Deployed US Mil in Iraq/Afghanistan:
If you want non-zoneful (but home baked) Christmas goodies, email me at:
k.l.douglas@hotmail.com & send your APO

This offer goes in order of first response, first box of goodies, so those who come late may not get anything yummy.

Can't wait!

Great interview, Neil!
Your clients are lucky to have you over in Scotland. Keep spreading the word.

OUCH! What did I do to desertve this?
This should be fun.

I didn't quite get it the last time we had Sumo DL High Pulls, and the video doesn't help much. 1 Deadlift,1 high pull x 21 or 21 DL then 21 high pulls, or is it a single motion? The video looks like 3x deadlift then 3x high pull from a squat.

FoCoMichael,

A sumo deadlift high pull is one motion from the floor to an "upright row" position, except, of course, your hands are fairly close together, and your feet are in the wider sumo deadlift position. Bottom to the top and back. Do that one motion 21 times.

My Birthday is Tomorrow! I'll be AllisonNYC_23/5'2/118

Great interview.

Tonights WOD
100 Body weight Deadlifts for time

Used 132#
21:45

I have the same question. Do we do 21 Sumo DLs, then 21 High Pulls, or is it one continuous motion for 21 reps?

Nice, Reminds me of a WOD that hurt many moons ago.

Great Interview, I met Neil at the North Santa Cruz Cert, top bloke!

Neil Foley is my new hero, kick ass, buddy. Scottish accents are the coolest.

#8 - it is one continuous motion for 21 reps

Today I made up an oldie that I often skip.
120 pull ups
120 dips
Time: 12:57

They were asst but with much less asst than before.

Then did HSPU: 12-7-10-10-10

My legs are FRIED from yesterday :)
Can't wait to do this WOD tomorrow. I almost did something similar today. I can already feel the burn.
Erin

Oops, posted under my wife's name. Sorry honey!

Sweet interview footage. I find CrossFit particularly effective when combined with a strong Scottish brogue. It takes on a Braveheart type of feel. In fact, I'm writing this with a heavy accent. They may take our lives, but they can't take our workouts!

Got a quick question for the experts out in Crossfit land: what is the difference between the cert in olympic lifting and basic barbell?
I am interested in improving my lifts and technique, but I am unsure which would be the best to try?
Happy birthday to any Sag's out there too! Just had my 34th and thanks to Crossfit I am fitter than any other previous birthdays.
Cheers, The Rhino

Wow, this looks tough...I'm excited already

Happy B-day there Allison. My girlfriends birthday is Friday. You got to love a fiery Sag girl. Have fun with this WOD tomorrow. Is there a better way to celebrate your birthday than to kick your own ass?

Sumo deadlift highpulls are all one motion. Sumo deadlift directly into a high pull.

Anybody have a consistent sprint substitution or know what meter runs will work in a basketball course? I'm doing this at a fairly typical gym and I want to keep my sprint close to weights and apparatus to minimize rest time b/t the sprint and loads. Double-unders an appropriate sub? Thanks.

Happy birthday Allison!

Played with kettlebells inside after a few hours snowboarding.

3 rounds for time, 15-10-5 reps:

32kg "figure eight"
24kg hang-squat cleans (each arm)
16kg OHS - each
KTE strict
16kg one-arm swings - each
"locust pose" (prone position lifting both legs as one)

22:34
I'm feeling my two-week break from CF and the switch to snowboarding. Less intensity than before. Mostly mental, I think, but also some physical fatigue from hours and days on the hill.

Monday's workout was 1.5hrs shoveling snow and 1.5hrs bikram's yoga.

Rhino:

Basic Barbell with Mark Rippetoe and Lon Kilgore covers the Squat, Deadlift, Press, Bench Press and Power Clean.
Worth it and then some.

The Olympic Lifting Cert with Mike Burgener covers the Clean, Jerk and Snatch.
I haven't been.. YET.

When I said tomorrow I meant Friday the 7th! :)

I know that jump rope, box jumps, rowing, etc are sometimes used as subs for running. However, I'm worried that if I consistently make these subs for workouts that require running, I won't be running enough. If anything, given my goals, I'd like more of an emphasis on running (short distances), not less.

The gym I frequent has an indoor track that would probably be a 40-60 second walk from where I would be lifting. This seems like it would cut in to my workout too much to go back and forth.

How do all you folks out there that do CrossFit handle doing workouts like this in big box/university gyms? I'd be especially interested in the answers from those of you that don't want to miss out on running.

five rounds???? dude.....

Wow Allison you are growing up so fast. You are about to be....my age. My birthday is not for another 6 months :(

uh...what? this is gruesome.

Still in Va. It snowed today! I am full on ready to go home and run where its flat and warm. Will post times when I get it done.

Rhino and Allison_NYC: Happy Birthday! I had mine on Sunday and also am in better shape overall than ever before...which I believe is actually saying something. Thanks Coach!

Can't wait to destroy my legs on this one tomorrow.

Allison, you are growing up so fast. Your almost 1/2 my age. Happy B-day, just celebrated my daughters 6th today.

For those who have questions about SDHP, watch Fight Gone Bad, Sonz Jupiter Cert 07 on the video page. It should give you a good idea of the motion.

Happy Birthday, Allison!
23...wow that seems so far back! Back when I was in shape- the first time! Allison, I was curious, have you been involved with other sports or forms of training, before CrossFit?

I met a girl in the gym two nights ago. Pretty muscular, clearly knew what she was doing. Turned out she's an MMA fighter. Am I the only former softball player around here??

Today's WOD: For time, 1 round laundry wash/dry, 1 round pack a bag, 1 round check flight online.

Come on. Last time something similar was 5rft 95sdhpx15 95thrusterx15 scaled took me 22.5m.

Adding runs, bring it. Guessing 35 minutes maybe 40. Wow.

Really good interview, Neil... looking forward to Part 2

I've checked the page several times in the last couple of hours and I'm fairly certain this workout is going to be a battle between "will" and "can't". Love that. Had one today when I was making up Sunday's WOD. Always feels great to push through, even though I hate life a little bit until I crush the mental block.

Cake.

There's an even better video on sumo dead lift high pulls here (wfs): http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv

Tim

xpaz #33
Part 2 of the interview is up right now on the affiliate blog. Neil is a rare man of outstanding heart. I'm lucky to have met him.

This workout looks brutally awesome!

Hey, does anybody know where to find bumper plates at a reasonable price? I felt a twinge in my mid/upper back near my spine when I was lowering 185 lbs on the 5x5 front squats (basically dropping and catching the weight halfway down). I like cleans, front squats, push presses, etc., but not being able to drop the weights at the gym may compromise safety in some situations.

M/25/5'8"/160

Did "3 bars of death" yesterday (best back workout there is)
DL 240lbs
cleans 120lbs
subbed pullups 35lbs
19,9,8,7,6,5,4,3,2,1reps
me 28 min
justin 44 min

Today did "Chestfit"
10,9,8,7,6,5,4,3,2,1reps of
ring dips
45lb dumbell bench
125lb incline bench
Handstand pushups
knees to elbows
This really sucked. I can barely type
my time 51 minutes
shain 42 minutes
justin 41 minutes (subbed 95lb pushpress for HSPU)

I need to start piecing together my CF garage gym. Maybe my wife and kids will use it when I deploy this time next year.

#40
That interview is so awesome. Maybe not gonna do this one tomorrow. Thinking of doing a man-maker/kte 10-9-8......1 countdown tomorrow... or maybe that burpee clean weighted pull up WOD.

WEather's still a little rough to run in at the moment.

More weight

I could see how Neil had 50 clients per week. He could probably tell me that eating dog turds would make me strong and I would devour them with relish. His passion is very apparent and addicting. I hope that when I start training I exude half as much passion as he does.
Great interview.

I need everyone's advice. I think I may have fractured a rib or damaged some cartilage. I haven't been able to work out in a week and it sucks! I have a sharp, stabbing pain that seems to radiate around the left side of my ribcage. It's really bad when I cough or sneeze. I can't afford to go to the doctor, and besides, they don't really do anything for a damaged rib. From what I've read, it looks like it could take 8 weeks to heal. It's been a full week already and still hurts the same as the day it started. Anyways, do you guys think I should lighten the loads and try to work through the pain or should I take the next few weeks off and suffer cause I can't work out? Maybe someone has a personal story they can share, along the same lines. Thanks in advance!

nice! I'm gonna love this one

Way to go Neil!

Congratulations Allison!

What would be good jumprope sub for 400m runs?

I was thinking of 200 single jumps or 50 double unders.

I have to do this in my apartment because I'm not going to carry a 75# barbell to the park.

Great video-heading up to crossfit cs soon-cool!

Hi all, I am a civilian contractor in Iraq... I am in sore shape! I came across this website and after reading pretty much EVERY article I could find on here I am so excited to start! I am going to start tonight, so I was wondering if I should just jump right into the WOD or work my way up to doing the WOD? Also if there is anyone at Taji that is looking for a partner... like I said Im in sore shape, but I wont give up!

Looking forward to this one.

CFWU X 3(JPU, BDips)

24 min

25 lbs SDLHP X21
25 lbs Thrusters X21

for two rounds in 7 min

Total time 31 min

helomech:

I suggest doing the CrossFit Warmup only for about a week and then use the modified WODs at http://www.brandxmartialarts.com/ click the link under the "CrossFit Forum" Title. Good luck.

Neil, Great Interview!

I propose your services as the new candidate (to replace the Ron Popeil kitchen aids) for selling CrossFit online through a series of videos.

The Scottish accent combined with your humor and gesiculations are better than Terry Twittlesteins segment from the movie "Run Ronny Run".

Spread the word brother....spread the word!

As rxd:

33:38

This will be a good WOD for me today. Then will be spending the rest of the day at the cardiologist for a stress echocardiogram due to an A V block that was detected on my EKG last week, along with a systolic mumur and BP of 177/101. I don't know what the hell happened, it was doing great for months, and all of a sudden, kapooey. This....is life.

Happy Birthday AllisonNYC 23~!

Great interview Neil !

~J~

~Train Hard and Push Through "IT"!~

Runs done inside apartment parking garage/stairs
65# SHP - dead stop on floor each rep
65# thrusters - overhead lockouts with bar truely overhead

20:16

#56 J roCk - hang in there champ.

Happy B Day AllisonNYC - never met you, but feel feel like I know you through CF.

By the way - don't you guys in the USA sleep. It's 8:30 in Australia, middle of the night in the US. You guys are crazy!

OMG... I have a feeling I will be needing the upchuck bucket after this. :)

Allison... HAPPY BIRTHDAY

#31 Leslie AP... Nah I did softball for years and then contrary to belief joined the military and got in worse shape than ever before.

Looking forward to this tomorrow as we are doing our rest day today... 1 month solid with the crossfit agenda and going strong.

GOT A Question.... Anyone in Augusta GA area? I am coming back from deployment and will be stuck there for 5 months, looking for a workout partner.

34/M/170

As Rx'd:
32:36, kicked my

Subbed 500m row for the runs, as its 22 degrees outside. After doing rows then SDLHP, I think I would have rather run! Time was 33:10 Room for improvement here! What a metcon...

39/m/176cm/69kg

5 Rds for time

200 rope skips (single unders)
21 SDHPs (34kg)
21 Thrusters (34kg)

31:41

All sets broken.

#59 bladeboy

Actually, recent studies show that sleep is no longer a nessasary function anymore. I know I know, it used to be, and seems like it would be, but it's not. Same with oxygen....yup, no longer nessasary!
I heard that coach will be posting an article related to this soon for a rest day topic!
LOL! Thanks for the thumbs up bro!

~J~

~Train Hard and Push Through "IT"!~

My computer at work blocks most of the videos and my computer at home won't load them. I do not have any clue what a thruster is. If anyone could verbally explain it, I would really appreciate it. Thanks!

That was remarkably like the Sunday park workout we did

3 Rd's 22:21

31/M/165
"WOD"
As Rx'd
400's on the treadmill @ 0% incline
Time: 23:18

26/6'6"/202 lb

32:47 as Rx'd

Huh, funny subs necessary for me on this one. Shoulder prevents "high pull" and press part of thruster. Will sub front squat for thruster. Will reverse sub row for SDHP (since the sub for row is 1 45# SDHP/10M row) and do 20M/75#SDHP = 420M row.

Bleh...

helomech

i would say do the wod. it looks like a safe one with low weight and no crazy movements. it will put a big cardio bitch slap on you so if you can't do 5 rounds then do 3.

30/m/185

I was amped up for this WOD, motivated by Spider Chic's cookie offer, and was ready to knock it out in 10 minutes.

So at the end of my second round I realized I only had 15 seconds to go. Oh well, looking forward to the COOKIES!!!

as Rx 18::16 The third round hurt.

It would figure today the winds decided to pick up. Fortunately for me the wind picked up a lot of dust and sand, so I had that going for me, which is nice.

30/m/185

I apologize for the possible repost here, used too many !'s.

I was amped up for this WOD, motivated by Spider Chic's cookie offer, and was ready to knock it out in 10 minutes.

So at the end of my second round I realized I only had 15 seconds to go. Oh well, looking forward to the COOKIES!

as Rx 18::16 The third round hurt.

It would figure today the winds decided to pick up. Fortunately for me the wind picked up a lot of dust and sand, so I had that going for me, which is nice.

M 48 70" 177

Five rounds for time of:
Run 400 meters SUB Elliptical
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

27:51

#38 BreakingBenjamin

This is by far the best deal on bumpers or any other equipment I've seen. Obviously you might find better prices if you can find used but these prices are 20%-30% better on new than anything else I've seen.

http://www.thegaragegymstore.storebuilderplus.com/page/page/5130789.htm

#64 Andrew

Thruster is like doing a front squat with a press at the top in one smooth motion.

Or I guess you could look at it like a giant push press, only instead of a slight bend in the knees you are doing a full squat.

Make sure you lock-out the press.

Hope this helps!

C'mon Memuc #48. I am bringing my bar and weights to the track (I am totally about accuracy with the running and NO SUBS). AND its been snowing for 3 days straight. I guess my warm up will be shoveling down to the icy track. I think you can't really know yourself as a athlete until you work out in high heat, freezing cold, wind and rain. Good for the soul too. I look forward to this kind of challenge. Oh it's about 15 degrees this am too.
Sounds like a grandfather post..."When I was a child, I had to walk 15 miles through the snow....."

42/f/5'6

34 min.

sdhp 60 lbs
thruster 30 lbs

running outside, heading in for the weights, taking of hat/gloves (it's cold out!) and to the basement slowed me down. Also it was slippery outside so couldnt run fast.

Noooo! The Sumo dead lift, my nemisis. We shall see who is the victor this time, but I'm afraid I already know the answer. The gym staff is probably going to be walking over my prostrate body asking if I'm dead. Enough stalling 321 GO!

Welcome to the family Helomech, and happy birthday AllisonNYC.

26:21

Subbed 45# in both lifts.

35:23 - embarassing!

165/28/m/5.9

33:12
1 round w/75lbs
4 w/45 lbs bar
cold.
not to standard.

ugghh
this workout is gonna kick my a**. 5 rounds!! By the time the 3rd round comes around i'll be surrounded by a pool of sweat. I've done SDHP and Thrusters seperately in different workouts but never together. This one will hurt but it'll def be worth it!

#64 Andrew, if you go to the exercises and demo page, you will see on the right side of the frame the slideshows for different workouts. They're not video files but slide shows of the workout. I refer to them because i can't access movie files at work either. They show how to do a barbell thruster.

Happy Birthday Allison_NYC! I live in Jersey and really want to check out Blackbox or another crossfit affiliate around here.
Hope everyone has a blast with this wod!!

PS - Are there any Crossfitters in London? I'll be going there for a few weeks for vacation and I would love to work out with anyone out there. Or if someone could shoot me in the right direction as to which gym to hit up.

happy birthday Allison!

owww.
20:55

would using a rope with weighted handles (1/2 lb)be a good idea?

bw 170

28:18 as rx'd

ouchie!

52/m/209
modified “WOD”
reduced weight to 40lbs. for SDLHP and Thrusters.
Ran 400’s on treadmill @ 0% incline
Time: 45:01

I thought this workout was brutal. I laughed at myself doing the thrusters, knowing that I was not going to make it through 21 without a break, and knowing that meant I was going to drop the weight, which meant I would have to pick it up and clean it again, which just seemed like so much agony. I like that crazy feeling right in the middle of the workout where I feel like I must be losing my mind because it feels like my chest is going to rip open, and I will just fall to the floor in two parts both convulsing but feeling relief because it’s over.

I like when it’s over. I am happy and unaware of anything else except being right there in that spot, staring at my spot on the wall, knowing I am free to just breathe.

f/138/38/67"

.25 mi on TM at 1.0 incline
45# bar for both

44:00 (approx, b/c of watch/timer problems)
This was so hard!

I called FGB for today, this might be worse.

28:50 as Rx'd- brutal

need to pick up on the 400s on these "5 rounds of" workouts

M/50/175

400m Row
SDHP 75x21
THRUSTERS 75x21
5 Rds: 28:48

M/50/175
Quasi RX:

400m Row
SDHP 75x21
THRUSTERS 75x21
5 Rds: 28:48

Age=27
BW=~187

28:55 as rx'd. Struggled.

Anyone score sub 20 as rx'd, is considered a true firebreather in my book.

www.stevesclub.org
"No Substitute for Hard Work"

Oh geez..I can barely walk still after doing those squats from the last WOD. This is gonna hurt.

#72 Elvis

I understand what I am supposed to do. This should be fun... Thanks again for your help!

tough 26:30 some thrusters behind the neck

Every once in awhile a CF workout just hands my a$s to me and makes me look pathetic in the gym while lifting what appear to be very light weights.

This is that workout.

Timer stopped somewhere along the way when my wrist hit a button on my watch doing thrusters. It's just as well. Time wasn't the issue on this one, heart was.

33:52 with 2x35lbs dumbbells

forgot to eat breakfast so that didn't help, This wod is hard.

3 rounds finished before the gym closed.
24.23

Has anyone ever ranked the 'for time' workouts in terms of work? For example, this one has 105 reps of thrusters and 105 reps of SDHP x 75lbs. How does that compare to some of the 'girls' workouts?

Obviously time is one indication but I was hoping for something more standardized, like joules expended for a 185lb 6 foot tall man.

Wow... can't walk. Closest I've been to puking in a while.

Wow.... I still have to sleep and make it through the day till i get to this and I am hurting thinking about it.(We are a day behind)

#76 Julie.... You are truly a hard core CF fan. My hats off to you

Hey Julie #76:

I know you are a former National Ski Team member. Where are you now that it's snowing?

24/f/5'6"/148

55 lbs on SDHPs and thrusters

Time: 41:24

M/22/6'1"/22

Today's badass WOD as RXed: 26:37

Decided to do another one because sometimes I make bad decisions.

Pullups
Back Squats @ 60kg
Push Press @ 60kg
Situps
10-9-..countdown to 1
11:27
Smoked
What's tomorrow FGB, Linda, Filthy Fifty!?!?

THAT was a SWEET INTERVIEW!! Neil's enthusiasm is great!

Well...I need reading lessons. My time, 18::16 was for 3 rnds, not five. Oops, thought we only had to do 3 rnds...

37/m/172

as rx'd: 26:30

was feeling very tired even before WOD, legs are in pain, still didn't recover from last cycle... maybe should think about easy week...

rx'd

26:50
6'2/195lbs/26yo/dont want to go to christmas party tonight... legs toasted

2 out of 5 sets - 13:24 total

rt. shoulder is sore, don't want to push it

#70

Ken, I took your advice and did 3 rounds... I had to stick to the bar but I managed to complete it in 26:40.

Wow what a killer! I know Im going to be feeling this for the next week but bring it on! I have a feeling this Crossfit and I are going to have a long, painful relationship :-)

Good Job All!

#76 Julie

Love the taking the bar to the track and shoveling out before you run. I do all of my running outside around my former high school come rain, shine or cold. I personally find it to be part of the "all encompassing fitness" model. Because I live in the north, I believe I should learn to run on ice and snow and in the cold because I may just have to in an emergency.

I can just see it now, freak snowstorm hits Santa Cruz on a cert weekend and the northern tribe has to save the day because the sun-dwellers don't know what to do when 12 inches of powder falls from the sky. :)

I don't know what happened, but I wasn't able to finish. Ran out of gas and motivation. Maybe it was the rowing Michael I did yesterday to play catch-up, maybe it was the crazy morning I had prior to getting to the gym.

That said, I managed 3 rounds with subs of:
500mrow
40lb sdhp and thrusters

for 3 rounds: a pathetic 19:51.

To all CF trainers and particularly Charlotte, NC area trainers - a message to you:

I sent a guy on a Mens Health Forum to CrossFit Charlotte and got him interested in CF.
Here's what he had to say afterwards:

"I got to be honest. I have gotten turned off of Crossfit as fast as I got turned on to it. I went to the Crossfit site and entered my results in the comments of the WOD's along with the others. Within 6 hours I had emails from 5 different Crossfit trainers locally trying to get me to come to their gym and wanting to talk to me about joining. I thought the first one I got was cool and actually traded a few emails. I had no idea eveyone else was going to be spamming me too. Not cool."

Did not know people were doing it.
You just missed a great client by using the same technique that Globo gyms use - sales pressure.
Organize your forces and make one person as ambassador.

Leonid S.

Pre: CFWUx3, SDHP 45x5, 75x3, Thrusters 45x5, 75x3

As Rx'd
31:31

post: sat on a bench and watched the stars orbit my head for a few minutes before I could put the weights away.

My [female spouse] had a genuine look of worry on her face when I walked in the door. Apparently I was ashen and looked as bad as I felt. So I take that to mean that I put out like I should have.

#76 Julie - I was feeling hardcore because I did my runs outdoors and my car told me it was 46 deg this morning. I haven't seen snow in almost 2 years because I couldn't go skiing last year for work reasons and it doesn't snow in coastal SoCal. Not that I mind. Anyway my hats off to you for your determination.

35/m/70/170
Amundson wu, WOD as rx'd indoor 100m track
53:00

Ms. MOMO looks at WOD.... Says "But it's only 75ibs, You can do that with one finger." I smile and laugh on the outside, But cringe on inside... Gotta love the misses.

We are not as hardcore as Julie so stayed indoors and subbed 2min standing sprints with high resistance on a spinning bike for the run.

5 rounds:

JCC 37/m/5'9"/195
24:20 45lb SDHP/45lb thrusters

LAC 33/f/5'0"/120
31:00 45lb SDHP/30lb thrusters

Tough WOD today! Hubby kicked my butt!

For the Gurus:

Is it possible to continue training the crossfit style with a concentration on increasing one's ability to generate force. My goal is to generate 500#'s on the big three (sq, dl, bp). While I am close, I feel that I need to back off of crossfit to afford my reserves the ability to spike instant energy. Or would I be able to train the "spike" while still maintaining the "power" generation of crossfit?

Thoughts? Perhaps a word from Greg A.? He seems to have this ability in both worlds.

37/215/5'10"

1 hr Plus! Ouch Ouch Ouch. You guys are animals! Crossfitting for about a month...does it get any easier..from your comments it doesn't sound like it!

40y/o M
75" 199#
My CFWUx3
ok, that sucked, really
as Rx'd 27:14
...I think I saw Elvis sometime between my 3rd and 4th set

20:38 - 4 rounds

still returning from bum shoulder layoff

32 m 190

as rx'd

26:57

Feel like I am going to pop. My recep said I looked like a big red balloon a second ago. THAT WAS A HARD A$$ FLIPPIN WOD...HELL YEAH!!

Now, off to the cardiologist for tests for the afternoon! Might have a bad heart, but it still lets me push it hard! 321 go to the hospital now.

~J~

~Train Hard and Push Through "IT"!~

GREAT JOB EVERYONE!!

w/u: Stretch, 250m row

5 rds as Rx'd: (31:32)
400 m run
21 SDHP, 75#
21 Thrusters, 75#

rd 1: 4:30
rd 2: 9:34
rd 3: 15:48
rd 4: 23:06
rd 5: 31:32

Probably went out too hard.
Afterward: L Pullups: 15,10; Planks: (60s front,45s sides)
Stretch

5min rope skipping + CFWUx2

WOD as rx'd: 28.45

. . . new to CrossFit--recreational athlete background. I've been "easing" into these WODs, using less weight then prescribed. This workout really wiped me out! One of the hardest I've done in a long time.

M/45/5'9"/157lbs

5 Rounds completed
400 meter run (treadmill)
Sumo Dead-Lift High pulls = 21 @ 60/55/45/45/45
Thrusters = 21 @ 60/55/45/45/45
:32 min (no watch - referenced wall clock)

Scaled to 55# (1.5 pood) and used kettlebell for SDHP
Scaled to 55# for thrusters

One of those days where I didn't feel strong from the first round, but I finished.

Round 1: SDHP & Thrusters unbroken
Round 2: SDHP broken 15/6 & Thrusters broken 11/10 (time at this point was ~7:48)
Round 3: SDHP same as R2 & Thrusters 12/9
Round 4: Same as R3
Round 5: SDHP same as R2 & Thrusters 14/7

Time: 23:48

Hardest workout for me in last 3 weeks since I restarted the Crossfit routine after a 2 month break.

I'm really glad I scaled back the weight - allowed me to keep up the intensity. If I had done Rx'd, I'm not sure I could have finished 5 rounds at that pace...

24/5'9"/131

30:03 with 24.5kg (~55lb) sdlhp/thrusters

EdK (#123)

Excellent effort...as well as judgement....nothing like one of these workouts to make us feel our age

3 rds 16:40
Real tough WOD

yep...THAT kicked my a$$.
Had to sub row 400m for run 400m.
all the rest as RX'd.
36:09

(boy do you get funny looks from people at the local gyms while doing this stuff. Especially this WOD)

Happy Birthday Allison,, the new hottie face of Crossfit

35:02...that was rough

Happy Birthday Allison! Because of your comment I weighed myself and am 148lbs now.

?QUESTION?

How do you look up WOD archives. I see the link for the childrens, but I can't seem to navigate to others?

THX
-ben_G

helomech

good job! i was sore for the first year doing this stuff. don't worry it gets better. but not that much better.

Coach,

are you trying to kill me?

400m sprint, 21x30lb DB SHPs, 21x30lb DB thrusters
x 5

23:37

Very cold...quads are sore.

55#'s That was brutal!
24:36 ran on treadmill VERY cold here in Illinois. Way to go Brent running outside!

Does anyone else's knees hurt like hell after working legs? Am I doing this wrong? I have been practicing for a while now. I didn't know if that was something minor or if they shouldn't hurt at all.

That one burned....really bad

As rx'd 36:02

HHAha You guys are freakin awesome. But it isn't my Birthday yet! It's tomorrow!

Jerome: I weigh about 118. I almost never get on a scale. I will after a few weeks on the Zone. I had to use about 14# over my body weight because I was working with a Andrew ( a fellow Black Boxer).
I've never been obsessed with the # on the scale. I've always went on the way my clothes fit and how I feel. The pants I was wearing last year fall off of me now. I was about 135. 15 pounds may not seem like a lot for most people but I have a tiny frame.

I'm also a fan of this test: stand in front of the mirror naked, jump around and see what jiggles.

I think I have a shin splint. I really don't know what a shin splint is but I've heard runners complaining about them. I've been doing WAY more running recently than I ever have in my life. How can I make them better or prevent it from getting worse? I have a feeling tonights WOD is going to be uncomfortable.

28yom/6'4"/213#

I subbed in 21 box jumps for the runs. 35 minutes. Wanted to die.

WOD as Rx'd. Wow! I have such a long way to go,
but at least I beat the two young guys..he..he.

Gary---50/M/205---45:56

Scott--33/M/152---46.58

Justin-33/M/225---55.23

f/44/167/5/10"

This was hard. I ran out of time and had to pick up my baby from babysitter.

3 rounds:
.25 mile run (Treadmill 7mph 0% incline)
21 X 50lb sumo high pulls
21 X 50 lb thrusters

25 minutes

M/47/150

5 Rounds for time (reasons for subs at post #69)
400M Run
420M Row
75# Front Squat 21 reps

35:16

Whew, that was a little more than I bargained for.

46:32.5

used 60lbs

3 sets dumbbell swings 65lbs
3 sets overhead cable curls 70lbs

was much harder than I expected

#44, ohiobigdog: I've broken ribs on 2 seperate occasions, the first was a bike crash and the second a fall from and then onto a ladder. Depending on your age, your recovery time will be anywhere from 4-8 weeks. Any jarring sudden movements will be excruciatingly painful from thrusters and running to sneezing and laughing. Once you have some painfree sense of movement, get into a pool where you can do some water resistence movements, kick drills and water running to maintain some base line fitness until you've fully recovered. Indoor cycling is another option for cardio/metcon maintenance work until you can suit up and get back into the game. Be patient. Good luck.

as rx'd 24:51 all runs outside, cold about 10 degrees here in Northern Illinois!

23/f
33.19 w/55lb SDHP & thrusters

42/164

Finally getting back to the workouts. When looking at this workout I thought it would take about 20 minutes. After the first round I thought, o.k. maybe 25, after that I just wanted to finish under 30.

Subbed rows for 400m runs, the rest as rx'd

29:17

PT'd the AFCDC class this morning.
10-9-8-7-6-5-4-3-2-1 of
KB swing subbed with 40lb weight vest
Pushups
Thrusters using 40lb weight vest
Burpees
16:00
Then about a 300 meter lunge walk.

Contemplating doing todays WOD

27:55 as Rx'd

Ugh - wow - ouch - -

My abs and (especially) back are still incredibly sore from the "Michael" workout I did just the other day, in an attempt to play catch up. It was the first time I had ever attempted it on a GH machine, and it tore me up.

Today's running was no big deal, but my abs and back screamed during every SDHP and thruster.

Therefore this one KILLED me. SDHP and Thrusters very much broken up with long periods of rest. :)

25/m/165lbs

As Rx'd
46:39 = pathetic

23/m/187

37:26 as rx'd

This one kicked my butt since I did an hour of clean technique work yesterday.

Managed 3 rounds in 25:20.

Had to used dumbbells (35# x2) as sub for bar at 75#. Might have made it tougher on myself...less stability. I have to use what I've got at the office gym on my lunch break.

This was only my second CF workout for time (after Cindy). And it was WAY harder. My legs need a lot of work.

M/29/170#

34:23

I thought this one would be a tough one, but I had NO idea how tough it actually would be until I finished the second round and thought; "..another THREE rounds?!?"

60# sdhp & thrusters
28:21 (blah!)

post:
1.5 hours unloading 40# boxes off a truck - I'm wiped out.

Nolan: 28:24 as rx'd

27:54 29m210-6'1"

Crossfit is an unslayable dragon. Big suprise- I'm drenched in sweat and ULTRA taxed. I tried crying, I tried taking my pants off(I was wearing long johns) I tried anger, wich totally backfired and in the end I was totally humiliated by this one.

38M/5'10"/170

only 4 (ugly) rounds with 55 lbs.
completed all 5 required runs.
shoveling snow yesterday took more out of me than I thought!!

42yo/185#

My first metcon workout since last Thursday! I was hacking up gross yellow stuff the whole way, but no way I was gonna miss anymore workouts. I feel pretty good now that its over.

23:56 rx'd
Did all the SDHP unbroken and broke up the 2,3,4,5 rounds of thrusters into 11 and 10.

32/F/5'10"/154#

55# SDLHP & thrusters, outside runs

28:56

OMG - that was brutal

34/M/77kg

As Rx'd:

36 min

26/M/5'10"/170

only completed 3 rounds: 23:48

Comment #101 bingo

It is snowing here in Canada. I live in Alberta and you should come up to the rockies for some good powder.

I worked out in the snow today. It was about -10C but that is nothing for around here so it was good to get out and get some fresh air for this one.

Subbed 45#'s for Sumo's and Thrusters
5 rounds
Time: 26:00

It felt good. I like Sumo Deadlift Highpull's, it gives me a good full body workout and I like the name because I don't think that they could have thought of a longer name so it makes me laugh every time I say it.

BW 173

22:00

Only had time for 4 rounds....accidently turned my alarm off instead of hitting the snooze button this morning.

#159 Erik

Glad I'm not the only one who quit after 3. Made me feel pretty bad, but there was no way I was doing any more sets in groups of more than 2-3 reps, at most (especially those thrusters!)

This is a first: My inner ears hurt after this one. And didn't meet pukie, but his cousin phlegmy was hanging around almost the entire time. Do I get a personal record for number of loogies hawked into the trash can? ;)

Run 400m
45# barbell for
Rd 1&2: SDHP's and Thrusters
Rd 3-5: SDHP's and Power press
36:03
joined a different gym last week to focus on the lifting part of CF. Boy- did I get the looks today! Time to go shovel...

27/m/190
31:55 as Rx'd
In my opinion, one of the toughest WODs in a while.
Thanks coach.

I saw chatter in the beginning about the SDHPs and the Thrusters being one fluent movement for 21 reps per round for this WOD (SDHP into Thruster = 1, SDHP into Thruster = 2, etc.. That is not how I interpretted it. I ran 400m THEN did 21 SDHPs THEN did 21 Thrusters for 5 rounds. Is this correct?

Any feedback would be appreciated. I wouldn't want to take any shortcuts.

32/m/215/6'5"

37:22 as rx'd

Legs were a little sore from the front squats yesterday but I ran a pretty fast 5k anyway ( fast for me 21:45). It was a mistake, legs were more sore today and had no pop. This killed me.

28 yom, 180 lbs

33:58 as rx'd

brutal workout

#164 - CCNJ

The one fluid motion talk was just for the SDHP. They were just saying the SDHP is one motion, not 21 DL followed by 21 upright rows.

You did it correct.

It's snowing like mad outside and I have no cardio equiptment, what can I do to replace the 400 meter runs? Jump rope?

Nick C
Jump Rope, Box Jumps, Burpees..
anything that stinks big time

28:12 55# didn't have it today:(

M/155/24YO/5'8"

As Rx'd: 29:01

WOW! That was BRUTAL! I love it!

Nick C - Or you can suck up the fact that the weather isn't always going to be perfect and go run outside. :)

M 39 175

as rx'd: 28.10

was so flumoxed post WO it took a few extra tries to get my combo lock open on my gym locker.

f/25/104

45#

3 rounds in 24:18

brutal

now a short essay on thrusters:

The Thruster by Laura K

The Thruster is a terrible thing. The thruster was created by the devil and is perpetuated by his minions. It has various side effects, including nausea, vomiting, dizziness, anger and extreme frustration. It has even been known to cause isolated incidents of Tourettes Syndrome in non-Tourettes sufferers ("Sh@t! F$ck you you stupid barbell" etc.) The Thruster is so evil that one time a priest tried to exorcise it. He did not succeed.

the end

This felt like the toughest WOD I have done since I started in oct.

subbed 400m row for run
75# Summo Dead Lift
75# Thruster

29:48

All Thruster sets broken up, they were my downfall today.

Allison,
I ran XC in highschool and college and used to get horrible shin splints. One of my buddies recommended this exercise to me and it has helped ever since. I don't know the exact reason it works, but it does. Take a soda can or beer can (that's full) and roll it back and forth under your foot or both feet making sure to roll your whole foot over it so that your heel and toe nearly touch the ground every rep. Do this for about 20 minutes a day and it should help out your shin splints. Happy birthday.

Matt

Allison,
For shin splints roll a beer can under your foot back and forth for 20 minutes a day. This used to work for me when I ran xc.

Matt

Well everyone beat me so far, I'm just happy I got 3 rounds. It took 47 minutes to do 3 rounds. Ugh...

It wasn't the run, no no, it wasn't the sdlhp, uh uh, it was the thrusters. I've never done those before, holy crap. It took me at least 10 minutes for each set of thrusters. Insane. But I made it 3 rounds. I can't believe doing Starting Strength for the last 3 months with limited cardio, totally killed my endurance.

After my ugly set... I practice POSE some more, with some, what I like to call, "Ideal Race Pace" intervals, which right now is anything under 6:00 mile pace. The intervals were 160 yards, approx. I only did 5, with long breaks between each.

This is my 3rd day now, I'm going to have to work on those thrusters!!

32/M/170/5'7

My first post, been doing CrossFit for 6 months today. Lost 25lbs, dropped 5% bodyfat, back to my college wrestling weight!

5 rounds as prescribed.

22:48 Very, very tough WOD I thought. 8/10

Had both ACL's and meniscus repaired in last 2.5 years, last one was 7 months ago, so leg WO's are still little slow for me. But I did get 41 consecutive pullups the other day and my wife got 22! I'm a former wrestler, gymnast, football player and wife is former college gymnast and fintess competitor.

for my post #179
m/26/6'1"/222lbs

M31/5'10"/170
Did 5 sets but first set of 21, the rest at 10 reps. Took 32:40. Is it better to rest to make sure you get 21, or do 21 and less sets?
Or maybe less weight and do the workout as Rx'd?

this workout is a test to see how high your heart rate monitor will go.

As RX'd, with lots of pausing on the last four sets of thrusters.

35:50

38y/m/158#/5'7"

46:56

subbed 200 running jump rope for 400m

A curious note: as the workout progressed I was able to do longer stretches of sumo DLHP and thrusters. I figure earlier failures were psychological not physical. The question is will I develop mental toughness by keepng the weight high, knowing I can't finish a whole set and pushing to complete failure in each set (and not completing the 21 thrusters in a row for example)? Or is it better to keep the weight where I can just barely finish a set snd push through to the end always finishing a set, but doing it faster, without breaks?

32/M/5'5"/208

I missed a rest day trying to make up for a couple of missed workouts from a cold I had recently so I was tired and boy did it show today!
I misread the WOD and I only did Sumo DL without the high pull. I thought that part went way too well, way too fast :)
Oh well, I owe myself 105 high pulls.

The rest of the workout was as Rx'd and even though I got all the 400's under 1:48 it still went slow. 39:54

just noticed my post looked alot like #181 trent"s dad's post.

i'm not worthy.

only got 15 reps the first set
and only 10 reps the last 4 sets
approximately 25 min. i'm glad running
is my strong area. i can't hold my shoulders
any way that doesnt' hurt. thanks for the pain.

33/m/205x6'

Holy stars and tunnel vision!
This one put it on me. luckily I duped a friend into jumping in with me. He was a round behind and I made him finish all 5 rds. He will be cussing me shortly.

CFWU X 3 @ 15 reps.

WOD
subbed 21x15" box jumps for the run
did the rest as RX'd Mostly broken sets.
36:03

First time ever doing this one and it kicked my butt!

#181-Trent'sDad: Do break sets where you stop at 10, rest, and then finish the reps in however many sets it takes.

Me: M30/5'10"/225#
24min
400m on treadmill
otherwise, as rx'd
This should have a name. Something like FUBAR.

TripMN - I'm pretty much a warrior when it comes to running outside in the winter, but when there's ice, it really hurts when you fall and hit your head. This I know.

28/m/186

44:41

as rx'd. this is just an unforgiving monster of a WOD. worst performance since my first Linda and Murph. hope this one comes around again...

AllisonNYC

i've tried your naked jiggle test before. seems like i get more or less jiggle depending on how cold it is.

This workout had me sucking wing very deep.
time: 39:27 min. I need to improve everything.
I will improve everything.
Have fun, Johan

37/m/165 - resting the legs a bit

3 sets of: 3 Muscle Sn, 3 Hang Pwr Sn, 3 BtN sn press, 3 BtN sn jerk 65#

Five rounds for time of:
Run 400 meters
55# High Pull, 21 reps
55# Push Press, 21 reps
20'51

Allison

if you have a shin split you'll definitly know. it will be a pain in your shin that fells like it runs the full lenght. The best thing to do would be to take a couple days off from running, but if you're like me that's hard to do.

the beer can ideal is good, better is punch a hole in a tennis ball and freeze it, use superglue to sill the hole. then role it around under your foot for 5-10 min alteranting feet slowly add the pressure of your body weight, and do plenty of calf streches after your runs. lot of good info out there on the net.

watch your milage and don't add to much each week for it will cause shin splints. 3-4 days of good running will get you to your goal quicker than 4-7 days of running with an injury. no more than 10-20% increase then the week before. then every 3-4 weeks no increase.

as rx'd

36:41 lost time walking over to mill and mill getting up to speed.

Holy
pre: dread and rom stuff, cfwu core 3x12
post: relief and nausea

could taste my non zone Trader Joe's orange chicken breakfast throughout the workout

34m the thrusters were horrible, broke the sdlhp up just so that I would conserve energy for fighting the pukie and for the upcoming thruster hell.

Estimated 35 to 40 minutes based on my performance 2 months ago. Health is increasing, endurance is improving; the runs were my rest time at 7.5mph, not bad for a big guy.

23/F/5'8/140#

65#

38:43

That was torture.. no other word for it! Whew, but I sure feel awesome!

44/M/6'/185
TIME: 33:09 AS RX'D

AFTER TEMPORARY INSANITY AND LAYING FACE UP IN THE DRIVEWAY I CAME TO MY SENSES.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#176 Laura and #191 Ken C:
LOL! Hilarious

a long drawn out 31:52
sub'd
ran outside in snowy and slippery conditions
55 lbs SDLHP and thrusters

nice work mary ann and kelly moore

AllisonNYC-
Shin splints typical treatment R.I.C.E. = Rest Ice Compression Elevation.

But also try walking on your heels with your toes up in the air, when you are just moving about the house. Are you running in some new/old shoes?

32/F/5'6"/124

Wowza! This was a beat down.

Warm Up: 20 pullups, 20 dips

Five rounds:
400m run (treadmill)
45lb SDHP x 21
45lb Thruster x 21
Time: 33:56

Ended up using the run more as a recovery. I could hardly breathe after all those thrusters. I don't want to see this workout again for a LONG, LONG time!

#178 Matt

If you do that then you get the beer warm and have to refrigerate it again. Might want to add a side not of make sure you have another beer already cool becuase no one wants to start rolling a beer can under their foot and then start wanting a beer and low and behold all you have is the warm foot beer to drink.

#176 Laura

I concur. Great comment.

REALLY SORE today! All over :)

55#’s used

Time: 28:24

Erin

61/m/178/6'

CFWUx3

5rds
400m
75# SDLHP (sub 65#)
75# Thruster (sub 55#)

28:23

I knew this would be brutal. Well the first 400 was pretty easy,lol. First time SDLHP. It went better than I thought it would. Up weights next time.

I'm looking to buy an awesome watch. Anyone have suggestions. The major specs I am looking for are interval/tabata and underwater capablities. I also would like the watch to be rather loud. Some of the watches I've had in the past were loaded with features but the timer alert was very faint.

Also, I am looking to buy a set of Kettlebells. It looks like Dragon Door are the top shelf but they are extremely expensive compared to other brands. Does anyone know of any comparable brands or is there something about Dragon Door that separates it from the rest of the pack?

Any feedback would be greatly appreciated.

M/45/6'/175

400M run
75# SHPDL
75# Thrusters

33 Minutes

4th & 5th roud of Thrusters, not my deepest
Glad to be done with this one.

Another shin splints cure is simply running with forefoot strikes (not necessary barefoot...but it forces better form).

It's virtually impossible--physiologically--to get shin splints when you run barefoot with sprint form (even at a jog pace).

Just something I've been doing for a few months. I suck horribly at running, so I figured I'd try something new. I'm considering some Vibram FiveFingers so I can take my barefoot style outside. Here in Alabama, winter is the primo outdoor season! It somewhat makes up for the oppressive (and physically dangerous) heat and humidity of the summer.

M/34/5'9/167#/CFT=865

As Rx'd in 30:15.

CCNJ-No watch advice, but my kettlebells came from ironwoodyfitness.com and I haven't had any problems with them over the past year's + worth of use. Their shipping is reasonable too.

I found that to be quite brutal!Difficult just using my arms at the present. Swam this am, :50/2500m.

WOD this afternoon
Made it 4 rounds before complete failure and a near visit from Pukie!!
38/6'3"/202
400m treadmill w/1% inc @ 6.7mph
SDLHP 65#
Thrusters 45#
23:27
Glad I'm not swimming tomorrow.....

hehe, I thought my rx'd time of 26:30 really sucked.
but it seems like it is not that bad after all. Maybe it is too early to talk about easy week then.

44 yom and 284.5#

Did three rounds with 95# SDLHP and 95# thrusters in about 20 min's. Was going to quit then decided to do one more set with 75#'s. Runs on the TM.

Ouch.

Age 35
BW 149#

As rx':

27:32

subbed 200 skips rounds 1, 2, & 3.
subbed 150 skips rounds 4 & 5
75 lb SDHP x 21
75 lb thruster x 21
32:38

I have posted a partitioning scheme that should yield a time on this WOD of 30:00, or slightly less.

http://www.crossfiteastbay.com/2007/12/partitioning-part-four.html

Oh. The pain. I am still feeling woozy from this morning.

58:16 (oh yeah.)
Average heartrate: 158.
And only 60lbs!!

Puke-tastic multiple times!

#189 Nick C - I understand the slipping and head injury part. Been there and done that as well. Just throwing it out as an option since there was the earlier statement by Julie Parisien about shoveling off the track before she does her running.

Of course I will have to run this one outside since I can't offer up suggestions I wouldn't take myself. I just have to hope the custodians at my old high-school cleared the walks in the middle of the week as well as they did over last weekend.

45 Min.

Sets of 11/10. That sucked so good.

M/29(not for long) 6'3'' / 195

This workout should be named "date with pukie"

as Rx'd:

24 mins flat. includes quick pukie between rnd 4 and 5

31'30" as rx'd

35 16kg kb swings
21 32.5kg sdhp
21 32.5kg thruster

18:51.7

M/32/172lbs/5'7
First post, I think?, doing CrossFit for 6 months now and have lost 26lbs and dropped 5% bodyfat (around 8%).

WOD as prescribed 22:38

Tough WOD and coming back from ACL/meniscus repair on left leg so slows me on running WOD's.

bwt:153

as rx'd: 22:38

felt tired, sore, and irritable. Just not a good day, wanted sub 20.

37/m/155

As Rx'd
36:48. Got owned by this workout and am probably going to be getting tapped out left and right sparring tonight. Weakness leaving the body right?

You folks under 30min are incredible.

ran first set with 35kg, but stopped at 9 thrusters. lowered to 25kg but kept on doing 9 thrusters per set.

~45min

dandez8/M/31/195

400m inside on a treadmill - 8.5mph @ 2.0 incline
SDHP - 75/65/55/55/55
Thrusters - 75/65/55/55/55

Total Time: 40'58

Holy cow that's a true crossfit total. I think that's a very good indicator of where you're at physically. This one was brutal, I think it's the hardest WOD I have done to date.

Did a very similar workout to today's WOD 2 days ago and still sore! So I opted for a 5K and 5-5-5-5-5 deadlifts.

23/m/160

BRUTAL

nothin much to say. Remember that old saying that says if you think a WoD is easy watch out because it's gonna be a nightmare? Well this WoD seemed brutal on paper, and was the apocalypse doing it o_O
Good job once again Coach!

Scaling here I come!

Dynamic stretch + handwalking + MFCWUx3

Onto

Four rounds for time of:
Run 260 meters
65 pound Sumo deadlift high-pull, 15 reps
65 pound Thruster, 15 reps

21:40'78"

K.O

So much harder than I thought it would be. All was well until the 3rd round. My 400's were actually the same as my 800's from Michael the other day

As RX'd 36:38

john

CFWUx3

WOD as rx'd: 30.24

Almost met pukie and struggled with my breathing.

This one is a killer!

CFWUx3

WOD as rx'd: 30.24

Almost met pukie and struggled with my breathing.

This one is a killer!

treadmill (2.0 incline) w/out shoes
55lb bar

Only did 3 rounds - approx. 27 minutes

I knew this was going to be bad, but I thought I could pull through all 5 rounds. When this comes up next time I will make myself do 4 rounds.

This is a new "favorite"!

pre-BWU, sdlhp, thruster & skipping practise
wod-mod'f
400m row
21-75# sdlhp & thrusters
40-20" box jumps
21-75# sdlhp & thrusters
40 du
21-75# sdlhp & thrusters
40-20" box jumps
21-75# sdlhp & thrusters
400m row
21-75# sdlhp & thrusters -26:20

Continuing with the Beginner Program despite a cold. Today was make up push-press from yesterday; 18,15,12 x 45# When I begin I wonder if I shouldn't be using more weight. When I finish, I wonder why so much weight.. I remember when I warmed up with more than this. Can anyone else relate?

36/M/180 lbs.

As Rx'd
400's on treadmill - flat
Completed 4 times through at 26:36
Had to cut short, patients showed up to office early.

Felt good until the end of the 3rd time through. I think doing 2 WOD's last night kind of smoked me for today.

Let's see what tomorrow brings. I'll save the numbers for this and get through 5 times in approximately the same time (goal)

BTW: this is the hardest WOD I've done to date with the exception of "Murph"

Thank you for facilitating my own abuse

Dr. D.

As rx'd

21:52

M/38/185

26:26

modified WOD - icy cold out

400m row
21-75# sdlhp & thrusters
40 x 20" box jumps
21-75# sdlhp & thrusters
40 du's
21-75# sdlhp & thrusters
40 x 20" box jumps
21-75# sdlhp & thrusters
400m row
21-75# sdlhp & thrusters

21:50

Nothing new to add: this was a real killer. I’m both pretty light (150) and new to CF; I scaled as RXed weights down to 85%. Before I started I looked down and thought “five rounds with 65lbs….hmmmm….let me take 10 off”. Thank Christ I did!

2 mile jog with dog warm up

200m up hill, 200m down
21 SDHP: 55 lbs
21 Thruster: 55lbs
X5
34:00

Going off to die now.

25/M/6'1"/170#

WOD as rx'd

36:24

Brutal

Tim:

wod: ~25 minutes

that sucked and hurt a lot

Brutal!!!!

32:27 (RX'd) for me today.

Need sleep now.

Hah, I'm not as hard core as I should be cause i only made it through 3 rounds as rx'd. Holy smokers. I just had no heart to do more. Something to work for.
#101 Bingo - Hi from Traverse City, Michigan, where it has been snowing like the good old days.

31M/5'8"/160#

WOD as rx'd: 50 min

First time poster, been doing CF since August. Proud to have finished today's workout, with pretty decent form I think. But man, I am so impressed by these times -- you guys are machines!

32'43" subbed30 lb DBs
Just ouch.

32'43" subbed 30 lb DBs
Just ouch.

42yom / 144

37:33 as rx'd

This one was a major lung zapper. Later rounds I spent way too much time trying to catch my breath. I felt bad for everyone else in the gym because I monopolized all the oxygen.

Post - lay on the floor and wallow in misery

23:38 for 3 rounds only. Sometimes you get the bear and sometimes he gets you. Thanks Cooach. BW:167 Y/A:59

40m/5'9/168

Substituted dumbbells as the hotel fitness center was next to useless. I was planning on 20 minutes but this one was every bit as brutal as people described - 27:11

CCNJ - regarding watches I have a timex ironman that is perfect for cross fit. Simple controls when your eyes are rolling into the back of your head. It has a nice timer feature and the beeps are plenty loud.

TO ALL POSTING CROSSFITTERS,

MY TIME ON TODAYS WOD COULD HAVE BEEN 60 MIN. OR 20 MIN.

I WAS TIMING A TRAINING FRIEND JUST NOW AND NOTICED MY STOP WATCH WAS STOPPING AND THEN WOULD SKIP AHEAD SOMETIMES AS MUCH AS A FULL 2 MIN.

I AM NOW ON MY WAY TO GET A NEW WATCH!

SORRY I DO NOT HAVE A RELIABLE TIME TODAY SPEAL. TOMORROW HOWEVER I WILL.

ROBERT S.
TUCSON, AZ

round 1-5:56
round 2-6:44
round 3-8:36
round 4-10:27
round 5-fail

total-31:45

not feeling it at all today

Brutally got my ass kicked on this one - think about lowering weight next time to 65lbs.

34 y/o M - 160lbs

as rx'd 46:51

Bwt: 135

As Rx'd

21:30

I think I'm ready for another rest day now :)

22/m/71"/155

regrettably not as prescribed. I just don't have the upper body strength to complete this workout. I hate being a former runner.

did 65 lbs 15 times each set. i feel like my form wasnt the greatest either. Who knows though.

33/M/185
24:34 as Rx

CFWU, with supermans substituted for back extensions.

30:22, with Mr Duffel used for the first round of lifting, and a medium-sized rock for the second and subsequent rounds.

Man, this WOD was hard. I'm sure I looked hilarious as I gasped and staggered my way through my "runs."

Normally I scan through the comments prior to a workout to check on times, weights, etc... to give myself some sort of goal. I didn't do that today. I simply jotted the WOD down on a piece of paper and went to the gym to do it. I had no idea what to expect, other than it sounded like an @$$ kicker! (Anytime the reps are twenty and over, and remain constant throughout the workout, you know it is a mental challenge as well as a physical one.) Anyway, I went to the gym and completed the long grueling ordeal. It took me 30:17 to complete. It seemed like it took me too long and my times were going to be way off but after looking at many of the other times, I guess I'm right about where I should be. However, I should note that I had taken about 4 days off prior to this and haven't run for about 10 days. I think that did slow me down a bit.

By the way, 37 y.o./m/5'9"/168

F/29/112/64.5

34:00

I had to use the bike the first round (gym at work is pretty small and crowded during lunch) and the treadmill for the remaining rounds. I used 35# for the first sdpu but then realized I wouldn't be able to thrust that for the whole first set so lowered it to 25# from then on. Thrusters were weak because I did the squats yesterday - thank goodness tomorrow is my rest day. Everything hurts :)

23/m/210#

As Rx'd 33:54.

Just about died on round 5! Can't wait for tomorrow!

42:49

75,75,65,65,65

Oh My Gosh Something terrible happened to me,
I've been doing really well on the Zone. I ran out of my normal Zone foods so I was looking for something new.

Then I spotted some baby marshmallos and one lonely graham cracker! There was chocolate sauce too!

I don't know what came over me. Before I knew it I had a melty smore in my hands! I was crazed. I ate it up like cookie monster. When I was done I was covered in chocolate.

I feel terrible but I couldn't help myself. It was like an out of body experience. I snapped and now I don't know if I should allow myself cake tomorrow.

Worst part is I don't feel like going to the Box tonight for the WOD. I'm tired and it's really cold. What have I done?

44/178

As rx'ed: 25:47

Runs on the mill @ 1%. Despite reading 200 plus posts on how difficult this was, I still had grand visions of a sub 20 or at least a low 20 something. Oh, I also believed in Santa Claus, too.

31/M/163

That was every bit as morbid as I thought it would be.

As rx'd:

29:05.5

27/238/78"

did a 1/2 michael today. I was a couple of days behind on WOD's and did them the last two days. recovery workout was nice

3rounds of run 400m
25 BE
25 situps

9:51

20/M/170

That was brutal. I was heaving, and everyone was looking at me funny.

32:59 as rx'd (breaks in sets)

RYan

29M/5'6"/163#

Bad DOMS today from squats on Tuesday. Warmed up & stretched as usual, but mid way through round #2 my groin started tightening up real bad. Nixed the weight after round 2 & did final three rounds with a broomstick just to be on the safe side (and I was sucking wind & totally intimidated by this wod after round 2). I didn't have the mental fortitude to carry on today & I'm disappointed in myself. I've been on the zone for about 3 (or is it 4?) weeks now & I feel better, cleaner, more mentally astute, etc; but I think I also feel weaker. I'm going to go peruse the message board to see if I need to modify a particular part of my diet so that I don't bonk like I did today.

29/M/175

as rx'd: 32:57. Holy beat-down.

#258 - Allison

A true test of charatacter is not how many times you fall but how many times you pick yourself back up.

Nobodies perfect, just refocus and get back on it.

BTW, Happy B-day!

26/m/6'3/170#

Well that was fun. I actually look forward to battling this WOD again. I will definitely not scale it though.

65#

27:07

20/m/5'10/175

45 min as rx'd.

I regret the hour of bouldering I did immediately beforehand. damn

34 min. with 15 reps each on last 2 rounds. I sucked big time.

holy F

5 rounds
-400m
-db sdhp 2x35lb x21
-db thruster 2x35lb x21

28:38

and i thought i was in good condition!?

4 rounds as rx'd

28min