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...