wow

yowza

NICE!

Whoa. This should be a nice start to the weekend!

That's a whole lot of equipment

Ooooh! Ominous Thursday's heated commentaries was a prelude to something really wicked. Let's kick some butt!

This one looks like fun. Cant wait for all the odd looks ill get running around the gym to each exercise. Anybody else ever get that while doing WODs??

Whoa This should start the weekend out right.

Now this looks like Fun!
I'm glad I bought that rope.

this is going to be a blast!

cant wait.

question: how many towel pullups = 1 rope ascent (for those of us without ropes to climb).

Giddy up. can't wait for this one

#10

15 for a 15 foot rope.

#10 - I believe it is 15 per ascent.

I love this one.

damn, that's a busy morning. looks like fun actually.

just in case..
1 pood = 36lbs.
1 Double under = 2? tuck jumps
1 ring dip = 4 bar dips
wall ball = thruster

So.....I'll need a jump rope, box, dumbbells, medicine ball....and a Oh! a bucket to throw up in. "REAGANOMICS!" haha this looks sooo sweet. I've never done a rope decent so um, yea I'll have to substitute something in its place.
Best of luck guys

Kizer

WOW!!!!!!!!!!! what a way to start a three day run.

Guess I'm rappeling down the side of the building my gym is in.

WOW what a way to start a three day run.

Yikes, who has a 2 Pood KB?

Kizer - go down to the station and do a rope descent from the buoy deck, sucka!!

1 pood = approx 72 pounds

Sorry, I meant 2 pood = approx 72 pounds

is this hang squat clean similar to the hang clean in the video? if so, how do you do it with dumbbells? just more carefully, i assume? ;p

What do I use for a 30lbs. wall ball ? 30lbs. thruster ?

I am lost on the rope ascent sub.

Any help ?

Thanks

the more JOLIE the better

box,jumprope,rings,70lb DB,2-35lb DB,2-rope attachments gathered under a pullup bar at globogym means don't bother me I'm busy

Have to sub one handed 1pood kb swings for the 2pood version, and while I am at it sub 1pood kb cleans for the db cleans. Rope climb is 15 pullups per ascent correct? Either way this is going to tick off the globo gym members. O yeah got yelled at by a globo gym female "floor manager" about by Vibram five fingers. She said that I could not be in the weight lifting section in my Vibrams. She said nothing about the dude in jeans and flip flops on the bench.

I'm a relative newbie here, too...and I don't know much, but I DO know that most questions about sub.'s and related issues are answered in the "FAQ" area of this site.

Can't I just go back to "back and bi's" and "chest and tri's"?

moving near Amarillo, TX (Fritch, TX) soon and was wondering if there was any crossfitters nearby, didnt see an affiliate close so maybe there is some folks to workout with, if so let me know. jdaleolson@yahoo.com

Love the comment #29!

Very VERY cool. Thanks for mixing it up. Look forward to doing this one Saturday (still one day behind).

this is gonna be awesome. Wish I had a rope though. 2 pood is 45lb dumbell? How do u do rope pullups?

#30 I live in Lubbock, TX 100 miles south of amarillo. Not real close, but maybe we can make some connections in the panhandle area and form a network of cfer's.

Looks awesome. Need good subs for double-unders, wall-ball and rope climbs for a globo-gym setting. Any ideas?

Wowee! I feel like I'm going to have to carry around a grocery list of stuff I need at the gym. This will be very painful/awesome!

Comment #29 so true!! I can't think of a better start to the weekend!! Bring it on!!!!

hang squat clean with dbells? Never sure I do it right--not listed anywhere.

sorry. Got the 2 pood question. What about the rope pullups though?

hang squat clean with dbells? Never sure I do it right--not listed anywhere.

#6 MikeC - Yeah, I get that. All the 20 and 30 year old gymmers stare at this gray haired guy running around the gym sweating and huffing and puffing while they sit on a bench for 5 minutes resting between sets. Oh, and I think they're confused by full range-of-motion pullups and dips.

Sweet! My 34 kg kettlebell gets to come out to play! Maybe if I duct-tape some fishing sinkers to it I can get it up to exactly 2 pood.

Going to be a looong time for me on those ring dips. It's a weak area for me -- so all the better to work on it, right?

I'm all about drinking the CF kool-aid, etc and I know I may catch some flak for this...but have we gone a little too far when we start having jump rope certs? I got it...doing double unders suck and and being a world class jump roper is hard, but c'mon now. Big Up to Buddy Lee and his crew and everyone that loves loves jumping rope, but I just can't get into it.
Didn't mean to ruffle any feathers, but I can't take it any more. Ha
Cheers

Try doing 3 rounds, makes it quite interesting...

#30
There are a number of us here in Amarillo that hit the "globo gyms" for the WOD. Nothing really organized yet though.

anybody else cfing around Lubbock, TX ....

Just wrote up a scaled version of this for mrs.hub who will be doing this as her second CF workout tomorrow! 6 weeks post-delivery and she's ready to start sipping the kool-aid.

Rest in peace Randy Simmons - LAPD SWAT Element Leader. An outstanding officer, father and man. The LAPD lost a great one today. He was a true hero.

#23 Adam
#37 Bud

Click on the compare to 070712, listed on bottom of WOD description to see video example on DB hang clean squats.

RAWR!

i love the long circuits. they make me feel like a man.

#38 throw a towel over the pullup bar, grip like a rope and, voila rope pullups, I use an old jiu jitsu belt (little stronger than a towel)

Oh S*@! Today my coach had us do 500m row, 100m farmer's walk carrying 40# DBs, and a rope ascent; 5 rounds. I have a rope burn from hip to knee and a bleeding one on my ankle that caused my leg to swell yet I got the fastest ladies time of the day damn it! 26:16! As always it was worth it!!! But if somebody sees my arms will they let me know? I think I left them at the top of the rope somewhere.

#34 and #44. That's great! Let's get this together. Maybe we could try to get some email addresses compiled or something and figure out some details on when some folks could meet. Feel free to shoot me an email.

Hoo-wah, the 'Dirty Dozen.' That's a fine welcome back if I ever did see one.

I love this workout so much that I want to marry it. Perfect after a rest day :)

Well, sort of a rest day. I did a mini partner workout:
10 pistols each
20 ball throws - Jeff threw the ball so hard that I knocked me on my butt a few times. According to him and a few other black boxers I throw and catch like a girl.. whatever.
30 partner rows - a little weird in between Jeffs legs pulling myself up to his crotch 30 times. He was dripping sweat all over me. I laughed so hard that I lost my grip and fell on my back.
40 wheelbarrow push ups.

I laughed my butt off through the whole thing.

Then we did a 4 partner pull up ladder for fun. we lined up and one at a time did one, then 2 ... pullups to 10. It was fun. I like playing with the big boys. :)

That is gonna hurt, especially with calluses ripped off my hands the other day.

On another note, is there anyone in Austin, TX that does these at a regular time, early morning or evening? Thanks.

Hi kids,
Really?........you want me to do what?.....sweet. I'm trying to get lined up with a varsity pass so I can access the varsity weight room. They have platforms, bumper plates and a it's ok/safer to drop a big weight kinda policy. It's going to be sweet cause a whole bunch of those "varsity" athletes are going to get a kick in the pants, crossfit style.

Much love,
George

Bummer. I am gonna miss this one. I am sick as a dog! (What exactly does that mean?) I hope I am feeling better this Saturday. I will be attending Crossfit Unlimited's grand opening as a guest instructor. Congrats to Austin B. on the opening.

Jolie looking good as always.

I was going to jump from a bridge tomorrow, but this looks more fun..

eric and i have to take tomorrow off so we did the WOD tonight

nadia
29/f/110

21:37

subs below, otherwise as rx'd
40# db swings
25# db HSC
18# wall ball
45 towel pull-ups

about 2 min slower then last time, but heavier weights, ring dips, and higher box jumps

eric:
34/m/145

20:42

subs:
35#db swings
30# db HSC
45 towel pull-ups

pre: nswux1 + burgener wux1
spent some time teaching eric HPC with dumbells

CF Warriors.

Right on!!

Freddy C.- My buddy and I are going to be at the second class of the day. I'm totally stoked as I have never been to a Crossfit gym! Hope your feeling better by then!

#45 - Big Saarge,

People said the same thing about the POSE running cert, but if you read about it on Again Faster, it looks very worthwhile.

http://againfaster.squarespace.com/articles/in-light-of-new-evidence.html

There are a lot of challenging skills to pick up that can really improve your game: running, oly lifting, KB work, power lifting, and why not jump rope? Which of the 10 areas of fitness could you stand to improve by going to Lee's cert?

I am looking for Crossfitters at Camp Arifjan, please email me so I can touch base with you. I am will be there soon and am looking for workout partners or info on where I can Crossfit there. Thanks.

wow, i dont even know what most of that stuff is, should be an interesting day tomorrow, second thoughts about going out last night, ha

200lbs 29 YOM
25:40 subbed Good Mornigs for Back Extentions and no safe ropes to use.
CAMP STANLEY KOREA

#45 Big Saarge (and all those who dismiss the jump rope certs), show me someone who knows how to jump really well who says the training wasn't worth it. The same thing is true with the kipping pull-up and the Olympic lifts. We see a lot of folks dismiss the value of movements they can't perform, but in these cases, we never find competent folks dismissing them. Fighters understand the value of jumping (show me a good fighter who never jumps rope).

I've now seen 4 of Buddy Lee's presentations. Each time, I've been amazed at how effectively he teaches folks how to jump. In the first 3, which were 2 hour presentations, he got groups of 50 athletes jumping better. I wondered if he was that good, what would he do with the rest of the weekend. I got my answer. It's easy to jump properly at slow speeds for a few reps. Throw in some speed, variation, and a little volume, and even so-called decent jumpers fell apart. Why? Because they lacked the speed, coordination, accuracy, and agility to jump fast and long. Hey, but who needs those things?

Saying the jump rope is only for double-unders is like saying the rings are only for muscle-ups. CrossFitters, myself included, generally suck at jumping rope. It's a chink in the armor, and we're lucky to have a coach like Buddy Lee around.

Its a funny old day you find yourself wishing for the Filthy Fifty as a less demanding workout!

M/51/165

Wow, I have really let myself get out of "crossfit" shape.

Warmup - 5 min. cycle, 5 min. eliptical, 1 rd. mod CFWU

WOD - 29:24

not as rx'd
25 walking lunges; 20 PUs (broken); 50 "bench" jumps; 20 tuck jumps; 25 ring dips (broken); 20 knees to elbows (broken); 30 kbell swings 45#; 30 situps (slant board); 20 hang squat cleans 30#; 25 back ext.; 30 wall ball shots, 20# ball (broken); 3 sets 20 pushups

I don't have a rope to climb, so planned to do extra PUs. However, I got horrible cramps in my abs on the first sets of PUs, so I sub'ed pushups at end instead.

Did my first muscle up yesterday, followed immidiately by my second muscle up. It's a great sense of accomplishment. Thanks to Eric O. for fixing my technique and motivating me to get it done.

20080208

12 min HIIT on a stationary bike.

CFWU x 3 @ 10reps

15-12-9

Body weight DL's (210)
Pull ups
Sit ups
Dips ( bar dips done 3 for 1, no rings yet.)
+25:ish minutes.

Having to throw my own wod's together sometime. Internet access is limited sometimes over here. It's good to be back and working out regularly.

holy chipper, batman

How about we name this one "Kitchen Sink"?

are you serious? No, I'm not doing it, I'll just go run a 5k and do some chest and abs. Haha just kidding, actually it doesn't look that bad, its long but not painful, not like "friane" was atleast, no big deal.

19:55 w/jumping towel pull-ups sub for rope climb. As I said before, everything but the Kitchen Sink.

Dirty Dozen describes it well too.

Wow - I NEED more equipment. It just gets challenging trying to makeshift stuff that would give the same intensity.

Subs:
-25 regular ring dips (didnt know the conversion rate)
-20 Tuck Jumps
-KB swings = w/ a 17lb cinder block (dont have dbs, couldnt think of anything else)
-Wall Ball = 5lb ankle weights on each wrist, throwing regular basketball, same motion
-Rope Climb = 45 Towel PUs

the rest as Rxd:

17:40
though I know it would be much more doing full ring dips and 2 pood KB swings)

Awesome workout!

Correction, 25 regular dips, not ring dips - didnt know the conversion. 3 to 1 seems to be the consensus on here - I'll go with that next time.

10:40 as rx'd

bwt-163
34 yom

49m/5'10"/225
subbed bar dips for ring dips
had no rope to climb
all else as rx'd
17:27

#45.Saarge.I have participated in 3 of Buddy Lee's classes( including the dry run cert. in San Diego)The next day I cut 5 minutes off my Filthy 50 time. I also planned on going to the cert. in Va. Beach with him. Jumping rope has been a problem for me in 3 years of crossfit w/o's.

The best thing about Buddy Lee is that he has a proven method of teaching. As an Affiliate owner and CF trainer, I get several clients that look at me cross-eyed when dbl. unders are in the WOD. I had no idea how to teach them. Now I do. The same day I cut 5 minutes off my Filthy 50 time - I had 5 clients get multiple dbl. unders in a row, and they cut several minutes off their times. I have several martial artists and a boxing instructor in my gym that jump rope very well, but they have no ability to really teach how it is done. Buddy does have that ability and it works.

You haven't ruffled any feathers. I guess it is just what you want out of it. For me it is increasing the performance of my clients and myself, and improving myself as a CF trainer.

Anyone in DC/NoVa/MD metro area want to get this struggle on with me?

My usual insane partner for the ugly mash up stuff is out, and I'm one lunatic short of a full deck. Always fun to share the pain with someone who likes this kind of brutality.

And, thanks for the rope climbs. Me likey!

30yo/M/6'/205

23:40 with some substitutions

did all as Rx'd except the following
-no rings so I did 50 bar dips
-30 leg raises in place of knees 2 elbows
-no wall ball (30 reps of 45# thruster in place)
-no rope (15 pullup substitution)

dips and hanging squat cleans are what really slowed me down. I'm pretty good at the dips, but not used to doing so many, and I've never done the hanging squat clean before.

great workout

I'm new to crossfit, so can anyone tell me what a good time for this workout is?

Attention newbies! Welcome!

I am no Bingo by any means but in the same spirit and with far less eloquent wit I invite every one to do one thing...
Click the blue numbers 070712 followed by compare to Above Jolies picture. You will be taken to the main page from Thursday, July 12, the last time the "Chipper" was here, View the video in wmv or mov file. It's todays wod. Notice speal and Jolies unreal performance, also check out a couple posts up OPT's 10:40 as rx'd done this very morning. (likely a record) Be in awe at these elite atheletes. Most of us watch these vids and find motivation in the fact that they like you and I are crossfitters. They are just much faster and stronger, perhaps one of you will be the next OPT or Jolie? Happy chipper everyone!

33/M/203

no rings 75 dips
no rope, 45 towel pull-ups
all else as rx'd 24:49

cyber shepard #86:

I couldn't have said it better myself!

M/40/5'11"/190

26:15

pull-up: sub barrel pull-ups
box jumps: 12" stool
20 double-unders: sub 80 singles
ring dips: modified with legs extended, heels on ground
knees to elbows (on high PU bar)
25# KB swings, 15R, 15L
sit-ups, unanchored
hang squat cleans, 35# DB
25 supermans
12# "wall ball"
rope climbs: sub 45 barrel pull-ups

F/37/5'6"/140

23:01

pull-up: sub jump pull-ups
box jumps: 12" stool
20 double-unders: sub 20 tuck jumps
ring dips: modified with legs extended feet on ground
knees to elbows: from standing--not dead hang (low PU bar)
25# KB swings
sit-ups, unanchored
hang squat cleans, 20# DB
25 supermans
12# "wall ball"
rope climbs: sub 45 jump towel pull-ups

This surely sounds like a beautiful WOD. OPT 10:40 !? What took you so long? Rock on Brother!!
Spiderchick What time are you looking to engage said activities. My ETM (estimated time of misery) will be 'round 1400 hrs.
A good Friday to all
OUT!

M/31/5'7/178
Subbed rope climbs ror 45 pullups
otherwise as rx'd
23:26

39/m/176cm/68kg

22:13

Reps as rx'd, with the following subs:

Swings with 1.5 pood kettlebell
Hang squat cleans with 1.5 pood kettlebell (10 each arm)
Situps on floor, feet unanchored
Wallballs with 13# medball
Pole climbs (~17ft), footless

Damn, I need to live closer to a Crossfit gym. Globo folks are gonna hate me!

50# DB swings and no ropes...28:05

Subs:

Tuck jumps for DU's, ceiling to low

55# dumbell swings for KB swings, only thing available

Hang cleans with 70# barbell

45 towel pullups

28:21

well said cyber shepard

Did Greg's warm up and 5 min rope jumping.

Sub'd 2 pood KTB for 22 kg dumbell
Sub'd dumbell HSC for 95# Barbell
Sub'd back extensions for Supermans
Sub'd rope ascents for 45 towel pull ups

Time: 18.36.

This was 8 minutes faster then last time, ánd a heavier :)

m/39/150/5'6"

70# kb swings
20# barbell thrusters for medicine ball throws
45 towel pullups

23:58

The other scary thing is OPT did it in 10:40 at 4 in the morning. I was still trying to fall asleep then.

41yo/f/158#
18:33 mod
25 step each leg walk lunge
20 pullup blue band
50 16"box jump
20 double unders
20 jump up, slow neg release down rings
20 fullhang knees to chest/waist height
30 3/4pood(12kg, 26.4#) kettlebell swing
30 ab mat situp unanchored
20 hang squat clean 10#dumbbells(heaviest I had)
25 back ext on med ball
30 10# wall ball shot w/ Dynamax depth squat

Yesterday-

‘Joshie’
3 Rounds for time
25# DB snatches x21-R
21 J Pull ups/ J negative/ J neg L sits
25# DB snatches x21-L
21 asst pull ups
Time= 32:59

My HSPU are improving a lot, but lately my pull ups are feeling like a lot more work, slower, and lately I dread them.

Erin

1st time doing dirty dozen.
~24:00
subbed bar thrusters for ball shots

Supposed to be a rest week, but I can't miss this one. I have a PR that needs to be lowered

#72 EddieW: Way to go! 2 in a row is great :)

I've only done 3 muscle ups (not in a row) since my first one. Some days I think I've lost it and it's never coming back. I'm frustrated again but I'm going to go back and practice lots of false drip pull-ups and dips again. It helped the first time so maybe it will help again. OR maybe I need to take a few days off again and try it fresh. I think that was the key.
I have a feeling I'll be just as happy when I get it back as when I got my first one.

26/6'8"/210

27:38 - sub 25 bar dips, 45# thruster, 30 towel PU's

m/29/180

21:23

Used 18" box
Subbed 30# dumbells, heaviest available.
Subbed 1/5pd KB, heaviest available.
Subbed 40 singles since I can't do DUs.
And lastly, no rope. But I'm pretty good at the rope climb, so at most it would've added 3 min.

My first 10 PU were straight dead hang, but I felt really good and had good momentum. Second 10 were iffy kips, as I'm still trying to get the rhythm down.

to A-NYC, never fear, you'll have your MU's back soon enough.

CFWU
situps to 180
110# assist on pu and dips

WOD
25 Walking lunge steps
20 Pull-ups, 90# assist
25 Box jumps, 18 inch box
20 Tuck jumps
25 dips, 90# assist
20 tucking knees up while hanging, not quite to chest
30 Kettlebell swings, 35# dumbbell
30 Sit-ups to 180
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 12.5 pound ball
15 towel pullups, 90# assist

After thought, the 3 mins for the rope climb is at 30', for 15' I'd only add 1:30, maybe 2 min.

Forgot my time: 37:53

M/36/160lb

Did 50 total walking lunges (25 per leg) each round

17:04 first round
10 min break
18:51 second round

Crossfit Pentagon: "It's OK to cry, but you can't quit!"

M/38/77"/216

21:41 As Rx'd

I've been Crossfitting for a month, and this scares the bejeezus out of me. I honestly lost some sleep last night!

Day off today so had to train at home so i did the navy seal wod deadlift half of crossfit total and ring pushups in a pyramid 123456789 10 987654321 with the push ups x2. 23' 45". took it slowly as back and shoulders playing up. too many muscle ups yesterday! Your fault Murray.

44 M 205 6'4"
26min
subbed
jumping pu 40
dips 35

RIP Hardy and Koch.

m/32/69"/187

35:30 subs below

20 Pull-ups - (finished with five jumping pu's)
20 Double-unders - (200 single turns)
25 Ring dips - (jumping ring dips)
30 Kettlebell swings, 2 pood (1 pood)
20 Hang squat cleans, 35 pound dumbells(30lb db's)
45 Rope pullups feet on floor, angled body

42:00

Subs:

20 pull ups (130 assist)
20 12 inch box jumps for double unders
25 dips (130 assist)
25 leg up sit ups for KTE
40 pound DB for 2 pood
20 hang cleans and 20 front squats (55 pound)
10 pound wall ball
30 lat pull downs for rope climbs

Yesterdays workout unassisted in 15 hours flat as Rx'd....

So excited about today. My shoulders have almost lost soreness from the back to back thrashing via "Joshie" and push-jerk. I will be completing it around 11pm eastern time when the gym is empty!

37/m/6'/150
20:47
subbed 30 lb kettlebell for dumbell in hsc. 40lb kettlebell swings. and 45 towel pull ups for rope climb. most of my ring dips were pretty ugly but i think they still count.....

Will play catch up tomorrow. Traveling today.

36:54

subs:
24 inch step jumps
40 pound dumbells for hang cleans (first 5 were hang snatches ouch?)
3x15 towel pullups - can't type due to Popeye forearms

Saarge,

I think that you may have wanted to say that you see the importance of jumping rope more efficiently, but you don't see the need for a 2-day "certification", but maybe just a class to show you some techniques.

I personally think the "certification" is just there as a way to help some people make $$ (and, by all means, they should make as much as they can!). I don't agree with calling everything a "certification". I mean, how many CEU's can I get for my NSCA-CSCS from Buddy Lee's jump rope cert? Can someone please answer this? And does his cert make you a certified jump roper? I'm serious, just curious what it all means. My NSCA certification makes me a "Certified Strength and Conditioning Specialist"

So that being said, I think it is important to receive training from these wonderful reservoirs of insight we often call "coaches", but we should probably back off the whole "certification" terminology a bit. After all, how qualified can you be after a few hours of training?

How does 4 Bar Dips = 1 Ring Dip?

forgot aoubt the 72# dumbell sub for 2 pood kb

21:12, three minutes better than last time in July.

INTENSITY. See the video again from Feb 07.

(subbed tuckjumps, reg dips, towel pullupsx3)

This was awesome! ...and painful.

25 Walking lunge steps - CHECK!
20 Pull-ups - CHECK!
50 Box jumps, 20 inch box - 18 inches, CHECK!
20 Double-unders - single-unders, CHECK!
25 Ring dips - CHECK! but ow
20 Knees to elbows - CHECK!
30 Kettlebell swings, 2 pood - 1 pood will have to do... CHECK!
30 Sit-ups - CHECK! (on floor)
20 Hang squat cleans, 35 pound dumbells - 25#, CHECK!
25 Back extensions - CHECK!
30 Wall ball shots, 20 pound ball - CHECK! ow
3 Rope climb ascents - third one was very rough... reached for the target and fell a little short, but I'm counting it... CHECK!

22:38 woooooo!

So excited for workout I forgot my list at home, so missed a couple. Still gassed at end, so I can only imagine what I would have felt like with the double-unders, HC and towel pullups.
Lunges, pullups (jumping), box, 50 parallel dips, 25 KB swings w/ 45 (heaviest we've got), 15 30-lb dbell thrusters, situps, 15 back ext., 30 knee ups. 23:47

36:54

sorry, my brain is still toast - here is the full disclosure for my subs)

25 Walking lunge steps - as rx'd
20 Pull-ups - as rx'd
50 Box jumps, 20 inch box - 24 inch steps
20 Double-unders - tuck jumps
25 Ring dips - as rx'd
20 Knees to elbows - as rx'd
30 Kettlebell swings, 2 pood - 72 pound dumbell
30 Sit-ups - as rx'd
20 Hang squat cleans, 35 pound dumbells - 40 bound dumbells
25 Back extensions - 25 pound good mornings
30 Wall ball shots, 20 pound ball - 18 pound ball
3 Rope climb ascents - 3x15 towell pullups

27.m.167.5'8
ladder down sets of sit ups/flutter kicks/knees to elbows from 25 to 5 by 5's as warm up
then into it...
subs -
jumped side to side over a 18' bench for box jumps
95# squat power cleans with bar
25 good mornings for back ext
10 DU/20SU
3muscle ups for rope climbs
other than that as RX'd - 12:54

M/22/6'1"/185

My kind of day. 14:39 as RX'd + 10 extra Cleans, I think it might be time to get contacts so I can actually read the workouts in my notebook.

Post: Power Clean 95# 50x: 1:48
Row 500m: 1:26

Going snowboarding tomorrow. Ankle feels good for some stompin'

WU .5 mi walk on treadmill
Subbed 55#db for KB swings
Subbed wall ball w/ 45# BB Thrusters
Subbed DU w/ JKT
Subbed 3 rope ascents w/ Ring Pull ups w/ one ring x 36
Time: 25:22
BWT 168
That was tough
God Bless LAPD Officer Simmons

Subbed 50 regular dips for ring dips, but otherwise as Rx'd.

25:30

A question though, instead of just hanging from a towel and pulling up, did anyone out there actually try to mimic your arms' motion on a rope by using the towel to switch your hand position? I tried this, and barely got ten.

Rory
27/M/190
Camp Hero

22:23
with 40 1.5 pood kb swings for 30 2 pood kb swings (equivalent weight movement; 30 rope pullups for rope climb
all else as rx'd

25 Walking lunge steps
20 Pull-ups - wall assisted
50 Box jumps, 20 inch box
20 Double-unders - 100 regular jump rope
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood - 53 lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells - 30 lbs
25 Back extensions
30 Wall ball shots, 20 pound ball - 15 lbs
3 Rope climb ascents - half way up grip & arms gave out. Did 10 stiff body ascents & decents

Pathetic Time of 45:04

I was just wondering. When I look at the videos showing Kettlebell swing techniques, they never show the swing going above the head, only about shoulder height.
I always do it above the head.
Question is: When routines call out for Kettlebell Swings do they refer to above the head or shoulder height swings? I have done this routine a few times before and I think it's one of the best all around routines. Each exercise and rep count isn't a killer so you can really blast each one hard and in one, usually, nice powerful set. Pace is very important with this one. I think that the main station where I have to do a couple sets at least if not 3 sets are the K2E. Oh, I also do a little break with the 50 box jumps as well usually. I love the 3 rope ascents at the end... this is when you're feeling it and to do all three consecutively is great. The first one is fine, but then comming back to do the 2-3 really start to kill your grip.
Please let me know what is the deal with the Kettlebell swing specs for routines calling out for them. Thanks a lot.

The video of this WOD makes it look like CrossFit Santa Cruz's box got sick and puked up all the equipment outside.

LOL.

M/35 yrs/5'11"/150 lbs

WOD as RX'd, except:
75 bar dips
70 lb DB swings

27:03

Hard workout, but outstanding!

Re: Towel Pullups...I'm fuzzy on the concept.

People, please have mercy with me. I have searched for a video, and I have read the FAQs, but I just don't get it.

If you hang a towel over the PU bar, and you pullup with one hand, when you go to take that hand off while reaching for your next pull (while holding onto the towel with the other hand), won't that cause the hand you're holding on with to pull the towel down off the bar (along with your body), causing a rapid intro to the floor beneath you? Is there a video or more detailed explanation for the "Towel PU" impaired?

#137:

Dude, the video is right here:

http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.wmv

Hope this helps,

David
CF Chattanooga

23M/5'9/140

subbed box jumps with 200 meter run
dumbbell hang clean with 20lbs
kettlebell with 20lbs dumbbell
subbed back extensions for 55lbs stiff leg deadlift x25
subbed wallball for 25lbs Sandbag thrusters
subbed rope climb for towel pullup x9

26:12 total

subbed 2 pood KB with 70 lb dumbbell, wal ball shot with 10lb ball (biggest i had), 45 towel pull ups instead of rope climbs

24:45

..towel pull ups are really hard

M/34/235/6'2"

29:55

subs/ 100 regular jump rope/ 50 parallel dips/30 pull ups instead of rope

Knee to elbows killed me

Subbed 1 pood for the KB swing and 15#db thrusters for the wallball.

29:38

Lost a lot of time on box jumps and ring dips. Need to work on greasing the groove for both of those. On a high note, the pull ups were the easiest part!

29/m/202lbs

18:43
I did regular dips, due to lack of rings, and 9 L pull ups, due to lack of a rope to climb. Good work out none the less.

28yom/6'4"/212#

25 minutes. Subbed:60 single unders, 12 towel pullups.

Kettlebell swings (done with a dumbell) give me this shooting pain that arcs from my spine to my shoulder whenever I do them. Does anyone have a tip they can share on how to avoid this?

20f/174lb/5'6

Subs were
25 ring dips-100 bar dips
3 rope- 45 towel pullups

warm up on bike
WOD 27:04

Deff brought the crossfit face to the gym with this one..

30:12

subbed 75 bar dips for ring dips
45 pound thrusters for wall ball
30 pull ups fro 3 rope climbs

hard workout

30/m/190

20:29

No rope climb--used knotted sling rope around the pull-up bar. Conversion I used was 10 rope pull-ups = 1 rope climb.

Loved this one!

subs in capitals:
25 Walking lunge steps
20 Pull-ups (UNBROKEN!)
50 Box jumps, 20 inch box
20 Double-unders
25 JUMPING RING DIPS
20 Knees to elbows
30 KB SWINGS, 35 lbs
30 Sit-ups
20 HANG SQUAT CLEAN, 27.5 pound dumbells
25 Back extensions (swiss ball)
30 WALL BALLS, 12 lb ball (all I could find!)
30 SDLHP 55 lbs (palms to bloody to do towel pull-ups- something to add to things to practice list)

18:20

M/24/6'0"/175lbs

As Rx'd

31:15

After not being able to complete the "filthy 50's" workout in mid Jan. I was determined to at least finish every set with the recommended weight and reps on today's workout, low and behold I did, at 30-35 minutes. Crossfit is working great! Thank you.

#135 Anton - Kettlebell swing height has been discussed before, and it has been stated that the CrossFit swing takes the kettlebell above the head - it doesn't stop at shoulder height. Perhaps someone else knows the day on which this was discussed. If i remember correctly, the swing above the head is a more functional move.

36/m/230#
Sub'd:
24" box jumps
65# KB swings
45 towel pu
No wall balls (ran out of time)

30:11 time.

just wanted to take a moment and thank crossfit for all the great information and coaching tips out there. i'm a trainer at a globo gym, (which as you can imagine is a pretty challenging place to train clients crossfit style) gym members come to you expecting to learn how to use the machines. you should see the look on their faces when i explain that we won't be using those, then i take them through the deadlift, squat, push presses, thrusters, db swings et. al. they listen, they learn, they are hooked. then we get to kipping pull-ups. being a former gymnast kipping pull-ups was a no-brainer for me, just swing and go, what's the big deal? i tried teaching them to a client who just got his strict pull-ups he couldn't get the timing down and got frustrated, we worked on them a little each week but never really saw much progress. thank goodness the adrian kipping pull-up video series came along! last week i took said client through the drills and voila, he's kipping like a pro now! it was the coolest thing to see it all click for him; i felt like a proud mom! ;-) i can't thank crossfit enough for all the great information, and helping us become better trainers.

p.s. freddy c- get well soon.

26/F/115

Didn't do the WOD today, but it sure look like fun---Good Luck Mike Mc and the rest of the CrossFitters in Niceville, FL....Miss you guys!

3rd day in San Jose and still having a blast. Visited CrossFit San Jose early this morning and did:

5 rounds for time of:
20 SDLHP (35#KB)
20 KB Swings (35#)
10 Burpees
10 Pull-ups

25 minutes

Thanks Linda for the motivation. Can't wait what in the store for tomorrow :D

Subbed

24" BJ
25LB HSCL
and no rope climb

23:38

#65, 69,83, 122 - Appreciate the feedback. I understand/agree with what y'all are saying. Why not have a cert and charge people if you feel like your info will be beneficial to them? You should do it. I see the benefits of being able to jump rope well. Jumping rope has more applications that just jumping rope (boxing, fighting, anything involving footwork). I got it. Personally, I would prefer to focus my time/money on oly cert, barbell cert or a general CF cert. But, I think its great if one is able to attend as many certs as they want (AllisonNYC the globetrotting cert maniac). TonyB, you're right. I'm not the best jump roper in the world, but then again I don't really care to be. I guess it is one of the many chinks in my CF armor. Also, I am not a trainer so I can be a little more self-centered in my training. That you trainers are always looking to give your clients the best training is a credit to your professionalism and I applaud your efforts. Keep it up.

#122 - Good question. What DOES makes a certified jump roper?

By the way Dirty Dozen
subbed tuck jumps for DUs (how ironic, I had no rope)
subbed 75# DB swing for 2 pood KB swing

19:01
Cheers

23:07 but I don't have a place to safely do jumping movements and needed to modify somethings so...

25/25 Walking lunge steps
20/20 Pull-ups
0/50 Box jumps, 20 inch box
0/20 Double-unders
25/25 dips
14/20 Knees to elbows
30/30 Kettlebell swings, 35 lbs dumbbell
30/30 Sit-ups
9/20 Hang squat cleans, 35 pound dumbbells
25/25 Back extensions
0/30 Wall ball shots, 20 pound ball
12 towel pull-ups alternating grips

M/52/184
Awesome workout...almost had a visit from pukie. Did not have a rope to climb so subbed towel chins and subbed 60 lb dumbell for 2 pod (still worried about my repaired detached bicep).
17:58

25 Walking lunge steps - as Rx'd
20 Pull-ups - as Rx'd
50 Box jumps, 20 inch box - as Rx'd
20 Double-unders - as Rx'd
25 Ring dips - skipped to save injured shoulder
20 Knees to elbows - as Rx'd but ugly
30 Kettlebell swings, 2 pood - sub'd 35 lb DB
30 Sit-ups - as Rx'd
20 Hang squat cleans, 35 pound dumbells - sub'd 45 lb barbell
25 Back extensions - as Rx'd
30 Wall ball shots, 20 pound ball - sub'd 45 lb barbell thrusters
3 Rope climb ascents - sub'd 3 pull ups (weak, I know)

23:07

Good workout. Felt the effects of allergies and tasted blood in my mouth afterward!

Good times...

Forgot to mention that subbed 75 dips for ring dips.

35/m/70/170
WOD subbed tuck jumps for double unders, 75 reg dips, 70lb dbs for 2 pood kbs, 45 towel pullups for rope climb.
Brutal
36:42

2 weeks to Cert!

m/26/150

28:50

Substituted: 30 pound dumbbell instead of kettlebell, and 20 pound dumbbells for the squat clean, also towel pullups (had to do jumping halfway through), and yes, I almost threw up

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB 20 Tuck Jumps
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 75 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells SUB 40 pound
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents SUB 45 Towel Pull-ups

Time: 29:49
-----------------------------------------------
Compare to 070712

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders SUB 20 Tuck Jumps
25 Ring dips SUB 45 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood SUB 75 pound dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells SUB 45 pound barbell
25 Back extensions
30 Wall ball shots, 20 pound ball SUB 30 45 pound Thrusters
3 Rope climb ascents SUB 45 Towel Pull-ups

Time: 26:10

Forgot to mention I substituted 75 dips instead of ring dips, and 45 towel pullups

Ow ow ow, 14:26 as rx'ed.

First WOD back and it hurt so good, I was only a minute slower than last July so next time I'm looking for 12 minutes or less. Very low capacity for the box jumps, ring dips and climbs. Should be able to go straight through on most exercises on a good day. Bring on tomorrow's WOD!

Pre-day one of Coach Burgener's implementing the oly lifts into Crossfit (OHS, Snatch Balance, etc)
Post-just breathing.

23/m/185

23:04 without a rope climb.
not confident enough with my skill on the rope to try climbing it while tired so i recovered a little bit and practiced climbing without timing. i still suck at it....

m/23/165

18:44

ring dips - first time doing these, used chair under toes, wow

wall ball throws - subbed 45lb thrusters

rope climbs - subbed jumping pullups 3x15

everything else as rx'd, loved this WOD

29yo/M/6'4"/206#
I flew through the first half, thought I would crack 20 mins, but then I hit the situps. All down hill from there.
A Few Subs:
- Only had a 1.5 pood KB
- The best squat cleans I could do (they suck..hard)
- 12' rope climb, not much of a challenge at my height.
- GHD sit ups and back extensions.
Everything else As Rx.
25:05

90 minutes of shoveling the hard, heavy road snow the plows pushed against the apartment handicapped entrances and walkways. Not easy work when the plowed snow is above my knees and the snow banks are taller than I am.

7 minute 16k kb snatch - 70L/65R. Could not maintain 20 rpm pace; right hand starting to cramp the final minute.

5 minute break.

WOD: 19:49

25 walking lunges - lunging as far as possible with knee touching ground and full hip extension each rep (no "stalking" lunges)
20 kipping pullups
50 18" bench jumps - jump up and step down although I did manage a couple jump up/jump down/jump up reps (that's almost unheard of for me)
20 knees to chest tuck jumps
25 ring dips - deep ROM with a pause, full elbow extension at support each rep
20 KTE - knees touching forearms each rep, full extension at hang. No momentum reps.
30 52# overhead kb swings
30 unanchored situps - hands crossed over chest
20 HSC with a pair of 25# dbs - each rep started from standing with squat parallel or deeper (focus on not swinging butt back but exploding up)
25 back extensions
30 25# sandbag "ceiling ball" to 8' ceiling
6 8' hands only rope climbs starting and ending each trip from sitting position on floor, no jumpoffs.

Left shoulder tender from the car accident two days ago (rear ended during the snow storm); did this WOD with more deliberate form to avoid agitating the shoulder.

Boy am I glad I spent the $ making my basement gym CF-friendly!

Actually, I'd like to thank the globo-gym folks for kicking me out/dis-owning for doing CF workouts in their gym. I had a few run-ins with the floor staff there when I was doing my workouts. Turns out one of the last days I was there, some regional big-wigs were touring the facility when I was going nuts on my WOD. Needless to say, I had a little chat with the manager afterwards.

Bally's Total Fitness, or rather Back To Fatness, and I came to an agreement that what I was looking for in a facility "exceeded the services they provide" and that I was making the other members who "were trying to maintain or increase their fitness level" (hahaha!) uncomfortable with my unconventional exercises. Also, my UNSAFE WEIGHLIFTING (deadlifts, squats, clean-jerks, etc) might insire others TO HURT THEMSELVES WITH THOSE UNSAFE LIFTING TECHNIQUES!

Ok,ok,ok... I do miss the eye-candy as I lay in a crumpled heap on the floor trying not to expell my internal organs after the WOD. Also, the hot tub was relaxing after a few of the more brutal workouts.

But, when the day is done, I love the fact I can do CF workouts just a mere 9' below my feet with a travel time of less than 30 seconds away.

Best money I ever spent...and thank you globo-slime for making me do it! Mostly, THANK YOU CROSSFIT for getting us fat, lazy Americans (or so the image goes) into the best shape of our lives.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (SUB 75 lbs dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells (SUB 40 lbs dumbbells)
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (SUB 45 towel pull-ups)

37:39

Rob,
Good story!

44/M/6'/185

TIME: 14:12

25 LUNGES
20 PULL-UPS. KIPPING.
50, 20 INCH BOX JUMPS
100 FAST SINGLE-UNDERS. MY DOUBLE-UNDERS SUCK.
25 RING DIPS. DID MUSCLE-UP TO DIP POSITION.
20 KNEES TO ELBOWS
25 BACK EXT.
30, 70 POUND DB SWINGS.
30 SIT-UPS. NOT ANCHORED.
20, 35 POUND HSC.
30, 20 POUND WALL SHOTS. TO 10 FEET.
3, 25 FOOT ROPE CLIMBS. USED A THIN 1.5 INCH UTILITY ROPE WITH NO KNOTS OR HOLDS BECAUSE IN A PINCH THIS IS WHAT I WOULD HAVE TO CLIMB ON THE JOB.

NOTE: THIS WAS MY FIRST CF WORKOUT BACK IN JULY 07 AT STATION 71. I WAS HOOKED! I WAS EXPECTING THE CHIPPER TO SHOW UP AGAIN SOON.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

28/m/190

Only sub was 30 wall balls with 30 pds thrusters and
10 rope pull ups

30:24
/hurts
//Cannot wait until tomorrow's work out!

36m/6' 180lb

25 Walking lunge steps
20 Pull-ups
60 Box jumps, 16 inch box
20 High Tucks
25 Ring dips
20 Knees to elbows
40 Kettlebell swings, 1 pood (should have done more)
30 Sit-ups
20 Hang squat cleans, 70 pound bar
25 Back extensions
30 Wall ball shots, 20 pound ball
45 Rope pulls

19:53
That's a fun one!

32/F/5'10"/155#

Weights scaled to 70%
KB swings, 2 pood --> 1.5 pood
Hang squat cleans, 35# dumbbells --> 25# dumbbells
Wall ball shots, 20# ball --> 14# ball

All other exercises as Rx'd
Sit-ups and back extensions on GHD
24:50

must get better at ring dips; those took forever!

I don't even have kettle bells, but I'm curious about the notation. What does pood mean?

"When I went to the bathroom earlier, I pood."

Scaled to:
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
60 Dips
15 Knees to elbows
20 DB swings 35#
20 Sit-ups (feet anchored)
15 Hang squat cleans, 35# DB
20 Back extensions
20 Thrusters 65#
15 Towel pullups

Time: 18:04

skipped double unders, left foot is still recovering from an injury, 35 - 20" box jump was a struggle but managed to complete them! fantastic workout! wish i had oly rings and a rope to climb tho

25/m/5'8"/157

22:28

25 walking lunge
20 pull ups
50 box jumps
40 regular jump rope. I need to work on double unders
75 dips (i would have rather done the ring ones i think, haha)
20 knees to elbows, I actually did these for the most part, my height slacked a little in the end)
30 kettle bell(dumbell) swings 35 lbs
30 sit ups
20 hang squat cleans 20lbs dumbell
30 back extensions (messed that number up)
30 wall ball shots 12lbs (that is the heaviest i have)
75 towel pull ups (this sucked, had to hop a little)

3 pukes haha jk but i felt like it

23:22
sub's:
65lb dumbbell------2 pood kettlebell
towel pull-ups-----rope climb
good mornings------back extensions

26:58

5 dips, 20 negatives
24kg KB swings
2 12kg KB for HSC
14# wall ball
towel pullups mostly singles a few doubles

OW

Catching up with the Push Jerk
3x165,165,175,185,192 (190 was my previous 1RM.)
I'll get the dirty dozen this afternoon.

Signed up for the barbell cert in beautiful Ann Arbor in April. Anyone been to one before? Anyone care to give a description of the program, its value, and things I should be prepared for, or ways I should prepare myself for that weekend?

All advice is welcome, and I sincerely appreciate it. Thanks!

25/M/210
subbed for rope pullups
16min

10:40 is rediculous OPT, I'm coming for you, mabey not this year but I'm coming for you. Your a stud

Mark
Subs
75 lb barbell hang squat cleans
1.5 pood swings
30 towel pull ups

Watch got stopped in the middle of the squat cleans. Estimate 24-25 minutes.

murph 28:30 (+1:30 from last time... i must have cheated last time)

33YOM 191#

20:01 as rx'd

What do you fellow CrossFitters think about taking supplements like glutamine?

24/M/217

Subs:
25 lb. dumbbell hang cleans
1 pood KB swings
3 rope pulls per rope ascent (9 total)
16 lb. wall ball
3 singles skips per double-under (60 singles)
50 box step-ups, 20 inch box
25 jumping ring dips (I have a bum shoulder that I'm working on strengthening)

Time: 29:21

Heinous.

20:22

Subbed 1.5pood for 2pood KB swings
Otherwise, rx for 18:15

Awesome.

m/30/201/6'1"

29:59

subs
20x tuck jumps
30x 50lbs kettlebell swing
30x situps on floor
35x 65lbs barbell squat clean
25x goodmornings
30x 40lbs thrusters
45x towel pull ups

and im spent...

OPT...10:40 is nuts man...you are one bad dude

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 DB swings 50lbs

30 Sit-ups

20 Hang squat cleans, 35lbs dumbells

25 Back extensions

30 Thrusters 20lbs DBs

30 Towel pull-ups

Time= 36:38

hey bret, thinking about going to the cert in ann arbor myself (gotta make sure i can afford it). you living close to AA?

Age 36
BW 183

25:16, subbed towel pulls for rope climb, otherwise as Rx'ed. Finally hammered out the double-unders without too much whackin' my ankles.

Nice job, Luke!
Finishing as Rx'ed is a HUGE step.

I got some strange looks in the gym, maybe they weren't happy about me using up every available inch of space? Had to sub and improvise quite a bit.

"Freaky Friday"
25 lunges
10 pullups
50 bench jumps 10" box
20 tuck jumps
25 regular dips
15 KTE
30 db swing @ 17p
30 situps
15 HSC @ 2*15p
20 BE on stability ball
20 db Thrusters @ 2*15p
30 towel pullups
Time: 42 min

Towel pullups were by far the hardest. It actually took so long I recovered aerobically during them! I could have gone higher in weight on the others but I wanted to practice form.

Felt good, and recovered fast.

35:04 quit at 6 towel pullups

d - 29m/170

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 DB swings, 70#
30 Sit-ups, Anchored
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Thrusters, 20# DBs
45 Towel Pullups

23:13 - towel pullups took 7 minutes

j - 34f/125

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 DB swings, 40#
30 Sit-ups, Anchored
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball, 10#
45 Inverted ring rows

23:00

#194 Tony

Well, I did my undergrad at U-M, and come back for 2-4 games every football season (yeah, I picked Oregon and OSU this season...boo!). Family lives near Troy still, and my brother, who is also attending the cert, is in law school at Wayne State. But I live and work in St. Louis now.

I hope you can afford to attend. E-mail me and let me know what you decide. Do you live near AA? If not, I may be able to provide a place to sleep Saturday night (still have friends in town).

First serious metcon in over a month. Scaled to BrandX pack:

20 Walking lunge steps
15 Pull-ups
35 Box jumps
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents

Subs as follows:

- Box jumps: used 22" bench instead
- Double Unders: did 4 singles + 1 DU, up to 15 DU's
- KB Swings: Subbed 1 pood. At BW 143#, 2 pood is 49% BW... would have been ugly. Plus all I have is 1 pood kb)
- Sit-ups: Regular sit-ups; not GHD
- Hang Squat Cleans: Only have a 30# dumbbell; subbed 65# barbell
- Rope Climbs: Subbed 4 towel pull-ups with each hand, per climb; only did 1 climb

Time: 20:53

I don't think that after a month of little-to-no metcon, I should be getting a 20:53 time on a Pack-scaled WOD. I probably could have/should have left some of the things as Rx'd... would have hurt my time a little, but would have felt it a lot more.

Still a beast of a workout and felt great. Squat cleans were a little shaky, but better form than I've ever had on them before, and zero knee pain!

This is why I love Crossfit!

400M run + CFWU

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (70#DB)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 16 pound ball
10 Burpees

Pukie was looking for me but I wasn't gonna be found!

Rob_ME and I banged this out in 41:05
Had to wait for equip a few times in the GloboGym.

cfwu x 3

Mostlyrx'ed subbed with 15x3 towel pullups 15:27

my workout partner 18:56

last time 27m with subs
this time 25m37s still subbing rope climbs and had to do single arm 1poods

Pukie was chasing me and caught me in the parking lot outside my car.

23:20

subs:

tuck jumps for DU's
50 bar dips for ring dips
used #70 DB for 2 pood KB
#20 DB thrusters for wallball
45 jumping towel pull ups

Age 35
BW 147#

As rx'd:

16:09

Time 28:25

hang squat cleans - used junior bar only. worked on doing these correctly with good form
did everything but the following substitutions:
for double unders - tuck jumps
ring dips - chair dips
omitted the rope climb, cannot do the towel thing

Great WOD. Scaled to Pack per Brand X

20 Walking lunge steps
15 Pull-ups Jumping
40 Box jumps, 20 inch box
20 Double-unders (sub 30 Tuck Jumps)
20 Ring dips (Sub 60 Bar Dips had to touch toes)
15 Knees to elbows
20 Kettlebell swings 35 pound dumbells
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
21 Wall ball shots, 20 pound ball
1 Rope climb ascents (Sub 15 Towel Pullups)

30 Minutes to complete 1 set...thanks coach

PJerk rep of 3: 95-100-105-105-110-110-110

Clean rep of 2: 75-80-85-95; rep of 1: 100 PR, 100, 105 PR

I am happy- was just playing with the cleans. My PR on 1 rep before was 95. I got the 100 with good form today. The pull on the 105 was not the best but nothing I can’t work on.

Erin

This is a great workout. The superfit will be able to do all sets unbroken and are rewarded with an exponentially faster time (breaks are always much more of a killer than slower reps). I had hoped I was one of those superfit ... I was not. Next time I will take breaks on half the exercises I took breaks on this time.

22:46

Sub 75lb DB for 2 pood KB
Sub 45lb thrusters for wallball.
Sub tricep extension rope pullups for rope climb (knew those were good for something).

Ring dips were ugly, but legit. Full range of motion but too much contact with the rope.
75lb DB swings are hard ... seriously.
Rope pull-ups slowed me down. I think I could climb a rope faster than do 45 of those.

I'll break 20 next time.

Aaron

26:13
substitutions tuck jumps for double unders, ring dips w/50lbs assistance on Gravitron, 60 wall balls with 10lbs medicine ball, 3 BW drags for rope climbs

3 sets medicine ball slams

subs:
70 db for 2pood KB
45 Towel PU's for rope climbs
rest as rx'd

20:13, 6:30 better than last time

f/25/107

went as guest to a gym and was quite limited in terms of equipment... made me miss crossfit gym!

28 minutes

subs : dips on bench (no rings OR parallel bars), 40# dumbell swings,20# dumbell clean,good mornings for back extension, 20# db thrusters for wall ball and 35 kipping pullups for rope climbs. Was planning 45 but my hands were in too much pain.

M/25/215/6'4"

for time: 27:23

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Dumbbell swings, 70 pounds
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 Towel pull-ups
...........ouch

about 23 minutes

tuck jumps for double unders

only had a 10# ball

couldnt do more than 2 towel pull ups, so just did some more regular pullups, about 25

still feel tired 3 hours later

M/52/206/74"
38:00
Almost all sets were broken. Someday I'll grow up and be able to do this in under 20 minutes.
Sub's:
11 single double-unders, 25 single unders
50 bar dips - last 25 jumping
30 dumbbell swings - 70 pounds
20 barbell hang squat cleans - 70 pounds
30 thrusters - 30 pounds
20 pull-ups for rope climbs

m/36/6'2"/192
Colorado Springs

I'm going to have to sub 45 towel pullups here instead of 3 rope climbs which may cut into my time a little bit. Still going to shoot for less than 15 minutes. Good luck everyone, stay tuned!

14:45
subs
75 dipps for 25 ring dipps
70 lbs dumbell swing for 2 pood K.B.
60 lbs thrusters foe wall balls
45 towel pull-ups for rope climb

m/20/190/5'9"

subbed 30 thrusters for wall balls, 45 jumping pull ups for rope climbs, and 70# dumbell for KB swings. this was a tough one.

32:34

John in NY 48/68"/160
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box Sub 17" bench
20 Double-unders Sub tuck jumps
25 Ring dips Sub 35# weighted bar dips
20 Knees to elbows
30 KB swings 2 pood Sub 50# DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells Sub 70# bar
25 Back extensions Sub 25# GM
30 Wall ball shots, 20 pound ball Sub Oly bar thruster
45 Towel pull-ups
20:30
Jeff's wife is bad sick so no WOD for him today

M/45/155
25 Walking Lunge Steps
20 Pullups
50 Box Jumps, 21 in box
20 Double-unders
25 Ring Dips
20 KTE's
30 DB Swings, 70 pounds
30 Situps
20 Hang Squat Cleans, 30 pound DB's
25 Back Extensions
30 Wall Ball Shots
45 Towel pull-ups
20:31

As rx'd with the following subs:
25 Walking Lunge Steps
20 Pullups
50 20" Box Jumps
40 Tuck Jumps (sub for DU)
75 Bar Dips (sub for Ring Dips)
20 KTE
40 DB swings w/50#DB (same amount of weight moved)
30 Situps (feet unanchored, frog style)
20 Hang Squat Cleans, 35#DB
25 Back Extensions
30 20# Wallball shots
45 Rope Pullups (nowhere to hang a rope)

Time: 34:40

WOD as rx'd, subbed 6 x 10' rope climbs from seated, pretty much all left arm leads r arm evidently not quite back yet, still better than last time.

20:24, last 2 climbs took over 2:00

F39/48kg/152cm
I'm back after two full cycles. Wow I missed so much fun!
25 Walking lunge steps
20 Jumping Pull-ups
50 Box jumps, 21 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 12Kg
30 Sit-ups
20 Hang squat cleans, 8kg wall ball
skipped 25 Back extensions, not equiped at home
30 Wall ball shots, 8 kg ball
45 towel pull ups
time 16:40
Wish I had someone to workout with, any takers in the Petawawa/Pembroke area?

cfwu

only sub was 60lb for KB swings and climbed brass pole at fire station X 3.

17:20

34 M 195

As Rx'ed

21:30

Box jump on 24 inch box
Swings w/ 75lb dumbell
+ 2 extra rope climbs for FUN
rope climbs took about 2:30

24/m/168

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
75 Bar Dips
20 Knees to elbows
30 Kettlebell swings with 70lb dumbells
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 towel pullups(15 right are up, 15 left arm up, 15 even)
30:52

33:35 Sub Double Under Attempts, Power Cleans, 10 Towel Pull-ups per ascent

39:00 w/ 45 degree extensions and 45 pull-ups instead of rope climbs.

Travel day, hit this one first thing tomorrow. Can't wait. Never attempted 2 pood before on any swings. Sounds painful.

Shawn #225, awesome time. Strong work.

skipping today for rest before competition tomorrow and its killing me. i'm itching to do this workout. i will make it up for sure. looks like the canadians are killing it today. great job everybody.

rob corson

thanks for the recognition the other day.

20:40
sub'd
1.5 pood kettlebell
25# db hang squat cleans
12# wallball

i did all 3 rope climbs, first time i've done a rope climb!

as Rx'd but subbed towel pull ups

27:00 flat, perfect form

bret # 199
yeah i'm living in Ypsi. going to grad school right now at EMU. i'll definetely leave you an email and let you know about the cert.

Oh! I need a CF facility !

42/f/5'3/120

CFWU x1

33:16 minutes - Dirty Dozen

25 Walking Lunges
40 Assisted Pull Ups, darn it!
50 20" Box Jumps
40 Knee to chest tuck jumps
50 Bar Dips
20 Knees to Elbow
30 35# DB Swing
30 Sit Ups
20 15# DB Hang Squat Clean
25 Back Ext
50 9# Ball Wall Shots
20 Assisted Towel Pull Ups, darn it!

Feel Really Fantastic :) Still enjoying the endorphine kick!

42/f/5'6

24:14

20:54
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips subbed Reg. Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood 75# DB
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions Subbed 45# Good Morning
30 Wall ball shots, 20 pound ball
3 Rope climb ascents did not do

My entire body aches. it's pretty sweet. Here is what i had to sub.
50 regular dips (i didn't find out till after that its supposed to be 3 per ring dip...oops)
30 dumbell swings (45#)
Wall shots with 12# med ball.
45 towel pull downs

total time: 30:11

Although I did have about a four minute conversation with this guy who wouldn't leave me alone. (I wanted to blow him off, but i coach at a local high school...)

#177
Oh gawd, I laughed so hard I almost peed myself.

Pood=36#

25:40
22#wb
75#db swings
20 towle pu
25 pu

first 8 took 12min, then Hit the wall on the last four WOW!

22:10
1 1/2 pood kb
14# wall ball
25# hsc
6x 10' rope climb from seated

can't seem to speed up the box jumps:(

17:38

As Rx'd besides:
80lb dumbbell
20# dbells for wall ball
30 pullups for rope climbs

31 y/o male, 150 lbs.

Subbed regular jump rope reps for double unders at 4:1
Subbed bar dips for ring dips at 3:1
Subbed towel pull ups for rope climbs at 10:1

32 minutes, give or take (no stopwatch)

51/M/160

Worked on double-unders for a few minutes and, as usual, gave up, and subbed triple single-unders. Moved up 20 lbs. on KB swings, using 55 lb. db, the most I've ever used for this. Also, subbed 30 lb. dbs HSC's. Otherwise as rx'd. Knocked 2 mins. off last time.

23:46

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells

Completed in 28:00 before showering and heading back to class :(

42yom / 148

23:21 with subs

Subs
-40# thrusters for 20# wall ball
-45 up, switch, down towel pull-ups for 3 rope ascents

This is a 37 second improvement over the previous time for this one. Also to note, form on all exercises much better especially Dumbbell squat cleans and the towel pull-ups were 45 reps this time instead of 30 last time. Need to work on box jump efficiency.

Post - since I had my rings at the gym I did multiple sets of feet elevated ring pushups and then free standing hand stand practice.

Met two more CFers at the gym today. They were on a different schedule doing ring work today including MUs which they were both good at. I think there are now more than 12 people doing CF workouts at the Lifetime Fitness in Flower Mound, TX. The word is really getting out here.

45 yom 174
24:17

32/m/210/6'5"

subs:
75 dips
65 lb dumbbell swings
45 towel pullups

44:23

First workout in 2 weeks and 12 mins slower than last time, last 15 mins on towel pullups...crashed hard.

m/29/212

22:40

Notes: Messed up the KBS, only did 1.5 pood x 30. Also, did 6 rope climbs on 12' rope, so kind of equal as far as total work (m*a*d), but felt like the coming down and going back up often kind of sucked but gave me a break too.

29M/5'6"/163#

Subs:
50 bar dips for 25 ring dips
70# DB swings for 2 pood kettlebell swings
15# DB thrusters for 20# wallball
15 towel pull-ups for rope climbs for first two rounds. Last round was regular kipping pullups

Time: 25:15

First time doing this wod & it is deffinitely one of my favorites. HSC's were very ugly.

Side Note: I have found a new gym that actually has bumper plates, lifting platforms, kettlebells, GHD machine, hand chalk & all the other crossfit stuff! I am stoked & excited to sign up, but I need to see how badly I'm going to get bent over by my G-olds-lobo Gym to get out of my contract. This new place is legit & has a very puristic no bulls#$t environment which I feel is very much in line with the crossfit culture. STOKED! If anyone from Reno is interested in this gym, shoot me an email.

M/23/159

subs:
20 tuck jumps
20 hang cleans (didn't catch in a squat)
only had a 12# ball (still did 30)
25 supermans
45 towel pull-ups

TIME- 30:32

20'49" as RX'd except for rope climbs which were hand-over-hand rope pull ups (45)- 9 sets of 5 reps slowed me down a bit here.

This whole thing started ominously - I first plowed my left knee cap into the ground at about lunge #10 of 50 (25 left/25 right), that hurt like hell and added a "limp factor" to the WOD. Then, after a few turns in, the handle on my first jump rope breaks in D/U's. I replace it with my other rope and that handle breaks! No joke..what are the odds!? I manage to grab hold of what's left and complete the D/U's and blaze on until rope pull ups. Mind you, I love a hard workout and won't back down from a challenge, but I regularly wonder how close the 15 rop