Great Smile, Eva!

Oh, gym is closed tomorrow so no weights available. On the plus side, I just got my rings in the mail. Time to find an old workout... any suggestions?

This WOD is messed up. I'm actually scared.

1st commenters are sad people.

WOD in memory of those that have paid the ultimate sacrifice so that others could shop on this holiday. God Rest your souls and may he give peace to your families.

My gym is also closed, and i really wanted to try weighted pull-ups too. Overhead squats scare me...

Usually those that post they're first to comment are first to get deleted. This ain't a fan site and the owners do not mess around.

Yes, the work out looks....intimidating. Overhead squats are very weak on my part. Not entirely sure how I should scale this one.

Memorial Day is a day of remembrance to honor those who gave it all serving our country. Let us not forget our brave soldiers.

Wow, this WOD took me by surprise. I completely expected to see some form of "Trevor" up here. I'll have to scale the weight for the OH squats...

Memorial Day is a day of remembrance to honor those who gave it all serving our country. Let us not forget our brave soldiers.

My gym is closed tomorrow as well...guess I'll save it for tuesday. Gives me some more time to get mentally prepared for it anyway. Looks tough!

looking forward to this, I've enjoyed mixing it up with the heavy stuff lately

My first post. Like to start out by commenting on the comments. The post button is a one click button, you click it twice, it posts your comments twice. Secondly, you shouldn't post a comment unless you actually have a comment. Thirdly, I am glad to see others are as intimidated as I am on this one.

bring the pain!

1) First comment people are pathetic. Be satisifed that everyone will read your comment, whatever it might be. Why have people associate your name with something thoughtless? Do you want to be "this guy" ?

http://www.youtube.com/watch?v=ciG-Xs7mBwU

2) Bodyweight OHS? Are you kidding? I have a hard enough time balancing my overhead towel rack. (And the towels are *dry*!) Will scale down to PVC.

Eva, congrats on getting to the top. When did you do it, what were the ground conditions and (given your background it may may silly to ask but) did you ski it back down?

Great to see pics of CFHQ, "back in the day." Much more sparsely decorated than it is now.

I'll be putting my $ where my SUPPORT THE TROOPS mouth is by going to Front Range CF to do Trevor, as I hope many, many others from the CF community will also be doing across this great land.

Thank you Veterans, thank you to all those who stand in harms way under the American flag, and may God bless all those who've died in service to the greatest Nation on the earth.

God bless America.
The Land of the Free,
BECAUSE of the Brave.

Uh... hmm. Scale indeed.

An elite level 3 time Olympian showing off a world class smile, you rock Eva! And a great video of an elite level world champion athlete doing a muscle up, back in the day. Strong work BJ!

A couple of very strong testimonials to CrossFit!

And a heartfelt thank you to all those in harm's way, making sacrifices to preserve our freedom and liberties.

I have a hard time with keeping the barbell over my hips and feet when I do overhead squats. It has a tendency to drift forward. Any suggestions or tips on how to work on this?

Best wishes to my American friends and to all the soldiers who work so hard to keep us safe.

ALso, awesome clip of Coach Glassman and BJ Penn

TOny

I'm not expecting many rounds on this WOD, as I am doing all pull-ups unassisted, but I love OH squats!

Pomp and circumstance brought a tear to my eye at my son's graduation, but nothing gives me goosebumps more than, "Ladies and gentlemen, please stand and remove your hats for our national anthem."

My sincere thanks to all veterans and troops who have made those goosebumps possible.

Memorial Day - Remember those who have paid the ultimate sacrifice, and those who are putting themselves in harms way as we speak.

Remember to fly your stars & stripes with pride.

Regardless of what our media tells us every day, we still live in the greatest country in the world & I am damn proud to call myself an American.

For any patriots out there... Check out this fine piece of work - Johnny Cash's "Ragged Ol' Flag" (see the following link).

http://www.strawberrylady.com/military/oldflag.htm

"On Second Thought... I do like to brag. Cuz I'm mighty proud of that ragged old flag!"

Thank you to those of you serving in the armed forces!

This one sounds great, but I can't do a BW OHS as of yet and for Memorial Day I'll do "Josh" as it works both OHS and pull-ups, my weak areas. I look forward to the challenge.

As a military member, much pride for all those who have served and do serve. I recently found the crew list of one of the ships my grandfather sailed on during WW2 (he was one of the original UDTs, the precursor to the Navy SEALs). Brought a smile to my face knowing I come from a long line of military members who served their country, some of whom gave the ultimate sacrifice.

a hole lot of american pride going on here and i just want to say from canada that i to am proud of your troops and i thank god for all they have done. i was in the canadian forces now am a firefighter but i want you guys to hear it from a canuck, thank you!

can't wait till tomorrow's workout!

To all of you who posted "thanks to our servicemembers" on this Memorial Day I thank you for your support. From where I stand this minute -it's just another workday in Iraq. I am continually inspired and impressed by the patriotism shown by Crossfitters.
Until Tomorrow Then!

the USA rocks! and in response to gdmv (#23) thats awesome that your grandfather was UDT, im trying out for the SEALs in 2009 with the help of crossfit!

Thank You Soldiers!!!

the USA rocks! and in response to gdmv (#23) thats awesome that your grandfather was UDT, im trying out for the SEALs in 2009 with the help of crossfit!

Thank you Travis! I have heard that before...what a great reminder!

nice video an oldy but a goodie. You gotta love BJ Penn, one of the greatest fighters ever to step into the octagon. His upcoming fight with jens Pulver is gonna be awesome.

oh yeah WOD looks scary ..........

oh my god were all going to die!

Fighting for the geo-political interests of a small group of elites is not fighting for "freedom". Very few of the wars that America was in had anything to do with any actual freedom. It's sad to see people on here demonstrate the type of idiocy which keeps wars occurring. Sell weapons to countries and then go blow them up for "god and country". Yeah home of the "free" and "brave". Keep it up and you won't have a country anymore.

A huge salute to all of our countries' soldiers, past and present. Thank you and God bless!

I am going to tackle this WOD sometime this week, but today' WOD is a lovely match of tennis with my fiance this morning.

Cheers, everyone!

26yom
190lbs
5'10"

Pre: CFWUx2

WOD: OHS - 135lbs x 7
Pull-ups - 50lbs x 5

10 rounds in 20 min

Didn't have the equipment to do bodyweight OHS. I think 135 for seven reps was about the same total volume?

Well I think I'm just going to sit back with a bag of popcorn and watch the fire storm from #31. Then a bit later on today I'll use PartyLikeI'mADumbA$$'s post to fuel the WOD.

Made some subs here.

For 20 mins:
- Pullups (unweighted), 5 reps
- 45 lbs OHS, 5 reps

Result: 11 rds, 2 pullups

OHS easier, used 20 lbs most of last time. Pullups limiting factor but better.

Thanks CF

BrandX pack(-ish) scaled wod:

Complete as many rounds in twenty minutes as you can of:
10 kg Weighted pull-ups, 5 reps
1/2 Bodyweight (37.5 kg) overhead squat, 5 reps

6 rounds.

Pull-ups broken 3 + 2 (even rounds palms facing, odd rounds palms away). Had to bail on the ohs in rounds 2 and 5, those were broken 3 + 2. Otherwise ohs unbroken.

Even though I scaled as crazy and only managed 6 rounds, I'm rather pleased. I think 37.5 kg for the ohs might be a new PR, and doing 30 of those + 30 weighted pull-ups is something I would never have been able to do a couple of months ago.

Cheers.

5.5 rds as rx'd

bwt-166

scaled to 12kg wPullups, 1/2 bwt OHS

9 rounds

On this Memorial Day and everyday, may God be with the families of the fallen and with all their brothers in arms. Thank you so much for all that you do. What you do makes it seem silly that i am worried about an OHS/pullup workout...

20 y/o m 180#

CFWU x 3 (5 pu's instead of 10)

8 rounds, 135# OHS and really heavy lat pull downs

Shoulders feel like jell-o

As designated...8 rounds + 5 pullups

The +50 PUs were no sweat, the BW OH squats not so much...

Thanks to all who've sacrificed: those in the arena and their families and friends. You're not forgotten.

#31

Separate Policy from Troop Support.

These men and women put their lives, their families and their constitutional rights on hold to serve our mostly-great county. All of them make sacrifices, putting themselves in harm's way, for lousy pay, with long hours. These noble people are not policy makers. They go and they do. Many of them completely disagree with the policies (I did when I was in the corps). But they go and they do and for that we all owe them.

Support and thank the troops. Send a thank you note to someone kid far away from home. If you don't like the policies of the powers that be, use the process to change them but don't take it out on some kid out in "the suck".

The fighting for our freedom may be an anachronism but their are a lot of ties to the military here and that term is a good proxy for taking a moment to appreciate the noble sacrifice of some 18 year old, regardless of the policies he/she happens to called to enact.

my 2 cents.

155 bwt m 26yo

didnt do todays WOD.did the "three bars of death" instead.well four really. threw in chin ups on top.
about 20 mins. does anyone know what a decent time for this session is? took longer than i wanted as my gym has only ONE olympic bar. had to keep changing them around

39yof, 145lbs

My left elbow and right knee are both giving me crap at the moment so opted to do Brendan's video workout from yesterday:

10 rounds of 15 deadlifts, 15 press-ups
Started on 50kg (110lbs) but realised I wasn't going to get 10 sets with that so swapped down to 40kg (88lbs) from the 5th set on.

18:00 including faffing around to change the plates over.
Absolutely wiped out now. Most brutal workout in ages.

24/72.1Kg/M

6 Rounds, 4 PUs

Did 40Kg OHS, all unbroken apart from rd 3.

Started with a 17.5Kg, then 15Kg, had to switch to 12.5 for Rds 2 onwards.

While I can see #31's point regarding American policies I think #39 countered exceptionally well. 31 was inflammatory and 39 responded very calmly from what I can see.

I admire dedication and devotion to anything, and given the particularly tough circumstances these boys and girls face they do deserve praise. As to the argument that they are perpetuating "bad" US policies (and I'm only using bad as a term for the sake of discussion) that damage more than they help, one could ask the same question of any worker.

If you work for General Motors are you personally responsible for global warming? If you work for a pharmaceutical company are you personally responsible for the increasing dependence on drugs? If you work for McDonald's are you personally responsible for the obesity epidemic?

No, we all have to survive and try to contribute the best way we know how.

Lots of love,
Colm

Great Video of BJ Penn and the MuscleUp! Great photo of the indomitable Eva T.

The WOD scared me! BW 60kg

Scaled to 15kg weighted pull-up and 40kg OH Squat. I had to do ring pull-ups at home, double ouch. No squat stands yet for the home gym so I had to snatch the weight up for each set, triple ouch.

11 sets plus 4 PUs. I had a goal of 10 sets every time I felt like stopping (or crying) I just told myself to try for one more set. Setting the small goals allowed me to obtain a better overall result.

Cheers,

Carl

PS. We should try and do something good for our country today. I walked my neighborhood this morning with my dog and picked up any and all stray trash. Later, I plan to take my elderly neighbor to the cemetery to honor her departed husband, a veteran of WWII.

To all who serve or have served, and particularly to those who have paid the ultimate price, and to all their families, my deepest respect and thanks.

#39 jdf4, well said. #31 didn't deserve such a calm, well-reasoned response.

Matt G, good to see you setting the standard once again. Anyone able to knock out even a few rounds of this WOD as rx'd is a beast. I know I'll be humbly scaling this one.

44/176

I really, really hate to scale but....
OHS were at 133 lbs, 75% of BW.

10 Rounds plus 5 OHS and 3 Pulls.

Thank you for all who have given and are giving. Off to our town's Memorial Day Parade.

I ama new Crossfitter (2 months), and I love the workouts! However, I have no experience with any of the power moves. Idoubt I can perform the overhead squat, let alone witha load on. I read the CF Journal that touches on the subject, but it'll be a while before I can effectively integrate it in my workouts. In the interim, I need to replace it with something for say today's WOD. Backsquat or front squat, any suggestions? Thanks

God bless all who serve. Let us take a moment today to remember them and all those brave men and women who sacrificed their lives for the freedoms we enjoy. Happy...but somber Memorial Day to all.

bw: 185

Set 1: 135# OHS. Dumped set 2 twice, so dropped to 115#

Total 7 sets

Thanks today to all the soldiers, sailors, airmen, and marines who have volunteered to put themselves in danger to protect the rest of us.

And thanks all the more to those who cannot read this post, or do another CrossFit WOD again, because of that decision.

"You might not agree, but I would rather die defending liberty, than watch others die because they ignored those that would take it." (CCTJOEY)

Countries remain free because a relatively small number of their citizens say this, mean this, live this, and die this.

Iraq will be free if and when enough of her citizens feel the same.

“The tree of liberty must be refreshed from time to time with the blood of patriots and tyrants.” Thomas Jefferson.

Posted the comment above in the wrong place. Please remove it and this.

45 / 179

subbed 67 lbs for OHS

8 rounds plus 5 OHS

Happy Memorial Day Everyone!! Please remeber those who have died for us so we can enjoy the freedoms we have today. Be supportive! Those who are currently serving "THANK YOU FOR YOUR SERVICE!!"

Today we went with:
General warm up
Then 7 rounds of:
BB Snatch and Overhead Squat x3
1-Arm DB/KB Press x3

I did 40,50,60,60,70,70,70 (kg) in the SN&OHS
and 55lb KB press all 7 rounds (nothing heavier)

Hey guys, i got a question. when you do the maximum effort lifts such as a clean & press 1-1-1-1-1-1-1, should i do it as follows:

1. Crossfit warm-up
2. burgenger warm-up
3. straight to the workout and straight to something pretty heavy OR should i do a few lighter reps with the movement first?

28/M/185
CFWUx2

10 rounds
subbed 115# OHS

He who has nothing for which he is willing to fight has no chance of being free unless made and kept so by the excerptions of better men than himself.

Our kids fight when and where they were told. They aren't allowed the luxury of participating when convenient or when they agree with the purpose. Our country would not exist if our armed forces worked in this fashion. They knew this when they volunteered, yet they still volunteered. To # 31, I truly hope you are not an American Citizen. If you are, please move.

26yoM/68kg

OHS scaled to 50kg
PU as rx'd (with 22.5kg dbell)

7 rounds on the nose.

erm.....ouch.

Great WOD!
11 Rounds as rxd

45 yom 202

pus scaled to 20lb then 10lb then 15lb
OHS scaled to 105

10 round plus 5 pu's

Back is still recovering from a tweak, but I'll give this a shot. If Matt G. did 8, this does not bode well. BW OHS? Ouch.

#31 - Your post is so simplistic and immature, responding is like arguing geopolitics with an 8 year old.

"Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.

Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

But, in a larger sense, we can not dedicate -- we can not consecrate -- we can not hallow -- this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us -- that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion -- that we here highly resolve that these dead shall not have died in vain -- that this nation, under God, shall have a new birth of freedom -- and that government of the people, by the people, for the people, shall not perish from the earth."

Abe was the man. Greatest speech ever. Period. Who knows what battle it was made at? Were those men, #31, just pawns for some policy of "elites", or was that battle worthy for you? Dope.

WU
.5 mi walk on treadmill and stretch
OLY bar OHS x 10
PU's
WOD
BWT 165#
OHS 115#
WPU 25#
12 rds

age 40
bwt 210#
subbed 315# back squats for bwt overhead squats
everything else as rx'd (50# db pullups)
all times 5 reps
9 rounds.

m/170/34y/6'

Tough. Nice. Except for the welts on my hands. I did 3/4 bodyweight OHSs and reduced the PU weight to 44#. Ground out 8 rounds and 4 PUs.

Happy Memorial Day!

cfwux2

WOD

bw~172

sub'd 25lb weighted pullups
sub'd 135lb OHS

9 rounds + 3 weighted pullups

bw - 202.5
5 rounds + 3 Pull-Ups
subbed 25lb. weighted pull-ups and 100lb. overhead squats

M/33/85kg

OH Squat 50kg(first 2 rounds with 60kg but kept dropping it. Rusty old iron weights almost cost me my hearing!!)
PU's as rx'd

8 rounds(this was harder than i thougt it would be)

bw - 202.5
5 rounds + 3 pull-ups
subbed 25lb. weighted pull-up and 100lb. overhead squat

#60 - Ryan:

I think you mean #32 - PLI1984. #31 was just referring to the workout...

287.5#/43 yom

subbed 45'(@ ~80% MHR) mountain bike at local trail - all single track and some nice hills. I learned today why you should use your Camelback for hydration...disc brakes combined with one hand operation equalled a chance to practice my forward roll over the handle bars.

"You're not having fun until someone gets hurt or dirty."

I am a principal at large suburban middle school in MN. This last Friday I emceed an awards ceremony for the kids at school who are doing good work. As part of this ceremony we had a dad who serves in an Air Force Reserve Medevac unit present the school with a flag that flew over several of their missions in Iraq. It was a simple presentation that happened right after the Pledge of Allegiance. I expected some nice applause after the presentation and then I would start the main part of the ceremony recognizing the kids. When the Dad presented the flag to his son (a 7th grader who was representing the school) the audience of 400+ parents and grandparents jumped to their feet and applauded for several minutes. After the applause, it took me several moments to compose myself enough to continue the ceremony.

Thanks to all of you who serve. Your sacrifice is greatly appreciated throughout this country.

42yom/185#

Still getting used to overhead squats- scaled back to 95# to make sure I had good form. Standard PUs no weight. I probably scalled back too much- will work into higher weights.
9 rounds.

#31
We sleep soundly in our beds at night because rough men stand ready to do violence on our behalf." --George Orwell (attributed) ...

Eloquently put jfd4- separate policy from service. The few making sacrifice for the many has always been the way in our country. Hug a veteran, say a prayer for a fallen comrade in arms, or just remember. God bless America.
Vance

scaled to:

35 lbs for pullups
135 for ovhs

6 rounds + 5 pullups

Last post was meant for #32
vae

Scaled OHS to 85 (95 was a bit much). Didn't rush, tried to learn the exercise and do it properly.

10 rounds

Too all my brother and sisters out there doing the business, thank you.

Too those who have made the ultimate sacrifice, we now have the watch and you will never be forgotten. Thank you!

I'm looking for any feedback on how well I scaled this workout:

Decided to do Smurph for Memorial Day.
My right foot is injured, so I subbed running for rowing on my recently-purchased, used Concept 2.

For time:
- 500m row (1:43.0)
- 40 strict pull-ups (done mostly in sets of 5; bar is too low to kip; approx 6:30)
- 80 push-ups (done in 5.3x15; approx 7:00)
- 120 squats (done in 4x30; approx 5:00)
- 500m row (1:49.6)
Total time: 24:53

I wish I could have done it with less resting, but I was pretty winded as it was.

Age: 17
Sex: Male
Weight: 165lbs (10% bodyfat, maybe?)
CFT: Haven't done one, but can guess around 550-570.

Look up proprioception in the athlete's dictionary.
Definition: BJ PENN

Used 115# (which was a bit too light) and 50# (which was a bit too heavy). 10 rounds plus 5 OHS (did the WOD backwards). OHS all unbroken but PU were generally broken. Looking forward to optimizing next time.

Tariq

CCT Joey- I just got on and looked at the video from yesterday. I spent some considerable amount of time working w/some CAG guys during OIF1, Winning hearts and minds. Thanks for showing people the lighter side. The side they don't see on CNN.

Bwt: 132

As Rx'd:

OHS 135
50lb. weighted pull'ups

11 rounds, 5 ohs, 1 pull-up

Also, what's the deal with bashing the people who say they got the first post all the sudden. I understand it's a place to post results and have feedback but this has happened a ton before. Maybe go about it a bit nicer? Just a thought, I may have missed something and been out of the loop for a bit.

28 yom, 188 lbs

Used 95 lbs for OHS and 35 for PU

10 rounds in 20:00

You got to love watching Coach do his thing. Every time I do, rather in person or via video, I learn something new.

I just want to take this chance to say thank you Coach. Not just from me, but from all here in the community that serve. Your unhearalded support for us and this country means more then you can ever know brother! Thanks for not only giving us the opprtunity to live life better, more physically fit. But serve our country better as a more physically and mentally prepaired fighting force. Thanks again.

12 sets

Still struggling with pull-ups. I had to do various forms of assisted or "cheater" pull-ups.

The OHS were done with 40# dumb bells then 35#, then 30#.

I should have done more but was limited by the equipment I have on hand.

Memorial Day...I thank God everyday that I am home for being an American, being able to serve my country as a Soldier, and, most importantly, for those of us who did not make it home. Their sacrifice goes beyond words. It is felt deep in the heart every day, but especially so on days such as this.

God Bless all of you deployed now, and the rest of us getting ready for the next round.

m/46/128
6 rounds - scaled - all rounds for 5 reps
OHS=65/65/70/70/75/80
PU=25/25/25/30/30/30

BWT 185

135lbs OHS x5
50 lbs weighted pull ups x5

9 rounds, went to 155lbs for last two. No joy on body weight OHS yet.

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

BWT 179

OHS 95
PU 50LBS
7 RDS
NOT MY BEST EFFORT

pre-cfwux3
worked up to 50# pu & 132# ohs
wod- pu's as rx'd, ohs 132#
5 rds + 5 pu + 3 ohs

Male, 25yrs, 175lbs

Totally scaled DOWN. This is where I need to make up some progress...

75lb OH Squat
0-5min Straight PU's
5-15min Kippin PU's
15-20min Jumping PU's

46 yom 160#'s
Scaled OHS to 135#'s
PU's 50 lbs
started with OHS by mistake.

10 rds and 5 OHS.

What was amazing is that the OHS became easier. It seemed like the more tired I get the easier it was to remain in the frontal plane.

Chehalis Fire Department, Chehalis WA.
Team 1

Trevor Win'E Memorial Day Challenge

Chief Rob Gebhart
Firefighter Chad Snyder
Fireifighter Jay Birley
Reserve Firefighter Ben Hamilton (1st Tank BN)

Rx'd 18:08

I scaled pullups to 45 lbs and OHS to 135 lbs 8 rounds. Pullups were broken

19m/165#

OHS 145#
WPUs 40#

13 rds + 2 OHS

175lbs Male

53lb PU
131lb OHS

6 Rds.

Tough!!

Kegger-Thanks for the inspiring news. It helped to balance the complete foolishness of Mr "PartyLikeIts1984." Maybe next time you have a ceremony, PLI1984 could enlighten the assembly, although I'm sure he's far too cowardly to spew that nonsense in public.
PLI1984-Don't forget that it's only because of the brave men and women who've fought under the American flag for the past 231 years wars to preserve and establish freedom that you're now able to freely be as ignorant as you are.
I'll say it again-
God Bless America (even PLI1984)
The land of the free,
BECAUSE of the brave.

M/30/198

As rxd' 5 rounds
199lb. ohs
50 weighted pullup

Regular Pull-ups
65lb OS (still working on these)

10 rounds

For Memorial Day I did "Josh" as I thought it was fitting (my first Memorial Day at home since 2001), and I need more work on just OHS and Pull-ups so it matched nicely for a sub for today's WOD.

For time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

18:44. All of it for my fellow military members and those we serve to protect. And most of all, for those who have been lost, but will never be forgotten.

200lb/66"/38yom

50lb pullups
scaled 145lb OHS

six rounds in twenty min

#73-Kegger, which bike park are you riding at, Buck Hill or Lebanon Hills?

I would like to encourage people to think about using Olympic lifting shoes for all Olympic lifts and their derivatives- snatch, clean and jerk, front squats, overhead squats, snatch grip high pulls, clean high pulls, power cleans, etc. They have a 1-5/8" heel, and provide the lifter with the proper balance on the ball of the foot, actually allowing the lifter a more upright, safer position in all the lifts. They allow for deeper squats and cleans, and less back strain, and more emphasis on thigh and hip strength. After you try them once, you will definitely notice the difference. For things like the "Michael" routine with overhead squats alternated with 400 meter runs, they are impractical as the heel is hard, so I would suggest a two by four under the heel of a very flat shoe, or a one by under regular running shoes. Adidas makes a very expensive pair, but VS Athletics, www.VSAthletics.com, makes an inexpensive pair.

500m Row
Burg. Warm-up
135x5 OHS

WOD
12 rds

Tried to do some light OHS to test my wrist. I need to go and get it Xrayed, I think it's still broke. Subbed 200lb FS for the 190lb Rx'd OHS.

Though we should revisit this famous quote on this Memorial Day:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.
Theodore Roosevelt, "Man in the Arena" Speech given April 23, 1910

Get some, Go again!

Happy Memorial Day- thanks to all those who serve and keep our country safe.

Saturday
CFWUx3
DL for max:
175-175-175-185-185-195-205(PR)-200
(previous highest was 190 so glad to break the 200 mark)

two 20# DB for DB C & J
Asst pull up with less asst
reps:
10-1
9-2
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10

Time: 16:18

Today: Ran 50 min

Erin

Go Eva! 4th of July ski trip to Shasta has been a yearly tradition for my wife and I for a few years now. Looks like you trudged up in AT boots; I wish I'd lugged my skis in this past weekend in the Sierra.

I can't really see much besides a summit chute descent followed by the Trinities that would give Eva much of any challenge, but if you're going to trudge all the way up there, why not descend in style :-)

Shasta is such a massive and beautiful mountain -- alone as it is, looking out from its flanks on the ascent is like peering out of a window seat in an airplane, without the cramped legroom and rude stewardesses.

yaa, like this one was going to be done as rx'd....

Modified CFWU

25 lb pu
95 OHS

10 rounds + 5PU

Form is getting better and is almost there. The weight will come once the form is good.

M/27/194

CFWU x 2 (only 5 pu's)

25lbs pullups
95lbs OHS

4 rounds

This one just hurt. My wrists were the limiting factor on the OHS, I can only do about 3-4 before my wrists start killing me and I have to rack it and go back for numbers 4 and 5. Even with 25lbs I was only able to knock out 1's and 2's on the pullups.

28/F/105#

3 mile interval run on treadmill

WOD
55# OHS
15# weighted pull-ups

10 rounds

Headache this morning that seemed to originate from my neck, so I scaled heavily using 45# bar for OHS and dead hang pullups. 14 rounds plus 2 pullups. I inverted the couplet.

#43 thank you for reminding folks of the difference between remembrance of sacrifices past, and disagreements with policies present.

Troops carry out orders, sometimes orders they disagree with, sometimes forfeiting their lives in the process. Anyone who cannot understand why that sacrifice deserves recognition independent of the orders given, needs to take a few seconds to think on it. World War II may have served the interests primarily of the geopolitical elite, but it happened to have the side effect of righting some heinous misdeeds and bringing their perpetrators to justice. Did Truman or Roosevelt storm the beaches of Normandy? No. Thousands of mostly anonymous individuals did the real work.

Today is for the men who gave their lives so that you could freely speak up against them.

30/M/200

Bike to gym

CFWU x 1

R. knee not working, brain not working. Instantly sore form PUs / dips ?

Bike back home to grab clothes for work that I didn't pack.

Modified WODs until knee can bend normally and I find the rest of my cerebrum.

#60, 96 summed it up well.

Let's not dishonor those who have died in order to protect our way of life. This country might not be perfect, but I challenge any detractor to find another place that offers the opportunities and liberites we enjoy. If you can, then move and take your ingratitude with you.

embarrassingly piss poor perfomance.

scaled pu to 35#,then to body weight.
scaled ohs to 95# then to sets of ten for 70#

dissappointing

#73 Kegger -- that's beautiful. Congratulations.

190#

115" 1st round 35# pu
100# x 4, 35# PU

Did 5 rounds in approx. 20 min. did not race clock!

Ran earlier eight 100 intervals on 4 x 400 Meter lap.

50/m/168
OHS 95
PU 25
10 rounds
then worked on
DB cleans
DB snatches
Pistols
Got the wife to do her second CF work out.
Happy Memorial Day

Significant scaling:
1/2 body weight for OHS
Regular pull ups
Switched to front squats after round 2 due to shoulder irritation.

19 rounds in 20 minutes, and still a smoker.

42/6'/210

subbed 115 on ohs-wood subfloors and metal wts. preclude from going heavier with risk of having to bail, did 10 ohs each round
9 rounds.

205#

Worked my way up to 205# OS just to see I could do it and did 1 warm up round.

After clock started did 2.5 rounds rx'd

d - 29m/175

as rx'd 5 rds + 5 pu's

j - 33f/125

12 rds + 2 pu's (85# ohs, L-sit pu's)

36/M/64kg

Pullups as rx'd (22.5kg)
OHS 2rds w/50kg and 5rds w/45kg

7 rounds total in 17:50 (They closed the f**** gym)

Think I could have stayed on 50kg if dropping the bar was an option in my so called gym...

Subbed 60 lbs for OHSQ and had a belt for the weights. No DB

9 rds

Next up OHSQ 5-10lbs

Great work Speal!

You too M-force.

5rds plus 5 pull ups
scaled to 75# OHS and 50# strict supinated grip pull ups. Got a bit of tennis elbow from the pull ups on Saturday so I couldn't grip the bar with a pronated grip.

pre: cfwu x 2, bwu x 3, KB arm bar stretch.
I believe that stretch and my OHS squat therapy has really helped. I thought I would be using a 45# bar. I still have a long way to go but very happy with 75# today

30yom/175#

Starting 2nd week on crossfit.

40# PU
75# OHS (last 2 rds I kept the 40# weight vest on after I understood the correct form)

10 rds + 5 pu

41yom / 149

CFWU x3 x15 (-pullups, Dips) +Pushups
WOD - As rx'd for Pullups but started with 125 for OHS
Total 10 rnds but had to further scale OHS to 115 (75%) after 2nd round. Was very shaky with 125 and did not want to hurt myself. This workout was sick. Pullups were OK but OHS with that much weight for me was a real challenge.

Post - Double Under practice. Continue to get better with this but still a ways to go.

What a drag for today's workout. I suck.

Scaled waaaaaaaaaaaaaay back this WOD to:

75lbs for the OH Squats.
25lbs for the Pull-ups

12 Rounds/Sloppy form throughout.

On this Memeorial Day,

I find it troubling that with the last 2 rest days a discussion of LIBERTY vs COERCION (something we should all have an opinion on) draws so few participants, yet the topic of what with the LAW (something few of us have any experience) in so far as a rogue "CrossFit" faker draws so many posts.

However, I am grateful for the discussion as a whole.

#32 PLI1984, where do you weak f^(keR$ come from?

Completed 12 rounds:

Rounds 1-3: 25# pullups
Rounds 4-8: 15# pullups
Rounds 9-12: 10# pullups

All rounds w/95# OHS to Dynamax ball

First WOD with almost zero headache since 29 April!! Maybe massage therapy is working...

Age: 29
BW: 160#

Well Party like it's 1984...Not much to say that hasn't already been said. You go to the penalty box and feel shame. You suck and I will just take your post as a thank you to all of my unit and myself who are currently serving here in Baghdad. Thankfully I don't personally know anyone like you. I am glad to know now that I am a better judge of character than that.

To all the Veterans past and present thank you.
-Doc-

Memorial Day w/o

44 yo fat 205

p/u x 5, 2 1/2# x 5 x 5, 5# x 5 x 5 x 5,7 1/2# x 5 x 5, 10# x 5
ohs 45# x 5 x 5 x 5, 50# x 5 x 5 x 5, 55# x 5 x 5 x 5
Enjoy the workouts very much..ex powerlifter, ex highland games amatuer, played with sambo fighting style,

Hey "partylikeits1984'

here is an idea--if you don't appreciate the sacrifices the men and women of the Armed Forces have made for pathetic pukes like yourself, get yourself a passport, and move your sorry ass the F@*% out--I'm sure the middle east will welcome you with open arms.

Neil(49)165 & Ellie(52)

Neil 1000 mtrs rower + CFWU

Warm up OHS sets 10 X 33# 6 X 77# 5 X 99# 3 X 121#

OHS 121# X 5
Hang pullups 40# X 5
8 laps

Ellie 5 mins X/trainer CFWU

Bench squats W/U sets 10 X 60# 5 X 83#

Bench squats 5 X 83#
Hang pullups X 5
9 laps

As RX'd,

EDWARD (subbing 115 for OHS and 40lbs for pu's) = 9 rounds
KIMO (Subbing 135 for OHS) = 9 rounds

Strength just wasn't there for for the pullups. Could have done more weight for the OHS, but really wanted to focus on form and getting a solid, deep squat, than the weight. Drew punked out and will be heckled appropriately.

How far apart should your hands be on the overhead squat? I find that my wrists hurt when I go wide but my shoulders are too inflexable to go narrow

24/M/150

This workout features the two exercises I have the most trouble with! My performance, therefore, is less than impressive, but it was probably more rewarding than working on something I'm good at.

Anyway, my OHS form still has me bending my arms and creeping the weight forward so I did it with JUST the 45 lbs bar.

Pullups are still very weak so I did just strict, no-kipping, bodyweight pullups.

8 rounds + 2 PUs

Bwt:165
OHS:35lbs short bar
80 off assisted pullup
13 rds

25/bw 200lbs

5 rounds + 5 pullups

ohs 155lbs 1st two rounds 135 after that, pu's as rx'd

couldn't get to this workout today so i did Fran instead.

21-15-9
95# thrusters
pullups

only 5:14.

what the hell, how can i break 3 minutes??????

Howdy,
Work
{Weekend hike (in the high peaks area- lower and upper Wolf Jaws, Armstrong, Gothics, and Sawteeth) ~18 miles of hiking w/35# pack; most done on one day; 46 hour outing}.

OHS is one of my weak area but improving.

20yo/M/128lbs

10 rnds.

PU w/ 25lbs 5 reps each ( 3 rnds with 35lbs)
OHS w/65lbs 5 reps each ( up from the 45 lb bar last time. Tried a couple rounds with 75lbs but fell back to 65 soon after wards)

6.5 rounds with 145lb OH squats.

Well that didn't go so well, but I was at the hall so that's to be expected. There was no way I was doing 195lb squats at the hall so I scaled it back big time (with the intention of wearing a weight vest, bad idea so I didn't) and even 145lbs felt very heavy, I just couldn't get comfortable with it. Plus I knew I couldn't drop the weight so it made me tentative. Looks like I need to work the OH squats more...

Pre-CFWU but I rushed it, may have affected WOD
Post-30 95lb OH squat, 30 V-sit up, then 20 and 20 of each again...

Nice work, Trevor.

OHS is one of my weak area but improving.

20yo/M/128lbs

10 rnds.

PU w/ 25lbs 5 reps each ( 3 rnds with 35lbs)
OHS w/65lbs 5 reps each ( up from the 45 lb bar last time. Tried a couple rounds with 75lbs but fell back to 65 soon after wards)

No chance of getting weighted pu out of me. Also, I have tons of trouble keeping my knees from floating inward on the ohs.

Steve
strict pu
45lb ohs
9 rnds + 5 pu

Sarah
70lb assist pu
45lb ohs
11 rnds

27 y/o m 202#
scalled down pull ups to 40# and overhead squats to 155#. need bumper plates, cant dump weights at gym or i'll be suspended. scared to go heavy.
10 rounds

Scaled pullups to 26lb KB & OHS to 70lb. 8 rounds + 1 pullup

bwt:147
cfwux3 (10pu/dips)
Crap I knew it was too easy for some reason... only did 5 rounds cause I thought that was the rx:

5x
105lb OHS
48lb weighted pullups
13:13

I guess I would have done ~ 2 more rounds, and some PUs.

11.5 rounds, 125# overheads should have done more, as rx'd pull ups.

144lbs/29yo/f

9 rounds plus 1 chin up.

sub'd
ring kipping pull-up's
45 lbs OHS

CFWU 3X12 (subbed jumping PU short sets)

32yo M 175#s

Tried 115 but don't have the shoulders for it. New to OHS, but getting better. Subbed 95# OHS.

14 rounds

10 rounds weighted PU at 25#, 2@20#s, 1@15#'s, last round unweighted pu.

7 rounds
OHS -- 45, 55, 65, 75, 85, 95, 115 -- good practice, I suck and need to practice more OHS
WPU -- as Rx'd -- broken past 2, could get 3 or 4 every set +1 or +1+1

10 rounds in 20:07
OHS unbroken and relatively speaking quite easy. Weighted pull-ups all broken and tough. Need to work on my weighted pull-ups, thanks coach.
bw = 152 lbs.

Go to 070407

gym closed but I have DBs
45#PU on rings
25#(each hand) DBOHS
11 rds + 1 PU
Today's video helped my MUs dramatically. Last week I could sometimes get one. After watching the video, I was four completed for four attempts. Thanks Coach!

its too bad i cant military press 165 pounds or this would be no prob

Thanks DJ - that quote always has an impact.

Some people will always moan and whine about strategy, effectiveness and so on...my litmus test is a tad simpler: since 9-11 when was the last attack on US soil?

T

I sustained a knee-area injury last wednesday and haven't been able to do the WODs lately. Instead I've just been doing lots of pushups and pullups, but that kinda gets boring. Anyone have any suggestions for other workouts that don't require the legs to do any work?

BW- 165

Used 1.5 pood kettlebell hung from belt for weighted pull-ups
135# OHS
6 rounds + 4 pu's

49/F/110

11 rounds

55# OHS
PUs
First 4 rounds unassisted :)
Next 6 rounds with a "foot or butt push" from hubby when necessary.
Final round with the least assistance on gravitron.

Great heartwarming story Kegger....that's good stuff!!!

I just wanted to say thank you to the men and women of the United States Armed Forces for protecting the freedoms that many of us take for granted. God Bless You!! On this day it is especially important to remember those who have given the ultimate sacrafice for this country.

thanks gaucoin.

7 Rounds: Sub 45% BW OHS, 25 lb Weighted PU's

206lbs

8 rounds
20lb pull ups
155lb OHS

Thomi:
65# OHS
Band assist pull ups
11 rds

Pat:
135# OHS
53# weighted pull ups
9 rds

Neil: 9 rounds 127lbs OH Squat (3/4 Body Weight) and used 30 lbs in the weight vest for the pull ups. Pull ups kipped for the most part.

2nd CF workout - and this WOD scared the crap out of me.

25/m/185

CF Warm-up minus pull ups/1/2 mile run

Ended up scaling down OHS to 85lb and did assisted pullups - half at 55lbs assistance and the last half at 70lbs assistance.

12 rounds.

Ouch.

Done outside with mosquitos. 9 rounds.

Subbed as follows:
3 PU + 30
2 PU + 20
4 PU
All pullups done on rings. I'm bad enough at ring pullups, so I ditched the weight after 5 rounds.

All OHS: 95 lbs, cleaned from floor. Actually, snatched from floor is more like it. Done on somewhat uneven grass, which made balance a good challenge. However, the ability to dump at will made things easier. All squats unbroken.

BWT 200.

Playing catch-up, which I think caught up with me today after Cindy yesterday and Michael the day before.

OHS scaled to 109# (73% bwt), no rack so power snatched once/round. These were the easy part and could definitely have gone heavier with a rack.

PU scale to 45# plate on a sling. Need to work on wtd pu's, these really slowed me down.

4 rds + 5 OHS + 2 PU and 3 failed PU (reversed pu's and ohs for some reason).

No way i could do bw oh squats or 50lb weighted pullups.

did josh subbing jumping pullups. fittingly, it beat me into submission.

15:07

Thank you to those who serve. Stand proud. You are appreciated.

Forgot to mention, thank you to the Armed service men and women out there.

"It is the soldier, not the reporter, Who has given us freedom of the press.
It is the soldier, not the poet, Who has given us freedom of speech.
It is the soldier, not the organizer, Who has given us the freedom to demonstrate.
It is the soldier, Who salutes the flag, Who serves beneath the flag,
And whose coffin is draped by the flag, Who allows the protestor to burn the flag."

- Father Dennis Edward O'Brian, USMC

33M / 185# / CF #105 / CFT 815

scaled to 30lb PU & 145lb OHS = 7 rounds + 2 OHS

could have finished the OHS but dropped it

next time get 8 rounds of 45lb PU & 155lb OHS

Work out at home where I don't have a rack for the OHS and everything has to be cleaned. Went lower for safety reasons and trying to clean bodyweight was a killer.

8 rounds even, 4with 135# and 4 with 115#

39yom/165#

Holy Cow...

Prior to starting CF and witnessing some of the WOD videos, I would have said that this workout is impossible.

However, having been enlightened to how bad a$$ seasoned cf'ers are, I know better now.

Ended up scaling this wod down (don't want to mention how much - want to save a little pride).

BW 60kg

35kg OHS
BW PUs

8 or 9 rds (lost track) + 5 OHS + 2PUs

25/f/5'2/134#

run: 45 mins = 6.16 miles

WOD:
5 pull-ups + 5 OHS @ 95#

did 10# weighted PUs on the 1st & 2nd round, but by the 3rd couldn't pull any, so dropped it and continued. probably could've handled more weight on the OHS.

9 rounds

42/m/166

PU (50 Lbs)
OHSq (140 Lbs)

8 rounds + 5 PU + 4 OHSq

Just could not get the last one, BW OHSQ, wow, cannot do those yet.

F/46/115

8 rds
85# OHS, 25# weighted pullups

4 sets kb snatches to warm up; getting used to new competiton-sized bell.

41/M/170

Subbed OHS @ 125#
50# Weighted Pullups
6 rounds in 21.28

RC

37 190
scaled ohs to 100#
pullups as rx'd

8 rnds + 5 ohs

Scaled both.

#55 OHS
#35 PU

10 rounds

OHS with dowel + 5 lbs
assisted pull ups @ 110 lbs
14 rounds

This was a tough one..

56/M/195 55 lb pullups, 75lb. OHS 12 rounds. Started with 95lb OHS but got wild in first set and couldn't continue with that weight, no control when breathing hard.

46/F/125 5 lb pullups, 42 lb OHS 11 rounds. Started w/ 10 lb pullups but dropped to 5 lb after one and a half rounds

I got scared about dropping the Oly-bar in my cookie cutter health club and getting kicked out, so I tried yesterday's video instead which was plenty painful.

28/m/145#
10 rounds of:
-15 Deadlifts, 135#
-15 Push ups

16:07

The personal trainers were staring at me like I was nuts. What a great workout!

Scaled huge!
25# PU
95# OHS
7 rounds - too much wasted time messing with the weight belt...

Warmed up with a long bike ride with the family. Did 30 miles along the river. Beautiful memorial day. I am so thankful for those who have given so much for our country.

The gym was quiet today and no trainers available. Having not done Overhead Squats before, I decided just to go with Back Squats.

I got 8 rounds of backsquats at my bw of 185.

The pullups are still a challenge. I couldn't do a pullup when I weighed 250 last year, so I wasnt surpised that I could only do 1 with the weight strapped to me.

I did four rounds of pullups at just my body weight and then the last four rounds I assisted myself with 30lbs of help. Not where I'd like to be, but it is a start.

Day 2 of CrossFit is over. Can't wait for day 3.

22/m/6'3"/195#

scaled to non-weighted pullups and 95# OHS
13 rds + 15 OHS (pull up bar was in use at end so i just blew it out)

I still have lots of trouble with regular pullups. squats were easy as pie, but guy i was alternating with couldn't do more.

M/160/48

80 lbs overhead squats

1 45 pu
1 35 pu
3 25 pu
3 25 pu
4 25 pu

M/17/135

95 lb overhead squats, 20 pound weighted pullups

6 rounds.. overhead squats hurt really bad. failed to snatch the weight the majority of the time.

38/m/5'9"/190#

scaled to 15# weighted pullups and 80# OH squats
11 rds + 3 wtd pullups

Left shoulder weak on OH squats, Pullups better than expected. add more weight next time.

I'm so proud of the team I was on: Jama, Mallee, and Nora. You gals make me feel stoked to be at CFSC! Thanks for letting me be on your team.

To the soldiers: Our house keeps you in prayer. Prayers to Shane this very moment, fight the ultimate fight.

If it wasn't for our soldiers fighting so hard I wouldn't be able to do today's Memorial Day workout.

Thank you, Soldiers!
Hunter, Age 12
CFSC

3 rounds and 5 pull-ups

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
127 pound overhead squat, 5 reps

Attempted to do 147 pound overhead squat initially, but realized quickly that it wasn't going to happen and had to drop the weight while the clock was running. My chin didn't clear the bar on the last 2 pull-ups.

35/M/200
OHS-135
PU-50
7 rounds

Not sure how to scale when you can't even begin to attempt the wod as rx'd, so did jumping pullups with 20 lb dumbbells between feet, then 95 lbs ohs...bw 190...14 rounds plus 5 pullups.

Whoa Nelly! Had to seriously scale that one.

65 lbs OHS, 25 lbs PU.

9 rounds total.

Having issues with the OHS:

1) keeping the weight balanced, tends to drift forward, making me put more weight on my toes

2) favoring my strong side

3) shoulders really tight, can't get the weight back far enough in combination with the back arch to properly position the weight (probably the cause for #1)

Need to practice this with less weight.

m/19/156

35 pound Weighted pull-ups, 5 reps
124 pound overhead squat, 5 reps

11 rounds + 3 wpu

31m/205
15 rounds
50lbs pull ups
135lbs overhead squats

CFWU X 3
WOD
WPu's 50lbs
ohs 135

10rds + 5 wpu's

36/m/167.5/5'4"
I misread this one and did 5 rds for time of 9:23.
I probably would have wound up w/ 9 1/2 rds. My loads were as follows: WPU-33;OHS-89. I feel better about my technique on my OHS, b/c my balance is better.

today the martin family did the memorial day workout with a group total of 300 pullups 400 pushups 500 situps and 600 squats with a time of 23:15

BW 212lb

50# WPU
185# OHS

2 rounds

23M 6' 165

105 ohs
30lb pullups

11 rounds

We did the Trevor Challenge at Brand X tonight:

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Team Brand X 4 Ladies.

31:43

Some subs for our team. A couple of us went to faulure on push ups and the subbed pushups on a tire, and some jumping pull ups after failure on Pull ups.

We had 4 teams and everyone did great. That was fun.

27/m/215
95# OHS
unweighted pullups
12 rounds

28/m/205#
ohs 95#
pu 25#

9 rounds + 5pu

really want to get under more weight on the ohs but i guess that comes with time...

8 Rds

BW 70kg

OHS 65kg Butt to Dynamax Ball
Weighted Neutral Grip Chin Ups + 25kg

40/M/195
155lbs OHS
55lbs PU

8 rounds

11 rounds + 5 OHS and 2 pullups - 85# OHS/35# strict pullups. Bwt 113#.

OHS became more comfortable the longer I did them; I need to warmup more for this movement.

WOW great WOD scaled 95lb OHS and 30lb PU
9 rnds and 4 PU

27m/200#

scaled to 95#ohs/+25 pullups

7.5 rounds

C2 500m warmup
CFWUx2
Scaled to:
35# weighted pullups
135# OHS
Did 9 rounds in 20 minutes

41 yom/180lbs

Good one,

Still not proficient with OHS. So substituted with reg back squat. BW PU

20 min: 13 rds

1/2 Intensity Week
CFWUx3 (1 round of pull-ups)

65 lb OHS
25 lb weighted pull-ups
6 rounds + 3 pull-ups

M/32/170

Scaled to keep form.

25lb weighted pullups x 5
65lb OHS x 5

10 rounds even.

Complete as many rounds in twenty minutes as you can of:
22.5 kg Weighted pull-ups, 5 reps
30 kg, Overhead squat, 5 reps

( rounds

I mean 8 rounds

145lbs/30yoa

modified CFWU x 3

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps

*scaled to 40lbs pull-ups and 115lb OHS

7 rounds in 20 minutes

Alternated grip for pull-ups, need to move up 5-10lbs on OHS.

CFWUx3

75# OHS
35# WPU

8 rounds + 1 pull-up

Scaled to no weight strict pull-ups and 78# OHS
10 rounds + 1 pull-up

bwt 205lbs, scaled way back...

135lbs OHS
35lbs Pullups

8 rounds in 20:06

All ohs unbroken, should have gone heavier, Pullups were pretty weak today.

Hello All,

Back at it again after a week of a working vacation!

3 of the 4 Mousekateers were back in action. Radi still up in Caledonia will rejoin group soon.

Was very happy with results due to restricted ROM in my right shoulder. Not to mention OHS are my weak point! Did 25# weighted pull ups with varying grips and 95# OHS (could of did more but concentrated on form).

41yo 255#
11 rounds even.

Post WOD: Many sweat angels!!!!

Basem

14 rounds (show off!)

Todd

45min cardio (shldr injury)

Radi

About 5-10 Martini's dry in motel room!

Regards,
Mark

20 minutes: 5 rounds of 5 pullups +25#, 5x95# OHS
row 2K 10:06 baseline
swimming

Tim: 3 rounds

BWT OHSQ x3 each round
Kipping pullups w/2pd (72#) kettlebell

basically "was in a hurry and did it dirty"

beat my aiss down either way!

M/48/5'10"/172

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps SUB 25 pound Weighted pull-ups
Bodyweight overhead squat, 5 reps
SUB 55 pound overhead squat

16 + 5 pullups & 2 overhead squats

26M/145

cut the weight in half for this just not strong enough.

nine full sets plus 3 pullups

47/165

Dunno why I forgot to weight the PUs...

Scaled OHS to - 45, 55, 65, 75, 85, 95x7

13 rounds

dynamic stretch
cfwux1
95 lb OHS 5 reps
50 lb weighted pullup 5 reps
5 rounds + 4 OHS

25M/185

7 Rounds
50lbs PU's

6 Rounds OHS
2 Rounds 185
4 Rounds 135

Did this one late, but didnt want to miss it, so I came in to work today (Military off today) and cranked it out. 155lb OHS and 35lb PU's 6 round in 20 minutes. Finished off with a set of 20 X 135lb bench and 15 X 135 bench mixed with 155lb A2A squats X 5 X 2. Felt good.

cut everything in half, 25lb pullups, 115lb OHS (incidentally a pr in OHS)

5 rounds.

39/5'10"/180
95 lb OHS good form
45 lb pullups using a chain around hips
16 sets

Rick M

Age: 37
B.W: 157
W.U: 2 mile run
WOD: 8 rounds

Jeff-
BW-160
OHS-161
PUs-50 (weight hung around waist)
10 rounds + 5 OHS

Charity-
OHS-91
PUs-20 (weight hung around waist)
12 rounds

2 cents,

This president is not one of the troops. He never was anything near a soldier. Not supporting his policy is not the same as not supporting the troops.

Rick M

20 rounds in 18:20 - Stopped due to knee pain

- pullups / assisted (home)
- OH squats / used a 20lb medicine ball

Age 51/BW 240#
10 rounds (used 110# for OHS and 5 dead hang pullups w/no added weight).

As RXed:

39/M/175

6 rounds in 19:36.

M-28-168

No chance of a 170lb. OHS.

Did 95lb. OHS and 20lb. pullups.

Most pullups broken. All OHS unbroken. Couldn't have supported much more weight on OHS.

14 rounds - 128 avg. HR

Nicole: 113lbs
8 rounds (used 55lb OHS and 5lb for pullups)

BW: 185#

Subbed 135#OHS:

6 rounds

BW: 185lb

Subbed 95lb OHS and 35lb weighted pull-up.

9 rounds.

BW-183lb
5 rounds + PU

BW: 205lbs
HT: 6' 3"

16 rounds in 20 minutes as RX'd

the day before I also did the WOD brenden did in the video.

10 rounds in 10:19

at the end of both workout it took every ounce if discpline not to be sick. good stuff.

Semper Fi. Semper Fit.

discipline*

..oops..

m/44/72"/185 ZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

5 rounds in 8 min 19 sec.
BW-OHS-185x5, pullups 50x5

I'm on a deload week so I was going to try and get 5 rounds in 5 min but I was breathing too hard to keep stable shoulders on OHS.

Really enjoyed this one.

3 mile run finishing off with 6 x 60m hill sprints, untimed but max effort. ofcourse.

OHS 70kg (PB) bwt 88kg
pullups 22kg

6 rounds only.

Had to scale the sprints to mix in with half marathon training.

Age 35
BW 145#

50# Pull-ups
Scaled OHS to 3/4 Body or 110#

9 Rounds

M/31/191

CFWUx1
OHS 45#x5, 95x5, 125x2

scaled to 135# OHS (70% BW), 50# db pullup
7 rounds, none broken

135 seemed fine the first set, but got increasingly shakey from there.

Mad props to those doing BW OHS, then there's you freaks doing them for 15!

As rx'd (on 5/29). 7 rounds in 19:25.

37 yom/183 lb, used 185.
Burgener WU, OHS - 45 x 5, 135 x 3

Finished afterwards with 4 x 5 pullups, some bar muscleups, and levers(?)
Got a big time twinge in hip flexor on last rd of BW OHS and decided not to push anymore - stopped at 19:25. Really could have used some lifting shoes.

44yom/217lbs

135lbs OHS
40lbs WPU's

10 rds + 5 Pu's

26m/175
10 rounds
95lbs OHS
No extra weight for pull-ups

27yo/185lbs

135lbs OVS, 5 reps
50lbs Pull-ups 5 reps

11 rounds

CFWUx3, BW 128

75# for OHS (next time should use 85#)
15# for pullups (most strict, and singles)

7 rounds + 5 OHS good WOD, but was more strength as relates to the pullups than metcon for me.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

33/M/200

scaled down WOD with 9 total rounds

weakest round was 65lb OHS

ended with 4 straight rounds of 90lb OHS and no weighted pu's.

This was brutal. Gotta get better.
$$$$$$$$$$$$$$$$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-190

95lb OHS and 45lb weighted pullups

7 rounds + 5 OHS

OHS's felt ugly. All sets of pullups were broken sets.

I have so much room to grow.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

31-M-225

Scaled: 155# OHS & 35# Pull-ups
6 rounds pull-ups were broken sets

150lbs male.

Subbed 205lbs back squat for OHS, since there were no bumpers and I was scared of dumping the weight on my head.

9 full rounds.

65# overhead squat x5
10 pull ups

11.5 rounds

34/M/183
Morning WOD

120 Walking Lunges
25 Push-ups
25 Sit-ups
Max Rds in 15min
4rds + WL + PU's

Evening WOD
Scaled
Weighted Pull-ups 30lbs x 5
OHS 75lbs x 5
Max rds in 20min

10rds + 5 pull-ups

M/50/165 lbs.

I took 2 days off, did this WOD on 5/29/07 and bagged the sprints on 5/29.

Warmup: 10 min. on Lifecycle + 3 rds mod. CFWU - stretch, OHS X 15, decline pushups X 15, situps X 15, back ext. X 15, dips X 15

WOD: scaled to 165 (body wt.) back squats and strict (no kip) PUs - 11 rds.

Not ready for weighted PUs, and cannot even think of doing BW OHS!

8 rounds

45 lbs for pullups, 80 for OHS.

28/f/156#

CFWU x 2 minus chins

Yeeeeeowch. I tried this one with a 45# OHS and chin-ups from the bar in the squat cage (helping myself out with my feet as needed). By the time I realized I should have scaled back even further, I had discovered some crankiness in my right wrist and my ab strain decided to say hello. I got maybe three good rounds before I'd do one OHS and the bar would wobble disconcertingly. I called it in early and finished with some overhead 12# dumbbell holds to work on my wrist weakness and stability.

I've been working at full capacity for three weeks straight, so I think it's time to do 50% intensity for the next few workouts.

m/21/165lbs

6 rounds

M/23yo/150lb
scaled down to:
45lb weighted pull-ups, 5 reps
135lb OHS, 5 reps

4 rounds + 3 pull ups

CFWU x 3

WOD(scaled down):

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

Weighted Pullups @ 50# x 5 Reps
Front Squat @ 95# x 5 Reps

7 Rounds + 5 Pullups

5.5 rds w/ 50lbs pu & 135lbs ohs. no way i was getting bwt up more than once, let alone squatting with it! all PUs broken; ohs not. 10 min ellip wu 17/17.

41 year-old male, 6'1", 225 lbs

When I read "Bodyweight overhead squat," I had to laugh. Ain't no way. So I scaled. I also did OHS first, then WPU.

10 rounds plus 5 OHS. Scaled as follows:

1. 95 lb. OHS, 50 lb. WPU
2. 115 lb. OHS, 2 x 50 lb. WPU, 3 x 40 lb. WPU
3. 135 lb. OHS (very unsteady), 40 lb. WPU
4. 95 lb. OHS, 30 lb. WPU
5. 95 lb. OHS, 30 lb. WPU
6 - 10. 95 lb. OHS, 20 lb. WPU

Last 5 OHS were done with 95 lbs.

Form overall was decent -- not perfect, but way better than last OHS workout.

scaled
75 lb OHS
20 lb WPU
I've been off the program for a while and getting back is taking its toll.

30/m/5'11"/180

Scaled the OHS to 75lbs for three rounds then had to stop because of numbness in my fingers - subbed 225lb back squats for the rest of the rounds... I have almost given up on OHS until I learn how to do them right. I don't know what my problem is, but I just can't do them with any amount of finesse. They're so awkward it's embarrassing. Used 50lb dumbbell for the pull-ups.

10 rounds

20 y/o male btw 206

50# pull ups 135# overhead squats x5 for 2 Rounds
45# pull ups 135# overhead squats x5 for 2 Rounds
40# pull ups 135# overhead squats x5 for 4 Rounds

completed 8 rounds in 20 min

32/M/72"/160

7 rounds + 4 pullups

Pullups with 53lb kettlebell
OHS with 95#

need to work on OHS big time

37 YOM
5'10"
205#

11 rounds
135# OHS

cfwux1 (time limited)
major scaling on the weights, wish I could scale the 180#bw a little more (curse you, inventor of beer and pizza)
25#pullups
95# ohs
9 rds even

34 y/o, 185lbs...did 10 rounds: 1st three with 155lbs for OHS, last seven with 135lbs for OHS. All pullups were good form with 50lbs on a belt.

Subbed 115 overhead squat 8 rounds could have gone much faster got faster and stronger at the end.

M/45/6'/225

Easy 3 mi run to warm up
CFWU x 3 (less pull up and squat)

WOD
Scaled OHS to 95lb
Pull up w/out weight
10 rounds

M/30/6'/185

1. 50lb WPU, 85lb OHS
2. 25lb WPU, 95lb OHS
3. 25lb WPU, 105lb OHS
4. 25lb WPU, 115lb OHS
5. 25lb WPU, 115lb OHS
6. 25lb WPU, 115lb OHS
7. 25lb WPU, 95lb OHS
8. 25lb WPU, 95lb OHS
9. 25lb WPU, 95lb OHS
10. 25lb WPU, 95lb OHS
+3 25lb WPU

I sure hope I can do bodyweight OHS someday. That would be awesome!

wow, I truly su@%.
I cut this in half, or thereabouts, 20# DB weighted pull-ups, 80# OHS, and half the time, so about 40% Rx overall.
31/m/168/5'8"
7 rounds in 10 minutes

Mike: 115 lbs OHS, Pulls as Rx'd
9rds

Had to scale

Pullups with BW
Regular Squats

11 rounds

As much as I didn't want to, had to scale OHS.

~175 M/41

6 rounds as designated below. All 50# pull-ups went very well, full range, no kip, used dumbell.

OHS:
Round
1: 135 x 7 (mediocre form on a couple)
2-4: 155 x 6 (mediocre at best)
5: 155 x 6 (broken in 2s, better but not great)
6: 135 x 6 (unbroken and ok)

In retrospect, I should have stayed @ 135 x 5 and worked form. Shoulders and core were sufficiently tired.

Cooled down with a somewhat leisurely 500M row in 1:52.

cfwu(15) x3, - pullups

george
40# weighted pullups
125# ohs
9 rounds

patrick
bodyweight pullups (10reps for first 3 rounds, then 5 after that)
40# ohs
8 rounds

235/45

5 rounds

Scaled down:
155# for OHS
40# for pullups

All rounds unbroken, a PR of sorts for both exercises

M 33/170

scaled to 1/2

85# ohs and 25# pu's

10 rounds exactly, good wod!
i don't know how long bw ohs will take, but i will get there eventually.

10 rounds
115# overhead squat
body wt pull ups

subbed 95 for the OHS
11 rounds

cfwu x 3 light

18 lbs on pullups
100lbs on OHS, bar was a little too narrow, so it was tough getting to rock bottom, just above parallel on most, deeper on some

6 rounds, but was not pushing it. Didn't want to drop bar on apt. floor!

Subbed 35lb bar OHS, and 25lb pullups.

18 rds.

17 Rounds

65lb OHS
Body Weight PU

14 Rounds

65lbs OHS
Body Weight PU

13 Rounds

65lbs OHS
Jump PU

45/145
CFWU
Burgener WU
65lbx5 OHS for WU
95lbsx5 for WU
Scaled
OHS (115-115-115-115-115-120-125-130lbs)x5
Felt good so bumped the weight up on OHS as sets progressed.
32lb dumbell for PU's

8 Rounds

Yeah, Eva!!!! Get some!

36yo 175lbs 6'2"
7 rnds
115 ohs
30lb pull-ups
The hardest part of the ohs is lowering it back to my shoulders without smacking my backbone, and straining my shoulders

9+5+2. It's very rare that I have to scale anymore, but OHS is one. Only did one-half body weith @100lbs., I should have done more, but didn't have a rack at work...still a good workout.

CFWU x 3 (- pull ups)

9 rnds in 19:07

35 kg OHS
12.5, 10, 7.5, 7.5, 7.5 kg, BW... pull ups

Scaled this down alot-still recovering from shoulder injury.

Dynamic WU, than

Side/front/side planks

11 rnds using:
20lbs for P/U
55lbs for OHS

Finished with abs work, cycling continuously for 6 minutes through the following:

11-Hanging Knee raises
11-crunches
6-side crunches each side

Could have gone heavier with OHS- can't seem to hold more weight b/t ankles on P/U.

M/35/5'8"/158

CFWU 3x15 (no P/U)

Scaled WAAAY back. 25# for P/U. 85# OHS.

7 rounds. My arms are not happy with me.

scaled down: used 10 kgs on the pullups and 60 kgs on the OH squats.

8 rounds

165 lbs on ohs
40lbs pull ups

8 rds + 4 ohs failed on the 5th with 20 seconds left. Need to work on getting all the way down on my ohs. Pull ups were one at a time. Needed 185 for body weight.

20 yom 201lbs
Wod as rx'd
OHS reduced to 135 x 5 reps
50 weighted pullups x 5 reps

13 Rounds

Should have gone higher on OHS only dumped once.

The 10 100m's were very difficult the day after fastes time 15.4 slowest 16.7 (only ran 6 @ max effort, 3 @ 50%)

CFWU x 3
45 pound pull ups
135 pound OHS
11 Rounds
Pull ups were starting to get really difficult by about the ninth set. I feel I can do more weight next time on my OHS.

200/M/26

scaled OH squats quite a bit and shoulders and wrists still not happy. Should've done a little more weight.

CFWU x 3
50# pullups
115# OH Squats
13 rounds

176/M/25

6 rounds of overhead body weight squats and pull-ups. Snatched into overhead squat for additional workout.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

135# OHS - 5
50# WPU - 5

12 Rounds + 5 WPU's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Aggrevated an old back injury doing deadlifts, so only did OHS with a hockey stick. Added fingertip pullups from a support beam in my house.

37/M/195--Syracuse NY
I didn't have a 5x5 workout for OHS, so I didn't have a good measure of what my 5 rep load would be, so went a little lighter:

OHS:115
PU: 45
11 rds + 5/5 OHS

BW 286

15# weighted pull-up; switched to 10# after the first round

95# OHS

6 rnds

Age 35
BW 181

CFWU * 2

50# pullups
OHS 135# first four rounds 115 thereafter

8 rounds on the nose

36/M/197

CFWUx2

OHS - 115lb
PU - 35#

6 rds - was interrupted 2-3x during 20 min round. Probably could have had 10 rds. Will increase OHS to at least 135 next time.

Modified CFWU x 3
10 sec x samson stretch
10 push-ups
10 sit-ups

Complete as many rounds in twenty minutes as you can of:
25 pound Weighted pull-ups, 5 reps
65# overhead squat, 5 reps

Total rounds = 9 + 4 pull-ups

Rowed 1K 3:56.8

WOD--used the Brand X "Pack" version, 50% of everything. BW 190 so 95# OHS and 25# on the pullups.

7 rounds + 5 pullups of 8th.

Tabata situps: 7

subbed body weight squat w\ 95 lb OS
used 35 lb for weighted pull ups

M45/235#

Scaling: OHS 115# , BW pullups

8 rounds

Ward 111lb 20lb 10 rds+ 5 squats

Ian 45lbs 11 rds

7 rounds

OHS scaled to 95 for first 3 or 4 rounds, then went up to 105

PUs- 1.6 rounds (round +3 reps on next) with 45, then 35 for the next 4 rounds, 25 on last round

Ouch. Arms are still sore from my dead hang Lynne

42 yom, 179 lbs.
CF w/u minus pullups.
Scaled to 50%, 8 rounds.

Thanks Coach and Lauren.

115 OHS, 50lb weighted pull ups

4 rounds.

M 31/205/6'

5 rounds

Scaled OHS to 135. Weak performance.

weighted PU - 10kg
OHS - 40kg

11 rounds in 20 minutes

Age - 32
Ht - 68"
Wt - 200

CFWU(15) x3, subbed 15/75 double unders for pull-ups
Rest

WOD - 20 mins for max rounds: 5 dead hang pull ups, 5 95# OH Squats.

7 Rounds

Pretty bad. Started off with 25# pull-ups and dropped it after first round. Very tiring.

1.5 Mile Run + CFWU (-) pull ups x 3

scaled w/ OHS - 85lbs and 40lb pull ups (50lb first set)

8 rds completed in 20 minutes

BP - 225x10, 245x5, 250x5, 255x3, 185x10

Finished w/ 135 Deadliftx15 and 15 push ups - 10 rds for time - 17:45 - FRIED!!!

3 mi run in PM

5 rds and 2 pull ups
used 95# for the ohs (65% of bw), 50# pull ups

(done 6/5/07 after 4 rest days)
6 rds. + 6 p/u's...HR avg 160 max 176
OHS: Rds. 1-3: 155#, Rds. 4-6: 135#
PU: all w/ 25# d/b between ankles
Probably should've gone w/ 135# OHS & 20# PU all the way. Fun WOD.

************************ 06/09

8 rounds.

PU's 50 lbs.
OHS 100lbs.

43/220

very modified
bench(2)245x8,mach.curl160x13,tri110x10+dip50x5
pullups+50 2,1,1,1;OHS 135x10 pullups 4,3,2,1,OHS135x10

Scale indeed...
PU's on Gravitron with minimum help
115# OH Squats.
Lost count...I think about 10.

Ni hao!
Check this out!
*

At last...
*

26/m/218/6-1
070528 @ 0800 070616
CFWU 15 x 3 (w/ PU = 5 x 3, +HSPU = 10 x 3)
WOD: Rds in 20 of 50# PUs x 5, BW OHS x 5;
Modified to 40# PUs (80% of rx) and 137.5# OHS (63% of rx): 10 rds + 5 PUs in 20 min.
Not very familiar with (heavy) OHSs, so took it easy with the weight. Seemed like the right weight...shaky but correct near the end. Tough to hold dumbell between knees...also no HSPUs before OHSs...

That is no HSPUs before OHSs next time...

First time doing this one:
BW pull-ups and 95 lbs OHS
3 full sets + 5 Pull-ups + 2 OHS
Form was OK and got better as I went...keep same weights next time

Just found this workout
135 lbs (72%bdywt) OH squat
42 lbs PU
10 rounds

m/ 30/ 6-2/ 245

WOD modified as follows:
Max Rounds in 20:00 of:
- 5 Bodyweight Pull-Ups
- 5 OHS @ 135 lbs

I completed 7 rounds