Great...I did 95# thrusters today.

And you shall do them again tomorrow! =0

this could be fun... especially after doing 120 pullups and 120 dips today in 13:27. i fell behind this weekend.

Sweet, I keep getting lucky with these 'Firehall Friendly' WOD's!

Could someone please explain the "Bear" workout video for me? Do we go through the sequence 7 times for one round, up the weight and do it again for 5 rounds total?

Way to go Lisa. Great press.

John #4
Yes. There are several variations, but that's the one used in the video. You have 5 rounds to discover how much weight can you handle for 7 repetitions of the sequence (power clean, front squat, push press, back squat, push press) without resting on the ground.

respect the bear and all it's forms.....nice job by those 3 crossfitters

The Bear! Would that be useful as a way fast cardio type workout if the weight was scaled a little? Have you used it that way before? Am I crazy for asking?

The Bear! Would that be useful as a way fast cardio type workout if the weight was scaled a little? Have you used it that way before? Am I crazy for asking?

This will be my first time trying CrossFit. A couple of my colleagues have done it and love it. I am a BFL graduate and want to try this. My concern is that I have knee issues. Are there a lot of alternative exercising for some of the higher impact stuff that may irritate my knees?

This looks like one that sounds easier than it actually is, looking forward to it.

Think this is going to make me very sore.

I'm an avid crossfitter, addicted to the WOD's .. blah blah blah jargon jargon jargon (to save time, I love this shit, period).

Coach,

I was wondering what your thoughts were about Crossfit getting bigger and more nationally recognized. As a community I see as serving sort of a niche group of athletes, where would you like Crossfit to be at in a year from now? 5 years from now? 10 years from now? Would you like to see recognition continuing to expand and more affiliates popping up around the country? (I can see you laughing all the way to the bank) ... but honestly, is there a point when you might see it becoming too "commercialized" in the future? I know this is way down the road, but some things are meant to have a fine line drawn between us Elitists, or Crossfitters (Hamiltonian reference), and the asses, the Globogymers (for lack of a better analogy). Hell, I love when people start up Crossfit and I thoroughly enjoy getting others hooked, but what if one day everyone and their mom was Crossfitting at the local gym. So I ask: What a wonderful world? ... or careful what you wish for?

Thanks.

cool song tony.

Anyone know the artist/title information for the Sweet Emotion remix at the beginning?

As For the workout, I'm really starting to see some improvement in my leg-centric excercises. Bring it.

Great vid - you One World guys are hardcore and very well represented by some great athletes. Congrats

This looks like a good one! I was glad of the rest day, which came after Sunday's 20 mile run/walk prep for a marathon in October. I have to say, this is another place where CrossFit definitely helps; no sore muscles or joints after 24 hours, just one blister on one foot.

Gor, I used to have lots of knee issues, but none since I took up CrossFit 1.5 years ago. Even with all the running this summer for the marathon training, I've had no knee problems during the last 4 months, except for a temporary touch of tendinitis after 17 miles of hills (which is understandable!), so all the squats etc. have definitely helped, not hurt them.

Probably go with 20kg (44lbs) for this one in the morning, and I'm sure there will be sore muscles afterwards!

Cynthia, F/45/160

Just finished @ 20:25 as posted. Man I'm out of shape. Great workout

Cynthiaj. I wish it was just tendinitis I had to worry about.

I had ACL surgery in 88 and its caught up with me now. Running short distances is fine, but long distances and my left knees swells to twice its normal size. Biking works well for me. Is it cool to replace running with biking?

Great work to all of you in the video. Freddy, nice finish at 150!

Whenever I want to suffer, I do a WOD with the Bear Complex in it - I love it! The complex I do (from Brand X) has a couple additional moves in it. For those of you who like a hard workout, below are a couple more Bear Complex WOD's I created. Enjoy!

"URSA MAJOR"
3 Rounds

-5 Bear Complex (95 Lbs)
- 10 Bench Press (Bodyweight)
- 15 DB Deadlifts (90 Lb DB’s)
- 20 Windshield Wipers (95 Lbs-Lying on ground)

* Bear Complex(a la Brand X)= Full clean-thruster-lunge left leg-lunge right leg-back squat-thruster = 1 rep

"KODIAK"

3 rounds
-10 Bear Complex (95)
-12 Pull ups
-15 Dips

(Bear Complex: full squat clean-thruster-lunge left-lunge right-back squat-thruster = 1 rep)

Ryan #8,
Yes, some trainers at CFSC prescribe it with a fixed weight (usually 95lbs for men) with runs and/or pullups added, scored 5 rounds for time. You wouldn't have the requirement then of no resting on the ground. There are endless variations.

The bear looks fierce... I got to try this one on my friends.
SDHP are my favorite CF food.
Thrusters... not so much.

The "Bear" looks like a great routine. It would be nice to see it pop up in a WOD sometime.

Congrats on the local news station, CF SD!!

This is going to be awesome, can't wait to get out of work.

This looks like 150 reps of hell, I like it :)

comment #10 The more that you do the stronger that you'll get, Knee wise. Been there, living ACL/MCL replacement. As a Paramedic/firefighter and doing crossfit workouts, I can tell you--crossfit will strengthen all accessory knee muscles. For symptomatic pain I use EFA's fish oils with MSM/glucosamine and water++++. NSAID (Advil)are gutkillers. good luck.
cc

24:30

viva la revolution

CFWU 2x

time as rex'd 28.46 :S

25/M/73Kg

Ouch, just ouch
19:26 as Rx'd

Colm
-It hurts to type

When you do the sumo deadlift high pulls do you continue to pull the bar up towards your chin after the initial deadlift, or do you just get to the top of your deadlift and flex back (a la the demo video)?

Is the only difference foot positioning?

Re #8 Ryan

I sometimes do a similar exercise to the Bear called the Stallion.

It's an exercise put together for high total power output over a few minutes, thus aiming for a tremendous stimuli for developing the heart and conditioning the whole body functionally.

To achieve this it consists of full body movements. The movements primarily use large muscles. The movements are fluid to minimize time per cycle. There are multiple movements to so that muscular fatigue will not prematurely detract from the power output. The movements move a lot of mass over a long vertical distance.

The movements are also functional and with minimal demands for space and equipment, any old plateloaded dumbbell will do.

Putting these principles together I combined what i believe would be called the narrow grip highpullsnatch and thruster into a cycle and called this the Stallion, because of the extreme cardiac output of running horses.

The Stallion also has a handy formula for calculating power output as a guidance for improvement and whether to increase or decrease weight. Based on power output data I initially made a rule of thumb that the weights used should be between 5 and 25 kg with an aim to hold 12-15 cycles per minute for 3-4 minutes. Having looked at crossfit since, maybe there are crossfitters who can go heavier without loosing power output.

23:15 as rx'd
Sets Broken:
15 SDHP
3x5 Thrusters
10,5 SDHP
8,7 Thrusters
15 SDHP
3x5 Thrusters
15 SDHP
8,7 Thrusters
10, 5 SDHP
8,7 Thrusters

Re # 29 Myself
If anyone is interested just mail me; formula, video, or other questions.

Scaled did 3 rounds with 40kg/90lbs

9 Minutes. Last few Thrusters were killer.

BEEN DYING TO HIT THE GYM ALL DAY! THIS W/O LOOKS FUN. IS ANYONE ELSE EXCITED ABOUT THE CROSSFIT OKINAWA SEMINAR?

I did a similar one to this the other day.
95lb PP- #15
95lb SDHP- #15
95 pushups
95 air squats
3 rounds for time

Was a killer!

31/m/219
As prescribed 23:10. Could"ve been faster--Pukie almost came out to play a couple times.

www.myspace.com/gummobaldwin

43/m/153#
13:06 using 75#

25/m/175

CFWU 3x15

17:42 as Rx'd
Thrusters were broken, it's hard to breath doing those. Haha.

18:39 using girl weight of 65# (bw=127). I was having flashbacks to the wod last week that involved a SDLHP sub for rowing...

Stoguy #31,

Our efforts at CrossFit are built entirely around the stimulus and adaptation you're seeking in your "Stallion". To date no non-CrossFitters have been able to match the mid-range power of our best.

Take a swipe at today's fare and see what you get. Welcome home.

The .mov link pulls up the .wmv file instead :o

awesome vid on Fox news. But just for the record the girl she pointed out was doing a DB Clean without full extension to a Push Press not a clean and jerk. Just being picky.

NN NN NN

Scaled to sets of 10
All sets broken
21:00

Scaled to 30 kg.

13:59

All sets except the first SDHP broken. Very tough.

22-3 minutes (didnt have a stopwatch)

you can copy the .wmv link and change it to .mov

the file is there, just the link is wrong

cheers, great video!!

18:43 with 30kg

Great job Norma!

23/m/6'4"/205
21:15
Holy Crap, it took me about half an hour to recover.
Broke it up into 5's then 3's at the very end.
Lets go ahead and put this one back at the bottom of the stack.

Question for Crossfitters: I've read that upright rows cause the slow development of shoulder impingement, and that it is so gradual and painless during its onset, you don't realize it has happened until it is too late, at which point it can be very painful. Does anyone know any more about this topic and whether the end portion of the Sumo deadlift high-pull is any different from any upright row in this regard?

Did as required.

16:18
Think I might hurl.

Lisa- Wow, great job. You may have a future in broadcasting.

Eddie & Lisa- Keep up the great work! You uys are truely aswesome.

#47
The motion at the top of a SDLHP is identical to an upright row, except the High Pull is a power movement not a strict movement like the Upright Row. The goal with the SDLHP is to generate power from the lumbar, legs and hips, kind of like kipping pull ups versus strict pull ups. My personal opinion is that the SDLHP places significantly less stress on the shoulder girdle simply because of where the power is generated. I hope this helps. Just remember, any time you are moving weights you're at risk for injury. Just pay close attention to your form and loads and you should be fine, stick with it!!

As Rx'd 21:03.

First scaled WoD 20/M/155
10:18 @ 45#

I think I need to up the weight, still kicked my @$% though

OOps, I meant #50

33/M/175

As Rx'd:
20:09

M/39/185

As rx'd: 18 mins.

That said, part way through the third set, I think I convinced myself I was part way through the fourth set. Looking at the times posted by some pretty tough CrossFitters, it's pretty safe to say I skipped a set. Add another 4:50 to my time (the average for the first four sets), and you get a more accurate 22:50.

More better faster

This was harder that it looked! As rxd 12:41

Thats minutes and seconds - not hours and minutes!

37yr old m
As Rx'd
12:15

Failed.

After the warmup, 80 minutes of muscle-ups on Sunday suddenly caught up with me. Arms wouldn't work. Gave up for the first time.

Great press coverage for Crossfit. Congrats Lisa, Eddie and the team at CF SD.

Tony

Clearly, the Fox6 Camera-man hasn't worked out before

6'5" 215

Glad I am not the only one who thought this was a beast. Scaled down by 20# in the middle, and still had to break up the sets.

22:02

Stayed up all night playing Halo 3 =) Anyways...

First set: 95#
Second set: 85#
Third, fourth, and fifth sets: 75#

24:59

95# always looks way easier than it actually is....im learning to fear 95# haha

oh yeah, i was at RIT's gym yesterday and someone came up to me asking me questions about CrossFit. If that was you I was trying to bang out my 120 PU and 40 Ring dips for time so i think i told you to hang on for a sec but you wound up leaving! if you are reading this shoot me an email (csalvato@gmail.com) and we can talk more about it!

sorry that this post is so esoteric ;)

bklyn

M/150lbs

i about died 30.13

took alot of breaks i feel like crap today

bw 170

17:54 as rx'd

Mark M/48 yoa/158lbs

As rx'd. 24:26. Still having trouble moving around. That was awful.

11:04 @ 65#

Next time use 75#

M/43/196

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps SUB 55 pound
95 pound Thruster, 15 reps SUB 55 pound

20:20

M 48 70" 176

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

17:17

Incredible show of strenght, stamina and fortitude. Way to go guys, great show.

m/6'/185

specific wu

WOD: 15x95lbs SDHP+THR
jumped out after 3 rounds, all sets unbroken
time: 9:15

post-WOD: Tabata pull-ups, score:4

14:34 as rxd

34/195

15:08 as rx'd

bw: 189

As rx'd: 18:22. First set in under 90 seconds, then paid for it. Need to pace myself better next time.

#50 nonathlete,
In a proper SDHP, the elbows remain higher than the hands, which are narrow. If you keep the elbows low (which would be incorrect), you finish the movement with external rotation of the shoulder. This is much weaker and more tenuous than the linear movement of the proper SDHP. Also, because the SDHP is a fast and explosive movement, the smaller and weaker shoulders are simply finishing a movement begun by the larger and stronger hips and legs. I have never heard of a shoulder injury from a properly executed SDHP.

REALLY wanted to stay in bed this morning snuggling my wife...got up at 5:15 am anyway, and man it was hard. About killed me. I subbed 3 rounds @ 95 lbs, 1 round @ 45 lbs, and I was done. Shaky afterwards for about an hour and a half. "Finished" in 15:10.

Lisa L, cool news story! You are a natural. When do you get your own morning crossfit show?

31/165
As Rx'd
Time: 13:53

23/M/162

CFWU

Scaled down the WoD, I almost there at Rx'd level!!! grrrr =P

Four rounds for time of:
75 pound Sumo deadlift high-pull, 15 reps
75 pound Thruster, 15 reps

23:08.38'

wou'ha

as Rx'd
JB 48/M/170 24:20
Rob 36/M/195 27:28
Dave 46/M/190 29:22

Well, that certainly sucked.

M/52yo/158

14:22 with 75 pounds

Started with 95, but realized that was too much for my shoulder after first round. Re-loaded with 75 and started over.

cfwu x 1

18:26 as RX'd

Not enough breakfast today, tried working intervals at 1min per 15reps, didn't work...

24/f/5'6"/151

scaled to 64 lbs (tried 74 for about 5 reps, that wasn't happening)

30:43

Sets were very broken. Sometimes just finishing (or even just showing up) counts as a win.

Had to lower the weight to 75#

19:04

I have been doing crossfit for about 4 months now and I have encouraged a few friends to check it out. Two of them after the first workout had some serious swelling issues. Their biceps swoll up really bad, they both considered going to the doctor, however they just iced and elevated. It also happened to one of their pecs as well on a different occasion. Has anyone heard of this sort thing happening and if so what it? What sort of action should be taken?

TONY - What are some of the "several variations?"

As rx'd

17:16

One World=One Piece Athletes!
Legititude.

kstar

John #86: if your friends exhibit any further symptoms -- brown- or rust-colored urine, overall weakness (aside from just the biceps), fatigue, nausea, anything, get them to the hospital. Read up on rhabdomyolysis.

M/192/90

This was a killer. If someone had offered to shoot me after the workout, I'd say yes!

And the worst: I'll do he WOD next time around!

27:20 as Rx'd.

31/m/220

3 weeks into CF. CFWU X 3 then had to use 75 lb on the DL and 65 on the thrusters. 5 Rounds, 17:30. Anyone else breathing heavy during this???? Followed up with a 15 min swim.

Warm Up – GA’s warm up + 3x10 pushups, dips, sit-ups, L’s, back exts, & jumping pull-ups + 3x20 double-unders.
WOD - I think I under estimated this WOD. I wanted to quit during the first set! From the first set of Thrusters, all sets were broken (10 & 5) but I finished as Rx'd 22:24. The time is slow, but this is the most pride I have felt about a WOD because I wanted to quit sooooo bad!

M/26/150

first round at 95lbs, the rest at 85lbs

26:37

19 yom 178#

scaled to 65#

18:24

felt terrible during this

All sets broken pretty much in half

Lots of rests.

22:21

Mommy?

M/47/153

Sub 65#
16:23

#86 John

i love your comment, only because it reminds me of my first CF workout. i did cindy. and i thought i worked out pretty well before, but i knew i needed more work with weights. about 3/4 of the way through my biceps were MASSIVE from doing negative pullups. the hypertrophy was ridiculous. they stayed swelled up for a few days and off course my DOMS were unreal. i am not saying this is definitely what your friends were experiencing, but its a possiblility. (so is rhabomyolysis, which is much more severe muscle breakdown that can need medical attention.)

speaking of which, coach, were there any good/interesting results from brendan's EKG study?

Rx-ed in 10:38.

Cheers, kempie

"Bear" is a great one...used to do them years ago and called them combos...to answer an earlier question, outside of a WOD like today, bears are the best cardio/strength workout I have ever come across...

First WOD in 2 weeks (since we filmed the bear). Tony B. suggested I take 2 weeks off to let my back heal up. It hadn't been right since July. Sound advice! Back is about 90% and x-rays yesterday show all is well with the spine.

What a WOD to come back to.

180/42yo

12:08 rx'd

oops, that's rhabdomyolysis! sorry for the typo!

40/m/180

as rx'd

15 min flat

Oh well well well, I'm at the hall and I had a nice long deliberate warm-up but the tones went off after I was 5 reps into my last round of high-pulls. So not happy but I think running up stairs and driving to a medical call was almost as hard because I could barely breathe. I stopped the watch at 8:55 with 25 total reps left so I would have been over 10 minutes if I had finished because I was breaking up the reps a fair bit. When I got back I started my watch, did my remaining reps and clocked in at 9:51.

This one really smoked me, I had lowwww endurance today and, had I finished straight through, should have been in the low 9 minute range...

Post-attemped a 90lb DB TGU and failed miserably.

CFWUx1
FGB practice no row 273
GRat video looking forward to doing it next week.

F/30/116lbs
WU- 3x 15 sit ups & extentions, samsons, 5 pull ups(30 assist)

5x 15-
20lb. sumo DL's
20lb. thrusters
14 mInutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I woke up with an unsettled stomach. This was horrid! I got a little dizzy after the second round and I wanted to quit after the third. But I kept thinking of Hari's muscle-up efforts the other day and pushed through.

Scaled down to 45# with lots of breaks
32:29:96

Pilar

looking good xf san diego - can't wait to visit again!

Great video, Freddy and the gang. Also way to go CFSD! Everybody wins!

I love the Bear. I came up with a version of it adding overhead squats as well. Done as AMRAP in 20min. Check out the video. It's work/family safe.
http://youtube.com/watch?v=Bz3ctuoU65g

As rx'd:
15;27
Did this one too soon after eating.
Pukie was with me the whole way.

Age:50
BW:170
19:57

As Rx'ed, 20:35.
All sets broken except the first.

this was absolutely brutal for me, and i dont know why. Probably the toughest workout i have done to date.

Here is an overhead question- has anyone ever experienced the need, almost compulsion, to find other XFitters you could work out with? It happened to me this morning- I have been going it alone for two months solid. No partner to drink the Kool aid with me, and in my extreme suffering this morning, I just wished I had someone to share my anguish. And I'm talking real pain- a tear on both hands, sucking wind at altitude I'm not used to, and the only thing I got from the rest of the people "working out" was weird looks and head shakes. Sigh.

It is a lonely road.

cfwux2.5 (3x-ss,su,be)

subbed 55lb
20:02

32yo/F/156

started with 65#on thrusters, had to drop to just the bar for the rest of the sets.

time: 30:00 exactly. whew. that was brutal and pukie tried o show his face, but it was too far to run outside and i didn't want to mess up the "purdy gym floor"

#113
"the only thing I got from the rest of the people "working out" was weird looks and head shakes. Sigh."
i feel your pain, i too wish i had someone to share this road with. hubby is deployed so i have no one to workout with....and yes, i get the looks....when they can tear their eyes away from the tv monitors playing ESPN.....

46/195
RX'd...12:56
Josh 18/145.....15:46

i have been away from the message board awhile but i am back now. i cant wait to do this one. and i will probably do bear tomorrow?

as rx'd 8:31 nice wod!

36/M/64kg

"Fran" - 4:48

First time under 5 mins. H

36/M/64kg

"Fran" - 4:48

First time under 5 mins.

Hey everyone, I have posted times and rants before but I don't think I have ever actually thanked you guys for what you do. This site is awesome and the workouts are great and, more importantly, challenging and fun. Thanks to you I'm in the best shape of my life.

Thanks again, can't wait to get my thrusters and sumo's in after work.

Take care,

Bwt: 134

As Rx'd:

15:36

The first sets were the only ones that weren't broken up :)

Am now training at www.albanycrossfit.com every weekday morning at 6 am and this morning I made up for a long overdue front squat 1RM WOD after the CFWU. Upped my PR by 20# to 225:) before failing at 235# I can't wait to try the "Sumo Thrust" tomorrow.

33 yom/6'1"/215
cfwux2
21:00 as rxd
Sets broken 10/5 after first round.

A bit disappointed, hoped to go under 19:00- I'll get it next time.

Have been posting as jp until I saw someone else with the same tag. Changing to avoid confusion.

#115 and #113 (AMLove21 and Shannon)

It takes a very special person to be a crossfitter...over the past few months i have gotten more stares and head shakes at the gym than I have ever gotten anywhere else in my entier life, ever...i have actually learned to like them! The onoly time i feel bad about it is when i am taking up more than one piece of equipment at a time, like a barbell for thrusters and a bar for pullups (and of course, the pullup bar is right between two cable lines so i am tying those up too, which pisses lots of people off)

Sometimes, i get the daring person asking me wtf im doing tho which is cool!

One more thing to add is that if you REALLY like the head shakes and dirty looks, take up Parkour. I started doing that a few weeks ago and you wouldn't believe the nasty looks, stares and headshakes you get from people walking down the street. Nevermind the fact that I just scaled a 10 foot wall in under 3 seconds or the fact that i just did a dash vault over a picnic table...i guess im just not cool enough to hang out with them ;)

bklyn

m/31/189lb

First two sets as rx'd, last three with 85lb.
23:10.

m/41/183

as rx'd @ 95lb
SDHP unbroken rnds 1-3 then 10/5, 10/5
Thrusters unbroken rnd 1 & 2, 10/5, 5/5/5, 5/5/5

17:32

15:59
girl weights, 65# for both
that was mentally the hardest wod for me yet

33/male/140lbs

As prescribed with 95 lbs thrusters and SDHP.

That was the toughest WOD for me to date. Thought about quiting after the first round. Thought about it again after the third round. Wanted to drop the weight after the fourth round. Heart rate probably touched 180-200 during that WOD.

Thanks, COACH.

24/M/195

6:52

As Rx'ed.

33/male/140lb

Forgot my time. 25:10

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
1-5's
2-5's
3-5's
4-3's
5-5's

19:28-(7.79 RPM)

Oops! Did 4 rounds, not 5. I misread the workout. Scratch that 'As Rx'ed'.

#113 ...

I'm with ya. I have done every single crossfit workout, for the past 2 months straight....
alone. I have made several attempts to involve some friends and they are having none of it.
They politely decline or make excuses etc...

So it' just me out in my garage every day.

I admire all you guys/gals who crossfit alone. No one cheering you on, no one videotaping you. No audience, no shouts of encouragement. Nothing. No shared pain, no camaraderie, none of it.
The only source of motivation is you. The mental toughness aspect of doing these kinds of workout alone is huge.
One thing I do is kinda funny, but I'll imagine that I do have an audience, and that I am being critiqued by a panel, or something like that. Corny stuff like that actually works. It's all mental baby!

M, 175, 39
as rx'd: 22:00

Anyone else have pain in the mid outer edge of their back on the negatives with the thrusters? Happens on the fist few reps then goes away.. any thoughts?

#129 Tim Hamilton

Kudos to you my friend...i know plenty a person who doesnt do xfit because they don't want to look "stupid" in front of all the globo guys...i def feel your pain on doing it alone...luckily i convinced some people to do it also, but timing and scheduling conflicts dont allow us to do it together... it really puts your self-motivation to the test and thats a cool little motivation mechanism you came up with :)

17:25
THAT WAS A GOOD ONE! WRISTS ARE SORE THOUGH...

M/35/5'8"/167

CFWU x 2

As rx'd 25:50.

95lbs is at the top of my limit for this type of workout, but willed my way through the rounds. First round straight through, then broke rounds 2-3 into 8-7, then 5-5-5 for last two. Good form, max intensity, almost blacked-out twice :-)

3 solid months of CF and I'm definitely seeing the payoff. Able to do most of the WODs without any scaling in weight (Power/Strength), breaking up rounds less with higher rep counts (Stamina/Endurance), seeing better form/PRs in Olympic lifts (Speed/Flexibility/Coordination/Balance) and have put on 10 lbs, mostly muscle.

I am an all around better athlete, tearing up my 30+ flag football and basketball leagues.

I'm drinking the Kool-Aid and asking for seconds, this is the best program I've done in 35 years as a volunteer fire fighter, collegiate and all-military rugby player, USMC officer, amateur boxer, and fitness enthusiast.

43yo/M/200lb

14:28 as Rx'ed. Extremely challenging. I never knew 95# could weigh so much. Thrusters are my weakness. I can do pullups all day (41 is my max), but thrusters just crush me.

Anyone have comments on how to improve thrusters besides doing thrusters?

F/32/140lbs

17:13
Scaled to very girlie 40lbs (50 was being used, back still recovering from doing "Michael" on Saturday.)
Thrusters 4/5 sets broken
SDHP 1/5 sets broken
Only my 2nd WOD. My friends think I'm nuts.

Can someone explain to me how to do the SDHP? I see 6 reps in the video, 4 of one type and 2 of another. One involves a back flex and the other involves an upright row. Is the SDHP all six of these at one rep?

Been having a lousy, lackluster week. Decided on this one I was going hard, period. Finished three rounds in 15:10 then tanked and stopped; pretty poor, but I did push it, so I'm happy. Thrusters are my arch-rival.

Wow... Tough one today:

Just me today; did my first set with 95 lbs and had to go down to 65 lbs for the rest. All sets unbroken except for the first one:

18:40

that was stupid.

as rx'd 21:32. weak. i assume that i would have shaved a couple of minutes off if i had a motivator with me but that's still no excuse. i've had great days when working alone.

thrusters really are my weak point. i'm fairly new to them but i would imagine that it's one of those exercises that improves over time. am i correct on this?

#113, 115 - felt like that for a while. goin it alone in a big box gym, searchin other faces, looking for a spark of connection that would lead to forging a workout partnership. wanted to have at least one other soul to share this great CrossFit stuff with. but i had never had or found a workout partner for the weight training/stairclimbing routine i wuz doing before. so i resigned to thinking that y should my lonesomeness change just cuz now i have a new awesome fitness pursuit

but it did. i luv CrossFit, and luv talkin about it, to anyone who shows even fleeting interest. the few curious folks in the gym who query in the middle of a WOD and then have to decipher my 3 or 4 broken-by-gasping-for-air sentences don't get an initial view of how great this stuff is. but my friends, my bball teammates, my family, my baristas at Starbucks; they are regularly exposed to this lil gymrat goin "CrossFit is so awesome! " and before long 1, 2, 3, 4 of them started tryin it out. and now i meet up with at least one or two of my buddies 5 times a week to go hard and get some. share it, especially with those u spend time with anyways. cuz somebody's bound to take u up, try it, and stick with it! :-)

WU: 500m row and CFWUx3 w/bar MU practice included.

WOD: 28:52 as RX'd. Not happy about the time, but I kept really good form through the whole thing. Was much more taxing than I had expected.

It doesn't get easier haha

Thanks,

scaled down 85#
23:36

7:45 ate my lunch!!!

RLTW

m/33/175 146 days since CF, Columbus Ohio

as rx'ed

32:31

I will now except the award for worst time posted on this WOD. Thank you, thank you very much.

45/m/186/5'11"

as req'd

15:30

45/m/186/5'11

as req'd

15:30

41yo/f/163#
swam 2400 workout all strokes, improvement all 100 free were below 1:50
then...did WOD...not such a great idea I think
scaled SDHP 65#
thrusters 45#
last 2 rounds broke up into 5's with 3 breaths break
11:58
my leg wouldn't stop shaking at one point even after putting the weight down

Wondering, is there a quality parkour site, something on caliber with this one, that I can reference as to starting a little parkour with my crossfit? San Diego is too nice to not go outside and jump on/over/through things. I am a lot bigger now than I was 20 years ago but it reminds me of the stuff I used to do with friends at UCSD in '88.

5min rope skipping + CFWUx3 (broomstick snatch for ohs)

WOD as rx'd: 26:05

Went to hell and back on this one...

Any input, comment, suggestions welcome~
I have a background in CPT, group exercise including military unit training, recently got level I cert at Quantico. A neighbor friend who works at globo I go to, runs our local tri club and asked me if I would host a CF clinic for the tri club to expose what I do and offerservices for winter season training for triathletes. I sure want to but wondering do I approach the globo to offer CF training? End goal is to become a CF affiliate. I'm building my CF home gym and it is limited with PU bar, rings, paralletes, 1 kettlebell. Any and all input appreciated~
Lisa Q

43yr/235/M

14:10 as rx'd

Ouch. Couldn't lift my water bottle to drink it for a good five minutes after my vision returned. Gym manager gave me a '10' for my imitation of a goldfish gasping on the floor.

cheers,

Chef

.

There was a post on crossfit about 2 months ago with a "crossfit creed." It was an outstanding paragraph about intensity and warrior ethos. Anyone know where that is?

#14,,,did you get the name of that remix? Kinda liked that one. what is it?

m/43/225

CFWU x 3

WOD as Rx'd: 18:39

I agree OPT Mommy, that was easily the hardest WOD both physically and especially mentally.
21:49 as rx'd
46 y/o male - 154#
I'm still shaking some 30 minutes later...

13:26 as rx'd

60# thrusters
95# SDLHP

A dismal 25:16

Any crossfitters in Cedar Falls, IA let me know. I just moved here.

Awesome work OPT mommy! You're my new hero for today, as are Norma and MaryAnn.

Did CFWUx1, bear complex w/ bar, snatch practice. BW 127

19:40 with 65#...felt heavier today:) Thrusters are one of my worst exercises, which is odd considering I love wall ball. So are SDHP so I guess this WOD is perfect for working the weaknesses.

I feel all of you who work out alone/in a big box...I try to do as many of the WODs as possible outside/around the house with what equipment I have (pullup bar, wall ball, adjustable DBs, jumprope, abmat, street to run on) and I'm used to the looks from the neighbors. Otherwise, I'm stuck at the tiny box gym in town, but at least they have four barbells (though no bumpers). I do wish I could convert someone to try it with me, but I gain a lot of strength by pushing through on my own motivation. I have found that this increased mental toughness really helps me in climbing (both routes and peaks) where there is also nobody else to push me but myself. Anyhow, keep on at it!

Deirdre: 18:06 @ 45lbs.
Nick: 22.06 as rx'd
Neal: 15.32 as rx'd
Mike: 22.34 @ 75lbs.

Question regarding hamstring tightness:

While doing the workout after about the first 10 reps of squatting at/below parallel my hamstrings tighten up (as they always do). It isn't too painful, but it doesn't feel right. Therefore, I generally continue the workout without squatting as low as I should.

I do the same warmup that is featured in the clip on the website. I also jog 800m and stretch my hamstrings quite a bit.

Any advice would help...perhaps a stretch that I should be doing? Thanks.

Bear WOD... Only way to wake up in the morning! =)

37/m/185

as rx'd 34:35

This isn't that easy when your gym doesn't have bumper weights and gets pissed when you drop the iron ones.

As RXed, 16:58. Followed by 3x25 GHD Situps and 500m row (131.5). Water Polo practice is going to hurt

280#/44 yom

Three rounds only in 10 minutes. Still recovering from a bad cold.

3 rounds-15:04

After Grace on Friday, my shoulder blew up so I took the weekend off. Expecting 100% today, I was surprise that I had zero intesity and my lower back was extremely tight and sore (from 30 hours of studying this past weekend). Couldn't get past 3 rounds with lowered weight. That's my story.

18:31

as Rx'ed. (Took every ounce of grit I had not to quit after round 4. Ouch...)

35/M/177/6'

Scaled to 85#

21:18

32/M/220
95# SDLHP + 45# thrusters due to bad knee
15:30
Tougher than it looks on paper

VVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVV

95lb.

time 26:50

VVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVV

16:16 as Rx'd the thrusters prove brutal

#143 Angelo

YES! Jessy Woody and Mark Tworow run a crossfit facility in maryland just outside of DC and have a site that is GREAT for parkour!

www.americanparkour.com

Go to the forums and you can meet other traceurs in your area (there are forums separated by region). They also have xfit workouts that are specifically geared toward parkour (Under fitness tab on the left go to WOD).

Also, for parkour basics, check out www.urbanfreeflow.com/fundamentals/fundamentals.html At the least that will give you the name of a bunch of techniques that you can look up on youtube (although their videos are pretty good, too!)

if you have any other parkour questions on getting started, ill be around all day ;)

42yom / 146

19:26 as rx'd

Post - GHD situps

As Rx'd ... 19:45
Round 1 - 2:49
Round 2 - 3:46
Round 3 - 4:08
Round 4 - 4:01
Round 5 - 4:58

...almost passed out!

I'm doing a 1/2 volume week, so I did the workout with just a 45# bar - 7:56, without putting the bar down once.
34/m/183

My first WOD and post. I am way below crossfit standards. 3 sets @ 16:30 95# Sumo DL and 95# Thrusters 15 reps. All journeys begin with the first step.

36/m/235#

Lots of gasping for air!

45# SDHP
25# (DB) Thruster

All sets unbroken, time: 14:32

A little bit afraid to up the weight on thrusters. Form gets a bit crazy - I feel like I might hurt my back. Suggestions?

14:00 as rx'd. Done after making up the 30 MU workout from Sunday, I was wasted. Next time sub 10...

20:40 and my left went numb. It kept doing that since sunday, any suggestions as to what i should do?

Hi to everyone from Hungary!
This is my first time posting, been lurking around for a few months, and finally decided to share my results, so here it comes:

22/M/190(86kg)/6'1(186cm)
18:05 as Rx'd.

After first round sets were broken to 8/7. Looked way easier on the screen :D.

85 lbs except first round at 95 lbs

Thruster sets broken up 10/5
21:00

m/27/235
havent been able to do the wods as req for two weeks because of an injury on the fire ground, so since this was my first day back i had to mod it a little......i almost forgot how awsome these workouts make to feel after you finish them and feel like to accomp something
5 rounds
used req weight of 95#
5 rounds of ten reps
11:30

m/18/bwt:155

as rx'd: 19:53

everything broken, including my body. goal is sub 16 next time

bw 70kg

cfwu x1

scaled to 20kg = 13:12

46/240

19:33, as rx'd

M/35/155 lbs

CFWU x 3 (12 reps)

WOD as RX'd
All sets broken (down to 5's)
24:48

Incredibly hard workout. Get some.

45# = 17:59, last set and a 1/2 were UGLY, but I did it.

Only did three rounds at 75#. 10.59
Thrusters are brutal...

36/f/132#/67"

14:44
45# I could have done more weight, but I am waiting on bumpers to add to my bar. Still a tough wod.

Neil(50) & Ellie(52)

Neil

1000 mtr row general w/u
1000 mtr row of fast slow 100's increasing the pace with each fast 100.

Burgener w/u + practice movements

5 rounds, increasing weight each round.

Power clean x 7
Front squat x 7
Push press x 7
Back squat x 7
Back push press x 7

30 kg: 35 kg: 40 kg: 45 kg: 50 kg

Very hard work. Real gut buster of a session.

Ellie

5 min x/trainer

CFWU x 2

Practice movements

15 SDHP x 20 kg
15 Thrusters x 20 kg

18.01

Have a good one.

Neilfit

24/m/145
scaled to 65# thrusters, 65# SDHP
16:26
Felt pukey's presence, but did not meet him
Tough one

"Bored and lonely in my workouts and my gym I stumbled upon Crossfit..."

This is how I introduced myself to the Crossfit community 21 months ago. I occasionally check in with Bill, Paul, and Nancy at CF Cleveland for a Saturday in the park, but otherwise my WOD's are solitary affairs in a corner of an upscale health club. BUT, since finding Crossfit and the Crossfit community I am no longer bored or lonely. Each day in the gym each one of you is right there with me, doing the WOD, suffering, striving, extending your limits. My computer is just another part of the gym, the area where we convene to commiserate and congratulate. And Coach is there to help each one of us through the resources here at CF Main.

Alone unfortunately, but lonely? Not anymore. I'll take this opportunity to once again thank Coach and Lauren for setting the table here at Crossfit, and to thank each of you for saving me a seat.

D.

26:58 for the following cobbled together WOD, inspired by the Bear video: 5 x(7 x 95# power clean, 95# front squat, #95 press, #95 back squat, #95 press). I had some minor discomfort in one of my deltoids which made sumo dlhp's a bad idea so I did the Bear as a metcon. I had real trouble getting the bar up from behind my head for the second group of presses so I used a power rack and did both groups of presses from the front rack position. Thanks to Tony B for the suggestion, posted earlier, and, as always, thanks Coach! BW:171, Y/A:58

16yom 155lbs 5'8

I did this as rx'd except i changed the weight from 95lbs to 85lbs for thrusters and high-pulls because i don't want to be too tired for soccer practice tonight.

I did all the high-pulls in sets of 5
I did the thrusters in sets of 8 and then 7 but the last round i did sets of 5

21:10
my traps will be sore tomorrow for sure

25:28 as rx'd
Thought maybe 20 minutes at beginning but by fourth round I was smoked

First set at 95# the rest were at 75#. Time 14:14

Used 65 lbs
25:45

Great workout

36 yom, 175
19:25 first set @ 95, the rest @ 75 lbs due to back issues.

Intent

I agree this was a major mental work-out. Once I started breaking sets it was like a cancer and I had to keep breaking and the breaks kept getting longer and longer. I had to really fight to get myself back to the bar to complete this one. It was quite the challenge. Good work on your part we seem to always be in the same ballpark.

Mike

#153, EnDeR,

Even if you do have the slowest posted time, (1) you did it as RX'd (you certainly would have had a much faster time had you chosen to use less weight); and (2) you did it, something more than 99.99% of the population can't say. And next time, you'll do it faster.

17yo- male- 170/175- 3months xfit xperience-

17:50 (scaled to 80lbs)...

ive been getting better but good times as rx'd are still ussusally rare for me.

someone please tell me if thats a good time for my situation..?

-Marty

26/F/115

Five rounds for time of:

35# Kettlebell high-pull, 15 reps
55# Thruster, 15 reps

15:16

29/M/6'4"/201#
Not a good day, AGAIN! I have a choice, rest for 2 or 3 weeks and get better, or try my best to deal with this hip issue and miss my WOD's that I love so much :(
Any thoughts?

32/F/5'10"/153#
Female-scaled rx to 65#
10:46
Got the first set of each exercise unbroken, but had to divide the remaining sets of 15 into 8/7. I don't think I've ever felt my heart trying to jump out of my chest so bad during a workout - that was intense!

44/M/185
TIME: 14:33

AS RX'D AT 95 POUNDS. TOOK 4 TO 5 MIN. REST BETWEEN ROUNDS.

HARD WORK. FELT LIKE I WAS FLOATING AFTER THE LAST ROUND. MAGIC CARPET RIDE!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

23yr/200lbs/m

16:45 as rx'd, and wow, did that one hurt.

yesterday's effort:
max reps of
pushups 36
squats 64 (PR)
pullups 24 (PR)
GHD situps 24
1.5p KB swing 45 (PR)
back ext. 27

wanted some fresh benchmarks, today I started the "master cleanse". I'll re-test those benchmarks at day 5, day 10 (final day), and day 15 (post-fast). Just curious.

Today's effort: 90min Bikram's yoga. It's been two years since I did yoga. that stuff is not easy.

Looking forward to today's WOD and the Bear for another day.

39.5 yom/195

28:00mns

tough stuff

#11, Gor, I am currently having knee issues (tweaked my right one backpacking) and I have a permanent issue with a hip. But with Crossfit there are so many alternatives that you never have to miss a w/o. I always sub rowing for running due to my hip, but do not feel I'm missing anything fitness wise. Right now (today in fact, due to my pinching knee) I just do another standard Crossfit WOD or make one up. I'm thinking I'll do 5 rounds of 400 meter row, 10 ring dips, and 30 pushups. This is one of the strenghts of Crossfit, total adaptability. So I hope you stick with it and welcome...

14:12 as rx'd

CFWU .5
Rx'd - too many breaks, approx 24 mins by gym clock.
After couple of weeks off - this felt like a welcome return. Bad ass wod! Look fwd to it coming round again.

Gym was empty - except for my son who was finishing a silver surfer graphic novel. On fourth round he'd finished and started imitating my breathing - first wod where I apparently was doing a good imitation of a monkey.

32:00

Failed on the last set of thrusters. My lower back was on fire.

Age 35
BW 149#

As rx'd:

17:42

Brand x's scaled wod

3 rounds for time:
15 sdhp, 45lbs
15 thrusters, 45lbs

9:06

killer workout

26/M/169/5'9"

I bit off more than I could chew! 75lbs would have been a better fit for today. Scaled to 3 rounds instead of 5.

3 rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

9:50

46/m/160

5 rounds @ 65lbs.

First 2 sets 15 reps
Last 3 sets sets of 7/8 reps.

Need to improve form on SDHP (first time attempting)

21:24

M/34/187/6'

as Rxed
19:14

that was too much. I was really gassed at the end of the WO.

robin

33M / 185# / WOD #172 / CFT 825

CFWU

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

24:55.......ouch

I have been a weightlifter for over 10 years...I just did thet wod with the 45lb bar and increased it up to 65lb...I have met my match and will be converting to crossfit from here on out! Thank you Crossfit!!

scaled weight to 75# after 1st round ouch 18:25. CFSD nice press can't wait to see you in Oct.

26y/6'5"/214lbs

23:49 as rx'd. This one completely sucked the wind out of me.

"Work it harder, make it better
Do it faster, makes us stronger."

39m/72/175
Started at rx weight, scaled down in 2d set to 85, then to 75 for last three rounds.
13:43

44/175

As rx'ed @ 95lbs: 14:35.

41/m/205#

WOD as Rx'd

17:10

just about puked on this one. Form got a liitle loose last set

CFWU x3
Wod - only 3 rounds. Should have scaled down or modified w/u. 18 min.

16:48

90 Lbs.

29:32

Ouch.

Hail to the beautiful she-beast, Dammit, and your interview was great by the way. These vids are better than any blue one I ever rented at the corner video store. But I digress. Man x-fit is the bestest. F all the rest and their ill informed global gym mentality. When the student is ready the teacher will apeer. That's u crossfit warrior. In time u'll get more positive inquiry than head shaking from those who think they know. And u will b able to con't even to a greater degree in your capacity at helping in the expanse of our revolution. Any way just putting some of my thoughts out there in the universe. oh yeah, in re: to the hi pull ?, in add'n to the major power coming from the hip leg ext. on the SDHP, the next explosion of power comes from the traps in the form of a shrug into that top end position of the hi pull. This is better affected by elbows up (more traps), not out(more shoulders)W/ proper, true function training and scaling weights appropriately, impingement shouldn't be a problem. Didn't mean to go on so long and my cliets are here so I can't cont. w/ this rant. Until the next time.

Indeed, VIVA LA REVELUTION!!!

34/M/75kg

As Rx'd:

19 min 40 sec

scaled down to 70#

13:09

19:14
as RX'd
very difficult

What the F? I was ready to cry and puke at the end. I must be the slowest CF'er out there. Oh well. Working hard and improving.

31.27 as Rx'd

37 bw 190
as rx'd
14:27

26yo male 180lbs
3rounds for time as rx'd. Time:14:59. Extremely winded after third set. Tried to work through it but conceded...damn. finished up with ring pushups: 2x15.

about 25 mins

85 lbs instead of 95

had to break up the last 2 sets

work on squating lower and using legs more on thrusters and SDHP

35/M/191

Did today's wod after my strength workout. I planned to do 5 rounds but quickly changed my mind after the 1st round. :o

3 rounds - 10:45

32kg Kettlebell HP's on 4" blocks
16Kg Kettlebell thrusters
Broken 5 rep sets.
13:44

32, 225#

used 65# for thrusters and SDHP, otherwise as Rx'ed

22:59

46 199

as rxed 12:27

felt good today, pushed really hard
thruster mostly good need to get a little lower squat on some

Went in @ 730 this morning and totally miffed it. Didn't even clear one round. Barfed everywhere. I dunno what was wrong with me. I was pissed all day and went back to try again.

As RX'ed

5 rds. for time
95 lb. SDHPx15
95 lb. thrusterx15

18:25!!! PR by 8 minutes!

WOW
29:02 As rx'ed

the 120 pu and 120 dips really took alot out of me
I think i may be coming down with a cold as well.

Next time....

WOD as Rx'd 95pd.

33:00 Min
CFWU x 3
This one really was intense i almost threw up on multiple occastions.

5'5" 155lbs, 33yo.

Brutal... took 28 minutes. As Rxed.

m/26/195

as rxed 18:25

PR by 8 minutes!

subbed

80lbs

24:25
182/151 max ave heart rate
304 cals

lower back hurts

subbed

80lbs

24mins 25secs
182/151 max ave heart rate
304 cals

lower back hurts

19/M/167

As Rec'd:

13:24

28:33. One week doing CF.

My first cross fit workout ever. A friend turned me on to it as a challenge yesterday. I lift and run etc... so he thought I might like it. I was equipmently challenged so I used 50 lbs dumbells. Boy was that stupid! My max heartheart was 185. I am 33 I can't believe I never saw this before.

23:52... and I was totally wiped. It was six hours ago and I feel awesome on my last set I broke down to 3's. I have been pricing out bumper plates and oly set for my Garage all day. I think I am hooked.

okay the sumo deadlift demo wmv?? slightly out of focus, satanic music blaring and the dog humping something slightly off screen? Your creepin' me out man.

Raz 175#/M/35

17:24 Rx'd

Thrusters seem to hate me. I guess I need to do them more.

36M/5'10"/165#

As Rx: 18:39.

20/M/150

used 75 lbs
18:45

21'07"
I felt strong for this one and my times seem to be mid pack. I was light headed at the end though. Outstanding.

36/m/165 (1/2 work week)

3 rounds for time of:
35# SDLHP, 15 reps
35# Thruster, 15 reps
4'23

BEAR query.....

So just to clarify, in the BEAR demo posted up, the format is such that you do 5 rounds of the exercise combo...

CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

Within each round you complete 7 sets, and after each round you increase the weight such that the fifth and final round is a max effort.

Am i right?

Cheers

scaled down to 85 lbs...28:30

21/m/155

26:26 as rx'd. Felt slow today.

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

scaled to 75lb for SDLHP & Thrusters

time: 23:23

surprised myself in a good way

Thank you Coach

I'm initially an erger and later rower and thereby have long shared the CrossFit quest for power output and full body work. CrossFit applying this to more modal domains and providing a sound language to speak of various parts of fitness is very enjoyable both physically and mentally.

On a tangent to recent political topics I hope you bring CrossFit values outside the US. I'm located in Stockholm, Sweden and I'm spreading "the word".

I had planned to not train today but couldn't resist the "invitation". 13:38 as Rx'd. Thrusters broken, I never do more than 25kg so 42.5kg was tough.

as rx'd-16:57, thrusters are one of the exercises I need to work on & this one hurt bad.
I saw a 5 min. something post, wow.

Sorry it was 6:52, #134 - great work JMR.

19:48 as rx'd. I was able to finish the last set of thrusters without stopping as I was pushing for a sub 20 min time. I was hurting major afterwards. I did it on my lunch hour then came back to work in a daze.

45#
25:00 flat
thanks crossfit

Tim: ~15 minutes

pre: +20# L-pullups, muscle-up, L-dips, HSPU

the warmup wore me out.

M/20/183

as rx'd: 14.05

38/m/196#

Back after a 2 week break (1 week off to take it easy, 1 week of illness).

Scaled to 75# each, thruster & SDHP

17:06

Forgot that I turned 39 the other day, so
39/m/196#

38/m/185

As rx'd

6:51

32/5'11"/172
As rx'd 15:36.
John

Today:
65# on both
time: 14:59

then did some deadlifts

Erin

Scaled down to 65#, 20:35

Our computer has been up and down for the past few days, I guess a lot like me getting over my stomach virus.

Yesterday 9/24/2007 - no computer so posted with today's.
WOD-
Row 10 intervals, 500 m, rest 1 minute between sets, 5100 m total
Attempted Grace, but after 3 cleans, tweaked shoulder and too ill to continue.

Today-
K-
WU- Row 500 m
WOD-
subbed 65 lb round 1, 55 lbs round 2 - 5 (all rounds broken into 5's)
Time- 26:48

Felt pretty ill after rowing for the WU and J says to me, "I have 3 words for you."
I asked what they were, and he looks me in the eye and says, "3,2,1, GO."
Awesome. But I did.
Pukey got me for sure twice and round 4 and 5 left me sobbing and teary as I completed them. I got a nice hug from J afterwards though. :-)

N-
WU- Run 1.1 mile 13:55
WOD-
Subs- 45 lbs
Time- 19:56

Kate

this one whupped my butt
4rds @95#
26:18
had nothing left after 4rds
still sick but no excuse

44/76"/198

scaled to 95#/10 reps each exercise each round

22:34

29/M/180

Ran with my work's new running club today. 3-4 miles of deep woods running. Close to 30 min. I kept up with all the runaholics. Will try to make this one up during the week. Seems like the kind of core work I need.

WOD 5 rounds of 15 ea. SDHP and thrusters w/ 75#
in 14:20

Jesse, I'm not worthy...

Started with the weight scaled back to 75 lbs, made it through three rounds, then took weight off and did bar only for the last two...i have no bumpers, so those 10 pounders hitting the floor took a little out of me, plus I'm a candyass...time 18:18

34/M/170
Cincy,OH

as Rx'd 19:10
Sets were too broken, should have pushed harder. Not happy.

OOhh Rahhh..!

Oh... I feel weak and pathetic. Used a 100# kettle bell for the Sumo High Pulls other than that as rx'd; 33:22.

M/26/205

as rx'd

18'03

did five rounds w/ 65lb.
16:25
Was very sore from previous workout of 120 pullups and 120 dips.

20:43 as rx'd

Got my rings last week, been working on the dips all week so the shoulders, arms, and chest were needless to say screaming the whole way through this WOD. Good training! Giddy Up!

22/m/193

This one was a bitch! Hard, but isn't everything else in life?!?!

39' @ 95lbs

20:46 w/ 67#
Scaled down due to lack of sleep this week
(sick babies) and tender right elbow.

28/f/111#

17:47

65# for SDHP's and Thrusters

pre: modified CFWUx2 + Burgie x2
post: 2 hour dance class (don't know how my legs are going to hold up, they are still shaking!)

#81 tim_mcf-
Great job! Way to push through especially at 5:15am!

OPT Mommy: GREAT job!

also loved the video. that bear complex looks brutal, but i sure want to try it.

19.08 as rxed

Bad idea: Doing "Grace" yesterday.
Worse idea: Doing 75 thrusters & SDLHP today...

22:35 @ 85 lbs. slow and weak after yesterday.

25:18
As RX'd

22/m/173/70 inches

22:50

75# SDHP and thrusters...kinda...had to take the thurusters out midway and replace with front squats

globo jerkwad told me i couldn't do OH lifts at the lifting platform (wtf kinda sense does that make?!) and i had to move to a rack (both of which were taken) while i was halfway through my freakin workout!

28/M/5'11"/220

sumo deadlift - 5 x 15 @ 65#

thruster - 5 x 15 @ 65#

last 2 set were tough . . .

PumpPPPumpit Up..........

oh yeah ---time 20:54

as rxed 12:00 flat
1:03 first round
8:58 end of 4th round.
died last round
tough workout

Full warm-up

As Rx'd 12:10

18:27 as rx'ed.
thruster form on set 3-5 was not something I was very proud of, but I powered trough it, goal for next time would be in the 17:45 with better thruster form. range as I pushed myself pretty good and almost met pukie
31 yo/male/216 lbs/occupation: firefighter.