Wooooow Greaat i Love the High Volume Stuff :D
Chest is Still Sore from the last Dips WOD, while shoulders are healing which is good (will be ready for this one in the morning)
3-2-1 GO!!

Wow early

Wow early

awesome mashup cant wait to PR again.

Great video too. Kelly has an awesome brain

WTF? I must be sick. Cant Wait

I was wondering for those who have home made rings, do those work pretty much just as well as rings you would buy? I mean you can do consecutive mu's on em and everything and its comfortable? Not sure if i should make a pair or buy a pair.

Excellent workout, one of the best ever!

"Back Atack " that should be the name of this WOD
Looking Good Candace!!

oh, joy.

I've been nervously checking for two hours! I knew something major was coming... Ok, here we go!

Well this one looks fun . . . .yep fun is the word

Wow...

OMG....this looks brutal...ok...if my globo gym doesn't have GHD,what kind of sit up can i do instead of those??...I need help to this correctly...

Anyone want to join me at Snap for this workout?

wicked wod. tell my wife and kids I love'em.

woah....i was not prepared for that. Buckle up we're in for some chop.

uh oh.

this is going to be rough!

Aloha,

Jordan

Hey can I call in sick? This is gonna hurt so good!!

question for bingo or more experienced xf'ers:

Say the wod calls for sets of 50 pullups, dips or whatever, and I can only do 30 unassisted. Should I rest and then complete the last 20 unassisted, or do assisted reps without stopping to complete the 50? I see advantages both ways (shorter time to keep going assisted, but more effort to rest for 30-60 secs then continue unassisted). Which fits the xfit methodology better?

Thats a crap load of thrusters

So Ive never done GHD's and watching the video made me think that I shouldn't jump right into them. Is this a correct assumption? If so is there somthing else I could do? I looked at the FAQ and they listed ways to sub the machine, not really the movment.

more ready than ever i'm focus and happy because there is no overhead squats for tomorrow!!...just kidding hahaha!!....
The WOD looks great, amazing!!!! Tomorrow i'll give my best tomorrow my legs will move faster my arms will lift twice as strong...tomorrow i'll show myself how damn good i can be...

3-2-1 GOOO

>=)

This WOD looks Sweet and CANDICE you look way sweeter! "Keep Rockin"

Comment #6---I made my own rings and there sweet--i used 1/2" PVC cause it was more comfortable for me, though i believe the standard is 1".

Here's how i did it:

1. Two pieces PVC 27" long by 1" diameter (or smaller to comfort)

2. Pack them with kitty litter tape ends of 'em with duct tape or wrap with tinfoil

3. Place them in pre-heated oven (350 Degrees) for 15 minutes (one at a time)

4. Pull out your heated PVC and wrap it around something circular that will be a comfortable ring size--(I used a pot i boil water in, paint cans are popular too)--let it cool in that shape.

5. Empty the kitty litter out throw a nylon rope through the ring hang it as needed

Mine came out beautiful first try, and i had all the supplies on hand, so they were FREE--hung them off the ceiling in my garage, been good so far.

Thanks Yeager, think i'm gonna try doin that sometime this weekend!

#19
i would go for the 30-20 as it is more functional than being assisted and isolating your back more just try to rest as few times as possible and go for the long rests

Oh My God.

Comment #6

About 8-9 months ago, I made my own pair of "rings" out of tow cables and 6" PVC tubing. I would throw the cables over a high bar and loop it through the tube, then shorten the cable length with the cinch. They weren't "rings" persay, but more so handles attached to cables that allowed me to do dips, pushups, pullups, etc.

The bottom line is that they were not conducive to muscle ups and I ended up buying a pair from ringtraining dot com. I've had them for about a month and have used them a TON. Well worth the money!

Impossible.

Crossfit!....never sore in the same place twice!

A good sub for GHD's if you work out at a big gym:

1) pull a flat bench under the smith machine.
2) lower the bar down close to the bench so that your legs will be snug in between the bench and the bar.
3) adjust the bench to where the end supports the bottom of your lower back while your feet are locked in.
4) do your sit-ups!

You can put the aerobic steps under the bench frame to get an even greater range of motion but even without them, this is far superior to regular situps! Be careful if this is your first time w/ GHD's, they are much much more intense than a regular sit-up!

#21 If you havent done GHD situps, I strongly urge you to take it easy. They hit my abs like nothing I have ever done before. I have been doing them for 4 months and I will probably still scale them down a little.

This looks hard. Like real hard. I'm pretty sure non crossfit people would call one set of this a workout in itself.

#6

I used 1" pvc at same length as Yeager. Go to your local lowes or home depot and find which size works best for you. All in all a set of rings off the internet is roughly $75-80 depending on where you buy them from. I spent about $20 and I haven't had any problems yet. Good Luck. There is a great link on the site for making rings. I even think someone has a U-tube video on it. Anyways train hard.

DT Missoula, Mt

To comment #6 fosco:

I first made a pair of home made rings out of 10" long 90 degree curved PVC conduit and rope and the worked great. I then purchased a pair of elite rings. The diameter is a bit smaller, probably 8 or 10 inches across. The biggest difference I knowticed between the two was convenience. The elite rings set up, take down, and adjust much easier. They both sucked for grip but I fixed that with just some baseball bat tape and allways chalking the rings before I use them. I would go ahead and suggest that you buy a pair of elite rings, the convenience is well worth it. Hope that helped.
Mason

Hell of a WOD, this looks insane. Cant wait! Keep up the good work coach!!

Hey Candace it's you! Beautiful picture, girl! Way to represent the O!

what the f.

i love it when every one in my globo gym stares at me =p

OK...seriously...who pissed off Coach?

Now, if you are part of the newcomer crew, you need to be very honest with yourself about all kinds of stuff in this workout. Have you visited Brand X to see the standard scale?

GHD = Glute-Ham Developer. This is some serious medicine folks. If you have never done a GHD workout before you have two reasonable options: dramatically decrease the number of reps for GHD Sit-ups and ext. or do regular sit-ups and hip/back ext. 80 regular sit-ups is not a big deal for most athletes, but 80 GHD sit-ups for the uninitiated is CRIPPLING. Be safe. I did 15 the first time I used a GHD at CFSD and walked like a crab for two days!

If you do not have a GHD there are all kinds of options in the FAQ and Exercises sections. There are a number of threads on the Message board on how to gerryrig a GHD. Same thing for GHD hip/back ext. The sub for GHD sit-ups is any kind of sit-up you wish. Ext. sub is either over a swiss ball, supermans, or good mornings.

Thrusters: scale weight if you want to keep moving at a brisk pace if 95# is heavy, or scale reps if you want a strength challenge.

We've talked a lot about PU this month. You may have noticed that we do a few PU around here. Hands away, facing, or toward. Scale by assisting with bands, gravitron, or jumping (NO NEGATIVES!!). controlfreak #19 asks a good, general question. It is not expected that you will do 50 PU without stopping. Do as many sets of whatever type of PU you wish in order to complete the requested number of PU. For example you might do 20-15-10-5 to equal 50. This goes for any exercise. If you wish to do it "as Rx'd" you must complete one exercise before you go on to the next (do all thrusters before you go on to PU).

Be smart. Be safe. Come back tomorrow.

P.S. I'm on the road visiting family. Wonder how this will go over in my sister-in-law's Globo...

CRAP!!! I'm in west virgina skiing I can't do it. I want to so bad. It looks awesome!! Oh well I guess I will enjoy my vodka red bull!!

what the HELL is THAT!!! lol My eyes got 3x the size when i saw the wod for tomorrow. I am so pumped to see what kind of time i can kick myself into. This is going to be insane.

And helloooo Candace! Awesome pic!
Great video today too.
It's just a great day all around :)

Are you fu#king kidding me. I'll do it with the flu

Oh man...its Friday evening here in Korea...and this is going to hurt so bad...

Bring it on!

I've been off the main page for a while, still keeping with the 3 on 1 off. I did a week of snowboarding in Steamboat Springs, CO (pretty sure I didn't lose anything there though). I'm gonna hit this one as rx'ed tomorrow afternoon though, then embrace the soreness. I have a feeling I'll be needing plenty of red meat tomorrow night.

Heh, that's going in my quote file:

>Friday 090116
>Thats a crap load of thrusters
>Comment #20 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at January 15, 2009 7:22 PM

My first attempt at a CF workout, scaled down, included some GHD situps and some back extensions. Seemed easy enough. The next day, I felt like I had been kicked all around the midsection by a team of horses. Luckily, I didn't have to work that day.

I QUIT!

Looking good Candace!

I've done a few pullups on those bars myself.

#46 Huges NEVER GIVE UP NEVER SURRENDER!!!!!!...we are not the same as globo gym users we are in a higher level we stop because an injury but we NEVER QUIT...come on bro you can do it 3-2-1 GO

Help me out crossfitters I'm pissed I can't do this one I'm out of town skiing no gym!! I need some comfort!! F%%K!!

#46 Huges NEVER GIVE UP NEVER SURRENDER!!!!!!...we are not the same as globo gym users we are in a higher level we stop because an injury but we NEVER QUIT because we are crossfitters!!...come on bro you can do it 3-2-1 GO

Looking Strong Candace!!

You will need all that junk in your trunk to get through this WOD.

This is the last WOD I had to do in a Globo. 27 and some change back then. Going for broke tomorrow! :)

still recovering from death by PU...have been kind of breezing through WOD's since then. SHould be going all out tomorrow, though. I have a good feeling about this one, wil still have to sub for 95 lbs, though. 2x35 with my 18lb dive belt strapped around my waist. At least my legs will feel it.

as rx'd

27:48

i forgot how bad this one was.

33 degrees C + very humid = massive sweatbox

My Back... My Hands... :) Can't wait.

Found my answer for hip&back extension..clearly under exercises/demos.

Stay warm New England!

#53 Fit Mom

Now that you ask that, I'm unsure now too! I was thinking you do the prescribed # of reps for both exercises...but maybe you just choose one since they're so similar??? Crap...now i don't know!

Someone shoot on the "Bingo" or "Coach" signal for some clarification on that!

this looks AWESOME! I am going to get a few looks I bet.... eh, guess I will have to scare the hell out of them again. People fear what they don't understand, and many at the Globo don't understand.
Good Stuff,
Hooah!

#53 Fit Mom in CT : Hip Back Extension is the hip AND back extension in one movement - you flex the spine and then the hip when rolling down.. then on the way up, open the hip first and the spine.

It's that one that looks like a cobra or whatever. It's the hip and back extension rolled up into one movement. The hip is off the GHD.

oh, nevermind...didn't know it was referring to the "Hip&Back Extension" exercise. Thanks for the heads up Fit Mom

On that note, off to bed!

A pre-WOD deuce is definitely in order.

and thanks AllisonNYC too!

ok...bed...for reals

"what the HELL is THAT!!! lol My eyes got 3x the size when i saw the wod for tomorrow." COMMENT #41, ERIC

I had the same exact reaction. At first look, I thought there were 3 different workouts and we were gonna pick the one we wanted. Then my brain finally processed what was going on and....HOLY CRAP!!
I took a rest and missed the last 3 day rotation. My body just seemed to be in shutdown mode last week. This is one hell of a way to welcome me back into the fold!! I hope nobody plans on me getting out of bed the next morning!

what an inspiring picture. gonna be an awesome workout.

29:36 Rx

I know for sure I could have shaved minutes off it. Did this one alone.

Judas priest ... any one of these three sets would be a beastly workout!

That woman has incredible, beautiful musculature, wow.

22 / M / 5'9" / 127lb

Wow. I couldn't get to the BrandX site fast enough. I'll be scaling to Pack intensity.

Man am I pissed I can't do this tomorrow. I sliced my thumb open pretty bad earlier this morning, goes right through the nail and runs through palmar side of my thumb. I think I'll do this first when I'm no longer bleeding, unless the WOD is Mr. Joshua. I want that one again too.

Dammit! My hands are still torn up from the last WOD with pull ups! And I have to give massages this weekend! Stupid girly jumping pull ups it is :(

I am on a quest to discover my inner Candace. I'm sure this WOD will help :-)

Wow!. Friday afternoon here. I just woke up. Working nights sucks. Still on my Rest Day. I think this calls for some scaling. I'll go for the BrandX pack as well.

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

women 45#

Good luck to me tomorrow. I can't wait for the weird looks from the people sitting on the machines.

wow, i love the basic and brutal WODs. meathead all the way.

Congratulations to Mark Donaldson.
I don't know you but you are a hero to me.

http://www.theaustralian.news.com.au/story/0,25197,24920703-601,00.html

damn son this junt sucked balls 2day..rx 32:32..almost hit the bucket 2day...peace out G Boy from MoCo

I'm a wild kipper!

just wondering..regarding PUs...
i bought a pullup bar for home use and find that
my reps are not limited by muscular fatigue but by my grip...skin hurts like crazy after awhile of hanging..

i noticed in some vids some crossfitters wrap they're pullup bars with different stuff (some tape..some..???). what's cheap and good to use to make gripping easier?
(powder is not an option, family will kil me for the mess...)

This is going to be awesome. I am so looking forward to the utter destruction of my shoulders, back and stomach :) :) :)

m/43/185

26:38

No time for a longer WOD this morning - off to catch an early flight to Hawaii!

Curious to know if my shoulder can handle any overhead work yet:

5 rounds for time:

10 45# thrusters
10 strict deadhang, no kip pullups

6:43

Thrusters done slow and deliberately with a strong pause overhead. Left shoulder seemed OK, but weak.

Ugh... no GHD, so sub crunches and gms, and lots of jumping pullups since I'm pullup-weak. Did "pack" scaling and still took 30:00; ugh.

225lbs OHS by a female?? Check the vid from Crossfit Salt Lake's post from a few days ago.

Main site stupidity!!!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 26:44

Fourth day straight and I felt it. Shoulder pain still bothering me from ring dip workout.Definately should have gone sub 25 mins. Not my best effort.

Joined in with tonight's CF:VIC class for a 1RM deadflift WOD.

1RM: 202.5kg (PB)

Out of action for a few days, physio went a bit crazy on my shoulder today after doing a few too many pull ups!

23:13

27:59

Great workout. Fran still crushes me (cannot break into the 5 minute mark). This is exactly what I need to look at fran and laugh. Thanks coach.

M/32/155/5´10"

As rx´d, time:28.25. Still feeling my cold a bit.

M 68"/165/40

And my blisters were almost healed...

32:35

Had to sub horizontal sit-ups for the last 47; back gave out on GHD.

Well, THAT sucked!

F 64"/157/38

35:04

5 wks 4 days doing crossfit, gotta love it!

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps
50 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 20 reps
35 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 10 reps
20 Pull-ups

27:40

29 minutes, 14 seconds

At Warhorse
28:30

Almost 4 min slower than last time at VIP, I think the "GHD Situps" i did this time were more realistic, and thus, harder and slower.

M/35/68"/185

Subbed jumping pull-ups for 50%

32:26

21:20
as rx'd
used 2 benches for SUs and BEs
PUs and Thrusters good
FOB Falcon
m/42/201

Definitely one of the tougher WODs.
M/25/205/6'
26:12 as rx'd
Wow, I'm dizzy!

34/M/186

as rx'd
23:17

15:49

25/m/5'11"/200
29:22 as rx'd. 25:44 last time...I had no energy at all today. I'm gonna wait a second so mine doesn't get posted right after OPT's monster time. Strong work man!

Guess I didn't wait long enough.

Great workout Candace looks awesome.How come there isn't an interview with her on her background and the 411 . She looks like a top placer for this years crossfit games.

Candace, beautiful picture. Do you zone?

#60 thanks Allison for taking the time to clarify.
The garage temp was 20 degrees at 6:50am..hopefully the new heater gets it to at least 50 for me after the "anklebiters" (I love the 3 of them dearly!) get on the bus.

Will return with results when I am a drowned rat after this crazy a$$ WOD!!

31/M/190

didn't do it.

Did 5X5 Chest workout.

185# Bench for 5 sets with 1 minute in between.

5 reps
5 reps
4 reps
3 reps
2 reps

+ 65# weighted dip 3 reps

22:45 @ 115lbs chest to bar pull ups

m/30/205/6'3
Had to sub abmat for situps/ext's
22:15 I've been sick for a week, and I'm not sure that this one was the best wod to jump back in on! :)

Frank 30:32

Luebbers 46:42

I don't have a GDH bench. Can anyone recommend substitutes for the GDH sit-ups and the hip and back extensions?

Thanks.

38/m/240

37:49

40lb assisted pull ups

I've been sick for the last 5 days, so this looks like fun... I plan to start at 100%... or maybe 70%.

m/5'3"/160/29

whoever OPT is: WOW

made my own ghd with smith rack and bench
subbed 45 lb good mornings for back ext due to lack of machines.

Can I just say OUCH!!! Headache and nausea followed! Ha!

27:30

need to get stronger and build some endurance on thrusters, they still slow me down because I have to break them up too much. Need to get mean like that short bada$$ Spealer--he's my hero right now!

m/40/6'0"/192

35:55 as rx'd - almost

- all ring pull ups (about 60% of sets 1 and 2 were jumping pull ups)
- 65# thrusters

150 5'7.5" 33 yom

6am
sub-feet together abmat situps for ghd a la speal

17:36 pr by 2:23

Boots and Utes
Over Counter for GHD & Hip and Backs
28:55

OPT is Ridiculous!

subbed the "physioball & hooked feet" version of GHD sit ups
everything else is as Rx'd:

28:29
Thrusters were my slow point. Dropped to the floor as soon as i finished in classic Crossfit fashion. The room was spinning, my stomach was churning, and my life flashed before my eyes. But then a vision of Coach came to me and said it wasn't my time...so I got up and came home to tell the tale and share the results.

#66 Jimm
Welcome back! The workout is nuts, but as always totally worth it once you finish victorious! Good luck and hit it hard! :)

#81 hunter
I have one of those pull-up/dip/leg raise stations here at home. And though i now never really use it, i put hockey tape around the middle of the bar for the grip. Works like a charm if ya wanna give it a shot :)

24m/6'/175

27:56

This WOD needs a "warrior" name.

24:19

M/47/6'/184

As rx'd
18:22

as Rx'd

20:41

Call it the "Big 12"

27:54,as rx'd

God is Good, All the Time

That's our girl! Go Candace!

27/6'8"/220

27:19

make sure you eat your wheaties before this workout boys and girls! 3, 2, 1 GO!

m/27/171/5'9"

...I'm limited w/ the GHD and back extension equipment here on the FOB; think I'm going to do the following in its stead - Semper Gumby and flexicution!

30/20/10 Reps of:

Squat clean thrusters 95# (from floor each time; must squat down to at least parallel regardless of where you catch the bar, then perform traditional thruster)
Burpee Pull ups
Box Jump, 24"

48/male/6'/205/week 10 CF/day 8 Zone

As rx'd except pullups were jumping

28:20

Thrusters were taxing to say the least.

23/m/180
36:33
Bad day, half-met pukie on 2nd round.

Last time we did this we named it, "The Killer."
As it left all of us feeling like we wanted to die.

47 / 175

as rx'd -- 35:53

WTF! Can't wait to started

33:30, cant do thrusters for another week cause of a knee injury, subbed it with push jerks with 75lbs instead of 95lbs. Everyone else in my company did a tabata of push ups, sit ups and squats while I sat there with a pounding headache after doing this. God I love CF.

m/31/5'9"/170

sub GHD sit-ups with sit-ups on back extension machine. It wasn't a GHD but it wasn't a regular sit up (No GHD machine).

Very challenging WOD!!!!! 2hrs, a shower, and breakfast later I'm still tired!!

26:24 (PR by 7:23)

Tough WOD. 21:31. Sub'd crunches for GHD sit-ups.

M/39/175/6'

As Rx'd 26:59

1 2 3 ooouch!

M/39/140

No back extension/GHD station, used smith machine and bench, else rx'd:

27:07

M/29/5'9/194

WOW, that WOD was killer! 38:42 as rx'ed. I almost stopped my watch and just switched my goal to finishing this monster. I spent some quality time with Pukie about halfway thru this, so he gets credit for adding some to my time!! I hope I can get out of bed to do tomorrow's WOD :)

34:28

That sucked. Had to use two benches for hip and back ext and gh situps.

m/43/74kg
As rx´d:
31:14

34:01

good times...my heart was skipping beats during the thrusters.

as rx'd: 34:56

Thrusters were my slow point (with GHDs a distant second). My shoulder is iffy after all of the cleaning front squats, and overheads we ahve been doing. May take it easy tomorrow if anything like that is involved.

I need some advice. I strained my back doing the virtual shoveling workout. It's starting to feel better and I am dying to start the WODs up again. Should I wait for the pain to go away completely? Is it alright to start up now? By the way I hurt my back Monday.

used 75# for thrusters~don't exactly know what women are suppose to use, but that's what I did!

other than that as rx'd TIME: 24:07

I am amazed at some of the times posted! Impressive!

Don't know if my shoulder is going to stay with me on this one.
However, I am going to go into this a little different than usual:

I'm figuring on x time for each exercise, and am going to rest whatever i have left in the remainder of that time block before moving on to the next. for example, I am figuring that the first 10 and 10 i can do easily in under 1 minute. So if it takes me 38 seconds to do it, I will rest the remaining 22sec of the minute before moving onto the 30 thrusters. Here's how I am figuring the rest of it:

30 thruster @ 2 min
50 pullups @ 3 min

30 /30 @ 2 min
20 thruster @ 2 min
35 pullup @ 2.5 min

50/50 @ 4 min
10 thruster @ 1.5 min
20 pullups @ 1 min.

That will give me a time of 19:00. Certainly if I crank out 50 pullups in 1min/10 sec, then I will back my total time for it to two minutes, versus 3. The goal here is to not take longer than initially figured.

I have done a number of workouts in this fashion and have PR'd almost everytime. So I thought as I am sitting here preparing for 10:00 class, I would share my plan.

I am hoping that this will decrease the chances of a more severe shoulder injury. We shall see!

Great job in advance to all those who will have at this one, and hats off to those who have already gone before the rest of us!

~J~
Accept Challenge, Train Hard and Push Through "IT"!

Wow this was the first time that I did GHD Situps. I tell you what although I only did halve of what was perscribed I know I got a good workout. Man when I first saw this WOD I thought sweet no lifts.........Dang Thrusters.
Extreamly scaled down on wight the final time was 36 minutes and about 30 seconds. Ready for tomorrows WOD

Oops! Revise comment #130. Time: 25:31. (Couldn't write legibly.)

30/m/5'10"/215

We don't have GHD

Did situps on a decline bench
Did hip/back extension on the 45 degree back extension machine at the gym

31:11 (pr)

27/m/74kg

29:38

WOW!! That was a smoker!!!
As rx'd 28:43

M/27/190/6'4

33:18 As RX'd

WTC

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps
50 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 20 reps
35 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 10 reps
20 Pull-ups

28 min

This was great. Pull-ups was killing me.

M/22/5'9/155

Time: 27:50

leg raises instead of GHD sit ups and only did 90 pu instead of 105 b/c my schools gym has a crappy bar with rubber grips on it that make my hands slippery and I kept falling off the bar... that got really frustrating.

32:23

Is so want to not have to rest during the thrusters.

M/43/6'0"/175
No GHD device so I used AB-Mat for sit-ups and hip and back extensions.
Did Fran yesterday so I went with 75lbs for round 1 and 2. 90lbs for round 3.
25:35

bw 165

GHD situps on stability ball
subbed back extension for hip&back ext

16:44

As RX'd 24:38

m/24/6'2/179

No GHD device used swiss ball.

Subbed thrusters to 65#.
The rest as RXd.

Time: 31:01.

M/42/160

As with most timed workouts, take OPT's time, double it, then subtract about 5 minutes.

24:37, PR by 1:20

Nasty!! Can't wait!

all jumping pullups,

hands are destroyed from other workouts this week....

31:55

also had to run up and down a set of stairs at the gym in between sets...

23:10, subbed knees to elbows (laying on ground) for GHD situps

23:10, subbed knees to elbows (laying on ground) for GHD situps

ran 3 miles in 22:30 prior to workout

M/19/5'10/72kg

as rx'd
31:28
worst half an hour of my life, thrusters killed me off

M/42/177/6'2"

Subbed Abmat situps, used incline hip extension thing for hip/back extensions.
Mistakenly did only 30 PUS on Round 1.

25:52.

Coach, I know you designed this specifically to make people puke, you sadistic so-and-so. I didn't meet Pukie but I had to slow down because my tummy didn't feel so good. Good workout, thanks.

As Rx'd 26:20(PR)

Lost a minute because I had to chase some 25's & collars to re-stack the 95# barbell after some one unloaded it (oh the joys of the Globo gym). This one is brutal.

Ok, so I know this WOD is for time and it's supposed to be a running clock. However, my gym is not set up for CF. Thinking of the layout of my gym as I sit at my desk makes me realize that I'll have to be moving all of the second floor from the smith machine (modified for GHD) then across the room to the back extension equipment for the hip/back extensions, and then back across the room to the squat rack for Thrusters and PU. It's a big gym and that's also assuming all those things are open when I need them. What's the rule on stopping the clock while traveling? I mean, my time is probably going to be high enough as it is but this could cause me to add up to 10 minutes onto my time just jogging and waiting for/finding alternative equipment. Thoughts? Herm? Bingo? Anybody who might know?

Only made it through 2 rounds.

First round, GHD SU + BHE, 60# thrusters, band pull-ups

Second round, 10 GHD SU, 20 unanchored SU, 30 BHE, 60# thrusters, jumping pull-ups

It took every ounce of energy I had to make it through the pull-ups on round 2, so I tapped out.

Cool down: lay flat on back on floor until shaking stopped and I remembered my name, where I was and why I was crying.

Fit Mom in Ct. wow 75# thrusters.awesome. Allison NYC, is that you on the crossfit santa cruz page? or a different Allison. I remember watching your early video last year and curious to see how your body has changed.
So I am seriously dedicated to Crossfit. I braved the 3 degree garage - so cold the oly bar was sticking to my fleece shirt during thrusters! Needless to say I had to wear gloves. My leather gloves got so cold during pullups I actually had to lick them to stop from slipping off the ice on the bar...that was the best grip I ever had! I was actually frozen to my bar! Not only that, but I left my 4yo and 19month inside for my workout, and came back to banana and chocolate milk powder spread everywhere - but after finishing this wod I was feeling pretty satisfied and mellow, so no red bottoms (kidding).
18:40 scaled to pack level I think - 30 20 15 pu, and 55#thrusters, ghds and good mornings 10 20 30.

41/m/200#

Modified for beginner
GHD situps 10,20,30
Hip & Back ext 10,20,30
45# Thrusters 20,15,10
Jumping Pullups20,15,15

17:44

Ryan #162:

Choose a goal for this WOD. Complete all reps as Rx'd? Suck it up, do the traveling, and don't stop the clock. Best time possible with constant met-con stimulus, least amount of down time? Hang out at the squat rack for Thrusters and PU and do your back ext on a ball/bench. Either rig a GHD-like set-up using the "catch bars" both on the same side of the squat rack for your feet and a bench underneath, or do some other type of sit-up right under the rack so no one takes it. I'm visiting a globo in about 20 minutes and that's what I'll probably do if they have a squat rack and will allow overhead lifts.

You don't REALLY want to do 90 GHD sit-ups, DO you? ;=)

M/27/240

U-G-L-Y

No time, as I stopped my watch in shame after the 45 minute mark passed. Did mostly as Rx'd; only did 20 PU's each round. Also had to account for using multiple pieces of equipment at the gym (i.e. dodging other people). This one was rough.

Good news is after three full weeks doing nothing but CrossFit, I've lost 7 pounds. Woot! Woot!

as rx'd, 27:55. last set of GHD sit-ups took me at least 5 minutes. hope i don't get rhabdo :(

doe anybody take a week off after maybe 6 to 8 months of working out. my body feels sore
especially my forearms and elbows.

"Hang out at the squat rack for Thrusters and PU and do your back ext on a ball/bench. Either rig a GHD-like set-up using the "catch bars" both on the same side of the squat rack for your feet and a bench underneath, or do some other type of sit-up right under the rack so no one takes it. I'm visiting a globo in about 20 minutes and that's what I'll probably do if they have a squat rack and will allow overhead lifts.

You don't REALLY want to do 90 GHD sit-ups, DO you? ;=)"

Comment #166 - Posted by: bingo at January 16, 2009 7:41 AM

Good Advice, Bingo. I actually thought of that after I posted and it's definitely possible to mod the squat rack for all excercises. And no, I don't REALLY want to do 90 GHD sit-ups but by golly I'm going to die trying!! 3-2-1-GO!

Didn't have my stopwatch with me, so I had to use the clock. Clocked in at 37 and change...lots of running around. My globo was empty but everything was in opposite corners of the gym, so lots of time wasted going back and forth and to and fro.

Scene- Afterwards
Me: Tough workout today
Random guy in locker room: Yeah I just heard you throwing up.

I think one of the harder parts of crossfit is finding the motivation to get anything done AFTERWARDs.

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

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

17:20 Rx'd

The worst part was the begining and middle. The best part was the end.

OPT is a beast.

M/36/180 lbs

Had to sub supermans and ab-mat sit-ups, not enough GHD machines.

Time : 19:49

i did the over head squats yesterday should i rest today dont feel sore, just wondering if i should leave time to recover. thanks for any feed back

Sub'd regular situps and 45 degree back ext.

28:03

bwt: 150

17:45

as RX'd
25:50

if anyone in the Denver (Parker) area wants to do Crossfit for free at a really nice CF gym, email me!

1 hour post wod: Im so out of it I shaved only one leg in the shower...can anyone say rhabdo of the brain?

33/M/6'00"/182

24:29

A PR by over 4 minutes. Felt great today. I think the fact that it wasn't 90+ degrees outside was helpful in terms of the headache and nausea that I had last time.

Dan D.
www.CrossFitStickers.com

i just cried a little...3-2-1 go

M/53/180
One of the hardest workout for me in a long time...totally spent by the end.
As rxd: 17:08
Day 57 - 100 push-ups

17:13 as rx'd

Giddy up that was hard... No sweat today with the garage running at 38 degrees. The hip/back extensions got brutal on the last round of 50 my hammies were screaming.. Good WOD - no extra credit needed today..

26:19 - used 70lbs for Thrusters - which were dreadful!

25:20 as rx'd

RX'd

13:33.37

Fun

I see that a lot of people sub for GHD situps. Maybe what I do will be useful.

If you work out at a globo gym, find the smith machine and put it on one of the lowest rung, add weights to the bar that would support your weight (more than body weight helps). Place the highest(can put plates under legs to increase height) flat bench parallel to the bar at a distance where the bench is at mid thigh when legs are hooked under the bar.

Proceed to do GHD sit ups like you would on the correct apparatus.

myu god that sucked...as rx'd 26:13

as rx'd 23:53

Thrusters are my weak link but, now it's the shoulders. Knee is recovering nicely and shoulder's are feeling a little stronger.

rd1 7:22
rd2 9:07
rd3 7:22

I ain’t no badass, but I won’t call myself a wuss today either because I pushed hard on this and I’ve been doing CF for less than 3 weeks. The bottom line is, it takes time to build up the conditioning to get good times on these big mama workouts and I’m just not there yet, I need to keep working hard and be patient. CF is hardcore, period!

Starting with 30 thrusters spanked me, I did 10-10-10. Then 50 PU’s didn’t help either.

TT Just over 28 mins. Finished strong and angry, all 10 thrusters in a row, 2x10 PU’s to finish it off (was listening to some really pissed music, that helped with the strong finish)… Had to lay on the ground afterwards for a while, and my body shook for about ½ hour, not sure what that’s all about, but I do know it means I tried my damnedest.

I still feel weird, shaky, jacked up, nervous…

That’s why they say: MESS YOU UP!!

F/32/123

That kicked my butt. Damn thrusters!

As rx'd, sub 65lb thrusters

35:04

M/25/190

As Rx'd

32:37

obviously you're not a glofer

32/148lb/m
22:09
10 abd mat Sit-ups
10 superman
85 lb Thrusters, 30 reps
50 Pull-ups
30 ab mat Sit-ups
30 superman
65 lb Thrusters, 20 reps
30 Pull-ups

50-50-10-20
felt like mierda! been feeling like total mierda for the past week.

35/M/78kg

27:40

Hello to everyone>> A QUESTION:

Does the WOD ever call for bench/incline press? Bicep/Tricep curls? These wod's seem to be heavy on pull-ups/push-ups...also heavy on legs and shoulder exercises as well. Can someone give me any insight?

I'm a newbie to CF and have done 3-4 WOD so far. I am not a newbie to fitness though as I have at least gone to the gym on a regular basis and have gotten "regular" results. I am excited and energized about about doing CF and see where it takes me...I don't have the time/desire to w/o for more than 30-40 min in the gym. I am 36 now, with a family/career. This is perfect. Also, I play competitive Soccer, CF is a great compliment to that. I have done a lot of the traditional weight lifting exercises in the past while in High School/College. Its good to get see a program get back to the basics yet intro's new exercises I have never seen or heard of. Thanks for taking the time to read this!

Marc

"doe anybody take a week off after maybe 6 to 8 months of working out. my body feels sore
especially my forearms and elbows."

You've got to make that call. Remember, you don't build anything or gain anything while you're in the gym. You do your building and gaining while you're resting outside of the gym. For me personally...if I do Murph hard, get close to/set a new pr (~36 minutes w/ 21 lb vest)...my body is pretty much trashed the next day. I don't always rest, but it would probably be better if I did.

You've always got to balance intensity with reality. Pain always sets in early...everyone fights through some of it. Pain is also the body's way of saying...hey, this isn't good for me. You've got to decide when to listen and when to keep going.

Help! I am 45, female,4'11 - shrunk due to fused neck and lower back (genetic). I have been doing crossfit for about a year, started slow and keep building up,however I have extreme tightness/pain and pinched nerves in my neck/shoulders I can no longer lift, I've seen a therapist, and have been doing massage, with great results - until I start lifting, pushups/pullups again. Any suggestions would be appreciated. For now it'll be only running and biking. Thanks, Joy

Re-ripped open my torn calluses even through tape.

Scaled the thrusters to 50lb, the rest as rx'd.

25:48

1:08:53. As Rx. Not as fit as I thought!!!!!

33/F/5'10"/150

That hip/back extension combo move burned just as bad as last time...

As Rx'd
65#
23:37 (5 minute PR)

25/M/6'3"/195

70# thruster, jumping PUs

31:52

Sit-ups off of swiss ball feet anchored
Backextensions

29:50

as Rx'd
65#
27:30

31/F/6'1"/170

So many strong women here I love it!! Keep representin ladies!!!

Platoon Fitness

28/M/209/6'1"

Still think this is one of the most awful WODs that we do..
As Rx'ed:13:25

20.25 but could only manage 66lbs thrusters because of knackered rotator cuffs.

29/M/177/6'1"

31:25 as rx'd

I was just browsing stuff on the internet specifically crossfit stuff) and came across this link:

http://www.rmaxinternational.com/tacfit/

it's about this program called Tacfit. Almost seems like a knock-off of Crossfit, but since I really don't know anything about it and I only watched one video on it, I won't be too critical. But the video is about half way down the page and the speaker talks about how there is no such thing as general physical training, and you cannot prepare the body generally, you can only prepare it specifically blah blah blah... that's like completely opposite from Crossfit. Anyways, I don't feel like typing anymore, but I just wanted to ask if anybody has heard of this program.

48/m/190

As Rx'd. 30:18

Mat situps with barbells on feet
hip/back extensions on some kind of globo-gym back ext hardware
75# thrusters
pullups

45:44, feeling woozy from first set through the end!

I'm also glad I'm not a religious person because I noticed that Crossfit causes me to indulge in several of the deadly sins:

Envy: Of others reading the morning paper while "exercising" while I fight off Pukie during a WOD!

Pride: Finishing an intense WOD, even if others smoke my time and use more weight. Then the envy of those above turns around sharply as I realize I'm not wasting my friggin' time!

Gluttony: As I stuff my face after the trembles and nausea fade after a WOD

Wrath: The anger and rage it takes to push though the pain.

At least there's no Sloth, right?

Scaled thrusters to 68# and this time did back and hip extensions
25:59

M/49/5'11"/173

27:55

Only sub was full incline sit-ups for GHD.

I am only a couple of weeks away from being 50. Anybody out there, 50 or over, finish this one?

Nice time Richard, #116. You will still be hitting great times after 50!

women 45#

what does this mean?

DOING A WOD AT CROSSFITNWT THAT INVOLVES A ROPE TODAY AT 3:30...I'LL POST THE RESULTS LATTER TODAY.

ROBERT S.
TUCSON, AZ.

25:56 ghd situps were time killer

#211 Laura

"45#" means 45 pounds, which is typically the weight of an olympic barbell :)

"Greg A" warm up

*don't have GHD at my globo so I anchored feet up on a Hammer Strength Shrug machine and used a stability ball to mimic movement*

28m10s

very deceptive WOD, coach, very deceptive WOD indeed

GOOD TIMES AS RX'D

Deepak #190- I did the same thing as you, but after reading what you did I'm afraid I may have inadvertently cheated myself. I set the bench so that it cut off about mid-buttocks. Now i'm worried I didn't get the full burn!!!

damn damn and doubledamn.

m/6'/165/26

29:17
ghd situps and back ext were the toughest

38m/6/183

wod as rx'd since 5/22/08

21:30

Great pic..I miss Crissy Field!!

22:41

unassisted sit ups instead of GHD

Wow. I am SPENT.

last 30 situps were regular, otherwise as Rx'd.

38:28

variation time:

85# for thrusters
cut PU to 50% (time constraint. Next time I will just go faster to get it all in!)

19:20

still hurt well and I started later than my friend, we penalize each other 2 burpees per minute you are late, I had 25 burpees then my 4.5mi run before WOD.

Best news, did not drop off the bar during PU. My Kip was right on!! What a great day.

24:13

Like two WOD's rolled up into one....

As rx'd:
23:25

You know, one of the great things about working where I do, or more importantly, WHO I work with, is that I am reeled back in when I start thinking some craziness by my partner.

I ititally thought that my plan was a rather good one, and would enable me to get through the workout, PR, and not cause much more injury to my already beaten shoulder.

YOU HAVE A SEPARTATED SHOULDER JROCKA$$, You can't put your shoulder through this!

"I can bite down on the bit and get through this..." "It doesn't hurt ALL that bad at the moment, maybe it healed over night...""well, at least if I complete tear the ligaments, I will have PR'd and will feel good about the work I have done..."

This was the craziness I was thinking! FOR REAL! Like it was logical, made sense, and many of you might do the same thing (hey, many of you WOULD have done the same thing...very few will admit it on here though.)

Oh Jeannie, thnak you once again for peeling the sticky a$$ blinders off my eyes and kindly and compassionately reminding me that it is not only me that I will be messing up if I injure further, it is the clients who will suffer due to my inability to demo moves while in a sling post-op, it will be the energy that will be effected because even if I THINK that I was hiding it , I would be extremely bummed while knowing that I can not do anything. It will effect largely one of the greatest two person training teams that I have ever known of or seen, a team that has changed not only what I do but WHO I am!

Ah yes, and that was plenty enough to step back and say "absolutely right. No workout of this sort today for sure". Thank you once again J2, for heavy yet another profound effect on my life!

Is it okay to take time off after your body tells you to take time off,? (I think that was similar to the question asked earlier). When our bodies say "STOP, you are going to break me" and they say this by a separated shoulder, aches and pains from sholder to elbow (i think that was what someone said), because of a pinch here or there that messes one up not only physically, but mentally, spiritually, and emotionally as well.....
All we have to do is listen and stop.

Take a break. Breathe. Heal. Redirect energies to something good, not to potentially injuring yourself more. And there are a couple of you that I KNOW should be taking heed to this as well!

That's all.

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

m/29/6'1/190

hung off bench for sits. (dont have ghd) other than that as Rx'd

23:17

(i hated this one)

as Rx'd
21:14

I was doing some reading and came across articles by Gary Gray (I sure hope he isn't dyslexic haha). I found the articles to be very informative, interesting, and even in line with the Crossfit protocol, as far as the use of functional movement is concerned. I was wondering if anyone here has more info about Gary Gray or if the those who do know more about his philosophies had any opinions that they would like to offer up. Thanks in advance

CF 4 LIFE

as rx'd 40:00

23/m/166lbs/70"
as RXd

33:41
a bit slower than I expected, blood donation from Wednesday made a big difference.

M/35/77kg

Sub'd 34kg thrusters, and sub'd swiss ball for GHD, also reversed the order on thrusters and pull-ups (inability to follow instructioins?) otherwise as rx'd.

27:22

I had 18 min on the clock coming in to the last round and hit the wall hard on the 50+50 GHD SU/HBE. Gasping for air, literally, then regained composure and did the last sets of pull-ups/thrusters unbroken.

Had to modify the GH Sit-ups and back ext since I don't have one. Basically, I had to cut my range of motion a tiny bit short or I would have hit my head on the ground. I also did 100lb thrusters. 5 lbs didn't seem like much when I started!

21:12

Kevin #210 You asked if anyone over 50 finished this one.
Had to do jumping pull ups and scaled to 65# on thrusters, otherwise as rxd.
26.25

65yrs young
Today is my 6 month aniversary on Crossfit.

22:15 as rx'd .... wow did the GHD situps suck!

also had to share the pullup bar .... at a globo gym

M 34/143/5'7'

Scaled to 65 lb thrusters and 30-20-15 pull-ups: 18:13

awesome work Terry! i'll be hitting this one with the coach's from Crossfit Central at 3pm, will post time later today.

F/37/125
Boy am I glad that's over! Whew! Used 65# for thrusters, GHD for situps & back/hip ext. Tried to do the extensions justice- they were tough. My GHD is outside so I lost a bit of time in the transitions.
25:05

GO STEELERS!!!!!!!!!!!!!!!!!!!!!!

Terry M. #223... Great job! Very inspiring! Hope I am still crossfitting @ 65!

M/32/190/6'

Holy Jeebus that sucked.

As Rx'd: 28:27

Worked through the rest day to catch up, so 4th day. Really could have used a rest day before this one.

That last round of 10 thrusters was nasty after the situps and hip/back extensions. Full ROM, ass to ankles.

M/46/160lbs

Modified w/Brand X "Pack":

10/20/30 GHD Sit-ups
10/20/30 Back Extensions
20/15/10 65 pound Thrusters
30/20/15 Pull-ups

18:28

F/38/144ish/5'4"

Scaled to BrandX pack:
Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Used women's weight of 45# (Actually noticed through round 1 bar was marked 40)

22:36

Still felt nauseated when I got back to the office.

24:53, but had to do regular situps because no GHD machine

#194

Marc:

Not a single curl since I started CF ten weeks ago...but my arms look bigger than when I was doing the typical bodybuilding/globo-gym workout!

I think it is all the pullups we do

M/49/1-1-06

Not as Rx'd

Unanchored Sit-ups 10-30-50
Hip/Back Ext., multiple equipment 10-30-50
Thrusters 75# 30-20-10
PU 30-20-10

21:13

More reps, higher degree of difficulty on Hip/Back, higher weight, same # of PU as prev. Injured shoulder a little cranky but not too bad.

Done at Fitness Edge in Williston, VT. Nice box, big, lots of barbells and plates (no bumpers), very welcoming of the guest with the weird workout.

Welcome back, Dammit; don't be a stranger. Good decision JroCk.

How do you do the hip/back extension in one movement? A link to a video would be nice :)

m/38/175

31:37

This one about did me in - lost a lot of time recovering my breath from thrusters and pull-ups. Lots of work to do...

did decline situps since there was no GHD machine...otherwise rx'd.....25 minutes....ouch

m/23/6'3''/220

I concur with the higher intensity of the GHD situps. I began CrossFitting about 6 months ago, and not long after I started there was a GHD situp workout. I received a hemmorhoid for my effort! Be careful, and, as Thoreau said, "Know thyself."
Today's was an ass-kicker.
As Rx'd: 40 minutes. I paused to gab after the second set. Sorry coach.

About half way through the 50 pull-ups I had to go to assisted pull-ups. Other then that Rx'd. 31:02:52. Dry heaves about 60 seconds after I finished. I usually workout in the evenings but took the day off. Maybe my body wasn't ready for this.

1st & 3rd round decline situps, 2nd regular

75# thrusters rounds 1/3, 30#db thrusters round 2

100#asst pullups, last set 10 100# pulldowns/10asst pullups

47min

#245
You have your hip in front of the pad on the GHD machine and I believe these are also called "snakies". Extend your hip THEN your back to go up and then on the way back down return your back then your hip. One. etc etc. Your hip is NOT static like in a normal back extension. A pretty mean exercise.

37 Minutes. Almost died

75# thruster
a concoction with a swiss ball for the sit ups to resemble GHS
j pull ups
= 26:41

Yowzer! I am behind on the wod’s and day 3 of working out, my rest day is tomorrow. So, after the PC/dip workout, and then the OHS workout yesterday, followed with my brilliant idea of doing handstand holds and BP’s, my shoulders are F-R-I-E-D. Tomorrow is my “coffee” day and I cannot wait! (starbucks plain coffee is my vice, and one I reserve for only the weekends)

Today did not feel as much met-con as it was just mustering through with my shoulders ;) Gotta love it.
Erin

145lbs/32yoa

21:35 with a sub

Had to do some subs for the GHD Sit-ups. Since we are without a real GHD, we found use for the large inflatable ball. I sat on the ball and wedged my feet under the bench (about 8-10 inches off the ground), then reached back to the floor and did a sit-up. I'll be the first to say that this is not a legit sub, but that's all I could do. We do have a back extension apparatus, however I don't think it works well for the GHD sit-ups. Everything else was as Rx'd.

I concur with the rest of the posts about GHD situps. When I first began my CrossFit adventure, about 6 months ago, I received a nice hemmorhoid for my efforts. Be careful, and know yourself and your limitations.

Today's was a whopper! As Rx'd 40:00.

Sorry coach, I paused to gab after the second set.

F/42/5'/6/124

Subs...decline bench stacked on magazines for ghd....gms for bhe....65# for thrusters...

Otherwise as rx'd

28:18

M/39/5'6"/193

Pullups killed me today. MANY broken sets.
Used the Smith with a bench to do GHDs... back extensions on a machine (meh), and pullups on Smith with hands and grip all over the place.

All tolled - 47:23

Wiped.

Wow!
As Rx'd in 32:20

M/28/6'1/205

As RX'd 21:47

20 minutes after the WOD and I still feel absolutely awful... great WOD!

M/34/185
26:23

78"/230

That Sucked! Scaled reps on GHD and HBE to 10, 20, 30. All else as Rx'ed

33:22

Worst I have felt in a while. took over 30 min to fully recover. almost had to get a sub for my 7th period class!!

m/19/145/66"

as rx'd

23:50

that was my first time doing this WO, next time I'm gonna do much better, but i feel ok with my time. i was worried i was gonna get like 30 minutes.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

I did ring pullups instead of regular pullups. More because me and Brady did the WOD at the same time and we only have one pullup bar.

Time 23:58

Subbed jackknife situps for GHD; everything as RXed: 27:44.

I felt pretty winded; could have had a better performance. I think I need to eat more.

How deep into the squat should I go for the thruster?

28:14

the third round of GHDSU's got me...

WOW! I never want to cheat again off the zone!

Almost as Rx'd 29:40 (arms weren't above head during GHD sit-ups),really happy with going sub 30.

First time doing hip+back extensions, great exercise once again my core is burnt! And I'm not a huge fan of thrusters....probably my least favourite exercise. All said and done though by far the worst I've ever felt after a WOD, really thought I was going to meet pukie today.

rx'd: 21:51

M/27/192/75"

I subbed GHD for my Abmat and kept the rest as rx'd. I finished in 39:03. Man, my endurance sucks. It's getting better. Still not anywhere near what it was last year, but improving.

28/M/140

That virtual shoveling/pullup workout gave me the worst DOMS I've ever had in my right biceps. Still sore so I skipped the pullups in this workout.

Regular situps
35 lb good mornings
Thrusters as rx'd

17:38

M/55/225
just getting back to it after a layoff.
Pack
45 lb. thrusters
24:59

as Rx'd
15:55

thrusters first set broken into 15/15
thrusters second set broken into 15/5
pullups first set broken up into 20/15/15
second set of pullups into 20/15
All GHD sit ups and Xtensions unbroken

Was aiming for sub 20...guess i underestimated myself..great WOD!

scaled 85lb thrusters
23:21

m/35/216/5'11

32:04ish

This workout was really deceptive. Something said skip today cuz I wanted to be a wimp...then I looked at the first set and said "it's not that bad"...20 something minutes after starting the workout, my strength was zapped and my vision was tunnelled(sp).
TGIF (5/2 split)

somewhere in the 32:00 range with subs on the inflatable ball for GHD

24:45

situps on a situp bench
back extensions from the ground
65 lb thrusters
mostly jumping pullups

as rxd.........17:57....jb

Hey I'm leaving for navy boot camp in great lakes on the 27th of this month.

I'm really worried about keeping in shape, my friend went through and the PT they do isn't enough to even maintain the fitness level crossfit has got me into, and I'm even more worried about my diet during the 9.5 weeks or so.

I'm going to try to eat mainly paleo, but I've heard it's hard to do. Does anyone have any tips/advice, greatly appreciated.

#206 Keith D. Sonnon is the man. Looks like a lil bit like CF. Probably a ton of focus on mobility. He emphasizes overcoming fears to allow you to flow better. Being loose is critical to athletics. Being rigid will slow you down. The CST and Pasara Yoga are both great programs and I incorporate many of histeachings to my students.

m/20/165/5'9"

33:15

subbed good mornings/sit-ups on decline bench

need to be stronger or use lighter weight to get full metcon experience. rested way too much b/c of those thrusters. abs need a ton of work also.

33 yom 220 bwt

wod:
subbed unachored straight leg abmat situps for ghd
other 3 as is

time: 23:28

32m/5'9/180 recovering from foot surgery and frozen shoulder.

31:07 (65lbs Thruster, abmat situps)

I almost met pukie. He was knocking on the door. I hate thrusters.

M/23/5’11”/195

RX’D 19:19 with half beginner GHD sit-ups and half full GHD sit-ups

First time with GHD sit-ups (all I can say is wow)

Go crossfit

26/5'9"/134

Modified a lot on this one...

22:20 - Abmat sit-ups, rdl's with 15# dumbbells, 30kg dumbbells, and pull-ups. Was really sucking at thrusters today, which in turn made me suck at pull-ups, and then sit-ups and then rdl's. Dang...this whole thing was awful today!

#265 -- for the thrusters, do a deep squat. At least to a dynamax ball (or equivalent height) or go all the way "ATA" -- ass to ankles!

about 39 min

subbed:

Incline situp-least
Jumping PU's

m/33/165/5'10"

rx'd 23:57

50 GHD sit ups in third round were brudal

gotta luv it

M/31/170 5'7"

Subbed sit-ups for GHD and floor back extensions for hip and back extensions

29:29

m/37/76/200

75# thrusters

24:50

24:07
Subbed good mornings for back/hip extensions

30/ female/ 135 lb

subbed 55# thrusters. all else rx'd

24:56

10-20-30 situps and back extensions
30-20-10 30kg thruster pu

in 18:39

Bwt: 139

As Rx'd

17:05

This was super hard. Spent most of my time on the ghd... ouch

36m/5'6"/161 No sleep for 36hours so a little tired going in so Linkin Park/Jay-Z and a big can of Relentless and with encouragement from Mike an instructor at the Globo gym did it in 38 mins 14 secs as Rx'd!

Soon of to Kandahar(late March),Afghan, any other crossfitters over there?

Not as bad as it looked.
As Rx'd: 28:15.

Still pretty brutal though. Can't wait for tomorrow.

18:09

subs: anchored sit-ups, supermans, 75# thrusters

# 194,
"Does the WOD ever call for bench/incline press? Bicep/Tricep curls? These wod's seem to be heavy on pull-ups/push-ups...also heavy on legs and shoulder exercises as well. Can someone give me any insight?"

Marc,
This may shed some light for you. CrossFit places heavy, if not exclusive, emphasis on functional movement. As such you will probably never see a bicep curl or tricep extension in the WOD. There is simply no analogous movement in life where you would isolate a muscle like that. You will see some WODs with a bench press, but not many.

If you are worried about putting on size, give everything you got for the WOD and get yourself on an appropriate diet (check the forums for more info.)The size will come and you will be a more balance athlete. I also highly recommend the CF Journal. The information in there will shed much more light on the exercise methodology and nutrition than you'll ever pick up on the boards.

Hope that helps. Good luck.

what a disaster

subbed 75# thrusters and did 10 GHD sit ups per round (finished the rest of sit-ups on slant board)

33:24

I finished 45 minutes ago, and am just now getting over the nausea and lightheadedness...not a good workout day

28:30
Straight legged situps on bench instead of GHD.

m/170/27

16:44 rx

Crossfit Tri-cities
Illinois

18:39
Done at work used 50lb box for thrusters.
Pull-ups deadhang on ledge.(Brutal)
Sit-ups unanchored.

m/41/163/6'

as rx'd:

25:27

m/22/6'/196

I worked out at my old high school coaches weight room, and I didn't have internet access. I was going to scale back the number of GHD sit-ups because I am not conditioned for lots of them. Buuuuuuuut, I totally muffed the other reps. I did 50 reps of thrusters on the first set...Oh, and I back squatted prior to the WOD.

Back Squat (3x5)
315-315-315 (after warm-up of course)

Goofed WOD:
10 GHD
10 H/B Ext
50 Thrusters, 95#
30 Pull-ups

20 GHD
20 H/B Ext
30 Thrusters, 95#
20 Pull-ups

30 GHD
30 H/B Ext
10 Thrusters, 95#
10 Pull-ups

21:11 as I have written.

I'm not too upset about goofing it up, because I wasn't going to Rx the GHD's anyway. I'll be traveling and won't be able to finish this cycle, so I needed a tookus kicking.

any tips on what i can do to work up to 50 pullups? after about 30 total i am toast for a good while...

As Rx'd, Ghd's on a inclined GHD machine...but seemed to still have full ROM.

18:21

Friend commented i was still too out of breath to talk about 10 minutes after WOD completion, love crossfit.

First time doing GHD situps (and I read all the scary stuff about them) so I scaled them back to 5, 10, 15. Everything else as rx'd.

29:18

26:01 as rx'd.

That was a challenge. I felt like I had to throw up for a few minutes after finishing.

Scaled up by adding a half mile run to each round. Time 29:48.

A little technique sure helps with those thrusters. The arms actually get to rest if the bar is racked properly on the squat portion. Pullups were good today, I have almost developed a "bent leg kip." I am plagued by a low pullup bar in my gym.

cooldown: dowel snatch drills x 3 (power snatch, OHS, back push press, snatch balance); dowel jerk drills x 10 (jump-land-stand).

25:17

75lbs thrusters

M/5ft 9in/150lb

34:43 as Rx'd

Thrusters are weakest area.

22:51
my god those thrusters punched me in the face!You guys and gals w the sub 20 min are studs!Thats tight work

75lb thrusters: 23:04

as RX'd

27:45

TOASTED!!!

39/m/190

sub 45lb good mornings for h/b ext
incline situps for ghd

20:28
home

Back off, b*tches - that's MY paella! Luv ya, Candace...

#219 - Lake Merritt, Oaktown

Hey everyone! I am a VERY new and inexperienced crossfitter. I did the last 3 day round and the rest day and today's workout (very brutal) without commenting, timing, or really worrying about the weight I was lifting. Now I think I am ready to start commenting and embarrassing myself with slow times and low weights, haha.

Comments on today: I used 75lb bar for the 2nd and 3rd sets of the thrusters. They actually felt GREAT, and I failed right at the end each time. Enjoyed that. The pullups are just too much for me still, did a lot of jumping pullups :(

did this one with speal and eric at cfpc... its a tad higher elev than home at cfuv. thanks guys, you tore it up... i think i finally caught my breath

24.03

m/24/5'6"/160

Scaled:
GHD sit-ups 10-20-30
hip back extensions-10-20-30
thrusters with 2x35lb and 18lb Dive belt 30-20-10
PU 50-35-20

25:22

I wanted to die, just for a quick five minutes...

m/39/6'/233

incline extension thing, for hip&back extension
tried some situps on it but wasnt really taxing so switched to anchored incline sits on old school ladder board
at least 5 good dead hangs per round sometimes ten, the rest jumpers. 24 minutes.

26:55 new pr by 5 mins
thursters are still pretty weak.
still not 100% recovered from back injury... but still beat my last time. preforming GHD and back extensions worried me a little...

I am fairly new at this... Prior I was what many call, "GLOBO" GYM type. These workouts seriously hurt me everytime.

26 M/5'11/185 20:59 (Probably cheated a lil on thrusters on last few)

F/5'10"/180

cfwu then

Puppies:
10 ghd Sit-ups
10 Hip & Back Extensions
45 pound Thrusters, 20 reps
20 assisted Pull-ups (gravitron)

10 ghd Sit-ups 10 sit ups
20 Hip & Back Extensions
45 pound Thrusters, 15 reps
15 assisted Pull-ups (gravitron)

10 ghd Sit-ups 20 sit ups
30 Hip & Back Extensions
45 pound Thrusters, 10 reps
15 assisted Pull-ups (gravitron)

time 22:07 excluding wu

Wow, that was bad. Upon finishing that up, I didn't think much of it, but by the time I got back to my place.....I thought I was going to die.

27/M/207

Did the GHD Situps on a swiss ball versus the horizontal back ext bench. I don't have access to one currently.

22:19

Oooph!

58/M/195 subbed Abmats, SLDL @ 55 lbs. 38:52

48/F/125 subbed Abmats, SLDL @ 35 lbs, 45 lbs. thrusters. 27:38

Can't get to the gym to do this WOD, daughter is ill so could not even get to the garage. Have been in the house all day. It's been a long day, with no gym at the end for my bit of sanity. The worst bit is it's her birthday today, what a rotten day to be ill.

No Fun

Scaled this one.

GHD: 10-20-20
Backext: 10-20-20
Thrusters 45 pound: 30(15+15)-20-10
Pullups: 30-24-12 in sets of 6, 60-90 sec rest.

About 28-30 minutes.

I have some work to do!! But looking forward to it! Vasaloppet in 6 weeks !!

my lower back and my shoulder don't help me hahaha as RX 26:23 it was tough very tough....ABSOLUTE LOVE IT....
It wasn't a good day but hey!! Loose today win tomorrow!!
By the way after the WOD it took me 25 minutes to recovery from the wort headhache of my entire life.....
Love crossfit!! 3-2-1 GO

32:21
asst. Pull Ups
1-8:46
2-11:31
3-12:04

this is 16:19 faster then 8/12/08...

i forgot...SORRY FOR MY TERRIBLE ENGLISH....i know guys it makes you all wanna cry sorry =)

After cowering in the fetal position on the mat for a few minutes my boss says to me "Are you dead?"

My Reply "No, this is worse"

The good news is that my hands aren't torn up. Bad news is I can't feel the front of me. And if I had to choose its my favorite half, so that's un-fortunate. Good times.

M/38/195/5´11" (US Air Force)

Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time 26:20

Outstanding workout

As Rx'd (but sharing eqpt, only 1 GHD)

37:15

Congrats to my GF on her first full CF work-out!!!

Scaled for her to:
GHD as rx'd
5# dumbbell thrusters
partner pull-ups (ie extra thrusters for me)

I quote
Z "Aren't we going to do some aerobic first?"
J "Just wait for the thruster, then ask me"
15min in
Z "I think I'm going to throw up."
J "How's that oxidative pathway holding up? Still want to do some aerobic?"

36 M 166#

As Rx'd 22:24

10 Ab-Mat Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 Ab-Mat Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 Ab-Mat Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

25:03

BW 172.5

as rx'd

21:01

Ouch!! It was great getting to do this w/ Nolan from CFUV and Speal. Not sure if I was doing the hip and back extensions correctly, but they definately took me a while.

oh god, almost had a visit from pukie several times...

28:52 assisted pullups with theraband

As Rx'd

25:40, didn't feel 100% today either. Just worn down some.

ouch is right...
i weigh 210 lbs.
I got done as Rx'd

26 min. and 17 sec.

42:32 as rx'd

I honestly thought I'd have to cheat on this one.

NOPE! Did it all as RX'd all the way in 25:08

I this Crossfit thing works pretty dern well.

M 34/6'7"/200lb

16:45

27/M/64/148

as rx'ed, but with 105# thrusters.

22:32

Pullups are usually fast for me, and i had to break them up a lot more than usual. I can see this time dropping by 5 minutes easy with a kipping friendly setup.

45/183

24:00

40 GHD done full range, the last 50 to parallel.

Candice You still Look Whicked Hot!!! Time was Real quick.... held off Pukie until 1 min after last pull up.Then EXPLODED I think that was the toughest part! I always knew i was going to puke but fighting it off to the end to keep the quick time was mentally brutal..BUT WE ARE CROSSFITTERS AND THAT IS WHAT WE DO!!! because its fun, RIGHT

49.50

36/m/5'8"/189
34:47
subbed GHD sit-ups with straight leg sit-ups on a decline bench

44:38
I had to use globo-type equipment for SU & BE, no GHD. Also, 65# thrusters.
This workout owned me. I almost quit after the second round, somehow managed to finish.

Elaine in Scotland, tell your daughter happy birthday and get well soon.

the porch

24:16

40-ish minutes? Maybe, something like that? As Rx for women, thrusters at 65#. Loved it. (And, you know, hated it too, but mostly loved it....)

Anyone else here going to the Barbell Cert in Redmond, WA in Feb?

as rx'd 33:03

m/34/5'8/150

WOD as rx'd 18:59, thrusters kicked my @$$, other than that not as bad as what I thought it would have been.

Substituted Abmat sit-ups for GHD sit-ups. Time = 19:45

26min 6sec, dizzy

By far one of the toughest workouts I've done since I started CrossFitting six months ago.

As rx'd: 28:30

M/5'10"/183lbs/38

scaled and subbed, like this:

20 reg situps, 20 reg back ext, 20 TH-95, 30 PU
30 " ", 30 " ", 15 ", 20 PU
40 " ", 40 " ", 10 ", 15 PU

24 killer minutes on the nose.

whoever OPT is: WOW

Comment #108 - Posted by: fat ftony

Fat Ftony, welcome to CrossFit.

25 min
had to do 65 lb thrusters

3 months in...

pack scaled, time = 11:31

ready to come up to the porch.

lower back is may be in a world of trouble tomorrow!

M/34/5'10"/200lbs.

Subbed regular sit ups for the GHD's
Subbed Good MOrn's w/ 45lb. bar for H&B Ext.'s
Thrusters and P.U.'s as Rx'D

21:40

m/42/207/5'11

28:36

Performed in a "Globo" gym with nice people and proper equipment. No "Box" within an hour radius...thank God for the "Globo" gym owner because he allows me to workout with all the proper equipment for $33/month. Only thing they lack are rings and a rope. Traditional lifters are actually watching me progress with crossfit exercises and showing more interest as times passes (at first I probably looked pretty pathetic).

It is easier to attract bees with honey than with vinegar.

I certainly don't mean to be a hater but if you are doing this workout with full ROM on every rep and are doing it in 13 mins, please video it because that is hard to believe. Some of the best CFers are doing it in 15 mins. If you are and it's legit kudos to you and you are a machine. Anyway great workout!
M/31/200/6'1"
28:42
acquired a spliting headache after rd 1 but battled through.

30/m/5'11"/200

As Rx'd

18:18 (PR) over 5 min. better than last time

Upper arm is still painful for whatever reason. Did 10 rounds of 10 GHD situps (off the swedish ball w/ feet under bench) and then 10 rounds of slideboard (:30 on/1:00 off).

Day 4 of Crossfit
M/20/6'1/205

As rx'd 24:36, pullups hurt me, but the kips are comin baby, the kips are coming along nicely.

36 min but sub normal situps, 45# thrusters, bench BE's

Shoulders shot from surf session in AM. WU=3 mile run with Bo

WU- 3x's 15 squats, 15 sit ups and samsons
30 lbs. thrusters
Pu's@ 30 assist
round 1 did 10 hip and back.
round 2 did 30 hip and 15 back.
round 3 only did hip. Because I was tired and because a guy was waiting on me.
31.30

subbed 65# thrusters
subbed straight leg situps
subbed good mornings with 25# plate

did this one at work and got a call after 22 good mornings in the third round. time was 16:25. came back and finished with total time 18:59. really doesnt count since I had about a 20 min break in beween!

27:58

As rx'd except no GHD @ globo. Used 45 deg back ext platform.

25/m/5'11"/175
As rx'd
31:58

Subbed jumping chins

62 mins.

Two questions: 1) is it better to go for the weights and reps set out in the work outs for beginners or do I scale the reps down so that it doesn't take me forever to complete the WOD? 2) I had a weird sensation in my ears at the end of my 2nd round. It was like I had a blockage in my ears, my hearing was mutted, and I was slightly dissay because of it. This has never happened to me before. WTF? What happend? How do I ensure that doesn't happen again?

Any comments/suggestions would be greatly appreciated.

Don't have GHD machine, so substituted flat bench with straps for my feet. Other than that as
Rx'd. Nearly killed me! 25:30
Does anyone else get severe headaches after really hard workouts?

6'1" 202 25 m: 27:24 been consistent with crossfit for about 5 weeks now.

22:58

Ouch!

18:13 tuff 1 for me . GHD's kicked my @$$!!!

*********LOST AND FOUND**********************

Pukie has been located....now hiding in a corner at a Snap Fitness in Wisconsin.

22:27

That was a nightmare
40 min...
terrible showing I forgot to eat lunch...

as Rxd

29.00(PR)

old PR 36.28 getsome

Hey guys, I just started last week. The virtual shovels were great. I dig holes for work, so it felt like a day at work. :)

I really don't have _any_ equipment, so I have to be very creative. Heading out to the playground now to do today's... ah 16 degrees in new york. should be fun. I don't have a bar for thrusters so I'm going to use a rock or something. I figure something is better than nothing. Anyway, nice to meet you all... :P

f/42/115/5'

as Rx'd (75 lbs womens weight)
time: 26:33

my arms and legs feel like spaghetti.. :)
those thrusters are tough after GHD..
PR by about 5 mins and this time ten lbs heavier!

Great work OPT and SPEAL.

did ghd situps on stability ball
subbed hip/back ext w/45# good mornings
thrusters and pullups as rx'd

27:50

as Rx'd
24:17

WU: OH Squats, thrusters w/ bar, push ups, sit ups, supermans x 2 sets of 10 each.

WOD: sub'd in military situps and supermans for GHD situps and hip/back extensions. 16:50.

Painful.

my first post...great fun reading and learning from all of you.

41:10

m/44/175

subed anchored situps and med ball no GHD amchine all else RX'd

22:14

0:22:45

As Rx'd other than 65lb thrusters... gotta work on those suckers BAD!

M/20/69"/147#

Effin' A, Cotton, Effin' A!

I feel horribly wonderful after that one.

As rx'd 31:22

M/24/6'2"/170#

M/29/6'3/175

29:22

Subbed situps and supermans and used 75lbs.

24:38

30M/5'6"/163#

I started my afternoon at 12:00 with the lunch of champions - a Reuben Sandwich & garlic fries w/ ketchup & tobasco. Thought my lunch had settled by 2:15 at which time I decided to hit the gym for this wod.

It became immediately apparent that my lunch hand indeed NOT settled yet as I struggled my way through the workout.

At 17:16 into the WOD, I made it to pull up 16 in the round of 35 at which time I involuntarily threw up in my mouth a little bit. Unfortunately I lacked the testicular and gastro-intestinal fortitude to continue with the wod. I hope to try again tomorrow or Sunday with a better pre-wod nutrition plan.

Feel free to commence with the ridicule and personal insults. I deserve them.

Scaled to BrandX pack:
Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Around 20mins - stopwatch stopped... a lot of jumping pull ups

rx'd
65# thrusters
23:38

m/30/6'/215

subbed situps and supermans, no GHD machine here
subbed 80lbs for thrusters

Total brutality

23:13

29:17

40 min

That was brutal. Almost met Pukie three times in the gym and almost once on the walk home.

cfwu x 1
500m row

WOD sub Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

16:27

substituted straight legged sit ups on an inclined bench for the GHD's

38 minutes

21:14

At first I was mad the glute ham devlp. was so far from the pull-ups and thrusters in my gym, turns out I needed every second of rest during the walk between them.

M/40/185

Subbed sit-ups on an inclined bench.

28:10

That was tough. Damned thrusters.

More better faster

37/m/6'2"/190

Rx
41:52

I am wrecked.

I was seriously beginning to wonder if I'd get an abdominal strain. Also, my pullups are just horrible.

First time I've ever had to tap out on a WOD...even after I cut the situp and hip/back extension numbers in half to avoid rhabdo.

Made it through the first two rounds in 17:34 then was absolutely demolished. Being exhausted and food and sleep deprived while running recruits through the Crucible for the last three days probably didn't help much. Oh well, gotta get things going again somehow.

20/M/175 5"10

17:17

Halved the WOD. Used 50lb Vest

# 369
I also get that ear popping or blockage, I think it's from straining rep after rep. As far as the scaling; do what you gotta do. You don't want to be in the gym forever, but you want to be pushing hard, that's were coaching comes in handy.

m/29/5'9"/165#

Subbed thrusters for shoulder presses. I have some soreness in my left knee so thought i'd better lay off it. I wasn't sure about the weight, but thought it should be a little lighter than for the thrusters, so I went with 65#.

Rx'd - 24:14

I got super dizzy on the last set of GHD. Stopped at 17 and finished the rest as required, but extremely broken!

Felt strong until dizziness kicked in.

33:27

Aloha,

Jordan

As Rx'ed:

Time: 20:59 minutes

Correction to 403:

For time:
10 Yogaball Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 Yogaball Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 Yogaball Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 20:59 minutes

As rx'd: 24:31
Ouch! Pukie came 10 minutes after. Still have a headache. That was awesome!

Open legged situps
45# good mornings
95# thrusters
Kipping Pullups

21:13 (over 4 minutes less than my previous time)

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Thruster 45lbs x 5-5 65lbs x 5.

As rx’d: 32:04
Foam roll after
Compared to 080811: 36:52

m35/168/5'8"

27:54 as rx'd

1 cycle plus two days off, then this...ouch.
As rx'd except roman chair for back ext and swiss ball for GH sits. I think though as rx'd would have been the same due to time lost waiting for equipment in gym.

24:45.

22 / M / 5'9" / 127lb

Scaled to BrandX Pack
GHD ------------10 | 20 | 30
BackExt --------10 | 20 | 30
65lb thrusters -20 | 15 | 10
Pull-ups -------30 | 20 | 15

26:22

The pull-ups held me back the most... until round three on the GHD. Ouch. I got the screwy ears/dizzyness/headache too.

As Rx'ed

24:05min

Thrusters really slow me down and tire me out, other than that it was a great start to what i think will be a great triplet.

Congrats to all who finished, it was a doozie

I love this workout. To tell you the gains that a person can make practicing crossfit I went from 49:06 in August to 29:03 this run through.

God I love the pain.

Keep them coming

32/m/230#

rx'd 26:02

Done in our garage gym that was 10 degrees hands frozen super painful to hold the bars

as rx'd 18:15

as rx'd
15:09

i think its like 15degrees outside
which makes breathing really easy

haha

GETSOME !

M/23/163

22:52
had to sub GHD sit-ups with decline situps, other than that as rx'd

This one freaking killed me
as rx'd
21:22

Subbed the hip-back extensions with:

back extensions (good mornings) with a 15lb "Body Bar"

otherwise as rx'ed:

32:05.08

As rx'd: 38:32

Knocked a lot of time off since last go around. The Clown was hanging around afterwards for a while...

First set of thrusters were hard as I couldn't find a comfortable hand position on bar.

Lots of room for improvement.

Nice back and shoulders on the girl in the picture!

21:49 as Rx'd (PR - 24:18 last time) Felt Really gassed today and had a whopping headache afterwards. Glad its over! A good workout, but tough!

and now I will relax and watch part 2 of Coaches speech....

I love the CFJournal!

M/32/175/6'

19:20
Did a lot of jumping pullups. I just can't seem to make any headway with the strick pullups yet.

As Rx'd

23:46

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 3x12; Burgener WU.

As Rx: 22:04.

Cool-down: hamstrings stretching; foam roll.

PR by 4:24. Hand touched floor on GHDSU; thrusters to 11-inch box; strict pull-ups. Afterward, this one kept me flat on the floor a lot longer than usual. Very happy with my effort.

25M/6'6"/235lbs

as rx'd: 20:22

20:14
as rx'd with kipping pull ups with band
65lbs thrusters

Due to lack of equipment my friend and I had to sub GHD for regular sit-ups, and hip/back extensions to good mornings. Everything else was as prescribed.

Ryan M/22/184/5'10
28:17

RJ M/22/175/5'9.5
31:06

45/M/6'/180

I CALL IT "TARZAN"

21, 95 POUND THRUSTERS
5, 15' ROPE CLIMBS
15, 95 POUND THRUSTERS
3, 15' ROPE CLIMBS
9, 95 POUND THRUSTERS
1, 15' ROPE CLIMB

TIME: 12:42

DONE AT CROSSFITNWT. GRIP WAS FAILING BAD!!

MORE PRACTICE NEEDED. JUST NEEDS SOME POLISH.

CHINA GROVE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Part 2 is brilliant!

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Time: 23:27

Scaled and modified as noted:

M/41/5'11"/190

10 unanchored sit-ups
10 unanchored supermans
30 95# thrusters
30 pull-ups

30 unanchored sit-ups
30 unanchored supermans
20 95# thrusters
20 pull-ups

50 unanchored sit-ups
50 unanchored supermans
10 95# thrusters
10 pull-ups

25:58

F/38/5'6"/140

10 unanchored sit-ups
10 anchored supermans
21 65# thrusters
21 1-pood KBS

30 unanchored sit-ups
30 anchored supermans
15 65# thrusters
15 1-pood KBS

50 unanchored sit-ups
50 anchored supermans
9 65# thrusters
9 1-pood KBS

19:39

27:51 pr by 6 min
sub -10 decline situps

cfe: 10 x 200 repeats all around 45 sec

oh, and not to brag, but i have a globo gym story that tops them all: my gym was hosting an 'event' for a class called nia, and this class was being held on the basketball court in the middle of the gym. there was about 90 mostly middle age, overweight women there who started cheering wildly when the 'master teacher' arived. and it all got 100% worse when they started blasting a horrible mix of weird techno/ eastern meditational music out of huge speakers, i had the ipod cranked up much higher than usual and still couldn't drown it out. then you should have seen the belly dancing/ ti chi/ karate/ budist munk chanting/ disco dancing that they called a workout. that def. didnt help my already suspect motivation....

SUBBED GHD Situps w/ full range incline sit ups

22:40 M/23/185 5' 10"

Had a friend do it w/ me, he Beasted it in 23:10 and never does CrossFit.

30m/175

27:10

hip extensions (not back and hip)
chest to bar pullups

29:11

25:16 at st. 5

Was this Fran's jealous step sister? Great workout but arms still so sore. Pullups getting stronger day by day. Guess after 300 in 4 days I should improve! You know its tough when your big strong 400 lbs deadlifting bf is struggling with the round 1 thrusters....subbed supermans/ab mat situps...Rx for girls..25:23.

...post 154, made me laugh!

only the first two sets after that my hip felt like it was going to explode.

reps as rx'd
did first 25 pullups unassisted then the rest of them assisted
GHD was broke so held 25 LB weight while doing back extensions and sit ups
65lb thrusters

CFWU x 3 mod'd to just 5 pullups though

WOD as Rx'd

39:45, 9 minutes better than last time but nearly killed me, pale as a ghost and fought off pukie with water--lots of it.

Just off Fran yesterday as I am travelling tomorrow--great timing.

25:52 rx

pr by about 4 min

6'1/210/37

26:48 as Rx'd

25:56...subbed bench/smith machine for GHD's

20/m/200

22/m/229/5'8"

38:47 Rxd.

Theresa
65lbs - 20 Thrusters then pulled a thigh muscle. Switched to push presses. Timer was turne off about 27 minutes.

Mark
As rx'd 27:55

37/m/6'1''/240

as rx'd: 22:57

Damn it's cold in my garage (35.8 degrees), but still warmer than outside (6 degrees).

The thrusters just take everything out of me for the pullups in that WOD.

21:40 as Rx'd

My GHD's were getting pretty pitiful on the last round, and I was doing them on an angled setup not horizontal and not exactly totally extended. I'm still new at this CF stuff, lol.

I'm just glad I made it through. Followed WOD with:
Back Deep Squat: 135x5, 185x5, 225x3, 275x3, 315x2, 335x6 Preparing for 5x5 routine.

later,
b
m/32/5'8-1/3"/175

29:50. Killed me. Wanted to go sub-30:00. Think i can go under 26/27 min next time.

#164 Julie

your comment was pretty funny! hahahaha Im still picturing the ice on the pull ups bar grip thingy! hahaha your too funny! :)
thanks for sharing that...good luck in with your training endeavors-I know its tough with kids but hang in there!

23:06

M/44/5'8"/168

as RX'd

TIME = 28:59

24:12

WOD ,as rx'd,
20.20.(pr) last time 23.18.
was hoping for sub 20,but as usual,thrusters
totally wiped me out,plus half squat guy kept trying nick ma thrusters bar and have a conversation wi me while i was hangin fae the pull-up bar,gym quiet the night,ma ears urnae sore.(only kiddin).

little run and stretch to warm up.
Then WOD as rxd.
25:55, ended up breaking up pull-ups a lot because of ripped open callouses.

23:48. anchored situps

27:38

Scaled thrusters to 75lbs; Zeus, I hate thrusters. Anchored abmat situps. Avg HR 169, peak 183. Thanks for a beautiful job again Bingo. Speal and OPT were awesome, but considering that he's almost twice their age, Calgary Colin #181, gets my vote for most incredible time of the day.

as Rxd....16:25 :)

m/32/215

16:32

Abmat sit ups

F/45/5'2"/126

GHD Sit-ups with no back hyperextension
45 pound Thrusters
Pull-ups: 1st 6 kipping remainder all jumping

25:44

M/47/5'9"/175

As Rx'd 27:48

Oh how I hate thrusters...

Repeated the humiliation workout from last week:
5 Rounds

3 Back squats, 1.5 X bodyweight
4 Muscle ups
5 Handstand Push ups

10:42

At least I finished this time

AS RX'D...34:40.55. I SUCKED HARD. I GET REALLY BITTER WHEN I HAVE A BAD WOD. I NEED TO WORK ON GHD SIT-UPS AND HIP AND BACK EXTENSIONS MORE!!!

34/M/210

29:35 as rx'd

Just when I thought I was making good progress....did not finish. Made it through 2 rounds and then the thrusters on the 3rd toasted me. Got a sudden headache and thought I was going to be sick. Might have something to do with a poor diet today, I've been eating the zone and had tons of energy in the workouts till today. Oh well, try again tomorrow.

Man this one kicked my butt. Pukey was eyeballing me the whole time.

as rx'd

40:16

pu's are getting better though

comment #398: Love the description of what your muscles were about to do

Mine felt about the same, starting the rhabdomyolisis, but pushed through, but I'm sure over the next week they'll atrophy as I sit and don't move while I recover from today. Not really I'll be back on it tomorrow, looking forward to what hellish workout is next! O and I want to meet you people that are pulling off 18min and less, ridiculous!

M/24/165/6'11"

I overworked my shoulders two days ago so I did the thrusters with 75 lbs instead of 90 lbs.

30:21

F/22/5'6"/140

As rx'd
30:15
Damn boner arms got me again. I didn't think the GHD SU's and pull-ups would be as bad as they were

Subbed 95# OHS. (did fran on Wed)

18:13

About 30 minutes (give or take a little)

Quite horrid actually.

M/32/5'4"/147
Subbed GHD situps with stability ball with feet anchored and regular back extensions due to lack of equipment. Thrusters and pullups as RX'd.
15:37

CFWUx1
25:35

32/f/5'4"/130

65# for the thrusters, GHD situps, all chest-to-bar pullups, and I did good mornings with 45# instead of B.E. because of equipment shortage. We did Rock-paper-scissors to see who got to use the GHD first and he won!

27:25

The CTB pullups definitely slowed me down. Still, probably coulda gone a little faster.

F/45/125/5'2"

Rx'd w/chick-weight 65# thrusters.
TIME: 27:30

That was just awesomely crazy bad lol.

3rd crossfit workout

M/27/74"/233

38:53

50 Pull-ups (95% jumping)
10 horizontal Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps

35 Pull-ups (100% jumping)
30 horizontal Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 20 reps

20 Pull-ups (pull-up machine)
50 horizontal Sit-ups
50 Hip & Back Extensions
65 pound Thrusters, 10 reps

F/5'3/135

Used the female weight (65 lbs) for the thrusters and jumping pull-ups after the first 8 pull-ups kicked my butt and elbows.

GHD sit-ups and hip back extensions and # of pull-ups and thrusters were all as r'xd.

26:07

Theresa - approx. 25-30 minutes
a not so funny comedy of errors...
the timer (aka - spouse) didn't work
at # 18 on first set of thrusters felt a strong 'pull' in the adductors, couldn't continue w/ thrusters & switched to push presses. Not the same by anymeans but I needed to complete the rest of the workout in some similar way, shape, or form.
(65# on bar & banded pull-ups)

Scaled for Shelly, Keyra & Courtney:
Shelly - 24:29
Keyra - 20:31
Courtney - 22:16

hehe somebody early on wrote "can I call in sick?" HAHAHA Aint THAT the truth.

as RX'd 27:10
Brain shut down on 2nd round of pull ups.
Lucky Benno can count, or I would still be there!
I can go so much faster, just need to be more strict with rest.
Zone diet working wonders.

32/179/m
WOD:
Subbed abmat situps for the GHD situps
Subbed 24" box jumps for the hip/back extension
otherwise as As Rx'd

32:37

OUCH! Just my 5th day doing Cross Fit.

44:57

Could only get the first 30 pull-ups, and I did the rest as negatives. I did 20 GHD Sit-ups but back gave out after that. Everything else was as rx'd. Slow, but getting back into it which is what I'm really happy with.

25:24

Subbed hip extensions for hip & back extensions.

#164 and #178~Julie...you are a WARRIOR! Loved reading your thruster/fleece and pull up/leather glove/lick comment! NICE!! And I thought my garage at 20 degrees (went to 40 with the heater kicked on) was bad enough! You're awesome!

#183 CMalz~NICELY DONE WOD BUDDY!!

well i accidentally did the guys weight for thrusters... (ie- forgot to scale)

As rx'd -95lbs

43:34 minutes of stupid

at about 20 min in on my last round of hip/back extensions had to quit about 15reps in due to risk of throw up.
had 100 lb assist on the pullups (still needs lots of work)

btw I fell off the equipment on the GHD sit-ups (feet slipped out), looking real cool in the gym :p

and did you guys see this?
http://www.youtube.com/watch?v=UNw_6DnFJ90
boy he is strong

28:10 as rx'd

Check out CrossFit at Andrews AFB:
http://www.af.mil/news/story.asp?id=123131713 (wfs)

30m/156/70"

as rx'd
18:54.
colin
22:23

M/32/6'2"/187

As Rx'd by BrandX according to #70:

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

22:38

Did one from CFJax:
21 Squat Cleans 135#
21 Ring Dips
500m row
-Rest 3 Minutes-
21 Thrusters 95#
21 Pullups
500m row
-Rest 3 Minutes-
21 DL 225#
21 HSPU
500m Row

32:09 Hard and Fun

M/28/5'10"/165

As Rx'd
19:59

30/m/198

26:49

went only to parallel on ghd's about half way through.

killed my last time on this workout... still unbelievably tough. my entire body hurts.

as rx'd 27:13
got a call 25 into my last set of GHD situps right aroung 19min. Felt like crap after the short break but finished. Think the break slowed me down a little. Did far better than I thought on the pull-ups.

As Rx'd
18:09

21/M/6'/175

M/19/5'8"/150lbs

WOD as rx'd: 27:00

Dave, 1/2 of the WOD: 15:15
Nicky with 75lbs: 28:40
Shane with 75: 24:24
Christian with 75lbs: 33:56
Henry with iffy pullups: 35:38

18:01 scaled to "pack"

M/31/160/5-10

Oh my god. I actually went to the toilet this time...to puke. But I was too weak to puke. I'm still to weak to puke.

65# Thrusters
first 20 PU as rx'd (first eight were best kips yet)
had to go to the gravitron after that. On level four, with next set on eight and the next set on ten. It was that bad.

39:45.

My first WOD without my buddy, Mabel, my 12-year old labrador. She died today.

Subbed anchored military-style sit-ups for GHD sit-ups, supermans for HBEs, 35.5kg/78lb thrusters for 95lb thrusters.

Round 1 split – 7:20
round 2 split – 15:12
total time – 21:47

44/6'1"/190

as rx'd: 21:57

ghd sit ups were hand to ground. things started really slowing down in the 35 pull ups. felt like i should have been under 20. tough to kip after all the core spanking.

#498 tonythechiro so sorry bro.....that things happens..big hughs..

20 min even, as rx'd

31:08

45/76"/190

Porch scaling

5:40/6:23/6:39 = 18:42 total

49/m/143
bent knee sit ups
24:28

Day 50 of the 100 day burpee challenge.

HUA

tonythechiro- that is the worst part about having pets, i know your pain

Scott m/48
Only parallel on GHD sit-ups, green band assisted pull-ups.
28:58

Hey Lieutenant, good luck with Haeger and Duker tomorrow.

M/24/210/6'1"
As Rx'd
25:50

Sorry for your loss tony.

Todays wod as rx'd: 28:52

Just wasn't with it today...

Scaled Down Version courtesy of Brand X still kicked my ass.

10 GHD Sit-ups
10 Hip & Back Extensions
85*12 60*8 Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
10 Pull-ups

35 min with my bloke Julius

M/29/160/5'8"

as rx'd

23:04

Holy CRAP....... That hurt. No GHD so did sit ups and hip/back extensions on the 45 degree pack extension aparatice.
Broke first set of thrusters up into 2 x 15
Broke first set of PU into 2 x 25
Broke second set of thrusters into 2 x 10
Broke second set of PU into 15, 10, 10
Broke Last set of thrusters into 2 x 5
Broke Last set of PU into 12, 8
Finished in 17:07 and it took 30 minutes to start feeling normal again.
That was a GREAT workout.

m/31/230/69"

I did grace today because I was short on time. I will do this one tomorrow. I have been wanting to do Grace again any way.

3:33 (PR by 1:15)I want sub 3!

Did I mention that I met my good friend PUKIE?
We got really well aquanted after it was all said and done.
Hooah!

as rx'd:

22:53

38/m/5'11/165

GHD Sit-ups, 10-20-30
H&B Ext, 10-20-30
65# Thrusters, 20-15-10
J-Pull-ups, 30-20-15
14:36

As rx'ed:

Time: 36:42

This was tough, alright. Just happy to have finished it legit. My only worry was that the GHD's were sloppy and I feel I rested too much, but I got them all! It seemed like the Hip/ Back extensions tore my legs up. It felt like my legs weighed 500lbs each after the middle and last rounds. Could barely lift them to get off the GHD machine.

This really hurt!

GHD situps were done with my hands on my abs until the last 40 when I changed to army-style situps with feet anchored. I think all that up and down was making me wanna woof.
Thrusters at 95, pullups kipping.
29:57

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps (15,8,7)
20 Kipping Pull-ups/30 jumping

30 GHD Sit-ups
30 Hip & Back Extensions
65# Thrusters, 20 reps (10,5,5)
35 Jumping Pull-ups

50 unanchored ABMAT Sit-ups (sharing equipment)
50 Supermans
65# Thrusters, 10 reps (6,4)
20 Kipping Pull-ups

21:30

Hand ripped on 20th pull-up in round 1. Did mostly jumping after that, but did all kipping last round. Hip and back extensions on the GHD will jack some thrusters up! Shoot for sub 25:00 next time rx'd.

m/29/5'8/155

I'm thinking I'll be sore tomorrow. Great workout.

As Rx'd
28:41

M/24/158/5'7"

This workout kicked my butt and I'm pissed about it. Today I really understood the benefit of working out in a group because they'll push you to how hard you can possibly go. Plus, I can't really throw up in a gym.

As Rx'd

48:16

It'll be better next time.

M/39/6'3"/257

26:32

all reps as rx'd
* sub abmat sit-ups for GHD
* HBE for the 1st rd, then good mornings for last 2 sets
* 95# thrusters as rx'd
* sub pull downs with 200# since I can't do more than 6 PU's due to my lard ass, I have a loooong way to go

Workout kicked my ass, especially the 50 200# pulldowns, took forever. Mr. Pukey was lurking...loved it.

**Sub hip/back ext with 135lb deadlift due to no GHD machine. GHD situps done creativly & properly with bench and dumbbells. Everything else as Rx'd. Regular kipping pullup.

20:25

3-2-1 Good God!!!

30:06, virus weakened effort

In the interest of being able to spar tomorrow I subbed situps for GHD.

My thrusters still leave a lot to be desired.
Right knee LCL was nagging on second set of thursters after back extensions.

Had to share Pullup bar. didn't really slow me down. I needed the rest. All butterfly. That pullup rocks

36:11

M/34/190/6'2"

As Rx'd

28:56

Damn, the abs still hurt from this morning.

M/23/193cm/74kg

22:22

* sub'd regular sit-ups for GHD, as our stupid gym does not have the facilities to do GHD. And when i asked, i had a person trainer go "if you need i can help show you how to do sit-ups" and gives me his business card, and im like "you're an idiot".

But seriously, i thought fran was hard enough...but 30 thrusters - jeez ill do a fran any day

as rx'd
30:17
this one kicked my ass, not sure why but it did. Pukie almost made a guest appearance in the end. Kept the bastard at bay though.

22.m.135.65"

as rx'd
31:14

messed me up. 30.51. In the top ten for suck. paul

16:31 - Scaled 50%

Compare to:
080811 - 17:51 - Scaled 50%
10 GHD / 10 H&B Ext / 15 Thrusters / 25 Pull-ups
20 GHD / 20 H&B Ext / 10 Thrusters / 18 Pull-ups
30 GHD / 30 H&B Ext / 5 Thrusters / 10 Pull-ups

CFWU 10-5-5

1:03:40 as Rx'd

Not as rx'd:
Situps were straight-legged on ground (not enought work with GHD yet to do that amount)
Thrusters 55lbs
Kipping pullups with small band.. Soon I won't need it.. The day is near, I feel it!
32:55.. Not great, thrusters really slowed me down after the hip and back extensions because I was just burning from them!

16:22 as rx'd (PR)

* on a very full stomach... didn't feel nice, but better time than last effort.
* the only exercises that were unbroken were the first round of GHD sit ups and GHD b.e.'s, and the last round of thrusters and pull ups... wanted to get the first round of 50 pull ups all in one shot, but made it to 40 before my dinner was working its way back up.

i find it amusing when people comment "wow what a great workout" It's F-ing CrossFit, of course it's great. every time

M/22/5'3"/130

32:21

I really liked this WOD, now is one of my favourites. I noticed I have to work on my strength, I had to divide a lot on thrusters. At the end I almost meet Mr. Pukie.

sorry about my english..is really BAD!! jeje

m27/6'/220

CFWU

As rx'd 23:59

75pd thrusters first round. 65pd last two. Everything else rx'd

27:30.......on a full stomach of Asian all-u-can-eat buffet...ugh never agian

m/37/173

31:37

Sub anchored situps, extensions on the machiney-thingy at the globo. 75lb thrusters.

Limiter was grip. Couldn't hold the pull up bar. 95lbs would have killed me.

That.just.sucked.

23.16
as Rxed

GHD Sit Ups
GHD H&BEs
40kg Thrusters
Kippers

M 37 5'10" 151.5#

:s/GHD situps/situps/
:s/hip & back extensions/standing back extensions (35# kb)/
:s/95 pound thrusters/50 pound DB thrusters (2x25#)/
:s/pullups/pushups/

Amounts as RXed: 26:29.52

I did the Puppies version:

10 Sit-ups
10 Hip & Back Extensions
10-20 pound Thrusters, 20 reps (I think my bar was 30 lbs)
20 Beginner or assisted Pull-ups (used lat pull down machine with 60lbs)

20 Sit-ups
20 Hip & Back Extensions
30 pound Thrusters, 15 reps
15 Pull-downs

30 Sit-ups
30 Hip & Back Extensions
30 pound Thrusters, 10 reps
15 Pull-downs

20:24

M/34/178/6'0"

As Rx'd 35:28

My first time doing this WOD was over 58 minutes (back in August 2008).

Anyone have hints for increasing grip endurance? Grip fails before my back/bis on the Pullups. Those take forever!

32/m/170 -- 34:00

I had NO business driving home after this....dizzy, nauseous....wanted to wreck the car!

m/41/72/175
went w/ 65lb thrusters
25:54; ghd kind of - 45% apparatus

As rx´d: 22.14

As rx´d: 22.14

#544

Practice your pull ups using the lightest grip possible with hooks not fists. ...Don't assume you have to SQUEEEEEZE just to hold on. Be as gentle as you can while not loosing your grip.

The problem for a lot of folks including me is getting your forearms all "pumped". Your grip will weaken and your finger mobility and dexterity will decrease.

To recover from this I use a technique learned from lots and lots of rock climbing. Hold your hand(s) up overhead and gently shake your forearm to help drain some blood out if you get pumped. Try massaging with the opposite elbow too. Also stretch the tops and bottoms of your forearms.

Be light on you fingers and try not to bear grip the bar if you can help it.

cfwu x 1

10 ghd situps
10 back extensions
30 95lb thrusters
50 pullups

30 ghd situps
30 back extensions
20 95lb thrusters
35 pullups

50 ghd situps
50 back extensions
10 95lb thrusters
20 pullups

36:41

~29 min.

no ghd apparatus, did good mornings and bench situps with hooked feet. certainly would've been a couple more minutes and more pain with the proper equipment. great fun, thanks coach.

M/25/165/5'10"
30:21 as RXd
Had to do this in the Globo, waiting for a pull-up bar. Rested too much.

25:55

24/m/175

had to do regular situps and back extensions due to equipment provided.

28:00

40/m/176cm/71kg

Situps and back-hip extensions on swiss ball, other than that as prescribed.

26:36

As Rx'd

24:48

Cold morning! I was gasping real bad through the whole workout and got a bad headache after the workout.

Ring Question:
I am hanging rings from a pullup bar for ring dips/muscleups. How high off the ground should the rings be when hanging? I am 6'1".

3 rounds 21:32
10 sit ups and back ext
30 thrusters 95# and Pull Ups

30 Sit ups and back ext
20 Thrusters and pulls

50 Sit ups and back ext
10 thrusters and pulls

3 rounds as follows:

10-30-50 anchored feet swiss ball sit-ups
10-30-50 hip & back extensions
30-20-10 thrusters 65#
30-20-10 pull-ups 52# assist

24 minutes

25:17

M/37/5'11"/195

As Rxed 19:50

god aweful WOD: 26:20

as rx'd

time: 31'22

Thrusters smoked me. I have to stop watching all these 3min fran where the thrusters look like an air squat with an overhear hand clap, and get back to my own grim reality where they suck, even at 95pounds. Good fun though once the feeling that I was going to be sick dissapeared.

unable to complete:
did the 1st 2 rounds (as rx'd with nigaarigged ghd's)in 23:14 before projectile vomitting. til the next time

not very good
had to stop at 26 28 , 3rd round
after the sit ups

tlaked with the clown

ran to gym , then had to walked back
go get them Chief

I took a bit of a hiatus from CrossFit in order to train for a marathon... this is my first time back in a while. Man, was this rough.

As Rx'd, except I swapped out the 95# Thrusters for a variation using two 30# Kettlebells.

32:10

24/m/192
21:15 (GHSUs were below parallel, not full ROM)

25:15

M/40/5'10"/169.5

Subbed anchored situps b/c gym doesn't have GHSU thingamajigger. Subbed 85-pound thrusters. The last time this came up (8/11/08 or thereabouts), I did 75-pound thrusters and finished in (sigh) 54:21.

Time today: 38:47, PR by more than 15 minutes.

Considering I'm playing Mr. Mom for my 2-month-old daughter and not getting to the gym as often as I should, I'm pretty pleased with my times lately.

FFC

Saturday AM at the gym was crazy -
Modified

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20reps Broken
20 Pull-ups Broken

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
15 Pull-ups Broken

25 GHD Sit-ups Mod to protect muscle
25 Hip & Back Extensions
65 pound Thrusters, 10 reps
10 Pull-ups Broken

Had GOOD form on thrusters - finally - next time bump to 75# and time! Work on kipping.

I'm a newbie,

Rd'x ??? Whats this mean

back from 2 weeks off for hunting yeah. I scaled last three wordouts and felt i was ready for this, but now i know it takes a little more than 3 days to get back. 52:12. i have started the zone diet and am having a hard time dealing with my time today. we will keep working at it. the reason i do crossfit is because it is actually fun to workout. love the variety. thank you crossfit and sorry to post a time like this, very embarassing.

scaled to porch
23:32

23/m/170/6'0"

As Rx'd: 24:30. Those 95# thrusters are slowly getting easier.

M/46/175/5'9"

As Rx'd

33:23

Rx'ed at 32.40

Scaled to Brand X "Porch":
GHD: 10/20/30
HBE: 10/20/30
95# Thrusters: 20/15/10
Pullups: 30/20/15

Total time--19:36 Felt good....pulse rate 163 (89% max) at finish.

C-
H&BE
65# thrusters
chest to bar pulls
22:26

m/40/177/6"

22:39
Took week off from WOD's ( shoulder )
Got pounded from this one.

Subbed 88lb thrusters and supermans for the first 2 back exts, as the back extension machine was in use.
Knocked 8 minutes off my previous (and with heavier thrusters)

28:27

m/40/210

as rx'd 17:28

as rx'd 22:35

As rx'd: 30:14

My hands are bleeding again.

Had to scale this one way down since I want to be able to breathe the next few days.
10 GHD
20 HBE
20 95# Thrusters
20 PU
4 rounds
24 mins. GHD situps SMOKE my abs every time.

SUB 65# th

39:39
previous 58:58

M/39/150

29 yom, 185 lbs

19:43

subbed anchored situps and supermans, no ghd

27 minutes last time

as rx'd

30:20

47:36 as rx'd.

Startup was a little bit slow coordinating equipment at the globo gym. Also, I found a piece of paper at the squat rack and it had today's WOD... It looks like I'm not the only crossfitter infiltrating my globo.

47:36 as rx'd.

Startup was a little bit slow coordinating equipment at the globo gym. Also, I found a piece of paper at the squat rack and it had today's WOD... It looks like I'm not the only crossfitter infiltrating my globo.

M/37/190

Sub ring jump pullups as my biceps are hurt.

Rest as Rx'ed
38:26

M/43/185/70"

sub-reg sit ups & 45lb good mornings

25:54

WOD Rx: For time: GHD Sit Ups, Back and Hip Extension, Thrusters 95#, Pull Ups. In rounds as follows:
10, 10, 30, 50
30, 30, 20, 35
50, 50, 10, 20

Improvised a GHD using:
Plyo box with 3 towels on it at pelvis.
Sofa, medicine ball, and spouse at feet.

George M/40/5'8"/157
Scaled 95# to 75# for Thrusters.
Reached down to floor on all GHD Sit Ups except for the last 30 because the taste of puke was coming up.
Halfway through this I got dizzy and stayed dizzy.
Total Time: 47:33.

Julia F/44/5'2"/155
Scaled 95# with 35# for Thrusters.
Did not reach down on GHD Sit Ups.
Did rounds as follows:
10, 10, 20, 20
20, 20, 15, 15
30, 30, 10, 10
Total Time: 26:00

as rxd
26:29
broke up thrusters in fran patten
21-9, 15-5, 10
pullups did 10 reps rested 30 seconds and repeat till finished

felt horrible. never could control my breathing. pretty sure i was dehydrated. had cotton mouth and splitting headache going into 3rd round. day 15 on zone diet. and for the people who whine bout the b.s. that other people posted this info is for me so that next time this WOD comes up i can compare not just time but how i felt

As Rx'd
23:51

ad rx'd

39:14

that was seriously tough.

m/31/5'11/177

modified Pack:

10 Sit-ups
10 good mornings
20 pound db Thrusters, 20 reps
30 Pull-ups

20 Sit-ups
20 good mornings
20 pound db Thrusters, 15 reps
20 Pull-ups

30 Sit-ups
30 good mornings
20 pound db Thrusters, 10 reps
15 Pull-ups

22:43

49:00

Should have warmed up my shoulders and ankles for the thrusters. Round two was much better.

Mod'd because I had no GHD/back extension bench-GloBo Chinn Gym.
I did my GHDs on an incline abdominal bench and back extensions on the matt.

28:22:53

HI POOZE!

m/42/6'1"/180

as rx'd

22:37

31:58

31:58

as RX'd
35:55

As RXed,

20:00

near pukie

32:05 As Rxd
Need to work on the 95 pound thrusters

bw 168.5

subbed:
med ball situp
med ball back ext
85# thrusters

24:20

brutal

35:33
35 lb thrusters

age 19 bw 170
21:15 pretty much as rx'd at madison club

ghd work was done on the end of this sitting calf raise machine so range of motion was a little limited but i went all the way to the floor. this one officially SUCKS!

m/33/165
light run to warm up

subbed incline situps for GHD situps.

35:10 I could have, and should have pushed harder. Next time around It'll be under 30 minutes, but it wasn't as tough as it looked on paper. Perhaps I'm getting fitter.

35/M/173
"As Rx'd"
22:30

Managed to get to do this WOD on Saturday. Had to sub as no GHD.

Sit-Up
Back Extension on gym ball
Thrusters at 30kg
Pull-up with band.

Time 26min 11sec

Gym was empty so had all the equipment to myself did not feel so bad about hogging it all. Hopefully did not make anyones ears hurt tonight but there is always next week.

Good Fun

Comment 347 - kevin, thanks my daughter is feeling slightly better but the Birthday cake is still un-opened. Much to her brothers disgust.

I WISH PPL WOULD QUIT RAMBLING ABOUT STUPID B.S. AND POST THERE TIMES. I AM HERE TO COMPETE NOT LISTEN TO HOW SOMEONE FEELS ABOUT THE WORKOUT. SO PLEASE POST YOUR FREAKIN TIMES.
17:44 AS RX'D
25 M/240 LBS.

M/33/225/6'

had to use a band on the last 14 or so PUs

time: 28:37

this is an awesome wod for kicking ur ass

#611 - Then don't read it and move on down the road chief...

m/43/213

As rx'd 39:17. Ouch.

Thrusters were the weak link for me. Gotta get better at those.

32/m/165

cfwu x1

28:25 as rx'd last time 30:49

21m168

As rx'd: 28:00

Kicked my ass! PT test yesterday, zero energy - next time! Stupid GHSU!

wod as rx'd
23-230
28:57
chest to bar all 50 then about 25 for the 35 then the rest butterfly, need to work on capacity

as rx'd
27:28

Even with the broken sets of thrusters and pullups,

that's 10 mins faster than last time!

24:33

28 / M / 5"10 / 171lbs

Wow.
subbed 75lb thrusters and decline bench sit-ups (no place to do ghd). done as rx'd otherwise.
33:38.

Too cold in the garage, had to go to Globo. That said, as close to RX'd as possible: 24:21.

According to Glassman's theory of working your weak points, I should be doing thrusters and burpees daily. Forever.

9:30

Hate to blow up my own spot, but I bet I was using bad form and not even realizing - no one to check it! :(

25:45 way harder than I thought

Wow that was brutal, only finished 2 rounds as RX'd in 30+ min. GHD situps definitely need some work

As Rxd

22:30

as rx'd

time = 23:12 (PR by 2:29)

subbed 45lb goodmornings and reg situps

18:23

M/23/152 GregAwu

Decline situps, else as rx'd - 21:40

m/20/168

22:14 as prescribed

hit the wall on last GHD set, might need more fat blocks

27 yom 6'2" 155#

Pre: CFWU x1 x12 (pullups, 60# SP, pushups, squats)

65# thrusters x10
65# thrusters x5

WOD as rx'd:

34:55

All excercises broken, especially the last set of 50 GHD situps.....BRUTAL.
Post: Sit for 5 minutes to wait for headache and dizziness to subside.

rx'd
21:53
brutal.
GHD situps slowest.

f/26/112/5'3"

reps as rx'd
45lb thrusters
assisted pullups
wore 20lb weighted vest

41:07

34:12

Did this one today.....21:24.

Over the Fit ball for situp and extensions component

23:28

as rx'd
18:00
36/m/225
I am very happy with this time, but I did think about puking for about an hour post-workout...
definately a killer wod.

couldn't finish

m/41/179
20:15
70 lbs thrusters

18:18

Sub'd anchored situps for GHD
Sub'd supermans for hip & back extension

m/48/175

32:00

6'/36/184

22:58 did just hip ext. by accident. Oops!

Wouched this one too
Missed commenting yesternight
35 mins
todays (1/17) run was a joy to behold now I just want to be held

modified...

For time:
10 regular Sit-ups
10 incline Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 regular Sit-ups
30 supermans
95 pound Thrusters, 20 reps
35 Pull-ups

50 regular Sit-ups
50 incline Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

41:56

Started by completing two 10-rep rounds of snatch drills and the Burgener warmup with a 5-foot pvc pipe filled with sand.

Completed the wod as rx'd - 27:22.

Killer workout. Flopped around on my garage floor for 1/2 hour recovering after finishing. Thrusters wiped me out.

Did not feel strong today - not sure why. Maybe it has something to do with my diet. Or maybe I'm not getting enough rest. I'm definitely getting plenty of exercise....

Wow what a week: WE just finished our first week of cross fit-insane but feeling good( i mean other than the sore muscles and complete exhaustion from the WOD!!

a-18:22 subbed last set of 50 ghd for reg situps
-neg on pull ups, and jumping at the end, no added weights to bar

c-22:41 spotting on last 30 of the 50 ghd-Killers
-neg on pull ups, also jumping at the end, no added weights to bar

WE MADE IT!!! and so another week begins

This was very tough.

21:59. It's like, hey we'll do fran, but same weight, more reps, and throw in some ghd and back extensions. geeez.

28:42

Sat. 1/17

No GHD apparatus, sub'd incline board situps, scaled back to 75#, lots of broken sets on both thrusters and pullups.

39:23

The best thing about a CF WOD is finishing, and bonus if you finish without puking....

Sub'd anchored Sit-Ups, 10kg good mornings, 40kg thrusters, otherwise as RX
t = 35:27 = 13:27 + 13:04 + 8:56
Wow that was tough

I'm recovering from being sick. Did regular situps and dropped down to #65 thrusters for the 2nd and 3rd set.

27:00 even.

Joe

16/01/09
Tough work
23:39

as rx'd 33:03

34/M/190/6'

No GHD, subs:

straight-leg unachored situps with reach to sky
#55 Good Mornings

19:54 pr by 12 min

24:08
65# thruster

32:40. 6'1" 180lbs Great workout. Under 30 next time. Baby steps.

Subbed swiss ball anchored situps for the GHD's, everything else was as RX'd.

26:00.

half the pullups with 40# cheaters
22:56
No GHD situp rack so did inclines.

m/175/5'8"

as rx'd

26:53

m/41/211

25:30

used swissball for situps and extensions

f/35/110

16:29

subbed regular sit-ups with 10# weight for GHDs

M/31/5'9"/165

Subbed 85lbs bar. Used an exercise ball and jammed my feet under a bench, so I think I got pretty much proper GHDs as a result.

As for the time, I *think* it was 27:11. I hit the stop button twice on my watch, which clears it. Somehow, that number stuck in my head, so I might have just caught it out of the corner of my eye before the screen cleared. It was definitely thereabouts; I was at around 25 mins during the last set of situps.

m/20/180

as rxed 26:38. . really kicked my butt

M/30/6'/198

CFwu -pullups

10 GHD Sit-ups
10 Hip & Back Extensions
55 pound Thrusters, 20 reps
30 Jumping Pull-ups (seemed really useless at my level--more of a leg workout than an arm/back workout)

20 GHD Sit-ups
20 Hip & Back Extensions
55 pound Thrusters, 15 reps
20 Pull-ups (106lb assist)

30 GHD Sit-ups
30 Hip & Back Extensions
55 pound Thrusters, 10 reps
15 Pull-ups (106lb assist)

26 min (not exact--accidentally stopped timed when doing thrusters)
154 Ave HR

22:30

Subbed knees to elbows for GHD sit-ups.
Cut pull-ups in half.

M/52/142/5'8"

As Rxd !!!!

39:06

nothing like thrusting 2/3 of your body weight 60 times.......this sh#t rocks.....I love it.......

Karen's workout

3 rounds as follows:

10-30-50 anchored feet swiss ball sit-ups
10-30-50 hip & back extensions
30-20-10 thrusters 45#-18#-45#
30-20-10 pull-ups 14-13-12 setting on gravitron

35 minutes

Karen's workout

3 rounds as follows:

10-30-50 anchored feet swiss ball sit-ups
10-30-50 hip & back extensions
30-20-10 thrusters 45#-18#-45#
30-20-10 pull-ups 14-13-12 weight assist setting on gravitron

35 minutes

31:58

10-20-30 ghd situps on invert
10-20-30 back extensions on invert
20-15-10 65 pound thrusters
30-20-15 pull ups 10 assist 46lbs

Subbed 40lb dumbell thrusters. Situps on incline. Hip&Back Ext on incline.
21:24

28/M/174

done with 45lbs dumbells

18:15

29/f/5'10"/141

Butterfly AbMat Situps
Good Mornings for Back Extension (no GHD)
65 lb Thrusters
Kipping Pullups
27:01

10 GHDSU
10 H&BE
30 Thrusters @ 75#
30 pull-ups band assisted (blue band)

Round 2
20/20/20/20

Round 3
30/30/10/10

34:54

Rxd: 33:04

31min as rx'ed

As Rx'd: 37:07

As rx'ed (42.5kg thrusters)

26:12

(Previous was 31:48 - smoked it!)

16:35

bw 155
~ 30'

1/16/09

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

TIME: 36:57

NOTES: Not as Rx'd. Used 46lb assist on PU's. Had to wait about 2min on bar during 2nd set. Ate like crap today and paid for it. GHD's and BHX were good.

34:58 As Rx'd

First day back after 4 day off. This was another great one. Needed to get a good sweat going today and this did it.

As rx'd with jumping pullups

24:04

37/m/173/5'6"

33:00

with 50# dumbell squat thrusters

I used to think I was in ok shape.
60:00
I had to learn to do kipping pull ups.
I'm 29 years old; I run fairly regularly (2-4) times a week.
Those GHD situps hurt my lower back at the top of the exercise.
I'm glad I did it though.

M/27/71"/165#
As Rx'd: 21:47

I subbed normal, full technique sit ups and supermen for back ext as the equipment was too far away in globo

Otherwise as r/x
28mins 51 secs.

Pretty happy with this given I do deadhang pull ups. How about those Pull ups? I was doing sets of 3 by the end of each circuit and contemplated counting the halves on the end of each failure!

this will be great prep for Fran, where I'm hoping to break 10 mins next time.

Still...a tough day at the office although I found my pull up segments were so slow that it lost a little of the met con fatigue that I built up over the other three legs.

M/36/145

@ work, as rx'd, 28:00

last time 27:35, with 90# thrusters, and 5# lighter in Body weight, this absolutely destroyed me, Felt really strong with the thrusters & they were the part I was fearing the most...

32/m/6'2"/204

Had to sub Swiss ball situps (feet anchored) for GHD situps, making sure the back of my hand hit the floor. Also had to sub the hip/back extensions on the 45 degree apparatus.

20:29

Phil 4:13

On 1/19/08,
Subbed 65# good morning for hip/back extensions
subbed unanchored sit-ups for GHD sit-ups

22:59

done saturday (1/17/09)

breakfast: run 46 minutes = 6.2 miles

work work

back to big box for:
400m run, cfwu, rig up calf raise thingie for ghd, warm-up thrusters 7x65#

time = 22:49

subbed the last set of 50 ghd sit-ups with 150 regular sit-ups. went in thinkin i would be able to use this workout to blow off some steam, but ended up so effin irritated. while finishing the 35 pullups some guy jacked my ghd station (unloaded and de-rigged the nice set-up i had on the calf raise thingie). i wuz pretty pissed off but made myself jump into regular sit-ups before i could explode in his face. fortunately he left it when he saw how steamed i wuz. had to re-do the set-up for the last hip/back extensions.

did 85 Pound Thruster for all

first 50 Pull ups regular
next 55 did jumping.

Time 17:15. Slower then last time, but at that time I did all jumping, so I feel okay about that. am in much pain

CFWU avec course 1.5 miles + étirements.

WOD modifié:
10 GHD
10 backs
30 thrusters 75lbs
30 pull-ups

15 GHD
15 backs
20 thrusters 75lbs
20 pull-ups

15 GHD
15 backs
10 thrusters 75lbs
10 pull-ups

Fait en 21:44, failli vomir. Le temps des fêtes a été rough.

13.28

GHD over swiss ball
All reps as Rx'd, need to improve thrusters

32:10

John was 37.38

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

24:44
-----------------------------------------
Compare to 080811

26:47

rnd 1 - 905
rnd 2 - 2040
rnd 3 - 3029

29:35 as rx'd. Closest to pukie I've been in awhile, brutal WOD.

29:57 as RX'd

This was brutal, almost met Pukie at the end.

First time doing BFK pullups in high reps, felt pretty good.

M/33/70#/170

as rx'd

42:21

I'm very pleased with the fact that I didn't scale this one (or substitute for GHD sit-ups and back/hip ext.)! That being said, it did take me a while because I almost hurled during sit-ups on round 3. But I fought it off and saved my puke for the end of the WOD.

45/m/71 kg
3xCFWU, reduced OHS, situps, back ext and PU's
WOD with 40 kg (88#) thrusters. No real GHD at the gym, so I had to do with the equipment available.
time 54:54

subbed russian situps for GHD & supermans for h&b ext.

all else as rx'd

20:45

f/25/5'9/138

scaled to:
10 straight leg sit ups
10 supermans
45# thruster, 20 reps
30 pull-ups

20 straight leg sit ups
20 supermans
45# thruster, 15 reps
20 pull-ups

30 straight leg sit ups
30 supermans
45# thruster, 10 reps
15 pull-ups

22:52

This hurt for 3 days.

23 minutes

26:09

Had to improvise the GHD situps and H&B extensions with a couple of heavy bags so they weren't as deep as they would be on a proper bench. They still hurt though. Yes they did.

28/m/192

Only did 2 rds
17:02

3 * cfwu no pull ups
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back
95 pound Thrusters, 10 reps
20 Pull-ups
Subbed 65 lb thrusters and unanchored sit ups. 25:00. Never felt so exhausted as after this one. .

23:40

M/6'3/185

As Rx'd

21:36

39.26 with 85#. PUs were honest but slow.

Last time: 34:05 with 65 lb Thrusters and weight assist pullups @ 50lbs.

23:36
There's something about GHD sit-ups that makes me feel like I have the flu (nausea, headache, overall weakness). I did cheat on the last set, started with GHD, switched to unanchored for 30 reps, and finished with GHD. Probably would have been closer to 27 minutes.

M/31/190

20.44

Freaking hard. Had to break after rep 15 of the second set of thrusters. Once the thrusters cause my heart rate to rapidly accelerate (like about rep 20 of the first round), that's it... It's all down hill from there.

I almost met pukie for the first time today. This workout is tough. 32 mins w/ 85 lb thrusters.

Jennie: 27 F 165# 5'9"

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
65 pound Thrusters, 10 reps
20 Pull-ups

Time= 33:06

As Rx'd 46:55 Ouch!

Made this up today.

CFWU (dips on rings, GHD SUs)

As RX'd, 32:45

Wanted sub-30, but got dizzy after the 2nd round of GHDs/hip-back exts which drastically slowed the remainder. Gonna get it next time.

Take care!

As Rx'd 41mins including a brief meeting with Mr Pukie that took a bit of time to be resolved.

34:20

as rx'd:

19:41

only did first two rounds, only 9 pullups of 2nd round. Thrusters done in two sets each round.

Pullups were done any which way I could get them, lots of jumping pullups, ran out of time.

25:26 as RX'd

32yof/125/5'6"

36:29 - jumpng pullups and 55lb thrusters

34yom/170/6'

Un-timed and unfinished - not feeling well.

M/23/205

15:20

Missed 15 pull up's, I read the workout wrong

add 2 minutes

17:20

The Thrusters were 60 pounds
Everything was new except the pull-ups
That work out burned my abs and my back all up

I finished in 34.33 . Most of it was because of me looking at the workout list and people getting in my way but I got it done!

MGySgt. USMC M/47/6'2"/203

Spent alot of time talking to a younger guy, mid-20's, while doing this WOD. Even had him join in for a bit and got to smile when he gave me this look of astonishment and commented something along the lines of, This is not right. You are way older than me and I'm bigger then you and you are kicking my but.

He did not finish the WOD with me but did say he may join me next time he sees me at the gym. I gave him Cindy for his next time in. I am wondering if he will do it. Hmmm

As Rx'd 41:02

OooRahh CrossFit

24yo/m/5'6"/155

As Rx'd 20:36

24yo/m/5'6"/155

As Rx'd 20:36

For time:
10 Sit-ups
10 Back Extensions
42 kgs. Thrusters, 30 reps
50 Pull-ups

30 Sit-ups
30 Back Extensions
42 kgs. Thrusters, 20 reps
35 Pull-ups

50 Sit-ups
50 Back Extensions
42 kgs. Thrusters, 10 reps
20 Pull-ups

26:41. A savage WOD.

First WOD since 06 Jan 09 - 30:27. [50Y/M/11st/70"]

50 min subed
situps on high incline
35,20 pulldowns 150lb

BW 170

Sub'd soles of feet together ABMAT situps
Sub'd good mornings

18 min and change

Done at WCEMS, pullup bar way too low for good kip
Had to walk 30 ft to do thrusters

As Rx:

20:24 and proud of it being middle aged.

25/m/5'8"/150

sub'd incline situps. Started the stopwatch, but somewhere in the pullups I accidentally stopped it at about 1:15. Started it back and finished at 25:45, so who knows if that's accurate.

last set did 30 and 30. 36:07

75lb rather than 95lb thruster
14:17

gym was pretty crowded, hindered workout. Had to do medicine ball sit ups instead of ghd. 22 min flat

m/23/152

m/39/5'4"/142

As rx'd, 36:21

Time at each round's end:
1) 9:45
2) 21:24
3) 36:21

As Rx'd: 45:35

(completed on 1/16)

23:16

subbed abmat sit ups & supermans:

24.25

Jennie: 27 F 165# 5'9"
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
65 pound Thrusters, 10 reps
20 Pull-ups

Time= 33:06

39:41 as Rx'd. Not proud of this one. I've been feeling run-down during the last few WODs, think it's time to take a couple days off.

23:12 scaled on pullups 20-15-10

20/m/6'2"/195 lbs

As Rx'd:
34:20

subbed open legged situps. 40k bar for thrusters. Scaled pullups 30-25-10.

20:39mins.

Toast

47/M/184
Sub'd
regulary Situps
32:53 Almost died at 32:51

as rx'd: 29:04

last time: 35:02

super tough workout, feel like mush afterwards.

m/27/170

Couldn't finish the last round. Would've thrown up for sure. 25:01

As rx'd. 28:54.

23:20 did decline situps and used the standard roman chair for back ext. That was tough!!

m/36/6'4"/97kg

15:24

Pack Version

Only did ghd situps to horizontal due to bad back from DL's

scaled to :
10 ghd sit-ups
10 hip/back ext
20 thrusters 45#
20 pull ups

20, 20, 15, 15
30, 30, 10, 10

tough getting through with over toasted buns from lunges.

WU
38:37 first week back after being sick for a month or so
M/48/185#/72"

WU
38:37 first week back after being sick for a month or so
M/48/185#/72"

time- 14:39

CFWU - 3. 12 pushups instead of PU 2nd set. Otherwise reg. Superman. Burgener.

31:31
Definately room for improvement. More consistency. Not as much rest time to improve time. Felt really nauseous & lightheaded between GHDs, hip & back extensions (keeping chin tucked) & thrusters.
8/11: 33:31

Rx'd
At coastal grip was the first thing to fatigue on the pull ups.
17:17

sub'd:
incline sit ups
reg back ext
75lbs thruster (reduced because of number of reps only)

26:26 - definitely one of those workouts you feel like crap after doing. Not a good crappy feeling like after doing a Fran, but a "BAD" one like in you are in the worse shape of your life.

first wod in 3 months after knee injury. did mod on 1/27/09:
10 situps
10 back extensions
65lb thrusters, 15 reps
25 pull ups

30 situps
30 back extensions
65lb thrusters, 10 reps
18 pull ups

50 sit ups
50 back extensions
65lb thrusters, 10 reps
20 pull ups

26 mins vs
24:10 8/11/08 for 2 of 3 sets...this kicked my butt. bonked, got calf cramps & had to quit.

KS: subbed 35lb thrusters and 25lb sumo deadlifts.
29:08

M/25/193/6'1"

Roughly as rx'd 31 mins
This includes running into the bathroom to vomit and returning. Vegas needed to get out of me.

I finally met pukie!

3 Rounds

GHD sit up 10 / 20 / 30
Back xtension 10 / 20 / 30
#65 thruster 20 / 15 / 10
Pull ups 30 / 20 / 15

18:53

Had to sub sit ups and supermans. 80 lbs for the thrusters.

Bad time:~27:00

ghd's - used weight bench and 4x4 wood. feet on chair
did good mornings
thrusters and pullups =38.42

35M180
Modified: 30,20,10 pullups

29 mins

35F123
23 mins
(Ring rows, 55#)

Eric
Ring rows, 55#
Completed. Saw pukie. Hated it

M/52/6'/180

As rx'd - 25:52
#766

************************ 02/01

43:18

29:05

29:05

Meyer-PR41:15
H- 40:30 1/2 pull ups
S-65lbs- 46:00
G- 35:37 65lbs

000000000000000000000000
30/m/165/5'6"
Sub 90lbs for Thrusters
32:05

CHK: ? lost sheet with info. search below b/c maybe I find it.

KS: 29:45

at rx

22:20

stretch wu
wod
su's and be's on swiss ball w/ feet anchored
27:33
**over 4 mins slower than last time

33:53

cfwu x 3 (minus back ext, pullups)

pack version

10-20-30 ghd
10-20-30 hip & back ext
20-15-10 65# thrusters
30-20-15 pullups (50lb assisted)

about 30 minutes

44/m/168

As Rx

23:11

PR!, starting triathlon training, mixing in swimming, running, will add biking when weather is better

M/31/6'/178

21'57"