o my aching core. this is gonna be fantastic!

this will be sweet!

For those who love the pursuit of more information in an attempt to be more knowledgeable about the world we live in…

This 700 billion bail out bill has some very nice add-ons. Just two for thought.

1. The FBI now is requiring anyone who is a “loan offerer” to be fingerprinted and the FBI will have sole jurisdiction over this database.

2. The IRS now has the right to set up fake businesses in “sting” type operations to induce taxpayers to solicit tax preparers to do illegal tax returns and then penalize them for their misconduct.

classic video. thank you.

Back in NYC. I can do this at LBH. I'm sure they won't be happy to see me doing high rep cleans.. They don't like anything more than sets of 3.

I'm going to try to go heavy on this one. I don't think I can do 135# for that many reps but maybe 120#.

Cool Shot today ;)

What's the next best core movement I can do to sub for the GHD situps?

HAHAHA - I have to laugh a bit, in a grim sorta way, at the fact I thought of this WOD and it's heinous sister today(135 Lb Thrusters and Double Unders-same reps). In fact, I did the thruster one today in 6'51" and I am toast. Just my luck! Thanks, Coach ;) !! Yes, I'll be hitting this one too...No rest for the wicked!

Did joshua tonight, man was that crazy. It was a workout fit for a hero. I just have one question I am running the 400 in 59-65 and they are leaving me zaped. I almost certain I could shave alot off of my time if I joged the 400s. what do yall think I should do go fast are slow down and get a better time?

Anybody else puzzled as to why those awesome "Crossfit" sweat pants that coach is rocking in the video, aren't available in the store? I want some.

Nevermind comment #6. I actually went to the substitution section of the FAQ, and guess what, they tell ya' the substitutions...

I love this stuff, thanks to all who make it possible...

1.) Ok, I know what a clean is, but what's a squat clean? I'm assuming you go into a squat after catching the bar? I couldnt find a video link.

2.) What a sub for the sit up? I dont have the machine

Squat Clean vs Clean?

My thoughts:

Clean = Clean with squat.
b/c
Power Clean = Clean without full squat.

Anyone?

OH BABY! BRING IT!

What's a squat clean, any explanation would be appreciated, thanks

It's a regular clean, guys. You'll drop into a full front squat. It's the standard clean you see done in the Olympics.

#8 Lupe...i found that pushing myself and understanding my body worked better than burning out. It was like the video when Coach talked about intensity. I use the 400meter run then 50 squats time 4 example. I run the 400, then do 25 squats, rest 5 seconds, do it again and go. I know from my times doing airsquats if I plowed 50 out I would end up taking 15 to 20 seconds to recover and my 400 meter would be slower...

A word to the wise: GHD sit ups at this rep count are notorious for contributing to rhabdo. Be wise about scaling and hydrate, hydrate, hydrate. Have fun!

Looking forward to tomorrow! everyone's got the right idea the squat clean is a clean from the ground and as the bar is cleaned to your shoulder area you are dropping under the bar in a front squat positioning and then standing. the heavier weight is usually handled better with the squat clean form.

Yeah... I've been doing WOD for almost two weeks now.

Totally addicted!!

I want to echo the previous thanks to all those who make this possible.

Thanks!!

GHD situps have a tendency to start hurting my lower back after 20 or so total. I hope i will strengthen these muscles and i will be able to do more but at the same time im scared to push myself out of pride and get hurt. Also, the last WOD with GHD's my right ear was ringing for 3 hours afterwards. Weird huh. Oh well, this is gonna suck.

I rhabdo'ed my abs doing this one some time ago - almost re-did it doing the GHD fest in Mr. Joshua. I will 'just' do sit ups tomorrow. Have a feeling my back tweak from the deads today is connected to the overdone abs from two days ago. I get the 'benefit' of overdone GHD su right at the joint of the lower and upper abs - perhaps others do too. Regardless of the details of my abdominal discomfort, I can tell the OCD will be hard to keep in the box when it comes time to do this sans GHD!

#20 - if you have not watched Coach's lecture/read the article, it would be to your benefit wrt to GHD and low back pain. "Three important Ab exercises" from the CFJ; not sure what the corresponding video is, I'll bet someone posts it shortly. The nugget - full quad contraction (leg held straight) in the up phase of the GHD SU reduces low back strain/pain. Paul

Paul

What kind of shoes are those two dudes wearing in the picture?

#21 What exactly does rhabdo feel like?

This WOD kicks ass, already like it

I have watched the video on GHD situps, but I can't really tell the difference between good and bad except for contracting the quads on the up motion. What else am I missing?

Comment 22. Willy, those are Merrell's.

wow cool video. from the very first crossfit cert even cooler.

question

wod specifies squat cleans. no need for equations.

http://jerryhillfitness.com/blog/?p=127

Here is a link to JH's site where he does some progressions he calls, "Cleaning up the Clean".

Some people may be interested in these drills to improve their clean technique and may want to use as a warmup.

(I can't believe how hard taking a week off is....)

RE: Lupe,

Josh was a friend of mine, we were in the same unit together for a while. Good to see someone doing his WOD.

I actually learned of his passing when watching the WOD videos and his picture was shown at the end of the video. You can imagine my surprise.

R.I.P. Josh, RLTW

#22 Willy

Merrell Chameleons....I have had a pair for about 2 years....best shoes I've owned.

My question is what branch are those guys...I'm guessing Army SF.

Squats were pretty average.

16:13.

on one of the videos it shows the different cleans, power clean, pseudo power clean, and squat clean, i see the squat clean goes all the way down, but it shows the cleans starting from a hang position not from ground, does it matter?

like should i take each one to the ground, or just start the reps that way and then continue from a hang position?

GHD????

this looks pretty casual compared to Mr. Joshua.

Guess it's time to put down the coffee and pick up the water to get ready for this one, eh?

Does anyone have any cool WODs that they've developed that I could do tomorrow morning to go out with a bang? I'll be OOC for a few days because tomorrow I'm getting my wisdom teeth ripped out by Navy dental. I just want something good to leave with because I'm guessing I won't be up for much for a few days.

Grab the Kool Aid and GET SOME!!!

http://www.sportsinjurybulletin.com/archive/rhabdomyolysis.html

this site says only males get rhabdo, is that true?

really glad i subbed power cleans instead of reg deadlifts yesterday...lol

Sailor Erin check out this site
http://www.crossfitchallenge.com/spartan-workout

also it makes sense why women would be immune to it but i don't know how true the site's info is

#36 Sailor Erin,

Thanks for that link.

There was a recent post when GHD situps were precribed that someone said his wife got rhabdo from the exercises that they were doing. I wish I could recall who it was.
From what I do recall her ab muscles were almost non-functioning for a couple weeks afterward.

Females should not consider themselves immune.

From what I understand felines can get rhabdo too.

In horses, it's called, "Tying Up Syndrome" - the horses don't necessarily have to have been exercised.

GHD situps DO contribute to Rhabdo! And yes women can get it! For example..Michael put me in the hospital for 2 days with rhabdo and I'm a girl. May be those immune to rhabdo are those who are smart enough to listen to there bodies screaming at them. Although those of us who CrossFit tend to ignore the screaming, pain, and pucking for the higher cause...greater fitness, stamina, speed, endurance, power, strength (need I go on?)

Thanks to Jon H and Anne-Marie. I figured that there had to be some cases of females getting rhabdo, and what better group to inform me than crossfitters.

And jdobry2009, thanks for that link. Some really kick ass workouts on there.

Damn the rhabdo, full speed ahead!!!!

The clean issue:

If it says squat clean, it starts on the ground and you catch in a full front squat then stand upright with the weight at the shoulders.

If it says power clean then it starts at the floor and you catch with the hip higher than the knees, and then stand with the weight.

For some reason, if it just says clean, people do whatever they want. I usually just do power cleans to finish my workouts quicker.

All the cleans start from the floor unless it says hang.

I like when Lauren is specific. No arguing todays standards for the clean eh?

M/24/6'1"/210lbs
As Rx'd
13:22
Began with bar on the ground, caught the bar in a front squat.
West Tigris Crossfit
JSS KDG II, Baghdad

m/43/185

as rx'd
16:33

M/41/72/175
Last time, w/ 115lbs 18:18

This time, no GHD machine, so I subbed sit-ups, but did the cleans at 135; full squats cleans from the hang position.

14:23

m/40/140/5'6"

subbed 115# sq
ghd on swiss ball feet under bench
21:58

That centre guy is wearing some seriously heavy duty gloves.

Comment #33:

GHD= Glute/Ham Developer

#17 Thanks Robb Wolf for reminding everyone about rhabdo.

#42 Erin,

Uhhh yeah, you better believe women get Rhabdo.
I didn't get it through GHD sit ups though. I got it through Murph. Anyone is suseptible to rhabdo. From beginner to Elite. In my case it was inevitable I suppose. I pride myself on having very few injuries, partly due to 'listening 'to my body, however there's no warning signs for rhabdo. At least in my case. I had done the rx'd 100 pullups many times before but what did me in was the underhand and 200 push ups afterwards. I came to learn this is another common way to get rhabdo. Once you've experienced it, you're never the same.

I say, DON'T damn the rhabdo by all means and unlike Ann-Marie, My body was not screaming, nor was I in any pain whatsoever during the workout...no warning signs whatsoever. That was another reason why I was baffled initally with the excruitiating pain etc. a day later.

I just hate to see anyone have to go through it.

95# cleans from the floor
the rest as required

30:47

Livestrong!

37/M/198

No GHD Bench

Subbed normal situps w/ full squat cleans as rx'd

12:00

49m/5'10"/225
cfwu x 3
as rx'd 16:10

Comment #23 - Posted by: jdobry2009 6'1
---Next day, worst soreness I can remember feeling but the real kicker was I could not contract my lower abs. Lsits, Lpullups, not possible, not even one, could not contract my abs to hold my legs against gravity. Doing Michael was humbling as hell, took an extra four minutes due to weakness in the situps. 6 weeks to full recovery. Paul

25/M/190

First Crossfit work out ever. 90lb squat cleans/ decline bench sit ups (no GDH bench)

14:00

Sub'd reg sit-ups

16:49

5'11 185 30 years old as RX'd 10:20 Love it!!!!!!!!!!!!!!!!!!!!!

25/m/180

12:00 flat

crappy time, just felt like poo, not to mention that my lower back was sore as hell

m/22/6'/198

Got my first DNF today. I didn't have much sleep, and a bit of a headache, which is weird because I never get sick.

I've never done more than 30 GHD sit-ups in a day, and we don't have the bench, we do them from two stacked tires.

I made it until the middle of the set of 30 GHD sit-ups. I was worried about rhabdo that we hear so much about on this type of sit-up, so I made myself quit. Overall I got 107 total sit-ups, and I went ahead and finished all of the cleans that I had left in a time of 20:24. We need to get a GHD bench.

15:13.99!!!! totally blew my goal of sub 20 out of the water. the GHD sit's aren't nearly as hard i thought they would be. I did dummy my weight down to 111. but next time we do cleans I'll jack it up a touch and take the belt off.

-Jeremy

m/19/5'10/72kg

a nice workout, really hard work on the sit ups.

im still not fully comfortable with squat cleans so i did power cleans, also as i dont have a ghd machine did ab mat sit ups

8:05

m/158/5-8/35

95 lbs, regular situps

11:58

16:40 with "abmat" sit ups

Here is some more info on the much feared rhabdo. As a brief, rhabdo occurs when the muscle is extremely overworked and under supplied with nutrients, mainly water. This causes the muscle to basically commit suicide, and leak potassium and CK into the surrounding tissue, causing severe pain and possible systemic problems (kidney suppresion/failure, DIC, etc). One classic sign of rhabdo is "coca-cola urine", where the urine is so dark it appears to look like coke. For individuals who are getting rhabdo with exercise, there is no one typical exercise that can cause it, although large core strengthening exercises (GHD's) are more likely than smaller muscle groups. Rhabdo can be mistaken for DOMS at times, and has many of the same effects such as pain and stiffness. Rhabdo is an equal opportunity pain provider, so women are just as susceptible as men. Bottom line: Rhabdo is rare, but to ensure prevention make sure you stay hydrated and eat right, especially on core days. This helps to prevent the calcium buildup and ATP depletion in the muscles that can lead to rhabdo. Also, alcohol and drug use has shown to be a contributing factor to developing rhabdo.

http://members.tripod.com/~baggas/rhabdo.html

#17, RobW:

"...GHD sit ups at this rep count are notorious for contributing to rhabdo..."

Do you have any links or data that would support this statement?

Thanks in advance.

9:17 - 70# snatch grip IW bag squat cleans (releasing and catching bag in crooks of arms; full hip extension before dropping bag each rep) and GHD situps.

Some days... I think Coach is actually trying to scare off the whiners who show up in the comments section with these killer WODs. Thanks Coach.

135# Sq cleans

Subbed Abmat situps.

Body not really feeling up for 150 GHDs today

13:07

Fogive me if i missed it, but did anyone answer #11? what is a squat clean? i dont see a video for that in the demo section. thanks

WOD
50 lb squat cleans (could have gone higher but still working out the kinks with these new lifts I never used to do)
GHD situps as prescribed

approx 20 min.

I don't know about Rhabdo, I really wasn't all that scared of it. I did get a major pounding headache for like 5 minutes though. Pukie was lingering around, but never actually introduced himself. I think that these symptoms might be from the cold/hot/cold/hot/cold switches that I encounter moving around the ship. I'm pretty hydrated, so ultimately not worried. We'll see though, maybe I'll need the jaws of life to remove my foot from my mouth because I did charge at this pretty hard. Got a lot of nice stares from my sound effects too. The gym rats love me, I know they do.

Way to go Combat CrossFit!

Nice gloves ;)

Yes, I thought that coach was going to show the differance between aerobic and anaerobic by showing the part of the video where I was puking while running vs puking while lifting a heavy weight! I'm sure you'll show that when speaking on Ph levels and lactate threshold. I stepped over that line everyday!! Thank you for sparing my pride once again Coach! For me it was one big pukefest, but little did I know how profoundly my life would change when I made that call to Coach 6 years ago! My knowledge base increased 1000%, but the effect continues to this day. Today, I am just as excited about Crossfit as I was on day one of that Cert!! Anyone who is interested in truely understanding the Crossfit model should make every effort to attend a Cert.
I still follow the WOD, and even meet pukie occasionally, That's when you know it's getting good to me! I'm stronger, faster, and most importantly, smarter than I was before this experience. I don't post much, but thought I needed to today... Thanks Coach. Anytime, Anywhere Brother.
PS: It's not a Cult!!!

CFLU

14.40

As Rx'd

M/52/174
Subbed 100lb squat cleans...knees hurting =10:01

#30

Nope, check out their site and sights...

m/250/6'3"

9:27

subbed regular situps
did full squat cleans @135#

F/42/5'6/124

Sub'd 65# for squat cleans otherwise as Rx'd

17:23

14:12
m/27/5'11/180

subbed 95 for squat cleans
used ball and feet hooked under smith machine for situps.

29 yom, 180 lbs

11:37

no ghd, subbed anchored situps

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

24:22

14:40 as Rx'd

I never thought a workout would make me look forward to the squat cleans!

Did something a little different, but same rep sequence.
10-2 reps: 115lb Snatches
50-10 reps: Pushups
13:34

85 lbs, as rx otherwise. 19:00

m/26/6'5/215

GHDs, GHDs, GHDs ♥
Cleans, Cleans, Cleans ♥

22/m/180

18:58 as rx'd

bw 165

ghd situps improvised on stability ball

7:54

m/25/185lb/6'2"

14:14 with 105#

Three people who I have done crossfit with have developed swelling in their lower stomach after GHDs. The swelling later traveled further south (if you caught my drift). Anywho, they all saw doctors and doctors didn't know what exactly it was. Doctor just recommends you drink a TON of water. Though the swellings occurred a couple of days after the workout. Just be careful when you do GHDs.

It could had been caused because we didn't have a real GHD machine, but improvised one.

Has anyone else experienced this?

Lupe-

Your goal should be to complete the emtire workout in minimum time. You may need to slow down your runs.

did 95 lbs Cleans and full range sit-ups vice GHD.

9:29 + 2 min penalty (forgetting to set my watch until after the first round of cleans ;) = 11:29

Great workout, those GHD's destroy my lower back.

27 / m / 5"11 / 160 lbs

*I did the squat cleans as rx'ed
*I subbed the GHS for the following
100 sit ups
80 "
60"
40"
20"

26:07. The cleans were murderous

I know this sounds selfish but some days I can’t get myself to read the comments.
When I see a photo of a man or woman whether in uniform or not I cringe.
I can’t help but think of these men and women who have given the ultimate sacrifice,
and I wonder am I even worthy of honoring these heroes.
May god bless each and every one who puts others before themselfs.
And I thank you for letting me and my family live a safer life.
-Shin

m/33/180

65lb dumbbell cleans
GHD as rx'ed

13.16

Careful on the GHD's, Wife was doing a WOD with me 3 months ago (and also her b-day) and she did these for the first time without knowledge of the potential of injury. 3 days later "it" kicked in and we were in the hospital for 2 days. Several medical bills and months later she is just now able to get out and go for walks and do minimal physical activity. The reward in completing this WOD is not worth the risk of going through 3 months of this, unless you are experienced with GHD's. Scale-it on back.

34/m/199

10:09
Subbed regular full ROM situps for GHD situps

Ran 1.75 miles when finished

14:34 as Rx'd

Last time I did first 50 situps on GHD then abmat after that and took 10:45.

Today I did the whole thing on the GHD. The first 50 were not too bad, but on the round of 30, I was not feeling too hot! I was really having a hard time flexing my legs and keeping the movement 'snappy' and my back didn't give me very happy feedback toward the end.

All cleans unbroken today.

I really wanted to do this one as rx'd but I'm tapering for my half-marathon this sunday. Scaled down the SC's to 41 kg. GHDSU's off bench same rep range.

6:21

I hope this one comes up again soon; maybe I'll just do it after the race.

Amsterdam ING half-marathon in 5 DAYS!!

day 30 burpee challenge...

As Rx'd

15:07

Lower back definitely not happy with all those GHD Sit-ups. OMG it hurts!

no GHD machine, so did sit-ups un-anchored, full reach overhead then up to touching toes. full squat cleans.

oly bar fell apart during 2nd set, which was cool.

10:52

m/19/170/5'10''

No GHD machine so i did the situps on a swiss ball w feet anchored under a bench. Had to scale back sit ups.

30 sit ups-10 squat cleans
30 sit ups- 8 squat cleans
30 sit ups- 6 squat cleans
20 sit ups- 4 squat cleans
10 sit ups- 2 squat cleans

20:27

33/M/181/6'00"

Pull-ups, M/Us, cleans, joint mobility warmup
(Just testing the waters with the rib)

WOD as rx'd:

18:57

Previous was 17:36. Steadily coming back from an injury so I'm not too disappointed with the time.

Dan D.
www.CrossFitStickers.com

10 years from now, no one will care if you made your bed today...so go work out :P

M/26/6'4/190

12:54 as RX'd

WTC

See comment #81-
*used 95 lbs.

13:54

12:16, smidge slower than last time. Couple of broken sets.

m/43/198
as rx'd
14:12

Oh, it was good!

use 105pds cuz i'm still working on the form.
GHSU as prescribed

10min24sec.

28/m/5'7/155/québec

Yesterday was my first time trying CrossFit. I consider myself way above average fitness as a Personal Trainer in London, UK

I'm M/25/74kg

Completed todays routine in 8:42

M/27/6'/200
15:51 as rx'd

were can i find the instruction for a squat clean. can not seem to locate the exercise in the demo area. any help would be great, thanks!!!!

Can someone who is doing the workout as required please explain a squat clean? thanks

AS RX'D:

23:19

I'M NOT VERY GOOD AT GHD SIT-UPS. I'VE NEVER DONE THIS MANY AT A TIME. THIS WORKOUT WORKED ME OVER LIKE VING RHAMES WAS IN "PULP FICTION."

29/m/218

subbed power cleans due to strength training cycle: heavy back squats yesterday/full squat cleans [heavy] tomorrow.

13:27

145lbs/31yoa

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

I subbed 115 lbs for the cleans (still watching the back) and anchored AbMat sit-ups for the GHD (don't have GHD).

Time was 11:14.

M/43/6'0"/175
20 minutes
subbed 115lbs for first three sets and then used 135lbs for last two sets

#111 - Stan:

Check out Workouts and demos - check out the video titled "Clean" for Sage Burgener and Coach Burgener's demo.

F/22/5'6"/140
As Rx'd
15:54

Next time would like to do it at 135!

25/m/5'11"/194
Weighed in a little heavy this morning after this weekend...13:20 as rx'd..tap the floor to tap the toes GHD situps.

M/48/153/1-1-06

Crossfit Strength Experiment Round 2 Week 2

CFWU x 3 (- dips)

Buy-in: Handstand hold for time (toes on Smith) 0:58

WOD
AMRAP 12 min.
32" Box Jump 10 reps
115# Power Clean 5 reps

5 rounds + 10 Box Jumps

Cash-out
Front Squat 3-3-3, ascending weight:

150-155-160 (PR)

24/m/180lbs

11:43

28/M/140

Scaled to 115lb Cleans

14:32

33/F/5'10"/148

95# squat cleans
full ROM GHD sit-ups
11:26

as rx'd 10:37 pr last time 13:39

anyone with ANY ideas on modified crossfit while I rehab a shoulder? The thought of a long layoff without crossfit is depressing
thanks
m/41/5'11/178

as rx'd 13:30

used 135 for squat cleans
split ghds and regular sit ups in half for each set.
19:18
first time doing ghd's as part of a wod. they are not to be underestimated, very tough. looking forward to a rest day tomorrow.

No GHD, used regular situps.
Chris: 11:01
David:11:56

Found this link on outside magazine in regards to a new kind of trainng, timed circuits courtesy of gym jones? who knew that kind of stuff worked (insert extreme sarcastic tone here)? Oh well.

http://outside.away.com/outside/bodywork/200811/gym-jones-lab-rat-video.html

m\36\150\5'6

As Rx (with 135lbs, not less like others say when they say as Rx'd !!!, I thought 'As Rx' meant with the prescribed weight in the WOD)

total time: 19:32

25/6'1/190

Subbed Ab Mat situps

Time: 14:59

Get Some!

M/22/155/5'5

135 lbs squat cleans. Decline situps.

M/28/174
CFWUx2
WOD as Rx'd: 9.33

First time working out in a couple of years, did the wod but used 120 to make sure I held form. My time was 15 minutes

Just an observation.... I used to get annoyed at all the new folks asking how to do the WOD when it can easily be found on the 'Exercises & Demos' page. Then I realized how cool it was that so many people are starting Crossfit each day and are eager to jump right in! Thinking back, I too was always asking how to the WOD when I started almost two years ago.... I work for a police department that runs about 120 sworn. Crossfit hit the scene last March when one of our Sgts. started doing these workouts that looked really weird. After a month of ridicule nearly a dozen of us were finding out how out of shape we were and were hooked on Crossfit. I'm not involved as most are with Crossfit in regards to going to certs and the such but rely on the WODs to keep my head and body in the game on the road. I go into every fight having the belief that I'm going to win no matter what the odds. I owe a lot of that to Crossfit. That's for all the hardwork coach... JT

30m/172

16:35 as rx'd

situps were SLOW...pretty fried...extended rest is in order

No GHD, subbed regular situps
Squat cleans as rx'd

11:22

Loved it.

Ok this is just too much. The posts about people injuring themselves is ridiculous. Do you not know your own ability? It is your responsibility to scale back the workout to suit your ability!

If you look up a receipt and it makes enough for 25 people and you are cooking for 2 would you make the original or cut it back for just 2?

You have to take the same approach to your workouts. This is not just with Crossfit participants. I see this type of carelessness from people all the time when it comes to exercise and their abilities.

Take care of yourself and ease into a workout. Be responsible for your actions and be smart about what you are doing.

Noon workout min warm-up
135# 8 reps/ Exercise ball 40 SU
then as Rx'd

Horrible form - more like hanging cleans - gotta work on front squats
14:10

m/43/74kg
50kg Full squat clean
SU anchored on floor
7:52 min
Killer!

30yo/M/6'4"/214#

Got my a$$ handed to me this morning. I deserve it though after the weekend I had (+8lbs)!

132# Squat Cleans
GHD Sit Ups..ouch
19:07

just watched the GHD demo and lecture; the demo video alone doesn't quite explain the movement as well as the lecture. now i'm ready. the squat clean is another story... that one is freaking me out. looking forward to it tho..
results later

F/20/5'6"/130

Substituted 65# and abmat situps: 20 minutes

First time with the coordination to do full squat cleans, took it slow to work on form - definitely a breakthrough to be able to do them smoothly.

Just watched the link in # 129

ummmmmm...COPYCAT!!!!

hope they give credit where credit is due!

25m/5'8/195

Rx'd 12.22

M/25/180/5'9"

8:54

Subbed GHDs for decline bench sit-ups. I love/hate squat cleans! Thanks CF

Was there a verified sub 2 minute Fran? I read a post I thought from CFsandiego saying it was on video and would be posted shortly. I can't find anything now...I can't even find the original post. Can someone smarter than me help me out..thanks

13:27

Scaled to 95lbs & un-anchored crossover situps. Avg HR 169, peak 180. At Muscle Gym, San Quintin, Baja California. Hey Paul, (Apolloswabbie), loved your comments re: rhabdo and OCD. I semi-rhabdoed my abs on my very first day at Crossfit HQ doing 3 sets of 10 GHD's, so my OCD never kicks in for this type of wod.

10 x 135# Sq Cleans / 50 x usmc situps
8 x 135# sq cleans/ 40 x usmc situps
6 x 135# sq cleans/ 30 x usmc situps
4 x 135# sq cleans/ 20 x usmc situps
2 x 135# sq cleans/ 10 x usmc situps

Total time--14:56

Temp at 29 Palms--58 degrees
Temp in C'fit Ripper---55 degrees

11:28

medicine-ball GHDs

24/m/250

as rx'd

13:42

only went down 3/4 of the way because my shoulders are too big for the GHD machine. Use the grey one next time.

m/23/6'3/222

As Rx'd

11:18

On Sunday I turned 50.
I am in the best shape of my life.

Twenty-five months ago while on a wilderness hiking vacation in the Colorado Rockies with my Marine Corps husband, I found myself out of breath, with muscles exhausted and admitting that I could not keep up. It was humiliating and eye-opening. Upon my return, I joined a globo-gym where I was matched with a trainer who changed my life forever. Although a globo employee, he was following CrossFit for his personal fitness (and attained a Level 1 cert during the course of our relationship) and he slowly fed me the Kool-Aid.

Now, today, as a 50-year-old, I am a proud CrossFitter who has attained a fitness level beyond my wildest dreams. I haven’t just improved my health – I’ve optimized my health! Instead of watching sports, I play sports! And damn if I don’t look good too. Oh, and on our most recent hike through the Shenandoahs, I turned back toward my husband and asked him if he needed to rest.

So heartfelt thanks to Patrick (my trainer), my faithful Marine, and everyone in this beautiful CrossFit community. I type this with tears of joy and gratitude in my eyes.

Diane D.

m/29/5'3"/150

as rx'd

30:14

NittanyLioness #153:

Happy Birthday! We are all glad you are here.

7:34
regular situps instead of ghd's

squat cleans felt really strong.

M 34/145/5'7"

Scaled to 115lbs: 11:47

20:05 as rxd

Me: 42yo/M/5'10"/174lbs/11.5%BF

Warm Up: Greg A's Warm Up 10 reps per exercise

WOD: 18:23

135lb Squat Cleans: Did full A to A squat cleans. I took about 25 seconds from one rep to the next but did not take a break on any of the sets. This kept my heart rate around 120 BPM, in other words, I was going after it but not really that hard, I have been traveling and this is my first WOD in like a week.

GHD's: Subbed Supermans: I am not at my home gym, Olympic Crossfit, I am on the road and I subbed Supermans making sure that I held each one for a "two count". Supermans are a great exercise but they do not really zap your core like GHDs.

Cool Down: 5 Bar Muscle Ups.

Have Fun, Train Hard,

Billy

Concentrated on form for the squat cleans (which is one of my weak areas)

Time 25:25

My last time was 10:26 but that was with power cleans and regular sit-ups. I will sacrifice my time to get better form...want to achieve the standard.

Army Strong in Cp Eggers, Afghanistan
MSG Mark Nash
Black Dragon 7

bwt. 141 lbs

19:43

135 lbs was prob too heavy by 10 - 20 lbs

subbed 1/2 the ghd su by hanging upside down from bar and then transitioned to a stab. ball/platform wasted a lot of time in my transitions

ran a mile afterwards to loosen up the lower back/legs

how do you do squat cleans? My computer does not allow me to watch vids.

as rxd.......13:25.......jb

10:39

m/34/185/70"
10:01

subbed 115# hang power cleans as I havent quite got the squat clean; swiss ball foot anchored situps

10xHPC+40xSU;8+32;6+24;4+16;2+8

I have got the rhabdo feeling without "coke urine" on a few occasions. 20 GHD situps on a swiss ball did it, long before I knew what crossfit was. jumping pullups as a crossfit beginner. and now GHD situps whenever it's been a month or more since the last time doing them. people say that those particular exercises are notorious for bringing it on. it can sneak up on you because even though you might feel nothing unusual while doing the exercise, and may have been through years of other workouts with high rep situps/crunches, pushups etc, you can end up at least mildly crippled/very sore for days afterward. the first indicator to me is unusual weakness during the hours after the exercise. I'm sure I'll have a bit today from the GHDs which is why I scaled them down and drank a lot of water before and after. finished with an unscaled 6-egg cream cheese and salmon omelet, lots of salt.

31/5'10/195

21:24 1st 3 sets at 95 lbs then 105 and last set at 115. Subbed GHDs (which suck but I don't have the equipment to do them anyway) for various crunch styles at the rx'd quantity.

Been on the program for 3 months and am seeing good definition compared to 4 months ago, still can't compete with ANYONE on the postings though. Keep on truckin' I suppose.

from Kirkuk, Iraq

m/31/6'3"/200

As Rx'd
18:52

35/M/79kg

15:50

In the photo, are they mercs for Aegis?

12:18

135lbs Sqt Cleans, not as bad as anticipated
GHDs worse than anticipated

Diane, (#153)
It's great to hear your success story. I'm glad to hear that you wouldn't settle for being out of breath on a hike and give into laziness. I truly look up to you and I hope some day I am blessed enough to make it to your level of years and be in amazing physical shape like you are (not to call you old, your life has just begun woman). I'm sure crossfit is the key, but nothing could be accomplished without your motivation. Bravo Zulu! (that's crazy Navy talk for awesome job)
Hell, that's given me motivation to see if I can get my mom started on a little crossfit once I get home. She's a tough one to break though.

f/21/5'4"/118

85# squat cleans, rest as rx'd

12:08

m/21/5'11"/210

135# as Rx'd 15:56

squat cleans were more like power clean, then front squat... I have a hard time catching the weight in a full squat, anyone have any tips?

comment #36
A friend of my wife got rhabdo. She was running and passed out then had a seizure or two. She was taken to the hospital and spent almost two weeks in the hospital. What it sound like what happened is she has and had an unknown medical problem(this happened spring of 2008 and they still don't have any answers)that raised her blood pressure. She passed out first and may have hit her head unsure. So then before she regained conscious she had a seizure or two bystanders and ems reports were unclear. She was evaluated for the seizure the fall and the hypertension. And during the stay in the hospital they treated her for rhabdo. Un sure if the rhabdo was do to the hypertension the seizure or the running or the sum of them all.

m34/6'/165

as rx'd 15:12

M/31/6'/195

Med Ball GHD's

12:45

Let me be blunt yall are saying that this workout could make my man parts sore or even worse swolen. I dont know if I like the sound of that. my budies are realy going to call crossfit crazy if it makes my man parts hurt. may not be good to advertise this one.

f/142/31

My gym doesn't have a GHD machine and anywhere I could have subbed was being used so I used an ab roller instead.

65# SC 10 reps
ab roller 50
70# SC 8 Reps
ab roller 40
75# SC 6 reps
ab roller 30
80# SC 4 reps
ab roller 20
80# SC 2 reps
ab roller 10

at home:
Sit ups 50-40-30-20-10

time was 18:22 sorry!

#20 Neil

Actually it is expected for your low back to hurt with GHD situps if you are not engaging the quadriceps to facilitate forced hip flexion. The etiology of your pain is from the ilio-psoas a powerful hip flexor which inserts along the lumbar spine. As Paul suggested contract the quadriceps by srtaightening you legs on the flexion phase of the GHD situp to avoid low back pain and increase the velocity and power of the exercise. There is a video with Nicole demonstrating this, check it out.

To all the newbies of late, do not do the GHD situps if you haven't developed your core strength enough. What is enough? Do some untimed reps on the GHD for awhile until you can complete 15-20 with FROM. Otherwise just do regular abmat situps.

34yom/170/6'0"

As rx'd - 19:36

31yof/126/5'6"

Rest due to injury

M/25/135/5'11"

18:12
Subbed 95# for cleans

#129 Clarke

Great job doing it as RX'd. I understand that you want everyone to know that you did it with the perscribed 135# but just to put it out there, there is a perscribed women's weight out there as well. So when others are putting out they did it as RX'd and showing a lesser weight it might be the xfit chica's showing off their strength!

Just my .02

135 lb cleans
Full weighted situps
But not GHD

15:17

Well not as Rx'd, but still painful:

115# instead of 135, back still hurting somewhat

and straight up sit-ups, no GHD setup

10:51..feeling better after getting a flu shot on friday, and the symptoms this weekend.

#168

Yeah they look Aegis to me, but I think they prefer to be called Personal Security Detail!

19:28

full GHD situps

stacked with deadlifts from two days ago

9:42

110lbs squat cleans last time 12:29. Next time increase weight.

3 sets waiter bows 70lbs
3 sets incline Russian twists 20lbs

m/35/216/5'11

As rx'd (I guess)
12:31

For GHD, I used a bosu ball that allowed me to hyperextend a little & anchored my feet. Would that be a good sub since I don't have a GHD and my gym banned exercise balls cuz some knucklehead was doing dumbell presses on one and busted the blasted thing hurting himself therefore taking it out of all the gyms I use (YMCA)....but I'm not upset.

Warmed up with heavy stretching CFWU - Ghd situps ( I usually add that) x2 + practiced double unders and HSPU.

#55 squat cleans 10 8 6 4 2
GHD sit ups 50 40 30 20 10
Total time :16:18 beat my last time using same weight by almost a full minute. (17:14). Not bad. Took a week off for some serious skydiving and fun! Just ran out of time to work out!Back at it now though!
LYsa

as rx'd 11:12, GHD sit-ups aren't quite where I want them, stretching past paralell but need to get further.

Hi all,

My name is Michael McCoy and I am currently a first year medical student at Ross School of Medicine on the island of Dominica out in the Eastern Caribbean. By the way, there are about 10 hardcore Cfitters out here at the school including myself, and we even started the "Crossfitters of Dominica" club and have even recruited people this semester into crossfit. But I digress......

The main reason for submitting a comment is in relation to the GHD situps and how it affects the muscles of your hip flexors. The past week, my anatomy class/lab has started on the thigh muscles (anterior, medial, lateral, and posterior compartments). These include muscles that are involved in flexing the hip and extending the knee and contain some of the strongest muscles in the body (quadriceps femoris, iliopsoas, etc.).

GHD situps, very effectively, work by promoting strong contractions of some of these hip flexors, most notably the iliopsoas muscle, which is considered to be one of the strongest muscles in the body. The iliopsoas muscle is made up of 3 parts (psoas major, psoas minor, and iliacus) and proximally attaches at specific parts of the lumbar vertebrae and the "inner part" of the hip bone (ilium specifically) and distally attaches at the superior portion of the femur (lesser trochanter).

In my anatomy book, this is said verbatum about the iliopsoas, which I found to be ignorant and, well, stupid. It states "The iliopsoas is also capable of moving the trunk. Bilateral contraction initiates flexion of the trunk at the hip on the fixed thigh-as when (INCORRECTLY) DOING SITUPS (GHD's in a CFitters case)-and decreases the lumbar curvature of the vertebral column.

Basically, the authors are stating that the GHD movement, or "incorrect" situps, are an inefficient movement that promotes incorrect movement of the iliopsoas hip flexors. I found this to be funny, yet surprisingly ignorant of these "anatomists" that wrote the book. It just goes to show that crossfit and its movements are so "different" compared to the public's perception of "correct muscular movement" when working out and exercising. Just thought i would share this piece of info

13:59

m/27/6'3/186

subs: knee to elbows for GHD

15:43

that was brutal...

m/29/5'8"/162

Subbed decline bench situps for all but the last ten GHD situps. Squat cleans a Rx'd weight.

19:49

Still working up to being able to do 150 GHDs situps this work out would require.

So... I just wrote an email to GymJones.com inquiring as to their credit to Crossfit. I combed the site and found no mention of Crossfit. If you guys want to check it out and tell me if I'm wrong about that being a ripoff. Anyway, I'll let you guys know the response as soon as I get one, if I do.

m/19/145

rx'd
11:41

I don't remember my score the first time i did this workout, i lost the paper and this is my second attempt but i know it was somewhere around 30:00, Crossfit is the best. I was doing extra running and swimming on top of the WOD, it helped but there is nothing like just sticking to rx'd!

As rx'd
23:46

I would say GymJones is legit

~9 min as rx'ed

Used 55kg, normal situps

Rd1: 3.45
Rd2: 6.25
Rd3: 9.15
Rd5: 11.40

38/m/190
anchored situps (no ghd equip)

8:50

m/37/5'11/190

As rx'd 23:00

m/37/6'2/192

11:38

this was WAY easier than I thought it would be.

Sailor Erin - There has been discussion on here in the past from Coach about "gymjones". The trainer there is Mark Twight a former CrossFit trainer and one of the guys that was there in the beginning with Coach. There are even some things in the CF Journal that Mark has been given credit for. Now whether or not he is "legit" I guess is a matter of opinion. But he does have a CF background.

Sailor Anthony (yes, i'm in the navy as well)

m/34/5'8/150

Did squat cleans as rx'ed and decline bench sit-ups. Cleans felt good at that weight. 11:36 first time doing this workout really enjoyed it.
Thanks Coach,

Get Fit, Get Trained, or Get Out the Way!!

GHD Sit-ups on Yoga ball, weight as Rx'ed.

Time: 13:49 minutes

CFWU- minus extensions
40lb- cleans
(12,10,8,6,4)
17:13

27 / M / 175

13:23

Full Squat Cleans, which felt good

Sub' GHD's for Ab Mat

comment #194 Sailor Erin

i just read an article about gym jones and mark twight's relationship with glassman and crossfit. He was a coach, and was there in the beginning, and he does state that some of Gym Jones is derivative of crossfit, but that's how training is. It is also derived of many other things, any time we make our own training we use what we learn. It is completely legit, Mark Twight and the athletes he worked with at the time found CrossFit to be hurting the endurance in their sports. Thus he branched off, it's that simple. I believe CrossFit is the best for me and my goals, but for some people it tips the scale towards strength and away from endurance too much. For me, and seeing the results in Gym Jones, their conditioning tips the scale too much towards endurance and strength would suffer. It's all a personal preference, I prefer CrossFit's balance, some people do not.

Did 10-8-6-4-2 115lbs. squat clean
25-20-15-10-5 GHD sit-ups

Time - 12:15

13:39 as rx'ed, GHDs way slow as abs are still sore from Mr. Joshua. Quads were hurtin' hard, too.

Goal was straight through touch-and-go reps for the cleans but that didn't happen. I actually missed a rep on the round of 6. GHDs horribly broken, I wanted to do 10 sets of 4 and 10 sets of 3 for those rounds but the ended up being broken into 2's with less rest. Abs destroyed.

As Rx'd 12:02

should squat cleans be easier than power cleans (landing in that nearly quarter squat position)? i typically dont do squat cleans because the other is more comfortable but i want to work on what is correct. am i just lazy, cuz squat cleans kick my ass?

m/28/205/6'

As rx'd 17:43

For those that need to see what a squat clean is, the video of Greg A and Annie performing Elizabeth defines what a well executed squat clean is.

S/F

Ok, well, then I'll be the first person to admit that I'm a jackass. I honestly thought it was someone trying to rip off Crossfit's ideals, and I guess if it's ok with Coach it's ok with me. I guess I have another email to write. I told them straight up that I would be the first to admit if I found out I was wrong, which apparantly I am.
I still didn't find on the site where they say something about Crossfit, but it's ok. I'm an ass.

14:30 foot anchored situps, rest RX'd

Teri f/36/5'7/150

95# full squat cleans
GHD sit-ups

17:05

First time using this weight and the GHD for this workout, so this is my new baseline.

I am seeing some real improvements lately. Is it me or the N.O. Explode? Who knows. Who cares.

At VIP on severely declined su bench, squat cleans as RX'ed:

Last Time: 13:13
This Time: 7:37

As Rx'd: 17:50

29m/70"/155

subbed 115 squat cleans
13:20
Jayson
16:45

24m/155/66"

as rx'd
16:27

That was just brutal.

I did the clean squats from the floor to full squat with 205lbs. GHD's as RX'd. 12:23

M/37/185

substituted 115 lbs. Could clean 135 but couldn't squat clean it.
Don't have GHD machine so constructed something close using plyo box. Wasn't efficient when switching but atleast did the WOD.

32:05

12:46 as Rx'd

knee is slightly stiff from yesterdays max weight attempts...hard to extend completely...maybe a rest day tomorrow

SQ Cleans as rxed
un-anch situp

10:31

SUB 95# sc

20:00

M/39/150

m/41/163/6'

used 115 for squat cleans; otherwise, as rx'd

23:44

As Rx'd
15:26

16:24
need to improve form

13:32 as rx'ed. It was kind of downhill(in a good way) after i finished 30 reps of the set of 40. Fell on my first clean of the 8 reps. Quads were feeling it. Started moving my receiving position out a little and made it easier. Situps were at least 180 degrees but not much more.

148 5'7.5" 33 yom

sq cl as rx'd (135)
straight leg situps on floor due to no GHD mach.

14:07 pr

note to self- in last 5 days 275dl x75, 147 back ext, pr in 5x3 dl (db bwx3 ((300lbs))- with more low back rest this should be improved upon by 2-3 min. next time as butt, hams and low back are tired-

Warm up: 400m run, PVC shoulder & push presses, air squat fixes, a few med ball cleans.

20:15 scaled to 95#. Could've gone heavier. Still have some trouble with all the blood sloshin' around in my head during the GHDs.

Afterward practiced PVC snatch & air squat fixes for awhile.

56/M/6'/201
Played tennis for hour and a half and then scaled workout to 90# due to a bit of tennis elbow.
13:05

Slower, but improved.

Scaled: 42kg Squat Cleans
Subbed: Sit-Ups instead of GHD
Time: 18'24"

vs

080601

32kg Power Cleans
Sit-Ups
14'23"

F/32/64kg

That was yucky...

Did 95lbs squat clean and GHD's
time 16.12

11:44

subbed abmat for GHD, midsection is still smoked.

...abmat didn't make it any easier for me though

Oh my...
Squat cleans are definitely my weak point

19:25
95# Cleans

I made sure every clean was a full squat clean...

26/F/130

26/m/201

as rx'd

dropped wt to 95lbs, and went half way on GHD situps

time: 14:18

As rxd
17:18

36 y/o male, 150#, 68"

10 pullups
6 ring dips

WOD modified
100#Squat Cleans 5-4-3-2-1
GHD Sit ups 25-20-15-10-5

Time 9:16

17:35 @ 115#

As Rx'd:

14:20

Wow...this kicked my ass, GHD situps doesn't compare to anything else!

CFWU Std.

Not as Rx'd scaled to #95 for Squat Clean
10/8/6/4/2
50/40/30/20/10 situps

14:20

extra
Dips, pullups, 1000m <4min, 2xPAC Laps 1:33

19:30

as rx'd: 8:34
last time i think i used 115 and did power cleans and got over 20 minutes. Crossfit has immensely improved my fitness

Rx'd 8:02

29/m/5'11"/202

As Rx'd

10:09

bwt: 198

Went and visited Chris at Crossfit Lexington. Great facility and awesome WOD. Thanks for all the info and gracious hospitality.

3 rds
500m row
30 kb sdhp (53lbs)
30 pull ups

time 15:31

BRUTAL!!!

m/36/1.96/101kg

For time: 13:40
30 kg Squat clean, 10 reps
25 GHD Sit ups
30 kg Squat clean, 8 reps
20 GHD Sit ups
30 kg Squat clean, 6 reps
15 GHDSit ups
30kg Squat clean, 4 reps
10 GHD Sit ups
30kg Squat clean, 2 reps
5 GHD Sit ups

i used a Skippy ball for the GHD sit ups

CF since june 2008
the Netherlands

approx. 15 minutes.

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

If a little does the trick then more must be better.

(MOD)WOD

For time:
135 lb Squat clean, 10 reps
30 CTB Pull-ups
50 GHD Sit-ups
200m Run
135 lb Squat clean, 8 reps
25 CTB Pull-ups
40 GHD Sit-ups
200m Run
135 lb Squat clean, 6 reps
20 CTB Pull-ups
30 GHD Sit-ups
200m Run
135 lb Squat clean, 4 reps
15 CTB Pull-ups
20 GHD Sit-ups
200m Run
135 lb Squat clean, 2 reps
10 CTB Pull-ups
10 GHD Sit-ups
200m Run

27:03

34/M/134/5'6"

SCALED (see below)
TIME=16:26

95 lb. squat cleans
1st 37 situps were GHD, afterwards all were regular situps, feet anchored by barbell

27m/6'8"/213#

Had to sub regular situps. Otherwise, as rx'd. 10:30.

M/19/150lbs/5'9"

dont have ghd at UPenn's gym, just did regular situps

other than that, as Rx'd with 135lbs: 15:06

Chresten 13:46 with 95lbs
Christian: 14:48 with 105lbs

M/34/5'10"/200lbs.

Subbed decline sit ups - weight as Rx'D for cleans

9:25

Can't do olympic weightlifting in our college gym. Subbed 135 lbs thrusters for the squat cleans and abmat sit-ups for the GHD sit-ups (no GHD in the gym). Time = 8:39 using the prescribed rep scheme.

5'4/170/30m

22:13 Rx'd

Ouch, the last time I did this WOD, I got it in 12:03. WTF!!! I was definitely hurting from the double dip yesterday, catching up with the previous days workout, but damn. I did hit a minor equipment snag. I took my shoes off, after the first round, because I decided I'd rather do the squat cleans barefoot. I soon discovered that this was a bad move, as I had a greatly deal of trouble keeping my bare feet from slipping out of the rollers on the GHD. Oh well, lesson learned. I also got this pounding headache that started in round 3, probably because I missed a meal yesterday (forgot to take food with me to work). Then, by round 4 my lower back was hurting so much that I could only do 3 or 4 situps at a time. Rest day is going to be very welcome tomorrow.

Had to scale this one.

95# Squat Clean

10:45

wrist is killing me. These are really tough with a bad wrist

33 yom 220 bwt

wod
135 squat clean
unanchored abmat situps
time: 11:01

15:55, as RXed.

subbed regular sit ups
135 squat cleans
10:06

as rxd
13:45
could have gone quicker but the ghd's made me heli-dizzy

m 30/175/6'

95#, as rxd

9:48

killer on the quads!

25/m/5'11"/175

as rx'd
26:29
GHD situps with full ROM are another exercise I suck at along with ring dips

scaled to

115lb Squat Clean
No GHD thingy so did steep decline on sit up bench and tried to mimic GHD form...

10:31

cfwu x 2

133lb squat cleans
GHD situps

29:00

did in garage so had to do situps on the floor...12 minutes 30 seconds...this seemed quite easy...this is my 5th week of following wod, was today easy or am i just getting used to these workouts? or are ghd situps that much more difficult then sit ups???

22/m/ 6'2/190

as rx'd

4.19
5.34
4.14
2.53
.53

17.53

m/28/6'1/188

15:11

10:09 as rx'd

2 seconds slower than last time
done at the academy

M/29/190/5'9"

sub decline sit-up for GHD

14:30

my back is toast

19:05

Squat cleans as rx'ed
Subbed GHD's with deline SU's on the steepest setting.

This was my 2nd time doing squat cleans so I really focused on form and not falling over!

27/m/5'9/175

RxD

8:16

I will be sore as hell tomorrow! Thanks coach, good one today!

Never done squat cleans until today.They are definitely the hardest of the different variations of cleans I have done.
done workout as rx'd though 25:58
36 y/o male

Only 30 kg, time: 15:30
(did the exercise after 20 mins on a stairmaster)

did power cleans (knee) 6,30 4,20, 2,10 5:51

as rx'd 17:42
5:09/4:48/4:24/2:25/:53

Pulled a stitch out of my palm doing cleans and bending the wrist back on the catches.

M/51/214/5'10"

Scaled wt to 95lbs
Sub'd Ab Mat for GHD
Otherwise as RX'd

14:02

Enjoying my garage gym (still sparsely equipped but working on it). Big door wide open, light rain coming down, old dude rock playing in the back ground. Looking out at the Iowa countryside. Beautiful.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Squat Clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 25:14
GHD Sit-ups below parallel, arms at sides.
Foam roll after.
Compared to 080601: 28:47

Subbed 75lb clean
GHD was up a flight of stairs and down the hall. But since I can do those and suck at cleans didn't want to substitute, so made the trek each round. Probably added 5 minutes to my time.

29:01

Scaled squat cleans down to 95lbs, feel like I could have done more. And did 50/50-GHD/sit ups.

12:19

m/30/5'6"/145

M\43\190

14:30, subbed regular sit-ups for GHD
135# full squat cleans...those took it out of my thighs

F\40\150

12:40, subbed regular sit-ups for GHD
95# full squat cleans

9 min

CFWU x 2 (subbed rowing MUs for PUs and dips)

Did modified GHD situps (on steeper decline SU bench, performed GHD SU), otherwise as RX'd.

16:14:37

A couple slowdowns, but squat cleans felt stronger today (despite doing Linda yesterday :P) and mod'd GHD SUs unbroken. Great stuff!

#272 Jason Khalipa: Just wanted to say you're inspiring. I really appreciated your interview on Crossfit Radio, great stuff.

Incidentally, every day this cycle I've had to tell somebody "sorry, I'm still using that" (I'm always a nice guy about it), and suprised no one tried questioning me further when I tell them I do workouts for time. I'm thinking of getting several laminated signs that say "Do Not Use This Equipment: Being Used In For-Time Effort. Thank You." Got the idea from that "Get kicked out of your gym in 10 days or less" from CFJ, and it would definitely save me some time when someone asks if they can work in or when they don't understand the meaning of draping a towel at a station.

Take care!

OK...can't resist this...to Charlie post #277..

"is this Heaven?"...No, it's Iowa!!!

Sounds great.

warm up: 3 rounds cindy (5 pullups/10 pushups/15 squats)

subbed 95# for the squat cleans
rigged ghd situps on a preacher curl bench, feet under bar

13:38

Man...I actually loved this workout! I was definitely working on my form for these squat cleans and had a few broken sets.

#115 Squat cleans and 25.20.15.10.5 for the GHD's.

16:06 after waiting on the GHD for about a minute.

M/26/166/6"

As rx'd

11:04

subbed AF sit-ups for GHD

12:10

impressed myself with the form but i sure will be hurting tomorrow

For time:
95 lb Squat clean, 10 reps
50 GHD sit ups
95 lb Squat clean, 8 reps
40 GHD sit ups
95 lb Squat clean, 6 reps
30 GHD sit ups
95 lb Squat clean, 4 reps
20 GHD sit ups
95 lb Squat clean, 2 reps
10 GHD sit ups

P Time 11:19
O Time 17:00

CFWU with 1 mile run

115 lb cleans and toe touches (lying on back, legs pointed straight up in the air) - 10:33

then did DL workout from yesterday with minimal rest b/n sets (1-2 min) - 225, 245, 275, 275, 275

Can't wait to hit this one tonight. It's been a tough couple weeks of CrossFit and tomorrows a much needed break.

I screwed up Mr. Joshie the other night. I finished three rounds before I realized that I had been deadlifting 270 pounds and not the prescribed 250! My ass was killing me the day after.

pack as