This is going to hurt for sure.

D'oh, no glute-ham developer at the hall (I think) so there will be substitutions...

Sub for glute-hams?

will miss for cert in golden

What is an acceptable sub for double unders, no jump rope available to me.

no GHD for me either.. can knees to elbows be subbed today?

Never mind comment #6, I should read the FAQ first.

...DO tuck jumps...

I used a swiss ball put my ankles under the pads that do under your knees on a leg extension machine (from comments the last time we did these). It worked well.

This is gonna hurt... I remember my legs feeling dead last time I had to do glute-hams, and that was only about a third as many...

BTW - I urge the sensitive ear people to not watch the back extension example. :)

nuttrition question: re zone diet - all common block charts including those in crossfit journal list 1oz of protein powder as 1 protein block. ie should = 7grams of protein. But my protein powder for instance has 24grams of protein per 30 gram scoop (approx 28gms = 1 ounce). So therefore should not 1 block of protein when using powder protein only = about 1/3 of an ounce? One ounce should approx = 3 blocks of protein per a block chart and not one as it currently seems to be. Unless I've got some super duper strong protein powder, but I don't think i do.

Sorry to be dull, but any thoughts? Cheers

CFWU x 3

21 minutes

Subbed good mornings with the oly bar on my back for back extensions, and used the swiss ball things for the GHSU's. Double Unders as rxd (and I'm getting better at them, only messed up a few times)

I don't think my hamstrings like me anymore

CFWU x 3

21 minutes

Subbed good mornings with the oly bar on my back for back extensions, and used the swiss ball things for the GHSU's. Double Unders as rxd (and I'm getting better at them, only messed up a few times)

I don't think my hamstrings like me anymore

Sorry about the triple post, internet hiccuped

sub for double unders?

Read the FAQ

40yom, 72", 200pds

x2 regular jump rope, s/u on a decline bench press, back ext machine: 29:35

14:01 as rx'd

GHD sit ups fractioned quite a bit

trail run in afternoon

43/m/149#
20:41
sucked on double unders again!

15:33

Tuck jumps - knees hitting chest
GHD situps - hand touching floor at bottom, hand touching toes at top
Back extensions

Happy Birthday, Kelly and Lynne!

Thanks, Keith.

Happy birthday to my co-birthday buddies, Kelly Moore and Dave Wood!

Ditto on #8

I tried this yesterday and it worked great. And by great I mean my abs are still sore. Amazing what going the full ROM does for you.

The only tricky part was getting my but off the ball. I'm pretty sure your weight should be supported by the backs of your thigh not your rear.

Once I figured that out it was good.

CFWU (12), WOD subd situps and 45lb good mornos, 14m43s...

28:20
Used Fitness ball for Glute-ham sit-ups and Back extensions

50-40-30-20-10;
double unders
GHD sit ups
GHD back extensions

18.19

Double unders suck for me at the best of times. Attempting them with no mid-section was.....amusing.

Happy birthday lad and lasses!

No GHD here, so had to sub decline situps for the GHS and 45# good mornings for the back extensions.

18:50

Didn't have time to drive across Kabul to the gym, so worked out in the villa instead.

Sub'ed Tuck Jumps, used a swiss ball for the GHD Sit-Ups, and sub'ed Good Mornings with a 45lb barbell:

22:05

Almost finished with the first week of Cross-Fit awesome workouts.
20.34 on the work out had to use a decline bench on the sit ups and could only do singles on the jump rope but who knew i could jump rope. Can't wait to see next week
eric

pre-cfwux3
wod as rx'd-21:03 need to get back to practising dbl unders
post-bench press 1repx5sets
197,202,207,212,217

15 min on the nose.
Double unders broken except for last two rds.
Sit-ups on swiss ball, feet anchored touching floor on each rep.

ok here is a question and nobody get upset because I have been CFing for a while and I know to read the faq for subs but this is a little different...

During my rugby game 2 weeks ago I pulled a muscle in my hip flexor and it only really bothers me when I either isolate my abs or do fast lateral movements (sidesteps)

any ideas on what I should sub for GHD situps as I am pretty sure that I wouldnt be able to do them without a lot of discomfort? Back extensions are no problem.

WU
.5 mi. walk on treadmill.
WOD
14:21
subbed DU w/ JKT

cfwux3 ... this really slowed me down, gonna try time cfwux1 from now on.

as rx'd: 21:50

18:20

subbed jumptucks and swissball situps

otherwise, no broken sets and as Rxed

Deadlifts:
225 x 3 reps x 10 sets

CFWU x2
Subbed tuck jumps for double unders
Subbed subbed swissball with feet under dbell rack for GHD situps only to horizontal though.

50-40-30 sets broken on sit ups and back xtensions

21min 30 seconds

Ouch. I hurt!

35/195#
as rx'd 39:40
1 double under at a time

50 yom; 225#

(CFWU - back ext & sit-ups) x 3

substitutions:
5 rope jumps: 1 double under
sit-ups on floor without feet locked

total time ~21:00 (forgot watch)

back extension sets were broken in all but last set.

28 yom, 190 lbs
Ran 5k in 22:30
Did WOD in 29:25

40/163
as rx'd
23.24

28 yom, 190 lbs
Ran 5k in 22:30
Did WOD in 29:25

28 yom, 190 lbs
Ran 5k in 22:30
Did WOD in 29:25

Subbed tuck jumps, regular SU's with feet anchored, good mornings.

15:44

5/12/07 - 23:56
50-40-30-20-10
Tuck Jumps
Situps
30# DB Good Mornings

Neil: Took the roman chair and propped it up so that it resembled a GHD. That added a whole new level of suck. Did the BrandX pack workout 25, 20, 15, 10, subbing tuck jumps for Db’ unders. Still getting over sprained back. Time 12:58 Worked on sitting MU’s for a while after.

James: At seminar.

31 yom @ 185lbs

As rx'ed: 14:25

Modified Thursday WOD to allow for shoulder injury.

clean from high hang ( with the power clean I could feel pain in my shoulder.) and sit-ups. 21 - 15 - 9/ 50 - 30 - 20

time 22:35

Scaled WOD Saturday 070512

30/20/10 tuck jumps/GHD/back extension 1.4 mile run

18:41

50/196

Subbed regular jump ropes 3x1;150,120,90,60,30.
GHD sit-ups and back extensions as Rx'd.
20:02

As designated...16:43.28

Double-unders unbroken. WOD was #2.

M/50/165 lbs.

Killer WOD

Warmup: 3 rounds of modified CFWU - stretch X 20 seconds, overhead squat X 15 reps, PUs X 5, pushups X 15, dips X 12 plus 5 easy minutes on Lifecycle.

WOD - 32:45

Maybe double-unders would cut time off the WOD, but I sub'ed broken sets of tuck jumps (from FAQ page) for double-unders. Also, did modified GH situps. I think I will have to sub strict situps from now on. Any GH sub I try kills my lower back and hips, esp. when I bend backwards past vertical.

After WOD, finished with 3 sets of:
PUs X 15 reps, pushups X 20 reps, dips X 10 reps

Jen: 24:44
Paul 23:56

Crossfit Cleveland Lives!!

Congrats to Bill and Paul on the first CF Cleveland work-out this morning in the Cleveland Metroparks, the Emerald Necklace:

Burgener WU/Squat instruction
Run 400M
21-15-9 Pull-up/Sit-up
Run 400M
21-15-9 Wall Ball/Push-up

17:22 (huge chest cold...yuck)

Great day to be a Crossfitter!

The setup in the LuxoGym was completely inadequate for this, so I subbed 20" box jumps, back extensions, situps all using 20lb weight vest. Fun workout, though I am still getting nasty looks from the LuxoTrainers. 20:52 though clearly not comparable whatsoever to the prescribed WOD.

Afterwards, Norma and I played with pushups. Fun stuff!

Tariq

"Warriors Never Die"
In Memory of Major Douglas Zembiec, USMC
KIA 10 May, 2007 Iraq

4 rounds for time:

25 x Jumping Pull Ups
25 x Walking Lunges
25 x Knees to Elbows
25 x Thrusters @ 45lb Barbell
25 x Push Press @ 45lb Barbell
25 x 1 pood KB swing
25 x burpees

1:02:38...with every rep thinking about you and yours D.A. Today we celebrate the life of a noble warrior, leader, father, husband and friend. God Speed and we will see you soon brother.

http://www.blackfive.net/main/2007/05/a_lion_falls_go.html#comment-69264522

http://www.abqjournal.com/news/military/zembiec092404.pdf

Being "double underly" challenged, I opted for Ross's Infinite Intensity "magic 50"
5 dumbell snatches (ea arm)
5 dumbell swings (ea arm)
10 burpees
for 5 rounds using a 45# dumbell
Back on the WOD tomorrow

41yom / 148

CFWU x3 x15 (-situps, BE)
WOD - Subbed Tuck Jumps otherwise as RX'd
Time - 24:52

Have got to learn Double Unders the Tuck jumps were the worst part. The GHD Sits were broken in groups of 10 every time. I sure thought I remember seeing a video of coach demonstrating the GHD sit-up and he recommended doing only 6-8 what's with 150? Oh my that hurt...

22:35, used swiss ball with feet under bar on squat rack for sit ups and back exts. Still can't do more than 2 dbl unders in a row.

RIP Maj Zembiec. His father is a highly respected former LEO.

15:30

as rx'd

30/F/158

5' bike
CFWU x 3 plus pushups
subbed tuck jumps (was hoping for my first "as rx'd, but double-unders need work!)
19:32

first set of tuck jumps broken to 20/20/10, the rest were unbroken. the situps/BE -- first set unbroken, then broken to sets of 10. this was my first WOD using the GHD, going to parallel. i am really going to feel this tomorrow!!

30/M/200

Bike to gym

CFWU x 3

45 deg. back extension
situps on bench w/ feet secured under dumbbells

21:27

Double unders broken, but starting to get used to doing them
"efficiently" instead of the big knee tuck.

30/M/200

Bike to gym

CFWU x 2

45 deg. back extension
situps on bench w/ feet secured under dumbbells

21:27

Double unders broken, but starting to get used to doing them
"efficiently" instead of the big knee tuck.

Second post is the right one. No coffee yet

50% intensity cycle
50-40-30-20-10 / time
Ring support jumps (rings chest hight)
GH sit-ups
GH back-ext.
time: 25 min, Still feeling the effects of the flu. I'll just take it 'easy' during this cycle.
Have fun, Johan

as rx'd

16:54

I modified the workout. I did 50-40-30-20-10 of

ball slams
glute ham sit ups
#25 good mornings
jump rope( doubled the # since i can't do double unders)
took 28:12

good one today! The practice for double unders definitely paid off; no broken sets!

M/163/24YO

As Rx'd: 15:35

40/M/160

Subbed decline sit ups
32:30

23:53
(sub'd ab mat sit up's for GHD), the rest as rx'd.

post: bench press practice

42/m/168

21:02

sometimes, I suck

42/m/168

21:02

sometimes, just not very good

28/M/185
CFWUx3

19:27
subbed tuck jumps and anchored sit-ups (no GHD access at home)

32m/190
cfwux2
50.40.30.20.10 reps of
double unders
un-anchored sit ups
supermans

11:02

Age 34
BW 145#

As rx'd:

15:44

Subbed tuck jumps for double unders.

14:04

14:25 as rx'ed

23:19

Via con Dios, Maj Zembiec. God bless you.

37/M/190--Syracuse NY

Good thing I practiced these yesterday...
Subbed the swiss ball for GHD.
12:24
The longer I went, the better I did at DU's, so I kept going--broke off 74 right after (about 25 seconds worth)--a pr, then another couple long runs. Then, I was d-o-n-e.

Mark as rx'd 21:41

need a lot of work on DU.

m/37/6ft/172

50-40-30-20-10
tuck jumps
sit-ups
supermans

18:12

24/M/245#

Decided to work out in the yard today to get some sun and fresh air.

Didn't have a jump rope or a GHM so I did a modified WOD:

50-40-30-20-10 reps Knee to Chest jumps w/
40-30-20-10-5 reps Janda Situps w/
40-30-20-10-5 reps 50lb. Dumbbell Back Focused Good Mornings.

About 15 minutes. The jumps kicked my @ss big time.

Saturday AM class at Brand X

Big Dawgs
3 rounds
800M run
25 Squats
15 HSPU
5 muscle ups

Saturday AM class

Big Dawgs
3 rounds
800M run
25 Squats
15 HSPU
5 muscle ups

I did Pack scaling
3 rounds
800M run
25 Squats
15 HSPU (to pad)
8 seated muscle ups

35:25

This was a good one with transition work for muscle up built in - as opposed to a substitution - for the Pack.

27/M/190
AM warmup: 5k footrace 24:53
WOD: sub 24" box jumps, situps, 45# good mornings
30:27

CFWU x3 (1/2 Sit-up & Back X'ts)

WOD
:18::14

Lost some time running between SeaCadets and patrons in the transition. Lost probably more time due to over indulging last night.

Get some, Go again!

M/29/6'6"/279

Subbed situps on a ball with feet anhcored
Did as many double unders as possible but did some high jump singles

28:43

WOD:

subbed incline situps for GHD

EDWARD: 16.44
DREW: 19.08

Rowed 2000m after, going on a run this afternoon.

Need to work more on those double unders...

17:04 w/ tuck jumps, ghd's done on a back extension apparatus. I followed this with the following: 105#hang cleans to push press x7, then 35#pullups x7, three rounds for time in 13:11. While doing this I noticed a gray hair floating softly down to the floor. CF doesn't knock your socks off, it knocks the hair off your head! Now I know why Greg Amundsen is bald and why Brendan always has a hat on. Thanks, Coach! BW:168 Y/A:58

bw-205.5
38:55

M/26/199.5

(I've now lost 30 1/5 lbs since starting Crossfit in February-about 5 more to go)

31:20

subbed tuck jumps for double unders

Note: the GHSU's slowed waaay down after first 50, gotta work on those.

21:53. Took a few tries to get the double unders going and that took up some time. GHD situps were not done with the full range of motion. Still working on going all the way back (a little scary!).

CFWUx3 (with ring dips)

As rx'd
29:30

Why the dose, Coach?

CFWUx3 (with ring dips)

Did GHD sit-ups on decline sit-up apparatus
21:58

Worked on kipping pull-ups afterwards (new max = 21!)

First WOD back after rest week (which was more rest from CF than rest in general, I have to say), and naturally it is designed to work my three worst exercises. There you go. CFWUx3, BW 128

Decline bench on highest setting for GHD situps; 41:19

My double unders are better but still suck, and I hope to god that my sub for GHD situps is harder, because if not I have some serious work to do.

Started out so lazy and out of sorts. Finished up ok. 25:30.

15:30

18:59

Tuck jumps subbed

Did GHD su's and BE on bench elevated on risers and feet secured under pads on leg extension machine. Best I could do at firehouse.

13:30
subbed tuck jumps, full situps, and supermans
Parents house for the weekend. Did it on their driveway.

cfwu(15) x 3

3 x regular jump rope instead of double unders and subbed knees to elbows for GHS

22 minutes

58 minutes (at least I kept it under an hour). I had several interruptions but even if I didn't I would probably still have the worst time posted. But, I did everything without subbing.

Wow I really need to improve on this W/O. My abs are going to be sore tomorrow. My DU take a long time due to all of the misses and resets.

Prior to this worked on my MU

26 ish minutes (forgot my watch)
unanchored situps.
first time not wimping out on DU.
SU and BE unbroken.

m/34yrs/6'0"/172

I had to get to work early so I only had time for the round of 50, following a single round of warmup (sans situps and back extensions). Took my time - about 10 minutes for the round. Still, that was better than nothing.

age 40
bwt 210#
time 21:35
200;160;120;80;40-single under jump-ropes.
45# good-mornings
GHD situps as rx'd

subbed double jump ropes mixed with double unders
and regular situps
and sorta back extension things on a exercise ball thing.

12:43

Steve
Tuck jumps for DU
Swiss ball for GHD
Supermans for BE
14:08

36/m/185

CFWU x 3

47:19

As rx'd except no GHD so did the GHSU's on the back extension unit backwards. Not exactly the same but still pretty painful.

Which brings me to my question for today. How long do I have to do these workouts before I am no longer in constant pain? Meaning muscle pain... joint pain... etc.. I see posts from people saying they have been doing it for a month and they are in the best shape of their lives. I just feel sore and tired after the workouts... and just about the time I start to feel normal again... another work out comes along with more pain. While I am physically stronger (based on my increased CFT) I don't feel physically stronger most of the time. Usually I just feel sore. So how long before I get past that?

31/M/170
CFWU x3
WOD as rx'd -- 21:43

Disappointed. Coulda pushed harder. Next time

44/176

as rx'ed except GH situps were to parallel, not to floor as I'm still paying the price from last week's situps.
Time: 24:04

stacked dumbbells on stool to hook feet for GHS. Swiss ball for back ext.
20:43
Happy Birthday guys
Kelly Moore, Congrats on the 7 min mile yesterday!

At the hall, had to use subs:

Double Unders
Knees-to-elbows
Swiss ball single leg curls (total, not per leg)

I wasted most of the afternoon at the hall then got to the WOD around 3:30 and I just finished my round of 40 reps and the TONES GO AGAIN LIKE LAST WEEK! I was at 15:19 already by this point and in a world of hurt so I can't say I was too upset. Plus I quite possibly used the worst subs ever.

It turns out some old guy drove 10 miles with the emergency brake on in his motor home and it started to smoke so he called us in because 'it was on fire.' Oh the smart smart people we meet on this job, I tell you.

RIP Doug.

I'll be praying for your family and for your boys who are still out there and haven't seen the end of war yet.

M/32/170

Sub tuck jumps for double-unders.

17:30

M/32/170

Sub tuck jumps for double-unders.

17:30

50;40:30:20:10
box jumps
decline bench situps
back extensions

14:49

20:43 as rx'd
dbl unders good today but the GHD sit ups slow. I pumped out a good 20 in a row on the first go then most triples and singles after.

pre: CFWU x 3 with OHS therapy, 3 x 3 minutes heavy bag work with 75 seconds rest btw.
post: Bench press singles = 163/173/178/183/188(pr) didn't want to attempt higher since I didn't have spotter.

3CFWU15
Got a few double unders, worked hard on them
35 minutes

104, Brian: How long have you been following the WOD's? You might want to consider taking a week off, or a "half week" in which you do half the prescribed reps. Find a whirlpool, stretch, get a massage, go for an easy swim. For more info, go to the message board. Remember, no one's keeping score here; if you need to rest and recover, listen to your body. We're all in this for the long haul.

19/m/150lb

sub:
tuck jumps
sit-ups
supermans

23 minutes.... exhausted. Day 2 of CrossFit- success! Can't wait for tomorrow... Hope I have the equip to do whats rx'd!

35/M/200
28:55:04

33/F/138
doubled up on singles
30:04

35/M/200
28:55:04

33/F/138
doubled up on singles
30:04

M/160/48

Doubled the "unders" count by jumping rope
35 35 20 20 sit ups
50 40 30 30 back extensions.

25 minutes and almost lost my stomach.

dennis - 28m/170

at cert in golden...awesome

jenn - 33f/120

20:00 as rx'd

37 190
ohhhh suck it!
22:50

Viola
sub singles rope jump
sub 25lb good mornings
19:50

36/m/169/5'4"

I used a foot stool and hooked my feet under the foot rest of one the benches at the gym, worked pretty well. The rest was pretty much as rx'd.
11:30.

Both back extensions and GHD on a flat bench, with legs strapped down with a duty belt. Subbed Burgener's explosiveness drill (jump squats) for each double under (eeeevil idea).

29 minutes. Comprehensively nasty core and upper leg workout.

29/185

first day back in a while

19:23 w/ regular sit ups

14:15, subbed tuck jumps for double-unders.

104 Brian,

Preparation for and recovery from the workouts is highly dependant on your nutrition. How long before workouts do you eat? How long after your workouts before you eat? I try to make sure I eat about an hour before the workouts and within an hour post-workout. Being sore for long periods of time after the workout generally means you haven't recovered from it due to improper nutrition after the workout. I don't generally change what I eat, try to get a nice balance of carbs fat and protein on both occasions. Many here use the Zone diet but I haven't spent much time analyzing what I eat. If I find myself plateauing at all I might look at it, but right now I'm makin great gains and and doing nothing more than eating about an hour before and after workouts.

Need help subbing the GHD Situps and backextension

we have a 45degree back extension rig in my gym, dont know if thats the best sub for the GHD back extension.

Whats the best sub for the situps? Swiss ball? Where can i get a good description of the best way to do them so it mimics the GHD situps

Need help subbing the GHD Situps and backextension

we have a 45degree back extension rig in my gym, dont know if thats the best sub for the GHD back extension.

Whats the best sub for the situps? Swiss ball? Where can i get a good description of the best way to do them so it mimics the GHD situps

104 Brian,

Preparation for and recovery from the workouts is highly dependant on your nutrition. How long before workouts do you eat? How long after your workouts before you eat? I try to make sure I eat about an hour before the workouts and within an hour post-workout. Being sore for long periods of time after the workout generally means you haven't recovered from it due to improper nutrition after the workout. I don't generally change what I eat, try to get a nice balance of carbs fat and protein on both occasions. Many here use the Zone diet but I haven't spent much time analyzing what I eat. If I find myself plateauing at all I might look at it, but right now I'm makin great gains and and doing nothing more than eating about an hour before and after workouts.

#54 TWH -- God speed Major Zembeic. i am sad for the loss to his family and our country. you will be in my prayers.

thank you to all our armed services members -- you are ever present in our hearts and minds. everytime i workout i wear my LiveStrong bracelet. not for cancer or lance armstrong, but to remind me of our troops -- enscribed on the inside are the words "he who dares, wins", motto of the english special forces. so, thank you again. you are never far from my heart.

30 min

M45/235

reps: 50,40,30,20,DNF - unscheduled kid taxi duty
time = 42 minutes
I suck at double unders, but got lots of _bad_ practice today :-)

26:18

I sucked on the situps. First time implementing GHD situps in a workout with this much volume. Subbed tuck jumps for a total of 24.49. Jumps and extensions were fine though.

I sucked on the situps. First time implementing GHD situps in a workout with this much volume. Subbed tuck jumps for a total of 24.49. Jumps and extensions were fine though.

Did CFT today instead. Posted there. PR.

BW 58kg

50-40-30-20-10 tuck jumps
50-40-9 GHD situps
50-40-30-20-10 BEs

30:24

cut out the GHD situps and took it slower b/c back started hurting and got dizzy from all the jerky movements and blood flowing up and down.

29 to male. 6'4 95kg
Subbed vertical jumps for Double unders.
18.07
First time GHD sit ups for this type of volume! Burn hip flexors burn....

18 M 185

as rx'd 20:15

I had to quit near the end of the 40 round. I was getting really lightheaded and dizzy, and my breakfast thought it might help to crawl back up to my throat. Something about the large, quick, up and down movements of the head...ugh.

Tim:

Pre: row 500m in 84 sec (huge PR), Burgener, PU, MU

WOD: ~15min as rx'ed

Post: collapse in a pile

At home workouts on weekends. Fitness ball subs for back extension and GHS.

20:12

Head would hurt a bit by end of the back/ab work. Double unders actually improved as the workout progressed even though I became more fatigued. Hadn't jumped rope in years!

#54 Major Douglas Zembeic will not be forgotten, next rest day (mine, not CrossFit's, will be your 25's workout), Semper Fi. I feel your loss, BRO.
Age 51/BW 240#
since jump ropes by a 51 year old are just plain ugly, subbed tuck jumps (they are not pretty either) 50/40/30/20/10 (GHD situps/back extensions as Rx'd) = 34:55. This was another that looked easier on paper!

GHD sit-ups with 3/4 ROM (tried to keep legs straight but still have a sore back two hours later)

23:20

Sub Tuck Jumps, Superman and regular situp.
32 min.

23:08
Used Fit ball with legs hooked on garage stairs for extensions and situps

28/f/150#

Brand X puppy mod, subbed tuck jumps, 1.5x swiss ball sit-ups, and supermans

17:00

12:21

12:21

27/m/215
No GHD, GHSU's and back extensions done on swiss ball. Otherwise as rx'd
20:23

M/48/5'10"/172

50-40-30-20- and 10 rep rounds of:
Double unders SUB single unders
Glute-ham sit-ups SUB situps
Back extensions

12:06

36:10 wow I was slow today

really have to work on the double unders, mostly 2 at a time; best was 10 in a row. GH situps were really slow. Not really sure what happened today. On a brighter note, passed the CSCS test with flying colors.

Subbed the whole workout and did the BrandX pack W.O. of reps: 40-30-20-10-5 of the following:
Tuck jumps
AbMat sit-ups
Good Mornings

Time: 21:18
All sit-up sets broken into 10s. Occasional break in tucks and good mornings in the beginning.

3rd full day of painting the house exterior...uuugggh! 8+ hours a day in the Hawaiian heat--I feel like I'm in a house painting ultra-marathon. I should finish early tomorrow, so I'll give the squats a go. It's gonna hurt but I was just asking for more squat work. Be careful what you wish for...all or nothing!

3rd full day of painting the house exterior...uuugggh! 8+ hours a day in the Hawaiian heat--I feel like I'm in a house painting ultra-marathon. I should finish early tomorrow, so I'll give the squats a go. It's gonna hurt but I was just asking for more squat work. Be careful what you wish for...all or nothing!

3rd full day of painting the house exterior...uuugggh! 8+ hours a day in the Hawaiian heat--I feel like I'm in a house painting ultra-marathon. I should finish early tomorrow, so I'll give the squats a go. It's gonna hurt but I was just asking for more squat work. Be careful what you wish for...all or nothing!

15.18

DUs
GH Sit Ups on Lat PD machine Rig
Back Extensions on 45degree BE Machine

29/185

19:23 with regular situps

Tim:

Pre: row 500m in 84 sec (huge PR), Burgener, PU, MU

WOD: ~15min as rx'ed

Post: collapse in a pile

25:24

Time: 12:17

I was totaly wasted after 45 glute-ham situps. I did them all in an abs brutal bench, abs still hurt!

45:57 Nolan
45:58 Daniel

Dan kicked my ass on the DU's. I was almost a full set ahead of him until he'd get to the DU's and then he'd catch right up. I really need to work that Jump Rope

24:00 - subbed tuck jumps

willp
28m 27bf 247lb
30-30-30-20-10
1 to 5 ratio for double unders
sit-ups from a decline bench
time 25min

bw 167 AGE 38
21:00
3:1 JUMP ROPE FOR 150,120,90 DOUBLE UNDERS EVERY 10TH.
20,10 DOUBLE UNDERS
THE REST AS RX'D

Me: CFWU x2 - situps and back ext
subbed tuck jumps and straight legged declined situps
25:00

Her
same subs
got sick to her stomach halfway through
29:00 including sick time

knees to elbows, tuck jumps, good mornings 40# bar. 28:24. My legs are exhausted! I think it was the tuck jumps.

couldn't get to gym so modified
wu 1hr mt biking 10miles

50 40 30 20 10
squats
pushups
unanchored situps
plank hold (in secs)
time: 23:10

Our thoughts and prayers are with Major Douglas Zembeic's family and friends.

One day behind due to zero time yesterday for working out.

WU- 3 rounds of 12 reps- jumping pullups, knee push ups, bench dips, squats

WOD w/ subs-
single unders for doubles
decline bench all the way down with anchored feet for GHSU
BE's

Time- 28:01

Rounds 1, 2, and 3 broken. Toward the end, the single unders were in onesey's and twosey's. Foot just has small cramp in it, so I'm glad I didn't double up the amount of the single unders to end up with a big cramp.

Kate

41:09

Should have read the board for the sub for GHD. Did situps on the 45-degree board. Did back extensions on the 45-degree extension piece.
Started getting the hang of the double unders on the last 60 or so. Still need some practice.

My back was going into convulsions afterwards. I had to lay down for a few minutes.

We did:
50-40-30-20-10 rep sets of wallballs, situps, good mornings

56/M/195 21:27 good mornings w/ 45lbs.

46/F/125 19:08 good mornings: 1st two sets w/25lbs. next three sets w/30lbs.

Then dancing and boogieing all afternoon and evening at the Fountain Blues Festival at San Jose State U. headling Buddy Guy. What fun!

35/175
32:13 the doubleunders took forever my legs were tired

28:39
Incline Sit ups
Crunches in lieu of back extensions

sub 18" box jump, situps, 45# good mornings
32:59

30/m/155

27 mins.

Subbed tuck jumps for double unders. I wish I had better stamina for the tuck jumps. They wore me out and limited my time.

Trouble with double unders. Sub'd double unders with regular jumps times two for each round. Swiss ball for others. 15:04

29:15

Had to share machine and rope. Slowed us both down a bit.

27yo 200lbs

CFWUx3 and 5x5 back squat wod

subbed 5 regular rope jumps for 1 dbl under

jump rope: 250,200,150,100,50
modified gh sit: 50,40,30,20,10
roman chair back ext: 50,40,30,20,10

20:00

13 minutes

-Rob

Double-under practice/attempts

Subbed 100, 80, 60, 40, 20 single-unders, the rest as rx'd.

29:45

22:14
used swiss ball with feet ancored

34:50

Have a sore lower back so I couldn't do GHD situps. Instead, did reg situps on a slanted board w/a 8lb dumbbell. And, had to go really slow.

Sub high jumps for double unders
Sub regular sit ups for GHDs

~24:00

As rx'd
27:16

whoops. I meant 10:24

Had to go to a "global" gym - no skipping ropes or glute-ham machine so subbed snatch balance, front squat, back squat and clean workout

Had to sub regular sit-ups for glut hams
WOD was obviously easier, but still a heart buster
15:32

37yr old m 5-9 185lbs
AS Rx'd
18:38

As rx'd
27:20

19:12 as rx'd

subbed double the number of ball sit-ups for GHSU's
31:03

2.5km run to gym. CFWU x3. Did 1st set of tuck jumps and strained something in hip/groin(?) Did the rest minus the tuck jumps. 20:00. 2.5km run home and rehab for injury.

25:06 as prescribed

Peter 20 yom 198lbs
Marcus 26 yom 191lbs
Wod as rx'd
Subbed Tuck jumps for double unders
Peter 18:01
Marcus 17:55
After workout did 5 x 8 of weighted pullups 45# and pushpress 135# in anticipation of crossfit games!

1st day doing Xfit.

50-40-30-20-10 x2 Single-under + some 2xunder practice

25-20-15-10-5

Glute-ham sit-ups

25-20-15-10-5

Back Extensions

Notes:

Found out I did Glute-ham sit-ups wrong, and didn't do this for time as it was my first day.
Rucked 2.5 miles with 32lbs after.

As rx'd:

32:14

28:32 after 1 mile run.

As Rx'd (my worst 3 events)
22:00

sub'd box jumps for DUs. Tough sub. Some weaving and wobbling for a while afterwards.

32:07

with tuck jumps
27:04

22yom/6'2"/218#
as rx'd, but did double of regular jumprope as I can't do doubleunders.

22:48

CFWU x 3
Subbed Push Ups for Back extensions. My back is still to sore from last weeks power cleans.
Time
12:26

13:30 (long time since I skipped rope)
5:10
4:10
2:21
1:25

28:40

As Rx'd= 16:40

Question: why is it that I killed this one but sometimes my times are a little below average?

did 25, 15, 5
6:48

Couple of days behind. Fine muscle work tomorrow so no jump-rope.
50-40-30-20-10
Box Jumps 22"
GHD/sit-ups
Back ext

21:03

I don't think I'm doing back extensions correctly on any apparatus. Need to go to the source...

22:32

sub'd ball sit-ups for GHD

double unders took forever...didn't get more than 3 at a time.

30:29, tuck jumps. Pathetic

21:25

40/6/190
burgenor
17:28
jumps/situps/extensions

CFWU x 3

WOD(scaled down):

Couldn't do the double unders, so I subbed 3 singles for each double under. Also, due to a lack of equipment, I did the situps and the back extensions with a body ball.

Jump Rope/Situps/Back Extensions

150/50/50
120/40/40
90/30/30
60/20/20
30/10/10

17:03

M 31/208

Subbed tuck jumps, and used swiss ball for SU and Back extensions

20:33

20:03

tuck jumps
back only to parallel on glute-hams

No GHD or Equivalent. Substituted:

50-40-30-20-10:

Double unders
Abmat Situps
Squats
Back Extensions

26:35.

26:50

Should have read the WOD before going up to the gym. Only did 50-40-30 in 17:00.

Double unders is a work in progress - did tuck jumps while skipping
Glute-hamstring su - back was parallel to the floor
Back extensions
total time was 27:31

CFWUx3
38:26
In the backyard, used rope and bench for GHD :)

Sharing the makeshift equipment...

Ryan: 28:00
Taylor: 29:20
AL: only did 1st set as I am under the weather and need to teach class tonight

Age 35
BW 183

situps on ball
broken sets here and there
17:57

Really late post....
Things crazy @ work with the nice weather here (finally!)
First time couldn't fininsh the WOD due to wicked back spasams! Like lay on the floor for 3 min until I could try again (because I'm stubborn LOL)spasams.
Did singles @ wicked fast reps (doubled the number)for each.
GHSU reversed the 45 degree roman chair with locking legs on lat machine for rx'd number
Back extensions as rx'd

50 broken sets for GHSU
40 same
30 broken sets for GHSU Spasams @ end of extensions (3 min rest)
20 broken sets for GHSU after 3 min rest did 5 back etensions and called it a day (booo)

very light headed and almost met Mr. Pukie!
In all dissapointing outing but can only get better!

41yo M 250#

Mark :(

bw 251
20:34
7:33,6:20,4:13,1:30,0:56
sub 40,30,20,10,5 reps
tuck jumps
incline bench situps

35y/o 152lb

subbed tuck jumps
used calf machine for GHS

23:40

Had to wait for machine at time, probably would have done in in 1-2 minutes less.

okay did workout two days in a row. day 1 = I ran a mile then did workout in 28 min. day 2 = I ran 3/4 mile and did workout in 22 1/2 min. Was much better in the double under area today. did 20 in a row at one point and could have done more but shorts started falling down. previous best was 13 set day before. Best before then was 7.

couple days late...but i finished
in 17:32.

No love with the double unders so I did 3 x single unders after 1st 50.

Sit-ups and Back extensions on ground

24:59

bike commute, 1 hour each way, hilly

subbed jumping jacks for double unders as my legs were toast.
straight leg situps, touching toes
good mornings with 24 lbs

~18 minutes

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

25 Tractor Tire Flips
25 GHSU (locked feet under the inner rim of the tire and sat on the sidewall)
25 Pushups

14:40

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

p.s.

4 rounds

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

28/F/105

21:59

Accidently did 50 sit-ups/back extension in the 40 rep round.

M/37/173

Subbed tuck jumps for double unders. Makeshift GH situps on an exercise ball with feet in a plate rack.

33:40

Time was slow, but I am recovering from a virus and was dizzy every time I got on the situp contraption and bent backwards. Had to take them slow and break up sets. Probably dumb to even do it, but I'm hooked...

Charity-as RX'd
suck at DU's, really dizzy with GHSU's and BE's
20:09

performed this one on May 16,

28:16
subbed 24" box jumps for double unders.

sit-ups and back extensions as rx'd

ack into it after lay off
.5 wod
24 20 15 10 5
13 min

33:09 (much longer than expected)

sub'd box jumps for double unders, regular sit-ups for G-H sit ups.

36/M/199

CFWUx3

As part of my rest week at 50%:

25-20-15-10-5 of
double unders - subbed tuck jumps
glute-ham sit ups
back ext

9:52

25:16
sub combo of incline chair and straight leg sit-ups,
back extensions on bench and good mornings,
probably got the number wrong

BAd @ doulble unders
Doulbled the number for double unders and done as singles after attempts at double unders
did rest as Rx'd and added 10 pull ups after every set
time 21:43

BAd @ doulble unders
Doulbled the number for double unders and done as singles after attempts at double unders
did rest as Rx'd and added 10 pull ups after every set
time 21:43

50:05. I did the last 12 situps on the "20" set, and the last 10 set of GHS as Knees to Elbows. The GHD we have is really a back extension thing, with no adjustability for leg length, so my butt hangs over quite a bit, probably 5". Possibly for that reason, possibly due to lack of strength, my lower back got to where it was seriously hurting, and I was concerned about injury, so I subbed the KTE.

That was the best I could do, and I was seriously nauseous at the end. I'm amazed at other folks times. I described CrossFit to someone the other day as the "Binge drinking of fitness", and really felt that moniker fit tonight.

20 minutes flat as rxd.

32:12.

26:54
regular sit ups
back ext on floor
back ext killed

27 min on nose, tuck jumps, GHD with hand to floor and toes

27 min on nose, tuck jumps, GHD with hand to floor and toes

15.56 as rx'd
(subbed: kipping sit ups and supermans)

Dan Crossfit Manchester UK

50-40-30-20-10
double unders
GHD sit ups
GHD Back EXT

12.50

modified:14min 35,25+15 reps of
Double unders, sit-ups (straight leg feet braced 1/2on bosu), Back extensions

29:57

sub 20" box jumps

Did on May 22 at 0800.
short for time so did 1 x CFWU...kipping PUs are coming very nicely. 10 in a row is getting easy, so will try 15rep for all excercises in CFWU.
Sub'd tuck-jumps for Double Unders, and did GHSUs on the back-extension unit with comfortable range of motion.
23:20
Had to stop a few times because my back was sooo tight...was ok after getting home, with the normal crossfit-soreness (not complaining).
My wife says "You did this to yourself"...damn straight I did!

40 minutes due to waiting for equipment to free up
Sub'ed box jumps for DU's
Set up 2 benches for the GHSU's. (this is where I had to wait)
Back extensions (had to wait here too.
Did reps for 50-40-30-20

44, 5'11", 197lbs
47:48
-sub .5 mile, .4 mile, .3 mile, .2 mile, and .1 mile runs for double unders
-broken sets on 1st 4 rounds of ghsu's and back extensions

44:14
-All sets (except 10s) broken but pretty good form throughout

21:51
setup benches for situps/bk ext and used it for the 50s, 30s, and 10s rounds. Partner used it during the other rounds where I sub'd situps and supermans.

double unders much better and smoother. the time taker was the gh situps/bk ext.

Unable double-unders subbed 150/120/90/60/30 tuck jumps with jump rope

Total: 21:00

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