July 25, 2008

Friday 080725

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Post time to comments.


Enlarge image

Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.

Caitlin Glassman, Infant Swim Resource - video [wmv] [mov]

Posted by lauren at July 25, 2008 12:18 PM

YAY! She passed the test!!! Cutie baby did it!

Greg an Lauren, you're great parents!

Comment #1 - Posted by: AllisonNYC._23/5'2/126 at July 24, 2008 8:44 PM

As I was saying, I might have to scale this. I don't know if my OHS is up to scratch.

Comment #2 - Posted by: Jake B at July 24, 2008 8:45 PM

Dude! I just did Fran

Comment #3 - Posted by: JD-CFNA at July 24, 2008 8:45 PM

That is sad to see.

Comment #4 - Posted by: CT at July 24, 2008 8:46 PM

my two weeks of ab recovery starts today, and this one looks good.. i really want to do it...i just don't want to tear the muscle or get a hernia.. that wouldnt be fun

Comment #5 - Posted by: Matteucs at July 24, 2008 8:47 PM

She's getting big...

Was going to do it scaled, but will CHARGE iIT since it's a Heroe WOD.

Comment #6 - Posted by: DJ at July 24, 2008 8:48 PM

oooooooh two days in a row I shouldn't have checked the WOD before going to bed. I'm pumped up to do this one! Haven't tried it before. Plus I'm going home for the first time in 2 years, might give this to my dad as a uh... "Gift" haha fun fun fun

Comment #7 - Posted by: James Kelsey at July 24, 2008 8:48 PM

Great video Greg/Lauren (& Caitlin!). Isn't that ISR amazing? It's not rocket science, but is just so damn crazy (and really neat) to see an 18 month old swimming in the deep end of a pool. It's expensive but worth it for obvious reasons.

Looking forward to the workout in memory of Jeremy tomorrow. The picture of him smiling on the swing is gut wrenching to look at.

Dan D.

Comment #8 - Posted by: Dan D. at July 24, 2008 8:48 PM

There are few things as motivating as a hero workout. The loss of a child is one that breaks my heart & will fuel my efforts tomorrow. God bless you Jeremy. Keep us safe.

Comment #9 - Posted by: Travis from Reno at July 24, 2008 8:50 PM

Such a beautiful baby!

Jeremy it is...tomorrow at dawn. I pray that you are resting peacefully in heaven little guy.

3-2-1 Go!

Comment #10 - Posted by: Playoff Beard at July 24, 2008 8:51 PM

So no swim WOD? I'm gonna go to the pool after this WOD hopefully anyway.

Comment #11 - Posted by: Y. Zhou at July 24, 2008 8:52 PM

And yes, a 3 year old can be a heroe.

Comment #12 - Posted by: DJ at July 24, 2008 8:53 PM

Anybody got any good tips on the overhead squat? I think I really screw up on form on this (sharp pain in low back and heels coming up off the floor - this with no weight on the bar). This is a new movement for me and I'm not excited about getting hurt. Appreciate your tips, ideas, reference sources, etc.

Comment #13 - Posted by: bill at July 24, 2008 8:53 PM

Beautiful Guys. Thank you for sharing.

Comment #14 - Posted by: Jeff at July 24, 2008 8:55 PM

Did Fran with 95# in 14 minutes tonight. Not a spectacular show but I wanted to get a time. I'm happy with it... for now. :) Thrusters started off easy and got hard on the 15s. Pull-ups were cake in comparison.

2 Questions about Fran and Pull-ups

What's the deal with cleaning vs taking the bar out of a rack for the thrusters? I ended up having to clean the weight about 15 times and it really did a number on me. Is it acceptable to use a rack or it that cheating??

Where does the bar need to touch in a chest to the bar pull-up?? I saw a few kinds at the games. Is it to the nipple? Mine were sort of to the clavicle. Does that count as a chest to the bar pull-up?

Love this workout. I love OHS and the burpees will go towards my 100 day burpess challenge. :D

Comment #15 - Posted by: AllisonNYC._23/5'2/126 at July 24, 2008 8:56 PM

the good news is that i don't have to take the plates off my barbell from today for the ohs.

bad news is the burpees...

Comment #16 - Posted by: ted a at July 24, 2008 8:56 PM

#13, bill

I didn't have any pain issues, but I did have those back heel problems. A couple Crossfit trainers at my gym pointed out that I could practice squats with my face against a wall. I found that helped my balance tremendously.

So just stand right in front of a wall, with your toes touching, or very close to, the wall, and then practice body weight squats, maybe with your arms up for extra balance practice.

Comment #17 - Posted by: RobertS at July 24, 2008 8:57 PM

My first memory EVER is almost drowning in a pool when I was 2 yeras old and my uncle saved my life. I've also almost drowned in a wave pool and in the ocean(once again saved by the smae uncle) when i was 11. I am still a very poor swimmer (I'm fine in the deep end,but not strong) it is probably about time I took some lessons. Anyone know of a good way I could start with very basic drills?

Comment #18 - Posted by: Adam/TempleOwl M/20/6'2"/190 at July 24, 2008 8:58 PM

Wow - powerful video. People that can teach that are doing 'god's work.'

I don't know Jeremy's story, but it's heartbreaking to consider how many dear ones are lost in pools. In three years as a police officer, we had no murders, one traffic fatality and one pool death - it's that common.

Proud to engage this WOD tomorrow. Paul

Comment #19 - Posted by: Apolloswabbie 6'2" 205 44 yoa at July 24, 2008 8:59 PM

I have never done this WOD and can't wait to do it in honor of Jeremy.

Comment #20 - Posted by: Jason Ackerman - Albany CrossFit at July 24, 2008 8:59 PM

I am speachless. I had to research this WOD since I had never heard of it. I'm just... speachless. I have a 3 year old girl. I don't even wanna imagine.

Bill, scale this if you have to. Put pride aside and be safe with it. Think broomstick, bro. Keep active shoulders and STRETCH your shoulders beforehand. First time I tried these, I put my left forearm to sleep for 5 weeks. Seriously, I was lucky it was not permanent. Scale, scale, scale. I know I will...

Comment #21 - Posted by: Scott Andresen at July 24, 2008 8:59 PM

i think it's great that they are teaching children to swim early, it just seems a little forced when the kid is crying and obviously scared. you don't forget memories like that, even if the skills are necessary.

Comment #22 - Posted by: max at July 24, 2008 9:00 PM

Cool video, I like this quote: "Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible." Never thought of it that way.

Tomorrow, I'll get this done for Jeremy

Comment #23 - Posted by: Shaneb at July 24, 2008 9:01 PM

Yeeeaaaay Caitlin! Video is AWESOME as is ISR! Our son is in his first week with an ISR Instructor. The most traumatic thing is when he gets separated from Mommy - lots of crying; but in the water, he's great!

God bless Jeremy... and his family. I can't imagine the pain of the loss of a child... my heart is with you all.

Comment #24 - Posted by: Andy Petranek at July 24, 2008 9:01 PM

#13 Bill,

MASTER the air squat, front & back squats before attempting the OHS. That's all I got. Don't know how long you've been training or how much CrossFit experience you have, but don't try to do too much too fast. This is coming from experience- currently nursing a shoulder from trying to get too fancy on the rings, now I'll probably be out a couple of weeks. You can't progress if you're sidelined! Find a Certified CrossFit trainer in your area if possible.


Comment #25 - Posted by: 41deuce at July 24, 2008 9:02 PM

#15 Ally, Aim for the sternum, much harder to break than the clavicle; that said, the higher on the sternum the better from my perspective.


Comment #26 - Posted by: Apolloswabbie 6'2" 205 44 yoa at July 24, 2008 9:04 PM

can't wait to honor jeremy, I'll be sure to give this hero workout 150 percent!

I'm sure he'll be smiling down on all of us crossfitters from heaven.

Comment #27 - Posted by: Gabe T. at July 24, 2008 9:04 PM

Whoooo....that video was a little frightening to watch. I'm going to give this one my all tomorrow, and make up today's Fran to repent for my weakness. Go!

Comment #28 - Posted by: Jake B at July 24, 2008 9:07 PM

I'll be scaling the weight, but I'll give this everything I have. My prayers go out to Jeremy's family.

Comment #29 - Posted by: emac at July 24, 2008 9:13 PM

our prayers and thoughts are with you, god speed.

Comment #30 - Posted by: walt shannon at July 24, 2008 9:14 PM


I did not understand the video I just watched. I am a (retired) SCUBA guy in SF and I clearly missed the intent of this video. Please explain it to me.

Have Fun, Train Hard,


Comment #31 - Posted by: Billy at July 24, 2008 9:15 PM

I really hope to start an affiliate with others in a few years and build a 3 lane 25 yard pool (former swimmer). When I'm all done with the AF and am settled back east thats the goal. We really need to make sure every child has the opportunity to learn basic water skills

Comment #32 - Posted by: Matteucs at July 24, 2008 9:15 PM

This one's for you, Jeremy. 3...2...1...Go!

Comment #33 - Posted by: Matt K. at July 24, 2008 9:18 PM

That is amazing!!!!!

Comment #34 - Posted by: Mili E7 f/42/157/5'6" at July 24, 2008 9:20 PM

I just did something like this yesterday: 21-19-17-15-13-11-9-7-5-3-1 of 95# OHS and Burpees. Just did it to complete, didn't get a time.

Learning to control your breathing, be comfortable, and avoid panic in the water are critical to survival. Comfort and control are more important than swimming strength. It is as important a life skill as navigating streets and sidewalks. I look forward to doing this next week in honor of Jeremy.

Comment #35 - Posted by: AdamWC/39/165# at July 24, 2008 9:22 PM

So where are all the swimming WODs?

Comment #36 - Posted by: Patrick at July 24, 2008 9:26 PM

Stoked to do this WOD never done it before, but did something just like it at the box last week. Can't wait to throw down on this.

Comment #37 - Posted by: Filer at July 24, 2008 9:30 PM

#16 Ted

I totally agree...burpees are always bad news

Nevertheless, I am excited about this wod. I have done a similar one that I named after my wife, Rachel (cuz she came up with the sick idea). The "Rachel" is 21-15-9 of thrusters and burpees. Killer.

If jeremy is anything like "the Rachel" I would expect times well in excess of 2x Fran times.

Comment #38 - Posted by: B. Prendergast at July 24, 2008 9:34 PM

You are in my prayers.

Comment #39 - Posted by: ProPain at July 24, 2008 9:34 PM

#31 Billy,

The purpose of ISR is to teach infants the valuable skill of survival in the water. The crying you saw was probably just separation anxiety from not being with mom. I know because my son is going through the same training. He cries immediately upon leaving his mom's arms... but he's absolutely great in the water, even though he continues to cry.

The purpose of the video, in my opinion, is to show how an infant can learn how to survive in a situation that without the ISR training could easily have a different, tragic result. Go to the ISR website and check it out.

Comment #40 - Posted by: Andy Petranek at July 24, 2008 9:37 PM

burpee question

1) do your hands have to touch the ground before kicking your legs out or can it be more of a sprawl?

2) must you do the full extenxion of the pushup before you bring your legs back in?

i had always done them in a very semented way but after the games footage im not sure if that is necessary.

Comment #41 - Posted by: willie at July 24, 2008 9:39 PM

My deepest sympathies go out to the Bloniasz family. Stay strong.

Comment #42 - Posted by: Adam Wood at July 24, 2008 9:41 PM

Great video! This is an invaluable tool that every kid should be taught. Sometime in their early childhood they will most likely encounter a deep pool of water and this is a great asset to have. One of the worst situations, if not the worst, to witness as a paramedic is an infant/child drowning. They can slip underneath the water in the blink of an eye and that's all it takes. No parent should ever have to live through that. I'm thankful I grew up with a pool and learned to swim young. I don't have kids now, but when I do they'll be ready! This one's for you, Jeremy.

Comment #43 - Posted by: Skeletor at July 24, 2008 9:41 PM

In honor of "Jeremy".
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

First round is 21 reps of OHSQ, 21 reps of burpees. Second round is 15 reps of each. Third round is 9 reps of each.

OHSQ - Take the bar from the rack. Push press or push jerk it to overhead. Your arms should be by your ears. Push up through your arms as much as you can. Then push some more, really lifting the shoulders. The more engaged and solid your shoulders are, the easier it is to balance. Feet should be about shoulder width apart, maybe a little more with feet turned out at a comfortable angle. Squat to parallel and return. Keep your back and abs engaged to maintain the natural curve of your back the whole time. See the exercises and demos page for more help on form.

Burpees - A lot like the old squat-thrust from elementary school PE. From standing position, squat down, putting hands by your feet. Jump feet back into pushup position and do a pushup. Jump feet back up by your hands. Stand up quickly ... directly into jumping off the ground with your hands overhead. A good tip when bringing your feet back up is to get your back as vertical as possible (again tight back and abs) before you start the movement up. This way the standing and jumping are one fluid movement. Not stand up, straighten back, then jump.

Scaling - Reduce the weight on the OHSQ as necessary. If unfamiliar with this exercise, do it only with the bar, or even with a broomstick or pvc pipe. With burpees, you can do knee pushups, or take out the pushups, or take out the jump.

As with all Crossfit workouts, form (with lighter weights) comes first, then you increase the weigtht, then you up the intensity (speed).

Comment #44 - Posted by: jwb_atm_93 at July 24, 2008 9:42 PM

I have now thought about the video for a few minutes and it pisses me off that coach would post this without any context.

Perhaps because water training is such a large part of my life that the video hit me right in the heart. I swim with my kids every day, really every day, and I have performed and taught and evaluated the most arduous tasks under water that a man can be asked to perform.

Watching that video without any context made me angry. Coach, next time, please put a block of text at the beginning stating that the infant has successfully completed drown proofing for infants that teaches/re-enforces the infant to use his/her mammalian reflexes/skills to roll on to their backs and float as opposed to the learned skill of fear of the water. Geez Coach, you scared the cr@p out of me.

I can only hope that this video shows that all parents must take their kids to swimming lessons today. No time like the present. I believe that this was coaches intent.

Have Fun, Train Hard,


Comment #45 - Posted by: Billy at July 24, 2008 9:51 PM

Very sorry to hear. God bless.

Comment #46 - Posted by: Gant at July 24, 2008 9:53 PM

Andy Petranek comment 40, I really respect what you have built at Pertanek Fitness and I am glad to see that your kids are learning drown proofing early. But man, coach did not have to kick us in the jimmy to get our attention, did he? Maybe he did. Or perhaps (by looking at the posts today) I was the only one who got the point of the video? Man, I hope not. Kelly and Jeremy, my heart goes out to you in a big way, I am so sorry for your loss.

Have Fun, Train Hard,


Comment #47 - Posted by: Billy at July 24, 2008 10:03 PM

AllyNYC & Freddy... Finally researched the 100 burpee challenge (easy enough since google's such a powerful tool) and it's on... I'm buying in tomorrow with a quick 78 Burpees ... gonna go ahead and do that on top of Jeremy since I don't want to take away from the special use of those burpees to honour the little guy.
I'll let you know how it goes... brutal i'm sure since burpees are somewhat of an aerobic/metabolic nemesis.

Comment #48 - Posted by: Flashback at July 24, 2008 10:05 PM

This one will be fun.

I PR'd Fran today! My last recorded time was at my level one seminar and i got stopped at 10 minutes with 3 pullups left.

Today I did it in 7:18!! thats a 3 minute improvement in less than one months time!!!


-Johnny D

Comment #49 - Posted by: Johnny Di Gregorio at July 24, 2008 10:23 PM

#45 and #47 Billy

I was rather shocked at the video also but quite surprised to see the baby flip upright in the water. It does kick ya in the jimmies.

But then I saw the link beside it and clicked on it and watched the video clip from the doctor and the 6 minute news clip.

Pretty amazing stuff - I never knew it even existed or was possible. I glad they put the disclaimer in - don't try it at home. It takes the babies 4 to 6 weeks to learn to flip over depending on their age.

Thanks Coach, I'm going to show my family those clips.

Comment #50 - Posted by: jon h at July 24, 2008 10:27 PM

AllysonNYC comment 15, I love your questions... About taking the bar from the rack vs. lifting off of the ground. I think that its about even, here's why. When you take it out of the rack you have to go down and then up to count the first rep. If you squat clean it from the ground you move the bar less distance on the first rep. Of course, if you do not have an efficient clean, this distance increases and the work goes up and at some point of in-efficiency, causes the pull off of the floor to become longer.

As far as "where does the bar need to touch to be considered a pull up to the chest as opposed to the chin, because at the games pull ups to the clavicle and pull ups to the nipple line were both counted". That's a great question considering that your nipple line is a large moving target :>) I believe that any pull up that ended with the chest hitting the bar anywhere from the clavicle or below would be considered a "pull up to the chest" and any pull up that ended at the neck or above to the chin would be considered a pull up to the chin.

By the way, did changing the position of your elbows to a more forward position help get the bar off of your clavicles?

Have Fun, Train Hard,


Comment #51 - Posted by: Billy at July 24, 2008 10:27 PM

I've seen the picture of Jeremy on the swing but never heard the story. I'm at my fire station reading it and almost crying on my computer. I have a 2.5yo that went did his first swim lessons this summer and I am about to get an instructor because I look like a helicoper crashing in the ocean when I swim. God Bless Little Jeremy.

Comment #52 - Posted by: B. Castillo FDAZ at July 24, 2008 10:29 PM

Harvey Barnett, G_D bless your work.

Here is a video to give people some insight to the video that was posted on the site today:

If you have children, especially young children you need to click on the link:


Have Fun, Train Hard,


Comment #53 - Posted by: Billy at July 24, 2008 10:38 PM

I think this whole video and baby drown-proofing is a cop out. This kid was with his mother, crying before the video even started, up until he was thrown into the pool. Natural reflex is to take a breath and stop crying when your head goes under. This video and infant drown-proofing was rather extreme and I would be very surprised if this child grows up without some water phobia. Parenting is important such as knowing where your kids are at in an area where there are hazards. I am all for kids learning water skills at a young age as I have 2 daughters, 5 and 7, but this "training" is unnecessary. Kids will learn when they are ready. Until then it is our duty as parents to keep them safe.

Comment #54 - Posted by: Erik at July 24, 2008 10:53 PM

good workout!!

Comment #55 - Posted by: Adjust2it at July 24, 2008 10:57 PM

Billy - no worries... I get your context now - and had I watched it without knowing, probably would have scared the crap out of me too! Thanks for posting the direct link to the Today show piece.


Comment #56 - Posted by: Andy Petranek at July 24, 2008 10:57 PM

freddy, i can't imagine that you are too thrilled about more burpees today after all those burpee pull ups...

Comment #57 - Posted by: RSD at July 24, 2008 11:05 PM

Thanks Andy, you're and good guy.

Have Fun, Train Hard,


Comment #58 - Posted by: Billy at July 24, 2008 11:07 PM


Yes, context is important, so we provided it. Resourcefulness is the key to availing yourself of the provided context. You get an "A" for clicking, reading, thinking, and watching.

This is an adult site. Maybe we need a warning?

Comment #59 - Posted by: Coach at July 24, 2008 11:07 PM

Coach, you're the man, as usual, no warning needed, please keep up the good work. I hope to see you at a cert sometime.

Have Fun, Train Hard,


Comment #60 - Posted by: Billy at July 24, 2008 11:10 PM

post 58 should read "Thanks Andy, you're a good guy"

Sorry, it's late, good night :>)

Have Fun, Train Hard,


Comment #61 - Posted by: Billy at July 24, 2008 11:16 PM

Billy....thanks for the vid link. I had the same reaction. I particularily like the older boy beating the water, getting tired and flipping over to rest....

Both of my daughters (6 and 10) are in lessons and they spend very little time teaching what to do if you tire out. Seems this should be the initial fundamental instruction.......like air squats.

Comment #62 - Posted by: Norm at July 24, 2008 11:16 PM


I get where you're coming from. That little floater is my universe. That's Caitlin Glassman. The only thing harder than watching your daughter struggling below the surface of the water, eyes wide open, looking for help, is the unfathomable dread of fishing her from the bottom, lifeless.

Rarely a week goes by where I don't choke back a tear for Jeremy and his wonderful, beloved, family.

Billy, get yourself to a cert as my guest, and I'll share more with you. Thank you for your support.

CrossFit Foundation is going to send as many kids to ISR in Jeremy's name as funds will allow. More to follow.


Comment #63 - Posted by: Coach at July 24, 2008 11:20 PM

#54 - I'm a lifeguard, so I see many kiddos splashing around every day. This training is a GREAT idea. This training is a way to protect your child, because you are NOT going to be around at all times.

Protecting the child, WHILE teaching the child the tools to survive/thrive EQUALS parenting. Don't get confused about this. Sometimes waiting 'until they are ready' is too late. If the kid's going to be around water, he'd better know how to survive IN water.

I've saved 30+ kids that would have been fine if they knew how to flip over and float. Holding breath may be instinct, but water balance is NOT. Nature will not teach this, any contrary research be damned.. I've seen it.

Comment #64 - Posted by: Deadly Nedly at July 24, 2008 11:21 PM

G_d bless you coach, please tell me more about Crossfit foundation. I have a charity which I started a few years ago myself. I am always interested in helping causes that are close to me. I changed my email address on this post. Please let me know how I can help.

Have Fun, Train Hard,


Comment #65 - Posted by: Billy at July 24, 2008 11:26 PM

I hope the baby's name isn't Jeremy

Comment #66 - Posted by: Tyler at July 24, 2008 11:30 PM

30kg Bar


Comment #67 - Posted by: dkiernan at July 24, 2008 11:39 PM

scary. A dad of two girls. this made me choke up. I am so glad My wife took the time to take them to lessons. As a firefighter, I have seen the bad side of parents that don't take the time.

Comment #68 - Posted by: MACK at July 24, 2008 11:43 PM


Semper Fi

Comment #69 - Posted by: MarkUSMC at July 25, 2008 12:01 AM


Had to scale the overhead squat to just a 44lb bar due to learning the exercise and developing the co-ordination and flexibility.

Comment #70 - Posted by: jamie at July 25, 2008 12:24 AM

This is like totally radicle after yesterday dudes.

Comment #71 - Posted by: Anj at July 25, 2008 12:59 AM

WTF?!?! this is crazy!! will this kid like to swim when it grows up??

Comment #72 - Posted by: jose at July 25, 2008 1:13 AM

Just a quick quesion, can you add more weight to the workouts if you can complete them and when would you decide to add the weight.This question bout the workouts in general.

Comment #73 - Posted by: G-Man at July 25, 2008 1:34 AM

f: 35/5'7/129

Used 15kg (33lb) bar for the wod

Time: 9.40

Tested myself with the 20kg bar first, did 5 reps, but would've taken all day to do 21, so dropped the weight to take full advantage of this metcon.

O/H Squats: First set of 21 squats unbroken. Below parallel on all reps
Burpees: Chest & thighs to floor, jump & clapped overhead.

Comment #74 - Posted by: Helen - elite400 crossfit northern ireland at July 25, 2008 1:50 AM

This is a great example why I love CrossFit and the community. Yes, Coach has provided me with the best fitness program around and I'm in the best shape of my life, but the fellowship is amazing. I have made some remarkable friends since I have started CrossFitting 4 months ago here in Tennessee, and now a video like this showing the importance of protecting your family in a way that many wouldn't think of. I have a five-year old son and like everyone else this WOD hits home. I just want to say thank you to everyone who I have met since I began, Coach, and the entire CrossFit community. This has changed my life in so many ways and I am so looking forward to attending the cert in Fort Worth in a few weeks. Be safe and God bless!


Comment #75 - Posted by: SteveSRT at July 25, 2008 1:59 AM


At first glance, it's a bit unnerving to watch!

I was writhing in my seat to have Caitlin flip over, doing the motion for her...and then "plop", she rights her body and all is well.

What a great program this is. Now I understand what you were talking about Coach/Lauren.

Comment #76 - Posted by: Matt Hunt at July 25, 2008 2:01 AM

5 minutes rope jumping + Greg's WU + Burgners WU

Time as rex'd

7.00 min.

Good WOD!

Comment #77 - Posted by: onefinesuri at July 25, 2008 2:17 AM

That is amazing that a baby can survive like that in the water. In my opinion, I dont agree with just throwing the baby in the water. I know sometimes you have to be pushed to do something, but what is a good age to teach someone to swim or survive in the water? When watching the video for the first time, I can see someone thinking what the heck are these parents doing to there baby?

Comment #78 - Posted by: Jason at July 25, 2008 2:27 AM

Having a 3 year old son, I can only begin to imagine what Jeremy and Kelly have gone through.

This will be a tough session as my OHS are so poor, but will have to pull out the stops in honour of a little champion and hero. What a namesake to have.......

Burpees will be tough after burpee pullups today in Fran.

Comment #79 - Posted by: Rookie at July 25, 2008 2:29 AM

It truly is amazing how powerful this community is. Just reading the excerpt and watching the video brings tears to your eyes. What a tragic loss and inspiriation. I have always thought that children can be your best motivator, and this proves it. We have the "ladies" and the "heroes" but how devestating is it to see a "kids" named workout. With two kids of my own, they are my heroes. I hope I never see another "kids" metcon again!

This one's for you Jeremy!

Comment #80 - Posted by: TooLot Chicken at July 25, 2008 2:44 AM

Whoa...now I see what everyone is talking about. Coulda thought for a second that she was not moving and life-less after she flipped over. Powerful. Coach, the Evil-Genius gets us to kill ourselves in workouts almost everyday AND to run down and sign our kids up for swim training.

Creepy story though, I've been stumbling around the CF site since last OCT and I find something new everyday (Govt Job). Not two days ago I found the Infant Swim Rescue link down at the very bottom. I was going to sign up my boy today (still am). Scooby-do creepy. That, and I was just thinking yesterday that I needed to work on some OHS...seriously spooky. I try not to think about Burpees but even that doesn't do me any good...LOL. Thanks Coach and Mrs. Coach

#18, nothing I know of better to learn swimming step-by-step than "Total Immersion Swimming" by Terry Laughlin. Teaches you step by step drills that get your head in the water where it belongs and teach you to swim in a more streamlined posture (POSE - anyone). The link is, of course, on the CF mainpage but I found this in 2000 when I learned to swim (well) from an Australian Army PT guy. What a sweet MOS. Forget a sorry Master Fitness Trainer, these guys run PT for their Units everyday. What could be better? Oh yeah, having your own CF Affiliate for your kids to play in everyday...

Can't remember who said that ISR is too expensive but it's just like CF. How much is poor health worth to you. How much is your child's life worth to you. The instructor I found charges $85 per week for 5 days-a-week sessions. That's ONLY $17 an hour. You are not puttin much food on the table with one-on-one sessions at that price. Amazing price IMHO.

Comment #81 - Posted by: CrazyHusband M/37/6'3"/215 at July 25, 2008 2:48 AM

This won't be enjoyable after yesterday. Still aim to get through the burpees in straight sets, and then cry on OHS lol.

Comment #82 - Posted by: James at July 25, 2008 3:07 AM


as rx'd


Comment #83 - Posted by: cosmo at July 25, 2008 3:16 AM

Had to scale due to the OHS, did the 'puppies' version with 46# (or 21kg)


first time doing this wod, hoping to get some progress...
(now I'm going to watch the video)

Go hard or go Home!

Comment #84 - Posted by: Thijs/m/20/ at July 25, 2008 3:26 AM

As a Father of three, my heart stopped when I read this. I cannot fathom losing a child. My deepest sympathies to your family. My greatest hope is that you all find some solace somehow in the arms of your family.

Comment #85 - Posted by: Chris Stowe at July 25, 2008 3:35 AM

For Jeremy later today.

as if you needed more motivation:


Comment #86 - Posted by: chilegringo/M/40/6'/200 at July 25, 2008 3:38 AM

Very strong reactions to that video...got a 1 year old myself...but also great to see the baby turn on its back and float in complete relaxation. Thanks coach.

Todays wod: 9:01

First time I did OHS for time. Been conscientiously doing them for my warm-up but the technique isn't really testet until you do the exercise as part of an intense metcon challenge. Went well today and now I feel like I own the OHS.

Comment #87 - Posted by: LeifurGeir/M/38/6'1"/200 at July 25, 2008 3:48 AM


Time 14 min 31 sec

Jeremy (BrandX Puppy Scale)
3 rnds for time 21-15-9
45 lbs OHS, Burpees
Time 19:00

Total Time 33 min 31 sec

Comment #88 - Posted by: JorgeE at July 25, 2008 3:52 AM

good WOD!

10:24 Rx... all OHS sets broken, burpees rough as usual

Comment #89 - Posted by: john heins 24/m/FL/5'11"/180 at July 25, 2008 3:58 AM

as RX'd

Comment #90 - Posted by: Andy at July 25, 2008 4:13 AM

I wish I had learned to swim when I was young. There are a lot less fears when you are young than when you're 28 and you still haven't learned.

Comment #91 - Posted by: ProPain at July 25, 2008 4:16 AM

10:53 as rx'd (form on burpees not perfect)
And right after fran? Love it coach!!!
26m 6'5" 218

Comment #92 - Posted by: jwardman at July 25, 2008 4:26 AM


30kg (65#) OHS


Scaled the OHS because 95# is about my 5 reps max.
I like the WODs where I can work on my weaknesses (like OHS). At first sight, it's alway: "Oh no!" but in retrospective, I've always made great progress on these WODs. When you're bad at something, then there's a lot of room to improve.

Comment #93 - Posted by: Memuc at July 25, 2008 4:28 AM


95# OHS

time: 11:48

all sets of OHS squats were broken.

Comment #94 - Posted by: Jimmy Creager at July 25, 2008 4:30 AM

1st time for OHS. Used just a 45 lb. bar. Had balance issues at first but got better on 3rd round.


Comment #95 - Posted by: Ricky D at July 25, 2008 4:37 AM


30# OH squat & Burpees


Comment #96 - Posted by: Mickey at July 25, 2008 4:45 AM

Puppy version. 20# barbell. 14:42.
The squats were hard and the burpees harder in the 3rd round.

Comment #97 - Posted by: anu at July 25, 2008 4:57 AM


As rx'd:


Thanks for the video, coach.

More better faster

Comment #98 - Posted by: Marty at July 25, 2008 4:57 AM


45# OHS


Comment #99 - Posted by: Gloria at July 25, 2008 4:58 AM


as Rx'd

time: 5:46

burpees were hard, should do them more often.
OHS was easy.

Comment #100 - Posted by: alex at July 25, 2008 4:59 AM

OHS-A2A, bar from floor
Bu-chest to deck, 2 hand touch to 12" OH

Comment #101 - Posted by: OPT at July 25, 2008 5:02 AM


as rx'd


Comment #102 - Posted by: Joecam at July 25, 2008 5:02 AM


1st time
7:55 as Rx'd

Comment #103 - Posted by: Tito at July 25, 2008 5:03 AM

Every kid should be taught how to do that.
Just a few weeks ago down the street from where we live a boy and girl(twins three years old)died after they got in their neighbors pool.

I can still remember my first swim lessons when I was very young. It was really scary to me at the time but I dont have any phobias. I would think people who are not taught to swim have more water phobias than those who are.

Comment #104 - Posted by: Brutz at July 25, 2008 5:03 AM


scaled the OHS to 44lbs. Still had to break the sets due to poor shoulder endurance holding the bar above my head.


Comment #105 - Posted by: Ben at July 25, 2008 5:08 AM

Taking my Kids (1x2.5yr, 2x4mo) to the pool ASAP. Thanks for the kickstart Coach.

Jeremy this morning: 7:58

Fran 10:40, first time as Rx'd. Previously had only done jumping pullups. 6mo ago could only do 2 pullups.


Comment #106 - Posted by: Rob T at July 25, 2008 5:09 AM

(Down from 248 in January)

Comment #107 - Posted by: Rob T at July 25, 2008 5:11 AM

as rx'ed
Good work out blasted my legs.

Comment #108 - Posted by: doug at July 25, 2008 5:11 AM

Great idea on teaching kids to swim....we are renting our home w/ pool as we go on our next assignment but would not rent to folks with young kids. No amount of locks and alarms will protect kids from reaching the pool; standard comment "i was distracted for just a minute....".
As for the video? If you get the camera as an after thought and the kiddo is crying then maybe best to shoot the video another day. Keep in mind when she was tossed in she was bawling, after that survival kicked in. I suspect that the swimming is fun and a great interaction with parents and kids but looked like fun meter was pegged. my 2 cents

Comment #109 - Posted by: F15E_WSO _M/46/6'/180 at July 25, 2008 5:15 AM

from a fireman who after 6 years of seeing burnt bodies, de-capitations, traumas that even hollywood special effects could not re-create...the one call that to this day that has touched my heart the most was the drowning of a 3 year old girl that I performed CPR on for more than 45 minutes...in honor of her & Jeremy I will "hang it all out today". To Jeremy's parents raise his life up & remember to never stop looking around for his "signals" to you.

Comment #110 - Posted by: MAC at July 25, 2008 5:17 AM


Not as Rx'd, sub'd 50-lb presses for 95-pound Overhead squats


Comment #111 - Posted by: Puck at July 25, 2008 5:22 AM


This one was fun, RIP Jeremy.

Comment #112 - Posted by: Edwin 25/M/5'8"/175 at July 25, 2008 5:34 AM

7:47 as rx'd

I did this one first thing in the morning w/o bfast which was interesting. I usually eat in the morning and wait a couple of hours then workout. "Constantly varying routine" right?

Comment #113 - Posted by: Nolan 25yom / 6' / 183 at July 25, 2008 5:35 AM

Todya's WOD was BRUTAL!

13:46 Rxd

Comment #114 - Posted by: thatadchic at July 25, 2008 5:37 AM

Terrifying and exciting....... great teaching video. People get thrown in and fall into water everyday. It is imperative to know you and your children are able to swim. This is one less thing to worry about when out of each others sight. It looks like a great confidence has been gained by many through "Infant Swim Resource".


Comment #115 - Posted by: Lisa Waddell at July 25, 2008 5:41 AM


As someone who has had to pull MANY MANY children out of the water while their parents were sunning themselves or flirting with another parent or just comparing new handbags, children will not learn when they are ready. It takes active promotion of swimming skills by the parents. The people with water phobias are normally those who have never had any training in the water.

The best swimmers I have seen are those who were immersed from an early age...I have seen as early as 4 months

The fact of the matter is that children will and can learn whenever the parent takes the time to teach them, until that point they will not be comfortable in the water and never will without training.

-You are correct, it is the responsibility of the parents to keep them safe. As for me, i will teach my children as soon as i can, as well as watch them every minute they are in the pool

Comment #116 - Posted by: Matteucs at July 25, 2008 5:51 AM


13:02 as rx'd

Comment #117 - Posted by: maz at July 25, 2008 5:51 AM


Coach, you managed to get two of my weaknesses into a workout the day after Fran...brutal.

Comment #118 - Posted by: Guybrush at July 25, 2008 5:51 AM


As Rx'd


And I am off on the weekends. Does anyone else do a 5/2 split vs. 3/1? Just wondering if anyone has any insight to the differences.

Comment #119 - Posted by: Keith M at July 25, 2008 6:01 AM


Scaled down weight to 65


Comment #120 - Posted by: Evan at July 25, 2008 6:03 AM


Scaled down to 65, then 70, then 65

Comment #121 - Posted by: Hale at July 25, 2008 6:06 AM


13:46 as rx'd

OHS and Snatches are my weakest link. After PR'ing Fran in the morning 4:52 I did Burpee Fran in the evening 10:38. Sounded like a good idea at the time, then I woke up to see this wod.

Comment #122 - Posted by: Stretch at July 25, 2008 6:07 AM

Post #81 ... "(Govt Job)" ... me too...there now...LOL!

Comment #123 - Posted by: Helen F/39yo/5'7"/124 at July 25, 2008 6:08 AM

9:59 as rx'd

Comment #124 - Posted by: stevea at July 25, 2008 6:14 AM

This is another example of why this training is important.


This is the third this week in Ma. This is a very sad statistic to say the least.


Comment #125 - Posted by: Will Tagye at July 25, 2008 6:18 AM

7:48 as rx

Comment #126 - Posted by: Knuckles at July 25, 2008 6:20 AM

#119, Keith M,

I'm currently doing the 5/2 split, but typically follow the 3/1. The most significant factor I've noticed is come day four and especially day five, it's sometimes difficult to muster up the required intensity. I'm just too spent. However, coming off a two-day rest, I'm much more refreshed. Overall, I like the 3/1 better, and once summer is over, I'll be back to it. Regardless of what you maintain, though, you'll still reap amazing benefits.

Comment #127 - Posted by: edevine at July 25, 2008 6:21 AM

6:14 as Rx'd

Comment #128 - Posted by: overtime M/34/6'1"/195 at July 25, 2008 6:33 AM


scaled ohsq to 65#


Comment #129 - Posted by: duane at July 25, 2008 6:35 AM

great video

Comment #130 - Posted by: ec at July 25, 2008 6:36 AM

I just want to say thank you all so much for kind words, it truly means a lot.


Comment #131 - Posted by: Jeremy at July 25, 2008 6:36 AM

This is a little difficult, but here goes...
My great Uncle Frank passed away after a short and heartbreaking battle with Lung Cancer on July 3rd. I wished to honor them both, so I put together my personal "Frank" workout and "Jeremy" and this is what I got. I absolutely NO disrespect in doing this, guys. I hope I don't offend anyone. Today was a emotionally powerful day for me... I did this workout with strength in my heart knowing that Frank was watching me (laughing, knowing Frank) possibly while bouncing Jeremy on his knee. Rest in peace guys.

21-15-9 for time:

Deadlift 135#
Clapping Pushups
Burpee Pullups
OHS 65# (still working on that one)


I can still taste blood... nice!

Comment #132 - Posted by: Josh P. at July 25, 2008 6:36 AM

my shoulder is still not ready for weighted OHS or the pounding of Burpees.

sub'd 95lb BSquats
sub'd Pushups & AirSquats

all else as rx'd.
(did you get that one?)


will be visiting Ocean City, NJ today for fun at the beach. I'll be on the look out for John Wopat swimming out to the third bouy.

Comment #133 - Posted by: John Messano at July 25, 2008 6:40 AM

Coach (et, al.) the infant swim research is the best thing for early swimmers, IMHO. Both of my children went through it when they were babies and now they are like fish. That was 10 and 7 years ago respectiviely. It is expensive and the classes are extremely short ad the struggles you see your kids go through during the class is painful but in the end when you se your kid do the "swim - float- swim" and they can barely even walk, that makes all the difference. Just my two cents.
Ciao for now

Comment #134 - Posted by: Gene at July 25, 2008 6:43 AM

Rx'd 6:34

Comment #135 - Posted by: auty at July 25, 2008 6:48 AM

When I read "Jeremy" was the workout of the day it did not ring a bell with me. I thought it may have been an older workout that I just didn't remember, or, worse, for a service man or police officer killed.

When I clicked on the name I was stunned to see the picture of a child and my eyes welled with tears as I read the memorial.

My father once told me, "You will never know love until you have a child of your own." Truer words have never been spoken to me, and I doubt any ever will be. My mother once said, "The death of a child is the hardest one to deal with." I pray that I will never know that pain.

So I will do the "Jeremy" today. I will do it for the family. And will do it for the completely selfish and stupid reason that some how, some way, if I put forth enough effort, it will act as a talisman and keep my own kids free from harm.

To Jeremy, May the Lord bless you and keep you. And to his family, I pray that the passage of time will ease the tremendous sense of loss you must feel.

Comment #136 - Posted by: Robert at July 25, 2008 6:50 AM

I was forced to scale this because my shoulder was bothering me from yesterday's thrusters.

65lb OVH


Comment #137 - Posted by: Seiji_m/30/199 at July 25, 2008 6:53 AM

WOD from 080724(Fran), as Rx'd. Barbell on floor (no rack): 6:34 (PR).

I felt like absolute crap afterwards. Didn't know if I would puke or not, forearms were fried, back of throat singed. It took me a good 30 minutes to feel healthy again.

Sitting here in the office, two hours later, I feel awesome. I want to jump up and dance around. There must be some great endormorphins in my bloodstream.

This is the inverse sequence of what drinking lots of beer does to me (feel awesome for a short while, then crappy for a longer while). I like Fran better.


Comment #138 - Posted by: Steve Cole at July 25, 2008 6:56 AM

Subbed back squat 185. Started @ 205 but NG


Comment #139 - Posted by: steve at July 25, 2008 6:56 AM

1st time as rx'd for females

Comment #140 - Posted by: babs 28/f/5'4"/133 at July 25, 2008 6:58 AM

Hey, do any of you advise doing like two crossfits a day, or doing a crossfit then a swim or run. Basically, do any of you supplement the WOD with anything else?

Comment #141 - Posted by: shawnd at July 25, 2008 7:00 AM

8:06 scaled OHS to 75#

Still working on depth and narrowing stance. First time doing this WOD. Burpees really suck out the oxygen.

Comment #142 - Posted by: Bill Getty m/45/173/6.0 at July 25, 2008 7:00 AM

Hey, do any of you advise doing like two crossfits a day, or doing a crossfit then a swim or run. Basically, do any of you supplement the WOD with anything else?

Comment #143 - Posted by: shawnd at July 25, 2008 7:01 AM

Hey, do any of you advise doing like two crossfits a day, or doing a crossfit then a swim or run. Basically, do any of you supplement the WOD with anything else?

Comment #144 - Posted by: shawnd at July 25, 2008 7:01 AM

bw 165

7:24 as rx'd

Comment #145 - Posted by: paulw at July 25, 2008 7:03 AM

6:05 as Rx'd

Should have been a little faster but I had to break up the set of 15 OHS 8/7 because of an exertional headache setting in. High rep OHS seem to be my calling card for headaches.

Comment #146 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at July 25, 2008 7:03 AM

Jeremy, ovhd sqt/burpees
6.57 (1.01/2.06, .54/1.27, .49/.40)

It's a great way to start a day. Paul

Comment #147 - Posted by: Apolloswabbie 6'2" 210 44 yoa at July 25, 2008 7:06 AM

This hits so hard.
What sadness.
We should all contribute.


Comment #148 - Posted by: Michael at July 25, 2008 7:08 AM

in a city of 8 million people, we have yet to get an ISR instructor in NYC. A local baby/toddler swim class named "Take Me to the Water" has only taught my 15mo old to splash around and goof off while I hold her, and not even mentioned or covered in the slightest anything related to water safety.

Comment #149 - Posted by: chris at July 25, 2008 7:15 AM

1st day back!


subbed 65lbs

hip still a little sore, could have pushed harder.

But glad to be back.

Comment #150 - Posted by: LTP at July 25, 2008 7:15 AM

OMG! My jaw dropped when I watched that video! I'll be honest...I had really mixed emotions after watching this. I sat watching it in stunned horror with my hand covering my mouth; I was ready to cry! Then I saw her flip over, and I was so relieved! Who would've thought!? I thought in my head, "Good LORD they've lost their minds!" But after sleeping on it, I totally get it now. I really do. My boyfriend told me the story about Jeremy, and I couldn't even imagine (as coach said) pulling my child lifeless from the bottom of a pool.

Thank you for making all of us aware of this amazing ISR program. I will be immediatly recommending it to my friends with small children and swimming pools! Coach, you never cease to amaze me with the depth of information you provide to your CrossFit Community. It is deeply appreciated.

Comment #151 - Posted by: Jennie Forman at July 25, 2008 7:19 AM

Allison (Comment #15),

Using a rack for Fran is acceptable. Some people choose to take it off the floor due to necessity (no rack available) and some do it b/c they feel it saves time. If you cannot do the thrusters largely unbroken, such as your case with 95#, taking it off the floor will require much more energy to be expended vs taking it off the rack and reracking for rest. It is really up to you and your resources. BTW - I won't tell Coach B that you're having trouble with your cleans :)

As for touching the chest to the bar. That rule is NOT Rx'd Fran to be clear. The WOD at the games was not Fran. It was similar, but the contact rule was applied to the WOD and that is why they didn't name the WOD "Fran" during the games. You can CHOOSE to up the standard for Fran if you like, but the old rules still apply to do it Rx'd.

Now, to answer your second question: The contact rule itself didn't have a height requirement per se. According to the rules at the Games, contact was to be made at or below the clavicle to be acceptable.

I hope that helps. Good for you for gutting out a Heavy Fran yesterday!!

Comment #152 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at July 25, 2008 7:28 AM

Jeremy and Kelly

Your sweet little giant is soooo powerful. Jeremy

is making a huge impact on people's lives today.

He is reaching us individually and reminding us

of how to treasure every moment that we spend

next to our children.

He is making us reflect in our strategies as

parents. He is bringing us closer. He is pulling

us out of this fast lane that we live in just to

make us realize how good we have it. He is

reminding us that there is still love among us,

and that we care for others; he is showing us

that hope is not a meaningless word.

Jeremy and Kelly; there is no doubt this powerful

little giant will grow within you guys, making

you way stronger

from our family

hector, jen, diego and santi

Comment #153 - Posted by: engine7 at July 25, 2008 7:29 AM

OHS: 25# w/hurt back

OHS: 35#

Comment #154 - Posted by: a a at July 25, 2008 7:30 AM

CF Foundation - awesome Coach, I was sitting there thinking of "how can we get this to folks that don't have a bunch of bucks" when I read your post (through the tears after reading a bit more about Jeremy). Have I missed it, or can we expect to find out soon an easy way to donate to the foundation?


Comment #155 - Posted by: Apolloswabbie 6'2" 210 44 yoa at July 25, 2008 7:31 AM


As rx'd, 6:10.
I was a lifeguard for 10 years and saved 3 toddlers. I now have a 3.5 year-old and an 11-month old. This topic is always on my mind, reinforced so acutely during the summer. I respect the Glassman's for offering themselves up for scrutiny. Undoubtedly a "practice what you preach" moment. ISR is a phenomenal program and should be championed. Thanks.

Comment #156 - Posted by: edevine at July 25, 2008 7:36 AM

2x10reps cfwu w/20lb ruck


Jeremy and family, thanks.

Comment #157 - Posted by: difchip/38m/200/6'2 at July 25, 2008 7:39 AM


21x 95#OHS (11,5,6)
21x Burpees (really broken)

15x 95#OHS (9,6)
15x Burpees (still broken)

9x 95#OHS unbroken
9x Burpees unbroken


Comment #158 - Posted by: B-Mo at July 25, 2008 7:49 AM

Thanks Coach for ISR link and Billy for Today show link as well. Many tragic pool deaths in this area this summer. Thoughts and prayers with Jeremy's family and all who have lost children this way.

Comment #159 - Posted by: cppnyc at July 25, 2008 7:49 AM


8:24 - 30kg (66lbs) OHS. Felt good on the OHS- didn't think I'd get them unbroken, but did! Burpees were slow, but I kept moving. I've been feeling stronger lately, which I can probably attribute to finally gaining 5 pounds, which I'm trying hard to keep on (as long as macadamia nuts are stocked, there's really no problem, though). Great wod, great (but scary) video.

Comment #160 - Posted by: Mary Ann at July 25, 2008 7:51 AM

COmment #44, JWB--THanks, good insight and hints on getting it right before I begin. Difficulty in maintaining heels on the floor on this, balance then goes out the window. Been working on it but not too much progress.
55# load vice 95#

Comment #161 - Posted by: F15E_WSO_46/M/6'/180 at July 25, 2008 7:53 AM


23:15 as rx'd

Comment #162 - Posted by: Julian at July 25, 2008 7:58 AM

7:35 As Rx'd

65# OHS
About a 2 min. break in middle for my 3 year olds meltdown.

Comment #163 - Posted by: Paul & Dawn K at July 25, 2008 7:59 AM

As Rxed:


All OH squat sets unbroken, thighs just below parallel at bottom of squats
Burpees- all sets broken, chest hit floor at bottom of push-up, feet left ground with arms above head every jump

Comment #164 - Posted by: Rubberbandman 6'7''/195/26 at July 25, 2008 8:01 AM

In honor of Jeremy


16 kg OHS

Went for form on the OHS. Key thought was "pull belly button in" and "start with the hip" - thanks Rip.
Burpees getting better

Wife: did squats 15-12-9

Comment #165 - Posted by: Johan m/39/177cm/94kg at July 25, 2008 8:01 AM


as rx'd

First day back after a week off. Could've went harder, but still pretty pleased.

Comment #166 - Posted by: climbonadime at July 25, 2008 8:03 AM

7:40 - 65# ATA OHS, burpees with pushup and overhead vertical and lateral jumping clap over IW bag.

Comment #167 - Posted by: Kelly Moore F/45/5'/114# at July 25, 2008 8:05 AM

Used 45# for OHS as my form is not up to par for higher weight.


Comment #168 - Posted by: KWood (27/m/170#/6'3) at July 25, 2008 8:07 AM

Just came across this headline at cbc.ca

Professor whose 'last lecture' about cancer became sensation dies

His video was a rest day article on 02 Oct 07. If you haven't seen it yet, do so. It's a long one (90 minutes if memory serves) but well worth it. One of those tear up and be inspired videos.

RIP Randy Pausch.

Comment #169 - Posted by: KCN at July 25, 2008 8:09 AM

Could I please get some advice on rowers?

I'm looking to purchase a good model for my home crossfit gym. It looks like the concept 2 is the rower of choice among crossfitters, but I am also looking at a lifecore r100. From the looks of this review it looks like a pretty good machine.


I'm not a rower and I've never used either machine, but I am determined to get one to complete my gym.

Any input would be helpful.


Comment #170 - Posted by: fivehole at July 25, 2008 8:13 AM

You guys want to cry your head off, it looks like Jeremy's parents keep a guestbook for their little man:

Comment #171 - Posted by: Matt DeMinico at July 25, 2008 8:14 AM

I filled up watching this video and felt laughed out loud at the same time. I lost a brother who drowned, this is a brilliant, brilliant idea, thanks for sharing this.

Comment #172 - Posted by: nut at July 25, 2008 8:16 AM


as rx'd - 7:24


Comment #173 - Posted by: john g at July 25, 2008 8:18 AM

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats SUB 65 pounds


Comment #174 - Posted by: Louis Herrera Jr. 49 70" 181 at July 25, 2008 8:18 AM

45# OHS


Comment #175 - Posted by: sonny at July 25, 2008 8:21 AM

As rx'd 17:08.

OHS were tough.

I continue to be saddened by this loss. My thoughts and prayers to his family. God speed.

Comment #176 - Posted by: Theresa & Mark at July 25, 2008 8:25 AM

35kg ohs = 10min

Comment #177 - Posted by: Tamas at July 25, 2008 8:25 AM

As rx'd:


Comment #178 - Posted by: Gudmundur at July 25, 2008 8:25 AM


65# OHS

Knowing that this workout is dedicated to the memory of a child silences any complaints I would make about these exercises. I am thankful for all that I have, and days like today help me appreciate it all.

Fair winds, Jeremy. My heart goes out to your parents.

Comment #179 - Posted by: Laura DeMarco at July 25, 2008 8:27 AM

47 / 174

as rx'd 9:23

God bless you Jeremy.

Comment #180 - Posted by: tom perry at July 25, 2008 8:27 AM

Why? Why are the innocent punished? Why the pain? There aren't any promises. Nothing certain. Only that some get called, some get saved. He won't ever know the hardship and grief for those of us left behind. We commit him to God with a glad heart. For within each seed, there is a promise of a flower, and within each death, no matter how small, there's always a new life. A new beginning.

Comment #181 - Posted by: bluecheese at July 25, 2008 8:28 AM

Sorry for the long post.

ISR is incredible!

I am the father of twin 3 1/2 year old boys, and we started them in ISR at 16 months. It does seem a little traumatic at first, but it really is not that bad. The older of the two (by 1 min.) never cried, the younger cried every time he took a lesson. It wasn’t the water or the swimming it was the fact that he was made to go through the lesson. Months later he would swim and have fun, but every time my wife took him aside to reinforce the instructor’s lesson, he cried.

By 18 months old my boys were jumping off the side of the pool (parent always in the water) and submerging at least 8 – 12 inches. They would surface unaided, then look for and swim to the wall. Parents of 5 & 6 year old children were sitting with their mouths open, amazed at what the boys were doing. Meanwhile their kids sat on the stairs with water wings and floaters to scared to do anything, and unwilling to try without an exhausting amount of encouragement.

Unfortunately my younger son developed epilepsy 14 months ago, and due to the nature of his episodes he can not be in the water unless he is being held. The timing of his 1st episode happened 5 days before we were to go back to ISR for a refresher, since swim season was coming up and we had not been in a pool for 6 months. We had to cancel the sessions and did not bring our older son back for lesson because we basically avoided any water activity for the past year. This summer we knew we had to get our older son reacquainted with the water since it is all around us in FL. He had forgotten everything he had learned previously and we had to start from scratch, including over coming fear.

I guess the short of all of this is that ISR works and will give your child a better chance of surviving a water accident. I have no doubt that my sons would be accomplished swimmers at 3 ½, had situations been different. Just` remember that the lessons need to be reinforced and repeated in order to attain long term retention.

Thanks for the video coach it brought back a lot of pleasant memories.

Chris in Jacksonville

Comment #182 - Posted by: ck Jax at July 25, 2008 8:28 AM


As RX'ed: 11:07

My times have been pretty bad lately. Mid June through mid July were not particularly heavy in CF with vacations, holidays, etc. Paying the price, but building back up.

Comment #183 - Posted by: Rob F at July 25, 2008 8:31 AM

7:07 as Rx'd (women's weight)

My deepest sympathies to the Bloniasz family.

Comment #184 - Posted by: amanda /26/F/5'3/149/ontario at July 25, 2008 8:31 AM

WU .5 mi walk on treadmill
75# OHS

Comment #185 - Posted by: TJF at July 25, 2008 8:34 AM

10:26 as rx'ed

Comment #186 - Posted by: jfett at July 25, 2008 8:41 AM

My deepest to you both and your families. Can't imagine your feelings, but remember that smile forever. I think I speak for most everyone here when I say I know what will be my motivation for "Jeremy" today. God bless.

Comment #187 - Posted by: CP Rich at July 25, 2008 8:41 AM


as rx'd

high 5 min or low 6min...

Not sure b/c when i thought i hit the stop button i actually hit the split button...after lying on the floor for a little i looked at the stopwatch and it was still running and at 7:21... i'm not sure how/if i can view the splits on my stopwatch. plus in the middle of the workout maintinence decided they needed to change/inspect a light right where i was working out. they were like "you really look like you need to catch your breath anyway"...

My quads were really burning after this one.

Comment #188 - Posted by: Kdubs at July 25, 2008 8:42 AM


as rx'd:


focused on OHS form - pretty happy with the form & time. broke all sets of OHS though.

Comment #189 - Posted by: CAM at July 25, 2008 8:45 AM

F / 41/5'2"/122

I wanted to do this as Rx'd in Jeremy's memory, but just couldn't keep good form with 65# OHS. Switched to 55# after first ten squats, then did them all to a medicine ball.

Time: 9:26

Comment #190 - Posted by: LisaAnne in Tucson at July 25, 2008 8:45 AM


As Rx´d:


Tough....but fun!

Comment #191 - Posted by: Ian Houghton - Norway at July 25, 2008 8:50 AM


as rx'd

time: 9:46

form was really bad but got some really good pointers today and will be working on off time to improve cant wait till the next time jeremy comes knocking....

Comment #192 - Posted by: veganwright at July 25, 2008 8:53 AM


WOD as rx'd, woman's weight


OHSQ split as 19/2, 6/3/3/3, 4/5

Comment #193 - Posted by: SueAnne/F/48/5'6"/130 at July 25, 2008 8:55 AM


9:00 - 12 lbs for overhead squats

Comment #194 - Posted by: Lis at July 25, 2008 8:56 AM


4:45 rx'd

first week. loving crossfit

Comment #195 - Posted by: Stephen Toronto at July 25, 2008 8:59 AM

Using 85lbs for the OHS

Time: 10:27.

OHS are a GIANT weakness. Burpees are also unpleasant.

Nice Work Everyone!!

Comment #196 - Posted by: ShaneB at July 25, 2008 9:05 AM

Dave 36/M/6'5"/208

As Rx'd: 08:33

Scott 24/M/5'11"/195

45# OHS



Comment #197 - Posted by: Dave Smyth at July 25, 2008 9:06 AM

7:58 -- broke the burpee's and the 15x OHS set
JSS KdG II, Baghdad

Comment #198 - Posted by: newt66ssa at July 25, 2008 9:08 AM

7:58 -- broke the burpee's and the 15x OHS set
JSS KdG II, Baghdad

Comment #199 - Posted by: newt66ssa at July 25, 2008 9:09 AM

Cheers to you, Glassman family, for putting yourselves out there to educate the masses (again) and withstand the criticism.

My heart goes out to Jeremy's family; I was sobbing last night reading your story.

"Jeremy" with 63# OH squats:

after, 95# OH squat practice, got 3


Comment #200 - Posted by: Cris M at July 25, 2008 9:11 AM

I'd seen the photo of the little boy but had no idea of his place in the hero workouts, forgive my ignorance. The loss of one so young is always heartbreaking. Rest in peace young man.
as rx'd

Comment #201 - Posted by: miles@crossfitwestsussex at July 25, 2008 9:11 AM


6:45 as rx'd

full jump/overhead clap on burpees...legs were mush from fran

Comment #202 - Posted by: dmarsh at July 25, 2008 9:13 AM

Whoa, whoa, whoa, and whoa.

Round 1 is 21 OHS + 21 Burpees? Round 2 is 15 OHS + 15 Burpees? Round 3 is 9 OHS + 9 Burpees?

I did Round 1: 21 OHS, 21 Burpees, 15 OHS, 15 Burpees, 9 OHS, 9 Burpees.

Round 2: 21 OHS, 21 Burpees, 15 OHS, 15 Burpees, 9 OHS, 9 Burpees.

Round 3: 21 OHS, 21 Burpees........

You get the idea. About halfway through Round 2 I sat down for a break and I thought, 'This is crazy. Something doesn't seem right.' But I slogged through it for 41:28.

And no, not 95# for the OHS. I went with 75#, then 65#, then 55#.

M/41/190# and father of a 3 year old boy.

Comment #203 - Posted by: GP at July 25, 2008 9:13 AM


45# OHS, 1st time with more than broomstick, OHS good at exposing poor squat form evidently.



20# OHS


Comment #204 - Posted by: Quinn and Andy at July 25, 2008 9:13 AM

walk in the park compared to fran...

Comment #205 - Posted by: nate conner at July 25, 2008 9:14 AM

As Rx'd 5:41

Comment #206 - Posted by: Chad Smith at July 25, 2008 9:15 AM

here's a kids swimming site over on this side of the pond


Comment #207 - Posted by: jerry Mobbs at July 25, 2008 9:19 AM

as rxd:


Comment #208 - Posted by: Mason at July 25, 2008 9:26 AM

Man, that video is kind of hard to watch. I can understand the need to train toddlers/kids in some type of water skills, having been a lifeguard myself, but still a little hard to watch.

However, sad to hear about your loss. I hope and pray for any amount of comfort and strength during times of mourning.

Comment #209 - Posted by: MoyToy at July 25, 2008 9:26 AM

bwt: 150

As rx'd: 3:36 (legit movements!)

Do we have to keep explaining how we did each movement to prove ourselves or defend our times. You, and only you, know what kind of movmements you performed during the workouts. Full range of motion is the name of the game (chest to bar, a** to calves, full extension of hip, knee, shoulder, elbow, etc.) and if you can't get there, scale the load and/or reps or finish the workout slower. I hope I'm not sounding like a d***.


Comment #210 - Posted by: Omaha Ricky at July 25, 2008 9:27 AM


Comment #211 - Posted by: Jacinto Rodríguez Piedra at July 25, 2008 9:28 AM

Jason: M/28/195/5"7/Freak of Nature
3:25!!! You rock Jay

Heidi: F/39/122/5'3

Jackie: F/30/135/5'7

Greg: M/21/180/5'9

Comment #212 - Posted by: Team Energetics at July 25, 2008 9:29 AM

This one was rough.

As Rx'd


Comment #213 - Posted by: Evan NoVA 25M/ 5'8/ 159 at July 25, 2008 9:29 AM

m/31/235 6'

I am new to crossfit and a day behind. Been trying the workouts for a week. I haven't worked out in a year. Really out of shape. Tried Fran.

Only completed 1 round with 120lb. weight assisted pull-ups.

10:15 sec.

I used to think that you guys meant "all in a row" when you said "unbroken". Now I am wondering if you mean your heart didn't pop put of your chest when you say "unbroken".

I know that I will improve, if I stick to it. Great web site, lots of great encouragement and instruction.

Comment #214 - Posted by: Adam at July 25, 2008 9:29 AM


Comment #215 - Posted by: Jeff at July 25, 2008 9:30 AM



Comment #216 - Posted by: CMCT at July 25, 2008 9:30 AM

Jason: M/28/195/5"7/Freak of Nature
3:25!!! You rock Jay 95lbs OHS

Heidi: F/39/122/5'3 40lbs OHS

Jackie: F/30/135/5'7 40lbs OHS

Greg: M/21/180/5'9 55lbs OHS

Comment #217 - Posted by: Team Energetics at July 25, 2008 9:30 AM

4:30 as rx'd

A very half-hearted effort.

Comment #218 - Posted by: James Forbes at July 25, 2008 9:33 AM


WOD as rx'd


Comment #219 - Posted by: Travis H at July 25, 2008 9:35 AM



45# OH Squats

Comment #220 - Posted by: crystal at July 25, 2008 9:36 AM

Will do this with my three year old today. Godspeed, Jeremy.

Comment #221 - Posted by: layman at July 25, 2008 9:36 AM



Comment #222 - Posted by: Nicholas at July 25, 2008 9:42 AM


6:02 as rx'd

Comment #223 - Posted by: jdisch at July 25, 2008 9:43 AM

Rx 9:15


easier than fran yesterday (7:55)

Comment #224 - Posted by: bobby c at July 25, 2008 9:47 AM


Unweighted (broomstick) OHS - no bar and no time to get to the gym. Poor excuse, eh?
Burpees as rx'd w/ overhead clap


Comment #225 - Posted by: DrBlund at July 25, 2008 9:50 AM


as Rx'ed


Comment #226 - Posted by: Meatball at July 25, 2008 9:51 AM

M 33/145/5'7"

As Rx'd 7:15

Comment #227 - Posted by: Dan at July 25, 2008 9:53 AM


45-lb overhead squats
burpees with overhead clap


Comment #228 - Posted by: jm at July 25, 2008 9:53 AM


As Rxd 4:42

Burpees made the OHS alot harder after those first 21!

Comment #229 - Posted by: Linker at July 25, 2008 9:56 AM

15 pound overhead squat and modified Burpees. 7 min 20 s. Am so sore from yesterdays WOD

Comment #230 - Posted by: Ang at July 25, 2008 10:00 AM

"The Joker"

For Time:


95# Thrusters
95# SDHP

Comment #231 - Posted by: Chad at July 25, 2008 10:00 AM

F/46/5'6"/140(zone is working)
my I've-never-been-a-Navy-Seal-middle-aged-modification to Jeremy:
30# OH squats (maybe I won't have to go t the chiropractor)
regular Rx'd burpees
time: 10:41

Comment #232 - Posted by: connie at July 25, 2008 10:00 AM

15 pound OHS and modified burpees. 7 min 20 sec.

Comment #233 - Posted by: Ang at July 25, 2008 10:00 AM

9:25 45# ohs

Comment #234 - Posted by: ccraft at July 25, 2008 10:01 AM

"The Joker"

For Time:


95# Thrusters
95# SDHP

Comment #235 - Posted by: Chad at July 25, 2008 10:01 AM

Worked out with my son Max (m/9/60/~48)...Well he kind of did the workout with me.
No warmup today....WOD as prescribed with no weight on OHS. The pushup portion of the Burbees was tough. Still feeling the pain from last weeks tricep and shoulder destruction. Completed in under 10:00 but not real sure the exact time. Once, even without weight on the OHS (only 8# bar), the WOD was exhausting. If I would have done a warmup then I am sure I would have gone over 10 minutes. IM EXHAUSTED....When will the benefits start kicking in???? Every workout is still kicking my @$$ and I am not doing WODs verbatim.
Ciao for now

Comment #236 - Posted by: Gene at July 25, 2008 10:04 AM


First Time
Jeremy as rx'd


Comment #237 - Posted by: Dan - New Hope at July 25, 2008 10:06 AM

as rx'd 7:27 burpees suckkk and definitely cost me the most time. This was my first time doing this and now have something to shoot for on my next go around.

thoughts and prayers are with Jeremy and his family.

Hoo-Yah Jeremy!!

Comment #238 - Posted by: ScubaSteve 36m 5'10 172 at July 25, 2008 10:08 AM


7:48 as rx'd

Comment #239 - Posted by: Chris Mac at July 25, 2008 10:09 AM


as rx'd


Comment #240 - Posted by: Ryan R at July 25, 2008 10:10 AM

Used 45# for the OHS.
Time= 10:22

Comment #241 - Posted by: Cesar. B. at July 25, 2008 10:10 AM

had to use kettle bell - on vacation

OH squats - 15k kettle


Comment #242 - Posted by: karianne at July 25, 2008 10:10 AM

12:40, as prescribed.

Comment #243 - Posted by: rtylershaw at July 25, 2008 10:11 AM

as rx

Comment #244 - Posted by: HOMER 35/M/5-10/165 at July 25, 2008 10:13 AM


as rx'd= 6:21

Comment #245 - Posted by: sam- C Station at July 25, 2008 10:17 AM

First crack at Jeremy.
8m14s glad the burpees counted towards my challenge day12
rx'd with clap for most of the burpees as I fatigued the clap tended to fade

Middle set was the most difficult

Miles, nice to see your post, how have you been?

Comment #246 - Posted by: Angelo 37.6'2" 234@crossfit chula vista at July 25, 2008 10:18 AM

I don't see why others saw the video as scary. The child is a little upset, but hardly crying by most parent's standards. I think the water safety training is fantastic and am looking into it in my area. When is comes to water there are no second chances, this is just another safety measure in addition to gates, alarms, and of course parental supervision. A tragic accident could easily occur before a child is old enough to learn how to swim the traditional way.

In July of 06 my husband and I attended a CF training seminar in San Diego. After about 5 days away from my son I was starting to miss him. It was a day or two after we returned when Jeremy's (who was the same age as my son) death workout was posted. I can remember spontaneously crying for several days after that. Given the context of the tragedy, Jeremy and his family will always have a special place in my heart. My heart and prayers for healing go out to them.

Comment #247 - Posted by: Dorie G at July 25, 2008 10:19 AM


1st Time

As Rx'd

Burpees got to get better

Comment #248 - Posted by: dmcole at July 25, 2008 10:21 AM

33 yom 230 bwt
bike 10 miles to gum
wod as rx'd
time 10:21
muscle up practice at park
z-ball game later and then
bike 10 miles home

Comment #249 - Posted by: brian t at July 25, 2008 10:22 AM

as rx'd: 5:30

Comment #250 - Posted by: steeliekid 173 67" 39 at July 25, 2008 10:24 AM

wod as rx'd

Comment #251 - Posted by: Sam L at July 25, 2008 10:24 AM

21-15-9 + burpees, I am going to tell my mom.

Comment #252 - Posted by: scott burke at July 25, 2008 10:31 AM


couldn't properly perform the overhead squat with 95, so I went with 85.
Man, I suck.

Comment #253 - Posted by: Bob B at July 25, 2008 10:31 AM

I'm with ya Dorie...a little whimper is fine in my books to drown-proof (well, down-resist) a child, and the younger the better. Those infant-swim people are experts at reading an infant's behavior in water. All the kiddies I've seen float ISR style get really calm, perhaps a little frustrated after being there for a few minutes. But, after all, you want them to cry when they're in the water ('alone') since you're drown-proofing them. The video I saw was of a 11month old boy just willingly jump in, turn and float.
I'll give the WOD the respect it deserves when I get to it in a few days, as I'm still back at the 5 x 3 PP.

Comment #254 - Posted by: AlexR/m/6'2"/92kg at July 25, 2008 10:34 AM

Time: 15:14

scaled OHS to 65#

My thoughts and prayers go out to Jeremy's family.

Comment #255 - Posted by: jgebbie M/36/5'11"/204 at July 25, 2008 10:36 AM

sweet wod 5:20 strait up, I`m getting in shape fast! Crossfit rocks this is my 7th week working out and third doing the wods. I can see my 6 pack now instead of the cooler lol thanks xfit!

Comment #256 - Posted by: josh at July 25, 2008 10:36 AM


As rx'd from floor


Comment #257 - Posted by: John L at July 25, 2008 10:36 AM

did Fran today, I will definitely be doing this one tomorrow though

Comment #258 - Posted by: Speal at July 25, 2008 10:37 AM


As Rx'd

weight from floor


Comment #259 - Posted by: N8CR303 at July 25, 2008 10:38 AM

45# overhead squats burpees with no clap


Comment #260 - Posted by: Trojanchamp9 at July 25, 2008 10:41 AM

As Rx'd: 11'37"

Comment #261 - Posted by: Bighead/200/6'3" at July 25, 2008 10:42 AM



Comment #262 - Posted by: Ben at July 25, 2008 10:42 AM

I started the 100-day burpee challenge today. So I did 33 extra burpees 10min after the WOD to catch up.

Comment #263 - Posted by: Cesar. B. at July 25, 2008 10:45 AM

I have a question for any takers, I am a tall man 6'5" 205lbs with long arms. Been doing crossfit for about 10 months and still have some trouble with all the pullups, even kipping. Anyone have any advice for me, techniques for the vertically advanced??

Comment #264 - Posted by: Bman at July 25, 2008 10:46 AM

as rx'd 6:17...

Did the clapping variety for the burpees, that should go without saying. A complete boondoggle. Very tough.

Comment #265 - Posted by: Rob Z. at July 25, 2008 10:54 AM

As Rx'd

6:56, Decided to do two more rounds each of 21- 15- 9 finished with an overall time of 24:52.

Comment #266 - Posted by: Randy. C. at July 25, 2008 10:54 AM

as rx'd 4:03

Bar from ground, OHS A2A, Burps chest 2 ground jump and clap overhead

Comment #267 - Posted by: brent colson at July 25, 2008 10:57 AM

Bozeman, MT

11:07 (45# bar for OHS)

Comment #268 - Posted by: RyanD at July 25, 2008 11:06 AM

Its amazing how tight the hips can get from resting...great time brent!

Comment #269 - Posted by: dwntwn at July 25, 2008 11:06 AM

4:59 65# OHS

Comment #270 - Posted by: Krista Colson at July 25, 2008 11:08 AM

As rx'd 17:30

Burpees no bother, OHS tough! Broken up to 11/7/3, 5/5/5, 5/4 and loads of rest between. Only 3rd time doing OHS so just happy to use the rx'd weight!


Comment #271 - Posted by: bm at July 25, 2008 11:12 AM

as rx'd


Comment #272 - Posted by: sean 5'6"/150/27M at July 25, 2008 11:12 AM


"Jeremy" Rx`d

Time: 6:16

Comment #273 - Posted by: savior at July 25, 2008 11:13 AM

Terrible about young Jeremy. We lost a 21 year old years ago and it still hurts. Our prayers are with you.

About your video. One problem I see is the parents can get sucked into believing a child is drown proof and lose vigilance. My question is; in 6 months will the toddler remember what he learned? I am all for the training, but it may solve little.

I pulled a 5 year old girl out of the Y pool who was drowning because she was told not to grab the lane lines! She started to do so, remembered the warning, and stopped and sank.

Enjoy your sight and all the responses.

Bill W

Comment #274 - Posted by: Bill W at July 25, 2008 11:14 AM

Scaled OHS to 75#

Had to split up the 2nd and 3rd sets of OHS. Burpees sucked out all the oxygen. Lots of progress left to be made.

Comment #275 - Posted by: Bill Getty 6.0/173/45M at July 25, 2008 11:16 AM

As rx'd: 7:14
OHS easy.....Burpees hard.....

Comment #276 - Posted by: jwm at July 25, 2008 11:18 AM

235 Gene:

I started doing the wods at 39, 30# overweight and in the worst condition of my life. I'm just now (15 months later) starting to do a fair number of the wods as RX'd. Give it time, and notice the gradual improvements. It helped me to use a percentage of weight as a guide, i.e. 50% of the prescribed weight, until that got easier, then it was 55%, then 60%, etc. Also, check out the scaled wods from BrandX (tab on the left side of the page). Keep it up, it'll work!



Comment #277 - Posted by: BrettL at July 25, 2008 11:20 AM

#266 that was amazing to watch! Great Job Brent!

Comment #278 - Posted by: Krista Colson at July 25, 2008 11:20 AM

Man this was my first day trying out crossfit and I got my workouts so mixed up. I did the OHS for today and pullups from yesterday 21x15x9. I feel bad skipping the burpees, they are so much fun.... 10.16 was my time though. Maybe i'll go get my share of burpees!!! CHEATER

Comment #279 - Posted by: JC at July 25, 2008 11:20 AM

28yo, 5'11", 173lbs


Two great exercises in one great workout. I've always been a fan of both, even if the burpees do make me want to puke. Look forward to improving on this one.

Comment #280 - Posted by: Alton at July 25, 2008 11:20 AM

not as rx'd:
first set: 95lb+bu/21 - serious rotator cuff pain halfway through...toughed it out but...
second set: 45lb bar+bu/15 - continued rc pain
thrid set: 45lb plate+bu/9

Serious shoulder pain forced sub'ing plate for bar and decreased weight...paid the man with extra 2x10 pull up burpees for my weakness

icing shoulder now and will work on form throughout weekend in addition to WODs

Comment #281 - Posted by: gjh at July 25, 2008 11:20 AM

age 18 bw 170
9:50 as rx'd
did first 4 ohs's then had to stop cuz wrist hurt. brian taped it up and i started over. felt much better after that.

Comment #282 - Posted by: Chris S at July 25, 2008 11:22 AM



I decided to run a really fast mile before the WOD, I have a 5k in a couple weeks and have not been running enough. Didn't help my WOD time, but was willing to sacrifice for more running. Will probably continue to run more.

Comment #283 - Posted by: Corey at July 25, 2008 11:22 AM

Scaled to 75#....wasn't sure I could handle 95#.

7:46 (Scaled 75#)

Next time...as rx'd!

Quick question...Anyone ever tried to CF while in the middle of an allergy attack or on stiff allergy meds?? Never had allaergies before and wouldn't ya know, another year older and another gift from Father Time. Is it better to workout thru it or just take time off? Thankx!

Comment #284 - Posted by: Scott, Central IL at July 25, 2008 11:24 AM

6:34 as rx'd all OHS unbroken.

Comment #285 - Posted by: Nickosaurus at July 25, 2008 11:30 AM

First time posting my results. Been dipping into the WOD on occasion and am going to replace my weight machine routine with it. This is much more exciting.


Had to sub OHS with 12# medicine ball OHS due to no experience with the exercise, and no bar, and learning the importance of scaling after messing myself up good trying Murph a while back. These hero workouts get you going!

Cooled down practicing some iaido at the park. Good times.

R.I.P. to the little one, and my condolences to the family.

Comment #286 - Posted by: Eric Frey at July 25, 2008 11:31 AM


Started out at 65# and my form suffered. Went down to the bar and stressed technique. Time not so great. 15:33

Comment #287 - Posted by: emac at July 25, 2008 11:31 AM

representing PITTSBURGH!!!

Comment #288 - Posted by: Aaron Peterson at July 25, 2008 11:31 AM


Comment #289 - Posted by: Sam Nix at July 25, 2008 11:32 AM


As with yesterday,
Crossfit newbie/first time overhead squatter
+ shoulder instability issues
+ lack of strength...

- Scaled OHS to 45#
- performed burpees with "press-ups" instead of push-ups

= 8:53:14

Took about half the first set to get comfotable with the OHS, but finally got the shoulder girdle positioning right, will up the weight significantly next time!

Comment #290 - Posted by: Kristie at July 25, 2008 11:33 AM

9:41 as Rx'd

ROM was good, but slow cycle times despite mostly unbroken sets. Burpees in the heat and humidity killed me.

I have 2 and 1/2 year old girl, I can't even comprehend the loss.

Comment #291 - Posted by: Uncle Rico at July 25, 2008 11:36 AM

My friend just had his 11 month old son in one of those water safety training programs. He had to wear a full winter coat, pants, and shoes during the "test". It's pretty amazing--he flipped right over, floated on his back and started calling for his mom.


subbed 65# because it was my first time doing overhead squats. Time would've been significantly higher if I had used 95#.

first set, unbroken
second set 9/6 OHS
third set 7/2 OHS
burpees unbroken


Comment #292 - Posted by: mario c at July 25, 2008 11:42 AM

4:43 as rx'd - hips below crease of hip, CF Games burpee

Always an honor to do these WOD's. Kelly and Jeremy this wasn't nearly as hard as I'm sure it has been for you. God Bless!

Comment #293 - Posted by: dan colson at July 25, 2008 11:44 AM

8:30... i wanna puke!

Awesome WOD

Comment #294 - Posted by: Matt at July 25, 2008 11:45 AM

as rx'd with a trip to the bucket


6'6 220# 22yo

Comment #295 - Posted by: Kev-0 at July 25, 2008 11:48 AM


As rx'd - 14:44


Sub 85lb back squats for OHS - 9:42

Comment #296 - Posted by: tdapnyc at July 25, 2008 11:52 AM


Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

6:15 for Jeremy

Comment #297 - Posted by: Nik Nichols 41yo/165lbs/5'7'' at July 25, 2008 11:52 AM


as rx'd 10 mins

Comment #298 - Posted by: supwiz17 at July 25, 2008 11:58 AM


As rx 6:40

Comment #299 - Posted by: RaginAsian at July 25, 2008 11:58 AM

5:11 as rx'ed ...

Freddy C and AllisonNYC thanks for posting about the burpee challenge, its gonna be a fun way to see how my burpees progress. I bought-in today with 78 burpees for the 12 days I've missed. On the next rest day I'm gonna see my 100 burpee time so i can guage my improvement come October.

Comment #300 - Posted by: Flashback at July 25, 2008 12:00 PM

as rx'd 7:29 feeling fran. set of 15 OHS was broken and 21, 15 of burpees. Took a long look @ the picture of Jermey and then a long look @ my daughter before I started this. Might just have to do this one again today. I'm sure he is smiling down on all of us saying "3,2,1,go." Rest in peace little man.

Comment #301 - Posted by: CRussell at July 25, 2008 12:04 PM

6:01 as rx'd

btw 154

Comment #302 - Posted by: seth c at July 25, 2008 12:05 PM

Damn you guys posted fast ass times doing 3 rounds of 21-15-9 OHS and burps. Some of the times are 2mins per round of one full 21-15-9 workout. That is blazing fast.

Comment #303 - Posted by: Chris at July 25, 2008 12:05 PM

as rxd 10:52

Comment #304 - Posted by: Graynub m/26/106kg at July 25, 2008 12:06 PM


Is this the same setup as FRAN? Or are we supposed to do 21,15,9 three different times?

Comment #305 - Posted by: MACK at July 25, 2008 12:08 PM

subbed 70lb OHSq

7min. 24sec.

Comment #306 - Posted by: Iron_Mike 23/5'10"/195 at July 25, 2008 12:08 PM

A 'semi-intensity' day in prep for Tough Guy on Sunday (rest tomorrow)
So given todays WOD I thought I'd take the opportunity to see what I can do on OHSs.

Overhead Squat: BW @ 60kg
5 @ broomstick
3 @ 20kg
3 @ 22.5kg
3 @ 25kg
3 @ 27.5kg
3 @ 30kg (50%BW)
1 @ 32.5kg

Didn't feel like I was done - however lost the 2nd lift @ 32.5 but couldn't dump it - in a gym with metal plates.
So thought I would call it a day there for today.
Its a start.

Will hit up an appropriately scaled version of todays WOD soon.

Comment #307 - Posted by: Chet (UK): www.FuncKey.co.uk at July 25, 2008 12:08 PM


I can only get better at OHS!

Comment #308 - Posted by: kris kepler at July 25, 2008 12:10 PM

I'm going to do this one with OH KB Squats instead of using the bar because I'm going away for the weekend. What weight should I use to make it comparable to 95# OHS with a bar?


Comment #309 - Posted by: drew-ct m/24/180 at July 25, 2008 12:11 PM

5:22 as Rx'd

Comment #310 - Posted by: thedannyboy_6'_195 at July 25, 2008 12:11 PM

OK, This is '3 ROUNDS' of 21-15-9 right???

as in not the same as FRAN.


Comment #311 - Posted by: Jim S. 23/M/5'10/160# at July 25, 2008 12:14 PM

pvc pipe

Comment #312 - Posted by: ddm at July 25, 2008 12:15 PM

Thats what I thought, but the times posted by most people tell me that it is like FRAN. I am waiting for conformation.

Comment #313 - Posted by: MACK at July 25, 2008 12:17 PM

Jim S. -
It's 3 rounds,
1 round of 21 reps per movement
1 round of 15 reps per movement
1 round of 9 reps per movement

yes, the same as "Fran"

Comment #314 - Posted by: Michael at July 25, 2008 12:17 PM

God, I had a lot of trouble with this. I can only get better at OHS. I used only the bar, and I couldn't seem to keep my heels on the ground through the motion. Can anyone tell me how to rectify this? Thanks.

Comment #315 - Posted by: Jake B at July 25, 2008 12:21 PM

Boy, nothing like the immeasuable love a parent has for his/her children (or the incredible pain a parent feels at the loss of a child) for motivation . . . . .

Awoke this a.m. knowing it was make up day, then I watched the video, read about and researched Jermery's story and found myself in tears.

So I made up Fran (pr) and the 2k row this morning.

This afternoon, Jermey, I knocked this one out for you and those loved ones you left behind.

Scaled to 65 OHS (strict form, just learning these) and burpees.
8:40 total, 148ahr/164mhr.
21: 4:09
15: 7:10
09: 8:40

Godspeed, little man. . . .

Comment #316 - Posted by: chilegringo M/40/6'/200 at July 25, 2008 12:23 PM

bout 8 minutes....used a quarter full keg instead of a bar....didn't feel like leaving the house...still feeling fran and the 12 millers from last night..cheers

Comment #317 - Posted by: Soulsurfer at July 25, 2008 12:24 PM

first time with Jeremy
scaled to 65# OHS, with standard burpees
could have gone faster, but after yesterday's Fran, i needed a chill workout. worked on my L sits on the rings before and after

Comment #318 - Posted by: nick 6'4''/195/18 at July 25, 2008 12:25 PM


I think this is the first workout I have done where the burpees were the fast part!

Comment #319 - Posted by: snides 6'/190 at July 25, 2008 12:25 PM

I did this one in eight minutes as RX'ed.
Respects to Jeremy´s family!

Comment #320 - Posted by: Silky Keith at July 25, 2008 12:27 PM

Agrees with comment #318! :P
Burpees are common within MMA, though, so i've done plenty of those.

Comment #321 - Posted by: Silky Keith at July 25, 2008 12:29 PM

6:44 nowhere near rx

For those of you who ask "will this child forever fear water after this experience?" I have to say I love the water. As comfortable there as on land. Underwater - even better. I grew up in Southern CA and although ISR may be newer, I had that same training as an infant 35 years ago. Mom said I cried too but flipped and floated. Agree that it is a great skill to have along with constant supervision around water. The 2 together are a winning combination to create a life-long water loving swimmer...

Now Jeremy - my heart is with you and your family. I remember.

Comment #322 - Posted by: Laurie at July 25, 2008 12:29 PM

16 weeks prego!
did as many rounds in 10 min of:
10 push press - 10 kg
10 21# kb sdlhp
10 step up's

Great pic, Caitlin is a cutie! Lauren, I remember the discussion we had about ISR - i will have to look into it and see if they do it in Canada!

Comment #323 - Posted by: OPT Mommy at July 25, 2008 12:32 PM


first crossfit wod
jeremy as rx'd


Comment #324 - Posted by: Shane - Off the Hook at July 25, 2008 12:34 PM



TIME: 6:57 AS RX'D




Comment #325 - Posted by: ROBERT SUTHERLAND at July 25, 2008 12:38 PM

burpees are my kryptinite weighing 275.

as rx'd = 10:54


Comment #326 - Posted by: ted a at July 25, 2008 12:41 PM

as rx'd 14:45, time and form terrible, ohs were really bad, need to work on them.

Comment #327 - Posted by: jth at July 25, 2008 12:43 PM


8:37 as rx'd

Comment #328 - Posted by: esteban at July 25, 2008 12:44 PM

We mixed it up a bit:
Rest as Rx


Comment #329 - Posted by: M/ 29/ 198lbs/73" at July 25, 2008 12:45 PM

Was gonna do Fran, will make it up another time.
Jeremy, not as RX'd, did 45# instead of 95# for OHS. Accidentally did 21 reps for the second set of OHS too.



Comment #330 - Posted by: Matt C, NC at July 25, 2008 12:46 PM

7:28 as Rx'd

Comment #331 - Posted by: Burton at July 25, 2008 12:49 PM






Comment #332 - Posted by: ROBERT SUTHERLAND at July 25, 2008 12:52 PM



Comment #333 - Posted by: jsquared at July 25, 2008 12:56 PM

Age 36
BW 187

CFWU 2x15

15:02 as Rx'd, vs 8:06 for Fran. I was struggling mightily with the OHS.

Comment #334 - Posted by: Tim in VT at July 25, 2008 12:56 PM


fran as rx'd: 3:47

20 sec off PR

my friend did fran as rx'd with me for the first time, he gets the runs before fran everytime. poor thing, oh well he did it with 95# in 9:13.

pre: pacing
post: coughing and shaking

Comment #335 - Posted by: nadia shatila at July 25, 2008 12:57 PM

Just the bar but 21-15-9 reps, burpees suck! No time but pushed through it.

Comment #336 - Posted by: Mat at July 25, 2008 1:01 PM


5:51...used 80lbs for the squats.

Comment #337 - Posted by: patrickh at July 25, 2008 1:03 PM

34/m/170/4 months cf
as rx'd 7:15

I have never been able to do that many reps of OHS with out breaking up in to smaller sets. So I only would allow a rest with weight overhead. I had shots of eletrical impulses going through my forearms at rep 12 and through out 2nd and 3rd rounds I just dug deep and said to my self Jeremy is here to help and kept squating. WOD felt great.

To Jeremy and his loved one may your memories stay strong and your hearts and mind be at peace.

Kevin father of two

Comment #338 - Posted by: KEVIN at July 25, 2008 1:04 PM

45# - 7:01

First CrossFit ever - awesome!


Comment #339 - Posted by: Courtney and Justin at July 25, 2008 1:06 PM

ax rx'd

Comment #340 - Posted by: Sgt Jon at July 25, 2008 1:08 PM

What's this burpee challenge people are talking about? I have looked back at comments for the last three days and see nothing. Thanks.

Comment #341 - Posted by: Ken Smithmier at July 25, 2008 1:08 PM

#263 Bman

I hear ya, i'm 6'6" with a 6'8" wing span (weird eh? My pull up bar is currently set up in a door threshold and I can kneel on the floor still wrap my fingers fully around the bar which I can walk under as well.)

I have trouble getting the numbers too. I'll eventually be able to get the similar results as the shorter/stalkier guys....but when the time comes that I really need the skill at least I'll be able to reach whatever I need to climb up and over.

Until then I just keep having to make that grueling, long trip to the top of the bar.

Comment #342 - Posted by: Alex B. at July 25, 2008 1:08 PM


As RX'd


Comment #343 - Posted by: Mike Singer at July 25, 2008 1:12 PM

oh yeah....I've got 25lbs on you too.....hoping I can shed that soon as I am now zonin.

Comment #344 - Posted by: Alex B. at July 25, 2008 1:12 PM

Mack and Jim S.

Just like FRAN. 21 OHS, 21 Burpees, 15 OHS, 15 Burpees, 9 OHS, 9 Burpees.

Have fun. I expect a sub 3 min performance by one of you for my valuable information :)

Comment #345 - Posted by: James Forbes at July 25, 2008 1:13 PM


as Rx'd 5:47

I really love burpees... Right

Comment #346 - Posted by: Filer at July 25, 2008 1:14 PM

#312, MACK,

This is like "Fran", not three rounds of 21-15-9. Do one round of 21 reps, the next of 15 and the last of 9. Hopefully you get this before you hit the gym.

Comment #347 - Posted by: edevine at July 25, 2008 1:17 PM


subbed 65# due to upper back problem (couldn't press 95# overhead)


Comment #348 - Posted by: William at July 25, 2008 1:18 PM

Did this with the lunch time crew, great work everyone, and welcome Luke from C-Town.
10:45 w/ a brief warmup(dang subways)

Comment #349 - Posted by: Chris Puckett at July 25, 2008 1:22 PM

J: 5:02 power snatch from ground on each OHS set. Disappointed in burpee turnover after round of 21

Comment #350 - Posted by: jeremy and nicole at July 25, 2008 1:22 PM


Sub'd 85# OHSQ for 95#. Should have done as Rx'd as the OHSQ's felt strong. I'm inexperienced with them though so decided to play it safe.

In honor of Jeremy & his family.


Comment #351 - Posted by: Travis from Reno at July 25, 2008 1:23 PM


The OHS needs serious form improvement and knowing this beforehand, I did the Oly bar alone.

Some young whippersnapper (don't you love that word?) cranked it out in the rack right before I took my turn. He did great with minimal rest, probably could have even done it faster than he did. Me...better next time.

I think I'll do the G. Amundson warm up every time just to get the OHS move down.

Comment #352 - Posted by: bill at July 25, 2008 1:27 PM

For Jeremy!!!!

Let us Never Forget

As rx'd: 11:22

First time OHS and only my 8th CF WOD. I think I am getting better at this stuff. I do think that my OHS need some form improvement and I think my shoulders need some flexibility training.

Any suggestions let me know.

Comment #353 - Posted by: Olen Dane Gifford at July 25, 2008 1:36 PM

As Rx'd 6:13

Comment #354 - Posted by: jbutt at July 25, 2008 1:37 PM


As Rx: 7:50

Comment #355 - Posted by: branko at July 25, 2008 1:37 PM

f/27/128 6:13 tired!

Comment #356 - Posted by: jbutt at July 25, 2008 1:37 PM


"Jeremy" as rx'd:


Dan D.

Comment #357 - Posted by: Dan D. at July 25, 2008 1:37 PM

M 24 195 6-4

9:58 as req.....Over heads were tough....

Comment #358 - Posted by: Rich at July 25, 2008 1:40 PM


As Rx: 4:56

Comment #359 - Posted by: Marcus Filly at July 25, 2008 1:41 PM


Still no equipment, sub'd broomstick for bar (and I'm still tired)

Time = 4:22

Comment #360 - Posted by: Ian at July 25, 2008 1:42 PM


As Rx: 4:56

Comment #361 - Posted by: Marcus Filly at July 25, 2008 1:42 PM


As Rx: 4:56

Comment #362 - Posted by: Marcus Filly at July 25, 2008 1:43 PM

A blistering 27:56 as rx'd. Proud to have finished the WOD. OH Squat felt alright on the R shoulder. Burpees were to a 9 ft ceiling.

Comment #363 - Posted by: OPTbro at July 25, 2008 1:43 PM

As Rx'd assuming women's weight is 65#
OHS broken into...
21: 12/9
15: 8/7


Legs were shaking for the OHS after those burpees! How fun. :)

Comment #364 - Posted by: Shanna Craig at July 25, 2008 1:46 PM

Subbed 2 30# dumbbells for OHS. I am in a motel and was grateful to have those.


Comment #365 - Posted by: Mitch 38/m/6'00"/235 at July 25, 2008 1:52 PM

After reading Jeremy's story, I thought of my 9 month old son the whole workout and how blessed I am to have him. Before I met him my life revolved around many different prioritys and agendas, but not it only hinges on one beautiful little soul. I think putting this into perspective helped me push harder than I normally would have. No matter how much pain one might endure in this short expenditure, it will never compare to the pain Jeremy's family has felt in his loss. Here's to his memory, and to all of you proud mothers and fathers. - Micah

With all this in mind we preformed this together today at our gym.

Micah: 4:45 (as Rx'd)

Amy: 6:36 (25# OHS)

Mike:5:55 (as Rx'd)

Nate: 5:48 (75# OHS)

Comment #366 - Posted by: Micah T at July 25, 2008 1:53 PM

This WOD was nails!! RIP Jeremy.

As Rx'd

M/220/5'9 - 10:40

F/126/5'6 - 9:20 (OHS - 45#)

Comment #367 - Posted by: Mike at July 25, 2008 1:55 PM


As Rx'd


Comment #368 - Posted by: toby or not toby at July 25, 2008 1:57 PM


Comment #369 - Posted by: Kyle Felmley at July 25, 2008 1:58 PM


An old shoulder injury appears to be resurfacing so I substituted back squats for overhead squats. It did cut down the time to finish a bit. It’s a great workout either way.

Three rounds, 21-15- and 9 reps, for time of:
205 pound Back squats

First round: 1 minute 51 seconds
Second Round: 3 minutes 28 seconds (cumulative time)
Third Round: 4 minutes 52 seconds (final time)


As long as you are using good form IMO you can’t go wrong with power cleaning the weight in preparation for thrusters. It probably won’t help you if you are trying to improve your time and you have to put the weight back on the floor a few times. If you are trying to improve your fitness level though, WOW I have a hard time imagining a better way.
I still clean the weight from the floor on all of my push-press, thrusters and front squats.
As far as the pull-ups go I tend to agree with Paul. The higher up on your chest (the sternum) the less the chance for an injury to your collarbone or, as you start to get tired, to your chin and jaw. Good luck and keep kickin’ a$$!!


I’ve played around with a few rowers, but decided on the concept rowers more than 10 years ago. My first was one of the C models and it was great. I bought one of the D models when they came out in 2003. So far it has stood up to three military moves including two overseas. It has required only a small amount of maintenance (chain oil, keeping the rails wiped down and clean, and some basic housekeeping). I have put more than 1,000,000 meters on it not including what my wife and kids have added to it. I love it! Here is their website maybe it will help you in your decision. www.concept2.com Good luck!


Comment #370 - Posted by: Dave Johnson at July 25, 2008 2:01 PM

First day back to Crossfit after two month break.

As rx'd


Comment #371 - Posted by: Shaun Hampton at July 25, 2008 2:02 PM


As Rx'd: 15:15

Comment #372 - Posted by: carcus at July 25, 2008 2:02 PM


Comment #373 - Posted by: nsb at July 25, 2008 2:03 PM

Wow. Didn't think my legs would burn so much on my fifth burpee! Pain is good. Extreme pain is extremely good.


Semper Fi

Comment #374 - Posted by: MarkUSMC at July 25, 2008 2:03 PM

Tried with 65...bad idea only got ten(cursed bitterly) went to 45 and finished, rotating the shoulders to the ears is weird but I get it.
The looks came when I started the burpees, a pool of sweat. At finish time I felt like I was in the right metabolic pathway for the WOD if that makes sense.

God Bless Jeremy.

I used to Lifeguard and teach kids swimming lessons and the video is so amazing because I've seen kids twice that age that couldn't even do that and I've also seen the terror in a kids eyes as they sink, this toddlers zen like composure once flipped over in the water is amazing. Knowledge and skill save lives far more than any gadgets.

Word to your Mothers!

Comment #375 - Posted by: Charlatan6 m/29/225/6'1 at July 25, 2008 2:03 PM

42yom / 152

6:39 as rx'd

Would have been about a minute less but I was held up by a trainer messing with my squat rack between the 21 and 15 rounds. All OHS were unbroken, burpees had some small breaks.

Post - OHS balance work and DU practice

Comment #376 - Posted by: mhlane at July 25, 2008 2:04 PM

CFWU x 3

"Jeremy" scaled to 55lb

That was brutal on my wrists. Really need to work on OHSQ.

Comment #377 - Posted by: Harpo m/41/5'7"/145 at July 25, 2008 2:06 PM


All broken sets

Comment #378 - Posted by: Mike Malone at July 25, 2008 2:14 PM

First time doing this wod.
As with the Fran yesterday, I had trouble with the 95 lb. weight, but burpees weren't a problem. I did it with 95lb. overhead squats and did half squats. Took me 14:36

I redid the whole Wod after a 5 minute rest with 75lbs. on the overhead squats and did it in 8:29.

Comment #379 - Posted by: Billyk at July 25, 2008 2:14 PM


Comment #380 - Posted by: TJ/220/42 at July 25, 2008 2:18 PM

Hey folks, been playin with the idea of crossfit for some time, finally got off my butt. After 10 years is law enforcement I became complacent and needed to get back to a proper physical ability and overall mindset. I believe I have found the place!!

Anyway, I did today’s WOD in 10:02. I had to go light on the overhead squats 55 lbs but completed it without tasting my lunch again. But it was close. I look forward to posting in the future and God Bless Our Men and Women in the Military!!!

Comment #381 - Posted by: MC at July 25, 2008 2:19 PM

CrossFit BRI Group

(Below subbed 45# bar only)

Liz: 5:32
Jeff: 7:53
Crystal: 7:00
Chris: 5:40 (pretty bad form on everything)

(Below subbed PV pipe only)
Jeremy: 7:48

Comment #382 - Posted by: TJB at July 25, 2008 2:21 PM


45# OHS (Lots of work to be done)


Comment #383 - Posted by: JNEESE at July 25, 2008 2:21 PM


10:28. Had to break up the sets but got stronger as I moved on in the sets. It was all confidence and perseverence (sp?) today.

Comment #384 - Posted by: Josh Z at July 25, 2008 2:21 PM

#369 Dave,

Thanks for the input on the rowers. Looks like I'll probably end up withe the C2.

Comment #385 - Posted by: fivehole at July 25, 2008 2:22 PM

Broomstick OHS and shoulder mobility work for WU

As rx'd, burpees to CrossFit Games standard
Time: 7:12
Max HR 183, Avg HR 163

Rest easy Jeremy...

Thanks Coach.

Comment #386 - Posted by: FFChad_M/37/6'1"/215 at July 25, 2008 2:26 PM


as Rx'd


OHS finally improving a little.

POST: 100 DU's (immediately following)

Comment #387 - Posted by: COS at July 25, 2008 2:29 PM



Snatched bar into position, no rack. Hate racks (I'm lazy about dragging them out)

Comment #388 - Posted by: Tim T at July 25, 2008 2:31 PM

I have three kids, the youngest is 4yo. They all swim. Seeing Jeremy's photo makes me very glad they do.

Nursing R shoulder injury from Push Jerks. Therefore skipped "Fran" yesterday and did a massively scaled "Jeremy" today.

21-15-9 of 15.5kg/34lb OHS, Burpees.


Kelly and Jeremy, my family is praying for you today and for all the other parents who have lost children.

Comment #389 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at July 25, 2008 2:33 PM


Comment #390 - Posted by: brandon at July 25, 2008 2:38 PM


As rxd 8:42

Wasn't feeling it today. Had to force myself to do this.

Followed by the CF kids dodgeball for 45 minutes.

Comment #391 - Posted by: Eduardo @CF Pacifica at July 25, 2008 2:39 PM

29 yom, 180 lbs

8:33 as rx'd

Comment #392 - Posted by: Jeff Weltmer at July 25, 2008 2:41 PM

Three rounds, 15- 9 and 6 reps, for time of: 5.18
30 kg Overhead squats (had to deadlift,push press to
get bar into postion because i have no racks).


Comment #393 - Posted by: erik at July 25, 2008 2:41 PM

30yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Overhead squat 45lbs x 5-5 65lbs x 5.

As rx’d: 11:19
Foam roll after

Comment #394 - Posted by: Sesoku at July 25, 2008 2:46 PM

So, I made a major foul today. My fear of further damaging my shoulders led me (or misled) me to not trust my body and my OHS ability. I didn't use the Rx weight for my work, because I didn't believe that I could. After finishing the "timed" portion of the workout, I tried a good amount of OHS with loads that I was very uncomfortable with. I realized that, I was just not giving myself a sufficient amount of warm up time and movements. I did a few reps with loads I hadn't done in a while and some with loads I had never done. I guess the moral to my story is that doing ALL of the other movements involved with CrossFit "secretly" makes you stronger at things that you struggle with, even when you're not working on them directly. Thanks Coach for this program, it truly is second to none!!

Comment #395 - Posted by: Damon Mosley at July 25, 2008 2:50 PM


7:44 (girl Rx of 65#)

My butt was really burning and now I'm a wreck!

Good one.

Comment #396 - Posted by: Shana A. CrossFit East Decatur at July 25, 2008 2:55 PM


some good advice I received a bit back was to act as if you were going to sit in a seat and lift your toes thru the tops of your shoes...works well for me.

Comment #397 - Posted by: Joseph Patrick at July 25, 2008 2:56 PM




As before my heart aches for Jeremy's parents. On July 12, 2006 we almost lost "Lovely Daughter". Mrs. Bingo and I stood at the precipice, staring into the abyss. How I ache for you.

"Lovely Daughter" is wondering why Daddy has had so many extra hugs and kisses for her today...

Comment #398 - Posted by: bingo at July 25, 2008 2:56 PM

7:15 OHS not deep enough

Comment #399 - Posted by: Rory Mac at July 25, 2008 2:56 PM


21,15,9 of OHS (95#) and Burpees.


Comment #400 - Posted by: Patrick at July 25, 2008 2:58 PM

...and thank you, Coach and Lauren, for your endless courage when you know you are right. How very fortunate we are to know you.

Comment #401 - Posted by: bingo at July 25, 2008 2:59 PM


as rx'd

Comment #402 - Posted by: Tako at July 25, 2008 3:00 PM

i still need some work on the OHS... i wasn't 100% satisfied with my form on this work out

Comment #403 - Posted by: Tako at July 25, 2008 3:04 PM


Warm-up: 100 SU + 50 DU; CFWU - 3 rounds.

As Rx: 9:39

Squats to 11-inch box. Ripped me into shreds.

Comment #404 - Posted by: rjf at July 25, 2008 3:05 PM

12:53 w/ 65#

Apparently my OHS really need some work the burpees were actually a break.

Comment #405 - Posted by: Amber C. 26/f/5'7''/128 at July 25, 2008 3:06 PM

wow.... felt alot worse then it looked. great wod

as RX'd


Comment #406 - Posted by: ozzie at July 25, 2008 3:10 PM

As Rx'd


Nearly unbroken (bar got to far away and had to bail the 5th OHS of the last set)

My heart and prayers go out to Jeremy's family tonight.

Thank you coach for this tribute workout, and information on ISR.

Comment #407 - Posted by: Turtle 30/m/5'11/167 at July 25, 2008 3:11 PM

as rx'd 8:30
burpees are still the devil

Comment #408 - Posted by: cold soldier at July 25, 2008 3:12 PM

F/5'7"/124 lbs/39 yo -- Buttercup

So this morning i woke up thinking "I have to play in a golf tournament tomorrow so I'm going to skip the WOD today."

Then, I read the WOD and Jeremy story and I started feeling guilty. I was thinking all day that I would let down Jeremy and his family if I slacked off today. But, I'm still sore from the Sumo Deadlift High Pull and the walking lunges one day last week. And, my chest/back is sore from...i don't know what...but i still feel guilty!

So...one set of 21 squats and burpees down...

OK....set of 15 complete...by the end they didn't much resemble burpees but i'm doing my best...

Yeah! I finished my first Jeremy....that was for you kid!

Now...i'm going to go sit in a chair in front of a fan and have a nice cold beer! The beer i'll dedicate to Jeremys parents!

Touching story! I sent it to many friends with small children. I hope they do the burpees and teach thier kids to swim.

Comment #409 - Posted by: Helen F/5'7"/124 lbs/39 yo at July 25, 2008 3:13 PM




need to start 100-day burpee challenge (whatever that is)

Comment #410 - Posted by: Pete - Decatur, GA at July 25, 2008 3:13 PM

CFWU x 3

as rx'd

OHS need some work, they were just barely parallel, 95# was pushing it for that many reps for me.

Comment #411 - Posted by: Jim S. 23/M/5'10/160# at July 25, 2008 3:15 PM

8:28:14 as Rx
A moment given to Jeremy's parents.........

Comment #412 - Posted by: Allie(guy) at July 25, 2008 3:15 PM

Steve: 6:19
Nick: 8:12
Greg: 7:56 midway through injured his neck but fought through the pain

the old man dominated today

Comment #413 - Posted by: Hudson Valley Crossfit at July 25, 2008 3:18 PM

As rx'd-6:02 dropped wts on OHS once in rd of 15 & 9. Burpees slow but steady.

Comment #414 - Posted by: Rob Corson at July 25, 2008 3:25 PM

15:15 burpee pullups with rings, regular squats. Working on getting strong enough to overhead suqat that much.

added: 50 24" box jumps, 50 floor sweepers, 50 assorted pushups


Comment #415 - Posted by: Tom Orlando at July 25, 2008 3:25 PM


6:09 Women's Rx (65#)

Comment #416 - Posted by: Julie from HC2 at July 25, 2008 3:31 PM

First time doing OHS since Eva showed me how crappy my squat form was. I backed the weight down to 0 and have been rebuilding the form, strengthening the weak links in the chain. As a result, I did broomstick OHS today in 13:24.

I'm honored to have this as my namesake workout, although like all Hero WODs, I'd rather they didn't exist. When our kids finally get here, they will definitely be in ISR!

Honestly, how many Crossfitters share a name with one of the WODs? Do you find you push that much harder on that one?

Comment #417 - Posted by: Turbo 36M/5'10"/255 at July 25, 2008 3:31 PM


run 2.5miles 18:48
cfwu x 3 - oh squat/dips

OH squat 75 lbs 21,15,9 increase weight next time
Burpees 21, 15,9


Comment #418 - Posted by: Stu at July 25, 2008 3:38 PM

first time doing overhead squats, could not do 95 lbs, dropped to 45 lbs.

Comment #419 - Posted by: Rick at July 25, 2008 3:39 PM

yesterdays Fran 3:17 pr
thrusters to dynamax ball, pullups chin over bar

todays WOD 16:59
clapping burpees unbroken, OHS are a huge weakness, very broken

Comment #420 - Posted by: Rob E at July 25, 2008 3:40 PM

Sub'd 65lbs OHS
Form was good, so I'll jump up a bit next time.


Comment #421 - Posted by: Jaeger 39/167/5'10" at July 25, 2008 3:43 PM

7:06 as rx'd

Worked outside in the sun to get a little variety in my training. Touched a 6" overhead target on all the burpees. I got all the OHS unbroken. The burpees were suprisingly hard. I guess that's what I get for doing those burpee pull-ups yesterday.

Comment #422 - Posted by: freddy c._one world at July 25, 2008 3:44 PM


65lb ohs
slammed through the burpees

4:46..gunna def increase weight next time but 95 def wouldnt of been a heart stopper. wouldve involved to much strength for me,wouldnt of had enough power

Comment #423 - Posted by: logan schecter from long island new york at July 25, 2008 3:44 PM

60 lbs(pr)

Comment #424 - Posted by: babs 28/f/133 at July 25, 2008 3:48 PM

i was just curious how anybody schedules there meals prior to working out. Do you have a zone snack 30 minutes before and after your workout or do you have a zone meal 2 hours before the WOD then another one shortly after the WOD. And what's good to eat pre-workout

Comment #425 - Posted by: joey at July 25, 2008 3:49 PM

8:08 as rx'd

Comment #426 - Posted by: chris a at July 25, 2008 3:50 PM

45lb bar only
concentrated on active shoulders

Comment #427 - Posted by: BPemberton at July 25, 2008 3:50 PM

Three rounds, 21-15- and 9 reps, for time of:
65 pound Overhead squats

Ladies 45#


Not a lot of jumps on the burpees.
45# was heavy!

Comment #428 - Posted by: Camille at July 25, 2008 3:56 PM

God bless our heroes, big and small.

Jeremy as rx'd:


Comment #429 - Posted by: Johnny Donut Stix at July 25, 2008 3:56 PM

God bless our heroes, big and small.

Jeremy as rx'd:



Comment #430 - Posted by: Johnny Donut Stix at July 25, 2008 3:57 PM

Tim and Andy

Tim, as Rx'd - 9:54
The metcon burn was pretty intense. 2nd and 3rd sets were unbroken.

Andy, as Rx'd (still perfecting OHS) - 14:09

Comment #431 - Posted by: Tim 27/m/200 at July 25, 2008 3:57 PM

M/31/173 5:34

Scaled OHS to 55lbs

Will increase OHS loads next time.

Comment #432 - Posted by: Rick Larson at July 25, 2008 3:57 PM

#416 I haven't done a Helen WOD yet...trying to stick to whatever coach says...but i can't wait! I bet i'll work harder.

I did Fran the other day...my step mothers name is Fran...I was convinced Fran was going to be a Bi*#! before i even started...LOL!

Comment #433 - Posted by: Helen F/5'7"/124 lbs/39 yo at July 25, 2008 4:04 PM

Scaled OHS to 20lbs
13 min and change.

I almost subbed deadlifts for OHS but in the end i decided that if I keep subbing these lifts i'm never going to learn how to do them so this was really rough but i made it.

Comment #434 - Posted by: Pablo at July 25, 2008 4:04 PM


Scaled the OHS to 65lbs to get the proper form down, plus i dont think i could even do 95 yet.

Time- 7:44

USMC OCC-Class199

Comment #435 - Posted by: Matty K at July 25, 2008 4:08 PM

Burgener Warm-up


Need a down week bad! Should of been under :04, maybe :03. Just didn't have it. Sat around talking CF & Zone for an hour trying to get energy up to charge it.

Get some, Go again!

Comment #436 - Posted by: DJ at July 25, 2008 4:09 PM


Performed outside as rx'd - 98 degrees


Comment #437 - Posted by: Rick Cantu at July 25, 2008 4:10 PM

OHS suck for me so I used 75 #
Followed it up with 10 min. practising double unders which are no better now than before except for 2 thrashed shins.

Comment #438 - Posted by: jef at July 25, 2008 4:15 PM

Haven't worked ohs in a while. Felt a little unstable, so took me longer than normal. Ended up power snatching the bar from the floor 7 times.
13:39. Yesterday Fran 6:46, a pr.

Pre deads, got 5 reps at 300.

Love the crossfit.

Comment #439 - Posted by: Smithy m 47 165lbs at July 25, 2008 4:15 PM

probably the best video that's ever been posted. Period!

Comment #440 - Posted by: BMack at July 25, 2008 4:16 PM

wow harder than i thought it would be...



65 lb ohs

Comment #441 - Posted by: jschae at July 25, 2008 4:18 PM


started out first 12 reps of ohs with 95#. After seeing I would be reduced to single reps I scaled to 75# ohs.


Comment #442 - Posted by: Jarod Kastning at July 25, 2008 4:21 PM

10:15 as Rx'd. I hate Burpees.

Comment #443 - Posted by: Dave/32/200 5"7 at July 25, 2008 4:21 PM


as Rx'd

Comment #444 - Posted by: Dan at July 25, 2008 4:22 PM


13:48 w/ broken sets

Comment #445 - Posted by: Aaron at July 25, 2008 4:23 PM

I'm gonna do something different tomorrow. I am making my own "hero" workout. Professor Randy Pausch passed away this morning after a battle with pancreatic cancer. He was an influential professor at Carnegie Mellon University here in Pittsburgh and the author of "The Last Lecture". His courage and will to press on inspired countless people. I would suggest everyone pick up a copy of his book.

The workout will be:

As many rounds as possible in 20 min.
15 pullups
12 man makers w/15 lb. dumbells

If anyone else tries it, drop me a line.

Comment #446 - Posted by: Lorenzo at July 25, 2008 4:26 PM


55lb ohs

Comment #447 - Posted by: mblarkin at July 25, 2008 4:28 PM





Comment #448 - Posted by: KARIM at July 25, 2008 4:28 PM



First time ever doing burpees. broom stick on OHS. Just getting back to crossfit after 9 months of injuries.

Burpees are insane.

Comment #449 - Posted by: christy at July 25, 2008 4:29 PM

wow.... at least it was for the right reasons.


Comment #450 - Posted by: J-ROD at July 25, 2008 4:30 PM


as rx'd... 4:22

burpees done CF games standards

12 tabata rounds row for cals...94

Comment #451 - Posted by: BenCFC at July 25, 2008 4:35 PM

as rx'd


Comment #452 - Posted by: JackM at July 25, 2008 4:36 PM



OHS, 95lb
Game standard burpees


Not super breathy, or super sore but my hips slowed down after the OHS and that killed my burpee rhythm. Nice little hit all the same.

Cheers, kempie

Comment #453 - Posted by: kempie at July 25, 2008 4:37 PM

65 pound bar for OHS chest/thigh to floor in burpee and clap at the top.

TIME: 6:10

ran 1 mile (trying to get injured left calf back in the game slowly!) and did 20 minutes on "ARC" machine.

Comment #454 - Posted by: Fit Mom in CT (F37/125/5'3") at July 25, 2008 4:38 PM


Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Overhead squats were snatched from the ground.

Comment #455 - Posted by: Alfie at July 25, 2008 4:39 PM

Shannon (shoulder injury): 26/f/136/5'6"
135 lb deadlifts


Wendi: 28/f/141/5'8"
OHS 45# bar


Greenville, SC

Comment #456 - Posted by: Team Gvegas at July 25, 2008 4:41 PM


was wondering why i was sucking wind, like ya do w/ Fran, and assumed it was due to alcohol and lack of sleep. low and behold, i had put 45s and not 25s on the bar... which i think is why they say, "if you're not gonna be smart, you gotta be hard..."

Fran w/ 135# - :07::27


Jeremy as rx'd - :05::28

Comment #457 - Posted by: Justin D _ 28/M/6'/205 at July 25, 2008 4:43 PM

wu 30 min jumprope good pace

45# barbell for OHS (concentrated on proper form)
Burpees - broken into sets of 5 with approx 20 sec rest inbetween.
10 min

(shoulders and thighs soar from this past week)

May the lord watch over you, Jeremy, and your parents and you new sister and brother. You are their guardian angel.

Comment #458 - Posted by: Mili E7 f/42/157/5'6" at July 25, 2008 4:44 PM


Comment #459 - Posted by: Andrew Wilson at July 25, 2008 4:46 PM


45lb barbell


Comment #460 - Posted by: Jenny at July 25, 2008 4:47 PM

Comment #131, Jeremy -

God bless you and your family. My thoughts are with you today.

M - 33 - 5'10" - 180# BW

DROM Warm Up
OHS - PVC & 45# Warm Up

WOD as rx'd: 17:15


Thanks Coach and Lauren for sharing this with us. I would like to see this one in the rotation for sure.

Comment #461 - Posted by: David - Chatt, TN at July 25, 2008 4:49 PM

That is an awesome video. So many people just say, "oh, no......we can't do that." It is good to see that, at least Caitlin, won't be afraid of the water. Can't live in fear. Nice approach. No pussy footin' on this one.

Olympic champ swimmer in the future?

Comment #462 - Posted by: shanedog at July 25, 2008 4:52 PM



7:28- 55# OH

Comment #463 - Posted by: blake at July 25, 2008 5:00 PM

as rxd


Comment #464 - Posted by: kyle skinner at July 25, 2008 5:01 PM

9:40, scaled to 75#

Lost the bar forward on rep 7 of 21 & smashed my thumbs against the safety bars of the power rack. Downside of no bumper plates. Lost body tension on rep 9 of 9... too excited by finishing. A real hero's workout.

Comment #465 - Posted by: Josh R m/34/182 at July 25, 2008 5:02 PM


45 x 21
wood pole x 15
wood pole x 9

Comment #466 - Posted by: RogueNightFox at July 25, 2008 5:03 PM

BW 150 age 39
as rx'd

#65 OHS

Comment #467 - Posted by: coop at July 25, 2008 5:07 PM


rxd 3:22

Comment #468 - Posted by: brad atl at July 25, 2008 5:11 PM



as rx'd


Comment #469 - Posted by: Ian at July 25, 2008 5:13 PM


as rx'd


Comment #470 - Posted by: TGS at July 25, 2008 5:13 PM

5 min on bike
about 30 ohs with 45lbs
weighted arm circles

WOD as Rx'd
had an issue with leaning into my dominant leg on squats and some knee pain in left on burpees. there was also an older woman wandering around the qym on crutches so had to move for her twice


Comment #471 - Posted by: willie at July 25, 2008 5:14 PM

#81 CrazyHusband
Thanks for pointing out the link to me earlier I will definitely look into it.

as rx'd


fifth day on, 3 hours sleep, fasted 6 hours(not IF, just didn't eat) and this is the end result. Rest tomorrow, then back at it on Sunday.

Comment #472 - Posted by: Adam/TempleOwl M/20/6'2"/190 at July 25, 2008 5:19 PM


9:53 as rx'd

Comment #473 - Posted by: Jensen at July 25, 2008 5:19 PM


As rx'd:


OHS sets were broken, but the burpees had to be broken up.

Comment #474 - Posted by: Ian at July 25, 2008 5:20 PM


7:51 20v, 115, ctd, 2h10"oh

Comment #475 - Posted by: Brutz at July 25, 2008 5:21 PM

a question on gym etiquette
is it rude to tell the guy doing bicep curls with just the bar in the squat rack to move so i can safely manage heavier weights? that stuff irks me. and when people are doing bench presses in the rack when there are six open benches and only one rack i want to lose my mind. i know they are entitled to use all the equipment but it is like sunbathing in the last parking spot, just rude.

Comment #476 - Posted by: willie at July 25, 2008 5:23 PM

9:05 That was fun!

Comment #477 - Posted by: SJV at July 25, 2008 5:23 PM

13:54 as rxd...

was really careful on the ohs (did them pretty slow to watch form)

nice wod!

did fran yesterday in 5:20 (about 2:30 minutes better than previous pr)

Comment #478 - Posted by: thorner at July 25, 2008 5:29 PM

as rxd........6:30....jb

Comment #479 - Posted by: JB at July 25, 2008 5:29 PM

We missed Fran yesterday so combined Jeremy with Fran. The pain we felt was nothing compared to the pain the parents are feeling. Our thoughts and prayers are with you.

3 rounds 21, 15, 9
95lb Thruster
95lb Overhead Squat


Comment #480 - Posted by: E-288 B-shift (CFD) at July 25, 2008 5:29 PM

12kg OHSq - still learning form on this one.


Comment #481 - Posted by: lelak at July 25, 2008 5:32 PM

We added 1 x 10ft rope climb (no feet) at the end of each round..

Nik 6:33
Daz 8:04
Bill 8:16
Ogi 8:35
Deanie 9:40 (used feet)
Kat 10:11 (used feet)

Comment #482 - Posted by: darren_insyd at July 25, 2008 5:37 PM

Let's not think about ourselves. We are blessed that we get to do this. Rest in peace little man! We'll see you one day.

Comment #483 - Posted by: AR at July 25, 2008 5:38 PM

Jeremy as rx'd: 6:28

i'm still getting OHS down, this was probably the best i've ever done them, i really felt they were all A2A, and same with the burpees, all chest to the ground.

overall i had a great day at the gym, after resting for a bit, i had the sudden urge to try some muscle-ups.

and...yes, I DID MY FIRST MUSCLE UP today, i was so pumped after that, i was literally smilng from ear to ear.

Comment #484 - Posted by: Gabe T. M/21/5'7"/160 at July 25, 2008 5:41 PM


Jeremy, as rx'd - 10:24. Overhead squats were rusty, had an inclination to push through my toes on many of them. Need to be faster and more rested.

Comment #485 - Posted by: smel at July 25, 2008 5:49 PM


as rx'd


Burpees chest to ground.

Did this about an hour after Fran to catch up from missing yesterday.

Comment #486 - Posted by: CT at July 25, 2008 5:50 PM


It always hurts to hear about a loss like Jeremy's. My little brother 3yrs old. My heart is in pain for his loss.

10:12 another slow time. I'm not sure exactly what's up.

Comment #487 - Posted by: Colin Davis at July 25, 2008 5:53 PM


as rx'd 5:36

Comment #488 - Posted by: Niv at July 25, 2008 5:56 PM

Small bar is killing me with OHS. Only have 100# weight set with 5' bar, so either have problem with hand distance or amount of weight I can put on the bar. Need a bigger bar from Santa, lol. Never needed anything bigger doing bicep curls and tricep extensions. Form is improving dramatically.

Jon m/21/6'0/153 - 7:48
65# OHS, burpee to 12" overhead 2 hand touch

Emily f/23/5'5 - 6:53
45# OHS, great form, moving towards rx'd after only 3 months of Crossfit with no prior training. Thanks Freddy C., you're the man

Comment #489 - Posted by: jticknor at July 25, 2008 5:58 PM

with 30k,just can't get the flexibility to do ohs right,burpees were easy,like yesterday the pull ups were easy but struggled with thrusters,lot of improving to do.

Comment #490 - Posted by: Pedro Barrera,Scotland at July 25, 2008 5:59 PM

sad to hear
I did'nt find any trainers in Canada I will help to liaise with the local YMCA if any are moving to St Thomas or London Ontario. to get it rolling.

subbed 1.5 pood ( 24 kg ) kettlebell dip
burpees normal love and hate them


Comment #491 - Posted by: tom lanning at July 25, 2008 6:00 PM

Scaled the weight on OHS, still nursing a surgically repaired knee. 8 minutes

Comment #492 - Posted by: TJ at July 25, 2008 6:02 PM

using 95# OHS-yay!
= 10:25

Post- "play" handstand push ups, cleans
Then hit a very steep hill off a dam and did 10 hill sprints. It was awesome. I walked backwards on the way back down. It is the steepest hill around.


Comment #493 - Posted by: in8girl at July 25, 2008 6:06 PM

1st time on OHS. Rx'd @ 10:48.

Comment #494 - Posted by: buss/41/6'2"/285 at July 25, 2008 6:08 PM

As rx'd, 5:32
The OHS could go a little deeper though....

Comment #495 - Posted by: Justin Spicher at July 25, 2008 6:11 PM

7:36 with a 30# air pack breathing air

Comment #496 - Posted by: Jett at July 25, 2008 6:13 PM

11:45 as Rx'd
OHS need some work..I found that if I point my feet outward and keep them farther apart, I can keep my heels on the ground. Any input on this?

Just wanted to add that yesterday I did Fran as Rx'd (95# thrusters)for the first time and had 7:50 for time. The last time I did thrusters in a workout, I had to use 65#.

My Crossfit Total also increased from 625 to 675 last time with only about a month in between.
To me, there is no proof like positive results and I've never seen results like this.

Comment #497 - Posted by: MA3 at July 25, 2008 6:14 PM


10:33 as Rx'd

I still feel a bit shaky doing the OHS, so I have to really go slowly and concentrate on those.

Comment #498 - Posted by: joebot at July 25, 2008 6:17 PM


I have a 7 year old son and a 4 year old daughter. This year a friend of their's passed away after drowning in a pool in which several adults were watching. I can't tell you how heartbroken I was after hearing this. I surf a lot and take my kids with me in the water and can't begin to imagine what it would be like not having them with me. Thanks for another eye-opener Coach.

Comment #499 - Posted by: Rauterki at July 25, 2008 6:18 PM

35# OH squats as these are still pretty new to me and I really detest burpee's.....7:23. Went to a nearby CF affiliate yesterday and have an appointment to go back next Tuesday for training in all the O-lifts!! :)

Comment #500 - Posted by: Sara at July 25, 2008 6:27 PM

Name change again, wife started up. Was andrewh

65# OHS - was losing 95. will go with 75 next time. I guess my form sucks - 8:58

45# OHS(shoulder problems) & knee burpees - 9:21

Comment #501 - Posted by: bears m/32/6'/205 & f/28/5'5"/135 at July 25, 2008 6:29 PM

Did "Fat Fran" this morning

(21-15-9 115lb thrusters and pull ups with a 20lb weight vest).


Then had to honor Jeremy this afternoon.


OHS complete sets. Burpees were just a clap overhead and feet leaving the ground. Hitting a target would have definitely made it more difficult.

Nailed 9 consecutive muscle ups 30 minutes after that. . . it was a good day for sure.


Comment #502 - Posted by: J Jones - Diablo CrossFit at July 25, 2008 6:36 PM

This was a very humbling experience, first time OHS'ing in over a year after some sprained shoulder ligaments.


21 - 65lb OHS / BP's (form went ugly early)
15 & 9 - 45lb OHS / BP's

Guess the good thing about starting out at the bottom is that there is nowhere to go but up!!

Comment #503 - Posted by: Matt T at July 25, 2008 6:37 PM

OHS 45#

can't find the balance. need real help


Comment #504 - Posted by: basil at July 25, 2008 6:40 PM

as rx'd

21's- 2.55m
15's- 3.29m
9's - 1.52m


OHS unbroken
burpees broken

Comment #505 - Posted by: kevin c at July 25, 2008 6:40 PM

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

I did the workout a little late today, but it was necessary to do to honor Jeremy and his family. Great workout COACH!!

As rx'ed 8:04

Comment #506 - Posted by: Larry-CrossfitSuffolk at July 25, 2008 6:50 PM



OHS need work. I don't think I was going down all the way and I felt a lot of pressure on my lower back.


Comment #507 - Posted by: Chris H_32_M_175 at July 25, 2008 6:51 PM


4:05 w/115#OHS

Gettin stronger,need to be in the games next year

Comment #508 - Posted by: Doc Monster at July 25, 2008 6:53 PM

When we moved to Florida, my wife said "we will NOT get a house with a pool." She grew up in Florida and saw too many news reports of infants drowning.

As soon as we got here, she insisted that both our kids (ages 1 and 3) take swimming lessons. The instructor, a kindly old grandma, was ruthless in the water. The kids were basically forced to swim or drown. Both screamed and cried bloody murder for about a week whenever they got in the water with the instructor.

And then a miracle happened. Both kids realized they could swim. Now they swim like little fish, and they love the water. My older son, who is 7, can swim faster than kids twice his age.

And my kids are alive.

Shelve the armchair psychoanalysis about growing up with water phobias. If you have toddlers, get them drownproofed. If you have kids, get them swimming lessons.

Comment #509 - Posted by: Ed H - M/43/5'11/205 at July 25, 2008 6:57 PM

very pleased to that this was performed as rx'd.
OHS are a weak point so OPT said it would be better treated as a strength workout with burpees thrown in as opposed to scaling the load.
squats got better so I know good things are going to come...especially when I learn to catch it and absorb it on the back of the traps.

Comment #510 - Posted by: Intent at July 25, 2008 6:58 PM

8:27 as rx'd

first ohs - no broken sets
first burpees - 15/9 broken

Comment #511 - Posted by: hcdc - 27/215/75 at July 25, 2008 6:58 PM

good work Rob C.

Comment #512 - Posted by: Intent at July 25, 2008 7:04 PM

9:57 w/ 1st set ohs unbroken.

10 min ellip wu 20/20.

Comment #513 - Posted by: kevin o at July 25, 2008 7:06 PM

75# OHS - 11:05

Comment #514 - Posted by: LF at July 25, 2008 7:11 PM


I scaled a normal back squat for the overhead squat, which I'm still having problems locking in my shoulders for. I'll work on this in my daily warmups. Anyways:


Could have been a little faster. Didn't smash the burpees as hard as I should have.

Comment #515 - Posted by: blk at July 25, 2008 7:12 PM

Yesterday I went surfing and decided to skip fran because my arms and shoulders were toast. Today I did fran followed by todays WOD after a 15min rest. That was dumb.
11:20 OHS done down to 11" box, but the burpees didn't have much 'urpe! to them.

Comment #516 - Posted by: Neil in Lakeland, Florida. at July 25, 2008 7:19 PM

9:15 as rx ed
wow fran crushed me

Comment #517 - Posted by: MACK at July 25, 2008 7:22 PM

5:37 as Rx'd

Comment #518 - Posted by: TPB at July 25, 2008 7:23 PM

CFWU x 2
as rx'd 5:53

legs cashed from earlier squat workout. Will improve time.

Comment #519 - Posted by: Augie 73 at July 25, 2008 7:25 PM


Need MAJOR work on OHS.
As Rx'd

Then I went for three Muscle Ups.

Comment #520 - Posted by: rs10s at July 25, 2008 7:27 PM


CFWU x 3


Not as rx'd because 1st OHS --> 18+3

Comment #521 - Posted by: tim p_az at July 25, 2008 7:38 PM

that was the most amazing video I have seen! WOW..she is great!!! god bless her and the Glassman's!!

Comment #522 - Posted by: lee-crossfit suffolk at July 25, 2008 7:38 PM

65# OHS, 2nd set broken.


Comment #523 - Posted by: JJ at July 25, 2008 7:43 PM


Been doing crossfit for 6 weeks. Still learning OHS. Don't have down so did front squats 65# & burpees as Rx'd.

Comment #524 - Posted by: mick at July 25, 2008 7:44 PM


Damn. First time doing Overhead Squats. First set of 21 was easy, after doing burpees though (should be called pukies), rest of sets were death.

6:32, then I laid on the ground in pain for 10min. my plantar faciitis was killing me.

Great workout. Jeremy is inspiration.

Comment #525 - Posted by: Muffin at July 25, 2008 7:44 PM

Very tired; double turn today

Comment #526 - Posted by: narco at July 25, 2008 7:51 PM


Comment #527 - Posted by: Hari at July 25, 2008 7:58 PM

38m 185

Comment #528 - Posted by: dmic at July 25, 2008 8:01 PM


7:11 as rx'd

Comment #529 - Posted by: R_Spad at July 25, 2008 8:02 PM


A - 9:21 (45lbs. OHS)

Comment #530 - Posted by: MAWL at July 25, 2008 8:02 PM


As rx'd: 5:19

Matt Murski and I have a 11:00 appointment tomorrow morning that i'm so excited about. (sarcasm)

I'm already hurting after the last few WODs that we have done and this one really put the icing on the cake for my quads. I'm so dead tomorrow.

Comment #531 - Posted by: Raze at July 25, 2008 8:06 PM

as rx'd: 5:20

Comment #532 - Posted by: russ m/45/175 at July 25, 2008 8:10 PM

9:15. as prescribed. Pretty disapointed in myself. I think Fran really took it out of me yesterday.

Comment #533 - Posted by: Dan at July 25, 2008 8:11 PM

Very sad. My prayers for the family's comfort. I had swim lessons when I was 4 years old. When I was 5-1/2 years old, my friend,his sister, and I snuck in the back yard and went swimming. After we swam for a short time, we tried to ditch the girl (my friends sister Rhonda), and when she tried to swim across the deep end to catch up with us, she drowned (she was 4 1/2). Before we went into the house, I looked back at the pool and did not see Rhonda. I went back near the pool and noticed she was limp, and near the bottom of the deep end of the pool.

My dad had this pole with a net on the end that telescoped out so one could remove bugs and leaves from the surface of the pool. I had used it before to get a toy from the bottom of the pool, so my first thought was to use it. I used this pole to snag her limp body and pull her to the surface where I was able to drag her up and out of the pool. She was not breathing, so I ran and got my mom. My mom gave her moth to moth and she started puking and then breathing. She ended up making it and grew up to be a healthy girl. I got my picture in the local paper with her giving me a kiss (still have the newspaper).

Time went by, and I had not seen or herd from Rhonda in like 25 years. She was able to track me down, and sent me a dozen long stem red roses and a thank you card for saving her life. We met after that, and I took her out to dinner. This was 12 years ago, and I have lost contact with her again.

So ya, teach your kids how to swim, and don't let the sneaky ones get by ya! When my own son was 5 1/2, I remember thinking there is no way a 5 1/2 year old child could have done what I did. I think now that the good Lord had his hand in it as well. Now I save lives for a living, go figure. :)

Comment #534 - Posted by: Gar at July 25, 2008 8:11 PM

Someone remind me next time not to under-estimate these workouts. I saw "Squat" and burpees and thought, "OH YA! I can do this 5 min no problem." then I thought about it.....ok maybe 10 Rx'd. Not likely. I made it to 7 of the 21 and thought I was going to die. Terrible form, no balance, technique? what technique. I dropped the weight to 65#'s and cranked out the rest....

11:44 (above + OHC)

Jeremy I'll get you next time. As for OHSQ. I'll be seeing you very soon. Next practice day you better watch out.

Schwartzie Out!

Comment #535 - Posted by: Schwartzie at July 25, 2008 8:14 PM

5:19, as rx'd

OHS unbroken
Burpees broken up all over the place.

Comment #536 - Posted by: po m/30/170 at July 25, 2008 8:14 PM


Scaled the OHS to 75lbs.


At least 85 on the OHS next time, if not as RX.

Kelly and Jeremy, I am so sorry for your loss.

Comment #537 - Posted by: Scott Andresen at July 25, 2008 8:14 PM

Finally! This is the 1st WOD that I've done since the games that has felt half way decent.

As Rx'd (game's rules burpees):

Comment #538 - Posted by: Chan at July 25, 2008 8:17 PM


15:23 as rx'd

Comment #539 - Posted by: D Craig at July 25, 2008 8:18 PM

as rx'd


OHS were very poor. Need some serious work

Comment #540 - Posted by: Rookie at July 25, 2008 8:20 PM


Rhonda was 3 1/2, and I was 4 1/2 years old at the time.
I just looked at the news paper article and noticed it.

Comment #541 - Posted by: Gar at July 25, 2008 8:21 PM

Nicole: sub'd 65# OHS, 7:41

Comment #542 - Posted by: jeremy and nicole at July 25, 2008 8:21 PM

As Rx'd for women 65#


Comment #543 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at July 25, 2008 8:23 PM

OHS modified to 55lbs.
All sets broken up. (still my first week doing WOD)

Comment #544 - Posted by: RH at July 25, 2008 8:24 PM


OHS from rack, hips below knees at bottom.
burpees, chest to floor, jump and clap over head at the top.

Comment #545 - Posted by: Troy/6'4"/205/St. Louis at July 25, 2008 8:27 PM


As rx'd 7:09. First time ever doing OHS.

Comment #546 - Posted by: Zach at July 25, 2008 8:27 PM

forgot to say: after WOD I went swimming for 30 mins. Inspired by the "quote of the day"

Comment #547 - Posted by: RH at July 25, 2008 8:29 PM


as rx'd


Comment #548 - Posted by: Rich K at July 25, 2008 8:37 PM

6:36 as Rx'd

Comment #549 - Posted by: a noble at July 25, 2008 8:41 PM


deepest condolences to Jeremy's parents.

as rx'd. (scaled weight up slightly to 96lb)


Comment #550 - Posted by: SX at July 25, 2008 8:42 PM

6:04 with 65lb OHS

Comment #551 - Posted by: Casey 23/m/170 5'6 at July 25, 2008 8:52 PM

as rx'd


Comment #552 - Posted by: afwalsh at July 25, 2008 8:55 PM

5:30, felt lingering effects of fran

Comment #553 - Posted by: Chris at July 25, 2008 8:57 PM


Comment #554 - Posted by: jek-M/36/66"/160 at July 25, 2008 9:06 PM


45lb overhead squat

Comment #555 - Posted by: Mike at July 25, 2008 9:09 PM


Comment #556 - Posted by: indiana boy at July 25, 2008 9:23 PM


@ home, as rx'd, 1" bar, goodyear shoes, perfect burpees, OHS below parallel, 1st 21 straight through, 9:25.

Comment #557 - Posted by: fireguy37 at July 25, 2008 9:28 PM

RXed @ 12:03

Comment #558 - Posted by: dave at July 25, 2008 9:31 PM

as rX's 8:49

Comment #559 - Posted by: Ernest at July 25, 2008 9:36 PM

55 lbs overhead squat, time 8:36. Wife did it with 2 inch steel pipe in 11:20. My three year old son and 1 year old daughter accompanied us, 3 year old made it through one round with his broomstick...daughter has the jump and clap part of the burpees down pat. Thanks crossfit for making me understand how lucky I am.

Comment #560 - Posted by: layman at July 25, 2008 9:37 PM

as RxD 12min

then 30 jumping pullups
then knee to elbow 100reps
finished w 2 sets of some lat rows
good stuff

Comment #561 - Posted by: Jay at July 25, 2008 9:37 PM


As Rx'd


Comment #562 - Posted by: Francisco @CF Pacifica at July 25, 2008 9:48 PM


as rx'd


Comment #563 - Posted by: FSO P at July 25, 2008 9:58 PM

4 mile trail run to gym
1 round CFWU
with 45lb o.h. squat

still working on o.h. squat form

finished by working on my kipping pull ups, finally feel like I'm getting in synch

Comment #564 - Posted by: paulyG 38/M/6'/175lbs at July 25, 2008 10:18 PM

Had to scale the OHS to 65lbs. My form was bad with the 95lbs. I'll improve, and Rx this one next time around.


It's always sad to do a hero WOD. This one was especially tough. Jeremy will be in my thoughts and prayers.


Comment #565 - Posted by: joe at July 25, 2008 10:39 PM

Note to self: don't precede a WOD with chips, salsa, and margaritas.

I subbed ~36# overhead squats and finished in 10:58.

The first set of OHS were unbroken. First set of burpees broken into 7, 7, 7.

Second set of OHS broken into 8, 7. Second set of burpees broken into 5, 5, 5.

Last set of both exercises unbroken.

Comment #566 - Posted by: chad m/29/6'5/220 at July 25, 2008 10:51 PM

46 - 6' - 210#

CFWU x 3

As RX'd


Comment #567 - Posted by: wtp at July 25, 2008 11:08 PM

M 37 5'10" 150#

Jeremy (scaled)
3 RFT (21, 15, 9) of:
40# DB OHS

(Wow. This is really hard with dumbbells. Also, my form blows.)


For Jeremy, the little who inspires big efforts today.

And for Randy Pausch (1960 - 2008), who died today, but before he went he taught us that time is precious and the day is ours to seize. Thanks for the inspiration, doc.

Comment #568 - Posted by: Apollo Lee at July 25, 2008 11:09 PM

as rx'd... used 135lbs on OHS.



Comment #569 - Posted by: Vance/27/M/5'10/223lbs at July 25, 2008 11:21 PM

45# OHS (unbroken)
Burpees (slow part)

rd 1 4:57
rd 2 5:30
rd 3 2:35

Plus 21 burpees this morning

Comment #570 - Posted by: DA M/35/5’11"/206/31.2% NOW 203/28.9%BF at July 25, 2008 11:54 PM

Scaled to 75# after my first attempt with rx'd weight gave me a wierd tweak in my neck.


I will warmup more deliberately next time.

Comment #571 - Posted by: MikeB m/38/5'10"/201 at July 26, 2008 12:20 AM

changed it a bit
2.5 mile sprints 1 min on, 1 min off warm up
95# OHS

Comment #572 - Posted by: eamon 27.m.170.5'8 at July 26, 2008 12:37 AM

As rx'd


Unbroken OHS the first set and hit the usual wall doing burpees that forced me to break everything after that. Felt good though.

Comment #573 - Posted by: JrJordan at July 26, 2008 12:51 AM

4:55 w/45# DB

Comment #574 - Posted by: DAVE/M/25/6'1"/185 at July 26, 2008 1:47 AM

Scaled OHS to 26kg(57#) 20mins

Love it how something that looks so simple on paper gives can be a real challenge !

Comment #575 - Posted by: chris at July 26, 2008 2:33 AM

Jack M/22/160/5'10
Ian M/26/158/5'11
Mike M/23/182/5'11

Jack and Mike subbed weight to 73#
Ian as RX'd

Jack: 11:22
Mike: 13:55
Ian: 13:43

For fun:

Tag team Ian and Jack: 1 for 1
60 reps of clean/squat/press 128#

Time: 16:56

Comment #576 - Posted by: Jack, Ian and Mike - South Korea at July 26, 2008 3:58 AM


Comment #577 - Posted by: BP at July 26, 2008 4:06 AM


Used curl bar for overhead squats.

Comment #578 - Posted by: Kristi at July 26, 2008 4:08 AM

as rx'd


Comment #579 - Posted by: Leon R at July 26, 2008 4:36 AM



Comment #580 - Posted by: Jeff H at July 26, 2008 4:38 AM


cashed out at 9:00 minutes after the 2nd round - I still got a great 9:00 minue workout - no one can take that away from me

easing back into this after injury - still a ways to go

My 18 yr old did the same using 45# ohs, pukie was knocking hard on his door, hard :o)

We had a close call with our 3 yr old last week while at the cottage - this thing can happen SO FAST!!!

Comment #581 - Posted by: mikeyb at July 26, 2008 4:40 AM

subbed 45# OHS


form practice was primary goal

Comment #582 - Posted by: BJP - m/27/171#/5'9" at July 26, 2008 5:01 AM

RX: 10:24

Comment #583 - Posted by: Greg/48/70"/205/3/17/08 at July 26, 2008 5:03 AM


subbed 65lb OHS. Work out was easier than expected, necxt time, will definately go heavier.

Comment #584 - Posted by: Team-G at July 26, 2008 5:11 AM



Comment #585 - Posted by: Ticotexas at July 26, 2008 5:15 AM


Comment #586 - Posted by: Anthony Oteri M/ 5"11/ 180 lbs at July 26, 2008 5:24 AM

8 min 50 sec

OHS 20kg
Burpees knees on floor for push up.

Did this in my garage, limited for space for OHS kept on hitting the ceiling with the bar. Felt I should have gone lower in squats but kept on losing my balance when I tried to get lower.

Comment #587 - Posted by: Elaine in sunny Scotland at July 26, 2008 5:45 AM

M/31/70"/195 lbs

7:36 As Rx'd

Comment #588 - Posted by: JR at July 26, 2008 5:59 AM


As Rx'd
Time: 6:12

My heartfelt thoughts and are with the Bloniasz family.

Comment #589 - Posted by: Haya at July 26, 2008 6:02 AM


correction: used 155# ohs - put on blues instead of yellows ha ha

cashed out at 9:00 minutes after the 2nd round - I still got a great 9:00 minue workout - no one can take that away from me

easing back into this after injury - still a ways to go

My 18 yr old did the same using 45# ohs, pukie was knocking hard on his door, hard :o)

We had a close call with our 3 yr old last week while at the cottage - this thing can happen SO FAST!!!

Comment #590 - Posted by: mikeyb at July 26, 2008 6:21 AM

used 115# ohs, not 155#, and not 95#

Comment #591 - Posted by: mikeyb at July 26, 2008 6:27 AM


Comment #592 - Posted by: david gladstein at July 26, 2008 6:38 AM



Comment #593 - Posted by: James Parent at July 26, 2008 6:44 AM


11:46, but this was back to back with yesterdays Fran.

Comment #594 - Posted by: Will M. at July 26, 2008 6:47 AM


Comment #595 - Posted by: Nathan at July 26, 2008 7:08 AM


As rx'd 15:45

Comment #596 - Posted by: Scott B at July 26, 2008 7:12 AM

Bunch of us at CF Reading did this today, all of us using broom handles, but burpees were as RX'd (pushup, jump and overhead clap) -
Hoping to make the affiliate blog with the video later.
RIP Little Jeremy, a tragedy.

Comment #597 - Posted by: Mister C at July 26, 2008 7:38 AM

Scaled to 75#

Time 7:30

tough one

Comment #598 - Posted by: MDS1971 at July 26, 2008 7:43 AM

as rx'd


Killer after fran yesterday

Comment #599 - Posted by: bmolloy m/22/165#/5'9" at July 26, 2008 7:47 AM

Bwt: 137

As Rx'd


This was way tougher than I thought it would be, my legs are fried from fran yesterday

Comment #600 - Posted by: Speal at July 26, 2008 7:55 AM

day behind




OH squats 45#, worked on tight form.
First time completing oh squats with any kind of weight.

Comment #601 - Posted by: power-girl at July 26, 2008 8:00 AM


7:28 as rx'd, except scale up to 99# OHS

Power snatch to overhead, OHS unbroken
Burpees broken twice rd 1, twice rd 2, unbroken rd 3

Comment #602 - Posted by: ScottH at July 26, 2008 8:10 AM

rx'd 6:51 burpees always get me

Comment #603 - Posted by: Troy at July 26, 2008 8:12 AM


I had to replace OHSQ with push press as I did a long run CFE last evening and my legs would give out. Scaled the weight to about 50lbs. time 8:48. My first week of crossfit and I love it. I have a good ways to get my strength as I only did weightlifting for mass before ( didn't do me any good either anyway ).

Comment #604 - Posted by: Oleg at July 26, 2008 8:19 AM

sub 65# ohs


Comment #605 - Posted by: Greg 22M/5'8"/148 at July 26, 2008 8:33 AM

M 38 182

Was a hard workout

I did it 3 times

Set one 8:04

Set #2 1806

Set # 3 30:45

Comment #606 - Posted by: JJG at July 26, 2008 8:45 AM

Reps as Rx

OHS 45 lb
Burpees as RX


Comment #607 - Posted by: Taylor at July 26, 2008 8:46 AM



OHS with just the bar, since my form sucks. I dunno whether it's a matter of flexibility, form, or both (THOUGH PROB BOTH)

Comment #608 - Posted by: jon_schmalensee at July 26, 2008 9:00 AM

45/f/145/5'6 11:43 70# knee Burpees

Comment #609 - Posted by: Kira at July 26, 2008 9:04 AM

as rxd, a day behind schedule


one of those where I knew I was in trouble... I read it and thought "thats not so bad..." yeah right!

Comment #610 - Posted by: OSV/43yo m/5'10" 165# at July 26, 2008 9:19 AM

Jeremy, God bless you and your family.

as rxed 7:46

rom issues with the 95 on the 15s and 9s.

Comment #611 - Posted by: Kevin McClellan 46/M/194 at July 26, 2008 9:21 AM

M 51 68 179 CFT 710
7:25 as rxd

Comment #612 - Posted by: monroe at July 26, 2008 9:21 AM

done yesterday 7/25/08


breakfast: run 45 minutes = 6 miles

cfwu, warm-up ohs, 10x45#, 5x75#

WOD: as rx'd
21-15-9 of:
95# ohs
burpees (woohoo games standard!)
time = 6:01

felt like i shoulda had this one way faster. after gettin thru the round of 21 unbroken just couldn't avoid breaking the set of 15 ohs. wuz excited to feel this one in my abs post workout.

Comment #613 - Posted by: cleverhandz at July 26, 2008 9:27 AM

broomstick overhead squats


Comment #614 - Posted by: avitevet at July 26, 2008 9:31 AM


7:14 rx'd. last set of OH squats weaksauce.

Wife 7:50 w/Oly bar

Comment #615 - Posted by: jay miles, chicagoland at July 26, 2008 9:35 AM

First round as rx'd. Scaled weight down to 45# for last two rounds. Pushed through last two rounds of burpees unbroken...


M 5'6" 32 135#

Comment #616 - Posted by: Noah at July 26, 2008 9:36 AM

Charity @ home
65# OHS
Games style burpees

Comment #617 - Posted by: Jeff & Charity @ CF Snohomish at July 26, 2008 9:57 AM




Comment #618 - Posted by: -E_xf/stL at July 26, 2008 10:17 AM

6:02 Rx

Comment #619 - Posted by: GAC - M/25/6'4/185 at July 26, 2008 10:20 AM


75# OHS
regular Burpees



Comment #620 - Posted by: CER at July 26, 2008 10:21 AM

65# OHS

Comment #621 - Posted by: collin at July 26, 2008 10:25 AM


10:27 65# OHS gotta work on my form, was better with no shoes but still wobbly, do burpees ever get any easier? I think not. Followed by a 1 hr spin class that was messy! Climb aboard the pain train. Love it, keep it coming coach!

prayers to Jeremey's family, great video coach
As a person who was scared of water as a kid (I'm from the Jaws generation, plus very dense so I sink like a stone in the water) I have seen my 2 yr old godson learn the techniques shown and I think it should be mandatory for anyone who has kids and a pool or near water. my $0.02

Comment #622 - Posted by: Ken at July 26, 2008 10:27 AM


45 minutes.

Comment #623 - Posted by: Burko at July 26, 2008 10:27 AM

7:08 65# RX'd for women
OH squats felt great! - burpees slow and sucky as always!

My thoughts are with Jeremy's family - may you find peace during this difficult time.

Comment #624 - Posted by: LAC-Ames 33/f/115/5'0" at July 26, 2008 10:33 AM


1st rd: 13 min.
2nd rd: 15 min.
3rd rd: 17 min.
Total: 45 min.

Comment #625 - Posted by: Burko at July 26, 2008 10:38 AM

19.30 as rxed

Comment #626 - Posted by: M/42/238/6'4" at July 26, 2008 10:48 AM


as rx'd


Full ROM on OHS. Burpees - full jump to overhead clap. Broke set 15 of OHS. Only set 9 of burpees was unbroken.

Comment #627 - Posted by: MWade at July 26, 2008 10:52 AM

6min 34sec

20kg OHS

Comment #628 - Posted by: HUBBY in Scotland at July 26, 2008 10:53 AM

One of my goals this year was to attend a cert and it looked like i would get to try next time something opened around dec or later. After watching this video and looking into ISR things are ging to have to change. My daughter is two months old and I honestly had no idea that infants could learn something like this. I figured the tube bathing suit then floaties, etc. was the only way to teach them.
Now it looks like the money I was saving for the cert is going to be going to ISR instead. But I do know I won't regret having to wait. Oh well see you guys at a cert soon. ( just later than I planned.)

Comment #629 - Posted by: DA M/35/5’11"/206/31.2% NOW 203/28.9%BF at July 26, 2008 10:54 AM

Subbed 45lbs OHS

1st WOD in 3 weeks


Comment #630 - Posted by: Wayne at July 26, 2008 10:55 AM


Sat. at carolina crossfit.

65# ohs


Comment #631 - Posted by: wendy at July 26, 2008 10:59 AM


As Rx'd


Comment #632 - Posted by: Kent at July 26, 2008 11:02 AM


Scaled 75#

Comment #633 - Posted by: mmalter at July 26, 2008 11:10 AM


Not cool

Comment #634 - Posted by: Blanx at July 26, 2008 11:13 AM



Comment #635 - Posted by: Neil at July 26, 2008 11:16 AM

6:21 - subbed 65lb. OHS - first time at Crossfit LB, thanks, I will be back.

Comment #636 - Posted by: ChadC at July 26, 2008 11:29 AM

6:00 as rx'd

Comment #637 - Posted by: MarcusG 5'9" 168 at July 26, 2008 11:32 AM

Age 36
BW 150#

As rx'd:


Comment #638 - Posted by: Shawn B. at July 26, 2008 11:33 AM



Comment #639 - Posted by: mbur at July 26, 2008 11:37 AM


As rx'd:


OHS form improves; watch stance (wider than expected); aim for 8:30 next time.

Comment #640 - Posted by: mlaramd at July 26, 2008 11:38 AM

89# osq for 21
45# osq for 15 and 9

Terrible osq form. 14'05"

Comment #641 - Posted by: StuPac at July 26, 2008 11:55 AM

first ever burpees ...

CFWU x3, subbed 10 ring rows for pullups

burpees from knees
21-15-9: 7:49

Comment #642 - Posted by: Harpo m/41/5'7"/145 at July 26, 2008 12:22 PM



Comment #643 - Posted by: quallnow at July 26, 2008 12:36 PM

7:22 as Rx'd

OHS were broken but felt better than they ever have.

Strong work Speal.

Comment #644 - Posted by: Chachi_20/5'11''/192 at July 26, 2008 12:36 PM

As Rxd
5:32 Could have been a min or two faster but I made up fran before this..

Comment #645 - Posted by: Tony R at July 26, 2008 1:33 PM

BW 173

as rx'd


Legs fried from the last couple of days

Comment #646 - Posted by: Eric O at July 26, 2008 1:35 PM


gassed the whole time...can do much better


Comment #647 - Posted by: wade at July 26, 2008 1:40 PM




55# ohs

Comment #648 - Posted by: ava at July 26, 2008 1:52 PM

Age 52/BW 250# "JEREMY" subbing thrusters using 55# "big bar", burpees as usual were ugly (13:15).

Comment #649 - Posted by: Stan K at July 26, 2008 2:11 PM


as rx'd
*need to work on ohs

Comment #650 - Posted by: Francis Vu Nguyen at July 26, 2008 2:12 PM


As rx'd

Comment #651 - Posted by: gimp at July 26, 2008 2:32 PM

rx'd :12::11

Comment #652 - Posted by: JSN at July 26, 2008 2:35 PM


Comment #653 - Posted by: Clark at July 26, 2008 2:41 PM


as rx'd


Comment #654 - Posted by: Nick at July 26, 2008 2:59 PM



As RX'd
19:10 (PR on OHS was 95# six weeks ago!)

5x10 sec. tuck sits
5x10 sec. L sits
5x10 sec. tuck planches

Comment #655 - Posted by: BrettL at July 26, 2008 3:22 PM

29 yom 225#
My heart goes out to Jeremy's family. We have our first child due in about a month and I can't pretend to imagine your loss. I gave it everything I had to day in memory of Jeremy.

as rx'd

Comment #656 - Posted by: Kuna at July 26, 2008 3:49 PM

cf w/u x2
scaled weight to 65lbs.
Burpees - jumped feet off floor overhead clap
Felt better than Fran, felt good to work the legs and core back to back.
Scaled weight to focus on good form.

Comment #657 - Posted by: CtP at July 26, 2008 4:25 PM

Scaled to 45lbs, form/strength finally ready for more weight.

Comment #658 - Posted by: fishnhat at July 26, 2008 4:56 PM

Not rx'd - ohs @ approx 38/8kg not 42.5kg
Used friends bar and weights - added on air bricks to bar as he didnt have enough plates

Comment #659 - Posted by: BrightonGeoff at July 26, 2008 5:07 PM

DA #629,

Give the money to ISR and then come to a cert as our guest. Or...you can come to a cert and pay and I'll pay for your kid's ISR. Your call.

The priority has to be ISR and then CrossFit.


Comment #660 - Posted by: Coach at July 26, 2008 5:08 PM

37-38kg and mostly ass to calves

Comment #661 - Posted by: BrightonGeoff at July 26, 2008 5:09 PM

as Rx'd : 9:50

Whew Wow Whoa What Happened

Bless you Jeremy, and many blessings to your family

Comment #662 - Posted by: BJS at July 26, 2008 5:14 PM

14:!4 as rx'd

Comment #663 - Posted by: Chris R at July 26, 2008 5:16 PM


Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats


Comment #664 - Posted by: danny at July 26, 2008 5:26 PM


Very generous of you, but from what I have heard of you, par for the course. :)

Comment #665 - Posted by: Gar at July 26, 2008 5:54 PM

75# OHS
21- 3:10
15- 2:59
9- 2:22

Comment #666 - Posted by: --E5fyrman-- at July 26, 2008 6:19 PM


Practice: None (rushed to get this in while kids were down for nap)

Train: Jeremy as RX'd - 8:41. Form pretty strict on most, trying to get some intensity back.

Comment #667 - Posted by: SMcFarland at July 26, 2008 6:19 PM

CFWUx3 (no dips)


Comment #668 - Posted by: SRH at July 26, 2008 6:23 PM

27 yom 173lbs

as rx'd


Comment #669 - Posted by: TMar at July 26, 2008 6:30 PM

27 yom 173lbs

as rx'd


Comment #670 - Posted by: TMar at July 26, 2008 6:30 PM

27 yom 173lbs

as rx'd


Comment #671 - Posted by: TMar at July 26, 2008 6:31 PM

never done ohs before
so instead of throwing them in a workout spent some time practicing form with just the bar.

The workout i did was sub the OHS for BW deadlifts.

Scaled deadlifts up to 80kg as BW is 75kg but garage gym only increases by 10kg


Comment #672 - Posted by: Adam P - Sydney at July 26, 2008 7:18 PM

Enjoyed this one very much so! I dont know about anyone else but this one was very similar to Fran for me. My wife is due August 26th, we are having a boy... My prayers go out to you Jeremy and your wife.


6:03 Rx'd

Comment #673 - Posted by: Jeremy Kinnick - Crossfit Kinnick at July 26, 2008 7:26 PM


1st time for Jeremy
Scaled OHS (1st Rd 45# 2nd and 3rd Rd 55#.)

Time: 10:28

Comment #674 - Posted by: jeff m at July 26, 2008 8:11 PM

Anybody got any good tips on the overhead squat? I think I really screw up on form on this (sharp pain in low back and heels coming up off the floor - this with no weight on the bar). This is a new movement for me and I'm not excited about getting hurt. Appreciate your tips, ideas, reference sources, etc.
this could the sign of a major postural problem. As a PT this is usually the first thing i have my client do. you have to push you through your heels and sick back on them. keep your shoulders back, throw your hips back and keep them locked. this forces your spine into a neutral position.

Comment #675 - Posted by: steve at July 26, 2008 8:31 PM

OHS I accidentally used 115.

OHS 115 lbs start from the floor

Burpees chest to the floor


time 4:38

I wonder what my time will be at 95 lbs

Comment #676 - Posted by: LT22 at July 26, 2008 8:48 PM

15,11,7 w/weight vest 20#

OHS 115#

Comment #677 - Posted by: prochargedmopar at July 26, 2008 9:16 PM

OHS 45#

Comment #678 - Posted by: prochargedmopar at July 26, 2008 9:19 PM

13:22 as rx'd

Comment #679 - Posted by: jb305 at July 26, 2008 10:20 PM


Take 3-6 months to develop some core strength and balance. Work your way into being able to perform air squats on a 65cm Swiss ball for balance. Ab work, and lower back work, are a good place to start for the core. I assume you are already doing back squats and front squats, if not, then try a program like the one found here: Stronglifts.com

Then start with a 45 lb. barbell. Practice with this. While holding the bar over head, squeeze your shoulders towards your ears. Gradually add weight as the weeks go by. I suggest you do this for all the core CF exercises. Attend the CF barbel certs, and Olympic weight lifting certs, or find out if there is anyone at your gym qualified to teach them. You may consider your local junior college, and see if they have an Olympic weight lifting class.

Once you have mastered (should take you around 6-12 months) all the basic CF exercises, then work your way into the CF WOD's.

Good luck!

Comment #680 - Posted by: Gar at July 26, 2008 10:25 PM


That is unbelievably generous of you and will look forward to meeting you and thanking you in person. I've already sent the info on ISR to two friends who have 13 and 15 mo. olds. Hopefully they will see the same value and importance that i did. I'm going to email you and will include a link to my homepage so you can see some pictures of the little one.

Thanks again.

Comment #681 - Posted by: DA M/35/5’11"/206/31.2% NOW 203/28.9%BF at July 26, 2008 11:06 PM

18 minutes
OHS 18-lb bar
burpees, plank/girl push-up

Comment #682 - Posted by: Fern at July 26, 2008 11:28 PM

as rx'd



Comment #683 - Posted by: KevinL at July 26, 2008 11:44 PM


Comment #684 - Posted by: coyo at July 27, 2008 2:27 AM


Warmup: KB drills

WOD: 12:47 using 65# for OHS

Notes: Performed 080726. Need more OHS work.

Comment #685 - Posted by: jeftyg at July 27, 2008 2:32 AM


as Rxed

Comment #686 - Posted by: Adc (CrossFit Sydney) at July 27, 2008 3:06 AM


As Rx'd

Comment #687 - Posted by: TomO at July 27, 2008 3:15 AM

As Rx:


Hilton hotel gym.

Comment #688 - Posted by: DS (M/35/185) at July 27, 2008 5:16 AM

as rx'd


Comment #689 - Posted by: CFcaymanMD at July 27, 2008 6:04 AM


13:13 as RX'd

Comment #690 - Posted by: Brian Diez at July 27, 2008 7:06 AM

As Rx'd - about 25-30 minutes.
Accomplished this WOD following 'Michael' and forgot to restart the timer.

26 Jul 08

Comment #691 - Posted by: Joshua at July 27, 2008 7:10 AM



Comment #692 - Posted by: rick at July 27, 2008 7:45 AM

meant to post scaled to 65#, not 95#

Comment #693 - Posted by: rick at July 27, 2008 7:50 AM

Sub: OHS 25 kg (lacking shoulder mobility)


Comment #694 - Posted by: Toyboy, Swe at July 27, 2008 8:19 AM


Comment #695 - Posted by: robr526 at July 27, 2008 8:43 AM


Comment #696 - Posted by: LQ at July 27, 2008 8:52 AM

Used 10# PVC for OHS (first time ever OHS'ing).
Regular burpees.


Comment #697 - Posted by: Yudy at July 27, 2008 9:07 AM

As Rx'ed: 10:30

Bar from ground. First time for OHS and they are a son of a bitch.


Comment #698 - Posted by: JohnFahn at July 27, 2008 10:50 AM

As Rx'ed: 10:30


First OHS's. They suck. Bar from ground each time made it tough.

Comment #699 - Posted by: JohnFahn at July 27, 2008 10:51 AM

A little late on this posting.

Using women's weight of 65lbs


Chest to deck on burpees...getting much better but still a few with the chest coming up first, hips last. Ick.

Comment #700 - Posted by: shannon H. at July 27, 2008 11:44 AM

That was tough after Fran. But I like OHS better than thursters. First set of OHS unbroken. Everything went down hill after that. I'm finally chalking my hands and that helps a ton.


Comment #701 - Posted by: jakers at July 27, 2008 12:35 PM


As RX'd: 6:51

Comment #702 - Posted by: d at July 27, 2008 12:46 PM


As rx'd 14:55

OHS was the toughest part.

Comment #703 - Posted by: Olde English at July 27, 2008 12:50 PM


Had to drop down to 75lbs after 7 reps in round 2.


Comment #704 - Posted by: Ash at July 27, 2008 12:55 PM

Did this one today.

OHS - 65# (probably could have went a little heavier, but wanted to work on form and MetCon.)

14:37. The burpees wrecked me.


Comment #705 - Posted by: richie at July 27, 2008 1:15 PM


Hung over....

Comment #706 - Posted by: KJK at July 27, 2008 1:26 PM

CFWU (10 reps for p/u's and dips)

As Rx'd - 6:59

ran 30 minutes after WOD

Comment #707 - Posted by: DJB at July 27, 2008 1:42 PM


dropped to 85lb during the middle set.

Comment #708 - Posted by: blatz 30yom/6'3"/220lbs at July 27, 2008 2:22 PM

16:10, very ugly

Comment #709 - Posted by: pipes at July 27, 2008 2:24 PM

Jeremy: 21-15-9 of 95# OHS + Burpees

time: 6:12- need to work on getting faster w/burpees. First time w/Jeremey. Now on to Michael.

Comment #710 - Posted by: RLPack at July 27, 2008 2:27 PM

21 15 9
115# Cleans

Comment #711 - Posted by: dyagg at July 27, 2008 2:33 PM

completed as rx'd but forgot to start watch so I dont have time. Probably close to 15:00

Comment #712 - Posted by: chris M/36/192 at July 27, 2008 2:42 PM

decreased to 65# OH squats


2nd workout back, felt less like dying at the end than yesterday. Can definitely increase OH squats next time.

Comment #713 - Posted by: gfedorak1 M/28/6/170 at July 27, 2008 2:53 PM

scaled to 67#OHS

Comment #714 - Posted by: JENNY O. 37F/125# at July 27, 2008 3:44 PM


Comment #715 - Posted by: Vince S at July 27, 2008 4:36 PM

as rx'd: 10:10

Comment #716 - Posted by: Bman19 at July 27, 2008 4:44 PM


Comment #717 - Posted by: B. Rhaly at July 27, 2008 5:09 PM

Jeff @ work

Comment #718 - Posted by: Jeff & Charity @ CF Snohomish at July 27, 2008 5:41 PM

7:15 as rx'd M/34/195

Comment #719 - Posted by: robo5717 at July 27, 2008 5:52 PM

17:11 as rx'd

the OHS were wearing me down at the end

Comment #720 - Posted by: benji at July 27, 2008 5:57 PM

cfwux3 + ohs practice
8:06 as rxd

Comment #721 - Posted by: jpratt at July 27, 2008 6:14 PM

36 y/o male, 150#, 68"

CFWU (no squats)
WOD modified with Back Squats 95# and Burpees 21, 15, 9.
Time 9:19

Comment #722 - Posted by: Karl at July 27, 2008 6:41 PM

5:29 65#
CFgames style everything:) default!

Comment #723 - Posted by: Sue Ady at July 27, 2008 7:11 PM


As Rx'd


Burpees suck, these both are certainly a couple of more difficult things for me.

Comment #724 - Posted by: amped at July 27, 2008 7:20 PM

Out of town Little League tournament--hotel WOD.

Comment #725 - Posted by: nutfam at July 27, 2008 7:36 PM

14 minutes (32 yrs, 5' 6", & 164 lbs)

21 reps @ 85 lbs
15 reps @ 75 lbs
9 reps @ 65 lbs

Comment #726 - Posted by: s_chan7 at July 27, 2008 8:02 PM

65 pound squats.

Comment #727 - Posted by: Brian at July 27, 2008 8:03 PM

OHS @ 65#


First wod after approx 3 wks off... weak stuff!

Comment #728 - Posted by: Sky 30/m/68/145 at July 27, 2008 8:29 PM


Fran and then this? Ow.

Comment #729 - Posted by: Skylar at July 27, 2008 9:48 PM

27 yom 6'2" 155#

Pre: CFWUx3 (pushups x2)
45# OHS x10
75# OHS x10

WOD: 21-15-9
75# OHS


Tried 95# but not having it without bumpers. Dropped to 75# and that was tough enough.

Post: 500m row 1:59 85%

Comment #730 - Posted by: Skeletor at July 27, 2008 10:22 PM


Comment #731 - Posted by: Mark Perrault at July 27, 2008 11:52 PM

11:05 broken sets

OHS depth not up to par. Should have subbed lighter than 95 lbs.

Comment #732 - Posted by: Brent Dodge at July 28, 2008 3:52 AM


Pool Bar

Comment #733 - Posted by: westxun at July 28, 2008 4:39 AM


as rx'd

Comment #734 - Posted by: mwf at July 28, 2008 5:01 AM

no time. probably 10 minutes.
#3 bar.
Fair effort.
Good WOD for K.

Comment #735 - Posted by: LeeA at July 28, 2008 5:22 AM

14 minutes....did 10k late last night...about 4 hours after Fran. Doing this early in this morning wasnt too bad but I was pretty stiff.

Comment #736 - Posted by: kaelder at July 28, 2008 6:11 AM


Performed this WOD immediately after "Michael." Trying to play catch-up.

Comment #737 - Posted by: Quietly Improving m/42/6'/183# at July 28, 2008 6:51 AM

~5:08 as Rx'd
At CrossFit Oakland at 6am
What a great group of folks there! No wonder they won the affiliate cup at the games. Nothing like a bunch of new friends yelling at you to push you a little harder.

Comment #738 - Posted by: Garth at July 28, 2008 7:51 AM

As RX'ed

Comment #739 - Posted by: Angel at July 28, 2008 8:44 AM

3:46 as rx'd

Comment #740 - Posted by: AFT at July 28, 2008 8:53 AM

used 45lb bar. 7:38

Comment #741 - Posted by: rorpen at July 28, 2008 9:17 AM

about 15 minutes

did about 5 OHS with 95 lbs and my lower back tightened up. dropped the weight to 65 lbs and was fine but took it slow to concentrate on form and avoid injury.

Comment #742 - Posted by: fla_hockeygod at July 28, 2008 10:12 AM

Scaled to weight


Comment #743 - Posted by: danimal at July 28, 2008 11:12 AM


12:40 or so...by my self and took a sec to get set to start. but all in all i hate burpees. always have and always will

Comment #744 - Posted by: j2005 at July 28, 2008 11:39 AM


as rx'd 12:02

Comment #745 - Posted by: Atreyu at July 28, 2008 11:43 AM

30lb Bar

Comment #746 - Posted by: fitz 25/M/175/71" at July 28, 2008 11:45 AM


as rx'd


Comment #747 - Posted by: headonkey at July 28, 2008 12:56 PM

45# bar
My OHS are so sad!

Comment #748 - Posted by: firedave at July 28, 2008 1:12 PM

32 male

as rx'd

Comment #749 - Posted by: Pat B. at July 28, 2008 1:23 PM

When I did this workout, which I completed in under 12 minutes (I didn't get the exact time), I found that my flexibility limits my ability to squat while keeping the bar overhead. As I squat, my arms and the bar come forward. Are there exercises and stretches that I should be doing to allow me to do the OHS with proper technique? I felt some strain on my shoulder today.

Comment #750 - Posted by: Christian Simamora at July 28, 2008 1:41 PM

Ran 1 mile.

9:11 as rx'ed

Comment #751 - Posted by: Joe C 34/5'5"/160# at July 28, 2008 1:49 PM


95# too much for my weak shoulders. 8 of first 21 at 95# but the pain did not feel beneficial. Didn't have any other bumper weights handy to throw on the bar, so had to OHS just the bar for the remainder of the WOD.


Comment #752 - Posted by: Butte at July 28, 2008 3:15 PM

Got fat over the past two weeks due to lots of drinking and eating. Got to stop that! ;-)

cfwu x2

as rx'd


Comment #753 - Posted by: Adam W 39/184/5'7" at July 28, 2008 3:27 PM


8:38 as rx'd

Comment #754 - Posted by: Ryan Jones at July 28, 2008 3:42 PM

as Rx'd
had difficulty going as deep as I should have for the squats.

Comment #755 - Posted by: David at July 28, 2008 3:47 PM

as Rx'd
had difficulty going as deep as I should have for the squats.

Comment #756 - Posted by: David at July 28, 2008 3:47 PM

subbed 65# ohs


Comment #757 - Posted by: al deezy at July 28, 2008 4:09 PM


I suck at OHS - trying to work on proper form/depth, so I subbed with 65lbs. Still slow though...

I know the little guy is in a better place, but I can't imagine such a loss - Jeremy's family is in my prayers.

Comment #758 - Posted by: Evin.Sven_24/m/195/6'1" at July 28, 2008 5:05 PM

7:00 as rx'd

Comment #759 - Posted by: Ryan at July 28, 2008 5:05 PM

10:14 with 85#, 95# was just not happening for some reason.

Comment #760 - Posted by: Josh G at July 28, 2008 5:30 PM

as Rx'ed on Saturday at a Vegas Gold's:


Comment #761 - Posted by: Herm @ CF Los Altos, CA at July 28, 2008 5:55 PM

as rx'd

TIME - 10:50

Comment #762 - Posted by: smithwick's at July 28, 2008 6:18 PM

third time going overhead...right shoulder is not that flexible!

45# bar.

Time: 11:08

Post: Shoulder stretch, ab work, leg stretching (hammies are tight!)

Comment #763 - Posted by: CJ_6'4/31/200_Ottawa at July 28, 2008 6:33 PM

as rx'd 7:05

Comment #764 - Posted by: Kristian V at July 28, 2008 7:17 PM


as Rx'd: 8:08

I was pumped to do this workout in honor of Jeremy.

Comment #765 - Posted by: Matt Laney at July 28, 2008 7:31 PM

(done 7/28 after a rest day)
OHS were fairly easy but the burpees got me lightheaded quite a bit.

Comment #766 - Posted by: Mike Scott M/41/5'10"/205 at July 28, 2008 7:37 PM


subbed heavily for this one, did squats with 2 20# dumbells for over head squats.

time was about 12 minutes, forgot to set my watch.

Comment #767 - Posted by: j-seal at July 28, 2008 7:45 PM

First time doing overhead squats - 45 lbs

Comment #768 - Posted by: Steelkilt at July 28, 2008 8:15 PM


late post 15:36 as rx'd, first time actually doing a wod with overhead squats. just been practicing.

Comment #769 - Posted by: Charles Mendoza at July 28, 2008 9:48 PM


As Rx'd
21-15-9 OHS 95# & Burpees 25:30

Gotta love the OHS, even though mine needs plenty of work. Legs were also killing me from weekend activities with the kids. Playing catch-up on the WODs

Comment #770 - Posted by: Jason M at July 28, 2008 10:27 PM


Comment #771 - Posted by: Wade at July 28, 2008 10:41 PM


65pounds for OH squats, did not have to break up squats:-) happy with that!

Comment #772 - Posted by: Alenka at July 28, 2008 10:45 PM

scaled to 45# OHS


OHS's are still my nemesis...NO flexibility...hips are banged up bad today..

Comment #773 - Posted by: stinker at July 29, 2008 3:30 AM

As Rx'd in globo gym 7:59

Comment #774 - Posted by: mike in the ro at July 29, 2008 4:02 AM

CFWU x 3


Post -- old legs and tri's

Comment #775 - Posted by: kunkle at July 29, 2008 5:12 AM


As Rx'd in 7:58. Took bar from rack. 1st and 3rd set of OHS, as well as last set of burpees unbroken.

Rest in peace little guy.

Phil 4:13

Comment #776 - Posted by: EricB in IL at July 29, 2008 5:35 AM


as Rx'd


Comment #777 - Posted by: jmcneal at July 29, 2008 6:30 AM


Comment #778 - Posted by: peesu (Fin) at July 29, 2008 7:56 AM

Correction. Time was: 17:41

Comment #779 - Posted by: peesu (Fin) at July 29, 2008 9:02 AM

woman's bar with no weight.

Comment #780 - Posted by: Pointer 32/F/5'2/103 at July 29, 2008 9:17 AM

Nic - 6:51, as rx'd
Katie - 8:12, 35# OHS

Comment #781 - Posted by: Haas_Greeley,CO at July 29, 2008 9:46 AM


TDub 1st time

Comment #782 - Posted by: Twall at July 29, 2008 10:13 AM

WOD: as rx'd - 7:48

Comment #783 - Posted by: Seth at July 29, 2008 10:36 AM


as rx'd


this was an awesome workout

Comment #784 - Posted by: mackey at July 29, 2008 10:47 AM

as rx'd

time = 6:22

Comment #785 - Posted by: Paul S_30/185/6'0 at July 29, 2008 10:47 AM

14:44....scaled down a couple times during OHS...ended up at 80 lbs.

Comment #786 - Posted by: Deuce - M/32y/140lbs at July 29, 2008 11:49 AM


First time to really do OHS, used only 45 lb. bar

Comment #787 - Posted by: Adam at July 29, 2008 12:55 PM

sub 65#

Comment #788 - Posted by: hiflyer51 at July 29, 2008 1:20 PM

14:20 as Rx'd

Comment #789 - Posted by: Brad 32/m/225 at July 29, 2008 2:03 PM

45# OHS
My first Jeremy.
My first time OHSing. Looking back, I prob could have done it with the RX'd weight.
Next time

Comment #790 - Posted by: CaliChasM/6'7"/49/250 at July 29, 2008 2:15 PM

As rxd: 14:10

Comment #791 - Posted by: broderic at July 29, 2008 3:05 PM

Jan-Michael: 10:37
AL: 14:25
Ryan: 14:36 (45lbs OHsquat)
Taylor: 14:30
Vicki: 15:52 (2x 5lb. db)

Comment #792 - Posted by: Ukkrew at July 29, 2008 3:20 PM

as rx'd
1st and 3rd set of OHS unbroken
butt gauge: 2 risers, 1 step, 2 2" foam pads

Comment #793 - Posted by: Ed H - M/43/5'11/205 at July 29, 2008 4:01 PM

Bwt: 165

As Rx'd


Comment #794 - Posted by: Cory at July 29, 2008 4:47 PM

My OHS sucks. I need to work on these post workouts.

14.10 b/c of falling foward on the OHS

Comment #795 - Posted by: Rosie in Atl at July 29, 2008 4:51 PM



Comment #796 - Posted by: mmcg at July 29, 2008 4:55 PM


Comment #797 - Posted by: dcyn at July 29, 2008 7:39 PM

45 lb ohs 12:06

Comment #798 - Posted by: homerba at July 29, 2008 7:45 PM

CFWU x 3
7:09 Sub 3" Slosh Pipe for 95#

Comment #799 - Posted by: IBS at July 29, 2008 8:00 PM

as Rx'd 10:57

Could have gone faster but I have nowhere to dump so I to go slow and careful on the OHS. Great workout though.

Comment #800 - Posted by: MacDaddy M/39/5'10"/185 at July 29, 2008 8:25 PM

out of shape

Comment #801 - Posted by: sleeper at July 29, 2008 8:41 PM

65 pound ohs. technique still needs improvement.

time = 13.24

Comment #802 - Posted by: spatterson at July 29, 2008 9:00 PM

m 27 175# 5'9"

I missed this workout the other day so I did it after my Crossfit Total...

As rx'd for a very slow 9:47

Comment #803 - Posted by: Brian at July 29, 2008 9:16 PM


as rx'd: 11.11

Jeez I'm feeling feeble these days.

Comment #804 - Posted by: stewyd at July 29, 2008 9:29 PM

K did this in about 10min with bar #2
didn't get low enough on thrusters and isn't cleared to jump on burpees yet (ankle) knee pushups

Comment #805 - Posted by: LGA at July 30, 2008 5:51 AM

bar only
roughly 15-20 min
need to work on flexibility back,shoulders

Comment #806 - Posted by: footdoc at July 30, 2008 6:48 AM

scaled OHS weight to 80 (should have done 95 but 80 was on the bar and i was lazy)

didnt check the clock until after my first set of OHS; 8 minutes after that

Comment #807 - Posted by: Will C at July 30, 2008 7:21 AM

As a parent, I can't begin to imagine.

Smashed this hard.

As rx'd 5:03 mins

Comment #808 - Posted by: BarryT at July 30, 2008 7:21 AM


Comment #809 - Posted by: morisong at July 30, 2008 8:10 AM

Jennie: 27 F 160 5'9"
65# Overhead Squat

Time= 8:15

Comment #810 - Posted by: JennieLee at July 30, 2008 11:05 AM


Scaled weight down to 75lbs.

Time: 6:55

Comment #811 - Posted by: Antun Karlovac at July 30, 2008 11:57 AM

9:45 (Stop watch problem so not positive of my time, Matt’s is accurate though)

Matt: 12:53

Comment #812 - Posted by: Doug at July 30, 2008 12:51 PM

as Rx: 6:50


Comment #813 - Posted by: Dr Cotner at July 30, 2008 1:53 PM

Test comment to see comment posting time

Comment #814 - Posted by: Ron at July 30, 2008 2:47 PM

Super secret comment posting time test...ignore...

Comment #815 - Posted by: Ron at July 30, 2008 3:19 PM

Anand S:

sub broomstick OHS


Jessica B:

sub 30# OHS


Comment #816 - Posted by: headonkey at July 30, 2008 4:15 PM




Comment #817 - Posted by: Dan Silver at July 30, 2008 4:28 PM


As Rx'd


Comment #818 - Posted by: pvbfire at July 30, 2008 7:36 PM


Comment #819 - Posted by: Grundl at July 30, 2008 9:38 PM


rx'd as rx'd


Comment #820 - Posted by: Lando at July 30, 2008 11:48 PM

Very cautious because of shoulder. No pushups on burpees & careful lowering on OHS.


Comment #821 - Posted by: rowcoach at July 31, 2008 4:57 AM

Course 0.5 mile + CFWU

WOD: Fait en 13:04. Subbé 45lbs au lieu de 95lbs. J'ai rushé pas mal sur les overhead squats, pas capable de descendre beaucoup: manque de flexibilité dans le haut de mon épaule. Je suis vraiment un gros porc.
Go Éric go!

I need more cowbell.

Comment #822 - Posted by: bigmarc_nb at July 31, 2008 8:10 AM

snatch 115x2
CJ 165x2

then jeremy with 65lbs OHS in 9:36

Comment #823 - Posted by: patrick 26/m/6'1'/182 at July 31, 2008 8:12 AM

8:30 as Rx'd, first workout back in 2 weeks.

Comment #824 - Posted by: Svor 26yom/175 at July 31, 2008 8:56 AM


14:40... kind of

did 16-12-9 on the OHS because I was struggling so bad with the 95# and my shoulder not feeling great.

Comment #825 - Posted by: bpgpitt at July 31, 2008 11:15 AM

As Rxd: 9:56

Comment #826 - Posted by: NaXx - M/32/5'6/170 - Langley AFB Crossfit at July 31, 2008 6:51 PM

as rx'd 7:14

Comment #827 - Posted by: Jerome_Chicago_26/m/151/5'6" at July 31, 2008 7:27 PM

12 mins

Comment #828 - Posted by: Ralphy at July 31, 2008 7:30 PM

Scaled to 66 lbs


Comment #829 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at August 1, 2008 1:47 AM

65 Lb OHS

Comment #830 - Posted by: ScotB 25/m/185/5'10" at August 1, 2008 7:27 AM


21, 15, 9 OHS/Burpee

75# OHS

25# OHS

Comment #831 - Posted by: MikeyPaul at August 1, 2008 8:48 AM


as rx'd: 7:44

this is day three of two-a-days...feeling pretty smoked.

Comment #832 - Posted by: MoGreene at August 1, 2008 9:58 AM


As rx'd


first time doing this one. OHS harder than i thought they would be with 95lbs. burpees always kill me.

Comment #833 - Posted by: TC at August 1, 2008 10:04 AM

as Rxd:

10:10 - PR

Comment #834 - Posted by: NeilT m26/6'3''/180# at August 1, 2008 10:44 AM

45 lb OHS

Comment #835 - Posted by: Mark & Theresa at August 2, 2008 4:14 AM


Comment #836 - Posted by: Luneleger at August 2, 2008 12:27 PM


As Rx'd


First 21 OHS were unbroken, which is a PR.

Comment #837 - Posted by: BrianG at August 2, 2008 1:17 PM


As Rx'd


First 21 OHS were unbroken, which is a PR.

Comment #838 - Posted by: BrianG at August 2, 2008 1:19 PM



Comment #839 - Posted by: Verve at August 2, 2008 2:57 PM

11:23 RX

first time

done at one world

Comment #840 - Posted by: austin mclean at August 2, 2008 4:15 PM

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

7+ minutes

Comment #841 - Posted by: tcash m/34/142/5'5" at August 2, 2008 7:46 PM

Scaled overhead squat to 66 lbs.


Comment #842 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at August 3, 2008 2:47 AM


Time: 8:57 as RX'd

I did this one after Michael and it certainly had an impact on my quad endurance driving out of the hole on this one. Burpee's certainly didn't help. Can't wait to do this again on a fresh day.

Comment #843 - Posted by: Brent Maier at August 3, 2008 10:13 AM



Comment #844 - Posted by: Steven K at August 3, 2008 5:19 PM

Done on 7/31 after making up the 5x3 push jerk wod.

5:40, as rx'd.

And holy crap, a Danny Silver sighting!!

Comment #845 - Posted by: Dale_Saran at August 4, 2008 9:24 AM

As rx'd

Total: 14:05

balance an issue with the OH squats
burpees are a pain!

Comment #846 - Posted by: Adam B. | 36m | 6'-1" | 198 lbs at August 4, 2008 1:28 PM


sub'd 75# OHS


OHS: 11, 10
B: 11, 10

OHS: 8,7
B: 8,7

OHS: 9
B: 9

Comment #847 - Posted by: Nick from SLC at August 4, 2008 4:05 PM

30 y/o, M, 5'9", 200 lbs.

As Rx'd in 6:25

Comment #848 - Posted by: Alex at August 4, 2008 4:26 PM

WU: 12 rounds shadow, heavy bag
WOD: scaled to 65 (tried 85 didn't feel safe - maybe with bumpers). Didn't keep time as I was in the gym.

Comment #849 - Posted by: Mischa: 148 lbs 31 yom at August 4, 2008 5:47 PM

14:18 as Rx'd
probably 110 in the box today

Comment #850 - Posted by: Meyer at August 4, 2008 7:55 PM

7:29 with 65 lbs

Comment #851 - Posted by: Brandon C at August 5, 2008 7:14 AM


CFWU - 3. Regular reps. Superman. Burgener.

Not bad. Depth & tech pretty good on OHS. Couldn't dump weight so that affected time a little.


Comment #852 - Posted by: jrm at August 5, 2008 8:14 AM

Me: 42yo/M/5'10"/172 lbs / 10% BF

Warm Up: Back Squat WOD from Tuesday 080805

WOD: Jeremy 11:59

95lb Overhead squats: A to A overhaed squats keeping a pretty good shoulder shrug and tight core throughout. Broke all sets into between 5 and 11 reps.

Burpees: From chest to the ground to clap overhead. Broke burpees on first set into 11 and 10. The last two sets un broken.

Cool Down: 10 Bar Muscle ups working on keeping a piked position throughout the rep.

Have Fun, Train Hard,


Comment #853 - Posted by: Billy at August 5, 2008 2:07 PM

Is this supposed to be 21-15-9 sets and then do that 3x times? It took me 45 minutes, looking at the other people's times, it doesn't seem correct.

Comment #854 - Posted by: Stan at August 5, 2008 2:30 PM

7 minutes, 45 pounds, bar on shoulders, burpees 5,5,5

Comment #855 - Posted by: ncb77 at August 5, 2008 7:39 PM


as rx'd 5:59

Comment #856 - Posted by: skichiiwa at August 5, 2008 10:53 PM

CFWU- 12 pu's @ 30
40lb. OHS


Comment #857 - Posted by: verve at August 6, 2008 1:42 PM


Comment #858 - Posted by: olypt57 at August 7, 2008 7:32 AM

As Rx'd on 08/07 6:35

Stan the man,

its 21-15-9, overhead squats and burpees. Not 3 rounds of 21-15-9, just one round 21 O.S, burpees, 15 o.s. burpees, and 9 o.s. burpees.

At least thats how i interpret. Otherwise, I am not in much shape either.

Comment #859 - Posted by: matty trav11 at August 7, 2008 6:03 PM


Comment #860 - Posted by: TimDrake at August 7, 2008 7:39 PM


65# OHS


Comment #861 - Posted by: rICH IN ST SOMEWHERE at August 7, 2008 8:00 PM

as rx'd

Comment #862 - Posted by: gbk at August 10, 2008 12:07 PM


subbed 35lb kettlebell swings for burpees , not the same but I need to take it easy for this weekend.


Comment #863 - Posted by: BigCurly13 at August 14, 2008 9:35 AM

5:23 as rx'd on Aug 26th.

Comment #864 - Posted by: gaucoin at August 26, 2008 7:18 AM

I'm 100% in favor of helping children feel more comfortable in the water. I do this by personally getting in there with them. When I'm not in the water. I close the gate to the pool. Children are quick but it's really on the parents to insure their safety. Make the pool inaccessible to your toddler like the electrical outlets, stairs and chemicals under the sink. I'm going to get down to brass tax. If you can't keep your kids away from the pool then you need to ask yourself if you are responsible enough to have one. How long is a child going to sit and float like that anyway? 15 minutes? An hour? They can't very well yell out can they? Watch your kids or make it impossible to get to the pool. It seems more humane than tossing them face first into the drink. It's sad to hear about the loss of a child. Im guessing it will also be sad when that kid grow up and sees that video. I'd be pretty resentful.

Comment #865 - Posted by: Bear at August 27, 2008 6:11 PM

95 lb. Barbell Squats x 21, 15, 9
Burpees x 21, 15, 9


Comment #866 - Posted by: TheROBmma (M/32/5'11/195) at August 28, 2008 5:40 PM

M/39/170 - as Rx'd


Comment #867 - Posted by: Richie D. at September 1, 2008 8:42 AM

As Rx'd


Comment #868 - Posted by: RecOnifer in Iraq at September 6, 2008 3:49 AM

cfwu x 2
wod as rx'd
all sets of OHS broken

Comment #869 - Posted by: kcm at September 8, 2008 9:14 AM

5:48 as rx'd

Comment #870 - Posted by: seth c at January 8, 2009 5:37 PM

06:08 as Rx

RIP little angel. God bless Jeremy's parents.

Comment #871 - Posted by: md at May 3, 2011 5:41 AM

4:32 as rx'd

Comment #872 - Posted by: tyler t at May 3, 2011 8:51 PM

4:32 as rx'd

Comment #873 - Posted by: tyler t at May 3, 2011 8:53 PM


As Rx'd

RIP Jeremy

Comment #874 - Posted by: Bill Gibson at August 9, 2011 7:40 PM

6:23 as Rx'd
Rest in Peace Jeremy

Comment #875 - Posted by: Derek Louquet at May 14, 2013 6:50 PM
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