July 12, 2008

Saturday 080712

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Games08OPTBurpee-th.jpg

Enlarge image

OPT Final WOD Interview Part 3, CrossFit Games 2008 - video [wmv] [mov]

Posted by lauren at July 12, 2008 9:56 AM
Comments

Great looking new WOD, thanks Coach. I just finished the 3 WODs from the CF Games, it was brutal. Makes me even more impressed with everyone from last weekend.

Comment #1 - Posted by: Jason Ackerman - Albany CrossFit at July 11, 2008 6:24 PM

looks like fun.

Comment #2 - Posted by: ac at July 11, 2008 6:24 PM

Damn! It just keeps getting harder... :)

Comment #3 - Posted by: Cesar. at July 11, 2008 6:26 PM

What's with the shaved chest and pits? You'd think that with a primal, functional sport like CF, hair would reign supreme!

Comment #4 - Posted by: James F at July 11, 2008 6:26 PM

Is that the same as a hip back extension?

Comment #5 - Posted by: Andy P 205 pound 6'3" 41 yoa guy at July 11, 2008 6:28 PM

Very cool WOD.

Comment #6 - Posted by: Rob Miller CFSCC at July 11, 2008 6:33 PM

WTF is a hip extension??

Comment #7 - Posted by: Sam at July 11, 2008 6:35 PM

Looks like a good one. 30 minutes - yikes!!

For the hip extension vs back extension watch this video: http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

Comment #8 - Posted by: Mike Mc 30/5'9"/160# CrossFit Emerald Coast at July 11, 2008 6:36 PM

James:

Sincere pleasure to meet you, OPT Mommy, and Geoff. Thanks to Ken C. for making sure that I didn't leave Aromas without a visit to the OPT tent. Thanks to you, as well, for your kind and gracious words.

Comment #9 - Posted by: bingo at July 11, 2008 6:41 PM

Wow, the Captain's comments were hardly objective. I have to believe the good Captain has never observed (in person, at a gym) or executed a single WOD. I also suspect that he has never attended a certification or conducted any substantial investigation of CF methodology on his own. I'll assume that he actively participates in the mandatory "three times per week" group PT. He probably crushes the half-way down push ups, scaled down sit ups, and finishes the 1.5 mile run within the standards for his age group.

This type of attitude in our wartime environment concerns me as a Navy Chief. Once again, we have people of influence (at least in the Navy) getting access to a platform who simply regurgitate "expert opinions" and rely solely on the conjecture of the misinformed.

The leadership at CF Camp Pendleton (and other military installations like it) has the right idea. The upper echelon of Marines has realized that the non-traditional regimen of the CF method will help us to better fight an unconventional war.

Why (in my Navy) are we okay with doing jumping jacks, push ups, sit ups and mind numbing runs three times per week? It seems that we are only concerned about ensuring that our Sailors are “not fat”, that they pass the semi-annual PT test and can fit through a scuttle aboard ship.

Why are we not molding warriors and stressing elite fitness at all levels?

CF... dangerous? You want to know dangerous? How about our operators in Naval SPECWAR, Naval SPECOPS, Navy Diving or our SAR Swimmers? What about ducking and running around a flight deck at night for 12 hours straight? What about fighting ship board fires and having to drag your shipmate to safety (recently happened)? Is using our same old PT program going to help or hinder these efforts? Are we committed to progression or content in stagnating?

If Capt Picker did took the time to do some of his own investigative, "on the scene" journalism, I would readily accept his educated and informed opinion (I would disagree, but accept it nonetheless).

Until then, I am going to continue CrossFitting and do my best to run past every high ranking skeptic that’s in my way at the next Navy PT test. I think I’ll also sport my newly ordered “Pukie” shirt.

Comment #10 - Posted by: Chris Freischlag CFSD at July 11, 2008 6:43 PM

I watched the video...

I still don't understand the MAIN difference between a back extension and a hip extension...

It's not clear cut like a Clean Vs a Snatch, those are clearly two different animals...

Comment #11 - Posted by: Sam at July 11, 2008 6:44 PM

Ooops, I responded to yesterday's subject. Sorry 'bout that long post stuck in there!

Comment #12 - Posted by: Chris Freischlag CFSD at July 11, 2008 6:46 PM

My compliments and thanks to Rob Egan of CF Fishkill. I spent 2 one hour sessions with him this week learning to snatch. He is an outstanding trainer who can clearly convey (verbally) and demonstrate his message. As a garage gym guy, I have operated without benefit of formal training in moves I have no experience at..what an error to not have sought guidance. If you're Cross Fitting in SE NYS, go see him.
Thanks Rob. I'll be back for more.

Comment #13 - Posted by: John Folchetti at July 11, 2008 6:46 PM

#4 James - maybe shaved, but there's no question he really got chest-to-deck ... or at least chest-to-stall-mat.

Comment #14 - Posted by: annlee at July 11, 2008 6:47 PM

The new CrossFit year has begun! Can't wait to work hard for 30 minutes!

Steve

Comment #15 - Posted by: SteveSRT at July 11, 2008 6:48 PM

in the back extension you roll your shoulders in and down as too roll your spine with each vertebra and flex your trunk....it may be better understood as trunk extension cause you are using your whole core......on the way up start from the bottom of your spine and roll your trunk up just the same way it came down in essence extending your back

where as the hip extension your keep your back straight as a board and bend as the HIP not the back

basic exercise physiology is a must if you want to take your training seriously.....past crossfit journals and the internet have more than enough info....do some research or go to a cert or do both

BE WATER MY FRIEND

Comment #16 - Posted by: mike myer at July 11, 2008 6:50 PM

thanks for the video, Mike Mc. I get the back extension vs. the hip extension, but I don't see the difference between the back extension and the hip & back extension.

Comment #17 - Posted by: john heins 24/m/FL/5'11"/180 at July 11, 2008 6:52 PM

mike myer

I hope that "take my training seriously" comment wasn't directed towards me

You couldn't even fathom as to how hard I train

Comment #18 - Posted by: Sam at July 11, 2008 6:53 PM

also for the hip extension since its in todays wod never go farther than 90 degrees with your torso in comparison to your legs because thats what the said at the cert and it mess up your back haha SO DONT DO IT

Comment #19 - Posted by: mike myer at July 11, 2008 6:54 PM

#19 It wasn't it was a general statement so you stay clear of injury. I don't know you or how hard you train but if your doing crossfit I'd imagine you train pretty hard. Since I do not know you I would never make a personal attack toward anything about you including your training. I just think if you, not you particularly, you as a general group to anyone who is reading, should educate yourselves on general exercise physiology especially if you are doing something as demanding as crossfit. No disrespect man its all good over here

Comment #20 - Posted by: mike myer at July 11, 2008 6:59 PM

ahah! aww Lauren you said "hip extension"

Nice WOD

Did "Nancy" today at CrossFit Brooklyn (not CrossFit SOUTH Brooklyn)

Used #75 for the OHS because I has to share a barbell with some guy.

All OHS unbroken

16:20

Comment #21 - Posted by: AllisonNYC._23/5'2/126 at July 11, 2008 7:01 PM

Mike Myer

My apologies for the rash comment as well, no offense was taken

Just a little heated from the comment made by the Navy Captain yesterday.

Comment #22 - Posted by: Sam at July 11, 2008 7:01 PM

The problem with text is that you cannot hear or feel emotion or direction on where a conversation is going so....its all good brotha just keep training

Comment #23 - Posted by: mike myer at July 11, 2008 7:05 PM

Hmph. It looks like i'm going to have to pick up some rings. Anyone know a good substitute for muscle-ups, as i probably won't get them by tomorrow?

Comment #24 - Posted by: Angry Johnny at July 11, 2008 7:05 PM

what is the best sub for Muscle ups?

Comment #25 - Posted by: Justin at July 11, 2008 7:06 PM

what can you sub for hip extensions and glute ham situps?

Comment #26 - Posted by: husker ryan at July 11, 2008 7:08 PM

As per the FAQ: typical sub for MU is 3/3 or 4/4 pull-ups/dips. Back/Hip extension sub can be Good Mornings (bar only), or Supermans.

If you don't have a GHD, sub regular sit-ups and just accept that you'll have a slightly different workout. Abmat sit-ups are probably the best sub you can do for them, as are butterfly with something placed underneath your lumbar curve.

As for hip vs. back extension: Typically when "Back Extensions" are rx'd, as per the video in the exercises section, what they really mean are Hip extensions. There are a few threads about this on the boards.

Most of the demo WODs on the site that feature "back extensions" actually show the athletes doing "hip extensions." I always do hip, even if Back is rx'd.

Comment #27 - Posted by: xpi at July 11, 2008 7:17 PM

Question.

Do I perform 12 lunges total or 12 lunges per leg?

Thank you.

Comment #28 - Posted by: tim p_az at July 11, 2008 7:23 PM

#27-#26 Just sub bar muscle ups or 3-4 dips and 3-4 pull ups for each muscle up.

Comment #29 - Posted by: pain, its whats for dinner at July 11, 2008 7:23 PM

BEWARE: extraneous BS to follow - - -
1st time I've looked at a WOD and felt all the wind leave my flying jib. Knees & back preclude the lunges, and the GHE's......now WTF am I gonna do for a WOD

But I'll keep smilin'

Comment #30 - Posted by: MDMelissa F/44/120/almost 5'4" at July 11, 2008 7:24 PM

It's real simple
hip ext = rigid back
back ext = flexible back

Comment #31 - Posted by: Jerimiah at July 11, 2008 7:30 PM

"Those guys are fit, fit as shit" you gotta love that........

I hate subbing supermans for GHD extentions. The gym that I am at now has 45degree angle GHD(opposed to 90degrees). In the past I have propped it up on stairsteppers to make it 90 degrees by wrapping it with bunggee cords and chains(stole it from the tricep extention machine(: ) and putting 300lbs of plates on the stair stepper as a counter weight. It worked fine and was very sturdy, but I guess I pissed off enough people that they won't let me do it again.
I was thinking of doing back extentions with a 25lbs plate and doing KTEs instead of GHD sit-up. Does this sound like a better sub than supermans and a normal abmat sit-up?

Comment #32 - Posted by: Adam/TempleOwl M/20/6'2"/185 at July 11, 2008 7:34 PM

"Those guys are fit, fit as s#$%" you gotta love that........

I hate subbing supermans for GHD extentions. The gym that I am at now has 45degree angle GHD(opposed to 90degrees). In the past I have propped it up on stairsteppers to make it 90 degrees by wrapping it with bunggee cords and chains(stole it from the tricep extention machine(: ) and putting 300lbs of plates on the stair stepper as a counter weight. It worked fine and was very sturdy, but I guess I pissed off enough people that they won't let me do it again.
I was thinking of doing back extentions with a 25lbs plate and doing KTEs instead of GHD sit-up. Does this sound like a better sub than supermans and a normal abmat sit-up?

Comment #33 - Posted by: Adam/TempleOwl M/20/6'2"/185 at July 11, 2008 7:34 PM

Something new? I can't wait, it looks fun!

Comment #34 - Posted by: Gabe t. at July 11, 2008 7:36 PM

Friday- mixed some up to create:
(did about 80% effort, was stressed and while very sore and tired, needed to get to the gym to relax)

4 rounds
30 BJ
21 DL, 95#
15 KBS, 35#
7 (1 arm) split snatch, R
7 (1 arm) split snatch, L
= about 23 min

Will try that again when I can go at 100%. Sat will be my rest day.
Erin

Comment #35 - Posted by: in8girl at July 11, 2008 7:38 PM

The Games are over and I don't have to try and stir up the pot anymore. ;-)

James is a true champion. I don't doubt for a minute that he wouldn't have complained if they changed the format on Games day. If anyone ever asks you why they should train Crossfit, play them this video. What a great athlete and a totally righteous dude.

The 2009 Games are going to be insane!

Comment #36 - Posted by: freddy c._one world at July 11, 2008 7:41 PM

Another testimonial.

Let me start with saying I used to think I was a badass, 2nd degree black belt in kempo, krav training, running 1000 miles/summer, weight lifting for 4+yrs, strict diet, ext. Then, I talked with a cross fitter my age(17) who has competed in both crossfit games and will probably win it in the future (hint, hint). I was impressed and decided to give it a try. My first workout was 30X bar muscle ups. 10 minutes later i was laying on the ground, 2 calluses ripped, gasping for air, in total pain, receiving weird looks from the bodybuilding sasquatches in my gym. I was hooked.

My gains have been amazing, from a 20min Angie to a -14min Angie @5280ft. I have improved more in the last 4 months of crossfit than in the last 4yrs of lifting. For fun I went through my 20min pre-crossfit ab routine. To my surprise it took shorter and was far easier, without any ab training since beginning crossfit. This is exactly what I have looked for.

Thank uou VERY much Coach.

Comment #37 - Posted by: pain, its whats for dinner at July 11, 2008 7:47 PM

In case anyone is interested, CrossFit is mentioned (albeit in the same sentence as Nike SPARQ) in the latest Men's Journal (article: "Why Cardio is Bunk"). It's just nice to see it getting some mention in the mainstream press...

Comment #38 - Posted by: Chris M_38/M/175 at July 11, 2008 7:47 PM

Another testimonial.

Let me start with saying I used to think I was a BA, 2nd degree black belt in kempo, krav training, running 1000 miles/summer, weight lifting for 4+yrs, strict diet, ext. Then, I talked with a cross fitter my age(17) who has competed in both crossfit games and will probably win it in the future (hint, hint). I was impressed and decided to give it a try. My first workout was 30X bar muscle ups. 10 minutes later i was laying on the ground, 2 calluses ripped, gasping for air, in total pain, receiving weird looks from the bodybuilding sasquatches in my gym. I was hooked.
My gains have been amazing, from a 20min Angie to a -14min Angie @5280ft. I have improved more in the last 4 months of crossfit than in the last 4yrs of lifting. For fun I went through my 20min pre-crossfit ab routine. To my surprise it took shorter and was far easier, without any ab training since beginning crossfit. This is exactly what I have looked for.

Thank uou VERY much Coach.

Comment #39 - Posted by: pain, its whats for dinner at July 11, 2008 7:49 PM

bingo

thanks for clearing up my intro to apolloswabbie. i was on about my 4th beer by then and didn't make the connection.

apolloswabbie

apologies man. didn't know you were paul of apollowsabbie. you see, as i was telling bingo i was on about my 4th beer at the time. great to meet you. we should all wear name tags with our blog handles.

Comment #40 - Posted by: ken c at July 11, 2008 7:53 PM

great interview

Comment #41 - Posted by: Intent at July 11, 2008 8:02 PM

Thanks Mike Mc

Comment #42 - Posted by: Andy P 205 pound 6'3" 41 yoa guy at July 11, 2008 8:03 PM

This one sounds like fun. I can't do muscle ups at my gym, what can I do instead?

Comment #43 - Posted by: Julio Borras at July 11, 2008 8:04 PM

Well put OPT... I am sure your a bit disappointed with your placing, but you are a class act and a great ambassador for the sport, and still one of the badest "mo-foes" in the Crossfit community.

Comment #44 - Posted by: popeye at July 11, 2008 8:23 PM

The exercise demo shows a good and bad glute-ham sit-up but I can't tell te difference in the two. Could someone describe what makes it good or bad? Thanks.

Comment #45 - Posted by: William at July 11, 2008 8:25 PM

My buddy and I are looking forward to tomorrow's workout. We didn't feel like resting today because we missed a day so we created our own workout. Tell me what you guys think.
Use of a full football field: 2rounds

Start at one end line (not goal line) front lunge to the 10 yd. line, jog to the 20, sprint to the 40, 10 body squats, front lunge to the 50, 10 body squats there, front lunge to the 40, jog to the 30, sprint to the goal line, lunge to the end line, then 10 body squats.

Take 30 sec. break

Start at the end line backward lunge to the ten, jog to the 20, sprint to the 50, 15 body squats, backward lunge to the 40, jog to the 30, sprint to the goal line, backward lunge to the end line, 15 body squats
That's one round
30 sec. break then repeat

Starting at the end line (in line with the hash marks) we sprinted to the 30 side step to the other hash marks sprinted to the 40 side step to the other hash marks then sprinted to the goal line. We did this three other times but we replaced side steps with high knees, karioke, and than a backwards run. (30 sec. breaks between each set)

Finally we did three rounds of 10 pull-ups, 7 knees to elbows, 5 (each leg) body squats

We called it Clarice.
What does everyone think?

Comment #46 - Posted by: Jimmy Steigele Jr. at July 11, 2008 8:26 PM

Bingo my friend,
Please shoot me your email address - can't find it on your Vision website. Dumb grunt here! Thanks, Doctor!

Comment #47 - Posted by: LtCol Dan Wilson, U.S. Marine CrossFitter at July 11, 2008 8:27 PM

#4 James F,

Why would you consider that any of your business?

Your ability to tell what I am thinking is a little off.

Comment #48 - Posted by: jon h at July 11, 2008 8:29 PM

what is opt's name?
did he finish in top 3?

Comment #49 - Posted by: Chris S at July 11, 2008 8:44 PM

Okay, this new shift of the 3-day cycle has seriously thrown me for a loop. Tomorrow is supposed to be my rest day; I've been following this 3-day cycle for over two years and my first day off from the fire hall is always a rest day. I have a feeling I'm going to be one day behind for a looooong time.

Seriously, I'll pay somebody to throw in an extra rest day this week.

Comment #50 - Posted by: gaucoin at July 11, 2008 8:47 PM

I was watching a few clips and pics and it crossed my mind... "why aren't there any 'colored' individuals participating in crossfit"? most other sports have highly competitive individuals that are not Caucasian, why not this one?

Comment #51 - Posted by: RS at July 11, 2008 8:52 PM

I FEEL LIKE I'M TAKING CRAZY PILLS HERE!!

Who spiked the Cool Aid?

Comment #52 - Posted by: DBLVD at July 11, 2008 8:56 PM

OPT's name is James Fitzgerald. He ranked 11th (tied with Omar Torres) at the 2008 games. His alias is OPT because he is the owner of Optimum Performance Training in Calgary Canada.

Comment #53 - Posted by: M@ at July 11, 2008 9:00 PM

Just watched a bunch of the Tony Blauer videos. That guy has got to be the most intelligent thing to happen to fighting ever.

Comment #54 - Posted by: Evan at July 11, 2008 9:02 PM

Lol.. Gaucoin, I've been doing a jumbled 4 days on, 1 day off, 1 day on, 1day off routine for a couple of months now due to training. It takes time & some restraint to take any modifications in your training on board. Mix in a 2-a day & you'll be fine bro.

Get some, Go ..

Comment #55 - Posted by: DJ at July 11, 2008 9:07 PM

Dear Crossfit,
Thanks for posting the workouts early. Those of us in Afghanistan appreciate the early posts, which allow me to view the workouts before my morning workout.

Comment #56 - Posted by: Matt at July 11, 2008 9:07 PM

#32 Adam
My gym has the same 45 degree back extention equipment. In the past I just turned supine and did my GHD situps at a 45 degree angle, is this not acceptable. I wondered about this in the past. Any help on this issue would be great. Thanks

Comment #57 - Posted by: Robo at July 11, 2008 9:08 PM

RS, are you for real? You're asking that based on some pictures?

Comment #58 - Posted by: gaucoin at July 11, 2008 9:11 PM

#46
OPT 11th 2008, 1st 2007

Comment #59 - Posted by: pain, its whats for dinner at July 11, 2008 9:14 PM

#32 Adam
My gym has the same 45 degree angle back extention equipment. In the past I just turned supine and did my GHD sit-ups at a 45 degree angle. Is this not accetable? I have wondered about this in the past. Any help on this issue would be great. Thanks

Comment #60 - Posted by: Robo at July 11, 2008 9:18 PM

#4 james... you obviously have not seen the jungle that exisits under my arms.

Comment #61 - Posted by: josh everett at July 11, 2008 9:24 PM

#32 Adam
My gym has the same 45 degree back extention equipment. In the past I just turned supine and did my GHD sit-ups at a 45 degree angle. Is this not acceptable? I have wondered about this in the past. Any help on this issue would great. Thanks

Comment #62 - Posted by: Robo at July 11, 2008 9:28 PM

I'm glad that Sam and Mike made up...

Comment #63 - Posted by: Redding Mark S at July 11, 2008 9:28 PM

#58 Redding Mark S

THAT is funny.

Comment #64 - Posted by: jon h at July 11, 2008 9:39 PM

RS
Please go and look at the affiliate sites or better yet visit an affiliate or the message boards. Then comeback when you are done and tells us if you still think crossfit does not have enough "colored"(maybe you meant diverse, I'm originally from Buffalo, very close to Canada, OPT is from Calgary. You would be amazed, despite having the same "color" how different we are. The same could be said for anyone living in Texas compared to the rest of the US(: ) enough for you.

#4 JamesF
OPT must shave, because I have seen a 200% increase in my chest hair from doing crossfit(allbeit from 0 to 2 hairs). Sadly growth has plateaued. I believe it is from not lifting heavy enough and or still being too afraid of getting underneath the bar while snatching.

Comment #65 - Posted by: Adam/TempleOwl M/20/6'2"/185 at July 11, 2008 9:41 PM

I cant do muscle ups whats a good excersice to subsitute.

Comment #66 - Posted by: Mateo at July 11, 2008 9:54 PM

Did the sunday wod from the games that I missed out on, Dam thing nearly killed me 8:55

Comment #67 - Posted by: Eric From One World at July 11, 2008 10:08 PM

Just a general comment. I love the commentary about the xfit games and especially loved the khallista vid. For a point of perspective I would suggest everyone look at http://media.crossfit.com/cf-video/CrossFit_Jimmys60thBdaySnatch.wmv
You can challenge yourself at any age and that if the point. Allways challenge yourself. I wouldn't want to meet up with Speal and Dutch in an alley, but neither would I the "senior citizens" in the video.

Comment #68 - Posted by: Phil at July 11, 2008 10:16 PM

When will we see videos of Caity Matter and Jason Khalipa?

..BTW, #49, I am 'colored'

ARMY STRONG!

BAGRM, AFGHANISTAN

Comment #69 - Posted by: BLACK DRAGON 6_27/F/160/5'5" at July 11, 2008 10:38 PM

Big shout out to all the Army crossfitters.It seems like there aren't to many of us out there. I have to do my workouts with a bunch of Marines(good people though). I'm also "colored" and Puerto Rican. Double WHAMMY for #49!

Question. I can't do muscle ups yet. Would it make sense to sub for 15-20 pull-ups and 5 ring dips? Appreciate the help.

GO ARMY

Comment #70 - Posted by: Dan at July 11, 2008 11:15 PM

Did OPT really say 'aboot'. He's just asking to be ripped into for being a canuck.

Comment #71 - Posted by: PUMPS at July 11, 2008 11:18 PM

J: only time for 20 minutes. 7 full rounds. Done at 2 am after 3 hours sleep (that's variation for you dave castro!)

Comment #72 - Posted by: jeremy and nicole at July 12, 2008 12:06 AM

Sub for 1 muscle up is 4 pull ups and 4 bar dips.

In OPT we have a great ambassador for our sport.

Comment #73 - Posted by: bladeboy at July 12, 2008 12:47 AM

hey how to do the walking lunges?! shall i do them without any weight or do i have to use a bar?

Comment #74 - Posted by: Nils germany at July 12, 2008 1:13 AM

This ought to hurt. I'm off to do it. BTW....Thank you for putting together one hell of a program, coach.

Cpl. Messerly (USMC) AL Taqaddum, Iraq

Comment #75 - Posted by: Cpl. M at July 12, 2008 1:21 AM

M:31:6'3":265lbs

Todays WOD

I've had a wee break from CF for about a month or so now as I had a touch of the 'bazy lat fastards'!

This one hurt, a lot!

12 lunges
30 full situps
15 hip extensions
15 pullups
15 bench dips

Only managed to get to the pullups on the fifth round?

That's what you get for taking a break.

Back to the beginning again then,
3-2-1 go

Comment #76 - Posted by: BruceUK at July 12, 2008 2:31 AM

# 37 you say "@5280ft"....you wouldn't happen to be in Denver would you? I hail from the springs, (by the way, we're at over 6,000 ft, ha ha) but am currently in the desert oasis of Baghdad....either way, train hard.

Comment #77 - Posted by: Nate at July 12, 2008 2:54 AM

M/29/72kg/5'11

First real WOD since being hit by a car three weeks ago. It's good to be back :)

7 rounds subbing ring dips and rows for the MUs and improvising the GHD work with a swiss ball and car.

Comment #78 - Posted by: Pinstripes & Pedals at July 12, 2008 3:40 AM

I am colored too ... sort of a pasty white ... and lots of hair on chest and under arms with very little on head ... dang ... can I still CF?

Comment #79 - Posted by: Rob in Texas at July 12, 2008 3:41 AM

LT Col. Dan...on the way!

Comment #80 - Posted by: bingo at July 12, 2008 3:45 AM

The WOD looks awesome but unfortunately i'm unable to do it! Strapped my hand up and went with the games heavy "grace"

After doing it my heart goes out to Kallista and Connor, rockin' performance by both.

as rx'd 9.16

Comment #81 - Posted by: Leon R at July 12, 2008 3:50 AM

#32 Adam/TempleOwl
Hilarious! I was doing pretty much the same thing to rig the 45deg piece at my globogym but they called me out on it too! The things we do...

I thought OPT did some modeling. Maybe that explains the shaving? Whatever the case, the shaved look is definitely in. Hot!

Comment #82 - Posted by: Christin Street at July 12, 2008 3:56 AM

If shaving parts of my body will get me performing as well as OPT I'm all for it!
Do you have to stick the little bits of tissue paper on as well when you cut yourself? :)

Comment #83 - Posted by: miles@crossfitwestsussex at July 12, 2008 4:12 AM

Hey Evan (comment no.52) check out Blauer's Camp in August in Virginia, USA. www.blauercamp.info

If you like his videos then you'll love the camp/courses... just the start of the rabbit hole... :-)

Comment #84 - Posted by: ZG at July 12, 2008 4:17 AM

10.5 rounds in 30 mins. Subbed pull-ups and dips for muscle-ups. One month of CrossFit and I love it!

Comment #85 - Posted by: Crossfit Canuck at July 12, 2008 4:20 AM

40/m/176cm/71kg

As rx'd

8 rounds + 12 Walking Lunges + 15 Glute-Ham Sit-ups

Muscle-ups unbroken on the first three rounds, then 3 + 2 for the last five rounds.

Good WOD, thanks coach!

Comment #86 - Posted by: Memuc at July 12, 2008 4:23 AM

Bum deal, I LOVE Crossfit and I just had to have an emergency appendectomy. Looks like I'm down for a few days.

Comment #87 - Posted by: paul at July 12, 2008 4:23 AM

Finished this 30 minute workout with only eight rounds... assisted muscle ups as well. That's got to be one of the toughest moves for a human body! I don't want to make any excuses, but being 6'3"/200lbs doesn't seem to help my cause.

I'm an F-16 pilot in the US Air Force - I've seen a lot of military folks posting here over the past few weeks, and there are many kindred warriors in the Armed Forces who love this workout. As I've told many of my fellow pilots who've dabbled in Cross Fit: This is how grown ups should have been working out for the past 30 years! I've been Cross Fitting since March, and I'm thrilled with the results.

Of course my home base gym has replaced all of the classic pull-up bars with the foam-covered, angle-handled, macro gym garbage. Does anyone know of an off-the-shelf free standing (not doorway) pull-up bar for the home? If not for sale, does anyone know of a place to get schematics so I can fabricate one myself?

Have a great weekend and good workouts.

Comment #88 - Posted by: Ben at July 12, 2008 4:26 AM

Is it safe to assume that I can do muscle ups on a flat chinup bar? Ive never done them before, so I think I might sub jumping ones to get the hang of things.

Comment #89 - Posted by: Eric at July 12, 2008 4:50 AM

OOh boy,
When I first saw this WOD, my first thought was, oh no, not mu's! I can only do 1 at a time! When I FINALLY got my first mu, first off, the feeling was indescribable and secondly, I was scared to do another one, frightened that I wouldn't be able to repeat it, (strange,I know). Anyway, this WOD is ideal for newcombers to the mu club. The 30 mu's wod would literally take me all day and as much as I love CF, I just can't spend the entire day completing a WOD:) so thanks Coach and Lauren for putting a time on this one and for the great coaching of 'forcing' more practice on mu's. I'm at the level of loving and hating them at the same time because I love the feeling of accomplishment being able to do one but hate how hard they are. After todays wod is completed , I know I will love them more and hate them less.

Comment #90 - Posted by: gina johnson f/45/128 at July 12, 2008 4:58 AM

Ben : Your local sports store should have one.

Check out - http://www.amazon.com/gp/product/B000R6QR9U (WFS)

Comment #91 - Posted by: S.B. at July 12, 2008 5:00 AM

11 rds
bwt-168
5'10"
34 yom

Comment #92 - Posted by: OPT at July 12, 2008 5:00 AM

10 rounds plus 12 lunges and 15 GHD situps

Walking lunges with full stride, full extension and knee touching carpet each rep.

GHD situps far below parallel, hands touching toes at finish of each rep.

Hip extensions to parallel, dead stop at bottom (no momentum) of each rep.

Ring MUs all started with straight elbows, ended with straight elbows. No jump off reps. Done in sets of 3/2 each round to keep myself from burning out early. Just three sets of 5 consecutive would likely have reduced me to singles for the rest of the WOD.


Comment #93 - Posted by: Kelly Moore F/45/5'/114# at July 12, 2008 5:30 AM

Subbed MUs for 10 PU & 10 dips

10 rounds - 4 dips.

Comment #94 - Posted by: LeifurGeir/M/38/6'1"/200 at July 12, 2008 5:31 AM

45/m/5 11.5/156

Mutated this one as at home

12 walking lunges
10 70# power cleans
15 weighted RC `situps
5 L chins
5 piked HSPUs

6 rounds in 20 mins 30secs. Lots of time lost in transitions and trying to remember what I was doing next. All movements good form for a change.

I hate posting after OPT and Kelly

Comment #95 - Posted by: the original nick k at July 12, 2008 5:43 AM

Sitting in front of city hall after running accross the Brooklyn Bridge. At every arch we did 50 squats.

it was a race for charity butI don't know which one. I was forced to wear a huge green t-shirt which besides being totally unflattering made me feel like it was 50 degrees hotter outside. Yuck.

Shout out to all the people who told me about this run but didn't show up. Good for you guys.

Before we started I walked to the ladies room with some chick. someone asked her what kind of training we do. She said "we do a boot camp". I corrected her before she finished her sentence -" they do boot camp and I do crossfit".

On to CFSBK for the wod.

Comment #96 - Posted by: allisonnyc at July 12, 2008 6:13 AM

am I ok to do sprints and endurance runs back to back? I figurered I would do cfe's 8x 200m run... Then run an endurance run. I could put some weighted best burpees and tire flips in between. Could be a great day! Thoughts? Thanks!

Comment #97 - Posted by: chad at July 12, 2008 6:32 AM

6 rounds plus as Rx'd (2 MUs short of 7 rounds)

Comment #98 - Posted by: overtime M/34/6'1"/195 at July 12, 2008 6:33 AM

WU .5 mi walk on treadmill
WOD
10 rds and 15 GHD SIT UPS and 15 HE

Comment #99 - Posted by: TJF at July 12, 2008 6:34 AM

m/26/5'4"/144

subbed regular situps, 20# bar good mornings

10rds + 12 walking lunges + 15 situps + 15 good mornings + 4 muscle-ups

Started failing on some muscle-ups around round 9 I think. 1 rep shy of 11 rounds, but I rushed it at the end and failed on a couple attempts for the last 2. I had plenty of time if I had waited just a few seconds longer on each attempt.

Comment #100 - Posted by: Haya at July 12, 2008 6:51 AM

Scaled:

Stb. Ball Sit-up and Jumping muscle-ups

7 Rounds minus 1 round of JM-U's

The Mrs.:
Scaled

15 Asst. Pull-Ups + Tricep Dips

5 full rounds

Comment #101 - Posted by: Turtle 30/m/5'11/169 at July 12, 2008 7:13 AM


12 walking lunges
15 reg situps
15 good mornings w 45lb bar
15 dips and pullups

8 rounds plus lunges and situps

Comment #102 - Posted by: Kevin McClellan 46/M/194 at July 12, 2008 7:17 AM

Did sit ups and hip extensions using a truck tire propped up on sandbags. Ring pull ups and dips for muscle ups.

5 full rounds w/ @ 25 sec to spare. Pukey was trying to get in on that action.

Comment #103 - Posted by: RecOnifer in Iraq at July 12, 2008 7:24 AM

if you win crossfit, doesn't mean you are the fittest man or woman on the planet! There are extremely strong guys and girls in Africa, Asia and some other parts of the world, why the hell do people think CROSSFIT has the authority to say that its best competetor is the best in the world, stupid thought.

Comment #104 - Posted by: alex at July 12, 2008 7:28 AM

OPT is a marvelous force of nature. A gentleman & a scholar. Go to his website, follow each link, and learn about how to make your entire life as magnificent as possible. This brother is a shaman. In real life, you can just feel his abundant health & energy. wow. unmistakable.

James, I'm proud of you, honored to be your friend, and giddy at being able to claim that I participate in your sport. God Bless You.

My two new verbs from the games: OPT and Robb Wolf. OPT your wod, and Robb Wolf your diet.

Oly lifting at 2pm, then it's the wod. will circle back to the .com when i can. thrilled to be doing mu's, even if I do take a little hop at the start.

Comment #105 - Posted by: Spider Chick at July 12, 2008 7:31 AM

37/m/145

As rx'd
8 rounds plus 12 lunges and 11 situps.
Muscle-ups wore me down pretty quick. I was doing singles after
the second round.

Comment #106 - Posted by: M. Sands at July 12, 2008 7:40 AM

8 rounds

(subbed 3 pullups/ 3 dips for muscle ups)

f/125/29/5'5

Comment #107 - Posted by: karianne at July 12, 2008 7:44 AM

sub'd ABmat situps

sub'd seated 60lb Cybex machine rotary shoulder things for MuscleUps*


10 rounds + 12 WLs + 5 Situps


* the seated rotary shoulder pulls, to target the rear of the shoulder, were very easy. Had I sub'd reading Chaucer or Heidegger, it would have been more challenging.

Comment #108 - Posted by: John Messano at July 12, 2008 7:52 AM

M/50/257.5

lunges as RXd
GH -subbed abmat situps
Hip - subbed abmat back extensions
Muscle ups -- subbed 15 jumping PUs and 15 sec arm extended ring holds

5 rounds plus an extra set of lunges and situps

Comment #109 - Posted by: CapeCodDave at July 12, 2008 7:53 AM


Lunges with 24kg KB
std situps
Good mornings 44lb
Muscleups

6 rounds

Comment #110 - Posted by: Simon at July 12, 2008 8:04 AM

10 rounds. finger tip help with last 5 rounds of mu to tip over transition.

had to sub raises for unweighted good mornings ( out in primrose hill park)

Comment #111 - Posted by: andrew Stemler 48 at July 12, 2008 8:18 AM

Where's the best place to order gymnast rings to do muscle-ups?

Comment #112 - Posted by: john wider at July 12, 2008 8:24 AM

44/m/159#

Canceled my box gym membership and going total basement gym, so lots of Subs until it's fully outfitted:

4/4 pullups and bar dips for muscle up
Supermans for hip extensions
KTE for GHD situps

6 rounds

Comment #113 - Posted by: dcostolo at July 12, 2008 8:33 AM

morning of subs

12 walking lunges
15 full sit ups
15 good mornings (45# bar)
5 hand stand push up negatives (slow, from top to bottom)

9 rounds, 12 lunges, 15 su, 15 gm, 1 hspu in 30 minutes while rocking some Minor Threat, Op Ivy, Suicidal Tendencies, Dead Kennedys and Minutemen

Comment #114 - Posted by: tw at July 12, 2008 8:33 AM

m/38/192/70"

B-day today... did a '38' chipper:

38 cal on C2
38 decline Parellette push-ups
38 squats
38 abmat situps
38 steps walking lunge
38 ring dips
38 pistols
38 push-ups
38 abmat sit-ups
38 tuck jumps
38 burpees
38 cal on C2

20:30

Comment #115 - Posted by: ScottE at July 12, 2008 8:35 AM

Completed 12 rounds in the nick of time.

Subbed:

-45 deg incline board situps for GHD situps
-5 Dips + 5 Pull ups for MU's

Good workout. Going to do the CFE bike workout in a couple hours.

Hopefully well get to lift something heavy tomorow! :)

Comment #116 - Posted by: Eric at July 12, 2008 8:36 AM

Correction - 25:30. D'oh!

Comment #117 - Posted by: ScottE at July 12, 2008 8:37 AM

Had to scale for ability and lack of a GHD.

12 Walking Lunges (with 2x10lb dumbell overhead starting round 3)
15 sit-ups, unanchored, straight legs
15 back ext
5 pull-ups (80lb assist)
5 dips (80lb assist)

5 rounds + 12 Lunges

I have never been so happy to get off the back ext station in my life.

Comment #118 - Posted by: ether 32/m /5'9"/190 at July 12, 2008 8:39 AM

Chad #95

No, don't do sprints and endurance back-to-back. For complex hormonal reasons this will be less effective than separating them by 3-4 hours per CFE principals. For more information see practical programming by Mark Rippetoe. Remember the cost of extended LSD work is decreased strength, speed and power. You might be OK with up to 20 additional miles of running or equivalent, more than that is certainly going to cut into your CrossFit.

#110 John, most affiliates use Elite Rings from Tyler Hass. I'm an affiliate and you can order through this link:

http://www.ringtraining.com/cgi-bin/affiliates/clickthru.cgi?id=maximuslewin

Comment #119 - Posted by: Maximus @ CF East Bay at July 12, 2008 8:41 AM

That was not clear: full disclosure; I the owner of a CF affiliate and also an affiliate of ringtraining.com. If you follow the link above I will get a commission. The price will be exactly the same.

Comment #120 - Posted by: Maximus @ CF East Bay at July 12, 2008 8:45 AM

#17 John,

Watch her pelvis closely in the video. Her pelvis is "trapped and up" in the back extension. Note the position of the pad, it is directly under her pelvis so it cannot rotate with the back.

In the hip & back extension, you'll see her pelvis rotates with her lower back as it is free to do so. The position of the pad is farther down her leg allowing the pelvic rotation - just like in the hip extension.

That is about as technical as I dare post here so I hope it helps!

Comment #121 - Posted by: Mike Mc 30/5'9"/160# CrossFit Emerald Coast at July 12, 2008 8:54 AM

Not fully as rx'd

12 walking lunges
15 sit ups on ab mat
15 back ext. on ab mat
5 jumping muscle ups

15 rounds +12 walking lunges + 15 sit ups + 15 back ext.

Comment #122 - Posted by: Keith D at July 12, 2008 9:01 AM

31/m/170

12 walking lunges
15-ghd sit ups
15-hip extensions
15 pullups
15 dips

8 rounds plus 12 lunges, 15 ghd situps, 15 hip ext. and 6 pu.

Comment #123 - Posted by: karim at July 12, 2008 9:03 AM

Just started doing Crossfit again this week after taking a long time off from it... so I had to modify this a little to fit my gym, my fitness level and what I have to use.

12 walking lunges
10 full floor sit ups (doing these on the glute-ham will take some getting used to)
10 hip extensions
5 chinups
5 dips

6 rounds.

I am 6-3 250 (not fat ha), so I think that is decent for a man of my size.

Comment #124 - Posted by: Jay at July 12, 2008 9:07 AM

m/42/198/5'11
start xfit 05/08

WOD
12 Lunges
15 GHSU
15 Hip Extension
Power Ups*

*1st 2 sets of power ups were jumping (started with arms straight overhead, knees in squat position, jumped to get my body moving on hanging ab cuffs that I gripped just like rings. Did 5 for the 1st two sets before straining my shoulder. Then for the next 3 sets subbed 5 sets of (3PU,3 dips back and forth) killed my time. Last set went back to jumping powerups and did 4 before shoulder pain took over.

Completed 5.9 sets

Comment #125 - Posted by: P L at July 12, 2008 9:11 AM

M/19/5'9"/175

As Rx'd: 10 Rounds + 12 Lunges + 15 GHD + 15 Hip Ext + 1 MU, locked out the last MU right on 30 min

MIDN 2/C Samuel David
University of South Carolina Naval ROTC

Comment #126 - Posted by: Sam at July 12, 2008 9:22 AM

#75

I said @5280 because I was vacationing in Denver from Ramona, California (Near BrandX) and got destroyed by the altitude. For some reason running @ mile was not considerably harder than at sea level yet crossfit was. I might be coming your way to Colorado Springs, applied to Air Force Academy.

Comment #127 - Posted by: pain, its whats for dinner at July 12, 2008 9:23 AM

m/38/6'3"/215

ran 2.2 miles to gym

4 rounds:
14 lunges w/45lb barbell
16 ghd situps
15 hip extensions
15 pullups
15 dips

ran 2.2 miles home

now i am going in the pool

Comment #128 - Posted by: mike at July 12, 2008 9:30 AM

M/36/5'11"/165

Walking lunges 12 steps
30 sit-ups (no GHD machine)
30 supermans (no GHD machine)
15 ring pull-ups (still working on muscle-ups)
15 ring dips

completed 4 rounds plus 13 sit-ups

Me and Black Dragon 6 had a close competition
today. We worked for about 30 minutes on
muscle-ups before the workout. We are still
getting stuck at the transition point. I read
all the journals and will keep trying to complete
the muscle-up. If anyone has any super secret
tips that would help out, please let me know.

Thanks,
Black Dragon 7
1SG Mark Nash

Comment #129 - Posted by: BLACK DRAGON 7 at July 12, 2008 9:31 AM

#66 Phil

The "Jimmy's 60th B'day Snatch" video is great. I think that's the one I refer to people the most...especially when I get the "Crossfit is dangerous/crazy/too extreme" blather from the uninformed.

Comment #130 - Posted by: Gayleski at July 12, 2008 9:32 AM

What's the "Robb Wolf" diet?

Comment #131 - Posted by: Chad at July 12, 2008 9:33 AM

Subbed 20kg good mornings for hip ex, did GHSU on my big tyre getting well past parallel.

4 rounds with 5 mu's then another round with 3 mu's and many failures then got through another round with 2 failed and no completed muscle-ups

Really like this one

Cheers, kempie

Comment #132 - Posted by: kempie at July 12, 2008 9:45 AM

26m/157lbs

12 lunges
15 sit ups on Med Ball
15 Back Ext
15 kip PU
15 Dips


6 rounds with 15 dips remaining

Comment #133 - Posted by: Joe Taubner at July 12, 2008 9:48 AM

as rx'd
7 rds + 15 GHD situp's, 15 GHD hip ext., and 2 mu's

each mu's started with wrists rotated out. this was a first for me in a workout. strung 3 in a row on round 2. only doubles and singles, and a few misses after that.

had to do this one with the new York GHD still in the box in front of the old home made jobber. Not enough time, not enough time. Ordered some gymnastics ring grips from US Glove. hoping they help eliminate the wrist wounds.

Comment #134 - Posted by: difchip/38m/200/6'2 at July 12, 2008 9:49 AM

#60 ROBO
sorry to get back to you so late. The sit-up and back extention is very different from 45degrees to 90degrees. Your cutting off a trmendous amount of ROM, if you do enough reps with the 90degree GHD you can put a shock to your abdomen that could send you to the hospital(only happens to people who have never done full ROM GHD sit-ups and jump in and do a ton of reps). You can read about an instance where this happened to someone in one of the crossfit journals. My point is that 45degree angle is not the same thing as 90 degree GHD. I have done both, and I know from experience that is not the same thing. In the end I believe you are better off with doing weighted GHD backextentions and abmat sit-ups(or today I am going to try KTEs).

Comment #135 - Posted by: Adam/TempleOwl M/20/6'2"/185 at July 12, 2008 9:50 AM

30yo/M/6'4"/210#

12 Lunges
15 GHD Situps
15 GHD Hip Extensions
15 Pull Ups
15 Ring Dips

6 Rounds
- 2 Pull Ups
- 15 Ring Dips

Comment #136 - Posted by: Damon Mosley at July 12, 2008 9:59 AM

9 rounds + 12 lunge steps as rx'd

To parallel on the GHD sit-ups (it hurts to go lower) and hands turned out at the bottom of all the muscle-ups. Didn't really pour on the intensity for this one since it was my first workout since last weekend.

Comment #137 - Posted by: freddy c._one world at July 12, 2008 10:09 AM

F / 40/5'2"/120

Subbed jumping muscle ups.

11 rounds plus 12 walking lunges, 15 GHD sit ups and 8 hip extensions.

Comment #138 - Posted by: LisaAnne in Tucson at July 12, 2008 10:10 AM

12 Lunges
15 GHD Situps
15 GHD Hip Extensions
15 Pull Ups
15 Ring Dips

6 rouds + 15 lunges, 15 sit ups, 15 hip extensions and 6 pull ups.

Comment #139 - Posted by: Mark & Theresa at July 12, 2008 10:13 AM

M/19/5'9"/175

As Rx'd: 10 Rounds + 12 Lunges + 15 GHD Sit-ups + 15 Hip Extensions + 1 Muscle Up

Got the full extension of the last muscle up right at 30:00.

Good WOD, it was fun

Comment #140 - Posted by: Sam at July 12, 2008 10:18 AM

128lb/F/33

8 rounds in 28 mins....failure at 5 with pull ups last two rounds... scaled them to 8 per round for others.

Comment #141 - Posted by: Heidi at July 12, 2008 10:20 AM

#126

Do your pull-up hard. Generating some acceleration going into the transition makes it 10x easier to get your elbows above your shoulders.

Comment #142 - Posted by: Jake Di Vita at July 12, 2008 10:21 AM

12 walking lunges
15 GHD sit-ups
15 Hip extensions
10 pull-ups
10 dips

10 rounds

Comment #143 - Posted by: Gudmundur at July 12, 2008 10:27 AM

F/38/5'6"/140

10 rounds

(sub: 15 unanchored sit-ups; 15 supermans, anchored; 5 pull-ups (all kipping!) & 5 modified dips, heels on barrel)--keeping to my 25% plan for pull-ups/OHS wo for the week; looking forward to getting a GHD at some point!

Comment #144 - Posted by: nutfam at July 12, 2008 10:27 AM

bw 165

subbed 15/15 dips/pullups for muscle ups

11 rounds

Comment #145 - Posted by: paulw at July 12, 2008 10:30 AM

m/25/6'2/205

14 rds

Comment #146 - Posted by: Rhodes at July 12, 2008 10:33 AM

I was expecting muscle ups to come up any day cuz my hands are just healed up from the last MU workout. Coach seems to know just how long it takes for hands to heal from MU tears. Today I got smart and taped my hands before I started and no rips.

Just once I would like to post a better wod time/rounds completed than Kelly Moore. Who is that woman? Good show Kelly!!

AMRAP in 30 min of:
12 walking lunges
20 situps on 45 degree bench
15 good mornings w/45# bar
5 muscle ups

8 rounds + the lunges, situps and 7 of the good mornings.

Comment #147 - Posted by: Murray/San Diego/M/31/5'10/185 at July 12, 2008 10:41 AM

6 rounds even. Subbed muscle ups for pullups and dips.

Comment #148 - Posted by: will o. (29/m/6'2"/205 lbs) at July 12, 2008 10:41 AM

33/F/5'10"/154

We don't yet have rings hung high enough for true muscle-ups; had to make do with rings hung from an 8' high bar. Had to start the pull with toes on a bench behind, let feet drop to a hang during transition and try not to bump my head through the dip. Because this is not a prescribed muscle-up, I did 7 for each round to try and compensate.

7 rounds + 12 lunges, 15 GHD situps and 15 hip extensions

Comment #149 - Posted by: Laura DeMarco at July 12, 2008 10:43 AM

7 rounds even....15 pullups and 15 dips instead of muscle ups...not bad for my first week doing CF

Comment #150 - Posted by: Alan - 23/5'8"/160 at July 12, 2008 10:44 AM

Alex #102,
If you believe you know of any specific person fitter than Jason Khalipa, let us know who he is and why you think he's fitter. If you can make a compelling argument for anyone, I've got $1,000 each for you and him if he beats Jason at any reasonable test of fitness.

If you don't know of anyone specifically who is fitter than Jason, then I stand by him as the fittest man on earth.

Comment #151 - Posted by: TonyB at July 12, 2008 10:47 AM

I was expecting a wod with muscle ups any day cuz my hands were just healed up from the last MU wod. Coach seems to know just how long it takes hands to heal from MU tears. This time I got smart and taped my hands before I started.

Just once I would like to post a better wod time/rounds completed than Kelly Moore. Who is that woman? Good show Kelly!!

AMRAP in 30 min of:
12 walking lunges
20 situps on 45 degree bench
15 good mornings with 45# bar
5 muscle ups

8 rounds + the lunges, situps, and 7 of the good mornings.

Comment #152 - Posted by: Murray/San Diego/M/31/5'10/185 at July 12, 2008 10:48 AM

Testing my automated comment poster

Comment #153 - Posted by: Ron at July 12, 2008 10:51 AM

Been doing it for a few weeks but this is my first post.

6 rounds + lunges and situps.

Subbed 15 pullups and 15 dips for muscle ups.

22/m/145

Comment #154 - Posted by: patrickh at July 12, 2008 10:51 AM

22.m.135.65"

as rx'd
7 rounds
12 walking lunges
15 glute ham *maybe half the hypertension because i could not stack steppers high enough
15 hip extension *never did these before so probably really bad form

*after time ran out i finished the round in another 8 secs

Comment #155 - Posted by: Francis Vu Nguyen at July 12, 2008 10:52 AM

I was expecting a wod with muscle ups any day cuz my hands were just healed up from the last MU wod. Coach seems to know just how long it takes hands to heal from MU tears. This time I got smart and taped my hands before I started.

Just once I would like to post a better wod time/rounds completed than Kelly Moore. Who is that woman? Good show Kelly!!

AMRAP in 30 min of:
12 walking lunges
20 situps on 45 degree bench
15 good mornings with 45# bar
5 muscle ups

8 rounds + the lunges, situps, and 7 of the good mornings.

Comment #156 - Posted by: Murray/San Diego/M/31/5'10/185 at July 12, 2008 10:53 AM

Man I thought I was in better shape. 3.75 rounds. Subbed 20 pull ups and 20 dips for muscle ups. I guess all I can do is keep on working.

Comment #157 - Posted by: Julio Borras at July 12, 2008 10:53 AM

46/m/175
800m run 2:48/cfwux1
wod r'xd 9 rounds +12 lunges+ 14 ghd situps
Snatch practice

Comment #158 - Posted by: Troy at July 12, 2008 10:55 AM

Nice workout!

3 rounds....:) i did 15 dips and 15 pullups instead of 5 MUs...
i'm tired:)

Comment #159 - Posted by: The Little Enforcer at July 12, 2008 10:55 AM

6 rounds.. barely..

subbed 15 pullups and 15 dips for the muscle ups. Wow.. havent felt that sick after a workout in a while.. felt like i was gonna pass out.

Also, got my wife to try a reduced CF type workout.. she looked sick, almost threw up, but kept going.. i was proud of her

Comment #160 - Posted by: Matteucs at July 12, 2008 10:55 AM

CrossFit BHM as Rx'd:

21-15-9 reps of:
Ring Dips
Overhead Squats - 65lbs

17 mins

M/24/165/5'10"

Comment #161 - Posted by: Joshua at July 12, 2008 11:01 AM

I was arguing with someone just before the games started about the pullup standard. Adam or Gaucioin maybe? I argued the standard is fine, but it wasn't right that the elite guys knew ahead of time. I was, shall I say, scoffed at, and informed that everyone was informed the same day the video was posted on July 4th. Well, OPT clearly states in the video he had 5 days advanced notice. Just food for thought. Make the exercises as strict and tough as you'ld like, but you have to make a good faith effort to inform everyone at the same time. Peace my bothers, peace.

Comment #162 - Posted by: Dan Diego at July 12, 2008 11:02 AM

#124.. good luck on the Academy! the AF is a great way of life. Just don't get sucked into the PT programs like I did, and let yourself get out of shape. Ever need any advice on AF officer careers , just shoot me an email.

Comment #163 - Posted by: Matteucs at July 12, 2008 11:03 AM

5rnds + 12,15,15,1

Comment #164 - Posted by: ccraft at July 12, 2008 11:05 AM

m/21/145

9 rounds. My gym didn't have the glute ham sit-up stand but I made it work anyway. Still wish my gym had rings. Had to do muscle ups on a pull-up bar. Good workout. :)

Comment #165 - Posted by: Colin Davis at July 12, 2008 11:07 AM

#153 - I my wife started doing the CrossFit with me too (mainly because it was all I talked about for the first couple of weeks that I started doing it). Fitness activities are almost always great to do together with your spouse, but CrossFit is the best by far. Its so great to share that the feeling you get when you complete a WOD that you did not think you could finish or reach a new PR. Good times.

Comment #166 - Posted by: John P. Lk Stvns, WA at July 12, 2008 11:07 AM

M/54/225
Subbed 15 pullups/dips
4 rounds (23:16)
Too pooped to continue.

Comment #167 - Posted by: Kevin_R at July 12, 2008 11:09 AM

12 WL
15 situps
15 back extension
5 pullups/ jumping pullups
5 dips

M/32/6'3/208
F/32/6'3/180

10 rounds

Comment #168 - Posted by: Andy & Quinn at July 12, 2008 11:10 AM

M/45/152

7 rds- 2 mu's

Comment #169 - Posted by: kurtGP at July 12, 2008 11:11 AM

27/m/177

walking lunge, 12 steps
15 anchored abmat sit-ups
15 45# good mornings
15 pull-ups
15 ring dips

5 rounds

ring dips ate up most of the time - after the first two rounds they took forever.

Comment #170 - Posted by: Jarod Kastning at July 12, 2008 11:13 AM

M/47/191

Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
15 Pull-up
15 Dips

6 3/4 rounds

Comment #171 - Posted by: John Calgary at July 12, 2008 11:20 AM

subbed knees to elbows, bar on back bending over straight, and jumping muscle ups.
finished 7 in 29:58

Comment #172 - Posted by: rorpen at July 12, 2008 11:20 AM

12 Walking Lunge
15 Flat Sit Ups (no GHD)
15 Back ext (No GHD)
5 Pull up to assisted muscle up (with a ladder)

9 rounds

Comment #173 - Posted by: Graynub at July 12, 2008 11:24 AM

Dan Diego
I believe that was me you were in disagreement with. Well the video has presumably made you correct. I think I have been spending a little too much time on the website, probably need a break. Bickering and name calling have never been my style, and I don't want this to continue. So farewell my loving crossfit board, I probably be back in a week or two.
-Adam

Comment #174 - Posted by: Adam/TempleOwl M/20/6'2"/185 at July 12, 2008 11:26 AM

#146 Tony
Brian Clay. The top US decathlete. Clay could train crossfit after this years olympics and most likely win next years games or at least be top 3. Khalipa or any of the other top 20 finishers at the games could train for the next 4 years and we would not be in the same ball park as clay in the dec... none of us could even qulaify for the olympic trials let alone win... who then is more fit? Clay could play our game and win... khalipa & myself couldn't win the US high school decathlon championship.
I would say the olympic/world champ in the decathlon has a strong claim as worlds fittest man.
A decathlon is a reasonable test of fitness... if we can just get khalipa to do one we can compare pts and tony you can send me my check :)

Comment #175 - Posted by: josh everett at July 12, 2008 11:26 AM

only 6 rounds ( felt like vomiting ) maybe all that water that I drank before
good 12 lunges
modified 15 ghd
modified 15 hip ext
15 pu
15 dips ( honestly, I was so tired that I forgot to do dips for two or three rounds. don't remember.

Thanks coach

Comment #176 - Posted by: Engine7 at July 12, 2008 11:29 AM

6 Rounds

Comment #177 - Posted by: Hari at July 12, 2008 11:30 AM

43/6'1"/185

on vacation so had to workout in a globogym. will do today's wod when i get home. did press and front squats.

5x5 press: 135 135 140 145(4) 140(4)

5x3 front squat: 225 235 245 245 245

dan diego

nobody had an advantage on the pull ups at the games. they kicked everyone in the jimmy from top to bottom.

Comment #178 - Posted by: ken c at July 12, 2008 11:33 AM

To Alex,

I would, respectfully, disagree with your assessment. Not a stupid thought at all, there are simply two different, yet interrelated issues. I haven't got this all worked out, but here it goes.

The first issue deals with whether the Crossfit Games is the best mechanism for determining who the fittest person on earth is. That would depend on your conceptual and operational definition of fitness (now we are back to Crossfit Journal Issue #1 - pick it up...it's a great read). If you disagree with that, the second issue is of no concern anyway. Your statement used the word "strong", strength is but a component of fitness.

The second (and the one that seems to be your issue as I read it) is the question of whether this sample of athletes is a good representation of the population's fitness level or must it be a process of testing the population. In other words, because we haven't tested EVERY SINGLE ATHLETE (e.g., Africa, China, etc...) AKA the population, as opposed to a representative sample, the Crossfit Games isn't a good mechanism.

I would challenge this as well. Forgetting your limited definition of fitness described above, we are still talking about athletes who, by definition, train at high intensity in multiple modes as their sport of choice. In other words, fitness AS sport. Given these factors, Coach makes a compelling case. There are others on this site that could do far greater justice to this issue than I so I'll stop here.

However, thanks Alex. I appreciate your stimulus to get me off my mental rear and finally post after being a crossfitter for 16 months.

Finally, thank you Coach, for challenging me mentally and physically every day.

Comment #179 - Posted by: krcourt at July 12, 2008 11:34 AM

19/m/167

8 Rounds

Subbed 15 pullups/15 dips for the 5 MU's, and the last two rounds had to switch dips to pushups because something tweaked in my shoulder and it refused to stop b*tching at me when I did the dips.

Comment #180 - Posted by: MiniRed, Nashville at July 12, 2008 11:38 AM

Oh yeah...

M/35/5'10"/165

Subbed 15 pullups/dips for MUS

9 rounds and 7 lunges

Comment #181 - Posted by: krcourt at July 12, 2008 11:44 AM

:90 Grappling

WOD

DJ= 9 rds

SaraD= 5 rds

Couldn't figure out why I was so sluggish going into this one. But after some thought I realized that due to a mixed up scheduale, this was my 6th day on w/out a rest. I am definitely going to chill tomorrow.

Good job Sara once again!

Get some, Go again!

Comment #182 - Posted by: DJ at July 12, 2008 11:46 AM

Visited a neighboring affiliate, CrossFit Vallejo, to do this one. Got through 10 rounds plus the lunges and sit ups.
Brutal.

Comment #183 - Posted by: TriSarahTops - CrossFit Sonoma County at July 12, 2008 11:47 AM

subbed 15/15 pull-ups and dips for MU's.

7 rounds in 28:24. Dead.

Ran a 5 k this morning, which left me totally gassed.

Comment #184 - Posted by: Rob F at July 12, 2008 11:47 AM

37/m/5'11/165

msn+ohs: 3x3 70#
hsn+ohs: 3x3 70#

Rounds in 20'0 of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
3x(5 Pull-ups, 5 Dips)
4 Rounds (based on Cindy I should have been able to do 6 rounds)

Comment #185 - Posted by: epicurius at July 12, 2008 11:52 AM

damn no way to do the GHD centric exercises in my lovely Iraqi FOB. Oh well substitution its what's for dinner! And to all you other Army Crossfiters keep it up the loader we are the better chance we have of getting some institutional change going!

Comment #186 - Posted by: Chris McConnell at July 12, 2008 12:01 PM

m/27/5'8/150

walking lunges
15 unanchored situps (no ghs thingie)
15 back extensions
5 mu's

six rounds even in 20 min. I was even able to do a couple of the mu sets unbroken, that was exciting!!

Comment #187 - Posted by: Pablo at July 12, 2008 12:07 PM

7 rounds + 12 lunges + 8 GHD situps

all muscle ups assisted by fully extended dead hang with feet on third rung of ladder. Oh so close to that first muscle up.

37m/5'10"/176

Comment #188 - Posted by: KevinL at July 12, 2008 12:08 PM

7 rds plus 12 Walking Lunges

Subbed 65# Goodmornings for the extensions and down to the floor with the GHSU's

Comment #189 - Posted by: Edwin 25/M/5'8"/175 at July 12, 2008 12:13 PM

forgot to post a significant passage of my workout today.
while doing overhead squats as part of the warm up, going down for # 7 , my board shorts ripped from the front all the way to the back exposing what nature gave me as a male...TA DAAAAAHHH! I had people working out close to where I was ( not sure if they saw anything ). went home, got a new pair and went back to the gym.

the moral of the story: Wear underwear when using old board shorts

Comment #190 - Posted by: Engine7 at July 12, 2008 12:13 PM

For the last 15 years, my competitive sports have been golf and hockey,

When I started CrossFit 2 months ago, I had trouble with doing two or three pullups in a row and forget about kipping! Last week I did all 100 pullups unassisted (no jumping) for Angie. Today, I managed my first 10 in a row unbroken.

Even though my times are weak compared to others on this board, I am starting to make some great progress.

Thanks a ton to Coach and Lauren and all the rest of the CrossFit community.

3 and 1/2 rounds: Subbed pullups and dips for muscle ups. (Goal was 4, disappointed...)

"To make progress, you have to put in the gym time"
Jon Gilson (paraphrased)

Comment #191 - Posted by: rd at July 12, 2008 12:14 PM

26/m/180/6'1

10 rounds as Rx'd except GHD sit ups to parellel.

Comment #192 - Posted by: ndogg at July 12, 2008 12:15 PM

7 rounds plus 12 lunges and 10 ghsu.

Subbed 15 pullups and 15 dips for Mus

Comment #193 - Posted by: Seiji_30_M_203 at July 12, 2008 12:16 PM

26/m/190

7 full rounds (subbed 3x pullups/dips)

nearly puked during this one...I would advise against eating a full breakfast before this one.

Comment #194 - Posted by: Brendan P at July 12, 2008 12:25 PM

As Rx'd: 9 rounds + 15 GH Sit-Ups
This one was really fun, getting my diet together, and I can feel the difference alot of stamina; I felt pretty strong throughout the entire workout. My biggest barrier was muscle fatigue during the muscle ups, on rounds 4-6 I was failing after the 4th, and 5-9 I was failing after the 3rd, took a bit of time to recover.
Also loving my new Garmin Forerunner 405, works great not only for runs, but monitoring your heart rate during other crossfit workouts.

Comment #195 - Posted by: NaXx - M/32/5'6/169 - Langley AFB Crossfit at July 12, 2008 12:30 PM

7 rounds but i could only do the muscle ups to the 4th round then did some pull-ups and ring dips... also did the situps with no support and had to do the hip extensions on the ground because i dont have a back extension thing

Comment #196 - Posted by: Keenan Rogers-m/19/156 at July 12, 2008 12:32 PM

m/36/196 doing cf for 4 weeks.

6 rounds:
lunges 12 steps
10 x ghd, improvised wit a bar with weight on the feets and body on a little wall.
10 x hip extensions also improvised
5 muscle ups, starting position seated on ground.

Comment #197 - Posted by: erik at July 12, 2008 12:32 PM

19/m/170

12 walking lunges
30 sit ups
5 muscle ups

10 rds. + 12 lunges

Comment #198 - Posted by: sam "college station" at July 12, 2008 12:34 PM

23/M/6'1"/205

Did the "Trail Run" from the CF Games on a treadmill w/ 9degree incline. INTENSE.

Then did 1/2 of today's WOD:

7 Rounds in 15 min.
Sub ab mat situps.
Sub 15 dips for MU's. Still can't do pullups due to elbow tendonitis.

Great Saturday!

Comment #199 - Posted by: The Ukrainian at July 12, 2008 12:36 PM

12 lunges
15 GHD situps
15 hip extensions
15 pullups
15 dips

Almost 7 rounds. All but 7 of both the pu's and dips.

Comment #200 - Posted by: SueAnne/F/48/130/5'6" at July 12, 2008 12:38 PM

One hand so messed up from Angie even tape didn't help...so no pull ups, but did 15 dips.

eight rounds +lunges +GHD + back extensions

Comment #201 - Posted by: thedannyboy_6'_195 at July 12, 2008 12:39 PM

m/36/165

no warmup
5 rounds + 12 lunges and 5 situps
can't do muscle-ups so subbed 3/3 pullups/ring dips

Comment #202 - Posted by: justin at July 12, 2008 12:51 PM

37/m/180/5'9

not a lot of intensity

7 rounds

got 5 straight muscle ups on 6 rounds

Comment #203 - Posted by: c_BULL at July 12, 2008 12:52 PM

27/m/177

51/m/145

12 walking lunge
15 GHD sit-ups
15 back extensions
15 pull-ups
15 ring dips

4 rounds + 10 back extensions

slow on dips (1's and 2's at the end)

Comment #204 - Posted by: Joe P at July 12, 2008 1:02 PM

Subbed 4 pullups, 4 dips for muscle ups.

6 rounds, plus all of round 7 save for three "muscle-ups"

Comment #205 - Posted by: Deuce - 32m/5'8"/145 lbs at July 12, 2008 1:03 PM

All I have is a pull-up bar, so I did rounds of:
12 lunges
15 anchored sit-ups
15 supermen
5 pull-ups

17 rounds + 12 lunges and 15 sit-ups

I expect those sub's make my # of rounds look pretty impressive, probably would be less if I could do the real thing.

Comment #206 - Posted by: Ian at July 12, 2008 1:05 PM

27/m/181

7 rds + 12 walking lunges + 5 GHD sit-ups

subbed 20 pull-ups and 5 ring dips for MU

Comment #207 - Posted by: R_Spad at July 12, 2008 1:06 PM

Thx Crossfit for bustin' up my fingers! :P
Thirty min, unknown amount of rounds... At least i pushed myself to the limit, so i'm sure i'll get stronger till next time! :)

Comment #208 - Posted by: Silky Keith at July 12, 2008 1:07 PM

at 4 rounds and 16 min, I called it due to a terrible headache

Comment #209 - Posted by: jimi at July 12, 2008 1:08 PM

Dan Diego, OPT found out about the pull-ups the same day as everyone else, quit trying to stir the pot.

Comment #210 - Posted by: gaucoin at July 12, 2008 1:11 PM

Still fatigued from the Games...ok it might be that since the Games I have been eating really horrible!!

3 rounds plus lunges sit ups and back ext and 2 muscle ups.

Just learned my muscle ups 3 months ago and I have done 20 in a WOD before but they were hard today. I felt heavy and a little uncoordinated today for some reason!

Miranda 801
f/135/25yo

Comment #211 - Posted by: MIranda 801 at July 12, 2008 1:11 PM

8 rounds w/jumping mu's + 12 lunges and 4 GHDs

Comment #212 - Posted by: Julian at July 12, 2008 1:11 PM

AMRAP in 20 Minutes
5 deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

used 95#
14 Rounds


#6

Comment #213 - Posted by: Jeff at July 12, 2008 1:12 PM

9 rounds
22/m/185

could have had 10 but i had to wait a couple times on the roman chair.

Comment #214 - Posted by: yoritomo at July 12, 2008 1:13 PM

27/6'8"/215

5 rounds + 12 WL, 15 GHD, 15 HE

Sub 20pu/20ring dips for MU

Comment #215 - Posted by: Stretch at July 12, 2008 1:15 PM

47 5'10 195

1/2 mile run cfwu x 2 minus pull ups and dips

7 rnd + 12 walking lunges

Comment #216 - Posted by: Mark Barry at July 12, 2008 1:16 PM

45/M/6'/180 STA. 74

10 ROUNDS + 15 SIT-UPS + 15 HIP EXT. + 3 MUSCLE-UPS. AS RX'D

SO CLOSE TO 11!! WASTED A LOT OF TIME DRYING MY HANDS AND DRYING THE RINGS OFF WITH A TOWEL. HOT AND VERY HUMID IN TUCSON. CHALK AND TAPE WAS OF NO HELP AT ALL! HARD TO KEEP A FALSE GRIP WITH WET RINGS. SWEATING LIKE A FISH TODAY!

POP EVIL

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #217 - Posted by: ROBERT SUTHERLAND at July 12, 2008 1:16 PM

FORGOT: PLUS 12 WALKING LUNGES TOO!

ROBERT S.
TUCSON, AZ.

Comment #218 - Posted by: ROBERT SUTHJERLAND at July 12, 2008 1:22 PM

Comment #209 - Posted by: ROBERT SUTHERLAND at July 12, 2008 1:16 PM
Don't worry, next time you'll do ALOT more than 11! ;)

Comment #219 - Posted by: Silky Keith at July 12, 2008 1:22 PM

24/m/197
6 rounds + 12 WL
sub 20 pull ups and 20 ring dips for the 5 muscle ups...I can do muscle ups, but couldn't kip like usual because of the GHD situps.

Comment #220 - Posted by: Nickosaurus at July 12, 2008 1:24 PM

33/M/175/6'00"

As rx'd:

4 Rounds + 12 Lunges + 15 GHD Sit-ups + 15 Hip Extensions + 1 M/U

(So, 4 M/Us short of 5 rounds)

The fatigue on the muscle ups did me in. Also was very close to puking, not from being too taxed metabolically,but from the violence on the GHD exercises.

Dan D.
www.CrossFitStickers.com

Comment #221 - Posted by: Dan D. at July 12, 2008 1:24 PM

Nic - 10rds + 5 hip ext, as rx'd

Katie - 12rds + 1 situp, unanchored situp and band pu

Comment #222 - Posted by: Haas_Greeley,CO at July 12, 2008 1:26 PM

As rx'd:

11 Rounds, 4 Walking Lunges

Comment #223 - Posted by: Chris Holt at July 12, 2008 1:26 PM

completed 8 rounds. had to sub good mornings for the hip ext. and sub 4/4 pull ups and push ups for muscle ups. was supposed to sub dips/pull ups, but dip bar at gym was broke, so i had to make a last second adjustment. and did the lunges with 10lbs dumbells, did know if i was supposed to use weights or what???

Comment #224 - Posted by: terrance johnson at July 12, 2008 1:30 PM

Hey, Guac, take Adam's lead and cool the negativity. Watch the video, then say everyone learned it the same day. Like I said, Peace, my brothers, peace.

Comment #225 - Posted by: Dan Diego at July 12, 2008 1:31 PM

25/M/172lbs/6'0

Subbed One MU= 4 pulls ups/4 dips. Otherwise as RX'd

6 rounds. 12 lunges + 6 GH sit ups

Comment #226 - Posted by: rs10s at July 12, 2008 1:34 PM

7 rounds
Subbed 3PU/3Dips for each MU

Comment #227 - Posted by: mdbyrne at July 12, 2008 1:40 PM

14rds + 12wl, 15gh

154#
27m

Comment #228 - Posted by: Footloose at July 12, 2008 1:40 PM

25/5'9"/137

No GHD, so did slosh pipe sit-ups with 9 foot, 20 lb pipe...those were much harder than any GHD sit-up I've ever done. Also did hip extensions on rings (per CFJ 69), which were probably the hardest part of the WOD. Great workout...someday I'll get a GHD.

Almost 100 degrees out when I did this, which made it about 120 degrees in the attic (which I had to subject myself to during the muscle-ups).

7 rounds + 12 lunges + 15 slosh-pipe sit-ups

Post-WOD: Cleaned the garage, swept the front of the house and washed the cars. I'm pretty beat now. It's hot out!

Comment #229 - Posted by: Mary Ann at July 12, 2008 1:41 PM

Dan Diego #155, As far as I know, Dutch was the only one who knew about the standard before Weds. He found out on Tuesday only because he was staying with me and helping set up the site. We filmed him and his reaction so that others would get a jump on how to think about the new standard. If James was being literal on the 5 days, he found out from someone else. I took it as a rough approximation. But, I guarantee you that the extra hours made NO difference whatsoever in Saturday's outcome.

Josh Everett #168,
You actually prove my point inadvertently. If Brian Clay has to train for a year to beat Jason at the CrossFit Games, then Jason is the fittest today. Remember, we define fitness specifically as work capacity across broad time and modal domains. I wouldn't argue with you if you said Brian Clay is a better ATHLETE than Jason, but I don't think he demonstrates more work capacity. Most of the decathlon components are high skill tests, and none of them require moving a large load long distances. That doesn't mean he can't, but I don't accept the decathlon as a good test of work capacity across BROAD time and modal domains. So, I'll keep my money for now, and continue to be blown away by YOUR capacity for work across broad domains.

Comment #230 - Posted by: TonyB at July 12, 2008 1:44 PM

wow. smoked by this.

6 rounds, 12 lunges, 15 GHD situps, 15 BE and 2 MUs.

all mu's jumping because, well... that was a lot. i want my mommy now.

Comment #231 - Posted by: spider chicklet at July 12, 2008 1:47 PM

38yom/6'2"/225lbs
Score=6 rounds in 30 minutes
Finished my 7th round by 32:37
*seemed to have lost my muscle-up somewhere (probably Texas), had to do slight jump

Comment #232 - Posted by: Barberic at July 12, 2008 1:49 PM

so worked over by this wod i forgot to post the run to the gym & the 2 hour snatch work.

i'm NOT getting caught without my snatch at next year's games. tomorrow is clean & jerk in the am w/ Komrade Fialkov & then class with Tom Brose.

so, tired. no idea how i'll make it out for fun & games tonight.

Comment #233 - Posted by: Spider Chick at July 12, 2008 1:50 PM

Matt D - Crossfit Charlotte
M/29/72"/175#
as Rx'd:
12 Rnds + 12 lunges & 10 GH situps

Comment #234 - Posted by: Matt D at July 12, 2008 1:50 PM

7 + 12 lunges.

Comment #235 - Posted by: SJV at July 12, 2008 1:54 PM

10 rounds
m/51/5'-8"/150lb

Comment #236 - Posted by: rick at July 12, 2008 2:02 PM

CFWU x 2
subbed 45lb good mornings for hip extentions
10 rounds

Comment #237 - Posted by: Augie 73 at July 12, 2008 2:09 PM

As Rx'd 8 rounds
Finished 9 rounds in 30:27
Next Generation Crossfit

Comment #238 - Posted by: Chad Smith at July 12, 2008 2:11 PM

F/37/5'4"/145ish?
Puppies
Complete as many rounds in 15 minutes as you can of: Walking Lunge, 12 steps 10 Glute-Ham Sit-ups 10 Hip Extensions 5 Muscle-ups

Back after 1.5 weeks off from CF and the zone. Felt like a blob, but this is the first time in a long that I've felt energized and pumped after a workout!
Guess I needed that break.
Did at home, subbed GHD SU with stability disk and tried to do all hip ext but those are darn hard! Seated muscle ups.
6 rounds (think I miscounted) +12 steps, 10su and 5 HE.
Good to be back!

Comment #239 - Posted by: Camille at July 12, 2008 2:13 PM

No GHD so did following:
12 walking lunge
15 135# deadlift
30 regular situps
5 muscle ups
I also spent the majority of my time drying my wrists, chalk, tape, dry, repeat...for the MUs. I had more work in me (alot) but the MUs slowed me down big time.
5 rounds complete

Comment #240 - Posted by: Josh G at July 12, 2008 2:17 PM

#222
Tony. You don't think the dec is a show of capacity in broad time & modal domains? The events cover from 2 seconds of effort to over 4min. (a much larger gap than we covered last weekend)10 events over 2 days to recover from as opposed to 4 events. (keep in mind that the last event is the 1500 and clay runs that faster than I can fresh.) Which of the 10 general physical skills isn't tested in the dec? It is a "reasonable test of fitness"
I'll give you that clay has not proven he can generate as much horsepower as khalipa.
It wouldn't take Clay a year to put up elite crossfit wod times... most likely less than a month. Khalipa could never have an elite dec score. Clay wins in the hopper model of fitness he just would not win in a crossfit "hopper" workout(today) because he has zero experience with it. Sorry for picking on you jason, your a great champion and one of the baddest/fittest men on the planet.
I know just from watching clay in the dec he is superior to me in atleast 8 of the ten physical characteristics of fitness... maybe all 10 but I'd have to see him in the wt room. Don't forget I'm no slouch in crossfit.
as far as broad modal domains 2 of the 6 exercises we did last weekend were thrusters. I beleive there is more variety in the dec. The only thing clay hasn't demonstrated is the ablity to move a a large load long distances... unless you consider a 26' long jump moving a large load a long distance. I think we can do the math on watching him throw shot put and seeing him sprint that he could handle moving a large load long distances. I have never met clay but I've had the privaledge of watching world recorder holders in track train in the wt room... you better believe these guys can o-lift & squat.
I do believe that the crossfit games is best test of fitness... i don't beleive the fittest athlete in the world participated. Talent follows money and when the winner of the games gets 1.5m instead of 1.5k we will then see the fittest/best athletes participating.
anyways I don't think I'm going to win this one but it was fun. Love you Tony!

Comment #241 - Posted by: josh everett at July 12, 2008 2:18 PM

My hubby is a former competitive pole vaulter/decathlete (teens to late twenties). He is now a crossfitter, so I thought it appropriate to pose the question to him about who is fitter, the decathlete or the crossfitter. His response is this... If you measure the 2 using decathlon, obviously the decathlete will win. If you measure using crossfit, the crossfitter has the advantage. The decathlete has the advantage should you choose any throwing, jumping or linear speed events. The only way to compare is to use something both athletes typically train (ie olympic lifts), or an event that neither typically does. Throw them into a pool or some other area they are not familiar with and you have your answer as to who may be fitter. You can't compare the two sports, particularly since the decathlete is so specialized as Tony B. Mentioned.

Comment #242 - Posted by: kimmykaze at July 12, 2008 2:20 PM

I have no idea what happened, but today I just went beast and burned out 13 Rounds.
I had even gone on a 20-mile hike yesterday.

A friend invited me to his gym today cause he knew I "worked out, or something... right?".
There were two college wrestlers in there leaning up against some machines talking about crossfit. I was in the middle of sternum-to-bar pull-ups when one said "yeah, crossfit is tough but..."

- I immediately cut him off with a barbaric, "I'm crossfit!!".
The guy followed up with "I heard it's pretty hardcore".

Comment #243 - Posted by: Matt Murdock at July 12, 2008 2:21 PM

26/M/6'2"/205

Subbed 3 jumping pullups to chest and 3 dips for MU

6 rounds

Then ran 3.5 miles

Comment #244 - Posted by: Olde English at July 12, 2008 2:22 PM

NO RING TODAY. 10 complete rounds of 12 WL, 15 GHD's, 15 hip ext, 20 dips, 15 PU's after 4 rounds of WU

Comment #245 - Posted by: RAMBO 6'2 193 24yrs at July 12, 2008 2:24 PM

Ok I've thought about it... maybe I've confusing/blurring fittest athlete with best athlete... I have a hard time differentiating the 2.

Comment #246 - Posted by: josh everett at July 12, 2008 2:24 PM

I've been doing crossfit now for about 1.5 weeks and I love it. I've been lifing weights for various sports for about 6 years, started with kickboxing for about 2 years and now I'm a competitive cyclist.

Crossfit gives me a total body workout that I love and just cant get enough of.

My times for today were 10 rounds in 29:32 mins.

sub muscle-ups for dips, cause my gym doesnt have rings, so I did 10 dips instead.

Comment #247 - Posted by: MJohnson81 at July 12, 2008 2:25 PM

Well,
I'm finally able to hit the gym again, now that I have my awesome husband is home to watch the kids and our main gym is closed for the day :-(
The other gym had most of the right equipment spread out in different rooms. Long story short, will do today's tomorrow and did Fran instead.

Used #50 (five pounds less than my last Fran but wanted to make sure my form stayed good the whole time)
Didn’t have to break up the PULL UPS at all! Yeah!
Total time 8:28!!!
My focus on this one now is to do Fran with 50 for a while then, when my form is good and I know my strength is there, I'll jump up to #60 until I can hit the #65!
It all starts with a plan right? Lol


Lysa

Comment #248 - Posted by: Lysa 43f/128/5'5" at July 12, 2008 2:31 PM

AMRAP in 30min:

12 walking lunges
15 GHD sit-ups
15 hip extensions
20 pull-ups
20 dips

5rds on the dot.

Comment #249 - Posted by: tom at July 12, 2008 2:34 PM

#222 TonyB

First, the games were only 4 workouts, all using bars and plates except for the run. Although it's only possible to do so much in 1 contest, i think this hardly meets the crossfit standard for broad modal domains.

Second, Khalipa's times ranged from 2:37 to 3:58 on the workouts of the games. Less than 90 second difference. I don't think this meets the crossfit standard for broad time.

Third, if we define fitness as work capacity over broad time and modal domains then we are defining fitness as crossfit. Then Jason is the best crossfitter; therefore he is the most fit.

Fitness is such a difficult word to define (and broad is a very relative term as well). So i think most people would say (and definitions of words ultimately come from mass agreement to use the word in a certain way) that a world champion olympian is more fit than the best crossfitter. Crossfit just isn't accepted widely enough to make the claim of fittest.

Comment #250 - Posted by: Jake@st.pete at July 12, 2008 2:38 PM

8 rounds
sub TRX dips & pull ups (got some odd looks)
m/50/220

Comment #251 - Posted by: Pete at July 12, 2008 2:40 PM

Josh and Tony,

You are two cool dudes - wish everyone else could "debate" as civil as you two do.

Out of all the participants at the games does anyone know of any decathletes (not necessarily world class) who participated?

Comment #252 - Posted by: Jake Di Vita at July 12, 2008 2:45 PM

Did the WOD from Navy SEALs.com, and I really enjoyed it:
run 1 mile
21-15-9
kettlebell swings (sub 35lb)
knees to elbows (on rings)
run 1 mile
21-15-9
thrusters 65lbs
burpees
run 1 mile

58:23

Comment #253 - Posted by: BPemberton at July 12, 2008 2:46 PM

22/m/155

Kinda got my butt kicked.

Subbed 10 pull-ups, 10 dips for 5 muscle-ups.

Total: 7 rounds completed.

Comment #254 - Posted by: TG at July 12, 2008 2:47 PM

30/m/200

10 rounds + 12 lunges + 8 sit-ups.

modified: jumping muscle-ups and ghd's only to parallel. ended up getting 4 full muscle-ups in, but that was all she wrote for those.. jumping after.

these 2 mods obviously allowed for more rounds...

Comment #255 - Posted by: SAT at July 12, 2008 2:47 PM

37/f/122

5 rounds - 1.5min to spare
used gravitron for MU - 3 PU/3 dips
used stability ball and mirror bar for glute-ham
Good Mornings for extensions

Comment #256 - Posted by: Lis at July 12, 2008 2:51 PM

M/51/6'/200

Got to gym late - 20 mins before closing. So did...

20 dead hang pull ups
30 deadlifts 135 lbs
30 bench press 135 lbs
30 box jumps
30 KTE
30 thrusters 65 lbs
20 dead hang pull ups

Time: 19:00

Comment #257 - Posted by: Rob in Texas at July 12, 2008 2:53 PM

30yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 5 rounds + 12 walking lunges, 15 GH situps, 15 hip extensions, 3 muscle ups.
Foam roll after.

Comment #258 - Posted by: Sesoku at July 12, 2008 2:59 PM

#247
the broad time/modal requirement technically may not have been covered by the events at the games but how it did get covered was in the fact that the events did not get announced until 3 days before. We had to train & be ready for anything. A decathlete trains specifically for 10 events but I would say that those 10 events are a "reasonable test of fitness" and those that are elite at the dec deserve recognition as such by us crossfitters.
also while there were only 4 events each of those events was more physically draining than any of the 10 dec events (1500 would be right in there)

Comment #259 - Posted by: josh everett at July 12, 2008 3:02 PM

M/39/70"/170#

12 lunge steps
15 balance ball situps
15 back extensions
05 Muscle ups

6 rounds in 30 min.

Comment #260 - Posted by: prochargedmopar at July 12, 2008 3:03 PM

Age 14
Height 5-3
Weight 100 lbs

5 Rounds:

12 walking lunge with 8-lb dumbells
15 Stiff-legged deadlifts with 40 lb bar
15 Hip Extensions
5 Muscle-Ups with assist on the transition only

Comment #261 - Posted by: Matt Hester at July 12, 2008 3:03 PM

bad bad. 6 rounds subbing mu's with 3 pull ups 3 dips. shouldn't have had any doughnuts this morning lol. gotta clean up the crappy diet

Comment #262 - Posted by: RSD 21/m/190#/6'1 at July 12, 2008 3:03 PM

Well, after watching the video, it looks like what I have been calling back extentions for the past two years of Crossfit, were actually hip extentions. Well that is definitely going change my "michael" time. Not sure for the better either.

Comment #263 - Posted by: ACKfit M/28/6'1" 195 at July 12, 2008 3:04 PM

Today is 5 weeks on the WOD's for crossfit. Although being 14, not doing lots of workouts "as prescribed" with the wieghts, this was an intresting new one. I love the intensity. 8 Rounds for me, those being some of the hardest earned for me.

Comment #264 - Posted by: Evan at July 12, 2008 3:07 PM

First Crossfit workout ever. I'm hooked.

No rings avail. did 4 + push-ups and dips instead. Got 5 rnds in 30 min.

Looking forward to using crossfit from now on.

Comment #265 - Posted by: Scott M at July 12, 2008 3:08 PM

Today is 5 weeks on the WOD's for crossfit. Although being 14, not doing lots of workouts "as prescribed" with the wieghts, this was an intresting new one. I love the intensity. 8 Rounds for me, those being some of the hardest earned for me.

Comment #266 - Posted by: Evan at July 12, 2008 3:08 PM

7 rds + 12 lunges

Comment #267 - Posted by: Troy/6'4"/205/St. Louis at July 12, 2008 3:09 PM

M/46/145

CFWU1
Goblet Squats 10x 2 pood KB for WU

As Rx'd
9 Rounds + 12 WL + 15 GHSU + 15 BE.

Finished it off for 10 rounds in 30:46

Comment #268 - Posted by: jon h at July 12, 2008 3:12 PM

8 rounds as rxd.........jb

Comment #269 - Posted by: JB at July 12, 2008 3:18 PM

33 yom 235 bwt
wod w/subs

12 lunges
15 anchored sit-ups
15 supermans
5 jumping muscle ups (rings just above ear)
5 jumping ring pull-ups

in 30 minutes did: 7 rds 12 lunges 15 sit-ups and 10 supermans

did 30 jumping muscle ups the other day in 24 minutes so real happy with the results. Need to increase height of rings now.

Comment #270 - Posted by: brian t at July 12, 2008 3:19 PM

I used the Gravity Assist machine to do my Muscle Up. Kind of like doing it on a bar. but I didnt put much on there. did everything else to the "T"

hit 14 rounds... with 10 seconds remaining.

next month the bars go up and the rings, rubber plates and rowing machine come in.. then it willbe on like donkey kong... No seriously.. ima do the Donkey Kong WOD.
HA!

BTW... Been Zoning for two weeks now.. shaved 30 seconds of FRAN.. and dropped 9 pounds so far. the only time i really felt the fatigue was during the 10k. I have done marathons before and my best 10k time was sub 50 minutes. but this time it hurt... need to get my body used to the different source of energy!@

Comment #271 - Posted by: JohnnyDiGregorio at July 12, 2008 3:19 PM

29 yom, 180 lbs

8 rounds

no rings, did 4 pullups/4 dips per muscle up

Comment #272 - Posted by: Jeff Weltmer at July 12, 2008 3:30 PM

m/36/195

12 steps of walking lunges
15 GHSU
15 Hip Extensions
15 Pullups
15 Ring Dips

6 rds

Comment #273 - Posted by: Rich K at July 12, 2008 3:31 PM

#256 Josh Everett,

Your argument defends the way the contestants trained, but not the results of the contest. A different person may have won if the events were longer. Case in point, Scott DeLozier. He won the Southeast Challenge, beating the likes of Omar Torres and Michael Giardina (both top-20 finishers in the games). But the Southeast Challenge was structured after last year's CrossFit Games with a CFT, 5k, and hopper. Scott won because that contest emphasized longer time domains, where he is superior. In fact, Omar Torres led Scott through the first four rounds and the beginning of the fifth round of the hopper. But in the last round Scott blew by him to win by at least a minute.

Now, I understand that logistics limited the length of the workouts that could be done at the Games. Jason Khalipa was clearly the best at these time domains, but I don't quite agree with Tony that he's the fittest man on the planet. I think any of the top finishers could easily lay claim to that title. In fact, I've argued to other people that you, Josh, could be convincingly argued to be the fittest because you were top 3 in both games.

Now none of this is meant to disparage the games as a great test of many aspects of fitness. My conclusion is that it's probably not possible to determine who is the fittest of 200 athletes within a 2-day period. I think there should at the very least be some 20-minute efforts, and maybe even some 1-hour+ efforts included in such a contest. I was really hoping to see Murph or Linda as Sunday's workout (although Linda would definitely not have been feasible). Maybe next year...

Comment #274 - Posted by: MB at July 12, 2008 3:38 PM

28/m/190

8 rounds + 12 walking lunges

as rx'd

Comment #275 - Posted by: esteban at July 12, 2008 3:40 PM

Jake #247 and Josh (various), there are some excellent points being made. There is no doubt that Clay is an extremely fit athlete and arguably one of the best athletes on the planet. The two questions are:
1. Are the CrossFit Games a legitimate test of fitness, which we define clearly as increased work capacity across broad time and modal domains? (By the way, there are no other definitions of fitness that provide the basis for measurable, observable, repeatable evaluation, at least that I've encountered.)
2. Is Jason Khalipa, the winner of this year's CrossFit Games, the fittest man on the planet right now?

I would answer yes and yes to the best of our knowledge. There is no one else who has measurably, observably, and repeatedly demonstrated more work capacity than Khalipa. This doesn't mean that there's no one out there who couldn't or who won't in next year's Games or any other legitimate format. But I have yet to see any performance in any arena that convinces me of greater work capacity than I saw with Jason.

There is a reasonable question about how 4 workouts over 2 days can be a legitimate test of work capacity across broad time and modal domains. So many factors went into determining the format of the Games. Not insignificant was the requirement to put 300 athletes through the workouts. Still, these workouts were chosen because of their ability to test true capacity. I attest that we could use almost any combination of classic CrossFit workouts and the final results would have been almost identical. Sure, the workouts were short, but 3 in a day makes it a very different demand.

Now, is the same true for the decathlon? Would the finishing order of a decathlon be predictive of the finishing order of other fitness tests? I'd say no, because of the incredible skill component required for most of the events.

Fitness is raw work capacity, athleticism is highly skill dependent. Which is better or more important is an entirely different question. But they are certainly distinct, even though most great athletes are extremely fit and most extremely fit folks are great athletes.

I love this debate. Next year's CrossFit Games will be different, not because of what went right or wrong this year, but because that's how we roll. But one thing that will be true for sure, the Games format will be an excellent test of work capacity across broad time and modal domains.

Comment #276 - Posted by: TonyB at July 12, 2008 3:40 PM

as Rx'ed, with GHD for both SU and HE.

6 rounds + 12 WL, 15 GHD SU, and 12 GHD. Lots of sweat. First time ever doing 30 Muscle-ups in the same day!

Comment #277 - Posted by: Herm @ CF Los Altos, CA at July 12, 2008 3:41 PM

31yof/126/5'6"

Subbed 15 PU/Dips for MUs
8 rounds, 12 lunges, 15 ghd situps

33yom/168/6'0"
Rounds 1-3 doing MUs, subbed 15 PU/Dips therafter.
7 rounds, 15ghd situps, 15 hip ext, 10PU/dips

Comment #278 - Posted by: tdapnyc at July 12, 2008 3:50 PM

42/169

100 degrees here in N.TX.
Felt even hotter in my garage where my rings are located.

12 Lunges
15 Situps
15 Supermans
5 Muscleups

10 Rounds in 29:50

Comment #279 - Posted by: Rick Cantu at July 12, 2008 3:54 PM

23/148

WOD as rx'd(straight-bar MU's)

13rounds+12Walking Lunges

Comment #280 - Posted by: Travis H at July 12, 2008 3:56 PM

at Club gym
scaled
7 full rounds (29:18) plus 12 lunges:
lunges: 12 ea leg
situps: 15
hip ext: 15
15 pullups (varied, DH, kip, gravitron 35)
15 dips

not perfect, girl kept "jumping in" on the machines, but I got it done.

plus 30 min swim

Comment #281 - Posted by: chilegringo m/40/6'/199/21% at July 12, 2008 3:59 PM

M/45/6'/170/7500'

12 Lunges
15 GHD situps
15 back ext.
15 pullups
10 ring dips

7 rounds

Comment #282 - Posted by: bckcntryskr at July 12, 2008 4:06 PM

M/270/6'3/28

12 walking lunges
15 GHD sit ups
15 hip ext
5 pullups
5 dips

7 rounds

Comment #283 - Posted by: Nate D at July 12, 2008 4:07 PM

M/19/5'11"/175/7500'

12 Lunges
15 GHD situps
15 back ext.
15 pullups
10 ring dips

7 rounds

Comment #284 - Posted by: dowork4life at July 12, 2008 4:12 PM

7 rds (1 MU each round instead of 5)

P Diddy
2 rounds in 6 minutes...threw up...came back and did another 2 rounds

Comment #285 - Posted by: B. Rhaly at July 12, 2008 4:16 PM

13 rounds with 6 seconds left.

Not sure I can claim Rx'd. First 3 rounds did GHD situps with full ROM with one hand touching the floor and then touching feet at top. Rounds 4-13: GHD situps done with hands at sides and head/torso going just below parallel. These were the weak link for sure! Towards the end they were broken up 6/3/3/3.

I probably could have squeezed out another round if I hadn't been so careful on the Muscle ups. I didn't want to miss one. Most were done 3/1/1 with the occasional 3/2 and 4/1.

Fun WOD! I am going to be walking funny tomorrow b/c of my back and abs!!

Comment #286 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at July 12, 2008 4:21 PM

Josh/Tony/others..great argument...I guess it depends on what your defintion of fitness is...my measure is being able to handle multiple energy system situations...and NOT train specifically for those situations...if i trained on that same games hill 4x/week for 4 years, i might be world class at it as well

Comment #287 - Posted by: OPT at July 12, 2008 4:29 PM

Scaled Down

5 rounds in 15 minutes
12 step walking lunge
15 sit-up
15 back extension
15 bench dips
15 Shoulder press w/ 30# db's and switched stance with one foot in lead each round.

In the Meeting Room of my Library after work. I'm slowly turning the Library into a gym!

Comment #288 - Posted by: HiAltDawg at July 12, 2008 4:31 PM

Still on 75% workouts. 5+12+2 in 22:30. Been a long time since I did GHD's.
Hey Black Dragon, practicing jumping MU's got me through the transition. I set the rings at about forehead level, squat and jump up through, then slowly raise the rings as you get better. I'm about 205lbs, and it took about 2 days of trying until I got it. If you need any more amateur help, email me: scottmacarthur@yahoo.com. Semper Fi!

Comment #289 - Posted by: ScottMacArthur at July 12, 2008 4:34 PM

Only five rounds--trying to do this in a crowded frou-frou gym like NYSC is hard. Have to keep running from room to room and floor to floor to find a push a bar that isn't being used for cable curls or somesuch or a back extension machine that someone isn't reading the newspaper on...I think they're getting fed up with me too.

Comment #290 - Posted by: Dave at July 12, 2008 4:34 PM

10 rounds plus lunges (12 steps)

No rings so I did 10 dips and 5 pullups instead

Comment #291 - Posted by: J rok at July 12, 2008 4:35 PM

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

Warm Up: Greg A's Warm Up with air squats 10 reps per exercise.

WOD: 7 Rounds + 12 Lunges, 15 GHD's, 15 BE & 1 MU

This WOD was really interesting for me. My gym was closed and I had to improvise with pretty cool results. I went to an "old school" basketball gym like you might find in an old YMCA and it had second floor bleachers. The first floor was the basketball court and locker rooms. They had pull up bars separating the first and second floors which were anchored about one foot from the wall. A bar muscle up is really tough to accomplish with the bar so close to the wall. In order to pull off a muscle up you cannot kip, one strong pull, as you come over the top of the bar. You cannot put both arms over at once because you would slam your head into the wall so you pull really hard and put one arm over so that your elbow moves from the six o'clock position to the 12 o'clock position over the bar and you basically hang on it and then you move your elbow to your center and transition your weight to allow you to pull your other arm over into the dip. Five of those at a shot is really cool and it created a little bit of a scene. On my last muscle up I kept climbing and went from the first floor up to the bleachers where a few folks were watching, that was great :>)

The GHD's and the back extensions were done on a bleacher seat anchoring my feet on a bar that they roll up tarps to cover the floor when it is not in use.

Have Fun, Train Hard,

Billy

Comment #292 - Posted by: Billy at July 12, 2008 4:46 PM

30/M/145

10 rounds as Rx'd;
-with quarter sized blisters on each wrist from muscle ups. Maybe I should not have put new athletic tape on my rings the other day.

I haven't posted on here in a long time, but can I just say that I checked the message board and didn't see anyone post one actual "result" from todays WOD until #75.

Comment #293 - Posted by: Cory Chi-town at July 12, 2008 4:47 PM

AS RX'D

26/M/175LBS
8 ROUNDS + LUNGES/GHD SIT UPS /HIP EXT./ 3 MUSCLE UPS

Comment #294 - Posted by: Benjamin Sims at July 12, 2008 4:52 PM

first CrossFit wod WOW thought i was going to puke after the 5th round, sub- dip for muscle ups. Looking forward to tomorrows wod
thanks

Comment #295 - Posted by: chetta at July 12, 2008 4:53 PM

29/f/115

10k outdoor run at sculpture park by the water

51:31

little slower then usual, but also a whopping 83 degrees today, which is pretty hot for us seattle folks ;-) also the 140 sdhp's i did on thursday didn't help.

stopped for about 5 min for a stretch at our 1/2 way turn around point (stopped the clock).

thanks to jeff for being so patient and running with me. always a bit intimidating to run with someone who does triathlons and marathons for fun.

Comment #296 - Posted by: nadia shatila at July 12, 2008 5:01 PM

30/m/5'10"/225

5 rounds + 12 lunges

pullups need improvement

Comment #297 - Posted by: D Craig at July 12, 2008 5:02 PM

did 3 to 1 pullups/dips for muscle ups

Comment #298 - Posted by: D Craig at July 12, 2008 5:03 PM

#274 TonyB,

I totally agree with your #1, but as I stated in my post #272, I would have to disagree with #2. Again, this is not disparaging Jason or the games. It is recognizing that a very important component of fitness as we have defined it was significantly lacking from this year's games (albeit for very justifiable reasons). I think the current "fittest athlete in the world" was very likely at the games, but I think it's a stretch to definitively pin that title on one person.

I also don't think that any combination of CrossFit workouts would have had almost identical results. The specific examples of the people I cited in my last post are a virtual proof of this already. Scott beat Omar in every event across the board in the Southeast Challenge (see http://www.harborcitycrossfit.com/resultssec.htm). Omar beat Scott almost across the board in the games. I'm not trying to put anyone up or tear anyone down here. I'm genuinely interested in the core issues.

I've been interested in this phenomena for quite awhile now after seeing my own performances compared to others in my gym. Some days I win against another guy, other days I do not. And it's not always obvious which way it's going to fall. I'd say that no matter what workouts you pick as a test, they will always be biased towards some contestant out there. Some might say that Sunday's workout was biased towards Khalipa. Others would say that if it had been Murph, it would have been biased towards Speal (or whoever came out on top). The important question is whether those biases are consistent with real life's biases. And here too, the answer will probably be that they're consistent with some people's "real life" and inconsistent with others. I don't have the answers, but I think the questions are interesting.

Comment #299 - Posted by: MB at July 12, 2008 5:05 PM

23/m/150 lbs

9 rounds in 30 minutes

Couldn't finish the last muscle-ups on round 10 in time; great workout

Comment #300 - Posted by: Jason at July 12, 2008 5:26 PM

37/6'2"/195
Colorado Springs

Total: 9.5 rounds as Rx'd

My 10k run over hilly terrain at 10pm at night after working a 12 hour day took 1:04. Not ideal conditions but I got it done.

Tough workout, head is pounding.

Comment #301 - Posted by: Brent Maier at July 12, 2008 5:26 PM

4.75 rounds (4 full + lunges,situps,hipextensions)
incline sit-ups with 2nd from top bar, assisted pullups 70, assisted dips 80

Comment #302 - Posted by: Fern at July 12, 2008 5:29 PM

M/36/200

7 rounds + 12 WL, 3 GHD SU

Sub 20pu/20ring dips for MU

Comment #303 - Posted by: Eduardo @CF Pacifica at July 12, 2008 5:32 PM

M/33/175

7 rnds + 12 walking lunges


(Sub 3 pullups and 3 dips per MU)

Comment #304 - Posted by: LMD_Mike at July 12, 2008 5:37 PM

22/225
wod
4 rounds + 15 pull ups

12 lunges
15 k-2-e
15 DL 135 lbs
15 pullup/15 ring dips

Comment #305 - Posted by: Sam L at July 12, 2008 5:42 PM

good video, and some great words by OPT.

Anyways I really enjoyed the new workout, especially with my new crossfit t-shirt!

Walking lunge, 12 steps
15 gh sit-ups
15 hip extensions
15 dips
15 pull-ups

8 rds.

Comment #306 - Posted by: Gabe T. at July 12, 2008 5:45 PM

39/F/5'6"/115

as rx'd

7 rounds + 12 lunges, 9 GHSU

Just learned how (was finally able) to do a muscle-up a couple of weeks ago so it was very challenging. Hopefully I will get better...

Comment #307 - Posted by: randi at July 12, 2008 5:52 PM

Subbed GHD with full ROM situps with Abmat.
Subbed back extesion with box jumps 24" with full hip extension at the top.
Scaled to 4 MUs to fail then jumping MUs.

5rounds + 12 lunges + 15 situps + 10 box jumps, finished 6th round out of principle.

Comment #308 - Posted by: carcus at July 12, 2008 5:55 PM

Question for the experts- I don't have access to rings and therefore am doing the 3 pull up/ 3 dip substitution for the muscle-ups. Today, rather than do 15 of one and then 15 of the other I alternated- 3 pull ups, 3 dips, 3 pull ups, 3 dips, etc until I had done 15 of each for the round. This worked great but I'm wondering which method most people use- all reps of one exercise at a time or alternating back and forth?

Comment #309 - Posted by: Rich Fox at July 12, 2008 5:58 PM

51/M/150

10 rds on the buzzer

Unanchored Abmat situps, (Crossfit Santa Cruz Central style), otherwise as rx'd, (except I DID drop off the rings after every single MU rep, which I'm not at all proud of).

Fantastic video with OPT, what an outstanding and classy athlete. Also, Josh Everett what a gracious and intelligent post. Tony B has some excellent points, but this idea of world's greatest athlete seems notoriously difficult to pin down. Thanks Coach and Lauren.

Comment #310 - Posted by: mas at July 12, 2008 5:59 PM

12 walking lunges
15 sit-ups on swiss ball
15 good-mornings w/1 pood KB
5 jumping muscle-ups (rings at eye-level)

30 minutes, 9 rounds

Comment #311 - Posted by: Harpo m/41/5'7"/145 at July 12, 2008 6:06 PM

Teri f/35/150/5'7

walking lunges with full stride, knee touching ground on each rep

unanchored, sole-to-sole situps

good mornings holding 25# plate, rolling back up to vert

muscle-ups on rings starting in full extension, row position with feet on chair. Ended in full dip extension.

18 rounds + 12 lunges

Todd m/35/158/5'10

Same as Teri but with 45# plate and less assistance on the muscle-ups.

19 rounds + 12 lunges and 5 sit-ups

The grass burned my back from the sit-ups.
And the neighbors looked happy to be doing yard work instead of our WOD.

Comment #312 - Posted by: TnT in MD at July 12, 2008 6:14 PM

11 Rounds of:

12x walking lunges
+ 15x GHD Situps (hyperextended)
+ 15x Hip ext.
+ 5x ring-dips
+ 15 kipping pullups

comments: this dude kept tearing-ass as he walked by the GHD and once almost right in my grill. I wanted to punch him in the head.

Comment #313 - Posted by: RLPack at July 12, 2008 6:15 PM

23/m/5'7/151#

Sub 3/3 pull-ups/ring dips for MU

I experimented with how to get the dips/pull-ups done quickly. I started doing 3-3, but all of the transition time started mounting up, so went to 5-5 and 6-6 eventually.

Dips were definitely the limiting factor, followed closely by the sit-ups. Did the GHD sit-ups to below parallel, but not to full extension due to some back issues.

I managed some quasi-butterfly kips on my rings completely by mistake, but it sure felt great when I realized I was doing it.

I also lost count of which round I was on, so it may have been 6, but I'm about 95% sure it was 7. Sucks when that happens.

Had to stop after rd2 to get the dog out of the pool, since she's getting old and has a hard time getting out on her own. A pleasant interruption, but I counted it towards my time.

7 rounds at 29:53

Comment #314 - Posted by: xpi at July 12, 2008 6:15 PM

11 rounds rx'd

Comment #315 - Posted by: FBC at July 12, 2008 6:16 PM

45/m/5-8/150

cfwu x 3

12 walking lunges per leg w/45#
15 ghd situps
15 hip ext
15 chest 2 bar pullup + 20 dips

7 rounds

A 30 minute WOD is much-much harder than the 20 minute variety - almost met pukie today.

Comment #316 - Posted by: tim p_az at July 12, 2008 6:17 PM

stuck in the 20 min wod mode
7 rounds in 19:48, left gym thinking it wasn't that bad a wod--remembered it was a 30 min wod as i got home. oops?

Comment #317 - Posted by: mtvet 43 m 6' 205# at July 12, 2008 6:28 PM

M/165/5'11"
7 1/4 rounds. GHD's could have been better.

Comment #318 - Posted by: Neil in Lakeland, Florida. at July 12, 2008 6:30 PM

#4 James

Maybe he has alopecia.

Comment #319 - Posted by: Evan at July 12, 2008 6:44 PM

as rx'd

8rds minus 2 muscleups

Comment #320 - Posted by: chuck jones at July 12, 2008 6:50 PM

2 xcfwu 15

5
sub'd situps/dips/pullups

6 at 33 mins

Comment #321 - Posted by: budd at July 12, 2008 6:58 PM

Jodi (F/29/109)
Mobility Drills

AM
Thrusters
75 pounds x 11 reps

Push Jerk practice
45x3
65x3
75x3
85x1
95x1

These are coming along.

PM
Deadlifts
95x1
135x1
185x1
225x1
250x1

Kept it light since I'm still recovering from the weekend and the travelling.

Comment #322 - Posted by: Jodi Bainbridge - CrossFit Fredericton at July 12, 2008 6:59 PM

37M/5'10"/165#

8 rounds + 12 Walking Lunges + 15 GHSU

All MU jumping w/negatives.

Comment #323 - Posted by: rjf at July 12, 2008 7:02 PM

M/22/6'1"/185

No equipmentL boo

Lunge 400m, every 10 steps do 10 pushups: 24:31

Comment #324 - Posted by: EricBrandom at July 12, 2008 7:03 PM

34/m/225
todays wod 5 rounds because I was not ale to do the muscle-ups, Its funny about a week ago I did 7 mu for the first time then tried it again the next day and could not get 1.

Comment #325 - Posted by: Eric From One World at July 12, 2008 7:04 PM

40m/5'8"/203
Put up a solid modern day chin-up bar in the backyard today!! Tomorrow will build 20" jumpbox, one more step closer to telling my Globo gym to F off!!!!!
WOD 5 round

Comment #326 - Posted by: Robo at July 12, 2008 7:05 PM

Tim, Andy (brother), and Dad

Tim - as Rx'd
5 rounds, 8 steps

Andy - subbed jumping pull-ups and 2 sets regular sit-ups
4 rounds, 12 steps, 15 sit-ups

Dad - subbed jumping pull-ups, bench dips, and regular sit-ups
2 rounds in 18:30

Comment #327 - Posted by: Tim 24/m/195 at July 12, 2008 7:17 PM

I think it is a bit of a stretch to call whomever won the games the fittest person on the planet. For the simple fact the world was not competing. The winner is certainly the fittest man competing in Aromas, who was fortunate enough to be introduced to Crossfit.

Judging Crossfits worth or throwing around titles based on the Crossfit Games I think is missing the point. The measure of pride I think the creators of Crossfit should be concerned with is how their system has impacted and improved the lives of the participants in their various fields and domains. How many world champions has it created, how many lives has it saved, are a far better measure of the Crossfit system then 2 days in Aromas.

As exciting and inspiring the Crossfit games where, they still are a fun distraction to what I understood Crossfit to be. When the coach said in a video, “a fitness that would prepare you for all and any eventualities.” I assumed he meant life situations, fire fighting, crime fighting, war fighting, life saving, or your particular sport. If years ago in the early days of Crossfit you said your Crossfit goal was to get better at Crossfit, you might have some scratching their heads. Is training for training a sport?

So is the fittest man on the planet a Crossfiter? Perhaps, but I doubt he was out there being put to test in Aromas. Granted spectating in the middle of a battle or on top of a mountain summit or where ever else you might find a Crossfitter would present some problems… but that's probably where the fittest person on the planet is demonstrating increased work capacity across broad time and modal domains.

Comment #328 - Posted by: J James at July 12, 2008 7:24 PM

Just shy of 8 rounds. Sub'd 10 dead hang pullups 10 ring dips for the 5 MUs. I was just 5 ring dips and 1 dead hang pullup shy of 8 rounds.

Comment #329 - Posted by: Norma at July 12, 2008 7:33 PM

Third crossfit workout ever. Completed 5 rounds, subbing 15 pullups/15 dips for muscle ups. Need to rest...

Comment #330 - Posted by: Tyler at July 12, 2008 7:35 PM

12 rounds + lunges, GHDs and 11 hip extensions

Comment #331 - Posted by: rawhide at July 12, 2008 7:48 PM

7 rounds w/ 15 pulls 15 dips subbed for 5 muscle ups

Comment #332 - Posted by: seth c at July 12, 2008 7:51 PM

32/m/210/6'5"

6 rounds

Did this after dinner which was a mistake. Halfway through I was tasting the hibachi chicken and steak I had for dinner. Had to really slow down to keep it down.

Comment #333 - Posted by: Corey at July 12, 2008 7:55 PM

SUB x3 dips & pu

6 rounds

M/38/150

Comment #334 - Posted by: Ticotexas at July 12, 2008 8:07 PM

27F/165/5'8"

15 rounds

12 walking lunges
15 GHD sit ups
15 GH hip extensions
5 jumping muscle ups with bar at head level

Comment #335 - Posted by: Beth at July 12, 2008 8:19 PM

*Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups SUB 20 Pull-ups and 20 Parallel Bar Dips

7 rounds + 12 walking lunges + 15 Glute-Ham Sit-ups + 15 Hip Extensions + 10 Pull-ups

* NOTE: Watch stopped inadvertently. Did these many rounds somewhere between 30-40 minutes.

Comment #336 - Posted by: Louis Herrera Jr. 49 70" 181 at July 12, 2008 8:34 PM

12 walking lunges
15 situps
15 back extensions
10 pullups
5 ring dips

10 sets + 12 lunges, 15 situps, 15 back ext.

Was fun =)

Comment #337 - Posted by: Byron D. at July 12, 2008 8:44 PM

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

7 rounds of being humbled again. Sucking wind.
subbed 16 pull-ups and 16 dips for the muscle ups.

Inside of the elbows/tendons are in pain. ouch

OooRahh CrossFit

Comment #338 - Posted by: W.D. at July 12, 2008 8:45 PM

Janet f/49
Scaled Exercise ball sit-up, back extension,negative dip/pull-up 3to1.
7 rounds

Scott m/48
Scaled Exercise ball sit-ups, back ext., Dips/pull-ups 3to1
7 rounds plus 12 lunges.

Comment #339 - Posted by: Scooter2 at July 12, 2008 8:55 PM

male 27 170# 5'9"

subbed jumping muscle ups otherwise as rx'd

I did 7 rounds plus 12 lunges and 1 situp...

I just couldn't work through this one very fast today, I don't know what was wrong with me, I think I should have subbed pull ups and dips instead of the jumping muscle ups... Oh well... Tomorrow looks killer!

Comment #340 - Posted by: Brian at July 12, 2008 8:56 PM

10 rds plus two ripped hands

Comment #341 - Posted by: BONE at July 12, 2008 9:00 PM

BW 70kg

10Rds
+10 Lunges

Walking Lunges
GHD Sit Ups
GH D Hip Extension
MUs

Comment #342 - Posted by: Adc (CrossFit Sydney) at July 12, 2008 9:04 PM

MB #272

Heh. You say you want to see some one-hour plus efforts like "Murph" or "Linda" in the games. Hate to tell you Buddy but elite times for this are going to be around 30 min/15 min respectively for these efforts.

Comment #343 - Posted by: Maximus @ CF East Bay at July 12, 2008 9:04 PM

M/35/185

8 Rds, as Rx'd for 5 rnds then my MUs crapped out. Finished the last 3 rds with 15 pullups and dips. Never got winded, just couldn't do any more MUs.

Comment #344 - Posted by: Jes at July 12, 2008 9:07 PM

Had to scale.
6 rounds
Per round:
12 lunges
10 GH situps
15 hip extensions
5 PU
5 bar dip
I'll never drink Jack Daniels again!

Comment #345 - Posted by: CaliChasM/6'7"/49/250 at July 12, 2008 9:11 PM

31/m/190

as rx'd

8 rounds + 12 lunges + 7 GHDs

Comment #346 - Posted by: MWade at July 12, 2008 9:12 PM

Subbed: Bar dips and pull-ups x 3 per mu. I'm at work with one of those light weight multi-purpose pull-up bars that isn't bolted down, so I can't kip (my thighs get caught in the dip bars, and it tips). I use an 80# DB as my box, pull-up as high as possible, resisting on the negative, so not a total loss. Did 45# good-mornings for back extensions. Sit-ups on floor with feet pinned down.

7 rounds exactly...as I started the dips on my last round, we got a call; I did finish my dips, however! Timer read 29 min.'s and change.

Comment #347 - Posted by: Bombero559/39/M/71"/260# at July 12, 2008 9:19 PM

6 rounds

Jumped to get momentum on muscle ups; subbed 15 pull-ups & 15 dips for last round

Comment #348 - Posted by: jek-M/36/66"/160 at July 12, 2008 9:30 PM

As rx'd
5 rounds in 12:44

Comment #349 - Posted by: mrjling at July 12, 2008 9:33 PM

7rds 12 walking lunges 15 situps 12 hip extensions

Comment #350 - Posted by: neil at July 12, 2008 9:39 PM

M/18/5'11"/160

Switched to 15 PU/Dips after 2nd round

5 rounds

Comment #351 - Posted by: Daniel Susskind at July 12, 2008 9:47 PM

9 rounds

subbed 15 pullups and dips for muscle ups. It really sucked that the glute ham machine is in the SE corner of the gym and the pullup/dip bar is in the SW corner. I had to keep going back and forth

Comment #352 - Posted by: jc at July 12, 2008 10:16 PM

f/25/120/5'5"

I had the worst headache ever today so I subbed GH Situps and Hip Ext. for regular situps on the ground. Pullups felt strong today for the first time. 5 pullups and 5 negative ring dips each round.

12 rounds + 14 situps

Comment #353 - Posted by: crystal at July 12, 2008 10:19 PM

F/30/126

12 walking lunges
15 GHSU
15 hip extensions
20 jumping pullups (kipping form)
20 dips

-- 9 rounds + 12 lunges + 15 GHSU + 15 hip extensions --

Comment #354 - Posted by: DGaz at July 12, 2008 10:20 PM

Bwt: 165

8 1/2 rounds (As Rx'd)

Comment #355 - Posted by: Cory at July 12, 2008 10:22 PM

10 rounds + 12 lunge 3 GHD

Comment #356 - Posted by: ChadC at July 12, 2008 11:10 PM

8 rounds

Comment #357 - Posted by: Mason at July 12, 2008 11:18 PM

6 rounds (sub 15 pull-ups and 15 dips for muscle ups) plus 12 lunges

Comment #358 - Posted by: quallnow at July 12, 2008 11:27 PM

10 full rounds as rx'd plus one extra set lunges

Comment #359 - Posted by: Taylor at July 12, 2008 11:28 PM

9 rounds rx'd plus one extra lunges and GH situps

Comment #360 - Posted by: Sissy at July 12, 2008 11:30 PM

28/F/5'4"/148lbs

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

WOD: AMRAP of -
Walking Lunge, 12 steps
15 Sit-ups
15 Hip Extensions
5 x (3 pull-ups + 3 dips)

5 rounds + 12 steps walking lunge + 15 hip extensions + [4 x (3 pull-ups + 3 dips)]


Comment #361 - Posted by: Nichole at July 12, 2008 11:57 PM

7 rounds + lunges
12 lunges per leg (24 steps)
15 GHD situps
15 hip extensions
15 pullups + 15 dips

Comment #362 - Posted by: Rory Mac at July 13, 2008 12:05 AM

sub'd Good Mornings for Hip Ext and Hanging Sit-up for GHD:

6 rounds

Comment #363 - Posted by: Ricky C. 27/m/5'10"/190 at July 13, 2008 2:13 AM

WOD 11 rounds, with jumping muscle ups.

Comment #364 - Posted by: Pedro Barrera,Scotland at July 13, 2008 2:44 AM

8 rounds as Rx'd

Comment #365 - Posted by: TomO at July 13, 2008 3:39 AM

Sub'd 10x pull-ups/dips for muscle-ups. Hopefully have some rings in the next week or so though, looking forward to trying them out.

6 rounds and 12 lunges in the 30 mins.

Comment #366 - Posted by: JonK at July 13, 2008 4:11 AM

12 walking lunges
15 ab-mat situps (unanchord)
15 hip extension
5 muscle ups

9 rounds + 12 lunges + 15 Situps + 15 hip ext + 2 muscle ups - a bunch of skin on my wrist

Comment #367 - Posted by: MikeD @ CF Ramstein, Germany at July 13, 2008 4:36 AM

9 year LEO veteran New to Crossfit. Not even in good enough shape to properly perform the exercises. Hope that will change soon. I got in pretty good shap a few years ago preparing for SWAT tryouts, but since then got a cush office detective job and gained about 30#.

The prescribed workout did not say if it should have been weighted. I did them with 25# dumbells. No muscle up apparatus atmy gym. Cnat even do 10 full pullups. I did 10 assisted pullups and 10 dips.

This workout wore me out, but did not make me sore like others did this past week.

Any constructive criticism?

Comment #368 - Posted by: Bill at July 13, 2008 5:11 AM

Subbed 30 DU and 30 regular sits (unanchored) 7rds.

Comment #369 - Posted by: mike in the ro at July 13, 2008 5:20 AM

Oh, BTW, I completed only 6.5 rounds.

Comment #370 - Posted by: Bill at July 13, 2008 5:22 AM

7/12/08

did 7 rounds. K distracted me for a while on the 2 rd probably would have done 8

good inside WOD

Comment #371 - Posted by: LeeA at July 13, 2008 6:05 AM

Josh #173,

My Brother, esteemed athlete, great coach, dear friend, and CrossFit Champion, your example stinks to high heaven. The dec is chock full of important yet sport specific skill.

By your logic and litmus the fittest folks on earth are the gymnasts. I was a gymnast and a gymnastics coach. I know they are not reasonable candidates for fittest athletes. The decathletes are a better choice but by virtue of work capacity across broad time and modal domains and NOT how long it would take to duplicate their sport specific achievements.

My take is that the decathlete is the fittest athlete second only to those who engage in the sport of fitness - CrossFit. If it's not true now it will be within another year or two. This is true for the same reason that a volleyball player will always play better volleyball than a handball player, coupled with the fact that the pool of CrossFitters is vastly deeper than the pool of decathletes.

BTW, we got to work with some decathletes from Penn State about six years ago. They'd not have won the games.

This is a testable proposition. Next year I'm going to buy some decathletes and bring them out. You pick'm, Brother, I'll buy'm.

Untiil we define fitness with a standard that is both accurate and precise this debate will continue to look like Superman vs. Spiderman debate - grounded in silliness and fantasy.

I propose a workable scientific definition of fitness: Work capacity across broad...oh never mind.

Comment #372 - Posted by: Coach at July 13, 2008 6:30 AM

M/26/5\'11/158 - First CFE workout - Hey all

Wod main-
5 round plus 12 lunges

CFE WOD-
LC - 200m 45s,38s,34s,35s 400m 1:13,1:13,1:11
Tried to work on the POSE form - any tips for speed?

Comment #373 - Posted by: Ian - Busan South Korea at July 13, 2008 6:43 AM

Age 36
BW 150#

As rx'd:

9 rounds +12 Walking Lunges +15 GHD Situps, +15 Extensions +4 MU's

Comment #374 - Posted by: Shawn B. at July 13, 2008 8:27 AM

done yesterday 7/12/08

26/f/5'2/129#

breakfast: run 46 minutes = 6.1 miles

work work, back to the big box

400m run, cfwu, box jumps, db swings, 400m run, warm-up lunges, rig up the seated calf raise thingie with a rolled up floor mat for ghd,

WOD: as rx'd

10 rounds + lunges

Comment #375 - Posted by: cleverhandz at July 13, 2008 9:15 AM

scaled for shoulder:

round 1
12 walking lunges
15 unanchored situps
15 hip extensions
5 pullups, 10 pushups

round 2
12 walking lunges
15 unanchored situps
15 hip extensions
4 pullups, 8 pushups

etc... down to round 5. Round 6 & beyond cut out all pullups/pushups.

14 rounds + lunges + situps + 3 extensions

Comment #376 - Posted by: avitevet at July 13, 2008 9:16 AM

Had to cut out the muscle-ups due to a faulty elbow, so subbed in 20 squats; otherwise as rx'd.
13 rounds.

Comment #377 - Posted by: Nick 24/M/205 at July 13, 2008 9:46 AM

7 rounds

Used ab ball for GH Sit-ups.

Got in a couple of muscle-ups each round then had to finish with jumping-muscle-ups.

Comment #378 - Posted by: TimDrake at July 13, 2008 10:07 AM

Subbed 3 pull ups and 3 dips per MU
20 mins- 7 +set of lunges

Comment #379 - Posted by: eamon 27.m.170.5'8 at July 13, 2008 10:33 AM

Modified and Scaled

15 minutes of:
15 Walking Lunges
15 GHS
15 BE
15 Pull-ups
15 Dips

3 rounds + 10 lunges

M/33/195/6'0"

Comment #380 - Posted by: CER at July 13, 2008 10:37 AM

Saturday at Brand X...in Honor of Connor's birthday we did a CrossFit kids workout.
‘Connor’

AMRAP in 20 Minutes with 95# bar (65# for women)
5 deadlifts
5 Hang power Cleans
5 Front squats
5 Push Press
5 Back Squats

I used 65# and did 8 rounds plus 5 deadlifts. I don’t think I’ve sweated so much in any workout ever to date. I kept dripping from my forehead on to the middle of the bar when I was doing deadlifts. Just AWFUL humidity and that was a “metcon” hahah well the way Cerberus and IBEATU@XFIT were doing it, it was.

Comment #381 - Posted by: laurar at July 13, 2008 11:14 AM

anchored situps. forgot my rings so 1 dead hang pullup 1 dip for each mu. so 5 pullups then 5 dips each round.

15 rounds

did 10 dips rounds 1 and 15. should have done 10 all rounds.

Comment #382 - Posted by: ecp2 at July 13, 2008 12:17 PM

Warmup w/1000m row
WOD: 6 rounds on the buzzer

Subbed 3 assisted pullups and dips for each MU (so 15 each per round). Rounds 1,3 &5 used green band on rack for pullups, jumping ring pullups w/negatives for rounds 2,4 & 6. Blue band assist on dips.

Comment #383 - Posted by: Cynthiaj in Sunnyvale, CA at July 13, 2008 12:22 PM

CFWU - 1 rd

7 rounds (jumping muscle-ups)

15 minute run to warmdown

Comment #384 - Posted by: DJB at July 13, 2008 1:33 PM

15 Rounds
lunges ar rx'd
sub'd regular sit ups for Glute Ham
sub'd supermans for hip extensions
muscle ups on pull up bar

Comment #385 - Posted by: Brent F. at July 13, 2008 1:40 PM

9 Rounds. Subbed 5 Pullups and 5 Dips for Muscle-ups because we have no rings at the gym.

Comment #386 - Posted by: Slater at July 13, 2008 1:46 PM

7 rounds

Comment #387 - Posted by: david gladstein at July 13, 2008 2:01 PM

12 rounds.

Comment #388 - Posted by: Dave at July 13, 2008 2:13 PM

F/34/139/65"

4 rounds
Sub'd one pull-up one dip for muscle ups.

Comment #389 - Posted by: discogirl at July 13, 2008 2:16 PM

6 rounds +lunges, ghs and hip extensions.
rd 1-4 2 mu's 9 pullups 9 ring dips
rd 5 1+1 mu's 9 pullups 9 ring dips
rd 6 2+2+1+1 mu's

Did after 24 hours w/o sleep

rd 1 4:12
rd 2 3:37
rd 3 4:01
rd 4 5:07
rd 5 6:25
rd 6 5:18

Comment #390 - Posted by: Jim D. M/47/5'11'/160 at July 13, 2008 2:21 PM

as rx'd
6 rounds + lunges, GHSUs, HEs, 1 MU

Comment #391 - Posted by: JENNY O. 37F/125# at July 13, 2008 2:31 PM

7 rounds Rx. both hands ripped

Comment #392 - Posted by: GAC - M/25/185/6'4 at July 13, 2008 2:39 PM

First WOD back after the Games so I basically phoned it in: 8 rounds + 15 'hip extensions.'

Right shoulder is jacked up, every muscle-up was quite painful but got better as the workout progressed. I need to visit my acupunturist, post-haste.

Did this a day late, as I will be for a while until I can digest the idea of shifting my three-day WOD cycle one day earlier. Gosh darn it.

Comment #393 - Posted by: gaucoin at July 13, 2008 2:57 PM

7 rnds
interupted in middle by call
no rings - subbed tennis ball pull ups and dips

Comment #394 - Posted by: BennyO at July 13, 2008 2:58 PM

"Puppies" As may rounds as you can in 15 min:
12 steps walking lunge
10 situps
10 hip extensions
20 bench dips
20 pullups

3 rounds minus 3 pull-ups (17 in last rds)

Rings are finally being shipped--after 6 weeks. Maybe now I can start working on muscle-ups.

Comment #395 - Posted by: peejay2 at July 13, 2008 3:05 PM

Age 50/BW 250# subbed 15 pullups (jumped) and 15 bar dips for muscle-ups. 6 rounds, pus 12 walking lunges in 30 minutes, finished off round seven at 34:18).

Comment #396 - Posted by: Stan K at July 13, 2008 3:09 PM

1.5 hours tennis this AM
WOD PM
5 rounds
12 walking lunge
15 ghd situp
15 hip extension
15 pullup
15 dip
5 double under (just need practice on those)
(rings on the way!!!)

Comment #397 - Posted by: jwardman at July 13, 2008 3:12 PM

m/22/196/186cm
13 rounds,
10 dips and 10 pullups for muscle-ups (no rings)
otherwise as rx'd

Comment #398 - Posted by: jth at July 13, 2008 3:48 PM

7 rounds

exercise ball for ghd and hip extension

Comment #399 - Posted by: danimal at July 13, 2008 3:58 PM

12 Walking Lunge
15 Medicine Ball SitUps
15 Back Extensions
10 Dips

25:00
11.5 Rounds
Then .5 Mile Run
3:45

Comment #400 - Posted by: dyagg at July 13, 2008 4:05 PM

No Wod. Attended unit party instead.

Comment #401 - Posted by: Adam W 39/5'7"/179 at July 13, 2008 4:05 PM

11 rounds +15 situps and 15 hip extensions

Comment #402 - Posted by: Chris H_32_M_175 at July 13, 2008 5:13 PM

9rounds

muscle ups blasted me!!

Comment #403 - Posted by: Jay M. in SC at July 13, 2008 5:15 PM

Coach-

You crack me up, you really do.

The great thing is that everyone is entitled to an opinion, but as a professinal Soldier that has been in combat where the metal hits the meat -

CrossFit is the asolute best personal lifestyle that meshes with my profession.

Thank you for your dedication.

Comment #404 - Posted by: Mad_Max at July 13, 2008 5:19 PM

26 yom 6'2" 155#

Pre: CFWU x2 (pullups x1)

WOD as rx'd BUT 5 rounds done for time:
12 walking lunge steps
15 GHD sit-ups....these are a *&tch!
15 Hip extensions
5 bar muscle ups

21:11

Post: Abdomen stretch and 500m row. GHD situps never hurt when I'm doing them, it's the next day that I feel like I've been eviscerated.

Comment #405 - Posted by: Skeletor at July 13, 2008 5:19 PM

11 rounds + 12 lunges, 15 ghd sit ups, 15 ghd hip extentions

all lunges unbroken
most ghd SU's unbroken, then 10-5
all ghd HE's unbroken
all but last three rounds of MU's unbroken, then 4-1

Comment #406 - Posted by: MarcusG 5'9" 167 at July 13, 2008 5:30 PM

At work
12 lunges
15 situps
15 good mornings with 45# bar
5 muscle ups

10 rnds. I was determined to finish 10 rnds, took me 30:30.

Comment #407 - Posted by: jef at July 13, 2008 5:40 PM

25M/6'6"/240lbs

As rx'd: 12 rounds (except i did BAR muscle-ups)

Comment #408 - Posted by: Raze at July 13, 2008 6:34 PM

WU - samson, ohs, double unders, push-ups 10X3

Only did 20 minutes:

5rds + 12 lunges

Don't think I pressed as hard as I should have.

Comment #409 - Posted by: Ted C at July 13, 2008 6:56 PM

12 rounds + 12 Lunges & 15 GH sit ups

Comment #410 - Posted by: TPB at July 13, 2008 7:14 PM

really pressed for time, so I had to hit a quick workout with what I had in my garage.

M/23/5'11"/185
8 rounds, 5 reps clean and jerk w/135, 10-15sec rest between rounds

Comment #411 - Posted by: Muffin at July 13, 2008 9:09 PM

m/37/178/6'2

subbed the muscle ups with 5 #45 dips and 5 #45 pullups.

7 rounds.

Comment #412 - Posted by: stewyd at July 13, 2008 9:34 PM

M/21/160/5'10

Subbed MUs for 15 PUs and 15 dips.
Otherwise as RX'd.

30 mins: 5 rounds dead on.

Comment #413 - Posted by: Jack - South Korea at July 13, 2008 10:07 PM

m/39/5'4"/143

10 rounds + 15 GH situps and 15 hip extensions
(rearranged exercise order due to sharing the makeshift GH station)

Did jumping muscle ups.

Did this Saturday workout on Sunday a couple of hours after doing the Sunday workout. On Saturday did the CF Central community workout, which was a 5 round tabata including sprawls, lunges, med ball slams, and pvc push presses.

Comment #414 - Posted by: FnTX at July 13, 2008 10:13 PM

48/m/183 from france (alone?)

8 rounds in 29:30

15 steps Walking Lunge,
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups, subbed 10 PU, 10 dips

47/f/115

4 rounds + 1 without Hip extension

12 WL
15 Sit Up
15 hip extensions
10 pushup,
5 pull up with gravitron-50lbs

Comment #415 - Posted by: Capt_phil at July 14, 2008 12:58 AM

33/M/185

as rx'd
9 rounds

Comment #416 - Posted by: joecam at July 14, 2008 4:57 AM

8 rounds

12 Lunges
15 Situps
15 Supermans
5 PU 5 Bar Ups

Comment #417 - Posted by: fitz at July 14, 2008 5:57 AM

For WOD from 7/12/08

12 lunges
15 ghd
15 back extensions
subbed 5 muscle ups with
15 Pull ups (kipping)
15 dips on dip bar 3/4 way down (still working on going all the way to the arm pits)

The Ghd sit ups came way easy this time. I think it's due to using then in my warm up every day. The PUll ups I did all 15 in a row, only broke it up one set number 5 with 10 and 5.

total was 8 rounds + 12 Lunges!
I was thrilled! Need to learn those darn muscle ups!

Comment #418 - Posted by: Lysa 43f/128/5'5" at July 14, 2008 7:27 AM

7 rounds +15 Lunges+15 GHD Sit Ups+15 GHD Hip Extensions as rx'd

Just beat the clock on the Extensions

Touching the ground on every GHD Sit Up
Hands turned out on every muscle up

Comment #419 - Posted by: Ryan Thompson-CrossFit BWI at July 14, 2008 7:50 AM

13 rounds + lunges + 9 sit-ups

But lots of scaling...

Subbed 1:1 Pull-ups / Dips for Muscle-ups (to save my shoulder).
Subbed incline sit-ups for GHDs (no good roman chair at the gym).

Comment #420 - Posted by: celeste b. | F | 28 | 5'7" | 135 lbs. at July 14, 2008 7:59 AM

3 cfwu 10
6 rnds

Comment #421 - Posted by: Mark R at July 14, 2008 9:23 AM

4 rounds +12wl+15ghd+11 hip extensions

Comment #422 - Posted by: peesu (Fin) at July 14, 2008 10:15 AM

Jeff @ home
Straight arm mu's. 8 singles the whole time. One set of five, the rest 3's and 2's.

12 rounds exactly.

Comment #423 - Posted by: Jeff & Charity @ CF Snohomish at July 14, 2008 10:29 AM

M/32/196

WOD, subbed regular situps and the be's were on the 45 at the gym. MU's were on a bar.
8 Rounds flat.
Feeling feverish today...

Comment #424 - Posted by: davej at July 14, 2008 10:55 AM

modified cfwu x 3

amrap in 30min

walking lunge-12steps
glute-ham situps scaled to 10
hip extensions scaled to 10
muscle ups 5 (jumping)

10 rounds

Comment #425 - Posted by: marty c 45/m/240 at July 14, 2008 11:22 AM

23/m/191lb
9 Rounds + 12WL,6GHSU

Comment #426 - Posted by: Jesse at July 14, 2008 11:35 AM

6 rounds with sub of 20 pull-ups and 20 full dips for the 5 muscle ups each round...also did 24 steps for the lunges...wasn't sure if it was 12 per leg or not.

Comment #427 - Posted by: 5thGroupGuy at July 14, 2008 12:01 PM

10* rounds
*subbed the 5 muscle ups for 10 pullupa and 10 dips

Comment #428 - Posted by: nick 6'4''/195/18 at July 14, 2008 12:46 PM

12 lunges did 6 on each leg
15 GH sit ups over swiss ball
15 hip extensions
subbed 3:3 PU/dips; broke those into 3 sets of 5

6 rounds and all by PU/dips on 7th round

Does anybody know if that is suppossed to be 12 total, 6 on each leg, or 12 on each leg with 24 total?

Comment #429 - Posted by: Brad 32/m/225 at July 14, 2008 1:58 PM

Finally got to this one...

I got in 7 rounds total.

12 walking lunges
15 military sit-ups
15 Supermans
15 assisted pull-ups (green band)

Comment #430 - Posted by: Dena@C2 at July 14, 2008 2:29 PM

5 rnds plus 12 Lunges, 15 Situps, 7 Dips, 6 Pullups

Subbed 3xDips&Pullups for muscle ups.

Comment #431 - Posted by: DJF M/38/5'8"/166 at July 14, 2008 3:26 PM

5 rounds. Completely missed the walking lunges until checking in just now. Didn't get it written down on my note. Subbed 15 pull-ups and Dips for the muscle ups. Didn't have the glut ham apparatus so did regular sit ups instead. Still got a great pump and was pleased with 5 rounds. Had four seconds to spare! Triceps are wasted.

Comment #432 - Posted by: Pickle at July 14, 2008 3:28 PM

Charity-
10 rounds
MU's all 3/2 until 10th round when I had 49 sec. to finish; I did all singles that round.

Comment #433 - Posted by: Jeff & Charity @ CF Snohomish at July 14, 2008 4:53 PM

i did 12 lunges with each leg, did the glute ham situps on a ball with my feet under dumbbells, and subbed 15 pullups/dips for the muscleups.

4 rounds + 13 dips

Comment #434 - Posted by: benji at July 14, 2008 5:29 PM

First day back after the games. Took a week off to be lazy and eat fast food.

9 rounds + 12 lunges + 8 GHD situps

Comment #435 - Posted by: pocketmonster at July 14, 2008 6:15 PM

9 rnds +12 lunges +5 GHD SU
Did this instead of Mondays because I ran 15k sunday and didn't want to run anymore the next day. Fun wod!

Comment #436 - Posted by: Nolan at July 14, 2008 6:47 PM

M/23/150 GregAWu

Subbed bar MUs:
8 rounds + 12 lunges + 5 situps

Comment #437 - Posted by: Y. Zhou at July 14, 2008 8:32 PM

12 rounds

Subbed 15 dips 15 pull ups for MU's No rings yet.

This one was super hard for me because of the dips, does anyone have any good suggestions how to work up to doing dips well? I always feel like it is ripping my chest apart. Does that mean I need to do more chest or am I just not stretching enough? Maybe both?

Comment #438 - Posted by: Quinn 21/f/5'7"/165 at July 14, 2008 8:39 PM

25/M/175
As Rx'd except 10 PU's/10's Bar dips for 5 muscle ups.
9 rds, plus 12 lunge, 15 GH, 15 HE and 10 Bar dips.

Comment #439 - Posted by: Mark Perrault at July 15, 2008 12:15 AM

Made this one up today. 9 rds + 12/15/15/2 MU, Rx.

Comment #440 - Posted by: john heins 24/m/FL/5'11"/180 at July 15, 2008 4:00 AM

6.5 rounds

Gym was crowded so I had to sub Good morning and decline SU's some.

Subbed 4 to 1 PU/Dip for MU's

Comment #441 - Posted by: Rosie in Atl at July 15, 2008 5:38 AM

6 rounds
Subbed 1 to 1 PU/Dip for MU's

Comment #442 - Posted by: brank at July 15, 2008 7:51 AM

subbed 3 for 1 for the MU

4 rounds +12 +15 +15 +10/+10

Lots of running between stations. Some (involuntary) waiting for stations to open up.

Comment #443 - Posted by: Maurkov at July 15, 2008 8:44 AM

As Rx'd I got 7 rounds plus 12 walking lunge steps in 30 minutes. All GHD's were alt hands touch the ground, back up through full ROM. Hip ext were to parallel, and the MU's were all done as singles.

Comment #444 - Posted by: Chris Stowe at July 15, 2008 8:46 AM

A couple days late, with subs. Sit-ups on the ground, and good mornings due to lack of a ghd(which is a shame, I love the ghd). Jumping muscle ups (rather huge sub eh?), and I nixed the lunges after the third round because my knee crunched on me.

9 rounds+15 sit ups.

Comment #445 - Posted by: conorb at July 15, 2008 9:16 AM

I have trouble keeping within the time limits and doing a decent amount of rounds because I go to a Bally's gym w/ another million people, and I spend half the time waiting in line to get onto the equipment; so frustrating!

I thought about getting into another gym, but my Bally's deal can't be beat, $12/month with no strings attached.

I also can't start-up my own in-home gym because I live in an apartment with zero space.

Not that any of you really care, but just thought I'd share my frustration. :-)

Comment #446 - Posted by: Chris Colbow at July 15, 2008 9:37 AM

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups (on bench to simulate GHD)
15 Hip Extensions (on 45 degree equipment)
5 Muscle-ups (subbed 20 PUs, 20 dips, 5 at a time)

Rounds: 5 rounds, plus lunges, situps, and hip extensions, and 1 pullup on 6th round

Comment #447 - Posted by: blades at July 15, 2008 11:23 AM

7 sets

Comment #448 - Posted by: cheyw at July 15, 2008 12:00 PM

2 MU short of 6 rounds.

Sub inclined or declined situps for GluteHams and 3 PU/dips for 1 MU.

Comment #449 - Posted by: Luneleger at July 15, 2008 1:13 PM

9 sets

Comment #450 - Posted by: nomad at July 15, 2008 1:33 PM

CFWU x 3 (MOD)
5 RDS + WL/GHD (SUB 15 PULLUP / 15 RING DIPS for MU)

Comment #451 - Posted by: IBS at July 15, 2008 2:14 PM

m/29/191
Sub'd 3pu/dips for 1 MU.
Finished 7 rounds and got lunges, GHSU, and extensions on the 8th round. Definitely gassed at the end of 30 min.

Comment #452 - Posted by: jwm at July 15, 2008 2:47 PM

M/26/5"9/175

11 sets

12 lunges
15 ghd sit ups
15 hip ext
5 muscle ups

went full out on this, felt like i wwas gonna hurl at the end.... i still need a good jump for momentum on the muscle ups...... but definately getting better at it

Comment #453 - Posted by: Tako at July 15, 2008 3:16 PM

7 rounds

sub'd 15 PU and 15 dips for MU
ordered extreme rings, can't wait

Comment #454 - Posted by: Ed H - M/43/5'11/205 at July 15, 2008 3:50 PM

warm-up: 30 minute treadmill run, 7 mph, flat incline

6 rounds plus 1 set of walking lunges

subbed muscle ups for 15 dips and 15 pullups...used gravitron to try and improve dip form (still lots of shoulder pain with dips)

Comment #455 - Posted by: Quietly Improving m/42/6'/183# at July 15, 2008 5:35 PM

4 rounds complete and up to the beginnning of the 15 hip extensions on the 5th round

Comment #456 - Posted by: baker-b at July 15, 2008 5:47 PM

32yom@195lbs
sub'd 15 pullups and 15 dips for the muscle ups
9 rounds + 12 lunges + 15 GHSUs + 15 back ex + 11 pullups

Comment #457 - Posted by: Ryan at July 15, 2008 6:11 PM

8 rounds + 12 Walking Lunges + 15 Glute-Ham Sit-ups. This one killed me!!

f/27/128

Comment #458 - Posted by: jbutt at July 15, 2008 6:16 PM

subbed in the following:
15-roman chair situps
15-back extensions
15-pullups
10-ring dips

10 rounds completed

Comment #459 - Posted by: stinker at July 15, 2008 7:04 PM

4 rds

Comment #460 - Posted by: Jason 6'0" 189 34 chicago at July 15, 2008 8:09 PM

as rx'd

9 rounds exactly with nothing in the tank

Comment #461 - Posted by: Rookie at July 15, 2008 9:33 PM

36/m/172

modified

10 rounds in 30:05

lunges
15 knees to elbows
15 he
5 pu assist
5 ring dip

Comment #462 - Posted by: Sullinator at July 15, 2008 10:20 PM

short on time so i did 5 rounds for time: 11:04 no subs

Comment #463 - Posted by: PTM - 24m - 166 at July 16, 2008 5:31 AM

4 rds
15 PU(un-assissted) 15 dips for MU

Comment #464 - Posted by: lar at July 16, 2008 5:35 AM

4 rounds plus a partial 5th to-not include muscle ups
subbed all rounds 2Xpull-dips for MU

Comment #465 - Posted by: footdoc at July 16, 2008 6:46 AM

M/48/153

12 Walking lunge
15 sit-up
15 superman
15 PU
15 angled push-up

8 rounds (plus badly sprained ankle--stepped in a hole)

Comment #466 - Posted by: bingo at July 16, 2008 8:28 AM

49m/5'10"/230
as rx'd 14 rounds

Comment #467 - Posted by: stick at July 16, 2008 9:01 AM

20lunges
20 situps
20 supermans alternating arms
5 ring pullups Tweaked something in L neck on first mu's

13 rounds
+ 20 lunges

Comment #468 - Posted by: SAJ 180/m/30 at July 16, 2008 9:10 AM

DNF. Had a block on the muscle-ups and only got through 1 round. Quit and went for a 5 km run.

Comment #469 - Posted by: rtylershaw at July 16, 2008 9:34 AM

24/m/180

I'm REALLY sucking at muscle-ups lately. On the fourth round, it took me 10 minutes to get the 5 MUs.

sub GHS on ball
sub back Xs on ball

4 rnds + 12 lunges + 15 GHS + 15 back Xs + 2 MUs

Comment #470 - Posted by: headonkey at July 16, 2008 10:16 AM

Jennie: 27 F 160# 5'9"

Completed 8 rounds + lunges & 4 G-H situps

Comment #471 - Posted by: JennieLee at July 16, 2008 10:50 AM

Did "Nona" instead: 31:12 as RX

50 sec slower than 3/17/08, but that one was scaled big time with weight & lat pulldowns ILO pulls.

Comment #472 - Posted by: Greg 48/70"/205/3/17/08 at July 16, 2008 12:16 PM

Scaled:
No extensions (no place to do them)
No GHD situps
20 min

9+ 8 lunges

Comment #473 - Posted by: Skylar at July 16, 2008 12:17 PM

12 lunges
15 roman chair situps
15 back ext
15 pullups
10 ring dips

9 rounds!

Comment #474 - Posted by: al deezy at July 16, 2008 2:44 PM

7 Rounds + lunges

Comment #475 - Posted by: TJO at July 16, 2008 4:44 PM

m/24/194/6'1"

many subs
5 rounds + lunges in 20 mins

Comment #476 - Posted by: Adam at July 16, 2008 4:46 PM

At the cabin with a frind of mine, so no internet=no WOD.

Ended up doing some easy jogging, then 1km to a water, 25 burpees (with like 40cm high jumps - killed me legs) and then as fast as possible uphill ca 800m and then 600m flat. Good times!

Comment #477 - Posted by: Eirik at July 16, 2008 5:43 PM

4 rounds, SUB 3PU/3DIPS for 1 MU

Comment #478 - Posted by: NCrouther at July 16, 2008 7:51 PM

4 rounds, SUB 3PU/3DIPS for 1 MU

Comment #479 - Posted by: NCrouther at July 16, 2008 7:56 PM

m/32/165/5'5"

12 lunges
15 hip extensions
15 inclined situps
5 pullups
5 dips

(I still do the pullups and dips on the assist machine but I'm working on it)

5 rounds in 30min

Comment #480 - Posted by: sublimenigma at July 17, 2008 7:39 AM

M-30-185
Subbed 15 dips and 15 pullups for Muscle ups
Also subbed decline sit up for GH situps.
6 rounds. About 350 calories burned.

Comment #481 - Posted by: David at July 17, 2008 8:22 AM

41/m/66/158

6 rounds +12 lunges and 4 hip extensions

sub'd pseudo glute-ham sit-ups with equipment available (foot anchor and stability ball).
sub'd for muscle ups with 20 reps of bent over rows with 45-lb dumbbells and 20 reps of bench press with 45-lb dumbbells.

Great workout even though I have a splitting headache now.

Comment #482 - Posted by: Puck at July 17, 2008 9:19 AM

M-30-185
6 Rounds

Comment #483 - Posted by: David at July 17, 2008 9:34 AM

subb'd pullups and dips unassisted for the muscle-ups (haven't been able to do pullups unassisted until this point)

7 rounds

Comment #484 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at July 17, 2008 12:10 PM

M/36/140

@ CF Snohomish, 9 rounds + Lunges + 7 GHD Sit-ups
MU all singles, full extension straight arms at bottom

Comment #485 - Posted by: fireguy37 at July 17, 2008 1:24 PM

Subbed 15 pu and 15 dips for muscle-ups.

7 rounds and 12 walking lunges and 15 Glute-ham situp

Crossfit Sverige (gå gärna med)
http://www.facebook.com/home.php?#/group.php?gid=14563314205

Comment #486 - Posted by: Tobias32/6'2"/210 at July 17, 2008 2:34 PM

12 lunges
15 gh situps
15 HE
15 pullups
15 dips

7 rounds+lunges+8 gh situps

Comment #487 - Posted by: shcmurple at July 17, 2008 6:04 PM

was up to 7 rounds in about 23 minutes then decided to up the pace and POP!, pulled my right rectus femoris on the first lunge. Actually didn't hurt that much the next day but I'm still feeling it four days later (this is a late post.)

Comment #488 - Posted by: stephen at July 17, 2008 8:11 PM

5 minutes rope jumping + Greg's WU

Rounds:

6,5

sub'd hip extensions for goodmornings..

Not sure if it was 6,5 or 7,5 gotta count better next time

Comment #489 - Posted by: onefinesuri at July 18, 2008 12:58 AM

4 rounds , puked 2 times

Comment #490 - Posted by: Goobey at July 18, 2008 5:59 AM

as rx'd: 8 rounds even.

didn't have any tape, now I have skin missing on both wrists from mu's.

Comment #491 - Posted by: steeliekid 173 67" 39 at July 18, 2008 10:18 AM

Movement prep warmup
7 rds + 12 lunges + 13 GHD Situps
Did 15 PUs + 15 Dips as sub for Muscle Ups. No rings at gym :(

Comment #492 - Posted by: Doug at July 18, 2008 10:21 AM

Ending second week of CF and LOVE IT! The variety is unmatched and keeps you guessing every day. Competing against yourself is great motivation as well.

Porch workout = 20 mins of prescribed weight and reps
*no rings: 10 pullups/dips for 5 ring dips

5 rounds + lunges, glute/ham sit ups, and hip extensions.

I have been strength training for years and the improvement in my cardio over just two weeks is incredible. HSPU's and L-Pull Ups tomorrow...WOOOOHOOOOO!

Comment #493 - Posted by: MikeyPaul at July 19, 2008 10:31 AM

5 rds + lunges and sit ups

finished out the round to complete 6

Comment #494 - Posted by: Meyer at July 19, 2008 1:40 PM

Those MUs came round far too quickly in each set for my liking. Enjoyed the workout though as I need to concentrate on my form.

All MY in this workout were jumping.

5 rounds plus lunges.

Comment #495 - Posted by: BarryT at July 19, 2008 3:27 PM

4 rounds, subbed 3pu/3dips for 1mu

Comment #496 - Posted by: NCrouther at July 20, 2008 5:55 PM

m/34/5'9/171

CFWU - . 7 PU 1st set, 12 dips. 12 pushups 2nd set, no dips. 5 HSPU 3rd set, no dips. Superman. Burgener.

7 rounds even.

Felt like range of motion good on glute-hams, extended legs well on way up to use larger hip flexor, but I think ass was not far enough off bench. Should have felt it more on Sunday.

Did jumping muscle ups. Felt like jump wasn't too big the longer I went. Started to get on to hand positioning. A little above bottom on pullup portion, then let hands slide down slightly working into dip. Sooner the better on hand positon change????

Comment #497 - Posted by: jrm at July 20, 2008 5:56 PM

7/12/08 - 4 rounds + 2 muscleups As Rx'd Wrists are sore

Comment #498 - Posted by: Jeremy Stecker 30/m/174 at July 20, 2008 10:47 PM

FINALLY did this one!

Nicole: 6 full rounds.
Sub'd 4 pullups/4 ring dips for each muscle up

Comment #499 - Posted by: jeremy and nicole at July 21, 2008 6:06 PM

MAWL

M - 7 rds + lunges. subbed ring pull-ups and ring dips for Muscle Ups

Comment #500 - Posted by: MAWL at July 21, 2008 7:13 PM

skipped this one...back was stiff after deadlifts on 7/22. went straight to 07/13's workout.

need to keep up core work and stretching to supplement crossfitting

Comment #501 - Posted by: matty trav at July 24, 2008 1:38 AM

six rounds with pu and dips subbed for muscle ups.

Comment #502 - Posted by: Jen P F_25_155_5'9" at July 24, 2008 4:56 AM

12 lunges
15 Glute ham su
15 back ext
5 ring dips
15 pull-ups with 100# gravitron

3 pullups short of 7 rounds.

Comment #503 - Posted by: olypt57 at July 24, 2008 5:04 PM

EJEJJJEEEEJEJJEJEJJJEEEJEJEJEJJEJEJJJEEJE
M/35/168
6 ROUNDS AS RXED

Comment #504 - Posted by: EJ at July 24, 2008 5:28 PM

sub pu and dips 3:1 for mu
3 rnds 17:12

Comment #505 - Posted by: hiflyer51 at July 29, 2008 1:38 PM

27/m/232

GHSitups - half roman chair half swiss ball
Muscleups - subbed 7 pullups & 7 parallel dips

9 rounds

Comment #506 - Posted by: BigCurly13 at July 31, 2008 7:36 AM

subs: anchored sit ups, supermans, push ups
21 rounds

Comment #507 - Posted by: dcyn at July 31, 2008 10:23 PM

Completed 6 rounds and half of 7th round in 30 minutes

Lunges: 7 x 12
Incline Sit Ups: 7 x 15
Back Extensions: 6 x 15
Pull Ups: 6 x 5
Dips: 7 x 5

Comment #508 - Posted by: TheROBmma (M/32/5"11/195) at August 3, 2008 12:58 PM

Done on 7/14.

1/3 cfwu and double-unders
6 rds + lunges and 10 GHD

Comment #509 - Posted by: Dale_Saran at August 4, 2008 8:57 AM

Only did 2 muscle-ups per round.

8 rounds.

Increased my lifetime muscle-up total from 2 to 18!!

Comment #510 - Posted by: Latham M/28/180 Crossfit Pentagon at August 14, 2008 12:24 PM

cfwu x 1
wod
w/ he's and su's using swiss ball w/ legs under bed
20 pu's and ring dips for mu's
6 rds - dips and pullups

Comment #511 - Posted by: kcm at August 26, 2008 1:50 PM


30/m/5'6"/165
6 rds + 12 L + 10 GHS
MU and GHSs sucked

Comment #512 - Posted by: ac at August 28, 2008 11:43 AM

Welp, I had to do 5 pullups instead of 5 Mu... It occurred to me a few rounds in that I prolly shudda doubled the pullups ... But oh well /: anyway! I got 12 rounds,the lunges & 10 GHD abs in
:) 41 yr old women -130 lbs ... Already ran a couple miles and taught a 75 minute high intensity 'body conditioning' class... And had worked on back squats, strict pullups - and hasn't stand practice b4 doin this WOD (albeit modified) :) I like it a lot !!

Comment #513 - Posted by: Laurie at August 10, 2014 2:09 PM

did 15 minutes

3 3/4 rounds + 2 MUs

(took it a little easy due to recovering lower back, but it felt good. can do more next time)

Comment #514 - Posted by: Manchild at August 12, 2014 6:35 AM
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