway, I worked out with Scott Kustes today in a Gold's Gym, I got 12.5 rounds in.

9 rounds in 19 mins
no grip left

7 rounds of 9 65lb. hang clean and push press and 6 pull-ups. Every other round subbed hang snatches for the C&J.

we're trusting sadaam's generals now?

9 rds. killer. 10 min ellip w/u 14/14. hr avg 130, hr max 176.

5 rnds + 14 pull-ups
after 5th rnd there was not much time left so cranked out some pull-ups.

7 rounds as RX'd.

BR: My work computer will be a better match--will try to email you tomorrow.

Random thoughts:
--Was kinda fun to look for Tim's results after he shared his goals, especially after I personally absolutely crumped at 6+. And he still a great score. This WOD stuff is sneaky tough, huh?

--Really enjoy reading the results and comments about the WOD for three days. Equally enjoy being a spectator for the Rest Day fireworks each 4th day. Don't really enjoy Rest Day spillover on 3 on days.

--Said it before and trying to "walk the walk"...one builds credibility here by making a good faith effort to do the WOD and by trying to be ever improving, and by posting your WOD results. THEN one seems to be able to post any (cordial) thought and is given latitude to disagree and respect if one does. I lurked for months and have posted for a couple of months and STILL don't feel like I've been posting long enough (my feelings entirely; no one here has ever intimated this).

--2 out of last 4 WOD as RX'd. Matt G has nothing to fear, but man, I did the same WOD as Matt twice this week. No doubt, this stuff works, even for old, washed up ex-jocks like yours truly!

--Hey Coach, can the skinny, slow, weak guys come visit sometime, too?! :=)

Thanks coach,
i'm probably gonna miss work tomorrow cause i can't walk!!! My wife laughed her a$$ off as i tried to climb the stairs from the basement.
CFWUx3 add push-ups
sub. pull-ups and squats

WOD as RXed
6 rounds and 5 hsc

Finally got the timing of the hsc, before i was using my arms to lift the weight not dropping below it. The pleometric contraction of catching the weight on the way down is awesome, but my quads started cramping at the end of the third round and by the sixth everyone was a struggle.

Any chance for a bonus rest day tomorrow??
i promise i'll read the article.

ratt

5 rounds as rx'd.

My second WOD today was done at crossfit san diego. Finally tried the two WODs in one day...Matt G you are an animal...

2nd WOD
400m run
50 45# bb thruster
400m run
50 burpees
400m run
50 hang squat cleans
400m run

28 mins to complete, only did 40 thrusters, 38 burpees and 25 hang squat cleans.

The real success, after the WOD I got my first MU!! both on the bar and rings...thanks Eddie Lugo!!

bwt: 230
subbed 75lb HSC
Rounds: 11

Ben, #291, you got 13.5 rounds. I got 12.5 rounds. Great work today!

9 Rounds + 12HSC as Rxed
Roxanne did modified with 20 lbs barbell and gravitron machine set at 12 got in 6.5 rounds...

5 rounds, finish w/ 2 rounds of 400 meter run, 20 push up ,30 situps, 7 pullups

9 rounds in 21:45

Trying this again to see if it posts.

I have friends that are serving in Iraq (and elsewhere). These warriors are of the highest ethical caliber and I have the utmost respect for them, as I do for the majority of the United States Armed Forces.

Every once in a while people will act in flagrant violation of the law and commit acts that are atrocious. Abu Ghraib comes to mind. Anybody who has actually read Taguba's report knows that it was different than any high school or college initiation.

Unless things have changed and initiations now include breaking chemical lights and pouring the phosphoric liquid on students, or sodomizing them with chemical lights and broomstick, and many other acts of TORTURE (not hazing, TORTURE) that you can read about in said report.

To pretend that these criminal acts which even the Department of Defense has condemned (and removed those responsible from duty as well as charging people with CRIMES such as dereliction of duty, maltreatment, aggravated assault, and battery), to pretend that this is akin to high school hazing is a slap in the face to every man and woman that is serving honorably.

And before anybody asks me, no, I haven't served. People usually don't seem to mind me having an opinion anyway, as long as I agree with them.

I love this country. We're the good guys, remember?

BW: 200
11 rounds

3 X 25 box jumps 2" and 50 situps

12 rounds completed. fell down and couldn't move again with 1.30 left on clock.

This was a suprise! Only 7 rounds but was pretty sick today so maybe that had something to do with it, its my excuse and im sticking to it!

This was a suprise! Only 7 rounds but was pretty sick today so maybe that had something to do with it, its my excuse and im sticking to it!

This was a suprise! Only 7 rounds but was pretty sick today so maybe that had something to do with it, its my excuse and im sticking to it!

Dan - age 38, bwt 246#

Typing is hard - forearms & grip shot. 7 rds plus 1 HSC. Used 65# for HSC's and -80 gravitron for pullups. Tired.

This was a suprise! Only 7 rounds but was pretty sick today so maybe that had something to do with it, its my excuse and im sticking to it!

11 rounds plus 6 H.C. Never droped on my pullups.

Opinions are opinions. Why would you try to change somebody else's mind? Act on what you believe. Stay true to yourself and what you hold true. Much more productive,IMO.

BW 220
8 sets

60, bwt 283. Only 4 rounds. 65 pound HSC form getting much better,but wind was a killer. Pullups on Gravitron w/100 lb offset. Started with normal pullups on bar but got nowhere very fast.

Three hundred and sixteen postings?? Holy S...

8 rounds as RXed....Rick I am back.

10 rounds - can I type this?
mwu - I don't know what u call being an 'avid user' of this site for 'a year', but if you can't do Linda as Rx'd you either need to
- take some lifting lessons,
- stop smoking, or whatever it is that is hurting you,
- oh, yes, actually workout/do the WODs; neither reading nor posting even, will make you any fitter.
Also, surprising that such an avid user makes such a ? splash when finally joining the conversation.
Welcome to Crossfit anyway, and get to know your girls - and yer boys.

BW 115
with 45# bar
6 rounds and change
never been so happy to do pullups in my life . . .

Treelizard, Comment #305

Would you give a site or way to access the report to which you refer, please?

I really did not feel recovered for this workout today. I used 45Lb for the cleans. Made it to 8 rounds and unfortunately stopped at 19 min cause I was gonna be sick if I did another clean! Better luck next time.

Walt #321: http://www.npr.org/iraq/2004/prison_abuse_report.pdf

Sorry it's from NPR. I'm not a liberal, I promise. This is the most complete I could find (heading out the door for a meeting) the NBC one is not as complete.

Waited to watch the posts, wanted to rule the board on this one...

BW 196

10 rounds in the first 10 minutes (not a good example of pacing myself...)

16 rounds total

Don't try walking down stairs after this one, you will die and your friends will wonder why you chose to throw yourself down the stairs.

8 rounds, 35# dumbells
thanks

I have been crossfitting since December and by no means consider myself a long timer. But over the last few months some of these postings have got mean and plain rude. What drew me to crossfit and the beginning was, the like-minded, close-knit fitness community feel. Crossfit is starting to have a shift towards negative, that shift is due to the lack of interest in achieving fitness goals and instead turning to a place to come and hash our personal believes. I personally am a Marine and find crossfit was an escape from my everyday routine of politics. I think it is funny how fast we protect "terrorists" and prosecute our own countrymen. The same men and woman that lay their life on the line everyday and separate voluntarily from their families and friends, to protect our country. So I leave with this quick note. Let he with out sin cast the first stone and if you are not here for fitness please see yourselves out Thank you and long live crossfit!!!!!!

9 rounds as Rx'd

Forearms are shot, and I'm not sure how I did this, but developed a blister and ripped it on the inside of my left ring finger. Weird.

7 rounds + 7 HSC

I know I can do better...this was a weak effort!!!

9 rounds
forearms burned all day
at least I'm not the only one

35 yo 190lb as rx'd
17 complete rounds

BW: 300

8 rounds
- brokens sets
- pullups w/ bands

Bw 203
44 yr
40 min. eliptical (trying to cut some weight)
10 rds + 12 thrusters.

Clarification of my results (for historical purposes).

11 rounds of 12 HSC + 12 gravitron pullups, not 7 pullups as RX'd.

as Rx'd 10 Rounds even

7 Rounds 19:56

Can't seem to get my breathing right..practice I guess.

Have a good day/night everyone.

9 rnds
used 95# on the hang squat cleans

8.5 rounds completed.

8-9 rounds
Can't say for sure because I was using a wall clock in a different part of the gym. Anyway, all HSC's deep & all sets broken into two. All PU's kipping & unbroken. Quite the cardio blast!

As Rx'd:
10 rds + 5 hang squat cleans.
All sets unbroken.
Taking it easy due to bronchitis.
Great Workout, I'm still coughing.

13 rounds - on - the - dot. Thank you Coach and Lauren

Second week of Crossfit, 9 rounds.

alBi mod: (I wanted to play with my new bell)

12xkettlebell snatch to OHsquat (6 each arm) @ 32kg
7 x Pullups

7 rounds (after 4 consecutive rounds I started dry retching and had to have a rest).
It really smoked me - lighter kettlebell next time...the ppl in the gym stay well clear these days - cheers from Perth Western Australia

9 Rds + 6 HSCleans
as Rxed

8 rds + 5 HSC

As rx'd
8 rds

was shooting for 10 to 12 rds. - very humbled.

Hey Deuce - if you did it as rx'd you would have done it for :20 minutes, huh?
P-love: How many rounds did you do?
I did 9 and some change...take that! (Seriously, though, i cheated: (only 20lbs bar and assisted --120lbs--pull-ups on the gravitron)

Cow was bummed he only did 15 as rx'd--he and his buddies are being form-nazi's so there's no cheating.

11 Rounds
Oly BarBell

11 rounds + 12 HSC + 4 PU

as RX'd:

10 complete rounds

on the road but the hotel has a pretty good fitness center.

BWT 205
HSC-70#
11 rounds + 4 HSC

I'd like to know where that info on McCarthyism came from.

BWT 200
HSC 95lbs I didn't pay attention to the posted WOD

7 Rounds and met another crossfitter here at Fort Leonard Wood.

BWT 195
Age 31

First Crossfit workout and definitely humbled

8 complete rounds....although the pull up's in rounds 6-8 were not pretty. Had to break them into 2's or 3's.

Looking forward to a great deal of improvement.

as rx'd, 7 rounds

BWT 250
as rx'd 7 rounds
All set broken after 1st...BUT I have a better feel for cleans

bw 143#
8 rounds

I got only 3 rounds completed, with the limiting factor being the burning in my forearms. I'm sure I'm just not getting the form right. Anyone with any pointers? I'd be grateful.

Matty B....amen brotha

Wanted to get to 14 rounds, kind of had a clock miscalculation.

Shawn wt: 221 12 rounds rx'd
Mike wt: 223 12 roounds rx'd

Lifted shoulders afterward, then BJJ practice
Legs and shoulders are sore today......I love it

8 plus 12 hang squat cleans

5 minutes jump rope

CFWU x3 (minus pull ups)

10 rounds plus 2 hsc's

10 rounds +HSC´s

BW = 166 lbs

June 10, 2006
Saturday 060610
Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

95-165 lbs (new PR!)

Jen sub 53# - 10 rounds
Paul Rx - 10 rounds

Next time, WOD before 10pm and Lazagna dinner.

12 rounds

As rx'd, 12 rds. OUCH!!!

As rx'd

8 rounds total, but 7.5 within time limit
All pullup sets unbroken

This was a manageable weight for a person like me who is new to Olympic style lifts/HSCs(165# BW). Allowed me to concentrate on form without having to scale down weight or reps. More challenging than expected after 1st few sets.

CFWUx3 (sub leg raises for PUs)
8 rounds + 6 HSC

Forearms tired!

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

Double day for me; SWAT Training in the morning, then Patrol till 0200. No WOD for me 2 day.

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

5 rounds a RX
Just happy I didn't sub anything.

bw202

10 rnds+2 hsc

thought i was on a good pace till i looked at the clock...hello..

10 rounds + 7 HSC

As RX'd

6 rds, 6 HSCs

CFWU: x3 -PU

WOD: 5 rds + 12 HSC (strength/grip ok, stamina weak)

Tabata C2 Rows: 60/30 secs x10

Farmers Walk BWT x3 30m, TGU 1 pood x5 per side

I did approx 8 unfocused rounds. I didn't have a full effort in me today, and my shoulder probably benefited from the rest. Hopefully I'll be ready to deliver tomorrow.

A day behind: I did 12 pull-ups instead of 7 [next time write the workout down!], and I steadily increased the help from the machine [120-130-140-150] through four rounds, plus four cleans.

The cleans started killing my wrists and forearms. Does that happen to anyone else?

5 rounds + 5 HSCs
8# assist on Cybex
29yo 138#

As Rx'd

185 lbs
37 years

6 rounds + 10 HSC's

Grip and forearms are blown up. Sneaky hard.

65# hang squat cleans
kipping pullups

7rounds + 5HSC

8 rounds plus 5 HCS
btw: 128lbs

As rx'd
12 rounds forearms are well done gracias El Coach

8 rounds

65# HSC
7 PU mix of dh and kip, over and underhand

9 rds + 12 HSC + 3 PU

Should we add cardio to the WOD? Mean HR was 164 for the 20:00! The highest I've seen for myself is 178.

7 rounds. Alibis: did heavy squats on rest day and spent first 10 minutes explaining unweighted hang cleans.

10 rounds. Pulls done as L's. Tried to get a squat going in the cleans - as I got more tired they tended more and more to power cleans. I had the "where's the cardio" thought also afterwards as I lay down gasping and heart pounding for several minutes afterwards.

12 complete rounds plus 4 HSC- pullups after hscs were much tougher than I thought they would be.

Vanessa- 10 complete w/ 45# HSC

Ruby- 8 complete + 3 HSC (30# HSC)

Sarah- 8 complete + 3 HSC (30# HSC)

8 rounds + 5 HSC's

BW 125

Subbed pullups for pulldowns

6 rounds + 12 HSCs

Didn't meet Pukie, but almost met Faintie...

Chris:
11 rounds as Rx'd

Julie:
15 rounds
40' walking lunge with 10# dumbells
7 body rows

10 rounds even, after another sleepless night at the firehouse...Semper Fi

6

8 rounds + 5 hsc's as rx'd.

Fell a day off the pace...

BW=150. Used two dumbells during the HSC for a total weight of about 63lbs (I have really heavy/cheap POS handles and locks). Pullups on the rings. Deep squats. Did this after 2.5 hours at MMA because apparently that wasn't enough exercise.

10 rounds plus 4 HSC.

-D.

CF Day 4, BW 295

Needed a rest day yesterday after the JT and still waiting for quads to get back to normal from the thrusters. The first HSC proved they weren't so these were mostly power cleans, but kept the 65lbs. Also subbed 100lb pulldowns for pullups.

4 rounds + 6 Cleans My shoulders are screaming so loud they're drowning out my forearms.

I am running a day late and a dollar short.....
41 yo
BW: 183

As Rx'd
11 rounds + 11 HSC

Looking forward to "Daniel" tomorrow

5 rounds. Weak, tired, poor effort.

Sleep? Diet? Just run down at the end of the week? Probably a combination of all three (or more factors).

As RXd....8 rounds.....

as Rx'd
9.5 rounds

As Rx'd
6 rounds

12 Rounds + 4 HSC

Great squats. Tried to focus on racking the bar...my weakness as the weights go up. Lost all thought ability about round 6 and changed focus to surviving.

Pull-ups were mostly strict w/ a few kips for good luck.

Done after "Daniel" on 6/15, 7 rounds + 12 squat cleans and 5 pullups. Pretty smoked. Age 50/BW 240#, Looking forward to Dead Lifts today.

2x10 of KTE, body rows, dips, BEs, situps, OHS w/10#DBs for warm up...
Used an OlyBar, otherwise as RX'd:
8 rounds + 12 Hang Squat Cleans
Practiced hook grip, first six sets unbroken

Bo Kata, 21 OHS x3 for warm-up. Each round added 2 repetitions to kata.

subbed 1 pood kettlebell swings for cleans and every other set did hindu pushups instead pullups.

Completed 16 rounds in 19:49.

Run 1mile at 7.5

Six rounds @ 65lbs

Last three round broke up into 2x6

9 rounds of unbroken sets

This was much harder than I thought. My forearms were pounding, and I was sweating profusely.

8 rounds
sub'd sets of 5 pullups

9 rounds plus 9 h.s.c.

11 rounds + 10 HSC

GH ext 20# ball: 20 x 4
GH situp: 20 x 4
Arnold curl: 25x4/30/35
RDL 70#:10 X 3

HSC 65#: 12 X 6
RING PU: 7 X6

subbed 45# bar. age28 bw143# 2nd week of crossfit 1st time doing hang squat cleans. Only 5 rounds

CFWUx2 less pull-ups & dips

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Total rounds = 7 + 5 HSC

age: 34 btw: 191# ht: 5'8.5"

cfwu x 3 (minus pull ups)

Total rounds = 5
sub jumping PU's/ negatives
ok form on HSC's

10 rounds + 6 HSC in 20 minutes. Forearms were smoked.

did 6/15
cfwu x 2
burgener warm up

8 + 6hsc w/20kg bar & jumping pus

Steve:
6 rounds + 6 cleans

Sabina:
6 rounds + 8 cleans
30# in first 3 rounds, 40# in 4-6
pull-ups assisted

As rx'ed

7.5 rounds

Forearms fried afterwards.

8 rounds.

Pull-ups were done on rings and full ROM on all HSCs.

9 rounds.

5x as rx'd
19:46
Full squat on cleans - much harder.

BW 170

As rx'd 11 rounds + 5 hsc.

xanthe 7 rounds
35 lb cleans
100 band pull ups

Meyer 9 rounds as Rx'd

5.5 rounds

Lowest available/convenient weight for the HSCs was 75lbs.

6 rounds.

This workout produced the nastiest torn callous I've experienced to date. Small in surface area, but very deep and painful. I will not attempt this workout again without chalk.

5 rounds + 5 HSC

45#HSC
Jumping pull ups
(1 real dead hang pull up each set! these are MY FIRST PULL-UPs in a WOD!)

6 rounds and 5 HSQs

12 as rx'd

Done 6/16/06:

Jason- 10 complete + 12 HSC + 3 Pull-ups

12 rounds in 20:05

8 rounds plus 12 hsc
pull-ups mostly assisted

8 rounds

Mary
17:45 - 4 @ 40lb
Great form, deep squat.

11 in 20:50 but last set were power cleans
first 3 sets deep a-a hsc, one broken (third set, then moved to parallel)

All but one set of PU's overhand, one underhand chins, mostly not kippers all unbroken.

quick warm up 5 min stairs cfwux2 minus pu's