Holy early post...BRING IT!!!!

Excited about the prospect of being the first to post. =) I'm a nerd and I know it. This one looks AMAZING, I can't wait!!
-Julie
F/20/154/5'8"

Hello Crossfit Nation! Please pardon my non WOD commentary, but it is for a worthwhile cause. I am working on behalf of the Leukemia & Lymphoma Society to raise funds for cancer research to help find a cure for leukemia, lymphoma, Hodgkin’s disease and myeloma.

Leukemias represent 27 percent of all cancers occurring among children younger than 20, and about 10,400 children under the age of 15 are expected to be diagnosed with cancer in 2008. The good news is that cancer survival rates for both adults and children have improved significantly during the last several decades due to advances made in treatment methods made possible through cancer research.

Please join me in the fight against cancer by supporting my fundraising campaign through Team In Training on behalf of the Leukemia & Lymphoma Society. Every little bit makes a huge difference. I know for a fact that there are individuals in the Crossfit community who have reaped the rewards from generous donors.

More information on my campaign can be found at:

http://www.board.crossfit.com/showthread.php?t=34236

Thank you sincerely for your consideration!

I thought that it was hot in Aromas?!

My name is Ryan im 5'8 Green eyes and I love Ring Dipps! Wooo Bring it On!

Tampa, FL

Nice gams, ladies!

OK, I'm in....3-2-1...go!

25yo/M/175lbs
1:135lbs, 2:185lbs, 3:195lbs, 4:195lbs, 5:225lbs

Sorry for posting yesterday's loads here. Tomorrow's workout sounds like a good time.

GOOD LORD those Cross fit ladies are...well...FIT!!! 3,2,1...GO!!!

cool

This is gonna be fun.

Workout looks good, but not quite as good as those CrossFit hotties!

WOW!

If anybody knows anybody at the Bolling AFB Gym, can you PLEASE get somebody to straighten them out. I'm getting harassed in there every time I go in for:

1) using chalk
2) dropping bumper plates on a rubber floor

It's a GD Crossfit space for the love of god!!! Any Air Force folks that have some pull on that base, please drop me an email or square that away yourself.

We got stopped 4 times during our workout today - and then the beauty of it is, they let us keep going - then come over and "remind" us to be careful to drop the weights and don't let anybody see us use the chalk. I can't wait to open my box.

Hmmm... I can see me finishing round one in around one minute and then having catastrophic tricep failure leading to 18 minutes of rest then attempting one push up, hitting my chin on the floor and knocking myself out. Lets get it done!

Nicole, I don't care who is beside you, you are the hottest crossfit lady there ever was or ever will be.

I am in love...

Made my rings just in time. I wonder if anyone at Lifetime will object when I set them up.

Why did I leave cali?

today is lifting day for black box but I may just do this instead.... decisions decisions

but since I can Push Press 245 for 5 reps I am going to raise the weight on this to 155.

Body told me to take a rest day. Missed DLs, but tomorrows WOD looks fantastic. I am torn as to which I will do. Most likely manana will be the WOD and I will save the dreads for a skills day. Woot new shift starting Sunday so new schedule and the 13 week ramp up for a sprint Triathlon; I believe that I am still in the Clydesdale range at over 100kg.

#13 Brian PCF:

Just to be clear - these are not Rudy's guys from Crossfit Alexandria that teach classes there. Bolling AFB has the space open for use and I go in there outside of those class times to work out. It's the traditional "towel folders" that give me a hard time.

Woah! Early post!
This looks like a fun one!
Can't wait.
Have fun and train hard

I love CrossFit girls...

Golden Gate Bridge in the background is beautiful! I have only been to SF once, and I need to get back there ASAP!

Today's WOD looks awesome!

OH MY GOD!!!

My new screen saver.

Cool vid, great pic, awesome new workout! The trifecta!

Now go get some, and go again!

S/F

@ #15:

I wonder if anyone at my gym would object to me doing the clean and throw workout. Heh.

Lawd have mercy! Those are some insanely fit looking women:0 Btw, got my rings just in time for the thurs WOD (which looks friggin awesome). 3...2...1 GO!

ok yes i can`t wait to hit that workout. More importantly ladies, you are GEORGOUS

NICE MEDICINE BALLS. NOW I KNOW WHERE THEY PRODUCE THEM.

Lookin forward to this one. Back is feeling good, and my abs are to the point where i can sit up again without being in pain.. i love my newfound Crossfit addiction

Hot Picture. You have great taste Lauren

I wanna throw some Barbells!!

I don't wanna do this workout! Dips Still kill me. I don't know why after all this time push-ups and dips give me so much trouble. I have to do this wod with full rom dips. No more negatives!

Sweet WOD San Fran, That will make the real "Grace" much easier. I wish I had bumper plates to do it with though. I love when Affliates put new twists and spins on workouts. It always keeps it fresh and exciting. I'm back to following the WOD, so 3..2..1.. GO!

Sweet spin on "Grace" Kelly and Boz. I love when affliates twist WODs and workouts around to give them a totally different feel and look. Keep experimenting everyone!! I'm back to following the WOD, so 3/2/1/ GO!

Check out the body on that! He must work out.

Re #31 Allison: It's ok Allison to have a weak spot or two. It provides motivation for us mere mortals. I wonder if its due to "relatively narrower " shoulders. Just a thought

Hey Kelly, how long is that sand pit?

so coach demands more pressing strength. i like this cuz it works pressing on all angles (and we could always go for thrusters!)
great video. imagine if you could do that in a 24 hour fitness or YMCA. meetheads would lose their minds!

One question though. is one ring dip really as taxing as three standard dips?i cannot imagine the stabilization effort being THAT tough. although i do confess that i thought one double onder would not be more difficult than two singles. i will likely double th reps as a compromise. will work on getting rings

nick, you are married.

===========
TODAY'S FAQ
===========
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Push-ups are a no-brainer. If you don't have rings, substitute regular dips at a three to one ratio. See the Exercises and Demo's page (http://www.crossfit.com/cf-info/excercise.html) for video's explanations of any exercises you don't know how to perform. Good luck.

Is the Push Press just the motion from the shoulders up, or is it everything from getting the weight off the ground and then from the shoulders up?

...heaven . . .and i cant wait to this one up :D looks like fun..well they all are

So what is the rx'd weight for women. My wife just started Crossfit and I'm not sure how thats calculated. Thanks for the help...

jeff_tampa:

I plan on using approx. 70% of the male weight, or 80 pounds.

is that tila tequila? jk

Throwing Grace just looks awesome. I need a place where I can do that.

I don't know whether I would laugh or cry if I saw someone doing "Throwing Grace" in a normal gym. Probably just run for cover

Relatively new to the Crossfit world and have been surfing the Crossfit site extensively. Looked at the online store today and noticed the great t-shirts. Can anyone enlighten me on the meaning behind the word "infidel" on one of the shirts.

Thanks for helping out.

Mike

Crissy Field with no fog. Absolutely beautiful!

Crossfit SF kicks ass.

Holy upper-body smoke session Batman!

And for the record, two gorgeous ladies in the same picture...its almost too much.

Awwwww Yeahhhh!!! Thats our girl Houng Arcinas, representing from X-body crossfit Silicon Valley!!

Another cool WOD....

The amazing girl in the video is Erin Cafaro. She will be rowing the bow of the women's 8+ at the olympics in a couple of weeks. She cranked out a 378 fight gone New Year's Day. This video was shot way back in Oct/Nov and Erin hadn't been Crossfitting for very long. You should see how she moves now! E-Caf is one of the smallest girls in the boat and now can out pull nearly all of them. CF is her full on secret weapon.

By the way the big guy JD in the wod is Erin's brother JD, who played outside linebacker at Cal and who is one of our best, hardest working athletes (we hate him).

kstar

Silicone Valley??

That's Too Perfect

Awesome Work Out on the VIDEO, great idea

That lucky dude is not thinking about CrossFit.

AWESOME workout!!!!

My first Crossfit WOD. "Once more into the breech..."

What is the weight for women on the push press? Hey, why can't it just be posted at the onset. There is a lag for Brand X to post it. And if it is not posted somewhere, the women's weight can be hard to track down. Fran's women's weight is easy to find, but for Grace, is it 85 or 95? Or wall ball for FGB, 10 or 12? Is there a formula: men/women, 95/65, 135/85, 20/12? I have seen much debate on this so why not solve it from the beginning. Just post it in Parentheses in the WOD or as part of the FAQ's. Also, if anyone can list the women's weight for other workouts I haven't mentioned that would be great. Maybe one day I can do the weight as prescribed for all but until then I want to try to do the prescribed for women. If I had to guess I would say 75 for women push press on this workout.
Thanks so much.

I love my Crossfit Coaches! Great video guys. When can we do that in class? Erin- FGB 378 wow, wow, wow. Best of luck at the Olympics- I will be cheering for you. And we all know how JD did on FGB! :)

Crossfit is a joke I see no purpose in any of these WOD's Im switching to Turbo Jam hahahaha..

I Heart Ring dips but golds gym doesnt when I hang my rings on their universal gym haha.. And on top of that they only have one c2 rower a gym like that and 1 rower. I got stopped during my workout today by some punk kid who thought he was gonna row and had the worst form I have ever seen. I laughed shrugged and did burpees next to him haha. .321 go.

That view was really cool. Looks like a cool WOD too. Looks like you could do it with some heavy odd shaped object to make it especially functional. Only thing with using a barbell is it looks like it would be hard on the equipment...Oh, use a kettlebell swing for the distance then waiter walk to return. So many new ideas and I never would have thought of them on my own. Two heads ARE better than one.

Man, brings me back to those days training in California and running over that Golden Gate Bridge. Good times, can't wait to get back now that I know CrossFit is right there! Cool WOD btw, can't wait!

Way to represent SFCF, lads and ladies.

JD, you may be able to throw a bar-bell into the stratosphere, but I can still drink you under the table.

Go for it!

#37 willie

Personally I find the 3/1 sub for bar dips too easy. I can bang out 15 bar dips with no problem, but I'm currently stuck at 4 ring dips. Everyone's a bit different. If you do have access to rings, just remember to keep them tight to your body. That relieves much of the stabilization difficulty. My 1-1/2 cents.

so hott!

Deadlifts from yesterday:

5 X 455
5 X 455
5 X 435
5 X 405
5 X 405

Thank you CCT Joey and Apolloswabbie - the form corrections you guys made for me this weekend helped my numbers big time! I can't wait to max out. If anyone has an opportunity to get coached by these guys - take it. They know what they're talking about. It was a pleasure working with them and if you are in Louisville make sure you stop by the Chaos Compound (www.thechaoscompound.com) and get some coaching from Joey.

Yes, but Filthybrit, when you drink someone under the table you are the one who ends up on the front page of the flabongo website hahahahahahahahahahahaha.

I'm just as impressed by that chick's arms as I am by her boobies. And considering those boobies, that's saying alot.

feeling good about this wod.. it will have to wait until tomorrow! peace

Nick, it was July 4. And terrorists hate flabongos. Had to be done.

OMG!!!
Nicole you are hot but God Damm!!
That young Lady being instructed in the Ball Clean is Smoking!!!
:)
Please tell me if the Pecs are enhanced or not? ;)

Apologies, hope No offense is taken just had to type it.

#47
Infidel is the word Muslims use for those that do not believe in their god. You can infer the rest.

Great workout Coach. I am preparing for the fitness test for Air Force Academy and desperately need to improve my push ups.

What's the dude in the picture looking at? :)

Not the wall ball that's for sure!

I love crossfit women. You ladies look amazing. Too bad all women don't do crossfit.

allison nyc...that was my first thought too haha

There's a whole bunch of whiners bad mouthing Coach and Crossfit on the forum. I don't have an account so I can't comment. Hopefully some people will go over there and tell the whiners to STFU and get off the site if they don't like Coach and his program.

Link:

http://www.board.crossfit.com/showthread.php?t=34277&page=23

freakin' kewl vid

Nadia

Thanks for checking in!
Do me a favor and check in again, I have a question for you.

JDR

I am way looking forward to this work out....here's what funny, I have been asked to train 2 ppl...one is my ex-wife...and it has been based on my appearance and Crossfit...I am actually thinking of making a sideline business of it. Crossfit rocks!!!!!!!!!!!

This will be Fun.

Any one else doing the Cardio WODs on Crossfitendurance.com?

I am.. and i feel amazing!

BTW. I cant pick who is hotter... Nicole or the cutie with the ball.. yikes.

Boz is my crossfit Idol. I want to be as fit as he is one day.

Crossfit Torii Beach, My lady Lysa and I know Torii Station very well. We lived there for many years and we miss it very much.

De Oppresso Liber,

Have Fun, Train Hard,

Billy

Why is that guy staring at my lady?

OH MY LORD IT'S NICOLE!!!

Morning CrossFit World! It's 0100 in FTW-TX.

Yes sir, its 00:19 in El Paso, and WOD starts at 10:00

Ha Ha! That guy's pretending to watch her "form"

Alright, it's 3:40 P.M. here in Japan. Another hour or so until it's WOD time.

Whoooo! Those two crossfit divas are smokin',but Nicole is #1 in my book:)

JohnnydiGregorio

I am it is brutal, I cannot do it per the time rx'd on the CFE site, so sometimes I scale both. Dropping weight and my times are getting much faster on metcon related WODs.
Changing over to train for a sprint triathlon, so I need to buy an ok starter bike. There is a little 260 dollar bike that has a good rating for a duffer such as me. Any ideas for a big guy on bikes?

#77 Joe---

I followed the link, but only saw people having an intelligent and eminently respectful conversation about what fitness means, and how it links up w/ living. Isn't that . . . the point? Where's the whining?

This should be 20 of the roughest minutes ever! 3,2,1.....GO!

Joe-#77

Looks like a good discussion. I don't see any problems with it. If CF can't handle a little criticism once and a while, then I think our skin is a little thin.

m/38/6'3"/220

6 rounds in 28:34
substituted 36 dips for ring dips
took some longer breaks so i made sure to do another round. still trying to get used to 3:00am
workouts.

Joe #77

I also think you're misunderstanding what is going on in that thread. Glassman would I think be the first to welcome critique and discussion about Crossfit and what does and does not work.

i love crossfit women!

#47

'Infidel' literally means non-believer, in any God, christian or muslim. It's the equivalent of having 'athiest' or ' i dont believe in God' written on your t-shirt.

Islamic fundamentalist terrorists(not to be confused with muslim-that is a religion) have used the word as a derogatory term for westerners regularly over the last 20 years.

In this context the slogan 'infidel' on Crossfit's t-shirt is like giving the two fingered salute to islamis terrorists.

If your living in the deep south i would question the wisdom of wearing a t-shirt that says 'i dont believe in God', it could be risky!

I tend to sub 1 ring dip for one 'normal' dip but with weight in my backpack.
30 ring dips versus 90 common dips... I could do 90 dips but IMHO it would wear&tear my joints much faster than 30 common dips with additional weight.

f: 35/5'7/60kg

Rounds: 4 - used 27.5kg (rx'd is 38.5kg) for the PP and did 12 normal dips.

Holy crap. I became slightly hilarious/delerious? during this wod. Started my 2nd round of press-ups and discovered that someone had mysteriously removed my triceps and replaced them with jelly.

Where is the whining?

Sarena Kopciel says she attended level 1 and 2 certs and oly lifting form was taught incorrectly.

Brian Degenaro says "what exactly does performing 45 consecutive squat cleans w/135lbs (around 45 double unders and ring dips) build? The amount of fatigue built up has absolutely no transference to sport, and very little if any to real life. This is a poor excuse for practicing GPP"

Hell, read the rest yourself. These are people who can't hang and are figuring out a way to bow out.

Gant Grimes of the infamous Hybrid Program (aka watered down metcon) just did a judo tournament and commented that he wasn't fit. So much for there being no need for more than 10 minutes of metcon.

Read the rest yourself. This isn't intelligent debate. It's rationalization and coping out.

Holy crap. That vid is great. My brother and I were planning a trip to the Jersey shore to do "Grace on the Beach". Now..."Throwing Grace on the Beach" seems even cooler.

BTW...Nice pic. Those lucky med balls!!

re ,infidel on the t shirts ,
my take is that as crossfitters we are the infidels to the normal or as you say globo gym goers,in that we don't conform to the usual type of workouts.? no se?

In Islam, it is a basic tenant that there is only one God and that God is the God in Whom Jews, Christians and Muslims believe. To Muslims, Jews, Christians and Muslims pray to the same God because God sent Moses, Jesus and Mohammad as prophets. If you believe in that God, you are a believer; if you do not, if you believe in no God or in many gods, then you are a "kaffir". Of course this is but one interpretation. Other variants exits.

5 rounds + 6 pushups.

Chest/thighs to deck and full extension pushups, rings dips with full extension and no kip, 85# push presses (mostly jerks). Cleaning the bar for push presses was tough; my lower back is fatigued and sore from yesterday's deadlifts.

cfwu X 3 (-bench dips)
time 16 min 5 sec

Brand X (puppies) version
As many rounds in 15 min of
15 push ups
12 bdips
45 lbs push-press, 9 reps
4 rnds plus 15 push ups in 15 min

Total timw 31 min 20 sec

On female weights, I notice the following pattern:

Female Weight / Male Weight = ~ 0.65-0.7
i.e. female weight is approximately 2/3 - 70% male weight (as rx'd).

For example:

65 / 95 = 0.684... (Fran)
185 / 275 = 0.672... (CF Games DL/Burpees WOD)
100 / 155 = 0.645... (CF Games Final WOD)

Hope that helps some people. Also, I think that scaling is only applicable when the rx'd weight for men reaches 95lbs: I'm sure I've seen videos of Wallball being done with 20lbs Medicine Balls by women, and FGB with 75lbs.

Not authoritative.

AS RX'd 15 Rounds with five seconds to spare

ANYONE SEE THE NEWS LAST NITE? (NBC EVENING NEWS)NEW STUDY RELEASED IN THE NEW ENGLAND J.O.M. ON DIETS AND ATKINS/ZONE TYPE DIETS BEAT LOW-FAT IN EVERY CATEGORY. THEY EVEN WENT ON TO SAY THAT THERE WAS VERY LITTLE BENEFIT FROM A BLANKET LOW-FAT DIET. DECREASING CARBS AND INCREASING PROTEINS WAS THE WAY TO GO AND THE BODY NEEDS FAT IN ITS DIET. JUST NOT LARD AND SHORTNING LIKE I WAS RAISED ON.(SNIFFLE) HERE IN S.C. WE CAN FRY PICKLES, ICE CREAM, AND BANANAS (FOR REAL). OH WELL, GOOD BYE CRISCO HELLO EXTRA VIRGIN OLIVE OIL. LOL!!!

33/M/185

as rx'd
6 rounds + 15 pu's

Did the WOD w/ 15 pushups, 12 bench dips, 33# pushpress. 4 rounds. First round, did it w/ 45# bar and after 5 reps, had to swtich to the 33# bar or I'd never be able to do more than 2 sets!

3rd day as a CF'er - loving every minute of it (except the part where I feel like I have to puke.)

Tuesday - Angie - 31 minutes

Wed - 5x5 DL - 225,245,265,285,305

Today...OMG - 5 rounds, 4 pushups, and a mouthful of the gym floor.

34/M/200

Very hard workout. Took regular dips for ring dips 1:1 but still managed only 5 rounds - 4 PP.

Ally, about pushups; one day they will just click for you, just like pullups.

Try different hand positions, and also, treat it like a bench and really focus on throwing your entire upper body when you extend. People don't realizeit, but a lot of power is generated when you do a pushup. This may not be 100% accurate, but your benching close to 3/4 your bodyweight per rep (gym lore). It's why they're so good for you. Heck, even if it's equivalent to 50%, it's still moving a lot of weight.

Another helpful hint was passed along by KD, aka. Spiderchick. When you're getting beat down doing them, like in Murph, try spitting as your blowingout air on the extension. Amazingly enough, it helps. It's a psych thing. : )

Good luck, and kick butt as usual.

warmup: 3 rds, 25 double unders, 15 ball cleans (20#)

wod: 6 rds + 7 pushups

starting the pushups on the second round was eye-opening.

6 rounds + push ups
Scaled to 95 lbs.

7 rounds + 15 push ups + 12 dips + 6 push press

used 80#
bar dips - stuck with 12, did not do 3:1 ratio

KILLER!!!!

f/129/29/5'5

3 rounds + 15 pushups. Added 9 more push press reps too after.

Functionality of CrossFit story:

I finally got my wife working out with scaled WOD's, and I'm a happy man, gladly taking our two young ones out on walks while she works out. Last night, however, brought my training to a real functional use, unfortunately because of my wife's failure.

We were on said walk, after I had completed the DL WOD from yesterday, me pushing my two girls (roughly 55#), about a 1/2 mile from the house, when my cell rings. “Home” was calling. I figured my wife had a question about the WOD. This is what I heard: "I fell, hurt my back, can't get up." Various thoughts raced, but one seared: Get home!

One half of the 1/2 mile is uphill, and I was pushing a stroller not designed for high speed, but what the hell was I going to do, complain? No, I hauled ass and was home in minutes, sweating profusely, but not out of breath, and capable of easily picking my wife up off the floor, after ascertaining that she was not too injured to do so.

The injury appears to be a nasty bruise to her hip, probably right over the sciatic (hence the pain and inability to get up). Nothing major, but frightening in the moments when I didn't know. After the fact, however, we are both happy that I am as in shape as I am, because there was no moment of doubt about my ability to get to her and then handle the situation. Sprint hard, pushing weight, and then lift a heavy object off the floor, as fast as you f-ing can. If this doesn't speak to the essence of CrossFit I don't know what does.

Hopefully the Mrs. will be up and running (literally) soon, because I am determined to get her in the shape I know she can achieve, if only because of my success. Sorry for the long post, but I imagine any of you with a spouse understands.

Eric

M/47/195

As Rx'd

10 rounds plus 16 push ups.

wow... what a couple of hotties

31/m/190

as rx'd

6 rounds + 15 pushups

There's going to be a HALO3 tournament?!?!?!

Screw the WOD its time to unleash my inner Master Chief

PS nice article in the Stars & Stripes

Traveling - 5 rds + 10 Push-ups

-15 Push-ups
-12 Chair dips
-9 presses with the 24 # squishy "Body Bar"

27/6'8"/215

6 rds + 15 PU, 4 RD

Eric #116 Great post about the effectiveness of crossfit. Glad your wife is largely OK.

I pulled a muscle or something in my lower back deadlifting yesterday. Does anybody have any gouge on +/- of wearing a belt? Will this help prevent lower back injuries?

M/31/5'9"/172

4rds + 10 PU

substituted dips for ring dips

Here's a great example of where some cropping of a photo would be good. Take out the dude in this photo and you have the ultimate Crossfit photo for me. Not that I wouldn't have the same hazy stare if I was standing in the same spot...

25/5'9"/137

5 rounds + 15 push-ups + 1 ring dip

Brutal on my arms. Push presses scaled to 76 lbs and all cleaned from the ground. Ring dips slowed me down the most - down to sets of 3 by the end.

As Rx'd
3 rds. + 15 PU, 12 RD, & 2 PP

Kstar,

Are you, like, mad at your equipment for something? What did it ever do to you?? :-^

15 Push Ups
15 Bar Dips (No Rings)
9 115 lbs push press

4 rounds (+15 PU and 15 dips)

Its the push press that killed me. My max press is only 120

3 full rounds plus 15 pushups. My dips were a little cheaty.

bw 165

subbed reg dips for ring dips

7 rounds

+ 24 lb weight vest

This is a side subject, but today is "Bring your kid to work day," and I was thinking, "Boy, how cool would it be if a corporation offered CrossFit for employee children?" I teach a class here for a few of the adults in our paltry gym, but heck, I never thought about their children.

It would be like the ultimate kiddy daycare, and throw in some adventuring, like around the local parks or wherever. Hmm...

m/36/165

15 Push Ups
12 Ring dips
9 95 lbs push press

4 rounds + 15 pushups + 2 dips

this was harder than it looked to me. my shoulders got very fatigued very quickly forcing me to break up most sets.

8 rounds( push press at 90) - plus the push ups and 3 ring dips. I knew this was going to hurt but didn't think it would stop me from being able to 10 pushups in a row. Our militia grew today, and quote from a first timer around 14 min in, "wow this is intense". Funny how someone who doesn't know that much about Crossfit was able to define one of the key points, Intensity.

crossfit since may, m, 168 cm, 74 kgs

WOD: as Rx'd: 6 rounds + 15 push ups and 12 ring dips in 19:30.
Drank 1,5 bottles of wine yesterday, and the 4 days before that.The first alcoholic crossfitter?
Go for 8 next time

Got really psyched out during warm up: put on 135 pounds for the push press-in my mind I thought I had put on 88 pounds-I was thinking of finding a substitute excercise before I got my mind straight again

Did only one WOD round.. and then...

Subbed regular dip bars for ring dips
Tried 115 lbs for 9 pushpress reps. Too much.
Subbed down to 95, trying 105 in later sets.
Did the pushups as Rxed, using my body.

6 sets.

10 minutes

5 rounds

As a dedicated follower of 2 years, this was without a doubt the most pointless workout I've ever done.

#116 edevine: Not trying to be a jerk here, only offering a bit of advice from my own experience. Since your wife is still new to CrossFit, don't let her do the WOD alone. One, she needs someone to evaluate her form. Otherwise, she may be practicing and learning incorrect techniques.

It's not even a matter of being new to CrossFit. After 2 years of CrossFitting, I had been video taping myself when doing the occasional WOD on my own to make sure my form was good. I jerked 95 lbs overhead to do OHS and cracked my melon in a freak accident. Lesson learned, do not use the oly bar when I'm on my own.

Your story is a great one though and does speak volumes for the effort you put into CrossFit. Good luck to you and your wife in the gains you have to come.

Sweet video! As always, Boz keeps perfect form in quite an intense WOD. It looks like Erin showed all you boys up with full squat cleans.

How long was the pit?

Did a scaled version cause I'm still weak!

6 rounds plus 9 pushups

used 95lbs for push press

M/41/6"1.5"/174

WOD, sub 36 bar dips, 75# push press.

2 rounds plus all but last 5 presses in 3rd round.

kazama, #139--I like this WOD. Don't see anything pointless about any CrossFit WOD. Maybe stopping at 10 minutes was your problem.

that asian girl is.... incredible woooow

M/34/5'5"/152lb.

4 rounds

Scaled the push press to 75lbs. and did bar dips because I don't have rings. Busted my last two sets of dips.

#138 kazama, I agree with 141, how can Push ups, Ring Dips, Push Press be pointless. Seems you just found your excuse to stop early! haha

If you had no access to rings or a good spot for doing dips how should you sub this workout?

I do not have time for this WOD at my home gym which has rings and all other Crossfit equiptment. I have to do this at Globo Gym today and the dipping "station" is super far from the barbells. Stupid Globo Gym...

30/m/5'10"/225

5 rounds + 12 pushups

Did one-to-one parallel bar dips instead of ring dips.

Sunday- ran 10k

Monday,- was tired but wanted to move so did:

10-9-8-7-6-5-4-3-2-1

db incline bench, two 30#db
bb bench, 80#
KBS, 35#
HSPU

Tuesday:
S Nancy - 5 rounds for time:
snatch x7 (70# round 1, 65 all remaining)
OHS x15 (70# round 1, 65 all remaining)
run 400m
= watch did not start, rrrrrr...
Erin

Great lesson in that wod.

I need more dips. : )

WOD: 7 rounds with asssisted dips last round, + 7 push press.

#54 - Allison:

LOL!

33/F/5'10"/154

Ring dips were the killer for me.

80# for the push-press
4 rounds + 15 push-ups and 8 ring dips

what are you guys looking at? you think crossfit girls are hot?

5 rds +15 pu as Rxd
once again I was a chatty kathy in the gym

Holy crap. I am in love.

30yo/M/6'4"/209#

OK, another "Doesn't look THAT bad" smoker!! SBM, in search of a new set of triceps.....OUCH!

As Rx
4 Rounds + 15 Push Ups

M/18yo/5'10"/170

as rx'd
7 rounds +

15 pushups and 6 dips

5rds... was on cruise control. made sure to get full rom on my ring dips, which still need a lot work.. then ran across the to the track and ran 1 400m in 1:03:58. could hav broke the 1min mark, but broke stride 2/3 of the way through and I also pulled up at the end...

I'm thrilled to see the comments. I did 6 rounds in 21:30 w 70lbs press, and regular dips. Glad to see I was not the only one struggling.
175lbs 5'9" M

#141 and #144

This was not a metcon, plain and simple. My CV system was not taxed to anywhere near its limit. It was just an exercise in destroying your triceps and then struggling on at snail's pace. I have no problem at all with push-ups, ring dips or PPs, all of which are totally functional. But grouping three exercises together, all of which hitting the same (small) muscles is in my eyes completely pointless.
I admit, I have quit several of my hundreds of workouts before. All were due to impending vomiting, but never due to muscle fatigue, until now. In my eyes, mission was accomplished after 10 minutes, because my triceps were fried. And that could have been the only outcome from this workout.

Completed 7 rounds with a few adjustments.

15 push-ups
12 regular dips (no rings available)
9 85# push-press (1RM = 125)

First rounds was great, then my triceps were my limiting factor. From that point on it was 5 push-ups then I had to shake the arms to get the blood out and continue, same with dips 3 or 4 then let the blood flow. Awesome workout though, keep them coming!

26/m/196

4 rounds as rx'd

Guess I'll have to rock this one or yesterday's out, it's whatever. In reference to the AFB gym situation, I'm hoping that this situation is being rectified AF wide. I don't want to be in and the only thing be available is a cold gym with one bench, a pair of 15lb dbs and a power tower. Though trying for CCT will probably be a major determining factor, I mean the force as a whole...don't want to end up an overweight bag in remedial pt and yes, it's my responsibility, but people who know will understand.

33/M/174/6'00"

WOD as rx'd:

5 Rounds + 10 Push-ups

15/12/9 made it easy to track sets of 3 after the first round, which was unbroken.

Dan D.

m/47/175
6 rounds + 15 girl push ups.
scaled to #105 PP
Arms turned to noodles after 3 rounds.
Last 2 rounds of girl push ups and leg assist ring dips.

Modified push ups, bench dips, 65 lb PP

4 rounds (still had time left, but no gas in the tank)

M/22/6'1"/185

As RX'd 11 rounds with :07 to go.

The pushpress was the easy part. I hate ring dips

m/29/225
4 rounds, had to drop to 95 after the 2nd round....and might have let out a girlish whine as I tried to complete the final set

Kazama #58,

Maybe it wasn't intended to be a metcon workout. The way I look at these things is how OPT/James explained it in the video from the Games: the goal is to be good at whatever comes up, no matter what kind of demands it puts on your body. Not to specialize in a particular skill. Maybe you see it differently, that's fine. But I like the idea of trying to be ready to tackle whatever comes next. You never know, increased triceps/shoulder stamina may be a big help in doing something functional some day.

Steve

F/40/5'2"/120

Scaled to 65# for push press and I'm glad I did! Otherwise as Rx'd.

7 rounds + 15 push ups, + 6 ring dips, then finished the rest of the 8th set by the end of minute #21.

#163 stevea -- "girl pushups?" Come on, how about "knee push ups"? I'm a "girl", and I did mine the regular way (as do plenty of other crossfit women)!!

#158 kazama. My opinion is you have your metcon wods like Fran or the 400m 50squat and you have your strength wods like Total or 5-5-5-5-5 etc. I believe todays lays somewhere in the middle.
I really enjoy these workouts because i also lay somewhere in the middle. Anyway your welcome to your choice. I myself will be frying my triceps for the full 20 minutes today.

44/m/159#

bar dips

Push press killed me

5 rounds exactly

M/45/152

6 rds, 15 pu's, 4 rds.
Sub'd #95 pound pp

as rx'd 5 rnds + 9 pu

First time posting. Started crossfit at home this summer. 5 rounds, did 100lb push press. Great stuff!

Zone Question:

At 6'1", 215lbs and 10-15% BF. What would be the recommened block requirement?

Large Male?

#158 kazama
prefatigue of triceps forced me to really explode with the legs on the push press. Which may have been the point...

M/26/5"9"/175lbs

as rx'd 6 rounds with 10 seconds to spare

#77 Joe - Why don't you sign up and join the discussion? It's free, but you do have to use your real name, and can't remain anonymous...

Is that the same Huong Arcinas (sp?) who placed in the top 5 in a recent national Figure competition? It looks like it. In the commentaries I read, she was a clear favorite to win in the first couple of rounds.

I have wondered if any of those ladies use CF to prep. I am just curious how much of Huong's competition preparation involved CF?

Is that the same Huong Arcinas (sp?) who placed in the top 5 in a recent national Figure competition? It looks like it. In the commentaries I read, she was a clear favorite to win in the first couple of rounds.

I have wondered if any of those ladies use CF to prep. I am just curious how much of Huong's competition preparation involved CF?

28/m/175

as rx'd: 8 rounds + 9 pushups

38/f/146

5 rounds
switched to knee push ups after first set
dips w/ 50,then 60 lbs assist on gravitron
65 lb push press

38m/6/185

5 or 6 rounds + 15pu + 1RD

Lost track of rounds, still reeling from the VA Beach Cert.

WOW... Amazing Body, and my ass is sore from yesterday's wod. Looking forward to todays.

BWUx3

Knew I wouldn't be able to do too many rounds even though my dips were jumping/negative ring dips and only used 75lb for the pp.

Managed 3 rounds plus the pushups.

#116. great story about the real-life application of crossfit Eric! Glad to hear your wife is okay and hope she isn't scared off crossfitting.

This one was awesome.

5 rds. 15 Push-ups, 1 Dip

Strict, non-kipping dips.

7 rounds plus 4 push ups

had to sub 40k push press for 52k push press

sub'd 36 bar dips for the 12 ring dips....

4 rounds + 15 push ups + 8 dips

way harder than i thought...

She's a hottie! And she's about to explode if you know what I mean.

23M/170/73"

Did the workout with 100lbs push press subbed in. Did bar dips at the required 12. Would love to do a "real" muscle up one day.

Did 6 sets + 15 pushups + 4 dips

Well i ended up laying face down on the floor several times during push ups.

what a pump

40/m/176cm/71kg

6 rounds with 95# push press

hard one, but good one!

Looking Strong in the video, Boz!!
Keep those West Coasters hitting it hard!

15 push ups
12 bar dips (with 10kg dumbell!)
9 push press 55kg

5 rounds and 6 push ups ;)

As rxd:

27/M/5'11"/185

5 rnds + 15/12/2 push press

46m 200#

As Rx'd 5 rounds flat

Serious muscle fatigue from this one. I really liked how the pushups and ring dips set up the push press; I really had to use my hip drive to move the bar and then found myself locking out as if a catch. A really nice sensation. A great workout!

m/46/6'3"/175
as rx'd

4 rds
+15 pushups
+6 ring dips
+triceps now dead, arms hanging...

thanks coach!

m/38/192/70"

As Rx:

5 rounds + push ups and ring dips.
Made 9 attempts at pp on last round; only locked out 2. Ouch.

Shoulders are fried. Tri's aren't that bad off.

As RX'd: 7 Rds + 15 PU's

Paul 38/M/6'/175lbs:
2 rounds CFWU
scaled today's wod:
*strict pushups
*bar dips
*90lb push press, did 115 on first round
= 6 complete rounds with a few seconds to spare

Kristen 27/F/6'/210lbs:
2 rounds CFWU
scaled
*knees down push ups
*assisted bar dips (150 of assist)
*45lb push press, 70 on first round
3 complete rounds

Comment #116 - excellent example of Crossfit getting you set up for whatever might come your way. Good luck getting your wife healed up and into the gym for some Crossfit, working out with your partner is a great way to spend positive time together in our hectic lives. Probably most couples out there could benefit from some high five moments in the gym together.

M/40/5'10/205

No rings for me. Did 36 bar dips instead. No trouble with aerobic capacity but had to stop several times due to muscle fatigue in all three catagories.

3 rounds +
15 pushups &
23 dips

rx'd
11 rounds

m/27/205 6'1"

7 Rounds as Rx'd

Ring Dips were the limiting factor......know I will feel it tomorrow

CROSSFIT RULES !!!!!!!!!!

m/25/220/6'6"
as rx: 4 rds. + 8 pushups

Every PU was chest to the deck and I locked out every ring dip/push press. This was definatelya killer wod.

5 rnds +15 PU

31/m/190

squeezed in 7 rounds, but did regular dips instead.

as RX'd

8 rounds, 15 push, 3 dips

That weight was just perfect to make those push presses pretty significant.

45/M/6'/180 HOME

7 ROUNDS + 15 PUSH-UPS + 3 RING DIPS

PUSH-UPS WERE CHEST TO FLOOR TO FULL LOCK
DID MUSCLE-UPS TO RING DIP POSITION
115 FULL OVERHEAD LOCK PUSH PRESS

ENDED UP DOING 13 TOTAL MUSCLE-UPS BECAUSE THE RING DIPS WERE BROKEN. TOTAL MUSCLE FAILURE ON THIS WOD! I'LL HAVE TO DO ASSISTED BEER LIFTS TODAY OR USE A REAL LONG STRAW.

TIME

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/33/6'/215

As always, I started with the full CF warmup...

Did 3 rounds, each set broken with a 95# push press.

Did 1:1 bar dips (no rings).

Totally ripped from yesterday, feeling ashamed at my performance, I decided to run a 5K with a 30lb weight vest. That took 30 min.

5 rds + 5 PP, as rx'd.
1st WOD since games.

3 rounds + 6 dips

Used 115# for the push press..very tough

#158,

funny, i felt it in my shoulders (and chest) more than my triceps.

did the w.o.d. today from the homepage. first one in a while. been logging the crossfit york workouts....feels good to post here, man i miss it. well here is the awfulness
as rx'd
15 push-ups
12 ring dips
9 115# push press
max rounds in 20 mins.
rounds completed 4+15 push-ups & 3 ring dips
the rings always fry me, i found the push press and push-up tough but very managable. check out our website crossfityork.com!!

#38
The Germans have a saying. Drausen kriegt man apetit aber gegesen wirts zu house. It doesn't matter where you get your appetite as long as you eat at home.

4 rounds

PP 115# 105# 95# 95#

4 rounds

PP 115# 105# 95# 95#

CFWUx1 then set up dips/presses and play with weights/mods

15 pushups
12 rings dips
9 115#/85# push press
AMRAP in 20'

5 rounds even
subs: 65# PP; asst ring dips (green band).

as kelly moore said on her comment, most of my push presses were jerks and as someone else said on the comments, i became delirious/hilarious around round two when i realized someone switched out my arms for pieces of jello. i laughed pretty hard at myself, i must have looked insane. (one dip, two dips, collapse and giggle at myself.) washing my hair tomorrow should be fun.

ck

Sub'd

15 PU
12 Reg Dips
9 PP w #95

6 rounds.....

M/6´1/213

rx´d

4 rounds+15 push ups @ 19.20,finished 5th after some rest.

6 Rds, #95 Puss Press, followed with 1/2 mile swim, arms/shoulders were thrashed

spelling error above my editorial comment IRT my push press.......

"Throwing Grace" that shit is SICK... its a must do...

33/M/185

As rx'd:

7 Rounds + 15 push-ups

4 rds + 15 pushups, 9 rdips

On the "INFIDEL" topic, I agree with everything about it being a pejoritive term for westerners used in the middle east and of course more so by terrorists/insurgents in current conflicts, but I would like to point out that all of my friends who wear them are current or ex serving members of the armed forces, and glamourize the use of the term as a way of showing their opposition to the beliefs of the terrorists. I think that CrossFit's relationship with members of the forces makes "INFIDEL" a great slogan for a t-shirt.

5 rounds as rx'd, after killing my legs n back yesterday, felt good to hit my upper body, first time doing ring dips, loved and hated em

As rx'd
11 rds + 15 pushups. Severely smoked upperbody! Awesome WOD.

#98 Joe

When I first read the thread started by Brandon Otto on the board, my first instinct was to defend what I know to be true about Crossfit. I have browsed through the thread, and can understand why you think the way you do. My only problem with that thread is not one of the participants uses evidence based knowledge to defend their position or criticize Crossfit. I review medical literature for a living and have a little experience with anecdotal positions, and thats all you read there. Don't get me wrong, the board is definitely a place for individuals to express opinion, and some of those opinions are well stated, but I don't know the credentials or professional fitness training experience of any of the participants. Therefore, take them with a grain of salt and keep training hard, nothing quiets the unbeliever like results!!

22/230
wod as rx'd (120lb push press)
5 rounds + 15 pushups

6 rds - 10 pu's
95lb push press

30/M/180

as rx'd, 6 rounds + 15 push-ups.

#123 jakers, thanks, it's just a bruised tailbone.
#139 Dana Lynch, you're not being a jerk at all. I completely agree, and am always there whenever she uses weights. Last night was just a bodyweight WOD with box jumps. The box slipped (not a true plyo, mind you) and she went flying. Trust I'll be watching all of them now, regardless of weights or not. Hopefully, because of this she'll let me buy a real box.

as rx'd 6 rounds and a few pushups. I haven't touched rings in about a year and a half so that killed me and took a lot of time. Also did some chest unbalanced bench yesterday with flyes after the DL's and was pretty sore this morning.

If I wasn't married that would be my new screensaver, holy crap, crossfit girls are awesome and who the he!! cares if they are fake.

first time I have posted a wod
pushups-15
ring dips-12
push press-9 with 115#
20 min
4 rounds + 15,12, and 2 push press
these workouts are always harder than they look

first time I have posted a wod
pushups-15
ring dips-12
push press-9 with 115#
20 min
4 rounds + 15,12, and 2 push press
these workouts are always harder than they look

subbed ring dips for bar dips:
5 rounds

3xcfwu, 400m run, 2x 10 95# oh squats, 25m on the new c2 rower

as rx'd

7rds, 11 push-up's

As Rx'd

7 rounds & change of anerobic bliss!

36 M 168#

As Rx'd: 7 rounds + 15 push-ups & 6 ring dips

#138 kazama- pointless? Maybe I didn't do the same workout as you.

Great workout, thanks Coach.

Age 36
BW 185

CFWU 2x15

As Rx'd. 5 rounds in 19:58.

M/35/168
Bozeman, MT

15 x push ups
12 x regular dips
9 x push press (75#)

5 rounds

42/177lbs

WOD:
15 pushups
sub'd 30sec static holds in up position on bars
sub'd 75lb PushPress, 9 reps

6 rounds + 8 pushups in 20 minutes.

4 rounds flat
(15 seconds left to flop back into p/u position)

15 push ups
36 reg. dips
9 push press w/ 95lbs (didn't know the conversion of women...)

This was ABSOLUTELY brutal. I love it...

25yof/5'3"/157

(almost forgot)

4 rounds + pushups, ring dips, & 5 push presses

Did 5 rounds+15 pushups,4 ring dips

Had to do 80# push press, otherwise as rx'd

Nicole (CrossFit Hampton Roads)

Today's WOD is the opposite of what my angry right shoulder needs right now so I did a 5K row in 18:55 at the fire hall.

I played with the drag factor first and ended up with a damper setting around 6. My SPM probably averaged about 21 for most of the row and my speed was around 1:55/500m. I would speed up for the last 150-200m of each km and for the last 1000m with a final sprint of the last 250. I'm not sure what my 5K row PB is but I think it's a little better than today's attempt.

36/M/6'5"/208

Pretty weak showing:

5 sets + 15 Push-Ups

That workout was a lot tougher than it looked on paper!

Dave

subbed jumping ring dips

6 rounds + 4 pushups

Felt good about form on everything...pushups were reduced to sets of 3 (to prevent myself from doing "chest ups")

Thanks!

As rx'd 6 rounds with 2 seconds left on the clock.

#158 Kazama,

sounds like the point of today's workout was finding out that your triceps are your weak link. My triceps were fine throughout, it was a general failure of all the muscles involved rather than just one "small muscle." All movements were compound, involving the recruitment of many muscles/muscle groups.

cnb # 68

RE: Women's weight.

I was wondering about what to use for ladies myself today, so using the following:

FGB Med Ball 20/14 ratio = .7
FGB PP/SDHP 75/55 ratio = .73
Fran 95/65 ratio = .68
Diane 225/165 ratio = .73

etc, etc

You can just assume that the women's weight is 70% of the men's, in the nearest five pound increment that can be made using typical plates.

For today, 115/80 for the push-press.

Today's WOD is the opposite of what my angry right shoulder needs right now so I did a 5K row in 18:55 at the fire hall.

I played with the drag factor first and ended up with a damper setting around 6. My SPM probably averaged about 21 for most of the row and my speed was around 1:55/500m. I would speed up for the last 150-200m of each km and for the last 1000m with a final sprint of the last 250. I'm not sure what my 5K row PB is but I think it's a little better than today's attempt.

37/m/5'11/165

Rounds in 20'0 of:
15 Push-ups
12 Dips
35# dbpp, 9 reps
5 rounds + 15 push-ups (9.75 reps per minute)

& DL 5x5
135#-155-175-185-195
just enough time between sets to change weights

6'1"/210 44yrs old
as prescribed 6 rounds

#213 - brandon

crossfit york, pa? i live there, just found out yesterday that they was an affiliate trying to open in the area! really excited..

Awesome photo!

Is that from the Level II Implant Certification?

It burns, it burns!!!

As Rx'd 8 rounds + 7 pushups.

# 200 - I should have addressed that point as well. CrossFit helped save my marriage. 3 years of belonging to a globo gym and I can count on my hands how many times my spouse and I worked out together. Now we bond through "collective suffering" in the WOD's at least 2 times a week.

#158 - I think the point was made that there is no met con in this WOD. It's dual modality day of gymnastics and weightlifting. After 2 years of crossfit you should understand the programming template. If you avoid the days that do not have a cardio respiratory component, no wonder you quit so many WOD's.

I understand your point though. It's kinda like doing a 20 minute Fran, you got the effect after 10 minutes. But to say it was "pointless" is harsh.

Subbed 12 regular dips, otherwise as prescribed.

6 rounds in 20:05

John W. #253

TOOOO funny -made me spit my coffee out!

As Rx'd 7 rounds 15 pu and 2 dips
What a workout, loved it!

F/39/120

7 Rounds

55lb push press
Feet assisted ring dips
Chest to floor pushups

Off day for me. Guy I was working out with kept making me laugh.

M/28/70'/170
5 rounds + 15 pushups and 7 ring dips
as Rx'd

That was brutal,,,, my arms are still shaking

36/f/134
75# push press
bench dips instead of rings

7 rounds + 15 pushups + 12 dips

Already took Advil in prep for the pain tomorrow,,

Badass video!

6 rnds., + 15 pushup, and 3 dips= DONE

as rx'd

5 rounds + 15 pushups + 4 ring dips

3 rounds complete started 4th and did 15 pushups + 2 dips and was done.

3rd week crossfit. I'm happy with that.

#101-Al,

I don't believe God sent Mohamed as a prophet. Mohamed was rejected by Jews and Christians as being sent by God, and Jesus was also rejected by the majority of the Jews of His time as one sent from God.

There are those who say Mohammed was a pedophile, and a murderer. There are no such claims made of Jesus, or Moses. And people today do not strap on bombs in the name of Jesus, or Moses, and kill those who will not submit to their beliefs, but some followers of Mohamed do.

And unlike any other prophet, Jesus of Nazareth was witnessed by many after He rose from the dead (over 500), thus validating His claims of equality with God Himself.

His disciples, now known to the faithful as Apostles (those who witnessed His miracles), all left Jesus when He was incarcerated and crucified, save John. Even Peter denied he ever even knew Jesus to save his own butt.

It was not until Christ resurrected and appeared bodily that His followers professed their belief in Him unto death. If Christ had not risen, and appeared to them, they would not have said he did under penalty of death. And all of the apostles, save John were martyred for professing that Jesus had in fact resurrected. If He had not resurrected, they would not have changed from denying Him to save their lives, to professing Him unto death. This is quite different from those who have been falsely taught and brain washed that killing infidels will guarantee them entrance into paradise.

No other man in history stirred up as much controversy as Jesus of nazareth, because no other man in history has truly risen from the dead. :)

3 rounds complete started 4th and did 15 pushups + 2 dips and was done.

3rd week crossfit. I'm happy with that.

5 rounds

Subbed bar dips 1:1

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
total
5 sets+push ups,

I did my first set of dips on a rope with loops tied in each end and it was draped over forklift blades, only did one set like that, did the other sets on the forklift blades.

#247
I'm pretty certain my triceps are not my weak link - during this week I bench pressed my bodyweight 18 times in a row, chest to locked out and I can do several full-depth weighted dips with 115lbs extra weight.
All are compound correct, but there's no denying that once the triceps are out of the equation, then the moves become pretty much impossible without excessive rest.

#255
I have read the CFJ about programming, but I tend to classify workouts as being ME, metcon or somewhere in the middle. I can't remember a workout like this where neither strength nor metcon is the focus.
And the number of times I've quit is in single figures. From several hundred WODs, I don't think that's at all bad.

I'm sorry if my post offended anybody. That wasn't my intention. I was just geared up for a metcon workout and feel a bit deflated. I'm as CF as they come (built my own garage gym using wrought iron, old basketballs full of sand and invested my monthly payment to a useless globogym into buying olympic weights), so I'm not bashing what I don't understand here.

M/43/200

4 rounds + 10 pushups

Already posted today's WOD results but we got bored and played with the slosh pipe this afternoon.

With the 30# Slosh Pipe (10 feet long, 3 inch diameter), we walked one lap around the 400m track. The rules were these: If you touch the lane divider line, you pay 3 burpees. If you have to set the bar down (other than to do burpees), you have to run around the track until you catch up to your slosh pipe again. This was all done for time. Time starts and stops when you cross the finish line carrying the slosh pipe.

This will be much more taxing with our 48# slosh pipe (4in Diameter), but it was fun.

3:15 for me this time (No fouls or dropping the pipe, fortunately)

Enjoy.

Dan D.

19/m/168

WOD as rx'd: 6rds + 15pu

28 m 170
6 rounds + 15 push ups
as RX'ed

7 rounds plus 2 pushups in 20 minutes. Round 2 was quite the surprise on the pushups.... I cant ever remember 15 pushups being so taxing. I thought it was GREAT programming. Ring dips mutated into semi jumping ring dips, into out and out jumping ring dips by the end, so WOD not quite as Rx'd. Push presses were definately my strong suit, even though the back is still definately tight from the 5x5's from yesterday.

Wow, today's WOD was deceptively hard.

3 sets + pushups, dips, and 4 push press.

#158 Kazama

So you stopped halfway through because you got tired!?!?! Its a good thing to fry your muscles every once in a while. Also, the short rest periods, and the constant hammering of the upper body movements, are to increase your lactic acid production (the reason your muscles got sore and tired), in order to increase the rate at which your body can flush the lactic acid. Its one of the key points behind CF. I am new to CF and i know this.

32/m/210/6'5"

5 rounds + 4 pu

First round was less than 2 mins, then it got tough really quick.

Bwt: 136

As Rx'd:

Used 135 for the push press

6 rounds + 15 push ups + 9 dips

#124 - Dan
I too had lower back pain the last few times with deadlifts at 365lbs. The pain lasted a few days and was unable to bend over the next day. Yesterday, I lowered the weight (315 lbs) and focused on form and today I have no pain.

M/28/73"/214

5 rounds exactly

15 PU
36 bar dips
9 Push Press with 2x 45lb KBs

smoked.

6'5" 215#

2 rounds +15 pushups 12 ring dips and 1 push press. Heh.

11 rounds/15 push ups/12 dips

I ended up doing this... since I had to do the workout @ globo gym

15 Push-ups (honest pushups)
36 dips (nipples to thumbs)
115 pound Push-press, 9 reps

I did 5 rounds + 15 pushups....

The dips were the killer part of this workout. I actually had to do this workout at Globo Gym and came up with a creative solution for the dips. Basically I put 2 Olympic barbells in a power rack on the pins and did the dips between them. It was actually a little harder than doing dips on a absolutely fixed stationary dip station "type" apparatus since the bars obviously could move.

This workout was very tough, they should call it the tri-pec marathon. Who came up with the 3 dips = 1 ring dip thing? I am not buying it.

Personally I can bang out 10 ring dips way faster than 30 dips especially as fatigue starts to set in.... Anybody else have any opinions about this?

F/30/5'1/126

15 PU
12 bar dips
45 Push Press x 9

3 rounds in 20 min, completed a 4th round and worked on cleans

m/36/196

did 4 rounds.

push ups: round 1 en 2 push up round 3 en 4 push up with knee on ground
ring dips: with help of a chair
push press: 30 kg

de chest was out of energy after 4 rounds.
de last 2 days my body was tired.

27/m/205 as rxd 6 rounds

I knew after round 1 this was going to be alot harder than I thought. I didnt think 15 pushups could ever be that hard. Ugh well My goal was 10 by round 4 I knew that was out the window haha.

5 rounds as rx'd

I thought that push-ups were going to be the easy part of this WOD. It was very strange that push ups were terrible and I actually looked forward to push presses to get a rest!! I rate this WOD right up there with fight gone bad.

32/m/175

3 rounds with 95# push press + 15 push up and 3 ring dips.

Ok, trying to get back in after 9 mos off... Was going to attempt:
Push-ups: 10
Dips (regular: 10
Squats w/overhead dumb bells: 10.

Couldn't do push-ups after round one... gaaaaaah. Can only go up from here, right?
Maple Grove, MN

bwt:152

8 rounds + 11 pushups

shoulder rape

OK - yesterday we fried the posterior chain. Today we fried the upper body pushing muscles. Yesterday strength, today gymnastics/weight lifting. So, tomorrow METCON with legs and pulling muscles. HMMM... Helen, Eva, Nancy, Nichole, Michael or Josh?