Goodness me, this looks somewhat familiar. How 'bout we call this, 'Sin-Day?'

This looks sick, and I cant wait

lol gaucoin...i like that! I'm just glad our wod wasn't GI Jane.

Stupid question...Squats are not weighted right??

Thanks for your help

l

Just did 21 Cindy's last week, so this will be eerily similar...

Just curious, but what is the advantage or effect of the mixed-grip pull-ups that Greg used on the video?

#4 - No they are bodyweight.

Good test for Murph. Looking forward to it.

twice in like what 3 weeks hopefully my number is better

More like "GI Insane". Thats workout is absurd.

#6 John

I wondered that too.
I thought he was doing it to mix it up a little on the muscles and forearms and switch it up from both forward, both backward, and then mix it up each way, but he never changed his grip thruout the whole vid.

Also instead of cutting out the middle part of the video, I'd like to see the sped up version, like on the 150 wallball shot video. More fun to see him flying from the ground to the bar in hi-speed.

That had to hurt.

Yeah, that video was inspirational. One of these days, I might be able to think about doing GI Jane.

GI Jane? Don't tell me it was named after the movie. Demi could never to that WOD.

Greg you are a beast

The video rocks. That is very inspiring. Go for it!

I think the mixed grip is probably to help with the grip. I've got to imagine that the forearms have to be pretty blasted after a certain amount of reps and a mixed grip will help a bunch.

Those videos never cease to amaze me

I use the switch grip as well. I'm opposite of Greg (right hand underhook). I feel like my grip is stronger. It is the same grip I use for heavy deadlifts. I try to mix them up for balance, but when it comes to the "hardest reps" that's what I use. If I were to do GIJane for a camera I would do the same because it's my strongest grip/pull. Anybody else?

Greg scares me...lol. Nice to see him back in a video. I still pop in the CrossFit Video #1 prior to some painful WODs for motivation.

as RX'd

12:01

you know if Greg A. was looking spent that had to suck like...100x

Greg, that was amazing! I did G.I. Jane as my birthday workout last month (11:52), but spent 30 minutes afterwards trying not to see pukie. Any chance this one might pop up as a WOD soon?

I'm curious if the guy in the video does crossfit solely. If not, what else does he do? i know, genetic play a big role, but the dude is cut and stacked. just curious.

The mixed grip in the video was used to speed up the jump to the bar. By having his arms come from both sides, he could easily compensate for any variation in the jump. If he had both hands coming from the same side (either palms in or out), he'd have to be more precise. He'd have to look to see where he was before jumping and make adjustments, which would slow him down. I would have switched the hands up for balance, but I wouldn't have finished close to 10 mins so I can't knock it.

Oh great. I just did a 'fractured' version of Angie today. Broken up into 4 rnds, including a 400m run at the start of each round. (48:33). I'm still hurting.

Should I do something different for tomorrow?

Thanks Tony. I just went out to the garage and proved your point. It was much easier to catch the mixed grip.

Awesome job Greg!

did max bench press today,
maxed out with 242 pds. no spotter. my body weight is 145pds. so i was fairly happy with result. hoping next time to hit 255 pds, but we will see.
will do weighted pull ups next day.

25/M/73Kg

18:21

Booyah Master Chief!

Greg A.

I want to be like you when I grow up!!! Cept, I'm already grown up.....

Guess I will have to wait until the afterlife to come close to your time for the Jumping Pull-Up/Burpee 100 Combo. BUT, it will not stop me from trying today.

Another great video Tony.

How can you not Love CrossFit?

35/M/185

as Rx'd 27:06

Hi. I'm looking into getting started with crossfit, although it hasn't really come to where I live yet. But the thing I'm wondering about is how the crossfit workouts are organized - in general. Do you only do the WODs, or do you also include other training, e.g. olympic lift technique, hand stands/gymnastics, running etc. I would expect you need quite a bit of work with all the different elements that make up crossfit... What does/should a typical week look like for a person who is 100% into the crossfit method? Is the WOD only the first part of the workout, with a technique session afterwards or do you work on specific elements separately? Hope you can enlighten me a little bit :)

The guy in the GI Jane video is he by any chance on steroids? I was just curious if someone can actually become that big just by doing Cross Fit and eating well.

Thanks.

#31 Nick C,
It is amazing what great nutrition, a great program, a little bit of genetics, and more dedication than you could comprehend can do for a person.

Good stuff Greg! Take the accusation as a testament to your hard work.

#30 curious1 -- check out the FAQ. It addresses the questions you raised.

28/m/175

15 rds in 32:50.

Had to stop at 2 mins to get ready for work.

Made it to 7 rnds + 5 Pullups

That was supposed to be 29 mins.

39/M/69kg

as Rx'd: 16:23 for 20 Rds Cindy

completed Cindy for an additional score: 24 Rds +5 Pullups in 20:00

Did the GIJane WOD two month ago (and I thought that was a creation of my own...), took me 18:50 and gave me big flappers on both palms.

Great workouts and great videos. Thanks a lot and please keep up the good work.

20/M/84kg

This was my first WOD, I did all the exercises as posted, but I was having to take enormous rests between the last 5 or 6 rounds.

52:32 in total.

Anyone else going to treat this like Cindy?

My Cindy PR is a little short of 20, but I can shoot for it, and hopefully not push too many rounds past 20 minutes.

I am not trying to be an ass, but why do some of the people doing crossfit look so out of shape just in looks, but some others look very in shape? Sometimes the instructors doing the whole background of crossfit? Do they still do it? It's like going to a gym and the personal trainer they give you being in worse shape than you are?
Again I am just curious and just starting Crossfit.

14:43

I love the GI Jane. Great WOD demo. That is going to be my WOD today since I still have hill repeats as an afternoon workout.

Cheers,

Kong

Mark 17:20
kipping pull ups, push ups touched nose, chest thigh, A2A squats.

Ow, that hurt.

10:42 - kipping pullups, chest to deck/full elbow extension pushups, squats to Dynamax with full hip extension.

As Rx'd 20:30.

As rx'd 19:44.
+ 5 pull ups just to set a new "cindy" pr 20 rounuds + 5pulls previous PR 19

M/48/5'10"/175

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

15:43

#39 brad
I wouldn't equate someone's appearance totally with what kind of shape they are in. if you haven't had a chance to, try reading the article on how crossfit defines fitness. the old saying about not being deceived by looks is true. besides we can't pick our genetics. just a thought

Any suggestions, torn rotator cuff, surgery 7/30, killing me since new to CF, all cardio and wasting away.

24/m/170lb./69"

ran 1 mile in 6:20
20 rounds of:
5 Pull ups
10 push ups
10 squats(I did weighted squats yesterday and we did lower body for PT yesterday)

20:19

Good freakin' training!!!

155bwt 26yo m

as rx'd - 28rds - up 2 from last time

me: 13:51
dan: 14:30

on workouts that demand 1-1-1-1.....etc. are those reps max weight?

I have a problem. I am totally addicted to crossfit. A JUNKIE. More than a recreational user. This site should carry a warning: intense physical exercise, dramatic athletic improvement, and slighty unorthodox training techniques have been known to cause obsessive behavior and/or addiction.

#43 Wow...you are not human!

as rx'd
17:20 mins

4 rounds: assisted pullups (no place to kip), 10 pushup, 15 squats.

Good god, I am in awe of you all (again).

20 Rounds of "Sin-Day" (fine suggestion gaucoin)
41:21
First round of 5 pull-ups were kipped straight (new PB!), the rest were jumping.

Push-ups degraded to "girl" push-ups (from the knees, no offence intended girls) from round 5 onward. Complete and utter push-up failure in round 18 but struggle through with some very ugly ones at the end.

Squats weren't problem.
Damn you, atrophied cyclist body!

this is going to be rough

I'm excited to try this. I've used a band or have done jumping pullups for most for the workouts so far. I've been practicing during my warmups. The other day I jumped up and magaged a few from a hang. So proud.

When I started crossfit in May I could only do one chin up. :)

I'm going to see how far I can get doing unassisted pullups tonight.

age 41
bwt 205#
Adjusted workout a little:

5 pullups
5 pushups
5 dips
5 situps
15 squats
time: 39:45 for 20 rounds.

25:18 as prescribed. For the "Cindy" part of this, I hit a new PR at 16 rounds. All full body pushups on the floor. As usual, most of my time is spent there.

As RX'd.

19::20::78

20/ M/1.82 m/ 79kgs
5th month of CF

14:30CET
Time: 14:34

Not too bad, lower back began aching after round 15 or so, perhaps my squatform was a bit off.

Thought about making this a 'murph' but I suspect it will pop up soon.

35/M/82kg

As RX'd, all pullups jumping, can't kip on the pullup bar at the gym.

22:47.97

Again, the pushups killed me. All pullups and squats straight, after round 5 all pushups broken. But still, I'd only managed 14 rounds and change on the last Cindy. I did Angie Monday, so I expect the similar workouts are giving me some CNS adaption rather than strength and endurance improvement.

Afterwards, BJJ class.

As Rx'ed.

18:03

about :50 a set pretty steadily the whole time.

Has anyone else here aver had a pain in their traps to upper neck region, that feels like a strain or pinched nerve? If so, do you know what caused it? Im thinking its my pull ups but i really dont know. I have it off and on since i started CF, and yesterday it hurt pretty bad to turn my head to one side. Felt better when i put some Tiger Balm on it though.

11:14

Did the WOD as Cindy (I didn't realize until now that it was only 20 rounds)
155# 34 yoa
Cindy - 35 rnds, 10 min split - 20 rnds
Video was awesome! Greg you're a beast! I'm going to have to throw GI Jane into the "No GYM Lake House WOD bag" with Cindy, Mary, and Murph.

oh, whoops...I must have read this one wrong. Was thinking it was "as many rounds as you can in 20 minutes..."

25 rounds in 20 min.

This not only kicked my butt, it threw me down the stairs and stole my lunch money.

32:43

Zack 30:02

36yom 150lbs

CFWUx3 Pullps5rps Pushups5rps

As rx'd 22Min5secs
Did a good 50-60 secs per set until about round 17.
The slightest breaks between rounds really eat up your time.

On another note if this Cindy I would have had a PR with 18 rounds +5pullups+5Pushups.

bw: 188

As rx'd: 21:37

This was my first time doing this exercise and am fairly new to crossfit, just getting my legs wet for the past 2 months. No room at the gym to kip so pullups were tough from round 15 on.

28/m/165

32:50

Can someone explain what a 'Cindy' is? Thanks.

45/m/175

14:36

Great way to start a rain-soaked day in Toronto.

M/38/190

As Rx'd

20:47

More better faster

25yr/f/125#

I have not been commenting because I have been disappointed with my WOD's lately. I realized this morning that it is not going to encourage anyone else who might be feeling the same way if they feel like they are alone. So with that said here is what I did for my WOD this morning.

1/2 the rx'd (modified) in 27:30
I'm still doing assisted pull-ups, and I went back and forth between normal push-ups and half.

Cindy and I got in a cat fight today, and she kicked my tail.

#72 - Cindy is a WOD that is very similar to this one. It was posted as the WOD for July 8.

17:50

Upon a bit more reflection there may have been a couple other factors to my poor execution of todays WOD compared to 8JULY.
- Not enough calories in the system (small dinner)
- No workout buddy (We workout MWF)
- Morning today instead of afternoon.

I just want to put this honest post out there for those of you who (like me) are a bit intimdated by the crossfit community. This is a reminder to those of you who want to quit - they had to start somewhere.

Sarah #75
Don't sweat posting your times and accomplishments. I workout at CrossFit Dayton and my times are routinely slower than others, but what is important is that 1) you give the workout everything you've got, and 2) do your best to finish. When you're workout is done and you're coming back to reality, realize that you've just done more work in a certain amount of time than most people do all week. That's no joke.

CrossFit teaches you many things, and one is to learn how to deal with failure and grow stronger for it without it crushing you mentaly. CrossFit trains mental strength and not just the physical.

77777777777777777777777
Finally settled in enough to have internet access, after moving the family 1/2 across the U.S. New digs, new gym(s), new routine. 1st day back to CF in 10 days-

RE: Callouses- I noticed that after about 5 days of no CF (no CFWU pull-ups), the callouses grew and began to sluff off- violently. I usually tend to them daily with a knife edge, to keep them under control- haven't ripped one yet.

18:40

Hey seriously I think the people who do post here are by definition the over-achievers to begin with. On that note, today's workout was REEEE-DICK-A-LUS.... I think I'm pretty fit actually. I'm a trainer, yea big whoo... I work out quite hard, no really...haha...I'm 40, 5-10", 180lbs. here's my performance for today's WOD.
13 rounds in 26 min, so there ya go! I feel good about it! Pushups were definitely my weakness, I have a decent kip on pullups, so I think I could have completed the WOD if not for total anatomical failure on pushups....

M/26/200#

Hey everyone. I'm new to the crossfit community myself, with today's WOD being my 3rd ever.

54 minutes

27:45

This destroyed me today. At 20th min, I was starting 16th round, 1 round slow of PR.

37 yom/ 5 10 195

CFWU X 3 (pullups and dips on gravitron -80 pounds)

Crossfit experiment week 1

as rx'd 28:06 hurting pretty bad this morning. Form on pullups was horrible pushups felt strong. Surprised on how the squats really tore me up.

Thanks Crossfit.

Luc

that wod is nuts. Nice Greg A. Nice.

M/35/170

as prescribed: 16:35

I'm with #52, I started this for kicks, on and off about 2 months ago, and it is slowly taking over my life.

#77 Sarah-
I want to second #78 James post and add to it by saying that not everyone here is an athletic God or Goddess. We all (even the Gods and Goddesses) have weaknesses and we all struggle, but by the same token we all triumph.

I had to laugh today when I saw today's WO posted, because just last night I was talking with J about my weakest areas (push ups & pullups) and how I am going to have to work harder on them. Then low and behold a WO that will exploit them is posted.
How does Coach do that?!

Kate

Hey all,

I’ve been Crossfitting for a long time (and by long I mean a year and a half) and absolutely love it. The results have been fantastic – I’ve even acquired a sexy set of calluses with which I can impress the ladies. I have never posted but thought I would start by passing on a couple stories.

1)I used to not belong to a gym, but did Crossfit workouts such as today’s at a local school playground near where I live (DC). For anyone that doubts the efficacy (if you even still exist), Crossfit (The girls/heroes workouts, with some additional running) was all I used to train for a law enforcement PFT, and, with the exception of the mile and a half run, I placed first in the remaining categories (Push-ups, Sit-ups, 300 Meter Sprint). Working out at the jungle gym got me a lot of weird looks from parents (kicked out by police, twice!) but worked nonetheless.

2)I then got a gym membership, partly because of the jungle-gym looks/battles, but mainly because I wanted to do the workouts that required barbells/weights, etc. I don’t wish to restart the whole Crossfit legal/infringement debate that was held a while ago, but every trainer at my gym seems to now be teaching his/her clients with some sort of Crossfit-esque repertoire. I am not close to a Crossfit trainer, Crossfit certified or even Crossfit Good, but I feel like something needs to be done. The form on their overhead squats, their dumbbell swings, their wall-ball shots, and their modified WODs, is botched beyond belief. Even worse, you can tell the trainers are making it up as they go, and probably have never done a WOD on their own. I’ve even heard them say ‘Crossfit” to their clients. Is this phenomena occurring at a lot of other gyms? Am I just noticing it? I feel as if it really started about 3-4 weeks ago. Maybe their headquarters sent out a memo. I don’t know, but I do know that my modicum of knowledge, from devouring the CF videos and failing myself during multiple WODs, makes me a little angry at the copycat’s attempts. Imitation may be the sincerest form of flattery, but in this case it just makes me mad.

Sounding more bitter than I thought, and, using way more parentheses then recommended, I remain grateful to Coach and all of you. You are, as they say, Great Americans.

30M / 155 / CFT 695

19:47 as Rx'd - First five rounds in 2:45

31yom@185lbs

14:48

17:56 as Rx'd

Nice work, Greg. That was an amazing performance.

37yo M 195lbs

As rx 27 rounds

new pr

19:52

+ 16 lb weight vest

39 m 190
31:06 10 rnds
ouch.
thankyou CF!

Time was a premium this morning so I could only complete 15 rounds...
Assisted PU's - started at 90 then ended w/ 100 (will I ever master a PU using bw)
Push-ups - from the knees, chest to the floor, then I needed to cheat (it's all a work in progress)
Squats - no sweat (well, actually, yes)
Total time: 27:01

27/f/106

okay, i need a t-shirt that says "crossfit in progress...please do not interrupt!" i know i look silly doing the workout, but wait until i'm finished to bug me about it!

1/2 cfwu x 3 (sets of 5 reps)

18:07

my first time to do all 20 rounds with overhand grip on pull-ups!

bw - 196.5
1:12:00

mmm, more video's of Greg with his shirt off ;-)

(seriously, nice WOD... strong work!)

bw - 211.5
1:11:20

Well, after watching that video, I had to try GI Jane...

23/m/175lbs
20:55

Diggles, I know what you mean, it hasn't started at the gym where I go, but some of the trainers there have been paying very close attention when they see me doing CF workouts - I think I one was actually keeping count of what I was doing once. So I'm guessing it's only a matter of time.

I got only 11 rounds on Cindy last time. I can't wait to see if I can beat 11 in the first 20 min tonight... Actually, I'm a procrastinator, so I could wait;)
No, really. I've felt a lot stronger at pull-ups since Cindy. I'm looking forward to seeing the progress.

Oh yeah, Diggles.

Yesterday, I saw the trainer/gym owner teaching a client how to OH squat by having them OH press the bar into place squat and repeat beginning with a lower and press.

I know he knows of CF and might even use a few ideas, but it's not CrossFit.

The gym is actually pretty cool (No Limits Fitness in Voorheesville) with everything (including plyo platforms, multiple pull-up and dip stations a Concept II, and medicine balls) except for a rope and rings. I'm going to try to work on the owner to get some rings.

I like your post Diggles, I am all on board with your line of thinking, someone should do something to shut them down. They are only hurting their clients if they aren't performing correct techniques. A pro-active approach to this would probably be to befriend some of their clients and introduce them to the site and let them know the road they are heading down is going to lead to injury sooner or later. Keep up the good work and good luck with your CrossFit(ting)!

This workout looks brutal and I will be dragging my wife down to the park kicking and screaming!

25:05 for all twenty. At 19:30 i had 16 done for a new PR for a Cindy. This is all after doing Fran yesterday for 10:05 with 60LB and PR with Annie on Tuesday and Diane with only 135Lbs on Monday. Guess im getting through all the ladies this week.

38/f/160/5'10

Just did a version of Angie yesterday, and wasn't sure if I would do the same type wo (pullups, pushups, squats) today. So I did two rounds of KB swings - 20 dh, sh, 7-clean/squat, 10-ppress/windmill

Then I just decided to suck it up and do Cindy. (feel like I still wimped out)
15 rounds in 20 min. Pullups jumping - can't try kipping from the bar in my doorway. Half of pushups regular, half from knees.

#96 - the answer is YES. Keep doing what you can - it'll come, slowly but surely.
#97 Awesome Anna! Were those unassisted pullups? How long have you been doing CF?

18 rounds in 36 minutes. But then I was bleeding on the bar too much and had to call it off. Set a new Cindy PR in the process at 12 rounds. 28yom/6'4"/215#

I belong to Gold's. It's not ideal, but when you're practically the only person in the gym at 0500, you can get away with a lot. Gold's recently sent me a survey by e-mail to get input on how to make their facility better. I told them to get rid of the "ladies only" room and turn it into a CrossFit room. I get a few looks from people, but mostly men stop me to give me props on being able to do pull ups.

Amazing performance, Greg. I'll tackle the WOD later this afternoon.

30yo M 193#
30:46 as rcvd

10 rounds - 5 pull-ups, 10 push-ups, 15 squats
No assist on pull-ups.

I started getting a sharp pain in the attachment points of the tricep head, forearm and rear delt in my left arm during the last two rounds of pull-ups and felt I should back off a bit. I am getting the kipping motion down and it has helped immensely. I'm wondering if the explosive pull-up is too much for the tendons at this point. Completed all 10 rounds of pull-ups without any assist which is a personal best. I still had lots of strength left on the push-ups and squats.

I'm in AZ until Tuesday so will give the upper body a rest and hopefully will heal up. I will hit the legs if possible while I am gone.

Bwt: 133

20 rounds in

10:31

May have lost count so I did one more and made it 11:03 for 21 rounds

Forgot my time: 29:34

36yo F
20 rounds
5 pull ups
10 push-ups
15 squats

27:09

As RX'ed 19:52
10 min cycle cool down
5 x 5 med ball cleans as skill work

23:05

Blue band assisted pu's all else as rx'd

35:15

25 yom 6'2" 155#

13:39 as rx'd. Absolutely brutal.

19:54
as Rx'ed

M/22/165

Nice work in the GI Jane video. That guy is incredible.

I'm looking forward to today's WOD. I need one like this today.

As RX'd : 25:55. I hit a "Cindy mental block" at 20 minutes where my brain and body said, "STOP HERE!". The last 4 rounds were tough.
The GI Jane video was awesome. My wife saw what I was watching and commented on how I look like Greg A (shaved head, wide shoulders, big quads, strong jawline etc.) until, of course, he took his shirt off! Her jaw dropped to the floor and my ego, in an apparent attempt to rescue her jaw, plummeted to the ground as well! Then I got the obligatory, "you do Crossfit, why don't you look more like THAT?". I had no good answer. Something to dream about, I guess. For both of us.
Amazing work, Greg.

Did Cindy on Sunday. I'll try the one in the video. 10:17 might be a stretch. I think the proper word for that guy is "Manimal".

m/45/185

stretching (no CFWU)
as Rx'd 26:45

t

37:38
as Rx'ed

Guess I've got some work to do. Crossfitting for about one month.

Great workout today. I didn't keep precice time but I finished in about 25min. It felt really good to sweat buckets out in the 30 degree heat this morning.

To those who feel intimidated by the Work Out of The Day, I just want to say don't give up. I have been doing Crossfit for about 4 months now and I am just getting to the point that I can do most of the workouts as required, but it takes time to get into it and train your body to take the strain of doing Crossfit. Another thing to keep in mind is don't push yourself too hard at the beginging. That is where many people go wrong. They push too hard when they are just starting out, and their body rejects the idea of this new stress (Crossfit) being inflicted on it, and makes you feel like crap. So keep improving slow, and keep it consistant, and you will be doing the Work Out of The Day as required in no time.

Neil: 18:47

as rx'd
was pretty impressed with how fast I was moving through sets 1-10, so when i stopped to check my halfway split.... dumass forgot to start the watch.

motivation died..-> sets 11-20: 11:06

blah

no pullup bar- subbed hspu instead, as many rds in 20 min as possible
10 rds
post tabata situps, unancored with ab mat, 10.

29m/175

14:07

Did 5 rds modified (jumping negative pull-ups, half the push-ups on a bench) in 15 min then ran out of gym time.
Funny how my lower body work beats my upper body work completely. Gotta keep working on it.

Hedgedog - don't push anything. Do what you can with LIGHT LIGHT weights, the more strength you have going in, the easier it is coming out of surgery, but you aren't going to build muscle with a tear in your shoulder. Work your ROM as much as possible, and kill the legs for a few weeks.

As for the WOD - I'm feeling WAY too aggressive..thinking about 15 or 20lbs in a backpack for this one...am I dumb?

43/160/M

as rx'd

21:05

On rnd 16 this stupid lady takes over the pull up station, I keep going, and did a couple extra rnds of squats and push ups before she even started her first rep.

Get out of my way cows!

23/ male/ 194/ 6'1"

On July 8th i did 6 rounds in 10 minutes with poor form, until total collapse.

Today I did 9 rounds in 18 minutes, perfect form, until my shoulders fell off.

Went on and did various squats, abs, rows, adn ran 400. Small improvement over last time. NExt time I'll do more.

as rx'ed

24:38

17.46 as rx'd.

17:11 as rx'd
Usually complete 23 rds of Cindy so right on time.

100 pull up burpees
(Chest to ground/Chin over bar, 8.5 foot bar
12:22

200#

17:45 as rx'd

29/M/185

18:12

T-shirt slogan proposal: "This is what healthy addiction looks like."

13:22

Decided to do a Cindy style Murph.
Mile run, 20 rounds Cindy, mile run.
Total 39:37, first mile in 6:40, last mile about 9:30(ugh). Did the 20 Cindy's in 22 even, did great until round 15, then fell apart. Done outside in 100 degree AZ heat...
Diggles, #88-I've started to see some of the same stuff at my gym. I get a lot of strange looks from trainers and other people, but have noticed the trainers incorporating some sort of crossfitesque stuff, but it's pretty pathetic. I just laugh and keep going. You can't beat the original.

'30"45

lacked intensity but got'er done

is Nichole, in the picture, sitting all the way up in this movement or is it intended to just be a 'crunch'? I am ssuming a full sit up.

M/26/203.5

no pushups, did a ton yesterday and was maxed out.

Still took 19'47 because of the pullups.

24/M/140

As rx'd 16:14

My Cindy PR is 23 rounds, so now the goal is to hit 25+ rounds next time i do Cindy.

20/m/140
17:38 as rx'd

36/m/210#

31:05

red band with pull ups. Need to loose some weight so it's easier to pull my fat a$$ up.

#78 Congrats for posting! I feel the same intimidation you do, but it must not stop us from doing our best.

11 rounds, body rows (feet elevated) for pullups
Time: 29:23
9 rounds scaled to knee pushups and supine rows (feet on ground, knees bent to 90 degrees)
Time: 18:11

Total time: 47:34

This is an off subject topic, but I was wondering if anyone has purchased Tony Blauer's DVD collection? A friend of mine and myself are interested in some 'home-schoolin' and I suggested Mr. Blauer and would like some info to start with. Granted, I could e-mail Mr. Blauer, but granted he travels considerably, I don't want to bother him with a mundane question as where to start. SO, I thought I would ask here first to ask about others' experiences with his product.

If you have time to help me out, please e-mail me. I have considered joining a local club, but between work and CF training in the evening, I simply don't have time to commit towards driving to another part of town and actually make it on time for a class.

21/M/175

16:58 as rx'd with 20 lb. weight vest

There isn't a crossfit gym around me so I end up doin my workouts in a normal gym. I love how everyone looks at me like Im crazy when I do the WOD. Forget the 2 or 3 minute rest in between sets, we have one speed: fury.

31/m/215/6'5"

29:20 as rx'd

All sets unbroken, was happy with that. By the time you can tell I needed a lot of rest between sets, especially 11-20. Having such long arms and legs seems to slow me down on the reps also, I push hard, just have a long way to pull or push my body.

35yo male
as rx'd 14:38
Rode to work this morning and it will be 40mins round-trip. Also did some triceps as another guy was doing them and I figured I'd join in.

oh mama...good steady aerobic with major fatigue to my skinny arms

First attempt at a WOD with real pull-ups today! Opted for Cindy instead (100 PUs isn't in the cards yet):

8 rounds

wow...I was way off mentally today. I should of rode the bench and kept score for the coach.

10-rounds: 13:31

+20lb. vest...12:27.59
WOD was #2 for the day

Nice job Greg A., and ya gave me a target to shoot for. Much obliged.

Nicole:
Completed twenty rounds in 20:04 as rx'd

29M 190 6'

Did the workout in the video;
15:56

Not quite Manimal status, but it still hurt.

33/m/201
as rx'd 16:05

Diggles- I hear you. I see the same thing at my gym. I've seen some scary looking cleans, thrusters (that is what I am assuming they were trying to teach, it was very hard to tell) and deadlifts being taught. It's actually really really frightening...

#81 - I not sure why we would be over-achievers. If you give 100% to the WOD you cannot by definition, give any more. Therefore, I would call people who push themselves every moment of the WOD...maximal achievers! The time doesn't matter, it will improve steadily and surely, but you are only working against yourself and a lot of it is just will power. The time we do it in is good for gauging our individual success, and us alone, it is not good to pit your time against other's as we are all at different stages of this journey called fitness.

as rx'd,
5
10
15
24:35

hope for the 3 bars tomorrow

CFW x 2
17:02 as rx'd. First WOD in about a month and half. After R&R leave, I kinda fell into slump,and ate alot of ice cream. Paying for it now!

23/M/175#

as rx'd: 16:56

watching GI Jane was strangely motivating and inspirational. i can only imagine how bad that hurt, yet dream of how good it felt. thanks for giving us all something to strive for Greg!

#88 Diggles, where are u around DC? I work out at the Gold's in Ballston and have been noticing much of the same. One of the rooms upstairs previously reserved for pilates now has a set of rings, kettlebells, a C2, bumper plates and whiteboard. Last week I even saw a WOD posted on the whiteboard straight from this site. I asked the manager on duty what their affiliation was with Crossfit and who was putting together that program and got nothing but silly BS in response. When I told them that I was a certified level 1 instructor they got even more evasive and wanted even less to do with me. I was told the room is reserved for Gold's trainers and clients only, not for use by the general public...such garbage they spew. I'm under the impression there isn't a single Crossfit certified instructor on their staff yet they are flagrantly taking the intellectual property on display at this site. If there's anything we can do from the ground level to help curtail or prevent this, I'm all for it.

5'-8", 180 lbs

"GI Jane"
chest to deck - 8' bar

13:58, ouch!

M/39/178

3xCFWU (no dips or pullups)

Bad news first:
10 rounds in 22:06, did negs for all but 3 pullups, had to go to girl pushups after 5 rounds)

Good news:
1) My PR with this workout until today was 7 rounds in 20 min. doing 100 lb. lat pulldowns instead of negative pullups. Big improvement.
2) Got my 3rd pullup today! I felt like a monster :)

11:23 as rx'd

pre-bag work
post-KB windmill/warrior posing

Sub'd 12 Hip Extensions for squats. Hang Squat Cleans aggravated R knee

34:20

BW 245
6 "2"

#157 Wow great time!

As Rx'd:
17:38

Thanks Coach, great w/o

"If you're not nervous about what workout you're doing the next day, maybe you're not training hard enough"
Can't wait to try that one Greg, awesome

Oh yeah...

21/M/168/5'9"

Male/34/185
second time cross fitting...
I did air squats (not too sure if I should have used weights) and I could touch the ground on my chin ups.
total time 25 min

m/47/178
17:15

Thanks for the inspiration and motivation!

Are these pull-ups supposed to be "Kipping" for the WOD?

Had to do the last 5 sets of pullups with 45# weight assist.

33:45

I need to crank up the intensity.

18/M/81kg

did it in 11.21, then i almost fainted haha, this was sick:P

Could only manage 10 rounds of:
assisted pull ups @ 115 lbs
kneeling push ups
squats as rx'd
43:45

35m / 5'8" / 76kg

Glanced at wod, went to playground with son.
Set stopwatch for 20 mins - did 16 rounds no problem.. then re-read wod - 20 rounds for time!
And there was me thinking it was same as the other week. Anyway improved 2 rounds on that wod.
Probably would have taken about 25-26 mins to do 20.

Going to do the last four rounds now as a lesson!

i love you all..

im sitting at work in my lab just thinking about ripping this workout apart today and it's killing me!!

bklyn

Can someone explain to me the negative effect of distance running or cycling on the muscular system? It seems to me that these types of training are frowned upon by the powers that be at Crossfit, but what if you are an individual like me that enjoys 30-45 minute "sustained efforts" running or cycling, as well as strength training or crossfitting. I've almost always done some type of muscular workout either before or after running or cycling and rarely just ran or biked. I just want to know why you shouldn't do both?

GI Jane 11:50 had 85 at 10:17 great job Greg!

41yom / 152

CFWU x3 x15 (-PU, Dips)

WOD - 18:01 really good pace would have easily gotten 22 for a Cindy which would have been a PR.

Post: Floor Wipers, Kettlebell swings, TGU, and Situps from WOD Image.

Did Cindy instead

Dec 15 : 9.5 rounds (no kip on pu )
Jan 18 : 11 rounds + 5 pu
Mar 18 : 12 rounds + 5 + 10
Apr 16 : 13 rounds + 5 pu
May 24 : 14 rounds + 5 pu
Jul 19 : 14 rounds + 5 pu

I'm gonna take a nod from sarah_joy and post my first WOD. I've only been CrossFitting for about a month, but loving it.

I'll give today's WOD a try over the weekend since I did Barbara yesterday and my chest has some serious DOMS, so I'll post that.

f/38/139
Barbara w/ jumping pull up sub
33:42

Nowhere to go but up! :)

JW #177
Check out the free CF Journal available for download on the website. It should answer your questions.

First official WOD!

I've been doing the 12-week beginner program for the past 8 weeks and got bored with it. I check out the WOD every day and keep thinking "I could do that!".

So, decided to bite the bullet and jump in.

CFWU X3 (10 reps, except pull-ups x3)

10 rounds: 5 jumping pull ups
10 push ups
20 squats

Time: 15:06

My legs felt like jelly afterwards and I continued to sweat profusely for 20 minutes after I finished. I'm signed up for the cert in San Diego in August and can hardly wait!

58/F/5'6"/142

GI Jane from the video, 100 burpee pullups in 14:58. I am intrigued by video WOD's. It seems as if Coach and Lauren post them as if to say, "feeling frisky, big fella? OK, strap this bad boy on." I knew there was no way I could match Amundsen's pace of 10 every 48 seconds so I figured if I could do 10 every 1:30 I'd struggle through, and broke it further into 5 @:45. A sheer exercise in fatigue management. Thanks, Coach! BW:174 Y/A:58

29yo/f/143#

45:32 as rx'd

16:01 as rx'ed, gotta hate any times in the :01 range. I really wanted sub-15 but, as per usual, my push-ups sucked rocks.

Pre-GFWU+Burgeners.
Post-KB windmills and side presses.

As rx'd: 18:01

- Hoping to break 17...
- PBest Cindy was 23, but form not so good. Much better extention and depth today.

Graphic of time (sec rounded) would look something like:

36||||||||||||||||
40||||||||||||||||||
42|||||||||||||||||||
43||||||||||||||||||||
45|||||||||||||||||||||
52||||||||||||||||||||||||
53|||||||||||||||||||||||||
52||||||||||||||||||||||||
56||||||||||||||||||||||||||
57|||||||||||||||||||||||||||
72(water)|||||||||||||||||||||||||||
58|||||||||||||||||||||||||||
58|||||||||||||||||||||||||||
58|||||||||||||||||||||||||||
56||||||||||||||||||||||||||
70(water)||||||||||||||||||||||||||
57|||||||||||||||||||||||||||
60||||||||||||||||||||||||||||
59||||||||||||||||||||||||||||
49||||||||||||||||||||||

AVG: 54 sec

To break 15 min, I would need to avg 45 sec ints.

Those coming in lower than 12 min are averaging 36 second intervals or better - I only managed that on my first!

WOW!

m/33/5'9"/175-[79 days since CF Columbus Ohio]

As rx'd 34:41

I ... am ... so ... t.i.r.e.d...

m/170lbs/23yrs

did kind of a hybrid workout today:

120 pull ups/120 dips: 19:37 (not really an elite time but im working my way down!)

1 mile run

10 minutes max sets of: 10 steps 35lb lunges
20 push-ups
10 ankles to the bar

1 mile run

todays WOD looks good..gonna save it for next week sometime

m/25/5'9"/190

As rx'd 26:36

I have a lot of work to do.

2000m Row warm up pace 7:30
1 mile run (gentle) 7:04

WOD as Rx'd 13:26

1 mile run return 7:30

Practised some KB swings after.

Nb: For some strange reason ~I found this harder and more demanding earlier, than going all out for "Murph".

I think it must be the amount of transitions, I use a 30/20/10 round for 10 on a Murph, obviously this is half reps double sets of that.

Anybody else find that? Or is the consensus that "Murph" is found harder by most Crossfitters? Both workouts are tough cookies mind.

'Pain is temporary'

gaucoin, I'll fight the urge to make this a long post...oh wait, I guess it's getting long already.
19:58 as rx'd - I fought hard the last round to get my goal of under 20.

pre: long warm up with 2 rounds of heavy bag work added
post: tech work on the scoop.

bw 165 age 38
20 rounds
33:10

M/20/150
WOD 13 rounds in 25:09 - Couldn't do all 20 but I did 3 sets minus the pullups 20 minutes later as punishment ...

Could anyone recommend a good nutrition log site? I am currently using fitday.com to keep track of my meals. It tracks all the nutrition facts except sugar and a few nutrients (certain amino acids). It has been such a huge help in making sure I eat right, and enough (found out I'm eating about 40% carbs and 20% protein, gotta switch that around). Does anyone know of a better or comparable site? I've tried thedailyplate.com and my-calorie-counter.com, but they don't have the same features and are restricted shareware.

spspspspspspspspspspspspspspspspspspspspspspspsps

25:22 as rx'd

assisted pullups - plate 8 - I'm down from plate 12!!!

"GI Jane" in 24:14 (8ft AF pullup bar)

Humbled and ashamed. No mental toughness at 6am this morning. But even with better determination I think I would max out at 18-20min right now. Very inspirational video. Simple yet crippling WOD.

Post: 60min grappling

It's only 9:30. I wanna call it a day. The fun part is over...back to work.

Comment #177

Hey I see no reason whatsoever to avoid your favorite cardio workout, just keep a few things in mind.
1. Your body has a finite energy storage capacity, so additional work has the potential to make recovery a bit more difficult, depending on precisely how MUCH you're doing.

2. I would recommend the lower impact activities for sustained efforts. Good examples of cardio activities that don't punish your body are cycling, swimming, kayaking, rowing, there are others... I personally LOVE kayaking, and it does NOT hammer my knees and hips. But when I go for a 2-3 hour paddle, I KNOW I'm not going to recover adequately to be doing a full-blown CF workout the next day!

3. If you're running more than a few miles on a regular basis, it's gonna take a toll. As a general rule, (everybody's different) but speaking in GENERAL terms, runners tend to end up with lots of overuse injuries from the sheer trauma of repeated pounding. Also, in life and in sport, there are very few activities that require straight ahead running endurance of that kind. Most of what we do in sports and in life involves moving in other planes, more dynamically. So in that sense, distance running is very non-functional, and one of the least valuable, highest risk activities for life. That being said I know a LOT of runners who you'll never convince of that, and are addicted to running, and won't give it up, because they love the "high." These folks run until their knee joint is literally bone on bone. You should strongly consider replacing DISTANCE running with another mode. If you want to run, run for speed my friend, not distance.

4. Am I going on too long? Cause I can add more!

m/25/185

WOD - 29:19 - had to sub jumping pull ups after the 6th round, everything else as RX'd.

Some amazing times being posted above, great work all!

L-
subs- Jumping pullups, went to knees on Pushups on round 13
18 rounds + 5 jumping pullups, 10 kneeling pushups
Time- 36:45

Complete muscle failure on the squats, went down on last round and needed help standing back up, so he called it done.

N-
Subs- jumping pullups, all push ups on knees
13 rounds
Time- 32:00

Had to stop early to get ready for driving. Push ups took the longest.

K-
WU- Weeded 2 gardens- 1 hour
Subs- Jumping Pullups, 1/2 pushups regular, 1/2 on knees until round 11 then all on knees
Time- 38:30

Push ups took the longest. Biggest mistake was doing this in the middle of the day with temps at 98 + humidity. Even with the industrial fans and stripping down to my bra, it was too hot.

Kate

CFWU (50% on PU and Ring Dips at 6r)

As RX'd: 22:43

Way off last Cindy pace. I suspect due to bad sleep this week and doing practice stuff on the rings in the AM before leaving for work(?). Anyway, a little disappointing, but it happens I guess.

Post: KTE and work on stabilizing on rings and trying to hold legs up (bent knees).

Comment #177 (JW), huh? There are a ton of WOD's that include running combined with other exercises PLUS the occasional 5 or 10K run thrown in for good measure.

GI Jane - 7.5 foot bar

13:30. That guy is a beast. Time for some hoop.

Greg- Your an animal brother!

27mins

M/33/77.5kg

Now here is a WOD I can do! My O-Lifts suck as do my powerlifts but I know I can do circuits of bodyweight exercises...

20 Rounds as rx'd in 15:41

Circuit times between 42 to 57 seconds.

Need to go eat something that clucked...

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
14:56

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

WOD as posted

12:18

Sentek Consulting
San Diego Crew

61/m/215

sub body rows and knee push-ups.

40 mins.

BW 166 Strict Pull up's 21:09.

14:18

[strict pullups]. I normally get 26 for cindy, this was good practice for understanding pace and recovery.

33m/202

As rxd 12:41

Then, 1 hr. ride

Need to get my lazy butt on the computer and post everyday.

hey all,

i've been crossfitting for like a month and i've seen alot of improvements.

I was just curious why everyone always talks about kipping? I'm in the Navy and we aren't aloud to kip on our pullups for like a SEAL PST or EOD PST for example.

Any reason this many help physically to do a kip?

Rob

as rx'd

20:05

23/M/182

17 minutes

14:32 fun!

30 situps 50 double unders 30 back extensions warmup

21minutes for the 20 sets my last Cindy was only 17 sets in the 20 improvement?

finished by dying on situp bench then going home

As Rx'ed: 20:55

I wanted to get a sub 20min run at this but no dice. After round 10 I had to change over to 1/2 jumping pulls and by round 15 it was all jumping pulls. The rest was locked on.

19/m/180

As Rx'd 12:27
afterwards i added 3x8 #225 straight leg dead, 3x8 #315 regular deadlift, and 2x20 handstand pushups for good measure.

as rx'd 46yom 165#
:27,:28,:28,:28,:30,:32,:33,:32,:32,:33,:36,:39,:39,:41,:40,:33,:35,:30,:36,:31

Total 11:13

Can't wait to try GI Jane

31/m/174

18:15

wow, I am beat!

I did the Murph Tuesday (300 squats) - anybody know a good sub for squates today that won't kill my knees (like lunges do)?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

13:17

Pre-workout meal was a BAD choice! No pukie, but a less than satisfying performance.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

32/M/72"/163

todays WOD
20 rounds for time
23:52 with 20lb vest

45 y/o - 6' - 225#

As RX'd

15:28

Worked on continual movement and not stopping.
Room for improvement.

AS rx'd, 24:14

great WO Greg

39
20:40.

27/M/190

27:00

33:15 As Rx'd

I think my biggest problem is that i need to take a few seconds to psyche myself up to start each round. Those little 15 second breaks really add up over 20 rounds...Once i start its no problem finishing the rounds, i didnt have to break many sets, 2 or 3 maybe (all PU kipped chin over bar, all pushups down to the ground) but its just actually STARTING the rounds..

27/M/190

27:00

41:20...sucks.

i did 20 rounds of 5 pullups, 10 pushups and 10 squats in 15 minutes.. then my dad made fun of me for only doing 10 squats each round, so i did 100 more.. ended up being 20 minutes total

88, Diggles; Check out Jesse Woody at Primal Fitness in the DC area. There's a great CF trainer in the DC area by the name of Jerry Hill. I'm not sure as I sit here where he works, but some one after me will surely post it. 158,Nadia; 162, TBone: I find it interesting that commercial gym trainers are dabbling with CF which means they're hitting the site. Let's hope they realize they need to go to the source and get certified. The revolution has begun!

As Rx'd
23:37 (felt ok..could have done better)

#124 Billbass

I know what you're talking about!! I started about 2 1/2 months ago and jumped into the WOD right away after reading the FAQ's and watching all the videos. It was a butt kicker even though I considered myself in great shape prior to beginning Crossfit. I must agree that for all those just beginning Crossfit, like me, to stick with it and go slow in the beginning so you don't burn yourself out. With my tall, thin frame (6'2" 155#), I constantly struggle with the heavy lifts. I used to throw my back out on 135# DL's and now I can DL 275# with no problems. Perseverance is key!

AS rx'd, 27:41

25/m/165

16:16 as rx'd.

I did Murph instead, I was feeling overmotivated, so I put 20lbs into my camelback, strapped it on and went to town.
58 minutes...just about on the dot. strict as possible with pull ups, started kipping some as it went on.

I have a question though - do most people listen to their own music when you do these WODs? Or are iPods frowned upon here? Personally, I use my ipod for all my workouts, can't do it without it.

28/M/183

as Rx'd 38:07

male 16yo
183 6'1"

10 rounds: 16:52

pushups and pullups killed me

Diggles,

Agree with you about trainers teaching Crossfit-esque workouts.

My suggestion - wear Crossfit shirts to the gym. They'll know where to go to get what they want!

this is amazing

two weeks ago I did 16 rounds cindy.

now I did 20 rounds in cindy concept in 17.47.

Crossfit really works crossfit Rockss!!! cant wait till next training tomorrow.

45/M/175

19:26 as rx'd.

Tim:

19:06 as rx'ed

post: HSPU (one, full range)

26:44

Ring pullups

35/175

17:23 as rxd

37 190lb
as rx'd

11:44

M/31/195lbs

Workout #1- 3 mile PT run (w/cals and PU's every 3/4 mile)

Workout #2-
ROM's
CFWU x1

WOD
:14::09

Lost ::90 to answering some students questions right around minute 10. Time to get ready to roll on the mat.

Matt G- Awesome work, you're still a freak bro.. How you been?

Get some, Go again!

Just checked out GI Jane vid. Maximum Respect to the exponent.

I need to do this soon!!

'Pain is temporary'

24/M/268#

Did the Pack scaling of this (15 rounds).

About 21 minutes give or take 30 seconds.

Ouchie!

As Rx'd
16:00
Metcon was the limfac. All pull-ups strict. No broken sets. Still feel a little nauseated an hour after.

17/M/175

1500m swim

CFWUx3

WOD as RX'ed 21:44

26m/182#
as rx'd
34.02m
20 rds.

Surprisingly, my pushups were the biggest problem, besides overall cardio. Pullups were MUCH easier on a straight bar, rather than the angled wide grip or narrow neutral which were my only options at previous gym location. Kip was much easier and changing grips from overhand to underhand to alternate helped.

Doing the WOD 1 hour after downing an entire CPK BBQ chicken pizza, did NOT help.

M/158/24YO

could have done a litte better today. Began road biking this week, and it has really taxed my body.

As Rx'd: 17:48

f/24/103

completed half (10 rounds) in 13:58

42 179#
17:38

as Rxd 23:56

M/25/162

as Rx'd: 20:37

As Rx'd 14:05 strict pull ups

24/M/145#

M-31-5'10"-243
no warm up
5 jumping pullup W/controled lowering
10 pushups alternatining sets on knuckles
15 full squats
28 min. 15sec.

hollow rocks and 60min walk w/ 40 lb weight vest

and a couple ice cream sandwiches. I dont want to end up living forever because of all this xfit! haha

Basketball in Morning
45 Minutes
then Standard "Cindy"
16 Rounds, 10 Pull-Up's

45 m

as rx'ed 14:11

Pleased with time and effort. 16.11, which is particularly good given post-steam-explosion my office (2 blk away) didn't have AC all day so I was sweating my guts out. BW=155#, 33yo, 5'10", Taurus.

Tariq

M/21 5'5" bwt:148 cfwux3 (5pullups/dips/rnd)

"GI Jane" - 100 Burpee-Pullups (7' bar): 14:27
+ 15 towel pullups + 15 dips

For "Jane" I used the alternate grip from the video, worked quite well!

m 34 bw 155

GI Jane

100 Burpie Pull ups.

15:54. Broken into 10 rounds of 10.

27yoM
68kg
5'9"

20 rounds;
5 pull ups
10 press ups
15 squats

22.32

As RXd, 15:35.

Since I was already past my previous Cindy PR I kept on trucking and ended up with 23 rounds + 5 pull ups + 2 push ups in 20 minutes.

Up from 8 rounds when I started Cross Fit last January!

21/m/160 5'9
holy crap people less than 15 minutes? thats nuts i busted my ass and got

22:08 .

anyways pull ups strict and push ups to the floor.

run 2km b4 and 2km after.. can't be the best if you won't do more then the rest

35/M/177

As Rx'd: 18:37

20 rounds of:

5 Pullups (strict)
10 Pushups
15 BW squats

Close to my "Cindy" pace and not long into Crossfit. Happy with the results thus far!

22:36
strict pullups

those squats really wore me down.

21/M/140

Modified warm-up for basic calisthenics since the WOD was already plenty of pull-ups and squats.

WOD - 15:52.68 with dead hang pull-ups.

Post - just swimming around with fins and some sprints against my brother and one of his friends -- I won both races!

As rx'd, 18:40. I thought I did well until I saw how most of you did. Great job!

After watching the video I've decided two things: 1. I'm going to have to try G.I. Jane someday, and 2. I'm going to have to ban my girlfriend from watching CrossFit videos cause GREG IS A MONSTER! I'm jealous man. Great work.

22/m/155

1000m row
4 mile run (28:00)
wod as rxd, 15:10

14.08 Min...

Jeremy
age 18 BW 165
18 rounds and 2 pullups as Rxed

Hannah
age 18 BW 120
FIRST CROSSFIT WORKOUT!!!!!!
15 rounds
subbed P.U. with jumping pull ups
assissted pushups

as rx'd:14:24

M/35/5'8"/160

Strict form on all exercises...25:00

After 2 hours of climbing yesterday, this was pretty ugly...

27/M/230/6'5"

14 rounds in 47:26

4 rounds better than what I did with Murph last time.

bw-199

1/2 wod
Complete ten rounds of:
5 Pull-ups
10 Push-ups
15 Squats

9:48 total

Not enough time for a full twenty rounds, but sets unbroken on the ten that I completed. Another ten tounds would have probably taken me twice as long as the first ten.

MC

As Rx'd: 19:46

BW70kg 36yo M
14.26
as Rxed
UTS Gym Bar
DB Handle Push Ups
Squats to Dynamax

As written... 15:48
I was really tempted to try GI Jane but I think the video was a preview of pain to come;)

Forgot
Splits
5Rds in 3.25
10Rds in 7.31

26yom/175

11:27 as Rx'd

50/m/165
20:25 as rx'd
Mrs.lobo
49/128
10 rounds 16:00 min

Comment #230 yer squats could've been lower too!

17:28 For 20 rounds.

Did as Murph. Last run was a killer.

34:34

Grabbed two buds as backup and headed to the Marie Reed Center to utilize the jungle gym (and escape the wannabe Crossfit instructors at the Gym).

Diggles: 24:04
Dallass: 28:58
Reid: 34:51

tbone: I'm in Adams Morgan right near 18th street. Don't go to Gold's but Washington Sports Club. We should try and grab an outdoor CF sometime.

john wopat: thanks for heads-up on Primal Fitness -- I should have looked there earlier but am leaving DC for Atlanta in a few weeks. Damn.

Chuckb: Good call on the shirts. We'll see if the dirty looks w/ the shirt inspire any questions. Doubtful.

Love Crossfit. Thanks for the support.

31:14

and i am gassed got 1st 10 in 12 minutes, then lost everything. last 5 sets took around 10 minutes. need to work on stamina

43/m/166

Lastnight, drank about 100 oz. of beer, ate half a basket of french fries, it was really good. So I guess I wanted to punish myself a bit.

Sub this one from a few weeks ago,

DL (95 lbs)
Hang Clean (95 lbs)
Front squats (95 lbs)
Push Jerk (95 lbs)

Sets of 21,18,15,12,9.

31:13, what a work out. I think it was all worth it. Wonder what tomorrow will bring?

as rx'd - 21:40 - not what I had hoped for, as last Cindy I did was 21 rounds in 20 minutes.

GI Jane: 15:26

as Rx'd 28:00

GI Jane as Rx'd

Matt: 14:14
Tommy: 14:46
Todd: 14:52

25 m/155
Did todays Ronnie style (with 20 lb vest)
Surprised not many people doing it with a vest. It really made it more fun... Regular Cindy is 34

As rx'd with vest
13:35

26M
145

Don't eat chicken cordon blu before doing WOD, just a tip.

17:22 as rx'ed

18:08 for 20 rnds. Beginning partner did rnds. for as long but not as many.

I did "Diane" this afternoon also in about ( 13:40 ), trying to play catch up, this will cost me tomorrow.

Tried GI Jane. Got through 80/80 in about 19 minutes before both hand calluses ripped away. Good times.

35m/180#

Good workout, definitly would have PR'd on Cindy if I had kept going, but the lack of O2 clouded my thinking.

11:48 as Rx'd

BW 170

14:03

28/F/110#

as rx'd

11:18

Like speal, I may have lost count so did an extra round just incase 11:47.

pre: burgener WUx3, clean practice
post: 4 rounds of
barbell overhead walking lunges, 15 steps
5 burpees

was still exhaused from WOD, and forgot to set my watch on that one.

shoulder is bothering me, looking forward to my rest day tomorrow.

55 y.o. 5'10 153lb.

22:12. Did an 18 minute Cindy. Really slowing down on the last two rounds.