January 10, 2007

Wednesday 070110

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

Post rounds completed to comments.


Enlarge image


Interview with Mark Rippetoe at Elite Fitness Systems.

Posted by lauren at January 10, 2007 6:18 PM


I don't think I've ever seen the 100m listed on the wod before. I can see the potential for pain in this one.

Comment #1 - Posted by: Jross at January 9, 2007 6:28 PM

Sweet! I have missed the swing.

Comment #2 - Posted by: jason In OKC at January 9, 2007 6:28 PM

What can we substitute the kettle-swing for if we don't have a kettlebell?

Comment #3 - Posted by: Sascha at January 9, 2007 6:38 PM

#3 You can use a 55# DB in place of the kettleball.

Comment #4 - Posted by: Thomas at January 9, 2007 6:40 PM

Rip's gym is the heat. Rip is a pretty good dude himself. You'd be lucky if you ever got to go to the Wichita Falls Athletic Club.

Comment #5 - Posted by: Brother at January 9, 2007 6:50 PM

First USCG photo on CrossFit I've seen. Keep up the hard work shipmates.

Comment #6 - Posted by: Scott (FLETC) at January 9, 2007 6:56 PM

now I just need to steal a Dumbell from my gym...

Comment #7 - Posted by: Anthony from Ottawa at January 9, 2007 6:59 PM

so it is winter here in Calgary so a 100m run is not gonna happen. 100m on a treadmill is nuts.
I'm guessing a 100m row will be the closest sub.
what about double unders?
this way I have less travel time between rowing machine, dumbbells and bar.

Comment #8 - Posted by: Trevor S at January 9, 2007 7:00 PM

The USCG aircrews and rescuemen have my utmost respect. I've seen you guys out in some HELLACIOUS weather when everyone else was grounded. Looking good, guys. Stay fit and Stay safe!!

Comment #9 - Posted by: Ian Carver at January 9, 2007 7:01 PM

Trevor #8 - I will probably do 30 seconds of burpees, and repeat whatever number I come up with for each successive round.

Comment #10 - Posted by: Tim at January 9, 2007 7:09 PM

#10, Good idea, thanks. I was contemplating what I was going to sub for it.

Comment #11 - Posted by: matt-g at January 9, 2007 7:15 PM

What's a pood? anybody?

Comment #12 - Posted by: Jay at January 9, 2007 7:17 PM

30 sec of burpees is not a sub for anything, well maybe a punch in the face. I'd row.

I'm so not doing this WOD, I'm gonna do yesterday's because I missed it.

Comment #13 - Posted by: gaucoin at January 9, 2007 7:20 PM

#12: it's Russian, and 1 pood = 36.11 lb, so 1.5 pood = 54.17 lb

Comment #14 - Posted by: Eddie at January 9, 2007 7:37 PM

Given that a 100 m run should be done within 11-15 seconds of sprinting action I would agree that 30-seconds of burpees isn't a great sub. Also the two activities are quite different, each burpee has a few explosive movements, and although each leg drive in a maximal sprint is explosive, the rate of leg cycling makes the two very different.

I would do some kind of shuttle run if possible. If you have a 20 meter area in the gym run back and fourth 4 or 5 times (I say 4 or 5 because the change of direction is tough so 4 x 20m shuttle would take longer than a straight 100m sprint). Hell if you only have 10 m run back and fourth 8 times! At least you will be working on an explosive leg drive against the ground to propel yourself horizontally. Rowing and burpees aren’t going to do that.

Comment #15 - Posted by: Tony at January 9, 2007 7:47 PM

Well, I don't have a pullup bar and kettlebell at each end of a 100m path. If it takes 15 seconds to run 100m and 30-40 seconds to jog/walk back, that return leg will eat up a lot of the 20 minutes. Just wondering how others plan to deal with this.

Actually, now that I think of it, it's going to be extremely cold and windy here tomorrow, so I think I'll just come up with something else to do.

Comment #16 - Posted by: Brad D at January 9, 2007 7:47 PM

Following on from my post #15....I should say that I agree with Gaucoin and that I'd row sooner than do burpees as a sub fro sprinting ...if you really don't even have 10 m of space to work with.

Comment #17 - Posted by: Tony at January 9, 2007 7:50 PM

From reading the WOD, I gather the KB swings are for one arm, and that you should alternate arms per round. Yes?

Also, would jumprope or stair running be a good sub? I'm probably going to do this at home in the basement gym, which doesn't have the space for me to run. Man, I'm getting a C2 next week. Can't wait.

Thx, Dan

Comment #18 - Posted by: Dan Ensing at January 9, 2007 7:56 PM

#16: You could run to the halfway point (50m) and return.

Comment #19 - Posted by: James M at January 9, 2007 7:59 PM

I believe that link should be titled "Elite Fitness Systems."

Note: Remove an 's' from my email if you wish to contact me. I hate spam.

Comment #20 - Posted by: Nick at January 9, 2007 8:00 PM

thanks for the ideas on subs. Shuttle runs would be okay but then I don't have access to a chin bar. I think I'll be opting for the row.
gaucoin - how's the exams going?

Comment #21 - Posted by: Trevor S at January 9, 2007 8:04 PM

#6 & 9: Thanks for the support. I send in a photo on occasion to keep up the variety. Since the CG has no formal PT program, CF is popular w/ those of us who enjoy the challenge and comradery. The picture was taken at Mori Point, just Southwest of San Francisco.

Comment #22 - Posted by: saluki33 at January 9, 2007 8:11 PM

#18 Dan,

No, use both hands. If using a dumbell, grasp with one hand, then wrap the second around the first. Alternate grips as necessary (each round perhaps).

Comment #23 - Posted by: ScottH at January 9, 2007 8:12 PM

#18 you've gathered wrong, look at the 'Exercises' link that's pretty handy if you want to know what an exercise looks like.

Trevor, the exam went well, I'm still a firefighter for the City of Calgary but I have been stripped of my old title that was....... rookie!!

You know, double unders may be painful enough to be a sub for 100m runs. It would take 10-15 seconds just to get your feet into the straps of a rowing machine.

Comment #24 - Posted by: gaucoin at January 9, 2007 8:17 PM

Has anyone tried holding a dumbell by the bell to to make it a more kb-like feel??? Just a thought. This will be the first time with this exercise. Any sugestions?

Comment #25 - Posted by: Dan B at January 9, 2007 8:28 PM

I've been holding the dumbell the way you are describing and it seems to work well other than your grip can get a little tricky if your hands are sweaty. Good luck tomorrow.

Comment #26 - Posted by: Speal at January 9, 2007 8:36 PM

Just keep the treadmill spinning at a pace you can keep up for .12 miles and jump on and off as you need...not that big of a deal really. I do it all the time.

Comment #27 - Posted by: SFC at January 9, 2007 8:49 PM

oops .06 miles for 100m

Comment #28 - Posted by: SFC at January 9, 2007 8:50 PM

Congrats on the firefighting exam Gaucoin!!

Comment #29 - Posted by: Travis L @ Home at January 9, 2007 8:54 PM

Thanks, Travis!

Comment #30 - Posted by: gaucoin at January 9, 2007 9:02 PM

eff it, i'm doing murph.

Comment #31 - Posted by: dammit at January 9, 2007 9:16 PM

How about 20 seconds of box jumps for the run. I am thinking that up and down my basement steps does not sound likea good start or finish for 100 m

Comment #32 - Posted by: Ted Rupp at January 9, 2007 9:19 PM

Hmm, in order to set this one up, I wont be around anything to do pull-ups on. Any suggestions on somethin to sub for it?

(i'll see if i can be creative so that I may do pull ups, though)

Comment #33 - Posted by: Addy at January 9, 2007 9:55 PM

Hmm...did crossfit for a little while last year, and just starting back up again. I'm a USMC officer candidate, and my company commander at OCS recommended this program. Considering the things I saw him do on the o-course, I checked it out, and love it. Kicks my ass every time. But, my question does not have to do with this WOD, but rather this: What is the significance of KoolAid? Retarded question, yes. And in answer to #33, I would say find a fence or something near the track. Or use the goalpost if you can jump that high. Ah, you could do incline rows on a bleecher rail or something of similar height- I would say that 15 or so is about 10 pullups. Just watch your head I'm in the same predicament- the track is far from the pullup bars, which are in a building up the hill. Adapt and overcome...

Comment #34 - Posted by: Unbreakable at January 9, 2007 10:11 PM

Oh,and I'll probably have to steal a 55lb dumbell as well...

Comment #35 - Posted by: Unbreakable at January 9, 2007 10:12 PM

Thank you very much, I appreciate it ;]

Comment #36 - Posted by: Addy at January 9, 2007 10:17 PM

I have a question. What does CNS stand for? I have been looking all over for it. Thanks.

Comment #37 - Posted by: JohnnyP at January 9, 2007 10:29 PM

CNS stands for Central Nervous System...at least in the context that I am familiar with...namely, biology

Comment #38 - Posted by: Unbreakable at January 9, 2007 10:35 PM

as rx'd

36 yrs 175 lbs

6 1/3 rounds

Comment #39 - Posted by: JonM at January 10, 2007 12:10 AM

Never sub a run;do shuttles even if you can only fit in 60m.Thats my approach.

Comment #40 - Posted by: Guy at January 10, 2007 12:16 AM

what is a "low bar" squat? in reference to the interview

Comment #41 - Posted by: WG at January 10, 2007 12:35 AM

unbreakable #34: Kool-aid is a reference to the mass suicide in 1978 by the cult that followed Jim Jones. They killed themselves by drinking...Kool-Aid (actually Flavor-aid laced w/ cyanide, but Kool-aid sounds better). CF has a cult like following, so we pass the Kool-aid.

Comment #42 - Posted by: Robert@Combat Outpost at January 10, 2007 12:40 AM

low bar squat is placing the bar across your traps like a power lifter.


Comment #43 - Posted by: joey at January 10, 2007 12:45 AM

I can't wait for this. This is my first WOD that requires both the 100m and KB swings 2 of my favourite!!

Comment #44 - Posted by: leon at January 10, 2007 1:50 AM

39 yo male 172 lbs

as RX'd

6.3 rounds (6 complete + 100 m)

had to switch to 45# db to maintain form for sets 5,6
had to switch to assisted pullups for sets 5,6

Comment #45 - Posted by: Bayendor at January 10, 2007 2:26 AM

Sorry for the question that is I'm sure addressed somewhere...don't see it in the FAQ. Is it advised on WOD like this (as many as you can in time) to go as high intensity as you can and then take a rest as needed...or try for a consistent pace? I assume you would want the intensity as high as possible...but I vaguely remember reading (new to crossfit and have read so much my mind is swimming) that more work can be done in a timeframe by resting vs. burning out... not sure which thread that was in though so... thanks in advance for an answer.


Comment #46 - Posted by: Rob at January 10, 2007 2:54 AM

You can go all out and go as intense as you want if you have been doing Crossfit for a while, but I think it's a good idea to pace yourself. The past 2 WODs I took a 20 second break even after the first set. Then the breaks got a little bigger.

Comment #47 - Posted by: Nards at January 10, 2007 3:41 AM

279#'s/43 yoa

subbed 50# DB swings x 15 reps, 3.5 gym lengths (shuttle run style) and jumping pull ups.

8 rounds

Comment #48 - Posted by: Kegger at January 10, 2007 4:20 AM

6 rounds, used 52.5 dumbell for swings.

Comment #49 - Posted by: rpo at January 10, 2007 4:22 AM

10 rnds with rowing.. I am a slower rower than runner but keeping everything inside saved time in the transitions.

Comment #50 - Posted by: dave k at January 10, 2007 4:33 AM

6.5 rounds
subbed a 50lb dumbbell.
Treadmill for hundreds (.062 Miles) by the time my treadmill got up to speed I was done with each hundred. The hundreds actually turned out to be a break with all the down time and slow speed.

Comment #51 - Posted by: Moccasin Guy at January 10, 2007 4:42 AM

Yesterday, after some poor devil wrote that he wants to achieve "beach muscles" a number of people posted thoughtful reflections on why they enjoy CF or why it's a great program. Here's my take. Many people pursue CF to enhance their ability to serve and protect, primarily soldiers, policemen and women, firefighters. That isn't me, I'm an office worker. Sure, CF helps me hoist a big box of documents onto a conference table, but, seriously, why go to the lenghts CF requires? I'm 58, the testosterone pump has slowed to a trickle, so even if I was dreaming of a showboat body, it ain't happening. Here's why I love CF; when I grind out that last rep on a ME day, or push to beat the clock on a metcon WOD, I feel good...when it's over. It's as simple as that, I drink the Kool-Aid because it tastes so good. And I enjoy reading everyone's posts, as well! Thanks to all.

Comment #52 - Posted by: john wopat at January 10, 2007 4:44 AM

Only had a 35# db for kb swings, but other then that, as rx'd
10 and 2/3 rounds

Comment #53 - Posted by: Nature Boy at January 10, 2007 4:50 AM

BW: 172
Treadmill 100's at 3%incline 10mph (.07 miles each round)
Subbed 45lb DB Swings (15 reps)
10 Pull-ups
Total Rounds= 10 + 100 meter run

Comment #54 - Posted by: HarryHogg at January 10, 2007 4:54 AM

I have been waiting to see some shorter runs on CrossFit! It's good to finally have a 100M on here, should change the dynamic from something like a "helen".

Comment #55 - Posted by: Jacob Rowell at January 10, 2007 5:07 AM

Comment #52
58 years old and doing crossfit. I thought I was bad at 50. Just shows me I've still got some good years ahead.
I was 15 mins.into yesterdays WOD,finishing a set of push-ups,gasping for air.Some guy runs over asking if I was all right,then said "what are trying to do,give yourself a heart attack?"
Just kinda chuckled inside.

Comment #56 - Posted by: Steve Lobotsky at January 10, 2007 5:10 AM


7 + run; subbed jumping pull ups and 1 pood


11 rounds; subbed push ups (tendonitis in left elbow from yeserday - form issues on snatches) and 1 pood

Comment #57 - Posted by: Theresa & Mark at January 10, 2007 5:20 AM

6 rounds of:
15 box jumps 30 cm.
12 dbswings 19 kg
10 pull-ups (some of them jumping)

Been sick for a wile now, trying to get back in the game.

Comment #58 - Posted by: J R-o-C at January 10, 2007 5:20 AM

6 rounds in 18:39

ended up doing 4 lengths of the basketball court = about 100m
55lb DB swings, unbroken sets
2 x 5reps, pullups

Comment #59 - Posted by: JaredE at January 10, 2007 5:30 AM

33, 204

10 rounds
50m shuttle run (out and back)
60# KB swings (chest high)
10 PU (Heavy Iron Woody Band assisted)

Joined by 3 coworkers. This was a great team exercise for our collective fitness level; one person per station with one on deck gives just enough rest between exercises to allow for high intensity with proper form.

Comment #60 - Posted by: ejs3rd_IZ at January 10, 2007 5:33 AM

#56---To funny!!!

I will try the shuttle run substitution with this one.
The constant running treadmill sounds like a good idea. I can just see someone not paying attention, with their IPOD and fitness mag stepping on my treadmill at a 10MPH pace & the resulting shock at having to peel themselves of the wall, meanwhile I am grunting out my dumbbell swings in a semi-hypnotic state! All of the resulting comotion would snap me out of it as I head for the pullup bar & then I realize that maybe it wasn't such a great idea to begin with.
I would then be forced to feign ignorance at how the thing could just be sitting there running with no one using it.
Yeah, might get me banned from the gym. Stealing dumbells to take to the track may not work either.

Shuttle runs, sounds good.

Have a good workout!

Comment #61 - Posted by: R. Fielder at January 10, 2007 5:37 AM

7 rounds 35# dumbell (sore shoulder )

Comment #62 - Posted by: Dan at January 10, 2007 5:37 AM

CFWUx3 (- pull-ups)
6 rounds + 100m (subbed 35# dumbell for swings)

Comment #63 - Posted by: Mary Ann at January 10, 2007 5:38 AM

26/6'6"/180 lb
CFWUx3 (no pull-ups)
5 rounds + 100 m + 12 Kettleball swings
(subbed 55 lb dumbell for swings)

Comment #64 - Posted by: Woody at January 10, 2007 5:43 AM

Working out of a box gym, I'm stuck on a treadmill. It take about 20secs to get the machine up to it's max 10mph. This just isn't practical for a 100m dash. So I'll have to sub something for this WOD.

Comment #65 - Posted by: Ken_Davis at January 10, 2007 5:50 AM

12 full rounds + 100 meter run, 12- 52# overhead "American" kb swings, 2 pullups. Bwt 114#

Fingers blistered and torn after yesterday's WOD. Today's pullups were a real trial to keep my hands in reasonable condition for Nationals GS training. I started breaking the last few sets 7/3 to flatten down the pinched and screaming callouses to prevent tearing; unfortunate because I had plenty of pullup left in the tank. No breaks on the overhead kb swings.

Comment #66 - Posted by: Kelly Moore at January 10, 2007 5:56 AM


The holidays done did me in. Got through 7 rounds, just, and felt awful.

After the first round, Pukie came down, grabbed me by the shirt and shouted "THIS IS WHAT HAPPENS WHEN YOU MEET A STRANGER IN THE ALPS" (anyone?). I think the only thing worse than getting in shape, is getting back in shape. Brutal. Happy New Years to all.

Comment #67 - Posted by: Ben R at January 10, 2007 5:58 AM

Coach, Lauren and the CFHQ Team--

Thanks for the last 3 days WOD--nicely packaged, integrated and well-thought through. I appreciate your commitment to maintaining such a high-quality, FREE service!

All WODs were classic CrossFit: painfully simple to understand, simply painful to execute.

Thanks again.

Comment #68 - Posted by: Matt Shatzkin at January 10, 2007 6:14 AM

4 rounds
.7 mile on treadmill 10mph, 15%inc
50lbs db and 35lbs on most of last set
have to get kbs to bring w/ me to track instead

Comment #69 - Posted by: dcyn at January 10, 2007 6:21 AM


CFWU x 3 (modified)

As Rx'd

100m run
55lb DB swing x 12
pullups x 10 (overhand grip, kipping - sets were broken from 4th round on)

9 total rounds

Comment #70 - Posted by: BrianG at January 10, 2007 6:21 AM

Since most of us in here train crossfit as its own sport and consider it "our" sport, what do you think of the idea of having localized crossfit competitions? something to train for and prepare for?
For example... on a saturday or sunday, pick a few different locations throughout the country to hold this competition at their local crossfit facility. I live in syracuse NY, so i would travel to rochester to participate.
An example of how this would run...
10$ entrance fee or whatever
3 workouts chosen by coach, Fight gone bad, diane, barbara for example
Depending on the number of competitors that registered, have certain posted times when you are to report to your workout station and preform workout in front of a trainer.
Total score or times and chose a winner
*once again, promoting competition*
*some of you are thinking 3 workouts is too tough** well they will be spread out over a course of an 6-8 hour day and who ever said crossfit was easy. :)

Feel free to give opinion.

Comment #71 - Posted by: BleedCF at January 10, 2007 6:23 AM

BW 176

12 rounds

Runs on Treadmill

Comment #72 - Posted by: Eric O at January 10, 2007 6:30 AM

CNS = central nervous system
Koolaid = google "jonestown massacre"

BleedCF - I like the idea. I'm not certified or anything like that but I'd go. Heck, I'm not even that great, but I'd try!

Comment #73 - Posted by: Travis L @ Home at January 10, 2007 6:49 AM

# 67 - The Big Lebowski

Comment #74 - Posted by: John Messano at January 10, 2007 6:53 AM

6 rounds +100m

Have been on the KoolAid for the last 3 days, Im hooked!
Sounds like some people need
"A Message to Garcia"

Comment #75 - Posted by: Rakassan at January 10, 2007 6:56 AM

#68 "Painfully simple, simply painful"

Sounds like a great new Tee shirt!!

Comment #76 - Posted by: bingo at January 10, 2007 7:02 AM

sub treadmill 0.06 mi, 1% incline
55# DB swing

5 rnds + 0.06 mi

Comment #77 - Posted by: EMelton at January 10, 2007 7:02 AM

Remember football practice when you had to do the high knee chops, Running in place with your knees as high as possible? The coach would blow a whistle and you'd have to "hit it" by diving on the ground burpee style and stand up again and keep chopping the legs. I'm thinking of subbing the 100m runs with chops for about 15 seconds per round (without the burpees). Anybody care to comment? Might not be the best sub for running, but I sure remember hating them back when I played football.


Comment #78 - Posted by: MCORRY at January 10, 2007 7:05 AM

#76, you're not gonna believe this but I've been blurting out the "Painfully simple" quote to my clients for months now and I never once considered that going on a T-Shirt!!!

Comment #79 - Posted by: gaucoin at January 10, 2007 7:08 AM

# 67 - I hear ya bro, "Three thousand years of beautiful tradition, from Moses to Sandy Koufax... "

Comment #80 - Posted by: charlie at January 10, 2007 7:12 AM

6 rounds.

for those who use a big box gym, mark a 50m distance from the front entrance. run out and back. the movement from the weightlifting area to the front door to start the run and from the front door back to the weightlifting area I consider as active rest.

Comment #81 - Posted by: franklie at January 10, 2007 7:13 AM

Read comment #61 and fell out of my chair laughing.

Comment #82 - Posted by: Grant Lloyd at January 10, 2007 7:21 AM

comment #61
Thanks, I actually do this and have never even given a thought to the possible outcome. While reading I bagan laughing outloud picturing this happening to me at the big box. It has worked well up to this point keeping people off the treadmill. I may re-think

Comment #83 - Posted by: BB at January 10, 2007 7:38 AM

Great bit from Rip in that interview:

'CrossFit works for a whole bunch of people. It’s not going to work for powerlifters, Olympic lifters, or people who need to be very specialized metabolically. But that’s not what it’s for. It can be for guys like me who are through with that stuff and are looking for a way to stay in shape, have fun with their training, and challenge themselves. They can be competitive with themselves and their buddies.'

Next time some moron explains how Crossfit is pointless, remind them that they need to be showing better results than guys like Rip. GPP serves as an adjunct to most sport-specific training, it does not replace it. For many people, sport-specific training has to take a back seat to building a decent base. This gets at the Crossfit Total discussion from a few days ago -- do you want to be a powerlifter, or do you want to be an all-rounder? The answer to that question informs your training.

I never cease to be impressed by how well Mark Rippetoe condenses years of experience into easily digestible pieces.

Comment #84 - Posted by: Tim T at January 10, 2007 7:39 AM

subbed rowing for running

10-12* rounds

* lost count when someone in the gym asked me if I was using the pull up bar

Comment #85 - Posted by: paulw at January 10, 2007 7:40 AM

Age: 30
Bwt: 135

9 Rounds of:
10 box jumps (20 inches)
12 55lb dumbbell swings
10 pull-ups

Comment #86 - Posted by: JustinM at January 10, 2007 7:41 AM

#52 and #54 - I'm a 51 yoa office worker. People stare at me at the gym also. Especially the monster bodybuilders. I think I scare them running from station to station, doing jumping pullups and burpees, overhead squats (what is that guy doing, that's not a proper squat) and box jumps. I can get in 3 or 4 sets while the monsters are sitting on a bench resting between sets. Sweat runs down my face and soaks my shirt, my breath comes in ragged gasps while most other gym patrons look like they just stepped in off the street to rest a while.

#71 - Great idea. I could go for it. "CrossFitting" as the new sport. As long as it doesn't end up looking like the "Ms. Fitness" contests. Keep it brutal and keep the pro's out.

#76 - Great slogan.

Comment #87 - Posted by: MikeC at January 10, 2007 7:44 AM

Shew the christmas holiday was a killer, that is the last time i take that much time off of working out if i am going to keep doing this.

6 rounds, and i thought i was going to meet with mr. pukie

Comment #88 - Posted by: Brian at January 10, 2007 7:46 AM

My wife sees this WOD and asks, "What the hell is a pood? Are you supposed to run a half-furlong and then accumulate a gross of pullups?"

Crossfit, always pining for the good old days...

Comment #89 - Posted by: Tim T at January 10, 2007 7:51 AM

#52 John
#56 Steve...way to go Dudes..lets hear more from the pushin' 60 Baby Boomers Set...Ill be 59 in April & dont intend to slack off, slow down, I think many people our ages tend to" confuse comfort with happiness" to quote a poet( ? Billy Collins)

Comment #90 - Posted by: dave k at January 10, 2007 7:54 AM

WOD as RX'd:

9 rounds

Comment #91 - Posted by: Patrick B at January 10, 2007 7:54 AM

for those using a treadmill: try leaving the treadmill running so you don't have to worry about the time-consuming start-up process.

Comment #92 - Posted by: mfbunch at January 10, 2007 8:01 AM

since kettlebells are all stamped with their weight in kilo's, why is the "pood" measurement posted??


Comment #93 - Posted by: ben at January 10, 2007 8:09 AM

This question is a couple days behind, but I need some help:

When doing the 5x5 deadlift WOD--is it permissible to pause at the bottom for a second or two, say to adjust your grip? Or should it be a continuous smooth movement--up and down without pause?

Comment #94 - Posted by: 24 Day Non at January 10, 2007 8:10 AM


20 Seconds of Spinning
55# DB Swing x 12
1 Rope Climb

8 Rounds + 1 Spin

3 Rounds of False Grip Pull-ups, regular pull-ups, and ring-dip ladders to failure. 3 Sets of seated MU transition work to failure.

Comment #95 - Posted by: tjo at January 10, 2007 8:18 AM

7 rounds, subbed 30 jumping jacks for the 100m runs.

94#, A slight pause at the bottom is fine to re-grip. Some people need to do a full stop at the bottom and reset, others like AFT can just do 21 reps at 225lbs just touch and go.

tore my pinkie callous down to the pink meat on round 6, yuck

Comment #96 - Posted by: Brett_nyc at January 10, 2007 8:22 AM

6 rounds (almost)

.07 mile treadmill (8-10 mph)
dumbbell swing (50 lbs)
10 pullups (all sets broken)

Comment #97 - Posted by: Hale at January 10, 2007 8:24 AM

#87- MikeC,

I workout w/ the misses at a box gym twice a week. The last time I did three different squats, 3x3 on each- overhead, front, back. A couple of kids next to me doing half sets on the leg press ask me what I was doing. Panting, I answer, "squats, there good for everything." They just kind of stare. Hopefully I've planted a seed for their future workouts.


Comment #98 - Posted by: Dan Ensing at January 10, 2007 8:24 AM

Blah, what if we accidently did pullups yesterday? Or does it not matter in CF :P?

Comment #99 - Posted by: Ben Adler at January 10, 2007 8:38 AM

#98 - I avoided squats for many years. Squats are hard and take some practice to do correctly. The leg machines are easy. In my big box gym the squat racks and deadlift station are almost always unused. I feel like a pariah whan I use them.

I have finally persuaded my wife to try a CF style workout. After 2 months of air squats and lunges we got her leg strength to the point where she can squat with some weight. She is one of the few women or men doing squats in the gym. The other day another girl in the gym was asking what the best exercise for her butt is. I told her squats. She ignored me and got on the leg kickback machine. Oh well.

A coouple of months ago I bought a book on strength training that was published in 1883. Guess what exercises were recommended. Squats, pushups, pullups, dips, kettlebells, etc. Early CrossFit perhaps?

Comment #100 - Posted by: MikeC at January 10, 2007 8:40 AM

Bwt: 135

As Rx'd: 9 rounds + 100m + 12 dumbell swing + 5 pull-up's

Did runs on treadmill at 12 mph for 20 sec on a one degree incline. I'm ready for rest day... and so are my hands.

Comment #101 - Posted by: Speal at January 10, 2007 8:43 AM

#71 I think that's a great idea, but I'll be doing a lot of traveling since I live in Utah. I don't know of any crossfit anywhere around here. But I dig it!

Comment #102 - Posted by: Speal at January 10, 2007 8:45 AM


I am a teacher so I work out after school in our weightroom. I coach football and track and am our assistant Athletic Director. Anyway, I was doing one of the WOD's last week when one of the other teachers started to follow me around and trying to talk to me. In the time it took him to do his 'Bench Workout' I was finished with the CFWU and halfway through the WOD (I think it was the one of deadlifts/run 400m). It about drove me nuts.

Looking forward to this one, only been cross fitting since just before Thanksgiving and haven't done the swings yet.

Comment #103 - Posted by: meyerj at January 10, 2007 8:45 AM

Bwt: 135

5 pull-up's short of 10 rounds

As Rx'd

Comment #104 - Posted by: Speal at January 10, 2007 8:46 AM

For my 70th birthday, a 10K row in 51:43. I've missed posting for many months: assorted injuries and illnesses have kept me from any real workouts other than the c2 rower, and I haven't felt right about posting that day after day while the rest of you are making such terrific progress. But cheers to all my old pals, and congratulations on the great advances of Crossfit, which I find is more and more known by serious athletes. Adam

Comment #105 - Posted by: adam at January 10, 2007 8:50 AM

7 rnds. Sub'd hspu for p/u (elbow pain)

Comment #106 - Posted by: CraigH at January 10, 2007 8:53 AM

I am inspired to post by #52 - I'm usually just a lurker, LOL. I've been doing this for 5 1/2 months at my local crossfit affiliate 6X per week plus o-lifting class on Saturday. I'm "just" a 36yo houswife and a mom of 3 (10,7,2) who also works at the computer part time from home. I am in awe of and have great respect and gratitude for all the law enforcement/military people who do this to help themselves stay alive so they can protect people like me.

Why do I do it? I have more energy than I've ever had, I only need 6hrs of sleep a night now, I've lost 30 pounds and still dropping, I've regained much of the flexibility and many of the skills I used to have as a gymnast, I'm 5'1" and I do the box jumps on a 24" box - just because I can!-and I'm eyeing that 30". I can run 5 miles no problem now - Keep that Kool-aid coming!! It's nice that I look better, but even if I didn't I would give a rat's bum - because look what i can DO now! CrossFit has turned my body into a thrill ride! And there are so many amazingly inspiring people who can do stuff I'm still only dreaming of, that I know I'll never get bored on run out of things to work on.

That's why I do it. And it helps with toting about the 35lb 2 yo, too, LOL. Back to lurking! Thanks for the great posts, everyone.

Comment #107 - Posted by: Kathy Sturm at January 10, 2007 8:53 AM

Quick aside, I saw this today and wanted to share -

CPL Jason Dunham, Medal of Honor (posthumos)


Family safe/work safe link

Comment #108 - Posted by: charlie at January 10, 2007 8:55 AM

Im looking for any mountaneers/climbers who use crossfit in there training and how its helped them. Crossfit is like no other workout ive ever done, and I look forward every WOD

Comment #109 - Posted by: jamey schwartz at January 10, 2007 9:06 AM

subbed 55lb dumbell for KB otherwise as rx'd
12 rounds + 100m
Its great to here the comments from everybody that does CF just because. I've always wanted to ask the famous bodybuilders "Pretty muscles, but what do you do with them?". Maybe the CF attitude will spread across the nation, and put perfomance in front of perception. Ha, yeah right!

Comment #110 - Posted by: Robert@Combat Outpost at January 10, 2007 9:11 AM

8 rounds and two busted calluses.

CrossFit Oakland

Comment #111 - Posted by: Candace at January 10, 2007 9:12 AM

Jamey #108:
Google "Gym Jones", and read about Mark Twight.

Comment #112 - Posted by: Robert@Combat Outpost at January 10, 2007 9:14 AM

wt = 165 lb

5 rounds.
Subbed a 55# dumbell for the 1.5 pood kettleball.

Comment #113 - Posted by: Bill Stock at January 10, 2007 9:16 AM

Cate: DNF

Tim: 7 rounds + 1 sprint (sub 75m hill sprint, 2pdx10, +18# vest)

I am completely gassed right now. That was hard.

Comment #114 - Posted by: Tim T at January 10, 2007 9:23 AM

#101-Speal-We need to figure out how to get CF in Utah. Our climbing gym has all the equiptment, but my boyfriend and I are the only ones that use it.

6 Rounds, subbed row for run and 35# dumbell for 1.5 pood

As a sidenote, after 5 weeks of CF I did the first "real" push ups I've done in my 30 year long life. 5 weeks ago I could do zero and yesterday I discovered I could do not only one, but 6+ in a row. Love the koolaide!

Comment #115 - Posted by: Erin at January 10, 2007 9:26 AM

11 rounds plus 80 meters.

Comment #116 - Posted by: Ahmik at January 10, 2007 9:28 AM

#108: Rob Miller, 5.13 climber, freeing routes on El Cap, often appears in the videos from CFHQ. I am a piddly 5.11 climber and it's helped me too, and as far as ski mountaineering goes -- I usually drop everyone I ski with. Give it a few months and see if it doesn't do the same for you.

Also, don't forget to be consistent about going to the climbing gym and doing movement practice, traverses for footwork/endurance, hard (threshhold) boulder problems for recruitment, and 4x4s for mental fortitude. Crossfit builds a base, but you have to sharpen your skills if you want to really progress, or at least that's my experience. CF = GPP, climbing mileage = skills.

Rob Miller could surely give a better synopsis of the situation.

Comment #117 - Posted by: Tim T at January 10, 2007 9:29 AM

#110 Candace - saw your muscle up video! You are one of those inspiring people I was talking about. One of my NewYears resolutions is to get that muscle up. . . .

Comment #118 - Posted by: kathy Sturm at January 10, 2007 9:29 AM

#115 Ahmik -- you are a monster. I wish I could run like that.

Maybe I better start warming up with windsprints instead of rowing.

Comment #119 - Posted by: Tim T at January 10, 2007 9:30 AM

Dan 11 +swing + 5 pull-up
Brent 11+ 8 swing
Sue 11

Comment #120 - Posted by: Rockford at January 10, 2007 9:32 AM

Rippetoe said "If you’re a skinny 5’10”, 155 pound kid who can’t squat his body weight, you should probably wait to use CrossFit until you get your squat up to 300 lbs and you can bench press your body weight..." As a 6"2", 165-pound kid who can't quite squat his body weight, I'm interested in knowing if this is the general consensus. (Would've posted this to the message board, but my user account hasn't been approved yet.)

Comment #121 - Posted by: StephenJ at January 10, 2007 9:45 AM

Brent & Dan + sprints

Comment #122 - Posted by: Rockford at January 10, 2007 9:51 AM

100 m Run
12 kg Kettle Bell Swings 12 reps
Pull-ups using blue light assist band 10 reps

5 Rounds + 100m + 12KBS + 5PU (so close to 6 rounds)

Comment #123 - Posted by: Leanne at January 10, 2007 9:54 AM

#120 Stephen J

I'm a not so skinny 148# not so kid. I respectfully disagree with Coach Rippetoe on this one. I still can't squat 300#, but I'm getting closer after 1+ years of WOD's. The beauty of CrossFit is scalability, whatever your strength. You might make faster strength gains doing a pure power-lifting type regimen, but your overall fitness will improve much faster doing CrossFit. Start doing the WOD, use good form, do it regularly, scale as needed, and enjoy the progress.

Comment #124 - Posted by: ScottH at January 10, 2007 10:08 AM

12 + 1/3 rds

did 10 m shuttle runs x 10 in facility back and forth, felt like Jim Carrey in Cable guy, head band and all...and 55 lb db for swings

+ bench/dead lift/squat practice
bwt-164, 32 yom

Comment #125 - Posted by: OPT at January 10, 2007 10:17 AM

If anyone is interested in getting a kettlebell for home use check out http://www.uskettlebells.com/ I have one and I love it.

Comment #126 - Posted by: Jamie at January 10, 2007 10:27 AM

#123 ScottH

I couldn't agree more. That's another great thing about Crossfit is the scalability and ability to personalize whatever weight is appropriate to you and your frame, body weight, etc. Another word I like to use to describe the uses of Crossfit is utility.

Comment #127 - Posted by: Al at January 10, 2007 10:30 AM

thanks Tim T #116. Look forward to Rob Miller videos, and agree on the climbing gym training. Not my favorite place, but colorado's frontrange has been a frozen tundra!

Comment #128 - Posted by: jamey schwartz at January 10, 2007 10:32 AM

Did yesterday's WOD because I missed it. It's a gooder!

Comment #129 - Posted by: gaucoin at January 10, 2007 10:43 AM

7 rounds as rx'd.

Comment #130 - Posted by: John Messano at January 10, 2007 10:50 AM

I did 6 rounds, but had to break up the last 3 sets of pullups to 6and4 instead of consecutive 10. and I used a 50lbs instead of the kettlebell.

Comment #131 - Posted by: Benny at January 10, 2007 10:56 AM

#120, Stephen J

Go for it. I still can't squat 300#, but so what? CrossFit is more than sheer poundage; you'll learn that quickly. More importantly, the discipline you'll acquire trumps any strength/conditioning deficits you'll encounter. As a teacher I wish all my students had the stamina it takes to stick with the WODs. Effective athletic endeavors translate to all aspects of life. CrossFit meets this criteria, tenfold. Welcome.

Comment #132 - Posted by: edevine at January 10, 2007 10:56 AM

N: didn't do the WOD today. Did 75 wall ball (12lb) and 75 burpees. 13:43

Comment #133 - Posted by: Jeremy and Nicole at January 10, 2007 10:56 AM

sorry should give my spec as well 30yrs. 227lbs 6'4"

Comment #134 - Posted by: Benny at January 10, 2007 10:59 AM

Good job Brent, Danny & Sue:)
13+ run and 3 pu's...

Comment #135 - Posted by: Rockford at January 10, 2007 11:06 AM

Krista on #134:):)

Comment #136 - Posted by: Krista Colson at January 10, 2007 11:06 AM

subbed 15lb db squat jumps for run
6 full rounds
10 pullups shy of 7

Comment #137 - Posted by: Chapman at January 10, 2007 11:11 AM


Subs: jump rope for 30 sec., 30lb dumbbell swings and jumping pullups

9 rounds plus jump rope.

Comment #138 - Posted by: SueAnne at January 10, 2007 11:13 AM

Age: 27
BW: 195
sub'd 35lb KB

11 rds + run

great work out

Comment #139 - Posted by: AckPD at January 10, 2007 11:13 AM

10 rounds. 12kg Kettelbell and Jumping pullups.

Comment #140 - Posted by: Jen at January 10, 2007 11:14 AM

#120, Stephen J:

As the perfect example (OK, not perfect, I'm only 5'9, 155 lbs), I would honestly choose to disagree with Coach Rippetoe. I understand where he is coming from, but my experiences show that CrossFit can get you there, you will just probably have to scale for a while. When I began in August my 1RM squat was 165 and my 1RM deadlift was 135. As of last CrossFit total (and Lynne), my squat is 235, my DL is 265, and I can bench my BW. I may be only in the novice category or slightly above on Coach Rippetoe's strength standards, but I'm pretty happy with that for @ 4 months work. It's all about the scalability. I am just now able to do many of the WOD's as prescribed (which was, I believe, Coach Ripp's point. If you want to do the WOD as Rx'ed, you need certain levels of strength).

Comment #141 - Posted by: Josh L at January 10, 2007 11:17 AM

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps (Subst 45 lbs. DB)
10 Pull-ups

5 Rounds

Comment #142 - Posted by: Ralph99mba at January 10, 2007 11:23 AM

sub'd run for heavy bag work,
sub'd kb for db @ 40lbs. (all i have for now),
pull-ups, mixed strict and kip,

8 rounds.

Comment #143 - Posted by: Steve Solano at January 10, 2007 11:25 AM

6 rounds

Comment #144 - Posted by: *************TJ************** at January 10, 2007 11:37 AM

missed yesterday so:

Hang Snatch (sore back) 30# 12 reps
10 push-ups had to move to bench press (sore shoulder)

Am I getting old or is 10 years of pro sports catching up?

5 minute break

15 min
todays workout 25#db/ JPU

20 minutes easy cardio

Forgot to count rounds

Comment #145 - Posted by: Val at January 10, 2007 11:37 AM

6 rds + 100m
1 pd
jumping p/u

Comment #146 - Posted by: Clay C at January 10, 2007 11:39 AM

9 rounds + 100m

Comment #147 - Posted by: Stephen at January 10, 2007 11:39 AM

Modified CFWU x 2
10 x sit-up
10 x superman
10 x lunge walk
5 x 45# OHS

Complete as many rounds in 20 minutes as you can of:
100 m Run
55# Dumbbell swings, 12 reps
10 Pull-ups

Total rounds = 7

Runs done on a basketball court in suicide fashion, i.e., baseline to foul line and back, baseline to half-court and back, baseline to baseline and back = ~100m

Comment #148 - Posted by: Nicholas Burgett at January 10, 2007 11:41 AM

I teach an athletic fitness class for HS students in Kent, OH. We have been performing CF modified programs for about 1mo....great results, students enjoy the intensity and friendly competition. A few other students are going to physiologically test "traditional" WO vs CF related for blood lactate, VO2, etc... excited to see the results.

Great site and info.

sub: 10yd agility passes x 6 passes for 100m

30y/o m

12 rds
(pullups ended up being jumping at round 4)

Comment #149 - Posted by: toby at January 10, 2007 11:47 AM

Ah, thanks Robert (#42) It's all making sense now.

Comment #150 - Posted by: Unbreakable at January 10, 2007 11:48 AM

4 Rounds, did the run in snowshoes. Denver metro area is still covered in snow so we got creative.

Comment #151 - Posted by: Brian McCoy at January 10, 2007 11:49 AM

12 rds + row & 9 swings

Sub'd rowing for run, everything else as RX'd

Comment #152 - Posted by: JeffT at January 10, 2007 11:51 AM

10 rds in 19:38

Sub'd rowing for run, 1 pood KB swings, kipping pull ups

Comment #153 - Posted by: Maggie at January 10, 2007 11:52 AM

7 rounds

sub'd 10 metre dashes x10 for run.

Comment #154 - Posted by: Sascha at January 10, 2007 12:02 PM

Comment #145
sorry you can't use the 'old' excuse anymore.
I thought I could get away with it until I read #52,87,90&105.

Comment #155 - Posted by: steve lobotsky at January 10, 2007 12:10 PM


Sub: 45lb grip plate for kettlebell
Sub: Push up for pull up (did a lot of pulls yesterday)

6 rounds in 19 minutes
laid on the floor for 1


Comment #156 - Posted by: Steven S at January 10, 2007 12:10 PM

I was planning on doing burpees, but as a result of the discussion up at the top, I decided to try a shuttle run instead.

As many rounds as possible in 20 minutes:
-100 meter run (approximately 9 yds down & back, 10 times for each 100 meter run)
-55 lb kettlebell swings, 12 reps
-10 pullups (assisted with medium band - really too much assistance, I need to buy the next lighter band)

I completed 6 rounds in 19:39.

Comment #157 - Posted by: Tim at January 10, 2007 12:16 PM

once again another KILLER WOD!!
i got 14 rds + 100m run
did run on treadmill(could have got more rds but had to walk all the way across the gym to do swings and pullups)
used 55lbs db for swings, all else as RX'd
all pullups kipping and unbroken.

Comment #158 - Posted by: Jon Alexander at January 10, 2007 12:18 PM

shuttle runs

7 rounds + 100m + 12 kbs +1 pullup

My teeth hurt

Mike Donnelly

Comment #159 - Posted by: rosceaux at January 10, 2007 12:28 PM

yoa 37
bw 177

100 M run, 1 1/2 pood KB swing & 10 pull ups:

11 rounds completed in 20 min.

Comment #160 - Posted by: rob miller at January 10, 2007 12:34 PM

Felt pretty shagged out after work today, but my wife said 'go on train, it's only 20 mins.' I really feel good now and kind of reversed my tiredness, if you can understand that!!!
10 rounds subbed 25 kg dumbells , stair runs- and felt good pumping arms and legs up and down stairs!!! Pull ups between two chairs and feet on a Fitball. Felt full of fire, must be my best WOD so far. Thanks!!

Comment #161 - Posted by: JamieBu at January 10, 2007 12:36 PM


0530/26F Garage workout
100m Run - 50m down the street and back
Kettle ball swings - subbed two 25lb plates ziptied together with a rubber pad in between to minimize the clanking (I have the plates with the "grip handles")
pullups - jumping pullups utilizing the rough framing above the garage's personnel door

8 rounds

Comment #162 - Posted by: Matt M at January 10, 2007 12:38 PM

Man, we have some animals on this site.
The people getting double digit rounds with this exercise is amazing and clearly are at an entirely different level than myself.
It took me just under 1.5 minutes just to do 1 round. If I went non-stop with no resting whatsoever, that only gets me 13 rounds.

I hope I am there some day!!

Comment #163 - Posted by: Bill Stock at January 10, 2007 12:43 PM

Stephen J #120 and respondents:

I think Coach Rip was specifically speaking about "kids", athletes still growing. I'll have to read it again more carefully to form an opinion, but I lean toward introducing CF concepts earlier, with appropriate scaling. Both of my lacrosse-player sons (18 and 14) have incorporated some CF elements into their pre-season work outs.

Comment #164 - Posted by: bingo at January 10, 2007 12:44 PM

10 rounds as prescribed
BW 170
age 34

Comment #165 - Posted by: Sam L at January 10, 2007 12:47 PM

11 and 100m on 12th

Comment #166 - Posted by: rick ihrie at January 10, 2007 12:54 PM

5 rounds completed. I love the ballistic effects of the kettlebell swings!
What about a new exercise: Kettlebell-Burpie ... :
With two kettlebells you go to a pushup position, hands on the kettlebell handles and make a pushup.
Then you jump up, feets landing beside the kettlebells and you clean and pushpress the kettlebells or jerk or snatch them and/or jump as high as you can in the clean or overhead position.
And then back to floor and the next pushup on the kettlebell handles.

Comment #167 - Posted by: Mario at January 10, 2007 12:55 PM

6 rounds subed 100m row for run

Comment #168 - Posted by: Franklin O at January 10, 2007 12:58 PM

8 1/2 rounds
subbed: 125 meter row for the run, 35 lb weight & jumping pullups

Comment #169 - Posted by: suzanne at January 10, 2007 1:09 PM

Thanks to Bingo, Josh, Scott, and everyone else for your helpful and encouraging replies. Now, another question: I have done the last two WODs as Rx'd, but was only able to complete 3 or 4 rounds. Should I scale it down and go for more rounds, or just keep doing it as Rx'd whenever possible?

Comment #170 - Posted by: StephenJ at January 10, 2007 1:10 PM

For all of you complaining about the Cold, I live in Hawaii so suck it up. At least you not in Tora Bora in January.

Comment #171 - Posted by: Craig at January 10, 2007 1:11 PM

as rx'd:

7 rounds. ( 6 pullups short of 8 even.)

Comment #172 - Posted by: Dave at January 10, 2007 1:13 PM

8 rounds, last round was jumping pullups...pullups have really dropped after nearly a month off...on a positive note I've hit every wod so far this year...right on track for my goal of 90%.!

Comment #173 - Posted by: rob at January 10, 2007 1:14 PM

12 Rounds

My lats were still very very sore from Monday and since i worked form yesterday with the power snatch (meaning low rounds) i subbed 10 Pushups for the pullups. Worked Great

Did .10 miles on the treadmill. with the time it takes to actually get up to sprinting speed .6 was too short.

KB Swings with 25kg bell.


Comment #174 - Posted by: David Osorio at January 10, 2007 1:16 PM

7 rounds plus 100 meter run
1 pood KB
kipping pull-ups

Comment #175 - Posted by: Krista J. at January 10, 2007 1:19 PM

5rounds +100m+12swings just short of 6

Comment #176 - Posted by: ianeal at January 10, 2007 1:26 PM

Starting Crossfit today... plan on performing the warmup for one month until its like childs play... Then the real fun begins...

Comment #177 - Posted by: Ivan Drago at January 10, 2007 1:34 PM

as prescibed;

10 full rounds on the nose.


Comment #178 - Posted by: karl at January 10, 2007 1:35 PM

Age 34
BW 145#

As rx'd:

10 Rounds

Comment #179 - Posted by: Shawn B. at January 10, 2007 1:41 PM

~ 150m run
1 pood DB

4 rounds

Comment #180 - Posted by: Cameron at January 10, 2007 1:41 PM


CFWUx3 (-pull-ups)

8 rounds with 55lb db

Comment #181 - Posted by: edevine at January 10, 2007 1:42 PM


15 squats, 22.5kg DB swings x12 and pullups x10
8 rounds in 20 minutes

Comment #182 - Posted by: Tamas at January 10, 2007 1:45 PM

lil pipe
ran 135 meters each round and 55 lb db swings
7 rounds

Comment #183 - Posted by: PIPER at January 10, 2007 1:46 PM

stephane 29\195.3
Sub run for 5 pistols\leg
Sub 1.5 KB for 50lbs DB
6 rd + 12 swings

marie 31\105
Sub PU for situp
Sub run for 20 box jump
15lbs DB

Comment #184 - Posted by: Stephane Briand et Marie-Pierre at January 10, 2007 1:54 PM

changed it to 400m runs, otherwise it would've been just too many trips up and down the stairs. five rounds completed, lower back complaining loudly.

Comment #185 - Posted by: dammit at January 10, 2007 2:01 PM

StephenJ #170,
I can't speak for others, but that is what I did. My daily WOD consisted of the scaled version available on www.brandxmartialarts.com (started at puppy and worked myself up). I also would modify the benchmark WOD's in order to let me get some metabolic work. For example, take Cindy (my second WOD ever):
1st time - used gravitron at 50% BW, 10 rounds
2nd Time - used jump-stretch band, 16 rounds
3rd Time, used band, but first 3 sets unassited, 18 rounds
Next time, no assistance (plus, I finally learned to kip). I full well expect my rounds to go down a little, but it will be a real (as Rx'ed) score.

Comment #186 - Posted by: Josh L at January 10, 2007 2:10 PM

bwt 240 age 31
run 100m (4 lengths of basketball court - down and back twice)
55 lb db swing 12 reps (unbroken)
pull-ups (broken 6/4)

20mins=6rds +100m

Comment #187 - Posted by: brian t at January 10, 2007 2:10 PM

8 rounds + 80m (fat bar pull-ups)
Just curious, does anyone else listen to Rammstein during the WOD?

Comment #188 - Posted by: Steve N. at January 10, 2007 2:18 PM

43, 175lbs

as rx'ed: 10 rounds plus 100m

The 100m was out and back, so although technically a shuttle, it felt more like a "shuffle."
Pullups after swings really challenges the grip.
The runs were outside, 28 degrees, and the swings/pulls inside at 72 degrees. The temp difference made breathing interesting.

Comment #189 - Posted by: sailorcrew at January 10, 2007 2:21 PM

big pipe: had to run 160 m round the track, otherwise rx'd
8 rds plus 160 m run

Comment #190 - Posted by: piper at January 10, 2007 2:26 PM

9 rnds, 100m run. Outside, 35 degrees, w/45lb db.

Comment #191 - Posted by: MikeT at January 10, 2007 2:28 PM

Finally stepped up to the real deal.

6 Rnds
Shuttle run on sloped driveway
1 pood KB (all I have)
all PU dead hang, last set broken, 8, rest, 2.

Finally recovered from spine surgery.
Lets get it on.

Comment #192 - Posted by: J Nash at January 10, 2007 2:36 PM

Run 100m (4 lengths of a basket court)
22 db swing
pull-ups (broken 6/4)

6 rnd´s

People was starring seeing me running in and out of the gym to the basket court! Let´s see who´s laughing in a couple of month;) My body hurts from my first 3 days of x-fit, but I like it!

/micke uppsala sweden

Comment #193 - Posted by: micke at January 10, 2007 2:38 PM

11 Rnds

Dorked around with the treadmill....WASTE OF TIME

Comment #194 - Posted by: Jason P at January 10, 2007 2:38 PM

As written... 10 rounds + 100m

Comment #195 - Posted by: Mel Jenkins at January 10, 2007 2:38 PM

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of Samson, 20 steps walking lunge, 10 sit ups, 10 back extensions. 10 shoulder stretches w/stick.

100 m Run – Subbed 6 x 50’ shuttle runs
30lb DB swings, 12 reps
10 Pull-ups

8 rounds plus 6 shuttle runs, 12 DB swings.

Elbows both still tired and sore today, probably partly from muscle up attempts and push ups yesterday…

Comment #196 - Posted by: Sesoku at January 10, 2007 2:42 PM

That was a pathetic one for me today.
Not enough room for shuttle runs so subbed 20 double unders for each 100m
55lbs DB for the swings which went well and mostly unbroken.
the chins up were horrible as i don't have the set up to get a kip going at the gym today so they were all dead hang supinated grip that is until rounds 6 and 7 which were jumping.
oh yeah, I managed only 7 rounds plus 20 double unders.

Comment #197 - Posted by: Trevor S at January 10, 2007 2:45 PM

27yo 200lbs

7 rounds + 100m, 12 swings, 3 pulls

ran .07-.08 on treadmill
55lb d-bell

could have done many more rounds if the machinery could have been closer. it was 25m to the treadmill from the pull up bar. maybe do it outside next time.

Comment #198 - Posted by: Greg at January 10, 2007 2:52 PM

10 rounds - 15 seconds to spare...
Jumping pullups

Portland Crossfitters, Duniway Park in SW has a nice pullup bar at the north end of the track. I've worked next door to the place for 14 years and never noticed it until today. It's a nice spot for these outdoor friendly WODs.

Comment #199 - Posted by: Brian Vandewettering at January 10, 2007 2:52 PM

26yo 5'9" 175#

5 rounds as rx'd (55# Db instead of Kb)

This one killed me. But I think I'm getting used to this Crossfit thing...I like it.

Comment #200 - Posted by: Dan B at January 10, 2007 2:53 PM

7.5 rounds as RX'd 1.5 Pood Kettlebell. Rough, very rough doing all those pull-ups so close together.

Comment #201 - Posted by: petey at January 10, 2007 2:58 PM

No upper body today for me so "Michael"
3 rounds for time
Run 800M
50 back ext
50 sit-up


3 bloody seconds...Grrrrrrrr

Snatch tomorrow.

Comment #202 - Posted by: bingo at January 10, 2007 2:58 PM

Ah Trevor, don't sweat it buddy! You know as well as I do the first time you do a new WOD it's a veritable s%*t show, especially if you can't get the ideal set up. You should have seen OPT sprinting back and fourth today in his wee gym! I think the carpet is buckled up against both walls from all the stopping and starting he did!!!!

Comment #203 - Posted by: gaucoin at January 10, 2007 3:00 PM

8 rounds
sub 1.5kb for 35db

A little to cool outside today for my taste but did the outside runs anyway.

Comment #204 - Posted by: chunn at January 10, 2007 3:06 PM

Subbed 10 20" box jumps for runs
PUs on rings
7 rounds plus jumps and 3 swings

I think the penecillian I'm taking is affecting my performance

Comment #205 - Posted by: b ring at January 10, 2007 3:07 PM

9 rounds plus 1 run, 4 swings

run at 1.5 incline (ran about 9.2-9.8)
25 lbs dumbell swings
assisted band pull ups (green band - these slowed me down)

Comment #206 - Posted by: OPT Mommy at January 10, 2007 3:18 PM

CFWUx3 minus PU
11 rounds
Had to be done indoors. Subbed 100m for 20s sprinting "on-the-spot". Tried to get knees nice and high. Added on an additional 5 seconds when beginning to feel sluggish.
PUs were nasty. Only got through two rounds (2nd broken!) before switching to kips.
Memory brain-farted on me and I used only a 10kg weight on the kettle-ball swings. Oops.

Comment #207 - Posted by: ruari at January 10, 2007 3:34 PM

3rd Recon Battalion Parachute Riggers
Okinawa, Japan

Sub 55lb dumbell for kettlebell
All participants dressed in "boots & utes" with flak jackets.

Had to pick up the dumbells from the gym, one per Marine, then run a mile with them to the pullup bars. They had bars at the gym, but no place to run.

Split the run to 50m up and 50m back to the pullup bars.

Used some teamwork to assist everyone in getting all their pullup reps, so our number of rounds suffered.

Results: 5 Complete Rounds + 100m run

Finished up with the mile run back to the gym to return the dumbells. That really sucked!

Comment #208 - Posted by: Gunny Parkhurst at January 10, 2007 3:35 PM

N- no WU!
100 m run on elliptical (it was dark)
25 lb DB swings, 12 reps
jumping pullups, 10 reps

8 rounds + 100 meter run

The phone rang just as I was about to head out and observe N's progress, so she just jumped right in with no warm up. At least now she knows why there is a warm up period!
It was quite interesting to watch her go through a whole gammut of emotions. This work out made her ANGRY (she is someone who has gotten really angry only about 5 times in her life) and then crying during the swings. I suggested she slow down or drop the weight down and she, very adamantly, said NO!

After a few days rest, I'm ready to get back in.


Comment #209 - Posted by: jknl at January 10, 2007 3:52 PM

5 1/2 rounds

1sprint and 6 KB swings

Comment #210 - Posted by: Kfeldt at January 10, 2007 3:55 PM

sub'd 60 lb db swings for kb
sub'd 3x 10 yd down and back for 100m sprint due to ice and snow
6 rounds + 1 run + 3 swings
wasn't feeling it today

Comment #211 - Posted by: dbones at January 10, 2007 3:56 PM



Subbed 40# DB for kettlebell, as I no have... it was the heaviest DB I had available.

6 rounds, plus 6/10 pullups... went ahead and did them to finish about 10 seconds over. Pull ups were dead hang and broken starting in third round.

Comment #212 - Posted by: Mr_C at January 10, 2007 4:09 PM

10 rounds flat.


Comment #213 - Posted by: Alex at January 10, 2007 4:19 PM

#212 Mr_C
What is CWFU?
I went straight for the 35# DB...and negated the 100m sprints...and cut back on the PUs...

7 rounds at 35# DB and 5 x pull ups each plus one more set of swings...I think that did the trick though.

Comment #214 - Posted by: Al at January 10, 2007 4:19 PM

7 rounds in boots and utes at OCS in Quantico. Evening colors sounded half way through, necessitating interruption. Pullups broken in latter rounds. Good workout.

Last three workouts hit the spot.

Comment #215 - Posted by: neocross at January 10, 2007 4:28 PM

Mike: 6rds +100m still feel the sick
Erin: 6rds minus 2 pulls 40lb KBS
5 min lost in transition at Cookie cutter gym

Comment #216 - Posted by: mike in rochester at January 10, 2007 4:29 PM

10 rounds. Finally snowed in in northeast Ohio, so runs were 50m out and back in the snow. Felt good though.

Comment #217 - Posted by: JW at January 10, 2007 4:29 PM

12 full rds.
This one was rough.
Runs done outside.
Used 55lb db for swings.
Great Workout!!

Comment #218 - Posted by: chris l at January 10, 2007 4:30 PM

9 full rounds, only missed pullups in the 10th. 1 pood for the kbs. Sub'd 30 squats per round for the run -- too complicated with all the resolutionaries at the gym to use a treadmill or run the gym floor.

Comment #219 - Posted by: Norma at January 10, 2007 4:35 PM

is there a way to see the WOD a couple days in advanced. i'm heading out of town and wont have a computer or internet.

Comment #220 - Posted by: Jonathan at January 10, 2007 4:41 PM

As rx'd 8 rounds. Shoulder was injured, but tonight was first time pushin her after those thrusters last week. Feels ok

Comment #221 - Posted by: sbm at January 10, 2007 4:41 PM

#220 Jonathan

See FAQ 4.4

Comment #222 - Posted by: Matt M at January 10, 2007 4:48 PM

Subbed 45# Dumbells, it was biggest I had, and got 7 rounds in, it was harder than it sounded.

Comment #223 - Posted by: Chris Skidmore at January 10, 2007 4:50 PM

Group Moffett

6 rounds for time of

Row 1000 meters
Run 100 meters, 25 squats
Run 100 meters back
45lbs push press

Total time 51:30:55

Comment #224 - Posted by: Adrian D at January 10, 2007 4:55 PM

8 weeks into CF
m 39 5'8" 210 - retired rugby player, now coach

9 rounds

scaled to:
100m run
10 swings w/ 25lb db
5 pull-ups

Making steady progress - totally addicted

Comment #225 - Posted by: momentum at January 10, 2007 4:56 PM

7 rounds of
1 lap in hayes gym
12 35# DB swings(should have used 55)
10 pullups

Comment #226 - Posted by: Wisener at January 10, 2007 5:08 PM

29yo 180# 5'11"
6rds: .07mi treadmill, 55lb dumbbell and 80# assist on gravitron
contrast shower felt really good today

Comment #227 - Posted by: Josh K at January 10, 2007 5:09 PM


I did 5 rounds - 7 pullup, 15pushups, 20 situps, and a lap around the track, and my warmup and cool down was running about 1/2 to and from the track.

Comment #228 - Posted by: Powell at January 10, 2007 5:09 PM

31/ 185

subbed 55# dumbbell, kipping pull-ups broken sets

6 rounds

Comment #229 - Posted by: Jross at January 10, 2007 5:10 PM

2nd WOD.
9 rounds as rx'd and 100 meters. 19:55

Comment #230 - Posted by: Jim D. at January 10, 2007 5:11 PM

7 rounds, pullups were horrible

Comment #231 - Posted by: Forde at January 10, 2007 5:12 PM

#61- I was laughing out loud when I read your theory on the treadmill. Opted no treadmill after that!! :)

CFWU (subbed push ups for pullups/dips)
Warm up 200 m run
used 35# dumbbell and pull ups asst

9 rounds plus 1 run

Then did 12 more swings just cause I like them and even my abs feel it later and I'm sore all over so why not? Stretches, physio ball work, etc

Runs were around a track indoors at the gym. Its kind of like a moat with all the equipment on the inside. Prob more suited for walking otherwise I was like a hazzard running. Outta the way! Only no one can hear anymore b/c everyone has an i-pod on.

Comment #232 - Posted by: in8girl at January 10, 2007 5:15 PM

Snatches and lots of throwing of medicine balls for a warm-up.

Workout as Rx'd 12 rounds. Ouch.

Comment #233 - Posted by: Jesse Woody at January 10, 2007 5:17 PM

8 rounds + 1 run

runs were 160m

Comment #234 - Posted by: dmarsh at January 10, 2007 5:17 PM


As Rx'd
6 rounds plus 100m
I still love how much this sucks

Comment #235 - Posted by: DaveA at January 10, 2007 5:21 PM

9 rds as Rx'd

Comment #236 - Posted by: Lynne Pitts at January 10, 2007 5:21 PM

whew! just joined a new gym 3 days ago...and after these past three workouts you should see the looks im getting, haha everyone there thinks im crazy! ive almost met pukie all three days. looking forward to rest day tomorrow.

5 rounds today.

Comment #237 - Posted by: Jared at January 10, 2007 5:26 PM

cfwu x 3 - pull-ups
8 rds with 35# db

Comment #238 - Posted by: Redding Mark S at January 10, 2007 5:29 PM

8 rds with 60# db + 100 m
just about talked to pukie

Comment #239 - Posted by: buford c at January 10, 2007 5:34 PM

8 rounds + 100 m run

sub 15 x 45#kb swing (still no 55# kb)

Comment #240 - Posted by: a noble at January 10, 2007 5:53 PM

Subbed 100 m row, 12 push press @ 7.5 lb, 10 assisted pull ups @ 135 lbs.
8 rounds + row.

Comment #241 - Posted by: AFT mommy at January 10, 2007 5:58 PM

#105 Adam--you are my hero-seriously!
Adam, #52 John, #56 Steve and #90 Dave--I'll be having a party to celebrate my 61st birthday and pomotion to seventh degree black belt (never thought I'd see either one)on January 27. If any of you are in the Tucson area--the party starts at 7:30. Crossfitters welcome!

Comment #242 - Posted by: peejay2 at January 10, 2007 5:59 PM


8 Rds + 50m row.

*sub'd 100 meter row for run
sub'd 55# db swings for KB's

Comment #243 - Posted by: joeyrav at January 10, 2007 5:59 PM


squats, kb swings and pullups-just enough to get some blood flowing to the areas

wod-subbed 15 seconds of high knees running in place, like I mentioned above in post #78-every round had between 45 and 48 steps each so I know I kept up an even sprint pace

9 rounds with 19 seconds to spare
55# kb swings unbroken
pullups broken at 5 or 6 each set with mixed grips

I feel the kb swings everywhere in my body...especially the abs after figuring out how to incorporate them into the swing

Great Workout.


Comment #244 - Posted by: MCORRY at January 10, 2007 6:03 PM

Subbed inverted rows for pullups since I have currently recovering from a type II shoulder separation did 9 rounds and the 100 m sprint in 20 minutes

Comment #245 - Posted by: Sam Plost at January 10, 2007 6:08 PM

Had to sub rope jump (100 rotations) for 100 m run
Used 35# DB

9 rounds

Comment #246 - Posted by: Holbie at January 10, 2007 6:22 PM

29 5'4 145
9+ in 20:00; subbed 25 jumping jacks for 100m run and 40 lb DB

Comment #247 - Posted by: matt-g at January 10, 2007 6:24 PM

as rx'd

8 rounds

Comment #248 - Posted by: Hobby at January 10, 2007 6:33 PM

rowing 200m, does not replicate the intensity of 100m run

only did 6 rounds, and wasn't nearly as hurt as Thruster day, or even Snatch day


that is all

Comment #249 - Posted by: Anthony from Ottawa at January 10, 2007 6:46 PM

5rnds...ran 400m, 20kb swings, (10,10,6,6,6) on pulls

Great workout!!!

Comment #250 - Posted by: JM at January 10, 2007 6:46 PM

6.3 rds as rx'd (6 and the sprint), then finished the 7th on extra time.

Comment #251 - Posted by: Adam at January 10, 2007 6:46 PM

7.3 rounds of:
15-20 secs jump rope (not sure if that counts, so I did a half mile run after the WOD)
1 pood swings x12
10 jumping pull ups

Comment #252 - Posted by: Eric at January 10, 2007 6:59 PM

8 rnds
used 65# dumbell for kb swings.

Comment #253 - Posted by: MSR at January 10, 2007 7:02 PM

as rx'd

8 rds - 19:55

Comment #254 - Posted by: Jeff R at January 10, 2007 7:05 PM

Completed 6 or 7 rounds.

Comment #255 - Posted by: hoddy2000 at January 10, 2007 7:06 PM

bw: 185

As rx'd: 9 rds + 100m

Comment #256 - Posted by: Rick510 at January 10, 2007 7:08 PM

I tweaked this workout so I wouldn't have to break the sets up.
30 Seconds of Speed Jump Roping
25lb Dumbbell was used for the Swings
Pull Ups were jump assisted.
I completed 7 Full Rounds

Comment #257 - Posted by: DaveC at January 10, 2007 7:13 PM

Modified Due to shoulder injury.
100m run
One arm 25# kettle bell 12rep
elevated situp 10rep
10 rounds

Comment #258 - Posted by: EricU at January 10, 2007 7:14 PM

4 Rounds + 60 lunges, 4 DB swings = 20:00
Subbed 60 walking lunges for 100m run, not a great idea don't think it was quite equal. Subbed 55 lb. dumbell for Kb swing. Thank the Lord for a rest day tommorow.

Comment #259 - Posted by: Jay M at January 10, 2007 7:15 PM

7 rounds + 100 meters.

First day back after three weeks and it hurts!

Comment #260 - Posted by: Z Barrow at January 10, 2007 7:26 PM


Great to see you post again. I've missed your inspiration.

Comment #261 - Posted by: Lynne Pitts at January 10, 2007 7:34 PM

CFWU (-pullups)

I'm going to blame the transitions. It didn't hurt as much as the two previous days.

Comment #262 - Posted by: Kevin gp at January 10, 2007 7:46 PM

7 rounds + 12 kb swings (16kg ~ 35#)

The pull ups killed me. Could not do the sets unbroken.

No skin on hands because I did the thruster/pull ups workout yesterday.

Comment #263 - Posted by: Laurar at January 10, 2007 7:55 PM

Brand X early bird class for this one...

12 rounds plus run and 6 kb swings as Rx'd.

Finished the final round, 13 total in 20:32

Comment #264 - Posted by: Steve Toth at January 10, 2007 7:56 PM


9 rounds plus the run and 12 swings

Comment #265 - Posted by: lawman698 at January 10, 2007 8:01 PM

Chad Caden
Elmendorf AFB, AK

15 swings w/ 2 pood KB
3 pull-ups w/ 80 lb dumbell
7 rounds 20 mins
followed by
Squadron PT which consisted of 7 100m sprints and various cals.

I've been Kettlebelling since 03. I started mixing it up with allot my WOD's. It's made working out exciting again, I felt like I was in a rut. Just wanted to thank the coach for all the great new ideas. I'll be with you for a long time.

Comment #266 - Posted by: Chad Caden at January 10, 2007 8:08 PM

8 rounds -- 88-yard run (half of 0.1-mile track)
8 rounds -- 35-pound dumbbell swing
7 rounds -- 100-pound pulldowns

Comment #267 - Posted by: rfs at January 10, 2007 8:12 PM

Chad Caden

Did not mean to say my WOD's. I ment to thank crossfit coaches for there awesome WOD idea's.


Comment #268 - Posted by: Chad Caden at January 10, 2007 8:13 PM

most of my family got involved on this one.

my boys ages 7,9, and 11 did pull-ups on a total gym at its highest angle(I had my pull up bar tied up and we had to get this done before church). The younger boys did their swings w/ a med. ball. The 11 year old used a 10lb plate to ensure good technique. So now for our results:

Eric(me) 36/184 - 6 rds (used a 50 lb sandbag for swings)
Harrison (age 7) 4 rds
Andrew (age 9) 4 rds
Brandon (age 11) 4 rds

Thanks for the great w/o's this week.

Comment #269 - Posted by: eric at January 10, 2007 8:14 PM

Complete as many rounds in 20 minutes as you can of:
100 m Run (subbed 125m rows)
1.5 pood Kettlebell swings, 12 reps (50#DB)
10 Pull-ups

BWT: 176

7 rounds. Nothing broken, which may be a first. A couple of pauses at top of DB swings to catch breath.

CF Journal recent articles on KB swings were great for improving mechanics.

Comment #270 - Posted by: blades at January 10, 2007 8:16 PM

9 rounds that hurt, especially after yesterdays workout..but i love this stuff...i cant wait till friday..

Comment #271 - Posted by: Bill at January 10, 2007 8:20 PM

Jump Rope: 3 x 50 singles
CFWU: 3 x 10 (3 for pullups)

8 rounds, pullups were jumpers

Mobility and stretch

Comment #272 - Posted by: w8lifterdude at January 10, 2007 8:30 PM

Greetings all!

Hope the Kollaide pulled everyone thru those last 3 WOD's.... Man that was a nutbuster (at least a shoulder buster)!

We united the 4 mousekateers for the middle WOD and was a needed boost for all.

Tonight we lost our Radi radman and his high energy antics... he'll return from his crash avoidance retread (yeah we know you have 18 yrs experience we won't tell the management thou).

Basem 11 sets
Todd 6 sets
Myself 6 sets , 100m, 12 swings then sweat-angels
(260lb m 41 YOA)

100m on treadmill (left running)
55lb dumbell
chins r chins

Nice rest day but bring it on coach we love pain! Pain is only hard work leaving the body....


Kegger don't worry wasn't stalkin ya lol
ps "I like girls" "my wife loves me too"

Comment #273 - Posted by: Crazy Canadian at January 10, 2007 8:35 PM

6 Rounds. Runs on treadmill, 50 lb dumbbell swing.

Comment #274 - Posted by: nickB at January 10, 2007 9:07 PM

12 rounds + 100m + 12 swings
did runs on treadmill at 1.5 grade and 11.0 mph, no break in swings (55 lb. db) or pull-ups

Comment #275 - Posted by: AFT at January 10, 2007 9:15 PM

11 Rds
+100m + 12 Swings
As Rxed
Runs on Treadmill Speed 17.5-18.5 Incline 2.5
24kg KB
Kipping Chins

11 Rds
Treadmill 15-16 Incline 2
12kg KB
Lat Pull Down

Comment #276 - Posted by: Adc (CrossFitSydney) at January 10, 2007 9:36 PM

Traveling today so i'm at a YMCA, they have a track around the weight room 110-130m depending on which lane. 50 ld dumbell set next to a pull-up bar and i'm off.
had to relocate & do one set of pull-ups at the squat rack and another on the back of the stairs; still managed 7 rounds plus an the eight run.
As i was finishing i was politely asked not to swing the 'big dumbells because it might slip and hit someone' good thing it was my last round.


Comment #277 - Posted by: water-ratt at January 10, 2007 9:39 PM

20 minutes of sustained misery...

10 rounds
100M Run
12x 50# DB Swing
10 Pushups**

**Screwed up and did pullups with the snatches yesterday, so I did the pushups today.

The YMCA let me take the DB out on the sidewalk so I could run on the street, pretty accomodating.

Comment #278 - Posted by: Eric Nichols at January 10, 2007 9:43 PM

.70 on treadmill
25 pd. swing
10 mod. push ups....rt. shoulder is acting up

10 rds in 20 min.

Comment #279 - Posted by: Tuber at January 10, 2007 9:47 PM

bw 167 age 38
55# DB swings
runs 0.07 mi.
walk from treadmill and start up
6 rounds + 7th run

Comment #280 - Posted by: coop at January 10, 2007 10:07 PM

31 yo, 220 #
as RXed
7 rounds, plus 100m run, plus 2 swings
used treadmill set to 8 mph, ran .6 each time
jumping pull ups in later rounds

Comment #281 - Posted by: j-seal at January 11, 2007 12:18 AM

4 2/3 rounds (still sad but will get back to where I was)

Comment #282 - Posted by: Michael P at January 11, 2007 12:49 AM

Not great, but still hard. I didn't lay down and cry at the end, so I know I could/should have gone harder.

CFWU x 3 (- pullups)

7 rounds

subbed a 10kg/25pnd dumbell for the kettlebell. I know that's only about 1/2 of 1.5 pood, but it's what I had. Will make sure I get heavier for next one. Pullups were in sets of 5 until the last few sets, when I'd do 5, then 2-3, 2-3, etc.

Looks like I didn't do yesterday as Rx'ed either. I did sets of 10 snatches, not 12. ;-(

And it seems I should put my 'stats'
BW 100kg/220pnds
Age 38
Ht 6'0"
BF ~30% I'd guess

Comment #283 - Posted by: Daryl N at January 11, 2007 2:06 AM

7 rds. ran up and back on basketball court. realized after wod that perimeter would be closer to 100m. hr avg 130, hr max 168. 10 min ellip wu 16/16. sit ups after.

Comment #284 - Posted by: kevin o at January 11, 2007 4:08 AM

8 rounds; 1pood KB; jumping PU after 1st round

Comment #285 - Posted by: gecko at January 11, 2007 4:35 AM


8 Rounds (reverse push up as pull-ups)

Comment #286 - Posted by: Tom J at January 11, 2007 5:09 AM

Comment #155
"old" is not an excuse..I was merely describing the feeling of my joint aches and pains as feeling old, ie "sore back" "sore rotator cuff"

And competing as an elite athlete in a **contact sport** coupled with a history of overtraining, bad trainers, can put a little bit of wear and tear on the body. Got the back of a 70 year old which forced retirement too soon. :( A crazy DR. wanted to perform fusion me. Hell no

No excuses..But no pain no gain is bs...I don't believe in that anymore..no brain no gain...listen to your body and you will compete longer..whether your sport is crossfit or competitive sports..just my .02

Happy to have discovered crossfit and feel like I'm competing and intense again. It's the best thing fitness wise that has ever happened to me. B/C I have never trained just b/c and it was to get ready for something--NAtional team-trials, training camp, whatever..So, when I stopped competing it was always hard to stay motivated...So I am so grateful b/c I've found a new sport and I don't have to go toe to toe against 7' centers to get my competitive feeling or give or take elbows.

Don't get me wrong this will never replace the whole sports experience but it is definitely given me a new found excitement.

Comment #287 - Posted by: Val at January 11, 2007 5:20 AM

w/u: short jog, mobility exercises
WOD: as rx'd, 6 rounds + 100m-too much transition time (walked the length of the field for the 100m start)

Comment #288 - Posted by: mfbunch at January 11, 2007 5:32 AM

9rds in 19:56

Comment #289 - Posted by: *****TROOPER***** at January 11, 2007 5:57 AM

Comment #287

Please don't think my comment was meant in a bad way.
I know all about aches and pains and body abuse(life on a farm) and surgery on both shoulders.
Good luck with your CF'ing

Comment #290 - Posted by: Steve Lobotsky at January 11, 2007 7:42 AM

Complete as many rounds in 20 minutes as you can of:

100 m Run
1.5 pood Kettlebell Swings (50 lbs.), 12 reps
10 Pull-ups

7 Rounds + 100m + 12 KB Swings

Comment #291 - Posted by: Huff at January 11, 2007 7:48 AM

Jen sub 16kg KB and jumping pullups 10 rounds + 100M

Paul Rx 10 rounds.

Comment #292 - Posted by: paulf at January 11, 2007 7:56 AM

As rx'd (I swear that run was 120yds!)

9 rounds plus one pull up.

Comment #293 - Posted by: steve hb at January 11, 2007 8:26 AM

6 rounds in 16 minutes (didn't last til 20), it's been a while since I've been crossfitting. Jumping pull ups after round 3. Had to jimmy-rig a kettlebell using an old adidas bag and 12 inch wood logs I've chopped in my backyard. Subsituted 50 jumps on jump rope for 100 yrd dash.

Comment #294 - Posted by: Steve at January 11, 2007 8:36 AM

Age 31
BW 175

45 Minute Grappling W/U
1 hour in a red man suit fighting students W/U

WOD as rx'd:

10 rounds

Had to run 50m there and back so as not to stray too far from the pull-up bars.

Comment #295 - Posted by: Dan D. at January 11, 2007 9:04 AM

Ran 4+ miles at easy pace in 32 mins

Comment #296 - Posted by: docpallis at January 11, 2007 9:49 AM

M / 37 / 185

Scaled 1 1/2 Pood to 1 Pood

No breaks in reps...

7 rounds complete, plus 1 more 100m run

Comment #297 - Posted by: JT's Daddy at January 11, 2007 11:04 AM


Did this a day late.

Circuit too difficult with 100m, did 1 lap on the 200m track at the gym.
So, 200m run, 55# db swing x 12, pullup x 10

8 rounds in 20:35
swings and pullups unbroken

Comment #298 - Posted by: davej at January 11, 2007 11:12 AM

35yo male 215 lbs

run up 4 stories of stairs substituted for 100m run.
50 lb dumbell subbed for kettle ball

6 rounds completed in 20mins.
last few rounds had assist on pull-ups. tweaked my right forearm the past few days. Ice and ibriprophen for me...

A good workout all in all

Comment #299 - Posted by: Dr Swing at January 11, 2007 11:57 AM

8 sets completed in 21 minutes. pullups broken into 2 sets of 5. one pu set before kb's and one after.

Comment #300 - Posted by: deric at January 11, 2007 12:18 PM

5 rounds in 25 minutes (extra time for getting to and from track & lifting area).
55lb db for kettlebell.

Comment #301 - Posted by: Mickgee at January 11, 2007 12:50 PM

7 rounds as RXd on the button. Ouch.

Comment #302 - Posted by: Uri at January 11, 2007 1:22 PM

8 rounds even

ran more than 100 mtrs. Once around the track.

Comment #303 - Posted by: rilo at January 11, 2007 2:01 PM

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(11) x3 - 12:35 (sub pull-ups w/ 75 jumpropes)
Rest & Stretch - 11:26

WOD - Modified BrandX Pack: 10x double unders, 12x 35# dumbell swings, 10 jumping pull-ups

8 rounds + 10 du's and 12 swings.

Comment #304 - Posted by: Nuke-Marine at January 11, 2007 2:32 PM


13 rounds + 100 m run

did the run on treadmill
14 seconds
12 mph
1% incline

Comment #305 - Posted by: Ben B. at January 11, 2007 3:24 PM

37 bw190
as rx'd
13 complete rounds

Comment #306 - Posted by: JackM at January 11, 2007 3:26 PM

Age - 27
Ht - 5-9
Wt - 188 (6-7%)

Sub'd 50 rope jumps for run.

10 Rounds.

Comment #307 - Posted by: Steve Liberati at January 11, 2007 3:50 PM

Man, I did 6 rounds in 13:00 minutes

Ran perimeter of BBall court
50 db swing x 12
10 pull ups on backboard poles

Have not taken a rest day in 6 days and lower back gave out.

I did the 5x5 backsquat, the shoulder press, the dl, and then the previous two. I should have rested and done this tomorrow. Live and learn,

I think I can get 12 next time (that is my goal)
Go Crossfit!

Comment #308 - Posted by: mark at January 11, 2007 4:11 PM

7 rounds + 100m run
(5 laps inside for run)

Comment #309 - Posted by: kyle a at January 11, 2007 4:14 PM

Puppy. Did 7.5 rounds in 15 minutes. That's with a 20 lb kettle and jumping pull ups. Gotta get my gym to get some larger kettles. Was still quite a bitch, tho.

Comment #310 - Posted by: ManOrAMouse at January 11, 2007 4:48 PM

Used 20 squats in place of 100m run and used 50# db instead of KB. Did 9 rounds in 20 min.

In a new hotel room tonight. This one smells of BO. Saweeet.


Comment #311 - Posted by: TK at January 11, 2007 5:17 PM

2nd WOD today, playing catch-up on this and other stuff today...

BW 128

100m run outside
35# DB swingx12
pullups, kipping x10

8 rounds + 100 m run

Comment #312 - Posted by: Sarah at January 11, 2007 5:41 PM

Brandon - 8 rounds even as rx'd

Marie - 8 rounds with 15 lbs on KB and 100 lb assist on pu's

Comment #313 - Posted by: Brandon C at January 11, 2007 5:43 PM

did the w/o at a gym where there was a 165m track and i ran 1 lap for the 100 m
rest was as rx'd

11 rounds

26 y/o 185 lbs

Comment #314 - Posted by: Garry at January 11, 2007 5:43 PM

8 rounds
150m row instead of running

Comment #315 - Posted by: DOMINICK at January 11, 2007 6:16 PM

8 rds as Rx'd estimated 100 meteron track-swings with 50 lb d.b.

godfrey 4 rds with 400 meter run not sure about swings

Comment #316 - Posted by: Meyer at January 11, 2007 6:29 PM

Complete as many rounds in 20 minutes as you can of:
100 m Run
51 pound Dumbbell swings, 12 reps
10 Pull-ups

6 rounds plus 100 m and 12 swings in 20:02

Comment #317 - Posted by: Alfie at January 11, 2007 6:31 PM

28yo, 185bwt

Subbed 45 lb dumbell for kettleball
Subbed skipping for 100m

7 rounds + 12 swings
jumping pullups for last 5 sets.

Comment #318 - Posted by: Jay at January 11, 2007 6:32 PM

Sub: 40 lbs: 6 Rounds minus 7 PU's

Comment #319 - Posted by: Hari at January 11, 2007 8:35 PM

51 YO, 195# or so.

Subbed 50 lb db for 1.5 pood kb and 20 push-ups instead of pull-ups as no bar was available.

9 rounds + 12 swings and 10 push-ups. My latter runs must have appeared comical. More weeble wobble than running!

Comment #320 - Posted by: MarkFu at January 11, 2007 8:57 PM

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

15 rounds.


Comment #321 - Posted by: Jeff at January 11, 2007 9:50 PM

Modified: 20 step up lunges replaced 100m run. 55lb. DB for swings. 6 rds and smoked from past two days.

Comment #322 - Posted by: JQR at January 11, 2007 10:01 PM


7 rounds in 20:28

sub'd 1 pood for kettlebell swings and mostly assisted pull ups

Comment #323 - Posted by: Karen at January 12, 2007 12:23 AM

9 x rounds in 20:09 as prescribed

Comment #324 - Posted by: clementhe at January 12, 2007 4:48 AM


Comment #325 - Posted by: dickie at January 12, 2007 5:23 AM

Did this on friday 12/1/07
still in nightshift, so did 50% in time
rounds in 10 min: 5 + 100 mtr run.
Take care, Johan

Comment #326 - Posted by: Johan Nederhof at January 12, 2007 5:29 AM

sub'd 1 min jump rope for run
55lb db swings

9 rounds + 12 db swings

Comment #327 - Posted by: RickA at January 12, 2007 6:03 AM

8 rounds in 19:53 as Rx-ed

Lost intesnity due to poor pull-ups - should have scaled 'em back for a bigger met-con hit.

Cheers, kempie

Comment #328 - Posted by: kempie at January 12, 2007 6:19 AM

10 rounds plus run and 8 swings

run - 20 secs @ 10mph

Comment #329 - Posted by: dal at January 12, 2007 6:22 AM

8 2/3 rounds as rx'd

Comment #330 - Posted by: Newlin at January 12, 2007 6:50 AM

9 rounds + run + 8 KBSs

Comment #331 - Posted by: broot at January 12, 2007 8:36 AM

Complete as many rounds in 20 minutes as you can of:
100 m Run (was more like 80m)
1.5 pood Kettlebell swings, 12 reps (subbed 55lb DB)
10 Pull-ups (mix of DH and jump)

8 rounds plus 1 run, finished the 9th round after the 20 minute bell.

Comment #332 - Posted by: jbean at January 12, 2007 9:12 AM

Skipped the 100m run as I'm in my garage, there is snow outside...

9 rounds of 55 lbs DB swing and pull-ups

Comment #333 - Posted by: Martin Cloutier at January 12, 2007 9:26 AM

8 rds in 20:09

Comment #334 - Posted by: *****TROOPER***** at January 12, 2007 9:44 AM

Jeff-Subbed 100m row 4 pu's short of 10 rounds
Charity-Runs on treadmill .062 miles- 9 rounds

Comment #335 - Posted by: Jeff and Charity at January 12, 2007 11:53 AM

10 rounds with 40# dumbbell for kettleball. Done on 070111.

Comment #336 - Posted by: Scott at January 12, 2007 12:33 PM

Whole FOB is under 3 inches of water today - rather than do 100m runs on treadmill, just did a standard Helen - 10:25

Comment #337 - Posted by: MurphIZ at January 12, 2007 12:56 PM

12 rounds subbed 100 m run for 15 sit ups (Gym was packed on the tread mills, plus you get a lot of weird looks sprinting for 16 seconds on the tread mill.

Fininshed with 5 rounds of 400 m run to make up for the 100's

Comment #338 - Posted by: Deli at January 12, 2007 1:42 PM

12 rounds subbed 100 m run for 15 sit ups (Gym was packed on the tread mills, plus you get a lot of weird looks sprinting for 16 seconds on the tread mill.

Fininshed with 5 rounds of 400 m run to make up for the 100's

Comment #339 - Posted by: Deli at January 12, 2007 1:43 PM

11 rounds pull ups on rings

Comment #340 - Posted by: TomO at January 12, 2007 1:48 PM

9 rounds with mods...

150M Row on C2 instead of run
1.5p KB as rx'd
5 pullups on chain-hung, center-supported pullup bar

Notes: Snow in Seattle - unsafe to run; did not strap feet in on C2..a different way to row; pullups very challenging, no-kipping, arms must pull equally; most PUs broken 3/2. Performed on 1/11/07.

Comment #341 - Posted by: jeftyg at January 12, 2007 4:55 PM

28yrs old. 208# bw.
as rx'd. had to climb one flight of stairs after every run. got 7 full rounds + 100m run, 12 swings and 9 pullups! my 10th didn't make it over the bar and i was about to try for it again and the buzzer went! pure muscular failure at the end :( maybe next time.

Comment #342 - Posted by: Jonathan at January 12, 2007 6:09 PM

cfwux3 - pullups
55#db swings subbed

7 rds + 100m + 9db swings

Comment #343 - Posted by: G.Luke at January 12, 2007 6:20 PM

Age 51/BW 240#
Subbed 50# DB swings, 2 gym length (shuttle runs)& jumping pullups (7 rounds).

Comment #344 - Posted by: stan k at January 12, 2007 8:36 PM

Tschanzy 44yom 170
rxed except 50lbs dumbell
sprinted 15 second @ 10MPH
9 rounds

Comment #345 - Posted by: tschanz at January 12, 2007 8:40 PM

6 rounds, 2 swings. Pullups done on gravitron at #6, last set at #7.

Comment #346 - Posted by: David at January 13, 2007 12:52 AM

10 rnds + run as rx'd

Comment #347 - Posted by: KAP at January 13, 2007 12:49 PM

11 rounds - subbed bike for run after 4th

Comment #348 - Posted by: df404 at January 13, 2007 2:44 PM

Couple days behind.

6 + 12 + 2 (finished PU out for 7 rounds of work.)

Way, way out of breath after first round.

Comment #349 - Posted by: bingo at January 13, 2007 3:57 PM

Back home from Qatar and the weight is going back on!
46yom at 181lb and Charlene is 42yof at 141lb.
Subbed 100m rows for running sprints. Used 50lb db for kettle bell swings and Charlene at 35lb db.
Pull ups done on rings as sets of 5reps X 2.
6 rounds in 20 min.

It is wild how many folks will stop and watch the crossfit workout as if it is the craziest thing they have ever seen!

Comment #350 - Posted by: Bill Cattley at January 13, 2007 4:09 PM

9 rounds. 8 rounds + all the kettlebell swings by 19:57, then decided to finish out the PUs. I had to do thi on a soccer goal, since there are now pull-up bars at the track I did it at. Grip was hard to keep, due to the shape and thickness of the goal, so jumping pull-ups happened about 3 pull-ups into each round. American, overhead swings with 1.5 pood KB. Just got it in the mail the other day.

Comment #351 - Posted by: LucienNicholson at January 13, 2007 8:30 PM

15 box jumps
15X 55lb dumbell swings
10 pull-ups w/ green band
20min: 9 rounds

15 step jumps
15X 15lb. DB swings
10X 60lb lat pull-down
20min: 7 rounds

Comment #352 - Posted by: Wichita at January 13, 2007 8:46 PM

no facilities for this one. did tabata pushups, situps and squats instead

low scores were 10/9/19
total 305

did 10 and 9 everytime with PUs and SUs. Got one 20 with the squats

Comment #353 - Posted by: photoman at January 14, 2007 6:13 AM

Did 100m row instead, in the basement.
8 rounds plus row and KB of 9th.

Comment #354 - Posted by: Jay at January 14, 2007 9:24 AM

10 Rounds using 45lb plate for swings

Comment #355 - Posted by: Jon at January 14, 2007 10:05 AM

4 pullups short of 12 rounds.

Had to sub a shuttle run for the 100m sprint, so I sprinted for 15 seconds, marked how many shuttle runs I did, and made that my 100m sprint equivalent.

Comment #356 - Posted by: russ greene at January 14, 2007 3:22 PM

I have no KBs or 55# dumbbells, so I used the heaviest one I have - 40#. Pull ups were done on rings.

With those modicications: 7 rounds + 100m run

Comment #357 - Posted by: SLO Bryan at January 14, 2007 8:38 PM

33yo 195lbs
modified with:
60 rope skips
50lb dumbbell swing x 12
10 pullups (broken sets starting on 3rd set)

7 rounds + 60 skips, 12 swings, and 7 pullups

Comment #358 - Posted by: AaronRFD at January 14, 2007 8:55 PM

7 rounds (using treadmill)

Comment #359 - Posted by: dweed at January 15, 2007 12:55 PM

Subbed 10 box jumps for runs
7 rounds + box jumps

Comment #360 - Posted by: Gregg F. at January 15, 2007 2:15 PM

7 rounds
Used 60lb Kettlebell for swings

Comment #361 - Posted by: Push at January 15, 2007 3:27 PM

This required some subbing and creativity. Due to holiday, only 1 gym open on base, and it closed at 4- very crowded. So...

CFWUx3 minus pullups

Subs- 50 hi speed jumping jacks for run

Used 12kg kettlebell

Arms still swollen from pullups yesterday,
so thankful all pullup bars were taken.
Did 20 pushups (regular, gripping
kettlebell, and side to side k-bell swing)
instead of pullups.

8 rounds + 50 j jacks + 7 swings

Comment #362 - Posted by: Christine in Texas at January 15, 2007 4:03 PM

Jeff, Stevo, and Jason Hulig
6 rounds...kinda slow, only one dumbell for all three of us, plus it rained making the Iraqi dirt turn into gummy mud. On the sprint, the turn around point required balance and forethought because of the mud.

Comment #363 - Posted by: JDrushal at January 15, 2007 9:34 PM

sub 25# db, run's tough on treadmill with time wasted on spoolup

Comment #364 - Posted by: greg at January 16, 2007 4:39 PM

sub'd 30 strokes on the rower for run
55# DB

Comment #365 - Posted by: firedave at January 16, 2007 4:58 PM

I did the following:

Complete as many rounds in 20 minutes as you can of:
Run on treadmill, 10 mph at 10% incline for 30 seconds
45 lb. Dumbbell swings, 12 reps
10 Pull-ups on Rings

6 Rounds complete in 16:54

Comment #366 - Posted by: TM at January 17, 2007 12:06 PM

Substituted 100 rope jumps (alternating legs)
55 lb. dumbbell swing
10 pullups

Finished 8 full sets plus rope jumps and swings for a 9th set

Comment #367 - Posted by: Dave at January 18, 2007 7:46 AM

Did 15 jumps to bench for run
5 rounds....totally worn out from 2 previous days.

Comment #368 - Posted by: NYCRaider at January 18, 2007 7:55 AM

************************ 01/18/07

4 rounds plus 7 swings.

Sub'd: 15 sec. heavy rope for 100m run
55lb db for KB


Comment #369 - Posted by: TommyKrackCorn at January 18, 2007 5:37 PM

cfwu - 5 rounds + 100m
subbed 5 pullups = 5 jumping/ 45lb db

Comment #370 - Posted by: homerba at January 20, 2007 9:41 AM

Complete max rounds in 20:00 of:
- 30 Steps In-Place Sprinting ( for 100 m run)
- 1-Arm DB Swingsx 6 each hand with 55 lbs (for 1.5 pood Kettlebell swings)
- 10 Pull-ups (Done alternating grips each set, and doing strict pull-ups til near failure and then using a slight jump assist).

Got 8 rounds.

Comment #371 - Posted by: Brad Collins at January 9, 2008 2:47 PM

9 rounds + 100m run + 12 swings

I thought I had 10 rounds and was on a good 2 min/round pace until the pull-ups on rounds 8 + 9 slowed me down. I was on my way to the pull-up bar at the buzzer. My chest, left shoulder and trap, hamstrings and back are all pretty sore today. Did I mention that I'm looking forward to a rest day tomorrow.

Finally done with my 3 20 min visits with Fran, Sindy, and Helen. I'm hoping my performance on these girls improves next time I see them for real.

Comment #372 - Posted by: buretto 6'2" 195# 33yom at March 20, 2008 5:46 AM

10 rounds
8 weeks postpartum

Comment #373 - Posted by: Jeff & Charity @ CF Snohomish at February 11, 2014 3:17 PM
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