deja vu?

deja vu and more ! lol

I guess this is for all those people who complained about their backs hurting last thursday during...

Four rounds for time of:
Run 400 meters
50 Squats

We had our first official entrants into the East Coast CF Challenge today! One of which was OPT, don't let that scare anyone away. As J Rock said yesterday, you have got to push yourself to improve and part of that is who you are competing against!

We look forward to hearing from more of you. We also have some hotel rooms blocked less than one mile from Albany CrossFit, with free breakfast and free shuttle from the airport!

Check out our website - www.albanycrossfit.com (w/f safe)for more details, or our log on the message board.

Feel free to send me any question/comments, etc.

Get ready!

my legs and back already do not like me right now and are going to HATE me tomorrow night

KStar is also one of San Frans finest jazzercise instructors.

Thanks Coach. Thanks heaps. Well there's the third hit. Hanging for a rest day tomorrow

HQ - we did this not too long ago, do you have a compare to date?

Thanks!

I swear he made that same face like a 100 times at my level one. It's the same picture I saw all day that day, only his shirt color has changed...

and I can't hear him saying "squeeze!!!"

Sorry ya'll. I think this is my bad karma coming back to get me for blowing off all those 5k workouts. Lesson learned!

Drats. I was crossfitting my fingers for 30 muscle ups for time.

I got my most beautiful easiest muscle up yet tonight. I didn't have to sit in the dip and push hard to get out.. I just popped right up! It was pretty awesome. Then I linked it with a second one but I couldn't lock that one out. I had done about 10 single before that. I'm so happy that I didn't get that crazy headache from straining to get out of the dip. I think the few days of rest helped.

KW: That's awesome news. I'm so excited for you and I'm really happy I helped. Let me know how it goes please! Watch those videos so you can practice at least one thing tomorrow. :) !

One more thing. I'm really not happy with my press. It's frustrating me big time. I was stuck at 85 and I finally got to 90 but I feel like I should have at LEAST 10 more pounds on the bar. Every other lift is going up so fast and the press is just not happening. WTF!? I know the gains are a little slower with presses but come on. RRG.

Today's secret phrase is...

"Blindfolded and inebriated."

Kstar rocks. We are lucky at CrosSFitSF

My lats already hurt from 150 pullup then the slow negative from the shoulder presses now my lower back is going to really tingle. cant wait for tomorrow. I believe I will sleep in till 6:00 am and then take kids to school and do the RX'D WOD.

I woke up thinking, How can I possibly do anything except run a 5k? Nothing on me works anymore, everything's sore...

The last four didn't kill us. Maybe you'll get lucky with this one Coach.

I think we should have a caption compedition for that picture.

Could someone tell me what I could do instead of back extensions since I do not have the proper equipment. Thanks.

This is a joke, right. And I used to like running.

Supermans are one sub. Can also anchor feet and do the extensions on a big fit ball. Doing these at a track would almost necessitate use of a fit ball or doing supermans. Personally due to a rugby injury, the supermans cause plenty of pain (seperated a rib that protrudes a bit and causes a nice pressure point).

Hope that helps #17.

Kelly is a great teacher!

"...replicate this position blindfolded and inebriated"

Awesome!

#8 Jason Ackerman,

According to my records, we have never done this workout since I started CrossFitting last May. Perhaps you're thinking of Michael? November 17 was the last time it came up.

#17 Bob: You can do good mornings

Oh, K-Star,

You having some sexy tiime there in front of everyone? I liike.

kstar

interesting. so you would want to build up maximum tension right before beginning the deadlift? hadn't thought of it that way before. i'll have to try it.

allison

5 pounds is a big jump for the press. get used to it. also, think of it as a percentage of what you are lifting. it's a big jump. rippetoe has 1 lb. and 1 1/2 lb. plates at his gym just to show improvement on a lift like that.

I don't know what to say on this one...deja vu like above and my legs just recovered from the last 400m/50 squats.

Gonna be a fun filled CrossFit morning. GRRRRRR!

S/F

first time posting
been following crossfit for 6 weeks now and am completely addicted.
don't know what or why i was doing at the gym before.
i am completely new to the olympic lifts
took a little bit of getting used to the stares at the gym while busting a sweat these people would love to but are too busy recovering or pacing themselves on the eliptical machine.
tonight's stare were even better beings i watched that video of Annie pumping herself up for the heavy loads, especially the foot stomps.
felt the need to finally post after 2nite

27/m/180
sp: 85,90,95,100,105
pp: 95,105,110,115,120
pj: 115,125,135,140,145(3)

never wanted anything so bad as to get those last 2, tried twice just couldn't get it
thanks to coach and everyone behind crossfit

Wow, just when my legs healed up from the 400 and squats last week. Ouchie...

#21 - maybe it was with rows, but I could've sworn we did something just like this, and it wasn't Michael. I'll check my book in the morning.

Is this CrossFit or CrossKill???

Is this CrossFit or CrossKill???

just when I thought today's work out was nice b/c my legs were not burning....this happens. I kindof predicted it though....I had a feeling that running was going to be a part of tomorrow's pain.

I love shin-splints!

BTW....I had one of the best "pumps" ever today after the shoulder onslaught.

I loved it.

K

Have a Navy PRT in the morning, suppose I can use that as my warm up (its only 2 minutes pushups, 2 minutes situps, and a 1.5 mile run) then just head to the gym right afterwards. Hopefully.

Sorry guys I think this one is my fault. I have been lazy and didn't get around to doing the 400m and 50 squat workout until about an hour ago. My quads are still pretty sore and I sit down to look at the site and low and behold this is what I get for tomorrow. Ouch.

Last Thursday is back with a vengeance.

Thanks Allison & Ryan for the suggestions.

All I can say is thank Allah it doesn't involve hands.

sf

Where to girl scout cookies fit into the Zone diet?

Weighted magnets for very small incremental increases if 5 lbs is too much.

We can all recognize each other tomorrow: we'll all be walking funny and avoiding stairs!

Wow...just now recovered from last weeks 400 mt wod too. I had to read it twice. All I know is I'm expecting to get better times on the 400

This sounds crazy but I think that I love squats, so having said that I cannot wait until tomorrow.

Wow...just now recovered from last weeks 400 mt wod too. I had to read it twice just to make sure i wasn't losing it. All I know is I'm expecting to get better times on the 400

Yea! Finally a WOD my recovering-from-rotator-cuff-surgery-body can do! yippee!!! Thanks!

Can you please tell me how to do a good morning and a superman?

Thanks!!

The anticipation of seeing Sevan get decimated by Jolie is just building every night. Anyone else?

Ok, I'm running behind and don't post often. I caught up on this one's little sister on Saturday. 17:30. Don't like running admit I have avoided some WODs. No more.
Still got the training wheels on with running in the VFF's. Started to get a blister on the pad just behind the big toe. Any hints on this? Practice, practice, practice? May have to do this one with the old running shoes.

#11 AllisonNYC - Did you stomp your feet? Ha ha ha.....

Also, check this out.....

NFL Combine is going on right now in Indianapolis at the RCA dome. A little off topic, but you gotta check out the Strength & Conditioning Coach John Lott of the Arizona Cardinals (former Cleveland Browns) doing the bench press. Pretty Funny stuff!!!

"Get your stinkin' mind right"
"Hup...Hup Hup"
"Come on meathead....Gimmie another"
"If your gonna be a bear, might as well be a grizzly"

http://play.rbn.com/?url=nfl/nfl/open/nflfilms/demand/s2006/nfln-ta/off/best_of_john_lott_300k.rm

#46 Ironmantom

Ha! and to think i live in his state and could be receiving such advice. That is great. I want him to come to our home gym. Our head-trainers would love him (probably not actually).
Actually, I think they'd probably set him up with heavy overheads and walk away...

#27 Jason Ackerman

You're right, it was with rows 071230 (5x 500m row/50 squats/30 BE)

I subbed SDHP, and am excited to see how I can do with runs instead...though not tomorrow, I'm on a delayed cycle and just did the 4x 400m run/50 squat today so I think that would be a bit much. Cheers!

KT #43 -
A superman is done when you lay flat on your stomach with your arms stretched out in front of you (so you look like Superman flying) you then lift your upper body off of the ground, keeping your arms extended, hold for a sec, and back down slowly.

A good morning is when you put a barbell, broomstick, or whatever you want across your shoulders like you would when you do a squat. Stand with your legs straight and feet together. Then (while holding on to the bar) you bend over at the waist until your upper body is parallel to the ground and stand back up slowly.

Don't see superman in the demo section. Want to use the track tomorrow. Anyone explain or know where to find? Thanks!

Rough 3 days.... anything with 5 rounds for time is always rough. 250 squats, sweet.

Maybe we can do 3 bars of death on Friday!

Found it. Didn't look in the right place.

I want the 150 burpee workout...

Christy,
I just had rotator cuff repair also. Let's compare notes!
tmmeyer at yahoo dot com

Kstar-

Great video, not only are you a great athlete but, but also an amazing coach. Thanks for all that you do; and hope to see you again soon.

Thanks Mike!

27/F/169/5'8"

Im a bit behind here in Hawaii - just did Sundays workout today (Monday) - ouch:
45:39
5 rounds of:
800 meter ellipse(i do enough running training for my marathon)
30 - 35# db swing
30 - pullups (rounds 1,2,3 with 60# on gravitron rounds 4,5 with 70# - must admit the last set was basically sets of 2-3)

ouch - i have been basically worthless tonight after the workout - can wait to try to move my arms tomorrow

GOOD MORNINGS
If you're going to advise a newbie on how to do a potentially injurious exercise, make sure you include the most important information:

1. KEEP YOUR BACK ARCHED
2. DO --NOT-- BEND YOUR RIGID, STRAIGHT BACK BELOW PARALLEL TO THE FLOOR

If it's your first time, use a broomstick. Stand straight with broomstick in back squat position, feet shoulder width apart. Pike forward, bending only your hips, keep your back straight and maintain lumbar arch. Stop as soon as you feel the pull in your hamstrings, then straighten up again. Keep your head up during the motion.

kelly needs his own t.v. show...great presentation, and i know under it all he is so funny. stud with 20 d's!

and here I was hoping for an easy 10k

Uh oh, sounds like we have a new blindfolded and inebriated WOD coming up. I guess CrossFit DOES try to prepare us for anything. Bring it on!

Dude - I hurt. What the heck is with these last two rotations? Enough pain, give me "run a marathon" for I think it would be easier on my body than this. Oh well! 3, 2, 1...

As Rx'd.... 17:32...and a damn near collapse after round-4.

Squatastic!! legs just healed from the last lot too!

F: 35/5'7/60kg

29min 50 sec
- running on a treadmill.

Did yesterday's WOD but didn't record my sets properly, duh...

I train on my own as my husband is busy personal training clients when I train. I could probably work a little harder if I had someone else to compete against/motivate me - for now I'm just glad to get the WODs done!

That's a lot of "presentation" for the little bit of info that was imparted. How about just making your point and then explaining why it's done that way?

Just starting out on CrossFit. Doing the workouts a day behind due to timezones, so here goes (be kind):

m/35/174/5'9

(Weights in Kilos)
sp: 50/55/57.5/60/60 (failed)
pp: 50/55/57.5/60/60
PJ: 50/55/57.5/60/60 (failed on 5)
rested 1 minute and did the 2 failures.

I wasn't sure if I should do all 5 sets of the first exercise before moving to the next, so I did them one after the other (1xSP, 3xPP, 5xPJ, repeat). If that's wrong, please correct me, I am eager to learn.

10 minutes interval training on the stationary bike to finish; 20 seconds all out, 60 seconds moderate.
Krav Maga training tonight to round me out.
Stephen

23:20
32/F/140#

35y/85Kg/M/180
SP 40, 60, 62.5, 62.5, 62.5F
PP 65, 65, 67.5, 70(2), 67.5
PJ 67.5(4), 65(4), 62.5, 62.5, 62.5

19:49 - 400 meter parking garage runs (50 meters per turnaround), 50 squats to Dynamax ball and with full hip extension, 30 "supermans" on a carpet piece with a pause at the top position each rep. Calves still sore from Eva.

My neighbors leaving for work this morning know I'm nuts.

man i just finished this one, man my back is killing me now. I sat in my car for 20 min. just trying to move my lower body.

24:11
18/m/150

20:02

Subbed good mornings.
Run distance was off. Done around a hotel parking lot.

23:23

Wow, that small demonstration by Kelly has really shed some light onto some problems I might be having with generating the power off the ground that I seem to be lacking...I am stoked to come off my 5 day rest cycle and try it out.

Quote of the day

"When you are through learning, you are through"
-the wizard of westwood, aka John Wooden.

49m/5'10"/225
as rx'd
21:22
I'm behind. I did "Eva" yesterday.
I was only able to get 3 rounds in at 33:13, so I guess I did "little Eva".

First time commenting, I'm obsessed now that I've started Crossfit. I've been spending all my time watching the WOD vids posted on your site and I've been wondering about the workout schedules the die hard people have. I've definitely seen results from doing the WOD but some of the featured athletes on the website have to be doing more to get that type of results. I'm ready to step up and really be in some pain. What more should I be doing?

M/38/187/70"

CFWU x 2

TDY in Kansas. I'm calling this the "Best Western Donkey Kong".

Max rounds in 20 min of:

5 walking lunges
15 stairs
5 walking lunges
15 stairs
5 walking lunges
10 burpees

11 rounds in 20:08 and my legs are smoked.

22m/5'10"/190
track was covered in an icy-slush, subbed 50 overhead arm claps for the back extensions/suppermans
16:17

first WOD, good stuff

M/31/5'7/177
As rx'd
26:58

M/40/5'11"/190

23:50

F/37/5'6"/140

23:28

forgot to mention: sub supermans for back extensions

15:58 - sub'd 400 m row for runs

"I want you to be able to replicate this position blind-folded and inebriated"

that's what she said...

21:53, a minute slower than last time, but had to use dreadmill.

Took off yesterday to do a double header today. Just got back from my Navy Fitness Test, scored a 225 out of 300. The only thing that saved my run was having done crossfit for the past month or so. I haven't been able to run until about a week ago do to an injury. My back is still tight when I run, but it seems like I can go longer before it gets bad. First time running was after a half mile. Second was after 3/4 mile, etc. This time I only had to do about a quarter mile with a tight back. Can't wait to be 100% again!

For that reason, I really like this workout and the Eva workout, lets me run just enough to where the back doesn't get tight, but I'm still getting it in. I say keep 'em coming (doing this WOD tonight)
--Adam

Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions

Today was beautiful. Good morning to work out. did this in about 10-12 minutes. I will soon be able to time my workouts, yeah!

Squts x 30...25:12

bw: 183

21:19. Subbed elliptical LV3

M/34/6'2"/230

As rx'd 27:05 treadmill running really slowed me down

On treadmill with 45# goodmornings;
Jim 48/M/170 24:00
Daryl 36/M/185 30:11
Will 21/M/200 33:08

M/37/185
AM: Hotel Life Fitness Treadmill at 6 min/mi pace
subbed SL Dead Lift with 10# db x3 Good Mornings with a curl bar x 2 for Back ext/

25:38

He's teaching O-lifting in swim trunks and running shoes? Tell me I am mistaken.

Crap. I just did Eva yesterday and it almost killed me. I wake up today and feel like I've been hit by a bus. Then I get online and see that this is what is waiting for me this afternoon. can't wait to RICE it up on the rest day.

As Rx'd: 25:39 Ugh.
Ran on treadmill; lost about 30 sec in round 5 waiting to rotate in on the gym's one back extension stand.

AS IF 4 rounds of the 400m run and 50 squats the other day was not enough. Someone in the group mouths off and we all get punished with another round PLUS 30 back extensions.
Just not fair....ha!

M/24/175

As Rx'd 27:49

SPAWN= 29:30

30/M/190

as rx'd except I did good mornings in stead of back ext. because I usually don't have access to
a back ext. machine.

time was 23:40

I was happy with my 400m paces

John

as rx'd 26:04

bw 170

18:04 as rx'd

47/m/180

as rx'd 30:40

On treadmill with 45# good mornings

first 3 jogs @14/kph, the last 2 @13.5/kph

26/F/115

Sub'd back extensions for Good Mornings with 35#BB on my back.

22:29

As rx'd 17:04. First set was too slow, so I was playing catch-up on the next 4. Nice to feel the lungs recover during the squats. I'm pretty sure I could've done better, but satisfied with how I felt. Haven't been posting for the past while due to nagging injuries and very so-so performances, but I feel like I'm on the mend.

M/38/77"/217

23:20 as Rx'd

Wow, this one made me suck air! Felt a good pace after the third round.

Subbed 45#bar good mornings for Back Extensions.

squats broken up as:
50
35/15
25/15/10
25/10/10/5
35/10/5

All goodmornings unbroken.

20:15

I'm new to CF, and had a few questions (if anyone wants to help me out):

1. I haven't worked out much the last two months due to a shoulder injury that led to a pulled pec muscle (tried to come back too fast). I'm very familiar with movements such as bench press, shoulder press, etc. but how do you establish what weight to use? Since I'm trying to re-build, I don't want to overdo it and set myself back again.
2. When you have a workout (like yesterday) that specifies repeated sets of the same exercise, how much time do you take between sets?
3. Due to home/work schedule & location I can only do lifting workouts Mon-Fri. Since I sometimes miss a "prescribed" workout, is it better to go back and make up one I missed (instead of doing the workout for THAT day), or should I just forget the one I missed and do the WOD for the day I'm on?

Any advice would be appreciated!

Luke

3 rounds for time with 35# DB of:

left arm
5 x overhead lunge
5 x burpees (without the db)
5 x snatch
5 x push jerk

same as above for right
completion of both arms=1 round (no $h1t!, duh)

13:00; it would have been faster if I didn't have that 'nooner with Fran yesterday.

43/M/75"/200

What a sick workout.

31/M/205lb

24:47

Superman substitution for back extension.

Trust me on this:

go to bed early & sleep all you can
exactly eat the zone (fresh/organic/low glycemic)
workout as if it's mortal combat
do not drink any alcohol
ART massage

things are happening to me that i still find astonishing, even a year & a half into crossfit. Vertical.

i'm living for the moment, and enjoying every single thing about life. yet, i wonder what happens next in the CF journey. what a great ride.

CrossFit = Joy

Today is a rest day for me. Hard to sit still.

M/22/6'1"/185

As RX'd: 16:40
Not going straight from the squats into the runs really helped me move faster, I think.

M/22/6'1"/185

As RX'd: 16:40
Not going straight from the squats into the runs really helped me move faster, I think.

Oooh, kicking it up a notch from last Thursday. Excellent! My pained wrist approves. Whether my legs will approve tomorrow is a different story...

Comment #81 - Posted by: OPT

OPT - Wondering if you have any speculation on the effects of subbing in the row for this one?

Seems like it would make the back extensions totally brutal!

Sick Time Bro!

M/33/157#/5'6"
400 meter Run
50 Squats
30 Back extensions
X 5 rounds
as Rx'd
22:58

Sorry about the double post

30/m/235/5'10"

Runs done on a treadmill

as Rx'd 32:39

Kelly Moore, forget your neighbors!...they have no clue that an elite crossfitter lives right next door them. You should start charging them a spectator's fee just to watch you in action.

Age=28
BW=185

As rx'd:
23:25.

http://www.stevesclub.org

WOD as Rx'd: 22:37.
Not too please with the time but I did have to wait a little for the back extensions on round 4.
I'll push for sub 20 min. next time.

28/m/205/5'8"

Subbed in Jump Rope (400 jumps barefoot) and Rowing (500m).

Run, jump rope, row, jump rope, run.

45:10 (Only 2 weeks into CrossFit full time)

As Rx'd Running 200M to a turnaround and using a swiss ball for the back extensions.

19:34

Whoops, I meant 19:44!

Whoops, I meant 19:44!

#104 Luke,
I have noticed that a lot of people on here will just pick another WOD to do when they are unable to meet the requirements of the daily workout due to their location (i.e. on the road in a hotel, etc.)

I haven't been around the block at crossfit here too much, but hopefully I'm making the right recommendation.

Oh, and Welcome to Crossfit!

While I don't think I can make it to the East Coast Games, I will be at the CrossFit Games in Aromas. How to beat OPT? With a stick, while he sleeps. ;-)

37/m/150

23:20
runs on a treadmill. back extensions from a flat bench with my feet anchored under my weight rack.

About 4.5 min a set

24:03

As Rxed

20/M/143

Treadmill on 8mph

23:33

Getting kind've fed up waiting for equipment at 24hr fitness.

Luke #104

1. "I'm very familiar..." No one cane tell you what weight to use for the strength WOD's. Your experience will be the most helpful guide. In general think of the weight you think you can do and then LOWER it the first time you do a WOD. Coach calls it the "long on-ramp to fitness", meaning that it's a long journey and that it's better to go a little light the first time and not hurt yourself.

2. Read the web site, Brother! Read the FAQ's, read the comments section above your question (you asked this yesterday and this question was answered in the body of several posts). Click on the "compare to" and read the comments from the last time this came up. It's rare that a truly new question comes up.

For the 1-1-1, 3-3-3, 5-5-5, etc. you should rest sufficiently that you are able to do a max effort for the next set. Typically 2-5 minutes; not long enough to lose focus.

3. Ditto...read, read, read. There are multiple places that discuss the 5 on/2 off vs. 3 on/1 off schedule. The main page is a guide; if your schedule fits 5on/2 off simply decide for yourself if you would like to make up a skipped WOD or just do the next. If you are new to CF I would suggest doing whatever 5 come up in a row. Be careful not to always skip the same general type of WOD unless you have a very particular goal (strength or endurance, etc.).

Welcome aboard. Fasten your seatbelt.

I can't imagine doing this on a gym treadmill. I love an outdoor track so much more.

#104 Luke - 1 - There is a great article on working wounded in one of the early Crossfit journals. I am on travel right now (3rd week, sigh) so I can't look up exactly which one. It gives lots of ideas on how to work around injuries and get back into the game. If you poke around the corners of the site, you will probably be able to find a reference to it so you can buy that issue.
2. Heavy sets get as much rest as you need but don't let yourself get cold. Maybe 2-3 minutes is a good place to start. Find what works for you.
3. If I get behind I will make it up if it makes sense without killing myself, but not worry about it too much if I can't. Example if I missed a heavy lift wod and the new one is a 5k I will run in the morning and then lift in the afternoon, but if its 2 metcons or 2 heavy lift wods I let it go. I don't know what everyone else does.
Hope that is helpful.
-JP

I am new to the program what does the Rx'd stand for.

bingo:
Great to have you back giving advice again. You really need to make this a full time job. I think we may need a Newbie/Bingo link on the main page for each WOD with a detail description like you provided during January. Nice work...

... Mike

Luke -- A couple quick answers for you--
1. Shoulders are complicated little bastards as they are a very mobile joint. You need to learn how to stabilize the shoulder through the engagement of your traps and lats. Go to the search function and look for 'Working Shoulder' or 'shoulder in the ears'. Look at the videos for shoulder press and push press, understanding how the shoulder will be stabilized. Once you get these concepts down, slowly start working your Range of Motion (ROM) using a PVC pipe with a wide grip and going over your head SLOWLY and around until you touch your waist. Look at the videos on the exercises and demos page for overhead squat, snatch grip, and Jerk. But take it easy, and if you want to do the prescribed exercise go super light until you feel you are rehabbed. Essentially scale it back to PVC for any shoulder exercise, then move to a light bar, then an O bar (45lbs) and then add weight. So as to establish if you can go up, keep the reps the same as prescribed, just change the weight, so that there is only one variable you are changing.
2. The beginning of each workout will usually say something such as "5 rounds for time" or "5 rounds for max reps". These are the main different types of workouts. If it is 'for time' then you are trying to complete the prescribed reps/weight in the LEAST amount of time, therefore little or no rest between sets. This is easily said but as the metabolic demand increases with intensity, you may be forced to rest. A good technique is when you get gassed just choose a random number of breaths like 3 or four or an arbitrary time like 10 seconds, and then regardless of how recovered you feel, start again. For the max reps, take as much time as you need to recover, NOT ONLY metabollically (ie you are no longer gassed) but also neurally -- you feel fresh and ready to go again mentally.
3. There are two general crossfit plans - 3 on 1 off, and 5 on 2 off. You sound like a 5 on two off because of your schedule. That is fine. Coach chose 3 on 1 off because in his experience his athletes were getting a better adaptation from this stimulus response cycle. Plenty of people do 5 on 2 off, just make sure your body is recovering in between workouts so you don't reinjure your shoulder. Follow the WOD, and if it is a rest day, go on your computer and look at some Affiliate pages for some ideas. Or just choose something you know you need to work on.
Hope this helps and welcome to Crossfit mate,
LTT

This is almost the same workout as the one from 12/30/07. That one was 500m row, 50 squats, 30 back extensions.

I remember doing this one at a globo gym while I was visiting my friend around New Years.

No wod for me - national master's weightlifting competition April 6. Pretty much strict oly lifting til then.

mhlane #130:

Thank you for the kind words. I'm simply playing hookie today, hanging out with Mrs. Bingo and Lovely Daughter just for the fun of it, and I had a couple of free moments.

Whoa...did noone see the woman in the background? I think Eva T. has a partner for next years calendar.3-2-1..marry me

28/m/220 lbs
finished in 27.45 using 8lbs ball for squats.
It's a good hurt.

43/f/5'6

snow shoveling 1 hr
wod
too much snow to run
did 5 X
300 rope jumps (little over 2 min)
rest as rx'ed

27:19

I missed the third day of the last cycle moving out of my house after graduating from the course I was in. So I am playing catch up and am trying to get back on schedule.
Last three days:
Sat 23 -- From CF Santa Cruz
Rune 1 mile
75 Squats @ 95lbs
Run 1 mile
We missed our turn around and so the 1 mile got extended to 1.35 mi each time!
26:17 with 8:13/7:57/10:07 as my splits.
Sun: Lynne Bench at 175
1: 10 / 20
2: 9 / 20
3: 10 / 17
4: 8 / 20
5: 8 / 21
I was so pissed I hadn't broken twenty by the last round I forced myself over that damn bar!!! The bar is a really thick bar which is completely different than a normal pull up bar -- my grip was always the first to go.
After we did max push ups in 1 min 38 Crossfit form (chest/nose hips touching) and 50 GHD sit ups
Mon 25 : From crossfit Santa cruz, 40lb DBs used (1 in each hand)
21 DB C&J
5 rope climbs
15 DB C&J
3 Rope Climbs
9 DB C&J
1 Rope climb
Time: 18:17
This was a much bigger thrasher than I was expecting!!! My grip was really worked!
I am taking today off and then will do Eva tomorrow while everybody rests, and then do the regular 3 days to get caught back up.
LTT

BW 171

17:00

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

19:39

17:49

back extensions on swiss ball.

28:09

I think using a treadmill takes longer because you have to walk to and from it. anyway, next time i'm giong sub 25...no excuses. I did knock out the first 50 with no breaks, then got to 30, then 25, 25, and 20. May not sound great, but way better than last week. It feels good to see improvement.

Whoo-hooo! I am registered for the Ann Arbor Cert 1! I can't wait and I wish it were this weekend. If anyone else is signed up and is just as stoked to go, shoot, send me an e-mail by clicking my name and we'll coordinate CrossFit jack-assery!

Praise to Kelly S. for being the renegade and NOT shaving his head!

Geez, what's up with all the shaved and waxed CFers?!?

30/m/190

22:28

I think I left one of my lungs on the floor in the gym.

Adam, bingo, JP & LTT,

Thanks for the info! I admit, I posted my questions yesterday but must have missed any replies in the 400+ posts (I thought nobody cared! :). I'm still working my way through all the info on the website, but it really helps to have someone take my questions personally.

I made my first attempt at the Eva yesterday: JEEZ! I didn't realize how much "specializing" had hindered my overall development. It killed! But I know CF is working and I'm pumped to keep going.

Thanks again for the support!

Luke

23M/5'9/140

Slight hill on the 400 meter.
Subbed back extensions with stiff leg deadlift with a 15lbs short bar. Otherwise as rx'd.

Time 29:59

Finished with 75 pushups in 2 minutes.

M/45/5-9"/157lb

As Rx'd but on treadmill (1% incline) @ home

25:05

Correction-- time was 25:20

God bless Crossfit! I have never wanted to vomit and smile at the same time - now I have (several times).

20:39

I should Read first 3rds I did 50 Back Ext

Question: For those of you who can do handstand pushups, how much can you shoulder press?

21:52 as Rx'd

The wind was brutal!

#129

Rxd = As prescribed, as noted, as written, as posted.

Wow, what an excellent video, I cannot wait to see the follow-ons. Kelly is an excellent instructor.

Have Fun, Train Hard,

Billy

didn't measure the distances. apprx 30 minutes. no back extension--too sore. love these work outs!

F/29/121

As rx'd 19:27

L sit hold after= 45 seconds =)

alan:
Not a one to one unless you are using parallettes. I can do about 20 HSPUs in a row to the floor but can only 1 rep max right at my body weight on the Standing Press. When you do the HSPUs to your forehead you are really still a little above the sticking point on the Standing Press so it is easier. Using Parallettes and going all the way down to the shoulders is better but you can still wiggle and kip to get fully extended but cannot take advantage of this with the Press so even parallettes is a bit easier but much closer. Hope this is what you were looking for.

… Mike

41yo/f/158#
lisaq wux2
5 rounds 20:52
treadmill 1 degree incline, .25mile
med ball depth squat
swiss ball back ext
1st round: 8min/mile
2nd: 7:53
3rd: 7:47
4th: 7:41
5th: 7:30
need to push self faster running
I liked this triplet~

3 CFWU 10
24:08

Suggested Photo Caption:
Business up front, party in the back.

WU .5 mi. walk on treadmill
WOD
30:40

Great video, very helpful description of peak tension. I'll definitely work on that. Still dying to see part two of the One World video.

Brian MacKenzie is breaking into the Globos. Just got a copy of “Expreience Life” a LifeTime Fitness Globo Gym magazine and low and behold an article on the Tabata Protocol. I thought it would be an interesting read and then the guy being interviewed mentioned his coach Brian and the fact that they were doing this at Genetic Potential and CrossFit Newport Beach. Nice article especially considering the source. Here is the article if anyone would like to read it.

http://www.experiencelifemag.com/issues/march-2008/fit-body/the-tabata-tune-up.html

… Mike

wu- 3x samsons, 15 sit ups, pull ups (30 assist 15,12,15)
WOD- 31 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

CFWUx2

Subbed goodmornings for back ex. I am a lot faster at be's than gm's but would have had to go down two flights of stairs to get to the ghd, which would have defeated the time saved doing be's.

22:09

Oh, gm's with 20lb.

mike 162 - great article - thanks

26/m/150

16:30

Subbed supermans for back extensions. Let's see what katon has up his sleeve.

OK who comoplained about not enough running? This seems like college track practice lately. Haha!

Can anyone suggest a sub for the 400m run that doesn't involve treadmill or rowing machine, last time I subbed 50 double unders but I'm not sure whether that is a roughly equivalent effort (it seems a lot harder).

I can't run outside right now (Toronto ain't no Santa Cruz, sigh....) and I will not have access to any machines tonight.

long stretch still sore cfwu x 2

asrx on the stinkin dreadmill

19:35

I have come to the conclusion that coach is getting us ready for swimsuit season or either a underwear model. Another conclusion that I have come to is that anything that starts off with 5 ROUNDS FOR TIME is very tough both mentally and physically. Good god I need a rest day.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

23/F/5'8/138#

5 rounds of:
run 400m
50 squats
30 Good mornings

21:27

32/F/5'10"/155#

still a day behind:

SP: 90-95-100-105(F)-105(F)
PP: 100-105-110-115-120(PR)
PJ: 120(PR)-120-120(4F)-110-110

23/m/70"/180

23:15 as rx'd

25/m/157/5'8"

RXed
18:45
dang jeremy you dominated me today, i have to pick up my running i think. Everything else i was pretty fast on. My last set took me almost 4 minutes! That is bad. Well done. +1 for you today! haha

Cobra Elite!

Jon 27/m/6'1"/165
4 rounds for 20:51
knees still hurting him a bit. So we decided to stop it at 4.

24:04

Subbed running for rowing.

First time post: F/165/26
I have been Crossfitting for 45 days, eating clean and I cannot believe what is happening to me... I have lost 25lbs and about 20" off my body and I am getting so strong it's amazing.
I was an athlete in high school and as adult I became very out of shape. The last 3 years have been spent at globo gyms making frustrating or no progress.Starving myself and being misinformed by trainers. Then I found a Crossfit gym!!!
Ahhhmmaazziinngggg!
I went from puking the first day to today where I did my first two unassisted, perfect pullups!!!
Thanks Coach!!! Keep it up. I'm totally addicted!

Did somebody hint at the fact that we weren't doing enough running? Yikes!

m/30/160 sub jumping for 2:30 insted of run 19:23
f/26 18:35

34/m/160/5'7"

Hi everyone from Northern Ireland.

This is my first post and iv been following crossfit for a few months. I just want to thank coach and the gang for showing me the light to proper training.

Did todays wod using treadmill but the rest as RX'd

Time 23:43

m/30/160 19:23
f/26 18:35

sub jumping for 2:30 insted of run

40/m/211

Much harder than I thought.

squats and extentions were slow, runs were at
7-7:30 pace

Thought I would be around 20 minutes but;

24:52

23:05

37.20, run on treadmill, squats, good mornings

Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
On treadmill, flight of stairs between treadmill and back extension thing.
19:06.
LOVIN IT! Feel so pumped after!

29/m/179

Totally beat down from this week.

400m runs were actually slow jogs

As rxd: 26:25

29/m/179

Totally beat down from this week.

400m runs were actually slow jogs

As rxd: 26:25

Rx'd
25:34

silly question... how much doe order play into the equation? i.e. is there a reason to not switch the extensions ans squats around?

just curious.

23/M/5'8''/150
RX'D
21:57

My lower back hurts so bad now... thanks coach. What a tough week!!!

Run 400M + 50 Squats+ 30 Back XT = 27 min ...oh la la :(

27/69/185/M

As rx'd 20.29

My back felt like one giant knot at the end. Finished with 15 minutes of jumprope.

24/m/196
22:10 as rx'd...thinking about doing this one was way worse than actually doing it...I may be re-evaluating that statement tomorrow morning, but as of now it holds true.

34/M/77kg

As Rx'd:

20:53

45/M/6'/185
firedog06@comcast.net

TIME: 16:06 AS RX'D

SQUATS DOWN TO 12 INCH BOX.
WAS TRYING FOR 15 MIN. BUT HIT THE WALL.
NO WEINER DOG TODAY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

33/M/190/6'1"

CFWU X 2

Sub'd 500M row for run......what was I thinking?

32:04 in tears

I think I might need a lower back transplant.

17:38

17:38

LA: As rx'd: 24:51 (it's the running, not the squats, that slows me down!)

J: She's pregnant so she can't do back extensions -- subbed 45 lb. deadlifts AND had to run an extra 1/4 mile or so and use the bathroom (we were in a park)in the middle of round 2: 26:41!

M/45/174

21:25

37/5'09"/190

29:46 on treadmill.

37/m/172

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Oooopppsss! Did 40 Back extensions...

time: 21:50

back squats
5x5 100kg(220)

500m row
50squats
30back ext.
5rounds
time: 25:49

37/M/5'09"/190lbs

29:46- treadmill

28:15

28:30

32/F/140

21:52 on treadmill

I had to keep waiting to do back extensions, I am sure I could have broken 20:00 if I did not have to.

M/28/190lb

WOD as rx'd.

Time 16:44.

- OlliS

time: 19:27

Run: Treadmill 9.0, 9.0, 9.0, 9.5, 10.0
Squats: 15/15/15/5 each rounds. Deep squat with full hip extension at top.
Back ext: sub'd supermans

As rx'd

21:59

Luke The Feruary 2003 Journal is an excellent resource for question number 3. It is entitled 'theoretical template for programming.'

Just as an example... I have been sick since I retuned from the cert in Santa Cruz and I simply couldnt do Eva. I barely trudged through Helen as a means of scaling yesterday instead of the press wod because I didnt want to forsake the theory behind Eva's brilliance. So today I did the wod with 400 m row and added to the squats and b/e with sit ups and push presses all for 30 x 4 rounds. I was feeling a little better and I will rest tomorrow hoping to be 100% by day 1 of the next cycle. Is this a perfect method? No. Is it good? Absolutely! At the cert one thing that I heard several times from multiple trainers was "NOT TO MAKE GOOD THE ENEMY OF PERFECT" Is a five day cycle good. Absolutely! Will crossfit work if you scale the programming? Of course!
Rest is so important especially if you have rushed and paid the price in the past. Sometimes its better to sharpen the ax than beat at the tree with a blunt edge.

26:39. Subbed good mornings for back ext.

31/m/6'4"/220

M/38/215

Had to run on treadmill.

As rx'ed: 24:48

M/23/230lbs

all five rounds on a treadmill
25:53 min

M/26/6'2/210/NYC

So this is my first time doing crossfit.
I've been going to the gym doing running and weights for a couple months at least. But anyway. I only made it through 2 rounds. Ah well. I think I'll get better.

warmup: all 3 rounds
Run: treadmill 7mph/incline 3 x 2
Squats: 50/25 x 2
Back extension: 30/30 x 2

40/M/5'10"/195

Scaled to 3 rds for time of 400M run, 50 squats and 30 supermans in 21:15.

Left me on the floor, gasping for air and unable to stand so it was a good morning all the way around. I'll honestly say that I didn't have another round in me. Next time will be different.

32/m/215
22:38 on treadmill
my legs had tears not sweat coming out of them at the end... gym has only one thing for extensions and of course little miss pretty puff was using it so had to sub machine extension on the 3 middle ones... took at least 30 sec longer on each w/ probably too much weight.... I need to get a ghd for home.....

As rx'd

Time: 21:59
400m run splits: 1:56, 2:17, 2:28, 3:00, 3:03

Terrible 4th and 5th lap I know. My legs are trashed. Hope Thursday isn't a 5K!

42yom / 148

20:01 as rx'd

warm up with "Fran"

only had time for 4 rounds - 17:46

27:18

subbed Good Mornings
TM 1% incl.

#212 jslater:: Welcome to the wonderful world of CrossFit.

I'll see you at CrossFit South Brooklyn and the Box soon... right??

As rx'd

22:48

As rx'd 21:16
The combination of Squats and Back extensions was murder. Much more difficult than BE and situps.
rd1 1:41/:53/:44
rd2 1:58/1:02/:47
rd3 2:14/1:29/:56
rd4 2:23/1:33/:57
rd5 2:19/1:30/:44

I was stoked. I finally got to use my new Ham/Glut Back Hyperextension for a WOD and my Bumper plates came in today along with my Crossfit Pendlay bar. Can't wait to use them.

19:10

subbed supermans

treadmill-rainy/cold didn't want flu part 2

Holy crap some of you have great times. What they hell do you eat...lol.

I'm really sad to be missing all these great WODs, but my hip just wouldn't have it.

I devised an isometric tabata just for "fun"

20/10
4*Pushup bridge (hands far out)
4*Flexed arm hang
4*Pushup bridge
4*Bar hang

After that I started practicing OH Pullups. I've decided to go for a beastskill, wish me luck!

19 / F / 5'7" / 142

I'm behind a couple days...

Eva (modified)
5 Rounds for Time
Run 800m (I did it .5 miles on a treadmill)
30 KB swings (30 pound KB)
30 pull-ups (used 70 pound assist)
Time - 43:54

51/198

On treadmill
27:24

m 33/181/6'2.5"
Almost as RXd 18:40.
Did
350m run on treadmill
50 squats
50m run on treadmill
30 back extensions
5 rounds
The treadmill would stop if I would step down for much more than a minute.
I could of course have just done the squats and back extension in a minute or less. (Why didn't I think about that back at the gym :)
Waiting to see whats lined up for us tomorrow. It's been an interesting 3 days so far...

Sub good mornings 1:1 for BE
18:52

m/31/250#

26:27

33YOM 200#

22:51 as rx'd

m/26/162

25:36

M/52/184
Could not do WOD today subbed 5000 meter row = 19:10

34m5'10"200#
17:45

400m splits: 1)1:22, 2)1:30, 3)1:32, 4)1:36, 5)1:37

I'm still significantly slower on my squats than on my run. Speeding up and strengthening my squats is now a high-priority project for me.

5 days ago the girl quit early on the WOD, did only 2 of the 400m & squats combo, then kicked herself over it for the next 4 days, this gave her the opportunity to do it as RX'd -- major accomplishment for her! I'm proud. She also did her first pull-up two days ago.

24f5'6"110#
29:52

400m splits: 1)2:36, 2)2:32, 3)2:37, 4)2:41, 5)2:36

Hooyah! we made it. Killer 2 cycles, restdayhallelujah.

Ran/hiked 4+ miles with 53lbs in uniform: 58:54

ROM's
Stride work

WOD
:20::14

Done in a park, so I subbed 30 Superman's w/a ::03 hold for Back Ext's. Probably could shave around :02 w/a GHD.

After running on a treadmill the past few weeks, it was nice to run outside.

Get some, Go again!

With superman substitution

25:05

Those are my CF Deadlift "spirit fingers".

kstar

34/M/171#

As rx'd 34:20

Squats killed me, need to practice more of those. 1st & 2nd rounds did the squats without rest, last 3 rounds split them up 15,rest,15,rest,10,rest,10.

Ran at 6.5 mph for first 3 rounds, last two rounds at 6.0 mph.

1st-3rd rounds did back extensions without rest, last two rounds 15,rest,15.

Subbed 25kg good mornings for back extensions - 26:17

That was a nice posterior chain I used to have...

37/m/150lbs

W/U: 1 mile slow run, some jump rope, and plyos

WOD: 21:05, subbed 45# good mornings for BE

22/m/170

As rx'd

19:49

With muscle-up work after.

As rx'd--28:28
F/ 5'0/ 113

I had to use the treadmill today due to the sudden downpour and thunder and lightning in Chuck-town... I hate that you lose at least 30-45 seconds each round waiting for the thing to get up to a running speed. But next time.

I subbed yesterday's work out for
5 rounds for time of:
20 KB swings with 20# dumb bell
20 Double unders
20 sit ups
20 Push ups
50 Squats
20 oblique twists with 6 kg med ball
20 lunges

Oh, my surprise when I saw more squats... But what doesn't kill us makes us stronger, right?

Hope everyone has a great day... and had a great workout today :)

31/M/5'10"/172#

subbed good mornings for back ext...too nice outside to be a lab rat on a treadmill

20:41

43/m/185
As Rx'd 21:50...I still hurt from Eva!

29M/5'6"/163#

As rx'd: 26:48

m/34/70/191

24:17 45# squats and gms

Got the instruction live from kstar on Saturday at SF Crossfit. It's even better in person!

at the park so skipped back extensions
15:00

21:30
Sub'd rows for runs
good mornings for back ext.

KK 175
awesome! Really inspirational and some how the common occurance for those of us who drink the Koo-Aid. Keep chugging!

Spider Chick You forgot to say always wear suns screen:) We love you to Karen;)

I think that the word ball, as in medicine ball, get caught in the spam filter. This is a test...

Have Fun, Train Hard,

Billy

42/f/5'3/120

As Rx'd 23:39

Run was inspired by Lynn Pitts email! Neighborhood park has mid level bars and bench set up for anchor. Pretty happy that this was ample for descent back extensions. Tail and cross winds on 400m loop. Quads feel like jello.

guess not...

Have Fun, Train Hard,

Billy

24:34, runs were on the treadmill and subbed good mornings with the bar for back extensions

m/34/70/191

correction
24:17 rows, 45# squats & 45# gms

Jodi (F/29/105)
Mobility Drills

Notes: subbed 250 single under for 400m run, subbed good mornings for back extensions.
Time: 19:30

Those aren't spirit fingers-
THESE are spirit fingers!
heehee couldn't resist

M/36/5'11"/177

25:33

Estimated 400 meter run. We only had one back extension station for about 6 guys. We had to wait a while for a turn.

__________________________________________________

m/29/180

GOT MY FIRST MUSCLE UP TODAY! Ended up doing a total of 8 individually. I need to work on dropping back down into the false grip.

today's WOD as Rx'd

23:52

I could have pushed harder, but the nasty headwind with sleet on the back 200 really made for some difficult running.

Next time I'll push for under 20 min.

As Rx'd - 27-28 minutes (broken stopwatch)

M/24/180

31:26 w/20pound vest
prob couldve broken 30 if didn't have to wait on back extensions for people to finish their side bends
runs were on 160m track, so 480/320/480/320/480=2080

32/F/122

2 rounds CFWU

Back extensions on swiss ball.

Time: around 25 minutes, forgot to start the timer on my watch. Ran on treadmill. Lost alot of time moving to a different area for squats and BE.

Is anyone else EXTREMELY sore from the last few days?
M/28/6'/185
as rx'd:

21:09

M/22/185
22:28 as Rx'd. Started raining at the end so i ran even faster. Will do it in under 20 next time. I didn't run on a track but I paced it at 400-450m.

Kai, are you in chucktown, SC?

m/35/238
Ran on treadmill at 1% grade 27:52. My lower back was really tight when I would get on the treadmill after the extensions but would loosen up after I ran for about 1 minute.

28/6'5"/200

19:22 as Rx'd

39/m/175

23:16 as rx'd

did 400's on treadmill in bad need of service!!

Are the squats with weights or unweighted?

As rx'd (treadmill runs):

18:05

Each treadmill run was maxed out at 12 mph. Lost a little time walking back and forth from the treadmill to the back extension.

Anyone besides me heard of this?

http://www.foxnews.com/story/0,2933,332648,00.html

Any Aussie Crossfitters close enough, should do their next 3 workouts at Mt Carmel Tennis Club in Sunbury, preferably right on the tennis courts. Be sure to grunt a lot.

29/M/180

Day behind and no time to post yesterday.
"Eva": 3 rounds as rx'd: 31:44 (all I left myself time for)

SP: 135/155/160/165(f)/165(f)
PP:135/155/165/175x2/175x2
PJ:135/155/165/170/175

Tomorrow, running in the snow.

29/m/185

Did this one at the gym. Measured a little more than 400m(2 times around building and to back extension machine). Lower back is dead.

30:24

21/m/170

400 m run on indoor track and then up the stairs to do squats and back extensions

22:13

M/6'4'/240

Time: 40mins

Killer couple of days. Back is seizing up, which made my time awfull.

Also, to all those larger CF fellows out there (6ft + and + 200lbs) thanks for your posts. It makes it much easier to judge weight, and also easier on the ego when having to compare times next to some of the gazells in the CF world.

Vitamine IB (prophen) for me tonight.

-MSP

No PR’s today. Feeling a bit worn out from Eva. I notice I get a huge rush after workouts like that, get very charged the rest of that day, but then really need a rest after. Too many years of beating up my body I suppose.

SP rep of 1: 70-75-80 (close to a PP)-75-75
PP rep of 3: 80-85-85-90-90
PJ rep of 5: 95-100-(105x4)-(105x4)-100

PJ 104x2 to make up for the lost ones above
PJ: 110x1
Split jerk rep 1: 115-115

I like the split jerks a lot and feel more comfortable with more weight than with the push jerk.
Erin

M/48/185

As Rx'd 18:06

Lower back and calf cramps slowed me down on this one.

Five rounds for time of:
400 meter Run (SUB .25 mile on treadmill)
50 Squats
30 Back extensions

22:07

I am a 29-year-old male.
I have a mass of 77 kilogrammes.
I am 170 centimetres tall.

Lacking the proper equipment for back extensions, I decided on Romanian dead lifts of 20 kilogrammes. Other than that, I did this as prescribed.

Final time - 28:40.

bwt:151

as rx'd: 16:48

21/m/195#/6-2

18:29
as Rx'd

thank god tom. is a rest day, I really need it.

26/m/165 as rx'd 20:14
Lost some time moving back forth to treadmill, which I ran at 10.5 mph.

Coming off a week of sickness...
3 rounds, subbed good mornings for extensions...
@14 minutes

24/M/158/6'1

As Rx'd

24:22

I have been fighting the flu for about a week so have been unable to workout (1st wods missed since September:(. Does anyone know if I should go full out corssfit style right away or go light until my strength is back? I really I'm dying to get back into it but do not want to further my illness. Also, should I make up the crossfit wod's I missed, perhaps doing 2 a day, or just pick up with whatever tomorrow brings. Any advice is appreciated!

hey MSP i feel you man i am 5 foot 11 and 260 pounds i did this in 35:44 i need some icy hot

23/m/205/6'1
...as RX'd...

20.03

I had to estimate the 400m based on urban running...I think I may have over ran.

I think we'll sleep well tonight.

M/34/69"/202
25:40

M/39/67"/165
26:03

I'm a day behind...

SP-45,45,55,65(fail)55
PP-45x3,55x3,65x3,75x3,(PR),85(fail)
PJ-55x3,65x3,75x3,85(fail),75

I was cleaning all these so very tired at the end. Also, I couldn't find 2.5# plates to use so had to go up by 10# which was hard. Dang globo gym.

in8girl- you did great. I can't wait to press and jerk around 100#!

Gnat

24/m/200
Well, doing a second workout today proved to not go so well. My back has been barking at me since i started running again a few weeks ago (was recovering from a leg injury) made it through the first set, but i didnt think it could take the stress, so I did the WOD from a few days ago.

4 Rounds of:
400m Dash
50 Squats
15:53
added 30 HSPU at the end (feet on wall, about 1.5 feet from wall.
Looks like I have a trip to a chiropractor in the near future.

27/f/137
23:00+/-
Forgot my timer and who knows how accurate the gym clocks are. Also had to do 2 flights of stairs between each round (track upstairs, back extensions downstairs). Every time I went to do back extensions, there was someone on the machine so did some sunshines and other random subs for two rounds. The other three rounds, I just waited. Oh the joys of crossfitting in a crowded gym!

Do the WOD every day but rarely post.

14:28 as RXed with the Company CO on my tail the whole way.

26/M/160

Modified ...
5 Rounds
Jump Rope 90 sec
50 squats
40 good mornings, 45lbs

time: 25.07

Misread the rep scheme. Good mornings went slowly. Followed with contrast baths, foam rolling.

Did anyone see Eva post a time for 'Eva' two days ago? I was just curious...

I am still getting chills thinking about those 2 pood KBS.

Scaled to 3 rounds due to soreness, tiredness and lack of time. Also wasn't trying to kill it today.
13:36

32/m/210/6'5"

25:48