oooooh, this looks fun!

Thanks for posting the WOD. Now I can go to bed and look forward to this early morning treat!
Happy Father's day to all of us!!!

Happy Father's Day!!
I am celebrating with the WOD.

Can't Wait
Dad's day is going to be great!!!!!!

Hang Clean is a hang squat clean, not a hang power clean.

this workout looks like a blast.

a couple days behind here. today, i did an old one i found in the archives:

thruster 145x10
40 pull ups
run 1/4 mile
thruster 95x30
30 pull ups
run 1/3 mile
thruster 45x50
20 pull ups
run 1/2 mile

pretty rough.

150 front squats...sounds fun! I'm in!

Hey Salmon, is that your bald pate in the bottom left corner?

#1Nadia...Fun?
150 times of 95lb squats? Fun? And deadlift too.
Owie. Monday will be a "low crawl" day for me after this one.
OK, I'm in too.

ouch!

After 24 years of weight training and sports training I've fallen in love with it all over again. Thank you Crossfit.

Another day passes with no Fran, the tension mounts... Nice looking WOD, good thing OPT had us practice it a few days ago.

That is most definately Trevor's shiney dome, such a keener in the front row.

More like post time of death to comments.......

I was a day behind and completed the OHS today on 3 hrs sleep. Was introduced to absolute failure. I was surprised it came on OHS day but goes to show you the importance of rest. I'm going to attempt to get 10 hrs of sleep tonight with a 3mth old child so I can hit this W/O tomorrow.

I have an issue with my left bicep/elbow area whenever I bring the bar down from the shoulder/clean position to my thighs in preparation for the next rep. It feels like a somewhat sharp muscle pain on the way down, like I'm using too much of that muscle, but only on the left arm. Any suggestions on how else to bring it down? Anyone else experience this?

Oh, forgot to add, the pain is right at the pit of my arm where it folds inward; almost where they would stick a needle when you're getting blood drawn.

wow, this one looks fun. the push jerks are going to kill.

Hey Everyone,
This picture brings back some cool memories from last weekend. Just wanted to post a quick thanks for the amazing efforts at the Vancouver Cert last weekend. It has taken me this long to recover so I could post! If I could put forth a suggestion though, don't take 3 months off before the cert! My wife and I had our son 3 months ago, and I have been skipping my workouts. Well, I paid in full last week!
Thanks to Coach, Annie, Nicole, Rob, Tony, Carrie, Dave and everyone I have forgotton to list. It was also great to meet some of my fellow posters! AppoloSwabbie, in the Flesh!
All the best and keep up the good work.
Cheers, Nick

I'm new to Crossfit and love it. I have a quick question. With this WOD, do we do 21 deadlifts, followed by 21 hang cleans then front squats, etc.? Or do we do 21, 18, 15, 12, and 9 reps of each excersize prior to moving to the next?

I spent time checking the message board and FAQ. I was not sure of explanation.

Thanks in advance,
Dave

You do 21 of each of the exercises, then 18, then 15, question life, then 12, then 9.

Welcome to CrossFit!

cant wait for this one

#18 Dave

21 of each then 18 of each, so on...

To all the Dads-
Happy Fathers Day!
Hopefully you get the opportunity to relax at some point today.

#8 jon H-
It doesn't have to be fun, to be fun!

Kate

Happy Fathers day! What a great Fathers Day gift. Thank You CF!

Cracked in the head with a screema stick working out this morning...concentration grasshopper.

Squates cure headaches?

Based on the percentage thing--I figure I will scale to 65#. I forsee no prob with the DL and FS but am nearly sure I cant do that much on the cleans and push jerks. WHat should I do? Use two diff weights if avail or just scale it all?

24 yom 86 kg

my gym is shut today so i sub'd 1x15 kg DB and doubled the reps for each exercise. Didn't time it though, pressed the button but it didn't start!

Should this be 21 Deads, 21 Cleans, 21 FS, 21 Push Jerks?

OR should this be 1 Dead, 1 Clean, 1 FS, 1 Push Jerk, 21 times?

I'm just curious since each move sets up nicely for the next.

#27 dave

1st round:
21 DLs
then 21 hang cleans
then 21 front squats
then 21 push jerks

2nd rnd:
18 DLs
then 18 hang cleans
then 18 front squats
then 18 push jerks

.
.
.
.

Well said Kate.

It won't be fun, but I can't wait to get some! Awesome Father's day WOD.

Paul

this is guaranteed to mess you up

Hey, this looks a lot like the barbell "Bear" (w/o back squat) that is in Coach Rut's article of this month's CrossFit Journal. I think I'm gonna do this as a modified "density dumbbell Bear WOD" as suggested and post the requested feedback to the message board. Perhaps max reps of deadlift/power clean/thruster (combo move) w/40lb dumbells in 15 minutes?? This could get ugly.

#23 Kate and #29 Paul,
You're both right and I do agree...
I can't wait to do this one and just lie there until my girls bring me the Fathers Day dinner they promised to cook for me.
I am pleased to say I'm competing with my 3 girls for my garage gym time. My youngest uses the squat rack with the bar across as a "barre" for ballet stretches and positions. My wife just finished the OHS WOD with 70 lbs and my eldest was swinging from the rings and doing jumping pullups.
That's the best Father's Day already and this WOD will only make it better...

BLASTED RUNNER'S KNEE!!!

I made it to rep 10 of the squats in the first round and the knee just wouldn't take any more of it. Now I'm pissed 'cause I was ready to go on this one.

No more squats,cleans or DLs for me for a week. Will reassess the knee then.

Did some very slow leg lifts followed by some backward walking on the treadmill at gradually increasing incline (or decline - depends on how you look at it) and then a lot of stretching. I'm gonna beat this knee problem yet.

well, between vacation and travelling for work i've had fits trying to get regular WODs in. Just got off of 24 hours of flights to get to a client site for the next couple weeks. ran for 15 minutes on treadmill and did cfwu X2 + some squats and other stuff just to get the blood flowing. Equipment is limited, but i'll find something to get some exercise in this week.

mark

29 yo male. 216# 6'4
As Rx'ed.
23:29
OUCH! I will be lying down on the floor if anyone needs me....

m/6'/172/34yrs

Bother. I bailed out after completing the round of 15. I'm in the third to last day of a two week pushup GTG and my shoulders are simply exhausted. That final round of push jerks made me decide to stop before I ended up with something worse than DOMS tomorrow.

About 26 minutes till then (with very long pauses on the push jerks!) Pity. I want another try!

Would I be able to combine each into one rep?

For example. 1 Deadlift
1 HangClean
1 Front Squat
1 Push Jerk

This to equal one rep.

...or do I have to do 21 deadlifts then 21 hang clean then 21 front squats...etc...etc?

The reason that I ask is because after doing the deadlift I am in the hang position were I can do a clean and chain to a front squat and a push jerk.

Thank You.

-Nick C.

An immense workout.Done with required weight and reps.
32.58
Focussed on technique and form.
Still sweating as I type this 30 minutes later!!

Completed 21-18-15 @ 95lbs then had to bail because my grip failed. Once again, CrossFit has pointed out a weakness that I will so humbly focus on. Must prepare for the unknowable!

Thanks again Coach and Crew.

saa-weet workout! think i could do this in a sling? Maybe I'll wait a few more months :o)

Thanks Coach , Lauren et al. for the great videos you've been posting the past little while.

mov no workie on my MacBook :(

bw:175
age:50
27:31

#41, Movie works fine on mine.

Bwt: 113#. 83 degrees and humid in the apartment this morning.

27:38 - 95# deadlifts, 95# power cleans, 95# front squats, one arm 52# kb jerks (10/10, 9/9, 7/7, 6/6, 5/5).

HPCs about killed me; lots of breaks. Right arm jerks were unbroken, left arm jerks didn't fare as well. Bell kept slipping around my sweaty forearm. Good WOD.

bw:195
age:56
23:34

Great warm up for my real work out 3 15 min plus 2 lap motos

#37 Nick C

That's a good observation. You should use your powers of observation to read the several posts that explain how to do the workout. 21 Deadlifts, then 21 Hang Clean, then 21 Fr. Squats, then 21 P. Jerks, etc.

Enjoy.

Son i have been lifting since I was 12 years old was once power lifting champ

33 - sleepy

I feel your pain. I've only just got back to 100% these past few months after nearly 2 years of runner's knee related problems - it sucked.

One thing that made a huge difference to me was a large amount of stretching - particularly the calves, then hamstrings. The relief some days was immediate, but long term, I had to sort my imbalances out via basic strengthening exercises [step ups, squats etc. It takes a while but hang in there.

Sunday musings...

Awake and alone this morning at 9 AM, with even the dogs back in bed, thinking about fathers and Father's Day. I've always been puzzled by the traditional "gift" fathers either receive or take, a day away from their family. A round of golf, a few hours at the fishing hole, stuff like that. It's always seemed like those should be for "Breadwinner's Day" or something other than Father's Day.

This thought is all the more poignant as I think about the new people I've "met" here at Crossfit. I imagine that Father's Day is a little different for returning heroes who've missed so much of the daily ups and downs of full-contact fatherhood. I have a greater appreciation of the gift and privelege I have to be a non-traveling Dad through the knowledge that people like "J" (of jknl) and Apolloswabbie and others I've not met are just getting home in time for this year's Father's Day. A very special and thankful Happy Father's Day to you.

I think about families without active fathers for whatever reason. I thnk about the boy who nearly came to live with us a while ago, who chose to return to a broken family led by a broken father. We recently heard chez Bingo that he is in trouble now, and I wonder if things would have been different had I been allowed to be "father" to one more teen. Father's Day tears flow for him, and for what might have been.

I think about one-parent families led by a father for whatever reason. I have a friend who raised a family of three who's daughter sends him a card and a gift on both Father's Day AND Mother's Day. Having the perfect parenting partner in Mrs. Bingo I'm a little in awe of single-parent Dad's. This stuff is hard under the best of circumstances even when you have two in the game. Special thanks for being a role-model go along with Happy Father's Day to my friend.

So how will I spend my Father's Day? Well, I'll just try to do a little better job at being a Dad today. I'll invite my boys to join me in the WOD (my time difference with Kelly to be measured in calendar units); they'll demure and I'll try to receive their teasing and rolling eyes with a little extra grace. I'll offer to help my daughter paint her bedroom door, an offer that she will quite reasonably turn down given my total lack of artistic talent. But maybe she'll ask me to hang out and chat while she paints. I'll make sure the kids' laundry is done and ready for the week (hey, I'm still a husband, too, and Mrs. Bingo could use the help), but today I won't rag on them for the balled up socks and underwear hidden in the jeans.

And I'll think about my new friend, at home in Arizona with his newborn daughter, his second girl. I'll think about the email he sent me about his plans for raising girls and it will make me smile again. After a harrowing year of illness his email reminds me of how blessed I am to still have my daughter, to still get to be the father of my little girl.

And I'll wish myself, and all of you, Happy Father's Day.

Darrell

32 yom 195#
Wow!! I am smoked. WOD very broken but otherwise as rx'd in 53'09" I dont think it's supposed to take an hour

#20 was right: I questioned life, if I was doing the WOD right, what set I was on, at one point I thought I had done the sets of 15 twice or if I was just that slow when I looked at my watch

After the first set of 21 front squats my fingers hit muscle failure and I had to grip the bar as opposed to drop in weight. Never!!! have I had my fingers hit muscle failure. It's crazy, but I'm hooked

I was expecting Fran today too. This one should be good and it will get us prepped the the 95# thrusters that are bound to come soon. And yes gaucoin and Rob C that's my shiny dome.

32 yom 195#

Sets were very broken but otherwise as rx'd in 53'09"

Each move does set up the next one, so the questions about doing the workout by doing a deadlift, then a hang power clean, then a front squat, then a push jerk to complete 1 rep are legit. But if that were the way to do it, the instruction would simply be to do that sequence 75 times. Therefore, 21 Deadlift, 21 Hang Power Clean, etc is the way to go.

Perhaps the most painful WOD I've done so far.

Scaled brandx packish style:

18-15-12-9 and 6 rep rounds of:
Deadlift
Hang clean
Front squat
Push jerk

36 kg for 18 and 15 reps, then 30 kg.

Time: An embarrasing 40 minutes.

I was going to use 30 kg for all rounds though. Started using a shorter bar (that I thought weighed 10 kg) with 10 kg plates. Switched to standard bar (20 kg) and 5 kg plates to be able to rack it. And it got a lot lighter.. I'm pretty sure the shorter bar weighed 16 kg, could have been 15 though.

When I switched bar, it felt like I would be able to pick up the pace. But then my wrists started hurting, a highly unpleasant tingling sensation. Had to take a lot of short breaks due to the pain (cleans were the worst).

DL unbroken, FS broken a little, PJ broken more, and HC very broken..

I'll be lying down for the rest of the day.

Have fun!

44/176

As rx'ed: 32:27

Damn. I just saw it was supposed to be hang power cleans. Skipping 60 squats would at least have made this wod a bit less unpleasant.

Oh well, it doesn't have to be fun to be fun.

Darrell (#49)

Thank you!!! Your musing brought tears to my eyes, for all the right reasons.

I appreciate your sharing.

32/M/185
rds/reps/pounds as rx'd... but did not time it today.

bw: 188

As rx'd: 24:32. My clean technique is lacking (I just muscled through it) and my time suffered for it. I'll have to work on that.

42/m/168

As Rx:

38:40

great work out, just glad to have finished, form was pretty good.

#53 Dan Mac I was gonna say the exact same thing. Some of the questions are just wacky today.

45 205

as rxed 23:44

happy father day everyone

First the excuses: I doubled up Elizabeth and the OHS workout yesterday. I misread the WOD and did Hang squat cleans.

Now to my pathetic time: 56:27 w/ 95#

I've completed Painstorms more quickly than this.

Brutal, brutal, brutal

Happy Father's Day

31 yom @ 185lbs

As rx'ed (I thought): 22:35

When I did this earlier I could have sworn the cleans were hang cleans and not hang power cleans. Anyway, did it with hang cleans. Happy Father's Day and those that can't be with their kids today...I am right there with ya. Keep up the good work!

approx. 15 minutes (timer didn't start... urghhh).
sub'd 55 lbs. Wrists are done.

Happy Fathers Day to OPT, AFT, Rob, soon to be gaucoin and all the other dad's out there.

13:47 as rx'd

bwt-165

pre-l-up,HSPU practice (5 sets of 10/ex)
post-5x10GHD sit ups, 20 sec rest b/t sets

BW 171

as rx'd

21:45

#49 Darrell,
Powerful stuff my man! Thank you for taking the time to write that little bit of wisdom and thought. God Bless

Definitely a lung chaser. It'll take me all of Father's Day to recover.
30:51

44 / male / 200lbs

as rx'd form needs some work

30:17

M/47/153/715

Subbed 65# (tried 75, nothin' doin')
Misread, did hang squat cleans

42:05

4th met-con in a row...nothing in the tank today.

btw 155
22 male

rxd
24:33

204/male/28.35

Great workout. 95 lbs. as rx'd

I really wanted to do this as RXed, but it wasn;t in the cards today.

21-15-9
DL - 95#
HC - 65#
FS - 95#
PP - 95#

24:02

I concentrated on form for HC, thus less weight put up. I'm burnt this week. Next week will be better.

I really wanted to do this as RXed, but it wasn;t in the cards today.

21-15-9
DL - 95#
HC - 65#
FS - 95#
PP - 95#

24:02

I concentrated on form for HC, thus less weight put up. I'm burnt this week. Next week will be better.

Pulled something in my lower back in my third deadlift. I am really bummed out. Looks like I have at least a week with no CF.

It's definintely muscular in on the lower left. Anyone have a suggestion for treatment aside from resting (which I will do until it doesn't hurt anymore).

Thanks

J

Age 35
BW 145#

As rx'd:

26:28

39M 170#

Scaled per BrandX:

65#
18-15-12-9-6

25:20

Took some screaming to get through this one. Felt good (in a masochistic kind of way).

36 178
AS rx'd-29 min.
That was good and tough
Happy Father's Day to all you other Dads!

M/36/165#

Did as 1st posted with HC.

21 @ 95# DL, HC, FS, 85# Push Jerks
18 @ 85# DL, HC, FS, 80# Push Jerks

Ended at 45 minutes (ugh), had to go in to be dad for father's day. May do the 15-12-9 round later today as revised (hang power cleans rather than hang cleans).

1/3 mile run to gym

As rx'd, 33:08

split the 21,18,15 sets into two; did the 12,9 sets w/o stopping.

3x15 heavy calf raises

Hahha, funny, this morning I was looking at the WOD and thinking, "95# DL...easy....95# hang power clean...check...95# front squat...ok....95# push jerk? totally"

Then I got out there....holy crap...I ended up dropping the weight to 75# at the 18 rep set...then at the 15 rep set I decided to make the workout into a 21 - 15 -9...total failure, but I made sure to get that last 9 :D 29:19

Ass kicker of a workout!

42, 190, w/ 99lbs (45kg) -- 48:00
Very broken, but at least I'm not.
Happy Fathers' Day all, especially to those who aren't at home. Thanks,
David

As Rx'd 26'13"

My lower back was in screaming agony from yesterdays kettlebell extravaganza: 5 minutes of 1-arm swings with 24kg. Definitely could have done better without the spasms.

This WOD deserves a name. Something like Helga, or Olga, or perhaps the CrossFit 300. By far one of the hardest I've done in the past 18 months!

as rx'd: 49:14.

Crushing! Now off to the pool with my girls for some Father's Day fun in the sun! 88 degrees here in sunny Ocean City today!

Well, I'll add myself to the group of people who did Hang Cleans. Oh well, they needed some work. Of course that was the part that kicked my arse.

165# 46yom and Daddy
as rx'd except Hang cleans
32:01

Coach this one was a great one for fathers day.

32/M/160
as rx'd
41:45
I love it!

20/m/138
scaled to 75lbs
14:45

34/m/177
CFWU X 2
WOD Rx'd
44:18

This really kicked my butt. Did a 10km run yesterday as part of my MM Trg. So I was hoping for a little less leg action. Also didn't work smart. Gave it way to hard first two rds and then paid for it the last three with short broken sets. Next time I'll be smarter. Think I might try this on a scaled version for the MM team.

28 yom, 185 lbs

42:20

Didn't have it today. Brutal workout, loved/hated every minute of it!

36/M/64kg

Torn meniscus. Did:

15-10-5 of
Bench Press 60kg
Hanging straight leg raises (toes to bar)

7:22

Well today just isn't the day for a WOD.

Tried to do it this morning before having to make brunch for the 12 people, but, decided to call it quits when I was finished the 21 round. I didn't want to be a big sweaty mess while grillin' and cookin'.

Now, after everyone has left, I'm zonked and could only finish up to the round of 12. But, I figure with this morning's attempt and this afternoon's it actually adds up to more reps... so, now I just have to try to be lively enough for the family outings later today.

Thanks for the wonderful Father's Day Crossfit!!!

Love you too.

Mark G out...

bw 170

23:05 as rx'd

Neil(49)

Saturday OHS

1000 mtr row + CFWU + Burgener WU

WU sets 10 X 55# & 8 X 77#

3 X 100#
3 X 110#
3 X 120#
3 X 132# PR
3 X 143# PR
3 X 154# PR
10 X 110#

Felt good. Balance getting better. Hard on the way down, easy on the way up.
Can go heavier when the wrists get used to holding that amount of weight overhead.

Today

5 min walk CFWU + modified Burgener WU (Done with a clean width grip)

Warm up with 95#. Felt to heavy, especially as I miss read the WOD to include squat cleans instead of power cleans.( What a Muppet!)

Decided to drop weight to 75#
Deadlift
Hang cleans
Front squats
Push jerks
21/18/15/12/9

32.42 Absolute murder

A big thanks to James( a fellow crossfilter from the same gym I sometimes use) for all the much needed encouragement to help me complete the workout.
Every time I threw in the towel. He kept on throwing it back in again and telling me to just try and do a little bit more.

THANKS MATE! and I''ll make sure I'm there on Thursday when you've caught up with this WOD.

#56 jon

I could swear it said "hang clean" at some point 'cause I went out with the same thought.

see coment #5

I wish I'd have seen the change before I went to the gym - maybe I'd have been able to finish the first round.

about 50 min

dead lift 65#
all others 45#

reps as rx'd

bodyweight 175lbs.
25:03 as rx'd.

#94 sleepy

I'm pretty sure it did. My legs will hate me tomorrow. First time doing hang squat cleans for me, so I guess I could use the practise. Hope your knee gets better soon.

Jon

Stretching, Row 1000m, CFWUx2 (15)

35:31 as Rx'd

28/F/110#

95# DL
65# HPC
65# front squat
65# push jerk

time: 41:54

post: 3 mile interval run on treadmill

HPC's were awful, lots of breaks, DL and front squats unbroken. Lots of breaks, also had a friend with me doing this workout, so took a lot longer on rest times, still kicked my butt. I almost quit on 15 rep round as I thought there was no way I could finish, but decided not to give up.

OPT- holy cow, amazing job!

Happy Father's Day to all the CF dads!

24/132/5'9"
Row 1000m
CFWUx2

31:55 with 70 lbs

25/m/165lbs

37:31 as Rx'd. I took plenty of water breaks b/c I was beat.

Split times 21 reps 9:57
18 reps 8:42
15 reps 7:18
12 reps 6:26
9 reps 4:58

33 yom/218 lbs;
as rx'd, 32:40

oh and Jon #9- I took back my "fun" comment on the 18 rep round! ;-) but then again as Kate reminded us, it dosen't have to be 'fun' to be 'fun'!

As r'xd...29:56.

As rx'd (HPC)

35:31

21-15-9

DL - 95
HC - 95
FS - 95
PJ - 95
15:48

Even scaled this was a butt kicker.

38:00
did 95# for the sets of 21, then did the rest at 75#

Have been haying on the farm the last seven days. With shoveling hay for hours each day I had to refrain from the WoDs. As an even worse result, my hands are completely trashed. I count 11 blisters many just under the well preserved pull-up calluses.

Had to do this one with an empty 45lbs. bar.

Time: 13:38

Good to be back, though.

21-18-15-12-9 rep rounds:
95lb. Deadlift
95lb. Hang Clean
95lb. Front Squat
95lb. Push Jerk

42:51 I think this was the hardest WOD I have done so far. Everything hurts. I love it!!

22yom/148#

only got through 21-18, didn't get to 15-12-9
29:30

First attempt at a WOD after about a month hiatus. Was pretty miserable, probably could have done the rest but I would have needed a couple days rest. the gym I go to doesn't have chalk or bumpers... I ripped my thumb up on the cleans, but everyone was watching like I was insane, awesome!

29:50 Killer WOD! as RXed.

Using dumbells
21-18-15-12-9 rep rounds:
90# deadlift
70# hang clean
70# front squat
70# push jerk
1 hour, 26 minutes (gotta start somewhere)

22yo 115lbs
Used 62lbs

31:15

#44- oh my gosh

44M/235#

As Rx'd. Time = 21:01

gasping broken sets...

Happy Father's day to Coach and all of the CF fathers.

For those in harm's way, may peace be with you knowing that your loved ones are safe because you have answered the call, and are standing in the "Gates of Fire".

For the workout:
As Rx'd 31:46

Gordo

28 yo, female beginner:

hurt like hell, took more than an hour as I had to stop a thousand times to catch my breath...
BUT I DID IT!!!!!!!!!!!
Halfway through I started seeing aliens floating in the air and hearing voices.... :-) this workout should be called "LSD" or "Blood on the gym floor!" :-)
I'm feeling total elation here... it's just unbelievable, I did it! wow

Subbed 85 lbs, 21, 15,9

27:40

26M 182# AS RX'D

t: 30.47M

21-6.53M
18-6.56M
15-7.29M
12-5.30M
9-3.57M

36M/215
As RX'd 36min.

FINALLY got my C2 rower out of storage. Can't wait to jump on it in the mornings. Working on PR 2000m this summer.

Jason - #77

A good chiropractor who does Active Release Technique can really work wonders - I've had the same problem on different occasions and one or two visits (usually one) had me back in the gym able to do heavy DLs.

21-15-9 using 40 kg
time 19:45 min
decided to change the rep format after the 21 round. Using hindsight, I could have done it as rx#. next time.
Johan

26:22 as rx'd

I feel like a whimp.

I'm going to miss the O-lifting seminar on the 23/24th due to military commitment. I'm about to cancel my reservation at the recommended hotel: La Quinta.

Just wanted to put out a tickler in case anyone wants to jump on it. I'm sure they're all booked up. 1 room opening ... shortly.

42:02 in Qatar

This should be my next to last (or possibly last) workout in the Middle East after spending the majority of the last five years here and completing CrossFit workouts all over this part of the world (UK, Germany, Italy, Qatar, Iraq, Afghanistan, Pakistan, Lebanon, UAE, Bahrain, Djibouti, Kenya and some more I am too smoked to remember). I am on to other adventures.

This seems like a great benchmark workout that has lots of room for improvement over time. I agree this smoker needs a name. It was fantasically painful.

Happy Father's Day!

43:40 (Sub 85 lbs)

This was definitely the most brutal WOD for me this year. Worse than Linda. Worse than anything.

38:45, as rx'd. Can't hardly type. Forearms shot.

M 33/168

23:45

my new favorite wod!! ty coach, brutal
2 months ago i would have never even been able to finish this one, now, so cool.

35:15 as rx'd and felt really bad about it until I see that others are also in the high 20-30min range. Except for OPT and OPT Mommy.
That was easily one of the toughest workouts for me mentally. I opted for the short walk to the closest Globo gym as opposed to the 30 minute drive to OPT.
If anyone has ever taken a Bikram yoga class you'll get this. The gym holds a large aquatic centre so very warm and humid. I was soaking wet during my warm up. Apart from the DL everything was broken into 3-5 reps as my hands were dripping with sweat and coming off the bar. It's been awhile since I've seen people doing biceps curls, lateral raises and even Smith machine box squats?
Lesson is get to a CF affiliate and stay away from Globo gyms.

Male, 25 yrs, 170lbs

What a Sunday workout. My wrists are sore.

WOD as rx'd 26:43

willp
28m 242lb 27bf
35min
weak form on hang clean

Scaling question:

What are peoples thoughts on whether to scale back or not? I could do the WOD with 95lbs, but it might take a loong time(somwhere between 45 and 75 minutes)and would not be as intense for heart rate.

If I scale back to 75 pounds, I will still be in plenty of pain, but will be moving a lot more continuously.

At 195 and 6'2", I am larger than what the Crossfit "average" is, so is it best just to suck it up and do it as RX'd? Are there any counterproductive effects to doing a really long intense workout? I think I heard somewhere that for intense circuits, it is less than ideal to go more than 45 minutes straight, although I know CF doesn't nesessarily subscribe to such ideals.

48 yr old male BW 210, as Rx'd.
26:30.

Happy Fathersday.

42
215#
as rxd but did 135# dl, so as i wouldn't have to bend down so far for 25# plates on bar, also did power cleans, not true squat cleans.
38' and change, youch!

27yo 200lbs

CFWUx1

19:15 as rx'd

legs were tired from the rest day 5k i did
this was brutal and fun

only had time to do the rounds of 21, 15, and 9. push jerk was definitely limiting and if i had cut weight i could have probably finished the whole thing.

26:13

23/m/176lbs

as rx'd
38:29

Deadlift-115#
Hang Power Cleans-95#
Front Squat-95#
Push Jerk-95#
Bench Press-95#
21, 18, 15, 12, 9 rep rounds.
Completed in 0:48:39 minutes

Subbed 65 lbs...no way in hades was I gonna finish it at 95 lbs...38:33 seconds...great workout...absolutely smoked. Thanks coach! This workout definitely reveals the genius that is crossfit.

39:43 as prescribed, unbroken DLs, unbroken cleans except for round of 18, mostly broken everything else.
34/m/185

Workout looks great, can't wait to try it. I'm on my 2nd week of crossfit and loving it already. I'm a firefighter so this kind of fitness is crucial for my job. My question is how much rest to allow between each set or each round. Any info would be great, thanks so much.

26M
145

scaled to 75lb all reps as rx'ed

23:17

Wasn't feeling it today
21-18-15 w/45 kg(100 lbs)
18:40

No wonder it was tough I was doing Hang squat cleans.

cfwu
20:28 as rx'd

17M
135

Scaled porch version

everything 75#

43:16

If Linda was the 1st level of Hell, this workout would be the 2nd =P

19:15 as Rx'ed

I found this easier than it looked on paper. Usually it works the other way around. Probably my best performance so far. Thanks Crossfit!

#145 Chris Lewis

As little (total) rest as possible without sacrificing form would be the general advise. It might be good to pace yourself in the beginning of the wod, and spreading your rest somewhat evenly throughout the wod.

I had to rest a lot for this wod...

Jason #77

Same here. For years. The only thing that made it better was more ab work, more hamstring stretches, THEN back exercises. Dr. told me my back was overdeveloped and stomach underdeveloped. Kept having lower left back pain. All better now though since I've been CFing.

24/m/180

as rx'd 36.49

now that was tough. I didn't have any problems with the deadlifts or front squats so I did them without stopping. I split the cleans and jerks in halves. My grip was starting to fail at the end. I wasn't sure if I was going to make it. Great workout!

bwt:148 cfwux3
As rx'd: 34:45

Did anybody do the workout as 75x DL, HPC, FSQT, PJerk? The exercises were in a good order for that kind of progression, but the rep breakdown didn't make sense, so I did 21xDL, 21xHPC, 21xFSQT, 21xPJerk, 18xDL...etc

37:57

all at 95 lbs, most sets broken (not DLs though)

Question: Can someone break down what a push jerk is using other exercises as an example? I watched the videos, but my muscles wanted to do a push press and/or thrusters. Is a push jerk a front squat (down) and then OHS (up)?

completed all rounds but not the final round of 9 b/c kicked out of the gym. Rough workout! Did 95 lbs for all rounds of 21, 18, 15, 12.
Happy Father's Day to all you Dads!!
24:46.

great workout. it was sooo tough though.
those push jerks were hell.

Sleepy:

Check out the Dual-Action Knee Strap, from Cho-Pat:

https://secure.cho-pat.com/products/product.php?product_type=10

I have suffered from Chondromalacia Patellae (runner's knee) for 3 years, and this is the first thing that has worked. I am running again with very little residual pain (I used to be crippled after even a short run), and I can knock out squats no problem now, with no residual pain whatsoever.

I am not affiliated w/ cho-pat in any way, just wish someone had turned me on to this brace 3 years ago. There is a good technical description on the site of how it works, but it essentially puts pressure on the tendons above and below the patella to help it track properly.

For what it's worth...

Is crossfitlive coming back today? Im really looking forward to the program coming back. Its good stuff.

35/175

38:20 as rx'd that was painful but what a workout. I love crossfit!!

23/m/226#

CFWU 3x10

WOD as rx'd 34:55

Oh yeah, it said hang clean when I started. Notice the 150 squat ref.at beginning of thread.
Second month of Crossfit. Absolutely lovin' it.
40/170
as rx'd with hang cleans
Slow-40 min. ish. ouch

17:20 as rx'ed, she was a toughie!!

Deads and Cleans were peachy, Front Squats demanding (and perhaps too broken up) and Push Jerks were really hard, the squats just prior fatigued my shoulders a lot. Next time I need to speed up deads, rest less on squats and break up the jerks more strategically.

Pre- GFWU+KB+L-Pull Ups
Post-5 sets of 10 reps Knees to Elbows, 20 sec max rest between sets.

pre-l-pull up & hspu practise
wod-as rx'd 20:59 mentally not tough enough today
Great work gaucoin, OPT Mommy & OPT
post-5x10 reps ghd sit ups, 20 sec rest between sets

28/f/154#

I overdid it the past week or so and wound up with some fun upper body owies. As a result, I'm being more careful with workouts that stress my forearms.

CFWU x 2

Brand X puppy mod - 15-12-9-6 and 3 rep rounds using 25#

Time - 11:00. I was able to go continuously except for short rests before each set of push jerks. If I tried to go right into them, my form tended to degrade.

This workout was awesomely fun. I'm looking forward to increasing the challenge next time.

26:43 using 65#. A hard workout under the best conditions and after a week of vacation and jet lag, even harder! Very glad to be back and back at it.

33M / 185# / CF #117 / CFT 825

modified "Bear" complex from Coach Rut's journal article. "Bear" = 45% BWT dumbells (40lb ea for me) deadlift/power clean/thruster combo movement.

rounds 1-5 = 5 reps on the minute, every minute
rounds 6-10 = 4 reps "
rounds 11-15 = 3 reps "
rounds 16-20 = 2 reps "
round 21 = 8 rep finish

TOTAL = 75 reps in 21 minutes

33 y/o male
228 lbs.
As Rx'd: 30:34

Brutal....and beautiful!

Happy Father's Day Everyone!

21yom 185#

As rxed 29-30 minutes. lots of broken sets in there. almost met pukey.

Just reread the workout. I actually went for 6 rep and 3 rep rounds following the 9 rep round. Oops!

just got back from Ocean City, MD and visiting with the good people at LiveLong Fitness. thank you so much Lisa and Dave for your hospitality and wonderful CF advice!! emma and i had a great time. thanks for showing emma what "it doesn't have to be fun to be fun" means!

w/u 500m row, form work/intro to movements

5 burpee/wall ball 10#
10 SDHP 35#
15 pushup
20 box jumps 17"
25 slam balls 14#
30 situps
3 rounds for time
17:48

thank you so much! great workout! i can't wait to work on my kipping/handstands! can't wait till i can come back and have you guys kick my butt again!

ck

28/M/185

as rx'd: 31:30
Brutal. I wanted to sub down to 75# after the 18's, but I dug in and pushed on. Happy Father's day to me.

#49 Darrell,
One of the best posts I've ever read, here. I had my wife read it as well. She agrees with me that your sentiment is the hallmark of what a man/father/husband should be. We should all be so fortunate to have such clarity of self and responsibility. Enjoy the day.

M/22/178

As Rx'd: 15:57

The fun stopped with the hang cleans.

39:56 as rxed

202 lbs Male 31 yo.

Deadlifts with 1.5 pood kettlebells(104lbs?)
Hang power cleans with 1 pood Kettlebells
Front Squat with 1 pood kettlebells
Push jerk with 1 pood kettlebells

26:57

Holy super F@@king Smoke-session. My bag is smoked. Happy fathers day to me and every other dad.

As RX'd

1 hour, 3 minutes. 19yoM 170lbs.

By far the gnarliest CF WOD I've done yet. Loved it! Can't wait to find out what tomorrow's WOD is.

32/M/72"/165

As rx'd
27:39

Brutal WOD especially since I worked on Snatch technique in my Oly class prior to it.
I was a bit fatigued from that.
Next time I'll try it fresh.

M/74/205/43yoa, as rx'ed, 24.24

I could do this faster, totally wussed out at one point.

Most certainly needs a name - "One Bar of Death" or "95 pounds of death" come to mind.

Garth, continued safe travels.

Bingo, thanks for the musing, very much. I am glad to be back where I belong, though there are elements of 'being there' I miss also. Getting to embrace my children, to feast my eyes on them, to see them in the daily challenges of life and generally thriving - it's a blessing. The shepherding of humans from birth to independence leaves me feeling quite often like I'm in the middle of something sacred.

I try to remember to thank folks here for making this place possible - it's infinitely safer for me to leave my family here for a year than for an Iraqi to leave his family to go anywhere, for any thing. One things many of you miss out on by not having to go away is the humbling gifts one's family receives from neighbers (who are not yet friends because often we've just arrived and know none of them) in various ways from child-sitting to home repair to lawn care.

For me it's fitting to Crossfit on Father's Day. My perception is my kids benefit from my crossfitting by having a healthier, fitter, more capable, more active, and even more confident dad. Not to mention, as soon as I mention crossfitting they want to do it also. Talk about physical education ...

My kids (5,3, and 3 months when I left), by the grace of some power far greater than mine, weathered my 14 month deployment (on five days notice) very well, far better than I had feared. Obviously, my wife is largely responsible for that. I wish we could all do more than worry about the father's and their children who are separated by service today - cops, firemen, coasties, etc, included. Time for a shower and to ponder that question.

Paul

M/50/165#

First workout in 4 days, due to bad stomach ailment that left me feeling weak.

Warmup: 10 min. lifecycle + 3 rd. mod. CFWU

WOD: 47:10
Scaled down push jerk to 65#, otherwise as rx'd, with first 3 sets broken and 30 - 60 sec. breaks between sets.

Illness left me feeling weak, and Pukie kept tapping me on the shoulder.

CFWUx2 (no pull/dip), Burgener WU, practice w/ bar, BW 126

65# DL/HPC/FS/Split Jerk

41:07. Totally smoked...I would love to see if I could do this better had I not done the 65# thruster/400m run WOD yesterday. Felt like a good effort, but I wish I could have kept up a better pace.

32:00

That was rough.

41yom / 151

CFWU x3 x15
WOD - As RX'd
33:44 Ouch...

The cleans killed me or more to the point killed my grip which affected everything. I had to keep wiping off the bar from sweat and took too many breaks. All sets broken except DL's.

34/m/203 lb

as Rx'd
29:12

All I can say is WOW! Get Some!

Happy Fathers Day to All and to All a Good Night!

32/m/235

57 minutes even

First time I've worked out in about 6 years. Felt great. Tomorrow is going to be rough...

=)

It's been a month since working out.
(Went from an injured back, to a bad cold to being busy at work)
Time's not so good but I'm happy to be back on the horse.
32/M/170lbs
CFWU x3

scaled down to 85lbs
26:22 -- And it wasn't easy.

I've been doing Crossfit long enough(13 months) to know that when my first thought is "Oh, this is going to be easy", I'm going to be in trouble. This one kicked my a$$.

As Rx'd
44:01

as rx'd 25:37

22:44

but had to skip the round of 9's, got a fire call. I was doing sets of 9 so probably would have been about 26:00ish.

37 bw190
as rx'd
19:45

kinda wussed out. i used the same concept, but adjusted a little.

deads, hang cleans, front squats, power jerks
135x10
145x8
155x6
165x4
175x2

M/19/155

26:12 rx'd

Mark
as rx'd 45:05

Broken like a 78 thrown off the Empire State...

Scaled down to 65 lbs., still took me 43:27.

Followed by a 2 mile walk, then an hour of double-bass drumming.

Now I need a cold shower.

43'54" as rxed except push press subbed for jerk.
DLs unbroken, 9s unbroken everything else shattered. My friend Todd says Xfit is too equipment intensive. 1 bar and 2 25s and I'm completely wrecked. I spent the last half of the WO looking for a bell to ring. Only 2 more days 'til rest day.

After seeing this posted last night, I knew my goal would be just finishing.

Used 75#, time 42:58

I'd like to see this one pop up again in about six months.

d - 29m/175

26:20 as rx'd

100 degrees in the garage today...fun

j - 33f/125

37:20 (65#)

about 34:00 as rx'd (actually 94# due to plate/bar limitations combining kg and lb). Watch stopped, but I think I caught it close to the time it stopped.

Good job Gaucoin and OPT and everyone who finished this beast.

#156 Hale

A push jerk is almost identical to a push press, except the catch. After accelerating the bar upward with the push, the knees are rebent in the push jerk to catch the bar lower (with elbows locked), and then use the power of the legs to finish the lift (ie, straighten legs).

as rx'd 13:11

BW 70kg
37.05
as Rxed
45kg
Dead Lifts
Hang Power Clean
Front Squat [*torched me]
Push Jerk

Derek - as rx'd, 29:29
Alexis - modified to 21-15-9 at 20/10/10/10 w/ dumbells, 9:39

Wow!

That was fun!!??

As rx'd 42:00

30/M/200

Bike to gym

CFWU x1 (20 Pullups - PR)

As rx'd

21:29

This one was BRUTAL...in a good way. At least 20% of the push jerks were push-presses. Better form next time.

M/160#/43 yrs.

CFWU x 3 (10 reps)

24:15

Scaled as follows since still green:

95# - DLs
40# - Hang pwr clean
95# - Front Squat
40# - Push jerk

Had to break up reps, but finally finished the damn thing...keeping good intensity though and feeling good with form.

Second week doing Crossfit.

32m 195#

CFWU x 2 (jumping pull-ups, "good mornings")

21-15-9 x 65# for all exercises. First two rounds were broken sets. Felt good though I'm wishing I had a partner to check my form. I don't even have a mirror.

Truly a newbie performance but I feel great just doing this much. I'm happy with it. I'm hooked.

Hoo rah.

Paul, Bingo, and others ...

Stop it, you're making me cry! Thanks for all you do. And thanks to my hubby for being fabulous!!

As Rx'd
Time: 23:59

M/33/5'9"/175#/CFT=870

Didn't leave enough time before work :-( so I only made it through 21,18,15 in 26:35.

this was a kick in the grace and a spit in the face...

29yo male
165lbs
as rx'd
32:57

Rx'd 26:00

Tough one, friend tried crossfit for his first time. He sure picked a tough one to start with. Hang cleans were rough, poor form at first because I was trying to race through it. Once I noticed, I slowed down and got the form right. On top of that I think I added a new fan on CrossFit! And he's trying out for Special Forces so he'll need more killer training!

Under 45min, subbed 85lbs on Push press on 2nd set on.

45yof/137#

Brutal but doable!
55# 31;40

When I decided to go w 52# instead of 65# b4 starting,I was warned if I finish before Keith I'd be rewarded w/ 100 burpees. I tried to speed thru it in anticipation of those burpees but Keith was actually faster by a few minutes.
I guess I could still do those burpees ;) Well, I did --but only 50! Followed by an O-lifting class, a massage and a 75 min Vinyasa yoga class. WHat an amazing day!

I have gorgeous black and blue marks mid quads from the cleans. I wonder what tomorrow will bring!!

Thanks Coach and crew

Used 70lbs.
37:14

Oiy.

bw:110

55#
36:48

As rx'd with 95 lbs, except I had a brain cramp, and did push press instead of push jerk. Other than that, good form.

30:45

Apolloswabie,

If you are reading this, I have posted a response to your request on arguments on the rest day of Tuesday 12 June. It's long; I have tried to post it on that day's comments thread and I have tried to post it on yesterday's 'rest day' comments section too as the Tuesday posts may soon be archived. As of now it is held in the 'to be reviewed by owner queue' for some reason (length? I don't think there is any profanity in it!).

I will not be able to reply to comments as I am out of crossfit rest day commission to all intents and purposes as of this week for a while, but felt I should honour your request.

All the best in debating healthcare,

Borat

As rx'd 45:30

CFWUX3

WOD as RX'ed. 44:43. Yeah, that sucks, I'll get better.

WOW...I'm ready for bed early tonight

21yo/male/165#

58:00 as rx'ed

6'5" 210

Its been a long time, but I'm getting back into the WOD's. I took the beginning of the year and dedicated myself to training to race Triathlons. My body wasnt conditioned for the endurance in all three sports AND Crossfit, so I had to give up the WOD's for a bit. Now I think I can start getting back into it, and get strong again.

39:12 as rx'ed (I feel like a lanky weakling...I've got a long way to go)

Glad to hear so many positive things on this Fathers Day. On behalf of every young man without a Dad, keep talking to you kids. That dialogue is priceless.

17:15

21 rep round of:
95 pound Deadlift
95 pound Hang clean
95 pound Front squat
95 pound Push jerk

I thought we were supposed to do hang cleans instead of hang power cleans. Hang cleans were the most difficult for me.

Woo I did it, took me an hour, but I think this is the first wod with a weight specified that I've done as rxed, so I'm pretty happy about that.

woke up at 3 to go abalone diving
total of 2-3 hour hike on slippery rocks (carrying 15lb sinkers, gear, and a few abalone coming back).

17/m/170
34:23 as rx'ed

Crossfit tshirt and crossfit journal subscription for father's day...my family really loves me!!!! ;>

29:35 w/45# DB's. Nice.

Day 8!

Scaled back...did

18-12-9 reps with 30 kilos.

19:34

25/f/132#

breakfast: run 45 minutes = 6.15 miles

WOD:
after the first round of 21s, realized i didn't have time enuf to do this as rx'd (two league basketball games) .... so scaled rep scheme to:
21-15-9

time: 30 mins

wow! i guess my time woulda been close to a whole hour had i done the whole thing. i think i want another crack at this one. except no running beforehand and perhaps, maybe scaled down on the poundage. 95# is no problem for DLs and front squats but man - those hang power cleans are tough at that weight.

ball-wize, it's probably a good thing i didn't do the whole rep scheme. don't think i woulda been able to run w/any kind of intensity had i left it all in the gym doing the WOD as rx'd

36yrs 250lbs

Almost as rxed;
did 21, 18, felt the pain, 12, 9 felt strong then went back and hit the 15 that I was going to rationalize away.

took 31 minutes on the dot start at 1918 finish at 1949 could have had it under 30 if not for the water being so far away

As rx'd:
22:57
Great Workout!

39/5'10"/175
24:50 as RX'd
I'm glad this site is here so I feel like I'm telling someone. This was a hard one.
Rick M

age 41
bwt 210#
time as rx'd - 33:40

36/M/168/5'4"

You guys posted some great times, good work.
This one kicked my tail. Still I enjoyed it.
34:49.

M/145/45yoa
CFWU

As Rx'd but broken FS and PJ's = 42:40

I was late enough to catch the change to "hang power cleans" but not swift enough to realize it said "push jerk." It was all good though 'cause they "degenerated from push press to push jerks by the last 2 sets.
"Linda" still rates as my hardest WOD. This one is #2. I'm still subscribing to Pierre's theory from the other day that if one can do the weight with good form then go with it rather than scaling. Is there such a beast as a metcon-strength workout? My body says "Linda" and this WOD are 2 of them.

#161 gaucoin - amazing 17:20
#101 Nadia - good work to hang in there(and you did a run after this WOD too?)
#67 OPT 13:47 - OMG

OK, I did the math on this WOD. It's 75 reps of each exercise for 300 reps in total. If it takes 2 seconds per rep that's 10 minutes of work. What the heck was I doing for the other 32 minutes? - panting I think.

It amazes me also those who post from out in the field - #126 Garth, Paul(you're back now) to name only two. That you are "in the crap" and still have the discipline to keep working out is fantastic and motivating from my point of view from this side of the pond.
#176 Paul, I too have received the gifts of which you speak - they are indeed very humbling.

I got a 20lb medicine ball from my girls for Fathers Day. I could only roll it around on the floor but we all went and played in my garage gym after dinner anyway.

I am humbled every time I visit this site - be it by the WOD's, the writings and the goodwill.

Regards and Thanks,

Tough. As RX'd: 33:05

Bw: 210
21yom
18-15
65#

I did WU w 500m row/1:48 & stretches. Learned to scale after last week's "Diane".

Utilized Brand X's - The Porch (Thanks Brand X)
21-18-15-12- and 9 rep rounds of:
#75 DL/HPC/FS/PJ
Time 37:42/Super sweat. WOW!!!

Paddy
CrossFit Tulsa

172 lbs
21yom
CFWU x 3
As Rxed: 39:10

as rx'd 22:40.

M/5'7/145#. I'm a lightweight.

1. Leave ego at door of garage.

2. Reduce weight to 45#.

3. Time: 28:55. Every rep was done with good form.

They say "go heavy, or go home." But given the choice, if I can't go heavy, I'd rather go light than go home.

28:05 as rx'd

Missed the last two workouts because I had to move. Having a garage gym is awesome till you have to move, then you wonder why you keep accumulating plates and other assorted heavy stuff. Really felt it in my back today.

27/m/165#
21-18-15 at 95#
12-9 at 75#
50:35min

This is my 2nd WOD.

30kg for the 21
25kg for the 18-15-12-9
33:05

This was a good one!

45 / 179

as rx'd

42:16

281.5#/43 yom

Just back from a 5 day trip in the Boundary Waters Canoe Area Wilderness.

subbed 125# in 28:50.

33:20

Did this one on Monday. Took my Fathers Day off, hope every other father out there had a good day as well. Got to run around all day with a bright orange "Worlds Greatest Dad" tshirt all day!!! I rocked it. Anyway, on to the WOD, which was one bad boy!!!! Definately needs a name, and made a benchmark WOD, IMO:

95lb Deadlift, Hang Power Cleans, Front Squat, Push Jerk as RX'd in 29:20.

Dan
21yoM, 175#
as rxd 26:53

Sam
23yoM, 215#
22# bumbers, 45# pushjerk, 37:30

Travis
22yoM, 175#
22# bumbers, 45# pushjerk, 32:05

CFWU 3x15
scaled to 75#
34:09

that was awful. i took last week off. what a crappy way to come back.
3 minutes jumprope
cfwu x 2

21 reps/75 lbs
18 & 15 reps/65 lbs
30:30

ran out of time and had to go to work.

AS RX'd
36:20

Just moving into the WODS after a few months of Starting Strength. Scaled to #80, but yikes. 32 minutes.

It's now a day later, and I'm still sweating.

21 y/o male 209#

as painfully Rx'd

time of 29:30

31/M/205/6'1

47 minutes, LOL. Should I scale the weight down and try to finish faster or is it better to stay at the Rx'd weight and have it take me nearly an hour? Pukie in the middle of the 15 rep round cost me a minute or two, but still.

scaled to 59#
23:19

33 m 220lbs

42mins

21,18,15 with 65lbs
12,9 with 95lbs

33333333333333333
33.39
all sets broken
what a kick in the N#ts that was . . .

M 50 69 177 CFT 735
33:20

As Rx'd All sets broke into 2 except last set of 9.
27:45

33/200#

I suppose this was to help us realize our weak points for C&J; mine is obviously the second pull. HPCs were very ugly at the end and probably many of the jerks were more presses, but otherwise:

32:05 as RXed.

Oh; I cannot recall who recommended it, but the recommendation for the name of the workout to be LSD made me think of Lucy (not a big Beetle's fan, but the idea was theirs). Is there already a Lucy?

25:21

Used 65#
23:35

27yo, 5'11", 170lbs

Only got to do a really shortened version of this one. Truncated to two rounds (21-15) at 95lbs. Didn't even time it. Somewhere close to 20 minutes I figure.

2nd WoD after months off.

22M, 145lbs. This was my first crossfit workout, and I can attest that it was absolutely humbling. I thought I was in good shape because I could bench about 205, but this workout made it abundantly clear that I have serious gaps in my fitness. I was on track to finish in about 35 minutes when a blister I had ripped off and started bleeding; I ended the workout prematurely out of respect for the other people who share the equipment. Is this sort of thing common, and does anyone have any suggestions on how to prevent it? I really want to stick with this crossfit program, and develop a more useful physique.

M/45/220/6'

Started off WOD as Rx'd--felt strong at beginning and burned through first set. By the time I finished, my grip strength was completely shot. I stretched out for a minute, scaled weight back and got back to it. So...

WOD

21x95
18x65
15x65
12x65
9x65

32:45

Borat, I'll get it and get my part of the deal done also, many thanks.

Paul

500m C2
CFWUx2
completed in 31:44....felt good about it until I realized that I totally left out the 12 rep round. Obviously delirious b/c I remember even thinking "man, nice that it goes from 15 to 9"...wow....
Got a new Crossfit tshirt and subscription to Crossfit Journal for Father's Day. My family rocks!

lil pipe
mentally and physically not feelin it today...terrible performance
43 minutes

New-ish to here. Finally started timing myself on these.

26yof, 156lb, 5'8"
65# on all, otherwise, as Rx

26:07

This site is my favorite. Thanks to everyone involved!

33::40 could not do all the 21 and 18 straight. Did from push jerk 18 to completion without breaking into smaller sets.

That sucked

Subbed PP(next time do PJ) and HPC with 65 lbs.
Add 5-10 next time.

36:41

30 y/o female. 116 lbs. 35 min.

I am new to crossfit. This was only my second WOD, so I used only 20lb weight so I could get used to the exersises and avoid hurting myself.
Other wise I did the rx'd work out.

41 yom/ 207#

46:27

Round of 21 as rx'd - strained neck and trap doing improper form on the Hang Clean

Rounds of 18,15,12, and 9 - 95# on Deadlift, 75# for other exercises. I really focused on doing the lifts correctly while pushing cardio level as hard as possible. No pukie today - I did get light headed at times to were I had to stop or I would have dropped the weight. I guess that's what happens when you enjoy the heat and humidity outdoors and don't stay hydrated.

M/31/197

wu: 1000 m row, CFWUx2, some snatches and OHS at 95#

As rx'ed in 26 mins. Very nasty!

Been trying to pack in on a bit, up 5 pounds over the past month or so. A pound or so of that is probably all the pizza I ate last night on Father's Day. I'll put on a few more and then see how that suits me. I'd like to break some plateus on my CFT, maybe some extra muscle is the answer. Being stronger would probably help, too.

230 lbs
48 years old
32 agonizing minutes of wonderful pain

M/38/193#
Did 21, 18, 15 with 75# (scared by some peoples comments abovee) but finished with 95#'s for 12 and 9

34:34

A very good work out, indeed. I found my technique with the HPC's really came along due to this format, likely due to starting off with lighter weights.

AL

As rx'd in 27 min. 36 sec.

Good. God.

as rx'd 33:30
That was a bear!

21-15 9 reps of:

95# Deadlift
65# HPC
65# Front Squat
65# Push Jerk

22:22

Should/Could have done 95 on the Squat. Got tired of stopping to change weights around.

55# 25:56

37yoM/5'8"/148

75#, 24:00

Sweating all over my log book trying to record this one, could barely hold the pen.

LOVED IT!!

This one definitley should re-appear in some form or other.

48:17 - 6-7 mile hike prior

Tim: ~10 minutes before my Achilles called it quits

pre: row, Burgie, hip stretch, m/u, dips, PU, SU, BX

21 reps of each lift, separate sets
9 reps of all 4 lifts as a complex

post: front levers

My heel could not stabilize me for the full WOD. Until it is fully healed, I have to listen to it.

19:11 after an hour of Friz.

1 hour yoga pre then as rx'ed 34.37
M 38/195

just got around to crossfit
fun as hell .... been at it for a month or so now
getting in great shape

this one was brutal

bw : 215
29 year old male
6"4'

time to completion : 21:41

almost had a heart attack on the last round

27/m/215
as rx'd:
26:58

34 yom
BW 175

As RXd: 39:42

CFWU 3x15 exp 3x10 kip p/u

1st set at 85
rest at 70 everything broken/water brakes inbetween 41 mins--absolute killer

M/48/5'10"/175

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

38:48

46 yo
5'10"
193

CFWU X 3

Could not do front squat due to wrist injury did WOD wit that exception.

24:15

45
M
194
CFWU X3
Modded 21-15-9
23:25

M/26/200 (long weekend)

34:00 Minutes

once again tougher than I expected.

managed to work outside, but had to share the bar with partner. didn't matter for time, 'cuz I would have needed the break anyway.

As rx'd: 24 minutes

wow. what a butt kicker! I like the transitions from each exercise. I did not have a timer, but it had to take almost an hour to fight through that. I stuck with 95#'s the whole way.

Great workout!

Thanks Coach.

29:51 Brutal. should be call 1 bar 1 weight 4 ways to die!

I did not storm though this it kinda knock me down!

Jeff and Charity- tomorrow

26yoM
68kg
5'9"

21-18-15-12-9 reps;
Deadlift, 40kg
Hang Power Clean, 40kg
Front Squat, 40kg
Push Jerk, 40kg

24.42

m/30/180

29:42 did pull-up workout for monday first