fun!

This one is awlays a good conversation starter...

i dont get it

Remember this from last time, it was harder than I expected. Plus it really turned some heads at my Globo...

i want a wod with muscle-ups more hardcore than nasty girls and bionic....help!!!

Aw, this is gonna hurt so good. :o)

Virtual shoveling almost ruined my back last time. Make sure you a thorough stretch of lower back/intercostals and obliques

Hey #2.... case in point.....#3.

I was hurt the last time VSing came around. I'm excited to do it this time.

I did this one for the first time a few months ago. It is brutal. I thought it was stupid when I first read it. Afterwards it was one of the best back workouts I've ever done.
Also if your new, I recommend scaling the weight down.
Have fun!!

Great video Joey.

Taz, you ready baby?

OK...my gym is itty-bitty and so crammed full of equipment (that most people don't use) there's just no room for VS'ing...suggestions for subs?

Would cable rows be a suitable sub? Anyone? Anyone? Bueller?

do we do 30 reps with each hand?
and how many pullups?

ty

this was brutal on the back last time,hope my callusses have healed up by the morra for the pull-ups.man did we get wierd looks the last time we did this,enjoy !

That video is great! Just as inspiring as the sub-2:00 "Fran" videos! Thanks for sharing!

Awesome video. To all the young studs out there. Let's see if you're still doin it 40+ years from now.

very underrated on the pain scale

Just had to make it an uneven 105 reps didn't ya! Well dang it i'm doing 106 so both arms are even! lol :)

Sounds like fun, will continue on with the morning work outs as to avoid the new year crowd

It has snowed here in the Chicago area, 12" (wet and heavy) in the past 24 hours; been doing the "real deal" shoveling for 2 days! In 11-22 degree temps too. For kicks I'll wear my 20# vest and get a value added workout.

I imagine we'll do half reps per side?

WOD should be fun, a real back burner. Enjoy!

That video was absolutely awesome!! Truly inspirational.

NOOOO! :(

My back is feeling some pain, and my arms still hurt from the weighted pull-ups, believe it or not. I'm doing something else!
------------------------------
"i want a wod with muscle-ups more hardcore than nasty girls and bionic....help!!!"

Comment #5 - Posted by: s'more
------------------------------
Okay brother, check this out. Since I'm scared of today's VS, and you're up for it, let's both do this one:

21-15-9:
BW Power Clean & Push Jerks
Muscle-ups
Double-unders

Are you in?

O man my biceps and back were sore for a week after this, and this time with pull ups.....ouchhhhhh cant wait

How many pull-ups do we do? Just as many as we can? And on the Virtual Shoveling, do we do 30 with one arm and 30 with another?

#14 No! Just 30 v/s rep and 30 pull ups....5 v/s and 5 pull ups.

For all that crossfitter that didn't make this last time get ready for a brutal wod!!!

PULL-UPS!?!? My poor hands are just healing up. :o

I'm bracing myself for more painful showers and hand washing.

Out here is the North East, there is no virtual shoveling about, I shoveld 12+ inches of the real stuff......

ooohhhhhhhhhhhhh!!!!!!!!!!!! thats loco of course i'm in that's awesome thanks Herm your wod it's muy first birthday gift

For all of you that have never done Virtual Shoveling your in for a treat. Don't under estimate the shovel it is brutal. I first saw this many a moon ago and thought to myself, that should be easy, well be wary of what you think is easy. This is Killer. Suggest you all brace yourselves for some serious pain. I can't wait to break open the blisters on my hands, I may wear gloves. Oh MJ is probably cursing me right now. Get some Brother 3-2-1 Go.

Oh Thanks for the early Post

"How many pull-ups do we do? Just as many as we can? And on the Virtual Shoveling, do we do 30 with one arm and 30 with another?"

Comment #24 - Posted by: John Wilbanks

30 of each exercise, VS then PU, then 25 of each.... on down to 5. With the VS reps, I try to keep the work load the same for each round between front and back hands. I also use my thigh for supporting the bar, just as you would with actual shoveling.

seegodzilla: That darn Zone hangover will pass. Trust me. Just hang in there.

I'm starting to add in some CrossFit Endurance WODs today. I need to improve my running and I'm feeling motivated after that 5k.

That video is excellent. More of that please.

One of the best videos posted in a long time!

HAPPY BIRTHDAY S'MORE! :)

Great video, very inspirational. I can only hope to be doing such at their ages. My Dad has been running & exercising since he thought he was having a heart attach at 33 yrs old, 30 yrs ago. He'll be 63 on Tuesday, and looks great. Encourage your elders to do something, preferably CF, but anything is better than nothing.

Where does the music come from in the video?

Does anybody remember the last time we did this? I just got done doing 10" actual shoveling.

Not that I think that I'm god's gifts to push-ups or anything or that they're easy, but I think mating pull-ups with the shoveling makes a truly brutal WOD. Frickin sweet...

im so confused about this WOD. Someone please help

amazing video, you are all great athletes, very motivational

#38-
Watch the video (wmv or mov hyperlink) for the how-to on virtual shoveling. Back and forth is one rep. Start your watch. Do 30. Then do 30 pullups. Then do 25 virtual shoveling. Then do 25 pullups. And so on, til you've gone all the way to 5 and 5. Then you're done. Stop your watch.

100 more pullups. Detective, I need you to get me thru this one babe! Ready?

100 more pullups!! Detective, I need you to get me thru this one babe. Ready?

Dude.... that video was AWESOME!!!! hope that I am still going strong 50 years from now.

I am sure that this WOD is gonna turn some heads, but what the hell.... they are getting used to watching me and the boys do crazy stuff.
Love it.
Hooah!

I thing I gett it.

You count one after you touch both side of the barrier.
Do left hend 30 rebs and right hend 30 rebs?

And Pull-upp 30 rebs?

Is it ok to so kipping pull-upps? becourse I thing this is gona hurt.

M/22/6'1/185

just made up 5X5 front squat (details there)

then did a workout I stole from s'more
50 double unders
5 burpees
40 double unders
10 burpees
30 double unders
15 burpees
20 double unders
20 burpees
10 double unders
25 burpees

10:35

DU's gettin a little better. Thanks s'more.

#22 Herm

I think I'll give that one a try tomorrow if i can get my rings set up in the gym... my bodyweight is 185... this will be brutal

Amazing video from Freedom CF. Thanks for the inspiration.

Yeah another use for my expensive and seldom used Pillars of Power

#35 - The song is Believe by Staind

Can I just say that the word description is terrible? I was on ship for the last 3 months, and the firewall there blocked all video downloads. I didn't have the first clue how to do this exercise based on that description last time it came up. It should at least say that you touch the plate to the GROUND on either side of the barrier. The description makes it sound as if you had to touch the barrier on either side. Also, include that the free end shouldn't touch the ground.

So..the last time I did this, I miss-read it and counted one rep every time I went over and touched....it was still hard. Over and back =1 rep

This is going to be a good one. I remember how this destroyed my back last time. But am I the only one that remembered doing push ups instead of pullups???

As for all the questions on V/S. Touching both sides is one "rep". Switch hands as you see fit but only do the total required. DO NOT do 30 right and then 30 left. Then as for the pull ups it is as stated.

Enjoy!

Semper Fi

I LOVE V. SHOVELING!!!

Echo to all who posted, for the newbies . . . better stretch your core and hope you don't have to do anything too active about 3 hours after shoveling . . . like uh, get up from a chair or tie your shoes. HAHAHAHAHA! Bring on the PAIN!

Like Clubber Lang sez in Rocky III: "The forecast? PAIN." (said with evil gritted teeth)

That's right, Swany. This is all your fault, every dime-sized, steak-colored rip on my hands and the lingering soreness in my arms and lats.

Gloves?? Normally, I'd say "Hope they match your purse." But, since we're likely to be bleeding all over the brand-new file-like bars...Might have to.

I'm thinking ring pull-ups. False grip should at least spread the damage.

#49- I think most people can assume the free end does not touch the ground.... it's a shoveling action. I've spent a lot of hours wielding a shovel though so maybe it's just natural movement for me.

so we have to do each side for the shoveling or 1 side count for 1 rep?

Hey retarded isn't a nice word...

yeeeeouch! Better get some rest before this one. Knew I couldn't get away from shoveling just because I moved to the south!

Virtual shoveling - for those who don't have actual snow to shovel.

2 birds w/ 1 stone.

With all the real snow shoveling I've been doing lately, this one should be a (cold) snap! ;)

Joey - The video is awesome. Looks like the cage needs to be pushed out a bit with all that new equipment. Keep up the inspiring work.

Cherie CFVerve

#44 Gunnar

somebody swap keys around on your keyboard?

I would just like to thank the coaches that came out to little old Oromocto Canada for the level 1 Cert on Thursday and Friday. I have to say that I am impressed with the level of proffesionalism and intensity that the group brought. It was an absolute pleasure to have been apart of it. I hope to see them again. Take care, and again thanks. Todd, Jolie, Lisa, Mike, Dave and the dude from Philly cant remember his name.

First of all, aren't all these workouts ALWAYS harder than they look!!

Had to do it today. Late meetings tomorrow. My hands were about to fall off half way through! This really works the forearms and grip. Much harder than the VS/pushups WOD a couple of months ago. Loved it! Rest tomorrow.

24'30''

39/M/195/6'3''

M/24/168lbs

I hate virtual shoveling, and I hate pullups, this shall be a fun workout to do cant wait!!!

I've had enough real shoveling here in Albany! Today, my A-hole neighbor was out shoveling at the same time, so I wound up going as fast as I could just to leave him out there in my snow-dust.

Hello everyone, so I'm not looking for a place to whine but I am in need of a little help. I love cross fit and I have been listening to Coach talk about the Zone. I really want to take my fitness and workouts to the next level so I have begun the Zone diet. I am one week down and this is harder then I thought that it was going to be. I was wondering if those of you who eat on this meal plan could share some of your tips and things that motivated you to not deviate.

The shakes in the morning are working out great, lunch is alright and dinner is the HARDEST. Is it realistic or healthy to do a shake for dinner as well?

I can see that this is not so much a physical issue. I mean food is food right....It is totally emotional. This last week has taught me that I eat my meals not with my main goal being nutrition but to make myself happy. I don't want a BigMac because my body needs it, it is only because my mind wants it.

So as you can see this last week was a little rough. I am committed to changing though I know it will better me. I never thought that getting rid of a high carb diet would be like kicking an addiction. Thanks

So to clarify for myself...

On the VS you split the reps in half for each side. So the first round of 30 would be 15 left leading hand and 15 right leading hand correct?

Cool... I just posted a different video on the http://www.wodclub.com workout for the Virtual Shovel you can see it here:
http://www.wodclub.com/workout/Virtual%2520Shoveling%2520and%2520Pull-Ups/399

As a newbie, I thought "well, this can't be to hard" when I read the description, but now that I have read all your "inspiring" comments, I assume will be weeping halfway through..

I guess this is gonna be a birthday to remember!
Wish me luck:p

What area does virtual shoveling work the hardest? Back? I'm trying to figure out a substitute because my mom, who's a chiropractor, said shoveling is really bad for your back. Any help would be appreciated.

Hands down, BEST video ever! There are really no excuses that anyone can't do CrossFit.

Great stuff Joey!!!! You are doing it right!!! I heart you!!!

Being I live in Minnesota and get to do this for real every week!! i think ill be subbing this WOD today!

cfwu x 1

virtual shoveling @ 91.5lbs w/ 20in barrier
strict & kipping pullups

30 reps left hand
30 pullups

25 reps right hand
25 pullups

20 reps left hand
20 pullups

20 reps right hand
15 pullups

10 reps left hand
10 pullups

15 reps right hand
5 pullups

27:50

OK, so my W/U on Saturday was shoveling the driveway.

Twice.

Virtual shoveling. Click on the video link in blue right there next to "virtual shoveling". Over and back = one rep. Switch hands each round (even rounds one hand, odd rounds the other). Consider using less weight, or at least having alternate plates available WHEN it gets heavy.

Pull-ups: the default PU here chez CF is the kipping PU, either gymnastic or butterfly. Do deadhang if you wish. Use whatever assistance you need to do the PU--bands, gravitron, or jumping (no negatives!). Palms away, palms facing, palms toward, doesn't matter. Just be sure to record what you did so that you can compare next time.

Push START on your timer. 30 VS/30 PU...25 VS...25 PU......5 VS/5 PU. Push STOP on your timer. Record time.

Coach, man, really digging deep this month!

3-2-1...Go!

Great video Joey! Nice to see your hard work on the main site.

thanks Herm!!!! my 27 birthday will be full of pain to the rest of the class i create this:
5 round:
5 muscle-ups
10 clean & press 135#
15 kb swings 2 pood
20 burpees (10" above the max reach)
LOOKS VERY VERY FUN EH?!!!!!!!!

#45 COS to me it's great that someone used my wod you stole nothing bro we are here to support each other 3-2-1 GO
sorry for my terrible english

as rx'd

19:42

it hurts to type

need more practice at this one. not much snow here on the sunny Gold Coast

For my clarification...
I believe your supposed to split the Virtual Shovel sets in half doing half left hand front and half right hand in front. So that the first set of 30 has 15 lefties and 15 righties.

Correct?

Is it just me or are there a dearth of L1 Certs in March?

Last time this came up, my friend and I got up around 6 in the morning to go to the university gym so nobody would see us doing this hilarious workout.
Little did we know that one of the school teams had an early workout that morning... This workout sucks... My hands were destroyed and my back hurt for days..

Awesome work CCT! CF rocks. Paul

Very inspiring video. Maybe showing some young people this video can get them more motivated.

I may not have to go virtual here tomorrow! Pull-ups will be weighted with all the layers and boots on... FUN!

It's you Jakers, it's always you ...

This is harder than running the snowblower!

S'more, it's my birthday too. Lets celebrate by doing some shoveling.

Going to start My next thirty years in shape thanks to CF.

M/22/6'1/185

#76 s'more

No need to apologize for your english man... where are you from anyway? You always seem so excited about the WOD's and very helpful and friendly with your comments. I love the enthusiasm. Happy Birthday and have fun with Herm's killer WOD tomorrow, I'll be doin it with you.

Does the bar rest on anyone's leg when they do this? Im trying to actually figure out the correct technique. Can anyone help. IM assuming a solid lumbar curve. Also does the plate's edge hit the ground or does end of the bar?

Virtual shoveling question. When compared to actual shoveling, should one be doing more or less cursing?

Coach,

This one rocked last time it was up. I could hardly move for a couple days. Glad I'm a day behind so I know what's waiting for me.

Dave

A-9:35

C-10:36

Shovel no added weights
primarly negatives on pull ups
at the end mostly jumping up getting chin past bar

Happy Birthday JroCk! And yes I am ready for this one tomorrow as long as you are there screaming at me to put my hands back on the bar!

This one's going out to all those who are actually shoveling real snow, we'll be feeling your pain tomorrow, at least now I can pretend its snowing here.

"Accept the Challenge...Get It!
Jeannie ~ TaZ

Approx 16:30 with 50 kg 'shovel'.
Didn't read the bit about left then right = one rep so I probably did 15 12.5 10 7.5 5
30 norm chin ups then 25 with swiss ball then 20 15 10 5 with jumping assistance. Nice w/o.

thanks COS!!!! will be an honor make that wod with Herm and you...i'm always exited with the wods love to train bro "family and crossfit" those are my passion it's great to find exelent kind of human been, of athletes like the crossfitters COS, Herm, Jay, J.... i hope my brother and i could be a cert gym sometime we are working for it we don't have crossfit cert gym in Ecuador we are growing and transform infidels day by day local globo gym can't belive our training.....

J i like shoveling but tomorrow i wanna die bro tomorrow its like a suicide mission hahaha!!!!
tomorrow i want to play a game...(like jigsaw in saw 1,2,3,4,5) hahahaha

Since we've got a snow storm coming I'm really curious how the actual shoveling will feel after doing the virtual kind. Snow sucks.

I just completed the Level 1 Certification in San Diego (were the bottom picture). I just wanted to say that since beginning CrossFit 6 months ago it has changed my view of fitness. However, with the tools and information we were given and the unbelievable coaching, I am looking forward to changing my life. This went far beyond my expectations. Thank you CrossFit, your coaches and thank you Coach Burgener. YEAH BURPEES!

Last time (080923) this was with push ups.

With pullups this time instead of pushups my grip is gonna suffer.
I'm glad our snow is gone because this one will be more than enough shovelling for at least a week.

I love crossfit, and totally admire it. As a rower, i appreciate the hard training you guys do. But I have a question/comment. Isn't it bad to train the same muscle group with weights 2 days in a row? It seems like crossfit is just a bunch of radom workouts, that get done in a random order. I love the workouts, just disagree with the order of how they are done.

Any thoughts would be great.

P.s. I think crossfit is great, im not knocking it, just giving my opinion

Comment #67 - Michelle

My wife and I started the zone about 2 months ago so I'm not the most knowledgeable on the subject but maybe I can help?
You have to keep in mind that this diet is a way of life. It shouldn't be something you do for a few months to cut weight. It should be thought of as the way you'll eat for the rest of your life. I have had results I never thought I'd get from changing the things I eat. Clearer thought process, more energy, increased endurance, better sleep and the amount of time saved in the restroom is immeasurable.
Anyway, the point is this; if you want a shake for breakfast and another for dinner, have it. As long as the ingredients are coming from the right places it's fine. Don't make it any harder on your self than it already is. It is a life changing diet, stick with it and you wont be sorry.

The last time I did this I got a tone of really odd looks and even one "What the hell are you doing" I just laughed and said Crossfit

Dt Missoula mt

That video reminds of a motivational picture hanging in the weight room at CFB Gagetown.
Picture an older gentleman (at least in his 50's), ripped, little fat and with a descent set of muscles, standing in a relaxed posture holding a dumbell, smiling. The caption reads, "Getting old isn't for the weak" (or something similar.)
I hope I can be that active when I'm that old and beaten down by injuries.

Too funny, we just posted this on our site showing clients the last time we did this! Go to www.crossfitsolano.com and scroll down to 1/8/2009 to see us in action!

Looking forward to doing it this time with pull-ups and seeing the client's faces when we tell them what we are doing!

Cool video, love the silvers! My grandmother has been doing WODs with us since Oct '08.

#96 Jhon an elite athlete is big part of their time "overtraining" we train a lot of aspects of training like endurance strenght velocity.....you need to realize that this is not bodybuilding this is way more complex this is greatness...give crossfit some time you will see you not only be bigger you will be BETTER THAN EVER

wellcome bro to the best training program any thing any question please....we are here to answer it

The level one certification at USD this weekend was great. The trainers were awsome very clear cues both for helping us improve our form and for learning to help others.

I need a sub for the virtual shoveling please.

My gym does not have any barbells or squat racks, which really sucks!

I use dumbells instead but this does not look like it can be done with a DB.

27/m/75kg

22:02

#75 s'more

Haha i love your posts! "sorry for my terrible english"
It makes me laugh every time for some reason! Your english is fine buddy, no need to apologize. But hey, you can keep saying it since it makes me smile and laugh :) Happy Birthday man!

And happy birthday to everyone else that has one today too! Seems like a few have been mentioned already!

thanks Eric Gohl i apreciate that so very much love you guys and...."sorry for my terrible english" haha!! sometimes i use the wrong words but i have the best intentions and the best wishes again thanks guys 3-2-1 gooo

Paul,
LOL. No really. My wife asked me what I was laughing at.

I didn't think s'more was apologizing I figured "sorry for my terrible english" was just his signature. Kind of like Billy's Train Hard Have Fun.

http://www.imdb.com/title/tt1202521/

ahhhh hahaha i spent all day shoveling real snow.. no biggy, im excited for the pain that is waiting for me

That video is inspiring. Hope I can still cut it in Crossfit at that age!

hahaha!! #106 jakers funny stuff bro haha!! :)

M/46/6'/175/7500'

hah..Weather report calls for 4"-5" of snow tomorrow. The driveway is about 200'. I will opt for the real thing over the virtual abuse. I will have to make up my pullups in the evening.

#95 John

Don't worry about the order of the wod's. The people who give us the workouts know what they are talking about. The very existence of Crossfit proves that. Also, I guarantee you that if you do nothing but Crossfit for a few months, you will see gains you never thought possible. Do the Wods and enjoy the pain.

P.S. This one SUCKS!!! I love crossfit.

This WOD is one of the great lower back workouts!

Just got back from visiting my Mom's place, took down her Christmas tree and Shoveled out her drive way!

Last VS WOD was Sept 24, with push ups. Like last time, I will divide each set in half, so first round will be 15 right arm then 15 left....

That has got to be my all-time favorite CrossFit video.. I'm showing that to my 82-yo mother tomorrow morning; she thinks walking is all she can do for fitness, so maybe this will give her a few other ideas...

Help Plz.
I still see no concise answer.
1. Is it 30 VS on left then on right then p/u; or
2. Is it 30 VS Left then p/u then 25 VS Right;

Seems to me that 30 one side, 25 the other side etc would make for a very lopsided workout...

I assume it would be 30 one side 30 the other then 30 p/u...

HELP!!!

kthxbai

I'd like to let everyone know how inspired I am after this weekends Level 1 cert in San Diego. These trainers are the best around. Being instructed by some of the great firebreathers can be intimidating but it showed me how much Intensity I really have in me. If you haven't gone to a level 1 Cert, you should really take the opportunity to go. Get the journal first! Then go.

Thanks again coaches.

#109
I didn't know Sevan was a champion horseman.

"The mother is played by Barbara Williams as Helen, who also plays the guitar and sings."

I always hated Helen.

#117 do 30 VS passes (or reps) over the barrier change hands when needed or split the reps evenly, i.e. 15 left hand, 15 right hand, then 30 pull-ups.
then 12 left, 13 right, 25 pulls.
10,10, 20 pulls.
8,7, 15 pulls
5,5, 10 pulls
3,2, 5 pulls

Crystal?

#95 John

As a rower I'm sure you pretty much row almost EVERY training session right? I play soccer and sure enough we run and play soccer EVERY training session. Are you gonna show up to your next session and say "coach, we rowed yesterday. can we do something else today?" catch my drift?

sorry that's #97

thanks xfit for another great video

... and for showing all the happy faces out in gagetown

What are people's thoughts on protein shakes and the zone? According to the national fitness people I am considered over-weight by my BMI but I think I am pretty fit and do well on my fitness tests in the Navy. Am I just over thinking this?

Why is there no link and date for the last time we did this? It was just a few months ago

Comment #124

Last time we did push-ups instead of pullups

I agree with what you guys are saying.. but rowing is different then weight training. You can train slow twitch muscle fibres every day, where as your slow twitch muscles need more then 24 hours to recover

Sorry correction the second time I meant fast twitch muscle fibres (type 2)

most inspiring video ever.

Boots and Utes
30.5" barrier 84" shovel
23:14

I'm getting a vision of a broom stick and dumbbells rigged up with duct tape just so I don't have to do this in public.

Does anybody have a suggestion for a substitution for the VS's?

Our barrier was a little higher than 24.

37:58

My grip was gone, had to form hooks with my hands to stay on the bar for pullups.

Awesome video. I'm going to show this to my father.
Happy shoveling.
have fun, Johan

#123 CHIMBO
I am fairly new to the zone but it is my understanding protien shakes are fine if
(1) they are used with block meals/snacks(not stand alone shakes)

(2) if they are fat free shakes ensure you take 2x your fat blocks for that meal/snack.

They are not to be used as stand alone afterworkout recovery aids as used in "conventional lifting"

Also, anyone else having a ridiculous time keeping their grip on the pull up bar. That being said
as rx'd
17:47
Smoked

It's a good exercise but as an experienced practitioner of real shovelling I have to say there's not much similarity!!

m/43/185

as rx'd: 22:16

my hands are shot!

40/m/176cm/71kg

As rx'd

17:22

When we did this last time with pushups 080923 it took me 16:55.

After the weighted pullups and 5x5 front squats last week I was waiting for Fran.

Scaled to 20kg.

28'40"

F/33/63kg

This one's gonna blow. At least I'll have a little Sunshine to help get me thru it. Always great to c you work so hard.

No thanks.
I bet everyone who thinks this is "fun" is from somewhere warm (i.e. no snow).
If anyone wants to do some shoveling - come on up to my place, I've got a laneway full of snow you can shovel!!!

Cheers!

One word...Brutal...

19:06

M/20/5'8"/180

57:12 as rx'd

Phew! Most pullups i've ever done in one workout!

What muscle groups are you targeting with Shovels? Should you "switch" sides or does that not make sense?

Thanks CF Atlanta for having us at your box. What a great place.
Congrats to all the new level 1's this weekend. Special congrats and thank you to those at the CF Atlanta cert. You were all such a great group to be around. Great questions, great athleticism, great humor. Hope to see you all again sometime in the near future.
To my fellow trainers YOU ROCK!!

M 68"/165/40

21:30 @ 43.5 lbs

26:05

Took me 16:30, even though I ripped open my bloodblister from last weeks pull-up wod. Fun!

m/29/191/6'1

as rx'd

22:25 (hurt wirst a bit doing muscle ups yesterday) had to keep walking across globo gym

Wow! Many thanks to Freedom Crossfit for that inspiration.

I have been shoveling snow for weeks!! I have a 5 foot pile of snow in my yard that is now a sled hill for my 3 year old....

I did DL and PU 21,15,10 instead

50m/5'10"/230
cfwu x 3
as rx'd
simulated shoveling/pull ups
(cheated on pull ups-toes on bench)
16:02

34/M/188

13:54

as RX'd
19:19

This one is deceivingly nasty

that was one of the hardest workouts I've ever done in my whole time doing crossfit! I had to take little breaks here and there but I made and I push myself. I didn't have a watch on me so I didn't time myself but I think I did it pretty fast. Crossfit all the way!!!

Woo hoo! Cert one was awesome. Thanks to the crossfit staff I'll 10x the crossfitter I was by learning all the moves properly. Thanks again guys and gals!

28:39, as rx'd

brutal!

m 26 5'11'' 81kg

Used 15kg plate...
Time: 19'06

m/5'3"/160/29

NOT AS RXD
I'm a jackass and apparently didn't have any comprehension skills last night when I wrote down the w.o.d before bed. I only realized while reading the comments just now that over and back is one rep, SO I ONLY DID HALF! DANG IT, TO SAY THE LEAST. Oh well, this was my first time seeing v.s., so it was a good way to work back in after a very spotty xmas break back home running back and forth between relatives' houses.
Anyway, I only did half of the V.S. but all the pullups

21 minutes.

also ran a mile
doing 150 pushups/day

For those of you that have never ever done this one...it is BY FAR the hardest thing that crossfit has to offer...

25:37

Used 35 pounds to make sure I didn't kill my back

Grip was gone by the end

M/31/6'3"/205

26:15

Forearms = Dead.

That's one of my favorite videos yet. Up there with the kid from CrossfitEFX with Cerebral Palsy doing Christine. I work with Special Needs children and I'm always thinking about how great it would be to start doing this stuff with them. I should stop thinking about it and just do it.

Not as rx'd... single reps over = 1 (ie: not over & back= 1) :-(

16 mins 23 ... in the cold evening air at Kabul altitude

I'm no slug...so RESPECT for those that did this time with over and back VS!

The last time this workout came up was September 23, 2008.

A suitable sub would be to come over and shovel my driveway for time!

M/40/190

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

19:55

Didn't realize until just now that i only did half reps of the shoveling...dang!

#161

I don't think you have tried
The Bear or Linda yet? :D

Virtual Shoveling! in January? You West Coasters must be getting jealous....

32/m/180

18:38

The Commissioning of the GHWBUSH the other day brought tears to my eyes, and a huge swell of pride...corny I know, but man that was awesome. So just wanted to say a big thanks to all active duty military crossfitters (and not). I am so grateful you are out there.
I have shoveled every day for a month, so I hope to do the shoveling part as rx'd. will post back.

38/m/239

26:45
40lbs on assited chin ups

M/29/6'1"/200#
alternating arms in each set,e.g.15 left/15 right=30
29min.

The song is Heart Attack and Vine, by Tom Waits

149 5'7.5" 33 yom

as rx'd- 18:56
30/26/20/16/10/6 vs rep seq (to keep even)
30/25/20/15/10/5 pu rep seq

yest: 6rds of mary in 6 min and 30pu burpees in min after 2 min rest a la opt inspired wo (to make up for sick day earlier in week)

(from Friday)- Nadia- Happy New Year to you too! And yes, cheers to a good year and not overtraining ;) I would love to hang out in a cross-fit gym and have them help tweak some of my lifts and help me learn to kip. I did the level one cert in Raleigh in 2006. I would love to do an oly lifting one, level II, and kids cert one day soon! ;)

Sunday- ran 8 sets of intervals, 3 min hard/ 3 min easy

Warm up- pilates 60 min

Then played in gym….
HSPU 25-17-15
C& J rep 2: 95-95-95-95-95-100-100-100-100-100
Rep 1: 110 (more of a power clean), 110

1 arm OHS, 45#: 5 R, 5 L, 5 R, 5 L, 5 R, 5 L
HSPU 17-15-15

Erin

Looking forward to real shoveling and then a workout of virtual shoveling. Wish I had a pull up bar outside.

Joey- Thanks for the great video! Perfect for the ignorant and the uninitiated who claim CrossFit is dangerous.

is it possible to do kipping chin-ups?

Inspiring video.

Ah! I LOVE LOVE LOVE virtual shoveling! I joined up at Crossfit Coastline and they don't follow the main site, but I just might throw in a second WOD just so I can do this. Oh yeah, I'll have to. How f'in exciting!
So, my supervisor thinks I'm wasting my money on Crossfit. He runs 3 miles or more every day, but that's the extent of his workout. He says if I don't start getting results in 2 months then I have to pay him $10 a month to take me out to run with him on the bridge. I told him game on... there's no way soley running will do what Crossfit does. He just thinks it's not worth it because after deployment I stopped working out and drank beer for a month solid so that must mean the "results don't stick." No, in fact I'm the one to blame on that one, lol. I'm going to show that old fart what CR can do!
God I missed this.

Grab the Kool Aid and GET SOME!

12/01/09 Monday
Forgot to start my watch at the beginning of the workout, so the time is an estimate.
As rx'd
~20mins

Anyone remember the date for the similar WOD we did for this ... Virtual shoveling and pushups I believe

/Mac
Crossfit Guelph ON

m/31/5'9"/169

as rx'd 23:32. My grip is fried!!!!

correction: I don't know what CR is, but I meant CF... in case that wasn't obvious

27:40 as Rx'd. Forearms the size of Popeye!

as rx'd

25:59
1-2 rounds (30-25) left side
2-6 rounds (20-15-10-5) right side

#97 Look up the free pdf download on the Crossfit journal about the CF template to better explain how WOD's are scheduled. It will explain a lot.

48/male/6'/205/week 10 CF/day 5 of the Zone

what a maroon...i read the WOD comments..went to the gym and totally forgot the part about counting the reps correctly (honest)...and so did only half the VS. I don't think I could have done 100% anyways, my back was ON FIRE!

Pullups were one leg assisted...15:16

VS is a pretty cool movement. Good WOD, Coach.

m/24/179/6'2

As Rx'd 42:03. Can barely type!

M/47/6'/184

My back is fine, but this wod KILLED my forearms!

Shoveling was clean with good form

pullups suffered midway thru 2nd round where I did anything humanly possible to get over the bar.

11:41

19:08 PR

M/38/68"/186

28:36, as Rx

Our affiliate added an 800 M run after all this (bless his heart) -- that took me an extra 4:44 to slog through.

27:30

M/27/71"/165
As Rx'd: 22:47

M/32/160 6'00'

26:15

scaled shovel to 30 lbs. + bar

m/40/6'/205
18:10

M/ 34/ 130 lbs/ 5'-6"
6:30, but I messed up... I jut realized that it's V.S. followed bu pull-ups.. I thought it said push-ups, so my time is off. I'll do it again when my back heals up... I pulled it really bad on Wednesday and it was totally seizing up on my Friday night... no workouts for probably about a week and then I'm going to ease back into it. If I'm going to be able to compete in Albany I need to make sure my body's healthy this far out to start getting ready, or drop the idea soon. Let's hope it's just a pull.

I'd like to thank the coaches for a fantastic Level 1 Cert this weekend at San Diego. I couldn't have been more pleased with the event. The guest appearance by Coach Burgener put this Cert over the top! I feel blessed to be able to be taught and critiqued by some of Crossfit's top "Firebreathers". If you have not gotten to a Cert yet, you need to make your way to the first one you can. I can honestly say it was well worth it.

Thanks again Coaches.

I have a question about the Virtual Shoveling specifics as well: Both the plate and the bar have to clear the barrier or just the bar? makes a big difference for us small guys. Just want to make sure that I'm doing the correct form as required. Thanks.

CFWU
800m run

as Rx'd

14:36

broke virtual shoveling into two sets for every round to get even distribution of reps for each side.

M/36/180

Great WOD, never hurts to practice shoveling especially if u live in the Northeast.

As Rx'd

17:22

25#
100# asst pullups (and the 15/10 rounds were lat pulldowns)

28min

down 2 lbs weight and ~3% body fat

24:45... 36" VS's

screwed this one up royally...used 25lbs b/c i thought crossing the barrier twice counted as one. oh well, will get it heavier and right next time:

60, 50, 40, 30, 20, 10...VS
as rx'd for pullups

23:09

Shovling is a great exercise. No how about coming up with a

Vertiual Wood Chopping Exercise.

hmm apparently I misunderstood the exercise from BrandX... my reps were really only half reps. ouch.

95# virtual shoveling (one rep equaled two ground touches, one on each side of the 26" high suitcase)
Strict dead hang, no kip pullups

21:14

bw 165

18:09 as rx'd

Should I warm up by shoveling my driveway first? I think I'll do the workout and skip the chores.

M/42/177/6'2"

CFWU (3 rounds)
WOD Modified: used 35# plate for VS
20:59.

All rep rounds broken into two or more mini sets.
I used the 45# plate last time (Sept. '08) and it was really hard on my back. No issues this time.

M/53/181
WOD as rxd= 13:30

"I need a sub for the virtual shoveling please."

Comment #104 - Posted by: sweever (f/31/5'3"/140lb)

Dig a ditch for real?

as rx'd

22:11

F/32/124

As rx'd. 20:35

My first time for this workout. Wow. My hands are so shot I can barely type!

This is a rather advanced core workout. Make sure you sufficiently warm up & stretch your back, abdominals & obliques, and spend a good amount of time stretching and possibly using a foam roller to release those same muscles after the workout.

F/48/130

27:04
AS RX'D

(I LOVE saying that- doesn't happen too often!)
I feel like Popeye!

Hi - Sorry in advance if this was already answered... can't seem to figure this one out.

When doing virtual shoveling, do we always shovel on the same side? Or does one set of 30, for example, mean 30 right, 30 left?

Thank you!

M/155/5'6" - Firefighter

I could have used some of yesterday's cognitive-enhancing drugs today.

What would compel me to think that I could "warm up" with Rippetoe's Starting Strength program (should have done this at lunch, but I was up all night putting out "fires" and took a nap instead)? Squat (work sets at 225), Bench (work sets at 170), Dead Lift (work set at 315) then foolishly straight into the WOD.

Needless to say, after the first round of 30 my back was screaming from the dead lifts, I had no grip for the pull ups (I had to knock them out in sets of five), and I scaled "the shovel" from 45# to 30# so I could finish the damn job!

A shamefully (and painfully) slow 28:44. I hope I can get out of bed for tomorrow's fun filled WOD.

At Warhorse, closest gym.

20:28

30/m/5'10"/215

27:10

#179

Yes, you can do kipping chin ups. They feel a bit weird at first because your hands are opposite, but once you get the rhythm, they go pretty good. I've been doing them instead of palms away lately.

I made the same mistake as some ... one touch counted as one rep. Still insanely brutal! I'm coming off a week fo rest, planning on hitting the routine hard!

18:25.

F/42/5'6/124

As Rx'd

27:06

Shoveling as rx'd alternating sides
Jumping pullups in reverse(did the 5 then 10 b/c I still suck at pullups and figured at least this way I could get some of them done)

25:40

Much harder workout than I thought it was going to be. Now I get to go scoop the 4" of real stuff that's sitting on my driveway. Gotta love winter in Iowa.

why cant people just post their stats and times instead of talking about everything else!!!!

m/36/150/5'6

As Rx...12:55

So... I need a little help with the Kipping pull up.... the problem is that I am 6'6 and have monkey arms that allow me to reach up well over 8.5 feet. In order to hang from a pull up bar without my feet hitting the floor, the bar would need to be over 9 feet high. I work out at a Globl Gym and the bar is probably at 7 feet max.

My question is can I do the Kipping pull up with my knees bent from the start (to avoid my feet hitting the floor). this is typically how I do static pullups but wasn't sure if it would work with the kip...

thanks

23/m/166lbs/70"
as RXd

16:48

m/39/6'/233

Barrier was a little low, maybe 20in, rx'ed weight
30-25-20-15-10-5 shovels

Sets of 7 deadhangs then 5 jumpers between shovel sets

20 minutes

then made up the rest of the pulls (33) dead hang fashion.

#225: Can i bend my knees and do a kip?

Yes, you won't get as much leverage from the kip, but it will still be easier than a dead hang pull up.

also look up the butterfly pull-up. this is done with bent knees...

good luck!

later,
b

Herm thank you so much!!! it was absolute fantastic a lot of fun your 21-15-9 was like a bomb man!!...but this was only the begining at the noon i'll hit "bionic"...this is not madness this is my birthday hahaha!!! it's incredible, i Can't belive how strong and full of energy i feel today...that video it's amazing

Here in Puerto Rico, we're a day or two behind the main site WOD's, but we'll be shoveling "snow" very soon, coated, as we are everyday, with sun tan lotion and bug spray.

I'm sending a link to the 'Silvers' video to the in-laws with the hope that it will get them off the couch. If that doesn't inspire them, I can't image what will.

For those doing WODs at home, a toilet plunger serves as a great 24" barrier for the shoveling. It's usually the right height, and you have to make sure the plate fully clears the top or it will fall over.

Bingo -- it's probably important to also mention that the plate must clear the barrier, and not simply the neck of the bar. It's about an 8" difference in height.

29/m/218

as rx'd: 18:05

Comment #212 - Posted by: Herm @ CF Los Altos,CA

"I need a sub for the virtual shoveling please."

Comment #104 - Posted by: sweever (f/31/5'3"/140lb)

Dig a ditch for real?

THAT IS FUNNY!! HOLY CRAP!

I just wanted to say a big Thank You to the trainers at the Level 1 Cert in Atlanta. I was extremely impressed with the amount of knowledge and information we got. I have been doing CrossFit for over a year, but I know that I can never stop learning more.
Your passion was incredible!
I am very exciting, however extremely sore and exhausted right now…yeah CrossFit!

34:50

I was holding the barbell at the far end like an idiot for the first two sets which made it a lot harder. This one is tough.

14 mins with jumping pull ups

#224

What do you care? Just post yours and move out if you don't like it. It's been this way forever, and it's going to stay this way so you might as well get used to it. Post your scores in an Excel spreadsheet at home and don't look at the comment page if it bothers you that much. It's called "Comments", not "stats and times". That's why people don't just post a score.

F/34/5'2"/148#

19:19

30# bar with 25# plate
jumping kipping pull-ups

This was MUCH worse than the time we did it with push-ups.

I finally made it to a cert, and holy jezs I wasn't disappointed.. It was great! From the lectures to the workouts I had a blast. All the trainers where great, and brought there A game (the sat trainer workout was fun to watch). Special thanks to Dan for Hosting the Atlanta Cert. I can't wait for my next one!!!
Oh my neighbor was pissed when I broke her broom...

Anyone have any news on the European Games Qualifier, be good to know when and where.

As rx'd 24:23

I love virtual shoveling!

as RX'd

16:12

WTC

30yo/M/6'4"/226#
Love it?? I hate shoveling!
Not sure how long I was doing it, but I caught myself counting my pull ups "1-1-2-2-3-3"...Not a fan of this WOD

As Rx 28:52

I'll echo all the sentiments above about the level I cert in Atlanta. The trainers all did a great job, and I still cant walk normally. I really enjoyed the lectures and feel like I can do such a better job of sharing what CrossFit is with others. Thank you Pat, Chuck, Mike G, Bobbi and of course Jenni for all your help. You guys are awesome!

Big congrats to CJ Martin in San Diego for his grand opening of Crossfit Invictus (crossfitinvictus.com) this weekend. It is a beautiful, big, bitchin box full of fun toys and staffed with some of the finest trainers in San Diego.

I look forward to being one of the "Silvers" at CFI in 30 years!

The last time I did this I only did 35# on the bar, and counted 1 time over as a rep; instead of once over then back as 1 rep.

I did it as rx'd today. My hands hurt.

47:59

meh, thats alright

22:40 as rx'd male/5'9/165/32 yrs young

Rx'd
25:15

I skipped this workout last time it came up. It's awful my hands are on fire!! Thumbs are all ripped up.

oh yeah, my forearms feel like they are going to explode......good times

M/32/155/5´10"

Did "Josh" instead. Time: 15:19 (lousy time, I know), I suck at OHS so it was great to get some practice on those.

33/F/5'10"/150

Busted out of the gate with almost unbroken shoveling and decent pull-ups in the first round, but it quickly deteriorated; rounds 25 and 20 were s-l-o-w!

As Rx'd
20:05

as rx'd, 27:00

Had to sub/scale this one out of proportion....

Warmup: 3x15 pushups, situps, pullups (assisted), stretch

WOD:
Reps as rx'd, subbed cable rows on a body ball (120#, shoulda gone higher), pullups were assisted.

I'm still recovering from a supernator injury, so...

The "cable row on body ball" goes like this: on the cable machine, lower the pulley to the bottom notch and use the double grip. With arms extended, rotate the body at the hips keeping the back straight, then flex arms to bring handle to your chest when the back is fully extended (but not overextended). My thought was this simulated the VS move because it stressed the arms, shoulders, and lower back.

Comments?

As rx'd, 27:00

M/260/6'4"

20:39 as Rxed

Michelle #66 - I HATED the zone. I never felt good and just hated the whole thing. I do Atkins with great success. I feel more free in my food choices and it feels less like a diet. I like fat and I love protein, and Atkins is the only plan that has let me easily give up the carb "crack" as people call it. The only thing with Atkins that I disagree with is the artificial sweeteners. that stuff is poison. I use stevia but only very occasionally. email me if you want to know more.
WOD what a killer. Its fricken fracken cold here so I had to use gloves inmy unheated garage.
25# pullups with elastic assist 18:16

m/38/191/70"

CFWU x 2

Did Murph today. No weight vest.

Run 1 mile,
100 PU
200 push-up
300 squat
Run 1 mile

Run: 7:13
Transit to PU bar :50
PU/Push/Squat- 18:47
Tranist :53
Run 8:32

Total 36:17 (PR)
Compare to 080825 39:24
Compare to 080502 46:45

M/37/190

As Rx'ed
Jumping pull-ups arms are jelly

29:30

as rx'd

24m25s

I caught so much attention from the virtual shoveling that even the owner/my boss Gold's Gym Shrewsbury, PA came out to inquire

"GOOD TIMES AS RX'D"

m/26/165
17:20

M/25/190

As Rx'd

27:52

Grip totaly smoked on this one, alternated Left/Right for shovel, used every kind of pull up grip.

42yo/male/5'9" 185lbs
12mins 56 secs as rx'd
worked out with partner and spents some time coaching but nice workout just the same back feels great glutes starting to burn lol arms and delts feeling good too great wod

I noticed that we did PUSH UPS the last time this was posted (9/23/08). I was 10 minutes quicker at that one...

VS 45# (alternated sides every 5 reps)
Pull ups band assisted

TOTAL time: 26:15

13:54

As rx'd 35m10s. Jim ^ that's v. impressive. I have plenty of room to improve!

I didnt realize one rep was going over twice, poop.

24.38 min with 15Kg plate

m/43/215

As rx'd
21:04

I can barely close my hands. Lovely!

I promised myself I would start doing one .com WOD per week. We do the 5 day template at my affiliate and this will work out great tomorrow. I loved the virtual shoveling last time it came up!

#141: You are correct, I am from Florida which would explain this WoD being fun!

m/19/5'10/74kg

as rx'd
14:55

virtual shovelling is awesome

Glad I could do this WOD. My feet got re-injured so no running or jumping for a while yet.

Sweaty hands were my limitation, especially on the vs's. Tore off two calluses. I haven't done that since switching to the new pullup station at the gym. But today went back to the old station which is rougher on the hands.

17:53

As Rx'd 21:55 pretty happy with it. My grip was failing huge near the end. My entire core is fried!!!

Kentucky in 19

43:53

Mostly as Rx'd. Not sure if the barrier was high enough, as I had to utilize some chair thingie that was available at the gym. Also, after PU number 10 in the third (20-rep) set I switched to jumping PU's.

As a newbie, I felt like I crossed two major barriers today:
1- I actually completed all the reps (mostly) as Rx'd. Took me a long time but I did it.
2- I ripped two calluses off my hands doing PU's. I'm thrilled.

I also loved the strange looks and hushed conversation as everyone stared at me at my gym.

#66 & #255

I wanted to comment on the Zone issues that you guys have had. First let me qualify by saying that ALL of what I've read and believe about performance nutrition and longevity is supported and neatly categorized on Robb Wolf's site robbwolf.com

If the issue is getting off the high carb diet, well you're gonna have to suck that part up and know that you're adding YEARS of good living to your life. I have encouraged people to first look at starting Paleo with less emphasis on food blocks. You can lean out some with just that nutritional approach and really eat to satisfaction the "right" kinds of carbs. It makes the transition to more strict "carb-control" much much easier. After doing Paleo for a few months, then start putting Paleo quality food into the appropriate zone blocks, and when you reach your desired "leanness", ramp up the fat, in the form of mono and poly-unsat., to 3-4x fat and see how you respond.

If you find that after starting the particular Zone blocks for your lean mass/activity level, you are either "starving", lack mental focus, or just lose energy, consider manipulating the blocks. Robb has some very specific recommendations depending on your particular issue.

Julie, there is no doubt one can lean out on Atkins, and it feels darn good while on it. The big problem is it is a very unhealthy long term diet from the standpoint of cardiovascular disease, hypercholerolemia and tryglyceridemia, among others. You may be young enough to metabolize all of the unhealthy fats you are "allowed" on Adkins, but there is a price to pay down the road if you do it long term. Also, any diet that discourages fruits and veggies to an extent is not in your best interest. Why else would there be so many vitamin and mineral supplements recommended to be used with the diet? I would encourage you to visit Robbs site, address your issues with his rec's and give Paleo/Zone with the appropriate modifications another go.

Bottom line, the Zone is definitely not "one size fits all", there are sooo many variables in each individual metabolism, you just need to adjust it to your specific physiologic needs.

I hope this helps some, and good luck.

20.50

32/f/5'4"/130

Uhhh... are the women doing this with a 25# plate on a women's bar? Or a 25# plate on a men's bar?

The instructions only say women use a 25# plate...
it doesn't specify how heavy the TOTAL weight should be. Just wondering.

warm up: 3 round of run .33, 33 push ups, 33 ab mat sit ups

As prescribed for women:

used 25# plate on 45# bar

TIME: 19:24

Wow.. Last time we did the shoveling I thought it was fairly easy. I am thinking we did it wrong last time as the touching both sides for one rep felt a lot harder than I remember. Excellent workout!

Ryan - 34:55
Taylor - 34:37
AL - 33:20

F/38/144ish/5'4"
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Pull-ups

Tried to do pack with 10lbs on 50lb bar, but my hand ripped open. Did 25, then 13 of 20 in 10:30 (stared at my hands trying to decide if I should continue with something.)
4 weeks of starting strength and my callouses are tender!

What are you all using as a barrier at your gyms? I'm not sure what to use.

Oh and herm that workout looks fun, I may actually do that instead if i can't figure out what to use as a barrier.

24:45. First virtual shoveling in years. Grip and biceps were shot by the end.

#273 Jay M

Dude, your post just answered so many of my Zone questions. I have struggled most with this Zone diet thing. I thought it was just me. Thanks for those pearls, and I'm headed over to Robb's site now.

bill

145lbs/32yoa

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

As Rx'd

19:57

33/M/6'00"/183

26:35. Sucked. 3 rest days and giant portions of food from the inner aisles will do that.

DD

ps Numerous people are hitting this in 11 minutes? That's impressive.

25/m/5'11"/202
17:53 as rx'd.

26/5'9"/134

18:35 - used 20kg barbell with 10kg plate on the end. Grip was fried by the end! Much easier than last virtual shoveling workout, though - last time used 15kg barbell with 15kg plate on the end...same weight, but distribution made a huge difference!

Brutal! I had several people come over and ask what the hell I was doing. One of the gym staff was acutally concerned that I was trying to get the plate off by slinging it around.

Whoops.. think I was into the third round when my hand opened up.. not too sure now.

Am in a hotel this week with zero spare time so am just subbing whatever I can.

10-7-5
Pullups on edge of hotel wardrobe (killed the hands)
Pushups
Situps
4:45

2x30sec handstands

Wow this WOD looks killer i'm stoked to get on it. Also I am a 20 yr old junior in college who is seriously considering joining the navy after college and trying to become a SEAL. I have been crossfitting for around 6 months now and have noticed that there are alot of Spec Ops guys on here. Any help I could receive from anyone who knows what their talking about would be greatly appreciated.

m/37/76/200

19:40

#275 - go heavy mama!
use the standard 45# bar
and if you're feelin diesel, be like Kelly Moore and use the 45# plate too!

go sheroes!

24:48

25# plate on standard bar
24" barrier
assisted pull-ups on the gravitron machine.

When you're only 49.5" tall, it's challenging to maneuver a 86.4" long bar over a 24" barrier :)

RX'd weight for women (25# plate on 45# bar)
band assisted pullups
18:46
holay molay, surprised myself with that time today! felt really really good.. should have gone down to the thin band for the pullups.
and tore off a callous on my very last pullup of the entire WOD.. bah!
my grip is totally fried still 2hrs afterwards!

As RX'd for chicks - 45# bar 25# plate

18:??

Slept through this workout. I think I caught myself snoring between the shoveling and pull-ups. We just could not get pumped at all today and it showed in my intensity - there was none.

Took a nap on the floor for a few minutes when i fell off the pull-up bar.

No rips! Probably because there's no skin left on my hands to rip off.

CrossFit Endurance WOD later. I hope I can rally and get into it more that this morning.

Had to scale it down to 35 lbs and then 25 lbs as this was my first ever crossfit....

20:32. Wish I could have done it as RXed, but I figure I can build up to the full weight. The back was a little sore, but I live in Michigan so I'm used to shoveling. My forearms were burning, however.

as Rx'd

48 lbs on 45 lb bar.
kipping pull-ups

17:36

J pull ups
#70 “shovel”
=20:17

Will get sub-20 next time!

Oooh- that was an interesting workout. I missed the VS last night it came around. It did not tire me out, and it seems like I should have gone faster. However, it makes your arms feel like jello! Everytime I would go to do the pull ups, my arms felt so funny. Even now, I am having a hard time typing!

It made me miss the north :( I love the snow and love shoveling…
Erin

#279, I went over to the squat racks and used one side of the rack. The bar that sticks up was higher than 24 inches, but it gave a great barrier. My only problem was a machine squat behind me that I kept smacking with the bar :-/ OOPS!

16:35 as rx'd
pull ups on a new globo gym power rack ... felt like I was holding on to barbed wire .... my hands are on fire right now ... could only do 5 pull ups in a row before having to stop to chalk the hell out of my hands

M/39/5'6"/19?

Woof.

3 weeks off was too long. This was brutal. Took LOTS of breaks.

On the plus side, I sorta managed to "kip" for the pull-ups, which made them much more palatable. However, the shoveling just sucked. My legs are still raw meat after the squats (didn't even try the 5K). Might have to call in sick tomorrow! ;)

44:47 (like I said, plenty of breaks...)

one of these days I will be good at pull-ups

Get it done GOKU

Like shoveling sh*t! Plus the fact that someone kept stealing the plate off my barbell during pullups didn't help :-)

M/24/6'2"/173

As Rx'd
34:52

Several times have been discouraging lately, moving up in weights but slowing down. Any suggestions on how to overcome the hump?

hahaha!!! #302 That a classic bro!!! I'm allways yealing "DROP THAT PLATE!!!" but after the workout i excuse my behaivor ha ha!! Some guys doesn't understand that we CAN'T stop

*Atlanta Cert*

Congratulations to all the new Level 1 trainers from the Atlanta Cert. I couldn't ask for a better group to come to my gym. You all did awesome! Great energy and athleticism.

To all the other trainers...see you in MIAMI!

m/27/171/5'9"

I could not access the videos, and I did not want to "guess" on how to do this, so I improvised and did a workout partially based on the Navy SEALs WOD:

15 L-pullups
Clean and Jerk - 2x115; 3x135; 2x165; 3x185
Dead Lift - 2x185; 2x225; 1x275; 1x315; 1x365; 1x385 (old pr); 1x405 (pr); 1x415 (pr)
15 L-pullups
ran 3 miles on t-mill: about 23 minutes

Best Regards!

M/32/192/6'

As Rx'd: 27:00 flat

VS is no joke (full reps, touched both sides of the guard for 1 rep). Going strong in the beginning, but by the end of set 2 it got difficult in a hurry. First 30 I was pulling the plate plus bar over the barrier... less ambitious and just the bar after a couple of sets. Only ripped one callous...

22:31
70 on grav
25lb plate

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

21:38 tough tough.For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

21:38 tough tough.

rx'd weight for fems and chest to the bar pull ups
51:40 i really don't wanna talk about it, lol. it is a really good thing i don't live in Buffalo, NY anymore, shoveling is not my skill.Yet.

childbirth was easier.

oh ya ps:
i ran 1.2 miles earlier, and i plan to walk around on my hands later work on my wrist
flex-dis-ablity.

35 minutes as RX found grip was going, will have to work on it.

25:50 but had to do assisted pull-ups. Does anyone have any good advice on how to treat "reverse tennis elbow" (besides rest). I have had my right elbow injured for months and it prevents me from doing pull ups. Everything else I can do. Help!

as rx'd: 22:58

Has anyone found a grip? I seem to have lost mine....

CFWU- minus pu's
22.40 minute

CFWU- minus pu's
used 45lb. w/ no added weights for 'shoveling'
22.40

*Atlanta Cert*

Congratulations to all the new Level 1 trainers from the Atlanta Cert. I couldn't ask for a better group to come to my gym. You all did awesome! Great energy and athleticism.

To all the other trainers...see you in MIAMI!

this was ugly!
24:10

18'12"...got a little enthusiastic and didn't read the full post; so all my shovels were halvesies....counted each touch on either side of the barrier as a rep. I kinda like those virtual shovels...but my right shoulder & tri hurt!

F/37/125
Made up 5K: ran on my crappy home treadmill... My display fizzled out so I had no idea what my speed or distance was (knew I should have gone outside!) Ran for 28 minutes and am pretty confident I covered the distance... Oh well! Shoveling will have to wait til this evening- I remember NOT enjoying this wod last time!

As rxd, somewhere around 20 to 25 minutes, the wall clock at the gym was broke and I didnt know it untill after I started....this one hurttt

As RX'd 24:58
plus full warmup which added an additional 45 p/u

took longer due to having to run from the deadlift area to the other side of the gym for pull ups and having to duct tape my hands after ripping them open on the 20 rep v/s

the trainers at the gym were laughing at me when i asked for the tape, then they looked at me like i was nuts when i went back to the pull up bar

24/m/180

rxd 18:23

47 / 174

as rx'd 24:34

bout to go to the gym and do it now, im pumped 3 2 1 go!!!

22:57

3 sets low cable shrugs 101lbs
3 sets cable upright row press out 48lbs

as rx's 18:21

This wod sucks....in a good suck sorta way. My low back feels like "dammit"!!

#273 Jay

Thanks for all of your commonsense and no nononsense posts. That is some good practical sh#*t right there!

20-15-10-5 of:
45# virtual shoveling
pull-ups

4:16
screwed up the virtual shoveling. still tough.

barrier was 30"...just the way it worked out.

rx'd: 19:42

36:40 -- so slow!

Some callouses would be useful right about now...

As rx'd - 22:20

What a GRIP KILLER!

18:15

Used 35lb plate

13:27

Planned to use the men's weight and changed my mind at the last minute - should have gone for it. Attempted to do the first round of 30 shovels unbroken - left grip failed at 21 and left forearm never recovered. Did roughly 70% of the reps with left arm/leg forward (dominant side). Kipping pull-ups were surprisingly strong and unbroken.

45/m/71kg
3xCFWU, reduced PU:s
WOD as rx'd, 20 kg barbell with 20 kg plate
time 44:55

M/24/165/5'11"

24:15

M/23/6'2"/195

as Rx'd 30:55

limiting factor was the grip, next time should go better.

m/42/207
29:41 just over being sick, palms and biceps still sore from PU's last week

m/29/183

sub'd 25 lb weight.

34:37 lost grip on so many pu's

32m/5'9/180

24:57 as Rx'd

24/m/175

had to fool around with the shovel thing...but other than that it was as rx'd 17:13 after a 5k

Scaled
23:30

39/m/190
as rx'd

11:01

as rxd......17:12.....jb

wow....verry tuff

Started Zone Diet today.

Did 145 lb deadlifts instead of virtual shoveling.

20:18

Very slow, but i am just getting over a cold so it's ok.

Maybe I did this wrong...for me one touch was one rep? Should it be two touches is one rep?

Yep, should have read further!

31/M/265

32:00

This is one of the best WODs i ever did !!Thanks Coach

33.38 @ rx'd
(ppl came and ask what was i doing and some ppl liked it :D but that affected my time like hell)

CFWU - 3 rds of 10

WOD:
I only made it through the 1st set of 30 virtual shoveling and pull-ups (with blue bands) because of strain on lower back.

17:49, as rx'd
FOB Falcon
Cold.

29:41

Fighting some kind of stomach bug, so I only did 30-20-10, and that not fast. 12:27.

17:35 rx'd

m/31/165

19.29

So I tried this virtual shoveling out and I could only complete the first two sets. My right side is screaming. Maybe I will be able to complete it next time. I did do all the pull-ups. Still can't string the kipping pull-ups together.

5'9"/M/173

28/M/140

Got as close as I could with hotel gym equipment-

"W" shaped curl bar with 25 lbs - used less weight because the bar is shorter so there isn't as much on the unweighted end as a counterbalance

18:10. Biceps are fried!

As rx'd:

19:09

20:05

used 25# plate over 20" barrier

As Rxd
16:48
Grip killer but other than that not to bad

Holy cow this was a tough one. I did as recommended by others to cut the weight back a bit to prevent too sore a back. So glad I did as my forearms are buldging out of the skin - so hard to type an hour afterwards - and my back is definately tight already.

22kg on bar and split each VS into two sets to even out both sides and did jumping pull-ups as our bar is just on a smith machine so too low to do kipping.

16:30 Great workout!

as rx'd 35 min

can I shovel real snow then do pull ups? I have about eight inch's of realy wet heavy snow out side to shovel off my drive way and sidewalks

almost as rx'd 32:41, had to drop the weight 10 lbs halfway though.

m/41/163/6'

as rx'd:

28:35

AS RX'D...21:21.37

I SUCKED HARD TODAY. VIRTUAL SHOVELING IS BRUTAL. GOT ALL OF MY PULL-UPS UNBROKEN (BUTTERFLY). I WISH I COULD SAY THE SAME FOR THE SHOVELING. NOW I GET TO GO OUT AND WORK ON THE BASEBALL FIELD AND DO SOME MORE SHOVELING...SUCH FUN.

Started the day with some real shoveling (plus all the sh__ that I shovel while at work) so I added 800m runs (on the tread) each round, and did handclap pushups and regular pullups 30-25-20-15-10-5. Time 39:42.

Had a few of the personal trainers ask what I was doing. One also said that I was at risk of injuring someone who was walking behind me. Really? Who's dumb enough to walk right into me I thought. Needless to say not one but two people were hit by the back of the bar. (sighs......dumb asses)

27 / m / 5"11 / 161 lbs

15:56

The first round of shoveling was killing my lower back, to the point where I felt I may injure myself so I changed it on the following sets.

Instead of lowering my back on each "shovel", I lowered my legs and pivoted with my rear arm. I was able to go much faster (even though it burned out my forearms for the pull ups)

M 34/145/5'7"

Scaled to 25lb plate: 19:13

M/33/5'10"/165

as rx'd

18:41

22:25 as rx'ed.
Cold, cold day.

18:37 with a 26 inch barrier

Amazing Videos... will power, courage and self-confident; this is how everyone should face the age. Congrats to all of you to keep teaching us about the life.

As Rx'd: 24:59

Most pull ups were strick, but sets were broken due to tired hands.

23:30 as Rxd - Had to take breaks so I could grip the pull up bar.

I remember last time I did this, I only did half of the shoveling because it was tough.

This time it was my fore arms and grip that was hurting. My back is really strong, so no problems there. I may feel it a little tomorrow. On days like today I will go to the gym in the PM and warm up, stretch and kick it in the hot tub. Makes the next day's WOD more bearable.

Thank you to all the trainers that ran a great cert in San Diego. Each trainer brought their own interesting and unique perspective to the cert. The experience far exceed my expectations. Getting coached by Coach Burgner on Sunday, seeing Every Second Counts on Saturday, and getting to talk to Greg Amundson were highlights of an exciting, yet taxing, weekend. Every serious crossfitter should get out to a cert A.S.A.P.

This one destroyed my lower back and grip
as rx'd:
18:15

30 MUs for time
5:57 (PR by over a minute)

m/62/6'/193

sub pack:
oly bar + 25# plate
25/20/15/10/5
VS
pullups

13:551

Whoops. Didn't realize until after I posted that I totally missed the pullups. DOH!

34/M/210

22:40 as rx'd

M/34/174/67"
As Rxd: 28:17:65
Good one, Coach!

A couple of Qs that perhaps one of you Crossfit Gurus can answer...

1. Why are the weight workouts not scaled to proportional body weight for the exerciser. For example: why not use a percentage of person's bodyweight for exercises instead of a standard amount of weight for men and women?

2. Isn't it a bit unfair to the smaller and lighter competitor if the weights are not scaled in competitions...i.e. Crossfit games? That is why you have weight classes in wrestling, boxing, MMA, weight lifting, etc.

Thanks in advance!

21-15-9:
BW Power Cleans and Push Jerks
Muscle-ups
Double-unders

41:09

Hey s'more, how did it go? I know you completed it, but what was the time?

27/M/208

Total time = 22:34

Sets of 10 at first, then degraded to 5.

not bad on the pull ups, the virtual shovel kicked my ass. I ended up with a few nice tears on my hands for the first time. Any suggestions?

M/22/6'1/185

did s'more birthday workout designed by Herm

21-15-9
bodyweight power clean & jerk (185#)
muscle-ups
double unders

29:41

Wow. That was real tough. Muscle-ups slowed me down a lot cause I could only hang the rings about chest high so kipping was almost impossible. Plus they were a tad uneven which had more impact than I figured.

Definately a good one.

as rxed

23.35
Skinless palms/fingers broke sets before strength.

38m/6/183

Fran Day

3:13 pr (previous pr 3:39)

First time unbroken. HUGE mental hurdle.

36:30 RX C2B

35:05

age 19 bw 170
did freddy's revenge instead. i had to shovel like 5 people's houses yesterday and i'm sick of it.

10:22 at 155# on push jerks

actually a really sweet workout.

good job Dan Crossfit Bucks on the 3:13 Fran time!

pretty rough...as rx'd timer went out for a little in the beginning had to reset...somewhere in the 28-30 min range

m/29/195/6'3"

as rx'd
22:53
Trying for under 20. Forearms and back couldn't handle it though...

had to sub out... i figured ghd's were good for shovels
9:15

25/m/5'11"/175
As rx'd
27:17

17:52 as rx'd. OUCH!

#381 Squid Dave

Tell that to Speal! Haha that guy is a monster in disguise

30-26-20-14-10-6
VS w/45# plate
Pull-ups
33:36

My forearms!!! My hands!!! My forearms!!! (that really says it all for a time like that). Everything felt great, except for the grip.
Kind of the first day of attempting Zone too, I feel pretty awesome. Guess I get to skip that whole crap adjustment week???

Practiced double-unders and handstands after

m/35/217/5'11

Wasnt too hot on this WOD so I decided to go with:

Fran
9:20

800m warmup 3:39

25lb plate instead of 45, first time crossfit, looking forward to it
30 min

i collapsed on my way to do pullups after 55 reps of shoveling, and started pukeing at the end but finished with a time of 21:16

loved the workout tho, my backs hurtin buts its the good kind of hurt..more WOD like these please!!!

27, m, 187cm 85kg - 32 mins.A poor performance I might say but I took it rather slow so I wouldn't hurt my back, it's a bit sensitive.

I have a blood-filled blister on my right hand. I enjoyed the workout, being the only one in my gym not training for an M&F cover shoot, and the funny looks from some of the people in my gym.

14:12
my back is blown out...

COS thanks man it means a lot for me in my gym that 21-15-9 workout was named as "HERM'S BIRTHDAY GIFT" thanks guy you are the best...COS again thank you bro....

As rx'd: 20:31

30M/5'6"/163#

20 Kg plate.

20:53

Did halvsies on the virtual shoveling reps after the first round. Grip is smoked.

Experimenting with jumping on the sobriety wagon for the month of January hoping it will help me with motivation and performance. Also jumping on a semi-zone diet. Hopefully will turn into full zone shortly.

As rx'd
21:35
way harder than I thought it was gonna be.

18:30, modified. M/37/6'3"/215

New to CF, so I used 25 a pound plate for the 30 and 25 rep rounds, then upped it to the 45 pounder for the remaining 60 reps after I figured out that my back could take it. Didn't want to be hurt for the rest of the week... I need to learn how to recover from Pull-Ups faster, I find myself standing around breathing a lot....

hi Herm great workout hurts as hell and i loved it every second...on my birthday even pukie come to the party hahaha!!time 38:21 thanks man i'm resting now to do the virtual shoveling later....bionic...cooming soon haha!!!!

again love and rspect bro thanks Herm!!!!!

As Rx'd
15:38
great WOD!

21/M/6'/175

First WOD in CF Santa Clara's new home - very nice digs!

33:38, w/25lb plate on 45lb bar, and the little white band for pullups (which took most of my time). Two lovely rips during the round of 20 (way to christen the new bars, eh?). BUT.. I liked it. May not be saying that in about 2 hours when I'm mucking out 2 stalls of manure and wet shavings though :-)

#381 Squid Dave

the crossfit answer might go something like this: in life, if 400lbs. has to get moved it doesn't care if you're 135lbs. or 235lbs., 45 or 25 years old. the weight still has to get moved. life doesn't scale and neither does the crossfit games.

Rx'd
17:20

37/M/6'1''/240

I added in the same number of pushups after the pullups in each round.

25:27

As rx'd:

32:15

Four fat new rips on my hands (including the one that burst back open from Thursday).

did 15-12-10-7-5-5 bwt squat(85kg) + 15-13-10-8-5 virtual shoveling (20kg) + 30-25-20-15-10-5 pu in 28.40min.

30/m/5'11"/200

As Rx'd with 28" barrier

15:28

33 yom 220 bwt

after seeing this one on the journal wanted to tackle it.

Freddy's Revenge:
5 rounds for time of:
185 lb push jerk 5 reps
10 burpees
time: 8:18

This one is no joke. Loved every minute of it and mad kudos to all five on the video. You are some sick athletes and an inspiration to all.

off for a crossfit endurance workout. peace.

I got to stroll into my Gym today sporting my Infidel Hoodie, I was like, "Thats right check it out, I'm part of Crossfit!!"
I'm a retard, I know.

As Rx'd
38:47

Ya'll are some monsters with these times. This kicked my butt.

About the diet thing: I agree that Atkins during the INDUCTION phase is unhealthy to continue for life - that is why it is a 14-30 day phase which then flows into 3 other phases that help you learnhow to control your own prescription for allowable carbs. The nice thing about induction is th immediate results, AND the understanding of what lipolysis feels like versus being fueled by glucose. once you know what fat burning FEELS like then its motivating to make life long changes. Living off your own fat is the ultimate high.

Will I ever put together a decent string of pullups? WOD was tough, especially first two rounds. Although I had inspiration hanging from the bar next to me!! You rock D....as Rx for girls 26:24

as rx'ed

Time: 25:56

COS, 29 min??? WOW.

S'more, I'm honored! Hope everyone liked it... BUT...I still wanna know how YOU did! :)

27m/6'8"/210

Love the WOD and the looks I get doing it. 18:12

Added my driveway of real shoveling to this. I did not want to but we just got about 6 inches in Minnesota.

Nice to to see the video with the Silvers!

Even with disabilities-they still work out!
great video!
That was very inspirational!
thanks Coach for posting!

26/m/190

Got enough real shoveling in Denver this AM, but did it anyways...

19:30 as RXd.

a bit disappointed in time

Pull ups were way harder than push ups last time

36/m/5'8"/189
as rx'd
17:32

almost did as rx'd but i had to use assisted band pullups.

22:17

15:25 as rx'd

* pulled off a callus in the first set of pull ups
* 3" pull up bar
* sets of 30, 15, 10 & 5 of pull ups unbroken

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Virtual Shovel 45lb bar only x 5-5 10lb x 5 25lbs x 3.

Subbed 35lb plate
Alternated forward hand each set.
Time: 23:40
Foam roll after
Compared to 080923: 17:29 with 25lb plate

Hello all,

Performed CFB's WOD for Monday. 7 rounds of 1 HPC

Personal best of 195 lbs

Semper Fidelis

30:59 as rx'ed.

30, 20, 10, 10
25# plate; alternated hands
jumping pullups

20min rx'd w/ c2b pullups
my hands are completely destroyed right now, could have knocked off at least 2-3 minutes if I could hold on to the bar longer... I'm going to have to lay off the pullups for at least a week.

15:01 as rx

F/22/5'6"/140

Did Friday's 5's Front Squat

140/145/150/155/160

M/40/6'0"/155

As Rx'd
25:08

Still no energy. I hope it goes away soon. I think it might be the Santa Ana winds drying me out so I'm drinking extra water today to see if tomorrow is better. I know nobody feels sorry for me but it's 85 degrees here (SoCal) and I have no AC.

as rx'd
16:53

21:05

a good one..

21:05

M/34/5'10"/200

Day #4 of my 50% week. Did this WOD with same weight and cut reps in half. 15/13/10/8/5/3 - Took moderate rest(s) between sets - Didn't try to kill it.

8:42. Felt good.

C: 30
B: 35
M: 28
L: 34 (95#, 120# assisted PUs)

Sub'd GHD sit ups as per the suggestion of an above poster.

19 minutes.

Anyone else switch sides shoveling? I did the first 30 all on one side, but did the rest splitting between right and left. That felt more balanced. Just wondering if there is something I missed by doing them that way. Like others, I DID get some strange looks at my gym. . . lol.

CFWU x 3

I went to the gym early (4:00 pm)thinking it wouldn't be that busy...Wrong!! I made it through my warmup and the one area I can do todays WOD as rx'd was being used. So I managed to find an area where I could use a 35# short bar and a 35# plate and pull ups were on a thin bar. VS wasn't as bad as the pull ups. I managed a combo of strict, kipping, and jumping pullups.

Is there anyone in Panama City Beach, Santa Rosa Beach area doing Crossfit???

29:31

As rx'd: 23:46

Very different burns than doing with pushups. Took more time to do pullups than pushups (last time) therefore, less back burn but incredible forearm burn! Popeye indeed!

re. #381 Squid Dave

Another answer would be that for certain exercises, certain body types have an advantage. For example, I'm fairly skinny and lanky. I kill Cindy and the running days, but put me on the three bars of death and I am destroyed.

CrossFit gives me the opportunity to improve what I am strong at (gymnastics/bodyweight exercises and metcon) while focusing on my weaknesses (oly lifting).

Also, #410 Ken C is right on it - loads need to be moved, distances need to be travel. Life doesn't adjust to fit you. Be ready to handle whatever gets thrown at you.

21m172

as rx'd 19:39

28m/185#

14:00 as Rx'd

38/M/180

Squats 3x3 245/265/265
Wt'd ring dips 3x5's 45/45/45

500m row
WB/pullups (25-15-10)
3 rds

10:31

You pull up crazed psychos!!

Set of 30 and 25 done with 25lbs, the rest as prescribed.
32:00

My lats and biceps are still sore from last week's pull up extravaganza.

M/42/6-1"/200

25:04

(pull up bar not secured to floor = rocking back and forth :(

28/M/168

Virtual shoveling

35:00 (pure hell)
-3 pulls ups on the first 3 rounds

m/23/205

Rxd

12:48

17:03

Lower back fried

Today was my first experience with cross fit. I am a former college and pro football player and nothing I have ever done has worked my back and forearms like this. Amazing!!!

21:41 as rx'd

Pull-ups were rough, mostly dead hang. Need to work on kipping.

24:53
1000X harder than when paired w/ pushups

27:10 Rx'ed. Was in my globo gym, TDY down here at Camp Bullis, TX until April, and knocking out this workout. By the way, why can't I just call it by its name, instead of globo gym? Anyways, destroying this workout with the crazy glares from trainers and patrons alike not only for the workout, but my shoes. www.vibramfivefingers.com, these are the best CrossFit shoes ever, man. Trust me. Awesome balance, and I love the feeling of being barefoot, anyways, my hands were shredded from last week so I bought some chalk for this week. After the workout, my buddy points at the weight room rules, and #1 is no chalk in the weight room. Nobody said anything, and there were trainers watching me clap it on, so they were terrified to say anything to the wackos shoveling "make-believe" snow in the weight room, or they just don't care. Anyways, rock on. Thought it was kind of funny. I will remember to bring a damp towel though to clean up after myself, because I don't want to give us a bad name. Air Power!

Wow, this was a great work out. Lot of weird looks at the gym though. I did it full weight and full reps. 28 min. not bad for first time with Virtual Shoveling.

What are you looking at?

m/25/6'1"/183

Sub 35# Plate

30:00

Sub 135" deadlifts,
19:28
M/27/5'9"/175

As rx'd:

31:15

29/f/115

20:54

25# plate on 45# bar
regular kipping pull-ups

grip gone.

20/m/6'2"/195 lbs

As Rx'd:
18:00

16:43 as rxed

used band for most of my pull ups other than that as rx'ed
17:23
my forarms felt like they were gonna explode and my lower back is a constant charlie horse but AWESOME workout

scaled down to 35 lb

20:10

M 23 185 5'10"

M/44/5'8"/169

as Rx'd

TIME = 26:47

Back will be feeling it tomorrow!

M/43/185/5'9"
As Rx'd 20:40

18:30 rx'd

Finished the virtual shoveling a couple of hours ago and my lower back is killing me. I can't tell if it is a good sore or if I messed it up. Anyone know if this is normal? I did the best I could to keep my back straight throughout.

CFWU x 3, no back extensions as no equipment for it while TDY.

As Rx'd; #45 wt, counted every OTHER time it touched the ground. Alternated hands/leg evenly.

Left hand grip was failing...

26:49 Total time; happy as last time in September I scaled with #35 wt and pushups are inherently easier than pull ups.

This is always tough.

37M/5'10"/166#

Warm-up: 3:01 row (775m); CFWU (minus pull-ups) 3x12; Burgener WU.

As Rx: 23:44.

Cool-down: hamstrings stretching; foam roll.

Strict pull-ups.

Did Split Jerks instead:
Warmed up starting with 135 to 175

185
195
205
215
225F
215
225

as rx'd: 22:28. grip is totally gone now.

3 x 1 mile

7/7:15/7:20
M/25/161

22 / M / 5'9" / 127lb

Damn, I just realized I did this wrong. I didn't see the barrier in the video and thought the description meant move the plate over a 24" horizontal zone on the floor and touch on each side. I'm a wreck as it is, but if I'd done it right I'd be dead!

Scaled to 25lb plate

48:30

20:01 rx'd.

great one today, totaly smoked me. i have a question for all the crossfit pros out there. im totaly a newbie at this. ive only been at it for about a month. however, i got into a massive argument with some friggin' jerkoff who said,"you need to take that somewhere else. you are taking too much space," and go do some real p.t.(there was room in this massive gym which shall remain nameless(an army post 31 miles outside barstow,ca). question being, is it normal for poeple to give you slack because you are working out in a nonconventional way? im starting to get p.o'ed. thoughts?

Rx'd

23:42

hands are pounding... OWCH! =]

Only have 35#bar + 25#plate

21:35

Great WOD for forearms and grip strength. Ouchhhh.....my back!

#478, I won't even BEGIN to go into the military debate of why EVERYTHING we do for PT is completely stupid, and how we've been doing it since the dawn of time. Technology advances, but apparently fitness doesn't. I will say that there are a number of articles on CrossFit's version of the word, "infidel," that should explain the weird looks and reactions you get. Just kindly refer the doubters to those of us in the Combat Arms career fields, spec ops, and any other CRG unit throughout the military. Not to mention the number of specialized federal and local law agencies...oh and BJ Penn of UFC. Just shrug it off. It was probably some crusty old E-7 anyways.

Hands are killing me from this one but seeing u work so hard makes it worthwhile. Great job today ur so determined the pull ups will b there in no time.

Forearms hurtin for certain!

37/F/5'6"/133

22:04 w/ small pull up assistance band
otherwise as rx'd

As rx'd
17:42 snow tonight.......

18:27, slightly under 24" barrier

gaping hole in my hand...like a coin purse.

m/32/195
rx
18:00

To Comment #478, Joel. Yes it's typical for people to give you some slack for working out unconventionally. The reason is BECAUSE it's not normal and people feel threatened by that, especially if it's producing results.

Second, to everyone, with today's WOD I couldn't complete it as prescribed on the homepage. My grip failed, I couldn't hold the weight anymore, and I could not force myself to do anymore pull-ups no matter how hard I tried. My question is this: If you're too weak is it better to force yourself to do as much of the work out as you can with the prescribed weight so that you'll adapt to that weight, or is it better to use less weight so you can do all the reps?

LOL, I meant to say "When you're only *59.5"* tall, it's challenging to maneuver a 86.4" long bar over a 24" barrier :)"

as rx'd
16:10

as rx'd
16:35

25 lb plate and jumping pullups. Back stiff from lacrosse game on hard field yesterday.

14:20 and I'm spent.

To even up the hands, I did 30 left, 25 right, 20 right, 15 left, 10 right, 5 left. Doing 2nd 2 rounds the same side made up for the long 1st one. Plan was to do the last on whichever side felt stronger. Answer was neither.

After reading the comments, I expected the back soreness and swollen hands, but my hamstrings are hurting too.

As rx, 2 touches = 1 rep

22:13

Khalipa your time is ricockulous.

m/34/5'8/150

WOD as Rx'd 22:23 this workout was tough!! Calfs still hurt from 5k run on saturday.

26:20, I feel like a sprung jack in the box, soggy noodles for lower back muscles. This is gonna hurt tomorrow...

10:40

Did half the pull-ups and 25 lbs.
Recovering from Appendicitis.

As Rx'd
24:08

M/34/185
17:10
Worst my hands have ever been

F/31/125
25#
28:14

Did 25# plate and Oly bar. First 40 PU as RX'd, but had to go to number 10 on the gravitron for the rest. Rattled off the closest thing to real kips, doing nine in a row, that I've ever done. That was pretty awesome.

26:00
M/31/162/5-10

17:17, as rx'd.

25:27

Oops! read the reps wrong also. Only counted each side as a rep instead of touching both sides as one.
Still a good one can feel it in legs and arse.
13:15

21:40, whole plate over barrier each rep

18/m/190

subbed in 185 pound deadlift for virtual shoveling.

26:03

missed the very last pullup and that was a severe annoyance.

used 25# instead of 45#

21 minutes

hey at least now i'm rx'ing the womens wod!

CFWU 3 rounds
WOD:
16:45 as Rx'd but sub'd 25# plate.

Time is approx since I didn't start my timer until after the 30 VS's.

WOD was followed by back workout. Will be starting a 5x5 workout next week.

hand is still killing me from my new year's eve bowling injury...

later,
b
m/32/5'8-1/2"/173

As rx'd - 27:01

As rx'd: 23:03

As rx'd - 27:01

Level 1 Cert @ San Diego

this past weekend wuz a blast. it wuz my second Level 1 cert and i knew it wuz gonna be fun, but my expectations were once again exceeded. all the trainers were on their game and big thanks to all, but of course, some naturally stood out; it wuz so cool to be taught and coached by the great Greg Amundson. he really does have incredible enthusiasm for CrossFit and life and it is infectious in the best way. Dave Castro wuz on point just as sharply as he wuz at my first cert. Andy Stumpf wuz just the effin boss in each of his lectures and on the training floor during the movement sessions. demo-girl Rachel had EVERYone's attention whenever she wuz doin her thing, and moreover had everyone by the proverbials whenever she wuz coaching! btw Rachel - my sister thinks you're awesome (you coached her thru an elements series sometime last year). Stephane Rochet did an amazing job of making the shoulder series simple and straightforward. Josh Everett - thanks for encouraging me to get into some Oly lifting (really my lifts only look good with the pvc pipe, but i'll work on it). the surprise Burgener visit wuz an outstanding example of coaching excellence and mastery, and a lot of fun. and the most unexpected surprise; Sevan! (i wanted to get your autograph, but wuz too chicken).

the weekend left me re-educated and re-inspired and i thank you all.

i'll say it again just as i did after my first cert. for all those who luv CrossFit - go to a cert! you will be reinvigorated and even more hungry to get after it and help others do so as well.

Kris Clever
CrossFit North Hollywood

45/76"/190

subbed KB swings (16KG)

3:44/4:29/3:59/2:57/1:57/0:51 = 17:59 total

As rx'd, 11:58.

as rx'd:

each VS set : half right, half left

I suck at PUs

29:40

this one's brutal. I'm still shaking....

Did last Thursdays WOD at Crossfit Delaware Valley and it is a great place with great crossfitters!

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

used 25lbs dumbbell
23:30
f/27/128

As Rx'ed

9:36mins

M/24/158/5'7"

VS - 30, 26, 20, 16, 10, 6 (I wanted it even so I took a hit on time)
PU - as RX'd (Although I lost some time in a crowded gym and having to find a pull up bar)

34:48

First time doing VS so I'm pleased

Wow! This really kicked my ass. I had to drop down to the women weight of 25lbs (Still no joke). I was doing this with two others and we were limited on on the available weights and pull-up bar. It took the three of us about 38 min to knock it out. We also started from the get go with jumping pull-ups. I really need to step up my game. I will be going to the Level 1 Cert in Okinawa next month. I can't wait for tomorrows.

13:57

Did push-ups because they are my weakness and I wanted to compare to last time.

as rxed 23:54

15:46 w/25lb weight on bar. grip died. can't imagine w/45lb weight.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling (45# plate over 20' box)
Pull-ups

Forgot that the bar needed to touch twice for 1 rep, so only did 1/2 the shovels. Still a brutal workout...but loved it.

14:30

As RX'd

21:11 Min

My hands hurt.

18:49

as rx'd, except had to sub some dead hang, weight assisted pullups. The pull-up bars at my gym were all taken except for the weight assisted one.

SUB 10# vs

27:56

M/39/150

Great Cert at CFATL this past weekend! Thanks Trainers!

f/32/5'4"/130

Okay - so Kristin said "Go heavy," so I used 25# plate on the 45# bar - women's rx. Kipping pullups -ambitiously did first set chest to bar. Aborted that mission starting with the set of 25...

17:36

Hook grip helped tremendously for the shoveling.

M/30/192/5'10"

29:07 As RX'd

Grip was destoyed on this one! Loved it.

Semper Fi

Grugly

as rx'd 19:11

31:20
(9,7)

sets of: 25,20,15,10,5

virtual shoveling
pull ups

forgot my stopwatch
around 17:00

tough one today... just felt weak

23:30

olympic bar w/ 25# plate

Time 13:45

14:09 as rx'd...while coaching someone else, way too much chit-chat. Possibly a sub 13:00 if a little more serious

Dead hang pull ups

46:55

I was browsing the comments for todays WOD, feeling pretty good about my time of 14:27... until that is, I reached Kalipa with 12:48 and Peaches with 9:36... I gave it some thought, and I started to question my performance. I mean, yeah, I didn't attack this WOD like I do some of the others... I stopped to drink some water, chatted with some friends, and just didn't give it my usual CF focus and intensity... Why wasn't I as serious about this WOD? It truly baffled me.

Until... I had a moment of clarity...

I just dug a FAKE hole... with a 90# FAKE shovel. WTF!?!?!

The last time I did this, it was a REAL hole with a REAL shovel... and i was getting paid!

All the best

oh and P.S.
Kalipa/Peaches... Call around... I think you may have a career option with a electrical/plumbing/power/sewer/landscaping company.

Crappy day at work today and I really didn't want to do this, but made myself. Even though this was plenty sucky, I feel much better now.

CFWU x2 (10 reps, subbed push-ups for pull-ups)

Scaled to Brand X pack, for time:
25,20,15,10 reps of
virtual shoveling with women's olympic bar (33lb) and 10-lb plate
Pull-ups with green band assist

13:53
(did right-hand grip on sets of 25 and 10, left-hand grip on sets of 20 and 15 for shoveling; alternated between chin-up and pull-up grip every 5 on pull-ups, except sometime in set of 15 was no longer able to do overhand style--simply couldn't pull myself up to chin over bar)

F/59/136/5'6"

M/35/68"/185

As RX'd but with 5lb collar clamp.

29:16

Hands are shot-one torn callus per hand.

Much harder then it sounded.

Subbed smaller (25#) bar and used 5# weight
Assisted pullups

24 minutes

M/22/5'9"/190

~35:00

I though I did as rx'd, but was counting each touch as one on virtual shoveling...and subbed a 13# bar with 15# on one end and 65# on the other as I don't have an Olympic bar at my apt yet.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

I might have did the set with 15 twice. Maybe not looking at the times...that's how murderous this was.

33:22

Aloha,

Jordan

Hook grip saved me, too.

20:25

Unbelievably unfun to shift (f***ing manual cars) on the drive home.

Pack 25lbs
30,25,20,15,10,5
virtual shoveling
pull ups (assisted at 12)
14:29

I won't be doing virtual shoveling again. I thought it was too easy. I think next time I'll shovel snow and kill two birds with one stone.

Pack 25lbs
30,25,20,15,10,5
virtual shoveling
pull ups (assisted at 12)
14:29

24yom/6'3"/220

19:40

suck my b@!?$ virtual shoveling

Herm ....i did power cleans :) muscle-ups as rx and DU as rx too it was a killer man ididn't make the cleans squat clean because it too difficult for me because a birth problem (my tendom and my feet was towards to inside i have 4 "surgeries" (sorry my terrible english attacks again)since 4 month old but hey i can walk run and do muscle-ups just some exercises are difficult for me...now my brother i'll hit VIRTUAL SHOVELING!!!wish me luck....

22-m-5'8"-230

41:56 Rxd

Followed by 150 squats-10:28

27:19 25# 25" 25-20-15-10-5

George M/40/5'8"/160

As Rx: 30, 25, 20, 15, 10, 5 rep rounds of Virtual Shoveling and Pull Ups. Oly Bar with 45# plate. Over and back as 1 rep. 24" barrier (rather wide box so I had to side step too).

37 min

Still shaking now, 30 minutes later.

I've been doing real shoveling here in Chicago, and since a snow storm is coming tonight, I'll probably do more real shoveling tomorrow.

Thanks to the insane number of New Years'ers at the school gym today, I couldn't really do this workout. I had to do woodchoppers on the cables and pullups. Stopwatch also stopped somehow.

Disappointing all around.

Virtual shoveling
15-10-10, 25# plate, 24" barrier

Pull-ups
15-10-5

7:15

Lasagna and wine at Macaroni Grill probably not the best choice for a pre-workout meal.

58/M/195 32:01 grip fried

48/F/125 25:51 switched from pullups to pushups for 3rd round (20s) and remainder of Wod

as rx'd 38:14

2 mile run following

18:36

m/20/6"2/171 lb

that sucked far more than I imagined. lost count so who knows on time

m - f/31/5'6/129
26:52 - first 91 pull-ups kipping; last 14 assisted
k - m/33/6/180
12:52 as R'xd (some kipping)

24:52 as Rx'd

hardest part was trying to ignore the stares

M/32/6'2"/188

All reps as Rx'd
Virtual Shoveling: 35# plate
Pull-ups: Incline towel pull-ups for first 2 sets, alternated between towel and normal grip incline pull-ups for last three sets

18:15

Congrats to James 'OPT' FitzGerald (and his wife, Leighanne) for bringing home baby Chloe today. She's a beauty!!

alright..
kipping with 2 assit bands...but! i have gone down a level in bands...the pull ups are almost here, i can feel it!
anyways
rx'd weight and assit pullups
21:35

m/30/6/200

24:04 as rx'd.

I looked up the similar wod back in September. (the 23rd) Virtual shoveling and push ups. I had a 16:31. Pull ups definitely took a little more work!

30/m/198

20:29

only lifted plate over 18" barrier. grip was definitely a factor.

Todays video
We all will get old and slow down, no escape.
Question is if you take care of your body how long can you postpone it. I guess it depends on how hard you work at it.
CAV CFJAX 50 years old and getting better.
Thank you Mike, Meghan & Chris

I am addicted

F/37/125
Virtual Shoveling/pullups: used 45bar & 25 plate over 24inch barrier as Rx'd: 21:26
That smoked my forearms!

First VS - 2959 as RXd

M/33/188
1st VS workout loved it nasty on the hands though!
16:32 as RXD

Damn you COACH!!!! He must have doppler radar. It didn't dawn on me that I would have the shovel the snow storm I drove to the gym in when I got home, I was too focused on the WOD. I did the workout, modified to complete in 22:44 w/assisted PU's, then shoveled the 6 car driveway of 4" of snow and ice in 17:22. Not looking forward to the plane ride tomorrow...

I love CF.

Scaled Weight to 25#, Last 7 pullups were done on gravitron. I made 6 blisters and popped 2! Good times

35:23

I was sweating my balls off on this one!

Freedom CrossFit, Awesome job on the Silvers. Can't wait to show the Senior Center that Video.
Keep up the Great Work.
Joey P

"....i did power cleans :) muscle-ups as rx and DU as rx too it was a killer man ididn't make the cleans squat clean..."

Comment #546 - Posted by: s'more

That was the right way! I did it that way too :)

"Congrats to James 'OPT' FitzGerald (and his wife, Leighanne) for bringing home baby Chloe today. She's a beauty!!"

Comment #559 - Posted by: gaucoin at January 12, 2009 6:45 PM

CONGRATS TO OPT, WORLD MEET THE NEWEST FITZGERALD FIREBREATHER! :)

I think i did it wrong. Only counted a rep as each side instead of over and back. Completed in approx 23:00, forgot to start my watch!

Great course! Very knowledgable instructors. They delivered the material in a very profcional manner. Was glad to be part of it.

Dave Poss

28:00 flat

25# shovels... half a side
Pullups... sets all broken up... 18 max continuous.

174# 36/5'11" m

Warrior is a mind set Pericles

24/m/250

as rx'd

20:42

olympic bar with 10k plate over 29" barrier.

23min flat.

M/31/170 5'7"

As Rx'ed

26:51

Being a newbie, I did my best...

Regular warm-up sans pull-ups. Went from setting 10 to 9 on the assisted machine for the last round of dips, so progress is good.

I used a 35 pound bar with a 10 pound weight. I used a 12 inch step as a "barrier", although I think I was over 24 inches most times I cleared it....

I skipped the first round and start with 25..... Pull-ups were on the assisted machine on setting 12.

19:48

15:08 as rx'ed

I didn't do this WOD, did one that I modified designated "Fran pratice" by USA Crossfit

5 rounds for time

135 lb Thruster, 10 reps
20 pull ups

time: 18:04

ROUGH, but fun. Wanted to try this one, but couldn't think of a good way to do it in a globo gym.

12:13

19.42
as Rxed

30:00 as rx'd

Grip is absolutely shot. Awesome blood blister on my left hand that popped during the last set. Epic.

m/43/6'2/170

45# bar with 25# plate
20 regular pull ups/all the rest were jumping

34 minutes

Scott m/48
Green band for assisted pull-ups, 45# for virtual shoveling
20:15

Did rg 400 this am (w/ 60 lbs of gear), then did WOD. Subbed 25# plate and kipping/ jumping pullups---17:43.

1/12/09

30,25,20,15,10,5 x Virtual Snow Shoveling & Pull Ups

TIME: 39:29

NOTES: Did VS reps correctly (crossed barrier 2x per rep). Barrier was taller than 24". Had coiled bar ends and plate slipped a lot. This decreased leverage and made me re-rack a lot. Alternated hands once a set. Pull ups were strict with 49lbs of support. Frustrating workout felt like it was niether great exertion nor great metcon. My fault.

I thought once the bar touched the ground = 1 rep. The way it's written seemed to me to be one time over the obstacle meant one rep. Ooops. So, I did half of the shoveling but all of the pullups.

1/3 cfwu
10:03

F/23/150

pack: 25-20-15-10 VS with 15# on the bar, and pull-ups at 6.

~23:00

forearms were NUMB! these are good for working on my grip :)

subbed push ups b/c hands are still wrecked. also, scaled to 35#. 14:45

#330 Gillian

A W E S O M E ! ! !

great job, and your a lefty like me ( i think! : ) )....Im very proud of you!
we have to get together soon...
Miss ya!

#330 Gillian

a w e s o m e! ! ! !

great job!!
we need to get together again-soon!
miss ya!

#26 AllisonNYC

"I'm bracing myself for more painful showers and hand washing. "

If you need any help in the shower I'll be glad to help.

#52 Katelyn
A woman who quotes Rocky movies? Will you marry me!

ok VS is not happening at my gym so I subbed 185 lb dead lifts
pull ups the same and so was the amount of reps...
16:22
Also after crossfit endurance my row felt strong so I tried a 500 m time trial...
1:28

F/45/5'2"/126
45# bar with 10#+5# plates (15# total)
pull ups all jumping

18:25 + whatever it took to do the first 30 shovels (forgot to set timer at beginning)

followed by
CFE 8 x (30 secs on,20 secs off)
6:40 min pace on treadmill (no grade)

Virtual Shoveling as rxd,
All pullups jumping.

Don't know how long it took, just that it got easier as I went on. I think it was about 40 mins.

M/25/6'4"/195

First post.

as rx'd w/29" barrier

18:46

35:08

As Rx´d
22´40´´
Happy bithday S,MORE you are my bro and my best friend and the one who kick my butt every day in the wod.
love you brother.
Coming soon Crossfit Ecuador.
everybody is invited.
sorry about my english to............

bw: 170.5

21:22

L 35# (25reps) + 25# (5reps)
R 25# 25reps
R 25# (20reps)
L 25# (15 reps)
L 25# (10 reps)
R 25# (5 reps)

All pullups kipped

followed with day 42 of burpee challenge and matching 4 count leg raises

***this one was NUTS. Didn't think I'd be able to go on after the first set. But as i got more proficient, it definitely became easier. 105pullups have NEVER felt that easy before... amazing what perspective one attains when a shovel looms in the near future ;)

wowwwww......
shovelin as Rx'd
cut pull ups in half
38:15

never had such a tough lower back workout
and my hands are rawwww
boy am i lovin crossfit haha

34yom/170/6'

As rx'd - 23:52

32yof/125/5'6"

24:02

24:29

32/m/165

as rx'd

28:32

Back squat
235 x 5
275 x 5
295 x 5 (pr)

“KAREN & GRACES PLAY DATE“

10 rounds for time

3 clean and jerk, 155#
15 wall balls, 20#'s

14:00

Handstand practice

this workout kills me

as rx'd
14:45

this was my first ever wod and i think it adequately prepared me for what's to come! i couldn't move after doing this.. i even had to cheat for pullups and use the weight-compensating machine thing because i couldn't get thru the first set of pullups... I need to learn kipping. fun!

28/m/190

as rx'd

28:09

M/59y/173#/5'9"

As Rx. Shoveling/ Pull-Ups - 33:30 Whew!

Joey P

Modified WOD:

30-25-20-15-10-5 of:

Virtual Shoveling as rx'd
Jumping Pull-ups

19:03 min

M/34/205/6'0"

M/22/165

18:16

29:30

40/m/170

left a little blood on the bar after this one!!

31:43 as rx'd

24:19 as rx'd...

thank God i learned how to kip! We got tonnes of ridiculous looks doing this at Globo Gym today..and a tiny man came up to me while i was kipping and said i was cheating! then he went back to his 15lb cable pressdowns...classic!

completed with some very ugly pull ups

25 min

M/34/190/6'2"

18:30

Did half the reps on VS (doh!) by only going one direction for one rep versus forward and back. I can see why everyone is in so much pain- double the reps there and this is a whole different ball game.

Wouch
killer killer killer
done in the heavy room at the gym
the muscle heads were round backing deadlifts
my wife and I were on 'display' but whatev

just under 23 mins
met pukie 2wice but didn't let him through the door
probably would have felt better to just let it out

19:00

Stick a fork in me, I'm done!

happy birthday bro David the shoveling very heavy boss i cant feel my hands i completed in 32min!!!

24/m/6'3"/180

21:20
scaled to a 35lb plate

Wow that was one tough workout! Forearms are still hurting!

vs as rx'd
pull ups first 30 unassisted the rest used light pull-up band
34:15

M/33/70"/175

OK! I thought I did this one as rx'd but then I checked again and realize that I only did half of the virtual shoveling! Ah! No wonder. It was still an intense workout and tore open my still-wounded hands...

16:44

15:50 (with 25lb. plate)

m/31/230/69"

as rx'd 18:05

First time doing Virtual Shoveling... that was rough... I got sore in my arms and lower back four hours afterward. Incidentally, I had to lower the weight to 25lbs for this.
Otherwise, as Rx'd
15:49

CFWU3 pullups at 5

As Rx'd

24:14

19:04

My back is screaming!!

23/Male/195/5'9"
as RXd 11:55

I just got my Abmat today and used it in my w/u
W/U
500m row + 3 rounds of CFWU

Completed WOD as Rx'd in ~34 min.
This was my first time doing the shoveling and it kicked my butt. Tons of fun, though.

M/28/165

As Rx'd 15:45. No grip strength. Lil worried about tomorrow

m/48/175

as rx'd 19:54

Nasty grip workout. Worked some skin off my hands, too.

After recovering, I did some light overhead squats for form. Did 7 sets of 10 reps ranging from no weight to 45 lbs. Need to work on shoulder flexibility. This is an area I need to focus on in a big way.

The kids even did the wod before school:

Luke
m/12/115

For Time 30,25,20,15,10 and 5 reps of:
Virtual Shoveling, 35# Bar/25# Plate/24" Barrier
Pull Ups, Unassisted, Kipping

21:05

Brittany
f/10/65

For Time 20,10 and 5 reps of:
Virtual Shoveling, 15# Bar/10# Plate/24" Barrier
Pull Ups, Very Light Band Assisted

11:07

The kids did great - no complaints. They love CrossFit. They are always anxious to see what the wod is every day!

Bailed, tapped out, DNF

After several days of lower back being an issue, I knew this would be a bad idea. Hope this is doing more good han damage. Need to avoid back strain & let it recover for a few days.

30-25-20-15 of VS w/ 35# plate

19:02

ok after 30 my back no like
switched to box jumps instead of virtual dig
30-25-20-15-15-15-15 box jump
25-20-15-15-10-5- 5 85-100lb assisted pullups

did a yoga class afterward, my back aint gona forgive me anytime soon.

m/39/5'4"/143

Misremembered what constituted a shoveling rep, and didn't read, so I did half the shoveling but all the pullups.

18:37

done at crossfit.

I did the last one with push ups. Can't recall the weight or time but I would guess 45 pounds over 30 minutes.

Today, 25 pounds 20:33. Could have been faster. Sore in places I didn't knew exist.

Totally lost count on the set of 20 because some jackass asked me when I would be done with the "bench bar" -- I think I did 26 instead.

31:30

Pack:
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Pull-ups
With an Olympic bar holding only one 25 lb. plate, touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.
Time: 15:20

19:08

No virtual shovelling for me today. Hurt my back too much last time it was posted. Instead I worked on my Snatch.

Snatch Balance + O/H Squat
1@40kg
1@50kg

Tall Snatch + Mid Hang Snatch + Snatch
3@40kg

Snatch
1@50kg
1@55kg
1@60kg

Good session. No missed attempts and the last snatch really flew up.

sub 20lb on end of bar
20:43

19:45 as rx'd. Was working out with some buddies who slowed me down a little bit, but it only would have shaved off 2-3 minutes.

22.m.135.65"

as rx'd
33:46(PR)

M 37 5'10" 152.5#

30, 25, 20, 15, 10, 5 reps of:
KB swing (35# KB)
Pushups

17:29.74

First time posting, I think. Been working in some CF WODs along with lifting and running. First time with the VS.

Had to improvise on this one, so don't laugh. Don't have a BB at home, and couldn't get to the gym as my van won't be ready to drive till tomorrow. I used an actual shovel (lol), duct-taped 15 lbs to the end. Tried 25 but thought it would be too heavy for the reps. Turns out I should have gone for it, as the shoveling wasn't as brutal as everybody else reported. Used a sawhorse for a 26" barrier, and a tree branch for jumping pull-ups. My ds asked why I was taping plates to a shovel, I just had to say, "crossfit," and he didn't even ask for an explanation. ;)

CFWUx2
10 KTE (on floor, I'm not all that yet)
10 HSPU (knees supported, just learning this one)

WOD:
17:32

Forgot to add, ran 2 miles after WOD.

as rx'd 23:57

Male/20yo/150lbs

As Rx'd 22:51

45# plates. 31:47
every other touch=1 rep, right?

Had to switch to jumping pullups after the set of 30, my forearms were toasted and I couldn't grip the pullup bar enough (did Angie yesterday as well which didn't help)

27:45

Joey,

"The Silvers" was moving. More inspiring than any Fran video I've seen. Can't wait to send that link to MY dad. Thanks.

John

As Rx'd
30:26

WOD Virtual shoveling/pull-ups,
as rx'd, 15.19.
forearms and grip toasted,meant pull-ups were a nightmare,plus was conscious of ripped callus,still not healed,gym was closing but carried on to get it finished,thanks to my wee helper tidying up my weights,while i tried to breathe at the end !

38:25

Horrible!

23:00

m/44/5'9"/160 lb

as rx'ed
28' 30"
virtually sore

#647

loved your comments. Go CF!

22:30

Used 35lb

Hand's are torn all over.... last set was brutal as the calluses all came loose.

cfwu x3 - Pull ups, Practiced more HSPU.

45# bar with #25 plate

17:11 I shocked myself!
Lysa

M/31/185/6'3

As Rx'd

20:18...I had to wait a couple times on the pull up bar, but wasn't too pleased with my overall time. Hands are tore up.

M/22/6'2.5"/212

DNF

I think I should have used a 35 plate. I only made it through the 30 and 25 rounds and that took 40 minutes...

M/45/5'11"/190

33:35 as rx'd

subbed bw(80kg) back squats for half the vitual shoveling (it is after all ski season here)

30 pull ups
15 back squats + 15 virtual shoveling
25 pull ups
13 back squats + 12 virtual shoveling
.
.
.
5 pull ups
3 back squats + 2 virtual shoveling

time: 28'58

21:12

We did this at CF Milwaukee bright and early this morning...

29:53 (25# plate instead of 45#)
-started to get the kip down midway through so I got the pull-ups as rx'd.... just took forever.
and now i am having trouble opening a water bottle.

Had to scale this a bit in order to keep proper form. Did 15 lbs. on the shovel and did jumping pull-ups.

24:39.

This WOD was fun and harder than I expected.

15:14

Subbed jumping pullups from Rx, as I can't do more than 4 pullups yet...Other than that it's all good.

24:54

m/35/186lbs.

18:46

Had to do jump-ups instead of kipping as I am just starting out. Good workout. I am shot.

subbed 135# deadlifts for v.s.
sets of 5 for pullups

32:17

CFwu

Subbed bar alone for bar w/ 45lb plate.
Pullups w/ 112lb assist.

28:03
Ave HR 142

5K from 090110 WOD - 2% grade

24:41

Ave HR 175

--

196

Mark - as rx'd, 21:04

Theresa - small band @ pullups, weight as rx'd, 25:32

Shelly - 32# bar, low pullups - 21:01

lots of snow this morning - time for 'real' shoveling.

rx'd for women
24:48

This took around 33 minutes, and yes, I broke a sweat.

M/46/255

Cool Wod drew lot of stares form the hacks.

Had to sub pull-ups with pull-downs (shoulder out)
20 min

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

as rx'd, 19:27

as rx'd

19:43, as usual harder than it looks

M/46/255

Sub, pull-ups for pull-downs (shoulder out)
Cool WOD, derw lots of stares from the Hacks.

20min

Used a 25# plate and did jumping pullups 18:20 ... I think if I redo my pullup bar (more sturdy) I can start doing mostly kipping pullups!!

M/28/195

As Rx'd
29:14

as rx'd
29:28

CFWU, WOD as requested, 16m23s...had many strange looks! waiting for the DOMS...also 3rd day of Zone, not really loving it yet, no sugar and no coffee is killing me! at this moment, cant really see the day when i WONT miss coffee!!

32/190/M

1000m row for WU in 3:55

WOD as rx'd for men in 24:37

What's with all the excuses and subbing today?

First time doing this, and I think I went a bit to heavy on the virtual showeling (bodyweight 72kg, "showel" 40kg).

But man I love the feel in my back today. Did for sure activate som different muscles...

2 x cfwu no pullups
30-25-20-15-10-5 virtual shovel w 45 lb weight + pullups. Had to majorly scale. 25 lb weight. Over and back was 2 reps.
30-25-20-15-10-5. Pull ups 30-15-10-10-5-5. Hands ripped. Really exhausting. 18:11.

17:30 as Rx'd. Absolutely killed my grip.

m35/168/5'8"

28:09 as rx'd

started at 25 reps and worked down to 5. Used 35 pound plate. Callus ripped off in the middle of the second to last set of pullups so my last 10 pullups were jumping pullups.

18:52

A day late.
As rx'd 19:03
Pullups kipped switched sides VS after 10 reps first round and then after 5 reps next 5 rounds.
rd1 3:05/1:37
rd2 3:29/1:33
rd3 2:49/1:24
rd4 1:50/1:01
rd5 :57/:32
rd6 :27/:13

Did in garage pullup bar was frigid to the hands. Seems to really bring out the callouses.

AMAZING cert this weekend guys! Rachel was a great demo girl and we couldn't have asked for a better group of trainers : ) I'm pumped and inspired- Thanks for Everything

12:30

Accidentally only did half of the virtual shovels

1901

30-25
25-35
20-35
15,10,5-45

M/23/5'6"/175

16:10 -- Virtual Shovel, 25 lbs, 24". Jumping Pull-ups.

29:00:40

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups (all sets broken, very ugly but completed)

24:28

I was going to feel dumb doing this, but when I got to the gym 2 of the trainers were doing it too!

As Rx'd
m/5'9"/210

23:15. Pullups broken. Hands broken worse. Torn callouses are awesome...right?

CFWUx2
18:03

22:12

barrier 20"

as rx'd 18:21

still recovering from bad racquetball shoulder, so it took a little over 20 mins.

30:38 as rx'd

CFWU 10-5-5

WOD: 39:10 as rx'd

m/22/5'7''/155

as rx'd : 18:07
this was alot harder than i thought. lost my grip and arms about 1/4 way through.

m/30/5'10"/200

rx'd : 22:53

what just happened to me? I felt good right after the workout like any good crossfit WOD, but then 20min latter my core started to fail all i could do was lay down.

thats some crazy workout.

21:43

m/23/140

as rx'd 25:56

I just lifted the 45 lb plate over a bench, so the bar was pretty much 24" above the ground. otherwise, as rx'd:

24:40

m/31/5'11/177

m/40/6'0"/192

sub'd push ups for pull ups

13:30

13:30, as RXed. Imaginary barrier, so I just tried to lift the shovel as high as possible every rep.

m/19/5'8"/150lbs

WOD as rx'd:

32:30. I am terrible at virtual shoveling.

Age 53/BW 240# 30/25/20/15/10/5 virtual shovel/dive bomber pushups (28:29)

24/m/182

as rx'd 16:38

Brandon H:

hands torn up and neck hurting. What a trooper...

as rx'd 18:04

Brian C:

sub red & black band assisted pull-ups

33:52

M/25/193/6'1"
As rx'd
23:15
Didn't kill myself, have practice tonight

20:23

13:45

Went down to 25 pound plate in order to keep speed up. 45 was just too much for now.

Great video.

I already start working with my troops on crossfit, and they very like it. Personnaly I spend between 3-4 workout weekly plus all my specific training for my sports but now I beleive I might increase to 5-6 per week.

M/40/5'10"/171

Subbed 35-pound plate.

26:58.

90lb vs 30-25-20-15-10-5
pu 10-10-10-10-10-10
still hurting on the pu's from a few days ago. also, i just can't do that many - i feel that struggling though so many would just ruin the workout from a cardio perspective, because i just slow down to a snail's pace.

funny looks. KS' arms sore after.
CHK subbed 25lb for total of 70lb. 21:14
KS subbed 35 lb bar only. 21:26

30m/156/70"
as rx'd kipping pull ups.
22:42.
This one was a killer!

F/29/5'10"/141

25lbs on 45lb bar
26" Barrier
Kipping Pullups

22:38

17.37 as rx'd

John was 2.09 with help on pullups

My lower back is smoked

M/21/6'2/185

as rx'd

21:07

25/M/6'3"/195

25# plate, jumping PUs at end, broken sets

21:48

did this one tuesday night. scaled way down.
45lb bar
130lb pull up assist

16 min 15 seconds

30 yom 225# 6'1"
VS as rx'd
got to 15 pull ups and ripped the ring finger and middle finger caluses off. Stopped there
18 min

34/M/190/6'

Rx'd

15:48

Grip was toast after this. Tried to use body for shoveling instead of arms.

Not much sleep last night, wife's sick, lots of coughing and movement, think I can do much better on full night's rest.

skipped the shovel
did bunch of pullups assisted (375) 20

as rx'd:

19:15

OUCH!!!! Did 30,20,10 of VS and pullups. 18:46

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

I scaled up / modified this WOD and paid the price. Ha Ha Ha as the stiffness sets in.

Scaled up to a 30" barrier and wore my 20 Lb weight vest for the duration. All Pull-Ups strictly Dead-Hang. Can you say Blisters

Time 45 minutes.

OooRahh CrossFit

daniel instead: as rx, 21:21.

m/41/214

21:51

m/35/182lbs/5'9"

as RX 21:00 min
forearms done!

Just watched the video... wow. that's motivation. My blisters don't seem to be bothering me much right now.

32/m/230#

rx'd 25:00

rx'd weight/reps, but sets significantly partitioned due to crowded gym issues. probably should've scaled the VS weight, too proud.

~45 min.

20090114 0430hrs (near end of 12 hr night)
WOD090112: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups
As rx'd with 20kg bar, 20kg plate to 24"
t = 30:25 = 8:35 + 7:19 + 6:01 + 4:29 + 2:43 + 1:16

43/167

Used 30 lbs. but apparently only did half the VS reps. Pullups as rx'd.

20:18

weight and reps as Rx'd, did push-ups on 15-10-5 rounds becuase of such bad hand rips

26:42

Bree: 24:26 with a ten and a five in place of the twenty five.

Ben: 21:14 as Rxed

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling (NOTE: Made a mistake and counted each touch as 1 rep...my bad!)
Pull-ups

16:01

20:44

wu x 3 x 10: push, squat, dip, sit, be, run 400 m

Virtual Shoveling w/45 lb. plate (used 40 lb. bar)
Pullups

30-25-20-15-10-5

28:54

29:??

Weak, really wasn't feeling it today.

Modified down to 15-105 pull-ups and 30-20-10 75# deadlifts. Didn't keep time. Slowly but surely...

24/m/191
18:44 rx

33/m/6'/196

As rx'd
21:46

I only did the last 4 sets using the prescribed weight for shoveling and it took about 30 minutes. Didn't use a bench, but made sure the bottom of the plate well cleared the top of the third row of concrete blocks measuring 8 inches each vertically. The pullup sets were many and shoveling rounds were usually 2 or 3 sets.

35/M/78kg

17:50

18:12 w 165# lat pulls vice pullups

m 41 / 6'5" / 215lbs

Did the 30 rep and 25 rounds using 25 lb plates, and jumping pullups.

21:xx

as rx'd

18:36

really had to focus on keeping that back flat. Wow!

M/29/6'3/175

20:12

Used 25lbs and did some jumping pullups in there.

virtual shoveling w/35#

20 min

M/31/5'9"/165

Got the shoveling right this time; did two touches for every count :)

As rx'd.

26:44

As rx'd, but adjusted pull-ups accordingly with box jump kipping... Virtual shoveling was relatively easy... I live in Canada AND planted trees for a living... actually liked it... exact opposite of !#%$& pull-ups on the "love-hate" scale... my forearms are shot!!!!! Having trouble typing... god, what's it going to be like tomorrow?!

19:16

35/m/6'2/195lbs

M/41/5'11"/190

4 rnds: 20, 15, 10, 5
45# plate on 45# bar

16:50

F/38/5'6"/140

25# on 35# bar, all kipping pull-ups (mostly in sets of 10 and 5--ripped both hands badly on the 97th--aaargh!)

27:02

25:30

As RX'd

Did not get my time, stupide...

Subbed entire WOD with:

2 rounds for time of:

Run 800 meters
40 kgs Thruster, 21 reps
21 L Pull-ups

26:22

16:38. Rxd.

Grip was a problem. Switch grips/sides throughout.

25/m/185lbs/6'3''

Only did 25lbs on the Shovel.

16:01

WOD
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling & Pull-ups

Had to do this wod over two nights. Could not get on the smithson for my Pull-ups, gym was busy and people were sitting on the machines talking.

Only had a few minutes untill the gym closed did rounds 30 and 25 then finished it of on Tuesday.

Time 15min 58 sec

Used band for Pull-ups

Good Fun

C-
used 25# plate over 2 abmats and a cone
chest to bar pulls
19:46

m/25/210/6'3"

as rx'd 29:40

m/25/190/6'2"

used 45# plate for 30, 25
used 35# plate for the rest of sets

26:56

18:10

33/m/210/6'5"

31:59

18:13 hahahaha i usually have 30 pullups but today, after each set of shoveling destroyed my grip, i only had 10-12 at a time. Thanks Coach this wod was AWSOME!

I LOVE THIS ONE :-)

Holy crap. The chic in the video makes VS look SO easy. And it is not.

As Rx'd for females: 31:26 but with a little cheat as toward the end I was unconsciously pivoting the bar off my back thigh.

Ripped one callus on the 15-rep round; ripped two more on rep 105. Left my blood on the pullup bar tape. :) The gym owner took a pic of my hands to put on his website, lol!

I was a little worried about the shovelling as I've had some lower back issues, so sub'd 30kg shoulder press instead. Reading all the comments, perhaps I should have given it a go

So Pull ups then 30kg SHoulder Press

30, 25, 20, 15, 10, 5

19mins 29

finished off with 6 sets of 20 knees to chest

M/31/190

10.20

ran 4 miles to warm-up.

36:44 @ 35# shovel over a 28" plyo box.

F/28/170/56kg

As Rx'd

17:02min

10:17

20:40

correction 19:40

m/28/185
rx'd as rx'd
15:35

as rxed 30:19. struggled with my grip on the pullups. the shovelling fried my forearms.

2nd day on the zone, wup wup :)

19:50 boy did my hands hurt after that one.

btw: 153

10:56 w/ 135# deadlift subbed for VS

23.43

Did girl weight at 25# plate.

Amazing how quickly this flips from a marathon to a sprint.

24/m/5'11"/170

first day back at crossfit in six months, so scaled it quite a bit:

30-25-20-15-10-5 of
Virtual Shoveling over 24" Barrier with olympic bar and 25lb weight (counted each touch as a rep, so half the proper amount)
Jumping Pull-ups

completed in 20:00.

Never done the virtual shoveling before, enjoyed it!

as rx'd:

22.31

M/36/148

@ Work, "House of Cards"

Teams of 2, 3 stations, 2 exercises @ each station, 2 minutes at each exercise, flip-flop with teammate after first exercise, then after 4 minutes rotate as a team to next station. 12 minute workout total. Count total reps from beginning to end,

Station #1 push-ups & 35# DB thrusters

Station #2 Rowing & air squats

Station#3 60# PP & pull-ups

246 reps/calories

scaled used 25 - 13:21

35 lb on bar
mostly jumping or assisted pullups
37:24

Brutal, my grip and back are shot.

27:22 as Rx'd

Marisa did it with a 25lb plate and jumping pull-ups.

37:53

as rx'd, used gloves

14:45

m/23/150

18:25
I only used 20lbs. It was my first time trying this one so I didnt want to kill myself after reading some of the post. I will go up to 45lbs next time. pullups slowed me down alot.

Monday CrossFit at the YMCA

Modded Tabata Something Else:

KB swings
Pushups
Situps
Squats
Total: 269

m/36/6'4"/97kg

16:39
Regular chinups 30,25, (21.25 assisted)20,15,10,5

The Porch:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups
With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.

CFWU
36:35
M/48/185#/72"

28/m/185

19:08

22:16

21:18 - used 35 lb plate.
Broke into sets (grip failure).

read the directions wrong and only did half of the reps for each.

16:50

37/m/215

17.23

BW 168

As Rx'd 15:22

31:51

CFWUx3
26:09 (19:06 last time)
-not sure why so much slower than last time; I am just generaly exhausted; also bar configuration was not as optimal - had to lift much higher

Jennie: 27 F 165# 5'9"
Time= 25:29

m/35/5'9/175

No WU. Slept in after Steeler game & no family at house.

22:33

Grip tough on pullup bar since they won't let me use tape. Other pullup bar was too high.

cfwux2(no pullups)

35# v.s.
28:03

32ish min.
As RXed.

As Rx'ed:

Time: 18:00 minutes

16:08 but I did the shoveling completely wrong now that I look back at the video. I looked at the video last night at about 1 am and apparently didn't quite get it.

as rx'd 26.05

35# @ 30/25/20 --
25# @ 15/10/5

25:54

M/52/6'/180

16:22
Virtual Shovel/Pull Ups
30/25/20/15/10/5

26/155/m

45, 55, 65, 75, 85

Finally got the form down. Will increase the weight next time.

I know I did this one at the Bangor gym, and I kicked my wife's a@@ for once, (I know pretty weak sauce, but have you seen my wife, she rocks!!) but once again, I did not log it and now it is gone forever :>)

Have Fun, Train hard,

Billy

************************************ 01/28

32 minutes

hands torn from prev wod. gloves grip was poor. Lots of 5's and 6's.

Pack #25

25/20/15/10

14:01

36/M/158/5'8

34/M/6'3"/254

As Rx'd

38:17

35M178
26 mins. This was a real grip killer

Eric
ring rows
17 mins

Scaled with 35 & 25 Lbs, PU's RX: 16:08

Meyer- 31:53- murder biceps and grip
Stocker-26 min 10 +5 onbar mod pull

30/m/165/5'6"
17:43
did NOT do as Rx'd as i am an idiot. did 1 touch as 1 rep instead of back and forth as one rep.

Not as RX:

135LB PC's & 30LBS CWT on the Smith Machine for the Dips.

17:57

Cfwu x 2
Wod
29:11

M/31/6'/178

12'41" @rx

managed to get 30 kipping pullups in the first set.

Rachel - 45lb. bar and 25lb. pulldowns 21:00
Matt - 25#'s 22:00
Nick - 10#'s & 25lb. pulldowns 23:15
Bev - stand. bar & 25 lb. pulldowns 23:45