Fun! I was looking for some squats!

Will try for a PR 2 5000 meter row tomorrow, do wod on Monday

Cannot take my son to the gym to use the weights for this entire week. I will do the 400m and the do so plyometrics at the track.

go Blake!!!

Everybody should read Coach Rippetoe's analysis of the deadlift if you haven't already. If you have I suggest reading it again, its just that good.

augh! go figure I did one on Wednesday! It was one of the only named WOD's I hadn't done, so I thought I'd better try it. oh well...will just have to do it again!

Give er Blake!

Geez Eva, you beat me to it again...

OK - so me and OHS don't get along (combo of inflexible shoulders/hips/hams - I am a 47 YOM still working on them!) so... a really good sub, anyone?

btw - found I could do OHS in the lunge for some reason...

#9 Mr_C,
Yeah Overhead squats with a PVC pipe! Do them until you can do them perfectly then add 5 pounds... Keep working up.

Don't worry if you can't do the OHS with the weight during the workout, do them however you can, think of it this way your time will go down but you might not appreciate that after the fact. Because your cycle time will go up. Don't replace the exercise if its possible to do it with less weight or none at all. Doing it until you can do it perfectly thats the magic of it.

Thanks, Pierre... it is so wierd that I can squat BW in front/back squat just fine, but straighten out those arms and squat and forward it goes...

You just need more practice... Thats all, just realise that you can practice while gradually building up the weight you are practicing with. Its the only way to make it work, knowing that you can make your body do just about anything.

Consistent, Low Intensity Practice is how we learn new skills.

Varied, High Intensity Training is how we should put them to use once we have them.

I have used a 5' length of 1" water pipe (~5#), and put it behind a support post of my carport so it can not come forward, then squated as low as I can... to GTG and limber up...

thanx, Jack i appreciate it. im soo glad you introduced my dad to crossfit or id neverd heard of it.
-Kylie

I thank Ross Enamait for this link he's a great asset to the Fitness Community.

Mr_C

out of the blue my point is made for me by the great arthur Saxson.

Read this family/work safe link:
http://www.sandowplus.co.uk/Competition/Saxon/DPP/scans/dpp38.jpg

Here's the link to the entire book:
http://www.sandowplus.co.uk/Competition/Saxon/DPP/dppintro.htm

Many thanks, fellow CF-er! May be both become fit together!

I just wanted to put in a plug for Elite rings, which I just got from ringtraining.com. Wasn't sure where to use them, so I threw the straps over a limb of a tree in the back yard. So easy, and I have a great way to rip off dips and pullups on the way in or out of the house! The kids will swing on them and maybe eventually try to match Dad. They're cheap and fun from the get-go. And my $.02 on the debate: I think 3-1 is about the right ratio for ring v. regular dips.

95# OHS is out of the question for me at this time. I think I have managed 60# once. This one will be scaled down for sure.
I look forward to it though!

Go Chuck!

37 190lb
as rx'd
1 year older = 1 minute slower

14:16....last time 13:16

Chuck wins!!!

Does anybody know what the best supplements for joints are?

GO LIDDELL!!!!!!

Chuck Liddell is 37 years old and is as fargin' bad as he's ever been. There's hope for us all.

24 bwt 190
OHS 1st 5 @95 then scaled to 85#
all sets broken
25:57

I've definately improved w/ the OHS but they are still pretty difficult. I want a fast time but my form really suffers. Slow is smooth, smooth is fast...

23 M bw:72kg

Scaled:
5 rounds of:

400m run
10 OHS with broom-handle

time: 19:15

Good to be getting back to it!

Nancy, last time 23:08 with bad form
today: 18:14 with good form
used oly bar (20 kg) for OH squats.
Note to self: next time use 25 kg
Have a happy new year, Johan

Sub- 2mins running up and down stairs for run- Squats butt to parellel- hurts my knees otherwise.
16mins.
Male 40 yrs ,bw 183 lbsish
Happy New Year!

Male, 28yo, 70kg

CFWU x 1 (15 kipping pullups PR)

14kmh treadmill, scaled 25kg OHS : 17min 10 sec

Cooldown, stretch, skills

Next time will increase weight, not running speed.

400 meter run, #65 OHS - 16:36

5 rounds of 400m run + 25 air squats (no gym/weights)

10:36

CFWU

15:10: 5 rnds of 400m run and 15x 65# OHS

Rnd 1: 2:38
Rnd 2: 3:02
Rnd 3: 3:13
Rnd 4: 3:12
Rnd 5: 3:05

Had to scale OHS down to 65# as 95# is roughly my 1RM but was able to do all sets unbroken. OHS not as deep as I would like with this weight but form not too bad overall.

Managed to get the whole WOD in at the Y without anyone taking my bar or stopping me to ask what I was doing - this is a new PR!

Sam

Bwt: 135

As Rx'd 13:27
Felt like I had good form and depth on squats

My wife (Sarah) did this with me for her first crossfit today and did awesome. She said she felt like she was going to faint and throw up after the second 400 at 10 mph but kept going. I think she lost count on rounds but we know she did 4 rounds with an 18lb. bar for OHS. Time was 17:28

Chuck wins again...a fellow crossfitter. What a left hook/right upper-cut...BAM!

Looking forward to ending the WOD with my 75th overhead squat today. I am also buying a stopwatch for the new year to start posting times.

Happy new year all.

ricky
rihmond

22:53 65# first two rounds 45# after

BW 178

14:08

Treadmill only went to 10 mph.

subbed:
500m rows
45lb OHS (with increasing ROM)

18:58

Mike Donnelly

25:16 as Rxd

#9 Mr. C - how about dumbell squats - no shoulder issues

Since I have to work in Times Square tonight....

IF you are imbibing in some sort of alcoholic soda, take a cab home or ask a non-intoxicated friend for a ride. You have busted your a$$ off with the CrossFit crew.....so GET HOME SAFELY!!! Be Safe and enjoy!!

Happy New Year!!!!

scratch my #40 comment - I didn't see "overhead" in the squat line...

BrandX Pack Variation starring 65# OHS instead of 95#. This WOD made me breathe hard, but I felt relatively comfortable performing the OHS for once.

After watching my post WOD review video I have to work on not letting my knees pull in when pushing on the squat and I should go a tad deeper.

All-in-all I felt great about todays workout!

Time: 21:48
Age: 28
BW: 175

19:30
45# OHS felt good for first time with any weight
ran on treadmill at 8.5-8.7

37 bwt: 165

CFWU x 1
completed WOD 13:32
5 rds of 400m sprint and 15 OHS 65#
strict form on OHS, no breaks

3 sets elevated push-ups and sit-ups

MurphIZ: 17:53 as rxed
Kev:17:56 as rxed
Doc Pallis: 14:31 w/ 65lb

First time for all 3 to actually complete this.
I would make a good demonstration dummy for the OHS test at Xfit certification since I'm so bad at them!

Happy New Year all!

as rx'd 21:30
#9 Mr C- don't get discouraged. Read and practice everything you can from Mike Burgener's and John Dan's websites. When I started CF almost one year ago, I had never heard of OHS, and couldn't do a 45 lb bar due to shoulder/hip flexibilty issues. Progress is slow, but definite, as today I did all OHS w/ 95lbs, and I am stoked! Also, always do the CF warm-up. As Pierre said, correct, repetitive, light weight repetitions will build your foundation

Oops - Doc already posted and I didn't give him enough credit - 13:32 it is!

40, BW: 165
"Nancy"
23:11
subbed 55# barbell for OHS

Scaled OHS to 65#
18:29

Will do at least 75# next time

New Year's Resolution: Bodyweight OHS x 1

21:30 with 45# OHS

16:38 with 65# OHS and a sprained ankle.

Nancy as RX'd 12:11

PR by :35 - one of my favorite w/o's

Deadeye - considered the DB squats... but then, I could do hanging, racked or OH... decisions, decisions!

-5k, 29:06min
-10min approx.for 5x90lb squat:40lb db in left hand and 50lb db in right hand.

CrossFit Rockford as a team:
17 min.
95# Brent, Dan D., Jon
65# Sue and Sue

As Rx'd 19:47

All sets unbroken. Really warmed up my shoulders and back prior to WOD.

29/175

as rx'd

17:44

12:04 as rx'd
no breaks in ohs (big improvement for me!!!)
runs on treadmill @ level 1.5, still too much snow on road and wanted more speed this time...

+ power snatch practice

i love posting after OPT.

cfwux2

"nancy"
21:37 as rx'd

- 00:38 slower than 04/08/2006.

(OHS: 15!, 15!, 15! 8-7?, 10-5)
runs were a so treadmill pace of 8.0 mph through 4 rnds, and very little endurance in the last 1/4m)

30 yr old male
195 lbs

CFWU x 2, thn

As rx'd, all sets unbroken

21:30

Great work by the entire crew on todays WOD

Russ 12:56 rx'd - power snatch the weight into OHS

Fra 29:10 subbed run for 500 metre rows

Zoe 18:00 45lbs OHS

I hope tomorrow is something I can do at home...my gym isn't open...:(

16:37
treadmill runs. sub'd 75# (unbroken rounds, increase weight next time)

Nancy 116lbs ohs 17:09:89 no breaks on ohs. Running not very good.

19:12 as rx'd

Nancy with 25lb bar for OH Squats
22:48

Subbed 25 lb bar for OHS (first tried 45 lb but had to drop down, see below)
running done on elliptical (not real running, I know)

Time- 26:40

N, L, and I went to the beach two days ago and I walked about 4 miles in the soft, steep sand. My knee was ok going down but on the way back started to protest loudly. I thought yesterday was enough rest, but when I went to do the OHS with the 45 lb bar my knee really felt it. Dropping down in weight helped me complete Nancy. Despite all that I enjoyed this one.

Kate

"Nancy" done with 14 yo son.

Randy: 21:35 with 20# bar (way too slow on TM out of respect for Dad!)

Bingo 23:15 with 65#

Happy New Year to each and all!

13:54

ran on treadmill 1.5 incline (7.5-8.5)
dowel rod overhead squats (still laying off overhead weights - shoulder recovering... almost ready!)

16:08 - 3 seconds faster than the last time I did Nancy (400 meter rows and 75# butt to ankle OHS). I had to break the OHS more than I like; it's been a while since I've practiced them.

Bingo had some really nice sentiments yesterday in a secondary post and I would lik to echo a few of his thoughts.

I probably will never meet a lot of the people that post here but I feel like I know a few. It's been very nice for me to have someone to share in the pain and the triumphs with even if we aren't side by side laughing or grimacing.

The support that this community has shown me and my family has been invaluable. Thank you all. Finally, Thank you Coach and Lauren for the enlightenment.

I hope that everyone has a prosperous and Happy New Year. To all the soldiers deployed, I will be having a drink in your honor. I hope everyone else drives safely!

Take care, Kate

This is off-topic a bit, and maybe better suited for the message board (let me know if that's the case), but I am relatively new to CF and really like the variety, intensity, functionality, etc.

One of my goals (in addition to strength, functionality, etc) is to improve my running, specifically in short distance races like 5k & 10k. Any runners out there have any advice for balancing CF and a running program? (I realize that I could do BOTH all CF and a full running routine, but time is a factor for me.)

Has anyone gone 100% CF and just thrown in the occassional sport game and still competed in 5k/10ks? How was performance affected? What do you say? Any advice?

Many thanks!

(No email address provided to avoid spam, but I would be willing to provide.)

This is off-topic a bit, and maybe better suited for the message board (let me know if that's the case), but I am relatively new to CF and really like the variety, intensity, functionality, etc.

One of my goals (in addition to strength, functionality, etc) is to improve my running, specifically in short distance races like 5k & 10k. Any runners out there have any advice for balancing CF and a running program? (I realize that I could do BOTH all CF and a full running routine, but time is a factor for me.)

Has anyone gone 100% CF and just thrown in the occassional sport game and still competed in 5k/10ks? How was performance affected? What do you say? Any advice?

Many thanks!

(No email address provided to avoid spam, but I would be willing to provide.)

15:22 as Rx OHS unbroken/deep runs felt slow

Age 34
BW 145#

As rx'd:

19:32

35 yoa bw=202
as rx'd 23:00
Way to go Crosspit!
Oh no Mirko!

Started my New Years resolution a day early. I've been checking out the website for ten months now, but am finally making the leap.
First WOD:
bwt:182
OHS-65#
16:33
All sets unbroken;probably could have completed the WOD at 95# but would have to break up sets considerably. Since I've never really done the OHS, so I'm happy with today's results.

bw-198

wu
10xsquat,goodmorning,situp,pushup
5x95# overehead squat

wod-modified with 65# overhead squats and 3/10 mile runs

Round 1-4:05
Round 2-4:34
Round 3-5:06
Round 4-5:15
Round 5-4:32

Total-23:32

Body Weight Overhead Squats and "Linda" as Rx'd are my New Years Resolutions.

Be Safe Everyone.

MC

Will Hold Nancy for later date maybe Tuesday.

Warm up:

30 Power cleans X 115#

Then did Kempie's
"Subtle"

5 muscle-ups

15-12-9
HSPU's
Sledgehammer strikes left
kettlebell swings
Sledgehammer strikes right
pull-ups

500m row

13:30
Subbed 50# body bag swings for Kettlebell

Didn't push hard today...
Subbed 75lbs for OH Squats.
23 Min.

Sub 400 m row for 400 m run. Overhead squats with dowel. 19:31. Phew!

Warm up:

30 Power cleans X 80#

Then did Kempie's
"Subtle"

5 muscle-ups

15-12-9
HSPU's
Sledgehammer strikes left
kettlebell swings
Sledgehammer strikes right
pull-ups

500m row

14:10
Subbed 50# body bag swings for Kettlebell

12:42 runs on treadmill at 1.5 grade
Started out strong and faded. I have to agree with my wife...Phew!

36/180#

19:04

Had to use 65# for OHS, ran on treadmill.
First three sets of OHS broken, last two were not.

Form for OHS got much better as exercise progressed, indicating that flexability needs to improve. Any suggestions??

Age 29...for a few more days.
BW 185#

"Nancy" subbed 1/4 mile on Horizon Elliptical at L5 for 400m run, all OHS sets unbroken and deep.

19:20.

So concludes my first year of Crossfit, and I'm stronger, faster, leaner and more excited about fitness than I have ever been. Can't wait to see what '07 brings.

Nancy as written... 17:05

As rx'd 16:49

Couldn't find the last time. This actually loosened up my legs, they are killing me from the SDHP and cleans the other day.

Dwight

Mike: 19 min w/25 lbs OHS shoulder flexibility limiting factor. Need more flexibility in order to go up in weight.

Erin: 18min w/65 lbs OHS

18:16 (4 rounds - got a splitting headache on my third set of ohs and was in a fog for the 4th set, lost track of what round i was on)

runs on treadmill...30-45 second transition each time

Sub 75 lbs: 29:50

41yo/160#

Sub 55# OHS

18:10

CrossFit Oakland

Subbed 35#, otherwise as RX'd.

16:32

Happy New Year!

m / 23 / 173lb / 5'10 / about 5 weeks in

as rx'd

14:43

17:40 at 75#
Done at CF Oakland
34/170#

18:24

subbed 65# OHS, treadmill run

Crossfit Maine

Weather not permitting running today and no treadmill so I subbed 30 burpees for each 400m run...

33YOM/152#

5 rounds
30 burpees
15 95# OHS

28:55

37 / M / 185

5 rounds for time of:
600 meter run
95 pound Overhead squat, 15 reps

As RX'd: 22:45

Pretty tough workout....

26M
150

14:30
subbed elliptical machine for run due to bad ankle

65lb first three sets then dropped to 45 due to bad form.

M/26/5'11"/179
WOD as Rx'd
round 1: 4.06
round 2: 5.40
round 3: 5.45
round 4: 5.57
round 5: 4.52
TOTAL: 26.21

Need way more practice at OHS, didn't feel comfortable until the last set, by that time fatigue had set in, killing my time.

Back at the YMCA again
had to sub 400m row for runs...50m run from rower to weights:
N: 60 lb OHS, 22:28
J: As Rx'd OHS, 22:27

Theresa 17:35 Subbed 40 lbs.
Mark 18:23 Subbed 65 lbs.

Getting ready for "1 more" rugby season this spring...

did in garage with crappy sand filled weights ...400yards around the block... babysitting the kids so wife can get some needed rest...

tweaked L shoulder half way through but finished it all with 95# OHS...
I could not do 45# 3 months ago... just had to practice and increase my flexibility...
TIME: 24:15
Dr Swing

Gym closed early today, so I did this at home:

5 rounds of:
Jump rope 2 minutes
30 OHS in 2 minutes (2 sets with 12lb medicine ball, 3 sets with broomstick)

20 minutes subbed 20 lbs.

CFWUx2

BW 129

400m runs on tm at 9mph
65# ohs first set, 55# rest

~20min (forgot watch)

Needed more cardio today before big night.
5 mile run 35:37 at track followed by 4 X 15 OHS with high hurdle (about 20#).

I too agree with AFT and AFT Mommy - Phew
16:26
treadmill run at 1.5 incline
11mph for rd 1
10.5 for rd 2
10 for rd 3
9.5 for rd 4
10.5 for rd 5
45# bar for OHS broken into mostly 5's but the occasional 3 and 2 (and 1 crack to the top of the head)
I find that in order to get low enough i have to spread my hands so wide that it limits the load.
tech work after on
L-pull ups
hspu
squat cleans
front squats

Age: 26
188

Shoulder still sore from nasty spill of my quad last wk. Sub'd 50 air squats. Ran 600 meter outside.

14:20 mins on an empty tank.

Time to get ready to party into the New Year.

Toast to my fellow CrossFitters!!

22:38
runs on treadmill @ 2.0 incline

Subbed 80sec of box jumps for 400m

17:10

BW 228
38 yoa

as rx'd - 14:04 (all rounds unbroken)

- treadmill only went 10mph
- shoulders felt better on the OHS...last time there was some pretty loud clicking. I also went slower to improve form.

Btw - great article on DL's by Mark R; planning for a 500lb 1RM in 2007.

Happy New Year CF!

25 min for 4 rounds, subbed #45 pound overhead squats. took 4 weeks off of crossfit plus i have to walk back the 400m i just ran, no treadmill.

HAPPY NEW YEARS to all my CF brothers and sisters!

RIP- I don't know what you're talking about yesterday. ;) Happy Hollidays brother. Hope to see you soon.

BWT=~280#; 43 yoa

Nancy: Subbed 135# for OHS, runs on TM @ 2 deg incline and 5.5 to 8 mph.

21:36 @ 156 AHR

Last time about 17.5 minutes but it was outside around the track.

16:40 (12:10 of work)
Lost alot of time running from the garage to the treadmill in basement.
Will run outside next time to reduce transition time.
Great Workout!

38yo bwt 157

5 rounds Focused on OHS form, 15 reps all sets
unbroken, felt very good

400M
1. 45
2. 45
3. 65
4. 65
5. 65

Time 17'34"

16:40, but only used the 45lb bar due to my 7' ceiling not allowing any weight on the bar during overhead presses.

M/37/176

5 rounds, 400+ meters at 9.0-10.0 mph, 15 reps all sets, subbed 45lbs (bar only) to work on form - still new to OHS and need more shoulder flexibility.

Time: 18:25 (treadmills and squat racks at opposite ends of the gym) Good workout - went quick.

Oh yeah - 1.0 degree incline

Ran 1 mile and cfwux3

As Rx'd 14:27

All sets straight but my runs were hurting today. Still feeling all of those SHDL's from a few days ago.

20 yr old M
19:30 w/ subbed 45lbs bar for form
400m at 7min/mile pace

Max 18:10

Franklin 23:23

27yo 200lbs

CFWUx3

btwn 18:30-19:00 (watch paused accidentally)

done in gym on treadmill on one side and weights on the other side

17:53
85# OHS

Gym closing in :20...
... No time for warm-up. Just did a few squats and started out pretty slow till I warmed up.

WOD
:15::26

Knee felt pretty good. OHS were solid, but shoulders are feeling a bit sore now. Wasn't using proper tech. to get the bar overhead on the first 2 rds.

Why do I love CF? Where else can you get your ass kicked in :15 and feel good about it?

Get some, Go again!

16:34 as rx'd

We did this at our gym yesterday.

16:35 for me but with only a 45lb bar (with as wide a grip as possible). As noted by others, the reason I had to drop the weight so much is my poor shoulder flexibility. I imagine most of the people who have posted here who went with a lower weight could back or even front squat 95-lbs and press 95lbs overhead.

That is the beauty of CrossFit....not only does it highlight and challenge your weaknesses it shows you how those weaknesses affect proper execution of functional movements. I need to do a lot of shoulder flexibility work!

"Nancy"
5 rounds for time of...
-run 400m (sub 20 burpees - I don't want to run on ice and don't have a treadmill)
-overhead squat 95 lbs, 15 reps (sub 65 lb front squat - I did this in the basement and didn't have enough head room for ohs)

Completed in 20:34. Can't really count this as a "Nancy" since I changed it so much, but it was still hard.

about 15 mins with 85 lbs

12/31/06
Interval
Todd,John,Nick,Chris,Kari

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Todd 95# OHS 18:06
Nick(14) 45# 19:40
Chris(12) 15#db's 19:40
Kari(12) 10#db's 21:02
John 35# 4rounds DNF

Recovery:
Frozen Fruit Smoothies with eggs,mixed fruits,Juice, and banana's

46 yo 165 lbs
18:47
Runs longer than 400m aprox: 430.
ohs unbroken except round 4. 5th round squats felt the best as far as balance and speed.

Brand X pack....sub'd 65 lb OHS

28:45

last set of OHS seemed high, I guess fatigue will do that.

Despite this and the light load I still has to swallowed hard to keep lunch down.

23/173
As rxd...20:46

Morning: Run 55 min hard
Afternoon:
CFWU x3
5 rounds for time of: 15:30
400 meter run at 6 min/mile pace
50 pound Overhead squat, 15 reps (55 #first set)

Had to get a 50# rack barbell after first two sets because people kept taking the oly bar.
Is there a big difference in using the rack barbells vs the oly?? I'll keep looking on the site but any feedback would be appreciated!!

Then someone asked "What are you doing THAT kind of squat for???" Told him about CF. I think we may have a new crossfitter :)

CFWU
18:10

Scaled OHS to 45# after 10 reps @ 95

Time: 17:15

GREAT post Kate! Ditto!

CFWUx3
Asthma kicked in during puul-ups on first warm-up round. I had to make a decision on whether to continue. I just felt I had to.
On the first run, I couldn't catch my breath. What a nightmare! Had to rest quite a bit before starting squats. After the second run, I knew I wouldn't be able to finish. I sat down to wait for my husband to finish on the bike, but I felt the tears coming. My husband told me, "there's no crying in crossfit!" Ha, ha, not! I figured I would at least do the next round of squats, then decided I would try one more run. I rested a lot between everythng, but I finished all five rounds!!!!
34 minutes and damn proud of it!!!

OHS were with 40# Under different circumstances, I could have used more weight. The OHS are actually my favorite squats. For some reason, I feel more balanced.

Everyone have a safe and happy New Year!

scaled OHS to 75#

20:00 exactly

I should have run faster

24:36 as rx'd

14:52 as rx'ed on the treadmill (1.5 incline) and my speeds were between 9.2 and 10mph for all rounds. All OHS unbroken despite almost bailing twice on the last round, I HAD to beat 15min. I probably 'wasted' 60sec trying to add .25 miles to whatever the distance readout was on the treadmill all whilst frothing at the mouth. I'm lousy at math at the best of times.

Last time with Nancy was +17min but I don't know if it was on the tread or outside...

Gonna practice concentration curls, calf raises, cable crossovers and forearms for tech work. NOT!! Happy New Years everyone, fear the WOD tomorrow and stay off the sauce.

&*^&% wrote down (and did) 30 squat sets not 15...used 50lbs

24:42

18:56 as rx'ed.

47/165
22:35
On a treadmill and could only OHS with 55lbs. Still my nemisis.

28 y/o 170 lb 5’10” approx 11% bf
CFWU substituted 6 ring dips per round instead of regular dips x 3

400 meter run: 1-1-1-1-1
45 pound Overhead squat, 15 reps: 15 – 15 - 8,7 -10,5 – 15
Time: 37:25
Felt a lot more confident in the overhead squats today.

For some reason I have that I did Cindy on 060408 not Nancy…?

I built a 20” plyo box yesterday, fun project. Cost for materials was about $25, still need to find some rubber for the top and paint it.

3 rounds, 25/25/45 14:00
next time use 45 for all sets

CFWU x3
18 minutes flat as rx'ed

Kinda tough following hill intervals earlier in the day.

CrossFit is the best.

New Year's Eve at the firehouse, so little or no sleep tonight.

Happy New Year to all!

I know using the comments section for anything other than good questions or WOD times is a pet peeve for some veteran posters but I want to get the word out:

In Richmond, Virginia we are holding WOD’s every Saturday in Byrd Park. They will be at 10am near the ropes. All levels of Crossfit experience are wanted and encouraged to attend. Please e-mail us at crossfitlombardy@gmail.com, or comment on our recently updated, and steadily improving with pictures, blog: www.crossfitlombardy.blogspot.com

Have a happy New Year everyone!

Matt

I've been nursing a hurt right wrist since November. Its made me become "creative" with some of the WODs; db cleans for Elizabeth, for example.

Anyway, here's what I did today.
Did 15 single 35# db OHS swapping right arm to left arm after 8 or 7 reps.
400m on treadmill

19:15

Hey Kempie, do you have a reccomended sub for the sledgehammer strikes for "subtle"? Want to give it a shot but lack a hammer or tire.

bwt 240 age 31
warmup 9 mile bike rd = 50mins (mt bike/city streets)
luckily the weather in michigan today isn't typical for this time of year so got to tear it up outside

wod as rx'd
400=5x around bball court
95lb ohs broken 6/4/5 9/6 10/5 9/6 10/5
time: 26:43

first time with this wod definitely challenging first set of ohs felt off but after that started to find my form.

This was the first time I've used weights in a workout since 22 Nov when I injured my back (doing deadlifts--grief)
Modified Nancy: 1 mile run with 20lb overhead squats x 5: 50:12.

Burgener wu, 3 ea. pc, ps, sc, ss, ohs. 10 ohs.9 pullups. 45# Nancy 5 rounds 400m, 15 ohs.

oh yeah hope everyone has a happy and safe new years and God Bless all the troops abroad fighting for our freedom, get home safe.

as rx'd
20:50

#116
were those numbers referring to the OHS weight or your 400m time?
If you managed 45sec for a 400 then way to go. The master's track record for 400m is 46.38

17:58 as rx'd

17:30 - subbed 55lb OHS

Previous = 19:17 - subbed 45lb OHS

Subs: Alternated sets between 20# and 45# bar (The only bars available. 45# is still too much).

16:28

23:20 - subbed 35lb OHS

On treadmill @ 1% incline

20:39 with 85lb OHS's for all but the first round at 95lbs.

5 rds.
quarter mile on tread
45 pd overhead squats
21:28

Ouch!!! way out of shape...2nd wod in about a month...have some catching up to do!!!!!!

Wasn't this - squats! - supposed to work the legs? My shoulders are crying.

Sub - Treadmill: 1/4 mile for 400 meters

6.5 mph, 95 lbs, almost fell over backwards
7.0 mph, 65 lbs, form made the checkin girl at front desk laugh
7.5 mph, 45 lbs (yes, bar only)
7.8 mph, 55 lbs squats were A2H (ass to hamstring)
8.0 mph, 55 lbs

21 minutes and sucking wind

#162 Hale, I hear ya about the shoulders.... Upper body gave out way before the lower body.

bwt: 202
age: 30
m

ran 2 miles to gym

9 mph on 400m's
OHS
1x65
2x75
2x95

ran 2 miles back from gym and watched the sunset over Cardiff reef. Waves looked fun, I should have been out surfing...

23:30

used 15#bar

oops. Still thinking about the waves. Forgot the time.
19:30

Did 2/9th of mile & 25lb 1 arm DB OHS, 5 rounds
14:15

Indoor track & only dbs to use for ohs. happy new year.

Shoulder still can't do OHS, although it's getting better, slowly.

Did some kb work:
TGU (first time in months shoulder would handle TGU) with the 35#; timed snatch sets with the 35 of 16R/17L, 16R/17L,
Threw on the 20# vest and did sets of 5 double kb cleans with the 44s and 7 ring pushups.

Happy new year, all.

no room on treadmills or rower so I just worked on my OHS
For the first time I was able to a couple of sets at 95lbs.
15@65lb
15@75
15@85
6@95
5@95

Age: 15
Bwt: 165
height: 5'5

all 5 rounds, subbed #95 ohs with #65 instead.
poor form on squats.

time: 17:33

Age: 15
Bwt: 165
height: 5'5

all 5 rounds, subbed #95 ohs with #65 instead.
poor form on squats.

time: 17:33

Can't use 95 lbs overhead yet, so cut back the weight a bit:

All runs about 1:45 on the treadmill, 1% grade.

All rounds slowed down by the freakin' idiots who kept taking my bar apart, even after I told them I'd be back in 2 minutes.

Round 1: 3:52 65 lbs
Round 2: 3:13 75 lbs
Round 3: 3:42 75 lbs
Round 4: 3:23 75 lbs
Round 5: 3:39 65 lbs

Total: 17:49

bw: 186

Subbed 75# OHS, 15:24

29/185

17:35 - as RX'd.
OHS to a 15" box.

bw:179 age 38

18.40 as RX'D

ricky
richmond

29 5'4 145
12:52 scaled to 55 for OHS, still weak in form, TM for runs.

ohs- 65 lbs, still working on form

16:32

as Rx'd - 14:32

on treadmill, 0 grade, 1st round 11 mph but dropping to 8.5 by the last round to keep OHS's moving.

also for next time - seemed painful on wrists, feels like i must have been over extending them on the OHS when i was whipped and the bar went too far back.

Green Return (#72 & 73): Yes, post it on the message board, it will get more attention and more answers. Use the "Fitness" section.

You can also search for "endurance training" and other keywords . . . lots of prior discussion around your basic idea.

Also, look for posts by Eugene Allen; he's a triathlete and takes his endurance training seriously . . . his advice will probably be your best bet to follow.

The short version is that CF alone probably won't let you truly excel at distance running (even 5K is considered "distance" around here, 10K is a sufferfest for most of us). CF will give you an outstanding base and general fitness, and would probably let you be "decent" at running 5K without further training . . . but you won't be winning races without some specific training for that specific sport.

Age 51/BW 240#
"NANCY" subbed 500 meter rows for runs and 75# on OHS (27:17) Perfect New Year Eve workout. Happy New Year to all.

last time 16:30 with 90# ohs.
this time as rx'd 15:15

19:47 w/ 85# for the ohs's, net of stairclimb transition. When I was doing this, I realized that Coach thought we were gong to be be very naughty boys and girls this evening. Thanks for a wonderful year to Coach and the entire CF Community. Love to you all!

22:13 - OHS...65, 75, 75, 85, 95

13:29

5 rounds of:
400 meter run
70 pound overhead squats, 10 reps

CFWU x3, shoulder rotations and 10 OHS w/ broomstick then WOD. First time doing OHS with my new bar - thought I'd have to use my trusty broomstick after a few rounds but actually managed all 5 rounds with my 10kg bar. Squats were deep, shoulders felt good, but my hands & wrists started going numb around the 10th rep each round. Any ideas what causes that? Subbed 500 m rows for the run as it is dark and cold outside.

Rows 2:12, 2:20, 2:15, 2:11 and 2:10. Total time 29 mins.

37, 193
OHS 65lbs

17:17

Form on OHS truly improved with each set, key was wide grip and legs a little wider than shoulders. This form allowed for the bar to remain on center line of body. After 5 months, shoulder flexibility is really improving.

BW 58kg

Gym was closed today... so I did 5 rounds of:

400m run
15 OH squats with a stick
15 situps
15 pushups

23:50

as rx'd, 19:43
splits 3:26, 4:18, 4:20, 4:00, 3:38

Happy New Year everyone!

25:49 1st round slowed me down. took a little weight off and went down to 75 pounds a little light but form felt good. Can't wait til tommorow. Startin' the New Year off right. Happy New Year and thanks Crossfit.

BW 170 Age 38
OHS 65# A to A
27:10
still hate running

BW: 173 Age: 27
As rx'd: 14:35

Form got a little sloppy with the overhead squats on rounds 4 and 5...was trying to rush it. Won't sacrifice form for quality next time...Happy New Year CrossFitters!

Did WOD as rxd 400 meter run 2:44 and overhead squat 65lb x5
400-2:30
400-3:01
400-3:05
400-3:01
weight was the same through the total wod

Knuckles14 (#149) good sub for sledge swings is ball slams. You need a pretty sturdy low bounce med-ball and probably a grassy area to slam onto. Check the exercise section for a vid demo (I think) or use the google box - there are definitely some vids and descriptions floating around.

Cheers, kempie

34/180#
18:55
as rx'ed

22 minutes.

As rx'd using a truck tire and rim for OHS about 70lbs had no weights. Great workout thanks. 16:30

18:10
35#- don't trust my previously dislocated shoulder
runs were weak- treadm avg 8,5mph, 1%incl.
NY's resolutions:do wod's at 10mph

195/72"

As rx'ed, 'cept people kept bustin in on my lifting platform during my runs. Runs felt good.

Probably the first time I got all OHS as rx'ed.
19:28

14:08 using 45# bar for OHS.

17:23 as Rx'd

w/u: short run on treadmill, tried throwing 10 second fast segments in every minute, gradually increasing to 400m time, then series of ohs starting w/no weight, increasing to 45 lb bar
WOD: R1: 3:01, 65 lbs; R2: 3:19, 75 lbs; R3: 3:17, 75 lbs; R4: 4:11, 85 lbs; R5: 3:00, 85 lbs, total 16:51, ~2 min faster than last w/heavier overall weight, all sets unbroken (minus weight changes between rounds)

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

My gym closed early, so did backyard workout of 5X15 broomstick OH squats, separated by sets of ring dips, ring pullups, ring L-sits and pushups.

Notes on OH squats: palms up, arms back as much as possible, knees wide, look up.

Male, 36, 185 lbs

18:20 using oly bar (45lbs?) for OHS.

1.5mi run to DCF HQ

sub'd 400m run with 1000m row (detractors pls note 3mi roundtrip run to gym)

5 rounds: 29:30

1.5mi run home

#72 & #73 - 10k time on 100% CFit:

IMO & experience, your times will not suffer and will probably improve. You'll likely gain muscle mass (weight). You'll become a more "explosive" runner (bursts of speed at will). You'll develop quickness. You'll also gain stamina!

I have been impressed with my ability to push harder for longer periods in 10k distances. The biggest improvement for me has been in the last 2k (of 10k) - now faster than ever. Perhaps its just a better ability to endure "pain."

Keep in mind, I still run whenever possible as part of the CF philosophy to participate in sports as often as possible. However, my distances are shorter, i.e., 2 - 6 miles (run to the gym, etc.).

Jeff-As rxed 15:40 400's outside to end of little park and back first runs since knee surgery.
Charity-17:59 subbed 45# OHS and runs on treadmill 1st rnd 8.7mph last 4 8.5 mph.

First day back after intermittent wods throughout the last 2 weeks.

Feeling it the next day.

OH squats just the bar.

Time was 23:11

Jen: 53# 17:29
Paul: 95# 19:24
Andy: 65# 22:37

Crossfit Emerald Coast

As rx'd but added 15 back extensions or GHD Sit-ups per round!

Nando: 23yo 65lbs 17:44

Joey Marin 29yo (US Army SSGT 1st WOD): 45lbs 18:27

Joey (Coach Mac) 39 yo: 95lbs 14:41

Jen 20yo: 2 rounds 45lbs 15:22

Yvette 29yo: (Welcome Back Lil Sis) 45lbs 23:28

Anabel (Coach Sears) 32yo: 45lbs 20:13

"The floggings will continue until morale improves"!

25:33 with 65lbs on the overhead squats

BW 192

19:19

Two rounds with 95#, last three with 65#....my form is really weak...even worse the MurphIZ.

age-40
bwt-211#
time-18:05
Did front squats with 135# for 15 reps instead of 95# overhead squats. Did some practice overhead squats with 45# before workout. Form still not good.

Tim: 12:23 for 3 rounds w/12# weight vest, then the crotch ripped out of my shorts mid-set and kept going. doh! Next time sub-20.

Catherine: ~20 minutes for 5 rounds 400m + snatch grip block deadlifts with 45#.

45 to 75lbs on OHS
Treadmill - 9.2 @ 2%

15:36

Forgot to post this yesterday!

As rx'd except I went to 25 air squats. No gym open/no weights.

24 minutes.

21:38

sub air squats - no weights at home.

Around 19 Mins. I forgot to stop my watch. Subbed 2 min indoor bike trainer for 400s.

17:33..that was a good one

Running a day late--60, BWT (as of 1/1/07) 286--WAY too much holiday partying! First time I ever completed Nancy- 56:40, counting time to walk up & down stairs and breathe.
Five rounds for time of:
400 meter run on treadmill (walked the last 80-
100 meters on rd 5.
95 pound Overhead squat, 15 reps
Rd 1-Broken 9/6 arms bending on the down
part of squat, back arching.
Rd 2-arms bent, back arched too much- lost
balance on 6th rep, dropped wt to 75.
last 9- still bent.
Rd 3-Dropped wt to 65, trying to improve
form, still bent.
Rd 4-Dropped wt to 60, arms still bent.
Rd 5-Dropped wt to 55, mostly good form,
slight bend in 3 or 3 reps, managed to
straighten arms for majority.
Need to work with the broomstick next
rest day.

29:58

First time I have been able to do it as Rx'd.

Brand X Nancy
5 rounds:
run 480 M
15 Overhead Squats X 95#

22:00

17 flat

sub'd 2 min of plyos lateral jumps and bag work for runs. Good form on OHS (15, 11/4, 10/5, 10/5, 8/3/4).

2 minutes slower than PR... PR went unbroken on OHS.

Followed with the "tabata" squats (20 sec on & 30 sec rest) WOD: 20, 20, 19, 20, 18, 20, 20, 21

cfwu x 3
first date with nancy
scalled OHS to 65lbs
time 19:00

50 x 45lbs dumbell C&J

11:21

21:01 with 45 lb OHS

18:04

25m/64"/145#

CFWU x 3
subbed 400m for 2min plyo jumps
oh squat as Rx

19:10

23.14
95# thrusters in lieu of squats

cfwu x 3

24:33

runs on a treadmill, tons of spool up time
ohs broken 10's, 5's

Late entry for Sunday: Cindy, 17 rds plus an 18th of pullups. This was a PR.

Sunday's WOD on Monday: 20:14

All 5 x 400M on a treadmill at 9 mpm
1st set of OHS were unbroken
2nd set 11/5
3rd set 10/5
4th set 8/7
5th set 9/6

Age 35 bw 185
24:30

Age 43
Bodyweight 200

As Rx'd 23:20

This is a tough one. Difficult to keep the weight up on that many OHS.

Did this on 1/2.
As rx'd. 18:24. Very surprised to see over a minute better than last April's. 'Cuz I certainly don't feel like my metcon is better as I've had an up and down year.
1/3 cfwu, Burgener WU + bar jerks
Treadmill runs and long transition times across gym. OHS not a problem, but breathing while doing them (or not) caused bad headache on rd 3.

20:03 - used 65# for OH Squats.

Split times: Rnd Run/OHS

1 2:00 1:16
2 2:03 1:42
3 2:05 2:17
4 2:00 2:59
5 2:00 1:43

Notes: Ran from house to mailboxes. OHS unbroken except rounds 3 and 4. On OHS, need to keep tension in bar; ie, hands should try to pull bar apart. This "extra" tension was very helpful in last round to stabilize the bar overhead. Performed on 1/1/07.

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

"Nancy"

Five rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

Total time = 22:46

Inverted the order by starting with OHS. All sets unbroken with weight for the first time ever.

15 min as Rx'd...treadmill slowed me down big time.

Subbed rowing, slowed it down a bit - 80lb OHS
Just under 23 minutes

I got some bag gloves for Christmas.

800m run (4:17)
3 minutes on the heavy bag
800m run (4:22)
3 minutes on the heavy bag
800m run (3:48)

CFWU x3
Scaled back OHS to 65#

Ran up stairs and 2 laps around track and back down for run...

16:17

(done 1/1/07)
22:22 for only 4 rds.
HR avg 154 max 177; runs on Tmill (7.0 down to 6.4)
The holidays have taken their toll on me! Last March, I did the full WOD in 21:00!

I'm on fire... literally
my arms are burning for some silly reason

anyways, i did my ameliorated version

5 rnds of
400m run
15 reps of 95lb OverHead Squat
10 reps of 225 DeadLift (should have been 12, to mimic the previous)
for time

did this in 39:50... had trouble stopping the stopwatch on my ipod

posting this exact post 3 times, on different WODs, please don't delete them

25:10 vs 29:36 on 8/12/05 vs 32:35 on 6/28/05. did 1st set of ohs non-stop, then 10 & 5s. 10 min ellip wu 15/15. hr avg 130, hr max 171.

CFWUx3
30:16 (5:20-6:54-5:49-6:11-6:00)

24:37 as Rx'd Meyer
Godfrey finished just before me with 45 lbs
22:50 w/65lbs Kameron
Jeff inished just after me with 65 lbs

WUx3

28:37 w/75lb OHSs.
I thought I might be able to do this as RXed before starting. By rnd 2 I was well disabused of that notion. Long way to go.

44, 5'11", 204lbs
23:49 w/45lb bar sub for 95lbs

18:38 as rx'd.

cfwu x3
55# ohs
22:53
1st WOD after taking week off...sucked hard on runs..paid price for holiday indulgence

25 minutes

Male 46yr, 180BW

CFWU X 3 but skimped on the pull ups to try and heal my elbow/forearm.

95# on OHS (Personal Best for weight)
400m sprints on treadmill at gym.
26min total time
Charlene and Jessica did a great job at lower weight for OHS. Great form and fast runs for both.

Combined this one and next one and did...

8 rounds of 400s with alternating 15xoverhead squats (20 lbs bar) and 12xdeadlifts (95 lbs).

bw: 119

time: 34:30

BW=2-5, 46 yo, 72"

sub round 1 w/ 65#, treadmill, 3.5% incline,1st round 4-7 mph (warmup), then 7-9 mph.

Rd 1 = 4:05
Rd 2 = 8:43
Rd 3 = 13:29.37 TOTAL, abbreviated it:
it's late I gotta get up early. G'nite.

25/120

sub'd 20 lbs for squats

16:48

18.02
500m rows sub'd for runs, OHS as rx'd.

18:26
53lbs

21:21
33#

Last time with 15# and 26+ in time. Good improvement.

Rx'd

16:10

As rx'd 18:15

4 Rounds of:
400M Run
95 Lb Front Squats, 15 Reps
+
one 400M Run (didnt finish the last set of squats, giant football player needed the squat rack)

16:29
Age 15
BWT 150

17:30 w/ 65# OHS -- PR by 1:28 and 10 lbs. since last "Nancy" in Oct. '05.

#72--I've set many successive 5K PRs in 3 years of doing CF, and a couple 10-mile PRs. Training is all CF with a weekly long run as races approach.

Somehow haven't run a 10K since my second month of CF though!

20:48 rx'd

correction: 20:46

16.16

Runs on Treadmill
Incline 2 Speed 15.5-16.5
30kg Overhead Squats

21:40

Runs on treadmill 1.0 include 9.0 speed
65lb overhead squats

32:44 as rx'd

18 min, not very deep on OHS
wu=20 min interval level 8/9

33yo 192 lbs
400m run outside on snow&ice covered country road in heavy boots
90lb OHS
24:05

scaled to 70lb OHS to work form
TM: .5 incline @ 9.1mph
18:35

19:10

Unbroken sets on overhead squats, but I still don't have enough flexibility to go low. Walk between treadmill and squat area is fairly long.

Run: 7 rounds, 7min on, 2min off

Nancy: 5 rounds for time,
.400 m row
.15 x 95# ohs

3:15
4:48 - squats broken 10/5
4:23
4:35 - numbness/tingling in left palm on ohs, 10 ohs, 5 front squat
5:44 - numb again, 10 front squat/5 ohs

22:48 total

10 min jump rope
cfwu x3, w/ 15 reps all except ring dips, pullups 12 reps, no ohs w/ broomstick, 15 shoulder dislocates in each set w/ broomstick
WOD w/ 65 lb. OHS- 17:02
Left shoulder hurting some after OHS, hope its fine 4 practice later, gonna go ice in between

13:26, had to drop the weights for some reason today. Done on Jan3, 2007

18:33, with 75 lb OHS

18:33, with 75 lb OHS

16:03 as rx'd.

bw 149#
65# for OHS
18:07

16:30~
on treadmill 1%inc .25

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

43:25

Sub'd C2 Row 500m for 400m run:

Overhead Squats completed in broken reps @ 95 for the first two sets. I completed the the first two rounds at the 24 min mark and decided to drop the weight to speed things up. For the last three sets I went down to 65 and completed the 15 reps in one set for the last three.

C2 Row times:

2:03
2:01
1:58
1:59
2:04

AC

m 34 bw 165

Sub 75 lb overhead squat
ran 7 minute mile on tredmill.

14:30

All squats unbroken. Could have done as rx 95 lbs and probably a little faster in the transition of running to squats.

26 mins as rx'd

tread mill 1.5 incline
10.5 miles/hr
Time was longer than hope for do to people taking over my squat rack in between my running.

m/39/192.5
sub'd row 500m
18:50

As rx;d
19:50 need to start narrowing my stance on OHS

Will 39 y.o.
72in 218
as posted
21:16

39 202
had to sub .25 miles treadmill 1.5 incline
18:30

first time with Nancy

subbed 45lb OHS
treadmill varied between 7-8mph.

17:08

30 yo M, 225

ran on treadmill with slight hill (L3 of 15)
95lb o-head as rx'd

16:05.

hhuge improvement in cardio since I started CF 10 days ago.

23:43 as Rx'd

8:42 PR over 060408 (which was my first true finish on this WOD). All runs slow, OHS unbroken at 15 straight all 5 sets.

19:06
22 yo M, 152lb
3rd day on CF, 1st time ever doing OHS. scary being fatigued while under a heavy bar

33 / 230#

Mis-read WOD

10 overhead squats instead of 15

15:00

as rx'd

bout a half hour

40/6'/190
cfwu - 45/30/6
21:58
subbed 45 lb for 95 go up next time

18:25

23:27.

As rx'ed except I subbed a 600m run for a 400m run. This was due to the distance around my block.

as Rx'ed 19'35" on 3/10/08