Deep sigh...

Repping the hometown, nice.

uh...holy #@^&!!!

nice job ladies!

anyone know of a quick way to get rid of DOMS

Not sure I can run to the kitchen let alone 400's for time

3,2,1, GO.

Combining the music and the face... That's priceless!

Way to go girls you're awsome! Just like everyone here!

Anyone know of a good joint Sports Nutrition/Exercise Science Masters program?

Woohoo...can't wait for this one!

OMFG! That's the worst video yet. Great job, ladies.

Cripers, talk about perseverance! I've puked less after an all night bender.

Seriously, is it healthy to keep working while it continuously makes you puke like that? That is the very definition of determination.

Wow I just watched the video...true Crossfit right there baby! I LOVE IT I LOVE I LOVE IT!! Great job ladies...I mean that is truly leaving every fiber of yourself right there on the floor (or in the bucket)!

Way to go Maggie & MK! Nice. And the music with the face is priceless.

I'm definitely throwing that Fairfax workout on our WOD for tomorrow.

Finally a video where Pukie gets some.... YAY PUKIE!!!!!!!!!!!!!!!!!! I need to get a patch.. because I almost thought that I was the only one who actually has met him....

Finally Pukie gets some. Thank god. I thought I was the only one who had actually had him jumping up and down on my back.

Awesome video (I thought it was great even before the puking). The puking was like a little Zone cherry on top.

Thanks!

M 49 162, Good god how far is enough. Will do it in the a.m. not even going to guess my time. I live for this type of extreme. As I sit in my easy chair somehow I know this is going to be a
m.f. Hand stand push ups are going to be making the lights flicker. I will do this. Once again strange looks from folks at the navy gym, whats wrong with that guy. CROSSFIT IS THE SHIT.
GOD BLESS THE USA

Oh man! Well done ladies!

This WOD is going to be a beast!

Chris #16:

I love those looks, don't you? It's a mixture between confusion, awe, envy, and some of that "I gotta get into some of that shit"!

This is Madness! I love it!

Hubba hubba!

for anyone who experienced a problem with shipping charges through the buddy lee website shopping cart, I contacted them yesterday inquiring about the inflated cost ... A very nice young lady emailed me back apologizing for a computer genrated glitch which identifies some zip codes as international addresses. She said they were working on fixing it but in the mean time that if you have this problem they will credit it back to your CC if they catch the inflated cost or if you inform them .. for those using APO addresses like me, she said the shipping cost should be approximately $10.00 for 1-2 ropes. Hope this helps .. 3-2-1 go

Phenomenal piece of video editing, just keeps getting better.

And the ladies workout was pretty good too.

I don't have any wall balls at work yet but really want to do the WOD is there any close substitution, or am I out of luck.
Thanks for the help, I have never actually looked forward to getting to my workout

Chris #16:

I love those looks, don't you? It's a mixture of confusion, awe, disgust, envy, and "I gotta get me some of that s#$t!"

I'll be CrossFittin' till the day I die!

Thats a freakin sick workout video! Awesome perseverance ladies!

IN TENSE

I think I will go workout now...

Now that's the best video in a long stream of great videos. Strong work from both! I am impressed with Maggie's conditioning and technique, but MK's perseverance takes the cake. Seeing people struggle on these workouts and refuse to quit is great moto.

#5 WTP- DOMS is sometimes deceptive. I've wobbled and creaked into the gym on many a night, predicting dire performances and wondering why I bothered, only to warm up, set a PR, and feel much better after the workout than I did before. Experience has shown that waiting for soreness to completely disappear isn't necessary for peak performance.

PERSEVERANCE!

Amazing job MK.

MK--awesome job. Your fortitude is inspiring!

This workout is gonna be horrible! I substitute thrusters for wallball shots because I don't have a wallball.. so this workout is gonna have BOTH of my worst weaknesses.. HSPUs AND thrusters.. nice.

Awesome work!

Success, sometimes isn't what you achieve, but what you over come!

Facing brother Pukie dead in the face and not quitting....that was Awsome!

STRONG WORK LADIES!!
FIREFIGHTERS NEVER QUIT.
WE DUST OUR LIVES TO SAVE YOURS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Ha Ha!! I thoroughly enjoyed the first pukie in slo-mo...great touch. Good work ladies, that workout looked brutal. This WOD gonna be painful.

MK: that was freak'n awesome girl. Not the graphics, the determination to fight to the end, and not care about the camera. You're my hero! Perfect tunes, Tony.

#22 Grant,

40 lb thrusters are a good sub for 20lb wall ball, since you aren't throwing the weight to a target and catching it again. Ahhhh, more thrusters. Enjoy!

Matt

Awesome work, very inspiring

uhh ... I am officially freaked out by the video. hardest workest I've seen hand down since i started this may.

Very nice work ladies...love to see pukie come out...most would give up after one showing of pukie. gotta sub thrusters tomorrow since crossfit ft. knox, ky (aka my garage) doesn't have a wall ball...cheers

Has anyone out there come back from major back surgery, to crossfit? I have a buddy who is trying to get back in shape after lumbar disc replacement. He is finished with his physical therapy...or at least insurance is finished paying for it.

Does anyone have some experience with this that I could pass on to him. I will check the posts, but feel free to send me an email (click on the name in blue text) if you have any experience with something like this.

Thanks

That video is everything that's right about this movement. Awesome grit and determination. I'm floored!

this wod is as sick as the vid. who made coach mad?

i did a modified 3 bars of death.
bw bench
3/4 bw shoulder press
1/4 bw weighted pullups
10,9,8,7...
was hoping for leg day tomorrow. hspu's are gonna be bad.

Wow... I'm new to Crossfit and love the workouts! Let's go baby!

DAAAMMMMN.. nice work girls, way to turn it up!

Okay, I'll be the one to ask it: When does this become to much? Obviously the girl in the video has overdone her workout and is not making gains because of it (although she is a CHAMP!). This must be harmful to the body at this point and well on the way to Rabdo.

Opinions? Facts? Am I completely off base?

Okay, I'll be the one to ask it: When does this become to much? Obviously the girl in the video has overdone her workout and is not making gains because of it (although she is a CHAMP!). This must be harmful to the body at this point and well on the way to Rabdo.

Opinions? Facts? Am I completely off base?

Those jumping ring dips, does anybody know what exactly on your body is taxed?

MK way to go! I have clients who just completely throw in the towel after just a little puking. I will be showing them this video from now on.

#44- I personally know only one person who rhabdo'd. She completed her workout no problem, and then went to work and did a modified version of the workout with some co-workers. She never puked or showed any signs of being completely wiped out. Rhabdo is a freaky beast like that.

What's the legitimacy and rationale behind the 40 deadlifts? I wonder what those ladies lumbars felt like the next day. Their posture was severely compromised during the later half of the deadlifts, and they should of paused for moment in the j ring dips to maximize the potential of the exercise. I'm not trying to take anything away from these outstanding physical specimens but I'm just looking out for the general population.

#45-
jumping, pulling, pressing to locked out arms.... what isn't taxed? :-)

that was the greatest video. Props to the girls and whomever edited all that!

Can't wait for tomorrow!:) Great job ladies.

MK- If I could give you a high-five I would, with a clean hand of course.

Something about watching someone pushing themeselves to the point of chunking inspires me to work harder. It reminds me there is always a little more to give - or maybe to layoff off the shrimp tacos before hitting a WOD. doh!

#44 what happens the situation is real and Pukie makes a visit? do you just stop? These are firefighters. Tossing in the towel is not an option.

#7- Shuster:

Try UC Davis if you are in Cali. I don't know about a joint program, but they have nutrition and exercise science depts.

Question:
If the dumbbell thrusters are subbed for the wallballs, is it 20 lbs. per dumbbell in each hand for a total of 40 lbs., or is it 40 lbs. per dumbbell for a total of 80 lbs.? (Please say it's the 40 total!)

Or I could just go and buy a basketball and ghetto my own wallball...

This WOD is gonna suck...3, 2, 1, GO

Thank you in advance for the answer.

Outstanding and motivational!

Anyone know the name of the first song used in the video?

Thanks, KW

Dr. P.A.I.N. is coming! 3-2-1 GO!

Scaled:

400m Row
15 Cleans with sandbag
15 Shoulder Presses 40kg

400m Row
10 Cleans with sandbag
10 Shoulder Presses 40kg

400m Row
5 Cleans with sandbag
10 Shoulder Presses 40kg

400m Row

14-15 mins

What's a good sub for the handstand push-ups? I was thinking marine push-ups. Any thoughts?

MK....thats the toughest performance I've ever seen from any CrossFitter. Would love to work out with you sometime. Great perseverance! You win the top awards in my book.

TimW -

I think this picture completely proves the point you made yesterday :)

PERSEVERENCE + REPITITION = EXCELENCE

Wow Ladies! Well done! Second day in a row that VA has had pics up! Woohoo! Greetings from Virginia Beach!

"TRAIN HARD OR GO THE f%$#@ HOME"

#7 Check out The University of Pittsburghs Web site. They have one of the best programs on the east coast. http://www.shrs.pitt.edu/CMS/Departments/SMNProg.asp?id=201&secondid=357

32 mins. Subbed dumbell trusters for wallball. Had to lean against wall for pushups. Need to work on clean and handstand in warmup

#5: get a thingy called "the stick". It's sold online & at runner's stores. Buy the biggest one since you can use it on your neck & back that way. Whenever anyone tries mine, they try to keep it and I have to wrestle it back.

It's simply amazing in how it rubs out DOMS. I made a marathon on legs that were so crunchy hard the day before the race that I was in pain just to walk. Then I used the stick, and had nice soft stretchy quads and hams & no trouble the next day. After that I was devoted. It's about $40, but I've never had better results on DOMS, even from a professional massage.

In Baghdad, I was a bit of a witch doctor for my Band of Brothers. A frequent complaint was muscle soreness from wearing helmets, heavy IBA and weapons loads. I'd get a stick, rub them out & send them back on their way. It worked like magick. It was either the stick, or perhaps it was the incantations & chicken's feet rituals.

Another helpful idea: epsom salt bath. Submersion in a pseudo-sea just sets a person straight.

partial hspu. time 28:09 min
have fun johan

#41 - I had major back surgery just over a year ago, I have been doing CrossFit since May this year. I just avoid the maximum load days, and use substitutes for some of the excercises that I feel risk my back too much like the full GHD sit ups or deadlifts.

I have made an amazing recovery since starting CrossFit.

Subbed DB thrusters for wall ball
Subbed 400 m row for running
Did handstand pushups with smith bar at eye level
27.17

Thrusters continue to be my kryptonite

20:30, as rx'd (HSPUs with feet on wall).

Wall balls unbroken, HSPUs crushed me.

27m/183#'s

18:50 take away 1-2 mins. for travel time to treadmill.

did marine pushups for first set and then subbed deeeeep incline pushups for handstands. haven't gotten the hang of those things yet.

Modified to

For time:
Row 400 meters
60 Thrusters, 6 kg dumbbells
30 Piked push-ups
Row 400 meters
40 Thrusters, 6 kg dumbbells
20 Piked push-ups
Row 400 meters
30 Thrusters, 6 kg dumbbells
15 Piked push-ups
Row 400 meters

20:50

Tough one.

27:24 (with 4-book HSPU...they still took a long time)

18 y/o F

Woke up this morning and did a practice USMC PFT

flexed arm hang: 62 seconds (I should have maxed it... dammit)
situps: 100
3 mile run: 22:52

for an overall score of 272. That's 1 point improvement since when I did it in high school for my ROTC app- except then I maxed f.a.h. and ran in almost 26 minutes...
YAY for crossfit and lifting to get my run time down to what I think is my best complete 3 mile run ever. Now I have a current starting point so I can see how I can keep improving.
No better way to start the day than going outside in the dark and working hard. :-)

#7 Shuster

Check out Colorado State University, Ft. Collins.
http://www.fshn.cahs.colostate.edu/programs2.asp#

They have an interdisciplinary program for nutrition and exercise science. This is in the masters level, but they prob. have something at the bach. level or can taylor one. What part of the country are you looking for?

Did "Cindy"...I finally figured out the kip!

New PR: 14 rounds + 3 pull-ups!
Also, finally did pull-ups fast enough to rip open one of the calluses in my hand.

Today I discovered that when subbing KB swings for a run, it shouldn't be based on time, but approximate effort. I can do 30 swings in about the minute it would take me to run a 200, on the first set anyway.This is my 1/2 volume sub:

30 1.5 pood KB swings
30 thrusters, 45 lbs barbell
15 steep incline push-ups (50 inches-ish)
30 KB swings
20 thrusters, 45 lbs barbell
10 Handstand push-ups
30 KB swings
15 thrusters, 45 lbs barbell
8 steep incline push-ups
30 KB swings

13:37

44/175

As rx'ed: 25:15

Full ROM on HSPU, time includes about 2 minutes going in and out of the basement gym to outside wallball and putting shoes on and off for HSPU.

MK, I went a little bit harder today, just because of you.

24/m/185

20:01
HSPU's were garbage

viva la revolution

M 48 70" 174

For time:
Run 400 meters SUB Row
60 Wall-ball shots, 20 pound ball SUB 15.4 pound ball
30 Handstand push-ups SUB push-ups with toes hooked over bar in the power rack
Run 400 meters SUB Row
40 Wall-ball shots, 20 pound ball SUB 15.4 pound ball
20 Handstand push-ups SUB push-ups with toes hooked over bar in the power rack
Run 400 meters SUB Row
30 Wall-ball shots, 20 pound ball SUB 15.4 pound ball
15 Handstand push-ups SUB push-ups with toes hooked over bar in the power rack
Run 400 meters SUB Row

17:08

23:51

Subbed reg. PUs for HSPUs, but upped to 50/30/20

Other than that, as Rxed

Age=27
BW=185

As rx'd. 19:00 mins. Tough one.

MK: Respect!

35/m/179/5'10"
Subbed 45lb overhead presses for HSPU, otherwise as RX'd 30:39 Got strange looks from the other early a.m. folks during the wall ball, HA!

This is not meant to be a mean post, but I am just curious. How is that there are people on here questioning whether it is too intense to meet pukie? Did you guys not realize the intensity of Crossfit by the amount of ink pukie gets on the comments section and by the fact that he is the mascot?

30 min elliptical-low intenstity;

CFK w/ kids-practiced pistols and did some tossing/catching drills.

39yom/185#

23:14-wall ball broke in second set--did overhead presses with sand spilling out (x2) ILO. HSPU=modified (all); .3 mile loop.

Holy F*(%!ng $;!t, Batman!

Now that was some serious perserverance. I have yet to meet Pukie, but am SO impressed by both of these women.

Maybe these 400s will introduce me to the clown from outta town.

I'm embarrassed to post my time after seeing everyone else's, but I finished dammit! The heaviest ball we have is 15 lbs.

45/m/220
34:21

By the way, I was the first to complain about the Buddy Lee shipping costs to my APO address. Got a nice email from them and ordered--my shipping cost for the Aero Rope system (rope, book, dvd) was $15.

Out.

Hard as nails MK....awesome work.

37/M/232

Sub'd Reg PU
&
12 lb Med Ball(it's the biggest at the Y)

36:27

The thing that made me happy today was an 8 min pace on the 400's. For me that's a HUGE improvement.

bw 170

hspu assisted

17:21

Awesome video! You girls ROCK!!

Ladies, REPRESENT!

So much sweat.

For time:
Run 400 meters
60 Wall-ball shots, 16 pound ball
20 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 16 pound ball
20 Semi-Handstand push-ups
Run 400 meters
30 Wall-ball shots, 16 pound ball
20 semi-Handstand push-ups
Run 400 meters

23:13

d'oh!

Years and years of doing erg intervals, and I know what it means when you move the bucket closer.

Firefighters have nuts bigger than King Kong's. That video is proof.
Great job MK.

41/f/163#
Making up 2 days ago WOD
3 roundss 13:01
35 double unders (single single double, able to string 4 together)
20# thrusters 25 reps (they make my lips go blue but completed all rounds without breaking up)
15 pullups (standing weight asst gravitron, 52.5, 61, 67)
rowed 2200meter, 10 min, first 500 done in 1:51

This WOD deserves a name! Suggestions?

M.K. - that's how you push it! That should inspire anyone who thinks they're pushing to the limit

WOW, what a video. What effort. I am in awe, this will motivate me to do more in the future.

16# ball, HSPU with feet on the wall

48/M/170 JB 21.19
42/M/190 DB 21.17

what are you trying to kill me? lol Bring it!

17:29
sub 45lb bar thruster

m/6'/185

wu

WOD:
substituted 18 burpees (-pu) for 400m runs
and 45 lb thruster for wall ball-
all THR and HSPU performed in pairs of 10xTHR +5xHSPU unbroken

time: 25:45

m/38/178/67"

ran on 1/10 mile indoor track
subbed 14lb ball for 20lb,my 20lb ball still on back order
much faster on hspu's after changing to facing wall from facing away from wall

hspu's kicked my ass!

Ran 482M
60 wb's
30 hspu
Ran 322m
40 wb's
20 hspu's
Ran 322m
30 wb's
15 hspu's
Ran 482m

total time 33:58

Rest day for me.
Performed "Cindy" yesterday.

45m200
as rx'd: 28:34

just made a 20# wallball (stuck with 10K before) and it took a whole set before I realized that I could do this. touch and go for a while. also, hspu's assisted, but great getting all those tough reps in.

M/43/196

Run 400 meters
60 Wall-ball shots, 20 pound ball SUB 12 pound ball
30 Handstand push-ups SUB elevated push-ups

Run 400 meters
40 Wall-ball shots, 20 pound ball SUB 12 pound ball
20 Handstand push-ups SUB elevated push-ups

Run 400 meters
30 Wall-ball shots, 20 pound ball SUB 12 pound ball
15 Handstand push-ups SUB elevated push-ups

Run 400 meters

Time: 21:25

I LOVE the slow-mo parts! It made the video look like there were cool action sequences, especially when Maggie took off her shirt; classic cool.

MK, way to fight through revisiting lunch, breakfast, or whatever. That's some serious mental fortitude and an excellent display of will power. I can't wait to get off of work and hit the gym now. Thanks you two.

that a girl way to tought it out

Subbed elliptical, 12# wall ball and 1/2 ROM HSPU.

21:35. HSPU were limiting factor today.

Maggie, MK-
You girlzz crush! Great to see you kicking ass...I wear the Fairfax T-shirt with pride!
Robb

used 14lb med ball
assisted hspu, feet at belly button height

17:30

17:58

runs on TM at 9.0-9.0-9.5, subbed 1x25lbs db, partial rom HSPU

post: with 32lbs KB
1 arm swing, 15L, 15R
Cleans, 15L, 15R
Snatch, 15L, 15R
2 arm swing x 10
5 TGU L, 5 TGU R

Light warmup consisted of dynamic stretch + CFWU x1

For time:
Run 500 meters
60 Wall-ball shots, 15 pound ball
30 Handstand push-ups
Run 500 meters
40 Wall-ball shots, 15 pound ball
20 Handstand push-ups
Run 500 meters
30 Wall-ball shots, 15 pound ball
15 Handstand push-ups
Run 500 meters

31:39.92'

WHAT AN AWESOME WORKOUT, I'm totally burned but I loved this workout, when i read it when waking up I was so prime to hit it and it felt totally like crap doing it!! which is sign of a great workout =)

There is a strict relation between the level of intensity and the level of discomfort you feel, or something among those lines.

Coach, thanks again for all those workouts.

wou'ha

#59-KW
The song is "Cold Hard Bitch" by JET

whoops, I missed the final 400m

That was an awesome vid!
Strong work.

Is it a little pervy to be attracted to a girl I have witnessed hurling? I would never have guessed that CrossFit would cause me to rethink my morality!

You girls rock!

As Rx'd 24:47

wall balls getting better. did the first set of HSPU straight thru.

I love this stuff

23:26 as Rx'd... HSPUs were slow

Question.

When scaling, should weight moved or number of reps be maintained?

Example: 60 reps at 10lb. ball or 30 reps with 20lb. ball?

These uberworkouts intimidate the hell out of many of the new guys I bring into the program and it often causes them to quit before giving crossfit a chance. Scaling to an achievable workout may mitigate this.

Also, before any of you pull out the 'pussy' comments, I'd remind you all the guys I'm talking about have been dodging bullets for a living a lot longer than most. Cut 'em some slack.

#117 El D

See ystd's comments. The same question was asked and answered. Scaling is an integral part of CF and has been from the start. For today it depends on the experience of the athlete. If they are true CF rookies scale BOTH weight and reps.

Take a look at www.brandxmartialarts.com. They've done the scaling work for you, and do it for every WOD every day.

FWIW, questions asked sincerely and cordially are usually responded to in kind. Thanks for helping out first responders.

24:45

EXCELLENT JOB GIRLS! Great time Maggie and i knew u would never quit MK. Hopefully I'll be trying this one in the not to distant future!!!

25m/175/5'9

25:20

400's were at a 6min/mi pace
HSPU's slowed me up

M/35/240

18.59 running back and forth between treadmill and wall ball and did assisted HSPU...People must think I am nuts running around my gym doing my workouts, but I don't care...long live the revolution.

no wu
WOD modfied:
400 m
50 wb
25 hspu
400 m
35 wb
15 hspu
400 m
25 wb
10 hspu
400 m
used 8 ball
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

MK definitely inspired me to quit the whining and 1,2,3...GO!

Missed the first 400 since I was pumped to get right to the wallballs!

Modified WOD 22:44
60 Wallballs w/24lb ghetto medicine ball
30 elevated foot pushups/handstand thingies
run (fast) 400M
40 Wallballs w/24lb ghetto medicine ball
20 elevated foot pushups/handstand thingies
run (slow) 400M
30 Wallballs w/24lb ghetto medicine ball
15 elevated foot pushups/handstand thingies
run (shuffle) 400M

Forgot my time... again
19 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

25 minutes but the ROM on the HSPU's was aweful on the last set and a half.

21/M/160
Used a 8kg ball (heaviest available). Had no one to assist on the HSPUs, so I did 45ish degree angle PUs off a handrailing. 1/4 mile runs instead of 400m.

19:52

Had to sub 10 pound ball for 20, as I still don't have one. And also I can't do a HSPU yet (yep weak). All said, loved this one, even with this most annoying hacking cough that's kept me up for a month now. 25:09 for time.

.25 mi
2x20# db
HSPU

lots of breaks

31:21

strange... the first few HSPUs each set were tough, short sets.

180#/42yo

24:00 rx'd

The hspu were surprisingly hard after chucking the 20# rock. I did them against the wall and touched the nose every rep. No leg kipping. My shoulders were throbbing during the runs!

23:33
wall balls to 9' ceiling
everything else as rx'd

20# thrusters for wall ball
everything as rx'd
18:06

34\185#\m

34/M/75kg

As Rx'd:

38 min 50 sec

36M/5'10"/165#

Sub'd 40# thrusters for wall-wall shots.

24:38

HSPU were slowest part. Shldrs on fire.

Intense video.

One small correction needs to be made; in the video the caption reads "The bottom of the rings are level with the sholders"

Where the arm attaches to the body is spelled "SHOULDER" not "SHOLDER"

Have a great day! :-)

23:47
14# ball
hspu- head to 2" pad

Wow... Strong work ladies. Maggie... That's cool S@*T! Very impressive.

WU
.5 mi. walk on treadmill
WOD
23:03
assisted HSPU
20# db thrusters

Sub'd piked PUs off of a cabinet counter:
26:31

Subs: 6lb wall ball shots, (all the gym has)
assisted hspu

27:15

CFWU x 2

65#, then 45#, shoulder presses substituted for HSPU.

8# ball against a tree in the back yard. Accuracy was a challenge.

Still building up my HSPU ability--seriously modified right now at about a 30-degree angle.

23:30

m/25/167lbs

subbed 400m row for running and push ups with feet on bench for handstand push ups.

16:41.

#57 Rory and #66 Joel - Thanks for the information, I'll definitely be looking into both of them. I'm on the east coast, but I don't mind moving.
Thanks again.

WU: cfwux3, dog walk to the mailbox (just over 400m)

WOD: 27:12 sub pain-jug thrusters for wall balls*

*my pain jug is a big plastic jug holding 4 gal of water w/o handles.

That was a gut-check. Seemed like i was running into the wind the whole time!

22:54 w/ 45# barbell thrusters. Another "just trying to get through it" day. Beginning to think I need a 1/2 intensity week.

Funny how tired shoulders can mess up your running. Devious.

Does that final 400 meter run seem to be out of sequence, or is that just wishful thinking on my part?

wow... i am ashamed of my effort after watching that video... MK, you are such an inspiration!

30/F/158
warm up 500m row, stretch. was late this morning (again!) and had to forgo the CFWU.

22:17

sub thrusters (20# DB) and HSPU with feet on something at 90 degrees. 1/2 ROM. all sets broken.

dreaded this workout and ran SLOW! i really am ashamed after seeing that video. tomorrow, i will do better, i promise.

ck

Ran all 400 m. with 6 flights of stairs in the end to get to the policegym... HURL! Higher-Fire-Desire.

As rx'd: 22 min.

Bwt: 134

As Rx'd

17:11

Wall Ball unbroken, HSPUS broken into sets of 5 by the end

as rx'd nose to floor and full ext at top!

28:16 legit!

I say we name that workout "Hurly Girlie"

Ive been crossfitting for about 6 months now. I dont post to often but i just wanna say that i love the looks i get from people while doing some of these workouts. I go to school in lubbock tx where there isnt a crossfit gym in probably 300 miles, so i workout at a traditional gym here in town. I could go on and on about the results but those of you using the program know how immacualte it is.

wow ladies, great work in that video! MK way to push through!

Ashley #77- congrats on the PR and getting the kip down! take care of that rip!

ugh wall balls.

GREAT!! I cant walk, did 10 pounds with the Wall-ball shots time - 24.36

44/M/180
TIME 16:37 AS RX'D

WARMED UP WITH JUMP ROPE @ 100 REPS, AND PUSH UPS @ 85 REPS. BOTH WITHOUT STOPPING.

HAND STAND PUSH UPS WITH FEET AGAINST WALL. FOR ME ANY OTHER VARIATION OF THIS WILL RESULT IN A TRIP TO THE E.R.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

18:30

28 yom, 180 lbs

25:58 as rx'd

Ugh I feel violently unwell. No wallball allowed chez my uni gym (who also saw fit today to close the free weights room for repainting the walls a lurid turquoise colour. I seriously doubt anybody at all asked for it, wanted it, or is glad they did it. During the day for like a week. So it was thrusters with 2 fifteen plates. Also had to sub half the HSPUs for clapping PUs as I suck.

31min50s.

22:33

toes hooked on wall

18:20 as rx'd

Had to sub some stuff out. 400m rows, 40lbs. thrusters, shoulder press.

10# ball, regular push-ups,
28:15
Literally, my legs are too numb to hurt. Cant wait till that wears off...

shuster# 7
I work at Troy University and they have a pretty good Scinece, Sport and Fitness management masters, It's taught by Dr. Tomasi I can you hook you up with his number if you want..... or you can go to Troy web site... troy.edu...

27/245/78"

used feet elevated at chest height as sub for HSPU. the rest was as Rx'ed.

19:39

I was expecting this to take longer...sholders are TOAST.

Great WOD today!! This is my second day doing crossfit WODS.

Sub 12lb med ball
assisted hspu

19.15 min.

27m 73in 205#
:21::20
20lb ball
feet jacked up for HSPU
tried against the wall but just wasnt happening
swim afterwards to help loosen up the smoked and tight shoulders.
Toby and Ryan great job today.

31/m/213/6'5"

27:53 sub 2x20lb dumbbell thrusters.

First day back after 12 days off while on vacation. Did a speed session yesterday (for me 2 miles at 7 min pace on hilly trail) and it took some pop out of my legs, felt it on the thrusters. Overall not a bad time for me. (Especially since I gorged on Mexican food while in Tucson, no good Mexican food near me here on Long Island..3 lbs heavier...ouch)

The video was great, way to persevere(?)... perserveer(?)...perse... stick to it and not give up! Both ladies are Lionhearted.

WU-
Yardwork 1 1/2 hour
OHS 24 reps w/ B stick, 24 jumping pullups, 12 wallball w/ 27 lb ball, 12 thrusters w/ 45 lb bar
WOD w/ subs-
Row 400 m instead of run
8 lb wallball, to ceiling
45 lb push press
proper amount of reps

Time- 26:30

Gamed the wallballs this time (broken into 15's, with 15 second rests) and I think it helped. All sets broken on Push press. Really, really will make the 20lb wallball this weekend. The 27 lb one is slippery to catch easily. Knee is hurting today, so opted not to do thrusters in WOD.

Kate

#9 Keith - I disagree, I think without doubt that it's one of the all-time BEST videos ever.

CFWUx1, TGU 3ea@25#, BW 127

as rx'd, HSPU assisted w/bike inner tubes on pullup bar: 26:49

not the best, not the worst. that 20# wall ball feels so unwieldy to me--it often tips over my head if I don't catch it right, and my hands are so small in relation to it that it's hard to get a good throw sometimes. Always something to work on! Excited for tomorrow, though i might go bouldering instead.

As Rxd
Barri 16:01
Shay 17:29
Carole 18:08

M, 39, 175

27:31

HSPU's against the wall and too a 2" mat. Was doing these with a toe over bar at chest height. BIG difference!

I agree with the few of you who are questioning the merit of workout induced vomiting. I love working out at high intensity, but I will always stop before I puke, as that is taking it too far in my opinion. If working out until vomiting is realizing your maximum potential and working out until extreme exhaustion is realizing great potential, then I choose to realize great potential.

1/2 week. Shoulder sore, serious modifications made.

400m run
30 20 lbs med ball thrusters
20 pushups
400m run
20 20 lbs med ball thrusters
10 pushups
400m run
15 20 lbs med ball thrusters
8 pushups

time: 8 min.

Is MK married? She would be a great fit for my SO's brother.

That kind of "no quit" is amazing!!!

subbed: 40# thrusters for wall ball
& pushups for hspu(except 1st 17 reps)
29:20

Subbed squats for wallballs, regular pushups for hspu's.

17:39

at the old Oxnard High School.

d - 29m/175

25:29 as rx'd

hspu's forehead to floor...running with thrashed shoulders/triceps is goofy as hell

j - 33f/125

23:30 - 10# wall ball

I honesty couldn't remember the exact reps, so I did the following:

400 m
60 wall ball shots with 18 lb ball
40 hspu assisted
400 m
40 wall ball shots
30 hspu assisted
400 m
30 wall ball shots
15 hspu assisted
400 m

21:32
m/180/6'

This one I definitely felt like I was attacking the workout-- no prisoners style.

This one turned out odd:

First off, subbed HSPUs with feet elevated piked pushups.

Then, after the first 60 wallballs my basketball of sand split open, so I grabbed the nearest heavy item I could find (a 50 pound concrete block) and started chucking it up as high as I could for a wallball sub. Had to let it fall on to the ground and pick it up again each rep, didn't fancy my chances catching it. The simple joys of the backyard gym.

Result: 28:04

24:32 as rx'd

CFWU x3

WOD
:21::07

Dude, that sucked!

I felt weak the whole way through. Probably due to 1 of 3 reasons. My nutrition, beat up w/nagging injuries, or the fact I've dialed down my beer intake. Hmmm..... Time to put it in the box and see what comes out. Brews tonight.

Get some, Go again!

5min rope skipping + CFWUx3

WOD as rx'd: 17:57

Still no full ROM on HSPU's yet :(

5min rope skipping + CFWUx3

WOD as rx'd: 16:48

Still no full ROM on HSPU's yet :(

23 Male, 155#
28:00

500m row
40# thrusters
Mixed regular, self-spotted HSPUs. Unable to do any of the sets w/o rest.

Phil #165,
I'll respectfully disagree with your position on exercise-induced vomiting for 2 reasons:

1. If you never bring yourself to the point of vomiting, how do you truly know how hard you can push yourself before it actually takes place. It is similar to the explanation Coach provides for explaining why bad form will rear its head every once in a while during high-intensity WODs. If your form is perfect all the time, how hard are you really pushing yourself?

2. For a firefighter, it is perfectly reasonable to assume that they may find themselves in a situation where pushing themselves to the point of vomiting and continuing to push through it could be a matter of life or death for either themselves or someone else. Would you suggest they stop and slow down or put down the person they are carrying to safety because they are feeling nauseous? Not everyone has the luxury of stopping when they are feeling tired or even extremely exhausted for that matter.

Holy Crap!

#175 - dmarsh, well said.

WU: CFWUx3
WOD: 27:12. sub thrusters for wallball. Great workout!

36y/f/132
Tough one today. . .
15# wall ball, hspu against the wall: 22:09

26M
150

subbed barbell thrusters and had my feet on the wall to do the hspu. Still sucked 21:30

in honor of those ladies in fairfax, I had puked a bit myself after today's wod

15 lb ball, full hspu's, 400's started fast, ended in regurgitation.

everything as written except the 15#ball
right at 30 min.

19m/6'1/215lbs
subbed regular pushups for hspu. 13:30

50/195

500 meter rows, 12lb wall ball.
22:47

24y/r old male @183lbs time was 33:44 did the entire WOD as required. This one really hurt bad.

22/m/200lb
Kinda screwed up on the reps with last set of Wallball and HSPU. Also, only used 10lb ball.

400m,60 wallball shots, 30 HSPU
400m,40 wallball shots, 20 HSPU
400m,20 wallball shots, 10 HSPU
400m
24:40

If anyone has used but in good condition Elite Rings for sale, please let me know. Thanks!

Maggie & MK - I continue to be impressed by your dedication, both mentally and physically. Nice work girls.

Tony, CF Fairfax

18:13
HSPU feet on wall, nose to floor.
Great Workout!

26/m/165
I didn't have a 20lb mb, so I split the sets in half and used a 25lb and 15lb. Otherwise as rx'd.
13:57.... I was beat.

280#'s/44 yom

Did the first two rounds in about 21 minutes.

subbed asst'd HSPU.

as rx'd about 30min. I didn't have a view of a clock to get the exact time.

45/f/130
Way behind in the wods.Did Cindy for the first time. Loved it.
15 rounds/19:30 If I had seen the 'Nadia video' I bet I would've done better although I'm very happy w/my time. Totally inspiring. Being a former gymnast myself,I can't wait to get out there and walk on my hands again!
Thank you Nadia

instead of 1 wall ball shots i did 1 squat and 1 shoulder press (both in smith , bar weight = 15kg).

HSPU -> push up with feet on bar (at approx. 60cm, 3rd level in smith).

time: ~37min

I set my timer on my cell phone only to find out I didn't set it at all.

But I did a 15 pound (didn't have a 20 pound) medicine ball and did 30 push up sets instead of hdpu, because I don't have the strength to do those and I didn't have anyone to help.

It was a beast though, nevertheless. I'm still lightheaded.

41:38

Forehead to floor

29/M/6'4"/201#
Ran 400m and Row 500m
4 rounds

32/F/5'10"/153#
As Rx'd (20# ball, HSPU's against wall)
20# wall ball shots and HSPU's are finally becoming more tolerable :)
21:13

37/M/5'10"/190#
As Rx'd
Handstand push-ups sucked; couldn't find my rhythm.
23:37

27M/185/5'11
as rx'd 29:10

ran out of time..17:38
completed 400-60-30,400-40-20.

28:22 as rx'd
wall balls better than expected but broken into 5's usually after the first 20
hspu tough and very broken up this time. May have been better to do more singles with less rest than always wait for doubles.

m/55/198
sub 15 lb. ball otherwise as rxd 19 min flat

WU: Playing with the son and the dogs
WOD: Finished the first two rounds in 18:22. Ran out of time. Had to go to parent-teacher conference...

Thanks Coach!

M/40/160

Usually sub rowing for running. Today subbed 30 calories on the lifecycle. Roughly level 15 for just under 2 minutes. Seemed a fair sub.

27:36

Age 35
BW 147#

As rx'd:

20:01

21:18
40 hspu the rest L pushups with feet on rail.

17:15

Only have 10# ball
HSPU Feet on Smith machine bar

42yom / 147

28:56 subbed 40# thrusters for wall ball otherwise as rx'd

Not my day today, this one was diabolical, runs affected Thrusters which in turn affected HSPU’s. I can usually get 15-20 HSPU’s on the first set but after the thrusters I managed just 8 out of the gate on the first set and it was all down hill from there. Way too many breaks and too much time standing around waiting for feeling to return to shoulders.

Post – GHD Situps

Thanks for the support. Maggie gets the kudos though. She smoked it, I just survived. The question is when is it too much? My awswer is never! Pukie is a great friend of mine.

25:48, almost legit. HSPU have always bothered me but today I'm pretty sure I could have sacrificed some time for nose to ground every rep but instead came about an inch short. Happy about improvement from past endeavors though

Thanks for the support. Maggie gets the kudos though. She smoked it, I just survived. The question is when is it too much? My awswer is never! Pukie is a great friend of mine.

Mark
as rx'd 24:41
HSPU need work

Excellent work ladies.

33/M/175
Sub'd:
Thrusters 45# Bar for wall ball
OTW as Rx'd: 28:00

HSPU were the real thing for the first time I did not have to sub with feet elevated push-ups. HSPU at up all my time and I went to failure on several sets. I am happy to have completed all HSPU as Rx'd for the first time.

30/m/165

1 mile warmup

466 meter runs
wall balls with 12#
All reps as rx'd

23:55

33/M/175
Sub'd:
Thrusters 45# Bar for wall ball
OTW as Rx'd: 28:00

Still purging Vegas.

Sub'd 40lb Thrusters for the Wall Balls. 400m run over a steep incline (down and up). Handstand PUs done with my knees braced on fence railing.

:29::04::00

subbed 95lb. push presses for handstand pushups.

Nick: 25.12
Steve: 25.08
Neal: 20.54
Mike: 26.59

7 Weeks Post C-Section
11:40

Modified WOD
200 meter row
30 Push Press (25lbs)
15 Push Ups (on knees)
200 m row
20 Push Press
10 Push Ups
200 m row
15 Push Press
7 Push Ups

As prescribed. 22ish minutes. HSPUs were kinda sleezy though...

sb'd 500 m row and regualr PU
28:58

#232 aaucoin-
Welcome! It's nice to see you here and happy CrossFitting.

Kate

Been crossfitting for almost a year. That is by far the best video I've seen. Out-freaking-standing! Awsome display of heart and fortitude. I would trust those ladies to do whatever it takes to save me from a burning building. MK way to hang in then and never say die!

40y/o M
75" 202#
almost as Rx'd
subbed 30# granite ball for 20#wallball, and nearly vertical elevated pushups for HS pushup
17:16

cfwux10reps 3rds

changed it up and did
push press 7sets of 3
135/155/165/175/185/195/205

ohs 7sets of 5 reps for form
45 lbs all sets

Warm up – GA’s Warm up + Sampson Stretch w/ 3x10 of push ups, dips, declined sit-ups, L lifts, & back exts, & jumping pull-ups and 3x20 of double-unders.

WOD from Sunday – My Gym wasn’t open on Sunday so did that WOD first - Dead lift 1-1-1-1-1-1-1 reps
1. 225 regular grip
2. 275 regular grip
3. 305 regular grip
4. 355 regular grip
5. 385 mixed grip (right hand up) – new PR
6. 405 mixed grip (left hand up) – new PR
7. 415 mixed grip (left hand up) – failed
8. 415 mixed grip (right hand up) – new PR My old PR was 365 the last time I did a CrossFit total on 6-08-07 so I guess it’s fair to say I’m getting stronger.

WOD for today - All 400 meter runs were .25 miles on treadmill w/ incline of 2 speed of 8 to stay under 8 minute mile pace. There is no 20 lb medicine ball at my gym so I used the heaviest medicine ball which is 7 kg or @ 15.43 lbs. HSPUs done with my feet on the dip bar which is about shoulder height on me. No breaks in any of the runs. No breaks for Wall-ball shots in the first round, but round 2 was broken 20 & 20, and round 3 was broken 20 & 10. HSPUs were broken 15 & 15 in round 1, but no breaks in rounds 2 or 3. My goal was to break 20 minutes and I would have been close, but someone jumped on my treadmill while I was doing my last set of wall-ball shots & HSPUs so I had to go unstrap my stopwatch from that treadmill, find another one, and set it up.
Time 20:45

Me: 41yo / M / 5'10" / 190lbs
CFWU + HSPU 3 sets 15 reps per set
WOD as rx'd: 28:58

gamb: It looks like I found myself a virtual work out partner (exactly the same time)

I did some assisted HSPU especially on the third set my shoulders were just blasted.

I did not do active rest yesterday and I paid for it today. Two Met Cons in a row :>)

Have Fun, Train Hard,
Billy

m/33/176 152 days since CF, Columbus Ohio

Subbed barbell thrusters since I do not have 20lb medicine ball.
Did barbell assist hspu.

31:33

19:53 as rx'ed, holy hurt. 6'4"/35yoa/187lbs

Wall balls all straight through but runs took the hit because of that. HSPU broken into mostly 3's with some 2's and 1's in for good measure. Didn't feel right today, almost flu-like in the tummy area so the runs felt blah. Of course, watching that video her puke 400 times may have made me queezy.

Post-Squats and/or Good Mornings.

Sub'd 20# DB thrusters for wall ball shots & hspu's were w/ feet anchored over bar about shoulder height (working through wrist pain w/ completely vertical hspu's).

400M
60 thrusters (15, 15, 15, 15)
30 hspu's (15, 15)
400M
40 thrusters (15, 15, 10)
20 hspu's (10, 10)
400M
30 thrusters (10, 10, 10)
15 hspu's (15)
400M

24:25 and spent.

By the way - I think Kate should get the award for the nicest poster on the message board. You're always welcoming & congratulating people which I think helps people feel comfortable posting. Keep it up! : )

I am not sure which woman I should be more impressed with...

44 / m / 193

as rx'd

modifed hspu feet no straight up

21:47

Note to self: Anytime I start feeling sorry for myself, start whinning about how much this sucks, just watch Maggie throw up...suck it up... and she just keeps going. Awesome!

27:29
Had to sub the wall balls because my gym sucks.

Pre- cfwu & snatch practise
wod mod'f-sore right elbow when in bootom of push ups & HSPU so went to a 2" rise above floor
26:44

guessed 400m run distance around basketball court
no 20# ball subbed with 15#
hspu variation with feet elevated 3 ft

time: 19:43

i think my run was short.

20:51

33/210 M

This was painful after 8 weeks off (shoulder), but I survied at 0500 this morning. Very painful but motivating to get through, subbed DB shoulder presses for HPU's.

26:00

32:37 as rx'd, with 23lbs home-made slam ball. you people are barbarians!

Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
20 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
47:39

27/M/160# As rx'd. 23:40. Great workout!

subbed a bit due to should issues currently

3x 1000mrow, 50 10# wall ball shots--29:34
Finished w/ 500m row
DL 135#
Several rnds each
7 in 30se0
4 in 30 second
2 in 30 second

Fried!

19 yom 180#

.25 meter run
60 45# thrusters
30 pike pushups
.25 mile run
40 45# thrusters
20 pike pushups
.25 mile run
30 45# thrusters
15 pike pushups
.25 mile run

24:30

would have been a few minutes faster if i hadnt hit myself in the face with the barbell in the 3rd round

Wow! Amazing! I love that vid. That is giong in my preworkout pump up rotation. I love working out with folks who go balls out. I just can't say enough, that was fantastic. No cowards in Crossfit!!!!!

m/40/182

CFWU 3x10

15 lb ball, HSPU supported on a garbage can (can't do those worth a darn yet).

19:48

M/187/34/6'

12lb wall ball
mod HSPU
18:17

24:40 no wall ball, 30lb. dumbell swings instead.

29/M/175

22:24, feet hooked on ladder for HSPU. Legs not at all cooperative after yesterday's run.

#242 Travis from Reno,
I second your notion. Kate's the best. And Kate, I meant to say congratulations on your cure! It's been a busy few days. Stay well.

56 y.o. 155 5'10

28:43. Piled 3 towels on the floor to 6". Did handstand push ups down to the 6" pile of towels.

Looking forward to it finally cooling off here--San Antonio.

25/f/5'2/129#

breakfast: run 47 minutes = 6.1 miles

waited for Jennie, then hit the cfwu x 2. struggled to squeeze out the dips and knew it wuz gonna be a heavy gravity day.

WOD:
400m run
60 wallball shots (10# ball)
30 hspu (Jennie: piked push-ups)
400m run
40 wallball shots
20 hspu
400m run
30 wallball shots
15 hspu
400m run
me = 24:10
Jennie = 25:30

oy this wuz tough. and then i let Jennie talk me into goin to do another workout comin up in a couple hours. i think shez becomin nuttier than i am about this stuff! hehe. we heart CrossFit :-D

GOD D-(edit) ... bless America!

Jebus, this one's a keeper. Not exactly good PR, but impressive just the same. Great video editing.

Note to self: don't eat w/in 90 of workout. Apparently she was expecting this since they had the bucket handy.

Great effort, and REALLY nice feet Maggie. I'm going to have to work on that technique.

39/m/190

not much wu due to time.

400m run
50 45# thrusters
25 hspu piked on squat rack
400m run
40 thrusters
20 hspu
400 m run
20 thrusters
10 hspu
400 m run

22:17

31/192

CFWU

WOD
As RX'd
19:20

Oh and huge kudos to my wife, who did her first WOD post-baby today. Nice work, sweetie, I'm proud of you!

26/F/115

Row 500m
40 Thrusters, 35#
30 Push-ups
Row 500m
30 Thrusters, 35#
20 Push-ups
Row 500m
20 Thrusters, 35#
15 Push-ups
Row 500m

26:29

Scaled: 400m runs, 40-30-20 wall-balls with 8# ball (the only one around), and 20-15-10 push-ups with knees on 3.5-foot object.

32:12.

as rxed 19:35
bwt 168/age25

Handstands were not a possibility today.
Subbed reg push ups.

Time: 18:20

Off to soccer
Erin

61/M/180/6'

CFWU x 3

Pack:
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 pike push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 pike push-ups
Run 400 meters
20 Wall-ball shots, 20 pound ball
10 pike push-ups
Run 400 meters

19:52

did runs as RXed
scaled wall ball shots to 40-30-20
scaled HSPUs to 20=-15-10

20:27

forgot to add:

Used 12 lb. wall ball--was the biggest one they had

21/m/155

45# thrusters for wall balls

30:13

This one kicked my ass. I'm still panting 20 minutes later.

sub #20 thrusters, 1/2 HSPU's 1/2 altern-raised box pushups
runs as rx'd

19 min

Neil(50) & Ellie(52)

Neil

1000 mtr row

Jump rope 140 x bounce step: 140 x alternate-foot step
3 x 100 of 4 bounce step / 4 alternate -foot step

Burgener WU

400 mtr run
60 WBS x 9 kg
30 Push press x 45 kg
400 mtr run
40 WBS x 9 kg
20 Push press x 45 kg
400 mtr run
30 WBS x 9 kg
15 Push press x 45 kg

23.41

Struggled with this one today. Legs and the rest of the body was still tired after doing "Cindy" yesterday.

Ellie

5 mins x/trainer

Jump rope 140 bounce step : 140 alt- foot step
2 x 200 of 4 bounce step / 4 alt-foot step

640 mtr run
60 WBS x 5 kg
40 Sh press x 17.5 kg
640 mtr run
40 WBS x 5 kg
20 Sh press x 17.5 kg
640 mte run
30 WBS x 5 kg
15 Sh press x 17.5 kg

20.59

Jump rope 2 x 200 of 4 BS / 4 AFS

10 mins stepper

Have a good one.

Neilfit

2:00 jump rope
60 #40 thrusters
30 HSPU
2:00 jump rope
40 #40 thrusters
20 HSPU
2:00 jump rope
20 #40 thrusters
10 HSPU

17:12

All HSPU with feet on a high rail

Im at NAS Lemoore CA, I get weird looks from some people here at the Navy Gym. Some people ask what Im doing.

24 yrs
185
18:00 flat

#189 DJ

LOL. Let us know if that BB works. That's one I'll need to try.

47yom 160#
Subbed 2x pushups for hspu (still rehabing my rotator cuff)
19:49
.3 miles 1:49/2:10/2:24/2:05

Can't wait until I can go overhead again.

Warm-up Jump rope

WOD
Run 400m
50 wall ball
25 HSPU
Run 400m
30 wall ball
15 HSPU
Run 400m
20 wall ball
10 HSPU
Run 400m

Used 18# med ball. HSPU supported on 3.5 foot wall.

25:21

20 lb dumbell thrown high
Pushups
400 meters with hill
2522

m/17/180
subbed HSPU with 95lb shoulder press. otherwise as rx'd
30 mins

the HSPU replaced with an incline pushup (about 20") and back arched. Had to go to the bathroom midway. Took about from 14:34-18:38 so a 4 minute difference from 23:30 would be 19:30

27 min. the biggest med ball avaiable was 5.5kgs...less than 20, so i'm sure it was way easier than it was supposed to...5 lbs make a big diff in workouts like these. did one of the handstand push-up variation.

26/m/190

First time in a long time couldn't finish the workout - shoulders couldn't handle the HSPU. Only 10 HSPU per round. Embarrasing.

27:30 with Wall Balls sub'd with dumbell thrusters

sub 45lb thruster 60,30,10 and diamond push ups 30,20,10 in 22.22.

used 30# barbells for wall ball, modified handstand pushups, ran with both legs, total time 29".
bc

steve/51/163
18:13
HSPU assisted
Todays video was great ,awesome job

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Sub 10 pound ball (all the gym had) and pushups.
Run is ~ 470 meters

19:16

M,6'1",33, 205
CFWUx1
This was a beast of a wod I must admit! I loved it, didn't put up the greatest time, however felt good just finishing it.
WOD as rx'd: 39:26
last 10 HSPU, did negatives. Had to rush and finish up for my next client.

40yom/160#
didn't have a 20# wall ball so I made one from an old soccer ball and clean kitty litter. Weighs about 13-15#.

As Rx'd with homemade ball: 28:24
Now I have to barf.

44/76"/199

subbed pushups for HSPU
subbed 30 db (2x15) for wall ball

25:55

Sub'd one 20# dumbell for wall ball and standing dumbell presses at 20# each hand for hspu's. Ran as rx'd. 27:11.

46 / 173

subbed 20# DB Thrusters for Wall-Ball Shots
HSPU ROM was 5 1/2" from floor to nose - getting better, just not good enough

28:22

34yom/165#

WU: stretching, CFWU x1
WOD: as Rx'd - subbed 45# Barbell Thrusters for wall ball and HSPU's rack assisted (nose level)

(26:14)

That is a great video.

26.00 using 2x20# thrusters and HSPUs that were not quite full depth. Treadmill set at 9.0-9.5 each time.

Tariq

35/199
as rx'd
33:30
That was a BEAR!

31/M/180

Only had an 18 lb. med ball
rest as Rx'd

21:14

Great work ladies I love to see the hometown crew getting some. Great stuff MK you rock.

28/m/205

18:41
HSPU's done with feet on box in pike position

after a week and a half off
10 lb wall ball, HSPUs killed me 31:18

18:05
15lb Ball
Modified HSPU

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 750M, stretch.

Run 400 meters
60 Wall-ball shots, 15 pound ball
30 Handstand push-ups: 30 broken feet on rack
Run 400 meters
40 Wall-ball shots, 15 pound ball
20 Handstand push-ups: 20 broken feet on rack
Run 400 meters
30 Wall-ball shots, 15 pound ball
15 Handstand push-ups: 15 feet on rack
Run 400 meters

Time: 26:02
Foam roll after

19:36, as RXed.

Wall-balls broken into 2 sets each, sprints at an aggressive pace, and HSPUs were ok. I'm happy with my performance on this one, felt like I had tons of go.

25 m 190 6'0
WOD with these subs: 1.5 pood KB thrusters (30, 20, 15) instead of wall ball shots
HSPU facing wall as vertical as I can get from that position
19:58...smoked

29:30

Couldnt do a single handstand pushup so I did incline pushups. Not sure im doing the wall-ball shot right.

Modified:

60,40,30...25lbs wallball
30,20,15...Assisted HSPU
400m run(x4)

27:53

27/m/5'9/157

400m run
60 thrusters 2x20#
40 hspu
400m run
40 thrusters 2x20#
30 hspu
400m run
30 thrusters 2x20#
15 hspu
400m run

a bit more than rx'ed
30:35