ok.
cant do wallball shots tommorrow.
anyone know a decent sub??????

thanks

drew, I believe it's 20# DB or 40# bar thrusters. check the FAQ at: http://www.crossfit.com/cf-info/faq.html#Substitutions3

Awesome!!! I got my Dynamax ball on Friday and I get to use it tomorrow. Nice one Coach.

Potential names for this WOD:

"A Kick in The Teeth"
"Widowmaker"
"Hamstrings Lament"

I'm sure some more 'colorful' names will come to mind in the midst of that first set of 50. Get some...

Haha, I like the lament.

by the time box jumps come around i'm gonna be dead from wall ball shots but still looking forward to this one. unfortunately, first day of school tomorrow....$#!^..... well still a great summer of the best workout program bar none. THANKS A BUNCH COACH!

Note also that in the bottom pictures, the elbow is behind the bar, directing the forearm, and the bar, slightly forward instead of straight up. The elbows in front of the bar is another component of good pressing position.

thanks for the info!

great article. I have been trying for months to convince the fitness coach at my rugby club to adopt speed training and the crossfit method as it is more sport specific and gets better results....but no success. So, im applying for his job next year and this article is great support ;) thanks Coach

Re #7 Coach Rippetoe:

If you get a minute can you go to yesterday's discussion and comment on the OHSQ discussion.

Thanks

http://crossfitoakland.com

what's a rep round?

Holy crap this one looks tough.

Comment #10 Chris, you do 50 reps of each exercise then move to 40,30,20,10 as fast as possible.

Dan,

Rep round = reps per round..50 first round, 40 second round etc.

As rx'd
36 bw 190

19:32

Start yer day with a tabata shower: details here:

http://crossfitoakland.com

no day of rest today
did my own work out

10 reps for two sets at 95lbs
thuster
overhead squarts
good mornings
front squarts
standing rows

than two more sets at 105lbs

in between sets 10 L pull ups and 15 dead man pull ups 22 minutes good sweet

How did you all do this so fast? I did it as rx'd and ended in 35minutes! Am I doing this wrong or something? Or am I that out of shape?

50-50-50
40-40-40
30-30-30
20-20-20
10-10-10....right?

This one hurt!!!

Maximus: Done, at #79 yesterday.

hey,
i have been on the program for about two weeks and it has been going great but i have been lossing alot of weight. i have always done weight lifting and i have been use to maintaining a BW of 230lbs now i am at a all time low of 206lbs. my question is my partner and i were thinking of incorperating weightlifting with the WOD to try to get some size back we have seen alot more deffinition but the size is not there. i was concerned that if we did start that then would we be over training ourselves?

Speaking of kick-ass times, where'd MattG go?

Travis 33:36
Rob 31:00
12# for wallball
#15 you are doing it right, we're just not as fit as the rest of the animals, but soon, very soon.

I'm new here, can someone explain to me how this works. The instructions confuse me:

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

so i do 50 reps and do it 10 times then 40 reps 10 times? Or i use 50# and do it 10 reps?

What is the 10 foot target in the wall ball shots? How many times to i do it?

Same with box jump?

Thanks.

#16 Jinn, you are right. And you will be in shape if you do it.

#21 justin, you do:

50 reps Back extensions
50 reps Wall ball shots
50 reps Box jump
then 40 of each
then 30, 20, 10.... finito

bw 89,4 kg
warming up: weightlifting aerobic circuit-1 3x10xstick
only have a 20" jumpbox
time: 30:01 min
all but the last set broken
tough workout!
Have fun, Johan

Tough workout!!! I used a 30 inch box... that amped it up a bit :)

20:15, wore 20 lb xvest for all 3 ex's
bwt 160 (181 with vest)

Interesting article on Aerobic/Anaerobic training. Seeing as I hate LSD, I am going to work on my sprints and see what it does for me. I will try and do it as scientific as possible and keep track of my results. This will be interesting.

As Rx'd
29:44

I think this is one of the "better" Crossfit workouts I've seen. That's "better" as in "Better get me a bucket, I'm gonna puke in it."

Good one!

The article on sprint training was somewhat confusing because it never gave enough details from the studies cited. For instance, it provided time results, but not distance, in the first study and provided just times in the second study which seemed to "improve" by getting longer... When critical details such as these are left out of an article, it does not engender much faith in the author's veracity.

Another thing, if sprint training works so well, how come the guys who ran sprints on my high school track team could never even finish a two mile run?

As Rx´d
21:25
Bw: 80kg (176lbs)

44, 165... make that 162, (The Zone seems to be working)

5th wk at WOD

CFWU x3.

WOD: Had to Sub 20lb Dumbbell Thrusters for Wallball, some broken sets but stayed with it till I was done.

42:53 (And happy I completed it)

Age: 50, BW 205
As req'd (15# Ball): 15:02

Hammies were ok; it's my back that was screaming. I guess coach is still working us to get our back extension numbers closer to our sit-up numbers. ~34 min (watch still busted.)

hey mark,
I have the same thing happen that you did. used to 225 bw now at about 216bw. what i do is a month of crossfit and then two weeks of bodybuilding style workouts (with cardio everyday) to retain size. But lately have just been sticking to crossfit because functional strength and athletic performance is more important to me then size (going to Special forces q-course in 2 months)

Quantities as rx'd with the following mods:

Goodmornings for extensions
8 foot target
20" Box

23:18

30:10

24:13 as rxd

As rx'd, 30:26. Nice smoker, I should've sold out more in the middle.

Mark #18,

If you are more intested in keep weight you may need to up your calories to meet your now higher energy requirements. Also if you are looking for info on incorporating other type of training with crossfit, look up "black box" workouts in the message boards. Many people sub in days of max effort or other with crossfit to create a CF/ME/CF/off type of schedule. Or like me I do a CF/black box/CF/black box/CF style during the week and take the weekends off.

Also might want to re-evaluate what your definition of fitness is...is it size only that realistically can not be maintained forever? or is it real strength (which you will see many non-bodybuilders here throwing up rediculous amounts of weight). That's for you to decide, remember never to judge a book by it's cover...especially when they can do 50 pullups, run a sub 60 400meter and then jump off a 20ft building..ok maybe the last one is just Jesse.

Subbed for everything. Subbed reverse-hypers for back extensions (no GHD), subbed 45# bb thrusters for wall ball (no ball, no target), subbed 20" bench jumps for 24" box jumps (no 24" box).

41:39

#28 haha I'm with you!
This one makes me nervous, especially after Sat. and how long Queasy the clown hung out that day. But d@^^n it's gonna feel good to get it done! -spoken very optimistically

My lungs hurt just looking at this workout. :(

as rx'd 20:51

29:23
Back ext. on GHD
20 inch box jumps
8 ft. wall ball target with 8lb ball

Chris-30:24
subbed good mornings
used a 12# med ball

Julie-39:17
subbed good mornings
5# db thrusters
20" jump box

Still working at a moderate pace as we get back up to speed.

27:23

subbed 20lbs db for wall ball
24" box jumps made me sweat a lot

2 trainers were staring at me on the last round.

quick question if all we have is a roman chair (45 degrees) for the back exts is that okay or should we sub something else? thx.

45yo,195lb
RX'd-23:15

This one was awesome .. but I think I did it a little too close to breakfast this morning. Feeling a little squimish.

Took this one easy after a long time off.
30,25,20,15,10 w/ 12lb ball 17:43

28'52" subed Oly bar thrusters, Good mornings Box jumps to flat bench, followed by 1600M fin swim. The sprint article was cool, I still wonder about it's accuracy when applied to trained, conditioned athletes. (Most Crossfitters) I see it's value as a timesaver when I can't do traditional aerobic/cardio work. I also see it more useful for running, which is simple and natural, than for swimming which is more technique driven.

23:53 as prescribed

28.08.81

I'm still making a slammer/wallball. Will tackle this tomorrow possibly.

I think some of the confusion on the second sprinting article is because -- I think -- he screwed up his chart and flip-flopped his results in the wrong columns. Just a guess.

I'm going to try these sprint intervals on both rowing and running for a few weeks and see how the play out...

as rx'd 24:04
Pukie was right beside me for the last 15 min., that was tough!!! Thanks Coach!

been out of Xfitting for the last two week, moving into my new apartment across the state and other fun activites for Grad school. But now I am ready to show all these poeple who think they know how to workout how to really do some training. Time to introduce Xfitt to the world....

Team UB XFitt

50x(be,20#wb,24"box jump -fell on tail bone at 18) 24min, too much pain and time for more rounds
3x30sec sprint-more like a run with tailbone
12x(pullup,dip,pushup,k2e,45#ohs)
40, 210#, 52nd WOD

CFWU x3

WOD
:26::15 (18lb ball)

They fave a medicine ball here, but it has handles on it. That made it interesting. Had to chase it around the gym every time it hit the wall on the handles. My back really felt this one. It's smoked right now. Waisted a minute when the gym attendent came to talk to me. Even though I wasn't selling out, I still apreciated the break she gave me.

I really need to get off the Sweet Tea here in the South and get back on the Zone. I am definitely feeling a difference.

Get some, Go again!

work out as rx'ed

rodney 11:10

joel 11:10

29:20
Back extensions on GHD
20" box step-ups
8# ball to 8ft. traget

Age: 41
BW: 159

CFWUx3 (minus back extensions)

subbed 203 dumbbell thrusters for wall ball shots
otherwise as RX'd

34:46 - this is a tough one.

Age 35 BW 200
27:01 as rx'd

Goodness gracious this is quite a WOD after climbing a 14'er (Quandary Peak elevation 14,255 ft) 2 days ago!

subd 55# good mornings, 20#db thrusters...24:06

26:00 with 20lbs vest

bw 160

total time 21:34 as rx'd

did 45 degree back extn's cuz i don't have a glute/ham machine.

27:50
20# db subbed for ball
working back into CF w/o

Aet 43
BW 158
ht 5'11.5"
16:30
reps as Rx

22lb plate subbed for ball (dont ask about catching this)
20" jump

Form a little ragged on wall ball towards the end....

bwt 238 age 31
total time 33:02

subbed 45 degree back ext for ghd
otherwise as rx'd

man this one needs a name like "lets never do this one again" or "if this shows up again i will start my rest week then" i think those are a couple of the PG names that i came up with for it i won't go into detail of the other four letter names. Man i wish my internet would've been down cause i could've done me one arm db bicep curls. haven't done those in awhile and i thought it wouldv'e been a good test day.

Tim: 26:45 (sub 12# ball for 20# otherwise as rx'ed)

I ordered a 20# ball from Dynamax last Friday but it's not going to arrive until later this week or early next week. That will be an interesting change for the wall-balls...

Nonetheless, delighted to have finished in sub-30.

22:32

Only used a 10 lb dynamax ball, havent really worked out much lately so I didnt want to kill my self ;)

Age: 41
Bwt: 205
Time: 19:46
Subs: 20" instead of 24" box jumps

Rem: This is the best my wallball shots have felt ever. No breaks. First 3 sets of box jumps were slow and steady with a step down after jump. Last 2 sets were jackhammer style with a jump down after the jump up.

WOD @ lunch with limited time.
50-40-30
20:40

Subbed good mornings. Front porch served as my box but it's only 18" high.

26:34

12 lb medicine ball

24:00

19:06

20lb wall ball as high as I could get it.

20in box jump

34:45

sub'd 10lb wallball.

I'm gonna have to sub db thrusters for the wall ball shots, so am i using two 10 lb db's or two 20 lb db's? Also, I'm at the mercy of the equipment of the gym on base. There are no boxes or jump ropes or stairs for that matter. What can I do for a sub for the box jumps? Someone help me!!

I found the article and other information contained on the web site informative. My only question with respect to sprinting is that if you incorporate more sprinting (not cycling as in the study but actually running) in your workout do you increase the impact to your joints? At first glance I would think that the sprinting intervals as dictated will take less time and therefore lessen the impact on your knees - but when you increase speed, do you also increase impact to the knees more then if you ran longer distances at a slower speed?

Subs & Mods:

75lb Good Mornings for Extn's
2 X 25lb DBs for Wallball (A to A)
Unanchored sit-ups (tossed 'em in)
Box Jumps (18" or so)

Thought I'd break 30 - had to pick it up to break 40...

36:27 - overmanaged this one

TOUGH!!!

30:38

sub 20" for 24" box jump

Did I see an 11:10 up there?!?! Yikes!!!

OPT - 20lb vest?
You Da'Machine!
Nice Site BTW.

~46 min.
sub'd 45# barbell thruster for wall-ball.

Utterly crushed.

26:26
subbed thrusters since no med ball.
assisted on a few of the Back Extensions.
Weight bench for the box.

OUCH!
27:36

Hey All...

As a newbie to Crossfit, should I opt for using a lighter ball to get it up to 10ft, or use the Rx'd 20# and just get it as high as I can???

Any feedback is appreciated...tks.

50-40-30-20-10

45 lb. thruster
24" box jump
back extension

time: 32:07

BW - 150lbs

21:00

Gassed.

Subbed oly bar thrusters for wall balls, and good mornings with bar for Back Ext. I need to work more on sitting back in my thrusters. Felt a little harder, but much easier on my shoulders when I noticed I needed to. Great workout today. I needed something like this to break me out of this funk my body has been in for a few weeks.

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions (Superman's on 40 & 30 rounds)
Wall ball shots, 23.5 pound ball, ten foot target
Box jump, 24" box

Total time = 30:34

Notes: Lost a couple minutes waiting for the couple flirting on the back-extension machine before I just switched to Supermans. First WOD back from 1/2 volume/intensity week. What a way to return. Also first time I've ever used 24" for the box jump height!

Bw:165

24:57

Sub'ed: Good mornings
Sub'ed: 40lb barbell thrusters

P.S. Don't do this after you eat!

cfwu
23:55
10# med ball
12" box jump
34 yoa
180 lbs

10 min ellip wu 15 of 20. 47:10 as rx'd, but 12lb ball and real 24" box at precision fitness in santa barbara.

38:10
subbed 20lb dumbbells for wall ball
14" box (I'm 6'3" and can barely get off the ground -- I guess I never needed to!)
44 years
225lbs

On the debate over size, I think there is a definite tradeoff that you can only partially bridge (unless you have all the hours in the world for working out). I think it's possible to still remain large and do CF but you do start to lose some of your mass. It's the same with professional hockey players who lose muscle mass throughout the season. I'd rather look like an NHL defenseman or heavyweight boxer -- and have their functionality -- than some guy you see in the pages of Flex.

I push and pulled a pushmower up and down hills for an hour does that count?
I am tired.

I've been out of the WOD for a while.

36:07 as rx'd

41 YO male, 252 lb. Substituted 20lb dumbbell thrusters, and did the jumps to a flat bench, not sure of exact height but less than 24".

Took 55 minutes and lots of broken sets but I did all the reps. I don't feel as sore as I expected - I guess the past 3 weeks of Crossfit workouts have worked! I'm stoked for more!

For clarity, my understanding is that the bottom of a thruster, or during the front squat, one should strive for Nichole's posture, i.e. no bobbing foraward of the chest in any portion of the movement. Yes?

32:03

I think I may have scared my boss and his client. While they were chatting and exercising I was grunting, gasping, and sweating all over the place.

As for the sprinting article: A group that performs a study and their own follow up studies with a very small sample is the equivalent of zero scientific proof. Especially, when it contradicts decades of research on thousands of subjects and seems to be the opposite of the common sense approach of if you want to learn to go long train long. I'm not saying it is wrong, just that there needs to be alot more research on alot more subjects by other research groups before people should be scrapping their workout programs. I hope to hear more scientific studies on the subject

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions (Superman's on the 40 set)
Wall ball shots, 23.5 pound ball, ten foot target
Box jump, 24" box
Only got through the 50 and 40 sets.
I spent too much time waiting on the back extension machine.

24:15

Lunch workout limited. Only did 50-30-10 round reps. Also used a 15lb ball.

Comment #84 - Use the lighter ball and work on your form. Then you can move to the 20lb ball.

AMTT west

12 lbs medicine ball was all that was availiable

Monkey Boy: 33:00
Furneck: 33:00
Sneaky: 33:00

we were happy to workout with 1st SMTB

34:41
Lonnngggg hot day in RBAV. Late nite WOD. Took it easy.
Subbed Thrusters for WB
All else as Rx'd

Well another wod by myself, where's the commitment, no one knows!!

But anyway, had to sub thrusters(if thats really a sub) for wall balls and used the 45#bar.

Ryan A. 26/#185

15:07

30yrs, 5'9", 220lbs

40, 30, 20, 10, 5 reps for time:

Back Ext. (on a ball)
30 lbs Thrusters
Box Jump

16:03

19:10 as rx'd

as rx'd 21:00

As rx'd except used 12# ball (max available) and tried for 11' to 12' on wall in gym to compensate (1' to 2' higher than basketball rims). Box jumps on a contrived box of an aerobic step, wooden box in weight room, and a few ethafoam pads to round out at about 24". A little unstable, but worked fine.

25:46

33:53 w/ 11 lb Med ball (heaviest my gym had)

Can't imagine what the 20lb ball would have been like... as it was, Pukie was heckling me from the sideline.

BTW, SUB for a jump box - 6 interlocking cinder blocks are 24", 5 - 20", easy to adjust. Make two stacks opposed each other.
=================================

41:48 (alas)
Decided to keep the reps up for benchmarking. 12# ball, tree for target, so 6'-10', mostly 8-10.
50-50-30 (24")
40-40-40 (20")
30-30-30 (20")
20-20-20 (24")
20-20-10 (24")

Did as fast as I could stand. Drop reps next time.

37:27
Subbed:
Oly bar Good Mornings for Extensions
Jumps to 20" box
Wall ball 26#

Brutal

Sub'd 20lb. dumbbell thrusters, otherwise as rx'd

22:02

-which included some downtime on the last 3 sets waiting for back extension to open back up. Possibly would've been sub 20, which i would have been happy with.

I think I angered some people as I sprayed sweat on the box jumps like a slow motion Rocky IV shot.

I love being that guy in the gym. The one who is working his ass off while others talk between sets and barely get winded.

As RX'D Oh that was a good one!!
24:02

Man oh Man, looking at the aove numbers I have to nearly cut my time in HALF to keep up with the big dogs. But damnit, Ive been on this for almost 2 months. Its time I start trying to move from pack to big dawg.

29 (30 in less than a month!!! EEEEEEEK) 196 down from 216 when I started!!!

43:05

Many broken sets but powered through, even after I tripped on the 24" platform.

#109. thats EXACTLY how I feel! so much yappin goin on in the gym. SHUT UP AND GET OFF THE RACKS!!!

Back Extensions
20" box jumps
8' foot wall ball throws

18:48

subbed:
20lb dumbbell thrusters
16 inch box

Jake: bw 170#, 20:45
Brandon: bw 163#, 20:47
Matt: bw 178#, 20:50

Is there anyone Crossfitting in Richmond Virginia?

wu: 3 rds.
24kg kb windmill: 3/3
ring pullup: 10
ring dip: 2,1,1 no assist

50,40,30,20,10
supermans
12lb. shot wall ball (alt. arm)
tuck jumps
23:00

lil pipe-subd in good mornings w/45 and thrusters w/ 25 dummbells-29:02

As rx'd: 24:14

24:50

back extension
45 lb bar thruster
box jump

http://crossfitoakland.com

As Rx'd

Sam: 26:32
Max: 27:41

Still way too heavy for my strength. Let's try this again 15 lbs from now!

BW-201
Front Squats
95-115-135-155-175-185-205

Correction on post #118, my time was 26:44, blame it on cell phone reception.
Sam

26yo 200lbs

CFWUx3
16lb ball thrown straight up (no target)

29:39

would have been better if i had the gym to myself...

28:03.1.

thrusters for wallball.

back after 4 days hiking in Devon. did it at the slum park with my children. no clue re time, couldn't keep track as I was too busy overseeing my kids' first crossfit kids workout and answering questions from neglected kids starved for adult attention the whole time.

bdwt goodmornings
10lb dumbell thrusters
park bench jumps (first time going this high)

40-30-20-10

This one kicked my ass
all done in my livingroom, supermans for back ext., 25# speaker thrusters(very difficult) for the wall ball, and 2ft jumps onto couch arm rests.

14:05

DPL crossfit Victoria

#77 Plattypus:

While I can't speak to the heart of the article, that sprinting has a similar aerobic and conditioning effect as longer distance running, the question of the effect of sprinting on the knees is a little easier to answer. A typical distance runner will strike with the heel or the instep, with the strike points in contact with the ground for a longer period of time than the sprinter. All but the most accomplished distance runners will therefore have a "pounded strike" with each stride putting more concussive stress on all of the lower extremity joints from the ankle to the hip (some heel strikers will jar the skeletal system all the way through C1!). In contrast, the sprinter, the true sprinter, is running on the ball of the foot, with as much or more forward vector of force as vertical vector of force.The leg is straight during the push of the stride, not the strike. The stress of the sprint is in the muscles and tendons, hence more hamstring injuries in sprinting. In addition, simple math indicates more joint stress in distance running; one takes more strides to cover a given distance while running than sprinting.

Of course, since I have 99% fast twitch muscle fibers I'm always looking to justify sprinting rather than distance running!

Hope this is helpful.

Darrell

#77 RE sprinting/distance impact -

sprinting should present far less impact than LSD running. with slow paced running, heel striking is pretty much unavoidable, and this is the source of serious force throughout the lower limbs and up into the hips and back. in contrast, proper sprinting form demands striking on the balls of the feet--"pawing" at the ground--which means more of the impact can be absorbed by the muscles of the lower leg instead of being transmitted directly into the bones.

PLC - probably because the sprinters were bored out of their minds trying to run 2 miles. you'd have to be firing a large caliber weapon at me to get me to even consider it.

darrell beat me on that one. fudge.

Up on vacation in Prince Edward Island...bought a basketball and some duct tape for an impromptu medicine ball. 24" rock (+/-) on our lawn out front of Malpeque Bay. Other than some weird looks from some folks walking by, the WOD fit well into the program (not a pullup bar in sight...).

Have been on XFit for a few months and having a great time. Thanks, Coach!

#77. Besides what Darell and Greg said...go to a field and run barefoot...you will find a natural stride NOT using your heels.

Hunters sprinted or walked....they didn't jog.

30:50
Lower back is always the limiting factor in these exercises. Rest is body is rearing to go.

19:30 rxd

23.04 as prescribed.
really horrid. Back extensions are a weakness and they hammered me for the other exercises.

50yrs 69" 175
18lb ball, 16" bench/box, GHD BE's
23:42
Followed with 30 GHD situps (touch floor/post)
Snatch practice with bar
Speed bag.
GHD work is becoming a favorite, helping to resolve old core flexibility/strength issues. Love the references to old posts on mechanics, technique. Keep the reminders coming, really helps.
Still looking for thoughts on torso position at the bottom of thrusters/wall ball/front squat. I'm assuming vertical as possible...

after the first three rounds I felt like I'd pass out or be sick, so I decided to call it a day, but two weeks ago, when I started xfit I'd probably have barely finished the second round. :D !

23 yo
204 lbs (target of 195)
14.5-16% body fat

subbed 10 lb dumbbell thrusters b/c my last experience on thrusters told me I'd never get to fifty with 20 lb thrusters,no matter how many sets I did, I did it in three on this weight. first 3 rounds as rxed.

22.20 as rxed

27:59 as rx'ed.

It's raining here and my wife is out doing errands so I did the wallball in the foyer. Had my daughter stick her feet out between the ballusters at 10 feet and used them as the target. Put ball and kid away before wife came home.

On half volume week. Used a 28" box and 20# dumbbell thrusters, did 50-30-10 easy in 17:19. I should have pushed harder, but it's the slow week.

Tariq

OMG....

That was rough...

bw 145#
5'4"
35yoa

no medicine ball available today, sub'd with 20# db's...took me alot longer than i'd like 50:44.
many pauses in between (deep breaths & gags) ;)

Just returned from my grandfather's funeral in Pennslyvania...tension and plane rides don't make for a happy back.

27:39

Back extensions done with a complete pause at both top and bottom of movement (no momentum). No time attach my 10' wall ball target on my porch, so it was 25# sandbag thrusters to my 8' apartment ceiling (butt to ankles depth). First set of box jumps done to 24" box; got too shaky and uncertain to continue at that height. Finished the remaining sets at 18". All box jumps done with full hip extension on box.

32:30

sub'd 40lb barbell thrusters A-to-A
1 min back n' forth to back extensions

32:30

sub'd 40lb barbell thrusters A-to-A
1 min back n' forth to back extensions

jimiepop,

Four very important things:

1. Science is NEVER concerned with "proof"; that is the exclusive province of mathematics (and logic).
2. Consensus means NOTHING in science. Nothing at all.
3. "Common sense" is very often a term applied to group delusion.
4. Duration of believe confers nothing at all about legitimacy, accuracy, or reality.

23:26 with good mornings.

Team Lakeland

Neil

Sub'ed 45 deg Roman chair and 20lb thrusters
32:16

Jen

Sub'ed 45deg Roman chair,12lb straight up balls, and a six inch jump (bad knees) for a time of 22min.

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

After a 9 WOD hiatus due to operational commitment and tempo, I am finally back. As rx'd a whooping 45:00 min flat; start to finish while bullsh#@ting with Jimmy.

It's good to be back at the WOD's.

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

!!!!!!!!NUTRITION QUESTION!!!!!!!!!

I've been Crossfitting for about 2 months now, and am very pleased with the results. It's by far the ultimate in physical training. My issue is that when i'm doing the cardio focused WOD's. The ones like today when we are sustaining high intensity throughout the entire workout trying to get good times. About 1/3 of the way into the workout I'm getting very light headed, feeling like I'm going to puke, and a little shakey. Am I missing something in my diet, do I just suk in the cardio/stamina dept?? I press on till i get pukin then i have to break for a while before resuming the WOD. Any input would be helpfull. Also, are there any crossfitters in Michigan???

My gym is closed and I'm taking a rest week, but this WOD looked like CF "fun," let me in Coach, I wanna play! Good work, all!

40:20

Holy cow what a headache I had after this one. I think I need to work on my breathing. Anybody else get the WOD headaches?

Seriously... 11:10? I don't see how this could be done with reasonable form in that time. I'm not saying that it isn't so. I'm just scratching my head here.

As RXed
32:00

bw 184#
6'0"
age:32

bw 190, 31yrs
15lb ball, 9ft target
45 degree back ext.
20" bench

29.46

Whoever asked why sprinters couldn't finish 2 miles - because it violates the sprinter's creed (from my high school track days):
"If I can see it, then I can beat you to it. If I can't see it, even if it's around the corner, I'm taking a cab."

Comment #147 Pino

One Word: The Zone Diet.

Comment #153 Maximus

I've eaten on the Zone diet in the past, and still am eating a very similar diet today. High protien, regulated carbs & fat. Even drinking a protien shake once a day.

As Rx'd
22:04

pino - you'll get more of a response if you post your question on the message board instead of here.

jimmiepop - to quote news radio, "in the olden days, people died of ptomaine poisoning and blamed it on ghosts."

CFWUx3-be

Back extensions on 45 deg. chair
12# wallball
20" box jumps

28:38...felt like I worked for it! Maybe next time as rx'd, but then I'd have to convince my gym to get a GHD, 20# ball, and 24" box...or do it at home:) Nah, I'll stick w/ the lower height and weight and just say I'm scaling for being short. Awesome workout!

Urbana Garage Group
Karl Dorie Molly
Back Ex 7KG Good Morning 12lb GM
20lb Wall Ball 7KG Wall Ball 12lb WB
24" Box Jump 18" Box Jump 15" Box Jump
28:50.28 29:35.24 31:57.38

9 lb. ball / 9 ft. wall
8" stepper
horizontal back extension

19'30"

as Rx'd 18:43
been on the program since May. It's nice to see my times get faster and loads get heavier.

I think my back may be my weakest link. After the first two sets it locked up so tight I could barely walk and am amazed I was able to drive home.

Any suggestions how to fix this problem?

22:56.27

8 ft Wallball target, all else as written.

used 10 pound ball and 18" box, total time of 43 minutes.

The notion that an athlete jumps or does Olympic pulls with a vertical torso is not accurate. There is always a bend at the hips. Jumping or pulling with a vertical will have the athlete bending only at the knees, thus only using the quads, completely taking out the powerful hip extensor muscles. That's why the Olympic pulls talk about "triple extension" -- the three involved joints are the ankles, knees, and hips. Keeping the torso vertical takes out the hips and results in a very weak "double extension" of the ankles and knees.

Here is Charles Staley's description of the proper way to pull:

The dip:

Keep your low back arched, think "big chest," and keep the bar against your thighs as you lower it to a point just above your knees. Weight is toward your forefoot, shoulders are out in front of the bar, and your butt is pushed as far behind you as possible. Arms stay l-o-n-g and stretched out, and your knees should be just a little bent as the bar reaches its lowest point. Now you’re in the "power position": the posture that provides you with the best possible leverage and joint angles for an explosive pull.

The "jump":

The moment the bar reaches it’s lowest point on your thighs, reverse the motion by rapidly extending your hips, knees and ankles in one smooth, coordinated effort (sometimes called the "triple extension" by weightlifting coaches). Toward the top of the extension you’ll also shrug violently as you allow the bar to rise all the way to your fully extended arms.

Notice that word "allow". When you did the jump shrug drill, the bar couldn’t rise because you were keeping your arms straight and locked. It wanted to fly straight up, however. So now you’re going to let that bar just fly all the way up until you "catch it" on your fully extended and locked-out arms.

17.40
8kg Wall Ball
Box Jump to Bench

Almost as rx'd

I only have a 6 kg/13.2 pound ball

15:44

13.2 lbs gets heavy. I have to get a 20 pounder.

Ryan

34:42
Subbed Good Mornings with the bar for back extensions. Used stair jumps for box jumps. As always, just happy to finish.

22:57; "Box" was probably about 20" as I had to use a flat bench.

Group Moffett

Total time for completion on today's WOD was 35:01:10. This was a very challenging WOD with the wallballs and box jumps. The sweat was pouring on the group. Great WOD!

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of 10 squats, handstand practice, L-sit.
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 15 pound ball, 7 foot target
Box jump, 22" box

Time: 34:33

Executed the WoD in ~ 26:00 minutes as Rx'd.
- Substituted 35lb barbell thrusters for wall ball.
- 3 sets of wall-supported HSPUs to ~ 70% depth.

Sub'd ANGIE (100,100,100,100)
100 of all first 3, but only 50 pullups
55:17

25-20-15-10-5 rep rounds for time of:
Back extension
45lb thruster
18" bench jumps
Time: 12:56

35 min, subbed 20 lb dumbell thrusters for wall ball

I HAVE BEEN FOLLOWING THE CROSSFIT WORKOUTS FOR ABOUT 8 MONTHS- I JUST HAD MY APPENDIX REMOVED. I AM STILL IN ALOT OF PAIN. THE DOCTOR RECOMMENDED THAT I NOT LIFT WEIGHTS FOR 6 WEEKS. DOES ANYONE HAVE ANY WORKOUTS THAT WOULD HELP SPEED MY RECOVERY --THANKS

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
20lbs dumbell thrusters
Box jump, 24" box

Time: 24:40. Dang.

On a happier note, afterwards I did the push-jerk WOD from Sat. to make up for a day lost to sickness. There's only one squat rack at my gym, and it was occupied, so I power cleaned the weights up, and ended up powercleaning and jerking over my bodyweight for the first time ever. Huzzah!

38:37

be off of bench
12lb wall ball
20in box

30:09 Thought I was moving faster than I was. 20#db sub.

49.5 minutes. Bad time, little energy, but still a good exhaustingn workout.

6th wod, still living on advil, and having a really tough time with the extreme soreness from the high rep workouts:

44, 5'11", 200lbs

21-15-9 back extensions
21-15-9 10lb wall ball throws
21-15-9 12" - 15" box jumps
time: ~11 mins

carol still kicking my butt, along with one of her friends and one of my sons for their first workout. carol did the wod immediately after she finished teaching her spinning class:

40, 5'7", 150lbs

all three did
30-20-10-50 back extensions (last set broken 30/20)
30-20-10-50 10lb wall ball throws (last set broken 30/20)
30-20-10-50 12: - 15" box jumps (last set broken

29yo BWT 205
Subbed 65lb good mornings
Box is 26" high
Medicine ball is 25lbs - threw overhead (no target)
CFWUx1 minus squats and back extensions (didn't want to tire out the back and legs prior to the workout)
39+55 - wanted to puke, decided not to.
90 degrees in San Antonio at 7pm, yuck
Shouts to my fellow SA crossfitters

27:56
back ext
20# wallball, 8' target
18" bench jumps

Sarah- 28:16 as Rxd

Vanessa- 21:41 as Rxd

Dave- 30:37 as Rxd

Helen- 36:59 sub'd step-ups for jumps

Ruby- 23:43 sub'd step-ups for jumps

28:41

- felt slow today
- lower back was screaming from the back exts, broken sets
- no med ball so used 25 lb plate
- box jumps as rx'd

Did my own thing....
CFWU
Bench press, minimum rest between sets-
15 reps @ 115#
6 Reps @ 165#
1 Rep @ 185#

For time:
21/15/9 reps of:
2-30# DB thrusters
Airdyne (20 calories per round)
pullups

time:13:41
rnd 1 4:45
rnd 2 5:23
rnd 3 3:33

used what I had...

Supermans, wall ball to 8', 20" jump

14:42

Coach #143 I agree, just like people shouldn't read an article or two even if it is written by you or posted on your site and think it is gospel and there is only one way. People need to do some research and do what works best for them. I will be looking into this subject further. But, these articles are not going to get me to stop doing distance work

40:21, Subbed Oly Bar thrusters for wall ball and 20" bench for 24" box. Got slow towards the end as I was starting to taste breakfast again.

sub'd 25# dumbbells for 20#med ball
everythin else as prescribed

body weight: 185#
time: 21:55

bw: 185

Subbed 50# goodmornings. 27:05

24:19

I subbed light good mornings and 25# plate thrusters.

Sub 20" Box:
Andy 27:46
Paul 21:59

Sub 20" Box & 14# Ball:
Jen 23:34

60,bwt 284. Mostly substitutions today:
50-40 Back Extensions
50-40 DB Thrusters 2x10
Having trouble with Achilles Tendon, so no jumps-Round one walked five minutes at steep angle on treadmill. Round two walked 20 min again steep angle.

54 y.o. 158lb

16lb dynamax ball, otherwise as Rx'd

29:25

#59 Rodney and Joel - 11:10 or 670 seconds to complete this WOD. That's 1.48 seconds per rep - WOW.

My WOD
50-40-30-20, then 10 rep rounds, for total time of:
Goodmornings
Thrusters w/ 45 lb. oly bar
Box jump, 20" bench

Time: 38:18

24:46

New gym doesn't have a decent place to do wall ball shots, so substituted with thrusters with a 20 lb. barbell.

Also used an 18" box instead of a 24" box.

Didn't get to do Deads last week or SLDL's so I subbed 10,9,8 reps of SLDL's @ 225 for the first three rounds of back extensions.

26:30

jimmiepop,

I'm beginning to see the problem. Did you think the purpose of the articles was to get you to "stop doing distance work"?

That would be as profound a misunderstanding of CrossFit's charter as was your take on science.

Please, believe me when I tell you that we don't care in the least what you do for exercise.

Completed WOD (which I thought would never end)
sub'd GMs/40lb for hyperextensions
thrusters/40lb for ball throws and 20" bench for box.
All sets were fragmented into 10 reps/break/10reps etc
It kept me breathing pretty good all the way, totally drenched in sweat, and all the reps performed strictly, safely, and same tempo start to finish of the WOD. I know this isn't really CrossFit, but I have to start somewhere. Total time: 33:45

12# ball

46:00

First actual CF workout. One hell of a day to jump on the good ship lollypop. This workout sucks. I had to sign the bucket. (We actually have a bucket that is "FOR THOSE WHO HAVE SUFFERED URGES CONTRARY TO SWALLOWING" if you puke you sign it.) I am a competitive powerlifter using CF for my conditioning workout early am and doing my powerlifting workout in the afternoon. Thank god today was dynamic effort bench press.

Reverse Hyperextension machine loose style with 230 pounds (instituted rest pauses as needed)
12# Medball throws from 20'
24" box jumps
one hour and seven minutes (bodyweight 275)

Cleans tomorrow are going to be interesting, assuming I can walk!

Mike # 164

"The notion that an athlete jumps or does Olympic pulls with a vertical torso is not accurate. There is always a bend at the hips. Jumping or pulling with a vertical will have the athlete bending only at the knees, thus only using the quads, completely taking out the powerful hip extensor muscles"

What a load of crap. Look, please, at the pictures and then tell me that the upright torso has the athlete "bending only at the knees". Only Stevie Wonder, no Ray Charles, could miss the pronounced, marked, and perfectly obvious, hip flexion.

How in the world could you make such a ridiculous assessment after giving even scant attention to the photographs???

As for Charles Staley, ask him how he performed in head-to-head weightlifting competition with our Michael Rutherford. (He was crushed.) Perhaps you coached him. Charles is not an authority on the lifts, nor is he well or adequately schooled in them.

Try again.

23:10
sub 45# good morning for back ext.

As rx'd but no wall ball target, so just stood out in the rain and through the ball straight up! Cold Wet and Dirty is the best!
Felt good after a full three day cycle break.
The weight is coming off and the strength is coming up. Still trying to do a full pull-up. It's hard work pulling this fat ass all the way up there! Crossfit rules!!

33 y/o
6'3"
265LBS

18" Box Jumps
Rest as Rx'd

23:47

42
144#
31Min

My friends can not understand why I continue this misery! Sometimes I wonder myself.

20 yoa
bwt 145

personalized version of "Cindy":

as many rounds in 20 minutes of:
15 box jumps, 24" box
10 pull-ups
5 dips

managed 9 rounds. wasting too much time walking between stations.

31:33, including about 1 minute of waiting for the equipment. Only had a 6kg. ball, so I added 10 reps to each wallball set, for a total of 200 reps. Get some...

28:07- no subs.

Age 50/BW 240#
This one was tough. Loved it, thanks COACH.
As Rx'd 30:41

r'xd

13:39

43:27
Disappointing.
subbed 2 20# db thrusters for wbs.

As rx'd

32:42

Coach I'm confused, you post an article and I comment, which is how I thought this worked. I didn't criticize the article or you for the matter. My comments boiled down to it was an interesting theory worthy of more study. Maybe I wasn't clear about this but your potshots at my knowledge of the Crossfit charter and science was totally uncalled for. I'm sorry I just don't accept things as being true just because it's on your site. I was always taught to think for myself. As for what I do for exercise I do Crossfit daily plus somedays additional cardio. I believe it is the future of exercise and I hope to be able to attend the Puyallup seminar to further learn the crossfit fundamentals. I respect you as a fitness professional. After today my respect for you as a person is iffy. I'm sure you will have some smart ass comment on how you don't care what I think of you just like I don't care what you think of me. I will being continuing to follow Crossift for myself and my clients and I hope to see you in Puyallup

As rx'd
29:30
BW=190 Age 26

Does anyone else want to call BS on a few of these? 11:10? You've got to be kidding me. This WOD consists of 450 reps. If you took 1 second to complete each rep and didn't rest or change stations or anything else, this workout would take 7.5 minutes. 11:10 is less than 1.5 seconds per rep. I'm not saying it's impossible, but I'm definitely not saying I believe it.

We used a bench that was about 20 inches high for the box jumps, but the rest was as Rx'd.

19:15

50-40-30-20-10

Back Extensions
45 lb. Barbell Thruster
24 in. Box Jumps

Most sets broken

30:34

My lower back was so tight!!!!!

This was tough! The last time I did jumps, I limped for 3 days with a sore ankle, so this time, I went to Wal-Mart looking for a brace. I found a high tech one (lace adjustable with steel support springs on both sides) for the princely sum of $11 and my ankle feels great! Another problem solved.

D: Puppy version (30-20-10-5)
subbing 15" box and 8' target with 20 lb ball (up from 8 lb the last time (ACK!))
23:39

J: Buttercup version (20-10-5)
12" box and 8' target
35:00

24 minutes and some, with bar thrusters sub. Great workout... BW: 70 kg

new to the madness, about 2 wks in. i have to say...I LOVE IT!!!
sub 20lb dumbell thrust
20" bench jumps
time is iffy people at the gym get in the way...just under 30 min. it made my teeth hurt.

Hyperextention: 30, 24, 18, 12, 6
Dumbbell Thurster (20lb): 25, 20, 15, 10, 5
Jumping Jacks: 50(x5)

30:45

subbed good mornings
subbed dumbbell thrusters
(only 10# each, I need more plates)
subbed my front porch to jump on, only about 8" (soon I will graduate to my 12" back porch, but I can't jump very high yet)

Did this in 32:56

This WOD was completed under the influence of really good Australian wine. Drinking seems to improve both my speed and jumping ability. Not so sure about my form.

EEF #216: No, I don't really care if people are making up their times or not. I think the videos sometimes posted speak for themselves, and in any case it doesn't affect me or my performance. What I do care about is my goal of getting the lowest score every day, and I actually failed today, which means I subbed too much. Damn it. Maybe tomorrow.

32yo 171lbs 6'1"

As Rx'd with the exception of using a 12lb ball

time 26:13

This was not easy yesterday. Workout was hard but the mental challenge was even harder. I started in the morning and completed the first set of 50 when my job decided to interupt my workout. 9 hours later I had the opportunity to start again. As I finished each set, my mind said no, please stop, no more. But I pushed on, 39 minutes and 52 seconds later I was done. My mind still tell me no more. I was sitting on the bench telling myself to quite wining, it was over,you are done, completed, finished. GO HOME!!

Jimmiepop,

You touched a nerve. I’ve grown increasingly impatient at the notion that the duration or popularity of a theory is support for its validity. That is exactly how science doesn’t work. Your commitment to thinking for yourself is at philosophical odds with your original post and you, perhaps too curtly, got clipped by my impatience.

The attraction, for me, of the linked article is twofold; A) it jives with what we see right here on these very pages, and B) its author has been rather prescient in suggesting that what is widely perceived and interpreted about the metabolic pathways, bioenergetics, and substrate biochemistry is flawed.

This community is rife with endurance athletes. We’ve not suggested that a single one stop doing endurance work in the same vein that we’d not suggest that a Jiu-jitsu competitor give up his sport.

As for attending our cert in Puyallup, I’d recommend that you wait until the aerobic benefit of higher intensity shorter duration efforts has been clearly demonstrated to you through direct and personal experience. Most attendees, at current, arrive well exposed to that reality. That may seem like putting the cart before the horse but the tone and tempo of the certifications is increasingly geared towards more seasoned CrossFitters. If you’re chomping at the bit to get started, then please come as my guest and consider the gift as evidence of the complexity of my nature, but hold your respect for me “as a person” until I’ve eared it.

27:07, DB thrusters for the wall ball shots. I am pretty sure the box I used for jumps was only 20".

My first crossfit workout, been involved in bodyweight training for almost a full year now, but just found crossfit!

Did my back extensions off a physioball (no other toys)
Sub 10lb DB thrusters for wall ball

Did box jump to second stair of my basement dont know how tall it is.

Did all the numbers at prescribed...FUN!

16min 57sec

25/F

26.38 as rx'd

Thanks for the replies. The article seems common sense, I was more worried that the sudden rash of sprinting coupled with improper form would lead to greater injuries. I have learned about the pose method and I am trying to incorporate that into my stride and lessening the heel strike. As other articles at the website (and others) suggest I am upping the intensity of my runs vice the distance.

Coach - the fact that you can use big words like prescient at 4 am and I have met you in the flesh, mean you're well on the way to earning my respect.

time 18:49

as rxd

19:58 as Rx'd.

32:33 as rx'ed

25:21
subbed 15lb ball (no 20lb ball available)
Subbed sit ups for back extensions on 1st & 3rd rounds.
Most sets heavily broken.

Did 50-40-30 (abbreviated due to possible rain on outdoor track and because its 20% off week) in 22:43 Broken sets.

Good Mornings - 35 lb bb
25# db thrusters
24" box jumps
57:00 long minutes (db thrusters were brutal)

A day and a half behind but will be caught up soon!!

CFWU x 2

WOD as rx'd: Time = 20:22

cfwu
30,20,10 in 10:15
3 ea. FS @ #175, 185, 205
clapping PU's x 10
later in day did
cfwu
HSPU practice

Ouch!!!

did stand up rows with 5 pds in each hand for back ext.

25 pd weight kettleball for wallball

18 inch box

25:36

13:35

Only had 15lb ball and had to sub incline abs and knee ups for box jumps (stress fracture in foot)

Ran 5.5mi early a.m.
Biked 10mi afternoon

wod as rx'd in the eve: 21:24

Great sleep.

subbed 13 lb ball

24:45

Treelizard (#225)

I totally agree. I'm just commenting that something seems a little off on some of these.

time: 33:09

subbed 40 lb barbell thrusters for wall ba

Late post:
Done outside in some serious NoVa humidity.
45lb straight leg DLs for back ext sub, 24 lb wall ball, 22 inch box jump: 18:12.

23:13 (done on 30 Aug due to work/time conflict)
subbed 20" bench jump (no 24" box, oh darn!)
Hamsters and low back feel like they are gonna cramp, even now, 2 hrs after. Thanks, Coach!

36:50 as RX'd

I added situps to the rounds, to complement the back extensions. Used a 12lb medicine ball for wall ball shots and I think the bench I was jumping on was about 20". It was a helluva workout! 35:00 approx.

25.23

sub'd 50lb goodmornings and box closer to 20 inch than 24

26:26
Had to sub thrusters since no med ball. Box jumps were on weight bench.

31/220, AF First Sergeant...
This is my first post...I just started this crossfit thing last week, and I've been doing 50% intensity so that I can "ease into it" (I'm going to disneyland next week, I don't wanna wind up in the hospital!) Did 25-20-15-10-5, subbed dumbell thrusters for wall ball, w/ 20 lbs in each hand. Dropped the last two sets of back extentions, my back was killing me!....Finished in 21:57, and that was at a leisurely pace...not going too heavy on the weights, I'm new to a lot of the movements and want to make sure my form is right...looking forward to meeting Pukie, and also to being able to say I fininshed my first WOD as Rx'ed....this crossfit stuff is da bomb, I'm spreading the gospel to all my friends!

CFWUx2
38:12

Age 44
BW 190
23:59

Ben: 21:02

only had 18 lb dynamax

Time constrained, did cfwu x 3

Anyone who posts a sub 15:00 on this WOD should have to provide a video.

As Rx'd:
20:17
Great Workout!!
My legs are shaking.

A humbling 43 minutes. Too many gasping-for-air-I'm-about-to-puke breaks.

it can only get better...

19:45 w/ 10lb medicine all

26:37, 41 y/o.
1 mile warm up/ 1 mile cool down.

50-40-30-20, then 10 rep rounds, for total time of:

Good mornings
20-kg. barbell thrusters
Box jumps (20-inch jump)

Time: 22.04

26:16 with good morning's instead of back extensions. box jumps are getting less tiring.. still a long way to go.

Cfwu x 2

Bwt: 225

As rx'ed: 25:38

17:23; lacked lots of equipment
Wall Ball only 12 lbs., threw it up to a 12-ft. ceiling beam
bench hops counted each side; I think maybe I was supposed to count every other hop
Subbed 25lbs. sldls for back extensions

25:33

50-40-30-20-10 of:
back extensions
wall ball shot w/ 6kg ball (largest available)
box jumps on low box at gym.

There are two boxes at my gym. One is very low, the other is at my knee height. I need to measure how high that is, but it is too daunting for me, as I am afraid I will miss it and really mess up my leg. SO I do the jumps on the low box, which isn't too much of a challenge.

377 - subbed DB thrusters for WB- 26:00

404 - used 15# mb- 19:04

~28 mins. Subbed 12lbs medicine ball and switched b/w reverse hypers on stability ball and good mornings w/ 65lbs bag of cement for back extensions as there were 4 of us.

19:33 21" box jumps instead of 24".

35:24 Note: 16lb ball only at AC

35:24 Note: 16lb ball only at AC

BW201
44yr
subed: 15" box,45# bar thrusters
22:21

bw 165#

as rx'd (except for the 30 round on back ext, I had to do superman's because it must have been back day in the gym, on superman's held at top for 2 sec and came down slow)

19min 28sec

loved it

I did it in 24.23 with a 15lb.ball and 20" box thanks sue your the best.

Did "Hard Fran"

21-15-9

115# Thrusters
L-ups

13:48

Had to do back extensions on a 45 deg Roman chair and subbed a 15 lb medicine ball for the wall shots. (heaviest the gym had)
Time = 27:27

29:55

Sub thrusters (no ball)

Box jumps on bench

team tikrit:
mfbunch: 25:00-two days behind
joeyd: did wod yesterday, somewhere around 20:20, did clean wod today

Time: 34 min.

Used medicine ball for the wall balls - hope this is right. Used bench to do box jumps. I know I'll feel this one in the morning!

BW 128

10kg DB thrusters, box jumps on 19" bench

48:50 (incl. time taken to get to bench outside)

About 28 min subbing straight leg DL with 15kg bar for back extn, thrusters with 2 x 10kg DB for wall ball and jumping to a bench of about 20 - 21".

me

bw-145lbs

used 5kg ball, used something definitely higher than 20 inches for box jumps.

28:57

Gerrick

bw-238lbs

subbed thrusters for wall ball, used something about 20 inches for box jumps and subbed good mornings for extensions.

40-30-20-10-5

Scaled down because he doubled up today and did the push jerk wod.

24:24

BW: 180 lbs

Used 12 lbs Med Ball and 20" platform

Time = 18:26

Olivia 29.21

subbed 12lb medicine ball
subbed good mornings with 20lb barbell
box jumps were less than 24", closer to 18"

It made me sweat big time!

Great workout after a few days off.

bw: 125

22:20

Thrusters/push press mix with 35 lb bar
double under jumps instead of bench (knees couldn't take it today)

Only 112 degrees today!
Camp Liberty, Baghdad

substituted 40lb thrusters for wall ball throws. everything else as rxd.
15:03

All as rx'd except I only had a 12lb medicine ball so used that instead of 20lb--

time: 27:45

FOB FALCON Iraq

35:24 Note: 16 lb ball only at AC.

ok well this is how it started
put my sweet little 3 yr old to bed-stories, snuggles, etc
get myself ready to do this insane wod, turn on some NIN (quietly, but still better than cartoons)
get 5 reps into my good mornings when I hear sniffling and whimpering from the baby monitor. *sigh* go into her room it takes her about a minute to get control enough to talk.
"mu..mu...mom.. you're working out without me? We work out together. Why are you doing it without me?" Huge tears!

anyway I very quietly did
50 35# G.M.
50 35# Thrusters
50 Chair jumps
somehow pulled a freakin chest muscle swinging my arms as I jumped up onto the chair. I mean really how stupid is that?!?! %$#%%$# ^^@5
$$@%&*$#@ *&%#^%$*(^^^*$$^**(^*^&%R$%#@##@!@&*(
Two days later and I am still ticked and swearing!
40, 40 , 40 step ups for the rest of the jumps
30, 30, 30 , 20 , 20 , 20, 10, 10, 10
30 min

All sets broken, 2x 10kg dumbbells, 60cm platform.
49 min

As Rx'd w/ following exceptions
back ext. on bench / smith GHD
wall ball- 8ft not 10ft
box jump not 24 inch
time 30:39- conversation interrupt with kenneth

36:58
6kg ball

I work out in the morning, and don't like to work out on an empty stomach, but I'm also aware of what kind of tax the CF may put on my, er, digestive system (though I've never puked in any sport, for what that's worth). My choices are oatmeal, a breakfast burrito, or PB on toast.

Today was toast.

Good choice. This was a lung-burner, and the back extensions were just TOO much fun.

BW 190
As Rx'd
23:26

51:02

stopped the clock while I was helping my wife with something

24 mins 5 secs....yuck...

Jodi 21:00, 8#, 20", threw foot higher than men's mark on wall
Rich 26:10. 10#, 18", threw foot higher than men's mark on wall

17:16 as rx'd; That had to be close to the dumbest thing I have ever done.

Nature Boy
AMTT

BW: 205

As RX'ed 20:00

age: 39 bw: 198
time: 34"
subbed 15lb dumbells thrusters for wallball
box 20"

Hello everyone!

Couldn't finish this my lower back is killing me for some reason and didn't want to push it.

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions (BW good mornings)
Wall ball shots, 20 pound ball, ten foot target (11kg db)
Box jump, 24" box (Two steps outtside the door about 24"

1st Round only = 8:21

London Crossfitter!

cfwu
26:20

cfwu
26:20

BW: 169lb
Age: 31

Subbed 35lb thrusters for wall ball otherwise as rx'd.

16:56

Above should say 35lb dumbell thrusters.

30:16

Very tough, subbed wallball for 20# DB Thrusters. Jumps were the weak link.

Subbed 20 lb. dumbbell thrusters for throws.
25:18.

38:14
SUB'D GOOD MORNINGS FOR BACK EXT.
WALLBALL--OK
20" BJ

As always...longer & tougher than I thought it should be.

Subbed 20# db thrusters for wall ball....

26:18

26:48

168 avg HR
184 max HR

subs:
good mornings w/ 45lb bar for back ext. (mistake, will go with regular back ext. next time)

Intense!! I think a cold/hot rinse is nessesary.

24:18 as rx'd

D – 38:36

M – 12”, 8lb, 38:36

Last day for M. Off to Italy for a month!!!

made some subs/alterations:
50/30/10 of:
dumbbell press 10#dbs,
deadlift 25# dbs,
sit ups
jumping jacks
8:05
5x5 russian twists, V-ups, 20# DB Swing

50/30/30
40/25/25
30/20/20
20/15/15
10/10/10
sub'd 20# db thrusters
25:15

cfwux3
sub'd good mornings and 20 lb db thrusters
21:17

Did this one late, a day after thrusters and pullups. As rx'd with a 25# wallball.
Total 30:43
(Dog escaped and lost 3 minutes catching him prior to round 3. After starting back up, I decided to quit after second wallball shot. But, after calling myself a few choice words I continued and finished)

at station
sub'd superman for back ex
21:27

sub'd superman for back ex
27:45

Subbed superman for back extensions
wall balls broken all but last set of 10
21:11

Used 17# ball, 15" wobbly stool for box jumps (that got interesting!)

26:40

Modified
bw = 195
19" box jump
45 lb good mornings
completed sets of 50 and 40
workout interupted by a call
DNF
Time = 12:51

36yo, 172#
80% load scaled reps, 24:09

23:30

Done 8/30/06:
Joe- 23:31 as Rxd