cool new wod!

that looks brutal!

Just did 50 reps of 250# deads two days ago...this is gonna suck soooo good....3, 2, 1, bring it!

Good God this is going to suck so great!

eeeeeeeeeeewwwwwwwwww

well....let the fun begin.

Sweet. Love the deadlift and lumbar work!

Just finished watching part 2 &3 of the Khalipa video in the Journal. Neat guy, class act!

Speaking of which, the CrossFit Journal is absolutely the best value money can buy. It seems like there is a new, quality article or feature every single day. It is amazing.

Everyone should take good care of their hands tonight after all of those HPCs. Doing all of those DLs and PUs tomorrow could lead to huge rips.

Wow, looks tough!

wow. this looks tough.

hollllly cowwwww....

this is gonna be interesting... i still can't do pullups... doing baby ones... jumping

Hum... I think I will scale the DL weight, but I am not sure what too.

Any idea ladies?

I'm going to need to scale the deadlifts, would you guys recommend scaling the weight back or the reps?? reason being is i should be able to do sets of 10-12 @ 185. since this is metcon though would doing the full 21 reps @ like 135-155 be better?
thanks all

-Murph

So if I'm sick...and can breathe out of only one nostril....does that mean i'm a hardass for getting half the oxygen and doing this wod?

Just sayyyinnn' :)

Can someone post a video of someone doing this workout?

Scaling this one UP. I need a grueling, mind-numbing WOD.

3 rounds for time of:
24" Box jump, 50 reps
315 pound Deadlift, 21 reps
30 Pull-ups, Chest to bar
All work done while wearing 20# vest.

First time posting. I am very excited to become part of the crossfit community. I have always done some hardcore strength and conditioning and a few crossfit workouts here and there. Now I am really ready to get in gear and fully commit. I look forward to posting everyday, reading your comments and feedback.

Yuck. If Herm is scaling up, I'm gonna scale down:

3 rounds for time of:
12" box step ups, 50 reps
95# deadlift, 21 reps
30 box jump pull-ups

All done wearing only my boxer briefs.

I'm going to rock this workout.

This is insane! Also why scale up? Why not try for a faster time. If Coach wanted you to scale up then he may have said it?? It is almost like saying I am going to do Box jumps to the roof of my House. Now thats a scale up.

Try it as is. Also nice new WOD.

still posting to give the idea....please coach make official or create a Miguel "McFlurry" WOD....thanks

Karin #12, check out BrandX for the official women's weight (under the start here tab). But should be 135lb, or there about.

coach glassman please make official or create miguel's wod put on the crossfit wods page PLEASE

Murph-if you can do 10-12 at the prescribed weight, you shouldn't scale down, you'll get plenty of metcon.

freddy c just volunteered for the video version of this wod for #15 Steve

#16 Herm,

Please record your up-scale WOD as I would love to see that.

For all home crossfitters who have no pull up bar I would recommend the Iron Gym. It is very sturdy and gives plenty of room for movement. At $30 it is well worth it.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Time: 8:21 (PB)

Not sure what my old time was but pretty sure it was over 10 mins.

That WOD is effin sweet. Can't wait to do it next Tuesday since I am running a cycle behind.

My friend gave me a free pass for 12 visits to the Michigan Athletic Club, which is a health club that is part of a big hospital here in Lansing, Michigan. Its not a true CF gym, but they do have rings, kettlebells and a GHD. One of the towel-washers even gave me tips on my false grip after which I immediately got my first muscle-up.

Like I said, not a CF gym but an excellent subtitute until a CF affiliate comes to Lansing.

almost forgot, did the WOD with 15's of pull-ups, ring push-ups, back extensions and GHD sit-ups. Finished short of 5 rounds by 8 GHD's. Did not finish them though after the alarm went off as my core was obliterated and that would definitely have summoned pukie.

24/m/6'0/155

oh it's going to hurt sooo good!!

Anybody a runner that has a little input they want to share for me ? I do the wod and train for a marathon in may. I don't do the wod on running rest days, to get a full days rest.

Oh dangggg, We're going to earn our weekend with this one!

I'll think I'll start now so I can finish with the rest of you in the morning

Awesome, like a kick in the nuts for your whole body. I'll go ahead and post a guessing time of 3 hours and 26 minutes

This looks painful as ****. Gonna be scaling the weights down something fierce

#17 kledia welcome to the best training system of the world mmmm...people don't post back but here we are some nice folks....3-2-1 GOOO TRAIN HARD

Hey Freddy - I'm in for that version, but what's the sub for boxer briefs??

i think i can do the weight, as far as the deadlifts are concerned, but like I said before, I cant' do pullups for ****. Any suggestions on improving this problem.

Where can you get that grey Addidas sweatshirt the interviewer has on in the video?

Damn it no 24" Box. Guess Ill do 60 jumps at 20"
Same Distance traveled

greaaatt. This will teach me not to make up my own workouts. I did deadlifts, L-pull ups, HSPUs and HPCs tonight.

I want to give my hubby the rings for Christmas, where can I get some?

I have an injured ankle (I can walk, but jumping/lifting somewhat heavy weight is not ideal), any ideas on what I can do as a sub for this workout?

#41

Go to the bottom right of the Main page.

Garage Gym
Rogue Fitness

Uh oh, my back is sore already...

"Yuck. If Herm is scaling up, I'm gonna scale down:"

Comment #18 - Posted by: freddy c._one world

LOVE it. Wear a Santa hat with your boxers. I'd pay for that video :)

"This is insane! Also why scale up? Why not try for a faster time. If Coach wanted you to scale up then he may have said it??"

Comment #19 - Posted by: Swany

Swany, I do scale-ups sometimes, just as when I'm not feeling good on a particular day, I will scale-down. About 2 weeks ago I scaled-up "Helen" to 2-pood swings and wore a weight vest for the duration. It made things very difficult, which is what I was after on that day. I'm in charge of my own WOD, and I take full responsibility for the outcome. I like to experiment, and I never blindly follow the herd.

"Please record your up-scale WOD as I would love to see that."
Comment #25 - Posted by: J-man

Good idea, J-man! However, I'm thinking it will be a longer than 10 min WOD, so it's just not feasible YouTube-wise and would be quite boring.

I'll post my time and comments...and I'll comment on if it was a mistake or not.

Swan #28

Nice to finally see someone my build tackling this crap! Get some!

#31, are you going to do this wod in your jorts?

whoa. this looks sick. i can't wait.

#34 Thank you

I can't wait for this WOD, although the time will suffer quite a bit due to my sleep deprivation from finals. Should I do jumping PU (time advantage) or assisted PU with an elastic band or gavitron machine?

#29 Doc ocho- check out crossfitendurance.com
I've been reading their faq and checking out their workouts for some time and just started using their program as my main training agenda after a long hiatus from running. I can honestly say I'm getting back into running shape faster than I would if I was going out and doing LSD runs for base.

P.S. This WOD is gonna shred my forearms and forget about walking tomorrow. Gonna be awesome!!

Wow. This will be gnarly. My cheap globo doesn't have boxes for the jumps, does anyone have a suggestion on what to sub? I'm thinking about just jumping onto one of the regular benches, any thoughts?

By the way, this will be my 10th WOD. After a year of treadmills and weight machines and piss-poor results, I'm just mad I didn't start sooner! This stuff is awesome.

Similar to one I made up for last night:

3 Deadlift (#295)
5 deadhang pullups
10 (per leg) sgl leg box jumps (20")
15 weighted incline sit-ups (#35 plate)
5 rds for time

12:24

In retrospect, should have went w/ #335-#365 for the DLs & made the pull-ups a bit harder as well.

Legs feel it today. Last round got tough but it felt too easy while doing it at first and we bumped it from 4 to 5 rds. Would've been a killer as AMRAP in 20 min.

Does anyone know of any good crossfit blackberry apps?

38:35min.

Phenomenal WOD!
30" filing cabinet box jumps
Boots and Utes
28:59

Did you say blackberry?
........
Nah

#35 Cynthiaj in Sunnyvale CA- You should perform the workout in your suaciest panties and bra, but it is only rx'd if I get to be the judge of your range of motion.

HaHa! I love being a trainer! :-)~

Herm- you are a beast bro!

I should learn how to spell

Heading home tomorrow so the 6 hour drive i probably going to KO my workout, but i plan on heading up to nyc on saturday to visit my sister at NYU any of you new york affiliates close to campus?

Comment #40: Lisa, muscledriverusa.com has rings on sale right now for $50.

Comment #50:

Welcome to the club! As far as finding an alternate to box jumps, i've found that double unders or jumping knee tucks would work. Personally, because i have all the balance of a drunk monkey, i don't know how jumping on a bench would work but it sounds fine as well.

Oh, BTW, if you meet pukie tell him i said i'll be seeing him soon ;)

as rx'd

30:16

Herm if you can complete this workout in under 45 minutes I will be unbelievably shocked and well, I probably wouldn't believe it even if you video tape it. I will actually be a bit shocked if you live to tell about this afterwards. I say this not to be a hater, but because I have done c2b pull-ups after 21 deadlifts at 225 and remember it having a huge affect on my pull-ups. The thought of you doing 315lbs deadlifts for 62 reps and 90 c2b pull-ups after all those heavy ass deadlifts in one workout (screw the box jumps) with a friggin 20lbs vest just boggles my mind.

m/28/192/6'1

as rx'd

20:34

m/43/75kg
As rx´d: 23:40 min

30:35
that was hard

Have a protruding disc in my back I'm going to PT for. I can do most of the lifts just no DL's or heavy squats. Anyone have a sub for the DLs? maybe something comparable on the leg press machine?

M/32/155/5´10"

19:47 as rx´d.

m/24/219/6'2
22:15

34/M/185

as rx'd

16:41

40/m/176cm/71kg

No box, not enough plates for the deadlifts and sub'd pullups and ringdips yesterday for the MUs (4/1 and 2/1). Had to improvise today. So I did:

3 rounds for time

50 OHS, 20kg (45#)
21 SDHP, 40kg (90#)
30 K2E

26:37

I'm pleased with my creation. I was able to improve my form on the OHS while doing all those reps.

14:09

M/40/5'6"/165

as rx'd

Time: 29:56

Lots of pausing to rest and breath on this one; really don't enjoy puking! Dry heaving isn't bad though.

YES!!!!
Bring it on, i am so happy!

37/M/200

As Rx'd - 26:17

Wow.
You know what kind of day it's going to be when you get your ass handed to you at 6:00 am. Good stuff.

38/m/240

32:20

29/m/64kg

24 inch box jumps
60kg deal lift
kipping pull ups

time 24:20

Lovely workout. I reduced dead lift weight because my quadratus lumborum was is stiff recently.

did jumping pullups...28 minutes.

as rx'd

21:53

what are you guys doing for hand rips? i switched from a fitness 19 to 24hr fitness and the pull up bars have no padding so my hand is totally shredded. it's healing some but i don't want to stop so i keep ripping it open. Should i tape it up, wear work gloves or what? any suggestions would be appreciated.

HERM awesome. I really liked reading about your rationale for scaling up. This wod is going to seriously put a damper on my confidence......well, onward and upward!

Mornin'! Good time to chat about scaling, eh?

Herm and Freddy give us the two sides of the scaling issue in early posts (although the thought of Freddy in saucy panties and a bra makes me want to tear my retinas out. That IS what you said, right Freddy?).

First law of scaling is BE SAFE. If you look at the WOD and start to shake scale the weight down. As you approach your workout today ask yourself what it is you wish to accomplish today. Want more of a strength workout or a muscle endurance workout? Look at what Herm is doing, scaling the weight UP and adding a vest for the PU and the box jumps. What more of a met-con effect? If you are strong you can leave the weights as is; if less strong you should scale the DL weight so that you don't have to take your hands off the bar (although, seriously, people who look like Freddy and bingo should forego the panties, etc!). Remember, too, that this is a new WOD and there is a benefit to doing it as Rx'd simply to establish your baseline for this particular WOD.

I'm off today but will do this tomorrow, as Rx'd, fully clothed, without full disclosure on "under-gear"...

Had to modify - 18" box jumps
Cobble stone Deadlifts
2 sets Pullups, 1 Set Chinups

Breaking pullups into 3x10, 5x6, 5x6

20:48
Thompkins Sq Park
Looking forward to how my legs will feel

M 34/5'10/185?

As Rx'd
27.19mins

Damn. In reference to OPT's 14:09, I'll probably end up with that time per round.

There are absolute beasts roaming these boards. Respeck.

m/31/5'9"/167

as rx'd

24:01

m/41/6'/210

18" Box jumps
135lb dl
assisted PU

26:12

M/43YO/5'9"/205

1st time posting. Following the WODs now for about 3 weeks. Hardest one yet! AWSOME!
As Rx'd 27:50
same problem with ripping skin from hands, suggestions?

#79 Scubasteve -At my gym I use workout gloves. At my friends house, I use work gloves. Whatever works:)

151 5'7.5" 33 yom

as rx'd 23:16

-full ext on box jumps
-no bounce dl's- a la kelly moore who i sense prides her rom on exercises
-most pullups were chest to bar but at min clavicle cleared bar- style was slight frog kick

was rough one at 6am

ready for more

27/6'8"/220

21:21

It's good to see OPT posting Main Page results again. James is a gentleman who represents all that is good about the fitness world in general and Crossfit in particular.

Nice to see you, Brother.

Freddy C One world and CynthiaJ

VIDEO PLEASE!! We are all waiting!

Freddy C. I'm Billy's wife. Sorry we missed you when we were down last month. We'll have to come and visit again.

A message for Will and Brad from One World. I got my first Muscle up right in the middle of my work out yesterday. Total 'Fluke" I was just trying to hurry up my time and BAM there it was! Only ONE so far but now I have the taste and I'm HUNGRY for MORE!! Waahoo!

Mia, One world. Lost the note I had your contact info on. Please email me and I'll send you the link to the ladies forum.

Can't wait to try this one today.
Lysa

m/32/180/5'8"

22:16 as Rx'd

24" Box jump, 50 reps
185 pound (84kg) Deadlift, 21 reps
30 Dead hang Pull-ups

23:04

17:50

14:25. Pullups were harder then normal, but probably had to do with weakened grip from the deadlifts. Awesome WOD!

Looks tough, might try tomorrow.

Deadlifts + pullups = very tired forearms

Ahhh- this workout looks so cool! I will have to make it up later. I did Joshua the other day, followed by McFlurry yesterday. My abs are so sore I woke up a few times during the night. Good pain though, good pain. Now if I laugh I have to hold onto my stomach. ;)

ahh...and yesterday, during a meeting (shhhh, I did not say that) I was thinking of a fun workout with some of my favorite things in it. I could not decide...

5 Rounds (wts are suited for "me")
10 C& J, 90#
10 DL, 155#
10 Burpee box jump, 28" box
10 Torpedo push ups
10 KBS, 45#

or
10-9-8-7-6-5-4-3-2-1
C& J, 90#
DL, 155#
Burpee box jump, 28" box
Torpedo push ups
KBS, 45#

I originally wanted HSPU in them, but I like to be barefoot for those and the burpee box jumps in sneaks so did not want to be taking them on/off. Might try this combo out.

Erin

M/31/5'10"/192#
24:10

M/39/140

as rx'd:

32:32

Someone needs to give this one a name. In keeping with the female name thing, might I suggest "Ida", as in "Ida done something else had I known it was gonna be this tough."

What the F*(! is a "torpedo pushup?"

29/m/190

that was a fun 16:10. really works your grip. lets see if we can do it again. lol!

24" Box jump, 50 reps
225 pound Deadlift, 21 reps
30 Pull-ups

29:23, pull-ups kept slowing me down.

God is Good, All the Time.

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
As Rx'd - 16:35

Awesome sweatshirt in the video!! I still haven't seen any replies from an earlier post as to where to get one. Any answers???

18:37 as Rx'd

Was not feeling very good this morning. Thought I was starting to get an exertional headache during the first round of dls but it passed, thankfully.

Really felt gassed out in the last two days. Going to take the next two off.

Gonna visit Bridger CrossFit next week!!!

cfwux3

100 double unders

130# deadlifts
24 inch rock wall in back yard~run to garage for deads and pull ups

23:43 SO SCARED of eating the rock wall on box jumps in the rain!

TOODLES!! Off to Radio City with the family to see the Rockette's! :)

29/m/180

Rx'd 19:53

greetings from the sandbox....
did 135 dl... thats all the weight i had
29:44

"Scaling this one UP. I need a grueling, mind-numbing WOD.

3 rounds for time of:
24" Box jump, 50 reps
315 pound Deadlift, 21 reps
30 Pull-ups, Chest to bar
All work done while wearing 20# vest."

Comment #16 - Posted by: Herm @ CF Los Altos, CA at December 11, 2008 7:42 PM

As written, 47:52.

You guys were right, that was crazy hard...but totally do-able. Sorry guys, no video proof.

As Rx'd
24.07

BTW...I think noteworthy is the Deadlifts were all dead-stop: no bounce and up, all treated like singles.

28:00 of pure hell!

the pull ups slowed me down and the last 5 were jumping. only had an 18" box but damn that was bad enough.

I struggled to keep uncle pukie back, but my partner was not so lucky. LOL

bw 165

18:41 as rx'd

38/m/145

as rx'd
19:19

if your legs give out on the box jumps, is it acceptable to finish with using one leg at a time and stepping up (not sure the proper terminology there but you get my drift)? last workout i wiped out on the box in my gym and was humiliating....

18:45
22" box jumps.

i am having trouble with pull-ups any suggestions?

m/27/173/5'9"

as Rx'd

29:20

No box to jump to. Ideas on subs for box jumps?

I have an injured ankle (I can walk, but jumping/lifting somewhat heavy weight is not ideal), any ideas on what I can do as a sub for this workout?

38/M/190

25:42, as Rx

22/M/213

As Rx'd with assistance on the pull ups after first set:

28:00

Whooo... Catch yo breath!

This is truly going to suck....What a way to trash yourself b/f the weekend. Maybe Coach dosen't want ya'll to party hard!

This is truly going to suck....What a way to trash yourself b/f the weekend. Maybe Coach dosen't want ya'll to party hard!

Alright, so I can do like 3 pull-ups, so I'm going to have to scale those. Luckily my gym has one of those Gravitron machines so I can do partial body weight pull-ups. I'll probably have to scale back deadlifts, too, both in weight AND reps. We'll see. I'm a runner who's still pretty new to crossfit, and this is the first time in my life I've incorporated any kind of regular strength training into my workouts. I'm already (3 weeks in) starting to see and feel the results, though, so I'm going to stick with it. My goal is to be able to do all the WOD's with all the recommended weights and reps, unassisted. THEN I'll worry about time. Here I go!

22:43 as Rx'd

M/52/175
As rxd: 16:05
Day 21 push-up challenge

m/5'3"/160/29

23:10

M/36/180

As Rx'd 23:49

Oh and by the way, Freddy C. I think I'd rather see the ladies do the WOD.

23:25

m/39/6/233

3 rounds for time

40 24" box jump
15 185 dead
20 pull ups

23:30

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

as rx'd: 22:30

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

subbed 18''box,assisted pull-ups, and DL done at 95 for first two sets, 75 for last set: 26:30.

#120 Ryan Just a thought, but what about subbing high intensity rowing on low/med resistance for the box jumps? it has a similar range of motion... this may still screw up your ankle since your feet are strapped-in.

sub for deadlifts... more rowing? haha. actually, if you are at a gym, you could do leg extensions/leg curls/back extensions/one-arm DB rows on a bench or low row machine as a sub. You'd stay off your ankle completely.

man, lots of exercises needed to sub one dead lift, lol. and you'll lose the high intensity cardio benefit.

better than nothing though.

later,
b

Herm et all.

I'm scaling up, way up.

36" box jumps
405# Deads
Pullups stomach to bar

Wearing a 30# vest

BW 172

as rx'd

14:16

Good WOD. It's crazy how much harder jumping on a 24" box is than a jumping on a 20" box

27 minutes of hell
First round six minutes rough after that

24" Box Jump, 50 reps
135#DLs, 21 reps
30 Pull-ups

24:29

DLs and PUs are broken into multiple set. Wow! Brutal!

25:37, box was too short though.

24:10 20" box 135# dl 2 rounds

scaled DL's to 135.
27:35
Pullups always slow me down, but did them all.

scaled this one up a lil bit
26" box and chest tuching pull-ups

21:03

little sick so i was really winded

Sweet workout 24:26

22/M/163

Subbed 155lb deadlifts.
Thought it would take 45 minutes.
38 minutes
Good to go!

that was mean...

26:09

as rx'd 18:56.

Brian C:

sub 135# DL
sub black and blue tubing assist PUs

29:45

WOD
Subbed 24" box jumps for 18" chair jumps (no box)
Mixed grips for dead lifts
Kipping on almost all pull ups

15:38
Too many rests.

17:29

don't think our jumps were quite 24 inches, didn't have a box so used flower planter

cold outside

31/M/190

Freaking hard and I didn't even do it as rx'd

I had to use a 20" bench for the jumps because no box and I scaled the DL's down to 135.

Time was 26:01

49/M/178
Brutal
25:41
Wouldn't have made it without the push from my partner

Scaled to 20" box jump and 135lb dl. Turned out to be the "Pack" version. 135 is 70% of my 1rm, so wasn't sure how I would do. Pleased with my time.

24:54

Jim 49/M/165 29:55
Mark 28/M/230 36:14

m/28/6'0/190

as rx'd 28:15

M/45/230/5'10"
as rx'd 33:08

As RX'd
18:40

lungs were burning so bad. loved it though. great WOD.

21/M/6'/175

29/m/5'3"/150

scaled since i havent worked out in awhile

50 box jumps 24'
135 deadlift 21 reps
30 pullups

37:00

great way to get back into crossfit after a long miserable break!!

As rx'd 24:12
Box jumps killed me, that extra 4" really makes a difference.

BJ 2:17/ 4:00/ 3:45
DL 2:32/ 3:05/ 3:19
PU 1:46/ 1:53/ 1:34

Pu's kipped sets of 10

m/39/6'3"/200

as rx'd 22:42

NavyChief

M/22/5'9"/150#

Scaled WOD:

3 Rounds for time:
20" BJ, 50 reps
185# DL
30 jumping pull ups

time: 25:08

39:01 as Rxd

26/ F/ 5'5/ 102lb

50 box jumps (24inch)
21 deadlift(115lb)
30 pull ups

13:37

Realized in 1st round I was cheating myself with the 115lb deadlifts. With the Paleo eating and Crossfitting I really have to fight to keep my body weight up. I noticed my Oly. lifts were weak compared to what im use to lifting. I guess I figured the deadlifts would be the same... shame on me. Pull ups felt good today, deadlifts felt good. I really need to lock down my butterfly. I feel like my kip needs to be faster. Any suggestions to the butterfly? It looks like there is a push under the bar...

I appreciate all you do for us coach! Im Eternally grateful!

Comment #119 - Posted by: GP "No box to jump to. Ideas on subs for box jumps?"

Does your gym have benches you can jump to? Maybe sub with double unders?

Comment #134 - Posted by: Deano m/47/190/6' "Herm et all.

I'm scaling up, way up.

36" box jumps
405# Deads
Pullups stomach to bar

Wearing a 30# vest"

I love it! Deano, hope to see you in Aromas!

M/27/215

Had to quit halfway through to make it to work. Would have been well over 20 minutes.

m/56/160#

30:22 as Rx'd

That was a smoker!!!

41/M/152

as rx'd
33:25

Wow, can't wait to do this one...I'm totally behind but its all good. Might have to scale this one down. I'm just getting used to Olympic lifts and what not. Box jumps im gonna handle tho. Did 160 on a 30" box a couple weeks ago relatively fast. Maybe...4...or 5 mins...I'll time myself next time for sure...but as for pull ups...those are gonna kill me...1-2-3 Puke? Ha.

25:08, as rx'd.

f/140/40
8 min 1 sec

34/M/185
As Rx'd
15:48

M/46/160

3 Rounds for time, modified as follows:

-18" box jump, 35 reps
-135 lb deadlift, 21 reps
-20 pull-ups/jumpling pullups

18:05 -- Felt sluggish today

This one looks painful!
I'm a day behind so:

"Nasty Girls"
don't have a muscle-up yet so I subbed horizontal muscle-ups to work the transition

16:51

Dont have Plyo Box so I used an aerobics step and raised it 14".

3 rounds of:
50 Box Jumps 14"
21 Deadlifts 115 lbs
30 Jumping Pull ups

18:01

m/23/190

12:22 as rx'd. my buddy that I did the wod with beat me with 11:30. Tough one...

20:25

DL at 135
Grav at 100

36:09

M/31/150

19:50 with 155Lb deadlifts

2805

pull ups

t bar 60 lbs

go chief

As Rx'd
26:58

m/25/186/6'1"

As Rx'd 21:30
Pull Ups really slowed me down.

f/29/122/5'2"

-bench box jumps (50 reps)
-95 pound Deadlift (21 reps)
-30 Jumping Pull-ups
Time: 23:21

1-6:36
2-8:45
3-9:10

24:30

Subed
50 Push Ups for Pull Ups
otherwise as Rx

41/m/160
as Rx'd 23:07
trying to do olympic crossfit training also

45/M/6'/180

TIME AS RX'D: 18:11

PULL-UPS WERE KIPPING...KILLER AFTER YESTERDAY!

YESTERDAY:

GOT THE RUBBER FLOOR ALL DOWN AT CROSSFIT NORTHWEST TUCSON...DID A PULL-UP WOD THERE:

IN 10 MIN...MAX REPS OF PULL-UPS: 117 KIPPING

40, 15, 10, 10, 10, 5, 5, 5, 5, 5, 5, 1, 1.

THIS WAS AFTER DOING 50 PULL-UPS MESSING AROUND BEFORE...30, 20. TESTING PULL-UP BARS.

MY ARMS ARE REALLY DONE NOW!!

TAKE IT EASY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Bill M/180/48

Fran
as Rxed

21-15-9
95lb thrusters
pullups
6:45

as rx'd
19:40

23:03 as rx'd

Looks like a killer WOD, can't wait.
I have a question/proposition for people:

My friend and I crossfit together and we've done this workout a few times.

21-15-9
SDHP
Ring Dips

I was wondering if anyone has done it before, and if so what your times were. We were looking for some people to compare to other than each other.
Thanks

as rx'd (box jumps 1.5" short)

21:48

that sucked..herm you're a better man than I.

RE:#188
Oh yeah, the SDHP were 95#

m/165#/5.9/27 y.o.

I did the first set of DL at 175 straight through but knew I could maintain the virtuosity I was striving for so....I'm a vag andI had to DL 155# the rest of the time

Time: 19:46. I suck at power anything

as rxd........18:29..jb

25/m/5'11"/202
17:44 as rx'd
Box Jump; Deadlift; Pull Ups
Round 1
2:24; 0:39; 1:48
Round 2
2:55; 1:00; 2:02
Round 3
3:46; 1:05; 2:01

This one stunk for me.
As Rx'd 38:10

Bwt: 139

As Rx'd

9:51

Box jumps and deads broken up on last two rounds. All else unbroken. Loving the new WOD's! Thanks Coach!

14:49 5-9 185

M/34/190/6'2"

As Rx'd (kipping p/u's)
30:30- not much grip left at the end.

Love it when I can say as Rx'd.

Hey Robert (#184)- glad to hear CF NWT is coming together- we know the Lawrences through my wife and miss Tucson (we moved back to Denver after being in Tucson the last 5 years). Sure wish I could do some WOD's there- it is right down the street from my old office. Nice work on the p/u's.

23/m/175 used a bench instead of a box, probably 20" or so, 21:55

My post "190" should have read "couldn't maintain" vs "could"

Also, if you're in a globo and they have no box's try to use those aerobic step up things and just build a 24 inch platform. Worked great for me today.

48/m/190ish

As Rx'd. 23:53. Crash and burn on last round of p/u's.

M/25/139/5'11"

22:14
DL killed me, had to breaks them up.

Did this at globo.,, pullup bar sucks
As rx'ed 31:08
Last set had a lot of broken sets of pullups
5s 4s 3s and singles

I can already tell that I'll be doing jumping pull-ups for this. Since I do a 5/2 split, the jumble lately has my biceps and hands torn up. Plus.... skinny pull up bars do suck.

PS - I've started taking a rock climbing bag o' chalk to the gym. No one has gotten on me about it. Just throwing it out there for those whose gyms don't provide it.

As Rx'd 26:38

All of it was hard

m/37/76/195

27:55, brutal WOD

32.00 as rx'd
M/21/235

anyone have any suggestions for a grip on a slick pull up bar.. the bars have no etching in them what so ever and after 3 or 4 kipps your hands slid right off.. ive seen round rubber discs that you can put on the bar in other gyms.. but i cant find them in any store or on the net.. if anyone has any ideas it would be hugely appreciated!

M/26/6'8"/250
BoxJumps/DL's/PU's
24"/205/30
Time:24min

Wow I expected this to fry my grip but I really underestimated how much. Subbed jumping pullups. 30:40

m/20/6'0"/161

47 - 6' - 210#

As RX'd:

17:06

38m/6/183

wod as rx'd since 5/22/08

20:30

As rx'd 30 minutes.
Brutal. Did not have a firm place to do box jumps on so I subbed alternating step ups for box jumps box.

M/22/180/5'10

As RX'd, 23:23

was doing annie the other day and in my first set of the double unders at around 40 reps I all of a sudden got a super intense sharp headache. I was able to finish the wod, and still improve my time, but I've still got a bit of the headache 2 days after. Anybody heard of this happening before? I warmed up a bunch, and thought I was hydrated, but I was lacking sleep.

Any ideas?

m/26/165/6'0

29min
last set of deadlifts was only 135 because of bad form towrds the end

M/25/6'/185

As Rx'd

27:30

Had to wait on people at the pull up bar, cost a min or two

as rx'd

TOTAL TIME': 17:55

round 1: 3:21
round 2: 7:08
round 3: 7:25

back and shoulders were totally dead from nasty girls......+ i had no air.... :S

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

time 20:59

box jumps were 21in.

33/F/5'10"/150

As Rx'd
24" box
132# deadlifts
19:18

Much harder than I anticipated. Pull-ups fell apart almost immediately. Tough WOD.

21:59
box jumps about 20"

143lbs/31yoa

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Time: 21:11

The only box I have is 25.5" high, so I had to use that. I haven't deadlifted more than 135 since July (back injury) and it showed during this workout as 185 was heavier than I remembered. I tried an alternating grip while warming up (which was my normal grip) and felt a tweak in my back, so I may have just discovered the source of the injury. So, I did double overhand grip and hook grip during this WOD.

31:24

I hate pullups!!! Meaning I should work on them more.

3 sets X-rows 50lbs
3 sets "T" pushups 10lbs

m/35/220/5'11

23" box jump otherwise as Rx'd
28:12

I had such a self defeating attitude before the 1st round ended, I surprised myself with a sub 30 min time. I was predicting at least 30 min.

The beatings will continue until morale (or bodyfat) improves!

33:40

scaled up the box to 26 inches (that's all we have). This was hard. My hands are destroyed four skin rips and then two on my wrists....

i need help.

21/m/6'1/192

19:57 as rx'd, the pullups killed me.

Modified to:

Three rounds for time of:
20" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

I missed read the page...damn!

Time: 22:31 minutes

m/20/155/5'10

23:45 as Rx'd

Struggled with the pullups after the deadlifts killed my grip

Just finished. Was frightened of Herm while doing it.
17:21 as rx'd
m/34/176/

Did I miss Herm's posted time?

scaled to 20" box jumps and 131# DL
18:02

m/20/5'10/176

lowered dead lift weight to 135 everything else as rx'd
18:45

I'm getting sick just looking at that.... here goes....

23m/6'0/190

as rx'd 24:45

never again will i do that hungover, lol

M/23/6'/165

Scaled DLs down to 135#

Time - 24:46

m/34/5'8/150

WOD as rx'd 20:59.
Box jumps kicked my butt, pull-ups weren't no walk in the park either. You know its a great workout when you want to quit after rd 2. For those who haven't done this one yet get your mind set and just go for it.

Get Fit, Get Trained & Go Hard!!

39(happy bday to me)/m/190
as rx'd

19:15

M/25/6'3"/205

20" box jumps (no box, just bench)
135# deadlifts (we'll get to 185# someday)
125# on gravitron for pull-ups

36'18"

My shoulders were still shot from the pull-ups yesterday and they're just screaming. Hopefully tomorrow is a rest day because I'm going rock climbing and I don't know if I'll be any use if I have to do any more pull-ups! :-x haha

m/19/150/66"

rx'd 23:52

I was really hoping to get under 20 minutes, but i just couldn't. I have a feeling my back is going to be sore tomorrow. Awesome workout!

as rx'd 19:58

Damn that was rough...
50 20" box jumps
21 135lb dead lifts
30 pullups

25:29

Still don't have any energy to push myself... I may have a cold... Awesome workout though, loved the pain

20:00 jpus

as rx'd + 225 lbs Deadlift, 19:01

AM workout: Pre dawn skin up Snowmass. Beautiful full moon morning. Approx 1500 vert feet/50 minutes.

WOD after work tonight. Love the looks of it. Shooting for sub 20 min. See you tonight

That need a womans name too because it was a B*%#@
32:17

I have an injured ankle (I can walk, but jumping/lifting somewhat heavy weight is not ideal), any ideas on what I can do as a sub for this workout?

I was thinking of doing "Angie" (100 reps of pull ups, push ups, sit ups, sqauts for time) and then doing some supermans and one arm dumbbell rows for the back work.

Thoughts?

18:24

F/37/123
Wow did this one blow me away! Having trouble typing right now- forearms are wasted! 24 inch box jumps got hard real fast! It's especially high when you're only 5ft 3! D.L. with 135pds. All kipping pullups- 27:30...better next time

as rx'd

27:35

Iraq's cold weather got to me... Who would have thought?

Did everything as is except my box was 28"

Time: 19:05

Nothing but a bench to jump on. No more than 18 or so inches.

24:27

Everything felt good, except for the grip on the last set of PU. Mahalo coach.

Aloha,

Jordan

M/28/5'10"/165

I blew it! I thought it was only 30 reps on the box jumps...

9:55 but missing 60 box jumps apparently

as rx'd 21:31

Had several people ask we what I was training for and I think it floored them a little when I replied "Nothing, thats just how I train everyday."

As rx'd
About 15-16 mins.
we were'nt watching the clock to closely, Awsome workout though.

Kevin M/26/5'8"/200

M/25/185/6'2"

CFWU x 2

WOD (scaled the deadlifts to 155 due to lower back hurting and wanting to keep good form.)

Time: 12'56"

Good god my hands are dead, some a-hole at my gym tore all the tape off the pullup bar so I could barely hang onto the slick cold metal. GRRRRR......

I'm going to give this a shot, but it's gonna be a blood bath

22:52, as RXed.

This was absolute murder. The deadlifts probably took the most time, but the box jumps were intimidating.

as rx'd wtfmt
Great WOD

RX: 30:46

Rd 1 ~ 8:00
Rd 2 ~10:00
Rd 3 ~12:00

Tough one!

M 34/144/5'7"

Scaled to 115 lb deadlift: 19:58

17:02, no deadlifts.

Came up with a good new warm-up/cool-down. I run along the treeline by my house (pine trees) and shuffle in and out, staying facing front, keeping as close to the pine branches as possible...

m/26/145

m/24/160/5'6"
Did:
50 24" box jumps
21 deadlifts with 2x35,25,15 tied together(150 very awkward pounds, need to buy a barbell)
30 pull-ups with varied grips

17:13

M/24/5'10"/145

26:51

Tough one! Got through the whole thing, 5 PU's left and blew up a callous!
As Rx'd 26:55.
Met Pukie's cousin, Dry heave too.

As Rx'd 21:30

This one was brutal I have to say!

As Rx'd 21:30

This one was brutal I have to say!

Long time crossfitter, first time poster.

That was brutal! There is a still a sweat angle on the floor Mount Royal

As Rxd: 28:24

m/28/180

as rx'd

18:55

hands are completely shredded!!

m/26/162

Used 165# for the deadlift and a 24" box. 18minutes

That was one of the best wod's i've done in a while. I knew i would do well but i was still suprised how damn hard it was.

22/m/170

as RX'd 13:40

Stay hard or pullout....S/F

m/41/162/6'

as rx'd:

27:06

AS Rxd

16:58

21:37

Probably the most inept I have felt in a workout since 7th grade football...lol. Great WOD though.

m/22/6'3/220

3 rounds of:

50 20" box jump
21 Deadlift 135#
30 Assisted PU's

15:55

As rx'd 21:49. The box jumps just killed me. Last round of pullups almost entirely singles. I guess the DL's were okay, typically 7-7-7 with some extra pausing on the last 7 in rounds 2 and 3.

I really wonder how productive it is to stop, it seems like you just feel worse. I'm going to try to do sets unbroken, take the risk of falling over unconscious. When I hit failure on the pullups I guess I don't really have that option, but perhaps on other movements.

Cooldown 10 min. run on tread.

Head still kind of spinning. Once again Speal totally blows away my whole concept of what is humanly possible to do with this workout.

m/20/5'9"/160

29:23

that sucked is all i can say

hey, one question on day to day training. should i incorperate a certain amount of running into doing the WODs. right now ive gone from running 2 or 3 times a week to performing the WODs and running only once on weekends. not sure if my running perfromance will suffer or not.

m/29/5'10"/175#

Totally PR'd...er...uh..I think that WOD PR'd on me. Subbing 3:1 on pullups yesterday caught up with me on the second round.

27:30...was shooting for sub-20

Didn't have the motivation today. Took about 30 min to complete...Waited until I could do the sets unbroken.

#273

I'm a triathlete and have started doing the endurance workouts when I can too. Haven't seen any loss in any of my endurance performance in run/bike/swim. Check out http://crossfitendurance.com/

CFWU std w/ 60% solution on pull-ups as I guessed this would be rough...

As Rx'd but broken up ALL over the place.

DLs in grps of 7(x3) hoping to save the grip; not sure if it worked.
Round 2 had the best pullups

27:36 and my forearms are dead--mean coach!

3 Rounds of:

24 inch box jump, 50 reps
195 pound deadlift, 21 reps
30 pull ups

27:36

Awesome, brutal, loved it!

sub'd band assited pullups, met pukie's cousin too dry heave.

34.52

33 yom 220 bwt

wod
50 reps of 22 inch box jump (used a seated calf machine that wasn't being used, closest to 24 i could get)
185 lb deadlift 21 reps
30 pull-ups
time: 18:51

As Rx'd 22:51

This WOD, more than any other made me want to quit and not finish. I think I probably had to tell myself 303 times (every single rep) to just keep on chuggin. Didn't feel it at all today and I wanted sub 20min but it just became a battle to complete the WOD. I was busted down to singles on the last set of pullups.
I vote that this WOD gets a name. I think it deserves it.

30:38 as rx'd

that was nasty.

there was another guy at the gym doing the WOD this morning. before we got started i told him that everybody was going to think we're crazy. my grip was failing me at the end on the pullups in a bad way.

21:21

Box jumps were 20" (thought it was a 24" box but it wasn't)
Deadlifts were 155lbs.

Followed up with a 21 mile ride at 18.5 mph.

22/M/67"/155#

20" Box jumps. figured on doing 1 extra jump for every 5, but after first round decided against it. Total time: 18:56. Sick. Just sick. Grip wasn't the problem today; no, my lungs just couldn't keep up. I guess I just need more metcon in my life.

M/31/6'3"/200

28:00 or so. Rough!

30/m/5'11"/200

As Rx'd

13:50

Decievingly hard WOD!

19:10 as rx'd

M/6'4"/250/24

As rx'd 24:59

whoa... that was exhausting....

First time doing this so I wanted to make sure I could at least complete everything with decent form.

I did 135 lbs for my deads but having finished the workout I know I could have done the 185. The box jump was at 18 inch I think. Not sure. My grip on the pullups/kipups wasn't the problem, like Drew said it was my lungs.

People in the gym were looking at me like a retard as they worked out.

Looking forward to tomorrow's 'bitch'.

Jason

29/M/5'9"/185
18:24
Used steps as I did not have any boxes.

M/43/6'0"/175
It always looks easy until you actually start!
Three rounds for time of:
24" Box step ups, 50 reps (ceiling to low for jumps)
185 pound Deadlift, 14 reps
30 Pull-ups
19:59.5

Oh time was 21:24

wow, my hands are destroyed after yesterdays NG and todays WOD.

scaled to 15'' bench.

19:37

Any recommendations on creams for calloused and broken hands?

As Rx'd
185lbs. DL

24:11

CFWU x2 full on with ghd sit ups + double unders practice and a couple of free standing hand stands. ;-)

I thought I put on 115# which is the weight I used for "Linda". It wasn't until round 2 that I figured out I was using #125! lol I was in such a hurry this morning to get it over with and on such auto pilot that I didn't realize after my 'warm up session' that I had 45lb bar/+ 40 on each side (for those counting the collars, it would be 128);-) considering I only weigh 120, I'm happy with that! lol
Total time: 30:17!
Had to break up the DL
7-8-6 first set
6-5-5-5- second and
3"s 5's and 2's at the end. It was difficult to really feel the form after 3's and 4's on the last set! My shins are raw now!
Box jumps I paced myself 15's on round 1 /10's on round 2 and I pushed it out on round 3 20's and 10's to finish
PUll ups: Also paced myself 10's on round 1 and 2 and then 15 and 15 on last set to finish strong!
I LIKE this one in a sick way! lol
PR with the 125 multiple reps.
This is a cycle of PR's for me this session. I wonder if I can get one for tomorrow! ;-0

29/m/205

as RX'd

19:50

20 mins. Had to scale, due to calf injury I can't jump, run or really do anything else involving legs. Sucks
Did 3 rounds, no jumping, 135# DL and pullups on the rings.
Got to let this thing heal up.

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu. warm-up dls, couldn't get a box from the "functional personal training area" (trainers and their clients only, so grabbed a 20" bench.

WOD: 3 rounds for time of:
65 x box jumps
21 x deadlifts (135#)
30 x pull-ups
time = 20:10

didn't push too hard. feelin kinda beat up from the first half of this week.

As Rx'ed:

35:40

Scaled to 125# Deadlift, 21 reps
Scaled to Puppies for Box Jumps (25 reps) and PUs (15 reps)

Time: 6'14"/14'30"/21'59"

M/31/170 5'7"

as Rx'ed

34:44

Speal: Putting the fun back into working out. Your times are ridiculously fast! You are the man. Can't wait to see you again in Aromas.

Today for me:
19:21 as rx'd, in my workout clothes.

This was going on in my head:

Rep #10 of first round box jumps- Quit now. No one is here. No camera rolling. Skip the workout completely and hope for a weightlifting workout tomorrow.

Start of round two- Maybe I'll puke and then I can quit with a little dignity.

Start of round three- You are such a pussy! Get on it. Pick it up. Go!

So glad that is over. My cycle time on the box jump just kills me. Feel like I'm jumping up a mountain. Got my sub-20, but still chasing Chong, the beast at One World.

First time posting, been doing crossfit for about 5 weeks its NUTS!!! So sore from the beginning of the week and this looks like a killer. 3-2-1-GO!

Killer WOD. I haven't deadlifted in a while and my sprained wrist stopped me doing me usual alternate grip on the deadlifts. Was determined to it as required so i had to split the dead lifts into sets of 7 so get a breather. Pull ups killed in in the last 2 rounds, had to break those up pretty badly, but i wanted to do full reps. Box jumps were tiring but ok. Bet i'll feel them tommorow. I must have taken about 50 minutes.

As RX'd

18:08

Box jumps were good, but pullups felt off.

m/27/5'11"/176

This was by far the hardest WOD I've experienced. This is only my 2nd month of CrossFit, but that one really kicked my a**.

As rx'd: 20:42

New to Crossfit and this is like the 5th WOD I've done. . .WoW!! I'm sick and probably shouldn't have done it. It KICKED MY TAIL!!!

As Rxd 30:11

Had to use those stupid aerobic steps raised to 25" and they are pretty wobbly

M/19/155/5'6

I gotta say I've been following crossfit for about 3 months now and I still can't do the full WOD's but it's got me working harder than I ever have. Thanks Coach.

3 rounds
50 Squats (no box)
135# Deadlift 21
20 Pullups

Time: 28:52
Some jumping pull ups on rnds two and three.
All else as rx'ed

Subs & Scales & Puppy-Dog Tails:

2 Stairs (for 24# Box)
165# (for 185#)
GHD Sit-Ups (for Pull-Ups)

Rounds and Reps where the same

18:33

Not RX'd
50 box jumps (bench)
21DL#135
30 Assisted Pullups

As prescribed, time = 21:01

25/m/5'11"/175
As rx'd
20:15

ouch; pullups yesterday and today. little slow on those

16:16

My Goal was under 30 min.

34:57

Those Box jumps just killed me I dont have the lungs to hit 50 of those as quick as I'd like.

And just as predicted it was a blood bath. A busted callus and left about a pint of blood and hand full of hair on the dead lift bar.

What an awesome workout, can't wait to do it again

19:01 - I have been nursing a shoulder injury, and its been one week without any pull-ups, My PT said take two weeks off, i just could not do that. So I scaled this workout, and did only 10 dead hang pull ups per round, box jumps to 36" box, and 125 lbs for deads,

This was a gasser!!

38/m/5'11/163

Six rounds for time of:
Tuck Jumps, 25 reps
138# Deadlift, 11 reps
15 Pull-ups
11:21 (r1-3), 4:58 (r4), 4:19 (r5), 4:01 (r6)
Total 24:39
Fighting a cold so planned on 3 rounds. Had more than I thought left over so did 6 rounds.

22/160/5'7"

as rx'd 19:30
kept gettin interupted on pullups due to the fact that the only pullup bar in my gym is on a cabel crossover machine. some guy was always doing chest flyes when i finished with deads.

M/31/160
AS RX'D 23:20

M/23/6'2"/200

as Rx'd

26:55

"Nasty Girls" + today = a tough one-two punch

20:26 as rx'd other than 25 inch box

honestly really pissed with this time, i gotta step it up mentally. the box jumps killed me and i love box jumps. speal you are amazing and i f'n hate you. you, khalipa and all the top 2% make me want it that much more though.
i had a great conversation with a t-nation guy today, and i was easily able to safely, effectively and scientifically dismember all of his t-nation questions. i think its hilarious that there are so many $hit talkers about crossfit and Coach just lets them talk, doesn't down their program. he only rebutts and then points out again that crossfit is the end all be all and we would love to challenge your top athletes against ours in any and multiple events. so many haters. does anyone know if anyone has taken the challenge? if they have, i bet they converted soon after.
much love.

holy krap!!!
29:45

M/23/6'1"/180

As RX'd
10:08

Pullups klled me on this one.
Loved the DL's and box jumps

M/34/180/6'0"

As Rx'd 20:09

This one made my elbows sore. Probably because we just did Nasty Girls yesterday.

My grip was on the edge of failure toward the end.

My first torn callus in the middle of a workout. My hands are crossfitastic.

as rx'd 33:30

round 1:
50 bench jumps
21 dl of 135lbs (still working on form)
30 pull ups

round 2:
15 pullups and 15 jumping

round 3:
30 jumping

22:54

F/22/5'6"/140

Decided, since hands were on the verge of tearing today from yesterday's modified Nasty Girls, that I'd do:

7 SDHP @85#
7 Box Jumps @24"
7 Rounds
15:37
My SDHPs suck

ps still can't believe I didn't rip yesterday after all those pullups. It's a MIRACLE!

I've been doing crossfit a couple weeks now, looking for some advice. I wasn't able to finish yesterdays WOD, probably because I came out of the gate too fast, and the first set of HPC's killed me. For the more challenging wod's do you folks think it's better to do it as rx'd even if it takes an eternity or should I scale back the weight so I can go a little harder without passing out or throwing up on someone in the gym. Thanks.

20 min. Scaled back dead lift to 115 lbs.

The WOD today looked great!

I had to make up Nasty Girls

6:05 pr by a minute!

I'll make this one up one day this week, thank you for all the positive comments people have made about my interviews, it is greatly appreciated.

M/47/6'/185

As rx'd
21:04

Globo people were freaking out as I placed 10 risers on each side of the Step to get my 24"

The WOD today looked great!

I had to make up Nasty Girls

6:05 pr by a minute!

I'll make this one up one day this week, thank you for all the positive comments people have made about my interviews, it is greatly appreciated.

As rx'd 13:49

messed up DL's and only did 15/set; did it in 13:02. oops.

m/24/6.1/194

Not as Rx'd, hands too sore for pullups.

30 inch box jump, 50 reps
185 pound deadlift 21 reps
50 double-unders

18:10

Not a single set unbroken...

A few days late...

Annie: 14.30
Sexytime with the mrs.: 0:22 PB! Hoping to reach sub 0:15 till feb. 2009...

Subbed 135#DL

24:08

Note for next time - Try going for the 185#DL

First WOD as rx'd 30:38
dead lifts we not easy....

Second WOD Tabata (16 min total)
Box Jumps (20")
Back Extensions
Deadlifts (135lbs)
Knees to Elbows
Total Reps 340

as Rx'd
26:38

Only have a 20" inch box all else as rx'd:

17:23

As Rx'd
25:49
Box jumps suck the life out of me!

scaled reps to 25/11/15
12:25

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 155lbs x 3 185lbs x 2.

As rx’d: 37:47
Foam roll after

as rx'd 20:55

16:35

225 deadlift otherwise as rx'd

m/30/180

35:30, as rx'd

brutal!

CF WArmup x3

As RX'd
28:36

The only 24" surface i could find in my house was my fireplace. Come the third round, the real challenge is to not bust your face open on the mantle haha

33/m/6'/195

as rx'd

18:49

sub 135# DL

15:17

I likey, DL were no problem, if this comes up again I'll go full weight.

Theresa
20" Box, 135 DL, Small Band Pull Ups
24:19

Mark
as rx'd 28:07

As Rx'd: 32:57

Round 3: kept activating cramp in calf. Carried over to jump up to bar for pullups. Had to stop a number of times to let it settle down.

Fun stuff!

ooops - it appears I also subbed 15 pu instead of 30, mistake. explains my unusually fast time compared to normal.

pah.

32/180/m

WOD as Rx'd: 26:31

21:38 as rx'ed. I'm stuck on this god forsaken air force base, and the gym sucks.

Did puppies as rx'd doing 65# deadlifts: 11:39

Went to CrosfitRVA today and did "Chelsea"

AMRAP in 30 minutes
5 Pull-ups
10 Push-ups
15 Squats

22 Plus 5 pull-ups, 10 push-ups, and 10 squats

this wod killed me! i should of scaled the dl down....cuz my arss is gonna hurt!

29:30

m/42/204/5'11"
as rx'd 28:19
DL and PU broken,

M/44/5'8"/167

Scaled Deadlifts to 155 lbs
Scaled Pull ups to 21/round

Total = 17:16
4:58
5:45
6:33

Great workout!!

As Rx'd
19:19 (dead hang pull ups - bar in my door is too low to kip)
M/5'8"/180

21:17

excuses excuses. did jumping pulls and only had time to get 2 rounds.

14:38

Jodi (F/30/110)

3 Rounds of:
50 Box Jumps, 20 inch box
21 Deadlifts, 135 pounds
30 Chinups

Time: 22:18

My belly still feels icky...might be fighting something off this week...oh well! Workout felt bad, but not as bad as I thought it would be.

Alexi: M/165/5'8''/24

As RX'ed 15:37

Scott: M/175/5'11''/26

As RX'ed 17:35

f/42/116

box jumps-18"-50 rps
135lbs deadlifts
30 pull-ups

Time: 25:51

Freddy you are tooo funny! Love your comments! Great job on your time. Nice strong representation for us over forty!! ;)

also great times by Jason, Opt, and Speal! You all are truly amazing athletes. Truly inspirational to us all!!!

24:13, wasn't pushing real hard today due to head cold and tired from work. Good workout, though.

as rxd with dead hang pull ups

13 min

25/F/5'8/133

scaled DLs to 135
Time: 29:48
Ouch, my hands are trashed.

20/M/5'11/164

As Rx'd 15:01

Was pushing for sub 15!

as rx'd

19:27

round 1 as Rx'd
2 & 3 with 10 box jumps on 24" then switched to 20"

I was sure that 24" box was too tall, lol.

23:30

Man! That worst/best feeling still amazes me every WOD. Does it ever go away? How your cussing your very existance while your pounding out the workout and then, magically, the second your done you feel fabulous. Total fiend!

Today's WOD killed.
28:24 w #115 deadlifts

I have a question for the women. How long into crossfit before you got the kipping down? I want to so very bad, but i'm still so weak (even though my strength has greatly improved).

Love it coach!

20:44

M/22/6'1"/215

as rx'd:

15:27

M/22/6'1/185

As Rx'd

17:07

Box jumps killed me. Made the deads and PU's way harder than expected.

Chelsea did her first WOD today!

3 rounds:
25 sit-ups
20 box jumps
15 shoulder presses 35#

5:36

WU-90 burpees

as rx'd

29:50

I saw the clock ticking down and started to shoot for a sub 30 time.

#106 comment

- total badass points for doing it out in the rain

that was me last night for the nasty girls, came in soaking wet to hear my dad telling me a was a fking nutjob

GETSOME ! !

this workout rockd btw

as rx'd
15:45

Since your headache is going away, to me it's less concerning. But if it remains intense, not changing and can be described as the worst headache of your life even with treatment (tylenol, nsaids) go see your doctor. It could be nothing but it may be something more insidious. Just a friendly opinion my thoughts just play it safe.

M/37/165

as rx'd; 29 mins.

Did this at Golds Gym today. loved every grueling minute!

Sorry comment 381 was for DPO in comment 212.

CFWU x 2 plus 25 double-unders
as rxd, 16:09

Looked at 100 comments with times of between 30 & 45 minutes... and decided to do a kind of modified Tabata on the whole thing.

Box jumps - 50, 40, 30
Dead lift - 21, 15, 9
Pullups - 30, 20, 10

Sure as heck felt like a CFWOD to me. 19:52 as described.

M/39/74"/225 Oakland

Poor. That's all I can say.

As rx'd, 26:55

Next time, work on making up time w/ the box jumps (no breaks at all - steady pace) and the deadlifts (break into a set of 14 and then 7, not three sets of 7). Should be able to get to the 20 min time frame and be somewhat respectable.

as rx'd 43:10

36:45! Brutal!!!! Box jumps kill me! I had to take more breaks than I want to admit! I need some serious cardio conditioning!! I'm taking this one head on next time!

WOW!!! That one almost made me puke!! AWESOME WOD!!!
50 24" Box jumps
21 105# deadlifts
30 jumping pull ups (still working on them...almost got the kip down i give myself another week!!!)

3 reps in 16:46

29 yom, 180 lbs

21:21 as rx'd

as rx'd:

24:30

CFWU x 3
as rx'd
16:24

35/6'1' /207

This was a good one raced a 17 yr old he finished in 18:34.

m/33/6"0/220

did a 1/2 workout:

25 box jumps, about 16" bench
11 deadlifts, 135#
15 pull ups

9:39

32/m/165

cfwu x2

as rx'd 23:28

21:06 as rx'd
Brutal on my back and hands!

Times from CrossFit Guelph:
Austin 17/m/145 - 175# - 22:54
Silas 17/m/170 - Rx’d - 24:20
Tracey 26/f/133 - 155#(2rds)135#last rd - 34:36
Adrian 20/m/ - Rx’d - 15:01
Mac /m/195 - Rx’d - 13:15

F/20/5'6"/130

Scaled to: 4 rounds of 35 12" box jumps, 15 105lb deadlifts, 12 pullups, in 17:31

halved it 12:15

f/26/130/5'6

3 rounds
sub. 20 in box jump
gravitron pull up-1/2 body weight
70p dl

12:42

37yo/m/145#/5'8"

24" box jumps, 50 reps
145# DL, 21 reps
30 Pull-ups

Time: 15:54

A friend of mine who I've been training did a scaled version:

18" BJ, 20 reps
45# DL, 10 reps
10 Pull-ups
He was shooting for 3 rounds but pushed through 4 rounds in 11:45. Great Job Jared!

cfwu x 1

2 rounds:
50 22in box jump
21 188lb deadlift
25 kipping pullups

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

24:44 As rx'd except:

1. box jumps...no box so did the jumps on steps about 18"

2. deads as rx'd

3. pullups 1st round w/ bands...2nd round with 1 leg assist...3rd round jumping.

4. Anyone else having worries about deteriorating deadlift form while tired?

1/2 rx'd

3 rounds
25 box jumps, 24"
10 deadlifts, 185#
15 pull-ups

15:46

30m/175

22:03 as rx'd

pretty poor showing today, especially on pullups

21m170

as rx'd: 20:12

Male/43 yo/177#/5'11"
Did workout as RX'd with a sinus infection/headache. All pull-ups chest to bar.
29:17

30m/156/70"

cf w/u, turkish getups

as rx'd
14:23
Colin
15:50
Mr c.
22:00

Overtraining?
My workout today:
After working a 12 hour (6p-6a shift), i went immediately to gym.
Warm-up:
3 rounds of:
13 pullups, 1/7th mile run.
Workout:
Biceps, 5 various exercises, 4 sets each.
Each exercise followed by 1/7th mile run.
100 situps, 1oo pushups.
Finally, i leave sleep til 4pm.
Finish as rx'd only 2 rounds of the Crossfit WOD,
19minutes.
I am tired.

m/31/230/68"

as rx'd 21:51

Speal, you are not human!

as rx'd 22:22

THAT WAS BRUTAL!

As rx'd
17:54
Love it!!!!!

21:52 as rxed

M/22/175/5'11"
As rx'd 20:17

Only 2 rds complete
sub'd 21 pullups
couch jump (18 in)
DL as Rx'd

19:56

25 min as rx'd, rough WOD

Rory 30:00
-As Rx'd, minus one callous on my right hand which was torn off on Wed.

Cowbell 20:00
-Scaled to 18" box, 135 lb Deadlift. Great job for second time out.

Ugg, great WOD Coach G.

Bench jumps, 50x
135# DL, 21x
Jumping pull-ups (bar at full reach), 30x

21:30

Not great. Between this and Team in Training, my body is all torn up this week.

male, 36 y/o, 68", 149#

WOD modified 3 rounds
25 box jumps 21.5"
11 DL 185#
15 pull ups
Time 14:46

25:08

Nice to see you again OPT, headed to the gym now to bust this out.

rx 20:13

box jumps were really slow cycling

37M/5'10"/167#

Warm-up: 3:06 row (746m); CFWU (minus pull-ups) 3x12; Burgener WU.

As Rx: 20:26.

Cool-down: hamstrings stretching; foam roll.

I'm giving myself extra credit for doing this right after my 7 hr long office Christmas party. Alt grip on DL w/controlled drop (no bumpers); strict pull-ups.

29:57 as RX'd. Not happy with my (lack of) performance. Then did 3k run followed by 2k row. I wish I had known it was a 10k tomorrow before I did that.

20:03 without last set of pull ups bc gym closed on me.

M 36 5'7" 180

as rx'd 28:07

as rx'd 26:11

20:40

as rxed 20:48

pullups killed me in rounds 2 and 3

Janet f/49 18" box, 110# DL, jumping PU's
28:35

Scott m/48 18"box, 180# DL, jumping PU's
19:21

Should've went with the extra 5#, kinda surprised myself with DL.
My wife and I love Crossfit. Thanks Coach.

17:48 as rx'd

I love new WOD's.... Can't wait until tomorrow.

20:48
As rx'd except

Rd 2
DLs 135#
PUs 20

Rd 3
DLs 135
40 lat pulldowns
10 burpees

as rx'd
80kg Deadlifts

22:04

Very Poor showing today

M/22/6'2.5"/208

DNF

Got through the first 2 rounds and the box jumps for the final round but couldn't complete the last 11 deadlifts.

As rx'd
80kg DL's
23:48
Not feeling 100% today.

M, 40y, 5'8", 163#, CF since 2008-11-23

After watching the Rippetoe videos on the Deadlift, I was all psyched to do this WOD. But as it turns out logistically it was not meant to be.

However, I'm determined because I haven't missed a WOD yet. So I'll do the old switcheroo: Today is my rest day, tomorrow I'll do today's workout, and so on until I catch up on the next rest day!

Those bumper plates can't seem to get here fast enough!

22 / M / 5'9" / 125lb

Scaled to 135lb deadlifts and 15 pull-ups per round.

49:30

Also, I was such a wreck from Nasty Girls that I couldn't post yesterday. Did 2 pull-ups and 4 assisted dips per muscle-up; 95lb cleans in round 1 and 85lbs in rounds 2 and 3.

56:40

As RX'd
Avg hrt rt=178bpm
Max hrt rt= 191bpm
Time= 20:08 min
Could have gone faster but keeped slipping off bar..... Will go faster next time!

25:58

M/25/6'1/175

As rx'd:

43:30

You have no idea went I went through to be able to write that. I'm so proud of myself for pushing through that WOD, ripped hands and all. I want to quit so many times. What a grind.

Crossfit Guelph
13:15 as rx'd

F/38/5'6"/140

18" box jumps
125# DL's
kipping pull-ups (all in sets of 10)

33:36

M/41/5'11"/190

at NCAA Soccer Final Four

Used a bench instead of a box. My hands look like they went through a meat grinder. Oh! and my time was 23:22

As Rx'd:

28:33

Not as good as I was hoping for. I burned out pretty bad during the 3rd round. For a second I missed the ignorant bliss of thinking I was in really good shape that I used to feel most days before I started crossfit. Then I was reminded about how much better it feels to finish a crossfit workout.

M/19/5'11"/160

No energy today, everything was slow

27:17

rx'd 17:46

as rx'd

time = 23:44

forgot my chalk today, really needed it

20:10 as rx'd
my grip was beat after the 21 deadlifts each round; very hard to grip the pullup bar

M/19/5'8"/150lbs

WOD as rx'd: 14:46

Christian as rx'd except the last round used 135lbs for dead lift: 25:36
Shane with 135lbs for dead lift - 20:05
Henry - 21:32, iffy pullups

Chad- as rx'd with 26" box 22:47
Christian- as rx'd with 26" box 21:39
This sucked! Thanks

As Rx'd except jumping pu for the last 45

28:23

as rx'd
21:05

Just came back to CF after nine months or so, and this worked me pretty good; switching out on equipment with some others and had to wait a bit.

As rx'd: 40 min

Scaled down to three rounds for time of
40 box jumps
165 lb deadweight (21 rep)
20 pullups (10 on 3rd round)

19:58

Considering this was within 16 hours of Nasty Girls I feel a little better about myself. Still wish I could have done as rx'd. Oh well, next time.

Props to the guy with the sinus headache for pulling a Michael Jordan.

25:44
used 135lb DL, all else as rx'ed

Time: 19:45 as rx'd

Whew...

F/37/123
#375 Ashley:
I've been crossfitting for a little over a year now- came in with a few pullups, 4 or 5, dead hangs. Took me about 5-6 months to get the kip so that I could do a bunch in a row- just couldn't get the swing...could picture it in my head but couldn't do it! Can bang out about 20 in a row now... Keep at it- they will come!

Box jumps suck!
21:25

m/22/5'10"/151

cfwu x 2

Pack:
Three rounds for time of:
20” Box jump, 50 reps
135 pound Deadlift, 21 reps
30 Pull-ups

time - 36:34

Pull ups killed me.

20:26

Whoa!

m/39/5'4"/144

Third wod after about a month off to rest and rehab shoulders.

3 rounds:
50 box jumps, 20"
21 deadlifts, 146 lbs
30 pullups

26:26

3 rds for time

50 24" box jumps
21 185# Deads
30 Pull ups

with 15 lb weight vest

19:59 as rx'd

Three days after completing Ian Carver's diabolical "Artificial Limp" WOD...Brutal!!! 21:39

I feel like a bitch now that I've seen some of these times. Talk about feelin heavy on the 24" jumps. wheeeewwhhh! M- 33- 195lbs. 29:39
My 5:33 Fran don't matta none on that one!

Fran who?

5'9/178/24/M

24:08
as Rx'd

24:08; scaled to 20" box; 114 lbs; did 35 non-mod pull-ups; then band pulls

As rx'd
16:04

29/M/5'8"/160

as rx'd 25:56

28 Minutes
only 20 Pullups on last round

22:30

approximately 51 minutes. I forgot to stop the clock. 1st round 165lb dead lifts... rest as rx'd. this was a good one.. for a few hot seconds I questioned whether I would b able to complete it.

M/34/5'10"/199

As Rx'D = 24:11

The box jumps were no joke. Crashed (caught the edge of the box) and almost burned at rep #22 of the third set. If it weren't for that small set-back, I am sure I would have been sub 10. (Right.)

Round 1: 4:24
Round 2: 6:05
Round 3: 5:43

Total: 16:12

as rx'ed

24:52 as Rx'd

The box jumps, I hate them.

One mod---10 p/u from rd 2 and all 30 p/u in rd 3 were jumping pull ups, remainder of WOD as rx'd:

26:12

m/37/177

28:15

Scaled DL to 155. All sets broken as needed. 7/7/7 on the deads, mostly sets of 6 on the pullups. Smoked.

27/m/185

As rx'd (maybe a lil' higher than 24")

26:48

rx'd

25:35

M/195/5'11/39

22:30

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

M/165/32

17:35 rx'd.
grip on the pull-ups sucked after those deadlifts.

Had to modify (no 24" box) with 50 split lunge jumps

30:15 total

DL as rx'd

the pullups were good until the 2nd round, 15 into it and I had to switch to jumping pull-ups for the rest

M/24/158/5'7"

Got an injured ankle. Did "Annie" instead. 100 each of pullups, pushups, situps, squats for time. Broke it into 5 sets of 20. First sets all unbroken. Second of pullups and on were broken but didn't move on until hit 20. 3rd and on of situps were broken but didn't move on until done. Pushups and squats were straight sets of 20.

Pullups: 16:12
Pushups: 2:57
Situps: 6:25
Squats: 2:44
Total: 28:18

Afterward did three sets of 20 supermans and single arm DB row for more back work. I'm tired

M/33/70"/170

20:33

used an 18" box and 135 lb. deadlift.

23/m/168lbs/70"
as Rxd
17:27 pullups were slow after yesterdays workout

As Rx'd: 28:55

A big hung hungover, almost puked after starting.
Also tore my hands up. Hope tomorrow is sans pullups.

Thanks again to Vicki and J at Crossfit Asia in Okinawa, Japan for all of the knowledge.

20:49

25:01

dog gone pull ups kill me

19:33 Rx. Tore my hands up something fierce.

WOD , 3 rounds for time of;
24' box jumps,50 reps,
85k,d/l,21 reps,
30 pull ups.
17.53.
1st round clean through,2nd and 3rd broken,
not there mentally last night,(am i ever ? )
know i coulda went lot faster,still wiped oot at
the end.

Out of my element still hung over from nasty girls. Not my best effort!
35/55 lb KBS for pullups otherwise as rx'd
23:20...ouch

Played basketball in am.
then WOD in afternoon.

3 Rounds
50 Box
21 115# Cleans
20 Pull Ups
29:35
Very tired...fighting cold

3 rounds of:

12" box jump x 50

135 lb deadlift x 21

rd 1: 30 pullups w/115 lb assist
rd 2: 30 pullups w/130 lb assist
rd 3: 30 pull upsw/145 lb assist

Time: 32:20
CF Birthdate: 081205

TSCHANZY 46M 166 5'9"

I ran a 5K this morning and won my age group with a slow run for me 21:33 or 6:57/mile.

Did a 2 minute max rep push up, sit up, and pull up competition, no one showed up. 82/104/30

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

AS RXED 31:43 WAS FRIED. All sets 2 sets 25 for box jump 1ST set deadlift 11 then 10. All sets PU's alternating grip 2 sets of 15. For the second two sets deadlift broke down to 6/5/5/5.
round 1 7:37
round 2 18:56
round 3 31:43

PR by default

"Life shrinks or expands in proportion to one's courage."
Anais Nin (1903 - 1977),

As RX'd.

23:39...My hands hurt. I've only been doing crossfit for 1 month.

M/27/71"/160#
As Rx'd: 15:35, done at CrossFit Al Asad.

50 box jumps/21 185lb DL/15PU x3

killer was keeping on the pullup bar - grip was dead.

24:08

33:13

jump to weight bench
138# dl
jumping pullups

f/38/5'5"/148

18:31
used 30 inch box instead of 24.

My body is wrecked right now.
This is a great Crossfit workout!

M/22/155/5'9"

did it yesterday, just forgot to post

as RX'd, 19:51

m/40/6'/205

as rx'd 18:09

25:19

This workout was awesome! kinda sucked because I am fighting a sinus infection and chest cold but I got it done. my hands paid for it! got it in 19:40

19:00 As rxd, should have gone slower and scaled down deadlifts, oh my aching back...

had to use a 20" box, otherwise as rx'd

23:40

m/5'11/30/179

m/22/6'/195?

I'm a day behind.

16:16 Rx'd

Quite a doozy of a WOD, but I still felt lethargic. Hadn't done oodles of box jumps in a while.

SUB 135# dl

40:19

M/39/150

Did 3 rounds for time of the following:

18" Box jump, 25 reps
65 pound Deadlift, 15 reps
15 Jumping pull-ups (overhand grip)(first set - did 4 deadhang pullups, second and third sets - only 1 deadhang pullup)

Time: 6:46

m/20/180/6'0

Sick today, did a sickness workout at home:

5 Rounds of:
50 Double Unders
40 Squats
30 Pushups

16:52

23:30
as recorded

EJEJJEJJJEEJEJEEEJEJJEJEJEJJJEJJEJEEJJEJEJJJJJEEEEEEEEJJEJEJ
M/35/170
21:30
BOX JUMPS WERE PRETTY TOUGH

26/5'9''/135

26:59 with 61 kg DL
Box jumps were really tough.

M/60/5'9/188 - This is the first time I have posted. I have been reading the comments and looking at the videos for ideas on what to do and how to do it. Tried a few workouts and am hooked. Did this workout today - 20" bx jumps x 50 / 135# dl x 21 / 30 pu's = 24:55. Thought that this was ok for my age. Dl weight is about 72% of bw. Next time will use the wod listed weight.

26/5'9''/135

26:59 with 61 kg DL
Box jumps were really tough.

m/47/5'7"/183

felt like 147yrs old after that

26:33 as req'd

M/48/151/1-1-06

Day behind. As Rx'd

39:04

Splits 9:04/24:00/39:04

19.34 as rx'd.

Really need a rest day tommorrow after 6 days of wods

28:27

22.m.135.65"

as rx'd
30:41
*did tuck jumps instead of the boxes

45/76"/190

subbed 135# DL

8:44/10:51/11:25 = 31:01

pullups sets of 5 all rounds

should have pushed through for stratight sets on DL

box jumps a bear

M/39/6'0"/155

A day late due to 2 very long days at China Lake.

18" box (biggest they had)

18:59

Pull-ups are normally my strong point but I was worried about reinjury so I babied my shoulder a little. Gassed from box jump 30 1st rd to end.

as rx'd 17:27

as rx'd 17:27

3 rnds of:

25 bench jumps
12 185lb dl's
15 75 lb bent over rows

15:55

M/47/5'9"/174

Sub 20" box since that's what I have.

31:03

Pullups were interesting after the deadlifts.
Fun workout!

8:45 but...sub 95# DLs and bench press height jumps
wu=20 min lvl 8 prog stairs. last couple times 9 or 10 minutes at 135# dls

30-m-170

2310 as rxd

M/46 today/5'9"/260

Rnd 1: 50 12" / 21 - 185lb / 30 pull up Grav Ast
Rnd 2: 50 12" / 21 - 185lb / 30 pull
Rnd 3: 50 24" step up / 185lb 30 pull

30:15

Its a start

22:45

couldn't do more than 5 pullups at a time after the deadlifts!

30/m/195

25:49 as rx'd.

ouch. lots of time with hands on knees.

ok so i did 50 box jumps with a 12`inch box. i did 21 reps with 135 instead of 185, and i did 20 pullups on the pullup assist machine. my pullup strength is awful. should i be worried about my form with pullups or can i swing to get the done(question mark). i couldnt put in a question mark or an at sign because my keyboard is all funky today - it must be the snow here in ontario

as rx'd with jump pullups for most
23:47
not looking forward to the run tomorrow. Cold and snowy here but no way I'm doing it on a treadmill. Thanks for two great workouts in a row.

28 yom 178lbs

I don't how one gets into a good rhythm with full ext. box jumps. Mine weren't perfect. Otherwise as rx'd

13:48

Scaled to 1/2 vol.

22 mins.

25:24 as rxed

as rxd
26:50

as Rx'd 14:50.

this is what i love about crossfit. always something we excel at and something that we need to work on. Seeing that I was within 50 seconds of OPT's time will give me the urge to push harder for a very long time. Lovin the pain all day every day

Rx'ed
27:53

20' Bench Jump 50
185# Deadlift 21
Pullups 30

32:05

M/33/6'/196

as rx'd

40:05

as rx'd

16:01
my pullups suck

24:24

Scaled to 95#. Should have gone heavier, maybe 105#.

35:41

M/40/180

As rx'd:

32:15

Much harder than it looked, and I was interrupted six or seven times by people curious about all my jumping and lifting and pulling and huffing and puffing. I thought that 25 mins was a reasonable expectation. Boy, was I wrong.

More better faster

M/40/171.5

Just realized I did it in the wrong order: box jumps (@ 20 inches), 30 pullups, 21 deadlifts (155 pounds). Do I lose my scholarship?

Anyway, 50 boxjumps sucks. Every time. Had to fight for space on a pullup bar at my YMCA. Probably could have gone to 165 on the deadlifts, but 185 would have killed me.

Time = 28:42.

Good god, tomorrow's 10 K will be the longest run in one stretch in my life. I just hope to survive.

24:00 @ 90%

32/m/200

as rx'd: 24:49.

15:03 as Rx'd

Big thanks to CrossFit Brooklyn for having us for the workout.

36/m/224/5-11

35:15

I didn't remember until the second round to use my arms to jump. And my time increased when I stepped off. The impact is still to much.

DL in sets of 7.
PU in sets of 5. On the last set I had to widen my grip because my arms just weren't pulling anymore.

M, 40y, 5'8", 159#, CF since 2008-11-23

As I said in #433, I'd do this the next day, and I have!

3 rounds for time:
50 Box Jumps at 24" -- Subbed with 60 at 20" (same work: 50*24 = 60*20).

185# Dead Lifts. Never lifted anything that heavy! Had to use mixed grip by 2nd set.

30 Pull Ups. The 3rd set took forever with just 1-4 at a time. Had to switch to supinated grip.

PS: Weight loss wasn't one of my goals, but I've lost 9 pounds since I started around 3 weeks ago!

20.11 - 1 round

Whoops. Forgot to mention the time: 63 min of pain!

34m/188/5'10"

As rx'ed 19:34

Pullups got tough at end

25:30

19:55 75% Intensity

that sucked...

as rx'd: 31:32

M/21/6'0"/167#

40/M/154

As Rx'd
45:25

185 DL, 21 reps
Wall ball shots 15 reps
jumping pullups 9 reps

17:56

Diet is in rough shape, self control is quite an issues. Trying to Zone.

as Rx'D

27.55

m/185/20

i was on the brink of vomiting after this for about 15 min -- i loved it

Three rounds for time of:
24" Box jump, 50 reps
135 pound Deadlift, 21 reps (scaled)
30 Pull-ups

33:00
kicked my ass
at least I finished

Only had 30 min at gym to do WOD. Could not get on equipment because of the Body Builders. Not happy, will have to try and do this another day.

No Fun today

as rx'ed - 21:08

Had a few too many last night, this was a good one to clear out the system :)

CHK: subbed 135lb dead lift x 15 times. Fist time since back pain, and feel good after.
19:30

KS: subbed 45lb deadlift, 10 reps; and 25 pushups.
23:18

sub’d 155 for deadlifts

28:05

57/M/195 done 12/13/08
33:25 sub 500m row for Box jumps

48/F/125 done 12/12/08
29:02 sub 10" box jumps, 95lbs DLs- was very happy to have done this many DLs at 95lbs

as rx'ed except 2- hay bales for box jump = 28"
21:37

Scaled DL to 135lb.

BJ: x50
DL: 135lb x 21
PU: x 30

20:49

Legs shot after those box jumps.

36:49 as Rx'd

Three rounds for time of:
24" Box jump, 50 reps SUB 20"
185 pound Deadlift, 21 reps
30 Pull-ups

23:29

m/23/5'8/140

subbed 20" box
20:23

as rx'd

19:45

Subbed 135lb power cleans for DL's

24:39

sub'd 10 DLs, instead of 21

20:54

21:14

49/m/141
sub 18" jump
20:14

25:15

18/m/5'11"/160lb

23:57 as rx'd

26:00

As Rx'd w/ last 10 DLs @ 135:

42:50

3+ Hrs later:
15 reps max jump rope 1 min on/1 min off
Avg: 157 reps

Subbed last 10 DLs w/ 135 lbs: 42:50

15 min max jump rope reps 1 min on/1 min off (3+ hrs later): Avg- 157 reps

M/27/155
26:27
took quite a break after 1st set of dead lifts, almost decided to quit but then pulled it together. Was at 12 minutes after first round, 19 min after second.

27 yom 6'2" 155#

Pre: Warmup x12 x2 (pullups, ring dips, 35# kb swings, kb pushups, squats)
DL 135# x10

WOD as rx'd:

23:04

Box jumps turned into "step ups" on round two. All DL's overhand grip and broken down in 7-7-7. All pullups were overhand kipping and were broken sets of 30. Box jumps always KILL me.

Post: Hot shower

33:05
went to the bathroom because my stomach got upset-killed my time

23:52, was pre exhausted by a fair bit of shoulder press and ohs squat work. In between 1st and 2nd round a guy came up and wanted to try to see if he could do the box jump. I'm at a globo gym so my moves are a bit unusual. Anyway, he caught his foot at the top of the box knocking the box over one way and he falling on his kister the other. Pretty humorous.

23:00.

Whenever I wanted to puke, I just kept thinking . . .

1st round:"C'mon, this is only your first round. get it together you piece of crap."
2nd round:"OK, it's the second to last one. I only gotta do this one more time."
3rd round:"Last one. 3,2,1 . . .

Hence why I love the "three-rounders" for the WOD. The five-rounders, owch, it's a lot harder to dig deep for round 3 when you got 2 more staring at you.

M/37/185

sub'd 22" box jumps

18:21

As rx'd 48:36

2 rounds for time:

24" Box jump, 25 reps
135 pound Deadlift, 21 reps
15 Pull-ups

8:04

M/39/6'/175

As Rx'd 27:45

Box Jumps I used stairs. Jumped up four steps for about 30-32"

22 / M / 5'9" / 125lb

I gave myself too much credit. I did 115lb deadlifts, not 135lb.

as rx'd 18min34

C-
20"BJ
130# DL
chest to bar pulls
14:48

39:50

Sandy 24'40 with 155 lb on the bar
Darlene 25'45 with 135 lb on the bar

As Rx'd 19:00

59/M/173/5'10"

No pull up bar at home. Tried my own workout

Three rounds for time of:

50 squats
25 inclined push ups
25 box jumps
21 deadlift @ 60lbs

had to stop after two rounds as I missed on the box jump, the box slammed into my shin and raised a knot like a tennis ball. Spent the evening with ice and elevate.

27:06

3 rounds for time:

50 squats
28 pullups
28 dips
10 hang power cleans @ +30kg

32:32

M/30/5'9"/165

As rx'd.

26:43

m/32/195

Subbed this one in a bad way:

50 box jumps
12 315# DLs
30 pullups

Deadly

M/32/170
Rx'd : 23m30s

Subbed 165# for 185# dead lifts

27:20

20/m/6'2"/195 lbs

As Rx'd:
23:35

Really need to stop eating that junk food.

As rx'd:

34:10

Done at home, no pull up bar, just the ledge of balcony. Sub'bed 30 Pull ups with 15 L Pull ups.

23:14

18:18

Ran the 10K this morning in 43:08

Warm up: single unders, stretching, 10x box jump & 135# DL

Sub'd 18" irrigation box for 24" plyo box

WOD: 16:23

My grip was shot on pull ups. All sets were broken. All sets of DL were broken. Too bad this one isn't 5 rounds....

29:00

21:30, got to go on a call while working out at the fire station after just finishing the second set. Finished the last set strong though. Happy it's over with.

M/ 34/ 129 lbs/ 5'-6"
As Required 24:46
My splits were:6:10, 8:43, 9:52
My stomache was feeling really bad today, but pushed through it and did the WOD.
This was mostly as I thought it would be. The box jumps gassed you and pre stressed me for the deadlifts. The deadlifts were a bit tougher than expected from the box jumps and prestressed your grip for the pull-ups. The pullups were a little tougher than normal from the two previous stations and the grip was a little exhasuted from the deadlifts. Great workout, but no Push uppper body for a real complete workout. No bid deal, I'm sure that will be handled in the WOD's to come if I know coach at all. I know my time was bit big, but my stomache virus/ the flu really set me back. All in all I'm glad for what I got and just pushed through it.

m/30/6/200

Wow! Good workout. 30:20 as Rx'd.

Stephen came with me for his first CrossFit WOD:
Scaled at 18" Box Jump, 95lb Deadlift 1st round and 75 lb rounds 2 and 3, and jumping pu. Also did 35/14/20 last round. 31:20.

Had to sub jumpers in for the pull ups, everything else as Rx'd 22:30.

D3(M/47/185)

3 Rounds of:
50 Box Jumps, 20 inch box
21 Deadlifts, 185 pounds
30 Pullups
Pullups got tough at end

Time: 22:03

btw: 152

19:57... w/ 50 recycling bin jumps.

34/M/190/6'

Rx'd at 18:53

F/28/170cm/56kg

135 pounds DL

17:56min

m35/167/5'8"

27:29 as rx'd, that was tough

scaled to 135# DL and needed assitance on last set of PU.

31 min

as rx'd 19:23

As rx´d: 13.55 min.

16.09
50cm BJ
80kg DL
Kippers

As Rx
18:40

As Rx
18:40

51 yoa new guy

Did "the Pack" in 34'57". (20" Box Jump, 21 x 135 lb Deadlifts, 30 Pull Ups)

27:20, as rx.

as rx'd

26 and change. couldn't get more than 8 pullups in a row on this one?

Scaled Three rounds for time of:
24" Box jump, 30 reps
135 pound Deadlift, 15 reps
20 Pull-ups

10 minutes

30/m/5'10"/215

26:15

m/44/175

as rx'd

27:02

m/47/177

1 round as rx'd in 8:30 on Dec-13.08

This was tough. I figured I did a longer workout than Speal and called it a day

Smithy #540 strong work, but I think you're being a little hard on Marty - he's just not used to 24" boxes

What an incredible day that was at the Games, nice photo

25.43 as rx'ed - paying the price for taking a bunch of rest this month. Paul

13:59 lost my lunch...once again.

no WOD, out of town; MTB 12 mi. slick, screaming single-track. 50y/m/11 st/70"

AL - 27:59
Ryan: 155lb DL - 45min
Jan-Michael - 28:33
Taylor: 2 sets - 30min

M/39/5'6"/193

Did everything... but most box jumps were more of a box-step-step. Doing the jumps is much harder... have to work on that.

Deadlifts were easy.

The pull-ups were a chore. Broken sets... but I did 'em.

32:50

As rx'd - 35:31

Holy crap, that was hard for me!

18:38

33:45

2 step jumps
135lb DL's
Mostly jumping PU's

M/36/145

@ 31's, as rx'd, 24:47. Freezing ass cold...

M/30/6'/215

as Rx'd

28:29

Brutality

M/29/6'3/175

Subbed 155lbs for Deadlift and did 45 jumping pullups per round.

25:14

33/M/180

21:05 as Rx'd

19/M/177/6'3"

As Rxd 27:37

m/29/73/183
As R'xd
Did this the day of...
41:12
Bad form for Deadlifts. I need to scale back the weight until I become proficient.

M/32/5'4"/149lbs
As Rx'd
22:32
24" box jumps get quite tough after round one.

first round as rx'd but sub'd 135 for deads for remainder. used 24" box.

time was 29:04 but this was done in a 24hr fitness at 5pm. packed and had to wait for the pull up bars on rounds 2 and 3. cost me 4-5 mins on total time. pull ups were the easiest for me so i think time should have been 24-25mins.

26inch box
155 lb dead lift
30 pullups to chest
Nutrition is key and so when you try to do a workout like this after a day when you ate like crap it just doesnt feel good.
31:00 minutes exactly

33/M/214

23:40 as rx'd

did it in 18:19

CFWU3 - pullups at 5

Box jumps were step-ups

27:31

as rx'd

19:07

That was brutal

20:28 =(

too damn slow...

M/37/185/5-10
As Rx.

3 rds of
24 “ box jumps
185 dead lift x 21 reps
30 pull-ups, kipping

This was a sneaky little bugger. I finished in 19:35 with avg HR at 74%, having not reset the watch to my age..so I doubt my max HR is 220. I went pretty hard on this one.
1st set of box jumps, jump up, step down. The next set jump up step down but did about 10 with jump down and then right back up. Last set, broke it into sets of 10 with jump up and down quickly. That will spike it.
Dead lift mostly sets of 11 then 10.
Pull-ups, normally my strength took a toll eventually. First set 20, 10. Next time 15, 10, 5. On the last set the wheels were coming off as I just didn’t have the grip strength and my HR was spiked. The last few were jumping pull ups but got it done. I thought a great workout.

24:29... Danm am I out of shape.

I got 2 rds in 13:26
beginning of 3rd rd got a long call at the firestation.

Ian/m/27/5'11/159

50 box jump wod: 29:12
pull ups were my limiting factor, however I couldn't kip due to equipment.

20:15

Normal pullups, 135lb deadlift

24/m/194
20:58

19:25. Forearm fatigue during pullups. Wear wrist wraps for deadlifts next time out. A smoker.

24:55 115deadlifts, 15 pu

AWESOME WORKOUT!!!
did squats instead of deadlifts with 185 lbs
28 mins.

23/m/170

as rx'd

20:27. Great Workout!

Did heavy legs the day before. Squats and walking lunges.

M/32/6'2"/190

30:51

22:28 as r'xd

28:53

Forgot to post.

CFWU (dips on rings, GHD SUs)

First round as RX'd, but because I couldn't afford to have a ripped callous this weekend had to sub pushups for the remaining rounds' pullups.

18:46

29 min. need to work on grip strength.
and dl
lol and jumping.

23:14

M/49/185

As Rx'd 21:37

Hard workout!

sub 115# for DL

25:06

M/22/72.5"/210
31:40

34/M/170
As Rx'd
21:30 felt good!

M/25/6'0"/220
As Rx'd: 27'30"

Three rounds for time of:
25" Box jump, 50 reps
185 pound Deadlift, 21 reps
20 Ring Pull-ups

24:21

Box jumps 18"

All others as Rx'd

24:40

as Rx'd

20:58

3 rounds for time
20" box jump 50 rep
135 lbs deadlift, 21 reps
30 pullups

pullups round 1 10 each at 10 12 14 ast
round 2 10 each at 12 14 16 ast
round 3 10 each at 12 14 14 ast

23:10

36/6'/185

15:46 rx'd

As RX'D
18:48

As RX'D
18:48

M/232+/33

As rx'd 34:35

24:56

much tougher than expected.

Three rounds for time of:
24" Box jump, 50 reps
85 kg Deadlift, 30 reps
30 Pull-ups

33:34

Did 21 more deadlifts than required.

m/41/209

16:46

5:01,5:34,6:09

As rx'd

12:23

cfwux2
burgwux1

3rds
50 bx jumps 20"
21 deadlifts 185#
30 pullups

29.27

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps (subbed 135#)
30 Pull-ups

Recovering from back injury deadlifting, so subbed lower weight. Time: about 33 minutes--took it carefully.

age 19 bw 170
18:25 as rx'd

bad effort

24/m/250

as rx'd

31:18

Nice workout....didn't think that 185lb monkey would jump on my back but he did...

5'8 184 36

17:10

As Rx'd
21:08

25:19

155 lb deadlift weight

scaled to 3 rounds of:
16" box jumps, 50 reps
135# DL, 21 reps
15 pull-ups (REALLY struggled with these today)

41:14

22:20

for the record
16:43
4:20, 10:30, 16:43 (started pullups at 14:50)

M/32/188/6'

As Rx'd 23:55

Those box jumps suck the life out of you...

48/m 5'10 195

cfwu x 3 minus pull ups

as rx'd 21:00

the last rnd of pu took forever 4-5 at a time...

8 rounds

28:15

age 35
body wt 143lbs

28:15

age 35
body wt 143lbs

sub 30 leg lifts in the roman chair with straight legs
23:30

47/m/184
as rx'd
32:46

20:04, killer box jumps.

m/36/6'4"/97kg

17:35

Assisted chinups 18.75

(subbed muscleups yesterday with chinups/dips)

Somehow I forgot to record the time.

as rx'd about 24:00

... Wow, and this WOD looked so easy on paper.

Neck hurting today but still felt good to get thru the WOD.

30.20 with 40lb w/a PUs and 95# DLs.

CFWUx3
35:37

sub'd step ups for the box jumps, i guess 50 intimidated me:

23:00

BW 170

As Rx'd 15:10

Box jumps were def. the slow part

Pack: 25:33

m/35/5'9/176

CFWU-3. 7 PU 1st. 12 pushups 2nd. 4 HSPU 3rd. Superman. Burgener.

23:51
Could've pushed a little harder on BJ & DL. Working on full ext BJ. Remember to use reverse grip on DL. Didn't do for any sets today. That was reason for failure on DL.
Tried to jump from heels on BJ. Seemed to help in later reps. Not a good job of full ext though.

8:57 without the pull-ups
(did pull-ups in the Nasty Girls WOD the same day)

as rx'd

24:06

not the workout to do as a 4th WOD in a row (done because of travel schedule).

14:39

subbed deadlift to squatclean-to pratice my weekness of mine.

25:47

32:55

RXed: 37:35

warmup and day 28 of burpees

2 sets of
50 squats
21x 155lb deadlift
30 pullups

16:38

this sucked!!!

This was a lot more difficult than I imagined- weak effort today.

19.46

Last 30 Pull-ups took almost 3 minutes. (Chest 2 bar pu)

scale box jumps 20 16" high bench
30.36

28/m/185

as rx'd: 20:07

M/33/225#/6'

had to sub jumping PU's after 1st round. The rest rx'd.

33:22

HAPPY MONDAY YOU CAVALIER BOX JUMPERS!

Rx'd
15:06
Calves tore up the next Day!

M-53-5'10-170

18in box
140lb dl
30 rep pullups

20:05

Vacation

well that was brutal

I was doing my Pull ups and Deadlifts in 3s by the third set

Found it was a grip issue on the Deadlifts as much as anything

30 mins 21 secs

12/23

35:20

as rex'd 13.13 !!

:D

M/52/6'/180

23:42 as rx'd

subbed 70kg DL:

25.14

Scaled:

3 rnds for time:
20" box jump x 40 reps
135lb deadlift x 21 reps
pull-ups x 25 reps

Time: 39 min.
My first time with UNASSISTED pull-ups!

36:36

44/m/165

As Rx
29:47

need to go faster, harder on Box J and DL, muscle fatigue on PU will give a chance to catch your breath

000000000000000000000000
30/m/165/5'6"
As Rx'd
30:41
I need to learn how to kip. DH pullups are killing me.

cfwu x 1
wod
subbed 30 pu's for
15 kipping pu's
15 ring dips
32:10

as rxd 30:05

at rx 30:05

Jennie: 27 F 165# 5'9"
Three rounds for time of:
20" Box jump, 50 reps
135 pound Deadlift, 21 reps
30 Pull-ups
Time= 27:52

50:41

m/24/74"/2053

23:13 at rx

35M178
29 mins

35F125
21 mins (dl??, ring rows)

~T
39

M/31/6'/178

22'38"
pullups on rings