Looking forward to it, although might have to use less weight and work on form.

So the gym is where I'm going to die. Meh, there could be worse places.

So the three rounds thing must be a typo right?

Well, I only have 30's and it'll have to be N pullups and jumping pullups, but this should be fun.

For Josh.

Shoot 'em in the face

Only 126 L pull-ups? Easy day - thank God for "scalability"

Little heavy on the pull-ups eh? That'll take me like 24 sets to do 126 L pull ups.

Awesome! I missed this WOD last time, when it was introduced.

30/m/200

As Rx'd 35:01. The L-pull ups weren't nearly as bad as the dumbbell snatches.

god i am still sore from saturday

this will be fun

April fool's early this year? This is going to take me all afternoon

I just told my son Josh that the workout of the day was called "Joshie" and he just smiled from ear to ear......the little guy has no idea what his poor old dad is going to go through tomorrow morning.

hahahahaha @ 13

Tough workout, I did this yesterday incidently, and all my workout partners bailed on me so I did it alone. That was a lonely 51:32. I didn't have 40's so I had to use 45's. Other than that it was as rx'd. I broke up the sets initially 11 and 10, but it quickly turned into 6,5,5,5 with alot of resting between sets. I promise I'll do better next time...

Looks like a rough morning...can't wait. I am introducing 2 new guys to this. Nice day to have'em join up!

S/F

From what I have seen in these videos, Coach Burgener is pretty awesome. He always makes me wanna run outside and grab some snatches. I think I'll buy some PVC tomorrow and practice, so I can really get a firm hold on the snatch.

Haven't tried this one yet.

i doubt even many elite athletes can pull off 125 L-pullups

Looks like i have to get up at 5 instead of 5:25 like normal. Damn. I hope I'm not late to work despite the early start.

rucking fidiculous

3, 2, 1...Go!

I did Joshie about a fortnight ago, My abs hurt for about a week. One of the hardest Crossfit WODs I have EVER done.
BEst of luck all.
- Kam

What's a good replacement for the L pullups?

Oh my dear sweet God...

Well, I've done it before. Now to see how good it hurts again.

Rob, how 'bout pullups?

Can't believe I'm gonna miss this one again. Snicker...

pull ups with some incline situps for the abs?

#26
You could eat two cans of tuna fish and then have someone punch you in the stomach for 15 minutes - probably about the same level of nausea and pain.

...or if you must scale, just eat one can of fish.

I got a quick question, Pull-ups are palms facing towrd you. Right? This wod is gonna be a killer....Oh I cant wait!

Aww Pat :) The second picture is my favorite.
Coach B is awesome. I can't wait to go to his cert in May. Just a few hours with him and my snatch and clean improved big time. He makes things seem so simple.

Joshie looks brutal. Can't wait to give it my all.

Did tabata squats tonight after front squats. Didn't break 22. I think I could have done 23 the first 4 rounds but felt like I would have hit the wall. Why does 1 rep per round make it so much harder!?

I am a workout addict. I'll admitt it. I have a really hard time taking a days rest. And in saying that, crossfit is like porn for workout addicts. Does anyone else spend at least an hour a day looking at and studying the stuff on this site?

My girlfriend hates crossfit because I have to check the website all the time.

#28 Ricky Campos: It doesn't matter. Pull ups, Chin ups, mixed grip, whatever. Just get 'em done.

a substitute for the l hang pullups are strict pullups with your knees in your chest. If that is out of the question then do pullups where you kip your feet into an l an then use the momentum to pullup kinda like a kipping pullup. If you cant do that then just deadhang pullups will do. If that is too much id say goodluck with the one arm snatches!!

Anyone ever hit themself in the head with the dumbell on the one-arm snatch?...No? I'll let myself out.

Feeling great today from the back squats. I'm pumped, bring it on! But I'll be doing assisted pull ups again, darn it!

AllisonNYC, your interviews look great! You rock, girl!

Shiba Inu 42/f/5'3/120

been waiting for a hero workout.

Hi, my post has nothing to do with today's wod, but I'd like to know if any of you guys are using a heart rate monitor while working out? I've been thinking of buying Suunto T6, what do you use?

Amen to Brad on comment #30. If I still had a wife, she'd hate Crossfit, too.

Zero excuses.

My wife used to hate CrossFit...until she noticed the results.

So...I had a job interview today. I started to get really nervous about 30 minutes before it: sweaty palms, dry mouth, elevated pulse, light headed, etc. It was really getting to me and I was afraid that I would come off like a stammering moron. Then it happened. I realized that, for the first time in my life, I am comfortable with this feeling. I get it almost every day of the week. The cause? The impending feeling of doom that I get when I walk up the stairs to the YMCA weight room to do a Murph, Joshie, or pretty much any CrossFit workout. Then I felt like a million bucks. If I can clean and jerk 135# 30 times, I can sit in a panel interview and get grilled, easy.

I 3> CrossFit.

RIP Joshua.

I'm anxious for this one!

Has anyone been working on their L-sits? It burns the nostrils.

I'm with you Tenacious R, abs are definitely still sore and so are my quads and hip flexors. I'll definitely be getting up at 5 instead of 5:30 also.

Just did a super hard tabata back workout that i put together today......these L-pull ups are gonna be rough!

I knew Monday seemed to easy. I'll be doing 1 pood snatches with knee to chest pullups if I can.

sweet it's pat!

oh boy joshie came back waaaay too soon!

i think i may die, no joke, im making a a call to the ambulance just before i start, kinda excited though

Brad, my gal hates CF too, she wants to try Tabata on friday to see why i was crying and puking. I was doing the Hang clean when ever we had to do it las and i clipped my nose with the bar, it just graced the bottom but enough to scratch it to make it bleed a spec, it was not bad at all though.

#30 Brad
I feel you on the addiction. I spend over an hour a day looking at posts, reading articles, debating whether or not I dare try RX'D versions. At least its more rewarding than being addicted to porn.

When I'm on the computer at the time, I hit the refresh button at least a half a dozen times after 10 0'clock to find the next WOD. I might get that free thing someone posted where you can get the WOD sent to your cell phone. It was a couple days back in the comments.

I might make up Tabatha from the weekend tomorrow b/c this workout looks unbelievably impossible. I don't know if anyone can actually do it. Where's the workout demo when you need one for inspiration? If anyone knows where the video would be or if someone will film themselves doing it I would love to see this. Any takers...?

so i feel stupid asking this, but I have to know: how heavy is the average bar at an average gym? I've been thinking they're all 45#, except for the one or two that are super light.

Just a quick note to thank all those I visited with this past week, and I look forward to seeing everyone at The Black Box some day:

CrossFit Newport Beach: Brian, Melissa, and Michael-bridging the gap between LSD and CrossFit is important work, and for me running technique has always been a challenge. Thank you for a highly professional presentation on how we as CrossFit trainers can help multi-sport folk. Attend a Running and Endurence Cert as soon as you can, and tap into this market.

CrossFit San Diego: Thanks to Lisa & Eddie Lugo for the chance to workout at their space, and Rajesh Huntley for the sharp eye on my deadlift. Rag, what was that trick with the pull up bar called?

Mike's Gym: Coach, the hospitality your family showed us was seamless to the purpose of our visit. And fixing my lifts in an hour only wants to make me train harder. There is one message for those reading this: MEET THIS MAN.

The Pit: John Hackleman's The Pit was awesome! Glover Teixeira eats Grace for breakfast and teaches tikes the moves all in a days work. The workout he put us through was fun and brutal at once, and by the looks of it, Allison could probably take Glover before I could. Check it: www.thepit.tv Thanks John for a great day!

Santa Cruz: What can I say? This was a sweet first visit for me. It was great to see Annie, Rob, Eva, Danielle, and Hollis. Hollis, thank you for that great team workout. New digs look amazing!

CrossFit Games site: took a look at the games site in Aromas. It will be an impressive sight when 500 CrossFitters and their friends bring it in July. El Tiron was looking soggy and laughed at the mention of becoming a side event.

CrossFit One World: Freddy!!!!! You are the coolest! Jolie and Lara it was great to meet such strong and beautiful women. These guys take "friendly competition" seriously. In the words of the Governor: I'll be back!

CrossFit Oakland: Mike and Nicole’s house. It was nice to meet you both. Thanks for the shirt Nicole, they loved it in Vegas. Looking forward to working with you.

CrossFit San Francisco: Dark, Wet, Cold was what I first approached Friday night. Then there was light, and heat, and glorious movement. Twelve men and women working out together on a team comp in spite of the conditions. Kevin assured me that the sun comes out most of the year. So what is your definition of dedication?

Thanks for the taste of the other SanFran passion, Kathleen! (Food folks, food)

Affiliate Gathering, Las Vegas: It was great to hang with Keith, Josh and Court (away from those crazy New Yorkers;). Thank you Greg, Lauren, Nicole for bringing us together. It was good to see everyone and hear about the phenomenal growth of our community, and the exciting plans for the future. One take-away for me: First Visit Expeience-Train'em hard and leave them wondering how much better they could become (thanks Patty).

Again, contact me here about partnership opportunities for the 2008 CrossFit Games: mike@crossfitgames.com (website to follow)

And last but most certainly not least, a big thank you to my traveling buddies Brian, Allison, Sevan, and Carey. Breakfast just isn't the same now.

20/M/6'2"/187#

I knew it !

I had a feeling it would come and did it last week. Since I can't hold the L for that many repetitions, I subbed the L pull-ups with N pull ups, which still hurts too. Snatches were full squats of course.

==> a little under 34min.

Count 5 days of recovery after that : abs DESTROYED ! Felt as mentally challenging as a Linda, no joke !

RIP Joshie.

Oh crap - that hurt

CF Wup x3

Scaled WOD
15x3 L&R dumbell snatches - 10kg (20lb)- first time

Pullups 15x2 (tuck sit) / 10x2 (normal)/ 10x2 (negatives)

Punished myself for poor work ethic with 10x3 Abmat butterfly situps and 10x3 ring rows from just above the floor

#30 - Since discovering Crossfit I basically live on this site. Every morning is like Xmas for me.

It is fitting today to have a Hero WOD come up, as we have a memorial service this morning for another one of our friends that was killed last week in Afghanistan.

Last week at the GB club, I saw Josh's picture on the wall with his fallen 'brothers' and drank a toast to him and them all.

I'll have to sub jumping pullups and situps for the L-Pullups and my snatches will have to be with a lower weight too.

Rest in peace, Josh.

Kate

Howdy all... I regularly do the WOD from two days ago. I see nausea in my future.

To all the L-pull related questions, I too have a difficult time scaling them. I feel like - and perhaps this is the idea - that the L position makes it a heck of a lot harder to kip. I guess the solution is it throw some L-pullups in to my regular crossfit warm up for a while.

#30 Brad. I've am always on the CrossFit main site checking various things out. Part OCD and my attempt to be as prepared as I can before going to a cert. When I first started CrossFit my wife would ask me what I was doing on the computer because I was not snuggled up to her on the couch, I would look over and answer "looking at CrossFit porn", when checking out all the WOD and exercise wmv's. Thank God for me she gets it. ;-)

#38 How did the interview go? What kind of job?

24:44 vs. 26:38 using the same weight, 25# for DB squat snatches, and kipping pullups.

49m/5'10"/225
5 x 3 squat
225
315
385
405
455 (failed)

5min rope jumping + CFWUx1 (No PU's an shoulder press for dips)

WOD as rx'd: 31.07

Those L Pull ups really killed me. Snatches were relatively easy..

It's my third day doing crossfit and this one was a killer.
1st round: 10:20 (strait leg pullups and 25lb db)
2nd round: 16:17 (strait leg pullups and 20lb db)
3rd round: 17:18 (strait leg pullups and 20lb db)
total: 43:55 lots of room for improvement

24yo/m/86kg

First Joshie today, wow... I feel numb all over!
can't do more than about 4 L pullups so sub'd N pullups but otherwise as rx'd
time 32.26

33/M/200

as rx'd 31:00

25/5'9"/135

49:25 with 20 lb snatches

Right shoulder hurt after first round of L Pull-ups, so had to do singles the rest of the time. Snatches felt good.

27/6'6"/200

53:45 as Rx'd.

Help me out guys..

My father, who has coached me troughout my entire atheletic career, has been diagnosed with terminal cancer-help me come up with a WOD to honor not only a great dad, but a retired Marine(25 years) old war hero, husband, and much loved grandpa-I thought I'd call it Jimmy-Thanks

Semper Fi

Turned 40 yesterday....thanks for the present Coach.
35:54 for Joshie.

RIP BRO

m/39/5'6"/150

joshie:28:46

subbed 25# for snatch
l-pull ups as rx'd

killer workout. still shaking 1 hour later.

M:31:6'3":285lbs

Still can't do pullups so had to sub jumping pullups;

otherwise as Rx'd

29'41

The snatch's kill!

M/40/5'11"/190

29:10 (39#DB; barrel pull-ups)

F/37/5'6"/140

26:01 (first 12 with 15#DB, remainder with 10#DB; jump/jump-kipping pull-ups)

34:13 as rxd.

The snatches were absolutely horrible!
Been doing crossfit for over a year, and I think this is the first joshie I have done.

165/29/m/5.9

22:53 - 20# DB, L-sit pullups

DB started from dead stop from the floor; thighs parallel or lower. Depth became better the second and third rounds after I figured out full hip extension (a wow! moment) and pulled myself quickly under the DB. I rarely achieve hip extension when using a bar (one of the reasons my O-lifts and jumping ability is so wretched); this was a great learning workout. L-sit pullups done with legs parallel to floor and with my elbows as straight as possible. To make up for lack of full elbow extension ROM each rep was pulled to chest height.

I warmed up for this WOD with the overhead band extension exercise I learned at the Monkey Bar Gym this weekend. I think it helped me achieve explosive full hip extension.

30/M/190

friggin L Pullups

The snatches were not as bad as I thought they would be (never done them before).

I had to stop after last round of L arm snatches so I wouldn't be late for work.

Given that my time was 39:53.

john

26/6'8"/210

44:16 as rx'd

47/m/185

40:39 as rx,d except last round of L's were tucked

thanks Crossfit Toronto for some timely snatch instruction

30m 5'9" 200
40 lb DB snatches won't be that bad, and since I started doing L pull ups with my palms facing me I can do them a lot better, but 6 sets of 21 is going to kill my back.
Question I do L pull ups very strict, is there a way to kip them?

Run 1.3 mi
Joshie: 29:03 (Skipped last round of L Pull-Ups - gotta get to work)
Run 1.3 mi
Tough one.

What did Freddy say the other day? "It's only three rounds ..."

I knew I was goign to get punnished for adding weighted pull-ups to my squat workout yesterday. Live and learn.

Aaron

M/35/6'/185
Long time lurker first time poster. I'm usually a day late and at least a dollar short. I get about 2-3 WOD's a week due to work schedule and DOMS. I don't know how some of you do the WOD 6 days a week.
Yesterday's back squat workout. I can only squat my bodyweight and can DL double my body weight. My quads need a lot of work.

135 x 8
165 x 3
165 x 3
165 x 3
165+15 x 3
The +15 is chain weight. When I squat or bench I use the chain to help with strength gains. I've found that it works great.

I'm a little afraid of Joshie. I do about 12 pullups at a time with ironmind.com's eagle claws but have not tried L or even N pullups. I'm not sure about the DB snatch but will give it a try. The three rounds I thought was a typo. Serious scaling will be required.

I hope to visit my first crossfit gym next month in Colorado Springs and hopefully get some good instruction I can bring back to my garage gym.

I know my post sounds like an old fashion telegraph but I'm trying to avoid boring people with a dissertation about how much I enjoy crossfit.

32/m/185/6'

WOD as rx'd

30:00 min

last round of L pulls after DS/LA were knee tucks

most PU were N-PU
total time 35:55

hey all. need some advice. injured hip a few weeks back. been through pt and feeling about 80 percent, good enough to get back into things. my question is simple. should i pick up where i left off (able to complete most wod's but by no means setting records) or should i ease back into it at 50/60/60 percent? thanks for any help. have a great day

40:16 w 35# dumbell, deep as I could on the cleans, rough form on L-pulls

I remember this as a long "chipper"

19:22

-only had 30# DB... or 1.5 pood KB, I wasn't feeling adventurous so I went with the 30# DB.

greg's warm up

wod as rex'd 27.40

9 minutes faster then last time..

:D

That sucked real bad. Scaled to 35#db b/c I don't have a 40. I thougth about doing 44# Kettlebell snatches, but I figured the dumbbell would be more challenging with the squat. The snatches all went pretty quickly and broken like 9/5/4/3 at the worst.

First round was pretty much Rx'd otherwise.

2nd and 3rd rounds subbed 21 Kipping Pullups and 15 Knees to Elbows instead of the L Pullups.

Frustrating day b/c my hands felt like they were about to tear after the first round. I can't seem to get my bar and chalk to a comfortable grip without being too slimy or too sticky.

My timer person thought I was done after the last snatch set and stopped the clock, but started again after about a minute. Grr (just kidding, I know it was an accident!)

Time ~36:30.

Last time I did 23:20 BUT I did 25# dumbbell and then subbed 15 abmat situps instead of K2Es.

What is the difference b/w a squat snatch and a power snatch?

Thank you.

To Joshie for giving everything. RIP

To Coach for reminding us and giving us a chance to do something/give a part of ourselves.

To all the men and women who are brave enough to risk their lives for our freedom.

To all of my fellow Crossfitters for your community, advice, and competition.

Do at least these 2 things today:

Give everything you've got for our heroes!

Vote! Our brothers and sisters, sons and daughters, and, for some, mothers and fathers are fighting for our rights. At the very least use them!

Not so good--substitutions and incomplete:

Two rounds of:

21 hang power clean (55)
21 overhead squat (25)
21 assisted pull ups (130)
21 hang power clean (55)
21 overhead squat (25)
21 assisted pull ups (140)

Still took me about 38:00.

Yikes.

30-M-175-6'

Scaled Down! (I learned my lesson last time after doing ONE round as Rx'd in 23:30)

21 of each 3x
Full Squat DB Snatch (Right) - 20 lbs.
21 Tuck Pull-Ups
Full Squat DB Snatch (Left) - 20 lbs.
21 Tuck Pull-Ups

Scaled the 3rd round Pull-Ups to jumping :(
33:30

haha 3 rounds, funny.....right? And by L pull-ups you mean lower case "l" pull-ups? and by 21 you mean....ahh hell, I will bring the bucket.

Under 30 is my goal

#30 Brad

Same here BUT I'm the WIFE addicted to Xfit.

Let's see how I'm going to look with that 20#DB Squat Snatches at the globo today.

CF Houston, here I come - Carlos, see you on Thursday. Dude, can't wait even if you're 27 miles away. Your newly installed pull up bars need some breaking in.

#85 - Look up under Demo - Dumbell snatch

used 30lb kettlebell as i don't have dumbells.
and had to resort to regular pullups after only a hand full of Ls. did 100 sit-ups to at least get the abs working some. time was around 35 minutes. my stop watch wasn't on. i must've hit the start button twice. it started then ran for .12 seconds. hopefully i'll do better next time joshie comes around.

24/m/225/5.11

Back Squat
250x3
275x3
295x3
315x3
340x3

"Joshie"
18:31
with kipping/jumping pull ups. L sits following the workout. The snatches worked my core more than expected.

M/22/6'1"/185

As RX'd: 17:42
The hardest part.... holding on to the sweaty pullup bar. Oh yea, and just doing the L-Pullups and umm, those snatches, pretty hard too.

Peace out home skillits, this is a good one

ouch, 10 minutes slower than last time.

However, last time I think I did power snatches by mistake so that could be the reason.

45:39

Amy 37/63"/123

Joshie, very scaled
3 rounds
DB snatch, 21 reps, right arm, first set 20#, rest 15#
21 kipping pull ups
DB snatch, 21 reps, left arm, first set 20#, rest 15#
21 kipping pull ups
all rounds broken, a lot!
29:08

When I took the tape off my left hand and wrist, I could tell my forearm was swollen. A little elevation, some ice, ibu, and plenty of water and I hope I'll be good to go. I was in the hospital for 2-1/2 days in August with rhabdo. I'm in much, much better shape now, so I'm crossing my fingers!

As Rx'd....with a little help.

Dumbell snatches as rx'd to full squat
L-pullups were kipping L's with toes pivoting on the floor.

30:29

On a funny side note, some guy came up to me in the gym (picture Biggest Loser contestant) and says: "I don't know what the point of that is, but it looks like you're killing yourself!"

Good times.....good times.....

Check out this weekend's Cert Demo Girl at:

www.jupiter.sonzexercise.com

and

http://www.miamidolphins.com/newsite/cheerleaders/cheerleaders_scrapbook.asp?cheer_id=102

24/f/5'6"/147

25 lb DB snatches, jumping L-pullups

Time: 40:20

M/27/197/6'4"

CF Warm-Up

2 Rounds of:

Left-handed 15# Dumbbell snatch at 15 reps.
Pull-ups w/black assistor band at 15 reps.
K2E at 10 reps - modified version (legs tucked).
Right-handed 15# Dumbbell snatch at 15 reps.
Pull-ups w/black assistor band at 15 reps.
K2E at 10 reps - modified version (legs tucked).

This was a tough work-out. There was no way I could have done 3 rounds this morning.

My second day of cross fit.

this sucked. i haven't pushed myself this hard since high school wrestling practice.

all three rounds as Rx'd. Although, the form on the L pull ups became less than desireable, despite the 21 coming in about four sets of 4-6. Depth on squat of snatch less than desireable as well. At least I didn't quit or do fewer.
time at end of...
1st round 10:11
2nd round 23:24
3rd round (total) 38:46

hopefully tomorow's WOD looks like this:

2-2-2 pushups

#36 MrMan:

Buy a bucket! The best HR monitor is Pukie.

Crossfit workouts are done at HIGH intensity and (in Metcon anyway) this intensity is measured by power output i.e. for time or for reps.
It is not measured by arbitrary physiologic variables like Heart Rate, VO2 Max, (or even vomiting) etc. Even long primarily aerobic work like 10Ks are done HARD.

ricky compos
pull ups are palms faceing forward
chin ups are palms faceing towards you
that's how I learned them 60yrs ago.
father time.

20# db snatch, jumping pull-ups
32.34

12 seconds slower than last time; however; last time I did more of a kettlebell swing instead of full squat snatches so I'm feeling pretty good about it. That was very ouchie.

41yo/f/158#
Joshie mod 14:50 pure sweatiness
20# db snatches
Sat on lat pulldown seat facing away from weight stack with legs extended in L sit with 62.5# for L pullups
How in the world do I build for L pullups when I'm still working on weaning from lightest band for regular pullups?
Spin 34min 14.2 miles

"Joshie"

29:50

Tribute to a fallen warrior
A little exercise is a small expression of gratitude for such a sacrifice.

R.I.P.

30/m/190

21:09

Regular pulls instead of Ls. Still sucked...bad.

Legs are still sore from yesterday, so today's 1-arm snatch just feels like a million dollars. Regular pullups instead of Ls. Not quite that good yet, but major improvement in pullups from last time. Cannot wait to feel this tomorrow and push through the next workout. Always a challenge, always worth it.

Boo: 26:09
Beck: 25:28

SWEET

That took just short of eternity.

"Umm, waiter, I'll have the 800mg Motrin and a water. Thanks"

Joshie
41:07
Did the first two rounds with 40 lbs then went to 30 lbs because my form was suffering really bad. L pull ups as best I could pritty sloppy though.

23/m/145

Just graduated West Point last year and thought I was in good shape. I've been running about 4 days a week and lifting hard 5 days a week with a ruck run here and there. I started doing cross fit about a week ago and I'm realizing now I've still got a long way to go. Today definitely sucked.

38:50 with 35 lb DBs. My L pulls were looking pretty sloppy towards the end.

34/M/77kg

As Rx'd:

30:45

As Rx'd. I was down to sets of three L-pull-ups towards the end and I almost lost count a couple of times. It's amazing though, how if you just keep going the workout flies by... sort of.

41:22

Major props to everyone who finished this, especially some of you who nailed it in less than 20 minutes.

28yo, 5'11", 171lbs

Time: 42:35

Snatches were with a 42.5lb dumbbell. I consider the snatches the fun part of this workout, while the L-pullups are the chore. Can't believe I managed all 3 rounds of them. They weren't strict; mostly done with legs swinging up to parallel each rep, providing some sort of kip to the motion.

Longest WoD I've done in a long time.

M/52/184

Holy crap that was hard! First time doing one armed snatches so for safety and form subbed 30lb.
18:21
Was down to doing one L-chin at a time by last round.

Did anyone else notice that Coach B looks EXACTLY the same in all 3 pictures today? :)

m / 24 / 5'10 / 165

22:30

on the 1st round i used a 45 lbs, switched to 40 lbs on the 2nd and 3rd (forearms weren't going to take it)

L-pullups were a bit pitiful after the first couple sets.

WU .5 mi. walk on treadmill
WOD
25# db snatch rd1
22.5# db snatch rd2
17.5 db snatch rd3
35:20

Had to use the crappy little gym where I live. Completed 4 rounds as follows:

15 Pull-ups
15 Dips
15 Swiss ball crunches ( w/ 25 lb plate)

~16 minutes no clock but someone was walking on treadmill

Very tough. I'm not up to the L pull-ups yet, so I subbed in assisted pull-ups and leg raises (21 ea). I did the complete sets of snatches, although about 7 at a time. It definitely took my left arm some time to figure out where to best hold the weight. I'm lovin' this stuff, though.

52:03 w/ subbed pull-ups/leg raises

28yom/6'4"/215#

Major subs and revisions, but I think I still hit the spirit of it.

115# split snatch x10 (wanted to do squat snatch, turns out I still suck too much.)
5 L-pull ups
15 kippy pullups
6 rounds

45 minutes, the snatches taking up most of the time by a long shot.

31/f/159/68"

i hate the first 2 weeks of the semester. i have to set up my fitness class, do orientation, testing, add/drops, so i can't workout at my normal time. just a couple days a week for me. plus, i am teaching some newbies crossfit. i was kinda drooling last week watching all the heavy squats and doing only met cons, so i made up my back squats today.

6x3 back squats

CFWUx2 -- sets of 5 real pullups + 1x10 air squats, 1x10 oly bar squats

95-115-135-135-145-145

some were ugly, some weren't low enough. my form is always my main concern with squats. i used my 3 minute breaks to work on visualizing my form. believe it or not, i felt better, stronger and more confident as the weight went up. its still not perfect, but its improving.

i really wanted to try to go for a PR, but i decided to concentrate on my form. my back feels good and my legs are tired. guess it was a good choice. hopefully, i'll get back to being able to read all the posts next week!

ck

23 - m - 175 - 71"

today, Alex wanted to do a half-intensity "Cindy" (10 minutes instead of 20). I took it a step further and mashed up "Mary" and "Cindy"...

"MINDY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
15 Squats

completed 7 sets in 10 minutes.

pretty weak but I'm taking it easy this week until Thursday. I'll be doing a lifting competition against a guy I work with in GiTMO. He's another typical meat head that calls CrossFit gay. We aggreed to do three lifts, one of his choice, one of mine, and one we both don't do. He chose bench press, because everybody knows you're not a real man if you can't out bench everybody. I chose deadlift. He's real cocky and thinks he can beat me at anything I throw at him. and we agreed to do leg press for the third exercise. He doesn't workout his legs at all and i don't use that gay machine. He knows i do a lot of squats but he's not worried. Idiot. So I'll be representing us CrossFit pussies on Thursday...

Does it mean anything if I keep my cellphone close, on the floor next to me, in case I collapse and can't reach it on the counter during this workout? I did a lot of scaling, I'm new, weight in half and jumping pullups.

Joshie mod'd: 35lb DB

33:56

Hi AllsionNYC,
You know better than the rest of us, any oly lift is fast...real fast, the frames are probably within the same second. I was trying to teach my friend how to dumbbell clean the other day and he just couldn't tell how he was doing it wrong compared to my demonstration. I even showed him what he was doing then showed him what to do....he couldn't see it. Coach B's eyes must be like a hawk.

Oh because my friend couldn't learn the cleans I made him do a 1/4 size G.I.Jane.....I'm an evil, evil man....but to be fair I did the same thing except with MU's instead of PU.

Much love,
George

#124, NOTW: Let us know how it goes with your meat head friend. I'm interested to see how you each do.

LOL @ #27. I almost spit my lunch out on my keyboard.

Brutal.

cfwu x3

20# snatches
First 10 L's of each round were fine, rest were more like kipping N's - blah!

32:44

27/M/70"/183

CFWU 3x15 minus the PU figured 126 would be enough.

WOD rx'd in 38.27. L shapes looking pretty sorry at the end, had to do them 2 at a time to keep some kind of form.

new to crossfit...second day in. Husband talked me into it. Obviously scaling down since I haven't worked out-ever! Can't do pull-ups ( no bar, weak arms, lots of excuses). What can I substitute? Also, will be using kettlebell instead of dumbell.

26/m/6'2"/210

cfwu x 3
WOD as Rx'ed 51:55
had to break the pullups into sets of 7/7/7

not bad for a heavy weight, right?

only had time for a 2/3 joshie this morning. 14 of everything. last full one was 23:32 i think.

17:35

40/m/160
form may not have been the greatest, but the effort was there.
24:40
now I just need to stay awake

1.Round - (24kg kettlebell for snatches / l-pullups)
2.Round - (20kg KB / l-pullups)
3.Round - (20kg KB / kipping-pullups)

Time: 28:35

Great workout...L-pullup's are killers...

m/26/196

21:20

Used 24 kg kettle bell instead of a dumbbell because of a shoulder issue. I need to work the snatch on the left arm a little more. Good workout.

did "Josh" today

with 155# OHS, otherwise as rx'd 9:20

M/48/152

"Joshie" with injury subs, 3 rounds

21 snatch balance, 30# bar
21 L-PU
22 one-arm DB OHS, 20# (11R, 11R)
21 KTE

25:29

My thoughts on this "Hero WOD" are posted last time.

Happy Mardi Gras everyone. I've been doing the routines, just not blogging. My days are filled with interviewing for a job, taking care of my wife (in her first trimester....morning sickness all day), and taking care of my daughter who has strep throat.

I've been keeping up with the routines, yesterday's squat numbers:
3x135 3x225 3x315 3x365 3x405

Also, I have been giving a presentation around our city on the similarity between the CrossFit model of fit and a successful business model. I call it CrossBiz. You can view it on Youtube.

Lastly, I've been posting some routines as well. I'll be putting up Joshie soon.

Happy Mardi Gras!!

Paul

32/F/5'10"/154#

30# dumbbell/full squat snatches/kipping L-pulls
35:39 PR
(Last time 45:11; almost a 10-minute improvement!)

46/m/160

Subbed 30 lbs dumbells (first time w/ exercise)

Otherwise as Rx'd

21:59

33/m/5'6"/157#

on middle round did 14 P/ups and 14 leg lifts when exhausted to finish out L p/ups
2nd wind on 3rd round
scaled to 35#db by dividing CF total(755) by 875

First time with dumbell snatches.
Short on time. Only did 2 rounds.

28:12

m/35/160/509

For Josh with much gratitude for the ultimate sacrifice; rest in peace.

As Rx'ed - 34:09 min., which is a new PR.

Brutal, just brutal.

26/m/6-4/215

26:30

Did regular pull ups. Got dirty looks in the gym for hogging the pull up bar.

oh yeah, time 34:40 last was 48 something on 22 Dec, started CF 18 Dec 07

#64
Jodi, I would suggest that brutal workout from last week (Jan 31), that is a hero workout with no name as of yet.
Jimmy
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

M/208/6'1
First Joshie, about 2 months of CF-ing so far.
30# DB snatches felt great. Only did 10 L-sit PU, up to the chest, these were incredibly brutal.
Time 24:36

CFWU x3 (1/2PU's)

WOD
:30::08

L-PU's were full range of motion. Snatches were better then I thought they would be. Even my Left handed ones. lol..

Whooped!

Get some, Go again!

32/F/140

Joshie 26:19
sub 20lb DB snatch, jumping pull-ups

Is there a good subsitution for L pull ups. I am just getting into this deal and I can only do 5 pull ups without the assistance of a machine to decrease the pounds. I want to do these cause I know it works the abs at the same time but I really just can't do it. Is there a good substitution?

The thing that limts me right now in snatching (and overhead squats) is shoulder flexibility. If I can't do these well today-anybody have a sub exercise that would be similar in conditioning properties? I was thinking thrusters.

42yom / 149

30:55 as rx'd

This is an 8:42 improvement over the first time this WOD came up. I had just as many breaks but really made an effort to keep the breaks short. 3-5 deep breaths and back at it. All snatches full squat and return weight to ground each rep. L's held up well throughout although broken into small sets.

Met another CF'er (Marty) and helped him with his dumbbell snatch a bit. Great job Marty way to stick it out.

Post - lay on the ground and fight passing out

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm SUB 25 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 25 pound
21 L Pull-ups

26:09
------------------------------------------------
Compare to 071223

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm SUB 15 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 15 pound
21 L Pull-ups

22:21

Broomstick OHS and shoulder passthroughs for WU

"Joshie"
Subbed 30#DB
Times on wall clock
Round 1: 15:00
Round 2: 13:00
Round 3: 9:00
Total Time: 40 min w/rest

L pullups quickly degenerated into jumping L pulls which then quickly degenerated into jumping N pulls.
Snatches broken into sets of 11/10
Pulls broken into sets of 7/7/7
Should have used the 40#DB

RIP Joshie

AlisonNYC, I feel for you! I've been sick since Sunday, 1/27 and missed working out every day that I was sick! Today was my first day back -- I hope you're not down so long.

Did a modified Joshie at home -- 15 lb. dumbell snatches and 21 push ups between them, 2 rounds. Tried to keep from coughing my lungs up, and succeeded. Hoping to do a full workout tomorrow!

Allison

I def. feel your pain.

Historically, I have been guilty of overtraining. It always catches up with you. When I woke up today, I knew I was ill.
Work- no prob Bob!
School- roll with it!

But this thing! This program WILL beat you down, even when you feel well.
Easy to forget.
So, I made a triple espresso and put in the numbers, but dialed down the intensity ALOT.

I only made it through 2 rounds, but mentally I feel in control...which of course is an illusion. This cold is waiting for the endorphins to die down, and then I will be punished.

I give you props for taking the MD's advice. Jump in too soon and relapse is imminent. Particularly if you have any medical hx of URI or COPD. Antibiotics and inhaler = phase one.
Phase two (if you stray) involves prednisone- never without its side effects.

Seems like a small trade for your Tour De Force last week. Keep rockin' and good luck.

FMLS

33/M/225

44:55

I did the first set of L pull ups, poorly. After that I switched to Pull ups.

14 minutes faster than the first time with 10 more L Pull ups and this time I completed all the reps, (I failed on the last set of Pull ups in December).

I am so pumped with the improvement!

Peace,
CD

Yowza.

I did 20# snatch, and by the end I was really starting to understand the form. My LSPUs were pretty ugly, but I didn't do any jumping pullups.

23:42

27/m/5'10"/153

20:20 but scaled to...

3 rounds of:
10 17.5 lb DB power snatches (right arm)
10 LV-pullups
10 17.5 lb DB power snatches (left arm)
10 LV-pullups

LV is somewhere between a good L-pullup (the first few reps of each set) and a V-pullups (poor man's L). All pull-ups with suppinated grip. First time with DB snatches and was satisfied with form.

27/M/5'10"/173

as RX'd

50:03

L-PU's got pretty bad toward the end

Last time this one brutalized my hands.
This time I scaled it and mixed in some skills since I am not up to this Hero yet.

10m30s 35pulls 70 1pood kb snatch with each arm.

Took a breather then did 3/4bw deadlift 25reps 25 1pood kb swings each arm, not timed.
Hands hurt tomorrow is rest day.

30:34
sub'd reg pull-ups

37/m/165

subbed
2 rounds for time of:
30# db psn, 21 reps, right arm
21 bent knee pull-ups
30# db psn, 21 reps, left arm
21 knees to elbows
25:23

#124, NOTW

I hope you make that guy cry on Thursday. I can't stand people who say the kool-aid tastes bad, but they won't even take a sip. I have a guy I work with, I told him i sometimes finish my workout in under 10 minutes, and he thinks it's a gimmick. He keeps saying, "10 minutes ain't enough for me, I need more". If he only knew...but I'm gonna get him to come with me one day, and we'll see what's really up....anyway, looking forward to your thursday (or Friday) post.

J-seal

#124, NOTW

I hope you make that guy cry on Thursday. I can't stand people who say the kool-aid tastes bad, but they won't even take a sip. I have a guy I work with, I told him i sometimes finish my workout in under 10 minutes, and he thinks it's a gimmick. He keeps saying, "10 minutes ain't enough for me, I need more". If he only knew...but I'm gonna get him to come with me one day, and we'll see what's really up....anyway, looking forward to your Thursday (or Friday) post.

j-seal

Mark
37:49. 34 lb dumbell. L's with chinning grip.

34/M/168#/6'0"

Light CFWU x1

WOD: Joshie as Rx'd

46:15

L-pullups were good form, but was down to mostly singles by the final round. I missed this one over the holidays, so was my first time.
I really started to appreciate the intelligence behind a workout like this with the demands on the torso from the one armed snatch. All coach Burgener's talk about exploding the weight upward and pulling yourself under the bar becomes a lot easier to put into practice when your legs are the only part of your body with anything left to give.

CrossFit: putting the "mental" back in "mental derangement".

#68 Jodi - I second what #148 jumanji recommended. That wod was brutal and a fitting tribute to any man or woman. I am sorry to hear about your circumstance.

have to correct my earlier comment. last full joshie was 33:43. not 23:32. i checked. wish i'd had more time this morning. had a pretty good pace going.

I made up Tatha Something Else today. 126 L-pullups weren't happening. It was my first time for Tabatha and my score was as follows:
Pull-ups 10 10 7 5 3 5 3 4
Push-Ups 16 13 9 5 7 6 6 5
GHD sit-ups 10 9 9 8 7 8 7 8
Squats 15 14 15 15 14 13 13 14
My grand total was 293.

Not bad for my first time about two months into crossfitting.

M/28/190lb

"Joshie" with normal pullups instead of L-pullups.
Otherwise as rx'd.

Time 18:39. (PR)

- OlliS

ouch

I suck at L-pulls

36:52

35# kb (no dbs at home)
L pulls 15+6 kippers, 12+9 kippers, 9+12 kippers

#64 Jodi - I second what #148 jumanji recommended. That wod was brutal and a very worthwhile tribute to any man or woman. I am sorry to hear about your situation.

Jt as rx 16:52, nose to floor hspu, full ext thruout

when i read it the first time i did not realize it was three rounds.....once i did i began to cry. It looks it is going to be an early night for me

George W: haha good point!

Shiba Inu: Thanks! Don't say darm it about doing assisted pull-ups. Lots of CrossFitters started doing the same thing including me. It can be frustrating but you'll be a kipping machine before you know it. Just keep doing what you're doing girl! Keep us posted with your pull-up progress. I'm rooting for you :)

SO .. I was complaining my whole trip about feeling sick and I was coughing like crazy and using my inhailer every hour. Everyone kept telling me I was fine and to suck it up. WELL I'm sick! I just got back from the doctor and I have bronchitis. WFT? I guess crossing my fingers doesn't cure sickness. Now I'm not allowed to workout for 2 or 3 days and I have to take medicine :(

I'm going to be a good girl and listen to the doctor. Before talking to Eva about overtraining and listening to my body I probably would have ignored the doctor. This is part of me trying to strat training smart and taking care of myself...even if I don't like it.

I'm going to go cough and cry now.

m/20/190/5' 9"

subbed tucked pull ups for L's, 40# dumbell as rx'd

33:10.

Did the snatches 8-7-6 per round, pull ups had to do 4 at a time. Nowhere near doing this as rx'd with L's, those things are killer.

4000m row 15:28

2 Rounds of
40# DB Snatch 21 reps R
21 pull-ups on gravitron
40# DB Snatch 21 reps L
21 pull-ups on gravitron

Trying to increase the number of continuous pull-ups I can do. Since starting XFit I have found I can do lots of 5-6 rep sets but struggled with anything much past 10

29yo/M/6'4"/206#
Last time 43:36(Hang Power Snatches w/45#)
Finally, the groin is healthy and the hip is about 65%!
As Rx 39:52

M 39 171

as rx'd: 26.04

6 minutes faster than last time + better form on the Lpulls.

Tabata Something Terrible yesterday. I love the workout; the terrible were the results yesterday! I got interrupted several times, squats were slow, and it was a bit disappointing.

Last night we had a 3 mile motivational run with the Young Marines (I am the physical training officer), all in cadence. They all did a super job and had great spirit.

Today-
BS rep of 3: 135-145-155-160-165

Was day 4 of working out. Will need to take a rest day tomorrow as I am pretty tired.
Erin

stretch and exercises

4 X 400m on treadmill ran @ 12mph and walked 3.5mph

"Joshie"

one 60lb dumbell at fire station

so 60lb swings and L-pu three rounds

Then 150 crunches

as fast as I could 17 to 18 min

wow first day of CF and what a day to start

20/120/5'7/male

very scaled
First round 20# snatch Lups to failure
Second round 15# snatch lups to failure
third round 10# snatch lups to failure

my failure on pullups is usually 10

45mins. im gonna hurt tommorrow!

as rx'd-29:27, my goal was to beat 30 mins.
All L-pull ups done with legs straight up & down, no dropping off the bar until full arm extension. Grip was supinated.
Full squat on snatches, althought tight right hip made full squat more difficult when left arm was snatching.
Long, tough wod.

Tough, tough, tough. still getting used to these workouts. body aching, but trying to push through. Had to scale big time...

Jumping pullups
10 Lb Snatch. Attempted 20 Lb to start

1st set 11 min
2nd set 9 min
3rd set 10 min

Total time with rest in each set

1st set 15 min
2nd set 13 min
3rd set 14 min

Cannot wait for the day I can do complete workout without Scale.

30# snatches
pullups were broken and a combination of L-PU's, pullups, and a few jumping pullups, but got em all

about 24 minutes

51/M/160

Did half Joshie to save my energy for a workout later today. Jumped up 5 lbs. to 35 lb. db, and got closer to full squat snatches this time. Last time 31:41.

14:49

Great numbers Stick, but it is better to post your numbers on the day of the WOD, so the next time it comes up it will be easier to compare your times/weights, etc.

22:06
did 21 pullups & 21 L-sits in place of L-pullups last time was 31:18. Improvement of 9:12

3 stes barbell side lunges 25lbs
3 sets low pulley swiss ball crunches 70lbs

1 hour shoveling snow in Crossfit Outdoors Minnesota

M/35 yrs/150 lbs

Joshie 36:10
40 lb DB squat snatches throughout
1st rd L-pull-ups
2nd rd pull-ups
3rd rd kipping pull-ups

I'm not sure I really did Joshie full justice today. My nutrition has been sub-optimal for the past couple days (damn Super Bowl) and I was tire going into the gym. With that said, I pushed myself to the edge.

Did it for the first time in 10:20 with not strict form in the last Pullups

29/M/175

Day behind. Going for another 5 on. Therefore:

205
225
255
275
280

Hoping for "Joshie" tomorrow, sub 30.
Kate, thanks for the support last week. You're right, the weekend rest was needed as well as a nice reward.

You guys are all monsters. I only got through 2 rounds as Rx'd before I had to call it. I literally had nothing left in the tank after two rounds. Time for two rounds was 26:54. L pullups killed me but I did em, thats why my time was so slow. Congrats to all of you that killed this WOD today; it ate my lunch, and then gave me a wedgie.

M/45/157
30 pound DB Snatch, 21 reps
21 L Pullups
3 rounds
22:18

Ugh(:
45 minutes
L Pullups were slow and a bit sloppy but wanted to complete. Snatches, gotta get faster!
cooled down with a bit of rope.

Jumanji-thanks for the idea-that sounds like one he would like-he persona;;y likes to scream at while I do Murph...

20f/169lb

WOD 48min
20lb. DB
jumping L-pullups

my excuse for the day for such a slow time is that I worked on my form for the DB snatches.lol.I have never done them before.. they are the devil. they still sucked but I guess practice makes perfect..

Thanks for the help Mr.Lane

Finished Joshie

Ugh.... Man I guess I'm having a bad day, but I couldn't finish this WOD. By the second round, it was all I could do to keep pukie at bay. Can't even worry about time, I just want to be able to finish.

I think they did this because it is fat Tuesday and I already ate a Crispy Cream donut.

Anyone shed some lite as to how you find out about the person the wod's are named after?

31 min-ish as rx'd. I may have invented the kipping L-Pull today.

Rob C.
Nice work beating 30 min on this one is huge.

Mike

Did yesterday's first
225-255-275-275-295
Then went right into Joshie
Snatches as Rx'd
Pullups broken and combo of L, Knees up, Regular and Jumping
27 minutes

Noooooo!
I was going to sign up for the Level 1 Cert in May.. Sold out already... I'll never get down to San Diego. You guys coming up to Seattle for a Level 1 Cert anytime soon. Thanks.
Love the Burn.

32 yo/m/230/6"0

did two modified sets in 25:10

first set - form was horrible on snatches, i keep falling forward with the weight, only used 25#. pull ups were L's in first set, knees up in second set.

second set - did more of a power snatch, pull ups were kipping.

really need a coach for this one, i can't seem to get the form down on the snatches.

Ouch.

Wanted to work on muscleups today so I decided I was gonna do a few MUs on the rings each round in place of the pullups (hey, it's MY scaling - I'll decide how I'm gonna do it :) That lasted two whole rounds before I got to complete failure on the MUs and fell back on a more traditionally scaled version of 'Joshie'

3 MUs
21 DB snatches (left)
3 MUs (plus a couple of failures)
21 DB snatches (right)
4 attempts at MUs, getting further away from success each time
12 pullups (neutral grip, kipping)
21 DB snatches (left)
12 pullups (neutral grip, kipping)
21 DB snatches (right)
12 pullups (neutral grip, kipping)
21 DB snatches (left)
12 pullups (neutral grip, kipping)
21 DB snatches (right)
Ummm...I'm calling it 43:47. I neglected to start my stopwatch until I was done with the first muscleups, so I added 3 minutes to my "timed" time of 40:47.

Mommy...

29yo/m/158/68.5"

Joshie as Rx
25:09

I just got back from voting and when it came down to it I could decide who to vote for. Sooo.... I put Coach B as a write in vote.

34m5'10"201#

2 rounds only. 35# DB. Focused on form, took it slow, paced for 3 rounds but decided to stop at 2. Left shoulder is hurting. LPUs very strong. 26:49

24f5'6"110#

21-15-9. 10# weight plate subbed for dumbbell. Subbed jumping pull-ups and knees-to-chest on rings. 27:30

19 / F / 5'7" / 142

There's no way I can do Joshie - so I did a different workout -
3 rounds for time:
21 KB Snatch (20 lb KB) - Right arm
20 push ups
20 sit ups
21 KB Snatch Left arm
20 push ups
20 sit ups
Time - 12:25

quote from noon meal today "today is Super Tuesday. Today is Fat Tuesday. Today is Super Fat Tuesday. Go for a run. Brigade, Seats."

25/m/223lbs

34:40 as described. first time doing wod.

Don't know if I have this one in me right now. At school today we did snatch 4 sets of 10 and then did
20 min of
10 2kg medicine ball chest pass
10 burpees
10 pushups
50 jumprope

Maybe later tonight if I recover enough...

Jodi (F/29/105)
500m row - 2.14.6
Mobility Drills

3 rounds of:
21 OHS, 45 pounds
21 Chinups

Time: 8:54

22/m/170

subbed kipping pull-ups for L pull-ups. Otherwise as rx'd

18:43

Subbed with 15k dumbbell and brought knees up to parallel with ground and held as sub for Lpullups.

Time 34:28 mins

Almost 3 minutes slower than last time Joshie came round, I have picked up some cycling during the week where I'll ride 35ks to work after doing the WOD. I think it might be affecting my legs abit.

Still, as they say over here in Australia, I should take a can of "Tuffin Up" and just get on with it!

Enjoy you day everyone and RIP hero.

M/36/5'11/177

rx'd

36:41

Had a lot of looks from the meatheads today while doing my L-pullups. One of the bigger meatheads in the Globo Gym I go to actually came over during my set (during a rest) and attempted about 5 L-pullups with his legs hanging at a 45 degree angle. He came over a second time and did the same thing with his same crappy form.

I just had to laugh today. I felt so good to see someone twice my size struggle with ten L-pullups with horrible form. Then to know I did over one hundred. Of course he didn't ask me about the workout, but he did get out of my way and go back to doing his bicep curls.

Crossfit is the best thing out there. Nothing else comes close. I am just glad I found it when I did.

21:17

cut the weight and subbed jumping pull-ups

31/M/6'0/189

First time at "Joshie" and DB Snatch so scaled the workout considerably. 3 rounds of:
15xDB Snatch Right 20#
10 L-Pullups
15xDB Snatch Left 20#
10 L-Pullups
kept the intensity up pretty good throughout. The depth of my squats were significantly better on the last two sets after I figured out how to counterbalance with my opposite arm and keep my feet/knee from rolling inward. First set was actual L-Pullups, last two were regular kipping pullups.
12:31
At the end I experienced a new sensation - I wanted and needed to puke, but my body was too tired to exert the force required to do it.
Worked ring L-sits afterward to make up for the scaling.

Age 35

BW 147#

29:32

Kipped into L's on Pull-ups
Snatch's were a mix of squat/power cleans depending on form

27:29
not even close to rxing this one.
25# for shoulder press
i cant even do many L pullups, i ended up doing normal ones. I just came off a cold, i am feeling kind of weak. I would say i legitly completed about half the pull ups, then the rest were done jumping style.

Joshie

56 minutes

This was one of those workouts when all my weaknesses were exposed in the one workout.

WU: cfwux2 w/50 rope skips each round added and some MU practice

WOD: 29:27 - subs pullups and leg raises for L PU and lighter DB for snatches.

I only have a 50lb db and it was too much to do any sort of good form, so I subbed down to a 20. Proper form > higher weight IMO. Still a crushing workout. I am smoked!

RIP SSG W.

42/f/5'6

Joshie
round 1
21 db snatch 15 lbs
21 jumping L pull ups
21 db snatch left
21 jumping pull ps 10:15
round 2
21 db snatch right
15 lpu
21 db snatch left
15 lpu
round 3
21 db snatch left
11 lpu
21 db snatch right
11 lpu

27:38

really need to practice to squat deep with one arm db snatch

2nd round I did most of the pull ups kipping
otherwise as rx'd 43:35

Lower back was hurting a little bit today. I didn't want to do the L-pullups so subbed strict PUs for all 3 rounds.

24:56 (-4:45)

Joshie as rx'd:

26:53

The snatches were really good I thought. But my L-pullups are still sloppy. I still can't bring my self to coming down to full lockout at the bottom of the pullup.

Great workout,i used 30's and i felt great afterwards,although i did do some triceps at the end i felt good,tired,but good ...... looking foward to whats next

m/29/5'9"/170

32:38 as rx'd

What a brutal combination of movements. The only unbroken set was the first round of snatches. The first round of pullups were 7-7-7.

And man, those snatches coming off of a heavy squat day...why you gotta play us like that, Coach?

36.42 as Rx'd

1.27 longer than first time, but much better L-Pull form throughout. A step forward, notwithstanding those 87 seconds.

Thanks, Joshie.

M/24/180
took much longer than i bargained for trying to keep strict L-pullups, 51 minutes
had some discomfort in my knee today so sub'd power snatches, 45# db

25/M/6'1"/198

41:12 as Rx'd
Had to do snatches in sets of 7 with a few deep breaths in between. Really focused on keeping my heels down as my body wanted to lean forward on the snatch.

L-pullups were tough for me, but I got every rep. The first few sets I could get about 12-15. Then I broke these into sets of 7 as well.

Was pretty smoked the whole workout, but it felt really good walking out of the gym having completed this WOD for a hero.

To all my WP classmates and fellow soldiers - Thank you for your sacrifices

Crossfit everything!

35/m/175/5'11"

29:56 as rx'd on snatches and L pull-ups

Beat my 30-minute goal by :04

Will do better next time!

38/m/190/sicker than a dog :(

weight and rounds as rx'd
15 reps for all

34:32

m/72"/26yo/182

49:41

L-pullups turned into N-pullups which turned into straight pullups which turned into pullup w/ kip which turned into dangling from the bar and making whimpering noises.

44/m/71 kg
3xCFWU
1/3 Joshie, that is just one round instead of three. Used 13 kg DB.
Time 15:54, then I had to rush to a board meeting and was late there.
I guess three rounds would be around 1 hr.

workout #2...or maybe just workout 1.5... ~2.6 mile run at fast pace w/ my friend. good times.

42/f/5'3/120

Joshie
CFWU x1
20# squat snatch x21
substitute: Knees to Elbows x15

3 Rounds ~ 35 mins. :)

19/m/190/5'11

Oh my...

Subbed regular pull ups after the first set because there wasn't enough room to do Ls properly. (my gym has pull up handles, not a bar so you have to do them facing a wall...) Watch stopped for some reason at about ten minutes, but I'm guessing that took me about 35mins, maybe a little more.

36/m/215 lbs

Joshie (scaled)
40# db snatches (looked more like clean & jerk...whatever to get em up)
My version of L pullups = feet up on platform at waist height. I suck at pullups.

3 rounds, 21 reps per set
24:04

28/m/195

First time with Joshie. Wow. A little harder than I really wanted it to be. As rx'd: 31:35.
Brutal.

Walking Lunge 413 meters 14:15min

5 Rounds:
10 Semi Handstand Push-ups
50 Push-ups
40 Back Extensions
30 Sit-ups (high slant)
1min Jump Rope

SWIM: 1000 yards

M/48/185

As Rx'd
13:45
Kipped a little on the last 4 sets of L-pullups and did straight snatchs not snatch squat

37/m/150

Subbed 1-pood KB snatches (RKC style) for DB snatches.

30:32. Very hard.

29M/5'6"/163#

Half intensity week so:

3 rounds for time of:
30# DB snatch right x 10 reps
10 l-pull ups
30# DB snatch left x 10 reps
1- l-pull ups

8:33

Still got a decent sweat on.

42/167

Been away "training" for the last week or so, subbed 35 lbs. for snatches. L pullups as rx'd

First time with Joshie - 35:46

21/m/6-2/#195

28:40

as Rx'd

just got back from Mardi Gras in New Orleans. Made those L-pull ups killer

29:40 as rxed

8:28 15's normal PU's 25lbs

www.angrydalty.com/crossfit.htm

grrrr...i must have still been half asleep when i read the wod this morning...only did 1 round as rx'ed...thought it felt easier than normal...lol

oh well...8:13...

Modified to 3 rds alternating 30# DB snatches + kipping pull-ups both at 21 reps...15:12

subbed 35lbs db, as we don't have a 40. otherwise as prescribed. time: 28.26

m28/6'2"/202

35:40

3 rounds of:

20lb db snatch right, 12 reps
12 L pullups
20lb dp snatch left, 12 reps
12 L pullups

snathes in 12 and 6 rep sets as needed
L's in 12,6,3 rep sets as needed

19:38

Completed three rounds for time of:

15lbs Dumbbell snatch, 21 reps, right arm
21 Ring Rows
21 Sit Ups
15lbs Dumbbell snatch, 21 reps, left arm
21 Ring Rows
21 Sit Ups

26:00 (a PR, first Joshie)

Rock 'N Roll.

scaled:
10# db
10 reps
18:28

m/23/5'8/170

First 2 rounds (4 sets) of pullups were 7 knees-up + 7 strict + 7 kipping. Last round (2 sets) were all kipping. (Better than last time [22Dec] which was entirely kipping pullups PLUS I improved my total time by 7:10...)

Total: 30:50
(Rd1: 8:25
Rd2: 11:03
Rd3: 11:22 )

36M/5'10"/164#

As Rx: 21:53.

5:53 faster than last time.

22-m-155#-68"

17:55 Rxd

wod with 25lb DB
34:30
L Pullups done with strict form
DB snatches to full squat, much better form than last....still needs to get better.

45/180

As rx'ed: 30:42

3 minutes better than last despite feeling crummy from a cold coming on.

m/37/180

Scaled;
dumb bell snatches all done at 30#
pull ups all kipped (not L)

26:18 (delayed once due to someone else using the pullup bar)

24:42 as rx'd
L-pull-ups getting better

27/f/137
36:00
First time doing dumbbell snatches and they felt pretty strong. Might be my new favorite! L pull-ups continue to give me trouble. Need to work on keeping correct form. Otherwise, love the workout! Kicked my butt!

Oh yeah, 30lb dumbbell snatches w/ full squat.

m/38/215/6'3

As Rx'd apart from rounds 2 and 3 of pullups were a nasty mess. 29:12
Then caught up with back squats
146-191-248-259-281

Well lucky me. Today's the day that I decide to get back into the CrossFit swing and this is the WOD. Nice!
Did assisted N-pull ups and DB snatch with 8 lbs.
58:20
(no that is not a typo) It was the longest hour of my life, but I loved it!

1. Ran a couple miles with the dog
2. CFWU x 3
3. WOD (w/ 35lbs snatch):

round 1: 6:24
round 2: 14:58
round 3: 24:25 (total time)

just reviewed the L-ups videos. I think I did wrong: I was using a pull up, not a chin up grip. Also don't think I went down far enugh (arms weren’t quite straight at bottom)

Um...
Yea I think everyone said it best that this is the Pheonix Workout. You'll fly, die, and be reborn.
"It's only 3 rounds"
:)
YAY!
I'm at work right now trying to talk myself into doing this workout, trying to talk myself into doing this workou