October 4, 2006

Wednesday 061004

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.


Enlarge image

Coach and Sage Burgener. In the landing position of the split jerk the front knee is above or slightly behind the ankle; the hands, crown of the head, spine, and hips are in perfect alignment; and the back heel is up, even turned out slightly, with a slight bend in the back knee.

Posted by lauren at October 4, 2006 6:16 PM

This WOD looks savage -- I can't wait ;-)

(Sage looks like the Mike's Gym crew is about to analyze her to death!)

Comment #1 - Posted by: Tim T at October 3, 2006 6:23 PM

Holy smokes that guy moves fast!

Comment #2 - Posted by: gaucoin at October 3, 2006 6:25 PM

That picture freaks me out, especially because the third Coach B. has no legs.

Comment #3 - Posted by: Nick C. at October 3, 2006 6:25 PM

My typical sub for back extensions is goodmornings with an oly bar. Should I add 25 pounds to the bar or just use the bar?

Glute-Ham Developer is about a week away!

Comment #4 - Posted by: SFC at October 3, 2006 6:33 PM

Got my Powertech Power Rack today! Kick ass!

Comment #5 - Posted by: NAVAFIT at October 3, 2006 6:35 PM

This is gonna be fun. First time working on split jerk.

Comment #6 - Posted by: Travis L @ Prosperity at October 3, 2006 6:35 PM

If anyone could explain the split/jerk to me Id really appreciate it. Thanks. Its probably a dumb question.

Comment #7 - Posted by: Nivek at October 3, 2006 6:45 PM

Split jerk: pop the bar up with hip extension, whilst diving underneath it in a mild front split.

In other words, do what Sage is doing and park your locked arms under the bar as it becomes weightless and starts back down (having been popped up by your hip extension). I would suggest thinking about this as "how can I get underneath, and then lock out, a weight that is much too heavy for me to press?"

With that in mind, the question answers itself.

Comment #8 - Posted by: Tim T at October 3, 2006 7:00 PM

Split jerk: pop the bar up from the racked position (ie. the position you find yourself in after having performed a successful power clean), using an explosive hip and leg extension to drive the bar up, whilst diving underneath it into a mild front split. Your arms are locked when the bar resumes its natural downward motion, which allows you to support much more weight than you likely could press.

In other words, do what Sage is doing and park your locked arms under the bar as it becomes weightless and starts back down (having been popped up by your hip extension). I would suggest thinking about this as "how can I get underneath, and then lock out, a weight that is much too heavy for me to press?"

With that in mind, the question answers itself.

Comment #9 - Posted by: Tim T at October 3, 2006 7:02 PM

As I learn more about the functional aspect of training I wonder why we do such an isolated exercise of back extensions. Wouldn't good mornings or straight leg dead lifts be considered more functional. I believe one of Rippetoe's(sp? please forgive me for any misspelling)conditions is that the feet must be on the ground.

Comment #10 - Posted by: SFC at October 3, 2006 7:12 PM

comment #10: " I believe one of Rippetoe's(sp? please forgive me for any misspelling)conditions is that the feet must be on the ground."

So then ring dips, pull ups, muscle ups, rowing are out? Sounds like typical nonsense to me.

If you want to do good mornings, go for it.

Comment #11 - Posted by: Jacko Jackson at October 3, 2006 7:22 PM

Very cool photo and workout.

Comment #12 - Posted by: nicole at October 3, 2006 7:31 PM

Well, I think it could be argued that dips or the arms version of the squat, it certainly is a multi-joint motion, as are pullups, muscle ups, and rowing. Back extensions however are not a multi-joint, or compound, excercise.

Comment #13 - Posted by: SFC at October 3, 2006 7:34 PM

Backextensions are safe. All straight legged deadlift and good mornings are good for is a herniated disc

Comment #14 - Posted by: mmc at October 3, 2006 7:41 PM

I can't support the back extension in any way except to say that it is no different than a sit-up in that it has a target muscle (erector spinae) and several syngergists (gluteus maximus, hamstrings, adductor magnus).

Comment #15 - Posted by: brendan s at October 3, 2006 7:43 PM

The pic represents the exact feeling you have working with Coach B.

Comment #16 - Posted by: Jeff at October 3, 2006 7:45 PM

comment # 11: i don't think SFC's comment is nonsense...

ring dips, pull ups, muscle ups, and rowing are functional because they imitate everyday movements.

back extensions aren't as functional, but i suppose, like KB swings, they're good for keeping heartrate up in metcon workouts.

Comment #17 - Posted by: David Aguasca at October 3, 2006 7:45 PM


Demonstration of the split jerk.

Comment #18 - Posted by: Ken Davis at October 3, 2006 7:45 PM

#10 SFC - possible explanation....
...due to the nature of CrossFit and it's reliance on core strength and stability the back extension is one of the few exercises that engages the lower back, allowing sufficent development there, without firing off the entire posterior chain. I feel good mornings in my hams more than my lower back, same thing for stiff-legged deadlifts.... just my .02
p.s. I'm doing back extensions off a 45 degree roman chair, not a GHD; that might change my entire prospective.

Comment #19 - Posted by: Travis L @ Prosperity at October 3, 2006 7:49 PM

"Back extensions however are not a multi-joint, or compound, excercise."

The same can be said for stiff leg deadlift and good mornings.

You're over thinking this stuff kid. Just do as your told and that will be fine.

Comment #20 - Posted by: Jacko Jackson at October 3, 2006 7:56 PM

In my opinion any bodyweight excercise that can get your heart rate up is functional.

Comment #21 - Posted by: Maximus at October 3, 2006 7:57 PM


I did not intend to start an argument but rather was asking questions, which is exactly what we should be doing here. Mindless is not a sought after attribute for a crossfitter, that much I have learned here.

Comment #22 - Posted by: SFC at October 3, 2006 8:13 PM

Comment #14, I'm hoping someone more eloquent than me roasts you for that one. Anyone here from Westside Barbell?

Comment #23 - Posted by: gaucoin at October 3, 2006 8:23 PM

maybe not good mornings, but stiff-legged deadlifts are multi-joint...your shoulder joint is involved, as are your finger joints.

and i don't think we should always do what we're told. it's good to ask questions...just not too many, right? ;)

Comment #24 - Posted by: David Aguasca at October 3, 2006 8:27 PM

#14 you're way off base. Same thing could be said about a deadlift, but I doubt you'd find anyone here who would say that.

Comment #25 - Posted by: Mario RAmon at October 3, 2006 8:34 PM

Comment #10 - Back extension employ many joints so I'd argue it's not an isolation exercise. The problem is you're maybe thinking of the spine as 1 joint when it is many joints (each not very mobile until used as a whole).

Granted, I didn't think of that till you asked so pardons if I'm completely wrong.

Comment #26 - Posted by: Nuke-Marine at October 3, 2006 9:12 PM

Great workout and variation
I took my time to praticing techneque
around 25min

Comment #27 - Posted by: Mick S at October 3, 2006 9:34 PM

this one looks tough! I can't wait to drop the weight on the third round of overhead squats!

Comment #28 - Posted by: Aaron at October 3, 2006 10:34 PM

43:13 as rx'd

Comment #29 - Posted by: Bighungry69@prosperity at October 3, 2006 10:49 PM

bwt 239 52:12
Not the most pleasant experience in Crossfit history.

Comment #30 - Posted by: Travis L @ Prosperity at October 3, 2006 10:51 PM

Coach is damm fast... :o)

Comment #31 - Posted by: Petr at October 3, 2006 11:43 PM

You know how some days you get to the gym, and you think 'If wanderlei silva walked in, I could show him a thing or two'?

Today was not one of those days. I couldn't feel more beaten up if I was a ginger stepchild. 30 minutes and all weights apart from B/E scaled - for OHS it was bar only. Still, the movements are slowly coming together, and if it's difficult, it must be good for me.

Comment #32 - Posted by: Nick K at October 4, 2006 1:01 AM

21:40 as rx'd, didn't have it today, pukie whole time

new PR though - lying on back staring at ceiling fan after - 8 min, 25 sec

Comment #33 - Posted by: OPT at October 4, 2006 3:10 AM

Not my day.
Only 2 rounds in 25 min. OHS 30 kg. Push-jerk instead of split-jerk. Pull-ups and 30 sek L-sit.

Comment #34 - Posted by: J R-o-C at October 4, 2006 3:17 AM

my L-pullups need work..they were esp. tough today

Comment #35 - Posted by: dj haus at October 4, 2006 3:31 AM

Question regarding Split Jerk. From the sounds of the explanation you bring the bar up from the floor doing a power clean before doing the Split Jerk. Or do you get your bar from the rack up at shoulder height then do the jerk?

Comment #36 - Posted by: Jeremy at October 4, 2006 3:47 AM

this might be dumb but is the three rounds what's explained on the WOD or is it 3 rounds of each thing?

Comment #37 - Posted by: M Mac at October 4, 2006 3:47 AM

"Back extensions however are not a multi-joint, or compound, excercise."

Have you ever seen a spine? Plenty of joints in there, in addition to being a motion of extension through the hips.

Comment #38 - Posted by: jared b at October 4, 2006 3:50 AM

Comment #36 -- split jerk from the racked position

Comment #37 -- one round starts with overhead squat and finishes with back extension. Then you start over again with overhead squats to back extensions (round 2). Do it again, round 3.

Comment #39 - Posted by: charlie at October 4, 2006 3:55 AM


This may be obvious, but overlooked. The back extension is done on a Glute-Ham DEVELOPER. Though it may seem an isolation exercise for the back, I'd bet the glutes and the hams are being developed.


Comment #40 - Posted by: MCORRY at October 4, 2006 5:46 AM

Age 29 Bwt 200
Did NOT have the juice for this workout today, didn't take rest day yesterday and in retrospect I should have.
Got only one round in (11+18) subbing 45lb o-head squats instead of 95lb, otherwise as rx'd. Finshed with some work on the parallettes (L-sits and tuck planches).
Will try this one again later!!

Comment #41 - Posted by: NAVAFIT at October 4, 2006 5:52 AM

Sub'd Oly Bar for 95 pounds
Sub'd Supermans for Back Ext.

Otherwise as rx'd


bwt 173

Learned a few things today.

1) Clear your head before you Jerk. Took a hard hit to the nose from the bar, it's amazing how much force can be generated in a few inches. Nose very swollen right now and was bleeding some.

2)Supermans and Back Extensions are great for getting that feeling of locking out the back for squating and DLs.


Comment #42 - Posted by: SFC at October 4, 2006 6:02 AM

Get some, Sage! And as for three Mike Burgener's...well, if we could only be so lucky.

Comment #43 - Posted by: Carla McDonald at October 4, 2006 6:14 AM

"They" cloned Coach - Oh NO!
Heaven help us all... what's next - Fat Fran x 3?

Any thoughts out there about diving into this WOD after being out with the stomach flu for the past four days? My legs are gone!


Comment #44 - Posted by: Chris in Ottawa at October 4, 2006 6:20 AM

The coach is all over it in that picture. Sage is a trooper..thats pretty tight scrutiny. That is my first picture of coach and he looks like he means business.


Comment #45 - Posted by: ricky at October 4, 2006 6:24 AM

2 Rounds, 25:25
This is the first WOD I couldn't complete. No excuses, just couldn't do the 3rd round.

Comment #46 - Posted by: jayl at October 4, 2006 6:28 AM

how is the split jerk different from the push press..is it the leg extension.

go easy i am still a rookie.


Comment #47 - Posted by: ricky at October 4, 2006 6:32 AM

32:10 as rx'd.....one heck of a great workout; I'm sitting here in my office still shaking an hour later......

Comment #48 - Posted by: BobM at October 4, 2006 6:45 AM

Sub'd 35# for o/h squat
need to work on L-shape, more of a S-shape

otherwise, as rx'd

This one seemed much harder than the last CF500, even if pukie was present last time and not this. Heavier vs. faster? I wonder?

Comment #49 - Posted by: Nature Boy at October 4, 2006 6:50 AM

as i am reading some of these times i don't think that i did the three rounds correctly?!

Female- 148 lbs.

OH squats- 45 lbs. x 15
L-PU's- feet on box at 90 deg. x 15
Split Jerks- 45 lbs. x 15
Knee to Elbows x 15
Back Extensions x 15
3 ronds = 10:36 min.

even with the subs, that seems really fast? i don't think that i would have been able to finish doing the real weights... is that more of the point?

Comment #50 - Posted by: tat2ber at October 4, 2006 6:52 AM

added 10 40 yrd. sprints in max time 10 sec. just for s@&!s and giggles! :)

Comment #51 - Posted by: tat2ber at October 4, 2006 6:53 AM

23:58 as rx'd

Comment #52 - Posted by: paulw at October 4, 2006 7:06 AM

that picture is a lifter's dream come true; but it's sage's worst nightmare....

Comment #53 - Posted by: gregEverett at October 4, 2006 7:06 AM

Elbow problems will keep me outa this one. Cleans hurt!

Instead. Ran a mile. 30 PUs; 30 Ring Dips; 45 situps. Hopefully another couple of days and I'll be back in the saddle.

Comment #54 - Posted by: Chris.Mich at October 4, 2006 7:07 AM

CrossFit Fairfax

As RX'd 15:42

full ROM on all exercises, awesome w/o

Comment #55 - Posted by: JeffT at October 4, 2006 7:09 AM

24:14 - 65# OHS, split jerks and hang squat cleans. OHS and squat cleans butt to ankles. Back extensions with 25# done using no momentum. Shoulders/traps/glutes/hams and grip feeling this WOD.

Off to do 10 minutes of up and down hill sprints.

Comment #56 - Posted by: kelly moore at October 4, 2006 7:12 AM

#50 tat2ber:

Sounds like you did it correctly with the possible exception of omitted hang cleans before back extensions? Based on other's times, perhaps you scaled back a little too much, but it depends on your strength and experience with some of these movements (OHS, split jerks, cleans). When scaling, try to balance between a high metabolic intensity without needing to rest/recover too much between or during sets.

I'll try as rx'd, but I know I'll be breaking most or all of the 15 rep sets with weights, especially after rd 1.

Comment #57 - Posted by: ScottH at October 4, 2006 7:16 AM

Age: 41
BW: 161

CFWUx3 minus pullups

As Rx'd: 37:30

this is the first time I've been able to do an overhead squat WOD with the Rx'd weight. Need to work on the full ass to grass drop, but I made it below parallel...

Comment #58 - Posted by: OCMike at October 4, 2006 7:20 AM

wu: w/broomstick, 2x10 [ohs, splt jk, hang (squat) clean], then burgener oly lift wu w/oly bar
rounds: oly bar for first round, 65# for 2 & 3, time 30:36

Comment #59 - Posted by: mfbunch at October 4, 2006 7:22 AM

Three rounds of:
Overhead Squat/front rest squat 95x15
15 pull-ups, some good, several jumping/assisted
Split-jerk 95x15
knees to elbows x 15
hang clean 95x15
25lb back extensions x 15

A very long time.
Somebody make the bad man go away.

Comment #60 - Posted by: ct at October 4, 2006 7:42 AM

400m run
with 45lbs, OHS to Dynamax ball, L-pullups done in singles, knees to elbows in sets of 5, 10lb plate for back ext.

Comment #61 - Posted by: Krista J. at October 4, 2006 7:44 AM

"The omnipresent Coach Burgener." Beautiful work you two.

Comment #62 - Posted by: Cill at October 4, 2006 7:46 AM

Due to time constraints, I was only able to do one round (I'm bummed). I used 55 lbs, rather than 95 lbs for all the lifting, and did un-weighted good mornings for back extensions (only because I only have one bar, and it had 55 lbs on it).

Time for 1 round: 13:59.

Comment #63 - Posted by: Emily at October 4, 2006 7:55 AM

And of course, my pull-ups are kipping/jumping pull-ups.

Comment #64 - Posted by: Emily at October 4, 2006 7:57 AM

After work hours at the gym sure sucks.

Sub'd Oly Bar for 95 pounds
Sub'd Supermans(they suck too) for Back Ext. (I need a GHD)
Otherwise as rx'd


Brilliant WOD as always.
BW 67kg

Comment #65 - Posted by: mrjling at October 4, 2006 8:07 AM

I have a hard time going to parallel and below during my squats without my heels coming up off the ground. Should I only go down as far as I can with my heels staying on the ground, or should I go down farther and roll up on the balls of my feet a little?

Comment #66 - Posted by: bk at October 4, 2006 8:07 AM

Haven't quite master the overhead squat. Anyone have any good substitutions?

Comment #67 - Posted by: Kyle E at October 4, 2006 8:17 AM

Time - 23:16
BW - 120 lb

Used 55 lb for all the lifts. Started with 10 lb for the back extensions on the first set then went to 6lbs cause I could barely lift my arms. The L Pullups were done individually with a lil bit of a jump to get the legs up. Very good WOD!

Comment #68 - Posted by: Deanna at October 4, 2006 8:18 AM

400 m Run + 2xCFWU

3 Rounds
15 overhead squat with 45#
15 jumping L pull-ups (work negative)
15 split jerk with 45#
15 knees to elbows
15 hang clean with 45#
15 GHD back extensions with 10# plate


Comment #69 - Posted by: Leanne at October 4, 2006 8:20 AM

I feel like a total wuss...Maybe not enough sleep (4.5hrs)and unfavorable breakfast (bacon, apple, grapefruit. need to go shopping) Maybe the pizza last night didn't help...but as rx'd 41:09

I guess it was the overhead squats that held me back. Never done them for reps and the traps and neck were dying!

Also, the back extensions were by far the easiest part. My OHS, L pullup, and split jerk sets were extremely broken up after the first round.

Comment #70 - Posted by: Jeff Chalfant at October 4, 2006 8:47 AM

Modified CFWU x 3

3 Rounds
15 OHS 10# DB each hand
15 PU (5 L-PullUp, 10 Jumping)
15 Split Jerk (85# on 1st round, 65# last 2)
15 Knees To Elbow (did jumping PU last round, arms were cooked)
15 Hang Clean 65#
15 Back Extensions 0#


Started with 85#, knew I wasnt going to make it thru after the first round of the split jerk so went down to 65#. This one hurt, humbling.
My OHS suck, form goes early, need to work on it.

Comment #71 - Posted by: Eric Nichols at October 4, 2006 8:48 AM

52 y/o, 154lbs.

Whoa! Not my best morning. Low back very sore after DLs and BEs last cycle. Omitted BEs this time. Otherwise scaled as follows:

OHS w/45lbs
L PUs as rx'd
Split Jerks w/65lbs.
Knees to Elbows as rx'd
Hang Cleans w/ 65lbs.

Comment #72 - Posted by: Charles at October 4, 2006 8:51 AM

Never knew Mike was a triplet.
All this talk of how a good morning or a stiff-leg DL isn't multi joint is wrong headed. Each movement is "multi-joint" as both involve the entire posterior chain. Movements that aren't multi-joint are like curls and reverse-overhead-flying-Batman tricep curls. Can't go wrong with GM's, SLDL's, and back extensions.
It's all good in my 'hood.

Today is my boy's birthday (Caden, he's 5). Last year, BX made up a kids' workout with his name, sort of, on it. Wonder if he gets the honor this year?

I'll be in the gym tackling this monstrosity while daughter #2 is at soccer practice.

Shame about them Pods yesterday. Please tell me they'll come back. I want us to face them in the LCS.

Comment #73 - Posted by: Ron Nelson at October 4, 2006 8:51 AM

28:16 butt to ankles on OHS,HSC

Comment #74 - Posted by: brent colson at October 4, 2006 8:52 AM

L-ish pull-ups

Learning form

L-ish pull-ups

Standard-setting form

1/2 L pull-ups 1/2 kip+situps

Total slog for me, still gassed at end, forearms burning, good form except split jerk needs mucho work.

Candace: 25 lb weighted pull-up
Sharon: 10 lb weighted pull-up

Comment #75 - Posted by: Maximus at October 4, 2006 8:55 AM

subbed hang power clean for hang clean (i.e. did not squat)...my mistake, fortunate for me!

Comment #76 - Posted by: AFT at October 4, 2006 8:58 AM

Subbed Good Mornings for extensions, used 65lb instead of 95, still learning these lifts. L pull ups getting better, but still not quite Ls.
Time 30:40

Comment #77 - Posted by: jgp at October 4, 2006 9:43 AM

ScottH #57- that is it! i forgot to do the Hang Clean!!!! Damit! Now I feel like a total slack!
Oh, well. I will make up for that tomorrow!

Thanks! :)

Comment #78 - Posted by: tat2ber at October 4, 2006 9:46 AM

36 YOM 190LB

I guess it was a mistake to make up Nasty Girls yesterday. I was offshore fishing on Sunday and figured I would catch up on rest day.

42:06 with sub
Assisted P/U's (70 LB) and L-Sits

Round 1
65 LB Split Jerk
65 LB Hang Clean

Round 2 and 3
65 LB Split Jerk
65 Hang Clean

It turns out I really liked the split jerk. I felt I could have moved up in weight again on the 3rd round but I was trying to go as fast as I could. It is so hard to find that balance between heavier weight and faster times.

My OHS needs a lot of help. I had planned on increasing the weight on it as well but after the first round I decided to move back down to the bar only and keep driving.

Awesome workout!

Comment #79 - Posted by: derek simonds at October 4, 2006 9:47 AM



sub'd 30 pushups for 15 L-Pullups.
- sore bicep tendons.

else as Rx'd


Comment #80 - Posted by: John Messano at October 4, 2006 9:53 AM

Subbed - floor back ext( no weight ), Hang Cl 65lbs, Split jerk 65lbs, OHSQ 45 lbs

29:31 - One BB, so had to switch

Was a beast, did Nasty Girls yesterday.

Comment #81 - Posted by: Wayne at October 4, 2006 9:58 AM

35:49 scaled to 75# for the OHS, hang cleans, etc. Just when you think you've seen everything Coach has in his arsenal, along comes this WOD, which I hereby dub the Fearsome Fifteen. I thought about giving it a try as rx'ed, but the limiting factor for me were 15 OHS which would have taken me forever as rx'ed and destroyed any metcon in this WOD. Even as scaled, an ass whupper. BW:176, YOA:58.

Comment #82 - Posted by: john wopat at October 4, 2006 10:04 AM

CFWU x 3

subbed 65 lbs on the OHS, SJ & HC's.

Blasted through at 30:43. I thought I was moving as my lungs were seared. Time is OK, but not great.

Comment #83 - Posted by: Rob F at October 4, 2006 10:04 AM

Started with 75#. VERY quickly went to OLY bar, otherwise I would never make it back to office. About 1/2 unassisted PU, 1/2 jumping. No time for sits so "L" not addressed.


Really having trouble pushing myself to near failure, exhaustion, or to do heavier weights and go for strength on these. Feels like I'm on cruise control, just kinda maintaining the gains from 9 full months of CF. I'm open to any thoughts anyone wishes to share on this here. I think I'll also look for some help on the board.


Comment #84 - Posted by: bingo at October 4, 2006 10:06 AM

Still nursing my elbow, so I wrote my own WOD:
3 rounds of 33 situps, walking lunges, squats and good mornings. Just under 20 min.

Comment #85 - Posted by: treelizard at October 4, 2006 10:06 AM

Edit #83 - I went out with 75 lbs, not 65.

Comment #86 - Posted by: Rob F at October 4, 2006 10:10 AM

2 rounds 35:57 (15:23; 20:34)

Subbed in 95 lb good mornings for back extensions. All else as Rx'd. All sets broken - but happy with OHSquats - much better form and in sets of 4.

Comment #87 - Posted by: Patrick at October 4, 2006 10:13 AM

Only had 30 minutes to do the workout
2 x through as RXd and then 8 split jerks.

I am sure I would have been in the 40 min plus range.

Comment #88 - Posted by: Mugsie at October 4, 2006 10:23 AM

65# across the board,
20# Good Mornings.


Comment #89 - Posted by: tjo at October 4, 2006 10:26 AM

27 yo, 174 lbs

Time: 36 min

All exercises as rx'd, but only 2 rounds plus OH Squats. Just ran out of time. This one's a monster workout. Thought the L-Pullups would be the hardest part, but I think the knees to elbows wins the award this time.

Overhead Squats were definitely the easiest for me - butt to ankles, unbroken every set. Just goes to show how different I am from most of the other people here.

Biddeford, ME

Comment #90 - Posted by: Alton at October 4, 2006 10:32 AM

Warmed-up with 800m on treadmill
Scaled it big time today:
65lb Shoulder press
15 Knees to Elbows
65lb Front squat
15 Kipping pull-ups (all sets unbroken)
65lb Power clean
15 back extension (all sets unbroken)

Comment #91 - Posted by: brendan s at October 4, 2006 10:33 AM

Not a very good day. Pukie wanted to play, but I didnt let him. 40:30 as rx'd. Question: I have read on other CF sites about "Muscle up drills". I need help with that. I desperately want to learn how to do muscle ups, but dont have the technique down. Where do I look?

Comment #92 - Posted by: Ranger Chappy at October 4, 2006 10:45 AM

Age 34, BW 145

As rx'd:

Comment #93 - Posted by: Shawn B. at October 4, 2006 10:52 AM

2 rounds in 36:57, 85# for second set of OHS, 70# good mornings for back extensions. Thought I was going to finish this, but 2nd set of OHS showed me otherwise.

Comment #94 - Posted by: Sam L at October 4, 2006 10:55 AM

As Rx'd except I didn't go deep enough in the catch on the cleans.


I felt like I could have gone a little faster had I not had to worry about that whole "breathing" thing.

Comment #95 - Posted by: Rook at October 4, 2006 11:07 AM

Two rounds for time of:
45 pound Overhead squat, 15 reps
15 L Pull-ups
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Total time = 28:57

Comment #96 - Posted by: Nicholas Burgett at October 4, 2006 11:08 AM

First time on CF. I see below some explanations of terms, but they are still confusing.

Is there a resource where a guy like me who doesn't know much about working out can find explanations for terms like:

L Pull-ups
Hang Clean
Overhead Squat
Knees to Elbows (doing what, a sit up?)


Comment #97 - Posted by: Brian at October 4, 2006 11:08 AM

Wow, that WOD is as bad as it looks on paper, Pukie chased me the whole time.
23:56 as rx'ed, with the FULL SQUAT CLEAN, AFT!! L-Pull ups and Knees to Elbows done on rings hung about 8' in the air. I'm tall.

Comment #98 - Posted by: gaucoin at October 4, 2006 11:11 AM

#97, this may shed a LITTLE light on your question about EXERCISES.


Comment #99 - Posted by: gaucoin at October 4, 2006 11:13 AM


The OHS is really tough, used just the bar and felt like I was going to throw it through the gym mirror at the bottom...nice! Kept the weight low and got through it all in 35 minutes or so. That was tough, but I can still feel it from this morning!

Comment #100 - Posted by: Ben R at October 4, 2006 11:22 AM

Does anybody know where the Orange County Fire Authority guys and gals are Crossfitting?

I keep looking for some guys to train with and I got nothing!

Comment #101 - Posted by: mike at October 4, 2006 11:42 AM

65#'s 40:00
L-pullups down to one at a time..took me forever but finally am doing them! No grip or shoulders left after this one..

Comment #102 - Posted by: Krista Colson at October 4, 2006 11:52 AM

Got 1 round in 8:22 and had to flee for lecture.

Maybe I'll try this again later (ha! ha!). If it takes animals like OPT about 3x my 1-round time, I must be doing something right.

Either that or cleans really are a lot harder for most people than they feel for me. I actually had to pause in the middle of my split jerks -- with 95# -- how pathetic can one man be?

Catherine also knocked out a round in a bit longer (~15 minutes) with scaled weights. This WOD needs a name, something like Jezebel or Delilah...

Comment #103 - Posted by: Tim T at October 4, 2006 11:52 AM

4th day of stomach flu - not fun. I'm not up to a full prescription of the meds so I measured my doses;

Round 1 - 95lbs (8:04)
Round 2 - 75lbs (9:25)
Round 3 - 55lbs (8:59)


(Subbed in Power-cleans and a 17lb med ball behind the neck on back extn's.)

Comment #104 - Posted by: Chris in Ottawa at October 4, 2006 11:53 AM


Well first day back after being released from limited duty for tearing my hamstring. Easing myself back into the game, one set and one set only as rx'd. Felt good did not want to get cocky.


Comment #105 - Posted by: Danny T at October 4, 2006 11:54 AM

31/ 180

65 pounds instead of 95
could have went heavier on hang cleans and split jerks. 45:30.

Those L-pullups and ohs are not my friends.

Comment #106 - Posted by: Jross at October 4, 2006 11:57 AM

T-Bear in Vancouver
170lbs, 33 Yrs Old, coming off 4 day layoff from cold.

As Rx'd. 36:10
10:20 Round 1
14:10 Round 2
11:40 Round 3
OHS and L-Pullups were the punisher

Comment #107 - Posted by: Patty at October 4, 2006 11:59 AM

Wow, I'm a moron. These days it's easier for me to pull hang squat cleans than to pull hang power cleans, and yet I did hang power cleans today. Durrr... My only excuse is that I was confused from doing 'Nasty Girls' yesterday with HPCs. That didn't help my time *at all*.

Now I'm going to have to follow through on my facetious claim to do the full WOD. (3 rds) I do believe that doing Farmer's Walks after workouts may be a dumb idea; I feel like I got run over by a semi after yesterday's strolls. Perhaps every 3rd WOD, or some such.

Anyone else partake in this wondrous exercise? (Farmer's Walks) I can feel myself getting shorter already ;-)

Comment #108 - Posted by: Tim T at October 4, 2006 12:00 PM

BW 250
age 33

Ugh... made up Nasty Girls on the rest day yesterday and that was a big mistake....

~39 to 40 minutes today. Mistakenly did power cleans like yesterday.

Really wobbly on Overhead Squats for some reason. Had not had that happen before, but shoulder girdle just did not have it today.

Comment #109 - Posted by: jac at October 4, 2006 12:00 PM

Time 32:26 Altered

95 pound Overhead squat, 15 reps BAR
15 L Pull-ups JUMPING PU
95 pound Split-jerk, 15 reps
15 Knees to elbows DID NOT DO
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds GM

Comment #110 - Posted by: tjm at October 4, 2006 12:02 PM

as rx'd
OH squats need work

Comment #111 - Posted by: Nolan at October 4, 2006 12:08 PM

55 lb bar
1st 5 p/u were L, the rest dead-hang

Comment #112 - Posted by: exupNik at October 4, 2006 12:12 PM

27:31, did full cleans rd 1,grip pretty wasted, plus a cold today which I felt only in the breathing.

Comment #113 - Posted by: dan colson at October 4, 2006 12:19 PM

-Used 2 50lb dumbells cause that’s what I have.
-Poor form on Overhead Squat
-Split-Jerk technique is trickier than it looks,
-I should use lower weight to start
-sub. Good Mornings for L PU, Knee to Elbow
-Back Ext. w/ 25lb
Don't recall where I got this, maybe here:

Comment #114 - Posted by: Hugo at October 4, 2006 12:26 PM

did as rx'd except mostly everything broken in to smaller sets
bwt 240 age 31
time: 49:57
some of the times posted on here today are just plain sick. You guys/gals deserve all the props in the world. all i can say is wow.

Comment #115 - Posted by: brian t at October 4, 2006 12:28 PM

Age: 31
Ht: 68"
BW: 240 (25%)

CFWU(10) x3 - 10:41
Rest - 5:21

WOD: BrandX puppy - 3 rounds - 10 45# ovrhd sq., 10 jumping pull-ups, 10 45# split jerks, 10 straight leg raises on dip bar, 10 45# hang cleans, 10 back extensions w/ 10#

Total - 30:58

Forgot to time my round splits. This was a very exhausting work-out, but I still did it too slow. My form on the Oly lifts leave much to be desired.

Comment #116 - Posted by: Nuke-Marine at October 4, 2006 12:35 PM

Used 65# barbell for everything including the subbed good mornings for BE.

Comment #117 - Posted by: b ring at October 4, 2006 12:37 PM

could only do 45# on overhead squat. did 75# on split jerks and clean. no weight on back extensions yet. pretty much scaled everything, and this killed me. can barely type. need to work on L-hangs and knee to elbows.


Comment #118 - Posted by: bsbcoach at October 4, 2006 12:43 PM

Age: 32
Ht: 1´81 meter
BW: 82 kg
Country: Sweden

Time: 23:44

My underarms is really messed up.

Comment #119 - Posted by: Christopher at October 4, 2006 12:44 PM

3 rnds for time:
95lb OHS x 15
L pullups x 15
95lb push press x 15
Knees/Elbows x 15
95lb hang clean x 15
45lb good morning x 15

Comment #120 - Posted by: jpf at October 4, 2006 12:49 PM

Assorted warmup stuff/stretching

BW 125
15x55# OHS
15 L-pullups assisted w/band
15x55# Split jerk
15 K to E
15 HSC
15 BE w/ 25#


Wow. That is an insane workout, and I hope it comes around again. In about a year. I thought I could scale to 65#, then I saw that Kelly had used that weight, and reconsidered. Concentrated on form, and worked the 55# at the expense of some metcon/speed, but my grip and shoulders were so smoked anyhow, I think it was the right speed for me today. Awesome.

Comment #121 - Posted by: Sarah at October 4, 2006 12:55 PM

55 y.o. 154 5'10.

overhead squats with 30lb bar. I'm new to this exercise and working up to higher weight.
split Jerks and hang cleans with 80lbs I was happy I kept 15 min/round. Improved form as I went along inspite of getting tired. Suggests that proper/better form will help compensate for fatique

Comment #122 - Posted by: Ken_Davis at October 4, 2006 1:02 PM

As rx'd 42:43

Comment #123 - Posted by: *****TROOPER***** at October 4, 2006 1:13 PM

26yo 200lbs

light walk warmup

as rx'd in 42:45

that was hard!

Comment #124 - Posted by: Greg at October 4, 2006 1:18 PM

26:34 with mod's
25 lb bar for ohs and push press instead of jerk
15 lb db's for hang clean and back ext's
hanging knee raises for K2E's
110 lbs assisted for chin ups

Comment #125 - Posted by: OPT Mommy at October 4, 2006 1:21 PM

lawdy mamma ain't i glad i scaled. no time, no fuel, whine, whine

2 sets, L pulls and knees to elbows often working negative; 67 lbs/30.5 kilos


Comment #126 - Posted by: Paolo at October 4, 2006 1:32 PM

lil pipe- (first crossfit as a member of hometown gym)
as rx'd (took overhead and split jerk off rack)

39:59.85 (i tried to get under 40...)

Comment #127 - Posted by: PIPER at October 4, 2006 1:32 PM

and one of the many sick elements is that this is a forearm workout!

Comment #128 - Posted by: Paolo at October 4, 2006 1:33 PM

Should this be done straight through, or is there a rest between rounds? I am new and don't knew

Comment #129 - Posted by: Frodo at October 4, 2006 1:33 PM

Ron- You're right, that was a shame. But hey, glad to see you're upbeat about playing the Mets. Especially now that they lost both of their Game 1 pitchers. That would be nice to have an all California NLCS.... But the Dodgers have to get by the Mets first. Oh, what is a Dodger anyways?

CFWUx3 (-PU's)


Looked at the WOD this morning and thought, "That's not too bad. I'll help the guys in Pool Phase and have plenty of energy for the WOD later". After all day in the water, I looked again before I went to the gym.... Pay attention to detail DJ. I missed the part about, "3rds".

Hanging Cleans were mostly Hanging Power Cleans, and L-PU's were about 1/2 W-PU's. Nice one!

Get some, Go again!

Comment #130 - Posted by: DJ at October 4, 2006 1:40 PM

Two rounds for time of:
45 pound Overhead squat, 15 reps
15 L Pull-ups
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Total time = 28:15

Comment #131 - Posted by: Ralph99mba at October 4, 2006 1:50 PM

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

One round for time of:
45 pound Overhead squat, 15 reps: 2,2,2,2,2,3,2
15 L Pull-ups: 3,3,3,3,3
65 pound Split-jerk, 15 reps: 5,5,5
15 Knees to elbows: 9,6
65 pound Hang clean, 15 reps: 9,6
15 Back extensions, with 10 pounds: 15

Time: 27:27 First day back after a week off…

Comment #132 - Posted by: Sesoku at October 4, 2006 1:55 PM

42 yoa, 179 lbs.
CF w/u minus pullups.

As Rx'd, 37:05.
Except for back ext.'s, all sets broken like last year's candycanes. Hell of a workout.

Thanks Coach and Lauren.

Comment #133 - Posted by: Mark Sampson at October 4, 2006 2:01 PM

This one was... I don't have the right adjective.

Subbed 55# for first round for all weighted exercises, 45# for rounds 2 and 3
15 jumping pull ups + 15 situps
tried GHD sit ups (failed) for K2E, so subbed anchored sit ups for K2E
ROM for back extensions very small but used the 25#

Time- 36:05

All in all I didn't think I was going to finish. ROM in OHS was limited. In round 2 started to get a thumping headache and Pukie came around in round 3. Guess I'm dehydrated. Also still averaging about 4 hours of sleep a night, but night before last only 1 hour. Insomnia sucks.


Comment #134 - Posted by: jknl at October 4, 2006 2:04 PM

N is sick with a cold
L is buried under homework


Comment #135 - Posted by: jknl at October 4, 2006 2:05 PM

As Rx'x 27:39
Age 23 btw 235

Comment #136 - Posted by: Minks at October 4, 2006 2:06 PM

Dodger: one who avoids the trolley as it passes in the street and he is jaywalking.
See also, one who plays for one of the most storied franchises in baseball.

alt: one who avoids a draft.

Also, one who unfortunately is losing to the Mets.

Comment #137 - Posted by: Ron Nelson at October 4, 2006 2:16 PM

big pipe: bw 170 disappointingly only got in 2 rds, 28:30....brutal, shouldve utilized my rest day better, and taped my hands. subd 95# bent knee good morning for back extensions, afterwards did some HSPUs

Comment #138 - Posted by: piper at October 4, 2006 2:22 PM

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Push Press, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds (Roman Chair)


Should have done the BrandX Pack workout.

Comment #139 - Posted by: Neil at October 4, 2006 2:28 PM


Everything broken, but as Rx'd. 31:20.

15:00 of that was L-Pull-Ups alone...I hate them so much...

Comment #140 - Posted by: Jesse Woody at October 4, 2006 2:29 PM


Tough one. Didn't finish. Felt dizzy and sick.

2 rounds
26:07 with total weight of 65lbs.

Comment #141 - Posted by: AdrianB at October 4, 2006 2:38 PM

WU 1/2 mi walk on treadmill
WU OHS/PC/SJ/PU oly bar
BWT 167
subbed w/65#
1st as rx'd
2nd rd partitioned OHS/LPU/SJ/KtoE/DE
3rd rd partitioned OHS/LPU/SJ/KtoE

Comment #142 - Posted by: TJ at October 4, 2006 2:41 PM


77lb Barbell exercises
All the rest as rx'd


Comment #143 - Posted by: peterh at October 4, 2006 2:45 PM

34 minutes
OH Squats @ 45lbs because my form still isn't where it needs to be
Rest as Rxed

Comment #144 - Posted by: Chris at October 4, 2006 2:56 PM


Comment #145 - Posted by: shawnT at October 4, 2006 2:59 PM



WOD 52:54

Extra: BS 215lb x 5 x 5

OHS are getting better, still ugly ...but better.


Comment #146 - Posted by: Kevin Rogers at October 4, 2006 3:13 PM

What the heck was THAT!?
Age - 47
BW - 165
Subbed 45lbs for OHS and 90lbs straight legged DLs for extensions. 37:20. Owie.

Comment #147 - Posted by: MikeT at October 4, 2006 3:19 PM


Looks like I win the slow trophy! Nobody over 50min, but me. I'm so proud. Slow, but Proud.

Tim- aye, we use to do farmers walk with railroad ties. We'd screw 1"inch handles onto a pair of ties and layout a 100' for a down-n-back sort of thing. They are around 175lbs each for a 350lb total. Crowds loved it!

Over 300' is the challenge. You watch a guy get out to 280-290 and his whole-body starts to turn to jelly. Legs get weak, mind goes blank, wobble happens,... then grip give way. Fun stuff.


Comment #148 - Posted by: Kevin Rogers at October 4, 2006 3:28 PM

not fun


Comment #149 - Posted by: dal at October 4, 2006 3:35 PM


scaled to 65# bar for lifts and bw back extensions on the GHD. Still leary of tearing up my lower back on that thing until I have it a little while longer and can improve my rom. Otherwise, awesome workout!

Comment #150 - Posted by: Steve Rakow at October 4, 2006 3:35 PM

cfwu x 2
OHS w/ PVC (shut up Peterson!)
Rest as rx'd

Comment #151 - Posted by: rick ihrie at October 4, 2006 3:37 PM

49:55. Ouch, OHS's kicked my butt as always, but at least I did a semblance of them with rx'd weight. Subbed good mornings with the 95lb. bar, nowhere to do back ext. Did not have it today, and this one worked me. Get some...

Comment #152 - Posted by: FireSmac at October 4, 2006 3:39 PM

As written... 24:41

Cleans were hang squat cleans. Good WOD.

Comment #153 - Posted by: Mel Jenkins at October 4, 2006 3:49 PM

as rx'ed


Comment #154 - Posted by: steven stackpole at October 4, 2006 3:54 PM

As prescribed, 20:15

Comment #155 - Posted by: Paul at October 4, 2006 3:56 PM

BW 60kg

OHS 30, 20, 20kg
15 JPUs + 10s L-sits/tucks
Split jerk 30kg
15 KTEs
HCs 30kg
BEs 10kg


Comment #156 - Posted by: Alicia Zhuang at October 4, 2006 4:01 PM

whoops OHS 30, 25, 25kg

Comment #157 - Posted by: Alicia Zhuang at October 4, 2006 4:01 PM

25-OHS 45lb
15 Knees to Elbows
25-Split Jerk 45lb
15 Knees to Elbows
25-Hang Clean 45lb
15 Back Extensions 25lb plate


Comment #158 - Posted by: Denise at October 4, 2006 4:03 PM

Starting back today from a couple weeks off. I've been rehabing ribs, hamstring, rotator cuff and tricep pull. Used 75# and did 2 rounds. Didn't want to push my luck. Most of my parts stayed in place.

Comment #159 - Posted by: Jim D at October 4, 2006 4:04 PM

95# for 1st rd and 65# and jumping kte's for 2nd and 3rd. 45 degree extensions.

Comment #160 - Posted by: Redding Mark S at October 4, 2006 4:08 PM

Those OHS's are killer - every time I do them I have more respect for Coach B and crew

Comment #161 - Posted by: Bill H at October 4, 2006 4:09 PM

Ben: 29:34 (OHS and HSC to dynamax ball)

Comment #162 - Posted by: USMC Denver at October 4, 2006 4:17 PM

Didn't time. Around 45 min

13 60 yd sprints before

Subbed 45lb. OHS (finally getting good depth)
Back Ext. on Physioball
All sets broken after round 1 except OHS

Sick workout

Comment #163 - Posted by: Nate B at October 4, 2006 4:18 PM

Julian: 23:24.3
Me: 23:50.2.

Comment #164 - Posted by: brendan melville at October 4, 2006 4:19 PM

first day x-fiting. thought i was in shape, that thought it long gone. fell short of expected performance. excited for things to come.

Comment #165 - Posted by: CL at October 4, 2006 4:27 PM

CFWU x 2


Comment #166 - Posted by: Eric at October 4, 2006 4:29 PM

30 minutes

Used 45lbs for all the weights and subbed unweighted good mornings.

Comment #167 - Posted by: erik_b at October 4, 2006 4:34 PM

bw 165#

as rx'd 13'18"

great workout. Loved this one. really had to push. I think I went a little fast throught the slit jerks, still went to lock out of elbows.

Comment #168 - Posted by: bridges at October 4, 2006 4:41 PM

as Rx'd, 35 minutes. even factoring in the time lost waiting for the weiders to finish doing their cable flies so i could get up on the pull-up bar, i still don't know why this took me so long. can't remember the last time i had to not only break up my sets, but sit down and suck wind during the breaks. dang.

Comment #169 - Posted by: dammit at October 4, 2006 4:41 PM


OHS with bar
Tuck pullups for L's
Good mornings for back extensions

used chalk for the first time... makes a huuuuge difference

Comment #170 - Posted by: Bradford at October 4, 2006 4:41 PM

65# bar
15# b.ext
37:33 broken everything except b.ext.

Comment #171 - Posted by: Sue Ady at October 4, 2006 4:43 PM

as is 31:23

Comment #172 - Posted by: clayton thomas at October 4, 2006 4:45 PM

1.1 rounds rx 95# (25# BE)

15 min

Comment #173 - Posted by: Franklin O at October 4, 2006 4:52 PM

In case you're wondering why the wind is out of the west, it's because of the huge bucket of SUCK that I opened today!
Subbed empty bar for all exercises, otherwise as rx'ed...the whole freakin' thing felt uncoordinated and weak. Bad day!

Comment #174 - Posted by: Josh L at October 4, 2006 4:52 PM

27 yr F
wt: 103lbs

time: 32:11

subbed push jerk for split jerk, 45lbs ohs, push jerk, and hang clean. the rest as rx'd.

this really kicked my booty. those L pull-ups were brutal.

Comment #175 - Posted by: nadia shatila at October 4, 2006 4:58 PM


few overhead squats, back squats, front squats, a little stretching......

wod-1 round for time
15x65lb overhead squats
15xL-pullups(feet supported on hanging straps)
15x95lb split jerks
15 Knees-to-elbows
15x95 Hang Squat Cleans
15x25lb Goodmornings

10:20 of excruciating pain and agony

Didn't think I would need to modify weight or rounds. Sadly mistaken. Just felt weak and awful.


Comment #176 - Posted by: MCORRY at October 4, 2006 5:09 PM

42:35 Wow. That was tough. Almost quit after round 2.

Comment #177 - Posted by: shu at October 4, 2006 5:10 PM

2 rounds; focused on form for lifts
15 25# OHS
5 L pull-ups
15 SJ (5 w/ 25#, 10 w/ broomstick to practice jump & landing)
15 knees to elbows (slight jump assist)
15 25# HC (form improving; need real weights)
15 back extensions with 8.5kg wall ball

Comment #178 - Posted by: silence at October 4, 2006 5:16 PM

This might be the worst day of this workout I have had. I had no energy whatsoever. For the first round I used 95, then the second 85, then the third round 65. I subbed assisted pull-ups (115,130,130) and leg ext. for L-squats, 15 reps of each.
Mae-used 65 pounds for all 3 rounds and had me assist her on L-pull-ups.

Total time: 1:03, that is so bad.

Comment #179 - Posted by: Zac and Mae at October 4, 2006 5:22 PM

95 pound Overhead squat, 15 reps
15 seated position Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang Power clean, 15 reps
15 Back extensions, with 25 pounds

Time 31:50

Comment #180 - Posted by: Jeff Richardson at October 4, 2006 5:23 PM

35 mins
olympic lifts broken
65 # ohs 10-5 ea rd.
85# split jerk 10-5 ea rd
65 hsc 10-5 ea rd.
rest unbroken
this was a beast..

Comment #181 - Posted by: dennyy at October 4, 2006 5:25 PM

Wow, this was one of the best ever!!!

Ryan 26/#185 22:12

Comment #182 - Posted by: Entourage at October 4, 2006 5:27 PM

I took WAY too much rest. Did the first round in 4:50. Full squat hang cleans. Total time: 20:20

Comment #183 - Posted by: Anthony W. at October 4, 2006 5:32 PM

BW=150. All the way up to all the way down on all movements. Locked arms on the KTEs. L-pulls were the slowest; my lower back really isn't into them lately.


Sleep depro is taking its toll.


Comment #184 - Posted by: Dan Silver at October 4, 2006 5:35 PM

55 pounds for overhead squat, split jerk and hang cleans
assisted L pull ups

Took way to much rest time, my forearmes were smoked!!!
Also had to wait a while for some people to finish using the pull up bar.


Comment #185 - Posted by: Erin at October 4, 2006 5:35 PM

Good God. Major, major props to anyone who came in under 20:00 as RX'd.

I've got a loooooooooooong way to go!

Comment #186 - Posted by: Maximus at October 4, 2006 5:37 PM

BW 132

Subbed 75lbs for 95 lbs
L-shape more like S-shape with knees bent like sitting in a chair.
Otherwise as Rx'd

Should have tried to use the 95lbs but had a 1.5hr fixed gear bike ride in the morning and was a bit tired. Would have been better to try and fail with the higher wieght.

Comment #187 - Posted by: carl at October 4, 2006 5:41 PM

6'4" 219 # 21yr

Subbed front squats for the overhead (need to work on those alittle more). Everything else as Rx'd for a time of 26:00.

Second week of cross-fit and I've found it is an obsession. I check these comments about 7 times a day just to see what I have instore for my evening.

Comment #188 - Posted by: Kyle E at October 4, 2006 5:45 PM

As rx'ed: 33:36
splits: 8:21, 11:53 and 13:31. I knew I was in trouble 1/2 way through the first round.

Comment #189 - Posted by: sailorcrew at October 4, 2006 5:47 PM

Three rounds for time of:
45 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

*sub'ed 45 for 95lbs

Time: 29:22

Comment #190 - Posted by: Jason P at October 4, 2006 5:48 PM

scaled volume back by 33%:
CFWU(3 x 10)
WOD as recv'd in 15-9-6 sequence
Total Time: 16:49

Comment #191 - Posted by: RobertP at October 4, 2006 5:48 PM

Frank; 26::45 as Rx'd w/ exception of 5 lb for back ext.

Tor; 22::43 as Rx'd w/ 65 lb bar sets/25 lb back ext.

Jad; 35::50 as Rx'd

Good one!

Comment #192 - Posted by: FIBLIB at October 4, 2006 5:48 PM

As RXed.

Total time: 24:13

This one was brutal! Expected to get a sub-20 time but just didn't have the juice to drive harder.

Pukie caught up with me, too. Had a really good heave about 2 minutes after picking myself up off the floor after the workout.

Comment #193 - Posted by: john v. at October 4, 2006 5:49 PM

This one sucked in a good way!
65# bar for OHS and split jerks and cleans, 45# bar for good mornings (no GHD equipment).
Laid out on the floor for a good 5 minutes afterward.

Comment #194 - Posted by: Jim_h2 at October 4, 2006 5:53 PM

25:43 24yrs, 212.5 lbs too much body fat
2 complete rounds, only overheads and pull-ups from 3rd.
45 lb bar instead of 95 lb for all excercises. unweighted extentions.
Only second week doing this, feeling much better.

Comment #195 - Posted by: Joe C at October 4, 2006 5:54 PM

my first day of crossfit - humbling. I consider myself to be in excellent shape but what an eye opener. no results to post as I'm still figuring out these lifts.

anyone know the weight of the little weight set bars? (the Weider ones with the 10 to 2.5 pound iron plates)
thanks in advance.

Comment #196 - Posted by: stuart at October 4, 2006 5:54 PM

Chris - 25:30
65# bar
25# good mornings instead of back extension.

Julie - 34:something
45# jerk and clean
15# goodmorning

kinda like trying to sprint 3 miles. similar time too.

Comment #197 - Posted by: Chris Jordan at October 4, 2006 5:58 PM

20 yrs, 165 lbs

3 rds in 26 min

substituted 65 lbs for 95 on the lifts and only did sets of 10 for everything except pull-ups, which i used minimal assistance for.

Comment #198 - Posted by: Conor at October 4, 2006 6:02 PM


No pull up bar so I subbed situps, though I know it's not really comparable.

45 OHS
95 Jerks
95 Cleans

Comment #199 - Posted by: Adam_B at October 4, 2006 6:07 PM


3 rounds.

Comment #200 - Posted by: Korean Blues at October 4, 2006 6:22 PM

wod as rx'd (w/ s-pull ups, not Ls) 46:45. wasn't sure i could finish. 1st rd in 11 mins. 10 min ellip wu 15/15. hr avg 133, hr max 166. very tough wod. more bent over breathing than usual. even sat down a couple times.

Comment #201 - Posted by: kevin o at October 4, 2006 6:32 PM

3 rds
1: 20 min as rxed
2: 25 min w/ 90 lb bar
3: 13 min w/ 70 lb bar

Comment #202 - Posted by: schactler at October 4, 2006 6:33 PM

Anybody have any tips on the OH Squat. It is very difficult to keep the bar from tipping forward. Is this due to tight lats? My range ROM is crap.

Comment #203 - Posted by: WarriorFitness.com at October 4, 2006 6:40 PM

L & K
K age: 39 bw: 199.5 this am.
- OHSQs are getting way better. Can still go lower but @ parallel now and pretty stable @95. The wkouts last month helped.
-Lpullups were tough. First 4-5 of the set ok. Then form suffered. No jumps though, just starting from standing.
- KTEs were also tough on the grip
-Hcleans were (mostly) to parallel sq. Form suffered end of rds 2 and 3
L (f) age: 35 18:58 working on form with lighter weights (10lbs) and assisted pullups.
High intensity. Good stuff.

Comment #204 - Posted by: Kaala at October 4, 2006 6:52 PM

10/4/06 8:30 pm

Brent & Shane
33:52 23:42

Colorado Springs

Comment #205 - Posted by: Shane Rosselle at October 4, 2006 6:54 PM


L pull ups became partial with just the knees up on the 2nd and 3rd sets.

Comment #206 - Posted by: Deli at October 4, 2006 6:55 PM

Only made 2 rounds. Called on account of darkness, knee pain, dinner, and weakness. This was really tough.

Comment #207 - Posted by: Andrew B at October 4, 2006 6:57 PM

Finished in 37:36, need to work on the L pull ups

Comment #208 - Posted by: Ryan D at October 4, 2006 6:59 PM

This workout was the devil. TWO rounds in about 30 minutes. Boy, I sure regret not working out for most of the summer while I was in Florida...

Comment #209 - Posted by: JBell at October 4, 2006 7:08 PM

#152 - Kevin Rogers - you are the slow one, but not by much. I came in at around 52:20-something. Look way in the beginning. Congrats on getting it done though, that was a rough one.

Comment #210 - Posted by: Travis L @ Prosperity at October 4, 2006 7:18 PM

23 y/o
190lbs and dropping

Rd 1:As Rx'd
Rd 2:10 Reps of all rather than 15
Rd 3:10 Painful reps of everything

This was the first time I thought I was gonna puke haha. Awesome workout!

Comment #211 - Posted by: Ben -Alaska at October 4, 2006 7:20 PM

BW: 170
AGE: 31

WOD: 3 rds in 22:18

what a smoker!! Just finished 15 mins ago almost started dry heaving during the end...agh!!

Comment #212 - Posted by: BrianM at October 4, 2006 7:20 PM

3 rounds for time of PVC overhead squats; beginner pullups; PVC split-jerk; knees up; PVC Hang clean; supermans: 10 reps of each. Follow with 3 max L-sits.

My substitutions:
Overhead squats with broomstick to a 16" box
Pushups on a desk about hip level (I don't have anything to pull on and I figured at least it was upper body)
Split jerks with broomstick
Knee roll-ins on a stability ball (I could only do 7 of these)
Hang cleans with a broomstick
back extensions on a stability ball
The whole thing took about 50 minutes.

I had trouble with the jumps in the last two rounds. When I get to the point where I can't jump or squat, is it any use doing the exercise?

Comment #213 - Posted by: Mary at October 4, 2006 7:20 PM

3 Rounds as Rxd
Should make friends with pukie, he slowed me down a little, kept waiting for him to leave.

Comment #214 - Posted by: JAY M at October 4, 2006 7:29 PM

as Rx'd 19:03

thats one hell of a workout!!

Comment #215 - Posted by: Jon Alexander at October 4, 2006 7:30 PM

160 lbs/ 45 y.o.
subbed 85 lb straight leg dead lift for back ext; other than that, as rx'd. Probably the most brutal workout here yet.

Comment #216 - Posted by: Phil C at October 4, 2006 7:31 PM

feeble attempt at best...no time....didn't finish......technique was horrible!! Trying to cut 2-3 pds in three days has left me on the treadmill a lot. Legs and stamina are shot.....have to make it to friday weigh ins.....was 183 last week.

Comment #217 - Posted by: Tuber at October 4, 2006 7:37 PM

Almost threw up.
As rx'd except L pullups and knee-elbows broken. I can't believe anyone could do this in 20 minutes. My first two rounds took 20 minutes and my last round took 25. Clearly, I hit the wall.

Comment #218 - Posted by: kevin c at October 4, 2006 7:38 PM

65 on all the 95lb exercises. As Rx'ed otherwise. 30 minutes.

Comment #219 - Posted by: J. Addison at October 4, 2006 7:44 PM

bw 175

Think I got another last place, 51 minutes with a scaled version. I was more in the middle on the DL day, but back to the back of the class with this one.

3 rounds X 15 of:
10# dumbell OH squats (felt smart for doing this, as my rom was really good.)
L PUs (glad I've been working on L-sits)
75# split jerk (first time with these)
75# hang squat clean (again felt smart for scaling back, because my rom was really good; wouldn't have got into hole with 95#)
Back extension w 25#

All sets broken except back extensions.

Great WOD--bathed in sweat from this one.

Comment #220 - Posted by: blades at October 4, 2006 7:44 PM

3 rounds of 10
40kg OHS
L pull-ups
40kg Split Jerk
knee to elbows
40kg Hang Cleans
25lb Good Mornings


Comment #221 - Posted by: Karl G at October 4, 2006 7:47 PM

33:03 as Rx'd

still feeling weak and shaky from sick week; not the good weak and shaky after a wod.

Comment #222 - Posted by: a noble at October 4, 2006 7:49 PM

Only had time for 2 rds

Comment #223 - Posted by: chris l at October 4, 2006 7:54 PM

27:30, but only 2 rds. No HR monitor today.
As rx'd w/ power cleans. Not taking yesterday's rest day (did heavy squat WOD and L-sits instead!) took its toll on me. Plus I was lathargic anyway. Good WOD! Will give it hell next time!

Comment #224 - Posted by: Mike Scott at October 4, 2006 8:09 PM

as rx'd

Total 21:09

Comment #225 - Posted by: JackM at October 4, 2006 8:31 PM

29:50, with 45lbs OHS. All else as RXed.

What a killer workout. I felt like I was dragging serious butt, but looking back, I don't know if I could have pushed much harder. I'm really bushed.

Comment #226 - Posted by: David Knutzen at October 4, 2006 8:44 PM

Age 50/BW 240#
This was not pretty!
Plesantly surprised that OHS came the easiest.
"L" pullups were some variation of the alphabet.

Comment #227 - Posted by: stan k at October 4, 2006 8:48 PM

3 rounds CFWU

3 rounds for time of 24:00 ish

did 10 reps of all exercises... kind of a sissy but never have done the split jerk and O.H. Squat.

35 yrs old 205 pounds

Comment #228 - Posted by: Joe A at October 4, 2006 8:58 PM

Could only lift 30kg in the overhead and olympic variants. Had to bend knees in the second set of L pullups.

With changes: 25.59

That hurt my forearms way more than I expected.

Comment #229 - Posted by: Simbob at October 4, 2006 9:15 PM


Staying in hotel so had to use their facility, which is surprising nice, but did need to sub dumbbells for all the lift

Comment #230 - Posted by: jimmiepop at October 4, 2006 9:55 PM

2 rounds not for time of

10 reps using 45 lb overhead squat
5 L pullups
10 reps 45lb split jerk
5 knee to elbow
10 reps 45 lb hang clean
10 back extensions with 10 lb

i am just starting up again after 2 months off to heal from some tendonitis or something that was happening in my right bicep and elbow. I feel good now, but want to start out really really really slow in order to avoid injury...i feel strong enough to do more, but it seems like my joints and tendons always want to flair up just when i'm really getting into it. Anyway, i'm really going to slow it down this time and hopefully can maintain and progress slowly over time, let my joints strengthen, etc. who knows.

Comment #231 - Posted by: jrushton at October 4, 2006 10:04 PM

as Rxed
45kg OHS
L Sits PUs off Neutral Grip
45kg Split Jerk
K 2 E off Neutral Grip
45kg HClean

Comment #232 - Posted by: Adc(CrossfitSydney) at October 4, 2006 10:12 PM

I think I sandbagged a little but still...

L pulls more like H pulls
subbed supermans (no GHD)


Comment #233 - Posted by: Kevin gp at October 5, 2006 12:35 AM


Comment #234 - Posted by: Todd H at October 5, 2006 3:03 AM

51:17 as prescribed

need work on overhead squat (practice snatch) and L pull ups

Comment #235 - Posted by: clementhe at October 5, 2006 4:02 AM

No training for me today.

Comment #236 - Posted by: Johan Nederhof at October 5, 2006 5:00 AM

29:11. 45# for OHS and 65# for HSCs and PJs. Ls were tucks and dead hangs. Used 10# plate for back extensions.

Comment #237 - Posted by: Norma at October 5, 2006 5:19 AM

Scaled weight (45, 45, 65), (45, 65, 65), (45, 45, 45) Used a 10# wt for BE's L-Pullups were with knees bent, feet parallel with floor.

Feeling more comfortable with the OH Squat, still need work on form


Comment #238 - Posted by: Nick at October 5, 2006 6:11 AM


80lbs startin weight.
75lbs for the 2nd round
65lbs for the 3rd round


Comment #239 - Posted by: Edmund Vega at October 5, 2006 6:13 AM

1:00 +

Just did the bar for the overhead squats...and the split jerk...only did about 5 L pullups...this is our first week darn it!

Comment #240 - Posted by: Al at October 5, 2006 7:02 AM

Took a long time.
Warmed up with a mile run @ 7.5

Used 85lb for OHS
Used 65lb for hang clean and split jerk
Able to pull off 15 rep pullups in a single set
15 straight reps on the oly exercises got me exhausted.

Beth used bar for everything.

Comment #241 - Posted by: James W. at October 5, 2006 7:07 AM

Sub 65# for Oly lifts, L-PU degraded to S.

Andy: 30:02
Paul 23:53

Comment #242 - Posted by: paulf at October 5, 2006 7:19 AM

Still recovering from a 3 day Shootfighting (MMA) seminar, I have a few bumps and bruises to show for it.

Only completed 2 rounds before my elbow couldn't take it anymore. Subbed 45lb good mornings for BEs, all else completed for good form.


Comment #243 - Posted by: J Jones at October 5, 2006 7:52 AM

29 minutes. did regular pull ups with no help instead of L pull ups

Comment #244 - Posted by: Davie at October 5, 2006 8:22 AM

3 rounds:
15ohs 95lbs
15 L pullups
15 split jerks 95lbs
15 knees to elbows
15 hang cleans 95lbs
15 back extensions 25lbs

just recently started crossfit, every other workout has kicked my ass as did this..this work out fit my body type and strength.which allowed me to acheive a good time 0f 27:10.

Comment #245 - Posted by: BBURKE at October 5, 2006 8:29 AM

Walked into gym in Iraq today, saw my buddy doing crossfit. Never tried it before, so I gave it a shot. I'm hooked.

Age 42/Bw 210

Time 39:00, w/ 65lbs for all

Comment #246 - Posted by: Ed at October 5, 2006 10:24 AM

MOD-WOD w/65 lb bar
15 x OHS
15 x pull ups
15 x split jerks
15 x KTE
15 x Hang Cleans
15 x Back Ext w/20 lbs
2 rounds = 28:40

Comment #247 - Posted by: sgt feather at October 5, 2006 10:33 AM


Regular pull-ups.

Comment #248 - Posted by: LucienNicholson at October 5, 2006 10:41 AM


Only did 2 rounds. Coming off a leg injury and took it easy.

Subbed 45lb. for OHS

Comment #249 - Posted by: ChadC at October 5, 2006 10:49 AM

Age 32
BW 84kg

A terrible session!!

1 round as rx´d and 1 round OS, SY and HC with 30kg. That is all I mustered.

time: 33:40

Comment #250 - Posted by: M-force at October 5, 2006 10:59 AM


sub'd 75lbs all around

Avg HR: 172
Max HR: 191

Comment #251 - Posted by: MJB at October 5, 2006 11:08 AM


subbed 30x45# high pulls for cleans. Need to work the rear delts, major sticking point. Everything else as Rx'd. Back extensions were easiest. Split Jerks had to be broken the most.

Comment #252 - Posted by: Bob Cornute at October 5, 2006 11:08 AM


21/15/9 reps of:
135# DL

1 rep 185# DL
1 rep 225# DL

Comment #253 - Posted by: jeftyg at October 5, 2006 11:55 AM

started off deceptively easy...then quickly went into split sets...and slow splits...

As Rx'd

Comment #254 - Posted by: DaGunk at October 5, 2006 1:56 PM

89 lbs.


Comment #255 - Posted by: AT at October 5, 2006 2:49 PM

BW = 195
Age = 31
Time = 36:43

Used 45 lb bar for OHS
Somewhat sloppy form on L-Pulls
Split Jerks with 70 lb
Knee to Elbow - Good Form
Hang Clean 70 Lbs - From needs work
Back Extentions - No Weight

Not too bad considering I do not have much experience with most of these exercises. Mostly working on form...increased strength will naturally follow.

Comment #256 - Posted by: WarriorFitness.com at October 5, 2006 3:17 PM

I bet this WOD gives F.G.B. nightmares. Here's mine and Kent did this with me but didn't dog it like I did. Some time was lost taking turns with the bars.


1)Subbed bar for OHS
2)Regular + jumping ring pullups subbed for L's
3)65lbs. Split Jerks
4)Subbed abmat situps for KTE's
5)65lbs. Cleans
6)bodyweight only back exts.

Comment #257 - Posted by: Rob_M at October 5, 2006 3:21 PM

as rxd 40 minutes

Comment #258 - Posted by: ocsog at October 5, 2006 3:59 PM

46 yo 200 lbs
OHS not as deep as they should be
all done with 95#
very broken!
very ugly!
very brutal!
pukie was chasing me, but never caught me

Comment #259 - Posted by: firedave at October 5, 2006 4:07 PM

45# OHS (first time in months shoulder would take any weight at all) - no breaks
Lower-case L pullups - breaks
65# split jerks - breaks
KTEs - no breaks on 1st and 2d sets
65# hang sq clean - breaks
26# kb back extensions - no breaks


Comment #260 - Posted by: Lynne Pitts at October 5, 2006 4:18 PM

Camp Dodge - Subbed DB(30) for Overhead Squats
Regular pull-ups, DB(35) for split jerk


Comment #261 - Posted by: df404 at October 5, 2006 5:00 PM

Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds


Comment #262 - Posted by: Huff at October 5, 2006 5:20 PM

75 lbs x 15 overhead press
15 L pull-ups (as best as I could)
75 lbs x 15 split jerk
15 knees to elbows
75 lbs x 15 hang cleans
15 extentions

75 lbs x 10 overhead press
10 L pull-ups (as best as I could)
75 lbs x 10 split jerk
10 knees to elbows
75 lbs x 10 hang cleans
10 extentions

75 lbs x 10 overhead press
10 L pull-ups (as best as I could)
75 lbs x 10 split jerk
10 knees to elbows
75 lbs x 10 hang cleans
10 extentions

Almost met pukie, my son thought I was going to pass out, called his mother! LOL!

Comment #263 - Posted by: noidontsing at October 5, 2006 5:25 PM

what's a good substitute for L pull-ups? because i know i can't even do 1.

Comment #264 - Posted by: movie-replicas at October 5, 2006 5:33 PM

with the jerk, do you alternate legs?

Comment #265 - Posted by: movie-replicas at October 5, 2006 5:36 PM

movie-replicas: pullups and L-sits

My coworker's response when she saw this photo: "Her form looks perfect to me! Why does she need three guys correcting it?"

Comment #266 - Posted by: treelizard at October 5, 2006 6:09 PM

39:36 first time doing this one. This was a rough one for me. Felt as if I had a little organophosphate sludge going on for a little bit.
All as Rx'd except last set of L-pu did regular pu in place.

Comment #267 - Posted by: Max R. at October 5, 2006 6:17 PM

had a lot of subs;
115#-front squats x 15 x 3 rnds.
L-pullups x 15 x 3 rnds.
115#-split jerks x 15 x 3 rnds.
knees to elbows x 15 x 3 rnds.
115#-hang cleans (not a squat clean)x 15 x 3 rnds.
100#(2-50# dumbells)- straigt leg deadlifts x 15 x 3 rounds.

Comment #268 - Posted by: MSR at October 5, 2006 8:16 PM

actually doing this one Thurs night I'm totally messed up in the schedule.
Don't even want to post was not in good work out frame dad goes in for surgery tomorrow growth under tongue.
anyway lagged through two rounds subed db swing for ohs and one arm db snatch for clean jerk. Horrible! I will punish myself tomorrow.

Comment #269 - Posted by: Foose at October 5, 2006 8:24 PM

29:19 All weights/ROM as rx'd. Broken sets after a bit. Nicest ass kicking in a while; thank you!

Comment #270 - Posted by: steve hb at October 5, 2006 9:05 PM

used 45lb plate for overhead squats


Comment #271 - Posted by: lmd hefty at October 5, 2006 9:43 PM

with: 30x broom OHSquat, jump/negative L PU, 45#jerks and cleans

Comment #272 - Posted by: Janine at October 6, 2006 2:39 AM

BW 205

Did workout as rx'd except used 105lbs instead of 95lbs
Time: 46:37
Hardest part was keeping my grip --it started getting really tough to hold onto anything halfway through the 2nd set

Comment #273 - Posted by: gkjake at October 6, 2006 3:09 AM

26:31 as Rx'd

Comment #274 - Posted by: Andy W. at October 6, 2006 4:29 AM

Age: 24
bW: 184 lbs

24:20 as rx'd

Comment #275 - Posted by: Auty Brooks at October 6, 2006 8:20 AM

Sub'd GM @ 60lb
the rest as RX'd.

Comment #276 - Posted by: Mike_h at October 6, 2006 11:16 AM

totally messed this one up! Only did one round...I knew it was too good to be true.

1 round = 6:02

Followed up with the lunge, run, squat WOD with weighted vest in 12:22.

I will have to make this one up next week.

Comment #277 - Posted by: kramer at October 6, 2006 11:59 AM

40 min as rxd

Comment #278 - Posted by: mrader at October 6, 2006 12:26 PM

In recovery from injured back. Did with bare bar in about 20 min.


Comment #279 - Posted by: TK at October 6, 2006 2:28 PM

only had time to do 2 sets, took me about 30 min. Did overhead squats with bar.

Comment #280 - Posted by: Wisener at October 6, 2006 3:11 PM

did regular pu as opposed to L
good workout- toughest part was maintainging grip for KtE

Comment #281 - Posted by: cja at October 6, 2006 5:44 PM

cfwu x 3 subbed 25# db curl 2 press for pu's to loosen elbows for L pu's
WOD modified...rds & wt as rx'd but 10 reps
sets unbroken xcept L pu's 3-4-3
30:39 got some big time today. good stuff coach
57, 182

Comment #282 - Posted by: Lou_D at October 6, 2006 5:54 PM

BW: 168lb
Age: 31

As rx'd 18:43

Comment #283 - Posted by: LMD_Mike at October 7, 2006 12:34 AM

hang cleans got my back (hurt from deadlifts of a few days ago) in the first round and had to stop. i was looking at a time north of 30 minutes. those L-Pulls are fun, eh?

Comment #284 - Posted by: photoman at October 7, 2006 5:25 AM

on the road. L-pull ups were weak link.

Comment #285 - Posted by: Von-Paul at October 7, 2006 6:19 AM

What a screw up, only did one round - did not see the three rounds.
Oh well 1 round 6:40 Finished with bench presses and grappling for 1 hour.

Comment #286 - Posted by: AJonusas at October 7, 2006 9:00 AM


Used just the bar on OH squats, haven't gotten those down yet. Used 75 lbs on SJ's and cleans. Did kipping pullups for L pu's and used elbow straps for KTE.

Comment #287 - Posted by: Brandon C at October 7, 2006 9:35 AM

cfwu x 3 (- pullups)
subbed weighted gm for bk ext
1st set w/ 65#
2-3rd set w/55#

Comment #288 - Posted by: G.Luke at October 7, 2006 1:03 PM


Two rounds for time of:
77 pound Overhead squat, 15 reps
15 L Pull-ups
77 pound Split-jerk, 15 reps
15 Knees to elbows
77 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds

I did this yesterday.

Comment #289 - Posted by: Alfie at October 7, 2006 2:45 PM

43 min. subbed front squat for OHS, because my squat strength isn't that great and my OHS strength is less.

Comment #290 - Posted by: John Bilenki at October 7, 2006 3:39 PM

BW 160#
Age 18

Comment #291 - Posted by: MagicBoy at October 7, 2006 5:12 PM

34 mins but forgot to do Knees to elbows.

Yesterday did
5x5 130kg Deadlift
5x5 50kg military press

Comment #292 - Posted by: JE (crossfitsydney) at October 7, 2006 5:54 PM

40 mins. This was tough. Used 45kg bar for all (incl straight leg DL as sub for back extn). Couldn't get as deep as I wanted on OHS. Hang squat cleans more like power cleans. Split jerk degenerated to push jerk. Pulls and KTE on door sill - grip now dead.

Comment #293 - Posted by: John B at October 7, 2006 9:37 PM

rxd 17:43

Comment #294 - Posted by: Laramee at October 8, 2006 7:23 AM

bw: 206

first time doing some exercises. it took me approx. 30 min.

great brutal workout.

Comment #295 - Posted by: movie-replicas at October 8, 2006 2:30 PM

subbed OHS for back squats, otherwise as Rx'd

37:50 (form sucked on L-pull ups)

Comment #296 - Posted by: Jack at October 8, 2006 3:14 PM


L-PUs weren't happening (can't seem to keep them going on my free-swinging bar), so kips it was.
Took a rest week, and its good to be back. brutal workout.

Comment #297 - Posted by: Ben L at October 8, 2006 4:26 PM


Comment #298 - Posted by: T.Starks at October 9, 2006 8:39 AM


All OHS and jerks were unbroken. OHS got deeper as I went, overall ok. Jerks felt great, good extension and flew up. L-PUs were somewhere between straight and tucked, broken in 2nd and 3rd. All KTE and squat cleans (could be deeper too) broken in about 3. Hook grip helped. Did standing good morning w/ 25# in place of back extensions.

Comment #299 - Posted by: Kramer at October 9, 2006 11:55 AM

as prescribed
34min 25secs.
bw 137
that hurt.

Comment #300 - Posted by: markb at October 9, 2006 12:24 PM

Currently training hard for the BJJ Scandinavian Open, so I modified it to keep it light.

One round

5 30-kg. overhead squats
15 L Pull-ups
5 30-kg. split jerks
15 Knees to elbows
5 30-kg. hang cleans
15 Back extensions, with 10 kg.

Time: 7.50

Comment #301 - Posted by: Christina Sklebar at October 9, 2006 2:18 PM

As Rx'd, about 18 mins, had to use wall clock.
Complete torture, sheer, brutal, awesome torture!

Comment #302 - Posted by: Tim F at October 9, 2006 5:48 PM

BW: 205

As RX'd

This one was a killer. I loved it!

Comment #303 - Posted by: Mike Singer at October 9, 2006 7:18 PM

Meyer as Rx'd 48:10

Godfrey 41:36 45 lbs everything all else as Rx'd

Sam 47:30 w/ 45

frazier 45:36 w/ 45 lbs

Comment #304 - Posted by: Meyer at October 10, 2006 4:24 AM

2 rounds in 35 minutes...tough workout
sets broken, regular PU's

Comment #305 - Posted by: NYCRaider at October 10, 2006 6:25 AM

Age: 37
Body Weight: 162

WOD: as rx'd
Time: 29:55

Comment #306 - Posted by: Seth at October 10, 2006 8:22 AM

I had to sub 60# vice 95# & good mornings for BEs, no weight used on GMs.
Otherwise as Rx'd: 32:57

Comment #307 - Posted by: John H at October 10, 2006 1:40 PM
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