Sweet new WOD! Thanks! Great job everyone that payed tribute to our fallen soldiers by doing "Jason" or any other Hero WOD.

Wow! Can't wait for this one!

~A

that looks like loads of fun! any suggestions for row replacements?

Sumo deadlifts High puls with 45#s in place of Rows
10 reps = 100ms

He ain't never done this before (name the movie that line came from for extra points).

How do you approach the run for this workout? It seems pretty crazy to run the mile at 100%.

any good replacement for doubleunders? xfit in pda rocks

m/53/180
should be fun

comment 5 andy p

Jerry Lundegard, Fargo!

Criper Kate, there have been some fascinating WODs lately. Too bad I can never do 'em!

What the heck are medicine ball cleans?

#6

I start every wod like its only 1 round or a sprint.

It might stuff up your times but if your looking for a better workout pacing yourself may not be the best way to go.

Thats just my opinion.

I assume the dumbbell thrusters are 30# per dumbbell, and not 30# total?

cool wod. good with everything but the pull ups right now. my hands have never been so torn up. will have to get creative with the tape.

andy p

is he gonna knock a hundred dollars off that true coat? (too easy)

looks pretty intense. I'm a trainer in socal, and made-up a workout like this for some clients last week. Tomorrows goin to hurt.

Probably not the right place to ask, and I will check the FAQ's and the message boards, we don't have a 28# medicine ball, what is the substitution for those cleans?

Love the postworkout handwriting...brings back memories.

OK, we'll stop, get pancakes and then we'll get laid, alright?

AKE:
Be careful with that train of thought. Take 30 MU's for time for example. If you go crazy out the gate you may gas at ten MU's and then take forever to knock out the next twenty but, if you pace one every fifteen seconds you can complete all thirty in a respectable time. All the WOD's follow similar logic, whether it is running or whatever. The idea is an increased work capacity over broad time and model domains right? If I can run 4 x 400's at 1:15 each then that's a 5 minute mile. If I run 1:00, 1:15, 1:30, 1:45, then I'm at 5:30. I may have had a 4 minute mile for the first lap but couldn't maintain the pace; therefore I did the same amount of work in a greater time. We're looking for same amount of work in less time which would in turn increase your power output and you would get more from the WOD. Does that make sense?

OK, we'll stop, get pancakes and then we'll get laid, alright?

this is a "thank you" to "Don" for the tip on the other day's posting on subbing KBs with Dbs...never thought of holding on to the plates for some reason...thanks!:)

I'm excited! new one to me! i like this spontaneous workout approach!

Wow, looks absolutely, sublimely painful.

Nice to see you kicking out the reps Brian!

Paul

#4
I believe the sub is just a 45 lb bar... Otherwise we'd be looking at 95 lb. SDHP, which are a gateway to hell if you ask me.

So everyone at CrossFit Norcal already got a taste of this one thanks to Robb and Nicki, and yeah it was a great time! I even got lucky and did it twice!
F/21/5'1"/120
Run took around 9 mins, we did 1.4 miles
38 pull-ups
19 cal on rower
11 thrusters w/ 30lb dumbbells
20 med ball cleans w/ 20lb medball
50 double unders

So everyone at CrossFit Norcal already got a taste of this one thanks to Robb and Nicki, and yeah it was a great time! I even got lucky and did it twice!
F/21/5'1"/120
Run took around 9 mins, we did 1.4 miles
38 pull-ups
19 cal on rower
11 thrusters w/ 30lb dumbbells
20 med ball cleans w/ 20lb medball
50 double unders

Been out for a few days doing my own thing. Besides training for a front lever and the ever elusive planche, i have been bring up my weaknesses. I am going to try to jump back on with this one and keep up with the WOD. I just got so far behind that i can't possibly make them up so i'm begenning here with a clean slate.

I would love to have an opportunity to be in the xfit games but i just don't have the money, and i'm in my clinicals for PT school and i still have 10 weeks left of working 40 hour weeks with no pay.

As for the new WODs, i love'em. When i want to quit b/c a WOD is too hard; that's when i feel like i did something when i'm done.

I'm on my PDA but that looks like Andy P?

Missed doing Jason today due to some wierd illness. Hopully I'll be feeling better tomorrow so I knock this 1 out.

Happy Memorial Day Brothers.. May we never forget the reason for the Holliday.

Yeah, that was a fun one! Although I seem to remember a 28# medicine ball...and some glorious hills on the run! Good times in the Man cave.

It's official...I'm the Man Cave's Bitch. What a fanny waxing! Thanks Coach and Lauren for the great time, thanks Andy for kicking our ass on the run, thanks to Brian for proving that and "alcho-paleo" diet is a viable nutritional approach and thanks to John for getting the gears going! Oh, yea, thanks to my wife for nearly doubling my score...

New WOD for me....Can't wait!!!!

Nolan:
i know what you mean by that, and as far as making a PB for time it is the way to go.
I'm just trying to avoid the feeling of completeing a wod and having something left in the tank.
And if i want to oneday speed thru an entire Fran no breaks it just seems like it has to start somewhere other then pacing it out.

Life looks good out in Prescott.

was that coach there in the lounge chair? awesome!

You couldn't pay me to touch a pull-up bar. My Hands are a wreck!

They were bad last week and they're even worse after Trevor. I don't think they've ever been this bad.

I had a great workout at CF San Diego and loved working with my team. There are some seriously strong women at that gym. Very impressive. I'm looking forward to going back

I think our time was 26 something. I was messed up after :) Good times.

24/m/163

Yeah so the last time we had rowing in the WOD, i subbed 95# SDHP. I didnt know the sub was 45#! I did 225 reps with 95# then wondered why my time was so slow, ha!

If we are subbing 45# SDHP should we count reps for that since we can't really count calories?

Coach & Lauren - thanks for the great time in the Man Cave! Robb, Nicki, John & Brian - couldn't have done that workout without you guys! Oh, and by the way, I suffered from "ahbdo" for days after our workout the next morning.

Just curious... Any other MMA fighters out there??? Id like to ask some questions about how you integrate MMA training days with Crossfit workout days... Respond through email if youd like....tepunisher@yahoo.com

This looks incredibly hard.
Since I'm still in San Diego, I used the hotel gym which isn't half bad.
5 Rounds For time:

30lb dumbbell lunge (worked out to about 7 steps alternating hands each time.)

100 reps jump rope for time( I cant do double unders...-yet)

7:43.
This probably should have been a 10 rounder, but the cert, hotel food and "fran" and Fight gone bad on back to back days, and well, 5 rounds was sufficient. Train hard everyone!

Just a general question.

Who is closer to a 3 min Fran;

Crossfitter 1 - who does half of the total reps as fast as possible in 1min 30sec then due to the effort takes another 3 min to finish with a time of 4min 30sec, or

Crossfitter 2 - who completes the entire WOD at an even pace finishing with a time of 4 min.

The earlier comments got me thinking on this one and i think it could be argued both ways...maybe.
I think crossfitter 1 is closer to the 3 min mark.

Hey Coach and Lauren,

Thanks for the hospitality in showing us around AZ and thanks for a great case of Ab-Do for the next 2 days!

John Burch

So is the run all out?

Two questions if someone could respond via email that would be fantastic amazing:

1) Dumbbell cleans an OK sub for medball cleans? My gym only goes up to 10lbs and its the small balls

2) After the run, we have exactly ten minutes to finish the workout or do you just start the two minutes for each exercise when you're ready for it? (with the clock running for total time, of course)

Thanks

i made up Fran from at least a couple weeks back. It was my 2nd time as RX'D and I got 5:38 PR, 4 minutes faster than on 3/30/08 when I got a 9:38. Gotta love the progress...
And a quick question:
Since moving home I've been doing pull-ups on a thinner bar than I normally use. It seems that this is harder, and today i was shocked by how few pull-ups I could do in a row at the later stages of Fran. I did it AKE-style, full speed ahead as fast as I could go from the start. My faster time could be why the pull-ups were so hard, but i think it could be the thinner pull-up bar as well. Any insight on this would be appreciated.
Thanks

I have seen the "Man Cave" in a dream...

m/40/205
18:08

mile- 6:48
row- The display didn't work
thrusters (30dbs)- 23
cleans (10dbs)- 30
double-unders- 31
pull-ups (w/bench)- 28

Gleason

Very nice. Two can play at that game mister. Just total fu**in' silence. We'll see how YOU like it. Total silence.

Anyone know what sort of squat rack/pull-up bar they are using in the video?

Laura DeMarco: re yesterday's rowing MU conversation: I see what you mean, now that you described it. I've seen some folks doing this, but I'm not quite there, myself. Finally getting my ring pull ups, though!

This wod looks gnarly!

I want a shot or a steak or something. Not more f*ing pancakes!!

#44
This thinner bar puts you at a mechanical disadvantage - try wrapping your bar to build it up a bit - the tape that is used to wrap field hockey sticks would work really well

Nasty workout after a hour and a half of takedown drills =\

(almost) as RX'd 16:36 with a score of 147
used 20 lbs DBs for the thrusters.

does it matter much if my squat cage shakes when i do chin ups, cause it does and if i do chins/pullups like you guys itll shake a lot

I attended the CrossFit Running Certification this past weekend at Northshore CrossFit, Topsfield, MA and I have to say the coaching by Brian and Carl was TOP notch! I thought running was hopeless for me and in two days they were able to get a significant change in my mechanics and actually make it enjoyable for me. My wife, who is an experienced marathoner (3:32 marathon, 10 completed) also received great instruction and is excited to push through her recent plateau. I highly recommend this seminar to everyone!

this looks psychotic, I'm doing it tomorrow. YES!!!!!!!!!!!!!!

m/29/5'10"/150lbs

subbed tuck jumps for double unders, as I got told to go outside last time I tried skipping in my gym.

total reps + calories = 109.

Run took about 7 minutes.

row = 32 calories
2x30lbs dumbbell thrusters 11 (it's meant to be 2x30 and not 30 in total, right?)
20lbs medicineball cleans 19
subbed tuck jumps for double unders = 22
pullups = 25

Run - 7:23 (Cut me some slack! It's hilly and rocky here in Afghanistan.)

Subbed Stairclimber for Rower: 304 watt average
30lb Thrusters - 35
Subbed Med Ball with 45# Bar - 24
Double Unders - 25
Pull-Ups - 28 (Had to jump, though)

M/36/6'5"/213

Nice workout, absolutely great. Well, generally anything with running or some real cardio in it is cool, because thats what I'm good at : P

ran a bit over 2km, 8:00
33kcal on the row (2minute break after the run, had to walk back into the gym, and they don't like me running around inside)
12x thursters. First with 15kg dumbbells, then 12.5kg. Need to work on shoulders
23x cleans. Did normal cleans with barbell, 40kg. Figured that was the closest sup
30x tuck jumps.
16 pullups.
Total:8min run, 114reps (with calories). 2 min break before the row, then approx. 30sec beetwen each exercise. I'll guess at something around 25 minutes total, didn't remember to check total

This workout looks like so much fun...especially after this holiday weekend.

First time crossfit session for an Englishman.

I'm normally in the gym for an hour and a half, but was in and out within 20 mins today feeling more exhausted than usual.

I haven't really got fitter or stronger over the last few months. So I'm really looking forward to improvement with this method, and increasing my strength indurance which I realised was rubbish after today's session.

m/40/205

Run: 6:45
Row: computer didn't work so no calories
thursters (30lb)-23
cleans (10lb)- 30
Double-unders- 31
Pull-ups- 28

Anybody heard of Matt Furey - Combat Conditioning?

Worth going out to get the book when I have Crossfit for free?

Most of the last few workouts have all nearly been bodyweight exercises.

Just asking.

Stuart

m/23/~85kg/Sydney, Australia

BrandX scaled (puppies)and subbed SDHPs and weight plate cleans.

Ran 1 mile (7:00)
Then 1min rounds with the following results:
27x 20kg SDHPs
19x 7kg Dumbell Thrusters
8x 10kg Plate Cleans (no med ball)
?x Single unders
10x Pull ups

A good workout! Enjoyed getting through it without too much trouble (very rare).

Rope jump + GWUx1 +CFWUx1 (NO PU No dips) + BWUx1

WOD:

Total time: 17.40

SDHP: 51 reps
DB thrusters: 18 reps
MB Vlean: 25 reps
DU: 95 reps
PU: 38 reps

#49 - Leslie AP

Everything's a process; goals are accomplished one step at a time. Remember, everything is scale-able! Definitely try out the rowing muscle-ups, starting with feet on the ground (under the rings), and gradually progress to having your feet on a box higher than your hips (out in front of the rings). It will help you work on all aspects of the MU (pull/transition/dip) on a level that works for you. Good luck! :)

17:25

132 points/reps

Run 3 mile (elliptical): 6:03
Two minutes of each:
Row - 500m (cal?)
45 pound Barbell thrusters 50
20 pound Medicine ball cleans 45
Double-unders 55
Pull-ups 40

First WOD after abdominal surgery! (Feb 2)

10:30 mile run
26 SDHP's with 1 1/2 pood KB
10 Thrusters with 33# dbs
15 Med ball cleans
30 singles (15 count)
8 pull ups

74 Total

Livestrong!

27/6'6"/196

6:43 - mile on t-mill

Row - 42 calories
Thrusters - 23 reps
Cleans - 18 reps
Dbl Unders - 43 reps
Pull-ups - 28 reps
TOTAL = 154 reps

I was looking up bodyweight world records and stumbled onto this guy. Paddy Doyle. Check this guy out.
www.recordholders.org/en/records/Doyle.html

static stretch warm up (wanted to get this one over with)
New PR on mile run - 6:53! my running has improved.
subbed single unders for double unders then divided by 2
subbed bent over rows @ 75# for row machine
subbed 65# bar cleans for med ball cleans
16:59 total

75 rows x 75#
53 x 30# (60# total) DB thrusters
56 x 65# bar cleans
221 single unders (110 double)
36 pull ups
total - 330 points + 6:53 run

is there a name for this one? there should be... maybe 'but the kitchen sink'?

25/5'9"/136

7:18 mile on t-mill
181 total reps/calories

Row - 30 calories
Thruster - 25 reps (20 lb DBs)
Cleans - 21 reps
Dbl Unders - 70 reps
Pull-ups - 35 reps

Great WOD

Still got a lot of work to go.

Run 1 mile = 6:20

Row = 71 Calories
Thruster (13Kg Dumbells) = 30
Cleans (With 9Kg Power Bag) = 19
Dbl Unders (Can not skip) = 24
Pull Ups = 10 Body weight + 13 assisted with 55Ibs

26/5'9"/150

6:35 Mile outside
149 total reps/calories

Row- 30 calories
Thrusters- 13 reps
Cleans- 19 reps
Double Unders- 70
Pullups- 17

Mary Ann, nice work on pullups - my arms were toast after the DUs

Subbed 6' cycle for mile run.
Subbed 20 lb. SHDL for rows.
Subbed 45 lb. thruster.

6'
60, 30, 25, 25, 40

29/m/205/5'10"

Could have done better on cleans and double unders. I hammered the pull ups, which I am pretty happy with.

Mile: 9:01
Thrusters: 25
MB Cleans: 23
Pull Ups: 22
Double U's: 21
Row Cals: 34

Total: 125

I made the mistake of trusting my friend Mike, when I knew he was taking the wrong left on the run. Our "mile" ended up only being about 0.8, but we did it in 5:08.

Subbed SDLHP for Row

Mike--155 total reps
Drew--155 total reps

Not exactly sure of the splits, but I know he smoked me in the SDHLP and double unders by 15 each--I got him back in the pullups and medicine ball cleans though...

Age=28
BW=185

*1.6 Mile Run 13:30 mins
Row: 40 cals
45lbs DB Thrusters: 23
10 lbs MB Cleans: 35
Pull Ups: 40
Tuck Jumps: 60 reps

Total: 198

*I calculated the distance after I ran it...Duh! I know, pretty stupid of me.

37/M/198

1 Mile - 7:17
Row- 33 Cal.
DB Thrusters - 30
Cleans - 40
DU's - 25
Pullups -20

1 mile run at 7:44.
Row: 26 calories
2x20# DB thrusters: 15
2x20# DB cleans: 14
20" box jumps (no rope): 30
Pull ups: 25

Total: 110

Still running tentatively after my old hamstring injury flared up last month. Slippery hands limited the number of pull ups.

27/M/160

Mile Run (6:08)/221 Reps/Total time: 16:30

I rested 22 seconds between the mile run and the start of the 10 exercises.

Correction to #81. I rested 22 seconds between the mile run and the start of the 5 exercises.

18 min...121 total...time and total approximated

33/M/187

Run - 7:23
Row - 39
Thruster - 30
Cleans - 46
D. Unders- 32
Pull-ups - 35

Total - 17:23
Total Reps - 182

31/M/215

1 mile run 7:43
subbed 45# SDLHP for row x40
45# barbell thrusters x35
20# cleans x14
2 minutes of "single" unders
pullups x24 (4x6 reps)

m/29/195

Run - 7:29
Row (45 lb SDHP) - 60 reps
Thruster - 25
1 Pood KB swings - 50
Tuck jumps - 35
pullups - 22

M/40/5'11"/180

1 mile: 7:51
45# SDLHP: 50
30# DB thrusters: 20
20 # cleans (using 1 DB): 25
jump rope (single-unders): 205
pull-ups: 18

F/37/5'6"/140

1 mile: 8:28
35# SDLHP: 45
20# DB thrusters: 24
20# cleans (using a 20# DB): 23
jumprope (single-unders): 250
pull-ups: 17

No rest between run and other exercises. "Total reps" number isn't as meaningful when not as rx'd. Maybe should've subbed tuck jumps or box jumps for double-unders, but wanted to do some rope jumping. Great work out--nice change from the seemingly endless pull-ups.

M/1.72m/60.5kg

Mile 6:44
Row 38kCal
2x30 Thrusters 18
10kg med ball clean 27
Double unders 60
Pull-up 21

total 16:44

Limited equipment at our patrol base in Yusifiyah Iraq AGAIN forced us to improvise-

run 1 mile: 6:00
2 min. Burpees: 35 reps
2 min 30# squat thrusts: 31 reps
2 min 200# pull-downs: did not count reps
2 min 18inch box jumps: 50 reps
2 minutes 45# barbell clean: 38 reps

Total time: 20min 43 secs (my time)

I know this is more than a slight deviation to the rx'd workout, however we have to sub and improvise with almost every WOD so far and it works for us. After 11 years in the Army Infantry, I am finally getting my butt handed to me during a workout! This stuff is great. Now if we just had some rings... - Choppin' Five-Seven

"Hearts and Minds make great targets"

Cool video, but dang it got really annoying really quick in "fast forward" mode. Note to self: when making video, use fast forward sparingly for 3-5 seconds at a time.

35/M/200

1 mile run 11:00
subbed 45# SDLHP for row x32
thrusters x22
20# cleans x22
2 Doubleunders Lots of misses(I was so frustrated with these...need to practice more)
pullups x10
Total 21 minutes 88 points

JFG

Got back in the crease at hockey practice for the first time in a long while, then followed it up with wings and beer post practice. Im a wreck from stomach to legs. 3...2...1 GO!...ugh

m/47/6'/185

mile- 8:45
row- 23 Cal
thrusters (30dbs)- 54
cleans (45#Bar)- 41
double-unders- 23 (Short Rope)
pull-ups- 30

27/6'8"/210

Mile 7:13
Row 51
Thrusters 33
20# DB Clean 22
DU 61
PU 23

Total 190 - 18:23

M/39/185

Fantastic workout. As rx'd, but for a 15 lb medicine ball, which was the heaviest in the gym.

Mile 7:30
Row: 39
Thrusters: 30
Cleans: 20
DUs: 55
PUs: 30
Total: 174

More better faster

42/227/male

1 mile: 6:30min.
Row: 463 meters.Calorie counter wasn'tworking.
Thrusters 34lbs each dumbell :27 reps.
Cleans(Barbell 60lbs.)21 reps.
Normal single-under jumprope: 134
Total time of: 20 min.

35/m/70/175
Ran Bolder Boulder yesterday 10k 51:49
WOD: Mile 7:51, 20 thrusters, 36 calories rowed, 17 medball cleans, 21 pullups, 76 tuck jumps time 12:24, total time 22:15 total reps 170

1 mile: 6:44
Row (40lb SDHP instead): 55 reps
30lb DB Thrusters : 25 reps
20lb Med Ball Clean (DB instead) : 40 reps
Double Unders (8" Box Jumps) : 70 reps
Pullups : 24

Total: 214

m/36/181

1 mile = 9:04 yuck.
30x 45# SDHP
19x 25# thrusters (no DB's so I used 25# plates)
15x 12# medicine ball cleans (only medicine ball we have)
16x DU (The most DU's I linked was 3. Did many singles.)
24x pull-up. Had to constantly re-chalk. Very sweaty hands.

Total time 21:35. (changed shoes between run and rest of workout.)

No warm up=bad idea.
1 mi-7:26
Row for 23 cal
30# DB thrusters-20
20# medball cleans-21
Double Unders-10 (tons of misses)
PU's 30
Total reps of 104

Soreness

If I do a week of Crossfit using the 3 on 1 off technique I become so sore that:

-My performance decreases drastically
-I have problems sleeping at night due to pain
-I have to get up and move around constantly during the day as muscles start to get to tight to tolerate. (Desk job)

If I increase the rest my performance goes back up and soreness is diminished. If I do not then I am in pain somewhere in my body at all times on any given day.

My question: Is this normal? It has been a year and a half and performance is increasing dramatically but the pain from soreness is still a constant.

Some stats below:

Male, 31 years old, 195lbs, 6'2"

Crossfitting for a year and a half.

A general idea of fitness level: 23 min 5K, 305lbs 1 rep max deadlift, 15 straight pull ups.

forgot to type in pullups: 30 reps

M/20/6'1"/195

1 mile run: 6:31
Two minutes of each:
Row: 32 calories
65 pound barbell thrusters: 28
10 pound medicine ball squats: 45
Side straddle hop: 110
Pull Ups: 27

wu: 10 ghd situps 10 be's joint mobility (not enough)

row: 37
thr: 16
cln: 19
du's: 49
pu's: 30

total time: 16:24

30/M/190

not as rx'd - did SDHP's with a curl bar, used 20's for thrusters and cleaned a 45# bar and can't do double unders right now so just did regular rope jumps.

1 Mile run: 7:55
SDHP's: 60
Thrusters: 31
Cleans: 21
Rope Jumps: 120
PU's: 16

slowwww run, not sure why

Run: 7:26
Row: 36 kcal
Thrusters: 16 (35# dumbbells... this hurt)
Ball Cleans: 15 (20#)
Jump rope: 86 single-under (need to work on DU)
Pullups: 31

32/m/190/6'

1 mi: 6:13 on t-mill
row: 45
Thrusters: 20
MB Cleans: 16
DU: 45
PU: 20

Last week I was in Jacksonville Beach, FL and went to CrossFit Jax Beach. Those guys were great. I encourage anyone going to the Jax Beach area to visit the guys at CrossFit Jax Beach.
www.cfjax.com

36/m/173

22:45

Mile
Row 29 Cal
Squat Th (10x2)
Med Ball 11lb heaviest avail. Went 3 minutes (Sorry Adam! Or am I??.....)
subbed two taps for double unders
Pullups assisted, but getting stronger...

30yo/M/6'4"/214

Yuck!!
Run-10:36
Row-40
Thrusters-14
Clean-15
Double Unders-49
Pull Ups-23
TOTAL-141
Yuck!!

Same Problem as #101 - Kai

NEED HELP...

I am 6'3"/200#/30yo/m
Crossfitting for about 7-8 months, but have consistently worked out since I was 18.

1) Constant back pain
2) Sleep like crap
3) Walk around like a 90 year old man
4) Can't sit at my desk (or car) for long periods of time

Surfed all day yesterday and my shoulders, neck & back are shot to hell. I usually don't feel this wasted after surfing.

So, I pose the same question as #101, does the body adapt to this CF stuff or can I look forward to living with problems #1 through 4 for the rest of my life?

37/m/150

run.......6:35
sdhp......30
thrusters.15
cleans....20
du's......68
pullups...15

total: 148

33/F/5'10"/155#

As Rx'd/done in Rx'd order

run (outside) - 7:30
row - 27
30# DB thrusters - 18
20# MB cleans - 20
double unders - 41
pull-ups - 21

TOTAL = 127

I gamed it a bit by stopping the work about 10 seconds before the end of each round to write my reps and take a few breaths; probably should have just pushed through for a better rep count.

Yesterday-
5 rounds, DL rep 3 and max HSPU:
1. 155 - 21
2. 165 - 16
3. 175 - 18
4. 185 - 19
5. 185 – 16

My 3 rep max should be 204. I did not attempt to even go up further as my back was starting to round a bit. Not sure what is up.
Erin

bw 165

6:51 mile

subbed sdhp for rowing
subbed 45lb bar for medicine ball

sdhp: 60
thrusters: 20
cleans: 17
double unders: 27
pull ups: 31

Kai,

Though at this for 1.5 years, you need to go back to "Getting Started" and take a careful read. You're pushing past your bodies ability to recover. More rest isn't required. Incrementalism is.

I also suspect inadequate nutrition.

21/m/142
1 mile run - 6:24
row - 30 calories
30lb thrusters - 30 reps
20lb medicine ball clean - 35 reps
Double Unders - 60
Pull-Ups - 35
Total = 190

Run 7:53 a little more than a mile
No rower
One 35# dumbbell sub for 30# dbs Thruster 20
20# MB Cleans 25
DU 36
Pull ups 23
At home on a day off after a long Memorial day weekend goofing off
34m/170

I subbed all over the place, cuz my garage isn't quite up to "mancave" standards.

Mile run 9:06
45# sumo deadlift high pulls- 60 reps/600m
45# barbell thrusters-34
double unders need work. 175 regular jumps and a few double unders
25# weight plate cleans- 20 reps
pullups - 30

total without double unders: 144

#110 Bighead

Rest. You probably need to take an extended rest period. Try doing nothing (no WOD's, no extra efforts, no basketball games, etc.) for one week. You may be surprised what a week of rest will do.

Kai,

You sound like me, and I was just ready to jump in and echo your sentiments, and then I see that the grand poo-bah answered our questions right above me...my diet is not what it should be, and I am sure that is playing a part, and I also try to do the workouts as rx'd "most" of the time. One thing that may help is backing down when you know you have an event coming up. I play hockey and golf, and if I know I have a game or a tee time in a few days, I will scale the workouts way back, or do something that doesn't make me sore, like Annie. Good discussion, thanks for interesting Coach and garnering a response from him.

Total time 16:26
Total reps 164

Run 5:43 (PR)

BW 169

Did some Snatches and Clean & Jerks beforehand.

Run: 6:05
Pull-ups: 52
Thruster: 22
Med Ball Cleans: 22
Double Unders: 95
No rower, did Burpee Pull-ups: 16 Reps
Total: 207
Time: 16:05

My legs are still sore from the Utah Affiliate Gathering on Saturday....Thanks a lot Nolan!

Run was 7:30 but total time was 18:10
Row 27 cal
2x10kg db thrusters 16 rep
9kg med ball clean 30 rep
box jumps 51 rep
pullups 31 rep

total = 155

On the road:
1 mile run (treadmill) 7:39
Row (sumo subs) 48
30# thrusters 26
20# db cleans 25
10 In box jumps 48
pullups 30

32/M/6’00”/178

Run 1 mile (6:34)
2 minutes each of:
Row (calories): 30
Thrusters (#30 Dumbbells): 20
Med Ball Cleans (#14): 21 [No #20 ball available]
Double Unders: 56
Pull-ups: 27

Total Points: 154 Total Time: 16:34

Dan D.
www.CrossFitStickers.com

17:00 even

154 total.

-Run on treadmill
-Med ball was 5k (biggest available)

31/m/190

subbed SDHP for row

16:31

155 total

WU .5 mi. walk on treadmill
WOD
Total:20:00
29 calories
50 Thrusters 30# db
50 PC w/ 45# oly bar
130 DU
36 PU

1 mile about 7 mins(really windy out)should have been about 6:15

45# SDHP - 47
30# thrusters - 22
25# cleans - 25
double unders - 46
pull ups - 28

5"11/m/165

row-40
thrusters-18
cleans-31
box jump sub-30
pu-21

Total 130

:16::39, 170 reps (used assist band for pull-ups)

#101 and #110
I agree with the advices given so far- make sure you're feeding your body adequately especially with essential fat i.e. zone diet. And every few months it is good to take a week or two off, even if you are injury free, to let your central nervous system recover. It's ok to push through some muscle soreness (good pain), but when you have constant/debilitating pain (bad pain), your body is crying out for some serious rest/recovery time. Good luck to you both.

Mile: treadmill: 8:30

row/Sumo DL: 20, 10
30-lb Db Thrusters: 15,5
20-lb Db Cleans: 15,15
Double-unders/jump tucks: 15,15
Pullups: 30 (last 5 jumping)

Total time: 18:30
Total reps: 140

29/m/210

subbed SDHP for row

16:28

121 total

29/m/210

subbed SDHP for row

16:28

121 total

#68- Great (post-surgery)job! Congrats!

Had fun with this one! I had to switch order bc of globo-gym limitations and training w/partner.
run- 7:10
row-26
20# med ball cleans-32
20#DB thrusters-38 (should have used 30#)
DUs-32 (mostly singles)
PUs-18 (mostly singles w/ tiny jump)
Total: 146 / Time: 20 something (travel time)
F/5'9"/140

f/38/145/5'5"

ran what seemed like a mile 9 min.
then went in gym and started watch. some subs.

row 25 cal
thrusters (45lb bar) 20
clean (45 lb bar) 15
couldn't remember appropriate sub for double underw, so 2 min freak out on elliptical
35 pull ups (90 lb assist on gravitron)

I've been on the ice cream diet and it's just amazing how adding a couple pounds makes my pull ups suck even more than they did before.

Hi, does anyone have advice for me concerning the use of celltech hardcore, or other supplements while bodybuilding? One serving of celltech has 75 grams of carbohydrates? Can I be taking it while trying to X-fit and eat zone/paleo? Or will it have a negative effect? Any one have any advice?

run 6:30
row- 26
thrusters (22.5/hand)- 35
med cleans (20lbs)- 29
DU- 68
PU- 24
Total= 182

Great Job today KSC and Sofa.
Rocketman, well done too.

run took 7:44
did sumo pulls instead of rowing: 43 reps
thought it said cleans not thrusters (35lbs): 23 reps
20lbs db clean: 25 reps
double under: 18
pullups: 26 reps

M/52/180
As required with lots of whining:
Run: 8:02
Row - 51 calories
Thrusters(30lbs each hand) - 30
Medicine Ball Clean - 42
Double Unders( first time in months due to bad knees) - 75
Pull-ups - 35

First time doing this WOD and I look forward to trying this one again and seeing how much I can improve.

#101 and #110

Welcome to your first weeks of crossfit. Not to be blunt, but you can either

A) tough it out, and it will most definitely subside after a few weeks

B) Scale the workouts, and start easing in gradually

I had the same thing happen, but I can assure you that the level of soreness you have will go away after a few weeks. I am not saying you will never be sore again (believe me!) but it won't be torturous like you mention. My roommate played Division 1 football, and told me his abs have never been so sore in his life as they were the day after I took him through a crossfit workout- - evil laugh- bahaha-bahahaha

sub:

stairmaster level 8 1 mile 7:15
hpdl 68
thrusters 25
cleans 28
du 17 (lack of coordination)
pu 40

Does anyone know a good upper body crossfit workout to do? I did one yesterday and my legs are shreded and I can barely walk.

I'm actually one of Kai's good friends (#101). Anyone who knows him would tell you he is an extremist to say the least. This makes it hard to explain "rest" to someone who thinks a week of no workouts is like a day without breathing.

We follow the same workout patterns very closely,started crossfit a the same time, however I never get the same degree soreness he does.

What about the effect of a desk job versus my job as a personal trainer? What about pure individual genetics?

M/30YR/5'9"/165LBS
23min 5km
350 deads
25 pull ups

Thank you Coach and all for feedback. My nutrition while better than most is slightly off the "Zone". I "Zoned" for 6 weeks about 6 months ago and performance went up but soreness remained.

Having read most documentation, being a person who goes towards form rather than max effort(Have only felt pukie a couple of times in 1.5 years) and knowing that the suggestion is towards scaled workouts rather than more rest; I am left with one question.

Do I go easier on a WOD or scale back the weight even if I am capable of doing it as RX'd?

For example, being weak of core Michael is my nemesis. It takes be about a half hour but makes me sore for DAYS. Do I cut the Michael reps down (or weight for another WOD) or do I just push less hard?

Thank you again for all the feedback.

36/m/225
"Tues Morn":
1mile: 7:58
Row/SDHP 45#: 50
30# Thruster: 28
20# Medball Clns: 22
Single Jmp Rope 1/3: 30
Pull-ups: 24
_________________________
Total: 154
Time: 17:58

27/m/175

subbed SDHP for row

mile: 5:38
total reps: 155 (includes SDHP)

I agree with #142...

-"Cindy" was my first ever CF workout for 17 rounds(15 squats X 17). My legs were so sore in the next FIVE days they literally hurt upon any contact. I just went through the workouts making sure I was well warmed up in my legs and upper body alike. Doing rounds of 100,75,50, and 25 squats yesterday left me sore today, but NOTHING compared to how sore they were a week ago.

-Make sure your stretching after (something I often neglect) and do some steady cardio after your workouts to keep blood flowing and flush lactic acid buildup (the stuff that makes you sore) from your muscles. Tough it out and you'll come around.

-Oh, and there may, in fact, be a diet issue to work out like someone else mentioned. Get your protein and carbs in immediately after your workouts.

Great WOD

38/M/195
7:41
42 cal.
31 thrusters
21 cleans
55 double unders
31 pull ups

Total 180

50/m/268
1 mile: 10'18 (I vowed no running, only erg,until I lose 50 lbs. but daughter shamed me into it)
ROW/ 2' 38c
30# thruster (suckfest) 22
12# med ball cleans 26 (useless, must buy real weight)
Rope, single: 50
Jumping pull-ups: 37
_______________________
TOTAL 173
TIME 24:35
(proud the run was done with no walking)

25/m/154

Did the workout in ACUs and boots and ran with and M4
1.3mile: 8:22
Didn't keep track of reps. Don't have Row, did SDHP 45#, Don't have 30# DB, did 35#, and don't have MedBall but did 35# DB Cleans, everything else as RX'd.
Goal is to run that again in under 7, maybe next time in PTs.

Quick question about the row? My gym just got the concept two rowers and i noticed that they have a little knob thing that increases the difficulty and it goes from 1-10. What should i have it on for the WOD?

M/52/180
Forgot totals
Rounds - 233
Time - 18:02

Kai-
You may need to work that from both ends, less total work AND lower intensity. Cut most wods in half, work your way through methodically...does it kill you? If not step the volume up slowly keeping pacing about the same. Still ok? Now start adding intensity. Mechanics, consistency, THEN intensity.

Sound nutrition can improve ROI by upwards of 50% on this program. This is a no-brainer if we are considering financial investment...

I have several workouts to post as this has been my first opportunity.

Friday 23 May 2008:5 rounds deadlift (3 reps) and HSPU(feet on the hood of my van)225/15;225/30;265/40;285(running out of weight, I did this at home)/35;285/30.
Saturday 24 May 2008:rest
Sunday 25 May 2008:I did a quick version of Elizabeth using 117# pwr clean and ring dips (21-15-9 rep rounds 14:17.
Monday 26 May 2008:I thought I would try Fran since my last time was not great (10:20). I pulled off a pr with 5:19.

Today I plan on doing the "Jason" WOD from yesterday and maybe if time allows doing the 25 kb swing;25 GHD-situp;25 back extension;25 knees to elbows. Tomorrow will be a rest day.

37/m/165/5'4"

Don't ever interrupt me, Jerry.

Working on yesterday's workout today: what's the substitution for muscle-ups if you have rings? FAQ says 3:1 or 4:1, and bar dips to regular is also 3:1. All the substitutions for muscle ups seem prescribed for bar pullups/dips. Should I do 3 ring pullups for every 1 ring dip? Anyone have any ideas?

F/37/132
Run: 7:45
Row - 24 calories
Thrusters(25lbs each hand) - 20
DB Clean(20lbs each hand) - 16
Double Unders(reg jumps)- 130
Pull-ups - 35 (3 reg, 32 jump)

Time 18:40
Reps: 225

This was fun ---I'm enjoying the new CF workouts. I always enjoy them, but it's nice to have new ones --thanks for mixing it up :)

M/48/150

Run 1 mile - 7:42 (TM)
Row 32
DB Thruster 30 (25#)
MB Clean 25 (20#)
DU 35
PU 20

Total 142

run 1 mile - 6:40
row - calories 30
DB Thruster - 30
25lb Plate Clean - 30
DU - 30
PU - 25

Total 145
time 16:40

150/M/30

As Rx'd: 16:05

6:05
30 (calories rowed)
43
30
71
42
-----
216 total reps

Need a break from pullups!

#157 Phirephighter Phil

If you have rings but are unable to do the MU, I recommend subbing jumping MU's or lowering the rings even further and doing jumping ring dips. I feel like that provides the stimulation of all the stabalization muscles and is a good progression toward the actual MU. I did a simple 1:1 ratio of jumping MUs for a friend of mine and that seemed to work well and help teach the form at the same time. If you feel strong on the ring dips, try that, if not, just do jumping ring dips with the rings at a challenging height.

Can't wait for today's this afternoon.

Run 1 mile: 7:30

Two minutes of each (women's weights):
Row: 25 cal
20 pound Dumbbell thrusters: 25
15 pound single Dumbbell cleans: 30
Double-unders: 26
Pull-ups: 21

Total: 127

25/m/72"/165#

With substitutions (the firehouse doesn't have all of the necessary equipment):

Run: 7:58
Row: Did not do
Cleans w/12# ball: 29
DU: 12
PU: 21
Total: 15:58, 78 reps

35/m/6'2"/205

7:38 mile
row - 25 cal
30lb DB thruster - 25 only had 1:15 left after the row to get to the DB's
20lb DB clean - 20
Tuck Jumps - 15 was gassed
Pull-Ups - 25

Total - 110

Total Time - 17:34

WOW!!! ALL WOD's From now on should be called WOW's.. So let me first start off by saying I hate all WOD's after holidays... Im that guy at the party if you know what i mean.. So lets just say I was worthless today.. 10 Min Mile wtf.. 26 Cals on Row.. 21 Thrusters.. MB CLean 16 (hows something so simple so hard).. 6 yes 6 pullups..

Im awful first of all let me start by saying I own a gymnastics and cheerleading facility and my kids make me look awful haha.. Yes I try out some excersises on them. On a better note Im ending my first month on cf and I have lost 1.6lbs and an amazing 4%body fat combined with diet of course.. I just wish I found this sooner.. I have been working out the "meathead way" for two years and while I have seen gains never like this.. Not necessarily strength just quality of life energy and fitness.. Thanks Coach and the rest of CF Community.

7:09 run
28cal row
27 30lb thruster
15 20lb mb cleans
35 DU
25 PU

Total 130

M/27/183/69

6:01
28
25
35
31
26 as rx'd.

42yo/f/153#
1 mile run 6:50
row 25 cal
14# wallball 10' 35reps
med ball clean 13# 26 rep
double unders 45 reps
pullup red band 27 rep

headed out the door to do this! Stoked for the pain!

headed out the door to do this! Stoked for the pain!

6:30 mile
2 min row- 35 cal
2 min thurster- 28
2 min on bike (no jump rope)
2 min PU- 28

man this workout sucks after the one we had yesterday. Legs were shot!

7:28 run
forgot to keep track of the double unders guess 25
20 dumb bell thrusters
49 kal on the erg
27 pull ups
20 cleans

141 total

*i will not be beat next time on Cal for the erg...COUNT ON IT!*

Thanks for the help! I didn't even consider nutrition factoring into my pain/soreness, albeit, my diet is the area of my life that could use the most improvement. I also will try to do some light cardio after the WOD, considering all I normally do is roll around on the floor for a several minutes until either, I have to get up to go puke or I am asked to leave by the gym staff.

If none of the above seems to assuage my pain, I will consider going lighter, or relegating myself to the "porch" as far as the WOD goes...

run 7:08
row- 28
thrusters (30/hand)- 37
med cleans (20lbs)- 25
DU- 62
PU- 40
Total= 192

Ha, LTP I scanned your post before I realized it was yours and was like Ohhh… go back, I should watch this person they are close to me.

Sofa…I was looking on EBay for a new set of hands for you…found nothing small enough…Sorry.

Rocketman…Don’t be Afraider of the Raider!

Medicine ball replacements-

I used a 30lb dumbbell and held an end in each hand kind of like you would an accordion. It's a bit clunky but the best substitute for a medicine ball, in my opinion.

Double-under replacements-

I don't have jump rope on my base and 550 cord is nowhere near heavy enough even with knots tied in it. I mimicked the motions of the double-unders and skipped as I would with a rope in hand while rotating wrists to tempo. It still cooked me.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

17:34 total time:

subed sdhp for row but counted calories according to Polar HR monitor:
22 cal
60# barbell thrusters: 29
MB clean: 25
DU: 15 (need serious work kept missing)
PU: 27

Total: 118

Tried doing the butterfly kip on the pull-ups. After years of doing strict dead-hang pull-ups it is hard to get used to the rythm of the kip. My double unders are awful. Any advice on how to improve would be appreciated. It is like I just can't get the rope going fast enough consistantly.

M/19/184/83

5:40 1mile/1,6 km

49 cal row (606m)
26 Thrusters (2x33lbs/15kg dump bell)
30 Cleans (33lbs/15kg, subbed med ball with dumpbell)
45 Double unders
25 Pull-ups (5 strict 20 with bech)

Total: 46+26+30+45+25 = 172

8:15 mile
33 cal row
25 thrusters 25# (no 30# avail)
25 cleans 16# (heaviest ball I could find)
59 Double Unders (Love my new Buddy Lee rope... actually got 36 in a row!)
15 pull-ups
Total reps/cals = 157

Only timed thrusters to pull-ups continuously since I had to walk from one end of gym to other to get to from treadmill, rower, then other equipment

8.29 1mile

51 sdhp
29 dumbbell thrusters 30lbs
34 med ball cleans 22lbs
31 double-unders
25 pull-ups

total = 18.29 time 170reps

7:11 mile (hilly neighborhood)
32 cal row
30 thrusters
30 cleans (legs were screaming)
76 du's (thanks to homemade speed rope)
26 pull-ups
=194

First day of crossfit, so I took it kind of easy.

~1.5 mi @ ~8 min/mi pace (the loop around the pond near the gym)

25 cal row
40 thrusters @15 lbs per hand
24 cleans w/ a 4 lb ball
sub regular jumprope for double unders (I haven't jumped rope since I was a kid)
30 pullups with lots of assistance from the Gravitron thing

We'll see how I feel at rugby practice tonight.

6:32 mile
35 cal row
25 rep thrusters
20 MB cleans
30 DU
30 Pullups

total =140

need a lot of work on DU's

Blain #176

When I was in the field we braided 550 cord together ... don't ask me how the guy knew how to braid. I think he had a daughter ... or maybe he thought it was a way to be a killer with the ladies.

Aaron

As Rx'd:
Run: 6:24
Row: 35
Tstrs: 30
clns: 27
DU's: 46
PU's: 31
Total: 169 in 16:59

Just off a week and half rest period, and new to posting.

7:34 Run on treadmill
34 cal Row
20 30# DB Thrusters
25 25# Plate cleans
Just jumped rope for 2 min, gotta practice
20 Pull ups

WOD modified as follows:

1.25 mile run
Row
30lb DB Thruster
18lb medicine ball cleans
Double unders
Pullups

Total time 19:47
Reps: 104

Got killed on the transitions at the gym. Should have figured out a way to sequester the equipment. Still, lots of fun in this one.

Just off a week and half rest period, and new to posting.

7:34 Run on treadmill
34 cal Row
20 30# DB Thrusters
25 25# Plate cleans
Just jumped rope for 2 min, gotta practice
20 Pull ups

mile run:7:49
38 pullups
21 med ball cleans (20#)
12 double unders
15 dumbell thrusters (30#)
2min row on water rower

I can run faster. will next time.

Run time 9:23

Subbed SDHP for Row
105 total

6 min 20k snatch set - 42L/42R. 14 rpm. Very little chalk on bell or hands.

Did the "JT" WOD with Lynne at her Mom's house. There were rings in the car and we found a very short rusty clothesline to hang them - hence "JT" rather than today's WOD: 8:14.

Finished with day one of the six week running cert program with Lynne. I felt a few steps that were distinctly different and easy than my norm - those may have been correct running form. A couple steps in the right direction!

This was fun...the way things have been going, just knowing that each phaase will be over in less than 2 minutes seemed comforting.1 mi run 7:30 (treadmill)row 37 cal30lb dumbbell thrusters 2625lb "Plate Cleans" 31Double Unders 66Pull ups 15totals175

M/21/208

Run: 5:50
Sumo DLHP 45 pounds: 40
30 lb. thrusters: 20
16 lb. med. ball cleans: 35
double unders: 20
pull ups: 25

32/m/196

as req'd: 18 min, 180 reps

run 1 mile: 8 minutes exactly
rows: 32 cal
DB Thrusters: 35
MB Cleans: 35
Double Unders: 46
PU's: 32
Total = 180 reps

28/F/5'4"/149lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
10 push-ups
15 sit-ups
20 sec handstand
15 back extensions

WOD: subbed push-ups for pull-ups
9:30 1-mile run
27 calorie row
26 40lb thrusters
20 15lb medicine ball cleans
54 double unders
40 push-ups
Total reps: 167/Total time: ~21:45

Subbed push-ups for pull-ups as I've got a nice blister on my pinkie. Had to run around the gym a bit to get to equipment and such.

CFWU- Minus pu's
1 mile on treadmill 10 minutes
row: 22 cal
Thrusters (15 lb): 31
Medicine ball cleans (10 lb): 17
Tuck jumps:35
Pull ups (30 assist):22
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

24/m/175

Mile- forgot stopwatch
Row: 30 calories
Dumbell Thrusters: 25
Medicine Ball Cleans: 16
Double unders: 10 (still learning these)
Pullups: 25

Great workout

F/20/128

First WOD ever.

Run: 8:39
Sumo DLHP 45 pounds: 21
20 lb thrusters: 11
10 lb med ball cleans: 20
Double unders: 9
Pull-ups 11

Poster #183, you think you need work on DU's? Look at mine you'll feel good about yourself. :)

mile run 8:35
row 31 cal
30lbs dumbbell thrusters 20
20lbs cleans 26
tuck jumps 49
pullups 28
used 2 10lbs plates for cleans since my gym's largest medince ball is 10lbs. Thanks for the idea gabriel81.

M 33/144/5'7"

As Rx'd:

Total time: 16:45
Total reps/calories: 168
Mile 6:45
Row 27
30 lb. thruster 26
20 lb medicine ball clean 40
Double Unders 55
Pull-ups 20

mile run = 10:30

(in gym dodging elderly, could have been faster)

row: 28 cal
thrusters(30lb): 32
16lb medicine ball clean:22
double unders:15(could only get 1 at a time)
pull ups (assissted):30

400M Run
CFWU x2 subbed KB swings for BEs

Run 1 mile: 6:52
2 minutes of each:
Row: 485 meters (forgot to get cal readout)
30# DB Thrusters: 23 :(
45# barbell Cleans: 28
DoubleUnders: 30 plus about 80 singles
Pull-Ups: 32

New to CrossFit. Been doing it for about 1 week. Very sore and loving!

I did today's WOD, but didn't focus on counting because I was just trying to make it through the workout. Kicked my ass but loved every minute of it. I don't think I have sweat this much in a very long time.

Run 1 mile: 8:32

2 minutes of each:
Row: N/A at the Globo so did Tabata Sprints (5 min)
30# DB Thrusters: 22
20# MB Cleans: 17
DU: 10 plus about 100 singles
Pull-Ups: 15 (Recovering from Bicep tear)

Cant wait till my arm is normal and I get this labral tear in my hip fixed so I can do it up like normal!

Anyone have any info on Hip labral tears and some shot they wanna give me?

1 Mile: 7:25

Row 29
Thrusters 26
Med ball cleans 24
Double Unders 75
Pullups 42

Total 196

This was a nice intensive WOD!

Warm-up: 60min. asthanga yoga session + CFWUx3.

1 mile run 6:20
2min row 30cal
2min. 30lb db thrusters 35reps
2min. 20lb barbell cleans 32reps
2min. high knees-to-chest jumps 60reps
2min. pull-ups 42reps

total time 16:56

- OlliS

m/28yo/256#s/6-3

Mile in 7:51

WOD
175 Reps as Pxd

I'm tired of working out in a public, share-limited-equipment gym. I nearly spent more time between exercises than actually exercising.

10:03, begin
A. run 1 mile - 9 minutes
B. all rowing machines were broken so i did
40# SDHPs - 60 reps
C. 30# per hand dumbbell thrusters - 25 reps
D. no medicine balls over 10lbs so i did
10# per hand dumbbell cleans - 25 reps (done at 10:22)
E. single-unders - 58 (had to check out a jumprope. done at 10:28)
F. pull-ups - 28 (done at 10:31)

For those of you who have been trying to guess where such a terrible gym might be, it's the John Wooden Center at the University of California, Los Angeles. Embarrassing.

Jason as rx'd-21:40,hands turned out at bottom and full ext at top, no letting go of rings until feet touched. Squats to 20# Dynamax ball, 100 & 75 broken.
Pre-clean tech work
post-tabata mash, dbl unders/anchored sit ups
Dbl unders-208
sit ups-151

21/m/210/5'9

This was my first cross fit experiance

9;40 mile
24 cal. rows
34 cleans
20 thrusters
40 double ups
32 pull ups

it was intense, tons of fun

Navy SEAL wod's

Yesterday: "Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
47:10

Today: "Daniel"
50 pull ups
400 meter run
21 thrusters @2x35#kb
800 meter run
21 thrusters @2x35#kb
400 meter run
50 pull ups
24:04

"Daniel" was my first "fasted" workout as I have begun using intermittent fasting. I felt good the entire way through with no hiccups at all.

f/29/150#/5'3"

1 mile: 7:42
row: 26
thrusters, 30# dbs: 12
cleans, 20# med ball: 16
double unders: 68
pull ups: 18

140 reps total

spent 30 sec each round after the row recovering.

JIM 48/m/160 (run- 7:09) 20,50,23,25,25
MARK 28/m/230 (run-9:23) 28,27,15,30,45

SHDP,DB thrusters,DB cleans,tuck jumps,pull-ups

JIM 48/m/160 (run- 7:09) 20,50,23,25,25
MARK 28/m/230 (run-9:23) 28,27,15,30,45

SHDP,DB thrusters,DB cleans,tuck jumps,pull-ups

M/35/183

18:00/193 as rx
6:30 mile outside (hot, but at least there was no dust today)
38 pullups
35 calories
25 db thrusters
35 mb cleans
60 double unders
I kept the time going so the extra 1:30 was transition from the run to inside the gym and time to write down scores.

For all of the folks talking about soreness today, my quads are screaming from Jason yesterday. I have been crossfitting for about 7 months, during which my times and level of fitness have improved dramatically. I still get sore after almost all of the WODs, not sore enough to keep me awake at night, but I sure as hell know that I worked hard.
One of the areas that does not seem to be emphasized in this workout program is post exercise static stretching. For me, post exercise stretching helps a bit with the soreness and stiffness. Unfortunately I am more inclined to flop on the floor gasping for breath than to stretch when I finish the WOD. Just a suggestion though. Any thoughts from the trainers on this?

m/42/199/5'11" started Xfit 5/08
mile 6:57
row 24 cal
thrusters 29
mball clean 31
single jumprope 2 min (need to practice doubles)
pullups 20
Time: 22:41

F/30/220

Mile run = 7mins
row = 30cal
15# db thrusters = 20
8kg med ball cleans = 16
2 mins skipping (still learning)
jump pu = 38 (still learning)

Started crossfit Jan 2/08 have dropped 22 # and still going, love it.

32/m/210/6'5"

mile run: 6:28
row: 35
thrusters: 20
cleans: 22
du: 63
pu: 18

total - 16:28
reps - 158

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

Total Time 28:21 (had to use restroom after run, and took some time to get from station to station at the Globo-Gym, rowing machine in particular is hidden away)

Run: 6:42
Row: 32 Cal
30# Thrusters: 16
45# Barbell Cleans: 37
Jump Rope: 2 Mins, did not count reps
Pull Ups: 14 Dead hang

Was still wiped out when done...

F/40/5'2"/122

Ran 1.02 miles - 9:28
Subbed 1 pood kettlebell SDHP for rowing: 45 reps
15 lb. DB thrusters: 18
12 lb. medicine ball cleans: 29
Double unders: 9
Pull-ups: 25

Today was the first time I ever got a double under, and then I got a total of 9 with lots of singles and misses in between. Still, I was psyched to get some!

Hey all, our Park Workout this past Saturday had a pretty great turnout, really happy to see people wanting to come out and get some!

Thanks to the intrepid souls that showed up at Greenbriar Park/Yorktown High School, Arlington, Virginia. We've updated the Location and Schedule page at www.potomaccrossfit.com to reflect that we are going to be doing this every week now. The class is free and we will have a dedicated instructor for our intermediate/advanced members, and one instructor for beginners. Here's a video from Saturday's WOD:

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

This week we'll be attempting:

"Helen"
3 rds
400m Run
21 x 1.5 pood Kettlebell Swings
12 Pullups
For Time

So please join us if you have the time. Contact us at info@potomaccrossfit.com for any questions.

M/27/265#/6'3

Total time 27:02:55

Run Mile - 9:20
Row - 30 cal
Thruster - 25 reps
Bar Clean - 30 reps (no 20# medicine ball)
Pushups - 30 reps (no jump and had to make a game time decision)
Pullups - 26 reps

Great workout I took 2 weeks off for vacation and business travel and I definitely felt it today.

What the heck was that!?
wow
pre: a friend from work asked me, "what kind of hell are you putting yourself through today?" I explained it to him, he said, "I am game."
walked him through each of the exercises then a quick mod ran 1/2 mile at start biked 1.5 miles at end, so not rx'd
post: 15 back extensions coupled with 20s L-sits

times and scores
1/2 mile 3m45s
pulls 21
doubles 34
cleans with 25# plate, no ball sorry 22
thrusters ouch 16
row 18cal
bike 3m30s
total 111 points and 7m15s for the monostructural time 17m15s total not bad for a fat guy

37/m/5'11/165

8:30 mile
535 m row, 38 calories (249w, 1.51 pr)
20# db thrusters, 25 reps
10# medicine ball cleans, 23 reps
double-ups, 42 reps
pull-ups, 23
Total Time was about 23:30 because of travel between cleans, double unders and pull-ups.

msn+ohs: 3x3 65#
hsn+ohs: 3x3 65#

M/24/6'3"/223

Run 5:49
Row 34
Thruster 30
MB clean 30
DU 75
Pullup 26
Total 15:49 and 195 reps

Saved everything for the run (first sub 6 mile)
and Double Unders - since that's where all the points are!

31/M/6'0/195

Practice: Clean and Jerk

Train:
Mile - 5:50
Row - 38 strokes (no calorie readout)
30lb DB Thruster - 32
20lb MB Clean - 15
Double Unders - 33
Pullups - 26
Minutes in fetal position on floor - 6

8:22 mile
31 cal row
30 thrusters
25 cleans
21 du
30 pu

M/38/150

25/m/190/5'9"

all Rx'd except for the row:

mile: 6:10
Subbed 45lbs SDLHP's for the row: 40 reps
thrusters: 25
cleans: 20
Double unders:25
pull-ups: 25

total: 135?

viva la revolution!

I wish I could do this WOD but instead I need to study for my MTP check ride and start to pack so I can leave Mother Rucker ASAP.

Mile: 6:26
20 lb MB Clean: 25
DU:?
Sumo Dead lift (no row): 30
Pull-ups: 20
30 lb DB Thruster: 20

M50/197#

WOD: 6:49 Mile / total: 153

28 cals rowing
20 - DB thrusters (2-35# DBs ..30#s were busy)
20 - Med ball cleans (used 2-10# DBs)
70 - Double unders
15 - Pullups

36/6'2"/195
Colorado Springs

Kai & Bighead, everyones pain threshold and recovery times are different. Improving on your form and efficiency and eating right should be a primary focus for you as you work to breaking new PR's or fight to RX a tough workout.

Yesterdays WOD (45mu's, and 250squats) took me 47 minutes to RX last August. Yesterday, 9 months later, I did that same workout in 22 minutes. Despite the progress made on the entire workout itself, my legs are pretty tender today myself because of those body squats.

The last two workout 3-day cycles have been pretty intense as compared to the previous month or two in general. This latest cycle is nothing short of the last two so soreness will play a factor for a lot of people regardless of their fitness level.

It's everyones job to listen to their body. Learning whether it is telling you it is hurt or just temporary pain is on you to decide. I've been known to break out new PR's within the same two days of barely being able to walk down some stairs. Completing the 3,2,1 go count has a way of making you forget about soreness.

Coach, I love the increased intensity of the workouts lately. I feel like Crossfit is back on track for forging elite fitness at it's highest level.

-Brent

any clue on what difficulty the rower should be on? 1-10? it is a concept 2 rower.

Not making excuses or anything, but the Alabama summer, hills, and the fact that I attempted this at 1 p.m. (HOT!) didn't help my along in any way.

1 Mile- 11;36 (PATHETIC!)

SDHP w/ 45 lbs: 45
DB Thrusters: 16 :(
Med Ball Cleans: ~45 (forgot my reps)
Single Unders: 136
Pullups: 21 (hands are really taking a beating lately)

Legs pretty much died after the run. Actually, my leg endurance/stamina doesn't seem to ever get any better. What gives?

Also, I need some help Crossfitters. My pullup bar

Run 7:07 (good time for me )

Subbed Row = #40 Bentover DB Row (floor to chest)

Row - 60
Thr. - 30
Cln. - 20
DU. - 13 (Still bad at them, but getting better)
P-U - 15 (gassed out)

7:07 & 138 total

Not making excuses or anything, but the Alabama summer, hills, and the fact that I attempted this at 1 p.m. (HOT!) didn't help my along in any way.

1 Mile- 11;36 (PATHETIC!)

SDHP w/ 45 lbs: 45
DB Thrusters: 16 :(
Med Ball Cleans: ~45 (forgot my reps)
Single Unders: 136
Pullups: 21 (hands are really taking a beating lately)

Legs pretty much died after the run. Actually, my leg endurance/stamina doesn't seem to ever get any better. What gives?

Not making excuses or anything, but the Alabama summer, hills, and the fact that I attempted this at 1 p.m. (HOT!) didn't help my along in any way.

1 Mile- 11;36 (PATHETIC!)

SDHP w/ 45 lbs: 45
DB Thrusters: 16 :(
Med Ball Cleans: ~45 (forgot my reps)
Single Unders: 136
Pullups: 21 (hands are really taking a beating lately)

Legs pretty much died after the run. Actually, my leg endurance/stamina doesn't seem to ever get any better. What gives?

Not making excuses or anything, but the Alabama summer, hills, and the fact that I attempted this at 1 p.m. (HOT!) didn't help my along in any way.

1 Mile- 11;36 (PATHETIC!)

SDHP w/ 45 lbs: 45
DB Thrusters: 16 :(
Med Ball Cleans: ~45 (forgot my reps)
Single Unders: 136
Pullups: 21 (hands are really taking a beating lately)

Legs pretty much died after the run. Actually, my leg endurance/stamina doesn't seem to ever get any better. What gives?

28/m/189

7:46 mile
42 row cals
20 thrusters
20 med ball cleans (w/23 lb basketball)
38 DUs
26 PUs

17:46 total
145 reps total

post: 100 DUs; 4:06

Gaucoin, why have you been unable to do the recent WODs? Is your ankle still jacked up?

Mile: 6:43

M/27/165lbs/5'7"

mile- 6:33
SDHP-45
30lb db thrusters- 23
20lb med ball clean- 24
DU - 18
PU - 30

Total - 140

Need to work on double unders. I never got 2 reps in a row. Had to reset every time.

row - 42 cals
thrusters - 40
med ball - 35
burpees - 32
chin ups - 50
total - 199
still can't run or double under...R calf

sorry for the triple post :(

the heat I tell ya'!

42yom / 149

as rx'd

6:25 - 1 mi run
37 - Row cals
36 - 30# DB Thrusters
20 - 20# Med Ball Cleans
42 - Double Unders
32 - Pull-ups

167 - Total

Ran out of gas on the pullups. Really liked this work-out, quite the leg burner, thanks coach.

Post - Nothing

6:10 mile

41-SDLHP
30-30# DB Thruster
41-25# plate clean
27-Pull up

23 min total
139 reps

Dang, forgot my DU sub, tuck jumps

6:10 mile

41-SDLHP
30-30# DB thruster
41-25# Med Ball clean
27-Tuck jump
27-Pullups

23:00 min
166 reps

M/45/154

7:49 mile
33 cal, 17 trusters, 17 ball cleans, 45 Du, 30 PU

142 total

First WOD ever!

Not sure about the distance, probably about 1200m: 6:13
Row: 41 Cal
Thrusters (10 kg): 24
Cleans (no med ball, used same db): 27
Double unders: 0 (poor technique)
Pull-ups: 1 normal, 12 jumping

Jeremy in regards to your run question. We ran the mile at about 80-90 % finished at 8:00 minutes. You need to leave some for the exercises, it is a lot of cardio/legs.

This past weekend I was dragged from Fort Worth, Texas to El Paso, Texas for a wedding in which my Fiance was the Maid of Honor. As I was not thrilled about attending a wedding I needed something to look foward to. I knew a good Crossfit workout would do the trick so I found the El Paso affilliate. Much to my satisfaction the El Paso Crossfit gym was a mere 2.5 miles from my Fiances parents house where we were staying.

The experience was excellent, great facility, motivated and knowledgable trainers, and Crossfitters performing the WOD.

If one is ever visiting El Paso or for military personnel at Fort Bliss make the trip through the El Paso Crossfit.

Total time 16:00 (6 min. mile plus 10 minutes mayhem). Reps plus calories 176, as follows: row 45 calories; thrusters 32 reps; cleans 37 reps; tuck jumps (subbed for double unders) 36 reps; pullups 26 reps.

Felt great until the pullups, then crashed and burned.

34/m/210/6'

mile run: 6:58

row: 40cal
30# thrusters: 22
20# d.b. cleans: 30
double unders: 53
pull-ups: 35

time: 16:58 reps/cals: 180

m/37/195

Mile 7:34

44: Rows
23: 30# DB Thrusters
35: 45# bar cleans
45: tuck jumps
18: pull-ups

161 total

wow. my thrusters suck. need to learn rhythm for kipping p-us. Got the kip, but not the transition from rep to rep.

#211. It's not the hiccups I worry about!

19/m/158/5'6"

mile: 6:44
row: 29 calories
thrusters:31
25lb plate cleans:43
double unders: 18
pullups: 28

total:149

HELP! I need to order a t-shirt for my husband that says something like, "elite human performance" or "your workout is my warm up". I've tried looking at different affiliates, but gave up. Can someone tell me where to look.
Thanks

Run 1 mile 7:40
Two minutes of each:
Row 31
35 pound Dumbbell thrusters 20
25 pound DB cleans 19
Double-unders 34
Pull-ups 21

Total time 23:31
total Rs 125

I liked this one! Can't wait to see this again.

Run 6:27min

SDHP -50
Thrusters - 20
Cleans - 21
Double unders - 51
Pullups - 25

Total: 167

I didn't see that continuously running clock thing. Total time including a 7:05 run (elliptical due to PF.)was26'12" 28 cal row, 35 #30 thrusters, 32 15lb MB cleans 85 tuck jumps,25 pullups.

I meant 44 cal on the rower...

I just got done looking at a MySpace fitness Blog (not sure why, I just ended up there). Let me just say I was disgusted at the topics (bicep curls, bench maxes, and whey protein). It is a relief to be back here. Also, everyone here is polite. I would also like to share something because it is exciting to me. I haven't done "Army" PT in about six months (just Crossfit). The result was the highest score I've ever gotten on the PT Test and also much higher than anyone else in my class of about 70. I guess my point is that Crossfit is awesome.

Approx. 22 min.

Run = 8:05
row = 510M (no calorie display)
30# thruster = 15 + 10 w/22.5# db
20# MB cleans = 32
2 minutes single unders
pull-up = 24

good work out loved this one

run- about 7 min

row- forgot to do
thrusters- 20
cleans-30
double unders- 54
pullups- 36

total: 140

Run = 8:59
Row = 21
Thrusters = 20
Cleans (DB) = 25
Box Jumps (subbed for DU) = 33
Pull Ups = 16

Did May 23rd's WOD in 24:40, posted results on that day. Tough WOD.

Knee extensors were still inflamed from yesterday, so did JT

4.6 ARW
"JT"
21-15-9 reps, for time:
Handstand push-ups
Dips
Push-ups
10:53

23/m/175/5'10"

39 cal row
13 rep 30 lb db thrusters
23 rep 10 lb db cleans
25 rep double unders
20 rep pull ups

total: 120//25:18

Question: How do you do medicine ball cleans when you are dripping with sweat? My sweat made the ball all slippery and hard to hold on to. Does anyone else have this problem? Or am I just a sweaty freak?

m/19/5'6/150

I am not in great shape as far as endurance running, and this is my second week of Crossfit. I am already addicted.

Mile - 7:45
SDHP 45lb - 60
Thrusters 30lb - 20
Double Unders - 25
Dead Hang Pull Ups - 20
Medicine Ball Cleans 20lb - 30

got 155 and time of 20:30

Modified warm up and JASON was how I started, missed yesterday so did TWO WOD one right after the other. VERY Happy with my results.
My Jason time was 23:49 posted details on yesterday's comment page.
1 mile run 9:06
Row two min 403 meters, forgot to look at calories
20lbsx25 for dumbell thrusters, (two min)I was definatly feeling the PU's from Jason! OUCH
Used 7kg for medicin ball, it was the heaviest they had x40 in two min.
Can't do double unders so did 2 mins full speed didn't count but it was fast and furious for two full minutes. No stops.
PULL UPS 22 kipping on bar and then had to go for the last 33 on Negative broken to 11 and 22 with a 3 second rest for air in between.
Phew, fun, fast and painful, just like I like it!
lol

29/f/135

Scaled as follows:
1 mile run 10:09
Row 18 cal
32 lb thrusters (NOT db) 20
20 lb squat cleans (no med ball)
21 tuck jumps
19 negatives

m/53/180
mile run 7:16 on elyptical
45# sdhp - 45
45# thrusters - 31
45# cleans - 31
double unders - 20
pull ups - 33

total reps 160

climbed Wallface on Sunday and I'm still a bit beat.

Took 5 sec between rds to set up
run ~8 min
60 SDHP (row sub)
32 DB thruster
25 med ball cleans
35 max vertical jump (broke my jump rope)
28 pullups

subbed total= 180;~18:30

bwt:152

rx'd... 6:43 mile, 190 reps (heavy rope for du's)

23/m/150

185 Rx'd

age 18 bw 170
5:40 mile
69 sumo deadlifts
25 30# db thrusters
25 20# mb cleans
36 du's (with my jump rope-crappy white one)
37 pullups on bleachers
total time: 15:40

a little easier than i thought but exausting none the less. the thrusters killed me.

22/M/160

not as rx'ed... took breaks b/w each excercise

run: 6:39
thrusters: 21 - these were brutal and ugly looking
med ball cleans: 27 - only had a 12 lbs ball
double unders: 87
pull ups: 40
row: subbed SDHP - got 60 in 2 min

37M/5'10"/166#

As Rx: 7:02 - 33 - 30 - 26 - 77 - 33

Total = 199.

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

Warm Up: Run from the Truck into the gym to meet Nick (I was late) :>)

WOD: 1 mile run and 2 minute mash up: 124 points

1 Mile Run: Subbed 1.1mi: 8:18

Row: 37 cal / 556m

Dumb Bell Thrusters: 22

20lb Medicine Ball Cleans: Subbed 15.4lb ball: 22

Double Unders: 24

Pull Ups: 19

Total: 124 Yuck!

Cool Down: 5 Bar Muscle Ups

I was tired on this one. It amazing to me the kinds of games I play with my brain to try and get another rep out before the time runs out. I looked like Bobo the clown on the med ball cleans, I just could not get the rhythm. Also, I had to be told several times to go down to full extension, bummer. Like all crossfit workouts, this one looked easy on paper but I laid on the floor for quite a while after this one :>)

Also, Nick kicked my @ss on this one and my wife Lysa had enough left to do another WOD, geez, my wife, the aerobic experiment...

Have Fun, Train Hard,

Billy

M/37/177

Run 1 mile
7:58
3.0 incline
Two minutes of each:
Row
Avg: 1.58m/min
Cal: ? couldn't figure out how to view calories burned on the display estimate 24 calories calculated off internet web site

30 pound Dumbbell thrusters
30
20 pound Medicine ball cleans subbed 15 lbs. ball
35
Double-unders
20
Pull-ups
25
Total time: 15:58
30+35+20+25+24=134

5.53 1 mile, about 85% effort

42 cal row
16 Thrusters
25 Cleans
25 Double-Unders
24 Pullups

132 total.

With a crappy leather jumprope (I forgot mine) and hands utterly destroyed from the MU's yesterday followed by making up Friday's (i.e., grip killed the pullups), can anyone guess my weakness? Sheesh...gotta get that OH strength...

1 mile 7:40
100 100lb cable rows (my wrists don't like sdhp)
11 thrusters
70 20 Lb dumbell cleans
12 double unders
45 pull ups
need to use a timer next time instead of stopping to look at stopwatch
2nd week of crossfit

Run 1 mile- 6:15
Two minutes of each:
Row- 44kcal
30 pound Dumbbell thrusters- 30
20 pound Medicine ball cleans- 20
Double-unders- 60
Pull-ups- 36

f/25/120

7:31 Mile/140 Total Points

Run 1 mile- 7:35 (could have gone faster...)
Two minutes of each:
SDHP, 45#--34 reps
65# barbell thrusters- 34 reps
25# plate cleans- 20
single unders--100
Pull-ups- 30

17:35 with those subs

26/m/195

Mile: 6:45
Row: 23 Cal
25 LB DB Thrusters: 22
15 LB DB Cleans: 15
Double-Unders: 84
Pull-Ups: 18

Total Time: 20:27
Total Reps: 162

M/27/6'1/195

Run: 6:00
Sumo DL 45lbs: 51
Thrusters 2x30lbs: 41
Med Ball Cleans 20lbs: 37
Box Jumps: 52
Pull-ups: 47

Total Time: 19:01

7:10 mile / 212

Row 34
30 pound Dumbbell thrusters 38
20 pound Medicine ball cleans 27
Double-unders 80
Pull-ups 33

First wod after a little vaca.
7 min mile
72 sumo dead lifts
23 thrusters
22 45# bar cleans
43 du.
28 pull ups
Spent most of the time just trying to catch my breath.

GPS malfunction so we ran about 1,2k if you look at the time. Lost about 45 s running from rower to dumbells.

6:13 1,2k?
44 calories
15 DBT(15kg)
16 Cleans(sub:15kg DB)
41 Double-Unders
22 Pull-ups

16:13 total time
138 total points

Wicked Video!

M/38/214

Loved this WOD:

Run: 7:29
Row: 40 Calories
(sub wall-ball 20#/10') = 34
20# med ball cleans: 26
Double Unders: 36 (heavy tube rope...argh!)
Pullups: 60

m/192/26/71"

Total time 17:30
Run 6:53
Row 46 cal
30# DB Thrusters 27
20# MB Cleans 22
Double Unders 80
Pull ups 37

Total Reps and Cal= 212

26y/m/198

run. 6.48
SDHP 63
30lb Thrusters 25
20lb medicine ball cleans 28
pull-ups 25
double unders 27

total score 168 (subbed 45lb sdhp)
total time 16.48

Good workout.

49/M/216

1/2 mile - tweaked right calf(again) -
SDHP 30
30lb Thrusters 30
20lb dumbell cleans 30
pull-ups(jumping) 30
single unders 100

15:17 total time
106 total reps
65# shldl subed for row

40M/190#/5'7"

ran 400m
CFWU X 2

Run 1 mile: 7:09

Row: 25 cal
30 pound Dumbbell thrusters: 30
20 pound Medicine ball cleans(subbed 45 # bar):32
Double-unders(straight jump rope): aprox 150
Pull-ups: 35

total reps: 250, cal: 25
Hate the gym clock as its not digital! gotta buy a new timer...

M/37/185

CFWU (- PU)

Run 9:20 (on a treadmill)(98 degrees in Texas this week)

Rows (had a row machine 40 at 80lbs resistance)
DB Thrusters 30
MB Cleans 17
single unders (75)
PU 31

31y/M/5'8"/230

run: 7:42
SDHP: 45
30lb. thrusters: 35
med. cleans, used 20lb DB: 30
DU: 25
pull ups: 15 (need a lot of work on these)

150 reps
time: 23:00 min with rest time.

I wasn't sure how I was going to do on this one because my legs have been hate'n life all day from a PR Helen on SAT and a crazy quad crusher on sunday with all the sprints we did at the cert, but I'm totally happy with my times; especially the mile.
No Dbells so sub'd 65 lb bbell thrusters.

5:59 mile
had to reset my watch ~1 min
47 cal
25 thrusters
22 ball cleans
42 du's
27 pull ups

total reps: 163
total time: 16:59

29 yom, 180 lbs

16:07
1 mile run (6:07), sdhp (30), thrusters (28), 45 lb bar cleans (16), pull ups (32), double unders (35)

5:57 mile
21, 25# thrusters
22, 26# med. ball cleans
27 DU's
15 PU
20, 26# wall balls

105 total reps
15:57 total time

Didn't have access to a row machine, so I was going to do the SDHP's but I forgot to grab the bar so during the workout I made a last second decision and did wall balls. Not a good idea with 26#.

Ran to gym (1.15 miles per mapmyrun.com) 6:28
row: 38 cal
thrusters: 27
med ball clns: 40
jump tucks: 70
pullups: 40

need to work on double unders. wanted to keep intensity, so i subbed the jump tucks. went way to hard, if there is such a thing, on the run. Awesome workout.

Run 7:50
Row 39 Cals
Thursters 20
Med Ball Cleans 20 (Did 25 but with 6kg ball)
Pulls 22
Subbed Burps for Doubs 7

108

Closest to puking yet

1 mile: 7:37
(about 40 sec transition)
2 min row: 36 cals
(about 40 sec transition)
thrusters: 20
20# med ball cleans: 23
tuck jumps: 66
pullups (deadhang): 30
Total reps: 175
Total time: 19:02 with transitions, gave myself full 2 minutes of exercise at each station.

56 y.o.
1 mile: 6:27
Row: 34 Call
Thrusters: 11
Cleans: 23
Double unders: 42
Pullups: 30

Bwt: 135

Run: 6:25
Shuttle Run: 13
(no rower, runs about 15yrds out and back for 1)
Thrusters: 33
MBC: 31
DU's: 130
PU's: 70

Total: 277

Thrusters felt like junk today, I think it was the running :)

ok, that was a little crazy

ran 2 miles about 18:00
subbed sdhp 60
thrusters 30
med ball cleans 38
subbed jump tucks 75
pullups 23

total time 28:01

ran 2 miles because the wife wanted to go. i am guessing that i lost about 45 sec. total time in transition. after run i had to wait for little kid to open apartment weightroom door, then i had to jog out to playground set to do pull ups.

KWOOD

CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

Run 1 mile: 7:00
Row: 31 calories
30lb dumbbell thrusters: 12
20lb single dumbbell cleans: 15
Double-unders: 21
Pull-ups: 20
Total time: 17:51
Foam roll after.

27/m/182

Run - 6:36

55 - SDHP
25 - Thrusters w/ 25 lb plates
21 - Medicine Ball Cleans
40 - Double Unders
33 - Pull-ups

174 - Total

run 7:47
SDHP 60
20# ball clean 27
thrusters 23
box jumps 23
PU 34
total 167

total time: 18:56
total reps: 163

run 1 mile: 6:46
then run downstairs
row: 40 cals
30 Lbs dumbbell thruster: 25
20lbs dumbell clean: 26
tuck jump: 50
pull-ups: 22

M/22/6'1/185

1 mile run: 6:50 (soft sand beach run, probably 100 yrds or so short)

about :30 second stop to put sneakers on

50 45# SDHP
18 35# DB thrusters
20 20# med ball cleans
31 Double unders
37 Pull ups

146 reps total (subbed)

tough workout, trying to time myself with a stopwatch made things more difficult. Running in soft sand had my legs on fire before I even did one rep.

42yo/5'8"/184#

Mile- 7:34
Row: 37
Thruster: 34
Cleans: 22
DU's: 29
Pull-ups: 33

155 reps at 17:43

A lackluster performance. I should be back in normal sleep mode tomorrow.

36M/5'11/195

1 Mile Run 8:56/ 116 Cal

27 cal - Row
19 30# thrusters
33 20# MB cleans
100 double unders
13 pull-ups

Total time - 21:07

A little slower than I expected, engery levels were low through the workout. I enjoyed the burn though!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd
(sub'd SDHP for row)

6:27 mile
181 total reps
17:07 total time

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

The WODs have been so tough lately, I'm glad to finish one.

6:50 mile
57 reps of sumo dead lift high pull 45#
24 reps of 33# DB thrusters
24 reps of 20# wall ball power cleans
30 pullups

46/m/160

1 mile run x 7:00
30 pushups/30 squats (subbed row)
20 thrusters
20 cleans (20 lb)
200 jumps ropes
30 PUs

18:00

45/182

6:50 Mile on the mill @ 1% then:

31 Cal Row
25 Thrusters
23 Cleans
15 DU
28 Pullups

Total: 122
Blew up on the DU's. Haven't worked them in awhile and it showed. Couple that with fatigue and legs unwilling to move and you get crapola.

27 yo male 185lbs

run 7:54+40 reps SDHP+20 35lb DB Thruster+20 20lb Med ball cleans+0 DU's (i forgot to do them)+30 pullups

Time 19:15
Score: 110

Treadmill mile in 6:41
62 SDHP's
30 Thrusters
30 Cleans
90 KneeTuck Jumps
40 PullUps
252 total reps + 6:41

46/M/195

6:28 pr by a couple of seconds for mile

called it a short day. no helper too many subs seemed to hard to do it all today

Been doing Xfit for 1 month or so. Im a FF/PM with palm beach county florida.Trying to do the WOD as Rx but lack some equipment or knowledge.

Run-8:15
sub row with burbees-26
thrust #20lbs(only weights I have) 28
Sub cleans with box jumps 26
DU 17
PU 25 (love PU)
I still cant beleive any one would still go to a globo gym after hearing about xfit.
Im trying to start an affiliate in Port St Lucie florida to help spread the pasion.

24/m/165

I ran distance last night after work so I subbed sprints instead of the mile. Had to sub SDHPs for rowing.

Running: Half Man Maker
5x100yds, 35sec rest b/t each
4x80yds, 25sec rest b/t each
3x6yds, 15sec rest b/t each
2x40, 10sec rest b/t each

I can't remember the breakdown of my reps for each exercise but my total reps were 212. The thrusters murdered me.

M\190\43

As Rx'd (subbed SDHP for Row)
8:13 for Mile
35 SDHP
18 Thrusters
18 Cleans
12 double unders(boy am I good at these)
20 pull-ups

Went to local intense class. No WOD, but did almost 2 in a row there.

1 mile: 7 min even
28 cal on the row
On the thrusters, dropped the 30# dbs after a minute, picked up 20# instead
So 14 as rx'd, then another 14
Used 20# dbs for the cleans (ie double rxd) and got 17
32 DUs
13 PUs

I hate pullups.

F/20yo/116 lb/5'3

Today's WOD looked a whole lot easier on "paper"...

Sub'd row w/ SDHP w/ 45# bar &
Sub'd DU w/ box-jump's

1 Mile: 7:03 (pr)
Pull-ups: 36
SDHP: 46
Med-Ball Cleans: 23 (I could have pushed harder on these)
Thrusters: 22
Box-Jumps: 31

Total - 158

Again another new excellent WOD.

10:46 mile
25 calories
22 wall ball shots, 8 lbs
21 clean, 8 lbs
16 box jumps
24 modified pull-ups
108 total

M/185/46
8:26 mile
Row 511
Thrusters 15# x 30
Cleans 7.2 k x 31
DU's 36
PU's #4 x 18
after long layoff I'm back

m/145/5'10/newbie

6:43 mile
subbed SDHP 35
thrusters (30# each hand) 12
Cleans 20# plate 16
single unders 150
pu's 16

need to work on pu's and du's

6:58 mile
100lb rows - 60
140 total - 30,45,35,30

195 today/m/47

8::00 1 mile run
500 m row 2::00
16 30Lb dumbell thrusters
27 16 lb wall balls
90 double unders
22 pull ups (did 30 as part of of warm up)

On the road and did not feel good today.

1 mile: 6:55
60 second rest
45# SDHP: 45
35# DB thrusters: 15
40# olympic DB cleans: 15
Double-unders: 25
Pull-ups: 12

Total time: 17:55, reps: 132

1500 m run: 6:10

WOD

119 total (reps + cal)

42/F/120
Mile 8:14
Row 412
thrusters #8 x 40
cleans 7.2k x 47
DU's 43
PU's jumping 21
first Crossfit

Run 1 mile - 7:21
Two minutes of each:
Row - 35 cal (500m)
30 pound Dumbbell thrusters - 21
20 pound Medicine ball cleans - 22
Double-unders - 50
Pull-ups - 26

Total 17:21 and 154 reps

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

4 M 190#

CFWU 2 X 15r

1 mile 5:44
row 38 cal
30# thrusters 20
20# db cleans 25 (no medicine ball)
double unders 25 (I suck at these)
Pull ups 35

Totals 5:44 mile
total reps 105
with cals 140
total time: 16:26

dsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsd

#256 Cara -
I ordered one of the "Your workout is our warmup" t-shirts from Valley CF in LA not long ago (I saw it online and contacted them - it was EASY!)...email Mike Latch there and he should be able to fix you up: MICHAEL LATCH (injanay@socal.rr.com) or www.valleycrossfit.com

Bighead and Kai-
Everyone has thrown their .02 in for you guys - I think Coach said it best....I would add, I've been CF for 1.5 years too and didn't start Zone until this year. I never really understood how much it could and did matter - I ate well, so I thought I was alright. Then, I saw the CFJ with Nicole, where she was preaching the Zone gospel (I think it was February of this year), and she said (and I paraphrase here), "In order for you to follow Zone and be dedicated to it, your times in WOD have to f****g matter to you." It was great! She went on to explain if your times, etc. don't matter, then eat what you want. But, if you want to take your WODs from where they are now to a whole new level, try Zone for just two weeks and see how you feel. For the first time, I got it and understood why I should eat in the Zone. I started Zone not soon after, and after two weeks, you can tell it does matters. The best way I know to explain it is this: the difference between eating the Zone and eating anything else is like the difference between Crossfitting and riding a stationary recumbent bike - there's really no comparison....

I went a couple of days at the end of last week where I did a "pseudo" Zone diet, and I had two milkshakes (gasp! I didn't have them both at the same time, just one per day). They were SO good...but Sunday, when I attempted a WOD, I literally couldn't do it and DNF - it's only the fourth WOD I haven't finished in 1.5 years. However, as soon as I got back in the Zone Sunday, I got back on track, and I was able to finish Jason on Monday and set a PR. It matters what you eat. Listen to Coach - he knows what he's talking about!

You can get a cliffnotes version of the Zone here (for free):
http://www.crossfit.com/journal/2007/10/zone_meal_plans_crossfit_journ.html
and if you want to get the CFJ where Nicole preaches on Zone, you should order that one - it's worth it.

For anyone else, you know how we all say, "I wish I had found CF sooner...I'm in the best shape of my life..." If you haven't started Zone yet, once you do and you find out how much of a difference it makes, you will wish you started it sooner too...just my .02

Scaled DB thrusters down to 20lb dumbbells.

1 mile run: 7:04

Spent 1:05 recovering before manning up to the circuit.

Row: 34 Calories
20 lbs. Dumbbell thruster: 33
20 lbs. Medicine ball cleans: 22
Double-unders: 49
Pullups: 29

Total time (including rest between run and row): 18:09

I shortchanged the ROM on the Dumbbell Thrusters and Medicine ball cleans because of tight hipflexors. However, my Double-unders and Pullups really suprised me, in a good way.

Mile: 5:58
Row: 36 Calories
Thrusters: 25
Med Ball Cleans: 35
Double Unders: 80
Pull-ups: 26

Total reps: 202
Total Time: 15:58

1 mile run: 6:35
Row: 42 cals
Thruster, 32# : 26
Clean, 22# ball: 25
Double under: 30
Pull-ups: 18
Total: 141

check that... total reps 112. i guess my brain wasn't functioning correctly immediately after the workout

46 - 6' - 210#

As RX'd

17:18 - 186 reps/cals

Must admit, was a little broke off from the "Trevor Challenge" yesterday...Team time 18:43...OCFA - Truck 9 "A" shift. (No ringers) Legit full range of motion on all reps...We had a watchful eye on us and even called some as misses. would've been much closer to 18 even or below if the eye wasn't on us.

m/39/235
8:13 run
38 cals
25 thrusters
22 cleans #14ball
19 burpies (sub for double unders)
25 pullups (assisted)

129/ 18:13

45/M/6'/180

SAW THE WOD I MISSED FROM FRI 23 AND HAD TO DO IT!

TIME: 23:32 AS RX'D

5 ROUNDS OF:
25 2 POOD KB SWINGS ALL OVER HEAD. LAST 2 SETS WERE BROKEN.
25 BACK EXT. FROM VERTICAL TO HORIZONTAL.
25 GHD BELOW PARALLEL TO VERTICAL.
25 KNEES TO ELBOWS.

AND WHY DID I DO THIS INSTEAD??

RURAL/METRO FIRE DEPT.
TUCSON,AZ.

cara #256

https://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F16062&rnd=3680541&rrc=N&affl=&cip=&act=&aff=&catstr=HOME:cft&pg=ste_cat&ref=cft

http://www.cafepress.com/crossfitotg/5189998

20/M/6'/170#

1 mile run: 6:36
Row: 26 cals
Thruster, 15# : 9 (did these last, totally gassed)
Clean, 22# ball:
Jump rope: 92 (Can't quite do doubles)
Pull-ups: 16

This is barely my second week in and Zulu Oscar Mike Golf, how I love Crossfit. Now, if my lower back would stop hurting like crazy...and I could get up to doing the stuff as rx'd...yeah.

CFWOD #26
Run one mile: half up hill/half downhill; a miserable 9:51! :O
2 minutes each:
Row: SDLHP – 59
30# DB Thrusters – 22
20 lb Med. Bal Cleans – Subbed Oly Bar Cleans(45#) – 25
Double unders (ugh first try) – 22
Pull ups – 16 + 20 assisted

Rest only to get set for next exercise.

Another beautiful WOD! Looking forward to tomorrow!

This was a good one - had to sub 45 lb sumo deadlift high pulls for rows and I subbed 45 lb plate cleans for the med ball cleans because my heaviest medicine ball is only 12 lbs

1 mile on treadmill - 6:19
45 lb sumo deadlift high pulls - 51
30 lb DB thrusters - 23
45 lb plate cleans - 20
Double unders - 68
Pull ups - 21

...all in all, happy with that performance, but my wrist feels really tweaked, hope it feels better tomorrow

WU: CFWU x3
WOD:
1 mile + 75 elevation: 6:11
Double Unders (sub for row): 45
Thrusters: 31
Cleans (oly bar): 30
Duouble Unders (really got a few 2s & 3s going): 61
Pull ups: 44
Total: 211 (if my math is right!)

Did Jason today.

Time: 26:22

Muscleups felt like crap. :(

M/19/188/5'6"
As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time: 21:37)

Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.

M/36/5'11"/201

Run 1 mile: 8:17
Two minutes of each:
Row (SDHP) 45 REPS
30 pound Dumbbell thrusters ( USED 65# BARBELL) 25REPS
20 pound Medicine ball cleans: 25
Double-unders: 20
Pull-ups: 30

Run 1 mile, 11:58
47 pound Sumo-deadlift high-pull, 42 reps
30 pound Dumbbell thrusters, 11 reps
20 pound Medicine ball cleans, 16 reps
Tuck jumps, 23 reps
Pull-ups, 23 reps

Total time = 23:00
Total reps = 115

m/43/175

mile 6:34
45lb SDHP- 52
35lb DB thrusters-20
2x 20lb DB cleans- 22 (should have used 25lb wgt)
Single unders- 170
Pullups-28

total reps 122 not counting single unders
total time:18:34 extra 2min for transition from run to gym.

1 mile Run 8:16
Row 21 cal
Thruster 28
14# MBC 18
Double unders 30
Pull-ups 18

29/m/195

Mile: 10:30
Row: 22 cals
Thrusters: 28
Cleans (12#): 15
Double Unders: 23
Pull Ups: 15

Goin on the honeymoon last week has made me lazy. 20# ball was in use.

29/f/112

made up wod i missed:

Five rounds for time of:
2 pood Kettlebell swings, 25 reps (50#db)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

32:45

pre:wux1
post:nothing

got a damn flat tire on the way to the gym, didn't have enough time to warm-up or attempt todays wod.

First workout after a year long layoff.

Male, 29, 210#

8:20 mile

147 single jumps - I need some jump rope practice
20 cleans
35 thrusters
17 pull ups - my weakness
31 calories

m/34/145/5'7

run 6:40
sdlhp 45 lb 65
db thruster, 24
cleans using 45 lb bar touch ground full squat 34
pullups 32
jump knees to elbows 72 reps

total 17:15

cfwux3

As Rx'd

Mile 6:55
Row- 35 cal
Thrusters-30
Cleans- 26
DU's- 20
PU's- 40

Time: 16:55
Total: 151

26/M/190/6'2"

Hello all,

I was gone this weekend trying to find a house so I'm doing 2 a days till i catch up. Here is what I did today.

Workout #1: 9:00am, 3 rounds for time
50 pull-ups
800m run
Total time 42:19 (The pull ups were killer, at the end I was only doing 2 at a time!! NICE)

Workout #2: 5:00pm, For Time
15 Thrusters (95lbs)
30 push ups
12 Thrusters (95lbs)
40 push ups
10 Thrusters (95lbs)
50 push ups
8 Thrusters (95lbs)
60 push ups
Total Time 21:35

Now I eat chicken, drink some wine and wait for tomorrow. Am I doing enough coach? I love this stuff!!

good workout today i enjoyed it

8:33 run wow its been awhile since i ran haha
did SDHP isntead of rows for two minutes lost count
31 30pound db thruster
36 cleans, with a 40 pound bar, i had no medicine ball
4 minutes of just straight skipping, i cant to double unders yet
i did 16 pull ups, man were they tough

m29/6'2"/205

mile - 5:36
row - 44
thrusters - 23
MBC - 15
DU - 99
pull-ups - 28

total - 209

m/30/5'7"/163

Today's work-out is nearly impossible in a crowded normal gym.

100 squats
5 PU/Dips
75 squats
10 PU/Dips
50 squats
15 PU/Dips
25 squats
5 PU/Dips

23:06.

Basically, I did Monday's work-out. The week-end off did me a world of good. I felt stronger on the pull-ups and cracked off every single requested squat. My right big toe is killing me, though, and I don't know what that's all about.

Mile: 9:15
Row Cals: 31
30# Thrusters: 16 (thrusters are my nemesis!)
20#dB Cleans: 17 (did 20#per hand =double! oops!)
Pull Ups: 17 (strict - some guy was stretching under the high pull up bar...grrr)
Double U's: ~31 (~125 singles/4) - rope is too long - must cut it to right length.

Some strange looks, but I was gassed and working harder than anyone in the gym...great WOD.

run 8.55
row 36
thruster 20
du 21
pull ups 20
clean 54

Took turns with Billy. I went first.

run 1720m (~1.08 mi) - 7:46
2 min each:
row - 36 Cal (545m)
30lb DB thrusters - 23
7kg (15.4lb) med ball cleans - 22
double-unders - 25
pull-ups - 22

Time: 17:46
Total: 128

Double-unders were alternated with singles. I need to work on stringing them together.

Billy, I would not say that I kicked any part of your anatomy. I think we each had an appropriate amount of our a$$es handed to us by this one. Strong work!

~Nick

42/170

Mile: 7:26 - Fastest mile I have run in a long while.
Rowing: 42 Reps, used bowflex set at 100 lbs.
30 lb. db Thrusters - 28
20 lb. db swings - 36 forgot and did db swings instead of cleans.
Double unders: Rope busted halfway thru, switched to tuck jumps - 28
Pullups - 35 Tried to incorporate butterfly kip

Total - 169 Time - 17:35

WOD #2 done at 5pm, 8 hours after this morning's WOD. I did May 23rd's 800m run/50 pull ups X 3 in 19:22. Ow.

F/30/5'5"/138
As rx'd
Run 7:30 (tm)
Row - 32
30lb. DB Thrusters -22
20lb. MB Cleans- 31
Double unders - 42
Pull-ups - 43

Total:170

subbed 50lb SDHP- 40reps
30lb dumbell thrusters- 14
subed 15lb dumbell squat cleans- 15
double unders- 38
pull ups- 25

time: 17:44
reps: 132

32 yom 240 bwt
bike 10 miles to gym
mile 7:10
sdhp 45lb - 48
30lb db thrusters 18
20lb med ball clean 23
du's 25
pu's 25
total 139 time 17:10
bike 10 miles home

17:12 rxd
7:12 mile on treadmill (limited by speed of tread)
31 calories
22 dbt
22 mbc
85 du
36 pu
196 total reps

I caught some kind of virus that left me indisposed and splitting my time between the bathroom and the bed yesterday. I'm still feeling a bit weak, but I didn't want to miss another WOD.

1 mile on the treadmill at 2% incline - 11:10
2 min. cable rows at 75# - 45
2x20# db thrusters - 20
6# medicine ball cleans - 20
single unders with jump rope - 48
jumping pullups - 35

- Chad

M/31/6'1"/220

1 Mile - 8:28 (first mile run in probably 8 years)

Row - 27 calories
30 lb Thrusters - 22
25 lb Cleans - 31
Double Unders - 37
Pull Ups - 22 (12 dead hang and 10 jumping)

Total score - 139

44/m/153

Did 3 mile bike to start
33 cal row
30 45# bar thrusters
33 #14 med ball cleans
42 du
20 pull ups

158 total

M/30/150

1 Mile - 7:40 (treadmill)
Row (subbed 45# HPDL) - 47
25# DB Thrusters - 20
16# Medicine ball cleans - 20
Single unders - 146
Pull Ups - 24

Did Murph yesterday and was definitely feeling it all through this WOD. The run was tough, the row was tough, the thrusters were tough, even the cleans were tough! And let's just not talk about the pull-ups.

22/M/162
--------------
1Mile - 6:43mins

30# Thrusters - 22
10# DB Cleans - 37
Pullups - 31
Double Unders - 73
Row (Calories)- 39

Total - 202

Andy, one last quote for the night, off to finally do the WOD...

"Just keep it still back there, lady, or we're going to have to, you know, shoot you."

M/26/196
1 mile- 7:36
Row - 40 calories
30# dumbbell thrusters- 20
20# medicine ball clean- 32
Double unders- 24
Pull ups- 24
total- 140
time- 17:36

Can someone please explain to me why CrossFit promotes kipping on pullups? I can't seem to find a clear answer. I'm in the Navy, and we always do ours straight up and straight down. They don't count otherwise. I'd love to understand the logic behind the kip, other than feeling like you can do more than your back alone allows.

If you could email your answer to benjamminc@yahoo.com with the subject "KIP" I would greatly appreciate it. There are just way too many responses in these posts to go searching for the answer.

Thank you to whomever responds!

Rough Morning...

Run - 7-8 minutes
Score 118

m/47/177

1 Mile 7:25
transition 0:40
row 32
30# thrusters 22
18# ball cleans 22
double unders 20 (took me 1:45 to get the hang of it)
pull ups 20 (still sore from yesterdays j-mu's)

total 116 - killer

I do my WOD at 24hr Fitness and I love the looks I get from people here in Irvine, CA.

Not as Rx'd, trying to rehab my shoulder so I only used 10 percent of the weight. Also, took longer rests than I would have prefered because of a crowded gym, so gave myself a full 2 minutes at each station.

Total time 28:29
Run, 1 mile, 5:57
Row, 516meters
Thrusters, with 8lb weights (I swallowd my pride on the shoulder exercises) 65 reps
Med ball cleans, with 1kg, 19 reps
Double unders, 60 (1 per double jump)
Pullups, with 115lb assist, 60 reps. This still hurt my shoulder a bit when I had to push myself down.

1 mile: 8:58
47 - 45lb SDHP subs for Row
28 - 60lb barbell sub for 30 pound Dumbbell thrusters
26 - RXd 20 pound Medicine ball cleans
174 - single under, subs for Double-unders
26 - RXd Pull-ups

Total WOD time: 19:29; 21 sec between run and pressing go on timer. Hard to give that a total, don't wan't to skew any numbers b/c of single unders.
Thanks,

37/m/165/5'4"

I did the "Jason" workout. I did 4 close grip pullups and 1 ring dip for each muscle-up. Squats wound up being a "break" of sorts. This was a hard but very good WOD. Time 39:14

40/m/5'8"/201
1.2 mile run 9'04
SDHP 45 reps
30# dumbbell thrusters 15 reps
45# cleans 20 reps
tuck jumps (no jumprope skills) 35 reps
pull-ups 16 reps
total time 25'08

Run (treadmill) 6:50

Row----------------- 34 calories
25lb med ball cleans-27 reps
30lb DB Thrusters----27 reps
Double Unders--------62 jumps
Pull Ups-------------35 reps

TOTAL----------------185

m/38/170

21.m.134.65"

No 20lb medicine ball at gym so used 20lb db
can't yet double under so did single under and divided by 3

8:00 Mile
Row 39
Thruster 30
Clean 15
Double under 47
Pull Up 25

Time: 8:00
Total Reps: 156

*trying to get back to crossfit shape after a 5-6 week semi-rest period from a severe ankle sprain... it's still a little swollen (little bump below the instep ankle kind of hard like bone not present on the other ankle) and hurts a tad at extreme points of extension... anyone know what this might mean? please email me if you have any idea on what should be done

Full 2 min at each station, but I got an extra :30 or so moving from station to station. Subbed box jumps (24", I'd guess) for the double-unders. Pullups were done switching off with a partner for a total of 4min.

6:50 mile
Row 44 cal (1:44 @500m)
Thrusters: 25
Cleans: 25
Box jumps: 40
Pullups: 47

1 mile:6:03
row:57
thruster:50
Clean:60
sub dub-unders for push-ups-175
75 pull-ups
time=16:03

1 mile run - 6:35
subbed sumo highlifts for row -28
30 lb bumbell thrusters - 30
12 lb. medicine ball cleans - 35
subbed knee to stomach jumps for doubleunders - 30
pull-ups - 21

M25/205/64

6:40
44
20
30
40
31

165

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

over to buddy's to deliver kettlebell and cue Shelly n Jennie thru yesterday's WOD. they did great! still can't bring the knees to the elbows, but they're gettin there. Hilary wuz so thrashed from modified "Jason" yesterday, so she kinda took if easy and did 3 rnds of 800m + 50 push-ups (mostly from knees)

back to big box for...

cfwu
WOD:
mile - 7:00
row - 28 cals
20# db thrusters - 30
20# db clean - 32
double-unders - 48
pull-ups - 33
total - 171
time - 17:00

blah... shoulda pushed harder on all of it. maybe i'll do this one again if i get a chance to meet up w/one of my buddies when they make it up. if i do it again i'll make sure not to wuss out and actually use the 30# dumbbells.

- Run 1 mile 7:39 (on treadmill)
- Row 39 cal
- 22 pound Dumbbell thrusters 27
- 20 pound barbell clean 43
- Tuck jumps 60
- Pull-ups 12.. hosed!

M/27/5'10/225lbs

1 mile in the rain: 13:20...lol. yep, and i still hate running.

45 SDHP w/bar.
12 40lb DB Thruster.
12 45lb BB Cleans
65 Jumping Jacks
22 Pullups

(272 pullups in 72 hours. not bad for a fat boy)

Vance

mile 6:37
SDHP 50
thrusters 50
cleans 61
DU's 66
PU's 30

Been Crossfittin' about 4 months now, but this is my first post! (I think up until now I was just too embarrassed with my effort) Now I just don't care. This is probably the closest I've come to Pukie since high school x-country races.

19/m/165

1 Mile - 5:58
Row - 27 (Started 30 seconds late)
30lb DB Thrusters - 20
20lb Med Ball Cleans - 27
Subbed Single Unders (120/3) - 40
Pullups - 35

Total time 15:58
Total Reps - 150

I don't feel at all good about my performance on this one. Need to improve next time. Speal, you are a beast. The end.

25/F/5'8/130

1 mile run: 7:50
Row: 22 cal
30# Barbell clean: 17
20# Thrusters: 17
No jump rope sub'd unanchored situps: 51
Pullups: 15 (blah)

My legs were burnin I tell ya!!!! Felt great!

Run 1 mile 5:30
Two minutes of each:
Row 48 cals
35 pound Dumbbell thrusters 31
25 pound DB cleans 42
Double-unders 47
Pull-ups 31

Coming off a 4 day break while on a trip with the family. Starting my 4th week of CF. I knew this one would hurt.

Run on treadmill 1.5% grade - 8:04

Row - Sub'd SDHP 45# - 57
30# DB Trusters - 25
20# MB Cleans - Sub'd 20# plate - 22
Double Unders - 15 / mixed with ~ 75 singles
Pull-Ups - Assisted with bench - 25 (I don't count these)

Total reps - 119 + answered my 4 year old's questions during workout (~20) :)

Subbed jumping rope for the run for 8:00
SDHP 65
30# dumbell thrusters- 20
20 # ball cleans--20
tuck jumps for double unders- 60
Pull-ups-30

Total 195 for an even 18 minute gut buster.

Coming off a 4 day break while on a trip with the family. Starting my 4th week of CF. I knew this one would hurt.

Run on treadmill 1.5% grade - 8:04

Row - Sub'd SDHP 45# - 57
30# DB Trusters - 25
20# MB Cleans - Sub'd 20# plate - 22
Double Unders - 15 / mixed with ~ 75 singles
Pull-Ups - Assisted with bench - 25 (I don't count these)

Total reps - 119 + answered my 4 year old's questions during workout (~20) :)

Run 1 mile- 7:13
Cable row with #100 - 60
30# dumbbell thrusters- 20
20# cleans - 30
tuck jumps- 60
lat pulls #200- 25

total time- 17:13

Run 1 mile: 9min
35# SDHP: 43
10# db thrusters: 25
20# med ball cleans: 11
vertical jumps: 37
ring rows (feet on floor): 31

33/M/185

Total Time: 14:40
1 mile: 4:40
#45 SDHP: 60
#30 DB Thruster: 25
#25 MB Cleans: 20
24" Box Jumps: 25
Pullups: 25
Total Reps: 155

One mile, 7.43. Subbed SDHP 45#s for rows ... which accounted for 65 of 138 points; don't think I would have hit more than 40 or so cals on a rower. Grade inflation.

Profoundly sore from the Trevor Win E Memorial Day workout yesterday ... but it got CF Memphis in the paper, and more importantly raised the money for a good cause.

Paul

still trying to figure out whats buggin my kness so I skipped the run portion.

15 15# in each hand thrusters
16 6# med ball cleans
102 single unders
18 pullups

I'm getting there

Mile: 8:00
SDHP 72
Thrusters 35
Clean 35
Double Under- I'm horrible at these. 20
pull-ups 34

I was disappointed in this effort

I just realized I posted 60 pullups @ comment #292...I don't know why or how I thought I did 60...it was 30.

Having said that, I had to play catch-up yesterday, so no rest. That makes 3 days & 330 WOD pull-ups. I tore-open 2 calluses on my left hand today.

Loving these new WOD's.

m/33/220/6"0

As Rx'ed

1 mile in 8:30
rowing - 34 calories
thrusters - 26
cleans - 20
double unders - 29
pull ups - 22

total time 18:30

took a long time to go from cleans to double unders (almost 1 min) so I added one minute.

28yrs/165/M

Mile: 5:50 (on elliptical at Level 15)
SDHP: 40
30lb Thrusters: 25
20lb MD Ball cleans: 25
Tuck Jumps: 30
Pullups: 29

8.09 1 mile

65 45lb SDHP
20 30lb DB thrusters
21 35lb KB squat cleans
64 double unders
27 pullups

total time: 18.09
total reps: 197

84deg at 17:00

Sprained ankle so had some subs.

2k row 7:58
2 minutes of:

Row 38
65lb barbell thrusters 21
20lb medicine ball clean 22
Double unders 26
Pullups 32
Total 139
Total time 19:00

didn't have time for today's workout. will make it up tomorrow maybe.

did 5x5 back squats: 225 255 275 275 275

post: max rep in 1 min. 205lb. front squat: 12

22:15 total time. 2nd workout on crossfit.

7:40 mile
20 cal row
30 thrusters (used 20 lb weights)
30 cleans (used 12 lb ball, gym didnt have 20 lb)
200 reg jump rope count (cant do double unders)
15 pullups

Run 1 mile - 9:16
Two minutes of each:
Row SUB Low Lat Rows - 46 reps
30 pound Dumbbell thrusters SUB 30 pound barbell thrusters - 33 reps
20 pound Medicine ball cleans - 34
Double-unders SUB Tuck Jumps - 36
Pull-ups - 32

19:16
Total reps - 181

As Rx'ed

6:27 Mile Run

Total of 199 score

8:25 mile
37 sdhp
13 thrusters 30 lb
26 cleans 45 lb bar
20 double unders
28 pullups

Total 124

2.2 mi run to gym - untimed

43x SDLHP
15x 30lb db thruster
25x 22lb bodybar clean
51x double under
15x deadhang pullup (no kipping here)

=149

Feel like I could've done twice as many thrusters if it was 60lb barbell. Not being able to rack it kills my balance.

6 min jump rope -- sub for run, my foot has been hurting trying to rest for SE games 5k
Row - 36 cal
Thrusters (30#) - 27
Medicine Ball Cleans - 26
Double Unders - 78
Pull ups - 39
Total: 204

Feeling pretty tired even prior to the workout.

Run 1 mile - 7:40
Two minutes of each:
Row - 32
30 pound Dumbbell thrusters - 22
20 pound Medicine ball cleans - 18
Double-unders -12 :(
Pull-ups - 41

Total - 125 :(

B. Rhaly
1 Mile - 6:24
SDHP: 46
Sub Wall Ball Shots: 26
Med Ball Cleans: 23
Double Unders: 47
Pull ups: 29
Total = 171

Jason Deit
400 M - 1:25 (followed by 30 sec. of each)
SDHP: 15
Sub Wall Ball Shots: 5
Med Ball Cleans: 4
Single Unders: 15
Pull ups: 6
Total = 45

Nathan
400 M - 1:36 (followed by 30 sec. of each)
SDHP: 14
Sub Wall Ball Shots: 8
Med Ball Cleans: 6
Single Unders: 31
Pull ups: 6
Total = 65

As Rx'd
8:20 mile
162 reps/calories
Total time 18:20

25M/6'6"/240lbs

Pre: Clean and Jerk 1-1-1-1-1-1-1
205 lbs
215 lbs
235 lbs
255 lbs
275 lbs
285 lbs
305 lbs (pr)

Mile: 6:30
Row: 35 cal.
Thrusters: 20
Cleans: 28
Double Unders: 50
Pullups: 40

Total 16:38/173

29 yom 225#
subbed 45# hang squat clean for med ball cleans
subbed 20 inch box jump for double unders
otherwise as rx'd
mile - 7:02
6 cal (water rower not C2)
32 thrusters
22 hang cleans
48 box jumps
25 pullups
drenched in sweat

holy crap, i finally beat whisky at something. Wow, i'm proud!!!

Run 1 mile SUB 1/2 mile run - 7:42
Two minutes of each:
Row SUB Sumo Deadlifts High Pulls - 38 reps
30 pound Dumbbell thrusters SUB 45 pound barbell thrusters - 32 reps
20 pound Medicine ball cleans - 14
Double-unders SUB Tuck Jumps - 34
Pull-ups SUB Squats - 51

17:42
Total reps - 169

Mile run = 6:42 PR
Row = 37 cal
30# DB Thrusters = 20
20# med. ball cleans = 20
DBL unders = 20 (the thorn in my side)
pullups = 37 (the butterfly crawled out of the cocoon tonight!)
Total time = 16:42
Total = 134

F 13 67" 139

Run 1 mile SUB 1/2 mile run - 6:30
Two minutes of each:
Row SUB Sumo Deadlift High Pulls - 35 reps
30 pound Dumbbell thrusters SUB 45 pound barbell thrusters - 30 reps
20 pound Medicine ball cleans - 8
Double-unders SUB Tuck Jumps - 59
Pull-ups SUB Squats - 36

16:30
Total reps - 168

:Run 1 mile 7:10
Two minutes of each:
Row 41 Calories, 573 meters
30 pound Dumbbell thrusters, 16 reps
20 pound Medicine ball cleans, substitute DB 22 reps
Single Jump = 240 reps
Pull-ups = 16 dead hang pull ups, 5 negative

18:39
Ran up the hill on the drive to the Y. 8:39
subbed SDHP for rows, 50 reps
30# Dumbell Thrusters 15
20# Medicine Ball cleans, 15
subbed jumps for double unders, 40
pull ups, 20

My legs are fried from yesterday. But I am fired up.

6:45 on the mile
2 minutes X 45 rows
2 minutes X 30 lb dumbell thrusters.
totally gassed

33/m/210

1 mile - 8' 00"
row - 52 cal
thrusters - 35
med ball cleans - 33
d/u - 42
p/u- 34

I am a 30-year-old male.
I have a mass of 72 kilogrammes.
I am 170 centimetres tall.

Substitutions and remarks:

1) C2 rower has no display. I estimated calorie output conservatively.
2) Had no 30-lb dumbbells. Subbed 25-lb dumbbells.
3) Had no medicine ball. Subbed full squat cleans with a 45-lb barbell.

One mile run: 7:09
Row: At least 15 calories.
25-lb thrusters: 25
45-lb full squat cleans: 17
Double-unders: 16
Pull-ups: 29

Total: 102

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
1 mile - 1% grade, 7.0 mph - 8:49
Row - set at 2, 23 cals
30# DB thrusters - 12
12.5# medicine ball cleans - 39
Single unders (learning JR) - 42
Pullups - 6

122 and a lot of sweat

M/46/145

CFWUx1
1/2 mile jog for WU

Run 1 mile 6:30
SDHP - 52
28 pound Dumbbell thrusters - 25
20 pound Medicine ball cleans - 24
Double-unders - 25 argh
Pull-ups 32

133 in 16:52

35 M 165#

1 Mile run: 6:00 (PR)
2 min ea:
45# SDLHP 36
45# bar clean 21
30# dumbell thrusters 34
Double unders 41
Pull-ups 45

Total 177

time: 16:39
total: 167

6:39 mile
30 row
28 thrusters
25 cleans
56 double-unders
28 pull-ups

that was fun.

M/23/155 GregAWU

1 mile run on treadmill - 7:32
15.4lb medicine-ball cleans - 30
Pullups - 32
30lb DB thrusters - 15
Double-unders - 65
Row - 29

Total - 171

Had to substitute a lot since I had my hip fixed

Did 8 min on the NordicTrac
2 add min for row
18 thrusters
20 cleans
42 push ups
38 sit ups

I do not have a pull up bar at the house yet. Trying to get a rowing machine as well. Good workout.

Had to substitute with my hip being fixed

8 min NordicTrac
2 add min NT
18 thrusters
20 PC
42 push ups
38 sit ups

Working on getting a pull up bar and rowing machine at the house. Good workout.

tim:

18 minutes
50+25+30+53+35=193

31 m 235#
9:12 mile
33 row
18 thrusters
30 cleans 45# bar
30 double-unders
20 pull ups

Run 1 mile (10:11)
Two minutes of each (subs):
20 pound dumbbells SDHP
20 pound Dumbbell thrusters
20 pound dumbbell (one) cleans
single-unders
Pull-ups (bench assisted)

Post total time and total reps plus calories (from row) to comments.

20:11, with 99 reps
Avg. HR: 169
Max HR: 187
29/M/221/6'0"

M/201/5'10"/36

Mile- 5:49
Row: 37
Thruster: 17
Cleans: 25
DU's: 39
Pull-ups: 33

151 reps at 15:49

198#

189 total reps

M/28/185/6'0"

Total time: 16:57
Row subbed with SDHP: 31
30# db thrusters: 21
20# db cleans: 19
Double Unders: 88
Pull ups: 27

Thrusters, cleans, DU, PU = 155

31 SDHP reps are equal to 310m row, according to the FAQ page. Number of Calories? I don't know.

m/36/193
mile 8:21
sdhp 48
30# db thrusters 17
med ball cleans 17
dbl unders 17
pullups 22
ouch...c ya tomorrow

Many subs...
1 Mile...6:00
45# SDHP...........68
30# DB Thrusters...40
20# DB Cleans......37
Jumprope...........287
Pullups............34

42yo/m/5.11/170#

1 Mile...9:00
25# SDHP...........54
20# DB Thrusters...24
20# DB Cleans......25
Jumprope...........125
70# Pulldowns......27

29yo/f/5.3/110#

hands still shredded. . . . .
sub'd 36 min run to Morro, Arica, Chile
153 ahr/166 mhr

44yo/male/177lbs

mile run on treadmill - 8:51
Rows (cable row w/90lbs) - 50 reps
30lb db thrusters - 17 reps
20lb medicine ball cleans - 20 reps
Box jumps - 47 reps
Pull ups - 26 reps

160 reps total.

This one is tough to do continuously in a globo-gym. Too many people in the way!

BHBHBHBHBHBHBHHBHBHBHBHBHBHBHB

CFWU X3

WOD as rx'd

6:34 min. mile (knee was sore so i didnt push it)
45 cal.
32 thrusters
45 cleans
30 double unders
34 pull ups

total time = 20:24 (i gave myself time between excercises instead of just going 10 straight minutes)

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBH

6 hrs Pre: CFE Bike Tabata, 1.2 miles covered

1 mile run Time: 8:23
Row SUB 45# SDLHP: 43
30# DB Thrusters: 15
20# Med Ball Cleans: 35
Double Unders SUB Tuck Jumps: 51
Pullups: 35

Total Reps: 179
Total Time: 18:23

(18:00, 99) = (8:00, 24, 15, 15, 22, 23)

28M/5'10/185lbs

Run: 6:45
Row: 22 cals (Concept II rower)
30lb Thrusters: 22
Deadlifts (30lb barbell, no medicine ball): 16
Double Unders: 0 (no rope or coordination)
Pull Ups: 17

mile 7:49

40 sdhp
25 10# mb clean
15 thrusters
06 double unders 2 min of jump rope = many attempts @ du
12 pull ups no energy left

37M/5'10/185

Steve 46/168/M

Stairmaster on level 14 8 minutes
Row (could not get calorie counter to work)
Thrusters (30?)
45lb cleans (30?)
Jumb Rope (175 singles)
PU's 20

m/39/5'4"/143

1.1 miles: 8:22
45# SDHP: 60
20# med ball clean: 20 (transposed cleans & thrusters inadvertently)
30# db thrusters: 15
double unders: 16
pull ups: 20

Total time = 19:30 (includes just over a minute time between the run and the 10 min running clock)
Total reps = 131

36/6'2"/192

Time: 6:48 mile run w/continuous 2 min intervals to follow.
Row: 46
Thrusters: 30
Cleans: 19
Du's: 41
Pullups: 41
Total reps: 177

The run felt great despite how sore my legs were from yesterdays workout. The thrusters and cleans were the hardest to contend with in that order.

1.6k run - 6:53
Row: 38
Thruster: 31
Cleans: 30
DU's: 55
Pull-ups: 37

191 reps at 16:53

5:55 mile (w/ stoplight) + 1:15 transition + 10 min circuit = 17:10 total time

calories - 26
DB thrusters - 15
25 lb plate cleans - 20
Double unders - 26
pull ups - 26

Total reps 113

38/m/185

6:00 mile

row------------75 pulls (readout broken)
dbthrusters----25
medballcleans--30
double unders--43
pullups--------30

total----------203

17:27 - 50/17/25/62/25 = 179 - subbed sdhp for row

Nursing an instep strain.

Did 1 mile on eliptical machine instead of run, 11:05.
2 minutes each:
Rowing 33 cals
30 lb DB thrusters, downgraded to 20's after 1:20
20 lb DB Cleans
Double Knee Strike Drills, alternating sides (less pressure on instep than jumprope)
Pullups, bodweight, then assisted by machine

Awesome Workout!

M/51/165 Wednesday 5/28

Intensity down. I have a "Hash" to run this PM. Plus, I pulled my rt. forearm muscle so bad yesterday that my grip is all messed up today. I couldn't do pullups or even ring rows without a lot of pain.

WOD - 28:21 total time

40# cable rows (sub'd for rowing machine) 46
Thrusters 20
Med ball cleans 27
Tuck jumps (sub'd for DUs) 60
80# lat pulldowns (sub'd for PUs) 31

I can see this WOD will be a great one. I wish I had a rowing machine and that I could do PUs today.

26/m/6'4"/215lb
second WOD today (made up yesterday's this morning)

run - 9:14 min
SDHP, 45# bar - 60
thrusters - 22
cleans - 15
DU - 30
feet-on-floor PU - 12

Finishing up my first week doing CrossFit and loving it!

7:55 mile

SDHP - 38
DB Thrusters 20# - 25
MB Cleans 15# - 23
Single Unders - 162
Pullups - 17

mountain bike 3 hrs

23/m/5'9"/149#

Oh man did I underestimate this one...

I thought 2 days rest would be enough for my feet to feel better after Saturday's, but they're still in rough shape.

Run still felt decent... far from a sprint, but at least kept pace the whole time.

7:39 mile
Row: 35 cal
60# Barbell Thrusters: 25
20# Medicine Ball Cleans: 20
Double-Unders: 22
Pull-ups: 25

Total Time: 17:39
Total Reps: 127

Notes:

I was timing myself, so I couldn't do a 100% running clock throughout. Breaks were no longer than 15 seconds while I wrote down my reps and moved to the next station. I also didn't take into account the time it took from hitting start on the watch to getting into position and starting the round.

So realistically it should be around 135. I'm willing to bet some of the med ball cleans were iffy form; they were much more exhausting than I thought, especially after that row and run.

To close on a positive note: I strung together 7 double-unders out of nowhere. I'd never done anything more than single DUs before, so I was absolutely shocked when I hit 7 straight, after all of those med ball cleans, row and run.

m/23/5'9"/172
run - 7:27 (accidently hit emergency stop about 3/4 mile into it)
calories - 35
thrusters - 22
cleans - 23
double unders - 35
pullups - 25

total - 140

I wasn't planning on doing today's WOD, because I do a crossfit class at the local Y on Tuesday nights.

And when I got there, the instructor was changing the original program (which was made back when he thought they were getting pullup bars) to a modified version of today's WOD.

Warmup:
3 rounds of:
OH Lunge 2 lengths of the gym (~ 75-100 m total distance)
30 Bicycle situps
15 Wallballs (20#)

WOD:

50 SDLHP Burpies w/ 20# dumbbells (my finish time 10:25)

Then 2 minutes on/1 minute rest:
skipping (I still can't get double-unders, but did a PR in 27 consecutive regular skips without tripping up. Lost count after that.
Pullups - no regular bar, used 4' bar - did about 25
Medicine Ball Cleans 16# ball - 12 reps
DB Thrusters: 31

m/40/245/6'

mile run 7:23
2 minutes each of:
Row (calories)36
30 lbs dumbbell thrusters 30
10 lbs medicine ball cleans 35
burpies 20
pull-ups 33

Did not have the continuous clock running

Forgot the row - doh.
6.32 for the run
Thrusters - 14kg dumbell - 23
Cleans 25
subbed double unders for knees to chest jumps - lost count
Pull ups - 19

22:10
41
31
27
48
40

sub'd
SDHP 45lb for row
20lb dumbell for 20lb med. ball

Great workout, thanks Coach! Hopefully I'm speaking for most when I say we really appreciate these new and different WODs!

lost the bit of papaer I wrote this on so I could read it at the gym with jack. couldnt get on tread mill, left rower on meters, subbed squats for medicine ball cleans, put some push ups in, then lost the bit of paper i recorded it on.

In short, I totally mucked this up. had a good 10 minute work out though.

I blame Jacob for making nasty comments about my neck scarf: Damaged my self esteem you see.... i will probabaly have to join a street gang to feel secure.

1 mile run - 6 mins
27 calories row (C2 set at 3)
21 db thruster
21 med ball clean (not Rx'd - only 6kg not 10kg)
24 double unders (terrible - must practice)
30 pull ups
6 mins plus 123

39/M/191lbs

1400m run - 6:00
2 minutes of each:
45lb SDLHP - 40
30lb db Thrusters - 23
15lb MBC - 20 (biggest med ball in the gym)
DU - 30
Pull Ups - 21

41/M/200

1mile run 8:29
SDHP 65
65lb barbell thrusters 34
20lb medicine ball cleans 32
double unders 54
pull ups 30

total 215

38/m/5'10"/165

stretching warmup

mile 6:55 (in the rain - first time running that far in a long time) then it tooka about 1 minute to get to basement for 2minutes each of the following:
45# SDHP 49
25#DB thrusters 17
25#DB cleans 22
100 single unders then 22 tuck jumps
pullups 22

24/m/6'1"/200

5 minute jog warm up and stretching

mile 7:12

then 2 minutes each of
54 cal row
16 20# DB thrusters
15 20# med cleans
17 knees to chest
18 pullups (jumping)

49m/5'10"/230
mile: 9:10
thrusters:23 reps
t-bar row:21 reps #95
mb cleans:21 reps
dbl unders:22 reps
pull ups:7

30/m/5'10"/230

Did not have anyone to record my stats...and I couldn't remember

did situps instead of pullups because of shoulder and bicep pain.

mile: 8:13

29/M/72kg/5'11

1600m run (treadmill incline on 2): 7:35
2 minutes of each:
Row - 43 calories
DB thrusters @ 12.5kg each - 27
MB cleans @ 9kg ball - 29
Double Unders - 84
Body rows (sub for pull-ups): 27

Total score: 210
Total time: 18:55

That was a really good one :)

#177 - Mat - Re: help with double-unders...

The DU itself is the same movement, same posture, same arm movement as the normal jump but with more tension. Don't dip hard or kick up your feet in the jump and don't swing your arms in big circles. It's the same motion - the rope movement comes mostly from the wrist but you'll have much more tension in your arms and body as a whole, and that's what provides the speed.

Try two or three normal jumps before the double to get your rhythm going. 1, 2, 3 double, 1, 2, 3 double. Then it's just a matter of stringing them together. 1, 2, 3, double, double etc until you can do them continuously. As you get faster it becomes more important to have a rope that isn't too long. Hope that helps!

1 mile run: 6:33
Row: 29 cal
Thrst: 35
MB sqt cleans: 45
pullups: 37
DUs: 45

Total: 191

as rx'd - no resting.

age 41
bwt 210#

subbed 30 minute stationary bike ride for 1 mile run. (knee surgery one week ago)
row-27 calories
30# db thrusters-35
20# med ball cleans-30
SINGLE UNDERS-150;maybe equals 40 double unders
pullups-31

estimated total: 163?

f/25/106

run 6:53
row -19 calories
25# db thrusters -15
MB Squat clean -20
Double Unders -51
Pullups -23

total 128

1 mile run: 6:48
50# SDLHPs: 31 reps
30# dumbells Thrusters: 30 reps
20# dumbell cleans: 43
Double Unders: 40
Pullups: 30

Total time: 16:48

165/29/m/5.9

31/M/183/5'8"

run 8:00
row - 35 calories
30# db thrusters -21
20# db Squat clean -17
Double Unders -50
Pullups - 16 - 9 jumping

38/m/5'4"/145
Colorado Springs

1 mile: 7:42
Row: 32
Thrusters: 30
Cleans: 22
Double Unders: 20
Pull-ups: 33

Total Reps/Cal: 137

Left hip bothering me on the run. Should go much faster. Downhill/uphill run. Single/double technique on double unders wasted energy and made for less reps (should get 35 or 40). Great workouts!

run 6:33
rowed 513 m in 2 min (not sure how many cals)
40 thrusters
30 cleans
150 single unders
25 pull ups

M.31.5'7.175
Run on treadmill
6:40
Row-27 cals
Thrust-26
Clean w/ 12 lb ball-25 (all that was available)
Dbl under-51
Pullups-27 (or 29, lost count-kinda hazy)
Total-156

F/124/39
Mile:9:02
Row: subbed SDHP-32
DB thrusters-36
BB cleans-19
Jump rope-2 min
Pull-ups-20

Alot of sweat, alot of heavy breathing!!

3 x cf wu
6:04 on the treadmill incline 1
row 37 cal
did my thrusters with 20 lbs
med balls with 12 lbs, somewhere around 40. first time so form was spotty at best
jumped rope for 2 min -- no double unders. toyed with one leg jumping. hard to do on my left foot.
subbed inverted rows for pull ups bc hands are shredded. did 20.

1 mile - 7:47
Row - 38
Thrusters - 20
Med Ball Cleans - 20
Double Unders - 75
Pull Ups - 20

Total time - 17:47
Total reps - 173

1 mile - 7:40
33# SDHPs* - 49
20# DB Thrusters - 28
12# Med Ball Squat Cleans - 24
Double Unders - 42
Pull-ups - 32

Total - 175*

*Subbed SDHPs for rowing

f/40/153/5'8

1 mile 9min 27sec
Row 26 cal
8kg DB Thrusters 26
MB Clean (dont know the weight) 21
Double Unders 16
Jmping Pull-ups 46

Total 135

F/39/160/5'10"

Tried running "pose" style with my puma h-streets. Had to stop a couple of times.

Mile 9:19
Calories 31
db thrusters 20# 25
med ball cleans 20# 21
du's 31
pullups 22
total 130

m/28/170/5'8"

1 mile run 6:48
row 28 cal
30 thrusters (30lb DB'S)
42 cleans w/ 20lb Dynamax
61 double unders
30 pullups

J: Total time: 17:02 Total Reps: 157 Cal: 39
Run: 6:24
Row: 39 cal
Thrusters (35lb DBs...don't have 30s): 22
MBC: 27
DU: 60
Pullups: 48

Just starting Cross Fit and find it to be harder than I thought. Working on building up weights especially lifting above my head.

run: 8:33
row: didn't write down the calories
thrusters: (20lb dbs) 25
mbc: 20
du: (didn't have a jump rope so I did stair machine) 2min 25 floors
pull ups: 15

M/29/205

mile: 7:59 (PR!!!)
45lb SDHP: 52
Thrusters: 22
MBC: 28
DU: 37
PU: 26 (with assist machine)

10:00 mile (6 mph on treadmill @ 2%)
28 row calories
28 30# DB thrusters
28 20# med ball cleans
100 singles (25)
40 pull ups

Total time: 18:13
Total reps: 178

Mile: 7:13
Cals: 41
30# DB Thruster: 21 (ouch)
20# MB Cleans: 23
Double Unders: 57
Pull ups: 36

m/185/22

Mile=8:40
cal=forgot
thruster= 28
med ball= 40
Pull ups=lost count
Sub push up for double unders

5/28/08 - 7:17 + 130 (25 thrust, 21 clean, 35 pull, 21 du's, 28 row)

35/f/155

1.3 miles 13:48

row - 24
15# DB thrusters - 19
10# medicine ball cleans - 19
double unders - 16
pullups (blue band) - 22

Total reps: 100
Total time: 23:48

approx. 1 mile run = 8.15
sumo high lifts? 24
30 pound db thrusters = 27
20 pound medicine ball cleans = 13
jump rope - single under
pullups - jumping 18

Morning:
1 mile 6:56 (Treadmill on 1.0 grade)
sub SDHP: 45
30# dumbbell thrusters: 18
12#(heaviest they had) medicine ball cleans: 22 (first time doing these--concentrated on good form)
sub 30" box jumps: 40-45 (forgot exact count)
pullups: 16

Afternoon:
Ringtraining.com "100 pushup workout"

Mile 6:49 (400m course)
SDHP 74
Thrusters 27
Cleans 24
Double Unders 19
Pull ups 17

Bmac mile-10min
row-277watts
thruster-35
45lb squat-clean -20
DU's-28
PU's-30

completed this morning

mile run: 6:32
sdhp - 50
30lb thursters -25
12lb med ball cleans - 56
single skips jump rope -184
pushups - 77

2nd rd
7:01
52
24
59
204
81

CFWUx1
BWUx1
mile7:24
row 41
thr 60#bb 27
med ball cl 20# 21
du 72
pullups 36
total 197

Forgot WB CL

15:44 total
row - 28
DB Thrusters - 18
DB unders - 18
PU - 25

17:15
161

Row-37
Thrusters-23
Cleans-35
Double Unders-35
Pullups-31

Ran the mile in just over 6. Lost about 1 minute going from station to station.

m/36/5'10"/165lb

1 mile: 8:09
no row machine (1 mile) 8:10
30lb db thruster 18
45lb bar clean (no med ball) 23
single unders - 200
pullups - 15

AL: stations were too far apart for continuously running clock so I did 2min total on each station with moving in between that was not counted
9:15 on the mile
20+ Cal Row (1st time on a rower)
30 DBThs
20 MBCls (20lb dumbbell, no 20lb ball)
80 Double-unders
35 pulls

Taylor: toe still swelling so walked on incline (7) .6 mile
23 Cal Row
36 thrusters (35lb thrusters)
30 cleans (25lb dumbbell)
2 minutes of jumping w/no rope
30 pullups

Jan-Michael:
10:15 mile
23 Cal row
40 Thrusters
30 (25lb plate)
70 double unders
16 pulls

Ryan:
8:30 run
23 Cal row
30 thrusters
45 cleans (25lb plate)
2 minutes of jumping w/no rope
35 pulls

33/M/190

169 total as rx'd

as rx'd

7:14 mile

row 40 kcal
thruster 35
clean 35
du's 70
pull-ups 30

total=210

had no legs today

mile:6:27
set up + :10 secs
Sumo DLs:50
thrusters w/ barbell 60#: 30
cleans 23# ball: 20
double unders :22
pullups: 20

total time 16:37

justin 33/m/215
1 mile 8:06
sub 65lb sdhp x35
(2) 30 ld DB Thrusters x 14
12lb med ball (biggest avail) clean x16
sub burpees (no rope) x 15
pullups x 15
smoked me pretty good j

27/m/5'10"/150

day late

~7:10 mile on treadmill with 1% incline (should have pushed harder)
33 cal, damper 4
20 16-lb medicine ball cleans
25 thrusters with same medicine ball (I figured I would be pushing my luck bringing free weights into the "cardio" area, given everything else I was doing)
27 double-unders
14 pull-ups on Gravitron with the weight-removal bar in the way, so no kipping ;(

31 M
1 mile 6:24 according to the Ipod
Row 511 meters no calories
30 thrusters
27 ball cleans Dieing now
I just jumped rope for two minutes not very good
40 pullups I'm dead

33yom/168/6'0"

Done @ globo gym, so lots of running around up and down stairs, etc.

Run 1 Mile (TM): 7:00, run down 2 flights to weights floor.
20lb DB clean - 26
pullups - 31
thrusters - 20 (ouch), run down 1 flight to rowing machine.
row 2:00 (forgot to look at calories - damn), run upstairs 1 flight.
Subbed rope jumps for DUs (i know...a no no). Can't get the rhythm down for the DU.

Total time ~ 20:00

M/32/199

row: 43 cal
thruster: 30
clean: 30
jump rope: continuous singles (dus impossible, as jumpe rope was actually a rope. Seriously globogym, would you com'on!)
pullup: 30

Round numbers indicate my lack of intensity.

M/32/199

row: 43 cal
thruster: 30
clean: 30
jump rope: continuous singles (dus impossible, as jumpe rope was actually a rope. Seriously globogym, would you com'on!)
pullup: 30

Round numbers indicate my lack of intensity.

Warmup – Ump little league BB game so it was late, 9PM doing this workout
19:11
35-33-35-27-27=157
It was hard to count during sets 3 and 4 (medicine ball cleans and double unders) due to fatigue. Not positive about those numbers.
It didn’t really take me 9:11 to run a mile but I left the clock running while I got back in the gym and strapped into the C2 rower. Started 2 minute timers once I was ready to row. Run was twice to the school and back by the gym.

m/40/5'7"/145

CFWUx3

1 mile on treadmill 8:15
Row 23 cal
30lb DB thrusters x 28
7kg med ball(heaviest@gym) cleans x 28
no rope so subbed run on treadmill, max incline and speed, small steps high knees
Pullups x 30

Lots of weird looks from globogym crowd as I sprinted between stations. I think I made some weird noises during the thrusters too :-)

m/22/152

as rx'd
Mi: 8:30
Row: 31 Cal
DB thrust: 44
Med Ball: 50
DU: 21
Pull Ups: 36

7:30 Mile
20 Thrusters
20 Medicine Ball Cleans
60 Single Unders
20 Pullups
23 Calories (Row)

18:03 Total Time

Subbed 8 min on crosstrainer for 1 mile run.

SDLHP 20 kg: 45
DB thruster 12 kg: 16
Mball clean 7 kg: 20
Jumprope 2 min: 0
Pull ups: 30

Total: 111

Subbed 8 min on crosstrainer for 1 mile run.

SDLHP 20 kg: 45
DB thruster 12 kg: 16
Mball clean 7 kg: 20
Jumprope 2 min: 0
Pull ups: 30

Total: 111

Mile=6:42
SDHP-35
35#DB Thruster-15
MB Clean-20
DU-13
Pull ups-20
Time-16:42

Mile: 6:26
Row: ?? (mech was broken)
DB Thrust: 35
DB cleans: 27?
DU: 19
PU: 27

1 mile run
7:15
2 minute row...500 meters
2 minute D'Unders....53
2 15 Dumbbell thrusters...35
2 minute 111# Clean....21
2 minute Pull-Ups......25

19:22 (hot, outside)
45 SDHP
25 Thrusters
13 DUs
13 Cleans
15 PUs
sucked.
JSS KdGII, IRAQ

Run 1 mile: 7mins
Row: 560
30 pound Dumbbell thrusters 18
20 pound cleans 40
Double-unders 42
Pull-ups 25

45/m/71 kg
3xCFWU (mod.)
Run 1,6 km (treadmill, 2%)
Row 31 cal
2x14 kg DB-thrusters 15
9 kg DB cleans 20
Tuck jumps 50
Pull-ups 13
time 17:11 total 129

7:48 run (ld pace ~8:20)
42 cal row
16 30# db thrusters
14 20# medicine ball cleans
16 tuck jumps
11 pull ups

Total time ~18:20 with transitions
Total reps/cals 99

Lots of time wasted standing around with my tongue hanging out.

24m 6'3" 170#

mile: 6:10
row: 425 m, damper 6/10, didn't check cals
30# db thrust: 15
clean: 20
tuck jumps: 40
PU: 10

total: 16:10, 85 reps

m/34/220/5'11

1 mile run - 8:30

Row: 23 cals
30# DB Thrust: 26
12# Clean: 26 (didn't have 20#)
DoubleUnders: 70
Pull-ups: 25

Time after run w/ transitions: 16:28

m/32/225

1 mile 8:28 on TM 3% incline; the best I have run a mile since starting cross fit a few months ago

sub SDHR 45# x 47
30# DB thursters x 17
sub 20# DB for medicine ball x 16
jump rope, single jumps x 146; I cannot remember the last time I jumped rope
pull ups x 20

That workout was a lot tougher than what it seemed when first posted

27/f/140

16:56
170 total reps

Subbed 25lbs dumbbells for thrusters. All other as rx'd.

19/m/190
Total time- 16min 27 sec
mile- 6min 27 sec
sdhp-36
thrusters-13
med ball-15
one unders-102
pu-5

m/23/150

6:28 mile
subbbed jumping jacks for row: 158
32# sandbag thrusters: 33
32# sandbag cleans: 17
double-unders: 25
ring pullups: 19
time: 16:28
252 total reps

19/m/190
Total time- 16min 27 sec
mile- 6min 27 sec
sdhp-36
thrusters-13
med ball-15
one unders-102
pu-5

As Rx'd
Got Smoked
102

1 Mile Run: 8:02
Med Ball: 20 reps
DB Thrusters (30#) 20 reps
Row: 22 cals
Pull-Ups: 20

forgot to do double unders...sigh..

total reps: 82
total time: 17:23

1 Mile Run: 7:30
Row: 22
DB Thrusters: 30
Med Ball Cleans (Subbed w/ 25lb plate) 30
Double Unders; 60
Pull Ups: 30
Great WOD!
M/28/145/5'9"

A day late with subs

Mile run: 5:58
SDLHP w/ 1.5pd KB : 40 reps
75# barbell thrusters: 12 reps
23# Med Ball Cleans: 14 reps
Double Unders: 20 successful reps
Pull-ups: 31 reps

I plain suck at thrusters, and double unders I can only get 1 t0 3 in a row at this point. Was happy with my run though.

7:50 on t-mill
35 cal
22 thrusters
20 cleans
12 DU (can only do one DU at a time)
37 PU

Killer wod!

6:20 mile
subbed sdhp for row - 78
30# db thrusters - 20
25# plate cleans - 27
double unders - 70
pull-ups - 28

Total=223

day late...
as rx'd

Run 6:25
Rower 32 cal
Thruster 25 reps
Med ball 25 reps
D/o's 25 reps:( WEAK!!!
Pullups 50

157 total.

NB

Pre: Usual wu's.

WOD: Not nearly as Rx.'d. Did mile on elliptical; sub.'d 45# for cleans, singles for du's, jumped pull-ups. Mile: 9:10; Reps: 205; Avg. HR: 151.

Post: Stretch!

NB

32/M/190
1 mile run 7:05
row 42 cal
thrusters 35
cleans 42
subbed burpees for dbl unders 20
pull-ups 26

Time: 17:05
reps/cals 165

30yom, 5'9", 160#
Run: 7:08 (On treadmill at 3% incline)
Row: 41cal (Unfortunately not on a C2)
Thrusters: 32
Cleans: 28
Doubles: 55
PU: 21 Strict on a fat bar

Anthony (M/29/170)

Getting caught up, but changed things a bit.

1 mile row, 6:10
High Pulls, 45 pounds, 2 minutes = 60 reps
Thrusters, 45 pounds, 2 minutes = 45 reps
Med Ball Cleans, 20 pounds, 2 minutes = 30 reps
Double Unders, 2 minutes = 55 reps
Chinups, 2 minutes, 36 reps

Total time 16:10
Total reps 226

Used 2 10# DB squats for lack of 20# ball. Apparently, I ran about 200m longer than planned, but I'll still count it.

Total time: 18:02

Row : 32
Thruster: 19
Clean : 18
2xUnders: 50
Pull-ups: 17

Total : 136

Devin,
One last thing to say if you are overtraining.
I took 2 weeks "off" where I did 1 or 2 lifting days, and when I came back I had gained 35 pounds on my previous deadlift 1 rep max. Taking time off is not a bad thing, even if for just a week. My deadlift max increase shocked me, because during my post-graduation crossfit break my lifestyle was anything but healthy. I slept a lot though. Sleeping seems to be one of the keys to recovering and experiencing fitness gains, and I always try to eat a lot of protein intermittently throughout the day. Hope this helps.

CF "Tuesday Morning"

Treadmill 1 mile - 7:29

2 minutes of each:

Row - 26 k/cal
20# Dumbell thrusters - 36 reps
12# Medicine ball clean - 18 reps (awkward)
Subbed 24'' box jumps for Double-unders - 32 reps
SG Pull-ups - 10 reps
Total score - 122

1 mile : 11:00 i suck at running
sdhp barbell 95 lb x 32
thruster 30 lb dumbbell x 20
clean 95 lb barbell x 12
DU x 21
PU x 15 kipping

been a few weeks since i've had the chance to work out. just moved to Atlanta for school.

9 min mile

40 cals on the row
30 thrusters
20 med ball cleans
40 tuck jumps
35 pull ups

165 total - pretty bad if you ask me :-(

6:40 mile.
33 cal on row
23 x 30 lb dumbell thruster
25 x 10 lb dumb clean
75 double unders
25 pullups.
18 min after mile

20/m/169

SDHP 40 pound kettlebell
30 pound dumbell thrusters
20 pound medicine ball cleans
Box Jumps
Pull-Ups

Total:179 forgot run time.

M/36/140
@ work 1 mile on TM, row 25 cal, 21 thrusters, 25# med ball cleans, 41 Tuck jumps, 28 ring PU, total time 19:30, total score 136.

Run 1 mile - 10:13
Two minutes of each:
Row - 21 cal
30 pound Dumbbell thrusters - 23
20 pound Medicine ball cleans - 27
single-unders - 170
Pull-ups - 23

male 26 5'9" 182.6#

Run 1 mile - 6:20

Two minutes of each:
Row - 39 Cal
15kg Dumbbell thrusters - 18
15kg weight plate cleans - 17
Double-unders - 9
Pull-ups - 13

Subbed 15kg weight plate as I forgot my medicine ball... Whoops, the gym I trained in only had a 4kg ball... Pftt... 4kg lol.

I really suck at double unders lol.

Jeff @ home
Mile 6:32
Then 10 seconds to get on the rower and start timer.
Row-35
Thrusters-35
MBC-30
DU-95
PU-39
Total-234
Total time-16:42

Mile- 9:30
Row- 35
Thruster (65# w/barbell)- 25
MBC- 20
DU- 20
PU- 25

Adam
1.6km - 8.35
30 sec rest
Row - 33 calories
15kg(each hand) DB Thrusters - 17
8kg Med Ball Cleans - 40
Normal Skipping - 171
Pull Ups - 22

Jen
1.4km - 7.53
2 min rest
Row - 29 calories
7.5kg (each hand) DB Thrusters - 18
8kg Med Ball Cleans - 55
Normal Skipping - 160
Smith Machine Pull-ups - 25

Crossfit Novice and feeling the pain
Male 27 5'8" 170
TOTAL: 238
TIME: 17:30
-----------
Mile- 7:30
Row- 30
Thruster-30
MBC- 33
Normal skip-125
PU- 20

M34/86kg

Row:39
Thruster: 14
MB Clean: 13
Box Jump: 25
PU: 14

Total: 105

28M/196#

run 1 mile: 8:10
row: 25 calories
30 lb thrusters: 27
15 lb med ball cleans (heaviest ball we got): 21
doubleunders: 84
pullups: 25

total: 182

28M/196#

run 1 mile: 8:10
row: 25 calories
30 lb thrusters: 27
15 lb med ball cleans (heaviest ball we got): 21
doubleunders: 84
pullups: 25

total: 182

M/36/170 -- did this at Gold's Gym Rosslyn, VA

Run: 6:44
Row: 33 cal
35lb thruster: 28
clean (12 lb. ball) 46
double unders - subbed jump tuck: 35
pull-ups: 28

total: 170

MAWL

M - little more than a mile 8:28
SDHP: 55
DB thruster: 21
20lb. Med. Ball: 18
DU: 16
PU: 27

Total time: 20:24

Slightly modified...

Mile run - 6:47
38 cals - row
30 - thrusters
25 - cleans
30 - dips
30 - pull-ups

m/37/175

1 mile Run 6:40
Row 34
30lb dumbell Thrusters 18
45lb bar squat cleans 20
Double Unders 25
Pull Ups 18
Total 115

Binky
f/35/?
1 mile row 8:12
Run 23
10 lb thrusters 30
10lb med ball Cleans 19
Single Jump rope 141
Pullups (150 assist) 24

Chris C.
m/31/170
1 Mile row (no shoes) 6:29
30lb dumbell thrusters 29
45lb bar power cleans 20
Double Unders 0
Pull ups 14
Row 26
Total 99

run 7:45 on treadmill @ 1.5% incl
row 35 cal
DT 25
MBC 20
sub jumping knee-to-chest 30
PU approx 21 (lost count)

29/m/215
6:54 run
474m row
26 dumbell thrusters 30lbs
19 med ball cleans 20lbs
38 double unders
24 pull-ups

7:45 1 mile

Row 39cal
db thrusters 30
Medicine ball cleans 20
Double-unders 20
Pull-ups 22

1 Mile Run 8:10 Treadmill

40 SDLHP 45#
30 Thrusters 30#db
15 Cleans 25# db
18 Sit-ups
12 pull-ups variety

39/m/275/6'

Run 10:21 (yeah I know that sucks)
Row 34 cal
DB Thrusters 35
Med ball 30
Jump Rope Singles 120
Pull ups 22

Time after run (Row - Pull ups) 15:00
(transition time took awile at the Y, equipment is all over the place in 3 different rooms)

Total time (Mile + Exercises) 25:21

Age 52/BW 250# Rowed 2000 meters (9:12.8)
Two minutes of each:
Row (31)
30 pound Dumbbell thrusters (24)
20 pound Medicine ball cleans (28)
Double-unders subbed tuck jumps (22)
Pull-ups (17)
Total = 122 reps + calories/27:24 total time (running clock from start of the 2000 meter row to last pullup).

1000m Fin (500x2)

1 mile- :07::35

Row- 34 Cals (529m)
30lb Thrusters- 31
20lb Med.Ball Cleans- 22
DBL Unders- 33
PU's- 30
Tot: 150

Feeling very weak after 4 days of the Stomach Flu.. And it showed on my score.

Get some, Go again!

Ran 3 miles in 21:45 to warmup

6:00 mile
Row - 33 calories
Thrusters - 26
Clean - 27
Double Unders - 45
Pullups - 45 (25 widegrip dead hang, 20 side grip)

Jennie: 26 F 160# 5'9"
Run 1 mile (8:37min)
Two minutes of each:
45# SDLHP (39 reps)
20 pound Dumbbell thrusters (30 reps)
20 pound DB cleans (23 reps)
Double-unders (25 reps)
Pull-ups (15 reps)

Total Time= 18:37

7:03 mile
SDLHP -- 40
30 lb DB thrusters -- 22
20 lb bar cleans -- 20
Double-unders -- 42
Pullups -- 18

Total -- 142

12 Minutes
Row- 32
35 pound Dumbbell thrusters 18
10 pound Medicine ball cleans-39
Double-unders-23
Pull-ups-21

Total-133

Charity-
6:46 mile
approx. 10 sec. before starting rower
row-29
20# DB thrusters-43
16# MBC-30
DU's-72
PLU's-45
Total-219

Did 1 mile run while pushing my kids in the stroller - 12:24.
2 minutes each:
Subbed Sumo Deadlift for Rowing: 24 reps
35 lb DB Thrusters: 20 reps
20 lb Medicine Ball Cleans: 27 reps
Double Unders: 20 reps
Pull-ups: 18 reps

20.26 total time
150 total points

33 cal on c2
25 thrusters
20 cleans
50 du's
22 pu's

m/40/150

1 mi run 6:51 on t-mill
time:16:51

sdhp-35
cleans w/ 20# dbs-25
thrusters-10
du-70
pu-25

For us Mortals it looks like this:

Puppies:
Run 1/2 mile (6:09)
One minutes of each:
Row (9 Calories and 106 meters)
15 pound Dumbbell thrusters (16)
8 pound Medicine ball cleans (10)
Single-unders (75)
Pull-ups (jumping pull-ups for me) (18)
This was a brutal workout! I LOVE CROSSFIT!

8.00 mile
34 cal row
40 thrusters
36 cleans
27 DU's
26 PU's

weighed in at 203

M/42/170/70"

Bike @4 2-mi 10:12
85lb sdhp-32
Thursters-16
cleans-25
push ups-52
pull ups-29

run-8:30
row-?
thruster-20
pullups-20

Run Time:8:20

Row 27
DB Thruster 12.5 kg 221
MB Clean...?
Double Unders 35
Pull Ups 43

done at the gym:-) killer one!!!

don't really know the total time. I probably ran 1.25 miles
and did
50 sdlhp's
30 pull ups
30 thrusters
100 regular ropes

38/m/242
Mile 8:13
SDLHP 32
Thurster 17
Cleans 15
DU 22
PU 35lb assisted 20

18:17
106

cfwux2 - pullups
burgx2

Mile 9:24
2min rds of
row -subbed SDHP - 45
30# db thrusters - 25
30# wt'd bag - 25
DU's - 17
PU's - 15

20:27 (reps 127)

cfwu2 - pull ups
burgx2

mile 9:27
2min rounds of
row (subbed sdhp) - 45
30# db thrusters - 25
30# wt'd bag - 25
DU's - 17
PU's - 15

time 20:24 reps 127

Mike F

mile 7:32
SDHP 42
Thrusters 26
MB Cleans 20
DUs 11
PUs 30

17:32

Cara W:

mile 8:54
SDHP 28
Thrusters 24 @ 15#
MB Cleans 15 @ 15#
TJs 18
PUs 29 @ 80# assist

18:54

Run 1 mile--10:00
Two minutes of each:
Row--37 calories
30 pound Dumbbell thrusters--16
20 pound Medicine ball cleans--17
Double-unders (subbed SUs 113)
Pull-ups--29

Run is so bad; I used to be a pretty good runner, but got old. I went all out on the row for the easiest points, probably hurt my thrusters and cleans, which are puny numbers. Pullups are comparatively pretty good. probably took a minute before i got on rower.

19:23
89 reps

Mile: 7:35

Row: 35 calories
Thrusters: 26
Cleans: 22
Double Unders: 62
Pullups: 42

5:43 mile
43 cals
38 thrusters
42 wall ball
72 2x unders
57 pullups
252 total

18:05 165 points with a 15 pound medicine ball and subbing regular jump ropes jumping as high as I could.

179 pounds

M/33/170

Screwed up and only did 1 minute per exercise. Should have better numbers next time around.

6:14 mile
(Sub) 45lb SDHP = 30
30lb db thrusters = 15
(Sub) 45lb barbell clean = 10
(Sub) Knee tuck jumps = 25
Pullups = 15

Total time/reps = 11:14 + 95reps

F/40/130

1 mile 9:24
Row—20
30lb db thrusters—10
20lb med ball cleans—17
double unders—30
pull ups—25

I think I should have scaled the thrusters to 20-25lbs

mile in 5:27
row: 500m out of breath forgot to look at cal
thrusters: 15
15 lb medicine ball cleans: 20
DU's: 10 really need to practice these
PU's: 22

total time: 15:27
total reps: 67+ 500m row, ill note cal on my next 500 to see what total reps would be...

fun!
6:45 mil
15 thursters
10 20lb dumbbell cleans
30 cal row
21 tuck jump
18 pu

As RX'd

Run 6:18 (I hate treadmills)

row= 36
30lb thruster=31
20md clean =24
double unders=25 (I must get better too many misses)
pullups=50

Run 1 mile 8.0 treadmill 7:30
Two minutes of each:
Row - 70 pulls
20 pound Dumbbell thrusters - 40
15 pound Medicine ball cleans - 30
Double-unders - 44
Pull-ups - 30 1/2 jumping

$$

mile - 6:48
row - 38 cal
db thruster - 31
cleans - 57
d. unders - sub tuck jump - 70
pullups - 30

rep total = 226

I had no energy for pullups when I got there.

Mile: 8:10
Row: 30 Cal
DB Thrusters - 29
Cleans - 30
Double Unders - 11
Pullups -15

Total Reps: 115

Did "HELEN" instead. A disappointing 14 minutes. Although, all pullups were performed strict from a deadhang fat-bar.

34 M 195

8 Mile run
Ran 2 Min
26 Pulls
26 Thrusters
21 Cleans
no double unders..Jumped Rope

28/M/155

Run 1 mile: 7:06

2 minutes of each:
Row: 30 calories
30# DB Thrusters: 23
20# medicine ball cleans: 30
DoubleUnders: 33
Pull-Ups: 22

TOTAL: 138 reps

32/m/220/6'2"

7:30 run
3 minute walk to rower....
10 Cal row (sure that isn't right, I was going like the clappers)
23 thrusters
19 cleans (10KG plate)
36 Tuck Jumps
13 pulls
Total time inc "walk to rower" 20:30 mins
91 reps
I am disappointed with the tucks and cleans, but this WOD really, really hurt. Pull ups not my strength and I was wacked by the time I got to them. Full on hands on hips , looking at the sky, breathing hard through a gaping mouth. Quality

9607 =
Run: 7:10
Endless Rope: 810ft
Thrusters: 34
Cleans: 54
DoubleUnders: 48
Pull-Ups: 28
Time: 18:10

0508 =
Run: 8:02
Endless Rope: 944ft
Thrusters: 21
Cleans: 50
DoubleUnders: 60
Pull-Ups: 18
Time: 19:02

41/M/170#

Run: (More like a jog) 9:15

30# DB Thrusters: 30
Double Unders: 32
20# MB Cleans: 34
Row: 26 kCal
Pullups: 30

Total: 152

7:10 run @ 8.5 mph
row 31 calories
thruster 23
cleans 20
single unders 170
pull ups 25

painful.

Done on 5/30 as Rx'd, except for a 14# medicine ball (heaviest at globogym):

Run: 7:25 (on TM, 1% incline)
Row: 33 calories
Thrusters w/30# DBs: 40
14# med ball cleans: 31
Double unders: 52 (getting better at these!)
Pull ups: 31

Time: 17:25
Score: 187

(If I take off 30% of the med ball reps for using 30% less weight, score is 178)

6:36 mile

63 SDLHP's
20 Thrusters @ 30# DB's
15 Cleans @ 45# bar
75 High Jump Ropes (can't do the double-under either)
30 Pullups

Total Time: 16:36

CFWUx3
run=6:31
row=47 calories
thrusters=20
cleans=23
DU's=29 (these went well for 1st time ever; busted out sets of 4 or 5 at a time)
pull-ups=24

Nicole:
run-7:30
row-30 cal
25#db thrusters-30
20lb cleans- 29
DU's-20
PU's-27

total time: 19:20

run- :13:46
row- 21 cal
thruster 20lbs- 23
20 med ball- 16
I do not do DU's no count on the jump rope
pull ups- 20 at 80 Off
Had to set up my stations as I went, plus waited for the assisted pull up bar
:31::40

1 mile (-50m): 6.51

SDHP 20kg: 41
Barbell Thrusters 30kg: 23
Medicine Ball Cleans 10kg: 21
Double Unders: 80
Pull Ups: 21

Total time: 16.51
Total reps: 186

1 mile un - 6:52
SDLHP 20K - 50
10K DB Thrusters - 26
10k medicine ball pwr cleans - 33
tuck jumps - 39
pull ups - 19

M/39/5'8"/70kgs

1 mile run = 6.09
2 min row = 35 cals
2 min 2 x 14kg db thrusters = 21
2 min 2 x 6kg db cleans = 24
2 min Tuck jumps = 54
2 min Pull ups = 22

Total 121 reps

Not sure if I'm supposed to add the calories to this?

As with most of the WODs, tougher than expected.

7:11 mile
14 thrusters
26 14# med ball cleans
16 double unders
15 pull ups
33 sdlhp-rower was in use

************************ 06/02

Sub's 7:30 dw pool run followed by,

36 cal
12 DB thr.
15 20lb med ball cleans
15 dbl unders
25 PU's

Total= 98

sub 30 min stairs for run, lvl 8 plateau
sdhp, 45#=25
35# DB Thrusters: 25
23# mb cleans: 25
PU's: 27
DU's: 33
20 seconds between sets, 11:11 for sets

M/24/193/6'1"

7:11 mile
34 row
20 thrusters
27 cleans
24 double-unders
25 pull-ups

not the hardest, but maybe the sweatiest work out

7:52 mile
sub'd sumo deadlift highpull 45lbs - 55
thrusters - 22
sub'd 20lb dumbell - 35
double unders - 40
pullups - 41

WU
6:55 mile
Row 37 cal
25 thrusters
20 med ball cleans
123 single unders
19 pull ups
M/47/195#/72"

Rope jump + GWUx1 +CFWUx1 (NO PU No dips) + BWUx1

WOD:

Total time: 17.38

Mile: 7.23

SDHP: 60 reps
DB thrusters: 25 reps
MB Clean: 23 reps
DU: 63 reps
PU: 30 reps

total : 201

M/32/215
Catching up... Summer cold kicking my ass..
slow 9min mile
thrusters 26
Sub 25# DB 36
DBl unders 36 need work
Pull ups 30
ROW 36 cal yep forgot it, but remembered it at the end....

1.6KM on Treadmill 8:30
30 SDHP (45#)
30# DB Thrusters 10 (too heavy after the SDHP)
20# Cleans (Barbel) 7
DU 20
PU 12
Just couldn't do the thrusters or cleans after the SDHP.

m/30/229

24 minutes

8:15 mile
500m?
18 thrusters
18 cleans
double-unders
17 pullups (10 w help)

6:40 mile (TM @ 9mph and 1%)
Row -- 30 cal (7 damper)
Thrusters -- 40 (sets of 20,15,5)
Med ball cleans -- 25 (15lb ball)
Double Unders -- 0 (single unders, forgot to count)
Pullups -- 40

** need to work on double unders and jump rope all together.

m26/6'3"/180#

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

SUBED KNEES TO CHEST FOR DOUBLE UNDERS (NO JUMP ROPE)

RUN 6:50 PR

23 CAL ROW
25 THRUSTERS
20 MB CLEANS
32 CHIN UPS ALL KIPPING
20 KNEES TO CHEST JUMPS

TOTAL = 140
TOTAL TIME = 17:50 (1 MIN BREAK AFTER MILE =(

7:08 mile pr

55 sdlhp
20 thrusters @ 30#
14 cleans 45# bar
68 high jump ropes (not able to do double unders)
29 pullups

17:08 total time

Total = 96
Total Time = 18:00

24 Cal. Row
14 DB Thrusters (30 lbs)
20 MB Cleans (12 lbs.... largest they have in gym)
20 Tuck Jumps (subbed for double-unders)
18 Pull-ups (kipping)

1mile 7:03
43 Row
28 dbell thrusters
26 20 lb dbell cleans
70 Truck Jumps
26 Ring Pull ups

= 193

Age 36
BW 182

Run @ 7:47

Row 32
Thrusters 24
Cleans 40
Double-unders 30
Pullups 30

Total 156

6:37 mile
60 SHD
25 30# dumbell thrusters
30 cleans
24 double unders I suck at these
33 pullups

1 mile run (6:59)
2min each:
Eliptical (sub for row - 36 calories)
30lb db thrusters (27)
10lb db squat clean (28)
Dips (sub for pullups due to calluses - 35)
Tuck Jumps (sub for Double unders - 85)

M/26/5'9"/180

7:15 - 1 mile run
23 - Bike Cals (Level M8)
36 - 30# DB Thrusters
24 - 19# Med Ball Cleans
30 - Tuck Jumps
27 - Pull-ups

140 - Total

7:15 mile

2:00 ROW CAL?
30 THRUSTERS
26 MED BALL CLEAN
30 BOX JUMP @ 24"
32 PULL UPS

APPROX. 22:00

JUNE 3RD, 2008

GOAL: 6:30 MILE
75 CAL
40 THRUSTER
35 MED BALL CLEAN
40 BOX JUMP
45 PULL UPS

20:00

39m220

7:00 mile (treadmill at 1%)
45 cal
23 thruster
23 clean
127 (single unders)
19 pullups
18 min total (incl 1min transition between treadmill & rower

CFWU

1 mile run - 7:20
row - 30 cal
27 thrusters
50 med ball cleans
10 DU's (1st time ever, about 20 singles on top of those)
47 pull-ups
165 total
total time 14:20 due to transition time in gym

approx 17:00
ran loop around house in 6:59
took some recovery time trhen proceeded
50 lb sdhp- 35
30 lb d b thrusters- 15
20 lb bar squat cleans- 15
double unders- 55
pull ups-15
total reps= 135

This is like a "Murph Gone Bad." Check your ego at the door.

1 mile= 116 cal
bike 2 min= 18 cal
then 20 lb thruster, pull up ,12 lb ball clean, knees to chest, all 2 min
225

1.2 mile run (8:30)

Burpees
Pull-ups
Tuck jumps
12# Medicine ball cleans
45# SDHP
30# DB Thrusters

137 reps total

27/m/234

1 mile: 8:49
Row: 29 cal
Thrusters: 25
Med Ball Cleans: 29
DoubleUnders (subbed hi knee jumps): 32
Pullups: 25

M 36/64/157 Completed on 7 JUN 2008
CFWU 3X15
1 Mile run 7:14
Row - 29 Calories
30# DB thrusters - 25
20# MB SQ Clean - 25
Tuck Jumps - 40
Pull-ups 30
11:05 (switching between)
149 points
18:19 total time

6:40 run
25 thrusters
35 cleans (with bar)
row (didnt measure distance)
30 tuck jumps
30 pullups

m/34/5'9/176

CFWU - 3. PU drill 1st set. 7 PU 2nd set. 4 HSPU 3rd set. 2 sets superman raise. Burgener WU

6:14 run
38 cal row
20 Thrusters?? Didn't write down immediately after completing
25 cleans
Jump rope - don't know. Can never count too well while jumping. 30 seconds of work, 15 seconds of rest
Pullups - 28

run: 7:53
sdhp: 40
30# thrusters: 19
20# mb cleans: 14
double unders: 70
pullups: 35
TOTAL: 178

Age 36
BW 150#

Run 7:01

Row (reps) 45
30# DB Thrusters 24
20# Med Ball Clean 22
Double-Unders 100
Pull-ups 33

Time 17:01
Reps 224

23:00
Rows subbed Sumos 45 lbs bar = 25
Thrusters = 15
Wall balls = 30
Double unders = 30
Pull ups = 13
113

26/m/5'9"/165lbs
run: 6:58
SDHP: 37
Thrusters: 16
Med Ball Cleans: 19
Double Unders: 36
Pull Ups: 21
Total time: 17:30 Total reps: 129

44/m/166

run 8:43
High Pull(53 lbs) 42
DB Thrusters(30) 22
Med.Ball Cleans 20
Double Unders 25
Pull Ups 28

Total 18:43
sore L. ankle, what is this?

Mile: 6:59 7:45
Row 35 26
65# thruster 20 27
14# cleans 25 ?
Doubles 60 50
Pullups 20 10

I kinda think our "mile" is a little short.

Mile 7.22
Row 26
Thrusters 19
12# Cleans 20
X2 unders 11 (1 at a time, I suck at those)
Pull Ups 18 DH

Total time 19.56
Allowed 10 sec transitions between exercises and @ 90 sec transition to Row.

row: 34
thurster: 27
cleans: 41
double unders using small box jump: 41
pull ups: 31

I did not have continuous clock b/c misread rules. But did each w/in 2 min except for mile.
mile 7:43
row: 42 cal
Thurster sub 27 lb: 21
Medicine Ball: sub two 12 lb dumbbells: 27 reps
Double unders: sub regular jump ropes: 308
Pull ups: 33

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