Just want to say THANK YOU to all the veterans. This looks fun!!!

Hey-

[WOW, I'm first. Say something smart, Kevin. No, no, ... say something funny or witty. Nah, can't think of anything, ... must ... think ... of somthing good.]

This looks like a good one.

[Ooh man, that was stupid. Try again, ... NO- then they'll know you're just stupid... DANG!]

Good luck,

-K

DANG-

[Ya blew it! You could have been first and ya blew it by talking to yourself. You're such an idiot.]

Yeah, I like the cleans.

-DANG

Kevin- your comment is made even better by its
notfirstness..

Hey, Coach, just wanted to let you know I enjoy reading your detailed descriptions of the photos you post with the WODs; it has actually helped me with learning different and more efficient ways to describe.

Man, elite level fitness training, and english help; what else could this place offer?

I also share the opinion of Josh. Thanks for the pointers coach, they are very helpful along with the videos that are sometimes attached.

Holy Crap! 70 hand stand pushups! Is it possible to get a hernia upside down? Guess we'll see.

Man, I love this workout already. CLEANS!
Course, I'll see how I feel going into the 6th and 7th rounds.

this does look like a killer

ive always wondered about longterm effects on the wrist with Handstand pushups

anyone have some research on this

thanks
Drew

Holy crap, I dub thee: Double Touble.

Thanks for al the pics of Nicole!!!;>

What time do the certs start?

To all the Veterans out there-
Please know that from the bottom of my heart I want to Thank You for your service. Have a good day!

Kate

yup, it sucked
33:10
95# cleans & feet up on the wall

by round three I figured out how to get under the weight as oppose to lifting the weight higher. really emphasizes the quickness you need to do this lift properly. way to use to doing power cleans. glad tomorrow is a rest day.

*sob, sniffle, sob* yay, I can't wait.... *sob, sob, sniffle*

To those fellow CrossFitters that have served and are currently serving, Thank You very much. Your efforts are both humbling and inspiring. Keep up the good work. You will never be forgotten.

Haha, I said 'touble' instead of 'trouble.' Me smart, me need to edit gooder.

17 min 43 sec, mistakenly did 10 rounds instead of 7. tough workout.

To everyone who said thank you to those serving over seas thank you right back. I just got back from the sand box and it is awesome to see all this support . The boys over there are working their butts off and asking for nothing in return, just a little support. I really have to thank the crossfit staff, while I was over there, I was selected for the All Marine rugby team. Crossfit enabled me to maintain and build upon the fitness level that I had and be competative for the team. You guys' workouts kicked ass and helped me reach a level of fitness necessary to not only make the team but start using what minimal equipment we had in country. Your continued support to those over seas does not go unnoticed. It really is appreciated by alll the boys over there. Thank you for all your hard work and support.
Semper Fi,
Roy Bechtold

70kg / 185cm

WU: Run to gym (6min); dynamic stretching; CFWUx1

First four rounds did 30kg cleans, but my shoulder started to hurt as I pulled a muscle when returning weight from racked to hanged position (and then down to the ground). Then last 3 rounds were with 25kg only.

HSPU were subbed with just handstands held for 13 sec.

Any pointers on what I could be doing wrong ? I can clean 40kg without much trouble but doing 10 in a row I was actually more concerned by lowering the weight (and the strain caused by it), rather than lifting it. I reviewed the nasty girls video for any hints (even as they were doing hang cleans), but could not see any special technique to it other than just simply dropping the weight of the shoulders....

Thanks in advance.

For Remembrance Day: THANKS for the courage and sacrifice of those who served (and are serving) our country. I will have my moment of silence today to acknowledge their endured hardships and remember why we must work for peace.

"To you from failing hands we throw
The torch; be yours to hold it high."

Ok, didn't think the cleans were going to be bad. Yeah this website was brought to my attention several months ago, just never did the WOD. Decided to start today since they started to pull the MWR weight room out of Bosnia. I'm hooked - 10, 8, 5, 5, 5, 5, 5 and subsituted pushups for handstands, didn't keep time.

Thank you to all veterans! Your service and sacrifice are humbling.

#5 Josh. Not only do you get CF Journal articles for free, but Coach's insight and Nicole's perfect form (or not so perfect as a demo today) direct from Certification Seminars!

Thanks Coach!

THANK YOU to all the brave men and women who serve or who have served in the armed forces.

Veteran's Day, 2006. To absent friends, we remember you; to those who serve, a tip of the hat to you, next round's on me.

29:55 as Rx'd
HSPU w/ feet on Smith machine, and subbed 95# cleans. Really getting comfortable with them now, having no confidence issues getting under the bar or the catch. Will increase the weight for sure next time.

my bad, 27:55

Treelizard,where are you? I can't WOD until you post. It always motivates me!!!

I'm sorry special, but I'm not allowed to use my right arm! Chiropractor's orders! No using it until after my brachiaradialis is un-shortened again. :( I've been sitting at home crying a lot because I really wanna do martial arts badly and I can't. :(

Thanks to all the veterans!!
http://maladyspoetry.com/LadyLiberty.htm

Anybody have a conversion for body weight bench with barbell vs.dumbells? Barbells always hurt my shoulder.

33 y.o. male, 175#
Cleans w/ 115#
Subbed jack knifed push ups w/ feet elevated.
19:54
I have the same problem as Tamas #20. I could get 135# up ok, but returning it to the ground was killing my wrist and shoulders.

Most importantly, THANK YOU VETERANS, AND THEIR FAMILIES. I know for many of the CrossFit adherents, training is more than exercise, fitness or looking good. It's about surviving a tour in a hostile land, and for that I'm greatful.

Does anybody have any comments on ways to strengthen the wrists. Not only hand from the strain of stand push-ups, but also cleans and other lifts that tax the wrists as well (serious replies only!)

My wrists stopped hurting after doing cleans etc. when my form was better i.e. elbows parallel to the floor. Then I just hurt my elbows instead. ;)

whoa! those cleans are for real. at first i didn't know how to pace myself then found i could do one every 15 seconds. hspu weren't full range but it's a start.
31:01

Thanks to all the veterans

WOD as RX'd = 9:49

touch n go power cleans w/135 lbs.,HSPU's

I didn't have the guts to do squat cleans

Thank you to my dad, and all of the other veterans. Thank you to the soldiers currently serving this country.

Why is this country so great? Just count the numbers of people trying to get in, and compare it to the numbers wanting to get out.

Only two people willing to die for you -- Jesus Christ, and the American GI.

It’s a glorious CrossFit morning here in SoCal. Time to “get some.”

Thank you to all our warriors, past and present, serving in the defense of me, mine, ours and, more often than not, others.

Oh, and thank you Chesty Puller, wherever you are.

WU
Oly bar cleans
95# cleans x10
WOD
115# cleans w/ assisted HSPU in Squat rack
partitioned cleans 5,6 rds 8/2
partitioned cleans rd 7 5/5

This has probably been addressed in the past but I am curious as to crossfit's stance on using weight belts when doing squats. After finishing a set of squats a well meaning but irritating lifter gave me some unsolicited advice about using belts. I argued the following: 1) Weight belts increase weakness in the low back by creating an unnatural origin/insertion of the erector spine muscles. 2) No more unsolicited advice. Thanks

Thank you to all who have served and are serving now. Everyday your sacrifices make a huge difference, history shows it, our freedom is proof. My prayers go out to you always.

comment 40:

1) yep.

lil pipe
REAL tiring
did 115# squat cleans and HSPUs using a wall
29:43
after i was done i went to try muscleups and very happy to say i got my first muscleup(actually able to do 3 in a row)

cleans - 135, then 115 for last 6 sets
HSPU - subbed standing dumbbell presses, 50lb

16:34

#40 GJA

Coach Rippetoe considers a belt a reasonable accessory when doing max effort squats, possibly the only reasonable equipment other than weight-lifting shoes. I inferred that this is partly related to age and the desire to lift truly heavy weights that otherwise would not be possible, while minimizing risk of injury, i.e., the belt allows the lifter to handle a weight safely that they otherwise may not be capable of. Reference CFJ #Fifty (October 2006). Per Coach Rippetoe, in a nutshell, "if you need a belt, wear one; if you want a belt, use it when appropriate and be aware of how it works." I consider Coach Rippetoe an authoritative voice.

Obviously, there are many here who feel that if you can't handle a weight without the belt, you probably shouldn't. It all depends on your perspective. I suspect many with this opinion may gradually come to moderate their stance with advancing age and/or injury.

hspu assisted

11:37

Subs: 110#, Assisted HSPU's in squat rack.

33:20

Almost threw in the towel in the 5th.

#45 Scott - thanks for the reasonable advice.

Nicole has a nicely developed posterior chain.

28:40

Sub'ed 99lb clean
HSUP's done w/band assist.

This is for people having wrist pain from the cleans. Something I noticed a couple friends of mine doing. Their hands were way wider than shoulder width. Not only did they have flexion tension but torque as well, try to keep your hands as close to shoulder width as possible. I pushed my hands out to try it and it hurts alot more than regular cleans. And remember you don't have to have all your fingers under the bar when you are in the rack position. you just have to keep it on your shoulders. hope this helps and Happy Crossfitting!!

On a completely unrelated note to todays workout, I just wanted to say that I got my rings yesterday from ringtraining.com. they are probly the best investment I have ever made in workout equipment. I can do tons of dips and pullups (BW = 240lbs) so I was pretty confident that I would be able to do atleast 1 muscle up.... totally wrong. I was quickly humbled and am looking forward to working really hard to get it. These things are awesome and I will be throwing them into tons of workouts.

27 yom, 5'11", 175 lbs

Took me forever, but I did this one as recommended. Didn't think I was going to make it all the way during round 2 - that my experiment of working out before breakfast was a really bad idea. But then it was like I shifted gears and started cruising from then on out. Watching the clock, I noticed that rounds 3 through 5 took me about as long as the first two rounds did, which I thought was funny.

Anyway, time = 44:00

CFWU ( 3x10 )
Terminated wod after round 5, all full ROM, deep squat cleans @135#, nose to floor HSPU, time=29:36

26:12

Felt a little 'off' today so I paced myself. I also started with full squat cleans realized that I didn't have that much time to workout, so I switched to power cleans. After the first round, HSPUs were partial depth (head almost to hands)followed by a full depth negative (shoulders to hands on parallettes). The last two rounds were full depth with a leg assist.

WOD in 15:10 as perscribed. 70 HSPU's were tough!

Definitely like the pictures and the descriptions but What do you do if you ahve inflexible shoulder to correct this problem??

#33 tom:

I also just bought a Captain of Crush gripper.
http://www.functionalhandstrength.com/captains_of_crush_grippers.html
I bought a CoC because I wanted to seriously make my hands stronger because I suck at towel pullups. I don't generally have any problems with deadlifts or cleans. That being said, CoC are kind of an extreme method of hand conditioning.

If you buy a Captain of Crush gripper be careful. Don't over train. A little goes a long way. Train it like max weight deadlifts i.e. not everyday. When you get stronger you can work your hands every day. Just remember that you are training a lot of tendons when working hands and those take longer to respond and a lot longer to heal if you injure yourself.

And then there are the venerable wrist rollers - use a short dowel and tie a rope to it. The add a small weight to the other end and hold the dowel in both hands. Using a rolling motion, wind the rope up. It's kind of a kneading bread motion. Easier to do than to describe.

five rounds didn't time did it in a group setting but overall 20-30 min

cleans 100 lbs sand bag 2 sets of ten
then kb cleans w/135 lbs and 1 53 lbs.
HSPU sets amap then to pike PU

Age 34, BW 145#

Started w/ 135# cleans on first set then dropped to 115# on the rest.

37:14

sub'd
10 60# cleans x7
10 regular push-ups x7
time: 12:01

Went bouldering. First session in a while. Fingers gone, but body felt better than ever. Thanks for the CF T-shirt J R-o-C

Saving this wod for manana.

CFWU x 3 minus pullups and dips

WOD- subbed 55 lb cleans from the ground, 10 reps
HSPU feet waist height, 10 reps
7 rounds

Time- 27:05

All sets broken and had to take a longer break between rounds 4 & 5. My form was pretty good on cleans (I had N check me) but not consistant throughout. I used a wider stance with arms this time on the HSPU's and it was a bit easier and I was able to go with only 1 break throughout each round.
WOD followed by raking and mowing for 4 hours. Fun in the Fall time!

Kate

Great job lil pipe on the muscle up!

In reference to my time posted above (#59),
I misread my clock, my time was 27:14 not 37:14.

For everyone I met at CF Santa Cruz today, thanks for the great workout! To Hollis, thank you for all of the form tips, you’re a good instructor. To John, Zack and the others doing today’s workout thanks for all the support and encouragement. To anyone who may be passing through Santa Cruz like I was today, stop in and meet the people at CZ Santa Cruz, their an awesome group of people!!

47 YOM
200 #
sub'd OH presses for HSPU; 105# for 1st 3 rounds, 95 # for the last 4; 115 # for last 5 rounds of cleans.

Total = 17::08

as rx'd 35 minutes

subbed 60# dumbell presses for last two sets of hspu's.

interestingly, cleans started poorly and difficult and got easier and HSPU's started (relatively) easy and were viewed as a rest for the cleans and then the cleans ended up being a rest from the HSPU's.

As Rx'd:
11:48
Touch and go power cleans.(knee not up for squats)
HSPU nose to floor, feet on wall.
Had to fix weights between sets, slowed me down a bit.
Great Workout!!

27YOF
BWT: 105lbs

45lbs power cleans
HSPU against the wall, head to the ground

11:42

20:28 as rx 135# full squat clean/extension/unload + HSPU (about 90% down)

135# Squat Cleans
HSPU's heels to wall...29:12
BW 165#

I worked out today at Crossfit Philly with a group of friends and I achieved my first muscle-up and then did a second one as well. Never thought I could ever get passed the transition point. Thanks Crossfit!

bw-202.5 before wod-199.5 after wod

wu
1/2 mile on eliptical
cfwu x 10 x 2
burgener wu
10x95# front squat
5x135# frontsquat
5x135# clean

wod- only completed 4 rounds-cleans from the floor with weights as noted-hspu selfassisted with feet on bar on squat rack

Round 1-135# full squat cleans broken every 2 reps
Round 2-95# full squat cleans broken at 5 reps
Round 3-95# full squat celans broken at 5 reps
Round 4-95# power cleans broken at 5 reps

15:15 total

Really slogged through this and couldn't finish. Didn't have it in me today.

MC

Hi everyone,

I was wondering if anyone had some good resources on increasing shoulder flexibility for overhead movements.

Thanks in advance

Have you thanked a Veteran today?

As rx'd
21:18

HSPUs heels against wall, but actually managed about 2 freestanding per round.

BW 205
45yr
Just returned from a successful NE Oregon Elk hunt. Shot a 4x5 bull out of the heard 2nd day of the season. The stalk was a 2 hr. 100ft belly crawl with a 9lb. rifle in my hand. The cows had a view of me the entire time and gave me no room for mistakes. I litterally was inching along 4-6 in. at a time. It was warm(55deg.),and raining. I was sweating like a pig. It was a physical test of core strength I am certain would have had different results if not for crossfit. My strength has improved so much in the last year and it is the result of faithfully doing every crossfit workout to the best of my ability. I will savor the rich memory of a great hunt for ever thanks to my Crossfit conditioning. Meats at the butcher, racks at the taxidermist, I'm heading to the club to make up some Crossfit workouts I missed while hunting. Thanks to the Vets who afford me the freedom to be out hunting having fun. God bless them!

In honor of Veteran's Day, the CrossFitter's in San Antonio did a modified version of "Daniel".

"Daniel-Modified"
50 Pull-ups
1/2 mile run
21 Wall ball, 23.5# ball
1/2 mile run
21 Wall ball, 23.5# ball
1/2 mile run
50 Pull-ups

Total time = 34:53

Thanks to all of the Vet's out there and those currently serving.

WOD as RX'd: 37:24

Cleans:
1 x 10 w/ 135#
2 x 10 w/ 115#
4 x 10 w/ 95#

bw: 198 age: 36 warm up: 15:00 of jump rope.

38:58 Very hard.

bw: 235

did 135lbs barbell press instead of the hspu's because of shoulder problems

17:35

16:13 as rx'd
nice one!

and on a side note, as rx'd means you do SQUAT CLEANS!!!!

Thank you DJ! You wish our brother gyrenes Happy Birthday yesterday? I proudly hoisted one for 'em; ok, a few.

Full Squat Cleans
14 Reps at 95#
10 HSPU (half ROM, but good control)

22:25 Thanks to the crew for motivation.

Krikies! What an awesome workout. When complete I was reduced to a heap on the gym floor.

I learned a thing or two as well. First I need to back the clean weight down so I can do them correctly. My first set was w/135 and then remaining w/115. Form was better w/115 but realistically I should be at 95 until I can do it right. Second is I have a long way to go on HSPU - enough said there.

Bottom line: 18:20. ended up subbing PU for HSPU.

31:02 with squat cleans (a few power cleans thrown in) at 105# at HSPU to about half depth.

Paul Sub 95# & self assisted HSPU: 15:39

Due to catching 135# wrong (hearing a pop in my hand) 2 weeks ago, I had to modify.
bw=201
500m row (subbed for clean)
10 hspu (all broken into 6/4)
7 rds = 28:26

Thank you Steve. I did and hoisted a few myself... actually I should of stopped at just a few.

Opted to try and play it smart today and take it easy. Rolling around the mat yesterday, I had my Hamstring make a "POP" sound and then tighten up. Feel pretty tight and sore today, so I'm just going to wait and take on this WOD another day. It's a hard pill to swollow though. Iwas looking fwd to this.

As rx'ed: 19:50
Caveats: Cleans were power cleans but from floor to full extension. HSPU used wall for balance.
Splits: 1:42, 2:36, 2:47, 3:36, 2:59, 3:01, 3:06.

Phat PainStorm

50kg

5 deadlifts
5 hang power clean
5 front squat
5 push press
5 back squat

As many rounds in 20mins

11 full sets + deadlifts and cleans

Followed by 7 rounds of 10 shoulder press, 10 push press, 10 push jerk with 2 x 16kg kettlebells in 29mins

This was really fun.

17:05

mods: 95# Clean

otherwise as Rx'd.

You can drop 2-3 minutes next time. dont let your hands leave the bar

Ditched the WOD today, went mountain biking with fiance for 2 hours instead. Nice weather in PA today. Sorry guys.

strained adductor still doesn't allow for a deep squat position so modified wod to;
111lbs hang power clean x 10
hspu x 10
7 rds - 25:25
great workout - hspu broken up but definitely getting better.

18:19

sub'd:
25 lbs/hand db hang squat clean
45 lbs barbell shoulder press

my shoulders are done!-

Thank you to All Who Serve!

Altered "Lynne:" BW Bench Press with 45lb dumbbells front squats

BP 8,8,8,8,7
FS 9,8,8,8,6

Having a heck of a time working around the tendinitis in both elbows. Tried the cleans, and then the back squats, but even getting the darn 45's up and back to the ground hurt like the dickens. Argh.

21 mi bike ride, CFWUx3 (assorted pulls, squats)

45# cleans
HSPU assisted w/ feet on shoulder-level bar

18:48 for 7 rounds

Kept weight low to maintain intensity (I typically try to do too much and then it takes me 40 min) and was surprised at the time...maybe I should have used 55#, but this was the first WOD in a while where I had to lie on the floor to recover, so I think I'm finally getting some intensity back.

32:36

Cruel and nasty.
First 2 rounds 135lb power Cleans,full ROM HSPU's.
Rest of wod 95lb Squat Cleans,half way to floor HSPU's.

Bodyweight 175lbs.

10x135lbs cleans
10xHSPU (after first set, self-assisted on smith machine)

seven rounds: 18:22.

i too lacked the intestinal fortitude to do full squat cleans today. even modified, this was a bruiser.

36 YOM 190 LB's

20 Minute Run
CFWU X 2

Seven rounds for time of:
65 pound Clean, 10 reps
Handstand Push-ups with feet on Desk, 10 reps

14:29 Afterwards I made my first official Crossfit sweat angel with my Crossfit Long Beach t-shirt.

15:51.6

95# sq. cleans
full hspu

forgot to add for future reference BW 126

Normally I look at the comments before the WOD, today I just read it and went at it. I used 65 Lb's instead of the 135 because my form is so bad on squat cleans. I was able to use the 65 LB's and really concentrate on getting the lift down correctly.

Looking at the times I guess I could have went up on the weight and taken more time with each set.

Rick # 76
Whats with this rifle crap? Once you've archery hunted elk you'll apreciate the defintion of "stalk" K-

As rx'd:

14:56

17:41

16x65lb Clean
HSPU on wall
7 rounds
31:47

treelizard, sorry to hear you are down and out. Keep us slackers honest while you recover.

only if rick gives me some elk. :)

19.16
50kg Squat Clean
HSPU 1/2 ROM off Hex DB Handles

Squat Cleans 3,2s in good form until 5Rd implosion where between a Power Clean and semi squat for the rest in 5s

My gratitude to all veterans and their families on this day of remembrance.
I'm proud to be the daughter of an Army Aviator, and the mother of a Naval Aviator!

10 rds
7 65# cleans
7-bar assisted HSPU
19:30

Take care, everyone.
Get well, treelizard!
Kate, you're a yardwork stud!
Turtle
F/50/130

#82 - I agree Rx'd means the wod was EXACTLY as prescribed. If you sub or modify that's cool cause I had to but it's not as Rx'd!!

power cleans
assisted hspu; feet shoulder high

25:37

7 rounds of 10 reps each of:
115 lb cleans
HSPU with feet on bar of Smith machine
26:15

Turtle-
I have 27 decidious trees in our yard and my husband has been deployed during Fall for the past 10 years! Generally by January is when I get done with raking for the year. That's a lot of mulching too.

Kate

zac-24:30, did 135 on sets 1 and 2, then did 95.
mae-14:53, did 95 on cleans.

Thanks Turtle. It's not so bad, really... I get to sit here and look at everyone else's times. :)

Good job, everyone!

11/11/06 5:30pm

Brent, 29:00
Shane, 21:00

Tough workout!

instead:
Cut and hand split 1/2 cord of firewood. Wheelbarrow split wood 200 yards up the hill to the house. T = 4 hours.

Toast

bw 160 age 16
total time: 22:58
cleans done at 105#
hspu's done to black pad standing up

my pecs and triceps were sore from lynn so i had a tough time with hspu's. very good workout though.

Age 50/BW 240#
used 95# in cleans and subbed elevated leg pushups for HSPU (added 5, so 15/round) - 21:09

16:53 - 85# squat cleans from the floor with full hip extension, HSPUs. No breaks on HSPUs. Thanks again to Catherine Imes for counting and helping to correct my technique (explode UP, not out!).

I just reread my post and I said it backwards. It was 7 rounds of 10, not the opposite. Not used to so much bloodflow to the brain.
Kate, I'm hoping those young'uns are rake-masters as well!
Treelizard- I've been known to pass an evening or two doing the very same thing! It can be very entertaining, but I miss MikeOD's posts. He always made me laugh out loud.

22:43 - 55# squat cleans (65# first round)
HSPU feet against wall, over step with 2 risers. Rounds of 10 unbroken except last 2 were 5/5.
After done, practiced negatives with 1 riser.

Jump Rope 2 x 50 singles
CFWU x 3 rounds of 5 reps

50% WEEK

FIVE rounds for time of:
135 pound Squat Clean, 5 reps
Handstand Push-ups (forehead almost to floor), 5 reps

No time, just went thru at a fair (slow) pace.

50% WEEK

BWT: 195 Age 36

Cleans with assisted HSPU

This one kicked my butt. Time: 19:53
I have not done power cleans in a few months.

Completely spent from a night of debauchery last night, so only completed 5 rounds-and that damn near took me out

Rounds 1 & 2
95lb Power Cleans x10
95lb Standing Shoulder Press x10

Rounds 2 & 4
85lb Power Cleans x10
85lb Standing Shoulder Press x10

Round 5
75lb Power Cleans x10
75lb Standing Shoulder Press x10

Time: 15:36

Today I was really challenged! Not only did this WOD kick my butt but my 19 month old son was there to help out as of set #5 (did he add time or did he let daddy rest so he wouldn't kill himself???) He had to help daddy and do some chin up's of his own. My time was 33 min. Good goal to beat for next time. I can't believe what a difference crossfit has made in my grappling game, and in only 3 months! Thank you for this new concept!

Felt really spent today. The last two days have kicked my butt! I spent most of today working hard in the garage--organizing, rearranging, painting, and working on my garage gym. Tonight I went to tackle the WOD and couldn't get past the CFWU (completed the 3 rounds at least.) I could only do 5 dips, though, cause of yesterday's WOD. This is only my second full week of Crossfit, is this pretty normal??? I've read all the CFJ articles on starting out slow, but have felt pretty good so far. I think I'll rest tomorrow also. (Sleep has not been great either. I'm sure that's having an effect.)

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of cfwu-pull ups, -dips, 10x 45lb shoulder press.

95 pound Power Clean, 10 reps: 10 -10 -3,3,4 – 4,6
Handstand Push-ups, 10 reps: 10 – 5,5 – 5,5 – 4,3
Time: 25:10
Only did 4 partial rounds… Very limited ROM on HSPU

Age 29 Bwt 195
As rx'd
59+59....got it done.

31 yo, 220# bw

26:28, with following mods....

95# on cleans, did last round as power snatch just for the hey of it....

push ups with legs elevated on bar

aloha.....

CFWU

Had to sub for HSPU because I'm away from home and doing this 24 Freaknic (Fitness). Every wall was covered with mirrors. I tried doing it against a pole and that seemed a little dangerous. So I did 60# db overhead presses.

38:47

I could have done it under 20 if I had dropped the weight to 95# and done power cleans. Squat cleans make a huge difference. I needed the rest between rounds. And the 60# db presses simulated the same failure rate I usually have for HSPU so I'm confident the time is comparable. I just don't know how useful the training was for HSPU.

CFWO X 2

35 kg snatsh, push up. 10 x 7

33 min.

36yr male @ 185lbs

10 X 7 65lb cleans
7 sets of handstands (yeah, not quite at the "push-up" part of that yet), time held (sec): 10/10/12/20/25/17/15

Lost track of time as the munchkins kept joining in, wanting part of the action.

Def need to find a coach in the NOVA/DC area to teach me the olympic moves. The CF vidoes are great, but I need the eyes on to critique and tune my form.

35:42

7 rounds:
135lb Power Cleans, 10 reps
10 HSPUs, forehead to floor

slow going. mini sets of 5 reps, except HSPU's in rounds 6 & 7.

OUCH!

CFWU X 10reps X 2 rounds

Subbed 135 Cleans for 95# cleans

All Except last two rounds of cleans complete 10 reps. Broke last two at 6 and 4, 7 and 3.

Hands Stand Pushups-
1st round against walll but unaided
next 6 rounds self assist with Squat rack.

Two rounds of Goblet squats with 40lb db X 10reps

Farmer Carry with 70lb db around Gym.

Ab work out with Med Ball and 15 lb db for twists and ball toss.

Died at the end, completely spent. Ready for rest day.

12.11.2006
75kg, 180cm
3x CFWU
WOD: rounds 1&2: 10x60kg cleans + HSPU (need to work on full motion)
rounds 3-7: 11x55kg cleans + HSPU (need to work on full motion)
Time= 22min

cleans as rx'd
subed hspu with inclined bench, that was randomly set up near my clean spot

took 30 minutes

sub 15# med ball for cleansx20reps
16:35, all hspu's unbroken
wu=jog 1 mile, cfwux3 pu's on branch for 15

Was very rushed schedule-wise. Ran 2 miles.

Seven rounds for time of:

115 pound Clean, 10 reps (more like power cleans)
Handstand Push-ups, 10 reps

23:39

Post-injury WOD:

7 rounds:

DB Cleans w/30lbs, 10 reps
HSPUs on paralletes, 5 partial reps+1 negative

Modding the WOD accordingly before I start going 100% again. I lost a lot of flexibilty on my HSPUs, probably only went a 1/3 of the way down. I'm going to continue working on negatives on the paralletes to improve flexiblity and depth. Cleans felt good.

Forgot to add.

Time: 20:57

BW 168
age 37
early round 115#
Later down to 90#
HSPU on squat rack
33 mins.

Just couldnt get started today,didnt feel well, did a set with 110lb clean, 110lb shoulder press then knocked it back to 70lb and worked on form for other 6 sets.

as rx'd
14:34

38:20
Sub'd 115# Cleans
Squat rack assisted HSPU

29 yom - 6'2"/185

Time 24:50

I did the WOD on Sunday, modified. I only did 4 sets in about 25 mins. My mid/lower back rally tightened up. My wrists are still inflexible and hurt when I catch because my shoulders are also inflexible and I have trouble getting my elbows high. Drive to extension was good. HSPUs were less than full ROM.

Just happy to finish

22:24

24:41

Did 115lbs for first four rounds, then went down to 95lbs. technique (what little I have) was going to . starting to get the hang of getting down and under the bar on the catch.
Tried hand stand push ups, couldn't do ten though. switched to inclined (~3 ft).

There's a nice set of rubber weights at the gym that I use for oly lifts, for the snatch workout a few days ago and for this one, I just dropped the bar once I got it up. Is this the right/recommended way of doing things? Like another poster said, easing it down usually takes a lot out of me.

bw 165#

as rx'd full squat cleans

12min 17sec

24:30
first round 115# cleans
last 6 rounds 95# cleans

29:50- 135 lb squat cleans, hspus against wall to a 1 inch pillow. This was tough, especially following Lynne yesterday for me.

One day late:
27:50 as rx'ed. I had no business being in the gym today due to severe fatigue from sleep deprivation but I had to make up for missing this yesterday. I had absolutely no gas or pop, I just died after 5 reps of anything. My body just wouldn't go any faster, I suspect I'd be 5+ minutes better on another day. Not that I'd ever test that theory because this WOD was a beeeeeeeee-aaaaaaaaatch.

20:31

Three rounds for time of:
77 pound Power Clean, 10 reps
Handstand Push-ups, 10 reps
and
Four rounds for time of:
77 pound Power Clean, 10 reps
77 pound Shoulder Press, 10 reps

377 - Subbed behind the neck press for HSPU
24:45

404 - Subbed 95 lbs for cleans
20:55

1 hour EFX

5 deadlift
5 lat raise
5 squat to press
5 lunges
5 bent over row
10 min. as many as could do.

95# cleans (scaled to my bodyweight), and HSPUs done with heels supported on a Smith machine.

16:25

This was a fun one. HSPUs were somehow unbroken, and cleans were broken 7-3 after round 4. Next time this comes around, I'll definately increase the clean weight, assuming I'm around somewhere where I can drop the weight.

HT: 5'7" BW: 170 AGE: 28
85lbs clean, 85lbs overhead press
23:00
total butt kicker

Seven rounds for time of:
135 pound Clean, 10 reps (subbed 75# unbroken but very slow)
Handstand Push-ups, 10 reps (subbed 85# shoulder presses 10/10/9-1/10/7-3/7-3/6-3-1)

Post time to comments.

Warm up included Hang Squat Cleans to establish comfortable weight for the cleans.

BWT 176

Time: 45 minutes
Embarrased about this one, heavily subbed and scaled and still took outrageous amount of time. Did have a couple of interruptions due to friends stopping to chat, but big reason was my nervousness and unfamiliarity with squat cleans, especially with my $#%@^&!&* arthritic hip. So I was easing into them, but felt like I was doing well with the form. Will go heavier on cleans next time.

After a couple of beers and some vitamin I, I was feeling good I had done this workout.

Finally catching up but a day behind. Subbed 115# for 135# full squat cleans, mostly 3's and 4's. Subbed handstand negatives for HSPU's until started to fail midway through rd 6, then switched to assisted with one foot on a bar, full range HSPU's for last round and one-half. Negative HSPU's really slowed me down, but so did cleans. Slowly moving up in weight on cleans.

What a grind at 36:40!

Thanks Coach!

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

21:56

BW = 140

100 lb. Cleans (Scaled to my BW)
HSPU - toes on Smith machine

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

BW 57kg

30kg cleans (1st round squat cleans, subsequent rounds power), x 15 reps each round (remembered notebook wrongly)
10kg shoulder press x 10 reps each round

26:25

an extra 35 cleans... hmm no wonder the exhaustion..

37 yo male

Subbed 95 lb cleans to keep intensity up. Hooked my feet on a smith machine crossbar for HSPU's.

22:59

111# Cleans

17:13

As rx'd 14:30

bwt 185
95 lb cleans
new at the gym didn't want to freak anyone out with HSPU. So did 35 lb db mil press, strict no leg drive. This one snuck up on me and tried to do me in, so only did 5 sets.

m/27/180

14:48 - just under 15 minutes NICE!!

CFWUx3
30:30
(HSPU on Smith machine)

44, 5'11", 204lbs
felt like ca-ca before and during the warmup and workout
4 sets in ~20mins
75lbs for cleans and hspu on smith machine
metcon or me or anything between, cleans kick my butt.

Modified CFWU x 2
10 x air squat
10 x sit-up
100 x jump rope singles
5 x dead hang pull-ups

Seven rounds for time of:
115 pound Power Clean, 10 reps
Handstand Push-ups (to 10" platform), 10 reps

Total time = 31:31

Notes: First set of power cleans were with 90#. Sets 1-3 of hspu were to 12" platform.

Seven rounds for time of:
75 pound Clean, 10 reps
Handstand Push-ups 10 reps

Total time = 37:00

25:00 hspu of rack

18:57

Did 95 lb. cleans for the first 5 rounds, then 45 lb. the last 2. HSPU with feet on Smith Machine bar.

26yo 200lbs

CFWUx1 and light walk

27:45

HSPU were wall assist

felt tired going in to this and was just proud to finish all required exercises. could do better

seven rounds for time
135 # clean 10 reps sub dips
handstand pushups 10 reps
+
2 rounds of 400m hose drag *packed out*
hose is 100' with 2 tires attached.
time of about 8min

29:20

subbed 115lb clean 1st round and 95lb clean all others.

BW 180

First round used 135lbs for Squat Clean, then 115 for the rest. Form just wasn't that great with the former.

24:30

13 nov:
swam 1000y this am working on kick and glide.

115 x 7
hspu: poor form but getting better(slowly)

about 20min

25:45. Subbed 50# dumbbell squat cleans and 40# dumbbell shoulder presses. Ouch. Wanted to quit after 3 rounds, but stuck it out!

20:42

5 rds

only made it 5 rounds. this one wiped me out. i stopped after a little stumble with the 45lb bar.

as rx'd @ 25:30
hspu w/feet on smith mach.

subbed jacknife pushups with feet elevated
18.52

40:15
cleans w/ 115#
HSPU x 6 rounds, last round was 10 x 115#

Still fatigued by the front squat workout from Friday. Gettin' old?

Male
78kg
180cm
Age 27
Comment:
21:16 lifted 40kg cleans and nearly passed out at the end. Keep up the great work with the WODS they only get better.

5'7"/145lbs/29yoa

NOT as Rx'd

CFWU x 3 (minimal pullups and dips)

Sub 105lb cleans
HSPU with feet on squat bar

18:05

age: 39 bw: 195ish
did this one yesterday (mon) in the evening. Catching up on the wods I missed. i wasn't looking forward to this one - i like the cleans just 7 rds are intimidating...:) Stuck it out - mentally challening and did mod'd 38.32. cleans were @135. HSPUs for the first 3 rds were combo elbow bends on HSs to 30 elevated on treadmill. Last 4 rds just the elevated!

Age 35 BW 182#

Did cleans at 95#, HSPU with feet on smith machine.

24:41

Would have been a minute or two less, except that I had to repair the bar in set 5. Yeesh! Bolt-on sleeves suck, it would seem.

Cut short to 5 rounds of:

135# power clean
10 HSPU against wall (not all the way down)

Time - 24:00

Ugh...

HSPU's eventually failed. Switched to kicking to handstand and doing a very slow negative

1:02:07

sub'd 95lbs on cleans, and regular pushups

wasn't "feelin' it" today, so cutt short to 5 rounds. ugh.

14:15

Avg HR: 175
Max HR: 188

115# full squat cleans
nose to floor hspu
6 rounds had to leave
25:30

modified 19 min:4x's
(135lb cleans-10reps + 60lb db's press-10reps)

cfwu
Seven rounds for time of:
95 pound Clean, 10 reps
Handstand Push-ups 3rd step pike, 10 reps

19:20

25:06
135lb Clean
Heels over bar HSPU's

decided to guts this one out at full weight.(135lbs). Which is pretty much exactly my bodyweight. Cleans were down to 2s and ones very quickly. At least they made the normally horrible HSPU seem pleasant in comparison!
35min 11secs

135lb cleans - broken sets
pushups with feet on wall

24:48

21:32

95# full squat cleans, unbroken sets
Smith machine-assisted HSPUs, unbroken sets

(I'm not going to be doing 135# full squat cleans @ 70 total reps any day soon)

165
21:56
Lower back still a little sore from 2 days ago. Time was affected.

D-75/III; 10, 10, 3
M-50/II, 45/1; 10, 10, 4
15:42
HOLY CRAP!!!

Got to 5 rounds in just under 30 minutes and that was feeling enough

31:32

subbed military press for some rounds

Clean HS P/U
10 8
10 6
10 6
10 6
10 5
10 3
10 2

these were power cleans for sure!
feet up on tech truck
12:39

cfwu x3
95# cleans(quickly deteriorated to power cleans)
toe assist hspu
@$$ kicker
19:22

24:13 as Rx'd.

20:52

Cleans were more power than squat cleans
HSPU feet on Smith machine

*******
47:35

Squat cleans, I think instead of cleans.

Power cleans from floor, HSPU
14:10

Power cleans went faster and pain free once I started going from rack to floor in one motion instead of stopping in the hang position (that was killing a right bicep tendon?). Legs still sore from 5x5 squats so FSC weren't happening...did some for warm-up tho...

Started with sets of 4,3 in the cleans and once I moved to touch n go they became sets of 5,6.

age 43, bwt 160, 22:10, power cleans, started the hspu's with partials against the wall, then ended up with toes on the power rack

5 rounds for time
10 cleans (55#- full squat cleans from the floor)
10 HSPU - FAST but not too deep.

All but the last round of hspu unbroken. Last rount 7, 2, 1)

12:22

In between Cleans and HSPU bradley was (Channelling GardDawg) telling me GO GO GO! and during hspu he kept saying "Your feet are at the same place they were last time." Finally I said "Of course they are I'm not going to get any taller!" and he replied, "Oh yeah, only GOD can make you taller."

hahaha!