My legs hurt

HERO BIKES=AWESOME!

Thank you Lauren and Coach!!!

This will be the end of my legs!

OH MY GOODNESS!! Sounds ouchy!

Karen, is that you???

Greg and Lauren you're the best. Thank YOU guys.

Lauren you look even better than those hot bikes.

oooo man

Phew - that was intense. I went back to fix a punctuation error and it was worse than dropping the bar when you miss a lift.

Seriously, on Wall Ball shots: 150! This is what I get for going off the main-site programming on the weekend. The gym was closed so I made up my own workout - 50 Box Jumps, 100 Walking Lunges, 150 Squats - and my quads hurt for a couple of days. I was really hoping tomorrow would be a SP/PP/PJ or something.

I like these KB videos, but why do the instructional videos always seem to come the day after we need them. Was this already posted in Exercises/Demos?

Sweet single-speeds!

Greg & Lauren, thank you!

No Coach, Thank you!

Jesus you gotta be kidding

Those bikes are awesome.

Coach and Lauren -

You are the ones that deserve all the thanks for forging this community and changing the lives of so many.

MaxG, exactamundo. What Coach and Lauren have given the world is priceless...but good show with those bikes!

I think I'm going to sub 16lb Sledgehammer swings...300 of them perhaps? We'll see ;)

what can you do instead of wall balls?

Thank you Coach and Lauren...just...thanks....

Those bikes are great! You deserve them and much more.

I don't have enough space at my gym to do wall ball shots, nor do they even have 20lb. medicine balls. What would be a comparable substitute?
Thanks.

Coach and Lauren,
Thank you both for your dedication to all of us!

Regarding the workout: I said earlier that I would be ticked off if it had anything to do with legs. Well, I'm not mad, I'm a wee bit nervous. My legs are tired and sore. Maybe, I just say I did the workout and post a good phantom time on the boards. Hmmm......

I like what im seeing BRING IT ON

coach & lauren -
You Deserve everything you can possibly receive!

Keep kickin it!

3,2,1, GOO!

Good.

Just when you think there isn't a work out that couldn't destroy your legs even more then a typical crossfit workout, there is "Keren"!!

On a more important note, Greg & Lauren, I would like to thank you so much for coming up with such a fantastic program, and how every day im on the edge of my seat for the following workout to be posted. You guys deserve all the thanks in the world!!

tough on the legs but, my buttcheeks are on fire!!!!!!

THANKS

Truly...thank you Glassman! Enjoy the bikes! Will do Karen with my wife Karen for the first time... funny thing is, I love wallballs and she hates it... :0)

#17 and #19

A good sub for wall ball is jumping dumbbell thrusters. The jump helps mimic the explosiveness of throwing the Dynamax ball. These are killer, so be careful with the weight you use.

I've also seen people do thrusters with an empty bar (no jump) if they have shoulder issues that are aggravated by catching the ball.

Have fun!

coach and lauren: as everyone above me has said, the thanks go to you both

and i can't wait for karen tomorrow. it's gonna be a great birthday present

I'll be subbing the wall balls with 45# thrusters. I'm assuming there is a 1:1 ratio here?

For those of you asking about subs, according to the FAQ the standard sub is thrusters using two 20-lb DBs. This doesn't mimic the explosiveness, required of wall-ball shots, though.

Looking at those bikes in detail, really makes you appreciate them and the perhaps gives a clue into the mind of a crossfit follower:

Not a single corner was cut in the assembly of those bikes. Top end components from top to bottom and front to back. Simplicity in build, yet refined. A single speed requires less maintenance and repairs, kind of like the minimalistic approach CF has taken to equipment.

Perfect gifts for a couple of great folks!

...other funny thing is, today my wife and I and a few friends did the "bottom to bottom Tabata squats" and we sounded just like the group on the video... :0)... it was hilarious and painful at once...... it seems our timing wasn't very good considering tomorrow's WOD...

Ohhhh!!! This is PERFECT!! I just put up a ten foot high pull-up bar in my front yard (could have gone with the back yard, but then the neighbors wouldn't have anything to scoff at)!! Anyways, the reason I went so high was so: 1) its ring friendly & 2) so I have a ten foot target for wall ball. This is GREAT!! But I'm a little bummed out I have to stop at 150. ;-)

PEACE!!

Speakin' o balls, I was just watching Dodgeball. Any body catch that gym in the Uber American Instructional Film? Rings, ladder bars, parallel bars, I mean, jeepers!
And then there's the fact that dodgeball was first played by opium addicted china men throwing severed heads. So, what's a head weigh, ten, mebbe twelve pounds? Don't know about you, but in honor of the Beiging olympics, and Patches O'Houllihan, I'll be tossin' a twelve pound ball tomorrow!

Good lord...because my legs weren't already smoked. That which does not kill me I guess...

Nice SS's. King headsets, Thomson posts and stems, Brooks custom saddles, Stan's ZTR 355's, good build.

I love going to the gym, seeing those guys on the machines just sitting there watching you and doing one round of exercises in the time it takes them to rest.

#32...All I know is that dyke can throw!

I suppose my gym wont appreciate me chucking a ball against a wall, so I will have to sub this one out. Yikes

Those bikes are really awesome, the hero names are a great idea and I know if I was riding a race and looked down and saw those names I wouldn't be able to give up. Coach and Lauren deserve those for coming up with such a life changing work out community. (Lauren looks quite good, I must add).

Bad news for me, tomorrow I'm getting a procedure done and am not supposed to work out using arms or chest for 10 days, which is about 2 and a half WOD cycles. This bums me out, but as long as I eat healthy and start running and maybe throw in some squats here and there I should be able to pick up around where I left off. Wish me luck guys, I'll be checking on your progress!

I've never met the Glassmans (Glassmen?), but I know they're better people than I even hoped.

Thanks for giving me free access to the best thing thats ever happened to me fitness wise. Even my skeptic Physical Therapist fiancee buys in 100%.

If you didn't believe in what you preached, this exercise would be an utter failure.

Just look at you're run of the mill personal trainer for more evidence.

Now, I'm going to smoke your workout. Or have it smoke me. I'll let everyone know.

G&L,

You two are the best. Thanks for everything you do.

Much love.

What is the standard height for wall ball exercises

Nice Bike Coach....3,2,1,GO!

O.M.G!

Lucky for me all I have is a 10lb ball...but I may skip this one and swim. My heart says yes but my legs say NO!

for you folks west of houston, note that Casey Burgener was (or will be, depending on time zone) on Letterman tonight, around 10:40 CDT. it was typical Letterman fare, but props to Casey anyway.

what's like a good time for this?

Thank *you*, Coach & Lauren. What you do is great. I am thoroughly enjoying CF and love to be the part of this global community.

Thank you Coach and Lauren.

Is there somewhere on the CF site that tells who the benchmark workouts are named for? (i.e. who is Fran? Helen? etc?)

Coach & Lauren,

As other have said, we need to thank you. You've changed and enhanced so many lives more than you could ever imagine. The generosity and value of this website and community is priceless.

The bikes are awesome. Ride strong and ride long.

question
my choice tomorrow is:
a.) sub 45lb bar thrusters
or
b.) 12lb wall ball (my only one) and increase reps
what do you think?

#36: Thanks for the laugh, I love that movie.

"If you can dodge a wrench, you can dodge a ball!"

Goodnight Karen, see you in the morning.

I have slight jet lag, but I'm excited to get into this, and embrace the suck!

Coach & Lauren, Thank you for your courage, brilliance, and generosity, You have made a difference. Enjoy the bikes.

Coach, and Lauren.

Thanks should be given to the two of you not only for putting out the greatest fitness principles ever, but for changing lives. I look forward to meeting the two of you someday. Coach people want another cert in Okinawa....(hint, hint)
God bless the both of you.

Greg

Greg & Lauren,

What you have created has truly changed my life in so many positive ways. My physical & emotional well being as well as my professional career path.

THANK YOU

Coach & Lauren,

You're making a difference.

Thank you.

I hope to tell you that in person one day.

dmic,

choose B) 12 lbs for 200
that's my vote...

I don't have my Dynamax ball yet. Supposedly, it shipped today. I'm having thoughts of gutting a basketball and making a temp medicine ball. Gotta get my CF fix tomorrow!

Anybody else notice how militant the Dynamax crew is about ordering heavy balls? I attempted to order a 20# ball and I got a very long email explaining how 20# is too heavy and how crossfitters hurt themselves all the time using the heavy balls. I finally caved and bought a 10# ball. I figure they know a lot more than me about medicine balls. But if I get the thing and 10# just seems ridiculously easy (which I doubt it will), I'm gonna be a bit irritated.

Hey Lauren...

Wanna go bike riding sometime?

Those bikes are like CF programming: bomb-proof! The girls and heroes are just too cool.

Greg and Lauren, today is the perfect day to offer my thanks. You have received greatly because you have given greatly. Your generosity to me personally has been astounding, and your personal and professional riches are well deserved. Thank you.

Coach and Lauren, thanks for everything and all the hard work. You are truly reaping what you have sown (sp?), in a very positive way.

Karen as rx: 9:56

JD-180
CrossFit Torii Beach

Coach and Lauren,

Your fitness concepts are gracious enough, however it is your generosity, selflessness, understanding and knowledge that you so happily give away that sets you apart.
Thank you

NO FREAKING WAY

I was at crossfit revolution today checking the place out, and Eric the owner suggested we do Karen!!! HAHAHA We beat the WOD by 8 hours, LOL. 7:24 my first time through. pretty tough, i won't lie. just got back from Pineapple Express. go see it, hahahahahhaa.

NICE LID COACH

Vancouver Patty

Coach and Lauren,

I support each of your current hairstyles and hope you take those bikes off some sweet jumps.

Love from SF,

-D.

Thank you!

I was curious what people thought about using a standard 12# ball but throwing at a 17 foot target?

where can i find a good warm up for the wod's

Coach and Lauren,

I would like to echo the sentiments of others in thanking you for the life changing inspriation you have provided so many of us.

I was fortunate to meet and get to know the Glassman's as well as many of their "family" members. I can honestly say that I have yet to me a more gracious, yet humble pair.

Their unsung support of our military and first responders cannot be overstated. As a member of the latter group, I have personally witnessed their ongoing genorisity to all of those who put themselves on the front lines of societies most dangerous places.

Although the bikes are an exceptional token of appreciation, they cannot begin to repay the debt of gratitude owed to each of you for what you have done for so many of us!

Thanks again and always!!

Coach, Lauren, You're the best! We love you! (We miss the days when you were around more often, but, oh well.)

P.S.: I'm going to make Roger do Karen this time. He won't be able to walk for weeks.

5:18 with a 12pound ball. did not have a 20pound one.

m/38/6'3"/220

as rx'd w/ a 20# db
8:53

i actually used a 20# db and threw it in the air and caught it 150 times. was not as bad as i thought.

Lauren, Coach: ENJOY THE RIDE. We are certainly enjoying the ride with you!

thedogbarks: The Official Crossfit Warm Up is comprised of

Samson Stretch (1 every round, 20-30 secs on each leg)
Air Squats
Situps
Back Extensions
Pullups

BTW, it's posted on the FAQ. 1-2-3 GO!
Dips

All of them 3x15 if you can manage. Assisted or scaled down if needed. Should take you 10-15mins and could feel like a full wkout... Take it easy.

Err. . . What Dan said.

(sweet jumps are AWESOME!).

-jj

I'm totally stoked for Karen...not that my legs feel awesome or anything...not only have the last few days been murder but I just finished the night out with a hockey game.

Guess I'll be havin' fun doin' 150 45# Thrusters at the globogym. They don't have 20# medicine balls much less a 10" wall to throw it against.

Coach and Lauren,

Thank you.

you know you are a hardcore crossfitter and patriot when you have a sick bicycle with the 'heroes' names printed on it

A day does not go by that I'm not constantly reminded of what CF,(Coach and Lauren) have done for this great community. Your generousity constantly encourages us to pay it foward, not just w/a healthy lifestyle but in all aspects of life.

Could never thank you enough.

40/m/176cm/72kg

6kg Medball

7:48

9.29

m/43/185

7:51 as rx'd

So... my MB is a basketball filled with 26# of sand. Globo gym only goes up to 12#. Weak! This will be interesting...

Semper Gumby!

Words cannot express the gratitude that I have.

ENJOY Coach & Lauren!!!
We appreciate you and you have made a difference!
lisaq

Coach & Lauren,

Thanks for all that you have done and continue to do. You deserve what you recieve!

Mmmmmm Mmmmmmm the kool-aid tastes good!!! I try to pass it around as much as possible. I 100% beleive you are making a difference. You have made a difference with me, my wife, and now one of her girlfriends. I do my best to keep my Marines charging ahead with CrossFit. They have seen the changes in me and that motivates them! Also thanks for the input on our new Combat Fitness Test, that's some good stuff!

Semper Fi!

Dustin

45# thrusters for me. We'll see how this will work. My poor quads and glutes!

Who is the Courtney Love looking chick?

is it still crossfit if I wear gloves while I do the WOD? My hands are torn up from all the pull-ups yeaterday.
PS - I love it

Subbed 35# thrusters.
21'23"

F/32/140#/5'7

Greg and Lauren,

I just have to say that I still feel so privileged to have met and seen you and others work on the development of crossfit. I won't ever forget the those awesome days of being a human lab rat with things like the odd lifts and being the one to see if the ropes are safe to climb before anyone else uses them.

awesome... this is one of the only benchmark WODs i hadn't done yet

11:27 Rx

34/M/183

15lb Ball

5:42

20k Bar, 150 reps, 22.34
My legs didnt want to do those thrusters!!

Yesterday's WOD: 20:44.

I've gotten a few people interested in playing Fantasy Football, but it was brought to my attention that the sign in procedure was a little troublesome.

Here's the easiest way:

Go to http://fantasysports.yahoo.com and click the link for Fantasy Football. Select join custom league and enter league number 282954 with the password 321go and you're all set.

Thanks again to Corey for pointing this out!

Dave

David, is that closed to a select few, or is that something we can all get into? If I need to start my own fantasy league I'd be more than happy.

Lauren and Coach you are welcome. You have given so much to so many.

I wonder if any of the truly astute bike enthusiasts have picked up on the 650B wheel sets or my favorite subtlety, the Fudgie and Athena paw stamp! Enjoy.

Johnny Mac

36/M/225

Porch

6:30

As rx'd - 8:13

For all you have done, do, and will continue to do

Thank You Coach and Lauren

18 lb ball, 175reps

9:45

Thanks Coach! I am in the best shape of my life thanks to Crossfit, well the 2nd best shape. The best was when I did crossfit the first time around.

M/6'/185

150 thrusters 45#
11:15

Coach,
Thank you for the gift of CrossFit. You two make the world a better place, but most of all, you assist, enable, and inspire many world-wide to repeat such an excellent and sincere service to mankind. Many thanks, and God bless you and your family.

Just not going to lay off my legs this week, huh?

As rx'd

15 mins

M/39/185

Done with a 15lb ball, the heaviest in the gym so I tacked on another 25 reps, dropped way past parallel and threw above 10 feet.

175: 9:58

More better faster

27/6'8"/215

45# thruster

11:11

10:34. 18# ball.

15:05 F/20/135/5'5"

F/20/145/5'7"
20lb ball, 8ft target
11:39

Coach and Lauren - thank you for everything!

Single speed MTB - that's awesome.
Those decals would increase anyone's power output for sure!
Brooks saddle.
Those are one of a kind bikes for sure.

I recently swapped out my road bike's gears and made it SS - a whole new world.

As rx'd 9:27

m/26/5'4"/144

We did this on the Monday rest day at CrossFit Fredericton, so who knows what we get to do today!

Karen As Rx'd
Time: 9:10 (-2:34 PR from 080412)

Coach and Lauren,
Thank you for opening all of our eyes to what true fitness is all about. You have changed so many lives and you continue to do it everyday. We affiliates cannot thank you enough for all you have done. I don't know where I would be in my life without CrossFit.

"Karen" as rx'd: 6:58

7:55
sub'd 200 wall ball throws with 15 lb. ball as that is all i had access to

As rx'd

8:19

CFMMD

Subbed 45# thrusters.

9:55

8:28- 12# Dynamax ball to 10' target. Finally found a 10' target at the apartment....My target was the bottom of my upstairs neighbor's porch rail. I saw my neighbors leave this morning so I knew I wasn't going to disturb them.

This was MUCH easier than my usual 25# sandbag throws to the ceiling. I need about a 14-16# ball for these wallball shots.

M/511/206/34

as rx'd
5:26

as rx'd

9:56

just back off r&r leave.

does 15lbs of fat count as a weight vest? if so...
as rx'd w/ 15lbs weight vest

27/M/5'11"/170lbs

As Rx'd:

8:09

CFMMD

26/M/5'11"/200lbs

As Rx'd:

9:42

CFMMD

21/m/140

On vacation no wall ball, instead did 30 muscle ups for time. First time ever doing it.

time - 10:58

afterwards worked on linking consecutive muscle ups, i was able to get 4. My goal is 10

F/38/140/5'7"

CFWU x 2 (w/o ohs)

8:08

But used 6kg ball (approx 13#, I think)-heaviest I could find at the gym. Target probably between 8-9 ft due to the ceiling height.

scaled w/5kg med ball (workout partner stole the 7kg one)
15:33

Dave, I am all for counting fat as a weight vest. I am carrying a good 20lb extra.

No, Coach and Lauren, thank you!

And another testament to the gift you've given us: Jeremy Jones, the most passionate of our DCF partners, is now living his dream job as full-time CrossFit trainer, manager and owner.

Cheers.

Nicole: 7:37 sub'd 14# ball

Coach and Lauren,
You have changed my life in ways I never thought possible. MY thanks to YOU.

Nicole Gordon, CrossFit Hampton Roads

36/M/82KG

sub'd 20KG Kettlebell swings x 150 reps
6m26s
I guess it was a lot easier than wallball shots

subbed 120 kb swings 1 pood
3:45

maybe that was too easy?

m/47/175
9:15
Sand filled basketball weighs 25 lbs.

8:01 as rx'd. Legs are killing me today. I know they are going to die tomorrow after this. Hurray for rest day!

Whats with the leg torture!? Does recovery time not exist in Crossfit?

Subbed 150 20lb dumbbell thrusters. Missed my goal of a sub 10, but will get it next time!

10:35

Congratulations on the bikes, Coach & Lauren. May each trail mile together be a blessing to the both of you, and may the spirit of Pukie, patterned onto those awesome leather brooks saddles, be a constant reminder to stand up out of the saddle and peddle hard. :)

How do i get one of those bikes? Seriously are they for sale?

Coach & Lauren: You two are the best! Thanks for all the friendship & support youve shown over the years. We love you.

Greg & Mallee Amundson

Karen as Rx'd, 7:30 on the dot.

Then four mile run and sprints. Pukie snuck up on me again. I should've worn my t-shirt ;)

for those of u looking for substitutes it is not advised but i do them with a 25lb. weight but you must be very careful not to end with a mouth full of bloody chicklets

33/m/6'/190

6:51

good burn

One more reason to love crossfit...

I'm at work and I went to get some peanut m&m's (get off my back) and they got stuck in the machine. I don't want to put another 50 cents in because I know I'll then eat two packs. So I squat down, and give it a good ole fashion deadlift to the machine. And wah lah - m&m's. Luckily nobody walked by!

Thanks again cf.

My quadricep has been feeling numb, it almost feels like it's asleep. I've been training pretty hard lately and am just wondering if anyone knows if this is fatigue or what I should do for it.

M/17/160

WALL BALL SUB

Jeff Martones KettleBell cert isn't all about Jerks and Snatches! He also teaches the KB wall ball sub.

I wouldn't know where to find a demo of it or I would would have posted it.

It it involves a front squat a flip -n- toss and a catch just like the real deal wall ball. The KB doesn't go up as high (unless you're really brave) and doesn't hit the wall but I think it's a great stand in. It DOES hit the floor a few times though for a person as uncoordinated as me.

It's WAY more fun than the real wall ball. I won't miss being smashed in the face by the ball on every single rep. I can never get that move right. I like my men with smashed up faces - I'd like to keep mine the way it is.

I'm about to do it with my 20# KB

I'll have my mom do some DB thrusters if I can find some 10s! I know I gave her a set of 10s and 6s a long time ago but she doesn't know where she put them. I should make her use my 20s as punishment!

Bwwwahahaha!

6:35 as Rx'd

Rested a little too much, but wanted to pace myself without burning out. I love WODs that are less than 10:00!

Coach, I've told you so many times and I can't say it enough: Thank you so much for building this amazing community!! Not only has CrossFit changed my life, it has had a dramatic impact on my family, friends, and many loved ones. Now as a new affiliate owner, we are able to pass this 'gift' on to our community. We will always have you to thank!

Mike

Dave 36/M/6'5"/204

As Rx'd: 05:06

I can barely type right now!

Scott is doing his later...

Regards,
Dave

M/34/150

Scaled to 11lb. medicine ball.

12:07

Subbed dumbell thrusters - 20 lbs
9:29

3rounds CFWU

Karen as rx'd

16:04

Spent the last two days working with my arms overhead, let's just say the ball was barely making the target. That was humbling.

Subbed 2x20lb dumbbell thrusters, 150 times

7:16 in sets of 25

As Rx'd for women (14# MB/8 ft target)

7:34

Last time was 7:30.

Even though I was 4 seconds slower today, my form and accuracy was much much better than last time.

M/22/6'1"/185

As RX'd 6:31
First time

Coach and Lauren-

I am thrilled that this has been a beneficial experience for the both of you. You certainly deserve all of the blessings of your success, and it is we CF-faithful who owe all the gratitude to you.

Thanks for sticking with us.

Sky

bw 165

subbed thrusters

8:31

6:27 as rx'd

5"10/178

30/m/5'10"/225

10:51 as rx'd

6:34

20# KB wallball sub

Thanks Jeff Martone.

M/45/152

7:30 sub'd 14lb ball.

That was great! I love crawling out of the gym after my 15 minute workout and everyone around is looking at me like I'm retarded. If only they new what you can do to yourself in that short amount of time.

I completed the 150 20lb wall ball shots in 10:58.

Then fell over.

Semper Fi

M/28/166/6'0"

Subbed 150 db thrusters 2x20#

22:00

25/m/185/5'9"

as Rx'd

7:20

viva la revolution!

25/m/185/5'9"

as Rx'd

7:20

viva la revolution!

30/m/195

10:11 as rx'd.

Sorry but that orange coffee cup in Lauren's hand caught my eye; Misha's Coffee from Oldtown Alexandria owned by CFOT Coach extraordinaire; Andrea Seward!

Greg and Lauren, from someone who has been training folks his whole life; Thanks for raising the bar, sharing your vision, and inviting me along for the ride!

-Jerry

Greg and Lauren: You're most welcome. Any chance JMac talked you both into bringing those babies down for our next adventure race. I bet there nothing like sugar sand in Florida on a single gear! Thank you and ENJOY!

Jmac and Brian: Thank you for bringing everyone together to say thank you in such a special way!

30/m/195

...forgot to add...

ran 1 mile warm-up and then 1 mile cool down.

m/24yo/148#

8:55 as rxd

Ohh Trevor, time to go to your dark place today, buddy...

West Tigris Crossfit
Jeff 9:31
J.D. 10:03
Geoff 10:33
Brandon 13:01
Nick 13:15
Garrett 14:55

49m/5'10"/229
"Karen"
subbed #45 bar thrusters for #20 wallball
12:25

Tougher than I thought it would be. Almost 18 months into Crossfit and this is the first time I did Karen.

9:36.
m/30/68"/157#

m/45/5-8/150

CFWU x 3

150 Wallball shots, 20 pound ball

9:10

That was... exhilirating!

modified:

20lb. bumbell thrusters

7:25

m/29/218

Greg and Lauren,

I'm thankful to have had the opportunity to meet you both in person. Thanks for all you've done, and continue doing, for all of us!

Cheers!

Thank You Lauren and Greg for bringing CrossFit into the lives of so many including myself. You two have created such a large caring family. You have touched the lives physically and mentally of people around the WORLD. It is trully amazing the impact that you have had. Thank You Thank You Thank You!!!

6:45

30m/175

8:15 as rx'd

first time with karen

13:51 - no chalk available - the ball got really slippery!

M/3/135

As RX'd 8:44

M/27/214

15min.

my first. so... PR? ha!

M/36/5'11"/165

As Rx'd
9:13

First time trying this workout.

Black Dragon 7
1SG Nash

Rx

8:23

m/43/5'9"/181

hurt my right rotator cuff doing one arm dumbell snatch squats yesterday

So, when are these going to become stock bike offerings and where do I get mine?

31/m/186

as rx'd (ten foot target)

8:36

I’d like to add my thanks to what seems to be turning into a deserved Glassman appreciation day. I can’t fathom the amount of time, effort, money, and resources that it took to build and takes to maintain the CrossFit community. Freely given away to any takers. It reminds me of folks who refused to patent their inventions because they felt the product served the public good. Not too many folks like that around these days.

And Dan—best quote yet.

f/37

4:18 - used a 10lb med ball at 8' x 100 (puppy)

Whats with the leg torture!?
Does crossfit believe in recovery time?

32/M/5'10"/230
15 LB ball
12:45
burn, baby, burn!

23/m/193lbs.

karen as:rx

4:46 first time i didnt break any up and a pr

11:22 - 177 X 18# ball

m/31/5'9"/195lbs

8:12 w/ 22lbs med ball

. . . though it lost about 2lbs of sand all over me from rep 75 or so until the finish. Duct tape special. Sand reminded me of my time in the Sandbox.

14:10 As Rx'd with a 12# ball.
I know, Rx was 20 pounds, but Rx was 20 pounds and 10 feet, I calculated the work (f x d) that it would take to move the 20# ball from the bottom of my squat to 10 feet, approx 6.5 ft of travel for 130lb/ft of work. So, a 12 pound ball would need to travel about 11 feet to require the same amount of work, so I made my mark at 14.5 ft, with the use of a 24 inch box, a 10 inch box, and a 5 ft pvc with a marker taped to it (CrossFit leads to creativity). So, eventhough I used less weight, the increased distance requires teh same amount of force, and I consider it still being as Rx'd.
Any comments or criticisms are more than welcome. I'm really weak at wallball, was only getting 4 and 5 shots during the 2nd and 3rd round of Fight Gone Bad at the Cert this weekend, but today I felt good about my performance and look forward to improving.

No,thank YOU Greg and Lauren! :)

CFWUx3

During the WU, I thought my legs would be the problem for the WOD, being stiff from the last couple days. Turned out my shoulders were hurting the most.

Subbed 35lb bb thrusters

11:55

30/M/180

As rx'd: 11:06

8 sets of 15, followed by 3 sets of 10.

My ass hurts, My lats are on vacation, my traps called me names all night long, and my core told me to go pound salt. and now I have to go do 150 wallballs No Coach I love you! 321 oh screw the motivational crap this is gonna be hell and im psyched!

CFWU x 3

Karen as Rx'd:

10:17

Homemade 20# ball and 10' target against house. Raced with the sun before it got over my spot and the shade disappeared.. :) Also thought legs would be the limiting factor -- turns out it was the lower back!

7:31
After 32 20# wallballs subbed to 10#. First time doing wallballs since feb before the knee surgery. Legs still weak and left shoulder started acting up. Gonna listen to my body for a while although, I'm pretty sure it's just a matter of time until the shoulders get some work done.

10:07 as Rx'd

33/F/5'10"/154

First time with "Karen;" really wanted sub-8, but legs refused to cooperate.

14# ball; 10' target
8:52

WU .5 mile walk on tread mill
135# BP x 100
WOD
subbed wall ball w/ 40# BB thrusters
13:04

M/24/6'1"/215

as rx'd: 6:06 ... i feel as though my height is a huge advantage for this one since i don't really need to throw the ball all that much further past my hands by the time i'm up on my toes ... maybe just under 2 feet as opposed to some of the shorter guys who have to throw it 3-3.5 feet.

sub 16# ball
8:11

24/m/5'11"/197
First time trying that one...8:11 as rx'd...I like that one.

Subbed 120 17.5 lb Thrusters

Time: 8:00

9:40 as rx'd

36/m/193lbs

As Rx'd 11:22

First time, great WOD. could of been 1 min faster.

BW 172

6:02

"Karen" for Tall Guys
11' Target (aimed above the box on bball backboard, and to the right)
18# MedBall (heaviest I have access to)

8:42

Thanks Coach!

m / 29 / 6'1" / 190#

Karen with 22# ball.

12m 36s.

m/38/193/70"

Subbed 45# barbell thrusters.
13:30. I suck at thrusters. Not gassed too badly, but losing contact between bar and chest and frying the shoulders. Need to get some form help.

Did 100 squats to work form after.

Did todays wod "karen" in 9:01.

will someone fill me in on how CROSSFIT feels about supplementation,
Vaso-diolators, creatines, post work out shakes, all the rest, test boosters, please let me know,

I cant wait...after yesterdays WOD my back, abs, triceps, biceps, forearms and o yeah legs! are all on fire, cant wait to see how my body reacts to todays WOD. I only have access to an 8lbs ball, does 200 reps sound about right?

27m/72"/202

as rxd 4:29

Who really needs to be able to walk up stairs get in there car walk the dog tie their shoe or do any other pedestrian type task not me.. At least coach doesnt seem to think so... Im off to shock in the ice bath

A 11lb med ball was the heaviest in the gym and I wasn't able to bounce it off a wall so I just threw it up in the air as hard as I could.

200 reps, 9:43

as rx'd 4:22 pr

#207 kbon83

Not an official CF position, but all I have read indicates the following:

1. Do the WODs, with a CF, Amundson, or Burg warm-up
2. Supplement WODs with a zone diet, incl fish oil if necessary and
3. Sleep (8 hrs/night preferred)

Thanks ScottE i do eat the zone diet and all, and take my mutis and fish oils, so i am on the right path so far, thanks again

40/m/160
as rx'd 12:37

38m/6/184

wod as rx'd

6:46

Dustin 6'4/m/25/200: 7:22

Brian: 5'8/m/31/160 7:46

M/40/5'9"/150

9:42

Thought it would be the legs that gave in first but it was the shoulders...
Probably not all 10' up but I punished myself by doing them again if I wasn´t satisfied.

Thanks coach for your great work.

7:00 14#

Bwt: 138

As Rx'd:

6:19

Bummed with this. Didn't have it today and I think the arms are still recovering and were taking a lot out of me.

m/35/221/5'11

Subbed 45# thrusters w/ barbell. Didn't wanna go w/ the 12# ball. Last time I did, knocked over a picture.

14:15

31/m/5'6"/175
as rx'd 6:52

Just over two weeks into this crossfit thing and I think I might have to petition my condo association to install an elevator in my building. I can hardly walk up the stairs after these workouts....especially todays!

F/19/5'6"/140

Substituted 6# - 8:22

F/37/5'4"/141ish

150 wallballs for time.
Subbed 20lb (total) db thrusters. 10:53.
Did some L sits in warmup and some leg extensions afterwards. I know.. I know... I want some vanity muscle lol

as rx'd
10:00

M/22/5'5"/174

12# was the heaviest I could find.

8:10

Anyone else working out here at Crossfit KRAB, Iraq?

as rx'd 8:28

first time with this WOD. Wasn't real happy with my time. I guess some days you have it and some days you don't.

32/M/230

Had to sub 7kg (15#) ball cause its the only one we have at the fire house.

As Rx'd - Time: 8:26
+ 25 shots (to make up for weight) Time: 9:20
+ 2 x 200 meter sprints

Gonna enjoy this.
I have a basketball hoop that has a 10' backboard. I'll have to undo the bolts and take the rim of for today.

Cycled home with a belly full of chicken then Karen. 6'23". Horrible. 40 minutes later still feel sick.

27/M/215#/6'1"

As Rx'ed: 5:19- pr by 1:56, and only second time I've done Karen, but my ace and shoulders get torched with her.

Coach, a bike is the very minimum of what you should receieve for the fitness excellence you endow upon us.

Well, like others, I could only find a lighter ball than Rx. However, unlike others, my gym closed in the middle of my workout. I got 150 in, but that was all before I was kicked out.

7kg MB
150 Wall ball shots

6:05

M/24
Bwt:195

Taking rest day today, crossfit comp this weekend. But I'll be sure to pull a 2 a day on sunday and do this with the wallball sub I learned at Martones KB cert.

f/46/5'7/160

Havent been this sore in years!!

Karen: 12# med ball (all I have)
10 foot mark on side of house.
shade and breeze...lucky me
8:53

First w/ Karen.
Happy w/time considering how my body feels.

M 38/6'2"/189 time 7:05 Rx
F 34/5'5/ time: 10:50 Rx
F 8/4'9/69 100 reps 6 pound ball 8 feet time: 6:50

I first met Coach a year ago July at the Jupiter cert. Other than a brief exchange of e-mails, my only contact with him was reading his occasional posts, at times acerbic, straight from the bottle no chaser thank you kapow corrections of some fool's blithering mopery. In a word, I was terrified, expecting something on the order of John Houseman in The Paper Chase. By chance, I was lodged in the same motel and literally bumped into him in the lobby Saturday morning. "Johnnie" he exclaimed upon seeing me, and gave me a bear hug. Over the next two days I had the honor of stealing a moment or two of his time as well as listening to his discourses, always riveting, humerous and bristling with knowlege, experience and intelligence, yet he was never arrogant, always humble and kind. I've yet to have the priviledge of meeting Lauren, but I will; nevertheless, those who come here and haven't met them should know that we are in the hands of good shepards, Coach, Lauren and everyone else who comprise this most unique community. The only thing that makes the two bikes special is that they are in the hands of two very special people. Thank you.

21:32

250 reps with 12lbs ball

#70 - Mike. That was a great idea about throwing the 20-lb DB in the air and catching it. It was different than doing the 20-lb thrusters (which I have done in the past). You definitely get more of an explosive action throwing it in the air as opposed to thrusting it.

People at the gym were giving me weird looks with throwing the DB in the air according to a buddy. Oh well. Their loss for not crossfitting.

Rxd: 6:43

Can't wait for tomorrow's rest day. My legs are done!! Ummm... maybe a light run.

CFWU x3

used 14lb Dynamex (SP?) Ball and was sure to hit parallel or below in squat position.

TIME: 7:24

This is a continuation of Comment #140 so I can include Scott's time:

Dave 36/M/6'5"/204
As Rx'd: 05:06

Scott 24/M/5'11"/195
As Rx'd: 08:37

Brandon (Comment #183) and Tony R (#209): Congratulations on being the best on the board. I was hoping I'd have the fastest time today, but I guess I've got more work to do.

Regards,
Dave

14# ball
5:49 PR

cf endurance am

wod:

with 10 lbs ball on 9'wall

9:25

Thank you so much Coach and Lauren. With Crossfit, I can reach my highest potential as an athlete. You are great people! Thanks again for sharing your knowledge and changing lives.

as rx'd 7:05

14/m/5'/90
12 pound ball 9:06

500m row/3x10cfwu w/ 20lb vest

10' target
5:52

first 56 straight through

CFWU x3

WOD
:08::32

Weds night "Bar Wars" is the devil!

Get some, Go again!

Ok, so I do (almost routinely!) disagree with some of the rest day topics and slants on here, but I genuinely wish you both all the very best and appreciate what you've done.

Awesome looking bikes. Great gift. And fitting too - a bicycle is arguably the most efficient machine known to man in terms of energy input and output!

Enjoy them, guys - you've created something great.

Best regards.

LOL at # 85.

as rx'd 5:32

Thank you Coach and Lauren for sharing this life changing program with all of us. When we discovered CrossFit we saw something we really liked and wanted to share with our town, we never projected the number of clients we would attract or the community we would develop. Thank you!

#154 keithcelt. Good to see someone who has my kind of numbers.

CFWU x 3

150 DB Thrusters w/ 20# DBs

22:23

Greg and Lauren,
We're blessed to call you friends.
Love you guys.

20# Ball
10' Target

5:22

I hear you gaucoin... 60 minute elbow beating today may postpone it though.

38/f/5'5"/146

12# ball
7:52

first time with this lady

7:55 broken up....10 foot target

m/22/190#/5'11"

m/40/5'8"/202

20# ball 10' target x 150 reps
18:40

45/M/6'/180

TIME: 9:35 AS RX'D

20 POUND BALL TO 10 FOOT TARGET ASS TO 12' BOX.

I HAD TO RETIRE MY HOME MADE, 20 POUND, SAND FILLED, DUCT TAPED AND LEAKING BASKETBALL TODAY.

WENT ON LINE AND GOT A "REAL" 20 POUND DYNAMAX MEDICINE BALL. IT'S TIME. YES.

MY DOG NOW HAS THE OLD ONE. SHE IS RIPPING IT INTO CHUNKS ABOUT THE SIZE OF YOUR THUMB NAIL. GOOD DOG. GOOOOD DOG.

LIGHT MY FIRE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Done with an 18lbs ball:

8:56

28/M/165

25-30# homemade ball (scale is not exact). Throws 9-10 feet high. I will be working on a 20# ball for next time.

Time: 13:45

subbed 10lb ball
8:33

Felt great to get the legs moving again after the ankle sprain. 10:20 mostly sets of ten reps w/ small rest

I do not have access to a 20# MD at the gym and decided to do a favorite workout that I am getting a lot of reps in….

** 15 DL every min on the min for 30 min.**

Half were at 105#, and half at 100#. Skipped 3 rounds and ended up at about 405 DL in 30 min. They start easy, and then it gets going pretty good! (note my max DL is 220# so the 100 seems light to start, but its the reps that give this workout a great twist.)
Erin

My sincere gratitude to Coach and Lauren as I approach my 3 years of CF. Their thanking all of us is an indication of what tremendous people they are, when in reality we could never thank them enough.

Karen As Rx'd:
14:38, 15 sets of 10.

M / 28 / 71" / 164

150 DB Thrusters @ 20#

8:00

To Coach & Mrs. Glassman--may our efforts in pursuit of fitness someday be worthy of your contributions.

Thank you.

TIME: 10:33 AS RX'D
93degrees. First karen. She is tough!

Hi coach and all other crossfit members...

I just needed to say thanks coach!
I used to train like a body builder, hypertrophy training and was quite happy to bulk, at my heaviest I weighed 97kg (+-194lbs) and I thought I looked great!(but had the fitness of a overweight bulldog) I started Crossfit training about 2 months ago I've lost 12kg's! holy moly I had no idea my body fat percentage was that high!! but I feel & look amasing and cannot wait to start training at Crossfit South Africa as soon as all the equipment is ready! I'm also looking forward to the MMA training that they'll provide...
all I can say is i'll never go back to training the old way again...
Crossfit till I die!

Modified buttercup version:

75 throws with 4lb ball to 9foot target

4 minutes

;-o) Starting rest day early!

43yo/5'8"/181#

6:49

I think that's a Karen PR for me. I kicked the medicine ball that I would normally sit on out of the picture, so I got no trampoline effect and my squats were way deeper than normal.

I am so looking forward to the rest day tomorrow, and I didn't even do the squat 5x5. I am getting old.

29/m/193/6'0"

5:02 with a 14lb med ball (all I had)

First time doing this workout. Did the puppies. 100 wallball shots with 10lb ball. It was tough. 4:17. I then attempted the endurance running option but couldn't finish it. From the last three days my legs and butt are like giant bricks.

5:58 with 12lbs ball- heaviest I could find at the gym.

M/46/175/5'10
10:06

M/48/5'7"/160
WALLBALL 20lb 19:14

4:41 as rx'ed.

Did 115 in a row to start, then I started to doubt myself (mistake) whether that's possible (it is) so at about 135 reps I went back to 130 to be sure I didn't mis-count. A sub-5 minute result, regardless, which was the goal today.

Too bad OPT's frickin' camera died after the first 90 seconds, I would have liked to post that one.

Intent, dig in you b@#$&^d.

47 / 174

subbed 20# DB Thrusters for WBS

8:32 - First time doing Karen

On a side note, 2 years into CrossFit. The Kool-Aid still tastes good. Best damn program out there! Thanks Coach and the rest of you.

awesome work gaucoin.

33 yom 230 bwt
first time with karen 20lb ball 10ft target
bike 10 miles
cfwu lite(10 reps)x 3rds
time: 9:11
bike 10 miles home

Those bikes are awesome. I have read about the single speed bikes a little but what is their main advantage training wise?

looking forward to the video of Coach tooling around on his new ride!

age 18 bw 170
6:37 as rx'd

6 kg/13# med ball
150 wallballs
11:32

as rx'd 5:55

as rx'd:
5:40

20 lb DB Thrusters:

13:34 *Arms are killing me I tried to do 1 Wall ball with the 20lb Med ball @ the globo, but I nearly put a hole in the wall (Cheap drywall), so I had to do the Sub.

Coach, you and Lauuren deserve everything you recieve. You have given me more than I could ever give back to you.

Thank you Greg and Lauren so much I am so very proud to br part of this amazing community.

God Bless and full steam ahead!

Michael Smith

33/m/72"/180

as rx'd
12:18

33/M/195

7:09 as rx'd

28/m/193

10:27

subbed 23lb ball

Loved #270 comment, "legs and butt like bricks." I feel the same way but that made me laugh all day. Don't really know why but it kept getting to me. Thanks for that. It's the little things that amuse my little mind.

WOW
We did this yesterday, total psychic coincidence. I just posted the pics on the Fort Meade blog site.
32YOM 68in 170lb As RX'ed 14:43 (PR)

33/m/182

subbed:

30lb thrusters
10lb vest

10.00

Was very hard and I am toast! Glad tomorrow is a rest day. I have been doing Crossfit for 2 months now and I am loving every minute of it!

250 various KB swings and Burgener warm up

45# Thrusters instead of a ball

8:58

hooo wweeeee

CFWU-12 pu's @ 30lbs.
150-10 lb. wallballs
8:59
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

sub 17.5kg thrusters = 11:20

37M/5'10"/163#

Warm-up: 3:03 row (765m); CFWU - 3 rounds.

As Rx: 6:19

Cool-down: foam roll.

8:16

Is it possible that I look forward to rest days more than to the weekend? My poor legs.

M/47/6'/185

As rx'd
4:46

********************

20kg thruster b bell

09:53

*********************

gaucoin- wow! nice work brother. you canadian firefighters are the real deal. :-)~

as Rx'd 12:40

45# thrusters

bout 12 minutes, right after running 2 miles in sub 8 split

my legs are done

M/33/182/70"

used my ~19# sand filled soccer ball. it had less sand at the end than at the beginning, needs more duct tape.

150 shots, 10:20

M/28/134lbs
Subbed 2 x 20lb DB thrusters
15.24

Notes:
Kicked my a**.
Needed to break it into 5s, and far too early
When I got the hip sorted, they flew up and ROM was better - getting a little better at this.
Also worked out about 1/2 way though I haven't been breathing properly during thrusters.
Wanted to to this with DBs to try and mimic wall ball a little better - will be interesting to compare with an actual ball when I have the chance!

as Rx'd 9:05
Ouch

OK ... now my legs are cooked. Thanks Coach!

As RX'ed 9:30

29M/5'6"/163#

Don't have medicine balls at gym & can't stand doing DB thrusters so did Nate instead:

AMRAP in 20 mins

2 Muscle-Ups
4 HSPU's
8 70# DB Swings

12 rounds

Followed with 5-5-5-5-5 back squat @ 225#

200 x 12lb ball
8:04

Karen as Rxed 5:02 (16 sec slower than PB)

Cheers, kempie

The Porch:
100 Wallball shots, 20 pound ball to 10’ target

13:46

I've invented a new "field expedient" medicine ball substitute; the Wet Weather Bag! Just take a standard issue Wet Weather Bag and fill it with sand(plenty of that here) and twist it closed then use 100mph tape to shape it into a ball-like form and Bob's your Uncle you've got a medicine ball...kinda.

As Rx'd:

6:59

M/35/170lbs

Landed on top of my right shoulder after losing control on a jump going downhill mountainbiking 3 weeks ago. Couldn't lift my arm at all for almost one week.

Kept working it with rubber bands, jump-rope etc. Got my first pull-ups last week. Got my first push-ups this week. Did my first thrusters last weekend.

WOD today was a bit to shoulder intense to try so I did this.

10 rounds of:
10 reps, 45# barbell thrusters
5 pull-ups

Time: 16.32

The inspiration and will to continue to train and get back to the Rx'd WOD I contribute to the CrossFit community and the Glassmans who make it happen. Thank you!!!

M/41/160#
As RX'd
6:51 New PR

As Rx'd w/ a 45# Bar

14:04

Legs are wasted but I felt pretty good. Hardest part was the cardio aspect for me. After 5 reps I was gassed. I did 15/7/8/5xthe rest

On a positive side a practically had to catch the bar as I was pushing it up with my finger tips because I was tossin that sucker.

Subbed 10lb ball cause the 20lb one knocked me over backwards. Worked on form and squats were close to perfect. Will work on strength for next time to use 20lbs. This and thrusters are my favorites.

14:45.

150 45lb thrusters = 8:19
rxed sub

Subbed 2x15# dumbells and did thrusters for 150 reps.

12 minutes

The last 75 took 8 minutes.

My legs are killing me. I'm going to rent a wheelchair to get around tonight.

M/24/5'10"/160

CFWU x 3 (minus PUs and dips). 21 jumping muscle-ups, starting with rings just above head level and raising height after 5, 10, and 20. Felt like I fatigued faster today (wonder why!), but when I got the point of toes just touching floor I was able to get 1 (hence 21). After 6 failures, decided that was enough for today.

WOD as RX'd. 6:30
I was in my head a little too much, and I let myself whimp out a bit by doing 40, 40, 40, and 30 with rest in between rounds. Need to just suck it up next time and go all out. Seeing posts like gaucoin's time are really inspiring and make me want to try that much harder next time.

Thanks, Coach Glassman, for this great fitness system! I don't care to know where I would be fitness-wise without Crossfit.

Take care!

35/M/6'/200

subbed 8kg ball which is approx 18 lbs...biggest gym had. And one whole in the drywall...maybe they'll beef up that wall...

6:18

m/38/5'11"/225
used 25lb. plate 9:50

Gaucoin, That's sick. I don't like you anymore... =P I want to get sub 10min.

M/27/5'7"/155

4:39 (PR) as Rx'd.

p.s. to post 317 fear is a great motivator!

cfwu x 3

150 wallshots subbed 45# thrusters

11:56

M/22/6'/164

Sub'd 45# thrusters.

Time = 7:03

m/22/5'10/189lbs
7:53
20lbs-10 foot marker

globo gym dosn't like wall ball, so:
150x 45lb barbell thrusters in 15:23
my sso stomped me

37/m/5'7/170

14# Silver bullet (my duct tape ball)

8:37

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

cfwu

WOD: "Karen"
no ball of proper weight (10# heaviest available), so subbed

150 reps of 45# thrusters (games standard)

time = 9:02

wow. really wanted a faster time than this. 20 reps in, shoulders revealed they were lots more tired than i thought at the start. o wells. room for improvement.

22/M/170/5'9

12# x 150

6:47