hah, this should be much more fun after those 3 previous workouts.

hahaha, love the beer promo. I noticed he was drinking it while the wife did the workout....

How many times have I heard that "Only one more round!" A future director in the making!

Here we go again!

Yeah...Right

Coors Light....the OFFICIAL beer of Crossfit...HAHA faaantastic.

Thats impressive Eagle, it got posted for tomorrow and you did it in the first 26 minutes it was up lol.

I so love swings! Can't wait for tomorrow!

Those kids are gonna be athletic beasts by the time they hit high school... i feel sorry for whoever they play. I loved the "only one more round!" lol, cute kids :)

Great video today. It's hard to explain the constant inspiration i get from this site and this community.

The Eagle - what is your 4:18 referring to? You did 1200m, 63 KB swings, and 36 pull-ups in 4:18?

So you basically did 3x53 sec 400m, 63 1 sec KB swings, and 36 pull-ups of 1 sec each with 0 transition time.

Truly amazing, I want to see that video next!

So for the real people - please remember to post to http://www.logsitall.com

Cute video, that kids got a damn good throw!

This ones gonna be fuuuun.

Awesome job Mason! What's with the Coors Light spot?

Only 2 weeks into Crossfit and love it...can anyone tell me what "1 1/2 pood" means in relation to the kettleball?

that kid rocks bleed and go!
nothing feels better on bloody hands than a silver bullet

Nothin' against product placements, but I just don't associate Crossfit with anything "light".

Uh. I noticed he said that Crossfit's official beer was Coors Light. But, it seems to me that the lady in the video was drinking Fat Tire. Couldn't see the logo, but it sure looked like one. Where's the loyalty? I'll take my Coors Light with two olives please.

Thanks to everyone who came to Flagstaff for the Cert this weekend, special thanks to all the trainers and CrossFit HQ staff and most especially thanks to Greg and Lauren.

Lisa and I had a great time, thought it was a killer Cert, loved having everyone at our gym, and as always learned a ton!

I am with Angry G on his assessment of the Eagle "as Rx'd" WOD in 4:18. My last Helen as rx'd was 10:02 with about 10-15 sec rest between exercises. I too would like to see the video of that WOD... I guess everyone's DNA is not all created equal...

Jamie,
That's the best video you've ever made!!
Now...we just need Jake and Mason to square off. Jake's got him at 4:45! :-)
P.S. Jake's mouth looks just like Mason's. Got both teeth knocked out this weekend at soccer.

#3 the eagle

dude, it's three rounds. three.

As Rx'd

12:19 (2 minute improvement over last time.)

For the record, I did this on saturday due to lack of time for Murph. I'll have to find something else to do tomorrow I guess.

Chris,
Maybe more than you want to know about an arcane Russian system of weights - http://en.wikipedia.org/wiki/Pood

Chris,
Maybe more than you want to know about an arcane Russian system of weights - http://en.wikipedia.org/wiki/Pood

Is it okay to use an assisted pull up machine to help get the reps done?

cool stuff...cool folks. Good WODS both of you.

Thank you Coach and team for a great cert expereince. Thank you Lisa, Mike and all the members of Crossfit Flagstaff for making us feel right at home.

What's a good sub for the swings?

Here we go!

34yo male 195lb

did this one last week at the Mesa cert. time 1100 flat.

I missed Mary so will pull the ol' WOD switch-a-roo.

Comments #3,4,9,20,15. et al-

Seriously, guys? I mean, really? If I posted a 1:30 time for fran, or a 10:00 time for Murph, with no supporting evidence, you're telling me that you would challenge me for the WR, on the postings? Really? With all the mental smoking we do on days off around here (and I have seen both of you post on Geopolitics, world order, momentus econimics and such), and you can't decipher a BS time or post from the real? I have to believe that you understand that A)- that must have been a mistake or B)- that is complete and utter BS or C) someone (namely the poster) doesn't understand the workout.

Unless A, B, or C is your honest expectation, i have to believe that D)- you two are taking a 4:18 "Helen" to be a real post, faster than OPT, APT, Greg A, et al, and, consequently, I believe that E)- you two are not "smart" or "knowledgeable". I understand keeping things honest, but come on. Do your workout, post your times, and congratulate or DISREGARD when appropriate. Jeez.

that was the best CrossFit WOD video ever. I totaly plan to steal it and show Mason kickin' box jump butt any time my fellow firemen complain about a WOD being too hard. I will also use it(with great success I have a feeling) to demonstrate to the "Administative Powers That Be" -read Chief Officers- the simply beauty of CF's scaleabilty.

Personally, I plan to totally forget the 2-for-1's in the beginning!!

'Colin is still going' - haha that one made my day :o)
Also 4 kg KB is nice :o)

Does the "three rounds for time" directive include seeing how fast one is to do the 12 pull ups as well? (I am referring to the October 15 workout).

What is a "pood" (as in "1 1/2 pood kettlebell")?

Used 36# kettlebell

21:16

Haven't done a XFit work out in a year... I'm working my way back in.

comment #33 What is a "pood" (there is a lot of info in the FAQ's, which is where this came from)

1.9. What's a "pood?"

Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

Danny -
a pood is a russian unit of massused for russian kettlebell. it gets rounded to 16kg.

so i want to slim down not bulk up...if i decrease the weight on the dumbbell swing significantly but increase the reps will that help? i dont want more manly arms than i've already got =/

Sarah, have you laken a look at the video of today? have you seen the arms of that lady? She does every workout as posted. You will NOT get manly arms using the weight as stated. However, when just starting it is recomended to scale the workout to your own abilities.
take care, train smart and have fun,
Johan

#37 sarah...hoo boy, i feel like there's a lot to disentangle in your comment. 1) just to be clear, the WODs are scaled for a generic male of about 175lbs. 1 1/2 pood is a little less than a third that weight, so for the KB swing, pick something appropriate--say, for a 120lbs woman, 35lbs or so. 2) KB swings are not an "arm" exercise, per se. yeah, you're hanging on to the weight, but the weight is propelled by a powerful thrust of the hips. 3) forget what you may have heard about "low weights, high reps" causing muscles to "lengthen and tone." do the work as prescribed, with as much intensity as you can muster, and you'll get leaner, more defined--that is, if you're also strict about your diet. more importantly, you'll get *stronger*. there's a reason you're doing crossfit and not pilates, right?

dag, caught in the spam filter :(

btw: Lovely video.
Start wit 3-2-1-go and just before the end: one more round. Love it.
ps: the wmv link did not work for me

24/m/185/5'9"

as Rx'd
11:48(dropped 22 seconds from last time!)

viva la revolution!
CrossFit Hohenfels

Great video! Glad to see the family involved with crossfit. My 6mth old is out there with mommy and daddy everyday. She stares at us like we are nuts but deep down she knows she will be joining us very very soon!.

Proud NAU alumn (2003).

The best part of that video is when he just wipes the blood off his leg! and the 25 yd football toss. Thank Great

Sorry, a day late on the post. Lots of posts on the science and pop-science of global warming. If anyone is interested, follow the link below to get a hopefully thought provoking compilation of scholarly science on the subject.
http://www.astronomynotes.com/solarsys/s11b.htm

13:37

20:23
Subbed 20 kg DB (wife using the remaining plates needed to make it 25).

My first Helen with real (kipping) pull-ups, which is very cool. Had to mix the grips from midway through the second round though.

My running (the first in a long time) sucks, and I took a couple of sneaky breaks to spot form for Herself - which is really just an excuse - but I was on my back at the end of it and that's what counts right? :)

23/m/145

used 45lb DBs for the swings.

12:13

M/28y/

15:48

Used 27,5 kg db for the swings

32/m/6'/190

9:02 (on treadmill)

55lb db's

Great video Tony.

11:02, scaled swings to 35 lbs, still nursing hurt back.

NN NN NN

36m/5'10/192

pullups broken and jumping

14:10
improved 20 seconds over last workout. Still to heavy for pullups..need to eat cleaner to drop lbs.

14.50
subbed rows for running

10:35 (PR) with 35# kettlestack

11:37 (PR by 58 seconds) with 25 kg KB swings

First workout back from doing the Performance Menu mass gain program.

Sub'd 500m rows, 55# DB

16:12

ANY ADVICE ON THIS WOULD BE APPRICIATED.

I will try and get to the point here quickly. When I do ring dips i get wicked tendonitis in my left elbow. It does not happen when I do regular dips. I have been pushing through the pain for almost 3 months now, and it just flares up worse each time.

My question;
Does anyone else experience this? And is this a common complaint due to incorrect form that needs to be adjusted or tweaked?

Thank you in advance everyone for your help!

"Helen" this afternoon!

"Train Hard and Push Through.."

LOL The Eagle

Sarah-Manly arms are usually only found on men because they have they have the manly hormone: testosterone.

Women don't have nearly the same amount of the hormone, so their muscles stay relatively smaller. Manly arms on a woman is an indicator that the woman is taking hormones and/or steriods. Modern women's magazines that are supposed to empower women have brainwashed women into believing weakness and vanity are virtues instead of sins.

The excuse of not wanting to work out for fear of looking too manly is what is known as a cop out. Work hard, get results. Shy away from the work and you will always live with a weak and underachieving version of yourself that will never know of what you are truly capable.

46/M/160

11:21 (treadmill)

I would like to see a video of #5's 4:18 "Helen."
Is that even possible?

Sarah
BTW - I'm quite sure your arms are beautiful and far from "manly" and if someone told you that they are, then you should punch them in the nutz.

BW: 169
"Helen"
As Rx'd
Did 400's on treadmill @ 0% incline; 11-12 mph
Everything unbroken
Time: 8:33

Thanks Angry G for figuring out the time for each movement. Frankly, that is a bogus time for "Helen."

27/6'2"/207

As Rx'd w/ a retarded treadmill that would only go to 9.0-9.1mph and smelled like burning rubber.

12:34

282.5#/44 yom

Back after some time off to recover...

subbed jumping pull ups

14:09

last time 12:09

30/5'7"/185
as rx'd
13:46
Any posters attend crossfit south brooklyn?

M/1.72M/62.5kg

12:24

subbed 400m c2 level 5
used 40lbs DB

Played catch up with Linda yesterday, and today my lower back is in agony. Modified to:

Three rounds for time:
Row 400 meters
21 Thrusters, 20 kg
12 Pull-ups

14:16

Two flights of stairs + 50ish m to the c2, I think I spend 4-5 minutes getting to and from that.

35/m/70"/180
13:51
subbed 55lb dumbbell

M 48 70" 180

"Helen"

Three rounds for time:
Run 400 meters SUB Row
55 pound dumbbell swing X 21
12 Pull-ups

11:10
-----------------------------
Compare to 070723

12:38

23m/190
as Rx'd 14:36, previous was 15:00

as rx'd 11:10

2 min. improvement from last time.
This is my first time posting. It's nice to finally join in on the fun.

I just had our Marine Officer training program do "Murph." I know it's a couple of days late, but we didn't have PT until today. I came in at 41:16 - I'll try harder to convince them to let us use weight next time. That second mile felt like donkey. Hooyah, LT Murphy.

just wanted to thank josh, keith, jacinto, hari and the other members at crossfit nyc for a warm welcome and great wod on saturday. learned proper pistol form (still needed pole for support), attempted to "rip my shirt off" in muscle ups and made me realize the importance of tying the drawstring in my shorts when doing buddy hspu! cheers, all!

15:00, with subs because of (temporary!) weakness and being in the Hyatt fitness room, not a regular gym (also temporary). 15 lb. dumbell swings, lat pulldowns, jump rope for running. Plus ab work & 30 min. speedwork on treadmill.

I'm really enjoying this website, and all the helpful and entertaining info here! Thanks to those who made it happen!

Sarah: Don't worry about "manly" arms. As the other posters said, sincce you're not a man, (and not taking T) it won't happen. You will have fabulous, strong, muscular feminine arms, which is absolutely gorgeous and attractive. The world has enough Lite Slim Things, a woman who looks strong is unique an beautiful because of this. Guys who protest about naturally muscular women have issues.

Best of luck to you!

ok, one more and then I'll stop hogging the comments...

That is the CUTEST video. A happy family, staying fit together. :)

10:40 as RX'd ... probably spent 30-40 seconds "waiting" for folks to finish on the pullup bar, which is my way of saying I was smoked and was trying not to throw-up. Good times.

im subbing the run for 1.5 minutes, give or take, on the eliptical. i know thats not the same, but im gonna sprint like all getout. id like to run outside by its russia, so its snowing like mad and the proprietors of the gym think im a little nuts already. so if during peak business hours i keep running in and out of the door (its a karate school) covered in sweat and snow, i think my days are numbered. also it would slow me down. im theorizing that whatever intensity i lose on the elyptical will at least be more difficult in terms of resistance on my quads, and the intensity i lose in that part will carry over to extra energy for the swings, which i will thus knock out that much faster. any opinions on good subs for running. i really cant incorporate it into these workouts anymore.

my partner in holy matrimony (the spam filter doent let me use a simpler word) doesnt have a gym membership, so im having her do 200 jumpropes, 16kg swing, and 12 (each arm) bent rows. best subs i could think of. if anyone sees this before i hit the gym id appreciate it.

thanks guys, hope to be posting more regularly. r

Hello CrossFit boys and girls...

After several months of being absent from this fabulous website, I'm back on a more independent schedule and can rejoin the ranks amongst you fitness beasts!! Although, I have noticed another Joey D posting a comment in the daily WODs. Hmm... either way, I'm glad to be back!

Today:

Warm up with 1.5 mile jog

WOD as rx'd w/ kettlebell!
Time: 12:24

Room for improvement but I was happy as there were no "big" pauses between exercises!

WOD w/60 lbs dumbbell 18:07

I am going to do this one Tuesday afternoon, and attempt to get caught up. Have to do dumbell swings as it is hard to get a kettlebell sent out here.

Sweet video! My head hurts right now from having too many of those werewolf killers last night.

As Rx'd using 45lb dumbells

12:28

2 mins faster than last time

my first WOD!

ROTC PT for warmup
sub. 35-45-35# plates for kettlebell
6-8-10 pullups

Time: 16:07 (kept running into people I had to greet at the gym)

37/M/185

14:21 With 45# db

bw 170

10:10 as rx'd

27/M/165

13:37
55# DB
as RX'd

Another great video, Mason kicks butt and throws a mean spiral.

In other news, Coors light isn't real beer and it isn't physically possible to do Helen in 4:18...

#32 AMLove21

gosh i was just having some fun with the eagle and his rediculous claim of a 4:18 Helen which is why i told him it's supposed to be 3 rounds but you seem genuinely upset. the answer to your question about a claim of a 10 minute Murph would be YES. i would question that. jeez!

bw: 192

Subbed 400m elliptical, 55# db.

10:13. A PR by almost a minute. Will be interesting to see how it compares once I can run again.

Anyone know anything about "Kettlestack" adjustable kettlebells? I'm looking to buy a few sets of kettlebells but so far they look very expensive. The Kettlestack set looks affordable but I'm skeptical about the quality and stability.

Mason has a real furture career--either as a cameraman or a beer salesman! Very funny~!

CC - I have a kettlestack. It works OK but it is certainly not as good as a kettlebell. What you are buying is just the handle and the connection mechanism. I already had some small Iron weights that I use with it. It is certainly more economical than trying to buy kettlebells especially with the shipping but the Kettlestack handle is not cheap either and they also charged quite a bit for shipping. I bought a medium which can handle up to 85#. I like that I can change out the weights easily. I leave it at my gym for anyone to use and have had no issues with its quality. Good luck and hope this helps.

Mike

#32
sounds like somebody has a case of the Mondays.

M/49/162
Today is my rest day and oh how I need it. Legs are still sore from one legged squats. Yesterday like a fool I tryed to get a better run time for a mile & a half with sore legs. Not smart. 10:35 is the time I want to beat. Might be pushing myself a little to hard.

Mark
As rx'd 11:53. 15 seconds better than last time. Cute vid!! Last set.

28/m/210

as rx'd: 9:41.

(Improve :29)

Forgot to time myself.......

What a great video. I guess Coors is low carb!

That video was great...I can't wait for my eight week old to start working out with me! I've already got her doing squats..
Ya know I would have thought for sure that my legs would be the most worn out after the love fest from the past couple of days, I even did leg drills yesterday with my MMA crew and 568 squats with 'Murph' instead of 300 ( I just wanted to see how many I could do), but NO its not my legs that are bothering me it's my biceps! I could barely bend my arms to wash my hair this morning and holding my daughter for her five o'clock feeding was like a crossfit workout within itself.... looking forward to this one... KB drills are my fav.... JUGGLE on POEPLE!!

34yo male 195lb

re:#31

Mary, subbed 10 ring push ups for hspu.

6 rounds + ring push ups, and pistols.

great video, I laughed when the little guy misses the box jump.

9:57 New PR by 20 sec.

with runs outside, 55lbs DB, fingers interlocked, not wrapped over the end, it saved my grip for the pullups

#97 - Mike

Are the kettlestacks secure and stable? I'd rather pay the extra money than having to be concerned with weights coming loose during exercise. I used stackable dumbells when I was a kid and no matter how tight I applied the clamp, they still felt shaky.
Having use the Kettlestack, would you recommend it?
Would I be able to use any standard sized free weight or is there a specific type that is compatible.
Sorry for all the questions but very thankful for the feedback.

M/22/6'1"/185
As Rx'ed = 7:48.
Friggin smoked but decided to do Jonesworthy because I'm an idiot. 16:58. Yeah, sometimes I make bad decisions.
PS. Isn't that how kids used to be, back in the days when it was ok to drink out of the hose. I miss that

Don't know about the kettlestack, but I say get the actual KB's. If you want it just for CF, just get a 1.5 pood, it's really not that expensive for one. Just my 2 cents.

BW 175

as rx'd

8:20

17:00 first timer...good stuff.

12:16 as RX'd. Last PR was 12:30. Grip is keeping me from a better time.

31/F/158/68"

15:34

subs: 1 pood, jumping/kipping pullups

1:13 faster than my last Helen on 9/23/07. this is my favorite CF workout! anyone else find it so much easier to push themselves today after such a difficult cycle last week?

its a beautiful day here in the mid-atlantic, i am off and i plan to take advantage of it! enjoy your day everyone!

ck

p.s. great video and what a throw! and IMHO, i'd rather a yuengling than a Coors Light any day! neither one being zone friendly, though... ;-)

I'm going to use the 2 pood and see what my time is, I'm hoping for a sub 10. My last time was 8.20 as rxd so I think I can do it!

I was hoping to see Helen again soon :)

"Coors light, the official beer of CF" haha

10:35 (First time ever doing Helen) . Did this last week as a sub WOD.

Tony B. Great video. I would argue that Bud Light is the official Beer, but I think we would agree that Mich Ultra is not. However, as long as it is cold that is a good start.

As far as the time on # 5...wel, we all have to live with ourselves.

Cool vid. That kid didn't even slow down when he scrubbed on the box. His first Crossfit scar posted for the whole community to see.

as rxed 8:01(pr)last time 8:19, really wanted sub 8.
3rd run needs a lot of work

CC:
Yes they are stable the weights are held together by huge bolts and has never come loose as a matter of fact I have not had to tighten once I had it set up it staeyed together as a tight unit and the weights do not even rotate they are held in place. I would recommend especially if budget is a concern. If budget is not an issue I would get actaul kettlebells, but don't get me wrong the kettlestack is a really good alternative. When you say standard size weights do you mean olympic weights? I use Iron Weights that have about a 1" diameter hole and these work great and can be found at any sporting goods store. They say that the stack can handle olymic weights but I do not see how that would work. One thing to note you only get one handle when ordering. I wrongly assumed I was going to get a pair so be prepared on that note. Also, send me an email by selecting on the mhlane under this post if you need any additional information I will be happy to provide.

Mike

Bone- Nah man.. I believe you'ld get your ass kicked for saying something like that.

#106
Kettlebell stack vs Kettlebell..... I've used both I defiantly prefer the Kettlebell as opposed to the stack. However, Ironmind has a kettlebell handle that is really nice http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1275
If i where going to get a handle/stack I would go with this one, and remember the key is to get the weighs evenly stacked. But if your like me you'll eventually want to juggle the thing and handle just isn't really made for it.... Over all I would go with the kettlebell.... I love mine and have even named them...hahaha (which my w1fe finds strange)...
JUGGLE on PEOPLE!

CFWU
subbed 500m row for run
16:46

CC - Check out the kettlestack website as well. Their customer service is really great and I've been really happy with my kettlestack. If you will only be using one weight, it's not too much more expensive to get a real kettlebell. If you think you'll be switching weights, then the kettlestack is a good alternative to buying multiple kettlebells. There are some discussions on the message board about kettlestacks (some for, some against) if you want to read more opinions.

DJ get off the internet I need you to prioritize your TPS reports.

What a good looking group in the pic.

Great cert at alititude this weekend. Thanks to all for making it memorable.

28/f/108

9:25

runs on TM (as usual lost time waiting for the thing to start up each round)
35# db for swings
kipping pull-ups

pre: mod CFWUx1
post: fighting off pukie

Bone- Did you get the memo about the cover sheets? Ummm, I'll go ahead and see that you get another copy of it.

I'm feeling those Wearwolf killers too.

m/26/165lbs

subbed 400m row for run and used 16kg kettlebell.

12:05

#39, Sarah,writes,

"so i want to slim down not bulk up...if i decrease the weight on the dumbbell swing significantly but increase the reps will that help? i dont want more manly arms than i've already got"

Here is a picture of Jolie Gentry, who placed first among the women at this year's CrossFit Games. Enough said.

http://www.crossfit.com/mt-archive2/002851.html

as rx'd

9:10

great work nadia! i just gotta break 10 on this thing today. you guys in the 7s and 8s, freakin outstanding. the bar has been set.

Did 40 pound dumbbell swings.

about 18 minutes

12:08...with rowing

As a father of an 18mo old, that is the type of parents this world needs. No video games and fruit loops in the morning. Just a dose of CROSSFIT!

31/m/190

15:30 as rx'd (don't get to write that very often!)

Third WOD ever. 'Tthought this was going to be easy when I saw it pop up. Almost died during and after it.

m/21/162lbs
13:25 as Rx'd
2 flights of stairs and a weight room between the track and the PU's/KB swings.

I am humbled.

did with subs

eliptical machine for 2 minutes sprinting or pushing as hard as possible
25 dumbbell swings at 20 kilograms (my gym doesnt have a 25 kg dumbbell except the adjustable one and it rattles apart on swings)
12 pullups

time (including 6 mandatory minutes on the eliptical total [would have been a minute less if it was real running]) was 12 minutes

dg

I have to think that Pabst Blue Ribbon is the official beer. Or homemade meade.

people are right. i knew it would suck cause its a girl workout, but wow. its deceiving, im like "i can do that" but it really allows you to keep moving which ups the puke factor.

guess im preaching to the quire. but thats what these things are for.

nothing better than crossfit on a snowy moscow night
peace out from mother russia

61/m/179/6'

CFWU x 3 ( -pu's)

1st "Helen"
3 rds:
400m
21 (sub 35#) db swing
12 pu

15:36

32 m 190

1 min. 13 sec. as rx'd!

(LOL! Just thought that I would try and beat the ficticious 4:18! LOL!)

9:55 as RX'D, for real !

Great job everyone! #5, The Eagle, shake it off, everyone makes mistakes!

"Train Hard and Push Through.."

m/33/170

Subbed 45# dumbbell.

20:30

I'm very slow on pullups, since I haven't even tried to kip yet.

Bwt: 133

As Rx'd with 20lb. vest

9:33

19:35 1/3mile run, 50# dumbell, craptacular pullup machine bar.

14:39 as Rx'd on treadmill so time added to get up to speed

#5

3/10 on your troll attempt

40y/o M
75" 202#
"Helen" w/ 24Kg kb
9:29

WU .5 mi. walk on treadmill and 35# DB KB swings
WOD
14:38
w/ 55# db
as rx'd

19:00

Will hit this later in the afternoon.

Have a quick question that can be responded to offline.

What is the effectiveness of the program when you don't follow the normal cycle of 3 days on 1 day off? I am trying to get my wife into Crossfit but there probably is no way for her to get to the gym on that schedule until both of my kids are in school. She would also just be starting out. Any thoughts, experience, ideas would be greatly appreciated. Is every other day the best approach? Thanks

30/M/158

9:52 (.25 mile runs on treadmill / 55lb dumbell)

CFWUx2 -pu

subbed 35lb db swings
gravitron -34lb

12:02

#77 Kevin
Thanks so much for stopping in to play with us. Please come back and visit again the next time you get east. Much fun was had by all.

46 / 171

14:16 as rx'd, way off my PR

runs on the treadmill at 1%
felt like I had a 20# pack on

don't forget to add your workouts to logsitall.com

J the Bear #60

Elbow tendonitis is usually of 2 types-lateral epicondylitis (aka tennis elbow) when the pain is on the outer side, and medial epicondylitis when the pain is on the inside. The Mayo Clinic website provides great advice on this.
If you are under 30 and an elite athlete, ignore the rest of my post: but otherwise read on. I have struggled with deteriorating tennis elbow for several months. It started only with pull ups but spread to hurt during most types of arm excercises, particularly those with any gripping. I have had to back way off on these and I wish I hadn't ignored the warning signs.
The best treatment is to stop the activity that causes the pain, at least until it stops hurting, and then build back up gradually. Unless a trainer can fix a technical problem for you, I would consider doing no ring dips, or very few, particularly if you are over 40 as injuries heal more slowly in the mature athlete. Epicondylitis can become chronic: in most studies 20% of subjects still have pain after one year of treatment. It is a repetitive stress disorder, so that working thru the pain is probably not a good idea.

Not to start another flame war but ... Coors Light? As a Coloradoan I can safely say that that is the absolute worst beer brewed in CO, with the possible exception of Coors regular!(I would say the world but I have not made it through all the world's beers yet) If CF needs an official beer try Fat tire, or Breckenridge IPA (yum!), or any or the hundreds of great microbrews coming out of the state, anything but Coors! Otherwise very cool video, I'm sure the parents are looking at an NFL franchise player in their future! Off to do Helen!

36 / 185

13:28

Since I have a 45lb bell I swung it 26 x/rd to make up for the weight difference.
Ran the 400s outside.

i can't run :-( stupid foot injury
... sadness

subbed a 25lb. dumbbell for KB swings....

20:10 well that sucks. But a whole minute off the last time I did it, so woo!

17:15 as rx'd. I feel out of shape.

as rx'd with crossfit swing 9:07 a little off my best!

Wicked wicked wicked cool!!!!

My 13yr old had his first 'skills' day this saturday:

Deads
Air Squats
Press
Row

He was so completely jazzed beyond belief that i think the greatest DOMS he will experience is his cheek muscles from smiling!!

He then clocked dad through a solid-weight 'Bear' at 9:05, almost five minutes below my first shot at it back when.

Thanks, coach, thank you all. You bring my family such power and joy it's hard to express.

cheers,

Chef

PS: he's 13 and is 5'10" and wearing my shoes already. Watch out CrossFit games: there is a Viking chef comin' your way.

36/m/210

As rx'd 16:51
last time 16:40

27/245/78"

Last time: 12:47

today as Rx'ed
11:48

Pukie was creeping...

Happy with today's work, back is getting tight already

A HUGE thank you to Lisa and Mike and all of the staff at CrossFit Flagstaff for the awesome, if not at time humbling and painful, Certification this weekend. JT, Nate and myself had a ten hour drive back to Colorado shaking our heads in amazement at what we had just experienced.
Coach, sometimes David Letterman, Colin Powell, Sigmund Freud but mostly Coach Glassman; your information you share is skillfully transcendent.
Nicole, the paragon of CrossFit, thank you so much for showing us all what can happen with hard work, dedication, passion and ardor.
To all the trainers who's spirit is evident in their sincere desire to make us all better... you are champions.
And to all of the other classmates, we only hope that you are sharing the pain that we are feeling and wearing it as a badge of honor.

Best Wishes and to your health and fitness,
JT - Nate - Mark

wu: 3x 15 sit ups, extensions, squats, samsons.

3x's for time:
1/4 mile sprint
21 barbell swings 17.5 lbs.
12 pullup's (40 assist)
17 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WU: 500m row and CFWUx3 w/some bar muscleups on gravitron and a couple turkish get-ups w/25lbs

WOD: 14:34 (PR) runs on treadmill.

Compared to 9/6/07 this is 4 seconds short of NINE minutes faster! I am really happy with my progress in only a few months of CF. Can't wait to see where I am in a year! Hopefully next year I can go to a Level 1 cert too - always wanted to see CA besides the "oasis" that is Ft Irwin haha

Thanks!

as Rx'd: 11:25
400 m on treadmill with 55# dumbell swings
40/M/160#

"Helen" as rx'd 12:06.

Last time it took 13:43, so quite an improvement.
Still struggeling with the last pullups..

- OlliS

B- as rx'd 10:53
K- w/ 1 pood and band assisted pullups 16:21

As Rx'd (with 55lb dumbbell).

:12::25::20

(Last time -- :13::02::73/Time before -- :13::14::08)

Loved the video! On my way to do the workout right now.

rx'd
12:08

First CF workout of my life; I enjoyed it.
As rx'd: 14:24
Not great but hey, its my first CF workout.
Come from powerlifting background, so I am excited about the synergy of some familiar exercises with killer routines. Great website!

26/M/69"/190#

31/m/214/6'5"

sub 60 lb dumbell

14:26

Time for some pain!!! :)

www.angrydalty.com/crossfit.htm

34/M/170

as rx'd 11:44

36 yom, 170
10:52 PR
1+12 mins better!
(treadmill, 1/4 mile)

my female spouse [friggin spam filter] did it with subs because we did it at home:

200 jump rope
21 16 kg kettle bell swings
six [each arm] bent row

three times for a time of 14.38
dg

15:05

M,39,175

as rx'd: 11:01

Eagle...let's see some video.

7:10...possibly as Rx'ed. My last time was 7:34 but I need to measure the area I run and make sure it's exactly 400m. My guess is it's about 350m.

Damon

18:13.1

26/m/170
pre: CFWUx2 sans pullups

18:00
Runs on Treadmill
45#, 40#, 35#......right shoulder was feeling strange(tingle), so I backed off a little
strict pullups

as rx'ed 10:27
last time 11:02
getting better.

27m 6'1 205
:10::38 as rxd
runs on the treadmill

34/M/77kg

As Rx'd:

14 min 15 sec

did CFWU x 2 rounds sub'd OHS for Pistols & Pull Ups HSPU ups.

First time helen:
Time: 14.52

2nd time Helen
Time: 13.13

This time Helen:
Time: 11.36

New PR

But I wanted it under 10..I guess I've got to train harder..

16:59
Used 30# dumbbell

Anyone else think they run slower on a treadmill then outside?

1 pood CF swing 9:40, 3 sec. off my best.

Helen, how do I love thee? Let me count the ways:
3...2...1...GO!

23 y.o. male, 180 lbs.
As rx'ed, 12:11 (PR). Can't wait to see what heavy lifting we get to do tomorrow.

39/m/210

Run .25 mi (treadmill)
35# db x 21 swings (weight scaled 60%)
8 Pull-ups (reps scaled 60%)

12:46

boy eagle must be some super human dude.

37/m/170

as Rx'd: 18:10

32/m/165

as Rx'd: 13:44

bw 70 kg

13.5kmh 1% incline treadmill,
20kg db american swings (last set broken)
kipping pullups (8/4,7/5,5/4/3)

11:30 sec

Love the video, wife and kid do a workout, while husband stands around drinking beer...

8:54 (PR) as rx'd

bw 70 kg

13.5kmh 1% incline treadmill,
20kg db american swings (last set broken)
kipping pullups (8/4,7/5,5/4/3)

11:30 sec

Love the video, rest of the family does all the work , while husband stands around drinking beer...

First WOD without stopping since starting CF a month ago!

Helen
as rx'd 11:29

I'm a beginner at crossfit, this was my first attempt.

Exchanged running for cycling because of knee problems and scaled down.

4 rounds (had energy left) of:
800m cycle
10 reps 25 pound dumbbell
4 reps pullup
time: 20.00 (~)

24 yom 200#

I love KB swings.

time: 9:14

25/m/89kg

Scaled up to 32kg all swings CF standard.

Time 9:37

Broke the swings into 11 and 10 for each set and the pull-ups into 2x6 the final run felt horrenous as the pump in the forearms off pulling the bell down and quickly reversing meant that I literally had no swing in the arms.

My last Helen was with 25kg KB and with a time of 8.20. -

Note to self: never felt so much pain after a workout, it felt like immediate DOMS and probably rhadbo.

Now that it's over i'm looking forward to next time!

The video today was very cute!

Kegger-
Good to see you posting again.

#162 Chef-
Our 13 year old son is 5' 10" also, and wears a size 13 1/2 shoe, he recently weighed in at 180, but is solid (except for maybe 5 extra lbs). He has been taking 2 gym classes a day in his school, so opted to not continue CF for a while. Our 15 year old daughter is continuing since she has no gym class in her school. I make a point to tell the kids what other kids are doing in CF when I know of it. They like knowing that other kids are here too, so I will pass on about your son to them. The CF Kids website is cool too.

WU-
50 sit ups, 50 good mornings (got dizzy and fell over once :-)), 25 push ups (on knees)

50% Week
WOD w/ subs (3 rounds)-
Row 400 m
12 swings, 1 pood Kbell
6 jumping chins
Time- 10:50

The swings felt good. Knee still stiff and swollen, so I'm taking it easy this week and babying it.

Kate

Great video--future film maker at work--LOL!

CFWU x3 (10 reps, - pull-ups, + push-ups)

3 rounds for time of:
Run 400m (200 m measured from pull-up bars on track and back = 400 m)
21 DB swings, 35 lbs. Sets of 21, 11/5/5, 7/7/7
12 jumping pull-ups to bar overhead pushing off with toes with full negatives on the way down. Sets of 6/6, 6/6, 6/3/3

18:18

Compared to 19:15 last time using 25 lb DB and running on treadmill--hate using plates on a bar rather than one-piece hex DBs--collars kept coming loose--afraid I'd kill someone with a flying plate! Need to get some real kettlebells.

F/58/136

as Rx'd 20:10

BW 127, CFWUx3 minus pulls, plus jumprope work

9:37 PR using 1-pd kettlebell

Finally got a kettlebell! So excited not to use dumbbells anymore for this one. Still working up to the 1 1/2 pd one, last time I used a 45# DB but now that I have my KB it seems a shame to not use it. PR by 5 sec, though the old one was w/ 35# DB (I'm not sure which is easier, really).

400m,30#db,asst pullups:
16:42
p.s. I try to stay away from political discussions but can't stay silent on this one:
Fat Tire by far the best beer brewed (we can finally get it in MN), Coors anything monkey piss-why bother? OK, feel better. No offense to anyone who likes monkey piss, to each his own.

WOD
13:54 sub 1pood kbell

Last time:
13:54 sub 1pood kbell

Pre: Jumprope
Post: 1pood kbell presses and shoulder stability work

RobK-
I just started a couple of weeks ago and do either every other day or two days on, one day off, depending on whether the relevant muscles are quivering knots of pain or not.

Something is better than nothing, and she won't be able to do three in a row if she doesn't put in the proper amount of work with the proper amount of rest in the beginning.

Magic Hat Single Chair is easily the best beer around, impossible to find unless you live up here in VT but that's why y'all should take the trip

32/M/5'5"/210

CFWU -PUs 10x2

WOD as Rx'd 16:15

Grip still shredded from Murph...pullup hurt hands a lot!
Had to get down and regrip a few timers...killed my time on the last set of PUs

still not running that much cus of the knee....
subbed in sum dips
50lb db swing x 15
12 ring pull-ups
12 dips
3x
8:00

42yom /145

9:59(PR) as rx'd

Really pushed for this time. Wanted to get sub 10 and barely got it. Had to flop on the floor afterwards (sorry Rip). Runs on tread (12/11/9mph). First round unbroken, 2nd and 3rd rounds broken swings and PUs as (12/9) and (6/6).

Post - GHD Situps

22:00 min.
kips & 55lb dumbell

M39/5'8"/200lbs

2 X Crossfit warmup minus the pull-ups (subbed push-ups)

Three rounds for time: [15:10]
Run 400 meters
55 pound dumbbell swing X 21
12 Pull-ups

worked out with a buddy and forgot asthma inhaler so took it easy..really got a sweat going though...still battling a snot-head-sinus infection...blah. First time posting...dont hurt me.

25/M/208#

Wow this workout was rough today. I was about a minute and a half off my PR. My legs were garbage after the first 400.

1000M row

WOD as rx'd: 13:06

3rd WOD for me, I think I chose a bad week to start! 1st time posting to comments.

m/37/180 lbs

BrandX scaled WOD (the pack)

3 x;
400m (treadmill)
21 x 40 db swings (no kbell)
12 x 200 forward grip pulldowns (no chinup bar at home)
time; 13:17

Not impressive, must work harder. Time would've been worse however, if I was using the gym at work as I have for the past 2 WOD's as there's a pullup bar and olympic weights there (cable gym, db's and treadmill only at home).

30 yom - 198lbs.

Some of you guys are ridiculously fast on this one.

My time was 18:57
Rnd 1 unbroken. 2 & 3 broken.

Treadmill MPH: 9/8/8
55lb. DB swings x 21
Overhand grip Pullups (kipping)

About the Kettlestack

I bought two of the heaviest capacity handles and I love them. The only issue I had is when my wife wants to use them there's no way I can make a spherical object from only 3 10# plates. Kettlestack sells "Dummy weights" which are basically the same volume as a 10# standard plate but with no weight. I found that I got fantastic results by simply tracing the shape of a standard 10# plate onto a 1 inch thick piece of wood and then cutting out as many as I needed to create a sphere with wood/weights. I now have kettlebells in any weight from 20# to 120#.

If any of you are going to do the same, I highly reccomend SANDING the edges of your wood blanks before using them. My forearms found out the hard way that kettlebell clean and presses suck when you're getting slivers from your kettlebells!!!!

Now hold on! Everyone keeps telling #39 that she wont have to worry about getting manly arms, but I WANT manly arms! Should I do more weight and lower reps? ;)

50/195

3X
200 single skips on jump rope
21- 55lb DB swings
12 pull-ups
16:30

29/M/6'4"/197#
As Rx'd
11:17 (PR)
A 22-second improvement. The goal was 10 mins, not sure how that's gonna happen. Better next time.

32/F/5'10"/155#
As Rx'd (35# DB)
11:57 (PR)
A 48-second improvement from last time.

38/M/5'10"/190#
As Rx'd
10:55 (PR)

37/m/157lbs

11:02 with following subs:

Only had a 1-pood KB, so subbed 15 one-arm H2H swings (30 total) for swings.

Also messed up and did 15 P/U per set (instead of 12). Ooops.

23/M/6'4"/260lbs
500m rows
35lbs DB
assisted pullups machine at 100 lbs

18:00 min-1st time

10:19 as rx'd which is 2 sec slower than last time. I really pushed the opening round though as i want sub 10 but unfortunately my chins were off and my last two runs painful as usual. The 100m uphill at the start of the 400m here at OPT kills me.

pre: 45min warm up
post: lying down, panting, shaking and moaning.

22/M/80kg

3 rounds of:
450m runs
25kg Dumbell Swings (american style)
12 Pullups

12:14 (PR)

My last helen took more than 14:30 with 400m runs and russian swings. Thank you Crossfit.

#32 AMLove 21
To echo #93 ken c 's comments, I was doing the same thing, which was merely playing around with the ridiculous time of 4:18 for Helen. I mean c'mon, anyone in their right mind knows that it is impossible to accomplish such a feat, even for the Nicoles and Annies and Gregs!..

I once saw a post a few months ago about a WOD of 100m sprints and the poster had mentioned how he had his fastest split at 9.85sec. You mean to tell me if you saw a "crazy" post like that, you would not say anything?! We all know that the WR for the 100m is 9.79ish sec. Anyway, unless you are the proud owner of one of those " crazy" post, accidental, mistaken or whatever, I don't see why you get so wrapped up dude, jeez...

As rx'd 9:40

male 34 185 6foot
as Rxed
12:12
compared to last time of 14:43

as rx'd 16.15

im back at home in podunk south dakota so i had to do my WOD at the YMCA. 8 dollars to get in, running on a 1/13 mile track. straight pullups since they dont have a proper pullup bar, just a little pullup/dip rack that starts to wobble if you use the tiniest kip, and a trainer who looked at me like i was stupid the whole time. cant wait to be back at school.

20/M/165#

As RX'd (with a 55# BD)
13:15

The DB swings slowed me down the most. I'll do better next time...

m/33/176 164 days since CF, Columbus Ohio

Last time I worked out was October 5th, I got bronchitis and today was my first day back.

OMG 19:45
being down and out really takes it out of you.

Viva la Crossfit!

11:54

14kg KB

36/m/177

Time: 14:21

as rx'd

only last kb swing and pull up set broken

all pullups underhand kip

6:39 max mile pace each round

TIME - 12:36(PR)

14min last time

M/25/161 lbs

12:30 with 55lbs db

12:28

mix of jumping PU and Kippling

Fantastic job Mason, you ROCK!

11:09 but broken as follows: run,swing, pullup, run,swing,run,swing...wait for pullup station and do 24 pullups. Effing hotel gym, which is surprisingly well-equipped but filled with people who have no sense of gym etiquette and, most importantly, no sense to stay out of my way when doing the WOD. I lost the pullup station after the first round and had to wait a few minutes to get my pullups in so i had some recovery before doing a set of 24. NB: watch stopped while waiting. Thanks Coach! BW:170, Y/A:59

GUINNESS!

But I have been known to throw back a few Silverbullets when Wearwolfs are around. Or even actually last night.

22:23

It's too far between the track and weight room. And I suck.

First time I actually saw hate in someones eyes at the gym. Guess he didn't appreciate me standing in between the mirror and his biceps doing swings.

Oh well

M/28/195lbs

Subbed a 50lb DB for the swings otherwise as rx'd - 23:10

32/M/180

9:18 as rx'd

felt good, no breaks for air...had to use a treadmill and dumbbell though

"When I said that I was king of forwards, you got to understand that I don't come up with this stuff. I just forward it along. You wouldn't arrest a guy who was just passing drugs from one guy to another."

Michael Scott

M/23/170

As Rx'd: 8:29

24/m/170

as rx'd: 20:00

20/m/140
time 8:17
I can't seem to break 8 minutes
i can't run any faster because i am running on a tredmill and it maxes out at 11 mph and i do the pull-ups and dumbbell swings straight through if anyone has ne suggestions how i could break 8 minutes i would love to hear them

21/m/180#

As Rx'd: 13:06

17/m/180
as rx'd 16:40

M/75kg/179cm/26years

20kg on kb othervise as rx´d 15:00

6th week of cross fit. Cross fit is THE shit!

23/M/194

Hey guys, been doing Crossfit now for about 2 months properly, but with a 2 month warm-up period as I had never even seen an olympic bar, let alone used one.

Helen was the first girl to introduce me to Pukie the Clown, and she once again hasn't let me down. On the plus side, since doing it at the beginning of September and now, I've managed to go from an 18:30 to an 11:31!!!

Sure I'm still doing jumping pull-ups, but I had to recheck the time twice cause I didn't frickin' believe it!

Thanks guys and gals for all your advice (given to other people but borrowed for me), and thank you Crossfit!!!

m/26/75kg/179cm

15:00

6th week of crossfit

m/26/75kg/179cm

15:00

6th week of crossfit

40/183

11:41
Fried-nowhere near a PR.

27/m/210
13:59 35#

29/M/175

subbed Helen on the 9th (12:45), so I completed the 9th's squat/jumprope WO today, 13:15.

I see people keep saying DB's...I have to sub DB for the KB - am I using 1 or 2 DB? Thanks

m/47/175

13:50

ugh.

#245 Don't run on a treadmill. That would probably get you under 8 on first try.

m/31/222

24:12, but I did it all!

granted, I will admit there was a little walking on rounds 2&3... Jumping pullups, and 45lb dumbell for my swings... But my goal was to complete the works of it, and I did.

http://www.angrydalty.com/crossfit.htm

Age 35
BW 149#

As rx'd:

10:03

M/28/210

11:50

m30/170 sub 50lb db for kb comp in 15.03
3,2,1, Ski-Doo!

as rx'd, 9:00

used rings for pullups---hung rings from U of Arizona goalposts... our offense sure doesn't need them for anything.

ring pullups seemed to slow my kipping down, hopeful to sub 8:30 next time. I really thought I was doing pretty well until I read The Eagle's score. Looks like we've all got a long was to go.

San Dimas High rules!

as rx'd, 9:00

used rings for pullups---hung rings from U of Arizona goalposts... our offense sure doesn't need them for anything.

ring pullups seemed to slow my kipping down, hopeful to sub 8:30 next time. I really thought I was doing pretty well until I read The Eagle's score. Looks like we've all got a long was to go.

San Dimas High rules!

m/43/225

CFWU x (minus PU)

As Rx'd 15:10

Off my PR, but good workout. Great video-my 13 y/o got interested in doing the WODs with me 3 months ago. Everything is scaled, but his strength and speed have improved tremendously. His so-so soccer team won a regional tournament yesterday (first time in 2 years together)and he made play after play that amazed me and others watching. Believe in CrossFit!

170/M/21 sub DB for KB
14:49 - transitions were a bitch and so was I toward the end. Great WOD.

26 yom 6'2" 155#

Yesterday: Linda

DL: 205
Hang power clean: 95# (I wimped out..cleans next time)
Bench: 145#

30:33 and kicked my butt

Today: Helen as rx'd 13:53
Pullups and first two sets of dumbbell swings unbroken. Runs unfortunately done on treadmill.

28/m/165 lbs.

As rx'd...10:36.

Nursing a bit of a hamstring tweak from Linda the other day, so I'll have to make this one up.

Did "Lynne" instead:

BW: 175, and all pull-ups strict dead-hang. 3:00 rest in-between.

14/16
9/11
6/8
5/8
5/7
Total: 39/50

m/34/150/5'7

cfwu x 3

TIME 8:58

last time 10:10
1st two runs on teadmill 1% incl at 11mph, 3rd at 10 mph
1st two sets unbroken, 3rd had to stop swings at 12, pulls ups 6 and 6

11:32 did 20 burpees instead of pull ups. Did not have pull up bar where I was. Can anyone tell me what would be best to sub for pull ups when I am traveling and don't have access to pull up bar.

as rx'd - 8:34, 34 sec PR
pull ups failed me again , grip was failing on swings, need to work on grip strength/endurance

That video is absolutely hilarious!

2/3 cycle
pre 3x10 cfwu
post 13 k2e and 25 double unders

10minutes for 2/3 the run
1 pood swings and 8 pulls per set felt strong should have been in the 8 to 9 minute range trying to figure out how to shave some time

m/38/176/67"

cfwu x3 -pu's

as rx'd but only had access to 50lb db's
14:25 pr

21:23 070907

m/18/bwt:155

as rx'd: 8:19

44 / m / 195

as rx'd

15:03

22/M/158

CFWUx2 (-PU)

15:28 (used 55# DB, otherwise as rx'd)

post: 30 hollow rockers

9:57
Still losing time running from backyard to basement.

Took Sat as my rest day and then ran intervals early yesterday morning. Great weather for running!

Helen: 11:09.

13 sec slower than last time though with a little less asst on pull ups and stopped to answer some questions on, “Do you work out like this everyday?”. LOL, yes yes yes. I told them I was trying to get a job there.

Then did some 1 arm snatches, snatches with the bar, and handstand push ups. etc

15:16

55# DB

Third ever cf workout. A lot of time was spent in transition between the track and the weights/pullup bar.

M/37/165
40 lbs dumbell
all other as rx'd
18:12

Drank too many beers yesterday watching footbal. Today just plain HURT.
Six weeks into Crossfit now. Thanks for the great workout and inspiration on this forum.

17/M/135

11:28 (Used 55# DB), otherwise as rx'd

Josh Parks 25/M/180 11:23 as RX

As rx'd 12:48. Sub'd 55lb for swings. All sets unbroken. I think that's a first. But had to go back and forth to the treadmill.......on the opposite side of the gym.

12:55

M/34/180

18:10

400 meter runs on .5 incline treadmill, 55 lb. dumbell. Fighting off cold.

m49/170.....17:50 as rx'd....can do better...still feeling the effects of that last cycle and the realization that I am m49 for only another week.

23/M/192

First time posting, been doing Crossfit for 2 months, with no athleticism before that so everything is still bloody hard! Helen was the first to introduce me to Pukie the Clown, and she didn't let me down the second time round either.

9/6/07: 18:30
Today: 11:31
7 minutes quicker! Bloody hell!

Cheers for all your help (advice given to others and borrowed by me), you guys rock

M/23/6'2/218

12:57 as rx'd

37/M/195
11:50
UPS delivered my 24kg KB to my garage gym aka-LEIFTIMEFITNESS this morning, Awesome putting it to use right away! Putting the kids through scaled WODS is a beautiful thing. My 7 year old beams when he sees his time on the whiteboard!

As Rx'd 12:22. My forearms are smoked as I try to type this.

204bw 35m

cfwu

asrx'd

15:22

13:38

Does three rounds for time mean do the exercises three times as quickly as possible?

56 y.o. 153lb 5'10

12:15 as Rx'd doing better, but still 45 sec over the benchmark.

196lb/m/28
11:30 as rx'd

22/m/170/70 inches

14:28

Subbed 45 lbs for 55 lb dumbbell -- otherwise as Rx'd

Foot STILL hurts from an injury 2 weeks ago, definitely affecting my running speed -- might have to lay off of it for a few more days...

M/22/150 cfwux3

55lb DB-swings, switched grip to better simulate KB; Kipping pullups; Runs on treadmill, up and down 1 flight of stairs: 12:03 minutes

38/m/175

As rx'd, 55lb dumbbell, treadmill, 11:48

#289 -- Tom, Yeah. Time it with a stopwatch.

150/30/male

44lb kettle bell

subbed 800M row for 400M run

12:08

Coors light...official beer of Crossfit

9:12

3 min PR

21/M/160
Wasted a LOT of time messing around with too much weight in the first round and waiting for the Gravitron.

Three rounds of:
400m run
21 35lb dumbbell swings
12 Gravitron assisted pull-ups (used 40 or 50lbs)

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

"Helen"
Three rounds for time:
Run 400M
45lb dumbbell swing x 21
12 Pull-ups
Time: 11:48
Foam roll after

Compared to 070906: 13:39

14:58...used a 60lb DB for the swings

1st time on this one:

sub db for kb- first set at 35# then rest at 55#
did 15 pull-ups each set

Total time: 30 minutes

43yr/235/m

Helen
sub'd 800m row for runs
55# kb
ring pull ups

24:15

25/M/6'4"/220

3x for time:
2.5 laps (1/10th mile track)
21x 55lb DB swings
12 Pull ups (ugly though)

12:27

As rx'ed 13:33.

Bagged from two straight days of hard hockey.

Jay