This looks flippen sweet!

Is it 6-5-4-3 reps too?

Disregard

This one is for you, Trent!!

Missed the last set, so I decided to make one up tonight and chose the muscle-ups as they have been a little weak for me. At the firehall and was on number 24 when the tones came in, tried to finish but only got to 28 and everyone was waiting for me on the truck so had to go. Time was 4:45. Came back after the call in about 20 minutes and wanted to see how it would go again. Got all 30 in 5:20, which is a dramatic improvement for me, so was very happy. I don't think I could of even done 58 last time.

Please tell me Annie was reeeeeaaaaaaaaally sore after that video shoot!

The best part about today's song is that the guitar riff sample is from an old Chili Pepper's tune...

What's 1 and 1/2 pood mean?

55 lbs

A pod is a weight measure for Russian kettlebells. One pod is equal to approximately 16 kg or roughly 32 pounds. One and one half pods is about 54 pounds. My gym does not have kettlebells so I use a 55 pound dumbbell as a sub.

Tough girl!

OUCH!!! My shoulders are aching just from watching the video.

Shweeeet! Get to put my new KB to work! Happy Pooding!

I've got big hands that don't fit on the grip of the dumbbell when I use two hands. Any grip to substitute?

Try holding the db by the weight and not the handle.

Annie is a stud.
Somebody tell me what song that was. I heard it on the radio the other day...

I think it is crazy train, butterfly.

Close. Crazy Town: "Butterfly"

Thanks. Found it. Crossfit Community comes through again!!

16.24

Using 16kg KB

Forearms smoked

OMG, but that song said something about sugar, which definitely isn't Zone or Paleo-friendly. WTF?! Also I think there was something about butterflies; I'm SO offended.

Is there a sub for KB swings, aside from using a dumbell? I'm not too eager to get kicked out of my gym (only one in town) for swinging a weight through a window.

Any advice on this would be great! I miss the running sections of wod as I am still recovering from ankle injury. I train on thurs for soccer (1 and 1/2 hours run bout 6k's in that time) and play on sat (about the same distance and time). Is this enough running for me each week with out doing the running parts of the workouts. I just don't think my ankle could hold out each week with any more. Any advice would be great, thanks!!

Are you supposed to match the pull-ups with the swings on the reps?

Ahh, Kettlebells. Pulls mixed with pullups - is there anything that could be more deliciously evil? Can't wait for this one! Hooray for the posterior chain!

the women of crossfit video should be action movie stars.

Did a mod of this today by accident:

21-15-9 of 24kg Kb swings & pullups
in
5:40.

As Rxed.
14:30
Good workout, Not as bad as I thought it would be. I think last cylce helped on my pull up numbers. Have a good day.

So it's supposed to be 21 kb swings and 21 pull ups and so on 18-15-12 ... it's to early in the morning so this might be a really stupid question on my part.

Retard questions:

Where/How did CrossFit assemble such a group of
animals (Annie, Greg A, Eva T, Brendan, Dave L, Zac, Nicole, et al.)?

Which came first? Their natural athletic prowess or their adherence to CrossFit-type workouts?

Stunned and humbled as usual.

Les, #29,
It's a fascinating question. All of the folks you mention either grew up in Santa Cruz, or came there for reasons other than CrossFit. Santa Cruz County has a population of about 225,000 people. What are the chances that such a small base could provide so many elite athletes? The answer is great if they've been trained by Coach Glassman. Even Eva T just said to me this weekend that she's in better shape now than when she skied for the US Olympic team.

Check out this post from August 2003:
http://www.crossfit.com/mt-archive2/000143.html
It has Greg A's time as the best Fran listed at 3:59. Now it's somewhere around 2:30. It wasn't genetics that lowered his time. Also, notice the dates and effects of competition in the last two comments!

As RX'd:

13:52

strange looks from other gym attendees...they think it is social hour

13:37

M/5'11"/67kg

First WOD every as only hear about crossfit in the last few days. we dont have any kettle bells here so used a 20kg DB held by the plates on one end. All pulls ups were strict no kip as the bar is to low to allow it and as a climber it also seems like cheating to kip!

Anyway a rather poor time of:
18.12 which i imagine most of you will laugh at! oh well!

Seems like a great program even if it does seem killer for a climber/long distance runner!

Looks like a great workout but I have Thai Boxing tonight. I will save it for tomorrow and maybe double up with tomorrow's WOD if it's not too killer.

My biceps were burning after this WOD!

CFWU X3 (No pullups, subbed pushups)14:34
Scaled down version per BrandX:
15-12-9-6-3
15#/Jumping Pullups
6:34
Total Time: 21:08

Fritz: 11:50

Yael you are WAY too funny!!!

ooops trigger happy again ---

Injured Shoulder

Performed 3 rounds for time of:
Run 400m
Squats 75 reps

Time: 12:04

24/m/170#

CFWUx3 - pullups + pushups

Subbed 55# DB, held on the end.

12:15

20 yom 190#

CFWU x 3 (- pu's and dups, + push ups)
I think 15 minutes, accidently forgot to start the stop watch

didn't have a 25 kg dumbbell, so used 30 instead. Boy am I tired. Did a 5x5 powerclean set with 60 kg afterwards

29 yo Male. 216# 6'4
63# Kettlebell.

Time: 12:45

BTW -#33 James B. Nobody on this forum will ever laugh at you! Some of the most supportive and positive people you will find are Crossfit'ers

So welcome aboard, tick with it and enjoy! Crossfit will improve you climbing and running like there is no tomorrow!

33 yoa Male 160#
approximately 15 min
w/55#dumbbell
Awesome workout. Shoulders are numb.

11:43 using 1 pood. BW=127. All KBS sets were unbroken.

280#'s/43yom

Took a week off.

subbed 70# DB for swings and jumping pullups (13:22) then Tabata Treadmill intervals: 8 cycles @ 1 deg. incline and 9 mph.

added paralette pushups into the sets as well.
12:57
hitting up the missed "Nancy" from 2 days ago later this morning. I hate missing workouts!

CFWU x3 (no pullups)
50 lb db
Most pullups jumping after rd 2.

14:30.

The pullup/kb swing is a brutal mix. I still can't figure out why they create such a tough combo for me, but they do.

As always, thanks to Crossfit for keeping my workouts interesting.

My first crossfit training. It was very tough workout, my body are numb. I couldn't manage the kipping pulls so these were broken sets. Time spend on the Wod: 16:32

Annie is small!

32M/190
55lb KB
kipping pullups
as rx'd = 12:09

12:50 as rx'd

Amy/38yof Susan/43yof

1 pood
Amy=11:46
Susan=11:37
Pullups a mix of slight kip and or jumping

1mi run

21-18-15 rep rounds of of 22 kg dumbbell swings (hurt my lower back, ouch) + jumping PU:s
12-9-6- and 3 rep rounds of 20 kg thrusters + jumping PU:s

Time: 20 minutes

24/74kg/M

20Kg db

As Rx'd: 18:00

Pull ups still very weak, granted my "rest" day yesterday was active with a 2K row, 5min tire flipping, a clinch session and some mu's for good measure.

Colm

4/30/07

28m/275

12:53

45# Kettle bell swings
Jumping Pullups

I am getting closer on being able to do REAL pullups. Also need to get some dumbbells, swinging a 45# plate can get tricky.

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

14:35 w/ 35 lb dumbbell

Tough workout after a weekend hockey tournament. Hands are still in rough shape from the previous few WODs.

M/38/185
As Rx'd
11:31

More better faster

27m/155#
55#DB swings/1st set pullups strict, subseqent sets spotted
11:48

49:55

First round as RX'd but got a massive headache again. Slowed down a bit and went with 1 pood and blue band assisted pullups.

12:54

Age 29 BW 165

Not sure what is up with the headaches the last two days. I hope it goes away...

bw: 185

Sub city today. The gym here isn't too bad, especially for here, but definitely not a CrossFit gym. Had to sub the 1 1/2 pood KB swings with a 55lbs dumbbell. No pull-up bar so did a "laying pullup" off of a bar on the squat rack and my feet on a bench. No kipping there!

Time: 10:24

#22, Matt: Some people sub rowing for running. 400m run=500m row, 800m run=1000m row. Stationary biking is another option until your ankle fully heals; triple the run distance for an equivilent bike distance.

1/2 Intensity Week
CFWUx3 (subbed push-ups for pull-ups/dips)

11:45 (30 lb dumbbell swings; 10-9-8-6-4-3-2 pull-ups)

Howdy,
Yesterday's Work
{Squat 120kgx5x4 SW/ DB pressx5x4 (60#er's)}. 5:00 interval for rest.
Bdw. 84.2kg.
Today's Work
{MUx1 (bar; regular, thumbless grip) and walk 270'}x24.
Duration 26:00...

CFWx 2
9:10 as rx'd. First WOD in a couple of weeks. Had to take some time off due to knee issues. Forearms smoked now. Kinda funny, laying on the ground, trying to find a comfortable way to rest my forearms. Lookin' forward to tomorrow!

Just a few more days and I can return to doing the WODs....

36# single arm jerks for time:

3 minutes - 32R/27L
2 minutes - 22R/23L
1 minute - 13R/12L

No break between couplets; one minute break between rounds. Solid 2+ second lockout each rep.

10 minute run around pond; unknown distance.

Just did "Nancy."
13:58 as Rx'd
OUCH!

8:27

felt good and hit a second:
21,18,15...

25lb DB thruster
Ring Pushup
10:58

and a third:
Tabata sq
21

35/202
14:40
subbed 55# db

As Rx'ed:

Tommy A: 13:58
GAK: 16:01

Good to be back.

37/M/190--Syracuse NY
Where did my arms go to? Ditto, #55, my callouses are becoming an impedence..ripping off...painful... must work through....
As Rxd (dumbell swing sub): 11:29

20:30

T- Thanks for that link. More motivation on that sub :03 Fran I've been chasing.

Yael- NIce!

Annie, my sista, you are a badass!

had to sub a bit today...

5' bike warmup
CFWU x 3 (subbed pushup for pullups)
30# DB swings (just under 1 pood -- the 35# was too big, thought i would clip my leg -- done that before... ouch!)
Jumping pullups
8:54

i have to find a different place to do my jumping pullups -- i use this pull up bar attachment like they have in a lot of high schools, but its really low. i am on the highest setting and its only about 6" above my head. i try not to catch myself on the way down, but its hard not to.

#21. Just don't let go!

32/M/72"/160

Warmup 1 minute each of:
jump rope
situps
skin the cats
handstand
squats

As Rx'd
10:58

The WOD looks great! However, I had a previously scheduled WOD to lead -
RTR HQ WOD -
Fight Gone Wrong (Modified for the PT field)
20lb wall ball
45# SDHP
24 in box jump
45# Push Press
20 yd shuttle run (1 point per cone touch)

270points (86/83/81)

bingo's Excellent San Diego Adventure concludes.Spending my standard Monday day of rest in airports and in planes.

I was going to wax eloquent about all aspects of my visit to SD, the CF facilities, hospitality, WOD's, NSW, etc. But really, we've heard those stories before. Every cert is followed by those truths, and my experience (albeit solo) was unsurprisingly more of the same. As an athlete I am humbled by the quality of the CF athletes, and as a person I am humbled by the generosity of the CF commnity. I'll offer my simple and heartfelt thanks to everyone I've met here, and to Coach for my introductions.

What I'd like to share with you all (and I waited for Monday so that more of us are here) is an unexpected but in retrospect unsurprising lasting impression from this visit. I met some of the superstars, some of the icons of CF, and they are all of what you would expect: patriots, heroes, athletic monsters. All of that. But they are also just like you and me, at least the best parts of you and me. Generous, gracious, and welcoming to a stranger they've never met and perhaps will never see again, with nothing to gain from that generosity other than the possibility of friendship over massive distance. Devoted family people who put their nuclear families first just like we all aspire to do. Seeing this up close, while still somewhat awestruck by who they are and what they do, was perhaps the greater of the gifts I received this weekend.

Thanks again, Greg, for saving a place for me at the CF table.

Darrell

Funny how I struggled with the first set of PUs after swinging that 55 lbs dumbbell around. I jumped more during this WOD than that time I was doing the hot coal walk to Tantric City.

Anyway, with lots of broken sets in PUs (kb swing as Rxed)....

14:38

I've had back surgery, so I lighten the weight on the swings to avoid days of agony, but I knocked it off in 9:33. It's Monday AM and I did a 24hour adventure race on Sat-Sun and I feel pretty good.Today was going to be a day off based on how I felt from previous races, but I feel no worse than a typical workout. Maybe this Crossfit stuff does work!

#60, I call those "laying pull-ups" horizontal p/u's or Reverse Push-ups! I love them second only to real vertical pull-ups. Great for people struggling with pull-ups---I would like to hear from the community on this variation.

bb

subbed 55lb dumbbell for kettlebell

10:24

Good description and execution of the swing. Don't see why the chest high swing is "BAD". The swing is an exercise in hip drive, not a shoulder front raise which is basically what is happening after the hips extend and the weight quits accelerating. I perform them both ways for variety. Great job!

18/ F / 140
I am still pull-up deficient so subsituted push-ups... and used 1pod KB.
still that was FRICKIN INTENSE!
6:07

then some sit-ups and lunges... I thought I was going to pass out walking up the stairs to my room.
No better study break during finals week. that's for sure.
YUUUT!

This looks like poor technique to me. The KB swinger should not be strained backwards when the kettlebell is in mid-air. All the force driving the KB should be from the glutes, hamstrings and LOWER BACK. Also, the head should not jut forward at the end of the swing (another sign that the person swinging the KB is overcompensating for her lack of technique with exaggerated body positions.)

12:42

with 55lbs db

11.58 as rxd

Hello everyone, this was my first WOD ever. Really excited to this new internet fitness site that is free. I completed the workout as rx'd - 16:56. The swings were really hard on the hands/low back, first time. I guess everyone's time was faster than mine b/c of their skill at the pull-ups. Shouldn't we be doing strict pull-ups? Or, should we be doing kipping pull-ups, I have heard that is what people do here. However, they are more prone to causing injury then the strict version.
So, which is it strict OR kipping?

As RX'd 14:20. can hardly use my arms, lol

Bwt: 132

As Rx'd:

9:12

I hope i beat you mr. eric o, but highly doubt it

21,18,15,12,9,6,3
pullups, 55lb DB swings

11:27

James B. #33..welcome! Nobody here will ever laugh at you!!! I for one, am usually too busy laughing at myself.
After doing my pull-ups (chin-ups) unassisted during Friday's WOD, I can't sneeze, cough, or laugh! I had no idea how much I was using my core muscles...I am VERY sore...missed Saturdays workout. I may do that today and give my stomach muscles another day of rest before attempting more pull-ups. I am going to ween myself off the gravitron.

Today:
15 min treadmill (4.1 mph, 5.0% grade)
CFWU X 3 (minus pull-ups, used 45lb bar for OHS)
WOD as Rx'd (used 55lb dumbbell and pull-up assist with 30 lbs for 12, 9, & 6) 21:30
10 min treadmill (4.1 mph, 5.0% grade)

My hands are a bit big for a dumbbell so I had to lace my fingers like holding a golf club. This WOD whipped me. After 20 days on CrossFit, I feel better than in the last 20 years. Thanks.

1 pood 11:02

172/6ft/m/34yrs

Bring on the pain! My arms and ripped hands still aren't quite back from all the PUs from last Thursday and Friday.

Cheats: db instead of kb. Also, except for the first two sets of PUs, there was some cheating involved - didn't always get my chin all the way up and did some jumping, too. For what it's worth:

13:45

I'm another Gravitron "weaner". I had been using it exclusively as I couldn't picture myself being able to do much for pullups at 50 pounds or so overweight. I have received a lot of feedback here that has sent me in the direction of jumping pullups and negatives. Glad to hear I'm not alone!

I did fewer than RX'd pullups (10-10-10-10-9-6-3) and used a 35# DB (no KB avail). 15 mins. Followed with additional ab work and cardio.

so, im still experience a tingling sensation in my thumb. should i sit this one out?

Good video, these really help to understand the finer points of technique. Maybe you could do one with the dumbells since a lot of us don't have kettleballs. Just started Crossfit seriously about a month ago. Keep up the good work.

#############################3

Mod -

60# DB
Pull downs - no pull up bar

12:24

175lbs, Male, 21 yr old.

time: 19mins.

did as RXed except subbed kettle bell with 55lb dumbbell

18:39

35/M/205

Subbed 50# dumbell
15:40

11:00. ripped the hand open on this one.

12:01

35# DB swings
2:1 jumping pullups

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3

13:27- 21-18-15-12-9-6-3
1.5 pood KB swings (Sub Dumb-bell swings)
Pull-ups

+2:00 SU-96

CFWUx3-pu

opted for gravitron (-40lb) pu, didn't want to kip with hands still healing from pu's last week
35lb dps

13:03

50/196

Subbed 55 lb DB
12:24

subbed jumping p/ups
11:30

27yom/216#

25min. subbed a dumbell, pullups were a mix of strict, kipping and the last 9 or so were jumping. Really looking forward to the day when the simple volume of pullups isn't the crux of the workout anymore.

42 5'10\198

18:59. Subbed ring pullups

Just found CF and am very excited. I have a few dummy questions:

Does CF advocate doing ONLY the WOD? Or is that just a prescribed "extra"?

Also, with the pullups, are we to use an overhand grip or underhand?

WU
.5 mi. walk on treadmill
30# db kb swings 15x
WOD
16:46 as rx'd
BWT 167#

55 lb. dumbbell

13 flat.

Working through the shredded hand.

55# DB

13:11

First time w/ this WOD - smoker!
18:30.
Got get more intense!

Age: 31
BW: 175

CFWU (-pu) x2

WOD as rx'd: 9:39

That was fun. Forearms felt weak in the last few sets and I was sucking lots of wind.

Holy Crap!!! Is it three weeks before spring break? The gym was more crowded than the aid station 30 minutes before a PT test.

26/M/175LBS
Used 1 pood
13mins 30 sec...I don't count that as I had to have spent at at least 13 minutes waiting for the pullup bars. Lots of dudes doing weighted pullups, you know the guys I am talking about. They take about an hour getting themselves ready with the plate strapped between their legs and they raise themselves about 3 inches about 7 times. When they lower themselves down they high five their buddies and flex in front of the mirror. GET SOME GUYS! Don't even get me started on the looks I get doing kipping pullups...you'd think I slept with their sister or something.

Afterwards: Practiced what the video showed last night, 4 sets of 95 lbs Cleans, push jerks, and split jerks.

as rx'd 7:52

As RX'd, 13.00

Kimo, 12.54

Getting tired of all my pullups having to be strict as there isn't room to kip on the bars. Subbed DBs for our sets, but ordering kettlebells soon!

CFWU (12), WOD subd 50lb DB for 1.5 pood, 13m43s, handstand practice...

got a comment from a mate, after watching me train for last week or so....'you do a lot of pullups with this crossfit dont you!'....yes we do!!

Did Nancy today....19:22
Last time 34:00, but I was struggling with some asthma issues.
I may go back later and do today's work-out. I don't like being a day behind.

age: 41
bw: 166

CFWUx3 (minus pullups)

as Rx'd: 10:59

Hi all. Been doing x-fit inconsistently for about a year; consistently for three weeks now. Feel great, but my hamstrings are exremely tight and no amount of stretching seems to alleviate the problem. I assume this is from all the squats (never a major part of my old routine). If anyone has any advice, it would be much appreciated. My running has turned into controlled shuffling.

31/m/225
subbed: 60 lb dumbell for kettlebell...no 55 lb db. Had to do some assist pullups since I can't do kipping and I ran out of steam.
Time : 19:05

#123 I do a really light jog

M/26/177
CFWUx3
WOD as Rx'd: 10.24 (used 55# db)

#123 - This may help:

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

W/S link on lower body stretching, I use this as the lower body portion and I have developed an upper body routine as well. Takes me on average 10-15 minutes for whole body depending on if I use 15 or 20 second stretches.

I've found one of the backbones of any workout program (and even moreso since I started Crossfit) is a good stretching routine.

Warmup - Workout - Cooldown - Stretch. Never skip a step and you will reduce your risk of injury by alot.

CFWU X 2 no pullups

subbed 45#
Pullups broken into sets of kipping and jumping

12:05

I'm all pooded out.

Thanks for the workout Coach.

hey crew great stuff today!! hands are once again roadkill. cant wait I ordered rings last week and im iching to break them in. as for the workout 12.20 as rx. keep it coming coach.

CFWU x3 (1/2PU's)

WOD
:09::45

DOne at a different gym where the PU bar was crap. Should be able to shave sometime w/a good one. Had 3 friends do the WOD w/me. Yeah, one almost puked and another didn't finish.... they both did scaled down versions. W/that being said, all 3 performed really well w/the KBL movements and hopefully will take a drink of the Kool-Aid and continue to CF.

Get some, Go again!

used 55# DB
9:59

20 yo/m/153

Subbing 55 lb dumbell for the kettlebell, I knocked this one in about 17 minutes.

My arms were so numb...I think I have a new favorite workout!

Alex

Subbed 45 lbs

10:25

next time do the 55lbs

M/33/5'9"/180/CFT=830

Subbed a 35# KB 'cause that's all I have.
13:13
For some reason, my back feels like we did 200+ pull ups last week???

Subbed 45 pound DB
Jumping PUs

18:21

#123 Yofi-
I use foam core roller-
http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_CategoryID_E_235
to roll my hams and IT bands. It's like getting a massage and really loosens my legs up.

BackSquats

195 lbs x 3 reps x 10 sets

10:53 w/ a 1 pood KB in boots and utes. Forearms nuked.

Anybody out there have plans for a freestanding pullup bar that would fit in the back yard. I would like to build one that both my kids and I can use.

BWT: 110lbs, F

11:45 as rxd' sub 1 pood

42yom, 212lbs.
11:29

warmed up/cooled down with Pinan 1-5 "tai chi" style.

M/23/162 lbs
11:01 w/ 55 lb dumbbell instead of kb.

All pull up sets unbroken, Broke up the 18 and 15 rep kb sets.

As Rx.......9:08

I'm just starting out in CrossFit while I'm deployed and it's awesome, it hurts SO good. But there are few DB's out here, and I'm still trying to figure out the shipping for a kettle ball. Any ideas to work the same muscle's...Maybe a plate with hand-holds?

15:11 as prescribed, elbow still interfering with pullups

Finished in 12:48. My dumbells only go to 52.5 and I have to do the pull-ups in my garage s ne calluses are looking pretty gnarley. Now i got to go and run. Hey Daniel. You could try using a sandbag, I was deployed a couple times and there were always sandbags or maybe you could getr your hand on an old feul can(8 ounds per gallon).

38/145/m

As rx'd w/#55 DB

8:56

202lb/66"/38yom

16.18.50 as rx'd
subbed 55 lb db swings unbroken
pullups broken, kip still elusive.

45 / 180

used 55# db for kb swings

12:30

Nordy # 146; Thanks, thats a pretty good idea, and your right. There's definitely not a shortage of sandbags floating around here. Improvise and adapt.

Sub:2x25# EZGrip plates lashed together

Swings/PU's (kipping then J=jumping)
21/7+7+7
10+8/6+3+3+2+2+2
10+5/5+2+3(rip)+5
6+3/9J
6/6J
3/3J

12 min as rx'd. also ran 1 mile

7:42 as rx'ed, too many breaks even with OPT in my ear the whole time. Hands and grip were completely smoked halfway through so staying on the bar was the biggest hurdle.

Ok Weibe, let's see how you do with the dumbells.

Pre-5X5 Shoulder Press=88,98,108,113,118
Post-HSPU practice on paralletts, handles and floor.

as rx# 9:57 min
I guess I was faster then I expected to be.
As for the swings, I use a 25kg dumbell. works OK for me.
Again a good movie about the technique. Makes the movement a lot easier to do.
Have fun, Johan

12:38
used 55lb dumbell, all kipping pull-ups
21/21
18/9+9
15/7+5
12/12
9/9
6/6
3/3

so just to be clear this means.
you do 21 reps of the KB swing, and then 21 pullups? and keep proceeding down to 1? or am i mistaken?

thank you.

M/48/5'10"/170

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing SUB 55 LB dumbbell
Pull-ups

11:23

12:23....was kind of laxed on mice-elf. I think I could have done a bit better had I really pushed it.

Had to sub a 45# plate for the KBs (no KB or Dumbbells)

PPPPPPPPPPPPPPPPPPPPPP

25Kg Db sub.

18:23

PPPPPPPPPPPPPPPPPPPPP

--

Sub'd:

jumping pull ups in the last 3 rounds.

41:14

--

12:11
Sub 35lb dumbbell and jumping pull-ups

but then my Marine buddy suggesting following up with Tabata somthing else...

needless to say, I'm done.

37 190
sub db for swings
7:59

Viola
15lb db swings
assisted jumping pu's
8:59

6:52 as rx (american swing)

As rx'd, 9:49.
1/3 cfwu
Time by rounds-
21 - 1:28
18 - 2:00
15 - 2:05
12 - 1:48
9 - 1:15
6 - :49
3 - :21

Pullups were the limiting factor. Swings done with a 55 lb db.

OK, making up the muscle up work out yesterday didn't help with today's pull ups. I got 10 good muscle-ups, then did a combination of jumping muscle-ups, ring pull-up and ring dips.

Today used a 55lb bumbell and kiping pull-ups

11:01

Good workout

7:01

sub'd:
1 pood kettlebell
CF jumping pull up's

did 3 pro-nated kipping pull-up's during CFWU (that's the first for that grip!)

12:14
60# DB
Jumping PU

Daniel #144
Try using ammo cans filled w/ dirt or rocks. Use all you have access to (5.56, 7.62, .50cal, 25mm) so you can have different weigths. Check out the austere work outs in the CF Journal for more good ideas. I have used sandbags in the past, but got real tired of having dirt in my eyes.

CFWU
Subbed ketlebell for 22.5kg dumbell.
Jumped some of the pull ups
10.45

#78, Darrell: Great post. Great to hear about your trip. Don't forget that what you contribute also goes into making CF the unique thing that it is.

M 33/170

cfwu x3 -pu's

used 55lb db
had to sub w/some 100lb pulldowns
no pullup bars available, gym was super busy

made this too easy, should have went heavier.

12:45

will do the real deal next time.
loved this wod

Help-I'm injured. Have yet to recover from shoulder surgery 6 months ago- having now according to my PT developed Rotator Cuff tendonitis. Any thoughts on how to develop stregth and fitness without stressing the shoulder? Right now just doing PT, but this could take up to a year to calm down. Kipping pullups and OH squats are not on the approved list.

modified CWFU x3

WOD using 35lb DB... oops
9:46

cooldown for a few and a quick tabata sequence:
row (?) 8
situp (anchored) 12
pushup 14
4count flutter 16

collapsing in the gym... priceless

Nicole: BW 113
Sub'd 35 lb db
9:23

As rx'ed with 55# db. Watch malfunction so I'm estimating 12-13ish minutes. I smell some serious ME for tomorrow; was yesterday's video a hint? Thanks, Coach! BW:170, Y/A:58

Oops.
Time for #151
26:07

9:24 with 55# dumbbell

CrossFit Alexandria Crew:

All as Rx'd - ladies used 1 pood.

Casey: 9:15
Rudy: 11:20
Christy: 12:10
Lauren: 12:45
Nate: 13:45 (it's hard to get a good time when you're dry heaving)

CrossFit Alexandria Crew:

All as Rx'd - ladies used 1 pood.

Casey: 9:15
Rudy: 11:20
Christy: 12:10
Lauren: 12:45
Nate: 13:45 (it's hard to get a good time when you're dry heaving)

9:21

Threw in an extra round of 1 (ala Linda) and finished in 9:51 with that one added.

No swings were broken; 18, 15, 12 rounds of pull-ups broken in 2.

Followed up with 3 rounds of:

35 push-ups
10 plyo ball full extension sit-ups
7 HSPU (somewhat range limited)
30 seconds on the heavy bag - hands only
3 thunder rolls with 12# ball
30 seconds on bag - feet only

Then a little practice on transitions.

11:29
only one pood
had to sub in jumping pullups, my forearms just couldn't hold me anymore

as Rx'd
9:23
then:
1-1-1-1-1-1
squat clean, push press, push jerk, split jerk
95-115-135-155-175

Indian club warmup with light bell work - joint mobility added after.

As Rx'd : 8:14

Grip held back continuance of pullups

29M/206

Subbed Cybex assisted pullups and started with a 45lb DB, dropped to a 35 at 12, and 25lbs at 9.

finished in 16:30

Started with 1000m row and CFWU without Pullups.

Subbed Cybex assisted pullups and started with a 45lb DB, dropped to a 35 at 12, and 25lbs at 9.

finished in 16:30

Started with 1000m row and CFWU without Pullups.

30yom, 5'11 170#

Using 35lb db - 10:20

Gripbuster!

400 meter run, CFWU x 3 (-pullups, + pushups)

As Rx'd: 10:55

Then went and flipped some tires out back. good finisher.

36 yo M, 220 today

Medium band assistance on the pullups because they still suck.

13:45

6:10 as rx'd

bwt-165

pre-shoulder press 5x5 - 113,118,123,128,133(4)
post-hspu practice - parallettes,handles and floor

cfwux3
pre-shoulder press 5x5, 93,103,108,113,118,123x2
wod as rx'd-7:59
post-hand stand holds & hspu
parallettes-3x30sec
handles-3 negatives+30sec holdX3
ground-3x6reps

18/M/185

as rx'd 11:15

What does CFWU mean?

CFWU = cross fit warm up

CFWU x 3

used 55 lb db: 11.55

morning 4 mile run in 28:03
WOD 7:49

subed broken sets of jumping/regular pullups after second set. Followed up with mini arm workout

46/M/195
sub'd...70#db....8:53

5:06 as rx'd

30/M/200

Bike to gym

CFWU x 3 (2 sets of pullups)

As rx'd 13:46

Thanks Tony for the link and for giving us mere mortals the hope of achieving similar goals

Notes: Official 5K time was 21:00. Not great, but better than in H.S. and pretty awesome for running that distance only twice in 2 months. It still takes some effort for me to move 200 pounds of bacon

3 pints of strong beer is not a good way to load up on carbs

The workouts are getting harder: less time required to recover = fewer broken sets = more work = more fun

as rx'd 9:28

12:01

12:01

Bingo-
Thanks for sharing about your trip to the mothership.

Subs-
35 lb DB swings
jumping pullups

Time- 12:40

Small breaks in the pullups. I really enjoy the workouts that count down in rounds.
Thanks Coach!

Afterwards I was going to do some yard work, but my neighbor called me over to help kill a 2 foot long water moccasin that was in her pond. After we hunted for it for 1/2 hour, she shot it and then we buried it and set the pond back to order. Yard work will have to wait for tomorrow.

Kate

10:12 as rx'd
thanks to OPT,AFT and Rob C who pushed me. swings unbroken but chins slow.
pre: cfwu x 3/bwu x 2
5x5 shoulder presses-finished at 108(3)
post: hspu practice parallettes/push up bars/floor
negative only on parallettes, 1 rep on push up bars and 10/6 from floor

As rx':d

10:16

The wording on todays WOD is a little strange to me. Should it be 21-18-15-12-9-6-3 or 3 rounds??? Please clarify.

32/5'11"/193

As rx'd:

15:15

Male 31 years 175lbs
CFWU x 2
21-18-15-12-9-6- and 3 rep rounds of:
45lbs Kettlebell swing
Pull-ups

14:20

sub 55# db
19:48

32 yom/220#

55# DB swings
jumping pull ups

23 min

Tim:

10:30 as rx'ed.

My grip was failing on the pullups long before I would normally have come off. Damned commie bells.

Male/170#/ 24 yo

Recovering from an effed-up knee.

As Rx'd
14:20

Ran 1mi for time at track: 6:42 PR, then grocery shopping, then this WOD (BW 128)

35# DB/kipping pulls

10:14; I think I need to up the weight on my DB but oh how I wish I had a 1pd and 1.5pd KB. Maybe soon...

First off i would like to announce that my older brother and some friends back home in Winchester IL just started crossfit last week. Can't wait for finals to finish and get back home so i'm not the only one getting weird looks in the gym.

22yom/6'2"/218 lbs

as rx'd but with 55# dumbbell instead

14:28
had a lot of trouble with grip (humid, sweaty, powder coated pull-up bar, no chalk). A humbling experience no the less, especially after a long... weekend.

I GOT A FEVER, AND THE ONLY PRESCRIPTION... IS MORE KETTLEBELL!!!

10:19

44/m/72"/185

Took me 27:01; I did the reps as perscribed, but increased the weight 5 lbs on each set of the kettlebell (subbed with dumb bells) swings until I got to 70 lbs. I struggled on my last 2 sets of pullups because of this, and my upper body is smoked.

All in all, it was a good workout.

47 yom/6'0"/205 lbs.
@ DCPP f.f., 1230 today; CFWU x 2 10 reps
sub 55-lb dumbell
9:41.07

M/31/6'0/193

21-18-15-12-9-6- and 3 rep rounds of:
55lbs dumbell swings
Pull-ups

Time: 10:20

Shoulders are fried!!!!

M/31/6'0/193

21-18-15-12-9-6- and 3 rep rounds of:
55lbs bumbell swings
Pull-ups

Time: 10:20

Shoulders are fried!!!

Wt: 210#

Subbed 55# DB, Ring Pullups

20:25

Pullups were a mix of strict, kipping, and jumping. The rings added some extra difficulty. All swinging sets unbroken.

28 yom, 190 lbs
55 lb dumbbell subbed for kettlebell
15:40

15'54 with a 55lb dumb bell. 2nd WOD since 8 day break 1st on day of issue.

37yo M 192lbs

WOD as Rx

8:40

I did 60 MUs instead as today is my 59th birthday... one for each year & one to "grow " on.
It took a little longer than I had planned.. I was @ 30 in about 13 mins ... 50 in 30 mins then finished up @ about 40:43 for all 60 . I'll try to do todays WOD later in the week.

I did 60 MUs instead as today is my 59th birthday... one for each year & one to "grow " on.
It took a little longer than I had planned.. I was @ 30 in about 13 mins ... 50 in 30 mins then finished up @ about 40:43 for all 60 . I'll try to do todays WOD later in the week.

41yom / 152

CFWU x3 x12
WOD 21-18-15-12-9-6-3 rep rounds of:
55lbs bumbbell swings
Pull-ups

Time: 14:45

CFWU x 3
32 minutes as Rx. Would have bene shorter, but Wake Forest football coach made us take our rings off his uprights.

26M
145

CFWU x 3 - pullups

WOD subbed 55lb dumbbell
10:16

should add about 2 min to that but I caught a run in the middle and didn't get back for 20min so i was rested again.

28/M/185
CFWUx3-pull-ups
50%--jury's still out about hernia. Ultrasound tomorrow.
25# db swing
jumping pull-ups
10:31

Pat
as rx'd in 6:55

Thomi
band assist pullups
8kg kettlebell
10:16

44/176

As rx'd: 8:07

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

30lb dumbbell swing: 21-18-15-12-9-6-3
Pull-ups: 21-18-15-12-9-6-3
Time: 18:14
All but last two sets of pull ups broken.

CFWU X 3

WOD
12:09

DJ I'll beat you someday!

47/165
13:15 with a 55lb db.

152 lbs/m/20y

9:22 - sub 55 lbs dumb bell beause my stupid gym won't get KB.

Anyone have a good stretch to stretch the muscles used for the KB swing...I know my lower back will hurt tom.

#220 Dave K-
Happy Birthday! That's a pretty cool way to celebrate.

Kate

schedule screwed up. Had to do this at home in between running kids to piano practice. Only had a 50# dumbbell.

As Rx'd: 10:18

My back blew up real nice!

CFWU-pu x3
had to sub a 16kg kb
17:25
broken sets on all pu, added some one arm snatches, and clean&presses w/ the kb after it was all over.

21-18-15-12-9-6- and 3 rep rounds of: 55lb dumbbell swing, Pullups

Scaled as follows:
35lb DB swing, 50lb Gravitron assist PU

Time: 19:02

As Rx'd but with a pull-up assist machine to complete the balance of the pull-ups when I hit failure.

31/m/190
15:48

9:24 with 1 pood

Annie... that's awesome!

good work out but too easy...
i did 21-18-15-12-9-8-7-6-5-4-3-2-1 in 17 min.
followed by 5 sets of 225 lbs deadlift/flat bench press till failure mixed with 1 min rowing machine/60lbs biceps curls till failure. finished with 2mile run 8 min/mile.i weigh 180lbs not bad for monday after heavy drinking this past weekend
hahah have fun

good work out but too easy...
i did 21-18-15-12-9-8-7-6-5-4-3-2-1 in 17 min.
followed by 5 sets of 225 lbs deadlift/flat bench press till failure mixed with 1 min rowing machine/60lbs biceps curls till failure. finished with 2mile run 8 min/mile.i weigh 180lbs not bad for monday after heavy drinking this past weekend
hahah have fun

good work out but too easy...
i did 21-18-15-12-9-8-7-6-5-4-3-2-1 in 17 min.
followed by 5 sets of 225 lbs deadlift/flat bench press till failure mixed with 1 min rowing machine/60lbs biceps curls till failure. finished with 2mile run 8 min/mile.i weigh 180lbs not bad for monday after heavy drinking this past weekend
hahah have fun

good work out but too easy...
i did 21-18-15-12-9-8-7-6-5-4-3-2-1 in 17 min.
followed by 5 sets of 225 lbs deadlift/flat bench press till failure mixed with 1 min rowing machine/60lbs biceps curls till failure. finished with 2mile run 8 min/mile.i weigh 180lbs not bad for monday after heavy drinking this past weekend
hahah have fun

J: As Rx'd 7:10

18:45 as rx'd

Great workout, my forearms were burning.
I did the reps as prescribed but subbed a 20lb. dumbell for the kettlebell and I did jumping pull ups.
12:10

Good stuff! Thanks!

31 yom 196 lbs
500m row 1:40
CFWU x 3 (no pull-ups)
Used 40lb DB throughout...no KB's (yet)
Assisted pull-ups throughout cuz I'm still working on my kipping form, right now it resembles some type of grand mal seizure while hanging from the chin up bar.

14:13...this WOD is awesome!!

Cooled down watching Coach and the rest of the crew run the troops through fight gone bad here in Gagetown...

25/m/165

10:51 as rx'd.

run 4.2 mi
WOD 20kg kb 10:20
wait a few hours and
1.5 hours MCMAP inc. sand bag drills and grappling
can't wait until tomorrow!

Sub 45Lb dumbbells 22 Min.

22:30 - because some gals who had no business being near a pull-up bar kept stepping into the one I was using..meaning I had to do the DB swings in 1 area and run to the other...and then someone would be on that bar. Very frustrating.

So I ran a mile after to add to the running I was already doing.

rx'd. 13:45

As prescribed 9:47. Focused on KB swing technique and it made it a lot easier. First set was unbroken.

Tariq

bwt:147
cfwux3 -25 pullups

55lb DB-swings
Kipping pullups
11:05

Finished with 31x95lb OHS (to make up for the last workout) and 5x1x135lb cleans

I'm a first timer, and this TORE ME UP! It took me around 15 minutes. I am glad that one of my superiors told me about this website!

I'm a first timer, and this TORE ME UP! It took me around 15 minutes. I am glad that one of my superiors told me about this website!

Hey-

48/M/200

WOD: 23:02

Ring pullups - fugly!

-K

27yo 200lbs

CFWUx3

12:13 as rx'd (55lb db)

CFWUx2
light walk

Neil(49) & Ellie(52)

Neil

Lunchtime session

1000mtr row + CFWU + practice movements

Clean, push press, push jerk, split jerk
10 sets X 1 rep of each 70# building up to 125#
Felt as though I'm beginning to get a bit more comfortable with the clean technique. Still plenty of room for improvement.

Evening session

Warm up/practice movements

Used 55# disc with built in handle for swings
Heavy pulldowns instead of pullups
16.46

Ellie

X/trainer 5 mins + CFWU + practice movements

Used 33# disc with built in handle for swings
Kipping pullups
11.01

46yom 165#
55#db swings
9:45
18&15 db swings broken
18/15/12/9/6 pullups broken

CFWUx3, - pull ups

10:18

35# plate (it has a handle and I found it much easier to grab / swing than the DB which I was getting an awkward grip on it).
Asst pull ups on gravitron

Got half way through and did a number on ripping two calluses open. It looked much like the girl in the video a few days ago. I was half horrified and half gratified. My hands are pretty much shredded. Some days the WOD’s make me feel like “Lady Rambo”. Ha ha

Val S- rock on for Friday’s kipping pull ups! That is soo cool and I can’t wait till I can say I did that!!! Rock on girl!!

Erin

7:37

35/M/205
15:50:48

33/F/138
31#
16:00:56

m/37/6ft/175

didn't have a kettle bell so i used a 5 gallon water bottle almost full (probably around 40 lbs.)

time: 16:55

17:25

did some yoga over lunch
CFWU x2
subbed 45# dumbell
13:55
4x5 knees to elbows

21:49....too much Cuervo this weekend

17:23 (sub 1 pood)

M/29/6'6"/282

Subbed 55# db and jumping pullups.

12:32

33M / 185# / CF #85 / CFT 795

"Helen" with my TACP flight. I finally convinced the squadron to allow me to post weekly "Fitness Challenges"

My score 00:11::53pr

I was 2nd to Trey Bruner 00:10::57

I think they liked it! Next week will be the Lunge_Burpee WOD!!

age 40
bwt 210#
time 14:52
used a 65# dumbell instead of a kettle-bell.
to me, this is one of the hardest workouts under 20 minutes that we do.

BW 58kg

17.5kg DB swings
JPUs

12:07

roasted forearms

Subbed 55lb DB Swings
Otherwise as Rx'd
Time: 8:18

Adc
11.31
sort of Rxed
21-18-15-13-11-9-6-3 reps
24kg KB Swings
Kippers

Dian
13.15
21-18-15-13-11-9-6-3 reps of
12kg KB Swing
20kg Lat Pull Down

Don't know why just wrote the reps down wrong!! DOH!!

John
20min for Rds
9Rds
20kg HSC
Kppers

Subbed 45lb DB Swings
13:43

3 CfWU 15
55 lb db, jumping
15 min

CFWU x 2

12:37 as Rxd (55lb DB swings)

As Rx'd

11:56

20:00
subbed 35# DB.
weakness-pullups. Done with broken sets of 2's & 3's.

as rx'd, 9:00.

Steve
50lb dumbell, 50lb assist pu
10:57

Sarah
35lb dumbell, 90lb assist pu
19:35

1 mile run PR: 7:09....just missed one of my 2007 goals of finally running a mile in under 7 minutes. I still had quite a bit left at the end' I should have pushed a little harder a little sooner. Like kettlebell sport, it's all about pacing. 59 degrees with a 16 mph wind.

23M/165lb/Rehabbing ankle injury
Subbed 40# DB
Otherwise as Rx'd
13:14

12:40 as rx'd (but chinup grip)

Not used to swinging to overhead, but did it for comparisons sake.

Not the lung burner I expected, I assume that would change when pullups cxould all be done unbroken

28/F/105#

CFWUx2- pull-ups, dips
Burgener WU

10:15

30# db, kipping pull-ups

pre WOD: 3 mile interval running on treadmill

53# DARC swings to normal height; no interest in dicking up my back with pointless swing height.

12:28

27/m/215
Just bought my first kettlebell yesterday. Only 1 pood, used it anyways.
Pullups done on rings.
12:49
followed with:
2000m row
5 min. speedrope
5 min. heavy bag work

11:09, 55# db sub. tried not to use arms in the swing and I think it helped.

easing back in after 3 months off
21,15,9,3 with 50 lb KB
10:47

As Rx'd

21:44- I probably could have gone faster, I'm still testing the waters a bit to see how to pace myself.

The pulls and swings absolutely killed my grip though...

26F/5'7"/122lbs

22:14
12 kg Kettlebell
Pull-ups (dead hang and then smallest band assisted)

10:49
Pull-ups were slow.

1/3 mile run to gym

As rx'd, 14:20

21, 18, 15, 12, 9, 6, 3 of Kettle bell and pull ups. I had to sub a 1 1/2 pood with a 55lb DB.

time was 9:40

That was a good work out, smoked me pretty good!!

26.29

mostly jumping pullups

45lb dumbbell swings until last 2 rounds, then 55lb

21-18-15-12-9-6-3
1 pood kettlebell
pull-ups
situps (just for fun!)

15:30

CFU the workout as rx'd 10:20

BWT:165
:22::33
Shared the Kettlrbell, so my time could have been better

Where is a good place to purchase a Kettlebell, do they sell them at academy and stuff?

What do I do if I don't have and can't get a hold of a kettlebell? Also, how do I know how many lbs to use?

What do I do if I don't have and can't get a hold of a kettlebell? Also, how do I know how many lbs to use?

What do I do if I don't have and can't get a hold of a kettlebell? Also, how do I know how many lbs to use?

I've been following Rippetoe's novice program and throwing a metcon in once in a while.

As Rx'd: 16:06.

0:53/1:59/1:26/1:21/1:04/0:34/0:24 - kbell swings
2:06/1:35/1:29/1:11/1:01/0:41/0:15 - pullups

Despite my best efforts it left me with two ripped callouses. One at the base of each ring finger.

woops ... sorry for posting so many times ....

Warm Up.

As rx'ed w/55 lb dumbell.

Less than stellar 12:22.

This WOD looks very fun. After catching up to all the videos, I am thankful for the production of the video the day of the WOD. For example, Annie's KB Swing demo taught me to pull the weight back down which in turn helped with generating more power to keep hitting the top position consistently. I also have a name for the KB swings I have been doing all this time- Russian KB Swings.

55 y.o. 156lb 5'10

14:01. Used 50lb dumb bell.

took 5 days off(more or less) felt great-pullups much stronger and unbroken, better stamina on kb swings too
sub 55 # db-held by one end
14:15

highly recommend, as others have to take a few days off after 12 weeks-maybe after 11-was fried that last week.
hey #196-sub 6 minutes!!!! can't even dream of it.

40YOM, 160

sub 45lb dumbell
recovering from a cold
3-2-1 GO!

17:00

M/26/194

22:40

Subbed 2x25lbs plates put together for swings as I don't have any dumbells or kettlebells yet.

Took it easy today as my shoulder still feels weird and I didn't want to overdo it. At least my left knee isn't showing any problems anymore.

Finished off with a short run, maybe 1 1/2 miles with the dog.

bw:110

12kg (1 pood still too heavy for me)
jumping kip pull ups
whew....

ths morning row 1k

30/m/5'11"/185

Used a 55lb dumbbell, otherwise as rx'd:
14:38

23 yom 185#
16:46min
65# db

Ive been doing crossfit for about two weeks now, and i was wondering how long it has taken people to build up to doing sets of 20 pu's without kipping?

So humbling to be able to squat and dead over 4 bills and not be able to do more than 12 pu's in a row.

On a side note, i bought some rings and those things are devilishly awesome. Happy Crossfiting

Neil 22:53
James: Recovering from the beer fest.

18:18 as rx'd.

I think I'm going to easy on myself.

Sub'd 35lb barbell plate and lat pulldown w/110 lbs.

Forearms are dead, but finished 10:20. Yup, definitely going to easy.......

5'10 175 lbs

13:22, as rx'd, used 55lb dumbell and did pullups on rings.

KB swings all unbroken but ring pullups killed me.

M/6'2"/197lbs/30yo

12:02

42/m/168

AS Rx:

10:32, jumping PU at end

12:37 w/ 55lb db and ring pullups

56/M/195 17:26 as Rx'ed

46/F/125 19:20 w/ 25lb. dumbell

d - 28m/170

9:10 (55# db)

j - 33f/120

16:00 (35# db)

33 yo 6'1" 170lbs

As Rx'd 9:36 (21 pu unbroken - tied PR)

Brent, try putting a set of 11 pull up style exercises (Pull ups/Chin Ups/Wide Grip Pull ups/Neutral Grip Pulls Ups....switch it up each day) at the beginning and end of each of your workouts for a week or 2. When you feel ready, move up to 12, and then 13 and so on. You'll get there.

33 y/o 185lbs
14:38
32kg Kbell
Would have been faster but had to jump a fence between sets to get to the pull up bar.

Sub'd 55lb db
19:18

20/M/175 Lbs

As Rx'd: 28:42. CF Swings, kipping PUs, many broken sets.

I'm so mad that I can't do this today... my shoulder is still screwed up from a few days ago so I need to take a few more days off... argh!

26m 183#

13.12m

subbed 105# wide grip pulldowns for pu's - bad elbow
55#db swing

28/M/195/6'1"

8:25 as rx'd.

CFWU (went lite on PUs b/c of WOD)

17:40

sub'd 40lb swings (people either using other weights or they were mysteriously missing...)

40 lb. dumbbell
jumping pullups

20:57

Thanks Erin #261. It was very exciting...ugly but exciting, nonetheless!! Unfortunately I am paying the price!!!
My shoulders, ribcage, and abs were screaming at my brain during today's workout!!

10:13
25# dumbbell for swings
Had big ideas and high hopes, but pull-ups were all 40# assisted on gravitron :(

This weaning process may take a while!

Never thought I would say this but I hope tomorrow's workout is a run!

#314 Brent - my 3 cents:

I do as many strict pull-ups (dead-hang to chest) during the three rounds of my warm-up. I haven't done them the past week since we've done them EVERY DAY IN OUR WOD's!! But usually I do. I've always been decent at pull-ups, but I've definitely gotten better in just a month and a half of Xfitting.

And another things to realize (which I didn't for my first few weeks on CrossFit) is that you should be doing kipping pull-ups during the WOD's - unless noted... It's a powerful movement.

11;29

26yom, 175#

11:14,as Rx'd.

M/26/205

Subbed 2 25# plates for kettle ball

mostly jumping pullups

11:00

Haven't posted anything in ages as I always seem to be a day or two off the WOD and often make up my own, but my daily schedule has shifted and I'm going to try to be consistent about doing my WOD after my martial arts class. All the recent videos have been an inspiration and full of motivation, so Thank You Coach and crew.

Warm up: 1 hr Tae Kwon Do kicking and forms, then CFWU x 3 (- pullups)

Subbed 25 lb dumbbell (which turned out to be way too light) and assisted kind-of-kipping pullups (green band; time 17:03.

Added .75 mile run (more of a jog really) afterwards.

Nice to see you back in "print" Treelizard!
Thank you Bingo for the commentary on your trip, and congratulations #222 Dave K on your birthday celebration.

update: tip of my thumb is still tingling

cfwu(15)x3, -pull ups

only had 1 pood kb
11 minutes, possibly could have been faster if i didnt have to wait for the pull up bar

anna
subbed 20lb weight for kb
18 minutes

11:50 as Rx'd 52# DB sub, 1st time for this WOD

First WOD in my garage. My rubber plates are in the mail! 21:42 as rx'd w/55# db. Most pull ups ever w/o jumping.

24.00 of hell... as rxed

Reps as rx'd -

subb'd 1 pood kbell

18:16

Theresa
1 pood and jumping pull ups - 13:14

Mark
as rx'd 12:18

43yr 200

Completed in 12:40

sasasasaasasasasasasaaasasasasasasasasasa

CFWU--3x15

40# (last 2 45#)
pushups assisted 21:00

abs 25/25/25/25
shoulder ball 2x12

Wow, this one was tougher than I thought. Kettleball swings really tired me out!

m/30/155

22:00!!!

I can't believe I took so long! My heart was beating so hard my chest shook! I can't wait until I start kicking butt on the WODs! I shall prevail! If only I had a sub 20 time, I'd feel better.

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing (Subbed 50#DB)
Pull-ups (broken)

Time: 25 minutes

First real CF workout since hip resurfacing surgery 2/28. Still have a lot of activity restrictions that will prevent me from doing most workouts, but this workout fit within the restrictions, so I'm psyched even though I'm not in very good pullup shape because of the layoff.

F/130/29yo
21-18-15-12-9-6-3
35lb DB swings
jumping pull-ups
time = 12:28

11:08

Should have noted that all activity restrictions come off 8/28, allowing me to rejoin the active CF community then. Can't wait!

34/M/185
5KM run

WOD
50LBS DB Swings

17:50

M/165/29yo
As RX'd
10:55

Gotta love them blood blister/calluses!

24/M/252

CFWUx1
WOD as rx'd 23:34
CFWU(CD)x1

Many kipping and jump pull-ups in broken sets but always started each set with as many strict as could be done. 55lb. DB Swings, all swings unbroken.

#222 Dave K

Happy Birthday, and nice work!

15:45 50lb DB long long day before I trained. Will do better next. Still felt massively good!

Hey I was wondering what CFT stands for and how you determine the number associate with it?

23M 6' 173

11:01

Thanks Cynthia. :-) I've just been trying to get my #s up before I get back into CF'ing, and I'm close to being able to add some more metcon back in... I just need 25 lbs more (X 5) for my OS and front squat and 10 lbs more (5 reps) on my back squat and then I'll be back. I miss doing the WODs!!! (and the kick a$$ music! ;)

Happy birthday Dave!

Age 51/BW 240#
subbed 55# DB swings, and jumping pullups (13:43). This is a good one!

90 degrees/subbed 40Lb dumbell

12:40

as rx'd 12:17

as rx'd 12:17

CFWU x 3

WOD:

21-18-15-12-9-6-3 Rep Rounds of:

52# Dumbbell Swings(criss-crossed a 40# and a 12# dumbbell together)
Pullups(strict)

20:10

As written... 8:09

60# DB

Otherwise as RX'd, 19 even with a bleeding hand

I'm getting sick, but I felt energetic enough to attempt a workout. CFWU x 2 minus chin-ups went well, but when I tried the WOD, I tanked right off the bat. I could barely manage one chin in the first round. Oh well.

Hello,

The 4 muskateer prayers were answered!!!!
All the crazie canuck's were back at it full force..

Basem,
55# dumbell swings
Pull ups off smith machine (found a use for it lol)
9:45
Mark
55# dumbell swings
Jumping pull ups (sets broken at first)
9:36
Radi
35# dumbell swings
Pull ups on smith machine
8:50 (crazy!!!)
Todd
35# dumbell swings
Jumping pull ups
8:35 (double crazy!!!)

Just goes to show what happens when the magic is together... waiting to build our "outdoor" forum for our WOD's!

Energy is like a good pair of jeans... no matter how old or worn they get the job always gets done!

Mark et all

WOD as rx'd- 9:51 w/ dumbells

24/m/180

14:09 - First WOD after about 2 weeks off sick. Used just 1 pood.

Done-ski! Had to break up the first 2 rounds of p/u into 3 sets, finished the next 2 rounds with 2 sets, knocked out the remainder. Good form and lots of pain!

Didn't have a time. LVAC (the gym) made me take my kettlebell and go play somewhere else. Couldn't even use my own jump rope! Maybe they don't want people finding out about how much of a BAMF you can become with CF...

45M/235

As rx'd - broken sets of pullups, no assist.
Time = 13:57

40yom, 72", 200pds

WOD as rx'd - 34:32.

Warm up
500 M Row
110# OHS X 20

Wearing a 25# weight vest
21-15-9
110# Thrusters
Pull ups

8:50

9:55, as RXed.

Used a dumbbell instead of a KB for the swings. Those things are much more uncomfortable to swing with then KBs are. All swings unbroken, pull-ups typically broken into 2-3 sets after the first round.

bw 167 age 38
DB swings 1 pood 35#
pull ups broken
17:05

14.22 as rxed

Used 40 pounds instead

20 male 180 lbs

20:36

-Rob

Used 40 lbs instead

20 male 180#

CFWUx3 25 incline situp instead
20:36

-Rob

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

11:25

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

45/145
CFWU with dips at 10 and pullups at a mere 3.

WOD
Almost as Rx'd - mid sets of pullups were broken
14:25

M/31/193

Traveling at hotel fitness room.

45# db swings
45# db hang squat clean
Reps as rxed
17 mins

Sub 25# plate for swings
Jumping Pullups
15:22

45 lb db swings

23:30

K!NGS-K!NGS-K!NGS-

Kalani Ng
bwt=195
as rx'd(subbed 55lb DB)=9:50

Kekoa Ng
bwt=230
16:36

K!NGS-K!NGS-K!NGS

m/39/200
8:28 sub'd 55lb db for kb. pullups not kipping but not dead hang - more like the frog kick ones :)

40/m/200
13:54 sub'd 55lb db
pull ups on rings

31/M/85kg/183cm

Brand X Scaled
15-12-9-6-3 reps
17.5kg D/Bell Swings
Pullups (1st 10 of 1st set strict, rest jumping)
7.40min

31/M/85kg/183cm

Brand X Scaled
15-12-9-6-3 reps
17.5kg D/Bell Swings
Pullups (1st 10 of 1st set strict, rest jumping)
7.40min

42yom/160

as rx'd

15:10

33 / M / 184

17:59

w 50# dbell

27m/195#

jumprope 3 mins., some madeup mobility drills, need to get magnificent mobility dvd.

subbed 35lb db swings

18:05

Age: 37
B.W: 160
CFWU x 3
WOD: 6:58 as rx'd

13:30

m 34 bw 160

As rx, 12:54. By eliminating the run and doing KB swings and pullups, I'll call this one Mt. Helen.

8:58 as req'd

M 30, 5'10", 174.5#

used 45# dbell for KB swings and pullups jumping.

11:31.

combo of saturdays and todays wod

200m run
12 kettle bells 45lbs
12 oh squat45lbs
200m run
12 pullups
12 pushups

5 rounds

12:32

18 minutes and change. wouldn't let me post comments yesterday so updating it today.

pullups broken and assisted with various amounts. No good place for jumping or kipping pullups in gym so stuck with gravitron thing.

swings done with 55lb dumbbell. otherwise as rxd.

M/45/6'/220

Used 50 lb db and gravitron (had to wait twice for pullups--grrr...)

17:50

18:49 as RX - dead hang pull ups

as rx'd

11:22

Used a really fat pull up bar at my gym which made gripping a little tough.

11/8/5/3/1 negative pullups
11/8/5/3/1 27.5# swings

Trying to get the basics down and build some strength before I attempt a full blown CF workout.

Love the site.

9:47

warmed up with shoulder exercises

35#DB for KBS and all kipping pull-ups (first time in a while due to shoulder pain, very minimal pain this morning)
17:54

13:50

BW = 166 lbs

40lbs
Completely lost track of time. I need a pull up bar at home. Just frustrating to have to waste time trying to find space between the "mirror" guys and cable warriors.

Jeff-57# KBS- 7:38 KBS unbroken
Charity-37# KBS- 8:53 KBS unbroken

used 55 lb. dumbell. with pull-ups.
21-18-15-12-9-6-3

10:20

Killer workout!

31yo/M/190# Houston

15:18 - had to sub 70# DB as it was the only thing available. Kipping to jumping PU's.

Also had an unwanted 15min break due to our pumper catching a run in the middle of the wod...happens every time!!!

14:55

my pullups are the constant bottleneck... should i try doing some with weight or stick to the wods?

CFWUx2 (no PUs, late after AA baseball practice)
13:25

55# db

15:34

grip was limiting factor in final third

9:11

Subbed 40lb. (2 X 10lb. dumbells duct taped to my wall ball) Was all I had.

23/m/153lb
Used 55# DB - 8:21
ripped off a callus when kipping! woo

As rxd 9:47

A day late (done after Tuesday's WOD):

21-18-15-12-9-6- and 3 rep rounds of: Dumbell swings (substituted 16kg / 35lb dumbell for 55lb kettlebell)
Pull-ups (used 25kg assist on the assisted pull-up machine – sets broken)

15:30

We are stepping back into the main page WOD slowly after some time off. We started at 15 and worked our way down.

Chris 3:45 (1 pood)
Julie 4:25 (jumping pull-ups, .5 pood)

We should have started at 18.

14:55

my pullups are the constant bottleneck... should i try doing some with weight or stick to the wods?

9:51, had to use 50lb dumbell.

20 yom 194lbs
Luckily i ordered a few more kb's last week but too bad they did not come in. So i tried to "tie" a 25lb plate to my 1pood kb but that only lasted for the first set so i then just did single arm kb swings with the 1 pood and did the Rx on each arm, it slowed things down but deffinately made it difficult.
16:27

13:45 w/ 45# KB
in the sinks

WOD Scaled 50%
12kg DB
Pull up subs

11.06

Age - 32
Ht - 68"
Wt - 210# (14.7%)

WOD - 21, 18, 15, 12, 9, 6, 3 of 55# dumbbell swings, jumping pull-ups

Total - 11:40 (178 hr avg)

7:06 as rxd

29/145#

Used 43#DB.

19:45. Slow, but all pullups were real, if mostly singles and doubles.

did this one at CFSD yesterday...

10:45

Subbed 1 pood for 35#

23:38

Jumping pullups, etc.

22/m/168#

16:30

subbed jumping pullups as necessary

ww
22/m/170#

18:20

35# and jumping pullups as necessary

18:52

I like this one.

age 31 bwt 240
55lb db swing
kipped pu's
21-18-15-12-9-6-3
time 19:38

1 1/2 basketball court sprint 10secs w/ 15 secs to return to baseline before restart
cycle of 25 (40 second break at 15)

16:10.

I forgot to mention, one of the guys in my gym asked me, about the swings: what happens if you lose your grip? It seemed like a funny question to me. I answered "I don't know, I never have.".

as RX'd in 14:38. I thought it would take me half an hour. Pullups broken but not as badly as before. All reps full ROM.

As rx'd w/ jumping pull-ups w/55 lb dumbell

11:40

new booter FF
w/40 lb dumbell

22:56

KB swing with 45# db.

18:47.

31/m/205
55lb dumbell

15:34

39yom/195

55lb db for kettleball

20mns

gotta learn to kip...

cfwu x 3

30 min.
swings done with a 27.5 lb db in each hand. Alternated rounds of inside the legs and outside the legs. These were not a problem, but my pullups really sucked today, and I ended up having to do mini sets of three to complete everything. This was further slowed by my bar breaking and having to finish them on a door frame. Great workout, but it will be better when I can kip like the guys in the videos.

26/220

12:21

used 55lb db, did ring pu's - slowed me down...

26/M/220#
Started CrossFit about a month ago. Work FT nights, so crank out a WOD before going to sleep.
18 mins (time to get a stopwatch)
21-18-15-12-9-6-3
50# KB swing w/ DBs
Kipps (funky chickens :) broken up with 6 reps max or so, changing grip (0, 90, 180)
First time 'following along' with WODs
Crossfit is the best. Worked out for a while before starting and crossfit kicks my butt! I love it! Thanks

CFWUx2
WOD as rx'd
16:40

CFWUx2
WOD as rx'd
16:40

cfwux3 - pullups
as rx'd (55# db)
14:07
smoked

36/m/171.5/5'4"

CFWUx3(- pullups)
many of the pull-ups were kipped
subbed 55#db

11:34

25yrs/140lbs

55# DB

About 30 minutes. Sets unbroken, stopped to catch my breath between each. Not sure why I'm so much slower than everyone else posting...

Nice Annie. The song fit perfectly.

Short on time and pullups degenerated to singles really fast, so I cut it to 21-15-9 reps in 10:54.

BW 190, used 44 lb. kettlebell.

37 m 5-9 185
As Rx'd
8:38

14:57

40/163
as rx'd
11.49

as rx'd + plus pushups

15:25

was a bit slow as was sick yesterday

As rx'ed

14:07

New pullup bar is very thick and grip problems slowed time

17:34
pu slowed me down

17:56. Subbed 55lb dumbell swings for kettleball.

M/43/074/202

~13 mins - good one for the commercial gym I'm using now. Got a little pukie in the middle - but this was the strongest effort since I've been back. Lost 10 pounds, lots of strength with GI bug

humbling w/o
55 db/kip pull-ups
16:12
kip still sucks

Had to modify this significantly as I did it in a group as an introductory CF workout.
25-20-15-10-5 Swings and pushups. Upped the swings to 70 lb DB - 6:05

CFWU x3 (minus pullups)

All jumping pull ups after initial 21.

17 mins.

21:00 as rx'd

My bad I meant 9:34 as rx'd. 21 min for the overhead squat/400m run workout.

18:53

48 yom/150#

Catching up after missing Monday.

Sub 55# db, otherwise as rx'd, with lots of broken sets after first round, until down to last few.

10:42

M31/212

12:45
Subbed 55# DB, and jumped most of the pull ups.
No breaks.

subbed dumbbell for kettlebell,

17 minutes

43:00 minutes
subbed 20-25 pound dumbell
80lb counter weight on pullups

5'10"
180/39

not rx'd workout. 21, 15, 12, 9, 6, 3
Rick M

Matt:
5'8"
150/23

14:20? With 50# db

Brian:
19:52 with 45# db

Correction, for me (matt) it was an even 15:00. I was out of it after that & forgot what my time was.

21 yo m/170 lbs.

11 min. flat w/ 55 lb. dumbell

feeling sluggish today

I used:

12kg kettlebell
pull-ups with green medium band assist

17:37

M/32/170

Subbed dumbell.

9:59

-Performed on 5/2, coming back from illness, catching up, did two WODs
-WU: joint mobility, samson stretch, 10 OHS, BE, SU, dips
-WOD 1: 21-15-9 of 55# DB swings + pullups
Time: 12:20
-Short rest, did 3x10 straight leg raises
-WOD 2: 7x3 push press ME (115-115-115-125-125-130-130)

Sorry, not 21-15-9. Did it as rx'd (21-18-15-12-9-6-3)

16:55 as written
swings unbroken, pull-ups badly broken, a mixture of DH and jumps

21-18-15-12-9-6- and 3 rep rounds of:
45# dumbbell swing
Pull-ups (approx 1/3 were jumping, the rest full)

time - 15:18

19:37 w/ 55 lb db. 10 min ellip wu 17/17. hr avg 132, hr max 170.

Finally got around to doin'er

13:58 as Rx'd
AvgHR 152 MaxHR 173
Grew 3 massive blisters on left after right hand had healed... grrreat!!!

subbed/scaled 50# db.
17:30

Modified CFWU x 3
10 x 45# ohs
10 x lunge walk
10 x incline sit-up
10 x back-extension
10 x push-up

21-18-15-12-9-6- and 3 rep rounds of:
55# Dumbbell swing
Pull-ups

Total time = 16:45.

As rx'd 17:25

144lbs/30yoa

modified CFWU x 3

subbed 55lb DB for KB

21-18-15-12-9-6-3 of:
55 BD swings
pull-ups (kipping overhand)

9:10

All swings UNBROKEN except 2nd set (13,5)
All Pull-ups BROKEN except 1st set

55lb Dumbell 13:26

Erin: 40lb weight, 16:00

9.40 as rx'd (55lb db).

Everything I've read (artofstrength.com, Pavel Tsatsouline) about the KB swing is NOT to swing above shoulder level.

36/M/200

CFWUx3 (5 reps on PU)

As Rx'd - 55lb DB

16:08.43

Some sets broken, but this was a good one, especially after the OHS yesterday!

sub'd 45 lb on kettlebells
15:32

26yom/68kg

as rx'd

7.41

7'38" as RX'd

as rx'd

20y/o male 210#

time of 13:00

--------------------------------------------

for dave henman

time of 18:00

subb'd

kettel bells - 40 # DB
pull ups - jumping pull ups

42y/o male 241#

time of 18:00

Marie - 12:54 with assist on pu

21-18-15-12-9-6-3
20kg kettle bell swings
18 yr old,165 lbs,5'10"
8:46

Jen 16 KG & Jumping 9:59
Jaimie 16KG & Band Assist 17:23
Paul Broken

grip still toast from yesterday (hang squat cleans and pull ups), but i wanted to skip ahead a few days and bust out my brand new 53# kb. just out of the box and ready to swing.
12:25

13:13

bw 251
jumping pullups, 55# db swing to overhead
14:32

21-18-15-12-9-6- and 3 rep rounds of:
1 pood Kettlebell swing
Pull-ups (full hang, unassisted)

Time: 18.31

35M/150LB

As rx with 55lb dumbbell

18:12

34yom, 205#, 6'6"

35# DB

12:12

I'll use a heavier DB next time

Age 35
BW 181

As Rx'd with strict pull-ups: 20:18

That's the first time in my life I had to break up a set of 3! Ow ow ow... Thanks Coach!

10:31, smoked grip. Used 55 DB.

9:21 with dumbell

Thoroughly satisfying

BW=150. Pulls on the rings.

12:45

-D.

In the long run, (and for most folks in the short run) soreness, spinal compression, and exhaustion that more easily leads to injury will be the result from this technique. and the stupidity. Even Pavel Tsatsouline - the popularizer of Russian Kettlebells, wouldn't recommend the repetion of this technique. Getting stronger is about neural recruitment, not exhaustiing the muscles. As usual, the people are drawn into gimmicks.

Ran for about 30 minutes beforehand as a warmup (first 15 min. were jogging, then did 15 minutes of 2 minutes running hard, 1 min jog, 2 min run etc)

Didn't have access to a gym, so I went to the beach to do this workout w/ natural weights. Didn't have a pullup bar either, so I ended up using a big rock to do the swings, then a bigger rock to do bent rows with the rx'd reps/sets.

Forgot to post time: 8:40.

M/37/173

Subbed 1 pood KB. Otherwise as Rx'd, with strict pullups:

14:50

Pullup bar was in another part of gym from where I did swings, but probably only added a minute overall. Next time will use 1.5 pood KB; 1 pood was not hard enough.

22yoM 195#
8:45

11:56

Some Strong Lifts!!

37 yo M, 180#

Subbed 55lb dumbbell for kettlebell
Pull-ups mostly non-kipping

10:17

35 yom
205#
5'8"

As rx'd 17:00

My wife Cass
35 yom
155#
5'6"

Subbed kettle bell for 20# dumbell
Subbed PU for 50# pulldowns

17:00

subbed KB for DB swing (18kg - no other discs available)

14.48

age 17 bw 165

9:58 as rx'd

10:39
subbed a 45# bumper plate for the KB.

(done 5/4/07 w/o the rest day yesterday; 3rd WOD in a row)
15:35...HR avg 164 max 177
Skipped first rd. of 21 and started from 18 for 63 total reps. My normal max p/u's is around 65 before I degrade too much, so this was just right. Maybe if I was coming off a rest day, the 84 reps would've looked more appealing.

21-18-15-12-9-6-3 reps of:
55 lb. Dumbbell swing
Pull-ups (on rings)

Complete in 12:06

14:40 (subbed 55# db for kettleball).

165# male, 5'9"; 28yr

10.38*

*scaled to 45# dumbell and lots of jumping pull-ups

************************ 05/10

15:13

225/42

Did sets 21 to 12 and ran out of time.
PU's on Gravitron with minimum assistance.
Used 55# dumbell.

44, 5'11", 196lbs
31:10 as rx'd
-broken sets on EVERYTHING except 1st, 6th, and 7th round of kettlebell swings; took a couple of quick water fountain trips, too
-sub 55lb dumbell for 1.5 pood kettlebell
-really kicked my butt; pullups weakest link by far

Came in early and did:
21-18-15-12-9-6-3
Pull ups
Kb swings 16kg

13:41

51:14
-Kbell swings great with 35lbs dumbell...increase to 45 lbs dumbell next time
-Pull-ups took forever...all either strict or kipping

37 y/o 65" 150#
Black flag day

CFWU X2
55# DB sub
Jumping pull-ups 21-9, then deadhangs for 6, 3
1. 16,5;18,3
2. 15,3;18
3. 12,3;15
4. 8,4;12

18:34

I made and tore a blister on my wittewl fingur, snif...

m/ 30/ 6-2/ 245

Modified as follows:
- 80 lbs DB Swing
- Pull-Ups
- Added dips for good measure

Time: 21:10. Pull-Ups were jumping with a controlled negative.

15 min
read the instructions wrong and did only one rep
oops
did this WOD on 10/16/08

Hi!
My name is Jessika!