August 21, 2006

Monday 060821

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

CFSCCrew-th.jpg

Enlarge image

Danielle Mulford, Hollis Molloy, Eva Twardokens, Patrick Barber, Megan Mitchell, and Brendan Gilliam - CrossFit Santa Cruz, WOD demo [video]

Posted by lauren at August 21, 2006 8:01 PM
Comments

I almost puked just reading this one...hope I can pull it off tomorrow AM.

Comment #1 - Posted by: tedw at August 20, 2006 9:58 PM

The vid is both inspiring and ominous in the same time! great work!

Comment #2 - Posted by: Allan at August 20, 2006 10:01 PM

Lot of abs in that pic.

Comment #3 - Posted by: Clippa at August 20, 2006 10:08 PM

Is it me or does it seem like they could compress the videos a lot better? Seems like awfully big files for the amount of video.

Comment #4 - Posted by: Dave at August 20, 2006 10:09 PM

Working on it Dave. Give me an hour or so.

Comment #5 - Posted by: Tony B. at August 20, 2006 10:19 PM

Do those box jumps count when they don't reach full hip extension on top of the box, but instead jump off before that point?

Comment #6 - Posted by: russ greene at August 20, 2006 10:42 PM

Dave, do you have dial-up or something? I'm just happy they put up the video's at all, and that I can get them downloaded, internet in baghdad is somewhat shoddy. I know, I know, a big suprise to me too.
Russ, they do if you want them to ;)

Comment #7 - Posted by: Travis L @ prosperity at August 20, 2006 11:44 PM

Nice workout guys...that's what I'm talking about! Been doing crossfit for about 2 months now - tried many different programs in the past. Crossfit is by far the best complete body workout that I've ever experienced.

Comment #8 - Posted by: Brian at August 20, 2006 11:44 PM

So 100, 45 lb sumo deadlift high pulls, per round as the sub right?

Comment #9 - Posted by: beau bray at August 21, 2006 12:10 AM

MMA season starts for me later today, so I scaled wod down a bit for my own safety... Great wo though! Did:

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Row 700 meters
20 Pull-ups
20 Box jumps, 20 inch box
Row 400 meters
20 Pull-ups
10 Box jumps, 20 inch box

(All sets unbroken)

Time 15:42

Age 35
BW 67kg

Comment #10 - Posted by: mrjling at August 21, 2006 12:10 AM

#6 Russ: They count - hip is fully extending on the way off the box. So sayeth the HQ crew.

Comment #11 - Posted by: Lynne Pitts at August 21, 2006 12:48 AM

OUCH!!! Great - painful - but great job!

Comment #12 - Posted by: John Velandra at August 21, 2006 1:00 AM

ag 43
bw 163

As Rx

28:03

Nice CV/plyo w/o. Yeuch.

Comment #13 - Posted by: Nick K at August 21, 2006 1:12 AM

Only get about 1 min of the video to play. Any ideas? I have DSL. Great site and work out.

Comment #14 - Posted by: Ross Goldsmith at August 21, 2006 2:09 AM

20:38 - wore 20lb x-vest for pullups and box jumps, box at 24 inches

Comment #15 - Posted by: OPT at August 21, 2006 2:59 AM

24:29

Needless to say with that time - pullups and box jumps broken.

Comment #16 - Posted by: John Rippon, NZ at August 21, 2006 3:13 AM

as rx# 24:21 min
pullups and box jumps broken.
Got a lot of stares again in the gym, wth is that guy doing???
Great workout coach.
Have fun, Johan

Comment #17 - Posted by: Johan Nederhof at August 21, 2006 3:21 AM

How do you convince you're gym to get a rower?

Comment #18 - Posted by: Tony B. at August 21, 2006 3:40 AM

Wow! The girl with the black top and black pants is in shape and super hot!!

Comment #19 - Posted by: Artie at August 21, 2006 3:52 AM

What's a good sub for the box jumps? And if anyone knows, where could I get one or what do I need to build one myself?

Comment #20 - Posted by: Jules at August 21, 2006 3:57 AM

32 yom, bw 155#

modified, 2 rnds in ~17:00
sub'd 30kg front squats for box jumps

then did:
100 front squats, 30kg
80 pullups
80 presses, 30kg

inner dialogue:
we hates all crossfits!
no, crossfit is our friend
you don't have any friends! nobody likes you!
crossfit will take care of us now.... precious...

Comment #21 - Posted by: missile at August 21, 2006 4:22 AM

Awesome abs Eva!!

Comment #22 - Posted by: johnp at August 21, 2006 4:48 AM

Starting 4th wk of WOD
BWT: 165, Age: 44

CFWU x3, sub Hanging Leg lift for pull-up

WOD= 37:19, all sets broken.

Comment #23 - Posted by: John McGhee at August 21, 2006 4:59 AM

Had to sub 800 meter runs on treadmill at 2% incline.
Time: 16:33

Comment #24 - Posted by: Breck at August 21, 2006 5:32 AM

Great video guys! I always look like I've had the crap beat out of me with a tire iron when I'm done with my WOD, not like you. Hmmmm, must be my technique.

Comment #25 - Posted by: D- at August 21, 2006 5:36 AM

BW= 165#

26:08
Subbed 100 SDHP/round for rows

Comment #26 - Posted by: Daws at August 21, 2006 5:42 AM

Hi Eva

Great abs!

Regards from Argentina.

jfu

Comment #27 - Posted by: Javier at August 21, 2006 6:09 AM

AMTT

Bone- 14:30
Biker- 21:00

Comment #28 - Posted by: michael thurmond at August 21, 2006 6:10 AM

Question: So far we've seen two subs for the 1k meter row in the comments for todays WOd. Which one should I use?

1) 100 SDHP/round for rows
2) 800 Meter run at 2% incline

Thanks for the input!

Comment #29 - Posted by: Brent Maier at August 21, 2006 6:12 AM

comment #30: turn down the sound and play your own music in the background if you don't like the music. Complaining about a video is wrong. They are very generous to take the time to make the video and host the bandwidth for free on this site. Please keep your negative comments to yourself.

Comment #30 - Posted by: champ at August 21, 2006 6:22 AM

Jules #20
If you have stairs in your workout area, try jumping to the third step. If you're in a gym, try a flat bench.

Brent #29
I've been using the 10lbs per 10m, it always kicks my butt (coming from a guy who can't stand running on the treadmill). Try one during the first round, then switch for the second round. Perform whichever is harder during the third round.

Regards,
Neil

Comment #31 - Posted by: Neil Wattier at August 21, 2006 6:33 AM

wu: 3rds.
ring dips x10 (mini band assist)
24kg sling shot x10rl
24kg fig. 8 x5rl

3 rds.
24kg SDHP x50
ring pullups x20
tuck jumps x30

22:27

my endurance is poo!

Comment #32 - Posted by: Jay at August 21, 2006 6:36 AM

#30, Seriously, if you have nothing better to do that bitch about the music then you're just bored. Run along now.

Comment #33 - Posted by: gaucoin at August 21, 2006 6:37 AM

RX'd

no 20" used 24"

20.12

Comment #34 - Posted by: Andy Hendel at August 21, 2006 6:48 AM

Bad endurance day.

30:41.

Subbed 75 45Lbs Sumo DL upright rows for rowing machine.

Comment #35 - Posted by: mac at August 21, 2006 6:48 AM

Yeah Tony, play something good!

This workout looks like a piece of cake. I should be able to complete it in 9 minutes also.

Comment #36 - Posted by: WhiskeySean at August 21, 2006 6:50 AM

I tried to have done all of WOD.
But I couldn't measure row 1000 meters, cause near me, there is no sites where I can do that.
Is any substitution for that?

Anyhow.. wow, I think I found a real fitness oasis!

Comment #37 - Posted by: SjHwang at August 21, 2006 6:52 AM

22:30 as rx'd....the lower back work outs continue....

Comment #38 - Posted by: BobM at August 21, 2006 6:53 AM

25:16

as rx'd with black band pullups
jumps and pullups were broken

Question:

On a workout like this it seems that you could always push yourself on the rowing so you would have broken pullups and jumps, so is it a matter of rowing more in the middle of your range so you are not breaking your reps?

Comment #39 - Posted by: SFC at August 21, 2006 7:00 AM

subbed sdhp for rowing
pullups assisted

21:42

Comment #40 - Posted by: paulw at August 21, 2006 7:04 AM

26:00
1000 meter row
30- 20 inch box jumps
40 jumping pull-ups
3 Times

Comment #41 - Posted by: Denise at August 21, 2006 7:04 AM

WU 1/2 mi. walk on treadmill and stretch.
WOD
26:06
Partitioned PU 15/5
10/5/5
10/5/5
rest as rx'd

Comment #42 - Posted by: TJ at August 21, 2006 7:05 AM

AS RX'D
5'8
180lbs

17:32 (1st workout back from vacation)

Used 34 inch railing for the first two sets of jumps thanks to a scaler doing step ups. Coordination started to get shaky.

#30 I'm with ya, I'd love to hear their sounds when the going gets tough. See if it's like mine.

Ryan

Comment #43 - Posted by: RTC at August 21, 2006 7:08 AM

24:11 as rxd

Comment #44 - Posted by: jpf at August 21, 2006 7:08 AM

42
bw 188lbs.

CFWU x3 minus pull ups

WOD as rx'd

32:30

Pull ups weren't broken.. They were FRACTURED.
Felt like crap afterwards.. Thats a good thing right?

Comment #45 - Posted by: cwprint at August 21, 2006 7:10 AM

lil pipe-subd sumo deads w/ 45#s 26:01

Comment #46 - Posted by: PIPER at August 21, 2006 7:20 AM

sub'd 1000m runs
1. 5:51
2. 5:56
3. 5:53

17:40

Comment #47 - Posted by: JackM at August 21, 2006 7:22 AM

24:28, subbed SDHP for rows...ouch

Comment #48 - Posted by: tedw at August 21, 2006 7:27 AM

is there a substitute for box jumps? I didn't see any in the FAQ

Comment #49 - Posted by: Fucius at August 21, 2006 7:28 AM

is there a substitute for box jumps? I didn't see any in the FAQ

Comment #50 - Posted by: Fucius at August 21, 2006 7:28 AM

45# SDHP (50,5x10), 20 pullup singles, 30x24" box jumps - 1 round in 19 minutes - lite week
40yrs, 207#, 47th WOD

Comment #51 - Posted by: James N - Phx, AZ at August 21, 2006 7:55 AM

Awesome work in that vid. Don't want to seem too nit-picky, but did anyone else notice a wide variance in the quality of the box jumps completed? To my untrained eye Danielle's and Eva's looked head and shoulders--or should I say hip and heels--above the guys'. Just saying...

Comment #52 - Posted by: Mike_h at August 21, 2006 8:08 AM

24:47
ugh... the rower and I do not mix very well!!!

Comment #53 - Posted by: Sue Ady at August 21, 2006 8:09 AM

Fucius- Try subbing Double Unders. I've done that before and they work well. Also, if you have a set of stairs try the Box Jumps on them. The typical rise of a stair is 8". So the 3rd stair up should be just about 24". That is what I usually end useing for my Box Jumps.

Get some, Go again!

Comment #54 - Posted by: DJ at August 21, 2006 8:26 AM

You folks are smokin'. I halved everything and still took 23:35. First real attempt at WOD since a bad deadlift 6 or 7 weeks ago. (I need to get Saturday's video to play all the way through for me and study it.) Good to get that I-pushed-myself feeling again. Thanks.

Comment #55 - Posted by: wip at August 21, 2006 8:44 AM

Thanks, Lynne. It seems like you can really take advantage of that and cut the work in half though, whereas usually when we do something like kipping, it results in an equal amount of work and a greater amount of power output. Great video though. It's good to see people I've met putting out like that.

Comment #56 - Posted by: russ greene at August 21, 2006 9:02 AM

DJ - sweet thanx for the tip bro!

I skipped the box jumps entirely for today's WOD. I had major difficulties completing the SDHP's. Any suggestions on how I can improve my stamina on those? I ended up having to break up my sets into 10's. Over all workout took me over an hr to complete and that was skipping the box jumps! :(

Comment #57 - Posted by: Fucius at August 21, 2006 9:12 AM

Age 29 / BW 205
Subbed 1/2 mile run for rowing, otherwise as rx'd
Last two sets of pullups broken, box jumps unbroken
27+24

Then:
8 sets of bench press

Question: I've been doing Crossfit for about two months now. Prior to that I've been working out for about fifteen years, however my workouts have been what I would refer to as bodybuilding workouts (a lot of isolation exercises vice compound movements, heavy weight, very little cardio). While I love Crossfit, I have noticed that there is not very much chest involved and both my size and strength in my chest have shrunk (conversely power and size in my legs and back have increased...which is nice). Has anyone else noticed this? As a work around, after completing the WOD I incorporate a bench workout 1-2 times per week. Any thoughts? Thanks.

Comment #58 - Posted by: NAVAFIT at August 21, 2006 9:15 AM

#58

I do the same thing. After a workout like todays maybe I'll do 4 sets of bench or maybe pick a number, like 100, and work to complete that number a reps.

I also fill in with grip work and sprinting. These are things I don't think get worked enough with CrossFit alone.

The big problem is you don't know what the next days workout will be. Not always bad though.

Ryan

Comment #59 - Posted by: RTC at August 21, 2006 9:27 AM

I dont have a way to measure the distance I row so I rowed for 5 minutes each set. All sets of PU's and box jumps were broken. All the PU's were kiped but not assisted.
34yoa
180 lbs
25:05 minutes

Comment #60 - Posted by: lawman698 at August 21, 2006 9:30 AM

#58

There's a growing # of people incorporating power lifting/oly lifting into their overall prog. Be cautious of overtraining one area...you can rotate bench press, military press, deadlift, and squats into your program (and/or oly lifts and their variations). I would go to the msg boards and do a search, you can/will find some intriguing routines...or develop your own and play around a little.

Comment #61 - Posted by: Aush at August 21, 2006 9:31 AM

#58

One more thing...try not to fall in love with doing the WODs on the day their posted and then posting your time on that day.

As #59 stated you can get caught with your pants down if you fall into the mode of thinking you "HAVE" to do the WODs as posted/when posted...That happened to me and led to vast amounts of under-recovery.

As exciting as the WODs are when they're freshly posted...try to make a note of the ones you particularly want to give a go, but develop a routine that is well-thought out and makes sense for recovery.

Comment #62 - Posted by: Aush at August 21, 2006 9:34 AM

22:22

Comment #63 - Posted by: nsb at August 21, 2006 9:36 AM

Awesome and inspiring! Looking forward to next Sunday.

Comment #64 - Posted by: Gautam at August 21, 2006 9:38 AM

27:31 as rxed. A little frustration with a sub-par rowing machine that caused me to waste several minutes.

Comment #65 - Posted by: MurphIZ at August 21, 2006 9:43 AM

CFWU, WOD sub'd row with 1500m run (no access to rower this time), 24m03s, 5 handstand holds to finish...

as for the bench press comments, re wanting to do them in addition to crossfit, i also was into the 'bodybuilding' weights...came across crossfit and simply do the WODs now...my goal (and the goal of crossfit after all!) is to be fit by the ten standards, not be able to impress with my big bench....i just see no need for it, i aint competing in bench comps so why?? just my thoughts....

Comment #66 - Posted by: charlie at August 21, 2006 9:44 AM

this one completely kicked my ass. I knew all the beer satuday night was a bad idea.

20 y/o M 185# 31 mins but read the wod wrong and was doing 30 pullups every set.

Comment #67 - Posted by: JoshMont at August 21, 2006 9:50 AM

As a certified Volleyball trainer I was wondering whether the guys in the video are concerned about landing properly? The guy in the red trunks is jumping rather plyometrically (keeping the floor contact very short, but making the excercise more prone to injury), where as the guy wearing black trunks is absorbing nearly the complete energy in his lower back (sooner or later = ouch!). I am asking because many trainers and trainees put a lot of emphasis on jumping high but forget to work on the proper landing technique which results in lower back, knee and/or ancle strain. Just curious about your thoughts...

Comment #68 - Posted by: juro at August 21, 2006 9:57 AM

This will be my first attempts at box jumps- will be trying it on my bench or something. I can really see myself getting tired, jumping- toes catching on the edge- and flying across the room face first over the bench. Should get my 3 yr. old to tape it.

Comment #69 - Posted by: Tami at August 21, 2006 9:57 AM

Wow! What a great photo and workout (and music). Though I had the same thought as mike h watching the box jumps. I've been taught to get legs straight at the top of the movement. But thanks to Lynne for pointing out results are the same.

Comment #70 - Posted by: cathy s at August 21, 2006 10:01 AM

This one is a real ball-buster.
sub'd rows with 100reps of 45lb sumo deadlifts,
pullups and box jumps as rxed.
27:03

Comment #71 - Posted by: Jeremy L. at August 21, 2006 10:09 AM

Scaled to 1000m, 10 pull-ups, 15 box jumps.

23:04

Comment #72 - Posted by: hondaracer at August 21, 2006 10:15 AM

21:21 as Rx'd.

Comment #73 - Posted by: Bob Cornute at August 21, 2006 10:18 AM

bwt 145
20 yoa

right knee is feeling kinda funny, and i'm climbing tomorrow, so i subbed and scaled:

3 rounds of:
500m row
20 push-ups
20 box jumps

16:29

Comment #74 - Posted by: David Aguasca at August 21, 2006 10:23 AM

Typical... looked pretty easy on paper, but ouch, VERY hard to do. Gotta love this stuff, as rx'd 22:43.

Comment #75 - Posted by: pwoodruff at August 21, 2006 10:24 AM

25:57 w/ SDHP for rowing. First round of SDHP unbroken, all thereafter broken (it is harder than rowing!), all sets of pullups broken, all sets of box jumps unbroken.

Comment #76 - Posted by: Sam L at August 21, 2006 10:27 AM

Tried this earlier today after I did my olympic lifting, just too hot outside right now. I may give this a shot later tonight after BJJ

Comment #77 - Posted by: Mike K at August 21, 2006 10:31 AM

What an intense workout! And finally a REAL work out I can finish in my lunch hour - 27:00. I've only been at this 4 days, but I'm really excited about it - especially if I can develop abs and shoulders like the girls in the photo. Is it still possible after 40?

Comment #78 - Posted by: Roxy at August 21, 2006 10:36 AM

Modified CFWU x 3
10 x lunge walk
10 x ohs (broomstick)
10 x sit-up
10 x back-extension

Two rounds for time of:
100 SDHP, 45#
20 Pull-ups
30 Box jumps, 20 inch box

Total time = 27:59

Notes: I need to get a rower, or substitute running. The SDHP's take way too much time to complete when done in that volume (for me at least). Only did two rounds because of time constraints.

Comment #79 - Posted by: Nicholas Burgett at August 21, 2006 10:45 AM

Two rounds for time of:
100 SDHP, 45#
20 Pull-ups
30 Box jumps, 20 inch box

Total time = 32:15
Only two sets since i did this one on my Lunch hour.

Comment #80 - Posted by: Ralph99mba at August 21, 2006 10:51 AM

I did July 25th's workout instead of Pullups on the minute...I got 8 rounds + 4 reps (new PR). My old record was 7 round + 6 reps

Comment #81 - Posted by: Mike K at August 21, 2006 10:53 AM

My Tale O' Woe; Started CF April 15th. On Aug 1st I started adding the full CFWU to my WOD and spent the month moving boxes and building pallets to move a company with a skeleton crew, so by the 17th my elbows did not bend (or straighten) all the way, and my crushed finger has not healed. So I took off last three WODs and started back today. Still hurtin' so I decided to WOD-Lite with the Buttercups (or was it Puppies?) over at Brand X. Those are some Bad Ass Buttercups. And don't even think about messin' with the Puppies.
Mod WU
3 rds = 18:11
SDLHP x 50
Pull Ups x 10
30' Box x 15

Also cleaned wpns all day so all I could smell and taste the whole time was BreakFree. The clown was whispering. Thanks Brand X.

Comment #82 - Posted by: sgt feather at August 21, 2006 10:58 AM

Took the weekend off to rest up. What a WOD to come back to. THanks CF

Comment #83 - Posted by: Pino at August 21, 2006 11:16 AM

#62 Aush: Funny you should post that comment today, the same day I figured it out on my own. In my zeal to someday get to the CF "Elite" level I think I have had some WOD tunnel vision that may have been holding me back. Lots of CFers here in Iraq (and even more non CF'ers) joke about "Universal Scalability" like it is a code word for wimping out. You also sometimes hear them call it "Cross-Quit". I no longer see Scalibility as just a tool for completing an otherwise "un-doable" workout, it is also a great tool to manage recovery.

Thats probably in the CF journal/FAQs or somewhere else on the website, but I never have been the guy who reads the instructions.

Comment #84 - Posted by: sgt feather at August 21, 2006 11:16 AM

Fucius- SDHP's flat out BLOW! The gym where I just moved has a rower... Thank the Almighty! (Even though I suck at rowing) If your going to sub SDHP's for rowing instead of running, really try and open your hips up in an explosive mannor. By doing this, you'll get lift on the bar w/out taxing your arms and shoulders as much. That and do them at a nice smooth pace. Just like you would rowing. Not at an all out sprint... unless you're just that much of a badass. Hope it helps bro.

Comment #85 - Posted by: DJ at August 21, 2006 11:16 AM

Age 35 BW 200
28:27

I just can not row with ease and speed at all. Some guy in my gym thought I was training for High School Football two a days and I'm 35, LOL!

Comment #86 - Posted by: Allan T at August 21, 2006 11:25 AM

CFWU x3 (-PU's)

WOD
:22::09


The gym here has a rower! I lost about 2 miutes transitioning from it to the PU bar(oposite sides of the gym), and sharing the PU bar w/someone doing Cable Pulls. Still, I would rather have that then sub SDHP's for rowing! Probably could of charged it a lot harder too. Ok, that's enough of me crying over my poor effort. Probaly make up for it w/a swim later. Time to go house hunting.

Seeing Brandon wear that beenie makes me miss the weather out there on the Central Coast already. I don't think I would be able to wear one out here in Panama City where the weather is 95 degrees w/95% humidity. Looking good CF HQ! Even you Megan. ;)


Get some, Go again!

Comment #87 - Posted by: DJ at August 21, 2006 11:26 AM

26:49

Oh what a humbling experience. I've been pretty proud of my times lately and then this thing hits me like a sledgehammer. Thanks for putting my feet firmly back on the ground. Jim

Comment #88 - Posted by: jimmiepop at August 21, 2006 11:27 AM

Sgt Feather: I'm with you this week too. I'm going to scale way back, maybe like half puppies, this week. Taking today as a rest day to recover from yesterday's brutal assault on my muscle fibers. Was late to work because it took me twice as long as normal to bike today... Recovery is my friend.

Comment #89 - Posted by: treelizard at August 21, 2006 11:29 AM

Age 35 / BW 192

Three rounds for time of:
100 SDHP, 45#
20 Pull-ups
30 Box jumps, 20 inch box

Total time = 40:45

I think 100 45# SDHP's are quite a bit more intense than a 1000M row. Then again this could be punishment for not owning a rower.

Comment #90 - Posted by: Brent Maier at August 21, 2006 11:34 AM

17:42
Pull ups on rings
Box jumps to 16" bench


Gotta build a box

Comment #91 - Posted by: b ring at August 21, 2006 11:43 AM

http://www.ktvu.com/video/9591734/index.html

Comment #92 - Posted by: rb at August 21, 2006 11:43 AM

32:57

completed as 3rnds of:
Run 800m
20 pullups (10 kipping, 10 jumping)
30 box jumps, 20in box

Comment #93 - Posted by: Megan S. at August 21, 2006 11:46 AM

16:59

Comment #94 - Posted by: josh everett at August 21, 2006 11:48 AM

First of all, the video was awesome - Nice work!

CFWU *2

20:15 as Rx'd. Need to break 20 next time. Pukie was knocking.

Comment #95 - Posted by: kcs at August 21, 2006 11:55 AM

39:28 mins, kipping and 20" box, plus 100m jogs between each station. Humble-pie. My weaknesses are e x p o s e d.

Comment #96 - Posted by: gav at August 21, 2006 11:55 AM

looking back at the Video of us I don't really like the way a few of my box jumps looked but in my defense I was using a riser and the filming has a tendancy to rush me. I will make an effort to never sacrifice my form again. B

Comment #97 - Posted by: brendan B at August 21, 2006 11:56 AM

32yo male
bwt 158
as RX'd 23:08....it seems I am finally gaining on the pack...until tomorrow!

Comment #98 - Posted by: Chris E at August 21, 2006 11:57 AM

Getting over tendonitis in the shoulder, so made some subs:
3 rounds of:
3:00 jump rope
15 dead hang PU's
20 box jumps

19:51

Comment #99 - Posted by: EBourassa at August 21, 2006 11:57 AM

bwt 238 age 31

total time 34:18

completed 3 rds of
100 sdhp 50/30/20 4:27
20 pu's 5/5/5/5 3:03
30 24 inch box jump 10/10/10 2:15 (9:45)
(catch breath 38 secs)
100 sdhp 40/25/20/15 5:45
20 pu's 5/5/5/5 3:37
30 24" box jump 10/10/10 2:13 (11:35)
(catch breath 1:25 poor need to do better)
100 sdhp 50/32/18 4:50
20 pu's 6/5/5/4 3:26
30 24" box jump 10/10/10 2:07 (10:23)

this was a tough but good workout, and man i always cringe when i see the rowing and know that i have to sub sdhps in large amounts.

Comment #100 - Posted by: brian t at August 21, 2006 11:58 AM

27:02
Didn't have bar today so subbed 45lb tool bag SDHP x 100 for rows.
Not a smooth rom, really slowed me down.
Rest as rx'd.
Great Workout!!

Comment #101 - Posted by: chris l at August 21, 2006 12:00 PM

As Rx'ed: 22:40

Comment #102 - Posted by: Jason P at August 21, 2006 12:04 PM

http://crossfitoakland.com - click link to see some pretty good clapping pull-up pictures.

Max:

Scaled to 50% volume (rest week)
Time 12:30

Nicole:
Jumping Pull-ups
10 inch box jumps
Time: 22:30

Felicia
2 rounds:
500m row
20 ring rows
30 10 inch box step-ups
Time 13:40

Comment #103 - Posted by: Maximus at August 21, 2006 12:12 PM

Subbed sumos for row, but the rest as designated: 18:33

Comment #104 - Posted by: Anthony W. at August 21, 2006 12:31 PM

#92 rb

Nice to see the Police in San Francisco not sitting back and letting the media roast another cop. You can read more about Officer Birco at www.odmp.org. RIP.

Comment #105 - Posted by: Brian M. at August 21, 2006 12:35 PM

i will attmept this workout once the wifey gets home with our new rower. it's been 4 1/2 months since my last post and almost as long sice my last wod! new baby girl has completely taken all of my time. time to get refocused!

Comment #106 - Posted by: Kris Kepler at August 21, 2006 12:45 PM

Ouch, this one worked me over. Started off by doing a light jog/run around the neighborhood for about 40 minutes, then the WOD as Rx'd, time of 24:51. Those last jumps kicked my butt, I was half-expecting to trip up and really mess myself up with the fall!

Comment #107 - Posted by: Marc at August 21, 2006 12:49 PM

No rowing machine, so I subbed some runs:

Full CFWU +

800m run
20 pull-ups with -150 pounds
30 box jumps
800m run
20 lat pulls / 70 pounds / unbroken
30 box jumps
800m run
20 lat pulls / 80 pounds / unbroken
30 box jumps

Comment #108 - Posted by: rfs at August 21, 2006 12:50 PM

Subbed SDHP
Around 20:ish

Comment #109 - Posted by: Tony B. at August 21, 2006 12:55 PM

As rx'd
23:13

Comment #110 - Posted by: Jeffo at August 21, 2006 12:56 PM

Kris 106: Congratulations!!!!! On your baby girl, that is, not the rower. ;)

Comment #111 - Posted by: treelizard at August 21, 2006 12:57 PM

AUSH Thanks for the comments. Learning how to rest properly (different for everybody) is as difficult as pushing yourself. I will certainly keep all that in mind.

SGT. FEATHER Good zinger on the scaling! Thanks for your service. Semper Fi

Ryan

Comment #112 - Posted by: RTC at August 21, 2006 12:57 PM

RE: #92

We, as a general public, need more people like Gary Delagnes in uniform. He calls it like it is, is NOT P.C. and he gets the job done. And yes, all of that is crystal clear just by listening/watching him speak.

Godspeed, Officer Birco.

Comment #113 - Posted by: Marc at August 21, 2006 1:01 PM

a brutal 32:33
hard to catch breath in 110 degrees

Comment #114 - Posted by: Dbanks at August 21, 2006 1:08 PM

22:26 as rx'ed net of stair climb transition. The rows were in the low 4's, broke pullups at 10 to regrip, box jumps to a measured ab bench broken at the 10's. The video was helpful, particularly the part where everyone collapsed gasping and wheezing at the end. I'm with CF for 9 months and still lovin' it! Thanks Coach! BW: 175, YOA: 57

Comment #115 - Posted by: john wopat at August 21, 2006 1:10 PM

Auty - 17:05

Jodi - 26:00

Chad - 21:51

Comment #116 - Posted by: CrossFit St. Albert at August 21, 2006 1:11 PM

42 yoa, 182 lbs.
CFw/u minus pullups.
Jumps on 21" stairs, otherwise as Rx'd

25:45

Have a great day, all.

Comment #117 - Posted by: Mark Sampson at August 21, 2006 1:11 PM

25:00
most of PU were jumping

Comment #118 - Posted by: tj at August 21, 2006 1:14 PM


As rx'd except no box so subbed jump squats

video rocked - go eva go

Comment #119 - Posted by: James D at August 21, 2006 1:15 PM

3 rounds for time of:
50 SDHPs
10 pull ups
15 bench jumps (18inch bench)

11:00

Comment #120 - Posted by: Josh Brehm at August 21, 2006 1:16 PM

26yo 200lbs

no warmup, just jumped into the action

no rower, subbed SDHPx100

33:50 and thought i was going to die

the SDHP are no joke. really slowed me down

Comment #121 - Posted by: Greg at August 21, 2006 1:18 PM

As rx'd Pullups kipped
1000m 3:47/3:54/4:07
Total 22:54
Rowing machine is :40 sec away from pullups bar. Box jumps are much different after rowing.

Comment #122 - Posted by: Jim D. at August 21, 2006 1:24 PM

AMTT west

1000m run sub for row


Monkey Boy: 26:46

Comment #123 - Posted by: Steve at August 21, 2006 1:27 PM

Were those 20" boxes in the video? Looked a lot higher.

Comment #124 - Posted by: Jim D. at August 21, 2006 1:29 PM

Forgot to add that I subd 100 SDHP for rows

Comment #125 - Posted by: Dbanks at August 21, 2006 1:31 PM

BW-201
21:48
Subbed 800 meter runs for rowing.
The rest as Rx'd.

Comment #126 - Posted by: Ben S. at August 21, 2006 1:36 PM

24:42, jump/negative PU, awesome workout!

my advice of the day: never EVER stop crossfit for over a month.... EVER!

Comment #127 - Posted by: J at August 21, 2006 1:37 PM

alright... so ive been doing the wod and parts of stew smiths 12 week workout everyday for some time. things are going fine and ive seen improvements. but ive seen it listed many times on this site that the wod is all one should do and that doing more leads to over training. any thoughts? btw im getting rdy for bud/s.

Comment #128 - Posted by: Jon at August 21, 2006 1:43 PM

24 inch box

Haus 26:00 full extension on box jumps

Z 27:00

Comment #129 - Posted by: Fireman Rick at August 21, 2006 1:43 PM

Julia 13, Jacqueline 12, Robert 10 were inspired by Coach this past weekend @ Vancouver CrossFit.

Yesterday: X3
600 meter run
21 KB swing 10#
12 pull ups

Today: X3
Rope Climb
10 Push ups
21 Box jumps

Comment #130 - Posted by: Monroe Kids at August 21, 2006 1:47 PM

Set a PR on OHS today at 245x1. BW 235. It felt really solid.

Woo Hooo!!!

Comment #131 - Posted by: Andy Shirley at August 21, 2006 1:48 PM

25:49 with jumping pullups. See you at sutter, Annie!

Comment #132 - Posted by: Denver D at August 21, 2006 1:50 PM

First WOD ever.

I could write a novel about my experience and failures, but you all know it.

As rx'd w/ lots of breaking and JPU's: 32:30

Comment #133 - Posted by: Ryan at August 21, 2006 2:00 PM

forgot to start the watch until into the first round.....approx. 23:30 - wore 20lb x-vest for pullups and box jumps, box at 24 inches

Comment #134 - Posted by: AFT at August 21, 2006 2:10 PM

25:53 as rx'd

btw: 152
First time on a rowing machine! Nice workout...

Comment #135 - Posted by: Brandon B. at August 21, 2006 2:12 PM

as rx'd 22:48.

Comment #136 - Posted by: Jason Brown at August 21, 2006 2:17 PM

Subbed 50 SDPU for 1000m rowing (sorry but 100 x 3 is nuts) Resorted to jumping pullups during the third round.

Screwed up and stopped my watch after the first round so I don't know my time. I think it was closer to 30 minutes than to 25.

Comment #137 - Posted by: Travis at August 21, 2006 2:18 PM

8/21/06
First 1000 Row 4:47
Total 29:07

Comment #138 - Posted by: Jon Gray at August 21, 2006 2:18 PM

23 min.
Subbed 45 sumo per 100
24" box

Comment #139 - Posted by: PB1 at August 21, 2006 2:22 PM

Age = 47
BW = 165

23:38
Subbed 100 SDHP/round for rows

To paraphrase Lloyd Bridges: "I sure picked a bad day to quit slacking."

Comment #140 - Posted by: MikeT at August 21, 2006 2:24 PM

17:48 as rx'ed. I'll take it, went well for a 'firehall workout'.

Comment #141 - Posted by: gaucoin at August 21, 2006 2:32 PM

AFT, see what happens when you're always in a rush?

Comment #142 - Posted by: gaucoin at August 21, 2006 2:33 PM

22:35 as prescribed EXCEPT the last round of box jumps were done on a 36" (I think) box because a bloody trainer took the 20" box I was using to make his client do step-ups. Pleased with effort. First rowing round was sub-4 min, which could be a 1000m PR for me (not sure).

Tariq

Comment #143 - Posted by: TK at August 21, 2006 2:38 PM

Still sore from Sunday's back exts., hamstrings way tight!

Ran 1/2 mile because no rower and added 3 sets of 40 crunches.

Don't know what happen to the rest of the crew!

Ryan 26/185# 22:08

Comment #144 - Posted by: Entourage at August 21, 2006 2:43 PM

Also, can someone please explain to me what the benefit is of doing cable pec flys on a swiss ball?? That is a combination of three useless elements.

Comment #145 - Posted by: TK at August 21, 2006 2:43 PM

#128

I think alot of it depends on you're physical condition and what you're training for. Like AUSH said you need to be very careful to not over train. Alot of the WOD's take a lot out of you, but not all. Listen to your body and then push on.

With some experience in BUD/S like training I'll tell you that if you're getting ready for BUD/S make sure to not hurt yourself before hand but your stamina should be second to none. Your ability to push past the fatigue is crucial.

Good luck.

Ryan

Comment #146 - Posted by: RTC at August 21, 2006 2:47 PM

20:23, subbed 35lb plate SDLHP for rows. Grip was failing holding the plate before anything else, need more grip training....

Jim
CF Torii Beach

Comment #147 - Posted by: Jim_in_Oki at August 21, 2006 2:48 PM

any one else find it funny that comment #30 is harrassing comment #30 about his post on the music in the video.
I'm sure a post was deleted or something but I just started laughing :-)

#92 - thanks for the news video... Sad how ridiculous society has become

Comment #148 - Posted by: slacker at August 21, 2006 2:52 PM

25:57 as RX'ed.

I'm usually solid on the rower, and today was OK. 3:43, 3:54 & 4;07. The pullups and box jumps were not great today.

Comment #149 - Posted by: Rob F at August 21, 2006 2:56 PM

32 mins as rx'ed.Weakness exposed, thank you.

Comment #150 - Posted by: mcf at August 21, 2006 2:57 PM

Sub'ed SDLHP for row 100 75 50 using 45lb bar and used flat bench for jumps

27:33

Comment #151 - Posted by: Neil at August 21, 2006 2:57 PM

Executed today's WoD in ~ 20:00.
-Additonal 3 sets of ring dips.
-Additional 3 sets of HSPUs/HS against the wall.
-Med-ball situps, military sit-ups and back extensions.

Comment #152 - Posted by: Brand at August 21, 2006 3:13 PM

6'/260 (ht/wt)

Oh, sweet torture. Here I am on week one of my conversion to Crossfit, and I did the WOD almost as Rx'd. I sub'd Supported PU for regular PU (lower bar with bent legs underneath), and broke up PUs and Box Jumps to get through the rounds. I needed this @**kicker after a weekend of traveling.

41:00 almost as Rx'd.

Comment #153 - Posted by: Hellbilly at August 21, 2006 3:17 PM

I'm a newby to the crossfit phenomenon. This is only my second WOD after Saturdays WOD (which was great!). I'm really looking forward to continueing with these workouts.

Had to substitute incline sprints on the treadmill for rowing, they were all being used.

1 minute sprints @ 8mph @ 15% incline.
20 pullups
30 box jumps
repeat 3 times for time
6:42

Comment #154 - Posted by: Reno at August 21, 2006 3:18 PM

Megan S.--I got you by 2 seconds ;-)
Awesome job on Saturday..especially on Fran with those 65lb thrusters!!

time=32:55
3 Rounds:
1000m row
20 Kipping pull-ups (broken in sets of 6 and 4)
30-20 inch box jumps

Comment #155 - Posted by: Krista J. at August 21, 2006 3:18 PM

Auty 17:05 as rx'd
It was a good day even after a weekend of Parkour at the cabin, got some sweet footage.

Chad- 21:51 as rx'd

Jodie- 26:00 Sub'd jumping pull ups and used 18' box

Comment #156 - Posted by: Crossfit St.Albert at August 21, 2006 3:23 PM

3 Rounds for time:
Subbed 800 meter run,
20 pull ups
No box jumps, back pain from them
18:12
30 reverse pb back extensions
30 pb crunches
Stretching

Comment #157 - Posted by: Dave A. at August 21, 2006 3:32 PM

as rx'ed 24:13

All day long I was thinking: "4 minute rows x 3 = 12 minutes, a minute each for pullups for 3 minutes, 15 minutes total so far, how hard can it be to do 90 jumps in 5 minutes?" Or so the thinking goes. Kept each row under 4:00 (3:53, 3:55, 3:56) but the pullups weren't fun and the jumps obviously took more than 5 minutes cumulative for the 3 rounds. Another good workout.

My 10 y/o daughter rowed 2:31 for a 500m which I thought was pretty good. She put some effort into it. It's great to see the family show interest in this and participate.

Comment #158 - Posted by: Sailorcrew at August 21, 2006 3:33 PM

21.33.61
subbed sumo-deadlift high pulls

Comment #159 - Posted by: Neal Dickey at August 21, 2006 3:34 PM

88.3kg/39/12.3%
24 minutes or thereabouts. Held up on the pull up bar twice.

Comment #160 - Posted by: Matt Townsend at August 21, 2006 3:38 PM

Olivia 33.00

-did not do last set of pullups or box jumps (ended with 1000m row)
-each exercise was in a different area of the gym (travel time)

Comment #161 - Posted by: Mike_h at August 21, 2006 3:44 PM

BrandX Pack Modifications:
Row 750m 15 Pulls 20 Box jumps
25:52 (row splits 3:00 3:17 3:33)

Comment #162 - Posted by: Que Lindo at August 21, 2006 3:46 PM

12:25 subing rowing for 1/2 mile bike

Comment #163 - Posted by: zuniga at August 21, 2006 4:04 PM

Earlier in the day I did 10x3 weighted chin ups, and it showed when attempted this WOD. Pullups were a major drain on time.

As rx'd

25:54

Comment #164 - Posted by: donkadoo at August 21, 2006 4:04 PM

50, 175, 69"
25:15
My goodness.
20 sec walk from C2 to PU bar.
Did 440 intervals on track yesterday, feelin' it.

Comment #165 - Posted by: monroe at August 21, 2006 4:05 PM

Scaled 75% to 750m, 15 pu, 24 box jumps:

20:05

pullups jumping with slight negative - more for metabolic effect.

Comment #166 - Posted by: Ron at August 21, 2006 4:05 PM

holy freaking crap! this was my 1st ever WOD. i've been lurking for a while, but never tried the WOD. you guys are insane! i feel like death. i finished the WOD over an hour ago, laid in the driveway in the rain until i quit seeing stars, then laid in the bathtub with the shower on cold for a while and then laid on my bed for the past hour. i finally mustered enough strength to make a sandwich. i did the workout as stated, but wanted to quit after the 1st way-through (im really surprised i made it all the way through). i suck at kipping pullups, i did the 1st set kipping and then resorted to dead-hangs, they took less energy. ended up resorting to chin-ups vs pullups due to muscle fatigue. this was my first WOD and it felt like my biggest problem was that i couldn't breath, the area right below my lungs felt like it was going to explode. i was puffing and panting and hooting and hollering but i still couldn't get enough air. anyways, my time was 29:56. my max HR was 192 and my avg 168 (male, 26y/o).

i want my mommy.

Comment #167 - Posted by: Michael Leach at August 21, 2006 4:06 PM

BW: 172lb
Age: 31

(Substitute 100 SDHP for 1000m row)

3 rounds of:
100 SDHP
20 pullups
30 box jumps

21:36

Comment #168 - Posted by: LMD_Mike at August 21, 2006 4:07 PM

24:22

BW 230#

- 3 complete sets
- all 1000m rows were sub 4 mins
- pullups/chinups mix and broken; lots of jumping
- box jumps unbroken

Comment #169 - Posted by: Eric at August 21, 2006 4:08 PM

24:10...now for a few days of much needed rest and then a few days at half volume.

Comment #170 - Posted by: Scott Kustes at August 21, 2006 4:11 PM

Oh, and subbed 800m runs.

Comment #171 - Posted by: Scott Kustes at August 21, 2006 4:11 PM

video is cool even the song BUT i thought the way they did they workout was a little lame. all the pullups were kipping??? also, those boxes look way higher than 2o inches. I am really looking forward to this workout. maybe my 3 favorite things to do!!!

Comment #172 - Posted by: christopher at August 21, 2006 4:15 PM

Christopher #172: I want to see your video when you're done with it.

Comment #173 - Posted by: treelizard at August 21, 2006 4:19 PM

great video...psyched to give this a try. Will sub 800m run for rowing and double-unders for box jumps. The pullups will take me a year...

Comment #174 - Posted by: madman at August 21, 2006 4:20 PM

Subbed assisted pullups
23:25

Comment #175 - Posted by: Ride at August 21, 2006 4:25 PM

24 min and change. Pull-ups non-kip. Just built my plyo boxes this weekend. Great timing for this WOD.

Comment #176 - Posted by: Delaney at August 21, 2006 4:27 PM

Mmmmmmmmmmmmmmmmm....Eva

Elbow tendons still recovering from when I started Crossfit and did too many pullups, so my WOD had to be modified.

Three rounds for time of:
Row 1000m
20 dips
30 pushups
30 24in box jumps

Approx. 28:00

Comment #177 - Posted by: Don King at August 21, 2006 4:30 PM

27:58
18" bench jumps. Lots of transition time between living room and garage, but I'd have used that time to breathe anyhow.

Comment #178 - Posted by: Lynne Pitts at August 21, 2006 4:46 PM

Christopher #172: so, harder (kipping) pullups and harder (higher) box jumps in sub-20 minutes is lame???? Be SURE to come back and post YOUR results.

Comment #179 - Posted by: Lynne Pitts at August 21, 2006 4:48 PM

CFWUx2
Burgener Warmup
Handstand Practice
WOD-20:04
Notes: Rested too much. Need to push harder.

Comment #180 - Posted by: Matt Hehn at August 21, 2006 4:50 PM

Ho-ly crap! I always want to puke in the middle of the ones that involve subbing SDHP for rowing...hey, I am just getting more of a workout I guess, but still.

CFWUx3-pu

100x30# SDHP
20 pullups, kipping
30 20" box jumps (first time using a real box)

three times through...36:15. Ouch. Can't wait for tomorrow!

Comment #181 - Posted by: Sarah at August 21, 2006 4:51 PM

as rx'd: 25:40

Comment #182 - Posted by: parker at August 21, 2006 4:52 PM

I cried when I saw this.

I ran away.

:)

Comment #183 - Posted by: TimW at August 21, 2006 4:56 PM

As Rx'd: 21:59

Need to push harder next time with the rows!!!

Comment #184 - Posted by: Huff at August 21, 2006 4:56 PM

24:13..I know what Christopher would say, Lame time.

Sub'd lame 800meter run in 95deg humidity for row (sub 4 min pace)
Somewhat lame jumping pullups
jumped on my lame 18" box

My lame Head hurts...sweating out my lame ears...love it.

Comment #185 - Posted by: Mike OD at August 21, 2006 4:59 PM

18:57 minus the box jumps. Did (275x3)x7 on Back Squats first. I'm thinking short legs and long arms make for a lousy rower.

Comment #186 - Posted by: John Seiler at August 21, 2006 4:59 PM

46yo
177#
cfwu
C2row 1000
ringPU 10/10
20"box jump 15/15
above x 3

Comment #187 - Posted by: *******parksurg******* at August 21, 2006 4:59 PM

29:30
BW 204#
1st CFWO in 3 wks

Comment #188 - Posted by: Brandon D. at August 21, 2006 5:02 PM

as rxed
33:03

Comment #189 - Posted by: ericu at August 21, 2006 5:04 PM

27:50 as prescribed. #@%$ transition times!

Comment #190 - Posted by: Norma at August 21, 2006 5:05 PM

27:45 as rx'd. Still coming back from mono and getting my kip down.

Comment #191 - Posted by: Blair S. at August 21, 2006 5:12 PM

Age:15
Bwt:168

subbed 21 75# sdhp for rows.
AS rx'd: 23:53

Comment #192 - Posted by: slade at August 21, 2006 5:14 PM

1 round. subbed broomstick sdhp's for rows and squats for jumps. 8:31.

Comment #193 - Posted by: Redding Mark S at August 21, 2006 5:21 PM

Team Emerald Coast

Subbed 800m run for row

Joey: 20:01

Anabel: 23:17

Nando: 24:35

Joe: 23:18
subbed SDHP for 2 sets and 800m run for one set.

GREAT JOB GUYS!! Way to Push it!!!!

Comment #194 - Posted by: Joey McIninch at August 21, 2006 5:22 PM

Age - 41
BW - 155

as rx'd: 25:22

lots of strange looks at the gym today, and a few guys managed to 'crank out' 5-6 perfect pullups (during their 3 minute rest between sets on the Leg Press machine) during my box jumps - I guess they were insulted by my kipping, or maybe it was the laying on the floor gasping for air during my broken sets that pissed 'em off.

Comment #195 - Posted by: Don C_NH at August 21, 2006 5:32 PM

I did this one for the first time, I mean first time doing crossfit ever!!!! I think I did pretty well. I finished them all in < 25min. I'm 34 202 lbs.

Comment #196 - Posted by: Rush at August 21, 2006 5:37 PM

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3, pull ups reduced to 5 reps per round

100 45lb Sumo Deadlift High Pulls subbed for rows: 25,25,10,15,15,10 – 10,10,15,15,10,10,10,10,10 – 5,10,10,5
20 Pull-ups: 6,4,3,3,3,1 – 3,4,3,5,5 – 3,4,3,5,2,3
30 Box jumps, 20 inch box: 30 – 10,10,10 – 10,10,10
Time: 49:44

Comment #197 - Posted by: Sesoku at August 21, 2006 5:41 PM

#58 Navafit:

I'm not a huge bench presser, but my bench is over 240 from only crossfit: I have only benched 3x in the last 6 months and my bench has gone UP, from the WOD alone.

You can keep scaling the CFWU to challenge you further.

I am currently doing the following 3x each before each workout:

10 clapping push-ups or ring dips
10 jumping squats or 45 lb Thrusters
10 sampsons
10 back ext on glute-ham machine
10 pull-ups (hard for me)
10 Army-style sit-ups or sit-ups on glute-ham

I am guessing you are a really strong guy with a big bench: may I suggest you work on 3 sets of ring dips and ring pull-ups untill you can do 20 of each then switch to one muscle-up then work toward as many muscle-ups as you can do (I can't do even one without jumping). I am guessing you will build quality, usefull mass in your chest and shoulders beyond what you could expect from the bench, and if you could do 15 muscle-ups you could expect to have a big bench as well.

I'm thinking in a year or sp I will have a 275 lb bench and be able to do multiple muscle-ups. Maybe.

Comment #198 - Posted by: Maximus at August 21, 2006 5:44 PM

18.29
Row Splits
Drag 4
3.47.8 21
3.58.6 21
4.00.8 22

Kipping Chins
Box Jump onto Bench

Troy 21.21
Alena 26.43

Comment #199 - Posted by: Adc(Crossfit Sdyney) at August 21, 2006 5:46 PM

As Rx'd 19:31

Comment #200 - Posted by: Kyle Felmley at August 21, 2006 5:54 PM

Jumping pu's, the rest as Rx'd: 23:59

Comment #201 - Posted by: Eric Brown at August 21, 2006 5:57 PM

Today is my 3rd ever Crossfit WOD...Thought it was going great until I realized I had to do it all again, twice more...lol

Had to do assisted pull-ups...#@%$!!!


Comment #202 - Posted by: Christine at August 21, 2006 5:59 PM

As rx 23:16

Comment #203 - Posted by: Doug Chapman at August 21, 2006 6:02 PM

as rx'd 25:00

Comment #204 - Posted by: John N at August 21, 2006 6:05 PM

BW=150. 5'07" but I've been told that I carry myself in a much larger manner. So I've got that going for me...

Which is nice.

19" Box. C2 on number 5. Kippers. 20:47.

-D.

Comment #205 - Posted by: Dan Silver at August 21, 2006 6:06 PM

You should come out to visit us in Santa Cruz Christopher we would love to have ya.

Comment #206 - Posted by: brendan at August 21, 2006 6:08 PM

Age: 25
BWt: 140

As Rx'd: 24mins 1sec

First time using a Concept 2 Rower. It took me about 5 minutes to figure out how to get it to count down from 1000 meters. I must be a mental midget. The rower is definitely the way to go, rather than subbing in an endless amount of SDHPs.

-CrossFit NBPD

Comment #207 - Posted by: Darrin at August 21, 2006 6:13 PM

Both doing the buttercup version, which was:

3 sets of:
500m Row
10 Pull-ups (D:assisted(SL), J:Beginner)
15 10" Box Jump

D: 27 minutes
J: 50 minutes

Comment #208 - Posted by: Deejay at August 21, 2006 6:14 PM

23:21

Comment #209 - Posted by: Wilcox at August 21, 2006 6:19 PM

as rx'd 19:52

Comment #210 - Posted by: von-paul at August 21, 2006 6:20 PM

Wow that is a crazy workout! Can't wait to try it. Liking the shirts off!! You guys look ripped!

Comment #211 - Posted by: Jenika at August 21, 2006 6:34 PM

19:35 as rx'd
all pull-ups and box jumps were unbroken,
the rowing was the limiting factor as i was hitting +/- 4:15 per 1000m
good news is i know what to work on :)

Comment #212 - Posted by: RandyG(CrossFit Denver) at August 21, 2006 6:36 PM

34:03 as rx'd. agree w/ lynne pitts--needed transition time to breathe. hr avg 155, hr max 173.

Comment #213 - Posted by: kevin o at August 21, 2006 6:38 PM

At 0430 this AM-In 34 minutes I did:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Then 10x10 DB presses with 50lb DB & cables cuffed to my wrists with 50lbs resistance on the cables...a combination DB press/Cable Flye

At 1800- I did todays workout in 26:46 after doing 10x 6reps of pullups.

Bodyweight:260
Height: 5'11"

I'm smoked...

Comment #214 - Posted by: P.K. at August 21, 2006 6:39 PM

Around 22 mins. Several people crossfitting created a jam at the rower and it cost me some time.

Comment #215 - Posted by: JQR at August 21, 2006 6:43 PM

BW 169
Age 37
around 30 mins
Gym took away plyo box
said only to be used with a personal trainer
Bull@#$&

Comment #216 - Posted by: Coop at August 21, 2006 6:45 PM

Crossfit Truckee - 6500'

24:24 as rx'd

43/210

Comment #217 - Posted by: CraigH at August 21, 2006 7:01 PM

SDHPs; 30 inch box instead of 20 inch (mistake, but it was cool)
26:27
back after a four-day break of skydiving/climbing/pizza & beer. this workout got me through my adrenaline hangover.

Comment #218 - Posted by: Ben L at August 21, 2006 7:10 PM

26:06

Comment #219 - Posted by: MSR at August 21, 2006 7:14 PM

sub 100 SDHP, the rest rx.

time 39:39

Comment #220 - Posted by: Jeff Richardson at August 21, 2006 7:21 PM

Urbana Garage Group-

Karl 22:10.7
Ran 850m/20 pull-ups/30 20" box jumps

Dorie 29:38
Ran 850m/20 jumping pull-ups/30 20" box jumps

Molly 30:40
Ran 850m/20 ring rows/30 15" box jumps

Comment #221 - Posted by: Karl G (from Urbana, IL) at August 21, 2006 7:22 PM

As rx'd 22:24. Nice one, thanks!

Comment #222 - Posted by: steve hb at August 21, 2006 7:23 PM

Paul: 22:34
Jen: 25:29 Sub 45# push press for pullups on sets 2 and 3

Comment #223 - Posted by: paulf at August 21, 2006 7:43 PM

23:44

Comment #224 - Posted by: Lance W. at August 21, 2006 7:58 PM

24:37
lost power in the third round

Comment #225 - Posted by: a noble at August 21, 2006 8:06 PM

Bodyweight 175lbs

Subbed 100 45 lbs SDHP for rows, plus I wore my 20 lbs weight vest:

24:40

Comment #226 - Posted by: dammit at August 21, 2006 8:13 PM

bw: 185

24" box jump, all else as rx'd. 27:46

Comment #227 - Posted by: rick510 at August 21, 2006 8:16 PM

as rxd
33:39
approx 3 mins of wasted time due to busy gym

Comment #228 - Posted by: K.B. at August 21, 2006 8:21 PM

25:51 as Rx'd

All kipping pullups. First WOD for me ever without doing ANY jumping or gravitron pu's!!

Comment #229 - Posted by: Brandon C at August 21, 2006 8:22 PM

Rich 31:15 as rx'd
Jodi 25:10 as rx'd

Good day!

Comment #230 - Posted by: Jodi + Rich at August 21, 2006 8:25 PM

as Rx'd
maybe 30 mins or so I forgot to time...

then took a walk in the rain - beautiful!

Comment #231 - Posted by: Slacker at August 21, 2006 8:33 PM

as rx'd
3 rounds of
1000m row (500m split 1:48 - 1:50)
20 pull-ups (broken to sets of 5, 2 sets dead hang, 2 sets kipping, I've got to work on kipping)
30 box jumps to 20' box (standing straight at top of every rep)

time 28:10

Comment #232 - Posted by: LMD_matt at August 21, 2006 8:34 PM

Age 50/BW 240#
As Rx'd 31:47 pullups and box jumps came hard tonight.

Comment #233 - Posted by: stan k at August 21, 2006 8:34 PM

back after a ~2 month hiatus, rude awakening

7.32
9.24
10.34

total 27.30

Comment #234 - Posted by: domer at August 21, 2006 8:43 PM

Did the WOD as rx'd because it addressed a couple of my many faults.
23:30
Well at least the pull ups were unbroken.

Comment #235 - Posted by: Jeff at August 21, 2006 8:46 PM

Ben: 19:31

Comment #236 - Posted by: USMC Denver at August 21, 2006 8:55 PM

what i was referring to as lame was simply the discrepency bw that workout and this workout. i would like to see it exactly as prescribed. and i thought kipping pullups were easier than straight dead hang pullups. am i wrong? they certainly can let u go faster. as for the times. sub 20 minutes is amazing. i am constantly amazed by the speeds some people on here do the workouts. i certainly do not claim to be as fit or fast as many on here but i do my best every wod.

so for my workout. 26/6'5"/200 crossfit again kicked my ass and made me feel like my heart was going to explode out of my chest. about 33 minutes and i didnt feel like my breaks were that long. the rowers were a flight of stairs and a ways away from everything else but i was spent at the end. another great workout!!!1

Comment #237 - Posted by: christopher at August 21, 2006 9:00 PM

BW 201
44yr
21:30

Comment #238 - Posted by: Rick at August 21, 2006 9:12 PM

subbed 450 single-under jump ropes for rowing-have been experimenting with different subs for rowing since i haven't seen a concept II rower in an army gym-ever; single-unders probably a better sub for running than rowing but it did get the job done
time: 16:33, pull-ups kipped

Comment #239 - Posted by: mfbunch at August 21, 2006 9:23 PM

32:38
Not my finest moment. I'm stilling trying to master (read do)the pull-ups.

Comment #240 - Posted by: Zarani at August 21, 2006 9:31 PM

As Rx'd 21:16

Comment #241 - Posted by: Dan S at August 21, 2006 9:44 PM

60, bwt 283. Two rounds: row 1000 meters, 20 pullups on Gravitron w/ 70 lb offset, 30 box jumps (to weight bench). 32:45, including waiting for equipment. Rounds weren't just broken--they were splintered! I wonder how long it will take to be able to do pullups again.

Comment #242 - Posted by: peejay2 at August 21, 2006 10:06 PM

sub'd SDHP's with light dumbellss for rowing and double unders for box jumps.
Got through in 51 minutes.

Comment #243 - Posted by: rmbo at August 21, 2006 10:08 PM

Christopher,

This workout as prescribed, includes kipping pullups. The kipping pullups are much harder metabolically because they result in a higher power output. They are easier in the sense of the muscular strength of the arms and upper back, but are harder in terms of overall conditioning effect. This workout is mainly meant to be a metabolic conditioning workout, not a strength workout.

I can vouch for the pulling strength of the people in the video. Brendan has done a weighted muscle up with 50 lbs., Eva has done a weighted pullup with 75 lbs., and Patrick has deadlifted 375 at 155 lbs. bwt. It's not like these people are kipping because of physical weakness or laziness.

Comment #244 - Posted by: russ greene at August 21, 2006 10:26 PM

I'm so glad I'm posting late!
Subbed 2.2 hr. hike Rubicon Trail, Tahoe, for WOD, never had a chance to get to a gym.
Sgt. Feather, you'll probably never see this, but you're awesome! I've been having tons of trouble with my elbow-joints from pullups and SLEEPING, but I keep plunging forward. LOVED your diatribe on "buttercups" and "puppies!"

Comment #245 - Posted by: mas at August 21, 2006 10:30 PM

Luckily taking an extra rest day gave me more time to stare at that photo.

Comment #246 - Posted by: treelizard at August 21, 2006 10:31 PM

31min
BW 108kg
jumping pullups
60 cm box with step down

Comment #247 - Posted by: juro at August 21, 2006 10:31 PM

20:31 as Rx'd

Comment #248 - Posted by: Tommy A. at August 22, 2006 12:03 AM

bw-145lbs

55lbs for the squat clean

15:27

Comment #249 - Posted by: Edmund Vega at August 22, 2006 12:36 AM

posted in the wrong section

Comment #250 - Posted by: Edmund Vega at August 22, 2006 12:44 AM

1 set then wimped out -- first unfinished workout. Brain couldn't handle. Little too fatigued mentally and physically from camp this weekend.

Comment #251 - Posted by: kaala at August 22, 2006 1:08 AM

6 Weeks down!

Wow, I have lost !

As Rx'd 25:24

Comment #252 - Posted by: Anand B. at August 22, 2006 4:36 AM

BWT: 253lbs
Did 45lb SDHP in place of the rowing, all broken sets (40/30/30).
Pull Ups all broken sets (5/5/5/5)
Box Jumps Broken sets (15/15)
Completed three rounds like this for a time of 34:22

Comment #253 - Posted by: CGF at August 22, 2006 4:46 AM

1 Mile Training Run...8:32
Then
1000 Meters X 3
20 Pull-Ups X 3
23:38
No area for box jump

Comment #254 - Posted by: dyagg at August 22, 2006 4:58 AM

2 rounds, 26 minutes. That rowing just tires me out too much! Gotta keep working on it.

Comment #255 - Posted by: Ana Crespo at August 22, 2006 5:29 AM

bwt 170lbs 32yo

As rx'd = 27:35

PU and Box Jumps broken as follows

round 1
pu 10X2
box jump 15X2

round 2
pu 5X4
box jump 10X3

round 3
pu 7/7/6
box jump 10X3

Comment #256 - Posted by: JNC at August 22, 2006 6:02 AM

20 yom
bwt 180

27 minutes 45 seconds

pull-ups and box jumps broken

first WOD ever, new to Crossfit! I'm excited that I survived (and survived is the right word).

Comment #257 - Posted by: cdubs at August 22, 2006 6:06 AM

bw 146#
23:26
More pain courtesy of the folks at Crossfit!

Comment #258 - Posted by: pat d at August 22, 2006 6:12 AM

I did brandx' pack workout for this one

750M Row
15 Pullups
20 Box Jumps
24:30

Something interesting happened this WOD. My muscles fatigued quicker than my cardio side! Ususally,, its the other way around for me. And I was able to do the rows unbroken with a 2:04/500m avg. This is a first for me! Thanks Coach!

Comment #259 - Posted by: Nick at August 22, 2006 6:30 AM

100 35# SDHP
20 jumping doorframe pullups
30 chair jumps
2 rounds
phone a friend for a Waterboy "you can do it!"
completed last round

My pullups are getting better.
I am so thrilled with myself. I wanted to quit soooo bad. I really don't care that it took me 40 min to do it. All of this was done while listening to daughters cartoons- not very motivational! i love this stuff.

Comment #260 - Posted by: Tami at August 22, 2006 6:32 AM

No rowing machine
Subbed 45lb SDHP - 100 per round
All sets broken

30:19

Comment #261 - Posted by: df404 at August 22, 2006 6:34 AM

25:04 as rx'd

Box was closer to about 15 inches

AVG HR: 160
MAX HR: 181

Comment #262 - Posted by: MJB at August 22, 2006 6:52 AM

33:18, SDHP's subbed for rowing, I was off today, not enough sleep, and had to take about 3 minutes between set 2 and 3 to find a water fountain. I was toasted. Lots of strange looks at the gym, though. Get some...

Comment #263 - Posted by: FireSmac at August 22, 2006 7:10 AM

BW: 215 6'5"

After a long weekend of booze/pizza/golf in Chicago, I did Saturdays WOD and then rested and did Mondays WOD

3 rounds CFWU
+
Saturdays WOD:
21 reps 95# Clean Squats from floor
42 Good mornings (glute/hammer was busy)
15 reps 95# Clean Squats from floor
30 back extensions
9 reps 95# Clean Squats from floor
18 back extensions
Time = 7:41 (rested 10 minutes before next one)
+
Mondays WOD:
100 SDHP
20 pullups
30 box jumps to a bench (nothing else available)
3 rounds
Time = 30:01 (not pleased)

My biceps and upper abs were FRIED from doing the L-pull/Wall Ball WOD the day before this fiasco.

I can say with all conviction "GET SOME, GO AGAIN"

Comment #264 - Posted by: JB at August 22, 2006 7:17 AM

Age: 41
BW: 161#

CFWUx3 (minus pullups)
as RX'd: 24:23

Comment #265 - Posted by: OCMike at August 22, 2006 7:22 AM

24:52

3 rounds of:
1000 row
20 pullups (used 12 assist)
30 squats (no place for jumping)

Comment #266 - Posted by: emily h. at August 22, 2006 7:44 AM

Tim: 25:15, had to jump some pullups due to strained abdominal muscle (reinjured it this weekend)

Catherine: ~20:00 for 2 rounds

Rowing is hard work after about 500m! Especially when the meter counter computer behaves erratically.

Comment #267 - Posted by: Tim T at August 22, 2006 8:25 AM

No access to gym so modified:

Run 800
20 pullups
30 stadium jumps

Kyle: 22:30 (dead hang pullups)
Katie Jo: 21:55 (kipping pullups)

Comment #268 - Posted by: Katie Jo at August 22, 2006 8:34 AM

21,15,9
OHS with light bar and burpees
4:59
HR 146

Comment #269 - Posted by: Rick Ihrie at August 22, 2006 9:02 AM

Three rounds of:

100 Sumo high pull thingy's
20 Pullups
30 20" box jumps

Time: 32:47

Trying to do most of the pullups myself instead of jumping killed my time I think but smoked my ass!

Comment #270 - Posted by: gkjake at August 22, 2006 9:06 AM

CFWUx3 (sub leg raises for PUs)
29:21

Comment #271 - Posted by: Doug at August 22, 2006 9:24 AM

33:48. 92 in the garage tonight.

Pullups badly broken and the limiter tonight.

Arms worn out from a weekend of post-hole digging hell, but that was a good practical use of CF conditioning. Use ball slam technique for driving the digger and clean technique for lifting 80# bags of cement.


Comment #272 - Posted by: Baron at August 22, 2006 9:26 AM

30 yrs
225 lbs

3 rnds for time:
500m row
15 Pull-ups
(started w/ 52lbs assisted, ended w/ 82lbs assisted)
20 box jumps

19:00

Comment #273 - Posted by: Dave Luu at August 22, 2006 10:33 AM

Age: 30
BW: 194
21:53

Comment #274 - Posted by: Jamie W. at August 22, 2006 10:41 AM

Oh forgot, rowing splits were: 3:30, 3:51 and 3:47

Comment #275 - Posted by: Jamie W. at August 22, 2006 10:42 AM

age: 32 BW: 249

CFWU

27:00

pullups using gravitron

pullups and box jumps broken

Comment #276 - Posted by: jac at August 22, 2006 10:58 AM

Subbed rows for 400m run.
Pullups with strap, all 20 together.

20:00 minutes

115 degrees (at least)

Camp Liberty Baghdad

Comment #277 - Posted by: Ann Marie at August 22, 2006 10:59 AM

31:07

45 yo
238 BW

Comment #278 - Posted by: Alex McClung at August 22, 2006 11:01 AM

Performed 8/22
Time constraints.
PU in round one only.

27:40

Probably would have been a couple over 30 min. with PU in each round. Can't break that 4 minute barrier for the row with damper at 4. Need to add row to more days as an add-on to WOD.

Comment #279 - Posted by: bingo at August 22, 2006 11:05 AM

21.16
As RX'd

Comment #280 - Posted by: Mike_h at August 22, 2006 11:53 AM

Three rounds for time of:
Row 1000 meters (3:51.5/3:51.1/3:52.1) drag factor 120
20 Pull-ups
*30 Box jumps, 24 inch box
TOTAL TIME=24:07 (8:31/8:07/7:30)

Comment #281 - Posted by: jdg at August 22, 2006 11:54 AM

As Rx'd, 25:26

Comment #282 - Posted by: Deuce at August 22, 2006 11:56 AM

replaced row w/800 runs
25:41, don't think Iv'e run in a month.

Comment #283 - Posted by: dan colson at August 22, 2006 12:25 PM

27:54

Comment #284 - Posted by: *****TROOPER***** at August 22, 2006 1:19 PM

29:21

Rower set on 6.

Comment #285 - Posted by: Steamy at August 22, 2006 1:39 PM

21:43
As Rx'd

Comment #286 - Posted by: Deli at August 22, 2006 1:45 PM

This workout kicked my ass!

I subbed 45# SDHP for CII row. Eli joined me for round 3 which helped me push through it. Before that I was considering cutting the last round in half. I'm glad I didn't.

time 39:58

Comment #287 - Posted by: SteveT at August 22, 2006 1:47 PM

as rx'ed 39:19, need better pull up's... still.

Comment #288 - Posted by: docg at August 22, 2006 1:51 PM

1 mile warm-up @ 7.5

29:00 as Rx'd

Did first set of 20 pull-ups unbroken, new personal record! They were the kipping kind, but I don't care.

Don't know about you guys and the strange looks you get, but the ladies were eyeballin' me with a twinkle in their eyes.

Kick some ass and look good doing it!

Comment #289 - Posted by: James W. at August 22, 2006 2:40 PM

remember: never trust a guy that wears the infamous boardshort/underwear/silver chain/beanie combo.

Comment #290 - Posted by: bake-o at August 22, 2006 3:33 PM

Vanessa- 24:09 w/ 5:00 jump rope sub for row

Subbed 1/2 mile for row:

Helen- 32:36 w/step-ups

Ruby- 24:07 w/step-ups

Comment #291 - Posted by: Joe M. at August 22, 2006 3:45 PM

31 minutes.

Comment #292 - Posted by: Mickgee at August 22, 2006 3:52 PM

ran the Yard 4 times instead of 1000m row

~19 mins

Comment #293 - Posted by: ts at August 22, 2006 3:56 PM

age 41
bwt 200

28:00

subbed 10 HSPU/10 PUs for 20 PUs.

Comment #294 - Posted by: jim cullinan at August 22, 2006 4:14 PM

age 39
bw 183

27:09

pull ups dead hang and broken
erg pieces at 3:40, 3:40, 3:50
box jump as RX, unbroken

Comment #295 - Posted by: Boise Mike Mc at August 22, 2006 4:45 PM

BW 128

unassisted PUs till needed assistance, box jumps on ~19" bench

31:25 (incl. trips to the bench outside)

Comment #296 - Posted by: Alicia Zhuang at August 22, 2006 5:30 PM

Thanks for the motivational vid.. more WOD vids would be excellent!

#202 lol keep going Christine, great job! :)

Comment #297 - Posted by: Alicia Zhuang at August 22, 2006 5:35 PM

23:11 as rx'ed...

Comment #298 - Posted by: bwhite at August 22, 2006 6:02 PM

bw 160

did 30 inch box jumps instead of 20(otherwise, as rx'd)

total time 22:34

I F****N HATE SUMO DEADLIFTS. BRIAN T YOU NEED 2 GET THAT STUPID ROWING MACHINE!!!!

Comment #299 - Posted by: Chris S at August 22, 2006 6:03 PM

20:46 as rx'd.

Comment #300 - Posted by: Paul Si at August 22, 2006 6:34 PM

Lots of sub's
3 rds.
1/2 mi run...walked last round
20-jump assisted pullups
30-20" bj
really slow today!!...39:30

Comment #301 - Posted by: BJAYD at August 22, 2006 6:50 PM

26:15

Comment #302 - Posted by: Steve T at August 22, 2006 6:52 PM

bw 165#

as rx'd 18min 16sec

loved every sec of this one.

"your mom wants you to do crossfit"

Comment #303 - Posted by: bridges at August 22, 2006 7:02 PM

21:51 as rx'd:

1000m row
5,5,5,5 PUs (max kip)
15,15 box jumps
1000m row
5,5,5,5 PUs (max kip)
30 box jumps
1000m row
5,5,5,5 PUs
30 box jumps

Comment #304 - Posted by: Karl Blanke at August 22, 2006 7:20 PM

Did 2 WOD's today, this being the second one.

Box was 24", otherwise as Rx'd.
24:30


C2 and pullup bar are on separate floors..

Comment #305 - Posted by: Tim F at August 22, 2006 7:29 PM

BW 205

As Rx'd
20:15

Comment #306 - Posted by: Mike Singer at August 22, 2006 7:36 PM

cfwu
22:44 as rxd

Comment #307 - Posted by: mrader at August 22, 2006 7:51 PM

24:29

-sub'd 18" box

Comment #308 - Posted by: Larry E. at August 22, 2006 7:57 PM

(done 8/22/06 after 2 days rest)
31:35...HR max 179 avg 165
Sub 800m treadmill runs for rows (7.0, 6.5, 6.5); kipping p/u's; jumps to std. wt. bench

Comment #309 - Posted by: Mike Scott at August 22, 2006 8:54 PM

subbed rows with run
20 box jumps 18 inch
20 modified pull ups


didn't time it

Comment #310 - Posted by: Tuber at August 22, 2006 9:49 PM

BW-145lbs

Done as written. Don't know how high the box jumps were, definitely higher than 20inches, but by how much i don't know.

27:46

Comment #311 - Posted by: Edmund Vega at August 22, 2006 11:58 PM

17:05, as written

Comment #312 - Posted by: Todd H at August 23, 2006 3:11 AM

subbed rows with 3 minute rounds of shadow striking and sprawling exercises

29:58

BW: 238

Comment #313 - Posted by: Gerrick Reyes at August 23, 2006 4:22 AM

CFWU X 2 (-pullups)

As Rx'd in 25:00 - 4:55 on all rowing rounds

Comment #314 - Posted by: Ben at August 23, 2006 5:16 AM

Well, I'm officially no Eva, having the video first....

age 37
BW 191
As Rx'd (didn't measure box, but it was about 3 fingers higher than my knees..and I'm 6')
22:58

Comment #315 - Posted by: DaGunk at August 23, 2006 5:59 AM

**************************************************39:25 Sub's 45 bar for lack of C2 row. Interrupted by work call.

Comment #316 - Posted by: TommyKrackCorn at August 23, 2006 7:13 AM

as rx'd 19:13 full hip ext. on box jumps!

Comment #317 - Posted by: brent colson at August 23, 2006 9:19 AM

Screwed up my stopwatch...probably around 24 minutes, though. All sets of PUs involved kipping and breakdown into 3 sets (7/7/6).

Comment #318 - Posted by: JohnP at August 23, 2006 9:21 AM

What are the songs playing on the video?

Comment #319 - Posted by: joe at August 23, 2006 11:35 AM

As RX'D 23:40 Had to take a couple days off.. this really killed me!!!

Comment #320 - Posted by: Krista Colson at August 23, 2006 11:37 AM

26:22
Only 2 rds complete. Ran out of time.
Sub'd 100 SDHP for rows. Took most of the time.

Comment #321 - Posted by: Chris R at August 23, 2006 2:12 PM

20:10 (shooting for under 20)

sub'd 100 sdhp for row
weighted pull-ups and box jumps

sdhp broken 50, 35, 15 on the first round, 25x3 + 15 + 10 on the second, and gutted it out as much as possible on the third to make up time...35, 35, 30.

Pull-ups broken by first 10 then about 6, 4.

I think it would have been longer with a row.

Comment #322 - Posted by: kramer at August 23, 2006 4:33 PM

Chris:
I rowed hard for 4 minutes each round. otherwise as rx'd.
19:50

Julie:
2 min row
jumping pull-ups
20 box jumps
19:45

Comment #323 - Posted by: Chris Jordan at August 23, 2006 6:39 PM

bwt: 140
cfwu x3 minus pullups

~26 minutes. Lost some time going up and down 2 flights of stairs.

Comment #324 - Posted by: Y. Zhou at August 23, 2006 7:08 PM

Training combined with work killed me this week. Skipping this one as I'm exhausted.

Comment #325 - Posted by: Christina Sklebar at August 24, 2006 6:27 AM

Hello everyone!

Skipped this one have been feeling really exhausted and concentrating on classes a little won't miss any more.

London Crossfitter!

Comment #326 - Posted by: Lorenzo F at August 24, 2006 6:30 AM

Subbed SDHP for rows
broke everything SDHP-25's
Pull ups- 5's
Box Jumps unbroke
32:02- tufff

Comment #327 - Posted by: Meyer at August 24, 2006 7:01 AM

19:48 as rx'd

Comment #328 - Posted by: Jason Dunbar at August 24, 2006 10:45 AM

Can't wait for the day when I can complete 20 pull-ups without assistance.

10 pullups/bodyweight(205lb)
50 pullups assissted (130lb)

everything else as RX'd. All sets broken.

38:35

Comment #329 - Posted by: Weeksie at August 24, 2006 3:00 PM

1st round as rx'd
rounds 2 & 3 with jumping pullups

total time 21:07

Comment #330 - Posted by: Adam Drake at August 24, 2006 4:18 PM

Still recovering from an injured right hand so had to lay off pullups after 1st round.

round 1:
500m row
5 pullups w/ 70# assist
15 box jumps

rounds 2 & 3:
500m row
15 box jumps

Total time: 16:06

Comment #331 - Posted by: Whitney Bass at August 24, 2006 4:19 PM

A few days behind you guys...
19.21
Subbed 800m run for rowing

Comment #332 - Posted by: Dan M at August 24, 2006 5:41 PM

25:32
100 45# SDHP rounds 1 and 3
pneumatic rower( 100 reps) round 2
(easier but slower )
tailboard jumps 21"
everything broken except our spirits!
great stuff!

Comment #333 - Posted by: firedave at August 25, 2006 2:57 AM

cfwu
25:38
Three rounds for time of:
400m run/20 sdhp/400m run-40 sdhp/400m run
15 Pull-ups 8-8-6 rest jumps
30 Box jumps, 16 inch chair

Comment #334 - Posted by: homerba at August 25, 2006 4:50 AM

running behind.

32:19 as rx'ed. Much tougher than it looked on screen.

Comment #335 - Posted by: Rob F at August 25, 2006 5:13 AM

oops, wrong day...disregard #335

Comment #336 - Posted by: Rob F at August 25, 2006 5:19 AM

BWT 180 AGE 30

THREE ROUNDS FORT TIME : 26:10
ROW 1000 METERS ( SUB TREAD MILL 800M)
20 PULL-UPS
30 BOX JUMPS, 20 INCH BOX

Comment #337 - Posted by: FREE at August 25, 2006 8:40 AM

BW 153

23:28

Comment #338 - Posted by: Norm Rager at August 25, 2006 2:42 PM

28:00.

Comment #339 - Posted by: morisong at August 26, 2006 4:09 AM

Didn't keep time just went through the movements,I'm recovering from bladder infection not much energy,but felt good to work-out

Comment #340 - Posted by: Luca.Z at August 26, 2006 7:33 AM

Skip.

Comment #341 - Posted by: Dylon at August 26, 2006 9:16 AM

29:11

Subbed 100 SDLHPs for 1000m row. Pretty strict on pull-ups and jumps on 16" bench.

A real ball buster.

Comment #342 - Posted by: A.M. at August 26, 2006 12:08 PM

2 rounds only 17.28
good wod

Comment #343 - Posted by: Tim 'crack' Hulbert at August 27, 2006 3:42 AM

BW = 169 lbs

Last 12 on the 3rd round were jumping pullups. 35 min. Can definitely improve on this one. Subbed a bench for the 20' box.

Comment #344 - Posted by: Ell at August 27, 2006 7:18 PM
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