its time we meet again MR.Joshua -last Time didn't finish -
This time he is going DOWN!!
3-2-1 Go!!

that's magnificent. still can't walk properly from the 10k so should be a blast.

feelin' good about this!
Get Some!!!
Hooah!

Haven't done this one yet, but I had a feeling that running was going to be involved! I am strangely excited about this workout! Taz, you best get YOUR game face on!
Get it!
~J~
Accept the Challenge, Train Hard and Push Through "IT"!

I'm back......this should be a great return WOD!

Nice! I love Hero WODs! Gonna hope my grip holds up on those deadlifts. Should be a good test for improvement on holding on!

Rookie i bet you're hitting this up right now haha. Wish i could join ya! I'm feeling antsy, but tomorrow will be my day.

Its been 5/10 minutes....where's rookies posted time???

Excited for this, my first hero workout ever! I was going to do abs today, i'm glad I didnt, still a little sore from the GHD situps friday!

Last time the clock stopped at two minutes but I was somewhere around 25 min. I'm going to take this one down. I feel a PR

Dt Missoula Mt

Addendum...I work out at a globo, so all I'll have is a treadmill. Any suggestions for how to best do this? Just leave the treadmill running? I'd hate to kill time having to start and stop it every round...

oh my godness!!!!!!!!! it's gonna hurt so bad....guys i don't wanna scare you but i smell LINDA after the next rest day

#9 JayBear

If all you've got is the treadmill i'd say unfortunately pretty much your only option is to go start/stop with each run just for the courtesy of other members at the gym.

It adds a few seconds to each round. I have to do the same thing. Just push harder to finish the reps on everything else or go faster to make up for lost time!

we just posted this 2 weeks ago in our club. would it be cruel and unsual treatment to post a redo?

Merle
Crossfit USA

My abs are still sore from all the GHDS a few days ago. Still feelin' a PR.

JayBear, my guess is if you keep the treadmill running throughout the workout you probably won't be working out at the globo for much longer!

I dont mind running, i dont mind deadlifts, but GH Sit ups kill! my hips and abs... guess i gotta get used to them.

If there's not a treadmill in the immediate area, could one sub rowing in place of running? There's an indoor track above the gym, but its not every convenient to leave the gym and run up and down stairs to continue the workout.

Does hoisitng people in chairs count as a deadlift?

Does lifting them overhead repeatedly counted as a push-press?

Saturday night doing the Hora at a wedding.

5 Rounds of each! Heavy people!

nice, gonna hit this hard tommorow.

#9 With the treadmill thing... I do it both ways. Depends on how long I will be away. It does suck to have to get the thing going each time if you do stop it. I put a little note on it if I leave it running.

I have a 400m loop mapped out. There is no snow right now, so I think I will do that. The cold will help on this one. My notes from last time said that I was sweating like a pig after.

I work out in a small gym that has everything (except for CF stuff) so everyone knows me and what I do. No one touches my stuff while I am timing a WOD. No one complains about the strange exercises. Some of the women just tell me that I am their hero (weird stuff). Others tell me that I don't have to get in better shape.

WTF I suck compared to most that post here. I have a long ways to go.

I love GHD situps. Bring em on!

#19 Corey Bibolet no body sucks just are on different levels everyone of us start at the low steps yu are doing great because you are trying to do it...give your best no mather the other post you are competting against yourself

sorry terrible english attacks again =(

My calves are still destroyed from the 10k. Oh hell

After week 1 my calves are destroyed from the 10k, my abs still aching from the GHD's, but for some reason I'm so antsy to dive into this hero WOD...Xfit is the by far the most addicting workout system/lifestyle I've ever encountered, and I think it may be in part due to this little online community. I relate entirely to what you guys say and get just as excited when someone posts a PR as if it were my own. Best of luck to all tomorrow! Keep pushing yourselves past your limits! And most of all keep the positive attitude you all display, for nothing can stand in your way with that on your side!

More GHD huh...

...fun.

Oh man.... Not more GHD situps... I still haven't fully recovered from the last time. I wouldn't miss this one for the world though. 3,2,1...

Scaled by BrandX Pack:

Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
105 pound Deadlift, 15 rep

Have same set up as Corey, work out at small gym where most people know me and tolerate/stare/marvel at my weird workouts and accept that I make crazy noises and talk to myself. LOL I can leave treadmill running BUT i have to run downstairs to GHD and DL.

When I did this in Nov, I only did .15 mi/15GHSU/70#DL. Don't have a time for that WOD but I know it was tough. Excited to do this with heavier DL and longer run. OK time to sleep 8 hours, and attack this in the AM before work!

#14 Hush it Coach knows exactly what he is doing every once in a while certain work outs seem to come up more often I have no idea why but I am pretty shure that it has nothing to do with a lack of creativity.

I can't wait Hero work outs are an honor.... part of me thinks they are semi ridiculouse but thats the part I tell shut up and take it like a man. What doesn't kill us only makes us stronger... 3-2-1-GO!!!

Thank You Crossfit you have changed my life!

I think I can finish this time. Good luck all.

Aloha,

Jordan

Sorry, I'm a total rookie here: what is a deadlift? I think i know but couldn't find the video for it. Just lifting the weight with my back straight from floor to waste, right?

#28 Minnesota Jon

There are a whole slew of videos in the "Exercise and Demo's" section under "Powerlifts" with instruction from Mark Rippletoe. I'd link them but there are just too many!

In your description it's pretty vague, but yes that is the very general and broad way of describing it.

I'm very new to Crossfit - I've been doing it for about a month, first with more experienced friends over the holidays, now back in my hometown, doing the WODs at my gym. I was already very active, doing other kinds of workouts for years. But nothing beats Crossfit - I hadn't realized how bored I was with my old workouts until I started this. I'm also a professional Egyptian-style bellydancer, a style that uses very deep core muscles more or less all the time. I have a Primary Group Fitness cert from AFAA, but I wouldn't say I have much formal education in fitness - just a long life of dancing and other stuff, with many mistakes and injuries along the way.

So, I have a question about Glute Ham situps: How safe are they? I was trained to never do an old-school situp, where you come all the way up, because they can 1) make your stomach muscles develop in a bulge (so it's said), and 2) cause a hernia. This happened to my mother when she was a working dancer. And the back position of the GH situp looks a little funky to my eyes, as well. The start and end positions of this exercise look a little extreme to me. I realize that if they're a part of this workout, they must be safe. But what are you doing with your core muscles or your back/pelvis to make sure that they're done safely, with no possibility of injury?

Plenty of good deadlift instructional videos out there. You're best bet would probably be to google or youtube Mark Rippetoe's instruction of the deadlift. Another great link is here: http://stronglifts.com/how-to-deadlift-with-proper-technique/

Probably my second favorite website after crossfit.com. Learn the form before you try a WOD w/ deads in it.

Comments #19 and #25

I the same setup except the parking lot is exactly 400 meters, lucky me. And I personally would leave the treadmill running if I didnt have the perfect parking lot because CF'ers are contrarian bastards(thank CFRadio for that one).

#28
I'm getting out ahead of bingo here.

There are 9 deadlift videos here
http://www.crossfit.com/cf-info/excercise.html#Power

This is the intro to deadlift video.
http://media.crossfit.com/cf-video/CrossFit_DeadliftIntro.wmv

If by waste you mean a-hole height sure.
But floor to hip joint fully erect is usually what we are looking for.

#28 Jon

if you don't know what a deadlift is, my humble suggestion is that it may be worth viewing the training videos in Exercises and Demos section and committing to some serious practice and potentially some coaching in core olympic weightlifting movements before you start the WODs

definitely don't try it with 250 (unless you are a caveman or something!)

good luck

Howdy. The Newbie Files, "Hero" version. "Mr. Joshua", like all "Hero" WOD's is named after a first responder (SFO, FF, SWAT, etc.) who died in the service of our country. Those for whom WOD's are named were also Crossfitters, and the exercises chosen are typically favorites of the departed hero. Click on "Compare to" for additional thoughts at post #132.

You're a newbie. GHD sit-ups are cruel. Their cruelty does not arise, however, for a day or two. There are 150 GHD sit-ups in this WOD. 150. Can you even do 150 regular sit-ups for time? How about 150 unanchored sit-ups for time? 150 abmat sit-ups for time? Of course not! DO NOT DO 150 GHD SIT-UPS! If you wish to do GHD's do 1/4 or 1/3 of the sit-ups. Visit Brand X for some ideas.

Run 400M. We've run a lot this month. Nothing is different today. If you are truly here for the very first time today...400M is roughly 1/4 mile on the treadmill, one lap around a standard track. Indoors or out.

15 250# Deadlifts. Riiight. What's your 1 rep max? What's your 5 rep max? Better give serious thought to scaling this weight. 75 deadlifts. How do I scale the weight? Couple of options. If we assume that the weights are chosen for a "typical" 175# male you could divide your weight by 175 and apply that % to 250 to arrive at your weight. What is your CFT? Divide your CFT by 875 and apply this % to 250. Or look at 250, think about your true ability, and "eyeball" a weight.

Remember, the first rule of scaling is safety. I mean, come on, 150 GHD sit-ups for a Newbie? Sheesh...

For everyone else who can do this "as Rx'd" remember that this is in honor of a hero who gave his life in the service of the United States of America. Do him proud.

3-2-1...Go!

Friends these is one of the toughtest ever,but i think is one of the best ever too, is gonna be my second time and i´m nervous!!!!

I´m s'more older brother and we hope to train wiht any crossfiter who want to visit our country Ecuador.

And as always: Sorry about my english!!!!

Just for some healthy debate, I was wondering what everyone's take was on incorporating heavy deadlifts into a speed WOD. Maybe there's a good reason for it, but every time I try to do heavy deads in a workout for time my form inevitably breaks down once my heart rate gets way up..

That also brings up the question of how much the deadlifts in the WOD should be scaled. For example, to do this workout as Rx'd w/ good form, what should your 1 rep max be? I'm guessing 400 at least(making the ideal weight for the WOD around 60% of your 1 rep max), but I'd be curious to hear what everyone else things. I'd imagine the Rx'd version can't be safe for someone who maxes out at, say 350.

Do you guys think that people should be less hesitant to scale when deads are involved in a fast WOD?

Comment #30 - Posted by: ldancer

GHD sit-ups, as anything else we do, have the potential to cause injury. Scale the GHD Sit-ups to 5 per round on your first workout with GHD sit-ups, to avoid overtaxing the core, and from now on include GHD sit-ups in your warm-ups, and practice them. They will get easier. Progress slow and watch as many videos as possible.

Herm #38 - Thanks for the advice. See, it's not the difficulty level I'm worried about - I have very strong abs from years of bellydancing and other training (though I may sing a different song after tomorrow!). It's the positions of the body here. How does one do this exercise without pulling something or hurting the back?

"I was wondering what everyone's take was on incorporating heavy deadlifts into a speed WOD. Maybe there's a good reason for it, but every time I try to do heavy deads in a workout for time my form inevitably breaks down once my heart rate gets way up.."

"Do you guys think that people should be less hesitant to scale when deads are involved in a fast WOD?"

Comment #37 - Posted by: Tom

Crossfitters must individually must evaluate form on a case-by case basis, so there really isn't a blanket "yes or no" answer. I scale deadlifts and thrusters up all the time, because Rx'ed weight is easy for me.

Tomorrow is a different story. I tweaked my back doing Hang Power Cleans and tomorrow will be a scale-down for me, which is not a first, but is a rarity. I want to get the WORK done with no chance of aggrevation to my back.

My workout tomorrow will have less DL weight, but more reps to cover the force x distance. So if I use 125 lbs, the reps would increase to 30 each round.

32/f/5'4"/130

I'm excited there's running in this wod even though it was snowing tonight!

I attended the CF Running & Endurance Cert for a second time this past weekend in Atlanta and I'm really glad I did. My last time through was about 7 months ago and it was really great to find out whether or not I've been implementing all the concepts correctly. Brian Mackenzie is a great instructor with an obvious passion for what he does. He makes easy believers of all the attendees!

Thanks guys (and BTB) for hosting such a fun weekend!

as rx'd

28:25

runs killed me. 400m should not be that hard

Comment #30 - Posted by: ldancer

i had a double hernia back in 1999 due to a ab roller machine (wheel with two handles attached - on your knees and go to ground).

I have been doing GHD situps for over a year now and has not affected me in the slightest except when i laugh, sneeze or cough the 3 days following.

Rookie, that's an outstanding effort. You didn't get 1-upped this time! Way to press the go button as fast as the WOD is out!

F/37/125
Playing catch-up from the weekend:
HPC 1x7:
75
85
95
100
105
110
115 (Fx2)
115
120 (Fx3)

Run10K: treadmill, no incline: 57:29. Longest run in over 6 months- gonna pay for it tomorrow, especially now that I know what the wod is!

cheers herm. i try and get them done ASAP so i don't procrastinate. then i have no excuses :-)

hey guys #36 Carlox is my older brother love him very much he is my hero my mentor my best friend he is the owner of the (comming soon) Crossfit Ecuador...Carlox is the best nutritionist here in Ecuador and one of the best coaches he introduce me to crossfit..love him

Rookie thats a great time dude...Herm hi man hope everything ir alright...strong lil pony i know you'll give your best tomorrow you are tough best wishes for you and for each and everyone

WELCOME s'more's older bro Carlox! I gotta get down to Ecuador someday!

s'more, I am doing well, the back is funny, but I will be okay! :)

#9 Jay Bear

I'd also like to add that when I do the run on a treadmill I put it on a slope of 2.5 b/c running on a treadmill is much easier than on ground. (Do that after you get up to speed though so you don't waste anymore time).

I'll probably have to scale the DL's to 225# and MAKE SURE I have proper form.

stats on Mr. Joshua (logged under activity = CrossFit Heroes)

Median time all: 30:40

Median time women: 32:16

More detail on logsitall

-bill

Hi Herm great to see you posting!! my back feels funny too i'll not sub Mr.Joshua but i can't lie my lower back makes me feel insecure...

wow-I know Im late to post but I have been caught up all day and didnt get to check out the rest day post...

That was an awesome and truly inpsirational video of Gillian! She is sooo incredibly gifted and a great role models for us ladies aspiring to make out selves better. I would hope that I can be as strong as you and as humble as you are. You make your points would out single anyone out!
Thank you Coach for posting that! She is completely humble and I will always look up to her and appreciate all videos that have her in it!

Gillian, you are truly an amazing athlete! keep up the good work!!!
big hugs
Lisa

I'm about one work cycle behind the main site, so I won't do this one for a few days. I've never been scared of a WOD before, but this one makes me nervous. I think it's the dead lifts. 250 is heavy for me, but I hate scaling. I'll do it as rx'd, even if it takes and hour.

Now I just gotta wait around and dread this one till I get to it lol.

how good is this? I'm running a day behind so I don't have to squeeze my workouts in at the end of the day. I'm in Australia and working at a gym so like to work out in the middle of the day when there are no so many punters. Loving Crossfit it's killing me...but in a nice way. Hey any solo crossfitters in northern sydney around?

First words out of my mouth: "Oh Sh$@!"

This tore up my hands last time and didn't walk right rest of the week. Oh well, get some! Here's to you brother

Aw...bad timing! Mr. Joshua is my favorite WOD and I don't know if I should do it tomorrow night... I have to do a presentation in the evening and can't risk getting "messed up". We'll see after work, I know I will be tempted. I was planning on going up to 240# for deads next time this one came around, but I think I'll have to go with 225# if I do the WOD. (I think I just talked myself into it!)

3,2,1 Go!

First post here, but I've been following along for a few months now...

So, I go into my gym today, and what do I see? one brand new GHD, 3 new squat racks, and 3 new concept 2 rowers. Nice. Santa came late this year.

Oh my abs.
Oh my hamstrings.

First time I did GHD situps was 081014, I didn't scale them - 150GHDs, like todays WOD. That day, my abs felt strong after it, the next day I thought 'must have trained them', but the following week I wasn't able to leave my house, had to stay sitting for days, wasn't able to laugh at all. For maintaining the position of a banana I thought of renting a wheelchair. That didn't make Crossfit popular to my wife, so take my hint and scale with caution!

"Tomorrow is a different story. I tweaked my back doing Hang Power Cleans and tomorrow will be a scale-down for me, which is not a first, but is a rarity. I want to get the WORK done with no chance of aggrevation to my back."

Comment #39-Herm

I'm pretty surprised to see you "scaling" down on this Herm. I'm always impressed and shocked at the same time at your scaling up. The first time I did Mr. Joshua, I think you scaled up to 350 or something. I'm glad to see that you're not only a beast, but a smart beast that doesn't invite injury! My knee has been feeling a little funky since the HPCs the other day, so I may be cutting the weight down on this also. I'll see how I feel after warming up. Have fun!

it says "keep off"!

Sucked it up today. 32:04 - about 10 minutes slower than last time.

Couldn't breathe today - got a little bit of the crud and still getting acclimatized to elevation and the burning trash.

* and No GHD, so decline situps on steepest angle of decline bench.

looks like its a sub workout for me. Sub 500m row for 400m run, and sub ab mat situps for GHD sit ups.

wow. scaled weight to 225. added 3 reps per set.

only place my HR went 'down' was on the GHDs.

24:30

painful at 7500' MSL

Gday All,

1 month in and feeling stronger and faster than I can remember.

Firstly thanks to everyone for their advice and comments. It is extremely motivating to be able to read this forum prior to my WOD. I am looking forward to doing this Hero WOD tomorrow morning (damn timezones).

I am a day behind the schedule, but had an unexpected rest day on Sunday. As a result I did my first Fran this morning (as Rx'd). My time was 4.17 but with some pretty questionable PU reps towards the end of each set.

Afterwards I was absolutely shattered and lay gasping on the floor of my gym while people laughed and pointed at the weird man in the corner.

Crossfit = High intesity and short duration - you weren't wrong. A five minute workout - a month ago I would have laughed, today I can barely use my arms. I love it.

1st round at 250.
Next 4 rounds at 225.
No GHD, so did decline situps.

37:49. Is deadlifting harder for tall, lanky people? It seems I can't get my back arched enough, or rather keep my chest up without my shins getting in the way.

Boots & Utes
Over the Counter GHD
36:17

Did sundays workout monday forgot to post it
75
85
105
105
95
95
105;
For got to post run also 10k in 50;47

READY FOR TODAYS!!!!

Hello all, first post for me, only been crossfitting for 3 weeks. Just thought I would say that I am really keen to put CrossFit on the map in the sunny Northern Territory, Australia as I dont believe there is an official affiliate club here yet. My friend and I did FRAN today, was extremely impressed with our efforts.

As rx'd I timed out at 5:15 (6'-23-73kg), and my friend who is an animal clocked out at 2:57!(5'11-21-85kg)after 3 weeks not a bad effort.

For all those non-believers that gave Rhabdo such a hard time about his enormous effort, I will be posting a video next week of my mate as we hit FRAN again...

As rx´d: 29.57 min

Couple questions:

(1) The glute-ham sit-ups in today's WOD are no different than the GHD situps in last Friday's WOD, right? The D in GHD just stands for development – and the exercises are otherwise exactly the same?

(2) Will these sit-ups actually "develop" my glutes and hamstrings? I guess that comes as a bit of a surprise. When most people think of sit-ups, they think of core exercises for abdominals and lower back. Perhaps it’s just that these sit-ups done in conjunction with 400m intervals and heavy deadlifts will leave my a$$ hurting tomorrow. Would the sit-ups target my glutes and hamstrings in the same way without the runs and deadlifts?

Thanks!

Sub'd 215 instead of 250.

33:50

Mario
M/27/74/175
25 mins, substituted 135 for 250 (just not there with the weight yet) and decline situps for GHD.

Zorba
M/28/75/205
22 mins, same weight and set up for the situps and deadlifts, lowered the reps down to 20 and 10 for the situps and deadlifts respectively.

CFWU, WOD subd 220lb for deads, 23m34s...

m/24/5'6"/165

wow! i felt like crap before i even started this one,but it did make my huge headache go away.

used 255 for d/l-it was that or 245 had to go up
time 39:01

m/22/5'7/155

subd 205 deads / decline situps due to no ghd

28:17

m/43/185

subd 205 deads

27:51

With reference to scaling (#34 and 36).

I am very interested in the scaling methods put forward above. The CFT/875 method gives me 134 kg.

For the same work done:

134 kg (for me by CFT/875 method) is 13 reps per round
123 kg is 14 reps
108 kg is 16 reps
102 kg is 17 reps
86 kgs is 20 reps

My 1RM for deadlift is 175kg (385lbs) and so I think 250lbs (115kg) as 65% of 1RM is within my capability with partitioning. Should I scale down to the point where I can complete 15 without partitioning (by trial and error) or go for the full whack ?

I suppose my question is whether this WOD should be completed as far as possible for a constant workrate (ie a lighter weight with no partitioning) with lower peaks of work rate. The alternative is to use a higher weight and partition, giving higher individual peaks in work rate, but with a greater variance in workrate. I wish I could draw a graph on here !

So 90kg x 20 reps, 115kg x 15 reps or 134kg x 13 reps....decisions, decisions. I welcome your thoughts - I go to the Gym in 6 hours.

Beasty 40/m/5'11"/255 lbs

Ahhh... just when it didn't hurt to sneeze anymore!

m/43/74kg
Burgener + snatch WU
"Mr Joshua" @ 95kg (209#)
42:19.
Worst time ever, but first time with GHD. Very different compared with other types of sit-ups.

Representing Crossfit Tulsa - Kuwait

Mr. Joshua @ Rx-strength: 26:19

M/ 70”/ 167#/ 35yr

OIF/OEF ~ Semper Fidelis

as rx 27.29
although at my gym the treadmill is on another floor from the weights room, i think if i deducted this time i would be around 24 mins, but i guess this would be cheating?????

ps anyone from the midlands uk want to meet up for wods?

duncan

Five rounds for time of:
Run 400 meters
10 Glute-ham sit-ups
135x2; 115x3 Deadlift, 15 reps
27:30
WODE

subbed 500 m row for 400m run
32:45

M/47/6'/184

5 Rounds:
400 Meter Run
GHD Sit-ups 30 reps
185# deadlifts 15 reps

20:22

34/M/185

as rx'd
DL no breaks

24:13

#29 ldancer -

Welcome to CrossFit! I'm jazzed that there's another bellydancer out there doing this stuff.

Re: GHD sit-ups - They are safe (watch the videos, or read the comments as they roll in) but they are not easy. I have no doubt that you're a strong, skilled dancer but make no mistake - dancing is not CrossFit. Start with regular sit-ups.

From experience, CrossFit will absolutely make you a stronger dancer, but bellydancing won't necessarily make you a stronger CrossFitter. This stuff is hard!

Good luck!

151 5'7.5" 33 yom

6am- 21degrees- 400's on snowy road
sub as usual for ghd- soles of feet together ab mat situps
all else as rx'd

27:33 pr by 8:16

#86 Jeanette - You are most definitely right, dancing does not make you a stronger Crossfitter! And it so totally does work the other way around. I've noticed that that modern Egyptian, Randa Kamal-style dancing that uses very engaged glutes, has gotten much easier for me now. My hipwork is much stronger after a month of Crossfit.

Glad to hear that the GHD is safe - I'm looking forward to trying it later today!

M 68"/165/40

33:35

Subs:
Run - 33 cal on elliptical, 90 sec jump rope for last round (elliptical occupied; lapped wife!)
GHDs - horiz situps after 80 reps (round 3)
DL - 199 lbs; mixed grip after 45 reps (round 3)

20/01/09
M/33/1.81m/76kg

Sub'd 100kg for DLs
Sit-ups on decline bench
Runs on the treadmill at 20km/h (from standing start)

25:16

Nearly a 20 minute improvement from my last attempt at this workout (when it seems safe to conclude that I wasn't trying hard enough), 44:55 on 10/10/08

M/40/5'6"/165

5 rounds of:

40 meters on treadmill at 6:58 - 7:13 pace

225lb x 15 reps

30 sit-ups on swiss ball

Time: 39:30
(working out w/ 4 others and fighting the gym crowd)

20:06

"Mr. Joshua" NOT as rx'd 28:15

400m
30 anchored sit-ups
225 pound Deadlift, 15 reps

400m
30 anchored sit-ups
225 pound Deadlift, 15 reps

400m
30 anchored sit-ups
275 pound Deadlift, 15 reps

400m
30 anchored sit-ups
275 pound Deadlift, 15 reps

400m
30 anchored sit-ups
185 pound Deadlift, 15 reps

Had to modify the deadlift weight at rounds 3-4-5 as my "buddy" couldn't handle the initial weight.

2:00 jump rope
30 GH sit ups
250# Deadlift X 15

27:25

38/m/242

34:12

Two sets for time reasons

about 12 min a set, mostly because of damn deadlifts. Broken sets. Many.

22:23

Yea Boi!!!
Scaled by BrandX Pack:

Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
105 pound Deadlift, 15 rep

30:14!!! This includes running up/down stairs for each round! First four rounds DLs were in 3 broken sets. Last set, buckled down and did it in two. I feel like Godzilla. LOL

s'more- I am planning a trip to Colombia this year, can I make a pit stop in Ecuador? Let us know when CF Ecuador is up and running. You are en fuego!

first workout back from injury.
scaled version:
4 rds
400 run
30 ghsu
15 185lb DL

27:11

Looking forward to getting hooked back up. This was a good one to get started with. Won't be able to move in the morning!

M/42/175#/6'2"
WOD, w/subs: Abmat situps (feet anchored), 225# DL, runs on treadmill
27:08

Warmup: ran 400 m, rowed 600 m, CFWU (2 rounds), deadlifts 135X10, 175X8, 215X6, 225X1
My first time to go all five rounds. My goal is to get to 250# DLs for this one.

Happy Inauguration Day everyone.

F 37

Time 34:20 with 60kg deadlift. Poor running skils!

m/31/5'9"/169

subbed glute ham sit-ups for regular sit-ups because gym doesn't ahve GH sit-ups

43:03 (PR by 5:18)

m/195/29/6'3"

I'm dying. GHD gave me bad headache and sick to my stomach. Not used to working out this early anymore.

not as rx'd
ran .25 miles
did 185 lb. deadlifts x 15 x 5
did 20 GHD situps x 5
29:03

This one was fun and hard. Couldn't finish, almost puked before round 5. I got up on the treadmill to start round 5 but just couldn't get it. Awesome w/o however.

35:49 with DL at 95lbs.

48/male/6'/205/week 11 CF/week 2 Zone

LAST TIME: (November...my 3rd CF week) As rx'd except DL's were 5 x 5 with 205 lbs in 24:30

TODAY: As Rx'd except DL's weree 5 x 10 with 205 26:15

I doubled my DL reps in 8 weeks!

M/53/180
As rxd= 27:03
Day 60 - 100 push-ups
Day 12 - 50 dips

32/m/170lb

as Rx'ed

24:46

Ist time doing this....slightly dizzy afterwards. WOW....what a workout!!!

Re #53:

Dear Nervous John,

Look at yourself in the mirror, in the eyes, and say, "I am fearless" 5 times. Do this with intensity and feeling; do this while touching your throat (the throat is the energy center of the body; by touching it, you tune into the vibrations of your words and you feel their meaning). Remember, fear is simply something you create; it is an interpretation of your energy. Perhaps if you call your energy "excitement" for what you will accomplish and overcome, you will enjoy the WOD and the next time it appears, you will be elated!, rather than trepidacious.

Affirmations are part of my daily routine and as a motivational coach, something that each of my clients has used to change their lives. All day long, just repeat, "I like myself, I am fearless" and see what happens. Believe it, believe in yourself, because you are the only one who can do this WOD! "Nothing will work unless you do."

Happy thoughts make happy experiences - you are great!

#36

1. Use a weight you can do safely.

2. Sometimes in life you may have to lift something when you are tired. CF is trying to prepare for the unexpected.

26:55
As rx'd

Great workout!
check out this guy strong fellow

http://www.youtube.com/watch?v=7K0pNK5M4ls

Thx Crossfit

Brynjar Akureyri Iceland

Haha, got yelled at for dropping the deadlifts.

M/22/5'9/156

22:29

regular sit ups (un-broken)
185# DL (12-3/10-5/10-5/10-5/10-5)

Bwt: 138

Subbed abmat sit ups with feet together for ghd. As Rx'd otherwise

19:06 (pr)

only sets 3 and 4 broken this time on the deads

Found this article and thought it was interesting.

http://news.yahoo.com/s/afp/20090116/hl_afp/healthaustraliageneticssugar;_ylt=At8juaZrV2AoHEmOvom1Hj4PLBIF

Seems like this is even more support for Zone and/or Paleo eating.

strong lil pony please if you can visit Ecuador please tell me it will be an honor to meet you...you are tough strong lil pony keep training hard your body and soul...big hugs

Greg A W/U

27:05 (PR)

compared to: 35:56 last time

BTW-thanks to Crossfit, I am now 212lbs from 240lbs since 10/20/08.

GOOD TIMES AS RX'D

Only did 4 round, first 2 at 185 (body weight) and 2nd 2 at 205. Sort of new to dead lifts.

m/23/185

38:43, as rx'd. painful.

anyway to improvise the GHD situps w/other equipment? our back extensions set up wont work since its inclined.

30/m/5'10"/215

Did situps with feet anchored on a decline bench instead of GHD situps

34:11 (pr)

as RX'd 33:01

M/36/5'11"/196

53:23

400m on treadmill @ 1% incline
3xGHD, 2xanchored sit-ups
205# Deadlifts

I was trying to concentrate on DL form today. Felt pretty good, just really slow on the DL.

tweaked calf
135 DL
15 GH situps
400m
3 rounds
17:31

Scaled to 40kg KB Sumo Deadlifts

27:41

bw 165

subbed sit-ups for gh sit-ups

18:57

m/24/179/6'2

400m
135# DL
30 GH Situps

5 Rounds 36min.

31/M/190

not quite as rx'd

used smith machine for the situps and I used 185 on DL and I only did 3 rounds.

Time was 17:47

anchored sit-ups
115kg/254lbs deadlifts

20'32"

Gym does not have a GHD so subbed physioball with feet anchored.

29:12.

BW 174

17:50

Did sit-ups with feet together (butterfly stretch position) instead of GHD's. DL's unbroken this time.

wow Herm you scaled!!! You are protecting your back ah? I think i'll make the same as you bro, my back is still feeling funny

Mark @ 185 for DL, otherwise as rx'd -- 30:20.

Theresa @ 155 for DL, otherwise as rx'd -- 31:29
(ran outside @ 6 degrees; -4 windchill)

gonna have to push this one back a day. i spoke a day too soon about recovery being overrated.

Wow, I suck at this workout and I got showed up by Mike #64. Oh, well.

Scaled to 225.

49:25

5 minutes better than last time, though.

26/5'9"/135

38:27 with 80kg (175#) deadlifts and ghetto GHD sit-ups (sitting on a bench with my feet under dumbbells - then reaching backwards to the floor).

First time with 80kg deadlifts - the other two times I did this wod I used 70kg. Last set of deadlifts were mostly singles, but did 'em all with 80kg. I anticipate not being able to do anything that involves bending over tomorrow...

Last time:
35:58 w/ 177lb dl

This time:
29:16 as rx'ed

28/m/192

As rx'd
39:26(pr)

Had to do regular sit-ups...abs still to sore for the extension of GHD

23:11

3 rounds, 205 lbs, 400 m rows
24:43

As Rx'd 30:38

m/31/5'10"/188
33:44 as rx'd

Scaled deads to 225 instead of 250

27:10

m/5'10"/170

M/22/184/5'10

3 rounds of:
400m runs
leg raises from pull-up bar(had no GHD), 30 reps
205# deadlifts, 15 reps

I could have finished, but I ran out of time. First day back to college...

Male 27, 6'2", 170lbs
400 meters
15 GH situps
15 185# DL
5 rounds
24:57 total time

Proceed with Caution (not fear)!

I'm sure that many of you very informed and capable CrossFiter's are aware of this, but I just thought I'd share some advice that might help a newcomer.

I've discovered both personally and second hand that the combination of GH sit-ups & Deadlifts in a workout can be costly to your back & SI joint. Going from repeated hip flexion to repeated contraction or "firing" of hamstrings & glutes are opposing movements on the pelvic girdle, which can quickly (and painfully) expose any muscle imbalance you might have.

That being said, make sure you adequately stretch & massage (manually or with a foam roller)your psoas, QL's, Glutes, Quads, & hamstrings. And if you are not feeling 100% in terms of rest, muscule balance, and technique, you might consider doing regular sit-ups instead.

Trainer & Massage Therapist

3 CFWU
24:58
sub'd crunches for GHD, 185# for 250#
21 degrees outside with a brisk wind.

Proceed with Caution (not fear)!

I'm sure that many of you very informed and capable CrossFiter's are aware of this, but I just thought I'd share some advice that might help a newcomer.

I've discovered both personally and second hand that the combination of GH sit-ups & Deadlifts in a workout can be costly to your back & SI joint. Going from repeated hip flexion to repeated contraction or "firing" of hamstrings & glutes are opposing movements on the pelvic girdle, which can quickly (and painfully) expose any muscle imbalance you might have.

That being said, make sure you adequately stretch & massage (manually or with a foam roller) your psoas, QL's, Glutes, Quads, & hamstrings. And if you are not feeling 100% in terms of rest, muscle balance, and technique, you might consider doing regular sit-ups instead.

Good luck & have fun!

Jessica,
Trainer & Massage Therapist

As rx'd:
28:36

M/22/5'9/178

Riddled with Injuries from lacrosse practice....

Subd Incline GHD machine for the situps, same ROM.
Used 255lbs for DL.

otherwise as RX'd

25:39, big PR.

29 ldancer

My two cents. There are no exercises that we as crossfitters do that have a zero chance of injury. There are no exercises in existence, in any version of any modality, that have a zero chance of injury. Sex runs a risk of injury, have sustained a number of injuries in my time thus far. I digress.
You asked a great question though, because the proper execution of all of the exercises that we do are exponetially important, whether we are talking about a power snatch or a ghd situp.
Being an avid crossfitter and trainer for the past tow years, I can tell you my experience with ghd situps.
After having three back surgeries, a double lamanectomy and on the third surgery having L4, L5 and S1 fused together...with proper instructions given to me on the ghd and as best execution I can possibly perform at any given moment, I have never injured my back on a ghd, regardless of reps, workouts or the like. Again though, proper form and function is key.
Just thought that i would give my experience.
My two cents.

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

s'more

thanks for explaining the cleans and front squats yesterday. that does make sense. and stop apologizing for your english! its not that bad and your positive posts more than make up for it!

23/m/167lbs/70"
4 rounds as RXd
5th round 400m run/30GHS/11reps 250lbs deadlift, last 4 reps at 225lbs

43:26

F/42/5'6/124

scaled dls to 155#, sub'd decline bench propped up on magazines for ghd

26:46

this stinks, I'm having the seat on my lone GHD recovered right now. :(

DNF
4 sets
scaled deadlift to 225lbs.
32:08

M/32/155/5´10"
As rx´d:37.30. First time as rx´d.

Male/26yrs/6'0"/168lbs

Rowing Mr. Joshua

Five rounds for time of:
Row 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

20:53

Too much snow outside to run in this hellwhole of a state.

m/5'3"/160/29

225 lb deadlifts
rest as rxd

36:03

first time with Mr. Joshua, I had injured my back severely during thanksgiving week and was taking a week off so i could get back to normal when he last came up.
I had to sub 225 lb for the 250 lb deadlifts--250 is just too much for me so far unless i'm maxing out. made a gh situp machine out of the smith machine.
lost a lot of time (i would say up to minutes) running between the DL's and the treadmill, which I had to switch on and get up to speed every time because my gym only allows us young bucks to run on 3 of them which are very often occupied.

32:00 min

M/25/205
DNF
4 Rounds
DL scaled to 225#
28:31

One of these days, I'll post something as RX'D

M/39/175/6'

deadlifts at 225-15
225-15
185-15
185-15
185-15
Time 28:20

24:44

m/40/6'/205
as rx'd 27:22

38:36 as Rx'd
New PR by 13 seconds

I had to set up a bench and hook my feet under some equipment in the gym to sub for GHD sit ups. Did two sets of 15 each round. I am calling it Rx'd because it is as close as can be.

I thought I was going way faster than last time, but I don't think I pushed hard enough. I was not wiped out after, so I guess that is something to gauge by.

I did the runs on a treadmill at 8mph most of the time. I know I can step that up a little. 250# DL no problem. I did two sets of 6 each round.

M/25/190

Subbed situps flat on ground with legs free, no GHD

Otherwise as rx'd

29:44

As Rx'd
30:56
first time finishing this workout, I was psyched. Mr. Joshua has been the bane of my existence!

I messed up the time with my previous post.

The real time was

28:36

M/18/140/5'7"

2 weeks of Crossfit...1st WOD time post!!!

set 1
400m
30 GH situps
15-165 dl
set 2-5
400m
20 gh situps
15-155 dl

29:26!

40:25...

30 x 135 lbs deadlifts w dumbells. lost grip alot.

First time with Mr. Joshua. Scaled the dl's to 155lb rowed 500m instead of the run. Only had time to complete 3 rounds. Must get going quicker next time. Still was a killer WOD.

30:39

continued my slideboard/hockey comeback, as the shoulder is still bothering me quite a bit (but getting better w/ the recent rest)...

dynamic warmup
slideboard (14 rounds or :30 on / 1:00 off)
K2E (5 rounds of 10)

feeling pretty good.

26:46

150# DL, unanchored sit-ups
Runs 1/4 mile on treadmill w/2% incline

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

subbed rowing, full GHD, DL at 250lbs except for the last 8 reps of the 5th round when i dropped to 155lbs.

TIME 54:30

NOTES: Subbed rowing b/c foot still injured, GHD improving (focussed on keeping legs straight & hams tight during the contraction), DL felt ok, tried to focus on form. Load was very heavy (3 rep max was 275 earlier this month) and I dropped to 155lbs for the last 8 reps (after 67 @ 250 b/c form was breaking down). Absolutely brutal workout, harder than Linda, moved from out of breath and trying to push on to to weak to perform DL's and needing to rest. Wow.

Subbed 225lb deads, wish I hadn't

otherwise as RXed,

21:10

felt really good, i'm surprised

also did a 10k hike in the hollywood hills yesterday, great time.

48/m/190

As Rx'd, row vs. run. 29:26

NROTCstud good job, vinny thats great, vswe exelent work

34:00

M/27/217

Subbed 225# and 20 GHD per set

46'36

Can do 30 GHD per set and up the weight to at least 240 next time.

Tj great to help you even if it was a little bit clean for me is the second most difficult exercise ever...keep giving your best Tj

Scaled to 135# and 20 GHD. 25:30
Is Mr. Joshua supposed to be fast? Or are the deads supposed to be so hard they have to be broken to singles? I scaled way down to keep my speed up and was doing 2 sets of DL's each time (9 +6). Not sure I did this right. Bingo?
on another note: last time I left the kiddos inside to go WOD and came back to chocolate milk powder and banana.....today it was all the dirt from my money plant spread out on the oriental :{

400m run
30 abmat situps
135# dl x 15

22:15

40:36

36 M 168#

As Rx'd: 28:35

runs sucked

CFWU- minus pu's
45lbs deadlifts
28:54

3 rounds for time of:
400 meter run
15 GHD sit ups
15 185lb DLs

Time: 16:52

M/36/180 lbs

Had to sub Ab mat for GHD's otherwise as perscribed

26:50

M/22/165

DL @ 200lbs

24/m/195 heavy
23:30
treadmill runs
GHSUs below parallel, not full ROM

5 rounds
400m run
45 Abmat Situps
185# deadlift

31:37 in boots

38m/6/181

wod as rx'd since 5/22/08

24:23

all sets unbroken

As Rx'ed

34:04

M/29/5'9/194

Subbed J.T. instead of doing Mr. Joshua since my knee is still feeling funky from HPCs the other day.

J.T.
21-15-9
HSPU
Ring Dips
Push-ups
20:12 as rx'ed

It was very hard.

24/M/185lbs

5 rounds of:
Ran 400 meters.
Sub'd ghd with decline sit ups for 30 reps.
DL 250 for 15 reps.

Time: 24.30

as rxd.......20:20....jb

First week of CF...

Did CFWU (My Pull-ups suck)

5 Rounds
400m on treadmill @ 6 min pace
30 GHDs (not full ROM as Video stated for novice)
15 x 135 DL (couldn't maintain form with prescribed weight)

Time to complete was 24:01

Used 155lbs for deads. Probably could of gone up to 170, but I didn't want to push it because I turtle my back when fatigued.

25:15

25:36 ... subbed 21 flights of stairs (which takes me longer then 400m run)

4:20 min PR on last attempt
29:56 sub 400m run with 21 flights of stairs

"Comment #186 - Posted by: Chris Mac (M/29/195/6"0") at November 26, 2008 10:29 AM"

Hey dakota.

Get some tonight. You can do this one. Make it happen! See you soon

Treadmill runs 1/4 mile
Incline situps (tall) 30 reps
205# Deadlifts 15 reps
______________________________
5 rounds- 33:12 (pr) last pr was with #185 DL !

My first Mr. Joshua

Sub 215lbs for 250lbs

5x rounds
30:25

2.5 rounds 225 lb dl
2.5 rounds 205 lb dl

a little over 27:00

34/m/189

as rx'd... GHD full layback and touch the ground, full ROM...

29:42... Mr. Joshua is one bad mofo!

5 rounds for time:

500m run
30 situps
15 x 115kg (250lb) Deadlifts

43:18

Beasty

40/m/255lbs/5'11"

M/27/190/6'4

26:20

Scaled to 215# DL

WTC

27 - m - 5"11 - 161 lbs

20 burpees
15 135 lbs deadlift
30 leg lift sit ups

X 5 rounds

17:54

d - 30m/175

28:52

sub'd 500m row for runs

j - 35f/125

42:15

500m row, 185# deadlift

RIP Mr. Joshua

4 rounds, used 225# deads

38:12

I stopped at 4 rounds b/c I started to lose good form on the deads due to fatigue.

#108 Jennifer,

I often use "Everyday in everyway I am getting better and better".

30/m/5'11"/200

As Rx'd

20:04 (PR)

M/32/6'/190

As Rx'd: 25:45 Hoo-ah.

Second time for this -- missed the last iteration in Nov. First time on this was ~39:30, so PR by almost 14 minutes. Did the 10k yesterday so wasn't looking forward to the runs...

Tracked at just about 5 minutes per round -- about 4:30 on the first (fastest) and about 6 on the fourth (slowest) with the rest almost at the 5 minute mark. Pacing made a difference -- ran all 400's at about 1:45 rather than going too fast at the start which put me in a hole last time. Deadlift improvement has been huge and is what made the single biggest difference.

This is a killer, but I love this one.

F/38/144ish/5'4"
Pack:
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
Deadlift, 15 reps

Shortened to 3 rounds so I could fit in during lunch. Gymnastics tonight.
used 95#

20:10 all GHDs this time. Was 19 something last time with one round of situps.
Not feeling full of energy these days….

first time as rxd 33:10

#108 Jennifer
Thank you for bringing up creative thought. Visualizing and affirmations have been invaluable to me in getting past common assuptions around ageing.

Scaled to 165# DL
39:00

A couple of thoughts on the heavy dead lifts in metcon workouts.

First, there is NO doubt that these metcon workouts with heavy dead lift are a significant challenge. The first time I did Mr. Joshua, I had to bail on the DL's after the 3rd set, as my back felt like I was experiencing spasms. I was discouraged and frustrated.

However, that workout, and others like it, I am convinced have helped me significantly increase my 1 rep max on dead lift as well. I mean, by the time you've completed this workout as RXed, you've done 75 reps at 250 lbs - that's a lot of heavy lifting!

Another workout along the same lines is Linda, which I did last week. Unlike the first time I did Mr. Joshua, where I had run out of steam and felt physically debilitated, I got through 55 reps of dead lift with 300 lbs. It didn't feel good, but I got through it all. I feel like I have some STRONG single rep max days ahead of me on dead lift, and it's because of doing LOTS of reps with still relatively high weights.

These workouts are a challenge! In the short run they build your fitness like any other metcon workout. But in the long run, they also help you get improved single rep maxes!

I know I'll be sore as heck after this workout, but I also know that I will become stronger and better by completing it!

M/39/5'6"/193

Subbed 255# for the DL - easier to setup

As Rx'd - 53:04

Yeah - slow. So what's new? However, the last time I did this, I did 3 sets in 34:00. So, I'm ~45 seconds faster per round... and I did all 5 sets.

Tired before. Dog tired now. Hurts so good :)

m/39/6'/233

400m
30 anchored/incline sits
15 255 deads (mistake not macho)

33 minutes. same as last time, but more weight and i don't feel crippled. guess i need to push more, though i cant say i coasted. Whatever. glad it's done

Any recommendations on avoiding too much attention at your work gym? Disguises? I'm just thinking that it might look a little odd if I keep running out of the gym for those 400's... :)

Ah f**k it. I'm in!

31:46

Getting much better at DLs, this time did 205# for all, not quite there yet, but getting closer.

and regular situps, no GHD machine.

My back hurt..
at to do the deadlift in set of two or 3....

As rxd 38:27

Heavily scaled due to lack of gear and time.
140# deadlift, normal situps, 3rds 15:20

What is the jumprope equivalent to 400 meters.?

m/32/195

as Rx'd
First time with Joshua

26:53

(running was pathetic....still trashed from the 10K)

Glad to be finished with that one.

Bailed big time on this one, got to my 2nd round, didnt properly warm up for this, felt a little pull in the Hammies and said screw it, took the day off :P

sub 55kg deadlift, situps = 25:07

At home gym at Warhorse; used KGs so DLs were actually 244lbs. GHD on back extension bench thing, as far back as I could go...and row 400 instead of run.

29:55

2min slower than last time, but much more realistic GHDs and 244 instead of 225. Didnt even feel like doing it after first round of rows...but punched through and felt good.

m/37/76/200

DL's @225#

26:50

Good progress for me: Last time 33:05 w/ DL's @185#

Also, wife's first WOD! Modified Joshua 5x:

400m run
30 standard SUs
15 KB swings, 1pood

About 26mins

Scaled up some:
5 rounds:
800m run
30 GHD Situps
15 Deadlfits at 265
5 double KB snatches (2 Poods each)

around 34-36 min (accidently hit stop bottom during start of first run)

m/27/5'10"/240

wod as rx'd
23-228
35:33

Day 2 of MCIWS:
-Run 2.0 miles plus stairs and 600m crawl stroke for warm-up. -960m swim wearing cammie bottoms. -Brick drills. Swim frog kick holding a 10 lb brick with both hands out of the water 25m x 2. Swim side stroke holding a 10 lb brick out of water with one hand 25m x 2. Tread water with brick for 30 seconds in group of three passing brick off. -Swim underwater on 1 breath for 25m x 6. -Circuit course of pushups, dips, flutter kicks, hello dolly's, and 25m sprints x 8 (not in that order). Conservative estimate of 2000 calories burned. Slept for 8 hours. Dreading today's workout...

Rookie,

Nice job, you have given me a target time, I feel as though we might be pretty close to one another, well only time will tell, tehre is on only one difference... I live on the east coast haha, well I will see if I can keep pace with you 28 posted time!!

Check in lata...

modified 3rs decline bench SU

18:36 2 min. slower than last time

last time i did this workout i scaled down the weight on the deadlifts (still did the RX'd reps), because i never did any significant deadlift worksout before. i made sure i had good form and the workout went well. Afterwards my lower back muscles felt extremely weak, but didn't think anything of it. Over the next 5 days, my back muscles tightened an incredible amount (to the point that i could barely sleep at night and could not bend or move my back at all). After a week or so, my back muscles fully recovered and everything since has been fine.

Now that I have done a deadlift workout and my muscles are at least vaguely familiar with the workout, should i be OK if i scale down the weight (same as i did last time) but still doing all 75 reps or should i also scale down the reps as well? any advice appreciated

Did it as rx'd 52 mins -slow because had this headache when i did the DL so i had to wait a bit till it is gone also the gym was crowded today so when i left the tradmill and get back i had to wait abit and then i went running outside and ended up doing much more than 400 m runs :(
-HERE is SOMETHING FUNNY-
my gf is jealous of crossfit :p , she said exactly this "when we are talking you talk about crossfit and you have no more time for me you even wake up from sleep to check on thier site you even eat like they eat and everything now is about crossfit , i hate both of you"
- Also i Have Good news:
just got "Mastering The Zone" book today ,ordered it from 3 -5 weeks ago,
- And the Bad News:
S#@$ at the exam today , but its ok gonna hit it harder next time

m/28/185

22:31 as rx'd.

19:02 as rx'd

24m/175/6'

As Rx'd 33:06

Is it weird that I open each WOD comments, even before doing the WOD to read bingo's newb's posts? brilliant stuff, as usual.... who wouldn't read a lil book with the WOD, accompanying photos and his commentary? say, 80 of his better ones from the year, or even all of them from the year in a chrono fashion. In fact, bingo if you're interested, send me an email and we can hash this out!

will try this workout (scaled!) later tonight

M/30/5'10/200

subbed 500M row for run and 225 pound deadlifts

27:28

This looks nasty! Gunnin for sub20!

37:09 190lb DL first 2 rounds then 155lb as to not blow out my back. Again as last time that I met Mr. J almost puked but at least this time I made it through all 5 rounds. MJ are you cursing me.

SUB decl su
SUB 185# dl

43:15
previous 50:00

M/39/150

m/28/6'1/191

sit ups hanging off bench, other than that as rx'd

21:56

39 mins.

Used smith machine and a bench to create my GHD situps. Got much better on the DLs after round 3. Ran the 400s on a treadmill, def lost time for the belt to start up. This is a challenging WOD. Love it.

Jay

No access to equipment to do this WOD while vacationing in Kauai, so this was my WOD:

7 rounds for time:

10 doorway Lifeline Jungle Gym pullups
10 inverted burpees
10 unanchored situps
10 lateral jumps over suitcase

19:07

I'm very glad I brought the Jungle Gym; there is no place to hang rings. Palm trees don't have branches! These doorway pullups are tough; obviously no kipping involved, but dragging my legs up the door was like adding a light weight to the pullups.

Oooh, I like this workout. Today is a rest day for me so will make this up later. The gym is closed anyhow from our 3-4 inches of snow ;)

Thanks to all on the congrats yesterday to my PR. I am still so stoked about it. LOL, yes, drunk on the Kool Aid is a good way to put it since family or co-workers don’t get what I am all excited about.

24:36 as RX'D, tens seconds faster then last time. In regards #234 she will be jealous until she tries it then beware because she will turn into an addict and probably start beating your times. My GF loves Crossfit, the competition and everything she can read about the Zone... and yes takes great pleasure in mopping the deck with me on WOD'S!

40/m/176cm/72kg

5 rounds for time

30 Double unders
20 GHD-Situps
15 Deadlifts, 100kg (~220#)

28:04

100kg deadlift for 75 reps means I've lifted my car (a VW van) three times tonight. I'll be so sore tomorrow...

treadmill run

sub decline situps (except for round 2 -- regular situps)

135# deadlift

45min

I felt like Superman after finishing this one, so it's aptly named.

Situps were the slowest part, I needed to break every 2 or 3 just to power out the next few. I think I underestimated my deadlift, though, because I started in sets of 5 but I managed to plow through the last set in 10-5 with a really short break between. I probably could've been going faster.

34:16 PR

Unanchored abmat situps, scaled to 215lb DL. Avg HR 174, peak 186, rec 43. In sunny Aptos, CA. I'm just proud and grateful to be able to get through a wod this brutal, even with the scaling and relatively slow time, and all credit goes to Coach, Lauren and everyone who makes Crossfit possible. Good luck Obama!

Also, updated my weight... down another 3lbs. I might need to start monitoring my bodyfat closely to make sure I'm not losing too much muscle.

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

Scale and sub: 500m Row, Abmat sit-ups, 195lbs. Dead lift

33:00

Mr. Joshua wasnt he the Phsyco in Lethal weapon w/ Mel Gibson....

22:09 225 for Deads not 250.....

18:19

i ran the 10 k yesterday....so,
i did mr. josh today in 37:05

at first i did 185 lb. dead lift, but on 4th and 5th round had to go to 135 lb.

30/ female/ 135 lb.

M/34/190/6'2"

42:40 (first time on this WOD)

Wow, I am sitting at my desk and my abs are truly just burning. What an amazing WOD though- a special thanks to Joshua for serving and to Bingo for the inspirational comment towards the end of his post.

subbed physioball and hooked feet version of GHD sit ups
all else as Rx'd:
32:40

On the very LAST rep, tweaked my back bad!! :(
I literally fell to my knees and rolled the bar towards my stopwatch so i could get my time. Then began the struggle of standing up. I might be out for a few days cuz of this one :(
Man this sucks!

Traps and legs like Gumbi on rounds 4-5 of the run portion....

28:40, as Rx'd.

m/32/175

as rx'd (225 deadlift)

30:46

M/34/170/5'10"

Scaled to 185#

27:10 (first time on this WOD)

FUN.

m/19/150/66"

first time doing this one, I had to scale deadlifts

5 rounds
400m run
225lb deadlift - 15 reps
GHD - 30 reps

got 30:53

I am a little bummed about my time, but i tried to hit it hard, and got all of the GHD's without any breaks (usually I have to stop, so those are improving) and the first 10 reps on deadlift with no breaks. and no breaks in running.

next time going for rx'd

M/23/6'2"/195

subbed regular situps for glute-ham
otherwise as Rx'd.

29:48
first time was 45 min. A good decrease in time. Handled the deadlifts better this time around.

This was a rough one. Myself and my wisdom decided that it would be a good idea to workout during the rest day yesterday. I am headed back to the states soon, so I am going for a last minute push before this deployment is finished.

Yesterday I threw up power rows and kettlebell swings, superset with pushup sets........Real smart on my part.

Today, As RX'd = 33:19

A little slow, but gravity was my enemy today after yesterdays kettlebell swings.

Back too sore for this one. Did a heavily modified "Kelly"
5x:
35 Double Unders
30 box jumps 24"
30 thrusters 45#
Tough.

Had a terrible day but still gave this one as much as I had.

Rx'd

38:45

Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

27:45

left knee hurting

400m erg X 5
sub 50 feet up crunches X 5
185/15 for first two rounds
135/15 for last three rounds

30:30

This will cause me to reunite with my old friend pukie. Oh man this should be terrible. It is just what I need, funny how those are often related.

Love you guy! Always get be pumped for this stuff!

24:10

Did GHD situps on a roman chair. For deadlifts, used 135, 155, 175, 175, 175 for five rounds.

Mixed BrandX Pack reps with Puppies weight.
(Still not confident with my deadlift-need more coaching).

5 Rounds:
400 m run
15 GH Situps
15 50# Deadlift

29:04

BWT 192

~34 minutes
3 rounds
400m on treadmill
DL's @ 275
Last round incline situps

31/M/261

36:38 w/regular situps

Hands still torn up from last week, so I subbed overhead squats for deadlifts, with body-rocking results.

5 ROUNDS:
400 m Row
15 overhead squats - 95#
30 GH Situps

27:08

Who says you can't get "core work" doing crossfit? Who says, really? I need to know so I can punch them in their core.

As RX'd

Jeremy 29:50
Josh 20:34
Joel 20:24
Phil 19:18

Hoorah!! Love It!! Muscleups tomorrow maybe?

5 rounds
400 meter Row(injured foot)
15 unsupported sit-ups
133lb dead lift 15 reps

Time 25:14

As Rx'd - 24:53

As rx'd 29:41

Cooldown: three rounds of dowel jerk drill progression followed by dowel snatch drill progression. Nice way to loosen up after all the deads.

holy crap! first time doing joshua. stopped after 3 rounds because of a mean headache(not sure where it came from).

3 rds. w/ 185lb DL.
23:07

until next time..

ghd is across the gym from dead platform,more people tried to stop me today to talk more than ever,abs were still hurting lower back aching a lil from HPC didnt feel like my zone blocks are quite right on yet down 6 lbs from last week so thought i would be weak,kids had a meltdown during workout in daycare and still a PR by EIGHT FRIGGING MINUTES,26:03.home gym alone this could potentially be 20min time for me.first two rounds were both 3:30-3:45.thanks MR JOSHUA!

29:27
subbed 165 dl and after 3 rds of GHD situps I did one round of BE and 1 round of unanchored abmat situps.

Runs were absolutely dismal today, very subpar workout.

No GHD just standard situps otherwise as prescribed.

37:50

run on treadmill. Back and forth across the gym. First time meeting Mr. Joshua.

OMG!!! I puked 3 times but still got it done. Awesome work out

38/m/6'1"/210

Replaced the 400 meter run with 40 burpees each round. Below zero outside and the treadmills were all taken.

Also, 270.4 lbs instead of 250. The metric conversion had me baffled and I figure I would err on the side of heavier.

A humbling 47:40. The burpees hurt my time and my pride.

21:42
Situps on hamstring leg machine.
400m = 2.5 laps Pottruck gym

M/35/77kg

Five rounds of:
500m row
20 GHDSU, Swiss-ball style
15x90kg DL

25:15

Last time was:
TM 400m run, all else same
x3 for total time of: 15:54

***scaled***** due to back soreness.
16:15

175dl's, and abmat sit-up's

M/19/5'8"/148.5lbs

Sub 195 for 250 for a time of 30m28s (I believe). Felt really strong today. I probably could have hiked up the weight for a longer time.

30M/5'6"/165#

GHD situps on rounds 1 & 3. Anchored situps on rounds 2, 4 & 5 due to GHD machine being occupied.

24:44

All DL's were broken into 2 sets of 8 & 7.

My lower back is en fuego right now. The last round of DL's was tough.

m/35/216/5'11

"Mr. Joshua"
33:06

Modifications:
D/L 225# for first 3 rds & 185# for last 2 rds.
Used Bosu ball and anchored feet for GHSU
5th rd, rowed 400m (2min)

Today's Y has some heavy treadmill activity, right when I was on my 5th round, they were all full. The gentleman who took the one I was using was barely walking on it...but I guess at least he wasn't on the couch so I suppose that's good.
Glad there was a rower there.

29min

* sub 185# DL
* all DL's were broken into 2 sets of roughly 10 and 5

19:35
Running done outside
Poor substitutions:
30 hollow rocks per round
15 deads (two towels wrapped around 200lb crate)
Tough on grip, not so much on the back.
Looking forward to doing this one as rx'd.

Five rounds for time:

20 burpees (too much ice on the ground to run)
30 GH sit-ups
15 deadlifts, 252lbs

Time: 40:56

First time I ever did 150 GHD sit-ups in a WOD. dang, that was ruff.

m/41/163/6'

as rx'd (250# DL are still a killer!): 39:06

(1st time: 58:40; last time: 43:12)

M/37/6'1''/240

as rx'd: 24:23, and a visit by pukie in the round 5 400 meters.

33/F/5'10"/150

As Rx'd
Outside runs (brrrrr!)
Full GHD sit-ups
176# deadlifts
22:42 (1 min PR)

33:29 as rx'ed (treadmill)

First time posting.

m/34/199lbs/5'8"/22%bf

Not as super as I would like to be but,

3rd week doing the WOD's or at least trying to do them.

used the treadmill to do 400m runs
and the smith machine with a stack of steps to do Full ROM GHD's.

rnd 1-2 as rx'd
rnd 3-5 subbed DL's with 225

Looks like I am the slowest one here :(

49:56.

started with deadlifts since i shared the bar
subbed 2xanchored sit ups for gh sit ups when the bench was taken

round 1-3
15 DL @ 113kg
400m @ 18km/h
60 anchored situps
round 4,5
15 Dl @ 113kg
400m @ 19 km/h
30 gh sit ups

time: 42'06

first time with DL as rx'd

As Rx'd
23:26(pr)

21/M/6'/175

400meter run
30 abmat situps
15 deadlifts 140lbs.

5 rounds
23:30

sub'd incline situps for GHD:

29:00

First time meeting pukie. Harder wod then expected

As rxd
29:51

Really pushed to get sub 30

scaled to 205 deadlift
50 regular sit ups

28:39

DEATH ON A STICK I SUPPOSE

As Rx'd
1:05:10 (pr)

First crossfit completed as Rx'd!

M/24/6'1"/220lbs/
As Rx'd
25:12
FOB Falcon, Baghdad

as rxd
31.57

Ouch my aching head

250# DLs are too macho for me yet so...

subbed 155# DL

3:33
4:33
5:19
5:47
6:27

25:40

that one hurts...I also experienced a pretty intense headache, maybe it's the hanging backwards with the GHDs.

subbed knees to elbows for GH sit ups, scaled to 225

m/20/5'8"/160
43:32.90

will not walk right tomoro... HOOAH!

5'7''/25/160 Male

27:01

400mx5 on treadmill @ 9.5 speed (had to wait for treadmill to get up to speed every time before jumping on)

30x5 incline sit-ups

180x15x5 dbl deadlift

M/ 63”/ 125#/ 17yr

scaled to 185 deadlift
and had to use a treadmill

30:00

M/34/5'10"/198.5lbs

Runs on a (stupid) treadmill
Subbed regular, anchored sit ups for GHD'S
Rx'd weight and reps on DL

21:30

25/m/5'11"/175
As rx'd
31:02(PR)
Shaved nearly 10 min off time

70" M 209#

I've lost 10lbs of FAT since November doing CF and Zoning My gym is having a body fat % loss competition the winner gets $500, It will be mine, oh yes it will be mine

scaled DL

all rounds
32 mins
legs feel good after Sats 10k until....I try running some more
One day I will be a man but for now.?

21:30 as rx'd

WU: 2 rounds - jog 400, 15 sit ups, 15 supermans, 15 135# DL, stretching

First Mr. Joshua.

WOD: sub'd anchored sit ups, 185# DL, 14:28

First round was a little under 2:30. All others were right around 3:00. That was an awesome workout.

32:57
135lb DL
across bench with feet wedged on deck for GHD
400m (1:36, 1:41, 1:48, 1:47, 1:47)

37min, first 4 dl rounds broken into 2 parts each, last in 3 parts. On treadmill (km/h): 16.7, 15.5-16, 15-15.5, 15, 10-15.

as rx'd: 32:00

I've been around for close to a year but this is my first mr Joshua, after rds 1 and 2....ouch!

Was shooting for under 32, next time I guess.

29:57, just under my goal of 30. Had to use 255 on DL because there were no 2.5lb. weights.

Five rounds for time of:
Run 400 meters
15 ab-mat unanchored sit-ups
185 pound Deadlift, 15 reps
30:10

This was my first time doing Mr. Joshua...My globo gym doesn't have GHD so i changes GHD Sit ups for regular sit ups and I scaled the weight down to 185 because 250 lbs was too much for my first time and I wasnt able to run on a treadmil because there were to much people on the gym so i substitute the 400 meters run for 200 row

Five rounds for time of:
200 meters row
30 Sit ups
185 lbs Deadlift, 15 reps

Time: 25:11

26:28 as rx'd

DL's felt good. GHDSU were broken in sets 4 and 5. Had to run through the pool area to get to a 1/15 mile track around a basket ball court.

Awesome work out. More please!!

M/60/180/5'10"

Today I did "Filthy Fifty" with substitutes as noted:

50 12" box jumps
30 jumping pull ups
50 18 lb kettle bell swings
50 stationary lunges per leg
50 hanging knee raises (sub'd for K2E)
50 45 lb push press
50 back extensions
50 wall ball (20 @ 14lb 30 @ 8lb)
30 burpees
2 sets 50 single unders (sub'd for double unders)

Time: 30:15

ACRONYM for the day is G.P.I:Globo Patron Interference

This is how I would use it in a sentence
I finished at 29:04, but I could have finished about 2 min faster except for the all the GPI.

32/f/5'4"/130

As Rx'd for chicks: outdoor run (a very hilly one), GHD situps floor to toes, 175# DL:

28:36

Almost 2 minute PR! Runs were much faster than last time and my hammies are still sore from Friday and this weekend!

Just getting back into it after redeployment leave.
25:31 subbed incline situps, all else as Rx.

35/m/72" 225 lbs

5 rds.
.25 on treadmill, 250 dead lift, floor sit ups with anchored feet

reps as rx'd 24:01

I have done this for about a wk now. Now, I am the weirdo in the gym!!! The trainers know what I am doing and give me their respect though...
I have w/o for always but have bn only into maintenance w/o a desire to get better. I am 36 better kick it into gear before my mid-life crisis. I play soccer, the cardio is not getting me. Getting a lot of my upper body strength back is...I stop jaberring.
27 min approx
DL 110-135-155-155-155
Reg s/u, no GHD thing in gym.
Adios!

last week had back injury (pulled muscle) that kept me from workng out. Finally walking normally with just a little pain. Should I scale down this workout or take more time off. I am itchin to get back on board.

36/m/5'8"/175

3+ hours after the bike commute into work (14 miles)

43:54
5 rounds completed:
400 yds (not meters) on treadmill
30 decline situps
225 DL (the heaviest I've ever attempted to lift)

400m
10 GHSU
95lb deadlift x 15

5 rounds in about 30 minutes

preeetty stoked with today's results!
last time - 31:28
75lb deadlift (15 reps) and straight leg full extension situps instead of GHD
today - 33:31
125lb deadlift (15 reps) and same straight leg full extension situps instead of GHD

wooop! pretty happy.. just over 2 minutes longer and 50 more pounds on the bar.. yahoo!

m/31/165

31.05

took lots of rest between exercises to minimize number of sets of each. also tried to keep my run at 9.0 on the treadmill, up from the 7-7.5 i average for most wods. first time the run had me literally gasping for air.

WOD MOD--
4 rds on a continuously running clock:
Run 400m
20 GH Situps
250# DL, 10 reps

32:30

400m splits--1:47, 1:47, 1:50, 1:53

24:21

abmat situps and 240# dl's. I hate running, but I am really glad that I actually finished this one!

"Mr Joshua"

Run: 400m
SU: x 30 GHD-style on swiss ball
DL: x 15 scaled to 145lb

5 rounds, 19:17

Did this in the dark and cold. 1:03 slower but 10lb heavier on DL than last time.

cfwu x 1

5 rounds:
.25 mile run (treadmill)
ghd situps x 30
250lb deadlift x 15

39:07

previous:
11/25/2008
track
55:03

10/10/2008
track
241lb deadlift
49:49

Scaled down to 180 as 081126

22.43 PR by 6 mins

Next time Mr Joshua turns up I'll be ready to scale up possibly to R'xd

#325 Mike

GPI indeed. I had the set up for my GHD sit ups between two benches. Every time I left i put towel, water bottle, and sweatshirt over each and sure enough every time I came back from my run someone had taken it to do DB flyes and some other crap.

Perhaps they can be trained like you train a dog not to eat your shoes. Just spray them with water and swat them on the nose.

as rx'd:

damn treadmills kept shutting down when i ran above 9 mph.

25:39

F/5'3/135

I had to sub the 185 lbs (female weight) with 160 lbs. No way can I complete 75 reps at 185 lbs. Otherwise, it was as r'xd...

41:42

34/M/185
abmat sit-ups
22:49

#340 RyanDShel:
I suggest used toilet water from the last stall on the right in the men's bathroom for ammunition. Once it has been used as one sees fit, just set the bottle by the treadmills and sharpie it with "Cool Down Spritzer" on the side of it.

45/182

26:36

Runs on mill, situps split 50/50: full range rom on ghd and then to parallel, like last time. Deads at 250.
28 seconds faster than last time.

f/21/5'4"/130

400m run
30 GHD situps
160# DL

32:58

M/28/195

Had to switch GHDSU with DL's due to machine occupation, otherwise as Rx'd

43:41

m/39/6'3"/199

as rx'd: 29:46, pr by 2 minutes.

GO NAVY!!!

after maxing out on DL's yesterday...340#.
scaled today...

200 jump rope
30 K2E on rings
15 135# DL

27:40. Grip, Grip, Grip!

45/M/6'/180

DID TARZAN PRACTICE AT CROSSFIT NORTHWEST TUCSON.

TIME: 10:56 PR!!

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

THEY POSTED A PICTURE OF ME DOING ROPE CLIMBS YESTERDAY ON THE CROSSFITNWT BLOG. THE PAIN ON MY FACE IS 10,000 WORDS.

HOTEL CALIFORNIA

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

subbed 400m row for the run. All else as rx'd.

Time: 23:03. Situps sucked the worst. Grip held out ok; no callus avulsions today.

m/22/218

4 rounds
subbed 500m row for first 2 rnds
200# DL

29 min

m/38/190/70"

WU: 2 rounds Cindy, pull-up work, MU work (got 3, 2 at one shot!)

WOD at CF Lorton:
21-15-9
Wall Ball
HPC 95#
Box Jump 28"

7:40

3938

oh boy

225 not 250
very tired chief

your turn

F/37/125
Mr. Joshua
runs on treadmill with sl incline
abmat situps
150# D.L
23:29
Legs dead after running 10K last night- just couldn't get them moving

27:51 as rx'd (PR)

* cold air hurt my lungs...
* all DL's broken: 6,5,4
* first round of GHD SU's unbroken, the rest were broken: 15,10,5
* wore my vibram FF's

m/31/230/69"

as rx'd 29:02, pr by 7:27!

Rounds 1,2, & 5 were unbroken for the DL's. Rounds 3&4 were broken into 10-5.

I think I can maybe make up some time on the runs.

39/m/190

sub incline situps 4 ghsu
old time 26:00
PR today 22:15

29:19

(treadmill 1.0, 225 lb deadlift)

Almost as Rx'd (didn't raise arms over head on GHD situps) 29:27. More ROM this time on GHD than last time. Probably would've been a minute faster if the stupid treadmills didn't shut off half way through the first 2 runs!

5:08
5:38
6:23
6:33
5:43

I felt awful after, huge headache and nausea. The last 2 times we've done GHD situps I keep thinking it's time I meet pukie! Although, I'm happy I'm finally increasing my ROM on them. I think I'm going to double my fat intake, dropping a little too low, hopefully it'll help!
Kentucky in 11!

30/f/115

22:14

175# deads

almost 3 min pr

hey dammit- great to see u post! hope allis well

serious headache now

i totally sucked it up today, but i'm finally able to start doing everything as rx'd! so that's good

42'59"

m/17/6'/210

32:05

135lb deadlifts.

225#

36:40 pr

note: do as rx'd next time

Today's special? Scabby shin surprise!

185 lbd deadlifts

35 min

Mr. Joshua w/adjustments

Run 400m
30 incline situps
230 Deadlift

5 rounds Time: 21:37

F/40/115/5'6"

Five rounds for time of:
Run .25 mile on treadmill 2% grade
30 Glute-ham sit-ups
135 pound Deadlift, 15 reps

27:32

very crowded at gym with coworkers and others who wanted to chat...

Ran the 10k on Sunday due to the holiday weekend.

37/f/5'6"/133

28:00

90lb deadlifts

As Rx'd
29:52
Need to do this early am to avoid crowds at globo.

subbed situps on a bosu for ghds..didnt have a ghd at my gym.

33:20

At first i thought the runs were easy and the DLs were hard...then during the middle, the DLs were easier and the runs sucked..then at the end they both sucked! OWWW back hurts

18/M/160

24 as Rx'd

All sets split into 10 and 5 until last set, did 5,3,3,2,2

Running after dead was hardest for me. New pr by about 5 minutes.

M/29/205/6'1

400m ROW
30 GHD Sit-Ups
15 x 255lb Deadlift

5 Rounds

time: 25:04

-I Don't have fractional plates to make 250 so I bumped to 255
-Subbed rowing for running because it's -15c where I am

rx'd: 32:27

last time 34:45 (first attempt at this)

32:58

135 lbs deadlift

bw = 120 lbs

M/44/5'8"/168

subbed 225# for Deadlifts

TIME = 29:29

29:55
No GHD at my gym, so just regular situps.
Approx. a 2 min P.R.

School is back in session so the campus gym was PACKED with everyone trying to get their spring break bodies. No way I could expect the squat racks to be open and the GHD bench was even occupied during some of my rounds. Therefore:

5 rounds for time
400 m run
30 GHD sit ups (on rounds 1, 4, 5)
or
60 anchored sit ups (on rounds 2 and 3)

20:38
love the running!

m/178/5'10"/34

Mr. Joshua

16:54 for only 3 rounds. Was on par for a PR by almost 10 minutes.

Did this at college gym

Subbed 225 on deadlifts
Subbed unanchored situps on floor
Run was a bit more than 400 m outside

Only did 3 rounds. Felt a tweak in my lower back on 10th rep of 3rd round so I stopped.

Made up 10k run afterwards. Posted on that page.

scaled

400 metre run
30 abmat situps
205# DL x 15

5 times

40:06

Ladies I'm inspired! Nadia, Melodia, Alanna Great DL poundage.

Carrie McG- WOW. I went from 70# to 105# this time. You must have felt like a million dollars.

I'm getting there, little by little... All you ladies encourage me and keep me motivated to keep my aim high.

Not too long ago some dumb brute told me I was weak. He was trying to hurt me and I let him. When I psyche myself up for a WOD, I think of that, and even though I know he meant weak emotionally, I think "weak, huh?" and pour it on as best I can. It's funny, as weeks go by and the WODs progress, I'm less angry.. now I just set my jaw and am *determined*.

I'm in!

i seen a lot of subs for ghd today but not this one,before we got one me and the other xfitters at gym would pull a bench up behind the lat pull down and brace our feet under thigh brace w butt hanging slightlyoff back bench.it worked great! hope this helps someone improvisation

BW 70kg
32.29
as Rxed

GHD Sit ups
115kg DL

29/m/200

28:03, as rx'd

Runs outside in 19F temp. PR by roughly 8:00.

1st WOD!

Been observing since early Dec and shadowing WODs for 1 month.

5 rnds
.25 mi
20 anchored Sit Ups
10x 100 lb Dead lift (new to lifting)

24:58

Puike didn't show, but his cousin Retchie stopped by 3 times.

Gotta (re)start somewhere.

M 37 5'9" 190 (the bad way)

37M/5'10"/168#

Warm-up: 3:01 row (701m); CFWU 3x13; Burgener WU.

As Rx: 35:26.

Cool-down: hamstrings stretching.

PR by 1:59. Outside snow/ice covered road course; 9F. Hand to floor GHSU. Alt grip DL w/controlled drop (no bumpers).

Runs were slower b/c of the ice. Sometimes I felt like I was running in place like Scooby-doo. GHSU were strong despite a little abdominal soreness from the WOD on 01-16-09. Starting with R4, the GHSU and DL started messing w/my equilibrium a bit.

32/179/m

scaled to 225#: 27:56

CFWU x 3
Partnered this one with Canny

32:02

Legs and lower back still trashed from a weekend in the SawTooths.

M/23/185 5' 10"

Subbed 250lb for 225lb

For 3 sets of 400m run due to no treadmills being open subbed for 2 minutes of max effort rowing

24:50 (could have done it faster in a CF gym)
_______________________________________________

This felt okay for me today...maybe im getting better ;)

scaled --
walking at 3.5 mph
15 sit-ups
8 dead lifts (20-lb. medicine ball)
22.5 minutes

did regular situps otherwise as rx'd.......about 29 minutes.....ouchhhhhieeee

m/23/6'3''/220

Okay, so this did not get done today. I think that it intimidates me and I realize that I am identifying this 'intimidation' as fear, which only makes me more adverse. My intention was good however, little things really threw me: someone stripped the weights at the deadlift station; the cardio machine broke 4 times....it just did not happen today. I restarted 3 times and then threw in the towel....unlike me and I am aware of this. Tomorrow I will do it in the morning, in addition to whatever coach posts for the WOD. I think that I just put that vibe out there, and then I allowed things to get in my way. I am grateful for the lesson and am getting right back on track NOW! Stay positive, stay focuesd....like coach says, "You have to be willing to suck, to fall off and keep on going...as long as it takes."

Thank you for letting me share - great job to those who followed through - you rock!

As rxd - 33:07

runs outside in subfreezing temps, looking forward to another shot in normal temps

-legs tired during warmups
subbed incline situps - still have ab pull from last GHD
-135# DL
-3 sets before lightheaded
-ran too fast - ~500m; sets 1:30-1:40

Mr. Joshua
205 lb deadlift
4 rounds
33:02
did 10k run yesterday, and today before doing Mr. Joshua did 5 max reps of hang power clean

As Rx'd

27:52 (PR)

Deadlifts felt easier this time. The run still the worst part of the workout for me.

38:01. Horrible time, my runs fell off dramatically after round 3.

Most importantly though, I'm glad that I forced myself through it. A couple times I thought "maybe i'll only do four rounds", or "maybe i'll only do 15 GHDSU's", but I forced myself through the entire workout. Felt nauseous and horrible afterwards, but proud.

37:00. ABMAT situps, 245 lbs

UNghh. 50 minutes globo gym got poached on the deadlift bar.

f/42/114/5'

used 185 lbs
everything else as Rx'd
time: 36:22

#381 Strong Lil Pony
Good for you!hang in...always go down fighting! :)

Oh - one question: how much do I deadlift? I weigh 87 lbs and am a 5'2" Female. My 1 rep max is 130, so the rx'd weight is a little bit more than I am currently able to handle...

Thank you!

25:15 as rx'd

45/76"/190

CFWUx3x15 ex situps

subbed 25 doubleunders for each 400m run
subbed 135# for DL

3:40/4:37/4:45/5:51/4:44 = 23:49 total

33 yom 220 bwt

"mr. joshua" w/ subs
5 rds of
400 m run on treadmill (11.0-11.4 no incline)
30 abmat unanchored straight leg situps
15 255 lb deadlifts
time: 21:48 pr by :32 seconds

f/46/130/5'4"

sort of rx'd

5rds:
400 mt run
30 roman chair sit ups
dls:
1st,2nd & 3rd: 165#
3rd: 175#
4th & 5th rd: 180

34:56

I have a headache too now Nadia.

comment# 381 Strong Lil Pony:

You get stronger emotionally too w/ this stuff.
It's pretty amazing. I have a good feeling no one will dare to call you that again :)

m/22/5'3''/130

it´s the second time I do Mr. Joshua. This time I've increased the weight on deadlifts from 205@ to 225@.

First time--> 58:32
Now--> 56:21

That is one of the harder work I've ever done..

And as my trainning buddy s'more and my coach Carlosx: "Sorry about my terrible english"

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 205lbs x 2.

5 rounds
500M Row
30 Glute-ham sit ups below parallel, arms at sides
205lb deadlift, 15 reps
Time: 39:38
Compared to 081126: 40:44 w/400M runs
Foam roll after

F/45/5'2"/126

400m run outdoors
Glute-Ham Situps w/no back hyperextension
deadlifts@85#

30:36

Subbed treadmill and scaled DL to 185 and situps to 20 anchored situps per round...

33:32

30:57 pr by 5 min
sub ab mat situps to cut down travel time and keep others away from my bb @ the globo

First Round subbed Abmat for Glute-Ham but did the rest as Rx'd.

27:33

M\44\190

Subbed 235 for 250 and did 15 ghd all the way and 15 to parallel per round. 37:15

F\40\150

Subbed 175 for 250, 15/15 per round and stairmaster for running, 34:15

31yom, 5'9, 160#
29:22 as rx'ed
Ran on treadmill at 3%.

M/19/5'11"/165
First time doing Mr. Joshua.
Used treadmill, scaled DL's to 185 lbs. Separated into exercises rather than rounds (damn crowded gyms).
58 minutes.

as rx'd.

29:11

Hooah!

31/M/5'9"/180

Run on T-mill
No GHD, did them off Ex.Ball w feet anchored.
Subbed 225lb DL x 10

35:43

as rx'd

28:45

31:21 as rx'd.

PR by 3:09. The PR feels even better considering I was not able to do the DLs at the rx'd weight in the past.

M/37/5'11"/194

This old dude took the easy way out with deadlifts.

Replaced 250#s DL w/ 225#s
As rxed otherwise: 20:13

34:50

with 255lbs DL, runs up and down to the Box 3rd floor walkup. GHD went better than I expected.

m/ 26/ 205 lbs./ 74"

Subbed 15 burpees for the runs, all else as rx'd

24:50

28:19

scaled to 20 GH-situps (dont wana pull a stomach muscle again) and did 12 instead of 15 deadlifts (bad form)
ran .25 mile first and last time
did .1 mile on ellipical for others (treadmills busy)

5 rounds
175# deadlifts
incline situps (no equip for GHs)
24:38

Situps off the plio box
DL's 175 x 20 each round

24:26

Definitely a favorite

M/46/250

42min

M/39/195/5'11

400m ROW
30 GHD Sit-Ups
15 x 255lb Deadlift

5 Rounds, time: 32:30

Amazing what your body can achieve when your mind is urging stop, please no more.

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Greg A's warm up 10 reps per exercise.

WOD: Mr. Joshua: 44:17

Run 400 meters: did this on a treadmill with a 1% incline at increasing speeds by rounds 8.1 for the first round, 8.2 for the second, then 8.3,8.4 and 8.5 on the fifth round. I found this a great way to count rounds :>)

GHD Sit Ups: The gym I worked out at today did not have a GHD machine so I had to sub 2 to 1 regular un-anchored sit ups. All sets unbroken.

250lb Deadlifts: broke these into sets of 5 at a shot with the exception of the 4th round when my grip started to fade. On the 5th round I got some chalk from Jakers which took care of the grip issue thing. The bars at this gym have very light knurling which makes it very hard to grip even with an opposing grip.

Cooldown: walking on hands one length of a basketball court + about 30 kipping pullups on the basketball net and about 10 muscle ups on the rings.

On my 4th round a guy walked into the globo gym that I workout at when I'm away from Olympic Crossfit. He was warming up with thrusters and he looked over at me and asked what round I was on, cool. After my workout I introduced myself and he told me he was Jakers. Jakers and I have communicated on this board for over a year and it was awesome to meet him. Great work on the WOD today Jakers I think you finished in like 37 minutes. Great work.

Have Fun, Train Hard,

Billy

m/20/5'10"/180

subbed 225 dls. otherwise as rxed. even scaled down dls killed me.

25:24

No way I was running outside with the ice-covered roads.
Five rounds for time of:
50 Lunges
30 Unanchored open-leg sit-ups
250 pound Deadlift, 15 reps

26:53

subbed 205lb Deadlifts
time: 28:04, minute and a half better than last time, but used 225lb last time and ended up hurting myself.

subbed reg situps,rest as rxed

18:54 pr ( by a little less than 3 minutes)

snowing outside, did workout inside w/ 20 lb vest on

ran 4 flights of stairs
30 anchored situps
115 lb deadlift 15 reps

28:14

f/25/112/5'3'

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps

Time: 41:20

WOD as rx'd, d/l @ 115k
26.36. 24 secs faster than last time.
felt ill during and still a few hours later,but
thats the pain were lookin for !
came down after running up the stairs to find someone had nicked my ghd ,(usually belongs to wee
Elaine,or for one of the bodybuilders to sit on and talk ! ) took me a while to set it up again.
good pain.

I was quite happy with my overall performance however during the last round of deadlifts, I felt a slight twinge in my right knee and decided to stop after 5 reps. Because I am relatively new to crossfit I felt like stopping when my body told me too was the right choice..

As RXd (besides the last set of deads where I only did 5 reps)

49.42min

#427 Billy

That's such an awesome story! I wish that kind of a thing would happen to me. Small world :)

test

28/M/183

as RX'd...21:14(PR). Deads were unbroken, but I need to improve my running.

As rx'd
31:28
Deadlifts killed me!

33 min.

4 laps
Reg situps (incline bzy)
155lb DL (up 10lbs)

5 rounds
Reg sit-ups
135 lb deadlifts
Runs are feeling better

M/33/188
18:20 ran outside think the runs may have been a little short very cold !!!!
Loved the workout!

WU .5 mi walk on treadmill and 400 meter
WOD
205# DL
26:20

25.15 as rx'd (pr)

John- 3.16

Mr Joshua
5 rounds
400m sprint
30 GHD situps
15 DLs 255#

24:27 (boots and utes)

John finished 38.16 correction to #444

29:31

Scaled DL's to 225#

Over 2 mins off my best, however, with temps this cold garage door must remain closed which adds a bit more time walking in house, through the kitchen, out the front door and around the front of the garage to starting point on the bike path.

Scaled down version

400 meter run ×5
15 GHD situps ×5
135×15 deadlifts ×5

35:15

39:09

Incline sit ups. The rest as RX'd.

29min 22sec

Week 2 of Xfit
m/20/6'1/205

As rx'd 31 and change, by far the best WOD yet... Lightweight baby!

143lbs/32yoa

Mr. Joshua with the following subs:

Runs on treadmill. Situps on ab ball with feet anchored under bench. DL's as Rx'd.

31:56

Shouldve probably scaled the deadlifts as I have only gone over 250 once since july. Back is a little tender. Situps were unbroken and runs were all at 1:30. Deadlifts were with hook grip and broken.

32.13
used inclined sit ups in all but one set, due to crowded conditions.

M/19/155#/5'10"
Scaled to 185#
18:30
Need to work on running.

20:29

185 lb. deadlifts

CFWU
situps to 30 below horizontal
70# assist on pullups and dips

WOD
2 rounds of
400m on treadmill at 1% grade
30 situps to 30 below horizontal
15 185# deadlift

~14:52 - new watch and figuring out how to use it.

Substituted Abmat sit-ups for GHD. Everything else as prescribed. Time = 22:11

30/m/198

26:57

on treadmill
ghd's only to parallel
#225 deadlifts

props to my man haeger.. great work tonight bro.

CFWU
PR'd on dead hangs today, up to 8 in a row. My PR on kipping is now up to 42, my goal is 50 by the end of the year and 20 strict. My poor hands
Subbed Rowing for running for Joshua today
#125 DL MY MAX IS ONLY 155. ;-(
ALL GHD'S unbroken except round 4. It was more of a re adjusting of my butt than a break though. The DL were broken into 6's and 5's mostly.

TOTAL TIME 37:10

26:45

I did the 400s on a treadmill, abmat situps. Even still, I dropped 8 minutes off of my last time. It wasn't that hard this time either, its just plain wierd

M/42/206/5'11"

29:17 (4:18 5:01 6:03 6:24 7:32)

2nd time doing this WOD, it's brutal.

Stavros- 22:37 as RX'd (PR)

Jasmine(my wife)- 29:30 (135#DL)

Tough WOD.

5rnds for time:
400m run
30 GHD's
205#DL
Time: 34:10

My GHD's were not to full range of motion. Got past parallel, but not much more. Need to work on that. I scaled DL's to 205# and it was a smart move. No way I could have finished with rx'ed weight. My strength just isn't there yet.
Great improvement from last time, though so I am happy with it. Maybe next time I can do it as rx'ed.

M/40/6'0"/192

24:02

135# DL; all else as rx'd

155# DL and for some reason I decided to do 50 GHDs per round.

25:50

38/m/5'11/165

4x: Run 0.25 mi, 15 GHD Sit-ups, 15 Back Ext
18:59

dead lift: 2x15 95#

M/32/170
Subbed GHD with AbMat
21m30s

Scaled and Modified Mr Joshua:

3 rounds
400 meter run
30 ab-mat sit-ups
15 185# Dead lifts

15:25 min

M/34/6'0"/205

Subbed swiss ball sit-ups (feet anchored, as much ROM as possible)

34:34

My last time was 41:22 with only 205# DLs! I can't believe that in less than two months I just lifted 3300+ lbs more in almost 7 mins less time! Love it!!!

Pack version:
5 rounds of 400 meter run on treadmill at 1% grade; 15 glute ham sit ups; 15 reps of 95lb deadlift

Took me 45 minutes...had to walk from room to room and dodge other gymgoers, etc.

A very nice workout. Next time I'll make myself do the big dawg version (with the weight still scaled, of course).

m/22/220#/6'1

5 Rounds:

400 meter run
35 sit ups
15 185# dead lifts

21:33

subbed 200#dls 21:12...great workout

first time for Mr. Joshua:
CFWU
400m treadmill 1-deg
30 GHD's on an angled back ex
225# DL x 15

5 rnds:
1) 4:38 (4:38)
2) 5:38 (10:16) waiting
3) 5:15 (15:31)
4) 6:06 (21:37) waiting
5) 5:33 (27:10)

total: 27:10

nervous about lower back and heavy DL so scaled to 225#. My first hero workout, so I gave it my all. Time would have been better if I wasn't waiting for equipment.

followed WOD with hack squats, seated calf raises, step up lunges w/ 50# DB's x 8/leg then sumo DL's 100#x10 for 3 sets and drama with workout partners (i'm adding this so I can laugh at it later.)

b
m/32/5'8-1/2"/174

M/47/5'9"/174

Scaled DL to 200#

33:51

Over 5 mins faster than last time when I used 190 for DLs. Stoked on the improvement!

21:18 on treadmill at 1% incline. Rest as rx'd

m/20/165/5'9"

36:00(pr)

first 400m rowing. All dl's broken up into at least 2 sets. Sit-ups on decline bench.

26:49

Yeah this workout killed me. I am really feeling it right now, about 4-1/2 hours later.

Well just started these awesome workouts about a week ago. I completed it in 45:32.

Does anyone know of a workout to sub for Glute-ham situps? My gym doesn't have that machine.

27/m/74kg

72:13

Subbed 40 burpees for 400m run
DL at 120 kg (mistakenly)

TIME: 29:05
GHD sit ups unbroken used 160# for deads. Ran on treadmill in basement then hoofed it from there to garage for GHD and deads.

low back was screamin' this early AM due to practicing Rippetoe style back extensions on the GHD yesterday.

11/26/08 used 175# and swiss ball sit ups TIME: 29:51

23/M/6'4"/205

About two weeks into Xfit, first WOD that I really "attacked." Felt great, threw up in my mouth a little bit.

Deadlifts were 245, used swiss ball situps with anchored feet. Treadmill runs.

27:03. Hoo rah.

F/33/128

Subbed 10 95# Deadlifts...

24:38

Actually had a globo gym person come up to me after the wod... and shake my hand/ introduced himself with "astonishment" of "my fitness level and strength"!!! Too funny...

Regular warmup

Used only 55 pounds on the deadlifts. Still taking it easy on the lifting until I get comfortable with my limits....

35:42

Subbed anchored situps
subbed 155# deadlift

36:13

Someone tell me if I'm retarded or something cause I feel like I'm in decent shape physically, and I've only been crossfitting going on 4 weeks, but 250# deadlift 5 rounds of 15?? I maxed out at 205 when the WOD with deadlifts came up. How can I get to that weight and how can I do 75 reps of it??

28/m/190

5 rounds:

400m row
30 abmat sit-ups
250# DL 15 reps

29:01

M/39/6'3"/257#

Damn, Mr. Pukie was knocking at the door about 15 minutes after I was done, almost had to pull over on the side of the road. Awesome.
I was tight and sore from yesterdays Power Clean WOD, 2 mile run, 100 sit ups, and 65 back extensions

WOD Scaled:
5 rounds each
400m on treadmill at 8.0mph/set
30 roman chair sit ups, upper body to parallel or below, touched knees each time up
205# dead lifts for 15 reps

total time 32:54

Felt fantastic afterwards; glad I didn’t go for the 250# DL, lower back was really feeling it the last set, grip was fine though.
This is my new favorite WOD…involves running, major core, a heavy pull lift & it doesn’t have ANY pull-ups :)

subbed 500m row/205#DL
32:01

Met Train Hard Have fun Billy today. Very awesome.

Standard Warm up -double unders + thursters.

Stole Billy's Bar (when he was done. Come on. The dud's a stud)

I stripped 25lbs off because I am not a studd. Billy made 2 very appreciated corrections to my deadlift.

30 anchored situps
Run flight of stairs to go run.

38:46

Good times.

M/40/205/6

5 Rounds
400M on Treadmill
subbed decline bench SUs
185 DLs

No time i forgot my stopwatch but my goal was getting through all 5 rounds this time anyway. Woo hoo!

subbed 15 situps with feet on an exercise ball and 50 squats for deadlifts (stuck in the house): 5 rounds in 33.25

pulled daughter on sled and shoveled drive for warm-up...

28:52. anchored situps and 205lb dl. rounds 1-3 on treadmill. rounds 4-5 did sub 500m row (treadmills all taken). rows sucked bad after deadlifts and were tougher than the runs. row times were similar to my run times though

22:10

34yom/170/6'

~35:00 - DL @ 225

32yof/125/5'6"

36:01 - DL @ 165

As rx'd:

31:28

Hamstrings are dead.

M/37/178/6'
ran on treadmill
anchored straight leg sit ups
155lb dl (could have done more)
27:44

Scott m/48
subbed 200# instead of 250#
25:35 previous time was 27:30 on 10/10
Guess I'm a believer in the Kool-Aid.

29/226/5'10"
28:40 modified
First time-what a feeling
Giddy-up!

HFD "A" Platoon HQ

m/225/38
As Rx'd 27:43

m/175/42
DL @ 225 26:52

m/175/23
DL @ 225 27:10

42:30

Ran 1st 400, rowed the rest
Incline situps instead of GHS
Deadlifts as rxd

65 mins

When did this in November, 3 weeks into my Crossfit journey, I crashed after 3 rounds. So while the time sucks, I am proud as hell for finishing.

subbed 255x10 for 250x15
27:22

M/23/154 GregAwu

5 rounds
50 double-unders
30 decline situps
15 DL @ 250

23:40

M/43/5'9"/185#
Left knee scoped last Wednesday.
Sub'd
5 Rounds:
30 GHD sit-ups
30 Ring Dips

As Rx'd

40:17 - Two minutes slower than last time but a more accurate distance. I'm disappointed; I need to pick it up!

30:24 straight leg abmat sit ups and tire flips with a 200#er. Adapt and overcome right? Grip is fried due to the tire though

5 rounds for time:
Run 400 meter on treadmill for the first 3 rounds
did 20 burpees ea for the last 2 rounds, because some arsholes started walking on the treadmills
30 Glute-ham sit-ups on stability ball
250 pound Deadlift, 15 reps

30 minutes even

Thanks for your service Mr. Joshua...
25/M/205
5# over rx'd DL /as rx'd otherwise.
29:07

32/m/#230

rx'd 29:08

F/22/5'6"/140

As Rx'd

Old PR 35:46
New PR 29:16

YES!!!!

26:55 as rx'd

22 / M / 5'9" / 127lb

Scaled to BrandX Pack intensity

5 rounds:
400m run
15 ghd sit-ups
95lb deadlifts x15

41:10

I switched from using a Swiss ball for the ghd machine to stacked up aerobic platforms. Closer to the real machine. Ouch.

Last time I only ran 225m, did sit-ups on the floor, and did the same DL weight. I only made it 3 rounds. Sweet improvement.

27:39
regular sit ups
all else as rxed

4 rounds
treadmill
135# dl
anchored sit-ups
18:17

*eased up on account of a cold

'Mr. Joshua'

58/M/195 subbed: 500m row, abmats, 205 lbs DLs. 38:59

48/F/125 subbed; 500m rows, abmats, DLs @ 115 lbs.
33:35

running low on time so I scaled this too:

400m run
30 straight leg situps
10 155# dl

29:02

26:40

abmats sit ups, and runs on a treadmill.
That is 8 minutes off of my last Mr Joshua 34:54

CFWU2, DL for WU - 135x10,185x5,205x5

400m runs on road
205lb DL, 15 GHD situps (arms on chest) and 15 army-style feet-anchored sit-ups per round.

28:32

41:28

only a few seconds better than last time.

Reminder for next time: work through the lower-back soreness on the deadlifts. This is where I can probably pick up the most time.

Mr. Joshua

5 Rounds
400m Run
30 GHD Sit-ups
155 Pound Deadlifts

35:00

30m/156/70"

as rx'd 27:29. (pr)

did the pack version
5 rounds
400m run (hills)
15 GHSU with fitness ball
15 135# DL

25:54

did this at an unfamiliar globo gym...had to go between 1st and 2nd floors to run. also had to reset deadlift weights once. did last 1 1/2 sets just with crunches (felt a strain in the abdomen).

as rx'd

47:40

M/25/6'3"/195

MET test and ring pullups/dips to warm up

Sub 135# deadlift
32:23

It hurts.

M/33/6'3"/220#

CFWU x 3

Joshua scaled to Pack

400 mtrs on treadmill.. (then across gym to situps)
20 incline situps...(then across gym to D.L.)
15 @ 225# D.L. ....(then across gym to treadmill)

42:08

I was dead tired after this one and I had a headache between my eyes for about 15min. after while driving home.
I love Crossfit and the feeling of accomplishment that comes with finishing the workout. I always read the posts and try to find others near my age/weight/height to see their times so I can set a goal and push myself.

"Whatever your mind can Conceive and Believe, it CAN Achieve!"

Correction: Scaled to Porch!

Unfortunately this was done at a globo gym and involved running across the gym and down to the main floor during each round. Definitely added on some time.

Had a tough wrestling match with Pukie on GHD's in round 3... I won- barely.

32:18 Min

As rx'd

I was toast for about 15 min afterwards

As Rx'd - 25:07

Cold as f outside, 25 degrees.

m/48/175

Started off with the following:

Burgener Warmup, 10 reps, 2 rounds
Snatch Drills, 10 reps, 2 rounds

Then I got after it:

Five Rounds for Time:
Run, 440 yards, Treadmill
Sit Ups, AbMat, Anchored, 30 reps
Deadlift, 250 lbs, 15 reps

24:20 PR

Deadlifts and situps felt strong. But I paced myself too slow on the 440s. I think I could have shaved 2 minutes off my time if I pushed the runs harder and set up my work area more efficiently. Shooting for 22 minutes next time.

No judo or jiu jitsu today - snowed in. Hung a 90 lb Everlast heavy bag from my garage ceiling instead. Can't wait to rip into it soon!

Got the kids to do a modified version of Mr. Joshua this morning:

Luke
m/12/115

Four Rounds for Time:
Run, 440 yards, Treadmill
Sit Ups, AbMat, Anchored, 30 reps
Deadlift, 135 lbs, 10 reps

16:14

Brittany
f/10/65

Two Rounds for Time:
Run, 440 yards, Treadmill
Sit Ups, AbMat, Anchored, 30 reps
Deadlift, 65 lbs, 10 reps

11:08

I even got the spousal unit to do a scaled-down version of the wod today:

Mom
f/49/135

Two Rounds for Time:
Run, 440 yards, Treadmill
Sit Ups, AbMat, Anchored, 30 reps
Deadlift, 65 lbs, 15 reps

9:45

I'm really proud of Mom and the kids for putting in a good effort today!

Remember: A family the CrossFits together pukes together!

33/m/210/6'5"

34:05

WOD as RX'd
23:44

First day back! Been out of CrossFit for about 5 months..........Feels Good To Be Back!!

Four rounds and fried...continuing to build capacity.

m/22/160/5'9"

Great workout, but full of substitutions. Had to sub 500m row for the run, and ab mat sit ups for GHD sit ups. Deadlifts as RX'd at least. Great workout though!

35:33

M/32/160 6'1"

22:00

subbed 135lb sumo deads

M/28/175

mr joshua

subbed 220lbs DL

Done Talisman center style:

200m on the track
run to GHD machine dodging the 6:00 crowd including down two sets of stairs
30 GHD situps
run up one flight and over to the lifting platform
15 DL w 220lbs
run alllll the way back up the 2 flights of stairs to the track dodging people all the way....

Repeat 5 times

26:20

m/24/6'3"/180

That was the most DLs I've ever done. Subbed 225 for DL and did GHDs 30, 25, 20, 20, 20.

44:45

Close to the hardest workout I've ever done. Those DLs are what killed my time...gotta work on those.

M/29/160/5'8"

as rx'd

29:11

m/37/173

Just not up for it today.

Subbed 5 DL/10 burpee workout. DL at 205 lbs.

8:16

Same weight as December when I did it in 9:29. Power increase makes me happy.

my god...
recovering from cold...
49.24
had to wait for treadmill quite a few times...
had to split deadlift to sets of 5...

m/28/185

Pretty new to XF, but have been attempting to do as many of the workouts over the past few weeks as possible in my Globo.

Had to sub anchored-foot situps for GHDs and only used 135# for the DLs (still not feeling really comfortable with the Oly lifts since I have never been tought correctly).

Did this in just over 27 mins (forgot to start the timer until after the first 400 on the treadmill). Felt good though.

Finally am getting better at my pullups which is encouraging.

MGySgt. USMC M/47/6'2"/205

Weight is up a bit. Too many after dinner treats.

Almost as Rx'd

The run was closer to 500 but no complaints here.
GHD was not a problem for the first three sets. Fourth set was broken to 20 & 10. Final set 10-10-10. Gotta work on the DL. My grip kept giving me the slip.

Time a very humbling 49:49. I did this faster a while back but I enjoyed all the questions I got as I left and came back into the gym from each run.

OooRahh CrossFit

155m as rxd
59:57,just beat the 1hr. that was crazy. not having chalk didn't help. I love this routine.

M 37 5'10" 154.5#

Mr. Joshua's Whiny Kid Brother:
5 rounds for time:
410 m run,
30 situps
15 DB deadlifts (2x35# DB)

22:13.65

Mr Joshua

My first time with the big fella.

Subbed anchored sit-ups with arms crossed over chest and 95.5kg/210lb DL's (prev 1RM PB 125.5lb, wanted to take care tackling this beast!)

25:56

Will add 5+kg next time I meet Mr J.

RIP

Congrats on your new President. May God grant him the wisdom and courage he will need.

DL 225

32:12

Holy crap Mr. Joshua kicked my butt....

I litterally almost passed out lifting 225 back onto the rack after the work out so I could finish putting away the weights.

I just got done with a strength phase so I wouldn't have to scale workouts anymore. I gutted it out however the last round took twice as long as any of the others.

As Rxed ~39min.

28:41

Up and down snowy street (17f here in Minneapolis) for 400m. 4th and 5th sets of GHD SUs w/ assist. Subbed 80kg/176# for DLs.

bw: 170.5

subbed:
swiss ball abs
155# deadlift

19:36

grip was the major limiting factor....and lungs ;)

so i've been weighing myself after the 1st day of every cycle this year. Was losing 1-2lbs per cycle (great) with WOD's and the zone, until these past few days. Between not eating, then gorging on in-n-out or the myriad pastries we had in the office today for the inauguration, i have to regain control of me diet!

AS rx'd 33:30

M/24/165

run/ghd as rx'd
dl 3 sets 195
last 2 sets 175

37:27

Well, this was my welcome back to Crossfit exercise. First metcon in a long time, first anything in a while.

I chose to scale down to Pack
400m
15ghs
15 deadlifts at 185lbs.

First round went fine. Second round I bumped to standard situps, the GHs were making me really dizzy. Third round I was losing intensity so I lowered the deadlift weight to 135lbs. Completed my fourth round and called it a day. I was gassed. I was dizzy and a headache formed.

Can't wait for tomorrow :)

45/m/71 kg
3xCFWU, reduced sit-ups
WOD 3 rounds out of 5, with 112,5 kg DL
time 42:28
Probably should have scaled down DL a bit.

As rx'd. Slower than my last attempt for some strange reason. 38:00 approx.

As rx'd but scaled to 135# DL after the first 3 reps. Felt like my trunk was going to uproot.

39:50

m27/6'/220

CFWU

As rx'd 30:37

43:00 as rx'd. Had to break up my deadlift sets into 5's, but def felt a lot better than I did when I did this a month ago.

24:49

Treadmill Run in a different room of the gym
Standard situps
225 DL

m/29/63kg/166cm

As rx'd = 27:29

I beat my last result by around 11 minutes. I am stoked.

5'9"

42 min

scaled to
1/4 M treadmill (dif room also)
225 DL 5X15
20 GHD's

24:00 @Hit

m/24/155lb/5'10"

still getting over being sick and a gnarly right hand injury so I took it light and subbed 155# DL and only did 3 rounds.

17:09

sub'd 50 box jumps for run
27:13

Warm-up:
- 2k row @ light pace

WOD: 3 ROUNDS

- 400 meter run
- 30 GHD Sit-ups
- 250 pound Deadlifts, 15 reps

Time: 22:58

Last time I did all 5 rounds, but with 135 pound deadlifts in 29:59. This time I increased the intensity going 3 rounds as Rx'd in 22:58.

Probably could have gone the extra 2 rounds if I had slept better last night and ate properly this past weekend.

I'm at a hotel in WI, and they have a magic treadmill. . .I ran a 5K in 15 minutes, burned 444 calories. . .

So, I have no real metrics. I tried a 1% incline, I think that was real. I did spurts of 1 minute running, 1 minute fast walking, for 20 minutes. Only two treadmills, figured I was better doing a run all at once.

Followed by 13 pushups (bent knee), and "air" deadlifts--exhausted and sick after 15. Still recovering from sickness over the weekend.

Tomorrow is another day.

#1 5:50
#2 5:55
#3&4 13:10
#5 6:10

185lbs
30 situps

Wod
115# Cleans in lieu of Deadlifts
28:03

39:25

subbed 185# Deadlifts & 30 anchored situps.

23/M/6'4"/205

First WOD that I really "attacked..." in-mouth pukie during the 5th round, nice.

245 for the DL
Swiss ball anchored situps
treadmill runs

27:03

Hoo rah.

m 30/210/5'8
subbed hspu's with knees to elbows
too cold to run did 100 jump rope
dl's 100 lb's
30:06
looking forward to getting faster and stronger in the days ahead!
THANKS COACH!
LONG LIVE CROSSFIT!

27:37
2:30 faster then last time
subbed 150# DL's (last time only did 100#)

31:30 Sub 205 lbs, 400 meter rows
(15,11)

M/41/5'11"/190

AbMat sit-ups for 1st 3 rnds
205# Deadlifts

34:52

F/38/5'6"/140

AbMat sit-ups
125# Deadlifts

30:07

As Rx'ed CFB WOD 135lb thrusters, 45lb pull ups and burpees. 15 sec work 45 sec rest per exercise for 5 rounds
Thrusters(23 reps), pull ups (24 Reps), Burpees (30 reps) for 77 rep total

Semper Fidelis and God Bless

37:00

Scaled to 175#DL
24:41

29/f/5'10"/141

Butterfly AbMat Situps
Deads (175lbs)
28:32 (PR)

m/205/22/6'1

(255 DL, Full Situps, 400m)x5

23:32

33/m/160lb

36m 59s

17-17.1 kmph on treadmill
SUs on swissball
3x15x60kg DLs (up to 65kg next time)

Scaled down the DL's to 135, 10 reps per round. everything else as RX'd

24:53

M/40/190

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

39:20

22:45 Rx'd m 38yrs old 175lbs

28:45

M/24/158/5'7"

Late on the post seeing as it's the next day.

1st round 400m Run (to test ankle strength after injury - not quite ready yet). All rounds following 500m Row

Otherwise as Rx'd

45:47 - PR

Technically this is 4:05 slower than my last time but that time I could only do 100# DL due to lack of equipment. I think upping the weight 150# and only adding on 4:05 is pretty good. It was the DL that slowed me down because I didn't want to hurt myself. Now I'll aim to lower my time as Rx'd for next time.

3 left 2 left 1 left.....TIME... I finished
in 25:25 I scaled it to 185 lbs but im only 155 so i think it was good enough.... my back is a little sore....
Edmonton, Alberta, Canada

What is the sub for GH situps? My gym doesn't have any place to do them.

m, 40 y/o, 67", 190#

1. 475m, 30 GHSU (10-10-10), 245# (5-5-5)
2. 475m, 30 (10-10-10), 245# (5-5-5)
3. 475m, 30 (10-10-10), 245# (5-5-5)
4. 475m, 30 (10-10-10), 195# (3-3-3)
5. 475m, 30 (10-10-10), 195# (5-5-5)

time: 54.23...ouch

44/6'1"/190

as rx'd: 22:48

Four rounds for time of:
Run 200 meters
10 sit-ups
65 pound Deadlift, 10 reps

Time: 7:50

As Rx'd
27:10

M/27/240

Just made this one up this morning.

As Rx'd: 44:37.

Not a great time, but I'm proud because it's the first hero workout I've done entirely as prescribed, and I broke the 45 min. barrier.

I'm gonna feel this one tomorrow though.

22.m.135.65"

as rx'd
1:07:15(PR)
*someone took my setup so i had to setup again else where...
*deadlifts are not my forte

I have been doing Crossfit for 3+ months now and would like to share my success and funny story. Pre-Crossfit 6'1" 194lbs 12%bodyfat. 3+ mos of Crossfit 203lbs 10%bodyfat. Never been below 12% ever. More importantly I am stonger than ever.

Now the funny story, the personal trainer at my gym who performed the bodyfat test failed to ask me how I achieved these results. No care at all.

Long live Crossfit. Thanks to everyone.

cfwux2
burgwux2

Mr. Joshua (scaled to porch)
5rounds
400m
20 GHD situps
15 225# DL

all sets broken
32min and change (cleared watch by mistake)

#589 Caleb

Gratz on 1st "as Rx'd"

Haven't done one yet....

I'm sure I will be a pleased as you must be.

3,2,1,...

Michael

26.m.6'4''.225lbs
Last time:
Rounds one and three were as rx'd, but two, four, and five were straight leg sit-ups on the floor--30, 50, and 50 reps respectively.

As modified, 25:40.

This time:
1,3, and 5 as rx'd, 2 and 4 subbed 50 straight-leg sit-ups (still wary of GHDs).
As modified: 24:00

Kate-24.f.5'4''.115lbs
subbed 85lbs for DL; rounds 2 and 4 GHD, 1,3, and 5 50 s-l s-u. as modified: 23:52.

5x
400m
ghd sit ups
dl- 40k

time 24:03

27/m/155

28:37 (did 155lbs for first two rounds, then went down to 135lbs)

400m C2 Row (substitute)
30 x GHD (fitball)
250lb Deadlifts (scaled to 205lbs round 4 and 5)

1- 5:41
2- 7:08
3- 8:49
4- 7:47
5- ?

Total: 29:26

Subbed DU's for run.

Too darn cold outside.

50 DU's
ghd's
deadlifts at 155lb

225lbs DL

23:50

PR: 31:24 (as rx'd)

DL - 135#
~45:00

m/33/165

cfwu x2

scaled down to 225# DL's. Only did three rounds because I was short on time.

23 minutes.

First few rounds of DL's I did 3 sets of five.

1/4 mile run
15 GHD situps
115# Deadlift 10 reps
Five rounds
29:59

subbed decline situps for GH situps:

29:40

m/31/5'11/177

m/44/175

modified due to weather,equipment, strength

Jump rope 2min x 4
sit ups anchored 30 reps x 4
225lb DL 15 reps x 4

total time 18:31

24/M/185

35 min
Subbed bike 1st two rounds.
225lbs

34/M/180

29:15 as Rx'd

29:00

M/30/6'/215

subbed situps for GHD's (no GHD machine)
subbed 205lb DL's

20:57

subs: treadmill at 1% incline, situps with 10# medicine ball, 100# using dumbells on DL

30:01

44:34

Scaled DLs to 140#
No GHD, subbed hanging K2Es

Last time, did it in 38:30, but used 115# on the DL.

Doing 250# seems like an impossibility!

5 rounds

350m row
30 weighted sit-ups 35# (on floor)
15x deadlift 225#

23:55

first time

Brutally scaled down, thusly: 3 rounds instead of 5, 95# DLs instead of 250#, and 15 GHD-style sit-ups on the floor instead of 30 on the actual GHD. 30 minutes. Estimate 5 minutes lost to having to commute back and forth between stations.

M/28/5'10"/165

Scaled (1st Joshua)
5 rds:
400m run
225# DL x 15
30 Anchored Swiss Ball Sits (No GHD)

20:14

M/33/224/6'

as rx'd

41:24

was thinking I'd breeze through this one..NOPE!

CFWU Std
Not as Rx'd scaled DL to 195# (+10 lbs over last time)

5 x
-400m
-30GHSU (Swiss ball as no machine and some guy pinched my ball (STS) on the last round so used bench to keep going)
-15 x 195#s

36:56

BW 170

Sub'd feet together situps for GHD
Otherwise as Rx'd

19:04

Done @ Station 14

24/m/175

250# DL? yikes i shoulda scaled..

unsupported situps subbed...otherwise as rx'd

41:21

the 15 rep DL ended up broken into sets of 2-3 each...my CFT current is at 823 so i didnt think scaling would make much difference...round 5 i wanted to kill myself lol.

Edit to post above

Feet together ABMAT situps for GHD

32:45

Round 1: run + 20GHD/10abmat + 185# DL
Round 2: run + 20GHD/10abmat + 155# DL
Round 3: run + 20GHD/10abmat + 155# DL
Round 4: run + 20GHD/10abmat + 155# DL
Round 5: run + 30GHD + 155# DL

185# was just brutal, 2-5 rounds did sets of 5 to get it done, last round just wanted to get teh sit-ups done, jsut blew through all as GHDs instead. That was the most GHDs I have ever done in a WOD!

As rxd
25:11
1st set unbroken

m/24/6.1/198

As Rx'd: 36:00

Brand X Pack version
Five rounds
400m run
20 GHD's on my rigged up roman chair GHD thing
15 DL's @ 225

33:33

32:23 rx'd

I feel soooooo good right now

33:45

sub'd row
sub'd 165 deadlift

38:00
used 225 for deadlifts

M/42/6-1/197

39 M/68"/182

29:50, as Rx

GHD situps below parallel, but arms at side instead of sweeping overhead... maybe next time.

This was my first "hero" workout. Rest in peace, Joshua Thomas Harris.

32/m/165

did 3 rounds of 400m run, 30 gh situps, and 15reps dl at 225lbs.

16:04

M/ 30/ 6'2"/ 188

as rx'd

23:26 (did a lil' longer than 400m on the run)

only pause was once in GHD sit-ups

M/27/71"/165#
400m estimated by pace count, all else as Rx'd: 23:02

Finally got moved into new place after PCSing and setting up garage gym....

Sub'd roww 500m, ABMAT SUs, DL at 225#
34:23

Didn't get in a hurry. Took ~30 min.

Time: 23.00 (the porch, #1)

Compared: 14.49 (the porch, #2)

Don't know what the time difference means but I need to work on some strength, and 1 day later my back is screaming it needs to be stronger...

36:34

Subbed: 225# DL

Shaved 7:34 off last time. Did this wod one day late (CMA meeting last night and didn't want to take a chance getting messed up).

Favourite WOD.

Rest in Peace Joshua Harris.

34/M/212

25:55 as rx'd

as rx'd
29:08

like 18 degrees outside
made the mistake a sharing a cig @ lunch
biiig mistake. . killed my time on this.

never again. . haha

getsome !

21m172

a day behind because of hockey
-subbed SU w 45lb plate
-subbed 225lb DL

28:49

22:01
135LB DEADLIFTS

191#

24:55 as rx'd

5 Rounds:
25 squats
15 anchored situps
15 DB RDLs

10:47

42:05

sub 225# for 250#.

Grip was weak, sets of 5 of the DL. Not great time, but faster than last time.

23/m/170/6'

33:35
Subbed 205# DL for the 250. Not too disappointing for my first encounter with Mr. Joshua. Was shooting for sub 30:00.

26:49

Bree: As rxed with 95lb... 30:23. Four min faster than last time.

Ben: As rxed... 31:15... One min faster.

Good day.

cfwu x2.5 times
then for time 5 rounds of
400M run
20 sit ups (1st round 8ghd)
15 deadlifts 65#
25:49

feeling better after 3wks of crossfit

as rx'd 23:27

Sub'd anchored situps for GHD.

18:45

PR with these subs.

kk kk kk kk kk kk
F/45/125/5'2"

40:27 -- which is pretty epic, but this was the 1st time w/rx'd chick weight, 176# -- and I felt strong during the run. Not to be confused with fast hehe.
Been hardcore zone-paleo'ing. I think it's working.

225lbs deadlift
30:38

last time 35:30

Holy crap! I talked to too many people. The koolaid is spreading, so I guess it's a good thing. It's just not so good for my time. I didn't do Mr. Joshua justice.

47:00

Damn what a beast!!! M/26/175
Did as RX'd, 27:34
:::Shouldn't have done 'Nancy' yesterday...

Used Brand-X Pack Scaling:

5 rounds for time:

Run 400m
15 x GH Sit-up
15 x DL 185#

081126 - 28:12
Today - 22:45 PR

Crushed my previous attempt. Bump weight up to 205 next time around.

scaled DL to 185, sub incline situps for ghd
4 rnds - 40:48

M/31/178/5'-11"

Completed as required (no scaling down) in 22:43 (including a long walk to the cardio room each time); NEW Personal & Gym Record. WOO HOO! I look forward to working at least 3 minutes off the next time.

I can not believe I am saying this but: thank you coach for the L Pullups today. That really helped work out the kinks in my back from all the DLs.

CROSSFIT ROCKS!

m35/168/5'8"

27:03 as rx'd

cccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccc

m35/165/5'10",
22:03- but w/235lb DL's- Trainer error-thought was Rx'd

f34/120/5'4"
30:19- as Rx'd (assuming 170lb DL's is Rx for women?)

m/39/5'4"/142

30:45, Deadlifts were with 201 lbs
PR by 1:45

Time at each round's end was:
1) 05:12
2) 10:40
3) 17:14
4) 24:01
5) 30:45

43:32
4 rounds. Scaled deadlift to 225. 3rd set of Deadlifts was unbroken.

I completed this WOD after 2 hours of Shotokan Practice... Kata/Ipon Kumite/Free Sparring. Yeah thats a weak A$$ excuse. Next Time.

M/58/5'10"/203

My first full Mr. Joshua. Scaled only the weight (to 185#). 5 rounds
400m run
30 GHD sit-ups
185# DL X 15
37:56
(last try - 26:15 for three rounds - scaled to 135# and stationary cycling; 10/10/08).

Note: Have been unable to run since I tore three of the four quad tendons in my right knee in Apr.'07. Ran my first mile on Sunday (1/18) and did this WOD Tuesday, 1/20!!!

26.27 for 4 rounds. Had to shower and get back to school.

(completed on 1/21)

21:33 (PR)
subbed 275 lbs for deadlifts
subbed 2/7 mi for 400m

30.07, 8s off my previous time. Awesome way to start a day. Paul

sub'd anchored Sit Ups and 100kg DLs (88% of rx)
t = 28:57 = 5:03 + 5:46 + 6:10 + 6:20 + 5:35
back is smoked

34/M/190/6'

400's outside
straight-leg unachored situps with reach
#255 DL

22:28 pr by a few seconds

~43:00 Awful
Scaled DL during round 4

Scaled DL to 225 for the last time,
Broke PR by 4 minutes so it is time to do it right and pay true homage to this fallen HERO.

Time 24:45

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

56:52
-----------------------------------------
Compare to 081126

49:23

27.58

Sub 500m Row for 400m Run
225# DL

53:30

I think I could have done around 45 min if i wasn't coming off a cold, and still congested

late post. done on schedule

breakfast: run 36 minutes = 4.8 miles

cfwu, warm-up deads 10x135#, 7x165, 5x185#

WOD: "Mr. Joshua" (modified)
5 rounds for time of:
400m run
30 feet together butterfly leg situps
15 deadlifts @ 185#

time = 26:47

bleah. wanted the dls less broken up but just didn't have the steam.

post: handstand push-up practice. elevated hands on plates. worked up to 3 plates for a single. want full ROM for reps before summer.

25/M/5'9"/175

Subbed abmat sit ups with feet together for ghd. As Rx'd otherwise

18:54 - personal record by almost a minute

"Porch" scaling, as per BrandX

5 rounds of
400m run
20 GHR sit-ups
15 225lbs deadlift

30:37

35/m/6'2/195

M/49/151/1-1-06

Couple of days behind.

Subbed 185#

29:10 (PR by >3:00)

Go up to 205 next time, or go up to 225 and drop to 10 reps/round.

Modified:
five rounds,
Run 400 m
60 BW Sqt
60 Sit-ups
29:55

M/29/6'3/175

subbed situps for GHD's (no GHD machine)
subbed 155lb DL's

21:57

Need to shoot for 175lbs next time.

M/32/5'4"/147
Subbed 225lbs for DL's and physio-ball with feet anchored for Glute-ham situps
25:08
Not going to be able to move tomorrow

Jennie: 27 F 165# 5'9"
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
165# pound Deadlift, 15 reps

Time= 42:50

24/m/6'7/225

Five rounds for time of:
Run 400 meters treadmill, 2% incline
20 Glute-ham sit-ups
185 pound Deadlift, 15 reps

30:16

First time with GH situps so scaled down. Last set feeling sharp pains when back in inflection so finished off with incline situps.

100kgs after 1st rnd
40:59
Slow but there you go will do better tommorrow

I think about 21:30
Rode the bike for 2 min. then situps then deads.

Matt:
1/4 mile on treadmill 1% incline 6mph
15 anchored feet swiss ball sit-ups
15 deadlifts 135# (last round 155#)

5 rounds, 33 minutes

Karen:
1/4 mile on treadmill
15 anchored feet swiss ball sit-ups
15 deadlifts 45#, 65#, 75#, 85#, 85#

5 rounds, 33 minutes

35.41

sub situpd for ghd

Well, this workout was a disaster. Hurt my back so couldn't do deadlifts. So with substitutions:
5 rounds for time of:
Run 400m/Row 500m (alternated)
15 Inclined sit-ups
20 Push-ups

... and stopwatch didn't work, so no time.

Hey all,
Any way to do GHD sit-ups without using the machine at the cross-fit center? I don't think my gym has that kind of equipment. Is there any way to do it at home (chairs maybe?).

Thanks in advance

400m C2 Row (substitute)
30 x GHD (fitball)
250lb Deadlifts (scaled down to 205lbs round 4 and 5)

Total: 29:26

m/48/181

scaled down to 15 GHD situps and only three rounds

16:02

another great one, looking forward to the day (soon) that I can do this as rx'd

m/28/72"/205

as rxd

37:52

Ran on a treadmill (fast as it would go was 1:20 per 400meters) that is upstairs at the Gym and did the lifts and HGSU downstairs. Concentrating on not falling down the stairs ate up time!! Also, those last two sets killed me!! the last two took almost twice as long as the first three!

m/27/160

Modified a bit 5 rounds
400 m run
45 unanchored sit ups
255 lb DL 15 reps
I forgot to start the stopwatch. Started it during second round on DLs. Estimate 34-36 minutes.

Last time only did 3 rounds with 205 @ 29 minutes.

M/33/70"/170

28:56

subbed 100 jumping jacks for 400m run
subbed straight leg lifts for GHD situps
185 lb. DL

Wod as rx'd: 34.50

* Did this one a day after the thruster/GHD wod from last friday --> Doing a lot of GH situps 2 days in a Row is no fun. Also deadlifts after a day of mucho back extensions is painfull :P

28.06 with 135# and decline SUs then decline crunches after 1.5 sets.

Prior Times with 115#: 24.54 with 115# vs. 27.18 last time.

did 2 sets day after my ski trip, wanted to die, almost did.

Scaled back DL reps

5 rds of:
400m run (Treadmill)
30 GHD Situps
250 lbs Deadlift, 10 Reps

Time: 28:16

Last time was 10 reps of 225, done in 27 something, so I'm content with the progress. This is an ass-kicker, rough on weaklings like me.

M/275/6'3/28
As Rx'd

34:26

1:00.13

Failed the math portion, when I did the first set of deads at 275.

sub'd regular sit-ups
26:16

M/35/67/246

44:30

All sets, all reps. Subbed Incline sit-ups and 155 for deadlifts. Treadmill and weight room were 2 flights away, so I got plenty of stair climbing in there, too. What a monster workout.

Made this up today

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

As RX'd: 35:13

GHDs were definitely the sticking point. Also had a guy talk to me as I was doing the last set of DLs about my rings, which added a couple minutes (as well as someone taking the treadmill I was using so they could jog for 5 minutes, haha). No doubt sub-35 next time, though I really look forward to a sub-30 time.

Take care!

Made this up today.

Used 145# DLs, all GHD situps. 35:22

Last time (in October) used 135 except for last round (when a gremlin added 10 lbs during my last run), and 4 rounds of GHD, 1 of AbMat. Took 31:20 then.

"Mr. Joshua"

Modified, Mini " Mr. Joshua"
Three rounds for time of:

Run 400 meters Around AA conference Center 72 degrees
25-20-20 Glute-ham sit-ups on Smith Machine
225 pound Deadlift, 7-8-8 reps broken Good form
About 20 min

Thank you Mr. Joshua for your sacrifice

as rx'd 23:15 (pr) - previous 25:01 w/225# DL

first time doing this - must have missed it last time

I subbed normal unanchored sit ups and 80kg DL (176 for those from US)

did 21mins 28 secs. ALmost puked. It's 36 degrees C in Sydney today and I left about 2kg of water on the floor of my un air conditioned gym

CFWUx2
31:44
Scaled DLs to 225

Matt:
28:01 (4 rounds)
Scaled DLs to 65
Normal Situps (4th peg hole)

M/185/6'3

As Rx'd

24:36

32:36 sta 5 felt good! dl in sets of 5 w/quick rest better by about 5 mins

m/41/179
27:31

As Rx'd 27:57

PR was 29:00

Note to self, do not do this after eating dinner

M/31/190

28.30 (vs 32min) last time.

Ended the week with this. First workout all week the pushing through felt good. Not like I was going to die like the rest of the week; a pleasant surprise. No breaks on the GHDs, strong running. Breaks on the DLifts, not more than 10sec. Dropped to 225 for the last 5 reps of 5 set. May use 225 next time. Less breaks with lower weight may be better.

cfwu x1

subbed 225 DL

29:49

first day back to crossfit after hollidays

31:18

subbed 95 lb DL

rx

28:02

so close ...

36:49 scaled
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
205/135/145/175/175 pound Deadlift, 15 reps

M/40/172

Scaled anchored situps and 185-pound deadlift.

34:20

m/30/160

subbed up to 255 on DL because of lack of weights.

Felt my back go in round 4 of deadlifts. Finished 10 and stopped. 23:36 after a few re-tries.

f/25/5'9/137

5 rounds of:
400m row
30 anchored straight leg sit-ups
150lb DL, 15 reps

28:45 (PR by 6:34!)

scaled 225

56:35

5 rounds
400 m run
15 glute ham sit ups
185 lb dead lift 15 reps

22:10

21:00

Done at home. GHD-ish sit ups: Anchored feet, back ext over swiss ball. All else as rx'ed.

28:00

23:46

27:53 ax r'xed major headache at the end I hate GHD sit-ups

28/m/185

done at home w/ abmat

19:50

DL (225) 38:00. Had to fight people at the Y for the treadmill.

DL 50kg

27:13 minutes

32:26

scaled: 90kg DL;
subbed: abmat sit ups:

31.16

34/m/200

26:00 give or take, watch stopped.......

as Rx'd
35:16

37:38 as rx'd.

I had to make my own GHD bench. It involved a smith machine, a plyo-box, and some bumpers to sit on. It was ghetto, but it worked. The DLs sucked, wasted lots of time on them. I probably should have scaled a little. Overall I'm really happy though. I love you all, CF Nation!

In Mexico, so no weights.

29:39
GH situps on my tailgate
subbed isometric lifts on my bumper for DLs

Posting this for Marisa

2 rounds
400m
30 GHD sit-ups
95lbs DL

3 rounds
400m
15 GHD sit-ups
95lbs DL

40:17

Good job Risa!!!!!!

26/155/m

somewhere over 30 min. did 65lbs for the deadlift instead.

m/36/6'4"/97kg

23:29

Pack Version

Lou did this with me.

Lou - 5rds of
400m
normal anchored situps x30
light bar (approx 15k) DL
Time 21:24mins

Me - 5rds
400m
Open legged situps
60k DL
Time 21:58mins

4 rounds in about 47 mintues and subbed 135 pounds in lieu of the 250 pound deadlifts. Also, had to run about 200 feet to treadmill for running portion.

3 rounds - rx'd distance / reps / weight

19:27

20:44 last time

wow, this is one of the few workouts that i still scale and it is brutal at 3 rounds. going to have to sack up and do 5 rounds next time!

M/46/160

Accomplished this workout on 27 Jan 09

"Mr. Joshua" from Brand X "Pack"
5 Rounds for Time:
-Run 400 meters (treadmill @ 1.0)
-15 Glute-Ham sit-ups (crosswise on bench, feet hooked)
-185 Lb Deadlift - 15 Reps

Time: 21:18 (PR)

Note: Last time I did 22:12 using 155lb deadlift = seeing improvement!

First time- Have been training pretty hard for the regional qualifier in Denver this year!

Mr. Joshua time-
400m run
30 GH situps
250lbs deadlift

total time 22:54:50 (Killer workout)

18:06
Subd run with 1 min of jump rope and GHD situps with reg situps, DL as rxd

27:21 with 185 lb dl's, all else as rx'd

modified 3rds 17 min
.25 mile,30 high inc sit-ups 225lb Deadlift, 15 reps

CFWU
081018 - 42:51
081204 - 38:12
090127 - 41:08
M/48/185#/72"

m/35/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.
31:33
DLs - 1st set unbroken. Sets 2&3 - 12+3, set 4 10+5, set 5 - 11+4
Wore gloves because of hands. Probably helped grip too.
11/26: 32:55
10/10: 34:46

m/37/215

5 rounds
400m
30 sit ups
225lb dl x 15

29.22

135 Lb DL's and 30# Weight Vest on the runs:

40:59.9

47/M/184
sub'd
SU's
135 lbs DL
26:43 PR
Last 29:01

M 35/224

sub abmat for GHD

24:27

Pack version with variation.

5 rounds
2 mins skipping - minimum 12 double unders per round.
15 GHSU on strength ball
15 deadlift #185

23:50

28:22 as Rx'd

...and damn glad to be done with that!

M/46/195

Scaled DL to 135lbs.
otherwise as RX'ed.
27:22
Moved wastebasket near GHD set up in case I met Pukie...was close.

sub'd:
ran on treadmill
incline sit up
225lb D/L

forgot to set watch on first round... probably finished between 25:00 - 26:00. Previous time was 25:36.

CFC backdoor to back door run
425m+?
ghd in the front of gym
22:24
Last round started at 17:47
Increased my time but Im running atleast 400 rather than short of 400.

Subbed for 5 rounds of max deadlift.

Something like 60 - 70 - 80 - 85 -85

m/19/149/5'9"
rx'd
Mr. Joshua
Five rounds for time of:
400m
15 situps
135lbs DL, 15 reps

31:00

31:51

Had to sub decline bench sit ups for GHD sit ups. Those were pretty tough.

29:30

1st round 400m run
following rounds 400 row (treadmills full)

situps GHD using smith machine for anchor and bench

#185 DL

35M180
Awesome!

first 10 situps on GHD
33 mins

35F124
75# DL
regular situps
32 mins

Tom
185#DL
Regular situps
33 mins

25/195/5'9"

40 mins four rounds as rx'd

had to go to work, i thought i could do it in a better time, very dissapointed

33 yom 211 lbs

3 rounds-16:54
Used 205 for deads. Should have used more.

32 minutes.
Regular situps.
DLs scaled to 215 (this can go up next time).

205 DLs, regular SUs: 26:47

165 lb deadlift.

29:00

225# DL
30:30

half-hour after finishing, i met pukie...

my cherry is popped...

02/06

40:00 sub'd 500m C2 rower for 400m

m/28/5'9"/160

Mr. Joshua
----AS RX'D---- 5x (run 400m, 30 GHD, 15x 250# DL)
Time: 20:37
Previous: 23:13

The streets will flow with the blood of the non-believers.

Meyer- PR 34:49 some GHD on Modify
Edler- 39:15
H-43:20
G- 38:50 45 lb deadlift
Stocker- 47:00 145 lb deadlift

Not as RX: (205 LB DL's)

30:19

DL'd 185lbs (not 250lbs).

25:35

at rx

28:36

subbed 35 lbs. DB swings, 30 reps for 400 m run

41:40

cfwu x 1
wod
.26 mile runs on treadmill
ghd su's on swiss ball w/ feet anchored
205# dl's broken into sets of 5

37:11

35/M/78kg

32:00

44/m/166

up DL 255 lbs

38:50

PR!, surprise, didn't feel that good, ran 6 miles in the cold yesterday, quads a little sore. TM 10.0, 10.0, 9.8, 9.5, 9.5. DL in 3 and 4's. Next time try to get DL in 4 and 5's

20/m/6'2"/195 lbs

As Rx'd:
26:50

M/31/6'/178

40'40"

@ rx.

run outdoors.