22 / M / 5'9" / 125

Holy Lord. I can't even do a single 135lb C&J with both arms.

Great work, Jesse. I'd like to attempt a 1 arm Isabel. Perhaps with 95 lbs.

whaaaat! That video was rad.

workout just had to be something that i need to go to the gym for didn't it...but it's cloooosssseed!!!

NOOOOOOOOO!! =(

Shoot I knew I should have bought some weights for use at home. The gym will be closed for this due to Thanksgiving. Can anyone think of something to KB swing that would be close to 2 pood that people might have on hand? Maybe I'll have to save it for Friday.

Knowing how much effort goes into a normal "Grace" with two arms, I just watched that video with absolute amazement! A very productive application of force!

That one-armed grace is SICK!

God Bless CPO Nate Hardy's family. RIP brother.

Happy Thanksgiving!

3,2,1...

I love this workout! I like to add in 4 burpees too for every set. Makes it so much more difficult.

One armed Grace. I like it! Not sure if I can perform a one armed 135# C&J, but I can't wait to try.

#6 Yeah I was hoping for a non-gym workout as well. Everything is closed tomorrow.

Looks like I'll be rigging the rings off of my apartment complex once again...and need to think of a sub for KB swings

Wow! A pretty brutal week!

wow. that performance was nutz! strong work. he made the cleans look easy!

Yes in Ref to #13 yes it has been a brutal week. Must be because of all the Turkey about to be eaten. Can't wait to try out the new 2 pod, been eyeing it and it seems to scream pain. 3-2-1 Go

Pure awesome-ness.

New to crossfit...the workouts are amazing...does anyone have a sub for the muscleups?

thanks for the great workouts and the motivation

I used a five gallon bucket filled with gravel before I could afford a kettel bell...

Definitely a lot to give thanks for this year. The great CrossFit community is definitely on my list. Thanks Coach for everything you do.

love it. solid work, jesse.

I love the Grace videos - Throwing Grace, Uneven Grace - My absolute favorites!!

135 one arm... no prob! oH SHIT WAIT IM AWAKE NOW. Sub for the muscelup. is it because you have no rings or muscle up isn't you yet? try a muccleup with a rubber band or a bench. put your toes on the bench or in the band and try a muscle up. there is a a video on it somemwhere check youtube. it help me get the whole tech down. gotta go finish my one arm 135# jerks now.

Hi Jason (#17),

There is an official Crossfit substitution of performing multiple reps of pullups and ring dips for each rep of muscleups prescribed. However, in my experience, the muscle-up is better trained for as well as emulated by the following.

- Explosive pullups, trying to get as high on the bar as possible. Low rep sets with a strong kip. Break up the set as soon as you lose that pop. Performance goal here is to get as high as you can above the bar.

- Alternated with the deepest ring dips you can safely do. The focus here is on depth, not rep count. Go as deep as you can for you. Your shoulders will eventually adjust to the depth. Don't rush it so you don't hurt yourself.

You can add a weighted vest to the above if they are too easy, but if that's the case, then it's probably technique, not strength, that's holding you back from the muscleup.
Hope this helps.

Matt

Best example of how to do a jerk so far! Showing how much your legs are involved in the lift,

wow that was amazing! I just tried 45# (bar only) one-handed clean and jerks and couldnt even do ONE!

Happy Thanksgiving--heres to staying away from the potatoes and stuffing and loading up on tryptophan-loaded turkey!

Woah, that was just wacked. What a beast, holy moly.

RIP Nate Hardy, this one's for you and your brothers.
As for the one armed Grace video, that was some seriously strong work. For the first person to critique his form or anything else, I like the quote from Talladega Night's Cal Naughton Jr.: "I'll sock you right in the mouth!"

That was cool.

That was the most ridiculous thing I've ever seen in my life.

utterly ridiculous... wonder what he c and js with both for a max

i smell a big number

A one armed Grace is pretty sick!

That one-armed Grace was effing INSANE!

so 2 pood = 70 or 75 pound dumbell?

that was tremendous! i cant wait to to see the takers on this one!

#11, Wood:

I hear ya, man. I'm ready for a rest day. 3-2-1 Go...

#31

2 pood sub can be found in FAQs and "start here"..

This one will be a tough one but I may luck with a buddy at work with his kettlebells.

Happy Thanksgiving from all of us out here deployed.

Unbelievable. one-armed grace? What comes next the 3 fingered Grace? Wait a minute...that might be nice.

all my respects to Nate memory RIP, I.'ll beat my last time 14 sets and two muscles-ups...this is by far my best WOD thank you coach for make us train this hard i absolute love it...from Ecuadorian crossfitters to you thank you so much..... One question for every one what do you think about milk? Like non sugar fruits shakes i'm always fighting to keep ripped i only drinked them after the WOD

Dude I was there in the background! That was the coolest thing I have ever seen live. It was amzing, I started looking at people's faces afterwards, everyone's jaw was dropped. Jesse is the man, couldn't be a nicer more laid ack guy too!

SO thankful to coach and the entire CF community. I feel blessed to have my health and be able to get up tomorrow to attack a WOD. Even more blessed that my 7yo can sometimes join the fun.

Tomorrow will be the Turkey Trot... Run 5k for time!

But, thank you Coach for reminding us how thankful we should be to those who risk and sometimes sacrifice their lives for this country.

Happy Thanksgiving... now, back to that turkey!

Get some!

That is some impressive stuff. Hooyah 1 arm grace.

DAAAAAAMN!!!! Thats insane!!! I hope to someday do this as Rx'd

COOL! NATE! VERY COOL.

ROBERT S.
TUCSON, AZ.

I've been doing cross fit for close to 3 months now and I have made some improvements in the short period of time but I have such a long way to go. After watching this video I can see I have still not earned the title of "crossfitter" yet. Of all the videos I have seen, this video is the one that motivates me the most to earn that title. Well done Jesse, but you dont need me to tell you that. Here I 3,2,1 go again...

That, my friends, was totally bitchin. One armed Grace. Unbelievable.

I can touch the middle of my stomach to the bar (hard enough to knock the wind out of myself), but I can't figure out the transition. Any light switches to activate my light bulb? I do dips all the way down to where my hands touch my armpits... Just can't put the two together... The guys that don't even crossfit with me jump on the bar and smash out multiples after never having heard of them... SOOOOO FRUSTRATING!

I am thankful for finding Crossfit, it has helped me to realize that someone can achieve what they want if they work hard for it.

Thanks again.

20 mins

2 x "muscle ups" ([4 x 60lb/60lb "pullup" lat pulls], [4 x 55lb/55lb "dip" tricep push])
4 x "handstand pushups" (4 x 40lb/40lb db military press)
8 x 35lb/35lb db swings

Completed 5 full rounds plus all of the "muscle ups", half the "handstand pushups" and all of the db swings in the 6th round.

One Arm Grace..too cool for school. Love it.

Just wanted to wish everyone a Happy Thanksgiving from the land of sand. Please be sure to cherish the quality family time today. That is what I miss most of all. None the less, we will still have a great day filled with delicious food and brotherhood!

This is my second week in CF and one of the things I like most of all is the comment posts and message boards. There is almost a family feel to it. definitely a tight knit group with great camaaderie. Thanks CrossFit and thanks coach for helping me find the path to true fitness! Keep up the great work everyone!

Freak. I can do one arm snatches pretty well but 135 -30 times?!
Clean and jerk?! No way I tried it and it killed my wrist. Maybe I could perfect the technique but jeez. Probably not doing nate today. Friday fo sho tho.

#49 Iraq Fire Chief -

Thank you for your service to our country!

We will say a prayer for you and your brothers and sisters who stand vigilant in the defense of our freedom - god bless you all.

Tomorrows WOD will be in honor of "Nate" and all you other MIL/LEO heroes.

Sub 45# weighted pullup/dip for each muscle up
62# KB is the biggest thing we have
Boots and Utes
7 Rds + PullUps+Dips

I'll get you yet you dirty MUSCLEUPS!

#5 Reagan,

This is thanksgiving. Don't one of your relatives have a 2 pood kid that would love to be your sub for the swings.

Though really the WOD could have been kid swings - until the kids you bored or max reps.

pullups x 8
ring dips x 8
handstand pushups x 4 (very limited range of motion)
handstand push up modified with feet on bench x 4
70lb dumbbell swing x 8

7 rounds in 20:00

daaam. one arm ! !

might have to give that a shot !

great job ! !

Saaaaaaaaweeeeeeeeeet vid CF Tribe!

M/29/73/183
Jumping Muscle-ups
90-degree handstand push-ups
75lb dumbell swing
9 rounds

Bar muscle-ups
30kg dumbbell swings

10 rounds

Dear Jesse Emers,

Frankly, that was awesome.

This is how little CrossFit brats trash talk at school: "My grandma can do one-armed-Grace faster than your Grandma!"

That was incredible. These main site videos never cease to impress. I am just waiting for the day I will be able to do a regular Grace as rx'd!!

Happy Thanksgiving to all the crossfitters! Being deployed in Iraq right now, I was glad to honor Nate's memory with this WOD. I had to make some subs due to limited equipment/still being a crossfit noob, but this WOD still smoked me and I feel great!

6 pull-ups/6 dips (sub for 2 muscle ups)
4 HSPU (feet on wall for stability)
8 DB swings w/55lb DB

5 rounds in 19:21
29/M/5'9"/195

unbelievable - i want that guy tested, not for drugs, i want him tested for human dna, he has to be from another planet

That video owns. Equal single arm strength and skill is the real deal.

I would actually like to correct myself and not say arm strength since I know the power comes from the legs and hip drive, and the arm is just a transition point to get it over head.

I would like to say equal skill, coordination, and stability for each side is the real deal.

Good Work!

That what Im talking about. One arm each side a true balance of strength. Awesome

2 muscle ups
4 HSPU
10 KB swings 1.5 pood

10 rounds

25/m/200/5'11"
A big thank you to all of our service men and women, your sacrifices do not go unnoticed. RIP to all of our heroes.

4 rounds as rx'd
then 2 rounds with 4 pull ups/4 ring dips per muscle up
then 8 pull ups, 8 ring dips and 2 HSPU.
Got 13 rounds last time but the last time I tried to do muscle ups the day after doing 150+ GHD situps I couldn't get one, so I'm not too unhappy with my effort. Also, it's 7:16 am on Thanksgiving morning and I'm done working out for the day.

150 5'7.5" 33 yom

15 rds + 2 mu's and 4 hspu's PR-
last time was 15 rds even

muscle ups- no kip to full ext and turnout at bottom (no jumpoffs)
hspu's- head to floor
swings- to overhead (swings were especially brutal and i had litte pop in them after doing the 75 250lbs dl's yesterday

Thanks as always to our Heros, Coach and this community!

Ready for more!

Bunch of crazy Jersey Bastards. Now I got to try this one armed grace.
Nice pull up bars system by the way.

I wanna say real quick, thanks Coach for all you have done. Crossfit is an epidemic that will soon take over the fitness industry.

Also want to thanks our military members for serving this great country. We are blessed to have them.

Lastly, thanks to CFHQ for giving me the opportunity to affiliate. I am a LEO and believe that Crossfit will probably one day save my life. Check out our site. It hasnt been linked yet to main page, or search engines, but looking for honest opinions. Thanks CF community.......

www.crossfitnwa.com

m/6'1/190/28

7 rounds of

8 pull ups
8 dips
8 95# shoulder press
8 2 pood kb swings

EQUIPMENT SUB FOR KETTLEBELLS

Before I bought a few KBs I used to use an old propane tank for the KBS. I took the top off it and would fill it with sand until it weighed 35# then used water until it weighed the right amount (only went up to 1.5pd, never tried 2pd) then tighten the top back down.

I used a few pieces of old garden hose slit lengthwise on the handles wrapped with tape to stop my hands from getting cut up.

If you are short, you can stand on cinderblocks so you have the clearance to make the swing.

Enjoy.....

Way to represent NJ!
Awesome video!

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Kettlebell swing 32lb x 5-5 dumbbell swing 50lbs x 5 55lbs x 3

7 rounds
HSPU with feet on rack
60lb dumbbell swings

Compared to 081001: 6 rounds with negative HSPU against wall
Foam roll after

Jesse is the real deal, folks. And he actually make it look easy!!

M/24/6'6"/205lbs

7 Rounds

Substituted Muscle-Ups for pull-ups and dips and shoulder presses for handstand pushups.

Happy Thanksgiving everyone.

CFWUx1
100 double unders
45 burpees

40 pound dumbell for kettle bell swings

round 1: NOT as rx'd 1 muscle up and 1 sub
Round 2-6 AS RX'd!!!! YIPPEEE!!!!!!!!!!!!!!

Total rounds: 6

HAPPY TURKEY DAY!!!! TOODLES! :)

m/43/74kg
Second time "Nate"
2 MU, consecutive
4 HSPU (weak ROM)
13 DB (20kg) Kettlebell swings
13 rounds, up from 10 last time

Mmm Good morning everyone and Happy Thanksgiving

I am thankful for:
sore hamstrings
sore lower back
sore upper back
and
sore chesticles

However, since the gym is closed today, all i really have to worry about is moving my hand from plate to mouth :)

Respects to Nate will be paid tomorrow!

8.33 rounds (through the pu/dip combo)

Sick work on the 1-arm Grace.

at work with 70 # dumbell swings
9 rnds.

wu: 500m row, 3x10cfwu sans dips, pull ups

10 rounds complete. skipped HSPU's on round 11

bw 165

subbed 3/3 per muscle up
hspu assisted

11 rounds

+ 24 lb weight vest

Happy Thanksgiving. Thanks to coach and the community. Thank you to all of our service men and women.

10 rounds
subbed 3 pu/3 dips for mu's
shoulder presses
26# kb

Happy Thanksgiving everyone!

Mark: 9rounds + 3 MU, 4 HSPU, & 6 KB (finished 8th)
subbed 3 'assisted' muscle ups.

Theresa: 10 rounds
(subbed 6 pullups/6 dips for MU, no bands on pullups!! slightly improved ROM on HSPU)

45/M/154#

15 rounds plus 1 M.U.
used two 1 poods instead of a single 2 pood

#80 Eric
I'm not Thankful for them, but I feel them just the same! Wow!! We must be doing something right, yeah? I just saw that post and it made me laugh! Headed to the gym now!! Whooo!!
Second time to work out at the new CrossfitNWA gym. It's finally here!!

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

2 mu = 6 pu + 6 dips
1.5 pood kb swing

9 rds. + 6 pu, 6 dips

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

Sick vid. To me, that's more impressive than a 2:00 min Fran. Looks like I have to add 1 arm C+J to my goal of 1 arm pull-ups.

Happy Thanksgiving everyone. Eat up (but only Paleo food, of course.)

Jesse...whoa!

Bloody hell. That video was the most incredible CF performance I've ever seen. Flawless technique, too. What. A. Beast.

Happy thanksgiving, all.

It's morning here in Cleveburg and the sun is shining! Frost on the ground, almost all of the leaves have been picked up. It's only a bit past 10, and we expect to see neither hide nor tail of the Bingo progeny until the crack of noon. Quiet and contemplative, Mrs. Bingo and I move quietly through the downstairs, the dogs already back asleep. The day's challenge--the turkey is still frozen! Ah well...

It's Thanksgiving in the U.S., and as we've seen above it's Thanksgiving all around the world, wherever one might find an American. Thanksgiving is unique among holidays in the U.S. in that it is almost totally devoid of commercialism, pure in both its intent and application. Today we gather and we give thanks. We are Americans, after all, and no matter how difficult we find our present circumstances we are still a fortunate lot.

Crossfitters all over the world will gather at an affiliate, in their garage, or here at CFHQ. It's a big table with room for pretty much everyone who needs a place. Pull up a chair. The fare is plentiful and the hosts are generous. Grab a burpee; pass the kettlebell, please. There's enough for everyone. This is my third Thanksgiving here and wow, look at all the people!

Thank you, Coach and Lauren, for setting this table. Thank you for saving me a seat. Thank you to each one of you here in the "virtual gym" for giving me someone to workout "with".

Happy Thanksgiving.

6 rounds as rx'd

M/32/6'2"/190

5 rounds

subbed 3 pullups and 3 dips per muscle up
subbed 8 x 95lb barbell press strict for 4 x hs pushups

12 rds as rx'd

GET SOME!

Happy Thanksgiving everyone. We earned the 14,000 calories we're about to eat!

as rx'd.

11 Rounds (+2+4)

Thank god for rest days.

25/M/5'10"/168/CF for ~9mo.

what is that song?!

8 rnds
subbed 4 pullups and 4 dips for each muscle up.
strict form on HSPU.
used 55# dumbell for kb swings...the heaviest I had.

35/M/170
Sub'd 11 55lbs KB swings
12 Rnds

M/52/175
Subbed pull-ups and dips for muscle-ups = 13 rounds

7 rounds in 20 min

6 pullups/ 6 dips
2 hand stand push ups (by acident forget the
other 2)
8 25kg dumbell swings

3 more rounds in 15:22

f/5'3"/142lb/31

11 Rounds in 20m of:

2 x 3 Pull-ups & 3 Dips (40lb assisted)
4 HSPU - modified
8 25lb DB Swings

5 rounds

what kind of weight should I use for DB military to sub for the HSPU? Something I can do 4 times? 8 times? 10 times? etc.

My gym gets mad when I have my feet on the wall doing HSPUs...

thanks...

Gym is going to be closed today. Will make this up tomorrow after a long morning of shopping. Yay...

Aloha,

Jordan

M/40/5'6"/163

As rx`d

5 rounds

60lb dumbell

12 dips 12 pull-ups per round

#53, I love it! One of the best workouts I ever had was playing with my cousin's kids at my mother's b'day party last spring! They were about fifty, sixty, and seventy pounds, so I had plenty of variety. I spent hours perfecting my new favorite sport: "cousin-tossing!" I was deadlifting those kids, throwing 'em onto the couch, tossin' 'em around in the pool, crawling around with 'em on my back-- we all had a blast, and a great workout to boot!

Happy T-day everyone!

Gonna go outside in a bit and do a wo with my new sandbag: 30 cj. I think it weighs about 120# with the big bag inside, so it could be ugly.

Then it's time to watch football and eat me some turkee!sd

45/M/6'/180

NATE AS RX'D: 13 ROUNDS + 2 MUSCLE-UPS.

MUSCLE-UPS UNBROCKEN AND EASY.
HSPU UNBROCKEN AND HARD!
2 POOD KB SWINGS UNBROCKEN AND EASY...KIND OF.

GOING TO THE OLYMPIC LIFTING CERT RIGHT HERE IN TUCSON IN FEB!! COACH B WILL BE THE INSTRUCTOR!! I'V BEEN WAITING FOR ONE WITH COACH B THAT WAS CLOSE TO HOME. THIS SHOULD BE GOOD!

MARGARITAVILLE

HAVE A GREAT THANKSGIVING DAY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#90 Brad

Yes we are indeed doing something right! It hurts, but for all the right reasons and i wouldn't have it any other way :)

I am, however, super jealous you have an affiliate nearby. If I stay here in northeast Michigan, I swear on my life I will start an affiliate one day. A guy has needs ya know?

M/24/5'7"/155

6 rounds

Subbed pull-ups/dips for muscle up - 3 of each for each muscle up - I'll do more next time; not hard enough.

Only had 50 lbs dumbbell for Kettle Ball Swings.

m/34/172

4 pullups
4 ring dips
4 handstand pushups (against wall)
8 40 pound dumbell swings

19:41 8 rounds

back hurting this morning-had to cut back poundage on kettlebell swings

COMMENT# 89 PAT D

THAT'S CRAZY!!

IF I TRIED THAT ONE WOULD BE THROUGH A CAR WINDOW AND THE OTHER ON MY FOOT.

STRONG WORK!

ROBERT S.
TUCSON, AZ.

OMG!!! God bless this hero and his wod, 'cuz I left a LOT to improve on......I DON"T HAVE ANY SKILLS - - nun'chuk skills, muscle up skills, kettlebell skills......

20 mins. 8 rounds-

UGLY assisted MU's
not so bad assisted HSPU's
HIDEOUS (& painful) 35 lb. DB KB swings

But i thought of our lost hero Nate and I dug in and kept going. THANK YOU, HERO'S!!!!

RETROGRADE PEFORMANCE for me today.

11 rounds plus 2 muscle ups. Still feeling a little bent out of shape from Mr Joshua yesterday. I felt like I had no pressing strength in the HSPUs today. All KB and MU unbroken.

Last time I was 2 KBS from 15 rounds so not too good today for me.

m/37/76/200

Far from ready for prime time on this one.

Max rds in 20 mins of:
2x 3+3 PUs/dips
4 push press 95#
8 KB 1 1/2 pood

8 rounds

No equipment but running shoes and a timer at my Uncle's place in PA, so running it was. No snow and quite a bit warmer here than home in Wisconsin.

Run from Uncle's mailbox to stop sign (no idea of the distance), basing my time off my first and freshest effort. Decided to have a break equal to my first run between attempts. The object was to have every run less than my first attempt.

2:01
1:51
1:54
1:56

had to sub muscle ups for 3/3 pullups/dips
sub'd 135 shoulder/military press for hspu's
and only had 50lb DB access

1: 140
2: 130
3: 145
4: 230
5: 258
6: 259
7: 305
8: 238
made it through dip/pulls and press on 9th round

great workout, as with everyday so dead when i get done!

48/male/6'/205lbs week 3 of crossfit
no rings so:
1) 6 pullups with band
2) 6 dips
3) 4 HSPU (limited range of motion...needs work)
4) 8 70lb DB swings as rx'd
6 rounds. Happy Thanksgiving all!

Happy Thanksgiving . . .

BrandX scaled down; sluggish and a lot of lower back soreness from yesterday's deadlifts.

Max rounds in 15 minutes of:
- 6 Pull-ups / 6 Dips
- 4 Handstand Pushups (Feet at collarbone level on bar)
- 8 DB swings with 50 lbs

= 7 rounds completed in 14:30.

Just want to say Happy Thanksgiving from Iraq, and thank you crossfit for what you have done for humanity!
Semper Fi and God Bless!!

Hey, all!

Thanks so much for the kind (yet flabbergasted) comments so far! Believe me when I say we were all pretty floored by Jesse's performance as well. You can check out his workout log here: (wfs) http://board.crossfit.com/showthread.php?t=25813&page=46

The music in the vid is Ratatat's "Seventeen Years". Ratatat's good stuff.

Love this tribe,

Erin

Sub'd 4 rings dips (pink assistance band) + 4 pull-ups per muscle-ups

Otherwise as Rx'd

10 rounds

All dips, pull-ups, and kettlebell swings unbroken. HSPUs all unbroken except the last round. 1.5 pood kettlebell feel easy today!

3 pu/3 ring dips=1 mu
60# db swings
6 rounds

Wu- 3x samsons, 15 supermans, 15 squats

gym closed. did a sort of 'annie' work out.
100 rope jumps
50 sit ups
110 rope jumps
40 sit ups
120 rope jumps
30 sit ups
130 rope jumps
140 rope jumps
10 sit ups
300 rope jumps
21:42

As RX'd except 10x1.5 pood swings which equals same amount of work. 10 rounds. Last time 7. I'm astounded at the improvement! Thanks, Coach!

sub 3 pullups 3 dips per MU
75# dumbbell swings

5 rounds plus 6pull ups 6 dips and 2 HSPU

remembering today that there are plenty of my brothers that didn't make it home for Thanksgiving...

38/m/5'11/163

Pack: 2x(pu-smu-dip), 4 88# PP, 8 55# db swings
9 + 2x(pu-smu-dip) (1:43 per round)

DL: 15x83#, 12x103, 9x153, 6x173, 3x183, 1x188
set of 6 broken into 2x3 others unbroken
only rest between sets was to change weight

Thanks #116 Robert Sutherland! Just trying to represent the over-40 crowd.

I can only imagine what some of the elite guys are going post.

22.m.134.65"

as rx'd
10 rds + 2 Muscle Ups and 4 Handstand Push ups

Just got my new rings here in Afghanistan. Can't wait to use them with Nate tomorrow.

I did 9 rounds. At a hotel in Louisville, KY, and the gym is pretty basic, so I did 4 dips/round in substitute for the muscle ups.

At first the WOD was kinda boring...then I hit round 7 and it stared to hurt. Good stuff. Hope everyone has a great Thanksgiving.

T-day update:

30 sandbag C&J filled with 1 cubic foot of damp sand (120#). Tried with 1.5 cu/ft, but the jerk was not gonna happen. Need to make a .25 cu/ft bag.

Then I did 5 cleans with 1.5 cu/ft, and some Zercher and shouldering walks. The walks were the hardest on the core.

Turkey goes in the oven in an hour!

27 / M / 5"11 / 161 lbs.

I just felt like changing it up today

100 pull ups
100 push press (75 lbs)
100 leg lifts
100 push ups
100 squats

The first 200 reps took a while....

34:34

what do you think about milk on a paleo-zone diet i'm always fightin to stay ripped...by the way milk like fruit shakes non-sugar added...opinions

9 Rounds

Wow! Thank goodness the gym on post opened this morning! :)

9 rounds in 21:10

substituted 3 pullups/3 dips x2 for 2 muscleups
modified the HSPU with feet on 24 in. box
used 45 lb. kettleball

one of these days I'll make it to the full loads...

Thanks for the motivation!

8 rds, tied PR

The HSPU's took forever, as my shoulders were completely fried from Lynne, fun times. Happy Thanksgiving everyone!

M/180/22/5'10

I changed the workout due to lack of equipment or difficulty:

as many rounds in 20mins of:
3 jumping muscle ups
10 push-ups(no wall to post against)
16 1 pood kb swings

I got 6 rounds plus 3 muscle ups and 10 push ups.

subbed
seated muscle-ups with feet tucked in

9 rounds

first time doing hand stand push ups
round 5 - 1 negative hspu
round 6,7,8 - good hspu
round 9 - all negative hspu

should also add subbed 1.5 pood kb for swings X 10 which is equal work....

#129 - nice work.. You were cruising today.

43/m/176#
as rx'd-11 rds + 2 MU, down from 13+ rds last time.
After Lynne & Mr. Joshua my CNS is fried. I didn't have much today. Rest day will be greatly appreciated.

38m/6/183

wod as rx'd since 5/22/08

12 rounds + 2 muscle ups

3 ring dips + 3 pullups x 2
regular pushups
53# kettelbell swings

8 rounds

4 rounds

subbed:
-4 pu/4 dips for mu (though w/ 100 lbs c/w)
-decline p/u w/ feet on a 10 in box
-70lbs dumbell swing

Sorry - feet on a 20 in box...

Happy Thanksgiving to all!

m/26/180lbs

as rx'd

14 rnds + mu's

Happy Thanksgiving to all!

Steve O

Too frickin sore from Lynne, so I went for a timed-mile.

6:47 PR

Avg 188, peak 200, rec 67. That was all I had, and it hurt. At Mission Viejo High School.

Dear Crossfit,

Thank you for destroying my lower back. Now my family won't tell me to sit up straight being as I have no choice now. Can we please do something this next week that does not involve lower back? Thank you! Great Work Out!

sub - 6pull ups and 6 dips
HSPU - rx'd
70 lbs dumbell swings

11 rounds (Actuall I lost count, I know I did at least 10 but I think I did 12, so I took an avg)

happy Thanksgiving

M/23/6'1"/225

No facilities except the rings i had with me (and i still can't do muscle ups), so I made up my own workout. As follows:

Warm-up: practiced muscle ups for 30 minutes, finally got one

Workout:
800m run
50 pushups
400m run
100 squats
400m run
30 ring pullups
400m run
30 pushups
400m run

Didn't time it, just pushed myself as hard as i could. Bring on the turkey.

mmm...maeby there is no nutricionist here....mmm..i hope not to be wrong drinking milk .(fruit shakes)

Chad Caden
M 150lbs
Asheville, NC

1 day back.
Mr. Joshua as RXed
22:39

did the franibeth from the vid posted last week.

as rx'd 4:22

awesome, awesome workout

Gotta love back to back hero WODs. Yesterday about killed me took 34:00 scaled to 225 and got humiliated by the rest of the CF community. Took me about twenty minutes just to get coherent last night. I really had to dig deep and found insiration from "Josh." Thank You all military personell for protecting my freedom and allowing us to be so glutinous is such a crazy world. Thanks coach for opening my mind to the military. I used to bash it and everyone who was "dumb enough" to volunteer. Makes me feel like a big puss. I love Crossfit and am absolutely committed to executing and teaching its principles. Making some kind of metal out of this softee.

Oh yeah got 12 rounds in. I suck balls at Hand stand pus-upsWould have got 15 rounds if I had any shoulder strength

10 rounds

Had some issues with stopwatch so probably wasn't exactly 20 minutes.

3 sets Gironda perfect curls 55lbs
3 sets poor man's shoulder horns 15lbs

36/m/173

Nate Modified
10 rounds, plus dips/pulls/pushpress

2 dips
2 pullups
4 shoulder press/push press @ 95#
12 kettlebells, 1 1/2 pood (only had up to 1.5 pood)

29/f/115

10 rounds

sub 6 pull-ups/6 dips per round
55# db swings

hands torn up from deads yesterday.

M/47/6'/185

8 Pull ups
8 Dips
4 HSPU
8 70# DB Swings

11 Rounds
Happy Thanksgiving from sunny South Beach!

Jas
Sub 3/2 pull/dips x 2
Handstands
25# db swing x8

ffc
Sub 3/2 pulls/dips
Handpu x 4
60# db x 8
5 rounds in 12 min then gym closed for turkey day

hi guys, quick question.

I've looked through the FAQs but can't find an answer.

Its about the Fran. Would starting with pullups be okay rather than thrusters as i find the pullups alot more difficult, so starting with them would allow me to do larger sets.

33/M/180/6'00"

Out of town with no equipment today and nothing but my jump rope, kettlebell and myself. So, I did:

50 Double-unders
5 Handstand Push-ups
40 Double-unders
10 Handstand Push-ups
30 Double-unders
15 Handstand Push-ups
20 Double-unders
20 Handstand Push-ups
10 Double-unders
25 Handstand Push-ups

24:38

Double-unders were nearly unbroken in all sets. HSPU's were a different story. I picked them because I am terrible at them. The first 20 were legit. The next 45 were HSPU's minus the PU's. Just HS with a 3-5 second hold for each one, hence the ridiculously long time.

Followed the workout with a delicious Indian lunch and we're heading to the turkey destination in a few minutes.

How many blocks is: Heaping plate of turkey, 2 big slices of ham, a mound of stuffing, large scoop of mashed potatoes, 1 cup sweet potato casserole, 1 cup green bean casserole, 1 slice pumpkin pie, and 1 slice of chocolate pecan pie? I'm curious, because that will be round one of three.

See you all in the gym tomorrow.

Dan D.

Rx'd

8 Rounds

I have the hardest time with Hand stand pushups....Anyone know of good ways to practice them to get better?

M/40/5'6"/163

Completed 5 rounds:

12 x Pull-ups & Dips (replaced Muscle-ups)
4 x Hand Stands
8 x 60lb Dumbbell Swings

My 17 year old son did this with me today. His first time doing CrossFit. We ran 2 miles first and were smoked at the end of "Nate". He completed 4 rounds; very proud of him.

07 ROUNDS:

06 PULL UPS/DIPS
04 HANDSTAND PUSH UPS
12 55 LB DB SWINGS

m/36/165

as rx'd, 7 rounds + 1 muscle up.

Dan D.

Here is my guess:

Heaping plate of turkey - 4 PRO
2 big slices of ham - 3 PRO
a mound of stuffing - 4 CHO
large scoop of mashed potatoes - 2 CHO
1 cup sweet potato casserole - 5 CHO
1 cup green bean casserole - 1 CHO
1 slice pumpkin pie - 3 CHO
and 1 slice of chocolate pecan pie - 4 CHO

7 PRO, 19 CHO, just a guess.

You might want to eat more turkey and ham to bring your PRO blocks up, but make sure you cover everything with gravy to bring those fat blocks up too!

That's okay - enjoy it! I am sure that tomorrow is going to be brutal!

3,2,1...

M/36/5'10"/183

Happy Thanksgiving to all my Crossfit brothers and sisters!

Did the Modesto, CA 5k Turkey Trot this morning and despite getting a leg cramp at the 2 mile mark, I set a PR by 40 seconds finishing at 25:16. Now it's time to drink beer, eat turkey and watch football...whoo!

Enjoy the day everyone :-)

Thanksgiving at Crossfit San Diego!!!

Thanks to Trish and Nate for running us through an AWESOME workout this morning!

"EARN YOUR TURKEY"
(a la Fight Gone Bad)
Thrusters
Pullups
Situps
Pushups
Box Jumps

Great crowd, lots of new faces. I am very thankful to have found Crossfit this year. I'm looking forward to many more years of this fun stuff!

joey

9 rounds, subbed 50lb db swings

jim

13 rounds +2 muscle-ups, subbed 75lb db swings

Scaled:

10 pull ups
10 dips
4 HSPU (been a long time since I've these, horrible form and weak!)
8 50# db swings

6 rounds, 10 pu's, 10 dips

45/m/71 kg
3xCFWU, but just 5 PU & dips each round
Nate non-rx'd
2x(4 PU, 4 dips)
4 HSPU, feet on bar
8 DB-swing 30 kg
6 rounds in 20 min.
Last time was in February, 6 rounds with 27 kg DB-swing.

5 & a half

Subbed 1 muscle-up for 3 pull ups & 3 dips
4x85lb db shoulder press for handstand pushups
8 70# db swings

db swings are by far the hardest part, looking forward to the rest day tomorrow!

m/19/66"/150lb
I did

2 muscle ups
4 handstand push ups
6 hanging pull ups (back was still too sore for swings)
8 GHD sit ups (didn't do yesterday's workout)

got 8 rounds, fun workout.

Happy Thanksgiving

12 rnds +2 MU's +4 HSPU's
PR

190lb/M/6'2"/34
17 Rounds straight up... went after KStar.

Gobble Gobble!

29/m/5'11"/200

As rx'd

11 Rounds (PR)

14 and 2 muscle ups

only have 1.5 pood kb. did 11 swings with that instead of 8. figured 8 x 70lbs is 560 so 52 x 11 is 572 similar work only doing more reps. Not sure if that is a viable sub.

Happy Thanksgiving to this entire fantastic community!

m/31/230/68"

subbed 3-1 pull ups and dips

9 rounds + 6 pull ups, 6 dips, and 4 HSPU

What's the crossfit philosophy on supplements and stimulants, ie. creatine, N.O. Xplode?

Modified to:

Complete as many rounds in twenty minutes as you can of:

2 Chest to bar Pull-ups, 2 Ring dips, 2 Chest to bar Pull-ups
4 Handstand Push-ups
8 70# Dumbbell swings

Score: 8 rounds

8 pull ups
8 dips
4 HSPU
8 KB swings (70#)

7 rounds

26/f/5'2/130#

breakfast: Run For the Hungry Turkey Trot 5k = 22:08

oy... hilly courses do not make for my best run times.

then to the big box for:

run 3 miles = 22:30

cfwu

WOD: "Nate"
amrap in 20 mins
2 muscle-ups
4 hspu (vertical, no kip, heels against wall forehead to floor)
8 db swings w/55# db

15 rounds even

same as last time this came up. after running those hills i thought i'd be lucky to get 12 rounds. actually had time (about 15 secs) to get a couple more muscle-ups, but i wuz feelin totally fried n i just stopped. o wells. at least i feel confident i earned my turkey for today!

couldn't make it to a gym today.
Ran a 5K instead, 4 laps around my 1.25k neighborhood.
Got 22:37, a new PR.

I don't know if the turkey slowed me down or what but
10 rounds + 2m.u.'s + 1 hspu
1 round behind pr

happy thanksgiving!

M/34/6'0"/180

8 Rounds + 1 MU

Subbed 65# DB for KB swings (can't fit any more weight on my adjustable DB's).
Also, still not quite able to get full ROM on HSPU's (especially after "Lynne"). I'm about 2" shy of full ROM.

6 rounds

Had to substitute Overhead DB extentions for HSPU's. Not quite there yet!

6 rounds

Subbed 70lb DB OH Extensions for HSPU's! Not quite there yet.

used 55lb KB. Back sore and only one 70lb'er anyway.

15 rounds +2 MU's

Never broken up HSPU's as much as today. Testament to Trap soreness.
Last time was 11 rounds but with Rx'd weight.

AMRAP in 13 minutes:

5 pullups
10 pushups
15 squats

14 rounds

3 Pull Ups and Dips/Muscle UP substitution
Pushups w/feet elevated on a bench
Kettle Bell Swings w/ 35# KB

10 rounds

8 rounds had to sub 8 pullus and 8 dips for the 2 muscle ups

Anthony (M/30/169)

"Nate"
AMRAP in 20 minutes of:
2 muscleups
4 handstand pushups
8 kettlebell swings, 2 pood

20 rounds as rx'd

Physically I probably could have pushed harder and got a PR, but mentally I was exhausted and just wanted to go through the motions. Muscleups were the worst part tonight for some reason ...

33/m/185

subs:
4:1 pullups/dips for MUs
HSPUs piked on bench
60# DB swings

7 rounds

no improvement from 1-Oct-08, second time I haven't PRd a repeat workout recently. Maybe I need to get my #ss into the affiliate again soon to bust through this apparant plateau.

m/45/5'8"/150

NATE
14 rounds (+2 MU)

subbed 70#DB for KB

2pu/2 ring dips per muscle up

3 hspu

35lb dumb 16x per round

20 min, 8 sets

M/40/180

3:1 pull-ups and dips for muscle-ups

10 rounds in 20:10

Didn't have much oomph today.

More better faster

10 rounds

RIP Nate

Will have to try 1-armed Grace. I've knocked out plenty of 135# cleans and jerks with 1 arm, but only as warm-ups one at a time before doing real C&J attempts. I fear for my spine if I try doing 30 in a row.

14 full + 1 MU. I can't find any prior records for me and this WOD but I'm thinking it's a PB.

Felt good during the WOD, maybe should have pressed the speed for HSPUs and swings because the MU's got pretty slow by the 10 minute mark. All MU's with rings turned out at the bottom and few 'drop off' reps. Only missed one MU in one of the later rounds. HSPUs all unbroken and swings were basically an irritant before attempting the next round of MU's.

Good WOD, felt good today so maybe the Mojo is coming back. I almost did a post-WOD today but thought better of it.

Oh yeah and happy turkey day to all y'all Americans! Enjoy the football.

5 rds +1mu + 1000 failed mu as rxed.

What the HELL!!!
My AVG 13+ for this and all I got out was 5!!!

WHO Picked this WOD????

I gave it all yesterday I guess...

But at least I am not SOFA with only (1) round!

We where pitiful…

We gave it all we had, no joke

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

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

18 Rounds Rx'd (PR)

1 Round better than last time...I think I got a new way of taking on this WOD that will help me in the future and that's to not gorge on apple cider, pumpkin bread, chicken noodle soup, rice crispy treats and other Thanksgiving junk food all day before doing the WOD by myself on the apparatus floor at the fire department. Mentally it's a morale crusher and I was worried that I was going to get sick.

Jodi (F/30/109)

"Nate"

Notes: as rx'd

Score: 11 Rounds (PR)

I'm super stoked considering I barely slept last night and almost convinced myself not to train...and then I crank out a PR. Surprisingly, it was the HSPUs that felt the worst and not the swings...

F/22/5'6"140

Moddy'd the WOD to:

2 @ 1 Ring Dip, 2 Pull-ups
67# Press, 4 reps
1 1/2 pood KBS, 8 reps

7 Rounds + 1 ring dip and 2 pull-ups

Looking back I could have done the press a little heavier...

2 Muscle-ups
4 Handstand Push-ups (green and yellow bands)
8 Kettlebell swings (40# - heaviest weights we have)

10 + 2 MU's

Haven't done muscle ups in a long time and they felt horrible tonight.

Did sprints and bleachers as all the gyms were closed...

subbed 4 pull/dips for muscle ups
50 lbs DB swings
assisted HSPU

10 rounds

did not feel great today...

31yom, 5'9, 160#
10 rounds. Bar mu.

Did Mr. Joshua today one day behind.

Love the hero WODs. Many thanks to all those serving in both the American and Canadian forces:

http://www.msnbc.msn.com/id/21134540/vp/27651384#27651384

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

10 rounds
found this video on a crossfit site. The craziest pullups EVER!!!!

http://www.crossfitteam.com/archives/673

Happy Thanksgiving, to my CrossFitting friends, everywhere. I am thankful for many things including God, my loved ones, my health, CrossFit and for those who serve. Thank you

F/37/124
Nate
2 jumping muscle ups
4 HSPU against wall, head down to abmat
8 kb swings, 50#
13 rounds even
Back SOOOO sore from Mr. Joshua yest! KBs were rough! HSPU were all singles last few rounds

37M/5'10"/166#

Warm-up: 3:01 row (742m); CFWU 3x11.

As Rx: 12 rnds + 2 MU + 1 HSPU

Cool-down: hamstrings stretching; foam roll.

PR by 2 rnds, 2 MU, and 1 HSPU. Head-to-floor HSPU. American style KBS.

Not as Rx'ed

8 Pull Ups
8 Push Ups
4 Handstand Push ups
8 70lbs DB Swings

11 Rounds + 8 Pull Ups

Fun, wish i had some rings instead of 4x4 reps for muscle ups

sub muscle-ups for 3 pull-ups and 3 ring dips
sub kb for db siwngs

12 rounds

25/m/5'11"/175
4rounds
First two seated MU
Second two 4/4 pu dip

For an alternate 2 pood kettlebell I strung 7 10 lb plates on a heavy duty chain and connected the chain to make a loop....It worked great maybe better than a kettlebell, all the weight is at the bottom. The only problem is that I had to wear work gloves to keep the chain from pinching my hands.

11 rounds as Rx'd in just over 20 min. The hardest part was hauling the KB up and down the hill at the top of my apartment complex.

13 rounds as rx'd

* first time doing this with 2 pood kb (only own a 1.5)
* went pretty easy/slow today b/c my back is very sore from yesterday's "Mr. Joshua"...

7 rounds
-6 pullups & 6 Dips
-Lifted a heavy bag over my head (4 reps) cause i just cant do handstand pushups yet, still got pretty hard
- did 6-10 reps random, doing hammer curls with stools, benching the bag etc. cause i don't have weights or bells :P

7 rounds
busy gym

27/m/6'/200

7 rounds
subbed 6 pullup and 6 dip for muscleup
subbed 100lbs MP for handstand pushup
kb as Rx

7 rounds
subs:
5 push ups 10 dips
55 lb db

Extremely weak at handstands much less HSPUs

Completed 6 rounds of:
6 PU and 6 Dips (focused on chest to bar and depth for dips, getting close to MU strength I think)
10 second Hand Stand holds
8 x 70 Pound Dumbbell swings

Half way through seventh round when I got stuck waiting on cable isolation workout people. Probably would've finished the round too. What a waste.

Scaled to Pack:

6 PU and 12 ball push ups
4 Handstand Push ups - had to use wall for first 2 rounds, then switched to chair
8 55# DB Swings

8 rounds + 6 PU & 6 Push ups

Ball push ups were used in place of dips because I couldn't get a dip bar near a pull up bar. Felt about the same as 6 dips though.

Morning hockey + Nate = well deserved rest day

7 rounds + 1MU

15 rounds + 2 MU's and 1 HSPU

Firehouse 171
Thanksgiving WOD:

Nate:
36 M 170: 13 rounds
32 M 175: 9 rounds
33 M 215: 8 rounds
36 M 180: 4 rounds

Had to use a 1.5 pood KB (no 2 pood available)
Hope everyone had a Happy Thanksgiving!
Rest in peace Chief Hardy.

m/43yo/6'4"/225lbs

as many rounds in 20 minutes of

6 pull ups
6 dips
4 95 pound seated push press
8 75 lb dumbell kettle swings

8 rounds completed in 19:28

34yom/170/6'

9 rounds

32yof/126/5'6"

9 rounds

M/43/6'0"/175
1st I hope everyone had an excellent Thanksgiving!

8 rounds of:
8 pullups
8 dips
4 HSPU against a wall.
Not very good levels of motion.
8 Dumbbell swings@73lbs

Felt really good after stuffing myself today

38/m/190

sub 6 pullups/6 dips for MU's
all else as rx'd

8 rounds + 6d and 6pu

Well... We aren't quite ready for 'Nate' yet so we did 'Lynne' which we didn't do the other day. See results on comments for 11/28.

Happy Thanksgiving everyone.

27/m/190

Assited muscle up with jumping.

11 rounds

As Rx'd

9 rounds (handstands suck)

I got my first MU a couple months ago but have been unable to work on them at my globo gym. Therefore...

5 rounds as RX'D

and that was the most muscle-ups I've ever done in a day. If I subbed dips/pull-ups I probably could have gotten well over twice the number of rounds.

TSCHANZY 46 YOM 5'9" 166LBS

Woops misread the "NATE" workout. I did 2 handstand push ups, 4 muscle ups and 8 kettleball swings with 70LBS, 9 ROUNDS IN 20 MINUTES NEW PR

On 10/10/08 I did the real "NATE" workout 2 MU's, 4 HSPU and 8 kettleball 70LBS swings only 8 rounds.

The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.
Denis Watley

Bingo, #95, that was touching. Yeah, thanks Coach Glassman for bringing this community together and thanks to everyone who contributes to it as well.

m/18/170

as rx'd
18 rounds(PR)

i hit a small wall in the 15th round, i probably took a minute or so of rest. hoping to pull 20 rounds come next time.

10 rounds

as rx'd

TOTAL: 13 rounds (and 2 mu)

(After 10 minutes 8 rounds done.... started to lose my breath...that slowed me down....last 10 minutes 5 rounds and 2 mu..)

subs- ring dips,ring pull ups,75#db

8rds+2 hspu's

26/m/5'7"/190

subbed 3 x pullups/3 xdips per muscle up
subbed 8 x feet elevated pushups on a bench press bar for handstand
subbed 12 x 55 lb dumbell swings

8 full rounds

I subbed the 4:1 pullup/dips for the muscle-ups.

8 rounds

I'm Back! After 2 months of rehab from knee surgery this is my first Crossfit workout. Boy am I out of shape, it is going to be a long road back.

8 rounds as Rx'd.

Did first MU on a bar prior to this workout and then subbed MUs on a bar.

Nate as Rx'd

2 Bar MU
4 HSPU
8 75lb DB (1/2 my body weight...)

8 rounds maybe 9. Was writing them down but skipped writing down the last couple and don't know if they were included in my book. 8 for sure

Guess it is not really as Rx'd...so scratch that part out of the previous post

40/m/176cm/71kg

2 Towel L-Pullups
2 Ringdips
4 HSPUs (poor ROM)
8 KB-Swings, 1.5 pood

11 rounds (3 swings missing on the 12th round)

Subbed 6 dead hang pullups and 6 ring dips for MU's after first 5 rounds and subbed 20 pushups for HSPU after first round.

7 rounds 6 pullups 6 ring dips.

30/m/195

10 rounds modified

2 pull-ups
2 jumping muscle-ups
4 HSPU w/assistance bands
8 2 pood KB swings

24/m/200
13 roumds even

No answer Santago's question the song is

"Seventeen Years" by Ratatat

Answer to santago question

"Seventeen Years" by Ratatat

m/30/5'11/179

8 rounds + 2 Muscle ups and 4 HSPUs

got a little pushoff for the muscle ups and used a 70 lb db for the swings.

F/42/5'6/124

4 pull ups/dips per mu
1pood kettlebell heaviest I had

8 rnds

Nate-
subbed 4 pullups/4 dips per muscle up
hspu as rx'd
65lb dumbell for 2pood kb

13rounds

plus 1.5 mile run at the end to relax

10 Elevated Push-ups 2.5 to 4.0 feet of elevation
10 Dips (Start position from the bottom position)
DB Swings (Single or double arm swings)

Needed to knock it out at home before going out shopping.

10 rounds in 20 Minutes. Best thing about it is you can at times make it happen using just about anything you have laying around the house. Oven timer worked out well, non stop music on the TV and it was all about the 3, 2, 1, GO

14 rounds. Did jumping MUs, HSPUs down to 2" mat, 55# KBs.

m/30/6/200

Subbed 3 pu/dip for each muscle up, modified hspu using 30" box, and 70 lb db for kb swings.

7 full rounds + pu,dips, and hspu.

scaled to 1 pood kbs
9 rounds + 1 MU

5 rounds plus MU's and handstand to headstand slow drops. Working on form of all exercises, not speed.
Loved this one.

M/25/135/5'11"

11 rounds
1.5 pood instead of 2 pood

Lower back still seazed right up from Mr.Joshua.

So tell me something...the fact that the front of my shins look like hamburger right now...does that mean im using good or bad form with my deadlifts??

7 rounds + 2 HSPU

Subbed:
4 jumping MU
4 Eccentric HSPU
8 1-pood kb

Comparison to last time: 8 rounds but progressed closer to as rx'd! Thanks to Travis, Allison, and Casey at CrossFit North Atlanta for the motivation to progress, not to mention the lessons on the MUs (had never tried one before)!

48/m/190

As Rx'd. 9

As rx'd with 71# ghettobell

13 rnds+ 1 muscleup.

M/48/153/1-1-06

"Nate"

subbed 4/1 PU/Bench dips for MU
55# (1.5 Pood) DB for KBS
HSPU with toes on Smith

7 rounds + 8p8d + 4 HSPU

As always deep respect and humble thanks to a fallen hero...

34/M/185

as rx'd
15rds

As Rx'd 15 rounds. Did HSPU on parallettes and bottomed out on each rep.

33/m/200

11 plus 2 MU
same as last time- 2/08

modified- AMRAP 15 minutes, subbed straight bar MU and used 60# dumbbell (scaled to my weight)

4 rounds + 1 muscle up.

12 Rounds + 2MU + 1HSPU (PR by 1 round)

Full turn out at the bottom of the muscle ups. HSPU's were horrible. I kipped most of them up and my hands were far out shortening my ROM. I'm trying to get better at them by doing 50 HSPU's every other day, but I'm coming along slowly.

rest day

previous (8 pullups for MU): 10 rnds

First Nate. Some residual soreness from Thanksgiving half marathon yesterday (133:15).

Substituted (2) 30# KB for (2) pood KB, (6) pull ups and (6) dips for (2) muscle ups.

WOD: (12) rounds + (6) pull ups.

Great workout.

43yom / 153

11 rounds + MUs and HSPUs in rnd 12
as rx'd

This is better than a full round improvement over the last time I did this one.

Post- Skills Practice Back Squat keeping knees out and Floor Wipers

8 2/3 rom not very deep on hspu's..wu 30 min stairs lvl 8 prog at home and cfwux1 light pu and dips

8 3/4 rounds sub 35# DB'sx2
wu 30 min stairs lvl 8 prog at home

sub 25# db's x 2
11 rounds plus 1 MU
wu-light 10 min jog, cfwux1
feeling sick before wo-
October 5, 2008

so sore from mr. joshua...

8 rds as rx'd

Day late, but blew away my old PR(8) and was shooting for 12
As rx'd 15 rounds completed
Keep them coming

I did nate slightly different than rx'd because my gmy only has kbells up to 45 lbs and does not yet have a place i can hang my oly rings.

AMRAP in 20 Min of:
2 Bar Muscle Ups
4 HSPU
8 KB swings 45lbs.

I completed 13 rounds + 1 muscle up. My workout partner beat me with 13 rounds + 2 muscle ups.

145lbs/31yoa

Nate as Rx'd:

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (full ext at bottom)
4 Handstand Push-ups (head to floor, feet on wall)
8 2-Pood Kettlebell swings (overhead swings)

14 Rounds + 2 Muscle-ups and 1 HSPU.

Previous PR I did:

14 Rounds + 2 Muscle-ups. BUT...

first two rounds were unbroken, head to floor on HSPUs. After that I had to put one plyo disc under my head (about 3" thick). Swings were with a 70lb DB.

10 rounds 19:35
2 dips
2 pullups
4 165# incline press
8 55# dumbell swings (no KBs)

added to the pain of Mr. Joshua :) but a good turkey day workout!

Sub'd 1 pull-up + 1 jumping muscle up on fixed handle.

Sub'd 70 lb db.

10 rds.

29yo, 5'11", 174lbs

6 rounds

Tried this one for the first time today. Just plodded through the following version.

6 pullups
2 ring dips
4 handstand puhsups
8 dumbbell swings, 72 pounds

F/37/141ish/5'4"

Scaled a la BrandX
Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood

Whoopsie did 20 minutes. 10 rounds +2seated muscle ups (using some contraption at the local gym while out of town).

180/25/M

Used Straight bar muscle-ups..
17 rounds.

as rx'd
10 rounds.

Much harder then I thought it would be. You would think that after one month of doing CF I would quit underestimating the WOD. Nope. Still underestimating.

First day getting turkish get ups with 100#

Go big or go home

11 rds scaled to:
4 ring pull-ups
4 jumping ring dips (at 5th round start blue band bar dips)
4 green band assist HSPU
8 12kg KB swings
Couldn't get even one muscle-up today - can usually get a couple of singles and came close to 2 consecutive last WOD w/Mups. Some days are just going to be like that.

9 rounds or so.... screwed up count

subbed: 1 MU = 4 pullups / 4 ring dips
1 1/2 pood KB: 12 swings

9 rounds (I think, messed up count)

subbed: 1 MU = 4 pullups / 4 ring dips
1.5 pood KB = 12 swings

6 pulls with band, 6 full body weight dips
pike pushups
60# Dumbbell

5 rounds plus one pullup

M/32/170
As Rx'd : Only 8 rounds (Kettlebell + Lower Back = Ouch!)

Only had 55lb kettlebell, so subbed 12 kb swings per round

10 rounds total

Jena - 9 rounds, scaled

SUB 3x pu+di
SUB 55# db swing

10 rounds
previous 8

M/39/150

M/24/5'8"/170

7 rounds:

8 pullups
8 dips
4 handstand pushups
8 db swings @ 60lbs

11 rounds, subbed: six pull-ups, no dip (at home), after 5 rds-elevated push-ups on chair, 1 pood, good work-out, I think I am getting back into the swing of things after a month back on CF

CFWU x 3
6 rounds plus 8 pullup, 8 dips, 4 HSPU, 1 KBS

8 rounds
6 pull
8 dips
8 95 press
8 kb 55

go chief

Subbed 4 pu/4 dips for 1 muscle up

Finished 7 rounds plus 4 pull ups/4 dips

that was my first time doing "Nate"... great workout.

Thanks is something that we all should say to our brothers and sisters in uniform... no matter what uniform it is...
Hooah

9 rounds at 19:20 or so. 6 Pull-ups/dips instead of MUs, due to equipment available.

HSPUs were done free-standing, with minimal support from a wall. They were definitely the limiting factor for me.

6 complete
(4/4) for each MU

32/177/m

scaled to 65#KBS (holding a 45#KB and 20# dumbell)

8 rounds, stalled on muscle-ups.

previouis PR: 9 rounds + 1 muscle up.

40/M/155

My "Nate"
4 ring dips
6 pullups
4 HSPU
8 DB swings, 55#
7 rounds, 4 dips, 6 pulls, 2 HSPU

subbed 8 pu and dips/round

5 rounds +8/8+4+1

Bree: 2 PU,4 Hand stands,4 Pushups,8 1pood kb
13 rounds of awesome-ness!

Ben: Bar MU otherwise as Rxed.
14 rounds, 2 MU, 4 HS push-ups.

Wes m/26/68"/153 as RX'd:
11

Tom m/26/72"/175 with 8 PU, 8 Ring dips:
3

John with 8 PU, 8 Ring dips:
6

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 8 pullups & 8 dips
4 Handstand Push-ups SUB hooked toes on Smith machine bar
8 2-Pood Kettlebell swings SUB 70 pound dumbbell

12
--------------------------------------------------------------------------
Compare to 081001

11 + 8 pull-ups & 8 dips + 4 Push-ups + 1 swing

As Rx'd (MU's done on bar, not rings)
14 rounds even.
I used 70lb db instead of kb, does this make it 'as rx'd'?
M/29/145/69"

Muscleup variation on dip bar.
Assisted hsp.
6 rounds.

Nate

Had to sub.

6 Pull-ups & 6 Dips
4 HSPU
12 1 pood kettlebell swings

11 rounds.

All pull-up and dips with band.
Increased the kettlebell swings as I was using a lighter pood.

Enjoyed this one. Left the gym in a bit of a mess, as a space had to be cleared for the HSPU.

Good Fun.

WOD Nate;14 rounds+2m/ups,4hspu,2kbs.jumping m/ups,1.5 pood kbs x12,carried on to finish 15th round in 20.19.up 4 rounds from last time,then tidied up the gym and carried all the kb's out ! wee knob that closes the gym was really happy as per,doesnae say much, just sits there with his face trippin him,tryin to get me to leave earlier every night,but it's no happenin !!

3 pulls, 3 dips
4 HSPU
8 db swings (55 lbs)

12 rounds

23/m 6'3" 245 lbs
9 rounds and 1 muscle up

24/M/5'10"/145

081128
10 Rounds + 2 MUs
(1.5 Pood KB by accident)

9 rounds

I tried something different: HSPU on 20" boxes touching my shoulders to the box. Hella hard!

My PR on parallettes is over 14 rounds. What a difference.

M/27/5'11"/177

10 rounds

Subbed shoulder press for rounds 4-10 after being asked not to put my shoes on the walls!

m/30/205

sub 6 pu's/6 dips for muscle ups
4 hspu's with feet on wall
75# db swing

11rds

m/40/195

Modified...
10 pullup (jumping)
10 dips (bench)
4 HSPU (leg assist)
8 40# dumbell swing

20 Min

8 sets + 5 pullup in 20:00

9 rounds and 1 muscle up,jumping MU, last time 8 rounds,

M/5'11"/160

ran our local Turkey Trot instead

4mi - 28:27

Gina

Subbed 35lbs KB

9rds

Wayne

Subbed 3-1 ratio and 55lb KB

RIP

9 rds

Used 1.5-pood kettlebell. Otherwise as Rx'd

14 Rounds and 4 swings short of 15.

SWA
185/M/31/6'0"
11 rounds

SRA
180/M/28/6'0"
11 rounds + dips

subbed dips (6) for MU's

subbed Jumping Muscle-Ups; otherwise as rx'd

7 rds

Forgot to post...

rings, pike position 4 foot wall, 70lb db

9 rds

Charity-
all sets of 2 on MU's except first attempt failed to get 2.
HSPU nose to ground
53# KBS
15 + MU's + HSPU

14 rounds

49/M/160b
sub 6 pu's/6 dips for muscle ups
4 hspu's with feet on wall
75# db swing

9 rounds +4 pullups

M/27/185

2 Jumping MU's
4 HSPUs against wall
8 75lbs dumb bell swings

8 rounds, 2 "MU's", 4 HSPU

m/44/175

subed
6 pu & 6 dips for muscle ups
4 HSPU
8 52.5 db swing all I had

11 rounds

I had to scale this workout.I just wasn't feeling it today.
1.6 ring push ups
2.6 pull ups
3.4 HSPU
4.12 KB swings w/45lb KB
Semper Fi

warmup: 50 burpees

Nate:
As many rounds as possible in 20 minutes
2 sets of 4 pullups, 4 dips weighted w/20#
4 handstand pushups (feet on a filing cabinet, not quite vertical)
8 55# dumbbell swings

Got 7 rounds.

Hang power cleans: 10 x 95#, 5 x 115#, 5 x 125#, 1 x 135#, F @ 145#, 1 x 140#

7 rounds
6 dips/6 pull-ups instead of muscle ups

m/20/160/5'9"

subbed 8 pu's/dips and 50lb db swings b/c its heaviest i have

8 rounds plus 6 pull-ups

almost 2 rounds better than last time.

M/37/6'1"/185

2 muscle-ups (assisted)
4 HSPU (assisted)
8 78# modified kettlebell swings

15 rounds + 2 mu (cannot do MU or HSPU unassisted yet)

Subbed 6 pullups and 6 dips.
Subbed 8 handstand pushups with hanging feet on high bar.
Subbed 70# DB for kettlebell.

7 rounds + 6 pullups and 6 dips.

38/M/187

Nate as Rx'd: 9 rounds plus 2 muscle ups & 4 handstand pushups.

as rx'd 10 rds

16rds +2 mu

sub jumping muscle ups
7 rds

subbed:
3 pull-ups and 3 dips for mu's
95# shoulder press for hspu's
50# db for swings

7 rounds plus 3 pull-ups and 3 dips

m27/6'/230

CFWU

8 rounds

34/M/190/6'

HSPU done shoulder deep on parallettes
Ring MU's

10 rounds.

Better on MU's this time, but left shoulder troubling me on HSPU, unsteady at bottom of movement.

8 rounds

3:1 pullup and dips for muscle up

47 - 6' - 205#

As RX'd:

13 rounds

19:06 (Time)

8 ring pull ups + 8 ring dips for muscle ups
32kg dumbbell for kettle bell

4 full rounds + 4 hand stand pu

a lot worse than last time when I did 6 full + all but hspu

that was tough after "nate" yesterday...

subbed 1.5pood KB @ 10reps/rd

10 ROUNDS

pullups strick x 8
ring dips x 8
handstand push up modified with feet on bench x 4
70lb dumbbell swing x 8

19:30 min = 9 rounds exhausted

m/35/182 lbs/5'9"

11 rounds and 2 mu

freestanding hspu
1.5 pood kb

Tried to post earlier, guess it didn't work
m/27/165#/5.9

17 rounds

rounds 16-17 of M-Up's were attempts only. Attempted 4 times both rounds, got lost on the transition. Weak mind more than anything else I think. Handstand P-ups could be stronger

Ratatat!

m 30 6'2" 180 lbs

as Rx'd

15 rounds + 2 MU's(PR)

last time: 13 rounds + 2 MU's

had 3 days of rest due to travel and holidays.. guess it was good rest!!

as rx'd

12 rounds

all MU's were unassisted. Last time 13 rounds with slight jump for each MU.

Right hip flexor strained/sore from lots of lunges over Thanksgiving

BW 170

As Rx'd (ring MU) - 11 rounds even

HSPU very broken after 6-7 rounds, muscle failure, maybe because of Thanksgiving eating??

1 rds +8 hspu +16 dumbell swings +5 situps?

???????
First round went fine
Second round could not get 1 mu to save my life

Well, I didn't pay close enough attention to the rx'd WOD and thought it was a 1 1/2 pood so that's what I used.

Rounds were:
2x muscle ups
5x assited HSPU (feet on bench)
8x 1 1/2 pood swings

12 rounds in 20 min

17 rounds

sub 3:3 pu/dip for each MU
HSPU with feet on level two squat rack bars
70#DB for swings

10 rounds with 3:3 x 2

previous was 10 rounds even

30M/5'6"/165#

As Rx'd: 12 complete rounds + 2 MU's + 4 HSPU's

Started as a pretty good Met-Con work-out & then turned into a pure strength workout at about round 8 or 9 when the MU's & HSPU's started to get very difficult.

Missed this wod, because I was out of town for Thanksgiving.

In Kingsport
2 mile run
then
12 Minutes of "Cindy"
10 Rounds

For kettlebell swings I've been using a potato sack filled with bags of sand that weigh about 5 pounds each to adjust for the weight I need. The bags of sand are actually tough plastic zippered bags that are wrapped with duct tape to keep them from busting open when I drop them. The sacks also make a pretty good medicine ball and are cheap and strong. I got them from a feed store.

M/32/5'4"/149
Subbed 2 ring PU and 2 ring dips for 1 MU
12 rounds plus PU and dips
Tough getting back after 5 days of eating very bad.

13 rounds PR by 2 rounds

Subbed 4x PU/Dips for MU

This one one hurt after eating like hell all last week

MAWL

M - 9 rds. (subbed everything- 7 PUs/2 ring dips, pike push-ups on paralletes, 1.5pd KB swing)

EEJJEJJEJJEJJEJEJEJEJEJJJEJJEJEJEEEEEEEEEEEEEEEEEEEEEEEEEEEEJEJJE
M/35/168
10 ROUNDS FULL TURNOUT AT BOTTOM OF M-UPS, STRICT HSPUs

Jumping mu
powerband (red and yellow) assist hspu
36kg kbs
7 rounds

24yo/m/5'6"/150

9 rds w/ 70# DB

5 rounds

M/30/5'9"/165

Did this today, since I was away last week, and really didn't want to miss the next muscle-up WOD (since I can now do them).

8 rounds

Used a 65lb dumbell - that's all I can fit on mine.

m/30/170

subbed a 75 pound dumbell otherwise as rx'd.

11 rounds and 2 m/u + 4 handstand pushups.

Subbed 6 pull-ups/push-ups for muscle-ups. Subbed 70 lb dumb swings.
10 rounds and pull-ups/push-ups and HSPU's on 11th round.

m/22/215

subbed 3 pu's + 3 dips per mu
assisted hspu's
70# db swing

8 rounds + pu's, dips
switched to jumping pu's on 5th round

8 pull ups, 8 dips
115# shoulder/push press
70# db swings

7 rounds

CHK 11 rounds. 6 pups, 6 dips, 4 hp, 8 kettleballs

KS: 14 rounds: 4 pups, 4, dips, 4 hp, 6 kettleballs

m/36/168

subbed 4/4 per muscle up
hspu assisted
8 rds w/ 70# DB

m/36/6'4"/97kg

10 Rounds

6 x chinups
6 x dips
4 x bridged (on bench) handstand pushups
8 x 32kg db swings

Stopped clock briefly for running repairs on finger

(Took a chunk of skin off inside left middle finger yesterday while doing dl's).

21m170

subbed 70lb DB, otherwise as rx'd:

9 full rds + 2 MU

23M/5'10"/170
11 rounds in 21:00

22F/5'2"/120
10 rounds in 20:33

10 rds using 17k DB swing sub

6 rounds + 2 mu + 4 hsp

CFWU
12 rounds
"inclined" MU / Feet elevated HSPU
081008
11 rounds
M/47/185#/72"

20/m/6'2"/195 lbs

2 muscle ups
4 push press @ 135 lbs
8 kb swings @ 2 pood

8 rounds

M/52/6'/180

Sub

6pu/dip
hspu
70 lb db swing swing

11 rounds

26m/5'10"/170
2MU
4HSPU
12 55# DB (Heaviest we had)
9 rds. +2 MU

7 rounds + 4 pullups. Felt great.

8/8 substitution
55# KB

Last Time:
8 rounds with 30 seconds left
55 then 40 lb KB
40 lb weight assist on 8 PUs and Dips.

14 rds
2mu's
HSPU really weak full ROM

m/35/5'9/176

CFWU - 3. Reg 1st set. PU only on 2nd set. 12 pushups only on 3rd. Superman. Burgener.

MU from knees. HSPU - feet against wall.
9 rounds + 2 MU & 2 HSPU.
First time doing true MU & all HSPU as rx'd.
10/1/08: 10 rounds + 2 MU & 4HSPU.

MU ~ feet elevated 2nd rung of ladder
HSPU ~ 80lb shoulder press (more weight next time)
KB ~ 62.5lb DB swing

8 rounds

35M175
5
tom
5

This was not a good workout after yesterday and a bad week in general. See previous for better counts. One of those "going through the motions" workouts

35F123

8

28/m/185

11 rounds with 2 MU, 4 HSPU in 12th. only had 1.5 pood KB

As Rx'd: 9rnds + 2mu

I'm sure I could have done 10 rnds if I had a clock to watch. I was pacing myself to be certain I nailed the MUps.

2 4pu/dip
4 hspu (struggled with these)
8 70 lb db swing swing

5 full rounds and did the sixth 4pu/dip set

had problems getting free equip at gym. pain in the ass

Finally made this up today.

CFWU (rowing MUs instead of PUs/dips, GHD SUs)

Subbed rowing MUs for muscle-ups, 70lb db for kb.

10 Rounds (20:11)

First time trying HSPUs in a WOD for real. For the first 5 rounds, managed to get nearly full ROM, though as I progressed I know I pressed more of my body against the wall so form deteriorated quickly. From round 6 on, ROM suffered a little more, and for the last few rounds was only able to do 2 HSPUs, and did negatives for the remaining two reps per round. Pleased, however, that I'm slowly making improvement with this skill.

Take care!

I had to do 6 pull ups and 6 dips. I got yelled at at the Y for hanging rings. Anyway had to sub that. Used a 45lb dumbell.

18 rounds

160/m/37/5'9"

did 10 min version
8 rounds plus 2 mu

still not fit due to my america holiday

rounds as rex'd

11 and 2 mu's!

this is alltough a new PR

CFWU Std,

Clean up on a Rx'd "rest day"

NOT as Rx'd
3:1 on pullups/dips, HSPU with feet on Bar ~45", #55 Dumbell for Swings

6 Pullups/6 Dips
5 HSPUs
8 Swings

10 rounds in 20:31

9 rds. 4 pull up's

wod as rx'd
23-226
9 rounds even PR!

CrossFit Warm up (Minus Pull-ups and dips)

RX 12 Rounds, 2 MU, 3 HSPU

PR

11 rds.
was def. feeling the past two day's wods. esp. yesterdays deadlift when doing the kb swings

8 rounds at home- subbed 3 pul ups 3 dips per mu
dumbell swings w 62.5 lbs

PR 11 rounds

30/m/165/5'6"
11 RDS + 2MU + 4HSPU
yesterday's workout killed me. Last time was 14+2. Need to work on HSPU, kipping still.

cfwu x 1
wod
6 rds in @ 21:30

subbed jumping muscle-ups

7 rounds

30/m/167
12 rds
Marathon training is getting to me.
PR still 14/2

17 rounds; M/23/5'9/165lbs I used a pullup bar instead of ring dips.