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 Rx'd:

95 lbs

25:23

44/6'1"/185

as rx'd: 11:10

full rom on the ghd sit ups.

Ouch!!!
used 95# for squat cleans
14:47

f/27/128

used 125 lbs
12:06
M/20/5'9"/173

45/76"191

CFWUx2x16 (no situps)

subbed 115# squat cleans

12:52 (improved by 3:40)

3:42
3:56
2:57
1:42
0:44

M/44/5'11"/190

21:14

Did Buttercup using 45lb as rx'd

6:57

29/f/115

10:47

95# squat cleans
ghd with swiss ball and lat pull-down

21/M/6'/170

As Rx'd

9:32

felt really good after, it looks worse on paper than it actually is.

28/m/175

subbed unachored abmat sit-ups

15:12

Anthony (M/29/168)

Time: 6:36 (PR)

Felt pretty good, no coughing.

As Rx'd

17:20

Glute hams made me lightheaded and as a result, pukie tackled me from behind.

M/24/5'10/180

As R'xd

9:17

All this Rhabdo talk is making me worry a little too much while I'm working out. Kind of messes up your concentration.

m/24/6'1"/230

Warmup
walked 3 miles with my wife

WOD
12:45

did power cleans from the floor because i still can't seem to get the full squat right without busting my ass

did regular unachored situps because i had no way to do GHD.

still paying for my time off

subbed GHD's for weighted situps (10kgs)
squat cleans as rxd

Brian 10:11 m/200/23
O town 10:48 m/200/23
Chris 9:30 m/190/30

In Brazil and it is always fun watching the whole gym come to a stand still.....the looks are priceless.

get some!

#250 thanks for the inspiration (i think?)

10 Sandbag Cleans
40 Pullups
50 GH situps
60 double unders

8 SBc
30 pu's
40 GHsu's
50 du's

6 SBc
20 pu's
30 GHsu's
40 du's

4 SBc
15 pu's
20 GHsu's
30 du's

2 SBc
10 pu's
10 GHsu's
20 du's

29:56

M/22/5'7"/155#

GHD sit-ups w/ a smith machine and a bench. Thanks, FAQ.

As RX'd: 13:40

31/m/188

Power Cleans

11:51

20:23

9:29 as rx'd

Good times.

Evan

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up cleans 10x65#, 5x80#, 3x95#

WOD:
95# full squat cleans
full ROM (floor touch to toe touch) ghd sit-ups

time = 11:20

woohoo! cut over a minute offa last time. happy with this considering i lost a bunch of time traversing (nearly tripping over the benches/machines/dumbbells) between bar & ghd and havin to re-adjust the rigged up hamstring pad before each set of ghd.

#262 Amanda - nice work goin sub 10!

F/40/5'2/120

67# full squat cleans
GHD sit ups with full ROM

20:40

first day back doing any upper body in 2 weeks

30yom,5'9, 165#
as rxed
14:57

Messed this up.

Went down in increments of 5 for the sit ups, and went down to 4 reps in cleans.

used 135# for first set and half of second, switched to 95# to work on form.

Urgh

13:24 makeshift GHD

33/m/5'9/172# I must suck becasue I subbed 195 for squat cleans... 23:39. Or maybe the rest of you guys rock...

16:30 as rxed

Olivia
subbed 85lb bar
subbed anchored situps with 10 weight on chest.

15.50

37M/5'10"/165.5#

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

As Rx: 13:31

Cool-down: hamstrings stretching; foam roll.

PR by 2:30. Controlled descent squat clean (no bumpers); hand to floor GHDSU. Abs were still a little sore from doing Mr. Joshua so I wasn't expecting a PR.

25/M/185lbs/West Chester,PA

Substituted GHD's for floor situps

Total time: 15:50

Sub'd sit-ups over swiss ball w/ feet anchored for GHD situps; otherwise, as rx'd:

12:32

Felt good w/ the squat cleans - all one smooth motion and all sets of cleans unbroken.

8:09

as rx'd:

9:14

Had to do dynamic leg raises because back pain from poor deadlift yesterday was to bad. Not sure of time was just fighting through

Anthony Bainbridge #302

Damn Son! Nice time.

M/24/255

as rx'd

17:10

17:11 ghd went slow. no break on cleans.

32/m/200

11:24

instead of GH Situps...did situps w/feet locked and hands touching behind head, then full situp finishing with hands touching feet

also ran 1.5 mi as warmup...ran a 9:46

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
23-226
14:42

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

105lbs squat clean
19:08

had to do situps as i don't have the necessary equipment to do GHD sit-ups, otherwise as rx'd

10:36

cleans started slower in first 10 than i had wanted. GHD sit-ups def would have slowed this time down

LOOKING FOR HELP WITH THE NEGATIVE TRANSITION WHEN DOING THE MUSCLE UP. I HAVE A HARD TIME WITH THE REGRIP. IS THIS SIMPLY A STRENGTH ISSUE?

as rxd: 12:25

I remember this one from this summer, 135 Sq Cleans were barely an option then, now I could bust right through. Subbed regular sit ups.

12:04

that wasn't to hard...
subbed anchored ball sit ups with full extension

8:50

M/26/150
Burgener Warm up with PVC

didn't have access to a GHD so thought it would be fun to sub with K2E's. That sounded good in theory and sucked ass in reality! just the challenge of the K2E's and the grip element of the combination slowed me down big time.

24:07! Ouch!

Used 115# (up from 100#)
Straight leg situps

11:02

Rowed 500m after the WOD for a PR of 1:31.0

32/f/5'4"/130

Wow. I'm really excited. I did not remember having done this in June. It was the day before our affiliate officially opened! My time was 19:59 ...

...exact same weight 95# (w/unanchored AbMat situps)

9:06

I am thrilled. I've been on Paleo/Zone now for over a month and the PRs are NON-stop! I highly recommend it! WooHOO! Doin' a little happy dance right now! I remember how hard 95# front squats used to be for me - now they feel really solid.

17:40 as rx

ghd killed me, went down to 3-2's

35 minutes

GHD fashioned w/ inclined sit-up bench to hold the feet w/ a bench. No full hyperextension back to the floor. Squat cleans as Rx'd.

27/m/181

As rx'd
18:50

As rx'd

14:44 (previous was 15:35)

m/40/220/5'11"

RX'ed

18:01

9:08
135 # cleans with sub of situps. Cleans were straight sets except for 8 ( 6-2) . Situps on floor, feet under the bar. Last time was 11:30 same weight and same workout, same place. Felt wicked today, couldn't beieve how much faster I was... Please leave my back and hammies alone.

M/24
Bwt:200(finally put on some of the weight I wanted!)

Mixed in starting practice and lighter version of wod, important practice tommorrow.

Incline trainer 50% 4mph 20lb vest 30 second warmup
Incline trainer 50% 4mph 20lb vest 50ft hose bundle 5 sprint 15 seconds
Incline trainer 50% 4mph 20lb vest 5 sprint 15 seconds
Incline trainer 45% 4mph 20lb vest 50ft hose bundle 5 sprint 15 seconds
Incline trainer 45% 4mph 20lb vest 2 sprints 15 seconds

Wod not as Rx'd: 115 SC's, abmat feet together situps started in the round of 8. 5:45, practice tommorrow

1mile wu run
115lb squat cleans
reg situps, unanchored
11:00
2.5mile run

Did one arm Kbell cleans with 2 pood and regular situps time was 8:55…didn’t think that was enough so did more kbell cleans but 10 on each arm then 8, 6, 4, 2, 1,…..should have done it that way to start

Closest I could do to 135# was 137.5# (62.5kg)
Did GHD situps on bench with feet under smith machine, this doesn't really work that great in my opinion as you don't get the under calf support this way and I felt it was harder to really extend my legs aggressivly.

Anyways otherwise as rx'd

19:10 (PB)

Last time was 19:44 with 2.5kg less weight.

oh... I just realised that last time I only used 42.5kg so Iactually did this 20kg heavier and still got a better time... I'm much happier with my time now lol.

60KG + collars (so 133+ but not quite Rx'd :-(

19:27

wore brace on left hand

hard to keep time today. about 25 minutes.
115#, then had to drop to 95# half way through the 8s. frustrating.

as rx'd

11:45

#307 Jay M

What is a sandbag clean, how much weight did you use, how does it compare to barbell cleans, and what the hell were you thinkin with that workout (lol)?

Cleans as rx'd
Subbed regular sit ups for the GHD sit ups.

took it slow today and focused on proper form for the cleans. lately the cleans have been giving my wrist trouble because i can't catch it good yet. it took me about 25 minutes to complete, but i can catch the clean a lot better now.

8:38
(ab mat sit-ups)

47 / 172

as rx'd -- 18:29

damn, I was proud of my time till i saw everyone else's.

105# Clean Squats
45 deg decline bench sit ups

25:03

Wendi

95# squat cleans
full ROM GHD's

16:45

f/5'8"/28/140

Greenville, SC

clemson rob --- go tigers

14:16 PR - as rxd

last time was 21+ with 115#... man that makes me feel good

30/M/77kg

60kg Squat Cleans
Sit ups across bench with feet anchored.

8:29

Deadlift
295 x 5
345 x 5
375 x 5 (pr)

320 x 12
Rest 1:00
320 x 9
Rest 1:00
320 x 6

5 rounds
7 muscle ups
21 Tire Flips

15:34 as Rx'd

Those GHDs aint no BS that hurt but not in a rhabdo way :)

15:23 Sub 115 lbs, anchored situps

13:25 as Rx'd

Cleans unbroken, GHD situps done with full ROM

#353 CarlG

Dude I have been asking myself what I was thinking for the last hr! hahaha

Seriously, the sandbag clean is a great exercise and you can find some videos in the CrossFit Journal. I basically shoulder the 115# sandbag in a full squat. It is less efficient since you must regrip and position the bag with every rep and also start much lower than the traditionl clean. My guys and i use this movement often since it really develops grip and adds much instability to the clean which further develops core strength. Give it a shot!! E-mail me for some tips on hommemade sandbags.

12:26. Anchored situps.

yes....done! Not as required, but as close as possible!

135lb squat cleans (broken)--10, 8, 6, 4, 2
GDH Sit ups (on 45 degree bench)--50, 40, 30, 20, 10

19:25

Yes...GDH is my goat!

Aloha,

Jordan

First Post!

115 lbs. Clean / GHD

8:57

Should have went for the full wt. but I'm mainly working on technique still. Can't wait 'til the next time this comes around!

Cheers!

M/31/5'5"/155

47/M/5'9"/170

115 for the Squat Cleans
GHD Situps

19:22

First WOD. New to oly moves so I used 95# (probably very sloppy form). No GHD, so med ball with anchored feet.
Crossfit Warmup 1x
400m Row
Bergener Warmup
Scaled WOD 9:58
Post stretching

Thanks crossfit!

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

Time: 18:59

as rx'd, full range on the GHD. My watch malfunctioned so I didn't get a complete time except round 1=3:29 and round 3=2:21. So, call it 11 minutes since round 1 is 1/3 of the total work. GHD was way harder than the squat cleans, but my lower back is ready for a day off.

is there anyway to post the next day's wod earlier? i live on the east coast and would like to have it ready for the morning workout

first day back to the .com wods after programming my own for a year.

WOD (155# squat Clean/ghd sit-ups)
time - 13:54

the ghd sit-ups killed me! I never thought I'd say this, but the cleans were just rests from the sit-ups.

30/m/195

13:03

ghd sit-ups only to parallel.

30/M/190

I thought I did is as rx'd until after I finished. No wonder my time was 3 minutes better.

I started with 10 cleans and 50 situps instead of 10 situps.

time was 9:54

CFWUx3 less situps
25:47

25/M/6'0"/230
As Rx'D:
25'18"
Probably could have been faster but I had to share the GHD.

M/40/5'10/190

I am one day behind. I did yesterday's deadlifts.
Been getting over the flu, it kicked my ass! Gonna take it easy this week.

Deadlift - 135x5/225x5/315x3/365x3/3/3/3/3/315x20
2 sets of glute ham raises 10 reps ea.

Back and hams are torched!

light wu

as rx'd

19:46

as rx'd
13:28

As rx'ed

16:19

M/36/5'11"/175

13:38 as rx'd.

M/37/150

Full squat cleans all of them! For the first time! Received the bar really low and felt great. No GHD Abmat situps
10 SC 135lb
50 Abmat SU
8 SC
40 Abmat SU
6 SC
30 "GHD" on a physioball w/feet anchored
4 SC
20 Abmat SU
2 SC
10 K2E

11:15
Loved it! Great cycle

31/5'9"/170

11:58 rx'd

All sets of cleans unbroken but GHD was a pain.

f/5'10"/175

95# squat cleans, subbed sit-ups for GH
15 mins

M 30 6'2" 188

as Rx'd

10:57

... ouch...

I missed a few wods over the weekend so I warmed up with 3 reps DL up to 300 # and then Isabel, 1st time as rx'd. Slow going, 2 failed reps - 14:37.

M/31/140

Subbed regular situps with 20lb ball.
135lb squat cleans

20:15

only 30 secs slower than 6/1/08 with 115lb cleans.

woo hoo... 135 was heavy!!!

BW 70kg

15.23
as Rxed
60kg Squat Clean
GHD Sit Ups

lifting boots ZK bar

M/37/190

Changed up the time I do my workouts. Harder to get intensity up later in the day.

135 lb. squat cleans
Abmat situps

10:15

25/M/5'9"/178

As RX'd

2:23
2:27
2:12
1:17
0:44

Total = 9:04

m 36 bw 160

Day 93 of Burpee Challenge

Done with 95 lbs full squat clean.

25:42. I need a lot of work on my GHD sit ups.

M/31/5'7/177
As rx'd
13:05
GHD on a tire.
Still sore from Mr Joshua. This was terrible.

No GHD machine so subbed with 2x SU
First time doing this one. Really liked it.

18:25

m/37/5'8"/144#

This was my 1st time doing this WOD as Rx'd using full weight (135#)
18:33

last time was with 95# Squat cleans (14:57)

37/6'2"/195

Time: 14:59 as RX'd

Not a new PR, but considering how sore I was from the other 150 GHD situps we did the other day, I'm happy with it. GHD's were back to the floor and they were tough!

28 minutes with 100 # sand bag

also time for a potty issue with my three year old who likes to hang out in my lab(garage gym)

F/114/23

95# squat cleans
GHD sit ups

13:42

m/26/5'10''/195#

as rx'd 10.17

m/21/5'10"/143

warm up - jumping muscle ups x 10, seated mu's x 5

Puppies:
For time:
65 lb Squat clean, 10 reps
65 lb Squat clean, 8 reps
20 Sit ups
65 lb Squat clean, 6 reps
15 Sit ups
65 lb Squat clean, 4 reps
10 Sit ups
65 lb Squat clean, 2 reps
5 Sit ups

time - 9:05

I think my form improved the further into the workout I got. Just a sign that I need to push harder next time?

Done with H2H over head kettle bell swings 2 Pood standing on cinder blocks for deep squat, then anchored sit ups
20/50
16/40
12/30
8/20
4/10
m/51/215
16:05

m/39/5'4"/140

As rx'd

18:36 (8:18 faster than previous best time)

m/27/185

Cindy as RX'd:

16 rounds.

M/23/6'1"/230

This is my second Xfit cycle, and boy is this program kicking my butt. Not enough core strength for GHDs, but substituted deep incline situps to really get the hip flexors, which almost killed me. Squat cleans as rx'd.

22:57

also did Xfit Endurance this afternoon: 3 x 1K sprints with 30 lb load, 5 min rest between sprints. talk about a smoker.

m/31/230/68"

As rx'd 14:47

M/50/170/5'8
135# squat cleans
no ghd/subbed ab mat
6:03 come get some!

8:30 sub ab mat situps

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

Still scared of GHDs. Modified so that GHD sit-ups on 50,30, and 10, and regular sit-ups for 40 and 20.

As modified, 11:57.

Kate-24.f.5'4''.115lbs

All sit-ups were regular. Squat clean with 55lbs.

As modified, 7:22. Will throw on a lot more weight next time.

M/19/5'11"/155

115 pounds for the cleans

19:52

32/m/165

cfwu x2

subbed ghd situps with anchored situps. did not have a ghd situp machine this time.

11:52

last time as rx'd 14:40

M 37 5'10" 151.5#

:s/135# squat clean/70# DB squat clean (2x35# DB)/
:s/GHD situps/situps/

15:15.72

m/30/180

Subbed ghd situps for situps on an incline situp bench

13:16

sub 45kg squat cleans and mix of bench situps and v-ups = 15:24

25:33

Didn't time this one, just wanted to get through it as Rx'd. Two main goals... get through the squat cleans, and go straight through on all of the GHD sit up series. I didn't stop on the sit ups, and I got through the cleans without pooing myself, so hoorah!!!

I gotta do heavier squats and cleans.... and everything

I hate GHD sit-ups. That's why they're part of my warm up now.

As Rx'd 19:56

Had to slow down on the cleans to focus on form. Once I did, they were easier and I think I actually performed them faster with less struggle.

15:45 - absolutely no effort to make myself go fast today

11.01 - As Rx´d

12:23, as rx'd
Worked out with the Firefighters from FOB Falcon on my way home for R&R.

Scaled to 95#:

18:08.248

Subbed with 50kg Squat cleans, full GHD Situps

28:00

need to improve this!!

Subbed decline situps...10:27.

40/m/176cm/71kg

52kg (115 lb) Squat cleans
GHD-Situps

15:24

M/42/75kgs

17m 21s

Sq/Clns - 58kgs (best yet)

Swiss Ball Sit ups

Performed in 15:36 awesome Work out.

Scaled for deadlift WOD for all 5 rounds of 3 215 to work on good form and technique

Semper Fidelis and God Bless

As rx'd: 7:30mins

WOD as rx'd,
13.28.
really felt it on my legs in the ghd's right after the squat cleans,so i guess that's why it was set up that way,had to break the ghd's into 10's,whereas usually i can do 30+ straight through,great combo for all round taxing of the body !

As rx'd

16:42

Almost puked

17:20

50kg; no GHD: elbow to opposite knee sit-up from supine.

m/29/73/188
Scaled Squat Cleans: 115
GHD as rx'd
22:37

12:09
regular sit ups

Age 37
BW 188

CFWU

14:11, subbed ab-mat situps (don't have a GHD)

19 mins cleans as rx'd but no ghd, so just sit ups with feet under the barbell.
Found myself wailling and able to power clean but the squats were tough.

Scaled back to 110lbs to focus on form and just about nailed it, still haven't got a smooth transition from the clean to the squat.
Subbed crunches for GHD sit-ups.

17:52

M/47/6'/184

Scaled back cleans to get correct form
All GHD's done as rx'd

75# x 10 reps
95# x 8 reps
115# x 6 reps
135# x 4 reps
135# x 4 reps

M/25/5'8"
220/14%

Just getting back into crossfit, post what I can.

13:04 rx'd

F/27/5'3"/150

Warm up of 1mi run, joint mobility, 3x 10 pull ups, 10 dips, 10 back extensions.

70# hang clean squats, slomo ball sit-ups = 14:00

34/M/183

as rx'd
12:50

10-95LB. SQ.CLN.
25-GHSU
8-SQ.CLN.
20-GHSU
6-SQ. CLN.
15-GHSU
4-SQ.CLN
10-GHSU
2-SQ.CLN
5-GHSU
9:37

TAM
SAME REPS
45LB.-SQ.CLN
SIT UPS
6:31

28/m/185
subbed incline situps for GHD (no equipment)
rx'd as rx'd
13:07

38/m/235
as rx'd
19:37

30/m/170/5'9"

as rxd 10min

29/M/245/6'1"

Subbed situps for GHDs, otherwise done as rx'd
11:41

13:09 AS RX'D

33/M/180
17:15 as Rx'd

23/F/5'7"/145

sub'd 65# & regular sit-ups, feet anchored

19:00

Could have gone for more on cleans - next time! Also, deadlifting yesterday made sit-ups NOT fun.

17:12
As Rx

115#'s with abmat sit ups 7:25

maybe real ghd's next time

M/41/5'11"/185

115# squat cleans; unanchored sit-ups

13:30

F/38/5'6"/140

75# squat cleans; modified GHD sit-ups: ankles under stool weighted with DBs, body to horizontal off shed doorway, then up to touch feet

15:54

25/5'9"/138

11:51 with 42 kg (about 93 lbs) and GHDs with a bench

M/27/5'9"/187

As Rx'd. Sub - Stability Ball GHD Situps

17:50

m/30/5'10"/215

no ghd at the gym. did situps on a decline bench

14:46

13:15 did the ghd sit ups on the swiss ball, all else as rx'd.

no cfwu
dragged my butt thru this
25:19
115 lbs
not a good day - abs still sore from b4 waaagh

Scaled to 94#
11:09

14:01 today as rx'd -- a minute slower than last time, my fitness level has declined, but the whole eating 45 minutes before didn't help the process either.

14:50

Added 10 pushups after each round

23/m/192lb
12:56

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

BW: 182

Subbed 65# for cleans and situps on bench simulating GHD. Time: 14:48. I had to scale weight way back because of elbow tendontis.

10:25. Not a totally legit time as we had to substitute ball crunches instead of GHD. No question GHD would have added time! Workout felt great! I love to see cleans or squats in some format with these workouts!!

m/31/5'9"/167

subbed GHD Sit-ups for regular Sit-ups

15:30

135 lb Squat clean, 10 reps SUB 95 lb Hang Squat clean
50 GHD Sit-ups
135 lb Squat clean, 8 reps SUB 95 lb Hang Squat clean,
40 GHD Sit-ups
135 lb Squat clean, 6 reps SUB 95 lb Hang Squat clean
30 GHD Sit-ups
135 lb Squat clean, 4 reps SUB 95 lb Hang Squat clean
20 GHD Sit-ups
135 lb Squat clean, 2 reps SUB 95 lb Hang Squat clean
10 GHD Sit-ups

11:19

NOTE: Nursing a right hip muscle pull.
-----------------------------------------------------------------------------------
Compare to 080601

135 lb Squat clean, 10 reps SUB 115 lb
50 GHD Sit-ups SUB Anchored Sit-ups
135 lb Squat clean, 8 reps SUB 115 lb
40 GHD Sit-ups SUB Anchored Sit-ups
135 lb Squat clean, 6 reps SUB 115 lb
30 GHD Sit-ups SUB Anchored Sit-ups
135 lb Squat clean, 4 reps SUB 115 lb
20 GHD Sit-ups SUB Anchored Sit-ups
135 lb Squat clean, 2 reps SUB 115 lb
10 GHD Sit-ups SUB Anchored Sit-ups

17:25

I should have upped the weight on the cleans.
Yoga-ball GHDs
As rx'd:9:13

19:32

Last day of week off.

22:15

used 111 lb, substituted straight leg raises

-->time at least a couple minutes slower because of people taking my clean bar

24/m/160lbs/5'10"

13:58 at CF Pittsburgh

First post in a while...

110lbs and no GHD-rack so i did 50 situps each round instead 22min

still a day behind

21:14

as Rx'd

25/f/5'6"/149

used 95 lbs on the squat cleans.

41:56

Was slowed up a lot by light-headedness/nausea. I'm not sure if it was from eating too much or too little or just from all of the GHDs sloshing my brain around.

M/27/185

As Rx'd

20:46

25:17...149/166
Scaled to 115# squat cleans and reps of 15/10/10/10/5 on GHD sit-ups.

37/m/5'11/160

msn+ohs: 3x3 83#
hsn+ohs: 3x3 83#

subbed 103# clean & jerks and unanchored sit-ups
15:52

23/m/169
As Rx'd
13:10

subbed 115# front squat for squat cleans due to fracture in hand, otherwise rx'd.

11:53

32/m/210/6'5"

18:51

32m/5'10"/195#
As Rx'd
19:00

26m/5'10"/176

10:40
subbed SU on decline bench
rest as RX'd

48/m/190

As Rx'd. 16:02. To much distance between platform and GHD machine at local robo. Kinda counts as cardio, eh!

bw256 - bloated from last week in Toronto on business.
20:37. Last time was 22:11, even though I was only 244lbs then. Same subs, hanging leg lifts

32/M/6'0/192

Practice: Handstands

Train: Rx'd, 17:09. Core is destroyed.

m/190/28/6'3"

As rx'd 24:55. I'm dying. My abs have never ever felt like this before. They are completely exhausted. I can't even stand. I'm going to die tomorrow. Holy sh!t.

scaled:

85 lb squat clean
regular situps

20 minutes

m/27/195/5'11"
cfwu
subed swiss ball s/u
20:11

Wow, that was rough.
24 MIN. 19 SEC.

as rx'd 17:11
GHD su killed me after doing "Mr. Joshua" 2 days ago.

Warmup, then:

(115# Full Squat Cleans)

21:22

Practice snatches and OHS

My lower back hates me right now.

9:15 rx'd

19:25

60kg on the squat cleans and swiss ball stylee GHD su's.

as rx'd 40

85lb cleans

13:30.....

need to work on those hips.

M/28/6'1"/225

OCFWU x 3 @ 10

12:55 as Rx'd

Built up to 365 x 3 squats to finish off what the squat cleans started

M/26/6'4"/230

First time doing Crossfit. Wow...

195 lb cleans & GHDs on a swiss ball.

Next time doing regular situps...

22:00

Meant 95 lb cleans

M/22/6'2.5"/211

9:29

That felt really good. I did normal situps since I don't know what a GHD situp is and can't seem to find it on the site. All I see are glute-ham situps...

as rx'd

time = 14:13 (3+ min improve over last)

M/29/6'3"/175

Subbed Front Squats @ 115lbs
Subbed Situps

9:34

station 4 ,
I completed a 1.5 mile run as a warm up, and I think it helped out my time
11:13
tito

M/48/6'1"/210
13:42

F/37/123
scaled to 95lb squat cleans; GHD sit ups
15:15-
yesterdays D.L.: 185x3, 195x3, 205x3,215x3, 225 x3

24/m/180

as rx'd 17:32

M/40/180

No GHD machine so I subbed sit-ups on a decline bench, as steep as it allowed.

14:10. A PR and 2:20 faster than last time.

More better faster

12:26
Love the GHD's, I need to do more of those!

Substituted regular sit-ups

15:48

M/32/188/6'

as rx'd
15:27

core is completely dead after this 3 day cycle + last (Joshua...)

12:05!!!!

subbed 75# for cleans, trying to ligthen up the weight a little with the WOD and concentrate on time . . .

10:45 subed regular sit-ups

First time for these clean squats. Loved them.

time was roughley 17 mins.
subed in 95#'s since it was first time. wanted the technique to be good more than the weight.

subed decline bench situps. hurtin right now! Did this on the rest day so its going to suck the rest of the week considering i don't get a break till next time. BRING IT.

25/m/5'8"/157

95# SC
7:30

m/34/70/190

13:12 did this after "King Kong"

12.41

Subbed 145 squat cleans, and did 10 GHD SU + the balance in abmat SU. 10+40, 10+30, etc.

Ran test PFA this AM, crappy SU/PU but 11.26 on the 1.5 run, well within striking distance of my 11.15 goal.

Played w woodyband assist MU tonight - multiple sets w red/blue bands, focusing on false grip work. Paul

Careful on this one folks.......gave me a mild case of rhabo a while back.

M/24/6'2"/160#
subbed V-Ups for GHD Situps
15.32

F/31/5'2"/130#
65#'s, subbed V-ups for GHD Situps
21.15

scaled cleans to 100lbs, did regular sit-ups:

11:23

36/m/157.5/5'4"

Other than a few power cleans that I had to ride into a front squat in the beginning(these got better as the workout wore on), I pulled this off as rx'd :16:22

51M 5'9" 182 11:11 WITH 95# COULD HAVE AND SHOULD HAVE DONE 115# Next time.WOD followed by Run Tagata 30 sec on 20 off X8 9 on incline at a 8:30 mph pace

Incline sit-ups
19:36

Getting better with FS

Subbed
115 lb Squat clean, 10 reps
50 Anchored Sit-ups
95 lb Squat clean, 8 reps
40 Anchored Sit-ups
95 lb Squat clean, 6 reps
30 Anchored Sit-ups
95 lb Squat clean, 4 reps
20 Anchored Sit-ups
95 lb Squat clean, 2 reps
10 Anchored Sit-ups

Time: 10:39

M/25/6'1/175

Subbed 115# power cleans &
regular situps

approx. 10 minutes

Really having trouble getting into the full squat position on the cleans. Will need to dedicate some rest days to working on form. Oh well . . . still a great workout today.

34/M/190/6'

Subbed straight leg unachored situps with reach to sky, no GHD

9:55 pr by about 4 minutes

M/23/5'8/184

Did it with regular situps in 6:22. 2 Mile run thereafter in 11 min.

M/22/6'1/185

As rx'd made up on 10/15/08

16:23

GHD's were done on a non-adjustable machine which resulted in cramping and burning in quads way more than usual. Squat cleans felt good though and were almost all unbroken (never stopped for more than 3 or 4 seconds).

M/46/145

CFWU2

HPC'sx3 for WU at 45,65,95,115

16:01
Cleans with 135lbs but broken into halves for the early sets; 5-5,4-4,3-3,4,2
Situps were on GHD with arms on chest for only the first 10 of each set. The balance of situps were feet anchored army-style.

m/19/159/5'9"

subbed anchored sit-ups

15:31

36/m/172

subbed 135# deads 12 reps x 5
subbed knees to elbows 50.40.30.20.10

Jennie: 27 F 160# 5'9"
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

Time= 12:56

Did regular situps vice GHD sit-ups.

Joe - 11:24
Paul - 12:05

As Rx'd

11:45

25/M/185/6'2"

CFWUx2

WOD as rx'd

6'04"

28/M/165
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

sub'd situps for ghd

Time: 14:13

6:12; 10-8-6-4-2 (95lb. squat clean/GHD sit ups)

m / 170

115lb clean and jerk
ghd as rx'd

21:00

did this a day late. really sucked today. lungs had nothing and legs were jello.

still managed a 3+ minute pr...

15:15

Vance

Declined anchored situps

21:51

M/36/170

as rxd. 10:35.

115lbs + decline bench situps

12:05

Marissa - 45lbs + decline bench situps

12:25

14/10/08
60kg bar (135lb=61.29kg)
Sit ups over swiss ball with feet anchored
14:35
R1: 4:08
R2: 4:00
R3: 3:23
R4: 2:06
R5: 0:56

Unanchored regular sit-ups

20:45

as rx'd about 17 minutes

subbed 95lbs on the cleans
situps on a swiss ball with feet under a bench
17:35

some guy walked up immediately after I got up from the swiss ball (where my water bottle and journal were sitting on the bench) and put a bar on the rack and started putting weights on it. i was 5' away doing 6 cleans, so i let him keep it up until I was finished. i went over and took the swiss ball out of his hands and sat it back down saying "I'm using this", took his weight off the bar and sat it on the floor. who did he think the water bottle, towel, and journal belonged to?

m/33/165
cfwu x1

subbed regular situps for GHD situps
Time: 14:00

(was surprised it didn't take a half an hour so I did two more rounds of the cfwu)

RX'd: 17:11

m/26/68"/151
Wes:
13:27 as RX'd.

Tom:
23:41 with 75# and decline bench for SU.

Matt:
17:52 as RX'd.

17:35 with 95lb cleans (i suck at cleans)

No GHD subbed regular situps

Power cleans rather than squat cleans (knee problem)

14:06

Done Weds. outside.

Subbed mat situps a la Speal for GHD. Otherwise as Rx'd.

13:42 (Will drop at least a minute next time).

Charity-
95# Sq. Cln.
GHDSU
10:46

My wrist is still hurting, so I subbed 20# Dynamax squat cleans for SC. Clearly, this is a lot less, but I want my wrist to recover. I did 2x DSC for 1 Rx'd SC. Did sit-ups with ankles under bar at MacDill gym. We really need a GHD.
9:23 mid morning after doing the DL 3x5 WOD
35m/170/68"

10:45 regular sit-ups

M/25/165/6'0

21:49

m/30/6/210

Subbed regular sit-ups instead of GHDSU.

15:22

26/f

man weight 135#
Squat Cleans and GHD rx'd
22:16

34/180/6'3"
29:50
Sucky time, almost over my cold. Went to just past parallel on all GHDSU's. These were the time killer for me. I was down to doing sets of 3-4 at the end. I can't believe I'm saying this, but I actually liked performing the squat cleans (at least compared to the GHDSU's). They were broken as 7/3 and 6/2, all other sets straight through, controlled drops except for last rep.

6'/185#/45 yo

16 minutes
broken sets
squats could have been lower when tired.

10:24

did on wed 10/15
cleans get me out of breath faster than any exercise out there.

M/30/215/6'

Sub'd 115lbs
regular situps (no GHD here)

7:20

Hey all I need some people to compair my times with via e-mail... I scored an 8.50 on this WOD

I feel that this would be a great motativational tool for myself and anyone else involved...

Age 52/BW 250# subbed 95# for cleans (15:05).

Rx

18:22

happy to have done the prescribed weight and ghd

m 44 5'9" 181

As Rx'd

12:08

AOCF

M/30/5'9"/165

Couldn't find a GHD, so did regular situps; otherwise as rx'd.

16:32

30/M/180

Completed on 10/16. Subbed unanchored sit-ups for GHD (none available): 11:23.

35/M/175#/6'0"

WU: row 500m, Burgner (x3), 45# OHS (x15)

WOD: As Rx'd (Full Squat Cleans, GHD situps)

12:25

Cool down: row 1000m

a couple days behind due to moving and firearms quals...

as rxd

But forgot to start timer until 2nd round... so...
rounds 2-5 (10.06)

a couple days behind due to moving and firearms quals...

as rxd

But forgot to start timer until 2nd round... so...
rounds 2-5 (10.06)

27/m/75kg

19:30

33/m/142/64"

As Rx'd

11:30

doing this olympic life stuff with 135 has made me a lot stronger.

F/25/155/5'3

12:45

100lbs for squat cleans.

m/36/185

Still recovering from a month of illness...

as rx'd except 80# squat-cleans and unanchored situps.

15 min.

This WOD looked EVIL on paper and the first 2 rounds were... after that it seemed to absolutely fly!

13 minutes (rough estimate based on wall clock with no second hand)

Great Workout!

13:32 subbed unanchored sit ups and power cleans

24:20 as rx'd

11.17 as rx'd. Pretty beat up today after adding in a lot of extra cardio Mon- Wed. Need to be under 10 next time

29 yom 225# 6'1"

subbed straight leg sit ups with a balance disc under my lumbar for GHD sit ups

12:31

GHD sit up may have added some time but not much

32/m/6'2"/207

9:40

No GHD, so I did bent leg situps on a Swiss ball, making sure to touch the back of my hand on each rep. All situps unbroken, squat cleans were 6+4, 4+4, 3+3, 4, 2.

Phil 4:13

m/34/200
11:03
no GHD = abmat situp

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

Wasn't able to complete this until today. Spent the last few days studying for an Algebra test. The price you gotta pay for an "A" in college.

As Rx'd

24:57

Completed day 25 of my Burpee / Double Under Challenge as a W/U for the WOD.

Thanks Coach. I may not be the fastest by I am getting faster and stronger. I am proud to say I CrossFit.

OooRahh CrossFit.

M/43/178/70"

as rx'd

14:34

Done at home outside
60kg power clean - didnt squat clean.
and sit-ups on make shift GHD milk crate with pull-up pole.

11.33

32 male, 167 lbs.
11:07

Brian C:

25 MB cleans, 15#
50 GHD sit-ups
20 MB cleans, 15#
40 GHD sit-ups
15 MB cleans, 15#
30 GHD sit-ups
10 MB cleans, 15#
20 GHD sit-ups
5 MB cleans, 15#
10 GHD sit-ups

19:09

22.m.134.65"

as rx'd but with normal sit ups
10:43

Last Time:
22:16 but with makeshift dangerous ghd

10:03 as Rx'd

CFWU x 1

12:32 (19+ previous)

Cleans were unbroken except for second round (6/2)
GHD Situps -- 40/10, 20/10/10, 12/10/8, 12/8, 10

Not doing three rounds of cfwu really helped.

10:50 (regular situps)

35 lb DB otherwise as rx

14:20

as rx'd :15::55

as rx'd

17:13

cfwu2
burgwux2

as rx'd

14:45

M/31/5'4"/150
As RX'd
12:20
Thought time was pretty good even though I was wiped out coming into this workout.

m/36/142

@ home, 120# sqt clns, ghd su as rx'd, 15:13.

last time, 100# sqt clns, 13:43

25M/6'6"/235lbs

10:10

done with 155lb squat cleans

as rx'd

19:17

basically power cleans with squat
sub anchored sit-ups
dropped to 125 after 3 in round 1
dropped to 115 after 2 in round 3
29:13

10/15/08

27:00 m

as rx'd:

19:50

as Rx'd: 13:11

m/25/140lbs

used 115lbs, otherwise as rx'd... 25 min.

m/41/204

11:55

sub- swissball situps

23/m/6'7/235

Subbed steep incline situps for GHD.
Scaled 110 pounds for cleans.

13:58

sub 95# for squat clean and decline situps for GHD.

21 minutes

M/47/240

16:48 as rx'd

48/m/145
105# cleans
reg situps
8:52

14'56"

10 rep set - ~80#
8 rep set - ~100#
6 rep set - ~100#
4 rep set - ~120#
2 rep set - ~120#

rowed 3k

15:21

subbed incline sit ups (bench) for GHD

F/28/170/28

Subbed Cleans: 45kg

16:25min

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

Subbed 63kg (about 138.5 lbs) squat cleans instead of the 135 lb.

Total Time 8:53

45kg clean

16:25min

F/28/170/55kg

Used 115#
Did 10 GHSU each round

m/23/140

subbed 115lb

20:08

lower back was killing me while doing the ghsu. not a good mix after deadlifting heavy the day before

scaled to 65#

first time doing squat cleans. Felt SLOW!

17:54

f/25/5'9

as rx'd

11:24

last time 14:45

subbed regular situps for GHD situps:

15:44

************************************ 10/19

24:11

m35/5'8"/167

14:15 as rx'd, that was a doozy

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

weak at this one: as rx'd:34:00

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

16:04

Still working on my form on squat cleans.
No bench or ball so subbed v-ups for GHD situps

17.48
squat cleans felt good, still can improve on technique.
did GHD on back extension, there is still alot of room for improvement

took a week off last week so catching up on the good ones.

m/19/190

22:08 as rxd

Did incline sit-ups vice GHD

14:45

f/25/125

Sub incline bench situps
sub #65 Squat Cleans

13:30

18:25

23/m/190
17:56
GDH Situps on ball (and Ouch later!)
cleans the hardest part

m/27/5.8/170

subbed full extension crunches for ghd's due to moderate soreness in abs...

15:17

About 15 min:
65 lbs squat clean
25 GHB
75 lbs
20 GHB
95 lbs
20 GHB
95 lbs
15 GHB
105 lbs
15 GHB

as rx'd

15:17

15.07

95# bar and situps on a regular bench with hands going back to touch the ground. Felt great.

4.34
4.08
2.55
2.18
1.12

... figured out how to use my watch!

Subbed incline bench sit ups:

10:11 - PR

M/52/185

8:34 as RX'd

CFWU
24:35
M/47/184#/72"

13:27
used 95# bar

all situps unbroken & at speed, so it's the dang squat cleans that slowed me down...

As Rx'd

13:22

m/36/6'4"/97kg

Pack:
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

After the first set did half distance ghd situps as have sore back from deadlifting a couple of days ago.

Felt like I could have dome porch version as squat clean was comfortable.

14:36

m/34/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.

22:02.

Disappointed with time. Probably took longer getting into & out of weight bench than before. And more breaks during rounds of GHDs.

19:10 on 6-1-08

On 10/19/08:
6 x 3 powercleans
155 x3, 165 x3, 165x3, 175x3, 185x3, 185x3

Then, subbed anch. sit-ups for GHD
8:27 new PR

old PR was 9:21 with anch. sit-ups and hands behind head

scaled: 50kg squat cleans; ab mat sit ups

10.49

As Rx'd

14:10

11:14

As Rx'd

15:10

bwt: 165

the porch time: 18.04

CFWUx2
Burgener warmup
20:25
At the gym.

105# FULL SQUAT CLEANS
GHD SIT UPS ON A BENCH WITH FEET UNDER BAR

14.45

GOT A KILLER HEADACHE FROM THIS ONE.

subbed 40k full squat clean
13:45

37m/170/5'10

Rx'd
10:45
Too much sugar yesterday. Mabey max weight snatches hurt too? Felt week and lathargic.

35M175
did 20, then 10's as real GHD situps, finished with regular situps

16 mins

Tom 115
16 mins

35F127
15 mins 55#

oops tom did 95

As RX'd 136#
19:18

Subbed 95 lb squat cleans.

12:01

Warm-up
- C2 for 5 min.
- Front Stretch kicks, 10 per leg

WOD:
65# squat cleans, 10 reps
GHD situps, 25 reps
65# squat cleans, 8 reps
GHD situps, 20
65# squat cleans, 6 reps
GHD situps, 15
65# squat cleans, 4 reps
GHD situps, 10
65# squat cleans, 2 reps
GHD situps, 5 reps

Time: Roughly 14 min. (Took my time concnetration on the technique of the clean).

44/m/165

As Rx

18:01

PR!, try to do SQ CL unbroken next time

7 min and change

Sub'd anchored situps, no GHD available

Full cleans

as rx'd: 15:46

cfwu x 1
wod
sub'd 115# for cleans
and situps on swiss ball w/ feet anchored
15:44

21:17

subbed anchored sit-ups