Holy crap, my hands are still shredded and my lats/arms are toast. This could hurt, bring it on...

Have you ever noticed that when your first through of a WOD is, "That won't be too bad..." it always sucks? Anyone?

Bring on the suck. Embrace it.

-- KK

On Saturday I attended an Olympic lifting seminar at CrossFit Marina given by Sage Burgener. What a treasure! I quickly forgot she was 17 years old as I keyed into her excellent coaching advice. Her presentation was great – a mixture of drill sergeant (I wonder where she got that from), positive reinforcement and light humor. She has a keen eye and an ability to communicate salient points to improve one’s lifts. Her parents must be quite proud!

Sage – thanks for a great learning experience and putting up with us. And a special thanks to Denise and Steve of CrossFit Marina, who always deliver a quality product.

The 25 thrusters said SUCK pretty clearly to me. Because 21 just isn't enough.

whats a sub for double unders? Dont have a rope.

26 yom 6'2" 160#

CFWUx3

DL: 225, 245, 255, 265, 275, 285, 295 PR!

I'd say the 75 95# thrusters alone could fill two WOD's for me.

it does have to look of "not too bad" on paper but i thought that the other day about the sdhp and thrusters and that had me on my back sucking wind at the end. sure this will be no different. never seen this workout before. great to have a new instrument of torture. gotta get better at the double unders.

Sweet! I just practiced DUs today. I must have felt this coming. Lots of thrusters is perfect because the DOMS in my legs from Cindy is just peaking so it will suck extra bad. How does Coach know?

why in gods name does this have to be tomorrow....my legs and lats are absolutely thrashed....damn you crossfit!!! lol.

This is a total f-you-up thruster bloated version of Fran with some du's added just to really mess me up. Anyone who thinks this looks "easy on paper" must be a monster crossfitter! Can't wait to try it though!

60 yom 5'8", 212lbs

cfwux2

dl: 135, 225, 315, 405, 405, 405, 410

Argh! The 5 rounds of 15 Thrusters that we recently had was pure evil. Hopefully my body handles these a bit better :) DOMS here I come!

Bring on the pain!

Somehow I knew I was going to regret the 75 of 95lb thrusters and SDHP's I just did.

My GEE OH KOIN brand radar must be getting tuned in...

It seems like my flexibility isn't increasing enough to do some of these lift and movements. I had been going just to the conventional 90 degrees for workouts all my life and now I'm in a lifesaving job that only going to 90 could have life threatening consequences.

I was hoping someone had some information on stretching, there's a lot of controversial information out there and I was wondering what works for you all. Thanks!

I'll see all you Petranek Fitness Crossfitters Tuesday evening. Can't wait

#12 Cory,

Get the book "Stretching" by Bob Anderson and do the routine that best fits your needs. I recommend the 'gymnastics' or 'weight training' sequences. The book states they take 8 or 7 minutes, respectively.
From my understanding, there is no solid science on the efficacy of stretching with regards to timing, meaning that it may not matter when you do it, just that you get it done.
I'd be willing to bet that if you followed the aforementioned routines 2x day consistently, your flexibility issues would quickly resolve.

Good Luck and keep us posted,

John West

Cindy’s DOMS are kicking in, as someone noticed these 95# WOD’s are pure enjoyment.

Bring it on. I think I am going to make pukie’s acquaintance again.

The volume on this workout, like the thruster/sdhp wod last week, is too high. Most people who can complete the workout will do it as prescribed, and will tear up their bodies in the process. Crossfit is supposed to be smart about its volume prescription, not excessive. You'll probably get the same stimulus at less cost if you do only two rounds.

#16 Andrew H. Meador,

From the "Start Here" section of CrossFit.com:

In any case it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity.

Don't be a knucklehead. 3..2..1...Go!

John West

Just came home from the Basic Barbell Cert in Santa Cruz and wanted to share some of the highlights.

First off, walking into the facility that has been featured on so many amazing CrossFit videos is an experience in itself; I felt like I'd stepped onto "hallowed ground"; the presence of all those people we see in the demos and WODs is almost tangible. Having Annie be the first person I encountered almost made me pinch myself, and her friendliness and easy interaction was a great welcome to the weekend.

The coaches at the cert were terrific, Rip, Lon Kilgore, and Stephanie from Wichita Falls, as well as Eva T. and Mike; the participants were all friendly, encouraging, willing to be used to illustrate both correct techniques and how to fix "flaws and common problems". There was a ton of laughter to go along with the discussion of anatomical geometry, body mechanics, the science underlying why we do what we do for each of the lifts and why "conventional wisdom" is wrong when it comes to things like deep squats being bad for knees.

The top 3 things I learned from the "hands-on" sessions doing and coaching the 5 lifts were:

1. how having a spotter "rescue" a failed bench press by scooping the bar up with "underhooks" can lead to a REALLY embarrassing nose-to-crotch experience for the lifter
2. that the nipple is NOT a reliable landmark (for a bench press)
3. how pole-dancing can help your power clean

I was apprehensive about going to a cert, given that I'm still carrying 30 extra pounds and have been training for a marathon so my lifting and met-con workouts have been erratic at best. I was concerned about feeling out of place next to the elite athletes and the people who coach CrossFitters and who run their own facilities. But I have to say that I felt completely welcomed, and I wasn't the only one who had form issues to address (which turned out to be great teaching tools for the class and launching points for some very interesting discussions). I was met with nothing but respect, encouragement, positive and very helpful feedback, and acceptance of who I was and where I was from the athletic perspective.

If worries like that are holding you back from going to a cert, don't let them stop you. You'll come back with a deeper appreciation and understanding of the subject matter, and a collection of new CrossFit friends from many different walks of life and training environments.

Thank you to all who were there (and those in Santa Cruz who gave up the facility for the weekend for us). Special thanks to Robin, Christina, Ross, Jim and Connie, for being part of the "working" portion of the weekend and giving such great coaching and support. And thanks especially to Rip, Stef and Eva for reaching into your toolboxes (which contain at LEAST 15 ways to explain and illustrate what you wanted me to do) to help me progress towards better form and technique.

Cynthia
(45-yo mom of 4, 5'4" and [in my mother's words] "pleasantly plump")

#17 John West

I know how the WOD as RX'd is supposed to be taxing for even the most elite of athletes, but what I'm saying is that almost everybody who will actually finish this workout would be better off scaling the volume down. I'm not saying it's crossfit's fault, merely that it's what actually happens every time a WOD like this one shows up.

Jeeeea! Time for pain!! Man how do I hate to love thusters!

m/19/154

#65 thrusters

25:25.

Double unders are tough, but really not an excuse for my time. Most were singles or doubles, but I got a few runs of 10 or more.

Does any one have a good substitute they can suggest for pull up. I don't have access to a pull up bar.

Thanks.

Does any one have a good substitute they can suggest for pull up? I don't have access to a pull up bar.

Thanks.

Scaled and subbed DU's (250m Row instead) due to lack of rope/knowledge at gym.

-250m Row
-25 BarBell Thrusters
-10 Pull-ups (Last 5 of each set jumping)

Time: 12 minutes

42/m/195 wod as rx'd 18:50

#18 cynthiaj-
What a great write up. Thanks for sharing your expierences. Now I know why I haven't seen you posting in a while, good luck with the marathon!

Kate

Playing catch-up.

Mary . . . 8 rounds, toes on wall HSPUs.

Missed saturdays WOD, gave Cindy a go today.

16 rounds (PR by 1)

Push-ups are by far the greatest limiter. Broken sets and pretty poor ROM on those for the last six or so rounds.

sub: Double under Fran.
21-15-9
- double unders
- thrusters 40 kg
- pull-ups
time: 13:28 min.
Have fun, Johan

16.24

280#'s/44yom

2 rounds only (still recovering from cold)

sub jumping pull ups

14 minutes

I have a question regarding the use of straps when doing deadlifts specifically, but with other exercises as well. I have heard this debated over the years many times, I frankly I understand both sides. Coming from the bodybuilding world and style of training, straps were a nessesity when doing 500 lb plus deadlifts, or lat pulldowns with 370lbs when I was just tipping the scale at 220lb. I have been doing crossfit for a while now and am looking forward to going to the L1 cert. in Cali in March. I have not used straps at all in the past 6 months. With yesterdays WOD, (which I plan on doing today) my loads would be significantly higher. Here's my question. If I use straps is it constituted as "cheating" ? I would greatly appriciate anyy and all feedback from fellow crossfitters regardsing this. Thank you very much in advance. Train hard or go home!

33/M/175
Sub'd:
Single Unders-120
95# Thrusters-25
Pull-ups-15

3 Rds: 14:58

I have not gotten the feel for DU. They're massive tuck jumps, shaking the house, I spin the rope as fast as I can and still catch my feet. Any suggestions? Thanks.

#5 Shawn,

Tuck jumps are a great sub for double under

If you have not seen the videos of Kelly Pavlik training, check them out and look at the crossfit like gym where he is working. The second video shows him flipping the tire and doing sledge work.

http://sports.espn.go.com/broadband/video/videopage?videoId=3038603&n8pe6c=3&categoryId=2491554
http://www.sherdog.net/forums/showthread.php?t=648293

M/1.71m/62kg
subbed 35lbs dumbells for 95lbs thrusters

12:47

I need to work on rope skills. DU took forever.

Happy Monday,

Kong

#25 dha
I'm sorry o say it, but SDLHP is a good sub for pull ups.

33/m/76kg
tuck jumps
30kg thrusters
gravatron level 5

time 22:42

23/M/205/6'4"
sub 24" box jumps for double unders
22:48

Thanks VAS, will give them a go.

M 48 70" 174

Three rounds for time of:
35 Double-unders SUB Tuck Jumps
95 pound Thrusters, 25 reps
15 Pull-ups

14:13

35/m/180/5'10"
sub 75 single unders for 35 doubles (uncoordinated)
45lbs bar only (hence my nickname)
alternating pull up/ chin up
22:15

Here's a link to a study showing that soccer will give you better fitness than jogging: http://www.msnbc.msn.com/id/20893097/?GT1=10450. It cites the intensity of soccer as the main reason. Looks to me that the same reasoning can be applied to CrossFit.

age=27
BW=185

As rx'd:

12:25 mins.

Great video. I wnat to go jump rope right now! Buddy Lee is an excellent coach.

Great edit/capture Tony Budding. For all you coaches out there, there's a lot more to study in this video than the technique...

Tony Blauer

BW: 165
As Rx'd
Time: 10:34

24/m/185

24:35

viva la revolution

23:11, slowed down by the pullups

A lot of literature has been published on the debate over the benefits of coffee. For a guy who needs his cup-o-joe, what do Xfitrs think?

bw 170

17:55 as rx'd

J the Bear

Are you using a mixed grip? I've found that pretty much solved grip failure problems for me. The decision whether to use straps or not is really a personal one, but I think you'll find most CF'ers do not use any artificial contrivances, like belts, wraps, straps, hooks, shirts etc...
The idea is that if you were in a real life situation, you would probably not have that luxury.
Cheers

J the bear

I would have to agree with the previous post that the use of straps does nothing for your functional strength. After all, when lifting you are only as strong as the weakest link in the chain of muscles supporting the lift. A huge latissimus is worth nothing if your hands cannot hold on to what you are pulling, at least not in the real world. For bodybuilding, where size is paramount, that is not a consideration.
good day

bw: 191

As rx'd: 19:13

cynthia #21

Thanks for sharing your experience with us! Sounds like you had a great time!

Did a 6 mile outdoor run in the rain yesterday, with a 10 block uphill portion in the middle then got home and could not stop throwing up. Sometimes I get these odd stomach aches after a run, (anyone know what it could be from?) but nothing this bad. I have no idea why I get like this after running. My entire body hurts today and stomach is a bit off, so taking a rest day.
:-( dammit, this one looks fun too.

cfwu x 1

14:35 with tuck jumps

broke thruster sets into 30sec/5 rep intervals, slowed to 45sec intervals after the midpoint.

12:45
sub box jumps

First day in the Xfit world and could not finish the third round. I'm looking forward to the future, though - Ouch!

27/245/78"

17:21 as Rx'ed

Took it a bit easy today...pretty sore and tired from the last few days.

#35 J the Bear

it always seemed to me that we should use straps simply because your grip strength will give out before your back gives out but crossfit has changed that. gotta go to the mixed grip. don't really know if it would be cheating if it's just part of your workout to get stronger but it would violate the rules for the cross fit total and not allowed in a competition.

and does anyone know where OPT has been for the last two weeks? starting to miss being crushingly humbled every day.

24/f/5'6"/153

subbed 65 lbs for the thrusters, switched to 15 lbs midway through the 2nd round. (tweaked my back)

26:49

I would advise anyone who wants to scale down the volume to read Gymjones knowledge section. You will only ever reap what you sow. I plan to go the gym now and do the WOD, and maybe even crank up the thrusters to 135. Pain is temporary - quitting lasts forever.

i was on the road this weekend staying in a hotel. i got to do Eva T's body weight workouts. much thanks to George for posting that compilation on the message boards!

Friday 9/28/07
w/u 2 x CFWU (- pullups, + pushups, supermans and chair dips)

5 rounds
30" handstands
20 air squats

handstands are getting better! got better as workout went on. could hold at least 15" by end!

Saturday 9/29/07
CFWU x 3 as above
10 rounds L-sit 10"
if you can't do (which i can't!) sit and lift feet couple inches off floor.

not great metcon or strength WOD, but fitness center in hotel was under construction and i needed the handstand/L-sit work! i think i should combo some of these WODs to get the arse-kicking CF workouts i am used to!

now i have to figure out if i want to play catch up or just jump in!

ck

Andrew H. Meador #22,
What are you talking about? Where is your evidence that this is true? Your statement as written is ludicrous. First of all, volume of work without a time component doesn't address power and intensity, which are the primary considerations in the impact of a workout. You could work slowly enough that the intensity would be mild. How could that workout be detrimental (or beneficial for that matter)? Volume and intensity correct each other. Measure the average power for a workout like Fran and compare it to that for the Filthy Fifty. The difference reflects the body's capacity at different volumes.

You may be entirely correct that you can't handle this workout at full intensity without harming yourself. But to extrapolate that to "most people" is unfounded conjecture. I appreciate that there was no malice in your statement, but there was also no basis for it either.

33/m/186#s

Finished my catch up today. Completed "Cindy":

15 reps, 5 Pull-ups, 5 Push-ups (PR)

Did it three motnhs ago and I couldn't even do 12. Plus I only did 3 Pull-up sets then too. I'm freakin stoked!

m/6'/185

specific wu

WOD as RX'd time: 17:50

1st round unbroken, big mistake, rnds 2&3 broken.

DU's performed w/imaginary rope, this is not rocket science, jump to bar height.
pu's gentle jump up w/ 2 second negative to full ROM

Three rounds for time of:
35 Double-unders (sub 75 single)
95 pound Thrusters, 25 reps
15 Jumping Pull-ups

19:10

33/m/205

Subbed tuck jumps, scaled thrusters to 65#
15:05

-round 2, 3 sub 65 lbs on thruster
-pullups done with a little jump - my feet were on the floor when my arms were fully extended)

Finished in 21:03

24/M/195

As Rx'ed.

9:06

42y/m/181cm/74kg
Started CrossFit about 4 weeks ago. Love it. thought I was in pretty good shape, but now I know better.

3x:
100 Singles
30 kg Thrusters, 25 reps (4 sets)
15 Pull-ups (3 sets)
TIME: 28 mins

37yo/M/170
17:55 as rx'd

finally can do DU!!!

37yo/m/170

17:55 as rx'd

Finally can do DU!

Modfied 3x:
30 tuck jumps
20 thrusters (20lbs)
10 pu's (40 assist)

28 minutes?! (seemed like a lot less than that looked at the clock wrong maybe?)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Hey thank you to those who responded to my question in #35. I had suspicions that straps should not be used, which is why I haven't used them for the past 6 months. I am sure that I will learn a boat load more when I got to the L1 cert. In march. I completely consume myself with CF and Cf info, and am on the computer in between clients (clients that I am converting to the CF way,some slowly but surely, but nonetheless converting)reading everything I can from affiliate websites as well as HQ site, etc. Thank you again, and everyone have a great day! Tain hard or go home!!

(15-OHS/15Backx/15situp/5HSPU/10knees2elbow)x3 as WU

Three rounds for time of:
35 Tuck jumps
75 pound Thrusters, 25 reps
15 Pull-ups

30:48.60'

it hits da spot

wou'ha

180/42yo

17:46 rx'd

My double unders took almost 12 minutes of that time. The only exercise that really mind f's me. Definitely my nemesis. Buddy Lee help me! I know: practice, practice, practice.

GAWU
as Rx'd
19:55
quick breakfast then
Sqdn PT 3 mi run
I found out two guys in my squadron can actually run. They outpaced me in the second half by about 20s. My alibis are 1) I'm 38, they're 25. 2) one hour before ending the run, I was still in the middle of the WOD.
Onlooker quote of the day (I was just starting my second set of thrusters) - "Man, if its possible to get cardio by osmosis, I got it."
Thank god for rest day tomorrow.

30 yo 6'4'' 205#

32:08

finished in 15:58 as Rx'd...the thrusters were brutal..first round in 2 sets the last two in 3

40y/o M
75" 204#
21:55
double unders took forever (3 to 4 singles per D.U.)

Crossfit blessed me 45 days ago and I am thankful and very eager to learn more. Thanks Greg Glassman!

Atlanta, GA
29/m/193: WOD as RX'd 12:58

These WOD's look semi-simple on screen.....
Wrong.
35 DU
25 Thrusters 95#
15 pull-ups
3 rounds

17:51

16:00, subbed tuck jumps otherwise rx'd

M/5'8"/162lb

35 DU
25 Thrust 95#
15 PU

17:51

47yom 160#
Did 35 DU's, 15 pullups, 25 95# squats. Can't go overhead because of rotator cuff problems. But they are getting better. Hopefully I'll be rehabed in a week or so.

10:15

Question. I missed yesterday's wod (heavy deadlift) due to lack of gym access. I did a cyndy-style metcon of my own design instead (ring tips, pus and kb swings). Question is, for today should I do the wod for today? Or make up the deadlifts? Do both (right)? Thoughts? thanks.

3 rounds of 15 each: du, -95# mu, 45# thruster; ~21:00

Just tried to get it done, not for time.
Round 1
35 tuck jumps (broken)
25 reps of 50# thrusters
15 reps on Gravitron, made myself effectively 70#
Round 2
35 tuck jumps (broken)
10 reps of 50# thrusters, 15 reps of 40#
15 reps on Gravitron, made myself effectively 80#
Round 3
35 tuck jumps (broken)
25 reps of 40# thrusters
15 reps on Gravitron, made myself effectively 100# (broken)

Bwt: 134

Felt a little tired today. Thrusters were pretty broken up and need some work.

As Rx'd
10:59

444/175

Dammit, how did I get to post after Speal?

18:07 as rx'ed. Lots of free DU's, hit the rafters and walls on almost every one of them. Need to get out of my basement gym for those.

I'm really only 44, just feel like 444.

m/55/198

sub:150 single unders (just got the rope, haven't mastered doubles yet
25 thrusters 95#
15 dead hang pu

3 rounds 20:15

5min rope skipping + CFWUx3 (snatch for ohs, no pu's)

WOD as rx'd: 22:03

Thrusters are my weak point..

i think my original post got "censored" so this is a repost. i was on the road this weekend at a hotel, so i got to try some of Eva T's bodyweight workouts. special thanks to george for posting those on the message boards.

Friday 9/28/07
w/u 2 x CFWU (- pullups, + pushups, supermans and chair dips)

5 rounds
30" handstands
20 air squats

handstands are getting better! got better as workout went on. could hold at least 15" by end.

Saturday 9/29/07
CFWU x 3 as above
10 rounds L-sit 10"
if you can't do (which i can't!) sit and lift feet couple inches off floor.

not great metcon or strength WOD, but fitness center in hotel was under construction and i needed the handstand/L-sit work. i think i should combo some of these WODs to get the butt-kicking CF workouts i am used to. now i have to figure out if i want to catch up on the weekend WODs or just jump right in today.

ck

Re: Cory/stretching

What exercise are you referring to with regard to 90 degrees ROM? I assume squats?
Just my 2 cents here, but I personally don't do ANY static stretching, especially before a workout. There are studies that show you will reduce power output if you do static stretching before a workout. Keep in mind that static stretching (where you hold for like 15-30 seconds) shuts muscles off, and there is just no science that shows any benefit to static stretching prior to a workout. It's also a bad idea to stretch cold tissue. If you want to do static stretches, do them AFTER the workout when muscle temp is higher and tissues are much more prepared to stretch.
The best stretching is dynamic stretching. Personally, I prefer what is called movement prep. Mark Verstegen's book Core Performance offers a great method to warm up and prepare the body for a workout. You can probably find a lot of these movements just by googling "movement prep."
I do a combination of the CFWU and movement prep for my warm up. The BoB Anderson "Stretching" book is really old, but the stretches are good. I would just recommend doing them post-workout.

sub'd 35 tuck jumps, 25 @45# barbell, 15 jumping pu's - 3 rounds

time - 12:12

BW 165
Age 23
Subbed double unders for 30 singles.
12;40

Johhny b Ireland

m/167lbs/25

subbed double unders for 70 singles each round
everything else as rx'd.
20:20.

7 x 1 deadlift: 80kg,85,90,95,100,110,120kg.

19:40
Doing the thrusters after the double unders almost killed me. Had to go home and lay down after this one.

good workout.

m/31yrs/5ft8/70k

Had to do some subs due to equipment.
Subbed box jumps for double unders.
Subbed pull downs (set at 100 on the machine scale whatever that means) for pull ups.

15:30

33 yo/M/210/

80 su with some du when i could get em
25 95# Thrusters
15 PU

had to partition the thrusters

19:59

as rx'd 12:09

Thanks for today's video, it helped a lot.

#94 sailorcrew-
Too funny! I'm still laughing.

Today was a mixed bag.
1 hr gardening (followed by 5 minutes pulling out thorns), lovely weather out and all that is making noise are the birds.

10- 14" box jumps (practiced until knee yelled at me) I discovered that it's not the landing up that hurts my knee so badly, it's the landing down, so next time, jump up, step down.

1 round todays WOD ('cuz I really wanted to try it)-
70 single unders- multi starts and stops, DU's still eluding me
25 reps 65 lb thrusters- some looked more like front squats with push press, broken into 5's
15 Jumping pullups
Time- 8:28

B WU w/ 45 lb bar- I think I forgot a step

Deadlifts from yesterday- results posted there too
155-175-195-205-235 (F, 3 inches off the ground)-235 (F, bar got mid thigh this time, stomped before this rep)-225 (poor form)-225 (better form after stomping)-205

Kate

44/M/180
TIME: 9:43!! AS RX'D

PR FOR ME BY 1:01!
SURPRISED BECAUSE I JUST FINISHED A 72 HR SHIFT. MUST BE LEFT ADRENALINE.

RURAL METRO FIRE DEPT.
TUCSON, AZ.

did the navyseal.com wod(mod a bit)
5 rounds for time
60 jump rope reps
10 sumo dl high pull(95lbs)
10 kb swings(45lb)
8 pull ups
17:58

Way to go Crossfit Rockford let the month of WOD competition begin!!! I will get you BRENT!!!
Great job gang!!!
12:19 65# thrusters

Way to go Crossfit Rockford. Let the competion begin this month with the WOD's. I will catch you Brent.
12:19 65# thrusters

M, 39, 175

as rx'd: 19:28

Double unders need work.

10 mins flat

Subbed tuck jumps...18:08...almost made out with pukie.

Three rounds
35 tuck jumps
55# thrusters, 25 reps
15 jumping pull-ups
38:04:78

It's official, thrusters are my weakest area. All sets were really broken and I had to work in with the people around the cable station pull-up bar (grrrr). I probably should have lowered the weight on the thrusters, but I was feeling so stubborn. Guess I feel it tomorrow. Thank God for rest days.

Mark
20:34 85lb thrusters

bw 70kg

sub 20kg thrusters and 20 inch box jumps = 15:00

DU's still underconstruction but I'm getting there.
55# thrusters
jumping p/u's
17:50

M/25/160#

Hey crossfit crew. This was my first crossfit workout and it was awesome!! I just found out about this a week ago and am pumped to find a group of people so passionate about fitness.

I decided to be level headed for my first workout so I only did 2 rounds.

35 18inch box jumps
65# Thrusters
15 Pullups (last 5 of each round jumping)

10.00 even

Modified CFWU X 3
10 x air squat
50 x jump rope singles
10 x back extension
10 x sit-up
10 x lunge walk

Rounds of:
35/35/35/30 Double-unders
25/15/15 Thrusters, 75#
15/10/10 Pull-ups

Total time = 21:45

2 sets 27:05

Scaled the thrusters to 75#. Ga they suck...

19:38

28 yom, 180 lbs

23:42 as rx'd

did not have it today, legs still tired from 20 mile run yesterday

33:50
sub'd 65# thrusters
feeling flu like symptoms today, but got through it.

As Rx'd

18:18

Pain squared

Sub dbl unders for jumping over high bench.
25 jumps, 15 chins, 35 40kg thrusters, 3 times round, 40 mins.
Hardest I've worked in a long time.

61/M/180/6'

CFWU x3 (-pu's / ring dips)

WOD scaled to "Pack" 3 rds
25 du
65# bb thruster x15
10 pu

15:42

I don't usually comment here, but today I just had to. Why? Well, because the forum I usually post at would say something like, "If you don't have a video we don't believe it."

Two amazing milemarkers for me. BTW, been crossfitting for maybe 6 or 8 weeks.

Today I did yesterday's WOD and deadlifted 2x my bw! That's a personal best by 50 lbs! AFTER that I did my very first muscle-up and then another! Love this crap!

Thanks Coach!

#125 Diesel-
Congrats on the PB and MU!

Kate

Pretty wupped by doing 2 Cindys and the deadlift yesterday, but like always, in a twisted way find my way back to 3-2-1 GO! :) :)

16:21 65# thrusters
Great job Krista and Brent- Wow

three rounds
25 tuck jumps
65 pound thrusters 15 reps
10 pullups assisted
25:59

"weight gazing", was my crutch. As of yesterday, I used to lean on it a little to "rest"...and I really didn't even know it. Bad habits brought over from bodybuilding type workouts. So today, I focused on not "gazing" at the 95# barbell and just grabbing it...and squat/thrust x 25

bw 162 age 38
Tuck jumps for DU
otherwise as Rx'd
26:30

Quest: Is it ok to take longer to do the WOD @ 95lbs or encouraged to drop the wt. I can do about 2-3 at a time when soing them. I'm prety strong headed and always get the job done, but some times it can take a pretty minute to finish. Any feedback greatly appreciated!

Again, brand new to the XFit world. . what are some acceptable WUs everyday? Do they differ? Where can I find a list or is this just personal preference?

32 yo male
175#

as rx'd 31.00

As many people have noticed, double unders are really hard. So are thrusters. Pullups are a great kicker to finish with.

I made myself do DU's today, just because I really need to learn, and have been subbing tuck jumps for a year. Did I mention that was really hard.

#16 andrew. just a little aside to follow up on the other replies, one of the main reasons crossfit followers are so loyal and fanatic about the workouts is because the WOD demands not only physical strength, but encourages the development of a stoic philosophy and spartan-like strength of will in the community. The latter of which is much more important, in my mind at least.

Many of these workouts make "most of us" push past our comfort level; push past our natural stopping point, and reach levels previously unattainable, many times because of a mental block; not a physical one. We do workouts like the filthy 50, or 400yds of walking squats, Linda, Nancy, burpee-muscle-ups, and scores of others not only to be challenged to develop physically, but to be challenged to develop mentally and spiritually; as firefighters, as soldiers,as swat officers, as fathers and mothers, as teenagers, as senior citizens and as children, as a person striving for the classical ideal of Arete. We live in this world that needs more people who strive "too hard", instead of not hard enough, or even just hard enough.

It's going to take a while for me to climb off of this giant soapbox that I just climbed. Hope I don't twist and ankle.

crossfit rules.
out

133 FAQ

Thrusters kill my wrists. I'm sure I'm screwing the form up some how. Anyone have any advice?

Had to reduce to 85lbs then 75lbs.

Also, forgot to hack my watch. Seemed to take forever.

34/M/75kg

As Rx'd:

20 min 30 sec

Great to see Krista Colson posting!

CFWUx1, bear 45#, TGU 15# x10, BW 127

65# thrusters, 15:18

thrusters need to get deeper (only to just below parallel, I would like A2A), double unders are steadily improving (thanks buddy lee), and pullups were good but tired. The admonition about weight gazing was really what kept me going today...something I am hugely guilty of but tried to just push through (I think to good success) especially considering my longstanding hatred for thrusters. I just can't seem to breathe correctly doing them. Anyhow, ready for a rest over here in Bishop:)

no weight thrusters

20 min 20 sec.

25/M/155#

CFWU (no pull-ups!)

Did three rounds for time of:
10 Double-unders (plus a whole bunch of singles ...);
35# Thrusters, 25 reps (need to go 5 or 10# higher);
15 Kipping Pull-ups (second set did 8-7, third set did 6-5-4)

Good workout. I'm glad I kept it light: my form seemed good, and I was doing unbroken sets. I should add double-unders to my CFWU.

Oh, did that in 16:40.

#17 John West,
I greatly appreciate the help. I can't wait to get the book and try this out. I really hope it helps to correct these issues. I'll definitely let you know how it goes, thanks again.

46 / 173

as rx'd 21:58

14:42
felt very sluggish. I know i could shave 2-3 minutes off this time.

132
I asked this question a couple of weeks ago (I have been crossfitting for about 3-4 weeks now). I got mixed responses, but have always done as close to as RX'd as possible even if time suffered. The best argument I got for scaling was to maintain the cardio part of the workout (i.e. might not be worth resting until heart rate slows down if that is what it takes to do as RX'd). This was a non issue for me because doing the weight as RX'd has never stopped me from getting more than my fair share of cardio. So, my advice would be as close to RX as possible (if you understand and can incorporate proper form).

19/M/167

Felt tired and slow. Maybe I should workout inside when it's this hot outside...

sub 3 rd's:
35 lateral tuckjumps
25 Thrusters
15 Pullups

Time: 13:48

gonna love that rest day tomorrow

Anyone considering using the plans from CrossFit Journal to make Parrellettes, go for it. I made mine yesterday and it was really easy and cheap. One FYI...the PVC primer and glue is easy to get messy with and doesn't come off skin very easily at all. I will be working using my new apparatus for skill practice on my sucky HSPU among other things.

m/33/176 150 days since CF, Columbus Ohio

As rx'ed 29:34

Still to much resting but I am happy it was as rx'ed.

cynthiaj-thanks for your post. Nice to know I'm not alone as 40 yo mama w/30#'s I could do without (and will in time.)You're brave to go to cert. and I admire your courage.

jim on soapbox, well said, ice that ankle.

40/183
As rx'd:
17:56

Slowly learning the secrets of the jump rope. Thanks Buddy Lee!

f/172#/39yo

28:33
Used 65# for thrusters & -30# assisted pullups

First day using appropriate scaling for topdawg (?) female atheletes. Hooray me!!

#132 Zain - it depends on how long your "pretty minute" is and what you want from your workout. I estimate how long it will take and if its more than 30 minutes, I scale. That is partly because my brain can only comprehend one metric at a time. I can't figure out if I gained anything if my old was 20 min at 75 lbs and my new is 25 min at 95 lbs. I can do the math and calculate power output but is it really better? The other reason not to scale is that for some reason I hate not being able to type "As Rx'd" when I post which is a really dumb reason. Now that I think about it, the "correct" answer is probably estimate the weight that your body will output the highest power and use that. power = work / time = [total wt lifted (including body weight) x distance lifted x reps ] / time. I would explain more but I am looking at myself in disgust as 4 months ago I was training Marines to call airstrikes and now I'm working with software engineers and explaining things using equations. I am going outside to do push-ups under the AMRAAM on a stick until I feel like a warrior again.

-JP

42yom / 147

As RX'd Unknown time - accidently double clicked the stop watch so I ended up with .35 seconds. I will have to do this again on a rest day (maybe tomorrow but probably will save until Saturday). Felt really good - DU's are coming along and Pullups were unbroken. Thrusters were broken but with short breaks as follows (8/7/6/4) (6/6/6/5/2) (6/6/6/6/1)

Post - additional DU practice definately making progress on these.

M/34/187/6'

hit my first 20 in a row for DU's

16:02

26 yom 6'2" 160

Three sets of:
35x4" box jumps (no jump rope)
25x95# thrusters
15 pullups

19:44

I hate hate hate hate hate 95# thrusters, but I gotta love 'em!! Thrusters broken into sets of five after the first round and pullups unbroken.

50/195

75lb Thrusters, tuck jumps.
12:03

25/M/208#

1000m row

3x15 CFWU (minus pull-ups)

WOD as rx'd 18:29

This work out was a lot harder than I thought it was going to be

scaled down to 85# b/c of lack of 5# plates:
26:00 flat

25 Tuck Jumps
15 Thrusters (45#)
10 Pullups

3 rounds: 10:33

Thrusters make my whole body shake!

Got a funny comment from someone at the gym today. I got told to "stop doing that!" (meaning, pullups) I'm making all of the other girls in the gym feel bad!

#132 Zane,

Don't know if you read this earlier but it's good advice from the "Start Here" on FAQ.

"In any case it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity."

I couldn't say it any better than that.

36/M/177

As rx'd

21:50

That was hell!

36/M/177

as rx'd

21:50

Dl's: 1 x 225,275,305,315,320,325(pr),325(f),315, 225x7. My 325 was an excursion ticket, good for 1 trip only. Plus I'm happy not to be doing 75 thrusters. Thanks Coach. BW:172 Y/A:59

This was my first WOD.

Up until about 30 minutes ago I thought I was in decent shape.

No more

My time was 22:35 and I didn't even use 95#'s on the thrusters.

27/M/160# Did yesterday's and today's workout TODAY. No access to equipment yesterday. Anyways, CF warm-up x 3, both workouts as rx'd,
Dead-lift: 135, 185, 205, 215, 225, 245, 265. Immediately following: today's WOD 18:46.

used 65lbs

17:30

It's been a while since I've seen posts from AFT and OPT. Hope you guys are slaying other dragons and aren't injured. Your absence leaves Speal alone on the podium, BTW, his 489 FGB was amazing!

subbed tuck jumps for DUs

12:56

16:17
Couldn't find the groove today.

24/M/170

Started Crossfit last Tuesday (9/25). I did todays WOD in 23 minutes as follows:

60 or so singles with mixed DU (I'm working on the DUs)

25 Thrusters - 95lbs with some breaks. (15/8/2) (10/6/5/4) (8/8/5/4)

15 Pullups - first 2 sets with no breaks, third set took a break @13.

Today's WOD as Rx'd 17:04. Then DL 7 X 1 worked on form, did em slow. Not going for ME on this one, just worked on form. 225,245,265,275,295,315,325. Good workout.

Age 35
BW 148#

As rx'd:

13:44

5.03.25 - 1st round only, getting over an illness
sub'd tuck jumps for double unders

Back from Sin City! Standard Monday of rest.

Zain #132: scale vs. as Rx'd
There are a number of really good, rather long threads on the Message Board you could check out. Some of them deal with the HOW of scaling, others the WHY. Here's my (abridged) take on it: when approaching a WOD that requires an element of strength, one in which you are concerned about the time that it would take to complete the WOD or your ability to move the load, I make a concious decision to emphasize the met-con aspect or the strength-endurance aspect of the WOD. Both have significant value but for some CFers it is difficult to get a met-con benefit simply because we are "under-strong." Want the met-con? Scale the WOD weight. Want to work on strength-endurance? Do as Rx'd. Just make sure to note somewhere what you did and why so that you can compare downstream when it comes up again.

The goal, of course, is to do all of the WOD's "as Rx'd" and get the whole ball of wax each time. But that's a problem for us skinny, old guys...

45/M/160

as rx'd

Reason # 1505 why I am leaving my big box gym in 2 weeks for CF Toronto.

While doing Cindy after a successful fight with The Bear, Disco Duck starts to play all over the gym.

Enough said.

Sorry!

45/M/160
as rx'd
12:30

18/m/bwt:155

as rx'd: 15:48

took at least 10 min. on just thrusters. I felt a little ill during this one.

18:05 as rx'd
a few postives - better thruster form, focusing on the moment of each rep. Negative is still the long pauses between thruster breaks. most of the thrusters were broken into triples and doubles chins were 5/5/3/2 each time
double unders hit and miss as usual for me. Sometimes two or three at a time sometimes 10-15
Looking forward to rest day. Low back sore from yesterday.

wod-16:43, tough slog thru the DU & thrusters, DU mostly singles, thrusters 5s, 3s & 2s
pull ups 5s, 3s & singles

26/F/115

70 Single-unders
65# Thrusters, 25 reps
15 pull-ups, used blue assistance band

33/m/197

as rx'd 20:30.

I atoned for eating poorly, drinking, and not sleeping last week while traveling.

I wish I could use DU's as an excuse, but my new Buddy Lee rope was HOT! I flew through the first round in 3:50 (all exercises). It obviously went south from there...

25:43. Tuck jumps for DUs, pullups partially deadhangs due to equipment space. Babied my wrist by doing some of the thrusters from behind the back, which is... harder.

Thrusters are sent by the devil. This workout bled me dry. Can we stop with the 75s? Finished this one, at least...

26/M/169/5'9"

Deadlift 1-1-1-1-1-1-1

225-235-245-250-250-250-255

I did "Fight Gone Bad" @ CrossFit Plano on Saturday with a new PR - 285!

24yom 200#s

No barbells in the small shipyard gym so I used 45 lb dumbells.

time: 16:25

The Crossfit gospel is spreading. A guy came up to me today mid thruster and asked, "Are you doing one of those Crossfit workouts?" I managed to mutter, "Yes...(gasp)yes."

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

35 Double-unders: 35-35-35 all broken
75lb Thrusters, 25 reps: 10,7,8 - 5,5,5,5,5 - 10,7,3,5
15 Pull-ups: 6,4,5 - 8,7 - 9,6
Time: 31:06
Foam roll after

29yo/M/6'4"/199#
35 DU (1st set unbroken)
25 Half Thrusters & Push Presses (Hip Injury)
15 Pull Ups
17:08

32yo/F/5'10"/153#
35 tuck jumps
25 thrusters, 65#
15 pull-ups
16:22

note to self. you suck at thrusters...did like 10 at 90# and 30 at 65#...just couldn't hack this WOD. time to get in shape.

This was the worst WOD ever. May I suggest that we never do this one again. Ever.

18:18 as Rx'd

165LB 23yo/m

First, deadlifts - new PR max! 355LB. Failed 365.

Then, WOD, while still dazed from DL's. As rx'd:
23:27

Weakness is the thrusters, esp after DU's!

Jeff- @ home
12:50

19yom 180#

3 rounds

apprx 150 single unders
25 65# thrusters
gravitron pullups w/60lb assistance

24:30

Round one floored me, was totally not expecting to be so tired after the tuck jumps. And have never done thrusters before, so I had no idea what I was in for.

29/m/195

Rd 1: 35 tucks jumps, 10 thrusters at 95lbs, 10 pullups
Rd 2: 35 tuck jumps, 20 thrusters at 75lbs, 10 pullups
Rd 3: 35 tuck jumps, 20 thrusters at 75lbs, 10 pullups

Totally bombed, felt like I was going to die after I finished this one. You know I could really get into this Crossfit thing ;)

Round one floored me, was totally not expecting to be so tired after the tuck jumps. And have never done thrusters before, so I had no idea what I was in for.

29/m/195

Rd 1: 35 tucks jumps, 10 thrusters at 95lbs, 10 pullups
Rd 2: 35 tuck jumps, 20 thrusters at 75lbs, 10 pullups
Rd 3: 35 tuck jumps, 20 thrusters at 75lbs, 10 pullups

Totally bombed, felt like I was going to die after I finished this one. You know I could really get into this Crossfit thing ;)

20.54

As rx'd

18:58

36/m/170

32:30

5min rope skipping + CFWUx3 (push ups for pull ups)

WOD as rx'd: 26:50

had a soccergame yesterday which was pretty intense and did the day before yesterday a 25 round cindy..

but no excuse..DU are pretty bad and I've got to get stronger in my thrusters

The low times posted on here floor me.

31/m/218 (weight keeps dropping!)

All sets broken, first time I have managed the DUs. Jumping pullups to baby my left elbow.

34:12

The DUs tore me apart (~4 min/set)

M/22/149 cfwux1
Did this after max-deadlifts; as rx'd:

18:58

20/m/135
13:30 w/ 75 lb thruster
was not very happy w/ this time feeling very sluggish today

23:50

20:53
i shouldn't have ate a full meal 15 minutes before i workout. I was actually looking forward for this workout but wen i did it i was looking forward to seeing it end.

31/m/178/6'

35 du's
25 thrusters with 95#'s
15 pu - DH to chest high.

16:56

If you sub DU's with tuck jumps, you should do 2X the tuck jumps. i.e. 70 tuck jumps for 35 DU's.

Kipping PU's are making me weaker. I joined a CF gym in June and could easily do 20+ DH pullups in a row. I learned to kip the first day and was able to do a kipping muscle up within the first week. But after three months of hundreds of kipping pullups, my max DH pullups are just around 20. So from now on if there are less than 100 pu's in a workout, i'm doing DH to chest high. I know my times will be much slower though. Sad.

Does anyone remember when they posted up the picture of the Santa Cruz HQ's record board, with best times for Fran, Helen, etc.? Or where to find it? Thanks.

22/M/190/6'1
With a little change:

3 rounds for time:

* Tuck jump 35
* Thruster (95 pound) 25
* Supine row 33

Time : 21:19

26/M/185

12:45

#192 Wilson

Great question. I think we'd all like to see the CFSC and overall CrossFit record board.

20/M/190

As Rx'd: 28:23

Felt a little slow on the thrusters, but a good workout overall. Looking forward to doing it again.

19/m/185

As Rx'd: 21:17 followed by dead lift: 215, 235, 250, 275, 305, 330, 345.

Pull-ups were a killer today, but felt exellent on the dead lifts. Rest day is gonna be great.

28/M/5'11"/217#

I'll have to say that I'm a little embarassed looking at the other times but I made some personal strides in the right direction. I guess it's all part of the journey....

41:10

35 Double Unders - alternating singles and doubles

25 Thrusters - 75#

15 PU's - subbed but no machine help this time :)

Over and out BuffDaddy aka B Diddy

12:20 as rx'ed.

This WOD messed me up, I was really mentally pumped up for this one and it beat me down. I don't think I was prepared for how badly the thrusters would hurt because I spent way too much time on them. 15 straight on the first set then 5,5 and then all 5's the next and then all 3's and one 4 for the last. Double unders could have been better but I'm focusing more on proper (Buddy Lee) form with little knee bend and more bounce. I just couldn't/wouldn't push myself hard enough in between reps. I was shaking for maybe 2 hours after, I've been fried since Mary two days ago.

OPT and AFT are doing their own scary thing for a while so everyone needs to work harder because when they come back they are going to mess stuff up.

38/F/165/5'10"

65# thrusters, mostly jumping pulllups

Double unders are getting way better, thanks to the Buddy Lee vids! I was getting 5, 7, even 11 in a row.

18:20

Oh, and post I did a 90lb DB TGU on each side for a new PB. It was super tough due to the shaking...

m/34/163/5'09"

Could only do 10 double unders and each of those one at a time; still working on them. Subbed the rest as two for one for the double-unders - should have done the tuck jumps instead.

The rest as Rx'ed = 22:03 min.

Sub 50 tuck jumps for 35 DU as my gym has banned skipping (?!?!). Cranked up the thrusters to 25kg dumbbells to compensate (though this was also in violation of the 'no weights above your head rule' (?!?!?). Approx 30min. Nice to see o'boy working hard.

CFWU
subbed #75 for thrusters and 2 to 1 jum p rope cannot do double unders yet.
23:40

Doing what I can... today I jumped rope 210 times and pressed 65# x 5, 95 x 3... tried 115 and failed, then push pressed 115 x 2. Skipped pull ups today.

23:20 as Rx'ed

J; 11:03 very fatigued today

39/m/155
Thrusters with 65#s. D/Us are a work in progress. Managed 3 in a row a few times. 25:30.

Scaled:
35 single unders (attempts on doubles)
10 - 90 lb thruster (dumbells)
5 pullups on pine tree

13 minutes

32 YO M 195#

17:52 as rx'd

I knew this was going to be a tough one! Man was I right...my wife said, "that's it?". Not so when she was done. Vomit....
39yom 5'-10" 183lbs
3rounds of WOD as rx'd: (sub'd tuck jumps for DU's)21:38
felt tired at end but good, then an hour later...holy cow! SPENT.

DUs went like this..SU,SU,DU,. SU,SU,DU,
I need help getting more than one in a row!
thrusters with 45# Dumbells 5x5
( thrusters always kill me)
PUs
as rx'd
24:19

22/m/200
I see all of these people subbed DU's for singles. I think you all should've done the DU's anyway even if it broke your sped, because they give a whole different perspective to your breathing. I could've subbed them as well and probably knocked off 6-8 minutes but I guess you only get out of the workout what you put in.
20:10 stopping and starting the DU's 100 times!lol

Was off of CF last week so I scaled today's wod down to ease back into the pain.

35 tuck jumps
20 65# thrusters
15 pull-ups

Round 1 - 4:37
Round 2 - 4:58
Round 3 - 5:38
Total - 15:13

Before I started, I looked over & saw a guy who was drenched in sweat jumping rope in the gym which I had never seen before, then he proceeded to do some thrusters & I realized I had finally run into a fellow crossfitter in the gym for the first time. I already forgot your name, but it was good to meet you.

Also, Saturday I participated in the Xterra Nevada triathlon at Lake Tahoe (750M swim, 32K Mountain Bike Ride, 5K run) - we just happened to get the first snow of the year on Friday night - good timing. This was my first tri, and the run & the swim were a cake walk. The bike took me to school. Anyway, I finished my first tri & I'm not sure if I could've without the daily crossfit prescription. So - Thanks Crossfit!

M/40/235

To keep things in perspective from all the awesome times in here. I'll post on the other end of the spectrum.

Subbed 250m row
rest as Rxd

33:05

Couldn't stay away...

CFWU then 5 x 400M run, 1:1 run:rest. All done 1:37.

Will do today's WOd tomorrow.

What is RX'ed?

Ouch on the 25 thrusters per round. I was destroyed after this one.

19:58 as Rx'd

28/m/205

as rx'd
16:34

steve/51/163
I want to thank Jason Ackerman of Albany CrossFit for the workout today.
My wife and I took a trip up to Albany this morning to visit.
Jason has a nice setup and I wish him luck.
We started out after warming up with some max deadlifts. My back has been sore for about a week so I stopped at 225x3.
Jason went on to 360,another lady was working with us ,I hope she forgives me but I forgot her name I think it was janet.She gave a very strong effort maxing at 150lbs.
Jason tells me that I have the distinction of drawing first blood at AlbanyCF (from dragging the bar up my leg).
On to the WOD,I think we pushed each other pretty good .We both finished at 20:39 as rx'd. Janet was 20:30.
Had I done this WOD on my own I probably would have either scaled to 75 lbs or not have even finished.You really need a partner or a group to push you.
Thanks again Jason

33M / 185# / WOD #177 / CFT 825

As Rx'd in 24:49

Right knee is hurting a bit. I think I need a few days without thrusters....ouch.

Wow, what an incredible workout! I thought it was going to be too easy, so planned some additional exercises afterwards. Not happening!

24/m/169#

WU: stretches, 400m run, squats
WOD: 35 DU, 25 95# thrust, 15 PU, 3 RFT
sub DU for tuck-jumps (still working on DU ability)
all else as rx'ed
time: 28:00

Perfect form on the thrusters! I found running and stretching provides a great warmup on days for squats, cleans, thrusters, etc. And I was able to do full thrusters butt to heels, staring at the ceiling the entire time. For the first time since I started crossfit-style workouts, my lower back didn't seize at all. It felt wonderful. Even had my feet leaving the ground. Word!

Now to tackle the dreaded DU's...

36/185
felt completely sapped from the first rep of the first round for some reason
no excuses, I sucked
18:32 as RX'd
might do it again this evening see if I fair any better! Ganbatte!!

I have been doing Crossfit on and off for a couple of years.

This workout brought a lot of pain. I work night shifts. So, I felt good after the workout. Tonight, I am pretty sore. As the Marines say over and over, "Pain is weakness leaving the body."

I weigh 300 lbs +. I know that I have to go as fast as I can for these workouts for improvement, but scale the workout to my abilities.

35 box jumps (24 inch box) to sub for the double unders - no jump rope)

25 95 lb thrusters

15 lat pull downs at 160 lbs.

3 rounds at 20 minutes.

25/f/5'2/128#

breakfast: run 35 minutes = 5.66 miles

then over to Shelly's for the WOD

Jennie 26/5'9/160#
3 rounds for time of:
35 tuck jumps
25 thrusters @ 65#
15 jump-up pull-ups
time = 18:55

Shelly 30/5'4/123#
3 rounds for time of:
35 tuck jumps
25 thrusters @ 55#
15 jump-up pull-ups
time = 27:26

then my turn
3 rounds for time of:
35 tuck jumps
25 thrusters @ 65#
15 pull-ups
time = 13:00
tender back from yesterday's DLs made it hard to find rhythm with thrusters.

as rxed 9:33

Andrew Meador,
WIth your recent comments about the SEALS Crossfit regime and now your comments today you seem to be becoming the resident TROLL on this site. I am 100% sure Coach can justify the workouts he posts while you present no evidence to support anything you propose. Additionally if you feel so strongly about the workouts being too difficult (mind you this is "Elite" Fitness, look the word up)you can get a WWW site for a great bargain these days, maybe you can prescribe your level of fitness on one. say maybe www.notquitecrossfit.com. its early .. if that was harsh, sue me!

26/m/165
I'm back after a 2 month hiatus from crossfit due to lack of gym availability.
Subbed 75lb thrusters, otherwise as rx'd: 13:47

22/m/192

24:34
Can't jump rope worth crap. Need to teach myself to do that.
And thruster suck! Did 95# and finished it, but they really suck!

Question for the masses... Is it better to do a lesser weight and get a better time with less rest during the workout or is it better to do the rx'd weight and take more rest during and worse times? Isn't it better to just do as rx'd and build up to better times? Someone let me know...

44/M/232/6'4"

3 rounds
105 single unders
25 thrusters, 75#
15 pullups (dead hang)
16:41

42yo/175#/m

as rx'd

3 rounds: 35 double unders, 25x 95# thrusters, 15 pullups

24.46

yep, looked at this one and thought...that wont be too bad, yeah right!!

Double unders kicked my butt I am sure it becuase I dont have a Buddy Lee jump Rope; so I ordered! Thrusters were rough too..

12:56 as written

28:07 3 rds
Rock Hops x 25
25 Thrusters x 25
Rack Chins x 15

26/m/190

Sub Tuck Jumps for DUs, o/w as rx'd

12:30

Had a new CrossFitter working with me today - nearly met his maker sometime between round 2 and 3. Doesn't want to listen to me about not half a--ing the program (he posted 24:30) and being consistent about doing the WODs.

Catching up. Some kind of deadlift workout today. No chance to really go for 1RM at home, as I have no small increment plates.

Did five rounds of:
3 deadlift
3 muscle up
For strength, not time.
Four rounds of DL @ 120kg, last round @ 140kg. This more than doubled the number of MUs I've ever done. Hurray for me. No, wait, hurray for CrossFit! Aww heck, hurray for everyone!

#212 Brian G

As Rx'd = As prescribed, or in other words, without any modifications.

my jump rope skills are slowly getting better, but I subbed tuck jumps after someone told me that no matter how long I jumped rope, it still wouldn't equal double unders.

Had to sub 80# for 95# cuz it hurt my shoulders too much

All in all, spent 27 minutes with a pretty good sweat.

27/m/185/6'0"

as rx'ed

9:28

31/M/190
I skipped the WOD today because I was given the challenge of the "300 workout" by a fellow employee. I completed the workout in 27:45 but after doing it start to finish once I feel that that is a very beatable time for me. I would also like to add that this workout is not as hard as the 50's WOD that we crossfitters do.

I'm days and days behind on the WOD's so i did Cindy. It was as close to pukie as i have come in a long long time. As RX'd i did 22 rounds in 20 minutes. OUCH. GREAT work everybody, keep it all up.

18:02 as rxed

Sunday ran intervals.

Today- DL singles 185-185-190-195-200-205-210

3 Rounds for time:
70 (Single)Jumps alternating feet/ like running
35 Thrusters, 70#
15 Asst Pull ups
Time: 16:04

Erin

RUN: 5.5 miles 48min

15X 115lbs Clean & Jerk
15X 135lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 145lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 155lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 155lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 155lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 155lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 145lbs Clean & Jerk
20 Pull-ups
15X (each side) Hyperextension Oblique Flex
Neck Flexion to Failure
10X 145lbs Clean & Jerk
10X 135lbs Clean & Jerk

20 24" Box Jumps
1 minute Jump Rope
20 24" Box Jumps
1 minute Jump Rope
20 24" Box Jumps
1 minute Jump Rope
20 24" Box Jumps
1 minute Jump Rope
20 24" Box Jumps
1 minute Jump Rope

SWIM: 1000 yards

27/M/170/5'10"

I forgot to write out the WOD before I left work so I ended up doing it from memory (which turned out to not be exactly as rx'd):

Three rounds:
30 Double-unders
95 pound Thrusters, 15 reps
15 Pull-ups

29:00

Not too shabby for just coming out of a month long lower-body hiatus due to a hamstring strain. Also, my jump-rope skills are severely lacking.

BW - 175#

As rx'd - Around 8-9 minutes...hurt like hell.

28/M 182

As rx'd 22:51

If anybody wants to trade me some of their Thruster skills for some of my DU skills I would be happy to do it. I think the Thrusters took at least 18 minutes of the workout (no exaggeration). Those suckers kill me. On a side note, if anyone wants to get better at DUs I kind of accidentally did a great workout a few years back when I was in Paraguay that improved my DU skills dramatically. I was just jumping rope for exercise and decided to see how many DUs I could do. After a minute or so of doing them I decided that I was going to do 100 DUs in a row without screwing up and that I wasn't going to stop until I did it. It took at least 90-120 minutes to finally do it. I wanted to quit real bad (almost as bad I have on some of the WOD), but DUs haven't been an issue really since then.

36M/5'10"/165#

As Rx: 23:42

Lack of sleep, poor diet, high stress made this tough. Really had to push it.

34yo male 193lbs.

Believe it or not, my fire station has this gigantic pulley machine-USELESS- and with alot of begging the guys have brougth in what they can. I have also made rings and parralletts (sp) .. T

This on was real modified with the other 3 guys on my engine.

35 box jumps
75lb thrusters X 25
15 ring pullups or combo ring/bar.
3 rounds for time...
I failed to start timer but sufficed to say, 1 guy met Pukie for first time and the rest of us saw him coming. Good work by all.

I also thought I was some what of a tough guy, banging out 30 bar dips and 25 pull ups in a try. I was sadly mistaken. my ring numbers are in single digits. I will no longer do anything but rings if there is an option.

Cant wait for Mesa Cert! I will get 1 MU!!
3..2..1..

subbed 70 jumprope for double unders since i usually wind up lashing myself and getting welts & bruises and very few successful double unders.

weak after FGB. Umm... weak @ FGB too. Anyhow, did 45# for thrusters. Usually get 65#.

14:35

i think i'll straighten out after i move & get my new place and start my job & find a new gym and... stress? what stress? why is my eye twitching?

32/5'11"/170
13:00
Subbed 55# KB swings for thrusters, otherwise as rx'd. Found today's video to be very helpful today. Managed 20 double unders in a row, previous best was like 5. Thank you Buddy Lee.
John

subbed tuck jumps otherwise as rx'd 27 minutes
m49/168 lbs

5'7/M/157#

As rx'd: 14:57

WU: 500m row, CFWUx3 (no pullups)

WOD: 27:49 w/tuck jumps

56 y.o. 155lb 5'10

21:03 Did 75lb thrusters.

193#

19:55 as rx'd

(couldn't do a series of double unders to save my life.)

5'3/F/128

3 rounds

35xTuck Jumps
45lb Thrusters (broken sets)
15 Pullups w/straps

12:30

The pull ups kicked my butt..17:39

20:45 using girl weight of 65# for thrusters (bw=127). Double unders not very fluid today.