oh dear god... cant wait!

wow this should be fun. cant wait.

This one is going to take a long time.

#5 HawaiianSupaman

There are no deadlifts. And besides:

"it would be more logical to combine the Deads, with a PUSHING movement, such as HSPU"

That's called Diane.
21-15-9
225 lb. deadlifts
handstand push-ups

Oh, sorry HawaiianSupaman, I hadn't watched the video before commenting. My bad.

what is a squat clean? Can't find an example of it on the web site.

#9 - its in the slideshows on the right....

Squat clean is also known as just "Clean"....from what I can tell anyways.

This one is going to hurt...I strained my wrist a little bit today doing today's WOD.

Where can I get some of those mash-up soundtracks? They're great, and I need something to cover the sound of my dry-heaves...

the govt should use WOD's like this at Gitmo, I of course mean for fitness because torture is bad

hell yea, this is going to be great.

How Fit are You?

Can anyone provide additional information on the following journal issue...?

Has the CF WOD crew ever issued a challenge to complete the 5-day... "How Fit are You" program...?

I would like more information on how to properly score each day...

http://www.crossfit.com/journal/library/08_03_How_Fit_Are_You.pdf

What if you cant do handstand pushups?

#15, there are a number of alternatives, or assisted HSPU's.

Check out the video section for examples.

Thanks are there also alternatives to L pullups?

I don't have access to a barbell is there a DB sub?

Ouch! Been crossfitting for a year, first time for this.

34yo male 195lb

just finished CF total
squat 290
shoulder press 135
deadlift 310
total 735
first time for me. great bench mark. AND this WOD looks great!

#12, pfleming
hilarious.

WOD
looks brutal, can't wait.

SANTA CRUZ ROCKS

So, are the videos signs of things to come?

If so, still wating for GiJane to become part of the rotation. Been throwing it into tabatas since they go so well with other body weight exercises.

is a squat clean staring behind the neck r infront?

No workout tonight. My wife finally had her baby so I was a bit occupied. I'll save this one for tomorrow.

On a funny note, my wife wanted to "tabata" her contractions. We rested five minutes and then pushed for 1 minute(approximately). How's that for integrating Crossfit into your daily lives?

Dude, Ryan if you can do a squat clean behind the neck, I have got to see that one.

M/49/162
This workout should have a name. Maybe Frans older nasty sister VICKEY. Better do this one outside so I don't have to be concerned with embarassing myself by puking in the gym. I see lots of pain and nausea on the horizon.

QUICK QUESTION

- when it says 95 pound squat clean...

is the total wieght 95? or added weight to the bar 95?

i ask casue my empty bar weighs 45... so is it just a 25 plate?

I found this link showing a squat clean. It looks like the guy in the slide show is wearing a CF t-shirt.

http://www.slidetour.com/sample1/display/squat_clean/squat_clean.html

Can we call this workout "6 feet under"?

#25
it is total weight, including the bar.

The little known behind the neck squat clean, seldom seen and impossible to complete.

This WOD looks wicked, I'm glad I'm gonna miss it!

After more research I discovered that link I posted above is listed under the Exercises and Demos link. I originally found it Google searching "squat clean". Click on Exercises and Demos link on the CF home page then look on the far right side of the page for slide show. You will see a link for the squat clean.

thanks VAS,

and thanks Adam for the directions.. i was thinking the same thing...

B,
That did not look happy. What is wrong with Tony? Is he trying to kill ya'll?
Great work bro!

Dutch

Ouch.......

Well, what is a squat clean? I can't find it.

#7 Matt, #9 Simon is correct. The squat clean is another name for the clean. It's called a "squat clean" to emphasize it's not a power clean. Here's a good video clip that shows the difference: http://media.crossfit.com/cf-video/CleanCatchHeight.wmv. Notice that the power clean is caught in a "half" squat, while the squat clean is caught in a full squat. The "pseudo-squat clean" is really a power clean plus a forward squat.

Sorry, I meant #8 Simon instead of #9 and "front squat" instead of "forward squat."

HSPU's after thrusters? that 21 set is going to take about a half hour.

all: oops! sorry that was a dumb question. still new to crossfit and i thought it was something else

3 of the 4 exercises I love to hate in one almightly WOD.

35:40 *blush*

L-PUs down to singles, HSPUs down to singles, Thrusters down to 5s, Cleans (semi-pseudo-squat) were unbroken though.

Ryan, welcome to crossfit. Have fun, work hard, we all want to see you succeed. Crossfit is a tough program watch all of the videos multiple times for exercises you are unfamiliar with. You will see incredible gains and you will alienate all the globogym people that just do not understand why you work so hard. Sorry for the jab but my better half has a migrane due to the Santa Ana's and I am kicking back with some Remy Martin. Most here will understand.

I started doing crossfit workouts roughly 9 or 10 weeks ago, and it seems like I finally found a home!! Held trial memberships at two local gyms in that time span. the first one seemed okay but didn't open until 10 am, which of course is bogus when you like to work out in the morning. The second gym had 24h access but ceiling so low that you would bump into the A/c on overhead movements (almost broke both my shoulder and a vent on a push press finding that one out). Today, I walked into the by-far cheapest gym in town. The showers are a shocking mixture of fungus and bacterial growth, and the part of town the gym is in is appalling. And yes, there is still a 'cardio' area with some prissy looking women and sun tanning booths. But then i turned around a corner, and lo and behold there were some barbells there. Some even had a nice little bend in the middle from some heavy weights being pulled. There were three or four guys grunting, and nobody paid attention to the sign on the wall not to throw weights on the floor. Still no bumper plates, but a nice floor that seemed to have taken quite a few dropped weights in its day.
I should add that I live in an appartment, and while I can accomodate a rower and a pullup bar, I lack the space for a squat rack and a bar bell. So I think I am not going to do any better than my new 20 buck a month gym. To celebrate, I made up yesterdays CFT:
Squat
70-85-90kgPR by 5
Press
60-65PR by 5- 70F
Deadlift
100-115PR-120PR by 10kg
for a spiffy improvement of 20kg or about 44 pounds over my first CFT about 6 weeks ago. I also lost about 5 pounds of bodyweight since. In the Novice category as far as weight lifted, but that is as it should be. (btw, bw 98kg, m, 35years). Looking forward to the next total already.

Ugh. No oly bar, just a box of books about 45 lbs. Couldn't find a way to clean it without either dumping the books or tearing up my thumbs in the handles, so did deads with them, then hanging rows instead of L-pullups (no pullup bar) and did do thrusters. Still killed me, and took 10:30 to do it. Obviously a lot of work to do here still...

Hm, say, conveniently didn't notice the HSPUs were supposed to be in there. Ah well. Yow.

HawaiianSupaman - Everything has a purpose.

Smash-Ups!! Right here right now for your work out pain, for your work out pleasure. Work out to the very same music you see your CF heroes crossfitting to in all those awesome CF videos you see here.

But wait! The best part is it’s free.

http://www.bootieusa.com/bestofbootie2006/

http://www.bootieusa.com/bestofbootie2005/

The above is supposed to read like an infomercial. I even included the "but wait". :)

Seriously though click on the above links and down load a bunch of cool mash-ups.

It's amazing what I find when hunting the net with Google.

Try this if you can't do HSPU (or at least not 21 of them!)

When you burn out on the HSPU, move to a flat bench (no back support) and do dumbell presses for the remaining reps. Lack of back support adds a degree of difficulty. Sitting down guarantees that you don't cheat with your legs. I use 45 pound dumbells.

After 2 10K rows, I actually dropped 3 pounds of body weight (probably all water...). It will be interesting though to see how my strength and intensity holds up today.

Instead of HSPU, try dumbell press on a flat bench (no back support).

Good luck everyone.

25 minutes. LPU and HSPU very broken sets at the end.

some real evil genius went into putting this one together. think my gym is about to give me a bucket of paint to cover the black marks my shoes having been leaving on their wall. of course, maybe they shouldn't insist on me wearing shoes.

have not having. not enough coffee yet.

Adam Price-
Congrats on the newest addition!

Woohoo, Recess!
I get to miss this one today, because thankfully this is a rest day for me and I am going to go play with some horses.

Kate

Hell yes. Me and my friend just started this crossfit yesterday with the maxes and now we have this. I'm pretty excited about this... BRING ON THE PUKE!

I am doing this one tomorrow and i can't wait!

Brendan's penmanship on his L pull-ups, even when Tabata supersetting with deadlifts, is a lot better than mine. My first-grade teacher would not be happy about that. My excuse is that B is strong.

Scaled cleans and thrusters to 30 kg. HSPU done with feet supported on chest high dip bar, partial ROM (3/4). L pull-ups mostly singles, raised legs as I started the pull.

24:31

Very tough.

killer workout,really liked this one

f/45/130
21-15-9
32:00
cleans-65# -broken
l-ups-legs slightly bent -broken
thrusters-65#-broken
hspu's-first 5 were 1/2 way down-remaining reps on all 3 sets done on 22" stool

don't enjoy puking so I slow down to avoid it(I know,wimpy) but love the pukey feeling coming on which is my indication I'm working hard!
Bring on the pre-puke

steve/51/162
CFWU
BWT back squats
WOD as Rx'd cept for assisted HSPU's
25:58

This one's scheduled for Tuesday. I think I'll have to get the gym early 'cause this one's gonna take a while.

oh yeah, hspu's have to be the slowest progress of any exercise I've ever done and I'm a former gymnast so these should come easy for me. Ok, it was way back when but still, gee wiz, I've been practicing these for 2 months, almost everyday I do 5 and I'm still only able to get one 3/4 down. Strength is just not there yet(duh) but i will get these if it's the last thing I do.

Enjoyed the tour of CF Chaos.
Gave me some good ideas for my barn which I've begun coverting

Why does Crossfitkids wod pic automatically re-size itself to fit windows viewer but Crossfit wod pics' do not?
Thanks,
Pro

M/30/5'7"/183
27:17 as rx'd (hspu on wall)
Light sensitive and shaky after this one. I was actually looking forward to doing thrusters while doing cleans.

bw: 191

27:22. hspu 1/2 ROM against wall.

Adam #27,

That's our slideshow. That's CF'er Loyd Lewis in the pictures. Back in the day when Lauren and I took ALL the photos.

PCS'd to Florida last October and have been working on my house since. A year ago I installed a Travertine floor in my kitchen and could barely stand upright for two weeks. I thought I was in shape because I ran and lifted. Found CrossFit last November and have made it mandatory part of my day. Yesterday I installed the same travertine in the laundry room and could feel the lower back getting strained, but I woke up today and feel great. CrossFit works.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Squat Clean 45lbs x 10, 45lb thruster x 10.

95lb Squat clean:6,4,3,4,4-5,5,5-4,3,2
L Pull-ups:3,3,3,3,3,3,3-5,5,5-4,3,2
95lb Thruster:5,5,5,4,2-5,5,5-9
Handstand Push-ups w/feet on rack:10,11-15-9
Time: 45:34
Foam roll after

gonna do this tomorrow. can't wait!

this has probably come up before but check this out... http://www.mensjournal.com/healthFitness/0602/workout_20minutes.html

http://www.mensjournal.com/healthFitness/0511/websites_healthFitness.html

M/28/195lbs

Subbed an assisted HSPU off a bench otherwise
as rx'd.

58:12

This one was a real arsekicker

18:39

Mod LPU and HSPU.

bw 163 age 38
Workout as Rx'd
HSPU feet on rack
36:04

44/175

As rx'ed: 27:04

A good chunk of that time was for the last set of 9. A few words of advice: do this on an empty stomach and keep reminding yourself "It's only 95 pounds" during rounds 15 and 9 when it feels like 950 pounds.

Ken C, thanks for the note yesterday, love this blog and community. David

M/28y

as rx'd 32:22

46/170

as rx'd

37:46

HSPU number 8 on the set of 9 was a little short so I did an extra one.

CrossFit - Honest Work at High Intensity (author unknown - if you know who said it, let me know)

sailorcrew

27 min. looks like a pretty good mark to shoot for on this one. think you might be better than me at the hspu but i will give it a shot.

75lb. Squat Clean
L Pullups (couldn't quite get my legs to a perfect 90 degrees)
95lb. Thrusters
65lb. Shoulder Press (because I can't do a HSPU)

total time - 36:28

The truth is painful but I'm so thankful for CF

John

congrats, adam!

ck

HARD LABOR
38:18..I was elated just to finish...looks as if there are stud hosses & speed merchants still put there
are there any other 59 + year olds out there doing this one?
I was really /am still BLITZED.

38:18 thats minutes not hours, Absolutely exhausting, any other 59+ year olds doing this one?

I'm running 10 days behind schedule recovering from a shoulder impingement due to overtraining upperbody while recovering from a knee tendonitis issue. Shoulda just taken two weeks off to let everything rest.

Oh well, I'm back on track albeit 10 days behind everyone else. The reason I'm jumping back in where I left off is because these past few weeks looked like a great rotation of WODs. Hate to miss out the fun.

Working back in with a commitment to resting every 8 weeks from now on.

Sunday musings...

1) Ya'll should see the out-takes!

2) Safety 1: My nephew was in town this weekend for a TripleA hockey tournament. His team finished in the middle of the pack, but the hockey was top-notch. With the exception of my nephew I didn't really have a "horse in the race" so I was able to enjoy the sport and observe the whole scene. The game got a little chippy, especially after a "spearing" by a player on the local team right in front of the official went uncalled, even as the target left the ice clutching his throat. I made my only vocalization of the night, pointing out to the official that it he missed a bad one and that in youth sports his job #1 was the safety of the players on the ice. He stared right at me, put his hand to his ear (no need, I'm known far and wide for something call "the voice"), and mocked me. The game got much more physical and ugly.

Should I have offered my thoughts on his officiating? Is it proper for a spectator to criticize a youth official during a game? Was his reaction proper? Tough questions, all. The only conclusion that I will stand by is that in my opinion it is job #1 for ALL officials and coaches in youth sports to make the safety of the kids their priority, within the boundry of the sport of course. Football, hockey , lacrosse, wrestling, and even soccer and basketball are sports in which contact is an integral part of the game. But there are dangerous plays in all of them, and it is the responsibility the coaches not to teach those things, and not to tolerate them if a player willfully does one. It is the responsibility of officials to call a player if he is guilty of dangerous play, and to humbly apologize to whomever points out the (hopefully rare) occasion when an official misses one.

3) Safety 2: When I was an athlete in junior high school and high school we did not have either school trainers or team doctors. If a student athlete was injured you were often at the mercy of your coach, pushed to come back from your injury and get back on the field "for the good of the team." Now kids are pretty resilient, nearly indestructible, and most of the time you were just sore and hurt but not injured. The pressure from the coach was expected, but that pressure was usually applied either one on one or within the structure of the team and the locker room. Now most teams have access to both trainers and team physicians, and the decision about when to return to the field has been taken out of the hands of the athlete and the coach and left with the professional.This is a significant improvement. We now assume, and are right more often than not, that this arrangement will innoculate the athlete from pressure to play while injured, and will shield the athlete from ridicule and embarassment when their committment or toughness is questioned.

So it is all the more disheartening when pressure is applied to the athlete anyway, especially when it is applied in public settings like school hallways and class. I am astounded when I am confronted with this type of stuff from adults who should know better.

On balance our kids receive outsized benefits from playing organized sports, and they benefit from their association with coaches and officials who care about those sports. Coaches at the highest level of youth sports have a responsibility to win, and officials have a responsibility to make sure that the game is played within the rules so that a fair outcome can occur. But as these are YOUTH sports, the the first responsibility of both coaches and officials is to see that the players are safe.

I'll see you next week...

Lol! The W.O.D. is disgusting. The W.O.D. in the video is disgusting. If B looked so worked on that it's got to be soooo bad. Why am I so addicted to this stuff?
Gina, #60, I think I have a crush on you.. what an attitude. lol. I want to see those handstand pushups when you get them. By the way, I just saw Roger Harrell, the gymnastics coach, do three consecutive freestanding handstand pushups with a 50# weight vest on parrallets. What a bunch of freaks.

40y/o M
75'' 203#
warm up was stretch, fish, row, skip rope, row, skip rope
29:40 (big asterix)
hspu to super elevated to elevated to embarassing...at least the L pullups were done right (not pretty just right)
cool down is fish, watch football, stretch

Today was a "test day" for the torn rotator cuff. Just needed to see what bothered it and what didn't.

The following are OK:

Frong & Back squats
Pullups w/ palms facing me and never going to a dead hang
Bench presses
Dead Lifts

Not OK:
Snatch
OH Squats
Knees to Elbows
I'm assuming any kind of overhead press

Need to test tomorrow:
clean
kettle ball swing

If the only things I can't do are overhead stuff, I can still keep up w/ the WOD fairly closely and sub other stuff in.

Winds blew out power at gym. so GI Jane on rings hung at 6'8". I should have watched the video again before putting up the rings. I would have put them higher (like 8')

100 Pull-up Burpees
11:18

33:13 as rx'd

I think I beat myself mentally before I even started.

BW 174

as rx'd

22:55

An embarrassing 44:55 as rx'd

Is it ok to use lower weight at first?

I had to make a lot of substitutions today on every exercise LOL.

m/24/ 138lbs

who decided on this? it rocked me....
as rx'd 42min

I am now regretting drinking so much last night.

Age=27
BW=185

As Rx'd. No subs or alts.

22:25 mins.

Now its time to relax and watch football.

65lbs on the cleans and thrusters

only did two rounds because I ran out of time. Took about 40 minutes... For some reason I had no energy today.

22:30 minutes

Had to substitute modified HSP's and knees to chest for L-pull ups.

BC

#91 I'm right there with you. Doing a wet brunch that transformed into an all night bender may result in a visit from pukie when I tackle the WOD in a little while. Woohoo!

BW: 163
"WOD"
As Rx'd
Time: 28:13

Bingo--

I've been speared in the throat. The perp retreated to the boards while a phalanx of his teammates stood in front of him and my teammates threatened his manhood, his life, and made pointed observations about his peverted sexual relations with his mother.

He served his 5 minutes.

I was lucky. He mostly got meat, not my windpipe.

Stickwork is evil. Anything done to prevent it is virtuous.

CFWU
sub:jumping pull ups and normal push ups
25:38

Made up Fran today in 6:13, a 2 sec pr. in addition to my usual trepedition at Fran, I now have the added stress of seeing myself stepping into the octagon with Ted Socha, 6'4", 210# of bristling testosterone. Officer, how about giving me my Mirandas and the bracelets? Yesterday was a travel hangover rest day, so I may give today's a whirl tomorrow. Thanks Coach! BW:171, Y/A:59

WU- 5 minutes of jump rope

21, 15, 9
30lb. squat cleans
pull ups
30lb. thrusters
hspu modified knees
20 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

20 years old
5 ft 10 inch
164 lbs

As Rx'd - 22 min

I had to break almost all sets down into small sets with 10 second breaks - I hope that's ok

Next time I'll lower the weight and try to do it nonstop

m/55/199

hspu on rack, otherwise as rx:d

25:40

saturday: prime rib and padrone tequila= fun
sunday: WOD= pain! 21's and 15's all sets broken, 9's unbroken

26/m/190

#92,101: Good times, I'm impressed.

26:50 as rx'd

HSPUs slowed me up way too much. I agree with the recommendation to do this workout on an empty stomach. Got more weird looks than normal in globo gym today.

Great workout.

First time for this one...killer! Completed as RX'd.

37 mins flat!

Did yesterday's WOD (CF Total) and my score is the following:

24/M/139 pounds

Back Squat: 225
Shoulder Press: 125
Deadlift: 225
Score: 575

34/M/77kg

As Rx'd:

27 min 30 sec

Jeff- @ work
17:34

First time doing thrusters and squat cleans, scaled those to 65 lbs, did all l sits and hspus with decent form. Took me forever but feel great.
49:40
m47/70"/165

first crossfit workout
16:23
theres nothing else???

WU .5 walk on treadmill
WOD
65# thrusters and Squat Cleans
18:10

Age 35
BW 148#

As rx'd:

26:18

33/m/160

as rx'ed

25:00 min.

tough workout!

34 yo m 210

90# squat cleans
L pullups
90# thrusters
regular pushups

30:09

Kickked my a**

34 yo m 210

90# squat cleans
L pullups
90# thrusters
regular pushups

30:09

Kickked my butt

32:56, as rx'd. HSPUs with feet on wall. Brutal

283.5#/44 yom

sub'd the following:

120# SC
jumping pull ups
Frog leg sit ups with lumbar roll (like abmat)
120# thrusters
asst'd HSPU

30:55

Did it in the basement so others could not take pleasure in my pain. Weights scaled to Xfit total (1105 divided by 875).

wow.. the blisters at the base of my thumbs are like an advertisement for workout gloves or crossfit, don't know which yet...

oh.. finished in 23:58.. and suffered..

m47/70"/165

First time doing thrusters or squat cleans, scaled them to 65 and worked on form. L sits and hspus done okay, broken but form was decent, not quite full rom for hspus. Took me forever but I feel great. 49:40

as rx'd nose to floor hspu, L-pull-ups were actual L-pull-ups

30:50

24/F/130lbs

1st round:
50#cleans
85#assisted pullups
50#thrusters
30#shoulder press
2nd & 3rd Round:
30#cleans
85#assisted pullups
30#thrusters
30#shoulder press

Time: 26:02 (ouchy)

Ken C-

just saw your comment from yesterday. the DL is a PR for me! up 15lbs from the last time we did heavy singles, and I believe up 10lbs from my last CFT. I believe that is 2.17% BW and I'd love to get 2.5x BW deadlift in the next couple of years.

oh and I too get in trouble for leaving black marks from my shoes when doing HSPU, my reponse was just like yours, why can't i go shoeless?!

john wopat: congrats on the Fran PR!

Adam Price, congrats!

today's my sunday rest day, will make this up tomorrow. have fun everyone!

24/f/5'6"/151

45 lbs on cleans and thrusters. L pull-ups were jumping negatives, HSPU were partial ROM.

30:35

27 yom

192#

29:45

49:35 as RX'd
Cleans were ugly. HSPU's were about 4 inches less than full ROM.

(For those who haven't done this yet, it's brilliantly evil. If your form is poor and you use your arms instead of your legs on the cleans and the thrusters, you have nothing left for the L-Pull-ups or the HSPU's.)

between me and my workout partner, took exactly 30 minutes for both to complete as rx'd after our 5k run.

When doing the cleans and thrusters my wrists really hurt when in the down position. I tried holding the bar more in front of me but that compromises the rest of my body position (harder to keep my body in the correct alignment). Are there any suggestions for the wrist pain besides to just suck it up?

44:34

my sets were distributed fractionally almost to the minute 21-15-9, interesting.

Aloha from sunny Maui!

Big B. that was an awesome effort. My lower back would have been feeling just lovely after that one. Not a huge beastie fan or Led Zep fan but that mix was way cool.

My WOD today: Snorkel, sunbathe, walk on the beach. I hope I can handle it. I will put forth my best effort!

Tomorrow I am gonna hit the mini-globo gym up the street and trip out some tourists and locals with some crazy Crossfit workout. I am thinking about doing The Bear. Worried about slamming weights in someone else's box.

Playing catch up today, moved a friend yesterday instead of doing the CF Total. Will let this one kick me in the crotch tomorrow.

M/46/6'/220

WOD as Rx'd

My timer stopped--by the clock on the wall at the gym, I think that it was about 35:00.

Mark

Subbed 75 lbs.
34:58
HSPU touched ground. Full squat cleans.

36:09 as rx

cleans caught deep, knees extended L's heels at hip level, HSPU nose to ground, no mods,

Congrats Adam Price on the new addition!

CFWU x3 (10 reps--subbed empty bar front squats for OHS)

21-15-9 reps of:

45 lb cleans (all were power cleans--just can't seem to make myself do squat cleans with this low weight)
L pull-ups (sat in Iron Woody black band--it was so long that last 4-5 inches were all me and it hurt)
Thrusters (much better form than last time)
HSPUs (hung from belly in same band used for pull-ups and put feet on 3.5 ft box)

Time: 27:52

Sets of cleans and thrusters broken into 7/7/7 (except third subset of thrusters was 5/2), 5/5/5, and 3/3/3. L pull-ups were done as 2's after first 10. HSPUs unbroken (probably used too much assist--green band next time).

Really enjoyed your "Sunday musings" this week, Bingo. And, you're right on the money: the most important thing in youth sports is the safety of the kids.

F/58/136

61/m/178/6'

CFWU x 3 (-pu's)

WOD 21-15-9
subbed as follows:
65# Squat cleans
L Pullups
65# Thrusters
Pike push ups

25:10

Good form on cleans and thrusters. L pullups kinda a sagging L.

23/m/194

subs:
65# cleans (except for first 21-those were as rx'd.)
seated pull-ups
65# thrusters
assisted HSPU

Had to sub due to shoulder pain. I think my grip is too wide.

time- 23:23

My time was 28:07.

This was the most difficult workout for me so far. I could not do the handstand pushups so I put my feet against a wall and could only do five at a time before I squashed my face on the floor. The L-pullups were hard for me because of the form and I had to do a lot of extra repitions for my friend to count them. Thank you

43:16

sub 75lb clean/thruster

M/37/175

Beautiful day to work out outside in No. VA:

Very light CFWU. Subbed 75# for squat cleans and thrusters. Toes on chin-high bar for HSPUs. L-pullups were the easy part! Thought my chest would burst halfway through.

20:58

Practiced ring holds and ring pushups afterward.

This workout is honestly the hardest one I think I've ever seen. Nice times those who finished, and good luck to those who are gonna try it!

m/38/176/67"

as rx'd

36:50

hspu's really slowed me down

My first crossfit. Did the thrusters and the squats correctly had to do normal push ups and pull ups. 25yo 5'11 190lbs It hurrrrrrrrrt :)

31:40

ouch

Slight mod:

21-15-9
95# Squat clean
Ring dips
Shoulder press
L-pullups

All reps strict, & I am torched...
37:18

40 kg cleans and thrusters.
16 kg dumbell press instead of HSPU.

35:00

45:35 as rx'd

I have been sweating PumpkinHead Ale for the last 60+ minutes.

Jeff-Nose to ground hspu

Right at 29:00 minutes. First timed Crossfit workout...I didn't complete it as strict as I had hoped...but then again it was WAY harder than I anticipated!!! Good Lord, if this doesn't whip me into shape I'm not sure what will!!

This one hurt.

20:40 as rxd.

23:51

Sub HSPU for 45# seated dumbell presses. Otherwise as prescribed by the coach.

Nothing adds intensity like the thruster.

Took me 35 minutes, but I completed this. Everything is still twitching in my body as I type. Pain is my mistress.

BW 127, mixed warmup

65# cleans/L-pulls/65# thrusters/HSPU assisted w/ mini + monster mini bands from pullup bar

30:28,

would have loved to be faster. Cleans and thrusters felt good, though had too much "weight gazing" going on, l-pulls were singles strung together, and HSPU gave me the most trouble at first. I tried doing negatives, but hated kicking up each time, tried using the feet on bar assist, but my shoes slip off, and finally gave in to the band assist. Maybe at home where I can let my head touch carpet instead of concrete, I'll try negatives next time. I'd love to finally be able to do these as rx'd.

180/m/6'1"/18

25:06
HSPUs against wall

WU: 500m row, CFWUx3

WOD: 31:47 - HSPU assisted w/feet on squat rack frame.

That was brutal. I'm glad tomorrow is a rest day, I'm crushed and definitely need it.

Go Broncos. Ugh. :)

22:12 feet against wall for HSPU. L-pullups were ugly at the end

pre: tracked my 4 point buck for 4 hours that i shot at 6pm yesterday , never found it :(

wod-as rxed 22:15
hspu held me up a lot
thrusters were strong
L's getting better, sets of 2-3
squat cleans ok

post:OH squat practice

M/30/6'/174

Day 7 of CrossFit-I was nervous going into this one.

CFWUx3 (sub. 45# good mornings for BE, 45# bent rows for PU, pushups for dips)

21-15-9 for time of:
95# Squat cleans: Never done cleans before, used 75#, sets broken.
L-Pullups: Couldn't even do one, so I did them on the gravitron with 70# assist, sets broken.
95# Thruster: Still working on form, used 65#, sets broken.
HSPU: Smith machines in use, subbed 30# dumbell press on swiss ball, sets broken.

41:57, mr. fancypants broken.

Despite my efforts to go slowly and do the movements correctly and methodically, I'm still seeing spots. This WOD rolled me up and smoked me like a fine cigar. I can't wait to see what's on tap for next week!

as rx'd
almost all sets broken
43 minutes
i'm so weak

I've been doing Crossfit for about 6 months now, and just found out I am pregnant. Other than keeping my heartrate in check, is there any guidance on Crossfitting while pregnant? Any substitutions I should know about?

37 bw190
as rx'd (true HSPU and L pullups)

37:45 (3/4 of time spent on HSPU!)

31/male/167

32:35

sets of 21 and 15 broken
did the 9s straight through

20/m/163

28 min

sub pushups w/feet on bench for hspu's

all weight as rx'd

40/M/175

Yeah, this was a killer for sure. I had a load of broken sets. Cleans were sketchy at best, but I'm still trying to work on form. For the thrusters, I subbed 45# dbs for the 95# bb. HSPU were against a wall. Time: 25:10.

22yom 185#

approx. 33 minutes, had to time off my phone.
Lpu were a bit squiggly and the hspu were a bit shallow, but who's judging?

20/f/138

sub pushups w/ feet on bench for hspu's

sub 50# for thrstrs & clnsqts

sub kips for l pu

24:40

just shy of 20 mins.
As a fire fighter and competitive freestyle wrestler, I haven't been in this good of shape since i was in college and I am almost 38 yrs old now. I even got another guy at the hall crossfitting.
Keep sending those WODS.

Chris B #157

I'm an Ob/Gyn. You can keep on doing CrossFit throughout your pregnancy. The most important rule is: if it makes you uncomfortable, don't do it. Once you get past about 16 weeks, it's important to avoid activities that could cause you to fall and strike your tummy. If you ever do strike your abdomen (hard) you need to contact your obstetrician immediately. Hard strikes to the abdomen can cause placental separation, which can be potentially dangerous to your baby as there won't be as much oxygen exchange.

Don't know if you are following the Zone diet or not--if so, you may need to up your caloric intake a bit as junior (or juniorette as the case may be) needs the increased intake on your part to grow big and strong.

Hope this helps.

Doc Jennings

Question for the martiail artists here: I train jiu jitsu between 2 and 4 days a week. How should I incorporate crossfit into my routine? I don't have the time to train BJJ and do crossfit the same day. For the past month I have been writing down the workouts and just going through the list when I am not training BJJ, but the list is getting very long when I only have 3 days to do crossfit. any thoughts would help.

thanks

#109 - stephen

This is your first CrossFit workout and you did this one in sub 17? I think that's the fastest time on the board today. Impressive.

M/22/150 cfwux3

HSPUs on smith-machine, else as rx'd: 31:30

#165 cooper: If you have 3 days a week to do crossfit, the easiest option would be to just pick one 3-day cycle that week and do it in between your jiujitsu practice. Another option requiring a bit more attention to balance would be to decide what you feel you need more work on, met-con or absolute strength, and pick three workouts from the week that you feel focus on what you want to improve on. The most important thing is to eat right and get enough rest so you don't "overtrain" and injure yourself.

29:31
L pullups more like S pullups
feet on bar for HSPU

m/35y/6ft/178

After a three week layoff I'm working my way in again. I just did the first round of this one, took about 10 minutes. I have a lot of trouble with those Ls.

47yom 160#

Subbed 95# OHS for thrusters (still can't push overhead due to rotator cuff, however I was able to do HSPU today)
24:52

Everything except OHS broken. Alternated grip for L-pullups. HSPU against wall.

42yo/170#/m

As Rxd

Round 1 13:48
Round 2 26:25
End 33:50

hay guys.. first time on this one for me. how do i do a squat clean, i could not find it on the exercisde demo

First time poster.

50yo/Male/5'10"/163#

Just finished my third week of CrossFit. Love it!

Did "Murph" in under 40 minutes last week. My wife has noticed the differences in my physique.

Thanks, Coach!

B-R-U-T-A-L

Subbed strict pull-ups for L's
" " 60º push-ups for HSPUs

33:59

35:14

First attempt with 95# exposed the reality that my legs and shoulders were shot from my first week of CF training. Dropped to 65# and still struggled due to soreness. Think if I were rested I could do the reps @ 95# since @ 65# the squat clean and Thrusters were painful but unbroken.

The L PUs and HSPUs are another story. The L PUs were broken, and I'm a broken man now because of them. I refused to sub the HSPUs since I've never tried them before, but was only able to get 4-1-1 with wall assist as my shoulders were completely exhausted from this week and today's WOD. Unwilling to surrender, I continued to invert myself against the wall to try and get off my head, but gravity failed to cooperate.

24M/6'6"/245

As RX'd: 13:27

21-15-9
Hang Cleans 95# (due to lack of bumper plates)
L-sit pullups
Thrusters 95#
HSPU (2/3 ROM)

All Thrusters and Cleans were to or below paralell. Hang Cleans sucked worse than real ones because of having to stop the weight. My grip was toast by the end.

Post: 100 squats for time. 50 strict pullups.

58:34

Ouch!

47 year old, 145 lbs
31:00
That's the kind of workout where you start praying for an injury so you don't have to finish...
"They whipped us like a tied up goat." Spike Dykes /
Texas Tech

On a good note for who ever may pay attention to such things:
I entered a 9 mile open water sea kayak race this morning, and with only crossfit as a real race prep, I beat all the other sea kayakers, one outrigger canoe and 2 surfskis, (normally surfskis, and outrigger canoes, are significantly faster than a sea kayak.)
The final mile hurt like hell, my upper body, lower back and hips were burning, but I poured it on and beat the outrigger canoe by exactly one minute. Later he told me he was really working to catch me. I attribute my willingness to tolerate that pain, and my overall conditioning and endurance to Crossfit.
Thanks!

Day 10 IR
Row 5K (first time): 24:23

Tim Hamilton#180: Congrats on a great effort. Applied GPP. Thanks for the update.

#180 Tim, That is an amazing story. Congrats on your win. I hope you were wearing a CF T-shirt.

I hope speal posts his time, i'm anxious to see how he did.

Very Tough. Wish I read Hari's post (#124) before I started.
CFWU
33:27 Could not do one HSPU today. Did them from a high incline or piked position. Terrible time and I am totaly exhausted.
M/46/6'/195

#109 stephen: "theres nothing else?"

famous last words...welcome to crossfit!

check out the crossfit warm up. do a few rounds of that before the wod and then add in some skill practice on any weaknesses (mine tend to be hspu and oly lifts).

hspu assisted
subbed strict pull ups for l-pull ups

21:44

This was my first day with Crossfit. I am embarrased to say how it went. I was able to do each of the exercises but not in sequence. I am going to keep at it.

hspu self-assisted

16:30

with a visit from pukie at the end

22/m/187

31:15

But...
Sub 75# for 95#, pull-ups for L's, and did HSPU w/ feet on smith machine

Even so, this one was a beast!

Travelling, no access weights today. Ran to local park and did max rounds in 10 minutes of 5 pullups, 10 assisted pitols, 3 dips, and hand over hand traverse of crossbar of soccer goal. 5 rounds.

27:45
Brutal. Could not do a L-pull up for nothing. Did regular kipping instead. Also was not sure what a squat clean was so did cleans. Cannot believe how cleans tire me out.

I think my time could of been better. When I first started doing crossfit I paid alot of attention to my form, due to most of the exercises being different from what I was used to. Then I saw the awesome times posted on this site and wanted to compete with those, and then form went out the window. But after the past couple of days I have come to realize how important form is and will sacrifice the wicked times for a good solid and strict workout.

22m/187lb.

wod as:rx
time: 33:20

M/39/185

As rx'd (only not really):

25:45

Subbed regular pullups due to time constraints.

More better faster

m/18/bwt:155

as rx'd: 25:53

pretty happy, but feeling it for sure

Nolan: 21:21 as rx'd
Chris: 27:53 @ 80lbs

m/24/170

As rx'd: 36:53

My wrists hurts really bad after doing workouts like this...is there something I can do to fix that?

35:55

about 3/4 rom on hspu, those are what killed me.

Had to modify it a bit
70 pound Squat clean
L Pull-ups
70 pound Thruster
Assisted Handstand Push-ups on 2nd and 3rd set

37:53

34:ish

As Rx'd

all sets broken, wife held feet on HSPU

34:43

m/180/6'1"/18

21:58 pr by 3:08
hspu against wall

20/m/185

wow....ow.

wrists hurt.

as rx'ed, 33:11:20...could've and should've pushed for a faster time

6'5" 215

Had to scale down a lot. Really trying to tighten up my technique overall. Did Cleanswith a 20# ball instead and worked on exploding DOWN to get beneath it. Thrusters always kick my butt. I also realized that Im not getting full ROM on my pullups, so its back to the drawing board there also.

20# Medi Ball Cleans
Full ROM pullups
95# Thrusters
(had to skip the HSPU's...gyn was closing)

17:49

BIG THANKS TO THOMI AND PAT at CrossFit Virginia Beach. Showed me I've got a long road ahead...and I better get my technique solid!!

GREAT GYM...stop by if youre in VB

As Rx'ed except partial ROM (80%) HSPUs.

31:26.

HSPU's kill my time. (Also, just back from 2-week business trip...)

M/44/234/76"

Modded....
75# squat cleans
Z pullups (singles)
75# thrusters
HSPU with feet supported

24:30

42/164

As rx'd
HSPU against the wall

26:02

Times around the 20 minute mark are kicking it...#109 Stephen with a time under 17 minutes, thats kicking some major a$$...

m/33/70/195

30:56:00

45#clean/reg.asst. pushups/45#thruster/elevated push-ups. Down to 35# clean&thrusters 2&3rd set.
35:23
Really worked on clean form, rocked it! I'd jump for joy if my legs could move.

~17 minutes.

Broken sets on the pullups and I did modified HSPU

my forearms are really tight now...

22:45
Holy Crap! Had to do HSPU with feet on the window sill in basement. Didn't have all day to do the real ones. Still a wicked workout.

43/187#

not as rx'd 30:36

ashamed to say i had to scale back the hspu to 21 9 6. getting better at them though. killer workout to follow up the cft. reflecting on the weekend now i think about how up i was with a pr on the deadlift yesterday and then get bitch slapped by my biggest weakness the next day, hspu. it's what is so great about this program. no time to rest on success.

M/34/5'9/168#
Done in 28.49
L Pull Ups with slightly bent knees
HSPU hands on 50# DBs and feet locked over bar

Bwt: 133

As Rx'd

18:20

Definitely ready for the rest day after that one.

~40 min. back after vacation. HSPU against wall (partial ROM), really hurt my time. thrusters/cleans felt good. pull-ups getting better. definitely should have had a better time.

m/16/195/73"

sailorcrew

great effort. you were the better man today. today.

WOW. Thats all I can say. F'ing wow...

I modified the HSPU due to the fact I weigh 205lbs and I couldn't do more than maybe 3 or 4 before my wrists give out. What I did was elevate my feet abotu 3/4 up my height (i'm 5'11) and do push ups like that. As I get deeper in this Crossfit, I'll raise my feet higher and higher and eventually I'll get to the HSPU I'm sure.

I think I may have been too hard on my troop (i'm USAF) because he quit in the middle of his 15 round.

My time... 35:46. With a break to dry heave outside. :P

m/165

65 pound Squat clean
Assisted Pull-ups (70lbs)
65 pound Thruster
Handstand Push-ups (45 degrees)

37:10

speal

incredible output. hats off to you sir.

36M/5'10"/171.5#

As Rx: 25:40

Slowest part was the several rnds I spent fighting off Mr. Pukie.

This WOD deserves a name (if for no other reason than so I can call it something other than the few choice words I already have for it).

around 36 min.
hspu= nose to ab mat
65# cleans and thrusters

22/M/6'1"/185

16:09
Felt fantastic. Swim meet earlier was a fantastic warm up.
50 free 21.97
100 fly 52.11
200 fly 1:48.76

m49/170#

32:25 ...that was brutal.

dave k

59+ and doing this marathon?! that is absolutely amazing. we should all stand in awe of that.

24/M/5'9"/190

30 MIN
Worse part, as always, is the pull ups. I feel some improvement but every time I read the comments it disappears. Everything else felt right.

Something gave out in my lower back around number 12 of the thrusters, of course I limped through the rest of workout for a 38 minute time. I have had trouble even walking rest of day even with ice and ibuprofen. Man it sucks to hurt! Too bad I was headed for a time in the low twenties.

#82 Amadraeus,
Hey thanks! In fact you gave me a great idea...I think I'll post a pic under testamonials on the message board. Hope I'm not too old by the time I get one. It might be a scary pic,especially w/ me upsidedown.

m/37/6/168

What a horrible, awesome workout! Call me noodle boy cuz I'm limp and soggy.

Scaled down to

65 # squat clean
N-Pull ups
65 # Thrusters
Handstand Push-ups w/toes on racked bar

Time: 28:48

#226
cdh- that stinks,hope your back feels better tomorrow. You had better rest it good if it doesn't.

~40 min. back after vacation. HSPU against wall (partial ROM), really hurt my time. thrusters/cleans felt good. pull-ups getting better. definitely should have had a better time.

EDIT: just realized that I did more than I needed to... I did 21-15-12-9

m/16/195/73"

45/m/180

feet on top rung of smith machine for hspu else as rx'd

31:00

F/46/114

28:01; used 65# for cleans and thrusters. HSPU mostly in sets of 3.

M/36/190/5'10"

Most sets broken.
Legs slightly bent on L-pullups.
Put feet on smith machine bar at highest setting for HSPU's. Worked great as I could pull slightly with my toes for a little help, but if I pulled too much, toes slipped off. Nose to floor.

24:23

#81 bingo

fantastic musings. i was pondering something similar today about officials. (by the way, i AM one of those athletic trainers you were talking about today's athletes having access to.) i cover men's soccer at a university in maryland. our soccer game today got particularly chippy. i usually keep my mouth shut on the sideline, but today i couldn't help but yell out to the ref -- even after he gave our asst. coach a yellow card. like you said, its his JOB to keep the athletes safe (and my life boring!) his response to our yelling was, "what are we supposed to call 90 fouls a game?" well... YES!!!!

refs set the tone in contact sports -- especially in soccer (and ice hockey for that matter). they set was is allowed and what is not. it is their responsibility to make sure things "stay clean." complacency is NOT an acceptible excuse!

bingo, you were right to let him hear it! when it comes to the safety of the athletes i think it's appropriate. of course, there is etiquette to that, too. can't be that which you are criticizing, right? not that i could imagine that from you, bingo!

on safety point #2 -- having me there helps take pressure off my athletes for sure. i get to take the heat from the coach -- and at times other parents -- but it never goes away entirely. "can't make the club in the tub" still persists. and i have to get the athletes to trust that i will take care of them, keep them safe AND on the field. its a delicate balance for sure!

well, thanks for letting me add to your musings! or perhaps, thanks for musing about my job!!

hope everyone had a great sunday!
ck

35m 200lb 70"

brutal and I met pukie tonight.

CFWU no pullups

28:50

squat cleans 95lbs
pullup 21 L's rest were regular pullups
thrusters 95lbs
subbed dips X's 3 so dip sets were 63, 45, 27

26/6'2/200

This was nuts..

day 2 doing cross fit..

time was 31:30...

used the weight... by the time i got to my first set of hspu... AHH YEAH.. not happeneing.. used smith machine.

most sets broken...

wow... great workout.. thanks

Couldn't even finish. Would have been better if I had just stayed home and thrown up, and then maybe beat myself with a hammer. Speal 18 min.?! youre not human.

Tim Hamilton, Nice job on the sea kayacking. Raze and Speal: smoking. Adam Price: congrats on the new addition. Hari: hang in there. And lastly, Bingo: great interview which I didn't catch until today, and thanks for the insightful thoughts on youth sports.

Great interview Bingo! Great sense of humor. Thanks for putting a smile on my face.

I am currently one of those "lurkers", LOL.

Will be tackling this WOD tomorrow.

m/1.72m/62kg

Followed this guide for DB Squat Cleans
http://www.nsca-lift.org/Perform/articles/01065.pdf

subbed 16kg dbs for cleans and thrusters

29:03

Beat my goal of 30 minutes. 1.5 hour fixed gear bike ride over some hills in the morning left the legs a bit rubbery to start. The total body Gumby feeling came after the WOD.

165 BW 6'1" M

Wow that kicked my butt. I had trouble with the pull ups but everything else hurt great!

30:30

42yom / 147

26:21 as rx'd

All exercises broken but all had full ROM. Felt really good about thrusters and Cleans getting down into the full squat each time. The thrusters killed my HSPU's which I am usually OK with but this time had to break up into little pieces. Overall great work-out, Thanks coach

Post - Stretch and rest

I couldn't finish it. LOOOOng weekend (sisters wedding) took it's toll.

30 minutes and I completed rep counts 21 and 15 at 70 lbs. Didn't have it in me for the 9's.

Rx 25:37

28/m/185#

as rx'ed 26'55"
Would have went faster but gym was busy and I had a bunch of tools jumping in at my stations while I was doing other exercises but I still managed to get it done.

I have seen it all though today. After my workout I went to stretch in a room that has the bikes for the spinning class and a multistation machine and there were two guys in there taking pictures of themselves in the mirror with their shirts off. And those cell phone pictures must not have been good enough they had to take pictures of each other flexing and posing. A little strange. ?'s

191#

as rx'd 19:20 (started clock after 1st round of unbroken cleans)

1 round in 26:45. seeing people give poor advice on this board makes me upset. I remember one guy a year or so ago saying to do leg presses instead of squats because you could use more weight and now we have a guy saying to do dumbell presses instead of hspu's...?

33/m/143

did tabata deadlift and L pullups

7 deadlift / L 7,6,5,4,4,3,3,3

OK, so I couldn't wait until tomorrow as planned to do this. After sitting around all day watching football, wiping my munchkins runny nose and reading crossfit blogs, I scrounged around the house to see what I could do.

Have some 20lb dumbells and a pullup bar so....

#40 squat clean
jump to negative pull-ups (still too weak to do strict or kip) was able to hold l-sit on the negatives for some reps
#40 thrusters
regular non-modified push-ups (afraid to try hspu alone)

total time 21:41

34yo male. 195lb

did a very similar on 10-19-07 so at the firehall today we had our own Masher

1 pod KB swings
wall ball with 10lb Med. ball.

total of 83kb swings and 100wall balls!

Hit legs hard yesterday, so went chill today:

30# Squat Clean
3-4 L pullups at a time to make totals, can't hold L
50# Thrusters
4-6 HSPU at a time to make totals.

Total time: 33:00

As Rx'd: 34:00 min

Did murph for the first time on Friday. Had to do it at a football field with no pull-up bar, which resulted in me throwing a towel over the goal post and doing towel pull-ups (but they weren't true towel pull-ups).

I do a lot of my workouts at this football field/track and I use to just shimmy up the goal post and do pull-ups on the cross-bar, but the shimmy takes a significant amount of energy by itself so I didn't want to risk that on murph. Time: 40 min

BW 70kg 35yo M

23.11
as Rxed

Squat Cleans 40kg
L Sit Pronated Grip
Thruster 40kg to Dynamax Ball
HSPU off Wall

modified everything

19.40

squat cleans (mostly ok)
L pullup (did some but mainly strict pullups)
thrusters (15kg d/b)
hspu (decline pushups, chest to ground)

pittiful effort really

22:16
This was a rough one.

25:55
55lbs for cleans and thrusters
subbed JPU for LPU and did HSPU on 18" box
definately had the shakes and twitches after this.

39/M/210

Three rounds
21-15- and 9 reps
60 pound Squat Clean (Weight scaled 60%)
13-9- and 6 reps
Tuck Pull-ups (Reps scaled 60%)
21-15- and 9 reps
60 pound Thruster (Weight scaled 60%)
13-9- and 6 reps
HSPU(Knees on bench)

23:26

did CT total @ OPT Challenge, for #'s see Oct 20

F/32/5'10"/153#
As Rx'd (65#)
23:46

M/29/6'4"/198#
The squat boycott continues, hopefully just a few more days.
Sub "G.I. Jane"
18:02

33/M/210

Down right brutal today.

scaled and sub'd
21-15-9
75 lb Squat cleans
Regular pullups first set then 130# pulldowns
75 lb Thrusters
50 lb dumbell presses (for HPSU)

27:20

40 M 172

Did a bunch of yardwork first and felt beat already, so I scaled back to 65# lifts. Did one HSPU (typ. max is 7) and was done. Subbed 32" elevated pike pushups. 26:15

65#

M/27/5'9"/160#
As rx'd (scaled down to 65#)and did Fran yesterday.

22:58

33:09.1
75 lbs cleans and thrusters, non-L pullups, and HSPUs with feet on roman chair

M/45/245#

feet on wall for HSPU
everything else as rx'd

28:49

you know the workout is brutal when the "rest" is the L-pullups!!
HSPU to the abmat...68#... 30:01

Subbed
21 95 lbs Thrusters
21 Assisted Pullups 7
21 95 lbs Clean Squats
21 Smith machine assist HSPU's
9 95 lbs Thrusters
15 Assisted Pullups 7
9 95 lbs Clean Squats
15 Smith machine assist HSPU's

41:04

had to sub a pair of 35# dumbells, also did assisted HSPU. I'm toast.

29:32

24/m/170
25.43 as rx'd but normal pull ups

f/28/130
Need to lose weight. Crossfit, Help!

CFWU
(pu's see below)

ran/walked 3 miles

WOD 32 minutes
20,15,9
cleans 35#
reg pu's (no L) - 3 sets 10, set 1 half way up. sets 2 and 3 with assist
thrusters with 35#
hspu's no assist, 1/4 of the way down. Need to push harder on these next time

31/m/213/6'5"

28:13

I didn't think I would be able to do in under 30 mins, thought the HSPUs would kill me after the thrusters. They were bad, but not as bad as I thought, felt like a different angle so shoulders were not completely dead when I got to them.

33yo/m/210

21'53"
ASSISTED HSPU

We had a power failure and I mis-remembered the WOD. Thank goodness.
21, 15, 9; 85lb squat cleans, L-pullups.

18:32

M/22/147

As Rx'd

32:44

All Ready....

44:30 sub 65# for 95#

subs:
68# sandbag zercher cleans
68# sandbag shoulder-to-shoulder thrusters

29:41 w/ good form throughout

27/M/149lbs

21-15-9 rep rds for time
95 lbs Squat Clean
L Pull Up
95 lbs Thruster
Handstand Push Up

17m 10s

That was pretty brutal. It was the first time I've ever actually laid down on the floor of the gym after a bout.

This is my second partial week of Crossfit. Last Sunday my brother-in-law, who's a personal trainer (not Crossfit), introduced me to this website. As fate may have it, I was actually super-bored with the routine I had been doing, pretty much unchanged for 14 years. Crossfit has given my workouts new excitement and challenges.

I thought I was in shape, but I did Helen and Fran last week and couldn't finish either because I almost threw up.

I couldn't finish this one either, even with no weights on the bar because I had chunks in my throat. I'm assuming this passes with time as I get more in shape, but has anyone experienced massive headaches during or immediately following a Crossfit session? I experienced one after Helen and Fran for a good 20 minutes and about the 22 minute mark tonight I experienced one while doing this workout.

Everytime I get home from the gym after a session of Crossfit, I lay on my bed in front of the fan completely drained! If this doesn't get me whipped into shape I don't know what will!

29/m/245 bwt

21-19
Squat Cleans 45#
L-PUs
Thrusters 45#
PU (Need to work on my HSPU)

Two sets in 22 minutes, had to stop due to massive headache and almost throwing up =)

M 36 5'10" 168.5#

:s/95# (barbell)/60# (2x30#) dumbbell/ - (thrusters & squat cleans)
:s/L Pullup/Knees to Elbows/
:s/Handstand pushups/normal pushups/

41:15, HR: 146 avg, 165 max

37:24

Subbed high knee pullups for L-p/us. Is kipping possible with these style pullups?

Wow...that hurt!

75 lbs Squat Clean
L Pull-up
75 lbs thruster
HSPU, feet on rack

30:09

M34/87kg

Trusters: 40x21
Pull-Ups: 21 (ordninary pu)
Push Jerk: 60x5 (subbed handstand pushup)
Squat Clean: 21
Was too tired from yesterday, or maybe just too tired overall.

Swam 1k.

26M
150

Thought I did okay at 26:41, but then I saw some of those times, wow.

33/M/175

As Rx'd: 22:27

36/m/145

Just finished first month of CF - Loving it!!
CFWU x 3

All sets broken
95# squat clean (still working on form, many were power cleans with front squat)
L-Pullups (easiest part for me)
95# Thrusters (first time at this weight)
HSPU (about 3/4 ROM against wall)

31:17 - Great Workout!

We wimped and scaled. Lack of time forced the scaling of reps ... though I scaled weight 'cause I'm also a wuss.

Tom m/45/185
80# barbell; rounds only of 15/7 12:03

Nat m/9/60
25# barbell; rounds of 15/9/7 18:49

Chris m/14/105
40# barbell; rounds of 15/9/7 18:02

24:22

38:12 Weight scaled to 55#, HSPU on rack, L pullups subbed with tucks, slight jump off floor with pull up and slow down.

As Rx'd: 28:24.

I flew through the Squat cleans and the thrusters. I need to work on my L pullups. If I could move faster through the L pullups I would have probably cut my time in half.

M 48 70" 176

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups SUB Push-ups with toes hooked on power rack bar

15:02

New to crossfit and in so-so shape.

Male/36 years old/5'7"/140 lbs

Did with 75 lbs instead of 95, regular pullups, and regular pushups.

28:24 was my time. I feel really good about that. Don't know how some of you people are getting the times you are getting. You are amazing.

23:16
subbed kipping pullups for L's</