Crazy, that's what we just did today with class!

Sweet! Something two days in a row to rest my ankles!

oh lordy. i am going to pay for my week of being lazazay on this one. eegads.

I just came back from the Basic Barbell Certification in Reno, NV. Many thanks to Mark Rippetoe, Lon Kilgore, Eva T, and the CrossFit Eastside and CrossFit Reno contingents. It was an excellent weekend. If you are thinking about attending a cert, I cannot recommend Basic Barbell highly enough. Rip is an excellent communicator and the certification was truly worthwhile.

The PU's should be fun after today's 120 eh?

can't wait.

I'm really new to Crossfit so my question is what kind of squats are we doing? Are they overhead, front, body weight, weighted? I checked the demos and didn't see a better explanation so I thought I ask. Somebody's got to know.

#8

relatively new as well but I think (and this is what i have been doing) but it is a squat position with no weights and then just squat as you would with weights...except there are no weights...

I love the photo!!

Excellent photo Armed Forces members doing Crossfit.

Currently I am deployed to Southwest Asia and Crossfit has caught on here as well.

TRAIN HARD, FIGHT EASY!

Looks like a good finish to a great set of Crossfit.

#8

Air squats

Last time Barbara came around PUKIE almost paid me a visit...I'm confident this time around, I got Barb' beat.

I asked this earlier today, but I think I got lost since I was post 200 and something.

I will be planning Crossfit style PT for my unit twice a week. We have 4 pull up bars and about enough space to put three people on bar dips at a time. I am planing to get some sand bags and get them to about 20lbs, and tape them up for things like swings, thrusters, overhead squats, cleans.

Does anyone have much experience with introducing Crossfit to groups of about 30 or more with limited equipment? If so would you mind sharing your experience and some techniques that worked for you?

MMMMM....More Pullups!

Thanks Coach, keep'em coming! I love this stuff!

S/F

guess I'll tape up the missing chunk of skin off my right ring finger for the Day2 fun of PUs.

btw, awesome pic of Crossfit Bagdad Int.

been wanting another shot at barbara. i was sick the last time it came up and got a splitting headache in the middle of round three. not this time.

My arms are aching from yesterday.

I guess I will see what I am made of today.

ken c,

Congrats again on the mu and thanks for the help with C&J!

I played catch-up today and did the 1-1-1-1-1-1-1 C&J from Sunday. I'd never done this one before and after I hit the 7th rep I didn't feel like I was at any sort of max. With a little coaching from ken I think I did pretty well for the first time.

105-110-115-120-125-130-135-140-145-150-155-157#

I was getting pretty wobbly on the last couple reps so I called it a day. I'm looking forward to seeing this one again.

# 8, 9. Bodyweight squats. If they are ever any other, it will specify. Welcome to CrossFit! 3 minute break should ease the pain...a little.

CF Baghdad looks badass! "Barbara" huh? this kicked my ass last time, maybe today i will reign supreme? Train hard everyone and have a good day!

#8 (and #9)

If not specified, squats are your body only (aka "air squats"); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD).

You can get most of your questions answered through the FAQ section on the site:
http://www.crossfit.com/cf-info/faq.html#Exercises1

The three minute break on this one is the worst part, it's just enough time to fool you into thinking that you're all caught up... Then you start, and wham, like a kick to the groin, you realize that it's gonna hurt.... a lot

question....is drinking a protein shake(litterally water and a scoop of whey protein) counterproductive to what i just did in my workout? i drink them within about ten minutes of my being done with the WOD.
thanks,
chuck

Ken C.....
Congrats on the muscle ups! I told you it was all technique. Whats up with the eighth glass of milk in one day? Is that your secret?? I'm gonna try to make it up to GSX tommorow around 4, so I hope you boys are up there to do Barbara with me.

hey all. Anyone know where I can get afghan crossfit t-shirts

Kelly is a classy dude and happens to be uber smart! Listen to him!

Man!1! I knew it and I called it, too!

Kelly is a classy dude and happens to be uber smart! Listen to him!

glad i reread the post i almost didnt catch the 3 min of rest inbetween. seems like it would be a better work out with less rest. but im sure when i start tomarrow ill be welcoming the 3 min break

I love the picture and Kelly is an excellent instructor, as always.

Have Fun, Train Hard,

Billy

That's an awesome picture!

That's an awesome picture!

#15 dcronkh-
Several of the Journals last summer had "Grinder" WODs in them. These were put together for military units with large numbers but limited equipement. Much of the required equipment can put creatively assembled, as you're planning to do. Check specifically May, June, and July 07. September 07 has a Grinder, and an article on "large group solutions." Back issues of the journal can be ordered from the store link.
Good luck.

Ok I'm pretty new here. I've been training for quite a while. After spending a while focusing on the Crossfit movement patterns and some of the workouts, I've made the leap to following along exactly with the daily Rx.

After 120 pullups today, I am going to be SORE tomorrow... Does anyone have advice how to get through another somewhat pullup intensive workout such as barbara?

From my personal experience, I will recover better doing anything OTHER than pullups tomorrow.

However, I'm willing to try something new - I can suck it up.

But I'd still appreciate it if anybody could share their experience with this type of problem.

Chuck (#25): There shouldn't be any real problem with the protein shake after a workout. These days I like to go with a zoned snack after a workout, but I see no reason why it would make your workout counterproductive, unless it adds up to you getting way more protein in a day then you need. To get the most out of a post workout snack I'd recommend looking into the zone though.

kasey

congrats on your pr today. it's supposed to be 16 glasses of milk...as in a gallon. but i'll have to work up to that. seriously cuts into my evening rum drinking. see you at 4.

#25 I'd agree with #37. I've read in several places that after an intense workout your muscles actually need carbs immediately following the workout (within an hour) to maximize your results. I don't remember all the scientific details, but I would make sure to at least add something with carbs along with your shake or just have something "zone" as #37 suggested. Just my two cents.

I will have to settle for 2 rounds. This is my first time here. Wish me luck!

BTW, today's picture is the EOD unit at BIAP.

m/34/169

Two PR's in a row!

205 clean and jerk 3/23/08

3/24/08 as rx'd, 30 m.ups for time: 5:43 PR!!!!!!!

#36 matt - Pretty much what you just said: suck it up and do it. You might be sore, but that won't stop you from being able to bang out all the required pullups. Try to get a good kip going on the pullups from the very start to mitigate some of the hurt. Remember, they're spread out a lot more than the 120 you just did, and a rest day follows afterwards.

WooHoo
let me see if I can finally finish this one, last time 26minutes for 4 rounds including the breaks so 4min per round plus some change

#35 Denver Sheepdog

Thanks, I'll look them up.

Love, love, love the photos of our miltary guys doing the Crossfit workouts!!! Keep them coming. This is what give me inspiration to do this every day. Guys, when I feel like quitting, especially when I am running, I think of you and that is what keeps me going. My God bless all of you and keep you safe!

#15

I am in charge of PT for my outfit at Texas A&M. For our outfit pt I took alot of the crossfit WODs and adjusted them so all the exercises are bodyweight. We have access to quite a few pull-up bars as long as we get there first. I also made some of my own workouts up. One thing that helps is that we do alot that involve a 400m run or such so that the cadets are a little spread out. The key is to be creative, and if you need any ideas just let me know I have alot.

Ken C.

Way to go on the MU's! you are awesome!

#37(James)
thanks for the quick reply. i have started to read "Enter the Zone". I am trying to redo the way that I have been eating. I just wanted to know if it was going to throw away all that I just busted my a#@ for. But thank you again for the info....

We did this one on Friday so I'll post my time from then...
27:58
We did it without the 3 min rest stations, so I'm not entirely sure how that effected my time.

Got my first muscle ups tonight at crossfitdesperes. 3 of them nonconsecutively. No false grip because of wrist problems. Thought I would never get one due to the lack of the false grip. I bet they looked pretty ugly. Whatever, pretty psyched! Now to mutiply that by 10 really fast...

Doing quite a few pullups, 120, today (in place of muscle ups) taxes the muscles along my shoulder blades. Any suggestions how to prevent over working these muscles so they aren't strained. I do a lot of exercising so it's not due to too little.

Nice, finally a WOD I've never done in over a year of CrossFit!

First time with this WOD. Love it!

Question about PU's, I was doing PU's today and after one of my dip sessions had to change to another PU bar due to another guy working in, not a problem. The only other spot was a curved bar that is part of a decorative archway. I hopped up and started pull and it was much easier to complete the 10 PUs(broke down to sets of 10). Was it the curve in the bar that made them easier than the straight bar or am I just crazy?

Sweet, Been off CF for a while and got back into it yesterday. Loving the soreness. I'll post times later. Miss you guys!!!!

#27 Wes check out the store link there are some great Infidel t-shirts. Unless you need to be politically correct then you can go to www.specialforces.com and create your own!!

#42 MaxG - thanks for the reply. Tomorrow will make a good day to focus on my Kip form.

chuck - I read somewhere that a 4:1 carbs:protein mix right after a workout was the best for recovery. I'll see if I can find the article.

That photo is my new background on my computer.

I know this would probably be better suited to the forum, but:

Does anyone have a solution to painful knurling on a pullup bar? Mine is attached to my powercage and is like a cheese grater! I am thinking about taping my hands or something.

Question on 1/2 intensity weeks (can't seem to find it in the FAQ or board). For something like Barbara would it be done fewer reps or rounds? Seems like the volume would be the same either way.

#56... could you just tape the bar?

Great picture up today

uh-oh, looks like we just got some bad publicity.

www.buzzfeed.com

#15 dcronkh

I have had great success implementing CF in our Squad PT. I use Tabata's alot, I also like the wod's at
http://www.navyseals.com/crossfit-workout-day
(These are often more heavily run oriented)

The best bet for a 30 man element I think would be to split them into fire teams. Like #35 Denver Sheepdog suggested check out the grinders, they will point you in the right direction for workout ideas.

Good Luck

New to crossfit, not to fitness, been lazy the past couple months and wanted to start hardcore trainng again, started cross-fit yesterday, did this one today, here's how i went:

1st round 4 min 27 sec
2nd round 4 min 54 sec
3rd round 6 min 32 sec
Puked and couldnt go on no more

Good stuff.

i did it in 32 mins didnt take the 3 min breaks though

Thanks Katrina (#58), I should have thought of that. Would just normal cloth athletic tape work?

On the photo... for the love of god please, please someone, anyone bring these people home. Target practice does not a democratic nation make and I am sure given the economic travails the nation could well do with the 5k/sec being spent somewhere, anywhere else!
Sorry couldn't help myself. I will flagellate myself with Babs tomorrow for the body is weak and the mind is evil and must be punished!

17:09 (not including 3 min between each split)
1st round: 3:30
3:42
3:07
3:21
4:09

S/F from MHC

#60. That is great publicity, trust me. This is a very biased article, that's for sure. But so artificially biased, that i almost feel the pain of the author who is trying to find yet another aspect of the Crossfit she can put into negative perspective. Cry of the weak, who is jealous of healthy neighbour. It will generate more interest in the Crossfit protocol, then most of the good press. If i did not know better i would think she was paid by some crossfitters for this piece of twisted PR. :)

Hey look its me! Never thought I would be on the front page of CrossFit!! Cant wait to hit Barbara today hopefully the hands will hold up! Thanks to everyone for supporting us over here!

A little nervous about this WOD---Met Pukie last time I did this!

GH sit ups or regular?

#57, I would assume half the reps, still 5 rounds

Ordered my rings yesterday, should be here this week, I cant wait!!
During the official warm up should I do ring dips once I get them?

Sir yes sir. This is gonna kick my butt, ouch.

Sweet!

Warmed up with Rope jumping and stretching.

WOD as rx'd:

rnd1. 3.05
rnd2. 2.53
rnd3. 3.25
rnd4. 2.55
rnd5. 3.23

Odd sets: Chin ups and roman chair situps
Even sets: Pull ups and floor situps

Not as fast as last time..

The set up looks great, CrossFit BIAP. Keep kickin' ass!

When doing WOD's for time, is it better to do kipping pullups, or aim for strict pullups? I fatigue verrrry quickly on strict pullups, but have good technique on kipping. Aim for time, or strength building?

What? After 120 push-ups yesterday? I just won't be able to use my arms for a few days thats all.
Nike - Just Do It!

Another question:

For Crossfit workouts, I've seen "metcon/gymnastics" used to label a type of workout. What does metcon stand for?

m/39/5'6"/150

barbara:

3:12
3:18
3:34
3:53
4:30

did 20 straight pull-ups on first two rounds. have never done that many consecutive pull-ups.

#74
as coach would say "yes!" aim for both time and strenght building.

Week 8 rest

2:29
2:29
2:43
4:13
5:22

Ate horribly last night and felt it at round 4, no pukie though. 30:09 w/ breaks
3:08, 2;41, 3:09, 4:51, 4:00

2:27
2:23
2:25
2:27
2:29

Goal was to have every round under 2:30.

No breaks on anything until the 5th round pushups; had to take one very quick "knee and pause" rest at rep 26.

Kipping pullups, chest to deck/full extension pushups, anchored situps, Dynamax depth to full extension squats.

m/47/5'7/205

Barbara

2:45
2:40
2:50
2:34
2:37

Drew @ Fort Benning. Check your AKO mail. I sent you some helpfull CFPT info.

#56, sean -

You might look at a new product over at navyseals.com. I haven't tried it, but one who has said it worked well - really improved his grip and prevented calluses - http://navyseals.com/node/1465 (WFS)

HTH

#76 Raul

metabolic conditioning (usually anything done against a clock)

Only did 3 rounds, fastest was 4:15.

49m/5'10"/225
"Barbara"
3:17
3:52
3:52
4:05
4:18
total=19:24

Wow...that is all I can say about Kelly teaching the deadlift...it really makes sense the way he has presented it over the last couple of vids. I don't say it enough, but many thanks to all involved.

that was freaking brutal... i had a hell of a headache afterward.

3:05/3:51/5:57/6:19/5:45

that drop between round 2 and 3 was mostly on the situps... guess i still need to work on those.

32 y/o Male 208lbs 73'
1.)4:05
2.)4:53
3.)5:04
4.)5:53
5.)5:51

25:48

I kipped out 20 straight on each set, push-ups we're easier,
Sit-ups without someone holding my feet took forever, I'll use dumbbells next time. Squats not that hard but ate alot of time. I almost puked after my shower.

I'm curious as to what other Crossfitters think about taking supplements such as protein and creatine.

33/M/192

2:50
3:27
4:10
4:33
4:07

One of the toughest workouts for me. Felt whipped.
47 yr old
23:45

what type of situps are prefered for this workout?

what type of situps are prefered for this workout?

Sweet cross fit set up at Baghdad guys. Sure beats what we have here in northern Japan.

M 44/190(after barbara)/68"

2nd cross fit work out first Barbara -
1. 4:47
2. 7:23
3. 8:54
4. 9:06
5. 8:54

Had the most trouble with the pull ups, and cardio fitness, was light head and thought I was going to puke. At the start of one of the three minute breaks when I laid down to rest someone in the gym asked if I was OK. I am hooked on crossfit.

#92 Hoodlm:

I've been CrossFittin' for about a month now. I'm still taking Cell Mass (a creatine supplement) and Animal Pak (11 multivitamins). I occasionally have a MuscleMilk shake. I'm sticking with the creatine because of its muscular effects and the multivitamins because I like the results.

It would be nice to know what the pros suggest. Should we be taking these pricey goods while eating well?

The importance of proper form ALL the way through, as we all know, is number one on the list of lift priorites. As Kelly was saying that if, and I paraphrase, your form is off on the bottom, it will progress and manifest all the way up, growing like a bad ugly fungi.

Even seasoned professionals, and crossfit diehards, occasionally can make a mistake, and the results CAN be devistating.

In the begining of January, going for a 410lb deadlift, after pulling up 400 with ease (33 m 190), I was overzealous and over anxious. I have been a trainer and strength and conditioning coach for 9 years, and a die hard crossfitter, swearing by it's methods as it has changed my life in every aspect.

Shoulders not over load, slight round in back, adreniline pouring out of my ears and the gamma rays begining to turn my skin green as I gripped the bar, kicked back knees, raised my butt, and stood straight up! No joke! Looking at my self in the mirror telling myself, as I held the weight "you are screwed." And I was.

3 months later. 2 surgical injections. A bazillion doctors appointments (for those of you that don't know, a bazillion is a little more than a $hit load), and yesterdays confirmation of the inevitable impending doom of surgery. My 4th back surgery. This will be my second lamanectamy. A fusion of L4-L5 and L5-S1, plates, screws, and more recovery time. A brake from Crossfit will be mandatory at that point.

For those of you who like to push the envelope a little, for thsoe of you that think it is okay to cheat a little or want to rush into a heavy lift..heck, it doesn't even have to be heavy..for those of you new to CF or lifting, gynastics, or any other of the modalities crossfit utilizes, form and function is KEY. PVC deadlifts, snatches, cleans, etc, doesn't make you a wimp...it makes you wise. Get your form down, waych the videos, listen to the lectures...and stay away from getting overzealous!

A month or two before surgery, and I will continue to train and deliver results to my clients via CF training, and then I will become a die hard student of CF during recovery from surgery.

That is my story, and I am sticking to it!

3...2...1.....GO !

PR yesterday with 30 m. ups in 5:43. Beat my old time by almost 5 min. Goal is to get all rounds in under 3 min.

10/15/20/25 - halved for time

2:33
3:08
3:27
3:20
2:41

Pullups suck, so bring 'em on.

M/39/185

Barbara is hard.

2:25
3:50 (???)
4:02
3:59
4:07

Total time, including 3-minute rests, 29:43. Shaved more than a minute off my last time. Still, what happened between first and second rounds?? Did I suddenly gain 20 pounds? Terrible decline in efficiency.

More better faster

M/5'9/205

4:45
4:52
5:17
5:50
5:44

This was a great workout, I had to break up my pull ups the last two sets, but again great workout! Aloha Everyone!

43/M/75"/200#

6.8K (4.09 miles) run=32:01 then round robin of abs/core exercises. Not even close to a PR!

Glad today was a run for me after 120/120 yesterday (I had yesterday off so I did the WOD instead of our section's CrossFit PT schedule).

Didn't get much rest after the 120/120; no sleep last night (kid up with pneumonia). I could feel it today on the run, the suck factor was high.

"embrace the suck"

M/40/5'11"/180

3:35
3:42
4:15
4:47
4:54

(barrel pull-ups, unanchored sit-ups)

F/37/5'6"/140

5:26 (10 "real" but ugly pull-ups, 10 jumping pull-ups)
6:07 (10 real, 10 jump)
6:24 (7 real, 13 jump)
6:19 (5 real, 15 jump)
6:27 (5 real, 15 jump)

(unanchored sit-ups)

Congratulations, santoguapo, on the MUs!! We're impressed and inspired! Glad you're back in it!

Jesus Christ...

This one certainly exposes individual weaknesses. Anyone who does this as RX'd is my hero.

I barely made it through 5 ...and nowhere near RX'd.

Did everything to failure -- greased the groove on pullups with negatives and jump ups.

air squats the only rx

i have a long way to go ...but i'm going

--
Christian
run50miles.org

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

5:57
5:52
5:06
7:09
5th round was a no go...could not lift my arms above my head and collapsed onto the ground after.

Feel exhausted but happy with the first 3 rounds. Will get better on longer time.

JFG

Awesome photo, brings back the memories of last year.

Barbara, she's a beauty. 38.51

4.50+3.13
5.14+2.56
5.39+2.53
5.49+2.51
5.23

There's a huge contrast between this year's B and last year's - last year, I couldn't do 20 pullups. Doing 5 sets of 20 (albeit broken after the first set) was no less than thrilling.

Jrock, I wish you a speedy recovery and the joys of CF in your future.

I watched in amazement as my five year old daughter H (all 50 pounds of her) deadlifted a 72 pound KB; having seen my seven year old son A do the same, she just had to do it too (after warming up by lifting a series of KBs of increasing weight). A then asked me to load a bar so he can lift more; pulls 80 pounds. He weighs ~75. This is all on their own initiative - I never even suggested it. Most satisfying is that despite apparently just suffering through the form lessons they took when playing w medicine balls, they got it. Got photos to share w family and friends. Should have seen the smiles on their faces afterwards!

I won't let them lift more until they can do multiples at these weights, but what a delightful surprise to see.

Paul

As Rx'd:

1-8:13
2-9:11
3-9:06
4-9:58*
5-9:31*

*Only rested 30 seconds between 4 and 5 due to running short on time.

Call me toast. Again.

29yom/recovering glob-gym addict/195lb

"Barbara" (situps on floor w/ 45# plate on feet, which makes it much easier/faster than GHD situps)

Mike-terrible at math, total-31:55
Drew-3:16, 3:43, 4:13, 3:56, 3:58 total-31:06

Crossfit ATM
"Barb"
as rx'd
2:39
2:42
3:31
4:31
3:59
=17:22

M/31/5'7/176
As rx'd
3:10
3:40
3:59
4:44
4:44
Pukie usually only comes to visit after I complete fran, but the last 2 times I've done Barbara I get nauseous in the rest periods. I don't know it it's exertion or the going up and down 90 times in 2 minutes.

M/28/175

Brutal and awesome. I wanted to quit after round three but managed to pull through. Total time with rests: 34:10.

2:45
3:25
4:35
5:05
6:20

Too much of a performance drop between 4 and 5, but 6:20 is better than not doing it. This is my first Barbara.

120 pull ups yesterday, 100 pull ups today. I hate you.

I wanted to quit at round 3.
3:19
3:07
3:00
3:43
4:05

I guess I did alright. better than I expected. That drop between rnd 3 and 4 was all mental.

age 41
210#

1- 6.27
2- 5.22
3- 5.04
4- 5.05
5- 5.12

31/M/190
I did this one start to finish in 24:47 and I didn't take rests between sets because I didn't notice that part of the description until I got on here to post my results. So this was just one really long round for me.

4:16
4:21
4:36
4:43
4:36

24/m/511/228

no better way to start your day than puking

2:14
2:32
2:49
3:09
7 pull ups then a 50 yard dash to the toilet
4 pull ups then back to puking

ill finish this WOD up before my heavy lifting after work

43/f/5'6

3 rounds
jumping pull ups
push up (most of them girlie)
sit up on floor, feet anchored
air squats

5:39
6:20
6:00

horizontal towel rows sub'd for pu to fried from yesterdays pu otherwise as rx

5:17
4:44
4:37
4:20
4:40

total 36:41 with breaks

Kstar,
Where did you buy those words??
sequella:a secondary consequence

gross stamen: I can;t get the spelling right or you made this one up.

perturbation
1. the act of perturbing.
2. the state of being perturbed.
3. mental disquiet, disturbance, or agitation.
4. a cause of mental disquiet, disturbance, or agitation.
5. Astronomy. deviation of a celestial body from a regular orbit about its primary, caused by the presence of one or more other bodies that act upon the celestial body.

You are beautiful!
See you soon!
-Dutch-

first time with barbara

rd1: 4:30
rd2: 5:08
rd3: 5:48
rd4: 5:55
rd5: 6:30

just happy to have finished

by the way, Jaime at #115 -- you are awesome.... that is very impressive to do it w/o rest in that time... pat yourself on the back

raul

didn't see your first question. always kipping pull ups in crossfit. always.

jrock

sorry to hear about the injury. back injuries can devastating. best of luck in your recovery.

static stretch/amundson's warm up
1- 4:03
2- 3:43
3- 3:32
4- 3:52
5- 3:58
a litte 1/2 mi cool down run

J roCk: condolences man. Very sorry to hear that story. Be well, and know that your seat is saved here at the CF table.

Darrell

3:23
3:57
4:17
4:47
4:45
Rx'd

33 m 195# (likely less after this beast of a workout)

As rx:

6:47
6:06
6:31
9:04
9:04

First time doing "Barbara". Times aren't that great when compared to others on here but I'm just ecstatic to have finished/survived it as rx. Wow.

23/m/190/5'8"

OK, this was embarrassing. I'm so tired and stiff from yesterday that I couldn't even make it through the first round. Disappointing to say the least.

For some strange reason, workouts that are heavy on dips (like yesterday) leave the front parts of my shoulders really sore and stiff, which decreases my range of motion on dips and pushups for a few days after. Also on that note, my recovery time after a dip-heavy workout seems really long. Any thought as to what I should do?

4:07, 4:38, 5:18, 6:30, 7:00

As Rx'd:

3:00
4:12
4:41
4:14
4:23

MEGA PR today! Last time every round was just over 2:00 slower than each round today!

i definitely didn't want to workout today. i had not drive through this workout, but i finished.

w/u OHS with broomstick 1x10, air squats 1x10, KTE 1x10, burgener warm up with broomstick.

WOD: "End to End" from Livelong CF
2x 100m Sprint
15 Swings (1 pood)
2x 100m Sprint
15 Burpees
2x 100m Sprint
15 Box Jump (20")

3 rounds for time
28:27

sprints were probably 80m, not 100m because i measured wrong. burpees were the killer. my coworker brian has been doing CF for about 2 weeks now and doing the same WODs as me and lyn. he did this last night in 29:04 and used the treadmill. lyn is doing this as i write this. she got to the weight room as i was finishing and cheered me on for my last set of box jumps (unbroken, thanks to her!)

ck

26/F/115

As Rx'd

4:19
4:36
5:38
5:20
5:17

Last time with Woody green assistance band for pull-ups-----5:13, 5:33, 5:37, 6:08, 6:11

#109 (Drew): "Mike-terrible at math, total-31:55"

LOL

We have one CF Watertown member with a somewhat similar manner -- love her but she can never remember to keep a tally in FightGoneBad. At the end of each round, everyone will "sound off" with their number and, when it's her turn, we always hear "Oh, sh**! I don't know!"

Any other marathoners out there crossfit?

37/m/150

3:17
3:29
4:39
4:47
5:09

started off pretty strong then crashed in the third. pushups and squats seemed the worse for me in the later rounds. gives me more to work on i suppose

Awesome workout, had to lay down for 10 minutes afterwards. Thought I might not get up.
Total time with rest 40:17

oh, how my back is going to be sore tomorrow...

20/m/165
4:00
3:51
3:59
4:20
4:22

almost an average 43 seconds faster for each round than last time. Sweet.

M/34/223lbs/5'11

3:19
3:08
3:09
3:22
3:37

Have to admit, used 100lb assist on pull-ups. My arms were barely functional after yestedays w/o.
All other exercises as Rx'd.

I just returned to chilly Syracuse, NY from the Level 1 cert in Union City and let me tell you guys something, if you EVER have the opportunity to attend one, DO IT! The proffesionalism, skill, and the comedy are unmatched. It was everything I hoped for and then some. Not to mention meeting all my Crossfit heroes like Nicole and Adrianne. After this weekend I see no limits to my training and more importantly the training of my athletes. Coach, everyone at One World, and all the other trainers that attended the cert, you guys ROCK.

Thank you so much, I am in your debt.

Nolan Mooney

Former Airborne Infantryman 82nd ABN DIV
Currently Fire Fighter at the 174th FW ANG Base Hancock field, Syracuse, NY

32/F/5'10"/155#

Only enough time for four rounds today.

as rx'd with unanchored AbMat sit-ups
5:05 (PR for my best round by 44 sec.)
5:35
5:45
5:58

If I compare today to just my first four rounds from last time, I shaved off a total of 3:26 of work (22:23 of work compared to 25:49). I'm glad I ran out of time today, because I was going to throw up if I did that last round. :p

29M/5'9"/160

2:58
3:16
3:45
4:18
3:54
CrossFit ATM

F/5'9"/140 (12%bf)
Been doing crossfit for about a month. I'm very frustrated. It seems that the pullup is the central move to a majority of WODs. As I cannot yet do one, I use the gravitron or bands. After yesterday's workout (120PU), here we go again with the pullups. Seems like I should be doing more to get my heart rate up or working legs today since my arms aren't going to cooperate on pullups today. Any suggestions? Do I just makeup my own workout for today? Trying to stick with the WOD but am very frustrated. Have also gained 3 lbs in one month! Was doing much much more cardio prior to CF's 20 min WODs. Any suggestions anyone? Thanks!

BW 171

2:08/2:43/2:55

Cut rounds down to 3 because I'm still getting over some sickness.

M:31:6'3":262lbs

Barabara

3 min rest between rounds

Total 47'52

Ready to meet pukie!

Did the 120 pullups and 120 dips yesterday so shoulders and back are on fire

#138

Just keep with it and you will be able to do the WOD as rx'd. If you have to scale the WOD. Scale should be thrown away, the only number that matters is your BF %.

M/22/6'1"/185

Barbara always hurts, Coach knows me to the core.

As Rx'd: 2:55, 3:01, 3:04, 2:58, 2:53

Stairs and general life could be a problem today. The squats always get me the worst. ATA

M/24/175

As Rx'd

49:55 total time, forgot to keep track of each round. Had nothing after yesterdays WOD

Glad to see some fellow EOD guys on the main page, sweet gym set up too!!

I just did my first crossfit workout yesterday. Let me just say, I'm not quite sure, But I think my instructor was the devil. So, I'm laying on the floor as the tunnel in my vision starts to narrow. And just as I think I'm going to pass out, he says, "You did good for your first 13 minutes." Yeah, I've done weightlifting and other stuff on and off since I was in High School, but Crossfit, in one workout, has become an obsession. Thanks for all the great info and I look forward to progress.

Just had 4 days of drinking and eating crap after winning a boxing match last week and training for 3 months.

First time i've ever been sick during a crossfit workout, puked after my 3rd set and then continued for my 4th. At which point i was about to be sick again. I stopped there haha. Sorry.

1. 2:54
2. 3:26
3. 3:39
Puke
4. 4:02

Just had 4 days of drinking and eating crap after winning a boxing match last week and training for 3 months.

First time i've ever been sick during a crossfit workout, puked after my 3rd set and then continued for my 4th. At which point i was about to be sick again. I stopped there haha. Sorry.

1. 2:54
2. 3:26
3. 3:39
Puke
4. 4:02

bwt:151

as rx'd...total time of rounds... 14:09

8:37
10:06
10:05
11:47
4:55 (did 1/2 on this round. eg-10 pu's instead of 20)
jumping pu's everything else as rx'd
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

#138, frustrated

My fiance isn't up to pullups yet, but she's able to do CF just fine... bands and the gravitron are good, as are ring-rows or bodyweight rows on the smith machine. Jumping pullups will give you the "negative" portion of the exercise. You'll get there eventually.

If you were running every day or something you might not burn as much energy with CF. Ignore all who say otherwise, it's the same with me... CF burns a lot in 20 minutes, but I burned a ton more when i was running instead, and I only ran about 10 miles/week. The only solutions there are to either supplement CF with some cardio or eat less (or eat cleaner, if that's an issue!)

29/m/210

2:55
4:00
4:29
4:55 - push-up form suffered on this round
5:56

#13 -- There are multiple crossfit journals with articles entitled "The Grinder". In these articles they address running platoons through a CF workout with minimal equipment. Each article is put forward in an OPORD format. Get those and plan accordingly.
Remember that this is not mindless PT. Therefore plan it like you would any other military exercise. Go out, survey the site. Think how people are going to interact with the environment. When you get started, think about going to an isolated area so you can stop people from worrying what other people are thinking when they see your platoon working out. Once the confidence rises in the group, start taking them to public places and the guys will love showing off their awesome PT program.
General advice: CF gets a bad name in the military, because when people introduce it they want to make all their buddies puke. I don't know what kind of unit you are in (IN, support etc) but whatever kind it is, do not just try to introduce things like swings and cleans in the first workout. Think about it as a long term investment. This means that during the first WEEKS (1-4) you should really be focused on the very basic exercises (squat, shoulder press, and deadlift). Push ups, pull ups, sit ups, burpees etc will give you the variety you need. But if you don't focus on these basics you will get people frustrated b/c they will get hurt b/c they are not doing them correctly and b/c they are trying to compete with their bud. So take the time to teach them correct movements before each session.
As a general guideline:
Crossfit Warm up (15min): 15 Push Ups, 15 situps, 15 supermen, 5 pullups, 15 squats (basic, not OH) 15 dips. Start with one round and work up to 3 rounds.
Skills Practice (15 min): Teach only ONE new movement at each session, and spend time each time going over the movements you taught last session.
Workout: 30mins: If you are taking responsibility for the group, you need to be prepared to give up the intensity of your workout so you can monitor the group. This may require that you do it by yourself again later in the day.
Cool down (5 min): This puts you just over an hour. Remember that on the first week, you are going to need to really take the time to teach the warm up and the basic skills. Spend the first three weeks really focusing on the basic squat during the warm up, as so many things are contingent on it down the line.
Later down the line, it may be good to bring in all the SL's, PSG, and PL the night before, go through the execution matrix with them, teach all of them the movements, and then use them as assistant instructors the next day. Also later down the line, once everyone buys into it, and understands the RX'ed you can release the squads to do different workouts each day so as to maximize equipment use.
I think you are at Benning. Doughboy is a good place to do it, it just gets a bit busy sometimes. A good Murph is at the 1 mile track, but have them do horizontal pulls ups (this is a good substitute for most people anyway to start). Once they get stronger, take them to the Darby mile for Murph. Another real fun workout is to run from rope to rope (meet up at the movie theater, run to OCS ropes, then Airborne, BOLIC, Combatives field house and then back to the open field by the movie theater and conduct two rounds of combatives (until submission).
If you have any other questions you can email me, I hope this helps.

31/m/190

as rx'd

3:07
3:44
4:14
5:20
5:25

Situps - feet not anchored and without an ab mat (this makes a huge difference!).

J roCK -

Your warning will be broadcast as another example at Diablo CrossFit.

Speedy recovery my friend.

(and if you are looking for something to do while letting your back heal, check out grip training. I like John Brookfield's stuff - he's the "battling ropes" guy).

-jj

#138

don't be frustrated, it WILL eventually come. i've been doing crossfit for about 2 months now and have gained 5 lbs as well, but it's all muscle. i was working out before but running much more. my clothes still fit but my shoulders are more defined. 2 weeks ago i was able to do my first pullup workout with out bands. it just takes time.
it works... today our WOD was Diane. last time i did it was a month ago and i DL'ed 105#, green/blue on bands and finished in 8:47. this time i used 125# and dropped to blue/blue bands, (probably time to go to red) and finished in 7:14. i was amazed. crossfit definately works. i can say i'm addicted. just keep focused on your goals and you'll get there.

Paul 5'8"/180/m/38YOA

F@#$ing brutal ass workout. I love it. I had tunnel vision at the end.
RD 1) 3:22
RD 2) 4:19
RD 3) 4:23
RD 4) 4:46
RD 5) 4:24
Just a short time left as part of Team Mosul. Looking forward to continuing the pain once I get back to the states.
Cheers

what a a moron! didnt see the bit about the 3 minute break until id finished. staggered through in 27.49.

Thats what old age does to you.

How I know this Crossfit works:
Yesterday was our SWAT physical qualification. I am by far the oldest guy on the team. We have to run 1.5 mile/max pull-ups/max push-ups(sissy police push-ups)/max sit-ups in 2 minutes. My overall score was the highest that has ever been scored at our PD. I was especially excited about finishing only 7 seconds behind our marathon runner. (He's a long legged freak!) Thank you Crossfit!

I had to qualify on my pistol yesterday too. I shot much better. Thanks to Andy Stumpf for the extra motivation. One Shot still lives!

Anyway, I was definitely not looking forward to Barbara today. I can do better.

42yo/184#
3:48/4:44/4:43/4:39/4:02
Sit-ups were feet anchored with Abmat

35/m/5'9"/166lbs.

After yesterday's grueling WOD of 120 pull-ups and ring dips, the workout at my local affiliate and a 6-set tabata workout last night, I still managed to get my Barbara time down almost 3 whole minutes for today's time of 45:01 (with blue band assisted pull-ups)

Hey! My ever so sexy hubby is in the photo! Haven't seen him in almost 4 months:( But, he looks GREAT!!! So does Rob and Quast!! Way to go you guys!!! Trey, you look like a beast!!! Love and miss you!!!!

M/19/188/5'6"
As Rx'd (situps unanchored w/Abmat, squats to Dynamax ball)
3:46
4:38
6:11
5:50
5:19

I can mostly see straight.

3:20
4:20
5
5:20
5:40

1. 3:01
2. 3:03
3. 2:58
4. 3:09
5. 2:49

21:00 total with rests

23/M/5'8"/175

#15 Check out the Crossfit group on AKO or on Platoon Leader.

Barbara - 4 rounds 44 minutes
First round as RX, almost went Pukey, very close. The next three rounds scaled down to 10,20,30,40

correction to last entry; 27:00 mins. total with rsts!

6.18
5.53
6.35
5.54 (only 25 push-ups, forgot how to count)
5.57
jumping pull-ups
knee push-ups
bender ball sit-ups
squats

Wanted to quit after 3rd round, told myself I'd do one more, then after 4th told myself I can't quit now! This was a good one.

Helzy

4:33
6:37
7:34
6:09 motivational speech from jonny after 3rd round
6:56

Jonny

3:35
4:24
4:58
4:16
4:28

During my workout I overheard 3 muscle heads commenting on the amount of swing in my pull ups. this motivated me to pump out 20 kips non stop in round 4. I then witnessed them doing a single arm row using their whole body to swing the weight up. If I had have had the energy I would have gave them a talk about kipping pull ups.

freddy c-

congrats! i am so proud of you!

Frustrated #138-You're one month into "Forging Elite Fitness." Give yourself a break,and give it some time. For the pullups, use the bands and gravitron, use jumping and negatives too as subs. Visit http://www.brandxmartialarts.com/ where they offer three scaled versions of every day's WOD. Your first month weight gain will not be indicative of your overall results if you stick with CF. I'm about 28 months in, and still learning and struggling every day.

M/45/172
AS Rxd

4:52
5:12
5:26
5:43
6:13

Very tough workout especailly following yesterday's 120 pullups/dips. Felt sick afterwards.

took time off since fight gone bad. I've been feeling worn out.

did 10 PU
20 Situps
30 pushups
40 squats
Just 3 rounds

M/38yoa/158lbs.
Warm up: light stretching
WOD: as rx'd
1st - 2:57
2nd - 3:32
3rd - 4:06
4th - 5:02
5th - 4:31

My brain hijacked my body and told me "It only said three round. For real, three!" Otherwise, as rx'd.

1) 5:12
2) 4:56
3) 4:50

Damn. I wonder if rounds four and five I could have gotten it lower still.....

And for Frustrated, I did months of jumping pull ups before I could do a full WOD with kipping. When i'm trying to cut weight for judo, I'll do a second WOD in the evening. Probably over training, but it got me down to weight.

Reading other peoples times is depressing considering what I did

3 rounds, 10 Jump PUs, 20 pushups, 30 situps, 40 squats:

2:21
2:50
3:30

And I was still standing over the toilet fighting the urge to puke after. I gotta learn to kip.

I love the fact that every workout is a PR, since I just started. three weeks and I feel great. Haven't met pukie yet. but i know he is around every corner. 28:30 with rests. not too shabby. Does anybody have any suggestions for a Pullup/dip tower that can stand kips fairly well. Renting so putting a pullup bar in the garage is not an option.

M/45/6'/170/9700'

4:26
4:34
4:50
5:01
5:02

The air is thin up here, very winded

I love the fact that every workout is a PR, since I just started. three weeks and I feel great. Haven't met pukie yet. but i know he is around every corner. 28:30 with rests. not too shabby. Does anybody have any suggestions for a Pullup/dip tower that can stand kips fairly well. Renting so putting a pullup bar in the garage is not an option.

warmed up with 12lb D ball tosses with partner, 500m row, amundson warm-up.

situp's- feet anchored

3:50/4:20/4:37/4:47/5:16

total time= 34:50

5'8/160/30

as rxd though this is the first time i've tried this WOD. So being the complete donkey that i am i forgot to time the splits.

So
Time without rest included 19.41min

I've now gained the name of monkey boy in my gym. Had to train late in the day today due being early shift. I found out that one of the trainers was fighting my corner and trying to explain to the gym junkies the point of kipping pull ups.

I'm getting more and more frustrated in my gym.

F/26/5'2/120

2:46:56
2:43:81
2:36:37
2:26:62
2:14:00

hey i did the whole thing in about 40 min. and under the mortars here in baghdad.

40/m/160
didn't record set times-just kept the clock running. couldn't wait 3 min between sets-only 2
total time 21:44
add 4 min for the full 3 minute rest: 24:44

27/M/5'10"/170

total time 48:21 with 4 x 3 minute breaks
lost track of round times

2:30
2:58
3:14
3:12
2:58
14:32 total

This was my first time doing Barbara and she whooped my a@@. My goal was a 3 min average or below. The 3rd and 4th set were all mental and the fifth was woot last one. Good work everyone. Airborne.

Just finishing almost a month of flu. Couldn't hear, couldn't breath through my nose, coughing endlessly. On the bright side, my shoulder got lots of rest. Started back last week, but this is my first rx'd. Felt great.

2:50
2:56
2:51
2:48
2:46

All sets unbroken, big PR!

Started to do Barbara but arms didn't cooperate after yesterday's 120. So did "Annie Are You Okay?" for 4 rounds.Burpees suck. Almost puked.Cool.

MAWL

AW - 7:12/7:11/6:51/7:03/6:50 (subbed asst. PUs)
ML - 6:50/8:10/8:09 done after 3rd rd. to rest my back for PT and hands completely torn (feel like a huge pu$$y)

m/29/170

3:28
3:50
4:00
4:04
3:38

m/37/190

1: 5:20 (dead-hang for all & hands behind head sits)
2: 6:55 (same as first)
3: 6:30 (started kipping, hands on chest)
4: 7:16 (kipping, distracted by kids)
5: 6:44 (kipping, near pukie)
TOTAL: 32:45.

Just didn't have a good pull-up day. Squats MUCH better!

i forgot about the "rest 3 minutes" part as I wrote down the WOD on my notepad hahaha..

"Barbara" is a man-slayer.. it took me about 42 minutes.. people were staring at me in the gym because I was panting so hard and about to die while laying on the floor for the push-ups =)

WU .5 mi. walk on treadmill
WOD
36:11

29/m/6'/175lbs/so out of shape it hurts

I'm pretty new to Crossfit (have been doing Big Dawgs in Crossfitkids for 3 weeks). I still can't do a pull-up unassisted (I put my feet up on a chair to support some of my body weight in order to do the WOD). I've seen people refer to gravitron and bands for an alternative to pull-ups. Can someone explain these to me, please? I can't find any info on the website by searching.

Second, when doing a WOD, I know that form is the most important thing. Does that mean that if a WOD calls for 20 push-ups and I can only do 10 with perfect form, I should be happy with that? Once I hit my limit, I switch to knee push-ups just to finish the set, and then on the next round I try to keep perfect form again until I hit my limit, then knees to finish, etc. Is this good, or should I move to the next exercise when I can't do perfect form?

I'm finding that my muscles give out long before my endurance does, and its frustrating me. The whole experience is frustrating me, actually. The worst part? I actually *look forward* to the WOD every day.

Anyway, I hope someone can offer proper advice to me. I want to do it right.

A.

Anyone ever tweak their shoulder a bit doing muscle ups? This was my first go at 30 muscleups from yesterday (15:52) but about MU #21 I hurt my shoulder a bit catching myself at the top and struggling not to fall back down - it hurts a bit today - actually quite a bit sore today. I am sure there isn't any damage but I did pull it a bit - not enought to not do today's WOD but wondering if anyone else ever ran into shoulder pain from MU's.

F/40/5'2"/128

As Rx'd:
5:14
5:11
5:26
5:51
5:50

PR by 5:34 total time (all rounds added)!
It could have been faster if my hands/calluses weren't killing me from yesterday! Any advice for finding a good grip on the bar when no matter what you do it pinches your calluses and hurts?

BRUTAL! First round was great, second had trouble, third, was getting dry heaves, fourth, more heaves, and by the fifth, my body just shut down.

34/M/160

Only got 3 rounds due to time contraints....

4:01
4:42
6:11

Situps absolutely killed my time.

7777777777777777777777777777777777777777

4:34
6:15*
7:25**
7:15
7:29

* Jumping PU after first round; not fully recovered from 120 PU yesterday
** Had to rest between 3 - 5 min after 3rd round.

77777777777777777777777777777777777777777777

29:35 as rx'd

OOps. NOT rx'd, I forgot the rest periods.

#190 Adam

A Gravitron is a machine that has a platform where you place your knees and either grab an overhead bar for pull ups or waist high parallel bars for dips. The feature that the Gravitron provides is you add weight to the weight stack to subtract body weight making pull-ups or dibs easier.

Bands are big rubber bands that you see people using doing areobics and other work outs. As a technique people stretch them across a structure like a squat rack that has a pull up bar built in. Once you have them set up you simply step on them and they assist you in pulling your self up.

As far as form goes, yes it is important but if 20 pu's ups are prescribed and you can only do 10 then rest as little as possible until you can do the rest with good form. My technique is to try and do all the WOD's as rx'd even it means getting lousy times. At least then I have a true base to improve on. This works for me because I am able to do all of the movements involved, just not in necessarily all consecutively.

Since you say you've only been doing CF for only three weeks now I wouldn't not worry. Read the get started here links. It says to tack CF slow for the first month. Keep posting your times and weights to comments and when WOD's start to repeat you body will have no choice but to improve. I might having to do Fran the third time to see great improvement but it will happen.

Check out this web site really cool scaled down WOD's.

http://www.midohiocrossfit.com/

Why is looking forward to the WOD the worse part? That should be the

best part.

Opps!

41yo/f/155#
Barbara total 39:32
pullups blue iron woody band
pushups strict plank nose/chest to ground
sit ups abmat frog legs, unanchored feet
squats, dynamax depth, full ext
1) 4:27
2) 5:23
3) 5:12
4) 5:37
5) 5:53

22/M/190/5'7"

4:20
5:41
6:00
5:46
5:47

SIT-UPS KILLED MY TIME PLUS I ATE 2 BOWLS OF CEREAL WITH MILK AND A PROTEIN SHAKE WITH MILK BEFORE I DECIDED TO GO WORK OUT SO I FELT REAL SICK THE WHOLE TIME.

#191 Montez: Yeah I have had some problems with my non-dominate shoulder in the high rep MU workouts. I am not sure but for me it is usually do to not keeping the rings tight into the body through the transition and creating shear in the horizontal plane during the dip press. When my hand drifts away from my the side of my body then I feel pain in my shoulder and the back part of my delt. My experience only!

To #198 - Adam W 39/5'7"/179

Thanks for the info! I can see how a gravitron would work well for me. Using a pull-down machine sounds like it would be the equivalent, correct? I know on one of those I can pull down about 96-100 pounds comfortably (enough to complete 10 reps at a time, at least). I've gotta get to a gym that has decent equipment instead of my basement with a pull-up bar installed in a doorway. Until I get my strength up, I mean, and can complete a real kip pull-up as rx'ed.

I'll do as you suggest and work on completing the WOD in perfect form, not worrying about my time. Except, of course, in situations such as a pull-up where I am physically incapable of doing it (so far).

As for why I'm surprised about looking forward to the WOD, I've never been a fit person. People have said that once you start working out, you start looking forward to the burn/weak feeling after a good workout. I did not imagine I would fall prey to this feeling, but I have. I don't know why, but I don't like thinking of myself as someone who enjoys working out. I'm an odd duck.

Thanks for your help!

A.

J Rock! Glad to see you're still posting and training - I'm easing back in to CF from my winter sport focus. I'm so sorry to hear of your injury. That's some serious hurt. Speedy recovery man, eat right, treat yourself well, and take care. I appreciate the cautionary tale and will take it to heart. I can relate to pushing limits, as injuries surround me here in Whistler. I recently bruised my heel badly, a close friend just broke his shoulder/ribs in 10 places, another one just sprained ankle... and many more. The same philosophy of carefully-executed technique and skills progression applies, though the mountains are a slightly less controlled environment than the gym...

Peace, and speedy recovery.

Whoops forgot to rest... pullups are weak... need to work on those

This program is no joke. I am on my second day of crossFit. I have been weight training for 3 years and I have never been beat down like this before. I was on the verge of puking today, I was sweating so much that it looked like I was in the rain. This is a great program!!! Thanks CrossFit.

This program is no joke. I am on my second day of crossFit. I have been weight training for 3 years and I have never been beat down like this before. I was on the verge of puking today, I was sweating so much that it looked like I was in the rain. This is a great program!!! Thanks CrossFit.

Bwt: 134

As Rx'd:

2:00
2:06
2:12
2:18
2:22

Total: 10:56

I think form was a lot better on the squats than last time. The sit-ups kill me on this wod for some reason.

Hey, cheers to everyone who wished me fair and swift recovery! I really appreciate it. It has been a few weeks since I have posted, and it is really nice to know that when I pop my head back in to speak from experience on a subject matter, that all welcome back with open arms. Very comforting!
Again, thank you so much. Don't quite count me out yet, there is still time to workout before surgery, as no date has been set yet! Expect an occasional post!
Have a great day all!
JT

32/m/210/6'5"

Today (previous)
1 - 5:06 (4:59)
2 - 4:58 (6:50)
3 - 6:37 (9:10)
4 - 7:02 (9:34)
5 - 6:55 (8:45)

Total (previous)
30:38 (39:18)

A huge improvement over my first Barbara in December. Started to feel sick in third round and times started to slip, but not as much as the first time. Pull-ups were hard, especially after the 120 yesterday, but the sit-ups killed my time the most.

27/m/5'10"/185

as rx'd
4:12
4:50
5:50
7:15
8:26

ouch.

Jrock-Tough break and here's to a speedy recovery, keep charging crossfitter. Keep us posted.

Could you possibly get dimensions for that apparatus? Talk about a complete gym!

35/m/182
CFWU
Clean and Jerk
95
115
125
135
145
155
165

30 MU's (4 strict 26 jumping)
9:11

Barbara
43:19

63/f/116
jumping pullups 4 rounds
1st rd 5 min 14 sec
2nd rd 5 min 38 sec
3rd rd 5 min 44 sec
4th rd 5 min 13!
pretty good for an old broad?

WOD DONE AS RXD
1-4:25
2-4:43
3-5:02
4-4:54
5-4:44

WOD AS RXD
1-4:25
2-4:43
3-5:04
4-4:57
4-4:44

M, 30, 5'9", 200 lbs.

As Rx'd...
R1 - 2:49
R2 - 3:03
R3 - 4:15
R4 - 4:40
R5 - 4:40
Complete in 19:27

Barbara-situps on AbMat w/ feet anchored
4:49,5:22,6:26,6:19,6:35=29:31
I was really feeling the prior two day's WODs!
Congrats on your physical yesterday freddy c. You're obviously doing your best to combat the fact that the criminal never age, only the cops.

34/M/77kg

As Rx'd:

1. 4:48
2. 4:50
3. 4:39
4. 4:25
5. 4:52

m/42/73kg
First date w Barbara:
1) 4:55
2) 4:30
3) 5:06
4) 5:07
5) 5:24
Great cardio, great strength wu

At VIP, situps on bench with elevated feet, squats; 1st two sets plain, the rest butt to fit-ball.
4:30
4:58
4:49
4:54
4:57
Hurt after doing two WOs yesterday...total of around 38 minutes.

Mark
KM standards, kipping pull ups, chest to floor push ups, anchored sit ups, and bum to Dynamax ball.

3:33; 3:40; 3:55; 4:29; 5:01

First three were great, then almost met Pukie and started to go down hill fast.

3:35
3:21
3:29
3:47
3:38

41:46, pretty sweet follow-up to yesterday!

3:33, 3:53, 5:04, 5:42, 6:30
Really hit the wall in the 3rd round. Was surprised and disappointed with my stamina in situps and squats. Neither should have been this difficult.

Barbara

5 rounds as Rx'd except pull-ups
good form om push-ups, alternated anchored and unanchored sit-ups,deep squats

1- 4:22 20 kip pu's
2- 4:00 15 kip 5 jumping
3- 4:32 10 kip 10 jumping
4- 5:46 10 kip 10 jump
5- 6:01 20 jumping

kicked my butt

33/M/181/6'2.5"

2:32 (20,30,40,50)
3:11 (9+11, 30, 16+14+10, 32+18)
3:56 (12+5+3, 30, 10+8+7+6+5+4, 20+15+15)
3:53 (14+4+2, 20+10, 12+8+6+7+4+3, 30+20)
4:05 (6+6+5+3, 30, 16+4+4+4+4+4+4, 23+15+12)
total 17:37

Traveling and not feeling great meant this was not to be a PR day. This is the third or fourth time doing Barbara and every time have had to stop after 4 rounds. Just completely spent. May need to slow it up or something. The situps are the time killer for me, of all things...

4:13
5:06
5:38
5:55

Barbara "lite" w/ 200 m runs in between rds.

3:08
3:06
3:12
2:47
2:59

Been at this about 7 weeks. 35 minutes to complete counting rest times, but have not mastered the kipping pu so I have to do dead hangs and jumping when I struggle.
THis is my first post, and all I can say is that I wish I had discovered it before I went into the Marines not four years after I left. Thanks for everything crossfit.

This is going to be one of my first workouts after surgery, should be lots of fun...

46 / 175

elapsed time - 33:58 PR (38:36 27-Dec-2007, 40:53 19-Feb-07) -- 4:38 better than last time

3:26 (4:28, 4:00)
4:06 (4:56, 5:04)
4:35 (5:34, 5:57)
4:59 (5:57, 7:03)
4:52 (5:31, 6:51)

24/m/198
4:28
4:49
5:57
7:09
6:20

Last night at Windy City CrossFit, I tried for the first time:

"Christine"
3 rounds for time:
500m row
12 bodyweight deadlifts (215 lbs.)
21 box jumps, 18" box

The gym was very busy so I had to wait around for a rower, but I clocked a 10:21. This one, I discovered, tackles the CNS. I was flopping around everywhere trying to link together box jumps :) I even fell at the end, lol. This one felt like Fran but with a dash less Pukie. Goal for next time (whenever that is): 9:00.

35/M/79kg

3:35
5:48
4:41
5:00 sit-ups became crunches
--bailed out--

A question, the sit-ups killed me. I did them with heels in the ground and feet hooked under a barbell, all the way up, classic style. But from round 2 it was really tough and I "lost" lots of time. Any advice(besides do more sit-ups) would be great! BTW, this is my 5th WOD (hooked at 1st (FGB)), so I know nothing...

25/m/155

Met pukie today. Humbling.

1st Round: 2:31
2nd Round: 3:13
3rd Round: 6:11
4th Round: 5:12
5th Round: 5:03

Total with 3 min rests: 32:40

First post......

Rd 1: 4:27
Rd 2: 4:28
Rd 3: 4:25
Rd 4: 4:33
Rd 5: 4:40

All pull-ups were ring pull-ups (no bar available). Push ups were rough......been doing shoulder therapy and I feel like I'm back to square one. :-( Sit ups were unanchored. Sit ups were to Dynamax ball depth with full hip extension at top.

2.47
2.35
2.42
3.13
3.13

Wow, this is my second day on the WOD cross fit program. It's been 10 minutes since I finished my work and I can barely make a sentence. Guarenteed that if I were to make it 6 sets I would have lost my breakfast.

did the "puppies" workout

tot. time 23:15

Looking forward to tomorrow! Thanks for this great website!

Oh golly, I think I stink at this workout.

Pull ups asst (ugggghhh)
Sit ups ab mat style

1. 4:49
2. 6:01
3. 5:33
4. 5:31
5. 5:32

Erin

As RX'ed

Round 1: 2:31
Round 2: 2:21
Round 3: 2:45
Round 4: 2:47
Round 5: 2:49

45/M/6'/180

AS RX'D

1-3:04
2-3:19
3-3:51
4-4:05
5-4:04

KIPPING PULL-UPS FULL ROM UNBROKEN. PUSH-UPS CHEST TO FLOOR UNBROKEN. SIT-UPS UNANCHORED, LAST TWO SETS WERE BROKEN. SQUATS TO 12 INCH BOX UNBROKEN. 3 MIN RESTS.

T-REX WAS ON MY BACK LAST SET BIG TIME!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/45/153
Situps anchored
2:48
2:58
3:47
4:24
4:22

Barbara is a "B"!

M/49/20
Jumping PUs
5:08
5:34
6:44
8:22
8:09

Would use "first time Barb" as an excuse, but, realistically, I need to continue working harder on weaknesses(i.e. pullup and situps in this WOD) and eating better!

27/m/5'10"/152

Back after a week's rest from CF and no pull-ups for left shoulder. First time with Barbara. Kipping pull-ups, anchored situps, forgot medicine ball so squats to um...air.

5:30
7:25
9:03
9:30

And round 5? You've got to be kidding me. That hurt a lot. Not so good times.

Me: 41yo/M/5'10"/187lbs

Warm Up: Greg E's full warm up

WOD: Barbara

Round 1: 5:28
Round 2: 6:32
Round 3: 6:33
Round 4: 6:28
Round 5: 7:40

20 Pull ups: all strict full range of motion. All sets broken into 10 reps, 5 reps, 3 reps 2 reps.

30 Push Ups: close grip. first three sets unbroken the last two sets 20 reps then 10 reps.

40 sit ups: un-anchored. all sets unbroken

Squats: A to A squats with open hip at the top. All sets broken into 25 reps then 15 reps then ten reps.

Cooldown: 50 Double unders

I felt really good about the quality of each rep. On the last round I really felt it and the time showed. Also, I have been practicing double unders after each WOD. I have been doing 2 regulars and one double under. Today I was able to do one regular and one double under, yeah me! Soon I will have double unders!

Have Fun, Train Hard,

Billy

26/m/195

2:37
2:55
4:01
4:18(had to wait 10sec to re set up for my situps
4:04

total: 29:55 first time thought i might puke after the wod but might have been the turkey and egg sandwich for b-fast haha

42yom / 147

rnd1 - 2:46 all unbroken
rnd2 - 3:05 pullups, pushups, situps unbroken
rnd3 - 3:32 only pullups unbroken
rnd4 - 3:47 only pullups unbroken
rnd5 - 3:59 only pullups unbroken

Total w/o breaks - 17:09 -- avg 3:26/rnd
Total with breaks - 29:09 (PR) by 2:35

Post - Nothing

21/M/143lbs - 2nd WOD ever...

1- 2:58
2- 3:06 kipped last 4
3-