Thanks for the early post!

Get some Dave, tell Andrew I said hello!

Thank God the rest day is over! We can put THAT discussion to bed.

I caught up today, did Michael, so tomorrow's WOD is going to hurt w/o the rest.....oh well.

3,2,1....

Sweet video and picture! I love the water!

I totally enjoyed that video. Loved the music.

The sad thing is that I have become so obssesed with watching cf videos that it now feels like I am watching porn because I have to hide it from my friends or else they give me a ton of crap...........Anywho that was a pretty sweet looking WOD. I wish I could also magically find kettlebells in a pond

Oh my gosh... that photo is AWESOME!
Dave Castro rules.

I almost hate to ask for fear of the answer but is the intention that these will be squat cleans?

I'm sore all of the time now. I love this program.

Awesome video...why can't I find stuff like that happening in my neighborhood??? I might join in. But I might sub in a speedo for less drag :)

Coach-

Also, on tomorrow's WOD -

Does it matter what type of jerk we do? Can we mix up split and power jerks? Thanks.

Now that I'm home from school, I was going to try to do all the WOD's at home. I found out though that when there is a WOD with running like tomorrow's, I cant do it b/c I dont have treadmill and my dad is too lazy to build a track in the backyard. What is the best substitution for running? I know there is something on the CF site but I cant find it. I tried jumping rope but it just doesnt seem to give me nearly the same affect as running. Until I finally join CrossFit Pittsburgh, I would appreciate an alternative.

It is not very often that I comment but sweet vid and good work Dave!

Dave Castro (The guy in the picture) is a SEAL instructor. If you go to sportskool.com he has a bunch of crossfit style workouts there.

do people drop the bar to the floor after they've jerked it?

also, are the clean and jerk two different moves or can you link them together? in other words, when you finish the clean can you do the jerk on the way up

Dave Castro is the man.

Still haven't graduated from the PVC. I hate not being able to do the WOD as rx'ed. Gotta go practice!

#8 Ian,
I would do it "Grace" style (Power Clean & Jerk), only because it's an AMRAP in 20 mins. I won't be in tomorrow, yall enjoy it.

To Dave Castro:

What exactly was that pool workout you were doing? It looked like a good time.

Thanks,
Rich

Finally we can stop treating objects like women, and get back to the fitness!!

Might have to use 40# DBs or row or skip instead of run, all the treadmills are in a different room...and you have to sign in separately. (My gym these days sucks a lot for crossfitting.)

Dave Castro is an absolute bad ass.

Also, the WOD in the video is very creative and looks like tons of fun....in a crossfit kind of way.

Always squat cleans! And I think, jerk any way you want when it's not specified. (Clean + jerk = 1 rep) x 15 = 1 round. i LOVE c&j's! Sometimes I'm bummed to miss out on main page wods.

Oh- I ran my fastest mile, ever, today. Please don't laugh- it was just under 9 minutes, maybe 8:47? That was tough!

And, does anybody have any awesome tips to develop your L-sit? I was thinking GHD sit ups, holding a weight. Ideas?

Sweet video! Those KB must have been slippery in all that water. Looking foward to this WOD...been a while since the neighbours wondered WTF I was doing.

What's the Rx for women's clean and jerk for this wod?

Leslie, we don't "always" do squat cleans. Grace doesn't require squat cleans.

Nice WOD. I was in the re-use center the other day to drop off some stuff and I figured I should look at the old book section they have. I've been trying to get into the 'Zone' diet lately, I'm already on a pretty strict paleo diet, but wanted to what all the fuss was about. So I'm browsing through the diet/exercise book section and lo and be hold, Enter The Zone by Barry Sears. For 50¢, I think it was a hot deal.

#12 Keith D

What's wrong with running in the street? Around the block? Across a field? Up and down your driveway?

Oh my goodness,there's a guy's butt in that pool picture. I think Coach is trying to say something. Just kidding...

Rest day's over.

3,2,1 GO!

Thank God rest day is over! Uh oh, did I say God?

Great video. The music makes that one! Boys and toys and water, too much fun. Makes me want to take my kettlebell to the lake.

Nice Dave Castro photo. What was it? Swim 100m for time...and oh ya bring your kettle bell...gulp.

I love the running and oly lift WOD's. To the track! :)

Great video,
Knowing me, I'd get done and be in the "Crossfit cooldown position" and end up in the Battle at Kruger showdown with a 'gator at my feet and Pukie at my head.

If you haven't seen the Battle At Kruger, here you go.

http://www.youtube.com/watch?v=LU8DDYz68kM

The little picture on the top/left of the site today of Eva running is one of my favorites. LOOK AT THE GUNS! Amazing.

Can't wait for this one tomorrow ... Cindy and Michael behind the Deads hit pretty hard, most soreness I've built up in weeks (glutes, hams, back). Looking forward to the relief that usually comes after the 48 hours off, then jumping back into it w the CJ/run will be excellent. Paul

HILARIOUS VIDEO.

Those guys are probably going to get sick though.

That's better than yesterday's!

Apollo

You don't have anything to say about 'Adult Entertainment'?
:-)

5/11/2008-
Dave Castro: 1 win, freddy c.: 1 loss.

Now I know Dave's secret. I need to train in the water if I ever want to whoop his ass.

I'm gunnin' for ya bro!

love the picture!

Congratulations to Natalie Woolfolk and Casey Burgener for earning spots on the Olympic team this weekend. Congratulations to Coach B as well.

http://sports.espn.go.com/oly/news/story?id=3401041

I learned another way in which Crossfit can translate into "athletic skill" this evening. Using my increased crushing grip strength, i was able to consume 5 clusters of dungeness crab with little use of the claw cracker thing... in about 5 minutes. It was awesome (and delicious). Thanks Coach Glassman.

Real men would have used a pond with alligators...or fat old ladies with swim caps...

That video reminded me of The Benny Hill Show...good stuff.

# 28 Jon H

I live on a very busy street where I have a very good chance of getting slammed by a semi or something while just paying attention to running and not the drivers. Also, I would have to run about 31 times back and forth just for the 400m run. I guess the only thing I could do is sub shuttle runs. Since I am a soccer player, I change directions a lot while playing.

Thanks for the comment. It made me think of a reasonable substitution.

I am new to Crossfit -

Aren't we are supposed to do full squat cleans, unless specifically stated?

wow

usually i do some kinda WOD on rest days. today i spent so much time reading the rest day discussion that it's now too late to go back to the gym to get in a rest day WOD.

but seeing this monster on the menu for tomorrow, i'm glad i didn't do a rest day WOD!

I'm exploring the Canadian Rockies for a few weeks. Any ideas for some Zone friendly hiking food?

my god hell must have frozen over- cleverhandz took a rest day. :-)

dave castro is a badass

Watch out for those gators... I hear they like kettlebells.

#26 Joe: just speaking on behalf of myself! Squat cleans are killer, so I work them as much as I can unless Rx'd is power cleans.

I haven't been able to get this video to load, and it sounds like a good one, judging by the comments. I'll have to try again tomorrow.

Hi!

Any suggestions what to replace running with. I have 5 floors down to the street including 2 locked doors. I am thinking either rowing machine or bicycle. I am leaning towards rowing.

Looking foreward to a great workout!

Wait... and I spent money on a facility?

Damn.

#45 Nicole_AK

If you have access to CrossFit Journal #63 (Nov 2007) Rob Miller wrote an article called "Zone on the Rocks" - eating the Zone diet while climbing.

It likely will answer your question quite well and it has menus for 7 days too.

Great article Rob!

Regards,

#42 Keith - My apologies for my presumptuous post.
I am lucky enough to have a rubberized track nearby. My neighbourhood streets are okay for running AND I have a hill nearby for hillclimbs if I so desire.

When travelling I have to get creative but I'm not where you're at (Penn State?) so can't visualize your dilemma. I have run in the big city, down the turnpike, or even in a blizzard (it's actually quite motivating)(And POSE running for example works well in the snow and ice).

Be careful out there.

M/18/5'8"/145

shooting for 8 rounds.. lets do it

Still learning power cleans, let alone C&Js! So I did 20kg power clean and jerks.

3 Rounds (!)

As Rx'd

4 grueling rounds with about twenty secs left. Those Jerks were all I wanted but I loved every minute.

Dave,
How you been bro?

5 rounds treated it as a "running Grace" i.e. power cleans. Will do better next time. Have a good workout.

Nicholas As Rx´d:

5 Rounds (Started with the running)

Lu Modified 11 kg C&J:

4 rounds + 400 meter run (Started with the running)

As always a few days behind.

Did 5 sets of 3 on the Deadlifts due to pulled right quad.

285, 315, 315, 335, 335

Then rested about 5 minutes and did "Cindy" for the second time. Far better results this time than the first-

18 rounds

I must add that after reading a lot of the responses from yesterday's topic, that I was surprised to see the number of immature and spiteful posts that were made against a few of our fellow crossfitters. Yes, perhaps one or two that were offended should have just left one post and left it alone, but, the same can be said for a few that were posting the spiteful responses.

As a parent, the prevalence of porn in the media, whether it be tv, music lyrics, and movies concerns me as well, so, I can understand there frustations and concerns. And, perhaps a number of those posting the harsh responses have no children...I don't know.

Now, I didn't have time to read the topic, and honestly, I've never read any of the side bar topics. My schedule doesn't allow me to spend so much time on those things. I'm actually here for the workouts and training anyway. But, I thought I'd spend a few minutes tonight in response to some of the responses I read yesterday.

I'd prefer that Crossfit stick to Crossfit and training. But, as they say..."it's not my show".

Be responsible with your liberty and freedoms.
That's my dime.

Train hard!

anyone have any 'before and after' crossfit photos? I would particularly be excited to see some folks who were really out of shape and what happened over 6 months or whatever. So i have something to aspire to. If so, please email me. Thanks!

test

OMG those guys nipples were showing! I'm going to sue CF for exposing me to them!

Re: #59 Old Man Vern - You do not have a pulled right quad! Trust me! Those deadlift numbers and 18 rounds of "Cindy" would be impossible with a pulled right quad. Nice work!

BTW - Can we all agree that "John" from yesterdays posts probably had his most exhausting rest day EVER?!?

Can't wait for this WOD!

Aggression+Intensity+Perseverence = Results

Did a sandbag version of grace yesterday-and now this! Lovin the Coach

29/5'11"/184/male

four complete rounds and one run. God bless

Have we ever done this one?

Oooh this looks like a great workout! Can't wait to hit it tomorrow.

Yesterday I was with me niece so we went to the park, no gym.

Burpie Annie
50-40-30-20-10
Burpie
Sit ups
Time= 20:10

Today went for an early morning run, about 6+ miles, 48min.

Erin

Dave, nice work.

215.....keepin it real.

Still feeling under the weather; no effort at speed on this WOD. Emphasis on technique; while not pushing myself, it did feel good to move around a little before the plane flight to the east coast.

3 rounds plus 15 C&J + 300 meter runs. 65# ATA squat cleans and jerks (not push presses or quarter thrusters).

m/29/6'2"/195

Power clean/jerk from floor,

4 rounds in 19:45.

In response to those who have said that crossfit is toning down the WODs, increasing monotony, and turning up the sexual attraction factor:

I believe that CF can be interpreted in multiple ways; CF can be the method, tool, or a guage to see how well you utilize your methods and tools that you have acquired through your own experience.

Crossfit alone will produce favorable results and thus can be the method to "forging elite fitness".

Crossfit can be a tool that people will use when they feel it is necessary to meet the demands of their career, interests, or training. The nature of CF is that it is free and the ability to cherry pick and modify workouts is great, if people do it in such a way that it better meets their personal fitness goals - not just to make it easier.

Finally, I think the message board and many of the named benchmark girls create a great way to guage your individual abilities. I regularly complete the WODs but I don't feel that a 20min workout is sufficient, so I add extra work to the beginning and/or end of my crossfit WOD. Mixing the ideas of other outstanding coaches with the mastery of Glassman's is a great to achieve fitness and combat the monotony that some may feel is ever-apparent in any workout that is followed for extended periods of time.

28/m/5'8/166

75 lb clean and jerk
full squat cleans
.25 mi treadmill runs

3 rds + 15 c&j

This is soooo bad-ass.

Full squat-cleans?? and then extend into a jerk?

I look forward to the day when I make it to the states and join a CrossFit gym or even make a video of my own to post for the site. its been seven months and two days since is started with CrossFit. God bless.

31/m/170

3 ROUNDS, THE CLEAN AND JERKS WHOOPED MY BUTT. NEED TO WORK ON THOSE MORE, OR GO LIGHTER.

4 rounds barely c&j w/ 65lbs. kicked my ass, no a/c in the gym today really sucked!

95 pound cleans
400 meter stairmaster level 9

8 rounds in just under 20 minutes.

Shoulder giving me fits, didn't want to jerk the weight today.

Nice WOD today....thought I would mention this after the "too much repetition thread yesterday..... :)

Second time doing cleans, and first time doing jerks, so only 40kg for me. Oh wait, thats almost the rx'ed 95 pounds. Well, whatever. Only two rounds for me, but had a funny experience at the gym.

Three big dudes going in to the gym, hitting the bench straight away, and not a single of them did one rep. Arms never extended, and the bar never touched their chests. Well, they gave me a laugh at least.

Oh, and I subbed the 400m run for 800m on a bike.

Comment #71 - Posted by: Mike M/19/5'10/165,

Would you care to post your effot in todays workout so that I may judge your opinion against your performance.

Never thought of "waterboarding" KBS. Looks like fun.

I remember a post somewhere where the directions given were something like "the weight goes from the floor to overhead using any method." I can't remember the workout, but I think since this is a AMRITM WOD, the goal is to get to the point where form suffers at the expence of achieving the metcon affect somewhere around minute 15.

Any "coaches" on to answer? Thanks.

Max

Sunday musings...

WHAT? Are you kidding? After all that strum und drang yesterday? Feh, I got nothin' today.

Nice new WOD, though :=)

well, 2nd day trying CF. only got 3 rounds in but was friggin exhausted. i thought just goin to the gym and hittin weights was tough but this stuff is way more intense

well, 2nd day trying CF. only got 3 rounds in but was friggin exhausted. i thought just goin to the gym and hittin weights was tough but this stuff is way more intense

M.31.5'7.175
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Did full squat cleans
3 and 1/2 rounds (60 C&J, ran 3/4 mile)
I did a grace off yesterday in 4:37, so I wanted to work on full squat cleans. I'm interested to see the difference between full and power cleans.

4 rounds,
75 lbs c&J
500 meter rows

went to 20:43

Subbed 2 hours of surfing for today's WOD.

Was tempted to do the WOD as well, but time constraints put a stop to that.

Need to improve paddling endurance. More pullups it is then... :-)

400 meter + 15 C&J's
Jim 48/M/160 5 rounds + 375 meters
MArk 28/M/220 4 rounds + 400 meters

Welcome to crossfit Jerry! Today was a classic deceptive WOD. Never wished for 20 minutes to end quickly, like i did today. 6 rounds + 12CPJ. Legs are like jelly now.

Cool workout. Very creative!

And, Mike (comment #71), are you 19 yo? That's some pretty good incite into Crossfit. Well said. Nice job!

http://www.youtube.com/watch?v=2tdqe-IrlUQ&NR=1

Where can u buy this set up?

28/165/M

4 rds...not feeling so great this morning

198 today/47/m

I did 4 rounds in as rxd except I substituted the run for 400 meter row.

M/50/5'11"/188

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Substituted 95 pound snatches for C&J

4 rounds

m/26/180
95lb C&J
400m Run

3 Rounds & 12 C&J's

C&Js weren't full squat one's tho

#25
If you go to the FAQ section there's a link to the Brand X scaled WODS. They have women's rx'd weights there.
I'm really not sure why they don't post the women's rx'd weights on this page. It would be very helpful. Coach?

#91 D: I saw that in SkyMall and on Amazon.com

45/181

4 Rounds, 15 C&J and about 200m run. Glad that is over.

m/36/165
95lb c&j (not full squats)
400m run

4 rounds + 11 c&j's

that sucked.

done Sun, 5/18:

first did Michael:

sub'd 4 min ellipticals
50 good mornings 20# med ball/50 s/u
1. 7:24
2. 7:01
3. 7:04
21:29 151a/166m

5 min rest,
followed by WOD:
90# c&j (2 45# dumbells), 2 min elliptical
1: 3:45 (c&j 10-5)
2: 4:33 (c&j 6-5-4)
4: 4:41 (c&j 6-5-4)
20 c&j 6-4-5.
total: 4 rnds + 20 c&j, 163a/170m

forgot to add this:
Plus
20 min elliptical
5 min w/u 155 hr
tabata (20 sec on, 10 rest)
5 min forward, 5 backward, 5 forward
156a/170m

As rx'd
3 rounds, full squat clean & push jerk

wu
3 rounds
15 situps
15 pushups
15 35# KB swing

WOD
as Rx'd
3 rounds + 15 C&Js

I was really hoping for 4 full rounds.

Tomorrow will mark 3 months of crossfit. The changes have been incredible!

WU .5 mi walk on treadmill
WOD
4 full rds
w/75# PC & J

Was hoping to get 5-6 rounds in today. I got one round in at about 3:15 and had to quit b/c my exertional headaches are back. Gonna take the week off to prep for the only cert.

I wish I knew how to keep these headaches from coming back every 6 weeks or so...

Pack:
Complete as many rounds in 20 minutes as you can of:
65 pound Power Clean and Jerk, 15 reps
Run 400 meters (treadmill, 1% incline, 5.8-6.3-6.7mph varied)
women-45#

Started with 65# so I could use bumpers. Had to change to 45# after first 7 PCJ.
Used an oly bar so then switched to hang power cleans, 45#.
3 rounds +15 hpcj's. Clock said 19:56 I think.

2/3 CFWU, felt like crud during it. Pullups sucked. Don't think I ate near enough yesterday.

As Rx'd 3 rounds plus 8 additional C&Js
Fantastic workout. I was literally sucking wind.

Wife joined me for first time C&Js with 45-lb bar. She did three rounds plus 15 additional C&Js and then kept going past the 20 minutes to finish an additional 400-m run. Way to go!!

CFWU- minus pu's

2 rounds + 7 C&J's =P
45lb. C&J's
Brutal!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

35/m/70/170 form is u g l y. 2 rounds +6 C&J

46 / 177

Power cleans & jerks

4 rounds plus the 15 C&J in the 5th. I had 16 seconds left before the 20 minutes ran out. I decided to sit down.

Nice workout--someone yesterday said that things were getting repetitive. GET SOME

m/39/165 lbs

4 1/2 rounds - C&J weren't to full squat

CROSSFIT kicks ass - there is no place to hide. Just when my Kipping pull-up and HSPU are getting Ok I find that my running sucks. I think that Coach is spying on me

Bingo, caught a bit of your S&D from yesterday, was hoping for musings ...

On another topic, did the room res come through your email from Thursday?

Paul

21/m/5'9"/182

CFWU x 3

95 lb. C&J x 15
400m run

4 complete rounds

S/F

Are we are supposed to do full squat cleans, unless specifically stated?

Can we do split jerk or push jerk?

Thank you for your help?

2 rounds +10 c&j. Full cleans and jerks.

subbed power cleans (regular cleans don't feel solid enough yet) and rowing 400m

3 rounds + 5 c&j

subbed 75#
3 rounds + 8

treadmill .25 miles 95 lbs C&J

5 rounds in 19:13, couldn't do anything after that for a good minute or so.

41/f/5'10"/160

3 rounds w/ 45 lbs.

Still had just over a minute left, but couldn't get myself up to do more C&Js. I think if I would have started with the 400s, I could have gotten one more of those in. Great work out!

bw 165

5 rounds as rx'd

As Rx: 5 rounds of C&J and 4 rounds of 400M. First time ever in life doing clean and jerks.
Seventeen years of weight lifting, two weeks of crossfit, now I'm finally starting to actually "get in shape".

NaXx

this was BRUTAL and i wasn't expecting it at all. my back is still sore from deadlifts and back extensions and my legs are still sore, mostly from cindy i think. so it hurt in all the wrong places.

anyway, 3 rounds + 15 C&J + about 45m running

I think I remember a post in the forums talking about a lack of "novel" WOD's. Well here's the answer to that. This should be fun at 6am tomorrow. My friends bachelor party is preventing me from doing this today. I am in no condition to do cleans.

I love reading these commentaries. In fact, the first thing I do every morning is turning on my cell phone to look at the WOD and read the top commentaries.

Anyway, 15 reps 45 kilos Clean with Jerk and 400 meters running, as RX'D.

2 rounds done, with 5 seconds to spare. Not great, but good for a newb.

/Fan

First time doing this WOD. As rx'ed 5 rounds plus 1 rep C&J. Started with the C&Js.

M/51/165
4 rounds as Rx'd

Full SQCL and SJ and subbed row

2rds + 8CL ?????

nothing in the tank today

Jakers - I do, but was loving the full catastrophe of life at home all day yesterday. As much as I wanted to weigh in, I chose a better alternative.

For anyone who woke up today without thanking whomever you think is running this show for your health and wellness, here's the reason why you might have done so: http://www.commercialappeal.com/news/2008/apr/27/rhodes-star-truly-super-in-areas-that-matter/?feedback=1#comments

He was an incredible athlete, and one of the most unique, energetic, and engaging people I've ever met. He left me with this nugget one day when discussing a local badass whom I thought I might end up in a tussle with over an abusive relationship he had w a friend: "Paul, you'll have to beat him so bad he won't ever want to see you again, much less contemplate revenge."

Luckily for my stupid college ass, it never came to pass. I'll never forget though the contrast in Scott; deeply religious, no cigarettes no booze, clean cut looking as they come, but all man at the same time.

I hope I can learn to face all my life challenges with the grace and style he had.

Paul

M/19/83/184

skipped michael from friday to saturday

due to distence between running field and gym, i did 100 rope jumps in sted it took around 60 sec. with i find equal to 400m of running.

so my WOD was:

15 reps of 95lbs clean and jerk
100 rope jumps

10 min = 3 rounds

did have the time for 20 min, or warm-up :(, but my guess is that I would take around 6 or 7 rouds with properwarm up and in 20 min...

Jump Rope 1 minute
CFWU 3x12 OHS/sit-ups/Good-AM/pull-ups/Dips/Samson stretch

WOD results- 3 rounds + 8 Clean and Jerk (I know I did not go deep enough in the squat clean)

3 x 10 @ 95# Front Squats (for form) - I need to stretch out my wrists and shoulders to put the bar up where it should be during the front squats.

Keith D.

Try box jumps or tuck jumps for 1 min. Logistically, I find this easier to execute at the gym. The box jumps will smoke you out...

m/30/5'7"/155ish

no time today for WOD =(

Managed to get in four rounds in 22:04 but had to make some subs. I don't have headroom in my workout room so I did the cleans, then seated presses and then the 400 meters on the treadmill.
Great workout no matter how you adapt it but I wish I had the overhead room to do the workouts as rx'd. Where I live, working out outside isn't an option.

CFWU X 3

Time 20 min 6 sec

BrandX Mod Hang Power Clean and Jerk (10 reps) and 400m run rnds for 15 min

( 1 rnd + 10 reps)

Very out of shape. Had to walk on part of the run. I have a lot of work ahead of me.

31/M/185

55# FSC: 4.5 rounds

Still trying to obtain good form with FSC's. Very good workout though.

M/23/5ft5/155lbs

As RX'd banged out 5 rounds. Got some wierd stares in the globo gym lol. Aim for 6-7 next time

As Rx'd 4 Rounds + 15 C&J's
It stinks when the treadmills are a mile away from the weights in the globo's, but it does build in some recovery time.

4 rounds

M/27/183/69

5 rds as rx'd. Not impressed with myself need to work harder.

AMRAP in 25min, just because i turn 25 today.
did 6 rounds, with a 16 C&J one arm. 8 each arm. 45pounds kettlebell wannabe weight.

need to practice on one arm C&J.. felt really slow.

not sure it was a good sub, but atleast i got tired.

4 in 17min...eh

Embrace the suck! 4rnds + 8 C&J
Full squat cleans

Wife doing CrossFit too!! I thought the day would never come. 2 years into CrossFit, my wife joins the ranks!

Amy- 4 rounds of 35lb hang power cleans & 400m runs

DID FRIDAYS WOD TODAY
1ST-8:26
2ND-8:42
3RD-8:39

46 - 6' - 210#

CFWU X 3 (MINIMUMS)

AS RX'D

5 Rounds complete plus 5 - C & J's @ track.

All I can say is WOW! Started thinking I would bang out 8 rounds, Hah, after first round I was thinking oh man I hope I can pull off only 4 rounds...Happy with 5 rounds! Very hot for southern Ca these days 90* at 09:00 no wind.

59/m/74"/175

2 complete rnds + 1/4m run and 10 clean/jerks.
Started w/ run.
c/j s were done w/ 45 lbs for 1st two rnds and 55lbs for 3rd. All cleans were full squats.

non-WOD Training Question (4yr XFITTER):
Pulled groin (hip abductor) doing MMA-- legs splayed out taking throw. I think this may be a weakness in our program. My quads are very strong with 400+ squat-- I think my hip abductors may be out of balance wiht quads. Anyone have ideas on some XFTI exercises to work this? Lateral lunges with barbell? Side jumps? Regular lunges work the muscle some-- but need the lateral direction.
This muscle is a big problem in many sports(hockey is a big one) with long down time.
Thanks

I was so sure some of you elites would be getting 8-10 rounds. I'm so relieved to see most of you getting 4-5 rounds. I sucked some serious air this morning.
Got 4 rounds in 21:30 and my walk vaguely looks like a new born giraffe.

4 rounds. use 75 pounds for clean and jerk.

18/m/156

Savage!

29/M/511/180
As Rx'd 4 rounds

M/26/5'10''/198#

as rx'd 6 rounds in the words of Zakk Wylde
"oh the brewtality"

I'm with you #148. I finished 3 1/2 rounds just as the the timer went off, so I just went ahead and did the run to make it an even four rounds.

Most cleans were full squat cleans...we won't talk about the jerks...

did 5rds of on Track

20min

10 reps 95lb C&J
10 pull ups
400m Run

Felt like changing it up a little, felt like a long helen.

Women wt 65# (Power Clean)

4 rounds + 12 C&J

As RX'd
5 Rounds+15 C&J in just under 20 min.

42/170

All right bragging time. I've been doing CrossFit about 2 1/2 years now, Like everybody else, I wish this program had been around in my 20s and 30s, anyway. I took my son to a scout campout yesterday, we had about 50 people show up, including scouts and parents. Yesterday afternoon, we had several hours scheduled for swimming at the pool. Of course, most of the parents present were in their 30s and 40s. So my son is swimming in the pool and I finally decide to go in (water was very cold but that is a different story). I get to the pool, about to get on the diving board so I take my shirt and sunglasses off. All of a sudden, I hear one of the dads yell "Geez, Rick put your shirt back on, you big showoff"! As I am about to dive off, I am sure I had a big smile on my face all the while thinking body by CrossFit! I have worked out since I was a teen, lifted weights for year, run several marathons but feel that since starting Crossfit,I am now in the best shape of my life.

My turn to say thanks Crossfit!!!

Male/41/205lbs

4 rounds + 4 rds of Cindy

44lb kb for C&J

as Rx'd
2 rounds + 9

21 M 140#

Cool back at it again.

#30 no problem from me ; )

Your friend gerasene

M/23/6'1"/205

CFWU

WOD as RXed. 3 rounds in just under 20:00. Took too much time getting to and from treadmill and getting it up to speed for the runs. Otherwise probably could have gotten close to 4 rounds.

Todays WOD looked a lot easier on paper. WOW!

33/m/185
7 Rounds Rx

Mod: Full squat clean and jerks, Crosstrainer inst. of 400 m (ca 2 min)

2 rds (+ 10 C+J)

20/M/6'1"/195

Completely underestimated this WOD. That was absolutely brutal.

As RX'd: 3 rounds in 20:56

45/M/6'/180

ROUNDS: 5 + 12 CLEAN AND JERK AS RX'D.

THAT WAS NICE AND HARD.

HOT TODAY! 95*...GREAT VIDEO! LOVE TO SEE NEW STUFF LIKE THIS. THAT LOOKED FUN!

KELLY MOORE...FEEL BETTER SOON. SICK SUCKS.

P.S. LOOKS LIKE ALL CAPS MAY BE CATCHING ON?

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/39/199

as rx'd

4 rounds in 19:57

27/M/5'11"/215
As Rx'd 3 Rounds + 15 C&J

4 rounds as rx'd

m/26/165/5'11

5rds + 15 c+j

m/37/182

Buddy and I started with Heavy Fran (135lb thrusters/ pullups w/45 lb dumbell between feet). time was 13:35. Kicked my butt!

rested 10 minutes, then

did WOD. 5 rounds rx'd in 19:45

I'm shot...

Rick, awesome story, thanks.

Missed 4 complete rounds by 5 seconds on the treadmill. Power cleans...that needs help.

That video is one of the funniest things I have ever seen come out of the crossfit website. Way to go guys that looks intense!

That was HARD!

This was my first time with full squat cleans. I subbed 65# and did the running outside around the block.

3 full rounds + 5 FSQs.

One of my favorite parts of doing CrossFit at a GloboGym is passing out on the floor after the WOD and then watching people stare at me in disbelief.
- Chad

29/m/195

4 rounds in 21 minutes.

decided to finish the last 400 once I started... hurting on this one. felt great~!

Whata ass-kicker WOD!!!

M/36/201/5'10"

as Rx'd

6 rounds and 12 c&j.

Took it easy the first 10 minutes and turned it on late. Think I should be able to get an easy 7 next time.

M/45/159
Power Cleans 95#, 400 M Run
3 rounds plus 15 C/J + 300M

Hard!

Light wu and stretching.

I was up late drinking lots of cerveza with some Columbian Huey II crew chiefs I met last night down here at Ft. Rucker. I believe I might have been able to get a full 5 rounds in otherwise.

as rx'd

4 + 15 c&j's

40/M/165

warmup: row 500m(1:58) and CFWUx3(14:32)

Got my 'Starting Strength' book a few days ago and realized that I hate cleans so much because I'm doing them wrong. So today was a practice day, to get my form dialed in.

Hang Power Cleans(all in sets of 5):
45,50,55,60,65,70,75

Then Practiced Push Jerks(sets of 5 again):
65,75,85,95,100,105

35 m 5'10"" 195lbs CFT 1015

CFWU x 1 felt good so I went

As rx'd 4 plus 2 CJ pretty tough

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

I saw Arden Coger on TV doing timber sports thing. He was is fourth when I saw, not sure how it turned out.

I guess I'll do this with full cleans, but it seems like an overhead anyway kind of workout.

M/22/6'1"/185

6 rounds plus 15 c&j and about 4 steps

36/m/178
4 rounds as Rexd in 18:30. killer.

37/m/5'10/165

Rounds in 19:30 of:
65# hang squat cleans, 15 reps (forgot the jerk)
Run 460 meters
4 rounds + 15 cleans

5 rounds of: 65# jerk, 15 reps

65# and 75ft hill climb in each 400m.

4 rounds + 12 Clean + Jerks

That's a 300 foot climb over 4 rounds.

bw is 272

4 rounds a rx'd, form was getting questionable last couple of rounds, will do better next time.

The running has been rough, will get a lot better when I lose about 40 more llbs.

Loving crossfit!

M/48/150

65# split jerks
500M row

4 rounds @19:33

Jay, stop it, you're embarrassing me ... cause I only did five rounds and 10 C&J, 19.57.

Paul

M/19/187/5'6"
As rx'd - 5 rounds.

4 rounds + 10 C&J. I did power cleans with the thought that this seemed like a "ground to overhead as fast as possible" type workout.

I loved this workout. Unfamiliar, wasn't sure how it would feel, but brutally hard as usual. Keep 'em coming.

bwt:152

as rx'd...7 rounds

Some of you who have been here for a bit know that Coach, Lauren, and the moderators have kindly allowed me to ramble on Sundays, and my friend Apolloswabbie flatters me by asking for thoughts today.

On my way to the gym I saw three children, not more than 8 or 9, playing baseball with a fielder, pitcher, and batter, a "pitch-back" filling in at catcher. Not an adult in sight. Free, in that wonderful way that only kids seem to be capable of being free. Really put perspective on stuff.

But really, I have little to give today. Apolloswabbie at #129 has gifted us with a gem.. though. Click on the link, dry your eyes, then go hug someone special.

Thanks, Paul.

M/6'2"/28/150

3rd WOD since getting back into CF after a year off.

burgener warmup with 45# bar

2x15 rounds + 8 full squat cleans and jerks w 66#
subbed 800m row for 400m run (hate waiting for stupid treadmills to come up to speed).

need to drop lower on the jerks, and use less arms on the cleans. otherwise fun!

finished up with some pullups and dips.

apollo thanks for that article on 'superman' - while some may say he got a bum deal from life, i actually envy him for his positive attitude and refusal to give in!

12:30 90deg
As Rx'd 3 sets + 14 c&j's.
100 double unders
3X12 35lb kb swing

46/M/195

as rxed 4 rounds plus 15 clean and .05 on mill

Should have got 5 not pushing hard enough

Thanks coach!!

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Clean and Jerk 65lbs x 5-5.

As rx’d
2 rounds + 8 C&J

Cleans A2A. Foam roll after.

4 rounds even 45 lb dumbbells "runs" on elliptical due to PF

Just a thought. Like Grace, this calls for Clean and Jerk. With so many questions about technique, I believe coach declared "any way you can get it from the ground to overhead". So it's basically an anyhow. In my opinion, squat cleans vs. power cleans and jerks vs. press are two totally different battles. Comparing my times/results with someone doing something different is mostly pointless. Why not just specify so there is no cunfusion? 15 squat cleans, 15 jerks or 15 hang power cleans, 15 push presses. Whatever. Seems a simple solution. Anyone?

m/45/150#
---------------------------------
cfwu X 3

3 rounds

#1 12 +3 squat clean/400m
#2 8 + 7 squat clean/400m
#3 6+5+4 squat clean/400m

This novel workout kicked my tail.

Thanx CF, you are the BEST!
-----------------------------------

4 Rounds of 65lb C&J's

m/45/150#

cfwu X 3

3 rounds

12 +3 squat clean & jerk / 400m
8 + 7 squat clean & jerk / 400m
6+5+4 squat clean & jerk / 400m

This novel workout kicked my tail.

Thanks Crossfit, you are the BEST!

Paul,

That is just cheating. Make me laugh out loud and then cry.

I'm sorry for the loss but I'm happier that he was your friend.

Jason 'jakers' Parent

Did the C&J's Grace style (power clean and overhead)
5 rounds and 300m as rx'd

Damn, I just realized I did the wod backwords, oh well, I don't think it would have been much different.

31/m/190

4 rounds as rx'd (full squat cleans, combo of split and regular jerks)

For those wondering wether or not to do full squat cleans, here's a thought...

I think I could have gone much faster on the 400s if I power cleaned. I base this on a WOD that posted a while ago (Power snatch & run 400s). If you are familiar with "bricks" (bike followed by running) that is what my legs felt like during these 400s after full squat cleans.

Hope that helps! God bless!

27F/170/5'8"

subbed 55# squat clean and jek
400 m run on TM

150 meters shy of 5 rounds - finished round 5 at 20:38 - wow this was hard

m/46/6' 220

Raining here. Did 500m rows in leu of running.

4 1/2 rounds as RX ed.

32 yom 245 bwt
bike 10 miles to gym
wod as rx'd (grace style)
4 rds +15 power clean and jerks
bike 10 miles home

this one was one of those workouts that for some odd reason I thought wouldn't be that bad. I was wrong. again.

3 rounds +19 seconds.

I had a goal of 5 rounds and the C&J took a lot longer than I thought it would. The clean was quite easy after the dead lift weight. But for some reason the front rack position really tires me. I did some tyrannosaurus split jerks.

I've been trying to catch up on the WOD. I should have taken a rest day. And I think I will tomorrow. Then make up Cindy.

2 rounds as rx'd in 10 min

my friend and i are about a week deep in crossfit, we finished 6 rounds in 20:11
90lbs clean & jerk
400 m run

re: #206

I agree - squat cleans take more time and are harder than power cleans.

Moreover, I've heard tommy kono (olympic champ) state that you must catch the bar with elbows up (instead of elbows down - in the power clean).

I do full squat cleans unless specifically stated otherwise.

Nice video Tommy and Todd! Although that water looks a little scary! Hope to see you guys soon.

M/23/155 GregAWU

Subbed jump-rope (some double some single, 2 minutes per 400m): 6 rounds and 7 powercleans+jerks.

2 rnds + 15 no 3rd run 65#

CFWUx1
BWUx2

Women's weight, 65lb, c&j. All full squat cleans.
Jumprope for 2 minutes instead of runs

2 rounds plus 10 c&j

Age=28
BW=185

5 Rounds as rx'd.

http://www.stevesclub.org

100# barbell c&j, 400m on treadmill.

3 rounds + the 15 c&j, lovely workout :)

Just started again after a weekend break to phily. second week of doing cross fit. LOVING IT!

subbed the run for an erg

95 lbs
400 m erg

started with the cleans and jerks

4 rounds

This workout looks not so hard on paper then you do it and it kicks your ass.

M\43\190

As Rx'd, 3 rounds...10 C&J's

M/45/175/5'10"
CFWUx3
Using #75: 4 rounds (maybe 5). I was completely blown out after this workout I was barely thinking straight. This is the only thing I love so much that hurts so bad.

95 lbs
Full squat clean/push jerk
400m run

3 rounds + 8 C&Js

Ouch.

Been slacking but I'm back...

28/M/195

CFWUX3
AS RX
95# Squat Clean & Jerks / .25 Treadmill Runs
4 Rounds + 7 C&Js

At lunch time during the One World Cert:

pat barber: 6 rds + 15 cj
chong tseng- 5 rds + 11 cj
austin begiebing- 6 rds + 5 cj
jolie gentry- 5 rds + 6 cj
marcus neal- 6 rds + 10 cj
cullen young-blackgoat- 4 rds + 7 cj
freddy c.- 5 rds + 15 cj

40/M/175

Wow...what a butt-kicker, especially after two weeks off!

As RX'd with full squat cleans and push jerks:
4 rounds with nothing to spare.

WOD as Rx'd

3 1/2 rounds... Full squat cleans from the floor on every rep and push jerk at the top. The cleans left me with nothing.

I see this question a couple times a week.

** my understanding is that every time you are told to clean the weight, it requires a touch to the ground and a full squat clean. Unless the WOD says power clean. (do it this way every time and you will improve every time!)**

Did it backwards. Started with the run then full, ass-draggin', squat cleans into push jerk. 4 humbling rounds with 10 seconds left.

29 yom, 180 lbs

4 rounds full squat cleans

3 rounds

M/38/150

38/m/185
as rx'd

6 complete + 5 clean and jerks

27 YOM 185#
first time with this one got 5 full rnds as rx'd and was glad to be done! great workout!!

Light wu and stretching.

I was up late drinking lots of cerveza with some Columbian Huey II crew chiefs I met last night down here at Ft. Rucker. I believe I might have been able to get a full 5 rounds in otherwise.

as rx'd

4 + 15 c&j's

5 rounds + C&Js + just started 6th 400m
*all were power cleans

The description of Grace in the FAQ says clean and jerk just like today's WOD. If you watch the Grace videos the bar is brought from the floor to full extension as fast as possible. That's what I did and I needed an extra 21 seconds to get 6 rounds. Couldn't be happier.

cfwu as rx'd

wod as rx'd
4 rounds
5th round got 8 reps of C and J.

39/m/210#

3 rounds with 95# in 22 minutes (started the last 400m at 20 minutes exactly)

As RX'd, had to go to 20:20 to finish up the last run

5 rounds.

Everybody hurts.......sometime.

cfwu 2 rds
wod 65#/400m 2 rds 19:30

m/24/6'1"/186

4 rounds, two rounds were power cleans and two were full squat so i did an extra set of squat cleans after the 20 was up

CFWU x 3

Power Clean & jerks (65#)
1/4 mile treadmill runs

3 rounds + 15 C&Js

Great Workout!!!

Did this today instead.

95lb split snatches
handstand pushups
box jumps
30,20,10

super fantastic funtimes....jb

forgot my time sory......14:26.....jb

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
5 rounds + .15 mile (did it backwards - ran first)

m/6'/180

wod as rx'd. 5 rounds + 2 C&J. Done at track w/ bumper plates.

m/25/220/5'11"

As RX'd:

4 rnds + 15 C&J's

#225 Freddy C that is funny we got the same #'s and i just did your SDHP + Ring Dip WOD that you did with OPT(Nasty Video and i don't know about the pre BarB-Q) yesterday on rest day came in right on 6! I will prob be headed out to your gym for my cert! Trying to get to this next one in June! Time is REAL Tight......Always Train Harder

GI Jane: 13:39 mins
200 crunches
1.8 mile incline intervals on treadmill

The lil' Mrs.

2-ish Minutes on the Eliptical
15 Power Clean & Jerk @ 33 lbs.

3 rounds

Me

15 HPC & Jerk
200 Basic Bounce

3 rounds + 15 HPC & J + 135 Bounces

Then some static holds:
Mrs. - Elbow plank 2:00, Yoga Squat 1:13, Hang :30
Me - Bottom of Push-Up :58, Below Parallel Squat 2:05, Pull-Up (wide, chin at bar) :35

53/M/230

before the WOD did

Heavy "Fran"
21/15/9
135 LB thrusters
pull ups (-60 lbs)
16:11

WOD
4.5 rounds in 20 Min.

Great workout. Sunday afternoon naptime looks good now.

100+ degrees out. What global warming? :-)

50 lb kettle bell single arm power clean (went brain dead in the heat and forgot about the jerk part) :-(

7 reps per arm
400m run on a google mapped distance measured course around my complex

6 rounds total in 20 minutes. Finished run of seventh round.

Am going to go do some kb c&j inside here to make up for my lack of attention to detail...

10 reps C&J
25 box jumps

8 rounds.

WOD as rx'd: 4 rounds + 15 C&J

26m/6'8/215

3 rounds, with 10 seconds to spare....

Subbed 65# on C&J, cleans were more of a power clean, jerks were sort of like a push press too. Ran at 9.0 mph on tread.

3 rounds. Had to sprint all out the last 400m to just beat the timner.

32/m/210/6'5"

4 rounds + 5 c&j

M/30/150

75# C&J
400m

AMRAP in 20 minutes

2 rounds + 15 C&J + 150 meters.

Almost squeaked out 3 rounds. Will get it (or 4!) next time.

Spent a lot of time setting up the C&J, I can probably shave significant time there as I get more familiar with the move. WODs with olympic lifts always kick my butt as I'm so new to them.

MBK

Tommy and Todd - That video kills me every time I see it!

as rx'd. 95# squat clean and jerks from the floor.

3 rounds

190# M

3.5
pc

Still a newbie, and had to sub 15# DB thrusters as the weather was so nice, I did the WOD at a local park. 5 1/2 rounds with about 30 seconds left on the clock. Pretty much smoked for the rest of the day!

3 Rounds

27/m/182

4 rds as rx'd
Full squat cleans
Push Jerk

23/m/6'2"/175

3 full rounds power cleans

Loved this workout...also loved seeing another guy doing this workout at my crappy Capitol Hill Golds Gym.

2 rounds and 13 C&J (full squats)
finished 3rd round in 22:48

no gym today, so instead I am going to do a snatch breathing ladder with a 1.5 pood kb. Last week I did a 1-20 kbswing ladder and I noticed a big improvement in my concentration and respiratory control. It you haven't tried it give it a whirl when you can, I noticed it helped improve my time during Michael.

If you're not familiar with it don't worry it's simple. You do 1 rep and take 1 breath then do 2 reps and take 2 breathes....etc The more you progress, the more you can try harder cadences, like 2 reps 1 breath or 3 to 1 or 4 to 1....you get the picture

Hope all had fun with this one. I will make it up during the rest day

3 rounds using 65# C&J, finished in just under 20 min

85 deg -- 18May2008 -- 2pm

Form only so-so toward end -- a few were power cleans...

75 lbs X 10 for the c&j w/ 400m runs. 7 rounds.

30# kb snatch 15 left 15 right
Run 400 meters
Complete as many rounds as possible in 20 minutes

Did 4 rounds

O my god, the ones that look easy...you all know the rest.

Hot here in the mid 90s
warmup then

Started with the cjs, mixed in some snatches wanted to see if it would speed up my transition a bit.
Finished 4 rounds plus 10 cjs, timer dinged then finished last 5 as snatches.

post: 10 k2e but I was toast

Sand bag Grace, sounds fun Miles.

75 lbs X 10 for c&j w/ 400m runs. 7 rounds.

m/40/5'7"/145

Back problems today, plus logistics issues, so heavily modified as:

CFWU x 3

15 dumbbell swings @35lb
500m row

Got 5 rounds+15 swings in 20 min.

Finished with hang clean & jerk practice with light weights: 45,65,85 lb. Back felt better after working it.

CFWU x3 (PR! Finally able to do standard pushups for all 3 rounds!)

First time doing clean & jerk.

WOD: 1 full round + 15 c&j + 333m before time ran out.

c&j's: first round: 55# second round 45#

CFWUx3 (no ohs)

4 rnds
As rx'd
full squat cleans

4 rounds
pouring rain....ran for 2min at a time on tredmill on level 10

m/47/178

as rx'd (full squats)

3 rounds + 12 or 13 c&j's

3 yr old and 14 mos old banging on the window like maniacs, trying to break my concentration - it worked

5 rnds as rx'd killed me.

Cool video of some different old timers!!

http://video.google.com/videoplay?docid=2609149243719622443

Scott m/48

Miss read, started with run

3 rounds as Rx'd
4th run run and 3 c&j

m/21/5'9"/165

Hahahahaha, right! Completely bollocked this one up. I read the WOD wrong and did:

90.2 lbs C&J 15 reps
800m run
3 rounds

Did it in 24mins 45sec. First time doing C&J too. I may be in some pain tomorrow.

Jake: 23/m/195
6 Rounds + a few C&J's

Jeni: 23/f/121
5 Rounds + a few C&J's (45# C&J)

Rock On.

Teri (f35/5'7/153): 4 rounds + 15 C&J
65# and never dipped below 8.0 on the tread run (1.0 incl.)

Todd (M35/5'10/160): 5 rounds as rx'd
Stoked!

We loved this WOD. Give it a name, Coach!

Castro shouldn't you be fighting the GWAT instead of training for synchronized swimming?

33/M/185

Michael earlier today, 18:50 pr,

then after a few hours of yardwork:

WOD as Rx'd 5 rounds and 15 C&J, couldn't squeeze that last run in there before 20:00 was up.

#91

kettlestack.com

28/m/200#

Full Squat Cleans
Split Jerks
as rx'd 3 rounds + 15 CL + J's
Completed 4 full rounds in 21:07

WU: Mow the lawn, time: 90min

WOD:
As rx'd
Done as a "Running Grace" on the high school track. Only about 100 degrees F.

3 rds +11 C&J, along with a big ol' slice of humble pie. Started this thinking I would get 5 rounds or more. Had nothing left in the tank.

Thanks Coach!

27/m/180

180 pounds after a night of binge eating and drinking...it was fun but my performance suffered.

as rx'd w/ full squat cleans: 3 rounds plus 15 cleans in round 4.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, 35# C&J
4 full rounds, nice work sprinting
in the 4th round!!

Nic- 28/175, WOD as rx'd
4 full rounds at 19:45 could not make
it up the steep driveway in time to p/u
the bar.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

18/145/M @ spartan performance, Crossfit suffolk :P

rx'ed

4 rounds, of pure hell

M/21/220

First Day of Crossfit.

100# Clean and Jerks that we sloppy as heck + 400m run

2 Rounds + 5 C&J

Completely out of Shape. CF here I come

37M/5'10"/164#

As Rx (w/full squat): 3 rounds + 7 CJ

CFWU x3

As rx'd
3 rounds plus 13 C&J

This was a lot harder than I thought it was going to be. Thought I'd easily get 5. Maybe next time.

Chris

sub'd 70# clean & jerk

Finished 3 full rounds and then an extra 400 meters in 20 min

As Rx'd, 4 rounds. Very humbling WOD.

CFWU x 3

As Rx'd, 4 rounds. Very humbling WOD.

5 rounds in 20:45

(4 rounds + 15 C&J + 250m as rx'd)

post: 5 rounds of 5 tire flips and 20 pull ups in 7:54

power cleans @ 65 lbs
3 rounds

30/m/5'10"/230

Did power cleans
3 rounds + 15 cleans

28/m/189

3 rounds + 15 cjs

full squat cleans, jerks

41/M/5'10/240

My first time doing C&J, so I reduced the weight to 75# and tried to be pretty methodical about form. This was pretty hard for me. Only got in two full rounds plus another 5 C&J. I also did Friday's Michael yesterday instead of resting.

f/31/5'4"/130

Great wod today. Total gasser.

Got 5 rounds (65# c&j).

First wod in my very own brand new box. I got a little emotional afterward.

Thanks, Coach & CrossFit.

42/170

Still getting over a cold, I was hoping for 4 round...

As rx'd 3 rounds + 6 C&J

MAWL

power cleans for both/400m to street and back

A - 4 rds + 15 CJ + 200m (65 lbs.)
M - 4 rds + 8 CJ (95 lbs.)

Dave,

Awesome picture, you are definitely a BAD ASS!!

I know that I have been referred to as the "Trainer of Trainers", but I wish I had half of your skills. I am proud every time that I see you in the group pictures from the Certs you teach at. I know the participants are getting world class training, they don't even realize how lucky they are.

I have been working on my technique ever since you crushed me on the 400 meter and Snatch Workout, but I definitely have a long way to go. I figure that just trying to keep up with you is going to up my game, it's always good to have a role model.

Keep working hard brother, one of these days I am going to beat you.

Brian M.

-Genetic Potential

85 pounds c&j 400 meter run

3 rounds in 20 minutes

That was very hard.

M/32/6'1'192lbs

CFWU x 3

as Rx'd

6 rounds + 4 clean and jerk

F/40/5'2"/122

As Rx'd for women (65 lbs.)

3 rounds + 15 C&J.

Wow -- that was hard. I was gasping for breath on the C&Js and stumbling along in the runs at slower than a 10 minute mile pace, still trying to catch my breath from the lifting. Finished up with one more 400 just to finish four rounds. After I recovered, I told my husband -- can't wait to try that one again in a month or so, I just know I can get four full rounds!

That is quite the video, some serious devotion there.

Well the family and I are tucked away in the mountains in a tourist town called Jasper so I got up early and, on an empty stomach, did my first 5K since my injury. It may have, in fact, been my first 5K of the year considering I was doing mostly heavy lifting from December to early Febuary.

I finished in 23:06 and I was pretty happy with that. I was running at about 80% for most of the run and the whole first 2.5K was into a headwind. I kept telling myself I didn't have to run fast, just run well and I think I did that. The ankle held up and when I finished I felt amazing. Onward and upward!

Post-nada, I forgot!

19/m/165

As Rx'd

4 Rounds + 15 C&J

I'm disappointed in myself. I shot for 7 rounds minimum but i severely underestimated the difficulty of this workout.

3 rounds + 4 C&Js
using 75lbs

31/M/6'0/190

Sub'd 30lb DBs due to lack of bar at home. Full Squat Cleans and decent jerk form.

4 rounds + 3 C&Js. Brutal.

29/m/6'1"/212
2 rounds

M/46/145
At the track
WU with 2x 1 lap run, 10 pullups, 15 pushups 15 squats.
As Rx'd
Full Squat Clean and Jerk
3 rounds + 15 C&J + 300 metre