OMG!!!
Is coach angry these days or what?

Wow Killer work out

Just love an early post... 5 rounds!

Wow Killer work out

Love it

Yeah!!!
Keep coach pissed!
3 - 2 - 1 - GO

OUCH!

My core (Midline Stabilizer) is already screaming!

This will be a tough one...

Thanks Coach, keep the mix coming!

That must have been the earliest post I've ever seen here! Nice, should be fun tomorrow getting that done!

I feel like Coach just killed my dog...

m/53/180
I'll get right on that.
Pukie meet Joe
Joe meet pukie

yeah!! Looking forward to this one! lol
Should be some fun 'looks' at the gym tomorrow!
OMG!!!
Lysa

wow...this is gonna hurt

Nice early post.
Gettin ready for a long weekend?

I'm new...what is 2 pood?

Comment #11 Totally agree! People are going to be like what is he doing?

#14

about 70 lbs

The more things change, the more they stay the same....Keeping changing it up coach, this is great!

I'm getting sick already. Way to keep up the intensity. This will be a good one before the long weekend

Knee's to elbows?

holy smokes what an early post! great mother of neptune's mother what a workout!! say good bye to your abs for the next week. anyway today's wod.

deadlift: 345 365 365 365 345
hspu: 12 12 11 10 9

did it lynne style with hspu right after deadlifts and then rest between rounds. hspu forhead to mat.

I can't wait to do the kettlebell swings! It's been so long and I miss them. It's going to be hilarious when some meathead tells me that I'm cheating with my "front raises" and that if i want to get big i shouldn't use my hip and I should do them slowly :D Has this happened to anyone else?

I can't wait to do the kettlebell swings! It's been so long and I miss them. It's going to be hilarious when some meathead tells me that I'm cheating with my "front raises" and that if i want to get big i shouldn't use my hip and I should do them slowly :D Has this happened to anyone else?

what does GHD stand for?

f/39/115
thanks for the early post. looks like it may be the death of me...yikes!

What are GHD situps?

WHO THE HELL DOES 125 KETTLEBELL SWINGS WITH 70LB? THATS NUTS!

New to crossfit, and the word can't doesn't belong in my vocabulary. That being said, I have a spinal fusion from T4-L2. so that means I don't know if I have the ROM to do the GHD sit-ups. Is there something I can use instead?

hello fellow crossfit'rs! 1st time post, crossfit'n since Aug 07. Recieved my level 1 cert in Jan. Paid GOOD money to meet Nicole and she didn't show up! She came to the following cert, same place a few weeks later. Blast!!

I'm a police offcier here in FW Tx. I love this sh&%!! I tell you what, it's like pulling teeth to get officers involved in CrossFit.

Anyway, hello all!

#25 GHD Sits are on the glute ham developer, search for it on the site, you'll find it and pain ... I think the sit up demo has it

#27 I do GHD sit but only go down to parallel

Whats a sub if I dont have access to kettles? a dumbell doesn't seem right?

#23 & #25- GHD is a Glute Ham Developer. Look for the video in the excersize and demo link

Looks like fun!
That's almost like "Eva"'s little sister :D

#29 Thanks, I did look at the demos, and answered my own question. I will only go to parallel, and I welcome the pain. If you do only go to parallel, does that count? or do you have to do more?

I'm scared...

From Thursday's WOD.

as rx'd
DL 315, 315, 315, 315, 320
HSPU 5, 10, 11, 11, 7

kristin #32. Go to parallel, and if this is your first time doing GHD situps, I'd even scale the numbers back a little. They pack a potent punch. Be smart. Do what you can on day 1, then come back and get more on day 2.

I think I will substitute the "Filthy Fifty" for this workout tomorrow.

OUCH! Get ready Ken!

On behalf of the Eastern Time Zone folks who go to bed early, I thank you. I normally keep sneaking back to the computer, refreshing the web page ("is it posted yet? how 'bout now? now?"), hoping to see what tomorrow's WOD will bring. Early posts like this help me to allot time for the WOD before heading out to work; and besides, the mental prep is welcomed. . . especially for a core-buster like this one! Thanks again.

That's insane. Can't wait!

Thank you for posting early. With this one stacked on top of today's WOD, my hamstrings are swearing right now!

This is going to be very, very ugly.

I have access to crossfit equipment, just need to know what the 2 pood kettlebell is... I hate to sound like the new guy, but lately, there haven't been many kettlebells involved and when there have, I've subbed with dumbells.

Another Chipper, and another reason for my 2 pood KB to get here SOON! -- 3, 2, 1, go!

Thanks for the early post!! But this is going to be KILLER (and after my post-workout four hour drive, I will definitely not be able to move!)

I Heart Early Posts....

what could i sub KB swings for.... are dumbells good???? seem wierd though i haven't tried.

also was wondering of what i could use for the extensions and the GHD's to break 90 i have a decline bench but i dont think thats good. any u ideas or alternates??

sorry.. the new guy

#41 - 2 Pood = 72lb. Kettlebells, basically picture a cannon ball with a handle. You can use a 70lb dumbell, but they're a lot harder to hold onto...especially since you're gonna be doing 125 of them.

Dude.....Really?!?!

Freakin' brutal!

Why do people think Coach is pissed off?! Every day this week has been like Christmas - new WODs under the tree. If Coach were mad, he wouldn't be making so many of us SO happy!

Coach, Lauren - the WODs this week have been AWESOME! THANK YOU! :)

Chilegringo- I hear ya!
Is up now? How bout now? Is it up now?
Nice to know what to pack when going to work!

Great another "novel" workout. Thanks coach.

Great work in the Video yesterday Tony.

My abs have just recovered from Michael so this will be really god for my core. Will do this tomorrow after the DL/HSPU wod today.

Good training everyone

Going to be a great WOD lol love the looks we get while performing theme at the Globo :P have a great one trainers and giver 110%

Greetings from Ontario, Canada!

The gods of Crossfit have been angered...

The gods of Crossfit have been angered...

I dont have kettlebells :o(. Anything I can sub for them?

Great video for the squat! I've been trying to teach my 14 year old son some technique for these lifts. He's caught up in the 'throw the weight which ever way the wind blows' technique, as are his friends. This is a great example by a great teacher. Thanks for the support. He's gotten into Crossfit recently and it's turned into a great bonding tool for the two of us. Also, I'm trying to get my daughters involved too. If anyone has Crossfit for ballet suggestions, I'd greatly appreciate it. And I'm not kidding about that either. Thanks again. As for the WOD should be able to to do as Rx'd except for the knees to chest, may have to wimp out on these due to a pulleed pec muscle. Thanks for all you all do!

This is awesome. I've underestimated a couple of these recent novel workouts, but I have no illusions that this one will be anything but...hmmm, I can't find a strong enough superlative...brutal. But it's like my old swimming coach used to say, "Pain is our friend!" I'm loving it. Keep 'em coming.

OH MY COACH

Did a workout at CrossFit Coranado! Great Gym Great People. One girl finished before me and actualy did my last set with me! I thought that was really cool. It helped me get through it and push harder. Realy awesome. She said she only started CrossFit a few weeks ago too.

5 rounds for time:

15 OHS 65#
4 rounds of Cindy

All OHS and squats unbroken. All pull-ups unbroken but I tore my hands up all over the place. Push-ups are a nightmare for me. LAME.

I felt so sick after that I didn't even look at my time. Over 30 minutes for sure :/

I love it.

Hi I'm new to crossfit, been doing it for about a month now and loving it.

All these crazy WoDs had me thinking that maybe coach should divide crossfit into different difficulty levels. Laughing = crying after tomorrow...

Enjoy!

"#28
Hey a Det. from the STL and there are a few of us doing the crossfit. Yeah this workout will hurt later. Thanks Coach.

ANOTHER new one? What happened to the good old ones?

Awesome!!

Keep it coming Coach! Can't wait to meet the staff in the end of July at CF cert in Ramona at BRAND X!!

I'm so stoked...

If anyone is gonna be there let me know. Would like to know someone else before I go.

Have a GREAT WEEKEND CF'R's!!!!

Deadlifts: 205, 225, 245, 270, 285
HSPU: 23, 20, 18, 18, 17

I love these last couple rounds my body is totally surprised and I am getting great results!!!

Gonna be at the lake for the weekened so I am bringing my rings and will probably make up a couple of cool outdoor water WOD's if I cant follow the Rx. Have a great Memorial Day weekened everybody! Don't forgit to stay in the Zone. LOL

O.K. did nobody else notice the size of the fishing lure on the wall in front of the squat rack?

I want to go and catch the fish that will eat that thing!

Of course, catch and release only...Unless i am really hungry!

What a way to start the holiday weekend. This will be a blast for our affiliate. My ham's are still recovering from "Michael" from Friday. WHY ME???!!!! Have a safe and fun weekend. 3,2,1.....Bust'm

I hope all the CF'ers in Santa Cruz are safe. God bless.

This is what I didn't want to see coming out of the black box ... only thing worse is a 10k run!

That means it's going to be a great friggin' day to work on weaknesses.

Paul

knees to elbows?...sorry new to CF

sorry i have another question...my gym doesn't have the equipment for GHD sit-ups are there any substitutions for it?

Comment #29 - Posted by: JDog M/28/175/5'8

Did 2 POOD swings with a db before I had KBs, then did it by duct taping 10 pound plates to my 1.5 pood KB. 2 POOD KB is better, but the other options are workable.

test.

Hm, question.. I only have a bench and a spot to poke my feet, think it'll be enough for a GHD?

http://www.angrydalty.com/crossfit.htm

No 2 pood for me, and dumbbells make my ulnas hurt.
So not rx'd for me manana, subbing 1.5poods but adding 10 reps per cycle figure that is as good as it gets for my limited gear.

I am debating buying a two pood but the use is so rare; and shipping is painful.

This is my first post, I've been mixing crossfit WODs into my own lifting for the last month or two but just decided to start strictly doing the WODs. I'm still sore from the row/burpee workout but Thrusday's WOD got:

275 x 3, 5
295 x 3, 7
315 x 3, 4
330 x 3 (PR), 6
345 x 3 (PR), 9

...should've gone heavier, but now I know for next time.

I feel bad for my abs already thinking about tomorrow :/

Question: When I do many handstand push ups in one session many of the blood vessels in my face break which leaves me looking rather strange. This I can live with. What is more of a concern is that today I did the Deadlift/HSPU workout and after each round of HSPUs my eyes were increasingly red and full of blood. Tonight my eyes are kind of sore. Does this happen to anyone else or am I on the verge of blindness? Thanks.
Crossfit rules.

Allison,
I recently did the Black Jack work out from CF One World. 20 push ups/1 sit up. 19 push ups/2 sit ups etc. I did them all on my knees. After a few days of recovering I have found that my nose to floor full push up ability has really increased. I am suddenly feeling much stronger.

The next day at 5am I did Tabata squats with a friend. Came home, had a little nap then went back to the gym with another friend. She did the above Black Jack work out and I subbed push ups/sit ups for lunges and squats.
I was crippled for four days.

Have fun.
k-

I'm spent. I think I sweat out 5 litres.

Ran a mile to the gym. Did one round of the CFWU.

5 rounds - 33 minutes

jog-walk-jogged home...

32.5kg DB for the swings. I had to break up the swings into 10-10-5 and the knees to elbows in small numbers by the end.

The ENTIRE time I was at the gym, one guy did bicep curls. First with the EZ bar, then single arm DB curls, then straight bar curls, then two arm DB curls and then to finish off his workout he went to the cable machine for, you guessed it, more curls! its embarrassing

NEWBIES - READ THE FAQ'ING FAQ:
http://www.crossfit.com/cf-info/faq.html#General8
http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.mov
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.mov

:)

74 Timmers, do you breathe regularly while doing HSPU? Holding your breathe dramatically increases your blood pressure. This pressure can cause blood vessels to burst. Medically, having that happen oncein a while is not bad - having it happen repeatedly can be. Furthermore, you don't want to damage vessels going to your eye or brain (or blackout and fall on your face).

I would suggest practicing handstands on the wall (don't do a pushup) and get used to breathing and being upside down and see if it still happens. If it does, I would cut HSPU from your bag of tricks without seeing a doctor.

That may be the best technique video I've seen. It clearly illustrates a very subtle point. Thanks for all the great stuff on this site.

I am new to this crossfit.... where do I see the examples of the movements? I have done a few of them and my body hates me.

I'm in Crystal Lake, Illinois and my gym doesn't have a GHD machine. Is there something that I can do as an alternative? thanks :-)

What a cool picture! Does anybody know where that is taken? I would love to go there. Good luck everyone on the WOD tomorrow.

275 for all 5 rounds
HSPU 16,14,13,14,11

Wow, this one looks freakin brutal.... gonna have to ice down my midline stablizer with some 12oz cans...

Matt,
I'm not sure how I breathe during the exercise--I may very well be holding my breath. Thanks for the helpful advice.

"Hey that's my bike",
We don't have a GHD machine either. I usually throw some weight on that unusable piece of equipment they have in the gym called a Smith Machine and hook my feet under it, pull up a bench to put my butt on and go to town. It may not be the best sub for a GHD machine, but it seems to work ok.

Maybe all those people that complained about doing the same thing too many times in too short of time of time frame will shut the hell up now! Enjoy the workouts and remember they are free.

Just normal sit ups+back extensions, 27:04min

Wow, I haven't done CF consistently in over two months now...took a break to workout with some of my soldiers and really got into heavy lifting for a little while. This is really going to suck for my second day back. Time's up, let's do this...

"DESTINED FOR VICTORY!!!"

Home version
75lb db swings
GHD situps and backextensions on a ball with my feet hooked under a garden bench.
Knees to chest on the last two rounds.
19:46

Yuck phooey!

The ab/back workouts kick my ass!

I went back to One World in the afternoon and did "The Bear"

110/132/152/162/172 failed after the 5th sequence

I forgot just how horrid that workout is.

The Games have sold out! Can one of you HQ folks let us know exactly how many athletes will be participating?

http://games.crossfit.com/

Rory

I do not have a GHD set up, I have tried to modify it before but without great success. How did you like using the ball? Was it effective?

Thanks

Hahaha, Rip was slapping the crap outta that poor kid

That is a monster of a workout. My jaw didn't drop, but my eyes bugged out a little on reading it. I'm honestly afraid and questioning my general readiness, but it looks like an ideal complement to Murph, which I'm still recovering from (PR 43:57 two days ago!), so I think it's on for tomorrow.

For those without GHDs (including myself) I've found a swiss ball to be a good substitute - just need someplace solid to hook your feet, get your sacrum right on top of it, and don't fall off! Likely sacrificing a little of the ROM and hip flexor power, but likely increased challenge in lateral stability, IMHO. Anyhow, we do the best we can with what we have.

Add creativity and resourcefulness to the list of skills CrossFit develops.

Does anyone else miss bingo explaining the comments section everyday. Come back bingo!

Coach Rippetoe is the man!

The games have sold out!? I had a look, thanks for the heads-up Freddy. That is disappointing. I hate my lack of financial stability, I really do. I wanted to get in on the Games this year. I guess I should save up to do the certification ASAP anyhow.

Coach or someone from HQ, is there any chance you'll be expanding the field at all, opening up any more slots? I'm really bummed out about this. If you could let us know, that'd be much appreciated, thanks.

I just registered a couple days ago, and thankfully I did. I thought I was early, and I guess I was just under the wire.

This workout seems like a killer. 2 poods!?
5 rounds!? 125 reps!?

Yes sir coach, you demand, I faithfully follow.

That philosophy has getting me into the best shape I ever knew I could be in. See y'all at the games.

I just registered a couple days ago, and thankfully I did. I thought I was early, and I guess I was just under the wire.

This workout seems like a killer. 2 poods!?
5 rounds!? 125 reps!?

Yes sir coach, you demand, I faithfully follow.

That philosophy has getting me into the best shape I ever knew I could be in. See y'all at the games.

HAHAHA...simply irresistible

Heres to hoping for an "incident" free workout...70lb dumbbells may make that difficult :)

That Knee to Elbow Demo film is hilarious! That poor girl almost falls off the bar about 3 times at the end, cuz she's laughing so hard...

looking forward to giving this one a run!

any sugestions for os that don't have a 72 lbs KB laying around?

I imagine a dumbell but any other??

Uhm...For other relatively NEW PEOPLE, like me, who haven't done GHD Situps...LISTEN TO THE COACHES LECTURE on the GHD situp...especially the part where he says on first exposure, he wouldn't have you do sets of more than 10/8/6 reps, and that's if you were the "situp king".

I think I'll listen to the man, and I'll be scaling a bit. If you're new...feel free to join me!

NASTY. Can't wait!

The video is good for coaching a low bar back squat with emphasis on hip drive. This comes from powerlifting.
The high bar back squat utilized in Olympic lifting emphasizes a more more vertical position with hip drive coming from an explosion out of the bottom of the squat.
Which is right? They both are. It just depends on what you are training for. Power lifting or Olympic lifting.
I would like to see a video of Coach B coaching the same lift.

I just watched the set-up to the deadlift video. Is Kelly Starrett a physicist? I've never heard anyone use the word "perturbations" except for a physicist. Its one of those words just us nerds use.

Brad #92:

I don't really like the ball but it works in a pinch. I don't get the same range of motion so it's easier on the ball. I usually do the GHD situps with my feet hooked on the knee pads on a lat pulldown station and my butt on a bench pulled up behind it.

Brad #92

If you can find a person, low-heavy barbell, heavy dumbells, or a 100# plus sandbag/ boxing heavybag, you can lay on any elevated platform and bang them out. I'd look for a rounded edge, (loading dock/ low wall in the front or back yard, edge of a staircase, whatever) and possibly pad the edge with towels, foam or a neighborhood cat. (At least then cats would serve some useful purpose)

In boxing, we lay on the edge of the ring, and have a partner lay across our legs. You could do the same with some type of solid, reliable counterweight to hold the legs down; a person is the safest.

Being in Iraq poses the challenge of quickly downloading the wmv demos. Our internet is painfully slow, and I need to see examples of three out of four of these exercises. Average download time is 1 1/2 hours. Oh well, I shall adapt and overcome, sub some of the exercises in the meantime!

5 Rounds modified
35lbx25
25 GHD Sit-ups
25 Back Extensions
25 Knees to Waistline...argh!!!

25:01

hi all

would like to ask a question on behalf of all us 'i dont have a kettlebell/shipping fees are ridiculous/gym no have' lads.

can we really use dumbbells as substitutes? usually dbs handles are not big enough to have 2 hands totally on the handle- u usually end up with one hand totally on d handle and the other hand half overlapping. i imagine the different dimensions also result in the excercise taxing muscles a diferent way.

also, when we do the front raises/swings using dbs, besides the core/hips and mid section, do they actually build arm strength and shoulder strength? it seems kinda weird to be building arm strength without actually 'using' them the way we do in pull ups, curls etc etc

or maybe i dont feel it as much coz dbs and kbs function slightly differently...?

love all the kb series crossfit posts and all, but they are soooo pricey to own...

thanks in advance for any feedback!! :)

(and are you sure coach ain't angry, coz MAN the workouts these days make me shudder...)

Just a question. With a workout like Filthy Fifty, is it ok to break it down into sets of 20-20-10? I know it's aptly named Filthy Fifty because it's supposed to be filthy, but, is it more about completing the exercise as RX'd or just completing the workout?

gabriel81: KB swings are all about the hip drive...you're never going to get a 32kg anything above your head just using your arms (well...you could). DBs are fine, they may just be a little bit of a PITA. You'll find some way of holding the dumbell...72lb DBs aren't ever comfortable. Remember...all about the hip snap (and don't hyperextend).

Putafea: If you're asking to take short breaks and not do the set straight through, then yes. If you're talking about about doing 5 rounds of 10 reps of each excercise, then no. Some WODs allow partitions, as needed, such as Murph...most don't.
If you don't have the fitness, by all means scale. I think with something like FF you have to take a little break here and there...unless you're a beast!

Kept looking for GHD sit ups... Am I missing something or is GHS the same thing?

CFWU X 3 ( -be, - situ)
15 min 31 sec

3 rnds for time
25 # DB swings, 10 reps
10 GHD Situps to parallel
10 BE
10 Kn to Elb
Time 16 min 56 sec

Total time 32min 27 sec

43 YOM 185 lbs
Yesterdays workout done Diane-style.
345/12, 365/10, 375/8, 375/8, 365 (2 reps only)/5. My everything hurts...

AlexR/M @ Comment 113

Many thanks for the feedback! Appreciate it :)

m/40/198#/20%
modified home-gym WOD
mod. kb: 60# powerblocks, towel wrapped thru as handle (pretty good sub)
50 regular sit ups
25 good mornings 20# medicine ball behind head
25 kte on the hanging straps:
1. 5:57
2. 5:59
3. 5:54
4. 6:07
5. 5:51
kb swings broken after first set, 15-10
kte broken into 5s after second set.
total time: 29:50 (under goal by 10 sec!)
147ahr/168mhr
It's 6am and it's over. Great way to start the day!

This looks FUGLY.

Get Some!
S/F
Katz

#48

Completely agree mate, i'm loving the new wods.

34/M/168
Sub'd 33 swings 55lb KB/per round
Rest as Rx'd:
34:18

30.22
as Rxed
32kg KB American Swings
Glute ham Sit Ups
GHD BE
K2E

Subbed:

Dumbbell Swings - 14.5kg
Regular Sit-Ups
Good Mornings
Reverse Crunches

33:07

49m/5'10"/225
track meet ran until midnight...4.5 hrs sleep
3 rounds as rx'd 17:39
2 rounds 15 reps 6:49
total 24:20

33/M/187

As Rx'd
35:11

46/M/195

as rxed or w rxed subs 23:37

rom issues on last 3 sets of ktes

If anyone that is currently registered in the games decides they can't make it please let me know...

I'M WILLING TO BUY YOUR SPOT IN THE GAMES.

Nasty workout. M/27/160 34:50 Rx.

37/M/197

This wod turned out not to be that bad except for the KB swings, KTE's and the GHD stuff in the middle.

Sheeeesh.

As Rx'd thru 3 sets
Dropped to 1 pood and crunches for GHD situps
on sets 4 and 5
29:20

Everything broken...including my will. heh

M/47/6'/185

5x25 1 pood dumbell swings
5x25 GHD Situps
5x25 Back Extension
3x25 Knees to Elbows
2x25 Hnaging Knee Lifts
10:22
500 yard Swim
11:08

This one killed me.

Dont have kettlebells, so had to try with dumbbells, worked okay, around 25kg. Not GHD situps, but in some kind of sit up bench, RXed back extensions, and the Knees to elbows was impossible, just subbed and cheated and did everything wrong. Whatever, killed me anyways

39:40 or something.

Male, 34, 193lbs

30:15

As Rx.

M/24/220/6'3

39:55 rx'ed.

Made sure all KTE was with knees touching at or right above the elbows and not upper arm.
Not too bad, rather long. Hands in good condition and that made me happy.

ok ....gotta beware.

i falling to deeply in love with the snatch ...and thus practicing it almost every workout.

it's such a complex movement and i really want to get in down good.

today - i did my own WOD, so please excuse the variety, but when i look back on this day, I wanna see where I was...

1) snatches a'plenty - reps of 3-5 up to 95lbs --- what's considered heavy snatches?

2) cleans, reps of 3

3) 55lb kettlebell swings, reps of 25 - 4 sets

4) situps 15-20, 2 sets

5) reverse rows hanging from smith bar (the only use for a smith bar) {wink}

phew.... 37/m/5'11/210-ish

The deal with using DB's for KB swings is that you hold the end of the DB with both hands, not the handle. Picture the weight standing vertical on the floor, with the handle of the weight also vertical. You then grab onto the actual WEIGHT part of the DB with both hands and swing it that way... thats worked the best for me, IF my explanation made any sense!

The latest WODs are superb, tough but superb. I'm a few days behind still and will be setting fire to a rowing machine and burpeeing myself to death tomorrow at the globo. Should get some looks from the "I've got the membership card, so I must be fit" crowd. Keep em coming coach. My shoulders know they have been in a fight from SDHPs yesterday.

29/m/195

31:25 modified

1.5 pood KB swings and GHD sit-ups were only to parallel. doubled up with this one and yesterday's, so intensity wasn't great. knees to elbows are killer.

I'm going to take a long drive to Witchita Falls, TX this summer! Coach Rip is so cool :)

Coach, I know the games are not far away now, not that I would even consider taking part as I'm a laong way off that yet. It would however, have been fantastic just to stand, open mouthed and watch the Crossfit world elite do battle. I was just wondering if you were considering a feature length video or DVD of the games? I would definately be willing to part with some cash for a copy, as would many other devotees I'm sure.

Scaled down to 55 lb DB swings
4 rounds in 41 minutes.
Situps down with a mix of incline bench and laying over a stability ball with feet hooked under a railing.
(Obviously I took a lot time and rest :(....

Ken C.-
I believe the term you seek is "Oh Sweet Mother of Zeus"...

So, I hit this on my lunch break at work and had to make a few mods.

Firstly my 32kg bell is in the gym so I had to settle with the 25kg, subbed reg sit-ups for ghd and bwt goodmornings for BE. started out with k2e using the multi storey car parks girders, this took too long to get through the 25 and just didn't compare to my normal k2e so I ended up subbing that for windshield wipers.

Time 16.44

Different workout, but similar.

Oh, I need to remember that if im doing sit-ups on concrete or tiles to put something underneath me. Twice in 3 months i've nearly torn myself a new a**hole. Doh!

27/6'8"/210

42:39

30/M/190

as usual, harder than i expected.

not as rx'd - used a 55# dumbbell instead of a 2 pood kettlebell, used smith machine for ghd situps.

had to quit after 3 rounds so i wouldn't be late for work - at least that's halfway true.

time was 21:56 - wow!

john

I'm new to kettle bell swings.
What is a POOD?

If you have to scale...scale. If you have to sub....sub.
But if you are able to do all 5 Rounds "as Rx'd", you are a stud...regardless of your time. This was another mental workout for me, the goal became just finish. Good luck!

Okay, the GHD is the Glute-Ham Developer. I have seen this question numerous times.

For those of you that do not know what it is, you can check the exercise demos. If you do not have the equipment for it, check out the following:

http://www.myfit.ca/exercisedatabase/view.asp?table=pilates&ID=2

It is a situp from Pilates. If you ever see old film of the boxers like Joe Louis from WAY back, this one exercise was a STAPLE for boxers.

My gym does not have the equipment. This is going to take some serious time.

Talk to you all later.

Taking today as a rest day.... will have to do this one Saturday.
Brutal... Thanks Coach!

41 5'10" 190 M

as rx'd until I picked up that 2 Pood on the 5th round and the time was 38:31. Packed it in!

Have a new son who wanted one on one time from 5 to 6:30 am so was just happy to get 4/5ths of this one in before work and live to fight another day.

That must have been one nasty crap that produced the idea for this workout.

Matt #146 - A pood is a russian unit of measure = 16kg. Hence 2 pood is 32kg or 70lb.

Cheers, kempie

Informative video...love the huge rapala hanging in front of the squat rack!! Looking forward to this monster this evening. Have to use a 63# kb, good mornings and MB situps. YEEHAA!!!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

Morning workout:
WU 800m centipede run (Indian run)
8 X 200m

back in the pm to complete todays WOD

dsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

200m were with a 15# weight vest on too. HARD.

M/36/286lbs./NY/6'2"

time 23min

Form was all wrong on most of these had to scale it down
35lbs weight plate no KB at my gym
did crunches instead on ghd sit ups....no roman chair at my gym either.
good mornings with 12lbs bar
did 10 knees to elbows per set which were more like hanging knee raises.
Kind of lame I know

38:48 w/ mods (can you say CORE?)

1.5 pood swings
GHD situps using lat station rollers & bench
45deg back extension machine
only 15 KTE per round.

m/40/205

This was a lot of fun. Knees to elbows were tough.

33:37

But what about ABS???

M/20/6'1"/195

Didn't have my watch with me for an exact time, but it was right around 35 minutes. I was fighting Pukie off the last two rounds during those GHD situps. Intense.

Five rounds of:
30 lb dumbbell swing x 25
GHD Situps x 25
Back extensions x 25
KTE x 15

Did 95lb back squat instead of kb swings, because my shoulder hurts.

situps and back extension as rx'd

Did hanging leg raises instead of knee to elbows

~40 min

What a workout, just keep it comin, push through and work it out till you puke. Rahhhhhh

Congratulations to my OPS SGM for picking this as his first CF WOD.

MAJ N.: 55:12
SGM C: 57:00

KBS as Rx'd w/70 Lbs DB
GHD SUs on bench with feet hooked
BEs on bench with feet Hooked
KTEs on crappy pull up bar

This was one of the longest and most painful WODs I have done.

JSS KdGII, Baghdad

How can KTE be modified for beginners? Can a leg-raise station be subbed in, instead of hanging KTEs?

damn.

45:12 ... KTE was much harder than i expected, and 2 pood kettlebell was... 2 pood kettlebell. first time i've done that.

Modified

3rds

25 DB Swings #75
25 Sit ups on Ab Mat
25 Good Mornings #45
25 KTE

29:40

I had the fear and loathing the entire time. I don't even want to think about what I will have to say to my posterior chain to get it to talk to me again. I think it is seriously mad at me.

bw 165

20:39 as rx'd

30 minutes using 50Lb dumbbell instead of kettlebell and knees weren't getting anywhere close to elbows

Subbed 30 lb. dumbell and only did 10 K2E per round, rest as rx'd

34:52

Supposed to golf tonight. Swinging a club should be interesting....

Mark
Only had a 1.5 pood kettlebell, all else as rx'd
36:51

This one killed me. I am still feeling it hours later. Back is a little tight.

M/37/203 Two weeks into Crossfit and selling the coolaid to others at my big gym.

Watching those videos the night before really boosts my confidence....and then I am quickly cut down to reality the first set. I am not one of those superstars on the videos yet. That was brutal and so was my time. Over 49:00 :(

m/53/180
subbed:
55# db swings
reg situps
45# good mornings

joe- 35 min even
dutch - 41:33 35# k-bell swings
Isaiah - 40 min - 3 rounds 35# k-bell swings

Tough workout.
Time= 21:23

Personal note: Had to cheat a little on KTE at the end. Also, only used 1 pood for kettle bell swings. So I don't consider this one a victory.

Made up yesterday's WOD as Rxd:

315, 335, 355, 365, 365
6, 6, 4, 5, 4

Then scaled todays:

3rds of 24kg KB Swing, 25 reps
25 GHDSU on bench/smith machine
25 Back ext
25 Knees to elbows
Time: 31:11

First time I scaled one of these; glad I did it.

22/F/170
35# kb swings
10 knees to elbows
3 rounds
20:23

26:57

A rare scaled workout.

55lb. dumbell for swings
only 10 Knees to Elbows each round

That was rough.

i've got a few names for this one......

amundson wu

as rx'd
33:37

M/182/52
Yikes that was way harder than I thought it was going to be...some of teh old guys in the gym asked me if I was trying to give myself a heart attack...I just stated that i was trying to prevent one as long as possible.
As rxd: 27:34

I see that a lot of the normal sized guys (around 190) are hitting 30-35 minutes. I can keep pace but with a lot of subbing.

I did 20lbs dumbbell x30
Situps with a 13lbs med ball
Good mornings (25lbs) and stiff leg deads (45lbs) mixed together for the back extensions
Only got in 1 full round of knee to elbow then switched to knee lifts.

36.55
24M/5'9/145

M/180cm/83kg
33,13 min

I won a date with mr.pukie.

M/22/6'1"/185

As RX'd 28:09

KTE's are my kryptonite

WU .5 mi. walk on treadmill
35# DB KB swings, BE, GHD, KTE
WOD
subbed w/ 55# KB
36:21

M/45/154

35:12 1.5 pood

What a killer workout- slow on the knees to elbows.

I just started crossfit this week after doing Rippetoe's Starting Strength program, and I must say that reading these comments acts as a huge motivator! The range of people who do these workouts is great. There are people who do them as Rx'd to subbing... awesome. Thanks for keeping me going

Well, today is gonna be my first crossfit workout, ive been reading up on it for a while and now im gonna give it a go. Wish me luck.

#163 Kurt

hang off the bar and just raise you knees until the thighs become parallel to the bar, when this is no longer challenging increase the ROM until you can get your knees to your elbows.

Cheers, Leon.

Not as rx'ed but hard regardless

25:56

1.5 pood KB swings
Sit-ups feet unanchored
BE on roman chair
KTE

Great workout.

This one defeated me! I hate quiting, but ran out of time, (at least that is the excuse I am giving to quiting). Only had 14 more kte's to do, but those were taking the longest. Had to stop and tape my hands multiple times which didn't help with the time.

55lb (women's weight) is heavy, but wanted to do it as rx'd. Only managed Russian swings. There is no way I could get 55lb over head.

Both the ghd situps and back extensions were done on that 45 degree contraption. Sit-ups not sure if I was getting the full affect that would normally get on a ghd, but limited on what I could use.

And my lousy time was 36:44 as noted above.

24/m/193
13 something through 2 rounds...tweaked back after 7 swings on round 3 so I shut it down. Can't train hard injured, so I don't need to get hurt.

Wu- 5min. jump roping
5 x
25-20lb dumbell swing
25-ghs
25-back extensions
25- knee to elbows. I think only a handful of them were acctually to the elbows
37:31
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

33/F/5'10"/155#

1.5 pood KB
GHD sit-ups and back extensions
KTE on rings

32:28

30yo/M/6'4"/210#

As Rx 42:23

Rough!! Did "Mini Michael" on Tuesday and 5x3 Deads yesterday. Low back was not happy. It's done though, THANKS COACH!!

Has anyone actually POOED doing Pood. Because today i defintely needed an underwear change!!! Brutal!!!!

32:03 using 1 pood KB. Most of the time spent on the KTEs.

70lb dumbell for kettle ball
ghd situps to parallel only
the rest as rx'd

43:34
m/46/175/5'7"/13/44/32/6/huge/16/9.5

27/M/5'11"/215
45:13

75lbs for KB swings
GHD Situps
Back E
KTE and Armpits by the end.

to day i just wanted to finish 43:25

Subbed 60lb dumbbell for 2 pood:

45:37

My grip at the second knuckle ripped to shreds on this one. I'm not sure why but I think it has to do with the way I was gripping the dumbbell and the K2Es.

Slow from a couple of margarita's the night before and an early morning workout. I never get to the gym at 7 am!

Yea Haw otherwise.

40:30 just like it said.

Question: Is there a substitute activity for a Kettlebell swing? Thanks.

No CFWU
38:46 with substitutions
- Used a 70lb dumbbell instead of a kettlebell. I held onto the plates at one end and never got the dumbbell above chest high. Form felt decent, but wow was that tough.
- No GHD available so I did a like motion sitting on a stabilizer ball with my feet hooked backwards on a situp ramp
- Back extensions (really hip extensions, correct?) were on a device that held my legs at 45 degrees relative to the ground instead of parallel to the ground.
- knees to elbow as Rx'd, but degraded to 1 rep at a time with a controlled swinging warmup at the end.
My core has never experienced anything like this before and I kept a bucket nearby just in case. Thanks for the great workout coach!

44/M/6'/190/ Cfit 3 yrs

Linda weights as RX'd (PR)... Finally !
DL 285, BP 190, PC 142.5
43:08

m/36/193

subbed 30#db
ghd situps to parallel
rd1--25 reps then realized i better stay on the porch--15 reps rds 2-5
24:20

Great workout. C ya tomorrow.

F/128

As R'xd

except for K-bell...
scaled to 40 lb dumbbell

48:51

Sucked big time. Broken sets everywhere but it got done.

I always forget how bad KB's kick my ass after 5 rds...thanks for reminding me

rx'd 27min, abs not so bad, the removal of all the skin on my hand.... very bad! what up ken, when are we going to face off? hope your training is going awesome!

27/f/140

39:50
As rx'd but used 55lb dumbell for kettlebell.

Holy crap. KTE's kicked my...
Didn't feel too good today....

CFWU x 3
Subbed 45# dumbbell for Kettlebell (biggest dumbbell I could make up and still swing between my legs.
Feet-held sit-ups over a foam roll
Supermen
Knees-to-elbows
27:26

Speaking of endangering things between my legs - I just bought the weights and "Crossfit" bar special from Glenn and the Vulcan II squat rack, and if I spend one more dime on equipment for a while my wife will sever something between my legs...

sub 80 lb D.B. For K.B.

23:12

m/26/180/6'3"

Subbed the 2 POOD for a 44#KB. I have the 2 POOD I just don't have the core strength to do it correctly yet. I used a smith machine and 2 benches to do the GHD sit ups and a 45 degree back extention. Our pull up bar at our "Fitness Center" is a split wise grip so it added a bit more challenge to the KTE. All in all this was a great core workout. I almost vomitted a few times and finished with 35:11. Not too bad.

Pain is temporary...

That was a tough one. Torso cooked.
as rx'd 27:07.

This one defeated me! I don't like to quit but ran out of time, at least that is my excuse and I'm sticking to it. Only had 14 K2E's left to do, but those were taking the longest, so would have probably needed an extra 5 minutes to do those 14.

As rx'd, even though the 55lb db was REALLY heavy and only managed Russian swings. There was no way I was getting that much weight above my head.

Sit-ups and BE both done on one of those 45deg Roman chairs. Not a great sub, but you do what you have to.

Near tears at many points of the WOD and had to stop multiple times to tape up my hands. Brutal.

36:44

An hour after workout and pulse is 86 BPM. Resting HR is normally ~50 sitting at my desk. I love it.

5 Rounds

25 Dumbbell Swings (50 lb)
25 Sit ups
25 Wall Ball (12 lb)
25 TKE

28 and change

KTE...dyslexic, sorry

i know i have been absent from our lovely comment board, but i have a nice little contingent of CF'ers that has formed a little forum together. its nice, but i will probably start posting back here, too since i miss you guys! (and summers are slow in college athletics.)

i actually stopped by to send out best wishes for those in the CA wildfires. i don't know how far they are from CFHQ or any other affiliates, but my thoughts are with you. hope you guys stay safe!

good luck to all the East Coast games competitors this weekend in Albany! i will be at the women's lax final four or i'd be there. i will, however, be joining CFBWI for "Trevor" on Monday! great cause and i am looking forward to it!

stay safe everyone!
ck

sub: 17.5kg swings, inclined bench situps, good mornings and KTE
4 rounds of 25 reps in 27:52

CFWUx3

As RX'd except for 44lb kettlebell instead of the 2 pood.

39:47. Wow, my lower back is trashed!

This was my first time doing KTE and I was really having trouble with my form. I kept swinging around which was making me stop between each rep. I will be adding them to my warmup next week so I can work on them.

I feel a little bit like I just got hit by an 18 Wheeler.

m/18/185 6'7"

36min

Only 35lbs kettle bell

F/40/5'2"/122

Subbed 35 lb. kettlebell for 2 pood.
GHD sit ups over a swiss ball w/ feet on bench and hooked under smith machine -- pretty good range of motion - one hand to floor each rep.
Back extensions on a swiss ball, also.
Knees to elbows turned into knees to armpits after two and a half rounds.

Total time: 27:56. Loved/hated every second of it.

Rope Jump + GWUx1 + CFWUx1 + BWUx1

WOD as rx'd:

37.12 min

Extremely Heavy..

M/38/195

Only had a 24 KG kettlebell so I modified WOD to

30 reps of each exercise and total time of 33:58.

Ouch!

m/21/205

As Rxed: 37:44

Here's to keeping Coach upset

M/23/155 GregAWU

NOTE: remember to put NEWSKIN over middle segment of ring-finger next time.

Jeez, that workout really annihilated my spirit!
Nausea around round 3, then burst a hella bleeding blister at the beginning of round 4.

Subbed 70lb DB swings. Hanging onto one end with both hands is better for my form, but takes a toll on my hands.
Subbed situps cross-wise on bench with legs hooked under other situp bench for GHD situps.
Subbed modified roman-chair back-extensions (used toes to hold onto bottom rather than heels).
Knees-to-elbows as rx'd (lol).

46:03 ARG

39:40 w/70# DB Swings and many moments looking at the floor, trying not to puke.

48/M/160 As RX'd except for a 70lb dumbbell instead of a kettlebell.

36:26

Shibe, I guess you are back in the good old US of A. Take a few days to get the sand out of your ears and between your toes and then I expect to see some numbers up on the board.

M/27/185/69

24:32 AS RX'D. Pukie knockin on the door.

Subbed 70# DB for the KB swings- first time swinging. Last 2 rounds were regular floor situps
otherwise as Rx. I didn't know you could work so many muscles that hard in one workout, that's what I love about CF.

54:53

Thought that was a decent time, then looked at the comments, and see all kinds of 30's, and 20's... I am humbled. I'm happy with my effort though.

Bwt: 135

As Rx'd

25:50

That was just nasty. Did ghd's on a junky back extension machine in the rec center and went just below parallel for most reps. That thing is sketchy.

Nice work FBC

150/M/30
As Rx'd - 27:30

This is not going to be good for Monday's Trevor Win'E Memorial Challenge and the 500 situps.

23/m/145

one word--OUCH

almost met pukie

23/m/145

25:30

one word--OUCH

almost met pukie

31/m/5'9"/185

Nothing to say...

I feel beaten and will try to redeem myself tommorow..

29:07 as rx'd kinda

37:58

used 70lb DB for swings.

Gripped end like suggested (previously I wrapped one hand over the other in the middle). Form was better, but one drop of sweat made my grip precarious. The old farts in the gym were running for cover thinking the db was going to slip and fly across the room.

54:50, 55# dumbbell, unanchored abmat situps

27/m/185

52:30 rx'd

(i'm usually in the top 1/2 or 1/3 of the times on the comments, is everybody cheating or is my core a joke, what gives?)

Timmers #74: That happens to me, too. Not as bad as you have it, but my eyes pop out and get bloodshot,and I burst a few blood vessels on my face when I really do HSPUs hard.

The thing about holding your breath is, it is good to do so for some things, like dips, presses, DL, backsquats... Maybe HSPUs are different.

M/29/165/5'8"

CFWU

Scaled KB to 45#, the rest as Rx'd:

22:30

Awesome job today CF Ramstein crew! It was a great atmosphere today; and a special welcome to newbie Eva!

Had to do at work

subbed 65lbs dbs
anchored bent knee situps

only 4 rounds (whimp!)
40:10

M/45/6'/175/7500'

5 rounds of;
25 kettlebell swings (1 pood)
25 situps (on 45 degree board)
25 good mornings (25# bar)
25 K2E (strict)
32:20

This one wrecked the house.

32/m/196

used 75lb DB swings

29:53

knees to elbows were brutal

M/19/184/83

Nice front/back workout

Use a plant pot, some rope and a some free weigts as a KB, I don't have my own. Far from ideal, but useable at least. It weigthed about 75lbs

The GHD's was from around -10 to -20 deg. from horizontal. The back ext. was about the same when low, and +30 to +40 deg. at top. KE(knee to elbow) was only made the first 5-7 rep. of each round, and then it was more knees to shoulder

25-25-25-25 x5 in 26:20

Yeah Mark! Whoop that @$$ into shape!
Great WOD, thanks Coach.

Melissa: 28/F
24Kg Kbl
33:16

Lucas: 27/M
32:16rx'd and did Helen right before at 7:24rx'd

Five rounds for time of:
2 pood Kettlebell swings, 25 reps SUB 75 pound dumbbell
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

33:09

m /5'11"/195/42 crossfit birth 5/08

4x50 + 1x25 25kb swings form became weak
5x15 GHD Situps
5x25 Back Extension
5x15 Knees to Elbows struggled, sets broken elbows hurt till the last set when I cheated by using slings

every exercise was a first except For extensions, Feel okay and pleased Considering

This is Awesome Stuff

52:09

2 Pood KB
GHD Sit Ups touching the deck each rep
Glute Ham Extensions full
K to E's to elbows or higher

Nice Coach. Thank you.

29/M/185
That was a tough one.
used 45lb DB swings instead.
28:36

34/M/180
As Rx'd
35:51
Ouch

31/m/190

as rx'd

29:31

That sucked sooooo good!

as Rx'd:

26:31

I think Coach was tired of hearing "but what about abs?"

Did anchored situps. Used 75# dumbbell. only did 3 sets of knees to elbows(was tearing up my hands).

5 sets (3 of kness/elbows) 35:20

m/37/197

Mod'd a few things, as was my first WOD with swings, GHD and K2E...

3 rounds
25 reps 35# DB swings
25 reps GHD/crunches. Did 10/8/6 GHD by set over swiss ball with feet anchored. after the 10/8/6, switched to normal crunches per Coach's advice in video for first encounter with GHD.
25 BE
25 K2E. Got these straight through first round, had to break them second round for abs, third round for abs a grip.

Good workout - thanks Coach!

Hopefully my rings and abmat will come this weekend. Although I may wait a few days to try out the AbMat now!

A day behind due to a long ruck march yesterday...
225/20
245/11
255/21
265/10
275/7

All HSPU to a 1 inch block. Looking forward to tomorrows WOD!

Five rounds for time of:
35lb Kettlebell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows

2.5 Rounds in 25 minutes
24/M/157

37/m/5'11/165

5 rounds for time of:
55# Db swings, 15 reps
15 Sit-ups, max decline
15 Back Extensions
15 Knees to Elbows (seemed like kte took as long as everything else combined)
23:32

swim 100y 1:15 - rest 1:15 - swim 100y 1:15

swim

23/m/172

As rx'd with 70lb DB for swings. K2E were ridiculously hard.

46:52

32/m/210/6'5"

51:01

I think in my 1+ year of CF that is the second longest workout I have had. I would venture a guess that 40+ mins were on the swings and knee to elbows, and 25 or so were just on the knees to elbows.

M/46/6' 220

Awesome workout!

41:26 as RX ed.

Good grief! What a blow to the ego.

53'32"

2 Poods my arse...

30/M/202/6'3"

m/26/180/6'3"

35:11

I used a 44# KB instead of my 2 POOD until I build up my strength to do the high reps safely. And i had to use a smith machine and two benches for the GHD sit ups and a 45 degree BE. Almost vomited a few times. I'm with John in making KTE part of my warm up. I developed a small blister on my hand yesterday that popped today. My grip and Erector Spinae are feeling these last two WOD's!

Took a crappy 41:45 to do three rounds. Had to break up the K2E due to muscle exhaustion. May have been a bit much to do the whole crossfit warm up before hand.

Trying to get back into it.

Took a crappy 41:45 to do three rounds. Had to break up the K2E due to muscle exhaustion. May have been a bit much to do the whole crossfit warm up before hand.

Trying to get back into it.

m/5'9"/190/23

the mid-line stabilizers are a bit sore after this one.

43:45

As RX'd, tho the Knees-2-Elbows were a little weak after Round 3.

Man that was HARD-CORE!
I'm a newbie, so I read "2pounds ketlebells" . Didnt have KB, so tried with 2 pounds manuals-I knew there was something wrong....
anyhow-in the end I was abou 35 pounds manuals- what the hell is poods?

Only had enough equipment to do half this workout so i did the wod from may 20th.... btw comment #191 was the funniest thing i have read on these comments.

m/34/220/5'11

4 rounds
26:17
Subbed 70# dumbell for kettle bell

Ran out of time. But not very satisfied with performance anyway. Need to work on KTE!

WOD:
Subbed a 30# DB for KB/math was wrong for conversion
Subbed straight leg deadlifts with 2 x 8' chains for back ext.
Subbed straight leg situps for GHD's.

5 rounds @ 18:55

m/37/182

rxd in 25:16

60lb DB swings; regular anchored situps; KtE rounds 1,5 did all 25; rounds 2,3,4 did 10 KtE then 15 hanging knee ups. Thought my abs would be destroyed but actually felt it a lot more in my lower back. That area probably fatigued from DL workout yesterday.

33:12

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

43:20 Scaled

25 Dumbbell Swings (#: 65, 65, 50, 40, 40)
25 GHD Back Ext
25 GHD Sit ups
25 Hanging Knee Raises

Splits: 5:00, 11:30, 20:42, 30:03, 43:02
Had to wait 2:30 for the knee raise in round 3 :-(

Whupped again.

29/m/210

as rx'd: 31:22

subbed two 35# Oyl-Plates with rim handles for KB

also used abhangers for Knees to elbows.(my grip was gone after holding to the Oly-plates.)

30:05

42yom / 148

Made up yesterdays WO

DL - 315 all rounds
HSPU - 20, 18, 14, 12, 12 - total 76

Can go up on the deads / All HSPUs touch forehead to full arm extension. Arms at shoulder width.

Post - Jump Rope

31:55 BRUTAL! Shoulders/abs/lower back ouch!
used 70lb dumbbell
sit-ups from floor with feet anchored

good mornings with 20lb medicine ball for three rounds, then because of arm fatigue, i ditched the ball

knee-to-elbows on pull-up bar

F/115#/33
21:23

28 y/o m, 175 lb, 5'10"

34:00 as rx'd

30 yom
127lbs
3 rounds
30lbs dumbell
16:54
Ran to gym

40:52

with 54 lbs DB swing and standard situps. First round 5:40, the rest like 9 minutes each.

25/M/5'8"/130

26:00

didn't have access to kettlebells, used 25kg dumbbells instead (that's the max weight available in the gym)

had trouble keeping my arms extended fully for those swings towards the end of the workout. brutal...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

So here I was looking at times before I did the WOD and figured I could go sub 30 as RX'd.

Then I hit round two and was thinking OK maybe I'll be able to go sub 35. Then I hit round 3 and was thinking Jesus when is this going to end. The rest was just a blur and a mess of spit and sweat, but I sure as s*$t was not going to quit.

Anyone who questions these workouts with regards to core or "abs" need only try and get through this one. I must be sadistic because I loved every painful agonizing minute of it.

Anywho As RX'd

44:48

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Me: 41yo/M/5'10"/178lbs

Warm Up: Greg A's Warm Up + 5 bar muscle ups

WOD: 32:53

2 Pood Kettle ball swings: subbed 70 pound dumb bell. Broke sets into 9,8,8

GHD Sit ups: on a large aerobics ball with feet under a bench, from head to floor to toe touches. Broke sets into 13,12

Back Extensions: The gym that I'm currently going to only has the 45 incline back extension chair, which made the back extensions too easy. All sets unbroken.

Knees to elbows: from a toe touch at the bottom to knees on elbows. All sets broken into 10,10,5

Cool Down: 2 bar muscle ups

I loved how much this one sucked. I don't know about anyone else but 2 pood kettle ball swings give me the biggest METCON workout that I can handle, those were brutal for me. Grip was an issue with the knees to elbows during the later sets. I am really enjoying the novel workouts, thanks coach, you rock.

Have Fun, Train Hard,

Billy

50/M/6'3"/268
CFWUx3, subbed 500m rows for situps and supermen

1 pood KB
subbed army situps for GHD
subbed supermen for back extensions
was feeble as feeble can be on knees to elbow but 25 of something I'm willing to consider a start down the road to knees-to-elbow perfection

(needed to take a massive youknowhat during the round due to manually initiated peristalsis)
47'45"

f/25/120

39:27 as Rx'd except subbed 20Kg Kettlebell

as rx'd

m/22/154

32:49

after running 1 mile to a hill, 2 mile hill repeats in boots and utilities, and 1 mile back at 6 AM (this workout was done at 11 AM)

m/29/194

As rx'd (except for subbing 70lb DB for KB swings. No KBs) 32:19.

I would probably put that in my top 7 toughest CF wod's I've done. Brutal.

LOVE this video! Coach Rip is such a trip! He was totally spanking that kid! HAHAHAHAHA! Glad that wasn't me...

Dreading doing this working and totally procrastinating... usually the more it sucks during, the better I feel when it's over. Just gotta suck it up and do it...

Went during my lunch break. Discovered it's not enough time to do complete 5 rounds.

I could only squeeze in 3 full rounds before I had to get back to work.
35# dumbel sub for kbs
25 GHD (to horizontal)
25 Back Extensions
25 KTE (can't do full KTE's, so did max ROM)

35:35

age 18 bw 170
27:57
we only have 60# dumbells so...yeah...we did what we could

I had a few ideas for today, including today's WOD, but due to poor meal timing I had to switch to something more intense but short so Annie it was! 5:33 as rx'ed for a new PB, pretty dang happy about that plus I made back up on the OPT board.

Finished this one in about 45 minutes.

Blew through the first round in five minutes.

Starting with the next round, had to start splitting up the more intense exercises into 5X5 sets.

Overall, a grueling workout.

As Rx'd for all five rounds.

32/m/BW - 315.

thanks for the video. I've been going back & forth between leading out of the bottom of the squat with the chest or with the hip. This answers it. I can definitely do more weight leading with the hip.

32 yom 240 bwt
bike 10 miles to gym
wod
60 lb db swing (as high as the db's went at cheap high school gym)
ghd sit-up (ft under bench, butt on other bench)
back exts
kte's (broken)
5 rds 25 reps time 42:42 arghhh!! I suck!!
bike 10 miles home

M/44/6'1"/170

Twenty kinds of SUCK!!!!!!

43:52, As Rx'd, except used 35# weight plate (= 1 pood) for all sets. Need to get a 2 pood KB just to taunt myself with...not like I could have used it today, but one day! Also, beginning with my second round, I did knees2elbows using those hanging ab straps -- as a result, this seemed to focus the work more on the abs and freed me from having to rely on arm strength to complete the 25 reps each time. I am bruised but not broken!

34/M/180

As Rx'd 25:50

Great workout! I think I blacked out during the last round... :-)

Have a great weekend everyone!

34/M/180

As Rx'd 25:50

Have a great weekend everyone!

Does anyone get wicked bloodshot eyes after performing handstand pushups? Just want to make sure I'm not the only one.

46/m/160

Subbed 35lb db (highest available at station)
Otherwise as Rx'd
KTE's really slowed me down

32:48

Completed WoD in 87 min. at the gym, crazy looks and stares and waited for equipment, modified kettleball swings with 40lb DB.

Have a good holiday weekend everyone!

46 / 177

subbed 75# DB for the 2 pood KB

37:57

Picking the DB up was the worst part!

24/m/175

Instead wanted to try "nasty guys"

Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Clean @ 135#

as rx'd: 6:45 (not great but wasn't feeling all to well)

#292- after gradually conditioning your body to be upside down the blood rush to your head will stop. Watxch the gymastics videos in the excersize & demo section and they say the same thing.

M/40/5'11"/180

32:20 (60#DB; unanchored sit-ups; anchored suprmans; knees not quite to elbows)

F/37/5'6"/140

33:56 (25#KBS; unanchored sit-ups; anchored supermans; knee tucks to above waist-/sometimes chest-level)

33:04
with the following subs:
35 lb dumbell for swings
crunches in place of knees-to-elbows

23:19

at cabin, only had 55lb DB for swings, great last few wods

M/32/220

5 rounds x 25
70# dumbell
GH sit ups on swiss ball to parallel
back extension
Knee to hips/chest

47 minutes

I wanted to say thanks to all of the early posters. When I first read this workout I thought there was no way I could do the 70#, but when I saw a lot of other people doing it I thought it was possible. Man peer pressure is great.

Also, I finally read the bio's today of all the Hero's on this website. While I was in the middle of my workout I thought this is tough. But then I thought "you know I could be doing this in Iraq or Afghanistan." So I used that as the motivation to get through the rest of the workout and finished as strong as possible.

So to all of the service men and women out there, armed forces, police, firefighters; you know who you are. Thanks for all that you do YOU keep this country great.

M/48/150

"Midline Madness"

Subbed 45# DB (heaviest yet for swings)
unanchored sit-ups for GHD (for the record, I can either do GHD OR KTE, NOT BOTH)
Did 15 KTE/round after 1st round debacle

34:50

I'm now drinking a Shandy, 'cause I'm clearly not man enough to drink the beer straight...

Jakers #95: Thanks for the shout-out, Brother. I've got a day job so it's tough to do that for the whole year. Nice to know it was appreciated though!

No equipment for this one so I made a Murph/Angie/Burpee painstorm

run 1.25mi to park
"Angie" as rx'd
50 burpees (planned 100 but 50 almost ended me)
run 1.25mi home
50 burpees

48:30

Everything was fast except the burpees - usually I can do 50 well under 4 minutes, far from that today... ouch

f/40/153/5'8

subbed 14kg dumbell for kb
used gym ball for sit up and back extensions
knees to elbow (now where near it but did try)

My hands are burning and that was with gloves.

25 min 33 sec

bwt:152

as rx'd...25:09

swings are what got to me...

58:00

sub'd good mornings for back extensions, hanging/upsidedown situps for GHDs (not sure if that's an accurate sub or not, but it sure was tough) and swung around a 45 and 25lb plate instead of 2 pood kettlebell. Pretty much sub'd everything, but still a great workout. Longest one to date, I think.

Anyone notice the creative use of fishing tackle in the "hip drive" video? I've got to put that on my list.

Forgot to say:

Remember that guy who "analyzed" the lack (in his opinion) of "unique" workouts we have been doing? I think Coach took that to heart. Not that I'm complaining, actually I think it's cool that Coach responds to all of our comments. It's one of the many things I love about this community.

Thanks Coach!

24:41
(subbed a 55lb dumbbell on the swings)

as rx'd

time = 32:49

#105, Laz, where is the lecture on GHD Situps? I can't find it... :-(

Oh, and I tried this one... got smoked... pretty much did what i could for 25 mins, and got so sick I had to stop. I think the big lunch just before didn't help.

4.5 rounds of:

15 x 15kg dumbell swings
10 x GHD situps
10 x Back Extensions
5 x Knee to Elbows (the last of these were kicked up)

M/31/6'1"/218

20 kb swings - 40 lb db
20 anchored sit-ups
20 back extensions
10 kte's (15 first set)

21:54

My lower back was blowed up after this.

Comment #295 - Posted by: tom perry
Picking the DB up was the worst part!

ha, ha I know what you mean Tom. It was pretty dreadful picking that thing back up to start all over again.

M/38/214

Did 4 rounds as RX'ed: 26.44

My back was a little tweaked, so I cut my losses. Was on pace for around 33 min.

27:13

1 pood kb swings
floor situps
1 pood goodmornings subbed for back extensions
tapped floor at bottom of knees to elbows

- 2 pood KB
- Round 1-2: Jack Knife Sit-Ups, 3-5: hollow body rockers
- Superman's / Pilates Swan
- K2E on ring (swinging and bent arms)

51:07

AND little Mrs. did

- K2E
- Sit-Ups
- 22 lbs. KB
- A potpourri of back extensions

47:57

SHE BEAT ME! DAMNIT!
(I'm secretly proud :)

Bingo- Lol.. A Shandy. You can definetly have a beer bro, you've earned many times over.

Jeff @ home
As rxed
29:35

WOW...
Absolutely slaughtered
Started strong, but burned out quickly during the 3rd round...
1st rnd in 4:15
2nd in 6:25
3rd in 7:10
4th in 6:18
5th in 6:12
Total time of 30:20
70lb db swings; decline crunches;
supermanns; knees2elbows

Blah! Not into this one. First one I've ever just flat out quit!Subbed 30# DB for KB. No GHD so subbed Swiss Ball with full ext. Quit on the fourth round. Time: around 30 min?
F/5'9"/140

...Oh yeah, and we did it on rings!

Boo-Yah!

Joe:
1 pood KB swings x25
25 hollow rockers
25 supermans
25 k2e
time- 29:43

Erin:
20# KB swings x25
25 situps
25 supermans
25 jumping k2e
time- 28:48

28/F/5'4"/149lbs

Warm-up: 400m run followed by 3 rounds of-
10 air squats
10 push-ups
10 sit-ups
5 pull-ups

WOD: 25 KB swings - 45lbs
25 sit-ups
25 Good Mornings with 40lbs
25 KtoE - full ROM :)

52:07. The KtoEs took me forever, but
I got through them :).

MISSED TODAY'S WORKOUT - WIFE HAD A BABY THIS MORNING!! I CAN'T THINK IF A BETTER REASON TO MISS THE WOD!!! HE'S INCREDIBLE!!

25 70 lb DB swings, American style
25 GH situps (on Roman chair, touching floor and toes each rep)
25 back extensions (also on Roman chair)
25 knees-to-elbows

5 rounds: 50:18 All sets broken except for BEs.

I need to get some KBs. DB swings always tear the skin off my fingers. After deadlifts yesterday and especially this one today, my back is completely destroyed. Feels great. Thanks, Coach.

45/181

34:29 as Rx'ed.

Full ROM on the GH situps, hand touch to floor behind me and then to the foot pegs. Let's see if there's any DOMS in a day or two, it has a nasty way of sneaking up on me. Went into this with a tight back from yesterday's deads but it didn't have much of an adverse effect today.

I have really enjoyed these new workouts even as tough as they are. One thing I have noticed is that I have no trepidation preparing for the workout. If it's one of the Girls, forget it. I spend the day thinking about how to get a new PR on it. These, just warm up and go hard.

F/5'4/120

Rx'd in 25:16

24/M/175
34min

24/m/160#

That sucked. But it feels good saying that I did it.

Subbed 70# db, which almost went through a window. Otherwise, as rx'd.
34:07

And I don't even want to think that there is a workout for tomorrow.

I scaled the reps from 25 to 10 on each set, reducing the total reps for this workout from 500 reps to 200. With me competing in the NorCal Open (Oly Weightlifting), I deemed it prudent!

Time: 15:10

This was a brutal workout. We subbed 20# wall ball shots for the back extensions... wow!

did 3 rounds for time

35:15. shouldn't have had so many whiskey gingers last night... ah well. Got my roommate in for the first time and he met pukie during round 2. He proceeded to sign up for a membership afterwards. Ha!

49/M/216

5 rounds as rx'd
50# dumbell swings
GHD situps - bench w/feet under smith machine bar
Good Mornings
Knee to elbows

36:43(Slow but steady)

as rx'd

Chip - 48:03
Alex - 43:25 (w/ an extra 25 back extensions in the first round by mistake)

This one hurt.

44/76"/189

limited warmup - 21 pullups, 15 OHS (20-lb bar); a couple Samson stretches, then into the workout

subbed 35-lb DB for the swings
did sets of 15 on KTE

4:47 - Rd1
5:53 - Rd2
6:43 - Rd3
7:23 - Rd4
7:42 - Rd5

32:30 Total time

rested a bit between rounds, but kept the clock running

David
M - 32 - 5′10″ - 177 BW

DROM Warm Up
CFWU x 1 x 10

WOD scaled to 3 rounds: 39 minutes or so?

Notes: Pretty ridiculous. Scaled to 3 rounds.

43:36 35# DB for KB otherwise as RX'ed

M/45/159
70 LB DB for swings, rest rx'd:
27:18

That workout was Sick
And thats all I have to say about that

27:43
30m/5'7"/180

Wow. WOD was a core-blaster.

24/M/6'1"/205

37:23

70 lb. DB swings
GHD Situps feet under Smith bar
Back extensions using roman chair
Leg/Knee raises

Completed 5 rounds while fighting a headache after 3rd round of DB swings. Great WOD!

M/50/6'/195

3xCFWU no sit-ups or supermans

5 rounds-
25 db swings 35#db
25 anchored sit ups
25 supermans
10 KTE

time: 29:53

M\43\190

Used 53lb KB (1.5 Pood or so)
As Rx'd...36:33, painfull.

Colorado Springs Fire Dept.
Station 1
All work as rx'd except
DB swing sub at #55.
Greg 24:40
Dan 25:20
Coop 27:45
Devin 30:10

24/m/6'/193

Today's as Rx'd

24:55

Yesterday's as Rx'd
DL HSPU
315 21
405 20
425 20
455 19
505 17

This dredged up some old memories from starting CF. I haven't been able to push through the WOD's like I used to lately, and chocked it up to Afghanistan, but when I started the 4th roud it was like I knocked a wall down and just started knocking stuff out. Except the KTE. Those were still brutal, as was my time.

38:44

37/194/5'9"/M
56:00
Most intense and enjoyable workout I've ever done.
That sucked the way Primus sucks.

Another great video by Rip-a picture (or a video) is definitely worth a thousand words.

Did the puppies scaled version from Brandx

3 Rounds for time of:
1 pood Kettlbell swings, 15 reps
15 GHD Sit-ups (To Parallel)
15 Back extensions
15 Knees to Elbows

21:54

This was the first workout I have done KTE and my form, at first, was interesting. By the end of the workout I seemed to get the hang of it.

Does anyone else have trouble with their forearms hitting their thighs at the bottom of KB/dumbell swings, forcing your knees wide of feet? I tried a wider stance and slightly different mechanics which seemed to help some but didn't completely solve the problem.

BW 165.5

19:56

Did Sit-ups on abmat with legs in the "butterfly stretch" position instead of GHD sit-ups.

Two rounds, 17:30

M/35/175
42:00
Subbed w/Dumbbell swing of 45 lbs

M/34/190/6'1"

36:06

Worse that the "Filthy Fifty"

M/34/190/6'1"

36:06

Worse than the "Filthy Fifty"

51/M/150

Warmup 2 hrs. climbing.

only 3 rds, 62lb kb, abmat situps, be's, k2e's.

22:40

21/m/5'4/145 lbs

Unfortunately I had to make some adjustments since I did this WOD outside:

Revised WOD: 5 rounds for time...
2 pood kettlebell swings, 25 reps
25 regular sit-ups
25 back swimmers
1 pood kettlebell snatches
alternating arms for 25 reps

Time: 28 minutes

I was able to focus on my kettlebell technique...I just bought a pair of 1 pood kettlebells a week ago

First, Congrats Nate..

500m Fin
CFWU x2

WOD
:31::45

Hit the wall today. I don't know if it was that I didn't eat from 0900-1500 or just my body telling me I need a scaled down week. I was just happy to finish. 2 Pood KBL swings suck!

Not sure if I have the strength to drink a beer right now or not.. Who am I kidding! Arrgghh!

Get some, Go again!

WTF Andy?

46 - 6' - 210#

As RX'd

29:31

Good thing I was watching the clock...This for sure would have taken longer if I wasn't.

29 yom, 180 lbs

46:49 as rx'd

#346 - It sounds like if your forearms are hitting your thighs, thus forcing your knees to take a wide track outside of the foot, then you're stance may have been too narrow. Were you getting into a deep enough squat?

My gym just got Kb's, yup I puked! Great WOD!!!

Rough day, had to compete with clock and stopwatch.

Only did 4 rounds, but ran out of time because I had to pick up my mom at work.

Used 70lbs dumbbell swing (Getting a 2 pood for my birthday!) Otherwise as rx'd

4 rounds:
24:04

Kind of an interesting story....my gym at home is kind of an anti-globo gym globo gym (Sounds confusing but trust me) and they have a piece of equipment that looks exactly like a GHD only it points at a 45degree angle(GHD is at 90degrees). So I went and got the stair stepper things(green platform with the purple and pink things that go underneath)and propped it up and then tied it with a chain and put 165lbs of weight on it, so it went wouldn't fall over. Anyway it looked and worked exactly like a real GHD. I really wish I took a picture, it was so cool, but man o man did I get some crazy looks and one of the trainers jokingly asked if I had signed the waiver.

40/m/72/179
5x
25 KB Swings (3x24kg;2x20kg)
25 GDH Sit Ups
25 back extensions
25 Knees to toes

4:38/5:06/5:16/5:16/5:04=25:20

Did 62 burpees (keeping up with the CF Marina crew)

Did the WOD w/
70# DB Swings
AB mat situps

26:07

Thanks!

37M/5'10"/163.5#

As Rx: 33:42

Ran a mile to start.

sub 70# DB for swings on first two rounds then 50# DB

Knee raise in place of elbow to knee.

43:21

#323 Nate
What was your wife's Baby Giving WOD time(:
Congratulations!

by the way ... I feel about like I do when I run a 5k ... whew

66-m-175#

used 1 POD kettlebell
rest as RX'd

46:54

45 minutes 5 rounds (had to sub) 20k kettlebell swings 25 reps, 25 GHD using a foot locker and a heavy bag, 25 good mornings with 95lbs and 25 knees to nose on a roman chair

mike as rx'd =19:39
jenea as rx'd =21:05

platoon style get some

#323 Nate
Congrats on the Baby! However, that's no excuse to miss the WOD! You can use that little varmint to do the Kettlebell Swings, and then wedge yer feet under the wife on the gurney to do the core work!

29 min

18# kettlebell I believe that is 1/2 pood. Next time go 1 pood.
mod situps due to equipment
back extensions, rx'd, felt good
knee raise.

Ok, in my previous post (also pre-workout) I couldn't find a superlative strong enough for my perception of how the workout would be. Well, after completing it as RX'd in 42:58, I've decided that the word is trauma. I think this workout inflicted more cardiovascular/metabolic trauma on my body than any other workout I've ever done.

So I got to wondering why. Why this workout? What about it was so debilitating? My conclusion is that it's due to the size of the muscle groups involved. At no time did I feel limited due to muscular failure. As Coach says, I was "gassed". It seems the stress of supplying energy to the huge muscle groups involved in these exercises puts a massive toll on the cardiovascular system the likes of which few workouts have equalled (for me at least). But I'm sure Coach knew that.

It's just brilliant. Positively brilliant.

70 lb DB good mornings military sit ups last three rounds leg raises 42'50"

33/M/190

46:07 as rx'd

pain storm today...
45# bar
100 thrusters
100 OH squats
100 SDHP
100 squat clean
100 push press

33/m/210

26'

as rx'ed

3 rounds

21 min

Short on time today. Knee to elbow was not in top form.

Did it was the beautiful Jess Dunn:
She did it with 55KB - 25:00
I did rx'd - 25:05

Killer!

31/M/6'0/195

Practice: Double Unders

Train: Quit at 17:56. Scaled to 16kg swings (all I had at home), 3/4 GHDSU and Back Ext (used my tractor with the bucket to anchor my feet over a bench. Knees to Elbows destroyed me. Finished two rounds and the swings of round 3. No intensity, brutal.

CF WOD #23

Lots of modifications... :-/

5 Rounds for time of:
35 lb. Dumbbell Swing
Swiss ball sit-ups (feet under weighted chair a la GHD)
Good Mornings (with curl bar on shoulders)
Knees to elbows (feet touching ground after each rep)
Time: 28:17

-and-

Wall squats 3 x 1:00
Lots of stretching after.

28/m/205

21:28

I am honestly very disappointed in my time I could have done much better.

Pre: Usual wu's.

WOD: 3 rounds, 70# Dumbbell swings X 25, Sit-ups X 25, 45# Good-mornings X 25, Knee-ups X 25; @ around 20 min. mark, I decided to do round 4 as above but X 15 reps each, and finished with round 5 as above X 10 reps each. Killer. 28:55; Avg. HR: 151.

Post: Stretch!

Warm up - shovel 3.5 tons of crushed limestone.

Was delighted to have my 2.5 year old for assistance!

4 rounds, 39.18 as Rx'ed
6.52, 9.21, 10.30, 12.36

Couldn't keep my hands dry for love or money, which I expect to be the standard going forward in the heat/humidity here.

J did three rounds with a 16# KB, abmat SU, GHD BE, and KTE in ~18 minutes - whooped me!

Paul

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

39:15

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

21:13

Set 1:
dummbell swing - 22x40lb
GHDSU - 20
good morning - 50 (no weight)
knee elbow - 10

Set 2:
DS: 25
SU: 20
GM: 50
KE: 10

Set 3:
DS: 25
SU: 20
GM: 50
KE: 10

Set 4:
DS: 21
SU, GM skipped (soas/lumbar was throbbing)
KE: 10

Set 5: skipped

36:10 min

#204 kris kepler

well look who showed up on the comments. like your second time here all year and you call me out.:) well in answer to your throw down: anytime! i'll send you a few ideas (and they don't involve running).

hope all is well with you and carey and the new number one son.

as rx'd 63 even. absolutely horrible, but doesn't have to be fun to be fun!

5 rounds of
16kg kettlebell for 25 reps;
AbMat situps with legs butterflyed; 20 reps
Superman on the AbMat, 20 reps
Knee raises on whatever that thing is that doubles as the dip station, 20 reps.

22:37.

Scaled way back, but I'm wiped just the same.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
42:28 (Last 2 rounds were over 22 min)

M/28/145
As Rx'd (70lb dumbell sub)
34:50
Ripped my hand open on the second set of KTE's, had to use paper towels over my palms the rest of the way.

Warmed up with muscle-up practice. So close, but not today. People were looking at my bloody wrists like I was an attempted suicide. Also practiced some drills on my rings, and I finally nailed a front lever today! On to the WOD:
No GHD at gym, subbed jackknife situps and incline back extensions w/ a 45# DB. Swings and KTE's as Rx'd.

38:16

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

As rx'd 37:30

This was brutal! My low back is smoked after yesterdays WOD and my morning session of the 880m indian run and 8 X 200m sprints, with lunge steps as my rest filler.

I can't imagine doing this WOD under 25 minutes, would love to see how they did it.

Christy completed 4 rounds in 30 minutes only sub was 35# db swings (she is an animal 32 F 135#)

dsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

Pack:
Five rounds for time of:
1.5 pood Kettlebell swings, 15 reps (unbroken with 25lb)
15 GHD Sit-ups at round 4 switched to parallel
15 Back Extensions
15 Knees to Elbows couldn't help swinging. KTchest.
women - 1 pood or 35#
Subbed a 25 lb kettlebell. Not sure I would have made it with a 35. Only second time using a kb.
22:08.

Around round 2 I started getting a headache from the GHD and back extensions. Still got one when I did GHD to parallel only.

5 Rounds:
25 KB Swings (subbed 1.5 pood)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

37:40

Did this at the gym instead of CFRVA's WOD because it looked too nasy to pass up. First WOD with 1.5 pood KB. It was really the K2E that messed me up.

5 rounds for time:
25 - 70lb DB Swing
25 - GHD Situps
25 - Back Ext
25 - KTE

This was, for me, the hardest WOD yet. Not sure why it took me so long. I usually fair pretty well compared to other rx'd times. Not today, very slow.

41 min - 42yo/m/5.11/170#

35:52 - 14yo/m/5.8/115#
subbed 35# DB & Knee raised for KTEs

3 rounds without knees to elbows
17:25

I finally can do more than one strict pull-up at a time!

as rx'd:

24:23

I'm coming for you OPT. And, Speal... I'm like your haircut, real close

M/16/6'1"/185

5 rounds:
25 KB Swings 2 pood
25 GHD sit-ups
25 Back extensions
25 Kness to Elbows

34:27

That hurt like hell after last nights workout!!!!!!!!

I am new to crossfit and I have been doing (or doing to the best of my ability) the WODs for the past few weeks. All I can really say is I love it, hard as hell but really good stuff.

44:32
much tougher than I expected.
70lbs dumbbell swings which is probably too much for me. But it has been said sometimes it is more important to me a man than be smart. Next time I hope I choose smart.

m/30/5'7"/163

5 rounds
15 55# DB swings
15 Full incline sit-ups (1,2)/Regular sit-ups (3-5)
15 Back raises (forgot about good morning sub, actually)
10 somethings, got a few knees to elbows, a few knees to chest, a few leg raises, and a few leg raises with the arm support contraption

27:48, hands are aching, expecting serious back soreness tomorrow

40M/190#/5'7"

400m run

Dont have a GHD machine in our globogym, so we modified by using an excersize ball and hooked our feet into the pull-up bench. used barbells as we dont have kettles.

otherwise, as Rx'ed:
40 minutes

finished w/50 pushups

great wokoutout! had to share a few stations with other gym members, but smooth sailing otherwise.

33/m/205

29:12 as rx'd except last 2 rounds of GHD situps became regular situps from shear ab exhaustion.

I do alot of core work and this was the hardest Crossfit workout ever. This has got to be added to the rotation.

The should call this "core-o-copia" or "ab-xocutioner" very difficult WOD.

33/m/205

29:12 as rx'd except last 2 rounds of GHD situps became regular situps from shear ab exhaustion.

I do alot of core work and this was the hardest Crossfit workout ever. This has got to be added to the rotation.

They should call this "core-o-copia" or "ab-xocutioner" very difficult WOD.

As rx'ed 38:44... that was not fun.

cfwu x 2

asrx

deadlift 315, 365,365,365,365 hspu 20,17,16,15,12

asrx

29:52

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

As I'm going through these circuits, there is a high school kid with a weighted vest doing 3 rep sets of half pullups. He'd do a set, go to the mirror and admire himself, go sit down for a couple of minutes then do another set. He looked at me like I was nuts.

If I am it's Crossfit's fault.

60# dumbell otherwise as rx'd

28 minutes

1.5 pood kettlebell
first round used a bed for GHD situps and back extensions, but spent too much time fighting with the setup, so did abmat situps and straight leg dead lifts for the other rounds. 29:55 for four rounds. Killer.

Todd M 35 160 5'10
used 55#DB, 45-degree back ext, and 45-degree decline situp "volleyball-serve style."
38:53
Teri F 35 153 5'7
45#DB, same back ext and situp style as Todd
37:00
Easy to difficult: back ext, sit-ups, swings, KTE

m/197 today/47

Very tough w/o, much tougher than anticpated.
1.5 pood
25 reg sit-ups
25 back extensions
25 knees to elbows

5 rnds 24::20

My 16 year old son did:

25 kettle bell swings(1st rnd 40- lbs, 30 lbs for rnds 2-5)
25 reg sit-ups
25 back extensions
25 knees to elbows

5 rnds 22::34

at home, temp 67deg(awesome)
25 KB swings 35lb
25 situps unanchored
25 double unders
25 knees to elbows
3 rds 20:10

first post!

25 1 pood kb swings
25 anchored situps (need some work)
25 back extensions
25 knee lifts (on pull-up bar)

5x 30min

beginning to see a little progress

22/M/162
-------------
subbed 70#DB for 2Pood KB

1st 3 Rounds with a mix of KTE and Knee Raises
last 2 mix of KTE and Sit Ups

Total Time - 26:21mins

36:19

as Rx'd

m/39/5'4"/143

68:15

Swings with 65# db (biggest I have); everything else as RX'ed.

Shooting for under 1 hr, then, with that blown, just happy to finish without having given in to the temptation to drop to 50# swings.

m/34/175

33:01

1 pood KBS
Incline situps
BE
KTE

5 rnds.
25 60 # dumbell swings
20 K2E
25 45# goodmornings
Felt like I cheated, which I did, so I did 75 sit-ups at the end. For about a 38:20.

Great couple of cycles I am feeling these like none other, I feel new again.

pre: rom stuff + a couple of 5reps cycles of this workout
post: just 20 pullups

subs 1.5pood for 2pood and 15 k2hands instead of 25 k2elbows

time 25m25s and my goodness I jumped into the pool again sometime between sets 3 and 5 without remembering it

F/39/160/5'10"

Everything except KB weight as rx'd. Used 45# kb

5 rounds
35:00

wow - KTE's took the longest, but I remember the first time I tried those...I could barely lift my knees up 6 inches. Now I'm getting more than ten in a row. Thanks CF!!

couldn't do it. low back pain, sharp/achy, thinking sacro-iliac joint on left. swung some KB to warm up and assess, just not right.

upon doing my own milder workout, I don't think I even would have been able to complete today's as RX'd. Too much ab for me.

I tried some asymmetrical stuff warming up and in the workout in the hopes of shifting that joint back into place.

5 rounds:
5-4-3-2-1ea one-arm pres 16kg from one-arm hang
10ea one-arm OHS 16kg
25-20-15-10-5 KTE/GHD situps
25-20-15-10-5 back ext

the KTE/situps were 25 strict KTE then switched to situps GHD-style from a bench.

stopwatch malfunction = no time. It was slow.

30yom, 5'9", 160#
28:52
Felt weak all along. Time for a few rest days...

38:58

Five rounds for time of:
1 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Good Mornings, 47 pounds
25 Knees to Elbows

38/m/185

5 rounds
70# db swings sub
75 degree angle situps sub
good mornings sub
knees to elbows as rx'd

total 28:42 yikes!

4:04
5:51
6:26
6:19
6:01

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBH

WOD as rx'd

35:35

way harder than anticipated!

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBH

m/36/181

pseudo as rx'd

toatl of 3 rounds

1.5 pood KB swings 25x
GHD sit-ups 1st round, unanchored situps next 2
back extensions 25x
knees-to-elbows 25x

No need to spring for a 2 pood KB, 1.5 kicks my butt enough for now. Knees to elbows were the toughest part. My grip was gone from the KB swings.

One question for anyone out there: When I do GHD situps (I am doing them on a standard back extension bench, not GHD), I get shooting pain up my hamstrings into my lower back at the top of the motion. I go down, touch the ground with alternating hands, and come back up, making sure to lock my knees out as I come up. I still get the sharp pain which gets worse as I go. That is why I only did one set of GHT S/U. Am I doing something wrong? Thanks.

BTW, Nutfam, you guys rock! I aspire to your endurance level! I look forward to working out with you guys sometime this summer!

WU: a few fast x-c miles
WOD: subbed 45 lbs. DB for swings (no KBs), regular SUs and supermen for GHDs and BEs (no roman bench).
1. 3:39
2. 7:55
3. 12:49
4. 18:34
5. 24:10

Subbed KB swings for 70lb dumbell swings, Glute-Ham situps for incline situp bench at about 45 degrees. Everything else painfully correct.
36:02 Still having problems pushing the limit. Mental, not physical.

m/24/185/6'2"

CFWU x 3, 10 pull ups, 10 ring dips per round.
Warm up sit-ups on Ab-mat. DB swing 20lbs 5-5.

Five rounds for time of:
16kg Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Time: 38:07
Foam roll after.

36/6'2"/195

Time: 28:43

Head hurt very bad after this one. Must be all the hspus and ghd situps. Hope tomorrow gives the head a break.

Kettle bell 1.5 pood
GHD 6 sit ups 19
Back Extensions
10 Knees to elbows, 15 roman chair

45.10

mom
kettle bell 17 lb
sit ups
back ext
roman chair
48.00

28 yom,195 lb, 6'1. As Rx'd; can tell i'm gonna be sore- 31:45. My workout compadre' (30 yof, 5'10, 150) did 35 lb swing- 33:15.

28 yom,195 lb, 6'1. As Rx'd; can tell i'm gonna be sore- 31:45. My workout compadre' (30 yof, 5'10, 150) did 35 lb swing- 33:15.

Cfwu x 2 sans su,be

1 pood kb
Supermans

Otherwise as rx'd

30:03

M/28/158

Bit of a bit more than I could chew with 45lb dumbbell.

Only completed 3 rounds. 24:44.

27/m/175

31:03 (situps and back extensions done on roman chair)

Best Post- Comment #367 by Roger Strand
66 years young..........Killin' it!
Nice work Roger!

40/M/165

Warmup:
500m row
3rounds OHS 45#, dips

Oh yeah, we don't do abs :D
52:40
subbed 35# DB swings
Last round was a total mess, everything heavily broken (including me) and KTEs reduce to hanging leg raises

40/M/165

Warmup:
500m row
3rounds OHS 45#, dips

Oh yeah, we don't do abs :D
52:40
subbed 35# DB swings
Last round was a total mess, everything heavily broken (including me) and KTEs reduce to hanging leg raises

Ow

as Rx'd 38:30

not bad till the last round took 10 min. Low back tightened up in 3rd and slowed me down some. Grueling. Can't wait to see all the "I broke my abs" comments in the next couple of days.

As rx'd except for 1.5 pood kb swing

41:58

Killer...

:55::25 as rx'd. hatred.

1st time doin kb swings or knees to elbows. i hurt everywhere..

about 45 min as rx'd

24/m/5'7"/155#

3 rounds of 25 reps:
55# db swing
improvised GHD situps
improvised back extensions
KTE

Time: I don't know, I didn't keep track... probably about 30 mins

My workout partner, who is fairly new to crossfit and 19 years old, balked when I suggested 3 rounds instead of 5 before we started. Somewhere between rounds 2 and 3 I said "We're only doing 3 rounds, ok?" and he silently nodded in agreement.

I use the gym on my base, so I can't say it's a globo, but military gyms definitely resemble globo gyms with reduced budgets. This gym has a couple of nice "situp bars" bolted to the wall, so we just stacked a couple of lifting platforms to get our backs off the deck and viola, GHD situps. As for the back extensions, I discovered that the seated calf raise machine works pretty well... although I DEFINITELY got some CRAZY looks from bystanders. I was kind of hoping someone would walk up to me and tell me what the machine was actually designed for... as if I cared lol

I must confess that I got the idea for stacking the lifting platforms from watching some random dude in the gym. He was doing about 80% ROM situps with a 30# bar. Of course, I also watched a guy bump out about 30 bar dips without going below 90 degrees.

31 min with 50 lb swings

recovering from flu last couple of days, scaled down drastically, just wanted to do something today.

3 rounds:
15 x 50# Db swing
15 GHD su
15 back ext
10 KTE

11:05

1.5 pood
used swiss ball for sits and back extensions
otherwise as rx'd

34:36

23:43

1.5 pood KB--no 2 pood yet in home gym. KTE feet touched at bottom. Situps and Back ext. on roman chair w/full rom.

24/m 6'2"/195#

Replaced KB with 35# DB x 25/5x
25 Sit-ups/5x
25 Back Extentions/5x
25 Knees-to-Elbows/5x

26:14:01

Great work out guys!

No pullups today due to the NorCal Open I will be competing in. Did this instead, and did it on 5/23 at night so that 5/24 could be a full rest day:

6 rounds for time:
Run 400 m
25 Double-Unders

17:57

44:00 as Rx'd. The 2 pood KTB got really tough at the end. Not to mention my grip sucked in the forth round. Anyway it was a great workout.

36yom
5'11"
153btw

Cursed so much a guy thought I was pissed at him.

Scaled to only 15 reps of everything.

Tried 70-lb. DB. Fail. After round 1, demoted to 55-lb.

Tried KTE (only 15). Fail. After round 2, demoted to 30 knees-to-chests.

Tried GHD situps. Fail. After round 3, demoted to decline situps.

And yet 42 mins.

23/m/5'9"/148#

Subbed 2 pood for 1 pood; is all I have.

Made it through first 2 rounds in 14 minutes then hit a huge brick wall. Dragged myself through rd3, finishing it up at 29:40 and had to call it quits. Don't know what the deal was today, but haven't felt that bad doing a WOD in a very long time.

Think it was all of the up/down from the GHD. Got really dizzy and almost passed out a few times. Best not to chance injury I guess. Would have liked to keep the same pace that I had in the first 2 rounds, but no way it was gonna happen with that kind of dizziness.

3 rounds in 29:40

Disappointing...

M/46/145
CFWUx1

As Rx'd
32:58

#322 Nate - Congrats to you and yours!

Subbed 36lbs Kettlebell

39:02

44:01 as Rx'ed...

didn't have a 2 pood KB so I used 2 35lb kettlebells (1 in each hand)

I did it 9 hours ago and i'm having trouble functioning right now

45/f/160

xpaz - I had a similar experience: first 2 rounds were great. After the KB swings for the 3rd round all of a sudden I was so dizzy I had to stop and sit for 5 minutes else I would have been out like a light on the garage floor. Eventually got up and finished the 3rd round, but that was it. 14 mins. before I had to take my time-out; didn't catch the ending time as it really didn't matter at that point!

Warmup: row 500 m, 3 x10 pullups, pushups, dips & OHS

WOD: subbed 30 lb kb (biggest I have at the moment) and hanging knees-to-chest on the "Captain's Chair". Full sit-ups and back extensions on my GHD.

I think some of the faintness was due to insufficient food intake this afternoon; unexpected change of plans w/my younger kids and I got caught without a snack so went 6 hours from lunch to workout w/nothing eaten. Dumb.

25:47 as rx'd

36:20

20/m/168

as rx'd

19:22

only had time for 3 sets-subbed 70lb db for 2 pood: 17:00

25 reps 2 pood KB
25 Knees to elbows
25 Back Hypers
25 decline sit-ups
4 rounds 00:32:17.15
I know, i've only been doing crossfit for about two months m/194/5'10"

25 reps 2 pood KB
25 Knees to elbows
25 Back Hypers
25 decline sit-ups
4 rounds 00:32:17.15
I know, i've only been doing crossfit for about two months m/194/5'10"

34 yrs old

29/m/183

As Rx'd

46:32

Wow, that sucked all over.

5/23/08 - - 35:41 (1.5 pood, 4 rounds as otherwise rx'd)

M/36/140

@ Crossfit Snohomish, subbed 53# KBS, everything else as rx'd, 38:35. KBS slowed me down the most, grip & strength failure more than my wind.

holy cow. totally could NOT do that one as RX'd, and my time was STILL terrible (I don't know exactly because my timer got accidentally stopped for a little while).

Time = approximately 30 minutes

----------------------------------

KBs @ 12kg (trying to give my shoulder a break)

GHD Situps: 4 rounds with half-Swiss-ball on bench & feet hooked on the Smith machine; tried 1 round upside down on the back extension bench, but it hurt my lower back too much... i don't think that thing is meant for situps... The gym needs a good Roman chair.

Back Extensions: Apparently the only thing I'm good at. Did all sets unbroken.

Knees to Elbows: Got about 4 good ones on the first round, then pretty terrible form. On rounds 3-5, switched to the vertical knee raise machine and just tried to get my knees (which were at little wider than 90 degree angle) as high as possible (always above parallel).

Overall... brutal. My head felt like it was going to explode, and I'm pretty sure I looked like some sort of rabid wild animal afterwards. I'm with whoever said they can't believe there's actually another workout tomorrow.

Steve
M/46/171
3 Rounds

40lb db 25
25 ghd sit ups
25 Back extensions
20 kte (these wiped me out)

19 min 20 seconds

Wicked painful!

Had to get creative and rig some equipment in the gym to do GHD. Did KB swings with 1 1/2 pood.

44:40

Much respect for those that completed this in under 30 min.

S/F
Katz

NATE!!
#323
Congratulations to you and your family.

subed 50lb db

38:31

39/m/175

as rx'd

35:03

best core w/o ever!! This should be added to regular rotation.

42/F/115#

Five rounds for time of:
2 pood Kettlebell swings, 25 reps - sub'd 45LB bell
25 GHD Sit-ups - used the ball and anchored feet as suggested here
25 Back Extensions
25 Knees to Elbows - broken sets, hard to maintain grip and get my knees up there

30:12

29/F/110
38:00
16kg Kb, 5 rounds with 20 knees to elbows on last 2 rounds

Husband Ben 28/M/165:
35:20
sub'd mule kicks for kb swings

wod
34:27

Feeling wasted... Took out the kettlebell swings (just didn't want to do them with a db - at least, that's what i tell myself)

Did 5 sets of 25 back extensions, 25 Glute Ham situps (kindof - 45 degree machine), 15 knees to elbows.

Still a decent workout. Trying to not beat myself up about needing some easier days.

34/m/220 I did not like this one, I could not wait until it was over 47:50 RX

5x for time:

25 kb swings 63lb KB
50x abmat situps
25x good mornings with kb on back
25 knees to elbows on rings

35:16

Used 2 pood KB for first 2 rds +15, then 1.5 pood for last 2 rounds +10.
all said and done - 22.39

Jodi (F/29/110)
Mobility Drills
CFWUx2

Squats
45x3
95x1
135x1
160x1
175x2 (PR)

Chinups
BW+15x1
BW+25x1
BW+35x1
BW+45x1
BW+55x1 (PR)

CFWU x 4

WOD as RX'd
used 75 lb dumbell instead of kettlebell
30:45

23:22
regular situps
all else as Rx'd

BROKE EVERYTHING DOWN TO 10 AFTER 1ST ROUND

25 MIN

My wife did her second CrossFit workout using this yesterday. Some changes
- Used a 35# dumbbell for the kettlebell swings and only did 12 reps. This was a firt time doing swings for her.
- No GHD so she mimicked the movement by laying on a stability ball and anchored her feet from the backside of a sit up ramp, 25 reps per round
- Back extensions, this was the hardest for her, on a 45-deg incline instead of horizontal, 25 reps per round
- Knee Ups instead of knees to elbows, 12 reps per round
Time 28:06

only had a 17k dumbbell so used that for the swings. Other than that as rx'd.

30:24mins

-by far the most intense WOD I've done. strained my TFL on my left leg. hobbled home.

49m26s

m/26/165/5'11

rx 33:33

Subbed as follows:
5 rounds
30# db swings x 25
situps on hyperextension to parallel x 25
hyperextensions x 25
knee-ups x 25

34:19

About five minutes after collapsing on the floor, a lady walked up to me and asked, "Are you dead?" My only response, "Yes."
- Chad

55# DB swings...3 rds...26:54

Resting this cycle

Only did four rounds, and only 20 knees to elbows per round, otherwise as RX'd:

39:20

Got a terrible headache midway through.

Heavy stretching, squats and dips for warm up.
5 rounds
30 lbs db swings 25
25 GHD sit ups
25 Back extentions
25 knees to elbows
total time 32:33
ANOTHER PR!!! FIRST TIME doing KNees to elbows! Was only able to do knees to chest before! Stuck it out all five reps! Was shocked by my time too!
WAAHOOOO!!!

SUB db swing 45/40/35/30/25
SUB decl su
SUB incl be
ku 3 sets, SUB kr 2 sets

57:30

M/38/150

Only did 2 rounds plus dumbbell swings.

Mod's as follows:

KB swings - 24 kilos
GHD situps - reg situps instead
Back extensions - supermen instead
KEs - 10 1st set then reverse crunches, 12 2nd set then RCs

30:45

M/35/183

32:20

70# DB swings x 25 x 5
GHD SU x 25 x 1, incline SU x 25 x 2, anchored SU on floor x 25 x 2
Back Ext x 25 x 5
KTE x 25 x 1, hanging knee raises x 25 x 4

Hadn't realized that my core was this weak, but this shined a big bright shiny light on my crappy ass abs. First time in quite a while that I couldn't do the WOD as RX'd. Thank you for making me aware of a glaring weakness.

Had to stop after 3rd round due to splitting dehydration headache...still behind on fluids from yesterday.

sub 2 pood KB w/ 50# dumbell
all else as fragged

43 m 6' 208#

as rx'd(70# dumbell)
33:50 last round of k2e and kb killed my time, but did under 35 which was my goal.

28.17 with 27# db for kettle beel swings and roman chair for knee to elbows

done on saturday 24/5
3 rnd as rx# in 21:35 min
extra: MA self defence training
Have fun, Johan

dang this one killed!!! def wanted to vomit a little abotu 10 min into it had trouble with the final K2E's!! and the swings (supplemented 30lb DB for KB) were tougher than i had imageined!!
as rx'd
time was 30:11

31:37 (abmat sit-ups, 72# DB)

M/5'10"/ 175

too embarassed to post the time. but completed as Rx'd except for replaced kettle with 65 lbs dumbells

.....70 minute ish

45/f/146/5'6" For some reason, three rounds seemed like enough. 37 minutes just for that.

With a dowel, 10 reps each:
Squat, Press, DL
Front Squat, Push Press, SDLHP
OHS, Push Jerk, Med Ball Clean

WOD 080523 (scaled)
5 rounds for time:
15 KB Swing 45#
15 Situp
15 Supine Back Bridge
15 Leg lifts
17:07

32/M/177/6'00"

05/23/08

This WOD was rough.

I did it as rx'd:

56:17*

* I think I did 6 rounds. At around #4, I got confused. You know, that sort of confused you get during a brutal WOD that you're not scoring with pen and paper...

Oh well.

Dan D.
www.CrossFitStickers.com

as rx'd

30:28

k2e were the killer

Scaled to 35# KBS, learned to kip the KTEs
33:54

Had a few subs:
only had a 1.5 pood KB
configured a swiss ball and dumbells for GHD sit ups
supermans for the BE

completed in 30:59
Can't wait 'til tomorrow!

I'd like to point out that 4 people below me haven't realized yet that it's a kettlebell, not a kettleball.

Skipped this one, Have no access to GHD or 2 pood.
By my estimations it will cost somewhere around 200 bucks to get a 2 pood kb to my doorstep, anyone got a good source for cheaper kettlbells?
Guess I have to bite the bullet soon and just pick one up...

52:40

Did workout on 5-24-08, at work the day before.
Tapered it back for the first time doing it, 15 of each with a 56pd kbs, 15 ghd situps, extentions and knees to elbows. Then on the last two sets only 10 reps for everything other than the kbs.
My time was 26:26 and my low back is smoked. Howell time was 28:57 and dropped reps earlier in the sets.

M/34/6'3"/225-Anderson
M/34 6'2'/ 235-Howell

As Rx'd
26:59

subbed 45lb DB swing
all else as rx'd

31:12

I'm smoked

48/m/140
did this 30 min. after CFE workout. bad choice.
as RX with 70# dumbell
felt like giving up in 3rd set
round
1--6:59
2--9:30
3--10:37
4--13:45--walked across gym to get water
5--11:33
52:26

25:51, KBS @ 55lbs, subbed hanging knee raises for most KTEs due to Achilles Shoulder.

50 min

42yom / 148 mae up on 5/24/08

40:50 as rx'd

This one is going to leave a mark. All sets broken except BE's all straight through and first set of swings. Grip is fried

subbed 70# db

wu: 3 min jump rope

hands really got lit up on this, esp after DLs yesterday. and there's 150 pullups tomorrow!
30 mins

3 CFWU 12
subbed 45# db
36:06

33yom/167/6'0"

Subbed good mornings 30# for back ext. All else as rxed.

~60 mins. Ouch.

31yof/126/5'6"

51:40

I could have pushed faster but who's bright idea was it to include 125 GHD situps and 125 K2Es in the same WOD?

Rx'd: 36:41mins.

N: 35:05, 55#DB swings, the rest as Rx'd
J: 30:58 w/ 65# DB (most we have)

As RX'd with 25 pushups thrown in every round for an extra treat.

25 Swings
25 Pushups
25 GHD S/U
25 Back Ext.
25 KTE

Time: 34'22"

As usual, the KTE's were my undoing, especially after the situps. Good workout!

20080524 1730
CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080523: 5 rds for time of 25 CFKB Swing (32kg), 25 GHDSU, 25 BE, 25 Knee-to-Elbows; as rx'd in 38:43 = 6:59 + 8:23 + 8:19 + 7:49 + 7:12

70 lb db swing
3 rounds in 42:33

34 M 195

As Rx'ed

29:20

52:07~
75lb DB

f/25/106

42:10

1 pood KB, otherwise rx'd.... KTE took forever, plus combo of swings, back extension and GHD situps made for a very tight back!!

this was tough, wanted to quit after three rounds

doubled this up with yesterday's WOD . . . oops

cfwux3

yesterday's WOD

3 rounds, subbed 40 lb dumbbell for KB

then I quit, like a big wussy quitter.

35:30. ouch.

as rx'd

32:32

GHD's were the slowest by far. Really need to do so many more of them to improve my times. Happy with my BE. Especially with the last set of 25 straight through. We have progress

25 50 lb dumbell swing
25 sit ups
25 good mornigs with 45 bar
25 hanging knee raise, could only get 10 full knee to elbow on first set, then rest 5, then finished set with knee raise

30:45 after a night of guiness

46/177/M
R'd 32:20

38m 185
subbed:
1.5pood kb (all i have) but did 30 reps
weird pilates situps somebody mentiond (no ghd)
good mornings
25:00
rough

44/m/159#

Sub'd 65# DB for swings, otherwise as Rx'd
Unanchored situps

I can't believe all the sub-30 minute times on this one. I finished in 42:15 and thought i did a respectable job. The last 2 sets of K2E were all 4 and 5 reps.

As Rx'd:

23:07

Only had to break up K2E's thanks to grip

With Max Dead's, 125 K2E's then 150 PU's back-to-back-to-back it's obvious grip is the focal point. Okay with me as I obviously need it :)

done yesterday 5/23/08

26/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

cfwu x 2

WOD:
5 rounds for time of:
25 x db swings w/ 55# db (swing to full overhead)
25 x ghd sit-ups
25 x back extensions
25 x k2e (no kip)

time = 31:25

death to the 55# db swing. and death to knees-to-elbows. my back and abs are sore in a way i haven't felt for ages.

39/f/120

first round 40# dbs
all other 35#

37:12

three rounds

28.45

35 minutes,
used a 35lb dumbbell instead of kettle ball
only managed sets of 12 knees to elbows

New to crossfit, did WOD minus kettlebells due to lack of kettlebells(I realized later I could have used a dumbbell).

Sets of 15 instead of 25- 15 minutes.

Added a 1/2 mile warmup and cooldown.

Two days later, my abs are killing me :-)

37/m/175/6'2

as rx'd: 36.56

subbed dumbbell for kettlebell. After a 24km mountainbike ride I couldn't believe how gassed I was after this workout!

Also, can't believe my time. SOOOOOO slow.

non-rx'd
1 pood kettlebell
42:49 - slow city.
However, i tried with all my might to do full ROM, dead hang Knee-to-Elbows.

Here I am a day later, and I no longer have a stomach. It has been replaced by a throbbing sheet of pain. An immovable board full of stinging.

thanks coach!

22:30

49:13

Wow, one of the slowest times posted.
subbed 1.5 pood for 2 pood KB swings
subbed anchored military style situps for GHD situps
subbed 45 degree hypers for GHD hypers
all K2E's were singles with floor touches in between
Tasted vomit after second round, wanted to quit after K2E's on the 4th, may have layed down and passed out for a few minutes after KB swings on the 5th round.
I got'er done, though.

After a month of (very) reduced workouts due to required work around the house and injury recovery I finally started back up yesterday. I scaled though...

Pack:
Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

29:15... ouch.

25:10 as Rx'd.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps (70#DB)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

BW: 176

Could only finish 3 rounds. Had limited time before golf tournament.

Time: 28:57. First round of swings broken 15-10, then broken in 3. K2Es very broken and biggest time sink.

Charity-
sub'd 53# KBS
kipping knees to elbows
27:10

accidentally sub'd 55# dbs (forgot 2 pood was 70)
sub'd knee raises from dip "up" psn for KTE (KTE tear my shoulders up)

26:33

Age 52/BW 250# subbed 45# plate swings for KB swings, everything else as Rx'd 34:49.

42:21 as rx'd except for subbing a 50 lb db instead of the kettlebells because my gym doesn't have anything heavier unfortunately. Still trying to get the GDH sit-ups perfected. Good workout though!

25M/6'6"/245

Did GHSUs on a decline bench and back extentions on a 45 degree extention machine (the kind that aren't parallel to the floor).

18:54

29/m/170

i did the first dbsw, at 75 lbs then then alternated 80's and 70's because the DB was bent,.

So everything as rx'd but the DB swings were 75-70-80-70-80

total s rx'd 39;40

BTW quick question for the knowledgeable.

Back extensions on GHSU machine Body at parallel with floor vs. back extensions on other apparatus legs at about 45 deg.

is there a difference in difficulty

26/m/155

25 mins

I thought I did this at a pretty good speed. It was hard to get those knees to elbows at a fast rate, I could have done a much better time if I figured out a rhythm to it

39:50

subbed 50# db

M/32/215
Still sick..
sub 75 lbs DB

37:07

Lack of endurance in the errectors and abdominals a big factor.

Did this one on Saturday 24th May, 2008.

Did not know what a pood was, so I used a 22.5kg Dumbbell. Witht he GHD Sit-up things, I watched a video, but I did not have that equipment, so I did that on a back-extenstion machine.

I can get my knees to my elbows, but that was insane!

5 sets in 40:49.

Nait

Not rx'd dumbell swing at only 25.5kg approx (ie 1.5 pood)
Normal sit ups
Bk ext on low bed (not full ROM)
K to E - on low pull up bar - making them kinda part easier and part harder

Approx 36 mins, spent time faffing with dumbell plates that kept coming loose.

Gotta order kettlebells (1/1.5/2 pood)

Evgenia: 4x 15 sub'd dumbell swing at 9.5kg for kb

Approx 36mins
Not Rx'd - 25.5kg dumbell swing (approx 1.5 pood)
Plates kept loosening during swing
Normal sit ups
Bk Ext off low bed (ie not full ROM)
K to E on very low pull bar - had to hold body up in partial pull up (harder) but easier to get knees to elbows therefore

Note to self: Get KB's and pull up at correct height for next time

Evgenia: 4 rounds x15 as above but with 9.5kg db swing approx 15 mins

36 mins 25.5kg db swing normal sit up bk ext off low bed not full rom k to e on low pu bar easier on rom for core but harder on fore arms as had to hang half way on arms not full extension

E did 15 mins on 4 rounds of 15 with 9.5kg db swing

Didn't have access to Kettleballs, used dumbbell instead.

two rounds with 35lbs, three rounds with 40lbs,
everything else as Rx'd.

Total time 33:00 (this is a close estimate, i was so smoked i forgot to shut off my watch)

three rounds, 1 pood

didn't want to rip my palms this close to the albany games, so i cut it off at 3.

12:51

did this yesterday with abunch a subs, still having to scale, but i hope i am getting closer to bieng able to rx everything.

4 rounds of:
50lb dumbbell swings x25 (didnt want to sub this, but it was the heaviest wieght i had)
25 sit-ups on a ball going past parellel feet anchored in.
25 good mornings
20 knees to elbows (or as close as i could get, killer)

So like i said tons of subs, but i was dead after the workout. i am a little behin trying to catch up.

KWOOD

didnt post time 22:32

16:58

4 rounds of 25 each:
1.5 kb swing
sit ups
supermans
lying knees to elbows

cfwux3
burgx2

5 rounds of 25 (only did 3)
kb swings 2pood (scaled 1.5)
GHD situps (scaled 20)
Back ext.
K2E's 20-15-15

approx. 24 min
what a ball buster

49:13

subbed 1.5 pood KB swings for 2 pood KB swings
subbed anchored military style situps for GHD
subbed 45 degree hypers for back ext
all K2E's were single with floor touches in between
This was a rough one, but I finished

33/M/185

2 pood swings
Subbed ab mat situps with heels together
good mornings #45
K2E

Bad headcold, congested, had trouble getting air

39:56

44:16 w/ 1.5 pood kb sub, kegger's lat pull down & big green ball ghdsu sub. k2e were worst.

only did 3 rounds before the lower right part of my back seized up on me.

3 rounds in 14:50ish

had to quit halfway through the knee to elbows on the 3rd round

as rx'd w/ 60# db for kb swings
30:30

F 13 67" 139

Five rounds for time of:
2 pood Kettlebell swings, 25 reps SUB 25 Push-ups
25 GHD Sit-ups SUB 25 Sit-ups
25 Back Extensions SUB 25 Supermans
25 Knees to Elbows SUB 25 Squats

18:00

3 rounds 23.28

subbed a 24kg DB

felt sick after 3 rounds

46m 200#
47:08 and I skipped the last set of knees to elbows. I need to get through the rest of the day and they were killing me today.

37/m/5'8"/145

those70# DB swings were F***King tough.
THERE WAS NO WAY I WAS QUITTING I FINISHED THAT B1TCH.

RX'd (70# DB siwngs)
49:53

Great technique video! I've been working it the last 3 days, and found it makes a huge difference. My squat has been lagging, I think this will help!

4 rounds:
60-lb DB swing
Sit-ups using ball and anchored feet
120-lb. machine full back extensions
10 knees-to-elbows each round
29:50
Wow

m/24/6'3"/206

as rxd
27:48

this one would have been better if i hadnt destroyed my abs 2 day previous

CFWUx1
44:18
Glad I went light on the warm-up!

24:40 as rx'd, wanted sub-25 and go that so very happy with results. Quite the deadly combo of exercises, by the second round every exercise make the next one harder. All BE's straight through, rounds 1,2,5 of swings straight through and just round 1 of GHD. K2E started alright but got bad quickly, sets of 3 seem to work best for me. Very sweaty workout!

35:10 to get 2 3/4 rounds, and then my lunch hour was done. I need to work K2Es into my warm up, it took as long to get those 50 as it did the rest of the movements.

35:39

Swinging a 75 pound dumbbell. I learned after the fact that even though the workout says back extensions I should be doing hip extensions. Working at high speed with the trunk in flexion is contraindicated. I need to control the duration of my resting better.

As rxd. Love to say that...

Used 60# db instead of KB (No KB at the gym)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, 1 pood KBS, unanchored Situps
26:47

Nic- 28/175, WOD as rx'd
35:39
HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

subbed russian situps for GHD & supermans for back ext.

24:18

4 rds 31:27 after shoulder press WOD
Had to get to a lunch date
On a weekday day off at MacDill

M26/6'3"/180

NNNNNNNNNNNNNNNNNNNNNNNN

AS RXD

43:40

KNEES TO ELBOWS WERE ROUGH AND TOOK BREAKS WAITING FOR EQUIPMENT

NNNNNNNNNNNNNNNNNNNNNNNN

3 rounds
44# KB
Ab mat sit-ups with feet anchored to dumbells
Good mornings with 35# bar

19:54

3 rounds
44# KB
Ab mat sit-ups with feet anchored to dumbells
Good mornings with 35# bar

19:54

5 Rounds

35LB KB - 15 reps
15 - GHD
15 - Extensions
15 - Knees to elbows

34:34

Age 36
BW 182

CFWU 2x15

The first round came in at around 5 mintues. I thought "Yes! I'm gonna frickin' KILL this one!"

Then came rounds 2 through 5.

42:24 and I'm glad I finished it at all.

Used 45# KB
Reps per round: 25-20-20-20-20
Strugled with K2E on rounds 3, 4 & 5
35 mins

31/m/6-2/217

Used 45# KB
Struggled on K2#
Did 20 reps per round instead of 25.
35 mins

25:34 as Rx'd

33:30
24 kg dumbell swings
Anchored regular situps
20 kg good mornings
Knees to elbows
5 rds 25 each

I'm still a few days behind but catchin up.

M/39/5'8"/70kgs

25 55lb dbl swings due to no kbs in gym (Is this easier with a kbl?)
25 sit-ups off the end of a bench
25 back ext off the end of a bench
25 knees to elbows (went better than expected)

5 rds in 31.58

I thought the time wasn't great, but after reading some of the comments it seems about average. Got my Army PFT tomorrow - 2 min of max press-ups, 2 mins of max sit-ups, then 1.5 miles run in under 11.30. I'm looking forward to seeing if I can toast it now that I have Crossfit in my locker.

34/M/160

as rx'd except GHD to parallel

42:54

41:23

Used 50lb db

Jennie: 26 F 160 5'9"
Time= 37 min

this absolutely owned me -- a long weekend (Ring Dance) was a bad combo.

completed 3 rounds in about 20 minutes..miserable hahaha

subbed:
1 &1/2 pood KBS
ab mat sit ups
ab mat back ext.
K2E as rx'd

38.19

30/m/200

4 rounds 39:15

I bitched out on the last round. I wish I hadn't.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

roughly 50 minutes....wow

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

1.5 pood KB. Otherwise as Rx'd:

38:55

KB swings were the worst part for me - just wore me out!

Partied a little to much the night before.

Did three round in about 17 min, form what I remember.

1.5 pood kb. otherwise as
rx'd
33:21
rounds 3,4,5 on kb swings: bad form!!!

subbed 1-1/2 pood KB swings & roman chair situps

35:17

breaked too much on the knees to elbows..

-sub'd 70-lb db swings
-GHD sit-ups are a joke without that machine in the CF video - no "creative" way to do this with a ball
-did hanging knee raises, not knees all the way to elbows - b/c so tall, feet touch ground between every rep
time=33:02
-my hands are torn apart after this; hard to do for time with gym crowd; overall hated this workout - highly lame

************************
Sub'd 70lb db for 2pd

46:25

M/24/6'1"/195
Subbed 70lb db for 2pd
Subbed ball for GHD
4 rds. 20 reps each exercise
22:00
I feel kind of lame for cutting it short

J -
1 round as rxd sub'd 20# dumbell for kettlebell
20 knees to elbows

k -
1 round as rxd sub'd 8# dumbell for kettleball
15 knees up- not to elbows

m/34/5'9/175

CFWU - 3. PU drill, then 5 reps 1st set, 7 PU 2nd set. 4 HSPU 3rd set.

45:03

Used 70lb dumbbell. Used belt & bench for GHD sit-ups.

Good workout. Hope to improve on time.

m/33/220/6"0

almost as Rx'ed, except that for GHDSUs, i sat with legs extended straight out in front of me, and did them the best I could that way.

34:14

great workout.

40 reps 1.5pood
25 sit ups
30 alternating side supermans
50 leg lift knees to shoulders on the ground

24:41

WU
Scaled. Used 1.5 pood KB (Heaviest available and couldn't grip the 70# dumbbell well enough to use / Abmat situps - no GHSU available)
37:04
M/47/198#/72"

skipped this one.

29:47

First time around 12 knee to elbow
Rest modified knee to elbow

First time 50 Pound swing, dropped to 35 pound

GOAL as RX'd (50LB swing) 23:00

as rx'd did not push it trying to get back into the swing of things: 38:43

Meyer- 49:22
Edler- 48:28
Godfrey- 33:56 52.9lb kb
Plunkett 54:30- 44lb kb

************************************ 05/29

Sub'd70 lb db for KB

46:20

888888888888888888888

AFTER LONG DAY OF YARD WORK MAD UP MY OWN WOD

10 1 POOD KB SWINGS
10 CLEAN AND PRESS
10 SNATCHES
5 PULL UPS

5 ROUNDS FOR TIME

8 MINUTES

8888888888888888888888888

This workout kicked my ass.
I only did two rounds of:

25x 45lb dumbbell swings
20x GHD sit-ups
20x back extensions
20x knees to elbows

I felt pukie around the corner.

M 36/64/158 Completed on 2JUN2008
CFWU (omiting the sit-up and back ext) 3X15
5 rounds of:
25 55lb dumbell swing
25 GHD Sit-ups
25 GHD Back ext.
25 K2E
42:06

M/27/155

50# dumbell swings

32:56

4 rounds of
55lb dumbell swing
25 ghd
25 BE
25 K to E

24:38 4:52/6:01/6:40/7:05

Lost most time on Knees to elbows. only did four rounds due to time, but my guess would have been around an 8 min last round.

23/m/194lb
subbed 1.5pood DB
reduced all reps to 15 except in 1st round
=20:03

Greg's warm up

did 4 rounds..my back killed me. it felt like somebody stabbed a couple of knives in it..

I am very shamed..:(

24/m/153/5'8"

scaled quite a bit...

4 rounds for time:
35# KB swings
25 GHD
25 Back extentions
25 knees 2 elbows

On the 4th round I did 35 reps each.
Time: 30:23

With 40# dumbbell swing

29:29

33/M/175

28:34 as Rx'd

Only had time to do 3 rounds.
Time was 17:10

Did 3 rounds...just building up strength...

10, 10, 25, 5
15 (50 lbs), 10, 15, 5
15 (50 lbs), 10, 15, 5

14:47

43/m/166

As Rxxxxxxxxxxxxxxxxxxx

34:16

Tired tonight, those knees to elbows are tough

1st ever KB's and GHSU's

used 70 lb dumbbell for KB

47:30 - completely spent at end, could only do knees to elbows in groups of 3 at the end

GHSU improvised on squat rack and bench - very hard and painful

22/m/183
used a 28kg kb & subbed straight leg dl w/ the kb instead of back extensions, also had to do leg lifts in place of KTE.

24.57--still was smoked afterwards.

Age 36
BW 150

as rx'd:

36:03

cfwu x 1
wod as rx'd
2 pood kb swings broken 10/10/5
ghd's and be's on swiss ball w feet anchored
kte's broken 10/8/7
42:55

cfwu x 1
wod as rx'd
runs outside
pullups broken into multiple sets
23:57

54:56 as rx'd with 30 lbs dumbell for swings

26/m/5'9"/165lbs
subbed 2 pood with 1.5 pood KB
51:05

30mins
3 rounds minus 15 knees to elbows

3 rounds - recovering from sartorius strain

16.52

Thanks the author!

did this on a SCHEDULED rest day on 1/3/09:

44m44s (PR)

compared to: 49m26s the last time I did this

GOOD TIMES AS RX'D

M/34/5'9"/170
23:14
as rx'd
Feb 09

23/158/5'8"

Subbed a 50 lb kettlebell and did situps on a decline bench, still a killer workout
49:23

25/m/209
as rx'd

39:33

24/m/225

subbed 45# kb w/40reps for 2pd 25
subbed swissball w/ anchored feet situp 25reps
subbed good morning w/ 45# 25reps
subbed knee raises for knee to elbows 25reps

16:03, not if it was 5 rounds, maybe I missed one

25/m/170lbs

As Rx'd:
26:48

Three rounds for time of:
35 pound dumbbell swings, 15 reps
15 Sit-ups
15 Back Extensions
15 Knees to Elbows

Time 14:40

Wow this one hurt.....

37:20

5'8 190 36