Yow!

Hmmm I may have to substitute those ring dips, hopefully I can get in the gym and get to a dip bar.

MING!!

Who concocted this menagerie of mayhem? It looks like all my least favorite exercises threw up on the page.

Man, I just went back and looked at that WOD again and I gotta say it looks frickin' horrible. I'm gonna have to sub dips for rings as the hall ain't got no rings.

Holy Frackin Frick!

HIGH VOLUME!...anyone getting some of that, GOOD LUCK!

I picked a bad rest day to make up the filthy fifty.

I won't need a stop watch...I'll need a calendar for this one...yikes.

It's motherf'n Shoulders..Chest..triceps...traps..quads...hamstrings...lowerback day.

looking very forward to meeting pukie tommorow!!!!!

Looks awfully familiar. Could this be Dianabeth, or Elane, or two girls at once? Not sure if I'm man enough.

Hi,

I'm new to the concept of 'deadlift' (which I know is sad), so can anyone let me in on the technique to it. I watched the video on this website, but a couple of things aren't clear to me. First, what is the grip. From the video, it appears to be a 'both palms facing inward' grip, but at the gym, I have seen some people having one palm facing inward and one outward. Is this correct, or am I mistaken on what the video portrays. In addition, exactly how wide should the grip be, and how wide is the stance? If the stance is wide, do I need to point my toes outward like in some other lifts or do they stay parallel. And, how low do you need to go on each repitition (i.e.-do you drop the weight to the ground in between each lift motion of a set?). Finally, where are the arms in correlation to your stance? Are they supposed to be on the outside of my legs for the lift? Thanks for you help!

DN

I am sooooo GLAD I did not stay for those extra beers with those non-crossfitters... this is going to hurt. Hey mark, bet you can do this in 12 or 15 minutes?

In follow-up to my last post I wanted to ask a question about some other crossfit exercises. I saw a workout on here once that was 5x5 consecutive reps of: deadlift, clean, push press, and squat (using dumbells). Theoretically, if I did all those exercises in a workout, would that amount to working all the body's main muscle groups or would another exercise need to added in if you wanted a 'full-body' resistance workout? I ask because it was a fun workout the time I tried it, and I was thinking of doing it with light weights on rest days. Thanks again!

DN

Age 35 BW 203

Subb'd Squat Rack assisted HSPUs
Everything else as rx'd
17:06

Holy Alliteration! Batman! "menagerie of mayhem" and "Frackin Frick" ?!? gaucoin and Maximus: you are impressive masters of meaning with an endowment for erudition! Fantastic wordplay boys!

Holy jumping Jehosephat! I think I might call in sick today...

... I feel a fever coming on...

missle #16,
get more cowbell.

D. Nelson #11,
Hand grip doesn't matter. As you begin to lift more weight you'll find an alternating grip helps you to hold the bar and keep it from just rolling out of your hands. Grab the bar shoulder width with your legs inside your arms and your feet in a position to jump, not squat. How low to go? Touch and go if you can. On workouts like these I usually can't breathe so I set the bar down between reps, take a step back, breathe and get set to go again.

If I want to sub weighted dips for ring dips, how much weight should I use?

31:34 with 2x regular dips sub for rings all else as rx'd

Re: #11 - hand grip - make sure you alternate the grip if you use the alternating grip. On the first pull, use right hand palm-in. On the second pull, use right hand palm-out. This ensures that you work your back more evenly.

I always set the bar down between reps, at least for a small pause.

walking...is...not...easy...right...now.

Ouch!!

No time as only getting 50% ROM on HSPU, but otherwise complete!

Going to find somewhere quiet to collapse now.

Just be careful out there. Don't let this happen to you:
http://www.youtube.com/watch?v=EgXM1tcJRw4

is anyone there? the video for the hsng squat clean is not working and i can not find a sub for it either! Help!!!

mark,

hang squat clean:

- start with bar in 'hang' position (standing at finish position of deadlift).
- powerfully shrug the bar and come up onto toes.
- pull under the bar and receive it in 'rack' position at the bottom of a squat (bar held like in front squat).
- stand up tall.
- one rep completed.

hope that makes sense mate? have fun!

#17 Chris,

LOL! I love the SNL reference.

Paul F., I did the fifties yesterday too, should add an element of enjoyment to today's WOD. Treelizard, thanks for the chuckle.

Bw-145lbs

hang clean - 80lbs
Deadlift - 165lbs
dips instead of ring dips, all repsx3
assisted handstand push ups

22:54

#17 Chris, after this WOD I may feel like more cowbell or just a weekend of Blue Oyster Cult.

I have become the "Crossfit Evangelist" here in Northern Iraq and seeing many converts. Crossfit has helped this old preacher whip some young Army butt in PT. Hooah.

12:12 as rx'd

I am confused about the rep. Does this mean 21 reps the first round and 15 the next round etc....Or does this mean 21 15 9 reps each exercise for three rounds.
Thanks
Don

Don,
21 on 1st round, 15 on 2nd etc.

12:35 as Rx.

40kg HSC
press ups
80kg DL
bar dips

bw - 70kg

time - 19.21

spent time on ring dips and HSPU as practice session afterwards.

This one just looks plain nasty!

I did 10 rounds of Cindy in 10 minutes this morning - I will do today's WOD later (I will need a lot of time...)

Thanks!

BWT=275; 42 yoa

21,15,9 reps for time of:

135# HSC, asst'd HSPU, 250# DL, BWT dips

25:13

I discovered that I could get a few dips in before the wave of fatigue took over after DL sets. Not all that helpful, just an observation.

bw 89,7 kg
partial hspu, other as rx# 18:10 min.
Great workout!!
Have fun, Johan

CFWU x 3

25:51 wod

Subs as follows

95lbs hang squat clean. as RX'd
HSPU, balanced on a wall. 2" travel, getting better
85lbs dumbell, each each hand, dead lift
Pushups instead of ring dips. Dips have been agravating my shoulder lately, no rings

This one is hard.

bw 202
time 31:56
Sets of 21-15-9
95lbs hang squat clean
Hand stand pushups
225lbs deadlift (instead of 185lbs)
dips (no rings so just did regular dips 1:1)

BW: 170
As Rx'd
Time: 26:32

15-9-6

95 pound hanging cleans
Feet on bench HSPU sub
185 DL
Regular dips at reps

28:30

21-15-9

90lb HSQ
HSPU (a little weak, could have gone lower)
155lb DL
Regular Dips

28:32

75# hsc
175# d/l
total= 25.00.77

26:00
BW: 78kg

Subs:
HSC: practiced with stick only for form
HSPU: press 14kg pipe
DL: 20kg bucket of dirt
RD: bench dips

WD: 10 minute jog

Age 40
bw 235

Hey Tami aka "Nag", I am back in action. Had a 5 minute delay in the beginning. Did my very first rep and split my shorts. So I had to borrow the sweat pants off the training dummy "Bob". I will wash them before I return them.

16:22

as rx'd 13:40

34:31

70 lb. Hang Squat Clean
105 lb. Deadlift

Didn't use the heavy weights, but a great workout nevertheless!

Coach: You are sadistic for putting us through that; and a big Thank you for it too.

3 rounds 21-15-9 reps
HSC- 45# bar- tried 65# failed 3 times (I think it's mental)
HSPU- Subbed Push Press- 45#
DL- 90#
RD- Subbed bench dips- 1:1
Time- 25:10

Felt weak today and had to chant "I can do this" to make it through, and of course, Pukie came to visit.
Kate

BW= 165

28:56
HSC- 95#
HSPU- Assisted w/squat rack
DL- 135#
Ring Dips

Dead lifts are still a weakness. I would like to use the excuse of the weight change as why I was so slow, but this one kicked my a##! Great WOD.

OD- Nice! Thanks for picking up my slack.

Lisa- Great job on all the sites! Looks like I'm missing some fun stuff out there in SD. I'll have to come back for some fun sooner then later.

Ring dips are way too dangerous to do when inexperienced and fatigued, substituted chair dips. Bench press and DL were interchanged after first round, dips following bench caused a lot of tricep pain, took me 3 minutes to recover. HSPU were nose to floor.

CFWU ( 3 X 10)

exercise weight: reps rnd1/rnd2/rnd3

Hang Clean 135 lbs:10,5,6/5,5,5/9
HSPU BW:15,6/6,5,4/9
Bench Press 130 lbs:21/15/9
DL 185 lbs: 21/15/9
Dips (on stools):21/15/9
Total Time: 35:00
500m run

44, 162lbs, 7th week at WOD

CFWU x3 minus dips.
WOD: 44:30 (Scaled down and worked on form)

Hang Squat Clean: 65lbs. By the third set, I had several that I felt I had good form. I need to do many more of these to get it right.
HSPU: Sub HSPU with feet on bar from squat rack. 1st time I subbed with this, it worked good. I'll continue with these till I can do these unassisted.
Deadlift: 155 lbs. Again working on form.
Ring Dips: No rings yet, subbed regular dips but only x2. Yeah, I know it should be x4, sue me. Still great workout. Strength improves every week. Just got "Starting Strength" I hope it will provide additional instruction so I learn the lifts properly.

17:13

WU 1/2 mi walk on treadmill and stretch
WU HCS w/ oly bar x 10
WU DL w/ 135# x 10
WOD
subbed HCS w/ 85#
subbed DL w/ 135#
HSPU feet on bar in rack
subbed ring dips w/ bar dips x 3
partitioned bar dips and 2nd rd of HCS 10/5
18:30
BWT: 165

WU 1/2 mi walk on treadmill and stretch
WU HCS w/ oly bar x 10
WU DL w/ 135# x 10
WOD
subbed HCS w/ 85#
subbed DL w/ 135#
HSPU feet on bar in rack
subbed ring dips w/ bar dips x 3
partitioned bar dips and 2nd rd of HCS 10/5
18:30
BWT: 165

Just a comment about the comments and wondering if anyone else is with me on this. I find the comments like "ooh this is going to hurt" etc. to be nothing more than a waste of space. I'm not trying to be offensive, but when I look at these comments, I'm seeing if there is any useful info out there. If you think about it, why would anyone want to read a comment like the above? Can we agree to keep the comments informative?

Maybe not the most efficient use of space, but I feel that these types of comments are conducive to building community as I read some of them and say "Amen brother, Im gonna get worked!"

Its kind of like showing up at the gm to work out with some friends and doing a little small talk before laying it down.

Just my comment on comments. Sorry to waste the space ;)

Nick #57 Amen Brother! :P
The comments section and everyone's little stories and quips are what makes this Crossfit. It's not just about the WOD here, it is about having political discussions and slapping each others back. For a long while I was shy to post my times but it doesn't mean that I wasn't learning from and enjoying the comraderie from the comment section. There is valuable information here being shared by everyone. You just have to open your eyes.
Kate

Hang (squat) clean: http://www.cathletics.com/resources/exercises/videos/hangClean.mov

RE deadlift grip: alternated grip will feel nice and secure, but it will also place some dicey force on bicep tendon of the supinated arm. Develop your hook grip and start using that.

RE other deadlift questions: unless a sumo stance is specified, use about a shoulder-width stance and toe-out at a natural angle, which will vary somewhat among people, but it shouldn't be much at that foot width. For grip width, start right outside the legs--that is, as narrow a grip as possible without your arms touching your legs. From there you can experiment with wider grips if you want, but that narrow grip will prove to be the one that allows you to assume the most advantageous starting position (see yesterday's deadlift discussion) and taxes your arms/grip the least.

RE keeping comments germane: good luck.

CFWUx2 minus dips

21, 15, 9
HSC 55lb
HSPU feet on bar
DL 135lb
Bench dips 1:1

30:18

I used to feel like Jon #56, but after a few months have come to the view of Nick #57 (am a solo trainer, alas). In fact, I miss the guy who used to post something like, "It's gonna be a dooooozy!!!".

In any event, it's purty easy to scroll down past any stuff you don't care to read.

Still trying to get summon the courage to face the workout, sorry.

9:07 as RX'd

awesome w/o. a little olympic lifting, some power lifting, and gymnastics - done for time to improve metabolic conditioning. I love these types of w/o's. It doesn't get any better.

HR at 170 at conclusion.

Hang squat clean -65lb
Handstand push ups-legs bent on high bar
Dead lift -135lb
Dips-regular
Time-18:13
First time this kind of great workout.
BW-183
Age-40

#45 Man, you never know what Bob has been up to!!!! I have seen where he hangs out. You check the pants for creepy crawlies? ha

Alright , I know what you're doin. I feel the pressure. Yes it has been bout 2 weeks since i WOD. After pulled chest muscle- then got sick (gotto love the stuff kids bring back from school) still coughing a little... BUT You are right! Enough is enough ... time to get back in the swing of things.

I am with #57
Always makes me feel better when I see that other people have raised eyebrows when they see the WOD.

20:59
65# hsc/ 135# dl
hspu not to floor...very close on 21 rd., farther on 15 rd.,farther still on 9 rd.
ring dips

14:58, HSPU were not nose to ground but at least 2" above.

Thanks
RX

Age: 41
Wt: 159#
CFWUx3 (minus dips)

Subbed 3x dips for ring dips, otherwise as RX'd. All sets broken.

25:34

HSPUs were brutal after the first set...

Okay-

Here's my little waste of space. Since I'll be in Chicago for Friday, Saturday and Sunday of this weekend at the CelticFest, I decided to use yesterday's rest day for an oly practice session.

So, I was doing the crossfit warm-up when I notice a dude walking around the gym in those old '80s parachute pants, string-strap muscle guy tanks and wearing one of those Rambo-type headbands, ... classic. There I am jumping rope thinking of weights for the cleans/jerks, deadlifts/shrugs, front squats/etc. when I notice this guy carring a bench over to the only platform.

He sets the bench on the platform, ... then picks the bar up, ... sits down, ... and begins concentration wrist curls while watching himself in the mirror. I had to finish my rope skipping while praying for him to quit.

I finally had to ask him if he was going to be much longer with that. He said, "Why, ... do you need this bar?" I said, "No, I need the platform." I don't think that he knew what he was doing was wrong.

Thanks to CF, I knew what I was doing was right.

-K

If i'm doing a 50% week should i have the reps or half the weight or what? Thanks

21:10 but forgot to stop watch after the last set of dips. Lack of blood to the head.

Assisted HSPU and 2xregular dips

still one smoking workout

As rx'd:

25:49

as rx'd
bw 134
age 22

19:13 substitute ring dips w/ regular dips

PFJP: Week 3, Day 3 - plyo and sprints

plus: 20 fat bar pullups on swings and soccer goal

Crossift 3 months today!
21x(95#HgSqCl, -40#HSPU, 185#DL, Bar Dips) in 19:10

21, 15, and 9 rep rounds for time of:
95lb hang squat cleans
decline push ups
185lb sumo deadlift
assisted ring dips
time: 32:20

subbed dips for ring dips
hspu assisted

10:58

Subbed 90 lbs overhead press by second round for hspu's, everthing else as rx'd

19:40

BW-199
HSC and HSPU as Rx'd.
Scaled DL to 135 lbs (last night I had a hitch in my step, right hip).
Bar dips with 35 lb DB
24:42

cfwux2-dips

dnf - 24:00

round 1 - 95lb HSC, HSPU, 175lb DL, Ring Dips
round 2 - 85lb HSC, HSPU, 175lb DL, Ring Dips
round 3 - aborted

ran out of time.

19.29

Subbed 2 x 35lb DB press for HSPU's, used slings instead of rings (basically the same in terms of difficulty).

Doing the HSC's I caught the knurl with my adams apple right off the bat...ouch. Didn't do that again.

HSC-95#
HSPU's
DL-185#
Bar Dips
BWT-150
I did not time myself on the WOD due to I am still trying to get used to the physical demand of the work out. Plus my back felt like it was going to break in half after the first set. Is this normal? Or do I just need to train myself a little more? Also it has been hard for me to do the WOD just for time. Is it better to do the workout as slow as needed or scale it down to work on a better time? Sorry I know its "newby" question.

19:00 as Rx'd

21-15-9 reps
HSC 65#
HSPU
DL 95#
Ring Dips

Went lighter on the lifts due to healing injury.

Time: 17:03

19:10

BW 142, did 145 lb deadlifts. Starting out w/ the filthy fifty, my body will remember this week for a while.

Josh H #81,

Do what you feel comfortable with and build up from there. The beauty of CrossFit is the scalability of the workouts. Form is always important to maintain, so lighten the weights or substitute if needed. The longer you do CrossFit, the better your times will be 3, 6, or 9+ months from now. Don't worry so much about time, just focus on form and intensity for your level. Then, as your times get faster, increase the loads and intensity to make it more difficult (and watch your times go back up).

As Coach told us at the July Cert, there is no nirvana. Take a look at the workout videos of some of the elite CrossFitters and see that while their times are awesome, they're spent at the end each workout because they maintained the intensity. If you ever get to a WOD you find too easy, then either you didn't push hard enough or you didn't use enough weight.

If you're local to one of our affiliates, a few sessions of one-on-one with a trainer will solidify your base. If you aren't near an affiliate, email me at srakow@hughes.net and I can help you out with some other options.

#81 Josh H

The age old question. Some here would say do it as rx'd, no matter how long it takes. Obviously, some can't do as rx'd if they took a week. If you can't DL 185#. . . You get my point.

My position is to scale as necessary to achieve a metabolic training effect, i.e., get your HR up to a reasonable level and keep it there. If you're resting after every rep, scale! Also take into consideration what your body is telling you. If your back hurts (more than some light soreness the next day) from DL's at 185#, scale back until your back is strong enough to handle it. Also check yesterday's DL photos and Gregg Everett's hsc video today (Comment #59), as well as yesterday's discussion to ensure that your form is good. Have someone critique your form if possible.

cfwu, then:

26 minutes

as rx'ed except HSPU's against wall

BW 224
16:20
HSPU's on the smith machine.
All reps and weights as RX'd.

approx 22:15
subbed 50lb dumbbell (100 lb) overhead press for HSPUs
subbed 2x dips for ring dips.

36 bw190
sub'd 50lb db's for HSC
all else as rx'd
15:51

CFWU x 2

Scaled to my bodyweight 155, cleans 85lbs, deadlift 175, Smith machine hspu's, used my rings for the dips at 24hr fitness, Oxnard.

23:47

18:03 with mod's

12.5 lb db hang squat clean
30 lbs barbell overhead press
75 lb deadlift
assisted dips - 100 lbs

had to stop after the second round to feed the baby, but came back to complete the 3rd round. need to go lower on the dips next time.

Did workout with adjusted weight. What size/age/fitness level person are the posted workouts set up for? They seem quite heavy for your average 160 lb. person.

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x sit-up

Three rounds, 21-15- and 9 reps, for time, of:
65 pound Hang squat clean
Handstand push-ups, 3" depth (breaking of elbows & back to locked out)
135 pound Deadlift
Ring Dips

Total time = 42:50

Notes: My 2 year old's name is Elizabeth-Anne. Given that this WOD is a perversion of Elizabeth & Diane, I think I'll call it "Elizabeth-Anne having a fit".

Ouchy...

37:06 About half of the time was spent resting between extremely short sets of HSPU.

I'm able to do the handstand pushups but when I do them I feel like my head is going to explode. Is that normal? This is my second week with crossfit and I'm loving it so far.

sprint day for marathon training

3 miles - 21 min

followed with 50 pull ups, 50 dips, 50 push ups and 50 sit ups

michael #96 - normal initially. spend more time upside down and your vasculature will adapt.

43:00
Three rounds
45# clean and jerk (mis-read WOD)
sub incline push ups
135# dead lift
sub reg. dips

This is a favorite one!

bwt 240 age 31
as rx'd (handstand pushups partial rom reps though)

total time 20:46
most sets broken except last set of 9 for hsq,dl,and ring dips

hsq 15/6 10/5 9
hspu broken 11/7/3 8/4/3 5/4
deadlift 15/6 15 9

28:11

Squat cleans took up most of the time.
Messed up the order a bit
Did DL, HSC, RD and HSPU

I suck at squat cleans

37:00

21 hsc/21 hspu
15 hsc/15 hspu
*change bar*
21 dl/ 63 dips
15 dl/ 45 dips
9 dl/ 27 dips
*change bar*
9 hsc/ 9 hspu

bodyweight = 90 kgs / Age = 33
bar = 40 kgs + 100 kgs
hspu's were 70% r.o.m - getting better

bw 155
age 19
as rxed except did 2x dips instead of rings.
57 min...
i did dead lifts one at a time i think is what got me

25:24 with HSPU to about 1/3 to 1/2 depth, all sets of DL unbroken, everything else broken except for last set.

As Rx'd 16:38

as RX'd, though HSPU's against a wall (such a sad sub for such a demanding exercise).

17:39

Nice to finally have rings. MU'd for the first time last week, can't wait to do 30 in a row.

Michael McElroy #70

"If i'm doing a 50% week should i halve the reps or the weight ?"

If you're confident that you could handle the weight as designated, Cut the volume in half:

3 rep rounds of: 11 - 8 - 5 for time! and Go Hard and Fast!

25y/o F 166lbs #11 crossfit WOD

CFWU 3x10 (did assisted pullups)

Modified puppy version of WOD

15lb dumbell hang squat cleans (had to watch the video and I am sure I did them wrong because my shoulders were getting pumped) 21,15,9

HSPU assisted 21,15,9

50lb bar deadlift 21,15,9

Dips on paralettes with feet straight out on first stair 21,15,9

11min 15sec

bw 160

18:49 as rx'd

12:34

joined Crossfit Calgary last night for:
750m row
50 45lb. barbell thrusters
50 sit-ups
50 dips
1 20 ft rope climb
50 squats to ball
as such felt sluggish today,
10:33 as rx'd

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

CFWU, then as rx'd; F@#K, 30:53. And I thought I was moving.

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

10:43

David, Were have you been? We miss you here at HQ.

42 yoa, 178 lbs.
CFw/u minus dips
Assist with toes on rack, vertical hspu's,
otherwise as Rx'd

19:24

Have a good day, all.

subbed 75lb clean since heavy cleans tear hernia repairs! Subbed slow dead hang close grip supinated pull ups and 25lb weighted dips for ring dips, 33:00. Had to eat saltines in between sets to stave off pukie

31:01 as rx'd
It's not often that I beat my mentor.
Ahmik, Good luck in Iraq.

16:48 subbed dips (3 to 1) in lieu of ring dips, ouch! tasted lunch

BW 245
AGE 32

subbed normal dips for ring dips and pushups at about a 45 degree angle for HSPU.

~ 22 minutes

really feeling the "Crossfit: It'll smoke you like cheap crack" tag line today...

30yrs, 5'9", 220lbs

brand x scaled "pack"

3 rnds, 21-15-9
60lbs DB hang squat cleans
HSPU (leaning on wall)
120 DB Deadlifts
Bar Dips (40lbs assisted)

23:04

20:00 as r'xd

weight area closed today except for freshman undergrads....was looking forward to todays, instead did Michael (3 rounds of an 800 m run, 50 back extensions, 50 situps), 25:20

I got the wod late Tues night on my pda before it was pulled and did it yesterday a.m. before I saw that it was a rest day - very tough - first wod with my new "Elite" rings

75# on hsc & 145# on dl's - hspu's w/ feet on wall

25:13

45 y.o. 140#

13:43 bar dips instead of rings.

Forgot the posted order of things and ended up doing:
21-15-9 of:
185 lb deadlift
HSPU
95 lb HSQ
ring dips

15:03
BW 185

Modidied for illness recovery...
Three rounds, 15-12- and 9 reps, for time, of:
2x 35# dumbbell Hang squat clean
Handstand push-ups
2x 80# dumbbell Deadlift
Ring Dips
TOTAL TIME=24:05 (8:12/9:06/6:48)

As usual HSPU lacked the full ROM, but all were back against the wall.

WoD executed at Rx'd in ~ 42:00.

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups - legs on Smith Machine bar
185 pound Deadlift
Ring Dips - regular dips broken

OOps time 18:28

A friend sent this to me this morning, and I almost fell out reading it. I couldn't decide which was worse: Him bagging on people for being “fat and out of shape” or that he even admits that his girlfriend has to sometimes wipe for him . Can't believe this guy thinks he's fit, and he is supposedly well known in the power lifting world.

http://www.t-nation.com/findArticle.do;jsessionid=40768EE8DE1B2233DC5135998D017D9C.ba13?article=04-050-feature

CFWU: x3 -dips

WOD: 27:20 mins, weights scaled to BW 160# @ ~90%
- 80# HSC
- HSPU high-bar assist
- 170# DL
- 80# Weighted Dips 1:1 (1/2 BW)

Kick-A$$ WOD!

Went to my old high school gym earlier this afternoon, and it was absolutely PACKED with little kids running around everywhere. It's amazing how much older I feel, and it's only been 2 years since I've graduated. But anyways...

Complete 21-15-9 reps for time of:

95 pound Hang Squat Clean
Bar Dips (no rings)
185 pound Deadlift
Pushups (Weight room was packed so not much room to do Handstand Pushups)

16:10

The Hang Squat Clean's absolutely killed me, it was my first time doing them and damn - they were tough. Everything else went pretty well. Good workout.

21.56 as prescribed.

#130

I used to want to be big. About a year and a half ago I was for some reason obsessed with the idea of being so big that I couldn't scratch my ass. I ended up being about 245lbs.

Yes - I was strong and probably could have punched a hole through a brick wall, but damn I was getting fat. I couldn't run up and down a basketball court, literally lost any attraction from the female race whatsoever, and had to buy new jeans for my new fat ass waist size.

Eventually I came to the point where I realized getting tired after walking up steps is wrong, and I swore I'd never want to be big again. It's STUPID - absolutely unhealthy, unattractive, and not very useful for anything (military, law enforcement, firefighter, etc.).

Perfect reason to CROSSFIT!!!!

I only have one bar here at home so I will have to do either cleans or deads with dumbells. Any suggestion on which one I should do. Thanks in advance, and I hope this isn't too much of a waste of space.

19:30...

Scaled back the weights on the two lifts, and bar dips, plus shoulder presses subbed for HSPU's, still can't do them...hang squat cleans were unbelievably hard. Great workout. Thanks coach.

Bwt = 255

HSPU assisted with power rack
Walking back and forth from the ring dip station and changing weights on the bar cost me some time

20:36

Nice workout coach!!

I scaled upwards!!

I did 225lbs deads instead of 185. ScottH motivated me.

As modified;
Body weight 180
Age 37
Time 15:44

#86 ScottH

I once said that if you can lift the weight then do it as rx'd. It is my philosophy and I believe that is the best way to strive for elite fitness. Certainly if you can't lift the weight you scale it down. I understand what you are saying and it is good advice but in my world of fitness I eliminate all excuses that will allow me to look for a way to make it easier.

Nice time Josh Everett. I am going to catch up one of these days.

Ryan

Zac-did as stated except for ring dips, did 3x amount with regular dips on assistance machine. Could not do last set of HSPU, so did 9 decline push ups.
Mae-did 55 for hang squat clean and did not do deadlifts, did leg press instead with same amount of reps. Also she did the regular dips w/assistance.
Total time: 1 hour

22:42 as Rx'D

18:35.4.

bar dips

26yo 200lbs

warmup (2x10): pullup, k to e, situp, back ext, overhead squat

hang squat clean @ 95
wall assist HSPU
DL @ 185
dips 63-45-27

30:00 exactly

Three rounds, 21-15- and 9 reps, for time, of:

95 pound Hang squat clean (Done @ 65 lbs)
Handstand push-ups
185 pound Deadlift (Done @ 135)
Ring Dips (Bar dips x3)
I finished only the 21 and 15 Rounds.

22:30 with regular dips, I shudder to think what would have happened if I had access to rings. I flew through most exercises but, yet again, the HSPU were abysmal(mostly broken into 2's and 3's). Very disappointing time plus I wasted 30 seconds when I thought our fire tones went off. Oh well, this was a first timer for this one so I'll have to do better next time. Please, no next time?

BW: 168lb
Age: 31

CFWU x 2

As rx'd around 22 mins.

Screwed up my timer midway through. Also suffering a cold and was really light headed after but got through it.

Trained the students at Woodberry in the overhead press, push-press, push-jerk and hang power clean. Two hours of training (4th day with the new job) and I'm loving every minute of it.

Finished up with this, broken sets but otherwise as Rx'd

20:08

Not such a bad day after all!

WOD as req'd
19:44

I liked that one

subbed 3X pushups for dips

36:43

Mike Donnelly

as rx'd bar dips x 3.
25:56
21/15 /9
hang clean 95# 1:30/2:18/1:10
hspu against wall 2:15/3:33/3:42
deadlift 185# 2:51/2:02/:41
bar dips x 3 2:34/2:04/1:13

Dips were difficult after 30 mu's last night.

40kg Hang Squat Clean
Partial ROM HSPU
85kg Deadlift
Ring Dips

21-15-9

Time 13:59

stil trying to improve my range of movement on the HSPU but damm...that was a great workout!

Also messed around with my kettlebells trying some new stuff- double clean and jerk, two-hands-any-how, lunge position presses etc. Shoulders are now fried

HSC 72 lbs (28 lb bar and 20kg)
HSPUs (first set to 4" of mags; second set to 6" box; third set to 5" of mags)
Deadlift 184 lbs (30 lb bar and 70 kg)
bar dips

Most, but not all, sets broken

27:58

Age 35/195lbs

AS RX'd, no compromise!!!!

hang squat clean @ 95
wall assist HSPU
DL @ 185
Sub x3 dips for each ring dip: 63-45-27

34:14

The dips were my downfall on this one after having to do 130 pullups and 130 dips as a sub for muscleups a few days ago.

As Rx'd:
13:41
Knee really bothering me on cleans.
Great Workout!!

Hey-

CFWU + 4min jump rope x 2

21-15-9

105lb HSC
205lb DL
HSPU
Dips 63-45-27

36:28

Extra: 4min jump rope, 1000m row

Age:47 BW:190

Good luck in your training,

-K

#138 RTC, glad to be of service. I believe I was thinking of your posts a 1-2 weeks ago in formulating my advice.

Nice time today, too. One day I'll catch you (probably not)

BW=150; yoa=47

25:50 as rx'd except one foot assisted, other extended on HSPU's.

BW=223
yoa=37

26:36
hang squat clean: 85lb
30 degree, approx., push-ups: 63-45-27
DL: 185lb
Dips 63-45-27
Comment: feeling queezy.

14:32

BW 171
age 37
21-15-9
HSC 95#
hspu squat rack assist
DL 135#
dips 1:1
32 mins.

22.51
that was awful...
HSC and DL's done with good form
HSPUs and Ring Dips had only about 33% rom - still wicked sore from 120 pu's/dips couple days ago. Just trying to decide between the YBF spray or cream...

CFWU x3(-dips)

WOD
:23::59 (sub 3 bar-dips per ring-dip)

I thought if I waited until 5:30 to hit the gym I wouldn't have to share the equipment and or wait for it.... I was wrong again. Definitely a good one.

Get some, Go again!

As written... 15:13.81

Good WOD

sub'd bench dips with a 45# for ring dips
16:00

as rx'ed: 22:35

no rings - parallel bar dips

18:22

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean (65#)
Handstand push-ups (feet on rail)
185 pound Deadlift (135#)
Ring Dips (regular dips)

27:37

Well all alone here today, had to sub bench dips for rings. Did 3 dips for every ring dip.

Ryan 26/#185 15:02

Great WOD!!! Had me breathing hard!

20:08
HSPUs on Smith Machine. First round of HSPUs subbed 95lbs. military press (standing)- smith machine occupied.

HSC 65lb 25-18-11
HSPU as low as I could go
Deadlift 135lb 23-16-10
Ring jumping dips 42-30-18
19:07
I feel like I was hit by a truck!

lil pipe- did x3 regular dips and wall assist on the handstand pushups

38 minutes

29:30

First one back for a while so took it fairly easy by keeping the same weight for the deadlifts as for the hang squat cleans. Great workout.

CFWUx3
BW 224
18:15

First WOD in a few weeks. Just returned from Iraq. I feel like I fell down a flight of stairs!!

A sincere thank you from the bottom of my heart to all in the CrossFit family that showed their support to me and my brothers in arms while deployed. Your sympathy for our fallen brother, Dan Crabtree, will always be remembered and appreciated.

Thanks, Coach,

-Dennis

tenacious, Welcome back, thank you for your service.

Tonight was a lot of firsts. First time my gym has ever had rings in it. First time the Smith machine was used in a correct manner, as a ring holder. First time I was yelled out for using too many pieces of equipment, two. First time my conscience bothered me during a workout. First time I changed my workout in the middle to appease the disgruntled.

Mostly as rx'd 15 & 9 dips done on bar. Changing weights in the middle of the work out really adds a lot of time.

27:24

sub ring dips for 3xregular dips
everything else was RxD
time was 20:13

Oh yeah, first time I really started about building my own gym!

60, bwt 283. I'm very glad all I had to do at work today is watch inmates work! After this, I was wasted:
HSC-Dropped wt to 65# to fix problems with form
HSPU w/feet on wall, not as deep as usual.
DL Rx
Subbed bar dips on Positron w/ 70# offset,

Treelizard- those guys all reminded me of ME! Thanks for the laugh!

OOps! Forgot- 40:43 for this fiasco!

Group Moffett

Completed the WOD in 46:20:30. Since we do not have rings for Ringdips, we sub'd 3 regular dips for 1 ring dip (63 dips, 45 dips, and 27 dips). The handstand pushups took forever to complete, since we haven't done those in a while.

28 y/o 170 lb 5’10” approx 12% bf
CFWUx3
75 pound Hang squat clean: 9,5,6 – 4,7,4 – 7,2
Handstand push-ups feet on rack: 17,5 – 15 - 9
95 pound Deadlift: 6,6,9 – 5,5,5 – 4,5
Ring Dips: 10,7,4 – 8,7 – 9
Time: 39:52

Dan
Three rounds, 15 - 10 - 8 reps, of:
40K Hang Squat Clean
HSPU's
60K Deadlift
Ring Dips
Time = 26m55s

Nova - first crossfit workout ever :)
2 rounds, 21 - 15 reps, of:
Squat
Shoulder Press 10K plate above head
Squat
Bench Dips
Time = 16m34s

I'm proud of you Novs!

as rx'd @ 16:10

BW=150.

21:31.

Full ROM.

Sucked.

-D.

Still a crossfit baby:-)

19:54
21-15-9
40kg Hang squat clean
Handstand push-ups incline facing wall
60kg Deadlift
Normal Dips
arms no longer work, had to drive home using my teeth to steer

As rxed 31:46 Nothing in the tank tonight, i felt out of it mentally. On a good note My static handstands were really good when i practiced them as a warmup.

Age 40
BW 177 lb

90 lb db clean
handstand PU's assisted
185 DL
2:1 regular dips

31:50

all sets broken except DL's - for some reason, seem to be able to keep up on DL's, but everything else needs work.

As Rx'ed 19:34

32:25 as rx'd.

bwt ~113
75# hscln
HSPU -less than perfect rom
175# trap bar d/l
ring dips

25:22

25:55

40kg HSC
80kg Deadlift

Tenacious D - WELCOME HOME! So glad you're back, safe and sound.

#182- Matt- great visual- made me laugh out loud. Gonna work out now, mind is right! Thanks, Tenacious for your service. Glad you are home. And thanks, Ranger Chappy- be safe.

16:30 without the ring dips. Really feeling work stress. Shoulder/tricep and elbow starting to get better but now I can really feel the loss of strength.

bw:201

warm up: 20 min of rowing, 4570 meters.

28:15 Kicked my ass!!!

way scaled back :( but the time was good :)

cleans as specified
25 lbs dumbell military presses for HSPU.. gotta work on those
185 deadlift first set 95 for last two set, do to terrible form towards the end
bar dips instead of ring dips(no rings)
time 18:45.

Welcome home Tenacious D

Thanks for your service Brother.

Ryan

bw: 185

As rx'd: 20:03

Welcome home Tenacious D

26:00
feet on bar for hspu

Just felt terrible today. I was gassed just warming up. Gotta figure this out, felt this way since the 10k (and I'm not due for a rest week).

Scaled/Mod-WOD
45/55lb. HSClean- I love these! Can't wait to get stronger...
HSPU-bar assisted
Deads-55 lb.
Bench dips
20:39

Tenacious D,

Welcome home, and Thank You for your sacrifices and commitments!

We all missed your contributions here on the boards. (wink)

(When can I bring you out to a CF event?)

10 min ellip wu 15/15. wod = 28:33 as rx'd but did 2x bar dips. calves were crampy. hr avg 140, hr max 171.

Tenacious D is back!!! No more healthy cookies for you. :P Welcome home.

cfwux3
26 even, forgot to start watch until after first set of cleans
50# hsc
135# deads
hspu's with feet about 4 feet off floor

Ouch!
BW: 205 Age: 38
21 95# Hangsquatcleans
21 Assisted HSPUS
21 185# DLS
21 Ringdips
15 95# Hangsquatcleans
15 Assisted HSPUS
No more DLs
15 Ringdips
DUN - very good workout though - took almost 30 mins - DLs took forever.

Urbana Garage Group (Recovery Week)

Karl: Abreviated Rutman WOD
5 Rounds
400m/15 KB Swings 1.5 pood

Dorie:
3 Rounds
20x20lb Ball Cleans/50 lunge steps/10 each 15lb one arm db Snatches

16:02 (for both)

BW: 205

As Rx'd 12:57

As rx'd 15:16

BWT 250

34:00

Three rounds, 21-15- and 9 reps:
Sub 115 pound PCL
Sub 115 pound standing shoulder press
Sub 205 pound Deadlift
Bench Dips 3/1 sub

15:42
subbed 45# bench dips for ring dips.

27:02 because I was so bollocksed,(sp?)or is it knackered, that I coouldn't work my stopwatch.

[analogies]
More subs than a hockey teamm in a line change.
More breaks than a union-run construction site.
More gasping than a horror movie audience.
[/analogies]

Hi Karl, me old son. Good to see you back in the thick of it.
Dan,
I, too went full ROM on the HSC. Don't ask about the dips and HSPU's.

That Nelson character can't type when he's been run through the wringer.

After looking at this WOD and tomorrow's WOD, I decided it was time to do my week off. I'm going to take a week to do some really long bike rides, a bit of hiking, visit that rock climbing gym, do some dancing maybe or some of those free cardio kickboxing classes my gym offers that I keep missing cos I'm too burned from WODs. And of course FMA and MMA. With some of the CF North Level 1 standards thrown in to see how many I can do. Hopefully RTC won't stone me. ;) It's just for a week right?

went out for too many beers and too many wings. came home. couldn't sleep. walked to the gym, did WOD as Rx'd, hooked feet on Smith machine for HSPUs (balance was off...). 15:46. promptly puked up the wings and the beers....

23:40- HSPUs were to a 1 inch pillow, and I could only get singles at the end.

1st after 1 week off

sets as Rx'd

ring dips - broken
HSPU - broken
sub - burpees for HC/SQT
DL - as Rx'd

bw 180
age 35

forgot.....39 min

Bodyweight 175lbs.

As Rx'd, 17:28.

but oh yeah, HSPU self-assisted on smith machine.

As rx'd with some substitutions. Hand stand push ups were assisted. Only used 165 lbs on Deadlift. Doubled up on bar dips, don't have any rings yet.
Total time = 26:18

26:39

AVG HR: 172
MAX HR: 190

sub'd 75 lbs on HSC, bench HSPU, 155 lbs on DL, and parallel dips 1:1

JR, save some beer and wings for me bro.

Day 1-2 of CFJ #9 beginner's routine.

400m - 2:00 min (I'm using a treadmill, set on 8.0 mph, go .27 miles).

Got my wife to sort of work out with me, and the neighbor's daughter wanted to exercise to so my warm-up wasn't as intense as it needed to be. Still, if my wife keeps it up then it's worth it.

11:16 not as Rx'd
I read the WOD and "conveniently" missed the part about ring dips
Ouch...thank god!

65# HSC
HSPU w/ feet on smith rack
95# DL
bar dips

23:53

Max:
11-8-5 (50% volume: rest week)
medium slow pace
non full-rom hspu
12:10

Nicole
21-15-9
60 lb HSC
60 lb Push-Press
95 lb Deadlift
Jumping Negative Ring Dips
19:40

bw 165#

as rx'd with a 22# vest on

12min 35sec

hspu's slowed me down had to do singles pretty much all the way through.

"your mom wants you to do crossfit"

44, 5'11", 199lbs, 4th week of crossfit
tried "porch" scaled down version
12 sets @ ~20mins
--15/9/6 hang cleans @ 95lbs. 1st and 2nd set broken. (more like power cleans...not getting down low enough)
--30/18/12 dumbell press @ 25lbs then 20lbs. 1st and 2nd set broken. (my shoulders must be really weak)
--15/9/6 deadlift @ 185lbs then 145lbs. 1st and 2nd set broken.
--30/18/12 bar dips on gravitron. 1st and 2nd set broken. ended up with half my body weight for assistance.

carol, 40, 5'7", 150lbs
12 sets @ ~38mins
--21/15/9 cleans @ 45lbs. broken set on 1st. (closer to power clean)
--21/15/9 decline pushups.
--21/15/9 deadlift @ 95lbs.
--21/15/9 jumping dips.

Adc 14.07
Troy 17.24
40kg HSC
1/2 ROM HSPU on Hex DB Handles
85kg DL
Ring Dips

Alena 13.53
8kg DBs HSC
Incline Push Ups
35kg DL
Bench Dips

3 rounds
Hill Sprints
5 muscle ups
10 HSPU
30 OHS X 45#

Connor 14:15
Jeff 17:30

Steve Rakow and Scott H thanks for the great info, I really appreciate the help.

As rx'd

28:12

45lb. HGC, s.m. assist HSPU, 65lb.DL,40lb.assist dips...25min. some people at the gym just get in the way. :(

As rx'd but with self assisted hspu's toes on bar.

34:57

Okay, I did all the bodyweight exercises from CF North Level 1 Standards--50 free squats, 10 pushups, 30 situps and 10 (actually 20) sitting knees to chest. 4 down, 17 to go. :)

I know I can't do the pullups, but I'm hoping to knock out as many of these standards as I can so I'll be down to only working on a handful. Looking at 5 of these for tomorrow, we'll see if I feel like it though.

A Noble maybe you can't the WOD without me around. That's so sad :-(

as Rx'd unless otherwise specified

Leighson Tanaka - 9:06
Craig Uchimura - 12:59
Rob Moss - 13:14
Chris Higa - HSPU w/assist 17:47
Jamie Baer - 20:22
Duke Kinney - 21:32
Kamu Carmichael - HSPU feet on bar 24:46

Jiu jitsu after getting over hypoxia.

95# HSC
HSPUs
120# DB Deadlift
Dips

19:33

19:19

Treelizard, I feel misunderstood ;)

Ryan

Age 32
BW 83kg

Time: 32.40

as rx'd except: Squat Rack assisted HSPUs och 3x regular dips instead of ring dips. Bad meeting with Mr Pukie. Sour wibes!!

46 yo
172 #
broken sets: squat clean done as power clean/front squat combo sets of 5-6, hspu sets of 7-8, ring dips 15-6, dead lifts 7-8

time 8:58
subed 3x's dips for ring dips (63,45,27)

New to Crossfit and recovering from ACL surgery.

26 yo
230#
~20min

Regular cleans w/ 95 lb
Plain old pushups
115 deadlift
Gravitron assisted dips

In the few weeks I've been doing crossfit it's done wonders for my BJJ game and cycling. Can't wait until I can do dips, muscle-ups, and HSPU on my own!

Tommy A. 22:37 sub 3X bar dips for rings, assisted HSPU

JT: 28:56 sub 3X bar dips for rings, assisted HPSU

65lb HSC
Subbed 30lb Dumbbells for HSPU
145lb DL
Subbed 2x Regular dips for Ring dips
15minutes

55lb HSC
Subbed 30lb dumbbells for HSPU
135lb DL
Regular dips
30 minutes

32 yom, 5'7" 153#

Running a day late. Had a couple long, long days at work with just enough time to sleep before going back to work again.

~30 min, modified as follows:
88 lb HSC
standing db press w/ 35's
176 lb dl's
and, of course, ring dips

Besides the fact that I did piss-poor, I liked this one. Coach, please let's do this again.

BW 165, age 32

As rx'd: 22:42

I can do the required weights now, I just can't do them fast yet.

23Y.O., Bwt.151#

CFWU

Round 1: 21x95# HSC, 21xHPU (assisted: legs against bar), 15x185#+6x135# DL, 21 Regular Dips (Gravitron @ -50#)
This first round, I was doing my Hang squat cleans and my Deadlifts one at a time. I think I need to lower the weights in order to do my reps mroe quickly. I did this with my last 6 Deadlifts, which I was able to do with a break of only 1-5 seconds between.

Round 2: 15x65# HSC, 15xHPU (assisted), STOPPED

My time for this one was 56:45. I'm not up to CrossFit par yet. I'm going to lower the weights next time by approximately 1/3 in order to be able to do the rounds more quickly. I believe this will help me get more out of the timed workouts.

22:15 as rx'd.....not as good as I thought I'd do, but great workout.....

21-15-9

95 lb. Hang squat clean
135 lb. push press
185 lb. Deadlift
Dips

23:22

21 70-pound HSC's
21 135-pound deadlifts
21 60-pound shoulder presses
21 -150-pound dips
15 70-pound HSC's
15 60-pound shoulder presses
15 135-pound deadlifts
15 -150-pound dips
09 70-pound HSC's
09 135-pound deadlifts
09 60-pound shoulder presses
09 -150-pound dips

37 minutes, including about 5 minutes setting and resetting weights.

15:07, 1 foot hooked on smith machine. Nice red spot on my bald melon from rests during HSPU's.

27:25
21-15-9
65# HSC, 25#DB Shoulder Press, 155# DL, Ring Dips w/tubing
75# HSC, 25#DB Shoulder Press, 165# DL, Ring Dips w/tubing
95# HSC, 25#DB Shoulder Press, 185# DL, Ring Dips no assist full ROM.

Re-racking kills, need another bar!

29 yo weight down to 192!!! Started CF at 206 End of June!!!
Did brand-X pack scale

3 rds of 21, 15, 9 of

65# HSC
Hand Stand P-Ups (Feet hooked high on the squat rack)
135# D-Lift
Dips (Doubled up on bar dips (42, 30, 20)

27:10

Better time than I expected, worse time than I wanted.

N 29:42 (70# HSC, 115# DL, all else as Rx'd)
J 20:27 (As Rx'd)

Made it through the first round and the 3/4 of the second round. Too dizzy to continue by the time I got to the second round of ring dips.

75# Clean/105#, quickly changed to 95# DL/toes on Smith/regular dips. Went for max Met-con

19:50

Followed by giant bellowing YES that I broke 20:00. Earned some pretty weird looks!

D.

got to it today, lack of time and energy did bar dips only 1x rather than 3x, 19:32
also, did the pu's with feet on bar, at an angle rather than completely inverted

~26 min.

Full squat
HSPU to 6" target
1x bar dips + 16# assist

Age 29 Bwt 200
Subbed 50lb weighted dips for ring dips
All else as rx'd
29+31

32:18

Subbed to 90# HSC's for convenience.
Subbed 40# db shoulder press for HSPU's.
Otherwise as rx'd.

Sore shoulders

HSC 65#
HSPU feet on the wall
DL 135#
DIPS no rings and most of them were assisted. Failure three times in the last set
BW 175#
15:15

as rx'd

12:52

HSC: broken 13-8, 9-6, didn't break last 9
HSPU: broken on all...did one extra on the last round
DL - straight thru
Ring dips: first time doing ring dips for time/speed, much harder than the 3x sub

18:40 as RXed

33:30

Used smith machine on the HSPU. Did 2x bar dips.

Regular PushUps rounds 2 & 3
155 Dead Lift

40:00

19:53 as rx'd

9/14/06

Three rounds, 21-15-9, reps, for time of:

95lb hang squat clean
handstand push-ups
185lb deadlift
dips x 3 rx'd reps

14 mins, 32 secs

29:21

didn't finish the last set of deadlifts or HSPU. Gym closed on me.

37 minutes.

cheats: pushups from bench, dips supported and only 1x.

95# hang squat cleans as rx
assisted hspu (3 unassisted)
115 # deadlifts
dips
about 35:00

Back after a little active rest where I focused exclusively on O-lifting. Lots of fun. Did today's WOD 'comeback' style as prescribed, 18:12, but HSPUs still not full depth (but surprisingly improved after my absence).

Tariq

CFWUx3 (sans dips)
19:55
Worked out with Rick Ihrie at station 31 today! Thanks again Rick! Got to work on my muscle ups afterwards :) (Did 2 muscle ups again, if I wasn't so tired from the WOD I would have tried more).
WOD completed full sets of HSC - 21 and 9, DLs 9, all other sets broken

Age - 37

Lbs - 175

As rx'd - 13:17

Sub'd regular dips for rings

30"00
HSC- 60lbs
HSPU- smith machine assisted
Deadlift- 135lbs
Dips

sub
assisted HSPU
1 x bar dips for ring dips

23:51

Paul:
Done on Friday
Sub Self Assisted HSPU
18:03

23:40
40# dumbbell shoulder press instead of HSPU.
Regular Dips, 2 X specified quantity.

First WOD after 2 weeks off..I'll never make that mistake again (taking time off).

19:36

As Rx'd
17:16

Modified
bw =197
Hang Squat Clean - 115lbs
Standing DB Press - 45lb DBS
Deadlift - 205lbs
Weighted Parallel Bar Dips - 25lbs
Time = 15:45

cfwu x 2 minus dips
21-15-9 reps of
95lb hang squat cleans
HSPU (squat rack self assist)
185lb deadlift
parallel dips (no rings at work)

time 30:30

BW 128

30kg HSC, 10kg DB press, 50kg DL, assisted ring dips

24:00

faintable...
first time using rings and that was fun! a huge guy was playing with the rings in between my sets and i was watching just in case... (they're precious!)

running a day late

BW 170lbs
21, 15, 9 reps of
95lb hang squat clean
HSPU w/ feet on wall
185lb deadlift
parallel dips reps of 42,30,18 (no rings at gym)

Time 14:02

21, 15, 9
95lbs cleans
~70' decline push-ups
165lbs DL
ring dips
Time: 18:53

44:46

21-15-9 reps of
75lb hang squat cleans
HSPU (some partial rom; mostly negatives)
165lb deadlift
3 parallel dips subbed per ring dip

21-15-9
95# hsc
95# shoulder press
185# DL
regular/ring dips
too long...
45 min

Age 50/BW 240#
21/15/9
95# cleans
subbed elevated leg pushups
185# Dead Lifts
subbed BW dips 3:1
25:04

mod'd lots:
HScleans as rx'd @95
HS pushups: legs elevated on bag set 1 broken
dL: 135 (back still recovering from DL last week)
Ringdips: did dips x 3 sets of max (1: 14,9,8; 2: 14,6,7;3: 10, 6,5)

19:00 using 65# for HSCs, 95# DLs.

29:45

Everything was pretty legit (weights as RXed, good cleans) except the HSPUs. Toes were hooked over the fence and I definitely used some toe "muscles" to help me up from time to time.

cfwux3
sub'd shoulder press after rd 1
sub'd 25lbs weighted bench dips

14:47

21:53

First WOD that I have done in a lil while. Time to get back on it. I am gonna be soooo sore.
Cleans - 55lb
Deadlift - 120 lb
subbed double jumping ring dips

46:51 as rx'd...HR avg 150, max 170
HSPU's self-spotted against side of squat rack. Between those and the rings dips (just got the rings recently), I'm getting all kinds of crazy looks at the gym. Already had three guys attempting the ring dips though!

15:46 Mins as rx'd

BW 190

As Rx'd (on my new homemade rings, no less): 13:32

cfwu x 2
19:10
Assisted HSPU
Thanks Dougie, for the tail wind!

15:38
posted a little late wasn't near a computer

22:14
been offline a few days-- did this on the 14th. horrible intensity; HSPUs still slowing me down.

Modified the workout a bit -

40 lbs HSC
Assit HSPU
60 lbs DL
Reg. bar dips (x3)

Bw 205
44 yr
29:30 as Rx'd
Ran 4 mi. to the club and back home.

I got through two and a third rounds and then got kicked out of the climbing gym because it was closing. Always seem to start a little too late. Only used the 45# bar for first set of HSC's to get used to the technique, since I'd never done them before. Moved up to the 95# for the second set. Also only did 15 and 12 reps for the sets because I was already wasted from the cardio boxing class and was assisted on the hspu's. Just trying to get used to the additional stress of the WOD, then I'll be able to adhere to it strictly. Thanx for the awesome workout assignments.

27:00 with mods
Used 2-40# DBs for HSC
Used 2-40# DBs push press for HSPUs (LH shoulder still tweaked)
170# Fat bar DLs
2x Bar dips (42-30-18) for ring dips

22ish

21-15-9 reps of:
Pushup
55# Military Press
55# Deadlift
Bar Dip

28:00 as rx'd

HSPU of rack 2x1 dips
27:37

26:51

21/15/9:
95# hang squat cleans
30# db presses
185# deadlifts
parallel bar dips (x2)

16:45
Dips were standard, not ringed, in addition alot of my cleans were of the power type. Jetlagged; just got in from Austria. HSPU were done to a height of 6" off the floor.

15:02 as rx