Happy New Year everyone!

It's gonna be a GREAT one!!!

www.valleycrossfit.com

I can't wait for another fun year!

Happy New Year!!!!

New Year’s Resolution: Complete at least 260 of the 274 WOD’s for 2007.

Hi there everyone!

Happy New Year from London!!!

New Year's Resolution - Muscle Up by my 30th birthday in February!

Christina Fraquelli

Happy New Year from Scotland!

Davie

wow, this is just like the interval stuff i do after wods! (except my break doesn't involve deadlifts..)

too bad my stupid gym is closed on New Years
since i missed Sunday's WOD as well, i'm thinking i'll make it up with this for Tuesday

5 rounds of:
95 pound Overhead squat, 15 reps
225 pound Deadlift, 12 reps
400 metre run

looks pretty good to me

thanks for the program Coach. and i hope everyone makes goals to strive for in this New Year

mine is 200 Snatch, 250 C&J, and a 14:00 2 mile run... I'll keep you posted ;D
BW right now is 220 for future reference

Happy new year from down under.

new years resolution: deadlift 320, press 135, squat 225 Bench 185 10 times. Those are some big goals for me

Bring it! After today, I think, I know I can do anything!! Thanks to Coach, all of my crossfit friends, and mostly thanks to my husband. It's not about the WODs. It's about the determination and perseverance that I thought left me 30 years ago! I love the way I feel! I thank you, I thank you, I thank you!
Sorry, I am a sap at heart!

Happy New Year from Ottawa.
Here's to health & injury free training for all.
To my Brothers & sisters in arms, get back safe.

VVV/Ex Coelis

Resolutions:
1- Complete 85% of CrossFit WOD's (310)
2- Run sub 18:00 3 mile
3- Run sub 3:30 marathon

Errrrr...after recomputing # WOD's, should be approx 232 for 365 days assuming 3 on, 1 off.

woo hoo! Let's get (even) stronger in 2007!
Happy New Year - thank you Coach and Lauren for all that you do for me and the CrossFit community.
The inspiration found here is amazing.

Thanks Coach...Happy New Year.

GOD bless you and your family Coach. Thank you for such a fun, challenging and proven fitness program. I've had remarkable results and look foward to another year of CROSSFIT.
Happy New Year to all and may you all achieve your goals.

for the love of God another 5 intervals with a 400 run. ouch!! well i hope everyone has a great New Years. rock on crossfit style. thx coach and the community for everything.

resolution: to meet pukie.....it would take a tough wod but i think it can be accomplished!happy new years!

Happy New Year from sunny Oman, and a big thanks to all the great info last year.

From the family of 1st battalion 5th marine regiment, Alpha co. 3rd platoon (mspf) to the crossfit family (probably the greatest in the world) we wish you all a happy new year. Can't wait to come home!!!

From the family of 1st battalion 5th marine regiment, Alpha co. 3rd platoon (mspf) to the crossfit family (probably the greatest in the world) we wish you all a happy new year. Can't wait to come home!!!

Hey-

Happy New Year from Illinois.

Good luck in your training,

-K

Happy New Year from Houston, TX!

happy new year, all.

let's hope for the best!

Happy New Year everyone.

Happy New Year to everyone from Tubbyville! (Actually Brisbane Australia, but it FEELS like I'm in Tubbyville!).

I've 'dabbled' with the Crossfit WOD's for a year or two now, but haven't really done anything properly. I've now maxed out at 100kg (220pnds) and decided to Crossfit properly - or at least as well as I can.

I just finished my pathetic version of todays WOD, and will post here for all to giggle at:

5 rounds of
400m run (walk!)
6 x 80kg (175pnds) deadlift
18m11s

It's a start I guess! I didn't get anywhere near pukey, but I haven't trained in so long I thought I'd ease into it a bit. Plus, I've never deadlifted before in my life so I hope my back holds up. I look forward to joining the crew here at Crossfit. Cheers guys!!

Warmest regards to all...

Here's to keepin' focused for the duration of 2007!
Happy New Year!

To Coach, the entire CrossFit Community and all our military forces, Thank you very much for all that you do. I wish you and your families a wonderful, safe and healthy 2007. May we all achieve and surpass our goals for the year.

#26 Keep up the good work and you will be amazed how fast improvments will come.

Happy new year from Sweden!

New year's resolution: not skip one day of flossing :o)

Here's to more kool-aid! Happy New Year!

happy new year crossfitters

WU : CFWUx1, 60kgx5 deadlift

14kmh treadmill and scaled to 60kg : 15min 15 sec

Cooldown, stretch, mobility.

Happy New Year from London, UK !

2mins bagwork ( sometimes 3- I lost count of the time :( ) instead of run- about 56 kg on deadlift- which was about right for 12 deadlifts from mid -shin up without stopping 21 mins.

22:38
135# deadlifts

5 rounds
400m run + 205 DL

19:38

CFWU x 2

Performed 4 cycles of WOD as proscribed in 30:00

X-Fit New Year's Resolutions:
1) No alcohol
2) 100% Zone

Goal for 2007:
Muscle Up (Inshallah!)

All of my gyms are closed today. Need bar & weights for Ant-Strength DLs. I'll do this WOD tomorrow.

Coach, thank you!

Looks like some good resolutions.

Happy New Year!
5 rounds
225 DL x 12
400m
21:09

18:24
500m rows instead of runs in the rain
225# DL
Died on the 4th row

Happy New Year everyone!

BW 178

As rx'd

13:58

Happy New Year

Great start to 2007! Completed the WOD the way the good Lord (and the Coach) intended: as rx'd!

CFWU

Rnd 1: 3:07
Rnd 2: 3:14
Rnd 3: 3:44
Rnd 4: 4:05
Rnd 5: 4:37 (had to break the DL into 7/5)

Total: 18:43

Really gassed by the end and DL form suffering by the last set but finished with my head high and feeling energized for the year ahead. I resolve to be diligent with my WODs, to improve my form, and to not let my ego push me to the point of injury. My goal for 2007 is to join the muscle-up club.

Happy New Year everyone!

16:32 using 105# for DLs

16:52 as rx,

No weights available today. Subbed Angie instead.
100 pull ups
100 push ups
100 sit ups
100 squats
19:03

Has anyone here experimented with the 5 on 2 off schedule?

I think they use it at Gym Jones, and Tom Brose, who runs Crossfit DC, mentioned it in his blog. I wanted to know if it was worth it. We were thinking of following the Gym Jones method of using a completely randomized "easy" day as well as a day to train the Black Box lifting protocol. It seems that 5 on and 2 off would be very condusive to this.

Again, if you are in the good old Richmond, Virginia please come out to weekly Saturday WOD's at Byrd Park. E-mail us, or comment on the blog, www.crossfitlombardy.blogspot.com, to let us know.

Matt

Oh yeah:

Happy New Year Everyone!

so coach - what are we to call this particular WOD besides painful? I was unable to locate it in the usual bag 'o tricks...

they don't all have names Mr_C

so u can call it painful if u want

CFW x 2
WOD as rx'd 18:17 (woulda been faster, but my legs got kinda sluggish...)
Thanks Coach for such a great year! Happy New Year to all CFer's. I wish everyone many new PR's in the upcoming year.
We got to see the tape delayed Liddell/Ortiz fight today. Holy crap! Chuck Liddell is one bad dude! Never really like Ortiz until I saw is T-shirt and heard his post-fight comments. When I grow up, I wanna be Chuck Liddell...or maybe even Greg A.

3x5 bar dips and broken pullups
Burgener wu, 3 ea. PC&J, PS&OHS, SC&Thruster, SS
5 rounds 200m, 12 DL (145#, 4x125#) (~50%1RM)
total time 39:50

18:30 with 135 for DL

24:38

10:15 as rx'd

runs on tread @ level 1.5 incline
still too slippery outside, no breaks in deads

15:05 as rx'd

OPT, fantastic time

Subbed 135# DL

R1: 2:47
R2: 3:25
R3: 3:36 DL Broken 9+3
R4: 3:57 DL Broken 10+2
R5: 3:28

Total 17:14

17:15 with 185# DL

19:30 with 145# DL

Bwt: 135

As Rx'd

14:47

I normally scale down to around 185 for DL but gave it a try with 225 today and was really happy with my time considering how much the weight was for me. Got rounds 1 and 2 unbroken, 3,4, broken into 8/4, and finished with 5 unbroken.

Happy 07

Happy New Year, CrossFit family. Today is my 55th birthday. We are opening Mount Baker CrossFit at noon for a New Year/Birthday workout. The workout will be the 'Filthy 55'.

We wish everyone a blessed, healthy and happy 2007.

13:01
sub'd 95 lbs for DL, runs on tread @ level 1.5, avg 7.2-7.8 speed, dropped to 6.2 once for breather

Congratulations Mt. Baker CrossFit and Happy New Year to all!

19:46

21:45
Bwt. 183 BF%15

Resolve to get down to 12%BF this year.

Subbed 135# DL

R1: 2:47
R2: 3:25
R3: 3:36 DL Broken 9+3
R4: 3:57 DL Broken 10+2
R5: 3:28

Total 17:14

37 190
as rx'd
12:39

OPT...wow!

25 minutes

Dealift was at 60#

Happy New Year to everyone from Mesa, AZ!!!

I've got my new years resolution. Make sure that my family knows that when I'm doing the workout to wait until i'm done!! Started working out at home got a 300# oly set, plus an additional pair of 45's for christmas, and have recieved my bumpers and bar from glenn pendlay. i started back up with this workout but my daughter decided that she wanted attention in the middle of the workout.
3 rds 17 min 42 seconds. I'm gonna have to take it easy for a couple days. a week-week and a half break is really noticable. happy new years all and happy CrossFitting!!

CFWU x 3
5 rounds for time= 14:44
400 meter run
95 # Deadlift, 15 reps (forgot how many we were supposed to do so did 15)

Then worked on hang power cleans b/c I am determined to get it!! 55x3,60#x3,75#x3, 75#x1x2

Stairmaster on hills, 20 min
Happy New Year!!
erin

25:50
135x12
185x12
205x12
215x12
225x12

Took it slow and worked on the DL info in Rippetoe's article. Really helps me to work on the shoulders being past the bar; much more comfortable.

19:01 as rx'd

runs on treadmill 1% incline

40M/5'8"/177

Double workout: I ran 5M on the rest day so I took Sunday off. Nancy first, 10min rest, Monday WOD.

CFWUx3
"Nancy" - 16:00 subbed 65# OHS

10 min rest

Monday WOD - 20:23
R1 - 225
R2-R4 - 205
R5 205x4, 135x8

Happy New Year!!!
16:23 as rx'd

Happy New Year from Crossfit Rockford!

as rx'd 15:29

Hey-

DL 275 & 400m x 5 - 25:18

-K

Rain stopped, so no burpees today...
As Rx'd

33yom/152#

CFWU x3 (9:23)

5 rnds
400+m (0.3mi)
225# DL x15

33:58 - at least I can improve next time.

That freezing, dry air makes recovery b/w rounds a bee-otch. Shout out to all the 70F SoCal Xfitters out there - throw on your poofball stocking cap, pop LedZep's "Immigrant Song" into your iPod today and think Happy New Year thoughts for us in the D.
:)

age-40
bwt-211#
time-17:25

Brandon - 20:05 as RX'd

Marie - 19:31 with 45 lb DL's

Sub 185 lbs 22:30

165# dl
19:42 runs were slow as molasses today...

Happy New Year to all!!

Happy new year!

16:11 as rx'd

American Family is closed today so I am going to infiltrate Gold’s and sweat on the spandex types while they are on their cells. This should be interesting.

Back to back 400m x 5 ... this is fantastic timing. A bunch of us are doing a charity 10K soon and the last WOD's parallel the training nicely.

Coach I thank you and hope to work with the Lombardy (Matt, you are off to a great start and making it happen with few resources….kudos) group and my boxing team etc. to get a well-planned crossfit group established here in Richmond. There are a few of us and we are very scattered but we are growing in number all the time.

I wish you all the best; I can’t say enough about the program and the participants.

I will post times later.

Ricky
Richmond

Andy: 185# 17;55
Paul: 225# 16:00
Jen: 135# 15:35

28/F/105lbs

400m run
90lbs deadlift

16:23

Happy New Year!

Happy New Yr. from Havertown, Pennsylvania!

sub'd 185lb DL's

21:11

DLs sets broken 6-6, treadmill 10mph
a tad hungover.

18:15 as rx'd
DL broken up mostly into 4's
treadmill run at 1.5 incline. Started out first run at 10.5 but by round 3 the lower back was shot and I even had to dropped it to 7.5 for a bit to recover.

As rx'd 19:05

as Rx'd, 18 minutes.

but that's including the 2-3 minutes of shouting match i got into with the guy at the front desk who told me i had to stop because i was "putting the weights down too hard" and that i was "going to break them." 100k of iron on a rubber mat. yeah.

i felt like a bit of a dick afterwards--i don't generally lose my temper--but man, with one set to go, your blood gets up, you know?

New Year's / 36th Birthday Workout

Age: 36 / Weight: 185#

Deadlift bodyweight 36X 6X6
Run 4 miles in 36 min. over hilly terrain.

Gut check for a sorta flabby ex-runner

New year's resolutions:

1) bodyweight down to 80kg (176#) -- 5 pounds to go
2) lead Fine Jade (5.11a), Abracadaver (5.11a), and the Vampire
3) snatch & press BWT, clapping HSPU, 1000# CF Total.

That is all...

As RXed: 21 minutes

It's a long walk from treadmill to freeweights @ Ballys. I need my garage gym!

29/175

DL's
1. 225 x 12
2. 225 x 12
3. 225 x 12
4. 135 x 12
5. 135 x 12

time: 23:49

As rx'd 26:51
All deadlifts no touch and go's. Last night's margaritas didn't help.

Happy New Year.

14:32 as rx'ed on the tread with speeds between 8.5 and 9.6 (incline 1.5). The runs killed me today, I had next to no push there today. Broke up only round 3 & 4 into 8 & 4, all other rounds unbroken.

The week of bad eating habits and extra booze has not been helpful by any means, I fear tomorrow's WOD greatly. Time to clean up my act in a big way.

New to crossfit

WOD Modified due to not beingable to get weights near track
5 rounds 400m row
275 DL X 12
22:18
Had to take a few secs between some reps on Deads but nothing longer than 5 sec. Hands were giving out and just did not think to switch to mixed grip. Lost small amounts of time walking from Cardio sec to weight room. I know i should have run. I will have to remember chalk next time

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

37 / M / 185

Scaled: 5 rounds of 550m run & 185# DL, 12 reps

20:56, No breaks in sets, last run awkwardly slow.

16:37, subbed with 170# deadlift

subbed
500m row
295lb. DLs

24:10

Mike Donnelly

As prescribed
21:45

had to run outside around the block and enter my garage gym for DL
some DL sets broken

Happy New Year to all of you

This destroyed me: 42:58! My grip failed me, went faster when I used the counter grip method. My runs were slow too, and I don't drink so I can't even blame this on amateur night.
Happy New Year.
My fitness rsolutions include: a 10:30 1.5 mile the development of a pistol and a reduction in BF%

1/4 mile runs

1. 225 lbs (wouldn't budge)
1. 135 lbs (difficult, slight back pain)
2. 115 lbs (manageable)
3. 115 lbs
4. 115 lbs
5. 115 lbs

20 minutes

M/26/5'11"/180
WOD as Rx'd
round 1: 2.46
round 2: 3.16
round 3: 3.39
round 4: 4.13
round 5: 3.55
TOTAL: 17.52

No gym so no DL today.
Subbed the following;

5 Rounds
500M row
20 Push-up
30 Sit-up
40 Squat

30:34

Ooooo...that very good wine last night wasn't so good this afternoon...

D.

CrossFit Oakland (from memory)

Max 17:13 rx'd
Franklin 19:30 rx'd
Candace 16:42 165#
EV 16:10 95#
Scott 18:30 205#
Charles 19:32 205#
Ann 21:20 92#
Annie 22:14 115#
Justin 19:34 225# + 21 pull-ups, 3 rounds

bwt 190#
24 yom
14:47

Great WOD wish I could do it outside but still liked it. Happy New Years to everyone, from Curacao, NA. To all those overseas in a real deployment good luck and godspeed. Here's to a new crossfit year full of some Kool-aid. Oh yeah, OPT, insane time.

Age 34
BW 145#

As rx'd:
18:14

18:56 as rx'd
36yo male

Can anyone suggest a good running sub (besides treadmill) for this workout? I've looked in the boards and FAQ but was unable to find anything. I found it hard to replicate the intensity of a 400m run on a treadmill, and the roads are covered in zamboni-quality ice here right now. Dangerous just walking to your car, much less sprinting up and down the block.

Thanks, and Happy New Year to all.

Happy New Year All,

Please accept my wishes for a prosperous and gainful 2007. To coin a phrase, "Be all that you can be" and know that Xfit will do it's part to get you there physically and mentally.

Comment #108: Running alternate - Run in place for two minutes; high kick it for increased intensity. Or, jump rope.

18:34
as rx'd

AMTT

scaled to 150 lbs all we have at the shop

Monkey Boy: 14:59

18:28
205# DL

Have a concept 2 on loan for a few days so subbed 500m row for runs but messed up remembering the rest of the WOD

Did 5 rounds for time of:
Row 500m
225lb deadlift, 15 reps

in 18:24

That just may leave a mark!!

Cheers, kempie

subbed row for run (I have a C2 on loan so have to make hay while the sun shines)

5 rounds for time of
Row 500m
225lb deadlift, 15 reps

in 18:24.

Just noticed that it should only have been 12 reps ... Hopefully my reading and comprehension improves this year.

Cheers, kempie

18:45...happy new year everyone

#108 - row or rope jumping would be my .02

30 minutes
145# DL

47 YOM BW 175

As rx'd 31:36 - runs were actually more like 425 meters each, as I had to get back to my bar from my 'track in the back'... yard that is! Was pumped at this time - did not peek at all, just fought urge to wimp out early.

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

400 meter run: 1-1-1-1-1
135lb Deadlift, 12 reps: 8,4 – 6,6 – 7,5 – 6,4,2 – 4,2,3,3
Time: 41:02

Sure wish I could figure out my "deadlift problem!" I studied the slide show, and I'm pretty sure my form was right on, but I can't do much more than 60# and my lower back is done!

BWT=277#; 43 yoa

subbed 313# DL and ran outside

23:39

Have a great 2007!

5 x 400 meters(little more) 12 x 100kg
19:40

As rx'd 18:01- Just put in my new garage gym last week and love it. One resolution is to post my workouts and keep better track of my progress. I drank the Kool-Aid a year ago but never really posted. Thanks Coach and to everyone who provides input to the site. Happy New Year.

cfwu x 2

18:45

Achieved a state of bliss during the 4th round run. Love this sh*t!!

Age: 26
Weight: 188lbs

Sub'd Jump Ropes for Run at equal time (about 100 rope jumps per round)

13:50 mins.

I was thinking too much about my mechanics this time as a result of Rip's Deadlift piece. Like to believe my technique improved but felt a bit uncomfortable. Hopefully I worked thru the adjustment though. Thanks Rip. Goos stuff man!

Heres a bit of advice for you all. Don't rush the deadlifts! I think I'm going to have to sit out for the next few days.

BW 229
38 yoa

CFWU x 1

14:24

- all rounds as rx'd and unbroken
- felt great and was in the zone today
- runs on tread (1.0 incline). my gym got a new treadmill that goes up to 12mph (finally)
- shins are wrecked from DL's

Great time OPT (10:15)- wow! I hope to catch you one of these days...us clydesdales have a tougher time...

Happy New Year to all!

Age: 31
Ht: 68"
Wt: 235 (23%)

CFWU(10) x3 - 11:59 (-100# on gravitron)
Rest & Stretch - 11:35

WOD - BrandX Pack: 5 rounds 400m, 12 deadlifts 135#

Round 1 - 2:53 (8 mph)
Round 2 - 3:52 (8 mph)
Round 3 - 4:25 (7 mph)
Round 4 - 4:14 (6 mph)
Round 5 - 4:15 (7 mph)

Total - 19:37

Third WOD since I took a 1 month sabatical (big mistake) on my move to Japan. The last two were too erratic to bother listing (mental note, take the day off if you had a typhoid shot that day). Decent gym on ship, just lacking a weight cage and place to do back extensions (gotta get a plyo ball I guess).

Happy New Year, my resolution is to start keeping track of the WOD's by posting-

WU- 1000m row, 12PU, D.L.-45, 95, 135

5 rounds for time-
400m run (treadmill)
12-D.L.(subbed-135 rds 1-3, 185 rds 4 and 5)

17:30 (including break to control bleeding shins from messing up the place)

15:46 (11:16 of work)
Runs on treadmill.
Deads felt good today.
Lost time running from basement to garage.
Great Workout!!

Scaled to Brand X Porch:

3 Rounds 400 m and DL 225x12

14:09

Will do one more round next time.

rnds 1-2: 205# dls
rnds 3-5: 185# dls

400m on treadmill

26:08

Happy New Year!

11:30 RXD

WU
Walk to gym
DL 95# x 10
DL 135# x 5
WOD
DL 185#
18:30
All rds as rx'd
BWT 183

35 year-old male 215 lbs Rugby Player/Dad
time: 17:28
DL 225lbs
Started losing my grip on the DL so had to break up the last few into 6x2.
I have started to use the "four fingers over thumb grip" which helps. I stopped using the "1 hand over - 1 hand under" grip because I heard that it puts too much strain on the bicep. I try not to use straps but do use gloves.
Peace and Prosperity in the new year ... Dr Swing

11:58 as RX'd

Shoe, is that you?! Holy cow man, you have gained some weight!! This is supposed to be CrossFit, not CrossFat. I'm glad to see that you are gainfully employed overseas...not! What was that about quiet professionalism...

17:37 as prescribed.

Got a call from work in the middle of round 2, that cost me at least a minute.

43, 174lbs.

13:21 as rx'ed.
All deadlifts unbroken, runs on mill at 1%. Been sick all week, kept a garbage bag close to spit pieces of lung in after each run.

Gym closed. Second day in a row.

Went for a nice easy hilly 10k. 1:02:04. Tomorrow will be some hard work catching up.

BW 58kg

was feeling a bit weak today..

60kg DLs --- 26:15

age: 25
BW: 185
16:53 as Rx'd

used yesterday's Nancy as a warmup since I had the pleasure of spending half day running from one end of O'Hare to the other and the other half in the bar deciding which end to run to next. Made it home just before midnight. Happy New Year everybody.

400m
205# deadlift x12 unbroken

5 rounds Time= 21 minutes

400-meter run, #135 DL - 14:01

13:46 - 400 meter runs, 225# touch and go trap bar deadlifts.

Feet still very sore from the Pere Marquette trail run. Limping through the runs the last two rounds....all deadlift sets strong with no breaks.

14:44 as Rx'd

2 mile warm up run.
Nice one, coach!

That was a great way to start the year.

2 rounds
205 # DL - 12 reps
Run 400 M
then
3 rounds
185 # DL - 12 reps
Run 400 M

21:43

bwt ~114
22:44; d/l 135.

Mark

25:07 subbed 500m rowing 205 lbs for first three then 185

Theresa

20:37 subbed 2 minutes jump rope and 160 lbs.

I am new but very interested in CrossFit. Can you please explain to me the "TIME" aspect of "Five rounds for time of:"... I presume you sprint 400m and then do 12 deadlifts and then do another 4 rounds...but when/how much do you rest? Thanks.

Sub 45 lb deadlift and 400 m row.
16:34.

12:24 as rx'd
The cream is starting to rise....nice work Fitz!

400 meter run
135 lb deadlift
15:52

1. 225 x12 run
2. 225 x 12 run
3. 205 x 12 run
4. 185 x 12 run
5. 135 x 12 run

19.30

My back began to lock up nicely so I had to drop off. I need to work on my deadlift tecnique.

Ricky
Richmond

Comment #150

Rest as much as you need to between rounds. You're posting your total time for all five rounds, so the more you rest...the worse your time.

28yrs old, 210# bw, 6'-1"

wanted to work a little more on upper body stuff. since my pullups need work, I did 3 rounds of:

400m run
21 pullups
225# deadlift x 12

19:34

CFWU
23:13

I hate fast people.
I also took a little more time on deadlifts... still scary.

bw: 186

As rx'd: 16:45

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

As rx'd 18:00

19:49 as rx'd

subbed 185# Deadlift
20:23

27:33

Five rounds for time of:
400 meter run
227 pound Deadlift, 12 reps

what would be a good sub for running?

cfwux3
2 rounds with 135# + 1 extra run
11:30

Age 51/BW 240#
Subbed 500 meter rows for runs, otherwise as Rx'd (32:47). Some time lost in transit (rower is another section of the gym) and wishing others a Happy New Year. But a good first workout of '07. Happy New Year All.

Yet another excursion into the unknown with my new bar; definitely can up the weight on the deadlifts next time. Also, nowhere to run 400m and I didn't want to row again, so I ran my block each time, which is 0.4 miles. 30kg deadlifts.
Round 1 - 4:25
Round 2 - 4:50 (two stops to retie flopping shoelaces)
Round 3 - 4:45 (one stop to disentangle my dog from the ivy)
Round 4 - 4:30
Round 5 - 4:20

Total time - 38:40 so lots of room to improve..

Followed by 5 rounds of 7 HPC (again trying to find where I am with the Oly bar versus dumbells). Sets were 15, 20, 22, 25 and 29 kg.

Dinnertime is a horrible time to run around my neighborhood - the tantalizing aromas wafting on the breeze were incredible.

Cynthia

27:36 didn't read the Rx correctly and did 15 reps on dead lift.

29 5'4 145
WOD 15:50; runs done on TM, scaled the DL to 155, back will be soooooooooooooo sore tomorrow, form still needs work.

17:29-Subbed 2 min on indoor bike trainer for 400s.

13:24

12x 180
10x 180
8x 180
6x 180
8x 180

31/ 185

30 minutes flat as rx'd

quarter miles estimated

Ha ha! I love these..

1.5mi run to DCF HQ

CFWU x 2

16:24 as rixed.

1.5mi run home.

My dogs loved this one too!

BW: 173 Age: 27

Time: 13:07

3rd WOD #135 26:35

23:03

run on TM, 1.0 incline 9.2 speed
DL 185

29/185

As RX'd
15:48

as Rx'd 14:50

21:38

sub, 15 air squats for DL - no weights at home

Oops! Ignore my earlier post please

subbed
500m row
205lb. DLs

24:10

Mike Donnelly

as Rx'd

21:42

as Rx'd
BW = 160
Treadmill runs, 1% grade, each run approx 1:46

Round 1: 2:45
Round 2: 3:47
Round 3: 3:48
Round 4: 4:13
Round 5: 4:22
Total: 18:55

Ummm, NOT as Rx'd as stated earlier.... Actually did 15 reps instead of 12 on the DLs.

46yo/5'10.5"/198lbs

Modified as follows ...
run 170 yds
Dl 135

time = 6:29.50

J

w/u: cfwu x 1, treadmill, dead lifts w/broom stick, bar
wod: subbed 185, R1: 3:19; R2: 3:42; R3: 4:11; R4: 3:42; R5: 3:17
stretch

Happy New Year to everyone...

resolution --> kick some butt... especially my own

today's WOD

5 sets
run 450 m
deadlift 225 x 12

13:20 - Don't bring it weak this year!

from #184, total time 18:13

2051

Scaled to 125 deadlift

Really felt the lower back during the run. Rushed to get to the workout and forgot the warmup! Not a good idea.

BW: 160#
CFWUx3
5 sets
run 400 m (Treadmill)
deadlift 165 x 12

Time - 21:12

100# DL:
8 sets of 2

KB Swings:
4x25

posting a day late but wanted to have it here for a reference point

after wod of 1/2/07
did wod of 1/01/07

5rds of
400 run (5 laps around bball court)
225lb deadlift 12 reps all unbroken
time 21:53

17.55 as rx'd. Runs on treadmill @ 1%.

25min. 225lbs dl

17:02 as rx'd
runs on treadmill @ 2.0 incline

193#
CFWUx2
18:15

18:40 as Rx'd

34/180#
185# DL
15:33
next time do abound 10-20lbs more

M/37/176

Subbed DB deadlifts for barbell, used 85# DBs

400m at 9.5 mph and 1% incline

Time: 19:19

Very good workout, last two sets of DB deadlifts broken: 10/2, 8/4

Practiced kipping pullups and did some ab work afterward.

CFWUx3

BW 127

400m tm runs 9.0mph
115# DLx12

24:01 I'm not totally certain I did five rounds, it may have been six? But since Nancy was 20 min and I find DLs harder than OHS, it was likely only five. Crushed at end, made a fine sweat angel on the floor. Happy new year everyone!

I have the goal of finishing the CFN intermediate skill standards by my 1-yr cf anniversary in may, if not sooner. It is difficult that there is no rowing machine here in town, but I will find a way.

27yo 200lbs

15:59

as rx'd

slowed by distance from treadmill to weights

could only do 3 rounds
225 pds
400 meters
13:06

19:36 - Subbed 1:30 Jump Rope for run

No easy access to weights. PR on Cindy: 8 +1.

Jeff-subbed 500m rows (knee) otherwise as rxed-17:20
Charity- subbed 111# DLs- ran to treadmill-17:09

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

As written... 18:14
BW 165

DONE JAN 2

bw-198

wu
30xsitups,pushups,squats,goodmornings

wod-modified a lot

1/4 mile run and 12 deadlifts @225#-approx. 3.5 minutes

48 deadlifts @225#-approx. 13 minutes

1 mile run-approx. 6.5 minutes

Deadlifts broken at 6 reps to start and eventually 5s, 4s and 3s to finish. Sweaty hands made the grip tough. Don't know why I didn't do the wod as rx'd, but I did finish the reps and total distance. Took about 23 minutes.

MC

185 lb Deads
22.16

bw 170 age 38
185# DL
5 rounds
30 mins.

As Rx'd (don't get to say that too often!)
5 rounds 400m run + 225 DL
17:06

as rx'd

16:33

did 15 reps DL otherwise as rx'd
15:14

As prescribed: 21:45.

9.0 mph for each 400m on treadmill.
Deadlifts as follows, more or less:
1) 8/4
2) 6/6
3 6/3/3
4) 6/6
5) 4/3/5

18:43

subbed 185lb deadlift

age 17 bw 165

21:22 as rx'd

did 5 laps around court for the 400

CFWU
Burgener Warm up
Testing with 195 and 185
Opted for 160 lbs.
No track at work, don't do treadmills.
Ran in the monsoon 1 minute out 1 minute back.
31:15

49/195

500 meter rows
185 lb DL

24:16

(done 1/2/07)
26:53...HR avg 163 max 187!
Sub 185# DL's; runs on Tmill (7.0 down to 6.5)
Not an impressive time, but felt good with the hard effort.

Combined this with yesterday and did...

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

bw: 119

time: 34:30

2nd WOD after WOD 070102

16.49

Runs on Treadmill
Incline 2 Speed 15-16.5
90kg Dead Lift

15:46 as rxed.

BW 192

19:45....lost about three minutes waiting for the treadmill.

18:30

scaled to 185lbs to go unbroken throughout

slow treadmill here too...

500m Row
#225 deadlift

21:31

age 35 bw 185
27:00 on the nose
Sigh... Would have thought this would have been faster than yesterday as my DL is waaaaaaaay stronger than my OHS. Guess not!

As rx'd - 18:36. Still sick.

18:54

2 mins of elliptical for runs
All deadlifts unbroken

17:47
Subbed 155# squats in lieu of Dead Lifts

all rounds on treadmill @ 10 mph

DL
1-145
2-155
3-185
4-195
5-195
felt good ,will increase weight next time

19:45

spk still a girl

22:51 with mods
Rounds 1 and 5 used 30# fatbar + 140#= 170#
Rounds 2,3, and 4 used 185# barbell

Split times - round run/DLs
1 1:44 1:55
2 1:55 2:38
3 1:54 2:28
4 1:56 3:16
5 1:57 3:08

Notes: Performed 1/2/07 at Boeing DC Rec Ctr; indoor track. Run times faster than yesterday due to: controlled environment and more accurate run distance. I would estimate all run times close to 1:44 allowing for transition from DLs. Maintenance workers were in the way, driving the change between Fatbar and barbell.

as rx'd
19:36

tredmill wastes a good 20 seconds each quater mile
last 3 sets of deadlifts unbroken

26M
150

time 15:55
.25 mile on elliptical
135lb deadift

My form on deadlift sucks so I cut the weight to make sure I did it properly. Plus I hurt my back so I need the form to be very good.

Rx'd

21:20, runs on treadmill today

Ben: 16:49 as Rx, runs on treadmill 1% incline

23/69"/172
205lb thstrs, otherwise as rxd: 19:43

46yr m BW 177

3 X CFWU (Still light on pull ups to rest elbow)

400m on treadmill
225lb DL (All sets broken but personal WOD best for DL. Usually did this with 215.
Sets were 6,3,3, until last set where I squeaked them out 3,3,3,3.
Total time 32:54.

Charlene DL 135 with good form for all reps.
Finished about 5 minutes before I did.

Med Ball ab workout with overheads and side to sides.

Studdly workout that kicked my butte!!

18:10
did this at home.. so, runs substituted by bike for 2 minutes
135# DL

24:38

27yr M BW 150
185 DL
12:00 Even

as rx'd.

16m 42s.

cfwux3

195#dl's (8+4,6+6,6+6,6+6,4+4+4)
22:48

Subs: 90# DL's (10 reps. vs. 12)

17:00

21:03 as rx'd. runs on treadmill all at 8 mph. 1 set of DLs unbroken, then 8 & 4s. 10 min ellip wu 15/15. hr avg 129, hr max 169. quads sore. happy new year, all. thank you, coach.

As rx'd. 22:40. My deadlifts sets were a little broken up, but not too bad.

Godfrey 20:19 w/ 135
Kameron- 19:50 205
Jeff- 20:19 w/155
Meyer- 20:30 w/ 225

as rx'd

26-27 minutes

44, 5'11", 203lbs
22:53 w/185lb sub for 225lb
(broken sets on dl--6/6, 6/6, 6/3/3, 6/3/3, 3/3/3/3...bar feels like it's slipping mostly from sweat; may start using gloves for deadlift)

Ran upstairs and twice around track in gym for run.
Otherwise as RX'd

16:20

BW=205, 46, 72"
Warmed up to a PR front squat of 223#
Sub 223# for deadlift, ran on T'mill
3.5% grade
Rd I = 3:43, speeds 4,5,6,7 mph
Rd II= 6:56, speed 7,8 mph
RdIII= 10:08, spd 7,8,9 mph
Rd IV= 13:05, spd 9 mph

Rd V = 15:38.01 TOTAL (7,8, 10 mph)

Age 30
BW 183#

Subbed 1/4 mile on elliptical for 400m run.

28 minutes.

row instead of run and only 115lb deads = 26:00

145lbs/29yoa

CFWU x 3

As Rx'd (on treadmill)

19:49

After doing the 400m/135lbs thrusters (subbed 95lbs) the day before, my goal was to get this one under 20 minutes. Unlike the thrusters, I had no breaks in the DL reps but I paid for it as this was a butt kicker.

#54 OPT: WOW, what a time!

29yrs
229lbs

Used 275lbs for DL

19:14

As rx'd, 18:02
1/3 cfwu, burgener wu
rd 1 - 2:25
rd 2 - 3:49
rd 3 - 3:47
rd 4 - 3:59
rd 5 - 4:02
Transition time on a treadmill sucks.
As a cool down, some dh pullups to chest, and couple of attemps at a bar muscle-up.....oh, so close. Headache midway through rd 3, ouch.

shoot, forgot to note - did this on 1/4 as a makeup.

as Rx'd 19:23
w/ short break after round 3 for a visit to the bucket.

20:50 - 70lb bar

20:26 rx'd

Wow - really late getting to this one. Decided to come back to these vice today's (4 Jan) WOD, as I need the running...

2 rnd CFWU

24:38 using 135lbs for deadlift for form's sake; indoors on treadmill.

185lb deadlifts(lost time waiting)
19:55

about 18 min, sub 95#'s to save back
wu=20 min interval level 8, harder than yesterday!

18:49 as rx'd.

22.32 - OUCH!!!

20:47 scaled dl to 205

33yo 192lbs
400m run outside country road
210lb (all the weight I have) deadlift x 12
23:53

19:10 as rx'd

20:11

First two sets of deadlifts unbroken. After that the grip on my left hand struggled quite a bit, and sets were broken up.

400 m row
205# deadlift x 10

22:11

m 34 bw 165

modified to 205 lbs. deadlifts still not a strong suit but getting better. running on treadmill.

18:13. more difficult than nancy.

m/39/191.5
sub'd 500m rows
time: 19:33
one min. slower than than yesterdays with OHSQs

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

24:14

233/42

Sub'd 500 row for 400m run. Had to walk down to do DL.

18:18 as rx'd
1.5 incline on tread mill
avg. 10.4 mile/hr

18:38 as rx'd
400m on treadmill
225 x 12 deadlift
on the brink after that one!

Crummy memory strikes again... did 15 reps on DLs.
Cut off at 4 rounds, (ends up being same reps as rx'd... just more compressed). Scaled down last three rounds to 185# to keep it moving. Briefly encountered pukie on the second run, but fought him off. Heavier DL weight brought that on, I think.
27:34

225 x 15
185 x 15
185 x 15
185 x 15

39y.o.
72/220
17:11 as Posted

cfwu x3, 15 all w/ shoulder dislocates added, xcept pullups, ring dips 13
WOD w/ 165 lb. DL: 13:14
age: 18 male
bw: 137

1st and 5th round used 135#. Used them as a sort of warm up and cool down.
The rest as rx'ed. 30 minutes

I did 5 rounds for time of:
Run (treadmill) 10 MPH at 4% incline for 75 seconds
Deadlift 231 lbs. x 10 reps

Complete in: 20:14

45yo
239#

22:54 as Rx'd

Typical Clydesdale: runs painfully slow, deadlifts unbroken and powerful.

33 / 230#

21:30 as rx'd

dropped DLs to 95kg after first 2 sets (kinda passed out a little with)

21:48

22:57 135 lb deads

Mod: 205 DL x 8 reps
21:18

Completed in 29:34.

I substituted 600m runs for the 400's and 315 lbs trap-bar deadlifts for 225 deadlifts.

as Rx'ed 20'30" on 3/11/08