EC, Dawn, and Tara:

Way to represent, guys. Great job with those hang cleans.

I'm proud of you all, and thrilled to see the Mass. Crew on the Main Page!

Whoohoo.

Best,

Jon

This looks like it's going to be fun!!

I watched this in Ann Arbor- very impressive work! I'm looking foreward to this, although that always means trouble.

Oh dear God.....more pull-ups....looks like fun though!

Why do pullups two days in a row? I'm no expert, but doesn't I'm pretty sure that strength training two days in a row utilizing the same muscle groups continues muscle breakdown, inhibiting the muscle growth and repair that would occur with a day's rest.

Another topic; Does Crossfit rely too heavily on pullups while ignoring certain muscle groups such as the calves?

Justin (#6). You undoubtedly walked today. Are you going to not get out of bed tomorrow in order to facilitate muscle growth and repair?

Crossfit is not bodybuilding. Thank God.

man, i am glad that wod is over.

strong work jaime, tara, and dawn!

Great job in the video ladies!! I usually don't wear 'em, but I think I'll be sporting gloves for this one in the morning. My hands are pretty torn up from the last two WOD's. Another round of pullups this morning would have ripped a couple of blisters off my hands...

Mice Mc (#9) - good call on the gloves - if I had them... I've been lifting for years and have pretty good calluses built up on my hands because of it. But this week has seriously shred them to pieces. Tomorrow's workout will no doubt open up the new blisters that have formed. Sweet!

Oh my god!!!! Another song track that has swear words in it!!! Oh NO!!!!! Get Tipper Gore on the blower! (Too $hort was way better!)

I hear ya, EC. My hands are still healing from this one! Way to hang in there EC, Dawn & Jaime even after the hands were torn up!

Great job, Boston ladies! Very impressive. I was eating sushi in a land-locked state while you were working hard. Truly inspiring. I can't wait for tomorrow.

Justin #6, in a constantly varied, if not random, routine such as CrossFit you will often get beat down with the same movement several days in a row. Why? Because that's the way life is. We sometimes don't have a choice due to our circumstances to choose what life deals us and the best way to prepare for that is to suck it up. We are not trying to maximize muscular growth. We are trying to prepare for the worst.

Great job on this one girls. Not bad for getting volunteered on short notice. Justin #6 Funny

3 Things
1) Strong work ladies! (EC, great to see you on the main page!)

2) Proximity of the dumpsters to the pull bars is great planning

3) Matt G is back? I have been spotty over the last few months, and this was a shock! Welcome home.

Thanks!

Murph

Hi Guys,

I just got medically discharged from the australian army (severely pissed) because i fractured the facet joints off my L5 vertebrae and have 3 bulging discs. I was told to work on my abdominal and lower back strength, but to go nice and easy with lower back strength. I got a few exercises off my physio and he mentioned crossfit. I told him i'd been doing it on and off for a while and he said great, try and find a few exercises off the crossfit site.

My question is: what ab exercises would anyone recommend?

Thanks.

Yay...an early post. Thank you. I go to the gym after work, so knowing what I need to put in the car the night before (rings, weightvest etc.) is nice.

Go EC!!!!!

when doing a "clean", do you have to drop down to squat, or is ok to just dip until you get the bar up to your chest?

thank you

Henry,
First, I'd post this on the blog for better results. Second, I'd advise that you do hip and back extensions on the GHD. Then some abmat situps. Then some deadlifts.

Finally so many more people get to see what I see day in and day out, the hard work that these girls put forth. I'm proud of these girls and blessed to train along side them for the push they give me. Awesome work Dawn, EC, Tara, and Jaime. You're rockstars, and now you're forever immortalized on the main site.

Ps - Can't wait to see the next video with Dave, Pierre, and Doug along side EC and Dawn.

Finally so many more people get to see what I see day in and day out, the hard work that these girls put forth. I'm proud of these girls and blessed to train along side them for the push they give me. Awesome work Dawn, EC, Tara, and Jaime. You're rockstars, and now you're forever immortalized on the main site.

Ps - Can't wait to see the next video with Dave, Pierre, and Doug along side EC and Dawn.

F'n computer!

I can only say, "Strong work. Awesome video!"

The soundtrack... over the top! I love it!

Paul #19
Hang clean squat, catch the weight and go to a full ass to ankles squat.

Matt G. Were have you been? Nice to have you back.

WOW, Awesome job to all the girls in the video! Very impressive, it is videos like this that help push me along.

You girls make that look way too easy! EC email me.

It was great to meet all of these powerful women at the cert, and now I'm even more impressed with all of them, after seeing this video.

Dope tunes on the vid. I had to take 2 days off after linda ruled my world. (well, ok, i ran 4 miles today) lookin g forward to slaying this one

Awesome video! where is this place? That is one cool pullup Station! We need one in the DC area! Awesome job ladies!

fun to watch. i do question your taste in tunes. "i like the white stains on your dress" "i like my hands around your neck". is crossfit an over 18 community?

That was amazing Ladies. It always make me smile to see women doing pullups like that.

That brings up a problem we have down here in Texas, popping blisters on the pullup bar. Any suggestions for what is done to prevent this would be appreciated. We use gloves when available but most have too much padding for those of us with small hands. We also use tape which can get expensive with all these pullups. Another technique is using a nail file to file the callus down before getting on the bar. I have a constant battle with broken skin on the hands, Please help!

#30 Jen-

I was wondering the same thing, I LOVE that pull-up station!

Great job ladies. I love that the girls ripped, taped up then kept on going! Way to go ladies!

Tomorrow is my rest day. I'll have to make this up on Monday.

Cant wait to hit this one. I look and feel better than when I was in highschool and Im 27 plus my back is starting to look like a road map of sinew. CrossFit is the best!!!!

Reply to comment #16

I have my L4-S1 discs fused. What helped me get back was concentrating on good form when doing deadlifts, bw squats, cleans, etc... All the basic (best) exercises. Keep good breathing techniques and scale your range of motion and avoid any kind of tucking your hips. For example, don't squat so deep that your lumbar rounds at the bottom. The core exercises for me were all on the exercise ball. Focus on stability/stabilization work. Not trying to get a 6 pack.

first, great video! i get so motivated when there are other women on the WODs! well done, ladies!

second -- rips... i know a lot of you are suffering from bad rips, so let me give you some advice. use handebalm on your rips/blisters. its made for gymnasts rips and i use it on my girls all the time (i'm an athletic trainer -- injuries, not strength and conditioning -- and one of my teams is gymnastics.) its like 3 days of healing overnight. its the best stuff!

i can't wait to get to this workout tomorrow! thanks for the early post!

Exhibit A for why I have been to three certs.

1. People
2. Professionalism
3. Power

Coach, thank you for this exposure. These are the people to be around, the program is the vehicle, the power of self mastery the goal.

Crossfit, Boston, Philly, Ann Arbor, Cali Crews-you have all three points covered solid, and thank you, it was great seeing everyone again.

EC, Dawn, Tara, and Jaime...nasty girls indeed.

Boys, are we using 95 lbs for this one?

This was a great workout and thanks to Tony for asking us to do it. Tara, EC and Jaime how much did it suck when I called for the time and he told us we were only 4 min. in!!! Loved it all because of the girls working with me and all the others cheering us on!!

Damn! Nice work (thanks for not putting on Too Short, it's nice to have more easy listening soft rock- it mellows me into a nice workout). I know this is probably obvious but as for the pull-up station, they are as close as your local park play equipment- that's what I use. Been sick for a few days so I haven't been able to do the pull-ups so this work out should be easy for me....

Can someone explain to me or link me to a video of a hang squat clean?

Nevermind...I'm a tard.

225 pull-ups since Monday...what a perfect way to end the week! My lats are going to revolt! The people at my work gym are going to freak when they see me back on the pull-up rack tomorrow.

The Ann Arbor Cert was ridiculous awesome...but you all knew that already.

My ripped up and bloody hands are still healing from Fran on Sunday from that damn old tape on that pullup
rack!

Simply awesome girls! I feel extremely privileged to have worked with and trained under you!

Is there a reason they kick so much when doing pullups in the videos? Isnt it better to do puulups without kicking?

#6 Justin, calves? Are you a leg model or something? Sarcasm aside, do you not use these muscles when you jump? How about in the explosive part of any of the olympic movements? Could you not do some supplementary calf work AFTER a Crossfit workout? I always finish up with wrist curls, leg extensions and calf raises after every workout, it's friggin' awesome.

#44 Trevor, the short answer is 'no'.

#6,
You don't want to work the same muscle groups with heavy weights (1 rep max) on consecutive days, but body weight exercises can be done all day and every day. In gymnastics clubs, guys will normally do 10 sets of 10 pull ups and parallel bar push ups as a warm up almost everyday.

Crossfit neglects the calves??? You use them anytime you jump, plus wall balls, thrusters, push press all have you coming onto your toes in the movements. Calves should be fine...

Do not have a bar! What would be good subsitute for the snatch? Dumbbell thrusters??

Matt G. (#7). Yes I did go walking today, but in my previous post (#6) I refered to "strength training," not walking. For any healthy individual, walking is not strength training and does not break down muscle. Doing 30 muscle ups or 120 pull-ups will break down muscle(in a good way) in nearly anyone. That's what this workout was designed to do. My issue was that by doing two pullup workouts on back to back days, you are doing more harm than good to yourself by not giving those muscle groups the chance to recover. Rest is essential to fitness.

Anyways, my second issue which nobody has responded to was:
Why are pullups included in three out of the past five workouts, while other elements of the kinetic chain(such as the calves, or rotator cuff muscles) are left out completely. If you are a fire fighter and are carrying someone, if you have weak ankles, it doesn't matter how strong your shoulders are.

Alright guys, ignore that last post, it was made before #46 and 47 were up.

Nordy #34 - I'm 41 and in better shape than when I was in high school, and when I was 27.

Crossfit for 5 months now. Bodyweight down 15-20 lbs, body fat % down from 18 to 13%.

#44 Check out the kipping video under the EXERCISES & DEMOS link, outstanding info from coach on the kip

Justin - Comment #48

I think the best answer I can give you is - because it works.

CrossFit is built on a philosophy of the "Black Box" model. What we say is that with a given input thrown into this black box, your gym and training, we look at the outcomes. Over the past few decades Coach has culled from the list and distilled a pretty effective program. So many of the folks here get defensive because they can't give you all of the reasons, but they know it works.

I know it works because my job in the military demanded it and now as I run an affiliate I see it in others. If you give it a chance I'm sure you will see there is a method to the madness, even if it goes against the convetional wisdom taught by exercise physiologists.

Steve

are you kidding with thoses songs?

"those" oops

after yesterdays torture of 120 pullups, youve got to be kidding me. the dips were cake but the pullups did me in, my arms arent sore actually its my back thats a little soar. I think im gonna sub the pullups for some pushups and add some sprints after mixed in with tabata squats.

Great work ladies. I gotta get me a bar and bumpers for home.

As far as the number of pullups we see in the WODs, I love it. My strength has increased massively with these. My BJJ is better, I feel stronger. It's all good.

Inspiring as the video is, I'm with Justin on this one - I'd love to do this, but after Linda on Wednesday (a day late) and 120 pus/dips last night, it hurts to reach into my kitchen cupboards for tea bags, let alone do any more pull-ups!
Discretion is the better part of valour, as they say. Going to save this for another day, when I'm a bit fresher.

10 rounds as Rx'ed. Finished off with 3 x 7 toes to bar, 3x7 knees to elbows and 1x7 of burpee (with push up and jump) pull ups and then finally with a 1 mile treadmill run (1% incline) in 7 minutes. Now on to the rest of the day. Have a good one.

First of all , well done on a great site have been a follower for a few years now , and never miss a chance to convert the people around me to the virtures of crossfitt.
I have never posted a comment but feel i need to comment on the choice of music for the demo clips of late .
Although i am in the military (SGT SASR)and have been know to let a few choice words go now and again , I have two young daughters that i often show the demo clips of the great female athletes and what they can acheive .I am no stick in the mud but is it really necessary to use foul language with these clips .These women are role models weather they like it or not .

Thanks again for all your efforts .

Wayne ..

m/170/6ft/34yrs

10rnds + 12 HSCs + one ripped hand

With time a lot of my HSCs degenrated into power HSCs, though I kept trying to keep on track. I started out planning to show those girls what a real man can do ... now I just want my Moma!

Great Job Ladies....Thats what Hardcore is all about...

does that weight, include the weight of the bar itself or not?

#63, yes the bar counts

M/170/5'7''/26y

I got 10 rounds as Rx'ed but I had to do it with a curl bar for the Cleans; shipboard weight rooms dont exactly have much in the way of free space. I really think the curl bar makes it harder, the bar cant rotate in your hand and so your grip needs to control the bar the whole time. I dont think I could hold a pencil right now. Yeah, yeah, I know, quit whining.

BTW, about the music: Those songs were SICK.

I appreciate an attractive young woman as much as the next guy, but watching those women working their guts out to the line "I like your pants around your feet" is simply insulting. The one mitigating factor was this: feeding that line to *them* would be a good way to have my own pants forcibly removed, shoved over my head and hung upside down from the tallest tree in the county!

Come to think of it, compared to the gals in the video the songs weren't so much insulting as just plain stupid. As a son, husband and father of a twelve-year-old daughter, I hope that none of the women I love will ever have reason to take stupidity like that without exacting swift and painful retribution.

Back in the swing after a couple days rest for a PFT.

24!/m/170#

CFWUx3 - pullups

As Rx'd. 12 rds + 7 HSC

E.C. I think this promotes you to minor fitness celebrity starlet if I'm not mistaken :)

Tara - you're a little machine... Lucky you Dave!
Dawn - like I said at the seminar it was my pleasure to work with you.
Jamie - Tony shes a keeper.

Thats was great work on the weekend ladies, very impressive.

42 yom/158.5#

CFWU X 3 (No pullups subbed push ups)
17:47

10:00 min rnds of:
30# Hang Squat Cleans, 8 reps
7 Jumping pullups
completed 9 rounds

One day I'll be able to do WODs as Rx

First, I'd like to mention that I still think there should be a link to a clean sound track video out of respect to the families that do CrossFit together, such as SGT Wayne. Maybe he doesn't want white stains on his daughter's dress!

That being said,...

"I like the grimace on your face..." (Musical note here.)
"When you do the Hang Squat Cleans!!" (More notes here)
"I love the way you squat so deep,
with that arch along your back!
(You get the idea.) -Guitar Riff-

I love the muscles on your hips,
The fine tone down your calves,
The way sweat drips down your lips,
And the power in your arms!

I LOVE THE WAY YOUR PALM TEARS AND BLEEDS,
YOUR TOATAL LACK OF SELF REGARD.
WHEN YOU KIP UP TO THE BAR,
THE BLOOD DRIPS DOWN YOUR ARMS!!!!... (More musical notes here...)

I love the people that you know!!
and how you can't say "no"
when Coach tells you what to Doo,
He says, "You have to do three more! (..Musical Notes..)

AND NOW I KNOW WHO YOU ARRREE!!
AND IT WASN'T THAT HARRRD
JUST TO FIGURE YOU OUT! (x2)

I love the way you heave and groan.
When your face is in the grass.
I wrap my hands around your wrist,
to make sure you have a pulse!

Your toatal lack of self respect,
as you've passed out on the lawn,
with Pukie on your lap,
you've finally finished the W.O.D!!

AND NOW I KNOW WHO YOU ARE,
AND IT WASN'T THAT HARRRD,
JUST TO FIGURE YOU OUT!

Ok.. I could write the rest of the song, but instead I'm going to run up the nearest mountain, do indefinate rounds of Hang Squat Cleans & Pull ups, Howl at the Moon, and Celebrate that the Heavens, the Earth and Coach have come together to create CrossFit Goddesses!! Cheers, EC, Jaime, Tara, and Dawn! That was Awesome!

Wow, my boyfriend has been trying to get me into crossfit for months, so I finally got a couple of female friends together & we started to do (scaled) versions of the workouts over the past week.

You seem to want to portray yourselves as serious about being supportive of strong women, but, hmm, isn't it interesting that twice in the past week or so you've had nice-looking women working out to music that is INCREDIBLY offensive.

Nice message you guys are sending us today:

"And I love your lack of self-respect
While you passed out on the deck
I love my hands around your neck"

"Hey, you're a crazy b****,
but you f*** so good I'm on top of it."

I know I can just turn down my volume, but now I've heard it & that says something to me about the type of people who put this up there. I know this site is free and you can do whatever you want. Just wanted to let you know that we won't be coming back...according to my boyfriend, you have a great program, but stuff like this makes me sick.

10 minute GS snatch set: 84R/65L. Didn't pace myself well; have to go into work early. Will finish workout later.

#71,
Are u here for a workout or political reasons?All music is somebody's opinion and/or expression. If you can't handle that simple fact of life then I'm pretty sure you can't handle the WOD's.

Enough with the sensitivity about the music ... there is a volume control/mute button on your computer - use it! Good lord ....

I must be missing something because I didn't notice the words to the song. I was just thinking about how I am going to do this workout.
Still sore from "linda" who had me crawling on my knees.

whoa

whoa

whoa

before we blame everyone at crossfit HQ about the music - it was discussed with all the women in the video.

i knew crazy b*tch was going to be in it.... no, im not leaving the xf community in protest, and althouh i can't speak for dawn, tara, and jaime, i would be surprised if they were.

39yom 155# 5'6"

8 rds as rx'd. still tired from yesterdays killer workout.

Tony: Maybe you guys should post a song that exploits men, (Missy Elliot would be my suggestion). Just to even things out! ;)

Comment #71, DM: Please don't be offended, or at least not THAT offended. There are a lot of good people in CrossFit, and a lot of CrossFitters like clean music too. It's just that some of us have no discretion in that regard and I apologize if you are offended.

Also, it's just a song and I think it's an oversimplification to frame issues like this as "men exploiting women". Many women behave badly, like the girl that is the subject of the Nickleback song partially to exploit men. Also just how many times I personally as a guy was respectful, kind, generous and attentive and the girl I liked picked a bad-boy asshole, I just couldn't count, (and I'm not naive enough to beleive that it just has to do with upbringing and not preference) and then they fall for you so easily if you just don't care. So as we all know human nature is complicated and often women are just as bad as men or worse and the songs in our culture just reflect all of that.
I know that I just volunteered to stand in front of the fireing squad, so I'll put on the blind fold and someone hand me my last cigarette, but for whatever it's worth, I'd like to point out the true nature of the guy who's largely in charge of the CrossFit Videos, Tony Budding. Just download the "Nasty_Girls__051204" video in the Exercises and Demos section. It's along the right in the W.O.D. Videos section. Go to minute 13:00 and you'll see how he treats his girlfriend. Also you can check out "CrossFit_HandstandGames" in Exercises & Deoms > Miscellaneous Demos to sneak a look at CrossFit family values. Then decide if CrossFiters are just a bunch of creeps.

I think it is pretty hard to offend strong women with a song. yes EC you do speak for me, I won't be leaving either...if that makes me a crazy b*tch...oh well.

11 rounds
degraded to hang power cleans about halfway through...

43yom 195# 5'11''

8 rds I wish I could blame it (low numbers) on not knowing how to do the HSCs....

The video-
Strong work ladies!

The music-
Perhaps there is too much focus on the music instead of gleaning from the video what the site is trying to teach you about the WOD.

I wonder about how people can not even be tolerant of any music any more. I have no problem with my daughter or my son watching the video's. They don't care about the music, they are watching to A) see how the WOD is done, or B) to watch some excellent athletes perform. They understand that it's not a MUSIC video, it's a WORKOUT video.

Kate

11 rounds

40 kgs Hang squat clean, 12 reps
7 Pull-ups

5 rounds

Does X-fit have a page or an area where other magazines (such as Men's Health) have published and/or endorsed x-fit concepts. I know that two months ago Men's health had one of it actors using crossfit concepts. Is there a central location where we can read them all?

I have this crazy (I could use other choice words here for the fatass) football coach who undermines my track program by telling my athletes things like, "you should never do more than 5 power cleans", "Overhead squats are only for professional lifters". I can't seem to get a foot hold and I thought some literature (besides all the great stuff generated by x-fit)would help.

For the record, I don't have them do the WOD everyday and I gear it toward high school kids when I do, but I am trying to build explosivness and this stuff just makes sense.

Amy/38yof

12x45# Hanging squat cleans
7 pullups

11+ rounds

Loved the workout, inspired by the video, don't like the words to the music, but like the music and not offended. Keep 'em coming!!

If the goal of crossfit is to help as many ppl as possible become physical elite then why give them a reason (such as obviously offensive music) to not visit crossfit.com? Or do we not care if ppl decide to be crossfit or not? Are we apathetic enough to say "it doesn't matter if they go somewhere else"? I have these songs on my computer, I listen to them, but it's simply not right to include them in clips here. Yes we can mute it, but it sends a msg. that simply isn't necessary and gives ppl a reason to not be a CFer - and isn't that the goal???

I love watching WOD videos before I go out there myself! Thanks and keep it up!

9 rounds as rx'd

M/164/27/UK

11 rounds + 6 HSC

i think my form was poor on the squat cleans [not squatting deeply enough].

grip was the limiting factor

8 rounds as rx'ed, one fewer than last time...I think last time I only did hang power cleans, though, and this time they were all good, squat cleans

ec, jaime, tara, and dawn, inspiring performance! I remember this one only dimly from last year, and look forward to a re-match, inspired by you ladies. Thanks.

Hmpff! Didn't anybody like my song?? =/ (Comment #69) **sigh**... my talents go unappreciated!

I think the last line in the third paragraph should have read "He says, One, Two Three, Go!" That would have been more appropriate!

Justin (#48)...let's not get into the essentials of "fitness". You'll likely end up losing that argument, badly.

As I wrote initially, Crossfit IS NOT bodybuilding or SPP. The idea that you don't want to work the same muscle group on consecutive days is almost exclusively a BB commandment originated by those looking for maximum size. That's not a CF concern. Crossfit is a training protocol for people who encounter the random acts/demands of a stressful life/profession (and those who wish to be prepared for such stress). "Real" life does not give a shit if you did pullups yesterday..."real" life may put you in a situation where you MUST do them again today. The best way to prepare for that is to go ahead and practice it by doing it.

Crossfit, as I have experienced and practiced it, does not concern itself with the development of beach muscles. Any aesthetic benefits are purely the result of form following function. If you're not ready/willing to accept that, you may find yourself more comfortable elsewhere (reality check: CF isn't for everyone).

My comment regarding walking is merely the logical conclusion to your bitching about pullups multiple days in a row. After all, what is "strength training"? It's merely exercise that develops the size/strength of skeletal muscle. Doesn't walking do that (hint: yes it does)? If you got up and walked today, you did strength training. But you'll walk multiple days in a row...isn't that violating your hallowed priciple of not hitting the same muscle groups on consecutive days?

Here's a thought...how about developing your ability to perform pullups to the point where it's a natural, easy movement that you essentially consider no more difficult/unusual than walking?

Just finished this "crazy Bitch workout" . thought 65lbs would be light; not after 5 minutes.
my pullups still stink.

That song is a Nickleback song, and its awesome.
They play it on the radio even in the most conservative towns. Besides why is everyone so worried about the music playing anyway. Shouldnt you be paying attention to how the WOD should be done. GET A LIFE!!!

The ladies in the video are so impressive!
Rockstars All!!!

Ricky

Don't like the music...exercise choice and chose to turn it down. It's that easy and you can get back to the workout without having to post a complaint.

Ricky

Tony B. did discuss with all four of us once the workout was complete if we would be offended by the song choice. I think that we were all in agreement that we would not be offended. Look, its not about the song, its about the wod. I am proud to have been able to represent some of the women of CrossFit.

#70.. think you may want to learn a bit more about CrossFit and the members of this supportive & inspiring community before you back off because of the music selection.

Thanks to Tony B. for putting this together for us to continue to show the strong women of CrossFit and thanks to Annie for sitting on the sidelines cheering us on the whole way!

1/2 Intensity Week
CFWUx2 (subbed push-ups for pull-ups/dips)

7 rounds + 4 HSC's

Ummm, both those songs can be heard on your local radio station on a regular basis. So if you want to complain, start with the FCC.

Great video, I'm looking forward to this one!!!

How about a symbol next to the video link to identify explicit lyrics? Just a thought so not to teach the kids to call their mother a crazy b****. Easy to turn down the volume in advance. Thanks! Great program otherwise!

The music won't be a major problem. Posts either complaining about the music, or telling folks NOT to complain about the music won't be a major problem. But posts like #72, "If you can't handle that simple fact of life then I'm pretty sure you can't handle the WOD's." are the kind of stuff that WILL cause people to see CF as a bunch of kool-aid drinking (in a bad sense) elitists that WANT CF to remain a small circle of all-in's limited to just those who have sub-5 min Fran's, CFT's over 800, are covered in tat's and quietly conform to whatever the Lords of Crossfit deem right.

I'm not saying this is the case, or that it is what Coach or any of the Affiliates want, but that sure is the image that comes across after just a couple days of browsing the comments section.

Ok, 'nuff yappin from me, time for some pullups....

CFWUx3 (sub push-ups for pull-ups/dips)

As Rx'd
9 rounds

I'm not particularly offended by the music as of late, but I sure see how I could be if I was a women or the father kids of xfit age. Why is HQ being so belligerent about this? There have been a ton of complaints, people even saying they aren't coming back to xfit due to the music. Plain and simple, it's just bad business practice to offend people. If you're trying to prove a point, there are far more constructive and less juvenile ways to do it. How about a rest day link to a discussion on the merits of free speech versus censorship and then just let this thing go.

Let me try that first sentence again - "I'm not particularly offended by the music as of late, but I sure see how I could be if I was a woman or the father of kids of xfit age."

subbed in 35lb dumbbells for the cleans.

kicked my butt after working out late last night with yesterday's wod.

7 rounds. pullups took me forever.

Nick (post #102), so what type of music do you prefer to listen to when you are swinging your purse? If you don't like what you hear on CrossFit then create your own website, put videos on it, and then you can play all the N'Sync and Barbara Striesand music you want.

BW 170

as rx'd

16 rounds

Grip is fried

No subs.

SET#:65lb.HSC's/PU's
1:12/7
2:6+6/4+3
3:6+6/2+singles
4:6+6/singles
5:6+6/singles
6:6+6/1+1

8 rounds as RXed

sets became broken around the 5th round, would get to 8 or 9 cleans have to break for 5 seconds finish off the rest.

I like both of those songs, Nickelback's & Buckcherry's. But I also don't take them seriously, there just songs.

Personally, I think the theme to the TellaTubbies would be a great song to go with the WOD......or maybe some easy listening to the sweet sounds of Kenny G.....I know that would get me fired up!!

11 rounds as rx'd

I forgot to mention, GREAT WORK LADIES!

i think the people who are introducing hostility into the xf community need to stop. i think the people who are jumping to conclusions about the xf community should give it another chance. and to the people who complain (about some aspect of the workout), i read this on a white board in one of the crossfit videos: NO WHINING!

Enough about the music. Awesome workout by awesome women ... that's all that matters.

Massholes are representing on the main page!!

45lb. bar
12 rounds +12

djs -

Before you feel the need again to be a great internet warrior, you might want to actually read the post you're criticizing. Which part of "I'm not particularly offended by the music as of late" did you not understand? I simply think it's a very poor business decision to continually offend your customers. Am I wrong? Do you have a substantial argument to rebutt my opinion? Do you think it's okay to lose clientelle to prove a point? Or do you think there are better ways to express your views? How about something more constructive than smart a** replies.

Hitting this up today after work! Those ladies are so inspiring. Can't wait to show my fiance the video. She is almost at her first pullup.
In regards to the music discussion...DO THE WORKOUT, GET SMOKED, AND GO AGAIN!!!

WU
.5 mi. walk on treadmill
oly bar HPC and PU
WOD
10 rds as rx'd

30/F/158
10' bike warmup
CFWU x 3(sub pushup for pullup)
45# hang power clean x 12
jumping pullups x 7
8 rounds, +8 HPC

grip strength seriously limited my workout. after the first round, i couldn't do more than 3 reps at a time. i was hoping for 9 rounds, so i guess i shouldn't be too disappointed.

I just want to go on the record and say that I really enjoy the music selections.
I find them comical at times and encouraging at others.
The videos are a great resource and I appreciate having them.
Whoever it is that spends time constructing and editing them should be thanked. The artistic expression on music selection adds a unique flavor to the struggle of the WOD.
If you are willing to do Kelly in freezing rain and not find it offensive to your bodily functions then Nickelback and Buck Cherry should pale in comparison.
You have the option of wearing gloves to keep from hurting your hands, so why can't you control the volume if it hurts your sensitivities?

#70 DM, just curious... how heavy is your snatch?
or are you more of the clean and jerk type...?

RELAX!

Wicked tough women, wicked hard workers, wicked thick skin. I suggest you get to work on all of the above and then get back to us.

Ps - I know one of these amazing ladies has a plus 85 lb. snatch.

Pps - Dan V. - Massholes, how we do! Lata brotha.

Hamburger meat for hands this morning after all those pullups yesterday, no way I could do today's WOD. Subbed: 5 rounds for time of walking lunge 50ft. with 2 x 20lb. dumbells held overhead and 21 burpees (one of my favourite/most hated workouts). 20:33.

Nickelback is a cutesy teenybopping band in my book, but I'm not surprised the crossfitkids crowd was offended by the (vapid) lyrics.

But what about gangsta rap and Don Imus?!?

*dead horse rolls over in grave*

Seriously though, Crossfit has come a long way. I'm sure your audience is evolving as more and more people are taking big sloppy slurps of Kool-aid. Can the changing fanbase be allowed to shape the future of Crossfit, or should new members just take it or leave it (and shut up either way)?

In other words, are we trying to attract all kinds of people to this community or are we relieved that those who can't stand the politics and music won't be sticking around?

********
9 rounds flat. Barely felt like a workout because my grip was the limiting factor and I had to stand around doing nothing after a few reps. Extremely frustrating. Next time I'll just do box jumps while I wait for my forearms to unseize.

Wow, more chitter chatter on the music again. Maybe this music thing will weed out the fringe folks that come here to complain and save space and time for the true Crossfitters.

I hope my latest post on here won't get me in trouble, but I had to back up the ladies and the incredible work they do and for anyone to overlook that and complain about a song, needs to grow up and see what's truly important. These women are tougher than any of us men and they can handle anything thrown their way, that's part of what it is to be a true CrossFitter/FireBreather. That's my last bit about the music. Go ladies. And nice job with the video Tony B.

My 4th Crossfit workout and I feel like crying. I can barely walk after those squat cleans. Everyone at work is looking at me weird.

I love this!

age 30, 5'10", 180#

10 rounds, all pullups jumping.

Forearms are nuked.

age 30, 5'10", 180#

10 rounds, all pullups jumping.

Forearms are nuked.

great inspiration. i have to train alone - no crossfit anyway near - so having a video of the wod is awesome. i watch and go through it without weights to sort of imprint. thank you ladies - awesome!

Is anyone actually posting about the workout?

8 rounds.

I'm going to soak my hands in a tub of moisturizer up to my elbows for the next 48 hours. Thank God for Rest Day.

#69 - thank you for the mirth and levity! Well done!

#70 - you are welcome to vote with your feet, but your hyper-sensitivity will rob you of the workout of your life. There is adrenaline (and yes, testosterone) here with our brave soldiers, airmen, sailors, marines, firefighters and police who frequent CF. While we care about people of all walks of life, this is a workout site. And a community, consisting of (but not limited to) the above groups. (It was a mistake for the military to start becoming effeminized just to be more "diverse", and it would be a mistake for CF to do the same just so that no one is offended (oh dear)).

#120 - the musical selections rock. I don't recall anyone complaining about Andrew WK's "Party til you Puke" on Intensity Calculus Day. ("Ew, puke is so gross. What a bunch of neanderthals. I'm never coming back here with you fraternity knuckle-draggers. Can't we at least call it 'vomit'? ")

#123 - you nailed it. The moment we water down things to appeal to the LCD, that's the moment we become Ballys Big Box.

That's all I got.

8 rounds as prescribed. A 1.5 round improvement vs. last time.

The CrossFit site is amazing, a vast and superb training resource for which I'm terribly grateful.

I've never seen a message board with such a strong culture of noting workplace/family friendly links. Never. And it's enforced by the mods. Nor have I seen an intense exercise site that so frequently highlights strong, capable women athletes. Not vacant bikini babes ogling some man's biceps, but real women showing astonishing athleticism.

Pair this with Coach's comments not long ago about cheerfully weeding out flame posts and belligerent posters, and you see the kind of community CrossFit wants to promote.

That's why the in-your-face sexism in occasional music choices jars so much. Why require workplace/family friendly designations for outside links, and then sometimes post workplace/family hostile content yourselves?

For my 15 year old daughter, this isn't just a "suck it up" issue. She finds the in-your-face sexism of it offensive and degrading. And would never put up with it from a boyfriend.

People within a group can sometimes use language that would be very offensive, career-limiting even, coming from an "outsider." We saw recently the reaction when a white guy used language about blacks that blacks use themselves. He didn't "get it."

Maybe in the privacy of their own intimate relationships people can play around with sexist language, and know it's just a role-playing game.

But in public speech? In public speech, the Message Board's policy makes a lot more sense.

40yom, 72", 200pds

6 rds as rx'd.

Male
Age: 30
Bwt: 133

CFWU x 3 (minus pull-ups)

WOD as RX'd
9 rounds

30/M/155
WOD as RX'd
10 rounds

This was my first full cross fit, no modifications. I was close to 11 rounds but couldn't finish the last few pullups!!

God that was fun!

I never really pay attention to the music on the videos. I am more concerned with the actual content like the exercises and form. Those ladies on the video are machines! Much respect to them for kicking butt!

27/m/6'1"/203lb.

9 rounds...added pushups while forearms recovered a few times. My lats are shot after this week!

Hale-

Do you really think that people that are offended by mysoginistic song lyrics are the lowest common denominator?

I think what's getting lost in this is that some of the lyrics, especially with regard to the Too Short song, don't just use bad language, they are deliberately offensive to women. If this was AC/DC singing about big balls, I don't think there would be any complaints. It's not the language, but the nature of the language that is the problem.

To the people that continue to compalin about the complaints - Isn't that a clue? Most xfitters aren't whiners. I think what we are seeing are level-headed folks with a legitimate beef. If this is a "community" in the true sense of the word, as xfit is always saying they are trying to foster, then we need to come to some concensus on this issue. Do we continue to drive off women with blatanlty offensive lyrics, or do we compromise?

I see this as being a defining issue for where xfit wants to take this movement in the future. Is xfit inclusive of all social and political beliefs, or is it an exclusive club for "my way or the highway" tough guys?

26 Years old, 175 LBS

10 solids rounds...am happy with results.

It's been over a full month on the Crack...otherwise known as crossfit to those in the community. I am very happy with my results so far. I started out a very sickly 163 lbs and have already gained 12 lbs...granted, not sleeping or eating for six months might have somthing to do with it. My wife actually enjoys pictures of me and is no longer contemplating telling the LTC to order me to eat.

Goal number two, turn wife into lifting partner!!! (until she outlifts me, then encourage her to knit)

Thanks for everything guys, keep it coming.

Hey everybody... noob question here. This will be my 2nd crossfit workout & I'm looking forward to it (I think?).

With the 65# HSC's - is that 65 lbs added onto the bar, or 65 lbs including the bar? I know... it's probably a stupid question. It looks as though it is 65 lbs added to the bar from the video, but just wanted to make sure.

Who cares about the music? It’s just a song. This country is becoming too sensitive to every little thing. No one is making you listen. Look at the all info you are getting for free. Complaining at all is ridiculous. Complaining about a song is even worse. If you don't like it don't listen. Please keep posting WOD videos they are very helpful.

CFWU
8 rounds subbed jumping pull ups

Nukes good

Cursing bad

r

#116, Nick,

"Do you think it's okay to lose clientelle to prove a point?"

Yes.

Some business owners value their point of view more than they value lost clientele. Some value not being bullied by complaining customers, even when they believe those customers may have a point. Others recognize that once they choose to go down the path of never offending anyone, they also fail to attract a significant number of customers. Some simply need time to decide that the complaintants may be right.

26 m 185lbs.
7 rounds as rx'ed. I'm smoked from doing so many pullups lately. loving all the workouts.

as rx'd
11 rounds

50/198

8 rounds + 6 HSC's
Grip was a limiting factor on HSC's.

Love all these "hardcore" folks who say who cares about the song? Well...then why even include a song. Why not hear the grunts of hard work? The fact is adults as well as kids are involved with crossfit. When there is a choice, it should have considerations. There are plenty of hardcore songs to choose from. It was a poor choice. Since we are all so overly sensitive, play those tunes at the next family get together.

why would the crossfit home page and crossfit santa cruz (with is crossfit headquarters) have different workouts of the day? I can understand why each affiliate has different workouts but I am a bit puzzled as to why santa cruz would not have the same wod as the crossfit main page......I also would think there is a method to Coach's madness and he has a reason for the order of wod.....

Age 34
BW 147#

As rx'd:

14 rounds

10 rounds plus 6 HSC's

sub'd
45 lbs HSC's x 12
jumping ring pull up's x 7

as rx 14 reps. did my pull ups on a piece of tall exercise equipment. weird but it worked. have a good weekend crew off to chicago this weekend goood times!!!!! later

38/145

As rx'd

11 rounds

My forearms were the limiting factor today. Simply smoked.

Will

Cool video - but I found the sound track to be frankly an obscene, pornographic, teenage-male-wet-dream fantasy that was offensive and degrading to women. And BTW, I am not a lilly-livered liberal but a hard-core right-winger, retired Marine infantry veteran of three wars whose a dad of two girls. It drives me apping f-sh-t to hear some stupid f'k sing about his lurid and meaningless sexual fantasies with someone he's not interested in sharing anything with except bodily fluids. There are just many more intelligent topics in life to sing/talk/think about. Sorry. Anyway, I turned the volume off and and enjoyed the terrific effort these tough and beautiful athletic women put forth. Recommendation: if you want to reach more people you just might want to tone down the porn soundtrack music...

Burgener wu x3

only sub was pu with red band.

7 rounds plus 3hsc

The last round of pu tore calluses on both hands, matches the one right below the meat of my palm from the mu's yesterday.

Age 19, BW 150

As Rx'd

9 rounds given extra minute.

pre-cfwu
wod as rx'd-13 rounds+4hsc
post-tractor tire flipping practise & farmer's walk with 120#/hand X 4 loops

46yom 165#
As rx'd 11 rds+ 6 HSC.

As for the music I vote for all Led Zepplin!!!!!!!
Oops showing my age again.

I'm getting very familiar with the mute button.

#130 Hale
My post was a question more than a statement. You seem to have made up your mind, as has #136 Nick.

I couldn't care less about the music selection and sometimes laugh at what passes for political insight in the rest day comments, but I don't get to define what the Crossfit "community" stands for. The question is, who does?

m/37/6ft/175

barely squeaked out 7 rounds. good one!

slowly learning the kipping.

realized over the last few days that my grip is weak and the first thing to give out/forcing me to take a breather.

impressive performance by the ladies in the video - respect!

sorry to hear so many people have problems with their hands. thankfully i never had problems with that. while i work at a computer all day, my hands don't mind the WoDs, they just build calluses and that's the end of it.

about the music: let it go. it's their video, their choice. when you make your own video, you can choose your own music. it's a free country. if you don't like it, you have the freedom to mute it. but please don't tell others what they can and cannot do. |:^}

Male 20 5'10" 160lb
10 rounds
This workout kicked my butt!

As rx'd, 13 rounds even.

1/3 cfwu, Burgener WU
last time did 8 rds. Nice improvement. Having a hard time typing as forearms and hands are cooked. I think I may have benefited from missing yesterday's WoD, as well. Back still slightly tweaked. Good form today throughout.

Ewen (#156), Nick (#136), and Hari (#142) - all interesting points worth considering. It seems to me this is deliberate on Coach's or Tony's part. We can hypothesize about why or wherefor. I may take the question to the message boards for the resident philosophers because I honstly am in the middle on it. I have 4 kids - all girls of varying ages. At least one owns the Nickelback album and is old enough to listen to it. I see both sides (but not surprising - I'm a lawyer - it's what I do.)

I guess I just don't understand the point of deliberately offending a portion of the community with the music. Considering the way CrossFit rightfully elevates to athletic equals, in some cases and superiors in my case, the women in the community I don't get the point of contrasting the visuals with audio that promotes the idea that some women aren't good for anything but F'ing. Also the CrossFit kids movement is inspiring, but as parent I certainly wouldn't want my son as a crossfit kid watching today's demo and picking up the catchy chorus of crazy B.
There has to be point of showcasing TooShort and BuckCherry over the past 10 days. I get the fact that this is free, and consequently it's take it or leave it, but why would the mindtrusts aim to run off a group of people who would otherwise greatly benefit from the fitness info?
Too me it's not about tolerance, for why would I tolerate something (musical lyrics in this case) that does nothing to enrich my life? I see this issue properly framed around decency, professionalism, and universal scalability of the demo vids so that anyone,of any age or background can benefit from them.
All that said, I'm not going to run off in protest. I'm in the best shape of my life, and for that I'm greatful. And no, I don't consider this "whinning." This is the exchange of ideas, which is an important part of the CF community.
Peace

Nice! That beat the tar out of me! Yea for pull-ups!

M/161/24YO

As Rx'd: 14 rounds

Bring on tomorrow!

10 rounds + 5 HSC's.

Scaled down to a 30 pound bar cus I suck. Last 3 rounds of pull ups divided into standard and jumping.

Bw 110
Age 24
Male

9 rounds

M 50 69 179 CFT 725
WOD: Nine rounds + eight cleans

200# 29 yom 67"

as rx'd

11 rounds + 12 HSC

People who complain about things on this site need to remember this site is FREE! Nobody holds a gun to your head to visit this site or do the workouts. If you dont like the political leanings on the rest day posts, dont read them. If you dont like the music turn the volume down. The volume function on your speakers is there for a reason.

It is also your right to gripe or complain about what is on the site but don't expect it to change.

It's like when Sports Illustrated or Triathlete print their yearly swimsuit issues. They get the same complaints every year about the exploiting of women and values. The people who complain are the ones who continue to keep subscribing to these magazines. They have a choice when that issue comes. Read it, recycle it or throw it away. Or if they feel that strongly quit subscribing.

If you are a concerned parent then you need to monitor and screen what your children are watching anyway. Fact of life. This is not and nor do I think it has been a G rated site.

From what I remember being put out at the Ann Arbor cert, most of the trainers only want clients who truly want to be there anyway. Most of them barley break even and do it out of passion. If this site was about pleasing everybody it would be a terrible place.

I think people who Crossfit develop a close bond but most of us are not going to lose sleep in the fact if someone leaves. If you feel that strongly about music contenet on this site and feel the need to never visit the site and look somewhere else, that is your choice and right.

A little while back people bitched about the mother and daughter work out because of the camera angles while they did the workout. Who cares??

3-2-1 GO.....

Nick #102,116 etc, Denver Sheepdog, some others: I think you're right on the money. It's a question of where Crossfit wants to go with it's community. doesn't it seem possible that showcasing misogynistic music could slow the spread of crossfit's message and impede the growth of the movement?

Nice work shown in the video though, love seeing tape applied mid workout.

Well I used a counter to keep track of this WOD and I'm about 90% sure I didn't click it after my last set so when I looked at it finally it read 13 without the last round counted so I'm VERY sure I did 14 full rounds, up from 10 and a bit last time.

The hook grip and efficient hang cleans made all the difference.

Pre-CFWU
Post-Yesterday's WOD FOR THE FIRST TIME EVER!! YES!!

Thanks for the WOD video everyone - frankly, I don't care what music is played (it could be some Chopin for all I care) as I'm here to workout, not to listen to music. It is a free service, I'm more than happy to be using it, and I understand working out to a good beat is a lot better than working out to Celine Dion or no music at all.

#100 "Plain and simple, it's just bad business practice to offend people." You just might be surprised as who can get offended at what, so be careful how far you take that. What if I'm now offended at you being offended? Should we both be removed from posting on the site?

BW- 110lbs

As Rx'd

12 rounds

#84
If you want some info on the benefits of kids and Crossfit, please contact me. You can get my email off of http://www.CrossFitKids.com
Link is WS/FS

This looks like fun. Great work ladies.
If you don't like the music mute it.

I was going to say that I could care less about the music, but that wouldn't be accurate. I actually find the music works well for the workout in almost every case. This is a workout site and it is workout music. Some people like country, some like classical, ect, but I find that generally the types of music that are in the video's are the types you hear or associate to workouts. I think we as a society are become a bit hypersensitive when we start claiming that the music on a workout video is degrading to women. Let's not forget that the women involved in this video, while not only amazing athletes, were consulted about the music!!
The purpose of the video's is two-fold as far as I can tell. Firstly to show how the workout is performed and secondly to get us pumped for the workout.

Tony, and everyone who has a part in any video, is doing a great job as far as I'm concerned and I look forward to the next video.

Er, #102...my bad.

offense can only happen to those who choose to be offended.

Perhaps not the best choice for a w/f safe site, however, I have never read that CF.com was such a site.

Regardless, would Steve Miller's " Jungle Love" or some of Nuggent's early stuff also offend??

Inappropriate...probably. Relevant, at least as a title "Crazy B!tch" is to the video...imagine you were walking by and saw those women doing that, when you had know experience to CrossFit. That might be the least of my comments under my breath as well as sucking my gut in.

This stuff takes aggression in spirit and toughness in the body...what are the lyrics to "Joline" again?

let's toughen up ...there are messed up people training 12 year olds to decapitate us. Stay focused as to where true wrong is. This is a distraction.

20yo/M/160#

this is my first time doing the w.o.d. but i've been doing "crossfit minded" workouts of my own for about a month now. did the hang cleans with 75# and strict pull-ups. probably not the right mind set but i just paced myself to complete 10 rounds in the 20min and did so successfully w/o feeling to drained (hey its friday).

on a side note: ever since i was little i've always carried my right shoulder a little lower then my left, but my spine is as straight as can be. i've started to notice that there is also an asymmetry when i do pull-ups, dips, presses, etc. is this something i should watch out for/try and correct? comments appreciated.
-MMD

16 rds + 6 cleans

pre-CFWU x 2
post-tire flips and farmer's walk practice

M/29/6'6"/283

CFWU x 1

6 rounds + 6 hsc (subbed jumping pullups)

As rx'd. 13 rounds completed.

M/33y/84kg/178cm

40kg Hang squat clean, 12 reps
7 Pull-ups

20 min, 8 rounds

(dog tired..)

CFWUx1
BWUx1
WOD rx'd 12 rounds 2 better than last time.

30yom bw:190

8 rounds, broke up pull-ups on last couple sets (because of failing grip, not failing lats or arms)

#123 Ewen_nyc "In other words, are we trying to attract all kinds of people to this community or are we relieved that those who can't stand the politics and music won't be sticking around?"

Personally, I'm relieved.

#123 gaucoin "Maybe this music thing will weed out the fringe folks that come here to complain and save space and time for the true Crossfitters."

I couldn't agree more.

M/33/5'9"/179#/CFT=830

As Rx'd in 19:57
10 complete rounds with full hsqs
Relieved to have turned in a better performance after yesterday's miserable showing.

33yom, 66", 160#

10 rounds (jumping pull ups for last 3 rounds)

Much harder than anticipated, as usual.

10....tough

8 rounds + 6 cleans

This one was hard after 5 days off. Thank you to the ladies in the video, you're awesome.

8 - 9 complete rounds, I don't really remember which.

#77 Amadraeus-

Your post is right on, and i liked your song! :) I have to say if some women didn't behave badly, there wouldn't be men writing songs like that. Anyway, it's just a song if you don't like it, mute it.

p.s. I was too busy watching the video and didn't even notice the lyrics. I had to go back and listen carefully after I saw all the complaints posted.

Thanks for the great vids!

I love the videos. I especially love showing my 15 year old daughter the huge athleticism of many of the CrossFit women.

But is a really kick-@ss beat all that's needed for a CrossFit video soundtrack? Or maybe lyrics that push buttons are intended to "toughen up" our emotional skin, just like 120 pullups are a tool to toughen our muscles and our hands?

So I can expect maybe a cop-killer lyric, with some of our police CrossFitters doing their thing? Maybe some black CrossFitters doing zillions of pullups to an Aryan Nation song?

It wouldn't be OK, even if the athletes demonstrating said "Aw, c'mon. It was all in good fun."

Sexism's no different. Ask your 15 year old daughter.

Just wondering....are most of the paying members of Crossfit at the affliates women? It seems like most pics on webpages of of women.

as rx'd 8+ rounds im smoked
m/21/175

Just wondering, why is the writing language 'sensored' and the music is not?

Train hard, train smart, have fun and most of all, live with PASSION.
Johan
ps, will do this wod tomorrow. today is restday for me.

nice... yesterday's WOD was bitchin'. can't wait to get out of work for today's!

M/26/177
CFWUx3
WOD as Rx'd: 12 rounds (19.37)

CFWU x 3 (push-ups subbed for pull-ups)

9 rounds of 45# HSC and 4 reg pullups + 3 jumping

Had to stop after 10 min though b/c my neck was getting really sore. Any one know any reason for this? Bad form with the HSC? Too much strain from pull-ups? Any suggestions as to what may be the issue would sure be helpful (so I can pay close attention next time around). Thanks all!

(By the by, this is my first post! I have been a floater here for about a month now and figured it was high time I put my efforts down in writing. See you all tomorrow!)

the CF PR crew:
5 min jump rope
did Burgner WU

As Rx'd:

Rafael 6 rnds + 6 hsc (lost my grip and barbell crashed to ground with a racket bigger that todays complaints about the music)
Carlos approx 8 rnds
Angel Approx 5 rnd.

BTW, great work on the video ladies!!

M/36/178
As Rx'd 11 rnds. Thanks for the motivating video, it really helps when you work out alone at home. It gives us garage folks something to compete against, besides just ourselves.

Tried applying duct tape over broken calluses. That sweated off after the first 5 rounds, then tried work gloves, but lack of grip with was smoking my forearms. Winded up ditching gloves, and had another callus rip open. I am praying for no pull-ups for a while.

How much weight should i put on the bar? 45 as in one plate on each side and 65 as one plate and 2 10's on each side? Any help would be greatly appreciated, by the way this website is awesome, this is my first full week of this and I'm keeping up which is a big moto booster.

Kellen,

Total weight of the bar and weights should be 65 lbs. if you are doing it as Rx'd.

13+ Rounds

So with a 45 pound bar just put a 10 on each side and im good to rock and roll. Thanks JDale, this website is helping me get past a deadzone in my workouts that i've been stuck in for the last year, these workouts are going to really help me pass the Recon screeening in two months. Thanks for the help again.

Holy smok'in grip burn
AS Rx'd
14 rds

M/21/175
12 Rounds w/ 95lb HSC

Killer!

37 190lb
17 completed as rx'd

my bride of 17 years-- 4th WOD
10 complete rounds

10lb db's hsc
jumping pullups

Question about bumper weight plates---

Are All bumper plates the same size or bigger than a usual 45lb plate.

Example if I just by 1 pair of 45lb/20kg bumper plates will that be sufficient to make the bar that I'm using a "bumper bar"??? Or do I have to by a whole set of bumper plates?

Thanx all who answer.

Thanx also for the great FREE web site.

OMG! I wasted my legs with Linda and brutalized my shoulders and arms with pullups and dips last night. This is going to be rough tonight!!

Seems to me that CF has no obligation to anybody's moral views regarding music or anything else for that matter. If I don't like what I hear I can not tune in. I could look for other resources on the web where I don't have to concern myself with music. Crossfit, under no obligation, is producing videos and are being kind enough to make them available for us "junkies" in a public space. Thank you CF!

I can appreciate concerns shared by others regarding children, etc and the choice of music by those that produce these vids but I don't believe it is their problem. As a parent I alone am responsible for censoring what my children see, hear, and do. A difficult task, yes, but nevertheless it is mine not someone else's.

At the gym I go to they play nothing but a "golden oldie's" station; I don't know about anyone else but Dion and the Belmonts just doesn't do it for me when I need to psych myself up for the next rep. I could find a new gym that plays music I like, I could stop working out, I could try to get them to change the station even though most others seem to not mind it...

...I bought an iPod.

Chris

grip failed

8 rds in 18 min

as rx'd

5 rounds

sprained and bruised big toe, and sore shoulder girdle....better luck next time

45 / 179

as rx'd

11 rounds plus 1 hsc.

The looks in the gym today - priceless!

7 Rounds Plus 4 HSC's

Amadraeus I thought your song was pretty good. Creative stuff with good imagery. Sort of like a version of "Imagine" I wrote to convince my roommates of the "if it's yellow, let it mellow" faith to perhaps flush the can a little more often.

In that regard, another option on the table to those who don't like the current music is to simply redub the audio. In this case, I think a nice hardcore version of "My Favorite Things" with a female lead would work well here.

31/m/225

9 rounds as rx'd with an extra HSC just under the 20 minute mark. This was an excellent first week of Crossfit.

As far as the videos, I thought their purpose was to show you how to do the exercise? I didn't realize it was to also showcase music. I must admit, I am glad there is some music there, it makes it a bit more interesting but I hardly care what is said on the track(s). The video to me is a took to understand the exercise, especially being new to this.

Secondly, and I understand this will offend people since the music did, but what has your life come down to that music...yes MUSIC can offend you? There are so many other important things going on to waste time being offended by ART (regardless if you agree it is art or not)! Come on people, watching the video is your choice. If you don't want to their are examples of the exercises with video and no sound, watch those instead. Alternatively, only watch as much of the video as you need to to see the exercise. The one thing you should not do is watch it just so you can get offended and then complain about it. It is your own fault for getting offended, you control what you or your children view/listen to. If you insist on watching turn the volume down and enjoy the people busting their asses and learn form. Don't continue to listen to the music so you can get more and more incensed then complain to people who just really don't care. Do yourself a favor and remove what is causing you stress rather than just complaining about it.

Anyway, great workout and great program and as far as the music...whatever, if I don't like it I will just turn the volume down and not get offended.

Just a note for the folks with hand blister problems. I'm a carpenter and we use those really cheap cotton-like gloves dipped in red plastic. They're in any hardware store. You can cut the fingers off with scissors if you want and they go for about $6 a dozen. They provide a good grip while moving ehough not to transfer that blister-ripping torque.
Something cheap to try, at least.

I'm on week four and love/hating it. Though I know I am not actually stronger after three weeks, my perception of "hard work" has notched up, so wrangling plywood, etc feels a bit easier. Hell, anything is easier than dips on the shiny new rings I hung up just in time for yesterday's wod. Holy smokes...

12 + 1/2 rounds. Subbed front squats and upped the weight because sq cleans irritate my hernia repair.
As for the music, I have been telling everyone about this site, and I am embarrassed by the videos lately. Have some discretion on a site that draws all types. Working out is for everyone, obscene music is not. I can take it, but some people can't. Although, I do find it stupid. I got a great idea- play "prison sex" by Tool the next "guy" workout. At least that has a moral to the profanity.
Please keep it clean so my wife can continue showing all the ladies at work the cool videos with the hard women who can beat men at the WOD!
Thanks!

Subs-
45 lb bar HSC, 12 reps
7 jumping pullups mixed with jumping chins

Rounds- 10

I only had time for a 20 minute WO today, so this was cool, but a smoker, my grip failed in the end and I had to talk myself through the last two rounds.

Thanks Coach!

Kate

30/M/200

Bike to gym

CFWU x 3 (7 pullups per round)

subbed 95# for HSC

9

Sheesh. I was gunnin' for 10 or 11, but barely got 9. Still feeling Linda's wrath. The weak link today was forearms - could barely hold on to the bar during the last half. I thought this was an unassuming WOD, but it turned out to be a gut check.

The only constants of CrossFit WODs: Pain and Progress

P.S. Nickleback is just lame, regardless of how offensive their lyrics are and Too $hort hasn't put out a decent album since 1990.

For those who keep saying "don't get offended" "turn down the music" and "toughen up". And "it's a FREE site". Many of us who have been coming here for a while appreciate what Coach has created. But some thoughts for you to ponder.

What if you are an affiliate, have paid $$$ for the CF certification and affiliation, and use this site as a resource for clients to check out? Does that change your comments and views? Yes, the site is free, but it is also a place that affiliates have "branded themselves" with. Some people make their living training clients and this is their chosen methodology. They recommend this as a place for their paying clients to visit for additional tips, tricks, video "how to's".

Another thought, the training vids (and accompanying music) are a relatively NEW phenomenon. For all of you come-lately experts, 'tweren't always so. Moreover, there have been cases in the past when videos were posted that were "over the top" and they were pulled down at the request of some CF trainers who complained - for exactly some of the reasons mentioned.

The issue isn't simply a matter of "toughen up". I've had all the toughening I need. For the simple-minded, perhaps, but for those who can see more than one side of the issue, there is more to it.

This issue reared its head before when the "mom and daughter" video was posted. It died down with no resolution and, perhaps coincidentally, no more of the same kind of videos/music. Now it's back in the shadow of the Imus incident. Interesting actually.

Finally, can we stop with the "get lost" mentality. I must confess I have felt that way about people who come on rest days and simply post a scree because they disagree with the political posts. But that is because they offer nothing to this community and seek only to tear it down. They miss the point of the rest day - the debate, discussion, arguing, convincing, among people with a shared commitment to a common goal. But so does "get lost" to those who express reasoned disagreement.

So, let's try to act like "big people", even to those who disagree. Many have offered cogent thoughts on why the music selection may be a bad choice. Perhaps, as Hari pointed out, Coach or Tony will see enough dissent or be convinced and change or alter the videos or music. Maybe not. But let's not gang up on those who offer that view with the bromide of "toughen up" or "leave if you don't like it."

pre: cfwu x 3, bwu x 3
wod as rx'd = 10 rds plus 4 hsc
very tough on the grip which made for alot of triples in the last 5 rds or so.
weak grip or 120 chins and ring dips yesterday???
post: false grip ring pull ups and muscle up attempts.

12+8 cleans. Grip was smoked from yesterday...

20 yo/ M / 1.82m. / 79kg.
7 weeks in the programme

Using 35kg.

12 rounds

Ouch! Popeye's best hidden secret! Even holding a waterbottle afterwards hurts.

It helped me focus by counting the first two reps and start counting up to ten again. This way I broke most sets of cleans by (2+5=)7+5.

CFWU x 3

WOD:

As many rounds in 20 minutes of:

Hang Squat Cleans @ 65# x 12 Reps
7 Pullups(strict)

9 Rounds + 4 Hang Squat Cleans

8 rounds. Thanks for the cleans, mine need much work. More please.

10 rounds

Did 4 when we caught a run at 16 minutes to go,

came back after cooling down and with less motivation finished another 6 rounds in the time remaining.

I was on a great pace until that false alarm.

36 yo M, 216 lbs today
as rx'ed
9 rounds plus 9 cleans

26m/200

12 rds + 12 hsc, 1 pu at the buzzer

as rx'd
11 rounds

hopefully that got linda out of my system. did a pre-emptive tape job on the hands and I'm glad I did. About round 5 the burning in my forearms reminded me that I had done this WOD before and I think it was one of my first ones.

as usual, I underestimated it... "65 lb HSCs, those won't be too tough..."

26m/220 - I made myself 20lbs lighter in my previous post...

5 or 6 rounds(lost track) and 10 cleans

First time with this one and not sure what a good number of rds is.
I got 10 complete rds. Hands are very sore. Had trouble holding onto the bar during PUs.

19 yom/ 155 lbs/ 6'0"

All I gotta say is wow. I thought that being able to run a 4:53 mile and still overhead squat 175 lbs meant I was in good shape. This was the first crossfit workout I've tried and it whooped the hell outta me. I can hardly do any pullups let alone get the form down for kipping pullups. Anybody have any suggestions for working on those besides just doing pullups?

Greetings,

workout as RX'd

65# HSC Deep
7 PU's

8 rounds.
What a difference when you have to squat to your ass! Tempted to just do power cleansnear end but stuck with it (pat on the back LOL) Have to work on form lower back was getting sore near the end. Anyone elses grip french fried???? Could hardly write afterwords......

41yom 245#

Regards,
Mark

did not participate, out sick

33/M/180#

10 Rds. as R'xd.

27yo 200lbs

light warmup

13 rds (+12 cleans/ 1 pull)

beating old record of 8 rds

202lb/66"/38yom

11 rounds as rx'd

Loved the watching the wod take place, and I love the choice of songs.

Great job to the girls for the wod & great job to Tony for the music!

The NOOBIE Files:

YEEEEEEEAAAAHHHHHH! More Pull ups!
or in my case JPU's.
The word of the day was BONK!
CFWU x3 w JPU's and bench dips
Then 7+ sets

I appreciate all the help and support the vets of CF have given me on this site. Someday I'll make it to a seminar. Its a shame that I have to wade through all the music critics to find out the athletic info I need. No matter what tunes go up, somebody won't like it. GET OVER IT. ITS JUST MUSIC.

Day one of bingo's excellent San Diego adventure! 0600 WOD at CFSD courtesy of Lisa Lugo:
30 reps of each (team work-out)
Row (calories)
Double Unders
Push Press
24 inch box jump
Burpees
KB swing
GHD sit-ups

Took a good 2 hours to stop shaking. Congrats and best of luck to John who musters out after 10 years of duty as a SEAL and is off to chapter two in Colorado.

It's not possible to convey how thankful and honored I was to visit NSW today with Eddie and Andy. What a wonderful surprise this AM, Coach!

31/175lbs/M

15 Rounds +8
Only did 10 reps for each round. Forgot it was 12. Opps

Grip is gone.

32/M/72"/160

As Rx'ed
12 rounds
pullups on thick bar

I managed 10 rounds as Rx'd. I think that I could have done more, but form started to go and I kept hitting myself in the throat with the bar. More so as I got tired. Legs are shot and my hands are locked up.

This wasn't that bad. I was forced to suck it up with 135 on the bar instead of 65. Try that crap on for size.

23yr. Male
240lbs
14 rds. as RX'd

Funny our football workout is on the same page as today's WOD. Our variation was:

For 25 minutes
Clean and Front Squat x4
Incline DB Press x8
Pull Ups x8

This is the first "bench" pressing we have done in a looooooong time. Our presses consist of push ups, push press (BB/DB), dips, and modified handstand push ups. I did this when they were done and substituted ring dips for incline presses. I completed 5 full rounds plus 1 set of C&FS. C&FS weights were 60kg, 60kg, 70kg, 70kg, 80kg, 80kg.

8 Rounds. Dismal performance today!

Amadraeus- I loved your alternate Lyrics.

Thanks Tony B. and girls for the awesome videos! You guys are rocks stars!

25/bw 195
7 rounds in 17:19
did not feel too good today

Today was the first time for me on this wod.

Wow. That was a lot harder than I thought it would be.

8 rounds as rx'd

To all the ladies I've met through CrossFit - you are some of the strongest, most beautiful people I've ever met. With respect keep it up!

Pierre

Jake #244 you didn't post any rounds completed which I assume means you didn't complete any rounds. So sure it must not have been that bad...

CFWUx3 (no pull/dip) BW 128

as rx'd 6 rnds + 8 HSC; not feeling fantastic today, and grip was definitely the limiting factor here. off tomorrow for climbing, and looking forward to a full break in a few weeks here, I think I need it.

screwed up the timing on my watch

11 min, 5 rounds

65 pound Hang Squat Clean, 12 reps, 7 Pull-ups

as rx'd

6 rounds, 7HSC

1st time since shoulder rehab that I have done pullups without using Gravitron assist.

I felt good on my cleans even though I was gasping for breath.

M/31/6'0/195

65 pound Hang squat clean, 12 reps
7 Pull-ups
20 min

12 rounds of pain!!!!!!!!!!! Cant wait for tommorows WOD!

Killer workout today, 14 rounds as rx'd.
off topic, any ideas on where to buy a weight vest with 80-100lbs that isn't going to cost me an arm and a leg (300-400 bucks)?

12 full rounds and 6 cleans as time expired. This workout killed my grip

cfwu(15)x3 (subbed pu/dips for push ups)

wod as rx'd

8 rounds, 6hsc

been lifting for 7 years, first time in a long time that my hands have been cut up and blistered. strangely feels good.

oh and i heard my accountant playing music that was disparaging towards men (more specifically, show-tunes) so i fired him. yeah, it took me 5 years to find someone who was qualified and provided me a great service at an amazing price, but seriously, who does he think he is having a personal preference for music and the like? i'm gonna go cry myself to sleep now and hope the memory goes away.

15 minutes completed. Couldn't finish as we're on our way to England and got too late. Good job Benjo!

#220, Dale Saran,

"Finally, can we stop with the 'get lost' mentality."

I completely agree.

The argument that this is a free site and therefore should be free from criticism is easily countered by the fact that there is no attempt by CrossFit to discourage people from commenting. Of course, those who comment are fair game to have their own views scrutinized.

CrossFit gets better as a result of feedback. For what it's worth, I have no interest in seeing anyone with a different opinion than my own leave. Nor do I wish to see CrossFit bribe people into staying by altering its philosophy.

Finally, I think there may be a lack of clarity in some of the comments regarding the music. My own position is not that CrossFit should or should not use any particular music. I certainly do not believe that everything on the CrossFit site should conform to what is appropriate for children. I am simply confused. I do not understand how a program that by every other measure holds female athletes in the highest regard can on occasion utilize soundtracks that seem to portray women in the worst possible way.

Wt: 211#

9 Rounds as Rx'd

9 rounds as rx'd - hands are sore and I hope there are no pull ups 2moro! I don't understand why people are getting hung up about music on the videos... Just do the freely provided workouts, enjoy the vast amount of free information, instruction and advice and remember windows media player has a mute button.

28 yom, 190 lbs
11 rounds as rx'd
sets broken after round 4

30/m/5'11"/185

8+ rounds as rx'd

Just couldn't keep my grip today (sweaty hands and tired forearms) and chalk's not allowed at my gym. I'll be breaking that rule next time I have to do WOD's like we did this week.

Tomorrow's WOD for me: the Crazylegs Classic 8k run in Madison, WI. Wish me luck...

5K @ 6:30 pace
2XCFWU
As Rx'd, 18 rounds + 9 HSC
Tried to average 1 rnd/minute, failed.

cfwux3rds 15reps of squats,pushups,situps,back ext

wod as rx'd
9 rds +12 hsc and 4 pu's
up 12 hsc and 4 pu's from last time.

8 1/2 rounds
started with 65 then dropped down to 55 to finish.

M 33/170

cfwu x3 -pu's

as rx'd

10 rounds + 12 hsq + 3 pu's

tough, fun, awesome
love the hsq's, but they make you tired.
great w/o, will break 12 next time!

Wow! So many posts about the song in a video. What's next? We see a video of our soldiers fighting and critique, with mouths agape, the way they run towards danger and the green vests they have on over Desert Tan Uniforms...poor color coordination.

There is a lot to be said about the effort and time put in by the athletes in this video...and those behind making it...athletes themselves...

Everyone is entitled to their opinion. It is one of the things that makes this country what it is. But this can also be a pain in the ass. It's a song...and if it strikes a nerve with you or anyone around you... I am sorry that it does. Not because I had anything to do with the video...although...if you look real hard...I'm sitting in the car behind these incredible women...putting forth so much effort...it made me proud to be in Ann Arbor with them. Anyway... I am sorry because no one should ever be made to feel uncomfortable...for any reason. But at the same time... you need to understand the community before you lay judgement down. Understand what the foundation is and it's aim / goals. Understand it's people. Understand where this thing is going...if you can at all. Try and understand things like... "Common sense is only common to the person who has it." What's common to you...may not be common to the next. WHAT OFFENDS YOU...MAY NOT OFFEND ANYONE ELSE.

CrossFit isn't breeding sexism. It played a song that took the attention of some sensitive people away from the point of the video. Explosive movements! Excellent Technique! Heroic Efforts! How many people (being a women...not an issue) do you know would have layers of skin ripped from their hands...and go right back to doing what caused the pain. Something the video doesn't show...is that the skin was ripped off... These women kept going until tape came. They didn't stop...cry about it...and call for help. They pushed and pushed...dialed in on the task at hand...and did their best.

If there were more people like this in the world...it would be a much better place. It's easy to be pushed to do something. It takes a whole lot to push yourself.

I stand and applaud the 4 women in this video. I applaud Tony and the rest of the gang for providing us with WOD's, videos and everything else they do to Forge Elite Fitness.

So, please...stop focusing on what you consider negative. Focus on the point. This shouldn't turn anyone away...it should bring them closer to CrossFit. ...closer to your potential as a human being...and how your body was meant to be built. If a song will prevent you from doing this...then I'm sure you have a drawer full of other bull#%&$ excuses. (Didn't want to offend anyone with bad language...not my intention)

To the girls: Awesome Fuc%ing job! Look forward to seeing you all at other Certs.

To CF: Keep up the excellent work. You guys are changing lives.

I know this post was all over the place. Couldn't help it. I was offended and frustrated by 100+ of the 259 post that I just read. If we have nothing better to talk about...I'll write about this french fry I saw on the pavement the other day...and bird that couldn't pick it up. I suppose if it was hungry...it would keep trying and not hover around the fact that it couldn't understand its trouble picking up this small object...

Thanks for your time.

42/m/167

Hang SQ CL (70 Lbs) x 12
Pull Ups x 7

9 rounds + 12 H.S.CL + 5 PU

8

Haven't done the workout yet but...

The music...maybe the editor is trying to get us (as a community) to talk about what this music means? It is creating a dialogue between us after all?

Theresa

45 lbs, jumping pull ups - 9 rounds +12 HSCl

Mark

As rx'd - 11 rounds

Did burgenger warmup x1, and mod CFWU x2

50# HSC, 12r
7 asst pull ups

10 Rounds and 9 HSC

I did the Linda yesterday. Contemplated on the gym or sub a run. Decided to do this despite being very sore because it just looked fun. Hands are pretty torn so ended up putting on gloves during the rounds.
Going to kick back tonight that is for sure :)
And - the video of this WOD was awesome.
Erin

12 rounds as prescribed, though time was a touch imprecise because I forgot my stopwatch (used wall clock). Same as previous. However, given that I'm still sore from Linda and I did 120/120 with the weight vest yesterday, I am pretty pleased. Strong effort all the way through.

Tariq

#262

"I do not understand how a program that by every other measure holds female athletes in the highest regard can on occasion utilize soundtracks that seem to portray women in the worst possible way."

Actually, I think that Nickelback's music portrays men in the worst possible way ;)

Oh, and the most offensive thing about that song was how much Nickelback sucks. And I'm Canadian!

Tariq

Oh and by the way...my original reason for posting:

15+ rounds...

I'm going to go die now.

6+12

155/M/23

As RX'd: 10 rounds, just in time.

I will do the workout in the morning. As for the music. I'm a strong women so from my point of view...it's a song...good god..just a song! Get over it.

10 rd's as rx'd

10 rd's as rx'd

Had to go a little past 20min to get set 11 as Rxd. Met my maker on this one, and my grip finally started to fail. After that beating i did 100 sit ups, 50 hanging leg raises, 50 lyimg leg raises and 50 standing oblique cruches on each side. Followed that up with 1mile @ 7min, 1mile of incline intervals @ 10degrees and then 1 mile @ 8:30. Then the wife, kids and I rode our bikes home. Im fried like CHICKEN!!!!

7 rounds + 4

lots of jumping pullups in the mix

bw:110

45# and 2 bands

8 rounds

I just hope their hands are nice and healed for the Memorial Day workout! Great job gals.

10 rounds, as RXed.

Held a nice steady pace throughout this one. My grip was the main limiting factor on the cleans, which really surprised me. All pull-ups done dead-hang, I might be good for another round if I had kipped.

32m 200lbs

CFWU x2

16 sets
2/3 sets as rx'd
1/3 sets subbed 50 lb sandbag for 65 lb bar

As RX'd

11 rounds plus ten cleans

M/26/205

11 Rounds

Notes: I think I could've gotten a little closer to 14 on a healthier day.

A lot less jumping for my pullups. More like a little calf raise for assistance.

Grip was failing at the end.

d (28m/170)

10 rds as rx'd...paced myself a bit too much in the beginning

j (33f/120)

10 rds + cleans (45# cleans/60# assist on last 5 rds of pu's)

Rx'd

10 rds + 12 hsc & 2 pu

Female
Bwt:165
55lbs cleans, 70 off assisted pullups
5 rds + 8 cleans

Grip was the limiting factor in this one.

8 rds w 50lb assist PU

as Rx'd

8 rounds

BWT: 110lbs
Female

As rxd'
5 or 6 rounds not sure plus 6 HSC

Not sure if I should have scaled the weight because Pull-Ups were really easy!

CFWU X 3

WOD
12+

After the 3d set, I thought my biceps and forearms were going to explode. After that it was ALL GOOD, but still got smoked by those awesome ladies in the video.

Take care

2 weeks off recovering from shingles.

7 rounds + 4 HSC's.

only had time to do 10min of it before swim practice

sub-ring dips for pull ups

7 rounds flat

As written... 12 rounds
This was a real grip smoker

12 rounds not my best performance. M/44/72"/185

I didn't even plan on WOD just some OHS and have an easy one, but, I spotted Joe M across the gym doing his WOD so I joined in as he was finishing. I actually got one of the big trainers at 24h to work in with me for a couple of rounds, with a promise to make time for a full met-con with me down the road. (slowly infecting others)

Prior to WOD did OHS barx10, 135x10, 185x10, 205x5.
rested for a while then finished with some pistols and walking on hands to cool down.

Hey Duncan #100, Nick #102, Dale #220, Hari #261 and other like minded athletes...

Apparently (this is just my observation and btw, I agree with all of you), we can mute the music on the videos!

To all of you who have no problem with the music: quit posting the same thing, we got it the first time!

Also, we (those critical of the music choices)...

must be on the "fringe"

must not be "real crossfitters"

must be "soft"

must not be able to "get over it"

must "get a life"

must not think the women in the video were outstanding,

must leave because the crossfit community would be better without us

must be ignorant (since the 4 women had no problem with the music, we shouldn't either)

must not be good parents (otherwise we would have censored the music, showed our families, and not have said anything)

must not be "focusing on the video"

must be "focusing on the music"

must "swing a purse"

must take things "too seriously"

must enjoy the music of "TelleTubbies, N'Sync, Barbara Striesand, Kenny G."

must need to "get a life"

must "need[s] to grow up and see what's truly important"

must not know anything about business or the type of clientele crossfit is trying to attract

must be stupid because, "Who cares about the music? It’s just a song. This country is becoming too sensitive to every little thing. No one is making you listen. Look at the all info you are getting for free. Complaining at all is ridiculous. Complaining about a song is even worse. If you don't like it don't listen"

must be offending those who were not offended (see #168, #185, #215, #240, #259)

How come everyone who was not offended tries to cyber-bully, call names, and belittle those who were offended?

To all who were offended or put-off...again- We can show our disapproval by not contributing to the community: post WOD results and nothing else, don't subscribe to the journal, don't do certifications, don't support affiliates, don't recommend crossfit, and in short, don't do anything that would help crossfit monetarily or in any other means, until a change is made.

Let's take the "advice" and just use the site for the free info.

HSC 45LB
Kipping pull ups + jumping 2 to 1
10 rounds + 10 HSC

7 rounds
scaled up a bit. felt like going a bit heavier:
135lb Hang Cleans
Dead hang pullups

7 rounds, arms still really squishy from 120 pull ups yesterday. Not pleased

8 rds.

mostly jumping pullups

9 rounds

10 hcs
7 pu

55 y.o. 158lb 5'10
8 complete round + 3 cleans.

I liked this WOD. Although I didn't do well, with practice, I think I could make alot of improvement.

B/W 180 age: 27
As Rx'd

14 rnds

wanted to try this one, but scheduling just didn't work out

ran 5k,

35/M/166

Used 75# on the hang squat cleans. Should have used less but my weight set at home is very limited so I made do. My form on the hang squat clean isn't great, but it's improving. I'll get several good reps and a couple really ugly ones before breaking the set.

Pull ups were mostly 2 or 3 solid chin-ups followed by jumping chins to complete the sets.

My forearms are taking the worst of these workouts. Hopefully they'll catch up fast.

5 rounds.

little badminton to start for warm up then did the WOD for 10 rounds.

35/M/205
Did yesterdays 30 Muscle ups today.
Todays WOD as Rx: 7 rounds

33/F/138
As Rx: 2 rounds + 6 HSC

37 yo
bwt 205

13 rounds as rxd
... and it was painful yet fun!

48 (today)/m/149

as rx'd, except used 68# for HSC's (women's Pendlay bar). How fitting that my first time scaling up a WOD is this one, and primarily because of using a women's 15kg bar!

11 rds + 8 HSC at 20:00 (about +2 rds from last year)

finished off rd 12 at 20:22, then laid down.

Thanks, Coach!

Me
CFWU x1 (no pu/dips)+a little bit of jogging
As Rxd (it feels good to be able to say I did a workout "as rxd")
12 rounds, my grip is shot

Her
subbed 45#
worked for entire 20 min, approx 12 rounds
clean sets varied from 5-10
jumping pull up sets varied from 5-7

23/m/170

Great job ladies, I can't keep up.

8 rounds + 5 HSC's

I lost a calous, gained a blood blister, and can barely type.

Came back to the Black Box at 7pm since my soccer game was rained/mudded-out.

10 rounds + 7HSC (1 round and 7HSC more than 12 hours earlier).

Lesson of the day: moving faster through the motions, relaxing your grip just enough, dipping under the bar instead of curling it - in a nutshell, being smarter - is the easiest path to better performance.

The less you work against yourself, the more better faster you work for yourself in a positively constructive way. Ramen, brother!

50 bike ride
3 sets in 4 min, stop by sore shoulders(3 bars of death)
triceps 3x30 20lbs
28 yom
247lbs

45lb hsc
pullups unbroken

interruped by a call at 13:41- 8 rounds done
finished remaining time for a total of 12 rounds and 6 hsc

13 rounds plus 2 HC's unbroken sets, pull ups broken on last three rounds.

#209: Chris, that was hysterical. Nice punch line.
#214: Yeah, My Favoirte Things!! HHaHH! =P
#259: gbk- Great story!
#179: OPT- you R a MONSTER!
#276: Walker, you are right!
#243: Hollis, that's a beautiful description of how I feel after W.O.D.'s.
#284: Nordy.. That's a little TOO MUCH Kool-Aid!

#162, Denver Sheep Dog, #220, Dale Saran, #261, Hari & #304 Mark R: Great input, I don't even know who I agree with! I hope they start setting up videos with two links, one with the soundtrack and one without!

#191, Nadia Shatila, #214, Moon, & Others: Thanks for liking my song! =)

Paul and Andy Rx 12 Rounds
Jen Sub Jumping Pullups 8 Rounds (yes at 75#!)

9 rounds as rx'd. Man that sucked, but not nearly as much as that crap that is trying to be passed off as music in the video. Crossfit you are great and thanks for everything, but your choice in music is terrible.

11rds+6 HSC.
Felt good, full squat cleans a2a.

N: As Rx'd, 10 rnds + 1 HSC
J: As Rx'd, 17 rnds

Did this one by myself...hubby is out again with a minor injury.
On the way to this gym, I was thinking, gosh I hope I can keep track of my rounds.....turns out that wasn't a problem.
HSCs at 35# took a while to get the motion and technique down.
I had the gravitron set at 25# assist, but at the end of my first 12 HSCs, someone got on the gravitron. Oh no! I'm thinking, "hey, this is being timed!"
So I ran over and got the biggest box I could find and put it under the pull-up bar. After cleaning up the mess I made with all of the dynamax balls, I stood on the box and could barely reach the bar. "Oh GREAT!"
As panic began to set in, I thought, "do SOMETHING, Val!" So I stood on my toes, put my palms toward me and sort of swang back and forth.
Low and behold, I managed to pull myself up! It took a while, but I did it 6 more times!
Well, I was feeling cocky, but probably looking stupid!
Started my next set, and the gravitron was free, but I thought, "Don't be a pussy...finish this how you started!"
I did!! It wasn't pretty but I managed 6 rounds, plus 12 HSCs.
I laughed all the way home and then had a shower and a beer!

As a side note, I don't believe anyone in crossfit is being disrespectful toward women in the least by the music....these are workout videos.

As rx'd, 8 rnds. Didn't have it in me today, performance was disappointing. There's always tomorrow. I'll be checking the site every half hour to see what kind of fun tomorrow brings.
Dave

38/M/187

12 x 45lbs hsc
7 x jumping pull-ups

10Rds in 20min
Didn't have it in me, felt really gased. Thank god for friends, if my buddy wasn't there I think I would have tapped out at 8.

EC, Tara, Dawn, and Jamie,

Amazing! Y'all are bad ass. I love the ripped grip, tape and keep pushing. Super inspiring...it gave me the chills watching you push through that way. Thank you. Strong, strong work.

Killer workout. I lost count of my rounds, but it was fun. And I improved my form after 20 min of "practice".

I personally love the music, but if I was linking to Crossfit as an affiliate I might be a little concerned for my clients' opinions.

Neil(49) & Ellie(52)

5 min X/trainer + CFWU

Neil 65# HSC 8 laps. Arms smoked from yesterdays 120 weighted(40#) pullups/ring dips.

Ellie 45# HSC 9 laps. Also suffering from yesterdays pullups/ ring dips.

7 rounds + 6 HSC

grip is shot.

63lb HSC
11 rounds + 9

7 rounds in 20: 28

39 yom, 165#
7 rounds in 20:10

Couldn't do this workout due to the blowout on a callous from yesterday's WOD.

3-rounds for time
Row 500 meters
50 situps
50 back extensions

17:53

6 full sets as RX'd

Had to use lifting straps for the PU's, grip is toast and two bleeding callouses... ugh

On a brighter note, my fiance Daphne went to the gym with me and did a scaled version (10 squat presses with 5lb DB, 7 reverse pushups) and got 8 sets! Way to go Daphne!

Edit #327 Jen at 65# ;-)

As rx'd 13 rounds

32M/190
12 rds as rx'd

28yo M 175lb 5’10”
Warm up: Row 500M. CFWU x 3, 3 pull ups, 3 ring dips per round. Hang squat clean 45lb x 10.

65 pound Hang squat clean, 12 reps
7 Pull-ups

7 rounds + 9 hang squat cleans.

Compared to 060614: 5 rounds + 2 hang squat cleans

CFWU x2 -pullups

Me 65#/kipping: 6 rounds +6 HSC
Wife 13# Medicine Ball Squat Clean/Gravitron: 5 rounds

32/5'11"/176
12 rounds as rx'd. Got my first muscle up today. Wife's out, had to tell somebody. I heard this song at least 4 times today on the radio. Wonder how many complaints the radio station got. Lighten up and hit mute.
John

Moved kinda slow today only got 7 rds as rx'd. The 30 muscle ups got me a bit stiff. Anyhow enjoyed the workout as always!

9 rounds

cfwux2

as rx'd:
12 rounds

M/26/195

CFWU x 2 (5 pullups)

6 rounds + 6 HSC's

My grip was completely shot, thought I was going to fall off the bar towards the last sets of pullups. I had to keep alternating my grip so I didn't rip the callouses off the blisters on my hands. My arms were jello for at least an hour afterwards. A break from pullups will be nice.

15 ROUNDS

9 rds in 19:40

BW 58kg

30kg HSC
JPUs

6 or 7 rounds + 8 HSC

tired from doing linda, the subs for 30 MUs, then this in a row, and haven't carbed-up yet.

Age 51/BW240#
7 rounds + 12 squat cleans; finished off round 8 in 20:33.

24/M/150 lbs

As Rxed except I subbed 7 jumping pullups because my pullups suck and I haven't fully recovered from yesterday.

6 rounds =(

Not very happy with my performance today, but these things take time.

56/M/195 6 rounds. Not very many, but very excited...All cleans FULL (A2A) squat cleans. 1st time been able to do this. Something just clicked.

46/F/125 7 rounds+8 HSC Very excited as she whomped he (for the second day in a row)!

M/39/6'3/200
Brand X Modified:Pack
45#HSC
10 rounds.
Jumping pullups after 1st round.
Weak pullups & weak grip.
Great cardio workout.

7 rounds, 12 hang squat cleans plus 5 pull-ups

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

WOD as RXed 16rds still ring pull ups. still feeling yesterdays + have a chest cold! pretty sure I could do better if feeling better. Still working on the kipping. D. Barrow

8 rounds

M/38/5'8"/175

WOD as RXed

14 rds

--

Sub'd:

Worked out with the high school freestyle wrestling teaming.

Did exercises like hang power cleans, pylo push ups and core work.

Nearly 2 hours.

--

33M / 185# / CF #83 / CFT 795

CFWU (ring dips, minus pu, plus some MU work)

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

9.5 rounds

This was MUCH harder than it sounded. Arms are really sore from this weeks WODs!

Row 3000 M
6 X 100 M hill sprints

8 rds + 6 hang cleans

27/m/215
as rx'd
11 rounds + 5 HSC's

29/145#

Subbed 55# HC.
7 rounds plus 1 HC. Slowed because I didn't stretch my wrists adequately and could only manage 4 HC at a time. However I set up a proper pullup bar, so that's no longer holding me back.

Did it barefoot so I wouldn't have to carry the extra weight on the pullups! :D

29 yo male 216# 6'4.
9 rounds + 10 HSC

Its been my best and most consistent week of CrossFit since first getting into into it last July! I am loving it! Although didn't have access to rings for the Muscle-ups yesterday so played around with my new kettlebell instead!

Nancy is calling out to me already! Can't wait!

Fallujah Body saw some serious pain tonight...
more and more marines are getting interested out here, they always have this look of "why do you do that to yourself?....I wanna try"

9 rounds a Rxd....and a bloody bar

Is it better to get gloves, or just let the hands get tougher?

13 rounds + 10 HSC

Fritz: 12 rounds +5 reps

Mark: 8 rounds +5 reps

7Rds
+12 Squat Cleans
as Rxed
30kg Squat Clean
Kipping Pull Ups

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

first time

9 rds

SASASASASASAASASASASASAASASASASASAAS

CFWU 2x15

10 rounds (tired, unfocus, short on time)
45(1), 55 (8) , 65 (1)

shoulders are tired and sore

9 rds

10.5 Rounds

165lb, 27 YO Male

Sporadic pace

Bwt: 133

As Rx'd:

16 rounds + 12 hang squat cleans

8 rounds + 4 HSC
Could of been 9 + 4. I was dying and may have lost count.

44yom/220lbs.

9 rounds
full squat on all HSCs
all PU's were kipping

My quads are shot!

I almost always have the sound off or very low when I open any video link! I then turn it up a little and make a choice. Do I want to watch with audio or silent, it is really quite a simple solution.

I would suggest that anyone who opens one in from of their children do the same unless they know and approve of the content.

Not that I am easily offended but because I never know what is going to blast out(or not) when it starts playing. For some reason a loud unexpected noise ticks me off.

bw 151#
8 rounds in 19:30

182# 65lb hang clean (didn't squat to =)x12
105# wide grip pulldown x7

14 rounds

M 205 45
11 rounds plus 1 clean
as rxed

11 rounds

7 rds ??!!

Had nothing today

Gina

Subbed 55lbs

10 rds

13rds as req'rd
BW 202

tried kipping pull-ups but they again hurt my shoulder, did this one all jumping pull-ups and 45# HSC

14 rounds + 9HSC

7 rounds using 60lb hang cleans Was delayed by someone trying to talk to me. Could have been 8 rounds.

30/m/155

Hello

This was my second CrossFit workout, Linda was the first. I am working with a recently twisted ankle, so I could not do Nancy.

7 rounds of dead hang pull-ups and 85lb HSC.

8 rounds

3 x CFWU(15)
10 rounds + 12 HSC
pullups- jumping

Nicole: As Rx'd 10 rounds + 10HSC
Jeremy: As Rx'd 18 rounds

For all the people who say it's just a song, get over it: Coach, next week have a video of some black people working out, and let the song be from a skinhead group talking about killing n*****s. Surely that would be fine, right? I mean, it's just a song...get over it.

55lb hang squat cleans
7 pullups

7 rounds

Jeff-@ work- hook grip- 16 rounds

12 rnds + 2 HSC's

cfwu x 3 but went very easy on the pulls/dips
6 rounds exactly as buzzer rang. after first two rounds everything was broken up.
Did this workout on vacay in FL @85 degrees. Definitely not used to the heat.
Pulls done on a hanging bar (PVC with a rope through it hanging from a balcony) so form had to be super strict. Forearms still hurting from the 120 pulls yesterday(fortunately wore gloves for that). Squat cleans done with full ROM. Great WOD!!

yard work warm up + cfwux1 -pullups
as rx'd
9rds + 12 hsc's
resulted in nice sweat angel

13 rounds...@ home in basement, felt strong... as Rx'd... with a couple of seconds and no breath to spare. I did this a day Sat. instead of Fri.

8 rnds as rx'd

175/34

11 rounds

11 rounds plus 9 HSCs (started with 65# but quickly scaled down to 45).

I find it curious that the link to the message board reminds us about the 'civility and kindness' of the people who post here. And we're reminded frequently on the message board to note when links are work or family safe (or not).

Simple solution: note on the main page if the video contains explicit lyrics. Or ditch the civility and kindness line, stop the w/f safe policing, and let the CF discussion go where it may.

All that said, thanks firstly to Coach for doing all that he does, and thanks to the moderators who keep things mostly civil and kind.

Charity- sub'd 45# HSC's
13 rounds + 4 HSC's

WOD done on saturday 28/4/07
as rx#, 11 rounds + 7 sq-cl
Thanks for all the fun. Keep it up!
Johan

9 rounds

20 yom 198lbs
As Rx'd (slightly changed due to poor memory)
Hang Squat clean @ 95# x 10reps
7 Kipps
11 Rounds in 20 minutes

Done at CF Central Scotland

10 rounds and 10 Hang cleans as Rxed

Cheers, kempie

26yom/68kg

as rx'd

12 rounds even.

A few days late due to APFT on Friday...

CFWU x 2 (5 Pull ups ea)

As Rxd:
9 rds

8 rounds plus two hang cleans. I tried to use strict form. Wish I had a camera to verify. I need to get that figured out, b/c these high rep workouts are an excellent opportunity to dial in form.

Ehhhh not the best. My pull-ups are still lagging. Looks like this; 10 rounds completed but with five good, clean, pull-ups as opposed to seven.

14 rounds - finished while the buzzer was sounding.

Started apprehensively knowing what was about to come...as rx'd

Layed on floor afterward. Tried to fit in some bag work...NOT.

Legs are fried. Started out with too much arm on the HSCs and adjusted to "get under the bar." After 3rd round all HSC broken (either 9/3 or 8/4); no PU broken. HSC all good and deep. Only form flaw I noticed was the occasional reverse curl rather than shrug and get under.

Thanks Coach.

John--7 rounds as Rx'ed plus 12 cleans & 2 pullups of the 8th rd.

Lovely wife--7 rounds, 35# cleans & body rows.

Age: 41
BW: 165

CFWUx3

as Rx'd: 12 rounds

14 rounds as rx.d

13 rounds as RX'd

9 as rx'd.

9 rds + 6 hsc vs 9 rds 6/14/06. 10 min ellip wu 17/17. hr avg 136, hr max 170.

Wow incredibly difficult. Was able to finish 10 rounds but was exhausted. Great workout though and need to work on my Hang squat clean form.

M31/215

8 rounds
Ring pull ups, jumped most of them.
Sets unbroken, grip is gone.

Neil: Eight Rounds. Slow today.

10 rounds

36/m/171.5/5'4"

8 rds as rx'd

BW=150

12 rounds

-D.

37m 185lbs 5-9
As Rx'd 14rnds

Mike: 10rds
Erin: 8.5 rds

I'm new to CrossFit. A friend of mine has been into it for a few weeks. I did my first workout today. Did a scaled down version of Thursday's workout.

While I am pumped and inspired by this website, the videos, the music, I have to say AMEN to the various people here who are criticizing the choice of degrading lyrics.

I see CrossFit two ways: the first as everyone here already do - physical and mental exercise to get physically and mentally tough. But the second is mental and spiritual exercise. The name CrossFit is highly appropriate for all who view this as physical, mental, and spiritual training.

Salvation is by the cross of Christ alone, and becoming disciplined soldiers of the cross is of the utmost importance to bring glory to God and to live out the abundant cross-centered life - physically, mentally, and spiritually.

You all have inspired me. Please clean up the song lyrics.

10 rounds as rxed. Took my time as I have quite a bit of difficulty with squat cleans and other such exercises where hip flexibility is an issue.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 169 LBS 5'9"

1ST TIME ONLY 7 SOUNDS AS RXED , HAMSTRINGS HURT.

9999999999999999999999999999999999999999999999999

50 yom; 225#

Burgener warm-up x2

as rx'd 6 rounds + 7 hang cleans

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
22/155

WOD as rx'd

13 rounds + 1 HC

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

9 rounds as rx'd

65lbs on the bar; the three of us had to share 1 pullup bar and 1 Hang bar...

AL: 7 hangs + 1 pullup; all kipping
JJ: 8 full sets with jumping pullups
Taylor: 8 full sets with jumping pullups

Whoops...

AL: 7 rounds + 12 hangs & 1 pullup

11 + 5 HSC

7 rds - grip totally gone

M, 29, 200 lbs.

- 65 lb. Hang squat clean, 12 reps
- 7 Pull-ups (rings)

10 rounds complete in 19:56

Great forearm burn!

8 rounds
could have done at least 9 but had to wait for the bar a couple times.

170 lbs/21 yo/m
subbed fat grip dumbells and fat grip pullups. My arms can barely move as I type this.

12 rounds.

CFU then workout as rx'd 9 rounds

25yom, 165lbs

11 Rounds as rx'd

Exhausted today but got some done.
9 rounds as rx'd

Post 224 got 10 rds for your info. That is all.

34 yom, 205#, 6'6"

7 rounds

Feeling really beat up today.. Grip strength was a limiting factor (did 120 pullups/dips yesterday).

subbed jumping pull-ups after 2nd round
10 rounds

36/M/200

CFWU x3

8 rds in 18:28

That was tough. Really want 10+ next time.

7 rounds plus 8 HSCs. as Rx'd

CFWUx1 (no PUs, it was late after daughters soccer game)
9 rds
Forearms tired!

Age 35
BW 182

CFWU * 2

9 rounds in 20:07

7 rounds + 9HSC
Went on to complete end of 8th round for 8 totla rounds of work.

Grip is limiting factor.

28/F/105#

45# HSC, 12 reps
7 pull-ups (kipping)

12 rounds

serious grip issues! now I know what ya'll were talking about

Sub 95# HHSCL
6 rounds...pitiful!

M/25yrs/140#

As Rx

6 rounds. Mental toughness is limiting factor. and heart rate.

wod: 16:37

400 was a bit long. 95 lb in the back of the gym added some time as well.

WOD: 16 rounds

Forarms were the limiting factor here.

35y.o./M/152lb

As prescribed, but squats were pretty poor form at the end.

8 rounds

142lbs/30yoa

As Rx'd

10 rounds +5,4

Did this at an LA Fitness near Central Florida U, back on 4/27/07. Wow, grip was on fire. Thicker bar for pull-ups didn't help either.

35 yom
5'8"
206#

9 rounds + 7 pullups (really didn't want to do any more HHSCLs)

Completely misread this workout and ended up doing 5 rounds of 21 65 lb. hang squat cleans then 7 pullups, oops! Let me tell you how fried my grip was after doing that many consecutive hang cleans, ugh!

11 rounds. grip quit.

10 rounds plus 2 hsc
wu=20 min home stairs level 8 aerobic, cfwux1
ouch!

(done 5/2/07 after one rest day & 2 days after Linda)
6 rounds + 6 HSC's. HR avg 167 max 181
All p/u's kipping & unbroken. HSC's broken into mostly 6's & kicked my butt. Still feeling Linda from two days ago!

HSC's 20kg (no 5kg weights available)

10 rounds

Question: By 65 pounds, does that mean 65 pounds on one side of the bar. i.e. The total weight being 175 pounds?

For now, I'm just going through the motions with light weight.

As rxd.

7 rounds + 7 more cleans.

9 rounds. Not a good barbell for cleans at the gym in Kansas today.

30lb dbx2 hsc's
jpu's
8 rounds + 3hsc's

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

6 rounds

hang cleans 70 lbs and 7 bdwt PU
12 rounds with 2 minutes left and I wussed out or actually my 4arms wussed out

44, 5'11", 201lbs
7 rounds plus 12 cleans and 1 pullup as rx'd
-broken sets on pullups
-last 12 cleans broken to 6-6
-WOW those cleans take a lot of oxygen

Used 75# on HSC
Did PU's on Gravitron with minimum assist.
6 rounds.

so im behgind on my WODs.

21yoM 173#

12 rds as rx'd + 12 HSC

4 complete sets + 12 HSC / 3 pull-ups
-Pretty good form on the HSC / all sets unbroken
-All pull-ups either strict or kipping

8 RDS

m/ 30/ 6-2/ 245

CFWU x 2 x 10

WOD modified as follows:
Max Rounds in 20:00 of:
- 95 Lbs Hang Squat Clean x 12
- 7 Jumping Pull-Ups (Paused at the top and a controlled negative)

I completed 9 rounds.

did week of 02/2009
CHK: 85lb squat cleans 10 rounds

KS: 35lbs cleans: 7 rounds