Oh My Goodness.

Very Crazy. In a good way

Ouch.

Crossfit... we earn our rest days.

yikes. what are hip extensions - is that just doing back extensions using the GHD?

Well Nigel you finally made the front page of crossfit (video wise)...Grats. Heh

In regards to the WOD.

o
my
Good
God......

umm, yeah...

ouch, insane, this is gonna take all day

easier than it sounds! thanks Coach

hip and back extensions? so do we have to do both, one or the other, or what?

Memory Game or WOD?

is the distinction between back ext and hip&back ext that important?

Good grief, this will be rough.

Anyone want to weigh in on the 'Hip and Back Extensions?' One of these days I will get closure on this topic...

Wow!

explanation
Back Extension, Hip Extension, Hip-back Extension
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

And I was going to do my 5k after todays WOD....

nice cant wait

sub 3 hahahaha

So I curl up and down with my hips out over the GHD bench; only fast-like. Gotcha.

#14 Chris S.: I'm pretty sure they're Hip/Back extensions. Otherwise I think it would have been posted as:
10 hip extensions
10 back extensions

In a hip/back extension you'll flex the back and then the hip and then extend the hip and then extend the back on the way up.
It's the one that looks like a snake.

HOLLY SH*T

great, now ill never be able to sleep,

or move after tomorrow........

I really enjoy Crossfit and I thought the CF games and competitors were amazing. But after being glued to the Olympic coverage for the past few days, it’s a little goofy to suggest Crossfit games participants can lay claim to worlds best athletes.

Holy Hell, Just when you think it couldn't get any worse. This looks like it is going to be a killer, CAN'T WAIT!!! Thanks Coach!!

My body hurts already!!!

Tomorrow is going to suck.....I am hurting just thinking about it

Dan #10: Yeah probably considering they're not the same.

I'm gonna have nightmares tonight......this makes Fran look easy!

WARNING!!!

beginners be careful with ghd sit-ups

check it out: http://board.crossfit.com/showthread.php?t=34608

Is that Kyle maynard in the front row of the VA cert? That kid is the real deal, tougher than a $2 steak.

gonna be some blood on the pull up bar after this one

august fools! ha gotch you all. Oh wait... thats april isnt it.

Bar to chest pull ups are going to be brutal.

Lets do it! effin thrusters, god i hate em.

I keep staring at the rep count, thinking I've read it wrong. This will be fun.

WHAT IS GHD?

Why is there a part of my brain wishing for a quick and merciful death before tomorrow?

I must have just picked an intersting time to start this, about two months ago, because it feels like the insanity level of the workouts is increasing...

Oh well, here goes everything...

oh my word... i shouldn't have looked at this before bed!

Well took today off. Going to run the 5k tomorrow morning, take care of a Funeral Honors Detail and then tackle this "no-named beast".

Good luck to all and a peaceful nights sleep!!!

S/F

This is evil incarnate. I gotta find two hours here in Beijing to get this done in a hotel gym. People are gonna call a medic.

...eep.

#*&!% ME!!!!!

You think Coach is celebrating the Olympics? Holy hell!

#19-JJJ
The athletes in the olympics are hands down the best athletes in the world....AT THEIR SPORT.
By Crossfit's definition and standard of fitness, someone who was competent at 3 modalities or sports of fitness,(ie-weightlifting, gymnastics, swimming) would be considered a better athlete than one who was world class at 1 modality or sport. No one is claiming that any Crossfitter could touch Michael Phelps in the pool or keep up with Tyson Gay on the track, but as far as constantly varied tasks over a broad domain...no one can touch Crossfitters. This is without even factoring in the use of performance enhancing substances as well.

As far as today's WOD goes, I'm doing my own programming for 2 more weeks, but I'll definitely be coming back to do this one it looks naaaaasty!

#19 JJJ,

I'm not trying to blast you. I think you are missing the point of what CrossFit is. If you are looking for specialized fitness, then yes, Phelps is on his way to becoming the best swimming athlete. Could he also pull off a 400# deadlift? Could he also do a muscle up, let alone a hand stand? The Olympics is amazing and I love cheering for my home country, but please don't be so quick to say that the top CrossFitters are not the best athletes in the world. These Olympians would look terrible (especially the 150 mile endurance bikers) competing in the CrossFit games. I'm sure the top Crossfitters would look not so out of place.

#39, i like your style

Someone may die from this, holy crap!

Awesome WOD Coach, this is gonna be a killer, can't wait to lay waste to my body! 3-2-1 GO!

#38 & #39

I couldn't say it any better myself

holy hell. what a work out. i may have the AED and CPR kit on hand, like lying right beside me, and a full Ambulance crew ready to take my old butt to the hospital.

#44 tucker: eat some bacon before you start.. That should help

Wow, good point #38! I like where your heads at.

I have found my new white whale... 3-2-1

Mmmm.... bacon....

Speaking of Phelps, wish you could all just see that race right now...talk about close!

"remember it could always be worse"

And by worse I mean your idea of exercise is driving to the
store to get chip dip.

3-2-1 blast it

thanks allison. good luck in this one.

and glad to see there are some homer simpson fans out there (Mark USMC)

I agree that the top crossfitters are great athletes but I persoanlly would not place them as the fittest athletes in the world. Yes I agree that the definition of fitness is the catch here but I think that if some of these olympic athletes like track athletes and gymnasts or pro athletes like running backs, defensive backs , receivers etc are hands down better athletes. Give them a couple of months or less of CrossFit style training to become profecient at some of the exercises and I think that the current crop of top CrossFittters would get crushed. At pretty hard to match the speed, strength, power, co ordination, agility, and balance of a 210 pound running back who runs a 4.2 forty has a 38 inch vertical and can bench 225 for 30 reps.

USA! USA! USA!

"Mike and Bob walked by and were like 'dude, the Frenchies are talkin' trash'"
-Garrett Weber-Gale

#25, Thanks for echoing my feelings towards GHD Situps.

Three weeks after my wife doing these she is still unable to sit up on her own and has another 4 to 6 weeks of NO physical activity because of these. Still bothers me that these are continued to be posted without at least a heads up for new comers to crossfit.

# 30 if you do not know what they are do not try them without studying up. You'll be sorry if you dive in heads first on these things.

Going to knock these out tomorrow in spite of the fact they cost my wife her abdominal muscles, many hospital bills, and a lot of husband personal services over the past 3 weeks and future.

My day at work is such that I get about an hour and a half to do the WOD in the middle of my day. I hope I have enough time to do this one. LOL

#19 smarten up

Is coach mad at us with this nightmare.
Can't wait

Just caught that Robb Wolf video.... Robb ur the shit I subscribe to ur blog and read a lot of the message board stuff on perfomance menue. awesome stuff!!!!! I have learned a lot from you on paleo and zone stuff...thanx

#38
“The athletes in the Olympics are hands down the best athletes in the world....AT THEIR SPORT.”
#19
“These Olympians would look terrible…competing in the CrossFit games.”

You’re making a HUGE assumption. Do you honestly think sprinters, weight lifters, gymnast would be incapable of doing thrusters or burpees? Do you think when Phelps steps out of the pool he loses the use of his legs or his massive lung capacity? Do you think you could take Tyson Gay to a weight room and he would say “what is this mysterious place?”

#19
“I'm sure the top Crossfitters would look not so out of place.”

No, being a Crossfiters we would be very consistent…consistently last.

sooo...this is in place for the next two days...right?

What does GHD mean?

I have a feeling that if Tyson Gay were to do the crossfit total workout his numbers would put a lot of crossfitters to shame. I am also sure he can probably snatch and clean and jerk a decent amount and probably isn't a slouch at running 5k. I saw video of Donovan Bailey doing 6 reps with 315lbs on power cleans. These dudes are fit. I think if you are trying to compare Gebreselassie,Phelps and OPT it is like apples, pears and oranges. And moreover, who cares who is more fit? I love CrossFit and that's why I do it. Phelps loves swimming and that's why he does it. So let's not try and have a dink waving contest to see whos is bigger. I think we can be in awe of the olympic athletes accomplishments and take them for what they are without trying to say how we are all so much fitter than them. Just my two cents.

Dam is this "fran's" fat ass sister? tried a wod that was pretty good today 400m run 25 squats, 300m run 50 squats, 200m run 75 squats, 100 meter run and finish with 100 squats! my lungs were on fire still feel it should have just did the 5k run.

#61

Well said.

I know I need to go check out the Video again and the other videos on gymnastics.......but can someone refresh my memory.....

Hollow rock? In a hand stand we want to have the "hollow rock". Meaning the entire core "flexed" so that there is no arch in the lower back right?

Watch these before doing the GHD situps.
Seriously.
And listen carefully to Coach's advice and warnings.
Peace.

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv

Plus here's the link to the Hip & Back extension demo (again)

http://media.crossfit.com/cf-video/hipbkext.wmv

JJJ
No one has claimed Crossfitters are "the worlds best athletes", I beleive the suggestion was that you could call Crossfitters "the worlds fittest athletes".

Please prove that Crossfitters are not the fittest athletes.

PS-I love the summer olympics as well, the gymnists alone make me appreciate what it means to be world class at something. I'm not feeling so important with my muscle-ups anymore, those athletes are amazing.

Used 2x's 45# dumbells.
21:00 min.

I'm going to name this "Francy" after my wife. She's a badass chick and the workout is a little like Fran with a kick in the nuts afterword.

I started a couple months ago and by far this looks like the hardest WOD I've seen. But hell, what else is there to do in Iraq now that the fighting is winding down?

STAY MOTO!!!

#61

Well spoken sir! People have a tendency to always want to compare things that have no business being compared. Think Michael Johnson vs Donovan Bailey. That race was just stupid. People choose to try to excel at what they are passionate about. Maybe if Kobe Bryant had decided to be a high jumper instead of playing basketball, he would have won a gold medal. But who cares really.

For me, right now, I'm passionate about crossfit. It fits in my schedule. I can do it at home when the kids are sleeping. And it's not boring. Plus, I will become more of a well-rounded athlete than I've ever been. If anything, I feel more of a kinship with the olympic athletes than I ever have in the past. I'm taking portions of their specialties and bettering myself with them. And more than ever, I can appreciate how talented they truly are.

Now, if I don't tear a hole in my abdomen, rip my hands open, and get crushed under my barbell tomorrow, it will be a small miracle...

i'm going to kill myself with this owrkout

Just finished the San Diego Cert! Coach Burgener showed up for the Oly-Lift section, first thought was "this guy is an animal" second thought "so where do I sign up". As some one who has only been doing CF for a few months, the cert was AMAZING and irreplaceable. My view is you can spend years learning on your own and you might eventually get it, or a weekend learning from the best and do work now! I wanted to thank Andy,Dave,CJ,Rachel,Dani,Dutch,Jimi, and everyone else who helped out this weekend.

Allison, #17- regarding the one that "looks like a snake"- I can't picture a hip extension. All I can picture is a glute-ham raise. Something different?

I just noticed that video you posted, Dan, but I can't get .wmv file to work on my Mac. Anybody a have that as a .mov file?

I know i shouldn't but when i finish this WOD i WILL have a few brews in front of the telly! Have fun everyone!

I got cut out of the picture. Is that some kind of sign?? haha jk. I had a great time this weekend! Thanks to all the level one participants at CFSD for making it a great time!
You cheers really helped me come through with a new PR.

-Dutch-

f/22/5'2"/120

26:53 - 65lb thrusters

Most olympic athletes don't get that good (at their sport) by accident. They train hard. While their fitness regime might be improved in some cases, most have really good ones. Crossfit attacks all areas of fitness which they don't always need. But I guarantee all the track and field athletes are beasts in the gym. Just because they don't Crossfit doesn't mean they can't. Maybe some of the distance runners or cyclists can't lift heavy, but most need speed, agility, power, etc. Olympians are also the cream of the top 1% of athletes.

That being said, I would love to see Coach invite some olympians to the 2009 CF games. Seeing a range of athletes compete - 100m sprinter, a swimmer, a gymnast and a decathlete!

just had a week and a half off everything, feeling a little fat and lazy and need a kick in the teeth.........will do this after work today!

95lb thrusters and a total of 30pu's done with weight assistance, final time of 38:17. I've been cross fitting for about two months now and this was easily the hardest WOD yet. Thank's coach! Enjoy the WOD everyone!

m/43/185

26:03 -subbed superman for back extensions

M/30/6'3"/196 (lost three lbs of muscle this summer!)

36:19

LONG breaks (:30) b/w "mini-sets" of pullups.

Holy crap, what a workout! Had to change a few things (lack of equipment etc.) but it kicked my ass hard-core! Nice WOD!
Cheers

M/30/6'3"/197

36:19

ouch

LONG breaks (:30) between pullups at the end of the 50 and 35 sets today.

This will be a crusher. I am going to love just finishing this. #82 Ben...good work man hope I can do that.

Does anyone have some info on what Olympic Athletes are participating in CrossFit or like programs? KC Burgener? How many NFL players are doing it and not publicizing? Anyone seriously post it if you know for the nonbelievers.

male 48/75g

27mins. used 40k thrusters

19:34
Scaled puppies
M/21/6'3/180lb

F/33/5'7/125

21:41 55lb thrusters; GHD's were the killers!

Can someone explain to me what a GHD is or what it stands for?

That was brutal. My body wanted to shut down.

Rx'd
33:40
My time includes an interuption from an indirect fire attack. Regardless, it's a slow time.

3 days and a wake up, and I'm heading out of Iraq.

S/F
Katz

m/42/73kg
33:49, 40kg thruster. Tough one!

#26 Gradymac
Yes that was Kyle at the VA cert
you are right he was truely awe inspiring
just one great part of an amazing weekend!

18:05
subbed the following:
anchored situps with dumbbells
12kg swings for back/hip extensions
thrusters and pullups as rx'd

m/29/235

Needed some help (gravitron) on the pullups. All reps completed.
23:50

25:20 as rx'd

so yesterday i tried to do an iron cross a couple times... i probably got my arms out to 70 degrees, which is better than i thought i would do.

but i guess that strain weakened my arms or tore the muscle fibers or something, because today after the pullups my arms hurt WAY more than they should, and they'll probably keep hurting all day. searing discomfort.

anyway, 33:15 Rx/C2B

subbed sit ups and supermans due to lack of GHD -

19:48

Thanks Barry!! Nice WOD

M/47/6'/185

As Rx'd (ugliest pull-ups ever)

21:25

500yd Swim 13:35

11 Burpees

I've been doing for Crossfit for like a month now and this kicked my ass more than anything I've ever done. I got my first pukie and my hands are pretty torn up from all those pull ups. Keep 'em coming Coach.

Time: 39:47

#88 GHD is a Glute-Ham Developer. I've heard some call it a Glute-Ham Device.

M/16/145

31:42 with 85lb thruster, rest as rx'ed.

24:09. Used 2x25# DBs for thrusters. Unscientifically determined the 2x25# DB sub equates to 65# on barbell. Realized I need to take the new pullup standard out of the warmup and into the wods. It will increase the time to completion but the chest and shoulder opening is worth it.

26:00 as rx'd

Had a blast this past weekend at the beach. Started the Zone this morning. Thank you to everyone who coached!

JJJ #19,

I'm going to recommend that you turn off the TV and spend a little more time reading.

One more time: The claim is world's fittest athletes. Not best athletes. One can be measured and has been defined, tested, and competed. The other has not.

(BTW, we have support on this claim from a coach of elite American Decathletes.)

M/39/185

Subbed sit-ups on a decline bench and back extensions on a back-extension contraption at the gym.

24:10

Tough, satisfying workout, and a good start to the week.

More better faster

33 minutes...regular situps.

This was on the affiliate blog a couple days ago, an Olympic swimmer taking a stab at Fight Gone Bad. Although, he is a member of a Crossfit affiliate, so it's not his first Crossfit exposure.

http://media.crossfit.com/cf-video/CrossFitDecatur_DudaOlympic.wmv

F/38/140/5'7"

34:44

situps: off a ball w/ feet anchored on floor
55# thrusters (did 1st 5 at 65#, but had to lower)
pull ups: 1st 5 each round strict, rest w/ 52# asst.

It was definitely rough, but the guy that was trying to git 'er done with me couldn't make the first set of pull-ups. He needs to drink the Kool-aid. And I'm STILL sore from Karen.

Subbed unanchored sit-ups
95# good mornings for GHD

37:06

24:54 as rxd.

165/29/m/5.9

26f/ 104lb/ 5'5"

as rx'd (still working on those butterfly pull ups)Today's WOD by no means was a walk in the park but I expected much worse... Thanks Fran!

34:53

www.unleashtheevolution.com

***VB Level 1 Cert***

Congrats to all the new Level 1's. Thanks to Coach Glassman for providing such a great facility to train at. Thanks to my trainers, you guys always work your butts off.

See everyone next time!

To all the new Level 1's....get out there and start training people!

28:24 as Rx'd.

Thanks to all the GREAT instructors at this weekends CFSD Cert. I had a blast and learned alot more than I thought I would. PR'd Fran at 4:50. Level of enthusiasm and knowledge was inspirational. Sevan and Dutch don't forget the Montana tour!

wu: 1000m row, Amundson wu

23:37

chest to bar pull-up's

Scaled down, just learned the GHD situp today.

Situp/back extensions 5-10-15
Thrusters (PVC pipe) 30-20-10
Pullups (Max reps continuous, then same number 1/2 BW on assisted pullup station) 7-4-2

9:58

as rx's

30:50 (totally dead........almost met pukkie after 16 minutes......had to rest for almost 3 minutes and got going after that to finish te WOD....30:50 is with the almost 3 minutes rest period ;) )

scaled to 75lb thrusters

Time: 28:19

Almost met Pukie

m/32/185

39.30

sub: ab roller for ghd situps and sub supermans for hip/back ext

23:12 - GHD situps, Hip & Back Extensions, 65# thrusters, chest height (but not touching bar) kipping pullups.

Hamstrings throughly thrashed by this WOD and yesterday's 9 mile run. Everything felt hard this morning. I liked the H&B extensions - I can feel those much more than regular hip or back extensions.

Good WOD.

30/m/5'10"/225

Subbed sit-ups on a decline bench
Subbed hip and back extensions on a back-extension apparatus at the gym.

41:41

m/26/205/5'11"

As rx'd: 33:19

Does anyone have some advice on preventing calluses/blisters? I have been using a lot of chalk and trying not to kip as much...but still tearing the sh*t out of my hands. I am trying to avoid using gloves. Thanks.

Mike

CFMMD

m/26/170/5'11

As rx'd, with no kipping:

32:00

Great WOD.

CFMMD

49m/5'10"/229
cfwu x 3
combined T-bar row (#100) with pull ups
37 pull ups/63 row
everything else as RX'd
21:28

*VB Level 1*

What an awesome group of people this weekend at the Level 1 in VA Beach....lots of enthusiasm and energy! You guys and gals did amazing!

Pat, Andrew, Tony, Jeff, Bobbi, Mike, Gillian & Joe: it's always a pleasure working with you. See you guys next time!

19:20

Two words I've been longing to type for a while:

As Rxed

That stunk! I had some long breaks disguised as chatting with other folks at the YMCA.

M/34/511/206

as Rx'd 38:12

M/24/180
1722 as rx'd

Dave 36/M/6'5"/204

15:30

Subbed GHD Sit-ups for regular sit-ups
Went to jumping pull-ups at muscle failure

Enjoy!

Dave

Subbed sit-ups on a decline bench
kipping toward end of sets.

I don't normally post, but that was the most difficult work out in a while. Closest, and longest after workout, I've felt to vomiting.

Can't wait for tomorrow!

M/45/152

27:10 - sub'd 85# and did 90% chest to bar pu's.

Nice work, Hale!

JJJ

Thanks for bringing this up. It's good to remember that while CrossFit is a great program, it's not the only program capable of developing elite fitness.

There's also a certain flaw to saying that CrossFit makes the fittest athletes, and then testing the fitness of other athletes via CrossFit.

Crossfit cert this weekend in San Diego, what a professional and lively group. Melissa, your a great instructer. Coach Burgner was awsome, andy and Dave were great speakers. Looking forward to building on what I learned.

semper Fi,

D3

Ouch... I came back to this for my first Crossfit workout in over a year.

28:00 as Rx'd
and yes I did meet Pukie after the last set of Thrusters. I think a nice quiet 5K tonight just to even out my blood sugar.

f/40/140
24:24
GHD sit ups and back ext, #45 thrusters, gravitron pull-ups.
If anyone needs me, I'll be in my room licking my wounds. That was very tough, almost threw up, and loved every minute of it.

33/M/177/6'00"

As rx'd:

28:41

Pukie was very close. Big headache at the end, too.

Dan D.
www.CrossFitStickers.com

Nice, Hale!

24m/155/66"

28:58

had a few subs:
did situps over a medicine ball
subbed supermans for hip/back extensions.

I know supermans aren't the official sub, but had to make due. even with the subs, this was still nearly 30 minutes of pure suck. loved it!

30/M/165/5'9"

Did regular sit-ups, regular back extensions, and scaled weight down to 75lbs.

22:54

Brutal. Had difficulty with the steering wheel while driving home from the park where I work out.

33/m/220/6'3"

Globo Gym has no GHD. I subbed with highest incline possible on situp bench.(45 degrees)
I subbed GHD back and hip ext. with back and hip ext on the typical back ext. machine.

95# thrusters
worked on kipping pullups

first round: 10/10/30/30
Second Round: 15/15/20/20
Third Round: 20/20/10/10

23:30...

#50: For your sub, is it okay if I ride the electric cart they provide at the store, or (switch to whining voice) do I have to waddle ALL the way to the back of the store to get my chip dip? ;)

Seriously, I'll be lucky to get 3 pull ups in any round, and I don't have a GHD, so I'll be subbing and scaling this, but I'm not sure what with. Most likely ring dips (I don't have them either), and normal situps, along with a few burpees. Ran all 100 meters from my car to work this morning though, that is something.

Just a quick shout out to everyone to was at the Virginia Beach Cert this weekend - I think we had entirely too much fun!

As promised, I've posted most of the photos on Flickr here: http://www.flickr.com/photos/dan-reshef/sets/72157606666851756/

On the Olympic note, I really enjoy watching the incredible athleticism displayed by olympic athletes. I also appreciate the fitness of the CFers who took part in the games. In the latter, no competitor knew what they'd be up against until just before their competition. Some olympic athletes might fare well at the games, but I don't think they'd win against any of the top CF competitors (of course, that's just opinion)!

What I like most about CrossFit is that it has erased the idea that those Olympic competitors I see onscreen are any less human (genetic freaks) or that I could never even do what they do. Now, they look like well trained people with specialties and I can actually consider trying most of what I see.

31/m/190

as rx'd

30:35

16/m/155

65# thrusters
ring pull ups
total time-36:42

bw 165

GHD situps on stability ball
subbed back extension for hip&back ext

19:01

m/47/175
Pure Suck! Good thing I didn't eat a bowl of chili first!
subbed sit-ups and good mornings with a #45 bar for the GHD and hip and back ext.
Did all thrusters with #95
lots of jumping pull-ups
23:15

this was horrible. Scaled down as i failed.
GHD sits(to horizontal)----10, 30, 50
back ext--------------------10, 30, 50
pull ups---------------------20, 15, 15
thrusters,45kg,25kg,25kg-30, 20, 20
25mins.

Hey all,

Unfortunately, I couldn't do today's WOD. I think I have a hernia. I am going to the doc to check it out today. I was wondering if anyone else has experienced this and what was their recovery time?

21:15 as Rx'd. Then did CFE, I am through. SHould be mush the rest of the day. Great WOD.

WOD:

Holy crap, for my second day on Crossfit, this was a bastard.

I couldn't complete a watered down version — 65# Thrusters and assisted pullups — my body screamed at the last set of pull-ups so I guess I earned the ol' DNF today.

Keith #150 — It depends on the severity and the location. I had a fairly severe hernia that required an operation about 8 years ago. It was 3 or 4 days of not moving on a bed followed by 4-6 weeks of light exercise before I could even remotely begin to think about lifting. Mine was probably more severe than most, but a lot of it was mental too. I'd pick up a weight and be scared sh*tless that I was going to re-injure myself for 6 months following the operation.

33/F/5'10"/154

Ow. I usually don't have issue with back extensions or hip extensions in a workout, and I have incorporated small numbers of hip-back extensions in my warm-ups before. However, I was shocked at how painful it was to do the combo move in a workout; a HUGE difference from the normal back or hip extensions. By the last set I was doing the extensions by 2's.

As Rx'd
65# thrusters
28:38

Oh I forgot to mention that I did situps instead of GHD. I don't have one and by the sounds of it even if I did I wouldn't be able to do the workout as Rx'ed. The GHD sounds rough. I can't wait to try one.

Was that some kind of horrible joke? What a doozey!

Subbed straight leg situps, 45# good mornings

25:54

f/37

24:48 - started with 45lb bar for thrusters - on first round switched to 22lb bar. Did the 'pack' workout as far as reps - except on the first round of pull-ups (did 20 instead of 30) - jumping pull-ups - working more on the negative

Five rounds for time of:
155 pound Hang squat clean-subbed 145lbs. 9 reps
15 ft Rope climb - subbed 15 towel pulls

22:29

I’m a few days behind so I’ve got to play some catch up… What a great workout this was! I’ve never done towel pull-ups before and they were quite challenging come the 3rd, 4th & 5th rounds…My hands/forearms were completely spent by the end of this and for some reason my left thumb has gone almost totally numb (anyone know why this might happen?)

Subbed 65# thrusters (First thrusters since March)
Chest to bar pull-ups

28:37

I'm surprised how much my endurance tanked while recovering from surgery. I had a 3:58 Fran 5 months ago and now I can't even get through 10 consecutive 65# thrusters. Oh well, I guess I'll get to enjoy the thrill of achieving gains again. I should just be happy that I can do a ATA squat. After all the ortho told me he was cautiously optomistic that the surgery would hold in someone my age.

Rd1 8:53
rd2 10:29
rd3 9:15

Chest to bar pullups are really taking their toll on times. I'm getting blisters in weird spots on my hands from them. Fortunately only blew out 1 callous today.

40/m/176cm/71kg

No GHD. Sub'd situps on floor (feet unachored) and good mornings. Everything else as prescribed.

28:23

m/33/185lbs
As Rx'ed +10lb vest

34min

WU .5 mi walk on treadmill
WOD
21:03

subbed unanchored sit ups and 20k good mornings. 45k thrusters. Took about an hour and a half, i really need the rest day tomorow. Pleased with how the pull ups went tho :)

M/31/6'/198

Situps/back extensions on swissball w/ feet anchored.

34:50

28/M/70/168
23:51, but had to improvise a GHD out of a bench and anchored feet with the crosbar of a dip station. Not close to the ful ROM of the GHD but similar and tougher than regular or elevated situps.....smoked.

m/38/191/70"

Subbed regular sit-ups instead of GHB. Otherwise Rx.

24:58

The thrusters continue to kill me. At least the first 10 were easy!

Voice still raw from cheering at the TV last night - greatest race in swimming history!

as rx'd :27::55

WOW..... Can't wait to do this one, probably gonna suck one but will try to survive and drive on.

#54 Stephen

I really am sorry to hear about your wife's experience with GHD situps, but I think it may be an overreaction to say "I can't beleive these are posted without warning". That goes without saying for the posted WOD. That's why we have a "start here" page, weekly certs, ongoing exercise discussion on the message board, and affiliates with trainors. Nobody would step up to a 155 lb clean and jerk without proper training, so why would you try 150 GHD situps as a newcomer, and then complain about no warning? No I think Coach and the rest of the CrossFit leadership has done a more than adequate job making the information as available as possible, its up to you and me to use it wisely. Train hard, be safe, be smart!

m/6'3"/39/200

as rx'd 39:48 and proud of it!!!

OK, can we name this beast? Something along the lines of Hell on Earth, A Swift Kick to the Junk, or maybe Beat Down... This is the first wod that I actually felt light headed after completing. I still don't feel "normal". Also the first time doing 95# thrusters. This is not for the faint at heart.

On my way back from a series of lengthy illnesses and lots of time off:

26:41 sub situps (ghd was occupado)

1st wod with 100+ pull ups in months..whew. Hands hurt.

I can't wait to do this one tonight.

For anyone interested in joining my 2nd fantasy football league go to: http://football.fantasysports.yahoo.com/

and search for league number 346365

and enter password: 321go

I look forward to a fun league this year.

Dave

#64

heck no you do not need to do a hollow rock in HS's. we were demonstrating a hollow rock to build up hollow strength for core. :)

you should be hollow in a HS as it helps with your form and lower back issues when inverted.

just to give you a heads up on that small segment of a larger question that came up during that training day at Cherry Point.

Hollow + Gymnastics baby!

Gawd I love the Saga of the Olympics, good stuff.

tucker

sub brand x "pack"
18:21

Sub'd GHD sit-ups for abmat sit-ups X2 (20/60/100)
Sub'd hip and back extension for Good Mornings with 35# Barbell
Otherwise as Rx'd

25:46

Sub'd GHD sit-ups for abmat sit-ups X2 (20/60/100)
Sub'd hip and back extension for Good Mornings with 35# Barbell
Otherwise as Rx'd

25:46

deadlift:

225x5
245x5
265x5
285x3
295x3
305x2

Nice

31:32

24:18 as Rx'd

Full ROM on everything:
- touched floor with alternating hands on GHD situps. Pretty much broken down into sets of 5 reps after first round - this was my slowest event. Last 50 took about 5 minutes.
- did full ROM hip + back extensions, rounding spine up each rep - not just hip extensions
- thrusters broken up 21/5/4, 12/4/4, 10
- pullups felt better today than they had in recent wods

Thanks for the beatdown Coach!

M 33/147/5'7"

Scaled to Pack: 14:01

#168 Jay (re #54 Stephen)

I disagree with you 100% about the comment you made to #54 Stephen. These things need to have a stern warning EVERY SINGLE TIME they are prescribed. The difference in GHD and 150 lb clean and jerks is that most beginners can't do 150 lb clean and jerks but can do GHD. I had a really bad experience with GHD and I had been doing crossfit at the time for almost 9 months. (Beware, the workout was very similar to this one......it was GHD and cleans). I have talked to Stephen about this alot and have also sent an email to coach with no response. Nobody is blaming Coach, or Crossfit......we are all big boys and girls, but when messing around with an excercise that can put you in the hospital there needs to be a stern warning every time it is prescribed. Like I said, I had been doing unscaled Crossfit workouts for 9 months when I tore a muscle doing 150 GHD.

Be careful with this one guys and gals.

40/m/160
not sure if I did the sit ups right
21:49

28/M/168

Scaled everything
reg situps
good mornings
85# thrusters
Pullups (mixed in jumping)
Time: 42:55

Doing the WOD this morning let me realized I hate thrusters. And I met Pukie during the second set. We discussed some issues and he decided to let me finish strong however.

30/m/195

37:05

ghd's only to parallel. all else as rx'd.

wow. major props to you who finished under a half hour.

M/24/5'10"/160

Did the WOD in the morning before work, as I'll be making up yesterday's 5k this lunchtime. For sake of time, CFWU x 2 (PUs and dips on rings). Wrists are still open and tender from Saturday's non-taped muscle-up practice.

After 9 reps of the thrusters, I realized my left rotator cuff is still not pleased about any presses, so scaled down to just front squat (a little frustrating, but I gotta do what I gotta do). My PU performance was a little disappointing...only could do 20 in a row before my grip required me to drop down. As I began the 3rd round, pukie came a knockin'. He hung out for the rest of the round, which I estimate slowed me down about extra 10 minutes - first time I had to go particularly slow on GHD situps. Time approximated from wall clock.

35 min.

Can't be helped, but what a great WOD! Next time will be better, and I look forward to doing that 5k this noon. Don't see myself fitting in CF Endurance's supplement today!

Take care!

27 minutes...

subbed pushups for back extensions and crunchies for the situps...the machine was all the way across the gym and I didnt want to lose my spot...

other than that...god this sucked

f/39/135/5'0"

Wow, this was a hard workout!
subbed reg situps for GHD situps (no machine)
subbed supermans for Hip & Back extensions
thrusted 45 lb bar only
used green band on all pull-ups (holy cow there were a lot of them...)

Time: 40:20

West Tigris Crossfit

Geoff - 33:13
Brandon - 36:24
Garrett - 39:02

as RX'd

#180 MRB

Well, you are certainly entitled to your opinion, but I stand by my comments. EveryONE of these workouts can put a particular individual in the hospital including the one where we are asked to do 400m sprints and squats, and I'm quite certain even a beginner might think they can do that one with intensity. The point you make is valid, but I think the warnings from CrossFit, Inc. are clear. Rhabdo is not particular to any particular movement, and I believe it has been made obvious from vids and the certs that GHD situps are an advanced movement, just like the snatch, clean & jerks, muscle-up, etc, etc. I don't want to be adversarial at all, just think the open information forum provided here needs to be used by all comers, both to be effective and safe. Peace. :)

did JT today instead of wod. today is my first day back after about 9 months off.

my time for JT 10 mins.

subbed hspu by putting my legs on the steps. subbed ring dips with reg. dips.

feel sore already, time to get back shape, crossfit rules!!

as rx'd

32:00

M/22/6'1"/185

As RX'd: 22:31

Shooting for sub 20, that'll happen

m/193/29/6'0"

23:49 as rx'd

35:26

Went home to the farm over the weekend.
Morning workouts were
15 bags:
Left arm bag drag 1lb to 60lb 100 feet
Right arm grab, and twist corn cob 65 reps per bag
then
60 lb clean an jerk 80 reps, corn onto truck...

Can't do pull ups yet so used assisted machine, displacing most of my body weight. Even so, had to scale the number of pull ups down to 25, 20, 15.
Did Thrusters with combination of 25 lb DBs, 20lb DBs, and barbell.
26:32. Felt elated.

Owww I really hurt right now
Just curious if anyone has read last weeks issues of nature and science. Specifically with regards to the comments made on olympic drug testing and the science behind it. I thought both editorials had good points and I think its great for nature to call upon WADA to open their testing methods up to peer review. I have a great deal of respect for olympians, I want to see cheats caught, but I really am against the tests that are not open to peer review as the chance of falsely accusing someone is very high and their appeal rights under international sporting law is highly suspect.

26:24 as rx'ed....only been doing CF for a lil over a month now too.

40m,72/220

:23'ish

sub bench s/u and 45deg hyper (no glut/ham available), Thruster/pu as RX'd.

brought 2 x new crossfitters

#189 Jay M.

Again, I disagree with your comparison of 400m and squats vs. GHD. Most beginners cardio ability, or lack thereof, would prevent 400m sprints and squats from putting them in the hospital. Again, I was 9 months into unscaled WOD's when GHD did a number on me. Stephen's wife was very fit, just new to crossfit.

I am simply saying this. GHD is obviously a very advanced move. There is a video on the site that tells us all about how advance it is, how nasty it can be, and how it can do serious damage. If it is that dangerous, then how difficult is it to simply rx it with a warning label. If I go to the pharmacy to pick up medication, there are all kinds of places I could research to find out that the medicine I have been rx will make me drowsy and that I shouldn't operate heavy machinery, but they still stick a label on there. I'm not saying that GHD shouldn't be rx, I'm just asking why they can't come with a warning label.

~45:00

Half reps all around.

Feces. What a day to start doing the CrossFit WOD. Should've read these comments before I began. Here I was thinking this was an average workout for CF. And maybe it is. Either way - I don't think I'll EVER get to 100 pull-ups. Yipes!

All the same, thanks to the CF website for providing fodder to us masochists in search of new and different ways to feel the pain. Hurts so good. :)

THIS WILL SUCK!!!

M/48/5'7"/160
37:15 as rx'd sets broken as needed.

Lets see
Started with 45 thrusters... made it through one round and then back to 27 lb. Assisted pullups and we had to modify the other two exercises because our gyms don't have the equipment. But we did the pack workout today and it was tough.

26min 39 sec.

31/m/170

cfwu x1

as rx'd 30:49

M 42 yo, 179lb 5'8"

31:18 as Rx, legs/hips still tired from the hanging squat cleans on Sat.

Round #1, thrusters 20/10
pullups 10/10/5/5/5/5/5/5

Rnd #2, thrusters 15/5
pullups 10/10/5/5/5
GHD situps broken
back extensions no break

Rnd #3, thrusters 10
pullups 10/10
GHD broken into 10's
back extensions no break

ughhhh.

MRB

Dude I understand, and I'm sorry that you had an injury from the GHD. Also, I was not comparing the GHD situps to 400m/squat wod, but simply that unless properly trained, a person could end up in the hospital doing it, as "simple" as it appears on paper, and I don't think their cardioresp. endurance would limit their potential to hurt themselves if they were new to the program. I just don't see the potential for the GHD situps to hurt someone who is properly trained any more than the other advanced movements, and nobody is asking for a "caution flag" for them. I will say it again, EVERY ONE of these workouts can put you in the hospital if not scaled or performed properly, the whole site warns of this, maybe thats why there was no response to your e-mail, I don't know? I promise this is my last post on this (my wife says I always have to have the last word so I'm gonna quit now, LOL).

28/m/5'10"/147

17:40

Half reps all around for a bit of tapering.

V-ups (no GHD)
back extensions (again, no GHD)
80-lb thrusters (getting better...)
kipping pull-ups

Took it easy, and I was not too winded at the end.

m/23/6'3/224

As rx'd
38:43

GHD sit-ups were awful...

m/23/6'3/224

As rx'd

38:43

GHD were awful...

i think this one should be call "terminator"
i'm dead.
00.53.47

subs GHD for reg situps
subs hip back ext for that incline thing at the gym
95# thrusters broken
kipping pull ups broken
again i'm dead
thanks coach

p.s got my wife involved in this the greatest fitness concept.

What's the deal with comparing CrossFit with everything professional atheletes accomplish? Is this all that's needed to make something legit, because some schmo gets paid and endorses something? Hmmm, I think I'll buy me one of them there Chuck Norris thingies because it helped him and he's a pro and yadda, yadda, yadda.

I am amazed that it takes an endorsement for someone to simply get off their butt and start feeling better about themselves. If anyone out there really wants to compare, fine, call up your local current Olympian or pro athelete and ask them show up for a recorded CrossFit session with you.

See if they'll come out and hang out with you. Don't be suprised if they don't, they are busy taking care of themselves, after all. Now, call up ANYONE from an affiliate to hang out with you for a workout. Notice the difference? See who cares about YOU? By making comparisons, you are simply trashing the very people who bend over backwards to provide health and goodwill to you.

Just because Chad Johnson has his own training routine and reaches stardom doesn't mean he's a better athelete than the people who have grown and participate in CrossFit to reach what it is today. It means Chad Johnson is successfull at what he does; playing football.

M/32/6'3/215 16:59

M/22/5'7/175 17:14

M/25/5'11/185 18:17

M/24/5'6/170 21:38

(No Subs)

I don't have a GHD to do them yet, but it seems like there is more of a potential for injury if hip & back extensions are done for time instead of just hip extensions.

Progress and scale when needed, folks!

Round 1: 10 Back/Hip Ext, 10 Situps, 30 Thrusters (75lb), 20 Chinups
Round 2: 20 Back/Hip Ext, 20 Situps, 20 Thrusters (75lb), 15 Chinups
Round 3: omit - DNF due to exhaustion

Time: ~16mins.

35m 19s

as rx'd.

Serious ass kicker, but I am new, so I guess they all are going to be.

AS RX'd

25:19

Hard time getting good form for those hip extensions, anyone got any tips.

Was trucking until last set, and then had to break up reps a lot(last set of pullups was like 5 4 3 2 2 2 2)

Male 27 yrsold 5'10 185

24/m/240

33:37 as RX'D

What a great workout to finish off a solid 3 days. Nothing left in the tank. Looking foward to a day of rest.

M/25/175/5'9"

As R'xd 23:19

Hands down the most ass kicking WOD to date for this guy!

A big note of thanks to everyone at CF Boston for this weekend's Oly lifting seminar. These are complicated movements but once you get even a smidgeon of ability at them they become quite addictive. Greg Everett and Aimee (I forgot her last name) are remarkable instructors who broke carefully deconstructed these moves into easily digestible parts. I even finally figured out the hook grip! But best of all was the chance to hang out with fellow CFers, all of us fitness whores: I met Lynne Pitts and Hari and renewed my acquaintance with Jason from Albany, David from South Brooklyn, Lisbeth, Bill from Power Barn. Why can't we form our own breakaway province, maybe just outside Prescott?

43/f/140

As Rx'd 39:55. First ripped hand(s), best kipping pu's yet. Love the workouts, hate the rips (x2)

F/39/120

25:35

75# thrusters
1/2 dead hang Pullups, 1/2 Jumping PU's with each round.
All GHD situps and Hip/back ext. unbroken.

#206 Jay M.

Can't let you have the last word......just a point of clarification, I sent the email on behalf of #54 Stephen's wife, not myself. My injury was just a strained or slightly torn muscle that I chalked up to a really, really tough workout. I was pushing myself and like I said had been doing unscaled WOD's for 9 months. A warning label would not have changed the way that I went about that WOD but it probably would have changed the way that Stephen's wife went about hers and she may not have ended up in the hospital with rhabo and a torn ab muscle. I'm assuming, and hoping, that for some reason Coach didn't receive the email. I'd hate to think that he simply didn't respond to an email about a new Crossfitter having a run-in with rhabo.

DAMN! My shoulders are still hurting from Saturday's WOD, so I scaled this one

65lb thrusters, with jumping pullups (still can only do three on my own).

23:07

48/m/190

As Rx'd. 31:01. 20 plus second walk/jog between glute/ham bench and platform/pullup bars at local robo. Tis what it is I guess.

Bwt: 138

subbed abmat sit-ups with soles of feet together for GHD, still don't have one of those yet. As Rx'd otherwise

14:28

Oh man, that was just flat out horrible!! Going slower wouldn’t have helped, just a horrible combination of movements.

22:51 as rxed with the following comments

GHSU only just below horizontal. Not going all the way to floor.

B/H extensions really tricky on my home-made contraption. Probably half just hip extensions

On the plus side pull-ups were not the weakest link ...

Cheers, kempie

24/m/5'11"/196
25:44
As rx'd...all GHD situps tap the floor to tap the toes, full extension on back ex, thrusters to Dynamax ball, and all pull ups full extension. That wasn't very much fun. Of course, speal has to halve my time..he's an animal.

One word for this one: UGLY
Mind and body not in it today.

28:40
Subbed abmat situps half way through second round (low back pain)

I can't belive that I almost cried during it...Soooo painful, but sooo much fun!

19.m.170

26:52
tried set up something to simulate GHD, but ended up just hurting back, so had to switch to sit ups on rd. 3

M/27/182
As Rx'd
38:44
My first time doing GHSU. Great WOD! Pukie and I hung out.

M/30/215/6'6"

I finished it. I'm going to sleep the rest of the day. Good night..

30 yom
128lbs
65lb thrusters
33:17
bonked on situps

okay I don't usually post, but I have to give my opinion. I agree 100% with the fact that the top CFers are amazing athletic specimins. I also agree with the fact that the olympains are incredible athletes as well. What concerns me is people saying that oympians could not compete with the top CFers. Granted, they probably don't train in the same manner as the CFers, and maybe their CF totals wouldn't be as high as our monsters, but on the flip side, could our monsters jump on the track or in the pool and beat Phelps in a 200m freestyle?.... I think not

m/36/5'8"/185
34:16 as rx'd the thrusters and PUs killed my time

33:20 as rxd

This one needs a name: May i suggest Franzilla.

#211

My point exactly. All I'm trying to say is, the olympians are good at what THEY do. CF monsters are good at what THEY do. Why can't we leave it at that?

as rx'd 25:56 CTB pull-ups

36:11 as rxd reps, sub 85lb thrusters, pull ups killed time along with pukie break

20:53

My brain got a workout too, just trying to remember the correct number of reps for everything.

M/36/185

42:50

Dem waan brutalize we.

Regarding the interesting discussion on fitness comparisons, I look at it this way. In order to be an elite athlete, you have to obtain a very high level of fitness, however that is measured (measurment of which is another discussion in itself). From that base of elite fitness, there is then the added requirement of elite skill in a particular athletic endeavor.

I'll make a very generic statement that I have no way of proving and is based on my undeducated observations: Olympians and the top Crossfitters are roughly in the same fitness category, but the Olympians have achieved higher levels of skill in an established Olympic sport than MOST elite Crossfitters ( there are undoubtedly elite Crossfitters that have achieved such levels of skill -- EVA T is one example).

I think to achieve an Olympic level of skill you need Crossfit level fitness AND you need to be born with physical traits that enable you to achieve the highest level of skill in a particular sport AND you need to train extremely hard under the best tutelage. Notice how build and body signature are always fitting this elite level of skill. You will see very few, if any, short, stocky volleyball players or swimmers.

I think Crossfit would be an excellent regimen for establishing the base level of fitness needed for many Olympic sports.

3 of us:

Wags: m 29 6'2" 183

22:30 sub'd 1.5 rnds with extensions and flat leg/cross leg sit-ups due to equipment use.

John:

32:30 as rx'd

Andy:

2 rounds (first crossfit ever) Scaled, made an impression. Good job.

train hard or not at all

Can we sub the ghd with hollow rocks and abmat extensions?

No access to weights so sub'd burpees for thrusters. Had to get pretty creative with the GHD SU and BE's at the local jungle gym but was fun getting the g/f involved.

24:46
Had to wait for some kids on the monkey bars but it was a good time.

light wu

very slow but as rx'd

45:57

f/38/5'5"/147

The worst one ever.

scaled 65# thrusters
50# gravitron-assisted pull ups

38:37

m/36/195

as rx'd

38m10s

only could two rounds before exhaustion...

22:09 with help from gravitron on second round of pullups

28:34:56 20 dh, 90lb assist 30
15 dh, 20
6, 14

Reading the comments has me wondering: how many 'harder than Fran' workouts is it going to take for me to think 'Fran' isn't so bad?

Between the 'Row your Fran' WOD and today's Glute-Ham Fran' WOD, I think I'm getting close...

Totally exhausted when finished. Scaled thrusters to 30 kg and pull-ups in gravitron with 35 kg assist. 49:00 minutes. Been doing crossfit for a couple of weeks and I love it. Just what a dad with a tight schedule needs. Thanks!

Did August 2nds WOD today to test the shoulder, felt pretty darn good but I'm smoked.

43yom / 150

28:26 as rx'd

Holy mother of Fran not my best. After two weeks off this was a tough one to start back up with. Too many breaks for way too long.

24/6.2"/205

Tough stuff!
Needed rest from pullups so subbed 132# DL´s for the pullups. Also no GHD so 95# good morning and abmat situps instead. Same rep numbers.

Workout ended up:
- Situps
- 95# Good mornings
- 95# Thrusters
- 132# Deadlifts

Time: 25:18

My girlfriend joined me and with #88 thrusters and GM and #95 DL. She beat my slow ass by 2 secs!

CrossFit-Got to love it!:)

65# Thrusters
CTB Pull ups
29:36

M/36/5'11"/165

33:09
Had to sub regular sit-ups and supermans due to lack of equipment today.

Tried the CF endurance workout right after this, 10X100m sprints with 2 min rest in between. It is midnight here in Afghanistan and I am trying to calm my body down so I can get some sleep.

CONGRATULATIONS to SPC Mullins from CJ7, who did a 3:27 Grace workout the other night. It was the fastest that we have seen so far on Bagram AB in Afghanistan. He is a young guy who doesn't even know his strength yet.

Black Dragon 7
1SG Mark Nash

Man I feel like a wimp.

Forgot to keep time but was around 20 minutes or less.

Did Declined Sit Ups as no GHD bench X 10
Hip and Back extensions X 10
65 lb thrusters X 30
Pull ups X 30

Did Declined Sit Ups as no GHD bench X 30
Hip and Back extensions X 30
65 lb thrusters X 20
Pull ups X 20

Did Declined Sit Ups as no GHD bench X 50
Hip and Back extensions X 50
65 lb thrusters X 10
Pull ups X 10

Semper Fi,
Don

26m/5'10"/178
10 decline SU
10 45# DB swings
30 100# thruster
50 pull ups
30 decline SU
30 45# DB swings
20 100# thrusters
35 pull ups
50 decline SU
35 45# DB swings
10 100# thrusters
20 pull ups
Time- 33:01

400M run
skipped CFWU due to time constraints.

1st 2 rounds completed in 24:10.

Grip strenghth in forearms still shot from weekend activities = pull-ups from hell! Very slow... arduous... cramping in forearms...
Couldn't complete due to time constraints...1:00 meeting are my nemesis!

The last round would have been the easiest I'm sure as it had way less pull-ups and thrusters! :)

27/M/175

35:45 I though I would never finish the GHD extension...back was tight...Overall...I felt good

38m/6/185

wod as rx'd

23:18

30/M/180

Subbed unanchored sit-ups & 45# Good Mornings (no access to GHD over the summer): 24:41. I give much respect to all who are completing this full ROM--hell even to horizontal--on the GHD.

Comment #19 - Posted by: JJJ
Triple J, the claim was 'World's fitest athlete' as defined in the CFJ's "What is Fitness?"

Perhaps you could name an Olympic athlete more 'fit' than Jason K or Caity M? Paul

should have scaled this...ended up doing like 15 sets of 2 in the last round for pull ups, everything else went fine. Ugh. 31:28

m/52/230

scaled
65# and Paramount assist (broken)
GHD and BkExt. good to go

33:22

as rx'd-31:16
Hip & back ext were difficult.

as rxd.....22:34..jb

m/5'8"/170/28

Subd ghd sit ups for ball.

rest as rx'd 18:29

I feel like crying like a baby. Did anyone else feel this way after this WOD?

Did incline Sit-ups and Regular Back extensions as no GHD machine.

I feel real messed up right now.

Cancer cured?
http://www.news.com.au/dailytelegraph/story/0,22049,24157781-5005941,00.html

Used gravitron for pull-ups. Everything else as rx'd.

19:45

10 Hip & Back Extensions
24kg Thrusters, 20 reps
20 Beginner Pull-ups

20 Sit-ups
20 Hip & Back Extensions
24kg Thrusters, 15 reps
15 Pull-ups

30 Sit-ups
15 Hip & Back Extensions, had to take a rest because feeling a little dizzy, another 9 hip & back extensions.
I had to stop from here because i got the feeling to throw everything out.

time 15.20

24kg Thrusters, 10 reps (not done)
15 Pull-ups (not done)

M/36/104kg/196

M/28/6'3/265

Did incline sit-ups and regular back ext as well.
Assisted Pullups

25:24

I with you #271, I felt aweful.

15:40

WU (With 35 kg assitance for Pullups and Dips, easier everyday...which means I should start thinking about 30kgs...)

Puppies:
10 Sit-ups
10 Hip & Back Extensions
15kg Thrusters, 20 reps
20 Assisted Pull-ups

4:01

20 Sit-ups
20 Hip & Back Extensions
15kg Thrusters, 15 reps
15 Assisted Pull-ups

09:10 (Whatever, I felt dying...)

30 Crunches (not a chance to complete full situps)
30 Hip & Back Extensions
15kg pound Thrusters, 10 reps
15 Assisted Pull-ups

10:00

Total 23:11. I wish Situps did not weight so much on my times....they really slow me down....

I LOVE/HATE YOU ALL

1-2-3, GO!

35/M/6.0/215#
Started CF on Jul/28/08
In Madrid, Spain, and looking for Crossfitters!

That was INTENSE!

subbed AbMat situps for GHD
otherwise as prescribed

33:20

Pukie was knocking at my door. That, plus the lady doing her bouncy bouncy swissball workout next to my thruster set up, made me really queasy. Need to work on my focus during these intense longer WODs.

33:11 as Rx'd, oh my God. The thrusters actually felt okay. It was everything else that was the problem.

Several subs:
150# lat pulldowns for pullups
45# good mornings for back extension
Situps on steep incline bench (rounds 1-2), normal abmat situps (round 3)

26:29

As Rx'd
Jim 48/M/160 25:22
Mark 28/M/230 32:44

WOD as RX'd today at the station;

18:55

BRUTAL WOD. Haven't felt lightheaded in awhile, good one!

No. 212 Crossfit Rawah Iraq, you guys kicked ass.

M/18/5'10"/165
as rx'd
23:23

26:12

really disappointed so I rowed 1500m and swam 500 sprint 500 easy after.

Disappointed because I felt I was doing the GHD wrong so I did knees to elbows for the last 40 situps. And I used 60lbs of help on the pullups, I've been doing the assist for a couple weeks cause I'm M/6'2/192 and have always thought I had strong upper body until I stopped doing one muscle group/day and started pullups. Man I'm ranting now. Also I thought my thrusters sucked, still am not getting all the way down.

Someone dig my grave!!! That nearly killed me. Had a bit of a problem with the GHD sit-ups and hip and back extensions near the end. Quite a few (but short) breaks in there.

As Rxd: 19:51

Pretty stoked about keeping it under 20 minutes.

Mr. Dizziness came to visit me, Mr. Pukie's "light-hearted" friend.

1 hr gymnastics class tonight instead. YAY

First wod after a week of backpacking.
24:51, GHD set up on lat pulldown.

25/M/5'9"/170

As RXd:

Round 1: 6:00
Round 2: 8:17
Round 3: 8:08
Total : 22:26

The 50 GHD situps followed by the 50 Back extensions were the hardest part. I'll look to get closer to that 20 min mark next time!

Great WOD

Coach Walkers Time 25:48

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Some of these times are incredible! 41:21 for me, 32kg Thrusters as well (although after having swimming coaching). The Pull Ups took up loads of time - I thought I was good at them! CFing for two weeks now - are there always this many pull ups?! Loving it.

used 65# for thrusters-was sure to hit parallel

had to use oversized ball (used a lot in pilates) and hook feet within dumbell racks at gym for GHD sub. Not the same extension as GHD, but still good back extension.

used traditional back extension machine in gym for hip/back extensions.

TIME: 18:30

Still have a headache from the sit-ups!!! Felt great though to do that WOD-even with substitutions!

TOODLES! :)

27:42...got below parallel on all GHD situps but not quite full hyperextension on the last 15-20 situps. The thrusters sucked the life out of me...my head is still spinning as I type. Awesome WOD Coach.

Significantly scaled. In hindsight, too much so: I feel like I could have gone harder.

Sit-Ups 1x10
Good Mornings 1x10
Thrusters 1x20
Pull-Ups, Dead-Hang 1x20

Sit-Ups 1x20
Good Mornings 1x20
Thrusters 1x15
Pull-Ups, Dead-Hang 1x15

Sit-Ups 1x30
Good Mornings 1x30
Thrusters 1x10
Pull-Ups, Dead-Hang 1x10

21'31"

Light warmup

Had to do situps on floor and back raise/extensions on a regular gym back raise thingy (No GHD). Otherwise as Rx'd:

27:18

Situps always slow me down, but the thrusters really winded me this time. Think I got my money's worth! Thanks Coach.

this was a tough one. kicked my ass

Im sure I will do alot better next time

27:27
male 28 190lbs
aka
tito

#241 Snides
Go get a small whiteboard and a dry erase marker and bring them to the gym if they don't have one there. Makes it way easier and then when people who don't crossfit ask what you're doing you can just grunt and point at the board :)
I'm off to the gym in an hour so I will of course now make it my mission of the day to beat your time!

And that was with 45# on the barbell.

M/37/5'10"/195
32:45

Thrusters and pu need some work. Wasn't pretty, but felt so good. I'll get there. More please..... :)

20:43 as rx'd. Hip and back extensions are brutally hard, and super slow.

Btw #212: Rawah, Iraq...those are some sick times. James #285 that time of yours is impressive as well.

M/26/69"/151

forgot to time it. Completed as RXed except i cut 30 GHBs and BEs.

I did crossfitex afterwards.

Subbed my birthday present WOD from the crazy SOB @ Crossfit Generation:
"Krazy Karl"
100 Push-ups
90 Double-unders
80 Sit-ups
70 Pull-ups
60 Walking Lunges
50 KB Swings (55#)
40 Box Jumps (24'')
30 Wall Ball (20#)
20 Sumo Deadlift High Pulls (95#)
10 Burpees

39:22

Push-ups and Pull-ups took what seemed like forever. Thanks Barry!

F/25/5'3/154

20:47

65lbs for thrusters. Kipping rhythm is coming...

26:55 as req'd.

Completely died on the last round of pull-ups!! Sucked.

m/40/185

60 lb thrusters - sore shoulder

37 min

Holy crap, I hate GHD's. 25:16 with 65lb thrusters.
f/27/128

45/180

23:48

The first 40 GHD situps full range: floor touch and touch to peg past feet. The last 50 to parallel only, haven't done these in awhile and not willing to pay the price in a few days.

Thrusters from Dynamax to full ext, full rom on pu. Ready for a rest day.

Regarding the discussions re: injury, rhabdo, etc. Could it be that the "for time" may, in certain individuals, result in compromised form and ultimately injury? Any excersise done with poor form will lead to injury eventually or, if nothing else, severely compromises sound execution that could lead to injury. I'm 49 years old and have had my share of injuries associated with weight lifting that weren't for time but all due to poor form. My personal opinion is that an overbearing emphasis on meeting, beating, etc some predetermined time (goal) is an accident looking for a place to happen. There's a small percentage of folks in this group who can crank these things out and feel "tired" at the end but for folks like me, I'll do my best without injury, passing out or puking, thank you very much. What good is a "great" time if you can't work out for a month or so? Today shouldn't be your last workout; maybe 10, 20 or 50 years but certainly not today

m/37/235

did anchored sit ups have no machine

33:57

pull ups slow me down, cant string alot together

36:55 w/ 65# thrusters

that really sucked...

as rx'd 19:53

M/54/6'2"/193
Scaled and adjusted for equipment.
10,15,20-slant board sit ups
10,15,20-back extensions
20,15.10-65lb thrusters
20,15,10 pull ups
20:05

Thrusters were created by some horrific, sadistic god whose sole purpose was to highlight the weakness of mankind.
On the last round of the second set of thrusters, my arms were failing. As I started to move my head between my arms for that full ROM, the bar wasn't up high enough and I ended up head-butting the center of the bar. Made a very loud *KLANG*
I finished the WOD, but now I've got a bruise and knot in the center of my forehead. I feel like a damned fool.

I also subbed anchored sit-ups and hip extensions, since 9 of my vertebrae are fused and don't take well to full ROM of GHD sit-ups or back extensions.

Fun workout, though I'm glad it's over.
Time was 28:14

I've noticed that while my times have gotten faster for a lot of the benchmark exercises, the biggest change is how I feel after a workout. I used to be totally smoked for a long time after, but now I usually only need 2-3 minutes of recovery and I feel great. Going to go ice my forehead, now.

As Rx'd
23:39

Great workout, tried to to do the back/hip ext. perfect form. May have cheated on a couple. I hate posting after Speal, makes me feel so slow.

M/39/5'10"/175

Scaled to 75-pound thrusters, anchored situps and simple back extensions because my gym has no GHD-type equipment. I'm starting to have a hate-hate relationship with pullups, and both hands are torn up (two spots on my left hand alone).

Time = 54:41.

Ugh.

19 min

I don't have any free weights at the house, used my 2 pood kettlebell for my thrusters.

29 yom, 180 lbs

27:00 as rx'd

F/38/5'6"/140

27:17 (scaled and modified as follows:)

30 un-anchored sit-ups
30 anchored supermans
60# Thrusters, 30
30 Pull-ups

40 un-anchored sit-ups
40 anchored supermans
60# Thrusters, 20
20 Pull-ups

50 un-anchored sit-ups
50 anchored supermans
60# Thrusters, 10
10 Pull-ups

M/40/5'11"/180

28:30 (scaled and modified as follows:)

30 un-anchored sit-ups
30 anchored supermans
30 75# Thrusters
30 Pull-ups

40 un-anchored sit-ups
40 anchored supermans
20 75# Thrusters
20 Pull-ups

50 un-anchored sit-ups
50 anchored supermans
10 75# Thrusters
10 Pull-ups

didn't even want to keep track of my time.... somewhere around 35 mins prolly... everything as rx'ed with thrusters dipping very low on the squat

Subbed 85# Thrusters
julping pu

16:00 Min

40/M/163

This. One. Needs. A. Name. :)

Subbed Fake Roman Chair Situps(no GHD)
Back extensions at 45 deg.
42:41

anchored situps

22:14

#234: If a crossfitter competed against an olympic athlet in their sport they would lose (there may be exceptions, but that is someone who should have tried out of the olympics). If we instead did ALL the compititions the crossfitter would win most. (a runner is expected to win most of the runs, but would lose the lifts, the gymnasitcs, the swims. A lifter would lose the runs and swims, but may tie on the gymnastics depending on how their train) Of course some things like fencing we would both look aweful in.

Crossfit is about ability to do anything. Olympics are about doing one thing very well, even at the expense of everything else. Crossfit does not compromise anything, but that means we cannot get to the very top of anything.

m/31/5'9"/171

sub GHD sit-ups with regular sit-ups( No GHD machine)

33:01

M\43\190

Subbed #90 thrusters versus #95
Did 30/20/10 pull-ups, regular sit-ups for GHD and did back and Hip ext. as Rx'd
28:37

F\39\150
Subbed #65 thrusters,did 30\20\10 jumping pull-ups, regular sit-ups and B&H ext. as Rx'd...
28:34

M 30/6'/200
As Rxd 19:55. Wow, great stuff.

Back squats
3 x 275 x 3

3 rounds
50 push ups
3 L-sit rope climbs,15 feet

14:34

Oops, my time was actually 40:41, not 42:41

I like mistakes like that :)

32/M/180

32:12

That was brutal!!!

m/34/5'10"/185

27:23

Failed at about 22 Hip and Back Extensions on the last round and finished it off with regular back extensions... This one was tough.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Thruster 45lbs x 5-5 65lbs x 5 95lbs x 5

As rx’d: 36:52
Foam roll after

m/18/5'11''/190

22:09 as rx'ed

51 mins with 75 lb Thrusters and 52# assist on pull-ups. Subbed incline situps.

I look forward to tomorrow's workout!!

David
M - 33 - 5'10" - 180# BW

CFWU x 2 x 10 (with ring dips and deadhang pull-ups)

Press 5-5-5-5-5 reps

Loads: 95, 95, 95, 105, 110

Notes: Subbed much needed ME work.

28:22

Subbed decline sit ups for ghd, and back ext gizmo for hip and back extentions.

31:47

37M/5'10"/164#

Warm-up: 100 SU + 50 DU; CFWU (minus PU) - 3 rnds.

As Rx: 26:28

Cool-down: foam roll.

Hand to floor on GHD sit-ups; thrusters to 11" box; strict PU.

M/30/68"/157#

AS Rx
20:59

29/f/113

19:44

as rx'd for girls
65# thrusters

pre: wux1
post: puking

ghd sit-ups after thrusters/pull-ups made me nauseous!

Time: 21:14 Subbed decline situps for GHsitups. This was a very taxing workout (in a good way). Been working out for over a week straight. Looking forward to a day off tomorrow.

27.11 as rxed

Subbed Unanchored straight-leg situps for GHD (no equipment), Good Mornings, Thrusters as rx'd, Jumping Pullups.

Time: 15:25
Max HR 174
Avg HR 153

Thanks Coach!

Will get at this one tomorrow. Made up the 5k, but rowed.

5k row: 19:40, lower back was cramping at around 2k from deadlifts yesterday.

42:55

95x10, 85x30, 75x20 on thrusters

Lot of resting, 20 x 50 lb assist pullups, about 30 jumping pullups.

Had to use core ball for ghd and extensions.

Qualifies as a near death experience.

For time:
10 GHD Sit-ups (on gym back ext stand backwards)
10 Hip & Back Extensions (people stared)
45 pound Thrusters, 30 reps
50 Pull-ups (gravitron mach 85# assist practicing kipping form)

30 GHD Sit-ups
30 Hip & Back Extensions
45 pound Thrusters, 20 reps
35 Pull-ups (same as above)

30 GHD Sit-ups
30 Hip & Back Extensions
45 pound Thrusters, 10 reps
20 Pull-ups (same as above)

39:26

Had to wait for gravitron on last set, walk to and from same and took break before last set (1 min)because I didn't want to puke in the gym. lol
GHD'S gave me when I would complete set but not during, weird.

Beginning of 3rd round definitely almost puked
trying to go as fast as possible. GHD were hard to
finish not because of abs but because of headache

awesome workout

37:55

Ugly.
We have no GHD rack. Tried to do the (first time) on flat back extension rack.
Thrusters, and pull-ups were solid.
Overall, ugly.
Worked out with Eric @ Gunner's.

AS Rx'd

36:28

almost blacked out on the ghd sit ups

27/m/178

subbed abmat sit-ups and 45# good mornings

28:37

42/M/145

11:00

28:45

My head was spinning after this one. I didnt like the combo of GHD Sit-ups and Hip/Back Extensions.

age 18 bw 170
24:32 as rx'd
wow. this sucked. much harder than i thought

Dave C #272

I'm a chemist and I've worked for drug companies in the past. All I have to say is "don't hold your breath". These types of discoveries occur almost every weak. Sure, having the structure of the protein helps guide the drug discovery process. However, given that they have just started, you're probably looking at ten years before a drug hits the market. Don't get me wrong, this is good news, but there is still a lot of work to do.

For time:
33 pound Thrusters, 30 reps
50 Pull-ups assisted with webbing

33 pound Thrusters, 20 reps
35 Pull-ups assisted with webbing

33 pound Thrusters, 10 reps
20 Pull-ups assisted with webbing

time: 16:06

followed by:
hundreds, single bent leg, double bent leg, leg circles both directions, single straight leg, double straight leg, rolling.

23/150

WOD as rx'd

24:12

Rough!!!

m-66-5'10" 175#
subbed 45 lb bar
the rest as rx'd
27:48
first round was 7:38, all down hill after that
almost meet pukie on the last 20 pull ups.
I second what Nick said in 313, I was busted after the workout but 2-3 minutes later I was ready to rock and roll. Cross Fit is the best, thanks coach.

65lb thrusters
used the 45 degree contraption for both the situps and b&h ext. Okay sub for the b&h, not ideal for the situps.

27:58

5K from ystd, details there. This in a couple of days.

Not sure why my comments are not going through. So I'll just post the time without the additional comments.

27:58

Did the towel pull-up/hang squat clean yesterday so wasn't too excited about pull-ups again. n. I subbed Inverted Rows to hit the back slightly differently at least. Couldn't run today because of too much lightning.

On a good note, this was the first time that i felt strong enough to go for time. I think that means I picked the right exercises/weights. Next time I'll try to ramp it up a bit.

Buttercup version: 13 minutes

10 GHD Sit-ups
10 Hip & Back Extensions
10 pound Thrusters, 20 reps
20 Inverted Rows (bar at shoulder height/heels on floor)

20 Sit-ups
20 Hip & Back Extensions
10 pound Thrusters, 15 reps
15 Rows

30 Sit-ups
30 Hip & Back Extensions
10 pound Thrusters, 15 reps
15 Rows

M/33/160

In the very incomplete garagegym - no GHD rack or Oly bar yet so...

Foam roll under back anchored leg situps
Supermans for Hip and Back Ext
Handstand Pushups and air squats butt to heel for thrusters
Strict Pullups on rings

All reps as RX'd

24:28

31:01
Brutal. Esp. those thrusters.
26m 6'5" 223#

As Rx'd except didn't do last 20 pullups,
my head was pounding and I felt like I was going to blackout.

36:55

robb wolf-

just saw your post to me from yesterday. ha! yes counting booze you will be happy to know the consumption has gone down quite a bit. :-) I'll shoot you an email tomorrow; thanks so much.

Wow this sucked!

Did my first set of H&B exts on a machine that slants up, rather than the horizontal one. Also, did my last set of GHD situps on a half-Swiss ball.

Time: 59:56

Was also helping a partner, so that slowed me up a bit.

38/M/6'1"/176

23:20

As Rxd 20:20

As rx'd: 1:03:00

Thrusters were good. Pullups were slooooooooow.
GDH situps were good. Hip/back extensions were good until last fifty, then I had a cramp in my calf and thighs had trouble on the "nut cracker" padding.

I was just determined to finish.

Had three days off to play in a baseball tournament all weekend. 6 games in the heat; All day beer gardens and "Social" at nite (if you are from Manitoba, you'll know what that is);

Tom Petty on Saturday nite (great show!!)

early to work this morning and ....

....this great WOD as my reward for first day back!

Life is good.

Thanks Coach!!

it is clear after review of the 337 or so posted comments that the debate over which type of athlete is the "fittest" continues to rage unabated. I am too unschooled in crossfit to pretend to be able to define the term "fitness", but it would seem that in order to compare the relative fitness of different athletes, the term fitness would first need to be defined and then a testing protocol developed that provides an objective basis for measuring the fitness levels of different athletes.
Perhaps on an intuitive level it would seem that an Olympic decathlete could lay claim with some degree of legitimacy to the title of "fittest" athlete. This notion would appear to be bolstered by Coach's comment "One more time: The claim is world's fittest athletes. Not best athletes. One can be measured and has been defined, tested, and competed. The other has not. (BTW, we have support on this claim from a coach of elite American Decathletes.)" Twenty five years ago when I was at Cal, way before Crossfit came along, I trained along side football, track and field and crew (rowing)athletes. These were linebackers who ran legitimate 4.3 and 4.2 40's, who could power clean 315 for sets of 10, and had 400 plus bench presses. There were very strong for their size rowers who could run every section of Memorial Stadium bleachers, skipping rows, up and down in under an hour. For the uninitiated Memorial Stadium probably has over 60 sections of stairs and each section probably has about 80 rows.
My point is simply this take a football linebacker or running back, in short a football athlete, or a track and field decathlete, sprinter or middle distance athlete from a Division 1 school indoctrinate them in the discipline of crossfit, allow them to compete in a competition like the crossfit games and in all probability the cross fit bar will be raised to a significant degree.
One final note a plug for cyclist (who I know almost universally, woefully lack upper body strength)For any crossfitters in the Bay Area try the Mt Diablo challenge. Approximately 10.4 miles up a 3800 foot mountain. Try to do it in the record times that the winners routinely turn in of sub 50 minutes. (To get an idea of how hard it is try and pedal an exercise bicycle that measures watts like a StarTrac at a rate of 400 watts per hour for a solid hour.) Perhaps cyclist truly are the fittest athletes. But again it depends on the exercise criteria. rety 10as

18:47
kinda forgot how many reps were involved so i missed like 30 sit-ups and back/hip extensions, and 20 pullups.
but added 14 burpees

Scaled into two workouts:

GHD Sit-Up, Hip & Back Ext., & Thrusters at RX'ed weight, repetitions, & rounds.

17:44

Then:
105 Asst. Pull-Ups for Time (broken into 15 reps on every 2 minute interval)

12:34

I scaled it out this way because my pull-ups need allot of work. Though I am working my way to elite fitness, I recognize that I am not there yet.

M/40/151
17:22

10 Abmat Sit-ups
10 Superman
65 pound Thrusters, 20 reps
30 Pull-ups (All band assisted)

20 Abmat Sit-ups
20 Superman
65 pound Thrusters, 15 reps
20 Pull-ups (All band assisted)

30 Abmat Sit-ups
30 Superman
65 pound Thrusters, 10 reps
15 Pull-ups (All band assisted)

did supermans and unanchored sit-ups for the first round
second round did back extensions and unanchored sit-ups
third round did back extensions and GHDS
the rest of the workout was done as commanded.
As usual, thrusters were my downfall.
time: 33:50
I got slapped today.

45/M/6'/180

TIME: 22:45 AS RX'D

PULL-UPS KIPPING CHIN ABOVE BAR
95 POUND THRUSTERS A2A
GHD AND BACK EXT. AS USUALLY DONE

THIS WAS A FIGHT GONE REALLY BAD!!

THAT WAS FRAN ON ROIDS WITH FRIENDS PAIN AND KILL.

DID THIS WOD AT A BOX GYM IN UPLAND CALIFORNIA. GOT A LOT OF LOOKS.

TRIED TO GO BY CFKINNICK TO DO THE WOD BUT WAS CLOSED...I'LL TRY TO VISIT TUESDAY!

DID A 10-K RUN SUNDAY IN SAN DIEGO BUT DID NOT PUT A CLOCK ON IT. JUST WANTED TO HAVE A RELAXED RUN.

LEGS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

35:38

Anthony (M/29/168)

As rx'd: 16:21

m/22/5'9"/180

As Rx'd 19:25

Except for hip/back ext, as Rx'ed, ~30

Pukie stopped in to say 'hello' after that last set of back ext.

Still feeling puny 30 mins later! Kids were cheering me on - bored them to tears to watch me slogging through those last 50 GHDs. Paul

2 rounds as rxed......then puke. 21:35
Once again, I am humbled by crossfit.

M/29/220/6'1

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
53 pound KB Thrusters, 20 reps
30 Pull-ups assisted

20 GHD Sit-ups
20 Hip & Back Extensions
53 pound KB Thrusters, 15 reps
20 Pull-ups assisted

30 GHD Sit-ups
30 Hip & Back Extensions
53 pound KB Thrusters, 10 reps
15 Pull-ups assisted

26:27

Kettlebell thrusters are sweet, double whammy on your chest as you have to squeeze the ball with both hands, I think it would be a good wall sub.

:)

apparently I've never really done a true back extension before... man, those sucked!

anyway - subs:
decline sit-ups instead of GHDs
squats instead of thrusters (worried my knee would explode otherwise)
70# assist on the pull-ups

about 15min (wall clock)

38 min

WoW, 29:34 for the whole thing. At 6"2, 260lbs thats not bad. Although after the first set, I subbed in decline sit-ups, and some minor jumping pull ups. My back is going to feel this tomorrow.

On the bright side, I am rocking the thrusters now.

22.m.135.65"

as rx'd *did twice as many sit ups and back extensions because did not have access to a ghd
42:20

31:48

(Sub regular back ext on the GHD - all else as Rx'ed)

as rx'd: 30:32

then about 10 sprints for about 100 meters

M/44/5'11"/196

47:57 as Rx'd..except jumping pullups
took it slow on the GHD situps as it was first time attempting, surprised to find that the extensions were way harder(took longer) than the situps

as rx'd 45:21

no GHD so subbed for reg situps / supermans
40lb dumbells subbed for 95lb thrusters

16:47

Would have liked to do this rx'd but this is at a non crossfit gym and i'm pretty sure they hate us crossfitters enough already. I love the looks I get when I start dragging the most random equipment around the gym and take up like 3 stations.

CF affiliate in Petawawa, Ontario anyone?

24:10 for 2 of 3 sets...this kicked my butt. bonked, got calf cramps & had to quit.

24/m/196
Me and stretch did the A** Whooping workout (7 pull ups 7 95# thrusters and 7 burpees for 5 rounds).
Got a 7:08...not too bad after all the leg work and pull ups we have done lately. I felt like I had to earn this rest day.

all day (work)
Alef

That was insane! I love WOD's like that however. Looking for the semi-rest day tomorow (CFE Wod).

Today:

CFWU x 3 Minus the pullups and situps.

Wod: 23:11 Sub'd: Regular situps for GHD Situps

I had to resort to jumping pullups partway through. Im getting the hang of how kipping works, but my form is still way off. Another month or so and I should be on track. Im really looking foward to seeing Fran again :)

M/24/5'11/166

32:15 subbed abmat situps and 1.5 pood KB good mornings for GHD work. Not as bad as I thought, of course I didnt do all those GHD situps :)

38/m/185
sub'd 45lb good mornings for h&b ext

25:02

m/26/5'4"/146

sub'd unanchored straight leg situps, 20# good mornings
Time: 26:01

Caught myself in the lip with the thrusters on round 2. I should be more careful with these!

Could anyone out there comment on whether they have experienced front deltoid pain on thrusters pushpress or strict press every once in a while. Todays wod sucked for me cause I could not get full extension on the rx'd thruster because of the dull pain I felt. Any comments would be appreciated.

Skipped the thrusters, and did Abmat Crossfit Central situps, but everything else as RX'd.

17:10

M/38/216

33:11 as RX'ed.

Tough WOD. A headacher.

sub'd & scaled at home:

10 Hangers, K2E
10 Superman
90 pound push press, 30 reps
50 jumping Pull-ups

30 Hangers, K2E
30 Superman
90 pound push press, 20 reps
35 jumping Pull-ups

50 Hangers, K2E
50 Superman
90 pound push press, 10 reps
20 jumping Pull-ups

29:19 136ahr/165mhr.
just didn't have it tonight . . . .snowboarding tomorrow!

as rx'd

time = 25:41

Had to sub ring supermans from knees for situps and ring back ext as only one GHD and many people doing the workout.

23:39 of pure suck.

Some workouts are fun even though they are hard. This was not one of them.

First 2+ rounds in 20' and then ran out of gas. I look forward to trying it again.

Oh ya, I bow down to Snides for handily beating me on this one. My excuse is the subs of course, and that it was hot, and other stuff too...ya, other stuff.

Jodi (F/29/109)

10 Situps
10 Good Mornings
30 Thrusters, 95 pounds
50 Chinups

30 Situps
30 Good Mornings
20 Thrusters, 95 pounds
35 Chinups

50 Situps
50 Good Mornings
10 Thrusters, 95 pounds
20 Chinups

Notes: subbed 65 pounds for thrusters, situps were unanchored with straight legs and had to touch the floor at the head and feet, used 14# ball for good mornings.

Time: 21:28

I was very nervous as it's been 2 weeks since my last metcon but I'm happy with this.

58:30 as Rx. Hard workout. Glad I did it.

19:40 i did not enjoy this haha

That was a tough one!

Sub'd to jumping pullups when I failed. Rest as Rx'd, time: 35:14

Did CFE this afternoon. My quads & Hamstrings are fried now.

20:23 w/ regular situps and supermans for extensions

F/20/155/5'8"
So I saw this and decided that it seems like Fran and Michael got into a fight and Fran kicked some serious a**...
And I looked forward to it from last night to this afternoon.
18:25
GHD Situps, Back and Hip Extensions, #65 Thrusters, Jumping Chest to Bar Pullups.
I found the Back and Hip Extensions much harder than normal back or hip extensions.
Afterwards, I went and played 2 hours of pick up volleyball, now I'm smoked. =)

I’ve had a chaotic week (last week) and the chaos swept through my weekend only to influence my Monday. Saying as much, I missed my workout on Sat and Sun. Today I ended up working out w/ a group of friends following an affiliate, and thus I am posting a workout that does not belong.
Squat Clean (95x3; 115x3, 3; 135x3; 145x1, 1; 155x1) last set, my form was bad and I failed. I can do the weight, but my technique needs work. What can I say, I’m new at these types of lifts.
Then, Tabata Sprints (Treadmill at 12% incline, 8mph).

GHD and Hip/Back extensions done on a 45degree Back extension machine. Thrusters and Pull ups as rx'd. Had to break up pull-ups into 10s, then 7s.

33:28

45:40 - and dead

#386 lololol

I couldn't have explained it better myself! lol

That is exactly how I felt today guarding the 45# Barbell while I went to do the other stuff 20 feet away. lol I had to constantly stop and tell someone I was using it. They look at me like Im crazy, even more so, because Im a female. Tks Crossfit, for helping annoy the jerks at my gym. :)

regular situps
regular back extensions
80# thrusters
kipping pullups

34:43

m/22/150/5"7

For the first time, I saw another crossfitter at the gym I go to! I thought it would be some time until I see someone else doing crossfit there.

For today's WOD I did anchored sit-ups, back extensions, 85lb thrusters, and kips.

32:25

M/5"11"/168

26:20
Thrusters done down to a 12" box.

GHD's were not back all the way and I did some self assist on the later ones.

30m/175

29:12 as rx'd

back & hip extensions are really hard and slow...almost resorted to straight hip extensions but stuck it out

m/26/5'11"/150

40:21
sub'd declined sit-ups and back ext
75lb thrusters
jumping PUs

M/39/225#/ 6'2"
AZ, USA - 107F
Biked home fom work 7mi, 25 min
21-15-9 sets of pullups, pushups, situps plus 400m run - 18:47

Got a deal on XP and PocketPC versions of Diet and Fitness tracking at www.vidaone.com, gonna input the WOD's as they come and have that as a handy database with which to track perfomrance.

# 308 well said, I still have to go to work everyday and know how hard I can push it. Although when I'm feeling it.......

M/52/5'8"/145

10,30,30 Incline sit up

10,30,20 Back extensions

30,20,10 Thrusters 65lb,70lb,75lb

50,35,20 Pull Ups

37:00 didn't push too hard but felt good

M/31/173
24m22s
Regular sit-ups and back extension

m/41/183

subbed to pack level:

10 situps
10 b.ext
65# thrusters x 20
30 pullups

20 situps
20 b.ext
65# thrusters x 15
20 pullups

30 situps
30 back ext
65 # thrusters x 10
15 pullups

16:50; killer

Glad it's over with. What a well-designed WOD! It was easier than I thought it would be, but still very very challenging. So happy to have a Rest Day tomorrow.

As Rx'd. Time: 25:25
Thrusters were the worst, as always.

50:56

As rxd. Very brutal.

m/38/213

I found it interesting that only instructors have posted comments concerning the VB Seminar. The second to last thing said by Pat, as the last speaker, was roughly "we don't get a report card so get on the website and tell us what you think."

To put my comments into perspective, I have never attended any classes at a crossfit box and this was my first exposure to anything cross fit related outside of the site or the crossfit journal.

I hate to say this, and ask that you read the whole post, but the first day of the seminar actually disappointed me a little bit. On the drive home after the first day, I felt that I hadn't gained anything that couldn't be obtained from the website or the CFJ. I met some amazing fellow crossfitters of all diferent levels. The instructing staff was great, very open to questions and knowledgable. It was wonderful to see instructors and athletes from both the website videos and crossfit games. (If anyone has not attended a seminar, I recommend brining a sack lunch so you can observe the trainers as they workout over the lunch hour.)

However, I truly felt that I had attended the seminar to get my name on a slip of paper and the day had merely reconfirmed my knowledge from the website. I can't decided if this was more of a boost for the website and journal or a let down for the seminar.

That being said. The second day was absolutely phenomenal. Topics that I felt fairly comfortable with, I learned how to train athletes who struggled. On some things that I felt I had a decent grasp on, I was shown my own faults in a manner in which help me catch and correct my own movements and the movements of others. And finally, a few things that I personally thought were impossible for my body and level of flexibility were accomplished. The gains allowed by the baseline set on the first day made the second day worth every penny. Thanks everyone, instructors and students, who attended the seminar. Your questions, inputs, struggles and accomplishments, truly help me grow and hopefully my struggles helped you.

The greatest point of value to the seminar for me was the availability of the instructors to side bar and answer questions on a one on one level.

The only thing that I would change would be allowing more time for instruction on the second day. The level of knowledge gained on the second day left me greedy for more. I would have personally been willing to make the second day an 8am to 7pm instead of 9am to 5pm. Making the seminar longer would not have required any more events, just giving each event more time.

Respectfully,

Clint Hull

20 situps
10 35lb KB swings
95lb Thrusters 30
50 pullups

60 situps
30 35lb KB swings
95lb Thrusters 20
35 pullups

100 situps
50 35lb KB swings
95lb Thrusters 10
20 pullups

48:28

98deg in garage gym
working in the heat all day is really taking its toll on me

#389*****

No excuse being at work all day #389. I work same place you do and im going to do my WOD at work tomorrow!! lolol

33 minutes as rx'd nearly. We only have one GHD machine so at on the beginning round of 30 reps of the ghd sit ups I ended up doing a modified version on a swiss ball with feet anchored and a 6kg med ball in my hand for the first 15 reps until the machine came free. I paced this one out and did most of the thrusters and chin ups in sets of 5. Now I need to minimize the rest between sets of thrusters. Thanks to gaucoin and Rob C for the final push. Excellent job on your wod gaucoin.
really looking forward to rest day tomorrow. Spent the weekend doing the Running and endurance training cert. Excellent sessions by Brian and Carl. I started practicing my pose skills today with myself and some clients. Fortunately with my track background the toe running came naturally but a few other things needed to be retaught. Some people had some seriously drastic improvements in efficiency. Certainly another CF recommended cert.

m/33/209#/71"

cut reps by 50%
subbed suppermans for h/b extensions
anchored sit ups
thrusters with 1.5pd kbell
assisted pullups with a bungee
20:18 min

amount done disapointing intensity level fairly good

27/M/199lbs/6'0"

10 inverted Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
37 Pull-ups
10:37 minutes

30 inverted Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
25 Pull-ups
15 minutes

I couldn't finish this one, must've pushed myself too hard. I'll make up what I didn't do tomorrow.

as Rx'd, 23:29

after doing my heavy shoulder workout.... makes thrusters not so fun!

AS RX'ed

About 35 minutes, time ruined by crowded,Xfit unfriendly gym, as usual.

1st visit from uncle pukie.

m/5'11/214

As rx'd
20:20

#386 Working out at 0200 seems to solve most of those issues. Hardly anyone stealing my work station at that time of the morning.

Chris

M/31/5'10/195

Time 33:40

This wod Destroy my lower back, but I still did it w/out any subb or scaleing down anything.... it was f@#$%& tough!!!!!

M/23/170

Did not have a GHD machine unfortunately,
Subbed Situps for GHD Situps
Subbed "Super mans" for 10 Hip/back extensions
Everything else was as rx'ed

Total Time 20:00

Also completed the 29 burpees for the 100-day burpee challenge, after the WOD

#401 JC Veggie:

We just set up a whiteboard the other day for people to record their scores. There are some infantry guys beating me in some of the standard WODs, so it's time for the blue to turn it up.

m/40/5'8"/202

Brand X scaled "the porch"
22:35

Used a ball to sub the GHD SU's and H&B Ext's. Felt relatively close to the real deal, which I will admit I found suprising. To make up for the ball, I used 115# Thrusters.

25:10

Felt very slow today.

5X5 Front squat ending at 225#.

M/31/6'/200

1st WOD scaled for my non-CrossFit body

5 Slant board Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 15 reps
25 Pull-ups assisted 100lbs

15 Slant board Sit-ups
15 Hip & Back Extensions
65 pound Thrusters, 10 reps
17 Pull-ups assisted 100lbs

15 Slant board Sit-ups
25 Hip & Back Extensions
65 pound Thrusters, 5 reps
10 Pull-ups assisted 100lbs

18:40

Heart pumping like I just ran a 5k.

33/m/180
5:00 min as rx'd with a 35 lbs weighted vest for the pull-ups

Whoops, misread this and ended up doing just back extensions... add some time to that one!

nice hard work out. Glad to have a rest day tomarrow 26:36 as r\x

M/26/6'3/175

20:45 as Rx'd

subbed unachored abmat situps
subbed 45# good mornings

Me: 31:45

Her: 35:40 with 55# thrusters and jumping pullups

Subbed GHD Sit-ups (but did extra 10 reps each set) for regular sit-ups
did jumping pu's

19:40

m/24/6'1/217

as rx'd

38:55

That was brutal.
24:04

17:51 as rx'd

That sucked. 35 minutes.

m/45/5-8/150

114 degrees (just another Arizona day)

23:10

Great WOD -> Thanks Coach!

28 m 176
20:43 as rx'ed
A little unsatisfied with my time. I had a very un-zone or really an unhealth diet this weekend. Back on the wagon!

m/39/180/5-7
scaled and modified as follows:

10 Sit-ups
10 Back Extensions
95 pound Thrusters, 30 reps
50 jumping Pull-ups

30 Sit-ups
30 Back Extensions
95 pound Thrusters, 20 reps
35 jumping Pull-ups

50 Sit-ups
50 Back Extensions
95 pound Thrusters, 10 reps
9 kipping Pull-ups
11 jumping pull-ups

28:15

M/6'2"/195

Time: 27:26 as RX'd

Head throbbing badly! The wheels started to fall off 3/4 the way through the Ghd Situps. Tough one.

Cara time: 44:29 as rx'd. F/5'7"/133

Good job Cara!

35.35 - lotso broken sets. 40# offset for pullups, 95# good mornings, sorta did some funky situps for 1.5sets, really made my thumb not happy with me on the thrusters (but did 95#s)

m/32/180

20 abmat sit-ups
20 abmat back ext.
30 95# thrusters
50 Pull-ups

60 abmat sit-ups
60 abmat back ext.
20 95# thrusters
35 Pull-ups

100 abmat sit-ups
100 abmat back ext.
10 95# thrusters
20 Pull-ups

time: 35:28

Watched Phelps win another Gold, drank a Fat-tire (they sell them in Chattanooga, TN now), life is good.

as rx'd
time 35:45 hr 128
great wo

m/46/6'2'/215

28:38
love GHD's do them and extentions off a swiss ball
Pulls ups were assisted with bike tube or jumping,
still rough for me at 215.
thrusters at 95lb
Overall form not to bad could always be better

used brand x pack, did that almost as rx'd had to do regular situps / back extensions towards the end, 17+mins

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

26:47

Being brand new to Crossfit, I knew that I am not up to par with most of the workouts. So, I had to humble myself on this one and do 65# thrusters as there was no way I could have done all the reps with 95#s. However, I managed to get through it in about 30 minutes. It was tough, but I loved this workout! Crossfit rocks!

m/29/5'3"/160

as rxd

time:35:17

although form was not 100 %

26:03 w/ 75# Thrusters

43/m/6' 208#

20:06--rubber legs after 50/50, had to wait a while to do the 10 thrusters on last rd. definitely all were not full squats.

27:36

sub- ab mat situp with 20# med ball touch floor behind head, and 95# stiff leg deadlifts

calves are absolutely torched from yesterdays 5k pose experiment.

37:36
Sit ups on a 45-degree decline bench
BE on a 45 degree bench
Pull ups to chin -- I have really gone down hill on my pull-ups, the hole in my hand did not help.
At MacDill at around 2100, which helped taking a few slots
This was a tough one
35m/170/5'8

m/39/5'4"/141

33:55 as RXed

Did situps and back ext. on an exercise ball.

26:43

M/35/188

21:56 As Rx'd

The last set of GHDs took 1/4 of the time of the total Wod. My quads were on fire. Full deep squats on all of the Thrusters and pullups full ext to chin over the bar. That really sucked, but in a good, sadistic sort of way.

WOD

As rx'd, 19:22, did a three mile run prior in 18:48, then had a ten minute rest before I started the WOD.

time today was 46:40.
The thrusters were with 55#, and the pull ups were mostly jumping. I also alternated with my 15 year old son, who was doing his second CF workout.

26:52 as rx'd

M/25/170/6'0

This was horribly hard... I'm always humbled. I felt really tired. Been watching the Olympics late.

As Rx'd

28:05

Fun stuff.

Thrusters take more out of me than anything (well, except maybe burpees) in all the crossfit wods.

as rx'd 35:37

24/m/5'7"/148#

Scaled to 65# thrusters. Can barely Fran @ 75#, but this was just too much.

105 degrees + GHD sit-ups = death by headache. 2nd and 3rd sets of GHDs took fooooreeeever.

34:45

The important thing is I finished...

As Rx'd with little jumping pull-ups. Had to break a lot of the exercise sets into 5's.

38:18

Ya, I wanted to puke.....a couple of times

SUB 65# th

58:58

M/38/150

CFWU2 pullups at 5

0700 hours
Traps were still sore from Saturday's WOD so scaled the thrusters to 75lbs.
Did GHD sit-ups for only the first 10 of each set. The balance were army-style.
H/BE's and PU's as per WOD.

28:57

1830 hours
Cycle 50 K
at about 29 Kmh about 1h:40m

did sit-ups and bak extensions on swiss ball
33:00

Okay, I don't know about anyone else, but those towel pull-ups from this weekend were brutal and my pull-ups were lackluster, to say the least.

Subbed 45 degree situps and good mornings.

28:25.626

Woo hoo for the rest day!

F/28/55kg/170cm

Thrusters 65#

23:58min

That was a real killer. My legs are much weaker than my upper body. Chins were quite easy?!

26/M/6'2"/205

As Rx'd 36:20.

Surprisingly, the toughest part was the GHD sit ups and extensions! Thrusters went by quickly this time.

rx but it took me freakin 40 minutes

got that pukie feeling after the second round and had to just lay down for about 10 minutes to take a breather. I know I am supposed to fight through it but its just not fun when there are like 20 people in the gym and you are trying to work out and start throwing up. So I just relaxed got my wits about me and slowly finished the WOD.

Thanks coach, that was a tough one for me...

austin

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

As Rx'd 37:39

OooRahh CrossFit

this workout was a mix of "Michael and Fran on steroids"

i don't like fran on the juice, she scares me

28:17 modified as follows:
10 GHD Sit-ups
10 Hip & Back Extensions
30 thrusters 40kg
25 regular Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
20 thrusters 40kg
15 regular Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
10 thrusters 40kg
10 regulat Pull-ups

Really need to improve pullups but no way working kipping pullups in my gym...

That torched me, my eyes went all bloodshot for some reason lol. 30:35 as rx.

196#

19:12 as rx'd

Subbed 26 jumping pullups on R1
Subbed 12 jumping pullups on R2

50:51

(note to self - next time, sleep more than 4 hours the night before trying this one)

39/M/6'/175

As Rx'd 26:17

Head started to hurt towards the end. What a great one thanks

33/m/5'9"/183

16:47

Breaking up my GHD's and hip extensions more than I should be. Need to put ome more time in on those.

As Rx'd

58:30

I should have scaled the thrusters back by 20# or so. They took forever. This was the first time on my new GHD and that thing is like a torture device from the medieval times! If I had scaled the thrusters and used a band for pull-ups, I could have cut my time in half and kept up the intensity. Instead, I went at a snail's pace and came to the brink of meeting pukie...

W/U - 3 rounds of:
Sampson Stretch
20kg overhead squats, 10 reps
Push Ups, 15 Reps,
Ring Rows, 10 Reps

Workout as rx'd

Time: 29:39

I really underestimated this one... The last cycle has really been tough... The 5k was easy but the other 2 really smashed me!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
20 db pound Thrusters, 30 reps
25 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
20 db pound Thrusters, 20 reps
17 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
20 db pound Thrusters, 10 reps
10 Pull-ups

19:59

Subbed 66lb thrusters, the rest as rx'd.

36:51

That was a gross work out and I only did the scaled one. After this vomit finally comes up I will give props to everyone who did this work out and finished it period no matter what time you did it in.

I drove home from the gym with my head rested on the steering wheel and drool dripping down the side of my face the whole way home. I probably looked like a drunken psychopath with rabies to anyone who had the bad luck of pulling up next to me.

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

failed on pull-ups at the end and did jumping ones but only 10.

42:04

34:16

19.59

CFWU - 7 p/u and dips per round

24:54 (GHD and back extensions done on egg crate with feet under olympic bar on lowest setting on squat cage

Thrusters 85#

29:30

Wanted to throw up

m/43/175

No GHD equipment
subbed situp snd back extension on ball
95 thrusters
pullups

22:58

m/30/200

subbed regular situps and supermans.

23:12

M/34/182

as rx'd
24:56

8.11.08
did 2/3rds and then quit it still was a good work out.

24/m/5'10"/155

As Rx'ed - 26:14

Tore a callus on the 5th to last pullup... crapola. I was smart on this and really paced myself right from the start doing mini sets for everything. I'm sure those thrusters will be painful tomorrow.

Comment #423 Chull

The last seminar i went to (NOT Crossfit) I had an instructor (whom supposedly had a bachelors degree in exercise physiology) tell me that Deadlifts were NOT a strengthening or stretching exercise for the hamstrings. She said that it was ONLY a lower back exercise. At that point I shut my ears off and just waited for my piece of paper.

I can't wait to take a Crossfit seminar!

M/39/6'3/230

23:37 then fetel position with thumb in mouth crying for my mommy for 10 more minutes

I'm going to affectionately name this workout, "Fran gone worse"

subbed regular situps and supermans due to no GHD.

otherwise, as rx'ed:
32:32

M/23/5'9"/185

48:40
asst. Pull Ups as needed

I've been doing crossfit for about a month now and I love it. Crossfit makes those old workouts look like child play. Some of these workouts just kick my but

Subbed incl situps, broke it up into sets, had to drop a few reps at the end very tough 29:30. Not bad for my first cross fit

29/m/140lb

26:13

Cert was great!!! You guys were awsome.

WOD
5k
58 minutes

f/25/107

30:52

used 55lbs for thrusters, otherwise rx'd

this was super nauseating, my last set of extensions took forever as I kept feeling I might hurl

65lb thruster
gravitron pullups (70lb assist)

32:00

Me and Keith did this in 38:21. This was a tough one. We did it all, and didn't give up.

Phill

Me and Keith did it. It was a tough one, but we finished it!

38:21

Phill

29:46 as rx'ed, brutal

26:20 as RX'ed

as rx'd: 20:08

nice one!

My word i died... Nice!!!

29/f/117

gh sits ups w/22lb plate
back extensions
65lb thrusters
pull ups (jumping)

27:00

ca. 49 mins (forgot to stop watch)

swissball 4 sit-ups / gravitron 4 PUs / back exts

for pull-ups used 37.5kg asst on gravitron
(last rnd tried a few without asst.)

for thrusters used:
rnd 1: 30kg (2 rests?)
rnd 2: 35kg (1 rest)
rnd 3: 40kg (no rest)

32:01

I went to the VA cert this past weekend.

I was very nervous before the cert with only a week away from my 48th birthday. With chronic knee problems unresolved by medical intervention & large quantities of ibuprofen, there was a fear I would be unable to function during an obviously active cert.

I learned that I had been doing things so incorrectly that I was injuring myself. Those problems, through proper instruction, were quickly fixed and my knees felt better than they had in the months prior to the cert.

Every staff member was always willing and able to educate, correct, and motivate me. Their enthusiasm during all phases of the cert was a measurable, observable, and repeatable testament to their commitment to Crossfit. They were more approachable than I would have ever believed.

Tony B. repeatedly made the complex simple. The ferocity of his instruction had us always anticipating every word.

Drew could keep things running as smoothly and as well organized as any top drill instructor could.

Drew and Bobbi were meticulous in keeping our form true in all movements.

My brother firefighter Jeff T. (#5 in the 08' Crossfit Games) demonstrated a complete understanding of all the disciplines within Crossfit.

Gillian (#3 08' Crossfit Games) with an unending smile, provided a breathtaking example of proper form, high intensity & an observable ability.

Kyle’s warrior-like performance humbled and awed everyone in attendance. We still can't believe the size of his heart & strength of his will.

The cert provided an excellent example of how multi-layered Crossfit is. It’s not just about improving your “Fran” time it’s about changing your life.

Dave and Blaine

Marion County Fire Rescue

M/41/190/6'2"

41:47, deadhang pullups.

subbed AbMat situps, and pullups were done on rings.

31:01

By the second round of Thrusters, I could tell that I wasn't over this summer cold yet. Screaming headache and a little dizzy. It was a fight to make it through the rest. I'd like to see this one again in about 6 weeks.

The name I'm giving this workout is ver batem what my wife said when I described it to her, "You're Kidding, Right?"

M/ 30y/ 150 lbs.

30 min.

65 lb. thrusters
Subbed situps and exercise ball for extensions as I don't have a roman chair
Pull ups as Rx'd.

m/28/205

as rx'd 35:04

28:20

ok WOW
26:27 as rxed.
Puked while watching Sofa hit the wall.
the GH situps and Hip/Back Ext made my head swim and kill. Most of my time was spent getting my head back on my shoulders.

Thanks to LTP and Sofa for keeping the Push going.

35/M/6'/200

as Rx'd

34:30

First Round 8:22, 2nd Rd 11:48, 3rd Rd 14:20

m/24/6'2''/225

24:48

hey crossfit, you have some decent stuff. as a personal trainer in Halifax, Nova Scotia, some of it comes in handy. i recently did one of your workouts from end of july, but made it even tougher. i wanna see if you got anybody who can beat it. i say, not a chance. 100 pushups, 100 crunches, 100 lat pull ups, and 100 squats (135 lbs, one plate aside), and ten stair flight (running double stairs up/singles down with at least 20 stairs high, for time...17 minutes and 20 seconds. here's the catch, try and do at least fifty of something to start before moving on to something else. good luck. you'll need it.

2 days behind. Been down w/a bug of some sort.

CFWU x3

WOD
:21::25

Feeling like crap. Almost lost it and blew chunks a couple of times. Ran to the bathroom after finishing.. Was about to be ugly. Would like to tackle this one again @ a 100%.

Get some, Go again!

M/32/6`1/213

-day behind

WOD,subbed unanchored sit ups for GHD Su
Time 28.39

M/32/5'10/155

subbed 100# barbell thruster, no olympic weights
and I had to use a swiss ball and smith machine bar for the situps and extensions

the thrusters absolutely killed me.

46:51

Rx

30:49

m/43/5'9"/181

The worst. Felt nauseous, splitting headache, took 30 min to catch my breath/slow my heart rate to recover, questioned whether this is even healthy.

Completed -10 pullups because my hands were killing me. 33:00. Thank you crossfit.

38/m/239
jumping pu

33:24

3 rounds
20 95# Thrusters
20 Pull ups
20 Back Extensions
20 Situps
20:17

23:32

m/33/5'4"/145

light workout today. totally didn't follow the WOD. soccer game tonight.

Run 400m
40 lb. Thrusters x 10
Pullups x 10
Situps x 10
Back Extensions x 10
Pushups x 15

5 rounds for time.

26:00

Day Late,
movers are here packing, love the military life.....

As Rx'd
Clown in the gym doing 10# flys asked "what are you doing..? (Yes 10# flys)

Difficult workout
48:46

WOW!!!!!!!!! that kicked my butt, I even met pukie with my head in the big red bucket.

34yom/168/6'

As rx'd - 30:05

31yof/126/5'6"

As rx'd - 29:52

as rx'd

24:48

That was absolutetly one of the most horrible things ever.

Age 52/BW 250# 28:08 subbed 20# DB thrusters (still resolving shoulder issue), all pullups jumped. Then C2 intervals 125 meters x 10 w/2 minutes rest between from CrossFit Endurance; all intervals between 28.8 and 26.1.

$$$$$$$ CFSD LEVEL 1 CERT... $$$$$$$

WOW, If any of you have questions about Crossfit weather Who, What, Where, When or Why. This is my suggestion. Number 1 read Through this web-site. two, Find a crossfit near you and attend it. Then go to the Certification. I just got back for my first cert. and I got way more than i expected and I expected a lot. My Knowledge base is so much wider now. I am a Boot Camp Instrustor and my Coaching ability has increased be cause of it. Crossfit is is best, make sure you get some...

Aloha

29.47

subbed 65lb thrusters

That was Sofa King hard!!!!
When it was over there were bodies strewn everywhere. No one was talking, everyone eyeing the closest garbage can.
I couldn't even manage a smile when I saw KSC sprinting across the gym towards the bathroom.
39:53 as req'd.

As rx'd 40:27

M/28/75"/192

as rx'd 26:29

18:25
as Rx'd
pullups need work

I thought The Certification was awesome! I learned so much in just two days , and I am starting the zone diet on Monday.

as rx'd

37:39

Couldn't even manage 135 lb hanging squat-cleans, so I figured I need a bit of guidance on the movement. Instead had my first experience with Tabatas:

Tabata squat, followed by 100 uneven ring pullups (1 foot difference)

41:21

12/08/08
No GHD apparatus so had to improvise with yoga ball. Otherwise as rx'd
26:30

34/M/185

Subbed #45 KB back ext
atomic situps

32:08

sluggish today, need a day off

Just started CF a couple weeks ago and this one all but killed me.

I didn't do the whole thing though, I would have died.

10, 20, 40 incline SU.
10, 20, 40 HB extentions
30, 15, 10 Thrusters W/ 35# dumbbells
40, 20, 10 PU

33 minutes and some change and now im going to die.

DNF.
1st set as rx'd.
2d set as rx'd.
3d set:
10 thrusters
5 pullups
2 GHD situps
Total time--43:59

Temp at 29 Palms: 106
Temp in C'fit Ripper: 101

subbed sit ups over swiss ball, feet anchored
subbed 65# good mornings
all else as rxed
time 28:30
round 1) 8:03
round 2) 9:28
round 3) 10:59

As Rx'd, 29:17

A true killer.

25/M/6'1"/198

as RX'd...27:59

Pull Up Bar was too short & I couldn't get a repetitive kip, which frustrated the hell out of me & took me out of it mentally...coulda done much better...

...NO EXCUSES, DO IT AGAIN! lol

22/m/5'7/148

10/30/50 GHD situps
10/30/50 Hip and Back ext
30/20/10 45pd thrusters
25/25/25 pull ups

time: 12:45

Comment #539 - hilarious!

m/30/182

33:22

Had to substitute GHD situps by laying on medicine ball with feet locked into place using a bench.

10 Mile Roadmarch
45# armor and crap.
another 25# of crap on my back.

First 7 miles at standard 15min/mile pace
Last 3 pacing and policing up fallouts.

3:15 hours. Which is too long to stand around in all that crap. Thank god we got to shoot guns at the end. Ballistic release is the only reason to walk that far, wearing that much crap.

Sub'd ab mat sit ups for GHD but kept with the same numbers. Went for a farewell lunch before I hit the gym...bad idea!!!

31:23...brutal!

Finished the San Diego cert this weekend and can NOT say enough good things about it!!! Having such a high caliber staff on hand that was so receptive to our questions was an experience that was truly worthwhile. Not only were they able to convey the information clearly, they were pretty darn entertaining (and not to mention..amazing athletes)!!! This only gave me more motivation to run/open an affiliate. As a LEO, I must say that these methods are invaluable, and will go a long way in saving/improving lives...thank you Crossfit!!!

29M/5'6"/163#

Sub'd decline bench sit ups & regular back extensions (no GHD available).

25'ish minutes (left watch at home)

Couldnt finish :( Felt an odd twinge in the middle of my left shoulder, then a constant dull ache from there down to my elbow and decided it was better to stop

10 GHD on ball
10 Hyperextensions
85 pound Thrusters x 30
50 Pull-ups

30 GHD on ball
30 Hyperextensions
85 pound Thrusters x 20
35 Pull-ups

50 GHD on ball
50 Hyperextensions
85 pound Thrusters x 10
20 Pull-ups

29:09

(splits were 10:10,10:48,8:11)

Scaled thrusters, will hit this as rx'd next time.

35:06

As Rx
except: second round of pullups on gravitron, 50lbs first 20, 70lbs last 15.

M/23/150

Elevated swiss-ball situps, felt very much like real GHD; same for back-ext/hip-ext. Else as rx'd:

29:16

52M/180/6'2"
that was as bad as it gets, thrusters are my nemisis along with burpees.
30:56 rx'd

32:40 -
Sit ups and hip/bk ext on swiss ball feet hooked under leg grips for lat pull down machine ie two thirds ROM approx.
Rest Rx'd

Was labouring yesterday and today, lots of holding plasterboard over head and lungs wrecked from installing fibreglass insulation without proper mask (never again). Could have sub'd 30 under normal conditions.

48/m/140
34:23
had to walk around gym for stations and sometimes wait to work in.

#546 Sofa King - repeat after me...

I am sofa king we todd did.

Just joking. One of my favorite jokes. You'd be surprised how long it takes people to get it.

I just want to thank everyone at the SD cert this weekend it was well worth it and entertaining! keep up the good work!

Dutch great work on that new PR...

Crossfit Games 2009

M/34/6'2"/191.5#

SWEET!

No quite as Rx'd, but I'm getting there. Gotta learn to do those kipping pullups.

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
30 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
20 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
10 Pull-ups

28:12

I almost got to see lunch again during the second round. Everything was a black and blue blur on the third round. Very cool to have finished, even a scaled down version.

37/m/5'11/160 (8/12)

GHD Sit-ups, 10-30-50
H&B Ext, 10-30-50
65# Thrusters, 30-20-10
Pull-ups, 50-35-20
15:42

forgot to print the sheet to take to the gym but forgot, and couldn't remember the exact workout. Felt like crap after a week off and a couple major beer drinking episodes. didn't time

30 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps (sh injury still nagging)
50 Pull-ups

40 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 8 reps
40 Pull-ups

400 GHD Sit-ups
40 Hip & Back Extensions
95 pound Thrusters, 5 reps
25 Pull-ups

I pasted the wrong wod. This is the wod that I actually did. It is a half day for me.

GHD Sit-ups, 10-20-30
H&B Ext, 10-20-30
65# Thrusters, 20-15-10
J-Pull-ups, 30-20-15
15:42

32:33. Wasn't really feeling it today. Hands still all torn up from the rope climbs the other day, so I broke down and wore some old biking gloves. Pullups were much slower than usual.

29:52

just horrible, ghd situps were hard

31:04
straight legged situps
back ext.
thrusters
pullups. That was a sweat.

30min for first two rounds. had a bad stomach virus sat. still didnt feel 100% had quit due to headache and stomach pain

As Rx'd 29:12
Would have done this one yesterday, but I was sick with a little head cold and fever. Felt it was best to rest and regain my strength. Anyway, better late than never.
Tough workout, took it easy on the GHD sit ups, don't want to accidentally sideline myself. the hip/back extensions went slow for me as well, wanted to make sure I had the "snake" down properly, still made decent speed and was limited by muscle fatigue during the extensions.

48/M215

33:05

f/43/5'9"/140
thrusters at 65#
38:55

26:18

only 6th crossfit workout, still getting the hang of it. bodybreaker!!!!!!!!!!

as rx'd this morning 31:38

37m/5'10"/173

34/M/170#/6'0"

WOD: as Rx'd

(24:53)

22/m/5'4/146

Time: 29:19

Awesome WOD, kinda like Fran
The only thing I didn't like was running all over the gym & waiting for people, I definitely can do this quicker

24/m/6'0/185

CFWU x 3 then as rx'd
26:42

as rx'd

25:45

done yesterday

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

superstar bball shero Cara came to the big box to get some, so of course, put her thru today's fun.

Cara 27/5'6/130ish
warm-up run 5 mins, cfwu, practice GHD sit-ups and hip/back ext, warm-up thrusters
WOD: 45# thrusters, 80# assisted pull-ups
time = 41:30
started to lose the back extension part of the hip/back ext as fatigue set in. volume of pull-ups wuz challenging but we kept work/rest intervals consistent and she managed to keep moving. excellent effort.

then it wuz my turn
WOD: 65# thrusters, controlled both up n down (no momentum swinging) on hip/back extensions, kipping pull-ups
time = 24:59
ooo those hip/back exts burn! think next time i'll try to speed em up, but it wuz kinda satisfying to "savor" those this time.

post: cued Shelly thru her dose of today's koolaid
we're definitely gonna work on her pull-ups. the kip will be mastered!

Shelly 31/5'4/130ish
WOD: 65# thrusters, buddy-assisted pull-ups (makin sure she got full range of motion on each)
time = 42:35

22/m/180

29:48 as rx'd

28:05 as rx'd, holy crappp!!!!!!!!!

33:30 as RX'd

23/m/215

I had a terrible headache after this one.

16:02 as Rx'd

M/28/6'2/195 Martial Artist: TangSooDo - 3.5yrs

Warm-up
- 5 min. of Elliptical

WOD: For Time
10 Hip & Back Ext.
20 65# Thrusters
30 Jumping Pull-ups

20 Hip & Back Ext.
15 65# Thrusters
20 Jumping Pull-ups

30 Hip & Back Ext.
10 65# Thrusters
10 Jumping Pull-ups

Time: 9:51

GHD Sit-ups were not performed b/c abs are exteremly sore from GHD sit-ups on Monday.

At VIP, No GHD, Steeeep incline SUs, and the rest as RX'd.

24:44

PACK
10-SIT UPS
10-EXT.
20-65# THRUSTER
30-JUMPING PU.
20-SIT UPS
20-EXT.
15-THRUSTER
20-JUMPING PU.
30-SIT UPS
30-EXT
10-THRUSTER
15-JUMPING PU.

26:25

One word...BRUTAL!

Sub'd 45# dumbells on thrusters and split the GHD and back ext into subsets of 10 reps each.

In 25:01.

I'm toast.

M/44/175

25/5'9"/135

22:28 - no ghd, so did abmat sit-ups and good mornings (18 lbs). 30kg on thrusters.

Butt-kicker!

40:47

Did all 50 pull-ups first round
Subbed in about 20 jumping pullups second round
All JPU in last round

32/M/69/202

Modified WOD:

5, 10, 15 GHD
10, 20, 30 Hip/Back Ext
30, 20, 10 95# Thrusters
50, 35, 20 Pullups

Middle half of second set of pulls were jumping. Thrusters felt easier though, which means improvement.

Total Time 27:45.7

Will go back later tonight and so some cardio.

23/M/185

stopped after round 2. thought i was gonna die.

m/30/230/6'

37:15

Subbed normal sit-ups and jumping pull-ups. Went to straight back extensions after 10 reps in the second set.

m/40/150/5'6"

as rx'd: 29:05

m/46/175
rx'd 27:33 Tired & sore.

as rx'd: 27:49

hit a wall on the last round of GHDSU's.

32:04

visited pukie on my birthday. Awesome.

Lots of jumping pull-ups.

As Rx'd - 30:40. I did this Monday just didn't get to post until now.

This sucked because the day before I did the 300 workout:

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36lb Kettlebell - 50 reps
Pullups - 25 reps

And added in 3x10 kettlebell swings at 75# (15# more than I had ever done).

32:04 Lot's of jumping pull-ups.

Just turned 32 yesterday, so the time seemed appropriate, and Pukie paid a visit for the first time in while.

Modified

decline su for GHD
Good Monrings for Hip & Back ext.
mix of jumping an kippin pu

BRUTAL

34:19

22/m/165 lbs
drank a large coffee 20 min prior
hands peeling off

22/m/165 lbs

21:59 as rx'd

As rx´d: 27 min.

As rx'd:

1. 7:30
2. 16:14
3. 25:25

24 min, scaled the last round of GHD to 25/25, only so I can workout tommorrow with manageable soreness in the mid section :)

did a variation of this b/c in dallas without normal equipment... i didn't want to try to manufacture a place to do GH sit ups in a foreign place.... so i did

30 thrusters at 95 lbs
50 pull ups
50 sit ups

20 thrusters
35 pull ups
50 sit ups

10 thrusters
20 pull ups
50 sit ups

23 minutes

f/31/142
used 40# for thrusters otherwise as rx'd

35:00 min

Pre-HSPU & chest to bar pull up practise
Back squat-234
Shoulder press-129
dead lift-374
total-737
780 is PR
first DLs done since January with no back pain.
Need a ton of work on my squats. Intent & I will start a 18 day squat improvement program Aug 18th. Looking forward to improving.

28:27. Avg. HR: 153. Subs: 45#GM's for back extensions; regular situps, jumped pull-ups.

cfwux3 (mod-pullups/back ext
burgwux2

scaled to porch 24:33
10 ghd situps
10 h/b ext
20 thrusters 95#
30 pullups

20 ghd situps
20 h/b ext
15 thrusters 95#
20 pullups

30 ghd situps
30 h/b ext
10 thrusters 95#
15 pullups

Done on 13 Aug 08:

M/39/5'8"/70Kgs

Sit-ups off the end of a bench
Back extensions of the end of a bench
2 x 20kg dumbells for thrusters (88#)
Dead-hang pull-ups

32.05

This was tough but my thrusters are improving. Only have a gravitron machine at the gym, so I put a dumbell on it to keep it at the bottom. Still no chance of a kipping pull-up though and that really stretches my times out.

Brand X 'Pack' scaling
BW: 134lbs

Subbed standard sit-ups
Subbed 'supermans'
14.24

Notes:

Sit-ups and extensions fine. Imagine they would have been a little less fine on a GHD...

Thrusters: Felt really good today. Prob something to do with the 6 million thrusters a day we have been doing recently? Lol. First set unbroken. Also...have a habit of going too low on squats/thrusters etc - tucking under + losing power from the hams. Was going down to an appropriate height today, felt much better. This was 50% BW... slowly edging closer to getting up to the 95lb 'standard' rx'ed thruster.

Pull-ups: Sucked. ROM for 'kipping' pull-ups still suck at the bottom. Also was down to doubles by the end. Oh dear.

Overall was aiming for a sub 15 though :)

Sit-ups
Good mornings
30 lb db thrusters
(-80)

18:00

Charity-
first time with H&BE-those weren't easy and I probably didn't even do them right!
65# thrusters, chest to bar PLU's
23:35

Puppies:
10 Sit-ups
10 Hip Extensions (NOT hip & back)
30 pound Thrusters, 20 reps
20 jumping chin-ups off 3 wooden blocks

20 Sit-ups
20 Hip Extensions (NOT hip & back)
30 pound Thrusters, 15 reps
15 jumping chin-ups off 3 wooden blocks

30 Sit-ups
30 Hip Extensions (NOT hip & back)
30 pound Thrusters, 10 reps
15 jumping chin-ups off 3 wooden blocks

Total time: 17:15. My chin was barely reaching the bar though.

Scaled to 68# thrusters, didn't realize that I was supposed to do something different than my normal hip extensions. Silly me.
25:04

39 min 10 sec.
subbed 75 lb thrusters in first two sets and 80 lb in third sets.

57:00 minutes

For time:
10 GHD Sit-ups (as rx'd)
10 Hip & Back Extensions (as rx'd)
95 pound Thrusters, 30 reps (45-lbs / bar)
50 Pull-ups (cw 60 & 70 for chin-up & pull-up)

30 GHD Sit-ups (incline sit-up pad 2&3rd up)
30 Hip & Back Extensions (as rx'd)
95 pound Thrusters, 20 reps (45-lb bar)
35 Pull-ups (cw 60 & 70 for front facing)

50 GHD Sit-ups (incline sit-up pad 2&3rd up)
50 Hip & Back Extensions (as rx'd)
95 pound Thrusters, 10 reps (45-lb bar)
20 Pull-ups (cw 60 chin-ups)

29 yom 225#
subbed straight leg sit ups - no GHD
otherwise as rx'd
approx. 32 min
stopwatch didn't start
absolutely smoked

Catching up. Back to school so I finally have gym asnd my thruster form sucks.

23:11 as rx'd but 1st set I did a set of 15 PU between ghdsu and Back ext 15 after 10 after thrusters and finished with 10 more then scaled all PU sets the same way nore than 10 at a time. I still can't sustain long sets of PU. But that is what it is all about Progress.

F/40/120

18:33 Rx'd @ 65lbs. for women.

65 lbs, gravitron
25:05\
M/55/190

note to self: performing well at crossfit requires more than 2 hours of sleep

38 minutes

24:30

Nic - 31:47, as rx'd.

Still recovering from a cold and did not really attack this one, but this was definitely one of the hardest WOD I have completed!!

F/29/5'4/127

30:00

sub'd reg situps
sub'd good mornings
40# db thrusters

Kicked...my....butt. As Rx'd 37:32

Had to change a few things as I did this on my lunch hour. Normal situps, supermans for the first two and used a 40lbs bar for the push press. I should have used the 45 as the 40 felt a bit too easy. I also did 30-20-10 pull ups. For some reason my grip was very bad this time and had some blood under the calluses. I did it not in my normal gym but the army gym so maybe because of that.

Final time is 23:29

35:54 - GHD Sit Ups w/hand to floor, Thrusters to the Games' standard. Pull Ups legit.

Yakked in the middle of the third round. Thanks Coach!

M/36/142

@ work, 90# thrusters, everything else as rx'd
27:35. Had to walk down stairs to the basement to get to the pull-up bar, but in reality I needed the rest.

that

I did this two days ago. I had two people ask me what was wrong with me when I sat down. I took 2 maybe 3 weeks off b/c of work and this was my first work out back. Dang.
40:59 as rx'd.

Good times
Thrusters and pullups have never felt better.
GHD have never felt worse. The first set of 10 was misleading.

not too sure about time... watch issues... didnt start until the second round... somewhere around 22 mins
I love WOD's like this one... variety and intensity...

5 minuts rope jumping + Greg's WU + Burgeners WU

Time as rex'd

25.24

M/27/174/6'0

25:07

Sub Goodmorning & Regular Sit-ups. Core was shot after this workout.

Crazy. My first attempt at the WOD. Didn't even come close. Did recommended reps /5.

WOD in 21:45 on 08.08.13
75# Thrusters to the ball
GHDSU w/ arms crossed on chest, no reach back/touch
m/54/172#

Thrusters done in sets of 5
last rd sub'd foot anchored SU
and supermans
38:34

Subbed (slightly) inclined sit-ups and regular ol' back extensions, otherwise as Rx'ed, with PUs dwindling down to sets of two or three at the end:

31:00

M/42/210

As RX'd except did jumping pullups.

23 Minutes

33/M/194

31:00

Felt a little sick on this one and didn't have my stopwatch. I'd guess it took me ~ 30 min.

M/33/185/70”
used swissball for the GHD/extensions ~35 min

GHD over ball
All others as Rx, pullups cost most time due to grip

35:35

M/33/170/5'8"

19:25
As rx'd

Don't have a true GHD that is completely horizontal. Mine is at a 45 degree angle to the floor.

Subbed regular sit-ups for last 50

1:00:10

cfwu, Handstand practise, DL 3x 130 kg, weighted ringdip 3x 15 kg. slowly building back up after 3 weeks of pelgimage.
have fun, Johan

************************ 08/14

35:40

subbed roman chair situps
did 20,60,100

the rest as rx'd

30:56
not fun!!!

M/31/5'4", 150lbs.
AS RX'd
Managed this in 19:20.

Pullups usually feel great, today not so much. Struggled through them.

43:38

3 days late doing this one.

situps - 15/25/40
supermans- 15/25/40
135lb thruster - 30/20/10
pullups- 50/30/20

48:30

Vance

39:22

wod ,23.17.
as usual thrusters the killer.

F/39/5'5"/135
Brand X "The Porch" -per below-w/65lb thrusters & incline bench situps, Roman chair back extensions, about 6 strict pups first set/then kipping/jumping pups in 20:35:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups

Bwt: 165

As Rx'd

33.15

Road bike to/from work (skipped CFWU)
28:42

Matt: 25 lb Thrusters (started with 30)
Not sure how long he took, at least another 10-15 mintues

~35:00

had to share bar, reset weights each set. No matter, felt really bad, wanted to barf the entire time.

16.24

10 GHSU
10 H&B Ext.
15 Thrusters (95#)
25 Pull-ups

20 GHSU
20 H&B Ext.
10 Thrusters
18 Pull-ups

30 GHSU
30 H&B Ext.
5 Thrusters
10 Pull-ups

17:51

subbed in 2X roman chair situps for GHSU's..

28:44

25/m/175
28:15
I was dying. Not sure what happened but I felt terrible

as close as I could to Rx'ed, 27:48.

Wow! I did this Yesterday in Tacoma after attending my best friend's wedding and getting a full meal deal at my Dad's house.

I went in to the local "Globo Gym" where I saw no chalk, 1 pullup apparatus (Neutral Grip only, no bars) and no GHD apparatus! I had to settle for using a back extension machine that actually worked out well for both the H&B Ext and the Sit-ups! They "kinda" felt like the GHD, but not quite the angle. The pullups were done Chin above bar, as it was tough to grip with the slick handles and without chalk. Thrusters were done as Rx'ed.

Me: 42yo/M/5'10"/172lbs/10.5%BF

Warm Up: Greg A's circulars + 1 bar muscle up

WOD: 31:08

GHD Sit Ups: sit ups unanchored. All sets unbroken

Hip and Back Extensions: Used a 45 angle "chair" at the local globo gym, I cannot wait to get back home. All sets unbroken. cycle time is quite slow doing hip and back extensions.

90 Pound Thrusters: A to A thrusters with head through at the top. All sets broken up into between 10 and 15 reps at a shot.

Pull Ups: Strict, all the way down to complete lockout and head through at the bottom to at least chin over the bar at the top. All sets broken into between 7 and 15 reps at a shot.

Have Fun, Train Hard,

Billy

28:49

Late post. My abs are still hurting today and it's Saturday. Thanks to Crossfit Pendleton for use of their facility.

M/48/152
Done 8/16/08

Sit-ups, unanchored, 10-30-50
Back/Hip ext. GHD 10-30-50
Thruster 65# 30-20-10
Pull-up 30-20-10

17:09

35:26

Subbed abb mat for GHD sit-ups

32 male
as rx'd
23:58

23 min. 70# on thrusters

Incline situps on max incline, Roman Chair hip/back exts. Pukie and I had an ongoing debate from halfway through the second round of hip/back extensions.

28:15

Holy ****. I could not stand afterwards. Collapsed in the shower for 30 minutes, on the ground with cold water running. Threw up but kept it down 3 times. Wow. NEVER doing hardcore planche work before a day of hardcore situps EVER AGAIN. Thrusters, as always, were nuts.

m/37/175/6'2

subbed anchored situps for GHD's

26:45

whew!

I did 10/10/20/30
20/20/15/20
30/30/10/15

first round was done at 5:57, second at 13:10, last 20:37 on the clock.

done at work,
total time 47 min
didn't finish last set of 50 GHD on got thru 25 and pullups were assisted, half way thru got a big head ache.

Jennie: 27 F 5'9" 160#

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
65 pound Thrusters, 10 reps
20 Pull-ups

Time= 39:20

25/M/5'8"/135

subbed sit-ups for GHD
otherwise as rx'd

26:52

open legged situps for GHD. Supermen for back extensions. 40k thrusters. all reps as rx'd

Time 28:51mins

29.39
Thrusters first set 55# then 65# for the send and third set
PU on gravitron at 125#

45 minutes

m/34/5'9/176

CFWU - 2. 12 Pushups 2nd set. Superman. No Burgener.

33:31

No GHD bench. Did GHD situps on weight bench with weight belt around ankles.

Ouch.

Lots of subbing for this as these are the 4 things i'm the worst at in just about all of crossfit.

did 10ghd sit ups
10 back extensions
30 95# thrusters
30 pull ups

30 ghd sit ups
30 b X
20 95# thrusters
20 pull ups

30 ghd situps
30 B X
10 95# thrusters
10 pull ups

took a little under 30 minutes.

M/54/5'9"/180lbs

as Rx'd.

52 minutes.

I did not extend too far on the GHD situps. I also split the sets when I needed to. I push myself to a level that is not quite "pukie" and I pay attention to how my blood pressure. (Prior to Crossfit I had a stress test. I know pretty much what my max HR is from that.)

This was a hard one. This is my second workout after about 2 weeks of a lay off. I did the WOD as Rx'd but was not concerned about making great time. It was still hard. In a week or so I will be back in the swing of things. I find that I need occasional layoffs to sustain the intensity and avoid injury. I seem to be able to go for about 10 weeks and then I need a rest of 4 to 10 days. After I return, I find that my strength is not really diminished much but my anaerobic capacities are down by 10 to 15%. Aerobic capacities are not down too much either.

27:14

as rx'd. absolutely crushed me.

GHD Situps- 10, 10, 20
Hip & Back Extensions- 10, 30, 30
95 lb Thrusters- 30, 20, 10
Pullups- 30, 40, 35 (almost all with 55-70 lb of help)

Didn't really keep time- prob 50 min

m/26/5.8/170

as rx'd: 35:02

no words to describe the pain. ran 5K last night and didn't eat enough calories to replenish the system apparently. damn near killed me! luckily my fiance was there to drive me home...

erin
f/30/5.7/130

pack workout from brandx (45# thrusters)
17:05

8.19.08
27:48

very tough one.
did regular sit ups on decline bench, and back extensions on a roman chair, first set of pull ups done normal, second set done jumping, 3rd set got interrupted by globo gym rats so had to move to another pull up station and did a mix of jumping and regular. Thrusters as rx'd.

M/24/193/6'1"

23:17
Used ball for sit-ups and back extensions

65lbs 30x thrusters
13:06
rest 3:25
75lbs 20x thrusters
15:18
rest 2:34

last set 18:22
total time 52:05

1st time, felt good.

27:29

had to wait on situps and be equipment on second and third rounds

vacation day of play. burpee challenge though!!

As Rx'd
31:21

As Rxd:

29:13

Great WOD!

"Makimbo"
15,10,5
10 lb db thrusters
burpees
air squats
4:17

then this wild WOD... 21:45
sub 45 lb thrusters
ripped a giant hole in my hand. sweet.

Been on 2 week vacation. Carbs, booze, late nights & talking to boys.

I don't wanna go to rehab, no.. no.. No! -A. Winehouse

34:05
65 lb Thrusters.
Weight assist pullups - 50lbs

Too slow.

41/m/66/160

Not as Rx'd, 21:52
10 ~GHD Sit-ups
10 ~Hip & Back Extensions
50-lb Front Squats, 30 reps
50 Pull-ups @ BW-65 lbs
30 GHD Sit-ups
30 Hip & Back Extensions
50-lb Front Squats, 20 reps
35 Pull-ups @ BW-65 lbs
50 GHD Sit-ups
50 Hip & Back Extensions
50-lb Front Squats, 10 reps
20 Pull-ups @ BW-65 lbs

48:00.

35M177
32:30

35F130
40:00

Tom 36 mins

Meyer-45:20 as Rx'd
G- 28:32 jp w 155thrst

Greg's Wu

Time as rex'd

25.24

M/23/5'11"/179

scaled to 10, 10, 20, 20 then 20, 20, 15, 15 then 30, 30, 10, 10

19:00

ugh

33:51 for set #2 as rx-d (next time try set 2 & 3)

couldn't do the pullups or thrusters b/c of shoulder, so...

* GHDs: Subbed incline situps w/ 10 lb weight
* Hip/BEs: As RX'd
* Thrusters: Subbed 65 lb. front squat
* Pullups: Just didn't do 'em...

10:34

then...
400M sprints (barefoot around indoor b-ball courts):
1:58
1:50
1:49

M/39/170 - as Rx'd

30:56

WU
35:43
had to approximate a GHD at the globo gym
M/47/192#/72"

44/m/166

As Rx

25:16

pretty good, 10 pm after long day at work

Puppies:
10 Sit-ups
10 Hip & Back Extensions
10-20 pound Thrusters, 20 reps
20 Beginner or assisted Pull-ups

20 Sit-ups
20 Hip & Back Extensions
10-20 pound Thrusters, 15 reps
15 Pull-ups

30 Sit-ups
30 Hip & Back Extensions
10-20 pound Thrusters, 10 reps
15 Pull-ups

11:17 minutes

cfwu x 1
wod
sub'd su's and be's on swiss ball w/ feet anchored
23:14

43.31

My pull ups are sucking.

TSCHANZY 46 YOM 165 LBS 5'9"

MODIFIED 75 LBS THRUSTERS, NO PULL UP'S FIGHTING INJURY SUBDED 10 PU'S FOR ALL THREE SETS.

18:05

m/38/170

Nice one!

26:38

subbed in low hip extensions, and decline sit ups

38/m/205/73

75# Thrusters

22 mins

25:16 at st. 5.

47 - 6' - #210

As RX'd:

28:44

Pukie was knocking about 1/2 way through all the way through cooldown...

M/42/69/156

26:45

Subbed 75lb thruster
last 20 pull ups subbed towel pullups

16:28
as prescribed

16:55

Was a toughy

M/34/5'9"/168
22 miutes
cheated on first round of thrusters didnt go all the way down .
but was happy to have somone else doing the same workout ,
it realy kept me focused . Loved this one
Jan 09

30:10

exhausted!

39:58
fack the thrusters killed me

39mins

Just back from foot op

Substituted Abmat sit-ups for GHD. Everything else as prescribed. Time = 23:37

I love cross fit but this one is just plain silly. Really?

did the workout but didn't record time. Let's call it 24 minutes.