Wednesday should be on top :)

tricked me, my legs will hate me tomorrow.

love it

WhooooHoooo...

The finish line is just a reminder to stop....

ooooooo nice one coach......very nice. I love the oly lift metcons

Quick question about scoring the pullups for Lynne. Is it legit to "rest" while still hanging from the bar ie. both hands on the bar or one hand on the bar while shaking out the lactic acid in the other arm.

wow, interesting WOD. looking forward to it.

#5 chachi - yeah, i'd say that's legit, as long as you don't drop off the bar. i can't regain my rhythm when i do that so i usually just drop off the bar when i lose the rhythm

just noticed I am the kid in the background hanging on the rings. I'm famous...sort of.

that looks fun!

looks like a broken down clean and jerk.
Can't wait

Xfit Rocks.

Yes! Yes! Yes! I am feeling this WOD...

I hope Thursday and Friday are like this. My brother is in town for the next week...

On his break (weak) from P90X...trying to get him on board with the best game in town!

I was going to just do the cfe swim, but this one looks too juicy.
I like everything about this workout.

This is going to be so much fun!

I'm freaking excited about this workout!!

Oh yea I almost forgot to ask, how much is this Pat/ head up ass transformer going to cost, and will it only be sold to those at the crossfit games?

Bone, you were right. This does look sweet! Like a twist on an old WOD.

I can tell already my grip is going to be shot & heart about to explode tomorrow.

EB- I dig the quote.

I don't have my racks yet, but it doesn't look like I'll need them for today. It's gonna be a blast!

Brutal!
Can't wait.
I'm hoping for sub 10min!

Thats what im talking about!!

I first thought, "I can do this". then I when back and saw it was five (5) rounds.

"This will not be over quickly. You will not enjoy this." -As spoken to me by every Crossfit WOD.

yeah! this looks like fun!

Kurtis-
Good luck on the Strong Man event!

EFFING. SWEET.

Are we going to call this "The Bear cub"

I think I felt a little pukie...when I read the WOD.

Good thing I am off work tomorrow, this looks like an absolute monster! This one deserves a name...I think we should call it Ted.

Must say I'm excited, kinda. Shooting for under 12 mins.

95# just isn't enough anymore, kind of like the recent appearances of the 2 pood KB. CFers are getting too strong!

This is really Grace's twisted sister and a lousy date at that, with the same amount of jerking and twice the cleaning. Can't wait to meet her.
3, 2, 1...

I've been doing crossfit for about 4 months or so, with decent results, though i was active previously. But I wonder if the workouts are a bit overhyped. Sure, they're not about getting your max bench press or doing curls ad nauseum. But at the same time it doesn't seem as if the world's elite athletes are adopting the system either. Several pro athletes -- mostly NBA guys -- train at my gym in New York, and they aren't doing anything like the cross fit workouts. Maybe they should be. I don't have the knowledge to say. But my suspicion is that the workouts, while improving your overall fitness, aren't going to necessarily make you a better basketball, tennis, football, soccer player or what not. And maybe if you play sports competitively, but not necessarily professionally, you're better off with a different workout. (though in fairness, the short times of the cf workouts are plus.) Any thoughts?

OMG I heart you Pat Barber!!! Please please please marry me!!

This is my kind of workout. I love it so much I want to marry it...and then divorce it.

#16 CFFishkill: Congrats on your box Robzilla! I'll be visiting in NYC next month and I'll be sure to pop in for a workout. I'm proud of you.

#27 -- Crossfit by itself just gives you a base. Sport specific training is required to capitalize on a firm foundation -- you still have to build the house on top of it.

My post was erased by the man behind the curtain! GET SOME.

Very excited about the workout; even with a not-so-great elbow, this looks doable (hah!). Also - anyone want to take odds on Friday being a Filthy Fifty?

Terrified, especially since I did push jerks for the first time yesterday. I'll be going lighter on those (and probably everything else, too).

Paul - I don't know how you can measure your hypothesis without real examples.

For me, I'm 32 with bum knees, and I'm playing o-line in a full-contact (for the line) flag football league, and if'n it weren't for CrossFit, I'm not sure I would be able to compete with these sub-25 year olds. I think it definitely makes you a better athlete, and if today's athletes adhered to this regimen instead of drinking and driving and treating their bodies like shit whilst relying on their genetic ability, then I think they would definitely see results.

Mike Vick would have won a SB, Kobe would've won a title without Shaq, Lebron might have been in the finals this year, etc.

You need to actually do some kind of experiment to justify your WILD speculation.

#33 don't be terrified just look at this WOD like you are going to tear it's Head OFF Rip out it"s esophagus and crush it's skull against a brick wall. And DON"T Forget to Play Nice

OH MY GOD. THAT IS AN AWESOME WORKOUT

#27

Ditto to what Tim T said. No workout is gonna make you an elite basketball player, you have to spend time honing those specific skills. But being fit helps you do those things so much easier. I heard Abby Wambach (U.S. Women's Soccer (awesome) striker) once say that being fit is 95% of the game. If you've got that down, actually playing the game suddenly becomes alot easier. I don't think anyone would suggest any exercise plan as a standalone path to the top of a specific sport, but I do think training crossfit style is the best path to "fitness".

THis is going 2 be the 4th day back for me and I'm dig'n the WOD's... but this weekend is gonna hurt Soooo good...

#27 Paul - Maybe the NBA players should start doing crossfit and then they are more likely to maximize their potential. Just because they don't do it doesn't mean it isn't effective.

I am the only guy at my gym that does crossfit, the rest are doing bodybuilding type workouts that seems to have become the norm. But they certainly do take notice when I am doing pull ups so that the bar is at my chest and doing clean and jerks. These guys have not changed in the last 2 years. My body recomposition over the last 2 years has been remarkable. I know which form of physical exertion I would prefer.

It all makes sense now. I saw Pat staring at Dutch all weekend. I thought he was in awe like the rest of us. I can't believe Pat's totally hot girlfriend is just a front! He kind of sealed the deal when he said he was eating more nuts in his diet. :-)~

Paul--

I dont know what kind of patsy NYC workout your Knicks guys are doing (obviously not doing them any good), but I think more and more mainstream "personal trainers" are adopting crossfit principles into their workouts. The concepts of core strength, interval training, and body weight resistance training have become more and more mainstream in the globo gyms.

#27 Paul -

I forgot to add something. I read a Mens Fitness article about Kobe Bryant a few months back. In this article he talked about doing a lot of olympic lifts like the snatch and clean and jerk. This along with a lot of speed work. Seems like there is a lot of crossfit right there even if it is only a variation.

About the video, I'm waiting for the "Dutch" action figure myself. Oh and also the "Annie" action figure...

Have Fun, Train Hard,

Billy

Oh, that picture on the post is sick! wholly crap that's one strong dude. Who is that? Is he going to pull it or just lift it?

Have Fun, Train Hard,

Billy

#27 - Id draw your attention to crossfit's mission statement (for lack of better term): "Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing." That seems to say it all. Crossfit isnt designed to create fine-tuned sport-specific athletes, rather, its goal is to improve as many of the 10 components (as identified by Coach G.) of "fitness" as they can.

This looks awesome! My ankle is f-ed up, and I found out the hard way that cleans hurt like a son of a gun right now. I'll be doing SDHP instead (and scaling). And I'll probably be doing push press instead of push jerk. Should still be a good one and I'm looking forward to it.

3...2...1...GO!

Kurtis-

best of luck and great to see you representin' the PNW on the main page! get it!

pat- you are hilarious, good luck at the games buddy!

p.s. i love the looks of this wod. i think it's gonna end up on my favorite list.

How can I scale this down? Should I reduce the weight or the reps?

Looks like a one of my favourite WODs..just brilliant,good stuff Coach.Hope we´ll see lots of these in the near future.

I got curious and googled the Kobe article mentioned above - (wfs)

http://www.mensfitness.com/exclusives/206

'MF: So specifically though, in the off-season, what kind of weight lifting are you doing? Is it explosive movements, like plyometrics?

Kobe: Not really, it's all Olympic lifts. I do a lot of track work.

MF: So like snatches, things like that?

Kobe: Yeah, clean-pulls, deadlifts, Romanian deadlifts, back squats, things of that nature.'

Whoa, that log lift looks really fun in that "waaay-not-fun" way...

Sounds like Pat tossed his own salad.

M, 35, 5'11, 90kg

2km row
CFWU x 3

Today's WOD
19'41"

I was reading the article on "The world's Strongest man". We have one of our own over here in Australia. Tom Hafey's his name, 75/76 years (young). Copy the following and paste it into your browser. He's impressive. Not to mention motivational. http://www.youtube.com/watch?v=9dj8Qi8njhc I'm sorry to write this here. But I wanted to share it with you.
Tom's all about healthy living and has a never quit attitude. Very tough man.
Love crossfit. Thank you for this site.

Peter Sullivan, Australia.

Paul #27
I think what you are missing is most professional athletes don't really want to work this hard at new things. They have made it to the top of the hill and are excelling at their sport. Pro athletes tend to stick with the off/on season training they have done in the past and what works for them. It is hard to convince someone that is already a proven player to adopt a new training regiment. Especially one that that is as brutal as crossfit. Lets face it, as an athlete you get paid for your performance on the field or court...not your performance in the weight room. Is a 3 min Fran going to make an athlete more money then a 4 min Fran?

#27 Paul
I have some insight heading into my 10th year in the NFL about professional athletes. Many are hard workers and many are not...but what do they have in common? They can perform when the whistle blows and the cameras are turned on. The weight room and the training is merely accessory to perform better on the field. But what if you are already performing above the competition? How do you convince someone they need to change their training? I have asked teammates if they want to try Crossfit...their response..."Are you crazy?"

#36 Gunth
I know Abby Wambach, she was my workout partner at Athletes Perfomance in Carson. She is unbelievable athlete, competitor and workout monster. She excels because she crushes girls and guys in the weight room and on the field.

Hooligan #54
I think that there is a lot of pros in various sports that would change their of season training if they knew about a better way of training. I mean look at tennisplayers for an example. They usually do a lot of work for the core on medicine balls and they lift weights, but not in the ways crossfitters do. Tennisplayers lift light and with many reps and focus on functional exercises for mostly the shoulder. That is because they think it will prevent injuries. If they knew about crossfit I am sure they would try it and then adapt it to their program
I myself is tennisplayer. I am ranked around 1280 in the world and I am 20 years old. I have done the tradional tennis training and it works, but not as good as I want it to. I switched to crossfit one month ago and I am stronger than ever now. Nowadays I try to play 3-4 hours of tennis a day, do one WOD and then do some tennis specific training.
I think that all pro athletes need to constantly get better or else they will be passed by people who have a different attitude. So if they change the training they do, if only just a little bit, once in a while I think they would stay up there for a longer time than if they do not change it. Anyone remember when Tiger Woods changed his swing and came back stronger than ever?

f: 35/5'7/59kg

Time: 23.42

WOW This was a MONSTER! The rx'd weight for my bw is 33kg, so I started this at 30kg. Then I quickly came to my senses and dropped it to 25kg. The hardest element was the hang power cleans. Could only get out the 1st 6 reps in a row for all the cleans.

Couldn't even hold the hairdryer up to dry my hair after my shower, lol

I am having trouble with hang power cleans or any other exercise I have to drop the weight down from my chest. When I am finished with the rep and let the bar fall back to my waist I get shooting pains up both arms from my elbow up. It feels like I am getting electrocuted at my elbows. What am I doing wrong?

34/M/168
As Rx'd:
28:08

58/M/190

120 all lifts
25:14

29/M/165

4 rds as px'd and ran out of time (gotta catch the early train)
23:30

wow, this was really brutal. 34:58 Rx

Comment #47 - Posted by: Kap at July 1, 2008 10:57 PM

"How can I scale this down? Should I reduce the weight or the reps?"

I just checked this out. My traps are still sore from the 135# cleans a few wod's ago.

http://www.crossfitbrandx.com/index.php/forums/viewthread/4500/

On a whole different note, I just can't stop hitting enlarge on yesterdays image. Ooh yeah, you're pretty good lookin'. For a girl. And your back is so unbroken.

as rx....21:42...jb

23:50 with 90 lbs. I'd rather finish the WOD than putting more weight on it

Scaled to 4 rounds, 27kg. 22:08.

Another umph!

BIG thanks to all the great folks teaching and certing(?)in Virginia Beach this last weekend. Though it was 16 years late, the wife and i couldn't have asked
for a better honeymoon. Very enlightening though me thinks my college rugby days were the last time i was even close to that sore!
Crossfit Black Swamp is on its way!

#135 is the new #95....

Holy Schnikees! I better shave, brush teeth, etc--basically anything that requires arms--before addressing this WOD. After last nights's shoulder soiree, I got a feeling there's going to be some caveman knuckle dragging during recovery today.

Can someone please cut my food for me (and push it to the center of the plate?) Anyone got a blender and a straw?!

Yeow. I'm in.

Cheers from the Sand Pit--5 days of dust storms and still countin'!

PS--Can anyone recommend any Kansas City, Mo Crossfit gyms in/around the downtown area? Got an R and R coming up and have promised me bride that during a couple nights' getaway, we'd try out a real CrossFit facility during the day. Looking for any suggestions--many thanks!

m/29/5'10"/150lbs

scaled to 88lbs

41:50

I thought my arms were going to fall off. They still might.

17:48 - 85# throughout.

Elected 85# as I know that HPC are would be the weak link and sure enough the HPCs kicked me hard - two or three breaks each round. 85# was plenty (and I avoided tearing my hands....I have 20k kb snatches later today). Everything else without breaks.

Good and evil little WOD.

*preparing to be humbled by this latest WOD*

Crossfitters unite!!

AGE 42
BWT 215#
as rx'd
time: 40:30

I'm only a month and a half into CF... and loving it!
My workout partner and I scaled down to just above buttercups...I used 28#, completed the 5 rounds in 10:10.
Goal is to try puppies (45#) next time something this fun comes around. I must say... after yesterday and today's WOD's, my shoulder have never felt this intense before!

f/23/5'9"/135

cfwu x 3

35:47 as Rx'd...

i literally ripped 2 callouses off then stumbled to a mat to recover.. nice one, thanks!!

m/30/5'11"/190

135# for 3 rounds
22:04

Hurt like a bear. Probably would have taken 45 minutes with terrible form to get all 5 sets.

Since this is basically a full squat clean and jerk broken into components (this is going to be so hard and so fun - embrace the suck) could you do split jerks rather than push jerks if you are comfortable with the movement?

humbling as always. I really had to scale back. Did 65lbs, 5 rounds in about 24min. Was disappointed in myself but rx weight wasn't going to be possible today.

coach,
Thanks for the heads up re: my girlfriend. I reread my post and realized it was a bit misleading. She has been following crossfit-esque workouts that I've been sending to her for the past month but that was her first 'official' crossfit workout. That being said, what do you recommend as beginner crossfits? Cindy?
Don

#27 Paul -

go to nfl.com videos and look up kettlebell training and you will see that elite athletes our definitely changing their training!!! Also, did you see John Welbourn on last Tuesdays post??? He was or is a professional football player!!!

M/24/6'3"/220.5

CFWU x3

38:01 Rx+

Scaled the weight up to 150 lbs. That was a dumb idea.

Whoopie! I'm shaking...

3 rds @ 115#...39:37...zero intensity today

M/41/6'1.5"/174

Scaled weight to 120#
32:00

Ouch.

This looks intense...I can't wait.

26:38 as rx

Good hard wod

F/26/5'9"/150

5 rds @ 90lbs
30 min.

Oh....my....gosh.

M/40/5'11"/175

Scaled weights: 135/95/95/95 and stopped after 2 rounds due to pain and tightness in back.

12:38

F/38/5'6"/140

Scaled: 1st rnd: used 75/60/60/75; remaining rnds: 75/60/60/60

24:31

As RX'd 29:50

I really ought to start pushing myself some.

Awesome!! Scaled to #65, 14:50.
Ripped my hands up pretty badly.
Next time moving up the weight for sure.
This WOD was a good way to start off the day!

Tried First round at 135lbs but quickly scaled to 115lbs. I have no sqaut rack in my garage so I got lots of practice on power cleans! Building power rack today (if my arms still work).

115lbs
36:56

Question - Given the "flow" of these movements should the aim be to get through an entire round without letting go of the bar?

I'm going to be scaling the weight down since this is....uh....day 2 of my crossfit career and although I'm a big dude (6'6" @ 230#) I'll admit I'm a bit of a noob when it comes to weights.

I guess that's my concern - should I try and stress weight or shoot for solid run through of each round.

M/31/5'9"/172

Couldn't do 135lbs Hang Squat (Form, need more practice) so I did 135lbs Squat Clean.

52:50

Hmmm...I imagine the fact that I will have to use three bars with three separate weights will displease my "new best friend" in the gym, seeing as he was so distressed the last time I did DL, FS and HSPU...

Alex B, At your size and potential strength (I have no idea how strong you are) you might be able to go a whole round without letting go. I thought I might be able to too, but no. It gets met con really fast on you. I was breaking as follows, 15,6-6,5-4,6, the later sets were broken slightly more.

5 Mile run 45 Min
followed by WOD as rx'ed at 24:52.

M/34/5'11"/199

as Rxd 45 min
It only hurts until the pain goes away.

"Si vis pacem, para bellum."

gonna hit the crossfit swim and catch up on this one tomorrow.... 3...2...1... drown!!!! or go

135 DL the rest at 95

43:57

This one kicked my ass

17/M/165/5'10"

Had a fever yesterday and was sick Monday, so I skipped running and push-ups and just did this.

As rx'd 29:31

I really hope that it was because I'm sick . . .

CFWU, WOD
5rounds
dead lift (15reps)135,115,115,115,115
hangover cleans(15reps)105,95,85,85,85,
frunt squats(9reps)105,85,85,85,85
push jerkes(6reps)135,105,85,85,85,

time 31:43

This one was tough, this was my first overhand cleans, second time to push jerks, i really like the jerkes, the cleans are scarry.

thanks for the responses, which i think are all on target. Good to see some pro athletes weigh in too. (patrik, hope you can bring back swedish tennis: my mom's swedish and not to long ago i was in gotenborg playing at the ulevi tennis club.) Now, off to the gym for WOD. The NBAers are all hometowners but don't play for the Knicks (Ron Artest, for example). The Knicks frontline's workout, I suspect, consists of Big Mac bicep curls to the mouth...

Quick note to all who want to diss crossfit.Diss it on forums other than the crossfit one. Do it on the crossfit site and be prepared to pay the consequences.

m/32/187

Rx'D

31:10

Hang Power Cleans kick my ASS!

I only got the warmup done yesterday so today should've been easy. It wasn't.

Scaled to: "The Porch", 3 rounds for time, 60kg/132#.

21.45

Hand torn. Arms feel longer? Hope they don't drag in the ground when I play soccer tonight...

WU .5 mi walk on treadmill
OLY bar DL, HPC, PJ, and FS
WOD
subbed 95# HPC,FS, &PJ
135# DL
22:47

m/36/165

3 rounds
95# for everything

16:29

BRUTAL

32/M/174/6'00"

38:02 as rx'd

Tough one. Dead lifts were the most tolerable out of them all. Cleans were the most brutal.

Dan D.
www.CrossFitStickers.com

scaled to 95#, 4 rounds

37:08

I wanted the 5th round, but the 4th took me 15 minutes due to grip fatigue.

m/18/68"/200lb

deadlift as rx'd
clean 95lb
squat 95lb
thrust 95 lb

17:38, absolute exhaustion....cant wait for tomorrow

yessss i cant wait, this looks sweeet
i'll post time later after work

18:24 subbed 95 lbs.

bw 165

21:52 as rx'd

#57 Helen - I concur. HPC were terrible and my forearms are still shaking!
24/f/140
85lb - 29:31

deadlifts i did with the weight 135# but the rest i did with 80#. 28 minutes.

25/5'9"/137

24:03 with 85 lbs - that was really really terrible. I stupidly did the WOD with 45 full cleans yesterday (at 88 lbs). If only I could have seen into the future. Great job, Ashley (#113)!

M/22/5'4"/135

Scaled to 65#
29:29
Grip started failing in 3rd round. Glad I scaled it.

m/195/6'6"/27

subbed 125# for all exercises. what a tough workout. found the cleans to be the hardest part. i loved every second of it!
wanted sub 30 didn't get it.
came in at 32:39. recovered for maybe 15-18 minutes then worked on bar muscle ups and barbell turkish get ups.
thnx coach.

29:57

About 6:30/set, a few rests.

Good sweat.

Was a tough one

45min.

Flashback #79-
Re: beginner workouts I'd definitely say stay away from heavy weights on squats and deadlifts, and don't mess with the complex movements (i.e. clean, snatch) until you get some good coaching. You mentioned Cindy--that's a good one for beginners, along with others like Angie, Barbara, Kelly, Mary, etc. If you and your girlfriend are new to Crossfit or to working out in general, scale the number of rounds/reps/weights down so you don't kill yourself starting out, then build up to Rx as you get in better shape. Hope this helps.

Like Bear on Meth:

10:03
scaled to 63#, should have gone heavier

140#/F/32/64"

is girl weight 85# or 95# on this one? isn't it 85 on grace, but 95 on some others, like nasty girls when boy weight is 135? maybe i am confused.- thanks!

M/45/152

23:49 scaled 95#

#122 Nadia: I'm going with 95#.

38:44, Jesus that was killing me. I did one of Crossfit Wilmingtons WOD's yesterday so this wod was a bad choice,lol. RIP SSgt Eddie Heredia

"Because here at Globo-Gym, we're better than you...and we know it!"

15:03 as rx'd
WOW what a cool workout!

M/22/6'1"/185

As RX'd: 18:50
Finished the first two rounds under 6 min and then died.

#80

Yes, Welbourn was a professional Football Player. I am a huge eagles fan, just only 3-4 years ago he was our Right Guard. He moved onto Kansas City but I think he sorta fell off the map. Hes down from playing weight...looks more cut now.

nfw
cut short due to short time
3x
135 on the deads
115 for the rest

33'15" -- insane, full five rounds would have taken me nearly an hour. I think I lost three pounds of water weight alone on this one.

M/50/258

Im just going to say I was able to complete it as Rx'd. A time post is not necessary, but that was one of the more physically demanding workouts I have done with CrossFit. 135 lbs is just not light enough for me yet. But I needed a workout like this to get stronger, and I will, get stronger.

36/M/6'5"/213

As RX'd: 28:53

What a beast!

Dave

As RX'd: 20:50

Dang you big girls GO!111 (Ally, Nadia, Krista)
I scaled back to 45 lbs. Did it in 24:40.

My HPC form is crap! That's what took so much bloody time. But it was fun, and I feel quite fragged.

Smiles, everybody, smiles

M/43/6'1/200

As Rx'd:

43:11

Power Cleans were the toughest and were in broken sets. Anyone else have problems with the PCs?

F/38/140/5'7"

28:30

Used 65#

-started w/ 75# thru 1st 3 cleans in round 1, then lowered weight & did rest at 65#

24/m/183

3 rounds as rx'd

20:57

Mike F:

first round 135#, rounds 2-5 95#

38:04

m/23/242/73"

Great story,

So I am doing this workout in a super globo gym, and go figure I drop the bar "several" times during the workout. I am then approached by some gorilla telling me that dropping the weight bends the bar. In true crossfit fashion I ignored him and kept on my merry way. The gorilla did not appreciate the gesture of being ignored and began to get very agitated. About thirty seconds after he walked away, uh oh, I let go of the bar again and it crashed to the floor. Here is where things get interesting. Not only does the the "OG" walk over (original gorilla), about 6 more of his buddies follow. I then thought back to one of my favorite comedians Ron White, and "I am not sure how many of them it would take to kick my a## but I knew how many they were going to use". I then had to stop dropping the weight and it slowed me a little. None the less, if I had one or too more scrappy crossfitters with me, no contest.

Anyway this workout played into my strengths and was a great deal of fun

21:13 as Rx'd

23/m/185

3 rounds as rx'd

27:47

If you guys haven't watched the interview w/ Pat yet, you owe it to yourself. I started laughing so hard, I ended up snorting my coffee. Want to see that action figure when you start selling it, man! Nothing like a good laugh to get me motivated for such a brutal WOD. 3-2-1 GO!

28/m/180

as rx'd: 27:24...i can hardly type

M/34/6'/213
Warm-up.
I subbed in straight shoulder presses for the Push Jerk, because I didn't do the WOD yesterday.The only broken sets I had were the first three HPC's. I did 8-4 on those sets. I had a little talk with myself and got my mean on, finally, and no more broken sets. I Also found a somewhat comfortable hand setting for my front squats, without having to cross my arms. This Workout kicked my A**. I knew I had done something right though when an Air Force guy I know said that it "looked like I'd overdone it". I knew even though my time was anything but stellar, that I'd finished one bear of a workout. I loved it.
Time=32:42

RE:138 Pierce at the GLOBO JIM><>< Didn't Ron White also say "you can't fix stupid".....& I refer to the Gorilla gang.
Sorry, I guess that wasn't a very nice thing to say.

failed this one
only made three reps before I ran out of time
33'15"
subbed 115 for all lifts other than deads, which were done as RXd
M/258/6'3"/50

23m/160/66"

26:55

began scaling at 115, ending scaling:

DL: 115x5
HPC: 115x2, 95x3
FS: 95x5
PJ:95x5

HPC crushed me. My PJ form was pretty bad as well. Need some help there. Great wod. Arms are destroyed.

I thought girl weight would be 95# but when I saw Kelly Moore say she did it with 85# and it smoked her, I decided to go with 85#. Bout to go try this one out......yikes!

wu: amundson, 3x15 ghd sit ups and be's, 1x15 ring dips and pull ups.

as rx'd
18:40

did not use rack. lots of extra cleans.

Used 75# on first round, dropping to 70# thereafter. In agreement with everyone else...HPCs were the stumbling block.
Time=24:07

This is for sure my new favorite WOD ...
3 rounds. 20 minutes. I wish I had more time, but the carpool was leaving.

Did anyone else feel the shoulders burn?

Shoulders had an achy feel. . . from what I do not know . . .

Second Rnd & on changed weight for Hang Squat Cleans to 115 lbs
1st 9 min
2nd 6 min
3rd 9 min
4th 8:28
5th 6:33
Total: 39:01

Great workout coach - thanks!

Used 111# throughout.
27:14

Approx. 25 - 30 min. Stopped trying to keep track of exact time b/c of scaling weights and moving between 3 work stations. But, a fabulous workout!!

DL: 135#
HPC: scaled to 95# (this is one of my weakest lifts)
FS: scaled to 115#
PJ: scaled to 115#

All sets unbroken except for last 2 rounds of HPC, which were broken into 2 sets.

m/22/187

as rx'd 24:40

25/M/195/6'2

as r'xd

25:30

M/35/77kg

38:40

CFWU x3
Burgener Warm-up

WOD
:32::03

You know it's time for a break when 135 feels like 225.

Lower back was really tight! So I started out super slow until it loosened up. By the end I was cruising. With that said, I can't remember the last time 135 felt this heavy. I welcomed the short breaks I took to coach a client doing "The Inducer" from CF Santa Cruz Central. Going to go and try to do some sprints in the pool now.

Bone- Have fun w/this one homie.

Get some, Go again!

allison- thanks. i might go with 85# i can't seem to do hpc with 95, unless i start from mid-shin. also been feeling really weak lately. aren't you going to rest before the games?!

kelly moore is smoked with 85? geez this workout is going to take over 1 hour then!

Very Brutal training!
M/21/78kg
28'39" with 135lbs

Pierre-

judging by your description of "super globo gym" one can only assume you had no bumper plates. your attitude and lack of knowledge about how to use barbells is why people hate crossfitters. stop being pompous ass. you are an idiot if you think its OK to drop bars that "crash". The meatheads were right, you will bend the cheap globogym bars. even if you had bumpers, it aint your gym. so man up and follow the rules or quit and go to your local affiliate.

" m/23/242/73"

Great story,

So I am doing this workout in a super globo gym, and go figure I drop the bar "several" times during the workout. I am then approached by some gorilla telling me that dropping the weight bends the bar. In true crossfit fashion I ignored him and kept on my merry way. The gorilla did not appreciate the gesture of being ignored and began to get very agitated. About thirty seconds after he walked away, uh oh, I let go of the bar again and it crashed to the floor. Here is where things get interesting. Not only does the the "OG" walk over (original gorilla), about 6 more of his buddies follow. I then thought back to one of my favorite comedians Ron White, and "I am not sure how many of them it would take to kick my a## but I knew how many they were going to use". I then had to stop dropping the weight and it slowed me a little. None the less, if I had one or too more scrappy crossfitters with me, no contest.

Anyway this workout played into my strengths and was a great deal of fun

21:13 as Rx'd "

I cant wait to do this one!!!
Is there a different weight for women. Just curious...

I guess coach must have read that i had to hang-power clean to get the bar up for every set yesterday!! These were painful today..thanks for this WOD! Very humbling, but one hell of a workout!

A little dissappointed that I scaled back the last 2 rounds to 12,9,6,3, but used the rx'd weight and was fairly happy with my time.

23:05

left my sweat outline in 2 different spots after this one!! got some major looks for the others in my work's gym.. priceless! Keep em coming coach!!

My left shoulder is still hurt, still don't know if it's the joint, or a muscle, but some ROM's hurt pretty bad. So, I did this instead...

5 rounds for time of:
run 400m
50 squats

14:01

Later, I will bike about 12.5 miles.
I hope this is ok, considering my upper body is "out of order"

36:06 as Rx'd

Even harder than it looked, and it looked really very extremely hard.

Jim 48/M/160 as Rx'd.41:42
Mark 28/M/220 scaled rounds 3-5 w/115 cleans. 49:40

55:36

Doc 47:15 subbed 95# on overhead squats

M/32/6'3/212

95# on all

31:22, still 0 endurance

F/32/6'3/178

65#,65#,45#,45#

23:33

my first xfit workout for time:
i scalled all but the deadlift down to 90lbs

36:30

...ARMY STRONG...

this is gonna suck, i got right blackout drunk last night for canada day

m/36/185

3 rnds severely modded: 25:38

Started off at 135... I love DLs at that weight. Um. I need to work on my power clean form. I don't think I am nearly explosive enough. Failed miserably at 135#. Dropped to 105#.

Rnd 1: DL=135x15, HPC=135 (fail twice), HPC=105x12, FS=105x9, PJ=105x6

Rnd 2-3: As rx'd except 105#

Stopped after round three 'cause I had to get to work. I may have wimped out going to 105# instead of 115#, but the utter failure I had with HPC @ 135# made me think I had to drop the weight quite a bit. Good workout none the less.

only my second day trying crossfit. are you supposed to rest after each round or just start back at round 1 immediately and keep going?

m/185#/27/71"

as Rx'd

28:35

I wanted to cry when I was finished...

M/24/167

As Rx'd

33 minutes of brutality

Pre: 1 mile run

As Rx'd
23:00

Post: 1 mile run

That was a rough one. The hang cleans crushed me.

At #170 - do the workout as fast as you can

24/m/6'3"/250

28m 18s. Thanks for officially smoking me. I am very sore. Hope we aren't doing anything tomorrow that involves shoulders, back, or legs, but that would be wishful hoping.

m/205/40

as rx'd 15:11

m/160/41

Scaled to 105

30:05

m/26/190#
as rx'd 22.53
been doing crossfit for about 3 or 4 months now and without a doubt the best workouts for any type of law enforcement. the intensity of the workouts fits the attitude for our line of work.

Holy Crap that was hard! f/37/125
I used 83#, 25:41

So I don't have any gym access for a while now. Does anyone know a link that can show me a list of WODs that I can do without any equipment? Otherwise I'm in for a lot of running and pushups for the next month...

#120 Eric,
Thanks for the info. I personally am not new to crossfit (dabbling since last september and WOD'ing as strictly as travel allows since March) and my girlfriend is fit but not yet "crossfit". That being said, I have a background in PT so I was planning on staying away from the heavy stuff until I slowly developed her lifting form and I recognize the importance of scaling. Coach had commented on my using a modified filthy fifty for my girlfriend early on so I was looking for his advice on some good WOD's to "break her into" crossfit from a moderate intensity globo gym background.

CFWUx3
Burgener warmup
SP 95-115-135-145-140 (145 required a lot of arching, stuck half way up but eventually got it over head)
PP 140-145-150-155-155 (should probably start at 145 next time)
PJ 135-135-135-135-135

Matt
SP 30lbs 3-3-3-3-3
PP 30 lbs 4-4-4-4-4
PJ first set 30 lbs then 40 lbs for 5-5-5-5-5

M/25/205/6'4"

23:44 as rx'd

good one coach

m/47/175#/5/11"
scaled to 115# (except for DL as rx'd)
Almost had a run in with the clown but pushed through it.
27:50

34/m/6'2/186
As Rx'd
21:30

Wow 22:32 for 2 rounds. weight as rx'd. Had to go back to work, but man was done/finish/toasted anyway...

Doe! Posted this wrong day. I'll be back with today's results later.

Doh! Posted this wrong day. I'll be back later with today's results.

M/23/200

18:37
Had to modify due to extreme shoulder pain
5 rounds:
deadlift 15 reps
front squat 10 reps
pull ups 15 reps

Anyone know of any good stretches to increase overall shoulder flexibility?

M/23/5'10/185

As Rxd 22:00

A lot harder than I thought it would be. Would have been a bit lower but my back started to really tighten up on me towards the end>

28m 6'1 195
27:55 as rxd
no rack so all exercises started from the floor.
next time i will def make the trip to use a rack

Looked bad on paper and it was

Subbed 115lbs for HPCL,FS and PJ

42:04

M/47/6'/185#

Forearms became the size of Popeye's

deadlift as rx'd all rounds
clean 1st 135lb 2-5 95lb
squat 95lb
thrust 95 lb
+ 500yd swim & 1hr Spin

We started with 135 and said forget it.
Used 115lb 34min

This WOD smoked us....

That was just mean... Good way to start a rest week though, I'll need a week just to recover from this wod. I leave tonight for Texas to see my brother graduate from AF BMT. I'm so proud of him and I can't believe he's already done with basic! I'm sure he's going to be stoked about actually getting to do CrossFit wod's again but I know he was able to convert a couple other potential recruits to the darkside and get them to do some wod's after lights out.

CCT Joey- If your out there I want to thank you for the inspiration you gave him several months ago. He has a Combat Controller contract and I can't tell you how awesome it was for you to contact him. I appreciate it and hope all is well.

Wod as rx'd
20:48

O' lifts combined with sprints, and other variances occurred before the WODs?

GET T F* outta here! Blasphemy!

That Kobe link about his training is a farce. And other multipl links of similar nature are farces as well from other athletes who use CF-esque conditioning programs.

We ALL know CF came first in functional fitness, duh.

If it ain't CF, its not functional fitness!

GO CF!

CFWUx3

as rx'd:
set 1-4.43
set 2- 5.57
set 3- 6.14
set 4- 6.40
set 5- 8:27
Grand total: 32.04- the hardest workout i have had in a long time. I almost puked up my Cell Tech after the workout... not looking forward to getting out of bed in the AM.

Josh J:

sub 3 rounds of 45#

28:16

Kelly G:

sub 18#

18:16

m/37/194/70"

CFWU*3

Started first round as Rx. Dropped to 115# at rep 5 of HPC. Completed first and second rounds at 115#. Then scaled back to 95# for last three rounds. That was a butt-kicker. Deadlifts, easy. HPC very hard (Grip and form). FS hard (wrist flexibility for rack position). PJ medium.

20:08 overall.

Thanks for the WOD! More great stuff to work on.

Nadia, Allie, et al. You guys rock. The "girl weight" kicked my butt today.

All who did it fully as Rx - awesome!

WOD:

sub'd 75lb.

~17:30

no back or shoulder pain!

New guy in the office came down for his first CF exposure today. Ran him through CFWU*3 and two rounds at 95#. Think he's ready to start drinking the Kool-aid!

Nasty! Might do tomorrow

Today ME upper body
BP
Weighted chins
Pulley row
Incline press
Bad bagagge

37/m/5'11/165

Pack 65#
11:26 (A bit light, I credit Coach B cause I ain't all that strong)

row 500m bwt 165# 1:40 340.9w PR 2.07 Cal 41 - 2:00 rest
row 530m bwt 165# 2:05 211.2w PR 1.28 Cal 35 - 2:00 rest
run 2x 200m 0:51 - 2:00 rest - 0:36

I just got done reading the article in the July Crossfit Journal by Steve Liberati describing what Steve's Club is all about & I've got to tell you - Steve's Club has my vote for affiliate of the year. You are making a difference & should be very proud of what you are doing.

I hope that your article will spur some donations to your cause to help you reach your goal.

Coach - any chance you could make that article available to the public on the home page so that non CF Journal subscribers can have an opportunity to lean about Steve's Club & make a contribution?

Silly of me to think I could do the "girl" weight that Kelly Moore used (85#) - after one round dropped down to 65#. Was able to go unbroken with rest between movements. Really embraced the suck of this workout....love these new WODs!! :)

19:14

F/ 43 yr / 165#

as rx'd: 35:38

ouch

m/26/175/69"

Yeah that was a beast, I was aiming for sub 20min, and got the first round done around 1:30 then rigor mortis set in. Although it was more the breathing/cardio side of it as appose to the weight and muscle fatique. So anyhow I ended up finishing with 28:17, somewhat disappointed but nice lunchtime workout. After work I have a speed workout for track yeha.

I would really like to see a video posted of someone doing this by the way.

14:49 Grate WOD!

Round 1 did 15XDL with 115#, then one clean and realized I was in trouble, so did the rest with 95#. ~34 minutes

Great fun! cleans and squats had to break the sets, DL and PJ were easier to get through. dizziness and nausea on Round 4 and 5.

23/F/145

93# bar (it's an Olympic bar, in kg)

As rx'd. Most sets broken up, so there were quite a few extra power cleans in there (was going from the floor each time). Hard!

24:23

m/33/5'8"/191#

Been doing Crossfit for about 6 weeks now. 135# is still too heavy for me though. :( Checked the BrandX scaled down version and they recommended 65#, which seemed too light.

I did 5 rounds with 75# in 20:24 and it felt good.

I think maybe I could've managed 95#, but I had to keep my time down because I had to get to work.

LOVING Crossfit

Great WOD kicked my @&&, 38:30, although some of the hang power cleans became power cleans
Light, Silent, Deadly
Masters of the Night

#179 KieranGT
There is a list of Eva T. bodyweight workouts on the message board. I think this link will work. Enjoy.

http://board.crossfit.com/showthread.php?t=21576

Thanks Allizona!

Swing by anytime you like. You're always welcome here.

After the 1st set of 135# deadlifts, I found I could not hang clean that weight, so the rest of the workout was scaled to #115. 42 minutes even.

Ugh. I was definitely weaker on the exercises I have worked less - hang clean, press jerk. I'm only in my 2nd month, so I'm still getting to know a lot of the exercises. I am enjoying the hard work (and the results) so much! Thank you, Glassman family!

Thought about 135# but decided to start at 115# just to be sure. Did one round at 115# then scaled further to 95# to finish...CorssFit can be sooo humbling.

Stopped workout and clock after 3 rounds (father duty) for about 3-4 minutes, then did final two rounds...working time was 21:23.

30/m/5'10"/225

37:54 as rx'd

finally back at it... modified though.

13 weeks pregnant, so low intensity/low weight
5 rounds, used a whopping 45#'s, didn't bother timing it.

20/m/178

Should have video taped this..

As Rx'd 12:46

Im honestly speechless

I scaled everything to 115 pounds, and Holy Moses was that hard. It took me 47:19. I wanted to quit several times, but I didn't. By the end, I was completely drenched in sweat, my grip was shot, my right shin was bleeding (thank you Holy Mother for protecting the left one), my lower back was fried, and my clavicles looked like a dominatrix had been ahold of them (and she must not have been in a good mood today).

I just realized I referenced the Holy Mother and a dominatrix in the same sentence. That just might be sacrilegious.

I blame it on The Secret Lives of Women episode the wife made me watch last night.
- Chad

30/M/180

as rx'd, 25:07. Only broken sets were the HPC's; I busted them out 6/6, but I utilized two racks on my power station. One low for racking the HPC's and one high for racking the FS and PJ. I'm positive this made quite a difference compared to cleaning from the floor.

Side note: Thank you Coach, Lauren and staff for publishing my article, "Fully Alive" in this month's journal. It's an honor to be published as a relative noob and alongside such notable individuals doing such fantastic work.

Angie P. & Ava-
Glad you two did this one first! You both did OUTSTANDING! I finished in 25:30 and am officially sore. (headed to dr. tomorrow for my freak injury - will rest too :)

Ken C. - GOOD LUCK and have fun at the Games! Can't wait to hear the results!! (thanks for the tips today - very helpful!)

-Amie

As RXd

31/M/220lbs

3round 11:57
4round 18.23

Ran out of time

8 mile cycle home.

I loved this one a pure slog.

would want a sub 22minn for 5 rounds next time.

24 M 180

As Rx'd:

22:29

crushed

37yo/M
scaled dowm to 100 pounds (45kg)
29:53
almost killed me. pure fun.

34/M/133/5'6"

Used 45# bar for five rounds of:
Deadlifts (10 reps)
Hang power clean (10 reps)
Front Squat (10 reps)
Push Jerk (10 reps)

TIME=10:48

21/6/170lb..

46min
115 on the first 3 rounds then moved down to 95lb for the last 2...Back and Lungs are burning like hell.I dont think I'm gonna wait till this weekend 2 take advantage of the Hottub...

BONE, I got a rack u could use....lol...

23m 18s

Had to scale weight down to 84lbs (felt completely feeble)

Never mind. Worse things happen at sea.

Any insight to improving pullups, should I stick to jump/kipping pullups instead?

F/40/5'2/123

nadia-
ken c says the girl weight is 85#.

This was a hard one but I think I will really like it as I get stronger.

started with 67# but the cleans were killing me so dropped to 55# for rounds 2-5 for everything but the deads (stayed with 67#). Cleans were really hard, but the deads were almost like rest.

25:33

Thanks for pushing me, ken. I really wanted to quit after 4 rounds. You're a good coach!

Great job, Angie!!

WOD sucky, sucky. Love me long time.

6'1" and a little heavy.
Time 31:15

First round at 135. Half-way through the second round my upper body was hurting...and I mentally broke. Dropped to 115 for remainder. Damn it.

I found my form was improving with the lower weight (but what do I know). It was easier to get under the wieght after the initial drive with 115. Maintained 135 for the deadlifts for all five sets.

MOTIVATING WORKOUT!!!!

21:10 w/ 95#... brutal

46m 200#

scaled to 3 rounds at 135#

17:22, rounds of 3:13, 6:22, 7:46, yes the wheels were coming off so instead of dropping the bar on my head I stopped.

The hang cleans were fun, almost rhythmic, the front squats daunting, the push jerks just plain pitiful. gotta work on the push jerks alot more.

once again, this is a great workout. more, more, more.

29/F/108
Scaled to 22kg for 5 rounds:
21:20
I wish I had Allison's enthusiasm for the lifts. I hate them. I'm discouraged by my progress on the push jerks (and shoulder press and push press). I just got to 37kg yesterday. On workouts like these I'm limited by that capability. Glad I didn't scale the rounds or reps though. :)

M/23y/150#/66"

quickly scaled to 115# after doing 1-2 reps of everything at 135# slow as a "warmup"

20:25, with the first three rounds in 10:10

as rx'd 23:24

good times!

Scaled down to 50 kg for 5 rounds
50:43

this was the hardest wod ever!! Maybe because I tok it after my nightwatch...

47/m/195

As Rx'd. 34:33

M/31y/220#/71"

5 rounds at 135#, awsome feeling! 19:55
Greg Admunson, thanks for all your help.

THAT was a tough workout, and I loved it. I reallly thought about scaling after the 2nd round, but ended up gutting it out as rx. All but the HPC's unbroken. HPC's broken 8-4 every round.

TIME: 22:55

THANKS COACH! KEEP 'EM COMIN' !!

47 / 173

as rx'd

38:55

HPCs at 135# was a real challenge for me. All the weight started from the floor.

Age 36
BW 150#

As rx'd:

36:10 (Cleans slowed me down big time)

38/m/190
as rx'd

20:19

As rx´d: 29.07

First crossfit workout ever.

36/5-9/160

27:30 Scaled back to 125

Need a nap

31/m/190

as rx'd

23:45

Brutal, but awesome!

32/m/215/6'

As rx'd

37:26

24/m/199
Good god that was terrible...21:37...
Round 1 = 2:19
Round 2 = 4:17
Round 3 = 4:46
Round 4 = 5:19
Round 5 = 4:54

Absolutely crushed me.

Only my second day, this was tough.
30:30 @ 85lbs
29/5'8/155

I'm new to crossfit (about a month of the WOD's) and I'm coming from bodybuilding style workouts (hit each muscle group once a week).

Although I am liking crossfit right now and it obviously works well based on the results seen by people. But I can't help but think sometimes that its overworking certain bodyparts... Like the huge shoulder workout yesterday, followed up by more push jerks today.

Does anyone else feel the same way? Or is it just my old workout style creeping up into the back of my mind?

I am calling this one "Sweet Jane" Wow. Loved the sweet transitions going on with this WOD and how each set moved right into the next.

2nd WOD ever...

holy crap...I'm now 110% sold on CROSSFIT!!

did 135 for first DL and PC, scaled it back to 125 to finish the first round...then down to 95 to finish for a total of 3 rounds in 12:25.

crossfit rocks and i look forward to when this one pops up again so i can see my AWESOME AMAZINGLY AMAZING IMPROVEMENT!! do i sound motivated? =D

Adam,
its simply a different kind of fitness. You will become more rounded and broadly fitter. Inevitably you will see some changes that may make you feel uncomfortable like loss of size or strength in single muscle useage. But you will become a more complete and functional athlete. I promise...

OH MY COACH

So Hard. I'm totally divorcing that WOD.

39:05

95#

The cleans Killed me. I love them so much but I was doing sets of 3!

Can't wait to do this one again :)

I loved this WOD! 31:44 rx'd, could have been a little faster.

There were a lot more hidden deadlifts and cleans!

Great interview Sevan. Very cool to hear how you are training Pat.

LMAO at the transformer action figure and the other stuff - great to see you guys are keeping the humour in it.

3 CFWU 10
Rx'd 23:44

This WOD looks great. I am looking forward to this one!

Taking a week off to heal tendinitis.

John- look up tendinitis and epicondylitis and see if it rings a bell to you.

this was murder

did the first round with the 135#. ..
the hang cleans murdered me, did me 2x6;
i thought i could recover on the front squats, which were relatively easy @ 135, but seriously, those hang cleans destroyed me.

dropped to 115 for two remaining rounds. felt 'off' with only 5h of sleep, and i was wrecked.

~28min. I should have just started @ 115, but who knew..

Scaled to 115#. 28:13. I think I have lifted more weight in the last three days than in the entire year before starting crossfit. And I feel it.

It's funny we call these workouts "prescriptions." If the WOD is the "cure," I'd hate to see the disease!

WOW this sucked

halfway through the first round I realized I should have scaled the weight, but decided to just scale the number of rounds instead

CFWUx2x15

WEIGHT as rx'd
ROUNDS = 3
29min. 59 sec.

all of this overhead stuff lately is killing my neck...looking forward to 4th of July weekend for a nice 3 day break

as rx'd... 35:28.. what an ass kicker.. this should be one of the benchmark workouts. that was great.

Last work out before travelling tomorrow to the Games. Ran 2x800m, 2:37, 2:34 and some DL work, 5,3,3,2,1,1,1 to 309#.
Good Luck to everyone who is competing!

3 rounds with 135 lb:

29:00

3weeks back in.

25/m/73"/200

First 2 rds as RX'd, lowered to 115 for last 3 rds due to lingering wrist injury with cleans and back squats.

25:43

:-( <--poopy face

F/39/120

22:05

Used 75lbs
Hang squat cleans were the hardest. Deadlifts the rest. Felt pretty good. Will either go heavier or faster next time!

As rx'd 29:58

15:49 as rx'd, dropped bar on PJ in rd 4 killed my time. 12:30 through 4 rds

As rxd.

28:55

24/m/205

as rx'd 17:55

slow start but finished strong

251# Adam - I had the same thoughts when first starting. It is a very different way of thinking and working out, you have to look at workout programming over a longer cycle - like weeks not days. It all kind of balances out. The hardest thing for me, and the others I have kind of influenced towards crossfit, is learning to trust the system. If you feel like you aren't getting something, don't worry, it will come up. If you feel like something is really overtrained, you can take a break, or just work hard and know a break is coming.

The beauty of the system is that is highly adaptable. You can tweak it, sub etc. If you have been used to "leg days, arm days etc" like alot of us have been, one has to get a paradigm shift and think of general physical preparedness (GPP), not compartmentalized workouts.

I have come to think of it like this, if I believe crossfit prepares me for life, then training an already tired muscle group is a good thing (as long as injury and serious over training are not involved). In life I may face a situation where I have a tactical or crisis situation that requires me to perform when fatigued. If I train in that manner, then my GPP has improved. And also, usually if you have a 3 day cycle where a body part gets hammered, its followed by a rest day, and then a 3 day cycle that hammers something else.

Training in this manner also forces adaption in ways that traditional systems don't. Since starting CF my bench press, squat, dead lift, and shoulder press have improved. And I have learned to listen to my body and tell the difference between "needing a rest soreness" and "needing to press on soreness".

Anyway, hope some of that helps. Just the ramblings of an older guy. If you have the discipline to be a body builder you will rock at this. Best wishes!!

M/51/6'/200

#40 Freddy

hahaha that was sooooo funny!

Looks like this could be a great opportunity to break my sternum! For some reason, the bar comes down HARD on my sternum during any heavy overhead days. I always end up with some LOVELY bruises.

I'll post pictures if I end up with good ones!

Jennie

Curse this shoulder plate. My shoulder blade is all torn up from the HCl. This one was brutal

29:33

My friend Steve (M/203/34yo) finished as Rx'd in: 15:10.

He's a frickin' animal so i figured i would post this on behalf of him.

:26::47 as rx'd

22:48

scaled to 115 for my weight. That sucked. especially after shark drills of takedowns yesterday.

Loved this workout!! Tough, but fun. Can't wait to see it again down the line.

As rx'd 26:00 flat

No scaling for me today. I been feeling great lately. I've really locked down on the zone hardcore this past month. No straying. I've elimated all dairy products and grains, except oatmeal a couple times week. My workouts have been tip top, faster times with heavier weights. After working out, I was teaching the deadlift to my students and I deadlifted 415 like it was nothing! I always ate clean, with minimal cheating, but with the strict zone x 2 fat has been this little tweak that has put me over the edge. Man I love this stuff.

M/38yoa/157lbs.
WOD: as rx'd - 32:01

You're sick coach...anyone ever tell you that

46 - 6' - 210#

CFWU x 3 (Mod Intensity)

As RX'd:

19:50

Didn't feel like I had any gas in the tank today...Maybe this was just a plain gaser and was just tough. Had to take way too many breathers/breaks.

Simple, Solid, and comprehensive workout. I like it!

45/181

22:42 as Rx'ed.

All reps taken from the floor, no rack assist. A few extra deads and cleans to get through all the work. Off to train my U15 girls soccer team, don't think I'll be using this one!

Christ, that was BRUTAL!

M/26yo/5'8"/72kg

WOD - 32:05 as Rx'd

I managed to get through the first round without stopping, but after that all the extra power cleans required to get the bar into positions after taking breaks really took their toll!

One of the most grueling WODs I've ever done, especially as my shoulders still ached after going so heavy overhead last night!

M/30/76"/208

as rx: 30:05

This was the toughest WOD I've done since starting xfit 4 months ago.

f/32/135/5'4"

Okay, so ... fer the chicks, I'm weighing in (bad pun intended) on the women's scaled weight.

If I use the information that the Rx men's weights are prescribed for a 180# male, and I know that's 75% b/w ... my b/w is 135# and 75% of that is 101#.

If I use the advice I've heard from some of the upper level trainers, that women's rx weight should be 70% of the men's rx weight, 70% of 135# is 95#.

I've heard some say (and seen some examples of re:Elizabeth as Rx'd video) that women's rx weight is 82/83# when the men's weight is 135# (not sure exactly why 60% is 81# and 2/3 or 66% is 89#).

I chose choice number 2.

Today's wod w/95#:
29:24

... and, uh ... ouch.

Current status: 6 hours later, still shaky.

Oh...
My...
God...

My shoudlers are so sore I cant wipe my own bottom.... 3,2,1, go!

M/28/190/6'
That was an abomination!!!

QUESTION: Better to go for best time with low weight? Or be changing weight for each event?

I had to go all the way down to 95lbs to do that straight through and it still took me 28:34

Granted only 2 weeks into crossfit...but any higher than that and my form on the Hanging Power Clean would have lead to injury...

33/F/5'10"/153

After lugging a bunch of rubber mats around and assembling our rowers, I decided to try and take a crack at this...

still haven't recieved all of our weights, so had to make due with 93# (the other option was 99#, and that was out of the question for today!)

22:36

PS: Would anyone else second the request to have the debate about female Rx weight addressed officially in the FAQ ... just so us Rx junkies have something, well, official! =o)

Thanks, Coach and Lauren for continuing to raise the bar.

f/41/125

30:51-used 75 lbs, everything else as Rx'd

good one-after shoulder presses yesterday!

ava- thanks! of course ken said that! when i text him my times and weights and say i used 95 his response is 'girl weight is 85, why are you doing 95#?" haha. i always remind him nasty girls is with 95!

scott- no kudos to me yet, i haven't even done the wod! who knows i might have to drop the weight once i get going. i only have 30 min today between work and my evening clients so i gotta haul arse.

opt mommy- congrats i didn't know you were pregnant!

Had to scale rounds do to only having 75# of weight at home. Which might have been better then me using 65#
3 Rounds for time: 12:06
75lbs.
Hardest part for me were the Hang cleans.
I used split jerks.

2 words

Bag-Drive

as rx'd

21.02 (pissed about that)

I can't make my mind up whether I liked this WOD or not. A broken knuckle certainly made things interesting/grim!

1st post-been seriously crossfitting since 4/10/08. My husband got me hooked! This has been by far the best fitness experience since conditioning sessions when competing/coaching gymnastics!

This was horrible in the most fun way-love when trainers at the gym check up on my sister in law and I to see what the daily beating will bring!

Time: 38:26 used 95 pounds. Completed 2 rounds of hang power cleans with 95 and then bounced between 95 and 80 pounds.

F/37 (closer to 38!)/125

23:05

Goal was 25 min. so i guess it went well?

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu

WOD: 95# for all lifts

time = 19:04

shoulda coulda pushed it faster. start wuz slow as molasses, but got thru the circuit faster on the later rounds.

30/m/200

39:48 as rx'd.

not proud of that at all. too heavy, and too stubborn to go down in weight once i started. with broken sets, all those hidden deadlifts and cleans were brutal. more to work on, as usual.

28/m/6'4"/245

37:54 as rx'd

Krista (#129) How much weight did you use?? Do girls use 135 too or 95?

as rx'd
34:16
I came in thinking alright lets do it in under 20, then after the first round cleans I thought, HOLY F*** NO WAY! Then I got to the push jerks and thought maybe I should scale, but "sometimes it is more important to be a man than to be right." First round I was so freaked out that it took me almost 8 minutes. After that I started to get after it, except the push jerks thoroughly destroyed me and my hands are ripped up raw. Good Times....good times.

#205 Travis from Reno

You beat me to it. Steve Liberati is doing an amazing thing over there in Camden, NJ. He definitely deserves affiliate of the year and hopefully people will recognise the positive things he's doing for the underprivileged kids in the community. I really hope Steve's Club lasts, he is an inspiring guy who i'd love to meet. Very inspiring article.

15:01

26:30 as rx'ed.

cfwu X 3

WOD @ 135 as rx'd.

Time: 24:16

Broken sets on hang cleans... gasser!

M/35/6'/180

As Rx'd.

Used one bar and started from floor after every break which required a power clean when getting the bar to the racked position.

DL's were easy, but felt completely drained during every set of HPC and grip was shot.

38:32

16:42 as rx'd

shot out of the blocks a little, got the first 2 rounds done in 4 minutes something, then started slowing down. A lot.

M/28/190/6'
That was an abomination!!!

QUESTION: Better to go for best time with low weight? Or be changing weight for each event?

I had to go all the way down to 95lbs to do that straight through and it still took me 28:34

Granted only 2 weeks into crossfit...but any higher than that and my form on the Hanging Power Clean would have lead to injury...

as rx'd
39:15 (and I'd like to nominate myself for the ugliest hang power cleans)

41/M/6'2"/242
28:49

110#

Just wanted to be sub 30 min

Charity-
95#
18:19

Kept the 135 deadlift. Scaled the other three exercises to 95 for the first two rounds, 85 for the last three. Should have stayed at 95, but the hang cleans were killing me.

27:45

M/27/175
CFWUx3
WOD as Rx'd: 18.52

Wounded Buffalo
41/6'1/225

As rx'd: 21:47

Pukie tried to visit

CF Warm-up only due to time constraints. Gonna have to make-up for this past week over the weekend.

thanks Nadia,

are going to the games? if so, are you participating?

This was an absolute ass kicker... I loved it!

23/147

WOD as rx'd

21:57
ROUGH!!!

33yom/165/6'0"

Wow...Just wow! Round 1 as rx'd - 9:02, all other rounds at 115lbs. Happy to finish.

38:50

as rx 36:28

205 pounds
6"
28 y.o.

135 pounds all reps 43:20

my palms are killin me...good times

Damn, I did PC and not HPC!!

Subbed 115# for the HPCs and PJs, the rest as RX'd. 33:45. Grip strength (lack of) is what killed my time in the HPCs. Everything else felt pretty good.

Didn't give in to my urge to stop after the 4th round.

As Rx'd (STRONG SAUCE!)

45:43

round-by-round
1~5:55
2~6:40(12:35)
3~9:18(21:53)
4~11:12(33:05)
5~12:38(45:43)

CFWU x2

Subbed 115 lbs (failed on 2nd hang clean w/ 135 lbs)

Time: 32:20

Feel a little bad about scaling it, but my time seems average with the rest of you. So I think I kept in the spirit of the workout instead of making it a 2 hour long death march.

Post Workout: collapse in pool of sweat and try not to puke for time 8 minutes

followed my static stretching

COMMENT 288, H.......LARIOUS!

thanks for the laugh, gonna hit this WOD on Friday. Looks alot like "LINDA"

WOD modified as follows:

5 rounds of

135 pound Deadlift, 15 reps
95 pound Hang Power Clean, 12 reps
95 pound Front Squat, 9 reps
95 pound Push Jerk, 6 reps

Time: 31:52

Coach G, I want to apologize for hating you during the workout today. The sweat was running in my eyes, my glasses were all fogged up, my wrists were killing me and I lost all strength in my grip.

Within 5 minutes of finishing this workout I was thanking you for presenting to me a workout that I could never have imagined and me doing it on my own.

Holy crap!

scaled to 115#

27:22

CFE hills about an hour before this WOD, bad idea... shoulda done them when i woke up

CFWUx3
WOD rx'd 135lbs no racking
30:06

Was going to take the whole week off to rest for the Games, but this one looked too good to pass up.

22:25 rx'd

First round in 2:27, then the wheels fell off. I would have worked harder if there was someone here pushing me. That was a tough one to do by yourself.

bwt:153

as rx'd...19:57

front squats felt like a soldering iron on the quads

31:41 as Rx'ed

Pretty intense WODs lately!

Kate:
scaled to 65#
19:20

Josh:
as rx'd
19:29

M/43/175

cfwu x 2

as rx'd
33:59

This one hurt.... HC were the worst and were broken sets.
GREAT WORKOUT.
Thanks

WOD as rxd - 25:29

Brutal.

I am a Joke!
3 rnds as rxed 16:42
the bar had no spin for Hang Cleans! KILLER
Missing some of my thumb, EGO...What Ego!

crossfit best thing since crack!!

age 18 bw 170
45:06 as rx'd
not a good showing at all

180/m/25

27:17 as rx'd

age 29, bw 183

I'm just getting into this and I hate to admit that I stopped after two rounds with only 115#. I'm pretty sore from the last two workouts and I was sucking wind.

m/16/5'11"/175

Five round:
135# deadlift,15
135# hang power clean, 12
135# front squat, 9
135# push jerk, 6

26:35

uh, was OPT pissed off when he posted this WOD? Hang power cleans is what got me. The rest felt pretty good.

My understanding on women's scaling is 2/3 and round up to the nearest number ending in 5, so 135 = 95.

I toyed with the idea of 85 but settled on 75 and I'm glad I did. I could have gotten through it with 85#, if I'd had the time, but I'd be hurting now! Hang cleans were definitely the hardest part. I used hang power cleans, not squat cleans.

Time was around 21 minutes and I was dripping when I finished!

For some reason I thought the WOD description just said "hang cleans." That's why I noted that I did hang power cleans. I guess that was unnecessary.

65#
18:22
26 155 5'9" M
dripping sweat

New to crossfit.

34/m/205

32.40 as rx'd

Opened up the whole can of whoopass on this one.

45 min

As rx'd: 135#

24:31

Ouch! I almost quit after 4 rounds, but fought on. I thought I would drop the bar on the cleans. Great workout.

i basically died after set 4 and could only do 4 sets of this one...this stuff is killer

Scaled it to 4 rounds. Still used 135 lbs for everything. 21 minutes flat

m/37/185

rx'd 14:33

WOW !!!

M/27/200#/5'10"
Ryan - scaled 120#

Scott - scaled 90#

32:30

incrediably tough

28:12

m/42/190 as rx'd 135# 5 rounds 16.08 kicked my ass!!!!

worked out in Va at my parents gym. i honestly believe that was the inspiration for Globo Gym in Dodgeball... it had TV's everywhere and forced commercials for their services or sponsors, including one for plastic surgery!! "when diet and exercise just aren't doing enough for you..." swear to God, that's what it said! the antithesis of crossfit...

anyway, i did workout there. CFWU x2
WOD from mainsite
15 deadlifts 135#/95# (all exercises same weight)
12 hang power cleans
9 front squat
6 push jerk

subs: 65# for all
21:54

post WOD: swim 8 laps and realized that i was totally smoked and would most likely drown if i continuted. thank God it was a 4' pool.

that's a lot of hang power cleans for me in 2 days... i was pretty sore from them when i woke up today, too. can't wait till tomorrow. i am going to try and contact Crossfit Spotsy down here and try to get in a WOD with them one day this week. love visiting new affiliates!

ck

37.40 as rxed

37M/5'10"/163#

As Rx: 32:10

Frustratingly slow on the hang power cleans and push jerks today. Would like to do this WOD again.

25:21 as rx'd, albeit with a short break due to being kicked out of the weightroom because of a tornado warning.
Silly weather, don't you know I have work to do? How inconsiderate.

3...2...1...GO..Syracuse to AROMAS...let the games begin...

29/f/113

24:01

85#

everything hurts even my feet. can't see straight. hpc weren't as hard as i thought, broke them into sets of 4 can't type forearms cramping. oh dear lord that was effin awesome. ouchie. front squats were the worst, felt like my heart was gonna burst from my chest.

pre: wux1
post: are you kidding me?

opt mommy- no not making the games, sure wish i was though. have fun. i told freddy and ken i want updates!

This was my first crossfit WOD... after hearing about the site from some of my rugby buddies. I used an empty bar so I could get the form down for HPCs and PJs, the thing still beat me up...

m/72"/174#/22
29:17

can't wait to do more...

any tips on HPCs? I kept on smashing my collarbone at the top.

40m/5'8"/202

As rx'd except, hang power cleans broken in 6x2
All other reps and exercises unbroken.
time: 32'10

M/45/155
Went with 95# since I'm flying out to CA for the Games tomorrow morning, but even with that it was tough!
14:10

56:21 Had to stop midway for well had to stop midway.

m/232/5'10.5"/21

95 lbs - 35 and change

m/26/5'4"/145

subbed 95# for all
Time: 18:02

I was debating using 115# on this one, but went with 95# instead. My sleep was really off last night as my allergies were really bad and I had trouble breathing. Felt like a zombie most of the day and overall strength felt low, but going through the workout I felt ok. Grip was definitely a big factor on this one.

19:02

32/M/6'4"/255lbs

as RX'd:
24:07
.....can barely type...grip...is...shot!!

M/51/6'/200

Started at 135 for dead lifts and 115 for others. Surprised that HPCs were toughest, had to drop to 95 lbs for those. This ranks right up there with Linda as the suckiest. On the HPCs the sweat was running down my arms and dripping off my elbows when the bar was cleaned and on my shoulders. I agree this needs to be a benchmark workout and also needs a name. How about Linda's insane sister - Lana.

I can do better on this workout. 3-2-1 go!

34:25

27/m/177

115#

25:51

22/M/140

Wow. Pain.

Started as RX'ed at 135# but had to drop to 125 after the first round. Managed to do the deadlifts, front squats, and push jerks without breaking after I dropped the weight down some. Those cleans tore me up though.

29:03

~4 hours later I did the swim on the CrossFit Endurance site. Absolutely felt like dying today. Thanks Coach!

As r'xed 29:52, strange I felt better the last two rounds,

m/25/6'2/200

Finished three rounds in 16:01 and was going strong until shoulder started to ache so i rained it in and stopped. Added 100 continuous pull downs with 100 lbs. + 105 continuous sit ups.

Did anyone notice that Charity of Crossfit Snohomish crushed this workout in 18 minutes! Good work Jeff and Charity!!!

135# all 5 rounds....21:01.....paying for it now...

31:18 135lbs for DL, 125 for PJ and FS, 115 for HC

as rx'd 23:42

As rx'd:
33:42

Next time it's mine. Sub 25.

m/24/6'1''/190

105 all rounds..15 min. 31 sec. had to do body weight squats for last round

as rx'd 135lb

time = 27:24

36:09 using 95#. I did this without a rack and because everything except the deads were horribly broken, there were a lot of extra cleans. This was one of the toughest wod. I went with 95# because that is the load directly adjusted for my body weight (129#). I see some of the other women recommended 85#. Is there a girl weight discount off the load adjustment body weight?

M/31/6'1"/220

First set was scaled to 115 and then had to drop to 95 for the rest. Should have just started with 95.

29:52

Brutal.

John
23:43
Used 40kg/88# instead of 135#

Juliana
15:20
3 rounds w/ 10kg/20#

Hard.

Rounds were as follows:
135, 135, 115, 105, 95

Fun workout. 29:35...every second was hard.

26/M/6'2"/205

Used 95# for all rounds so that I could keep a good tempo. Besides that, as rx'd.

19:27

That was awesome!

#302 Sarah, Krista used 85 lbs (womens bar w/25# bumpers and .5 kg silvers)

25/M/5'10/170

33:00 as rx'd

Wow! That was a great workout. The last couple of rounds were ugly... Was it just me or were the hang power cleans the worst part? My hands just couldn't grip onto the bar for more than 2 reps at a time by the fourth round.

Having trouble typing right now. Damn! That was hard but fun too.

age:22
#: 65
time: 14:31

After yesterday I couldn't wait for more push jerks. ha ha

5'8"/170/m/28

As rx'd 27:52. wooot! Hang cleans sucked. Needed chalk and forearms. rest seemed alright til i saw sub 20 min posts. You guys are animals thanks for the daily humbling experience

35/m/71"/185lbs
I did DL and HPC with the same bar. Couldn't do HPC with 135 so I scaled to 115. First set of DLs was 135-the rest were 115 with the HPC. FS and PJ were 135 all sets. I don't have bumper plates so I am a bit conservative so I don't drop anything-probably adds to my time a little. The last two sets I noticed that HPCs were a little easier when my leg push was more explosive. Probably could do 135 if I just fix the HPC form.
Total time 43:44
Super set times
9:18 17:25 26:12 34:47 43:44

m/38/5'11"/222
23:10 as rx'd

This looks great, can't wait to hit it tonight

did this in just over an hour..was more focused on finishing than for time. my grip is shot and i was dead after this one. also had to scale everything but the deadlifts to 115.

male/36/190lbs

sub 135 with 95lbs....29m48sec....WOW! and hurting!!!

22.m.134.65"

as rx'd
41:53 *horrible time :BLAH:
**should have stretched out my shoulders on this one cleans did a number on them
***took a short break at the beginning of 5th round to tell a trainer the WOD and brag about CrossFit to a curious individual

28/m/5'10"/180

CFWU x 2

I couldn't do 135# for all of them so I mixed it up. Really pushed myself though the time sucked and I only did four sets. You guys who did this as Rx'd are crazy!! The workouts are getting harder and harder which is kinda a kick to the nuts, but hey 3...2...1...GO!!!

DL: As Rx'd
HPC: 75# x 4 sets
FS: 135# x 1 set then 115# x 3
PJ: 75# x 4 sets
Time: 35:45

bw 245.5, 3 complete rds in 16:21
Pussed out bigtime.

f/45/130

#140 PIERCE!!!
I thought that was you!! See what happens when you go and move! You moved too soon cuz Jared just got bumper plates and they are nice!!
Wished I could've said good-bye to you. You are definetly missed. So glad you are posting here.
You beat Jared's and my time today by the way :)

Gina
95#
26:44

Jared
135#
23:22

Todays workout was a beast!
5rd @ 135lbz for 22:16
135lbz

started as rx'd but dropped to 95# after first set of hang cleans

4 rounds 18:42

HOLY COW, that was a barrel of fun now wasn't it!!!

me: as rx'd
36:50

wife: 135# dl's, 75# hpc, 85# fs, 85 pj
32:21

one of these days i'll beat her in a met-con workout!!!!!

08.07.02
M/54/173#
WOD scaled w/ 95#
1- @ 2:47
2- @ 5:37
3- @ 8:50
4- @ 11:30
5- @ 14:29

This was brutal, my partner quit in the middle of round 2. I scaled to 115 lbs for all so I didn't have to change weights. wrists and forearms are fried.

Pathetic time of 38:40

Can't wait for tommorrow :-)

Warm up:
Hauled stone for 9.5 hrs

Then WOD:

18:59

I was exhausted before I even started the workout. I'm going to need to add in an extra rest day this week so I don't get overtrained. I know what it feels like from previous summers and I'm getting dangerously close.

M/38/188

As rx'd 49:10. That was horrible, I probably should have scaled down a bit, especially for the hang power cleans. Shoulders are smoked.

#27; while not designed to make you a pro-athlete, it definitely primes you to be one helluva new york state trooper. i've only had to wrestle a couple of guys during my career so far, and not one got anywhere because of the solid foundation, strength and endurance cf has helped me achieve. stack that with almost a complete change in my physique (i was a body-builder-type lifter for 10 years), and i could care less what an over-paid athlete is doing during his workout. it's all about you, bro. not them.

M/38/203

CFWU x 3

As rx'd

38:08 (hang power cleans killed)

m/26/155

75# 43:30, pretty slow, but loved it every minute of it. More of a mental battle than a physical one.

as rx'd 18:30

as rx'd 12:45

6'4 250

M/195/5'7

135lbs , 19:57

That was hard as beans.

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
2 rounds 65lb Deadlift x 5, HPC x 4, front squat x 3, push jerk x 2.

Five Rounds:
95lb Deadlift, 15 reps
95lb Hang power clean, 12 reps
95lb Front Squat, 9 reps
95lb Push Jerk, 6 reps
Time: 38:44
Foam roll after.

Foam roll after.

23:15

55# DL
45# HPC (55# 1st Round)
55# FS
45# PJ

Much respect to the girls doing 85/95#!

19:23 as Rx'd

21:19 as rx'd

39:26 as Rx'd

Deads- Unbroken
Cleans- 6/6..6/6...7/5...6/6...5/3/2/2
Front Squats- Unbroken
Push Jerk- 3/3...4/2...4/2...6...4/2
Hands- Ouch

M/23/200/5'11"

scaled to 95# to maximize metabolic efficiency. (i'm not even sure if that makes sense, but i like it)

16:08

Grip was the only limiting factor. I have horrible grip and forearm strength.

Then worked on double unders and some muscle ups. Then went on a 15 minute run with 3 breaks of good and long stretching.

and added from coment 417... m/21/5'8"/160

28:23

One round for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
plus two rounds:
127 pound Deadlift, 15 reps
127 pound Hang power clean, 12 reps
127 pound Front Squat, 9 reps
127 pound Push Jerk, 6 reps

4 rounds rx'd weight 34 minutes. the other class was starting... and I was really slow...

Hey G #161,

Who are you to say what's right about dropping the bar you didn't even post a time. For all we know he could have been dropping from the waist, which is totally acceptable. It won't ruin the bars especially because he did use bumpers. Don't hate the big guy cause he posted a better time.

34/m/6'4"

31:17 @ 115

Did the first set of deadlifts and 6 hang cleans at 135, and figured out I wouldn't be able to finish the cleans at that weight. I probably should have done everything else at 135, but dropped to 115 for the rest of the rounds.

Tough workout - the hang cleans and front squats definitely did me in.

36yom/6'/200

95#
scaled to rehab shoulder

18:00

29 yom, 180 lbs

32:11 as rx'd

wod from hell. on paper thought i'd be in 30 min range. 30:29 at end of 4 rds.

39:39 grip was limiting factor. cleans in sets of four last two rounds

That was rough! m/239Lbs/5'8"
28:12 as rx

42/M/145

scaled 95 lbs

18:42

someone said it best several days ago,when I saw the WOD "I think I just puked a little"

Fan-friggin-tastic work out, even w/ a partially torn gastroc tendon 3-2-1 Go

m/185#/6'0"

CFWU
Then 37:16 as rx'd

This killed me after yesterdays!

31/m/219/6'

5 rounds in 28:23
All reps completed

Scaled to Pack @ 65#

Front squatted 45# after the first round, as I need to work on wrist flexibility and form.

M/22/6'1/185

as Rx'd

22:37

GREAT workout. I hope this becomes a regular.

m/210/38

2nd week of CrossFit
we had company PT today,
2.25 mile run & various calisthenics

then i did the WOD
all reps as rx'd, scaled weight
started rnd 1 @ 115#
but scaled to 95# last 4 rounds.
25:50

fun stuff. sure gets the heart pumping!

34/M/180
18:35 as Rx'd

31/F/120
34.22 75#

Done during layover in HNL 24 Hr fitness...folks thought i was nuts

Sub HPC- 95, FS, PJ 115
these are some of my weakest exercises. still not sure how to do goot HPC and PJ...ended up doing more of Push Press by 5th round.
10:28
10:02
10:00
11:10
11:33
total time 53:13

Wrestled with Pukie the Clown for last 20 minutes. about 50% fitness, 50% pride kept me going. Figured since I scaled the weight I had no business giving up.

First time with this one...now I have a baseline.

Crossfit is absolutely insane. love it.

I have a problem in that I do not have access to heavy weights just some dumbbells as I am on a ship. What can I do to substitute for the excercises in the WOD?

man i might hate coach for this. almost came face to face with Pukie

as rx'd 24:45

m/27/245

as rx'd:

Danny M/34/175/70 - 25:30 (smokin!)

Anthony M/34/185/67 - 32:28 (to much rest in between rounds)

Simon M/29/195/75 - 34:45 (to much leave in Mexico!)

30:30 Biggest problem was sweaty palms and no chalk. Had a hard time just keeping my grip.

That was brutal 33:45. I was doing sets of 1 HPC by the last round. And eventually had to do Power Cleans to finish the last 4. Everything was broken during that round... including my will.

Jay did it in about 32min.

Time: 19:16 The hardest part involved the grip. Also this was the most challenging cardiovascular-muscular combo workout I've felt since doing WOD.

M/27/209

as rx'd

28'37

Very tough workout. I couldn't do a whole 12 straight of the HPC's for the last 4 rounds. Broke them in to 7-5.

Greg A wu

As rx'd 21:29

Brutal gonna feel this for a couple days.

f/39/5'6"/115

scaled to 65 lbs

10:42 for 3 rounds. Had to cut short due to impending meeting - what a bummer. I liked this one!

26:58
As rx'd for the weights. This was a brutal workout, I like these ones. Did the first round and then had to stop the watch for a couple of minutes to tend to one of the children, before continuing, sort of got out of the rythm but that came horribly back to me. Holy sweaty everything batman. HPC were the worst. Managed the push jerks straight, I little surprised after yesterdays shoulder workout.

SUB 95#

41:00

M/38/150

as rx'd except used 115...135 felt really heavy from yesterday.

26 minutes...kicked my ass

all hang cleans unbroken

Janet f/49
60# 23:47

Scott m/48
100# 19:28

Grip was a little tough, when you have to walk around the block twice to stop sweating, you know you had to love the work-out.

scaled to 115lbs, i suck at hpc's...
18:25....
awesome work out , the biggest sweat i have had maybe ever...
so much harder than FGB...
next time i will only scale back the HPCs...

thanks coach!!

M/44/6'1"/170

Here's a shout-out to CCT Joey @ Crossfit Chaos in Louisville. I want to post on here in case the folks at CF HQ read this. This man is one phenomenal coach and a great guy!

He spent a lot of time with me the past couple days coaching me on O-lifts, and coaching me through yesterday's WOD. At 44, it may be a little late for me to be learning all this stuff, but learning it I AM! Today's WOD was the perfect way to put the past 2 days of coaching into practice.

My time = 42:20, all sets w/ 135# DLs and 115# on everything else.

OK -- nothing to "hooah" about, but I'm really happy to have done the 5 rounds and end up feeling "good" sore, not injured sore.

Thanks everybody! Go getcha some.

logan 18/m/140lb
135lb deadlift
120lb power clean
135lb front squat
120lb push jerk
25:43!
holy shit..what an intense wod. my forearms were shot after round 1 and grip was almost completely gone. cant wait to see how i feel tmrw

Lowered the weight to 125.
33:45

29:47 as Rx'd

I haven't been knocked down this hard by a WOD since the Frianne WOD back in January. I writhed on the floor for over 10 minutes after I finished and took another 15 before I felt like I could drive home.

HPCs were definately the worst. I thought the FS would be cake, but, huh, no! Just aweful!

I should have scaled to 115 for everything but I'm stubborn and get what I deserve...

The good news is, I now KNOW I can do Nasty Girls as Rx'd since HPC were my weak link...

38:32 w/137#

42yom 180lbs

5 rounds for time of:
Deadlift x 15 reps (95lbs).
Hang Power Clean x 12 reps(95lbs).
Front Squat x 9 reps(95lbs).
Push Jerk x 6 reps(95lbs).

Time: 23:42.

Grip was a big factor for me on this WOD, that’s why I chose to go with 95lbs.And even then, my HPC was a bit weak because I think my major fault with this technique is that I pull the weight up too much instead of getting under the bar quickly. I was trying to correct that when I was conscious of doing it, but I know I was guilty most of the time. Still a great WOD though!

started at 115lbs. should have used less.
During the hpc in round 3 got a bad pain in the bicep (tendon) area, did not finish.

im a fitness instructor in rochester, ny and cross fit is an Amazing workout for people on the go...very time efficient. Todays workout....phenomenal. no other words for it.

M/33/205/5'9"

15:10

45/M/6'/180

TIME: 18:33 AS RX'D

DEAD LIFTS ALL FROM FLOOR UNBROKEN. HANG CLEANS FULL ROM BUT BROKEN. FRONT SQUATS TO 12 INCH BOX. PUSH JERKS TO FULL LOCK OUT OVER HEAD.

BACK FROM WILD FIRES BUT I DON'T KNOW FOR HOW LONG. THINGS ARE STILL ON FIRE OUT THERE. WILDLAND HAND CREW WORK IS VERY HARD BUT IT'S A NICE CHANGE FROM STATION LIFE. I LIKE IT...I LIKE IT A LOT.

FIRE ON HIGH.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

CFWUx3
as rx'd 30:35

Sub'd 75# Hang Power Clean
Otherwise As Rx'd for women

22:47

45/m/68/150#

3 x cfwu

as rx'd

23:40

21:22

Subbed pull ups for push jerk because of shoulder injury
30/M/190

M/23/150 GregAWu

Down another lb! The swimming after this WOD was killer too, (cramp central).

As rx'd: 35:30

Deadlifts were mostly unbroken until last 2 sets (started using alternating grip too). Hang power cleans quickly devolved into sets of 3. Front squats were down 6,3. Finally push-jerks were 3,3.
It was hard going all out with the push jerks because I got so tired at the end of the round and yet the push-jerk is the lift where I needed to maintain the most control over the bar, lest it crack my skull in two.

Rx 95#
21:18

M/210/31
First full WOD. WOO HOO
Had to break up HPC to 6-6 for 4th and 5th set
The rest as Rx'd
32:56

Going to puke. HPC was the weak link and time killer

29:54
I used 115lbs
Painfull

m/30/5'7"/160

3 rounds:

first round, 105 DL, 95 everything else
second round 95 DL, 85 everything else
third round, 85 DL, 75 everything else, halved the HPCs

33:00

My wrists were starting to hurt from the cleans. The problem is that I'm not racking the weight on my shoulders properly, and my wrists are taking too much stress. I definitely need to work on that without crushing my windpipe.

This is the hardest work-out I've ever done. I was exhausted 5 minutes in and just kept on going out of stupidity.

1st round 135
2nd-5th round 115

41:32

Oh, one other thing. Anyone who completes this work-out without scaling is a genuine freak.

#458 - ROBERT - I thought a couple of days ago I hadn't seen your all CAPS posts in a while and wondered if you were out fighting the fires - be safe!!

Forgot to post earlier - LOVED every minute of this WOD...THANKS COACH!

125#
19:45

I was pumped part way through when I saw how quick I was going. I was like "damn...I'm gonna beat Freddie C. and half the other top crossfitters." Then afterwards I realized that the bumper plates I used confused me and i only had 125 lbs. Still a good workout though...

20:58

Olympic lifts? I'm calling this workout Oly Oly Oh!

Newbie, first time doing all these Olympic lifts. I had to go light as my wrists seem to lack the flexibility needed for bringing the weight to my shoulders. Is this common? Gotta work on this.

Harsh today. Only got 2 hours sleep last night and all kinds of sore from last two WODs. Scaled this one way down to 65lb:

DL x 15
HPC x 12
FRSQ x 9
PJ x 6

5 rounds 14:08

Cleans were pathetic. Need to work on form, then next time I'm hitting 95lb for this.

F/39/160/5'10"

5 rounds using 95#

24:13

22/m/185, just commissioned Army 2LT on second day of WOD and crossfit...

scaled to 95 after the 135 deadlifts..

4 sets 25 min.
wow. Lovin' it. Could hardly lift my shoulders to shower after...

I am loving all of these new workouts! This was like an extended version of "The Bear"

f/25/135
95#
23:23
Had to rack the bar several times, would like to try this one again soon, to try and push through,

I am so freaking excited about going to the games on Saturday...I feel giddy as a schoolboy.

Next year, I'm competing. I don't care if I throw up on myself and soil my pants in mid-kipping pullup while losing to an 8 year old girl...I'm doing it...that's my new mission in life.

3-2-1 Go!

22/225
wod as rx'd
25:24

29:49 as Rx'd at MacDill late evening
DL -- mostly unbroken
HPC -- 6s
FS -- unbroken
PJ -- 3s until final round of 2s

Sweet workout.

Five rounds for time of:
135 pound Deadlift, 15 reps
115 pound Hang power clean, 12 reps(not strong enough for 135 pounds)
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Total time: 49:29

41/M/170#

This is supposed to be my reduced-load 'recovery' week so scaled down to 95#....was not reduced enough!!Challenging for me even at this wt.

as Rx'd w/wt scaled to 95#

25:30

Just recovered from today's WOD and already looking forward to Thursday's WOD - I'm hooked.

Thanks Coach!

Thought about doing this at the woman's weight (95#) and figured I couldn't do 5, so scaled down to pack work out (65#) but that felt too easy. Decided upon doing 3 rounds at 95#. Looking at the numbers on here and my final time, I think I should have gone ahead and done the 5 rounds, but I felt pretty exhausted after 3, and the cleans were killing me.

1: 4:59
2: 5:12
3: 5:25
Total: 15:36

The 1st round however includes the deadlifts from the second round.

23yom/6'2"/215

as rx'd

15:45

tuff as nails workout. my lower back kicked the bucket around round 2

I have to say this is my favorite (read most hated) WOD to date.

Scaled 115lbs
25:51. Been slacking for a while. It's time to step it up!

M/29/6'6"/220

As Rx'd, but very broken...

35:01

as rxd 22:49:87

37yom 205#

Tough workout and my congrats goes out to all. I had just returned last night from 5 days of fishing, eating like crap and of course drinking beer. When I saw this workout I was not to happy. Once it was over I felt like I enjoyed it. My buddy john finished at around 26:00 rxd.

20/6'1"/220

as rx'd

22:41

m/42/200/5'11
start xfit May 08

as rx'd 52:23, hc broken sets as were squats, being cautious after straining low back pain 2 weeks ago.

M/29/154

Used 115lbs.

27:46

-D.

Great WOD today. I struggled with the hanging cleans. Looks like I wasn't the only one. I know the order of exercises in this WOD probably shouldn't be tampered with but perhaps next time this comes around, the reps could be DL 15, HC 6 or 9, FS 12, PP 6 or 9. Something like that, so there is less need for scaling down (and those few monsters who did it as Rx'd without breaking up sets can scale up).

36/M/200

As Rx'd 19:55.

Almost killed myself trying to keep it under 20 minutes.

M/29/205
As Rx'd 18:43

28/m/150

#95

24:00

19/m/174

scaled 115#, 33:25

recovering from wrist sprain

CFWU X 2

WOD
25:13

Male/38/202lbs training out of Crossfit Vancouver :)

Did as Rx'd

20:03

This one hit real nice, hi five!

43/M/238

1st Round 75#
2nd thru 5th 65#

30:38

First WOD in the garage gym and it was a blast. Got the bumper plates about a week ago and finally put them to use. Also my first post. Been xfitting for about 6 months, love it.
m/41/195
as rx 22:25 then 10 min of crossfit recovery position. Wife started about a week ago and is doing great. Scaled to #50 and had about same time, keep it up babe!

This workout took me by surprise at how hard it actually was.

Used 55# for all for the first two rounds then 55# for all but the
push jerks,on those I used 45# Wow, what a smoker.
Total time:
26:25

Lysa

25/M/195

Wow... back in the crossfit cycle after 3 weeks of water polo and 2 of vacation. Smoked me.

18:44

probably too late to anyone to notice... but here are some scores from unaffiliated crossfit fort benning:

Nelson: 14:05 AS RX'D (we have proof)
Barriatti: 5:58 (2 rounds as rx'd)
Dill: 14:48 (2 rounds as rx'd)
Helmsing: 11:26 (2 rounds as rx'd)

F/23/112
32:45 did this using 95 lb, oh my goodness, i've never sweat so much in my life. can't wait for tomorrow's!

M/48/230lb

Rx 20:40

31/m/170

cfwu x1

used 95lbs

24:21

M/23/190

Rx 28:00

used 115

got it done, although I found out at the end that I didn't start the timer.

after the first round, pretty much everything was broken up in half.

As Rx'd
28:43

M/27/5'10/220lbs

wow..i pushed myself and didnt quit when i wanted to. Im glad to have totally destroyed myself...in a good way.

as rx'd.....24:58 sec.

wow........im done.

Vance

Been cherry picking for a few months. Today was my second day since I've taken the leap of faith.

M/46/174

As rx'd for 4 rounds - 24:49

I assume that CFWU is a CrossFit Warm-up but I can't find the description of it anywhere. Thanks in advance for any direction/advice.

As Rx'd
26:45

33:15 Sub 105 lbs

First time posting- 14:54 and thought I did terrible until I saw the majority of these comments, maybe these people need to spend less time on the net and more in the gym!

Scaled
Rnd 1 just the bar
Rnd 2 95#
Rnd 3 115#
Rnd 4 135#
Rnd 5, totally ran out of gas.
Completed 4 rounds.
Still, very hard
24min

35:45
as rx'd

Crap....forgot to post individual round times.

1st - 2:30
2nd - 4:00
3rd - 5:00
4th - 7:00
5th - 7:30

all times are rounded as i was breathing a little hard to be 100% exact.

Vance

M/35/185

That was a great Wod.

19:46 as Rx'd

As Rx'd (rare for me, lol). What a brute! 33:50. Avg. HR: 157.

42/169

Like many started out with 135 lbs. then dropped to 115 lbs., after the first round took seven and a half minutes to complete.

37:31

3 rounds
135#,115#,115# 22:25 mins

Scaled at 95pound Deadlift,
75pound HPC, FS, PJ

Time: 24:07

I'm still sick with a cold... this sucked!

Scaling heavily due to knee surgery and back injury, but it's great to be back. Did 3 rounds using 95lbs. Also did push press instead of jerk due to the knee.
13:44

4 rounds, 65#

27:33

so much sweat.

I may be the pu$$ie of the century, but I scaled back to 75 lb because I felt that it best fit my current level of strength and conditioning (which is laughable).

5 rounds, 21:31

Mike Donnelly

stumbled through

Only did 4 rounds
Did regular cleans (not full squat), cleaning from the hang position were too difficult with this poundage.

32 min

m/35/235/72inches

as rx'd 18:38. Great workout!

Hey Pat Hannan, is that you cousin?...

Wow, so that killed me. As rx'd, 39:09.

I was walking out of the gym when some friends of mine were on their way in. They're not Xfiters. But they are both rugby players and in good shape. I challenged them to do one round, and I would go with them. They couldn't make it and ended up leaving the gym. They figured 1/5th the work out we did was good enough for them.

m/42/68/180
between gyms so stuck with using my 1.5 pood kbs.
So wt was scaled down to 106 lbs and used kb clean.
Figured it would be easy - Still kicked my butt.
19:38

Scaled down to 100#

Kicked my butt, big-time!

26:26.94

BW 70kg

23.48
as Rxed

60kg BB
Used Lifting Shoes and Rack
Belt from 3Rd on

m/39/5'4"/143

Modified as follows:
1) 116.5#
2) 116.5#
3) 100#
4) 89#
4) 89#

Total time = 35:43

As rx'd 21:48

That wod was sneaky!

Good luck to everyone competing in the CF Games this weekend.

m/43/6'1"/180

as rx'd 40:01.

A slow time is better than no time.
This one almost killed me, but did it. Thank you Buddha.

CFWU x 3

WOD:
3 rounds of 65#
15 Deadlift
12 HPC
9 FS
6 PJ

29:44

32min
an hour later i stopped shaking

36:59 as rx'd

31:41
ugh. this was hard. i will be faster.

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

17:01 as rx'd

38:38
tough one today.. weight was heavy

This was horrible, especially after the CFE swimming.

13:30, 3 rounds, 115lbs.

38:50 w/ 100 lbs

5 Rounds:

135# Dead Lift x 15
95# HPC x 12
95 # FS x 9
95# PJ x 6

Time: 26:20

After the first attempt at the 135# HPC I realized I wasn't going to make it through all five rounds, so I would switch to a 95# bar for the last three exercises of each round. I tore off a pretty good callous, but still managed to plow through. My push jerks were probably closer to push presses. I felt strong throughout the workout, and I somehow seemed to perform better as I got closer to the end (less breaking up of the sets).

I was going through chalk like a kindergarten teacher on crack trying to keep up with the blood, sweat and tears dripping onto the bar.

alright did it in about 35minutes, felt great but aweful..... is anyone else's wrists just destroyed from this work out or am i doing something wrong....

hurts mostly on the front squats

m/33/5'11/190

30:57 as rx'd

shoulder press:
135, 140, 145f, 145 (little cheat), 145f

push press
135, 140, 145, 150, 150(pr)

push jerk
135, 135, 145, 145 (4), 135

only 100lbs, 4 rounds, 34:40
cleans were brutal

M/21/5'10/160

CFWU x 3: 14 mins

5 rounds:
135lb D/L 15 reps
100lb HPC 12 reps
115lb FS 9 reps
100lb PJ 6 reps

Time: 55:10

This was absolutely horrible. Olympic lifts are pretty new to me. Enjoyed every second though.

33 yom 240 bwt
lack of equipment while on the road so did
10 rounds of:
15 double unders
12 walking lunges
9 dips
6 pull ups
3 knees to elbows
time: 27:07 and a lot harder than I thought. why does crossfit make you want to kick your own ass?

36/6'2"/192
Colorado Springs

Brent: 24:50 as RX'd
Brian: 21:29 as RX'd

Well, I flew to Vegas to visit my bro and it is 108 degrees here. Hands are hamburger from the pullup/bench workout the other day and then we get this one. 10pm here my time and we busted this out in his garage. Tough workout... Wish I was going to the games! We'll see you all next year.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

55:17

WOD as rx'd

24:30 this one worked me over.......followed it up with sports conditioning

24M/170/5'10''

Used 75# -- 18:51

Killed my grip.

Me: 41yo/M/5'10"/172lbs

Warm Up: Greg A's warm up 10 reps per exercise. I did the overhead squats with a one pound aluminum pipe.

WOD with 115lbs: 26:52

I had to put on my grown up kid underpants for this one....

115lb Dead Lifts: All sets unbroken, really enjoyed this as a "break" from the rest of this monster workout.

115lb Hang Power Cleans: The special METCON feeling started here on the first set. Did the first set unbroken and the rest 6 then 6. My rack position actually improved out of necessity and consequntly, I learned how to quickly et into the best rack position on this WOD, cool.

115lb Squats: Did the first three sets unbroken and the other two I did 6 and then 3. I was a little forward on the first couple of reps but I got it fixed after that.

115lb Push Jerks: All sets unbroken. This was surprisingly strong after hitting this exercise pretty hard the day before.

Cool Down: One Victory Bar Muscle Up.

Wholly METCONS Batman, I almost soiled my under armor on this one.

Thanks for the heads up Nick telling me to scale this one. That piece of advice saved me some frustration for sure.

Have Fun, Train Hard,

Billy

~20 minutes

(horrible)

I normally don't post twice, but I was amazed to see how few people actually completed yesterday's WOD, and how many people had to scale back. I am totally impressed with the folks that are posting sub-20:00 times. Gives me something to work towards. Once again, my time was, as RX'd, 28:53.

-Dave
36/M/6'5"/213

Does anyone else concentrate on a sport then do the WOD? I scaled to 3 rounds, which I finished in somewhere between 18 and 19 min, but I feel that if the WOD was my first workout today, instead of a wrestling practice, that I could have done all 5 rounds in only a little more time. Crossfit says that the WOD is to be done, ideally, with a sport. Though I am fairly new to crossfit (1 1/2 months), I can always finish the WOD in an OK (granted this is relative and I dont see any 2:02 Frans in my near future) amount of time (and especially this one which focuses to workouts which I have always been good at: hang power cleans=wrestling program staple). However, everytime I get a legit wrestling practice in first I barely if at all finish the WOD. I love crossfit, but does anyone face the same issues?

great workout today...

scaled to 65 lbs, did no weight on push jerk

18:11

then went back to gym with wife 4 hrs later, did it again (65 lbs, no weight on push jerk)

14:51 (PR)

CFWU X3

22:00 Scaled down to 3 rounds. 2 guys were waiting to use the rack for almost 10 mins and I knew it would take me another 20 minutes to finish, plus I really wanted to quit.

Chris

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

Today, July 2, 2008, I celebrated my second complete month loyal to CrossFit and I Loved it.

Still humbling to complete this WOD as Rx'd in 55 minutes though I am impressed with the progress I am making.

DL No problems
HC Really felt this in the grip
FS This caused pain in my wrists
PJ Suprisingly no problem considering yesterday

I have also been enjoying the looks I get while doing these WOD's at the local gym. A lot of youngsters must think this old guy is nuts. ha ha ha ......... keep em coming coach

OooRahh CrossFit

Puppies:
Three rounds for time of:
45 pound Deadlift, 15 reps
45 pound Hang power clean, 12 reps
45 pound Front Squat, 9 reps
45 pound Push Jerk, 6 reps

11:14

as rx'd:

37:37

M/205/5'10/27

As Rx'd

20:30

Ran 4x400 meters with 4 min rest this morning
1:18 1:20 1:26 :127

38m/6'/190#

wod as rx'd
25:03

24:48 as Rx'd

CFWU

As Rx'd - 40:20

(HPC's probably as long as other 3 exercises combined in each round)

This is my first Crossfit workout and post :)

F/151/5'4"/27

Non Rx'd = 34:29

5 rounds, at 95 lbs, and had to sub back squats for front because my wrists/forearms/lack of flexibility are horrible...
forearms were definitely the limiting factor

as rx'd
32'14"
m/165#/5'9"

f'ing rough. Crossfit or die. Good luck gamers.

def. should have scaled the weight alil bit but am glad i finished as rx'd even w/ a horrid time:
43:08

M/27/5'4"/214

as rx'd

21:15

f/25/120/5'5"

24:39
scaled to 85#
45# for pushjerks (still working on form)

That was tough!!!

As Rx;d 29:29...tough

scaled to #120

30:11

46/m/270
22:52
135, 115 x 4 for dl, 95 x 2 for all other xercises

M/27/5'9"/170#

As rx'd for pack on Brand X

Pack:
Five rounds for time of:
65 pound Deadlift, 15 reps
65 pound Hang power clean, 12 reps
65 pound Front Squat, 9 reps
65 pound Push Jerk, 6 reps

Total Time: 16:26

yo - great workout!

proud to say as Rxed:

19:15

25/m/5'6"/165

as rx'd
35:40

24/M/6'1"/220

As Rx'd: 20:18

Tough Workout:

Garrett 95 lbs
43:00

Me as rx'd: 46:31

27/6'8"/215

32:06

28:34 everything was good except the front squats, they killed me!!!!

28:34 Felt good except for the front squats, they killed me

f/25/107

23 minutes with 65#

I could have handled heavier on deads and front squats for sure, but hang power cleans are so hard! Jerks too, even with 65# all sets of 6 were broken

19:46 as rx'd- This sounded way too simple. Didn't have chalk, which really would have been helpful.

3 rounds @ 135# > 27 minutes.

Were people using a rack to start front squats and push jerks? I stayed with the same bar the entire workout and paid dearly. I ended up doing 5-10 more cleans per round.

28.74

J: 165lbs
As Rx'd 25:38

No rack. Lots of extra PCs to get bar back up for PJ--incentive to learn to regrip bar from front squat (clean catch) in prep for jerk.
Tons of time lost in breaking HPCs. Metcon ok, grip BAD!

Had to scale down to 100lbs for the Hanging Power Cleans - no time as we got a call here in the Firehall half way through.

M/22/165

Scaled weight to 95lbs.

33:34

So far my favorite workout.

M/175/6'0

No Scaling. 47 Mins

WOW, that was rough.

first three rounds as rx'd, then had to scale to 95 lbs. for the last two. Main problem was the cleans, had real trouble with them after first two sets.

23:30

Used 65 lbs. Deadlifts and squats could have done more, but HPC and PJs were just right. Had to break up the HPCs, but the rest were unbroken. Took around 30 min.

m/30yo/158#/68.5"
As Rx 29:31

27:24 @ 115#

3:39
5:39
6:11
6:46
5:07

Hell of a bite, but bark was worse. Grip was fried on HPCs, but the PJs were the hardest for me.

As Rx'ed: 24:58

CFWU
then WOD with scaled weight
95lb for 5 rounds

27:28

didn't think I'd make it at the halfway point but actually felt better on the fourth round than the first, last set of hang power cleans kicked my rear

m/37/175

36:29
Sub down to 95, but in hindsight I wish I had done 105 or 115. The real weak link was the HPC, like most others. Drill down further and the real REAL weak spot was grip. Good lord, you shoulda heard the language coming outta my mouth...

Five rounds for time of:
"Puppies"
45# Deadlift 15 reps
45# Hang Power Clean 12 Reps
45# Front Squat 9 Reps
45# Push Jerk 6 reps
12:05

M/22/215

As Rx 3 rounds - 19:02

This was a great workout
I only did 3 rounds because I was at work
25:14
Kirk Ranel

Started at 115 then dropped to 95
25:10

135lbs for all 5 sets, a little under 28:00, 28yrs old 175lbs, was very tough

65#
16:00

Very Tough, but got me crushed so I loved it.

As Rx'd in 19m 30s

still one day behind on WOD

As RX'd: 32:53

I decided to finish no matter what. I paced with breathing and broken sets. I had the strength but not the wind.

M/21/175

WOD: 135lbs

RX'd - 27:30

Bitch of a workout but feeling good

-Evlev out of STL

M?/160 lbs/40y

35:45 (Scaled to 50 kg rd 1, then again to 40 kg rd 2-5). HPCl was the limiter.
I´m WEAK and I don´t like weak people!!!!

oooorgh...im weak

scaled to 3 rounds and 95lb for non-DL
25 minutes

Finished it, you sadistic bastards, but not as Rx'ed.

First round: 115 lbs, straight through.
Second round: 105 lbs, broke halfway through HPCs.
Third through fifth rounds: 95 lbs, broken in between exercises (full sets for all except HPCs).

25.09 as rx'd.

As RXed: 19:58

Steve
M/46/172

DL 135lb
HPC 95
FSQ 115
PP 115

27:04 Great work out!

Did my first WOD in our new house!!
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Was shooting for 30 mins...not so much
As Rx
39:39

19/m/165

as rx'd

23:52

CFWUx1
Rx'd28:40
snatch practice

40:40

Scaled.
24 minutes
115 for first round. Since it took 9 minutes dropped down to 95 for next four rounds in 3, 3.5, 3.5, and 4 minutes with 1 minute rest between rounds. Dropping to 95 from 115 resulted in 2.5x the power (115/9 compared to 95/3) so good scale. Was pretty much maxing out muscular endurance and cardio each round so I think I'll keep scaling vs trying to stick to "as rx'd" for ego's sake....

M/48/153
DL 135
HPC 65 (first cleans of any kind since 8/07)
FS 95
PJ 65

3 rounds 18ish

Back tight and tired, retired rather than risk injury.

33/M/186

as rx'd

19:53

I looked at this workout and said "it will be easy". Then i finished set one. My opinion changed very quickly. Rough. I love this workout.

m/24/206
19 min 12 sec

Wow, way harded than i anticipated.

m/24/208

19 min 10 sec

26/m/198

scaled to 115

30:07

22:55
85#
Great WOD! This one should've been part of the CF Games!

M/24/194/6'1"

I think this may be one of the best WOD's I've done. Agree with above, first round was a shocker. Had to sub 90 lb HPC after the first round.

25:40

If you finish that as Rx'd you are a beast

Holy moly that was as hard as it looked on paper.
pre: rom stuff, partial cfwu
post: sat on the floor pondering my choice of workouts, then 20 pullups before I realized that manana is a pullup ladder and my hands are delicate flowers.

First round was 4minutes then I realized that I needed to pick it up a bit. Finished at 17m50s but not sure if it was 17m 40s because I am dealing with the new Timex icontrol watch and it is finicky while controlling the ipod.

Ouch.

CFWU X3

3-rounds with 95lbs/ 4th round with bar only:

DL: 12, 15, 15, bar x8
HPC: 7, 7, 7, bar x12
FS: 9, 9, 12, bar x9
PJ: 6, 6, 6, bar x12

Good stuff!

33/M/185

As Rx'd: 29:57

Not great, not bad. Left forearm still injured, HPC's killed me. Need to rest and let the arm heal.

warmup: Road my bike to/from work so skipped the CFWU; knew this was going to be a beast.
51:53

Home in the garage with collars on for DLs (extra 5.5 kg)

Both Matt and Mitch did this with me, and they were both finished almost a full round before me, ~10 minutes.
Matt used 40 lbs
Mitch used 20.

53:22 as rx'd

32/m/200

22:41 as rx'd

SHAKE AND BAKE!

Second WOD

27/f/209.5

Puppies- scaled 45lbs for 3 round 16:20

Not sure how that compares really- but I was damn proud!

95lbs ~35:00

m/32/199

wu: run 800m, 1 round w/45# bar
WOD: subbed #115, still hard, esp cleans.
23 mins

Like to get back to this as rx'd after back heals up. Really a good workout.

m/36/76kg

Took forever 59:15

Rounds 1/2 Rx'd
Rounds 3/4/5 DL and FS Rx'd, HPC and PJ @50kg

R1 Took the oldest bar in gym which was bent and kept spinning!
Slowed down by masses of sweat and no chalk
No bumper or racks so everything dl/cleaned off floor

Sweat was really impeding to HPC's
PJ form sloppy - really gotta practice PJ
Also 50kg too easy, should have gone for 55 (compromise with Rx) but couldnt find any 2.5kg weights.

Great workout - get bar/bumper plates and train outdoors weather permitting next time.

200#

15:40 as rx'd

35/f/160

55#

22:34

m/31/230

CFWUx3

29:26 as rx'd

15 min is amazing strong work jdisch

24/M/5'11 164lbs

First time doing this WOD.

21:40 Scaled to 95#

Tried to play hockey 3 hours later and I could barely hold on to my stick. I was laughing at myself the entire time. Thanks coach :)

m/32/6'/215

4rds. 95# around 40 minutes. grip failed mostly.

Was totally crushed. Thank you!

m/30/182

As rx'd

39:49

Hard workout! Thanks-

cfwu x1

As rx'd

32:38

I liked this one a lot. Thanks!

49/M/216

45:39

DEADLIFT 135LB
HANG CLEAN 95
FRONT SQUAT 95
PUSH PRESS 95

TIME - 25:58 PAINFULLY, BUT RELATIVELY QUICK RECOVERY. THANKS COACH.

5 rounds with 30 kg in 42 min

Patrick comment 586

I would clean the bar i used onto the rack after I finished the HPC. Then reverse clean back to the floor after the PJ. It definitely made it tougher with the extra reps.

cfwux3

Damn.

Tried 125 for first round . . . then 115# for the rest.

46:15

KILLER!

BRI CF Group:

TJB (37/m/155): BrandX "Porch" scaling. 26:10.

Chris (33/m/210): BrandX "Porch" Scaling, sub 95# (2nd and 3rd round, subbed 65# for all but DL--had to share bar): 22:57.

Crystal: (24/f/125): BrandX "Porch", subbing 95# for DL and 65# for everything else: 28:30.

Anand S:

sub 95# DL (rounds 1 & 2)
sub 65# everything else

36:21

sub: reps were 12,9,6,3. rounds 2-5 used 115 on hpc and pj

25:52

34.55 as rx'd Noice one

M-30-185
Scaled to 115lb.
40:25
498 Calories
150 Average Heartrate

M-30-185
Scaled to 115lb.
40:08
498 calories
Average HR 150

m/24/150/5'8"

35:35 with 115lb. My whole body is trembling. ahhhh

Used 135 for first round and half of the second, but had to drop to 95pounds due to poor form and wrist problems.

22:56

1st round as rx'd and it almost killed me
scaled to 115 for next 2 rounds still almost killed me
105 last 2 rounds it finally killed me

31.35 and that included changing the weight every other round like the pansy that I am.. my forearms and wrists are shot to hell

I'll get it next time

Modified: 4 Rounds with 115 pounds. 19:15

So I tried this for my first ever CF workout...wow

M/23/5'11"/185
Rounds 1&2: 135lbs
Rounds 3-5: 125lbs
18:07, then proceeded to lose my lunch in a garbage can.
My whole body hurts today, but I love it.

Thanks Mary! My wife is amazing!

Jeff @ work
20:20

44/m/153

Scaled to BrandX "Pack"

5 rounds of 65# DL, Hang Clean, Front Squat, PJ

13:31

Enjoyed this one a lot! I was a little intimidated at first but scaling to 65# proved maybe a little too easy but satisfying none the less.

M/18/5'11"/155

First round did 95#, dropped to 65# for the rest

23:30

Mike M/23/5'11/179

5 rounds @ 95.7pounds

Time: 41:45

Ian M/26/5'11/160

This was the first time workout in two weeks I had to sub because of weight, but I couldn't do the hang cleans.
5 rounds @ 112.2

Time: 39:41

as rx'd a day behind

135# dead lift 15 reps
135# hang clean 12 reps
135 front squats 9 reps
135# push jerk 6 reps

made 4 out of 5 rounds... hands gave out making the hand cleans very dangerous. not sure if its because of dealing with mulch and yard work for 2 days or if I am just out of shape!!

elapsed time
rd 1 4:30
rd 2 10:55
rd 3 18:40
rd 4 24:40

rd 5 DNF

38:30

Cleans broken into 6,6

Most of the time was spent getting ready to do the hang cleans, doing the cleans or trying to recover from the cleans

48/M/215

46:39

I wish I had a good excuse for sucking at this one, but I just can't think of one.

f/36/135

Scaled to 105/85/85/85
21:05

Great workout! Love this one!

135#
FS were a bit shallow
everything but the DL broken
otherwise as rx'd
41:44
Brutal!

m/33/165
no warmup
46:05 four rounds -- took way longer than I thought it would and I had to go to work.

23/M/185

36:04

after round three used 70lbs for clean

135 for deadlifts in round 1,
then 115 for deadlift, power clean (couldn't do hang), front squat,
85 for push jerks except 95 in last round.
53 minutes.

tried 1st set with 135#, got a run, plus too hard to do cleans.
Did 2nd set, no time, decided to drop down to 95# after deadlift, then completed set.
did 3 sets in 18.02.
Do same weight 5 sets and try to beat 30 min.

27m/6'1/210
power clean max~345
I wonder if I should have done more weight, but I was completely smoked
12:49 as rx'd

22:32 83#

scaled to 95#

25:37

37m/5'10/178

day late, 22:20 as Rx'd

like that one.

36 M 168#

As Rx'd: 25:45 (in my 5 fingers)

25M/6'6"/240

as rx'd: 15:28

M/46/145lbs

CFWU3

Ate some serious crow on this one. I knew I'd have to scale it but started it as Rx'd to see how it would feel.

Round 1 As Rx'd 8:21
Round 2 Scaled to 115 18:51
Round 3 115 lbs 30:00
Round 4 105 lbs 38:25
Round 5 105 lbs 44:14
Total time 44:14

I felt it for the rest of the day...

28/F/5'4"/148lbs

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

WOD: Five rounds for time of -
75lbs Deadlift, 15 reps
40lbs Hang power clean, 12 reps
75lbs Front Squat, 9 reps
75lbs Push Jerk, 6 reps

34:52

Went slow on deadlifts, concentrated on form.

M/36/140
brutal-1st round @ 115#-too heavy,next 4 rounds @ 95#-26:58, @ home.

30/M/190

scalled all exercises down to 115#

I was hoping for sub 25:00

24:21 was my time.

Next time I'll add 5 or 10#'s

john

25/m/175/5'8"

subs:
3rnds
95#

21:25

sweat from forearms onto hands was an issue

I was pretty much spent after round 3. Those hang cleans are killers.

115# for all 5 sets

30:53

m/29/215

26:06 as rx'd

Loved the workout. My 30 year-old brother was working it @ 65#. I chose 95#; it was about right for my current grip strength.

Me 18:45
Brother 19:35

very difficult
29:32
115# in lieu of 135#

subbed 50kg for Hang Power Cleans:

43.49

48/m/145
sub 95#
1. 2:59
2. 3:49
3. 4:35
4. 4:13
5. 4:04
---------
19:40
Made up 2 hours after pull up wod.

m/38/195/6'1
135 lbs- 26:32

m/14/6'/160
95 lbs- 23:03

115, 12-9-6-3
49:35

m/33/200
24:14 as rxd
grip slowed me down a bit, especially transition from deads to hpc

32/m/6/190

As rx'd

26:20

26/m/155

SP 95, 95, 105, 155(f), 105
PP 105, 115, 125, 135, 155
PJ 95, 115, 125, 135, 145

Felt good on this one.

scaled to 95#
20:16

192.5

wod-scaled as noted
135# round 1
125# round 2
115# round 3
105# round 4
95# round 5

24:14 of brutality

M/20/200Lbs

5 Rounds at 135 lbs,
Completed in 15:46

115# for all exercises on all rounds

no stop watch but 32 mins on the clock so 32+

m/29/194/5.10

As Rx'd: 27:34

tough - hardest part was holding onto the bar with the "chalk soup" my sweaty hands provided...

wod , 37.17 brutal,
power cleans the killer!

M50/170

39:10...as rx'd

that was so hard...I dont know how i kept going....then I thought of all of you at the crossfit games and I just couldnt stop

about 25 mins. That was tough.

completed on 5 jul 08

M/40/72/170

at about 4 pm, 111 degrees, ran 4m @ 32:15. Too damn hot.

Reps as rx'd, scaled as indicated, at about 0130, 95 degrees
dl,hpc,fs,pj
15,12,9,6
145;115;115;95
145;115;115;95
135;115;115;95
135;115;115;95
135;95;95;95

29:41

42/f/5'3/110

95# DL on 1st Round
75# for the rest = 30:22

Yikes, 3 sets with less weight, and 9 HPCs = 20:15. Grip is a huge problem.

Tough day to start this thing, I think

ok, here is a slow time, but I did it as prescribed.
48:07
HPCs were by far the most difficult. My max hpc is only 145, so doing 60 reps at 135 was a real test.

Great workout.

as rx'd:

29:59

Wrists were killing me on the last two push jerks, but I had to finish before the 30 minute mark! Forearms were very fatigued. Thought I was going to lose the bar a couple of times on the pull during hang cleans. And, I did this during work with boots and class B khaki pants. It sucked!

31:28

1st Rd as RX.

Rd 2-5 DL as RX, everything else scaled to 115. HPC was the destroyer. Doesnt take many form issues to fatigue the small muscles.

28/m/63kg
50kg daed lift
30kg everything else
36 mins.
Just didnt have it today, looking forward to rest day
tomorrow.

MAWL

A - 19:22 (75# for everything). Ran July 4th 5k earlier in the day

M - 25:57 (135# for DL, 115# for everything else)

Both of us had to clean everything (no racks). Thought this one was awesome...and hard

31/m/172

4 rounds as rx'd
hc were rough
23:10

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

Warm-up:
- 5 min of C2
- 10 GHD Sit-ups

WOD: Completed 3 Rounds of the following

135# Deadlifts, 15 reps
65# Hang Power Clean, 12 reps
65# Front Squats, 9 reps
65# Push Jerk

Time: 10:15

Notes:
- This workout really exposed my weakeness in my grip and forearm strength. I could have done more it my grip was stronger. Gotta work on that.

Age 52/BW 250# Done on the 4th; used 95# for all exercises, subbed OHS for front squats. All sets broken, power cleans smoked me (32:04).

I'm a little behind in the workouts. I did this today using 95lbs instead of the 135. It took me 45:10 hahaha. I could have scaled the weight some more to get a better time but I was capable of this weight..it just slowed me down.

Awesome WOD!

M/35/170
22:01 AS RXED

60kg Deadlifts, 15 reps
50kg Hang power clean, 12 reps
50kg Front squats, 9 reps
50kg Push Jerk, 6 reps

7 mins 3 secs

F/S slowed me down as my form sucked :(

28yo, 5'11", 171lbs

As Rx'd.
Time: 36:39

Forgot to post this one the day I did it. What a monster. I don't know if I've ever sweated so much during a workout before. Grip was by far the limiting factor. Pretty much all sets were unbroken for every exercise but the hang cleans. They just destroyed my forearms/grip, and most of the down time was during/after the cleans waiting for that to recover so I could move on. Front Squats were probably the easiest part, especially since they gave my hands a rest.

Great workout.

As Rx'd. 25:28

38/m/170

cfwux3 - plup's

135#'s of death

did four rounds (didn't have anything left for five)

24 minutes

32:35

1st round 135#; scaled rnds 2-5 to 115#. Was struggling with 135# without squat rack, especially changing grip from FS to PP.

did 3 rounds 30 mins

3 rounds for 30 mins.

was tough, am really sore today.

25/M/175
38:75
135 everything except Hang power cleaned 115.

Wasted at least 5-7 minutes waiting on a intruder of the weight rack!

4 rounds at 135-lbs

33:32

Unbelievable.

185#/M/32/6'2

Used 115 lbs. 5 rounds

25:29

43, 6'1", 190 lbs.
Pitiful! Almost an hour. Normal, I guess, I only do a couple of WODs a week.
However I overprescribed @ 65kgs (143 lbs), small consolation...

5 minutes rope jumping - Greg's warm up - Burgeners warm up

Time as rex'd

29.29

rd 1 w/ 135 lbs :7:01
rds 2-5 w/ 125lbs 21:52

total 1 rd 135 4 rds 125 28:53

m/31/6-1/185
Only 3 rds
28:08

warmup = abs

44:20
Did 1st 3 rounds as rx'd. then had to drop to 115.

cleans and pjs killed my wrists and shoulders.

Rx'd
23:27
Push jerks were really hard after yesterday

scaled to 115#

28:25

Started on 40kg, but managed to push through just first Rd. After that dropped to 37.5 and last Rds just 30kg.
My lower back is REALLY sore, I should have gone lighter.

21:42min

First WOD back after 13 days of the flu.
Scaled to 40Kg.
Only broke the HPC 5/4/3

21:28 min

Wow...
rx'd as rx'd
39:26

Will I ever be in shape for these WODs?

first round with 135 lb
last 4 rounds with 95 lb

25 minutes...forearms were limiting factor

first round with 135lb
remaining rounds with 95lb

25 minutes....forearms were limiting factor

Performed the "Corporal Jason Dunham Medal of Honor" workout instead. Time 29:02. See this date entry @ www.crossfitquantico.com for details.

Small correction: "Dunham" was posted for Thurs July 2, 2008 on the Quantico website.

M/44/6ft/220#

Scaled As I Went:

15 Deadlift 135,135,135,135,135
12 Hang Clean 115,105,105,95,85
9 Front Squat 115,105,105,95,85
6 Push Jerk 115,105,105,95,85

used two bars.

Splits: 6:45, 11:30, 18:01, 24:51, 33:02

37/m/225
Lynne 1.5 hrs previous.
As Rx'd:
5 rounds w/ 135#
33:28
very spent!
Good times!!

32:50

Scaled to 95#. Grip strength was more of a limiting factor than general strength or endurance.

what a tail kicker. had trouble with the hang clean and needed to scale weight. hit 35 min just after completing the 3d round and had to go back to work. feel like a wuss today...another round of getting my butt handed to me by...crossfit!

thanks coach!

Five rounds for time of:
135 pound Deadlift, 15 reps (subbed 95# on 1st 2 rounds, 135 next 3)
135 pound Hang power clean, 12 reps (subbed 95#)
135 pound Front Squat, 9 reps (subbed 95#)
135 pound Push Jerk, 6 reps (subbed 95#)

BW:177
Time: 46:34

Posting late. Did this after the Hard as it Gets golf tournament at my home course, so the whole day was one big butt-kicking. Lost some time to switching plates. Coould have gone higher on FSs and PJs.

M/26/5'9"/180

3 Rounds @ 95#

13:55

Done on 7/5:

CFWU x 3

Done with 115# for first round, 95# for rounds 2-5

24:15

Didn't have the energy due to jet lag (12-hour diff), severe cold, and lack of sleep. Body just couldn't do it as Rx'd.

M/23/5'11"/183

had to use 115#'s otherwise as rx'd. 33:15 I hurt my shoulder during it :/

m/26/168
1 and a half rounds

Couldnt finish this because I started to get incredible pain in my collarbone. Where it meets at the shoulder, it felt like it was going to crack. Took 2 days off, feel fine now.

Nic - as rx'd, 29:48...struggled with this one!!

27:00

Trying to rest my shoulders AND knees...kinda tough.

Did 5 rounds:
30 GHD situps
25 Back extensions

16:09

32/M/75kg
Used 60kg bar
33:34
Hard going

m/25/6'3"/206

subbed 50 kg

33:55 i am ashamed

Did 2 rounds of 115 lbs. and 2 rounds of 95 lbs.

Shoulders were hurting at end of round 4 and stopped ...

40 Minutes

Also ran the peachtree 10k the same morning (60 minutes), got a neat t-shirt out of it ... was pretty tiring workout after a 10k ...

34M180
what a joy.

As rx'd 53:30. Quite a metcon workout. Last round took over 10 mins.

Didn't have racks, to stubborn to change weights, tho all but the DL seemed about right. Broke sets in nearly every case, by the end cleans and squats into 3 sub-sets.

Did anyone else figure out that resting after 14 DLs left 1 DL to get into clean position?

35F
50# 24mins

Tom
90# 23:45

33/M/170

10reps of each exercise with 135 for 5 rounds

deadlift
hanging cleans
backsquats
push press
pull ups

30:49

rx'd 40:00
I'll cut 5 off next time

I have never trained so hard in my life. My shoulders are trashed and I thought my heart was going to explode.

m/37/5'8"/265

1st two rounds at 135 for all exercises
had to break up the hang cleans 4/4/4 - this was really slowing me down - and killing me at the same time. So for the rest of the sets I scaled the HCs down to 95, form improved, and the break up for the final three sets was 8/4, 8/4, 10/4 each with a 135 HC to get the bar back up on the rack for the FS which were done with 135 as were the PJs. Felt strong, but it took me a couple minutes in between each set to catch my breath.

2 x CFWU

DL - 15 x 135, 135, 135, 135, 135
HC - 135(4/4/4), 135(4/4/4), 95 (8/4/1 @135), 95 (8/4/1 @135), 95 (10/4/1 @135)
FS - 9 x 135, 135, 135, 135, 135
PJ - 6 x 135, 135, 135, 135, 135

My RI between sets was about 3 minutes - between individual sets probably about the same

Total time w/ RI included 1 hour 21 minutes. Not good, but I was more focused on finishing the WOD than worrying about time.

m 6'2" 220 36 yo

65# 15.34 Pack level from brand x

age 36
BW 184

CFWU 2x15

28:56 for four rounds, all sets unbroken except cleans, broken 6/6 and then 4/4/4.

Twas all there, even at four rounds.

40kg barbell
Should have gone to 50kg
Weight was not a problem the breathing was

18.34

as rx'ed

27:00, felt like i could've gone faster. maybe not after seeing the other times...

m/218/33/6"0

I am behind, so did this workout on Tue, 8 Jul 08.

as RX'ed, but only two rounds. Wrists started to hurt, and I just didn't have it in me today (sorry coach). I think my diet played a role, I have been eating terribly for the last week, especially with the snacks at night.

I am reading the Omega Rx Zone by Dr. Sears. He talks about helping Dara Torres with her diet back in 1999, helping her win two gold medals at the Olympics in Sydney in 2000. So when I saw her story on CNN, my first thought was, " I'll bet she's in the Zone, and started Crossfitting too!" Haven't been able to confirm the Crossfitting, but I'll bet she's still Zoning. I think it's a great story, making the olympics at 41.

Anyway, sorry for the poor effort, Coach. I will definitely go hard on the next one.

w/ 115 lbs - 38:00
started w 135 but realized there was no way to make 60 on the hang cleans so dropped to 115-brutal

Smashed for time again. Three rds with 50k bar. 11.22mins

Jennie: 27 F 160# 5'9"

Five rounds for time of:
95 pound Deadlift, 15 reps
95 pound Hang power clean, 12 reps
95 pound Front Squat, 9 reps
95 pound Push Jerk, 6 reps

Time= 24:28

This was an awesome workout! I could only finish 4 rounds, but next time I will get all of them!

1st round: 105lbs
2nd round: 95lbs
3rd round: 95lbs
4th round: 95lbs

Not as Rx'd 14:15 (shoulder recovery/opportunity day 39)
Sub'd bent over rows with 35-lb dumbbells for the hanging power cleans.
Sub'd bench press with 35-lb dumbbells for the push jerk
All else as Rx'd
Warmup was a 15-minute bike to the gym and 10 minutes of stretching.
Cool down was 10 minutes of stretching.

Great workout!

Only could complete 4 rounds:
95 pound Deadlift, 15 reps
95 pound Hang power clean, 12 reps
95 pound Front Squat, 9 reps
95 pound Push Jerk, 6 reps

Time = 36:00 minutes.

I am a few months away from 135 lb hanging power cleans!

39m220

5 rounds at 115lbs completed in 33:45

cleans the limiting factor

This workout sucked. I now know my super weakness (im weak at everything). That would be explosive exercises... clean and jerk. Did 95lb but right knee hurting still.... completed 2 rounds.

M/38/217

4 rounds.

Deadlifts as RX'ed. Everything else scaled to 95lbs. Still was hurting.

27:30

WU
Scaled used 95# for Hang Power Cleans & Push Jerks
42:23
M/47/192#/72"

as rx'd
32 male wt 162
23.17

as rx'd
3 rnds 13:30
5 rnds 25:30
shoulders still sore from other day

5 rounds using 95lbs time: 22 minutes

I think I could have used more weight on this one.

54/m/5'9"/180 lbs

22.30 at 65lb

Used 95 lbs.
35:00 minutes

Deadlift 5 x 15
Hang Power Cleans 5 x 12
Squats 5 x 9
Push Press 5 x 6

95 Lbs
34:32

29/m/175

as rx'd: 27:55

with 70#
My arm were so sore this morning it actually woke me up out of sleep so I was only able to get through three rounds in 21.04

m/6'/43/180

3 rounds then lower rt trap started to pull again.
30:41

As rx'd

27:09

Push jerks morphed more into push press by end.

30:15

As Rx'd (3 Rds): 17:41

4 rounds

47:16

Done as Rx'd
27:00
M/6'2/245
God that was a tough one. The Dead's and Press's felt easy but the clean's and front squats really wear ya down.

I agree with #788 about the cleans and front squats!

3 rounds. I suck. 15:58

26 yom 6'2" 155#

Pre: 2x (DL 135# x10, 12x dips, 10x GHD situps, 12x pullups)

WOD as rx'd with 95#

25:02

Post: 500m row 2:10

Very tough workout and I can't even imagine it with 135#.

CFWUx3
just did 3 rds of this, b/c my shoulders were too toast from shoulders workout 2 days ago
33:50

WU: 3 rounds shadow, 3 tabta shadow
WOD: used my heavyest DBs (45 lbsx2): 20:20

Got in 3 rounds before I had to leave. I was spent. Anymore rounds and I would of had to scale big time.

DL: 130 130, 130
HPC: 130, 120, 110
FS: 130, 120 ,120
PJ: 130, 120, 120

28:06

Did an abbreviated WOD
2 rounds

44/m/168

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

33:10

all sets unbroken except for the cleans, which seem harder than the others for this rep sequence.

completed this bear after the big 21-rough
46:13

33/M/194

22:00 as rx'd

5rds 30:54 with 95lbs. This was brutal and my first time stringing these exercises together. Should beat this by several minutes on the next go around but can't imagine this with 135lbs. Not yet anyway

07/10

34:20

M/32/218
Making up some serious time....

As rx'd 19:54

OMG! AS RXD:

~34:00

COULD FINISH UNDER 30 BUT HIT A WALL THIS TIME.

27/m/234

23:36

Last two rounds reduced weight to 115 on all.

Scaled this way down...
Did 12/9/6/3 on reps, Push Press instead of Push Jerk, 3 rounds (95#, 105#, 115#)

did this w/ 95# in about 15 minutes on 7/16/08

Thanks!

25/m/190

as rx'd: 32:00

5 Rounds

1 round at 135lb
4 rounds at 100lb

28.42mins

Hurt like hell

CFWUx2
Jump Rope SU 6 min
L-sits

DL 225x10; 275x3; 315x2; 345x1; 375x1 (fail)

5rds w/ 135# (subbed Jerk with 2pood swings shoulder hurts)
29:25

20:50

push jerks behind the neck

Sub dl 95#, rest 65#
14:04

Had a rest day to make up so came back to this one.

Subbed 100# for all: 22:38.

Started CF 4 weeks ago and this was one of the first lifts we did. I subbed for 65# back then and it took me just as long. Keep on truckin.

m/34/5'9/176

CFWU - 3. Usual reps. Superman. Burgener

37:55 as rx'd. Hang Pwr Cleans really winded me. Other lifts not too bad.

Looking forward to doing this again.

3 rds as rxd
4th rd 135# dl then scaled to 115#
had to stop after because of time constraints
36:07 for 4 rds
hpc's took forever (1st 2 rds everything else was unbroken)

M34/85kg

CFWUx3 P8 D8

40kg

30.30 min

XXXXXXXXXXXXXXXXXXXXXXXX
30/m/165/5'6"
27:35
As RX'd
HPC - ugh.

40/m7176cm/71kg

95# (42.5kg)

20:55

When this was up about 6 weeks ago, I gave up in the first round, because of pain in my wrist.
Caught up on it today instead of todays prescribed deadlift singles (can't go to the gym today).
Good WOD, next time I'll try 50kg.

24/m/166

about 23 mins...and even though it was the first time, I'm still kinda pissed

51/m/210/5'8"
17:47 as rx'd

M 36/185
18:58 1st rnd w/95#s all others w/ 75#s

21/m/180

17:58

woke up with a cold today, feelin crappy.

That.
Was.
Brutal.

Scaled down to 110 lbs and still took over half an hour. I could have sworn it was a rest day tomorrow as well! (day behind)

32:31

28:25 as rx'd PR

previous attempt was with 95 and got 30 and change so very happy with this but exhausted.

27/m/6'/225#
as RX'd 29:03

51 yo M 5'9" 182
95# 21.03