This looks fun SDHP for me

EVA T-
Hot Mamacita.

woo number two! That means tomorrow is gonna be a good crossfit'n day!

What kind of racks are those in the video?

Eva T. rocks

I hate the freaking Pats....

I hate the freaking Pats....

Rowing plus 250 squats! I'll keep a bucket close to me tomorrow.

Oy. I don't think my gym has a row machine (or maybe I just haven't seen it)...just in case it's not there, what could I do instead?

Mmmmmmm...Eva Teeeee.

Pats rule Seth,

sorry, CD

Cassandra: My gym doesn't have row machines either. You can sub in SDHPs: 500 meter row = 50 SDHPs.

This is only my second day doing crossfit ever, so forgive my ignorance, but what is a SDHP?

I'm a newbie too. Just started on Xmas Eve. Couldn't walk without pain until the 26th. SDHP is Sumo Deadlift High Pull. My dad got me into this- I trained for a marathon last year, but want to decrease my times for Chi next year.

Sumo Deadlift High-Pull I think. You should probably say how much weight she should use guys? :)

Keep hatin' the Pats! Haaaahahhaahaaa!

When I checked on the FAQ page, it said 30#s for women for the SDHPs.

Thanks for the info! Y'all are so nice :)

Yay Crossfit Toronto!!

That one dude has cute shoes and fabulous front squat form. I wanna be him when I grow up.

The FAQ page has a question about subbing in for rowing machines, and it said 45#s for men for the SDHPs, and 30#s for women.

YES!

LOOKING FORWARD TO THIS ONE. I'M GOING TO MOVE THROUGH IT AS IF MY ASS WAS ON FIRE!

ROBERT S.
TUCSON, AZ.

I have to sub the row with SDHP, so how many reps would be comparable to 500 meter row?

Got my Eva T calendar just in time for Christmas.

It is awesome and very inspiring.

Everyone who CrossFits should get one!

I have enjoyed crossfit for close to two years now but I recently had surgury to repair a ruptured quadricep. I have been hearing alot of rumurs about what I will be able to do and not do after a long recovery process. I was wondering if anyone out there is again doing crossfit after suffering this injury?

Nevermind, I just found it on the FAQ page. Jeez, 50 SDHPs. Well, if it was easy, everyone would do it right? I Love Crossfit!

Holy Awesomeness.
With like 9 extra 's'.

kstar

Add me to the long list of people who thinks Eva is awesome and super hot. If you haven't seen the calendar yet you're missing out.

Welcome Cassandra and Jenn!
Cassandra: You can run, do box jumps, jump rope... apparently do Sumo DL High Pulls :)

Is anyone else having a hard time with the mov? I can't see the video.

Running news:
I think I'm going to do a 4 mile run on New Years Eve in Central Park at midnight. So if I'm not posting on the 1st it's not because I'm hungover but because I'm still out trying to finish. 4 miles may not seem like a lot to you guys but running around the block is a huge deal for me. I've managed to avoid the 5 and 10 k runs. That's stupid since I need the practice. So I think going out and doing it with a bunch of nut jobs (sporting a Crossfit t-shirt and LuLuLemon pants of course) will be a good way to start a new year filled with running :I Man, this POSE cert isn't coming fast enough. Wish me luck!

I'm having my first S.P.E.A.R lesson on Monday! I can't wait. I hope I learn some good stuff in case some weirdos try to kiss me at midnight in the park. I guess I could just run away too :)

Just checking posts, and I'm glad to see that there are other's just as upset as I am that the Pats won. Spend my rest day bouldering at Earth Treks in Timonium (north of Baltimore) that place is freakin sweet.

anyhow, looks like a nice WOD, goodluck to everyone

What the heck is the Pats?? Is it part of the WOD video? I can't see it!

PATS=Patriots

I am having trouble with the video also...anyone know what is up? Never mind it just took a long time to load and it started while I was posting...maybe wait a bit longer...

New England Patriots...American football. I REALLY wanted them to lose, and it looked as if the Giants might beat them. Oh well...Go Packers!

Congrats to the Pats.....but it was the 500th win for JoePa!! Go PSU!!!

LOVE THEM PATS!

I think my gym sucks. I'll have to do this workout in two different locations at the gym...not good if we're doing rounds for time. I'm gonna look like a crazy woman running around everywhere. There's got to be an easier way to do this stuff in one, central location.

Cassandra,
I work out at a globo gym also, and I've learned to tolerate the crazy looks and move the stuff I need as close together as possible. If that means taking a dumbell over to the treadmill to do DB swings and run, then so be it. They look at me anyway, so I might as well give them something to look at besides just me! I do enjoy the comments and stares I get when I do pull ups though--men are amazed that a woman can do them. Deadlifts always get stares too.

Be bold, girl!

Allison/Shad, yeah, the .mov isn't buffering properly, so it doesn't play until the entire video has been downloaded. Not sure what's causing it, but patience is the intermediate solution.

29:20

Did the 5K tonight. Then 2 Fire alarms 4th and 5th floor respectively. Allison my crew thanks you from the bottom of thier hearts for the YBF spray. We are getting alot of miles out of it in Florida, especially tonight.
SDHP can't wait to push through IT!

theresa -- I guess I have to be bold, huh? Lol. I work out at a military base, and it's kind of expected that men are going to stare because they're the only ones at the gym in the first place! Just wish I had someone to do this with so I don't look like a complete idiot. Oh well, here goes nothing.

Pats are alright, I just love seeing Eli lose again.

Go Chargers!

Pats 16-0, Sox are champs, Celts lookin' good.

rest day workout, 25 minutes
- 25 x double unders
- 15 x KB swing 1 pood
- 20 x walking lunge
- 7 x 1-arm DB snatch, 25 lb, each arm
completed 5 rounds

50/M/145

Cassandra

Where are you located? If your military gym is set up like the ones I've been to there is a person manning a "help" desk. As him/her if they have heard of CrossFit or if they have seen people or groups doing workouts involving hand stand push ups, doing olympic lifts or using olympic rings and possibly a lot of jump roping.

I'm in the OH Army Guard and do a lot mil training at various Camps and Forts. When going to a new gym the fist thing I do is go looking for other CrossFitters. Most often I find them by noticing their work outs.

Hope this helps.

Eva- Love the calendar. Can't wait for you to sign it at the Oly Cert.

Cool video. I love seeing other people coach. I always pick up some cool new coaching tip. Can we get more of that Tony B.?

P.S.- Those five finger shoes or slippers or gloves or whatever the hell they are are f'ing ugly! :-)

Yes in a military gym your best bet is to just look for people doing air squats, burpees, kipping pullups just crossfit type exercises. I work out on post (FT Hood) myself and Its different here when Im at the gym we dont even notice the women who work out there I know for a fact its about 4 or 5. However I do flirt with the SPC that works the front desk.

Cassandra,
I'm in the Air Force, so I know what you're talking about. I'm just down the road from you at Goodfellow AFB. You'll be surprised how used to these exercises you get, and eventually you won't care what people think because you look and feel too good to allow their inability to adapt bring you down. Bryant is right, you will find other people who CrossFit eventually...just pay attention. I found one simply by showing up at the track and noticing him doing 400 meters of walking lunges. Nobody but a Crossfitter would be doing that!

Haha, and history is made.
go Pats!

Oh wait...you're not the one at Fort Hood! I'm getting old...

...and blonder!

Nice job representing Crossfit Liddell. How Silva took that beating without being KO'ed I'll never know.

24:00 (BE's off floor - no GHD)

Hell yes! I have been waiting for a workout where I get to do 500 squats (subbing SDHP for Row)!!

Eva T,

Excelente vídeo.

Te deseo un feliz 2009.

Kinds regards,
Javier

26/m/6'3"/197lbs

39:23 with 30 second walk back and forth to row machine.

32:42 Continuous sets

Yeah, the Pats are amazing, the Celtics look good....didn't you folks in Boston used to have a hockey team...a long, long time ago?

Subbed 400 M runs and supermans on the floor.
25:56
Have a good day

AllisonNYC,

The Midnight Run in CP is one of the most fun events in the city and one of my favs. Everyone dresses in crazy costumes (is your's crossfit?) and its just nuts. Have fun.

That is a cool picture (besides the fact Eva is in it)! Something about it conveys action to the viewer, despite being a still shot. Everything about it screams "3-2-1, GO!"

Cassandra,

I'm at Osan Korea (Air Force), and I started a week ago. Most people are curious and look, and one guy even made a kindof chuckle when I was doing SDHPs, like I wasn't working out right. Screw 'em, talk it up at work and recruit a friends or two, then have at it. =)

Cassandra: First of all why the heck do you care how other people look at you in the gym? They're paying attention to what you're doing because they're interested or bored sitting on the elliptical of leg press. When I trained in a globo gym I thought it was an awesome oppertunity to spread the word of CrossFit by example. I never hesitated to talk to the onlookers when I was done with my workout. They're almost always curious and willing to learn. Guys are going to look at you because you're a woman and they enjoy watching women train.. you're giving them an even cooler show.. A CrossFIt show. When they're drooling over you doing pull-ups and being awesome tell them- CrossFit,baby. I understand that having to run around is annoying and those huge pointless machines get in your way but look on the bright side-- you don't have to run up and down 4 flights of stairs for each 500m run like we do at the Black Box. ;)

I've seen and heard a lot of crap talking about globo gyms and the non-Crossfitters who go to them. They just Don't know about CrossFit yet just like one day in another lifetime we didn't know about CrossFit. It's our job to fill them in. Chances are you'll change their lives. If they decide after knowing about Crossfit and all it has to offer that they would rather go back to their silly machines then in that case ONLY THEN it's ok to point fingers and laugh.

I found out about CrossFit at a Globogym and that day changed my life. Now when I go to a globogym I blast through a workout wearing a CrossFit shirt and leaving a trail of CrossFit keychains in my path. Then I spend some time talking to people about what I was doing.

So Cassandra, if you can't find anyone who does CrossFit in your gym then MAKE SOME!!

You can also try the message boards.. I think I saw a thread for people to find fellow CrossFitters to train with.

As rqd:

24:54

man that was a killer. I don't like rows anymore!

8 more days until I get to come back to the states!

HELP!

WOD x 3 rds (only) substituting SDHP for the row and Good Mornings for the back extension -- 22'06".

I felt "fit" enough to do rounds four and five, but I hit a single point of failure in my lower back. The muscles got super-tight and impacted the SDHPs and squats more than the Good Mornings.

What gives? Is this just weakness, fatigue, or could I be doing something wrong?

Thanks in advance,
TP

I've been doing crossfit from the site for about 3 weeks now. Already seeing major benefits. But I do have a question. Some of the workouts I am able to do as required and in a time comparable to some of the other posters - 32 minutes for this work out.

But others Im now where even close to some of the times posted. Is this everyone's experience? Am I missing something here?

Regards,

Sandy

Hey Cassandra,

I'm stationed in Korea right now and I don't even think there is one woman that works out at my gym in the eves, and at Bragg too many people did the WOD. Im a 6'2" 200 lbs male and I get crazy looks each and every time and so what I'm in better shape than they are. BTW my legs are rubber now! The WOD killed me!

BTW I'm at Camp Stanley, Army SGT. Not related to #60.

18:43 as rx'd

Just finished this beast. Only one week of crossfit under my belt and I had to scale this one at the end. I did as rx for the first 3 rounds, and 30 SDHPs/30 squats/20 back extensions for the last 2 rounds. Time was 28:12. I followed it with a minute's rest, then 50 full body sit-ups and 30 bicycle sit-ups b/c I felt guilty. I walked out of the gym like a zombie.. you know, that stiff-legged walk... I wanted to say "brainzzz" to everyone that looked at me =)

bw: 183

Subbed: sdhp 45# x 50, good mornings 45# x 30

Time: 21:57

Today I did my first WOD ever. Tried to at least! I managed 3 rounds in 19:10, but had to stop because my whole body was shaking of fatigue.

And I thought I was fit! Lol.

Looking forward to better myself though!^^
Crossfit is great!

I could not locate the Rx'd weight to sub SDHP's for rows? Any guidance, not only on the weight, but for future search's? Thanks in advance!

M/21/5'6" 162lb

time 26:38

I substituted sit ups for back extensions due to lack of equipment.

Scott ATL,
Use 45 lbs for men and 30 lbs for women.

male/35yrs/190lbs

sub back extensions with good mornings

as rxd

24m5s

42:09

Substituted 5 min of eliptical for rows, will do SDHP next time. Substituted supermans for back extensions due to gym.

Todays picture and video were like chocolate and peanut butter: good individually, great together. CrossFit T.O and Eva T both rock! I'm biased, because I met Eva T at CrossFit T.O. (cert in Oct 07).

Gym is looking good, John and Machiko.

AL

I have had a nasty cold for a good two weeks. Should I continue pushing it in the gym, or go easy, or even just rest all together. Any medical advice out there?

Sunday musings (it's a holiday weekend, everyone's snoozin', Lynne)...

1) New Year's weekend. The Newbies are coming. Be ready. Be kind.

2) Crossfit shout out to "Vigilante Sniper" and "Mayfield Middie" at the Naval Academy. Very exciting to know that the next generation of naval officers is already crossfitting. (BTW, dude, lose the "e"; "vigilant" sounds so much more, you know, noble).

3) Giving. A follow-up to last week's musings. The "Giving Eyes" program was a smashing success with 20/20 eyes all around. Man, what a thrill it was to see those folks the day after. The pleasure, truly, was all ours.

4) Thank you's. Well here I am, essentially 2 years into CF. My very first CF WOD was 1/1/06 (although I didn't post for a couple of months so that I could figure out the rules of engagement, so to speak). "Bored and lonely in the gym" I began, and here I am after two years, neither bored nor lonely since Coach never lets me get comfortable with the WOD's, and you all are there in the gym with me every day.

Where do I begin to say thanks? So many of you are so very young--do you have any sense of how rare it is to find something later in life that is as transforming as Crossfit? I will be 48 in a week or so; I discovered CF at age 46, an age when nearly all of us have long since discovered each and every virtue and vice we have been allotted, each vocation and avocation we have or will pursue. And yet, out there in the ether, for FREE, at crossfit.com was a something that I had been seeking without knowing, a path to travel and a people to call my own. Thank you, Coach and Lauren, for this gift to each of us in the CF community.

Each one of you has in some way made this place welcoming to me. I have called this blog the Crossfit table, the communal meeting place. By posting your times, with or without comment, you affirm our community. Some of you lead, showing us what is possible, however improbable it may be that we will match your achievements. Awestruck thanks to OPT, AFT, Matt G., Speal, and Kelly Moore, among others. Some of you show us, in Tony B.'s videos, how it is to be done, willingly pushing yourselves to the limit so that we may follow. Again, thanks to Nicole, Annie, Jamie, Greg A., Brendan, Eva, et al. And thanks, of course, to Coach B. and Coach Rip, who give us their expertise here and in the CFJ for free. We should all thank Lynne and the other moderators and webmasters for setting the table every day. Many of you have, at one time or another, had a chat with me here at the table (apologies, for I will certainly forget many someones); thanks to Kate, Dale, Apolloswabbie, Barry, DJ, Eugene, Larry L., John Wopat and so many others for simply noticing that I am here. There's so much more (NSW with Andy and Eddie, CFSD and BrandX, the first responders), but I'm at risk of abusing my privilege here.

So I will close with this: I have found that it is quite difficult after a certain age, especially for men, to forge new friendships. Not friendly acquaintances, but true friendships. I don't know why; it just seems to be so. When the opportunity arises we shrink from it, turn away, shy from the effort it will take, and let the opportunity pass. I have a new friend who did none of that; he seized the opportunity and wouldn't let it go.

Thank you, Greg.

I'll see you next week...

This is going to be a doozy.

Sandy, that happened to me and I can assume to a lot of other people as well. Don't worry about it. The numbers and times will eventually start to improve in the WOD's you're not so good at and even the ones where you're cranking out awesome results. Good luck and keep with it. Besides, you shouldn't compare yourself to others, some of them are crazy awesome, you should only compare yourself to your previous times. Do what you can with what you've got and where you are

First the B.O.P. W2D5, then the wod as rx'd in 31:20 min.
In hindsight, I could have gone faster. Next time I will have a time to beat.
Have fun, Johan

EVA ROCKS!

Seeing as how this was my first real CrossFit workout, it smoked me. So, I rested 2 min between rounds. Also, I subbed SDHP (45#) for Rows. Total time 39:22.

I managed to get the first and second rounds without stopping.

Round 3: SDHP 25 and 25, Squats 30 and 20, Back Extensions 16, 4, 6, 4.

Round 4: SDHP 30 and 20, Squats 25 and 25, Back Ext 12, 4, 6, 4.

Round 5: SDHP 35 and 15, Squats 30 and 20, Back Ext 15, 6, 7, 4.

Ouch. Tomorrow is going to be awesome. Whatever it is...

31/m/5'10/144

22:25

I am going to feel this one for a long time

19:57

Go Pats
Go PSU

Theresa and Cassandra: I used to work out at Fort Picket (Army/Nat'l Gaurd) in VA and not only was I getting the odd looks being the only female using free weights, I was learning from others and teaching them about life before the bench press! It was awesome, and one of my favorite training periods. So I agree, be bold!

Allison: You'll have to tell us what you think of the SPEAR classes. I'm hoping to do one in February. I always want to do some ground fighting technique training - has anybody done any of this? Also, I'm loving the idea of leaving the trail of keychains.

Man, that was harder than expected. Subbed Good Mornings (w/45# bar) for Back Extensions. Rower set to 5.

26:43

Sandy: Yes, I defintely share your experience. Sometimes I blast through a workout feeling good and my time is in the middle of the pack, Other times I'm way behind the average numbers. I just read that as an indicator of where I will be improving next!

CFWU x 2 and did ground sweepers instead of sit ups with an empty oly bar.

WOD:

Sub'd rowing for SDHP and BE for Supermans.

Time: 22.17

Chad #23: FYI, it was JoePa's 500th game coached, not 500th win. It was his 372nd win, which puts him one behind FSU's Bobby Bowden.

I SAY "JOE-PA", YOU SAY "TERNO"!

"JOE-PA"...

P.S. Each year brings newcomers to the table with new energies and new talents, brimming with excitement and enthusiasm, recharging the batteries of the veteran CF'ers. For all of that, welcome and many thanks to Sarena, Leslie Ap, Julie Parisiene, Nadia, AllisonNYC, Theresa, Andrew Meador (Go Ephs), Allan Luomola, In8Girl and so many others.

What would the daily comments be without J RoCk's exclamation points now? And how about Rest Day now that CCT Joey is on board?

Finally (I promise), man, has it been fun to meet Spider Chick, whose posts are like Forrest Gump's box of chocolates--you simply have no idea what you're going to get when you open 'em. Whew...I'm old...it's tough to keep up. Thank you, too, Karen.

44 yom and 279#'s

as rx'd in 36:07. All row splits under 2 min. Chocolate milk was well earned with this one.

25 min flat-
substituted SDHP and BB good mornings.

5 rounds: 27:52

Do we use weight when we do the squat for today's WOD? Or do we just use our body weight? Thanks!

30'19"
subbed SDHP with Oly bar, good mornings with oly bar. I'm working out at home 'cause I've got family in town from RI. I can relate to the wierd looks at the gym, but my big "complaint" about military gyms is more not enough of the right equipment. I felt that way pre Crossfit but I had a different idea of what the right equipment was.
Leslie #85 if you worked out at Ft Pickett and they haven't upgraded in the last 3 years moving to a garage gym must've been a step up.

Bingo,
You and I have been Crossfitting about the same amount of time. You have been an inspiration to me. From medical advice, (which I followed successfully) to sharing Roedylanda memories with you and Mr. Saran and discusing elements of the CFT. Thank you for your contributions to my Crossfit experience.

did 3 rounds. 2nd CF WOD in long time. Work capacity very poor.

19:18

subbed reverse hypers for back extensions.

33 yom
avg HR 161!

did 3 rounds. 2nd CF WOD in long time. Work capacity very poor.

19:18

subbed reverse hypers for back extensions.

33 yom
avg HR 161!

I laughed out loud at AllysionsNYC's post, "What are the Pats? Is it part of the wod ?" That was awesome!

A midnight run in Central Park on New Years Eve, sounds like a lot of fun!

Cassandra,
Im at military base in Edmonton, Canada. We have addopted crossfit there and have a huge area inour field house just for crossfit. There are alot of females that use this gymand since they have gotten used to everyone doing these workouts that noone even notices anymore. So if you get the workout, out to people and the program then it will just become a routine at the base. If there is a boredor anything start posting the workouts with the website or something. Thats what some of the guys did at are gym and it became huge. Good luck

This one looks like a piece of cake. Kind of upset it isn't something more grueling. I'll do this a little later and post my time.

26:00

Sub'ed 60 strokes for the 500m, the old C2 at my gym doesn't have a display. Back extentions done on the 45deg roman chair.

Lower back was fatigued much more than any other part. Really slowed down the rows.

Hi, folks! What are goodmornings?

27:13 as Rx'd

What if I dont have access to a row machine?

29:53

Thanks all for the responses. I can certainly sleep better now.

25:14

SDHP with a 40 pound barbell. The SDHP seems harder than the C2 row, anyone agree?

I did the workout with a partner at the fire station. It's much better having someone there to compete with especially when you have been up late watching Chuck Liddell opening up a can.

Please check this post for run-on sentences my wife has been critical of my previous posts they aren't up to par. I think I need some remedial grammar training.

Yp juston, check up on the post just above yours, some people asked and they have some alternatives for the row machine

A beater. But I'll take this stuff over ANY kind of running! 5 rounds (with substitutions):

45# SDHP x 50
Squat x 50
Straight-leg deadlift x 30

29:28

Forgot to note that I did the straightleg deadlift with 45# bar. Felt about comparable to a roman chair back extension to me. Basically the same thing as a Good Morning, but with better back safety in case of pain, etc (just drop the bar).

5'10" 230lbs 31y/o

32:29

nord, #102 -

Check the FAQ (the FAQ is your friend) - # 3.13 (or just do a find - ctrl-f) on good morning. It even includes a hyperlink.

Botdoy,
I'd be happy to proofread for you! Just finished my master's degree in English in October! Alas, most people are not very open to utilizing my skills!

Back to the military gym discussion. Our gym is fairly limited and extremely overcrowded, so I go to Gold's. I am fortunate to be in charge of the PT program, so it's all CrossFit--minus the equipment, of course. It's difficult to get about 70 barbells for a workout.

Thanks, Bingo. I've been around for awhile but only post here and there. I usually enjoy what you have to say.

39/m/198#/6'1"

As Rx'd
28:12

Pats!
Howard Dean 2008! "Yeaaaahhh!"

F/38/160/5'10"

First off, welcome to all the newcomers, esp. the rockin' chicks! I lurked around here for a few months before getting the courage up to post, so it's great to see phrases like "this is my first wod".
I'm back in Charleston so this morning my friend Sandra and I went to the globo gym where I was sure there was no rower. I was just going to do the CFWU and Burgener warmup (feeling very lazy) when Sandra comes over and announces the presence of two C2 rowers! This is the first time I've been able to actually row and not sub the SDHP's.

28:00 (took a minute at the beginning to figure out the display on the C2, plus time walking across the gym to the back extension thingy)

The best thing about today? My friend Sandra started Crossfit!!!

21:21

rnd 1 - as rxd
rnd 2 - sub superman
rnds 3-5 - sub 50 SDHP (which seem harder but faster)

Subs due to others using rower and roman chair

3 rounds with good mornings for back extentions
17:03

M/37/187/70"

Subbed: SDHP and Good Mornings

28:45

Happy New Year!

M/22/6'1"/185

Really fun. Coming back to the rower after round 3 I swiped a garbage can just in case Pukie came knockin. He looked at me, stared me down and then walked off. 21:24.

Afterward, I got my mom (50) to do the row and bench WOD from last week, except scaled. Row 500m and then 30 Pushups, she's a champ and I'm glad to get her into this. She seems really excited.

3 rds...18:46

No rower so subbed SDLHP.No GHD either so subbed dorsals and doubled the reps. Five rounds 23'48"
M A/41 70kg Practised Muscle Ups. Can do three consecutive on the rings, was tired after the WOD, if fresh I could have done more. Not bad, before September I never even heard of Muscle Ups!
Up the Arsenal.

24:10 as rx'd
A smoker for sure

M/6'1"/180

25:55

28 Male 5' 6" 152lbs

25 mins 36 secs

whew, my legs are beat after this one.

21/m/210

As RX'd

23:59

Mark
as rx'd 24:43

Theresa
First time back from shoulder surgery 3 rounds as rx'd. 16:53

44/M/6'/185
TIME: 18:51 AS RX'D

DID SQUATS TO DBALL FOR FULL ROM.
GOT LOTS OF FUNNY LOOKS AT THE GYM. I LIKE SCARRING THE STRAIGHTS. A ROWING MACHINE IS ONE THING I DO NOT HAVE IN MY SHOP GYM.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

25/m/177

30 mins

23:07
27/m/186lbs

Not bad considering I'm out of shape and need to be 15-20lbs lighter. Well I'm not completely out of shape, but not how I should be.

I've been doing Crossfit for about 2.5 weeks, missed a few days due to holidays, but overall I'm feeling much better and stronger already.

Run time for the 5K was 29:07 with 3 grueling hills in there. So not too bad, probably 25:00 without these dang hills.

I'm thinking this extra weight I'm carrying right now may be a gift in disguise. By pushing more body mass around with these Crossfit WOD's I'll grow some muscle while burning off this fat I put on. My goal is to get back down to 170 and be much more solid. I'm also loving the fact the workouts are so short. Much easier to squeeze in a workout with the new job I'm starting.

m28/205/6'2"

21:06

only made it through 3 rounds while I was at work.

total time 16:20,

I'm almost glad I had to stop because round 4 would have sent me to have a talk with the porcelain god. I actually still feel like throwing up just sitting here typing this.

# 85 LESLIE AP,

YES. MOST OF YOUR FIGHTS WILL END UP ON THE GROUND. ANYONE THAT TRAINS TO FIGHT SHOULD SPEND A LOT OF TIME ON THE GROUND. ACTUALLY BEING ON THE GROUND IS A VERY SAFE AND DEFENSIBLE POSITION TO A TRAINED SCRAPPER.

ALLISON NYC,

GREAT TO SEE YOU GOT INTO SOME DEFENSE CLASSES. AND YES RUNNING AWAY IS ALWAYS THE SAFEST OPTION. MAKE LOTS OF NOISE TO. THE BEST DEFENSE IS NOT TO BE THERE.

ROBERT S.
TUCSON, AZ.

M/47 for a bit/150
One rower subs with Lil' Bingo

bingo:
Row 500M/Run 400M/Row/Run/Row
50 squats/30 back ext on ball
23:39

Lil' Bingo
Run/Row/Run/Row/Run
25 squats/15 supermans
18:09

m26/6'1/205

37:44

Looks like I have the slowest time so far. After the third round I remembered it was 30 back extentions instead of 50, so I did 60 extra back extensions. Also, a lady jumped on the rower while I was doing my squats so I had to stop time after my back extensions, and wait 2-3 minutes for her to finish. Luckily, it was probably her first time on a rower so she was on then off. I needed that break, my back was tightening up.

25m/170
As rxed 37:38

Alot harder then expected, I felt like puking for the last 2 rounds which slowed my time up.

185#/M/35

21:33

M/45/155lbs/5-9"

5 Rounds of:
SDHP w/40 lb barbell (50)
Squats (50)
Back extensions (30) - haven't done these, so they slowed and tired me more then expected.

34:09

200#/M/38/75"

30 min on the nose as told. Back extensions helped form on row as tendency is to hunch during fatigue. Nice WOD.

bwt:153

as rx'd: 20:54

was going for sub 20, didn't realize how much fatigue would come on the hamstrings...

Hey everyone, thanks for the encouraging words. I really appreciate all your help!

I am still trying to figure out how I can do this workout in one area. The cardio machines are in one room and the free weights are in another with the back extension rig all the way across the room from where I could do squats without getting in anyone's way. Blah. I'll figure it out.

And yes, people do stare when I do free weights. It's like they're in shock. Last time I was there, some putz walked over to me and asked, "What's a girl like you doing at the gym?" Seriously?!

Oly training Day 2

I can' walk.

As rxd with SDHP: 27:45

46 yom
25:19
Wasted 4 min getting back and forth between the rower and back extensions.
Rowed 5k yesterday.

Can't. I can't walk... or spell for that matter.

Only one rower at the Box so everyone subbed SDLHPs except for me. My hip is still tight and pinchy so I did 20 pull-ups. I did the squats because I figured working it a little could help. The first 2 rounds were ok but felt slow. I usually blast through squats. They went to crap the last 3 rounds. I was actually leaning and putting most of my weight on my right side. My coach said it looked as bad as it felt. Most of them felt ok but about every 15 I would feel it. :(
The pull-ups didn't feel great either. I did the first 20 almost unbroken but then after that I was doning 5s. It felt like I lost my kip. I wasn't swinging forward at all. Very frustrating. AND I tore my hands open again. I have 10 holes in my hands. What the heck? I'm taking care of them how I've been told to but I keep having this problem.

5 Rounds for Time:
20 pull-ups
50 Squats
30 Back Extensions on GHD

27:03
Felt slow and painful

Runners: What should I wear to run outside in the cold?

I'm excited because I think this run will be a great excuse to wear my fanny pack.. YES!

subbed 400m run
25:14

58/m/175

35 mins
5 rnds:
subbed 50 ea SDHP @ 45lbs for rows
50 squats
30 Good Mornings @ 30 lbs

Last 2 rounds were done in survival mode. Gotta get ready for "Skins & Cowboys. Go 'Skins!

Time was 23:20 I did the proper back extentions for the first 2 rounds but then back started to really cramp so I did supermans for the last 3 rounds. Legs are deffintly jello now.

37m 185
subbed SDHP with my 1pood kb
subbed good mornings for BEs
26:13
very hard for me...

Allison,
You still own a fanny pack? ;)

It's best to dress in layers. I'm a fan of Nike Dri-Fit stuff. I have tons of long-sleeve shirts, t-shirts, pants, etc. The new sport t's are nice, and they come in long sleeve now. Layers are the key regardless of who makes your clothes though.

Bingo,
My other post got caught up. Thanks for the shout-out. I've actually been around for about 18 months but don't post regularly. I also used to go just by "t," but people didn't know if I was a guy or a girl with that handle. That's what most people call me though. Anyway, thanks for the "Sunday Musings." I'm diggin' them.

Botdoy,
I'd be happy to proofread for you. Just polished off my master's degree in English (yes, English) in October, and not too many people are willing to let me put my skills to use. I'm looking to teach college English when my military days are behind me. Our language is wonderful, and it kills me to read things on the Web and keep my mouth shut. I'm mastering restraint as well.

Cassandra,
I don't actually work out in the base gym because it's small and has limited availability of equipment. I go to Gold's instead. I'm fortunate to be in charge of our PT program, so that's all CrossFit, minus the barbells, etc. That would be very costly for up to 70 people at once.

Happy New Year, everyone!

only did 4 rounds
22:10

Ally NYC. Definite musts are a beanie, running gloves and wind breaker, with something warm underneath. Nike has good stuff. Right now in the NE you can wear that with shorts until it gets really colder. When it starts to get colder any type of running pants works, you can even get spandex i.e. Under Armour Cold Gear. Running in German winters, and now in NJ this suits me well.

d - 29m/170

28:15 as rx'd

felt sluggish from the get-go...need more practice rowing

j - 33f/125

30:50 as rx'd

50/M/180

As RX'd
24:45

Yes another WOD without pullups! : )

29yo/M/6'4"/200#
Did "Pain Jacket" today.
100 Push Press (45#)
500M Row
75 Push Press
500M Row
50 Push Press
500M Row
25 Push Press
500M Row
As Rx'd 25:00
Wow, how quickly 45# gets heavy..thanks CFATL!

32yo/F/5'10"/155#
As Rx'd with back extensions on GHD
25:07
Guilty yet again of pacing myself too much and ending up with gas still in the tank at the end; could have moved faster with the squats.

39/M/155
As Rx'd
26:24

Its hard to row when your lower back is numb from BEs.

m/33/70/204

32:22

33M / 189# / WOD #228 / CFT 845

CFWU, then 5 rounds for time of:
500 meter Row (2min pace)
50 Squats (slow, but steady in good form)
30 Back extensions (first 2 rounds too slow)

26:45 (next time sub 24)

First full day back from my post-Christmas cold. Felt good.

5 rounds for time of:
500 meter Row SUB 50 SDHP (45 lbs)
50 Squats
30 Back extensions

26:02

30/m/187

subbed SDHP for rows

28:33

Brutal.

24:42 using good mornings in place of back extensions to keep the rower for the entire wod.

New to CF; can you tell me why CFers don't wear gloves? I notice lots of talk of callouses and AllisonNYC's post re:her hands. Thank you.

Cassandra-
Just wanted to let you know when I started Crossfit it was in the summer so I did most of my WODs outside (including pull-ups on my swingset :) ). Then it got cold outside and I had to renew my gym pass. I was nervous to do Crossfit at the gym. Mostly because I wanted to be able to do everything with correct form and at Rx'd weight and I am still working on all that. So I was afraid of the looks I was going to get when I practiced my kipping pull ups in the weight section or my 65# cleans.

But I have found when I get to the gym I put my headphones on, start my watch, and it's on! I am so in the zone when I am doing a WOD I don't care what kind of looks I get anymore.

The other day when I was doing Fran this guy was watching me do my "kipping" pull ups on the machine. During my last set (which I was kind of annoyed because he totally messed up my time) he asked about my "swing" when I do my pull ups. So I got into the Crossfit discussion with him and I am sure he went home that night and looked it up. So it was cool.

So I have found so far most people are staring because they are interested or curious, not because they think you are doing something wrong.

Anyway- just my experience as a girl in a gym doing crossfit. I'm still trying to find a cool womens Crossfit t-shirt to wear to show off!

Crossfits the bomb!

Gnat

As rx'd 28:13

Probably lost between 10-20 sec per round due to transit to/from rowing maching (in another room at the gym)

That was a good one after 5 days off from Xmas traveling.

25:19

Subbed 50 SDHPs (45 lbs) for each 500-meter rowing set

Was shooting for 30 minutes at first, then decided to shoot for 25. Barely missed it. I could have pushed harder and shaved off a couple of minutes. I paced myself because my lower back was burning like a mofo.

44/76"/193

33:35 as rx'd

did the back extensions improvised on a swiss ball with my feet anchored to a dumbbell rack; slowed me down a bit; key factor for me at this point is to push through the fatigue a little more aggressively - did all the rows in sub 2 min, but really backed off the squats - sets of 10 all through

bw 170

subbed sdhp for rows

17:38

No subs, just hard work; 25.05

Well as a shock to me my gym on post is closed and my secondary and third options were closed to. Don't know when they will open back up I assume maybe they are doing a threeday and will actually work on new years day as they can't have more then 4 days in a row for a Holiday.

5'7 197
Since my surgery and lazziness for almost two weeks I have added some fat but I know I can get it off or firm up real quick.

5 rounds
20pullups
50Squats
30Superman/Prone row

32minutes

I know I didn't get the full effect of this workout but at least it was something.

32/m/215/6'5"

30:10

That was a hard one. Legs were shot after rowing and squat sets were very broken. Then extensions would hit my lower back and slow me down on row. First set took just under 5 mins, then I really slowed down as I went into each exercise fatigued from the last.

26:17 - dead legs after barbara yesterday

First crossfit workout.... I recently quit traditional weightlifting (back-bi, chest-tri, etc..) 4 weeks ago because I was always injured. My Jiu-Jitsu instructor suggested I try crossfit.. I am hooked! Todays workout took me 24 min. Now it's crossfit plus jiu-jitsu 5 days a week no more grinding weight routines. I can't wait to see the results.

42yo/187#

23:15 as rx'd

I missed keeping all the rows under 2 minutes by 13 seconds. Next time. I am still working my squats without a medicine ball. They definitely are a lot harder that way. I really like the challenge.

I wish I could have made it in earlier to see Raz and Austin tear this one up. If I had been with you two I know I would have been at least a minute faster.

It sucks working out by yourself. Hats off to all you folks who do it day in and day out on your own!

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round.

As Rx’d: 31:02

Foam roll after

40y/o M
75'' 199#
still on the road, so I used what I had: shorts, shoes, 4 little league fields(to run around), bleachers (modified back extensions) and a place to stand (squats)...subbed run for row 20:35

m/17/143

40:59

2 rounds: mu-30#x3, row 500m (2:04, 2:09) @18spm, 25 squats, 15 back extentions; ~15:00

pu 10x1

pu 7x6 alternating with DL 3x3x225#, 2x(235, 240, 245, 250)

m/45yrs/176lbs
time 28:43
Clarksville TN

AllisonNYC - for running in colder weather, wear layers. The outermost layer should generally be something that will break the wind - though it helps if it can also breathe because you ~will~ heat up under it unless the weather is really ugly and you aren't moving too fast ;-(

Gloves are a good idea, and I like something over my ears (like a sweatband) - I just hate cold wind over my ears and I have short hair.

You usually don't need much for warmth over your core or your legs in ordinary winter temps (not Minneapolis or Green Bay, duh!). Once you get going, energy expenditure keeps them right warm. You might want to experiment a little today by taking a brisk walk with one extra layer - and test out a combo that ought to make sense.

35/m/70/170
Amundson wu,
WOD as RX'd 26:29
400m run cool down

cfwu w/o be's
sub'd sdhp and good mornings... 28:20

48:04

First day on Crossfit, so I took it a little easy. This is a cool concept.

New to crossfit and posting on the board. Such a great feeling when you complete the workouts. Its ironic that there is rowing in todays workout. I was out lastnight with a few friends and ran into a kid I went to High School with who is training for the Olympics in rowing. We got talking about the C2 rower and his comment about it was "I hate that thing!" They use it in the winter for training and he said it is harder than being in the boat on the water.

34/M/175

Sud'd SDHP 45# (50 reps/rnd) for rows

24:30

34:07 sdhp 45# 50reps

29/f/110

as rx'd

24:29

pre: cfwux2
post: stretching, now off to my 2 hour massage! my body hurts so badly

i'm having trouble with my workouts lately. i am always so exhaused. i've been sleeping 5-7 hours during the week then 10-12 thrus-monday. i have zero energy and my workouts are struggling. i feel like i've lost motivation and my body is always sore. sigh, i need to get it together.

Subbed back extensions w/ oly bar good mornings

Time: 36:15

As RX'D: 23:33

I spent a good 2 min. runnin between machines. They so conveniently put the rower and ghb machine on opposite sides of the gym.

I am still fighting the flu and feel like crap! I tried Barbara the other day and got through 2 rounds before puking! Going to rest until I feel better...Happy New Year to all!

This is another one of those that I thought would be way easier...

WU: 400m run, CFWUx3

WOD: 34:51 - 45lb good mornings for back ext, the rest as RX'd

Still getting over flu, made it much harder. Still good to be at least able to earn my shower today.

Cheers,

nadia, find someone to workout with at least a couple times, someone new, or experienced to crossfit, just someone that can get you motivated again. I work out alone constantly and I recently found a gym here in tennessee (maryville, TN)that is an affiliate and just working ou twith those guys once a week even keeps me motivated. Good luck and remember working out is a privelage not a chore.

What is the rowing part you speak of??

24:30
full depth squats, ghd back ext.

my legs are done

WOD sub- 50 sumo dead lift high pulls for 500m row

17:01

m/47/181

Sub'd SDHP 45# for rows
Sub'd 25# morning glories for BE's

got'er done in 55:00 !!

joeyb m/18/160
Sub'd SDHP 45# (25 reps/rnd) for rows
Sub'd morning glories for BE's

51:00 - give'er

as rx'd, 26:41. felt pretty good, although maybe i should've hustled a little more between the ghd bench and the rowing machine.

nadia, when was the last time you took a week off? that sounds like the early stages of overtraining to me.

jake o #184-

thank you so much for the suggestion. i definitely agree working out is a privelage not a chore and it is such an odd feeling for me to experience. I have literally been in the gym since i was a baby (parents took me with them) and i have been hooked every since. I used to go through phazes like this pre crossfit but not since I found CF 2 years ago. I recently got my running partner into CF and we try to train together 2 times a week, it definitely makes a huge difference! I think I'm just tired and worn out emotionally as well as physically, hopefully it will pass soon. Took 3 days off around Christmas and thought that would cure me. came back more exhaused and sore. i'm thinking it might be diet.

oh and EVA T rocks. is it wierd for a girl to order an EVA T calender? ;-)

Bingo, always enjoy your sunday musings. happy early b-day.

freddy c- i owe you an email. so sorry have not been home more then 10 min here and there, all went well...different then expected, but all is good. THANK YOU.

I was saying earlier how ridiculous it is for people to take more than 20 minutes to finish this well it took me a whopping...40:40
let me say im never going to judge a WOD by the way it looks again! At least I never puked from a workout like some people jeez stop eating whatever your eating!

34 M 195

50 SDHP
50 Squats
30 55lb Good Mornings

messed up and only did 3 rounds 13:09

Robert Taylor #95: Yes. globo-gym, and working at a university provided upgrades from Pickett. I assume you've seen their gym... It's a little rough around the edges. Crossfit HEL in Portland is just the right!

Bingo: Thanks for noticing! And thanks for the good posts- always a good read!

Rajib #100- for grueling, add a 400m lunge walk!

Nancy #156: Gloves can get sweaty and shift. Callouses are natural and good! Although, I do sometimes tape around the base of my thumbs when they get really raw from O lifts or pull ups.

I love CrossFit and am obsessed with discussing it!

Nadia,
I was thinking the same thing about the calendar. If it contains pics of her working out, then I think I might get one.

Eva is my CF inspiration...day in and day out.

Age 35
BW 149#

As rx'd:

22:28

HA! This is what I get for taking a week off.
subbed SDHP for row - 45lb. bar
squats - 50
good mornings w 45lb. bar - 30

i got through 2 rounds and was at 35:00...sheesh. i stopped because I was toast.

I start Zoning tomorrow. Wish me luck.

Back at ya, Bingo- your posts are always great.

Gloves get kind of sweaty and start to slip. Callouses are good, but sometimes I tape the base of my thumbs when they get too chewed up by the bars.

And yes- working at a university and getting into a globo gym were upgrades from Pickett. Crossfit HEL in Portland is the best atmosphere I've yet encountered. So supportive, people push you and pull you along- it's tops!

21/M/168/5'7"

5 rounds:

500m run
50 squats
30 Good mornings (no weight, just a stick)

27:26

That was fun and tough. I feel like I didn't isolate my back very well in the good mornings, as I felt my legs/hips move a lot.

As rx`d all 5 rounds in 32:16

33yr/M/223lbs
50 SDHP 45lbs
30 Squats
15 Good Mornings 45lbs

5 sets 22 min

How much weight should you use for these squats? I'm thinking about using just the barbell for form but is that too easy?

How much weight should you use for these squats? I'm thinking about using just the barbell for form but is that too easy?

Age=27
BW=187

As rx'd:

25:44 mins.

http://stevesclub.typepad.com/

61/m/179/6'

cfwu x 3 (ring dips) Burgener w/u x3

Wod: 5 rnds:
500m row
50 squats
30 back ext

time: 26:01

Quads are fried after this!

m/36(for another day)/185

BrandX scaled;
Pack:
5 rounds for time of:
500 meter Row (subbed SDHP x 50)
30 Squats
15 Back extensions

Time: 21:09
Screwed up in that I misread the pulley effect on my cable gym; 2 pulleys moving the same distance as each other between me and the weight = no reduction so my lifts were closer to 90# instead of 45#... ouch)

Joe (#199 or 200 - take your pick) -

Squats are air squats unless specified otherwise. If you want a bar, no one will fight you. But you might regret it during that third set ...

BW 131? Too many cookies...

as rx'd as I could:

35# SDHP w/ KB for rowing, squats to med ball, back extensions on AbMat

22:33, proud of how hard I pushed (especially after making up a the row/bench press WOD yesterday) I would still love a C2. Is it wrong to ask for a rowing machine for a wedding present?

28/M/155

50 SDHP
50 squats
30 good mornings

37:55

Had to cut in 1/2:
5 rounds for time of
25 reps SDHP's- 25#
25 squats
15 back extensions
26:22

Looked back on last couple of weeks, only 3 WODs in 11 days, sick, too much sugar, and too much beer so need to fire up. I'll ache after today but feels good to get back.

p.a. Nadia, you are my hero, even with feeling poorly you cranked todays WOD. Please consider getting a quick blood test to make sure nothing's going on inside. Just my .02 worth. Take care and good luck.

This am did intervals
3 min Hard/ 3 min jog
Erin

15/M/214

As rx'd (except 55 lb. SDHP, not 45)

38:27

My legs actually started to shake when I read today's WOD. Given the effect of the last batch of SDLHPs on my legs last time round, i scaled down to 30 instead of 50.

5 rds
30 sdlhp
50 sq
30 back extensions

Time 23:46mins

Ugh.
I gotta lay off the shuga. Dessert last night made the workout today sooooo hard!
W.U.
Jumproping singles and double-unders, pull-ups, pushups, sampson lunges, OH squats w/25# ...

WOD as Rx'd:
30:14 (GHD back extensions)

Yuck.
Did a handstand to failure then a few sets of 30 second L-hangs. Not a great day.

Had a hard time staying cooled off today. Shoeless, as usual.

Shirt came off after round 1

Shorts came off after round 3

Finished in nothing but boxer briefs. Man, I love having my own basement gym!

Subbed 400 m run for rows

Otherwise, as R'xed 28:37

m/26/205

#179 Nadia,

What you are describing sounds like what happens to me when I've been overdoing the sugar and starches with my diet... also, PMS does that to me, hormones you know... =o)

And for the record, one of my clients just gave me the Eva T. calendar for Christmas. I don't think it's weird at all!

Good luck!

3 mile run

Diane as rx'd ~ 25 mins (atrocious, I know)

3 mile run

CFWU
sub 50 SDHP @45# for 500 meter row
31:24
M/46/195/72"

Don't do it Allison! Say "No!" to fanny packs. :)

As Rxed...killed it!

22:14, rows all under 2:06, all squats broken into 2-4 sets.

when it says 500m what does that mean

30-minutes

M45/250#

25:56 - Squats were the limiting factor.

bingo-
so beautifully said. oh and stop saying your old. You're not old. (I'm only 3 yrs behind and I'm not old so how could you possibly be?)

Nadia-
don't think too deep into it, it will always pass. I think when you've been doing it as long as you have, (same here) burnout and lack of motivation just comes and goes and it's just a part of it. I've learned to ignore it and just get it done. Sometimes it feel like brushing your teeth, some mornings your like oh what a drag but you do it anyway cuz you know you just have to. don't know if this help any.

Also, i look SO foward to seeing your posts and times here, as do many others here as you know.

It's funny cuz i get inspiration and motivation from YOU

SDHP x 50 @ 45#
Squats 50
Back ex30
52 minutes +/-
Still no stop watch

23:48 Felt ok. Sumos for rows as rx'd......

F/33/65"/145

Almost ashamed to post today.
Ran 1 mile
B-WU and CF WU X 2

Round 1 as Px'd
Sub 30lb SDHP

Round 2
25 SDHP 30lb
25 SDHP 20lb
rest as px'd

Round 3
25 SDHP 20lb
25 Squat
30 BE

Round 4
10 SDHP - got light headed, had to give it up. uhg.

M/46/153#
23:28 as rx'd
squats could have been a bit faster - rows were consistently about 2:00 and ghd back ext straight thru. squats were 10/10/10/5/5/5/5 on rds 1 and 2 then 10/10/5/5/5/5/5/5 the rest of the way. I should have been faster transistioning from rower to squats though.
my quads didn't burn much until I stopped but my low back, hams and hip flexors were sore most of the way thru. Great workout and let's hope for a good year end one tomorrow. Maybe my wish for "Annie"

Had to do this one at home-

5 rounds:
25# plate SDHP
50 squats
30 back extensions

28 minutes

I got to my 4th or 5th round and I couldn't remember if I was on my 4th round or my last round. So I did one more round just to be sure (though I really didn't want to) So I could have done 6 rounds?!
My legs are shot.

Good to see you back U'i!

Gnat

as Rx'd
42:20

27/m/6'0"/185

as rx'ed

23:55

similar to #181 the machines were on opposite sides of the gym... sux... but still... rock out!

As Rx'd in 23:08

Rows were 1:46.9, 1:50.7, 1:54.9, 1:54.7, 1:54.4

20s walk between rower and back extension area, could do airsquas anywhere

wanted sub 25minute, got it 24m56s

that was tough but not too tough

That felt good on the legs.

Bingo, back at you. Love to read your posts too. And, in the words of my Coach, "Eat something, and don't come back here till you do."
More is better. Keep shoveling in the groceries, & get strong again soon.

#205 sarah, not wrong to ask for a C2 for a wedding present, i asked for one for Christmas and *didn't* get it!

I subbed 45lb SDHP's for row (50)

44/m/159#

28:45

wow, that was brutal.
SDHP's were 2x25 all the way through, squats were 2x25 for the first round and then like "some at a time" for the last four rounds. Back ext. uninterrupted.

The squats also seem to be hurting my left knee for some reason. Not sure what that's about but I noticed it after Barbara and it's got some pain again tonight. Hmmmm. I know my form breaks down a bit toward the last couple rounds of squats. Have to pay more attention to that next time.

24:51

legs and lower back are tired.

40/M/170

Subbed 50 45# SDHPs for rows; subbed 20# good mornings for back extensions.

Time: 25:32

The SDHPs were a crusher...

24:51

legs and lower back are tired.

27/M/6'2"/195lbs

35 minutes as Rx'd. Probably rested too much between rows and squats. No rest day yesterday (I ran the 5K) so maybe that made my legs a little more tired.

as rx'd 22:44

krista 27:02

Nadia i dont think 3 days off is enough especially if you have not taken time off in many months. You may want to consider an entire week off. I know it is so hard to do but may be good for you

I had to sub supermans, for back extensions. Needless to say the last set I did, I wanted to just lay on the floor and cry. LOL seriously, awsome workout. I never thought I could get such a good pump in such a small amount of time. Cant wait for tomorrow, or can I? :)

5th day on the program....are you supposed to time only when you are doing the excersize? Also how much weight are you supposed to use on the squats?? I dont feel like i could do 250 squats at 135.

this was a good one 26:31

Can't resist this snide little smirk:

300 Workout is on the cover of a fitness magazine. I'm at the airport (yet again. will my wandering ever come to an end?), and i stop to check out the fitness magazines because, well, um, meow. me likey the big boys.

Anyhow, there's a very silly write up about how that workout will make a man out of you, and how it's only for elite athletes & they offer a lesser version to try at home. Buy my vitamins, ab belt, enhance your throbbing manhood with these pills, blah, blah.. Gimme your money, sucker. you're doomed to be weak, soft, invisible to women, so pay up.

so, here's where my total smirk at Mark Twit turns into a perfect Spider Chick condescending snort of derision. He trained and fed those actors for 4 months. The best they could post was an 18 min. time. That was their fittest man. That's the sum of their crappy training.

I can wipe the floor with them, and would be hugely ashamed of myself if all I could achieve was 18 min for a 300. At my gym, we used that workout for a party. No kidding. It's free parking on the CrossFit monopoly board.

Imagine what the film's producers would have gotten if they'd just done a little bit of homework and come to Coach to make athletes out of actors? A MFG army of Greg Amundsons. Makes me swoon.

Accept no substitutes. Semper CrossFit.

My First Day of Crossfit EVER - WOW!

...the WOD didn't actually seem as intimidating as some of the others I've looked at. I'm worried about pull-ups since I don't think I can even do one. But I'm enthusiastic to get going. I finished my first marathon at the beginning of 2007 and thought that Crossfit would be a great way to change things up.

~37min for WOD after getting my bearings with row machine, stability ball for squats and back extension machine (running around between all three)

It was great! I'm so glad that I'm finally going to do this!

No row machine at Firehouse, so I substituted treadmill at speed of 10 for two tenths of a mile. I sprinted for the entire two tenths which =about a minute of sprinting. In hindsite I should have ran a quarter mile to simulate the rowing. Happy with the overall effort.

Round 1 3:55
20 minute rest due to a emergency run
Round 2 3:35
2 minute rest
Round 3 4:00
2 minute rest
Round 4 4:03
2 minute rest
Round 5 3:45

Total: 18:38

25/f/139/5'7"

My goal was to do 3 rounds. Knew I couldn't get 5 done without a trip to the ER...or something. Subbed row with running on the treadmill and subbed back extensions with Supermans. I ended up doing this in the "Mommy and Me" room (for those who were wondering). End time: 23:27.

Only felt pukie rising during the Supermans. I wonder why??

By the way, this is my second CrossFit workout EVER and I'm feeling pretty great. Can hold my head up a little higher even after only three days. And that's ultimately what it's all about, right? :)

46 - 6' - 225#

CFWU x 3 (mod Intensity)

As Rx'd: 27:14

10-15 seconds each way to the back extension apparatus so actual work in the neighborhood of sub 25:00, room for improvement to post sub 25 next time.

Shout out to RJF and wife Lisa! Met them at the local globo gym, funny thing how the WOD stands out. We recognized the WOD and they recognized the overhead squats in the warm-up. Nice to meet fellow cross fitters. Look forward to working out with you in the future.

Grim realization though; as much as we like to make fun of the non-cross fitters and those folks hanging out in the globo gyms, it is going to get very crowded at these places if we all are doing Crossfit. Those places just are not ready for a bunch of cross fitters getting it on!

As rx'd

Nate: 26:56
Thera: 30:23 (scaled back extentions to 15 on last 3 rounds)

44 / M / 200

SUB'D 500 meter run for row and supermans for back extentions

35:24

all forms and 1-30 one steps

As rx'd, 26:51.

don't have any of the equipment so I did Barbara-since I was on vacation.
Thursday 071227

38 bw190
as rx'd

1. 3:13
2. 3:31
3. 3:22
4. 3:53
5. 3:22

17:22

33/M/173

As rxd

26:44

I did my back extensions on an inclined ab bench. It was crushing my junk, but I adjusted. I also had to wait 1:12 for another cross-fitter to get off of one of our two ergs at my gym. My lower back was nice and tight after today's thrash session.

32/m/175

23.16 as rx'd

39/M/5'10"/195lbs.

Scaled back some:
5 rounds of 300M row, 30 squats, subbed toe touches 20

16:37

Big Fun!

quick question...are you supposed to do the CF warmup before every WOD? (just saw the details about the warmup on the FAQ page)

27:01

Question:
Is there any set routine out there for combining CrossFit with training for a marathon? I want to do the Marine Corps marathon in October '08 and so far the longest race I've done has been the Camp Pendleton 10K Mud Run. If anyone has any info / guidance / experience-gained wisdom it would be greatly appreciated. Thank you!!

26/m/170
~28:25

WooHoo Very cool to see so many girls posting lately

Hi Amanda: Yes you should do the warm-up before every workout. I like to put my own spin on it. If there's a skill I want to work on I'll include it in my warm-up.. Modify it depending on the workout. So if the WOD has a ton of pull-ups then don't do too many in your warm-up.

TGUs are a good addition.

P.S. I just figured out that I can do a HSPU! I was only about an inch from the ground.

24/M/190

58 mins

Janell,
Get in contact with Shari Keener. She's a trainer at the HQ and runs marathons. I met her at the cert I went to. She has a blog that I visit every now and then: sharikeener.blogspot.com

#257 Allison, good job on the HSPU

WOD as rx'd a very painful 30 min with a lot of waiting for the GHD

22/m/210

32:15. Row averaged to around 1:41 split. Air squats were the big time killer.

Thanks for a great year of workouts, Coach. Look forward to some new ones and sme of the old favorites.

As Rx'ed:

Round/Time
1/3:49.76
2/3:58.77
3/4:03.41
4/4:00.59
5/3:50.66

Total: 19:43.19

Rowing at 1:48-1:50 pace, 28-30 strokes/minute
All squats unbroken. Need to work on form here- could have been deeper.
Most back extensions broken 15/15 or 20/10.

To all the new folks- Howdy! Welcome! Don't get discouraged. Stick with it. It takes a while. In my case, it was 6 months before I could regularly do the WOD "as prescribed." In some ways, I envy you- you've got t