Great video, wish it was longer...

I will be making this one up on Thursday...long work day tomorrow.

Awesome video. Now I totally better understand the importance of "little" corrections!! This is one I will come back to repeatedly! Thanks

I learned more in that 4 mins than in the year of trying to teach myself!

Workout posted early to give extra "appreciation" time.

"There you go dude!" That's all there is to it eh Mike...

More gold from Coach B.

I'll attempt the workout subbing run for row. This head cold is really starting to get on my nerves.

So the weight of the wall ball is....

Great video

I'd guess the weight of the ball is 20lb:

http://www.crossfit.com/cf-info/faq.html#Exercises16

I just did a 5k Row today after the sprints. Tomorrow should be exciting!

I have great news crossfit Community. I ordered my first set of rings and I'm getting them tomorrow! Muscle up Practice... Ready?.... GO!

Didn't time the sprints today, but it felt like we were averaging 14-15s in the beginning and 15-16s in the end. Nearly met pukie as a result. Can't wait for tomorrow!

I think the coach Burgener videos are my favorite!

I'd also like to add, I am so happy we are subbing 400m runs rather then SDHP's for the rows.

#14 I'm with you on the 400m.

Friend, housemate, and CF buddy Dan went for a nice benchmark yesterday: 500 squats for time.

19:06. Strong work. He's shooting for the 500 thruster Painstorm, something which makes me hurt just thinking about it...

I love the Coach B videos!! Could watch them all day! Thankyou.

Suggestion for substituting for the wall ball shots?

Number 17 - From the FAQ

"The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4."

My homemade medicine ball doesn't like to be slammed against the wall; I'll sub some db work instead.

no wall ball i'm getting mine tomorrow

so i did jackie x 3

31:00 minutes...SUCK!

Great video! Love the passion he has.

Pulled my hamstring sprinting yday. To anyone with an injury I recommend reading the article "Working wounded" from the CFJ.

#17 Mark

Try Thrusters.

Thanks for this video. great learning tool

Damn! Two great WoDs I've had to miss due to illness.

Can anyone tell me why he asked one athlete to stand on their toes? I always thought that the jump was more flat footed.

Thanks!

Colm (#24). It's a drill designed to increase the speed and aggression of the third pull. Starting on your toes eliminates any hip drive. All you have is the shrug and the aggressive pull under. Obviously, the drill requires light weights.

Colm (no.24). As just mentioned, it is a drill. It was NOT a tip for the 'real' lift.

That really was a great video. It gave the feeling of what being in the gym with Mike actually is. Hearing his comments vs a video more on technique ( those are great as well but this was different ).

38YOM 200#

CFWU + Push ups x3

WOD as rx'd:

17:32

ouch

M/33/85kg

5x3 Back Squat 105kg
5x2 Deadlift 120kg

CFWU X3
20:13
3rnds for time:
400m run, 20# db thrusters X25
18:26

Total 38:39

Karen rows here broken boat. This will be fun.

I also have a question. Yesterday I did a workout from CF Sedona, labeled rowing down, slamming up. decrease distance rowing starting at 1000m while increasing ball slams to 30 starting at 6.

MY question is that while I understand the wall ball involves a dynamic toss up and slams are a dynamic toss down, what are the primary differences between these two exercises?

Both slams and wall ball are deltoid, quadricep, hell. Slams seem to place more emphasis on core/abdominal strength, and greater influence on groin area like SDHP. I also once heard slams compared to KTE.

Any insight would be appreciated.

Cheers,

Carl

12lb ball, ran 400 m 12:20
Had a hard time walking back up the stairs to my office. Excellent work out.

12:12 as rx'd

22 lb ball to 10 ft and C2 rower

bwt-165

trail run in pm

I know that a lot of the users on this site are American, however there is a big following of CrossFit in the UK and Military Units.

I have just purchased a small selection of Medice Balls from a website here in the UK called, http://www.podiumballs.co.uk/ not sure if they ship overseas, however the Med Balls are fantasic 10kg, is the largest and are all made of rubber which allows them to bounce very well.

Steve

Hoofing videos..

CFWUx3
WOD, sub db thrusters (20 lb dbs) for wallball.
16:55

Harder than it looks.

12:52, used 400m run

Did this today. No name for it yet.

15-10-5 of the following:

KB swings 55lb
Box jump
SPUDs
95lb Thrusters
KB flip and dip 35lb
Wall ball (20lb)
weighted PU (BW+25lb)

Good little workout. sweated buckets.

15:39

Amy, Susan, Brian, Sheryl and Rick

Amy and Susan
3x 400m run, 50-25# plate thrusters 12:45

Brian
3x 400m run, 50-1 pood kb swings 13:20

Sheryl
3x 400m run, 50 combo weighted and air squats 13:10

Rick
3x 400m run, 50-1/2 pood kb swings 13:35

Great workout!! Pukie was lurking.

I'm taking my first weightlifting class tonight, so I scaled to 50 %.

3 x (250 m row + 25 x 20 kg bb thrusters)

Took about 12 minutes, probably spend about 4 minutes walking to and from the rower.

26YO M 155BWT

as rx'd

12.20 - very hard.

cheers izzet

age30, 176.5#, 5'10"

subbed 1/4 mile on Horizon elliptical L5 for rows and thrusters with 45# oly bar for wallball

16:10.

As there are many crossfit affiliates - which WOD of the day do you follow? ive been following the official crossfit.com site but there are many others. it seems like the volume of the other sites is considerably more.

14'50" subbed 15lb medicine ball (heaviest available) 400m run because I broke both C2s yesterday at the N24 gym.

age 40
bwt 210#
time as rx'd-16:06

26yom
5'10"
190lbs

Pre: CFWU x 2

WOD (as Rx'd): 11:49 - Completed with goggles, helmet, and boots in 110 degrees. Loads of fun.

Post: Puke and stretch

200lb/66"/38yom

row 500 meters x 3
subbed 10lb med ball wall shots x 50

17.19.21

23M 6' 165

performed 100 wall balls cause all gym has is 10 pounder

25:25

400 meter runs
Time: 14:46

Mark
19:00
1:49.9; 1:52.2; 1:52.4

subbed run for row
subbed thrusters for wall ball

15:14

36/M/64kg

Hamstring problems. Did:

Lots of mobility work. Light OHS.

1st round of "JT" (21 each of HSPU, Ring dips and Pushups) - 4:50

50 Knee 2 Elbow - 3:05

Sub runs for rows.
19lb homemade med ball
13.34

16yom
165lbs

had to sub rows for the sdhp and thrusters for the wall ball throw. did it on an empty stomach right after waking up, don't recomend it had some kinda glycemic episode in the shower that lasted bout half an hour afterwards

Took me 24 min.

this is the begining of week 3 for me!

subbed runs for row
16:49

Follow Pierre Auge's lead and make a med. ball you can slam.

Actually its pretty simple as long as you're up for some hard work and have some tools.

You'll need the following:
A drill with a medium fine bit. (1/8")
A funnel with the narrowest nozzle you can find. (to fit in the 1/8 " hole)
A rubber/epoxy high pressure tire puncture plug. (Not silicon, it has to be either rubber or epoxy, or rubber with an epoxy resin.)
Epoxy resin based high pressure sealant, 3M marine sealant works well and I would imagine Shoe goo would also. It needs to be flexible when dry.
Sandpaper

Get the toughest Basketball you can get, drill a hole in it. Sit there for about 2 hours pouring sand through this stupid funnel. Weigh the ball as you fill it. Let the sand dry out before starting. Or get fireplace sand it is fine and dry. Play sand needs to sit and dry or it will take longer.

When the desired weight is achieved use the tire puncture plug to fill the tiny hole. Trim the excess that is sticking out. Use the sealant on the area in and around the plug. This should give you a good seal after it dries for a few hours. (Overnight) It will not hold air over night but you can slam it and catch it on the dead bounce.

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

CFWU x3 sets 15reps/set

as rx'd 18:15 (used clock on the gym wall)

1st WOD post wrist injury (non-crossfit related) wall balls were interesting and quite painful. Pullups were jumping and dips were assisted on warm up. I cannnot hang or put much pressure on my wrist yet. Big sad face :>(

Have Fun, Train Hard,

Billy

Damon 29 y/o (5 more days), 167#, as Rx'ed: 11:50

Aldo, 35 y/o, 188#, as Rx'ed, 13:17

2 more rounds and this would have been truly evil.

13:47

20lbs DB with rows, straps kept loosening up and finally came off altogether, could have pushed a little harder on the wall ball

30/f/158
5' bike
CFWUx2
10# wall ball/500m row 17:30

this WOD came just 14 hours after i doubled yesterday's WOD... pukie was tapping my shoulder the whole way, but i managed to stave him off. i know my time could have been better. but i concentrated on my row form (from those great videos!) and i cut 15" off my average row time! also, after those sprints yesterday, the samson stretch took on a whole new meaning...

ck

#46, why did you wear your goggles?

anyway...so I followed the instructons on how to make the improved medicine ball (IMB). I filled it with baby powder like sand and proceded to tape the dog shit out of it. I started my work out and realized 50 reps was not going to happen so I swallowed my pride and did 30 reps. oh yeah and ran 400m because I dont have a rower. my 400m track consists of 2 piles of rocks 100m apart in the middle of the desert. down, back, down, back and so on. I was dellusional toward the end of the work out but finished about 17 min. you guys doing it with 50 rep in like 12 min must be superheros or something. so I took my IMB to the scale, probably something I should have done at the beginning of the workout and discovered my ball weighed 30 lbs. So lesson learned. If you are making a medicine ball weigh it as you are making it. good workout. Im going to curl up and die now.

10 minute jerk set: 46L/46R. Hand switch at 5 minutes; 92 total reps. Left side much weaker and it's holding back my numbers, right side had more reps but I need to work on pacing. Each rep was locked out both top and bottom, but I think I'm wasting energy or doing extra work/movement going into the rack position....I bring the bell down to the "high rack" and fully straighten my legs for the lockout, then slip the bell into the lower "resting rack" position for a few seconds before starting another rep. I need to have a coach check my form.

30 minute rest.

WOD:

18:31 - Subbed 25# sandbag throws to 8' ceiling as I don't have a 10' target anywhere in the apartment complex where I live. Shoulders are beat, hip flexors screaming (yesterday's sprints are making themselves known).

WU
500 meter row
40# BB Thrusters
WOD
13:06 w/ thrusters
DB Chest presses
sets of 10 w/ 60/75/90/115(1)

M/50/165 lbs.

Warmup: 5 min. on Lifecycle + 1 rd. mod. CFWU - stretch, OHS X 15, PUs X 15, situps X 20, back ext. X 15, pushups X 20, dips X 15

WOD: sub'ed 400 mt. run for rows, and only had a 6 lb. med ball - 14 min. flat. I'll look for a heavier med ball for the next time.

In re my post #63, I forgot. I finished with 25 minutes on Lifecycle, hard random setting.

As RX'ed 14:34

CFWUx1

As Rx'd
19:54

First time using my 20 lb homemade wall ball. I had used the 12 lb ball at the gym before. 8 more pounds sucks!

Bwt:132

as rx'd:

14:00

285.5#/43 yom

subbed 400m run for rows

17:03

For those of you making homemade wall balls, buy the "Gorilla" brand duct tape. It's tougher and has more adhesive than regular duct tape. I have also heard of people "patching" the hole with Goo or tire patch after they add the sand. I filled mine with silica sand from Menards and it weighs in around 21-22#'s.

Did the 400m run. It seemed a little long though. Eyeballed the distance again so who knows.

15:44

14:59

Didn't push it. used 10# ball, 8.0 mph for .25 mile.

If ones legs are REALL sore from the sprints yesterday (especially hams and inner thighs) should one skip todays workout?

I am wondering if working on muscles (doing the wall ball shots) that are already sore is the best thing to do.

155lb
17yom

Subbed 400m runs (eyeballed)

20:25

Could have done better if I would have pushed harder.

13:33 as rx'ed, 10kg ball to 10' target.

This one smoked me as I just got off a night shift and my 'breakfast' wasn't too substantial. I took too many breaks on wall balls and rows 2 & 3 were really sluggish. Next time sub-13.

Pre-CFWU + kettlebells
Post-Regain feeling in legs.

50/198

16:23 as Rx'd. Felt a little sluggish today. Second day back after a week off.

CFWU x 3

400m run 1.0 incline on TM

17:34

But it look so easy on the screen.

Has anyone ever heard of a grain called Quinoa? I read about it recently and I have stated integrating it in my diet on a regular basis. Does anyone know about its block value? Thanks

Looking forward to doing today's WOD! Cheers

26/6'6"/199 lb
CFWUx2 (no back extensions, samson stretch, or squats; subbed push-ups for dips)

1/2 Intensity Week
Modified WOD (to save pulled hamstring):
45 lb High Pulls, 25 reps
45 lb Shoulder Press, 25 reps
3 rounds
10:32

Male, 170lbs, 25yrs

WOD as Rx'd

19:44

Tons of excuses pouring out of my head to stop... F sakes.

37yoM/5'8"/148lbs

Used 12 pound ball

13:20
no rounds broken

Great video. There's alot of parallels between rowing technique and learning the clean e.g not pulling too early with the arms.

Starting Strength arrived on my doormat yesterday and it is the most detailed and useful book on the lifts I have ever read.

18:28 as rx'd

200 lbs Male

as R'Xed. 16:19.

That was a bag smoker after the sprints yesterday. I can't wait(gulp) for tommorrows WOD.

Petey

20 minutes. subbed quarter mile run and 40# thrusters.

185 lbs male
1:50, 1:55, 1:58 for rows

Thruster subs were embarrassing. 10kg dumbells. All sets broken. 5 min / set. Delts gave out faster than lungs or legs

So a lovely 21:00 for me

M/33/5'10"/185

subbed 400m run for rows
subbed 40lb db thrusters for wall ball

19:26

85 degrees for run, and just as hot inside for thrusters. Knew I wouldn't be extremely fast, but set a goal of sub 20 min and made it.

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

Sub'd run for rows

Used 15# ball

14:34

PPPPPPPPPPPPPPPPPPPPPPPPPPP

As rx'd 14:50

PPPPPPPPPPPPPPPPPPPPPPPPPPP

#82 Petey,

Take heart, tomorrow's a rest day. Enjoy.

pre-thruster work
wod-15:11 too many breaks in the wall balls
post- 88# 5x5 hang cleans, amrap pull ups-25

180lb, 30yo male
16min even
12# ball

40 yo male: 180lb

Row 500 meters 1:54/1:58/1:54 (all splits under 2 min first time ever for that!!!)

50 Wall Ball shots 20,10,10,10 / 20,10,10,10 / 20,10,10,10 – used 18lb ball (biggest one the gym had)

Post time to comments.-- 15:40

Age: 41
BW: 164

CFWUx3
subbed 20# dumbbell thrusters for wallballs

15:05

Warm-up

3 rounds
7 bar pull-ups
15 press-ups
15 squats
samson stretch l,r

Today's WOD for the sensibly challenged

3 rounds for time

50 SDHP, 24kg kb
50 wallball, 20lb 10'

16:02

Think I might feel that one tomorrow

Cheers, kempie

how many pulls on an airdyne would be worth the 400 m of rowing? anybody?

how many pulls on an airdyne would be worth the 400 m of rowing? anybody?

28 yom 188 lbs

Subbed 45 Barbell thrusters for Wall Ball

19:17

also ran instead of rowing

cfwux2 (stiff and slow)

WOD w/15lb Wallball

22:29

slow. last two workouts have crushed me.
rows: 2:00, 2:08, 2:15

M/48/5'10"/172

Three rounds for time of:
Row 500 meters SUB 400 meters on Elliptical
50 Wall Ball shots

20:13

As RX'd,

EDWARD: 13.07
KIMO: 12.37
DREW: 15.02
ROTH: 13.14

Had to use a 5kg medicine ball, the heaviest the gym had.

M/26/178
CFWUx3
WOD as Rx'd: 15.56

Had about a 15 sec run to a from the rower to my wall ball shot.

CFWUx3
rx'd 13:12 w/ 4kg ball
could have been heavier...next time) f/43yrs/168
...beaucoup de fun

WU-
Mow the lawn and trim edges for 2 hours
CFWU x 3 (12 reps each)

WOD-
I started with a slight headache and was only able to get through the first run and 22 wallballs before the headache turned into a migraine. I will go again with this one tomorrow.

Darn heat.

Kate

27:45 as Rx'ed

15 lb ball to 10 feet.

There's about a 2:00 minute walk at the gym between the rowing machines and anyplace suitable to throw a 15lb medicine ball against the wall. So that factors in, but it still sucks.

m/37/6ft/170lbs

Wow, good one!

Sub'd 400m runs.
50 WB w/20 lbs. medicine ball.
3 rounds.

Total: 12:23

46
5'10'193

cfwu x 3

as RX'd 13:30

43YOM/ 190/ 5'10"

Warm up
3 Rounds
PU-15
Dips-15
Broomstick squats-15
Back extensions-15
Sit-ups-15

Sub runs for rows
20lb wall balls

15:41

CFWU x 3
Workout as Rx'd
With 12 pound ball. (Heaviest One)
Time: 15:45

14:02
straight sets of wall balls
rows were crappy, 2+ minutes

26m/220

18:10 - 400m run, 55lb plate thrusters, switched to 45lb thrusters mid first set, broke all the thrusters

31/m/220/77"

19:30
sub: 20 lb. dumbbell thrusters

Legs really sore from sprints yesterday. Started out doing 40 lb. dumbbell thrusters, quickly realized something was wrong after 10 or so. Great way to burn up already burnt out legs.

I can't wait for tomorrows WOD also...ahhhhh rest. (which means a couple hours of full court basketball for me)

19:30. subbed 50 hspu's for rows. used 15lb wall ball

M/35/5'10"/158

CFWU 3x15 (no P/U or Dips)

3x C2 Rower (500 m)
3x 50 wallball (only had 12 lb medecine ball)

14:50

Well, after a meal and drinks worthy of excommunicatiom from the Crossfit Church, I was ready to pay for my sins, despite the worst hangover I've had since my 20s.

39yof, 145lbs

Subbed 5kg db thrusters for the wallballs

Approx 18:00 (used wall clock, which I couldn't really see from the C2).
Felt sick as hell. In fact, I still feel sick. That'll teach me eh?

16:44 with 440 m runs around hilly block and 10# wall-ball shots. My wall-ball technique is not that great, so I'm going to go with a lighter weight for a while.

Howdy,
Work
{Squat 65, 105, 125kgx10 SW/ Ring Push-up bdw., +15, +30kgx10}. Then, {PCJ and Hang squat clean and PJ (no dumping) 90x1&1 SW/ PU (+68#'s)x4}x7.
Duration 19:07.
finished with a baby carry (15.5#, ~7 weeks) for 40:00
Bdw. 84 kg...

Kevin - 18:53

Justin - 21:01

CFWU 3x12

As RX'd: 21:30

50m brisk walk between C2 and wall I could WB on. 1st use of homemade WB. Duct tape can get a little slick with sweat on this WOD. I may add a layer of adhesive (athletic) tape.

Crossfit and Marathon Training

Yes or no, anyone ever try?

13:50 subbed 10# wallball

#117

I did CF and an Ironman this year, so it's definitely possible. Just know that some days you are going to have to pick running over CF, and you should do your marathon training first, rest during the day, and then CF at night if you have the energy. But it is possible...just painful at times.

Email me if you have any more questions and I'll be happy to try and help.

25 yom 6'2" 155#

WU: 3x (10 Pull-ups, 10 dips)
2x 30 lunges with 45# barbell
WOD: 13:14 (subbed 30x 45# barbell thrusters for wall ball). Great workout!

15:23

sub 400m run

Couldn't get the rower to start meassure how far I was rowing, or how long I was rowing for. It's not the C2 rowing-machine, but I think it's similar. Instead I rowed for 3 minutes with a cadence of 30 pulls per minute (pretty much the best I could do). Is that reasonable or should I have gone longer/shorter?

Instead of wallballs I did dumbbell pushpress with a full squat for each "push". I dunno if that is a db thruster or not. Is it?

Anyway, the dumbbells I used was 13kg 1:st round, 10kg 2:nd, 7,5kg 3:rd

And darn! This one was a killer. Almost puked in 2:nd and 3:rd round of db thrusters. Had to break up sets into 10-15 reps for all rounds.

Took me 25 minutes! Phew!

about 25 minutes, no stop watch

Looked at some videos. Think I shouldn't have "racked" the dumbbells at clavicles in between every squat. I should have just catched the weight at shoulders when I was on the way down in the squat... Dunno if it makes much difference thou...

As Rx'd 13:10.

Feeling the sprints, did 15 min of clean form work, 10 min on the speed bag, then 5 min of row cooldown, topped off with 15 min of stretching at the end.

Good day.

45 / 179

subbed 20# DB Thrusters for Wall Ball Shots

18:29

Looking forward to the Rest Day tomorrow!

Does anyone know something that could replace wall ball shots. No wall ball....

33 / M / 175lbs

14 lb Wall Ball

14::44

14:20

20yr Male 6' 205lbs
3x 500m C2
3x 50 reps 10lb ball at 12ft
20m38s

Our Dynamax balls haven't arrived yet so I used a 10lb weight (thrusters).

12:14

30/M/200

Bike to gym

CFWU x 1

3 rounds of
500m row
45# bb thruster x 50

13:40

Surprise. Proper technique on the C2 makes a world of difference (1;58, 1:57, and 1:56)
Knee is not an excuse for slow thrusters. I was gassed

CFWU x 2

CrossFit Santa Cruz 12:00

Leif 13:38 as RXD
Paul 15:00 as RXD
Cara 16:37 10lb
Teresa 18:51 16lb
Becky 18:51 8lb
Sharon 19:42 6lb
Mindi 19:00 12lb
SHerri 21:21 12lb

13:45

subbed runs for rows and barbell thrusters for wall ball. Set the treadmill for 6min miles which is the only reason I had a decent time. I did weighted pullup and ohs from 2 days ago yesterday so my legs are screaming.

BWT 203lbs
500m row, 50 wall ball shots
as req'd 11:49

Tire flips 30 in 5min, starting to cramp up...

26yoM
150lbs
5'9"

as rx'd

13.41

ouch.

34/m/6'/172

subbed 400m run.

15:14

17:41 w/ 400 meter runs, real agony after yesterday and the wall ball. Thanks, Coach! BW:168, Y/A:58

205#

17:18 as rx'd

M/45/156#
as rx'd with 10kg ball = 19:15
wall balls in need of work as apart from a few sets of 10's most where 5's

pre: cfwu x 3
post: muscle up practice = 5!!!!!
I got my first one a few weeks back and haven't been able to repeat until today so I'm very happy. It makes up for my dismal wall balls.

BW 128, minimal warmup. Legs still fried from yesterday.

400m runs/20# wallball to about 7-8 ft, I'm guessing.

19:18

37/M/182.5

400M run
50 Wall Ball shots (11lb-heaviest I have right now)

12:56
3rd 400M was rough!

41yom / 151

CFWU x3 x15 (-dips)
WOD - used 2x20# DB thrusters for wall ball.
Time - 17:51

Post - major stretching.

30/M/215

14:19 as rx'd

18.07m

400m Run on Treadmill
10 lb med ball toss straight up

28 yom
5'6" - 165#

My yuppie gym frowns upon wall ball shots so I had to substitute 20# DB thrusters.

13:58

Feeling a little light headed & woozy... must've been a good workout.

25/bw 200

12:48
used 12 pound ball

19/m/150#

row 50m
18lb BB thruster
x3
24:03 min

3 rounds

400m run
50 Thrusters w/ 20lb db

time: 28:57

F/34/144 17 weeks postpartum (how long can I use that as an excuse??)

first time for this workout
sub 400 m run for row
sub 8# dumbbell thrusters for wallball

12:50

met my goal of 50/30/20 reps of thrusters, barely, very dizzy at the end.

need to double check how to do the thruster with the db. The baby meets Mr.Pukie several times a day..he must really be working hard.

28/M/185
CFWUx3

14:18
Subbed 400 run at track; wall ball on soccer goal, so I assume 8ft.

Matt Swift and others, take a peek at ystd's Affiliates Blog. I've offerred some thoughts on your discussion of "customer experience" and I'd love your feedback. The post is in purgatory but I'm sure it will make it's way out.

D.

***********************************
400 m run
59 thrusters 20ld db
x3

13:54

Neil(49)165 & Ellie(52)112

Tuesday 29th

Neil

1000 mtrs rower warm up
1000 mtrs rower fast/slow 100s, picking up the pace in each successive fast 100

10 X 100 mtrs rower, 90 sec recovery
Slowest 19.7 (1st)
Fastest 18.2 (10th)

Ellie

5 mins X/trainer + CFWU

Monark Peak test cycle 10 X 200 mtrs, 90 secs recovery.
17 - 18 secs

Today

Neil 1000 mtrs rower + 3 X CFWU

500 mtrs rower + 50 wall ball shots X 22# X 3

23.54

Felt like the workout from hell. Shoulders on fire bigtime.

Ellie 5 mins X/trainer + CFWU

500 mtrs X/trainer + wall ball shots X 15# X 3

16.47

3 Rounds:
400m Run
50 18lb Wall Ball Shots

16:22

Yesterday:
CFWU x3

21-15-9 reps
DL, 115# (next time need to do at least 135#)
KBS, 35# plate
Push Press, 55# (next time this should be ~65#)

600m run after each round
Time: 15:10

Disappointed as should have gone higher on weight to feel some benefit.

Today:
Split jerk: 3-2-2-2-1-1-1-1-1
95 (3)-105 (2) -105(2)-105 (2)-105-105-105-110-110

Bench press 5-5-5-5-5
75-85-85-85 (4)-80-80

Tonight- soccer game

Erin

1st WOD I have done in a long time.. great workout! 14# WB
12:45

great video and way to go Brett on the "good job" from Coach B

19:17 rx'd (20# medicine ball).
CFES represent!

20/m/165

Warmup = 6.5 mile bike ride to gym (31:00)

WOD as rx'd = 16.06

Another 6.5 mile ride home (33:00)

44/176

14:10
Opted for 400m runs outdoors, 20lb Dynamax to 10'.

CFWU x 2 + 10 x 45lb thrusters each rd

WOD as Rx'd:

15:29

31 yom - 160#
This was my first WOD, after years of "conventional" strength training I had my butt thoroughly kicked...31 minutes
CFWU - 3x12 of each (not 12 Sampsons)
Sub Thrusters @ 45 lbs for wall ball 1st set, 25# bar for 2nd and 3rd
500m row - 1:49, 1:54, 1:58
Lots of time to get the thrusters done
I had to lay down for a few minutes when I was done - at least I looked like I was in shape!

38/M/195#
No subs
19:01
This was a rough one on the legs, after my disappointing 18km run from the weekend. Excuses, excuses......

AL

19:58 using 2x20# db thrusters for the wall ball shots. Feeling fatigued today and was not able to go all out.

This video is extremely informative and helpful! More of these sort of vids please! :)

Sub'd/Scaled 30lb dumbbell thrusters for wallball.

34:57

Tired....

16/M/152#

Substituted dumbbell thrusters (25lb each hand) for wallball.

20:37

Very tough indeed.

13:35

Substituted 300m shuttle run for rows.
Only had a 10 lbs. med ball but still had to severely break up my sets.

m/180/24

15.18
I subbed wallballs with 45lbs. barbell thrusters. Ain't going to lie, my first set of thrustrs were good but set 2 and 3 were a little sketchy.
I've been slacking a little lately... too busy enjoying the sun, it's pretty rare around here...

41yom 160lbs
Real good workout, it was a tough one!!

Had to use a 7kg medecine ball, because my shoulders were sore from practicing the OHS yesterday, with a dowell. couldn't believe how much it went to my shoulders....

today's WOD: 17:10

30 yom/175#

As rx'd...

21:52 (11# medball)

My transition between row machine and gym is 3 flights of stairs, I thought of it as a painful rest period.

Breathing Heavy...hard to type.
44 yo fat 205
three rounds 400 to 450m
12# ball x 50 reps
17:50

10:32

subbed run for rowing
forgot to stop the clock at the end
time was something on the order of 17:00

M/26/200

15:40

Subbed 2 15# db's for MB

25:14

Subbed 400m run for rowing
Subbed 45# bb thruster for ball(could only do 35 each round) =\

Only my 4th CF workout, though, so I'm getting used to the intensity.

Plan to make my homemade med ball tonight

Workout#1- PFT (Outstanding)

Workout#2-
CFWU x3
WOD
:13::53

May have been able to shave a little bit of time, but was out of gas. The Wall Balls started adding up quick.

Get some, Go again!

Age 25
Bwt 110

400m Run
Subbed 35 lbs women barbell thrusters for wallball

23:49

Legs still sored from yesterday wod

20 min of run 400m + max muscle-ups
7/4/4/3/5 = 23 in 5 rounds

M/37/174

Did "Michael" today, since I missed it last week and have another 5k race coming up Sunday. I'm trying to see how my times do by subbing more intervals for distance running. Last 5k was just under 22 min. a few weeks ago.

Michael: approx. 28 minutes -- 2 minutes better than last time.

14.48
as Rxed
500m C2 Row
20lb Wall Ball

Row Splits Drag 3
1.48.6 27
1.54.1 23
1.54.4 26

back squat 10x1

160/185/210/225/240/245/250/260/265/275

Was able to work out outside and it was great!!
16:50
Home made wall-ball still working great!!

had to sub run for row

23/m/178lbs/6'1"

As rx'd:
16:10

50/m/168
13:40 as rx'd
Tomorrow we rest

39yom/165#

used 10# ball since gym did not have a 20#-still sweat bullets.

12 min

5/30/07 - 17:51
3 rnds for time
Run 400m
50 wall ball shots
Run 400m
25 wall ball shots
Run 400m
25 wall ball shots

as rx'd

14:05 mins

29YOM 185LBS
As rx'd
17+55
Sore as hell from yesterday's sprints but can't resist a little extra pain

25/f/5'2/134#

breakfast: run 10k = 46:15

then i saw a friend who i recently intro'd to CrossFit n took her thru a set of Tabata air sit-ups. wow i wuz fried after that. then intro'd her to the rower as well. and then got on w/da bizness . . . .

WOD:
500m row +
50 x 40# BB thrusters
three rounds = 20:45

post:
6 pull-ups +
30m bear crawl
4 rounds, not for time, focus on form

M/28/220#

15:50

Subbed 45# thrusters for wall-ball.

BTW, I thought sprints were tough yesterday but the DOMS really got me today, love it!

BW 60kg

Some strength work first, then WOD.

Subbed 5kg thrusters for wall ball. 20:05

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

33/m/205

Subbed 40lb thrusters & 400 meter run

17:32

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

30yom/179lbs.

As rx'd:

13:38 9kg ball w/C2 rower

What amazing workout. It took my breath away...literally.

Harry, GOOD WORK!!!

Jay

28/F/105#

pre: 2 mile run on treadmill

WOD:

subbed 400m runs on treadmill & 12# wall ball

14:49

post: on the ground for 10 min.

wall balls and thrusters are probably the toughest exercises for me. I still cannot type properly because my arms are fried and it has been 60 min since I finished the workout.

only woke up twice last night to eat!

Steve
30lb dumbell thrusters
16:40

Thomi
f/29/115

19:10

Subbed run for row and 30# dumbell for wall ball.

17:38

bwt 240 age 31

3 rds for time:
400 run
50 wall ball shots 20lb ball

time: 17:20
i cannot believe how sore i was from those sprints. i had trouble breathing cuz my upper rib area was sore and i had trouble with everything else cuz my legs were on fire. great workout though.

14:43 as rx'd

surf 1.5 hours
rest a few hours
CFWUx3
WOD sub 15 lb ball (biggest one in gym)
15:48
The weight in the ball was not even and the bounce was not predictable. It is really hard to catch a ball one handed at almost full arm length while in a metcon stupor. That and my delts were cashed after the first round. I was going to make up the Bench-PU WOD that I missed last week, but instead I'm drinking a margarita to celebrate the rest day tomorrow.

Subbed 400s for C2

14:45

No access to rowing machine so subbed 400m run

Legs gave out from under me in the middle of 3rd wallball set. :-(

14:18 for 2 complete rounds using 10# ball

18:35 as rx'd

31 M - 195lbs

subbed 400m run.
12lb medicine ball

13:30

15:19

Gym only had 6 or 8 lb mb so I focused on trying to use perfect form during wall balls.

Ran 400 Meters and only did 25 wall balls (20 pound home made ball) per round as my right shoulder was killing me... 12:39.61

My gym only had a 12 pound medicine ball, but that was plenty for me. I was very grateful for Angela's rowing article. I actually found that using proper body mechanics and driving with the legs instead of the back actually made rowing easier.

24:13.07

How about we name this one "Good morning, Pukie"?

As Rx'd
14:12
...except last round homemade 20# Medicine ball started puking sand all over me... only got out 25 wallballs...

35/M/200
19:47:25

Subbed 45# sumos, 20# db thrusters, 18:30 Hot no energy today.

What a painfullll workout!

Subbed 400m run for the row, and 35# thruster for the wallball shots

15:20. Aimed for under 15, but I gave it my all.

Afer rowing the sprints yesterday we fairly staggered through this one today..

56/M/195 15:42

46/F/125 15:58

~16:00

27/m/215
subbed 1 pood kettlebell swings for wall ball shots
14:45

17:25

pre: 15-12-9 ring push-ups + L pull-ups
post: cleaning sand out of my eyes

Ben: 15:47

Day 2 of Crossfit, my legs are shot from 10 100m sprints last night.
Today 19 minutes for 3 rounds (500m rowing) and 50x wall ball shots (12 lb.)
I am scared for tomorrow's WOD - hopefully legs get a break.

24/M/150

Subbed 400m Runs for rowing, subbed 12 lbs ball due to lack of equipment, 50 reps

19 minutes! What a brutal workout.

36/m/168/5'4"

Posting for yesterday's w/o and today's. I did not really have a way to time the sprints but I did run harder and did not pull a hammy this time:)

3 rds of 500 meters and 50 wall-ball shots completed in 15:10. Finally was able to use a C2.

16:13 w/4lb. on wall balls

34yom/156#

As Rx'd
13:09

d - 29m/175

14:25 (400m runs, 20# wb)

j - 33f/125

15:00 (500m row, 10# wb)

i been doing @40% of the workouts but not posting due to the 300+ postings often seen. But today i found out my mothers liver cancer thought to be cured has spread to her lungs and the prognosis is 6-12 months.
Crossfit offers me a chance to focus on my physical being and forget for a few minutes each day my emotional being.
today after a CFWUx3 i was going to pack it in and go to bed but i got pissed at myself and moved the rowing machine outside, patched my slam ball[thanks Newman] and had at it. 19:19
not bad for a 48 yr old/ 200lb guy.
anyway...
thanks for a 20 minute reprive from my grief.

ratt

ps.
Doug at Hyperfit;
she's getting an experimental treatment at UofM
so i'll be dropping in so you can kick my ass!

CFWU X 2

WOD
Subbed 400m run
50 20lb wall ball(homemade, using basketball filled with sand)
3rds
11:58

CFWU x 1

Subbed 400 m run, used 12 lb med ball...still sucked. 15:51

50 yo male 5'9" 190

19:43

16lb Ball

Feeling lightheaded too!

28/f/156#, taking it easy this week

CFWU x 1

Brand X puppy mod - 3 rounds for time of 30 30# SDHP (sub for 300m row), 25 10# DB thruster

12:00, didn't go all out because this is a recovery week. Shoulder and quad fatigue was slowing me down.

42/m/166

sub high pull (53 lbs) x 50
wall ball (23 lbs) x 50
3 rounds

19:36

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

3 Rounds
400m run
50 Wall Ball

15:40

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

First full Crossfit workout ever-
Subbed 20lb DB thrusters
Subbed 400m runs
3 rounds 28 minutes. I got really winded, nearly puked. Can't believe I've been missing that.

this one i can already tell is going to leave me hurting... not to mention mosul's sky has a thick orange fog. couldnt ask for a better training environment.

Switched to a different gym today--much better gear.Unfortunately, I was so excited to have both a C2 rower and medicine balls that I forgot to start my timer.

CFWUx3

Used 18lb ball--it was the heaviest at the gym.

3 rounds
500m C2 row
30 Wall Ball

oops, posted under the wrong day this am.

29yo/f/144lbs

16:52
sub'd 5 kg ball
i under estimated how tough this one would be! that smoked me.

M/074/204/43yoa

17.26 as rx'ed and my hands were shakin' afterwards. Wow.

Some amazing times posted - humbling as ever.

Getting to be such a snob - watching others doing their blah blah bodybuilding/cardio workouts, I can remember doing the same and they seem like such a waste of time now.

Aswab

37yom 185
warmup: 3 sets 15 pu, situps, squats
subbed 400m run
12 lb wall balls (heaviest i could buy at sportmart...turned out to be plenty heavy!)
12:11
last set of wall balls broken
ouch

Sub 400m run
18:29

sub 400m run
20:58

sub 400m run
20# wallball, 8' target, 30 reps
32:34

21m/190
sub 40 db thrusters
19:50, not entirely accurate, had to run up and down stairs to the rower.

Age 51/BW 240#, as rx'd (18:12).

WOD as Rx'd
13:36

Working on heavy thrusters to get my Fran time down.

5 rounds
200m (240m)
9 thrusters 80#
9 pull ups

22:31

Thrusters 6/3 then 5/4 for the rest of the rounds
Pull ups un broken

Used 6lb. med ball for wall ball shots

Time: 15:52

bwt:165
12lbs med. ball
:25::54

BWT:185

CFWU X3

WOD
95lbs Barbell thrusters
Time: 21:04 min

34
5'9"
160 lbs.

CFWUx3

WOD
4 lb. medicine ball (because I forgot to look before I started)
Time ~15:00

39/180/5'10"
400m run, 50 wall ball
3 rounds for time: 13:15
Rick M

11:02

sdhp for row
I know a concept2 would slow me down a bunch cuz my first 50 sdhp i did in 1:13 and my fastest 500m row is 1:39. i'll take the workout for what it's worth. it was a smoker regardless.

39/13.2/79.2
19:26

Subbed 50# barbell thrusters.

20:30ish.

OK, so I made my own medicine ball. 20 lbs of what we refer to as "moondust" which is fine sand dust created from driving over the same patch of sand over and over again with a 55k lb truck. The moon dust went into a garbage bag, which was then wrapped in a t-shirt and a liberal layer of 100mph tape was added. I took the underlaying net portion of a camo net and wrapped the ball in a bit of that, a layer of tape, a layer of net, and a thick outer layer of tape. The resulting ball weighed in at 24 lbs, is about the size of a basketball, and despite out best efforts, does not break or even bounce. It is very tight, holds it's "ball" shape, and smoked the bejezus out of us.

-24lb med ball, 35, 30-ish, 25 wall shots
-400 meter in some amount of time, 400 meter in way more time, and 200 meter in almost the same time as my second 400.

I would consider myself in good shape, and I've been doing the WOD for going on 2 months now, and I still have no idea how the hell anyone is physically able to the number of pull-ups, the amount of reps, or the weight lifted that you guys do. I'm 25, 6'3, 185 lbs, and I've been in the Infantry for 7 years. This workout is insane, and I plan on doing it regularly until I'm dead, or my body is too broken and old to do it.

30/m/213/6'2"

21:03 - I felt like I was carrying 20 extra pounds.

Subbed 400m run for the rows (I think it may be a bit long)

Three rounds for time of:
Row 500 meters
50 Wall Ball shots, 5 kg. ball

16:55

What a doozie!

m/160/24

As Rx'd (subbed 400 meter run)

15:57

27m/200#
cfwu x 3
subbed 15lb ball (heaviest at gym)
18:25

13:31
sub'd 400 meter run for row

18:21 as rxd

subbed 400m run on the road and 10# wall ball shots
15:55

Thrusters instead of wallballs, and ran 400m rather than rowing. Time 14:35

This was the first time for wall ball with a 20lb med ball. I'd been useing the gyms 12 lb'er,what a difference. After the first set I was dieing,but during the 2nd set I realized I was useing to much arm.I started useing my legs and hips and suprise suprise it got alot easier.

M/31/194

CFWUx2

18# med ball with handles
14:30

Rows went 1:44, 1:49, 1:50

50 SDHP 45lbs
50 wall ball 20 lbs
13:58
good one!

29/m/179

Subbed: 50 sdhp (45lb)
50 barbell thrusters (45lb)

Result: about 33 minutes, all sets broken, completely spent.

3 rounds of:

500m row
25 dumbbell thrusters, 10kg each
25 wall ball throws (don't know weight, maybe 6kg?, but lighter than rx'ed)

19 minutes

Mike:7Kg Wall ball, rowing(x2), running(x1)
Aprox 16 min.

Age 35
BW 145#

As rx'd:

12:49

M/21/5'11"/165

3x Row (500 m)
3x 50 Barbell Thruster (35 lbs)

20:00

M/21/5'11"/165

3x Row (500 m)
3x 50 Barbell Thruster (35 lbs)

20:00

13:25 as rx'd. Felt sluggish after 2 days in Vegas and terrible nutrition...

CFWU x 3

[row 400 m, WB x 30 (5 kg)] x 3

10:52

13:25
400m run + 50 wall balls 20lb ball 10'target

15:22

Tim: 19:03 as rx'ed

at first, I thought this was for 5 rounds and paced it accordingly... then I realized there was no way that even the real animals were doing 5 rounds of this abomination in 15 minutes... sped up a bit.

Still felt pretty wasted afterwards, though.

late post...late post...late post...late post...

33M / 185# / CF #107 / CFT 815

CFWU

Three rounds for time of:
Row 500 meters (sub 400m run)
50 Wall Ball shots (sub 20lb ea db thrusters)

00:18::36

still sore from sprints

500m row
50x 10lb wallball
500m row
50x 25lb DB thruster
500m row
50x 20lb DB thruster

11:50

M 33/170

17:35

sub'd 45 lb. thrusters for wall ball shots

bruatal wod, loved it.

Jeff- Accidentally did WBS first each round.
13:20

31yom/168#/5'8"
Subbed 10 lb med ball, 6 ft ceilings so I did med ball thrusters ending in a toss straight up, arms fully extending, in which the ball tapped the tile without knocking it out of the ceiling.
14:46

M/23yo/150lb

3 rounds for time of:
Run 400 m
50 Wall Ball shots

14:31

I think I ran too far - did WOD in a park and used tree as wall.

M 44/73"/192

After 3 months of Crossfit(Black Box ME variation) I timed for the first time. 17:50 with a set of stairs and 50 feet between rower and wall ball(20#) station.

This stuff is amazing. I'm closing on 400 for DL, BW clean and my handstand is actually starting to stick.

14:30 rower had no meter on it. Rowed 2 min.X 2 then 2:20 for 3rd round, wall balls with 20 lb. ball. legs done after sprints last nite, played hockey in pm. Now legs lifeless. Feels great.

20:20

Subbed 400m runs for rowing

Subbed thrusters (using 20-lb dumbbells) for wall-ball shots

All thruster sets broken (20-15-10-5)

Was shooting for 20:00, just barely missed.

Shoulders were FRIED.

F 34/5'1"/112lbs

Used 13lb med ball.
18:02
Kicked my ass...loved it!

3 SETS
SDHP 45# X 50
WALL BALL 10# X 50
21:43

15:08 as rxed

subbed 400 meters
1=2:51 (25 wallballs)
2=5:13 (as rx'ed)
3=6:05 (as rx'ed) = 14:10

M/47/153/715
Wall Ball 12#/Row

16:33

Thought it was tough but not too much...that was until I am trying to type this on my way out of the gym and my hands are shaking.
As Rx'd -- except did in reverse order -- forgot
14:32

17:28

Two rounds for time of:
Run 400 meters
50 Wall ball shots to 9' air target, 23 pound ball

48yom/150#

subbed 400m runs, used 20" wall ball to side of a 10' bball hoop.

17:09

I suck (literally) at wall ball. Lungs still burning 30 minutes after. Good one Coach!

cfwu x 3

400m runs, legs still sore from 100s yesterday

subbed in a 35lb kb for the ball, threw it about 6 inches above hands. First set got 25 straight, ended up doing sets of ten until hitting 50 per round the rest of the workout

about 19 minutes, (used cell phone clock)

12:25
subbed row with 400 m. run
only did half the wall ball tosses
My back just keeps actin up on me.

400m run
16# medicine ball

14:12

17:38 w/ 5kg ball. 10 min ellip wu 17/17. hr avg 129, hr max 163. real panter!

cfwux2
as rx'd 19:47

2nd attempt-

CFWU x 1

subs-
400 run on elliptical
26 lb wallball- 7 1/2 ft target
3 rounds

Time- 19:10

This time I completed WO without any problems. Wallballs broken up into 25's, rounds 1 &2, and 10's for round 3.

Kate

cfwux3
3x:
500m row
16lb Wallball, 10 ft target

19:32

WOD as prescribed with run instead of row
17:40
Strecthed 35 min post

J: As rx'd 15:04
N: 14# WB 18:06

500m row
wb x 50 w/ 20# ball

15:40

6'2 215lb Male

11:53

11:27

sub'd 2 minutes of high knees/lateral jumps over parallete/bag work for runs

sub'd 20+ lb ball to 8' target for wall ball

bw 250.0
5:23, 6:57, 7:55 ==> 20:17 total
Used 4kg med ball

26# wall ball shots

rnd 2 - 40 shots

quit after the row in rnd 3 - out of time

~22:30

15lb ball
12:09

Modified 400m run, 50 (25lb Thrusters)X3
15:48

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

32-M-190LB

Subbed 30lb thrusters & 400 meter run

16:37

I can't believe how sore I am still from those sprints.

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

44YOM/218lbs

sub 400m

19:00

3 rounds:
400 m run
50 thrusters w/ 35 lb plate
Time: 28:00

3 rounds:
400 m run
50 thrusters w/ 20 lb DB's
Time: 26:33

row 500
50 wall balls - 25# ball to 9 ft mark
17:24

Age: 37
B.W: 157
WOD: 18:30 - sub'd 400m run for rows.

Charity-
feeling last nights soccer game
sub'd 8# WB
12:59 3 rounds
17:45 4 rounds

cfwux3
as prescribed except 15 lb ball: 18:44

Neil: 18:20 Did sixty reps on the rower to cover the distance and make up for the fact the C2 at my gym has a lot of slack.

CFWU x 3

WOD(scaled down):

Three rounds of:

45# Sumo Deadlift High Pulls, 30 Reps
45# Shoulder Press, 30 Reps

Arm still sore from pitching, so I didn't do this for time.

19 minutes
no wall ball, so did dumbbell thrusters (25; 30; 30) with 15# weights

M45/235#

17:14

35
175#
12:40 min

45/145
A couple days behind.
My legs were still sore from sprints so I figured I'd just do the CFWUx3. Subbed in 25 GHD situps and BE's after the first CFWU set.
Once started I thought what the heck I'll do this WOD too.
14:20
Subbed a 15 lb wallball
and 400 m "sidle"
Now I really walk funny.

18:25
14# ball to 8' target

35y/o 152lb

subbed 400M run for row
subbed 45lb barbell thrusters for wallballs

17:06

Exhausted!

3 CFWU 15

3 500m, 60 wallballs(5kg)

~20min

16yrs/ 155lbs/ 5'8

15:07 as rx'd but i did 400m
runs instead of rowing 500m,.....my shoulders were burning

oh yea i subbed 45# thrusters for wall ball shots

as rx'd, w/ 400m run- 14:38

WU:
5 rnds
5 burpees
25 abs

26m/175
subbed 400 meters
subbed 45 lb thrusters
18:32

13:18

37/M/195--Syracuse, NY

As rx'd: 12:36

18:44

M/27/194

CFWU x 2

Subbed 400m run
Subbed 45 lb thrusters

24:32

13:18*

*Subbed 400m run for the rows.
*Used 10# medicine ball as heaviest in gym.

14:33 with 12lb medicine ball (heaviest I could find)

~ 26 min.

Sub'd 2x20# DB thrusters

off day.

13:11 with 12lb ball
4:15, 4:41, and 4:13. Was good shoulders wrkout. Would've been slower and better(?) with 20lb ball.

33 yom 6'2" 210lbs

18:00

had to take 1 break, mid-way, on wall ball on rnds 2 and 3.

27yo 200lbs

12:27 as rx'd

Age - 32
Wt - 200

CFWU(10) x3
Rest

WOD - 3 rounds: 400m run, 50 wall ball (15 lb)

Round 1 - 5:37
Round 2 - 6:40
Round 3 - 7:32

Total - 19:50

Eh, not the best and it was stifling in the gym. Middle round all treadmills were used so I used an elliptical for 400m.

39m,72/220
14:11 w/ 15lb (heaviest at gym) otherwise as RX'd

39m,72/220
14:11 w/ 15lb (heaviest at gym) otherwise as RX'd

Subbed 400m runs for rowing
9# medicine ball
Time - approx. 17 minutes

CFw/u,
Subbed Oly bar thrusters for wall balls,
20:32.

Thanks Coach and Lauren.

35 yom
206#
5'8"

Subbed wallball for 45# BB thrusters x 50
Subbed Row for 1/4 mile runs
3 rounds
13:30

36/M/197

CFWUx3

15:33
-subbed 400m run for rows

After yesterday's sprints - holy hamstrings batman! A little sore today, but feeling pretty good overall.

Video was great - amazing how much you can learn in 4min.

Age 35
BW 181

CFWU * 2

19:55 as Rx'd.

Not feeling 100% - head fulla snot, hard to breathe.

14:12 as rxd

M 31/205/6'

11:51

Subbed run. A little over 400m. Wall ball 25# ball, 8ft target. I was actually afraid that I was going to die afterword.

400m run
50 wall ball shots
3 rounds:

18.42

Hey Hollis, the posting for Sherri at Santa Cruz was wrong. I used a 16 lb and 14 lb wall ball not 12! Good work out!

(done 6/7/07)
25:57...HR avg 154 max 178
400m runs around the block, 20# wall balls to 10' on side of house. Still tight from 100m runs.

Joined a new Gym (Aviator Sports in Brooklyn) and they have a CONCEPT 2 ROWER!!!
First time I didn't have to sub for rowing.
Had to sub 40# dumbell for wall balls though.
About 25 minutes

26/m/219/Canada
070530 at 0800 070618
WOD: 3rds for time of 500m row, 50 x 20# WB.
CFWU 15x3, (+10x2 HSPU)
Mod WOD to: 3rds for time of 400m run, 50 x 6kg WB to 10' (that's all the gym had)
13:26

About 20 minutes (miss-hit stop-watch)
-Form OK on wall-balls (all sets broken)
-Form OK on rowing (except for heels/watch video)