Travel day, make this one up. The vid is pretty serious

If you don't have a wall ball use your wife or girlfriend instead (reference picture of the day for form) lol

Greetings, Crossfit community:

I'm having some issues with power cleans. I've watched all the available videos, and I'm still having problems. I think my issue stems from a bad landing position. I'll start the deadlift phase with feet shoulder width apart, but as I drive my body under the bar, my feet end up REALLY far out to the sides. The end position looks almost like a sumo squat. Also, I'm having trouble getting myself to drop into the front squat once I receive the bar in rack position. I know this isn't right, but I can't figure out how to fix it; the only other thing I haven't tried is clean drops, and they're next on the agenda. Any advice?

sweeeet.

still looking for Purdue University crossfitters.

Re: #3 Josh

Just JUMP!
Jump and land underneath that bar!
I'm sure you know how to jump!

Your feet will leave the ground after you reach full extension (ankles, hips, shoulders), and when you're in the air, move under that bar and swing your elbows around it. There should be zero arm pull; the arms only bend freely once you are in the air.

Power clean = catch the bar in a minimal partial squat
Squat clean = catch the bar in the bottom of the squat, don't catch it up then squat down

Practicing from the hang position makes it a lot easier.

Read up on any posts you can find by Lincoln Brigham on the boards if you need more advice...

So, immediate question comes to mind: What if I don't have a rower?

Answer of course found in FAQ section

2K row = 200 SDHP
1K row = 100 SDHP
500M row = 50 SDHP

350 total SDHP plus wall ball shots..

Good times.

Josh,

I'm not exactly sure what the problem you're having is. If you mean that you're landing is too wide then you can easily fix that. Put a bumper plate on either side of you so that your feet can't move too far out. Other than that I can only suggest you practice all of the progreesion exercises (jump;jump,shrug;front squat,hang clean...).

I'm sure someone will be able to give you better answer on the forum, in the 'digital coaching' section.

I'm tackling today's WO in a few hours. I'll probably sub the wallball for DB thrusters (~25#x2).

Oooooh, this one should be interesting.

That's a quiet gym!

Can't wait to do this workout...just put the finishing touches on Albany CrossFit and we added 2 rowers today! Got the tape up for the wall ball targets too.

Any CFers in the Albany area be sure to check us out!

Some things are just better left behind closed doors...those buddy situps rank up there with the donkey calf raises seen in Pumping Iron.

can I use the horizontal row weight machine instead of rows? it looks like the same thing. If so how many for what weight?

What is an average to good time for a 500m row? I have an air rower and I am pretty sure its distance calculator is off. When I compare my rowing times to others I am abnormally faster. If I could get an average 500m or 1000m time then I could row for time and not count on my inaccurate distance calculator.

new back tat , gotta take a few days off... soooo pissed i cant work out for a few :P you know your too hooked on CF when....

I'm in the same boat as #5. HOLY CRAP, that is a S@#T Load of SDHPs. This is gonna be a long world of hurt.

This is going to suck.

Can you guys post your 2k times? I was wondering what a normal non-rower score is. I pulled a 6:09, but that was when I was rowing in college. I was hoping I could break 6:30 just from crossfitting.

This is going to suck.

My immediate thought was to just run in place of row, but realized that is nowhere near intense enough. SDHP's are going to be brutal tomorrow.

Weird thing is farther along I get in my CF journey, the more I seem to get amped up for the really tough WOD's. This one should be fun..

Yeah,
I might save this bad boy for thursday or the next rest day; APFT on Wednesday and trying to go for my first max. Enjoy this one folks.

#10

If you go to the concept2 site http://www.concept2.com/sranking03/rankings.asp

you can pull up ranked rowing times by age, weight, gender, etc. This will show give you a good idea of the times you should be pulling

oh dear god two exercises, both of which are on my 'cringe' list. As much as I hate rowing I would take that over 350 SDHP's, ah the joy of not having access to a rower. This is going to be brutal; good luck everyone!

btw, those buddy sit-ups in the video look like fun. :-)

wanted to know what sdhp are and r there demo videos

wanted to know if there are sliding scales for weight workouts, I am 170 what should I be lifting, deadlift yesturday hurt my back,
julea needed her weight scaled also, help

#19 Jeffrey: http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

This one might be more helpful: http://media.crossfit.com/cf-video/CrossFit_SDHP.mov

Does anyone have a suggestion on what i can sub the rows for, since i dont have a row machine that measures distant?

Is it bad that Pukie nearly visited just by reading this? Bowling night after this workout is going to be hilarious.

Just to clarify the replacement for rowing is the SDHP but is the weight the same as for the Thrusters to replace the wall ball shots of only 45lb, basically use the bar for the entire workout. Unfortunately our gym does not have any of the fun toys yet. Thanks.
Gordo

SDHP what does that mean

i really like the way how those two guys acted as an incline situp bench. I think I can donate my body to do that, well for the right gender that is. Well its funny how that workout ended up in the realm of crossfit. Somehow I think its male instincts. Please if there are any female crossfitters reading this I do not mean any disrespect.

Comment #25

SDHP means

sumo deadlift high pull

Does anyone know a subsitute for wall ball? Dont have the equipment at my gym to do this. Thanks

Hey.. ths sounds like fun.. I don't think Bel or I have done this one before. Gonna be a real burner

Please oh please never use a row machine. Those are bad. Do the Sumo Deadlift High Pull.

Sub thrusters for wall ball shots...the FAQ is your friend. The forums are your best friend!

http://www.logsitall.com

Hey tekev! New tat. Nice! But taking time off for a back tatoo? I went to BJJ classes the same days as getting my sleeves worked on. No problems whatsoever. Get on it!

Wow nice video WOD...somehow I think I'd have a reeeaaal hard time explaining to my wife that "I was just doing buddy sit-ups with him/her..I swear it didn't mean anything!" ;)

As for exercise subs, wallball=thrusters and rows=SDHP (10 SDHP for every 100 meters of rowing). Yes, that is A LOT of SDHP's. Enjoy!

m/180/6ft/35yr

Ouch. I subbed SDHPs and skipped the middle round - and I STILL needed 19:55. The wall shots were very, very tough but survivable. Those SDHPs were starting to murder my back.

27yo/87Kg/5"10

As rx'd 18:49 - harder than it looked on paper!

48/M/170

I subbed SDHPs and only had a 12# ball.

Smoked me at 24:38.

Hosedragger and Nuts. I know you two boys can beat this old man's time!

Bring on the pain. after going sub 5 mins on Dianne last night, Im looking forward to throwing up trying to smash this one out =S (IF I ever get to leave work!)

Just when I thought CrossFit workouts couldn't get any funner... we get situps on HotT Guys. That's my favorite brand of GHD equipment. Outstanding!

Wish me luck on the AFPT!

Semper CrossFit.

First time I finished one with no mods.

27.60

Warning. Long post here that may seem too academic to some.

Todays wod include exercises with very different power to time functions. For example doubling the power output in wall ball will possibly cut the wall ball time roughly in two, whereas doing the same in rowing will only take 20% off the rowing time.

The use of time as the primary parameter to minimize for such miwed workouts will imply a strategy where exercises that has lesser time gain per power increase should be done at a lower intensity to save energy for exercises where time can me more greatly effected.

In this WOD it's the rowing that should be done at a relatively lower intensity so that more power is availabe for wall ball shots.

Since rowing on the water is a monotonic movement I have always inlcuded more variation on land and was told one workout seemed similar to something called crossfit which is the reason I'm here now. I have gotten alot of free tips on training on the site so maybe these thoughts are of some value to give back.

As a rower and rowing coach I have spent some time thinking of how to get around the problem with different power to time functions when devicing workouts with mixed exercises.

Since improved rowing is an extra important goal with my workouts, imposing a strategy, through the use of time as the overall competitive goal, that reduces the erg intensity is not a good choice for me.

The question I make here is if such a strategy is really a good choice, or if there is any better, for the purpose of general fitness.

Since rowing is low impact on muscles and joints and has a low risk of injury it is a tremendously suitable tool to focus on developing the work capacity of the heart during heavy work, there is little protecting the heart from a higher demand of output, and a better training stimuli.

The heart I believe is used in pretty much the same way no matter how the rest of the body works and developing the hearts capacity will in my experience allow for a generally increased fitness (over different modal domains).

Point being that rowing IMO should be at least as intense as the other aerobic duration exercises when using mixed workouts and that this is achieved using wattage as the parameter to optimize in rowing, instead of or in combination with time. For example the competition could be to minimize (overall time for workout in seconds - rowing wattage).

Any feedback welcome via email or here.

Sub in running for rowing (didn't see the SDHP).
25 mins.

to think, I've been doing my inverted abs using the smith machine bar! Next time, I'm grabbing a big hunk of gym body.
Laura

sub 45 lb thrusters for the wallball.
time: 25:24 min
extra: hspu + 1 leg squats + evil wheel
Good workout. Have fun, Johan

8 minute snatch set - 72L/72R. Hand switch at 4 minutes, hand in good condition.

Shoulders needing a break after yesterday's jerks, snatches and HSPUs....I'm horrible at box jumps so that was my wall ball sub. 19:15.

281#'s/43 yom

as rx'd in 22:45

36/M/65kg

19:56 as rx'd

@@@@@@@@@@

36/191

27 minutes
subbed wall ball with 20 lb db thrusters - thruster sets broken

18:30, Subbed 8,4,2 min runs for the rows.

Its official...I suck! LMAO. I thought I was going to die doing todays WOD in 28.17 subbing db thrusters for wall ball...As I read everyones times I am amazed yet disgraced...I will now humbly crawl back into my dark corner of the gym.

As Rx'd 20:44...I tried going hard on the rower but it started moving all over the gym so I had to take it easy. I also had to walk about 200 meters to get to the med balls...this did not help my time.

Had fun with this one. Even had a spell of pre-Pukie dizziness.

Jon: 20:22
Zack: 22:12

5 min rope skipping and CFWU 2x

time 31.30 skipped the SDLHP for the rows.

My lower back felt like sombody has put a knife in it..this hurted a lot

pfff..

nervous for tomorrow..

5 min rope skipping and CFWU 2x

time 31.30 skipped the SDLHP for the rows.

My lower back felt like sombody has put a knife in it..this hurted a lot

pfff..

nervous for tomorrow..

if sub sdhp what is the weight that should be used in the lift

43yom 180
cfwu x3
as prescribed (subbed shpdl for rows)
29:30

Scaled:

1500m Row
35 45lbs Thrusters
1000m Row
20 45lbs Thrusters
500m Row
10 45lbs Thrusters

Took about 14 minutes, made sure the thrusters were very explosive.

subbed sdlhps for the row

otherwise as perscribed. 34.59

wall balls are easy, blast through no breaks. but the row subs killed me.

dg

better have the ice pack ready

If I live my whole life without hearing that "humpty" song again, that will be just fine.

50 % cycle.

1000 m row
25 DB thrusters (2 x 10 kg)
500 m row
18 DB thrusters (2 x 10 kg)
250 m row
10 DB thrusters (2 x 10 kg)

11:50

Didn't feel all that good, only slept about 4 hours last night.

M/36/213 lbs

25:03

max HR - 208 (note my age above)!

I am not as old as I thought..;-)

Substituted double unders for wall ball (because of knee problems with squats) and only kept time for row

2km - 9:53
1km - 4:45
500m - 2:20

M/23/6'4"/207 lbs
17:20

Finally got to break in my new rower, I bought it a couple weeks ago and was waiting for a WOD like this.

Much tougher than it looked, but since I have never done it before, I managed to squeeze out a personal record. Yeehaw, I say. Yeehaw.

M/39/185

As rx'd

22:35.

More better faster

for subs on this workout what do i use for sdlhp?
pvc,kettlebell,barbell?
also thrusters how much wieght 2 10lbd dumbells or 2 20lb dumbells.newbie here need help.thanks

At first glance that pic looked wrong!! ;)

Mark as rx'd
22:45

M 48 70" 175

For time:
Row 2K
50 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball SUB 10 pound ball

20:52

subbed sdhp for rows

20:34

So... AFPT test all done. Failed it.

Okay, just kidding. Yet another 100% for the little blonde Major. But, after a year of CrossFit, this test was waaayyy different. Here's the 411...

Last year 2006/This year 2007

weight: 124/129
situps: 38/52
pushups: 20/70
waist: 27/27 (but oohh do I have 6 pack abs now)
run: 11:00/11:38

pants size went from 4 to 0. bra from 34 B to 32 A, but shoulders got wider.

what does this tell me...

got at least 4 lbs of rockin' muscle, lost i dunno how much BF, but enough to need all new clothes.

even after a year of not being a runner except for the 3 or so 5 & 10k's and the 2 or so Helen sprints on the front page WOD, all it cost me was 25 seconds per mile. failure to distance run has caused my distance times to get slower, but get this: my sprint times are faster. Gained a vertial leap too. Box jumps are no big thing now, but last year anything higher than a sidewalk curb used to smoke me. Like I oh so painfully discovered in Baghdad, nobody's going to lope along and slowly chase you around over 1.5 miles. You are either fast enough to be gone in seconds, or you have to turn & fight.

a pretty good trade in my book. Especially since I simply never run any more unless it's on the front page WOD.

And, well, as for the 50 more pushups per minute... well... damn. Smug isn't the word. And, yes, that's 8 more pushups than necessary to score 100% for a 19 y/o boy.

Put that in your pipe & smoke it, you docile little, spandex wearing, hair-in-the-mirror checking, aromatherapeutically-chakra-aligning, breast implanting, liposuctioning, jeez-i-hope-some-man-comes-&-saves-me, swiss ball bouncing, aerobically enslaved, spinnning class, trimspa chomping, heart-rate monitoring, Gold's Gym twit bunnies!

Thank you CrossFit!

'nuff said Spider Chick

Cool video, but the music wasn't appropriate. Please keep it clean.

Oops forgot this bit

Well done - I share your attitude

23/M/162

dynamic stretching as WU since we had lot of "cardio" today :P

For time:
Row 2K
50 Wall-ball shots, 15 pound ball
Row 1K
35 Wall-ball shots, 15 pound ball
Row 500 meters
20 Wall-ball shots, 15 pound ball

23:50.13'

I was really scared of this WoD. Read it up while waking up at 5am and was damn that 2k is going to kill me. I'm in the 4th week of crossfit, and that 2k went so smooth I was surprised, even managed to do it in 8:00 (2:00/500m) which is pretty great for me.

never looking back
better, stronger, faster

ou'ha

sdhp?
thanks

M/43/198

For time:
Row 2K
50 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball SUB 10 pound ball

23:18

HHHHHHHHHHHHHHHHHHHHHHHH

Ouch and double ouch.

Ran out of time (or is that energy?)

200 sdhp
50 WB 20lb
50 sdhp
35 WB
29:50

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

200 sdhp
50 WB 20lb
50 sdhp
35 WB

29:50

Spider Chick,
Thanks for my morning chuckle!

BW=185
Age=27

Row 2K
50 Thrusters , 45 lb bar
Row 1K
35 Thrusters , 45 lb bar
Row 500 meters
20 Thrusters , 45 lb bar

24:30 mins. Today was one of those "just complete it" workouts. Forget racing the clock, just get it done, no matter what it takes.

38/m/190

subbed a 10# ball...heaviest at the gym.

2K rows ...50 wall ball
1K rows....50 wall ball
500 M rows....50 wall ball

28 minutes.

38/m/190

2K rows....50 wall ball (10# heaviest available)
1K rows....50 wall ball
500m ...50 wall ball

28 minutes

35/m/191

25:10
Had to sub a ten pound ball for a 20 because it's impossible to find a gym anywhere that has 20 pound balls. I'm going to breakdown and build my own.

Spiderchick- Nice!

what does SDHP stand for?

Brandon- I see Tony got you again.

#83 Brendan

SDHP - Sumo Deadlift High Pull

Check out the Exercises and Demos section on the site for a demo on this exercise

Cool video!

Nice job Bobbi Jo, Brandon & Jeff T!

You guys rock. Hope to see you all at another cert.

This is the perfect Papa workout!!! I move we name this Papa's Workout... Row as scripted. First set of wall ball with my 38# little boy. Second with my 28# little girl and third set with little girl in back pack and trusters with little boy. The only danger in this is that they won't let me stop..so changed it to a tickle session warm down. Time....does it really matter? :-)

Re that video: where are the bubble gum/leotard crowd in that gym?

SDHP - sets of 25

About 35 minutes.

BW 171.5

as rx'd

19:27

Paced myself on the rowing at 1:55-2:00/500m

nice post spider-chick (#71)

24 / 5'10 / 165

~18m (subbed 40lb dumbell (1) thrusters for wallball shots)

Anyone have any comments on the U of F student arrest snafu (http://youtube.com/watch?v=6bVa6jn4rpE&mode=related&search=)?

I know that this is often as much a political forum as a workout forum and I have been out of the states for some time so am interested to see if everyone else is as appalled as I am.

Putting politics aside, everyone has the right to free speech and expression and these police officers had absolutely no right to detain, arrest, nor tase this student. If something isnt done about this we should all be very worried about the protection of our own rights.

I know there are alot of police officers on this forum and have all the respect in the world for the profession when carried out the way it was meant to be. Its just unfortunate that there are some police officers out there who believe that they have more rights and power than the every day Joe.

#71 Spider Chick-

Congrats!! You did amazing, thanks for sharing your story.

and you frickin' showed those little gold's gym twit bunnies! :-) you go girl!

24/f/5'6"/154

Had trouble acquiring a medicine ball, so first set of wall balls were 25 thrusters (45lbs) followed by 25 wall balls (14 lbs). The rest were wall balls with 14 lbs.

Time: 30:38

Decided to go all out on the 2k to see how good my time was-- 8:26. Was very pleased, but pretty much wrecked for the rest of the workout.

24:16

23 yrs 165lb

Subbed 1000mtr row for 24kg high pull 100 reps
everything else as on wod.

26:30

28:54. Subbed 20lb dumbbell thrusters for wall ball.

Bleh. Back hurting on row from deadlifts yesterday.

approx. 20 minutes

subbed 45lb thruster

Spider chick #71 - hilarious. I had to bite my tounge not to laugh so loud i'd attract the attention of everyone in my cube farm.

RE: the workout...This one is going to be substitution city.

SDHP i'm assuming will be with just the 45# bar for me, then use the 45# bar again for the thrusters. If that's not a correct assumption on the SDHP someone let me know. workout won't happen till tonight after getting out of the cube farm.

#44 - As a rower long before CrossFit, I agree and disagree. Rowing for intensity is a great thing, but the C2 is such a hard master that it really does not want to share your body's limited resources with anything else. I know enough about the rower's demands versus my ability to satisy them that I would never try to put down a PR 7:09 2K then do anything else other than crawl away. I've got to pace myself by doing a 7:50 or so then try to survive the wall ball then come back for more. If Coach someday writes, "Row 2K" then the gloves come off.

And Spider Chick: I knew when I saw you up in West Chester that you were the real deal. Congrats on the great scores!

sumo deadlift high-pull. that sounds like a cryptogropher's anxiety dream. thanks bladeboy.

m/37/6ft/168

As rx'd, all sets unbroken - wow, not very often that I can say that... |:^}

Time: 23:30

Going to do this in a little bit.....should be a hoot.

Spider chick: You go! You definately nailed the description! How come I was never stationed with someone like you? I never could find anyone to workout with that wasn't addicted to aerobics!

Congrats on your AFPT!

WU
500 m row and 45# BB thrusters
WOD
21:53

35.12

subbed 200, 100, and 50 SDLHPs for rows
(though the barbell was not loaded with plates, it nevertheless appeared to be freighted with my undoing)

While doing this, I couldn't decide whether I wanted to pass out or puke first... Geez

Subbed in SDHP
29:30

27:15

Nice post Spider Chick. Have you taken on the Zone diet as well?

Spiderchick- SWEET. I wish I could get that on a bumper sticker.

Pic of the day just made my day. I love you crossfit.

31/m/225

Subbed SDHP for row and I forgot my watch. Seemed to take forever; probably around 40 minutes.

21:45

spider chick~ you give all us calloused hand ladies something to strive for! Keep setting the bar high so we can chase your scores! CONGRATS~
41/f/163#
CFWU x1
jumprope 3 min
21:10
row 2k 7:55
10#db thruster 50x
row 1k 4 min
10#db thruster 35x
row 500m
10# db thruster 20x

25:09
my time is probably off, by a lot. had to use my medicine ball which is 10LBS, i think. but i put in max effort. hope that counts.

16:43

38/f/120
22:36
14# ball
My 2 least favorite things to do... so I HAD to do it!
Thanks Coach

that video kinda turned me on..yeeeeah crossfit

Ryan 19:18
Josh 21:12

subbed sdhp
subbed thrusters

I have never seen anyone so pissed like when you throw a MB at the wall in a corporate gym. I mean we don't want to scuff the MB!

#97

Very simply, any person taking orders from any law enforcement officer should follow those orders otherwise except the situation to escalate until compliance is forced upon them. Only after the orders are completely followed to the satisfaction of the arresting officer should the "suspect" ask, "What did I do? "Why did you arrest me?". After watching the video I don’t blame what the LEOs did. They were staged right by the guy while he was in the continuing process of asking questions at the microphone. My understanding is that the guy was abusing the time limit given to each participant and asked to leave the mike but didn’t until they turned off the microphone. You can even hear a few of the other students in the auditorium applauding his removal. Depending on the crowd, that situation at Kerry's speech or whatever it was could have easily gotten riotous and from what I understand that is what the suspect is being charged with. The suspect stated something like, "Just let go and I will walk out of here." Why should anyone there believe that? The only reason any attention was drawn to the guy was because he wasn't following the rules of the Q&A session in the first place. Obviously I wasn’t there and I hate to second guess other officers but from what I saw in the video I think the police were being very conservative. As soon as the guy started to flail around I think he should have been taken to the ground and handcuffed then removed from the scene so fast there wouldn’t have been time for so much video.

Bottom line is that I have personally removed people who might have been perceived as a threat to certain situation at a particular moment but after I was given total compliance by the suspect and after the situation deescalated I used my discretion and let the suspect go with no charges. I am sure if the individual in this case reacted civilly and complied with the officer’s orders he would have been treated the same way.

Now, off to the gym!!!

I have just started crossfit and am obsessed! The workouts kick my ass!

I have just started crossfit and am obsessed! The workouts kick my butt!

Bwt: 133

As Rx'd: 19:53

Tried to keep the rowing at under 2 min/500m

All wall balls unbroken but that rower does me in whith my stumpy little legs :)

#71 Spider Chick-
Great Job! Keep up the good work.

WU-
CFWU x 2 (15 reps) w/ pushups for pullups
27 lb wallball x 15
WOD-
Row as Rx'd
Subbed 8lb wallball
Time- 27:10

I had an underwire malfunction and everytime I pulled back on the rower handle I was at first poked, then stabbed in both my inner biceps. Time suffered as a result. 8lb wallball way too light, should have stayed with the 27 lb one. Definitely time to make the 20 lb er.

Post- underwire surgery.

Kate

Decided to do heavy squats today instead but I am certainly going to do the two person straddle situps with my wife! WOW!

"WOD"
As Rx'd
Time: 21:46

37/m/185#

Subd 30# barbell thrusters for wallball

Rowing as rx'd

25:00

Great picture btw. Humpty.

Scaled WOD - recovery week in progress

35 wall ball shots
125 SDHP (45# oly bar)
20 wall ball
75 sdhp
15 wall ball
35 sdhp

This was surprisingly intense, glad I scaled it. I can only imagine doing the whole thing!

40yom/180
22:47

20:30

Substituted 45# thrusters for wallball

Quite possibly the toughest workout to date that I've done w/ you CF. I think the subs is slightly tougher than rowing. I guess I'll find out when I'm out of Afghanistan and have access to the real equipment.

33yo/m/187#s

200 SDHPs (45# BB)
50 Thrusters (25# DB)
100 SDHPs (45# BB)
35 Thrusters (25# DB)
50 SDHPs (45# BB)
25 Thrusters (25# DB)

Total Time: 46:23 @ 5300 ft. elev.

My lower back and hammies are smoked and I think I may have reached a new PR in max heart rate today. What's next?!

Yep, I am banned from wall balls at schwag Bally's...

cfwux3, wall balls & rowing
wod as rx'd-20:18
post-50 DU 1:36, amrap ring dips x3 with 30 sec rest btw 12,7,5

brandX scaling and everything subbed.

SDHP 30 lbs, 8-lb db thrusters
75 SDHP
30 thrusters
50 SDHP
20 thrusters
25 SDHP
10 thrusters

took me almost 25 min, too!

sub sdhp for row
sub 10# for wall ball all i had
time 20:20

Well this was my first ever WOD and boy was it challenging!

im 26/5'8/175lbs

had to substitute the wall ball shots with 45lb thrusters

time = 24:07
calories burnt = 458
max/ave heart rate = 195/173

#74, Spider Chick

That was a fabulous piece of writing at the end of your post. It felt like a cathartic poetry slam. I'm putting it on the wall in my classroom. Well done, with everything.

38yom/180lb

as rx'd except for used 10lb. ball due to neck fusion 10 weeks ago. time 23:03

194#

19:55 as rx'd

row 2k
50 wall ball
row 1k
35 wall ball
row 500
20 wall ball
time: 18:44

19:59

used one 25lbs DB for thrusters, kept having fuss with the foot straps

38/f/120
22:36
14# wall ball
2 of my least favorite things, so I HAD to do this one.
Thanks Coach.

Great job Brandon

BW 127, minimal warmup

Subbed SDHP 200/100/50, used 20# wallball

24:59

Oh, my kingdom for a rower...but still it's nice to have a WOD I can do at home, so that's good anyhow. Working out first thing is getting easier, but still not perfect. Anyone else have a tough time transitioning into working out right when you wake up?

46/m/195
RX'd....18:43
Nice work F.B.C

43/m/225

CFWU x 3

subbed
SDHP 200, 100, 50 with 45# barbell
Thrusters 50, 35, 20 with 45# barbell

29:31

Slightly brutal, totally enjoyable.

27M 6'1 208 lbs

no warm up

19:08 as RX'd

24.05, sub'd 2x20lb DB thruster for wallball.

About 19:00 (forgot to start watch)

Gym only has 5 kb ball.

First time on Concept rower. Tougher than it looks.

Trained at home today with no med ball so:

Rows as Rx'd
Sub Wall ball for thrusters @ 45lb

16:58

Personally I think Wall ball is harder than thrusters, certainly more time consuming so if I was translating this score today I'd estimate around the 19-20 min mark perhaps just under.

But as we all know estimates are no good got to pick that ball up and thrust that badboy. I'll try and get this in as Rx'd on a rest day and let you know.

'Pain is temporary'

I have a question for everyone. I'm pretty new to CrossFit and love it! After watching today's vid of the couples workout, I can a new way to get my wife to join me. The question is, if the workout only takes ~5 minutes, do most people consider that good enough for the day, or do they do some more stuff to get into the 15-30 minute range? Thanks in advance for the replies.

Jeff @ home 9.5 foot target for WBS
19:49

23 min as rx'd

M 34, 5'10" 185lbs
2 1/2 weeks into crossfit.. loving it...

150 SDHP (45#), 50 wall ball, 75 SDHP, 25 wall ball, 50 SDHP,15 wall ball, Time 18:36
Couldn't put arms down by side for 20 mins after...

My partner Nicole did
75 SDHP (35#),30 wall ball, 50 SDHP, 20 wall ball, 25 SDHP, 10 wall ball, time 13:16

21:12

rows as rx'd
20lb (each hand) thrusters 50/35/20

No equipment access for WOD

Tabata
Burpees 7,6,5,5,4,4,4,5
Situps 10,10,9,10,9,10,10,10
Pushups 8,9,9,8,9,8,8,8
Squats 14,14,13,11,12,12,12,10

20:40 Nearly fainted 3 times

Come on!!

As Rx'ed 24:35

M, 175, 39

as rx'd

21:29

5min rope skipping + CFWUx3

WOD as rx'd with SDHP: 23:07

31/m/210/6'5"

subbed 2x20lb dumbell thrusters for wall ball

22:43

Next time if I want to improve my time, I should row a little less hard, especially on the 2K. Did the 2K in a little over 7 mins and it took a lot out of me.

40/F/149

I tweaked my knee walking down stairs today so I opted to do press-ups (USA: push-ups) which I need to work on anyway.

2000m row (8:38), 50 press-ups
1000m row (4:25), 35 press-ups
500m row (2:07), 20 press-ups
Total: 25:05

After the first round I was almost dead so my second row was pretty pathetic. Tried to keep going though. :)

#124

The point is that no one, not even police officers, are allowed to rob someone of their constitutional rights (i.e. freedom of speech).

Secondly, this was not by any stretch of the imagination an intense or riotous situation. One 21 year old college student expressing his opinion while the rest of the auditorium remain calmly in their seats is hardly rioutous (Kerry was even in the process of answering his question). The situation really only escalated from what I could see when the police officers attempted to grab the student to haul him out of there.

Then to taser the kid after he is "partially cuffed", has 4 to 5 officers on top of him, clearly is of no threat to anyone else, and had said that he would leave the premises and to please not tase him, is just absurd.

I'm not endorsing his opinion or saying that I would have handled it in the same way, but in my point of view, this is an instance on abuse of power and excessive force and constitutional rights are something to fight for even in the face of empowered civil servants (police officers, U.S. Senators, etc).

Of to gym as well...

17:50 as rx'ed, all wall balls unbroken. Rows could have been faster, I think they were around 7:15, 3:55 and 1:54. I was pumped up for this one because I'm half decent at both exercises.

Pre-Split Snatch pratice.
Post-Dunno yet, I'm really smoked. Maybe max ring dips??

Spider Chick Rules!

#65 - jnw

I was doing some reading on max heart rates awhile back and it seems like all those formulas are just a bit to general and actually going all out for short bursts is the best way to find it. This is pretty much what you did. What I found even more interesting is that a lot of people, as they become more aerobically fit actually have a lower max heart rate since their heart is able to pump more blood per beat. Also read that your heart starts to lose efficiency above 180 bpm as it has a hard time refilling fully.

m/29/161

100 SDHP
25 Wallball with #10 medicine ball (heaviest in the gym)

13:46

I wanted to do a half-rep routine, but my back was screaming from Diane yesterday, and I've never done any of these movements before and was out of gas annoyingly quickly. Oh well.

21:18 as Rx-ed

Expected a little better but wallball went to pot with jelly legs from rowing. Even rowing wasn't that hot.

2000m in 7:05
1000m in 3:35
500m in 1:45

Diane tomorrow.

Cheers, kempie

25/m/170

27:12 as r/xd

20:56
Subbed SDHP for row:
200,100,50
Wall-ball as rx'd.
Great Workout!

46 / 175

sub'd 20# DB Thrusters for wall ball shots

22:07

24/m/145
23:20
w/12# med ball
felt good.

51 yom/209
Subbed 30 lb sdhp for rows and 30 lb thrusters for wall-balls. 24 minutes.

19 yom 178#
this was terrible

sometimes i think im overtraning when i have to work this hard to complete a workout, but looking at everyone elses times, i think im just fine

2k row
50 45# bb thrusters
1k row
35 45# bb thrusters
.5k row
20 45# bb thrusters

27:26

36M/5'10"/165#

Sub'd 45# SDHP 200-100-50.
Sub'd 40# thrusters 50-35-20.

33:40

m/38/176/67"

as rx'd except I only had access to 12# ball. I have a 20# dynamax on order! Hopefully I will get have it next time wall balls are rx'd.

tt 24.21

very slow rower

2000m 8:45
1000M 4:23
500M 2:13

Post max ring dips x 3 = 25,20,21

just did first two rounds. subbed 45# bb thrusters for wallball
24:32

M/29/190/90

WOD as rx´d.

time 21:00

Average heart reate 162.

Could have rowed the first 2K a little bit faster..

- OlliS

50/M/187

200 SDHP (45# BB)
83 WB (12# BALL)
100 SDHP (45# BB)
58 WB (12#)
50 SHHP (45# BB)
33 WB (12#)

Dang that took a lot out.

50 minutes

Great job on the AFPT Ma'am!

happy to be back on CFR after a bit of a sabatical

oops. typo there. no "r" on the CFR

27/245/78"

As Rx'ed
19:02

My length finally helped! Longer pulles on the rower and closer to the Wall Ball target than most.

29/M/6'4"/203#
As Rx'd
The queen smoked me again!
24:06

32/F/5'10"/153#
As Rx'd
That 20# dynamax ball is heavy!
22:55

m/33/175 139 days since CF, Columbus Ohio

sup 45 lbs thrusters for wall ball

27:58

42yom / 146

21:30 subbed 40# Thrusters for Wall ball otherwise as rx'd.

This one was painfull that last 500 meters was tough. Broke all Thrusters into sets of 10 and one 15 in the middle round. Should have not broken the thrusters quite so much. Rows were 8:00/4:01/2:10 which were good for me. My legs are fried.

Post - Jump Rope and Stretch

Warm Up – Did 30 minute Ab & Body Tone class which focused on core, arms, and back. Then went into gym and did 3x10 of Dips & Pull-ups (60 lb asst), 3x20 of double-unders, and 10 reps of overhead squat with the bar only.

I did yesterday's WOD since my gym is closed on Mondays.
WOD - "Diane" 21-15-9 reps of:
•225 pound Deadlift
•Handstand push-ups (My 1st time trying HSPUs so put feet over bar 44” high. I need to try full vertical next time since I had no broken sets.)
Time – 7:34

Can someone explain what 'as rx'd' means???

20:43 as rx'd - had to climb up and down a flight of stairs between rowing and wall ball shots =(

http://www.logsitall.com

Keep logging those WODs.

Spider Chick - don't it feel grand that 100%?

ncsheepdog....i didnt get the sub workout in time by the time we worked out. So we just worked arms...hadnt worked arms since you were home.

22:57
16lb wall ball

41/163/6'1"
sub'd 350 sdhp (killed)
28.05

2/3s week
pre cfwu 3x12 with rings for pushs and dips regular pulls today
post nothing but rom stuff

20 minutes with 3 even 760m rows with 25 wbs roughly 2/3s a few extra wbs

around 29min.
short achilles tendums so can't do squat-like exercises. did sitting dumbbell pushes at 10kg each hand. still trying to strech to squat.

Holy $@*! Batman!
This is only my third WOD and it kicked my a$$.
I went from 268 pds and 36.8% body fat in Feb and am now 203 and 22.6% bf using tradional weight lifting, running and diet.
I thought I was in decent shape.

Boy was I wrong!!
I did
130SDHP 35 wallballs
85 SDHP 25 wallballs
40 SDHP 15 wallballs
with frequent breaks.
Won't even post my time, but this is the hardest I have ever worked. Hoping this will take me to the next lvevl and befond.
XFit 4 Life!

23:07 as rx'ed

26y/6'5"/214

Subbed thrusters w/ 2 20lb DBs. Otherwise as rx'd.

22:54

Afterward, congratulated myself for staving off Pukie during the last round, then decided to tempt fate by running a mile up one of Seattle's steepest hills.

F-ing clown.

Spider Chick #74:

Ijust got to the office and was rapidly scanning to see what time I should expect for the WOD. Am I glad I got to your post. I'll laugh all day at that.

Word.

as rx'd, 21:55.

coach glassman, nicole c., tony b, dr. starrett, dave castro, H.E.L. kevin, from the bottom of my heart, THANK YOU. this weekend's cert was an amazing experience. i hope this doesn't sound too corny, but your warmth, humility, and total mastery of the subject at hand was deeply inspiring on both a professional and personal level. i want to be you guys when i grow up. thanks also to all the green shirts and my fellow trainees--some of the coolest, nicest, most interesting people i've ever met. plus special thanks to chaz for showing us how to do the butterfly pull-up--it's gonna take the crossfit world by storm. w00t crossfit!

Tim: as rx'ed

20 minutes

post: HSPU

Spiderchick, that rocks!!

As for the WOD video...were those last exercises "kipping buddy situps" or a practice for the Humpty Dance Crossfit Video? LOL

Did the substitute sdhp's. Did 150,50,25 and did the wall balls as rx'd. 27:00. (approx)

As rx'd
22:35

Pretty sore from yesterday!

err, "were deeply inspiring." time to re-read my strunk & white :)

24/m/168

CWFU x 1

WOD as RX'ed
25# ball (homemade)

23:48!!! I know this isn't a big deal for some but 8 months ago I couldn't run a mile without stopping. I could've gone harder, too, I know it. SWEEEET

Off to kickboxing!

25/F

subbed 13lbs wall ball except for last 20 @ 20lbs

21.08

need to improve row technique---row to times too slow for the effort I put in.

sunny #181, rx'd means "as prescribed." which is to say, executed without scaling or substitutions.

191# M
19:38

thanks dammit!

28:42

Did anyone check out the latest issue of Mens Health? I was in a waiting room and came across it.

They did an article on David Statham. He dropped 17 lbs in 6 weeks.. Guess how? Crossfit. They don't direclty mention CF but the workouts ARE crossfit. I posted in the boards, but I must have used too much punctuation.. Here is the link. It's safe. If the link doesn't work, just go to menshealth.com and there is a link in the upper right hand corner under "in this issue"

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=f35335cb1abd4110VgnVCM20000012281eac____

28/M/160#

24:14

20lb DB thrusters for wall ball

27 m 170
subbed 1 mile run for 2k row
1/2 mile run for 1k row
1/4 mile run for 500m row
wall balls as prescribed
21:50

Played a handball game. Three weeks of white flour has not made any improvements. Crossfit will give an edge further down the line though. I am sure of it.

M/44/158
As rx'd: 20:34

32 yom 240lbs
subbed 45# sdhp and 45# thruster
200 sdhp/ 50 thrusters
100 sdhp/ 35 thrusters
50 sdhp/ 20 thrusters

time 36:09

this one was tough and i hate subbing sdhp's for rowing by the way but oh well at least it is done and maybe if we are lucky it won't show up for another three years or so. ugh!!!

46/240

T=26:48

sub'd 45# thrusters for the wallball shots

Used a 4kg medicine ball because that's the biggest at the gym.

20:25

21/m/6'2"/220pds

32 yom 240lbs

subbed 45# sdhp's and 45# thrusters
200 sdhp's / 50 thrusters
100 sdhp's / 35 thrusters
50 sdhp's / 20 thrusters

This one was not fun especially when i hate subbing sdhp's for the rowing. ugh. oh well at least it is done and maybe if we are lucky it won't show up for another three years.

21:16 as Rx'ed except with a 24# WB (sand-filled basketball to 10' target).

no med balls: subbed 30# db thrusters

TIME - 29:04

42yom 182lbs

As Rx'd: 22:55.

That's kind of slow I think...took too much time between everything I guess, chalk up my hands, take a drink of water...

Post WOD: 65 Dips (19-17-13-15).
75 Inverted Rows (30-25-20).
No box jumps today, due to the leg intensive WOD.

29/M/180

50% week
100 SDHP
25 WB
50 SDHP
20 WB
25 SDHP
10 WB

13:20

m/18/bwt:155

As rx'd: 19:37

I felt like I was flying... Just not as fast as I hoped....

M/61/182
CFWUx3
The Porch:
Row 2K
35 Wall-ball 20#
Row 1K
25 Wall-ball 20#
Row 500 meters
15 Wall-ball 20#
21:31
Ring dips and ring push ups afterwards.

CFWUx3
WOD scaled to "The Porch"
Row 2K
35 20# wallball
Row 1K
25 20# wallball
Row 500m
15 20# wallball
21:31
Ring dips and ring push ups afterwards.

I am sorry, but everything about the WOD on the video is gay...the WOD itself, especially the buddy sit ups, the music, the Pukie green T-shirts. They all should be doing all the exercises at least;no one should be standing around. Notice that the weight room is totally empty except for them...

#105 (and #44) I completely agree with you on your rowing assessment. I've rowed collegiately (long ago..sigh) and agree that tempering the exertion even slightly will enable you to put up much better numbers/time for the wallball (or any other exersise that might be substituted on a future WOD). For me currently I'll probably put in an 8minute 2K. I could shave off perhaps 15-20 seconds but the extra effort would leave me doomed to crawl next to you on the mat for 5 minutes.

I'm frankly hoping an upcoming WOD will be rowing a 5k. And I agree...if there is a WOD thats a 2k....i'll put myself to the test and collapse afterwards. However the odds that I will beat my best college time are very unlikely..LOL (I'm 40 now...not 21..haha)

M/43/208
WOD as rx'd
24:10 - "Whew"
Paddy
CrossFit Tulsa

23:29.10
2000m row
20 lb dumbell thrusters x 30
1000m row
20 lb dumbell thrusters x 20
500m row
20 lb dumbell thrusters x 10

my legs were just shot after the 2000m there would've
been nothing left in me if I did 50 thrusters right out of
the gate.

23:29.10
2000m row
20 lb dumbell thrusters x 30
1000m row
20 lb dumbell thrusters x 20
500m row
20 lb dumbell thrusters x 10

my legs were just shot after the 2000m there would've
been nothing left in me if I did 50 thrusters right out of
the gate.

Only had a #40 DB. So:

#40 SDHP
#40 Thrusters

200/50
100/35
50/20

24:00

CFWU x3

22 min. Subbed 20# db thrusters for wb

1/2 week

1000, 500, and 250 m row
25, 17, and 10 wall ball shots w/ 12 lb ball (largest available)

13:23

25:46 as rx'ed, includes appx 5:30 total transitions between floors from rower on 2nd floor and basement where I did wall ball. I felt much better today, thanks to a better night's sleep and some energy "elixir" I slugged down. Probably Kool-Aid, but we likes da Kool-Aid, mon. No priors on this oldie. Thanks, Coach! BW:171 Y/A:58

Just had bilateral hernia repair a month ago, it's killing me b/c I can't do my WOD's anybody else dealt with this? Wondering how long they waited before they started back. Doc said one month and then start back slow.....I just have a mental issue with the mesh they put in their tearing or something

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Row 2K: 9:23
50 Wall-ball shots, 15lb ball: 50
Row 1K: 4:18
35 Wall-ball shots, 15lb ball: 35
Row 500 meters: 2:01
20 Wall-ball shots, 15lb ball: 25 (couldn’t remember if it was 20 or 25)
Time: 24:22
Foam roll after

27/m/187

just over 30 minutes, subbed 45# thrusters for WBs. first time on a rower, and it went suprisingly well. thrusters killed me, obviously. split into sets of 10 for most. i really need to up the intensity, b/c i always feel like i left something out there.

Ran 2 miles at 15:50

biked 1 mile
50 x 2x20lb dumbell thrusters
biked .5 mile
30 x 2x20lb dumbell thrusters
biked .5 mile
20 x 2x20lb dumbell thrusters
8:38

25 lbs 300, 150, 75 SDHP and 50, 40, 30 shoulder press. Time was 26:47. 175 more SDHP than I needed to. Killed me and caused me to do shoulder press instead of thrusters.

M/17/180
As rx'd
21 minutes
Aw yea son, I've only been crossfitting for like a week and a half, this was the first workout i could complete as rx'd in under 25 mins! I'm loving the results. Finished up with 35 GHD Sit ups (20-15 reps) and 25 leg extensions

33/M/175

Sub SDHP #45, Thruster 45#
28:20

subed sdlhp used ez curl bar ?
subed thrusters 20lb dbl(1) ?
44:10 not more than 10-20 reps at a time but i completed all reps !

25/M/72.5Kg(ish)

18:15

Commercial gym only had a 5Kg med ball and we're still waiting on our Concept 2's - Crossfit Ireland needs some Dynamax badboys

Steve
sub 40lb thrusters
25:24

28/F/110#

what a pathetic day in the gym for me today.
I knew from the second I began my warm-up I was in trouble. couldn't even get a single pass through with a broomstick.

CFWUx2 - pull-ups and dips + handstand practice

post: 2 hour dance class

barely made it through the warm-up. then started in on the Burgener WU with a 5# bar and couldn't even do the 4-5-6 and had to stop. Tried a few SDHP's, just wasn't happening. I cannot believe I am still so sore from the 1/2 Cindy on saturday. The only other time my chest has been this sore was on my first ever WOD which happened to be Cindy 1.5 years ago. She usually wipes me out for a day or two but not like this. My chest hurt just walking downstairs, and trying to get dressed or even turn my steering wheel is a disaster! I feel like such a lame-o. Hopefully tomorrow I will be able to extend my arms out to the side. Anyone take anything when you are this sore? I've completely forgotten what to do! Alieve? Tylenol? maybe Morphine? ;-)

M/30/6'03",245/
25.16
Had to use 12 pound wall ball as that is all the gym has to offer. Any Idaho crossfitters out there?

20:15 as Rx'd

M 29 - 175# - 6'0"

Anyone in the Charlotte NC area needs to check out Coach Andy Hendel's place in Matthews - http://www.crossfitcharlotte.com/

Great location and great community feel - can't wait to move there! Thanks Andy -

Spider Chick, Shout it out, girl! I mean, Major.

#201 (Jack G) I read that article last night and thought the workout sounded strangely like Crossfit.

20:45 w/12lb ball as that's all there was.

Crossfitters, I have been struck by a terrible wave of being unmotivated all day and just wanting to lay around. I did the WOD at 7am and have been useless ever since. Someone please give me some inspiration so that I may wake up to a new happier day tomorrow.

Thanks in advance.

M/25/208#

I have a row machine but wanted to try the SDHP's for this one. All I have to say is ouch... my body hurts all over. The gym only had a 15# ball for the wall ball

200 SDHP
50 Wall Ball (15#)
100 SDHP
35 Wall Ball (15#)
50 SDHP
20 Wall Ball (15#)

28m 00s

Neil(50)

1000 mtrs row, general warm up
1200 mtrs fast / slow 100's, specific warm up

WOD

Row 2000 mtrs(7.59) + 50 WBS x 9 kgs

Row 1000 mtrs(3.59) + 35 WBS X 9 kgs

Row 500 mtrs(1.59) + 20 WBS X 9 kgs

24.50

Good session. Hard work.

Have a good one.

Neilfit

44yo/6.4/197

kind of po'd, because after my 1st 2k rowing and 1st 50 thrusters, some guy got on the only rowing machine in the gym - had to scramble to sub SDHP's and wasted a lot of time in the bargain - also subbed 25# thrusters

row 2k
50 thrusters
50 SDHP's
35 thrusters
50 SDHP's
20 thrusters

33:18 (incl possibly 5 minutes of wasted time)

40yom/160#
as Rx'd, except for the last 500m row, someone jumped in on me so I had to do the 50 upright row-sumo thing. Wall ball was a 22# basketball filled with sand. This was the first time with that weight. Here's a safety tip: don't let it hit your face. That would be bad.

25:46

40yo/77.7kg/12.4%
As rx'd 25:03, 20m walk between stations.

10 days of elk hunting in steep off trail high altitiude [11,000]. Got a good sized bull and helped pack out another. Slight strain of right outside knee after extensive side hill hiking.No other problems. Today half workout 100 sdhp, 25 20# wall ball,50-18,25-10 26:05

bw 163 age 38
20# DB thruster Sub
33:00 min

Modified CFWU x 2
5 x 45# ohs
10 x pull-up
50 x jump rope singles
10 x back-extension
10 x sit-up

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Total time = 27:22

21/m/155

Wow, I really underestimated this one. I'm still hurting from Diane yesterday, and that K-Starr workout (squats + dips) that I did two days ago.

I did this in my backyard with a 45# barbell, subbed SDHP and thrusters.

Time: 30:03

27:15

Subbed 45# thrusters for wall ball. Rowing as rx'd.

Legs were already weak from doing the 9/14 WOD yesterday (double-unders and squats). Should do better next time.

WU:400m walk @12% and CFWU x3

WOD: 25:16 - ball only 15lb - biggest at gym

Looked way easier on paper :)

-

Spider - great job! When I was in the 82d Airborne Div, I had guys in my squad that couldn't do 70 push-ups in 2 min!

subbed 350 sumos 45# otherwise as rxed.
19:53
post- tabata ab mat situps, bottom of feet touching each other, knees out to the side, hands behind head, 6 was my lowest score, that hurt.

27:02 with a 12lb ball

horrible workout! evil

19/M/165/5'9/UCSB

1K Row
50 Thrusters (45# BB)
500M Row
30 Pullups
1K Row

Time: 19:27

f/24/103

27:02 with a 12lb ball

horrible workout! evil

subbed 350 sumos
otherwise as rxed 19:53
post tabata abmat situps

Diane today with 205 DL and 65 SP: 29:52. I hurt my neck though, I think it's the shoulder presses.

Subbed 55# thrusters
Time: 23:42

Worked on knees to elbows, one-legged squats, etc after
Erin

sub'd sdhps and 10 lb med ball, don't have anything higher 24:45

Age: 32
BW: 180

Today's WOD:

20:39 (Butt to ball, 14# ball for the tosses. (No 20's available))

WOD - rx'd in 22:00

steve/51/165
as Rx'd
24:00

Patty/49
"puppies"
14:51

subbed 45# barbell Thrusters for wall ball
26:40

Starbox: Nature Coast Crossfit
Substituted Wall Ball with 25# Thrusters.
20:47

Sort of disappointed in time but I put in a good effort, particularly because I am sort of feeling low energy. 24.51 using 2x20# dbs as thrusters. First 2000m was at a 2.04 split, as was the last 500m. BW=155#

Tariq

cfwu x 3

WOD: 22:30

sub 40# bb Thrusters, broken sets

post: dips, assisted pullups, stretch

20:36 as rxed

21:29 as prescribed
34/m/183

m.34.5'9.169#.CFT=870

26:10

M/17/132

subbed SDHPs for row and subbed thrusters for wallball.

cut out the middle round, so my workout was:
200 SDHP
50 barbell thrusters
50 SDHP
15 barbell thrusters

35:40

9/18/07
M, 38y, 5'10", 169#

SDHP 45# 200r
50 Wall-ball shots, 28 pound ball
SDHP 45# 100r
35 Wall-ball shots, 28 pound ball
SDHP 45# 50r
20 Wall-ball shots, 28 pound ball

Time: 28:34

29:42
Subbed 65# Thrusters in lieu of Wall Ball

42yo/175#/m

150 Sumo Dead lift high pulls
50 wall balls

13.40

80 sumo doo hikkies
35 wall balls

26.20

CFWU x3

WOD
:20 flat

Kept the row right :02 per 500m. Lost time w/the Wall Ball shots.

Bone- Good time bro. Guess that cleanse worked. ha-ha

Get some, Go again!

44/175

As rx'ed: 20:45

All rows were under 2:00/500m average. The 2k row was 7:40.

20:48 as rx'd

21:18 as rx'd
pre: cfwu x 3
post: 50 dbl unders - 1:08 (sub 60 next time)
amrap ring dips with 30 seconds between - 14/9/7

workout better than I expected as I pushed hard to minimize the breaks btw fractions on the wallballs.

As rx'd, 21:56

no 20lb med ball; used 10lb ball and went for 12-15' wall ball shots.

24.04

Subbed 45# thrusters. 22:52. Felt awful.

Started Crossfit on Saturday.

24:44 w/ 14lb ball

M/40/160

quite a doozy

as rx'd 22:51

20.12
as Rxed
Row Splits Drag 3
2k:7.55.4 21
1k:3.59.9 21
500m:1.52.2 25

20lb Dynamax Wall Ball

subbed 40 lb thrusters

26:30

M/26/205

Subbed SDHP's for row
Subbed 25# plate thrusters for WB

24'00

26/m/170

200 sdhp
50 thrusters
100 sdhp
35 thrusters
50 sdhp
20 thrusters

all w/ 45# oly bar

41:38

#74, You ROCK! Loved the speech at the end!!!!

Nicole: sub'd 14lb wall ball
28:57

M/36/169
Subb'ed rep's for meters; the old C2 at my gym has no display. Did 10 extra reps to try and cover the amount of meters required.(assuming one stroke would cover around one meter)
210reps
50 wallballs
110reps
35 wallballs
60reps
20 wallballs
19:10

27 m 225ish

dear lord, may th