*Ring dips I presume Coach? ;)

What??!!!

Uhm... .... Thats my speachless space if you didnt catch that! haha

Thanks for the early posts helps to get the logistics right for the next day, and even longer to get stressed about the WOD. Appreciate it.

Uh, wtf is going on these days! These new workouts are crazy!

45 of what? This is getting crazy! 3 - 2 - 1 - GO!

Coach gets ALL the Credit. :) Good job with new workouts Lauren.

This looks like a good one. Cleans are my favorite and I stink at ring dips. Perfect workout for me.

AHHHHHHHHHHHH S*&T

It's an Elizabeth and double under sandwich!

Well i now what the wod is today i had better go to bed as i have to get up in 6 hrs ( 2am UK time)

See you all tomorrow

I love the new WOD's Coach!!! They have been exactly what I am hoping the Games WOD's will be. Metabolic components mixed with heavy weight oly movements. Keep bringing it!

looking forward to this..

45 cleans r gonna suck, especially after the thrusters today! Gitrdun.

Looking beautiful as ever Maggie!

Wow! Just....Wow!
I felt good about making it through todays workout.
This one doesn't look easy on paper. That would not be a good sign.
Thanks coach. Could I have more please.

Comment #7 - Posted by: AllisonNYC

What's that Allie? Letting us in on who's behind the magic curtin in OZ (ahem AZ)?

=)

We have been doing Tabata Rowing (ref. today's video) at the CrossFit Chaos for a while now. Works well. Three light strokes are ALL you can do during the 10 second rest and it times perfectly. This keeps the scores fair, plus the kick start doesn't cause the same train wreck as a completely stopped flywheel.

I hear Vermont is beautiful this time of year. I am gonna see that factory some day.. some day...

I am assuming that squat cleans are the same as cleans?

This is going to be brutal. I am brand new to this and I am already loving it.

Sub for ring dips?

I too love all the new WOD's.

Maggie you look really good. Nice and fit.

I felt like I was watching an episode of sesame street with those three guys on the rower..which one of these things dont belong here?...ahem nice socks though....

#20,

The FAQ section says: Do 3 regular parallel bar dips for every ring dip prescribed

Just talking to my friend tonight how "I Love" those cleans.

I want to grow up looking just like you Maggie. One sexy chica!

mlaramd

A good sub for ring dips on this workout is to just sit there for awhile.

Just talking to my friend tonight how "I LOVE" those cleans.

I want to grow up looking just like you Maggie. One sexy chica!

Do all 45 reps have to be done in a row like the posted or can it be broken up into sets like Elizabeth, 21-15-9?

#23 great idea... that was funny... lol

Well 2moro is going to suck.

Kirk,
You're standing kind of funny. Sorry, must be those chicken legs. Good job.

Kirk,
You're standing kinda funny. Must be those chichen legs. Good job, Join me in Va. Beach in Aug. and do this Level One together. You having been their could be a benifit.

What is a squat clean???????

man I mised frelhn and was planning on making it up tomarrow but I want to do this WOD so bad that I might do the frelen Mon.

Keep em commin coach.

#28- Whenever I don't know an exercise I search for it on youtube.com and I can usually find some good examples of proper technique.

#30
or..........THE EXERCISES AND DEMO PAGE!!!!!!!!

3 dips for every ring dip I can't do is 135 dips? Oh man, I am going to be hurtin'! Still subbing tuck jumps for double unders, which should be super fun after today's thrusters (not) and the cleans. Any body else frightened? 3-2-1...go!

In the immortal words of Stephen Colbert:

"Oh my f@#k"

This is going to hurt :)

Hello everyone. I am at Guerrilla Fitness-Crossfit Montclair, NJ. Been reading the posts for awhile. I am in awe of a number of u and scared of the rest of u. Have a question, my hands are getting ripped apart by kipping pull-ups. DO any of u have any suggestions on how to prevent this from happening? When your hands are in this condition, what do find helpful to use to get thru the WOD? (I have been taping.)

Hello CF community...

I've been into CF for roughly 3 years now (with some breaks here n there). I train at CF Long Beach & I got level 1 certified in july '07 @ CF mecca in Santa Cruz (when coach G. closed it down that was kind of a tear jerker for me)... Anyways I'm new to the blog & I just had to say that saturday's WOD is gonna be gnarly... & yes I have experienced rhabdo from over training after a 2 month break, hospitalized for 3 days hooked up to I.V. with muscle atrophy for 2 months, not fun. My coach says I have no governer, haha... Train hard, train smart.

Nice stuff coach.Thanks for everything. Them Squat cleans are gonna suck balls

Cooooooool, another smoker.

Elizabeth with a double under destraction. Cant double-under so cleans and ring dips for me, 45/45 swill be an interesting comparison

So.. Holly checks the WOD on her phone. Shows Bone, Ryan, Sara & myself the WOD for tomorrow. We all look down at our beers, let out a, "That's gonna suck", looked at our beers & the pitchers that lie in wait. Then gave a big shrug, took a sip & unanimasly let out a sigh & took another drink.

Get some, Go again!

37M/5'10"/163#

As Rx: 13:52

First time doing two WODs in the same day. No time tomorrow. That was A LOT of squat cleans to do!

My double-unders are getting pretty good. I strung together 30 the other day. But, 45 reps of squat cleans is gonna hurt pretty bad.

I love it...absolutely love it

as if i didnt know something like this was coming after fgb the other day one would assume that coach would back it down for a few.. But Im learning the curve come out with a bang and keep bangin.. The worst part is I wasted my rest day doing fgb again to redeem myself.. 3.2.1 Go I guess haha.. Hopefully the ambulance has wireless so I can post from there.

#34 - If your hands are getting torn up doing kipping pullups, I suspect you're gripping the bar close to your palm, putting alot of torque on your hands. If that's the case, try gripping higher in your hand - more in the fingers. Your forearms will burn more, but your hands won't rub as much. If you were a man, I'd say suck it up and let the calouses thicken, but my wife says women don't like to have rough hands. I'd just keep taping for now, until you get the grip down.

This is SICK! Bring on the pain. 3-2-1...

What an INSANE workout! The afterglow is going to be great

Drea,
There are many in the community who denigrate gloves, but there is nothing better for kipping (or butterfly) pullups. I've been using cheap gardening cotton gloves dipped in rubber for two years, and they work fantastically well - no blisters, no callouses, great grip. I've recently been told that gloves represent a possible danger in some weightlifting situations, but have yet to experience that myself. Quite simply, they add advantages, and have few, if any disadvantages.

Cheers, mas

As rx'd:

9:09

DU's easy. Squat cleans at that weight for that many reps was harder than I thought it was going to be. I just did "Grace" a week ago at 1:48, so I sort of thought this wod was going to be a breeze. Not so much. The ring dips weren't too bad either, but they did make the second set of DU's significantly more challenging.

Ciao,

MC

After a week long break, I did the snatch workout yesterday and this one today. Tomorrow I'll do Frellen.
Anyway...
as R'XD with terrible double-unders and my first ring dips in over 4 months (shoulder injury).

TIME: 22:38

Poor performance in my opinion. I think I need to go to an affiliate for the extra motivation.

Totally cool video. The workout not so cool.

What you talking about Freddy? I thought you liked throwing 135# at your chest about 45 times and don't you love doing 90 double unders?? Good luck bro, I'm rootin for you at the games!

Yeah Vermont! I'm a Californian now, but a shoob at heart.

Ah, another beasty!

What can I say that Kempie hasn't already said? Not much really. Still, let's make things a little easier for the newer guys in the community.

Warm up with the CFWU see FAQ for details. Yes, that's our warm-up.You may need to scale the reps/rounds back so that it remains what it's intended to be.

The sub for doubles is the tuck jump.

If you have only a few doubles like me, you might want to take a time hit and get and hit your doubles Freddy C style (That would also be my style ;-) 1/2 at a time or break with singles.

A squat clean is just a full olympic clean, Coach/Lauren have been specific in stating which has been prescribed to make life easier for us. If you're unfamiliar with the drill watch the exercises and demos, but do not attempt to jump in with 135 brand new. Medball/dumbell clean is the appropriate alternative.

1 ring dip = 3 bar dips ( Range of motion is our friend get as deep as possible and come to full extension )

If your question is how do I scale this workout? click this link w/f/s http://www.crossfitbrandx.com/index.php/forums/viewforum/16/ for options.

You can scale reps,load and even modify exercises today, just record what you do and with what sub to the comments.

Sorry for the long post, i'll try to keep it short next time.

Enjoy,

Leon,

Can one just show up at the CF games and pay the $20. spectator fee once there, or do you have to register before if you are only going to be a spectator?

Nice video..and interesting WOD!

Hey Chet-want to do this at mine on monday? It will suck-thanks Coach

Wish I could do full squat cleans, will do a power version tomorrow. Some reason I can't seem to drop under the bar. Maybe when Crossfit Birmingham takes off I can get coached over my "fear" of diving over something heavy that is just about to fall :)

just finished. substituted tuck jumps for double unders and dips for ring dips. i am finally felling comfortable with my form for the clean. i did the 135 dips in sets of 8-10. wasn't bad. i also ran a mile before and after. i am ready for bed.

It's great that everyone psyched about the crossfit games coming up. It seems to have taken priority over that other fitness tournament thats held in the summer...

... you know that one in china

... The olympics :D

Anyway these are two very feisty WOD's these last two days. You think coach is preparing the athletes?

#59

How many dips did you do??!?

oops, i see you subbed regular dips :O

Hey guys, what would everyone consider a better substitute for double-unders, box jumps or tuck jumps? My double-unders still suck at the moment, I'm practicing the technique but I don't want to interrupt the flow the workout by constantly stopping and restarting when I'm jumping. Cheers.

44/5 11.5/156

WOD looks nasty - might do tomorrow. Yesterdays metcon left me smoked++ despite a relatively poor time

ME Leg strength
Squat 5x5, 2x20 50% max
Dumbell lunge 3 x 8
DB straightleg deadlift 3 x 12
Finished with some rounds of bad baggage and ankle rehab

13:05 - Tuck Jumps for DUs ( I still can not do one, but I will learn after finishing up the Pose running program), 75# Ironwoody bag squat cleans, ring dips, tuck jumps.

IW bag squat cleans done using either the snatch grip handles on the outside of the bag or the handles on the bag then releasing the handles and catching in the crooks of my arms. Tremendous ab and oblique exercise!

Will do 20k kb snatches after work; using the IW bag saves my hands (squat cleans with a bar would tenderize my hands) .

Tuck jumps
rx´d squat cleans
90 regular dips
tuck jumps

Time: 27.48

Just a quick note on form from the video. The guy doing thrusters with the C2 box wasn't coming to full extension overhead. It was out in front. I wouldn't have counted any of those reps. I really expect more from the videos posted on the main page.

Kidding of course.

#54, aNewMan

Scaling is O.K. if you can't do the workout, but it sounds like you can, but don't agree with the workout. I'd recommend you try this one as rx'd.

#54

Agree with #69.

If you modify the workout like you suggest, you are no longer doing crossfit.

First attempt doing real squat cleans. Form is shaky of course so I opted for a lighter weight (95#). Subbed ring dips with 135 regular dips.

Time 29:45

Subbed regular dips for ring dips.

Took a bit to get the rhythm for double-unders.

AND, I did it at work wearing boots and class B khaki pants (it sucked!).

29:22 (pretty much everything was broken up into sets of 3-6)

19 minutes

45 tuck jumps (still working on jumping rope)
45 reps - squat clean at 95# - broken to 5 ( working on form)
45 ring dips - broken to 5
45 tuck jumps

Does anybody know the name of the song in the video?

To those new to kipping pullups and other moves looking for ways to reduce hand trauma here's what I do ( as an ophthalmic surgeon, torn calluses and blisters don't work for me either!) Use a pumis stone daily to smooth elevated keratinized areas (the thickened skin), tape thumbs for anything requiring the hook grip, tape the base of your thumb for muscle-ups to protect from false grip, use Lynx Grips (www.lynxpt.com) as needed for heavy pullup days/weeks. Using these techniques, no torn calluses or blisters in over a year, and thats a very good thing. There are other good methods in the journal and on the message board about treatment, but prevention is definitely the best approach.

Now, this one sucked. First time doing squat clean, had to scale down to 50kg (from 60kg), and I wasn't able to the doubleunders I thougth I could do, so I did 180 normal skips. Had to break the squat cleans into sets of 1, and sometimes to. The dips was just as horrible as allways. Well, but if nothing else I PRed pullups. Either 15, 16 or 17. Oh, time: 50 minues. Probably like 35 minutes on the squat cleans, 10 on dips, and 5 on skipping.. : /

m/33/203

As rx'd 18:50

My first set of double unders really sucked I think I was too psyched up. My second set of double unders were done in 2 quick sets. The 45 squat cleans were tough.

The next 2 days are off days since I am leaving on vacation for the 8 days. I am packing my rings, jumprope and stop watch in my suitcase (unbeknownst to my wife) and plan on doing some guerilla WOD's while on vacation.

In reference to Sevan's video yesterday - some of the "athletes" are doing two WODs in order to prepare for the games. Who needs two WODs when you have the CFWU and then one of the last two days' WODs?

Keep it coming, Coach. I am doing as much as I can!

Subbed 1000 m rows. for yesterday's workout.

Completed the WOD in ~35 minutes. Added 15 GHD situps in the round to break things up a little in order to keep a up down pacing (Tabata like).

Stuart

30yo/M/6'4"/210#
Back on the board. Been away for a couple weeks. My 1st time doing Squat Cleans in about 8 months, so I went the "Sissy Route" and used the women's load....still sucked ;-)

95#- 21:32

40/m/190

As rx'd: 19:45

Squat cleans took longer than other 3 sets combined.

33/F/5'10"/155

I have a lot of excuses as to why I didn't do as well as I would have liked, but excuses are just excuses.

cleans and ring dips ended up being mostly singles - weak.

95# squat cleans
22:05

95# SC's were the worst. Double unders were hard to get going, but found my groove. Dips were in sets of 10, then the last few in sets of 3.

18:28

Jay M. in SC:

We are colleagues! Drop me an email.

First WOD since the 4 day trip back from Iraq for R and R.
28/M/5'10"/170lbs
15:53
90 regular dips sub for ring dips since the globo gym I was forced to go to did not have rings.
Everything else as rx'd.
LTC Bradley---Hope things are going well for you and the rest of the Nightmare Crossfitters back at Speicher.......I would say that I miss you guys, but that just isn't the case right now.......see you in a few weeks.

M/51/5'11"/188

Plenty of substitutions:
Tuck jumps for double unders (no rope)
Snatches 105# for cleans (wrist bothered by heavy cleans)
135 dips for ring dips (no rings)

23:01

Subbed 115# HPCs...19:14

#72 bladeboy,
The song is entitled "Ladies and Gentlemen", by Saliva.
- Chad

as rx'ed 17'40".

45 squat cleans in a row are no joke !

m/38/5'10/185

Struggled through this one, but made it to the end. Subbed 135 dips for ring dips. Everything else as rx'd, but rested between reps as needed. Still looking for my left lung.

36:24

as rx'd 14.54

Damn rope broke on my first round of doubles. I'm actually glad it did because I hit 18 consecutive doubles (pb) with the replacement. The one which broke was was an Everlast rope and the replacement was a cheap speed rope.

It took just under a minute to find a rope...

5'7"-M-205#'s

Scaled down,
45 95# Squat Cleans
45 Double Unders
45 Ring Dips

16:54

scaled cleans to 95-lbs, only did 25
regular dips

13 minutes

CFWU x 3
subbed 3 to 1 regular dips for ring dips
11:22
hang clean squats sets broken15/15/10/5
first day back after a week... i was going to make up yesterday too, but i got lazy...

Had to scale down ALOT. My shoulder hurts for some reason, can't tell if it's muscle or joint pains, but...

45 tuck jumps
65# squat cleans
45 bar dips
45 tuck jumps

22:49

I can already tell I'm going to have to do something light tomorrow that doesn't involve the shoulder that much. I rather take a few days off than injure myself further and end up taking months off.

w/u -some shoulder rehab movements

WOD
not for time:

about 20 DU's, 100 singles
45 DLs @ 95lbs
23 FSqts @ 75lbs
Ring Static Holds with rest - about 3 minutes of work
400 single unders

~ 30 minutes

easing back into CF. ha-huh, I forgot all about the muscle soreness that hits soon after. My lovely wife has really missed seeing me creak out of bed trying to stand upright without grimace.

Missed the WOD yesterday, so I did it this morning. Even though I scaled it to "puppies", and it took forever, I thought I'd have a heart attack. I was planning on upgrading to "pack" next week, but judging from this, I'd better stay at puppies for a while yet.
3 rounds for time of:
Run 400 meters
15 reps, 20# dumbbell swing
15 reps, 45 # thrusters
15 pull-ups (broken 3x5 each)
23:56

I'm reeeeeally glad I'm not doing the main site WOD at the moment.

I have been bodybuilding and powerlifting for years. I never in all of my years have had to scale down work outs. Yesterday I couldnt do 95 pound thrusters. In relation to those thrusters, this is coming from an individual who can split jerk 185, front squat 235 and standing shoulder press 60 pound dumbbells.

For me to 'dumb down' or scale down some of these exercises is a compliment to crossfit that this program is no joke. That even a person who is 21 and has been weight training for a good 5 years cant handle.

I LOVE this stuff.

#72 - bladeboy

The song is by Saliva and the name is "Welcome to the Show". It has been featured in more commercials than I can count.

16:40, 135x single unders instead og double. Rest as rx'd

Sub tuck jumps, 135 bar dips

30:11

No air conditioning at Y in So Bend, IN. No chalk and only steel plates so I couldn't push my luck with the grip and had to put it down gently every time. I will never travel without my rings, chalk and jump rope again. 135 bar dips took a lot longer than 45 ring dips would have although I don't doubt that the ring dips would have provided an equal or better stimulus. My dad abandoned the light dumbbell power cleans I gave him for a sub after my third clean. "Are you really sure you should do all 45?", he asked. I noticed that I don't even ask myself that anymore. I just start the timer and do it.

I've been traveling for over a week now. I got a chance to stop by Crossfit Va Beach and workout with Thomi and the crew there. What a great experience! I also took my dad to Crossfit Michiana yesterday which was also excellent. It amazes me how different all the affiliates are. Every one I've visited has taught me a different perspective and I've left feeling smarter than I was before.

Ouch, nice slack lines during the video...indicative of not bringing the arms forward of the knees before they bend...work on form fellas. =)

Thank you for one of the best products out there though!

Jodi (F/29/109)

Mobility Drills

45 Double Unders
45 Cleans, 135 pounds
45 Ring Dips
45 Double Unders

Notes: subbed 85 pounds for cleans
Time: 17:25

Thrusters
65 pounds x 15 reps

It was glorious
95 lb squat cleans
the rest as per
16 and change
just getting over some explosive diarrhea
yahoo

m/29/5'10"/150lbs

subbed tuck jumps for double unders
subbed 88lbs cleans
subbed 3xdips for ring dips.

33:41

m/35/186

45x DU
15x 135# clean, 10x 125# clean (baby woke up)
45x ring dip (first 15 unbroken)
45x DU (went to get the now fussing baby)

36:35

A few older gentlemen at the Y where I train having a loud cross room political 'discussion' while I am trying to squat clean... Asked them nicely the first time to take it somewhere else. They thought I was joking. So a few minutes later I end up screaming at the top of my lungst "TAKE THIS DICUSSION SOMEWHERE ELSE. i AM TRYING TO LIFT HERE!" Used neither profanity nor obscenity.

They threw me off enough that I missed a clean a few sets later. Nonbumper Iron plates crashing to the ground! I may get kicked out of the Y...

46m 200#

As rx'd, sorta. Not so good at double unders, so I counted an attempt as one and after doing 15 du's on the second round, changed to singles, alternating 150 rope skips.

27:49, sets of four on the full cleans; sets of five on the ring dips

as rxd 18:55
45x double under, 135#clean squat, ring dips, dbl undrs.. but I broke it down as follows

rounds as follows;
15x double under, 135#clean squat, ring dips, dbl undrs

10x double under, 135#clean squat, ring dips, dbl undrs

10x double under, 135#clean squat, ring dips, dbl undrs

10x double under, 135#clean squat, ring dips, dbl undrs

Dave 25:30
Nick 26:10

clean squats takes all the wind out of you.
We only did 100lb clean/squats

m/29/5'11"/180 lbs

As rx'd

22:10

Thanks again to Crossfit Cobb for letting me come work out with you guys this morning.
Matt

m/26/5'10/165

45 Double Unders
45 Squat Cleans, 115 pounds
45 Ring Dips
45 Double Unders

10:14

30/M/190

almost as rx'd but not quite.

I used 115 for the squat cleans instead of 135.

I also had to mix my cleans with my ring dips.

My time was 23:30, added 8 minutes of jump rope to top it off

m/42/160

subbed 115lb squat cleans.

Squat cleans hammered me. Double unders and ring dips were easy.

not a proud performance at 32:18

31/M/150/5'8"

CFWUx1
35 Double-unders
84 pound Squat clean, 35 reps
35 Ring Dips
35 Double-unders

Time= 20:10

The Cleans were the hardest for me. My whole body was shaking for 10min after the WOD. I'm surprised I didn't meet pukie the clown. :)

M/165/5'11"
You know it's not going to be a good day when you start to get a side stitch during the warm up row.

45 Tuck Jumps
45 Squat Cleans @ 116lbs to make sure form was good.
45 Ring Dips
45 Tuck Jumps

20:02

25 and change

Subbed tuck jumps, otherwise as rxd. Cleans in sets of 2, dips in sets of 5, jumps unbroken. Rob Zombie helped w/ this one.

Just had the best PWO salad... wait, did I really just say that?

#105 - so you're bummed that Hillary's out of the race?

19:13. Used 2x35# DBs for the full squat cleans taken from the floor. 45 of those took 10 minutes of the total time.

==============================

hey guys! I've been really struggling with these last few WODS. Been working out all by my lonesome for some time now. I'm really battling plantar fasciitis too! I need to join a CF gym if I can start making any money (starving musician).

sub jump tucks for DU's
65# db, 50# db, 40# db! I'm a WUSS!

24:48

=======================================

As Rx'd

21:43

Ring Dips still my biggest weakness!

Subbed 90 dips for 45 ring dip..never done double unders be4. 110lb squat cleans. Double unders severly increased time. 24'25..loved it!

what's going on at the very end of the video there?

digging the C2 box thrusters... next time put something in there!

we did a fundraiser WOD to send one of our guys to the games today. teams of two to complete three sections in any order or combination.

- 400m run, one person forwards, one person backwards, switching halfway
- one person farmer's carrying 2x45# db, one person waiter's walking a 45# plate, both walking through an obstacle course involving stepping onto/into/onto/off of 4 or 5 tires and squat-walking under 4 or 5 squat racks and dip bars, switching weights at the turnaround
- 30 pullups, 60 burpees, 90 air squats

10:25 for me and Will, second place.

Subbed 90 dips for 45 ring dip..never done double unders be4. 110lb squat cleans. Double unders severly increased time. 24'25..loved it!

35 y/o male, 149#, 68"

Modified WOD
100 Jump ropes
45 95# Squat Cleans
45 Bar dips
100 Jump Ropes

Time: 26:11

Sub Tuck Jumps for double unders and power cleans for squat cleans and scaled to 20 reps each in:

10:48

Lying on the floor gasping for air: approx. 5:00.

M/54/6'/159lbs.

24:25
Subbed tuck jumps for double under. 70lbs. on squats

29 yom, 180 lbs

22:00 as rx'd

M/26/5'10'', 190#
as rx'd 21.10

going to be at the beach for a week, should be fun improvising the WOD. i have a feeling ill be doing alot of pushups and situps. should be fun

WU .25 mi walk on treadmill
25# PC
subbed Jump knee tuck for double unders
20:55

Why is it recommended or instructed not to do more than one WOD, however, in the previous video the dude mentions the athletes competing in the Games are doing 2 WODs? I thought this was not OK?? Or is it ok for those in exceptional shape or something? I am just trying to get the full story, thanks.

hahah LOVE the post DJ..I can see it all over again...lol...

Why is it recommended or instructed not to do more than one WOD, however, in the previous video the dude mentions the athletes competing in the Games are doing 2 WODs? I thought this was not OK?? Or is it ok for those in exceptional shape or something? I am just trying to get the full story, thanks.

m/41/73"/170

95# instead of 135# on the cleans (still new to olympic lifting and working on form)

Last 1/2 of ring dips assisted. Hard part of those are keeping the rings in close. Different muscles then the bar dips.

28:42

42yo/f/
double unders-broken but good to go for at least 15 in a row
65# squat cleans, wanted to do 95# but W E A K today
ring dips-got 25 broken, rest done with tips of toes on ground for push up assist
double unders broken but good to go
16:57

as rx'd.... not feeliong it today

15:58....

owwwww....

anyone have any good advice as to get past chronic fatigue? sleep is some what adequate but the job is like doing a WOD all day... maybe some nutrition advice...

#132-WT,

Most people will be fine with 1 WOD. For some, 2 WOD is what they need to get themselves where they want to be for there competitive event. The human body is amazing, it will adapt to a lot of stress.

I do two work outs every day. My morning workout is not a WOD. It's mostly stretching, with some core strengthening exercises. My afternoon PT is the WOD. If you are going to try two workouts in one day, its best to have six or more hours rest in between. I take 8-9. It is also a good idea to take a week off and just stretch, or scale the WOD way down, every couple of month or so. Hope this answers your question.

My last Fight Gone Bad score was 333. Because I hate rowing so much, even though it's probably my strongest CrossFit exercise, I decided to experiment and skip it and use the minute as extra rest. My new score? 333! What do ya'll make of that?

Wow, I hate to be political, but am I the only one watching Obama lie to Hispanic and Latino voters?

He says they've born the brunt of the deaths in Iraq. WTF mate? Here are the demographics:

http://siadapp.dmdc.osd.mil/personnel/CASUALTY/OIF-Deaths-After.pdf

When will politicians realize AMERICANS are bearing the brunt of deaths, who cares what background they are?

I apologize but I can't stand this political BS. I'm an officer in the USAF, and I can't stand people dying, but I realize it will occur, and I have been honored to fly back caskets carrying the remains of those who gave the ultimate sacrifice. If there is one thing I can't stand more is LYING.

Did Murphy today at CrossFit StPete. Today is the 3rd anniversary of Operation REDWING.

Rest easy Brothers.

44:51

38m/188/6'

26:10 as rx'd

2 sets of Double Unders took total of 8 minutes. Every other jump was a Double Under. So actually did 180 jumps...90 of which were Double Unders.

M/27/5'10/223lbs

man....sinus infection as well as a partial hangover from beer and.... stuff. In the blazing heat pouring sweat and dehydrated. But I pushed through and did something...i must love Crossfit.

jump rope singles (DU every 5th rep)- 90 reps
Squat Cleans - 135 x 25
Bar Dips (strict)- 25
jump rope singles (DU every 10th rep) - 90 reps

18:40

Vance

45 Tuck Jumps
45 115 lbs Squat Clean (mostly ended up as powercleans)
45 Ring Dips
45 Tuck Jumps

Tuck Jumps unbroken, everything else very broken.

Time: 22:14

26/M/6'2"/205

Subbed 95# for Squat Cleans
Subbed 40 regular dips for 25 of the ring dips

24:45

That was a good one!

SUB x5 jr
SUB 95# sc
SUB x3 dips
SUB x5 jr

36:00

M/38/150

As Rx'd

18:13

Meeker

43/M/200

Double Unders - 45
115# Squat cleans - 45
BW Dips - 45
Double Unders - 45

25:16

i hate cleans

For time:
45 Double-unders
95 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Total time: 31:15

had to scale weight down to 95# on the Squat clean but my form is improving

30/M/180

50% week. Therefore:

tuck jumps, 22
95# cleans, 22
ring dips, 22
tuck jumps, 22

Time:6:24

47/m/195

As Rx'd.
30:16
DU's still killin me.

wu: amundson, 3x15 ghd su's and be's + 2x 10 pull ups

as rx,d
10:40

M/38 180

Can't do DU (did 100 Singles)

1657 total time

m/24/185/6'2"
Didn't know I could squat clean 135lbs 45 times. Took awhile but...
As Rx
31:14
Coordination on the last set of DU's was spastic at best.

Xfit rocks
13 days and a wakeup until the Cert.

10:51 as rx'ed. Ow. Tough WOD.

pulled something in my traps at 30 on the 135# cleans. Had to abort immediately
Can't turn my head to either side without excruciating pain.
Oh well, if this stuff was easy everyone would be doing it.

M/48/153

Lots of subs due to shoulder.
Cleans=> 45 DL 135#/45 reps, Front squat 95#/45 reps done 5/5
Dips=> HSPU, toes over Smith

Time = somewhere between 20 and 25 minutes...forgot to start stopwatch :=(

Sooo, I think I'm finally officially a member of the CF'ers who get punked in a Globo-gym. Not only did I forget to turn on my stopwatch but I didn't do the last set of DU. Two guys started to move my stuff at the Smith bar just when I was going there "I'm gonna be there in 3 minutes for just a couple minutes of work". Now, I was probably loud (had my earphones on) and short (couldn't breath). After I finished HSPU one of them insisted on chewing me out for taking up too much room in the middle of the day. He told me I should take my "stuff" to...wait for it...Gold's Gym.

I thanked him for sharing his feelings and "apologized" for wasting approximately 7 minutes of his time. Amazingly, he continued to be unhappy and continued to jaw at me. I fear I have not heard the last of this.

Meatstick...

#135 about chronic fatigue-are you taking in enough protein? Lack of protein will cause you to feel tired and fatigued. Check out CF journal #21 about the zone. Even if you don't follow it, it will give you good guidelines on how much protein you should be taking in. Good luck!

Another awesome workout! I am loving these new WOD's. Double unders are getting better, still need some work; had to do regular dips off a 24 in box-no rings.
Squat cleans as rx'd

21:33

F/25/135

21:00

Still working on those double unders so I did 135 regular ones instead of the 45 DU.

12:26, it was really daunting when I was at 20 squat cleans and I wasn't halfway there. Dips were mostly singles, but I tried to rest very little.

38:50, and yes, this sucked worse than yesterday. 95#SC, dips were strongest.

16:06 as Rx'd

Squat cleans thrashed me.

34/m/72"/186

15:23 Subbed 100 single jumps with a weighted rope

as rx'd cept the weight on the squat clean i scaled to 115 no way i was getting 135 up that many times but i got 12:10

23/F/145

Catching up on the posts. I did all of the following workouts on the day they were prescribed, I just haven't had 2 minutes to myself since then!

5k run: 31:45
Fight Gone Bad: 280 (as rx'd, except for 12# MB)
Yesterday's Helen on Steroids + thruster workout: 30:36 (as rx'd, except I switched the 800m runs to 400m, due to time and knee issues)

And today's WOD: 22:03. Cleans with 93#, 9 unassisted bar dips, 36 bar dip negatives (I'm weak here), double unders unbroken

150lbs.

First day of tapering off for the games.

Kept volume, changed sets and load.

9 rounds
5 Double Unders
5 Squat Cleans (154 pounds)
5 Weighted Ring Dips (20 pound db)

12:37

I kept time but didn't go for time if that makes sense. I just wanted to keep moving and string the cleans and dips together without breaking them up, all the while going a bit heavier. Can't wait for the games to get here.

#132 - WT I can't speak for the monsters who are competing in the games, but generally the two reasons for not doing more than one WOD are: you may overtrain, or you may not be as intense at either workout as you should be. Everyone competing in the games has been working out for years and should be pretty good about listening to their bodies. I know personally that I approach every day as if I'm only going to do 1 WOD, and I give it everything I've got. If I feel squirrely I may do another WOD or two, but never at the expense of intensity.

59/m/175

12:30

45 each
Tuck-jumps for Double-unders

Squat cleans subbed 65lbs: mostly brought bar to mid-shin. sets of 10-10-10-8-7

Ring Dips: 15-15-15

Tuck-jumps

T-j's and dips were the easiest of the groups. Lungs burned almost the entire time. Pain in front of left shoulder, at joint area, when bringing bar down from shoulder level.

Yesterday had almost no energy. Today was the opposite. Hmm.

as rx'd

24:45

M/22/6'1"/185

As RX'd: 12:21, I love the palindrome

28/m/188

19:27, as rx'd

M/51/6'/195

Won't be able to workout to tomorrow so wanted to do something with some metcon and heavier (for me)lifting. So did a shorter Linda.

7-6-5-4-3-2-1
DL - 225
BP - 195
SQ - 115

time: 20:05

M/23/6'1"/205

As RXed:

18:16

Double-unders and ring dips no problem, but 135# cleans were abusive, esp. after thrusters yesterday.

38:42 Sub 105 lbs, double-under attempts, less than full squats

Skipped this. Did:
CFWU
6 mile bik ride
1 mile run.

44/76"/188

cfwux3x15

95# squat cleans

28:24

Not as Rx'd 3:57 (shoulder recovery/opportunity day 28)
Sub'd 40-lb bench press for squat cleans and 40-lb bent over rows for ring dips
Preceeded and followed with stretching. Preceeded with rotatotor cuff exercises with 3-lb weights and 3 rounds of situps, supermans, and overhead squats, 10 reps each.

23yom/6'2"/215

as rx'd

23 minutes

this one sent the tendinitis in my knee through the roof, I now have a sweet limp

100 Single Unders
45 70# Squat Clean
100 Regular Dips
100 Single Unders

23:00

7:41 as rx'd
finally can do doubles and hopping...yay
bwt-168

Mikey: Transcend to a god huh?

As I sit here sipping my vodka and eating my chocolate ganache cake, I'm thanking God that today is my rest day! As one of the other guys who did yesterday's WOD put it: All CrossFit workouts leave you on the floor, that one left me rolling back and forth on the floor!"

I'm a little curious about the zone diet....I know a lot of crossfitters do it but I'm wondering if they do it for weightloss or performance reasons....

M/32/6'3/210

19:50
45 Tuck Jumps
30 95# SQC's
45 Bench Dips
45 Tuck Jumps

F/32/6'3/178

12:04
30 Tuck Jumps
30 65# SQC's
30 Bench Dips
15 Tuck Jumps

Legs=Jelly

To any newcomers wondering if crossfit produces results...started CFing in Jan and decided to experiment today. I am now able to do unassisted one legged squats as well as handstand pushups (actually knocked out 4 on the first attempt). If you would have asked me if this was possible in Jan, I would have seriously doubted you. I am completely sold on this program. We are very lucky to have someone like coach to provide this service to those committed to real fitness.

Mark
17:50
Subbed 95 lbs. Back was tight from yesterday and did not want to reinjure it.

20:08 as rx'ed. My DU's are a joke.

135 single jump ropes rather than DU's,
45 135# squat cleans 14.5m
45 ring dips
135 single jump ropes

23.12m

5'11'' 190# m

F/25/135

45 Tuck Jumps
45 65# Squat Cleans
135 Bench Dips
45 Tuck Jumps

19:10

Need to work on double-unders. Need to find rings to practice ring dips.

Subbed Regular Squats ( @ 135lbs) and did 65 lb cleans (20 reps)

Total time : 32:15

Double unders are the enemy, but I was very close to the enemy today

F/39/120

18:04

45 Double Unders
45 Full Squat Cleans 65lbs. Getting Better!! Should have gone heavier.
135 regular dips (ROM not so good on these.)
45 Double Unders

29yo/m/205ish

26:35
subbed regular dips for ring dips
subbed 40kg instead of 60kg after about 10 reps at 60. Need to work on endurance more than strength and I wasn't getting there at that weight.

7:41, holy crap. Nice work, buddy!

9:51 as rx'd

Had to do this one at home, so no barbell...subbed 35 lbs. kettlebell swings...first time doing ring dips with my new rings hanging from the swingset..,.ouch. That being said, killed the du's, stringing 25-30 together every time. 8:33

11:15 modified

tuck jumps subbed for DU
Squat cleans with 20# DB (that's all I had here at the house as I couldn't make it to the gym today)
ring dips as rx'd, but not unbroken

33:50

subbed 115 lbs for squat cleans

timed is slowed because my du's technique involves stutter single jumps with du's in between or du's with singles in between. This poor technique is very tiring.

subbed:
tuck jumps for DU's
85# squat cleans

22:46

15 minutes alone spent on squat cleans. Although I thought technique was nice and all squats went below parallel. I asked the question a while back, 'what's better time or technique,' and I got a lot of resounding techniques. Now I'll focus on deep squats, high pulls, and strong lifts and focus less on time.

45 Double Unders
45 Power Cleans (knee was bothering me)
45 Ring Dips
45 Double Unders

24min. 3sec.

m/24/167

As Rx'd

17:56

as rxd 13:29
the heat has died down today. It's only 92 with humidity in a tin box and one fan.

Does anybody else's back get really sore/tired from doing squar cleans?

18:26
(subbed tuck jumps for DU's; everything else as rx'd)

Just in case you needed to know - FSC sucked! Broke them into 5's then took 10-15 deep breaths for rest. Ring dips into 5's with 3-5 breaths in between. Last tuck jumps were ridiculous. Thanks for the new WODs!

16:32 as Rx'd.

Squat cleans really got me winded. I did them in sets of five.

another brutal WOD for sure:

me:
as rx'd with 90 single unders
19:24

wife:
55# cleans with assisted ring dips
19:07

my legs are junk, i'm scared for tomorrow!!!

m/37/194/70"

45 tuck jumps
45 power cleans @ 95#
45 ring dips
45 tuck jumps

8:00

The cleans took about 5 minutes of that. Form was pretty nasty. Need to work with the PVC lots.

bwt:154

as rx'd...10:27

could be sub 10 if I had bumper plates and didn't eat crap last night...

Just did Fridays freaky WOD. It crushed my body but mostly my soul. Took me 48:30. Oh yeah and it was 99 degrees/ 76% humidity.

2nd day of Crossfit.

40m/6'3"/239#

tuck jumps - 45
squat cleans 65# - 30
push-ups - 30
tuck jumps - 45

21:38

I am loving it but my right elbow is not.

tuck jumps for double unders
bar dips for ring dips

34:56:28

whoops 43m/6'3"/239
I'm so old I forgot exactly how old I am, but my elbow hasn't!

rx 17:14

Had to scale it down a little because of time. Forgot my rope @ work and my great gym doesn't even have a jump rope.

45 tuck jumps
35 135lb squat cleans
45 reg dips
45 tuck jumps

Time 17:33

Sandy:

9"17 with 95 lbs on the bar

Darlene

6"19 with the bar only

28 m
172
as rx'ed
15:56

f/41/125

75 sqt cleans (scaled down)
everything else as Rx'd

time: 19:29

So I decided to go for my CFT before this WOD I didnt do as bad as I thought considering the torture of the last three days. FGB then did FGB again on rest day for vindication. (horrible first fgb 227 second day 301). yesterdays wod evil. So fatigued CFT was 655. Todays WOD time was 31:02 however did 90 single unders 45 sc @ 135 125 bar dips (proper ring dip sub is 3 bar dips for 1 ring dip correct?) 90 single unders. Could have shaved about 5 mins if my globo gym wasnt packed and had to wait a few times to get my bar back and to get to the dip bars. Not to mention how long it takes to do 125 bar dips lol. At any rate Im not a religious person but I think I prayed for the first time today and that prayer was that tommorow was a rest day.

13:53

95 lb squat cleans
bar dips
tuck jumps on the second set -- had a jumprope malfunction

m/37/5'8"/265

1 x CFWU

95 lb. squat cleans - had to break them up - this is a new movement for me and it took me some time to get used to it, and needed a little weight to get it right

45 reps regular dips 15-10-5-5-5-5

single unders 2 x 45 - had trouble stringing them together though

25 minutes total

almost died doing yesterdays workout. 33:10,

OPT=Manimal/Super-Stud

Great WOD, I'm afraid for what is coming tomorrow.
I also did CFE WOD at about 0930 this morning and completed this one as rx'd at 1430.

17:26

Sprint ladders suck too.

13:57, subbed 75# power cleans.

Just finished the WOD. Cleans were really tough even though I scaled slightly to 57,5 kg (school bar). Turned out as 45 singles, which killed my time.

31:27

Rest as Rx'd. First time doing ring dips. I will probably regret doing all 45 tomorrow...

m/27/5'8/150

45 double unders
20lb squat cleans
45 ring dips
45 double unders
roughly 20 min.

did squat cleans with 20lbs because I'm still learning how to do them and I didn't feel like getting messed since I'm running a trail marathon up in leadville, co next week where the starting line is at 10,000 ft and only goes up.
I was even able to string together 15-20 double unders which was cool!

m/27/5'8/150

45 double unders
20lb squat cleans
45 ring dips
45 double unders
roughly 20 min.

did squat cleans with 20lbs because I'm still learning how to do them and I didn't feel like getting messed since I'm running a trail marathon up in leadville, co next week where the starting line is at 10,000 ft and only goes up.
I was even able to string together 15-20 double unders which was cool! Plan to attempt the CFE WOD later today.

yesterday's workout kept getting interupted by guys using the cable thing to do .. god knows what ... training to punch themselves in the head and them some weird arm rotation for belly slaps?

Anyways as i stand that panting waiting for my turn.. worried about how this is hurtung my time I mention "I wish they have real pull bars so we didn't all pile up." All I got were blank stares? Wasn't the lat pull down enough? What about the gravitron? So what of the gravitron allows for only 1 hand position and no kipping (I should know kipping is cheating BTW).. Drape a barbell across it (the gravitron).. nevermind that there is no way to secure it.

Sheesh.

For time:
45 Double-unders
95 pound Squat clean, 45 reps
45 Dips
45 Double-unders
20:14

27/M/5'7"/165lbs

as rx: 19:14

good work out!

CFWU x3

WOD
:14::27

Damn Cleans almost killed me. After 45 of those, the Ring Dips were unusually hard. Holli, you better not flake on this one.

Bingo- Ignore the Meatstick. He's probably irritated that your effort on the WOD is making his Hammer Curls look inferior. Much like his Steriod shrunk.. well you know.

Get some, Go again!

Subbed 150 regular jump rope reps for Du (I know, need to do tuck jumps, been having serious elbow and knee pain this week)also 3x reps for dips(no rings)
Otherwise as rx'd, the 135 lb cleans really took their toll.

19:45

strcth and warm up Greg A style

AS RX'D 17:31

Felt really good going into this one. Squat cleans hurt bad. I got 10 whole hours of sleep last night.

28/m/180

as rx'd: 16:28

squat cleans absolutely destroyed me.

28/m/5'8"/165

Harder than expected! Squat cleans got me. Last five were more like a clean to front squat. Quads and ass are feeling this one.Need to get more comfortable with 135lbs. Not bad for six weeks of Crossfit. Especially after the last two W.O.D.'s

As rx'd 18:40

115# and regular dips: 17:45
Yet another lift I've never done and need to work on form before adding more weight.
[185]

No equipment, on vacation.

Subbed -
45 tuck jumps
135 squats
135 push-ups
45 tuck jumps

17:52

27/m/176

as rx'd: 25:14

squat cleans killed me

M/180

45 Double Unders
45 Squat Cleans (95#)
90 Regular Dips
45 Double Unders

26:40

as rx'd:

21:43

bw 165

subbed 100 reg jumps for double unders
subbed reg dips for ring dips

12:57

26/m/186

45 DU's
45 SC's 95#
135 Regular dips
45 DU's

25:38

Just started CF'n in the last three weeks. This is kicking my ass in addition to my swimming, regular workouts, and PT. Loving it. I don't think I'll be walking straight tomorrow.

John Messano, welcome back to the pain train! As for me, 10 days after knee surgery, did a knee friendly wod, 50 20# ball slams, 50 pullups, 35...20, etc, 12:17. Feeling better every day. Thanks Coach!

36/m/172

Broke it up. No rings avail.
100 ropes
15 squats @ 135
15 dips
100 ropes
15 squats @ 135
15 dips
100 ropes
15 squats @ 135
15 dips
100 ropes
(17:33)

mile (7:30)

25:03 Total

36/m/172

Broke up into sets. No rings avail.

100 ropes
15 squats @ 135
15 dips (no assist)
100 ropes
15 squats @ 135
15 dips (no assist)
100 ropes
15 squats @ 135
15 dips (no assist)
100 ropes
(17:33)

Ran 1 Mile (7:30)

Total 25:03

Got first muscle up! But couldn't do anymore after that! So excited! Can't wait to do this one!

43/6'1"/187

as rx'd: 10:41

should have pushed a little harder on the cleans. still pretty worn out from yesterday's wod.

Katie- 16:50, tuck jumps, 35# cleans, bench dips
Nic- 17:41, as rx'd

40/M/164

CFWUx3
clean practice(I've never even been to 135 before, so I wanted to find out what I could do 45 of)

Modified "Pack" from BrandX:
45 DU's
45 cleans 85#(in 5's)
45 Dips
45 DU's
38:17

Cleans ate a lot of time, and I almost did Tuck jumps for the DU's for intensity's sake, but did the DU's anyway, which also (at 2-3 per, with a couple sprints of 8-10) killed my time. It's getting better, but I really wish I'd just figure the damn things out. :(

M/36/140

@ CF Snohomish, 95# sqt clns, everything else as rx'd, 15:11.

31/m/225

23:41
sub 24" box jumps for DU on both sides
rest as Rx'd

Didn't have any rings, so did regular dips.

Joe and Jay tied at 19:40.... brutal.

M/30/188

Subbed regular dips for ring dips. Everything else as rx'd.

31 minutes

Scaled workout. (I can barely do 10 single-unders in a row!)

CFWU x 3 (minus dips)

45 skips
30 x 45 # "Squat Cleans" (just where are you supposed to receive the bar? At the top and then do the squat or directly down into the squat?)
30 x dips (graviton assist)
50 skips

16:38

Someone else asked the question earlier, but I didn't see a response: Can we just show up to the CF Games as a spectator and pay at the entrance, or do we have to pre-register?

I can't wait to drive over and watch some real athletes compete next weekend. Meanwhile I'm staying inside drinking beer to avoid this smoke that's hanging over California.

3-2-1 Go!

Jennifer 15:09 used just the bar for cleans (had a baby 3 months ago)-- i am always impressed with her drive.
ME 12:23 used 95lb cleans

shoulders pretty toasted. feel great.

Thanks Coach err. Lauren

as rx'd

11:26

Spencer killed it with a 9:45, good job!!

M/25/165

CFWU

90 single jump rope
45 squat cleans 95# (my form on all olympic sucks)
90 dips
90 single jump rope

29:40 - I'm only on about week 2 of doing CF, so still scaling a lot

My gym doesn't have rings and I'd really like to start using them...anyone know a good place to order a set that can just be hooked up to a bar overhead?

For those folks inquiring about paying at the door for the CrossFit Games, vs pre-registering, ABSOLUTELY. Come on out!

#254, peter

thegaragegymstore.com

I got mine there about 3 weeks ago for seventy-something dollars

#182 Tutz

Yes and yes.

40m/5'8"/202
CFWUx1 with 10 double unders

45 double unders
45 reps 115# squat cleans
28 ring dips
51 bar dips
45 double unders
time: 37'10

#256

Thanks Lynne, I'll be there!

28:40 doing 135 dips

Badass. Was stoked to finish sub 30 after taking an hour yesterday.

Rings are on the way.

2nd time I had to do DU's for a WOD, and last time it took me like 20 min's to do the first 50 in that 50,40...10 we did a few weeks ago. Today I flew threw them. Always nice to see progress.

Now I need to learn some genetics, anatomy, neuro and embryology.

After yesterday's session I didn't think I'd ever stop sweating, let alone be in state to grapple this morning. But I was, and quicker and felt stronger than I have in years. It doesn't make sense, I should be moving like my grandparents by now!

If this is all in my head then the Glassmans are a welcome addition! Thank you. Like a lot of people around Crossfit I wish I'd known this years ago. Mind you, I'm more likely to listen now and you're saving my future!

Get some, go again!

Miles - just read your comment, have sent you an email!

45 tuck jumps
45 power cleans (135#)
45 weighted dips (+35 lbs)
45 tuck jumps

23:20

3x5 BS (235)
2x5 OHS (95)

Ken C.-nice work buddy, especially after yesterday's wod in the frying pan.

39/m/170

15:30... did power cleans instead of squat cleans. still not right from yesterday's w/o!!

CFWUx3

45 - 2x unders
45 - 75lbs SC, was planning on doing 85lb, but the first one didn't want to come up, so dropped down to 75.
45 - Ring dips, first 8 as rx'd, the rest negatives.
45 - 2x unders

25:16

Need a rest. Planning on taking next cycle off. Only one more day to get through.

Me:41yo/M/5'10"/174lbs

Warm Up: Greg A's Warm Up 10 reps per exercise + about half a dozen bar muscle ups

WOD: 24:46

45 Double Unders: Did one double under then one single and was able to string together about 15 in a row at a time. Ended up getting 45 double unders and about 60 singles.

45 135lb Squat Cleans: Did full squat cleans from A to A at the bottom to fully open hip at the top. Strung together sets of 4's. If the weight was any heavier, I would have had to do singles.

45 Ring Dips: Full range of motion and the shaking of the rings is starting to go away. Did sets of 12 at a time.

45 Double Unders: same as the first time but a little more tired :>)

Cool Down: A couple of Bar Muscle Ups + helping a guy at the gym with his overhead squats.

Have Fun, Train Hard,

Billy

28:35. Subbed 95# squat cleans so I could get to work on time. Better at the DUs. Not great but better.

subbed reg jumprope for du's 3:1
did 1/2 squat cleans 1/2 power cleans at 135#
did 45 front squats in addition
ring dips as rx'd (nice rest)
21:17 and a ton of sweat

1st day back after 3 weeks vaca

11:00

45 tucks
45 85 squat clean
45 dips
45 tucks

Muy close to pukie

Not Rx'd - ommitted clean as done at home with no bar.

Double unders done infront of house
Ring dips in door frame

12:37

ok, that was hard. Tuck jumps, forgot my rope, 135 dips, full depth and lock out. Cleans as prescribed.

39:51

m/36/205

45 Du's
45 power cleans to front squats (still don't trust my knee)
45 ring dips
45 Du's
Time: 19:54

Also did the CFE workout earlier in the day. Sprint ladder. Did it using a car push.

Subbed tuck jumps over 12 inch parallet, otherwise as rx'ed

18.07 (0.56, 12.05, 3.54, 1.13)

Today was workout number 135 for this year, 3 out of every four days, to include trips, work, hunting/fishing/camping, etc. No amount of discipline gets that kind of compliance, it's the results that reward effort that makes this self sustaining. Bit of compulsiveness doesn't hurt.

Paul

23:54

Sub'd hang cleans for full cleans and unweighted regular dips for ring dips. Otherwise, as rx'd,

16:27

Next time, do 45lb wtd dips and hang cleans in 16:27 or less.

well, calf strain and elbow injury made this a no go so opted for tabata mash of
bwt deadlift (155#)
anchored sit ups
squat
83/103/157

As rxd: 22:09

24/m/195

subbed 3x bar dips for ring dips

24:26

about 26 minutes

115 on the squat cleans
200 singles-suck at double unders
90 bar dips..had no rings

23:49

Subbed 115# for cleans

Back feels a little tweaked

First time posting to CF.
M/30/180#
I asked my buddy what he does to workout, he just said CrossFit.com and walked away. I visited website and loved it right away. Tried the first work out about 2 months ago and couldn't even get through half of it before I felt like throwing up. I didn't know about scaling yet(too rushed to start, didn't get the right background). Second attempt did yak. Realized that I wasn't ready. Now that I have spent a lot more time on the kick-@$$ website, I am about 15 fat pounds lighter than when I started (thanks to CF and Zone) and can finish the workouts.
CFWU
450 Jumpropes(didn't scale right it seems)
45 SC 95#
100 regular dips (very broken up)
450 Jumpropes
time:43:28
Thanks for the great program. My life has been changed for the better.

Who uses the "You can cry, just don't be a baby!" slogan? I know I saw it in a video, but know i can't find it. Can you bring some extra shirts to the games so I can maybe buy one. Thanks

First time posting to CF.
M/30/180#
I asked my buddy (who is the most intense guy I know) what he does to workout, he just said CrossFit.com and walked away. I visited the website and loved it right away. Tried the first work out about 2 months ago and couldn't even get through half of it before I felt like throwing up. I didn't know about scaling yet(too rushed to start, didn't get the right background). Second attempt I did yak. Realized that I wasn't ready. Now that I have spent a lot more time on the kick-@$$ website, I am about 15 fat pounds lighter than when I started (thanks to CF and Zone) and can finish the workouts.
CFWU
450 Jumpropes(didn't scale right it seems)
45 SC 95#
100 regular dips (very broken up)
450 Jumpropes
time:43:28
Thanks for the great program. My life has been changed for the better.

Who uses the "You can cry, just don't be a baby!" slogan? I know I saw it in a video, but now i can't find it. Can you bring some extra shirts to the games so I can maybe buy one. Thanks

Today was supposed to be my rest day since I didn't rest on Thursday. I got bored and did 20 minutes of 15 pullups, 30 pushups and 45 squats. Was pretty tired throughout. Only did 5.5 rounds.

F/27/128

15:40, power cleans instead of squat cleans.

The cleans were tough, rest was fairly straightforward.

51/M/150

Subbed 85lb squat cleans.

25:20

Even with relatively light weight, the squat cleans hurt real bad. Avg. HR 159, peak 181, recover 65.

Can somebody tell me what 'CFWU' means?

F/21/115

45 tuck jumps (I can't even jump rope regularly for more than a few reps at a time...pretty pathetic)
45 squat cleans 30# (just learned today)
45 bar dips (20# resistance band assist)
45 tuck jumps

about 23 minutes

I've been doing Crossfit for almost six weeks now and I love it! I'm looking forward to being able to do everything unassisted.

M/24/165#

Second Crossfit workout ever.....first was yesterday.

45 Du's
45 Squat Cleans---135#
45 Ring Dips
45 Du's

27 minutes

10:47 as Rx'd

crossfit warm up

10:27 as rx'd

27/6'8"/215

19:32

#288 agenteprovocatore

CFWU stands for Crossfit warm-up. This is explained in the FAQ on the main page.

45 Tuck Jumps
45 Power Cleans (60#)
45 Bench Dips
45 Tuck Jumps

21:20

F/32/5'7"/140#

m/41/179

150 singles
45 Squat Cleans 95#
50 pushups
150 singles

15:11

in a hurry/very sore/interrupted. Atleast I got a version of it done.....

20080628 1730
CFWU 15 x 2 (0 Dips, 10 x 2 push ups)
WOD080628: For time 45 double-unders, 45 squat clean (60kg), 45 ring dips, 45 double unders; sub tuck-jumps for DUs, otherwise as rx’d in 25:24

F/37/5'4"/143ish
Pack
45 Double-unders
95/65 pound Squat clean, 45 reps
45 Bar Dips
45 Double-unders

Subbed 40lbs bc of elbow tendinitis (wasn’t sure how it would feel. Bit of pain R elbow now. Wasn’t bad at all during workout).
Subbed air squats for dips bc of tendinits.
Subbed tuck jumps for DUs (don’t have them yet).
13:02.
squat cleans were murder! Broke into 5s.

Very tired today. Worked late last night(volunteer) and 9 hrs ot today. Still have pt job too. Enough excuses, wod as rx'd except 95lb on the squat cleans:
18:05

subbed 75 lbs for cleans.

16:01

M/22/6'1/185

subbed reg dips for ring dips

all else as Rx'd

17:44

Squat cleans took hurt. DU's getting better.

rob corson

thanks man. seems about time i edge you out in something. you and gaucoin have been kickin ass lately.

ryanGSX

dude, i think spencer's time was 9:07 actually. we better step it up. can't let dallas be on top...in anything...ever.

rx'd in 9:44. 45 squat cleans are no joke. Madre de dios!

m/21/165lb/69"

45 double unders
2 pood kettlebell clean and squat 25 left 25 right
45 ring dips
45 double unders

20 min

500m row & 25 push ups x 10
45 power cleans w/60 kilos
45 squats w/60 kilos

ME:
Scaled to Porch from Brand X

45 DU SUB Tuck Jumps, unbroken
45 115# Squat Cleans, sets of 15, 10, 8, 6, 6
45 Bar Dips, sets of 15, 15, 15
45 DU SUB Tuck Jumps, unbroken
Time: 14:57

WIFE:
Scaled to Buttercup from Brand X
Second CF WOD, Focused on form with lots of breaks

15 Singleunders
30 10# Squat Cleans (she used 2-5#DB's)
30 Bench Dips
15 Singleunders
Time: 12:21

Thanks Coach!

25 mins.
As rx'd. DU sucked. Cleans were brutal. Rind dips were broken into little sets. Second set of DU were all singles couldn't get a rythm to get even 2 in a row. Could have knocked about 5 minutes off easily if I could do DU. Wicked good workout.

24/6'2"/205

as rx'd

11:43

cleans are my problem. can't seem to get them just right.

29yo M 180lb 5’10”
CFWU x 3; 10 pull ups, 5 ring dips per round.
Squat Clean 65lbs x 5-5, 95lbs x 5 135lb x 1.

As rx’d: 44:53
Foam roll after.

37/f/135

Broke it up. No rings available.
100 ropes
15 squats @ 65
15 dips (assist)
100 ropes
15 squats @ 65
15 dips (assist)
100 ropes
15 squats @ 65
15 dips (assist)
100 ropes
(16:15)

ran 1 mile (~8 min.)

core work: oblique, s/u, push-ups (3 rounds)

Total: 40 min.

For time:
45 Double-unders SUB Tuck Jumps
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders SUB Tuck Jumps

57:38

M 24 180 69"

First worked up to 215 x 1 squat clean

then

WOD
subbed regular dips
14:02

Saturday 080628

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Subbed Tuck Jumps for Double Unders...135 bar dips for Ring Dips.

Total Time of 25:51

Have Sex For Time. Post loads to comments.

36/6'2"/195
Colorado Springs

Time: 16:23 as RX'd

Dips were pretty difficult tonight, not sure why. Might have been that yesterdays WOD broke me down a bit. I busted the double unders tonight in groups of 10-20. Cleans were strong and consistent. Nice WOD!

as rx'd w/ tuck jumps:
17:36

m/39/5'4"/143

As rx'ed. 44:59 (with 3 doubles left to go, I was damnd if I was gonna end this workout with a time of 45 min even).

135# is probably close to my 1RM for a squat clean. Probably not the spirit in which the workout was devised, but I chose to use 135#. Took about 27 minutes to do 9 mini-sets of 5 reps. Not a rest, but definitely a reset between each single rep (pretty much like my double unders). Some rest between mini-sets. Never looked so forward to ring dips as I did while getting those cleans done. :)

MAWL

A - 20:58. 90 tuck jumps both times, 75# cleans, & 25 jumping ring dips, then 20 regular dips

M - 29:29. 115# cleans

Subbed 95 pound Squat clean
15:40

F/40/126

25:34

75# Cleans. ( I confess, I cheated and partitioned the cleans and dips 21-15-9. There is no way I could do 45 dips in a row. After the first 20 it would have been singles with a rest in between and I didn't have enough time for that today.)

m/19/5'9''/170

Got my first muscle up today, after getting the transition they aren't that bad. A piece of advice for people trying for it, chalk your hands, it helps tremendously!

Age 52/BW 250#; subbed 800 meter rows for double-unders/25# DB squat clean for 135# squat cleans and 3:1 bench dips for ring dips (24:01). This was one tough workout. LOVE IT.

38/f/5'4"/145

I was using a jump rope with plastic bits strung on a rope and every time I screwed up a double under, I ended up smacking the crap out of myself with the rope. After 5 double unders, I got sick of the welts and the fact that my achilles tendons started complaining about all the jumping.

So, subbed
135 singles
45x 65lb squat cleans
135xbench dips
135 singles

As Rx'd;

31:02

Almost done nursing my shoulder/trap
non rx'd subbed hang power cleans after doing some good full squat cleans for practice and deciding another few days for 100%.

14m22s

CFWU X 1

WOD
26:00

#98 The Ukranian -

Thanks for the song title. I live in Australia - good chance the commercials are different here to over there. Never heard it before. Cheers again for the response

26:42
I'm still recovering from yesterdays workout. Anyone relate?

w

22:28 as Rx'd

That was a fun one. Ring dips need work as always. Haven't cleaned in quite some time, but they felt great today.

WOD
38:14
First time doing rings dips, hard
37/m/235

At home, don't have barbells, so:

20 double-unders (then rope broke, need new one)
45 jumping muscle ups
60 seconds tuck front lever (very many sets!)
60 roundhouse, body, each leg
40 roundhouse, head, each leg
60 seconds tuck planche (also lots of sets)

CFE ladder interval on bike

WOD
as rx'd
37:49

27m/5'10/180

BW 70kg
19.06
as Rxed

45 DUs 30sec
60kg 45 reps Squat Clean ->12.56
45 Ring Dips ->18.31
45 DU -> 19.06

M/28/5'9"/165#

Another one as Rx'd

19:04

Spent the day digging a trench and shoveling rock and dirt in my back yard with my dad. Then I go do this crazy WOD. No kidding my parents think I'm crazy.

-TripMN

22:06

Steve
M/46/173
Still in HI

90 single jumps
95lb 45 (good weight for me) especially after injury with 135lb
100 dips
90 single jumps

21.35

M/33/204 Chicago

45 Du's
45 Cleans 135 lbs.
136 regular dips
45 Du's

25:15

Greg and El Cobra, thanks for the thoughts and information. I appreciate it very much and look forward to putting it all into practice.

m/23/145/5'7"

hip hop dancing instead of du.
45 cleans 115 lbs

135 regular dips.

35+ mins

Sub jumping knees to elbows for double unders
Sub 2x dips for ring dips
45:09 - a toughy
should have scaled the squat cleans for better time. worked on form.

wow....those squat cleans were haaard.

didn't have rings, so i did 100 regular dips.

got a new PR for consecutive DU's, 43.

time: 23:30

m/25/6'2/205

12:10

Got all light headed and loved every minute of it! Stoked for tomorrows!

m/31/5'6"/180

As Rx'd 14:36

14 30 power cleans.

CFWUx1 no Dips
Puppies
30 Single Unders
45 lb Squat clean, 30 reps
30 Dips (band assisted)
30 Single unders DU every third jump made about half

12:10

This went much better than yesterday, I had about 6 hours of sleep in the last 2 days and I heat exhausted myself, I stood in cool water in the shower for a half hour afterwards. It was a bad morning.

Still no rings (stupid APO mail) Sq Cleans were brutal, nd I subbed tuck jumps.

23:43

CFWU x 3

Workout:
All subbed 135 dips for RD.
Ian M/26/5'11/160 as Rx'd: 39 min
Mike M/23/5'9/183 (scaled SC to 95lb): 36.15
Jack M/21/5'10'160 (scaled SC to 95lb, legs toast from thrusters yesterday): 30.02

LOVE IT!

as rx'd

16:55

as rx'd 11.45
i thought yesterdays wod was hard but this was even tougher in a different type of way,just pleased to get through it.3 months ago i couldn't clean at all never mind 45, 60k cleans ,just want to say thanks to everyone for the inspiration and the tuition whether on vid or on here and keep on pushing through the pain to finish your wods.
the cleans took up most of the time,doublers and ring dips in less than 2 mins ,but the cleans were brutal,but i luv that type of pain!!

27 Male, 171# 5 Foot 9 Inches.

as rx'd for Pack on Brand X

45 Double Unders
45kg Sqaut Cleans - 45 Reps
45 Dips
45 Double Unders

Total Time: 20:12

I really wanted a sub 20min time on this one, but the squat cleans killed me.

m/32/190

Rx'd

20:06 (1st time using rings)

39 mins

As rx.

Most DUs were 1 at a time. Only 4 were two in a row.
Squat Cleans were ugly. Still cannot rest weight on chest.

45 Tuck jumps
Started on 88lb cleans, went to 99lb after 18 reps
90 Regular Dips
45 Tuck Jumps

28:37

As Rx'd 19:17...cleans=ouch

24/m/196
15:00 w/ power cleans...pretty tough. Got my fiance to finally try a workout...she did 45 single unders, 25 45# power cleans, 25 jumping ring dips, and 45 single unders. Then I got her to try a 135# dead lift which is more than her body weight, and she pulled it easily...I have a future monster on my hands.

make up worked over last night singles 90 135 s/c 45 singles 90 r/d 45 14.29 m/42/190

M33/181/6'2.5"
25:18 as RX'd
135 pounds for squat cleans is simply heavy for me. I did sets of 1-3. Took 15 mins.
Ring dips in about 3 mins
10+10+6+4+4+3+3+3+2
Double unders need a lot of practice too. None consecutive. 1-3 singles in between and broken sets. Took about 7 mins total for both sets.

Not happy with myself. Great WOD though. I think I'll go for a 5k run to let some steam off.

22.m.135.65"

as rx'd except with 200 single unders
23:18

m/33/165
cfwu x2
45 double unders
45, 135lb cleans (about 50% were full squat cleans)
45 dips (no rings, but no time for a proper 3 bar dip per 1 ring dip sub)
45 double unders

27:49

m/37/175

Waaaaaaaaaaaaaay too beautiful in Seattle to be stuck in a gym, so I just made up something in the back yard while the daughter and dogs ran around.

45 du
45 squat cleans with a 50lb wet sandbag
135 pushups
45 du (did 50 just because)

24:56 the pushups sucked up the time

great day to be alive

CFWU x 3

Sub tuck jumps for double unders

13:05

f/39/115
sub tuck jumps, 45lb squat cleans, bar dips
11:34

I'm a day behind. Went scuba diving all day yesterday.

This WOD felt better for once. I think I could have strategized the cleans a little better. Was done with them at 9:30.

Last set of double unders were unbroken - that is a huge PR for me!

13:23 as Rx'd

13:29

45 tuck jumps
45 squat cleans 135 (some were more like power)
45 reg dips
45 tuck jumps

16:21

45 tuck jumps
45 full squat cleans #135
45 regular dips
45 tuck jumps

According to my watch I did it in 1 minute and 15 seconds (apparently it stopped doing the cleans), but in reality I am guessing 20 minutes maybe? slowed way down on the cleans, made sure I was doing them well. Felt good though, I have to get some ring dips and work on them, I am not that great at dips or bench in general...there are some damn good times here, good work!!!

as rx'd except full squat cleans at 136#. Cleans took 3/4 of the time. Started with doubles, then gutted out mostly triples.

Rough one Coach! Sweet.

23:38

done yesterday 6/28/08

26/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

work work, then back to the big box for

run 400m, cfwu, practice cleans @ 75, double-unders, run 400m, cfwu, practice cleans @ 95, double-unders, hang rings over squat rack

WOD:
45 x double-unders
45 x cleans @ 95# (from the floor, full squat)
45 x ring dips
45 x double-unders
time = 12:42

later i ran into a bball friend. the first time she tried Helen she got nauseous and had to stop after the first round. so she's been wantin to start CrossFit, but also been kinda scared and procrastinated about it. but last nite she tried her first Fran.

Jill 20somethin/5'10/170ish
"Fran" (scaled down)
21-15-9
thrusters @ 45# for 1st rnd, 30# for 2nd, 3rd
pull-ups @ -140# assistance
time = 17 minutes
woohoo! her legs cramped up right after she finished the first 21 thrusters, but she didn't wanna quit, so we grabbed the lighter bar and she kept goin! strong work!

Subbed 95lb SQCL

24:05

30/m/5'10"/230

25:56

Did 1:1 parallel bar dips instead of ring dips

45 double unders
45 reps, 60lb full squat clean
45 pushups
45 double unders

25:01

Running a day behind:

scaled the WOD some.

100 single unders
53 Lb. KB squat cleans
45 ring dips
100 single unders

Time: 19:15

M 41 165

As rxd: 19:28

did great i was happy the double unders took no time at all. i should try for 80 in a row haha pb right now is 62.

45 DU - 30 seconds
45 SC @ 115# broken into sets of 9/9/5/4/5/4/5/4
45 strict dips broken into sets of 10/10/10/10/5
45 DU - 28 seconds

18:15

standing on the excersise ball for 65 seconds (pb)

subbed tuck jumps dor the double unders.
20:43

23:27 subbing tuck jumps for double unders. Did 50 tuck jumps instead of 45, by accident.

Did 75# squat cleans.
And dips on a gravitron, increasing weight removed every 15.

30/m/195

26:14 as rx'd.

44/m/165
As Rx'd in 32:55

22:30 sub 90 single unders
30/m/205

43/m/175
cfwu x3 - dips

subed regular rope skips 110 reps
45- squat clean @135lbs
45- ring dips

21:02

Scaled with the help of Brand X

45 DU
95# Hanging Clean Squats
45 Ring Dips
45 DU

19:15 - Still working on my DU's, the last 45 kicked my ass, I could not get more than two in a row, my forearms are toast!

CFWU x2 -dips, stretching for about 10 min and HSPU.

45 DU Subbed Tuck Jumps,knees to chest,with rope.
55# sqaut cleans, wow, those get tough after the first 20.
45 ring dips/ did 135 dips (3x=1) on dip bar.
45 DU/again knees to chest with rope.

Time: 18:45
Lysa

45 double unders
45 65# squat cleans
45 bar dips
45 double unders

10:25
29/f/125#

25M/6'6"/240lbs

as rx'd: 10:36

34/184/m

45 DU's
135# SC broken into sets of 5
45 RD's sets: 10,10,10,5,5,5
20 DU's then finished with 100 singles (windy outside could not keep from hitting shoes on DU's.

15:23

made yesterday my rest day so I did saturday WOD on sunday... Good 1 coach... did everything as rx'd except cleans @ 115lbs cuz its only my 2ond week back in training from a 2 month hiatus (shoulder injury grappling).

31m/147/5'5"
14:57

40/M/175

Had to make a few subs, due to a lack of equipment:

For squat cleans, subbed 45# DBs with a 25# vest.

For ring dips, subbed bench dips with a 45# plate on my lap.

Time: 13:36

8:31, no DU, achilles not ready. could have gone quicker but I'll take it after the night I had.

33:01.

Completed today's WOD with the following subs as noted:

45 DU's-- Subbed 3 singles and a crossover for one DU. Sucked up some time.

45 SC's-- Started with 135. After 5 reps could not control the weight. Scaled to 120. Largest unbroken set was 7.

45 RD-- 10, 8, 6,6, 5, 5, 5.

45 DU's-- see above.

14:30 w/ power cleans.

I did this at Asante Fitness in Tahoe City. They have a high quality OLY bar and bumper plates and allow dropping. They also have Dynamax, Rings and brand new C2 model E rowers and kettlebells. CrossFit-friendly and highly recommended.

28yo, 5'11", 170lbs

Time: 24:31

Tuck jumps instead of double unders. Rest as Rx'd. The cleans took the longest, at about 12 minutes. About a minute each for the two sets of tuck jumps. This was a good one, but I'm still pretty new at the ring dips.

F/38/5'6"/140

28:03 (DUs with single-unders between each; 65# squat cleans in sets of 5; "ring dips" with heels propped)

M/40/5'11"/175

45 DUs with a fair number of singles between
25 115# cleans
45 ring dips
20 95# cleans
45 DUs with a fair number of singles between, but an improvement over the first round

35:21

M/22/210

RxD 8:40 dont at Crossfit OneWorld 6/29/08

m/40/200

as rx'd 9:24

M/23/152 GregAWu

As rx'd: 19:34
Cleans toughest...pretty obvious.

M/32/199

CFWUx2
Subbed
45 box jumps
50 c&j @ 60kg
45 bj's

A little sore, but my back is better. Left leg still weak.

sub 95# pwr clean=21:28
wu 30 min lvl 8 whole time progressive.
Got first consecutive DU afterwords!

as rx'd

time = 25:46

M/38/189

28:55 as rx'd

Double unders are still a mystery to me.

28/F/5'4"/148lbs

Warm-up: 400m run followed by 3 rounds of-
10 squats
15 push-ups
25 sit-ups
2 pull-ups
2 bar dips
15 back extensions

WOD: For time: -
45 Double-unders
45 Back squats, 92 lbs
45 Bar dips
45 Double-unders

15:32

Not confident with cleans, so sub'd back squats. Bar dips unassisted ... took forever, though.

No warm-up*

34:05

bar dips x 90 (no rings available).

First time actually getting double-unders (not pretty and took a long time, but they count).

* ran 5k with Dog and Stroller in the AM.

13:06

Sub'd pushups for ring dips.

CF WOD #47

Been busy, no time to post, but continue with the HQ WODs.

Broke 135# squat cleans into sets of 5, and dips into sets of 15s and 10s. No Rings, so I did 135 regular dips.
Jump knee tucks subbed for DUs. 135 dips takes a long time!

Time: 36:31

33 yom 240 bwt
no weight equipment so did
45 double unders
45 burpees
45 ring dips
45 double unders
45 jumping pull ups
time 22:59

-Sub'd 115lb cleans
-46:04, cleans/wind/legs...

27:00

45 tuck jumps
135 cleans
135 reg dips
45 tuck jumps

26:34
110lbs squat cleans

CFWU X 3 sans dips

100# cleans

16.34

This time it's for real!

Jennie: 27 F 160# 5'9"
For time:
45 Double-unders
95 pound Squat clean, 45 reps
135 Bench Dips
45 Double-unders

Time= 21:42

29th June, 2008

WARM UP:
June 28, 2008
Saturday 08068

25:13
45 Tuck Jumps
45 x 50k cleans - not happy with technique at all
45 Dips
45 Double Unders

MAIN PROGRAM
June 27, 2008
Friday 080627

49:55
Run 800m/600m/800m
Dumbbell Swings @ 25kg 21/21/21
Thrusters (9 @ 40kg, 12 @ 20kg)/(3 @ 40kg, 14 @ 20kg)/(21 @ 20kg)
Chin-ups 21/21/21

200#

12:38 as rx'd

MGySgt. USMC M/46/6'2"/202

1 more humbling hour of CrossFit. I do enjoy this. Felt fatigued today but knocked it out anyways because I like it. Time is not the best but I am progressing. I will make up the actual Sunday WOD on Mondays rest day.

OooRahh CrossFit.

CFWU

24:40 (95 lbs for squat cleans - need to work on technique, press-down machine for dips at 10 lbs over body weight - 45 reps)

23:11 as Rx'd

36:05

M/29/165/5'8"

CFWU

As Rx'd:

15:45

M/28/6'2/195 Martial Artist: Tang Soo Do - 3.5yrs

Warm-up:
- 5 min of rowing on C2

WOD (Brand X Scaled):
- 30 Single Unders
- 45lbs Squat Clean, 30 Reps
- Bench Dips, 30 Reps
- 30 Single Unders

Time: 4:56

155/46/M

14:24

33/M/186

as rx'd

19:31

~45:00

18:57 - 138# Squat cleans & subbed tuck jumps.

As Rx'd
35:14

scaled the squat cleans to 94#, first time doing all unassisted ring dips (15 sets of 3), rope broke on double-unders so I quick grabbed another.

18:14

33yom/168/6'0"

Subbed tuck jumps for DU and did squat cleans @ 115.

27:00

40/m160
didn't have rings to I did the 135 dips
25 min

12:03
Standard Dips

M/47/6'/185

45 Du
135# Squat clean 9 sets of 5
Dips 9 sets Total 150 reps
45 Du

24:30
+ 600yd swim & 1hr Spin

5 rounds:
10 60lb sandbag c&j
10 double-under

time: 5:35

16:04 Rx'd at CF ATL

Usually I have a 5-on-2-off schedule, and this was my 6th day in a row after doing JT on Friday. Also my first time in a hot environment (at least 85 degrees, I would say).
Did it with the fellas at CF ATL, who are awesome. Fabulous time.

First time ever on rings too, and I got a muscle up with some coaching from CF ATL!

Day 21 of my 1000 day diet.
Subbed tuck jumps for double unders, 95# squat cleans, regular dips
31:20

Did 90 single jump ropes instead of DUs. Can't do DU's, yet.

18:16

m/38/5'11"/220
13:45

had to do 135 standard dips (no rings)

around 30 mins

M/5'10"/175 lbs/age 20

Did 135 regular dips for ring dips

32:00 on the dot

*good news- strung together 5-6 DU's a few times

as rx'd: 18:48

Oh man, did the DU's allude me today. Normally can string 15 - 20 together, today I was getting 2's & 3's from the get go....

m/31/230

CFWU x 3 - dips and PU

As rx'd 24:05

as rx'd 28:30

Age 36
BW 184

CFWU 2x15

18:38 as Rx'd, though the last few cleans got sorta power-cleany. Cleans took by far the longest chunk. Double-unders finally starting to come along - I think I got like 10 in a row today.

Age 36
BW 150#

As rx'd:

15:21

24:10

Sub'd tuck jumps for double unders, 95lb. squat cleans, regular dips (60 reps)

30/m/200

substitute DUs with 24" box jumps

24:29

Scaled

11:46

90 single unders (can't jump, knee issues)
70lb squat cleans
45 bar dips
90 single unders

about 23 min, as rx´d except that I didn´t have rings for my dips.

45 double unders
45 135 lbs squat cleans
55 dips
45 double unders

Crossfit Sverige - Unite
http://www.facebook.com/home.php?#/group.php?gid=14563314205

m/30/182

As rx'd except subbed 135 bar dips for ring dips

33:58

37:30
Scaled. After 1 rep at 135, I knew that wasn't going to work. Scaled down to 115. Did the first 20 reps in 10 minutes and was starting to miss alot. Dropped to 95 lbs and completed the next 25 reps in 5 minutes. From a power perspective, that seems like the rigth thing to do, a 10% drop in the weight (figuring in 1/2 of my own body weight too) got me nearly double the power.

39:00

As rx'ed except for 135 regular dips for 45 ring dips

39:00

sub'd 135 regular dips

As Rx'd in 19:00 flat. 135lb squat cleans took a while, but what a great workout.

m/29/192
Sub'd 135 regular dips for ring dips, otherwise as rx'd: 19:02
Double unders were no problem. Squat cleans, however, sucked!

Did this a day late because of Rainier climb. Did lynne in the morning and this one after lunch.

14:24

Cleans are so much smoother. i broke them up into 5's to begin with and that was too small so i did 7's and 8's to finish. Had trouble breathing on ring dips at the bottom coming off the clean

First time doing double unders

as Rx'd 44:30

Had to break the cleans into 9x5 45 total
3:1 dips as I do not have rings, so 135 total, roughly sets of 10

23/147

WOD as rx'd

13:44

25.53 as rx'd.

Anand S:

sub tuck jumps
sub 20 65# cleans
sub jumping ring dips

22:34

double unders 45
95# squat cleans
regular dips 45
double unders 45

7:30 mins

double unders 45
95# squat cleans
reg dips 45
double unders 45

27:30 mins

cfwux3

Lynn(posted under Lynn)

and then . . .

Sub 115# sq-cleans
sub 135 bar dips for ring dips

49:57

Subbed 135 su for 45 du. 40 kg squat clean.

21:26 (squat cleans took 14 min!!!)

m/218/6"0/33

As Rx'ed in 23:07

Used my homemade rings for this one...felt good to not have to do 135 regular dips! snatches took alot out of me, but tried to stick to sets of 3-5.

M/43/6'1"/180
as rx'd: 32:03
Subbed 135 dips

38:05

45 du's
45 135# squat cleans
135 dips in backyard
10 du's - legs had nothing left.

26.20

21.m.198.5'11
coming back off of sickness,

DNF! (pukie)

when I got the DU's and 35 cleans done in 7 min I just couldnt go on. Horrible effort at pacing myself. After pukie came I wasn't game for a while longer. I finished the reps around 45 min later.

boo.

21.m.198.5'11
coming back off of sickness,

DNF! (pukie)

when I got the DU's and 35 cleans done in 7 min I just couldnt go on. Horrible effort at pacing myself. After pukie came I wasn't game for a while longer. I finished the reps around 45 min later.

boo.

34:40

Subbed 135# sled for squat cleans. Worked out at the Y in Ann Arbor. Very limited free weights.

Fired up about completing 137 dips! (2 more than required for good measure) PB. Got a great pump.

rx'd 28:19

M50/170

24:50 as rxd

those squat cleans were very hard...I can't believe i did 45 of them......

As Rx'd:
11:48
M/28/145

32/M/6'4"/255lbs

Did this monday 6/30
(subbed 45lb KB Swings for Dips)
26:17

M/37/6'0"/185

45 DU's
45 SDLHP & 45 front squats 135lb (subbed for cleans)
45 Ring dips
45 DU's

20:12

29:52 w/ mostly squat cleans & 3x single unders.

That was a monster! Seriously in awe of you Rx'd people!
M/31/200#

45 Tuck jumps
45 squat cleans 110#
45 Dips
45 Jumping pull ups
45 Tuck jumps

25:32

F/23/144

Pack:
45 DU's
45 squat cleans 65#
45 bar dips (gravitron on 5)
45 DU's

35:00

Was pretty tired today. I also ate too many chocolate chips & PB after work. I'm finding it very hard to give up my favorite snack!

Cleans took the longest; had to take a breather about every 5. Despite that, I was actually pretty happy with how they were going. I've been a little unclear about the right form on these, but this time, it felt right. I just have to work on the shrug to make it easier!

Getting a lot better on the DU's too - I have to stick a single in between every one, but I'm getting the hang of it, I think. Dips of course killed my triceps. Pretty shaky after this workout, love it!

I finally made this one up tonight.

I subbed as follows.
45 Tuck jumps (back and forth over a bench)
95 pound Squat clean, 45 reps
45 Bench dips
45 Tuck jumps (back and forth over a bench)

Time - 24:56

This was beyond hard. I lost my balance and busted my hind quarters at the bottom of the first squat too. Just so happened that the gym was packed when I did it. Good thing I don't get embarrassed easily.

as rx'd

19:30

as rx'd

19:30

as rx'd 44:26; had a rough time with the squat cleans @ 135#, but I finally cracked the code on the double unders

48/m/145
jump tuck
95#
135 dip
jump tuck
25:19

16:05

45 tuck jumps
105# Squat clean, 45 reps
45 Ring Dips
45 tuck jumps

30 single unders
30 squat clean 45#
30 dips
30 single unders

10:57

M/35/189

12:53 as Rx'd. Posting two days late.

as rx'd

28:57

Did 15 Rds of 3 Squat Cleans (40kg) +3 Ring Dips. In this way was able to do all 45 ring dips!!! Yupee!
All DU done as well!

17:24min

Not my best day...low energy; probably the lack of rest as of late.

My Mod.'d WOD:

150 single-unders (still can't DU well)
135x45 power cleans(same w/ squat cleans)
45 bar dips(gassed!)
150 single-unders

17:29. Avg. HR: 142. Weak.

45 x tuck jumps (sub)
45 pound Squat clean, 45 reps (sub)
135 Ring Dips (sub)
45 x tuck jumps (sub)

--40 minutes

18:27

as Rx'd

As rx'ed

22:35

As Rx'd: 17:47

m/31/5'9"/195lbs

2nd crossfit work-out ever. It was a beast.

45 DUs
30 squat cleans @ 135
15 squat cleans @ 95
135 regular dips (I have no rings)
10 DUs
90 single unders
29:36
This is really good times. I love a new fitness chanllenge.

M-30-185
45 Double unders
Subbed 95lb. Squat Cleans 45x
Subbed Reg. Dips 45x
45 Double Unders
18:01

subbed 40kg for squat cleans:

18.53
(60 secs to from indoors to outdoors etc.)

115 lb cleans, about 75% power / 25% squat
dips: unassisted -> assisted, 45. crowded gym, 1 dip station.
du's as rx'd
34:10

M 33/144/5'7"

Subbed 95 lb. squat clean

14:29

25/m/157/5'8"

as rx'ed excpet 95 clean squats
16:40
that was pretty killer. The squat cleans just about dominated me. My double unders have improved dramatically, i am pumped i can do them now!

CF Cobra!

For time:
45 Double-unders (subbed 135 SUs)
135 pound Squat clean, 45 reps (subbed 105#)
45 Ring Dips
45 Double-unders (subbed 135 SUs)
BW: 175
Time: 41:35

Cleans were a problem. I think I wasn't keeping eyes up on the DL part, which was letting me go onto my toes; not good. Do better next time.

M/38yoa/157lbs.
WOD: as rx'd - 18:57

Scaled:

90 x Single unders
45 x 115LB SC
45 x Stanchion Dips
90 x Single Unders

17:05

M/27/5'4"/215

45 double unders
45 135# cleans
60 bar dips
45 double unders

18:13

cfwux3 (2rounds of dips)
burgwux2

scaled to porch

45 du's
45 115# cleans (all full broken in 5's better tech that way)
45 bar dips
45 du's

21:27

M/48/185

As Rx'd all most

45 double unders
45 squat cleans 165lbs
60 regural dips (no rings today)
45 double unders

14:58

90 single unders
30 135# squat clean
45 bench dips (i know i shoulda done 135)
90 single unders
21min 54sec

sub truck jumps for du's
bar dips

14:08

did Elizabeth instead since i suck at du's and i've never done Elizabeth with full squat cleans and rings before. last time was power cleans and 3x bar dips in 20:30, today was,

Elizabeth as rx'd:
21:54

i think that's a def improvement.

29/m/163#

sub'd 115# for cleans which turned from full squat cleans to power cleans toward the end.

20:16

Cleans are brutal for me.

M/23/5'11/183
as rx'd except 45 bar dips. Had trouble walking up stairs after this one.

23:20

24/m/183

as rx'd 22:14

Rebecca S:

sub tuck jumps
sub 45# cleans
sub jumping ring dips

15:11

23/m/185

sub 95# cleans

33:56

56:00

lost ~6 min after cleans helping move squat rack.

sub'd 135 bar dips. Didn't scale cleans, probably should have, took 22 min to do with 135lb. OTOH, did do all 45 full squat without any power cleans, so form is improving.

m/31/6-1/185
28:04
Sub'd 95# FSC
Rest as Rx'd

38/m/241

115lb cleans/reg dips

24:17

this was a beating.

squat cleans are evil!!!!!!

about 45 minutes total.

16m 2s
Thought I would never finish squat cleans.

45 double unders..did like 1&2 at a time.1st time actually trying them.still very difficult.
135# squat cleans 45x...1st time doin this weight! sharp pains in my arms but fought thru it!
45 ring dips...no problem!
45 double unders...still a problem!

43:59

Substitutions: Power cleans for squat cleans, dips for ring dips
13:35

as rx'd

19:17

m/26/168

I have NEVER jumped rope before in my life.

28:10 Had to do a lotta single jumps as my jump rope skills are non existent

Subs.
135 SU instead of DU.(Cant do them! White men can´t jump?:)
35 kg instead of 60 kg, squat clean.
45 deep dips on gravitron with minimum assist, 10 kg.

26:34 min

Rememberd afterwards that I was supposed to do 135 dips instead of 45 ring dips.

still learning double-unders..

39:56

01/07/08
M/32/76kg
27:06
60kg cleans
Sub'd 135 regular dips for ring dips (no rings)

As rx'd:
22:48

33/M/175

Subbed DU for box jumps

16:19

M/200/5'10/29

X-fit Warm-up x1

45 Double Unders
45 Ring Dips (so ugly looking....)
*Sub* 45 Jumping Front Squats (did Squat Cleans for fun on my day off, had to sub out)
45 Double Unders

Total Time: 13:26

CFWU x 3

45 Double Unders (I can finally do these!)
45 115# squat cleans
135 bar dips (no rings available)
45 DUs

20:58

Would have gone a lot faster with ring dips...
I can do 135# cleans, but 45 in a row is pushing it. I'm still working up to hi-rep sets that heavy.

Fun side note: this picture is a great tool to view body language in a public forum.

Arms crossed / arms together in front = defensive

Hands on hips = trying to appear larger/ unfazed

Arms hanging by sides = open and curious to the situation.

Summer Com. class PowerPoint presentation just got one slide longer.... thanks Crossfit!

23/m/195lb
23:30 sub tuck jumps

M/24/190/6'1"

I think my sprained wrist is cursing this workout
As Rx'd except
90 bar dips

25:16

Does anyone else think that 45 cleans at 135 lbs in a row is a bad idea? Fatigue = bad form = injury
Please dont tell me I'm supposed to maintain good form. Not possible

12:00

M/18/5'11"/155

95 pounds for cleans
Double unders took way too long, but got my revenge by accidentally snapping the rope in half

39:31

24:37
95# power cleans

40m,72/223
135xsingle jump-rope
clean-sq as Rx'd (brutal- good technique, good depth, but time was slow and broken to 5 rep sets after first 10 rep set)
135xDip
135xBox Jumps

:32'ish, crushed from 135 C&Sq

sore for two days, late posting

32:42

26/m/155

16:35

This felt pretty good, but man, I hate thrusters!!!!

CFWUx3 (no dips)
32:29
Cleans were with 5.5 kg collars on so about 145 lbs.
Actually hit about 15 consecutive DUs, rather than every other!

Mitch and Matt both did this although I don't have their times.
Mitch did 20 lbs cleans, Matt may only have used 30.

used 120 pounds for fist 20 reps of Squat Clean
and 100 pounds for last 25. These took for ever.

36:12

Subbed tuck jumps and 50k power cleans.

19.24 mins.

Nice

Done on 3 Jul 08:

M/39/5'8"/70kgs

Subbed DUs for Tuck Jumps
Subbed 2 x 44lb dbs for 135lb bbl
Subbed 135 bar dips for ring dips

15.59

Squat cleans were toughest bit

Jeff @ home
10:40

squat cleans really slowed me down
22:30

did a little late but...

jumps instead of du's
135 dips instead of rings

23:12

cleans started with a full squat, but over time became a transition into powercleans.

25/m/5.11/200

22:57

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

subbed 115 pound squat cleans and 90 bar dips.

31 minutes

M/25/195/6'2

26:00

135 regular dips for ring dips

otherwise, as r'xd

J
90 single jumps
35# dumbbells x 25
45 dips
90 single jumps

k
90 single jumps
20# dumbell (just 1) x 45
45 dips
90 single jumps

M/32/5-11/195
22:54

90 Jumps
Cleans 45 x 135 lbs.
Dips x 45
90 Jumps

40kg squat cleans an 90 regular dips
30.30

gregs warm up 5 minutes rope jumping ~burgeners warm up..

time as rex´d

sub 15 minutes.. lost exaCt time :s

m/34/5'9/170

CFWU - 3. 7 PU on 1st set only. 12 pushups 2nd set. 4 HSPU. Superman. No Burgener.

23:50

Tried to do DU's. Terrible today. Did 30 + all the singles in between for 1st round. Only 3 DU + 84 singles on 2nd round.

Did real deep regular dips instead.

Squat cleans made front of legs ache real bad.

CFE - 1.5 mile run. Very slow after WOD. 11:23.

m/30/230

48 min
95 lb squat cleans
135 dips (about 100 w/help)

Subbed 180 singles for 45 DU
otherwise as RX'd

20:49

18.49 32 male 162
as rx'd

WU: 9 rounds sharow/heavy bag
WOD: 105 lbs cleans, regular dips (should have done 4x but forgot the sub): ~25:00

Had to do sets od 2 and 3 of cleans as I'm just starting weighted oly lifts

20:00. Subbed 90 regular dips.

ugh. forgot to record my time for this one. i think it was around 28:00.

* Subbed 225 singles for each set of double-unders.
* I think I did 75 lbs. on the cleans.
* Subbed 1:1 regular dips (shoulder issues).

Subed 90 dips for lack of rings:

24:52 PR

subbed almost everything
45 tucks
45 burpees (low back not up for squat cleans)
135 bar dips
45 tuckes
14:52

m/6'/43/180

45 Box jumps
135 pound Squat clean, 45 reps
45 Dips
45 Box jumps

Time: 23:11

-sub'd 95-lb squat cleans
-sub'd 45 reg dips, no assist
~28:45
-stopped watch between last 2 sets to get to DU's station in crowded gym; forgot to re-start watch for 1st 10 reps of 2d DU's set, so added 1 minute to time

sub'd 180 single rope jumps for DU. Otherwise as rx'd.

21:27

man, 16.50 and I was rocked w/ the cleans--had to take a month off, just back into it...didn't make full squats through them either...catchin up...did some knee-elbows as a warm down...
nags

30:20 as Rx'd

preceded by big 21 workout
also 5 minute break talking with yogi

6/30/08 - 18:05 - (porch (everything as rx'd except 115lb squat cleans))

rx'd 32/5'5"/150
- 15:00

M/5'8"/150/28yrs

Forgot rope so had to sub for tuck jumps and less weight.

so....

45 Tuck Jumps
45 Squat Cleans @ 110lb
45 Dips
45 Tuck Jumps

20.54 mins.

Caught a baseball double header instead, legs were jello

M 36/64/152 Completed on 15 JUL 2008
CFWU 3X15 (minus Dips)
as rx'd 36:01

Full Squat Cleans kicked my but! I never thought that I would reach 45!
Thanks Coach!

age 18 bw 170
16:11 as rx'd
jesus! this one kicked my ass.

m/34/5'9/171

CFWU - 3.

Planned to do Lynne today, but Dedrick talked me into this one. Didn't bring rings. So, had to sub regular dips. By the time I got to dips, didn't do any extra than the rx'd 45.

Struggled w/DU today. Did 30 1st round. Very staggered. Only 3 2nd round. 84 singles.

23:50

Squat cleans were killer, but did the 135.

wod as rxd
both sets of du's unbroken
subd 115# squat cleans - 10/5/5/5/5/5/5/5
ring dips - 12/12/12/6/3
29:44

Subs:
90 fast jump ropes
115# squat cleans
90 regular dips
90 fast jump ropes

47.35

26/m/5'9"/165lbs
38:41

XXXXXXXXXXXXXXXXXXXXXXXX
30/m/165/5'6"
19:36
squat cleans destroyed me

first time trial
90 regular jump ropes
45 45lbs cleans ( is this the same as squat cleans?)
45 jumping ring dips
90 regular jump ropes
9min. Im going for the double unders next time and full ring dips.
the cleans I am only increasing to 65 until I get them down perfect.
It was fun!

m/25/209

90 x regular jump rope
45 x 135lb squat cleans (slowed me down)
50 x ring dips (25, 25)
90 x regular jump rope

20:17

12 Minutes and 59 seconds cool.

I should probably mention that I did 135 normal jump ropes instead of double unders and normal dips.

30 mins. Good lord am I out of shape!

M/24/6'1"/190

45 x Double Unders
45 x 135lb squat cleans
45 x no Rings so used Dip bars
45 x Double Unders
10:32
I LOVE IT!!!!!!!

M/27/5'10''/175

45x Double unders
45x Handstand push-ups
45x 135lb squat clean
45x Double unders

27:23
(didn't have rings so we subbed the handstand push-ups)

21.37

95# - all clean squats started with bar below the knees.

Cleans were brutal. Just tried to keep moving on them. 14:46 RXd :)