I should have just registered for the games!

Can't wait to see the results!

:0

What a giant WOD. Good luck to everyone in the games and I'll be there in'09.

This is a full day's work

This is a full day's work!

Wow, I just now realized that the first workout, Fran, is 3 rounds, with one being 21 reps, one being 15, and one being 9. I was doing 3 rounds of all three. So, I was doing 3 times the workout. No wonder my times were so terrible.

Yeah Yeah Yeah! CF Games! Can't wait to meet everyone! It's going to be a great show and a kick a$$ party!

Did some crazy workout at CF Santa Cruz Central today. They don't mess around in SC.

Cant wait for tomorow. Bring on the pain :)

Passed my firefighting interview this week. I have a feeling that crossfit is going to help me smoke my CPAT test in two weeks. All of the smoking, drinking beer and going to strip clubs is helping too...

this will be a great workout tomorrow. had a funny feeling this was going to be posted as the WOD for Saturday. good luck to all and I can't wait to see the results

hmmm, gonna be tough for me, its a work day.

Hey #9 - might depend on what your smokin' Eric - haha

where you interviewing?

Yes, was going to just do the dl/burpee combo with the crossfit endurance bike workout.
I will save Fran for Sunday or Monday.

Holy Snikees!!!

so... following the 3-1 layout, that means Sunday is a rest day right? =P

wow going to be smoked tomorrow... I'll probably scale a lot too

This is pretty rowdy!

OMG...you must be joking...Oh well...had nothing planned.

#9 Interviewed with Toronto Fire. Have a couple hurdles left but I can fianlly see the light at the end of the tunnel!

Aye carumba! I'll do the run and Fran. I just won't be able to get to the gym a second time for the DL/Burpees.

#9 Eric

"I have a feeling that crossfit is going to help me smoke my CPAT test in two weeks."

Dude, CPAT is a joke. The CFWU is harder....I'm not being rude. I used to help run one of the test sites. It's more to prove that you get some exercise and don't sit on the couch all day smoking, drinking and only getting up to go to strip clubs. I'd be interested to know what a crossfit firefighter (such as that guy who did the Firefighter fran) would get.

I did Fran this morning...hitting my chest to the bar on the pullups killed me. Dropped my time from 4:30 to about 7. My hands had nothing left to begin, hopefully I can still pick up 275 this arvo.

"The Man" is at it again:

http://www.crossfit.co.za/10294.html

Check out this nugget of wisdom:

"Our exercises are compound multiple-joint movements. A good example of this would be a squat, bicep curl and shoulder press combined as opposed to separating each mentioned exercise and executing them separately."

What a tool.

On a separate note this is a .5 volume week for me, but I feel an obligation to do the triple-volume CF Games workout anyway...

Was already planning on doing this tomorrow. I'm just glad it is the WOD so I didn't feel odd chasing the Big Dogs who are off at the games. It'll be interesting to see how the non-games goers do on this WOD in comparison.

Tony B. or anyone on the CFHQ staff, is there going to be any live/semi-live updating to the CF Games site with times and standings throughout the day tomorrow and Sunday for those of us at home who want to follow along (or are too ADD to wait until Monday to hear results)?

-TripMN

I had a feeling that something like this would come up today, i am not sure i will have time to complete all three in one day.

But looking forward to trying.

thank you for posting a women's weight!!!!!!!!!!!!!! So appreciated

22/M/140

Best of luck to everyone competing at the games tomorrow! I just left for home this weekend so I'm going to have to find a gym that offers a drop-in fee with stamps to let me back in. Or I could just bring lunch and dinner and practice bicep curls for four hours.

Wow!! Awesome workout day!! Can't wait.

wow.

I was telling my wife earlier today that Coach was gonna kick our butts after the 4th. I didn't realize he was gonna make us do the Crossfit Games workout. Thanks Coach!!

Good luck, athletes. Enjoy the games.

Ouch! This will be a doozy tomorrow lol

You are looking at 3 events that are going to average less than 4 minutes each for the top CrossFitters.

I bet that 4th event on Sunday is going to be a serious kick in the nards.

oh my gosh I am aching to compete. see you all in '09. get ready... :)

i wont have the time for three wokouts. would it be acceptable to complete two workouts together and finish the third later?

M/23/150 GregAWu

Had everything planned out, then the fricken gym closed early on me, so I only got Workout A and the run done.

Workout A
21-15-9
95# Thrusters
Pullups - bar to chest:
7:07 (Fran PR + 1:54)

750m Run on steep trail (Delaware Water Gap National Recreational Area - great place):
4:23

Some notes:
Thrusters were strong, finally managed to do 21 unbroken, but it tired me out badly and I split the 15 into 5/5/5. Missed the bar to chest about 4 times; I estimate the misses cost me 30-40 seconds.

Run was torture, I forgot how much I hate/love hill sprints!

I'm gonna slip in the last workout during a long break from work tomorrow, debating whether or not to do a few of the already done workout movements to simulate being tired.... good night and good luck!

Anyone know how to find the draw or figure out in what order the athletes go tomorrw?

#36

You can still kip, you just gotta hit your chest on the bar. Watch the Dutch demonstration.

Forget it. I just noticed your name was nokip. Can't say I really disagree with the nokip theory.

Awesome. Looking forward to the pain.

No really, I am looking forward to the pain.

#Andy P

'NoKip' regularly posts comments telling people to do 'real' pullups and that kipping is cheating. Its getting old and frankly boring.

argh... not gonna be able to do both weighted workouts. i'll probably do the DL/burpees, and maybe a run in the afternoon. my hands still ain't right from the pullup ladder.

#21 Maximus - Man oh man, would I love to see a picture of a squat, bicep curl and shoulder press all done at the same time! WTF!

Oh. My. God.

i personally like kipping...that extra kick helps get my blood pumping.

still laughing out loud at this WOD. Glad I kept the drinking to a low amount. Thankfully I have no BJJ tomorrow.

#21 and #40

I do the squat, bicep curl, shoulder press with every workout. except at the end of the shoulder press, i do a burpee into a front sommer-sault. you guys aren't training on the cutting edge if you're not.

Memo to the 16-ounce NY strip and two Sam Adams I had for dinner: I'll see you guys again tomorrow.

This one's gonna be "fun", if you get my drift.

Ironically my 5RM for the deadlift is currently at 275# (bw 147#). While for some WOD #2 may be a metcon, for me it will unfortunately be a strength workout with some burpees thrown in...yikes.

Good luck to everyone at the games!

Is Brendan G competing? If he is, my money is on him to take out the games. I'm surprised he has not even been mentioned in the leadup to this games.

want to impress me --- do this wod with no rest in between LOL puke puke LOL

Good luck to everyone at the games. Wish I was there. Maybe next year.

Are there any age categories?

25/5'9"/137 lb

20:36 as Rx'd with 0.5 mile up hill run

27/6'6"/194 lb

19:19 as Rx'd with 0.5 mile up hill run

tomorrow at CrossFit Milford, we are having a challenge. CrossFit New England from Boston versus CrossFit Milford, CT. Location is at CrossFit Milford. All others are welcomed, breakdown will be the same as the games. Gotta love this shit!!!!!

tomorrow at CrossFit Milford, we are having a challenge. CrossFit New England from Boston versus CrossFit Milford, CT. Location is at CrossFit Milford. All others are welcomed, breakdown will be the same as the games. Gotta love this!!!!!

Just a quick update for competitors waiting to see the official event order list. I spoke with Tony B and he said it turned out to be way more complicated than expected. They plan to post it soon.

See you all tomorrow - good luck!

A) I think props should be given to Tony B. for all the work he has done for crossfit/crossfit.com.

B) For those who are asking, I think the WOD for tomorrow is about trying to capture the spirit of what is going on at the games site. No, you won't have an exact replica of the hill and if you can't space it all out 4 hours apart don't have a nervous breakdown, do what you can and see how it stacks up to official results but take it with a grain of salt. Coach won't be knocking on your door and asking questions if you do Fran and the Deadlift workout during a one hour span at the gym and guess what, you'll still be getting fit.

C) For those who will ask about how to do any of the exercises listed for the WOD or subs/scaling, I would recommend this workout (a great workout for all newbies):

As many rounds as necessary of:

-Reading the Crossfit games 2008 format and standards PDF from two days ago
-Looking at the FAQ's and Exercises and Demos Videos

Good Luck to everyone at the games! I will see you next year!
G
E
T

S
O
M
E!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Was also pondering:
How long do you think it will be until Crossfit is so popular that you have to qualify somewhere first just to make it to the games, like for the Boston Marathon? And, when do you think the first Crossfitter will appear in a TV commercial for Nike or Adidas?

#57

Probably next year for the qualification.

all this after the CFWU?! do i have to do the CFWU before each workout?!! screw it, i'm in!

WHAT THE HELL?! crazy yet I like it...

After 1/2 the day on the Beach, I will pass on the Games WOD.. For now.. Maybe I'll attack afterall this sand rinses off.

This is not what I wanted to see after a night of drinkin...ha...I'm screwed.

Aaron, Andy

I wish nokip would quit doing those sissy deadhang no-kip pullups and start doing REAL pull-ups: L-pullups. Deadhangers are cheating. Gotta hold the L. ... and wear a weight vest.

It's a rainy day here in Brisbane. Being many hours ahead means I get to do the games first! Wooo! Anyways, its 15 minutes walk to the gym which is fine...when it's not raining. I did workout A around 10am. Workout B at 3pm and the run about 30 minutes after...it started to really pour during my walk to my run site and of course during the run. Thought I would have had to go easy on the warmup to conserve energy, but I think I did too little of a warmup. That and the fact that my forearms were feeling so weak, F'd up my pull ups (and I'd never really gone chest to bar before). I did a better warmup before the deadlifts. Other than the PUs everything felt good. Tried to keep to the CF Games standards as best I could but I workout alone so there have been a few that weren't full ROM. Run was 800 meters on a steep road. Slight 50-75 meter flat zone 3/4 into it and then the last 200-250 meters was the steepest part. It isn't even a fun hill to walk up. Closest I could get to the real run, toher two workouts as Rx'd.

95# Thrusters/Pull Ups: 7:06
275# DL/Burpees: 7:46
800m run: 3:30

Total Time: 18:22

And it's my birthday tommorow, so it's time to get drunk!

I wish I saw this post earlier. I could have been one of those people who said I thought this would come up...

Are they trying to kill me!!!

57#

I had this conversation with some folks and my guess is that you will never see this on ESPN, ESPN 2 or even the ocho if it existed and that is unfortunate. Today ESPN aired the Nathan's Hotdog eating contest at Coney Island and the winner was decided by eating 5 hotdogs as fast as possible. I love Crossfit but with the huge surge of people getting certified and opening affiliates, CF might fail to sustain itself because it's business model has in fact specialized in just CF and an almost narrow version of it. A fantastic product I will swear by to anyone to the day I die but a product that I don't think was ever intended to become so mainstream or have the broad base appeal that it could air as an event on ESPN like the World's Strongest Man, the Nathan's Hotdog eating contest, or any other sports event that showcases unusual feats that are impressive or rare. I wish I didn't feel this way but when I see the number of affiliate web pages that are still under construction or that have been dead since May, I get a little nervous and wonder if an event such as the games (that I am sure will be great fun for specatatos and athletes alike) is masking a more serious problem. Can the CF affiliates sustain themselves and if so, for how long? What new ideas outside of the butterfly kip have gotten CF'ers really fired up and interested in the past year? Not many that I can think of and as Speal put it in the video with regards to the new specialization of Fran that is taking place, I have to agree and will take it further by saying it's signaling that part of CF goal of a broad base of physical fitness is being forgotten. Do a youtube search for Fran times, you will find quite a few. Repeat that with Linda and you won't find as many. Maybe it is nothing and I am completely mistaken but maybe I'm not. I hope CF stays succesful and that seminars such as the 5 day Turn Key help keep CF gyms viable. But when I count more than 10 certs and no Turn Keys, I see at least 500 people that will be CF Level 1 certified in this year alone and not one that will have a leg up on running an affiliate. Again, I hope I am wrong but unless a new CF trainer has been in the fitness industry for a long time already, I wonder how much they can know about running a gym, training individuals or groups. I really don't want to seem pessimistic but when I hear people mention CF on ESPN I think "Could this happen?" and the only answer I can arrive at is "No."

I think they are trying to kill me...

Hey Bagram CrossFiters, I'm dropping the gauntlet now, lets see some awesome CF Games times!

I'm looking at you Black Dragons, and any one else on base.

33 m 190#

Amundson warm-up

Workout B (as rx): 14:58

I love CrossFit.

The competition area looks amazing. So wishing I was going to be there.

Great job to the team who organized this. Can't wait to hear the results.

Good luck to Anthony and Jodi Bainbridge.

@67

Good point.. I'm not as worried about it because I believe in the geniality of this concept/system.
But more movement variation would not hurt. Other types of throwing, besides the wall ball and ball slam would fire me up :)

Good luck to all you athletes competing in the games!

I woke up here in Norway at 8:30AM. And as allways checked the WOD. And behold, I saw this. And I promptly went to bed again. And when I woke up again now, I had two different feelings. Please say that was a nightmare vs 3-2-1 go!

21-15-19
Thrusters/Pullups
11:08

1.5k run (no good hills where I'm at in UK)
5:08

I did these two back to back. The thrusters took me about 10 minutes longer than I would've liked, I guess I should've laid off the margaritas and hefeweiss last night. Now a few hours rest until the DLs.

Next

Eek, hill runs. Good luck in the games everyone! Can't wait to see the results.

Did Workout B only. Going diving today.

As Rx'd 7:51 - wow those deads were harder than I thought going into the second round. First round unbroken then 1/2/2 for the remainders. Fun WOD.

Be careful going for those heavy DLs everyone!

Good luck at the games!

nokip, we don't mind how you train, why do you mind we train? It's a free world (at least in Norway!)

Anyhows, first time doing fran as rx'd. Considering that my max shoulderpress is the same as the prescribed weight, im quite happy with me finnishing it. My gym got the pullups bar like 10cm under the ceiling, so its barely room to get my chin over the bar, so no "new-standard-pullups".

Bah, forgot to post time. ca 18 on the fran part. Don't think I'll have time to do the rest (as if I can deadlift 130kg)

M/38/183/6'1"

Woke up this am with some nervous excitement for these wods, the Games result, and the prospect of some competition. I'm doing this at home so I can't imagine what the energy level will be like at Aromas. Haven't felt this since the "glory days" of big game days in college, bring it baby!!

#67
Personally I think you are waaay off base. First of all there is a tremendous buzz around this years games with some big name sponsors. Thats the name of the game when it come to media coverage.....corporate sponsorship. I would say, depending on what Coach and the other leadership decide, the skies the limit as far as coverage, I just don't see them really caring whether the "mainstream" buys it or not.
As far as the "new" ideas, maybe you haven't been reading the Journal, but I would say this year has seen many novel workout movements....Buddy Lee's jumprope clinics, Pose running, Sandbag Training, Tyler Haas's "scaling up" with rings, Rope training, to name a few. How many new movements have been added to the bodybuilding world this year, and what do you do after 90 days with P90X? No dude, CrossFit has become as much a part of Fitness as well......"hotdog eating" is a part of baseball.

AAAaaahh I'm so excited for everyone out at the games today! I will be holding my Freddy C. doll while I do my Wods today thinking of all you lucky fuckers that can afford to go out to California.

Sevan, I love the videos, they have become an indispensable training resource and they always bring a smile to my face. thanks to you i lose to girls twice as much as I did before and I hope to double that number in the next 6 months:) honestly though, keep them coming!

The funny thing, nokip, is that Coach will probably specify a strict-pullup Fran sometime. Have patience. There are plenty of muscular endurance WODs. Fran is something else by design, but Coach likes to tweak the black box for fun and learning. Maybe he'll answer your request sometime. Maybe he already has.

Traveling to R.I. for vacation, today. Therefore, no time to complete the WODs, and there's no way I can complete them while on vacation. I've already staked out my hill, though, for when I get back. Good luck to all at the Games, and to those competing at home.

36/M/6'5"/213

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

"Fran" done as RX'd, except I had to do jumping pull-ups: 03:26 (previous PR was 06:20)

2hrs10min rest then:

1 round for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

4 rounds for time of:
225 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

Total Time: 18:11

5 min rest then:
Run 1.5 K on rough, rolling hills around Firebase

Time: 07:27

Total Time for all 3 workouts: 29:04

I would have loved to take advantage of the four hours between each workout, but the patrol schedule didn't allow for it. Great workout! Really woke me up! Now off to eat some goat with the Governor...

Just a note to all of you who post bonehead comments and don't post your weights or time: STOP! I'm only interested in beating my last time/ last max weight, and beating as many people on the board as possible. Maybe Coach Glassman will start up a separate forum where we can just post statistics and not wade through the crap.

Regards,
Dave

Punishments for yesterdays sins? I don't know if I'm in any condition to do this without meeting pukie along the way.

Scott in El Paso,

You're wrong on almost every count. That's not easy to do.

ESPN is at the Games, and our videographers completed a documentary for ESPN called "Pulling John" that has been aired 70 times. Von Ware is here filming as well. Check out his credentials as a film maker and Olympic Athlete. We're negotiating/discussing video and TV arrangements for next years Games already.

As for the affiliates: the lag time to solvency and then profitability is ever shrinking. Globo Gyms are approaching daily with the message that nothing in their experience can generate the same revenue per square foot that CrossFit does. CrossFit is the hottest trend in fitness on both the physiological front and the business front. Opening a CrossFit is the easiest and funnest approach to a professional income on the horizon today.

You, Sir. Don't know the industry. Your metrics, like "more Frans than Dianes on YouTube"are silly and your understanding of CrossFit is undetectable.

No Kip,

You're just a fool. Neat thing is we can prove it.

Someplace somewhere alot of people are getting smoked on workouts and having the time of there lives.....

Good luck everyone competing, and too all the organisers and most of all to Coach G for making it all possible :O)

OY Tony B dont be late with the videos!!! :OD

Being totally honest & BONEHEADED, I can't afford to go to an affiliate to work out. I WISH I had the $$ but I don't.

I would probably pay enough to learn KB skills, Oly lifting skills, nun(whatever)chuck skills, but after that, work out on my own. Hate to say it, but true.

Mr. Smyth, you have the freedom to create your own forum, bulletin board, blog or whatever, & the freedom to not have to "wade thru the crap", if you like. Some of us like to "wade thru crap"...there are nuggets of wisdom in the "crap".

I don't think dutch or anyone that competes should have any say in the standards. this is seeming more amateur the closer we get

31/m/190

Workout B (Deads/Burps)

as rx'd to competition standards

6:26

BAWHAHAHAHA Look at that! I wish I wasn't 1 cycle behind in the WOD's so I could do it today.

M/35/77kg

5 rounds for time of:
125kg Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

06:45

I'm so jealous of and excited for everyone at the Games today...I wish I could be there both to compete and assist.

I worked unexpected overtime last night until 7am to cover a sick call. At least now I can enjoy the day instead of doing day shift OT.

Just wanted to get all the WOD done at one time so I can nap then play, so there was about a 15 minute break between the events.

65# Fran with new pullup standard: 4:29. I had no problem with the pullup height required, but after 10ish reps I would miss hitting the bar. A fair number of no counts and redos on the 21 and 15 rounds.

185# deadlift/clapping burpees: 5:39. Touch and go deadlifts, no dropped lifts at extension. Burpees with chest and thighs on the floor and full hip extension at the jump. Breaks as needed on burpees.

1 mile run: 7:12. While not my fastest mile time, it was certainly the least effort of any prior attempts. None of the usual drama of thinking I would need an ambulance ride when I finished. I focused on maintaining Pose frame and holding the tempo - no racing at the end. It appears all the work on Pose running I've doing is paying off. This has me excited that I may finally see a six minute mile in my lifetime.

A few notes about this workout - I really like the chest touching bar pullup standard. I believe that those of us doing 30+ kipping pullups to chin over bar standard need to be doing this ROM pullup during the WODs.

I would also like to see a height standard for the burpee jump....doing a jumping clap over a 12" object would keep the jump a jump. I caught myself falling into the 2" hop and had to redo a couple reps.

M/38/183/6'1"

Woke up with some serious energy this am. I'm in SC, so I can't imagine what kind of excitement there must be in Aromas. Ready to get after it with these 3 wods today! Haven't felt like this since a big game day back in the days.

#67 Scott in El Paso

Coach already called you out on the coverage of the Games and the business end of the affiliates so, "nuff said on that". I would like to comment on the foolishness of your comments about the novelty of the Crossfit movements of late. Obviously you have not been reading the Journal or you would note the new additions to the Crossfit method: Buddy Lee's jump rope techniques, Sandbag Training, Pose running, grip training, as well as some additional things like "rope training" with the Grip guy. The truth is, if you think about it, the variability of this method is infinitely novel! BTW, how many new ways to do a lateral raise or cable crossovers have come out lately, or what the hell do you do after 90 days of P90X? No dude, Crossfit is only gaining momentum, like good money driving out the bad in any economy, Crossfit will drive out the ineffective fitness. Its as much a part of the fitness world as....well Hotdog eating and Baseball, since you mentioned hotdogs :)

I love it when Coach punks people.

Maximum thanks for the link to the "Man's" new site.

If anyone would like to leave a not to Darryl, go to
http://www.crossfit.co.za/10601.html?*session*id*key*=*session*id*val*
and leave a comment on the blog. There is no filter, so they post immediately.

Go Jodi and Anthony Bainbridge!

Ok, I got punked. I voiced my opinion, Coach put me in my place. I will go back read more journals, review my notes from my level 1 cert, travel to more CF gyms and talk with other affiliates about how they run themselves. So to Coach, I will work towards a better understanding of the fitness industry and CF's future, Jay M, I will double my study of CF.

#89

I agree with matt. I thought it was a little weird to see dutch and speal (and Pat like a month ago) experimenting and giving input at "the ranch." I don't think competitors should be allowed at the site in the first place until the games.

#67 - Scott in El Paso

As stated by Jay #94, Coach has already called you out.

I say, make up your mind. Learn it, live it, love it! You sir, are wishy-washy on every argument you attempt to make.( You love CrossFit 'til the day you die, but can't see it taking off). That's like me telling my kid's they're great, but they'll never amount to anything.

Go attend a Cert and see the passion and expertise the disciples of Coach bring to the table. Then you'll understand why, in the future, there will only be CrossFit!

TooLot Chicken-

You are right. What I said was wishy washy. At the cert I attended I listened to great instructors like Nicole, Pat from CF VA Beach, Adrian Bozman, MAJ Andrew Thompson of CF Quantico and several others that were passionate and obviously more knowledgable than myself. But point taken and I am sure it will not be the last today.

Scott in El Paso - I see we were typing at the same time. If you've already attended a Cert, I'm surprised you feel the way you do. I don't hate, just debate. I feel you can review your notes all you want, but if you don't truly live it and feel it, maybe it's just not for you.

M/43/155

You can't realistically explain to your wife why you have to go to the gym three times in one day. So... I did it all in one workout by scaling to the female weight:

Fran with 65lb thruster: 9 min
5 minute rest
Dead/burpees with 185 lb: 12 min
5 minute rest
Run 750 meters 15% incline: 8 min

"I don't care how you train, sometimes I just like to agitate.
I just don't understand why anyone would want to do it that way...it just looks like your having a seizure or something. I understand the time issue but don't think it is worth the sacrifice of the benefit of a real pull up. The kipping pull ups are so much easier...I would just like to see what some times would be on routines like Fran if kipping were not allowed. I said this 'one' other time and someone asked 'well how much swinging is allowed...6 inches 12 inche...'. Well, the natural swinging you can have from doing pull ups is one thing but flopping around like a fish out of water is obvious...they should at least change the name in the WOD's to 'swing and flail like an epileptic seizure-ups'. I'm done...I'll go away now...gotta save my energy for some PULL-ups later!!!"

I'm no CF purist, so I usually do both dead-hang and kipping. I can do in the neighborhood of 15 dead-hang pull-ups, so if a workout calls for +15, then I'll kip them. Anything below 15, and I do them dead-hang. There's no way in hell I could to Angie without kipping. It's basically like taking weight off the bar: you don't always want to do 300 pounds squats. Sometimes a ton of 135 pounds squats is what you want. Same with the kipping/dead-hang problem.

I know that's not CF reasoning.

TooLot-
I truly love CF, I started doing it on my own on a little COP in Mosul, Iraq and haven't regretted any of that. But I just had my doubts. Coach said my knowledge of CF is undectable so that means I failed pretty badly in quite a few areas. After that being my first encounter with the guy that started CF, I am not not exactly feeling at the top of my game now. So all I can really do is go back over the basics again till I get it right.

5 rds...205# DL x 5 + 10 burpees...9:03

Is the 800m run, up an 800m hill or is it up a 400m hill and then down?

The gym is closed for the holiday weekend. Only able to do the run. Ran the hill that on GMaps Pedometer measures 670meters, but since that measures horizontal distances and this is up a serious hill, I am sure it makes up the additional 80 meters:)

Time: 4:42

This is the first time I made it up without stopping! Very happy.

nevermind... i did the free saturday workout my gym puts together to draw new people:

800m run
21 pullups
21 burpees
800m run
15 pullups
15 burpees
800m run
9 pullups
9 burpees

19:46. my running really isn't improving much... i think i need to do some supplemental running.

Hi! New to CF, and loving it.

Questions:

1) Who posts the WOD? Is there a committee? A central organizing group? Is it "Open Source", with a wide variety of people selecting the WOD? Curious.

2) What / Who is "Fran"? Many references to Fran in these comments.

Thanks!

#109 Oscar,

See the FAQ.

http://www.crossfit.com/cf-info/faq.html

Just did Fran as Rx'd for the first time:

9:15 with 95# Thrusters.

Then followed it up with a 1 mile run:

6:20

I really need to learn how to kip badly. I do dead hangs and I run out of gas around 11-12 on the first round, and the remaining ones are agony. The Thrusters I can rocket through.

I was into cycling for 3 years and really neglected training my upper body and Im sure as hell paying for it now!

Anyone in the Toronto area know how to kip properly? If so, I wouldnt mind spending an hour with someone who can show me proper form in person. Hell, Ill even buy you lunch!

Going back to the gym in 2 hrs to do the deadlift/burpee combo. Going to scale to 230.

M/24/5'11/162lbs

I love the "play along at home" feeling of the posted WODs today. While the elite are battling it out, we common folk can have the chance to enjoy the experience vicariously.

32/M/6'4"/255lbs

"Fran" workout: 5:56
Lots of jumping and kipping. None to chest yet. My last time doing this was over 14 mins.

Not looking forward to burpees later at all!

M/26/157

work out A:
Three rounds, 21-15- and 9 reps, for time of:
75 pound Thruster
Pull-ups (chest must hit the bar to count)

23:59

still on the clock....

23:59 min

M/5"11"/165
I have company coming over today, so I can't follow along at home as Rx'ed. So I did the 'bumping fran' as rx'ed then did the BrandX pack versions of the last two with about 10 min rest in between the three.

"bumping Fran" 8:28. This is more than double my best Fran time. I'm not sure if I sandbagged because of the other workouts or if getting my chest to the bar made me that much slower.

Three rounds of 185 Deadlift, then 10 burpees. 9:08 The burpees are what was slow.

1.5 K on Treadmill 10:23

27:59

First time posting here so bare with me. I usually don't post on message boards cause I don't feel like I have anything worth saying but I figured what the hell, there's a couple of different dialoges going on here that I can put my two cents in.
Regarding the pullups, I understand people like Nokips point of view. By deffinition a pullup would be a deadhang, which is harder and requires more strength. On the other hand I understand peoples desire to increase their times and look for every advantage in compitition so it would make sense to do the kip or butterfly. I guess it would be like comparing a lunge to a box jump, both flex the legs and knees the same way but are engaging two different systems. I myself do both, I start off with deadhangs and when I find myself struggling I start to use the kip for the final few reps. I definately think there should be a definate distinction made between the two when used in the WOD's.
Second, regarding the athletes getting to put thier imput in on the standards for the games is wrong. I've been in many different forms of competitions from martial arts to athletic games and it's there too. The top level athletes always garner more attention from orginizers and judges, I guess that's the way it always is and will be. This can only hurt, from the view of an outsider and even a athlete, it shows favortisim and unfairness. Of course the top level athlete by design or by unconscience(spelling?) intention will give imput for his/her own adventage. Other people and athlets will harbor some form of resentment or even anger, "why does he/she get to do that and not me". It's just a snowball effect after that.
Anyways, that's just my opinion and we all know what those are like. Thanks for listening, comments will be appreciated.

jason m/31/165 205lb dead in 7:27
jeff m/27/175 115lb dead in 6:11 second day
of x-fit and killing it.

Another great warrior story.....Gob Bless our troops!
http://www.foxnews.com/story/0,2933,376243,00.html

Atreyu...
I made the action figure for the top of his birthday cake last year....If you really want one:
Go to Toys R Us and buy an action figure... (with appropriate muscle structure of course)
Use skinny Sharpies to fill in tats....
Cut up an old, black glove using the fingers for the shorts and the finger tip for a beannie...
Whatever you do....don't forget the wrist tape for MU's and the matching attire.

Have fun today everyone....I'll be at the top of Mt. Lincoln yelling GO ONE WORLD!!!

Hey,

normally i love to do dips and i can do them without problems! But since a few days my shoulders arent at the same line... when i do dips and move down my left shoulder is higher as the right shoulder...what does it mean? anyone here who can explain me, what i have to do to get them back in line?! excuse my bad english and the fact that i doesn't use the message board but i cant open a thread right now

30/m/5'10"/225

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

Chin got over the bar. Chest did not hit the bar...
10:37

just did "fran" w/standards first time using the rx'd weight. tried to do the pull-ups with the standards too. Didn't do too well on those. I'd say I got about 1/3 to actually touch the bar, the rest chin/neck were above bar... just didn't touch =(

haha my time was 14:50... ah well I guess I have something to compare to for next time. I'm thinking a lot of the elites' total times for today will beat my one workout time... how sad/inspiring =)

3 rounds 95 pound thrusters / pullups chest to bar. 21/15/9. Done as rx'd - all thrusters butt to dynamax ball. and pullups chest to bar.

Time: 7:00

5 rounds 275 pound deadlift / 10 burpees as rx'd.

Time: 8:10.

Run 1500 meters on treadmill (not able to get to a hill).

Time: 5:43.

Total: 20:53.

Note: Had a busy day, and was only able to take about 15 min. in between workouts. Good luck at the games!

Great Workout! With 3 kids juggling 4 hour time blocks was not going to work! My husband Russ and I took 10-15 minute breaks between events.

Thrusters/pull-ups 7:40
Deadlift/Burpees 8:17
Subbed 1000 meter row (should have made it 1500 I think) due to left calf injury 4:37

Total Time: 20:34

Didn't post on the WOD from 7/3/08 (continuous clock max round of pull ups) 15 rounds completed.

#24 I agree...so glad the womens weights were posted!

Best Wishes to ALL at the Games..DIG DEEP-GO HARD!

light WU
all 3 as rx'd w/ 5-10 mins in between
8:00 (up almost 4 full minutes from prior)
6:33 mile
10:07 dl/burpees (form wasnt there went slow on dls)

good stuff

In the first set of the three exercises we do one round of 21-15-9 reps of thrusters and pullups followed by two more rounds of 21-15-9, am I correct?

bw 165

5 rounds for time of:
275 pound Deadlifts
10 Burpees

6:23 as rx'd

If you do not understand the Kipping pull-up and why it is superior, then please do some digging. We do it for several reasons. Plus, it will help you do more dead-hangs.

Get over yourselves. Do you think all these people advocate Kipping are doing because they are afraid of the dead-hang?

The proper response is to ask WHY we do the Kipping pull-up by default instead of the dead-hang. If you would get off your holier-than-thou high horse, you might realize that similar reasoning is why the Jerk is superior to the Press.

CrossFit programming revolves around 3 key factors:

Large loads>>>>Over Long Distance>>>>Executed Quickly.

When you are in a room full of people who are talking about seeing the light and you don't. Perhaps your first reaction should be to see if you have your blinders on.

Do your home work.

Lara...

of course you can't forget the matching attire. as we learned today that's the source of his power. i'd love to see the packaging on a toy like that. 'comes with king fu action, as well as black shorts and a faaaabulous beanie to match!'

well done, you made me laugh!

m/21/5'8"/160

fran 7:18, PR by 40 secondns
not doing the other two workouts but did annie and got like 9:20. I was probly going to PR on that one but my jump rope broke so I grabbed another one that was shorter and it messed me up big time.

Meek
N/A currently paying for sins last night, may do it later.

Katels
First Fran
Jumping PU's and 45# thruster
6:45
Proud of her

Then Ran a 7 min 1500m

Age 36
BW 150#

Run 1.5K 6:20

Rest 10 minutes

5 Rounds for time 275# Deadlift 5 reps, 10 Burpees
9:00

Rest 10 Minutes

Fran
6:57 (1:20 slower than last time)

M-52-5'10-190
Started CF 5/1/08. Been working out and trying to stay in shape for years, but I'm no athlete. I’ve lost five pounds and at least 2" from my waist. I'm loving it. Installed a Stud Bar yesterday, and had my best Fran ever. As prescribed 15:15. 275# Deadlift is close to my PB, don't know if I can do fiveX5, and I hate burpees. I’ll let you know.

3xcfwu-pullups

21,15,9 95# thrusters/pullups: 5:49

50/M/259

subbed a 2k row for the run -- 9:30 (fricking neighbor interrupted me to borrow a ladder, stared at me while I was on track for a 7:20 2k, I got off, helped him, climbed back on.) Rested five minutes then .....

subbed 255 deadlifts for 275. Did burpees, etc as RXd, 37'39"

Think I'll pass on Fran

WARREN WOD:

3 Mile Ruck 33.15(slow but its been a while)

25, 15, 10 -
pull ups, 4 count push ups, 4 count flutter kicks, burpees-9.46

Jennifer- 6:58 DL and Burpees (95lbs)
Me- 3:57 DL and Burpees (225)

feel great!

anyone know were to find the video thats been airing on espn? i can't find it on their website or on the internet. all i get with searches of "pulling john" are tractor pulls or an arm wrestling doc.

#127 David

No, the progression is as follows

21 Thrusters, 21 Pull-Ups, 15 Thrusters, 15 Pull-Ups, 9 Thrusters, 9 pull-ups Thats it.

For more explinations of the workouts go to http://www.crossfit.com/cf-info/faq.html
then look up the Benchmark workouts. Whenever we reference names like fran, linda, or Angie it is usually the name of a benchmark workout

Hearing from coach that we may see the games on ESPN is the best news I've heard all week. Just reading the blog is incredibly motivating and pushes me to be better. I think being able to watch the best compete would be amazing. As a consumer, this is a product that I would buy.

Did only the DL/Burpee portion, scaled to 185lb.

14:27

Great workout.

155/M/30

didn't time wod #1, i knew that was going to be more of 'goodmorning world!' collapse kind of situation.

wod#2 : 12:01

loved that one, love the deadlifts, love em!

David #127

This one gets misinterpreted alot.
Round 1 = 21 thrusters & 21 pull-ups
Round 2 = 15 thrusters & 15 pull-ups
Round 3 = 9 thrusters & 9 pull-ups

Hit time, try not to die while sucking all the wind you can get in the room.

Scott in El Paso

Your response tells me a lot about you as a person. your humility and willingness to learn will bring you much success if it is authentic. Crossfit is a way of life for most of us now, so anyone who would denigrate it here must be prepated to defend their opinion. We all have more to learn, so don't worry friend just go get some with these wods and keep pressing on! The knowledge here is inexhaustible.

Just curious, which athlete had any effect on the game standards?? I read a couple of comments about top level athletes making standards for the games. There were a couple videos of top athletes DEMONSTRATING the standards, but I missed the one where they were MAKING the standards.

Phase 1 done
m/31/5'9/212

5 rounds for time
5 reps 225 pound Deadlift
10 Burpee (overhead clap)
11:54

Crazy after a holiday LOL

Off to a baseball tourney and will finish when I return.

275# DeadLift/Burpee WOD

6:03 as rx'd

I will be doing the Thruster/Pullup WOD at around 2:00pm (central time).

Harsh, coach, just harsh. Thanks!

The wife/i both posted PR fran times--9:39/8:43 respectively... anxiously awaiting more damage later. My ponderous bulk is definately not often an advantage in the crossfit world... my shoulder/elbow joints are still recovering from our honeymoon which doubled as our level 1 cert. in Va. Beach. Nice place you and Tony B. have there, Coach...freakin ginormous!

#116: Prime:

Regarding the kipping pull-ups, they are simply a more athletic movement than dead hangs. As far as producing strength coach has stated that the cf athletes that excel at kipping pull-ups improve their dead hang pull-up numbers as well, and have proved it by winning competitions where they were limited to dead hang. There are many articles in the crossfit journal and videos on the site that explain the reasoning and advantages of the kipping pull-up. I think if you read them all you would understand the advantages.
Regarding input from top athletes, most of the top athletes in cf are also trainers and affiliate owners, some with degrees in kinesiology, physical therapy, exercise physiology etc. These people have dedicated their lives to improving all of our lives through superior fitness. Coach has stated crossfit is empirical, meaning evolving, learning from experience, from data. That information has to come from somewhere. What better source than the most dedicated crossfitters? Would you really care about the opinions of the half-hearted practitioner of anything more than the most dedicated? I really don't understand your complaint. I don't think any competitors had any input into the games standards BEFORE they were published, by the way.

34/m/6'4"

Did Workout B today, as Rx'd. Total time was 9:23.

I chose that since kipping pullups are still hard for me, and I wanted a respectable time today on one of the workouts as Rx'd.

#145 Murray

I agree, if anything the videos of Dutch, Speal, etc. would only help the other athletes, such as showing that a butterfly kip can be done chest to bar. It seemed that all the standards were already set & that the athlete's opinions on them didn't have any effect on the rules.

Josh 28/m/135lb
65lb Thrusters, strict PU's
21-15-9 11:40

Ryan 28/m/148lb
65lb Thrusters, strict PU's
21-15-9 16:30

Scott in El Paso -

I respect your endevours. Good luck and keep it up.

BTW.. my brother has an affiliate and when he first found CrossFit he was so into it, I couldn't help but mock him without knowing anything about it. Now, he and CrossFit have changed my life for the better.

#67

I think the reason you would find more videos of Fran vice Linda on Youtube is that it is a short workout and hence makes for more interesting footage than Linda which is going to take at least 15 minutes (I'd have to recheck old posts to see some good scores, my PR is definitely longer than 15min)

NoKip

Your comments about kipping pullups blow my mind! Haven't you read anything on this site? Are you unable to do kipping pullups and so take a hardline against them to try and protect your ego? Doing KP is not about shaving seconds/minutes off of workout times just for the sake of being able to say you are faster. It is about power development and hence more neuroendocrine resoponse and hence more strength. Search the site and look up the discussions. Read those and do KPs for two weeks in your routine. If you still don't agree perhaps you could provide us all with some scientific proof that deadhangs are actually better. We are all in for the truth, but be very meticulous with your study because I am pretty sure that Coach has several YEARS of trials which would prove otherwise.

9:27 for workout B using 155# for the DLs. Burpee sets unbroken.

Workout C - 1.5k

Me
8:50

Wife
12:30

Hands are way to ripped to do pull-ups today. I tried to deadlift WOD and could only get through two rounds before hand started gushing blood from the deadlifts and this through tape. I was making gfood time too. Did the first 2 rounds in 1:55, oh well will do the run soon.

I'm in Philly near valley forge mountain and we have some great hills that I think might rival the ones in Aromas(then again I have no clue what Aromas is like). On mapmyrun it said that my trail goes from 264ft to 556ft, so a 252ft climb. Does anyone know what the elevation in Aromas is?

m/28/155/5'8

Fran 6:32
rest 5min
DL(225)/burpees 14:32
rest 5min
3/4 mile run.

Thruster/Pull ups: 11:39
Deadlift/Burpees: 13:43
1 mile run: 7:21

As RX'd wife counted=

-Fran w/ new standard pullup 6:45
-20m rest (did not have the 4 hours)

-5x: 275lb DL x5, 10 Burpees to standard = 10:45
-5 min rest (DL kilt me...did not want to see that come out of the hopper)

-800m hill run 3:10

M/38/163bwt

38m/6'/190

dl/burpee as rx'd 10:58

run next after 2 hour break.

Forgot to mention. I went to Carolina Crossfit last week. Great people and great box!!

26/M/6'2"/205

1st installment of pain...Fran

10:00 exactly

My first 10 min Fran! Next stop, 5 minutes...

Wow 21, 15, 9 pullups with chest touching the bar, right after that I think I will do 500 one-handed handstand pushups.Ok I,m off to do first WOD, good luck everyone.

Here I go.... fun time. I haven't slept in 36 hours now (I love being a resident physician... )

but I still got this done!!

21/15/9 DB Thruster w/ 40lb DB + PU = 3:55
Deadlift 235#/ 10 Burpees = 6:15
RUN 750m (incline 8%) = 3:50

TOTAL = 14:00 exactly... weird....

I know, it's scaled for me (150#) but I am so wasted from no sleep... I just wanted to compete.. I miss the competition in my life.

Bagram AF

Dave
Fran - 5:41
Run 1500m - 5:47
DL/Burpee - 6:36
Total -17:24

Jack
Fran - 6:52
Run 1500m - 5:41
DL/Burpee - 6:52
Total -18:45

My money is an a Hopper tomorrow, can't wait!

pre: cfwu x 1, rom

DL/burpee workout, scaled to 225

4 rounds in just under 9 min before i lost it. working out hungover on 4 hours sleep not a good thing.

CrossFit Games WODs

"Fran" 8:23.0 (PR)

5R
5 rep 275# DL
10 Burpees
Time: 6:48.2

750 hill run(~775m)
3:48.3

Total: 18:19.9

Fran was definitly the hardest.. i suck at Thrusters.

24/M/5.6/147

M/32/6'3/212

DL/Burpee as rx'd

14:42

F/32/6'3/180

DL 115#/Burpee

11:18

all wieghts and movements as rx'd
only 15-20 min breaks between WO's

total time = 17:44

fran = 6:07
750M steep trail = 3:14
DL/Burpee = 8:23

M/23/150 GregAWu

Only managed to get 4 hours of sleep, so I decided that fitting it in during my 12 hour work shift was a good "simulation" of tired:

Workout B - DL/Burpee as rx'd: 6:12

Total for all 3 workouts: 17:42

32/M/6'4"/255lbs

Fran time from earlier:
5:56

DL/burpees: 8:29
Weird combination of metric & English weights was actually about 273.5 lbs

No time for the run unfortunately (or fortunately)

Hill run 750 m - 04:12
"Fran" new standard - 04:53
Deadlift, clap-burpee - 04:32

Total time 13:47

All Rx`d. 4 hours between hillrun and the two others. 20 minuts between "Fran" and Deadlift/burpee.

Nice way to spend a saturday, even made it to the shootingrange in the 4 hour break.

My money is on Linda for tomorrow.

Fail! :(

The first time I did fran was 080510
(60# thrusters, Graviton assisted pullups; bw-95)
12:06

This morning:
21 x 60# thrusters
21 x bw-96 Graviton assist pullups

15 thrusters
15 pullups

4 thrusters + Mr. Pukie
9:49

1 round CFWU minus dips & pull-ups.
Puppies:
Three rounds, 21-15- and 9 reps, for time of:
45 pound Thruster
Beginner Pull-ups (chest must hit the bar to count) Beginner,jumping, twitching and everythihng else, but I still only managed to touch about 8 times total. 11:42

Run 1.5 K on a road- rolling hills 7:50
62 yrs, 235 lb, 90 degrees and if you'l giv me a minute, I'll try to find another weak excues. :)

Great WOD- maybe by next yearI'll manage Rx.

31/M/150/5'8"

21,15,9 reps of:
Trusters 67lb
Pull-ups(kipping & chest to bar)

11:30

I definitely like the chest to bar pull-ups. They're harder too.

27/m/177

5 rounds of:
255# dl; 10 burpees

9:32 (wished would have done as rx'd)

1.5k run - 6:26

Three Rounds 21/15/9, of 95 lb thrusters & pull-ups 26ish min
In addition, just for S & G’s two more rounds of 21/15/9, of 95 lb thrusters & pull-ups
DL’s & Burpees after work

I couldn't find anywhere where the athletes providede input on the standards. If they did, that is very wrong. But like I said, I didn't read it anywhere other than on this thread. Chest to the bar - without question it favors the smaller athlete. If I was a competitor, my beef would be getting such a significant standard only 2 days before the competition, while others apparently were informed well in advance and had ample oportunity to refine their technique. I guess we'll know what affect, if any, it had on the competitors when scores start getting posted.

30yo/M/6'4"/210
Only “made” time for one of the WODs today.
275# Deadlift and Burpees
As Rx 7:22

33/F/5'10"/153

Only had time for two of the three workouts today; I plan on making up Fran next week when we get our pull-up bars put in.

1.5k road run - 6:50
185# deadlift/burpee workout - 5:45

Only one WOD for me today after running a 10K road race yesterday. Did the DL/burpees with 185# and clap at the top of burpees. 10:14
f/5'9"/140

WOD
21-15-9
Squat thrusters
Pullups
Dan 5:24 Ben 5:43 Wendy 9:20 Shannon(mod)7:37 Stephanie(mod)4:04
WOD
Deadlift x5
Burpees x10
Dan 6:00 Ben 6:44 Wendy 15:42 Shannon(mod)10:48
WOD
Run (washington ave. hill)
Dan 2:41 Ben 2:46 Shannon 3:18 Wendy 3:34

GREENVILLE SC

F/31/5'5"/130

old school fran (chin over bar) rx'd
3:45 (last time was 4:59)

185# dl/burpees (rx'd, full ROM)
6:31

800 m hill run 4:41

42yom / 146

21:18 - As rx'd except the rests between workouts was only 15 minutes instead of the prescribed 4 hours.

DL/Burpees - 7:38
Run 1.5K - 5:17
Chest touch Fran - 8:23

My Fran time was almost double my normal Fran time. I really needed some food after the run to re-charge a bit but decided to just plow through and see what happens. The chest touch was playing havoc with my momentum and I really wacked my sternum a few times. What a WOD and good luck to all the competitors.

40/m/176cm/71kg

old school Fran (36kg Thrusters)
5:00 (last time 5:14)

1 mile flat run
6:11

No deadlifts and burpees because I haven't got nearly enough load.

CrossFit Games: The Home Edition

5 Rounds: DLift 225x5, Burpeesx10
9 min 57 seconds

Be back in four hours with my next post. . .

3 CFWU 10
Fran 6:40
20 mile bike ride

owwwww.....

275lb deadlift 5 reps
burpees 10 reps
7:30 (harder then i expected)

10minute rest

Fran
6:45 (PR 4:45)

good luck at the games....

170lb/5'10"/23yom

M/38/183/6'1"

Workout #1 as rx'd
Thrusters/PU 4:50(chest to bar added 1:15 to my Fran time, but I really liked the additional challenge!)

Workout #2 as rx'd
DL/burpees: 5:50

Off to do the hill run, and to find my Celebrex bottle.

m/38/5'11"/222lbs.
ok guys i obviously screwed this one up i guess. i thought every thing printed on the wod was one workout to be done three times today. i did it all in one which is good cause i wouldnt have been able to make the gym 3 times today. by the way anyone know the origion of the "burpee", my money is on the spainish inquisition.
three rounds 95lbs. thrusters and pullups 21-15-9= 5:35
five rounds 275lbs. deadliftsx5 +10 burpees=18:00
run 750 meters @ 7% incline=5:15

--------------------------------------------------------------------
m/45/5-8/150

cfwu X 3

10am WOD 1 as rx'd 6:42 (P/U chest to bar).

PLEASE NOTE
The crossfit games P/U Standard is THE WAY. Chest to bar is functionally correct b/c it's the way to get inertia needed for a bar MU.

Never before have I called on the CF Masters, for fear of their wrath; however, this time, I'll dare it.
-----------------------------------------------------------------------

On vacation with no gym access, so I'll have to get Fran in tomorrow or Monday. Instead:

"Mini Murph"
Run 1 mile
50 pull-ups , 100 push-ups, 150 squats
Run 1 mile

(30:05)

To everyone at the games, best of luck. Get at it!

37M/5'10"/165#

As Rx: 25:10

7:31 (thruster/PU) - 2hr rest - 10:32 (DL/burpee) - 4hr rest - 7:07 (mile run)

Coach,

"You're wrong on almost every count. That's not easy to do."

If that's true, then why can millions of people in the fitness industry do it every day ;-) ?

Nokip, I don't think the driving force behind exercise choice should be what seems like vanity:

"It just looks like you're having a seizure or something."

Question now, I'm sorry if it's been asked before, but I've searched and haven't found a satisfactory answer: are the new exercise standards to be implemented de jure in all future workouts involving these movements?

Best Fran time: 3:28
Today's Fran with chest touch: 8:40

My Opinion:

I have been doing Crossfit for 4 months and even got certified down in San Diego by a great bunch of instructors. HOWEVER, I find it to be TRULY UNFAIR to throw in, IN THE LAST WEEK, an additional chest touch for everyone to do. I have never seen nor heard anyone talk about doing it before this week. And now you plan on having everyone doing it for the games?!?! This should implemented after the games not during the last week before the competition. Am I missing something??? It's like telling the Olympic 100 yard dashers to stop at the half way point of their race, do a few 1-hand pushups and continue to the finish line--THIS BEING EXPRESSED BY THE JUDGE MINUTES BEFORE THE RACE START. I don't get it . . . seems to be an unfair disadvantage to many.

Thoughts?

Scaled the weight down and hit all three legs back to back to back with 4 minute rests in between.

I had a brief 30 seconds of euphoria after I finished the trail, and then I hurled.

This is what I've been looking forward to since day one. Thanks, crossfit.

Good luck to everyone at the games, you're real inspirations!

DL/burpees :04::37 as rx'd

I'm curious if women will be able to do the butterfly kipup on a bar, when the chest has to touch. I guess I'm wondering if the breasts will get in the way. I'm wondering anyhow if that's an annoyance with chest to the bar. Perhaps not.

apollo, chin hitting the bar is unfair because it gives an advantage to people who are in shape. Maybe that's the point? Ever think of that?

Workout A - Scaled Down

ME -
95 lbs. Thrusters
PU chin over only (no chest touch ability ... yet!)

17:30 (Embarrassing, I know - No excuses).

Wife -
33 lbs. Thrusters
PU Leg assist via rock climbing webbing.
9:09

TooLot Chicken

"You sir, are wishy-washy on every argument you attempt to make.( You love CrossFit 'til the day you die, but can't see it taking off)."

This doesn't really hold. There's nothing wishy-washy about doubting that crossfit will take off with a mainstream viewership. I really love barbershop music and have sung it for years, but I don't have any illusions about it overtaking pop music. I see Scott's point that CrossFit lacks the gimmicks that the events that capture TV sports audiences (World's Strongest Man, hot dog eating, spelling bees, etc.). I also have my doubts about burpees making incredibly compelling TV for non-crossfitters, but hey, if Coach is making it happen, good on him.

In short, it's more like having a 5'8" son and loving him but saying that it's not very likely that he'll play in the NBA.

#197 apollo,

How is it unfair? All competitors are in the same situation. The playing field is level. And oh by the way, these standards happen to be a lot easier to judge objectively, making these rules more fair, not less.

CrossFit is about being ready for whatever life (or in this case Coach) throws at you. These standards are the epitome of that. If you're unhappy because your Fran time is slower, you just need to realize that it's not an apples-to-apples comparison. There's a reason that they're not calling this workout Fran.

Apollo,

I can see where you're coming from, and I had a similar reaction at first... however, the more I thought about it, the more I came to think that it is, in fact, very CrossFit. Life, combat and, yes, sport often throw unexpected challenges at us that we have to adapt to quickly or face the consequences, whether it be slower times, a lost game, or injury. Two days warning in such light seems like a fairly mild variation on this theme.

#196 Darije

According to what Tony B. said in the videos, this isn't Fran and this isn't the new official CrossFit pull-up, it is just the pull-up they are using to judge for this competition.

#197 apollo

This chest touch thing is also known as the 'Gym Jones' pull-up to some because there it is "the only pull-up". So it isn't new, you just have never heard of it. I have a friend who laughed when this was put up as the standard cause it is how he has been doing pull-ups for the last month or so. The difference between doing with the chest touch and doing a regular pull-up is noticeable but not that big. I just did these pull-ups for the pull-up Pyramid Thursday and did Work-out A today. They take extra effort and some concentration, but they are easier to judge because they have a very simple standard (touch or no touch) and I think the trade-off is acceptable since the competition is about fitness and expenditure of productive force. As for the timing, only 3 days to prep is a little bit of short notice, but remember, functional fitness (and therefore CrossFit) is about being able to adapt to any situation. You don't stop life so you can practice a move for a month to get it right when it isn't something you haven't done before. You just say 3,2,1...GO!

1.5 hours until Deadlift/Burpee. This day is fun and killer!

-TripMN

Thank you, TripMN

37yom/155lb

Deadlift + Burpees (as Rx'd)
7:36

1500m run (30 x 50m shuttle run on grass)
7:24

Thrusters + Chest 2 Bar pull-ups
6:20

Total 21:20 and I'm spent...

Best to everyone at the games

Gordo

Comment #197 - Posted by: apollo

"I find it to be TRULY UNFAIR to throw in, IN THE LAST WEEK, an additional chest touch for everyone to do."

To apollo, and everyone else whining about the pull up standards being applied. This is NOT NEW.

From the CF Journal Article published in 2003:

http://www.crossfit.com/journal/library/pullup_Apr03.pdf

"The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar."

A quote from the article (written by Greg Glassman) published 5 years ago...

to TripMN
"This chest touch thing is also known as the 'Gym Jones' pull-up to some because there it is "the only pull-up"."
Before my friend told me about crossfit I used to foloow their site. It's the one thing we disagree on, I still think a pull-up is finished with the bar hitting the chest, but recently I found myself just getting chin over sometimes. I am glad they made this standard for the games because I am now back to getting atleast my whole head over the bar. At the very least it is mire aesthetically pleasing. I think maybe one of many reasons why just chin over is the standard is because it is pretty hard to get newcomers to get chest to bar. This is broad, general, and INCLUSIVE fittness after all.

750 meter hill run
4:45

On a track I can run 800 meters in 3:04, so this may give an indicator as to how steep the hill is. Also on my way I saw a sign that said "CAUTION! STEEP HILL AHEAD. PLEASE GO SLOW." I took a picture on my phone for evidence.

40/M/164

I'm so wiped I don't even remember how I warmed up today :)

Fran(ish) 17:38 (1 minute shaved from last time. No pullups with chest contact)
DL(205#)/Burpees: 12:42
750m on Treadmill, 15% incline 7:58
Total time: 38:18

did the thruster/pullup wod as rx'd in 9:00. definitely tougher hitting chest to bar.

Calling Apollo a whiner is pretty low, and pretty childish. The point he made, is dead on. The standard should've been made public a minimum of a month ago. Several of the the very top competitors where privy to the info long before anyone else, and could work on their technique accordingly. When videos pop up of various PU oriented WODS, I don't recall chest-to-bar EVER being part of people's critiques. Its always been how much of their head and chin made it over the bar. Make the standard whatever you'd like, thats fine, that's sports. But tell everyone in advance, not just the top athletes.

Hello out there.
Thrusters and Pullups: 11min.
Deadlift and Burpees: 12:53min. 1st.round was with 293pds.
Did both with only a 5min break.

Good luck to everyone back home at the games.

2008 Games WOD
As Rx'd
(800m treadmill run at 10.0 incline)
5:00 min rest in between groups
34:44

25m/5'10"/185
Thrusters and Pull-Ups-6:10 chest didn't touch
1500m run on treadmill at full speed-6:35
225# DL and Burpees-9:03

M/47/6'/185

w/o #1
First round of pullups couldn't get chest to touch
Second and Third round: Jump Pulls all touching
95# Thrusters
9:21
*Local kids saw me in the park with my olympic bar
next to the pull up bar and tried to join me. They couldn't do it but will try another workout with me. New Crossfitters are born.

w/o #2
1.5k run 8:50

Last wod after kids go to sleep

David # 196

You are missing the point. Regardless of that article, that has not been the standard. The videos on the site consistently show chin over the bar as the standard.

Did someone spill their tea?

FOLLOW-UP to my #197 post

I stand corrected . . . apparently 5(FIVE) years ago it was mentioned in an article, however, it hasn't really been involved in any WOD since i've started doing Crossfit. And now it's implemented in the games, the week of. Hmm, okay.

I understand everyone has to perform the exercise BUT those who have never done this 'rather new' technique have a disadvantage to those who may have practiced it thruout--

Not whining--just curious what others thought . . .

Good Luck to everyone!!

As RX
fran=5:15
deads and burpees=6:13
steep hill road run=3:34
total=14:62....jb

What, like I have nothing better to do all day than hang out at the gym.... I need to go drink beer and BBQ.

Joe

punished for partying again- sweating out the alcohol. heading out for the third workout now.........holding pukie off!

#213 Dan Diego
Do you ever post WOD times/ do the WODs or do you just sit at home reading the comments section? Also in the video of Dutch doing the chest pull-up, he states that he just had found out about the standard that day which was the same day the standard came out.

CrossFit Fredericksburg-me (m/43/185) Workout B as rx'd at 6:08, my smoking hot wife (f/36/115)of 1 week with 95lbs on the DL at 6:48....as she says with regard to the WODS, "It's OK to cry!"

In any order, perform the following three workouts:
The following three workouts are in order in which they were performed:

1)5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Time: 11:59

About 3 hours of rest between the first and second workout

2)Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (chest must hit the bar to count)

Time: 10:59

About 40 minutes of rest between the second and third workout

3)Ran 1.5 K on a road

Time: 5:46

Total Time for the work out of the day: 28:44

Ah well, not a performance to right home about but anyway:

Fran (sans chest to bar, ceiling doesn´t permit.(Yeah right)14:59

Rest 10 min

5x5DL/10 burpees (100 kg then scaled to 80 kg) 11:06

Rest 5 min

"1600m" on crosstrainer 7.49

Total 33:54

m/30/5'7"/163

Didn't have time for Fran today.

Work-Out B came first, scaled DL to 250 lbs. for first two sets and 2 reps of third, 230 lbs. for the rest

24:15

1500m track run 4 hours later

6:39

Passed a CF milestone today when I ripped a callous on my right hand for the first time. Didn't notice until I was done. Looks ugly!

WOW

M/30/190

run 750 m at 12 and 10 degree incline. 5:15
deadlift 275 and burpees RX 7:29 after a 10 min rest
another ten min rest and fran as RX 7:07

Feel crushed. Need better diet. and less beer.

Fran @ 9am, 4:13 (pr)

DL(245) and Burpees @ 1430, 10:11

mile run @1515, 5:45

That was awesome!!

Did Fran, and the time was twice as much as my PR. I can't even bring myself to post it. Tomorrow needs to be better on my end...

After reading the other posts, I misinterpreted today’s WOD. I did Three Rounds 21/15/9, of 95 lb thrusters & pull-ups 26ish min, In other words I did 3 Fran’s in a row. In addition, just for S & G’s I did two more rounds of 21/15/9, of 95 lb thrusters & pull-ups,15ish min, 2 more Fran’s. My a** was kicked. In other words, my D## A@@ did 5 Fran’s this morning
DL's and Burpee's after work
Then I will run from my car to the "class VI"

f/32/5'4"/130

#67 Scott in El Paso ...

I'd just like to put in my 2 cents on affiliate success without knowing how to run a business. My partners and I opened an affiliate in Decatur, GA less than 6 weeks ago(we officially opened June 2). We already have more than 40 clients and broke even our first month in business. We have no sign. We don't even really have a phone. We do have a website with a very active blog and we have people who love what we do so much that they are spreading the news by word of mouth. Most of them sign themselves up and pay online! We don't even have to sell it!
If you read the FAQ, this is how CrossFit recommends you promote your business. We didn't need to attend a seminar on running a business to come into it with a little heart and a little common sense. Treat people well and they'll return the favor.

On today's wod: Chuck and I lost our brains and decided to do all 3 workouts in a row (rested about 15 mins in between.)

For me: Fran (minus new standard) 6:02 (not a PR)
DL/Burpee as Rx'd: 6:19
1600 Meter Run: 7:28 (PR)
TOTAL: 19:49

I felt great when this was done...other than my hands being ripped in 4 places. Maybe I should start warming up harder!

3 awesome ones, Coach & Lauren! Thanks again!

Did All three one after the other with 20 min rest after run and 30
min rest after Thrusters and Pull-ups. OUCH. Not recommended but hey,
I don't have the whole day...;-)
1.5k on treadmill 5% grade 7:46 Wanted to be able to see my time and
work on speed and form.(Not a runner at all, happy with this time for
me).
55# Thrusters and Pull ups 3 rnds 21-15-9
Time: 11:59 bar to chest as best as I could. Had to break up the 21
into 9-8 and 4.
15 got all in a row
9 also no breaks!

Rested for about 30 minutes, then for the DL and Burpees was going to
use 135# NO WAY! after what came before, went down to 125#. My form
is good on the first one or two then I can feel it starts to suffer.
Will have to work on form for DL some more for sure!
Time: 8:48

It was awesome having someone to workout with today. Michelle and I
did the Thrusters/PU and the DL/Burpees together. She is awesome! She
smoked me on the Thrusters and PU and we finished exactly at the same
time with the DL/burpees! What a rush! She also got her first full
kip today and then another PR with 2 kips in a row! The whole gym
heard the two of us yell a victory scream! How cool!

Lysa

#148 Mike

Mike, I think you might have misunderstood me, probably due to the fact that it's the internet and it's hard realy gauge the real meaning behind what people say. As articulate as I may try to sound it doesn't come close to what I'm trying to say. I agree that doing kipping movements help improve your deadhangs, they have helped me. When I'm working on explosive movements I'll do them and when I'm working strength I'll deadhangs. All I was trying to say was each one has it's place and maybe should be designated in WOD's.
Regarding imput from competitors. I don't have a gripe, it was just an observation. I got no problem getting info from top level athletes, you would be stupid if you did. Like you said they are the highly educated, motivated individual. The only issue is that when it comes to a major compitition, such as the games, any competitor shouldn't be consulted or included in the process. Just from what I was reading on the message board here and some of the video's, that was the impression I was getting. The rules were probably made well in advance though. I've seen too many people who deserved to win didn't cause someone who was popular or ego driven push for rules that benefited them. I'm all about keeping things fare and the best person win.

thanks for the comments Mike, hope to have more

M/18/5'10"/175

DL/Burpee as Rx'd: 7:58

Thruster/Pullups: 6:34

Doing the 1.5K later tonight

M/22/6'1/185

"Fran"
as Rx'd

3:30 (PR by 3:04)

DL/ Burpee
as Rx'd

4:34

Felt great. Performed well.

29:34

Thruster/Pull-ups = 13:27 + 0:10 = 13:37
Deadlift/Burpees = 8:56
Run = 7:01

Estimated an additional 10 seconds on first workout since stop watch got accidentally stopped. First round of thruster unbroken. Missed hitting the bar with my chest 3 times. First 4 rounds of deadlifts unbroken. Run was a personal best at that distance. I'm happy for meeting my goal of under 30 minutes.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

Run 1.5 K on a road

The start time for the second workout was 4 hours after the first and the start time for the third workout was 4 hours after the second.

28 m 170
1.5 K run 5:45
6 hour break (only time I could schedule it
Deadlift burpee 7:27
30 minute break
Fran with chest touching bar
7:25 (brutal)
If I could do it again, I would do Fran first then the dead lifts then the run last....

nice little saturday....

fran 3:36
dead/burpee 3:54
i didnt time the run but did 1.5m uphill and 1.5 down (taugannock falls rim S+N)

goodluck to everyone at the games and if all goes well ill be there next year

---------------------------------------------------------------------
THANK YOU MUSCLE AND FITNESS MAGAZINE

Had I not read your May '08 Article re: Crossfit; I might have missed the best training regimen ever conceived.

p.s. I'm canceling my subscription so I can subscribe to the Crossfit Journal.

THANKS COACH --> 3-2-1 Go!

Anyway ---

m/45/5-8/150

cfwu X 3

10am WOD 1 as rx'd 6:42 (P/U chest to bar).

2pm WOD 2 as rx'd 8:45 (DL 275#)

3pm WOD 3 run 1 mile 7:20

total time 22:47
---------------------------------------------------------------------

Adam, I log my workouts in MapMyRide. I'm not interested in getting in a "whose is bigger" juvenile discussion with you. As for the pullup discussion, you will see it started in post #192 with Apollo asking for other people's thoughts. Nowhere in the video does it say when it was made. Other posters advised they got the info early. If they're wrong, and thus I'm wrong, good. Its called discussion, and its known to occur here quite a bit.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (chest must hit the bar to count)

8:49

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

12:40

Run 1.5 K on track

9:46

Total Time - 31:15

m/37/191/70"

Workout 1 "Fran": 7:42. Not chest to bar. PR by 3 min for standard Fran.

Rest 15 min

Workout 2 DL/Burpees as Rx. 8:32

rest 2 hours

Hill run .5 miles. 4:16

Total time: 20:30

Enjoyed the workouts! Great day.

Still recovering from knee surgery so...15/1, 13/3, 11/5 etc hspu's and L-pullups done in the backyard w/ da Miz holding my feet, pulls done on a tree branch. 14:32. Joyce did a scaled version of the dl/burpee wod using a 55# book box for dl's. Austere training. Here's a seat of my pants hunch for tomorrow's wod at the Games: 5k row. Good luck to all.

Today was CrossFit Moncton's Kick-off. We had 20 participants and loads of supporters show up for the event. It was a hopper-style workout that turned out to be all legs!
Run 200m forward
50 med ball cleans
40 wall ball
30 DB swings
20 box jumps
10 dips
Run 400m backwards

Fasted time was 11:30.

Very impressed with the showing we had today. Can't wait till the next workout!

I did Fran today after the event. New PR of 6:27.

42/169

Another CrossFit bonehead checking in...

Chest Fran this morning

13:46 - About double my PR, missed several attempts because chest was 1-2 inches from bar. Waited 21 minutes then a mile:

7:39

This afternoon, 275 lb. DL/Burpees

13:46 - DL PR is 315

42/169

Actually my Chest/Fran time was 11:07...

m/14/6'0/160

Wod 1- as rx'd- 11:12
rest 2 hrs

Wod 2- 185#deads 10 burpees- 10:16
rest 10 minutes

Wod 3- 1.5k - 7:00

Total time= 28:28

guessing about tomorrow...Tabata FGB!

My wussified crossfit games.

5 rounds for time:
5-65lb deadlifts
10- burpee's
10:59

1.5K run
16:56

21-15-9
jumping pu's
thrusters with a rock from my yard. 20lbs. maybe.
Total time= 37:40

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/28/5'9"/165#

1.5k run (no decent "hills" in MN)
5:43

Thruster/Chest bump Pull-ups
7:37

DL/Burpee (my 1RM is 305, so this was fun...:)
8:16

Total - 21:36

All as Rx'd for men with 3.5 hours of rest between.

This was fun. Wonder what pain tomorrow will bring.

-TripMN

38/m/190
all as rx'd

Fran
3:10

DL/burpees 5 rounds
6:32

1.5K run
5:35

Total 15:17

Hey guys this is my new name, used to be SteveO.

I've been gone for awhile... Training and such. Glad to be back.

Fran : 4:40 pr
dls and burpees as rx'd : 4:49
1.5k : 5:27
total : 14:56

Adapt, improvise and overcome. As long as the standard is the same for everyone, and as long as it was made known to everyone at the same time... just have to deal with it ...

deadlift/burpee WOD- 6:03 as rx'd
thruster/pullup WOD- 4:26 as rx'd
1.5k run- 5:38

Total Time: 16:07

Did the DL/Burpees workout.

As usual it was a lot harder than I anticipated...not happy with my time but once again Crossfit shows no mercy in revealing my weaknesses (DL in this case).

As rx'd, 10:37

"Adam, I log my workouts in MapMyRide. I'm not interested in getting in a "whose is bigger" juvenile discussion with you."

That's fine, I'm not interested in getting in a "whose is bigger" juvenile discussion either. I think maybe my age may have lead to that false assumption. As for my comment on asking whether or not you actually do the WOD, the question had a purpose, and that purpose was to make sure you were not some rude person who comments on something without first participating in crossfit. It is good to here that you do infact do the WODs(BTW I'm assuming that you logging crossfit workouts, dangerous assumption, but I am willing to take the chance). I think we would both agree that if a person comes on the website and never does the WOD or something with crossfit and posts relatively consistently on subjects they have never tried than that would make them a troll. It is nice to know you are not a troll, but your comments do give the impression that you are most certainly a bit of a dick.

Maybe you will find that last mark immature/juvenile, but calling you a dick has a certain specific meaning, and after all words are just a way of communicating as specific as possible.

22/M/140

92oF 37%H
Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups
4:50 PR! (-0:18 from 7/1)

Ran 880m with a 105m incline hill (440m up, 440m down) in 3:50

88oF 40%H
5 rounds for time of:
225 pound Deadlifts, 5 reps
10 Burpees
13:55

been on the CrossFit Games website all day

26/M/6'2"/205

Second Installment: DL/Burpee

Subbed 225# on DL

8:50

Now for the run...the beer run

Wow, does the lifting area of the games look like a gladiator arena or what?

Well, I had planned to go half intensity this cycle, not knowing that the games workouts would be the wod. I couldn't pass it up, so-

Thruster workout "Chesty Fran" time 7:43 chest touched bar every time.

Deadlift workout to games standard and as rx'd time 5:38

Hill run (750m uphill into the wind)time 4:05

Total time- 17:26

I can't believe Speal! what an animal!

m/36/165

9:30am
fran, 6:12 (down from 7:52 last time)

1:30pm
dl(185#)/burpees, 7:31

6:00pm
750 run up biggest hill i could find, untimed because who cares. BRUTAL.

overall, it wasn't as bad as i thought. i guess spacing it out throughout the day makes it doable.

First - time Fran as rx'd: 10:03.3
1.5 k run: 7:08

M/18/5'11"/160

Workout 1:
Not all chest to bar
15:55

Workout 2:
185 pound Deadlifts
12:31

Workout 3:
1 mile run
8:53

m/36/195

1000hrs
Fran
6m43s

1400hrs
dl(135lbs 15reps)/burpees
11m51s

1900hrs
run 15% incline 750m
4m20s

Total 22m54s

Performed the first two activitiew (fran & deadlift/burpees) back to back because its the STAMPEDE in Calgary and I dont have to time to hit the gym twice

...definately couldn't stay in the steam room for more than 25secs felt like I was going to passout

any word on the games?

33/M/175/6'00"

First of all, big thanks to Coach & Lauren for posting this as a WOD. I'm so bummed I couldn't make it out to the games and I never would have done the same WODs that the comptetitors were doing had you not prescribed them.

So, here's how I spent my Saturday:

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

16:47 (DL's were very slow, mostly singles. The burpees were easy, DLs just killed me.)

6 hour break

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (to deeper than required depth)
Pull-ups (chest hit the bar each rep)

9:28

Wait 4 hours

Run 750m on treadmill at 10.0 incline.

3:48 (Lungs were burning!)

TOTAL TIME FOR ALL 3: 30:03*

* Which is why I am here and not in CA right now...

I had a great time though, as always, when it was over.

Dan D.
www.CrossFitStickers.com

Went to the games for a few hours this morning and had a great time. The place is awesome and everything was well organized.

I was only able to stay for a couple of hours, but took lots of pictures and even snuck in a few pullups :-)

To all the athletes competing, you have my respect and admiration...that hill run looked freaking brutal. Good luck tomorrow.

3-2-1 Go!

33 yom 240 bwt
did 800 meter hill run
time 4:13 (with 5lb backpack)

lack of equipment so did:
21-15-9 of
push ups/squats/ring dips/pull-ups (new standard)/double unders
time: 18:20

SPEAL you GOT THIS! TEAR IT UP BRO.

Workout B only. Subbed 225# DL as 275 is about my 1RM right now. Burpees as per CF games standars. 9:31.

3-2-1 Meet Pukie!

31/m/170

21-15-9

95lbs thruster and pull-ups: 4:28 (pr 4 fran) down hill from there though.

rested 20 mins and did 5 rounds of 275lbs deadlifts (5 reps) and burpees (10). 10:38

rested 30 mins and ran a mile 9:00 my slowest mile ever.

24:06 total time..

24/m/185

13:45 for 21-15-9
8:46 for 275# DL and Burpees
5:56 for 1.5 K on track

28:27

NO #'s Good WoD I've been X-Fittin for 7 months I will READY for the GAMES Next yr! Prob see you All A CERT. before that..

22/M/140

Did Fran and the DLs this afternoon at the local YMCA. Unfortunately I only had access to a split bar and the barbells there are in a hexagon/octagon shape that didn't really help at all.

Fran as RX'ed and tried to bring my shoulders to touch the bars -- 5:33 (43 seconds slower than my best)

15-20 minute break

DLs/Burpees at 225# -- 7:01

4 hour break with a salmon pasta lunch (terrible idea)

1 mile run on a track -- 5:58

Total time was 18:42. I'm going to be smoked for tomorrow.

so I just re-read the comments, particularly about pull-ups. so I decided to do some comprehensive research myself, in determining the controversy about the pull-ups. discovered the United States Pull-up National Committee's website & under the FAQ section: http://www.pull-ups.com/na/faq.aspx it clearly states that the official pull-up significantly involves only a pull. while going up. & there's an undeniable difference in add during night time.

Adapt or die.

I can do 34 pullups in a row, but damn few of those chest ones. Tough for me, but that's half the fun. At first, I thought those tough new standards were unfair, but then...well life's like that, so deal with it. 3,2, 1 GO!

Good luck to everyone out there at the games and doing this wild WOD.

Posted in order completed. Attempted to match games as close as possible. Appx 90 degrees and very humid in garage today. Brutal objectivity from each other on reps.

N: 28/115lb
Run: 1.5K = 6:13
Fran: 4:45 (assessed to chin above bar)
DL/Burpee: 6:28 (scaled to 175 lb)

J: 32/165lb
Fran: 3:46 (chest touch bar as Rx'd)
DL/Burpee: 4:15 (damn those top 10 dudes were fast!)
Run: 1.5K = 5:20

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

Time: 15:11 as rx'd(first time as rx'd)

5 rounds for time of:
225 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Time: 11:51

1 Mile run

Time: 8:16

Total time for all three workouts: 35:16

F/37/5'4"/143ish
rest week

m/19/5'8"/147#

Fran (regular, not games standards)
4:38 (PR by over 4:00)

Run uphill 800m
3:42

Deadlift/Burpee
14:41, but dropped down to 225# for last 2 reps

At the games, I would probably have ~6:30 for Fran, 4:00 for run, and DNF for the deadlift/burpees. My 5RM max for deadlifts is 275# right now, so doing 25 of those babies was just daunting. By the 23rd rep I tore a callus and I simply couldn't hold on so I had to drop down. Amazing to think that Speal weighs less than me and could destroy me on those deadlifts. Go Speal!

Forgot to total:

Didn't do it as rx'd, but if I were at the games I would probably finish around 26:00-27:00 I guess.

Fran WOD: 9:55 as RX’d for the Games

Dead Lift / Burpee WOD: 11:36 (Sub 245 lbs)

Run on treadmill set at 12.0 incline:
(0.50 miles in 5:55) minus (0.03 miles in 0:25 during ramp up) = 0.47 miles = 750 meters in 5:30

Total = 9:55 + 11:36 + 5:30 = 27:01

Fran Chest to bar 11:38
Dead lift/burpee 18:40
Run Eliptical 10:02
Hey Mike M I beat the rookie by 1:46

45/M/6'/180 STA.74

95 POUND FRAN AS RX'D
TIME: 6:24

THRUSTERS TO 12 INCH BOX UP TO FULL OVER HEAD.
PULL-UPS CHEST TO BAR.

5 ROUNDS OF 5, 225 POUND DEAD LIFTS AND 10 BURPEES.
TIME: 7:27

ALL DEAD LIFTS FROM FLOOR.
FULL ROM BURPEES AS RX'D.

.5 MILE 30 TO 45 DEGREE HILL RUN BEHIND STATION.
TIME: 2:46

TOTAL TIME: 16:37

DID NOT GET 4 HOURES OF REST BETWEEN WODS. NOT FEELING TO BAD...YET.

GIVE ME SHELTER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Wow! What a day!

Fran as rx'd (CF Games standard)
7:14 Big PR!
Did Fran last weekend and the One World Level 1 cert in 7:32; now 18sec faster and with bigger pullups! Sub 7 is in sight.

Rested for ~30min

(275#DLx5,Burpeesx10)x5 as rx'd
8:14

Rested for almost 4hr

750m up and down steep hill near my house.
3:25

What a day.

I wasn't planning on doing this WOD, but couldn't resist.

Fran on rings - 6:27

220# DL+burpees - 8:51

1.6km run - 6:40

Total time - 21:58

46 - 6' - 210#

As RX'd: (With the RX'd 4 hour interval period)

"A" workout: RUN...6:00 even.
Ran 1.2k with 100' elevation gain overall

"B" workout: Chesticles Fran: 5:46

All pull-ups chest to bar. This was really tough due to making up Thursday's pull-up ladder using chest to bar technique.

"C" workout: 5:35...
5X
5 x 275# Deadlift
10 x Burpies...All clapping with target 8" above max reach.

Total: 17:21

To and insult to injury, I started a remodel today in the 90' heat...Took breaks to meet the RX, very dehydrated.

Looking forward to seeing how badly the beasts crush me!

F/38/5'6"/140

150#DL/Burpees: 9:49
(short break to change shoes)
approx 1.5K in 7:10

M/40/5'11"/175
did the ladder pull-ups (posted on 7/3) and ran approx 1.5K in 6:07

45/M/6'/180 STA. 74

95 POUND FRAN AS RX'D.
TIME: 6:24

THRUSTERS TO 12 INCH BOX UP TO FULL OVER HEAD.
PULL-UPS CHEST TO BAR.

5 ROUNDS OF 5, 225 POUND DEAD LIFTS AND 10 BURPEES.
TIME: 7:27

DEAD LIFTS FROM FLOOR.
FUL ROM BURPEES AS RX'D.

.5 MILE STEEP HILL RUN BEHIND STATION.
TIME: 2:46

TOTAL TIME: 16:37

DID NOT GET 4 HOURES REST BETWEEN WODS. DON'T FEEL TOO BAD...YET.

GIVE ME SHELTER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

165#DL/Burpees

7:25

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups (on Rings)

12:29

First time Fran. Cool!

All 3 wods done approximately 4 hours apart, done to Crossfit Games regulations and as rx'd for women.

Nearly 1/2 mile up a very steep hill (done on the road) - 4:08

"Fran-ish" wod with 67# thrusters - 6:13

DL and Burpee wod - 4:36

Total time - 14:57

Janet f/49
Fran 50# thruster and 100# lat-pulls 6:45
5 rounds of 155# deadlifts and burpees 9:41
Run 1.5 k 8:17
Total time 24:43

f/41/125

I did all exercised as prescribed only Im retarded and waited only 20 mins in between to do each one.

Fran (w/chest to bar pull-ups
time: 10:03

5 round deadlifts and burpees with a clap
time: 12:04

hill run:
time: 6:10

Devin m/19/157
fran as prescribed /chest to bar
time: 10:48

Larry m/22/160
time: 10:59

had to combine pull-ups and burpies into one workout and run for second workout.

ran approx: 4 mi

pull-ups and burpies as rxd (6:17 pull-ups)

just started crossfit yesterday, only equipment avail. running trails and pull-up bar.

51/M/150

Went to the Games today, and it was AWESOME! Delighted to finally meet Coach, Lauren, Nicole, Lynn, and Coach Burgener.

Only had time to come home and do the new "Fran."
85lb thrusters, chest-touch pu's.

11:40

over 5 minutes longer than my last Fran; then 1 mile at Aptos High Track:

7:28

Not particularly fast, but a PR for me, since I've never timed myself before on the mile.

From the “necessity is the mother of invention” school of physics, a respectfully submitted suggestion for comparing RX’d to Scaled WOD’s in future CrossFit Games:

Since CrossFit defines fitness as a function of work capacity, perhaps it should allow athletes the option of increasing the reps by an amount inversely proportional to a decrease in weight, since this would yield the exact same amount of work (e.g., 5/6 the weight times 6/5 the reps).

For example, the work in doing 5 reps @ 275 lbs is the same as (actually, slightly less than) doing 6 reps @ 230 lbs; and from a work capacity perspective, there is no reason to prefer one to the other.

It is true that the ability to handle 275 lbs demonstrates greater strength, but CrossFit measures fitness as a function of work capacity, not as a function of strength (though the two are certainly related).

30/m/5'10"/225

1.5k run -- 7:00 min

34 M 195

Fran As Rx'ed 5:35

DL/Burpies As Rx'ed 5:15

1500 Meter Run 6:28

Total = 17:18

Not good enough for the games this year....maybe 2009

M/38/6'1"/183

WOD #3 750m offroad steep uphill run: 4:03 (avg 800m 2:40) Don't know if the grade of that hill compares to Aromas but it kicked my butt.

All I will say about the chest to bar pullups is hell yeah they were harder but damn fun. I welcome the new challenge and I'm sure the real athletes out there and the ones at the Games are not complaining like a bunch of 3 yo girls either!

SUB 65# th
SUB 90# assist pu
28:00 (no rest)

SUB 185# dl, 3 reps
bp as rx'd
12:00 (no rest)

SUB .5mi on 15% tm
8:00

M/38/150

12:10
5 min between events

Adam, I see "juvenile" nailed it. Yes, I crossfit - a member of the crossfit community if you will. I shall now immitate your line of reasoning: you disagree with me Adam Temple owl, therefore, you are a ...nevermind. You're obviously trying to score some points with your dick comment, so why don't you go run off and see if you earned a cookie. I think most adults here realize everyone is entitled to think for themselves. Try it, it will exercise your brain as well. It could prevent you from making wildly inaccurate assumptions about other community members' crossfit skills and experiences (duh..I crossfit better than you do, duh...), and it could prevent you from appearing like a mindless lemming.

Hari I love that idea, but to play devil's advocate.....one weight makes everything a level playing ground, 275lbs is always going to be 275lbs. Some people might be able to lift 230# 6 times,but cannot lift 275# 3 times. Their work capacity might be the same at 230#, but nature doesn't give the option of choosing a smaller rock...........although you could build a tool and break the rock into smaller pieces, but that would take more time.

Workout B

Me -
RX'ed (till 4th and 5th rounds, when I could no longer move the bar. Then 255)

32:54

Wife -
Deadlift 53 lbs.
14:10

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

Warm Up: Greg A's Warm Up 10 reps per exercise

All 3 WOD's with a continuously running clock: 38:53

Fran: I did this Fran a little slower because I wanted to do all three WOD together so I saved some. All thrusters taken from the floor A to A at the bottom completely locked out overhead. I was not feeling my kip today so I did strict pull ups from dead hang to chest hitting the bar. Time for this Fran: 13:07

245lb Deadlift & Burpees: Did 245lb instead of 275lb and I am glad that I did. I had to break the last two sets up into 3 and 2. The Burpees went fine but I was gassed after Fran so my clap was not a happy clap. :>) Total time on this workout: (29:41 elapsed) 16:34 on this WOD

1.5K Run: Did 1.6K around a track. No POSE, in fact it was a pity party that took me (38:53 elapsed) 9:12 for the run WOD.

Right now as I write this, I am so gassed, I feel like a bag of beat d_cks... totally useless.

Have Fun, Train Hard,

Billy

m/42/200/5'11
Fran 11 min
couldn't do other workouts due to family affairs, possilby make up tomorrow depending upon new WOD

800 m hill run 5:25
Deads/burpees as rx'd 11:40
Fran 10:27 (PR)soon a sub 10 fran

total 27:32

Even through in a 1 hour game of frisbee football at the fire house.

37m/5'10/178

3 rds 21-15-9 10:10
95 lbs thrusters
pull ups/did not touch chest
5rds 9:53
275 lbs deadlift
10 burpees with clap
1 mile run 8:32
total 28:35
m/37/235 3th week on crosfit

Coach,
Thanks so much for putting us through the games workouts today, it was amazing. For everyone like myself that couldn't make it or maybe didn't feel like they belonged there, today was important. I know my scores are different than they would be if I were at the games and I have no idea how they will compare to the athletes there. I also decided I don't really care. I put out %100 today and it was awful. I did the day as rx'd and am proud of every rep and every stride. I've never felt more like a CrossFitter than I do today. Thanks again,
Cody

3pm
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
-6:58 as rx'd-

6pm
Run either 750m on a steep trail or 1.5 K on a road or track
-750m w/120ft elevation gain 3:54-

7pm
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
-7:57 as rx'd-

total time 18:49

M/21/5'7"/160

1230
Fran as rx'd: 6:09

1630
Deadlifts/Burpees as rx'd: 7:27

1.5k run: 6:01

For total time: 19:38

so awesome. i feel the spirit of the games!

best of luck to all the competitors.

Deadlift/burpees, 225lbs deadlift: 8:18

Did CFE swim workout earlier, so I'll skip on the remainder of this WOD.

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

As Rx'd 21-15-9 Time 14 minutes

Rest 6 minutes while changing weights

As Rx'd Deadlift & Burpees Time 21 min 30 sec

Rest 20 minutes while walking to a dry sandy riverbed to run.

Run 1/2 mile in the loose sand Time 5 min

Rest 1 minute for the return run

Return Run 1/2 mile in the loose sand Time 5 min 30 sec.

Did not have the time to wait for 4 hours between events. This made for a good WOD.

OooRahh CrossFit

My brother Andy and I both completed all 3 workouts.

Fran (kipping PU for me, jumping for my brother)
Me 10:25
Andy 12:00

.9 mile run
Me 6:55
Andy 8:33

Deadlift workout (275 for me, 225 for my brother)
Me 8:12
Andy 11:30

Total
Me 26:02
Andy 32:03

#305, Adam, writes,

"[O]ne weight makes everything a level playing ground, 275lbs is always going to be 275lbs. Some people might be able to lift 230# 6 times, but cannot lift 275# 3 times."

You are correct, but are we measuring strength or are we measuring work capacity? Why exclude a significant segment of the population from competing on the basis of work capacity, simply because they are not strong?

For example, the WOD could also have been 4 reps @ 345 lbs or 3 reps @ 458 lbs, thereby eliminating many of today's competitors; but what would be the point?

(Also note that to win, the weaker athlete would need to do 6 reps faster than the stronger athlete can do 5, not a trivial accomplishment. Clearly the stronger athlete would still have the edge.)

age 42
bwt 215#
1-4:50
2-10:10
3-10:00(did a twenty four minute stationary bike (hill workout, figured run would have been 10 min.
Total: 24:50

Only completed two of the workouts due to time constraints. Working nights and I have to sleep sometime so I couldn't start until about 1230.

1.5k on high school track
Time: 5:26

Then 4 hours later

5 rounds for time of:
225# DL (scaled) X 5 reps
10 Burpees (To Games standards)
Time: 10:18

Thanks Coach!

m/24/6'1"/226

Fran (still doing beginners pullups)
9:50 (7 minutes faster than last fran, was able to do the first and last sets of thrusters unbroken)

1 mile run with very mild hills
8:22 (worst time in a looooong time)

Deadlift/Burpees
14:26 (ouch)

Total Time: 32 min 38 sec (if i got my math right)

as rx'd:

'08 Games Standard Fran: 6:20
DL/Burpees: 6:21
Run 1500m: 5:27

in that order: 18:08

new form requirements were tough to follow all by myself, but I did my best!

Hari
The point would be that they are not suited for the RANDOM task. Changing the weight and rep scheme makes it a completely different task. I guess we want more work capacity, but we want it increased to be increased by shortening time.

Been doing Crossfit for about a year now. Absolutely love it. This is my first time posting though. I wanted to work up to some times worthy of being posted before I actually posted them.

Did all three workouts today.

Run up steep hill: 2:13

Fran as Rx'ed: 9:57

Deads/Burpees with 225 deads: 5:05

Grand Total: 17:15

WOW!

What a day to pick for a return to CF (unrelated injury).

Modified, no beaks & w/Ladies wt:

3 min Heavy bag
Light Fran (regualar kips)
3 min Heavy Bag
Deads & Burps
3 Min Heavy Bag

T: 26:10

Nice n' sucky to be back!

C

"I guess we want more work capacity, but we want it increased to be increased by shortening time"

I'm sorry, I meant; we want work capacity to be increased by doing the random task task in less time.

sorry Hari, typo again, but I think you get what I was trying to explain.

hari -

actually, the weaker athlete would have to do the 6 reps at 230 in a faster time that the stronger athlete could do the very same - 6 reps at 230, if he chose to go at 230 instead of 275.

1.5k run - 6:59
21-15-9 thrusters + Pull ups - 3:51
5 sets 275# DL x5 + 10 burpees - 4:10
I didnt have 12 hours, so I did them in about 3.
I did the run and 21-15-9 back to back, then about 2 and a half hours later did the last one.
That was rough!
Total time- 15:00 even

Fran with mostly jumping pullups in 8:21 (-26 new PR!)
DL/Burpees as Rx'd in 12:29
1.6 Km road run in 9:09 (first straight out 1 mile run since high school)

Total 29:59

Can't believe I completed all three. This will hurt tomorrow...and probably for a few days more.

m/35/235
gave this a shot today.
Ran on Treadmill at 1%grade 7:32
Dealift/burpees - 6:15
Fran - 4:56
18:43

Deadlifts/Burpees with 125Kgs: 5:52

Thrusters/pullups: 6:29

Run up steep hill on road: 2:57

Total: 15:40

Long way to go to get anywhere near those elite guys.

Speal - you are an amazing athlete

New "Fran" was very tough with the pullups to chest. Nearly doubled my Fran time

P.S. The 4 hour breaks were shortened to 10 mins just for sh!ts and giggles

#321, Adam, writes,

"The point would be that [weaker athletes] are not suited for the RANDOM task."

The tasks are not completely random. If they were, we would occasionally be asked to do 500 lbs dead lifts. My point is that we are measuring fitness as a function of work capacity. If we set the weight sufficiently high, we eliminate the possibility of measuring work capacity and instead measure only strength.

The athletes were allowed to choose the order in which they did today's WOD's, thereby eliminating some of the randomness. We instinctively realize that this is fine because the total work is the same, regardless of the order. The same is true if we decrease the weight and proportionately increase the reps.

44/m/5'9"/153

Only found time for the first two sections and both were done scaled to BrandX "Pack":

Fran #65: 9:40
DL/Burpee 185#: 7:30

#326, esteban, writes,

"actually, the weaker athlete would have to do the 6 reps at 230 in a faster time that the stronger athlete could do the very same - 6 reps at 230, if he chose to go at 230 instead of 275."

If your point is that the stronger athlete could scale down as well, I agree. But consider, for example, OPT's 2-minute Diane. If he cut the weight to 150 lbs, he couldn't do 50% more reps in the same amount of time, and neither could a weaker athlete.

M/27/5'10/220lbs

did fran only
10:00 (27 sec less than pr)

Vance

hmm.... work capacity...

different kinds of work put different demands on the human system... where would one draw the line in varying that inverse relationship of load/reps? herpaps looking at it only from fitness = work capacity can potentially miss one of the standard models of CrossFit; the metabolic pathways.

Hari
I guess they are slightly random, but the main thing is that we want to measure work capacity, but with a specific task. Were solving a math equation in a certain way. FxD/T=power. In these events we know f and d and were trying to solve t. In an AMRAP, we know the force and time, but we are solving for distance. I guess we are just trying to keep the math simple(:

34/M/133/5'6"

5 rounds of:
205 lb. deadlifts, 5 reps
10 burpees
TIME = approx. 7 minutes

Hats off to the athletes at the games!

22.m.134.65"

as rx'd and as ordered
11:11

17:17

7:40

m/37/175/6'2

Rode bike to work: about 20km.
Played fireman for 10 hours.
Rode bike home: about 20km.

Burpee/DL's as rx'd: 7:50

whew!

I tried to imagine myself at the games...... I would really embarASS myself.

Maybe 2010.

30/m/200

fran: 7:54 (counted many pu's that did NOT make chest to bar)
1500 meter run: 6:16
#255 DL/burpees: 10:04

total time: 24:14

what a day.

m/24/6'1/218

1.5K run as rx'd: 7:13
5 min rest
275 DL/burpees as rx'd: 10:03
4 hour rest
Fran as rx'd: 6:50

0945 for 275lb DL's & 10 Burpees, run to Class VI 12 Minutes flat

Feeling pretty rough today, still short on sleep.

Fran, scaled to 75lb:
21-15-9 6:50

+10lb and -2:00 compared to last Fran in May.

Finished up with 1000m row and a few laps in the pool.

m/34/6'/284

today was the most fun i have ever had training. i really looked forward to the challange of completing all three tasks throughout the day. i really had to pay attention to my diet all day so i could have the energy to train.

"fran" (weight assisted bw-170)

my time = 6:31

5pm
"#275 DL/ Burpees" as rx'd

my time = 13:26

9pm
1.5k run (up & down hill)

my time = 9:13

today's total time = 29:10

m/39/5'4"/143

Thrusters/Pullups (~ 10:30 am)
- scaled to 85# thrusters; chest to bar height, but didn't really ever touch the bar
- 10:58

Deadlifts/Burpees (~ 4:15 pm)
- scaled to 234# deadlifts
- 9:36

Uphill run (~ 7:30 pm)
- continuous uphill 2K run, but not consistently "steep"; went hard for the first 750m then slowed substantially
- @ 750 meter mark: 2:59
- @ 2 kilometer mark: 8:54

fran: 7:07
dl/burp: 6:04
did not run

m/33/208

Fran 5:41
DL/Burp 8:23
750 m run 2:37

3-5 min rest between efforts. Two Bass Ales at the end as a reward. It's great to work out at CF Camp Pendleton on a holiday. Thanks for the gear Coach.

M/27/209

Fran: 5'45
DL/Burp: 7'11
1.5K run: 5'32

Check log for notes.

25/M/195/6'2

only had time for one so i did the dl/burpees

as r'xd

5:38

21-15-9
4:47
275 DL and Burpee
9:52

Let The Games Begin!!!!

95#Fran w/Chest to Bar: 6:14 @ 1200HRS
275 DL/10 Burpees: 4:39 @ 1520HRS
1.5K Run (No steep hill, but I did do the run in the rain): 5:51 @ 1920HRS
Total Time: 16:34

Look forward to tomorrows Squat Clean Jerks!!!!

26 yom 6'2" 155#

Pre: CFWUx3 minus pushups
135# DLx10
225# DLx5

WOD: 5x (10x burpee with 5x 250#DL)
had to break deads into sets of 1 after first round
burpees chest to ground and jump 10' high with arms overhead

15:56

200#

4:20 Deadlift
4:23 Thruster
6:00 1.5k (6:27 mile on track)

14:43 Total

Too beat to do all three after yesterday's binge drinking.
I did the deadlift-burpee workout.
As RX'D:
5:25

Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 4:50PM - 750 meters up a steep hill
Day 1 Total - 16:40

All as Rx'd and videoed and judged by my wife. (except the run) Thanks honey!

scaled for puppies but only time for one WOD
95lb. Deadlift
10 Burpees.
5rnds 17:16

112 degrees in the shade.

Fran:
9:47 PR (with chest to bar pullups)

45min break

5rnds, 275# DL 5reps, Burpee 10reps:
11:07
(I did single deadlifts first round and then decided to just do all 5 from then on. It was actually easier than singles.)

Too hot to run.

The heat hear in the dessert is a WOD unto itself. Just stand out side for 10 min and your temp and heart rate increases. I have to sip water for my dry throat and do as much as I can in the shade.

Just a comment about the "kip/no-kip". As stated earlier, the kipping pull-up is a very athletic, FUNCTIONAL movement. I am a firefighter and let's say for example I fell through a roof or floor at a fire. Do you think I will be doing a "dead-hang" pull-up to pull myself up? Hell no! I will be kipping my ass off to get myself out of there. When you kip, you utilize addtional muscles and power from your core to execute the movement. Kipping pull-ups not only make your back stronger, but your entire body.

30/F/155

1.5K- 7:38

Deadlift/Burpee as rx'd for women: 7:50

(Fran tomorrow)

6th July, 2008

20:10 - 21, 15 and 9
30kg Thruster and Pull-ups

10:21 - 5 sets
100kg Deadlifts x 5 reps
10 Burpees (with clap overhead while airborne)

5:24 - Run 750m on a steep trail

Fran: 9:07

Deadliften & Burpees: 10:29

1.5k: 5:36

6 minutes, 135lb "Fran"
11 Min w/ 315lbs on dead lift, done consecutively after 5k run @ 6 min/ mile pace. burpies left me seeing stars during rest breaks...

3 month newbie
fran - 9:39 PR
DL/burpee- 11:06 - DL PR!!
1.5k run outside - 14:00- completed immediately following DL WOD - not even close to a PR - but it was completed.
Everything was as rx'd for women

M/27/170#/5'9"

All as rx'd for pack on Brand-X

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups (chest to bar only on first round :-( ) - 6:28

5 rounds for time of: (I did 6 rounds as I got distracted)
185 pound Deadlifts, 5 reps 10 Burpees (with clap overhead while airborne) - 9:23

Run 1.5 K on a road or track (1.6km on grass) - 6:30

We are part of a Marine infantry company deployed in Rawah, Iraq. Due to operational requirements we decided to do all three workouts in a row.

The 5 diehards are Boss, H&K, 5W, Hulk, and Peanut

Best Run time: 5W 3:53 (100 meter laps on gravel for 800 meters)

Best Workout A: Hulk 7:36

Best Workout B: 5W 10:43

Now it hurts just putting on our gear to go patrol, can't wait for tonights pain! Best of luck to the competitors at the games!

CFWU (scaled down to 5 pull ups)

Fran 5:25 (PR) - regular pull-ups, not bar-to-chest

DL/burpees - 21 min (275 required many breaks)

1.5 mil run - 7:20

M/200/5'10/29

The workout was rough enough, but the time constraints placed on me, and my apparant inability to read distance on the run made this way harder....
_________________________
Warmup - 3x 10-20 of: Dips, Frog kicks, Situps, Samson Stretch, BW Squats, 25# Medicine ball throw in Bench position

300# Deadlifts
Burpees
12:40

**2 Hrs later**
1.6 K run at a 25-dg incline: 12:09
(yeah. Oops)

**30 MINUTES later**
as rx'd and scaled

Pullups (Way harder today)
100# thruster
8:21
_______________________________
Then went to see Hancock with the GF, and basicly fell over half-dead. Good workout

I'm hoping the chest to bar thing doesn't become the standard just because I don't want to go back to looking like a 1st grader again as I do pull ups.

Used Jumping pull ups on workout 1 but otherwise as RXed 18:46 total.

Sweet Mother of God! What a day. Thankfully I worked today so I was able to get all 3 in.
Thruster/pullups 5:20 (PR by 43 seconds) F n A
Deads/burpees 5:28
1500 M run 6:56 Ran 15 laps of approx
100 M at the station.
Total 17:44

44/m/159#

Fran w/ chest touch on pull-ups: 9:40
previous best was 8:30 but i do dead hang and chin well over bar anyway, not kipping, so this didn't hurt me too much

1.5k run on flat surface (hey, we're outside of chicago, there aren't lots of hills around here):
7:10

DL's and Burpees: Massively scaled due to tweaked lower back, so not really even close to the workout others are doing, but hey, i wanted to do a version of the entire day:
135#/burpees, 5 rounds: 5:25

Fran: 4:50 with chest to bar rally made it a lot harder!
DL/Burpee: 5:54
1.5K run: 5:49 Up a not in credibly steep hill, but up hill nonetheless.
for a total time of: 16:33

31/m/219

5 rounds for time of:
185 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)

6:30

20 min rest

Run 750M on Treadmill (12 incline)

6:22

m/37/185

on vacation in Michigan, found a good globogym to workout plus awesome huge sand dunes

all rx'd:

Fran 3:47

#2 6:11

#3 ran 10 times up sand dune(approx:75m tall)

46/5'8"/125#

All 3 WODS done approximately 4 hours apart - SCALED...

Got 'er DONE!...

WOD: "Run" - 8:15
1.5K - neighborhood street.
No warm up = warmed up in my first 400-meters

WOD: "Fran" 65# THRUSTERS/PULL UPS - 14:38
(I was getting height to chest close to half of the time, however only touched the bar approx 5x's)

WOD: "DL and Burpees" 12:27
(DL-scaled: 135# my 1-rep MAX is: 180#)

TOTAL TIME - 35:20

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

Fran: 7.14 :(

DL & burpees: 6.36

Run: 6.14

21/15/9

07:40 Fran (normal pull-ups)
11:20 275lb DLs / 10 Burps
06:20 1 mile on track

25:20 Total

1st time with all Thrusters without rest. Had to pause to wait for pull-up bar. Need to work on the chest to bar, if that is the new CF standard. Form on DLs, not great, and did one at a time.

1st of 6 - recovery week
Just DL/Burp - took it nice and slowly - 18 mins.

Did these after a very long shift and little sleep. Took no more than 2 hours between each wod. Fran 4.39 DL/Burpee 7.04 1500m 5.37 Total 17.20. That would put me joint 107th. Room for improvement!

M/38/189

Workout 1: 1500 M run - 5:56

Workout 2: Thrusters/pullups - 7:33 (the chest to the bar made a big difference for me; added about 2 minutes to my time)

Workout 3: Deadlifts/Burpees - 9:16 (scaled the weight to 225#, could barely move the bar at 275#)

Total time: 22:45

59/m/175

WOD
Fran 11:00
1. Thruster @ 65lbs and jumping chest to bar pullups. (Geez, just when I could actually do successive pull-ups w/o jumping. Now I've got to get used to doing these.)

2. 14:30 - 5 rounds Deadlifts @ 185lbs x5 and 10 Burpees.

3. 4:10 - 1/2 mile run on steep hill (1/4m down and 1/4m up) Too hungry and tired to do the whole 3/4 m run.

4hr wait between #2 and #3. Thrusters and DLs scaled.

Total of 29:40

Age 52/BW 250# Done yesterday in the PM.
#1 = 275# DL x 5 (lucky this weight wasn't any higher) + 10 Burpees (ugly as usual and more of a toe raise than a jump) for 5 rounds (11:10).
#2 = "FRAN" used 95# for thrusters (more of a push press though so added 21/15/9 free squats after each set); pullups, well they were pullups, none meeting GF Games standards); (11:47).
#3 = subbed 1500 meter row (6:50).
Done with approx. 15 minutes rest between events.

F/39/120

Just did DL/Burpee workout. Scaled to 155lbs.

8:28

30/m/5'10"/225

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

9:50

Total Time = 27:27

Fran: 10:11
1.5: 12:25

probably won't do the third workout

M/36/200

As Rx'd

11am
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (chest must hit the bar to count)
-7:04 (I think I could have cut this down some but was worried about new standard.)

7pm
Run either 750m on a steep trail or 1.5 K on a road or track
-800m up a steep hill 3:37-

3pm
5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)
-3:44 as rx'd- This one almost killed me.

Total: 14:25

Did Fran As Rx'd 8:58, PR by 1 minute

Ran 12 min (distance unknown)

Followed by Fran:

8:47 (PB) (regular standard PU) (beat last time by 4min 36 sec (13:23)

Anyone who says CrossFit doesn't work isn't trying hard enough, or is full of crap.

22.m.134.65"

forgot to mention
as rx'd as ordered
11:11 *was halted on the last round of these because some guy at the gym noticed my strange pull ups and wanted to know more then he tells me he saw a video on youtube about the "Fran" WOD so this took a few minutes until i could continue again... i hate being rude

17:17 *275# Deadlift was rough made up in burpees

*after 3 hour break... (had a dinner picnic to attend)
7:40 *this was a mile time. i wasn't at the gym. so i ran up and down my street, which is 0.5 mi one direction, with what i would call hills not what CrossFit calls hills.

#1 and #3 in 14:19

(85lbs Thrusters, Strict pull ups, about 10 min)
(Up Naeve to Murdock, about 4:30, 750M)

One day late, decided to do the Fran, and see what happens. Still on assisted pull-ups, so scaled that way, otherwise as rx'd. I ended up doing all three workouts in a row with about 5 minutes rest between.

1st - 7:05

2nd - 7:10 ( as rx'd)

3rd - 5:49 (did 800m on treadmill, as vertical as it could go for most of the time)

Total - 20:04

Felt great about this workout as I' m now two months into Crossfit, still bodyweight is 270 lbs.

46/m/270
#1 used 40 lb dbs, jumping pus 6:15
#2 4 hours later, 225 x 3 dl, 185 x 2 , burpees as rx'd 12:54
#3 45 1 hour later 1/2 mile uphill curling to home 6:41
25.10 total

23/147

WOD's as rx'd

11:00am
Thrusters&Pullups
5:18(chest to the bar)

2:30pm
Deadlift&Burpees
5:14

5:00pm
1500m Run
5:30

Total Time: 16:03

29 yom, 180 lbs

thrusters & pullups- 7:23
deadlifts & burpees- 9:25
no run, did 15 mile trail run yesterday

NBNBNBNBNBNBNBNBNBNBNBNBBNBNBNBNBNBNBNBNBNBNBNBNBN

At work, so the logistics of completing all 3 WOD events are near impossible as Rx,'d. Not to mention all of the beer and lack of sleep last night made this a challenge, indeed!

I started with the DL/burpee torture: 13:14, Avg HR: 153. After 5 minutes...

I got on the TM@1% grade and began a jog (believe me, 6 mph is good for me), and was too gassed to sustain it, so I ran/walked a mile dropping to 4 mph as needed. 12:14, Avg. HR: 148. After 5 minutes...

Started the first round of thrusters and simply died at 10 reps. Added 10 jumping pull-ups, called it a day. Then...

I stretched.

NBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNB

High Fran: 7:13*
DL 275/Burpee: 7:48
1.5 K run on track: 5:25

Total: 20:26

Had the Height, but not the contact on some pull-ups reps. Would not have been righteous at the games.

24/m/198
Deadlift/Burpees - My dumb a** did 285 instead of 275...4:54
Fran Chest to bar - 6:49
Run 1.5k on track - 5:59

17:42 total...not too bad...I'm very happy with the 1.5 k time...I have never even run a 7 flat mile, and I'd have been sub 6:30 if I ran the last 100 meters.

Did the workouts one after the other. Took about 10 minutes between each one.

1st workout
3:11

2nd Workout
9:35

3rd Workout
4:56

Bdy wt. 216

as rxd except for rest between exercises

21, 15, 9 reps
95# thrusters
pullups

Time 8.55

second workout 7 hours later
(sorry, realtor's don't understand crossfit schedules)

5 rounds
275# dead lift 5 reps
10 burpees with clap overhead

Time 8.46

rested 25 minutes then ran approx 1 mile

5.42 (wow...didnt know I could run that fast!)

Yeah no.

Did not have the time to do as rx'd.

warmup, warmup and more warmup

3 rounds 275dlx5/burpee x10 neither exercise was tough, however the combo of the two is brutal, they are so different. 5m 0s

got some water then
"Franita' a quick 7/5/3 1m20s

more water then
bike 1mile 2m40s

I was wrecked had to cool off in the pool, no laps, for about 30minutes I was destroyed.
Congratulations to all the competitors, that was a heck of a format.

manana rx'd 155 for 30 reps

blew a disc during dl 275lb round 4 heard a pop then crashed to deck. any suggestions?

39/m/195
This was a challenger:

1 - 9 minutes
2- 10 minutes
3 - ran the elevated 800m in 4 minutes
walked a swift mile at 15 minutes.

fran 8:39
DL / burpees aas rx'd 16:48

Did Fran as rx'd in 4:55 new PR. I always did it with dumbells. Now that I have the barbell and bumpers I am in business.

Did the other workout scaled down,
Five rounds of 225 deadlift and 10 burpees 7:49

Good stuff. No running. I'm saving it for tomorrow.

Started with Franish: Did pull-ups on rings
8:43

4 hours later: 1 mile run on the sand at the beach: slow pace
11:00

Finished with DL/Burpee as RXd
9:40

42/f/5'3/110

Fran
65# & Kips - Chin Up only
= 10:44 New PR

5 Rounds for Time
185# DL x 5 and Burpees x 10
Rx'd for women
= 15:59

M50/170

Workout A.....regular fran 6:35...my bar in the basement doesnt give me enough space to get the chest to hit the bar.

Workout B.....8:05 (deadlifts/burpees)

Workout C.....1.5 k run.....7:10

Total........21:50

M.32.196

Did Fran and the DL workout today, 20 mins between the wo's.

Speal, you tor that up

M/200/43/

Travelling. Substituted

Pushups 50/40/30/20/10 reps for time
Situps
Squats

28:02

36 M 168#

Deadlift/Burpee: 6:17 as Rx'd
Thruster/Pull-up: 3:36 as Rx'd
750M run on treadmill set at 15 (highest incline):
4:36

Total: 14:29

BW 70kg

225kg DL Burpees 10.04

1.6km Run 6.23

Fran 45kg Thr/Chins 3.54

T=20.21

30/F/155

Fran: 7:19

M/44/178 lbs/ 5'7"

1st round 29:12, wts and reps as scripted

2nd round 13:58, wts and reps as scripted

3rd round 750m 7:38, up and down hills.

Nice!!! It will be an advil night for this old body.

M/35/185

Fran-3:26 tie PR, not chest to bar, regular Fran as Rx'd.

DL/Burpee-4:51 as Rx'd.

1.5k run-6:40 outside, flat course, immediately following DL/Burpee Wod.

Total time-14:57

Not to the Games standard, but still happy with the times. Had to alter time between Wods to meet work schedule. Not a day off in Iraq.

1500m Run
5:45

Dumbbell Fran (2 x 20kg dumbbells, Chest to bar PU's)
9:14 - pathetic!

DL/Burpee
7:36

TOTAL: 22:38. I'll sleep well tonight!

27/6'8"/215

DL/Burpee 7:17
1.5km track run 6:04
Fran 7:38

total 20:59

m/27/225

1. Fran - 3:16 (mostly jumping pu's)

2. DL/Burpee - 7:12 as rx'd

3. 3/4 mile on incline - 7:30 (misread it and did .75 mile instead of 750 meters)

Total 17:58

31/m/190

Thrusters/Pull ups

75lb thruster - Pull ups definetly not to the chest.

8:30

Thought I could do the next workout a few minutes later but struggled with the first 10 burpees so I guess we'll try that later.

Thrusters + chest to bar pullups: 7:55
Deadlift/Burpees: 6:02
1.5k run (on road): 6:06

Total: 19:53

More than doubled my PR time for Fran (3:37). Missed several chest touches which I did not count. Should have practiced the chest pullups beforehand.

24 yom 169 lbs.

did the deadlift WOD 06:30.

M/19/188/5'6"

As rx'd

Run - 6:48
Thruster/Pullup - 7:33
Deadlift/Burpee - 5:15
Total - 19:36

2.5 mile run
19:30
then
21-15-9
95#thrusters/Pull-Ups
7:54
Very difficult

3.3 Mile Run in 30 minutes

then

21-15-9 at required weight.

Then did the pullups in the same order

Total time 19:31.

Didn't get to deadlifts or burpees...:(

Just started. This will be my third crossfit workout.
21-15-9
11:28

About to start the deadlifts

Damn, 2 days behind so had to do all 3 in one go. Thrusters/pull-ups (77lb)
Run
Deadlift/burpees (143lb)

About 50 mins all in; 1.5k was about 6 mins but the rest was sloooow.

1. run 1.5km (track) 6:16
2. DL(125kg)+burpee 11:44
3. Thruster(45kg)+PU(no kipping) 17:12

Total: 35:12

Fran

6:46 PR

3 rounds (95 LB Thruster;Pull-ups)(6:04) followed immediately by 5 rounds (275 LB Deadlift, 5 Reps; 10 Burpees)(8:45). Waited 4 hours, ran 1.14 mile in 7:44.

warm up with 5k 29:05

Fran Lite @ 85lbs 8:14

Legs were a little pre exhausted after run

#405 mikey - yes, advice: take plenty of time recovering. I've blown out my back on DLs twice before, maybe three times if you count my latest confluence of injuries. This last time I was recovering for two weeks, feeling really strong those last few days, and decided to try some KB swings - light, 12kg, 5 rds of 30 reps... very much the wrong movement. Reinjured, and slower to recover this time.

Bodyweight movements - pushups, pullups, and BW squats. "Grease the groove" and do sets throughout the day. Three stretches - hip flexor (runner's stretch), hamstrings, and glutes. Be careful on stretching the glutes - you do this with your knee bent and rotated outwards. I mildly sprained my knee doing this stretch too casually and too vigorously last week.

Those three exercises and three stretches should work to assist your recovery. Of course, you may be confined to bed/chair rest for a few days if it's really bad.

Just really want to emphasize to you, take your time on the recovery. I'm fed up with being injured, and would not be in this state if I'd heeded the signs and been more responsible in my rehab.

Best of luck. write me if you have any more questions on my experience

Fran 5:04
Run 800m hill 4:43
Will do DL/burpees in a couple of hours.

Fran kicks my ass!!

F/27/128

22:36

22:36

21 15 9 - 4:14
deadlift burpees - 7:49
1500K - 6:59
total - 19:02

145lbs/31yoa

I did all these as Rx'd.

1. 5 rounds of 275# deadlifts x5, 10 burpees: 6:21
(all DLs were unbroken, burpees wee the slow down)

3 hours later

2. 21-15-9 of 95# thrusters and pull-ups with chest touching bar: 8:23
(had to make up one pull-up in the third round as I my chest missed the bar on one rep)

3 hours after that

3. Run 750m (.47 on a treadmill at 10% incline): 4:20
(this was by far the hardest, as my legs were toast!)

Total for day 1: 19:04

Tomorrow is the 155# squat clean and jerks x 30. Nothing like lifting 107% of your BW overhead...after cleaning it...from the floor.

Fran 13 minutes
DL 10:20 minutes
1.5 KM run on TM at 3% grade 7:36

Total 30:56

In a post on today's entry, I said that I was inspired by the performances in the Crossfit Games and hope to someday be able to even complete a WOD such as the 275# DL / Burpee combo. Well, I went to the gym tonight with a lot of inspiration and adrenaline and decided to give it a try.

I am shocked that I am able to write this:

5 Rounds:
275# DL x 5
10 Burpees

As Rx'd: 12:12

While I wouldn't have made the cut at the Games, I have only lifted 275# a few times recently. I cannot believe I just did that. I have never even deadlifted more than 275#, so who knows what I can do next. I have no idea, however, how anyone could do another two events after that -- you are all insane athletes.

You go Joebot!

21-15-9 95# thrusters and chest-ups
17:30

5 rounds
5 275# dl and 10 clapping burpees
11:20

1.5km run
5:42

total 34:32

fran-8:17

1.5 mile run (oops) - 12:39

DL/Burpees-9:21

late post. done day before yesterday (Sat., 7/5/08)

breakfast: run 46 minutes = 6.1 miles

work work work

back to the big box for WOD

dl+burpee = 5:25
"bumpin Fran" = 7:30
750m hill run = 4:20
time = 17:15

ugh. legs n back sore n tired from work and doin dl+burpee workout the day before. bumpin Fran wuz awful as contact pull-ups just destroyed my time had to redo several missed attempts; head wuz well above the bar on all, but missing that chest touch; not to mention i wuz tryna be real careful not to tear the hands. bleah. got a long way to go before i'm on level to compete with the top bada$$ sheroes @ the Games.

Did only the Thrusters & PU's: 8:15

Jeff @ home
Fran w/ CF Games Standards
4:10

DL/Burpee WOD Games Standards
3:12

4 hours between WODS. No run. Yard work in sun between WODS instead

M/46/145lbs

0700 hrs CFWU3 pullups at 5
"Fran"
As Rx'd to standard. Chest to bar makes a big difference - will do this way from now on.
8:53

1330 hrs
BWU and light snatches for WU, DL 135x10, 185x5WU
5 Rounds
5 DL's scaled to 236 lbs
10 Burpies
11:28

1800 hrs
jog to hill for WU 11:00
750+ m hill run
4:43

Total = 25:03

Alas 275 lbs for DL's would've excluded me as my current max is 270. Maybe in a couple more years.
Incredible athletes at the games (and posting too). Fascinating to follow from the seat in front of my screen. Maybe next time in person.

We'll see what 155lb clean and jerks do for me tomorrow. Maybe I can go for distance pushing them down the street.

37m 185
deadlift workout: 9:00
(done on monday 6/7)

Charity-
WOD #1-4:13
65# Thrusters & Plu's to CF games standards
WOD #2-3:53
185# DL & burpees to CF games standards
WOD #3
1/2 mile on TM @ 15% incline
5:57

1200
High Fran 6:16 (palms in -- will try palms out next time) -- as Rx'd

1730
275 DL + clap burpees ~6:15 (watch stopped for one round so close estimate based on 4 rds in 5:00) - as Rx'd

2230
1.5 K 6:14 (no hills in FL -- on Bayshore)

Total: 18:45
Just realized all three were almost exactly the same. Strange.
34m/170/68"

What a great CF day! I admire the competitors at the games. If I keep up the progress, maybe I can participate next year and hold up the bottom of the standings.

275# DL burpee wod with Ewen, 4:59. Legs were really fried.

F/33/115#

Fran: 10:11
1.5: 12:25

hole-y cheezitz Charity!

those times woulda put u in 1st place on day 1.
bad a$$ :-)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Nic - Thrusters: 7:23, only fouled twice on the pullups..what a
difference!!
DL: 7:04 disappointed had a neighbor stop by that
interrupted my judge!
HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

20 min run to rec center

Fran

don't remember time...18:xx?

did #2 today

11:10

Deadlifts @ 195 for rounds 1 & 2 (accidentally! I was working with different weights than I'm used to!), then @ 165 for rounds 3, 4, & 5.

Burpees without the clap (forgot), and not up to CF Games standards (i.e., normal pushups, not chest / thigh touching the ground each time).

did 21, 15, 9 of squat thrusters and jumping pullups. in 9.21

255 Deadlift 5
10 burpee

5 rounds
6:18

fran plus = 9:14
ran 1.5K = 6:25
deadlift + burpees = 8:22

did the deadlifts one day after the other two and did those two 10 minutes apart.... the numbers at the games are just awe inspiring

A - 20:20
B - 25:55
C (1.5K) - 7:00

I'm just glad I could do this stuff as rx'd.

Fran 65#. Wait 1 hr
DLs 160# & burpees. Wait 2.5-3hr
750m run up Baker Beach hill
23:51

Started out with Fran and kinda tweeked my knee so I didn't want to push it. I really want to get my Fram time up. Right now I am around 7:00 or so. I was dripping sweat this morning doing the workout and I was loving it.

Nokip get a life. If you want to not kip that is fine but don't come around preaching that we all need to stop kipping. Personally I think that kipping is better than not, so I will keep kipping.

Could not structure my day around the 4 hour intervals, but here goes:

DL/Burpees: 11:08, but had to scale DLs to 225 after set 1.

7-8 hours later after a huge unhealty meal, did Fran normally (no chest) at 9:07. Then followed up with .8K run on extremely steep incline 20 minutes later and that took 4:47.

cfwux3
burgwux2

3 WOD's
Fran - 12:51 (no chest- not there ye)
DL/Burpees 5/10 scaled wt only had 230# 5 rounds 7:56
1.5k 9:31

total 31:42

M/31/168

Fran 7:20 (couldn't get bar to chest after 21)
Deads @ 225 with burpees 9:46
750M run (steep grass hill) 2:20

19:26

only fran...

8:41

(PR around 6:20)

5 rounds for time of:
275 pound Deadlifts, 5 reps (subbed 255#)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

BW: 177

Did these two on different days.

DLs, burpees: about 18.5 minutes (forgot to set watch).

Hill run up Turkey Hill, Hingham, MA: 9:49. Ran all the way up down and up again to end of path through trees. More than 750m and steep.

31/m/240#

DL rx'd 6:22
Fran rx'd 11:05
Run .93mile: 6:37
Total: 24:02

m/31/230

1st WO
8:23

2nd WO
7:20

3rd WO
no time

Couldn't wait the required 4 hours between exercises, so did Fran and the DL/Burpee workout one after the other:

Fran, chest to bar:
9:17 (regular Fran pr=4:28)

DLs(225#)/Burpees:
9:20

Then Rowed 1000m (4:18)
added 32 KTE for good measure

The chest-to-bar requirement killed my Fran time and definitely upped the metcon aspect of the workout. Still getting over a bad cold picked up in China (don't think it's the bird flu...) I plan to make chest-to-bar my default as often as practical - it also really turns heads at the local globogym.

12:30 PM Fran 9:58 (PUs to chest really slowed this down)
2:00 PM Run 4:25 (Once through green belt, uphill)
6:00 PM DL/Burpees: 8:31

Matt:
10:28 30 lbs for Thrusters (I think)
5:05
10:21 65 lbs for DLs

25/m/157/5'8"

as rx'ed
7:03
CF Cobra!

Deadlift wod: 6:50 as rx'ed
3 mile run: 25:30

approx 10 min

Fran as Rx'd
6:33

34M180

05:30 "fran" - about 1/2 PU touched the bar 11:13
12:00 - 13:15 ultimate frisbee
20:00 - DL/Burpees - 10:12

Tom
"Fran" Did nearly kipping/dead hang pullups. Several sets. Full weight 18:00

F35
Ring rows, 50# thrusters, ~10 mins

Deadlift/Burpee WOD
Scaled to 225lbs - 100kg
9.01

1.6km Run on road
9.19

Both done at home 2 hours between WOD's

Missed Fran as i am still catching up a few days and did the o-lift wod yesterday and hands are a bit ripped up from that and d/lifting this morning.

m/28/186

Fran
9:26 (didn't do chest to bar due to hurt wrist)

5 rds
225 squat (sprained my back with 275)
10 burpees with clap
11:42

Didn't do the run due to sprained back

Did weird fran this morning. I don't know if I got chest to bar cuz it was a split bar, but I did go higher than normal. Beat my last fran time by 1 second I think at 6:37.

did yesterday
fran: 6:49
run 3:18
DL 5:51

total after 3 RDS 15:58.

Didn't have time to split these up by 4 hours, so did them back to back with about 10 minutes between

1) 5:50 w/65lb and Pullup assist
2) 9:56 w 185lb
3) 5:46 with 8% grade on treadmill

fran: 6.39
DL: 12.11
Run: 3.47

(done on seperate days)

Fran to chest: 6:29

*************************

Did wo with nick and a KB wo (core)

**************************

EJEJJJJEEEEJEJEEEJJEJJJEEEEJJEJJJEJJEJEJEJEJ
M/35/170
DL/B 6:35 AS RXED

M/33/200lbs

Recently switched to 3 on 1 off schedule

Fran 9:48 new pr
DL/Burpee 11:45
no run

m/31/6-1/185
1 Mile run day before 6:59
Today did Fran in 13:09 (mostly chest to bar)

2nd Workout scaled DL to 255
11:07

M/28/6'2/195 Martial Artist: TangSooDo - 3.5yrs

Warm-up
- 5 min of rowing

WOD: Fran (scaled)
3 Rounds of 21-15-9, For Time

- 35# DBs Thrusters
- Assisted Pull-ups (Max Assist)

Time: 7:57

wod 1 fran ;10.17 way down on normal fran.
2 dl burpees;9.39, struggled with the deadlifts,and felt the effect on the burpees!
3run 5.45 ,800m,all steep incline.
all right after each other.

I completed the first two wods

21-15-9 6:29

DL & Burpees 9:13

I enjoyed this one
Tito

M/24/6'1"/193

DL/burpees - 6:57
Fran - 6:20

next year I'll be there

300# DL: 5 reps
10 Burpees: 10 reps

5 rounds, 5:45

The only bumpers I had were 45's and 35's. Plus a 50lb bar. So I scaled up. Yay!

Fran:

Thrusters Scaled to 115, other wise as rx'd

4:50

Didn't have time to split this between 12 hours ... did the below continuous

Three rounds 21 / 15 / 9
95lb barbell thrusters
Pull Ups assisted (100lb)

Ran 1 Mile (8:00)

20 x Burpees

Total of 38 minutes

M/28/6'2/195 Martial Artist: TangSooDo - 3yrs.

Warm-up
- 5 min of Jump Rope
- Deadlift Sets

WOD: 5 Round of, For Time

275# Deadlift, 5 Reps
10 Burpees

Time: 12:05

M/36/140

Scaled, Run:2:00 pm outside in neighborhood, 2:44.
As Rx'd,Fran:6:00pm @ home, 6:55, PR by 27 sec.
Scaled, DL 215#/BRP:10:00pm @ home 6:32.
15:31

m/30/161.5

thruster - 4:11
run - 3:36
DL, scaled to 245# - 9:37

don't have any head room to pull chest to bar...so basically did Fran

23/m/193lb
DL+Burps- 6:17

M/35/170
RUN 15% INCLINE ON TRED. .5MILE 6:15
REST 15 MIN
FRAN AS RXED 7:27 CHEST TO BAR
(REGULAR FRAN PR 4:29)

5 rounds for time of:
275 pound Deadlifts, 6 reps
10 Burpees

not sure why i did 6 reps for the deadlift. aanyhow it was as rx'd
8:57

27/m/182

Did a running Fran. I added a 400 meter run after every round

13:26

48/m/183 from france (alone?)

not as rx'd : all in one
3x 21-15-9 reps (88(40kg) Thruster , Pull-ups)
Run 2km on road
5 x ( 5 reps 200(91kg) Deadlifts, 10 reps Burpees)

about 55:00

J/K -ran 10 min, walked additional 35 min

J- 25 lb dumbells, thruster, pull-ups as directed
K- 8 lb dumbells, thruster, assisted pull-ups

J- 40 lb dumbells, deadlift, burpees as directed
K- 15 lb dumbells deadlift, burpees as directed

18:48
fran 6:39
5x275 deadlift, burpees: 8:48
.46 mile 1/2 steep hill 3:21

M/19/180/5'9"
This was my first CF workout ever. I know its a week late, but i wanted to try the hardest one i could find first. (Its a mental thing)

Completed everything as prescribed in 18:28, i had to do the 1.6k track run instead of the hill run. Is this a reasonable time for a first time doing crossfit?

I really liked this workout, it sort of brought me back to my wrestling days, going balls to the wall for 6 minutes at a time.

25/M/175
Thrusters/PU's as Rx'd 9:00
5 Rd DL's/Burpees as Rx'd: 25:00

Did these back to back after 10K run, my body was hurten.

Liked that. Instead of spending the rest of the day thinking about tomorrow's WOD, I didn't have to wait!! Although given the things I had to do today, I put both the second and third WO together. My legs are mashed.

40K Thrusters/PUs - 8:01 mins
73K (all the weight I had) DL x 8 reps/10 Burpees - 6:50 mins
1.5k run - 5:38 min

total time 20:29mins.

m/34/5'9/170

CFWU - 3. PU 1st set, 12 pushups 2nd set. Only dips 3rd set. Superman. Burgener.

Fran:
Did not concentrate on chest touching bar, but very happy with extension at bottom. Probably best tech ever. 6:59.

DL/Burpees:
7:00

Run .42 hill near house:
4:34

Dedrick:
Fran: 6:15
DL/Burpees: 7:41

m/26/155#

5:57 Run (1.5k)
5:43 Thruster
6:20 Deadlift
18:00 Total for the day. Pretty worn out.

thrusters/pu:10.50
1 mile 12 min
doing the burpees and dead lift tom.

hill mile 8:30
scaled pullups to 12-9-6 - 17:30
scaled deads to 205 - 12:13
hill mile 8:00

hill mile 8:30
scaled pullups to 12-9-6 17:30
scaled deads to 205 - 12:13
hill mile 7:55

Jennie: 27 F 160# 5'9"

In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups (7:35)

5 rounds for time of: (8:30)
185 pound Deadlifts, 5 reps
10 Burpees

Run 1.5 K (3:57)

Total Time= 20:02

dl at 85# and burpees 9.35

In the order as posted as rx'd:

6:23 Chest to the bar = tough!
5:02
2:34

I mapped out a 750m steep trail run but I don't think it was as difficult as at the games. I know the guys at the games weren't slow and my time is almost a minute faster than the fastest at the games. I figure I'll add a minute or two to my total time to make it equivalent.

M/27/5'8"/186
DL/Burpees (scaled)
245# DL / 8 Burpees

13:13

m/31/145#

dl&burpees scaled to 225# 6:05
1.5 k run 6:54
thruster 5:51
total 18:50

Didn't have time to spread out t/o the day. Did all three workouts within 40 minutes

Thruster/PUs with 100#gravitron 8:10
DL/burpees 10:10
Ran 1.5K on t-mill 7:04

25:24 total

M/38yoa/157lbs.
WOD: performed first two back to back:
Thrusters/Pull ups: 5:24 as rx'd
DL/Burpees: 11:38 as rx'd

M/27/5'8"/186

3 rds:
95# Thrusters x9
Pullups x9

6:30

17:28

5 rounds of 225 x 5 = 25 reps
5 rounds of 10 Burpees = 50 reps

not good

just did the dl and burpees one

TIME - 9:06

.43 mile run up hill 203 foot vertical
3:19
Deadlift workout as Rx'd 6:22
Fran- no chest to bar but head completely over the bar- 8:42

Total time 18:23

also completed big 21 workout

and played 3 games of handball- Good Day!

M/26/5"9/175
5 rounds
5x275lbs deadlift
10xburpee

7min28sec

M/31/185cm/80kg

275lbs DL / 10 Burpees: 5:00

225 deadlift X 5
Burpees X 10

5 Rounds = 7:37 on July 16th, 2008

21-15-9 95 pound thruster
21-15-9 pullups

6:50

Finally circled back to do the DL/burpees. 5x5 DL @ 275lbs, 10 clapping burps.

9:04

95 lb. Thrusters: 2 rounds x 21, 15, 9
Total Gym Pull Ups (Aprox. 107 lbs.):
2 rounds x 21, 15, 9

35:30

30/M/180

Completed on 7/21

DL/Burpees as rx'd: 7:07
"Fran" as rx'd w/ chest to bar for every pull-up rep: 6:17
750 measured run up and down 2 steep hills: 5:30

3 hour rest between DL/Burpee & "Fran"
1.5 hour rest between "Fran" and run

Finally circled back around and finished Fran:

9:53

MAWL

A - Fran - 7:21 65lbs. and jumping PUs
DL/Burpees - 9:08 155lbs.
Didn't run

M - Fran - 8:40
DL/Burpees - 9:05
Run - 3:32 Up and down hill on 78th.

27/m/235

95lb Thruster
Pullups (Half Jumping) 12:59

275lb Deadlift (255 last 2 rounds)
10 Burpees 12:00

Run 750m on track (miscalculated distance) 3:19

28:18 Total

1 mile (93 degrees on road): 7:07

Total for 3 Workouts: 60:05

Fran sub 65# and jpu
5:42

sub 135# DL
7:36

1 mile run
8:46

total 22:04

cfwu x 1
fran 6:37 followed by 5 hr break
225# dl/burpees 7:56 followed by 15 min break
.75 mile run 5:02