Looks to be an awesome WOD. I have rings on order. I hope they show up tomorrow!

Ouch.

this looks like fun

dang

wooo.

Xfit Rocks.

Sholy hit

Hopefully I can pull this off after a 10 mile hike tomorrow. The good news is I can now do all the movements at least once, lol...so I can attempt as RX'd

If you don't have ring dips do you guys think sub it with 100 dips istead???

Alright! That looks like a good time! For rings, a cheap idea: get those red cargo straps from target or walmart, then some plastic hose. It's what I use and it works. Good luck everyone!

#8 - Read the FAQ under Substitutions. It tells you what to sub for ring dips.

45lbs pull-up x 30 followed by 25 handstand push-ups?

Why do you hate me, Coach?

Are we in trouble? Is Coach mad?

oh yea! This is gonna suck!

Wow, this is absolutely awesome. I might actually go to sleep early for this

This will be a fun one to pull off in the gym :/ Especially the weighted pullups.

I can hear it now: "Excuse me sir, we do not allow you to um...... strap weights to yourself" lol

Alright who was the a$$h057e that complained about all the girl named WODs coming up(-;

Oh thank god, just when I was starting to think crossfit was starting to be a little less hardcore..... I love this program I really really do!
---------------------------------------------------
did a snatch breathing ladder with 1.5 pood kb
1-12 and 6 snatches on right hand before grip failure/ flying kettlebell. I was using gloves because my hands are not fully healed yet. Oxygen was never a problem, which I remember when I did it last time.

1st attempt at Body weight OHS
8 with 130#
(slightly more than BW)

I have lots to say about what I learned at the CrossFit Kids Cert this weekend but first I need to mention something I figured out while I was there.

I was talking to one of the CrossFit kids while playing on the pull-up bars at lunch. First of all ths 9 year old girl I was talking to was strong! She was kipping away and doing 2 finger pull-ups and one arm pull-ups. I caught a glimpse of her hands and noticed that were covered in rips. I told her that I couldn't believe she was still doing pull-ups like that I was really impressed.

She responded - "Nothing can stop me. Nothing will keep me off the bar". Then she said that she was really impressed by me. She said she saw my video...

right there my stomach did a flip. I was nervous and wasn't expecting that a little 9 year old girl would be watching the main site videos.

anyway she kept taking - she said she saw the video where I was doing pull-ups against EC. She said it really motivated her that I wouldn't get off the bar and it made her go try her max pull-ups. SHE GOT 17!

I instantly felt a sense of responsibility and a little guilt. While I don't think that cursing will be or should be eliminated from CrossFit.com in music lyrics, people chatting candidly in hotel rooms to their peers or Coach lecturing , I do think that if little girls are going to look up to me and that I'm going to be doing a Crossfit Kids program that I should try to clean up my "potty mouth".

That doesn't mean I think it's bad or I'll stop doing it all together but it does mean that I'll be more aware of when I do it. I don't think it has anything to do with class anything like that either. But I see the point of some of the parents who posted about me the other day. But FYI for those people - There is a CrossFit Kids website. It's great ;)

To all the people saying that the WODs have been too easy-bite me. You are the equivalent of the student reminding the teacher they forgot to assign homework.

Just kidding. I love y'all.

Props to you Allison.

(+2 respect kudos)

UM...wow, I've got nothing to say about this workout. I might cry myself to sleep tonight.

Good luck everyone!

Props to you Allison.

(+2 respect kudos)

This is gonna suck so bad.... man I'm pumped for this one!!!!!!!!!!!!!!

Now we're mixing it up again, cool!

Allison-
I look forward to hearing about your continued strength gains, strong work!

Nice getting the opportunity to make a difference, isn't it?
You are cool; keep up the good work.

Sorry, #24 was directed at Allison...my bad.

man, love this stuff! really looking forward to going back to work and hitting the gym on Monday to compete with my fellow crossfitters on this one.
peace out.

Alright, who pissed coach off? All that talk about "novel" workouts and such nonsense. Here ya go! Woo Hoo!

m/28/5'7"/184 yeah well I was sore enough today after Cindy and still got through this today, but I now recognize I will hurt so good tommorow. Thank god for CrossFit. My blue brothers and I will feel the pain tommorow.

Wow, tomorrow is going to suck. That WOD is ridiculous!!!

Finally, a challenge. Maybe this time i'll end a workout with the gas tank on empty.

Keep the crazy s*** comming coach. I love it.

________________________________________
I'm a CF newbie.

Every WOD has been tough, but this looks incredibly...FUN.

Thank you CF - you are the best!
------------------------------------------

I assume that you're supposed to complete each exercise before moving onto the next......all 75 push-ups then on to the 50 SDHP? Thanks.

Thanks coach for the novel workouts, thank you!

Have Fun, Train Hard,

Billy

Well done Allison

Thanx MarkW!!!!

Thank you to all the staff from Crossfit HQ for putting on such a thorough certification this weekend, you guys are truly the best. Big thanks also to Freddy and his staff for hosting the cert at their location Crossfit OneWorld. I had such a great time learning hands on from all who I usually watch in the videos. I would highly recommend ANYONE who is crossfitting to attend a certification to get much clarity that may be missed from a lack of hands on instruction, :)

Well said Allison.

I'm gonna say it . . . this one looks ridiculous. jeez.

Alison, I think it took guts so say that. There may be some who still disagree but I do think the language has a time and place. We are role models to all ages. While it may be no big deal to hear my buddies drop the F bomb when we're fishing or playing cards, it just makes me cringe when it's a public representation of something as profound as CrossFit. Love the workout. Good luck everyone.

This looks real good, need to stay focused. Can't wait to see the times. Who all is going to the Games.

WOW...

Big thanks to the HQ Crew and the whole Sonz group who held a great Cert down in Palm Beach Gardens. Bobby gets my vote for Trainer of the Week for some tough love and a killer eye. I learned a ton, THANK YOU! I also really appreciate all the imput from the affiliates and trainers...I'll be shooting out some e-mails this week. You guys are too good.

After about two years of reading up on the message boards and CFJ, some comment posting, and following the WODs...the Cert really pulled everything together.

As if you need another reason to attend a Cert, you can pretty much guarantee a big boost in your peformance over the weekend. I was lucky enough to PR my Fran (6:09), FGB (312), 500m Row (1:22) and get my first Muscle Up. Solid weekend.

AND...there are the interesting analogies. My personal favorite was the good old dick measuring reference. As in, "Im not selling you anything. We just put it out there and lay it down. It's a dick measuring contest...and WE'RE WINNING! Go eat lunch."

I'd also like some clarification to #32. Thanks and good luck!

Congratulations, Cullen and Chloe! You survived another Level 1 cert! Great to see you in the big picture, and I know you were treated with incredible hospitality by CrossFit One World, and I want to thank them all for that. Come home and share with us what you learned!
-Your CrossFit Flagstaff Crew

Do you kip when you hang weight on the pus? Im not sure what the proper etiquette is on that.

Big thanks everyone at the Level I cert at One World! It was awesome. I only wished we got into some kettlebell stuff.

Thank you to the wonderful, amazing, Crossfit Trainers that just finished teaching us during the Crossfit One World Level I Cert. You all rock! I had so much fun, learned a ton, and was reminded of why I love Crossfit so much to begin with - it pushes the limits of my comfort zone to an unbelievalbe degree in the motivating, challenging, supportive environment of the Crossfit community that always aspires to do better on the individual and team/community level. To my classmates - you are so great and I thank you for your encouragment and wish you the very best with what you do next! Thanks again to Nicole, Tony, Mike, Adrian, Austin, Pat, Freddy, Jolie and any others I'm too tired to call out :)! Thank you!!!

A great cert at One World this weekend. I love hosting. I want to thank the One World crew for helping out this weekend: co-owner Brad M., the always incredible Jolie G., and One World super trainer Chong T. (he has a friggin great eye).

The lectures were great (as always). The attendees were just flat out a great group of people and there was a bunch of really good movers. I really had a lot of fun this weekend!

M/45/6'/175/7500'/father of four

Allison, All,

The more you are around children the more you realize, there really isnt any place that foul langauge should be. It would be fine with me if we dropped that from our "routine". Nice story, thanks for sharing.

Yikes This is gonna be a rough one!

Awesome WOD...now where are my rings????? They'll be here soon, I hope.

Attn: WOMEN x-fitters

Are any of the other women crossfitters out there interested in an easy way that we can find one another's results on this page? I like to scroll through and read the comments and be impressed by the men's results, but sometimes when I'm short on time, I'd really like to be able to search for just the women's results to see if I'm on target, or how people are scaling, or whatever. Often, in 300 comments, there are only about 20 from women (or else I'm missing quite a few!) Anyone else interested in this? Any suggestions? Once I tried searching for "F" but that didn't work (although I guess I could try /F/) -- but lot's of women don't put that on their posts. Anyway, let me know your thoughts.

so aside from the push ups, i'm not able to do anything else on that list as rx'd...i'm kinda sad right now. lol.

...i think my baby girl is too...she just started crying in her sleep...

The kids certs are amazing. I highly recommend them to everyone because they break the complex down and make it simple. Also, it is darn humbling to see 8 year-old kids with rock solid form and 16 year-old kids putting up massive numbers and low times.

Allison, you never know when you are going to be a role model, but after talking with the CF Kid girls this weekend, you already are a pretty darn good one.

Also, you should check out CF Flood in Kearny. We got Seals, Special Forces, and Acadamy grads, too.... :-)

P.S. Andy/#45, can Tank really take you in all the WODs, cause he talks a lot of smack?

I think john pissed off the CrossFit crew a couple days ago and they're now taking it out on the rest of us...

QUESTION:

Is appearance a direct mirror of ability?

I.E. = If you have a person with a perfectly specific body type 'X' who does crossfit. Then you have another person with the perfectly exact same body type 'X'(assuming body type is only determinable by observation and measurement i.e. height weight width length density of every body part) who does BB workouts and hits up Globo Gym every day.

Will they be able to perform in any given physically demanding situation the same?

Basically what im thinking is I see crossfitters with killer bodies all the time on this site however I also see BB's with killer bodies all the time just walking the streets. I personally don't see it possible for a BB with the same body as a crossfitter to be able to compete with a crossfitter when it comes to anything athletic, functional, or physical in any matter what-so-ever.

Am I wrong? Is the appearance of one's body the final factor in physical ability and BB or crossfit are just two seperate means of getting there?

...

-Marty

look forward to tomorrow. this is going to be a tuff work out. weighted pull-ups and ring dips are a trouble point for me. But I bet it will be fun.

Just wanted to say thanks to everyone all the trainers and participants for the Cert hosted at One World this weekend. I learned so much! Special thanks goes out to Freddy and everyone at One World who made my vacation over here (I`m from Ontario Canada) so much easier and so much more fun! I`m really sad to be heading back tomorrow. Working out with everyone at one world has been amazing.
The last week in general has been fantastic. I had an opportunity to meet some of the people at San Fran at their open gym last weekend.. do a class and a personal with Eva on Monday. Hit up a class with Michele on Tuesday at Central and do the total with Brendan on Wednesday before heading to One world to do their games... Everyone I have met along the way has been friendly and generous. I can`t wait to come back out this way again! I love the CrossFit community!

Regarding language...

The rawness of crossfit is something that I love about it and I don’t feel it should be censored from language or anything else. There is so much political correctness in the world that its rare to find a program that doesn’t hold back. This is the type of program where you take your shirt off when it gets in the way and you cuss when you need to. To all the parents: there is a lot worse things your kids could be finding on the internet, you might monitor that instead of fighting freedom of speech here.

-just my thoughts

YES!

I LIKE CHIPPERS...VARIETY IS A GOOD THING FOR ADHD.

ROBERT S.
TUCSON, AZ.

#56 Marty--

I feel that you can take two people who have comparable physiques (one who CF's and one who goes to a Globo) and the one who CF's will "win".

I think CF'ers are physically more well-rounded. It's the type of training we do. We're flexible, agile, strong, etc. BB's I feel don't do as much cardio-based training as we do.

I'm willing to bet that Brendan from NSC could totally kill a BB'er with a similar physique doing Fran any day.

Regarding language…

The rawness of crossfit is something that I love about it and I don’t feel it should be censored from language or anything else. There is so much political correctness in the world that its rare to find a program that doesn’t hold back. This is the type of program where you take your shirt off when it gets in the way and you cuss when you need to. To all the parents… there are a lot worse things your kids could be finding on the internet. maybe you should monitor that instead of fighting freedom of speech.

-just my thoughts

The kids certs are amazing. I highly recommend them to everyone because they break the complex down and make it simple. Also, it is darn humbling to see 8 year-old kids with rock solid form and 16 year-old kids putting up massive numbers and low times.

Allison, you never know when you are going to be a role model, but after talking with the CF Kid girls this weekend, you already are a pretty darn good one.

Also, you should check out CF Flood in Kearny. We got Seals, Special Forces, and Acadamy grads, too.... :-)

P.S. Andy/#45, can Tank really take you in all the WODs, cause he talks a lot of smack?

2 days in a row with a new WOD. Looks like Coach is giving a big F-U to the guy who was complaining about repetition!

What kind of time are people shooting for here?

#30
if you dont think the WODs are challenging enough then you arent trying hard enough...

#52 I agree - I always try to put F at the top of my results - I too scroll through to see if I am on track with the other women when I know I cant do the WOD as Rx

Wow, is that Greg Van Meter from the last episode of 'Dirty Jobs'?

Way to represent Santa Cruz Mark(CFSCC) and Greg and Colin (CFNSC)

Is that some new One World gang sign?

Hi Big Spoon.

56 Marty:

I dont know if this helps in your comparison, but its pretty close. For years I kept the routine of a BB (by no means was totally cut or anything though). My bench was stagnant and I did it each and every week. Now, as a CF'er for about 6 months I do bench very rarely (ie, during a Lynne). My max reps went up have gone up with each successive Lynne and I haven't done bench even one single time in between. I guess what my experience has shown is that, in strength/conditioning, practice doesn't make perfect--it makes for boredom and stagnation. Viva variety, and keep the novel WODs coming

Oh, that's beautiful
Was hoping for something just like this.

#'s 32 & 42 - Yes, finish each exercise before moving on to the next.

OK who all was saying that the WOD's were getting boring? It's time to play roshambo 'cause you obliviously like pain. I go first. Only thing is I think you all might like it.

This is gonna hurt. :)

AllisonNYC - That's a good story.

It must be a long weekend because I'm hanging around here too much today.

Just got to the Fran workout. My Fran time at the March 1st Fort Worth GSX certification was 10:30 and today it was 4:40. All I wanted was something in the 5's so I'm real happy with that. Also set a deadlift PR with 455 pounds. I am so great.

Also, my opinion about porn is the correct one and everyone else should comply to it, whatever it may be. If I decide what it is I'll post again. Ken C told me my time was "awesome" even though he got a 3:15. I guess what he meant was "That's good for you."

marty 56

A crossfitter who strives to move larger loads longer distances quicker will end up with the byproduct of a good body. A body builder of equal build to that crossfitter will get his or her ass handed to them by that crossfitter. I personally would challenge any non crossfitting body builder of any physical build to any crossfit workout.

Andy P- "I am so great."

That was one of the funniest posts I have read in quite some time. You rock! Now go give Ken C. a kiss and tell him I said hi. Haha!

I love the variety! This one took me about 18:47. I say about, because there was 5 of us working through it and it bogged down at the rings alittle bit. Good one none the less. Have a good day.

Im currently Crossfitting 5 days on 2 days off as i find it very hard to get to the gym at the weekend. Is it ok to be hammering the body for 5 days in a row like this, then taking a break @ the weekend. I just want to makesure im getting the maximum out of this and not holding myself back.

Your feedback is needed

Big thanks to everyone at the Level I Cert at One World this weekend!
First of all, got my 1st Muscle Up!! Long overdue, but I got it. Most importantly, learned how to share and teach what I have learned in CrossFit thus far. Tony, Mike, Pat, Nicole, thank you for taking the time with all my questions during breaks and after class. I have a lot to learn BUT I am excited to teach what I do know. Thanks to One World for hosting it.

See everyone at the games!

Oh, I also PR'd Fran, got owned by FGB, and got my 1st Muscle Up.

Today is going to be a great day with CF.
I am looking forward to a great time.
Thanks to all for your support.
"3-2-1-GO"
Have fun!!!

35:00 flat. Had to do the 150 dips and the pullups were more like pathetic jumping pullups with a negative. I think I'm gonna do all the movements that I suck at in my CFWU so I can slowly improve on them.

I wanna thank the Crossfit HQ training staff and all the trainers in general for putting on an amazing level ! cert this weekend at CrossFit OneWorld. It just so happens that OneWorld is my home gym, and it was great to meet so many more folks from the community.
It also gave me more respect for the trainers I work with, Freddy C., Jolie G., Chong T., Bradass and others because I got a peek into the pandora's box of information that I can't wait to learn and master. I feel privilaged, honored, and motivated more than ever to Increase my Movements Across Broad Times And Modal Domains!

I can't wait to attend more certs and soak up more information like a sponge.
I was proud to tell everyone this weekend where I train, OneWorld!

This WOD is going to take a while.

Nice, going to hurt tomorrow!

#75 What would be great would be a list of possible signs of overtraining somewhere on the site (if its not already). I tend to want to monitor my own physiology (and have parameters for that) rather than following rules........anyone have any ideas here?

WOD:
10 Burpees/10 Lunges/1 Hollow Rock
9 Burpees/10 Lunges/2 Hollow Rocks
8 Burpees/10 Lunges/3 Hollow Rocks
7 Burpees/10 Lunges/4 Hollow Rocks
6 Burpees/10 Lunges/5 Hollow Rocks
5 Burpees/10 Lunges/6 Hollow Rocks
4 Burpees/10 Lunges/7 Hollow Rocks
3 Burpees/10 Lunges/8 Hollow Rocks
2 Burpees/10 Lunges/9 Hollow Rocks
1 Burpee/10 Lunges/10 Hollow Rocks

Time: 12:37
This is for yesterday.

M:31:6'3":265lbs

WOD as posted but NOT RX'd!!!

75 push ups
50 SDHP 95lbs
50 bench dips
30 pull ups WITHOUT weight (still can't do full pullups?)
25 handstand pushups with feet on 48" box and butt high in air

Took 18'37"

Great work out and good point on the topic of swearing in the vids. Maybe something we could all bring into everyday living, there's a time and a place?

Stay safe

week 2 doing Crossfit/WOD... most ass-kicking workouts I've been through in my 11 years as a U.S. Army infantryman.

75 push ups
65lb sumo deadlift high pull x50
100 regular dips
30 no-weight pull-ups
45 raised leg push ups

32min 27sec.

*ass thoroughly handed to me

m/29/5'10"/150lbs

Ow. What a way to start the week.

75 pushups
95lbs SDHP x 50
150 dips on bars - these took forever :(
22lbs weighted pullups x 30
25 incline pushups, feet on Smith machine bar at approx head height.

41:40

"Glove Discrimination"

Is it a badge of honor that a 9 year old girl's hands are ripped-up?

When I train, I wear gloves.
My wife prefers my smooth hands rubbing her back.

Please somebody provide the rationale behind the great glove debate.

M/35/180

Warm-up 1K row, stretch

Bench (that's right, I still bench once in a while)
225x5,245x5,265x5,275x4,285x2

"Bench is important because it teaches you to push against things real hard." Rippetoe

WOD as RX'd-21:52
ring dips and weighted pullups took up most of the time.

And someone on Saturday was bitching about the lack of novel WOD's!!??!! Shame on you!! Is this to let out all our angst over the "pornographic rest day??"

Sub for SDHP? 400m run?

34/M/168
As Rx'd:
17:00

I know that the sub for ring dips is 3 to 1 bar dips....but that is slightly ridiculous since it totally changes the workout by changing the time of workout and reps.

Is doing say 45# weighted dips = to ring dips??

I've never done ring dips, but can't imagine them being THAT hard if you are fairly proficient at bar dips. I'm probably going to do 150 regular dips (because that's what the site perscribes) but it just doesn't seem like the same workout as someone who as access to rings....I feel the same way about the 30 muscle up WOD. Doing 120 dips and pullups will make you stronger if you can't do muscle ups, but its not the same metabolic effort. I would love to hear what others think

People need to quit knocking BB's in this blog. Of course a Xfiter would have a faster time in Crossfit than a BB would. BB's are specialists meaning they could dominate an Xfiter in their realm so don't assume you are so much better for doing crossfit. Yes I agree Xfiters are more well rounded athletes but BB does have it's purpose and just like Xfit it requires a great deal of hard work to become good.

On a different note this workout looks like a killer but lots of fun too

CFWOD #20
Sadly, only had time for 50 regular dips (needed 150).
Performed 50 bodyweight pull-ups.
All others to par....

Time: 22:24

Take care!

m/40/198/20%
scaled, 5:30am
26:58 134ahr/155mhr

75 pushups - 4:11

50 90# (2 45# db) SDLHP - 5:13

50 Assisted Ring dips (left hand twinge/numb lower palm - anyone else ever experience that?)

30 weighted pullups 10 45# (sets of 1) then sets of 5 negatives with 25#

25 HSPU minis- little ROM for 5 min, then 4 sets of 7-rep 45# db shoulder presses. HSPUs need work.

#87 - Richard, you can wear gloves, just make sure your handbag matches them!!

Matt_in_Oz:
Before I got my rings I was totally bummed every time a ring exercise came up because of the substitution, but once I was able to try the rings I had a total moment of clarity. The rings require so much stabilization that it really does make the dip way harder; they also increase your range of motion a ton Initially, simply balancing on the rings is difficult and executing the dip seems impossible. Now, bar dips seem too easy and the only kind of dips I like are on the rings. I would definately recommend getting some rings, they're an asset that a Crossfitter can't do without.
Just my two cents...

#92
I agree Matt but then again I am not much of a purist. on the 30 MU days I just try to get a couple out, I am confident that my technique and not my strength/endurance is letting me down. Luckily I have rings though. One of my mates is a dip animal but sucks on rings and I as Ok at dips but didnt see much decrement on rings - horse 4 courses. Hope to see you at the Sydney Cert.

M/36/5'5"/150

22:04 as Rx'd
What a way to start your day!

Nice to see some Aussies on the blog. Looks like I found out about the Aussie cert. too late since it has been booked out. Maybe one day.
This WOD looks like a cool one. Look forward to tomoz. arvo

Regarding swearing...

I am glad this is coming up. The swearing which is on some of the better Crossfit videos etc... is something I have noted. Obviously, it does not alter the effectiveness of Crossfit, it is still an incredibly effective modality, but it does effect its reach.

For example I have hestitated on occasion to tell certain individuals about Crossfit because of the swearing that can be pervasive in the videos.

Either way I cannot wait to rock this workout today. Best of Luck.

re: #52 LisaAnne Tuscon

Yes I also try to find the female results. If there's anyone out there who can help us do more specific searches, we'd be so grateful.

forgive me, I just can't get into the message board thing, I really don't have the time to sit on the computer for as long as it takes to get the info I'd like.

Ok, I'm going to go hurt myself 3 - 2 - 1 EEK!

25/m/190/5'9"

As Rx'd

28:28

the weighted pull ups and the HSPUs took the longest, they were one and two here and there...

viva la revolution!

Allison, Great story! I have a 9 year old who spends all her free time hanging from the rings and bars in my center. She is doing kips and hanging upside down constantly, with no regard for her torn, ripped up hands. She does the wod on a regular basis with me. I find I have to try really hard to watch my mouth when I am working out with her.

23/m/85kg/Sydney, Australia

3rd crossfit workout. Nowhere to do dips, first time trying handstand pushups, and sucked at SDHP, so focussed on technique etc. Broke them up into 5 rounds, but only did 4... (wife got home early, but that's OK, I love her more than crossfit!)

60 pushups
40 x 57 pound (20kg + 6kg bar) SDHP
24 pull-ups
4 x handstands for 15 seconds, focusing on handstand tenchnique, feet against bar on squat rack

So, pretty lame, but hopefully by the time this comes up again, I'll be good to go for it!

Hey there all you fellow Aussies!

49m/5'10"/225
I'm a day behind
cfwu x 3
max rnds 400m/15x cl-jk...20 min.
5 rounds 400m/4 x 15 clena/jerk

As Rx'd
Just over 15 min

RE: SWEARING

I don't have (much) of a problem with the swearing, per se. But the rule of posting 'WFS' or 'NOT WFS' needs to be observed. I think that would cut down on a whole lot of the issue.

Coach, Lauren and the rest of the HQ Staff,

It never ceases to amaze me how each new Certification gets better. The Sonz Palm Beach Gardens crew of Dave C., Andy S., Rob Wolf, Bobby, Jenni, Mike G., Tommy and J-Mac (and anyone else I failed to mention) were phenomenal!!!!

But huge kudos go out to Todd and Dana Lynch ( and Dave W.) for providing a first class facility (the perfect CF Box) and for having everything in perfect running order. Great Job You Guys!

The Cert was funny, entertaining, yet very educational and instructional.

Not to "slam" Freddy C at One World, but even from the picture you can tell that the "East-Coast" is far superior to the "West-Coast".

Oops, Freddy and Jolie...did I just really say that? Sounds like a challenge of some kind might be brewin....

Anyhow, it's great to be a part of this community and we hope to see y'all back in Florida soon.

I almost forgot...don't ever get Dave or Andy angry with you as rumor has it they can kill you with a "toothpick"........or their "pinky's"......or whatever is at their disposal first.

Every morning it plays out the same way...
Sort of like a movie trailer in my head.

Movie Trailer Guy Voice-over:
"In a World...."

**fade into alarm clock gong off at 5:00am, hand fumbling in the dark to shut it off**

Movie Trailer Guy Voice-over:
"One man...."

**Fade into me stumbling to computer still half asleep**

Movie Trailer Guy Voice-over:
"One mission..."

**shot of typing...logging into CF site**

ME: "Good morning little WOD, ah..you don't look that bad"
WOD: "Good morning my little lamb"
ME: "Well, okey dokey...guess I'll see you at the gym."
WOD: "I look forward too it."
ME: Oh, How will I know you once I get warmed up?
WOD: Oh, that's easy, I'll be the one handing you your ass.
ME: **puzzled look**

**fade to an un suspecting me stumbling away, prepping for the day**

**slow zoom in,close up on glowing computer screen**
WOD: "Welcome to the Slaughter"

**fade out**

A lot of subbing in this one...good stuff though !

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (subbded reg. singles)
45 pound Weighted Pull-ups, 30 reps(no weight)
25 Handstand Push-ups (5 rx'd, 20 elevated feet)
18:02

21/M/5'9"/155#
Working my way back in from an injury induced hiatus, and I'm loving every minute of it!

Push Ups: As Rxed - Chest to Deck
SDHP: Sub - 65#
Ring Dips: Kipping
Pull Ups: Sub - 10#
HSPU: On floor - Forehead to Floor
26:21

this sucked today-these slow grinders are horrific-lots of subs, hspu were weak, dips turned to negatives after thirty-pullups were just deadhangs as hands still healing-23.31-rubbish!
People swear more when they have a camera pointed at them too!

#96-Scott Cute!

yay! chippers are my favorite. 22:43 Rx (well, HSPU on the wall)

the 45# pullups were the hardest part for me, which i wasn't expecting. but i do like surprises.

33/M/186

as rx'd

20:36

m/40/5'10"/180

WOD 150 dips instead of ring dips

40lbs pull ups instead of 45lbs

24:49

and pukie

15:29

Subbed BW PU.
Knee supported HSPU.

#110, Darth?

Great script, you should video it and send to to Tony B.

"WOD: Oh, that's easy, I'll be the one handing you your ass.
ME: **puzzled look**

Awesome!

New to crossfit(month or so) and lovin' it! Any advice out there on how to increase my pullups?

Recovering from being sick

only did

75 pushups
75lb sdhp 50 reps
50 normal dips
10 25 lb pu
2 hspu

sad....

m/29/205/5'10

As rx'd, 31:35

Took ten minutes to wave off Pukie. Arms aren't going overhead anytime today now.

I don't know if I should be happy for a chance to use my rings again or unhappy because this is going to kill me

good morning group:

too sore from nasty, hilly trail marathon, so spent the morning working on flexibility and technique.

3 rounds of:

squats - 45lb bar
overhead squats - 45lb bar
deadlifts - 45lb bar
knee-to-{try}-shoulders
overhead press - 45lb bar
30 lb kettle swings, light and fast

cleans and snatches for fun.

have a great week - can't wait to get back to my mean intensity.

--
christian
http://run50miles.org

ooh, exciting. i'm glad the "novel" workout debates brought this on, and in many ways i think the person who started that discussion was very right. one of the awesome things about CF is that you don't know what to expect when you see a workout like this - you aren't sure where your own weaknesses will hurt you, where your strengths will play to your advantage, and where you will just suffer. with the massive amount of named WODs lately, there has not been that factor - (i'm not saying "Elizabeth" is an easy workout, but i know very well what to expect when i see it's the workout for tomorrow).

looking forward to tackling the unknown this afternoon.

M.31.5'7.175
As rx'd
16:46
I thought a sub 10 was possible, but was I wrong. HSPU cost me the most time, up until that I was pacing 3 minutes per exercise.

29/M/5'11"/184
I DID ALL IN ABOUT 25 MINUTE, EVERYTHING BUT THE WEIGHTED PULL-UPS, I DID FIVE WITH 35 POUNDS. sorry CrossFit, GOD BLESS.

A year ago I wouldn't even bother attempting something like this:

M/24/6'3"/223

46:16 rx'ed. Toasty!

Everything I'm weak at was shown.

As RX'd USA vs USAF (7000ft MSL)

A1 - 25:35
C1 - 21:57
F1 - 25:35

SOWT - 25:01
CCT - 27:23
MOD - 31:30

Snake eaters squeeked out a victory today, but rest assured CCTJoey, it will be their last!

M/35/78kg Sweden

rx'd 30:58

it said nothing about completing one ex before movin on so i mixed up.

hspu not full rom but hell i could only do like one a month ago so im not complaining! 150 dips killed my time and my left tricep.

PHUN!
25:03 Scaled a lot. I'm a wuss

75 - Push-Ups
50 - SDLHO 25 lb DB
50 - Ring Dips (teeny tiny jumps from ground)
30 - Wted Pull-Ups (20 lb DB, first 10 in sets of 4,2 - then had to do jumpers
25 - HSPU's (feet about chest ht.)

m/165/30

Turned 30 yesterday and the rumors were right, it was harder to get up this morning! Im sure it would have been much harder if I hadn't been doing crossfit for the last 6 months. I feel like I'm close to being in the best shape of my life!

75 push ups
50 SDHP 95lb
50 dips
30 weighted pull ups (45lb 1st ten, then 25lb)
25 OHPU

29:42

M/47/6'/185

75 Push-ups
45# Bar SDHP, 50 reps
100 Dips
35# Weighted Pull-ups, 5reps, 25reps nonweighted
25 Handstand Push-ups

12:42

Allison

I really enjoyed your post, and for that matter I enjoy your videos. They seem honest and true. I would however like to raise a question. If you do not think cursing is bad, then why the guilt or sense of responsibility? As another said, the more you spend time around children you can recognize that cursing is not really needed (paraphrase). Believe me I am no one to cast a stone. But is the use of curse words a lack of the individual's ability to articulate their feelings or is the person limited in that ability? Regardless, we can all learn lessons from children and from being around children.

Allison also makes another very good point in that maybe the crossfit site is not completely appropriate for children and a site is dedicated to their own fitness revolution.

Obviously this is prior to the workout. I do not intend to have the ability to type post workout.

This was an awesome WOD

17:53

Age=28
BW=185

14:58 mins as rx'd.

Glad to be back in the full swings of things.

as rx'd

20:08

M/25/135#

Beautifully designed workout.

As Rx'd.

T = 45:31

Had to break the pullups into sets of 3 and the dips were broken down to 10's and then 5's following the pushups and SDHPs. This slowed everything down, but this was a gooood workout.

38/m/242

100 dips
30 jumping pull ups

25:55

37/m/150

25:50
every thing as rx'd except around dip number 35 i had to start assisting with a small jump.

Got the WOD in before work today. This one had my number.

As Rxd: 1h 6min

I was cruising until the pullups came along...

75 pushups
50x SDHP 75lb
50x normal dip
30x normal pullup
25 inclined pushups

Allison, I'm glad you've hard your eyes opened to the fat that kids are on this site, just like they are on every other site. I'm sorry, I cannot praise you for this realization, or for recognizing that you are in fact, a role model to young and old, simply, because, we all are. Someone watches every one of us, and takes an example from our behaviors. We are have the opportunity to impress and to teach through our words and action (or lack there of). We can ignore that, and speak and carry ourselves any old way, or we can show the example we'd like to see others (like this girl at the cert) follow. Good job to you, Allison, for being inspired to show a good example. However, we can all do that, even if a 9 year old pull-up machine didn't point it out to us.

Weak like a little kitten today, knew I was in trouble when the pushups took 2.19 ...

Saved from having to report my abyssmal time because my timer memory full - 12 mins just to get through the dips, and I couldn't even do the weighted pullups, not enough time. FUBAR effort.

Still beats doing some the worthless crap I used to never be able to get myself up in the AM to do.

Paul

just read my own post- please excuse my sloppy grammar/typing!

6 minute 20k snatch set (12 rpm) at Lynne's Gym in New Hampshire. Lynne videotaped the set for me to review my technique.

WOD: 18:38

Pushups - chest to floor, full elbow extension
65# SDHP - light touch and go, no ground slams
Ring Dips - full elbow extension. Hard after the pushups
26# pullups (dead hang, throat touching bar, kb hanging from dipping belt)
Headstand pushups with hands on plates, top of head touching floor, full elbow extension

May 19th
For time:
75 Push-ups
95 pound (43.5Kg) Sumo-deadlift high-pull, 50 reps
100 Dips
10Kg Weighted Pull-ups, 30 reps
25 43.5Kg Shoulder Press

Time - 28-29Min

Comments - Good fun. Shoulder press was stupidly hard.

Allison can swear all she wants, either way she's a decent role model for people. Parents don't want kids listening to swear words? Then restrict internet access haha.

Did a modified hotel WOD involving 75 pushups, 50 50# DB swings, 50 40# one armed dumbbell snatches, 50 situps, 25 HSPUs in about 20 min

Tariq

Not as RX'd, 34:21
75 push ups (1:03, yeah baby looking good)
50 sumo DL HP @95 lb (um, didn't make that without several breaks)
50 ring dips (umph-finished but at least half was sets of one rep, a couple of which took more than one attempt to complete--at least it was still as RX'd)
30 pullups (things started turning south here 9reps@45lbs, 3reps@35lbs, remaining at 25 lbs--so much for as RX'd)
9 hand stand pullups (I smacked my face on the windshield here, 3 reps, 2 reps, 1, 1, 1 ... 1 --had at least 4 attempts before I got that 9th rep, each with a slightly longer rest)
Scramble to get to work on time.
Another amazing workout that I never would have imagined making up to inflict on myself. Thanks again coach for improving all of us. On a side note, my rt shoulder has been bothering me, and I thought I might receive a Darwin award for doing this workout; the shoulder doesn't feel too bad!

46m 200#

35:36, did everthing but weightpullups RX, only did 26 with 25#. I just couldn't do more, my breathing was slowing down so it wasn't the intensity, just nothing left to pull with. Limited ROM on the HSPUs but got through them.

3x15 be's, and ghd sit up's

18:03

first 4 hspu; feet against wall, balance done feet on racked barbell

bw 165

subbed reg dips for ring dips
reg pull ups for weighted pull ups
hspu assisted

11:49

#56- (continued)

Thanks to everyone who responded I appreciate your help. The conclusion I keep coming back to is one i sorta put together myself. I use it to describe to all my freinds why I do crossfit and why the BB stuff isn't for me.

"Crossfitters build muscle as a by-product of building strength. BB's (or anyone in that sort of globo-gym/weight lifting routine) build strength as a by-product of building muscle."

Does that work?

In the Zone books, Dr. Sears talks about your stomach being politically incorrect in breaking down macro nutrients... if so then why Paleo?

I noticed a few folks doing HSPU with a racked barbell for balance. Great idea!

F/40/5'2"/122

75 push ups
50 SDHP -- subbed 45 lbs.
50 ring dips -- got a little lame towards the end
30 weighted pull ups -- subbed 20 lbs.
25 HSPU -- to 4" pillow on the floor

21:47

Followed up with 15 deep bar dips to make up for trouble with the ring dips -- after that workout, those were pretty hard, too!

On the swearing thing, I am a parent of three kids (9,7,4) and they do not watch x-fit videos unless I show them to them -- and I only show them videos I have seen and know are fine for them. They are much more interested in xfit kids videos. For any individual person, I think it's good to know that you never know when a child or other sensitive person may be listening to you and then decide how that might affect what you do/say. But as far as the site itself goes, I consider it to be for adults.

Thanks to all of the HQ Crew staff and the trainers at the Sonz Palm Beach Gardens Cert, you guys were awesome!! The lectures were loaded with great information and the break out groups really helped me solidify everything with the movements. After crossfitting for 9 months the cert really pulled it all together for me.

A special THANKS to Todd & Dana & Sonz Palm Beach Gardens crew for all they did!!

Congrats JP on your PR’s, that row was awesome.

Jelli you never cease to amaze! 1000 air squats without stopping in what time?

Nice photos. Cert I opened my eyes to a whole new world of Crazy Bastards. I am hooked.

75# on Sumo
subbed bench dips for rings (they are shipping this week)
jumping pull ups
kneeling push ups
bagged HSPUs -- tried five, nearly blew a cerebral artery

17'
did with son - 21, kicked his ass, he puked, I did not
M/268/6'3"/50

Great way to start the week! M/27/160 21:39 Rx

22:50
feet on box

75 pushups
50x SDHP 95lb
50x parallel bar dip
30x kipping pullup
25 inclined pushups, feet elevated 4 feet high

36:20

A big thank you to Todd and Dana for hosting the cert this weekend.

Level I Cert Palm Beach Gardens-

Thank you to every participant, trainer and instructor that came to the Level I Cert at our location this weekend. We hope you all enjoyed our facility and some of our hot Florida sun!

Dave:I hope we put to rest any reservations you had about doing a cert in S. Florida, we'd love to have you back. You're awesome!

Andy: I've been to more than one Level I cert and I really enjoyed getting the "What is CrossFit?" lecture from you. You're a great sub for coach.

Robb: you're a flippin' genius and I not wait to get off crack. Had my first Cafe Americano this morning!

Bobby: I love you girl! I learned so much from you this weekend. I was very grateful to have you here as a refresher before next week. See you Thursday!

Freddy and Jolie: That challenge came from Matt Hunt! Not that Todd and I aren't great, but were not ready to throw the challenge out there yet. Give us some, time and a few more certs, and we'll take you on! You're both wicked strong role models for us!

75 Knee Push-ups
30 pound Sumo-deadlift high-pull, 50 reps
50 Bench Dips
Band Assist Pull-ups, 30 reps
25 Handstand Push-ups, knees elevated

16:24 - ouch

21/m/5'9"/182

CFWU x 3
muscle snatch (3 sets of doubles)
snatch(85% x 1 x 4)

WOD as rx'd
18:20

m/42/73kg
75 Push-ups (25x3)
95 pound Sumo-deadlift high-pull, 50 reps (10x5)
30 Weighted Dips, 20kg DB
20kg Weighted Pull-ups, 30 reps (3x10)
25 Handstand Push-ups (sets of 2-3 reps)
TIME:35:00
Incredible arm-workout

warm up: erg

75 push ups
95 lb sumo dead lift
50 ring dips
heeled up pull ups (need to work on pull ups
25 push ups (i know they were supposed to be hand stand push ups)

25 minutes

I look forward to the point where i can do these workouts without subbing or having help. Gotta keep working on it though

31/m/190

as rx'd

25:58

Amazing WOD - Keep them coming!

28/m/175/6'3"

18:33

Sub'd 150 dips for ring dips, HSPU's using the Smith machine, and couldn't do weighted pullups after the dips so I just did regular pullups.

Thanks to all the people who complained about CrossFit repeating the same workouts... I'd hit you but I can't move my arms. :)

warmed up with some stretches

WOD as rx'd: 21.08

This was hard..

As RX'd - 24:32
Almost made a call to Pukie. Still getting adjusted to altitude, 5200 ft.

m/23/6'0"/175

75 pushups
50x95# SDHP
50x45# weighted dips
30x45# weighted pullups
25 Handstand pushups

35:20...really kicked my butt this time, gotta love it.

WU- 5 min. jump roping
WOD-
75 push ups- 10 knee
50 sdhp 30lbs.
35 dips sitting on a bench with my feet on another bench
35 pull up's 30 assist
25 hspu's

24:40
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

34:10

I thought I'd be around 20 something on this. But little over half way through the push-ups Yesterdays workout could be felt. I'm not so good at the SDL HP's I substituted a 20lbs dumbbell between my legs for the regular dips. The wieghted pull-ups I had to do in groups of 3 reps. The Hand Stands I was doing one at a time until after 15, when I could get 2 at a time, vice the sometimes 11-15 I've got when fresh.

To all of you people who we're complaining about surfing small predictable waves, I could hear the Jaws music startting slowly and building as the giant wave loomed over us. All the while people we yapping and bitching with the perfect storm sized wave looming.
This workout was hard and I don't really know why. I like it.

pushups as rx'd
65lb sdhp
black band assisted ring dips, mounted 22 inches below rings
10lb weighted pullups
hspu with feet on bar at shoulder height

31:18

m/39/200#

Xfit warm up 3 rounds (did sets of 5 on the dips and pu)

WOD -mod as follows

75 push ups
95# sumo DL high pulls 50 reps (sets of 15,15,10,10)
75 bar dips
weighted pullups (5@45#, 5@35#, 20@25#) these were a monster
25 handstand pushups

time was about 28 minutes. Arms have not felt this wobbly since high-school wrestling days

1h 20min, grrr. Sub'd 150 dips for Ring Dips (rings on order), started HSPU at 30 mins in. Weakness, no excuses, must get better. Everything else as RX, M/24/185/6'2"

Xfit Rocks.

23m/160/66"

30:13

Great workout. I started with 45lb pullups, but kept decreasing every few reps. Ended with 15lb. Also, my form on the last few hand stands was questionable at best.

29:56 - Pull-ups were brutal and took forever and ROM on HSPU's was not great, but I finished.

14:04 as rx'd

Was going great until the pull ups... and then the hspu's were even worse.

m/36/165

no warmup

Pack:
50 Push-ups
65 pound Sumo-deadlift high-pull, 35 reps
35 Ring Dips
Pull-ups, 20 reps
15 Handstand Push-ups

12:08

Missed yesterday, a little upset with myself because I promised to really follow the WOD's to the "T" since i statred doing Xfit again. I will make it up on next rest day.

As far as cursing goes, i am on the side of the "less is more" idea. i teach and coach in a average to smallish high school and it is an everyday fight to have kids not cussing in my classroom, the hallway, or what ever playing field we are on. Sometimes it seems like a lost cause. I do not curse around them and several times have to catch myself. The more i hear kids curse the less i do. all through college i had a bad potty mouth but now it bother me to use a bad word, because of the fight in schools agiasnt it.

...anyways today is going to suck but i am going to do my best to get through it all.

KWOOD

42yo/5'8"/185#

17:23 rx'd.

I did the hspu on the parallettes down to ear depth. I was at 13:31 when I started them. It really killed my time since I was basically doing singles after rep #9.

Matt Hunt & Dana- Oh it is on!!! In all truth, I would just be honored to meet all you Florida folks. I got no problem having east coast crosfitters take my lunch money!

kk kk kk kk kk kk
F/44/123/5'2"

#51 LisaAnne Tucson -- I look for the other strong chicks too. I used www.logsitall -- but I also do my initials like that (so I can find it in the post) and write F first. For cougar hehe.

We gots to stick togeth'a! HAHA

Lawdahmighty this wod looks baaaaaad. can't wait to see if I survive when I hit it at noon.

Wow, can't wait to do this WOD!

This WOD filled me with horror, but I decided to try as much of it as RX'd as possible.

M/30/157#/67"

3.5 mile run, 29:32

WOD as RX'd except for:

Pullups - 20lbs (these were still super hard for me. ROM was poor and got worse irrevocably)

Ring Dips - still very immature ROM

24:11

Happy with that. Was surprised at how well my SDHP's have improved, and look forward to getting better depth on my dippies.

As rx'd
75 push ups chest to deck
95 lb sdlhp 50 reps
50 ring dips
45 lb weighted pull ups 30 reps
25 hspu forehead touched each rep

26:04
Lots of pushing and pulling on this one. Took a long time on the hspu.

#109 Calmlikeabomb
Frikkin HILARIOUS rotfflmao!

BEEN OUT FOR ABOUT 3 WEEKS WITH KNEE INJURY IAM BACK TO ABOUT 75% AND COULD NOT WAIT TO GET BACKIN THE FIGHT. I PICKED A HELL OF A DAY.

I SCREWED UP AND DID 50 PU INSTEAD OF 30. I WAS IN A DAZE BY THIS TIME.

32:12

3x cf wu
75 pushups
15 sumos at 95 lbs
35 sumos at 75 lbs
need work on my sumo form
150 dips -- may not have been going low enough
30 pull ups
30 assisted hspu with feet on bar in pike postion

24:25.

as rx'd 29:00

75 Push Ups
95lb sdlhp 50 reps
50 regular dips
30 regular pull ups
11 hspu (spotty form)

21:00

Got a light headed doing HSPU's and quit.

11:41

M/22/6'1"/185

16:22 as RX'd. My arms are toast.

#51 I just search for f/ too but you are correct in that some don't post this. Wish there was a better way. I've found the message boards to be more chatter, less posting logs.
#86 wear the gloves, ignore the nimrods

75 PUs rx'd
SDLHP 65# first 20, then 45# for 30
Ring Dips feet on box
Pull-ups dead hang and broken up
HSPU feet above head on Smith bar
27:02
F/5'9"/140

Was off 11 days, between baby, work, and inlaws staying over....

made up a wod this morning because the posted one scared me :D

50 pull ups (broken into sets of 10)
400M run x 4

11:49

Jim/M/160 As Rx'd (HSPU little iffy feet against wall)
25:57

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssds

42 M 190#

Easy 400m jog WU

Had to change the WOD since I won't be able to complete the rx'd WOD due to dentist appt. teaching some other classes blah blah blah.

Anyway, with a 20 # vest
10 stair laps approx. 6 flights
2 regular up and dowm
2 with lunge walk on the long flat areas (approx. 15m and 25 m)
2 with 5 pushups on the flats (up and down and at the top- 30 total per lap)
2 jumping every 3 stairs for the first 4 flights run the last two flights
2 side lunge/squat up the first 4 flights switching sides each flight

finish with some core work, flutter kicks and planks, then an easy 400m jog.

time approx 35 minutes.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

M, 30y/o, 5'5, 165#

Wow...great WOD. I was fighting the butterflies right up to go-time

As RX'd= 18:05

I think it was asked earlier, but I didn't see a response - how about weighted dips (vs. doing triple qty) if you don't have rings?

Approx. 35 min, but scaled (forgot to look at exact end time)

Sumo scaled to 65#
100 dips (50 normal + 50 gravitron)
no weighted pullups

Just didn't have it today. I suppose after a weekend of debauchery at the San Antonio, TX PBR event, plus leaving the zone for the twilight zone had a definite, negative impact...

m/24/5'7"/155#

Not even remotely as rx'd: about 37 mins

SDLHP's were ugly, should've scaled down the weight. Dips were on bars, but I still did only 50. Hopefully my rings will arrive this week. Pullups were unweighted, kipping. And HSPU's were self-assisted ankles hooked on a bar.

I probably won't be able to lift my arms above my head for the next few days... I love you sadistic s.o.b's

As rx'd, except 100 parallele dips.

24 flat

WOD as Rx"d except...

Ring Dips, did regular dips, only got to 50 before my arms shut down.

15:18

See you folks tomorrow.

P.S. I was swearing uncontrollably the whole time!! HA!!

It Feels @#$$%%!! GOOD to swear sometimes!

M, 33 yo, 5'10 210 lbs

as RX'ed in 39:41...

Omar, you're a bad-ass, brother! I will say it's a world of difference when you're over 200 lbs...LOL

My HSPU suck! Got done with the pullups by 25:00.

27:30

2:15 push-ups
7:05 SDHP
13:45 r-dips(badly broken up sets of 3)
22:55 sub'd on weighted pull-ups
45 for first 2
35 for next 18
25 for last 10

27:30 HSPU

I should have sub'd the weight on pull-ups from the start, that was grueling and slowed me down way too much. Ring dips were really effected by push-ups, felt weak from the start of them.

OMG.

Bout to go and try this one out. Hoping i can get through it as it says on the board

23:00
regular dips
no wieghted pullups
handstand pushups i my feet on a bench and my butt in the air

48/m/140
75 Push-ups
50 reps 95# Sumo-deadlift high-pull,
50 Ring Dips
30 reps 25# Weighted Pull-ups,
25 40# dumbell press
23:25

75 pushups, 95lbs SDHP, 150 dips on regular, 38 pullups, 50 pushups with feet on bench. 23:59

Question on the sumo deadlift high-pull: I watched the video and am not sure what constitutes one rep. Is it deadlift then lean back then put the weight down then do the high lift, or is it just the wide stance high lift? Does this question even make sense? Will I be alive tomorrow after attempting this WOD?

14:53
30lbs assist for ring dips and feet on squat rack bar for HSPUs

#63 Brendan_FL,

On the contrary, I take that as a compliment. It would appear that the workout creators didn't disagree with my conclusions.

I'm looking forward to this one. No idea what to expect...other than really hard.

m/23/253/73"

Scaled

75 pushup as rx'd
95lb sdhp 50 reps as rx'd
100 dips
50 bw pull ups
40 feet elevated "hspu"

28:55
Can't wait to the souteast challenge. I hope I am somewhat ready.

Marty #56
In my 6 months or so of Crossfit, I've found your theory to be true. I did the typical globo-workouts before, i.e. chest and tri's day, back and bi's day, and shoulder and "legs" day...I was fairly strong and got pretty bulky (about 198# at my heaviest). Now, after Crossfit, I'm down to 180#, and stronger in everything (squats, cleans, shoulder press, push press, jerks, etc.), except maybe a max out on the bench. And, I could do about 6 good pullups before starting CF...now I can do 20-22 in the first round of 'Lynne'.

I've worked out with some strong guys in the globo gym and I've worked out with some strong guys doing Crossfit--I'd have to say that the Crossfit guys would win in an all around type of competition--BB guys from the local globo might do more weight on the bench or maybe even the squat, but, "[Crossfitters] do your stuff nearly as well as you do; you can't do ours very well at all; and we do everything that we both don't do much better than you can."

29:53

75pushups
35kg sumodeadlift
50 regular dips
30 assisted pullups 20kg
25 presses 35-30kg

34.27 not as Rx´d ( 10 kg weighted pu´s and very short HSPU)

5'10 180 m 29 y/o as rx'd 25:31

Great Workout!! Strength down, need more food!

M/44yrs/219 lbs/6ft (100kg, 152cm)

Scaled Somewhat:

75 Push Ups
50 95# SDHP (floor to chin)
50 Bar Dips (intent was 100, but...)
30 bw pull ups
25 HSPU (1/2 range)

37:10 ugh.

Great WOD Lauren

17:25

M/21/5'8"/161

13:31 as rx'd

got a group of guys to do yesterdays WOD for PT this morning. they hate me now.
Mikey T

M/23/150

75 planche pushups
100 SDHP w/ 1 pood KB
50 Ring Dips
30 unweighted PU's (couldn't get the KB to stay on my foot)
25 HSPU

33:53

#210

The SDHP consists of the latter that you mention: wide stance, start in DL position (good posture), lift up to chest (like doing upright rows if you have done any BB'ing), lean back a little and raise the heels. Hope this helps. If anyone thinks otherwise please point it out.

3..2..1..GO!

40/m/160
as Rx'd, 22:27
HSPU with heel on the wall

Scaled down:

75 Push Ups
50 95# SDHP (floor to chin)
50 Ring dips (first sets of 3, then 2, then 1 every 10 seconds....)
30 pull up with 10 lbs (mostly dead hangs since weight would swing around...)
25 L pushups with feet on plyobox (about 140lb of bodyweight)

47:00 with a 3 mintute phone call

18 minutes using 35Lb dips and 35Lb pullups with bad form. The high sumo deadlifts were killing me.

38/m/185
as rx'd in order

25:11

(9:58)
75 Push-ups
95lb sdlhp
50 Ring Dips

(15:13)
45lb pullups
25 hspu

>>

Did Cindy yesterday and chest, shoulders and lats were pretty well fried. WOD for today was scary but I dove in head first.

As RX'd

20:45

24:45

lots of broken sets

tired!

Hello everyone. It's been awhile since I have posted and done a true to form crossfit workout. I have encorporated many of the core principles in my routines, but want to come back "full tilt". Bottom line, you always come back to Crossfit!

Chiropractor today, they hopefully back full swing tomorrow or the day after.

Kudos to all you crossfitters.

M/27/183

19:49 150 regular dips. That was awesome.

M/36/193
75 pushups
50 95# sdhp
50 weighted dips 30#
30 weighted pullups 30#
25 hspu assisted
31:43

28:45 all as rx'd except for the weighted pullups, did with a 30 # dumbell between knees... that hurt. What a sweat that was.

Today was the first time I did any kind of Ring Training, so I altered the WOD a little bit to take advantage.

Push ups - 45x's regular, 30x's with rings
Sumo D/L - as Rx'd
Ring dips - as Rx'd
Pull ups - using rings, no weight 30x's
Handstand push ups against the wall - 25x's

I forgot to set watch during the push ups, rounded time off to 30mins.

If you can get through a WOD like yesterdays or todays without cursing, then you're a holier person than I.
- Chad

35 M 165#

Everything as rx'd except no rings, so regular dips subbed.

14:47

If anybody wants to know what CF do for arms just throw them this wod. My guns are PUMPED up and fully loaded hahaha.

21.10

90lb sdhp (not scaled just short 5lbs psh!
HSPU to focus mitt.

m/37/197

Had my Navy PT test today, but couldn't pass this one up, so

w-u
2 rounds of 15 push-ups, 15 sit-ups, stretching, .5 mile jog

PT Test
2 min crunches (arms crossed on chest, elbows to thighs): 116
2 min pushups: 105
1.5 mile run: 10:56

walk back to gym

WOD:
75 push-ups:
50 SDLHP (95#): 7:19
150 dips: 6:55
30 pull-ups (subbed BW): 3:32
25 push-ups (feet on power rack at waist height): 1:21

total time: 19:09
lots of push-ups and dips!

Heading to the barber shop to get my hair cut off. No way I'll be able to brush it for a week.

Great work-out! Thanks coach - this CrossFit works like a champ. First time over 100/100 for PT test since I was about 20 yoa!

as rx'd: 21:44

I thought I was kicking this WOD's a$$, then I hit the weighted PU's & HSPU's. OUCH!

here's my 2 cents BB vs. Crossfit.
Both take a lot of hard work and dedication. Where I think the biggest factor comes in @ is in a fight!!! Plain and simple an Xfiter will out work and out last a BB. If this wasn't the case why are MMA fighters built more like Crossfiters??? BB lack the range of motion and mobility that Crossfiters have... It"s not a knock... However, I am impressed with the way BB can get their muscles that big and ripped..
deecee

31 M 170#

Rx'd 22:43

That was a great one. KEEP IT!

Joel

WOD as Rx'd

Time: 18:21

push-ups and high-pulls were fast. Everything else was muscle failure, not overly winding. Nice to see a really hard upper body workout.

start of 3rd week doing CF and Oh ma gawd!!

this was a killer and i didn't perform as well as i would have like...

75 Push-ups (3 sets of 25)
95 pound Sumo-deadlift high-pull, 50 reps (5 sets of 10)
50 Ring Dips (10, and 6 sets of 5)
45 pound Weighted Pull-ups, 30 reps (sub 25lb.. last 25 were jumping w/negatives)
25 Handstand Push-ups(sub 45lb DB press*50)

took me approx 35 min!!

#222

Thanks, Jon

30:11.

As rx'ed? Stopped at 24 WPU's. (So close, but yet soooooo far away...) Did 12 regular at the end.

KILLER WOD!

(A fellow LEO was introduced to CF may 15th. We made him do Cindy. Or - Cindy did HIM. Well! 9 rounds. He could barely walk the day after, but may 17th he said: "I sat on my coach, filled with pain. Although - when I moved my tongue, I found out it was the only part of me that DIDN'T hurt. And it kept me alive".)

m/38/6'1"/225

24:3

By the way, those adjustable kettlebell handles are found at

KETTLESTACK.COM

Just ordered a pair myself. : )

I gotta tell ya. I'm bustin' my hump on Crossfit. Been at it for about a month, maybe longer--and am getting stunning results. My wife says my physique gone from 'suburban buff' to 'scary'. My mother-in-law asked, "Have you been exercising a lot?"

But sometimes it's darn discouraging.

Can't do a handstand, let along a HSPU. Could I back myself up a wall? Yes, but that would be in and of itself too much trouble to make an effective workout possible.

Don't have rings.

Have enough trouble with regular pullups without adding more weight.

So I modified today's WOD to
75 pushups
30 Sumos--I forgot it was supposed to be 50. :( AARRRGH!!

150 dips--which took forever
30 regular pullups--deadhang in sets of 5
30 barbell presses @65 lbs.
Then I ended with 75 pushups because I thought that was the RX.

Took me 53:33. I have a 1 hour lunch break. Between warming up, WOD, stretching, showering, changing, my boss is going to start charging me for Leave Time.

M/41/6'2"/190#

*QUESTION

Can comment numbers change throughout the day? I referred to one today earlier and the number is different now.

m/36/5'11"/165

As Rx'd
1:49:13

Not a fast time, but all reps completed to standard including weighted pull-ups.

I wanted to quit at 5 pull-ups, but kept going. I am glad that I had two strong workout partners to help push thru the pain.

Staying strong in the JOC, Bagram AF, Afghanistan

Black Dragons!!!

40M/190#/5'7"

400m run
20 situps, 20 back ext., basic joint mobility warmup.

Modified WOD:
75 PU
50 95# SDHP
50 ring dips
30 ring pull-ups w/flak vest
25 HSPU
30:20

Great workout! Went to visit my brother this weekend and we always workout. yesterday we worked on Bar-muscle ups and cleans then did the SEAl WOD:
3 rounds for time:
7 135# Cleans
21 Dips
21 PU's

Needless to say, todays WOD hurt.

F/27/5'5"/160

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups x5
35 pound Weighted Pull-ups x32
25 Handstand Push-ups

Worked together with two others - finished in less than 2 hours!

Hey all,

This was my second day of CFing, and it kicked me in the teeth again (which is great). Here's what I accomplished:

Pushups x 50
75# Sumo DLHP x 50
bar dips x 50
pullups/chinups (bodyweight) x 30
incline pushups x 25
in 29:09

So, the newbie that I am, I have a much greater respect for experienced cf'ers. Can someone please let me know if I am on the right track as far as scaling down workouts? Did I scale this one down too much? Any help is appreciated.
- Matt

As Rx'd except for the dips: I did 50 bar dips.

31:23

There was a guy doing tricep extensions on the cage where I was doing my weighted pullups with a 45# DB. He points to the DB and goes "That's pretty impressive. If you put on a little more weight you wouldn't have to use that thing; that's what I did."
On the BB subject: I had been doing BB type workouts since I was about 13. About 6 weeks ago I started following the main site WOD's, and eating a Zone-ish diet. I haven't really tested my strength, but I know my body looks better than it ever did when I was doing BB workouts, and in every day living I feel much stronger. I started at 195 lbs and about 16% bodyfat, and now I'm 185 and about 12% bodyfat. I say "about" because I use a scale that measures bodyfat and sometimes it says 12