I have a rowing machine but no computer for it, any idea on how to gauge 500M?

Though highly imprecise, you could assume 10m/pull so 50 pulls.

Wow! I just got my C2 home and set-up an hour ago and the first WOD I see is a rowing one!! I'm gonna try this one as Rx'd. It might take me an hour but I'm gonna give it a shot!

I have got to get me a C2. Anyone want a recumbant bike...it just doesn't appeal to me anymore??

howard

Steve and Denise,
You guys may have to start looking for a bigger box the way CF Marina is growing. If anyone is in the Huntington Beach area be sure to stop in and train with two of the coolest people you will ever meet.

Mariah,
How is that muscle-up coming along?

Can I use a seated row how much weight?

SMOKIN!!

Anyone replacing the row with something else. If so what? Don't have a rowing maching at the station but do have the standard treadmill, resistance bike, eliptical, stairmill, etc.

#8 Matt F-

The recomended sub for rowing is sumo deadlift high-pulls.
http://www.crossfit.com/cf-info/faq.html#Substitutions5

I don't have a rower either so SDHP's it is.

Substitution for rowing

Check out the Frequently Asked Questions Link at the top left of the Crossfit Home Page

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don�t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhps, 1K row = 100 sdhp�s, 500 meter row = 50 sdhp�s

Woohoo...first rowing WOD after getting a C2, this it going to be sweet! Anyone know what a decent time for a 500m row is? I just walked in from the garage after doing a 1:37 and don't have a clue how to judge my time.

Nadia and Rob, thanks for the insight. Still kinda new to searching the site for info on subs.

My gym has the bar on a vertical rail so i can not take it out for snatch or anything. Any suggestion for replacing the snatch!

Shawnie Mac there is your answer for tomorrow. Posts 9 and 10. See you in the am.

Jennie, that's a Smith machine...run for your life!!!!!

#13 Jenny-

You can do a dumbell snatch- same motion, but one-handed and with a db. If you've never done them, recommend you go with light weight until you get comfortable with the form.

And agree with eva, smith press is SO not crossfit.

#15

The Smith Machine is a perfectly good machine. I elevate my feet off it all the time.

Eva,

strong and inspiring work, as always.

TimW and Mrs. TimW
Phoenix

Thank you #16! #18 so is a snatch possible on a smith machine?

#18 Jason W, and you can hang your towels on it!

Go Flames Go!

Has anybody ever subbed rowing with seated rows? I don't have a rowing machine, and I went in tonight on the off night and did heavy deadlifts, so the SDHP's are out of the question for tomorrow.

I've never used the C2 rower, so what would be a good weight/rep sub using seated cable rows with a straight bar?

Ohh Jennie, check the FAQ for sarcasm....

Unless you've used a C2 rower with your knees locked straight the entire time a seated row would not be a suitable sub for rowing. For anything.

STRONG WORK EVA T!!!!

I totally agree with you Ronnieb, Denise and Steve are the coolest and most unselfish, caring people. They are a blessing.

I know its not a good thing- but i may not be able to go from the row to the snatch right after eachother. Is it worth it if i row say 2000+M or so first and then have a gap of some 5-10min before i do SDHP?(no alternating). My second option is: i could do SDHP's and then right to the snatch and alternate 3 times like your supposed to. What would you suggest? Also if i do SDHP's to snatch how many SDHP's do you suggest in a set? Thx-

can you replace hang power snatch with anything? limited equipment....

set a personal record and stuck a 54" box jump from standing

Crossfit rocks

Is LA County Fire (camp crews) using CrossFit now for their physical fitness training?

this is almost the same thing as the crossfit santa cruz wod from yesterday. which i did today!

M/6'0"/172#/34yrs

Subbed 50 SDHPs at 20K (= 45#) for 500M row. 35K Snatches (about 77#) as rx'd.

About 23 minutes or so. The big limiting factor right now is my grip strenth - I kep having to stop because my hands simply wouldn't hold the bar any longer. I wonder if my 30mm bar is playig a roll here.

Also got into a bit of a discussion with the Portugese construction workers redoing the apartment complex. "Hey you, girlie fit man coma loopfa thisa!" (Raising board with one hand.) "Can't hear you, dude - why don't you come right over here and show me how!" All in good fun.

Err, in interest of honesty: if I'm going to claim that the hang snatches were 77#, I might as well admit that the SDHP only convert to 44#! Funny how you notice the conversions that make you look better!

Mike

Eva;
Excellent WOD-Thanks.
Jay

Nice! I just did a rowing workout yesterday too. I thought it was a good one, if anyone wants to try it out:
For Time
Row 1000M
50 pushups
50 situps
Row 750M
50 pushups
50 situps
Row 500M
50 pushups
50 situps
Looking forward to todays WOD
Cheers

Eva, great workout.... You inspire us here in ALABAMA!!!
Thanks for all you guys do!!!

CFWU -3 rds

WOD as rx'd

15:32

Form was lousy resulting in lots of shoulder and back fatigue (and sets of 7) in the last 2 rounds

42 yom/159.5#

CWFU X3 (Jumping PU, no dips)

BrandX Puppies:
Hang Power Snatch (5X5)
1-PVC,1-20#,1-25#,1-30#,1-35#

Skill Routine, Heaving Snatch Balance (5X5):
1-PVC, 1-45#(Bad Form),1-45#(Bad Form), 1-PVC, 1-PVC

32:00 total time for WOD.

M/27/175
as rx'd
12:55

Great Video!

Holy crap pfeif-a-life!

I noticed that Apolloswabie had writen in yesterday's comments that he is back home now and I wanted to say- Welcome Home Paul!
Enjoy some well deserved time off.

Kate

CFWUx3
WOD in 12:55

No big bar (and ceiling too low). Subbed 30 lb 1 hand snatches for Hang power snatch. Form getting better, but still need to get "under" the weight better.

Thanks Crossfit - amazing stuff as usual.

Cracked a couple ribs yesterday while falling off the back of my F250 at a jobsite. Would have been a lot worse had I not kept my presence of mind and grabbed ahold of the tailgate with my right hand on the way down. Was able to break most of the fall and roll away from the truck while holding on. Almost like an inverted one handed snatch, only with bodyweight! (Thank God for CF!) Did a few pushups to see how things were because I didn't believe that the crunching noise/feel on the left side of my ribcage was anything to worry about. Anyway, I finished up what I was doing and, at the behest of others who watched the fall, I agreed to go to the hospital and get checked out. Surprised to find two fractured ribs. Thought it would have hurt a lot more, which it did as the day wore on.

Hate to miss this workout, or any for that matter, but I think it will be a little while before I'm able to workout. Hope this doesn't take too long to heal. I was going to take a week off anyway, but not this soon! Oh, well.

Steve
CrossFit Ocean City

Age 33
84kg
178cm

40 kg Hang power snatch, 21 reps
80 kg Back Squat, 10 reps
40 kg Hang power snatch, 21 reps
Pull-Ups, 21 reps
40 kg Hang power snatch, 21 reps
80 kg Back Squat, 10 reps

time: 20 min

280#'s/43 yom

subbed 95# for HPS

13:51

Used the CFT/875 method for determining # for WOD. Seemed to be a really good measure.

14:44..but used 35# DBs instead therefore only a total of 70#.. but all HPS sets unbroken...now my grip is fried!

PS ..cant believe this WOD is presently UN NAMED..

PSS.. just noticed that if you drop the D off my name & spell it BACKWARDS you have EVA!!!!!

19:30, subbed 400m run for rows.

Used 60lbs 1st set, 70lbs 2nd set, and 60 for third.

BW: 169
Subbed treadmill 400's @ 3% incline- 10mph
Time: 11:56

CFWU

Amy and Susan

3rnds
50 SDLHP
21 hanging power snatch
(Amy-35# Susan-25#)
each of us thought we could go 5+ pounds more
13:25 ish

2x 800m run

After watching "Helen" a few days ago, and the ladies doing KB swings in the back drop of today WOD, I was wondering if the form of the KB swing has changed in the crossfit community. When I went to the cert. last year, I was taught to swing the KB low, as if you were to scrape the ground. In the "Helen" WOD demo, all of the ladies are dong a shallow swing at the bottom. Also, in the backdrop of Eva's WOD, the ladies are only swinging the KB slighly above shoulder level, which I believe is the russian version of the swing. I was taught at the cert. that the american/crossfit version was above the head. Any insight on this would be great.

74.7Kg, crossfit newb, 2nd workout.

14.03 - I suspect the bar was light

What's the Gold Standard timewise for this WOD?

#11: This might help you, it's the world records for the age classes in 2K by Concept 2: http://www.concept2.co.uk/racing/records_world.php?s=m

I agree with Team Hybrid... I had noticed the same things. It was my assumption that they were doing it "incorrectly". I see people "cheat" on exercises all the time at the gym, doesn't mean I was gonna do it. I hadn't noticed any chance for injury from the american/crossfit version. If this has changed, please inform me... otherwise I'll continue getting better results for myself.

42yom/160

subbed sdhp for rows
21 hanging power snatch(65#)

21:00

Eva you are my hero...Great WOD!...from the overhead squat dud.

as rx'ed with 35kg HPS's, broken into sets of 7:

19:30

Steve HB- Looking good brother! Hope to see you and the family soon.

CFWUx3 w/ 5x HSPU/rd

WOD mod - replaced snatch with 95lb power clean

19:54

14:35

WOD as Rx'd except:
40lb DB's in each hand with split leg hanging snatch
Time: 11:59

That was a good one!

17:27; dropped to 65 lbs during first set.

26/6'6"/194 lb
CFWUx3 (push-ups subbed for dips)

18:50 (65 lb HPS)

Form on the HPSs got progressively better. It started off terrible, but I started to figure out the jump on my last 11. Still need lots of work.

BW 171

as rx'd

10:27

Should have went faster on the snatches.

Looking forward to this one, it will be my first WOD since shoulder rehab.

Anyone know a good place in Detroit, MI to train for BJJ?

21 yom, 195lbs
no rowing machine and my college now has one working treadmill that is always occupied so subbed 21 pullups and 21 squats for the rows
14 min

New to Crossfit this month. These things are killer and people give you lots of funny looks when they see you actually working out in a gym.

M/29/245lbs
As RX'd
29 minutes

I didn't know one could be this sore without lifting lots of weight.

subbed sdhp for rowing

12:35

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3 (strict PUs x12+extras and dips x16)

3 rnds for time: 500m Row (1:25/1:24/1:23), 75# Hang Power Snatch x21 reps (unbroken sets)

14:15 -(2:30 rebate for 5 trips from rower to oly wts @ :30 range-walk/trip)+(1:30 tax; range-walk is actually functional recovery time)= 13:15

#51 and 53 re KB swing. The "American" or "CrossFit" swing goes all the way overhead with the arms straight as you saw in the Helen video. The swings in the background of today's video were "Russian" swings. They were clients of one of the local CF SC trainers. We'll see Russian swings occasionally with new clients unfamiliar with KBs and folks with shoulder injuries. Don't know the specifics of those clients.

I haven't heard of a bottom depth standard other than what is needed to drive the KB overhead. We teach folks to bend their legs and get lower to protect their back and get more power. Now, in a high volume workout like Helen, if you can drive the KB overhead with small hip movements, it'll reduce your cycle time and improve your final WOD time. But if you reduce your hip and leg movement too far, you'll use too much arm/shoulder and burn out faster.

Regarding #51 and #53's questions about KB Swing form, I thought the same thing when watching the most recent videos. The video in the Exercises section appears to show the person going from a squat position and thrusting upwards to generate momentum for an overhead swing, but in the WOD videos it appears they're not dropping into a squat position at all, but instead generating the momentum by pulling with their lower back. Is this good form? It seems it'd be a very different exercise this way.

I'm still very new to CrossFit, and I'm really trying to learn proper form first and foremost, so any input would be valuable. As a side note, some big guy at the gym complimented me on my squat form, commenting that most people don't go low enough. That was kinda cool, since I've always hated squats (starting to warm up to them since doing CF).

I was short on time this ,morning so I modified a WOD: 1min -AirSquats
1min -Push-ups
1min -Sit-ups
Three Rounds for Total Reps
This really !@#$ on my ego!
Crossfit - "Only the....survive!"

500m row
95lb hang cl + jerk (8,8,5)
500m row
95lb hang cl + jerk (7,7,7)
500m row
75lb hang cl + jerk (8,8,5)

15:17

Well, I just did a wonderful job failing a physical chemistry exam. Some in the university world turn to alcohol, but now I shall turn to my addiction to crossfit to ease my troubled mind. I can't wait to hit the WOD and let my stress get carried away in the sweat and the pain.

WU: 20 min. run + CFWUx1
WOD: 14:52
subbed 50 SDHP's for rowing

20:10

subbed SDHP, I hate these, they suck and make my forearms and grip weak when I need them for more important things like snatches. 75lbs hp-snatches were fine...coulda used some chalk though.

off to Europe for 5 days, hoping to squeeze in some exercise. Happy Crossfitting.

#42 Steve

Sorry about your injuries, but that's what you get for driving a Ford... lol

First post since MFBunch left Team Campbell.

Today's WOD as rx'd
CFWU x 2
500m Rows on Concept2 machine
75lb. Hang Power Snatch

Time: 14:31

Subbed SDHP and as usual they were no fun.
15:10
Tough workout as they all seem to be

age 30, bw 177#, 5'10"

Subbed SDHP*50 for row.

16:30.

My forearms think that SDHP are the suck.

Thanks Coach!

subbed SDHP, 45#, otherwise as rx'd

16:35

WU
.5 mi. walk on treadmill
PS w/ oly bar x 10
PS w/ 65# bar x 7
WOD
15:03
partitioned PS 10/11 on all 3 rds
168#

Subbed shdl for the rows, and used 55 lbs for the jerks...first time jerking (well, since I was a 7th grader :)....anyway, that is a fun exercise..time: 21:55

195/46/M
sub 95....12:40

my bad, we were snatching today, not jerking...that's what happens when you get up at 4 a.m.

Pretty sad...in place of row 50-SDHP at 55lbs with the power snatch as rx. Finished in 21:25. Definitely have soemthing to work towards.

M/31/190

19:21

That was a fun one!
CFWU
Nice to be able to say "as Rx'd" 18:36

Random question - it seems like in a majority of the videos there is always this one brunette who does all the demonstrations for lifts etc. Who is she? A founder of this stuff? Super Crossfitter?

179/6'0"/26/M

First one ever. Not great, but not bad.
as Rx'd 17:46.2

jumprope and Burgener warm up

16:40 with SDHP subs (35# plate)

Subs-
50 SDHP 45lb bar for first 2 1/2 rounds, 35lb for remaining 1/2 round
45lb bar for first 11 snatches, then 35 lb for remaining rounds

Time- 18:30

Wrists are done in from the SDHP. I had to drop the weight for the last 15 SDHP because I could no longer pull the bar up past my chest without extreme pain. I really need to work on the explosiveness in snatches and cleans.

Thanks Coach!

Kate

Male
Age: 30
Bwt: 133

CFWU x 3

WOD: 14:55
Had to sub 35lb bar for hang power snatches - my form is horrible right now, but getting better with the lighter weight.

On another note... Got my first ring muscle-up yesterday. Actually couldn't believe that I did it, and was convinced I had somehow cheated. But then did it again!

Thanks Coach!

15:45 using 50# for the hang power snatches (adjusted for my bw of 127#). Trying to figure out why this took so much longer than doing the one arm snatches last time. Is it the difference in movement or is it just vacation affecting me?

I'm working a couple of days behind so I can do 5 on 2 off. Did my first Cindy (second week of CF).

CFWU x 3 (No Pull-ups)
19 rounds of Cindy = 5 Pull-ups & 3 Push-ups.

#84, the brunette is Eva, check out the trainers bios under the Crossfit Santa Cruz link, she is a stud!

the wod video said Eva uses 53# on this workout, anyone know what the bar # is and the bumper # is???

37yoM/5'8"/149 lbs

subbed 45# HPS
15:44

Sneaky grip buster, Coach. 30 minutes later and my hands are still shaky!

Is there a recommendation for hang snatch substitutions for someone with a couple herniated disks and fear of injury?

Thanks!

13:49 as RX'd.

This is actually my first reasonably competitive time... I actually might have been around a minute faster if I didn't have to jog back and forth between weights and rowing machine every time...

CFWUx3
1/2 intensity cycle:

17:21 with 45# HPS

13:05 as rx'd

About 4 min. faster than last time when SDLHP and 45# for the HPS was subbed.

Subbed SDHP*50 @ 60# for row
95# HPS 1st set, 75# on 2nd and 3rd

13:37

14:20
65 pound snatch

as rx'd 9:28

krista colson 53 lbs as rx'd 13:51

3 rounds: 500m row, 21x45# hang power snatch 15:55

>Is there a recommendation for hang snatch
>substitutions for someone with a couple
>herniated disks and fear of injury?

This question would probably be better asked in the CrossFit forum. However, a hang power snatch need not hurt your back, if done properly. Try it without weight, or with a PVC pipe. Go slowly. If it hurts, stop.

As for substitutions, I don't have an answer. Remember, Rome was not built in a day. Snatches may not be in your immediate future, although you may get there in time. Be good to your back.

#84 eva is using the 33lb bar and 2 tens.
#51 and #53 those are my clients and that was their first exposure to kettle bell swings. They both play water polo and were complaining that the american swing to over head hurt their shoulders..I alowed them to go to just above the eyebrow. BUT we are working towards full range. As for the squat depth...they only need to squat as deep as they need to generate power from the LEG/HIP to get it over head. I would have liked to see them keep their chests a bit more lifted Like annie and nicole in the helen video. The low back does NOT do the work in the kettle bell swing it is the hip and leg.

My shoulder strength is just not there. Weird, how I can do handstand pushups now, but still can't do OHS or these relatively simple hang power snatches. Then again, I'm not really STOMPING like in the video... form looks more like a straight-arm lat pushdown using bar on a cable... in reverse. I need work on form here.

Anyway, 18:32 all sets broken.

11:41 as rx'd

Rx'd 13:46

14:52

Thanks for the great videos!

As rxed, except 65# for the HPS, also, the rower and weight rack were about 50 meters apart, so I ran between the two (short of a sprint, avoiding kids at the gym):

13:41

pre-snatch balance up to 65lbs 5x6reps
wod as rx'd-12:29
post-3x21 GHD back ext

CFWU x 3
spent some time working on snatch form (first time doing them)
Scaled weight to 55lbs
16:00
Finished with 3x5 knees to elbows

Felt good to work out the soreness in my legsg from Cindy a couple days ago!

Here we subbed 12 "skin the burpees" for 500m C2.

Basically you do a burpee with the jump transitioning into a skin the cat on the rings.

--

Sub'd:

~400m run for 500m rows
68lbs for hang snatch, some power, some squat

29:46

--

3 rounds in 15:38. Sweated my @$$ off, but loved it. This crossfit stuff is amazing!

11:29 as rx'ed performed in cramped quarters with a barely willing older C2 rower. It may have been a C 1.0...

Pre-CFWU+Basketball
Post-50 135lb bench press for time-4:36

SEAL pst

swim 9:45
push-ups 80
sit-ups 93
pull-ups 15
run 9:47

40M/5'8"/180

~15mins
rows on home gym with sliding seat and 70lbs - not as smooth as C2
first 2 sets snatch @65lb

M/30.997/191

CFWUx2

I may start some improv WOD's now that I'm commuting by bike (6 mi each way- did 22 yesterday). I figure since I'm adding cardio that way, I'll refocus the WOD for strength/power.

My WOD:
15-12-9 125# thruster
65-55-45# farmers walk (long route around gym)
21-15-9 75# hang power snatch
All told, about 20 mins.

Hopefully my grip will hold up for my attempt at 31 pullups tomorrow!

Tim:

~15 minutes, had to split before completing last set of hang power snatches (doctor's appointment)

Great WOD -- how can you not like a WOD with snatches?

53# 14:36
Got the new women's bar yesterday, just in time.

as rx'd

18:59

probably spent a minute total traveling between the bar and the erg

50/198

As Rx'd.
13:25

M/29/6'6"/285

CFWU x 3 (jumping pullups)

As Rxed 19 min

Could have done it a min or two faster but I had to wait for the rowing machine (there were only 2 machines and 3 of us doing the wod).

202lb/66"/38yom

as rx'd- 18.13.65

#44 Kegger- Just curious where you found the CFT/875 method. I checked the FAQ's, and even read the dissertation on asking good questions, sorry, not trying to be a PITA. Cheers, Jon

28/M/185
CFWUx3

21:13 with 65# and SDHP (retched)
Worked out in my school's weight room (HS English teacher), and left a nice sweat angel on the floor. The kids loved it.

39 yof

New to HBS so used a fixed 15kg bar (33lbs).

14:10 (wasted at least 30 seconds of that faffing about setting the distance on the concept 2 rower each time - they're new rowers and have some fancy display that requires a lot more fiddling about than the old ones we used to have)

Did a lot of core work after.
Pukey came to taunt me but I ignored him and he went away. :)

scaled to 30kgx21 power pushjerkyheavingsnatch disasters - 17min

45 / 181

as rx'd 14:26

CFWU x 2

14:23 as Rx'd

My first crossfit workout!

18:32, using only the bar for the HBS, to get my form right. After watching the video, just color me humble. :)

Most of these workouts don't include much ab work. Is there stuff I should be doing to supplement?

25 mins as rx'd.

Nice work M-force.
Myself, I'm going to Zinkensdamm to do some easy track runs. Painstorm XXIV still left in my legs...

Age 34
BW 150#

As rx'd:

11:44

CFWUx3 plus Greg warmup. Subbed watching 2 minutes of cable on-demand yoga for the rows. ~15min.

PushPress
6 x 6 @ 140lb

23m/200lb/6'1"

as rx'd 16:00

37yo M 192lbs

13:17 as Rxed

Brett - re: abs - see the FAQ!

Let me join the chorus praising the video content lately - it's inspiring and instuctive!

42yo, 5'10"/155#

16:30 as Rx'd.

I can't blame the walk from the C2 to the bar in my gym - I just would have been gasping for air between excercies anyway.

#125 jonf: it was posted on the affiliate blog page yesterday (the link is found on the main page on the left). http://www.crossfit.com/cf-affiliates/

Divide your CFT by 875 and multiply the prescribed WOD poundage by the resulting factor.

For me: 1127/875 = 1.288. 1.288 X 75# = 96.6# (I rounded down to 95#'s for today's WOD)

subbed 95# for the hang power snatches completed in about 14:00 give or take (had a stop watch malfunction). Still a great workout. Felt the grip starting to go in the 3rd round. Have a good day.

13.20 as Rx'd.

18:25 as rx'd

17/M/145lbs

45lbs for HPS
otherwise as Rx'd
11:26

9:48 as rx'd

pre-snatch balance - 50% - 5 sets x 3
post-GH raises - 8 reps x 5 sets

16:10 done w/45 pds vice 75.

3rds for time (modified):
rd 1, 2, & 3
21 sumo dl 45#
15 hps 45#

14:30

WOD video is great

bodyweight 175lbs

as Rx'd, 13:11.

hate working out in the morning!

9:29 as rx'd

Does anyone have an opinion on buying an oly bar? I have seen them from $100-$500, and I'm sure they can be more expensive. I'm looking for a decent one closer to $100. Does price affect quality with these products?

Cindy from the other day-
5 in 20 min, subbed knee-pushups half way through, and did 10 jumping pullups off doorframe instead of 5 each round.

I can squat all day, but have no upper body.

11:56 as rx'd

Thanks Ronnie/Theresia. DJ, we'll see you soon.

Eva, great job!

30/M/200

Eva T. is incredible! They bad they don't have anyone with those attributes up here.

CFWU x 3

Subbed 95# for snatch

2 rounds as rx'd
C2 poached towards the end of 2nd round, subbed 45# SDHP
and finished

13:56

41yom / 152

CFWU x3 x12 (-Pullups) +warmup HPS with 45# and 75#
WOD as RX'd - 18:53

I know have two huge bruises on my upper thigh from the bar. Am I doing something wrong? I have never done HPS before and everything felt correct, but is this normal? Based on body weight I probably should have scaled to 60# but after warm-up I thought I could handle the 75# OK so I stuck with it. Any help would be greatly appreciated. Thanks...

first time rowing or snatching

16 min.

1st set of snatches were just the bar.
2nd and 3rd set were with 5 pound weights on each side.

felt comfortable with the form for both by the end of the workout

10:29
row as rx'd
sub'd 20 lbs hang power snatch

post: 21 x 3 GHD back extension

As Rx'd - 18:31. I hate that I have to run from down stairs to upstairs in the gym between lifts and running/rowing. Always kills my time.

14:44 as Rx'd

50 sdhp
21 75# hang power snatch

21.47m

Had to sub the 50 SDHP for the rowing. We really need to get that rower in soon. I am tired of the SDHP. Also you might want to consider going up in weight on the snatch.

10:59

As Rx'd: 09:27

27 / M / 180 lb

36/M/65kg

400m run - 1:15
rest 2 min
400m run - 1:25
rest 2 min
400m run - 1:33
rest 5 min
30L/30R 1pood Swings

#1 I have Kettler Ergo Coach Rowing Machine. The book list 1 pull equals 5 meters. 100 pulls equals 500 meters.

todays WOD 20 minutes. Little problem with the snatch. Not use to the movement.

36/M/90kg/192
3xCFWU

As Rx`d: 15:10

Thisone was great!

36/m/185

As rx'd.

20:33

So very slow. :P

33M / 186# / CF #76 / CFT 795

3 rounds:
50 SDHP
21 Hang Power Snatch

00:21::59 (including time to load/unload weights on only bar, but I liked the rest)

as rx'd

14.16

26m 220# 6-3

As Rx'd 10:35
And I am done for today....

27yo 200lbs

CFWUx3

11:00 as rx'd

this was much easier than the CFSC 4/16 wod

20:50 with 65 lb. hang power snatch.

M/37/175

Decided to do an interval running workout instead (5 x 1/2-mile, 1 x 1/4, 1 x 1/8, w/ 1/4-mile recoveries in between: total 5.4 miles with w/u and c/d) -- need to log a few miles because of some 5Ks coming up in next few weeks. May try to work this in after my Sunday race... After 5 months of CF-ing, can't wait to see the effect on my race times!

CFWU

as rx'd

somewhere between 20:00 and 25:00 (stupid stopwatch!!)

broke up the 21 reps into sets of 8,8,5

Brenden 12:05 as Rx'd
Alex 13:59 as Rx'd
Misha 18:05 as Rx'd
Leo 9:40 as Rx'd
Monique 14:52 (38 lbs HPS)
Lisa 14:26 (15 lbs HPS)
Lauren 13:01 (15 lbs HPS)

And a little extra fun in form of DB Crossover walk (one db overhead, one by the hip) and sled row.

as Rx'd 17 mins flat. 22yom/ 210#

Does anyone else notice that they don't start really sweating until after the WOD is done? Is there some physio reason for this, or am I just a freak? I pour buckets during my cooldown and stretch...

No rower so made some adjustments

3 rds
21 pull-ups
21 ring dips
125m run
21 75# power snatches
*16:45

3 rounds for time of:

SDHP 45lb X 40rep
55lb HPS X 15rep

17:37

44/176

As rx'ed: 11:45

Used 78lbs on snatches, forgot to tape thumbs for the high reps and the hook grip left some skin behind.

Monday - made up Helen
Three rounds for time:
Run 400 meters
35 # Dumblell swing
12 Pull-ups asst

Time: 9:59, man that was close! JUST made it for under 10 min.

Helen 1-16-07: 11:48
Helen 3-9-07: 11:14

Most likely getting out for a run tonight. Did not make it to the gym today and too crowded at night.
Erin

Row as Rx'd
HPS @ 38 lbs, 21 reps
3 rounds in 14:32

Monique

M/48/160lb

Did 4 rounds in 20 minutes b/c I didn't read the directions.

45lbs on first three jerks
55lbs on the last one.

Butch

21yom 167lb

used 45lb bar for the snatches since it was my first time. 2nd and 3rd sets were broken.

17:29

modified load to 55# due to technical reasons and it was still ugly. Arms bending too early and not starting from a vertical torso. I am so looking forward to getting my technique pick apart and corrected at or better yet before the CF certification in Vancouver.
oh yeah, time was 14:41 even with the lighter load my grip was toast and it probably lead to me fraction more.

pre - snatch balance which turned out to be more power snatch balance with 45#
post - ghd ext. 21/21/21

bwt:146
cfwux3

3 rounds of:
45# SDHP x50
75# Hang Power Snatch x 21
21:15

That was rough, in a rhythmic fun kinda way.

ran back and forth between rower and squat rack

21:12

PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP

40Kg bar because I can't divide by 2.2.

19.30

PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP

Phil

not at all pleased with this posting. I had a horrible day with crossfit today.

45 lb. sdhp x 50
75 lb. hps x 21
45 lb. sdhp x 35
75 lb. hps x 15
45 lb. sdhp x 35
75 lb. hps x 12
Time: 14:07:32

I kept running out of steam. I'm going to give the WOD hell tomorrow!

28yo M 170lb 5’10”
CFWU x 3: 5 45lb overhead squats, 10 pull ups, 10 ring dips per round.

Three rounds for time of:
Row 500 meters
45 pound Hang power snatch, 21 reps
Time: 16:48
First time with this WOD, first rowing WOD since I got my CII.

#68 Scotty McC: "500m Row (1:25/1:24/1:23)"

Seriously? That is amazing. I suggest you look into joining a competitive rowing club.

20yo M 168lb 6'2"

SDHP 50 times (45lb)
Hang power snatch 21 times (65lb)
Time: 17:20
My fingers and forearms were failing on me..tough one.

22 yr old male
215bs

18:00 as rx'd
-Have to run down stairs and about 100m between platforms and erg machine...hurts the time.

CFWU x3

WOD
:12::44

My grip is gone. Row was sub :02 on all 3 rds, Snatchs slowed me down. My grip was just not allowing me to do the last 2 rds straight through.

Steve HB- You beat me again brother.

Get some, Go again!

age 31, weight 156 lb, height 5'11"

rows as rX'd but subbed 65# for HPS (instead of 75#)

16:40

29/144#

4th week in, doing a week of half WODs:
25 SDHP + 11 Hang Power Snatch (both 20kg/45#).
12:37

38yo M/215lb

Substituted 50 sdhp w/45lb (no rowing machine)
Used 90lb for the hps

24:57

As usual an awesome workout!

Eva, girl you rock!!!!

#5, I agree, Steve and Denise are two of the nicest people I have met.

11:24
Subbed SDHPx50(45lb) for rows.
Great Workout!

time 17:04
subbed 45lb sdhp x 50reps (broken 30/20)
75lb hang power snatch (broken 11/8/2 7/7/7 7/7/7)
bwt 240 age 31

looked at last time and it was around then that i started crossfit and did it in 27 minutes with same subs. I can't belive over a year has gone by and this stuff is still fresh and exciting and I can't wait for the next wod. thx coach and lauren and everyone involved.

50 y.o. M, 175#

subbed hang power clean (low ceiling!)
18:31

last row was 1:59.2 new PR and first sub 2:00 500m row. Woohoo!

Neil(49) & Ellie(52)

X/trainer 5 mins + CFWU + practice movements.

Neil 16.29
SDHP X 50 (50lbs)
HPS X 21 (77lbs)

Ellie 20.25
SDHP X 50 (39lbs)
HPS X 21 (39lbs)

First time doing this workout.

I just got my C2 yesterday and I've never done a HPS before.

39 yo male, 326 lbs

28:55 as Rx'd (HPS broken up into sets of 7)

37/M/185

Subbed 24kg KB swings for row
Used 40kg for snatch
Completed in 10:00

#142-Kegger-
Thanks for the reply, and the access to the link. Some very interesting comments re: CFT 875. As for my CFT-850, the #'s were almost identical. 850/875=.9714x75#(wod#)=72.85
As a complete novice with the Crossfit method this is a very useful gauge for myself. Perhaps others will use it as well.

14.45 (pr)
as rxed

2 x cfwu

row 500m
50 lbs hps 21 reps
row 500m
60 lbs hps 21 reps
row 500m
70 lbs hps 21 reps

14:54 min

Have a bit of a sore shoulder, so wanted to ease into it. Felt good and really concentrated on form.

M/26/208

subbed SDHP's @ 45 lbs for row

1st round HPS @ 75 lbs, 2nd and 3rd down to 65 lbs for left shoulder. It helped a little.

18 minutes

23M 6' 175

15:18

Subbed SDHPs w/20# dumbells for rowing

75# HPS

All sets (very) broken. I lost track of time, I think it was 40+ min though, so not like I'm setting any records today. Still, my shoulders and forearms feel like jelly. I can barely even type this.

Need to work on these pulling movements. A lot.

Nicole: sub'd 60lb hps 17:38
Jeremy: as rx'd 11:20

Wow, Great work Eva,
My WOD was very similar to Eva's, but a little longer

Me: 40yo/M/5'10"/190lbs

CFWU+HSPU 3 sets/15 reps per set + Bergener WU

WOD as rx'd 18:22

I really liked the intensity of this WOD

Have Fun, Train Hard,
Billy

First time with HPS scaled to 65# and worked form
19:55
Grip was limiting factor even with hook grip.

14:42 as rx'd

M/28/224#

CFWU x 2

As Rx'ed 12:45

Post workout: 3 sets of 10 rep bicep curls in the squat rack, just for the heck of it. I just want to fit in at Globogym and no one else uses it.

WOW!!!22y/oM 195#
Was feeling really good about my abilities until this WOD. First time doing HPS's and didn't have a rower, so i did SDHP. My forearms KILLED me by the end rotating from wide grip to inside grip. What can I say....ouch!!!
CFWUx3
WOD Sub rowing for 50 SDHP and 75# HPS
23:15
One legged squats 3 sets of 4
L-sit practice 20sec, 10sec, 10sec

Bwt: 132

As Rx'd:

11:44

Really liked this workout, good change of pace with the hang power snatch

CFWUx3
as rx'd 12:31

21/m/220#/76"

3x rounds
500m row
45lb HPS x 21

16min

my shoulders hurt...

26m/220/6'1

as rx'd
subbed SDHP - 50 @ 45#

forearms are hurtn

11:58

sdhp's.....17:13

42 yoa male, 205# -as RXed in 13:30

27/m/215

sub'd SDHP
95# hang power snatch
16:24

38/m/195#
CFWU/Burgener hybrid warmup x3(about half of each)
As rx'd:

17:35

With the warmups for HPS (45# bar) I thought 75# would be too light (my first "real" snatch work-out), but I soon remembered the maxim: Just because it looks easy on paper (or comp screen) doesn't mean it will be easy. Severe suckage at ends of sets, but pushed on. The Burg warmups (stick and light bar) have been paying dividends, I suspect. Thanks Coach.

AL

age 40
bwt 210#
time as rx'd- 15:16

As Rx'd

11:38

CrossFit Oakland

Huntington Beach Crossfit is cool people. I'll second that.

I got 10:45 on this workout using 80lbs of dumbbells.

I wanted to get under 10 minutes, but crossfit Toronto's moral sapping, energy draining, ego smashing workout they put me through on monday, still had ahold of me.

Thats my excuse anyway. That, and long forearms, per usual.

See y'all this weekend.

eh?

14:56

You know what I like about Crossfit, I still don't know what I'm working sometimes. Sure I feel worn out at the end of a session, but sometime tomorrow, I'll find out EXACTLY what it was I worked tonight. Its kind of like a kid a christmas who doesn't know what's in the package !

Oh crud, I read the workout wrong. I wasn't even close.

I did something considerably easier.

28/F/105#

no rower at my gym, also scaled down for my weight.

30 SDHP's: 30#
21 HPS: 45#

13:17

absolutely drenched with sweat after this one. my shoulders are fried. can't wait for tomorrow's WOD!

BW 58kg

row 500m
HPS 15kg x21

13:00

No rower at the firehouse, did sdhp. Didn't have an olympic bar either, subbed a curl bar with more weight.
21:08
form-pathetic, all sets broken
28 yom, 195 lbs, crossfit for about two months

Maybe this unnamed workout should be "Eva"

First time to do this WOD. Sweet Mother, it was rough.
M/24/163#

CFWU x 3 + Burg.

Subbed Row w/45# SDHP
Hang Power Snatch 75# as Rx'd

13:39

I really want a C2. Too bad I am broke as a joke.

17:51 did 40 sumo hi pulls at 45lbs per round and 75lbs per round,
actually have the concept rower at the gym, and i tried it, 500m seemed a lot easier than the 50 rep hi pull sub! (im sure theres resistance settings, but i didnt delve into it that much, any way, ramble ramble

I really wish I had a rower instead I did 400m sprints. Kept the METCON right up there.

11:39

HPS have gotten a lot better thanks to the awesome vids being posted. All you at HQ ROCK!!!

P.S. Crossfit has really helped my grappling too, the perks never end.

sub'd 45 lbs on HPS

16:39

Subbed 50 Sumo deadlift high pulls for 500m row
Used rx'd weight for hang power snatch

R1
50 SDHP
8//7/6 hang power snatch
R2
15/15/11/9 SDHP
8/7/6 hang power snatch
R3
17/17/16 SDHP
7/7/7 hang power snatch

Time 18:46

Finished off with 3 x 10 OHS 75lbs

Still slowly getting back into working out.

Warmup
Joint Mobility
3x10 Bench Press
3x10 Pulldown
3x10 Situps

WOD
3x500
3x65 Hang Power Snatch

27:17

Lots of work to do.

CFWU 10 rep sets

row 500 meters at level 1
70# 11/6/4 hang power snatch

row 500 meters at level 1
70# 7/7/7 hang power snatch

row 500 meters at level 1
70# 7/7/7 hang power snatch

18m30s

3 sets 21 HPS 75 lbs.
3 sets 50 SDHP 45 lbs.
9:29

16:44. First time with hang power snatches, so I'm sure my form wasn't beautiful, had to use 80 lb. bar, and subbed sdhp's for rows, done at st. 9. Grip fried...

46yom 165#
14:10
rows 1:47/2:00/2:00
wasted 30 secs getting from rower to weights 2:30 total.

However 3 minutes plus better than last time.

B/W: 180 age 27
As Rx'd

9:51

......by the way that was 11 seconds faster than you Pat....hahahahahahahhaa your old and brittle!

As rx'd, but w/ 95lbs on the snatch (broken into sets of 8, 7, 6) - 20min (no stopwatch today)

On a sidenote, how is it possible for your quads to be sore after doing bodyweight squats w/ Cindy two days ago???

30/m/5'11"/185#

CFWUx3

As rx'd: 15:00

Could've gone faster but my forearms died to the point of not being able to hold on to the bar very well on both the rows and the jerks... Was doing rows with my finger tips towards the end of the last 2 rounds.

17:17, with 53# snatches. Nice forearm toaster!

Warmup: 5 min double-unders

16:52
500m row
10 snatches @ 75#
11 snatches @ 45#
500m row
10 snatches @ 75#
11 Snatches @ 45#
500m row
21 snatches @ 75#

15:17, as Rx'd. Not happy with this time, first time doing hanging power snatches. Much room for improvement.

Great demo/video Eva T! Nothing like a great WOD video for motivation.

Forgot watch and had to transition upstairs and down for rower and bar, respectively, so I timed rows and snatches and added together. 13:38 as rx'd, net of jogging transitions up and downstairs.

Mark 17:45 subbed 65 lbs.

16 yom
176 6'1"

sub'd rows with 50 sdhp's 45#

14:22

39yom/195

50 sdhp
75 lb snatches x 21

21mns

#46 I can't either, shall we take a vote??

Eva? All those in favor weigh in! How many votes do we need to name this WOD Coach?

36 M 185, first time doing this one, 14:59 at 55#HPS, forearms now dead.

M/26/194

CFWU x 2

Subbed SDLHP's for rows. 75lbs HPS.

25:17

Had to change weights on the bar between exercises but can't say it was lost time, I would have been resting anyways.

M31/212

Subbed 800M Run for row

19:38
Did Cindy this morning.

11:13 (53lb HPS)
This was a great met con.
On a side note, I'm surprised that the lovely Eva T. doesn't already have a workout named after her.

ooops my post #228 should say 50 SHDP's, not 30!

Jen Sub 40#: 13:04
Andy Sub 65#: 14:04
Paul Rx: 13:32

as rx'd 16:54
rowed for 2 minutes 10 seconds for each 500

14:58 Sumos, 75#. Lost probably lost a min. min and a half changing plates on my lone bar.

d (28m/170)

12:59 as rx'd

j (33f/120)

15:00 (45# hps)

both lost a minute or two in transition

13:44 as rx'd

3rds
25 sdhp
21 75lb hps

17:00

16:50 - 65# snatch

Adjusted, b/c i underestimated the workout and am stupid, and so decided not to correct it and just stay the course. still in the process of accepting the difficulty of this stuff.

3 times
500
10x95lb
250
10x75lb

20:33
blah

no warm up- wasn't full of spark glad to finish
subbed run 8 mph for row, about 2:10 per round
21 pcsnatches at 75 #
3 rounds 12:45

Subbed 50 SDLHP's for 500m rows and did the power snatches using 45lbs since it was my first time.

Time: 12:20

160#/33yom

WU (15pullups/15GHDsits/15OHS/5HSPUs)x3
WOD: 3rds for time
50 #45 SDLHPs
21 #75 Hang Power Snatch
(17:32)

12:54
subbed sdhp 45# x 50 reps
80# hps
only first set of 50 not broken
forearms and lungs were the weak link, need to drink some more kool aid

STILL WAITING FOR THAT "GIRLS OF CROSSFIT" CALENDER!

I can't begin to articulate what an inspiration all of you are to my clients and myself. Eva, Annie, Nicole, Hot tattoo girl, Grandma doing sick front squats, and the list goes on and on, I admire your intensity and dedication, and my clients try to emulate you. You're all the best.

19:45 - 65# snatch

Subbed 400m runs for rows. I also subbed 55# for HPS. My shoulder joints have been bugging me for the last couple weeks, so decided to back of a bit.

Time: 10:45
Age: 29
BW: 165

in response to #268:

WORD to hot tattoo girl. are you out there?

yea where is that calendar?

subbed 50x 45# sdhp for row 500m

19:28

very slow, took too many breaks

44yom/220/6'1"

As Rx'd: 18:30

28/f/150#ish

CFWU x 2

Forearm trouble was rearing its head again and I don't feel proficient enough at hang power snatches to do long sets of them. Thus, as per the Brand X suggestion, I practiced HPS and did a 5x5 with a 15# bar. Afterwards, more power snatch and clean practice, air squats (I lost the butt wink!), and resistance band shoulder work.

19 min. Flat

First WOD in two week, fighting off a bug.

subbed 50x 45# sdhp for row 500m

22.08 (!!!!) This about killed me. Sure that the SDHP is like the row? Feels like it would be much harder. Good exercise, still.

17 yom/ 165
3 rounds
50 sdhp 45#
21 power snatch 45#
12:07

39 yom/205
3 rounds
50 sdhp 45#
21 power snatch 45#
13:06

CFWUx2
Snatch WU = 45x6, 55x6

Workout as Rx'd: 17:11. Kind of slow but probably the first time I've done anything but single-arm db snatches.

UPDATE!! I'M TIRED!!

M/6'2"/198lbs/29yo

12:56

13.11
as Rxed
Row 500m
30kg Power Snatch
Row Splits
1.45.1 29 301
1.52.8 25 244
1.56.7 21 220

45/145

CFWU
Burgener WU

3 Rounds
50 sdhp 45# broken to sets of 25
21 HPS 75# broken to 6-5-5-5
20:14

gaucoin it's "Go Canucks"

M/6'4"/235lbs/45yo

12:45

Felt like my arms were going to fall off...fantastic!

13:57

sub'd 45# Hang Power Snatch

New crossfitter here, this is my 3rd or 4th time with a WOD. Subbed clean and jerks when I realized my form was awful for power snatches. How should I learn proper technique?

cfwux3
as rx'd
(500m row 2:03 damper @4,11+10hps)5:11
(500m row 2:13 damper @2,7x3 hps)12:30
(500m row 2:09 damper @4,7x3 hps)19:10

35/M/205
15:26:03

33/F/140
18:29:00

As Rx'd

14:30

500m row
21 hang snatches - subbed 65lbs.

15:49

Mike Donnelly

Brand X pack scaling (25-45# HPS)

15:24

3 rounds
28# hang pwr snatch
Row 500m

CFWU x 3

WOD (Subbed 50 SDHP @ 45# for 500m row)

3 Rounds:
50 SDHP @ 45#
21 Hang Power Snatch @ 75#

22:54

bw: 183

As rx'd: 15:18

32f/5ft/110

15:11
25# need to go up on weight next time

as Rx'd 13:22
still really wheezy and coughy

i did 3 ROUNDS OF 50 SDHP AND 45 POUNDS HANG POWER SNATCH 21 REPS. TIME 15'30' THANKS FOR THE WOD JUAN

M 175lbs 23yrs
CFWUx3
WOD as rx'd 14.18
My rowing sucks. What resistance does everyone use?

sub'd sdhp for row.
21:00

As Rx'd 16:32

19:30 150 sdhp

Had to sub SDHPs for lack of C2 at the local gym.

My hands were hurtin'.

29:47.

Pukie almost had his way...

Age 51/BW 240#
Used the CFT/875 method for determining # for HPS (60#).
Thanks for the video, improved both my row and snatch technique. 21:03 for the workout, kicked my butt.

21:07 w/95lbs
30m/5'8"/185

22/180 lbs

14:45 as rx'd.

Still learning the hang snatch, but this helped.

26yom
195#

Pre: 10 min jump rope and CFWU

WOD: Sub SDHP for Rowing - 8:29

Post: HSPU and Muscle-up work

Only Modification:

Not quite comfortable with Snatches just yet, so down to 65 lbs.

Otherwise 500m rows and 21 snatches 3x

15:05

Grip is shot, and cool blisters.

M/48/5'10"/170

Three rounds for time of:
Row 500 meters SUB 50 sdhp for row
75 pound Hang power snatch, 21 reps

23:16

19yom
5'10"
173#

1st Crossfit Workout!

15:30
Subbed 25 lb. dumbells for the snatches (did one arm at a time) because I'm still learning how to do them.

42 198# 5'10

Sub 65# (started out 95 math challenged in the morn)

18:30

That article on setting the load on the erg was very helpful. Played with a different load for each set.

bw 166 age 38
65# HPS
23:30

35 yom
5'8"
207#

As rx'd
15:30

First time doing HPS. I really tried to concentrate on my form throughout. Was good.

Male/21/5'8" 160lb

18 min

30/M/185#

Warm up with b-ball and bar only form work. Also warmed up trying to figure out the g-damn rower computers which all suck at my gym.

Row 500M
HPS-75# broken into 10/10
Time 16:41

My form was awful on the HPS but I have never done them before either. All done at 8000ft.

30# sdhp
55# HPS
17:12

BW=150

16:44

-D.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Correction to Comment #68 above:

CFWUx3 (strict PUs x12+extras and dips x16)

3 rnds for time: 400m Row (dorked up the WOD and did 400 v. 500m)(1:25/1:24/1:23), 75# Hang Power Snatch x21 reps (unbroken sets)

14:15 -(2:30 rebate for 5 trips from rower to oly wts @ :30 range-walk/trip)+(1:30 tax; range-walk is actually functional recovery time)= 13:15 + 8:00 tax for being a numbnuts= 21:15

thanks for keeping me honest AndyShirley77 #189

bw 149#
16:25
hang power snatch with 65#

27 min.
65 lb. snatches (appropriate wt.)

37 yom
190

cfwu x 2x10 pushups and situps 25

50lb sdhp subbed
snatches as rx'd
under 15 minutes including minute break for instruction of wife who proceeded to get a faster time.

First round and a half unbroken and stormed through. Last two rounds of snatches broke into 11-10.

My better half 35yow, 133
subbed 15lb training bar for snatches and 35 sdhp's
finished under 14 minutes with minute lost to snatch instruction.

Three rounds for time of: 16:12
Row 500 meters-subbed 50 sdlhp at 45#
75 pound Hang power snatch, 21 reps

Severely scaled, hardly the same workout, but it still hurt:

50 sdhp 55#
21 hang power snatch 75#
40 sdhp 55#
15 hang power snatch 75#
30 sdhp 55#
9 hang power snatch 75#

20:13

grip was definitely a factor.

ASASASASASASASASASASASASASASASASASASASASASASASAS
CFWU 3x15 (3x10 pull)

lag time BC-B
22:54 (45,55,65) form needs work

20:10

CFU the workout as rx'd 12:02

no rower, subbed runs, 45 lbs for hps;
w/u: burgener oly lift warmup w/pvc, unloaded bar, deadlifts, power snatches, overhead squats w/pvc and unloaded bar
wod: 10:13

12:06

cfwu

45# sdhp as sub I want a concept 2 rower so bad...i feel the sdhp are too easy.

12:30

16":12

65 X 25

50 yo male 5'8" 187

As Rx'd
Mike: 16:05
Erin: 16:40 (55lbs)
time lost in Box gym

20:10; did 45, 65, 65 on snatch sets all broken
rowing as rx'd

Ben: 13:04

27/188/6'1"

WOD
00:15:38, had to wait for rower between sets

I'm addicted to Crossfit.

As Prescribed:

9:13

All Power Snatches were unbroken.

6'4"/218 lbs./31

m/37/6ft/175

not even going to post my time...

first time doing this one. had to keep correcting my form, and lower the weight a bit on the snatch.

need to improve form and develop stronger grip.

Age: 41
BW: 166

CFWUx3

as Rx'd: 17:46

all sets broken

3 Rounds
500 m Row
33# power snatch x 21 reps

18:30

THe CF PR Crew:

5 min Jump Rope

Subbed SDHPx50
65# Bar HPS

Ruben: 14:50
Rafael (its official I HATE SDHP) 21:00

count two more votes from us to name this one EVA
we hate the SDHP's but we LOOOOOOVEEEEEE EVA!!!

subbed 400m run and 43# hang power snatch (last HPS set broken 13-8)
13:03

subbed row on cable crossover with 80lbs 1st round....
dropped to 60 on last 2 rounds.... 50 reps each round... we know this is not ideal but it was packed at our gym and we had limited amount of time.... and not enough equipment to do the rx'd sub

Trish 45lb HPS 10 1st round
35lb HPS 21 2nd and 3rd round

Rebecca 35lb HPS 1st, 2nd, 3rd

Carol 35lb HPS 21 1st and 2nd round
45lb HPS 17 3rd round

We are really trying to work on form and not totally offend everyone at our Y... There is a space and equipment issue... Thanks again for the great info and support you guys at Crossfit provide!!!!

-CFWU 2x10
-WOD: subbed/scaled 75# Hang Power Cleans for hang power snatches (haven't learned the snatch yet, I'll just wait till i get home to CF Sacramento)

Time: 13:10 - about a 20s walk from erg to oly bar

CFWU x3, lots of gravitron assisted PUs especially with my "Cindy" hangover

WOD #2 - spend a lot of time watching the HPS video and it helped a lot. I planned on substituting, but decided to give it a shot. Start 1st rd w/ a 9lb body bar, but it was too light for me to get a feel for the correct form, so finished that set w/ an 18lb. Did 2nd and 3rd w/ 35# bar and went pretty well other than the urge to collapse in a heap.

Pleased to discover the rower tucked into a hidden corner of the gym (Y) was a new C2! Much more taxing then I expected. First 500m in 1:42 almost made me quit the entire workout!

14:55

as rxd

13:43

Took about 25 minutes, and didn't hurt until today.... I'm still hurting from Cindy. And it took me 70ish pulls to go 500m, but i'm short.

15
wu-hard stairs, gym lvl 14 for 20 min, cfwux1
sub 45#
end with 3 sets of 65# hps

Team Lakeland
Neil
Sub'ed 50 rows for 500m
25:02 Time sucked for two reasons. 1) I was going way lower than I needed to. I didn't have a chance to see the video before I left for work. 2) I was looking at all the aircraft flying around...we're having a weeklong airshow here in Lakeland.

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5'9" 174LBS

SUBBED SUMMO HIGH LIFT PULLS FOR ROWING

SORE FROM MARY

15:00 MIN 1ST TIME FOR THIS WORKOUT

9999999999999999999999999999999999999999999999999

70# Hanging Power Snatch
~19:00

As RX'd
19:44

30M/202/6'1"

3xCFWU

WOD as rx'd, no mods. 32:45

Had to go the "cardio tent" about 50m away to get on the C2, but at any rate the HPS sets were slow. Need to work on the technique.

Great workouts!

Al Taqaddum, Iraq

13:19 as Rx'd

17:15 min
Subbed 65lb SHDL 3 X 50
Subbed 2X 25LB Dumbbell split clean 3 X 30

14.22 as rx'd.

###########################

sub'd 45# SDHP for rows
14:52

3 x CFWU @15 reps

First time to say this--AS RX'D!!!!!

15 min by the clock on the wall

As Rxd. (happy to report)
13:48

16:28

subbed 45lb. SDHP for rows
Would have been faster but my hands were cramping up badly.

20 yom 198lbs
WOD as Rx'd
3 Sets of:
500m Row
75# Hang Power Snatch x 21reps
14:47

Subbed SDHP for row - 27:34

26yom/68kg

as rx'd

13.55

33 / 230#

17:50

Subbed 50 SDHP

Ironic that this workout came up today of all days... right after I finished the workout, my platoon had to high-high boat carry our zodiacs (CRRC's) to the beach (sounds like snatches to me). And then paddle through the surf zone all afternoon (obviously, the rowing portion). easy day.

14:55

Sub SDHP for row
poor form with 75# snatch, switched to 45#

14:05

~1 min improvement

37yr old m 5-9 185
8:31 as rx'd

19:11 as RX'd
Had to wait to set up weights at gym..etc.

Jeff-as rxed 11:35 all rows about 1:58 (Jr. Bar)
Charity-Subbed 50# HPS-12:52 (Jr. Bar)

big pipe:

had to use db, did 70# from the floor, alternating hands, about 15-17 min, forgot watch

rxd 1245

17:39 as Rx'd.

A bit late but better later than never;

sub'd SDHP 45# - for rowing - 50 reps
PS 75# - 21x

Total time - 14:52

about 18 minutes, sub't 60lb hspu's for rowing x 50. rest was as rx'd

Have not done snatches, so started off light.
45# first round
65# second round
75# third round

16:31

CFWU x 3
WOD as Rx'd 15:09 (although my form on HPS probably sucked:-)). 25-30 seconds up/down stairs between stations but needed it to catch my breath.
Thanks, Crossfit!

1750 yds at the pool, 13min 48sec WOD (funny looks from everyone not ready for Crossfit), some abs, and then a nice family bike ride in windy Cheyenne. I just wish I knew of CrossFit sooner.

17:55

40 lbs instead of 70 lbs. 56%.

Day behind. 45# Oly bar

16:03

All HPS broken 7/7/7
Can try more weight next time but will clearly have more broken sets. Barely escaped the clown as it was.

39 yom, 165
35# sdhps (50/round), 75# hang power snatch
18:00

6'3"/198/24
skipped last 3 day cycle due to illness

cfwu x 3

20:09
Probably did this at about 85% max effort
1st round did sdhp with 45lb bar x 50 because computer on rower was not working. it was definitely harder than rowing 500m, SO
2nd and 3rd rounds were done on rower for 1 min 45 seconds, which is about 550m for me.

Finished with some sub-max practice on the bench press and squats. Shamefully used the same loads for both:
5 reps @155
3 reps @185
2 reps @205
All felt easy, just trying to remind those muscle groups that they are needed for strength.
The daily dips have maintained or improved my chest strength to a surprising amount and are better for the shoulders!

Scaled up for first time ever! Bad idea!

As rx'd, 17:31 - subbed 95 lb snatches for 75lb.

Rows: 1:46, 1:47, 1:52
Snatches in broken sets. Ow.

Oh, yeah, did this on 4/19. One day behind.

42/m/168

High Pull (53 Lbs)
Hang Snatch (75 Lbs)

19:01, not very good

36/m/175/5'4"

CFWUX3

subbed 50 SDHP for row

13:08

19:49

Did today's WOD, then tomorrow's WOD right after. Very tired.

3 rounds for time of:
500m row
21 snatches (22lb bar)

13:51

I know the snatches were very light, but I don't care about heavy weight. Figured out how to row after watching the video, pull really hard with the legs. It's amazing a) how much harder it is, and b) how much farther one goes with each pull that way.

10:48 as Rx'd

I ended up wimping out on the snatches and did x2 hanging cleans because I had a bad shoulder nerve thing acting up, but I finished all of the 500s in less than 1:45 and couldn't have taken more than 12 minutes total. I need a stopwatch.

175/34

18:12

27m/196#

cfwu x 3

23:51 as rx'd

20:35 (had to sub 50 SDLHPs for the 500m row).

We really need a row machine. Those damn SDLHPs absolutley kill me.

Yes! A rower exercise!
As Rx'd: 16:35 (it was the dang snatches that got me)

Age 35/ 195lb
Colorado Springs, No Compromise!

The Broadmoor Hotel here is renovating and I got my hands on their C2 rower. Woot! Say goodbye to SUMOS baby.

As RX'd & rowing at level 7
Brent - 15:09
Shane - 16:18

As rx'd -

14:46

SDHP for rows

Age: 37
B.W: 159
CFWU x 3
WOD: sub'd SDHP's w/45lbs for rows - hang cleans w/85lbs: 10:09

36/M/196

CFWUx3

18:20 - subbed 40 lb SDHP for rows (50 FOR 500m)
The SDHPs punish me every time. All sets were broken to some level, but really focused on form for the snatches. First time for this WOD - really good!!!

50 yom; 230#

Burgener x 2
WOD as rx'd

round 1: 6:13
round 2: 6:35
round 3: 7:50

total: 20:38

scaled version:

subbed SDHPs with 45 lbs for rows -- (35 each round)

hang cleans with 45 lbs -- 21 each round)

kept it light and really tried to focus on form

13:30

34/M/185

22/M/6'3/240

As rx'ed: 9:43

Wanted to say thank you to Coach for posting these workouts for free. I've been doing a similar style of training for a few years but I just recently moved out from under the wing of my long time rugby coach and it's nice to have some kind of program to go by.

One question: Does anyone ever scale the weight up? This workout gave me a good sweat, but I didn't feel as challenged as I normally do. Was wondering if I could bump the snatches up to 115 or is there a reason for the weight as is?

40/163
as rx'd
12.18
Used a Liferower 9500. Must be easier than CII rower. Will stick with sdhp next time.

As rx'd but w/ 66lbs.

16:14

15.08

It was taking me about 1.55 for the row portions. I was cutting the distance in half b/c my gym's rowers are the water-tank variety and it is my understanding that they take about twice as much time to row distance as a C2. 1.55 seems a little fast however so I may cut short distances by 3/4 next time.

16:10

First WOD back after nearly 3 weeks dealing with a nasty cold. Ahhh the joys of starting over again!

M 33/170

running 2 days late due to birth of 2nd son.
did cardio, but not able to get to a gym.

cfwu x3

11:05
but did hps w/45 lbs. (1st time doing movement)
will do full weight next time, felt good and comfortable.

no c2 so subbed 75lb sdlhp

did up to round 2 before i felt like passing out. apparently 3 days of 5 hours of sleep make me feel like a drowned kitten.

19:42 as rx'd vs 26:37 1/14/06. 10 min ellip wu 17/17. hr avg 127, hr max 178. used brand new cs--very nice.

I am speechless after watching that video. Awesome stuff!

12:55 with some time waiting for rower. snatches were ok form but fast and broken to 2 sets max

18:19, as Rx'd.

CFWUx3, BW 128

50 SDHP 30#/21 HPS 45#
17:29, could have been better, could have been worse. This is a crazy week, I am having a hard time fitting it all in...

row 500 - 1:42
row 500 - 1:48
row 500 - 1:53

snatch 12 X 40 kg
snatch 16 X 40 kg
satch 21 X 40 kg

17 minutes ish

left shoulder was pinching a bit but man this workout killed me!

13:52 subbing SDHP

Russ 16:00 alternating w/25 lbs

As rx'd

17:13

9'12" as RX'd

28/275
4/28/07 - 18:28
3 Rounds
45# SDLHP X 50
75# Hang Power Snatch X 21

sub 45# SDHP x50 for row.
34:59

9:42

we had to swap 50 reps of seated rows at 84 lbs as we don't have a rowing machine. also dropped the weight a bit on the hang power snatch

20:45

35y/o M 152#

substituted SDLHP
Scaled to 45# hang power snatch

18:10

Great workout.

Wow this dominated me...good stuff
20.33mins
-definitely been out of the gym for a week...so much school work

Hume
Use empty fat bar - 25 SDHPs and 11 hang snatchs - 7:26

Mark
Use 65lbs on O-bar - 25 SDHPs and 11 Hang snatchs - 8:44

6'4"/230/36

CFWUx3

WOD: 21:06 PS broken

3x6 knees to elbows

gassed grip

35y/o M 152lb
subbed 50 SDLHP for rows
scaled to 45lb HPS

18:10

This killed me! Great workout though.

sub'd 500m run
KB one armed with 1 pood, 21 per arm
13:47
then did "Michael"
sub'd with supermans
23:36

26:00ish. I was too worn out to remember to stop the watch.

subbed SDHP for rows
19:50

Hello everyone!

Three rounds for time of:
Row 500 meters (level 6)
75 pound Hang power snatch, 21 reps (30kg math was bad should have done 35kg)

Time = 16:09

London Crossfitter!

21:09 biked 1.2 miles instead of rowing, and 65 lb HPS.

Three rounds for time of:
Row 500 meters (level 5)
25-kg. Hang power snatch, 21 reps

Time = 16:00

34m, 203#, 6'6"

subbed 65# for the snatches

19:37

CFWUx2 (was running short on time, had to go ref a hockey game at 6:15)
Burgener warmup
20:03
I was thinking I could come close to Eva’s time :) ... think again :(

Age 35
BW 182

CFWUx2

As Rx'd, 19:31

18:05 as Rx'd

17.50

lowered to 66 lbs on the final 8 reps of the 2 last sets

3 rnds for time: under 18 min
Row 500 meters
70 pound Hang power snatch, 21 reps

did 30lb one are db snatches - 12 min.

************************ 04/25

17:50

Damper 4 (1:57;2:08;2:08)

reps broken

34yom, 205#, 6'6"

used 65# for the snatches (first time)

19:37

Gave Blood day before yesterday so felt real sluggish and tired.
2 rounds
SDUP sub

m 34 bw 160

Yoga class first. Sub 65 lbs for 75 lbs.

15:45 (approx) Forgot stopwatch. There is a lot of room for improvement on this one. Time should be at least 2-3 minutes faster.

44, 5'11", 203lbs
14:44
-sub 45lbs 1st round, 55lbs 2nd round, then 65lbs 3rd round for rx'd 75lb hps; definitely started too light but just wasn't sure what to expect; broken hps sets in 3rd and 4th rounds

17:16
-Tried 60 lbs. / too much
-Went with 40 lbs. / form ok
-no problems with row
-try 45lbs barbell next time without breaking up sets of 21

m/ 29 yoa/ 6'2"/ 255 lbs

3 Rounds For Time Of:
-45 lbs SDHPx 50
-75 lbs Hang Power Snatchx 21

Time: 16:25. This was difficult, but not on my cardiovascular system. It was mostly difficult on my grip and shoulders. They were burning by the second round.

This sucked much more than I thought it would.

151.5#
SDLHP subs at 45#
Started snatches at 75 but had to drop to 65 as my grip started giving out.

22:47

This really sucked. My forearms got painfully swollen imediately afterwards. I thought I was going to get compartment syndrome.

After a CF Total on Mon (820) and rest on Tue, yesterday was my first day of CrossFit, which just happened to be my 27th birthday! I'm working a year in delay right now so I doubt anyone will read this.

M--27--85kg/187lbs--180cm/5'11"

My first workout so I cut back a little:
CFWUx3x10reps
16:45 WODx3
--16kg/25lb SDHP
--22kg/48.5lb Hang Power Snatch

I practiced form with bar between WU sets. I also tried Rx weight. It was possible, but I had a birthday dinner I wanted to be able to enjoy(!) I think I had great form throughout, though I had to take pauses every 20 and 7 reps on the last set (still holding the weight in lowered position). I felt great. Sore today, but ready for more!

BTW, all the old Japanese people at my gym here already think I'm crazy for merely grunting during my normal weightlifting. I got stares all day yesterday throwing weights around and sweating, heaving, and groaning. (^_^)

m/ 30/ 6-2/ 245

3 Rounds of:
- 95 lbs SDHP x 50
- 95 lbs Hang Power Snatch x 21

Time: 25:00.

The heavy SDHP's absolutely killed my shoulders for the snatches, so this one took longer than anticipated. It was definitely a different training effect achieved.

MAWL

M - 14:46 / 65lbs. for HPS