switch sides half way through the set? i.e. 15 right arm forward then 15 left arm forward?

Ummm, this one looks "interesting"??? I'll give it a try tomorrow, shoudl actually have time. Recruits have a pretty slow week after today.

Ditto comment #2 ...

I <3 shoveling

Getting ready for Winter here in the NorthEast, perfect WOD! Thanks Coach!

AFTER THE SHOVELING DO WE THEN DO A ROUND OF PUSH UPS?

functional.

It is our responsibility as members of this community to support open and honest dialogue always keeping in mind that this is one of the foundations upon which we, collectively, have forged this community.

Measurable, observable, repeatable data is the evidence in “evidence-based fitness.” We must always approach this in a spirit of mutual respect.

Our discourse must remain open and civil.

The power of an internet-driven community is that it gives us great freedom to communicate, but with that freedom comes responsibility. We must not let it destroy our humanity and respect towards one another, even if we disagree.

This should be good prep for the "real" snow up here is the north east........

damn i do this kind of lifting all day at work. Think ill sub them in for some 135pound deadlifts to give it an interesting tweak for me.

I feel that somewhere, a field laborer in China is are laughing his ass off.

Perhaps someone should register CrossFitConstruction.com and CrossfitChainGang.com ;-)

what in the name of holy crossfit is virtual shoveling

Just got my rings today!!!!

Cant wait for playtime!!!!

that's different, can't wait.

#2 and #4

I think you can alternate sides as you wish, but that each "set" of shovels is the number specified. Therefore, do 30 reps any way you can (any combo of left/right), PUs, then 25 any way you can, etc.

Hopefully, the CF Gods will inform us.

Is this where we post times/weights?
First time...

oh man......the meathead stank eye is gonna be out of control at the gym tomorrow.....

What, no California Crossfit plates? I'm on it!

So shoveling plus pushups?

30 shovel's, 30 push ups
25 shovel, 25 push,

etc,etc????

Hmm! I like!

#16, it's a free service...when the little voice in your head says it would be cool to leave a negative comment resist the urge.

I just got my plates last week! XFITER

Virtual shoveling? Haha. Oh man, this is going to get some weird looks from the Koreans in my 'grobo-gym'.

this is ridiculous. Im doing Murph tomorrow

Alright haven't done virtual shoveling before....sweet...........
#20 HAHA....meathead stink eye.....that's gonna be the name of my next band..........

#9 well said.........

This is too funny. I love it!!!!

# 18 time 2 cf - Thanks for the feedback...

I get the feeling this is going to be one of those wods that looks easy but will really kill you.

It was interesting to click the "Compare to" link and read the comments from when they did this in 2005! Pretty funny also to see that pic of CF Atlanta, knowing what it looks like now! Love that Dan McD.

Bodybuilder's gym says "NO EXOTIC WORKOUTS!"

But I will try! Because this looks like tons of fun.

This is what is so great about crossfit...if you don't like the workout...don't do it!!! I'm sure Coach G has no idea what he is doing...probably just some fat dude sitting on a couch somewhere just making these workout up. Why in the world would anyone follow his workouts?? You feel me...
3-2-1-GO !!!

#30 Shana

I agree -- I have a feeling this will be like the Chief. Looks easy on-screen but many will agonize when doing it, or it will take them some ungodly amount of time for completion.
For those of you tempted to ignore this WOD for something more "difficult," you might want to keep in mind that there's a methodology here. Your choice to do a Murph on Tuesday may haunt you when seeing Wednesday's WOD.
I've been haunted before....

One more thing -- just like shoveling that wet February snow, keep the back straight or you'll be feeling this for the next week.

Yea Shana, I think I'll come to y'all place to try this one... ya'know in prep for all the snow we get in Atlanta LOL.
I think it's going to be more a matter of switch arms when one fails hehe GET SOME.

Dan McD the "Godfather" of CrossFit in Atlanta... his original "barn" -- COOOOOL.

I am lost here. I have no clue how to do this WOD and I can not find a video on it. My main question is how do you hold the bar? are we actualy holding the end of the bar like a shove and lifting the weight over. I also do not see were it says anything about pushups.

Going to sub shoveling manure and try to keep the dung at about 45 lbs. Hope to find a clean place for pushups in the stable.

cheers.

are we supposed to rotate our hand placement? never done virtual shoveling

Cool!?
I don't have a "barrier" like the one in the vid, I think I'll just use and ironing board. More incentive not to destroy it.

#37 Lupe,

The video is linked with the "Virtual Shoveling" in the posted WOD.

Just got done digging a hole for a foundation. Wish this WOD had come up sooner, maybe I could have dug it faster. Haha.

for those who can't figure out how to do this wod check out the link on the post that says "virtual shoveling" ;)

Andrew is a great teacher and an awesome dude.
Level I Cert in VA Beach was memorable.

Does someone have access to a video that is in the .mov file format? I can't play the .wmv files on a Mac, and there is no video on Youtube. Thanks for your help.

Einsteins, to figure out how to do the workout, click on the words "virtual shoveling."

#37 Lupe

Nino showed you the link...push ups are listed directly underneath the boldface "Virtually Shoveling".

# 45

try installing software from the following link:

http://www.apple.com/downloads/macosx/video/flip4macwmvstudiopro.html

that should do the trick

3-2-1 go

thanks. Looks way easier than filthy (I HOPE)

"virtual shoveling"
Coach is some kind of mad scientist.

and WE are his lab!

Great workout Coach. Functional Fitness. Definition of Crossfit. I live in PA so I'm READY!

Meathead stank eye. Oh yeah. Eye rolling, too I bet. I don't care, I love Crossfit too damn much. That post was hysterical.

I'm am RN, too, so, I think we need Virtual Overweight Patient Lifting for the next one. : )

sis

It's playing on my Mac somehow but I had to download Windows Media Player.

Nick S #31

What is an exotic workout? Have you gotten in trouble for that or seen anyone else getting in trouble for being exotic?

I'm curious, did that woman do, roughly, five virtual shovels in the video or ten?

#45: if you're having trouble with playing .wmv files, try Flip4Mac (available at http://www.flip4mac.com/wmv_download.htm). I'm not affiliated with them, but I use it, and it works well enough.

Besides that, there's a .mov link right next to the .wmv link ...

OPT's comment from when this WOD last came up 10/3/05:

15:05 as rx'd
before workout - "what the f@#$ is this?"
during - "what the f@#$ is this?"
after - "what the f@#$ was that?"

that was tough

Comment #79 - Posted by: OPT at October 3, 2005 11:45 AM

This workout aside,
the video on the medicine ball cleans had perhaps the most enthusiastic instructor I have ever seen, haha.
My back hurts just thinking about this.

Old School! Right on!

Nino #17

Tommy Chong reference is hilarious!!

This looks interesting!

This is great. All the people dimissing this as stupid, you remind me of the ungrateful, hotheaded, apprentice in most cheesy karate movies. The master prescribes a workout, and the ignorant, childish student quickly dismisses the workout and misses the point entirely. In the end, as the student begins to mature and become wise, he realizes that he was cheating only himself...

Wax on, wax off Danielson!!!!!!

I guess, either I've drunk the kool-aid, or I figure if you're gonna follow coach's prescription, follow it! So I'm gonna shovel my ass off! Andale cabron!!!

Thanks ztbiv and Steven S; I've needed something like that for a while and you solved my problem! yippee!

I did find a "virtual shoveling" video online that was not a Windows movie, but it was really funny to watch (woman using a 12 lb body bar to demonstrate this, followed by another woman dragging herself across the floor in plank position with her feet on a sheet of posterboard so they'd slide). http://www.podnova.com/channel/7267/episode/46/

Just one question on shoveling - any recommendations on how far apart your hands should be? closer together would be a lot harder, and the woman in the CrossFit demo has hers pretty far apart.

I was just thinking to myself on Sunday, while shoveling dirt back into a hole, "Hey, I haven't seen virtual shoveling in CF in a while..." and here we go...so any blame needed, feel free to send it my way.

This was one of my first exposures to CrossFit, when I did a few workouts that October with a friend who got me into it. I think I did it heavily scaled, and still suffered dramatically (especially hamstrings). Fun though, and I'm still here these years later!

Aw man there is no way they will let me do that at my school gym. Good thing I know a place where I can(:

Hey all,

I can't watch the video (I'm on a way-outdated Mac that doesn't support 10.3+ software). Since I'm not buying a new laptop tonight (soon, I hope), would someone please describe the shoveling to me in greater detail?

Thanks,

-Ad

note to self: search the forums before posting a question!

--------
(http://board.crossfit.com/showthread.php?t=5337, wfs)

Olympic weight bar with a specified plate on one end (very un balanced). I think for men it was a 45lb plate, women - 25lb.

Position your hands as if you were going to use a shovel. Palms in or out is up to you, personally I go with back hand palm in, front hand palm up. Back hand will be pushing down slightly, front hand (near weight) will be lifting. Legs will be spread fairly wide.

The weight is then lifted over an obstacle of specified height, touches down on the other side, and is re-lifted back to the first side. This is one rep. The lifting is done with the legs and back. Arms should stay straight throught the movement.

The front leg (near the added weight) can step if you want. It probably will need to so you have enough range of motion for the plate to clear the obstacle.

switching sides is okay.

Now go practice. I hear that Rogar has some gravel that needs to be moved.

are we supposed to switch the stance as we go, or just face the same direction the entire workout? This one is crazy, I'm excited.

basically you're drawing a huge parabola 24" high with a bar with weight on the drawing end.

basically you're drawing a huge parabola 24" high with a bar with weight on the drawing end.

Uhhh, 8 years in the Army, and I can tell you that shoveling sand bags and digging foxholes.....sucks major ass, this is gonna fricking suck, I HATE SHOVELING, THIS WAS ALWAYS MY JOB WHEN I HAD EXTRA DUTY AS A DUMBASS PRIVATE!!!!!

#64....I hate knowing exactly what you're talking about...

but wouldn't it be a giant negative parabola with a positive vertical displacement?

*sigh* math...haha

At LBH:

Lots of single snatches with 55#? I wasn't paying total attention to the weights. Just doing what I was told to do and concentrating HARD on my form and the corrections I was told to make.
The coach said he knows I can lift more weight but doesn't care. He wants me working on form for a few weeks. I'm totally down with that. Technique first, weight second. Learned that from Coach B and his PVC pipes. I'm checkin' my ego at the door. But I'll pick it up when I leave for sure.

Then Clean & Jerk about 6 singles at 105? Light weight for me but I was concentrating on technique again. The little corrections I made because of the coaching made the movement feel so effortless.

Then 2 sets of 6 reps of jerks from behind the neck with 105
Jerking from behind the head has always been nerve racking for me. Especially with the snatch grip which I'm also having to get used to. What a strain on my wrists! Sh!t! It feels SO much harder than the press grip. I'm starting to regret all of those OHS with the narrow grip. Didn't really prepare me for this stuff...

3 sets of 10 back squats with 105

HIGH BAR back Squats. Everything is different. I was told to push my elbows forward, look up don't stick my butt out... I was all confused!

I told the coach that I'm going to have to think a lot to do it this way since it's not what I'm used to at all. He sentenced me to an extra set to deprogram me. He said "Honey, this is the RIGHT way. You're a weightlifter now". And then he yelled at someone for doing deadlifts. haha

I'm having a blast with this stuff. I was TOLD that I'm competing at the next event being held there on Oct twenty something. The coach is paying for me to be in it. Should be fun but I have a lot of work to do before then. My jerk needs to go up and I need major work on my snatch. But I'm in the right place!

ok, at the risk of looking even more crazy in the gym, we are willing to give it a shot, but im skeptical because it hasnt been repeated in several YEARS.
aside from all the crap of thinking its "stupid"... has anyone actually DONE this wod in the past? as in... have any of you been around that long? if so .. do we like this??

WOW that's... new.. haha gonna use an imaginary barrier... one question though... does the plate have to make it over the barrier or just the bar??

Embrace change and break out of the confined box.

Virtual shoveling, hah! Last year every evening for a week when I came home from work I shoveled wet snow for 2 hours on my 35 degree plus inclined driveway, now that was pain (so much so that this ex-flatlander was/is thinking about moving back down the hill).

cfing for 1.5 years give or take. best vid music ever. WAITS!

@52

I work out in the Purdue University RSC, and they frown (quite literally, in many cases) upon workouts that take up space, involve a lot of motion, or don't look like what everyone else is doing.

Typically, they're tactful - I get a lot of attendants and trainers coming up and asking if I want some advice.

Common examples:
"You're not getting any benefit from doing pullups that way, do them like this." (Does pullups from 90-degree elbows to forehead-even-with-bar.)

"Don't use your legs to push the bar up, you're not isolating your shoulders."

"Swinging the dumbbell like that is going to hurt your back." (Ironically, this advice comes when I'm doing light dumbbell swings as therapy for a back injury...)

"You should put a weight belt on to squat that much." (This is my warmup weight, thank you, and no, I will not.)

Plus, the gym is hyper-crowded (think your gym, but with 30,000 members) and lacks Olympic lifting pads, though the floor is cushioned and all of the plates are rubber-coated. Dropping a bar will silence half the gym and turn every head in the place... a very uncomfortable moment.

ewwww.... not sure what I think about this one!

To comment on the $5k challenge from Dave Castro. Get someone like Reggie Bush or Ladanian Tomlinson familiar with these workouts and they'll beat that time in a couple weeks. Top crossfit athletes are among the fittest but Reggie Bush does work, that guy would smash crossfit if he wanted to.

Awesome.

In that $hitty-painful kind of way.

CrossFit Radio was great.

Thanks for the links (I'll see if I can get them to work) and for the head's up about the .mov - can't believe I missed that. I appreciate the responses.

To comment on the $5k challenge from Dave Castro. Get someone like Reggie Bush or Ladanian Tomlinson familiar with these workouts and they'll beat that time in a couple weeks. Top crossfit athletes are among the fittest but Reggie Bush does work, that guy would smash crossfit if he wanted to.

License plates: the other morning I was dropping my daughter at school and VA plate "XFIT GAL" whizzed past. That anyone here?

#37-

I'm glad to see I'm not the only one that gets to sub shoveling crap. for this WOD.

How many times has everyone here had to hang their ego up at the door, stepinto the CF Box and still completely humiliate themselves? I don't see how this WOD is anything but functional, the very definition of CF.

SUCK IT UP BUTTERCUP!
321 GO!

I think most of these negative comments come from people who have never done a lick of manual labor in their lives..just try it before you say it is a stupid workout.

Why do I have this picture of many people racing down to the DMV tomorrow to lock in their CF plates?

So as this workout comes, my Men's Fitness Mag comes in. I still dont know why I get it. I haven't paid for it in years. I believe that CFJ is worth what I have paid for it...however, this workout? Nah. I think I will do some bentover rows and then pushups.#24 Sarah...I am kinda leaning toward your thoughts, I think. No disrespect CF gods!

45# at the end of a oly bar: Right. That's about the same weight as a large shovelful of "Red River Gumbo"....

Great winter tune-up for us Canucks on the Prairies.

Happy to do this one in my home gym. Have fun at the Globo's tomorrow! Can hardly wait to hear the stories.

as rx'd

13:14

no forearms left and back is very tight

To the men/women fighting so that i may do this workout tomorrow, safe...i'll do this twice if it takes me all night...

virtual shoveling and then push ups

I remember this one, beware!

Just when I thought people had stopped looking at me funny in my college's gym....oh Crossfit.....

Oh I remember this....Mountain Athlete has been using this one for some time now. Check out their site - a great location for strength based workouts.

Coach (and the powers that be),
Is there any way you could start compressing the mov files with a codec compatible with the iPhone? I'd love to be able to watch the demos when I'm out and about.

if you people are going to do virtual shoveling, you should just come over to my place and help me buck hay. we'll stack 30 bails in the barn, then do 30 pushups, 25 bails in the barn, 25 pushups, etc. i seriously think you could get a better workout with equal or more amount of getting smoked, and you can help my morale in bucking hay by me not having to do it alone.

this also reminds me of when i was in basic training and we had to dig a trench in the barracks... put your all your gear on and your ruck sack, and use your rifle as a shovel while while walking around the room while squatted down and acting like youre digging a trench.

DaveB

bush and tomlinson are great athletes for sure but i'll put up another $500 that says they can't beat jason's top score. it was that amazing. and the workouts were that hard.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

I decided to do this workout a little early for once, and boy was it fun and very tough. I am going to have to agree with what OPT said back in 2005 which was:

before workout - "what the f@#$ is this?"
during workout - "what the f@#$ is this?"
after workout - "what the f@#$ was that?"

As rx'ed (using a 45 lb plate, and 24" barrier) 13:23

Okay _ I have to admit a number of things here - A. I am a relative noob. 2. I'm pretty sure this stuff works and I figure JUST DO IT..and Part III. I saw this work out and damn near fell out of the chair laughing and gasping WTF???

I love it - Now my neighbors will be sure I am completely Krunked!

Hey Cody - Can we get Kim and the gang to do this at PXT?

3-2-1-GO!

#41 www.flip4mac.com works beautifully!

Crossfits is awesome! I seen and avertizmnt in the Marine magazine (oo-rah) and strtd to do it now all da time. My arms is gettin way big and my fitness is all up. I'm going to be a Marine cuz they're the tuffest of dem all! Crossfits is going to get me ready for navy seals boot camp! Hit me up if anyone can tell me about Marine navy seals workouts.

J

that is the most retarded looking exercise i have ever seen...lol. i will not be doing it at all...lol.

This looks like it could be tough (because is looks so easy). Don't know what I'll use as a barrier though.

Can't wait for this one what a challenge! Who says crossfiters can't do anything. For you complainers who can't see beyond/think outside of the box, this is all about overcoming obstacles, bragging to your friends "can you believe we did that sh@t!" and living to laugh about it later. Look you're gonna have a kick ass work out. You are going to sweat, you are going to become tired, and FRAN, CINDY and the rest of the Hero's and Girls are going to be there tomorrow so frickening have some fun. I personally can't wait to entertain the crap out of my neighbors while six of my buddies and I do this workout in my driveway tomorrow. And by the way Today sucked for me 11 something minutes I was totally concentrating on form so can't wait to go crazy with it tomorrow. Thanks for being different Coach.

The prissy baby pilots are going to be giving me some dapper looks tomorrow...despite the negative feedback on this one, my only worry, is if the clips on the end of the Oly bar will hold the plate from slipping.

Anyone agree that subbing a one arm row is reasonable for the "virtual rowing" nonsense

Jeff - your plate didn't make the main page? What a slap in the face...kidding!!! HA!!!

J-Ro

If I don't have an Olympic barbell set, how do I sub this thing?

Equipment roster: Dumbbell pairs (15#, 20#, 25#, 30#, 35#), Kettlebells (35#, 53#), and a rope.

(Yeah, as soon as I get some cash that my dentist doesn't want first, I'm ordering a bumper set and Pendlay's Crossfit bar. But, for now, I gotta use what I have.)

Thanks for your help!

Some of the comments from the Compare To blog are great. My favorite is Dan Van's: "Anyone who said "this workout was fun" or said "I had a great time", I want to punch in the face. It sucked, but seriously thank you for that. My life would be far less interesting without Crossfit."

I think I feel that way pretty regularly ;-)

Hope to do this at CF Santa Clara tomorrow; I'm sure being in a gym full of people doing this all at the same time will be really cool!

Will look forward to getting a good" workout in since I have been gone for two weeks.And to crossfit nashville" a warm thank you! for making my son and I feel so welcome.

Honestly, the only way for this to be more functional is for the WOD to say "shovel a dump truck of dirt from one spot to another." Looks legit to me.... I'm thinking that a picture taken of me after this WOD will be me on the floor grabbing my abs and obliques in a puddle of sweat...

Great video coach, a very enthusiastic technically proficient instructor, right on

Josh on post #8 obviously had a premonition about the comments tonight...

RC comment 13, yea!!! rings, Its my dream, its my nightmare....

time 2 CF comment 15 sounds good to me, just post what ya do...

Jeremy comment 16... yup

Kevin Daigle comment 17... Meathead stank eye, I think that they make antibiotics for that

Jack comment 23, you very funny

Sarah comment 24, I think you should give it a try, think mid-line stabilization in all planes, but if you want to do Murph, that rocks too..

Bodyfit comment 25, please send me a CD of your next band

Monte comment 29, I'm feelin' ya'

Lupe Florez, Comment 33, honest question, next to the words "virtual shoveling" is a link to a small video of a lady at the old Crossfit HQ doing some virtual shoveling.

Kessler comment 35, I think that there is no shame in any grip that you can get in order to keep moving through the set.

Comment 46 Cort, can't really disagree and I'm sure glad that I am a part of it :>)

Katelyn comment 47, check out this link:

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

It Kelly doing bag of Grace, you could do "bag of Patients (Patience) :>)

Virtual shoveling question, Comment 49, oh I think that she did ten, oh I hope so...

LAC, Comment 51, thank you so much for that quote from OPT, that should say it all :>)

CynthiaJ comment 56, I think that everyone is going to have to find there own sweet spot for hand positioning.

Sarah, comment 57, yup, I blame you :>)

adowst, comment 59, ok, check this out, put an olympic barbell in your hand and hold it like a shovel. put one end on the ground like you are about to put a shovel into the dirt. Attach a 45lb plate onto the end on the ground, 3-2-1-go

KevinT comment 65, I wanna party with you man, where is my slide rule....

Dani, comment 67, this predates me but look at the bright side, you will be able to spot other crossfitters at your globo gym immediately tomorrow :>)

Frank comment 68, looks like the plate needs to go over.

CraigH comment 80, 3-2-1 go, I'll see ya at the DMV

Keith M comment 81, whatever clacks your claymore

Have Fun, Train Hard,

Billy

Thanks for the video. Great refresher. By the way, is Andrew Thompson from Ferndale, WA? If not, he has the same name and look as a guy who was a heck of a football player and track athlete back in the day.

Reading through the 'compare to' comments for substitution ideas.
Think I'll borrow someone's creative idea of attaching weight to the end of an actual shovel! I think they attached an approx. 45lb tool box, but I'll have to find something else heavy and easy to attach as my tool box is currently sadly lacking.
Or, I could go raid my best friend's house and nab my stuff back. ;)

this workout is gonna be sweet! can't wait to do it. I think the shovelling is gonna kill after the first two rounds.

Going over the barrier twice counts as one rep right?

Compare to 051003 and read comment #8. This is when XF jumped the shark.

26/M/6'2/205

Anyone in Dallas? I am going to be coming out from CA in early November to visit a buddy and want to bring him in for a couple of workouts the weekend that I'm there.

Where should I go? Thanks in advance for the advice...

Wow. This is old school.

I'm atrributing this one as a response to the amount BS coming out of Obama's mouth.

Oh geeze, the khakis are going to love this one when I burst into the gym with this one the second they allow the lower enlisted filth that I am, lol. Luckily I don't care what they think because to me they look equally stupid trying to lose that last few pounds before weigh in.. that's just me.

#60 adowst- great job finding a description! Actually, for some reason these crap computers allowed that clip to play, thankfully, but that description would have been helpful without the video.

#55 Reno_Ty- that was one of the single greatest comments I've ever seen! It always does make me angry in those movies when the stupid kid dismisses the master's teaching. He's a master for a reason! Excellent!

I think this workout seems interesting and I can't wait to try it. I'm sure I will hate Coach in the morning, but that's what he's here for, isn't he? Maybe people should not be so quick to say "that looks stupid" and jump to another workout without trying it first.

HooyahGetSomeNomNom!

For the first 3 months here in Kabul, the army was not blocking downloads from the crossfit website. Then at a certain point, they wised up to my eating up the bandwidth. However, I consider crossfit mission essential. Is there another site where I can find the videos to download? This one in particular I would like to see before I give 'er a try.

#111 wow great insight, go supporter!

Ok, here's a lil question from the noob. What's an olympic bar? Is that just the normal 45 lb bar? I was thinking about it and I realized that I'm sure that would make a difference, the weight of the bar and whatnot. That's the only option I believe I have on this floating hellhole, but would just like to make sure that's what I need.

7:33, but my form was wrong. Will redo this one as soon as I am able. Also did some snatch balances. Need more shoulder flexibility.

Allison, you may want to watch it with the "I need major work on my snatch" lines... or maybe it's just the bass player in me.

This has to be the most gawd-awful asinine thing I've ever seen in my life, and I bet 105 reps of this and push-ups are going to hurt like nobody's bidniss...

might not sleep well tonight.

m/38/6'3"/215

as rx'd

15-16 min., i forgot to start my watch! definitely a different workout

Did anybody hear "The Strength Coach" most recent podcast(19.5)?
Host Mike Boyle & Gray Cook verbally assault everything about Crossfit,a full hatchet job.

I love comment #55 as well, good analogy

M/31/5'8"/157

as rx'd
7:45

Being slightly annoyed this morning helped with this workout time me thinks.

#115, they usually are 45lbs, i have some 22lb ones, i think those are officialy "olympic" but the only thing that matters is that it can hold the weight, and to be dropped they might need to be olympic, im not sure. But lifting 135lbs above your head is all the same no matter what it is that weighs in at 135lbs

well if todays workout does summarise what Crossfit is all about I don't what does. On paper you think ??? But when you do it you think !!! 14'01" For me it was all about grip strength, again followed by heart and lungs then screaming back. It reminded me of something I heard from a coach years ago "To see is to be deceived, to feel is to believe"
Been Crossfitting for a year now thought I would share some of my landamarks.
Angie 24.44 21.47 19.20 16.36
Deadlift1RM 117kg,125kg,130kg,140kg,150kg,160kg,180kg
Fran 6.38, 6.00, 5.10, 4.30
Muscle-ups zero at start now 9 consecutive.
M A42 5'11" 70kg
Thank you Crossfit

#125 Sorry V tired. Should read: If todays WOD does not summarise what Crossfit is all about then I do not know what does...

I’ll name this one the “I didn’t really want to overexert myself but after I did the exercise, I realize I did anyway”

21-15-9 for time of:

95# Sumo Deadlift High Pull
135# Bench Press

Time:

7.57.90

I wasn't comfortable with the virtual shovel, so I did this instead.

m/43/185

as rx'd

17:30

Good Morning all,

Going to give this one a whirl. I never knock anything until I have tried it. If I feel I need something afterwards, then I'll make up something like I did yesterday. But, the point is, corssfit works, and the one who doesn't want to try something that seems silly to look at, is missing the mark. I am all for the crazy stuff. I have a good one that deals with a dumbell and a matted area called sledghammers or swinging axes.

1. Start with the weight on the floor, holding it with your right hand (can be assisted by left) with left leg forward and right leg back.

2. In a swinging arc bring the weight to waist level and to the outside hip(body weight transfer to back leg)

3. Drive the weight up to the sky and begin to transfer weight to front leg.

4. swing the weight down onto the mat as if swinging an axe or sledge hammer.

5. After performing the right side, change feet and hand positions and perform the movement to the other side. This counts as one.

6. Perform about 5 a piece for 3-5 round with any other combination of medicine ball work, kettles, whatever you bring to the table, with a challenging weight by not to sacrifice good, safe, functional form.

I don't know what some people are talking about. This was a brutal WOD.

CFWU X 3
18: 54

Vitual Shoveling + Push ups
30,25,20,15,10, 5
Time 15:29

Total Time 34:23

Oh, Great Coaching Andy!

From your old EE prof at Navy.

As Rx'd
20:56

sh*t
I missunderstood and only performed half the prescribed reps.
Still this IS a good workout.
I'll tackle it again tomorrow correctly.

m/47/240

20:56 as Rx'd

Nice time, Jaeger.

As Rx'd
11:13

Just getting back from a week off. Felt good, your grip strengh has to be strong for this one!

M/39/176/6'

Had to sub today. CrossFit Generation closed due to flu. Must be too much post-marital bliss. (I told you Barry, that sh!t can run you down)

Concept 2 Rower/Pushup WOD or
"virtual" virtual shoveling:

1250 m/30 pushups
1000 m/25 pushups
750 m/20 pushups
500 m/15 pushups
250 m/10 pushups
125 m/5 pushups

Time: 20:29
(this was tough)

#40, I back your statement 110%!
All of the coaches at the VA Beach Cert were awesome, patient and intelligent.

Virtual shoveling??
oh sweet jesus!
The RedShed Crew is going to love this one!

now its offical

ur all whacked out.

I am sure its harder than it looks.

14:27 as rx'd

I thought moving to the Netherlands from Syracuse, NY was going to get me away from shoveling. So far I've been working on the cow farm where I've been shoveling cow crap, straw and hay, feed, and now this. I gotta hand it to you Coach, You the MAN!! CrossFit rocks and I'm bringing it to Holland!!

22/m/185

As rx'd 14:18

40/m/176cm/71kg

As rx'd

16:55

hahaha preparations for the Canadian winter begin...

Didn't have a an Olympic Bar at home only a York Spin lock version so added approx another 10kg to the (45Ib - 20Kg)

19:49

For those sceptics re this work out it is harder than it looks well it certainly was for me. :-)

Neil

First round: 30kg
Second round: 25kg
Third and subsequent rounds: 20kg

Approx time: 18'30".

Hhahahaha!!!

No clamps in the gym so we ties a latex glove around the base by the weight and wrapped tape around it. No comment.

As rx'ed 18:15

Ghetto-rigged.

18:25 at lunchtime, in the iraqi sun, on a black rubber basketball court. for all those snow shovelers in the North East, some of us have to work on our tan too. HAHA....just kidding...well not really.

peace

24/m/5'11"/188

15:45 as rx'd. Definitely not easy.

19:54 as Rx.

I hope we didn't just jump the shark

49m/5'10"/225
cfwu x 3
"virtual shoveling"
and push ups
as rx'd 8:51

20:10, as rx'd.

7:02 - 25# "shovel", pushups.

24" barrier with a very light touch on the floor each rep (no bounced reps); chest and thighs to deck pushups with full elbow extension. Several very short breaks on the pushups.

41/m/6'2"/195

18:31 as rx'd.

m/29/5'10"/150lbs

great workout. Lungs burning; legs, back and grip exhausted. It's so much harder controlling the weight when it's loaded asymmetrically.

scaled the "shovel" to 33lbs of plates.

20:46.

m/22/6'/197

12:47 Rx'd

Just got done a second ago and my fingers don't really work to type.

Have fun folks.

Wow,
I thought this was going to be a lot easier. This was no joke! Took me 13:07 to get it all done, my forearms are so weak right now i can hardly type!

27/6'8"/210

13:01

#67 and many others....

Yup, I did this WOD several years ago when it came up. I underestimated it and it was brutal. Since that time we programmed it once into our schedule at CrossFit Virginia Beach maybe about a year ago. It was brutal the 2nd time around too.

I would not skip it. If you have the option in your box, garage or globo gym.....get after it.

Embrace it. Enjoy it. ;)

As rx'd

22:43

Whatever the f*#$ that was...I now feel fully prepared for a long NY winter!!!

Wild. I've heard about this workout. Might have to see if I can squeeze it in before my gymnastics class!

m/32/5'8"/186

Not to bad, "shovel", pushups.

6:56

I could walk easier than after the 50's.

Oh, and about the video today.....

Drew Thompson = Da Bomb.

virtual shoveling got me pumped for winter...
8:56

Any Crossfitters in the Killington area for the winter?

age 42
bwt 215#
subbed Hang Power Cleans for virtual shoveling.
reps for pushups and hang power cleans as rx'd.
time: 24:15

#106 Billy

Why are you so quiet today? hahahahahahahah!

(just joking! It is good to see someone pay attention to all the comments, seriously! Keep at it, and always enjoy your posts!)

#66 AllisonNYC

WHERE is this that you are at? Are you training NY, or somewhere else? Let me know where and if you are going to be in NY for this competition. I am going to be home back up north for the last two weeks of Oct. visiting family. I'd drive into the city if that is where you are competeing. Let me know, I'd like to go!

Don't know about this WOD today. Virtual shoveling certainly sucks, so therefore it would be great to do. I had a dream last night of doing virtual Fran, with dowel and BFK's, but 50 rounds for time. So, 5 rounds of 21-15-9 for time! Dutch said that even though it was only 1.5 minutes long, that it still kindof sucked, so I am curious.
Hell with it, maybe I'll just do both!

~J~
Train Hard and Push Through "IT"!

xfit warmup
19:50 with a decline bench foothold end for the barrier. Switched front leg/arm halfway through each set. This was much harder than it looked.

27M 6'5" 230#

5 rounds, NOT 50. Typo.

DAVEB,

I'm with you!!! reggie bush,is just one of many nfl players that would smash most of us crossfitters.)to include the top crossfitters from the games. Crossfit has awesome workouts but, do you honestly believe because you do a sub 3 min fran your in better shape then them??? come on ,,,PLEASE TELL ME YOUR SMARTER THAN THAT PEOPLE...I love crossfit , and what it stands for ... Why put others down?? Would you put one of you clients down for scaling? no one attacked crossfit, this makes us look bad.
My how crossfit attitude has changed since coach
let other slowly take over!! anyone remember a personed named "GREG ALMONSON",,was he a cocky prick??? NO, No he wasn't !! badass yet one of the most humble men i have ever met. Someone crossfitters should emulate.

16:40

As a school teacher I get to shovel S!^% all day long.
Killer wod

m/190/32

Was much harder than it looked. As rx'd:

16:23. Push ups killed me.
Barrier was 30" high, 12" wide. Best I could find.

Hi Folks,
Can anyone tell me how much an olympic bar is supposed to weigh (I wanna say 30 lbs)? I live in Europe and need to adjust the weight (i.e. add weight) to account for my lighter bar (8 kilos)? Thanks much!

Olympic Bar is 45lbs which is roughly 20 kg.

Lolol, all those guys whining about the virtual shoveling must be bodybuilders who never done anything but barbell curls.
I'm new to crossfit, but I always liked to think of functional daily movements and do them in my drills.
I have done shoveling, hammering, sweeping, spearing, and other cool movements with a barbell and all I can say is:
THEY'RE FR#&KIN' GREAT, FUN AND HARD!!!
Rock on.

M/40/209/74"

This was an awesome suck fest!

Great ab workout and legs and lower back...hmmm...beginning to sound like full body which is Coach's and Crossfit's way

18:31

Thanks LT!

Glad I asked, I was quite a bit off...

Cheers,
Ph.

They shouldn't call this virtual shoveling, they should call it "like real shoveling but harder" or Lireshobha for short, which is pronounced "omigodmybackfreakinghurts".

m/35/5-8/158, 35 pound plate
16:27

M/24/6'2"/160#
as Rx'd
23:04

F/31/5'2"/127#
10# plate
18:22

Guys and Gals: Instead of asking 75 questions like, "does the bar or the plate need top clear the barrier" ...etc, etc, --- just do the freakin workout

Choose the option that makes it the hardest, not the easiest, and you'll be better for it.

My 2 cents.

Headed downstairs to start shovelin'

Hello all from Ft. Sill, OK!

This workout looks fun :) i'll probably do reps on their side, though, to get equal build in both arms/part of the back. Will post workout comments later.

2LT Meyer

There's no way my gym will allow that WOD. Gotta get me a garage gym (erm... and a garage first would help). Reminds me of making concrete foundations for the shed. I guess I now know how to clean a bag of concrete mix...

Had a great time at Crossfit London on Sunday on the "i-course" with Stemler, Chet, Brian "the importer" and others (big thank you). Squat after squat, me sore.
Did "3G" today. 3000m row 3000m bike, 3000kgs (deadlift 50k x 60, but ran out of time
and only did 30). Including warm up of 20 OH squats with broom the whole thing lasted 30mins. Love it.
WHEN IS THE NEXT LEVEL 1 CERT IN THE UK COACH?????

2nd week of Crossfit and got a little over zealous. Missed "Isabel" on Monday due to circumstances I could not control so I decided I would do Isabel and then todays WOD. There should be a warning against that. Regardless I am loving this stuff.

As Rx'd
18:37

Ah! How come there are all these VA license plates in the pic and I have yet to see them!? I am jealous.

Wow! This one stank. As Rx'd, 20 minutes flat.
90 pounds.

Are we having fun yet? Where's the virtual snow blower when you need it? ;)

As rx'd:
Mark - 19:30
Theresa - 16:59 (modified p-ups)

#111 Olde English

i'm in fort worth. its right next to dallas and way better. come on over to GSX and workout with us. or check out crossfit central dallas. spencer runs the place and is a good dude.

Love all the license plates. And I love how WV seems to be the only state (so far) that allows 8 letters.. can't tell you how excited I was to get it (that's mine in the upper left).

If anyone's ever in the Berkeley Springs area and wants to work out, let me know!

as rx'd: 14:15

First time since starting to play with cf in August '06 ever to complete a WOD as rx'd. For the last year I've been playing with SS style strength stuff. Felt good, taking the time to build the strength base was the best thing I could've done to promote further fitness gains in other areas.

I think I counted the "reps" wrong. One rep was, starting from A position, touching the other side of the barrier (B position) and back to A position = 1 rep.
with 25lbs plate

Time: 14:07

MY CAR plate is NOT there! :) check it out on my log

AWESOME comments today....no vitriol, very funny/amusing stories and comments. Of course I havne't read ALL of them....

SailorErin, you crack me up...you oughta write a book about your life & times on HMS Whatthef***

My husband is probably going to look at me like "what in the hell are you doing?" when I do this....hehe I can't wait

m/39/6'0"/195

as rx'd 22:53

This one sucked...but in a good, I'm really glad it's over kinda way.

It definitely got more reactions in the gym than any other workout I've done since starting CF in May. All positive though...even wrote down the website for one of the guys who works there. Maybe they'll check it out and finally buy some kettlebells and rings.

apx. 24:18.00, had to use 25 lb. plate

TRUTH HURTS,

I agree. Also, its Greg Amundson (or Amundsen?) I think. Regardless, I know who you are talking about and he is unbelievable. There was a time when he was in every video, and now nothing.

I was looking back at the CF archives. It said in one of the descriptions about "Chelsea" that Greg has done it as +4.

That's 9 pullups, 14 pushups and 19 squats each minute on the minute for 30 minutes. EPIC.

...one day...

As Rx'd for women (25# plate with 45# bar)

15:19

Interesting WOD!

Next time when I visit my family in Wisconsin during the winter time just think how fast I can shovel the driveway.

148 5'6 33yom
over and back as one rep- wt as rx'd
(spackle buckets with 35lb db on top for 26" ht)
did sets half and half- (rt arm forward 1st 15 etc and for even workload did 15/15-13/13-10/10-8/8-5/5- 3/3-
grip was failing in the end and last sets were broken for 5 secs/pushups were easy-(do with BA next time)
16:48-
great wo

37/6'2"/193
Colorado Springs

Well, I was going to post my Isabel if I got the full squat version under 10 minutes. I was sore going into it and the form was a little shakey at times but I got 'er done.

http://www.youtube.com/watch?v=a8if80tOHVU

Looking forward to shoveling after work today!

TRUTH HURTS

no one is putting down reggie bush or tomlinson or any other athlete. they are fantastic in fantstic shape. and they would beat MOST crossfitters. however, coach commented on here about a month ago that he knows of many pro athletes (nfl, nhl, mlb) doing crossfit and that none of their times on the workouts even approach to top crossfitters times.

challenging all comers isn't an insult. its just a challenge. something athletes are used to. or should be.

I moved off the ND farm to FL to get away from this type of activity!!

12:28 as Rx'd

Low back is fired up!

20:17...tore open a callous on my left hand...

24:10 with 17kg on the end of a 15kg barbell

Brent Maier

great job on the full squat isabel.

#51, exactly

9:26

on accident only went over for one, back for two

To clarify, I used a 45# plate on the end of a barbell and a 25' tall plyo box that (I think) is 18 inches wide at the top.

Over and back = 1 rep.

48/m/190

As Rx'd 17:10. 1st time is always a challenge. Finding the sweet spot always hits right before you finish. Don't drink and drive!

25/20/15/10 10kg

Tid: 6min 23s

Glad I've got a garage gym...can only imagine the looks from folks at the Rec center. Anyhoo, since my bar is serrated and rough, I decided to do this with gloves on, so as not to rip all the skin off my hands. Then I thought, who doesn't shovel with gloves on anyway?

That was really hard BTW: 19:30 #25plates

f/40/140

I'm going to nickname this WOD "ether" because afterwards I felt like I went into some sort of an out of body experience. I almost fell down trying to get the bar back on the rack, I barely was able to open the door out of the gym. I was going down the p-way and I slammed a door in a guys face because even though I saw him coming my body was like "who gives a f***." I somehow made my way across 3 hangar bays with random twitching. The worst thing of all was I could see myself acting in such a manner but I could do nothing to stop it. I ran straight into some innocent man trying to have some chow because i couldn't make myself swerve. ...It was probably the coolest thing ever. I felt like Johnny Depp in Fear and Loathing (hense the name "ether").

I did the first 30 with 10 lbs, then 7 1/2 lbs for the rest. I think i accomplished it somewhere between 20 and 25 minutes.

As I predicted, mid-exercise I was cursing coach and I believe I may have called him the anti-christ once or twice. I think the rest of the gym did not appreciate their opportunity to see such fine entertainment. They stared at first with that "what is she doing?" look, and then I think they were just watching me yell cursewords to myself. All in all, that workout was not fun at all. I'm sure the next time it comes up I will completely forget everything I have felt today and be like "ooh, virtual shoveling, I loved that last time!" I lie to myself like that.

that is such a COOL picture! you guys are so incredible. I LOVE you CROSSFIT! i would wallpaper my room with that picture! love it

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

As Rx'd

13:56

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

CHK subbed:
30-25-20-15-10-5
sumo deadlifts: 45 lb
pushups
tuck jumps
plus 20 air squats at end
24:10

KS
25-15-10-5
sumo deadlifts: 20 lb
pushups assisted (added 5 to 10 and 5)
tuck jumps
plus 20 air squats

first 30 @ 45lb
the rest @ 35lb

14:41 including a couple min. to change plates

F/42/5'6/124
over and back as one rep....wt as Rx'd

20:24

bw 165

12:19 as rx'd

23:58

45# Plate, went over a bench that was a shade under 24 inches but a much wider target. One guy at my gym commented that I was doing a George Foreman workout!

12:10 a little slow because I am adding to the flock. I have know talked one of my fellow football coaches into crossfit.

Killer workout. Gonna hit it again after school and coaching. Got to finish it and do it right.

To the whole Reggie Bush/LT debate that has been mentioned. Yeah, at the shape they are in now, they would beat most crossfitters, not all. But it's just a no brainer to me that if they trained primarily crossfit, they would make us all (maybe with the exception of a few who are gifted athletes themselves) look like chumps in less time than you would believe.

Let's not deny the fact that there are just some unbelievably gifted and badass athletes out there. I personally think the ferocity, strength, and speed that go into the best NFL players makes them some of the best athletes out there.

30/M/190

Wow, that shoveling stuff sucks.

As rx'd

22:25

F/34/135/65"

I would like to thank everyone who was at the Level 1 Cert in Mesa this past weekend - all the trainers were really great and I learned so much and had many things re-inforced. I have been CF'ing for about a year now - first at CrossFit Southwest and then on my own in Afghanistan. The most impressive thing that CF has given to me is a different mental attitude and not just about working out - but about life. I cannot thank Coach and Lauren enough for that. When things got tough or turned to sh!!t on my deployment I was able to dig deeper and push harder then I ever have before and I attribute this 100% to CF and to this community. I had the chance to tell this to Lauren this weekend - but I got all tongue tied when meeting her - so hopefully this message of thanks and gratitude reaches her and Coach. I am not sure where this journey of CF will take me, but I already know it is has helped me greatly on my journey of life.
A special thanks to Ken (CFSW), Todd, Lisa, Chris, Nicole, and all the great trainers I met this weekend - another special thanks to Bingo, Spider Chick, Hari, and the regulars that post on the main page - your words lifted my spirits and warmed my heart durning my deployment (oh and made me laugh).
It was really nice meeting fellow CF'ers this weekend - the Tucson group, Cullin from Flag who helped me with my kip, and many others - good luck to each of you in the future and I look forward to working out with you!
Trish

22:15

Virtual Shoveling + Pushups -> 30-25-20-15-10-5

Switched lead arm each round (ie 15-15/13-12/10-10)

We don't shovel much snow here in AZ - I need to practice.

Naysayers be damned - it's time to CF!

m/45/5'8"/145

It's unfortunate that many here are closed minded to this workout seeing the virtual shoveling as a ridiculous exercise. Maybe you shouldn't knock it before you try it, as it is particularly great for grip strength. I know that is a limiting factor for many that I train.

As Rx'd for female weight (bar + 25lb plate)
15:56

Push-ups were slow...need to get back on that burpee challenge train as my push-ups had never felt better!

That... what friggin awesome!

As required, 11:05

I get jello legs quite often but it's been a while since I've had jello back. I felt like I was going to keel over. The pushups were no problem but I had to take a few breaks during the shovels to wipe the sweat off my hands and let my grip strength recover. Awesome workout.

OK, I can see it now when I do this one in the gym, all of the bodybuilding guys will be rolling in the floor laughing - What in the world is that girl doing? Someone please help her!

6'2"/36/m/245

17:10

no bar at home so had to use a backpack full of text books on the end of a broom stick.

22:18

22/m/180

23:10 as rx'd

26/M/6'4"/190

10:55 as RX'd

WTC

46m 200#
as Rx'd

the only thing that didn't hurt was my grip, otherwise this pretty much sucked.

27:29

as rx'd

TOTAL: 18:27

round 1: 4:51
round 2: 4:45
round 3: 3:23
round 4: 2:48
round 5: 2:01
round 6: 0:36

I screwed up and its my fault for not doing my research.. I counted each side as a rep not over and back as a rep. Was wondering why my time was fast. 1/2 virtual shoveling and all of the pushups 6:09.

Did 15 right arm, 15 left arm, 30 pushups
12.5 right, 12.5 left, 25 pushups

and so on

Was grateful for the pushups, and the back straightening.

14:30

16:09 as rx'd for the fairer sex.

SailorErin - keep on writing your anecdotes, you have a gift!

#205 Erin ~

Always an entertaining post -- thanks.

I'm thinking this could be a lot tougher if we had to fill a 5-gallon pail full of water and loop the bale over the bar's collar....and no spilling. Ugh...

M/36/5'10"/180

Used Olympic bar with #25 plate (don't have 45's yet)

8:35

This was no joke, I really thought it was going to be silly. I should know better.

Afterwards worked on squat thrusters and bench presses...then rode my bike 7.5 miles to work in 20 minutes. I'm beat.

Wow, I'm really bad at following directions. I counted each time over the barrier as a rep instead of touching the weight to both sides for one rep. Even still, my back was yelling at me as I leaned over the sink to shave 30 minutes later.

8:15

12:20 as RX'd.

did Grace today
scaled to 115 lb
broken up into 10 sets of 3 full hang clean & jerks
time: 10:50

could do better but i wanted to make sure my form was good

11:35 with 25 lb weight

Glad I'm not at a globo for this one!

12:50

Over the barrier and back = 1 rep.

CFWU x3

WOD
:07::43

Was short on time so I modified it to each time over the barrier as a rep. Barrier was 30".

Probably swim later.

Get smoe, Go again!

WU .5 mi. walk on treadmill
WOD
23:01

As Rx'd in 43:18

Wore 20 lb vest

What a great freakin' workout! Reminds me of my manual labor days in hs and college. Mind you, while I was doing the workout I was thinking this is ridiculous... who the hell ever dug a hole and had 45 lbs of dirt or manure on the end of a shovel?? I mean really, I don't even know of a shovel that wouldn't snap in half loaded like that! Anyway, love it! Thanks Coach!!

As rx'd 13:35
All pushups unbroken, wish I could say the same for shoveling. Recovering from a stomach virus yesterday, muscles were tired.
30 2:21/:26
25 3:35/:25
20 2:33/:21
15 1:40/:18
10 1:09/:12
5 :25/:06

This was much easier last time when I misread and counted each time over as a rep!

M/25/135/5'11"

21:05
Subbed 25#

With a 35 lb plate:

25:40

f/34/130/5'1

22:12 rx

Proud to say that I ripped my thumb open on this one.

though workout!!

M/52/176
As rxd= 7:53
Intersting workout...reminded me of shoveling grain

As rxd

9.18

Lower back is fried

Cheers guys

38/M/5'7"/230lbs
As Rx'd:

30 = 4:47
25 = 4:32
20 = 3:42
15 = 2:37
10 = 2:18
5 = 0:49

Total = 18:45

Andrew Thompson

He's the right man coach

Love patty

did 100 ring dips followed by 50 kip pullups with full extension. took 40 minutes! I'll get back onboard with the Rx's soon, i'm just working my way back up to it after my extended leave.

As RX'd
CR
20.26

Lou
23.50

A brutal workout. Should use less weight next time. Back is screaming.

36/m/6'5"/280

wt as rx'd - but only 30/20/10 rep sets due to time

ran 1/2 mile to finish

I would have had to scale the wts. to do the full sets...that is if I wanted to be able to function (practiced w/ just the bar and it wasn't too bad - that 45 lbs was a killer).

As Rx'd 21m33s
Either I really sucked at this or a lot of you counted one rep each time the plate passes over the barrier...

jeez the looks we get in the gym,people think wer'e loco as it is,it disnae bother me ,just get on wi it !

Anybody who didn't do this because they thought it was goofy missed out

over and back as one rep- wt as rx'd
17:35

As Rx'd

18:31

My forearms are still shaking...

27 / m / 5"11 / 160 lbs

It took me a while to get the correct form. At first, I was using way too much arm. Also, my bar is only 15 lbs, so the 45 lbs on the end felt pretty brutal w/o any counterweight

13:13

22:23

#214 - John Allen Snyder,
there is only one person who posts as "Coach" on this site, and it ain't you!

as rx'd:

14.49

25/M/6'2"/175

IAW WOD

14:32

34/180/6'3"
18:24
(semi)Long time crossfitter, first time virtual shoveler. My cheapo spring clip kept letting the plate slide down, so lost a minute taping that. Stood up a piece of 24" scrap wood on its end, sandwiched by 2 twelve packs of diet coke. Technique got better as I went along by using more lever action (pushing down with the back hand). This was MUCH faster. Also, I am right handed but left hand forward was easier, so did about 60% with left hand forward. I think I can get close to 15 minutes with what I learned this time.

14:15 as rx'd

Rx 45lb
11:46
- stiff lower back
- good forearm pump
- moderate cardio

Watched the video and did it as prescribed. My crossfit times are usually slower than others posted, not sure why this time appears a bit faster. One rep was over and back the 24 inch trash can.

I didn't like this WOD, can see why it's only done once every 3 years.

m/43/5'9"/181 lb

38/m/190
as rx'd

12:39

Subbed 25lbs for 45lbs
Otherwise as RX'd
18:54
Tough out of the box workout.

13:08
This one was a little wild... I had to improvise on the weights. I only had a 15 pound bar, so I stacked the rest of the weight on as recommended. I placed 45 pounds at one end and the rest of the weight at the other to simulate a 45 pound bar and a 45 pound plate. I do not know if it was easier or harder. I will have to try it out when I go to the "real" gym on thursday. I agree on the fact that my left hand forward was much easier for some reason, although I am right handed...

m/40/205

as rx'd 9:27

////////////////////////////////////////////////////////////////////////////////////////////////////

I'm not sure about the form
00.08.54

was fun

after this wod, I'm definetely the weirdo at my gym...the looks in their faces

//////////////////////////////////////////////////

Virtual shoveling rocks up here in Vermont!
I love new workouts. Thanks coach.

Exactly as rx'd (25lb for women)

21:00

#17 is right on w/ the "meathead stank eye" at the gym... looking fwd to this craziness. results later...

m/6'/195

warm-up

WOD as rx in 16:51

reviewed the video and see that one or the other of us is doing this shoveling wrong, a real shovel stroke isn't done stiff-armed like that

This was really weird and I got an equal amount of looks at the gym.
I switched every 5 reps or so this one burned my low back a ton.

22:07 - as Rx'd

38m/5'8/200
Approx 22 min. (forgot to start my stopwatch)Used 25lb. plate otherwise as Rx'd. Switched sides each set.

Legs sore after doing Filthy 50 yesterday instead of a couple days ago. This didn't help.

Muscleheads at gym smirking as they walked by. Must have been asking themselves why is he lifting that bar over a bench over and over again?

Added two mile run for good measure.

definately harder than it looks. that sucked.

31 min as rx'd. Really don't think those who claim to be doing this in 5-6 min have read the instructions properly.

#66

My oh my.

Quote: "I need major work on my snatch"

I realise words don't always mean the same on both sides of the Atlantic, but a lot of blokes over here have got a smile on their face.

Keep it coming!

This is my 4th try to post....don't know what I'm saying wrong...

as rx'd for women. 16:09

Hello Crossfit World!
This is my first post, but I've been doing CF on and off for the past year and a half. I love reading the posts and learning what others have to share. It's amazing.
To the point though. I am seeking advice from the endless knowledge that lies out there among the CF nation. Today I attempted Isabel as I am a day behind. As a novice Snatcher, I watched all of Coach Burgener's on the CF Camp Pendleton site in preparation (awesome by the way) and headed to the gym with confidence. I started with the CFWU then Burgener warm-up and wanted to work my way up to 135. However, when I got to 115 I dislocated my shoulder when I received the bar. After carefully placing the bar on the ground and muttering a few expletives, I put my shoulder back in socket and called it a day. It's not the first time my shoulder has popped out, but I wouldn't mind if it were the last. Has this happened to anyone? Or does anyone have some advice or tips to help fix this? Thanks.
Keep up the good work.

John M 22 5'9" 170

I would put my small monthly pay check on it that Reggie Bush/LT do alot of work outs that are alot like CF they may do a lot more of the traditional lifts but I am sure ther is a big chunk of their time used doing traditional cross training. I try not to compare guys like LT, REG, Bolt, Johnson, or any other world class athlete to a normal person. they have one thing that seperates them from the rest of us. they are super human. the have God given ability that would make them good at almost any sport they try. As for every day life would they be able to carry you out of a burning building I think so. would they be willing to carry you out of a burning building I dont know. It seems to me many of the CFers have one thing in common, they want to survive and save lives. This to me makes them super human because most would run when it came time for them to do their part. I for one am doing CF to get in fighting shape for MMA, I am in no way super human, but I hope that when my time comes to do the right thing and put myself in harms way for some one else I will be ready.

sorry so long, but I had to give a fair response

Thanks for the woman's weight listed on the main page. I really appreciate it.

Also second #90, Reno_Ty's comment for the wish for an iPhone compatiable file format on the vids.

As rx'd 17:19.

Fun. Never thought I would look forward to pushups.

another thanks to Crossfit The Rock. They put me through this one today.

10 rounds of
100 jump rope singles
25 squats
25 AbMat situps

Time 27:11

Thanks again guys!

Brian
145lbs/31yoa

#205 Sailor Erin that gave me a good laugh. After a Murph last month, I staggered out of the shed and laid down in the yard. My two year old daughter came up and said "I'm going to make you a leaf blanket", and she started scooping up leaves and sand and potting soil from the flower beds and pouring it onto my chest and neck saying, "there you goooo." I kept saying, "hey... stop... stop..." There was sweat in my ears so my voice sounded two octaves lower, and I thought to myself, "This is weirder than drugs." Sounds like you too reached for the Kool-aid and grabbed the ether!

Gez, what is wrong with my metabolic pathways?

38:47 and thought I would DIE.

m/43/200
as rx'd
9:01

M/44/6ft/215

As Rx's: 18:05 includes 3 minute break to answer the phone!

Ouch!

as rx'd
20:24 mins. Was sick yesterday, not quite well yet.

At first I was thinking "I don't have a bar so I'll have to find a completely different sub". Then you folks convinced me. I have a sandbag and a 2x6. I don't have anything 24 inches, but I'll manage to get close.

Just don't expect me to do the full number of reps. I've shoveled snow before (Also a lot of hay bales and even a little manure). If you think I'm going to do more of this than I can get by with, you have no clue just how hard the above is. I'll see just how much I can do before I fall to the mat.

This one was tough. What am I thinking, all the WOD's are tough.

12:36

I would break up the shoveling by doing half the reps left hand forward and half right hand forward. Didn't make anything faster but helped break up the misery.

For those of you who are right handed and thought it was easier with your left hand forward I am the same way exept I am left handed and have always shoveled with my right hand forward. I think it has something to do with having the weight transfer take place on your dominant side.

One final comment from me on LT/R Bush

Their numbers coming into the NFL, they've no doubt made progress since then.

LT:
1RM Squat: 610
1RM Bench: 430
225 bench max reps: 27
Vert: 41"
40: 4.3 seconds

Bush:
1RM Squat:550
1RM Bench: 425
225 bench max reps: 24
Vert: 40"
Clean: 330!!
40: 4.4 seconds

So they have to be stronger since then, they will have crossfit totals close to 1500 lbs and weigh low 200lbs. They run faster than anyone that crossfits, I doubt anyone here can match their endurance. Reggie Bush touches the ball more than 50% of the time on offense for the Saints and returns punts.

Jason Khalipa is amazing, I'll probably never come close to what he did, but crossfitters get too amped up and think they are the best thing around. If you crossfit and zone you'll be in the top 1% of the world in terms of fitness, but if we really had the natural talent these guys have we'd be pro athletes (we've obviously got drive otherwise we wouldn't crossfit, so there is something holding us back from making millions playing pro sports). To say no one in the world can beat him is just ignorant to be honest.

Thats all from me

That was awesome, Im in key west and as usual in the Keys this time of year a thunder storm at mid day. Good old key west weather. At least instead of it being 95' it was 85' because of the rain, that saved me. Only problem is the old lady next door thinks im crazy now.

Lower back is a goner. I feel like crap. And the funniest, as I live in northern Quebec, this virtual shoveling wont be virtual in a few weeks.

On a side note, it was a first for me. I was use to attract weird looks in the gym, like wtf is this guy doing swiging a dumble, or the ''You'll kill yourself look'' when doing GHD situps. But, I wasnt prepare for the entire crowd stopping and looking at my with an interogation mark on their face while I was shoveling a 45 pounders around with an Oly bar.

Anyhow, as Rxd, I think...

15 minutes and dust.

Now I need water, and a hot tube session.

M 33/145/5'7"

As Rx'd: 11:10

Nathan T- That was awesome! I bet she liked it that Daddy couldn't stop her, lol. What is this kool-aid that people keep mentioning? I'm figuring it's more than just a reference to a tasty, sugary beverage classified primarily by color and not flavor.

Why not... Since I started CF 3 weeks ago everyone in my gym already thinks I'm crazy for half these exercises anyways.. LOL

3..2.. 1 go!

I loved the WOD today.

Just one recommendation. I broke each set in half so I could switch grips and work boths sides of my body equally. However I noticed that the odd number sets 25,15,5 don't break in half. So I recommend doing the sets as follows:

30,26,20,16,10,6. That way you can work both right and left hand shovels equally on each set. 15r-15l, 13r-13l, 10r-10l, 8r-8l, 5r-5l, 3r-3l. PU were done as rx'd.

Any thoughts on this?

32/M/6'0/195

Practice: Overhead Squats (light)

Train: Rx'd - 13:10. Very inefficient form at beginning but figured it out as I went along. Swapped hands halfway through each round. Good, unique workout.

As rx'd
10:50
shoulder still sore

as rxd..........18:29...jb

I just want everyone to take note that of the 35 license plates pictured, NINE (9) of them are from Virginia! Virginia is not just for lovers...

Virginia is for CrossFit Lovers!

And yes - a picture of my plate is on there: 3rd row, 3rd from the right "XXXFIT"

As Rx'd

10:07

i can't believe i'm saying this, but it's a good thing i'm sitting in my cubicle today...

as rx-ed, at 45lbs...

22:09

And for anyone who checked in early on this and declared it "lame", or some derivative thereof - you should try it. It is nasty. Lower back, deltoids, biceps, forearms...not to mention torn-up hands...yay! great workout.

as rx'd 22:00

18:55 25#+45#bar over and back for one rep

ATTENTION CROSSFITTERS: YOU ARE NOT A BETTER ATHLETE THAN LADAINIAN TOMLINSON.

Dave B #74: I got your back.

Ken c #92: you elitist crossfitter. i suggest you go plop down $150 to sit courtside at the next pro basketball game that comes your way, or even more $$ to sit close to the football field at a san diego chargers game. what you will see is an unfathomable amount of raw talent and athleticism from one of the best athletes in the world - LT.

Ladainaian is 5'10", 221#. probably around 8% bodyfat, too. i'd bet the house that there isn't a person you personally know who could beat him in the 40m either.

I bet Tomlinson could do linda in 10 minutes easy. why? For starters, he can probably bench press 220# 10 times without breaking his breathing pattern.
His combine numbers should tell you what you need to know...

Squat: 610 pounds
Bench: 430 punds
Vertical: 41 inches
40: 4.5 seconds

AND THESE NUMBERS WERE TAKEN WHEN HE WAS A 21-YEAR OLD COLLEGE KID. THINK OF WHERE HE NOW IS, CONSIDERING HE HAS A FEW YEARS OF NFL STRENGTH AND CONDITIONING UNDER HIS BELT.

Seriously, crossfit is an amazing tool to increase work capacity but don't get silly thinking anyone here is a better athlete than ladainian tomlinson.

#91-
I've been compressing the demo videos for use on the iPhone for a while now...it works really well for reference. Shoot an email if you want a copy...the files are really small.

Also, for those who might be interested...I edited a music MP3 file to add bells corresponding with Tabata times (boxing bells at the 20/30 second marks). It makes tabata exercises easier to do with the ipod and without looking at the clock. If anyone would like that, I can make it available too (the test file is Slayer's "raining blood" for those who might not be into thash metal...)

meathead stank eye haha...can't wait to try this one

We were all wrecked after this.
11:40 as rx'd
JSS KdG, Baghdad

14:22 with 35 lbs

32/m/210/6'5"

13:38 as rx'd

Easy to see a lot of people were counting half reps on the shovel as a full rep.

For those of you without an Oly bar, you could slide a one pood kettlebell over the handle of a dirt shovel.

19:29

3 sets off set curls 25lbs

My mother did the workout subbing 10lbs plate for shoveling and dumbbell bench press (8lbs) in 20:21

Took my a while to figure out, mechanically, how to do these, but once I learned that the *back* hand is the key, the shoveling part was actually easier than the pushups.

and by the way, Reggie Bush numbers:

6'0", 203#
4.33 40-yard dash,
41-inch vertical leap,
475# Bench presse (also can do 225# 26-times in a row)

I love crossfit and crossfitters but WAKE UP!!!! please, someone out there post your numbers next to LT or Bush. I think you will begin to realize how gifted those guys are.

lots of guys on this board squat 550#. This is a role call for anyone who can prove they run even a 4.75 40-yard dash to go with that 550# squat.

Sub 45lb plate; floor to chest

9:14

female/ 30 yrs. (tomorrow)/ 135 lbs.

as rxd
13:10

Fun workout!!! People in the gym were looking at me weird. Good stuff!

7:00 flat(Switched arms at 50% of reps)

CFWU
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

as rx'd time 17:23

m/42/202/5'11
WOD as Rx'd 16:45 (touching bar to ground on either side of 24"mark per repetition)

19:29

Did 10 reps of 45# and decided it was too much, so I started over with 35#. Those sets of pushups were a nice break!

as rx'd 14:52

wow I did not see that coming .... that was a lot harder then I thought it was going to be! loved it (after it was finished with me)

In 03 I was able to run 4.52 squat 525 and Bench 330 at a weight of 185, but I still could not hang with LT. It is not all about numbers, it is about God given talent and he has it, the key word being talent. I wish I had half the ability he has.
One thing I don’t remember anyone saying they were as good as those guys. I for one think they are awesome and my comment is they are not a good comparison to the average human, because they are super human. That is why we pay the big bucks to watch them.

DaveB

Interesting stats and comments about those 2 awesome athletes but honestly this was "yesterdays" discussion and unless somebody adds several zeroes to Dave's $5k, you won't see those 2 showing up for a CrossFit showdown. Its kinda like the childhood question,"Do you think Superman could beat up Spiderman?" We will never know, and really.... does it matter to you and me anyway?

male/43/170

rx'd 14:56...that hurt...can't believe it took so long....kept losing count

#191 Matt_in_OZ

I was under the impression that a "+4 Chelsea" was where he completed the 5/10/15 in all 30 minutes (as Rx'd) then continued on for 4 more rounds (meaning you go until you can't get all the reps in one round).

As Rx'd
8:21

I do quite a lot of this type of graft anyway so didn't find it as much as a killer as a lot of people seem to have done.

Must be genetics coming from a line of Miners doing 16tonne per day without power tools back in the day!!

This WOD show's the whole purpose of CF; "being 'fit' for anything" Keep this stuff coming!

Suggestion: Tyre flips and a truck pull/push????

as rx'd

time = 10:29

switched grip for 1/2 reps of every set
of virtual shoveling

as rx'd for male... time 18:13.... now my back and obliques feel like mush...

12:15, tougher than I thought.

5'4/170#/30yom

13:49 as Rx'd

Should have been able to get this done faster, but I think it caught me a little off gaurd.

26.11

It took me awhile to get the movement down...time could def. be faster now that I know what to do. Def. a hard WOD

16:15
25# plate

M/31/6'/195

8:25

M/38/5'6"/190

Wow... what a KILLER lower back exercise. And I live in CT - where we do get snow. But I also bought a snow blower... and then a tractor with a bucket for plowing. Living the good life on those snow days, I am. And this WOD reminds me why.

20:00 even

Used the full 45#.

Definitely harder than it reads. To reiterate what others have said, if you posted early and scoffed, you're probably rethinking your position.

Again - what a great program. This really fried my lower back in ways that no other exercise yet has. Just the angle worked things differently than back extensions or good mornings. And yes, I was surprised by the end at just how many muscles came into play.

All tolled - we lifted 4725 pounds two feet. And did 105 push ups to boot. For me, that's 236# per minute, every minute for 20 minutes. Not counting the push ups.

Awesome - love the weird workouts.

M.

7:42

12:25 as rx 1:30 better than last time.

33 yom 220 bwt
bike 10 miles

wod as rx'd w/ 45lbs
time: 17:20
this definitely was an awkward movement and I never felt in a rhythm while doing it but as I am typing I can feel my abs, low back, and forearms and know that I will feel them even more tomorrow. great workout. thx.

oh yeah I get to bike 10 miles home should be fun.

#299 Sean
Ha-ha-ha, I saw that plate last night and laughed because it appears the motorcycle owner is advertising for being a "physically fit porn star." Kidding - it's a good plate and I'm glad to see someone on this board was recognized.

General question to the masses -- weeks ago someone mentioned in a post what they consider to be the best "Zone" book but, like a moron I failed to write down the recommendation. I recall it wasn't Sears' book, but can't remember the author. Help?

Virtual Shoveling! Sweet!

Now bring back Inverted Burpees (060415) for tomorrow!

Wow.. that was tiring. Although I think my many years of shoveling in CT prepared me.

I kept it to 35# just in case my back acted up. 9:09

This is hilarious! My friend crossfits, but she refuses to rake leaves/shovel snow/etc. We kept trying to tell her that shoveling is crossfit. And now it is. Officially, if but virtually. Only a bunch of sunny Californians could come up with this one. Viva Ohio's glaciated plain!

saggy

funny you should mention ladanian tomlinson when he was in college. i live in ft. worth and am a TCU grad. saw him play plenty of games here. one on the field and you are right he is an amazing athlete. i've always thought he would be great at crossfit.

keep in mind that the challenge is fittest not the best athlete. best athlete can always be debated because different sports have different skill sets. fitness can be measured as crossfit has shown.

oh yeah and i've seen plenty of nba games at floor level. amazing stuff. they have even less of a chance of beating khalipa's time. you should know by now that nothing about crossfit favors being tall.

I had a good time doing this one! Very functional.

As RX'd: 16.25

S/F

as rx'd:

as a stop watch malfunction... we are gonna say around 22min. on this one.

Umm, I had to take a nap. I was ruined after that.

m/179/32

cfwu x 2

as rx'd: 19:23.

*should name this WOD: "digging your own grave through concrete"
*virtual shoveling, literally killed my low back, abs and forearms

burpee challenge day# 22.

#282 Nathan_T
too funny! your comment reminded of #1 when my kids were young and #2, Murph for me last week.

I think I need to share the mini nightmare I had for others to take heed.

After doing Murph rx'd, my arms stayed pumped all day. Next day, I could not straighten out my arms. There was no pain however. The following day, I woke up feeling as if someone had slammed a sledgehammer hard on my biceps, forearms and lats. My arms were so swollen that my arms looked like popeye. Someone at work compared me to a character on sponge bob (i forget his name). I iced continually. This pain and inability to straighten my arms continued on for 4-5 days. By Sat, 10 days after the wod, my pain had decreased and i was able to straighten out my arms. I lost all strength to do pull ups. Actually, I can do 1 dead hang overhang:) I feel lucky to be able to do even one. I could've done some serious damage. The reason why I want to share this is because I hate to see anyone make the same mistake.

I had done 100 pullups at least 3-4 different occasions w/ wods like Annie, etc. or substituting for mu's and never anything but mild soreness. I was very used to high volume dead hang overhand pullups. My mistake for Murph this time, was doing kipping and underhand. I felt fine doing them, however my body just was not used to the kipping motion w/ such a high volume and underhand. The 200 push ups afterwards did not help matters :) I was fearful of rhabdo, the pain was so severe. Luckily the message boards here helped me out and I found others who shared this experience.
(Thank you Erin Davidson, Patrick Connelly and Derek Maffet for your advice)

Today is the first WOD I've been able to do since Murph. It's good to be back!!!!

Boy is shoveling the opitamy of functonal.

This WOD brought me right back to the days of, for months shoveling was ALL i did. I was going through major burn out after being at globo gyms for 15 yrs and could not bring myself to walk into another gym...but I had no problem shoveling dirt all around a 1 acre property !

Well, that kept me in shape till I discovered the ultimate in function -CF:)

30,25,20,15,10,5
23:52
used oly bar and 25# -26" height
subbed burpees for push ups (way behind on burpee challenge at work)

conclusion: I'll take shoveling ANTHING over burpees any day!

as always,thanks CF

So my girlfriend and I saw this workout and were very hesitate about doing it. Don't know if it was I didn't think it was worth it, thought I'd look stupid, or a combo of the two. So, after we warmed up, we were walking over to the Oly bars talking about whether to do this workout or not and as I turned the corner I saw an overweight guy and what I think was his wife busting the butts and knocking this workout out. Imagine the shame I felt. I would say I am in good shape and I realized then, that I was ashamed of even caring what I looked like and stupid for thinking this workout wasn't worth it.

Thanks to the guy and is female partner for helping me realize that who gives a damn about what people in the global gym think or say. Coach knows what he is doing and this workout was hard and very effective. Hell, it almost made me puke. I actually think I saw pukie in out of the corner of my eye. Never again will I going to be worried about what people think or question Coach’s “logic”.

To all of you who skipped this WOD because of embarrassment, thinking it was stupid, or other, you missed out!

m/38/189/70"

30-25-20-15-10-5 reps of
135# DL
push-ups

7:41

As rxd: 15:43.

Grip and back sore as all hell. Love it.

16:44 as RX'd

Andrew Thompson, inspiring coach, great Marine.
Thanks for being such a great friend and mentor. You always give sound advice, no matter how stupid my questions are.

-Bobbi

wow. very interesting. could only handle 15# at the end of the bar (noob), first set of push-ups had me collapsed. sub'd 50# squats after the first round.

about 20 minutes.

seriously, who cares about overpaid athletic entertainers....

#214

are you serious?......

Time for a name change my friend.

Subbed the 45lb plate for 35lbs.

Pushups were like 4 inches down because of my wrist, so close to full ROM tho. This one destroyed my back, quite the functional workout.

Time: 18:08

Neat one.

I always figured that character was measured by how much crap a person has shovelled in their life. Real or virtual.

With that in mind, I used a plunger as my barrier.

9:50 w 45lbs Tim
13:55 w 25lbs Andrea

11:07

#347 Gina

You tweaked your tendons by doing underhand pullups, in effect overloading them beyond what they expected. This isn't uncommon, but the high rep count you performed didn't help. Did you alternate grips and grip-hands throughout the Murph, or did you perform all solely using the underhand grip?

as rx'd

11.19

pretty brutal!

Nice workout, coach!!

Reminds me of when I was a kid in Minnesota...shoveling snow all day.

as rx'd 13:10 It was much worse than I thought it would be, definitely stronger rotating left then right with the "shovel". Bring on the Snow in Ohio

Subbed 45 plate for 35.
Took 20:01, tough workout.
People in the gym looked at me like I was a fool.

I was the only one in the weight room sweating.

Good afternoon all,

That was a lot more than it seemed. After my personal warm up, I got going.

21:00 w 45# Performed 15 one way, 15 the other. 22.5 one way and then the other and so on. on the odd numbers I got to the even number and went one side of the barrier with that grip, then changed over and took it over the barrier to finish the odd and other half of set. I like to work both sides of the body, so I found a way to break it up. Very convincing WOD upon first rep.

Semper Fidelis and God Bless

Brand-X Scaled.

25-20-15-10 w/ 25 lbs plate.

12:54

Sailor Erin: This khaki did it in 9'05". See you at the weigh-in, Shipmate.

f/28/5'3"
18:52 w/ 10lb plate and modified pu's

Not gonna lie-- this one sucked!

m/37/5'11"/175
12:02
as Rx-ed.

harder than I expected.

Rick - WOD As Rx'd 7:40
m/54/69/172
Joel in 5:30 subbed 185# deads for VS
3 short breaks was all he took.
Nearly met pukie.
m/26/71/195

m/42/5'11/180

As Rx: 19:18
Ouch!
I'm such a city sliker.

NOT as Rx'd; used a 35# instead of 45# as I smelled a trap!! Not disappointed

CFWU-standard w/ light push-ups

Spent 10 minutes looking for a "free" Olympic bar not resting on a bench/rack. Figured I would be attracting enough attention, did not want to arm the Gym-Nazis with any extra rounds to yell at me. Finally had to pilfer a bar. Built a nice 24"ish stand by stacking 2 50# dumbells one atop the other.

Off to the races! Never thought doing push-ups would be restful!? In hindsight the 35# was good for a first time on this, total time 20:20 (pun intended!) By the time I finished there were four other folks shoveling "virtual" as well. Not sure if was timing or if they were embarrassed to begin until some other fool jumped in.

Back is trashed, shoulders, arms, and thighs all got what they needed.

M/23/6'1"/180

As RX'd 14:09

Wow in a big way.

women's weight. 11:50

Loving it on the south coast (UK), which I did about 13 hours ago. Back quite tight, but lots of fun, bring on tomorrow!

Clown nearly made appearance halfway through though

:o)

M 26 185

as rx'd

17:15

26/F/132

I did this this morning... harder than it looks.
I used a 25# o-lifting bar and a 25# plate

16:15 was my time I believe

#359 Mark,

Thanks for your reply. I never took my tendons under consideration! If only I had at least changed grips. I did all 100 w/same grip and underhand- big mistake!

Finished 24:05 Brand-X Scaled Down as rx'd (reps) with 25lbs though for shovel weight.

Age=34
Weight=193lbs
Height=5'9"
Bodyfat%=?

Hey guys. Every friday, everyone should weigh-in and take bodyfat%, waist/hip measurements, and weight to see how body composition ties into your performance. I have a Futrex bodyfat composition machine.

I have a photo shoot folks with one of our local papers. I have attributed all success to CrossFit of course. I am looking to perform tomorrow's WOD for this photo shoot. I hope it is a good one! Maybe I can visit 'Pukie' on camera for them!

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

12:34 as rxed - profoundly unpleasant

Cheers, kempie

M/46/6'/175/7500'

35# plate
15:02

44/m/150

Scaled to womens weight of 25#

13:07

Can virtual shoveling be done with a sledgehammer?

Sailor Erin - the Kool-aid thing is a reference to the Jonestown massacre, which might not seem funny at first, but apparently somewhere down the line a comparison was made of crossfit to a "fitness cult". After todays antics with the Oly bars, I can only assume that scrutiny will increase. I have only been stalking crossfit for a year or so, and sometimes a poster pops up and makes a cryptic remark about Gym Jones, which may or may not have anything to do with the Kool-aid saying. Even if it is just a reference to mass suicide, it is totally fun to say, and I say that we all go down together. Really, how much fun have we all had today just talking about virtual shoveling? Some said it was stupid, but don't forget that haters love to hate. It's just their way of having a good time. Now, as to whether or not virtual shoveling is worth doing or not, I believe it was David St. Hubbins that said, "it's such a fine line between stupid and clever." I myself am a notoriously bad judge, so I shall place my ever increasing faith in our fearless leader. "bottoms up" everyone

On a more serious note, #322 bkm, superman could totally beat up spiderman, but does he wear Jason's pajamas?

M/22/6'/164

I wish I could have done this WOD! Gotta love the weird stuff. I found a real shovel, but had nothing to move. Ended up subbing pullups and squats for "virtual shoveling" (i.e. 30 pullups/30 squats/30pushups - 25 pullups/25 squats/25 pushups - etc)

Time = 9:58

45/181

13:06 as Rx'ed.

Each rep was over and back. Chest to deck and full extension on push ups.

I grew up in Maine and my parents had a small camp up by Mt Katahdin with an honest to goodness outhouse. About every other summer it was my job to dig a new hole as the incumbent hole was full to capacity.

Needless to say, I found this WOD not as unpleasant.

45#
18:42

M/29/220/6'1

Did first 30 with #45, took 7 minutes, who am I kidding? So I decided to scale to 25.I used the 24 inch cubed box at the Gym I use for box jumps.

23:20

It felt weird, especially after how sore my back is from yesterday's snatches. But I'd like it!

back is killing me from weekend work and isabel so I used CF affiliate CF Jacksonville. Workout from Sept 18th

21-15-9
55# barbell thrusters Time 2:47
jumping pull ups

rest 5 mins

21-15-9
55# hang power cleans Time 2:23
1/2 rom hspu

Well I totally blew that workout, had pullups in my head for some reason instead of pushups. Live and learn.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
150# narrow grip pulldowns

22:14

M/33(until tomorrow)/5'10"/197

As Rx'D 12:19

This was an interesting workout. Living in Wisconsin, I have shoveled my fair share of snow. Moreover, I used to work as a steel heater in a drop forge. This workout closely mimics the movements of a heater. Especially in lateral and vertical movements, maybe less so in the fore and aft steps/pattern of a "heater." It reminded me a lot of my days in the forge. Not so fond memories. For those who don't know what a forge is or what the work is like, do this WOD for eight (8) hours a day in front of a 1500(F) degree furnace. Makes me appreciate my "cushy" detective job.

ANOTHER GREAT WOD C-FIT!

45/M/6'/180

TIME AS RX'D: 12:28

135 POUND SHOVELING
CHEST TO FLOOR/FULL EXT. PUSH-UPS

WELL...OK. I HAD TO TRY THIS ONE FOR SURE!

I ACTUALLY STARTED TO GET A RHYTHM DOWN. LOWER BACK IS STILL ON FIRE.

KRAV AND JIU-JITSU TONIGHT...I'LL BE AN EASY TARGET TODAY.

SUNDOWN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

7:45. couldn't access vid- pretty sure i wasn't shoveling right, virtually...

As Rx'd 18:30
All my buddies were thinking calling me nuts and making pool digging and construction jokes.
Then I made them try it. The jokes stopped when they realized just how hard it is!

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

as rx'd 17:11

Each rep was over and back. Chest to deck and full extension on push ups.

Brutally awesome WOD!

As rx'd:

23:08

My lower back is SO tight right now I can barely stand up straight. I definitely underestimated that one.

Jodi (F/29/110)

50-40-30-20-10 of:
walking lunges
pushups

Time: 14:27

Pushups sucked right from the beginning. oie. haha!!

25/M/198/6'1"

Well that was interesting...hard, but interesting to say the least. Plus the looks of "WTF is he doing" at the globo are always a good time.

As best as I can describe it...a half curl, half deadlift, half lunge...yeah I know that's 3 halves!

As RX'd: 19:50

For all those who decided not to perform this one, I feel you really missed out. I know we can decide to do something different, like next month I am following Crossfit brisbane schedule, butI learned yet another lesson.

This one was extremely more challenging than it seemed. I realized I was in for the long haul once it started.

That sucked...bad.
I used a shovel with a 24kg kettlebell slid down the handle. To maintain our measureability and repeatability standards it might be a good idea to state a distance the weight should be from the front hand, this definately changes the workout.

17:15

1/4mi jog and broomstick OHS for WU

Subbed 18 Sep WOD from CFJax.com
21-15-9
65# Thruster, Jumping Pullups

Rest 5 min

21-15-9
65# Hang Power Clean, 1/2 ROM HSPU

WOD 1 time: 2:04, Max HR 174, Avg HR 157
WOD 2 time: 2:29, Max HR 181, Avg HR 165

Cooldown 1/4mi slow jog

Thanks Coach!

37/m/5'11"/212
as rx'd
11:40

M/39/6'0"/155

As Rx'd
16:11

I used a weight stand extended so it came to my knee. I'm guessing its about 24". Its also 6-8" wide so that made it harder. I should have warmed up the movement more because it started to be easier during the round of 20. I guess I found a more efficient way to do it. That was an interesting workout.

"Interesting. That's an officer word, isn't it sir. It means all f#@ked up." - Cpl Parramore

every underestimated WOD, with the exception of very few, have humbled me to understand the mad science behind teh effectiveness. No matter, if I have decided something else, the WOD I will always give into firstm then see about the room for something else after.

Crossfit Brisbane seems to have a good varaiety to try as well. Next month should prove to be interesting to say the least, with the WOD and then strength and oly lift options to scale to success, but push the body on those techniques and increases.

DaveB and others,
I would have a tendency to agree that a guy like Ladanian Tomlinson would be able to best Khalipa. The guy works out for a living. His workout regime may be inferior to Crossfit, but he works very hard to be the best AND he is extraordinarily talented. Again, if someone could convince the guy to compete at Crossfit, I would LOVE to watch that. But he's probably not interested. That having been said, I would consider LT much more "FIT" than those endurance guys from Outside mag. LT is strong, agile, fast, explosive, has great endurance, balance, and stamina. He pretty much fits the bill for what crossfitters aim for. If you took a pure endurance athlete and compared them to Khalipa, then sure, Jason wins EVERY time.

As far as a workout regimen goes, Crossfit produces the fittest athletes. But that's not to say that the people doing crossfit are the most physically talented in the world. The important point of separation here is that I am comparing the regimen not the individual athletes. If you took LT and put him on Crossfit, he would likely see performance increases. That would not surprise me. But if you take him and compare him to Khalipa, that's not even very meaningful. It's fun, sure, but not very meaningful.

Used a 26 inch barrier with the prescribed weight. Time = 12:05. Brutal WOD

M/187/34 10:06 As rx'd

I am going to call this the grave digger. Did 30 and so on with each side. I did not time my self per round but it took about 15 min.

Who wants to bet tomorrrow is "Helen"??

my first rx'd wod! 23.30

brutal, brutal workout

19:55 - 25# plate and used a 20" bench + 2 10#plates on top as a barrier. Turns out it was only ~22" so I was a little short.

13:15 as Rx'd

409 I second that! We need running & pull ups!!!

409 I second that! We need running & pull ups!!!

Forgot my stopwatch. As rx'd:

No longer than 7:59. Wall clock was at 1603 when I started, 1610 when I finished.

My back hurts now :(

32m/5'10"/195#
9:08 as rx'd

Licalotapus is onto something

45/m/70 kg
CFWUx2
As rx'd 25:10
all shoveling sets broken, all push-up sets unbroken

Male/25/250/76"

Today's WOD as rx'd 10:11 (I Suck)

Right after I turned around and did Isabel as rx'd
in 5:20.

Semper Fi

29yo, 5'11", 173lbs

Time: 24:25

I can't say I enjoyed this one much. My back was already pretty sore from yesterday, so this really wore me out. Pushups have never felt so much like taking a break before. Ought to call these "backbreakers" instead of "virtual shoveling".

This workout is no joke. I thought it was pretty fun.

18:29

28YOM
5'10"
190#

WU: CFWU + HSPU X 3

WOD: AS Rx'd - 08:19

Seriously?

23/M/6'1"/200

Harder than I thought it would be.

As RXed w/ 45lb. bar and 45lb. plate:

10:12

28/m/192

12:15

rx'd men's weight and barrier, over and back counts as one rep.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Virtual shovel 45lb bar x 5-5 55lb x 5 both each side.

Subbed 25lb plate
Time: 17:29
Foam roll after

M\43\190

As Rx'd, full range on PU's and over and back as one rep. 20:03

M\14\135

Did 20# on end of 30lb bar. 24:00 on the nose.

m/215/6"0/33

coming back after 12 days off, hurt my back on 10 Sep 08, had to go to physical therapy, they think it's a bulging disk. Good to be back! Used 25#, last thing I want to do is aggravate an injury

As RX'ed with 25# in 13:01

Felt good to exercise again.

Hee hee can't wait to try this one. Don't know if I can squeeze it in today but I will definitely make it up some other day if I can't.

As Rx'd: 21:45

Great old school workout!

Right side had more burn which is surprising since I almost always shovel right hand low. Alternated halfway through each round. Did the extra rep on the weak side (right hand low).

Pretty good metcon also, Whew!

This workout wasn't to bad. Switching arms helps

Rx'ed

17:53

I kept loosing focus. Like yesterday; I felt like I was resting too long; was absent minded ... maybe nutritional? ... maybe overworking? Who knows what :/

14:43 as Rx'ed
switched hands per set

Livestrong!

Bwt: 136

Did "Jackie" today instead

6:20

As Rx'd: 18:45 minutes

29/m/5'11"/200

Did the WOD first time today in 5:08 only it wasn't as prescribed. I counted one time over as 1 and then I relized that over and back was 1. So I did it as Rx'd a couple of hours later.

As Rx'd
10:48

For all the people that was suprised at how hard this was, remember this is CROSSFIT!

as rx'd
31 minutes 41 seconds

Either i am very out of shape, or everyone else on here is in sick shape???

m/44/6'/188#

35# plate on a std. bar; 27" barrier

15:55

37M/5'10"/165#

Warm-up: 3:03 row (768m); CFWU - 3 rnds.

As Rx: 13:02

Cool-down: hamstrings stretching; foam foll.

Did not bounce plate off floor; push-ups w/chest and thighs to floor.

10min

15:59 as rx'd

Did puppy level. First time doing virtual shovel. Strange exercise. Did in 4:17. Did I miss something? Did 60 situps on top of it to boost my ego.

Nice vid. That's what a good coach looks and sounds like.

22.m.136.65"

as rx'd
28:58
*lower-back throbbing

f/25/120/5'5"

19:34 as Rx'd

That sucked, but I feel challenged!

opted to do a workout with Optbro today instead.

15 Deads (135) + 15 Push Ups, 10 rounds for time.

= 14:22

Definitely need more work on push ups.

38/M/176

12:13 (renegade pushups with 20lb db's rd 1&2)

Great grip, forearm, core, and glute-ham workout.
Another workout based on simple effectiveness!!

16:37, as RXed. Still a ball-buster.

5 with RH foreward, then switch to 5 with LH forward
As Rx'd: 15:25

I love these "easy on paper" WOD's that wax you.

This was pretty tough...

Switched arms when one got tired, tried to even it out best I could. Right side was much stronger???

Didn't have an exact 24in barrier, used a flat bench.

30-25 reps (45lb)
20-5 reps (35lb)
16:38

14:42 as rx'd

I had a crowd watching me, I had a better workout in 15 min than most of them got in 2 hours

Got tackled on this one. Surprised how tough.

22:40 with 35# with a three foot hurtle.

As rx'd 13:59 killed me!

As Rxed:

25:38

Over and back 24" barrier counts as one rep of shoveling, push-ups chest to ground, arms to full extension.

m/37/175

26:58

I went with a 35lb plate; 45 would have crippled me!

m/26/200

hmmm was hard for me to keep time, don't really use the stop watch fuction, but it was somewhere between 15-16 mins with the 45lbs plate.. Only been in for 2 months with 2 weeks off for joint problems. Love how devious looking this workout appeared...what an a.. whooping!

as rxd 21:40 blisters!!

38/m/65kg

As Rx'd

14:23

Had to go back and finish reps afterwards. I videotaped it and noticed I lost count of the VS reps. I noticed also that I did not lock out completely on kipping push-ups. Made up for it by completing 21 more VS reps and 24 kipping pushups to full lock out.

Suggestion: count the number of touches of the wieght on the ground, not the reps. Therefore, you would complete 60, 50, 40, etc.

Reminds me of working for my friends hauling business. Feels great!

24/m/5'10"/200

as rx'd 16:22

This was literally a back breaking workout!

as rx'd
18:07

as rx'd
18:07

age 18 bw 170
16:58 as rx'd
30-right hand 25-left 20-left 15-right 10-left 5-right

wow this was one of the most bizarre workouts i have ever done. i got some of the weirdest looks from the people in the gym. killed my back but i like the new stuff. get some

M/28/135lbs

As Rx'ed: 13.43

That sucked hard. Glad I finished it though, just as my globo gym closed :D

As rx'ed, 29m 32s.

Think I need to work on my technique, as my legs kept getting in the way.

25/m/6'/78kg

12:15 as rx'd

Over the 24" and back as one rep. That was way harder than I thought it was going to be.

Next time virtual shoveling comes up I will be way more "functional" by going to the Home Depot parking lot and hiring a day worker.

Wow. Can't move around the house. I need to brace myself to pick up a glass of icewater.

I like it. Oorah.

25/M/189

18:17 as rx'd

Jay M. in SC

What are "renegade pushups", and why did you decide to do them for first 2 rd? (I'm new and just learning from experience Crossfitters that's all)

29/f/113

as rx'd for girls 95#

14:13

pre: wux2
post: med ball clean practice

funny story: last night after my clients i'm watching the virtual shoveling video in the trainer office. one of my fellow trainers (bodybuilder style for 20+years, one of the nicest guys ever) came over and 1/2 jokingly says, wow crossfit stole my exercise. ha. he does some sort of 'virtual shoveling' with his clients but a bit different. anyway, i see him today doing chest press on the nautilus machine and ask him to try this wod with me. he agrees, does it with 45# plate and quits after the 25 rep round saying his heart was beating really fast. :-) when we are done he commets, 'girl you have some endurance'. love it, gonna convert another one. sometimes as annoying as it can be i love working in a regular gym. ok ill shut up now, just had to share.

ooops i meant 25# plate...when i put on 25# i automatically think 95 cause i rarely only load one side. :-) heh.

m/31/230/68"

Did the WOD first time today in 6:14 only it wasn't as prescribed. I counted one time over as 1 and then I relized that over and back was 1. So I did it as Rx'd a couple of hours later.

12:42

27/m/181

As rx'd
17:45

45/76"/190

warmed up:

situps/back ext 2x15
Samson stretch
tabata pullups to 50 - 4:28

workout:

subbed 1 pood KB swings for shovels
10:47

24:53 as rx'd

woof

35/M/6-01/185

17:16

ouch
as rx'd 18 minutes and some change.....
push ups were nothing,
motivation to keep my lower back aching was the worst part...

m/23/6'3''/215

RX'ed---forgot to time it, about 25 min

M/47/5'11"/190

After 4 back operations, decided to do 25# instead of 45#. Glad I did.

Great workout even with 25#, Time 10:54

May try a bit heavier the next time.

15.41 as rx'd

23/m/193
8:16, Apparently I didn't do this as RX

23/M/172
-----------
Subbed 135# Deadlifts for Virtual Shoveling

15:51mins

9:17; AHR: 149.

#215 good point. i think NFL players, especially the skill position guys, would blow 99% of the folks out of the water here after a little time doing crossfit type workouts. however, those players are usually after something more than what crossfit could give them- which is size, power and strength. all ball players really need are lots of sprints, cleans and squats... not virtual shoveling:)
i think crossfit type workouts would be more beneficial for wrestlers. have them jog for a bit then do a crossfit type workout rather than just run around for 60 mins for their cardio. if you should have to watch out for anyone doing crossfit, it is a wreslter, i think.

I didn't get the "shoveling". I tried at a new gym (my company pays for membership). I'm a real buttercup and the only bars they had were 45 lbs. So, thinking the bar would be too heavy for me I did:

15, 10, 5, 3 Reps
Olympic bar w/10 lbs at one end
1st set of Push-ups on a bench (2 ft. off ground).
Rest of push-ups on a racked bench bar (about waist height)

14 minutes -- it was definately the push-ups that did me in though. The shoveling seemed easy.

27:38:14

M/5'10"/175 lbs/ age 20

as Rx'd 13:39

this was a cool one

I don't normally comment but I had to today...that was a hell of a good workout...loving the virtual shovel. I can barely stand up straight right now but definitely got crushed in a good way. This is another great example of why we all love Crossfit.

m/47/177

17:22 as rx'd (over & back)

did it in 10's with major back stretching in between sets

I guess my back hasn't recoverred from last winter's record snow falls

m/35/5'6"/171 completed in 32:20 w/ 35# plate & 35# bar; switched at half of reps

that kicked my arse and other large areas... i've never heard of so much manual labor reference in my life from people at the gym, BUT i did talk to a dude into looking at this CF website - perhaps a future xfitter? a lot of talking during the workout which gave me more breathing opportunities... loved the pushups tho

23/150

WOD as rx'd

19:11

CFWU x 3

v shovel 45lb plate + 45lb bar
pushups
30,25,20,15,10,5
as rx'd 17:14

Sheeeeeeeeesh. That may just be the most painful ever.

BTW, 3 stacked paint cans makes 23".

M/48/152/1-1-06

Crossfit Strength Experiment, Test after 6 weeks:

"Fran" (classic), as Rx'd (prev. PR 9:28)

6:43 PR

2.75 years into my Crossfit experience this under-strong middle-of-life desk jockey is still grabbing massive PR's just by doing Crossfit.

Many thanks to Greg and Lauren Glassman and Jeff Martin.

Well, apparently I only did half reps on the Virtual shovel...I counted each time I set it down as one rep.

11:36

20/m/6'2"/195

Olympic bar with 45 lbs at one end:
30-26-20-16-10-6

Broke the shovels evenly between each side, pushups unbroken.

11:16

halfed it 15-12-10-8-5-5 7:57 weight as rx'd

Interesting Work Out

As Rx'd - 14.28

By the way, Andrew Thompson is da man.

Loved this workout!!! Forearms are on FIRE!!!

I LOVE CF!

41/m/160
barrier was a stack of boxes 24" tall and 12" wide
45# plate with 45# olympic bar.
I agree with rickyrobby #487, this was a pain in the arse!
18:30 and I went as fast as my hands and back would let me go. My hands were shot for and hour afterward.

Could not do hurt my traps to a pain not felt in a while. I did 100 barbell rows 45 pounds 100 pushups. also did 50 jump squats. In 24:07 min exhausted.

As rx'd

P: 19:24
O 20:20

m/46/213/6'2"

Coach Hated/loved this one

Dynamic stretches 10 each

cfwu 2x10

Burpee challange Day 28

100 lb Heavy Bag Combinations 6oz gloves 7x3min rds.

As requested however switched between
right and left sides on shovels
push ups using 6" high parellettes to stretch pecs and feet elevated on 17" swiss ball.

Time on this portion only 14:56

I don't want to play anymore with you guys today.
Can't we just do 3x8 of curls and think we big?

Thanks Ken and keep it up Bingo! The comments are hilarious today. I think I'm going to drive into globo gym for this one. *grin*

26m/162lbs

AS rxed 11:53

As rx'd 25:12. Had never done this wod before and completely underestimated how taxing the first 30 shovels would be. I was in the hole with seemingly no oxygen during push ups and could not seem to gain momentum. Every return to the push up sets found me having to take much more rest than I expected. I think I used a barrier (a stack of aerobic class steps) that was wider than the video model's and it sure kicked my 43 yr old ass.

Weird.....14'33" as RX'd

the virtual shoveling looks interesting but I just wasn't excited about it so I did Nasty Girls : 8:28(PR)
Then 4 x 400m car push (Ford Focus almost on empty with one other person pushing and one steering). Untimed on the first three, last one 2:25

Oh, BTW, Very good video by Andrew. Great instruction, examples and emphasis on the movement's underpinnings. Nice!

CFWU, mile run, did Isabel first, then this

As Rx'd - 20:32 - trouble keeping my grip

#466 MOE

Renegade pushups: pushup with hands on the grips of 20lb DB's(or whatever wt you choose) for more rom on downside followed by pulling the weight up to your chest one arm at a time at the top.

My intentions were to do the entire wod with renegades but they were slowing me down too much after the first 2 rd so I dropped the renegade part! (ie: they sucked and I thought why the hell am I scaling this uP!!)

13:37

Screwed up the directions; did half as many touches as I should have; otherwise, as rx'd, 8:15.

My back is already tight and going to hurt a lot tomorrow.
21:06 at 8pm at MacDill as Rx'd
It has been a terrible six weeks for me, my worst stretch of poor discipline in years. Need to get back fiercely.
35m/170

m/36/195

as rx'd

19:41

42/145/M

6:53

15:07 Still getting back to it after some time off.

12:22

weird wod

I used 25 lbs and did

25-20-15-10-5-30 alternating sides with every round until I did the 30 at the end where I switched half way through (did 30 at the end because I didn't think I could in the beginning).

Everything before 30 9:26, final 30 5:49.

TOTAL: 15:15

The push-ups were super killer.

F/39/5'6"/115

18:10 (as rx'd for women)

Much harder than cleaning stalls.

One guy asked, "What was that you were doing today? It looked interesting."

Well, that was.....interesting.

Warm-up: 500m on C-2 rower

Scaled to Brand X Pack:

25-20-15-10 reps of virtual shoveling with 15lbs on bar and push-ups. Left hand forward for first and last rounds, right hand forward for middle two rounds.

8:17

My forearms and I are no longer on speaking terms.

F/59/5'6"/132

M/31/5'4/150
Ok, that was much harder than it looked. I attempted 45, bar didn't move. Went down to 35, could barely get 5 reps. I was able to complete the workout using 25. Looking at the video again, my hand placement was not where it should have been. That probably contributed to my problems. It was a good workout none-the-less; 17:13.

12:42 as RX'd (That is I lifted that blasted 45# plate on a 45# bar 210 times and did 105 full lockout to chest & hips touch pushups)

Ouch. Those sub-10:00 times are hard to believe. This smoked everyone at CF Augusta who tried it today.

First time virtual shoveling.....looks easier than it was :) Hope my form was ok

21:11 as Rx'd

"touch the plate on one side of the barrier then the other for one "rep." "

As rx'd:

30-25-20-15-10-5
45# bar/ 24" barrier/ left side + right side=1 rep

19:22

As rx'd:

30-25-20-15-10-5
45# bar/ 24" barrier/ left side + right side=1 rep

19:22

Hey Discogirl #217:

My pleasure, Trish. The pleasure is truly all mine. Welcome home.

Darrell

M/19/5'11"/155

The sets of 30 and 25 shovels were killer and took way too long

33:05

M/23/150 GregAWu

Did vshoveling badly: didn't move my feet! Else as rx'd: 18:33

CFWUx1

Virtual Shoveling(25# plate)= 18,15,12,9,6,3 reps
Push ups= 30,25,20,15,10,5 reps

13:11

M/22/170#

As Rx'd

15:32

Push-ups are a huge weakness of mine. Shoveling only broken to switch hand placement. Great workout.

31/m/200
As RX'd
23:15
first timer at this

after looking at these times, it seems people are really fast at this. I'm wondering if people remembered there and back was one rep not two.

I think about 12-13 min.? Forgot to start watch. That was a good one, way harder than it looked. Not looking froward to winter in Canada!
Had the 15 # bar at home with 15 # on one end and a 50 and a 10 one the other end..no oly bar. That got the sweat flowin.

Research the web and found the SEAL's WOD for tomorrow and I think it seems "Crazy"...in a good way!

"Deck of Cards" for Time

Diamonds = Push ups
Spades = Pull ups
Hearts = Burpees
Clubs = Sit ups

Jokers = 1 mile run

Notes:
Shuffle a deck of cards and start the chrono on your watch. Each numbered card is face value, aces are high, and face cards are 10. Warm-up with 1 mile run, 50 walking lunges, 50 air squats, 50 flutter kicks (4-count) and lean-n-rest for 5minutes unbroken.

Ottawa, Canada

scaled weight to 25# plate for vertual shoveling

Time: 11:09

M/41/5'7"/165#
12:16 This Minnesota boys forearms are burning

as rx'd 15:30. Broke up evenly over both sides of the body.

w m 35 yoa

Shoveling was more taxing than I thought it would be. Did 45# plate and pu's from knees to strengthen my wrist. 12:39

8:22 as rx'd.

Over and back = 1 rep 14:52 180lb m 30 Horrible, snow shoveling is much easier. Love it !!!!!!!!

m/49/170

Bingo,
Congrats my friend on the big pr.

Deadlifts
345 x 1
365 x 1
375 x 1
380 x 1 (pr)

Really wanted 400 today, but the tweak in my back last week made me decide to take 380 instead. Still a 5 pound pr over 4 weeks ago.

Partner workout
One guy works while the other holds a 24kg kettlebell.

“Don’t drop the Baby”

3 rounds
10 rope climbs
30 hang clean & jerk #95
50 pull ups
200m

36:39

as rx'ed 11:35

glad i did this one. i was skeptical when i first saw it last night but it was fun and tough. my roommate couldnt stop laughing when he came into the gym and saw two of us in there "virtually shoveling."

40/m/189

As rx'd: 16:04

No fun there.

23/m/190

as rx'd
16:35

Tougher than I thought. Especially felt it in my back.

15:05 as rx'd with forearms on fire! good stuff, got plenty of meathead stank eye... bet they couldn't handle it if they tried

I had to break up most of the sets. But I'm glad I did the actual WOD instead of subbing "virtual shoveling" with something else. I got some weird looks at the gym, but I'm quite used to it. I even get weird looks when I'm doing cleans and snatches!
Anyway, my time for today's WOD:

17:51

13:00 wow I thought this was stupid until I did it. Then everyone else in the gym thought it was stupid until someone called me out after I was done. I asked them to try it, and the smirk turned to a twisted smile of enlightenment after the pain set in. The guy only did the first 2 rounds and stopped. Cant wait for tomorrow and I can't wait for the day I have enough stuff in the garage so I don't have to go to the muscle head gym anymore.

F/44/125/5'2"

45# oly-bar w/25# plate
19:31

sneaky brutal.

M/31/222

As rx'd: 12.01

I'm going to try 100 ab wheel roll outs for time tomorrow.

11.58 as rx'd Under 10 next time

M/28/175
CFWUx2
WOD as Rx'd: 8.17

Skipped this WOD.
Did 10 rds for time:
15 DL - 135#
15 Push-up
Time: 9:51

Modded it:

25# on Oly Bar.
Pushups

30
20
10

12:46

7:47 as rx'd.

Vitual Shoveling: Switched grip halfway thru each set.

Push ups were limiting factor.

CFWU x3

WOD as rx'd with 25# plate for women

11:14

Liked this one!! TOODLES :)

Just noticed that one rep requires a touch on both sides of the 24" target. I counted each tap as a rep. Guess my time of 7:47 is bogus. Bummer!

cfwu x1

as rx'd w/45 lbs on oly bar.

21:22

45# plate

17:35

my lower back is toast

9:15

I dont think i did it correctly

m/37/185
Did 40lb plate. 19:10
Rotated between arms but ended up preferring right side more. Used plyo box as the obstacle.

AS RX'D

BICEPS,FOREARMS, LOW BACK.....OUCH

15:21

M/28/185

24 minutes

35:47

#531 Brad
It seems many caught the fact that over & back was one rep, but perhaps many did not as well. The other variable that may be at play here is did they clear the 24" barrier with the plate or just the bar?
My understanding is the plate has to clear the barrier, not simply the bar. At least that's what the video showed.

as rx'd: 16:27

This one should be named grave digger or something like that, great workout.

27/m/185

9:25

29 yom 225# 6'1"

virtual shoveling as rx'd
17;48

let's never do this one again . . .

23:31

haha I'm a royal dumbass, I too counted one tap as one rep. guess I should READ the post. LOVED the workout, though. my "meathead stank eye" came from my husband, who mouthed "what the f&^%k are you DOING?" from the other side of the gym.

25# plate, 12:01

f/31/140/5'6"

fyi, i shoulda known i did something wrong when i thought to myself . . . "well, that WOD wasn't too bad!"

12:37

Harder than I thought it was going to be, but a nice change in pace. I used a broomstick sandwiched between a 24" plyo box and a 45# plate. Vitual shoveling.... pfft. Hilarious.

f/43/5'9"/141

as rx'd

17:26

i used this new movement in my own workout. though, i used a piece of 18" chain and a 'D' clamp to secure 2 25" db to a shovel. it sucks.

29 yom, 180 lbs

12:45

After the first round I only did half the shovels

subbed 25#
13:53

2 touches = 1 rep.

M/23/5'11"/195

switched arms each set, 8:43
brutal, my back is very sore

m/41/163

scaled to "pack" - 25,20,15,10 reps of shovel with 25# plate and pushups.

9:12

challenging movement (actually seemed harder than real shoveling)

27 / M / 175

13:10 as Rx'd

Wow my back is smoked, I will defiently be feeling the pain in the morning.

I put the Utah Jazz Dancers through this workout earlier tonight! They FRICKIN ROCKED this workout!

All you buttercups who skipped it, got schooled by my Girls! Go back to work - 3.2.1 - GO!

Porch as rx'd
30.25.20.15.10.5 with oly and 25#
and pushups

17:30

6'2" 199lbs

as rxd 8:56

M/36/200

As Rxd 10:46

I think me being Mexican helped.

How odd. I swear I posted earlier, but I don't see it, anywhere.

20:08. I was hoping for sub 20, but close enough. I used a "standard" 15-lb bar, added 15-lbs to each side, then added 45-lbs to one side. I think this was harder than an Olympic bar because the weight was distributed differently. I used an old cat kennel as my barrier, 24" high, 14" wide, so I had to use a pretty deep step on each pass.

Good workout. Totally smoked my back.

34/M/190

#45 plate on oly bar
29.5-inch barrier (parallette turned on its end)
split each shovel set evenly b/t right & left hand
1 shovel rep = over & back

9:49

that was tough, hardest part was losing grip in left hand

Completed in five minutes.

For the record -- did this in Dec. '05, 32:35 w/ 25# plate.

Recalling its impact, I'll have to give it a shot next week when I don't have anything important going on.

9:17
Used 45# kettlebell on the end of an iron rake. Had to hold close to the kettlebell as the rake wouldn't support the weight. Over and back = one rep (20" jump box as barrier).

Alternated half the reps facing each direction each round.

27/m/195
19 minutes

As Rxed:
21:43

11:08 as Rx'd

rough one.

13:55

Forgot the "there and back" for first round so made it up the second. Used two 45's on a bench for 24".

M/32/5'9/212

First time shoveling. I need to learn that no CrossFit workout as RX'd is easy. All day I kept thinking I had this easy. YEAH RIGHT

As Rx'd

18:01

My lower back is going to bark tomorrow.

26/f/5'2/129#

breakfast: run 46 minutes = 6.1 miles

cfwu, some practice shovels

WOD:
30, 25, 20, 15, 10, 5 rep rounds of
virtual shoveling (2 passes over barrier = 1 rep)
push-ups

time = 14:10

hmm... now that i read the instructions again, i think i may have misunderstood it the first time round. it seems to read that "touch one side, then the other" = 1 pass over barrier = 1 rep. if so i did twice as many reps as necessary (?)

o wells; embrace the suck. it wuz a great workout!

Tmie 16:22

this is a tough one!!!!!!

Steve
M/46/172

21 15 9 Deadlift 225lb

50 40 30 Push ups

10:47

this was... unusual. I wasn't sure if I was doing it right so I kinda just cruised through it... 34:20 LOL probably longest time here.

M/22/5'8"/180

As RX'd 19:35 haha that was fun.

Did not dig the shoveling at all. Too much like shoveling snow. That's what I have teenage boys and a snow blower for. And by the way, shoveling is not a timed event. It's an all day winter extravaganza at out house.

18:53

26:07

m/21/147/5'10"

Pack:
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling, 25lb plate
Push-ups

time - 7:50

3 rounds CFWU
Shoveling WOD: 13:08
used 45#plate for first 30
35# plate for 25 then
25# plate for the rest

fun wod
had to break up the 30 and 25 push ups but the rest were unbroken, got some funny looks from the ladies on the elipticals

Virtual Shoveling/Push-ups. Would have been as Rx'd, but had to stop to catch my breath and get HR down below 156.

27:13 M/57/5'10"/220

as rx'd 18:38, that was a good one!!!

Dang, I screwed up and thought each touch was a rep--that's why I finished in 6:55. I'll be doing it the right way tomorrow.

M/46/145
CFWU2, KBSx10 WU.
As Rx'd
18:48
Holy smokin' spinal erectors Batman!

Good workout - haven't felt my spinal erectors like that for a long time. Pushups seemed a little easy in comparison. I thought I'd try them on paralettes or rings next time to equal out the suck. Then again 18:48 isn't a very impressive time.

took about 25 as rx'd. In my first week of crossfit and I dread and love it every day. That took out the forearms much more than i expected.

11:51 as rxed
(last time, 7:49, but I doubt I was doing 24" barrier or 45lb plate...)

18 mins as rx'd w/ 25# plate

Ouch!!!
I will be feeling this for the next couple of days. Another very deceiving workout. thanks coach.
as rx'd
13:52

25# plate - 14:41

Yeah i screwed that up on the reps. Oh well hope next time i do it right and get the same time as I did today.

f/115/5'0"/27
20:28 as Rx'd
Up here in Canada, I cringed when I saw this, and hoped like hell it wasn't a foreshadowing for a snowy season to come.

Great workout, very different!

11:25 RxD

18.46
Alot harder than it looks.

My back was feeling that for sure.

RXD 12:10

Where's the new WOD?

12:40 rx'd.
This workout was much harder than I thought it would be and really effective. I thought it was goofy when I first saw it.

I didn't get to workout yesterday so I doubled up today. I did isabel with 95# in 6:43, followed by virtual insanity at 21:23.

The snatch is friggin hard when you cannot drop the weight! I feel like I have the strength to do 135, but not to lower it with my hands so wide.

My shoveling turned into more of a one sided deadlift. I got some looks at globo.

I thought I was in good shape before crossfit. What a wakeup call.

37/6'2"/193

Time: 21:51 as Rx'd

Based on the times, I think a lot of people misunderstood that across and back counts as 1. Yesterdays workout made this a difficult one tonight. Whew

M/25/165/6'0

14:00 Flat. More painful than I thought it was going to be.

m/5'5/127

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling (50 pound plate)
Push-ups

Time:8:22

OUCH! Todays was rough even with the #25 and not the #45.

I have no clue what time I did it in, nor do I care. I finished and and was sweating my rear off! My back is shot, legs are sore and I fear tomorrow...

Next time when the gym space allows then I will time it.

M/26/6"/166

28/M/165

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling (50 pound plate)
Push-ups

Time: 15:50

I did it in 16+ minutes. But I didn't know I was supposed to go down to 5. So it would have been longer. It was definitely harder then it looked.
2nd day doing Crossfit....

Great

M 37 5'10" 150#

6 RFT (30, 25, 20, 15, 10, 5 reps) of:
Sumo Deadlift High pulls (53# kettlebell)
Pushups

20:02.09. HR: 162 avg, 181 max. Damn.

18:24 as Rx'd

My shoulders/upper back seem to have taken the brunt of this particular beating. Everyone else is saying their legs were toasted. Did I do it wrong? It seemed more like a row than a squat to me..

m/24/6'/150

I pulled it off in 15:20. I killed myself doing it though. I really dont want to go to work tomorrow. And Nate my lower back is wasted too, its not a bad pain though, its just an area your probably not used to working. :)

as rx'd 8:15
Interesting movement.
When I got my feet moving correctly
it got a lot easier.

MGySgt. USMC m/47/6'2"/200

As Rx'd with a modification (Harder not Easier)

Used a 24 inch plyo jump box with a 6 inch log on top as my barrier. This required a 30 plus inch lift and a width of about 26-28 inches.

Time 20:59

Also continued with day #2 for my Burpee and Double Under Challenge.

CrossFit Rocks

OooRahh CrossFit

21:33 over and back was 1 rep not sure if that was right according to directions

m/37/175

As RX 20:11

Over and back as one rep, pushups full r.o.m. Grip is tired and my biceps tendons in both arms are weird sore. Gonna be in pain tomorrow.

as rx'd:

7:26

27m/185/5'8
as rxd
12:15

27/f/145/5'7
15:50

25# plate
30Left (hand down),25R,20R,15L,10L,5R

20:20

30,25,20,15,10 and 5

Used 20kg bar and 10 and 1.25 plates. Touched both sides for one rep.

Time 19min 46 sec

Took us a while to make up a 24" barrier was going to use the jumping box but too wide.

This was tough but good, changed sides each set, my hands kept going into a cramp, did push ups with knees on the ground, (I know, I'm working on doing them properly).

Hands were burning after it and have woken up this morning with matching bruises on both thighs were the bar was resting.

Good fun

Crossfit Gaine's Mill, just west of lovely Kirkuk Iraq

That was a tough one 29:38 as RX'd. No snow to shovel this year but reminded me of home is winter.

Didn't time this one as it was the first time doing it, good fun though (if knackering) and nice to see new stuff in the WOD too! Got quite a few strange looks in the gym this morning; one guy even stopped by to ask what the hell we were doing. After a brief chat explaining what Crossfit is about he seemed really interested, I pointed him at the website and said he's free to join in with us anytime so he's gonna join us tomorrow. Another one for the cause... :)
On a side note, my arse is still battered from those filthy fifties!

Time = 19:56, as rx'd except I did the pushups on my knees

As rx'd: 12:53.

Hell on forearms and lower back.

M/40/183

As Rx'd

16:33

Ouch!

Age 36
BW 188

CFWU

16:06, as Rx'd.

M/170/33
As Rx'd
15:52

Pack - 25# on OLY bar.
25,20,15,10
7:03

Tam - Pack - 30# Bar only
6:54

needed to substitute the VS with DL...

Deadlifts 135 lbs
Push-ups on DB for full ROM

30,25,20,15,10,5 reps:

11:02

2 mile run..
then
30, 25, 20
Push Ups
95# Front Squats

Warm up:
Jump Rope- 500 reps (tried to do double under every 3rd or 5th rep) + CFUW X 2 rounds

VIRTRUAL(AKA BRUTAL) SHOVELING:
Left Side X 30
30 push ups
Right Side X 30
30 push ups
Left side x 25
25 push ups
Right Side X 25
25 push ups
....Continued 20,15,10, & 5 reps

Time: 35:54 FREAKING AWESOME FULL BODY WORKOUT...My guns were blazing after this one so I did some rev grip bent row burn outs then swagered out of the gym with my veins popping. WHO WAS THAT SWEATY DITCH DIGGER?!?!?!....it was me baby!!! hahaha

F/38/5'6"/140

25# on 35# bar, end of bar to floor since we don't have bumper plates and the 25# is small

18:09

M/41/5'11"/185

as Rx'd
14:27

Sometimes you get lucky; this was a tough workout no doubt but I own my own tree care company and this one was almost a simulation of one of my work days, I was able to go full out withou considerable break down- still thought I was going to park the tiger a couple of times but my best effort to date as far as wod go.

10 kilo plate for shoveling. 20'51"

painful and horrible so took my time
31:00

m/40/150
35# plate 9:13

47 m 5'10 195

CFWU

started at 35 vice 30

14:45

M/26/5'11/155

Warm up - 30 burpees and 20 pull ups

VS - 18:43

Finished with Max burpees: 22

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

20:00

This WOD was a good time.

As Rx'd: 20:23

I kept thinking about "The Shoveler" from the movie "Mystery Men." Bet that's his preferred work out.

17.57m

asrx'd

as prescribed 21:52

first crossfit workout.
amazing, but i don't even want to imagine the pain that's on the way...

m/21/155
25lb plate - 18:34

M, 34, 132 lbs, 5'-6"
As Required: approx. 8:20
Not bad. First time I felt a little groove.Still not pushing 100% as I get back after a long hiatus of about 2 months due to a minor surgery and bad cold.(longest time off in many years.) First time I tried the virtual shoveling also. I did a bunch of towel pullups after and air squats. The L Pullup with the towel is great, as well as the alternating hand up and then switch.
After a long time off, some of the rust is starting to come off... Looking forward to my next WOD.

m/34/6'/240

CFWU

WOD as Rx'd time: 10:31

a lot harder than it looked

18:16

As Rx'd 13:02

tough wod on low back. much worse in recovery--had to pull over twice while driving home as back was seizing. first wod back after 7 d off.

11:19

As RX'd: 17:48

MY OBLIQUES!!!!

m/28/195

as rx'd:
15:10

minus pushups plus squats due to hair line fracture in hand. Womens rx'd weight 11:09

m/29/220/6´6"

as rx´d

17min

My left side is useless, am considering elective surgery.

As Rx'd 15:28

Definitely got some funny looks from the people doing bicep curls in the squat rack. Woke up today and my back was quite sore, looking forward to some pull-ups to loosen it up...

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

18:50

33/F/5'10"/150

oops...a day late posting:

45# bar + 25# on one end
24" barrier
2 touches = 1 rep

20:45

30,25,20,15,10,5
box jump
push ups
sit ups

Teri f/36/5'7/153

45# bar w/25# plate
24" box (arc to overcome was rather wide, didn't always clear the plate above the box, but did clear the weighted end of the bar (a.k.a. the tip of the shovel) every time
2 touches per rep, but only realized that after the first round; made up for it in the second

21:38

Todd m/35/5'10/160
45# bar w/45# plate
24# box
Cleared weight over box every time, form on pushups were perfectly "standard", chest to ground
Only one touch per rep for all rounds

14:00

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22-226
12:23

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

27m/6'8"/215

WOD as rx'd: 19:53. Lower back, ouch.

M/37/202lb
Interesting way to train the low back.
I use two 25lbs plates no 45lb available at the moment. The last rounds were difficult.
Did it in 3:37

30yo/M/6'4"/207

Thought I would surley smoke this one....not so much, I got roughed up!! I don't think I'm as strong as I was this summer, something is up:-(

As Rx (20kg bar w/ 45lb plate & 2 touches per rep)
26:48

f/41/5'2"/130

Used a large ball for barrier Started w/25lbs.
30/30
20/20
Dropped to 15lbs.
16/16 (did 8 on each side to stay even)
16/16
10/10
10/10 Forgot to look at time b/c then I did 15 snatches w/45lb bar then ran:
5min. 2%incline 2:30 rest
6min. 0 incline 3min. rest
7min 0 incline done for a total of 1.96 miles

Whew!

As rx'd:

12:30

Ouch.

(CFWU+10) DUs X 3

DUs are getting a bit cleaner. Managed to string 5 together for the first time, still fast to slow between DUs.

24 minutes -- didn't read that you were only supposed to use 1 plate, used a 25 and two 10s.

Serious pain in my lower back was the limiting factor -- does this mean I had bad form?

11:12 as rx'd

bwt: 165

subbed:
brand x, porch

time: 7.44

cfwu x 1

olympic bar + 45lb plate + 2.5

18in bench

pushups unbroken

24:00

as rx'd: 13:35

as Rx'd - 22:16

Grip was BY FAR my biggest issue here. My forearms and fingers were BURNIN'.

CFWU X 3

Only used 70# on my bar...don't have OLY bar. Probably should have tried to get closer to the Rx'd weight. Otherwise as Rx'd

11:10

10:09

23/m/145
18:30

I feel like someone went to town on my hands with a hammer.

Oh, and thanks for the reminder of why I choose to live in The South!

Shoveling <> Fun

m/30/6/210

16:31 as rx'd

I agree with many: interesting.

wow. my back is FRIED today because of this

Warm up: 500m C2, 3x2 MU's
WOD as rxed 20:30

m/190/6'3"/28
13:15
horrible form on the 30,25 sets. Back started cramping. Did better on all the others, but it was too late - back was cramping.

My workout partner Taylor knocked it out in 11 min flat.

I'll do better next time. I wish I could bend over with out just falling flat. . .my back needs to get better fast.

32m/190lbs/5'11

26:30 as Rx'd

Interesting indeed

As rx'd with 45lb plate.
Sure was functional :)

Time 11:47.

- OlliS

Jennie: 27 F 160# 5'9"
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling (70 pounds)
Push-ups

Time= 16:55

As Rx'd - 22:30

Much easier once I worked out how to keep the bar close to my body the whole way through the motion. Tough on the hands, but tendon-wise. Weird.

As directed 14:57...I laughed at first, however I wasn't laughing at all in the end....

That was a lot tougher than I thought it would be.

As Rx'd with 45#
19:47

M 33 / 181 / 6'2.5"
CFWU x1
As RX'd 14:39
First WOD after a one week cold.
Great WOD!

F/47/5'5" 1261bs
as rx'd 20:06

F/26/ 5'10" 148lbs
#35 plate = 19:26

It doesn't have to be fun to be fun!

#677 - Oyden, you are my hero of the month for completing that in 3:37

m/6'2"/185/27
as rx'd: 18:40

16:15

40/M/159

CFWUx3(ring dips)
Did Isabel to make up, then rested about 10 min.

VS, 35# on the bar/Pushups
25:14

15:09, used a 35 lb plate
Here's to rest push ups

WOD 14.23
much harder than it looked,both hands have got hacks in them now in my fingers and skin off the thumbs,lower back tight,but not strained,press ups are usually easy but arms seemed to sieze up on this one
good pain !

24/m/180

as rx'd 16:10

Mike F:

as rx'd 29:25

Kevin L:

as rx'd 32:42

Anand S:

sub 35# 40:37

As Rx'd
15:05
25lb

M/31/5'4"/148
AS Rx'd with 45lb plate.
That was much harder than it looked. Pushups were a nice break.
Finished in 16 minutes flat.
Now I know which side of me is weaker.

31/m/174

sub'd 45 for 25 on oly bar

otherwise as rx'd @ 10:23

thanks CF for everything

2o minutes
used 45 lb bar w/ no weight on it.
girl push-ups

SUB 35# sh

20:00

M/38/150

Nice work out.

25:40 Holy Crap that was a treat

24:30
sub:#10 plate

21/M/5'6"/160

As Rx'ed 14:07. Should have switched hands to get a bilateral workout but I didnt. Mabey next time.

F/28/55kg/170cm
As Rx'd, harded than expected, my lower back is in such a pain!:-)

12:02min

m/34/200
cfwux3
as rxd
15:50

This was a great workout. Thought I would die the first round until my body got used to it and I found a rhythm. Started with 25# as Rx'd, but had to back off to 20# in the middle. Time was 17:20

M/36/142

@ CrossFit Snohomish, 25# plate, 35# bar, over a 24" plybox, I counted over and back as 1 rep. All Push-ups unbroken, lower back was killing me for this WOD,

14:20

m/39/5'4"/139

As RX'd
20:51

Wasted at least 2-3 min during the workout with the clock running trying different collar hardware to best secure the plate -- not that I wasn't relishing the rest at the time.

Seven hours later and my lower back is still angry.

Thanks Coach, really enjoyed this one.

m/192/36/5'6"

As Rx'd for men using 45# plate
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

Time 11:17

20:53

I've shoveled a lot of real snow, but damn this virtual stuff was like wet cement!!

Subbed bent over rows with oly bar and 45# plate on one end b/c I didn't understand the shoveling, and ship' server wont allow vids. Probably would have been kicked out of the freaking Essex gym anyway.

7:10 still used the rep progression with pushups.

as rx'd

16:42

I used a 25 lb plate and that was still miserable! My back feels like jello. 13:23. That was harder than it looked.

Running a day behind, did "Isabel" on Tuesday. First time doing the snatch. Mostly worked on learning the form w/ the bar (45 lbs), then did 10 reps at 55 lbs, 10 at 95 lbs, 5 at 115, 5 at 95. Didn't track time closely, somewhere around 15 minutes.

f/142/31

11:26 as rx'd

12:30. A wuss, though, only 10 on the bar. Get off my back, I started crossfit yesterday.

m/40/6/192

As Rx'd

6:14

Nice intro for my first ever Crossfit workout. My arms were a little shakey for a while and the day after my back is sore (perhaps to much leaning) but I LOVE IT! Especially when everyone else in the gym was going 'what the hell is he doing'...
AEP

Didn't record my time (they don't allow watches @ police academy) but this was a nasty one!!!

M/23/5'9/155

As Rx'd: 16:00

Did this one with 2 clients and coached between rounds, which murdered my time, but oh well... did with them for motivation, plus I had no time to workout afterwards, kids at home making wife coocoo!!! 19:06, was shooting to scour OPT's time, but alas my need to ensure clients WOD was best before mine kicked in and I dogged it...

took 45lb plate off half way through the rnd of 20 and finished with just the bar.

22:30

19m pretty much as rx'd; did all my pushups first though, cause i thought 1 touch = 1 rep, not 2 touches. So I had to go back and redo the shoveling.

M/30/5'9"/165

Yikes, I just saw the last comment about 2 touches being one rep. After re-reading the instructions I realize I've messed this up. Did it in 10:18, but that was counting one touch as one rep.

Oh well :(

Charity-
rx'd for girls
15:06
(2 abmats and a cone)

Did this one 2 days later just after I got back from 'The Rock' and it showed- 19:16 as rx'd (with push-ups on small parallettes) and wow that hurt. Lower back is sm-sm-sm-moked!

Too much of the old excess back home and I could feel it ooze from my liver; zero work capacity today. No sweat, I'm back at it.

Post-stretch

subbed virtual "rows" with the barbell (no weight) between my legs and a dumbbell used as a barrier.

8:52

Over two benchs ontop of each other - 28-30 inches?
Did Snatch wod first and took this easy: still took 30mins! Collar kept coming off, which slowed me down no end. And in confined area next to dumbell rack. Press ups were easy. Then today did 5 hrs of shoveling for real, feels like my right arm will fall off.

Age 52/BW 250# 21:46. This was a good one.

42/f/5'3/110

25# Plate, 20" box as barrier = 14:52
(performed at least half each side, struggled on the left carry).

CFWUx3
20:44
First workout in a few weeks (sick).

22# bar with 10# weight
push-ups on knees

17:42

Ryan scaled to 35lb plate - 9:39
AL - 8:28
Jan-Michael - 11:04
Taylor - 10:40

051003

45# plate
18:35

080923

25# plate
half of the reps on Push-ups

Out of time after four rounds - 19:10

13 Minutes

M50/170

12 minutes but counted each time over the barrier as one rep so really only did half of the reps required so the time is for my benefit only ...

Rxd- 15:15

Correction to previous post:

Subbed 1/2 rep virtual shovels. I was unclear on the fact that over&back = 1 rep

M/42/212

11:32 As RX'd I Think

touch the plate on one side of the barrier then the other for one "rep."

Still confused would it not say touch the plate on one side of the barrier then the other and back again for one "rep." Looks like the folks with longer times did this. Kinda wish I had

37/m/5'11/160 (9/25)

25, 20, 15, 10 reps:
virtual shoveling, 25#
Push-ups
8:42

400m pose run 1:44

still nursing a cold (can't breath well, bad cough)

9/25

1/2 volume, scaled to 45# bar with 10# bumper
HSPU on Smith

7:48

Cash-out 2K row 8:30ish

f/38/5'5"/147

as rx'd
20:05

This looked so intriguing that I tried it the day I got back from a trip. Good practice for shoveling snow all winter in Upstate NY.

17.27

14:20

m/36/235
This definately was one that looked easier than it was. I'm glad I did it. Great workout again!
12:52 as rx'd

M/29/155

13:48.

-D.

21:26

19.29

sore back

as rxd

18:25 and it kicked my ass!

9:22 as rxd.

165/29/m/5.9

15.31, and holy crap did I underestimate the metcon pain. Hands supremely fatigued also. Very cool workout, thankfully, not too sore today 12 hours later except in left forearm. Nicole, on the other hand, wrecked me for 24 hours. Paul

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound) touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Posting late: Subbed 35#. Time: 26:43. Good thing I scaled. I aggravated ham tweak as it was and back was definitely stiff for couple of days.

On bright side my pushups have never been better. When I started CF, I could barely do 10 without straining.

7:36, no 25 rep round

M/35/79kg

10:41

M/33/5'10/170

As rx'd

11:59

as rx'd
14 min even

Did this WOD on the 26th because I can't do a single muscleup and dips hurt my elbow too much.
56 yoa, 202 lbs.
17:42 as rx'd.

as rx'd

18:59

that sucked!

as rx'd 14:30

185/M/34

As Rx'ed 12:40

smoked the grip bigtime...

118/F/37

As Rx'ed 14:00 and grip was smokin too...

Todd:

as rx'd 15:42

Dawn:

21:28

m/41/208

12:57

Didn't realize that over and back was one rep (I counted that a 2 reps), so probably should double my time.

17:05

that freakin hurt...

As rx'd on wednesday:

15:28 --over and back as 1 rep like it said!!!!

The shovel thing didn't work out so I did the following:

60 pullups
30 Burpies
60 situps
30 dumbell push ups

Time: 40 min

8.36 as rxd

10kg bar and 30lb on bar.

Time 10min 15sec

22:15.

Used the parallettes and a 20" box to do inclined foot push-ups, chest past the parallettes. Don't underestimate the virtual shoveling!

Jeff @ home
12:36

Did 30 shovels, 10 push-ups, then quit

Switched sides half way, struggled with the height for a short person (5'2") then decided my back was way too tender to put myself through the rest without injury

Ran 4.5 miles

33/M/198

Did 185# DL and pushups

9:41

Subbed kettlebell swings for shovels due to not having access to a bar today. Wasn't able to time it either, but I went at it hard so I'm happy.

didn't read it right, did half reps. still hard for me.
23:06

That was very fun in a very sick kind of way! As prescribed for women...45 bar and 25lb plate...12:32.

m/36/6'4"/97kg

Pack:
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.

7:01.70

Did this in the afternoon of the same day I did Isabel.

Felt like I should have done full version

17:49

used 25 lb plate 11:29

f/25/5'9/138

wow, that hurt!

25lb plate, knee push-ups
22:35

as rx'd

had a serious brain fart...finished & couldn't remember if I did the round of 20. SO, I did that round right after and am posting both times.

initial time: 15:13
round of 20 (maybe extra?): 17:47

I just zoned out so much. What a bonehead thing. SO, I either did 105 or 125 reps.

Walls - 7:12 as rx'd
Nelson - 7:27 as rx'd
The secret was switching hands on the bar to equal out the stress on each arm. Good luck.

11:30

You guys think this was tough, you should peep the Macebell workouts at www.macebell.com (shameless pug)

modified:

1) 25 lb plate
2) 25
3) 15
4) 15
5) 15
6) 15

58 minutes (got stuck in a conversation, but really, this just kicked my ass)

m/24/194/6'1"

13:31
as rx'd, worked very hard, forearms are sore
weird motion

27/m/245

11:26

MONKEY BOY [18/m/230#]

35:16

cfwux2 (-pushups)

as rx'd w/45#plate
23:19

Olivia:
20.03, really felt lower back!

F/40/5'5"/135
17:53 w/25# plate
nothing but hate on this

m/30/236

13 min with 70 lb

28/m/185

as rx'd (over a garbage can) following Isabel:

16:25

m/34/5'9/173

CFWU - 2. Superman. No Burgener. Pressed for time today.

16:31.

30# plates.

Shoveled on one side only (duh).

11.06

as rx'd over 24" plyo box

14:45

I shovel'd 30 left, 30 right 30 pushups.. 25 left 25 right 25 pushups and so on..

Time-34:52

I think this WOD should be called "GraveDigger"

Thanks

Mr. Clean

12:42 as RX'd

34yom/168/6'0"

As rx'd - 24:50

31yof/126/5'6"

As rx'd - 21:30

16:30

then did 50 jumps over a bench with a step stool on it... about 3 minutes

Vacation
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

did not read the instruction carefully, so did only half of reps.
time 12 minutes (should be 24 I guess)

8:30 @ 25lb plate.

oops. only did half the shoveling reps. drat. i hate to cheat. doing nicole tonight, so perhaps that's for the best though.

Finally got round to this yesterday (1 Oct) as I've been proper poorly.

After a competitive Isabel (5:30) on 22 Sep, I was disappointed to be so far behind on this one - 30:05. Just doubled checked, and I did it right. Does this mean that I have a performance 'hole' or was I just b*llocksed after my cold.....?

Modified a lot
round 1 - 6 bears, 30 push ups
2 - 5 bears, 25 push ups
ect....

9:51

I think i will do this as rx this weekend though
living in minnesota i don't want to do any more shoveling then i have to!!

8:59

22:42 as rx'd

as rx'd 18.06

5 minutes rope jumping + Greg's Warm up + Burgeners Warm up

Time as rex'd

14.20

40kg is real heavy and the movement hard :S

19 minutes. almost hit Mr. Olympia in the face with the back side of the bar. oops. lol

19:06

3 rondes de CFWU, fait le wod (30-25-20-15-10-5 de virtual shoving et push-ups) en me levant ce matin. Commencé avec la plate de 45 mais je l'ai enlevé assez vite pour une de 25!! Temps de 16:44.

24:39

It let me know how weak my grip is!

10/07

14:20

35M175
11:30

Tom
11:00

As Rx'd- yellow pull up bars on side for barrier
Meyer- 13:52
Harbaugh- started at 25 & went down 13:00

holy crap
i'm an excavator and i now fully know why i use a machine everyday and not a shovel, that was tough

as rx'd: 19:31

cfwu x3

20-15-10-5
virtual shoveling and pushups

20 minutes

CKFF
Davis: (10#, Start at 20 reps) 9:50
Jake: (10#, Start at 20 reps) 8:19
Jasmine: (10#, Start at 20 Reps) 16:00
Lisa: (Using Bar, Starting at 20 reps) 11:55
Scott: (25#, Rx reps) 25:19 (great push-ups!)
Mabel: (15#, starting at 20 reps) 16:32 AWESOME JOB WITH ALL PUSH-UPS!!!
Chris: Rx 15:22

00000000000000000000000
30/m/165/5'6"
Isabelle
30@ 111 6:55 --> working on form

Virtual shoveling
as Rx'd
8:39

cfwu x 1
wod
25:56

35# 12.52

Made this up today.

CFWU (false-grip PUs and dips on rings, GHD SUs)

As RX'd (the barrier was just over waist-high, so it was probably a bit higher than RX'd): 18:46

Take care!