Why all the black outs?

thank goodness, this is alot easier workout then what i subject myself to this weekend...

Coach, Dave, Nicole, Jolie, Todd & Jimi,

Thanks so much for making the effort and journey to get down to Australia and show us what it really is all about.

It was great to have such an awesome crew come down and train us and to have Coach there was the icing on the cake.

It exceeded every expectation and the camaraderie, enthusiasm and generosity shown by everyone including the coaching staff is why I am still enjoying my time in the Crossfit community after nearly a year.

You have inspired me to knuckle down, get my affiliate sorted and improve my performance and spread the Crossfit message to as many as I can.

Thanks again and look forward to the Level 2.

Jeremy

P.S. Coach – Thanks for giving me your ear and for inspiring everyone in the whole community to achieve great things. I look forward to our next meeting

Matt #2

SAS troops

My Diggaz!

Should be a great "break" from the 5 rounds for time ordeals

Seconding the blackout question.

What gives?

I'll try this, but didn't we just do pullups on Saturday, ouch already!

Coach, Dave, Nicole, Jolie, Todd & Jimi,
Was sensational to have you guys down under for the first ever public cert. I'm sure that I'm not just speaking for myself when I say that you not only helped us to better understand crossfit methodology and principles, but showed us how to live it with passion. Nice to finally meet you all. Looking forward to next time.

I believe the reason for the blacked out face is that they are special forces troops, as mention by Rookie. They aren't able to be revealed. The shot is from a Cert in Perth, Australia on the weekend of armed forces.

why do we never do weighted dips?

oh jeeze... i guess I'll have to make something up for today considering I can't even do my own bodyweight. i really need to get these pullups down... I feel inadequate without it.

So sorry for posting BEFORE the workout (heavens, no!! not before the workout!) but ya know... it's why I wake up in the morning.

Grab the Kool Aid and GET SOME!

Dan #6 - Hell yeah, we need the Phillies, because the Eagles aren't doing crap.

If they are Special Ops guys, then it even further demonstrates how practical CrossFit is versus other exercise regiments – Warrior Fitness

RUNNING CERT-

I just want to thank Brian Mackenzie and Carl Borg for an amazing certification at Milford CT. Not only do they teach you more then you could ever expect they do it in a way where you can come out understanding all of it. They video tape you before and after running, and show you the improvement in efficient running right in front of your own eyes. I myself was 63% more efficient in just one day, some reached as high as 85%. Truly incredible. They talk from actually experience and it shows, thanks allot guys, i truly appreciate it.

Are the pullups from a dead hang? Also, how do you select your weight per set?

fantastic nutrition cert at GSX this weekend. thanks robb and nikki. you guys were great.

Just finished the Running/Endurance Cert in Milford Conn. and i gotta admit i was pretty impressed with Brian and Carl. Much respect for anyone willing to commit to a 100 mile endurance run. Wasn't expecting a whole lot from this cert since i'm not really a distance guy, just wanted to have my technique evaluated. Ended up getting a whole lot more than i expected. Much information on programming that can be used by anyone wanting to be a faster and more efficient runner. Technical analysis was spot on. Improvements among the class from day one to day two were remarkable. Much thanks guys, I would reccomend it to anyone who wants to take their training to the next level. And seeing myself on your affiliate site sucking wind during the burpee-run workout......priceless.

Rick

I second #18's question- are we kipping on these or dead hang?

Any suggestions how to do weighted pullups if you don't have a weighted vest? Also, are these kipping pullups?

Please advise

#22 Rob,

There's a video under the exercises demos. I usually a lifting belt with a chain. Good Luck.

Rob,
When I do weighted pull ups without a vest I normally use a barbell between my feet, some people cross them. That's probably the most economic solution for you.
As for kipping, I only ever do them when we get above 50 or so and they are continuous so for me, no. Anyone else have a better answer for the kipping part?

Personally I just load up a backpack with weight plates for the weighted pull ups... I prefer that than a weight at the feet as I find that you can kip the weight up with your legs by accident and not get a true 1 rep max...

Also I personally go with a dead hang movement for 1 rep maxs, though I will kip at the end of the movement rater than not complete the full ROM, but only if I absolutely have to.

anyone know the name of the song in the beginning of the trainer WOD?

i am new to crossfit. do we just do one rep 7 times or do we do as many as we can each time? is there a rest time in between sets?

i am also wondering if the WOD's are as is or is it implied that you still do a warm-up and cool down for each workout?

Hey CT, each rep is seperate. Also, check the FAQ for the Crossfit Warm-Up. Read through those thoroughly and most of your questions should be answered...will only take 3 minutes to peruse.

thanks pelch. appreciate it.

To anyone asking about loads in these 1-1-1-1... workouts, just watch the video featured on Oct 4, 2008 featuring Dave Castro about programming.

Is there anything wrong with doing pull ups on a machine? I am new (only 8 days) and am having trouble doing all the reps and the weights.

Hey Crawford,

If you are having trouble doing the workouts as rx'd the good folks at Brand X are nice enough to scaled the workouts each and every day. If you look on the side menu where it says start here then click on Brand X scaled Workouts.

Coach, Dave, Nicole, Jolie, Todd & Jimi,

Thanks from me too for making the big trip down here, I really appreciate your time and wisdom.
Thanks also to the crew at Crossfit Effects for hosting the weekend. I hope to see you all again soon.
Cheers,

Are you to increase the weight with each set? How is this workout truly to be done?

Thanks, Xfit rocks!!

John - The goal of the WOD as I see it is to try to acheive your 1 Rep Max, so yes you should increase the weight each set to try and build up to your true 1 rep max.

A big thank you to Coach and staff for making the big trip down to Oz. I learnt a ton, met some great people and had my passion for CrossFit raised to new levels. Look forward to the day we can host a cert in New Zealand.

To Coach Glassman, Todd, Nicole, Jolie, Dave and Jimi.

Thankyou for making the trip down under. You all are amazing people and have it was an absolute honour to have you here.

Your passion about health and fitness is second to none. Crossfit is at the top of the food chain in health and fitness and I am jumping out of my skin to get back to Perth and spread the word.

Once again thankyou

Matt Comment 1, Why all the black dots?

Actually, the black dots are standard issue for all spec ops, along with the phrase "If I told ya, I'd have to cut off your head and put it in a safe"

Have Fun, Train Hard,

Billy

Coach, Dave, Nicole, Jolie, Todd & Jimi,

Loved meeting all you guys in Sydney.

Your passion for Crossfit and the way you spoke were a credit to you all.

Thoroughly enjoyed listening to you all.

Look forward to seeing you down in Melbourne one day!

Cheers

Nick

Schwartz Crossfit Melbourne

Tucker,
Great Cert this weekend! You are a wonderful instructor. I learned gymnastics skills, how to scale them, spot them, and teach them. My children and my students are ready for this. Thank you for teaching me how to teach it to them SAFELY.
You are a Blessing!
Amber Hill
Team Mannatech

Ok, for everyone who is wondering about how to do this WOD: Weighted Pull Ups 1-1-1-1-1-1-1 reps, here is what I do:

I warm up working on things that I s_ck at and I always include some pull ups, dips, mucscle ups, OHS, GHD sit ups, and hip extensions. Then I will do dead-hang pull ups with weight for a further warm up/pre-fatigue, usually I start with 30 and do one rep, and then 35 then, 40,45,50,55,60,65,70,75 then I start with the WOD which in a perfect world would be:

80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes
80 x 1 then complete rest 3 to 5 minutes

If I get through the first 4 sets without a failure, I will move up 5 pounds and see how that goes. If I get it, this is where I will try to stay for the rest of the WOD and that's where I will start next time this WOD comes around.

All pull ups are from dead hang, whatever grip you want, work on the grip you s_ck at, arms all the way extended, head through. Then pull like your buddies life depended on it. This is a fight. Continue to pull, if you have to, Kip, struggle, swear, spit, whatever you have to do, until your chin is over the bar. If you have to take 30 seconds to accomplish the mission, take the 30 seconds, but do not quit until you are just not able to perform the task.

Where do you put the weight: I used to put a dumb bell in-between my thighs or feet. You can cheat this way by kipping the weight so that it becomes weightless at just the right moment for you to get your chin over the bar which defeats the purpose of this WOD, it does allow you to post really high weights though if that's your thing (if that is the only way that you can hang a weight from your body, go for it, but be aware of kipping the weight). I now use a weight belt with a chain to strap it to my mid section so that it does not matter what my legs are doing, I still have to pull up the entire weight. I have never used a vest or ruck sack/back pack for this WOD but I think that those would have the same effect.

Cool down: work on stuff you s_ck at for 10 to 20 minutes.

Now I say this to the people who have been crossfitting for awhile, at least six months. If you are new to this, cool, everybody was there once, do not work at this intensity, you will find out what rhabdo is all about, not cool at all, don't go there. I got Rhabdo once about 21 years ago when I guy said to me that he had a really great work out that was just pull ups. I crushed myself and couldn't straighten my arms for several weeks, and the pain was enormous (so were my arms, but effusion does not count)

This is the way that I will do this WOD: If you do it a different way, cool, blog the way you did it, it helps others.

Have Fun, Train Hard,

Billy

Hi Coach and the team

Really appreciate you coming to Australia for the cert in Sydney

I thought that with all the information on the site I would not get much from the cert – how wrong I was !

I was also so impressed with the enthusiasm and warmth of all the trainers.

Thanks again for an awesome weekend

Miles

Did anybody workout with this "Rings"? http://www.youtube.com/watch?v=7OMj3fil8HU

To Coach and the CF team ,

Thanks for inspiring us all !! absolutely amazing to meet all you guys , the motivation and passion you all have has rubbed off on us all !!
The cert was awesome ,recommend it to anyone who is keen on cross fit !!
Look forward to LVL 2 !!

cheers,
Brendon from Syd. OZ.

Tom Comment 40, I watched the video for the "Rings" and I have never used them but, you can't do muscle ups with them, you need rings for that. You can do everything that the video showed with a pair of home made rings.

Check this thread out for home made rings:

http://board.crossfit.com/showthread.php?t=12572

Myself, I have two sets of Tyler Hass rings, I love them, they kick my @ss constantly.

http://www.ringtraining.com/

Have Fun, Train hard,

Billy

just wondering with this WOD. are you able to do this with kipping pullups or is this a strict movement like strict press with brute strength. i've just started the main WODS. suggestions?

CNB

is this a strict movement or are kipping pullups allowed?

CNW

I'm not sure how many of you know this but Andy Stumpf is the guy who invented velcro and pockets. He told us so at the cert LOL.

Dear Gregg, Ladies (Nicole, Jolie) and of course Gents (Jimmy, Todd and Dave).

What more can you say than re-affirming, not just from a technique, adaptation or prescription perspective of crossfit.

I hope what all of us in Sydney and Perth took away was that we're not alone. There is a far wider support structure in place for both international affiliates and our people.

To all who attended the cert, it was great to meet you and I hope that we cross paths again.

I Just wanted to finsih with a quote offered to me by a friend:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings;
but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly.
So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” - Theodore Roosevelt

-Kam - Hope to stay in touch and continue our conversation.

12kg-10kg-10kg-12kg-10kg-10kg
The tendons on the insides of my elbows were really hurting by the 6th set; I couldn't manage a 7th. Very glad tomorrow's a rest day.

Whoops ... bodyweight: 64kg

0645
M/28/60kg

3 @ BW
3 @ 10kg

1 @ 25kg (Chest-to-bar)
1 @ 33kg
1 @ 38kg
1 @ 41.5kg
F @ 43kg
1 @ 37kg

41.5kg = 69% BW
Way better than last time...but way off my PB.

22/m/180
5k-5k-5k-10k-10k-10k-10k
All chest to bar, which dropped me down significantly.

I am so pi$$sed off I missed the Sydney Cert!
When are you guys from HQ coming back?

Richard
CrossFit Sydney

@42, thanks for the infos! Thought about the muscle ups too, but like the 12 grip positions without changing height... cant do mu yet anyway. Thanks for the tip with the home made rings!

Got the WOD on my phone today! Automatically delivered by Twitter - I will never miss a single WOD again! http://twitter.com/crossfitsms

So jealous I couldn't get to the Sydney cert! Coach and friends, if you come back to Australia... go to Brisbane! Lots of crossfit love here

CFWU X 3 (-pu, + pushu)
Time 13:25

Weighted Pullups
1-10, 1-10, 1-10(PR), 1-10, 1-5, 1-5

Good Morning all, performed yesterdays WOD on this site today.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Performed in 44:15
Deadlifts good
Hang power clean good but challenging
Front squat really concentrated on form
Push jerk was closer to push press until last two round when I performed a split push jerk
even then the weight was challenging for my form.

The oly lifts are what I am really working on.

Also my performance levels are down from all the WOD's I have done and one day only rest. I am doing this on purpose since by wednesday night/early thursday morning we go to the Crucible with the Recruits for the 3 day final culminating event for them to earn the Title United States Marine.

After that it's back to work with the WOD's and my training.

Semper Fidelis and God Bless

I will do the pull ups tomorrow on the rest day and post results there.

To Coach Glassman, Nicole, Dave, Jolie, Todd and Jimi,

It was such a great experience to meet you in Sydney. The CrossFit energy, passion and knowledge you shared with us over the weekend was inspiring.

Thank you all for the wonderful instruction and uncomprising dedication to the virtuosity of the movements. Med Ball Cleans (in the rain)- definitely a highlight.

It has been a privilege to be part of the transformation of of the concrete and steel that began CFX to the place we all got to play in over the weekend - thanks Steve and Mick.

Special thx to Fiona who coached me through Fran.

Stella

40/m/176cm/71kg

40
42.5
45
46
47.5 (1 inch short)
45
45

All weights in kg.

Handstands on the minute (hold HS as long as you can, then rest for the remains of the minute):
36, 28, 30, 30, 28 seconds
L-Sit on the minute
13, 10, 9, 8, 6 seconds

20/m/165/5'11"

My first day of crossfit!
20
25
27.5
30
27.5
27.5
32.5

I found holding a dumbbell in my thighs was the easiest way to do it.

To Coach Glassman, Nicole, Dave, Jolie, Todd and Jimi,

Awesome weekend, truly awesome.

Well worth the trip from sunny Jakarta.

Jerry

M/41/6´2"/195

25, 30, 30, 30, 30, 30, 30kg

M/19/176cm/75kg

15, 20, 22,5, 25, 27,5, 30kg

Coach and CF team. Thanks for an amazing weekend down in Sydney Australia at CFX. I couldn't have asked for more. Beautifully delivered and so many points hammered home. Thanks also to Steve and Mick for hosting and making us all feel welcome. Absolute Gold!!

Done Barbara today, details on the day.

BW 192

40
40
60
60
60
65
65

Finished the Burbee Challenge today! I modified the schedule to take Sundays off by diseminating those burpees through the rest of the week. I did 100 burpee pull-ups as the celebration. Took me about 15 minutes, but I'm done. Nice work CF Santa Cruz! Now I can get back to the WOD.

m/190/28/6'1

25
25
45
45
45
45
45

Will do this WOD, maybe something else, in a bit. Feel like a mac truack ran over me while I was sleeping!
http://www.youtube.com/watch?v=bnnM1sv8rHs
Please watch this again in support of all our brothers and sisters over seas fighting for our freedom and protecting our country!

~J~

Workout as rx'd.

In a hotel room, no other way to weight the pullups other than with an approx 25lb backpack.

Completed all 7 reps with that load.

re: weighted pullups

My opinion is you can use the the DB betw the legs for awhile but that becomes quite annoying as the weight increases. Invest in a weight belt, Perform Better has a leather one for $39. Then you can add as much weight as you like with DB's, Kb's, plates, ammo cans, whatever. Again, just an opinion, obviously situation and budget may dictate how you do it, but really "just do it however you can".

As far as kipping, I really don't see the point in that for one rep, just do a full rom pullup with any grip. I save the kipping for higher volume timed wod's.

Great job to all Level 1's this weekend @ VB Cert.
Great people, great questions, great effort, and great performances.....PR's all over the place! Get out there and train!

To the trainers- I'm always impressed, thanks.

Blauer- Next time for sure.

age 42
bwt 215#
1-50
1-65
1-75
4x1-100

m/45/195/6'0'

Can't wait for these! Heavy days are here again!

If you're looking for a weighted vest, which in my opinion is well worth the investment, check with some of your local fire departments. Each time they hire, most of the candidates have trained with weighted vests and no longer have a use for them. Ask the FD to post something on the bulletin board regarding your willingness to buy one of these.
It's worth the effort -- you'll save a ton a cash by avoiding shipping costs if purchased new, and most of these have only been used a couple months. I got a 75lb MIR vest for $150 -- it's terrific quality and is uber-flexible with 1.5# weighted increments.

175lbs body weight

25
35
45
70; 70; 70; 70

I wasn't sure in the beginning how much I'd be able to do. The last inch was tough with the 70lbs.

M/41/5'11"/185

25
30
35
40
45, chin to bar
50, f
45, chin to bar

F/38/5'6"/140

15 pull-up, chin to bar
15 chin-up
10 pull-up
12.5 chin-up
15 pull-up, f
15 chin-up, f
12.5 chin-up

realized after the 2nd that I might not have be starting with arms at full extension, so made sure of that for the remainder; I'm so psyched I can do kipping pull-ups, but it's not so helpful with this WOD.

55-55-65-65-65-65-65

BW 197

m/31/6'/180

chin to bar:
10
25
35
45
53
58
63

I have a question....

When they talk about going heavy on lifts when does that start? He was talking about 225# deadlifts for 50 or 75 reps in the video the other day, and i thought that 225# deads are my max, ( i know, but i am really working on them) so is there a % of body wt that makes a lift considered 'heavy' or how is that figured out?

The CrossFit Running and Endurance Certification at CrossFit Milford, CT was an awesome, informative weekend. My competitive sports background really began with club swimming and in high school I was born & raised on CrossFit- but I've still been drawn to the multisport distance challenges of the endurance community. (I finally did my first triathlon this summer...).

This weekend, I learned so much, every minute. Coaches Brian & Carl were very knowledgable and the visual improvements that everyone made in running technique & efficiency were staggering.
This was my first CrossFit certification and I now have greater confidence in the program, the website(s), the WODs, etc... because this weekend I got some insight into the amount of research and data that is behind the CrossFit program: these workouts are not randomly generated--they're designed, tweaked, tested...and then assigned and posted - so all we have to do is check the site & do the workout.

I've got a PRT in 2 weeks and my first marathon in 20 days. With a better focus on CrossFit and combining that with improved running technique and skill, I am excited to tackle these new challenges and see how I do... And I am confident that, when more races come up for me in the future, I will be able to effectively train using CrossFit and CrossFit Endurance, without overtraining- and still race successfully.

I am so glad that I am correcting mistakes, changing my mindeset, and learning this information now, at 19 years old - so that I can avoid typical injuries, and build lifelong habits of a natural and healthy approach to fitness, training, and nutrition.

Many thanks to Brian, Carl, Burgener, and everyone who make this weekend at CrossFit Milford possible!

And - best of luck to all of the amazing athletes I got to meet!
Janell P- USNA Class of 2010.

CFWU x3, then 5x 50# overhand, 5x 50# underhand, 3x 75# OH

100
100
100
110
110 (?)
110 F
90

all overhand grip, used dumbell between feet (prefer plates and a loop of 1" tubular)

Coach, thankyou. Your life's work is the work of many lifetimes. Virtuosity.

To the crew at the Sydney Cert (Nicole, Jolie, Jimi, Todd, Dave), you have inspired me to go back to journal 1 and start re-reading. thankyou. That was one awesome weekend!! You guys are superheroes.

To Steve, Mick & Fros and the crew at CFX. Your spirit is unmatched. I want to come back 2 mins after I have left. See you in Nov in Brissy. Thankyou for your hospitality.

Al - your Fran was the highlight.

Janell (Comment 81) -- it was great meeting you at the Running Cert. Keep up the good work and the great attitude and you'll be doing big things in this life.

You ever need anything from us here at CFHQ, just drop me an e-mail.

The Running Cert was awesome -- big thanks to Brian Mac and his crew!

Best,
Lisbeth

Looks like the field behind the SGT's Mess. I miss the OBH.

27/6'8"/210

80-85-90-95-100-100-100

well that sucked....

25
25
15
15
10
10
10

#1, #7,

the blackouts on the faces mean that they failed the certification.

what sort of body weight percentage is novice, intermediate advanced etc? I only ask so i can bring it in line with my other lifts. thanks in advance for any suggestions.

A big thanks to all the trainers from the Level 1 Cert Course in VA Beach! What an awesome weekend!

Bridget
CrossFitPeachtree.com

33/m/72"/180

60-80-100-80-70-75-75

148 5'7.5" 33yom

1)45x1
2)55x1
3)65x1
4)100x1
5)105x1 (pr)
6)110 f
7)100 x1 then immediately did 45x5 then immediately bwx5 chest to bar- these drop sets were not to failure and not sure what inspired them but...
did this with underhand grip for a change-
all throat to bar-

Body Weight- 174
1- 39
2- 44.5
3- 44.5
4- 44.5
5- 44.5
6- 50
7- 55.5

Thanks so much to all the trainers @ the Virginia Beach Cert. this weekend. It was a very enjoyable and informational experience. My love for Crossfit and the community is much greater.

How many of you do the crossfit endurance with the workouts as well

Male 155 5'7" 22

Chin to bar:
33, 88, 110, 132, 143, 154 (3/4 of the way up)

I think I would have been able to do my body weight if I had tried it on the 2nd or 3rd rep.

Both times for this WOD, I've gotten the same weight. This time it'll be max weight upper abdominals to bar till failure, then to chest, then neck and finally with a reaching chin.

Home from an outstanding Barbell cert this weekend hosted by CrossFit Milwaukee (thank you Ryan Atkins!). This is great cert for beginners and coaches providing immediate and repeatable results. I watched many folks improve their technique (and some achieved 5 rep PRs) within an hour of instruction. If you are new to lifting, don't hesitate to go to Rip's cert; you will save yourself years of wasted effort and you won't have to unlearn bad technique.

This cert is excellent not only for beginners, but also for those of us who have been competing in powerlifting for years. I finally understand why a deadlift that should have been easily lifted acted like it was nailed to the floor or why a deadlift shot up like it was misloaded too light. It was a revelation for me and I have plenty to work on - I have 20+ years of bad habits to unlearn. I wish I had had access to this information years ago when I was competing; I would have had far more consistent and heavier lifts.

***

WOD:

Warmup: One rep each: 35, 44, 52, 66, 72. Forearms too sore from the weekend's cert fun to continue heavy pullups - this was my workout instead:

No kip, dead hang throat touching bar weighted pullups setted with HSPUs done from 12" stools (head to floor each rep). 3 minute break between rounds:

Pullups: 35x6,6,6,6,6,5 (nose to bar rep 6),5
Full ROM HSPUs: 4,4,4,4,4,4,4

Four reps of ROM HSPUs for seven sets was my limit; that last round was a grinder. That final rep was stunningly slow - I don't know how I managed to push that one up without collapsing.

10, 10, 10, 10(F), BW, BW, BW

Ran 3 mile WU
2x35 lbs
1x45
1x55
1x55
1x55
1x55
1x55

m/235/6'3"/35

25/35/45/55/70/80/missed 90/70x2/10 x bw strict

So, since I can't even do my own BW for a freaking pullup, I decided that I would keep working on those on my own time and I made up my own WOD for today.

I call it "West Pac"

6 rounds for time (because a west pac is generally 6 months long):

400m run (try to start each month off with a sprint)
30 sit ups
30 push ups
30 squats
(30 for a general 30 days in a month)

I tried to follow up at the end with a mile run, but I made it halfway before I just gave up. I believe it's because mentally I was just making it an option to put the mile in there and I was going to see how I felt, but I felt like crap so I didn't complete it. Next time I try this I'd like to actually do the mile. The mile represents that just when you think you're done with hell, or "West Pac" you have to keep on going :D. I think Navy personnel might find that funny, I'm not sure though.

I completed that in 45 mintues. By the end of deployment I'd like to beat that time with the FULL mile.

I definitely was covered in sweat and hating life, so I think it's a pretty good representative of a CF WOD.

Grab the Kool Aid and GET SOME!

f/5'3"/145/31

BW-BW-BW-BW-BW-BW-BW

first 4 with palms out, last 3 with palms in

1x20kg
1x22,5kg
1x25kg
1x27,5
1x30kg
1x32,5kg
1x35kg

Did the same after each rep as Dip. Last two I did not make it to the top, jumped in and lowered slow

24/m/178

60lbs-60lbs-60lbs-60lbs-65lbs-65lbs-70lbs

weight in lbs.
90 for first six
70 for last rep, had to lower due to ROM starting to suffer.

One of the hardest WODs. I went up in weight from the last time I did this in July. I moved to 95lbs from 83lbs. I did not get to use the female bar today so all power cleans were from the floor and not the hight hang. I just could not hold onto the larger bar as well. 29:19 was my time.

Really great WOD. One of my favorites.

Thanks again to Coach B for teaching me how to Oly lift.

oh..F/5'9'/38

M/52/174
WOD as rxd: 45, 70, 75, 80, 90, 115, 105

85, 85, 85, 85, 85, 90, 90 was the last 7 reps.

Perhaps should have gone heavier, earlier. Still not over the 100 pound hump, but took the chance to do this one at work, different bar, using dumb bells vice weighted belt; all good for variation. Paul

WOD as Rx'd:

55 (lbs)
65
75
80
85
95 -Failure
91 -Great Succes! (PR)

165.4 lbs. bodyweight

45
50
55
55
55
55
55

bar to adams apple, couldn't quite get it to my chest

Finally home from the VA Beach cert this weekend after driving all night and pretty much coming straight into work. Thanks to the crew of trainers, you guys were the best.

If you're thinking about going to a cert, absolutely do it, it is worth every penny. Even if you're not interested in becoming an affiliate, the knowledge that you'll gain in one weekend is amazing.

Keep your eyes open for a new affiliate in the East Hartford, CT area in the coming months!

m/5'10"/170/19

as rx'd
45, 45, 45, 45, 70, 55, 55

also

55, 55, 45, 45, 45 and 5x3 dips @ 45lb weight added

Kevin-26.m.6'4''.225lbs

Last time:70,80,85,90,95,(100-F),90,(95-F),90,90
-->45 x3-->dead-hang, no weight x7

This time:80,85,90,90,95,100(PR),90
-->45X3--> no wt X8

Went down after 100 because I was barely getting chin over bar. Going up in weight was tougher than I thought it'd be.

Kate-24.f.5'4''.115lbs
Did yesterday's, modified from 135 to 45lb bar. Had never done hang cleans before. As modified, 14:42. Looking to add weight next time.

36/M/6'5"/210

45#-45#-45#-45#-45#-45#-45#

Much better than last time!

Regards,
Dave

28/m/185

95
95
100
100
105
105
110
110
110
110

Andy is the Bomb, or whatever accolade he perfers.

He was an instructor at the Alvin TX Cert back in May and was totally the real deal.

oh and today WO (old PR 35#)
35#(almost fail),30#,30#,35#,35#,40#(PR),45#(PR)

The first failure may have been due to not warming up enough.

bw 165

taking an extra rest day.

last time:

45
55
60
70
80
90
100

Cant remember what last one was, and didn't post it.

35
45
55
65
75
85
100lbs

29/m/218

4 mile run then:

95
100
105
110
115
120 (PR)
125 (PR)

30/M/190

as rx'd

my first time doing them with palms forward.

I had a crappy thick bar at my work that's really close to the wall.

20
40
50
50
55
55
65

45/65/75/85/90/100
as rxed

105 110 115 120(pr) 125 130(f)

I had to use a low pull up bar today, so I think my numbers are a bit inflated. We'll see how it goes once I get my bar built.

I think if you apply the functionality test to the weighted pull up, I think a back pack is the most realistic way to carry that weight. It isn't what I do, I don't like to put more than 80# of soft things in my packs, and a 100# dumbell tends to rip seams. Maybe tying stuff to a flack jacket would work. It is really easy to kip up with the weight held with your legs, but it's a much differnt movement than a normal kip. Just throwing the knees up, not swinging. I'd fly off the bar if I tried that.

M/27/6'/200
as rx'd
15,20,25,30,35,40,45(F)
weight in kg

SKAerm

10
15
20
20
20
20
30 kg

Sorry guys, there is no such thing as female special forces. And how would you know they were SAS? Did they walk up and say "Hi, I'm in the SAS!"?

Bodyweight: 180 lbs

24kg
28kg
30kg
32kg
37kg
39kg
40kg
42kg (f)

You don't have to be special forces to have your face blacked out. There are a ton of covert positions in many different agencies. Undercover cops need to have their identities remain secret just as much as an operator from OGA. But to my recollection, I never saw a female operator during my time on Bragg or abroad.

28kg 30kg 32kg 36kg 38kg 40kg 42kg 44kg(fail)

I was wondering if anyone knows where i can find the "lone solider" book.

M/37/208/6'1"
In Pounds:
65
90
90
90
90 (assist)
90 (assist)
90 (assist)

I did a 12 pullups after this workout, and boy were they easy without the wieght!

Thanks Tucker and Crew

The weekend was awesome. The gymnastic cert is highly recommended. I can see how the things we went over will enhance my clients training as well as my own. Everything I do will benefit from gymnastic training. Thanks for a great weekend.
Thanks to everyone who was there as well, what a great time.

Justin Scarsella

I did it a little differently today than I have in the past. In the past I used a weight belt and this time I decided to use two backpacks. I loded them up with weight and put one on the front and one on the back, and it worked great. No more weights and chains dangling around the neather regions, which propably helped me concentrate more on the chins rather than the dangling weights.
Here are my weights

60
70
75
80
85F
85
85

31/m/185

4.3 mile run (36:00) then hit the WOD:

90
95
100
105
110
115
120 (f)

bwt 178#
pronated grip-50/55/60
supinated-65/70f/70/75PR/80f kipping for all

185lbs

100-100-100-105-110(match pr)-110(f)-100

CFWUx2

WOD:
5
7.5
10
12.5 (chin reaching for bar)
10
10 (chin not quite over bar)
7.5

First time, never tried weighted PU so I had no idea how much at first.

5-10-20-25-20-20-20 (kg)
Chin to bar!

Really enjoyed this one, hope to do much better next time!!

Does any of you guys kip while pulling with weights?

First time with weights!

5-10-20-25-20-20-20 (kg)

Do you guys kip at all?

22/M/172

45
70
70
65
65
65
65

M/25/135/5'11"
65
75
80
80
85
85
85

Male/26yrs/6'0"/170lbs

Over a month ago this was the last work out I did before I woke up with horrible shoulder pain and it really hasn't gone away since then. So I had to sub this one for less weight higher reps, oh well. At least my orthopedist is happy now that he can cash in on my crossfit mishap.

Weighted Pull-ups & 135lb Over head squats

55lbs X 10, 10 OHS
60lbs X 10, 10 OHS
65lbs X 10, 10 OHS
70lbs X 9, 10 OHS
70lbs X 8, 18 OHS (PR at 135lbs)

Tried to go for 10 across the board but couldn't quite make it. Thought my arms were going to break off on that last round of OHS.

I second the comments regarding the Va Beach cert this weekend. It was an awesome time and I greatly appreciated the dedication and enthusiasm of all the trainers that were there. You guys reminded me (not like I needed reminding) why I'm so proud to be a part of this community, and why I love working at a CF affiliate. Thanks for an awesome cert.

Erika
Potomac CrossFit

80/90/95/95 miss/90/90/80/80

Deadhang, no kipping.

10x10xBWxBWxBWxBWxlong Negative.
Have to say seeing a huge improvement over 3 months ago.

45/M/154#

singles up to 93#

M/40/185

I haven't done Crossfit in about a month. The guys I work out with wanted to go back to straight weightlifting and I followed them like a moron. Hated it. It is great to be back

2xCFWU

25,35,45,55,65,70,80f,80,
10 reps with 25,
20 reps no extra weight

30/5'9"/186

70-75-80-85(f)-85(f)-80(f)-80

Looks like I popped my load early on this one!

56/M/6'/203
Played tennis for 2 hours. Pullups weak.
10, 20, 30, 35(fail), 30(fail), 30, 30, 30

19/M/6'0/160
10kg x 1 x 7
Missed the chin to bar on three reps =(

M/29/215

3-3-3-3-3-3-3

135 lbs each

Deadhang to chest, no kip.
Alternating sets palms in/out.

Haven't been doing the main site WODs for awhile, but I thought I post this one since I did it yesterday.

Weighted pull-ups 3x5, chin over bar standard
55(dumbbell), 60(back pack with sand bags), 62.5PR for 5 reps (back pack with a 2.5 plate inside)
My goal is to hit 3/4 bodyweight at the end of my Hybrid program, problem is I keep gaining weight LOL

38m/6/183

wod as rx'd since 5/22/08

70, 90, 95, 100, 115f, 115f, 115 (switched to underhand grip and got it)

45/M/6'/180

WEIGHTED DEAD HANG PULL-UPS IN POUNDS:

35, 45, 65, 85, 95, 105 PR!, 110 FAILED.

ALL CHIN ABOVE BAR WITH 1 MIN. REST BETWEEN REPS.

ALSO DID HEAVY THRUSTER AT 135 FOR PRACTICE.

4 SETS OF 10, BUTT TO D-BALL WITH 2 MIN. REST BETWEEN SETS.

KRAV TONIGHT!!

BIG JET AIRLINER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Baton Rouge/Donaldsonville, LA
body weight of 190#....haven't lifted in quite some time, getting back into it...will push for more next time

age 37
BW 188

CFWU

75,85,95,105(f),95,95,95

BW 165lbs

20/25/30/35/40/45/50

M/31/6'/194
70
90
90
100
110 f
110 f
100
90
90

I have a question for you salty crossfitters. The other day while doing Barb it felt like there was electricity flowing from my elbows to my finger tips. It didn't really hurt for the most part but it did make them harder to do. Does anybody know why that happened and what it was? It was really wierd, I had never had that happen before.

#59 Memuc

Nice work. Are those supported hand stands or are you all arm - free balance? I'd be interested in trying those.

Thanks, bs2103

As Rx'd Dead Hang

45#
70#
80#
90#
100#
102.5#
105#

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

80,80,80,85,85,90(f),85

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

7 sets of 1

1: 20kg
2: 30kg
3: 40kg
4: 35kg
5: 35kg
6: 30kg
7: 30kg

not bad as i weigh only 71kg, hard work today though

M/25/163 lb

55
75
85
95
105
125
125

yay fun

25/m/5'11"/189
Felt terrible today
35-45-55-70-80-90f-90

m/27/195/5'11"
25-35-45-50-55-60-60

Hey KW, I think you missed a day. Beep Beep Beep... backup and get a load of that! Tons of fun for you and the whole fam!

i'm 5"11 and my hand span is 6'6" so this one always kills me, but my numbers are getting better all the time so thanks Coach!
Crossfit is working for me.

Pullups, overhand grip,
dead hang weight on a belt with chain.
1- 25
1- 45
1- 60
1- 70
1- 80
1- 90
1- 105 ( pr)

next time i will start heavier sooner to see what i can do.

CFWU x25lbs.

Weighted pull-ups 1-1-1-1-1-1-1 reps

1. 30lbs
2. 40lbs
3. 55lbs
4. 65lbs
5. 75lbs
6. 85lbs
7. 90lbs

Did a different one today because I finally made my 40Lb sandbag. I call it "Dad":

without putting down a weight equal to your eldest child,

4 revolutions:
run 400M
50 squats

Maybe the weight requirements need tweaking. I just want to be able to run my kids away from danger quickly, puking as seldom as possible along the way.

40Lb, 16:55

Palms in
1. 80
2. 100
3. 110
4. 120(F)

Palms out
5. 70
6. 75
7. 80

45-55-72-82-92-97-102(f)

m/38/185

75,85,85,85,85,75,75

m/26/602/200

did not have a weight belt or backpack, had to squeeze the weight between my feet, sucks.

did 6, did a few more bw pull ups.

tried some of the running techniques on the site, loved them, felt amazing. need more practice on it thought.

bw= 185

wieghted pullups

75-85-95-105-115-125(F)-120

10 lbs below PR

6'2"/21/m/205#

Loads and sets:
1x25
1x45 (uneven grip)
1x45 (uneven grip)
1x50
1x50
1x60
1x95
2x95 (underhand grip)

Wt Pull-up
36-53-71-81-88-95-101(F) about an inch from getting my chin over the bar, able to use the underhand grip again helped

25
35
45
55
55
60
60

28/m/195

80-80-82.5-85-85-90(f)-90(f)

7.5 off of my PR from last time. Forearms rebelled immediately. Toast from yesterday's adventures with tandem 1/4 mile massive tire flip...

20-30-32.5-35(chin at bar sooooooo close!)-32.5-32.5-30-30

Weight in Kilos, Bodyweight: ~77kg

did 8 sets as an act of defiance. These were with a supinated grip.

90 lbs

22/M/195

100
125
135
145 (almost, but not quite)
130
135
140

40
50
60
70
80
90f
90f
15 unweighted pullups.

5'4/170/30m

1 rep weighted pullups

45-70-90-115-125-135-135-135-135

better than I thought I would do
15k
20k
25k (f)
25k
27.5k (f)
25k
20k

Can someone tell me the proper way to do this type of workout? It can't be all sets of 1.

m/39/160/5'8"

40
50
60
70
75
85
90 - There is no way I could have done 95

First time doing weighted pull ups with moore than 30#. I need to start heavier on this WOD next time.

CFWU x3 (only 2 rounds of pull ups)

dead hang pull ups in WOD~no kipping.

60#
70#
72 1/2# PR :)
75# fail
75# jumping pull up completed
75# fail
75# fail

My body is toast from "Barbara" and yesterday's WOD..and you?!!

TOODLES! :)

m/26/215

I had to do bodyweight, I still struggle with pull-ups. New to the WOD, so looking to improve. Does height make pull-ups harder?

M/29/220/6'1

still not ready for weighted pull ups, especially after the last two days plus my push ups this morning(PT test insurance policy)

Fully dressed in ACUs and boots and my M9, but I used my blue Iron woody assistance bands, No Kip.

5x5

27 6'2" 155#

Pre: CFWU x3 (pullups/GHD situps x1)

WOD as rx'd:

70-75-80-85-95-100-100PR!!

Post: 10 weighted ring dips with 30# x5
20 ring pushups x3
500m row cool down 2:12

All pullups from deadhang to full chin over the bar non-kipping. Dumbbell held by 1" webbing around waist. Previous PR was 95# from two WOD's ago and probably could have tried for 105 this time.

m/29/188

25#
35#
45#
50#
55#
60#
60#

dead hang

m/29/73/188
As Rx'd using rings:
50-50-50-50-50-55-55

M/35/185

As Rx'd: Wearing 40lb vest and doing ring pull-ups:

40/50/60/70/80/90/100

Today was the first time I've done weighted pull-ups!

m/19/6'2''/165

20
20
25
25
30
30
30

body weight 170ish

75-75-85-85-90-90-90...chin to bar for 90's

23/m/235/6'7

Old PR 25kg, but this was two months ago and form was not to dead hang.

20kg
20kg
20kg
17.5kg
17.5kg
17.5kg
17.5kg

Lighter weight than before, but much better focus on full ROM deadhang pullups without kipping. Followed up with weighted dips up to max of 35kg. Also, day 21 for burpee challenge.

70,80,90,100,105(little kip),105(just barely with a second kip),90

as rxd........bodyweight of 190
55
75
85
85
93
105
105fail..jb

As req'd
5/8"/Male/155

Weighted pullups with
90
90
90
90
100
100
100

M/178lbs/5'11'/25 yrs. old

100, 110, 115, 120, 125 (fail to clear chin), 115, 115, 115

#170 Knuckles

I know you are serious, but your description of "puking as seldom as possible along the way" made me laugh.

That sounds extraordinarily functional!

bw = 244
40,50,60,70,80,90,100

25/m/5'11"/175

25-30-35-40-40-45-45-50-55F

m/31/170

60
70
80
90
90
90
90

Work Hard. Play Harder!

M/18/5'10/194

Strict form no kip pull ups.

20
30
40
50
60

Another big thanks to the trainers at the Va Beach cert this weekend. I'm pretty new to crossfit (and now very sore, haha) but it was an awesome time.

Sub for cindy:

23 rounds as rxd

Sub for Cindy:

23 rounds

I went to the Syd cert at the weekend.

It was my 2nd level 1 cert and just as enjoyable as the 1st!

Thanks to Coach,Dave,Nicole,Jolie,Jimi and Todd for coming down.

And thanks to Mick & Steve for hosting it, great gym and crew!

08.10.06 1x7 weighted pull ups
60,75,75,80,85F,85,85,90= 550 # total

08.09.03
45,70,75,80,85,90,90 = 535# total

m/54/69/172

Warmup:
3x15 pushups
3x15 situps
3x15 tricep extensions w/ 20# ball
Stretch

w/o:
1xbody weight
1xbody weight
1xbw+5#
1xbw+5#
1xbw+10#
1xbw+10#
1xbw+10#
1xbw+15#
1xbw+15#
1xbw+20#

1x70,85,110,130,140 machine row

2x1/2 mi sprint

Weighted Pullups
1-1-1-1-1-1-1

53, 70, 88, 106, 114 (Chin 2" from bar), 106 (half way up), 88

#82 wrote:

--
...this weekend I got some insight into the amount of research and data that is behind the CrossFit program: these workouts are not randomly generated--they're designed, tweaked, tested...
---

Some are randomly generated, I guess, if they say "varied, if not random". I guess the hopper-style workouts fall in that category.

If a goal is to prepare you for whatever life throws at you, and life is unpredictable, then actually generating random workouts once in a while seems like a good idea, not always deterministic workouts that can and have been predicted in advance.

Actual random generation also helps avoid bias, focusing on Likes, avoiding Dislikes, etc., among other things, and yet can still be customizable for goals, athletic preparation, take injuries into account, etc.

Justin

m/19/5'8"/145lbs

65-85-90-100-105-110-115x

Second time in a row Ive broken the belt doing this workout.. I love the stares when that happens, but hate having to buy a new belt/steal one from the losers doing 10 half dips with 5 pounds

m/21/5'11"/173lbs

20-25-30-35-40-45(f)-42.5(f)-40

75
75
85
85
95
105
m 30/175/6'

m/22/195

45
45
90
90
135
135
145

1/3 cfwu, 45 x 3

70-75-80-85-90-100-110

Gettin' up to where I want/need to be.

BW:152

Warm up: 25, 45, 70, 80
WOD: 90, 90, 90, 90, 90, 90, 90

M/27/185

1-45lbs
2-65lbs
3-85lbs
4-90lbs
5-95lbs
6-100lbs
7-105lbs

M/23/190
3x5 with 20kilos for a warm up
10x1 with 45 Kilos each time from a dead hang

Hey just a question for you guys out there. I am wondering about what you do after say a HEAVY DAY. Do you work on anything else such as core strength ie planks, L sits, L holds? also on days when you do say a high rep low weight wod do you trhough in some heavy lifts such as cleans or DL. Just trying to see what the thoughts are on this. Coach any input from you would be awesome thanks.

Worked up to an uncomfortable 85lbs, suspect height at that, and packed it in. Partially due to time constraints and erring on the safe side for my neck issue but mostly because I was so bloody bored by that time I said "that's enough!"

HSPU practice between sets plus back extensions, GHD sit-ups and other fun stuff to alleviate the boredom.

35/M/79kg

40kg for all 7 sets

M/34/5'10"/198lbs.

Top end = 90.4lbs (mix of 2 pood k-bell and weights)

Tried 95.4 and failed. Was not feeling it today. Missed PR by seven (7) lbs.

M/6'2"/220/22
1rst-90lbs
2nd-100lbs
3rd-105lbs
4th-110lbs
5th-115lbs
6th-120lbs
7th-125lbs F chin to bar but not over so I couldn't count it

Warm-up: 25 minute mountain bike ride. I didn't crash this time. I must not have been going fast enough.

Weighted bar pull-ups, palms out, as Rx'd:
(I have not done these before, and wasn't sure where to begin)
1. 25
2. 35
3. 45
4. 55
5. 70
6. 80
7. 90
I barely made it at 90.

1. 50
2. 60
3. 75
4. 95
5. 100
6. 105 Fail
7. 95

m/38/bwt 165
then 1 mile run w/ my catahoula 6:05. Cannot keep up with him.

Warm-up with double-unders, 50-lb cleans, 50-lb shoulder press and body weight pull-ups.

Worked to max, starting with 15-lbs at 3-reps until I got to 35-lbs, then dropped to 1 rep until I hit 50.

Did 50-50-50-50-50(f)-45-45-45. About a 3-minute rest between pulls. I'm 90% sure that my 1RM is now greater than this, but I was playing with another way to do these WODs. I usually start with 75-80% of my previous best, then try to increase the weight every set.

Overhand pullups
35/40/40/40/40/40/40

5 body weight pull-ups
65
65
65
65
55
55
55
5 body weight pull-ups

45-90-90-90-90-90-100-100

M/23/6'1"/180

135, 155, 185, 185, 185, 185, 205 (F)

Did 1 round of yesterday's WOD just for absolute speed: 2:08

UUge thanks to the master trainers and new trainers at VA Beach this weekend. awesome.

I can't say thank you enough for the knowledge shared and heightened sense of community. True inspiration to take and spread to the unknowing.

And to Thomi, thanks for making the "demo girl" bad-ass!

I took a rest yesterday thus I did the yesterdays WOD today in 26 minutes. I had to descrease th eweight to 95lbs. Going on my 3rd week of Crossfit.

m/38/196

Five rounds for time of: 26 minutes
95 pound Deadlift, 15 reps
95 pound Hang power clean, 12 reps
95 pound Front Squat, 9 reps
95 pound Push Jerk, 6 reps

45/181

53
70
88
100
106
110, F by 2 inches
110, F by even more.

m/19/159/5'9"

35-45-50-55(f)-50-45-25(x4)

- Supinated from a dead hang

25x5 Chest to bar
45x3 Chest to bar
70x1 Chest to bar
90x1 Chest to bar
100x1 Chest to bar
105x1 - chin over PB

100 DU's 2:40 PB, 15 seconds faster than last time

David
M - 33 - 5'10" - 171# BW

DROM warm up
CFWU x 2 x 10, with ring dips

WOD as rx'd: 35, 40, 45, 50, 55, 60, 65-PR

Compare to 080831: 45, 50, 55, 60–F, 55, 55–F, 50

Notes: Surprised to hit a 1RM PR today. Feeling completely spanked after yesterday and day before.

M- 19- 5'11" - 190

WOD 25,35,25,30,30,30,30

did 5 bw pullups after

34/m/165/71" on my third day of crossfit. . .barbara nearly killed me and had to modify the weight yesterday.

For today:
Warm-up with dips and glute-ham situps.

45 lbs followed by 400m run in 1:36
60 lbs followed by 400m run in 1:32
60 lbs followed by 400m run in 1:30
60 lbs followed by 400m run in 1:27
60 lbs (F) followed by 400m run in 1:27
45 lbs followed by 400m run in 1:24
60 lbs followed by two sets of unweighted dead hang pullups (14-10).

A guy at the gym who saw us doing weighted pullups asked "by chance is that crossfit's WOD?" Small world.

What would you guess for a minimum 1-RM for someone who can OHS 135 5 times?

I work out at a gym w/o bumpers and am scared to try for a 1 RM...trying to get a gauge.

M/35/164
90,90,95F,90,90,90,80

Holy cow folks. I just attended a running cert in Milford CT. You've heard it before and I'll say it again, JUST DO IT! I am no elite athlete. I am a 43 yr old mother of two with a fulltime job and I am a bit thick in the hips. I don't even like running. I know I need to do it as I have started to get into tri sporting events. I have been a crossfitter for 7 months and started following the CFE site about two months ago. I completed my first sprint tri in Aug and plan to complete an oly next year. I can't even begin to tell you the significant gains I have made in the benchmark CF workouts. OK for example - Griffin 800m run forwards 400m run backwards then repeat. I did it in July 08 and Sep 08 and PRd by 9 mins! But back to the running cert. There is no better way to make a runner and a believer then to videotape someone running the way they do then dissecting what's wrong about it, teaching them how to do it right through lectures and drills, then the next day videotaping them again. It was incredible the huge improvements myself and others made in just the short span of those two days. Now I told you I don't much enjoy running. I left the cert and went home that night and all I wanted to do was go back out that same night and run around the block! Running has now become fun and exciting since I know not only how to significantly get better and faster but that it will be inevitable because of the cert. So thank you Brian and Carl (and Brian from NYC) for changing my life for the better, I'm sure I'm not the first one.

29/f/115

30
35
40
45
50
55
60 (PR)

no kip

pre: wux2
post: handstand walks

Ok...so I haven't been feeling like myself the past few days. Newborn is taking away from rest, turning my workouts to kinda half butt.

1-1-1-1-1-1-1

45lb - 2 reps
80lb - 2 reps
90lb - 2 reps
105lb - 2 reps
115lb - fail
115lb - 1 rep
90lb - 2 reps
45lb - 5 reps
bodyweight - 5 reps

I think I mind humped myself again. "2 reps"...not sure why I was doing it. Might have been able to get more weight if I did 1 rep at a time. I'm a dork!

Aloha,

Jordan

as rxd

warmup then max weight pullups with 2 minute rest in between sets.

125F (chin to bar, not over)
112
112
112 underhand grip
112
112 underhand grip
112f chin to bar not over
112 underhand grip

Funny, last time this workout came around I joked and stated that I subbed Gustav, since I was preparing for it... the next day part of my roof blew off and I was repairing my roof in 80+ mph winds... talk about a crossfit worthy endeavor!

Time before that 112s, need to try a smaller increase next time.

m/25/6'2"/185lb

Did all 7 (and then some) with a 10lb plate between my legs. I need to get a belt or a vest or something so I can try this with more weight. I tried holding a 25lb dumbell with my feet but that didn't work too well.

M/265/6'3/28

As Rx'd

1 - 25
2 - 30
3 - 35
4 - 40
5 - 45
6 - 55
7 - 65

m/53/6'3"/210

Hanging weight from waist
warm-ups then
45 /45/ 45 /45/ 40/ 40 /35

Gotta keep the belt low or else my voice will chqnge - a very good negative reminder not to kip

33/F/5'10"/147

Only 6 rounds for me today.

30
45
50
55
62 PR (for added weight only)
65 F

Old PR was +55 pounds, but that was at a BW of 155 (155 + 55 = 210)

Today was +62 pounds, with a BW of 147 (147 + 62 = 209). So, not really a PR for overall weight over the bar.

38/M/176

Wt'd Pullups: 75-90-100(PR)-100-100f-90-90-80

Wt'd Ring Dips: 45-70-80(PR)-80f-75-70-65-65

I just got back from the cert at CFX in Sydney. AMAZING time!

Thank you everybody who contributed and participated.

Thanks Coach, Dave, Nicole, Jolie, Jimi and Todd for sharing your passion.

Thanks Steve, Mick and Tony for having me!

male-20years-6'4''-175lbs

90
90
90
80
80
70
70

45# all 7 rounds

#38

Tried it Billy's way. Worked up to 45#, rested 3 minutes for each set after warm up.

Warm up: 50 DU, GHD situps, extension, OHS, light snatch work.

Cool down: Ran 5k: 25:55
Run could have been better but got stopped at traffic a few times.....

#248 JP_Denver

Try a back pack. Mine works great for this WOD.

Thanks Lauren and Coach for another great cycle!

m 41 210#

new to crossfit

5,5,8,8,10,10,8

M/42/145

45
55
65
75
80
85
90 went back and did some unwaited after, man
I'm lite! When I started crossfit I could
only do six pullup's. I love this, thank
you all.

Did
70/80/90/100/115...+ PR of 20 straight PU and last set of 10 (failure)

Thought it was only 5..so then when i realized, the weight belt was being used, and had to do the max number of PUs

wife:

no weight/8/8/10/10/18/18

pelch #23
I don't know if anyone answered your question about the song in the trainer vid (don't have time to read all the comments today) but in case they didn't, the song is Get Over It by OK Go.
Cheers!
R.

m/24/6'1/218

as rx'd

65
70
75
80
70
60
60

felt really weak...not a good day

M/44/5'11"/195

1) 25 lbs
2) 35 lbs
35 lbs-fail
3) 30 lbs
30 lbs-fail
4) 25 lbs
25 lbs-fail
5) 20 lbs
20 lbs=fail
6) 15 lbs
7) 15 lbs

64
74
84
94
103 FAIL
87
98
100.5
105.5 PR

bwt 200lbs

Another big thanks from my wife and I for the Sydney Cert. Like Myles I thought I had seen (via posted vids)and read (via journal) it all, but I still wasn't going to miss the first cert in Australia! Whilst alot of the info was not new due to crossfits unparalleled sharing ethic having it delivered by the experts and having the opportunity to ask the burning questions made it so worth while. To top it off being coached through a PB Fran by Nicole and Todd and have kipping pullups practically given to me by Jimmi - meant this was easily the best fitness related course I have ever attended.(I include my 3 year uni degree in Sport and Ex). Thank you so much and I feel like a full blown fundie ready to get out and spread the word!

It was great to meet so many other crossfitters and to catch up with crew I had met before.

Thanks CFX you guys and girls made us feel at home the second we turned up, a day early, without a moment of hesitation.

As rx'd with a slight twist. I normally don't include my warm-up, but I've noticed some have included an explanation of their warm-up. I thought that it was implied, but here what my WU looks like:

rotational movements to get the snenovial fluid going around the joints; functional stretches; and a few sets of push-ups, pull-ups, and sit-ups. I follow it with some side-straddle-hops (Army's version of jumping jacks)and maybe some double-unders or some ball throw movements. Once this is done, I get with the WOD. For today, this is what I accomplished:

1Mile run (as fast as possible) 6:00 min
1 Pull UP 45 lbs
1 Pull Up 50 lbs
1 Pull Up 60 lbs
1 Pull Up 60 lbs
1 Pull Up 70 lbs
1 Pull Up 70 lbs
1 Pull Up 80 lbs

1Mile run (as fast as possible) 6:35

All pull ups were done chest to bar with the exception of the last one (80 lbs).
Stats: 37/M/183 lbs/5'10"

22/M/225 lbs

First WOD,

220
+10
+20
+25
+35
+40
+45 (not chest to bar)

I need alot of work

Wasn't feeling pullups today but I was feeling:

45 Double Unders
10 Squat Cleans,10 Ring dips
10 Squat Cleans,10 Ring dips
10 Squat Cleans,10 Ring dips
15 Squat Cleans,15 Ring dips
45 Double Unders

Time:16:42

w/ 135# squat cleans, forgot to mention that

M/33/170
As Rx'd
52.8#, 96.8#, 106.8#, 111.8#, 123.2#(F), 123.8#(pr), 123.8#(F)

as rx'd Rt shoulder pain from yesterday

1. 35#
2. 35#
3. 25#
4. 25#
5. 25#
6. 25#
7. 35#

m/28/185

M/19/5'11"/155

Deadhang pull-ups, backpack for weights

50
52.5
55-fail
50-fail
35
45
50

M/27/5'9"/170

As Rx:
90#
90#
125#(f)
100#
100#(f)
90#
90#(f)
80#
85#
85(f)
80#

45, 65, 75, 80, 85, 90 (PR), 105 (F)

m/6'0/195/45

25
50
60
70
80
90
90 - PR!

45
45
70
70
90f
70

Just wanted to offer a BIG thanks to Coach, Dave, Jimi, Todd and the lovely ladies Nicole and Jolie, for the great job they did at the Sydney Cert.
Truly inspiring!
I would recommend every one try to get to a cert if they can. The wealth of information that is offered is incredible and the ability to meet and chat with such a huge number of similiar minded people is invaluable.
Thanks to Steve and Mick and all the CFX crew for having us.
A great couple of days!

F/39/115/5'6"

25
35
45 (this was my goal)
50 (PR)
55 (F - couldn't get my chin over the bar)
55 (F- tried again)
45

m/30/73"/215
used db's
55,70,80,90,100pr,105pr,105 dropped weight coming down.

37M/5'10"/171.5# (w/hvy clothes and shoes)

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.

As Rx: 90-90-90-90-90-90-90

Cool-down: hamstrings stretching; foam roll.

Chin over bar and added negatives. Same weight as last time. Not increasing weight until chest to bar on all reps.

age 18 bw 170
45/50/55/60/65/70/75

by the way, had first day of team testing and kicked everyone's butt who actually do the workouts! did 11 reps of bw bench. 11 reps of 120# lat pull downs, 12 reps of 55# tricep extensions, 10 reps of 55# dumbell incline. and i made sure to wear my crossfit shirt while doing it. unfortunately, i could not make myself do leg extensions, leg curl, and french curl. i wanted to keep some dignity

Male, 36 y/o, 150#, 68"

CFWU (ring dips, skip pull ups)
20, 30, 35, 40 x 4

M/44/6ft/210

W/U 2 rounds, 3 rep, body weight
7 rounds, 1 rep, 25# plate
3 rounds, 2 rep, 10# plate

Followed by CFE 5min on, 2.5 min off, 6 min on, 3 min off, 7 min on running. Covered about 2.25 miles.

Taking week off for recovery.

Weighted pullups: +100lbs (new PR)

BW:185

Attempted max reps at various weights (about 4 mins rest between attempts):

8@30
8@40
7@50
5@60
4@70
2@80
0@105 F

m/21/5'10"/146

warm up - 44 lb kb swing x 60

62, 62, 73, 73, 78, 84(fail), 81.5, 44x5

My last PR on this was 62lbs when I weighed 145.

Gymnastics certification at Decatur Crossfit was "the best thing since pockets on shirts".

Tuck and Rocs and Mac are fantastic coaches and the program was well structured and paced.

I'm alread looking forward to Level 2 at GSX.

50
95
120
130
140f
130
120

Plates in a pack.

_

BW 174

75/75/95/105 or 110/110 miss/95/105

Used a combo of dumbbells and a vest.

Post: BW Overhead Squat x 10

31/m/172

as rx'd all chin over bar

35/45/50/55/55/55/55

bw215
cfwu 2x15
burpee chalange day 36
pullup 7x1
45
90
90
90
90
70
70
chin just short of bar 1 sec. Hold at top

m/21/5'11"/210

CF Warmup

BW+65
BW+65
BW+65
BW+65
BW+65
BW+65
BW+65

This was my 1st CF workout. With about 3 min between sets, this was not too bad. I'm sure the metcon-centered workouts will be much more difficult.

no WOD for me today. 8 hours of combatives! Woo! Ouch.

f/142/31

1-1-1-1-1-1-1
Used bw which was still a pr for me! I usually do assisted Pu's due to an old shoulder injury I don't want to reaggravate but I have definitely noticed a change in my 2 months of crossfit. Even before the injury I never did pullups but thanks to crossfit, I managed 7 unassisted today! Also did:

50 Box Jumps
50 Pushups
50 Db swings @ 35#
50 walking lunges
50 GHD sit ups
50 Push Press @ 45#
50 Back Ext.
50 Wall Ball shots
50 Burpees
50 Double Unders

42:09 (pr) managed to knock 13 mins off previous time!

60, 65, 70, 75, 78, 80, 83

21/M/5'6"/160

BW 160+ 45
45
45
50
45
45
35
35
35
35

57y.o. 5'10 155lb

25,30,35,40,45,50,55 P.R.

50
60
75
77.5
80
82.5
85

M/25/165/6'0

Finally bought a dip belt.
Chin over bar
45/65/90/100(f)/95(f)/90/90(f).

Weighted Dips
25/35/45/55/60/65(f)/60.

Everyone I need help. I eat 16 Blocks a day. I'm about 90 to 95% strict Paleo/Zone. My times on the WODs have improved dramatically but I've noticed that as I've lost weight I have also lost strength. I can't squat, deadlift, or push press as much as I use to, but my WODs have gotten incredibly faster. Any suggestions on what's going on and what I should do? My body fat hovers around 14-16% and I can't seem to get it any lower.
Basically, How can I lower my body fat, get stronger (regarding my one rep maxs)and continue to improve my WOD times? Or maybe that's not possible and I need to focus on each one individually? Thanks for any feedback.

cfwu x3

bw 190

45,55,65,75,85,95,100 PR

5'10" 255 25

25
35
45
55
60
60
60

1 x 50
1 x 55
1 x 60
1 x 65
1 x 65
1 x 65
1 x 65

M/29/6'0/195

CFWU x 3 (minus pullups)

40
40
45
50
55 (fail)
50
50 chin to bar, not over
weak

finished with 30 pullups

cfwux3 only 3 PU per round

55
60
70
80
85f
80
80

25
35
45
70 (kicked legs to get my chin over the bar)
60
50
50

35
45
50
45
35
25
25

BW= 178

After yesterday's wod, for fun i tried today's
25/30/35/40/45/no go @50

"Mongo like candy"

Warm up: 5x5 deadhang pullups w/25# vest

70#
80#
80#
80# (Chin to bar, not quite over)
80# (A bit stronger with palms facing grip)
70#
70#

Not my best. Maybe a little less on warmup next time

Forgot.....BW=200#

of by 5pounds 50lb ketel in bookbag
F/27/128

Shoulder pain prevented me from turning in a good performance. Once upon a time I was closing in on 120#, but not lately...

53# x 5, 72# x 3, 103# x 1, 72# x 3, 53# x 5...

Then some TGUs with 72#.

Bwt: 136

104
115
120 (pr, took some kicking and squirming, not pretty but chin barely over the bar)
109
104
55 x 10

Post: tried OHS with 225 for one rep and barely got it (pr)

M/23/196

40 x 1
50 x 1
55 x 1
60 x 1
65 x 1
65 x 1
65 x 1
(strict pullups)

M/60/5'8"/157

22,35,45,53,58,63,68

bwt. 151

25-30-35x

Realized I've lost a ton of grip strength since I did these in July. It hurts like a bitch to keep my left wrist and hand supinated throughout a chin up, so I for the rest of the session, I practiced just that, holding myself up in the chin up position. I actually got 2-4 chins, sweet. Rest hard my friends, rest hard

M/24/5'10"/165

45
55
65
75
85
90(f)
85
4 bar muscle ups

M/170/5'10"/38

45#-70#-80#-90#-100#-110#-115#

Only five sets

45/55/70/80/90(slight assist)

Warmed up with some OHS at 155#. 225# Speal! Wow!

70-70-70-75-80-85-90(PR by 5)-95(PR by 5)

Felt strong on the 7th set so went for another PR.

22.m.136.65"

as rx'd
90, 90, 90, 90, 90, 90, 90
*couldn't quite get 95 this time probably need more protein in diet

Last Time:
80, 85, 90, 95, 95, 95, 95

M/29/6'1"/175

8
8
12
12
12
12
12

all weights in kg

Age 52/BW 250# 7 sets of 1 w/dead hang and slow lower.

m/39/5'4"/140

45
55
65
75 (failed twice)
65 (failed)
55 (failed)
45
55
65 (failed)

Got to use a sturdier pullup bar than last time and expected a better outcome, but actually topped out at 10 lbs less than last time. Not sure what the problem was.

M/18/135

1-1-1-1-1-1-1
#70, 80, 90, 90, 90, 100(f), 95

post workout:
1 mile run, 6:10.

BW:140#

1) 140 + 25 = 165#
2) 140 + 35 = 175#
3) 140 + 45 = 185#
4) 140 + 55 = 195#
5) 140 + 70 = 210#
6) 140 + 75 = 215#
7) 140 + 80 = 220# (PR)

1) 35
2) 40
3) 45 - old PR
4) 45
5) 50
6) 60 - new PR
7) 70 (f)

27/F/138#

A couple of warmups, no weight.

10
15
20
25
25
25
25

A couple sets of 5 after a full deadlift workout to finish off the night.

Weighted pull-ups 1-1-1-1-1-1-1 reps
Bwt 213: 20 lb (go heavier next time)

First time doing weighted push-ups thought I was only gonna get up to maybe 40#

25 to chest
35 to chest
45 to chest
55 to chin
65 to mouth
55 to mouth
55 to chin

New PR!

did 20kg for 7 singles
approx. 60 secs between each
done with chain at home

M/5'7"/173lbs

First time I can recall doing weighted PUs. I really enjoyed it.
All were done with strict form with weight in pounds:

25-to chest
45-to chest
70-to chest
70-chin above bar
45-to chest
25-to chest
70-chin above bar

25-to chest-one for good measure

Where you at Hodge?

M/34/6'/180

10 pounds better than last time, but I was still a bit disappointed. I really wanted 90lb bad. That was my PR years ago when I was really into rock-climbing.

55
65
75
90 fail
80
80 fail
85 fail

m/34/200
cfwux2
35,40,45,50,50,50,50
numbers off today, felt a bit sluggish.

MGySgt. USMC M/47/6'2"/202

1 - 45
1 - 50
1 - 55
1 - 60
1 - 65 Pull Up Grip (F)chin just below bar 1 inch
1 - 65 (PR) Chin Up Grip Good to Go
1 - 70 Pull Up Grip (F)
1 - 70 Chin Up Grip (F)

Happy with a new (PR) but I know I should be practicing more. Also completed day 15 of my Burpee/Double Under Challenge.

OooRahh CrossFit

Coach, Nicole,Jolie,Dave,Jimmi and Todd.

Thank you guys so much for taking out the time away from your family and friends, to come down to Aus and teach us "WHAT IS CROSSFIT".
CrossFit has and will keep growing down here.

Thank you also to Steve and Mick for helping CrossFit come to Australia.

Lets spread the Word now that is CrossFit.

Monday night crossfit at the Eau Claire YMCA:

WU: 3 rounds of
Skipping (100 regular jumps)
15x 12# wallballs
20 jumping pullups

WOD:
10 rounds for time:

10 OH med ball squats (3 kg ball)
10 Push press (rnd 1,2: 15#, rnd 3-10: 10#)
10 Thrusters (rounds as above)
10 Med ball pushups (one hand on ball)

30:30

45
50
55 miss - overhand
55 miss - underhand
52.5
52.5
50

This is definitely one of my weaknesses.

M 21 5'3" 143

35
55
65
65
65

44-55-66-77-84(F)-83(PR by 6#)-83

New PR, happy with that. Did some extra to make up for sh!tty performance yesterday:

3 rounds
15 pullups
25 pushups
35 situps

as rx'd:

65-75-85-90-95-95-100

definitely need a second opinion on form for this one. i THINK i completed a full rep at 100...

53
57
62
66
70
66
66

New PR by 13lbs.
Need to get a belt though, hooking dumbbells under my feet is too hard.

Dear Coach, Dave, Nicole, Todd, Jolie, and Jimi

Thank you for visiting us in Australia and sharing your time, energy and knowledge with us. It was fantastic and appreciated very much! I enjoyed every minute!

Austin

first ever attempt at weighted pullups.
weights are in Kg:
10
15
20
22.5
22.5
22.5
25
BW= 86.2
(multiply by 2.2 for approx. pound conversion)

Thankyou so much for coming down under.
Coach Nicole and Dave great to see you again , Jimmi, Todd and Jolie nice to meet you. Todd thanks for letting be your shadow over the weekend.
This was my third cert and they just keep getting better, and every time I learn and understand more about this great thing that is CrossFit

It was awesome to catch up with all the affilates and wonderfull to met so many people commited to CrossFit.
The crew from CFX where great, thakyou so much Mick, Steve and everyone.

The performances from everyone at the seminar during the workouts were fantastics. Al you are an insperation.

It the boys from WA thanks for pusing me through the day after workout monday

I look forward to more certs in Oz.

Fiona
CrossFit North Queenland

M/27/5'9"/185

55-60-65-70-75-80-90

26m/5'10"/176
in KG
-15
-20
-25
-30
-35
-40
-42.5

60, 60, 70, 70, 70, 60, 50

Thanks Coach, Nicole, Jolie, Jimi, Todd and Dave for an awesome cert in Sydney.

20kg
20kg
20kg
20kg
20kg
30kg
25kg

21m/70kg

25-35-45-55-60-55

65/70/75/75/70/65/65

No pull-up warm-up, but did a warm-up circuit as per usual.

M/31/170
60, 70, 80 (no), 75, 80 (no), 75, 75

1st timer, still don't know how to Kip.

BW
BW+13
BW+25
BW+35
BW+45
BW+50(F)

PS. BW=138lbs

25#, 25#, 35#, 35#, 50#, 50#, 50# @ BW 225 lbs.

34/M/183

85
95
100
100
100
100
100x1, 50x8, 0x8

BP 5x5 255 5,5,5,4,4

HSPU 1,2,3,4,5/minute

As rx'd
11kg - 24lbs
15 - 33
18 - 40
20 - 44
23 - 50
26 - 57
28 - 61
new PR +5kg / 080831

M/47/6'/184

184 pound body weight
+
55
65 x 2
70
80
80
90 heaviest db in the house
90

M/39/140

75
100
105
110
115
120 (f)
120

80,80,89,89,98,98,107F

bodyweight 225

45, 70, 70, 70, 80, 80, 90

90 was about an inch short...

Steve M/46/172

1: 35 x 5
2: 45 x 3
3: 55 x 3
4: 65 x 2
5: 75 x 1

30m/172

nipple line to bar, pronated grip

33,44,55,65,65,65,75(chest to bar but not quite nipple line)

m/44/6'/213

50
60
60
65
65
70
75

Weighted pull-ups 1-1-1-1-1-1-1 reps

75-80-85-90-95-100-100(miss)-90
-------------------------------------------
Compare to 080831

70-75-80-85-90-95-100(miss)-90

8kg
12kg
12kg
20#
20#
25#
30#

45lb
50lb
50lb
55lb
60lb
55lb
55lb

little lower than last time, elbow tendonitis

m/33/5'4"/140

As rx'd

80
80
80
80
70
70
70

80 was a PR. Last PR was 70.

Can't do bw pull ups yet, but getting closer. So did the following:

w/u 10 sets of tabata style 20/10 on treadmill 1% inlcine, 8 mph

tabata style: 400m/50 squats 5 rounds

then did
10rd of
5 pull ups gravitron 55# assist
5 bench dips
5 push ups
6 lunges each leg with 25# plate above head

katrina with 100# assist on pull ups and 10#plate

post stretch
good workout.

23/M/160 lbs - Did one set of 5 free hang pullups for a warm up, then did:
25 lbs
25 lbs
25 lbs
25 lbs
25 lbs
20 lbs
25 lbs
All with a 3-4 minute rest in between.

Did it a day late instead of the Rest day:

M/185/31
85
90
100 (F)
95
95
95
95

recovering from the baghdad ten miler on sunday and got a half marathon this sunday...
1-33
2-44
3-55
4-65 (f)
5-60
6-60 pronated(f) suppinated(yes)

m / 170

45
55
60
65
70 (fail)
65
60

40-50-60-65-70(PR)-75

Just eeked out 70 and 75. My girlfriend spotting it said all I had to do was lift my chin, which I don't do while trying to pull the bar to my chest. So I counted the new PR's

m/37/5'11"/178

I did this at a nearby park with my computer backpack on with my laptop and a bunch of books in it. I'm guestimating about 25 lbs. I could have done more weight, but I didn't have it so I did more reps.

25 lbs x
3
4
5
6
5
4
3

on the minute.

53-53-58-58-70-70-80lbs as rx'd

15, 20, 25, 30, 35, 40x2 (for good luck), and 53 (PR by over double).

Had more in the tank, so I'll have to start heavier next time!

My second workout after a two week long break because of surgery and I was very surprised with my results.

85
95
105
115
120
130
fail140
fail135
130

Compared to Aug 31 I maxed 110 so heck yeah! I'll take a 15% strength increase in a month!

Weighted pull-ups 1-1-1-1-1-1-1 reps (with DBs between ankles)

BW 182
40,45,50,60(f),55,55,55(55's were barely there)

60 is my PB, but I have been dealing with tennis elbow for more than month, so I'm just happy to be doing pullups again, with no ill effects.

Maybe next time try back pack and mixed grip.

M/38/5'6"/190

Crap.

25
30
35
40
45 Switched to chin ups last time - PU this time
50 Switched to chins - chin almost over bar
55 Chin almost over bar, but worse
60 Fail

Not much of an improvement... :(

Ah well...

23/M/185

80-80-90-90-90-100-100

30/M/128lbs
70 x 5
80 x 2

25,35,45,55,60,65,70

m/24/6.1/195

55-60-65-70-75-80(pr)-100(f)-100(f)

100 was too much of a jump.

Each rep: dead hang to chin over bar.

m/42/5'11/202
warmup: 50du
WOD as rx'd: Max pu 25/30/35/45/45/45/45 slight kip
5x10 kipping pu

addendum
finished with 3.15k row in 15:00 minutes

Did 5x5 assisted pull-ups instead

55-50-45-50-50

Did 5x5 assisted pull-ups instead

55-50-45-50-50

M/34/5'10/168

25/25/35/35/45/45/45

No kip.

M/20/182cm/155lb
No cheating

20kg
25kg
30kg
35kg
40kg (88.2 lbs)
45kg fail
40 kg
35 kg

WOD: Dead hang, underhand grip, full extension at the bottom; chin over bar at the top.

Bodyweight: 172

75lb
75
75
75
75
80
85

28/M/165

45
50
55
60
65 *PR
70 *PR
75 *PR

29/m/5'11"/200

As Rx'd
90,100,100,100,100,100,100

Tried to hold each rep for 3 seconds at the top

My comment was not posted to be an insult. Rather a suggestion. As someone who fights for the land that we stand on.

Comparing myself and my team to terrorist is unbecoming. Thats more of an insult than anything I could ever say.

Murphy

3rd day with crossfit!
34/m/150lbs done with belt and chain.
10
25
35
45
55
75 (PR)
90 (F) nose to bar.

190/M

(In lbs)
25
30
40
45
45
50
50

100 Day burpee challange Day (3-2-)1! GO

7 x 1 strict towel pullups + 20lbs.

Vance

24/m/5'7"/152#

Running a day late here...

Can't remember the last time I did these. I always seem to have the hardest time tying up my webbing to hang my plates around my waist... that alone seems to take the bulk of my effort and time! Couldn't find logs of my previous attempts at weighted PU so started from scratch. In retrospect, should have started a bit higher.

40, 55, 70, 75, 80*, 80, 90**

* Meant to increase to 85 on this one but screwed up the count.

** Think I just barely made it chin over the bar. I did these on my rings, so sometimes "the bar" is a bit of a gray area. Pretty sure I got it though.

I haven't gotten the hang of kipping with weights yet. There was a fair bit of squirming on the 80s and 90#, but I don't think I'd call it a kip. Not sure how much it would have helped anyways.

M/31/6'1"/225

15
25
35
40
45
50
57.5

Last time failed at 55.

cfwu x 1

35lb
40lb
45lb
50lb
50lb
55lb
60lb, fail

.25 mile jog after rounds 2-7

Todd: m/35/160
45-90-115f-110f-100-105(so close)-100f-90

Teri: f/36/153
10f-5-7-10f-0-10f-10f

Failure is success!

189lbs (healing shoulder..taking it light)
25 lbs
25 lbs
25 lbs
25 lbs
25 lbs
25 lbs
25 lbs

Jim 49/M/160 25,35,45,55,65,75,90
Mark 28/M/230 10,10,15,20,25,30f,25

Warm up: BWx10, 25, 45
70, 80, 80, 90, 100 (miss), 100 (miss), 90

35-35-50-55-60-65(PR)-70(f,f,f)X5 negative

Post: 5X5 of 135# Push Jerk, 135# Front Squat

Thanks Coach!

35(failed),30,30,25,25,20,20,20

one of the most humbling WODs for me.

36y/o male 220lbs done workout as rx'd with 20lb weight vest.

This is my first time doing a Crossfit WOD. Or a Crossfit anything for that matter. Palms facing out is my weak spot, I could only do 20lbs, but palms facing in I could do 32.

20
20
20
32
20
32
20
32

I then went on to do a weight lifting session. Won't post details cause I don't think anyone cares.

OH and sorry, my stats

M/21/158

one day late because of work...35,45,55,70,80,80,80
bw 175

Warmed up with 10 pullups with no weight.

25, 40, 50, 55, 65, 75, 85 (fail)

M/33/185

First time doing weighted pull ups. I used the reverse chin up grip towards the end.

half mile run,

5 BW pullups

20, 25, 35, 50, 50, 55, 50, 50

then a half mile run

It was good although now I look back and realized I should have used more weight.

Dead hang pulls with the weight hanging from a belt.

70/75/80/85/90/90/90

45/76"/192

warmup:

50 doubleunders for time - 1:45
CFWUx1x17

WOD:

45/45/68/68/80/80(f)/75

25/25/45/45/45/55/55
200lbs

20/25/30/35/40/45/45

Dead-hang, chest to bar:
10-10-10-10-10-10f-10f

m/37/5'11/190

warm up 10 bw
45
45
45
youngest son hanging on back (~50)
oldest son on back(~65)

cool down 5 bw

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles
woohoo the legs felt better than they have in a long while. goes to show wut a lil massage therapy will do.

cfwu, some db swings, warm-up pulls 25#x3, 30#x1

WOD:
overhand: 35-40-45
underhand: 50-55-60-65(f)

dangitall. just been stuck @ 60. wuz so close to gettin that 65...

post: 150 doubleunders (wayy too broken) 50 walking lunge steps weighted w/50# (25# plate in each hand), 50ft handstand walk, 50 sit-ups

deadlift (focus on form, everything tight and solid):
15x135#
10x155
5x185
5x205
5x215
5x225

35/m/172

60/70/80/85/85/80/80

3reps with 50#
3 sets of 10 bwt

not my best.

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Just some stretching, I was pressed for time followed by weighed pull ups with 50,55,60,65,70 and 75 pounds

WOD: Weighted Pull Ups

80lbs x 1
80lbs x 1
80lbs x 1
85lbs x 1
90lbs x 1 (PR)
90lbs x (f)
90lbs x 1 Alternating grip instead of palms facing away
90lbs x (f) every grip imaginable
85lbs x 1

Cool Down: Bar Muscle Ups and handstands for about twenty minutes.

This was a good one for me, I got a PR and my handstands are getting much better. I actually did a free standing hand stand push up without the aid of a wall, very nice :>)

Have Fun, Train Hard,

Billy

m/190/47/5'11"

25
25
30
45
45
45
45

in kilos

27.25
30 (pr)
30
30
30
32(even bigger pr)
32

I did 25 lb for the first, 45 for the second and 70 for the last 5.

Goal for next time:
start with 45, then 6 with 90

10 15 20 25 30 35 40 increase by 5 next time

25-35-40-45-50-52.5-55 (PR)

55, 55, 60, 60, 65, 70, 75(F)

45-50-55-60-65-70f-65-65

BW 200

30, 40, 40, 30, 30, 30, 30

M/46/145
CFWU3
45WU
65-65-70-70-70-60-60
3 increasing to 5 minutes rest

3 hours post; 2 hours of jujitsu and related warmup

Got to 65 lbs (tied pr)

48/m/190

In lbs. 70, 80, 105, 105(juuusst a bit short),
90, 90, 90.

M50/170

20/35/45/50/55/65/65

M/26/193/6'0"

Crossfit Kirkuk

me:
Forward grip
45, 60, 90(F), 80(F), 70, 75(PR), 80(F)
Reverse grip- 45, 90(F), 65, 70, 75(F)

Zerg:
90 (barely) forward grip (PR)
100 reverse grip (PR)

Jerickson:
I can't remember his scores, but he wrote them down

53, 53, 55, 55, 58, 62(f), 62(f)

M/5'6"/23yo/137 lbs
35
45
55
60
65
65

M/5'8"/29/162

20
30
40
45
55
65 fail
65 massive fail

much heavier than last time, though still at just 33% of bw

m/26/68"/151#
40/50/55/60/65/70/75
Shaky on 75#, but still made it.

55-55-95-95-95-95-95

m/200lbs
25
45
55
70
80
90
100x2

22/m/182

80-80-80-80-85-85-85(F)

Coach and crew,
Thankyou so much for making the trek to Perth. I had a blast and can't wait to open our gym in the new year. Having you all there was such an inspiration, it made me appreciate CrossFit even more. Thanks again and I'm looking forward to doing Cert 2.
Tracy

Did old chest,back,bi routine with three sets of weighted pullups -- all at 45lbs

8 reps
5 reps
3 reps

1 minute rest in between

20,40,60,70,80,85f,85f,(85 would have been newpr)

We were at a cert and missed barbara on Sat. so we subbed Barabara for today's WOD. See Saturday notes on times.

m/34/70/195

25,45,90,135pr,145-to close to call, so didnt count it.Wanted to do more sets but ran out of time.

bw 153

35
45
50 x the remainder

balance drills

M/ 34/ 132 lbs/ 5'-6"
3 x 35lbs
2 x 42.5 lbs
2 x 47.5 lbs
2 x 55 lbs
2 x 60 lbs
2 x 65 lbs
2 x 70 lbs
1 x 75 lbs

I really did multiple reps because it took a big of effort to put the dumbell inbetween my legs and get all set up, so once I was doing the pullups I was going to try for another to see if I had it in me... not too bad... next time I'm goign to use my weight dip belt... I didn't have time to get it before going to the gym so I used the dumbells instead. Overall the pulups felt pretty good.

I followed up with 2 rounds of 400 meters and 50 air-squats... I did feel it a little in my lower back as well... I'm trying to get that pop with my air squats that I had before my long layoff... it'll come...

skip

24m/180/5'9"

1 - 25
1 - 35
1 - 45
1 - 55
1 - 60
1 - 65
2 - 70
failed - 75

33/M/226/6'3

15X1
20X1
25X1
30X1
40X1
45X1 fail
40X1

M/26/71"/185#

70 x1 (PU)
70 x1 (PU)
75 x1 (PU)
80 x1 F
75 x1 (CU)
75 x1 (CU)
75 x1 (CU)
70 x1 (CU)

No personal record this time.. maybe next. I'll keep working on my weighted pull-ups. I did however match my PR.

45
55
65
75
85
95 iffy
105 f

i'll start at 70 next time and increase at lower increments

m/38/190/70"

CFWU x 3

90- 100(PR)- 110(PR)- 100F- 100F- 90- 90

Compare to 080831
80-90-100F-100F-90-95-95

Tweaked something in the neck on the 110 rep.

45, 55, 60, 65, 70, 70, 70

Charity-
worked up to 55#'s OH and UH
dead hang start and no kip

30/m/170/5'9"

135 lbs
125
125
125
135
90*3reps
90*3reps

10 15 20 20 25 25 20

45
50
55
60
60
55
55

Jeff @ work
Weight hanging from waist.
Dead hang strict.
Overhand got to 110#
Underhand 115#

Sets of 2 both ways with 100#

1 set of 4 underhand with 80#

500m row 1:29.2(PR) Damper at 7.5

CFWU x 3 no pullups

WOD as rx'd:
PU: 60,65,70,72.5(fail),65,60,55,50

Feeling weak, but still a PB by 2.5lb.

45,70,90,135,90x4,90x3,90x2

25
35
45
50
60
70f
70

25/40/50/60/70/80(FAIL)/60

m/34/210# CFWU x 2 then 85, 87.5, 90, 90, 90, 90 No time for the last rep. Then I went to play basketball and fractured my ankle in 2 spots. Great. Just Great.

34/f/97/5'1"

All dead hang, clavicle to bar:

5#
8#
10#
15#
15# Fail
10# Fail
8#

75
75
85
85
95
95
95

as rx'd

followed w/ 21-15-9 of Back Ext, GHD's and DB pushups. 2.31

John did deadhangs and 21-15-9 in 3.58

4 35# /3 Body Weight
4 35# /3 Body Weight
3 35# /4 Body Weight
2 35# /5 Body Weight
2 35# /5 Body Weight
1 35# /6 Body Weight
1 35# /6 Body Weight

Followed w/ 70# barbell curls 10-10-10

m/22/142
1 - 45
1 - 90
1 - 90
1 - 90
1 - 90
1 - 90
1 - 90

bwt - 213
no dip belt, had to use dumbbell on ankles
60
70
80
90f
85
90f
90f

M/30/5'9"/165

45
50
55
60
52.5
55
57.5

Did this workout with my friend. We used our steel plates dumbells (with screw-on ends). The reason for the weight reduction (from 60-52.5) was that when we added the 2.5lbs plate, we forgot to replace 5lbs. It's only when we finished the weight that we realized what had happened.

D'oh! No wonder the last three seemed easier.

I have to say, the steel plates are really hard to grip with your feet.

26/M/6'2/205

25, 27.5, 30, 32.5, 35, 40f, 42.5f

I've done this differently each of my three times doing this workout - backpack with plates;weighted vest and this time with KBs or plates hung from a waist sling. 12kg (26.4lb)-16kg(35.2lb)PR-40.2lbs(fail)-37.7lbs(fail)-35.2lbs(fail)-25lbs-35lbs

Unbelievable weekend in Sydney - enough to keep me going a while. So pleased that technique, nutrition and education were so high on the radar. True professionalism,

Anna - Hobart
PS Anyone else get a dose of Rhabdo? My C-K levels (normally <142) are 39,000 at present - and yes I have been to see a doctor!! I will live to see another day, just won't be running melbourne marathon on Sunday.

m/190/6'3"/28
45
75
100
110
120
120
125
Was very sick this week. 10 lbs. down on this.

25/m/175
70
70
70
70
80
80
80

Body weight: 196

10, 12.5, 15, 17.5, 20, 22.5, 25

once again, i can't read the WOD properly. I did 5 sets and maxed out at 90lbs, which is a surprise and a PB. did a lot of body weight pull ups afterwards, clapping pullups, etc. so it all evens out.

m/37/175

Did a rep every minute with 5 and worked a rep every 5 pounds up, until I got to 45 lbs. Got that (barely, slight kip), but then did the work sets at 40lbs deadhang. Finished with as fast set of 10 body weight pullups and got the heck out.

185 bw
40 45 45 45 50 50 50 db b/w legs

M/35/77kg

15-20-25-27,5-31,25-35-37,5kg (new pr)

Proper weight belt w chain, deadhang.

BW: 220
75-85-90-95-95-100-100

will and rawhide
45-45-50-50-50-50-50. All chest to bar, messed around with backpack v. chain v. dumbbell. Still don't really know what the verdict is on kipping...

palms out
40
45
50
55
60
65(f)
65
70(f)

set of 3 with 35, then 32 straight kipping palms in

40/M/156

CFWUx3(ring dips, few pullups)
35
37.5
40
42.5
45(PR)
47.5(f)
47.5(PR)

34/M/190

90
100
110 pr
120f went about 2/3 up
120 pr, better kip this time
115
115
115

Couldn't keep going with 120, but could with 115.

29 yom 225# 6'1"
as rx'd
deadhang pullups
45/55/60/70/70/70/80/80(f)/80(f)

the 2 failed attempts got my nose to the bar then all upward progress stopped

21/M/156

80,80,80, 90,90, 100,100

M/36/201

45
90
100
100
110
110(F)
100
100

M/36/142

@ home, 50,100(F),75,80,82.5,90,92.5

Tried going heavy, for a PR right away, in set 2, just wanted to see how my body would react vs. letting it warm up more, results were unfavorable. Note to self for next time.

M/21/170

30-40-50-55-65-75-75 (5lb chain included)

I tried for +80 and got nose to bar.

next time...

20kg
22.5kg
25kg
25kg
25kg
25kg
20kg

Done Tues. Did harder 5k prior.

Pullups as Rx'd.
8, +25x4, +25x3, +25x3, +35x2, +35x2, +45x1, +45x1, 8.

27/m/73kg

30-32.5-35-40-45(f)-42.5(f)-40 (kg)

Better late than never!

I hadn't done these before, so I decided to work up to my max and then do 7 of my max.

1 @ 20#, 1 @ 30#, 1 @ 40#, F @ 50#, 1 @ 45#, then 6 more 1 @ 45#.

Did some unweighted deadhangs afterwards, just because they felt easy after the weight. 7/7/5.

m/44/6'/188#

just getting to this on 10/9/08
as Rx'd:

55# wide grip
65# reg. grip
75# close chin grip
80# c.c.
85# c.c.
90# c.c. new PR!
95# (F) C.C.

Old PR from a month ago was 72.5#.

BW: 200 lbs.

55
65
70
70
70
70
70 (almost)

21/M/165

I'm not good at pull-ups (yet), so there were lots of attempted weights that I failed on in between these recorded reps.

BW
10
BW x 6

Tried 25, which wasn't even close. After 10 tried to up to 15, which didn't work. Then I couldn't get 10 again, even after multiple attempts :-D

M.37.5’8”160lbs
35lbs x 3
50x2
55x2
60x2
65x2
70x2
70x2

2 each for good measure

Then Ran 3 miles 26:45

33 yom 210 bw

35lbs
40lbs
45lbs
45lbs
55lbs
55lbs
60lbs

m/41/207

kgs

10
15
20
25
30
35(failed)
30

Weighted Pull Ups
1-1-1-1-1-1-1 reps
16/24/32/40kgs/45x/42.5x/40x/32kgs

bw: 185lbs

45/65/75/100/110/90/90
only got about 75% up on the 110lbs

pr: 90lbs

45#
70#
90#
90#
95#
100# (PR)
100# (F)

Improved a little from last time.
10lb
12.5lb
15lb
17.5lb
20lb
22.5lb

I think I failed at 17.5 last time.

m/29/160

2nd WOD

53, 70, 80, 88, 98-F, 93-F, 93

last time, best was 90.5

Really feeling this morning's WOD. Full ext on bottom on each one.

f/25/5'9/138

2nd WOD, still working on pull-ups... so, did negatives + some kipping practice at the end

3,3,3,3,2,2,2

bwt: 165

As rx'd

1. 80# - OH.
2. 85# - UH.
3. 90# - OH.
4. 95# - UH.
5. 100# - OH. (F)
6. 100# - UH.
7. 105# - UH.
*8. 100# - OH. (F)

UH-underhand OH-overhand

Can't bust that 105#!! Frustrating... maybe need more bicep curls... ;) j/k

up to 80# holding DB

50#, didn't quite get up all the way,
same with 45#, 40#.
Did last four with 35#.

F/28/170cm/55kg

10, 12.5, 15, 15, 15, 15, 15

53
72, 72
106, 106
125, 125, 125, 125, 125

CFWU
60/1; 65/1; 70/1; 70/1; 70/1; 75/1; 80/1
M/47/185#/72"

44/m/164

50
60
70, 70,
80, 80,
90

stronger

Jennie: 27 F 160# 5'9"
"Weighted Pull-ups"
15-20-25-30-35-40-45

m/36/6'4"/97kg

18.75kg
18.75kg
18.75kg
18.75kg
18.75kg
18.75kg

Used a dual-pulley machine wearing a belt.

M/30/5'10"/170 lbs

25
35
45
45
45
45
45

145lbs/31yoa

Overhand 35x1, 50x1, 55x1, 60x1, 65x1, 70xF Underhand 70x1, 75xF

Maxed at 55#. First time ever. Fun.

m/34/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

60,65,70,75,80,85,90-PR.
Struggled a little at 90 getting chin over bar. Not bad overall though. All overhand grip.

8/31:55,60,65,70,75,80,85
7/18:55,60,65,70,75,75,75
4/22:50,55,65,70,75,75,75

23m/190/70''
PR!
as RXD

WU 25lb x1
45x1
50x1
55x1
60x1
65x1
70x1
80x2 failed attemps SO MAD!
75x1 PR I think.

25x5 cool down
5 bw wide grip
10 bw chin ups

Can't do regular pullups yet, so did Caleb in 37:58 with about a 26" box jump. Who knew box jumps could create sore abs.

As rx'd:
45lbs,90,90,100,105,115,115lbs

CFWU--std

60#
70#
80#
90#
100#
100#
100# (fail-ish; not real high on the bar....)
90#
80#
70#
60# x 2

Kettlebell swing 45# 21/15/9
1000m Row <4:00, 2 x PAC laps 1:22

CFWUx3
90-90-95-100-105(3/4 up)-100(1/2 up)-90
bw=201
(75-100 last time; 105 max)

bike 20 min cfwu x1
40 40 50 50 60 60 65

78
83f
78
83
88
93
95.5f

37m/5'10/170

35M175
45
55
60
60
62.5
62.5f
45
Tom
not recorded, started near 25, got up to about 35

35F126
5x5 ring rows

workout at home
did hip stretch, situps and air squats x3

did 10 chin ups no weight

65 - 75 - 80 - 85f - 85f - 80f - 80

Not best by far, previous PR of 105#'s
Not feeling it all today

Did them with back squats on 11/18/08
70
79
88
93
105- Failed 3/4 of the way up.

Last time:
60-65-70-75-77.5-70-70

Today:
70-75-80-82.5-77.5-70-75

25, 35, 40, 42.5, 45, 47.5, 50