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

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

Holy smokes that guy moves fast!

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

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!

Got my Powertech Power Rack today! Kick ass!

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

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

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.

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.

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: " 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.

Very cool photo and workout.

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.

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

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).

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

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.

http://www.slidetour.com/sample1/display/split_jerk_2/split_jerk_2.html

Demonstration of the split jerk.

#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.

"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.

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

Jacko,

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

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? ;)

#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 #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.

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

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

43:13 as rx'd

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

Coach is damm fast... :o)

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.

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

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.

24.53
my L-pullups need work..they were esp. tough today

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?
Thanks.
JH

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

"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 #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.

SFC

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.

MC

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!!

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

Otherwise as rx'd

22:06

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.

Cheers

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

"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!

Chris

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.

ricky

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

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

go easy i am still a rookie.

ricky

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

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

otherwise, as rx'd

40:00
This one seemed much harder than the last CF500, even if pukie was present last time and not this. Heavier vs. faster? I wonder?

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?

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

23:58 as rx'd

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

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.

CrossFit Fairfax

As RX'd 15:42

full ROM on all exercises, awesome w/o

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.

#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.

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...

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

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.

400m run
CFWUx2
WOD:
26:07
with 45lbs, OHS to Dynamax ball, L-pullups done in singles, knees to elbows in sets of 5, 10lb plate for back ext.

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

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.

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

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

19:35

Brilliant WOD as always.
BW 67kg

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?

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

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!

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

38:57

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.

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#

16:25

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.

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.
38:00

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.

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

28:16 butt to ankles on OHS,HSC

James
45#
L-ish pull-ups
31:42

Learning form

Shira
65#
L-ish pull-ups
34:27

Standard-setting form

Max
95#
1/2 L pull-ups 1/2 kip+situps
53:02

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

16:12
subbed hang power clean for hang clean (i.e. did not squat)...my mistake, fortunate for me!

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

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! :)

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
55 LB OHS
65 LB Split Jerk
65 LB Hang Clean

Round 2 and 3
45 LB OHS
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!

cfwux2-pullups

WOD

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

else as Rx'd

31:53

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.

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.

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.

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.

27:00

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.

Darrell

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.

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

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.

44
185
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.

65# across the board,
20# Good Mornings.

37:53

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.

Alton
Biddeford, ME

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)
~20:00

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?

Age 34, BW 145

As rx'd:
33:55

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.

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

19:40

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

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

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:

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

????

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.

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

http://www.crossfit.com/cf-info/excercise.html

Brutal.

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!

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!

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..

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...

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)

26:28

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

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

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.

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

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.

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

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 ;-)

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.

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

as rx'd
23:42
OH squats need work

27:20
55 lb bar
1st 5 p/u were L, the rest dead-hang

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

-19:02
-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:
http://www.shodor.org/interactivate/activities/Stopwatch/?jv=1.5.0_06&jb=MSIE

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.

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.

29:23
Used 65# barbell for everything including the subbed good mornings for BE.

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.

27:33

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

Time: 23:44

My underarms is really messed up.

21:10
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

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#

41:13

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.

55 y.o. 154 5'10.

44:55
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

As rx'd 42:43

26yo 200lbs

light walk warmup

as rx'd in 42:45

that was hard!

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
wowsers!

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

19:28

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...)

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

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

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)

WOD
:25::14

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!

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

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…

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.

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.

Kate

N is sick with a cold
L is buried under homework

Kate

As Rx'x 27:39
Age 23 btw 235

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.

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

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)

41:49

Should have done the BrandX Pack workout.

Ouch!

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

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

195/25%

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

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

WU 1/2 mi walk on treadmill
WU OHS/PC/SJ/PU oly bar
BWT 167
WOD
subbed w/65#
1st as rx'd
2nd rd partitioned OHS/LPU/SJ/KtoE/DE
3rd rd partitioned OHS/LPU/SJ/KtoE
29:42

41:14

77lb Barbell exercises
All the rest as rx'd

Crushing

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

28:40

Hey-

Age:47
BW:190

WOD 52:54

Extra: BS 215lb x 5 x 5

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

-K

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

Hey-

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.

-SlowK

not fun

39:30

24:34

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!

cfwu x 2
31:15
OHS w/ PVC (shut up Peterson!)
Rest as rx'd

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...

As written... 24:41

Cleans were hang squat cleans. Good WOD.

as rx'ed
34:36

Steveo

As prescribed, 20:15

BW 60kg

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

33:25

whoops OHS 30, 25, 25kg

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

26:50

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.

48:13
95# for 1st rd and 65# and jumping kte's for 2nd and 3rd. 45 degree extensions.

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

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

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

Julian: 23:24.3
Me: 23:50.2.

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

CFWU x 2

24:38

30 minutes

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

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.

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.

42:04

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

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

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

as is 31:23

1.1 rounds rx 95# (25# BE)

15 min

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!
33:25

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.

bw-196

wu
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.

MC

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

30:00
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

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.

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

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..

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

Ryan 26/#185 22:12

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

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.

32:40.

Sleep depro is taking its toll.

-D.

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.

30:16

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

I've got a loooooooooooong way to go!

BW 132

22:30
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.

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.

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.

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

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

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!

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.

This one sucked in a good way!
28:14
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.

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.

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.

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

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

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

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.

14:11

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

45 OHS
95 Jerks
95 Cleans
BW BE

22:42

3 rounds.

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.

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

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.

L & K
K age: 39 bw: 199.5 this am.
29:25
- 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.

10/4/06 8:30 pm

Brent & Shane
33:52 23:42

Colorado Springs

20:28

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

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

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

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...

#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.

23 y/o
190lbs and dropping
5'11"

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!

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!!

Buttercup:
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?

3 X CFWU
3 Rounds as Rxd
Should make friends with pukie, he slowed me down a little, kept waiting for him to leave.
42:33

as Rx'd 19:03

thats one hell of a workout!!

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.
47:15

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.

25
185lbs
45minutes
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.

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

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)
K2Es
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.

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

22:34.73

33:03 as Rx'd

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

13:20
Only had time for 2 rds

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!

as rx'd
6:04
7:13
7:52

Total 21:09

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.

Age 50/BW 240#
This was not pretty!
Plesantly surprised that OHS came the easiest.
"L" pullups were some variation of the alphabet.
44:14

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

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.

33:09

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

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.

24.31
as Rxed
45kg OHS
L Sits PUs off Neutral Grip
45kg Split Jerk
K 2 E off Neutral Grip
45kg HClean
BE+10kg

I think I sandbagged a little but still...

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

36:12

19:55

51:17 as prescribed

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

No training for me today.
Johan

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

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

37:42

bw-145lbs

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

31:12

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!

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.

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

Andy: 30:02
Paul 23:53

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.

26:36

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

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.

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

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

41:29

Regular pull-ups.

34:00

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

Subbed 45lb. for OHS

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

38:44

sub'd 75lbs all around

Avg HR: 172
Max HR: 191

25:51

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.

cfwu

21/15/9 reps of:
135# DL
pullups

then:
1 rep 185# DL
1 rep 225# DL

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

As Rx'd
24:22

89 lbs.

41'58"

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.

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.

27:30

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.

as rxd 40 minutes

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
36:11

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

27:26

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

23:47

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

41:08

1st:
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

2nd:
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

3rd:
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!

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

with the jerk, do you alternate legs?

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?"

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.

age-40#
bwt-210#
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.
time-27:58.

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.

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

used 45lb plate for overhead squats

25:39

27:49
with: 30x broom OHSquat, jump/negative L PU, 45#jerks and cleans

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

26:31 as Rx'd

Age: 24
bW: 184 lbs

24:20 as rx'd

29.59
Sub'd GM @ 60lb
the rest as RX'd.
Ouch!

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.

40 min as rxd

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

T

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

32:50
did regular pu as opposed to L
good workout- toughest part was maintainging grip for KtE

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

BW: 168lb
Age: 31

As rx'd 18:43

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?

28:00
on the road. L-pull ups were weak link.

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.

25:35

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.

cfwu x 3 (- pullups)
subbed weighted gm for bk ext
1st set w/ 65#
2-3rd set w/55#
32:40

30:31

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.

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

BW 160#
Age 18
23:34

34 mins but forgot to do Knees to elbows.

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

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.

rxd 17:43

bw: 206

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

great brutal workout.

subbed OHS for back squats, otherwise as Rx'd

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

23:43

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.

29:07

18:21

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.

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

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

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

BW: 205

As RX'd
15:03

This one was a killer. I loved it!

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

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

Age: 37
Body Weight: 162

WOD: as rx'd
Time: 29:55

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