ow.

That's what I said!

Dear God . . . That Looks Familiar . . . But Worse . . . I think I'm taking my rest day early . . . I think I'm going to need it for this one . . . Brutal WOD . . . Can't Wait!

What is the reason for putting the plates under the weight he is lifting in the pic??

It's a makeshift platform - at least for the plates - probably not a good idea to slam weights down on Concrete - why most places have rubber mats.

Man I hate sitting out these wods, especially the new heavy ones. After 6 week of broken foot and broken fingers, I can finally start drinking the Koolaid again on Monday.

thanks coach...........I think

I didn't see a demo video for a squat clean. Is this a clean that proceeds down to a full squat before extending the hips and knees?

Bah-haw-haw-haw-haw!!!

any sub for ghd situps? dont have a place where i can do them

Ken Davis # 8
I think you got it but check out this slide demo for squat clean instruction:

http://www.slidetour.com/sample1/display/squat_clean/squat_clean.html

In the midst of Jeff Tucker Gymnastics Cert here in Cherry Point NC. Gota say this man knows his stuff! My gymnastics form has increased 10 fold. I did my first back lever today no problem! How he approaches the muscle up grip has saved my palms from getting ripped up and that is sweet. I highly recommend any body if they get the chance to attend one of his certs!

In the midst of Jeff Tucker Gymnastics Cert here in Cherry Point NC. Gota say this man knows his stuff! My gymnastics form has increased 10 fold. I did my first back lever today no problem! How he approaches the muscle up grip has saved my palms from getting ripped up and that is sweet. I highly recommend any body if they get the chance to attend one of his certs!

#4/#5: These Marines from Capt Chontosh's Rifle Company, 2nd Battalion, 5th Marines are aboard the USS Dubuque. The ship rolls and pitches, so the plates provide a somewhat stable platform on the steel deck of the ship they are on. This is equipment from the Santa Cruz HQ that was generously donated by Coach Glassman to CrossFit Camp Pendleton. We at CrossFit Camp Pendleton made a temporary loan of some of this equipment to support Capt Chontosh's company as they deploy in support of the Global War on Terror. Semper Fi!

Video quote of the day "don't be a bitch!" Too funny

Running the san diego rock'n'roll marathon tomorrow... once it is done I can get back into the heavy stuff and get the lung burns with everyone.

LtCol Wilson-

You get and you give. Marines rule.

Thanks for all you do.

BrianG

Sevan ... get her next time, still pulling for you. That girl rocks - Fran and an Ass Whoppin' in one day?!?!?

Love the underway CrossFit; making me want to get back out to sea.

Great WOD, can't wait. I was thinking today that the nightmare WOD for me would have DU and KTE mixed into a 10K run. Paul

you pooped in the fridge.. and ate a whole wheel of cheese
i'm not even mad, i'm impressed

i feel like jeff beukeboom after a meeting with matt johnsonhttp://www.youtube.com/watch?v=JTM8ocJJkY4

Brett in NYC - I feel your pain. I am in month seven post broken leg and 2 rotator cuff surgeries. For some reason check the WOD, every day, and see what I could be doing. and then I just sigh. hang in there.

Paul,

Don't give Coach any ideas brother. I'm already dying here.

After all the video's of the Crossfit Immortals blast through a WOD with out so much as wiping the sweat off there brow in between exercises it's nice to see Sevan taking a break during and in between rounds like me (although not taking a breath until 10 reps is a bit ambitious.)

Sevan I'm rooting for you brother. Intergender World Crossfit Champion. It has a nice ring.

ouch, my abs still hurt from the last WOD with GHDs. i can't wait to do this tough, looks tough.

Is a GHD Situp a Glute Ham Situp???

YAY i love ass whoopin chronicles!!

um, is this just a funny typo???

OMG, I am going to die!!

(I don't have access to a GHD tomorrow, sunday's, guess I will sub ball sit-ups, not ideal, but that's what I got!)

Can someone describe a GHD situp please, and a substitute if it requires specialized equipment that I might not have? I don't see it in any of the demo videos, slideshows, or the FAQ section. Thanks!

HA HA HA!!!! I love these Ass Whooping Chronicles!!!

Sevan props to ya man!!!! These girls are tough....I would be stuck on the rope climb.

BTW, Jackie.....You're HOT!

MMATyler: Yes

Just to clarify is there an actual sub for GHD's?

The reason for the weights in the pic is most likely a way to elevate the bar if you have poor hamstring flexibility. This allows you to maintain good form and avoid injury. It helps to take your shoes off, too. :)

#26

Glute-Ham Sit-up is in the Exercise video section @ :

http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv

Where is coach training out of these days if HQ has moved to Camp Pendleton? HOORAH!!

Where is Coach training out of these days of HQ has moved to Camp Pendleton? HOORAH!!!

Sevan is hilarious haha

I am absolutely thrilled to see CrossFit being conducted on haze grey deckplates. Of course, I was a bit disconcerted to see that Marines, not sailors, were the ones partaking, but I guess I can deal with it. I will be bringing my rings and Vibram FiveFingers with me to the USS George Washington come this September so hopefully I can provide some pictures akin to this one :-)

Although, on second thought, I probably shouldn't destroy my VFF on non-skid...

Quick question, folks...

What is the difference between a squat clean and a reg clean? I looked in the exercises and didnt see it.

Thanx in advance.

These videos are the worst. Give me 5 minutes of coach talking any day - but these guys and their clever editing??

sweet, definately need to work on technique for squat-clean this looks like a beaut

sweet, definately need to work on technique for squat-clean this looks like a beaut

Rhabdo anyone? I'm waiting to see the injury threads on the message boards after this one :-)

Digg'n the Ass-whooping and Sublime. AWESOME!

I am trying to recover from 135# Thrusters today and now 135# Squat Cleans. I am Sig 67 tomorrow. See ya on Monday.

Wow 160 GHD situps!! Everyone please do yourselves a favor and check out the scaled workouts on BrandX. Very, very FEW of us are ready for 160 full ROM GHD situps. Scaling workouts doesn't mean you're weak, it means you're smart! Injuring your back is not cool or romantic. It sucks.

Sevan... I was counting on you... You got your ass handed to you my man...

I would take a whooping from someone that sexy, ANYDAY.

Yeah, that WOD was terribly awesome today, and tomorrow's is almost just like it... Sweet! I'm stoked, hopefully i'll do better on this one. Just wish I had my sweet oly bar from Jon Gilson that is sitting at home and i have to use all this rusty equipment while on deployment. I'm still thankful that i can do these WODs.
Thanks for the support and generosity "Uncle Dan".

What is the difference between a Squat Clean and a Reg Clean?

14:35 as rx'd and not looking forward to how my abs will feel tomorrow

Nick, sub for GHD is AbMat (unanchored)
RC, a squat clean IS a regular clean

Looking forward to this workout, currently stationed out here in Afghanistan with the 24 MEU,
Been doing CrossFit for about 5 days now, legs have been getting a beating from this, if any of yall are in the area (KAF)and need a partner i'm game.

HM3(FMF)Hurst
24MEU/KAF

PS. There any Docs in that picture on the USS Dubuque or are they all Devil Dogs?

#43 j.p.

You are correct JP. I have been cherry picking my WOD's as I go along, gradually building up my strengths. There is absolutely no shame in scaling to one's ability. Push, for sure, but remember your body is your teacher. Listen to it! Injuries are part of the process, but be smart about it! Meeting Pukie on occasion is part of the process, a wrenched back is a set-back.

For years I have dealt with injuries regarding lower back, particularly from faulty dead lifting and squatting. These injuries have made me respect form (and my limitations). Our affiliate in Winnipeg (River City Crossfit) has a good video on flexibility and the squat. I found it very helpful. The video (which originates from a Boston-area affiliate) shows how a couple of yoga stretches can help with your squat.

In the video, they show a stretch where you get into a low squat position while pressing your knees apart with your elbows. For me, this stretch is an epiphany. (I recall reading somewhere that cultures that primarily sit in squatted positions have very low incidence in lower back pain/injury). This move along with Mark Rippetoe's recent video on hip drive have had a huge effect on my squat and importantly, my confidence level with my squat.

Looking forward to the WOD after our money game (golf) in a.m.

Yeah i'm with you JT, these videos are pretty rediculous.

NUTRITION...NUTRITION...NUTRITION....

ON 21-05-08 I TOOK 10 DAYS OFF FROM THE ZONE DIET. IN THESE 10 DAYS I HAVE EATEN WHAT I WANTED WHEN I WANTED, HAVE EATEN MOSTLY PROCESSED FOODS AND CONSUMED A LOT OF ALCOHOL. IN 10 DAYS I HAVE GAINED 6 POUNDS, BECOME SLOWER AND ALSO WEAKER. ON MONDAY I WILL RESUME MY DIET AND CONSUME LITTLE TO NO ALCOHOL. THIS SHOULD HAVE ME FEELING RIGHT IN ABOUT 3 TO 5 DAYS. I CAN'T WAIT.

DOING CROSSFIT ALONE IS NOT ENOUGH.

ON SUNDAY I WILL DO THE WOD AND DRINK SOME BEER. ON MONDAY I WILL START THE HEALING PROCESS.

WHAT AN EYE OPENER THESE 10 DAYS HAVE BEEN.

It's 10:46pm here, just got done with yesterdays workout. I'm already looking forward to this one.

I just posted my Crossfit Total video from the other day for anyone interested. http://www.youtube.com/watch?v=KtdtRWWja1o

A friend of mine is up at the Boulder certification this weekend. He's having a great time, wish I could be there. Ciao everyone!

RC #46 -

Squat clean means that regardless of at what level the clean is received, the athlete proceeds into a full squat prior to recovering. "Clean" with no qualifier generally means squat clean, although in the context of CF, the absence of a qualifier is often interpreted to indicate the best variation possible, i.e. if you can manage it, a power clean (e.g. Grace, Isabel). So while it may be in the O-lifting world, specifying squat clean is in this case not a redundancy, just clarification.

I like the videos...

Dang I had to miss todays WOD buying a new car. I think I will make it up tomorrow, do the "In honor of Adam" WOD on Monday and make this monster up Tuesday and then take a rest.

Loved the video. I wish I could be like jackie.

From the FAQ
Clean Variations:
http://www.crossfit.com/cf-info/faq.html#Exercises14

RD #49

Hello sir. You wouldn't happen to have any links to that magical video, would you?

I've never had any knee problems, and every time I do a squat I feel like I'm going to be whistling a different tune. It doesn't even hurt; it just feels dangerous.

WANTED

woman 4 man

Please be especially slow, lazy, weak and doesn't call me a bitch.

Let's set up a time to compete. :)

Than You
sevan

Love the Chronicles Tony! Keep up the awesome inspiring media presentation we have the privilege to watch.

Coach has really started mixing it up differently since the comment about always seeing the same girl WODs coming up. I trust to benefit from a change of pace and not get three days in a row focusing on the same muscles. The brilliance of Coach and CrossFit doesn't have me worried in the least.

3,2,1, GO!!!

Wow...135 seems to be the magic number this week huh? Cumbya Coach!

Sevan thanks for the workout!! You were an
anawesome competitor!!!! Can't wait for a rematch! I'm sure you will kill on the box jumps next time!!

Sevan, you're a funny guy. Another quality vid.

The midline will not be stable for a couple of days after this.

Also thanks to Jen and Mike of Crossfit Pittsburgh for pushing my ass through that workout!!!! I would not have lasted with out you guys!!

Also thanks to Jen and Mike of Crossfit Pittsburgh for pushing my ass through that workout!! I would not have lasted with out you guys!!!!

great vid keep em coming. hey the web page for the squat clean example wont work from my work computer can some one please explain?!

I love these Ass Whooping Chronicles. These chick are bad ass. Yall ladies are a big insperation to us all. Keep up the good work. O, yea Sevan you did good also. Keep up the good work and ROCK ON!

Watched the glute ham video http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv
Can't see the difference between 'good' and 'bad' form as indicated. Anyone help?

Don't have ghd at gym so will sub with sit up over swiss ball/feet under bench loaded with weights.

another great installment of the ass whoopin' chronicles! keep 'em coming guys!

m/40/205

21:10

Can anyone describe how to do a GHD situp. I'm stationed in Iraq, and our Govt Computers restrict access to watching the video demonstrations?

#57 Matt Hayes

Here is the link to video. It is called "fixing the squat".

http://www.rivercitycrossfit.com/

Holy Crap!!! These WODs are great!!

Love the videos too. Gotta love CrossFit women.

Jackie's comment.."I had someone supplying me air", very clever, whether it was intended or not. Could it have been all of Sevan's HOT air he was blowin' out during the smack talk beforehand?

This stuff is so top notch, it's really hard not to tell everyone that if they're not doing CrossFit, they're just wasting their time!

Jeff Tucker (recently featured all over the webpage) has been giving the Marines of Crossfit Cherry Point a gymnastics seminar. I don't have time to describe how brilliant this coach is, but in the first day he managed to get everyone doing passthroughs, dislocates, and EVERYONE (even the ladies) did proper L-Sit Pull Ups. One of the ladies present had never managed a strict pull up without a power band previous to the cert.

The coaching techniques, time spent with each athlete individually, and cueing provided by Tucker make this gymnastics class a must for anyone serious about crossfitting. I have heard great things about the Oly Cert and the Basic Barbell Cert, I believe that Tucker is on par with both of these professionals.

Today is day two of our seminar, and if Tucker lives up to what he provided yesterday we will be equipped with the tools to both instruct and perform SAFELY a number of progressions and drills that will provide us the ability to improve all 10 of the physical skills.

Tucker, thank you very much for you generosity and time.

Mac
Crossfit Cherry Point

M/22/6'1"/185

As Rx'd: 13:35

The Squat Cleans are the much needed break in between the GHD Situps

The last time we did 150 GHD Situps I honestly had a hard time laughing, standing up, eating... for about a week

39/M/5'11"/184

Copleted all in less than 15 minutes. I ran 2 k for warmup. God bless you.

Seven- thanks 4 the laffs!! You are a dignity free being & have transcended all need/want of testosterone. Peace be upon you.

195.8/M/26

9.09

GHD specially made from a large bean-bag, 2 dressing gown belts (used to tie up the bag and keep it secure)and two kettlbells for foot anchors.

Not quite a GHD machine but it did the trick.

F/37/5'6"/140

10 80# squat cleans
100 sit-ups, un-anchored
8 80# squat cleans
80 sit-ups (40 un-anchored, 40--feet anchored under bar)
6 80# squat cleans
60 sit-ups (30 un-anchored, 30 anchored)
4 80# squat cleans
40 sit-ups (20 un-anchored, 20 anchored)
2 80# squat cleans
20 sit-ups (10 un-anchored, 10 anchored)

Time: 19:26

had to dump a couple of times on the cleans b/c couldn't stand up from the squat

M/40/5'11"/180

10 120# squat cleans
100 sit-ups (un-anchored)
8 120# squat cleans
80 sit-ups (40 un-anchored, 40--feet anchored under bar)
6 120# squat cleans
60 sit-ups (30 un-anchored, 30 anchored)
4 120# squat cleans
40 sit-ups (20 un-anchored, 20 anchored)
2 120# squat cleans
20 sit-ups (10 un-anchored, 10 anchored)

Time: 15:28

Only a few of the cleans were actually "squat" cleans--most were simply cleans.

13:13 included a bit of time re-jigging my homemade GHD but to be honest my abs needed the rest. All reps below horizontal.

Liked this one.

Cheers, kempie

made a mistake, it is 29/m/5'11"/184

32/m/196

as req'd: 10:30.

Double Unders were the choke point for me. Need practice.

Taking this cycle off

I LOVE OLY LIFTS, YEAH!!

Reminds me of January '07!

TODAY:

10 sq-cleans
100xabmat sit ups,
8, 80,
6,60
4,40
2,20
22:49

YESTERDAY:
ROUND 1: 30 135lbs C&J: 4:40

ROUND 2: row 500, 20 36lbs kb snatche(10/10 each arm) no time, just out of bordum

ROUND 3: 2 mile run, 12:54. Sorta following the Crossfitendurance protocol, but mostly just bored and couldn't sleep. Sore but functional today.

Can anyone tell me were I can find any information about the zone diet? I'm still on the block diet from an old cf journal.

M/38/215

After struggling with 135lbs yesterday, I scaled to 105 this morning. Rigged a smith machine to do hook'ed foot GHD sit-up's.

15:36

cfwu x 2 no situps

asrx 15:27

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Rx'd it in 12:05

Another awesome vid. Even the credits were hilarious.

-jj

CFWU X 3 (-situps)
Time 15 min 56 sec

For time 45 lbs cleans followed by situps

(10 cleans, 25 SU; 8 cleans, 20 su; 6 cleans, 15 su; 4 cleans, 10 su; 2 cleans, 5 su)
Time 11 min 41 sec

Total time 27 min 37 sec

Had to do sit-ups on a decline bench but I got it done in 12:49. Squats were as tough on my abs as the sit-ups. Front squats hurt my wrists. Must be a defect in my character.

xfit start May 08 M/42/198/5'11

did as rx'd (one of the only workouts I have been able to do without modification or long pauses thus far) 15:30, 10 min faster than yesterdays workout.

Having played college football in the Big 10, judo for 30 years and run marathons, I have had a lot of experience with high intensity training (most of which, except for running, was 20 years ago), I feel like I am cheating by getting in and out of the gym, in most cases, in less than 30 minutes (actually that is what has attracted me to X-fit after looking at the site for the last 12 months). But have to testify that Xfit is a real kick and I am hooked.

1 mile run to gym, WOD as Rx'd: 18:00. 1 mile run home. M/26/215

Ass Whoopings taken: Pittsburgh Penguins 3

Go Red Wings!!!

WU .5 walk on treadmill
OLY bar CS
95# CS
WOD
subbed 115# PCS
10:51

My barbell clean and snatch technique is terrible; pointless to continue reinforcing bad habits until I can get good O-lift coaching. I'll be doing sandbag, Ironwoody bag, dumbbell or odd object lifting in place of a barbell for most O-lift type WODs.

10:21 - 70# snatch grip IW bag ATA squat cleans (releasing and catching bag in crooks of arms; full hip extension before dropping bag each rep) and GHD situps.

The IW bag places the weight far enough in front during squats that it makes my abs and obliques struggle - 70# feels heavy. GHD situps with shoulders about 12" lower than knees at the bottom.

18:08 but my wrist watch stopped when i was doing the cleans so probably somewhere around 25 min

M/50/268

18'43"
105lb squatcleans
swiss ball situps (felt wrong, as if my hams and quads were doing too much work, wondering if GHD machine is next best investment)

m/40/72/175

115 lb squat cleans, else as rx'd
18:18

It's 30 min later and still about to puke

15:21 using 2x35# DBs for full squat cleans. GHD situps as prescribed.

14:48 - used 115 for full squat cleans and incline situp bench.

10:45 Partial Rx - first 50 situps on GHD and remaining on Abmat with anchored feet. GHD is still new to me so I didn't want to overdo it.

10:16

85# Squat Clean
Ab mat sit-ups with feet anchored to dumbells.

Could have done 95# Clean, but I feel low of energy coming off 13 hrs shift this morning.

Hmm, I sense a pattern...

Will do my best to get squat cleans vs just cleans which is what I tend to do despite myself.

Anyways...
EliteXC and CBS reps should be forced to do this WOD and then walk the plank for that sham of a travesty of an MMA show. You could just feel them shying away from the blood.

Looking forward to the WEC fights in SAC tonight.

scaled squat cleans
rxd GHD

19:18

Awesome video :) I dig ass whopping chronicles

for HM3(FMF)Hurst 24MEU/KAF

Navy Garrison FOB Lindsey is doing the WODs with SF. Come check us out. Ask Doc Cash where we are. Three Naval officers falling in love with CF. Beginners at 31:19. GHDs hurt

135# squat cleans
Dynamax ball situps, feet anchored

11:06

Think I converted another firefighter to Crossfit with this workout...

Comment 86 Jason "Where can I find information on the Zone Diet?"

You can pick up a used copy of "Mastering the Zone" at Amazon.com for a penny, plus $3.99 shipping to your door. That's the best place to start. Also, after you read the book, go to the discussion board on crossfit.com and post your zone questions under the "Diet" portion of the board. The folks there can help with making sure that you have calculated the blocks correctly, etc.

Have Fun, Train Hard,

Billy

mod CFWU x3 (1 min jump rope/10 Pull/15 SU/10 Push)
full squat cleans AtoA
9:49
first set was brutal

HSCs @ 95#...13:59

29 yom, 180 lbs

22:07 as rx'd

Did this one after yesterday's wod

Did yesterday's WOD followed by today's. Ugh!
Yesterdays:75#(should have gone heavier)& did real DUs! Yay! 10:25

Todays: (stayed light on the cleans, 65#), un-anchored abmet situps. 9:08

Sunday musings...

1) Scale. Dude, really, come on. Can you REALLY do this? Be safe. Push yourself, but be honest with yourself, too. Look at Kelly Moore, the sheroe's hero. She looked within, saw that she would need some help first, and came up with a killer sub for today's WOD. I am hindered by injury and can't "catch" the clean so I'll come up with a sub.

Check your ego. Be safe.

2) Transition. The next stage. "Lovely Daughter" graduates from high school tomorrow. Now, in our family this would not typically be a very big deal, not a very big step. We are very fortunate chez Bingo, and by and large we try very hard to realize this good fortune. It has been for several generations not a matter of whether you graduated from high school but what you did and where you went from there. This was certainly the case with "The Heir".

But "Lovely Daughter" had challenges that could not be foreseen, a difficult battle with illness that continues today, one that prevented her from attending school as a "regular" student for the better part of two years. With the assistance of Mrs. Bingo and others, but largely through the force of her own will, "Lovely Daughter" has been able to leave the darkness behind and live in the light (although, to be sure, the darkness lurks behind, always in the mirror, always there). Despite not being in school those years she will graduate on time, with her original class, 4.0 grade point in hand, and move on to her next step in college.

We are not promised tomorrow. If tomorrow comes we are not promised a "good" tomorrow. If we lead a virtuous life, whatever that may mean for each of us, we hope that our efforts will translate into a "good" or at least "better" tomorrow. Or not.

All we have is today. And every today has something, some thing little or big, that makes it a good day. Each of our privations, every challenge can be borne if we realize that there is some one thing or some several things that are good in each day. What we hope for is tomorrow, and that tomorrow might be as good or better than today. But what we HAVE is today. In the end, that's all we have.

There was a time when I awoke each day and checked to make sure that I was still the father of a daughter. EVERY day was a good day. There's nothing particularly special about this today, about Sunday June 1, 2008, except that this is the day we have TODAY. What's good for you today? Who's special to you today? Did you tell them? Do they know? You may not have a tomorrow, but if you are reading "musings" you have today. There are only two kinds of "todays", good ones and great ones.

"It was hard to see to drive, so bright was the light through my tears."

I'll see you next week...

Musings in the filter...

Mark
115 lbs - 17:12
Some discomfort due to ankle sprain

Theresa
Yesterdays work out
65 lbs - 9:25
Shoulder is getting better

30/M/190

as rx'd except I had to use the smith machine and a portable bench for the GHD's.

I thought my time would be comparable to yesterday's WOD - NOPE

13:37

John

Signal26 #51-

Going off the nutrition rails is a good experience. Kick up your heels, have all that stuff we normally do not have...and see if strict eating is worth the improved results and quality of life. Typically it is and the occasional cheat day becomes more than enough to scratch the bad food itch!

age 18 bw 170
9:28 as rx'd
will get under 9 next time

32 yom 240 bwt
bike 10 miles
wod as rx'd
time: 13:42
bike 20 miles

Start of my third week of Xfit.

13:19

I'm smoked.

15:51

GHD's far from perfect.

bwt-178

Can anyone help with the Zone, I am totally confused even after looking at all the info.My wife is 11 blocks and I am 22. Can't get my head around what exactly to eat.

bwt:153

as rx'd... 10:33

felt good today, gonna be sore though

That was terrible, I subbed knee-to-elbows for the situps and now my lats are screaming at me. Got it done in 24:39 but it really, really sucked. Try it out if you want some fun!

I did the buttercup with a 45lb bar. I completed the workout in 18.05 and my legs are gonna be hurting tomorrow! I'm still trying to work on getting the form down. Yesterday was my one week mark of doing crossfit!

2xcfwu sans sit up's

as rx'd

10:55

#122 Scott

Check out Crossfit Journal #21. That's really helpful to get started with meals.

#67 Brighton

I didn't see the difference either.

great vid Tony, Sevan and Jacki!!

44/76"/188

warmup: 50 pullups for time (4:31)

subbed 115-lb squat cleans

16:32

Steve
M/46/171
Regular sit ups for GHD

11:25

anchored situps

9:17

Nice work, Bingo, you're a good man.

M/50/5'11"/188

WOD as rx'd

16:38

First time ever doing GHDs - it showed.

Had to modify the workout a bit to split up the squat clean into 135lb dead lift and 180lb 45 degree leg press cause I am not coordinated enough.

Completed in 22mins.

Love the GHD's

bw 165

ghd situps improvised on stability ball

8:46

13:03

Sub'd 115 for squat cleans so I could get form right.

Terrible headache.

11:19 as rx'd....sorta...

had to reset b/t each clean b/c remember "you're not allowed to drop weights!",....or tap them for that matter; as well as a version of GHD sit ups on flat back ext machine @ globo gym in Kelowna

m/29/210/6´6"

25 min

ghd situps without extending arms over head, there was no way I was going to be able to do them like that!

M/24/160

14:51

subbed 115# squat cleans
GHD's sucked cuz I was doing them on some old thing where I really had to improvise my form and it made them way tougher

44/m/153

Ouch. Scaled to BrandX Pack:

95lb Squat Clean 10x
50 GHD
95lb Squat Clean 8x
40 GHD
95lb Squat Clean 6x
30 GHD
95lb Squat Clean 4x
20 GHD
95lb Squat Clean 2x
10 GHD

11:21

What a kick ass workout! I didn't think it would be that bad but those GHDs kicked my ass.

BWT:190

17:27

5th day of XFit. I love this stuff! It never gets boring.

M/39/185

Cleans as rx'd
Sit-ups on decline bench, as steep as it would go.

16:30

More better faster

Almost forgot! Yesterday's WOD

4:27

Used 95lbs and did single jumps.

M/48/150
subbed for shoulder:
MB squat clean 25# 20 reps
KTE 10/unanchored SU 40
MB clean 16
KTE10/SU 30
MB clean 12
KTE 10/SU20
MB clean 8
KTE10/SU 10
MB clean 4
KTE 10

17:32

Wow Bingo, congrats

10.38 as rx'd

21/m/135
as rx'd
12:59

BW 169

7:52

Sub'd abmat sit-ups w/ legs in the "butterfly stretch" position for the GHD sit-ups. Looking forward to Speal getting his place opened up so I can use a good GHD.

M/19/189/5'6"
As rx'd- 17:07

Very, very upset with this time. Had severe lower back discomfort during GHD situps due to tweaking my lower back on the VERY LAST thruster of yesterdays WOD.

Disgusted with myself right now.

115lb squat cleans, improvised crappy ghd setup, couldn't drop weights 18:30.

25/M/159 lbs

right around 25:00 while being stopped numerous times at my local YMCA. 1 time to be asked about cleans, 1 time because i was using the wrong clips, one time to ask if that's bad for my back, and then my situp station was jacked so i had to go somewehre else.

either way this is a great workout.

M/27/211

18'38

Used swiss ball and bench. GHDs were mostly done in 10-15 rep sets.

40/M/165

cfwux3(no sits)

75# cleans, roman chair situps
22:23

trying to heal the shoulder still, so no cleans...

subbed 50 kilo (110 pound) deadlifts for cleans
GHD sit ups as rx'd

16:27

A little slower than yesterday
Calves are wicked tight
subbed decline crunches for GHD situps...
12 minutes

Thanks Steve & Greg for the clarification!

Squat cleans w/ 95lbs
GHD Sit-ups as Rx'd

17:55
Gonna hit cleans at 115 next time they are Rx'd

Nice work to the Marines on USS Dubuque. GO NAVY!!!

Bingo.....

All I can say is "right on, man!"

Share the love, just share the love!!!!

75# squat cleans
Used situp bench

14 flat.

m/145/5'11

80# squat cleans
GHD as rx'd

23:50

As Rx'd: 22:50

Actually only did 49 GHDSU's in the first round, I failed and almost fell off of my rigged GHD setup. Wore away quite a bit of epidermis from my sacral area doing the situps.

Teri f/35/5'7/153

85# full squat cleans
45 deg decline sit-up bench

14:30

Todd m/35/5'10/160

135# full squat cleans
45 deg decline sit-up bench

17:10

Ass Whoopin chronicles are the best! Sevan I was pullin for ya, but Jacki is out of control. I live in Pittsburgh I may have to get down there sometime...

Feelin' kinda frisky today so after the WOD I decided to drag all of my equipment out to the track and do the 300 workout... 21 minutes, 53 seconds, a couple of dry heaves and one dizzy spell later, I finished... Trying to get acclimated to the Texas summer heat.

Bingo... Well said. Its always important to remind yourself that the moment you are in is the only thing you truly own.

14:46 as Rx'd

15:06....only fourth day on the crossfit program..Loving everything so far

CFWU- minus pu's
20:35
40lb. squat cleans in sets of 12,10,8,6,4

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As rxd'

143lb. cleans
ghd situp
9:24

#67 Brighton
and #129 Caleb T

Regarding Nicole's GHD situps and the difference between the good and the bad ones on the video.

On the good ones, Nicole flexes her quads which straightens her legs. When you are doing your own GHD situps try that - you'll feel the difference. It's seems to connect the whole "anterior chain" (if you could call it that) and makes the GHD easier (and safer).

On the bad ones Nicole's legs are bent at the knee.

I hope that helps.

In the FAQ's there's another video in which Nicole demonstrates what I'm trying to describe here.

10:01 as rx'd

I have a feeling I'm going to pay for the GHD SU's...

30/M/150lbs.

Not one of my best workouts but definitely ecstatic that I was able to pull from the ground and do GHD situps. My SI didn't bother me as much as I thought it would. I didn't go all the way to the ground on the situps (to about a 12" box) because of my strained SI but training is right on schedule so I'm happy.

13:10

Anddddddd rest!

Sat. as rx'd modified 135# to 115#
13:01
Today as rx'd modified 135# to 125#
13:58

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As Rx'd: 19:27

cleans need work but at least I got full squat cleans instead of power cleans. Had to bail out on a couple reps before the bar came back on me and almost popped my head like a zit.

#122 If you go on the zone diet web site (www.zonediet.com) you can get a block chart. The block chart gives you a list of foods and a measurement. Each of the measurements equals one block. It will also tell you how many calories of a particular food (ie protien, carb, fat) equals one block. I use the measurements provided and make my foods based on that.

22/M/210(?)

92 degrees in the gym today. And is it possible for it to be humid inside a gym too?

15:47 as rx'd
Those sit-ups were a lot harder than I expected haha. They were holding me back way more than the heat.

:15::50 as rx'd

are we supposed to be cleaning from the ground or hang cleaning?

19:31

115# squat clean. decline situps.

Power Clean vs Squat Clean: The only difference is how deep into the "bucket" you go. For the experienced and stronger individuals, powering 135lbs from the floor to the "racked" position on the shoulders is pretty simple and doesn't require going very deep into a front squat position. By explicitly stating "squat clean", we all know to get the full experience of the exercise and the excruciating burn of the full squat, we need to get under the bar into a deep front squat immediately after the top of the pull.

Improvised a GHD, and opened my eyes. my quads are wrecked.

I thought I would be close to my time on yesterday's workout, but, not so much.

19:42

M/39/191

Subbed power cleans for squat cleans and decline sit-ups for ghd's since the only ghd in the house is getting new pads i guess...sheesh!

11:26

m/30/5'7"/163

115# squat cleans, subbed 1 incline sit-up for 2 GHDs, except on 40 and 30 set, when I subbed 1 sit-up for 1 GHD sit-up

20:25

I need to work on sit-ups, I think. Thank God for the rest tomorrow.

CBCBCBCBCBCBCBCBCBCBCB

37/m/177/5'9"

As Rx'd: 23:14

For time:
95 lb Squat clean, 10 reps
50 GHD Sit-ups
95 lb Squat clean, 8 reps
40 GHD Sit-ups
95 lb Squat clean, 6 reps
30 GHD Sit-ups
95 lb Squat clean, 4 reps
20 GHD Sit-ups
95 lb Squat clean, 2 reps
10 GHD Sit-ups
8:01

got my vibram fivefingers today!

28/m/188

21:50, as rx'd

as rx'd: 14:00

M/26/191/ recovering smoker

CFWU + 3x6 HSPUs

As Rx'ed 16:12

Ugh! Bleah! Argh! First time doing GHDs, and it sure did show. I feel used up.

THIS WOD IS A STEAMING PILE OF AWESOMENESS!!! THANK YOU COACH!

20:34 - had to switch to standard floor sit ups from the round of 30 on because someone else hopped on the GHD.

m/39/67.5"/187

Rx'd
15:57

135 X 10 clean squats
35 of the situps
135 X 8 clean squats
took about 20 minutes.

Subbed 95# on squat cleans,
First time doing GHD sit-ups, so I only went to parallel and slightly below (still did all of them though!)

26:47

M/29/221/6'0"

21:07

85lb Squat Cleans

as prescribed...except su's on steeply inclined bench at VIP...

13:13

85lbs (PR by 15lbs)
23:09

As RX'd: 13:01

I love dropping the rubber bumbers! I always loved watching Vasily Alexeyev drop those impossible weights and see them bounce three feet in the air.

f/31/130/5'4"

95# Squat Cleans
Unanchored AbMat Situps (GHD throws my hip alignment all out of whack and it always takes my chiro a few days to set me straight again!)

19:59 ... I was struggling to get it in under 20!

I wasn't gassed, 95# is heavy at the bottom of that squat... it's all I can do to stand up... a little sore and tired from the 95# thrusters yesterday!

31/m/170

cfwu x2

wod as rxd 14:40.

the ghd situps whooped my butt.

No GHD at house, unanchored abmat was best I could do.

11:47

good wod

Ran 4 miles on the beach.

In the interest of getting to work on time, had to scale this one. 95# SQ cleans and regular anchored situps. 13:28. Hope this one comes up again soon. Great WOD.

25m/5'10"/185
135 lb cleans, subbed incline SU
Time-14:24

Other than them being the new fad, can someone explain the benefits of those ridiculous 5-finger shoes/sandals? And why would anyone run in them?

16:42,

135# squat cleans

GHD situps on a bench with feet hooked under the knee pads at a lat pulldown station. Probably less than 2 minutes of my total time was spent on cleans.

12:25
full squat cleans from ground
sit-ups with anchored feet

Amy F/38/5'10/145
12:56
25lb full squat cleans
sit-ups with feet anchored 40,30,25,20,10

Subbed:
Power Cleans 70#
Sit-Ups

14:23

32/F/5'7"/132#

111lb squat cleans
regular situps, unanchored feet
10:43 at st 6

SASASASASASASASASASASASASASASAS

ran 1.5
CFWU 1x15

at spectrum--
95#
Gsitup--modified with smith machine
20:38

As Rx'd: 17:04

Have to admit, I came in light today, thought this workout played to my strengths and would be a little easier and go faster than yesterdays. Oh how I was mistaken, GHD sit ups had me drowning off of my own sweat. I won't ever, ever, ever take a WOD light again.
Hit a milestone today, first muscle up, did two after I finished the WOD.

m/27/5'9/175
13:37 as rx'd

An eye-opener no doubt about it. Props to EVQ, Lee in NV and Nolan great times. Great effort everyone. keep 'em coming Coach ;)

33/M/190

13:45 as rx'd

cfwux3-pu/dips

135# squat cleans 10-8-6-4-2
GHD situps (subbed unanchored situps)
50-40-30-20-10

16:30

5'9"/32/m/186

9:55 RX'd

I felt good today. Lots of energy, and my stamina(muscurlature) felt as if it were spot on.

Thanks to Jolie Gentry and Chris Stroud for keeping my form honest, I need to work more on my clean form.

19/m/166

As Rx'd 11:54

But what about abs?... *cough*

m/33/205/5'10"

I cannot get used to the term squat clean. I interpret the Squat clean as just a clean, meaning catching/racking the bar at the bottom of the front squat position.

Anyways I felt like adding some weight today so I scaled up adding weight and reps......

MY WOD....
135 lb squat clean, 10 reps
50 GHD Sit-ups
155 lb squat clean, 8 reps
40 GHD Sit-ups
185 lb squat clean, 6 reps
30 GHD Sit-ups
205 lb squat clean, 4 reps
20 GHD Sit-ups
225 lb squat clean, 4 reps (Not 2 I did 4)
10 GHD Sit-ups

22:38 - I felt like pulling a little more weight today. Yes I slowed it down alittle but so what I felt cleaning. The GHD sit-ups just take me a long time. :-)

To balance things out I did some back extensions too...

20x Back Extension Toe Touch to Point @ ceiling
225x2 full cleans
15x Back Extension with 25 lb weight on back
225x3 full cleans
10x Back Extension with 45 lb weight on back
235x1 full clean

Great WOD

18:30
subbed situps for GHD (30,25,..,10)

15:25 as rx'd

m/30/200/6'1"

9:47 as Rxd

15:17... first time doing GHP sit-up had to mix it up with reg incline SU

10:25

Squat cleans were easier than I thought though, but I used a decline bench for the sit-ups.

23m/160/66"

As rx'd

21:39

Time is a bit deceptive though, I burned through the cleans, but had to wait after every set for the sit up station to open. Felt good throughout, and wish I had a better time to show for it.

How do you do a squat clean? Just clean the weight then squat? (I know, might sound like a dumb question, but there's no demo vid for it).

45/M/6'/180

DID SOMETHING DIFFERENT AGAIN...TRY THIS!

"FRAN ON RINGS"

21-15-9 REPS OF:

95 POUND THRUSTERS TO 12 INCH BOX.
RING MUSCLE-UPS FROM DEAD HANG START.

TIME: 26:05

SEEMED LIKE A GOOD IDEA AT THE TIME.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

100# Squat cleans (go heavier next time)
Situps

10:30

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Nic- 28/175, WOD as Rx'd
starting to get a lot better form on the squat cleans
20:43

Katie- 26/135, 55# power clean-unanchored sit up
11:28

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Jeff Tucker is amazing as a Gymnastics Seminar coach from GSX in Fort Worth. What he taught us this weekend was something that we as Crossfit athletes hate to do since the majority of us are not from a gymnastics background...things like the handstand push-up, L-sit and manipulating the rings. By just going to the two-day seminar, Tucker showed us how simple and easy these exercises are, and how we can incoporate them into our daily warm-ups. Additionally, he is a great motivational and emotional American who loves coaching and exhausting all of his energy into you as the student. OOH-RAH Tucker, you are the man. "Find your weakness, train to it, and make it your bitch!"

16:30

For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10 Sit-ups

M/50/220
First set of squat cleans bothered my knee, I have DJD so full squats are out. So I did power cleans and 50 unanchored sit ups, no GDH at gym
135 x 21, 50 unanchored sit-ups, 135 x 19, 50 unanchored sit-ups, 135 x 16,
50 unanchored sit-ups, 135 x 13, 50 unanchored sit-ups, 135 x 11
50 unanchored sit-ups, 135 x 9, 50 unanchored sit-ups
17:40

General question: How do you know when to do the Crossfit "official" warm up or an alternate warm up? Thanks.

M/29/154

20:50

Low back not happy about so many GHD situps, but whatever.

-D.

M/19/5'9"/176

As rx'd

9:45

Touched medicine ball at bottom of every squat clean

Also did Yesterday's WOD, as rx'd, touching medicine ball as well with each thruster, 10:40

For some reason I can't get a good rhthym with DU's,

Anyone have any suggestions?

111lb squat cleans
regular situps, feet unanchored
10:43 at st6

CFWU - Ghd's x3
stretching for 10 mins
#55 squat cleans 10 8 6 4 2
GHD sit ups 50 40 30 20 10
Total time
17:14
That was another tough one. So much fun though!
Had some strange looks today that's for sure. lol

M/19/5'9"/176

What is OPT talking about earlier about reseting between the cleans?

Are you supposed to do a clean, set the weight down, pick it back up and repeat?

Or do you just rep it out like you would on Elizabeth?

17.55

Another great workout. Looking forward to another great work out on Tuesday.

As rx'd, 15:37

25/M/5'8"/130

19:09.

scaled to 120lb squat cleans

could have been faster because there was only one GHSU station and my friend and i had to wait for each other.

These were a pretty brutal past 3 days. I finally found a workout buddy again. Definately reccomened having one to help motivate you.

12:00 min

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.
Squat Clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 28:47
Foam roll after.

M/22/6'1/185

135# squat cleans
situps on decline bench (all that was available)

15:25

not real happy, probably could have pushed a little harder on situps

29M, 5-10 160
cleans as rx'd, subbed knees-elbows for glute-hams.
24:25. Word.

First, great job, Jacki. You're a stud, way to represent.

Second, Dan, #202 - the fivefingers "toe shoes" have a number of benefits. Most notably, they make you stronger, faster, and quite frankly, better looking.

And hell yes, I run in them. Fast. Also, I can sneak up on you like a silent panther.

Got to workout with the wife and my brother today.

I subbed 115 full squat cleans and situps on hyperextension to parallel.

17:43

I'm not going to be able to walk tomorrow.
- Chad

Just got back from the Albany Challenge, Jason Ackerman and his albany crew hosted an amazing challenge and an absolutely insane hopper. Thanks to Jason and everyone in Albany!

Jeff Tucker was amazing this weekend at the Gymnastics Seminar in Cherry Point, NC. Just to echo what TroyCFW said. Jeff is a fine American and it was a total honor to be in his presence and to be instructed by him.

To all the other fine athletes yhay came out, it was a pleasure meeting you and I wish you all the best.

Keep fighting the good fight!

Oh and Tucker....OOH RAH!

Jeff Tucker's CrossFit Gymnastic Certification was absolutely amazing! Tucker is an excellent instructor who takes the time to ensure you fully understand the techniques of the certification. Attending his seminar has taken me to the next level of CrossFit! I can't wait to apply, incorporate, and practice the techniques I learned at his certification.

Thanks a million Tucker!

Jeff Tucker's CrossFit Gymnastic Certification was absolutely amazing! Tucker is an excellent instructor who takes the time to ensure you fully understand the techniques of the certification. Attending his seminar has taken me to the next level of CrossFit! I can't wait to apply, incorporate, and practice the techniques I learned at his certification.

Thanks a million Tucker!

48/m/140
105 cleans
reg. situps
15:15

Full squat cleans, A-to-A, 135# 10 8 6 4 2
GHD situps (on roman chair), touching floor and support post between ankles on each rep. 50 40 30 20 10

16:45

Thanks to Billy for taping this. Let's get together sometime soon to watch our videos.

Thanks for the new WODs, Coach. I like these.

~Nick

Time: 12:41
55 lb Squat clean, 10 reps
50 Decline Bench Sit-ups
55 lb Squat clean, 8 reps
40 Decline Bench Sit-ups
55 lb Squat clean, 6 reps
30 Decline Bench Sit-ups
55 lb Squat clean, 4 reps
20 Decline Bench Sit-ups
55 lb Squat clean, 2 reps
10 Decline Bench Sit-ups

12:50

The limiting factor on the GHD situps was not pain in the abs but in the anterior tibialis. I have only had a GHD for about a month and I couldn't figure out why my A-tibs have been sore lately. Well 50 GH situps cleared that question right up.
Cleans were much more efficient today.

24/m/5'7"/155#

95# cleans
GHD situps
24:40

Absolutely destroyed me, although I know I could've gone faster. I think I scared a few gym rats with the sweat spraying off of my brow.

Jennie: 26 F 160# 5'9"

For time:
95 lb Squat clean, 10 reps
50 GHD Sit-ups
95 lb Squat clean, 8 reps
40 GHD Sit-ups
95 lb Squat clean, 6 reps
30 GHD Sit-ups
95 lb Squat clean, 4 reps
20 GHD Sit-ups
95 lb Squat clean, 2 reps
10 GHD Sit-ups

Time= 15:13

27/m/190

sub'd decline sit ups(put decline bench up on 2nd stair at gym for more of a decline.

14:34

not looking forward to my physical readiness test on wensday. uugh

Great post bingo.

135 10
25
135 8
25
135 6
20
135 4
10
135 2
10

25:45

CFWUx2

WOD:
75lb cleans, same weight as yesterday.
GHD situps were upstairs and down the hall, added to the time, but left the clock running.

20:54

WOD: ~5k in 24:36

46 - 6' - 210#

As RX'd

12:15

Note to self: Done @ home gym

29/m/175

as RX'd: 16:50

hows i going stewyd?

45/182

17:08 as Rx'ed.

Full squat cleans at 135 and full ROM on GHD.

I did yesterdays's wod but didn't post because it was such a train wreck. I'm posting now. The thrusters were easy, the DU's were agonizingly non-existant. I was completely unable to get past 8 reps be it mental, physical, whatever. Time to move that up to the top of my "What I Suck At" list.

scaled to 94# squat cleans
11:52

Tucker - thank you very much for opening new doors to my Crossfit regime. The gymnastics seminar you coached at Crossfit Cherry Point this past weekend had me believing that the body is capable of accomplishing much more than I could ever fathom. Your instructional methods and individual cueing techniques were spot on and my confidence level increased tenfold as a result of your seminar.

When my younger sister started doing gymnastics, I thought it was all tumbling and dancing. After day two of the seminar, I called her and would not shutup about everything I learned. I am STOKED !!!! You have proven to me that these moves require focused strength and are extremely difficult to complete, but not impossible. I have a new found respect for gymnasts and cannot wait to continue to build on the foundation you have set for me.

Thank you again and from the United States Marine Corps -- "Oohrah"

Ryan, Crossfit Cherry Point

13:00 as rx'd

10:07 as rx'd

For time:
95 lb Squat clean, 10 reps
50 Reg Sit-ups
95 lb Squat clean, 8 reps
40 Reg Sit-ups
95 lb Squat clean, 6 reps
30 Reg Sit-ups
95 lb Squat clean, 4 reps
20 Reg Sit-ups
95 lb Squat clean, 2 reps
10 Reg Sit-ups

Time: 11:45

Me: 41yo/M/5'10"/176lbs

Warm Up: Greg A's warm up 10 reps per exercise plus one bar muscle up.

WOD: Cleans and GHD's 21:29

135lb Cleans: From the floor to pull and catching at the bottom A to A to full open hip at the top. I broke these into sets of between 2 and 6. I missed once and had to drop the weight forward, I was too far forward in the catch.

GHD's: Done on Back extension chair from hand on the floor to past vertical at the top. Rested in the up position taking breaks of between 2 to 15 seconds. I did not really break these up into any sets, I just rested for as little as possible.

Cool Down: All kinds of Kipping pull ups and a couple of bar muscle ups

I did this WOD with Nick and Michelle who both rocked this one. In fact, Nick beat my time by over 5 minutes, outstanding! My lady Lysa did this one before me and also did very well completing it way faster than me. I was the slow one on the WOD today :>)

Have Fun, Train Hard,

Billy

m/25/220/5'11"

9:42

Regular sit-ups instead

M/30/150

95# squat cleans
un-anchored abmat situps

14:30

Next time I'll do 105 or 110 on the squat cleans. Hopefully a GHD is in our gym's future, though I think I'd have to scale the numbers!

MBK

M/35/185
Low 20's, helped another out with his squat clean form when I finished and didn't stop the clock. I didn't really think it mattered at that point, the GHD situps took me so long to do. Cleans were done as Rx. It's hard to sit up right now, tomorrow is going to suck.

On another note. I called home today to wish my son a happy birthday. Seems his summer conditioning program for the football team is...you guessed it. Crossfit. They just started doing it this year. I've been talking to him about starting when I get home from this deployment, so he was somewhat familiar with it. Guess he'll get a head start. My wife said "Oh! That's cool" when he told her. I could hear the anguish in his voice, "this is gonna suck". That's right Son.

Fourth workout doing Crossfit and I love it. Sadly I'm not in near as good as shape as I'd like although I feel good after each workout offered. I attempted GHD's today using my bench and anchoring my feet at the end and doing the GHD's off the other end. Sadly I now know why Coach said they can be brutal in that instructional video. I ended up doing standard situps as a sub due to lower back pain. Cleans were good although I'd rather do a standard squat, could just be poor form tho.

Gonna have to look at getting an actual GHD machine rather then using my bench.

As Rx'd: 15:21

subbed GHD with situps on bosu ball....don't have a GHD at my gym

squat clean as rx'ed

11:08

42/169

135 lb. squat cleans
Regular situps

13:01

Post - Butterfly kips and muscleups to finish out 20 minutes.

Bingo, great post as usual...

subbed anchored sit-up
scaled to HPC after the first round. Too stupid to lower the weight.

16:44

... and for the Little Mrs.

Cleans scaled to just the women's bar
Subbed some sort of super hard Pilate's jackknife-looking thingamabob.

13:10 (she beat me again ... now me and Sevan both have 2 talies on the whooped side)

13:02 as rx'd -- headed to Norfolk tomorrow in the AM

this morning, did 5 rounds, 50-20-50 push-ups, pull-ups, flutter kicks...finished around 40 minutes, ouch.

great way to end my first week of crossfit...

11:02
word!

as rx'd but with 75# squat cleans since id never done them before

m/19/6'2"/167# (anything with a squat sucks on my lanky ass frame!)

Abbreviated CFWU

WOD:
135# Squat Cleans, sets unbroken but slow
GHD Situps SUB unanchored situps with legs in the "butterfly stretch" position, sets unbroken but slow
Nursing a hangover...

Time: 12:26

Thanks Coach!

#202 Dan: http://sportsci.org/jour/0103/mw.htm

#233 sam

no opt is not saying you have to break between each rep. he's saying he had to do this workout at a globo gym today that didn't allow dropping or even tapping the weight on the ground on each rep.

if the workout is for time then you do the reps as fast as you can. always and forever.

M/28/195

Yesterday: 24:32 as rx'd... I suck at double unders!

Today: 16:22 as rx'd... 2 awesome WODs! I love Crossfit!

For time:
65 lb Squat clean, 10,8,6,4,2 reps
50, 40, 30, 10 Stability disk Sit-ups
15:33.
Tried to get squat cleans low enough, but kept winding up doing power cleans.
65lb+fitness bar.

24 / m / 5'10 / 170lb

17:40

Used a stability ball with my feet anchored on a bar for the GHD sit-ups. They were surprisingly hard as I kept falling off the damn ball.

I thought this workout would be easier than yesterday's...

rx'd
95# squat cleans
g/h sit ups

12:22
hoped to do better then yesterday (i did :))

Thanks Coach
LOVE these new ones

18:15 as rx'd

37M/5'10"/165.5#

As Rx: 16:01

GHD sit-ups were slow today.

F/34/138/65"

65lb FULL squat cleans

26:50

I really wanted to quit after the first round - powered through - glad I did.

41/5'10"/145/m
95lbs SC's 10:11

29/m/195

16:15

lots of broken sets. went only to parallel on ghd's.

First time doing GH sit-ups today. Could not do more than 5 reps without getting severe motion sickness. Tried several times. It took over an hour to stop dry heaving. My friend (800 miles away, different gym) reported the exact same experience. Subbed regular situps and the workout was easy. I've never had motion sickness before. Anyone else have this experience with these situps? Does it get better? What can be done to prevent this? There should be a warning!

#72 RD

Thanks very much. The muscle-up video should be instructive, as well; I can't do anywhere near the number assigned in the WODs.

12:26 with 95lbs cleans

sofa-- your help was sofalicious today--- thanks!!

age 42
bwt 210#
time: 12:00
did not squat all the way down due to knee surgery 2 weeks ago.

As RX'd M/27/5'7"/160

12:07

Spent too much time on the first two rounds. 50 GHD = killer. A little cheating on the squat in round two. Pointed out and remedied. Tough, tough WOD.

Sevan, c'mon.

CFWUx3
Jump Rope:
20xBoth Feet, 20xAlternating, 20xLeft+Righ(F once on left foot)

WOD
As Rx'd
17:20

Wow, early to bed for me after this one. Great WOD, needed tons of breaks, I felt like Sevan from the video. You're my hero Sevan!

Great video Tony, keep them comin!

As rxd: 19:25

46 / 177

still injured toe that effects balance so I did the following instead for time:

20-16-12-8-4 20# weighted ring dips
20-16-12-8-4 20# weighted ring push-ups
500-400-300-200-100 row

18:52

20:59, 95# , abmat unanchored situps

m/47/240

21:20, strict

25:50 ugh yesterday kicked my butt, and i subbed 95 lbs for the 135 lbs. phew good going Coach