Looks great, loving the bodyweight day.

what's a good sub for ring pushups?

Another semi-rest day for my quads.

Much respect Freddy! I'm 30 and I would like to be in your shape. Great model for me and others.

Jesus is the reason for this Christmas season. All praise to God!

I think I'm going to have to use a dome exercise ball for the push ups...this should hurt...

It's my birthday! I was hoping for a good workout and I got it :D

Happy Birthday!!

This looks fantastic, can't wait for tomorrow!

Need a good substitute for ring pushups - anybody?

That workout looked like it really sucked - in a good way of course! Solid works ladies and gents; pressing that kind of weight coupled with burpees is no joke...

hooray!! no legs!

Ring push-ups in a WOD. That's pretty cool...

setup for ring pushups? are feet on ground or up so body is level?

Happy Birthday Allison. Gettin old

Anyone agree that Bosu ball push-ups would make a good substitute for ring pushups? My other idea was medicine ball, but that might move the emphasis away from chest and stability to the tris.

cool video. got to try that wod.

http://www.youtube.com/watch?v=aee2QcS7Btw

not sure what a sub would be though

Are GHD sit-ups the same as "glute-ham" situps? If so, then I need a suggestion for a substitute, because I'm pretty sure my gym doesn't have the fancy bench pictured in the videos. Better yet - does anyone have a suggestion for some way I can ghetto-rig another piece(s) of equipment so I can do them right?

#14 Kurt: yeah I know I am.
But the thing is every crossfit woman I've ever met looks like they've given the finger to the hands of time. Crossfit stops and then reverses the aging process so I'm really getting younger.. Not older. Or at least I hope it will look that way.

I'm just greatful I found Crossfit at 22 and know I have lots of time to get fitter and fitter over the years. I'm not worried :) I'm excited.

#14 Kurt: yeah I know I am.
But the thing is every crossfit woman I've ever met looks like they've given the finger to the hands of time. Crossfit stops and then reverses the aging process so I'm really getting younger.. Not older. Or at least I hope it will look that way.

I'm just greatful I found Crossfit at 22 and know I have lots of time to get fitter and fitter over the years. I'm not worried :) I'm excited.

jeez...the last three WOD's are slowly working their way through my legs
Today I could barely get out of bed my hams/glutes were so fricken' sore and now it is slowly working its way to my quads.

Glad to see a body weight WOD for tomorrow that does't involve legs!

Sunday musings...

1) Zone. Doing the Zone correctly is way harder than doing the Zone.

2) IPod. It's really, really hard to get a WOD in if I don't have my "ears" on. Not in a bad way, mind you, but it's hard to be polite and walk away from an inquisitive neighbor in the gym when they ask reasonable questions about the WOD. I had no idea how important my IPod was in the completion of my workouts.

3) 4:49. As in a "4:49 Fran body". Over on the Message Board Jason coined that phrase to describe the changes in his body from CF. But he shows incredible insight and understanding of what we do in Crossfit and why we do it with the following: you can have a 3:39 Fran body without having a 3:39 Fran, but you can't have a 3:39 Fran without a 3:39 Fran body.

Think about it.

4) Standards. It's so easy to let standards slide. In everything, not just here in our WOD's. Once they start to slide the possibility of an avalanche arises. To be sure, some slippage is unavoidable and may even be desirable. Coach talks about working on the edge of technique and form as we approach the ragged edge of maximum intensity, for example.

Here's the rub: once the standards start to slip it's necessary--nay, mandatory--to seek a return to the correct standard. We have a little non-WOD issue Chez Bingo with one of the returning college progeny and the different standards of civilized behavior in a dorm vs. in a home. A liquid CHO and date of birth issue. It would be so easy, so simple, so PEACEFUL to just let it slip. Slide on by. It's only a couple of weeks...

But easy here is wrong, just like it's wrong to make the form we see at that ragged edge the standard from which we teach. And it seems to me to be quite a bit more difficult to RETURN to the standard than it was to SET the standard. Don't you think?

The harder it is to continually apply the standard or return to the standard the more likely it is to be vitally important to do just that.

Now, if you would kindly excuse me, I have a little coaching to do.

I'll see you next week...

Hahaha Barber " Oh My God! " Takes a Lap HA!!

this is a weird workout for me 2 do at the Globo gym, means a lot of running arounf for machines :S

m/29/73/183
Substituted ring push-ups: 3 push-ups for every ring push-up equaling 45 push-ups per round. The substitution for ring dips under the FAQs were 3 bar dips for every ring dip.
The GHDs were on an inclined back extension bench; not as good as a regular parallel bench.
3 rounds + 15 pull-ups and 15 push-ups

Hey Freddy, lookin' strong brotha man! I am really enjoying the cert here at Crossfit San Diego. Jolie is keeping up the One World presence with some strong instruction, and now going out to "rehydrate" with some friends :>)

Have Fun, Train hard,

Billy

What are some good subs for the ring push ups and back extensions?

I don't even know how Boz finished with those 25s on the inside of the bar. Bad joo joo man.

Freddy i can't believe you're 43!

great work man

I think to sub the ring pushups I am just going to place upright dumbbells under my hands. Seems like the same idea, and maybe do 2 for everyone.

What are GHD situps? What are Ring Push Ups? I searched through the demos and couldn't find anything.... Thanks!

bingo, love the "Fran Body" analogy. Its really describes what being fit is all about. Its about performance as opposed to looks. Love the posts, keep them coming.

Great video guys. Well put together, tough WOD, good teaching points (read: Boz is a beast)

M/22/6'1/185

did "Grace" today just to catch up on missed days of late because of massive amounts of school work

"Grace"
as Rx'd

2:24 (PR)

Knocked off a lot of time. Felt good today.

POST: power clean singles

worked up to 255# then called it a day. Beat.

#s 19 and 20 - grateful. That's what I get for posting half asleep and from my blackberry. And a double post :/

Great Video. Looking good for an old guy Freddy ;)

Why should it be easier to jerk from behind the neck??? It's harder for me for some reason. Way harder.

What ever happened to the C# based Crossfit WOD Log? I was really looking forward to its completion.

Allison -

I think it is easier to jerk from behind the neck because you don't have to worry about decking yourself in the chin on the way up. More importantly, think about the finish position - it is behind the ears, so starting behind the back means that you don't have to maneuver yourself beneath the bar to get it into the correct position with your shoulders open.

I hope you have a good birthday!

I think I'll sub pushups off of a basketball for the ring pushups. Basketball pushups are super hard!

Ryan

Lots of subs:
- push-ups for ring push-ups
- 17kg Good Mornings for back extensions
- GHD situps using Swiss ball and feet wedged under sofa

3 rounds, 15 pull-ups, 15 push-ups, 15 Good Mornings, 11 GHD Sit-ups.

F/32/62kg

Great video,
Great workout,

I love this stuff.

#39 what are good mornings? and thanks for the swiss ball idea. with that in mind there's so many other things you can wedge your feet under.

Not having ever done pushups on rings, this may be a dumb question but I'll throw it out anyway - would mounting pushup parallettes on a set of really loose casters be roughly the same as rings dangling on ropes?

#39 what are good mornings? and thanks for the swiss ball idea. with that in mind there's so many other things you can wedge your feet under.

#41: Good Mornings are the recommended sub for Back Extensions in the FAQs -
http://www.crossfit.com/cf-info/faq.html#Substitutions12

There's also a demo here:
http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

#43

Preparation

Position barbell on back of shoulders and grasp bar to sides.
Execution

Bend hips to lower torso forward until parallel to the floor. Raise torso until hips are extended. Repeat

Bingo- The wisdom & insight continues to flows smoothly.

Get some, Go again!

mmmm...my shoulder still hurts a little bit should i train or rest a little more...i'm desperate i wanna train but i'm afraid to make this injury more serious (the injury is on my left shoulder in front and is muscular) feels better but i don't know what do you think guys? Rest or 3-2-1 gooo???

I'm sensing some ring love here :) Muscle-Ups, rest, Ring Push-Ups...sweet!

Sooooo glad i got some for my b-day in november. Thanks mom!!

4 rounds in 19:05 of:

15 pullups (mostly negatives)
15 elevated pushups (ring unavailable)
15 back extentions
15 GHD situps

Sub Swiss Ball Situps for GHD Situps
Boots and Utes
6 Rds minus 12 situps
Great WOD, can't wait to get back and have all the right gear...
Sasquatch, inspirational post.

7 rounds + 13 pullups

Did pushups on swiss ball with feet on bench. Did GHD situps on swiss ball with feet hooked under bench. Hope Santa brings me some rings for Christmas!

Oh man, I'm still aching from the lunge/swing WOD a few days back.

Those DB swings murdered serr. ant.

I'll be completing this WOD tomorrow.

6 rounds + 12pull-ups

For those that do not have rings, go to a local hardware shop, purchase a thrity foot tow strap that has two round ends like rings. On the round ends tape them so they fit like rings in your hand.

Hang the tow strap off of your pull-up bar or where ever you want to hang them and there you have a $12 sub for rings and it is as close as it's going to get to the real thing.

Just a heads up.

Doug

25/M/5'8"/135

subbed 3 push-ups for 1 ring push-up
unanchored normal sit-ups for GHD

5 rounds + 15 pull-ups + 6 push-ups

(still waiting for my operation phoenix shirt. anyone received it yet?)

M/58/175

8 rounds

Adam M/26/220

20 min/8 complete rounds

Kevin M/23/220

20 min/8 complete rounds

Great workout! It was nice to keep off the legs one more day. I see something terrible coming in the near future though...I believe it will involve 400m intervals as well...possibly for time? HaHa...can't wait!

m/43/74kg
As rx´d, 5 rounds, 15 PU, 6 ring P-U

40/m/176cm/71kg

Back Extensions and GHD Sit-ups on swiss ball, feet fixed under couch. Apart from that as rx'd.

6 rounds + 15 Pull-ups + 3 Ring push-ups

I was shooting for 7 rounds, but the ring pushups slowed me down, I had to break them 10/5 after round three.

sasquatch:

I never liked the "chickenhawk" slur. Seems unfair. My status as a soldier doesn't place my opinion of foreign affairs any higher than a man or woman who hasn't served. Feminists attempt to make the same argument about men and abortion--because we don't walk in their shoes, it's impossible for us (men) to have a responsible opinion.

Make your points about patriotism and the responsibility of citizens to serve, but lay off the "chickenhawk" rhetoric. It's ad hominem and makes your argument sound uninformed and childish.

Thank you for serving.

A whole 3 rds in about 19:22, with many jumping pullups. Ack. But at least I did it!

Freddy, you are an INSPIRATION! Btw, One World is one of my Daily views when I am online.

A good sub for the rings pushups is using 2 of the hard rubber style medicine balls, one under each hand.

Best. Video. Ever.

M/29/5'9"/190

Just got back from the gym and realized that I messed up the order. I did GHD situps after the push-ups. OOPS!! I completed 6 rounds + 15 pull-ups and push-ups before I ran out of time. Subbed push-up bars since we don't have rings out here. I was able to get my body in the same position as ring push-ups using these. The bars were more stable than rings would be, but its the best I can do for now out here in the sandbox.

M/32/155/5´10"

As rx´d: 6rounds plus 15 pullups, 15 ring pushups and 6 back extensions.

To #45: Lighten up Alice.

As Rx'd 6 rounds + 10 Pull Ups

#46 sasquach (since you called me out)

I think you over reacted to my joke about those who oppose hunting, and that's all it was. Thank you from my heart for your service. If you've read my posts, nobody praises our military, LEO's, and firefighters more than me. Just remember, however, that you don't know me or my personal contributions to this world; there are other ways to serve mankind than infantry. (although that is absolutely honorable and noble!)

Also, I'm done with this today. If you want to debate something like this, let's keep it on the rest day comments.

Sasquach is #45.

Are knees to elbows an appropriate sub for GHD situps?

I stand corrected: #45 sasquach. That's what I get for posting before coffee, haha.

Great looking wod today, can't wait!!

As a former Marine, I second the comment by Jay M.

Soldiers like sasquach should know better than to praise themselves or expect praise for service. Also, now as a Firefighter, I see guys everyday with as much honor and love of Country as any Marine I ever knew. And they have no Military experience!!

Patriotism and Courage are in a man's heart, not worn on their shoulder!!

WHWT IS A RING PUSH UP AND GHD SIT UP? ITS HARD TO DO EXERCISES WHEN I DON'T KNOW WHAT THEY ARE. I FEEL LIKE I MIGHT BE CHEATING MYSELF TRYING TO CREATE VARIATIONS. THE DEMO DOES NOT LIST THESE. A LITTLE CLARIFICATION WOULD BE NICE.

Completed 5 rounds. Man my biceps are killing me...

#73

Go to Exercises & Demos, there are VIDS for everything that we do at CrossFit.

Very thankful to coach for not blasting my legs again.

3-2-1 Go.

145lbs/31yoa

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups (sub ab ball/feet tucked under bench sit-ups as I have no GHD)

6 rounds +15 pull-ups and 5 ring push-ups
This was like someone took a flame thrower to my core. I can only imagine what this would've been like using a GHD.

29/m/140lb

6 rounds as rx'd.

I struggled today. Im still wrecked after my Christmas party friday night. Great to be aback crossfitting after taking last week off.

Freddie, you must be the fittest 43 year old in the world!

Elise #36 - I can see that.

Think I might have a hard time with jerking from behind because of the grip. Looks like a wider grip is necessary to jerk that way. I like everything as narrow as I can go. I don't feel anywhere near as strong with a wide grip and it feels harder on my shoulders.

And bringing it down on the back of my neck is a painful nightmare.

Subbed Bosu ball pushups for ring pushups (15 bosu p/u's- maybe should have increased to 20 or even 30). 6 rounds plus 15 pullups.

15 pullups
15 reg pushups
15 45 lb good mornings
15 reg situps

9 rounds plus 8 pullups

M/ 51/182
Substituted push ups for Ring push ups
6 rounds plus 10 pull ups

subbed burpees for ring push-ups
6 rounds in 20:10

34/m/72"/180

15 pull up
15 ring push up
15 good mornings 45lbs bar
15 ghd on make shift bench set up

5 rounds

F/42/5'6/124

Subs: push ups on basketball
good mornings for back extensions
swiss ball sit ups

5 Rnds + 10 pull ups

M/40y/5'8"/162#

15 Pull Ups, the hardest part of this WOD.
15 Push Ups on parallettes with feet on Swiss ball.
15 Back Ext on Swiss ball 1st 2 rounds, but switched to 20 Superman's because feet couldn't hook on to arm of sofa.
15 Sit Ups on Swiss ball with feet under sofa.

4 rounds plus 15 jumping pull ups

as rxd 7 rounds
what got me was the GHD sit-ups, we dont have such a good GHD so it wasnt that cool hahaha but great workout and nice video

ring pushups demo
http://www.youtube.com/watch?v=aee2QcS7Btw

15 pull-ups
15 push-ups on db
15 good mornings (45lbs)
15 swiss ball ghd sit-ups

almost as Rx'd lol..

6 full rounds 15 c-u 15 p-u 15 g-m

Great vid.
It is hard to believe you're 43 Freddy.
Really, you're just a baby!
Nothing like mature muscle!

4 X 12 200# dead stop standard style straight bar deadlifts with one minute rest break. First two sets straight through; last two needed breaks. Legs still fatigued from the MU/Squat WOD, box jumps and the BTB Tabata squats ....since I can't do much upper body work while my shoulder is healing, my legs are taking the brunt and it's showing in the deadlifts.

10 minute break then the WOD:

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

To keep my shoulder, rolfer and yoga instructor happy and to work on one of my many weaknesses I changed the WOD to this:

15 18" Box Jumps
15 second L-sit
15 lateral jumps over parallettes and sandbags
15 back extensions

9 rounds + 15 box jumps, 15 second L-sit, 15 lateral jumps and 2 back extensions. Lateral jumps were interesting - the parallettes and sandbags were different heights and distances apart. Jumping to the right was good, to the left a real challenge. I fell over the obstacles twice going to the left and was unable to maintain my momentum going that direction. Since everything on my left side acts like it belongs to someone else and I have much less muscle control on that side I shouldn't be surprised.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

As Rx'd

6 Rounds

If anyone is intersted in Crossfit workouts or setting up an affiliate on Offutt AFB, please shoot me an email...build it and they will come!

m/35/174

As Rx'd

4 rounds in 19:35

All pullups were dead hang

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

Warm Up
Half can of Fat Free Reddi Wip followed by...

"Freddy's Revenge"

5 Rounds:
5 185lbs Overhead any way you want
10 Burpee's

6:40 Rx'd

10 Minute Rest then

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

10 Rounds Rx'd

Burpee's were disgraceful, but my overhead clap was awesome. I just wonder if the Reddi Wip helped?

m/33/180

15 pull-ups (strict)
45 push-ups (no rings)
15 Back extensions
15 GHD

6 rounds!

Great workout!!

nice to give legs rest today!

5 rounds as rx'd

I was just wondering when you are suppose to use the kipping pullups and when to use the butterfly ones, or if it was just whichever you prefer?

sub normal pushups, good mornings, anchored situps

5 rounds in 19:34

M/36/180lbs.

15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 Reg. sit-ups

9 rounds + 10 pull-ups

Been feeling a little under the weather, this New England weather sucks.

i just did 5 rounds:
15 pull-ups
15 body-weight dips
15 60Kg deadlifts
15 GHD sit-ups

I am really having a great time at the cert in San Diego this weekend. The instruction is top notch and so is the coaching. Big Kudos to Adrian, Andy, Greg, Jolie, Melissa, Maranda.

I really can't wait to go back and get some of "Freddy's Revenge".... I think I'll do that as a welcome home :>)

Bingo, Well written as always, how did you get so good at writing?

Have Fun, Train hard,

Billy

m/27/5'11"/ 178

6 rounds exactly

No rings - subbed 15 pushups with hands on round dumbells (so they weren't steady) + 5 dips for each set of ring pushups.

Everything else as rx'd

m/25/186/6'1"

5 Rounds as rx'd, down to the wire.

M/30/150

6 Rounds + 15 pullups

I'll take it considering the amount of Christmas cheer I drank last night

DP

Oh, I almost forgot to curse the person/s responsible for this WOD, i am almost past the wanting to puke stage, and it has been about 20 minutes since i completed the routine... 36/M/230#

d - 30m/175

6rds + pullups + 3 pushups

j - 34f/125

4 rds + pu + pu + be

M/25/6'1/175

WOD: subbed regular pu and decline su

6 rounds

Great WOD. I'm not sure if I could have snuck an additional round in there; my chest was pretty beat during my last round of pu. Even the su were difficult at the end. Finished up with some rump rope practice. Buddy Lee has me all fired up!

I just watched the video again and Freddy did mostly Push Press, holy crap!

Have Fun, Train Hard,

Billy

LOL>>>I just saw a video on mens health. there was a demonstration of Fran. They called it "brutal workout". we call it tuesday. The guy did it in 3:54 which is impressive by my standards. I'm glad that people are able to see what a real workout looks like. keep charging!

M/40/6'/192
WOD: subbed single leg bent dumbell rows 75 lbs x 15 each arm for pullups, feet elevated rotating handle pushups for ring pushups.
5 rounds

m/42/175

Did not understand all of it so this is what I did

15 pull-ups
15 push-ups on two medicine balls
15 back extensions
15 sit-ups, feet locked w/ 6 lb ball

8 rds + 15 pull-ups + 15 push-ups

No Christmas Cheer, Just Christmas S#X
and shopping ......with my wife.....for hours

M/52/175
Great workout for a snowny Sunday here in Calgary. No rings at the gym so I subbed two medicine balls (Only slipped off twice.
9 rounds.

6 rounds as RX'd except for scaling the reps to 10 on the GHD situps as breathing for the next few days is important to me. GHD situps KILL my abs for days, prob a height thing.
Finished up with a 1 mile run and some hand walking work

CFWU- minus pu's
4 rounds + 12 pu's

I was 3 sit-ups shy of 5 rounds. Of course I did the last 3. ;-)

Time to go get our Christmas Tree. Ho Ho Ho...

Rnds in 20 mins. Substitutes inserted:

15 Pullups (deadhang)
15 Ring Pushups
15 Good Mornings (20kg)
15 BFA Situps

8 rounds.

M/31/170 5'7"

6 rounds

Subbed floor back extensions, push ups on push up handles and sit ups on decline bench.

bw 165

subbed pushups for ring pushups
subbed situps for GHD situps

9 rounds

33/F/5'10"/150

As Rx'd

6 rounds + 12 pull-ups

Wasn't feeling the drive to go balls to the wall on this one...maybe it's the cold, maybe it was because I tried it on an empty stomach...I do like the combo, though - it was different!

150 5'7.5" 33 yom

as rx'd-
7rds+15 pullsups/15 pushups/15 back ext and 11 ghd's
pullups - chest to bar frog kick style
rings pu's- chest to deck (rom greater than reg due to elevated ring height

i am so nervous with the ghd's that i take them slow and burn myself out on them due to rep speed and that kills the rest of my exercise rds-

ready for more!

Subbed ring pushups with regular pushups

7 rounds completed + 10 pull ups

37/m/5'9"/175

Exactly as Rx'd

6 + Pullups and Pushups

21/m/6'1/195

6 rounds complete
+15 pullups 15 pushups 1- back extensions

4+15+15+10 regular pushups

Male/28/194/5'11"

GHD sit-ups were done with feet anchored and back across a exercise ball. Everything else as RX'ed.

8 Rounds plus 7 Pull-Ups.

6 rnds, had to sub clapping for rings and k2e's for glute ham. Subs killed me.

As Rx'd:

6 rounds + 15 Pullups, Push ups, and back extensions and 4 GHD.

1st time doing ring push ups. Way more difficult and time consuming than regular push ups.

35/m 5'8"/185

4 rounds + 15 pullups, 15 pushups, 5 back extensions
subbed pushups on medicine balls for rings

Can someone tell me what Good Mornings are? I saw that someone incorporated them into today's WOD, but I can't find them on the demos page....

7 rounds

5 rounds

go chief

Freddy's Revenge
From the ground as rx'd
5:38

CFWU Std,
New Gym, equipment ALL over the place,
6 rds in 25+ minutes....

Went for Rds rather than time as way too much time walking and waiting....grrrr

m/5'3"/160/29

subbed the decline bench sit ups for the situps not available at my gym
strung up my rings and ran all over the gym to get to the stations. thought i was going to die. dizzy, headache, nauseated. thought i would either puke all over or die on the walk from the gym to my apartment in blowing wind and snow. a good morning

only 4 rounds, but gave it all

Had to play catch up over the last couple of days:

Thursday: Fran 3:48 3 Seconds over PR
Friday: Lunge WOD Speal Style: 5:42 (2) 55# DB 1.5 KB
1 hr later Muscle Up/Squat WOD: 17:42 Full lock out

Saturday:OFF

Sunday: 4 rounds + 15 Pull Up+15 Ring Push Ups
All Pull Ups Game style for Sunday WOD

Not to upset about my Fran time since I have gone from a BW of 188 to 199. 5 x fat and cyclic low carb have put some size on me in the last couple of months.

M/29/199#/5'11"

m/26/5'8"/165

as Rx'd
6 rnds + pullups, pushups, extentions, 3 GHDS
I did dead hangs for the first two round, I don't know why.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

6 rounds and 8 pullups

My 13year old son Barry did jumping pullups, regular pushups back ext regular situps

6 round 15 pullups, 15 pushups, 15 back ext's. Almost 7 for him!!

m/32/6'2/210

Regular pushups

6 rounds. Straight sets 1-4. Pull ups and pushies broken @ 5.

As RX'd - 6 rounds

I found a GHD chair. Too bad it is 50 years old and as hard as a rock.

3 rounds
jumping pull ups
ring push ups from the knees
otherwise as rxd

M/39/176/6'

4 rounds as Rx'd

Frist time doing ring push ups. I like them alot.I was surprised how well I could do them. I have to get better at them though. It will make for a great goal for this month.
Couple of guys watch me at the gym doing the ring push ups and asked to try doing them. One of them was able to do 1 and 3/4. They couldn't beleive just how hard they are to do. So I told them CrossFit it's the best.

m/155/5'9"/22

didn't have my rings with me or a GHD, opted for a hero workout instead

"Josh"
21 OHS @ 95 lbs
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups

time: 11:06

followed by "annie" variation

50-40-30-20-10
sit up
push ups

time: 8:13

One hour of flag football then over to the gym

4 3/4 rounds. Just started the GHD situps when the timer when off.

Freddy's revenge 8:53, didn't use a rack

6 rounds plus 15 pull ups

i'm working on my hand stand pushups by doing inverted pushups with my feet on the smith machine bar.

M/46/145
CFWU1

GHD Situps with hands on abs.
5 rounds + 15 pullups.

Too soon after waking up for me but have an appt.

M/22/180/5'10

I subbed back extensions for good mornings, and GHD situps for just regular situps cause I didn't have the equipment.

5 rounds plus 15 pull ups

as rx'd:
7 rds + 15 pull ups

5 rounds + 8 pull ups

2nd week of getting back into crossfit so I'm still scaling workouts to try and go at full intensity.

5 pull ups (these seem to be giving me big problems for some reason)
20 regular push ups
15 GHD's
15 back ext. with 15# (b/c the back ext. thing in my school gym is at an angle)
5 rounds even... this is a very poor effort by my usual standards but I have to accept it

Doing crossfit at my school's gym makes me REALLY REALLY REALLY miss going to Crossfit Pittsburgh.

5 rnds even.
Subbed situps for GHD situps.

Spent a lot of time moving from ring pushup/ pullup station to where the back ext. and sit ups could be done.

I liked this one.

32/m/165

subbed ring pu with pus on 2 med balls..

6 rounds in 19:18

Scaled -
Band Asst. Pull-Ups

4 Rounds + 14 Pull-Ups

Pulls and Pushes where tough -
Back and GHD where cake in comparison

M/43/6'0"/175
Worked on quality instead of quantity today.
No rings so did push ups between two chairs
No GHD so did back extensions and situps off of a bench.

8 rounds

M/24/170lbs
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

As rx'ed 8 rounds + 15 pullups

11 rounds
15 pull ups
15 pushups using perpendicular bars for grip
15 back extensions
15 situps with weighted feet

5 rounds.

56/M/202
5 rnds + 13 pullups as rx'd
1st round unbroken, rest of rounds pullups and ring pushups were broken

23/M/5'9/155

Steep incline situps instead of GHDs. Elevated pushups on two half sphere bouncy balls instead of ring pushups.

Didn't really count, but I think I got through 6 rounds, pullups and 10 pushups

Pullups were weakest part. Too many breakups toward the end.

18/150/M

RX'ed -

8 rounds plus 15 pullups 15 ring pushups and 13 GHD sit ups

HOLLY $HIT

F/37/124
7 rounds even. Ring pushups were definately the killer... pullups kinda sucked too come to think of it! HARD WOD

m/27/173/5'9"

5 rounds as rx'd plus 15 pullups, and 14 ring push ups of the 6th round.

10 Rounds + 15 pullups

21/M/6'/175

from the navy seal cf site

"Dick Draeger"

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of each exercise

Push Press 75#
Ring Dips(no rings so did reg dips but double the reps)
Burpees
Sumo deadlift high pull 75#

did the 2nd half 4 mins faster than the first half. 46:28 in 24hr fitness. also did the set of 1 twice

45/76"/191

Christmas party last night no help

subbed anchored situps and 45# goodmornings

5 rds + 14 PU's

note to self: work on locking out ring pullups

was it rxd with no shirt allowed???

WOD
6 rds plus 15 PU and 15 Ring Dips

35/M/77kg

5 rounds plus 15 pull-ups

as rxd
4 rounds plus 15 pullups, 10 ring pushups

8 rounds plus 15 pull ups

subbed supermans and anchored sit ups

25/m/155

As rx'd. Not a great day.

6 rounds + 15, 15, 12

Back Squats (really tried to work on form and go as deep as possible)
3x3 275#
2x5 225#

Had to do Freddy's Revenge after seeing that video.
As Rx'd: 7:34

5 and a half rounds. every station is spread out in the gym.

6 rounds + 10 Pull-ups

Did 25 Push-ups in place of the 15 Ring Push-ups. Last couple rounds I had to switch to jumping pull-ups after about 5 regulars.

8 rds 15 pullups 15 ring pushups.

Not a good one to do after a night of margaritas. Between the GH situps and BE I was expending a lot of energy fighting off pukie.

M/25/6'3"/210

15 pull-up (negatives)
15 push-up (regular)
15 floor extensions
15 sit-ups (normal)

5 rounds, plus 15 pull-up, 15 push-up. It was pretty snowy today so I opted to do things at home instead of at the gym. Still working on pull-ups, and the upper body is pretty tired after all the pull-ups and push-ups. At least my super-tired legs got a rest!

as rx'd 7 rounds

3 rounds 6:00 minutes to spare, but surrendered to mind and body!!!

27 yom 6'2" 155#

Pre: Warm-up x2 (pullups, ghd situps, pushups, squats all x1, dips)

WOD as rx'd:

6 rounds + 4 pullups

Post: 500m row cool down 2:11
Pullups were all strict with set 5 only being chin-up grip and first set only was unbroken. Pushups were chest to bottom of rings to full extension with first two sets unbroken, then 10+5. Back extensions done on GHD and all unbroken. GHD situps alternating hands touching ground and first two sets unbroken. The GHD situps made pullups challenging. Pushups weren't too bad as well as back extensions. I felt pretty good during this workout and thought I maybe could have gone harder, but then hello, I was on the brink of puking about 20 min. later.

5 Rounds as RX'd pluse full CrossFit Warmup. I think my arms are not going to like me this evening.

35/M/170
As Rx'd: 7 rounds

5 complete rounds plus 1 set pull-ups and 6 push-ups as follows:

15 pull-ups (assisted on smith machine)
15 Bozu ball push-ups
15 back extensions
15 Bozu ball crunches

25/m/5'11"/175
4rds+15pu+9rpu

32/M/178

5 Rounds plus 15 pullups

m/44/175

as rx'd
6 rds +11 pullups

As Rx'd: 5 rounds + 7 pullups

1st time doing ring push ups: thanks for the new addition!

Thank goodness no legs today: I am off shortly to play some Sunday night rec league hockey.

#101

Funny video. I promptly sent that one off to a few mom's I know!

Sasquatch:

Heartfelt thanks for your commitment and service.

Jay M:

You are as classy as they come!

kitchen wod:
10 pullups
10 ring pushups from knees
10 good mornings
10 butterfly situps
5 rounds
21:00

21m170

as rx'd:

6 full rds plus 15PU and 7RPU
So, around 6 3/8 rds total. Felt like sh*t, considering last night was our house Christmas party, but happy with the results.

M/48/153/1-1-06

15 ring rows
15 push-ups (standard per shoulder)
15 Sit-ups (ab-mat)
15 back ext.

5 rounds + rows + sit-ups (skipped push per shoulder)

Note: do HSPU next time

9 Rds. + 15 pullups

Back on the horse after two weeks of inconsistency.

completed 8 sets. i feel awsome!!!!!!!!! keep it coming. getting fit in sandiego california. look at grandma go!!

6 rnds + pu's and 11 push up's

Hey guys, first time posting. Although Ive been doing crossfit for a solid 4 weeks or so. I did 5 rounds today (substitute pushups for dips)

M/25/138/5'11"

As Rx'd
8 rounds
Got a bloody nose during the back ext of round 1. Had to shove a kleenex up my nose(that made even more people stare at me).

m/42/190

6 rds, 12 pull ups

Was a good one! Freddy you inspire me; as a fellow law enforcement officer and a member of the over 40 club!!

40/M/155

15 pullups
15 ring pushups
15 roman chair sits
15 45 degree back extensions

5 rounds

m/20/160/5'9"

subbed 30 push-ups, good mornings, and sit-ups on declined bench

4 rounds plus 10 pull-ups (slow!!!!) quit making me look bad everybody! If i can get my kip flowing i know i can do better

7 rounds +13 pu's at 17:42 and realized I took 700 layers of skin off of both hands. Had to bandage them up... I will send the picture in, this one was a gooder! ha

as rxd.......8 rds......jb

48/male/6'/205 week 5 of crossfit

1. Starting week 5...still standing...bloody but unbowed.

2. Got new rings last week so happy to see the MU's and ring pushups lately. Adds a new "twist" to things, pun intended.

3. Anyone else feeling the ring pushups in the abs, too?

4. As Rx'd except pullups were 1 resistance band assisted...4 rounds + 15 pullups in 20:06

5. Bingo's post (#22) gets a thumbs-up.

38/m/190

sub 45lb good mornings 4 back ext
sub decline SU's for ghd SU's

6 rnds + 15 pulls + 15 ring pushups

45/182

As Rx'ed: 5 Rounds plus
15 Pulls, 15 Pushes, 7 Extensions.

I could barely stay on the GHD for the first set of back extensions as my thighs were so damn sore from the last 3 workouts. It got better each round.

26/m/145

9 rounds, subbing body weight good mornings, standard pushups, standard situps.

Freezing ass off in the snow on an outdoor gym!

7 rounds subbing medicine ball pushups for ring pushups...5 minute rest followed by 6 rounds of HIIT. I'm wiped out!

23M/5'10"/170
7 rounds 19:25
Subbed 15 regular pushups for 15 ring pushups

Subbed standard push-ups. The pull-ups killed me - between calluses and blisters, I couldn't hold onto the bar.

2 rounds plus 9 pull-ups

6 rounds in 15 minutes.

Did 15 minutes because completed another WOD on same day

m/22/6'/195?

Did push-jerk, no split for triples)
225-235-245-255

Then did "Freddy's Revenge":
4:57 Rx'd

During the second round I regretted push-jerking prior to the workout ;-).

Oh, and for my own records:

Ran a medium pace mile to warm-up (6:55), and an easy pace mile after "Freddy's Revenge" (8:22).

6 rounds + 7 Pull-ups

15 pull-ups
15 bosu ball push-ups
15 back extension
15 GHD sit ups

15 pull ups
15 db push ups
15 good mornings
15 decline sit ups

6 rounds even

22/M/5'6"/155 lbs.

8 full sets

m/31/165

no ghd = decline sit-ups

8 rounds + 5 pull-ups

Just got over a wicked stomach flu right after Fran on Wed., so this was my first wod back. Probably could have knocked out another round but I'm happy.

7 complete rounds

Team LeBlanc
Jason M/35/185/70"
As RX: 4 rounds + 15 pull-ups and 10 ring push-ups.

M/40/180

7 rounds

More better faster

4 rounds plus 10 pull-ups. subbed exercise ball with feet elevated to a bench for ring push ups.

30/m/5'11"/200

As Rx'd

7 rounds + 15 pullups

Felt slow and out of shape today!

As rx'd: 6 rounds + 15 pullups + 15 ring pushups.

Finished the 7th round in just over 21 min.

Alexi:

M/165/5'8"/24

9 rounds flat... finished 9th round at 19:56 (could have done another round if PU bar had tape on it...)

Scott:

M/176/5'11"/26

7 rounds + 4 PUs

Ryan #135: Same problem for me! Fran is still floating around 4:00 for the last three rounds but my BW has gone up 15-18# in the last 2 months due to the metabolic diet.

Today:

7 rounds as Rx'd at the buzzer. Didn't push intensity today - just worked a little harder on the last round to finish it before the clock ran out. I need to do a 1/2 intensity cycle - guess I'll see what is served the next two days...

31/m/190

as rx'd

7 rounds + 15 pull-ups

Not feeling for more pull-ups today, so I did CrossFit Emerald Coast yesterday WOD.

50-40-30-20-10 of:
Double-unders
Push-press (65#)

14:19

37yo/m/146#/5'8"
Completed 6 full rounds
+15 Pull-ups
+15 ring push ups

Would have had at least one more full round if I didn't have to wait for the pull-up bar and my stations weren't set up so far apart!

m/34/5'8/153

6rds as rx'd except last 3rds of ghd sit-ups, changed over to 30 sit-ups, lower back was killing me. All and all great workout! Thanks for the rest days on legs.

Get Fit, Get Trained & Go Hard!!

1 Day behind
Chad Caden
150lbs
Asheville, NC

Squat Muscle up WOD as RXed
12:27

M/47/5'9"/170

First time doing ring pushups...wow, the chesticles got pumped and burned like crazy...in a good way of course.

6 rds 13 pullups

WOD
Amrap 20 of;
15 Pull-ups
15 Press-ups
15 Back ext
15 GHD Sit-ups

as rx'd
8 rounds + 15 pull-ups,15 press-ups.
all straight through,apart from 1 round had to adjust buckle while doin the ring press-ups.

back at gym at night to practice various stuff i'm
crap at,+bench press and squats,stretching ankles, hams to help with ohs,snatch etc.

m/44/188/6'0

15 pullups
15 pushups on round dumbells
15 good mornings 45#
15 ghd situps (bench to bench)

5 rounds + 12 pullups

8 Great rounds.

as Rx'd,

6 rounds + 12 pullups.

Just short of #227 Mike in RSM, lol.

I should'a gone for one more, I think I had a few seconds left when I stopped!

32/m/5'8-1/2"/182

subbed 2 for 1 reg Push ups, used similar inclined equipment instead of GHD

4rds almost to the second, day 2 of crossfit for me. Still can't walk from thursday.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Pull-ups with band - Push ups without rings(no knees)- back extensions on gym ball and sit ups anchored.

8 rounds + 15 Pull- ups

Managed to get to the gym for 40min, please to get the wod done, legs so sore from all the squats yesterday.

Good Fun

8 Rounds

m/40/6'1"/195

7 rounds + 4 pull ups
had to do jumping pull ups in second round to end

#231 brian p...ditto on should have gone for another. I dropped off the bar at 19:55...thought about trying to bang out 2 more to finish the pullups and said f* it! ;-)

5 rounds minus 11 sit ups

Does anybody have any suggestions for required reading for a Crossfitter? My winter break is coming up soon (college student) and I'd like to do some reading. I'm planning to look at 'Good Calories, Bad Calories.' Anything else?

M/25/185/6'2"

CFWU x 2 (no pullups)

WOD as RX'd

7 rounds and 12 pullups

(back and shoulders dead from muscleups yesterday)

CFWU

15 Ring Pull-ups
15 Parallette Push-ups
15 GHD situps
15 Back Ext.

situps and back extensions done off the end of the bed w/ my wife sitting on my feet. been at this for about 1 1/2 months now and my pull-ups still stink

4 rounds

M/30/175/5'11"

not quite as r'xd
10 pull-ups - just feeling weak today
15 push ups
15 GHSU
15 Back Extensions

6 rounds

F/45/130/5'2"

as rx'd: 5 rounds.

Now my legs AND my arms no longer work lol.

In 20 minutes, max number of rounds
15 pull-ups, 15 ring push-ups*, 15 back extension, 15 GHD sit-ups**

*subbed ring push-ups = 2 push-ups on DB's
** subbed GHD sit-ups = 1 sit-up on yoga ball

4 Rounds, 15 pull-ups, 30 push-ups

The 30 push-ups per round killed me.

m/19/150/66"

5 rds and

15 pull ups
15 r.push ups
15 extensions.

i'm a little disappointed i was hoping for 7 rounds but i feel like i did well.

As Rx'd.: 5 rounds

M/40/174

15 pullups
15 bosu pushups
15 back extensions
25 anchored situps

Four rounds, plus 15 pullups and 15 pushups.

Then ...
50-pound dumbbell, 10 walking lunges, 15 swings, five rounds in 8:54.

Fini

Warmed up with jogging/sprints/agility drills x 1200m

WOD: 15 pull ups, 45 push ups, 15 military sit ups, 15 supermans x 6 rounds + 7 pull ups

Total: 97 pull ups, 270 push ups, 90 sit ups, 90 supermans

I feel terrible today....

28/M/140

Subbed 45# good mornings and regular sit ups.

5 rounds + 12 pull ups

38/M/180/6'0"

as rx'd 8rds

as Rx'ed: 6 rds

6 rounds with subs in about 24 min

As Rx'ed- 8 rounds + 15 pullups, finished the 9th round after time

m/37/76/200

6 rds in just over 20mins

m/6'1/191/28

7 rounds

sub bosu ball push up for ring push up

7rds

M/24/5'10"/155

CFWU x 2 (dips on rings, GHD SUs)

As RX'd: 6 rounds

I've got a couple quick questions, if someone would be so kind as to indulge me.

First, watching the video (awesome, incidentally) I'm noticing people's feet are pretty wide while kicking out and kicking back in during the burpees. I had always done them by kicking out with legs directly next to each other, and after kicking back in the heels are pretty close together, right underneath my center. What is the benefit of that wider stance?

Second, today's was only the second WOD during which I've done GHD situps, though have been doing them as part of the warm-up for a month now. I'm noticing that while doing them in a WOD, I really feel it in the lower back. Before I had assumed it was because of the combination with deadlifts, but with today's there wasn't any heavy load on the posterior chain I could attribute it to. Am I perhaps doing the movement wrong, or is this pretty normal when starting out with GHD SUs and thus an adaptation to them has yet to occur?

Thanks a lot!

F/22/5'6"/140

As Rx'd
3 rounds plus 15 pullups. Those darn ring pushups! But, good news is I did 60 pullups without my hands ripping. It's always a better day when that doesn't happen!!

subbed ring pushups w/regular pushups
6 rounds + 5 pullups

m35/168/5'8"

6 rounds as rx'd, poor effort

#235 - agente provocatore

If you're not a subscriber already, two words:
CrossFit Journal.
It never ceases to amaze me the quality, depth and breadth of information we have available to us as Crossfitters for only $25 a year.

34yom/170/6'

5 rounds

32yof/126/5'6"

6 rounds in 21:00

forgot to write in ,ring press-ups,not normal press -ups.

As rx'd sort of. ROM not to full depth on the ring pushups.

5 rounds plus 6 pullups. As usual the pushups are the time killer.

8 rounds
8 strict chinups
15 standard pushups
15 feet unanchored situps
15 back extensions

m/20/6'3"/185

4 rounds

Cross fit rocks! I spent about 2 weeks at 50% weight to get used to the movements since I had never done any of the olympic lifts. I've been full rx for about 3 weeks now and I can honestly say I've never seen these kind of results in my life. The support of a fellow x-fitter from Fortworth named vanessa helped keep me going too since I'm all alone here in Ruston, LA going to LA Tech.

Morning: Ran 8 sets intervals of
3 min hard/ 3 min easy

Soccer 60 min, good game today

Nadia, Bingo- JPW- thanks for the nice comment the other day. JPW- An early congrats on your 2 yr anniversary coming up!

Erin

6 rounds

could have done better without the previous nights drinking

its been a few months since my last wod

2 rounds

subbed 45 push-ups for 15 ring push-ups

scaled to 10 GHD sit-ups instead of 15

feeling utterly dead...need to workout more and crank up on the zone blocks before a wod

sub'd the ring dips for medicine ball push-ups.

7 rounds.

finished the 7th round with 2 seconds to spare. THAT was a rough final push.

M/21/167lbs/6'0"

m/24/5'6"/150

First week of crossfit workouts and i love this stuff!

6.5 rounds
-15 pull-ups
-15 push-ups with parallel dbs
-15 back ext
-15 decline sit-ups

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 5 rounds + 15 pull ups, 15 ring push ups.
Foam roll after.

M/47/6'/185

15 Pull ups
15 Push ups on two medicine balls
15 Back Extensions
15 GHD Sit ups

10 Rounds (10th Round: ass'd pull ups & girl pushups ups)

bwt ~192

5 rounds as rx'd

BW 174

as rx'd

8 Rounds Even

Every odd round was Chest to Bar Pull-ups (I need to work on these, they slowed me down)

Lots of subs.

Pushups off two barbells
Back Extension with large exercise ball
Situps with exercise ball

5 rounds

f/31/5'6"/127
5 1/2 rounds
(needed a little help with the pull-ups though)

subbed decline sit-ups for GHD, medicine balls for ring pushups

8 rds (kenno and southy)

M/39/5'8"/160

7 rounds 1 pull up

Substituted GHD sit ups and back extensions with exercises with back hanging of bench with feet hooked. I think it simulates the GHD well.

Finally something I can do with my rings since I can't do muscle ups. Those ring push ups are burners.

Subbed normal push ups for ring push ups:

5 rounds + 15 Pull-ups + 15 Push-ups

Felt like garbage today. No intensity in the workout.

7 Rounds, sub'd Bosu Pushups for Ring ones.
Did Back Squats (5x5) after, focusing on form

m/24/5'6"/160

don't have rings or a whatchamacallit chair
15 pull-ups
20 reg push-ups up on handles
15 back extensions anchored frog leg style around a bench-need a better way
20 regular sit-ups

8 rounds +15 Pull-ups +20 push-ups +15 back extensions +10 sit-ups.-just couldn't win that race to finish nine.

AP #235

Second the CFJ rec. Also, to get a feel for who's here how about "Lone Survivor" by Marcus Luttrell, and "Gates of Hell" (Gates of Fire?) about the Spartans? Both should be a welcome break from school work.

R.Lee #253

Could it be that you are more strict with form on the GHD SU in your WU, and that you are a little "loose" when doing them quickly for time? I find that GHD SU give my sports hernia agita and I tend to guard against that, messing up my form and causing back/hip ext. pain. Start at the most basic--evaluate your WOD form and compare with your WU. Best of luck.

Ed - M/36/201
as Rxd 7rds
Ghd situps are what slow me down. Need more practice.

Jen -F/32/150
as Rxd 5rds

24/m/5'9"/196

did fridays wod yesterday

today: 5 rounds + 15 pullups...man am i dead!

with regular push ups
goofy improv back ext.
bent knee sit ups

6 rounds = 10 pull ups

21/m/183
due to having only one GHD bench at the campus gym I did no pull-ups because I couldn't afford losing the bench.
otherwise rx'd 9 rounds. prolly will incorporate pullups into the next WOD to make up for 'em. i cant afford to lose out on the repetitions. my pull up needs the most work.

43 years YOUNG and fit as hell Freddy! Keep it up man, you are my first and favorite Crossfit hero.

5 rounds

subbed 30 regular push ups

5 Rounds in 24:05. SO prob. 4 1/2 in 20 minutes.

as rx'd
8 rounds and the pull-ups from my ninth.
Almost passed out when I got done seriously I had to lay down for about 10 minutes. Pullups were my downfall, ring pushups were my savior.

As Rx'd
5 rds. + 14 pullups

7 rds.

As rx'd, except for the Crossfit Santa Cruz Central style Abmat situps. Avg HR 169, peak 182. I agree with MichaelG, those ring pushups made the situps much harder.

Great job Richard #269 and Calgary Colin!

22.m.135.65"

as rx'd
7rds + 10 pull ups
*no GHD

33/M/183/6'00"

As rx'd:

6 rds + 15 + 15 + 9

Dan D.
www.CrossFitStickers.com

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups & dips) 3x11.

As Rx: 6 rnds + 8 pull-ups.

Cool-down: hamstrings stretching; foam roll.

Strict pull-ups; hand-to-floor GHDSU. Pull-ups felt slow today. First time doing ring push-ups. Like those a lot.

m/30/205/6'3

7 rounds plus 5 pullups

Subbed:
parallette push ups
Good mornings
Sit ups

Parallette pushups really slowed me down on this one.

M/31/5'4"/122

9 rounds in 19:30

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

5 rounds + 15 pullups

subbed 45 regular pushups per round for ring pushups

3 sets one leg good mornings 50lbs
3 sets iso 1-leg squats 10lbs
3 sets incline dubbell shrugs 55lbs

subbed regular pushups for rings
got to 3 rounds at 14 min but had to stop because I felt nauseous...shouldn't have eaten beforehand.

5 rounds plus 8 pull ups

sub'd elevated pushups on dumbells for ring pushups

M/39/6'0"/157

Slant board sit-ups (no GHD) otherwise as rx'd.

5rds+15PU+15RPU+15BE+13SU

I could have finished the 6th rd but a guy was doing KTE on the bar I was using so I lost a few seconds walking to another. The same guy was using the slant board when I got to that. I had 17 sec to go so I jumped on another that was set as steep as it would go and could only get 13 in before the bell. Ring Push-ups are much harder than I expected.

37/6'2"/198

Rounds: 5 1/2 as Rx'd

Tried hitting 6 but fell too far behind in the last 2 rounds to make up the difference. I'm spent!

Bwt: 140

As Rx'd

9 rounds +15 pull-ups+15 ring push-ups

All pull-ups were chest to bar, felt pretty good at these today

6 rounds
sub= med push ups
everything else to rx'd

WOD at CrossFit Boston after being a "test subject" at the leve 2 certification. If you ever have the opportunity to be a test subject I highly recommend it! It costs you nothing.

My girlfriend and absorbed more knowledge today since our Level 1 certification October 2008. A great experience!

WOD: if rings weren't available when needed I perched myself on 2 kettle bell handles and did push ups (2 rounds with rings), ab mat sit ups, supermans.

9 rounds and 15 pull ups, 15 push ups, 15 supermans

TOODLES! :)

5 rounds in 20 min.
15 pullups-15 goodmornings-15 seated rows 100 lbs.-15 crunches

my mom first time working out in 20 years!
4 rounds
5 lat pulldowns 20lbs-5 goodmornings-5 seated rows 30 lbs- 5 crunches
she is already sore!

is it ok to break down the pullups? eg: do 8, rest 30 secs, then 7. are most people breaking them down or doing them straight through? if you breakdown a pullup set, but still do the right # of reps and the exercises in the right order, are you still doing it "as prescribed?"

thanks,
JMC

as rx'd

7 rounds

24/m/245

regular pushups; no rings

5 sets + 15 pullups

59/m/180

3 rnds + 15 pull-ups, 15 ring push-ups, and 15 good mornings*.

*GMs done using 45lb bar.

as rx'd

6 rounds + 15 pull ups

sub med ball push ups
5 rounds

Just had a chance to watch the full video on the Journal. What a great group of people!! Besides encouraging, I like the humility they all display. Freddy honestly has the greatest smile ever, and even after a tough wod and strong effort!

I also wanted my daughters to see Kallista, she is a great role model for them at 7, 5, and 3 yo. I can only hope they have that kind of spirit.

Thanks for the video guys, keep em comin', we love it.

M/24/158/5'7"

CFWU

Pull Ups Dead hang at first and kipping later

Subbed push ups on a ball w/ feet on bench for ring push ups

Subbed Good Mornings and Supermans for Back Extensions

Used Swiss ball and pinned feet under bench for GHD sit-ups.

4 Sets + 10 pull-ups into set 5 in 20 minutes

Ring Push-ups

http://www.ehow.com/video_2360556_the-ring-push-up-training.html

M / 25

5 Rounds

This was my first day doing crossfit (actually following the WOD). So from here on out, going to follow the WOD daily. Great workout. One issue i had was placement of stuff in the gym. Nearly running across to gym to try and save time, and dealing with people jumping on machines.

#253 R.Lee

Most of the time pain in the lower back would indicate using primarily hip flexors for the ascent. The iliopsoas insert along the lumbar vertebrae, L4-L5 I believe. Make sure you are activating rectus femoris of the quads, which also crosses the hip joint and inserts on the ASIS, this should alleviate the back pain. I find myself forgetting this sometimes when I'm focusing more on time during the wod. Hope that helps.

CF Warmup x2
As RX'd with ring pullups
7 rounds plus 15 pullups and 15 pushups

5 Rounds + 2 pull-ups

m/28/180

subbed regular pushups and regular situps

hands ripped open on this one

8 rds + 15 pull ups + 15 push-ups + 15 back ext

4 rounds +15 pull ups

As Rx'd 6 rds + 10 Pull-ups.

Subbed jumping pull-ups, supermans and unanchored situps, ring pull-ups as Rxed.

5 rounds … and 1 pull-up!

Getting back into it after long illness ... have so lost my pull-up form! Back up to 153lb now from low of 147lb.

M/19/5'11"/160

4 rounds + a bunch (3 GHD sit-ups short of 5 rounds)

Did a tabata today, 8 rounds of the following:
squats
pushups
front squat (4 rds)
o/h squat (4 rds)

This was different than the WOD b/c I had my first actual instruction by a CrossFit instructor - Doug Esposito at Vanguard Gym in Manassas, VA.

In truth, I thought there wouldn't be all that much to learn with such "simple" exercises.. Boy was I wrong!! Excellent instruction, Doug!

as prescribed, 8 rounds

5 rounds:
subbed pushups on two small medicine balls. more challenging than i thought.

m/31/5'9"/167

subbed regular situps for GHD situps and regular push ups for ring push ups.

7 rounds + 15 pull ups

36/m/220/5-11

regular pushups
anchored situps

Other than changing everything as rx'd :-)

6 rnds -3seconds

Before I started I was practicing my kip trying to figure out the butterfly and a seriously buff did asked, "Your one of those crossfitters right?"
Yes I am.
Could you help me learn to power clean.
Why yes I can.
I knew you guys always knew that stuff.

Good times.

4 and 1/2 rounds.
Last set of pull ups were assisted.
Had to wait on the GHD machine, but I didn't complain. Those are murder!!

m/40/220/5'11"

subbing only medicine ball push ups.
6 rounds

7 rounds as rx'd
did push ups off medicine balls because rings unavailable

M/43/5'9"/185#
AP 6 rounds

Ok had a ton of subs for everything because of lack of equipment and ability.

15 jumping pullups on an I beam
15 regular situps
5 knife-fighter pushups
15 good mornings w/ 40# bar

completed 6 rounds and an extra 15 pullups, 15 situps, 5 pushups, and 5 good mornings. those knife-fighter pushups should regularly be a part of the workouts. those r harder than ring pushups.

as rx'd 5 rounds + 15 pullups + 3 ring pushups

M/145/42

15 pullups....13 rnds--195
30 pushups....13 rnds--450
15 backext....12 rnds--180
15 ghd........12 rnds--180

3-2-1-GO

5 rounds + 8 pullups

4 people working with ONE GHD machine and one set of rings.

This one was good and didn't feel too gassed, but those GHD's....they got me dizzy and the walk back to the PU bars was nice and slow.

Feel like I could've finished the 6th round..and started on the 7th, but space and equipment limited.

Aloha,

Jordan

F/36/5'4"/135
4 rounds, husband assisted pull-ups, girl push-ups with rings, straight leg dead lifts for back extensions.

#235
That's twice I have to agree with Bingo (#279) today...for reading I cannot recommend "Lone Survivor" any more highly...it is a fantastic book. There is a movie in the works coming out in 2009 based on it...the bad news is it is the same director as Hancock (Peter Berg)...which I did not like. Hopefully Berg is not a top notch Crossfitter who could kick my *** for saying that.

Steve M/46/174
subbed 3 push ups for each ring push up (45 total)

4 rounds + 12 Pull ups.

30/m/195

5 rounds + 15 pull-ups + 15 ring push-ups

went ahead and did the BE's and GHD's to finish the 6th round in 21:00. GHD's done only to parallel.

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

5 rnds + 9 Pull ups

M/18/135

subbed ring pushups for pushups on wall balls, and GHD situps for normal situps.

8 rds + 15PU, 15 pushups, 15 BE, and 7 situps. So close to 9 rounds!! Goal was 10 rounds though.

m/20/185

5 rds + 15 pullups + 7 push ups

subbed pushups on med balls for ring pushups.

Totals :

75 pullups
67 pushups
60 back exts
60 ghdsu

great core workout.

F/37/143ish/5'4"
Decided to do Starting Strength/add 1-2 WODs per week. No WOD today, just got started on SS!

34/M/190/6'

Completed Muscle Up/Squat WOD this morning

Subbed #45 Good mornings
Unachored straight-leg situps with reach to sky
Otherwise as Rx'd

8 rounds

All of the gyms were closed by the time I was able to workout, so subed 45 normal pu and 45 prone rows and 45 normal sit up. I did 4 rounds minus 38 sit ups and my friend did 4 rounds plus 2 pull ups.
I need a lot of pull up work if I am every going to get this CF stuff down.

9+ 3 pull-ups

5 rounds. Couldn't get the last set of situps under the time.

Not as rxed. Gravitron pullups with 80 pnd assist. Regular push ups instead of ring push ups.

39/M/203/6

5 or 6 rounds + 11 pull-ups
subbed 45# goodmornings for back extensions
subbed anchored sit-ups for ghd sit-ups

THe goodmorning sub definitely isn't equal to a back extension, but we have those stupid 45 degree things that barely even work your back so I thought I'd save myself the trouble of walking across the gym for something that barely does anything.

3 rds + 1 rd pullups.
subbed pushups on ball with legs on bench.

f/25/5'5/155

15 jumping pullups
15 ring pushups feet on floor
15 back extensions from swiss ball
15 situp

5 1/4 in 20 minutes

30/m/5'10"/215

Subbed regular pushups for ring pushups.
Subbed sit ups with feet anchored for GHD situps

5 rounds + 11 pullups.

M/155/27
6 rounds

Mark: 7 rounds (as rx'd)

Theresa: 6 rounds (small band for Pullups, 1st 5 push ups - no knees)

336 MICHAEL G: I DON'T THINK A PERSON WHO DOES CROSSFIT COULD KICK YOUR @SS JUST BECAUSE HE DOES CROSSFIT. IF HE DID MARTIAL ARTS, WRESTLING, BOXING, ETC., THEN HE COULD PROBABLY KICK YOUR @SS, BUT CROSSFIT ALONE... NAH.
SORRy for typing in caps. too lazy to go back and retype.
gotta do away with these shirtless bozos on this page, IMAO.

9 Rounds

4 rounds

15 pull-ups (cw80)
15 pushups (girl)
15 back extensions
15 sit-ups (regular)

15 pullups
15 pushups
15 deadlifts (135/65)
15 situps on exercise ball

30/m/6'/195 (used 135#) 6 complete rounds plus 15 butterfly kips

25/f/5'5"/130 (used 65#) 4 complete rounds plus 15 pullups and 10 deadlifts

as rx'd
5 rounds

Good workout. I still need to work on my Pullup strength a little. It cut a bit into my metcon I think. Still good though.

15 Pullups
15 Alternating hand medicine ball Pushups (No rings)
15 Back Extensions
15 Very Inclined Situps (No GHD)

5 rounds plus 15 Pullups, 15 pushups, and 8 back extensions.

Had to break my pullup sets out to 5 and 6 after the first two rounds. First two sets were unbroken.

Janet f/49
jumpimg pu's and modified push-ups
5 rounds

Scott m/48
jumping pu's , push-ups(no rings), GHD's to little past parallel
6 rounds +15 pu's + 6 push-ups

Richie 25/75kg/168cm

4 rounds, subbed ring push ups for 45 normal ones.

modified back extensions and GHD sit-ups off CF Shed step

F/38/5'6"/140

4 rounds + 5 pull-ups

M/41/5'11"/190

3 rounds + 15 pull-ups, 15 ring push-ups

48/m/190ish

As Rx'd. 5.

Hello..
been doing crossfit for about 3 or 4 months now, just starting to post today

subbed ring push ups for regular push ups 1:1
and all pull ups were assisted with a band and kipping

6 rounds plus 15 pull ups and 15 push ups

As Rx'd (well, kinda): 4 rounds

25/M/161

5 rounds + 8 PUs in 19:45

No WOD for me...ran 55:32

5 rounds

ended up doing mostly jumping pull ups and regular push ups

32/180/m

subbed abmat situps while holding 2 25# plates over chest for the GHD.

6 rounds. did an extra round just for fun.

did this in my garage at night
I got in 5 rounds and 15 pullups,
this was a good one, I felt a real burn on the ring push ups
tito
kirk rangel

*******************
15 pulls
45 standard push ups
15 back ext
15 GH situps

6 rounds + 15 pulls and 15 push ups
*******************

as rx'd

5 rounds + PU + RPU + 10 GHDs

M/23/6'1"/222

7 rounds in 20:15

*subbed anchored situps with butterflied legs for GHD, everything else as rx'd

This was definitely one of my favorite WOD's. Great to do after a rest day.

cfwu x 1

15 cheating pullups
15 ring pushups
15 back extensions
15 ghd situps

7 rounds in 21:00

M/29/6'1/200

As RX's
7 Rounds, plus 5 Pull-Ups

3 rounds + 12 pull ups
subbed towel loops for rings, slightly extended forward
1st round all ring/towel pushups, 2&3 5 ring/towel + 15 regular pushups
equipment placement across gym

21/m/183 5'11

No rings, so did reg pushups
Jumping pullups first 5 sets, last sets had feet on a bar at 90 degrees.

8 rounds (last round was sans 5 GH situps)

6 rounds. Went nice and easy. Focused on technique rather than speed today.

24m/6'3"/180

Subbed bar dips for ring push ups...actually I subbed them for ring dips because I remembered the WOD wrong and thought that was the exercise. Subbed leg lifts for GHD sit ups.

4 rounds in 20 min.

as rx'd

6 rounds + 15 pulls and 5 pushes

Shouldn't have eaten greasy food before doing this. I felt terrible.

7 rounds

30m/156/70"
cf w/u x3 with turkish getups & double unders

As rx'd 8 rnds 15 pull ups.
Colin
7.5 rounds.

M/34/180/6'0"

5 rounds + 15 pull-ups

Wasn't feelin it today. Just ground it out :-(

Bingo (# 279) and Jay M. in SC (# 314) - Thanks very much for your responses regarding the GHD SU, I really appreciate it!

7 rounds+6 (last two with abmat)

6 rnds

misread something and added squats to the mix. did brandx style.

10 jumping pullups
10 pushups
10 squats
10 supermans
10 situps

12 minutes

4 rounds

also practiced ohs and pclean with a bar

wu: 800m run, 2x10 sit up's, back ext.

Freddy's Revenge:

8:17

6 rounds: pull up's 14/10/8/6/5/4
sub'd ring push up with on end dumbell push ups
sub'd GHD with incline sit up

am i supposed to do 15 pull ups no matter what or max if (like i did) and push on?

M/31/6'3"/200

5 rounds + 7 pullups.

Went on a 3 mi hike with my weighted vest then headed to the gym to do the WOD. Not sure if I just suck or if the hike took something out of me. Had a tough time today.

3 rounds as rx'd

Rxd:

5 rounds on the dot. Had to really hustle on the last round, but made it by a second.

As Rx'd 7,5 rounds

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Rounds: 8 + 15 Pull Ups

Done as Rx'd
ROM for GHD was not the best I can do. Am looking after my back a little bit till I can get to a chiro next week.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

6+11 pull ups

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

4 complete rounds. Got 14 pull-ups in a row today! New PR! Subbed K2E for GHD sit ups. Did 30 extra pull ups and 15 ring dips after.

Male/27/5'11/159

Yesterday: 10k road race Yeong San, S. Korea
37:28 for 14th place
1st 5k: 18:45 2nd 5k: 18:43

Today: AMRAP in 20mins (15s)
Subbed 30 dips for 15 ring dips

4 rounds + 15pu + 22 dips
dips were the limiting factor

Read the WoD wrong. Happens about once a month.

as rx'd 6 rds +pulls +pushs

M/41/6'/210

4 rounds + 15 PU

sub'd assisted pu and swiss ball push up

Skied for 3 hours in the morning and worked out in the afternoon. Got a wicked headache halfway through during situps and thought each round of situps would kill me. Headache didn't go away for an hour after. Why would that happen? I never get headaches.

33/M/175

6 rds as Rx'd

M/5'10/192
6 rounds + 15 pullups
Ghetto rigged the GHd situps with a bench and the back extension machine
need to step my game up my times have been getting worse. Too many bowls.

8 rounds as rx'd
hands are a mess today. Hey anyone have a good site to buy rings/kettle bells ect. Thanks

34/M/185

good mornings w/45lb in place of back extensions

6 + 15/15

Modified to:

15 Pull-ups
15 Ring Push-ups
15 Yoga ball Sit-ups
15 Back extensions

7 rounds + 15 pull-ups + 15 push-ups

10 rounds

f/25/107

regular pushups & situps, supermans for back extensions

6 rounds + 10 pullups

I am SO bad at pushups, this is what took all my time.

5 rounds 20:06
20 Pull ups (a lot of them were jump)
45 Regular Push ups
15 sit ups with ab ball feet under couch
15 back extensions on yoga ball

Not a bad work out but the back extensions on the yoga ball wasn't very beneficial...but i kinda had to use what I had seeing as I missed the gym!

38/m/240

45# good mornings for back ext

5 rounds

regular pushups & regular situps

6 rounds

as rx'd

8 1/2 rounds

As Rx'ed but a day late. 5 rounds. Finally got some use out of my $200 dollar chunk of webbing some call the TRX...

M/37/185-5-10

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups (used 2 small medicine balls to balance on as no rings available)
15 Back Extensions
15 GHD Sit-ups (used very large inflatable ball under my legs/butt with legs held)

7 reps completed in 19:36

M/ 34/ 130 lbs./ 5'-6"
As Required - 6 Rnds + 15 Pullups, 15 Pushups, 2 B.E. - finished 7th round at about 21:15
(I subbed hard med. ball(one small hard 10lb ball under each hand) pushups for Ring Pushups... very similar qualities.

Really felt it in the GH situps toward the end. I have to agree with other people's posts that my legs are pretty fried still, so I was glad to try this WOD.. I liked it, but for me at my gym,. I have to go up and down stairs to get to the GH, B.E. from the pullup bar... that kind of sucked and took a bit of time away... oh well... still a really good workout.

subbed:

10 pullups instead of 15
regular pushups
good mornings
anchored situps
6rounds +8 pullups.

27/m/145

as rx'd

7 rnds + 15 pull ups

M/27/71"/165#
As Rx'd: 9 rounds + 10 pullups

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

6 rounds +15 Pull-ups + 5 Ring push-ups

6 rds, pullups, pushups, and 10 back ext. in 20 min. (as rx'd)

7+5 pus. sub parallelet pu's, normal situps
wu=30 min lvl 8 prog home stairs
end full stretch/

Did puppies: completed 5 rounds

7 rounds even

25/m/5'11"/200

5 rounds + 8 pull ups as rx'd.

8 rounds even sharing equipment .... think I would have been good for one more round

7 Rounds...oooffff

as rx'd

5 rds + 15 Pull Ups

8.5 rounds in 20 min. As usual for the WOD this workout felt about ten times harder than it looked!

all day on convoy, then chili and hot italian sausage...then

7 rounds.

Runnning a day late...

3 1/4 rounds w/ jumping pull-ups

6 rnds +5 pullups.

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

push-ups on two med-balls; every other round of sit-ups was subbed as 20 straight-leg sit-ups b/c of sharing GHD machine

as modified, 6 rounds +15pull-ups, 15push-ups, 6 back ext.

Same results for Kate, 24f5'4''115lbs, but subbed regular push-ups as well.

as rx'd
6 rounds

m/5'11/30/179

7.5 rounds

not as rx'd
15 pull ups
20 pushups (no rings)
15 back extensions
15 regular decline situps(no ghd)

7 rounds

m/23/6'3/''/220

38/m/5'11/163

3 Rounds:
15x Pull-ups, Ring push-ups, Back Ext, GHDSU
16:15

WOD: 6 rounds + 1 pu. 50y/m/11 st/70" Ring pullups get ugly fast.

6.5 rounds as rx'd

Comment 401 - Kyle: Performbetter.com has rings and kettle bells.

as rxd

8 rds

5+15+15. Wasn't pushing real hard today, No rings, so subbed dips for the pushups.

3 rds 10 pull ups, regular pushups rest ar rx'd felt like dog s yesterday

M/21/6'/150lbs

subbed plyometric pushups for ring pushups and swiss ball crunch, full ROM w/ feet anchored for GHD situps

8 rds + 5 pullups

Just a little bit of residual nausea and dizziness afterward... just a little bit...

done on Dec. 8/08 after C&J
43/m/177#
as rx'd - 6 rds + 5 ring push ups
I should have pushed harder on the pull ups & GHD sit ups

7 times, subbed pushups for Ring pushups. Ditto what #50 said. I hope Santa can hook me up.

m/27/5'11"/192

as rxd:

7 rounds + puke at the end

5 rounds

7 rds plus 15-15-15-10
Pushups on Bosu ball, situps on incline situp bench, BE's on incline BE.

Did it in the park - scaled as follows:

15 Jumping Pullups
15 Pushups
15 Situps
15 Supermans

made it 6 rounds plus 2 pullups.

15 Pull-ups
15 push-ups (no rings)
15 Back Extensions
15 GHD Sit-ups

7 rounds and 15 push-ups (no rings)15 Back Extensions 15 GHD Sit-ups

Every round was different cause it was very crowded in the gym... i changed the order to available stations....

i had to sub push ups on a ball b/c no rings.

so i did 6 rounds, plus 15 pull ups. 15 push ups. 15 back ext and 10 GHD.

Almost 7 rounds. so i did the last 5 GHD and finished in 20:10

30/ 135lb/ female

m/42/202/5'11

subbed pu on 5" bars for deeper motion
5 rounds+15pu,15pushups,15 extension,3 GLSU

Team Frantic gym:

12 minutes C2 for warm-up

4 rounds - used a large rubber band to assist pull-ups and that was still the hardest part of the work-out.

m/39/6'/237

6 rounds + (mostly jumping) pull-ups

5 Rds 15 Pulls & 11 Ring Pushups in 20:00 as RX

6 Rds complete in 22:40

43yom / 154

7 rounds even as rx'd

As Rx'd: 7 rounds + 15 pull ups

15 pullups
45 standard push ups
15 back ext
15 GHD situps

4 rounds + 15 pullups and 45 pushups

19:57

nice one guys

Freddy wins!! . . . for not dragging his knees on the burpees.

38m/6/183

wod as rx'd since 5/22/08

6 rounds + 15 pullups and 15 pushups

9 rounds exactly but subbed regular pushups for ring pu, subbed 45lb good mornings for back extension and subbed straight leg anchored situps for ghsu. did all unbroken.

5 rds as rx'd

M/25/6'1"/195

6 rds. in 19:52
subbed elevated pu w/ hands on ab ball for ring pu

came pretty close to meeting pukie

m/43/6'2/170

4 Rounds

Out of 60 pull-ups, 40 were jumping
Used 2 5# balls for push ups
Had to used decline bench for set ups.

33 yom 220 bwt

wod w/ subs
15 pu's
15 ring push ups ft elevated w/ reebok step
15 back exts.
15 abmat unanchored straight leg sit ups
6rds

crossfit endurance workout on bike
3 rounds of:
8 30 second sprints with descending rest periods starting at 30 seconds, doubling at 20, and ending at 5.
levels 10,11,12 and a total of 7.34 miles
2 minute break between rds

No GHD machine at the gym so I did unanchored full sit ups, and of course no rings...so did them on physio ball.
10 rounds, can't wait until I have all the right equipment...
M/29/145/69"

30/M/77kg

As Rx'd
6 complete rounds

warmed up with some jump rope, air squats, and bike.
subbed push ups on a half swiss ball, and situps were on a full swiss ball with feet hooked under bench. Pullups with square-shaped bar.
7 full rounds in 21 minutes.

M/33/70"/170

in 20 minutes: 5 rounds plus 15 pullups, 15 pushups and 15 back ext.

6 rounds in 20:30

used two small 4 lb. medicine balls to substitute for rings and did situps (fully extended) on a decline bench.

I'm really pumped that I did 90 pullups in one workout. That's a first for me and greater proof that CF WODs are working for me!

m27/6'/230

CFWU

6 rounds

I was hoping for 7 or 8, but I felt really sapped today. I was a little bummed about my performance.

PU: x15
ring p.u.: x15
GM: x15
SU: x15 (on swiss ball)

20:00 min, 6 rnds + 9 P.U.
short of sleep

subbed ring push ups for regular push ups 1:1
Jim 49/M/165 8 rounds
Mark 28/M/230 5 rounds + 5 pull ups

sub supermans and regular sits.
6 rounds

5 rounds(everything as rx'd)

m/33/6/225

Kettle Bells and Gymnastic rings ($50!) are on sale at muscledriver.com

Did this one at the track so I got to be pretty creative

15 pullups
15 pushups on decline parallel bars (ridiculous)
30 supermans
15 ghd sit ups on the decline bench

7 and 3/4 rounds, i think my substitutions were pretty sick

6 rounds as RX

6 rounds + 15 pull-ups

used parallette push ups
ab-mat sit-ups

Done this WOD today after my C&J workout.Got 5 rds.
Semper Fi.

4 rounds + pullups + 8 pushups

that was tougher than I thought it would be.

6 rounds in 19:59

6 rounds

13.5 Rounds
Cheated though - did not have access to a GHD so did sissy extensions on the floor and normal situps.

Made good time on the pull ups and ring push ups with unbroken sets up until round 9.

Good workout - got holes in my hands now.

20/m/6'2"/200 lbs

As Rx'd:
5 rounds even

Felt horrible going into the workout so took it slow today.

a good substitute for ring push-ups would be two medicine balls. One under each hand. This will allow you to spread them and concentrate less on the tri's. This should allow for some emphasis on stability.

My first WOD ever..painful, threw up after the workout (that to was a first timer).
Did push-ups since I didn't have any rings and Bar-rollouts instead of GHD.

3 rounds even (pretty bad I guess, but those pull-ups were killing me, used at least 15 minutes on the pull-ups alone..)

Keeping it real in Norway, will spread the word of crossfit!

Mmmm....love that strap burn on my arms!

15 Pull-ups
15 Ring push-ups
15 Good mornings (45# bar)
15 Sit-ups

Finished 7 complete rounds.

10 reps
4 rounds
Tony Romo injury

31yom, 5'9, 160#
6 rounds +15 pull-ups and 6 push-ups.
All pu were strict.

Rx
15 pull up
15 ring push up
15 ghd back ext
15 ghd sit up

6 rounds + (had 1:45 left so did 8 reps of all 4 exercises)

m 44 5'9" 181 lb

24/m/200

4 full sets + all but the GHD's of the 5th set

subbed anchored feet swiss ball situps for GHD sit ups

SUB 15 bosu pushups
SUB 15 decl situps

6 rounds

M/39/150

Subbed Medicine ball pushups, 90 degree situps on GHD.

8 rds +15 pullups, pushups, back ext.

4 rounds. Just coming off of a sickness and got a SPLITTING headache right in the middle.

subbed medicine ball pushups for ring pushups.

Eh, what can you do?

Age 53/BW 245# Complete as many rounds in twenty minutes as you can of:
15 Pull-ups (jumped)
15 push-ups
15 Back Extensions
15 GHD Sit-ups
4 rounds + 15 pullups and 4 pushups; finished off round 5 @ 22:44

M/42/212

As RX'd

4 rounds plus 10 pullups

M/26/185/6'

4 rounds + 6 pullups (deadhangs)

subbed pushups on 2 small medicine balls for rings.
still gotta work on those pullups

Outta town yesterday, did this today

57/M/195 6 rounds + 12 pullups subbed Abmats, GMs@45lbs

47/F/125 6 rounds + 5 pullups subbed: reg. pushups, Abmats, SLDL@25lbs

A day late.

8 rounds even.

5 rounds + 15 pullups, 15 ring pushups, 3 GHD's
Makeshift GHD, 45 lb goodmornings for back extensions

19/m/205
6 rounds
all dead hang pull ups

8 rds + 15 pullups and 15 ring pushups

m/48/175

7 rounds + 15 pullups

subbed regular push-ups, goodmornings w/ 45lb bar, decline bench sit-ups

10 Rounds plus 5 pull ups

ring push ups were my nemisis had to break them up into sets 10 + 5

can't wait till tomorrow.

Hooah

10 Rounds plus 5 pull ups

ring push ups were my nemisis had to break them up into sets 10 + 5

can't wait till tomorrow.

Hooah

7 full rounds, decline push-ups subbed for ring push-ups.

50 rounds scaled 8-8-8-8

great fun with my wee one trying to climb on my back during ring pushups and giggling incessantly at me during the pull ups! She's such a cheerleader! :D

7 Rds
+ 6Kippers

as Rxed

9 Rounds

M/24/5'10"/145

5 Rounds + 15 Pullups

4 rounds + 15 pullups.

m/30/6/220

Wasn't at the gym. Subbed pushups on a basketball for ring pu, unweighted good mornings for back ext, and unanchored situps for ghd su.

5 rounds

6 rnds. 15 pu's, 15 push up's, 8 back exts.

No rings or GHD available, so--Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Push-ups
15 Back Extensions
15 Sit-ups

6 rounds

M/36/145

@ home, as rx'd,

6 rounds, + pulls + RPU + 1 BE

Ring push-ups were the limiting factor

5 3/4 rounds.

20/m/220

I gased super quick on this one, but I got 3 new pr's today on bench and clean/jerk before the wod, so I'll take it!

as rx'd:

7 rounds

36/m/172

20:05
6 rounds
subbed assist pullups 14/16
reg pushups
elbow knees.

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up cleans and clean & jerks, (plan wuz to do C&J WOD, then hit this WOD), 3 reps in at 135# then got psyched out of finishing up (weird dizzy spell... too long since last food maybe). did 2 more reps at 145# and those felt fine but thought it best to stop there and just come back to C&J another day.

WOD: amrap in 20 mins of
15 pull-ups
15 ring push-ups
15 goodmornings (50# bar)
15 sit-ups (unanchored, butterflied)

rounds = 7
think i could get more if i had an actual GHD handy.

then went to Valley CrossFit for:
warm-up pvc OHS, pressing snatch balance, heaving snatch balance, some Indo Boarding, and then Tabata row (score = 91m). Mike went over the fundamentals of the bench press, and then we did

WOD: 10-9-8-7-6-5-4-3-2-1 bench press
try to guess/use most weight manageable to get all unbroken sets.

weight: 105# for sets 10-5, then upped it to 125# for sets 4-1

post: another Tabata row... with a challenge to match or beat score from warm-up or be subject to somethin extra. managed to hang on to match my warm-up score, but just barely.
post post: run 800m

whew! wut a day.

as rx'd:

5 rounds

TSCHANZY 46M 166 5'9"

I have taken the last 2 days off due (DEC 7,8) to a back problem. It's gone and got back at it today. My back problems come and go, causing acute pain in my left lower lumbar area. It has never disapated this fast. I believe the core strength developed by Crossfit corrects the alignment problem quickly.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

AS RXED 7 COMPLETE ROUNDS PR BY DEFAULT
Total reps: 105 for each of the above

Pull up's no problem, toward the end push up sets were browken 10 then 5. I am unable to fully turn the rings out w/my palms pointed forward.

"A person can learn a lot from a dog, even a loopy one like ours. Marley taught me about living each day with unbridled exuberance and joy, about seizing the moment and following your heart. He taught me to appreciate the simple things - a walk in the woods, a fresh snowfall, a nap in a shaft of winter sunlight. And as he grew old and achy, he taught me about optimism in the face of adversity. Mostly, he taught me about friendship and selflessness and, above all else, unwavering loyalty."
John Grogan, Marley and Me, 2005

7

F/28/170cm/56kg

6 Rds+ 15 Chins+15 Push Ups

6 rounds + 15 pull ups

5 rounds with push-up handles the rest as rx'd

5 Rounds as Rx'd.

5 rounds 3 seconds to spare

5 rounds. jumping pushups

Great vid.

I watched it twice and second time through I spotted that Pat Barber only did 9 full burpees for the first round. He starts with a jump and a clap, rather than dropping down, and seems to count that as a complete burpee. It's hardly ljkely to be intentional but it would give him a time advantage over the others if he did it every round. He's be 5 burpees short after the last round.

5

good morningsw/ bar instead of Back extensions

3 + sets

OMG, what a difference the rings make!
as Rxd
4rounds + 15 pull ups.

Had to break up the Push ups a bit each time. PUll ups all unbroken. Going from there to the rings, OUCH!

Lysa

M/22/72"/212

Good mornings, feet anchored:
6+15ch-u

m/21/5'10"/190

9 rounds
that was a beast

M/37/6'1"/185

as Rx'd
6 rounds + pull-ups, push-ups, sit-ups (GHD)

m/26/160
6 rounds

m/26/180
6 rounds

5 rds + 5 pullups
I think I could have done 6 rounds on a round pullup bar. I have to do mine on a 2 inch square bar. Not do fun on the hands.

5rds + 15pullup / 15pushup / 15 back ext

49/m/144
sub reg push ups
7 rounds @ 18:03

3rds
15 mins

3rd
15mins
subbed 30 pushups

5 rounds plus 8 pullups.
Did as RX'd except ball GHD's which were still hard.
First time doing ring push ups...hard!

m/23/140

7rnds

bad day!

182/M/20

5 rounds + 11 pull ups

15 pull ups
15 ring push-ups
15 back extensions
30 sit-ups no GHD machine

3 rounds

Did 10 reps instead of 15
6 Rounds

M/30/5'9"/165

Subbed regular situps and back extensions on the flooer (no GHD or back extension contraption).

8 rounds

5 rounds(barely)

regular Push Ups and Sit Ups
otherwise as Rx

first time getting 15 Pull Ups in a row!

Scaled:
60 lb w/a pullups
regular pushups
back extensions as rx'd
GHD s/u's on swedish ball

4 rounds

6 rnds.

Had to wait several times for back extensions.

6 rounds + 15 pullups.

C-
chest to bar pulls
6 rounds + Pulls + 4 ring Pushups

5'11"
143lbs

8 rounds! BOO YAH!

M/29/6'3/175

6 rounds + 17

Subbed regular situps and supermans on the ground

M/30/6'/215

Subbed Sit ups for GHD Sit ups

7rds + 7 pull ups

F/132

As r'xed , first time doing ring push-ups, about 2 inches away from the floor.

I wanted to get five rounds so I ran over twenty minutes and completed five rounds in 23:49 (or four rounds + pull-ups).

Done at the globo gym, trotting around b/c of course, they have the pull-up station 50 meters from the GHD station!

I loved the ring push-ups!. Super hard and really can't be compared to standard floor push-ups at all. Lots of core work here. I would say 5 standard push-ups would equate every ring-push up??

first time on rings, had to make them myself too.

that said, my rope is a little scratchy and now I have bruises on each arm from doing the pushups!

I managed about 30 ring pushups and 20 pullups with rests. anyway thanks for the motivation.

http://www.flickr.com/photos/kimncris/3091102948/
2 feet off the ground - pretty scary.

push ups on swiss ball with feet on ground
sit ups on swiss ball just past parallel

5 rounds + 15 push ups

15 stab ball/ med ball push-ups
15 pull ups
15 back ext
15 situps on stab ball + med ball throw
as many rounds on 20 min.
7 rounds

Completed 120908
5rds+8 pullups
regular pushups/situps, back extensions starting from lying flat on the floor.

CHK as rxed: 5.5 rouns. finished 6 rounds in 21:35
KS did 10 reps for each set: 5.5 rounds. finished 6 rounds in 21:15

6.5 rounds....talked to much!

34/m/6'2"/205

5 rds
1:20 over in time

As Rx'd:

5 rounds + 10 pullups

As Rx'd:

6 rounds flat. did not push myself as hard as I could have

As Rx'd:

3 rounds + 6 pull-ups.

Humbled.

M/23/152 GregAwu

As rx'd - 5 rounds + 5 pullups

Got distracted a little, better next time.

5 rounds and pull-ups and pushups on 6th. Subbed pushups with hands on medicine balls for ring pushups.

M/32/5'4"/149lbs
Subbed GHD situps with swiss ball with feet anchored.
10 rounds
I won't be able to move tomorrow

4

btw: 152

5 rounds + 15 pullups, 9 ring dips.

m/26/68"/153

6 rounds. Not disappointed, but I could have definitely gone one more round without distractions and smarter subsets. First two sets unbroken, but second was slow.

29 yom, 180 lbs

8 rounds + 15 pullups, 15 dips, 15 situps

No ghd, subbed anchored situps and supermans

m/31/230/68"

subbed push ups with round DB for ring push ups

6 rounds + 5 pull ups

6 rounds

7 rounds

f'n HARD compared to what I expected!

m/185/38

7 rounds

me as rx'ed 5 rnds 15 pull ups

my girl Val the cyborg

9 rounds as rx'ed

m/37/177

6 rounds plus pullups and 10 pushups. Finished that seventh round out after the bell. Sub'd in pushup, anchored situps and good mornings. No way I was going to be able to hang on to more than one station. It seems it was North Seattle Oblique Workout day, or something.

Struggled and spent from yesterdays workout.
Hard to maintain a kip on my swinging bar could only get a few at a time.
subbed back ext and situps for 24kg KB swing just to practice some KB stuff.

3 rounds in 10 minutes and a total of 5 rounds in 19 minutes

W/reg. Push Ups
5 1/3

47 m 5'10 195

CFWU - pull ups

sub'd 25 push ups for ring push ups

7 rnds + pullups + push ups

24/m/185

as rx'd 6 rounds + 15 PUs

Mike F:

as rx'd 6 rounds + 8 PUs

Brian C:

sub red & black tubing assist PUs

6 rounds + 15 Pull-ups + 8 push-ups

Jessica B:

sub JPUs & kneeling ring PUs

6 rounds + 15 PUs

Carrie H:

sub JPUs & kneeling ring PUs

6 rounds + 15 PUs + 15 PUs + 15 SUs + 1 back x

6 rounds + 15 pullups.

After round 3, did jumping pullups to keep heart rate up and other muscles tired. I've been working on PUs, so they were quick to fail. Great work out, just wish I didn't have to start jumping. Didn't fail on any other exercise.

M/46/160

Modified as follows:

-15 Pull-ups (2d round went to jumping pull-ups)
-15 Regular push-ups
-15 Back Extensions (cross-wise on bench, feet hooked)
-15 GHD Sit-ups (cross-wise on bench, feet hooked)

6 Rounds + 15 jumping pull-ups.

7 rounds + 4 pullups.

Porch: 3 rounds + 15 PU

5 rounds + 10 pullups

sub regular push ups.

6 rounds

30yo/M/6'4"/219#

As Rx:5 Rounds

Tom:

5

5 & 3/4 rounds (or 6 minus push-ups)

Subbed as follows

15 Pull Ups (dead hang no kip)
15 Dips
15 Supermen (as only 1 back ext in gym)
15 knees to elbows

5 complete rounds and 11 pull ups in 20 mins

finished off with 2 sets of back exts and a few deadlifts for fun

5 3/4

As Rx'd

6rds

as rx'd 4 rds

(11 GHD SU's short of)
5 rounds

no rings no ghd 6 rounds plus pull-ups, push-ups and sit-ups

7 rounds plus pull ups and push ups

regular push ups
unanchored situps

m/24/6.1/198

I read the WOD wrong, only did regular pushups.

7 rounds with 20 seconds left.

Zone or no zone, big macs are never a good idea.

subbed 45lb goodmornings and abmat situps.
5 3/4

5 rounds + pullups and pushups

5 rounds + 15 pull ups + 10 push ups

9 rounds as rx'd

John did 6 rounds with assist. pullups

M/23/208

8 rounds plus 10 GHD sit ups

5 rounds + 15 PUs

slung canvass loops (those anklets that old folks attach to cables to work their hips) over the safety bars on the squat rack to sub for rings. a bit too wide, but similar effect.

M 30 6'2" 185

as Rx'd

8 rounds 15 pullups and 3 pushups

did "freddy's revenge" a couple days ago.. ouch.. 9:18 missed the last Jerk like 3 times...:(

5 rounds + 5 Pullups.

m/29/6'2"/275

5 rounds. no PU bar so I did bent rows with 90# and added a 250 m run to each round.

2.5 rounds

Managed to finish pullups and ring pushups in the last round, although I seriously had to jump for a majority of the pullups

M/29/6'2/215

Warm-up:
7 min. on bike on level 3 with RPMs over 100

WOD:

15 Pull-ups (using thick blue band)
15 Knuckle push-ups
15 Back Extensions
15 GHD Sit-ups

4 Rounds in 18:36.

Bosu ball pushups

8 rounds (I think) plus 6 pullups

post -- jump rope 1 minute, 10 hspu x 3
worked on snatches, cleans, overhead squats using just the bar

24/m/193
6rd +15pu,15pu,15be

age 19 bw 170

6 rounds + 10 pullups as rx'd at albion

M/49/185

As Rx'd

9 Rounds even

GHD felt really slow compared to the other exercises

Did Pull-ups, regular push ups, back x, and incline situps.

6 rds + 15x3

21/m/160

As rx'd

7 rounds + 15 pull-ups + 15 ring push-ups

5 rounds +15pullups +15ringpushups +15backextensions

subbed ring pullups
subbed 20lb kettlebell tricep extensions
for ring pushups (shoulder injury)

5 rds. + 5 ring pullups

BW 170

As Rx'd - 8 rounds

Done after 5 days rest due to recent stomach virus

5 1/2 rounds

As rx, 5 1/2 rounds.

subbed db pushups and 20 situps
5 rounds

7 rounds plus 15 pullups

as rx'd

8 rounds even

scaled to:
8 pull-ups
15 regular push-ups
15 supermans
15 straight leg sit-ups

5 rounds, 8 pull-ups, 3 push-ups

Been off for almost a week, so only managed

4 rounds, 15 Pull Ups and 5 Ring Push Ups in the 20 minutes

Finished the 5th round in just over 22 minutes.

3rds in 22:30
15 Pulldowns 190lb
30 Dips
15 Back Extensions
15 Sit-ups straightleg on 1/2 swissball

RX'd
8rds
15pull
13push

Fait 3 rondes de CFWU allégé. Fait le WOD "as rx", je suis capable d'en faire de plus en plus as rx même si c'est lent.
5 rondes, il me restait 30 secondes mais j'étais complètement fini...

6 pu's/8 dips/be/situps
and added 3 400 m runs
5 rounds

M/19/5'8"/150lbs

WOD as rx'd:

7 and a quarter rounds

m/36/6'4"/97kg

4 Rounds (+15 chinups)

Round 1 & 2 subbed ring pushups with hands on separate SB pushups

Round 3 subbed ring pushups with altenating 1 hand on medball pushups

Round 4 subbed ring pushups with regular pushups.
Also, only did GHD situps half way down as back began to get sore.

Finished with 38 seconds left & quit. Nothing left in the tank.

CFWUx1
6 rounds + 15 PUs

6 rounds and 5 pullups.

did 10 Pull/Pushes not 15 to preserve shoulder.

23-226
wod as rx'd
4 rounds +15 Pull +15 Push +15 Back Ext
shared GHD so had to stop sometimes when didnt need to, still great wod!!!

15 regular pushups - no rings

6 rounds

CFWU - 3. Regular reps. Superman. Burgener.

5 rounds.

Pushups tough on rings. Worked lower abs well keeping stable.

m/22/215

subbed 25 normal push-ups for ring push-ups
switched to gravitron pull-ups after first two rounds

4 rnds + 15 pull-ups + 25 push-ups

Crossfit warmup plus WOD as Rx'd

5 rounds plus 15 pullups, 15 pushups

As req'd. Man, those ring push ups are a killer!

4 rds, 15 pullups and 8 ring push ups

6 rounds

6 rounds, did 20 normal pushups, side grip pullups

7 rounds in 20:03

sub'd: push ups using kettle bells, and GHDs with incline sit ups.

6 ROUNDS

(SUB'D NORMAL PUSHUPS)

4 rounds complete. 45 pushups sub for ring pushups. finished 5th round after time

M/52/6'/180

8 rounds + 15 pull ups OUCH

subbed abmat sit ups & back ext:

7 rds
(finished 8 rds for good measure)

5 rds

Jay-jay - 4.5 sets
Ay-Ay - 5.25 sets
Tay-Tay - 5 sets

28/m/185

subbed good mornings for back extensions and used abmat for GHD SU.

7 rounds

MAWL

A - 4 rounds plus 2 pull-ups (subbed jumping PUs)
M - 4 rounds plus 15 pull-ups, 15 ring push-ups and 15 GHD

30/m/200

as rx'd
4 rounds
PLUS- 15 Pull, 15 Ring Push

28YOM
5'10"
190#

Warm-up: CFWU x 3

WOD as Rx'd: 8 or 10 Rounds (Lost Count)

4 rounds in 20:03 (which is almost 5 rounds - if I didn't have to run to each corner of the gym).

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Attending Cert at Crossfit San Diego

WOD: 7 Rounds + 4 Box Jumps

AMRAP in 20 minutes of:
200 meter run
30" Box Jumps 12 reps
1.5 Pood Kettlebell Swings 12 reps

The box jumps were interesting but the kettlebell swings were a bone crushingly tough cardio experience.

Cooldown: Sit in a chair and listen to Boz, a very, very good instructor.

Have Fun, Train Hard,

Billy
Olympic Crossfit

meyer 3 rounds + back extensions - weak workout-should smash next time
stocker 4 sets 15-15-10 pull-10 push

cfwu x 1
wod
ghd's and be's on swiss ball
5 rds,6 rds in 24:00
terrible effort

44/m/165

As Rx

6 rounds, only

thought for sure I would hit 7 or 8, must be coasting some

Jennie: 27 F 165# 5'9"

Completed 4 rounds plus 15 pull-ups & 3 ring push-ups

m/24/74"/205#

7 rounds at rx

M/31/178

9 rounds