yay for rowing!!!!

woah old school wod...looks fun!

Oh Joy, rowing with out a rower... Although the Sumo's fit my body type!!! LOL

LOVE the early post! GIDDY UP AND HAVE FUN!

Just what I wanted to do with my Saturday haha

Kill!

i want to row, but the c2 and the pullup bar are on diff. levels, so i think i will sub burpees

not doing this till later. 1st birthday party calling......

This will be good times after the day I've had.

Oy Vey

no rowing machine and don't want to do sdhp's more than i have to, any subs for the rowing? 250m run maybe?

What is a good sub for rowing? 250 meter run? Double unders? If so, what number. Burpees- how many?

Any insight would be great.

Thanks!

Not much pulling in this WOD?!

saving this one for tuesday. 3,2,1, wait for it.......

Rookie,

I thought you were older than that?

I can't get my 3 year old to post those kinds of times.

What is the sub weight for the sumo deadlift highpulls for women? Is it 65 pounds or the 95 pounds for everyone?

After all that pushing, I could use some pulling. Now I can be sore going both ways on rest day.

I usually like Tony's techniques because it is vary natural or instinctive but his choke denseness.. not so much. They are just as "higher motor skill" or a "learned response" as other techniques i have seen. To fold your arm and elbow in between the attackers arms isn't very instinctive IMHO. I do love his other SPEAR stuff though.

First time I've seen using a skateboard as a sub (comment 22 in the Compare To blog). This one looks like fun.

Oh good, I get to work the soreness out of my hammies with some SDHP. Great!!! lol, this one looks like a lot of fun...but i think i'll be running back and forth just as much as i will be completing repetitions!

And now I won't even have a score to compete against since Rookie went party poopin. Dang! :P

Been sick since tues, having serious case of WOD Withdraw.Wierd thing is my shoulders hurt more not doing anything than they do on the WODS.Might give it a shot Saturday if chest clears up.Later all LOL

Interesting how much has changed. Take a look at the 3rd comment from the last time this WOD was posted.

rowing question...

my only rower is the "total gym" which I really only use for decline situps

if I do the 250 meters rowing on there, any idea approx how many minutes might be acceptable?

ty in advance!

dude in the background looks like Sam Elliot

or should I just run instead 250 meters instead??

i think running would make it harder.. but then again I see SHDP as a sub for rowing. So double the pleasure

Question? Anyone with a ACL reconstruction ever have a problem with the push jerk? I can squat without any difficulty but when I go to forcefully plant my feet with the push jerk I get a hell of sharp pain right down my knee, makes me want to collapse and not trust my body. I've never felt anything like it and I played college hockey and fifteen years of jumping out of air planes and eod work.

I'll humbly take a shot at explanation.

Don't have a rower? The official sub is, music please, sumo dead-lift high pulls, 45# bar, one rep per 10 meters, so 25 reps for the 250. Obviously, this turns this WOD into a SDHP extravaganza, so what else can I do? Were it me, I'd probably sub running. If you have any idea what your rowing time is for a 250, run for that amount of time/distance. For myself, its close enough to a 1:1 ratio in running versus rowing distance. If your a glutton for punishment, you might try burpees. Again, estimate your rowing time for a 250 (probably close to 1:00 minute for most people in the middle of this WOD) and sub in the number of burpees you could do in that amount of time. Other possible subs, using the same time for time substitution, might be box jumps, double or single unders, tuck jumps.

21 Sumo Deadlift High Pulls at 95#. Start at the floor, wide stance (ala Sumo), back flat, narrow grip, bar close to shins. Start with a dead-lift by extending the legs, then a powerful hip extension, and lastly, use arms to guide the bar up to throat level. If you're doing these right, the power is generated by the hip extension. If you're doing them wrong, you're arms will tire very quickly and hopefully you don't have shoulder impingement issues. Scale the weight appropriately. You should probably be able to complete at least round 1 without a significant break. If you don't have bumpers, consider setting your barbell ends on blocks, old tires, etc. to elevate it to the height of a standard bumper plate (ie, about 8" to 9" from the floor).

Pullups. Do fifteen, broken into sets or not. Kipping is de rigeur. Substitute jumping pullups (lower quickly w/o a strong negative component), band-assisted pullups, Brand X beginner pullups, etc.

Return to the rower or substitute and repeat until 20 minutes has elapsed.

im gonna do 15 burpees and up the sdhp to 110# as a sub

This W/O is going to seriously work some people over. We incorporate a bunch of rowing intervals into our gym WODS and they just smoke the hell out of ya!

Good times. Good times.

I would recommend subbing a 200 meter run for the 250 row. That's what I'm going to do and it is in keeping with the typical conversion for these 2 monostructural cardiovascular modalities.

400m run = 500m row
800m run = 1000m row
200m run = 250m row

Been sick all week. I was bummed about missing the WOD's until this one. Sheesh...not too upset not to do this. Wow. Owie.

Question?????

Im new this year to crossfit and havent missed a WOD until Kelly when I got way sick. Do I Start up with Kelly or jump to this one? Any help appreciated. Love all the comments

Can someone explain the sumo's...I have a MAc, and cant see the vid

Nice Jeans, Tony ;)

I feel horrible. I missed 2 workouts in a row and couldn't make them up today because I was stuck sitting on my booty in the car and an office all day and night. I need to do something and a lot of it tomorrow.

We dont have a rower so we will do three tower laps three stories with a 2/1/5 hose roll pule then the SDHP and pull ups. OH ya with gear on!

What is the womans weight

#26 Bill:

I've had ACL reconstructions on both of my knees at different times years ago. I've occasionally had weird pains like that during some exercises (not during push jerks, but during leg extensions if I remember correctly), they make you feel like your leg is going to collapse. It may be scar tissue still working its way out of your knee.

I have nothing more to add except that the pain has gone away and I push jerked today w/ no problems. So, I don't know how long its been since your surgery, but give it time and take care of your knees. It should get better. . .it could take a year or two but eventually it gets better. I still don't like running outside, but I may slowly get back into some running.

Oh, one other thing, my Dr. did say that the best thing for your knees is to be consistent. They "don't like change" is how he put it. So, for whatever that is worth.

later,
b
m/32/5'8-1/2"/177

#32 Kenny

You just jump right back in with the posted WOD. Some people do go back and make up WODs they missed (*raises hand*), but considering you are new i'd stick with just starting anew and getting back on track with what's posted. Good luck :)

#34 AllisonNYC
Hopefully you're feeling at least somewhat better. Don't overdo it if you're still fighting off the germs though! Take care

for those of you keeping score on me, thank you :)

Surgery went well. SLAP tear repair and repair of a partially torn subscapularis. I have yet to receive the physical therapy instructions or time line. More to follow!

#32, I would just jump in right here.It's constantly varied, so although there may a bigger picture goal that the WODs and their specific order are oriented towards, you can pick it up right here and reap the benefits. Usually you'll find that each 3 day cycle has some kind of method to the madness but beyond that Coach/Lauren have said that there is no major periodization that would require you to make up missed WODs.

#32 Kenny - just pick up with today's WOD. I've tried both angles, it just works out better for me to start with today and go for it.

#33 - Cliz, the SDHP is the first half of a clean, except you don't drop under the bar after the 2nd pull. Allow the momentum you've put into the bar to bring it higher, and you guide it under your chin with the arms - elbows high and outside, just like the clean. Look at Coach B's "Burgener Warm up" and then do that "shin to chin." There should be Mac versions of SDHPs on the exercises and demos - look at versions of Fight Gone Bad, the burgener warm up, and "SDHP."

Hands more close than usual clean/DL grip, feet slightly wider than normal DL stance - thus the 'sumo' moniker.

The key to SDHP (aside from not hitting your chin with the bar - although that is entertaining for friends, it does not provide a favorable dose/response adaptation curve) is to get the bar up with your hips vice using the arms to muscle it up. Deadlift start, then the 2nd pull as the hips rapidly open, then shrug shoulders and raise the elbows high and outside to keep the bar close to the body as it rises to the chin. The back should be just like it should be for all of the 'pulling from above' movements - deadlift, clean, jerk, etc.

Watch the vids, have fun, go here if you are really new to this: http://www.crossfit.com/cf-info/start-how.html, and from that link you can get to Brand X's scaled workouts, very good for getting into the groove.

Come on in newbies, the water is warm. Paul

#38 Thanks for the advice Looking forward to getting back

#33 Cliz, download flip4mac -- it enables quicktime to play wmv's

http://www.apple.com/downloads/macosx/video/flip4macwindowsmediacomponentsforquicktime.html (wfs)

Comment #36 - Posted by: Momof3

Women's weight is approx 2/3 of the posted weight, until to you can do more.

Also, thanks Bingo. Paul

#39 Herm

Wow man I didn't expect you to be posting until tomorrow at the earliest! Glad to see that everything went so well and that the recovery period is already beginning. You're one day closer already :)

No rower, this is my plan
25 1.5 Pood KB Swings for rowing
21 SDHP 95#
15 Pull ups
Any thoughts?

Awesome. A good metcon and no pushing (my shoulders are spent).

Can't wait for tomorrow.

Herm great to see you are posting big hugs bro it's great to have you here...you are the man!!!

Ok tale of the tape:
M/5'8/164
Shoulder press best rep: 200lb
Push press: 180lb last 190lb
Push Jerk: 135lb
There is something with the push press and jerk that scared me...jerk just 135 because the technique i did clean&jerk

Big hugs everybody each and everyone of you are amaizing i'm glad to be part this comments forum... =)

i have no rowing machine so i'll sub for running or another wod...train hard DON'T fight

I am still a n00b to CF, but to me it looks like this workout can be broken down into:

Pull 90 degrees to torso
Pull 0 degrees to torso
Pull 180 degrees to torso

Would a bent row be a more appropriate sub for the rowing in this exercise?

I'm going to reduce the weight either way and save this WOD til next week when my shoulder doesn't hurt so much.

I'm sure there is a physio-technical term for what this combination is designed to accomplish. (But I am still trying to figure out metcon vs. muscular endurance...)

Hello!

This is a reply to a post I saw yesterday (I think). For those of you who are zoning HARD and not seeing results, here are a few things you can check:

(1) Did you calculate your blocks correctly? Go the the Zone website and follow their instructions. Also, it is helpful to know what your basal metabolic rate is, and approximately how many calories you expend in a day. The goal is not to count calories, just to see that the blocks are roughly equivalent to the BMR (consider it as a good "second opinion"). If you do not know how to calculate your BMR, send me a direct email with your age, height, weight, body fat (if known) and activity level and I will do my best to get back to you shortly.

(2) How much fat are you consuming? You require power to fuel your workouts. If you are not consuming enough fuel, you will hold onto fat (if your body gets the impression that you are not going to feed it, it holds onto EVERYTHING you put in...thus, your muscles do not get fed, and your body stores energy, and you feel tired and under-perform). Many athletes on the zone consume 5X fat....if the choice is fat or carbs, choose fat.

(3) Where are your carbs coming from? Stick to veggies only....see what happens (no sweet potatoes, no fruit...just leafy greens).

(4) How much are you exercising? Are you working intensely? Really? Also, are you taking rest days? If you become over-obsessed with exercise and overdo it, your body does not have time to repair and remains in a constant state of breakdown (aka "catabolism").

(5) Look at your post-WOD meal....what are the quality of your protein choices? Whey and eggs are great (whole eggs please...the amino acids are essential for repair, regardless of how much weight you need to loose). AND...are you eating within 15 minutes of your WOD? The idea is to eat when the blood is still pooling in the muscle tissue, before it flows back to the stomach. If you are hungry, your body has already begun eating itself for food. This is why I prefer whey post-wod; I am never hungry and find it difficult to stomach a real meal. Real food is ALWAYS preferable so do what you can (I recommend eggs...you can even drink whites from the carton because they have been pasteurized), and again, vegetables for carbs (it is okay to have starchy veggies here: peas, carrots, sweet potatoes, parsnips....your root veggies...no potatoes!).

(6) Are you eating every 2-3 hours? The more frequent your meals, the more fuel is on the fire and the more calories you burn through digestion. So, if you have 14 blocks, you could do 7 mini-meals! Five meals is the minimum per day....any fewer and your metabolism is sinking and you will store fat. Aim to eat something every 3 hours...even a 1-block snack (heck, I don't care if it is 1/2 a zone bar...even chocolate!....do your best, but EAT!). More people are over-weight from not eating than eating too much (okay, perhaps this is an exaggeration however, there are many people who are starving themselves and gaining weight....you need food for life....good food).

(7) A great pre-bed meal is steak salad....keeps the fire burning all night long!

I hope this is helpful....any specifics, please feel free to email me.

Thank you to those answering questions about workouts and form, etc....they are very helpful.

"Trust, believe, achieve"
LOVE JEN

big hugs Jennifer thanks for the info...thousand of hugs my deep and kind friend

#36 and #15: women's weight is 65# when the rx'd weight is 95#.

this one looks like fun!

Workout looks scary as usual.

Ouch! Boots and Utes
Had to sub 2min30sec of seated rows @ 100# for 250m row
Probably didn't need 2:30 of seated rows to get 250m, ended up with 3 rds plus rows & 2 sdhp

Noel,

I would take a guess that a 60sec row is a pretty average 250m row. Definately would have done alot more with a minute of seated rows

Subbed 25x 1 pood KB swings for 250m row.
Scaled SDHP to 65#.

In 20 mins: 2 rounds, 25 swings, 21 SDHP, 3 PU.

F/33/137#/5'7"

Great advice jennifer #51, very helpful

(6) Are you eating every 2-3 hours? The more frequent your meals, the more fuel is on the fire and the more calories you burn through digestion.

Wasn't it stating the IF website somewhere that this is a fallacy and has no actual effect on the burning of calories?

I'm only asking because I was eating 5-6 times a day, then after read the aformetioned article stopped. I will agree that it does take more planning to eat 5-6 times a day which usually reults in better food choices.

ScottH - Nice job! I got home at 10:30 to 58 posts. Without yours it would have been 100 easy.

jakers - its awesome. very little body weight to shift and hardly have to go down for my squat. still working on my strength though and holding my head up.......

3 1/2 Rounds:
30 kg (66 lbs) for the sumos, subed in a few jumping pull ups (can't do more than 5 normal ones :( )

2 1/2 rounds subed rowing for 400m runs and the weight for 30kg.

2 1/2 rounds subed rows for 400m run used 30kg for lifts and did 10 pulls.

m/43/74kg
Burgener + snatch wu

WOD as rx´d:
3 rounds + 250m row + 5 SDHP

My body is completely shattered from the last 3 workouts. Need a month of rest!

Any suggestions for a recovery drink before or after a WOD? There are a ton of choices. I am currently using Endurox R4 which has a 4:1 Carb/Protein ratio. I periodically take in a Whey protein from time to time as well.

In the description of the SDHP, it is stated to use a "good hip extension". Does this mean, push the hip forward while pulling up on the bar?

OW! Did scaled to 15 minutes with subs of 1m jumprope and jumping pu's, and still only got 2 rds and 1 min jumprope in. Surprisingly punishing workout!

One more question.
What about subing a dead lift followed shortly by a bent over row as a sub for rowing? I know it will take a bit longer. Just looking for more of a change up to the WOD that will hit the same areas.

M/20/5'8/180

Subbed 250m row for 25 x 20kg(44lb) SDHP's, the rest as rx'd (21 x 45kg(99lb) SDHP's, 15 pull-ups).

20 mins: 3 rounds + 25 x 20kg(44lb) SDHP's

Ouch, I'm in so much pain from this past cycle - tomorrow I will be crippled! =[

M/32/155/5´9"
5 rounds as rx´d.

3 rounds + 250 row.
#95 dumbbell

Male/27yrs/6'0'/171lbs

Warm Up:
Got out of bed...

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

6 rounds Rx'd

Thought Pookie's half brother Dookie was going to pay me a visit on the last round.

6 rds

brother and i had a go - found it pretty brutal - and we scaled to 88lbs (40kg) and 15reps on sdhp.

me 5rnds + row + 10sdhp
him 5rnds + row

both pretty lame but least i kicked his ass!

Sub: 15 wall ball shots, #25 lb ball, for 250m row

5 rounds + 4 WB shots

#59 JPW

Your welcome. Hopefully some found it useful.

Hi all,

Is there a suggested ratio of strict pull ups to kipping pull ups?

The reason I ask is because the pull up bars at my gym have one of those assist pads that you can use to reduce bodyweight or fold down to do full body weight pull ups. However, when folded down it doesn't leave any room to kip up. I have done all WODs as RxD with pull-ups but done strictly- as you can imagine this has really slowed my times down. Do you think I should sub 2 kipping pull ups for 1 strict pull up or just carry on as is?

Thanks for your thoughts

Comment #75 - Posted by: Mark

If possible, do all WODs w kipping pullups, but if you can't, which seems to be the case from your description, just do the best you can to comply w the WOD, you'll get faster. Paul

as rx'D: 4 complete rounds.

SDHP's killed what little low back I had left.

4 rds:
25 SDHP 45lb
21 SDHP 95lb
15 Pull-ups (dead hang)

Subbed Running 5 rounds

#32. I can't explain the exercise, but MACs willplay wmv if you download the free FlipForMac wmv converter. Hope that helps.

m/30/5'10"/150lbs

3 rounds with 30kg SDHP + 120m rowed on the 4th round. (like an idiot I did 21 pullups each round)

I can't decide whether my grip, lack of breath, or my sucking at pullups was the limiting factor.

Rookie- I will babysit you anytime, honey LOL Your reply to Eric made me bubble my coffee back into my mug :)aaah, I love this forum. And yes, I mutter to myself all the time while working out, like I'm coach and client.

s'more- wow, I love that phrase- me asusta, pero me gusta ( it scares me, but I like it )Thats the way I feel about my WODs when I look at them late at night, before bed.

There's scene from Monty Python -Life of Brian, where an old man is hobbling slowly to answer the door, and he calls out his bodily aches and pains as he goes- Yeah that is me today, "my body is old, my abs are sore, my quads and glutes are aching, my delts are twinging, and my eyes are dim, I cannot see." Good times

Giddy-up! Hit this one hard.

150 5'7.5" 33 yom

4rds + 25 sdhp 25 reps + 3 95lbs sdhp

sub'd 45lbs sdhp for rows- shin to chin rom
floor to adams apple rom for sdhp (95lbs)
pullups were chest to bar rom

Rx for girls....4 rounds

Tired arms, need rest!

M/27/71"/165#
As Rx'd: 5 rounds even.

#50 Jeniffer,

I love reading your posts, always very informative. They are like the cliff notes of Enter the zone. I'm gonna try and eliminate the fruit from my diet. I usually have one apple per - day. Let you know how it goes.

Rookie, that time was killing me yesterday... when I finished I was thinking... did I just pass rookies? no way that guy is a machine, ha we all get lucky...

Hope the bday party went as planned and looking forward to your post...keep up the good work brother

S'more 200lb press dammmmm lol congrats nice work, and I feel ya on the press jerk, my form was all messed up yesterday... I couldn't get out of my own head (if that makes sense to you), I would get ready to do the press and just feel off.... weird day...

Looking forwards to todays, love the row!

"It doesn't have to be fun, to be fun"

Rookie, that time was killing me yesterday... when I finished I was thinking... did I just pass rookies? no way that guy is a machine, ha we all get lucky...

Hope the bday party went as planned and looking forward to your post...keep up the good work brother

S'more 200lb shoulder press dammmmm lol congrats and nice work, and I feel ya on the press jerk, my form was all messed up yesterday... I couldn't get out of my own head (if that makes sense to you), I would get ready to do the press and just feel off.... weird day...

Looking forwards to today's, love the row!

"It doesn't have to be fun, to be fun"

As Rx'd: 5 rounds

Subbed 210yd. run for row (no C2), the rest was as Rx'ed...

3 full rounds, then could not move for the last 15 seconds...

Row: meter broken, did 1min/250m
SDHP: no bar, used 80lb dumbell with towel

5rds

thanks OneFastBird21 i start low 175lb i love press my goal is 210lb before next year...
I'll hit something else bro i don't have c2 and the sun burns as hell so i'll traing inside the gym...big hugs bro, hey Herm is feeling great after the surgery isn't that great?!!!

No rowers had to run
400meter run
SDLHP 65lbs. 21
Kipping pullups 15
4 full rounds started 5th round made it through the run

2 rounds
did 80 sumo with 25#/rnd.

24/m/175

subbed rows for 20 burpees

4 rounds...ouch.

Bwt: 141

As Rx'd

6 rounds + 1 Row

JacobSZ, that is funny! I like your warm up and no fun to have "dookie" knocking on the door during your workout :)

I subbed in the 200m run and that added some transition time because I had to run upstairs to do that run on our indoor track. My conventional gym doesn't have a concept 2 rower...

I completed 4 rounds exactly of this circuit, but my I tweaked my left wrist in the 2nd round. I fought through it without scaling back. I think I may have strained the ligamentous sheath. Hopefully it is just a mild strain and nothing more.

Does anyone have any thoughts as to what it may be? My arms aren't that tired so I don't think I would ascribe it to using my arms during the SDLHP. I think it could've been caused by inverting my wrist or something.

Holy humbled...
Just when I thought the pull ups were coming along, throw in some rows and BAM! Just kidding!
Subbed 45lb SDHP x 25 for row, the rest as rx'd
4 rounds followed by a sweet case of the full body shakes.

Off to Eldorado Canyon for some hiking with my pup because my good friend Phil forgot to tell Momma Nature to snow at my resort this week.

Hope everyone has a fabulous day!

as rx'd with c2b pull-ups, 4 rounds + 15 sdhp

Was going for 5 rounds but lost about 1 minute waiting for the pull-up bar everytime. Globo gyms...

F/38/5'6"/140

run 200m
21 SDHP, 60#
kipping pull-ups

3 rnds + 200m + 21 SDHP

M/41/5'11"/190

run 200m
21 SDHP, 95#
pull-ups

3 rnds + 200m + 21 SDHP

Mr. Speal you are my hero YOU ARE A MONSTER!!

CFWUx2
subbed 250m run for the 250 m row.
Last round of pullups were jumping pullups.
4 rounds+ 250m run and 11 SDHP

3 complete rounds + row and 5 SDHP

Not very pleasant at all. Perhaps a kick in the crotch would have felt better.

Rower upstairs, SDHP and pull ups downstairs. Had to use 100# bar for SDHP because the gym has fixed weight barbells in even numbers only. I went up 5# instead of down. I droned out on the second round row and went past the 250m mark which cost me, but I was so smoked from the SDHP it's all just a lame excuse anyway.

I wish the row was a bit longer because that seemed like a break compared to that 100# bar.

m/29/192/6'1

as rx'd

7 pull ups short of 5 rounds

I just finished and am shaking like MAD!

I subbed 25 double unders for rowing (no rower)
I scaled to 35lb SDHP because that is the heaviest weight I have in my apartment (it is a kettlebell).

Pull-ups with red-band (wide-grip on a rock-climbing apparatus....not much to hold onto)

5 rounds

My SDHP are improving...although I have a bruise on my chin...adds character!

Oh - forgot my stats:

Female: 24 years old: 5'2": 90lbs

Great numbers Jennifer big hugs...luv ya =)

CFWU- minus pu's
30lb SDHP
30 assisted pu's

4 rounds

As rx'd

3 Full rounds
250 M
21 SDHP
9 Pullups... almost had 4 full rounds

m/30/5'10/200

as rx'd
4 rounds plus 10 SDHP

As Rx'd:
4 Rounds + 250m row

Next time I'll push through those sdhp's harder and get 5 for sure. Wish the rower was closer too, but it is what it is.
I need to start eating more or something! I'm dropping weight like crazy!!! I did weigh 165 and had something like 5.8% body fat according to those electronic handheld BF Tester gadgets. Now I'm 159 and the tester reads "E4" for error LOL.

I have been doing crossfit now for about 4 months and I am completely addicted. I just read the compare to comments from 2004 and WOW! I can't believe how much this sport has grown, I mean there were only 41 or so TOTAL comments posted in 2004, and now almost every day there are at least 400 comments! Thank you for all the inspirtation every day, my fitness levels are getting better with each WOD. I LOVE IT!!!!

4 complete rounds plus the row and 5 SDHP's from the next round. This ended up being more taxing than I originally thought it would. Esp the SDHP's.

F58/140/5'2" (almost)

Yesterday's WOD - 5 Rounds - Weight in #'s
SPx1: 45,55,60(PR),60,60
PPx3: 60(PR),60,65(PR),70x1,70x1
PJx5: 25,25,35,45,50

I hadn't experienced PJ's until today so I guess those are all PR's...It took until round 3 for me to get this movement right. I appreciate your extra help with technique, Russ!

Fit Mom - thanks for the push today (no pun intended)!

250m row
21 sumo highpulls
15 pullups

5 rnds at 19:58

#47 s'more
Dang man!! I told you you'd kill me on the press/push/jerk WOD! If you can press 200, once you dial in your technique for the push press and push jerk you'll be having some KILLER numbers. Awesome job!

#50 Jennifer

Thanks again for your nutritional insight. I need to invest in a large amount of eggs and various sources of fat soon or i will wither away!!

#70 JacobSZ
Feeling as though you're going to meet "Dookie" is never a good thing during a WOD, especially when doing SDHP lol. Guess it at least forces you to keep your core tight though right?

#82 Strong Lil Pony
I actually get puzzled looks now and again when working out because of my self talk. I'm always repeating to myself the number of reps i have left and telling myself how easy it's going to be. Not to mention some cursing here and there :) I'll be looking for your results of the WOD later! Hit it hard girl!

Very frustrating I was on my 12th pull up of round 6.

Round 5.9 rounds

M/46/66"/135

(scaled SDLHP to 75#)

4.33 rounds (one 250m row into 5th round)

Lookin' forward to Level I Cert at CFSB in April!

17m/5'9"/160

as "rx'd"
5 rnds

Joel 6 rds as Rx'd
Jeremy 5 rds 45lb sdhp for row

Hoorah!!!!!

Gingerly re-entering the gym after a week in sick bay.

CFWU B x 3

Front squats
45 x 5
95 x 5
135 x 5
145 x 5
155 x 5

1000M Row, concentrated on long pulls and 25 SPM

Wiped...

Thought I could get 5 rounds and change so I didn't check the stopwatch until after 5 rounds...and it read 23:30. oops.

reps and weight as rx'd: 5 rounds in 23:30.

subbed 25 45# sdhp rows

4 rounds 2 #45 sdhp

Way too many SDHP in a row doing it this way.

I was surprised my shoulder held up. After staying awake most of the night with a pinched nerve causing my left shoulder to hurt like hell, I decided to try some of the yoga poses that fixed it on Weds. Well, I had some success and the pain has lessened tremendously.

We will see how it feels in an hour.

Experiencing a little DOMS from the GHD situps on Weds. Love the way they seem to always hurt a day later. Glad tomorrow is a rest day.

More hilarity....

http://www.youtube.com/watch?v=yAd9214polM

~J~

33/F/5'10"/150

66# SDLHP
5 rounds even

48/male/6'/202/week 13 CF

Shoulder and elbow are achy so gave them an easier day...

Ran 5k in 26:53
1 set of 95lb SDHP..21 broken reps
1 set of band assist PU's...15 broken reps

M/28/5'11/168

Chest to bar pull-ups
5 rds

Herm,

Glad to hear the surgery went well. If you have a moment, I've got a couple questions for you.

I have a SLAP tear and partially torn bicep tendon, also. I was wondering what movements caused you pain and if your orthopod expects you to have a recovery to full strength?

I experience pain when I am pushing away or making a wiping type motion. I have begun having problems exploding up into Muscle ups and experience pain doing ring dips. Also, experience pain on overhead lifts.

At 48 I'm not sure I want to take another 6-9 months off recovering.

Thanks for your advice and hope you have a speedy recovery.

Jim

5 rds. exactly
15 Burpees
55lb sdhp
band assisted PU's
I put in a huge effort today so feeling good, even tho' not as rx'd yet. Its all about effort and intensity right?

Did the Krispy Kreme Challenge today!

WOD:

Run 2 miles
Eat a donut, 12 reps
Run 2 miles

As Rx'd, 59:27. Barely made it.

http://www.krispykremechallenge.com/

m/5'3"/160/29

as rxd

3 rds + row +15 shpdl--kept going and finshed 4th rd at 21:37

awesome times on here. I need to get the high pulls. They have kicked my butt since i first started Xfit. They slowed me down a ton, needing to rest and the last round the "high" pull was barely getting to my nips.

like many i'm sure, I lost time running through the gym. set up my hpdl in the middle section, had to go far to one end to get to the one row machine and then to the opposite end to hit the pullups in a place where i could kip.

I LOVE CROSSFIT!!

Speal is a beast.

BIG HUGS s'more!

7 1/2 rnds
didnt get thru the sdhp on the 7th rnd

15 wall ball tosses - 35lbs
21 sdhp - 95lbs
15 pllups

bw 165

subbed 15 burpees for 250m row

5 rounds + burpees

m/40/210

as rx'd 6 rds

Week 4 of Xfit
m/20/6'1/205

5 rounds and 50 meters...woof

scaled:
10 sdlhp
10 pull ups

4 rounds with 3 seconds to spare, rower on 2nd level of gym, lost a little time that way.

4 rounds as Rx'd, climbing and descending stairs between the rower and other things slowed it down.

Scaled Sdhp used 35 kg.

5 rounds and 250 m row.

Ívar Ísak

190lb male novice

4 + 1 row

subbed 20 box jumps (18") for rowing

3 rds + 8 box jumps

95# SDHP very hard for me - should have scaled to 75#

32m/5'9/180

75lbs SDHP

4 rounds + 100m Row

#124 JroCk

LOL i seriously love those videos. You have a very similar sense of humor to me, plus impeccable taste for matching songs to videos. Please keep those coming :)

as rx'd for the ladies
3r + 5 sdlhp

My gym was packed today so I ran for 20 minutes.
2.34 miles. 30second break at the 10 minute mark.

4 rounds with jumping pulls after 6/7 each set.

25/m/5'11"/175
Sub 200m run for row
4rds+100m

m/41/163/41

sub 200m for rows
4 rounds and through 16 pus

f/33/140/5'6"
2 rounds and through 17 sdhp

Rxd

7 rounds plus 100 meter row

Great workout!

Rx'd
4 rounds

I was really down on myself for only getting 4 until I saw that it was pretty much normal.

wod as rx'd
23-226
4 rounds+250m row+11 SDHP'S

I was wondering if there is a video converter made for windows that will converter WMV's into MPEG's to upload on my iPod? Thanks!

Rock Steady!

No gear today, so I subbed another pulling-centric WOD.

Death by Pull-Ups - 12 rounds

Then, in an attempt to preserve 20 minutes of stimulus, I did 3-5 band assisted Pull-Ups every 30 sec. till I hit 20 minutes.

43yom / 150

5 complete rounds + 142 meters on the next row.

I just thought that i would share with all crossfiters, the success crossfit is having at the university of western ontario in canada. I myself have been crossfitting since the end of august 08. When i came back to school there were a total of 3 crossfitters at a school with a student population of 35000. Now on a regular basis (daily) people ask me why im doing such unconventional exercises and what my program is called. A Crossfit following has now developed and we perform the wods on a daily basis in the corner of the gym where the squat racks are. It truly is a testament to what coach says, if you start doing the wods anywhere people will taking notice. Perhaps globoes aren't such a bad thing for if there weren't any, the word would never spread. Anyway i just thought i would let everyone know how it's going up here in the great white north.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Sumo deadlift high pull 65lbs x 5-5 95lbs x 3.

As rx’d: 4 rounds + 250M row
Foam roll after

m/26/185

6 Rounds Rx'd

Fun wod, handstand work before and a little fun on the rings later...

4 rnds, 250 row, 19 SDHP

As Rx'd

4 rds + 250m Row

I really don't like working out by myself!

m/44/175

subed 250 jump rope for row

all else rx'd
20mins = 3 & 2/3 rds 10 pullups.
finished last 5 pull ups 20:30.

Eric Gohl~

Cheers bro! Jeannie and I have such a deep passion for what we do, and more importantly help OTHER to help themselves, but a sense goofy sense of humor is what makes up a large part of each of us, that it just comes out! Plus we have been doing this for so long together, that stuff like this goes on ALL the time! If you go to youtube and search justntriquet and beach crossfit, there are a boat load of videos that show that humorous side that we incorporate smoothly into our training!

Thanks for the kind words bro, and keep posting. I always enjoy reading what you have to say!

~J~

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

"There are millions of moons, orbitting millions of planets, orbitting millions of suns, all circling around one center of the universe. That center is NOT you."

5 rounds, plus the row.

I think I'm all pulled out for today.

m/20/5'8/158

4 rounds

Jennifer you are a wealth of knowledge it is great. I used to live in Toronto and come to visit occassionally I will have to look you up all 90lbs of you - holy cow!!

6 rounds as Rxd 65# SDHP red band (i think it is 30lbs) assist PU's still can't do multiple PU's without assist damn hopefully the cert in march will help me. I did an extra 7th round because i had to take a 5 minute break to go put my kids in their swim class.

Is it normal to not be able to walk after this WOD - ha ha. My paraspinal muscles are so fatigued I can barely stand up - wow that was awesome!!!!!!!!

I find it quite hilarious at my gym as i belong to a kind of hoity toity private club and i am sure i am going to get reported for my workouts as everyone there thinks i am a complete freak. I just laugh inside while i watched this muscle head grunting over his bicep curls thinking to myself "i could probably kick your skinny chicken leg a#$" Oops was that out loud??

As Rx'd:

8 PUs shy of 4 rounds in 20min

4 full rounds in 20:15

almost 4 rds @ 17 min,

had to kick lady off the rower who couldn't see my towel and keys laying on the rower and forth rd had to run on tredmill because some other jackass took the rower. Thought instead of waiting for him to get off I would just keep going. Think I would have come close to 5 rds

3+250+5SDHP

Holy crap.

done at crossfit weekend afternoon

As rx. 10 pullups shy of 4 rounds. Disappointed I missed 4 rounds.

3 rounds plus eliptical.16mi plus 18 SDHP.

My department is getting a treadmill donated on sunday. I never thought I would be happy about it but I get to RUN again.

3 full rounds...tried to get to fourth round of rowing but ran out of time.

Hi fitmom hopefully you will be here today if not i will email you. ART is active release therapy usually done by a chiro or massage therapist it is very very deep tissue massage that involves stripping the involved muscles while actively strething them. eg would be bicep - so starting with elbow in flexed position the muscle would be stripped as the elbow was extended. It is very painful at the time but is extemely effective. I live in canada but i know two instructors here and i might be able to find someone in your area that does it - plus you need someone good because there are many that claim to do ART but don't really have a clue what they are doing.

Kinesiotape is that funky fluourescent tape that you may have seem this summer on a lot of the olympic athletes. You can check out their website kinesiotape.com. the just of it is the tape can either be used to help with inflammation, and muscle recovery or to help facilitate a muscle once you are ready for rehab. It seems like that would be impossible from a silly piece of very colorful tape but the stuff is amazing. If you happened to watch the superbowl i would say probably 30% of the players were wearing it just in neutral colour so nobody would know where their injury was. Again i can probably hook you up with someone in your area as i am certified in KT and have access to their database. Just email me and i will try and get you hooked up.

Sorry for the long post everybody!!!!!

CFT Day 2

M/36/5'6/185

3rds as Rx'd - almost (20:15)

I am in extreme need of remedial pull-up training since my kip looks something similar to a fish dying on a hook, and I wind-up doing nothing but strict.

Michael F. coge lo suave.
(I so wanted to say that to someone thanx lilpony)
The kip will just happen if you keep working out. I had the same issue. Do not give up!
Allie

As Rx'd

3rd's + 250m + 11SDHP

After a couple weeks of CF I can see I definately need to learn to kip. Think I'll spend my off day tomorrow teaching myself.

>=( damn just 5 rounds so close to finish the 6 the "rowing machine" was a nightmare more like a caveman rowing machine hahaha!! Was tough the machine extremely hard need a lot of oil too old machine...great workout but my left shoulder bother me i have to be carefull

Lisa,

Great info, I just grabbed a PDF manual on SMR (poor mans ART)and am going to start on that soon.

FYI the football players wouldn't wear a neutral color because of wanting to hide injuries. The players association makes every team disclose every injury but also dress code violation. Every player has to wear team colors, so you can't have Boldin rocking neon pink.

30/m/5'11"/200

Subbed 200 meter run for the row. Everything else as rx'd

5 rds + 200 meter run

29/m/196

5 rounds + 58 meters

used 45kg for sdhp

3 rounds + 250m + 21 sdhp + 7

as rx'd

3 rounds
plus row + 21 sdhp + 11 pu's

really wanted the fourth round. Grip was giving out on the last round of pu's

44/6'1"/190

had already decided to do badger today.

badger as rx'd: 28:44 pr.

can't seem to run hard after all those cleans and pull ups.

51/M/145

3 rounds + 4 SDHP (75#)

4 rounds easy if i could put more pull-ups together.

4 rds.

Subbed 200m run, and scaled to 80lb SDHP's. Ouchballs. Avg HR 175, peak 186, rec 64. Thanks Paul, Jennifer, and thanks again to Bingo for January's invaluable missives.

Yea it is, good to hear herm hope all is welll!

4

4 rounds + 250m row.

Abs are dying from the GHDs!! made it hard to kip.

Killer. 3 Rounds plus 1 up to pullup #5

All that pulling... hard to do pullups!

4 Rounds plus row and 3 SDLHP.

Worked on butterfly kip pull ups during the WU and I am starting to get them.

I tweaked my back a little on the SDLHP's in the 3rd round. I could have done 5 rounds easily if I didn't.The SDLHP's is what slowed me down especially after I tweaked my back. I was able to move the rower from the next room so I wouldn't have to walk back and forth.

My Chiropractor will be seeing me at his house tomorrow. I tried to snowboard today and wasn't going to work until my back gets fixed. Glad tomorrow is a rest day.

Subbed 230m run on twisty path with some stairs for row.
SDHPs were tough.
Pull-ups on rings.

Four rounds, plus one run.

replaced the rowing with 25 deadlift high pull, so 46 dlhp with empty bar to learn the technique, completed 3 and a half rounds.

M/27/5'8"/180

Subbed 15 burpee bent row w/45# bar for rows
5 rds + 15 Burpee rows + 15 SDHP
finished all 6 rds 22:10
I still need work @ pull ups. Other than 1st set, my max continuous was 6.

Missed a couple of days, so did a double.
This was my warm up - scaled as follows:
40 kg SDHL + PU broken and jumping
3 rounds + row

Finished the evning with yesteray's workout:
SP = 50 kg (110 lbs)
PP = 50 kg (110 lbs)
PJ = 40 kg (88 lbs)

Have a great weekend all.
Ian

Rest day for me, feeling alittle under the weather.

Have a great weekend all.

33/M/6'00/182

5 Rounds plus 60m Row

Dan D.

Allie- thanks! I think *I* need to "coge lo suave" cause I was ooooh so close to five rounds....

Michael F- good visual. I, too, writhe around on the bar, giving the fight of my life... :) I need to chill, I will end up with TMJ from gritting my teeth

Scaled by BrandX Pack: 15 minutes AMRAP
10 broad jumps (other subs for rowing were 20 box jumps, 15 burpees, or 100m sprint- never did broad jumps in a WOD, so figured what the heck)
21 SDHP 45# bar
15 Band PUs

5 PUs shy of 5 rounds! Nuts! Ah, we'll get 'em next time.

Yay- tomorrow is a rest day. I will be teaching at the globo, so I'll make sure to coge lo suave.

Smooches and big hugs to all my bros and sistas

As rxd: 5rds + 250m row and 10 Sumo HPs

Corey- good deal with the kipping. I love to hear about people getting it- gives me hope LOL I feel like the man on the flying trapeze out there. Just need circus music. Except in my circus, the big Monty Python foot comes out and squashes me with a big fttttp!

Good thing tomorrow is a rest day.

Eric, JroCK, fat tony, rookie, jakers - you guys made me laugh today. Thanks.

Anybody seen Playoff Beard?

32/m/165

cfwu x2

subbed 25x 45lbs sdhps for 250m row. only did 10mins. 2 full rounds

45/M/6'/180

ROUNDS AS RX'D: 6 ROUNDS + 250M ROW + 3 PULL-UPS

PULL-UPS WERE KIPPING WITH 10 EXTRA POUNDS.
ARMS ARE DEAD DEAD DEAD.

TOOK SOME RUNNING FRIENDS THROUGH THIS WOD AT A GOLDS GYM...THEY WERE VERY SURPRISED. CROSSFIT NORTHWEST TUCSON MAY GET 3 MORE!!

JIU-JITSU THIS MORNING BEFOR TODAYS WOD

TIME

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

65# SDHP

6rds.

wow that was crap!!!

15 burpees
21 95 sdlhp
15 pullup

4 rounds plus 15 burp and 15 sdlhp... i think i lost track of my body!!

f/42/113/5'

as Rx'd:
(womens weight-65 lbs SDHP)

4 rounds plus .92m row

#50 Jennifer:
once again thank you for your very informative comment..I really need to eat post workout-I lose my appetite from the wods but now I will make sure to eat! -appreciate that!

As rx'd
5 rds plus Row and 16 SDHP

5 rounds

5 rounds even

subbed:
-21x 'mid-row' machine with 95lbs. for 250m row.
-80lb SDHP

4 rounds plus row and 16 SDHP

subbed 60# instead of 95# for sdhp and 260m run instead of row
3 rounds

did heavy ohs x 3 instead:
175/185/195/205/210x2f
these felt really good

As Rx'd
4 rds

Double Wod day.
1st wod:
1 mile hill run
30 Back Extensions
15 Thursters @ 95
10 30" box jumps
30s parallet hold
3 rounds: 38:12

5' rest then did Wod on main website
6 rounds as rx'd (PAINFUL)

subbed incline run for row
65# sdhp 21
15 pu

4 rounds + 250m run, 11 sdhp

4 full rounds and got 90 meters in before time ran out.
Subbed 85 for 95 unintentionally, had a little bit of a brain fart. Ended up having to do do pull downs on the last round instead of pullups because I just couldn't muster up anything half way through.

3 rounds plus row & 10 SDHP.
1 mile run post WOD (rugged)
Great workout but SDHP's gave me some pain in my L shoulder.

Wanted to thank #50 Jennifer for the information on nutrition she's been giving. I find myself scanning the posts for her comments and it's really helped a lot on my Zoneing...So, Thanks!

Dane #175

hey thanks i think it was my KT instructor that told me that is why they wear the skin colour tape... I know that the fluourescent tape is just more for marketing purposes which apparently has really worked for them - something like 500 thousands hits on their website after the olympics.

CFWU x 3 (omitted pull-ups)

No row machine...did 200m run instead

4 rounds + 200m run + 15 SDLHP

Went ahead and finished fifth round.

Tried messing around with some Turkish get-ups for the first time. Had to use DB's...no kettle bells. Went up to 45lbs x 2 on each side. Might start incorporating these into warm-up and cool down everyday.

I'm angry! Some old lady snaked my rower while I was doin high pulls and pull ups, so on the third round I ran .2mi instead of rowing. That being said:

3rounds+ 250m row+ 10 high pulls

I'm really disappointed about this WOD. My goal was 5 rounds.

# 194: LOL! I've thought about a single mouthguard for heavier lifts, but I would more than likely start throwing up sooner rather than later in the workout.

4 rds as RX'd
250m row
21 sdhp
5 pullups

Have really fallen off my game I think

CFWUx3 (only 1 round of pull ups and subbed push ups for dips)

Used 65#..had 70# on the bar but figured it would be a bone head move with mending right shoulder!

5 rounds + row, 21 SDLHP, and 11 pull ups in round 6....pissed that I was 4 pull ups away from a complete 6 rounds!

FREE MEAL OUT OF THE ZONE TONITE!!!! :)

newbie reporting in — 

pull ups are my least comfortable motion, so this was a blessing.

scaled down to puppy:
250m row
15x DB SDHP @ 40lb
10x pull ups
(had to run to the other end of the track for the rowing machine, so about .2mi run added to each round)

almost all of the pullups were jumped into somewhat, but i made sure to lower slowly (negatives) and work especially on the lowest part of the extension, to try to develop that part of the motion so i can get to dead hang pull ups. took about 18 minutes

Subbed 60lb sdhp.

4 rounds + rowing + 6sdhp

m/41/72/175
as rx'd
four rounds and 70m

New to Crossfit and loving it. Did the WOD, 3 1/2 rounds with 95lb sdhp to start then to 45 on the last 2 and did jumping pull up. There's alot of improvement ahead for me but I cannot wait. 20 minutes of this is way better than any PT regime I do in the morning. I am hooked!!!

Had to sub sumo dl hp's for the rowing. 25 reps at 45#.

2 rounds in 10 minutes and stopped so I could use my arms tomorrow.

Subbed 15 burpees for 250m row.

Everything else as rx'd.
5 Rounds Completed +15 burpees and 15 SDLHP on the 6th Round.

That was hard.

38/m/5'11/165

Rounds in 20:00 of:
Run 0.12 miles on my treadmill
SDLHP 95#, 21 reps
Pull-ups 15 reps
3+ 8 SDLHP (I really sucked at this)

cfwux3rounds
as rx'd:
3 rounds + row, sdhp, and 8 pull ups.

First time posting here.

M/46/158 lbs.

Subbed 75# for 95# on SDMP. (First time I've done them.)

Subbed 2nd round of rowing with 90 sec fast running on treadmill because somebody tied up the rower at Globogym.

3 rounds. This was tougher than it looked!

#50 Jennifer.. I like your "trust, believe, achieve" motto! I will definitely incorporate that when motivating clients here at CrossFit Persevere!

Herm- glad surgery went well and hope your recovery goes even better! What was the deciding factor that you needed surgery....long time with pain? MRI result? I have been nursing a right shoulder injury for almost 2 mos. now (can do kipping pull ups, push ups...going over head it gives a little bite). I am just wondering how long do I ice/see chiropractor for ultrasound, etc..before seeking an MRI. I don't imagine an X-ray would show...???

GOOD WORK LAURA! :)

#170 Lisa, THANKS!! I'll take any help I can get..refer away my friend! Thank you for taking the time to explain!

#198 Robert...NICELY DONE!

#219 Newbie...Welcome to CrossFit! It's a great community! I wish I could meet everyone here at a BIG BLOW OUT BASH!

#199 Krista....FANTABULOUS EFFORT!

4 rounds and 11 pullups

3 Rounds + Row + 7 SDHP's
(29,23)

4 rounds + 250m 20:48

SDHP - 65#, many broken sets of pullups

22.m.135.65"

as rx'd
3 rds + 1 row, 5 sumo DL(PR)

4 plus row and 15 sdlhp's. Used a 55# kettlebell for the sdlhp's. Harder than it looked at first. Hmm, seems I've said that before. Oh, and get this: in yesterday's NYT puzzle, "big name in exercise" was Jane Fonda! A better clue would have been "she gave aid and comfort to the enemy."

5 rounds as rx'ed

As rx'd:

First round probably did 1000m before I realized the Concept 2 was broken but afterward I guesstimated based on m/s.

2 rounds + change.

F/132/5'3

Forgot to time each round but each 250 meter row was around 1:20.

Used 72 lbs for Sumo deadlift high pulls and gravitron with 20 lbs assistance for pull-ups

3 rounds with 13 seconds to spare at the end.

as rx'd
4 rnds

6 rounds with 6 sec to spare.

I reset the rower each round losing 6 seconds or so each time. So after completeing the 6th round with 6 seconds to spare I just rested.

M/23/6'2"/195

subbed 300m run for row
rest as Rx'd

4 rounds

they can't all be winners

wu: 1 mile treadmill run, 50 DU's

AMRAP in 20 min: 3 + row + 16 SDLHP's

I was shooting for 4 rounds. Could've pushed harder even with the 2-3 minutes eaten up
walking back and forth to the C2. This workout seemed to go by quickly.
Need to really work on SDLHP's.

as rx'd

6 rounds

big hugs to you to fat tony and you are right Speal is a MONSTER!!! He is my hero he is the reason to stay at 160 lb (have to lose that 3lb extra)

32/m/230#

5rnd+200m as rx'd

4 rounds. Rowed for 2 minutes each round as the thing had dead batteries and the computer wouldn't come on.

M/23/6'1/175

Five Rounds. As rx'd.

5 rounds exactly, as rx'd, damper on 4.

thought i did 6 rnds, but only recorded 5. aw well, felt like 6, lol.

i can't wait to "actively rest" tomorrow for the start of week two of 5x5 BS/Bench/Row. ugh. maybe my workout partner will puss out and wait until monday!?

later,
b
m/32/5'8-1/2"/177

At Sta. 12. Subbed as follows:
.25 mile treadmill run; 21 dbl squats (50 lbs); 15 pullups

4.33 rounds

m/33/73"/210

3 rounds plus 1 row

luc- 3 and 1/3 with jumping PUs, and 30 box jumps
jess- 4 with 25lb barbell, jumping PUs, and step ups

a lot more difficult than expected

4 rounds as rx plus 250m row, just barely.

We'd love your prayers over here in Australia. Within about 30mi/50km of me about 40 people have lost their lives in the worst bushfires to hit this part of the world in a very long time.

Our town is safe at the moment, but many have lost homes, possessions and loved ones.

Thank you to all emergency service workers around the world. We love that you do what you do.

Beautiful day to do work outside here in el paso.
Subbed 25 burpees for 250 meter row
The rest as rx'd
I managed 4 rounds in 20 min.

Sp 135 140 145 150 155
PP 135 145 155 160 165
PJ 135 145 155 160 160

All PR's

The Wife did all PRs

SP 45-50-55-60-65
PP 45-50-55-60-60
PJ 45-50-50-55-55

Snowboarding for our last day of the 3/1....Tahoe got some fresh snow!!!!!! I figure 6 hrs of hard riding will be a great leg day....

m/37/190

As RX'ed
3 full rounds.
75 m row

tonythechiro it's tough and sad to read that i hope you, your family and homies were safe...best wishes and prayers...big hugs bro

m/21/145/5'7

the rower's screen was broken, so i did 35 hard pulls for each row. i don't really know how that balances out. also, i for some reason started with the sumo, then pullups, then row. i realized i screwed up a full round in.

3 full rounds, plus sumos and pullups. Finished the row in the next 2 minutes.

30yo/M/6'4"/228#

Still not back on the Pull Up bar yet, so I subbed Ring Rows...not sure if that was any better

4 Rounds

cfwu x 1

250m row
21 x 95lb sumo deadlift highpull
15 x pullups

4 rounds in 19:42

m/36/185

as RX'd

5 rounds on the button

5 rounds + 57 meters rowing

3 sets rocking calf raises 130lbs
3 sets integrated trunk drills

Missed this cycle due to hockey playoff tournament this weekend.

3rds

Hey! Nice to see you back Bingo!

And some details I left out:

Stopped clock between C2 and SDLHP's to get to apparatus. Perhaps 15 sec per round? Want to do 20 full mins of work rather than count my transit time.

Warm-up was 5k jog with wonder-woman.

Sub: 10 burpees (knees); 21 SDLHP w/ #55; 15 assisted PU

20 "

3 rounds plus 7 burpees

28/m/65"/155lbs.

3 rounds + 250m row and 13 SDLHP

Did Friday's WOD Friday night, then I worked an 11 hour shift and found myself doing this WOD at 7am in the morning right after work. I owe the lady a date and wouldn't be able to make it in the gym tonight. My grip was killing me and definitely the limitation, by the time I got to PUs I was toast.

As RXd with some jumping PUs
3 rounds.

Will be faster with propper rest.

We had to sub the rowing for more SDHP with the bar, 25 reps was the sub.

Ryan M/22/184/5'10

3 rounds + 25 SDHP @ #45 and 21 SDHP @ #95

RJ M/22/170/5'9.5

3 rounds + 25 SDHP @ #45 and 21 SDHP @ #95 and 12 pull-ups

5 rounds

Subbed 10 burpees for the rowing because lack there of. Wanted to take the much easier way out for me and run but, aspiring to one day be an awesome crossfiter, I went with what I suck at. And boy did it punch me in the gut. I had a friend doing the workout with me so I couldn't give up, and I wanted to give up. Real Bad. Pukey was back there, squating and tickling my throat. Thanks coach for making me push.

5 rounds + 30m row. Grip was shot afterwards...

39/m/190

sub'd 55lb DB swings(25 reps) for rows
all else as rx'd

5 complete rounds (5 sec to spare)

5 rounds
was tough did yesterdays wod bout 2 hours before it

22 / M / 5'9" / 132lb

I did the SP, PP, PJ WOD today. After the rest day, I'll be synched up with the site again.

Shoulder press 75-80-80-85-90F
Push press 85-90-95-100-100
Push jerk (100-100F-95-95-95)-95-(95-95-95-95F-95F)-85-85

Pretty good improvements over last time.

Mark - as rx'd - 5 rounds

Theresa - 65#SDHP/small band pulls - 3 rounds plus 250m + 21 + 7 (completed the round anyway)

Sub 200m run for the Row
4 rounds as Rx'd + 200m run not bad i dont think for only doing CF for a few months

row 250 m
sdhp : 65 lbs
pull-ups 15

4 1/2 rounds

20 min

4 rounds + 250m & 10 SDLHP

20 box jumps
SDHPs 20kg x 15
Pullups 10

4 rounds in 16:30. Pullups were major weakness. Went to jumping pullups on 2nd set.

m/24/206/6'5"
As RX'd 4 rounds

hardcore preggo wife subbed 40 lb sdhp 3 rounds...thats moto

Total Rest Day. Feels good.

Subbed 200 meter run for row

4 rounds + run

Could have done better. Want to hit the wod up again soon

yes in deed AllisonNYC...

25/m/5'11"/200
5 rounds even...tried to tug on the rower for a few extra meters but the monitor wouldn't fire up.

killed me
20 Mins
Row, 85LBS SDHP, Pullup - 4.5 rounds
Finished row but time ran out....

Thank you thank you thank you thank you for the rest day.... lol arms are shot

#174 s'more
I knew it! You beat me again! Caveman rowing machine or not haha. One of these days i'll be better at something lol. Take care of that shoulder though, don't want you getting injured!
#194 Strong Lil Pony
Awesome work! I told you i'd be looking to see what you got :) Next time those 5 rounds are as good as yours, and i bet then some!

#250 TonyTheChiro
I'm very sad to hear such news, but am thankful that at least you and those around you are safe. You have my thoughts, prayers, and best wishes. I hope you continue to update us on the situation and let us know you and your family are okay.
On another note, great work today! We are tied on this WOD! Take care!

I'm now off to enjoy my cheat day and watch some movies. Even though i'm sure i'll check back later tonight anyways. I can't keep myself off of here :)

Subbed 200m run for row.
4 rounds

hey OneFastBird21 it was a bada$$ wod ah? Extremely tough thank God tomorrow rest day...s'more is done

WOD as rx'd,
5 rounds + 250m row.
brutal,but in a good way !
f/s before,60k x5,70k x5,80k x3,90k x1,95k x1 pr,
90k x1,80k x2,70k x5,70k x5.
d/l's the night.

M/188/33

Subbed the rowing with 400 m runs
rest as Rx'd very nasty workout loved it though
4 rounds + 400m

5 Rds
as Rxed

20 min AMRAP

run 200m
21 reps 95# SDHP
15 pullups

5 rounds

big hugs Eric Gohl have a great rest day...and thanks i'll be carefull with my shoulder bro...

Three Rounds Completed. Ran .3 miles instead of rows.

subbed 10 burpees for rowing

3 rds w/ extra 10 brp and 5 sumos

figured i stink at burpees, why not?

30/m/198

5 rounds as rx'd.

no rower so i modified this one and did it with some friends.

AMRAP in 20 mins of:

95# SDHPs, 21 reps
pullups, 15 reps
200# sled bear crawl, 50 ft.
sledgehammer tire hits, 25 reps

i completed 4 rounds plus SDHPs, PUs, and sled drag on round 5.

my grip is destroyed from the 70# db swings the other day and then this on top of it. tomorrows rest day is gonna be much needed.

34/M/209

5 Rounds as rx'd

3.1 excuse me, now I have to puke.

M/45/168

7 pullups short of 4 rounds. I did the first 2 rounds with 95, then dropped to 85 on the sdlhp. They were the freakin hard.

37M/5'10"/168#

Warm-up: 3:02 row (677m); CFWU 1x13; Burgener WU.

As Rx: 4 rnds + 250m row + 4 SDHP.

Cool-down: hamstrings stretching; foam roll.

as Rx'd, subbed assisted pull-ups

4 rounds

M/39/6'1"/258

3 rds as rx'd

Smore yea it was rough those darn SDHP were killinng me.... I felt like it was never gonna end hahaha

M 38 5'10" 149#

AMRAP 20 min:
27 KB swings (35#)
21 KB SDHP (35#)
15 Pullups

4 rounds + 27 KB swings

36F/5'2"/106

Warm-up: 100 SU; 11 windmills; 11 squats; 11 jumping jacks.

Sub'd 45# SDHP; assisted PU; 3 rds + 250m row + 21 SDHP.

4 Complete Rounds
25 1.5 Pood KB Swings for rowing
21 SDHP 95#
15 Pull ups
Then 3 rounds speed bag & heavy bag

Panting and shaking at the end!
As rx'd
4 rounds and 100M Row.

M/19/5'10"/155lbs

Managed 4 rounds without row. That was humbling.

as rx'd

5 rounds even

Sumos killed me......again

3 rounds
+ Row
+ SDHP 21
+ 3 pu

harder than i thought it would be...

7 pull-ups short of 4 rounds

was really trying to make that 4th round, but it just wasn't happening. Dammit!

to finish the 4 rounds, 20:58 Min

That was AWESOME!!!! I felt like crap when I was done.

subbed 250 m run for row

exactly 5 rounds with only 5 seconds to spare.

4 rounds as rxed, plus 250M row
had a long distance between the stations.

accidentally rowed 400M on rd 3

27M 6'5" 230#

37/m/175/66ins.

4 rounds plus 1 round of rowing for time...i finished the round for good measure.

m/37/76/200

5 rounds.

Another grip killer this one.

F/ 41 /125 / 5'2"

As rx'd for women (65# SDHP)

4 rounds + row + 11 SDHPs.

Each time I got to full extension on the row I heard my abs mentioning thursday's 125 GHDs and K2Es! This was a good one though!

#86 John

Anytime, John. That is what friends are for - thank you for being one of mine.

Love

M/41/150

as rxd

5 rds

37yo/m/145#/5'8"
as Rx'd
4 rounds
+ 250m row
+ 21 SDLHP
+ 10 pullups

3 rounds + 250m row at CrosFit Fury, what fun!

6 rounds rowing, 6 rounds sumo, 5 rounds pullups

no rower so subbed 40m horizontal seated sled pull, hand over hand, with 120 pounds on a plastic garbage can lid being dragged over concrete, everything else as posted.

4 rounds + 1 extra set of 40m pulls, back was cooked!!!

as rx'd
4 rounds

m/48/176

CFWUx1
BurgenerWUx1

R#/ROW/SDLHP/PU
R1/1:12/0:56/0:44
R2/1:55/1:15/1:04
R3/1:45/1:59/1:04
R4/1:38/2:03/1:00
R5/1:33/1:38/0:46

5 rounds/20:38

Lost valuable time between rounds setting up rowing machine - could easily find 1 minute or more with better planning.

Travel day today - no CrossFit for Mom and the kids.

M/24/158/5'7"

Tonight was rough. I was so tired. Crappy showing. The End.

As Rx'd
3 Rounds + 250m + 12 SDHP

m/39/5'4"/142

- 20 box jumps at 20" height (sub for the rowing)
- 21 sdhp with 78 lbs
- 15 pullups

In 20 min.: 4 full rounds + 20 box jumps + 5 sdhp

5 rds 139 m. subd 65#

As Rx'd

5 rounds, 250m row and 12 sdhp

M/27/190/6'4

300m run
21 x 95# SDHP
15 Pull-ups

4 rounds plus 300m run (4 1/3 rounds)

WTC

4 rounds + row & 15 sdhp

3 rounds + row & 15 sdhp

Been away for 4 weeks on Exercises getting ready for my deployment to Afghan so felt weak but got thru it....forgot how much being stared at in Globo gyms helps motivates me!!!!

35M/68"/172

Subbed 250m run for rowing.

4 rounds at 20:40 - was at #10 of pullups at 20:00

Damn pullups-cannot string kips together.

4 rds + row + 7sdlhp's

20'00" + 1'00"

3 rds as rx'd + 250 metre run at the end.
Subbed row for runs throughout. Cheated with a few jump pulls ups and half/sdlhp's shown in video.

AMRAP in 20 min.

400m run
21 SDHP - 95#
15 pull ups

4 rounds + 300m of the next run

* last 2 rounds of pull ups done on my new "rogue fitness" portable pull up bar...

Nice work-out. Finished 3 1/3 rounds. Was shot afterwards.

Notes for next time:
- 65lb Sumo
- 21 Reps on Bowflex (Row)
- 15 Jumping Pull-ups

No Rower - subbed 25x 45lb SDHP

4 RNDS + 25x SDHP

Someone jacked my "rowing" bar during Rnd 1 pullups causing a bit of a delay & hands still recoving from callous rips so kippping didn't go so well

Should've gotten another rnd or so - need to suck it up & press harder

Skipped.

5 rnds, + 1 min. row.
No distance meter on rower, just rowed for 1 min. then sdhp then pu.

as rx'd

3 rounds plus 250m row

M/28/5'11"/195

AS RX'D
4 ROUNDS EXACTLY
after doing thursdays wod yesterday along with yesterdays wod today killed me i was gassed after the first set of sumos!

m/38/189/70"

CF Lorton 7 Feb

WU: 2 rounds Cindy, 500m row

technique work : push jerk

WOD:
21-15-9
SDHP 95#
PJ 95#
Burpees

10:31

6rds, and 150m of rowing.

m/31/5'9"/167

as rx'd

3 rds
+ 250 meter row
+ 10 SDHP

Very hard!!!

250 m run sub for rowing, 75 lb SDHP

4 1/3 rounds

250 meter row
21 SDHP @ 65#
15 Pull Ups

4 1/2 rounds

I really need to work those SDHP, they were wickedly evil.

subbed 40# KB swings for row 25 reps
21 SDLHP 95#
15 Pull Ups

4 rounds

Buy in
Three rounds of
samson stretch, 10 GHD sit-ups, 10 BE, 10 parallette push-up, 10 squat variation

WOD 090207 : AMRAP in 20 mins
Row 250 meters - subbed 15 burpees
SDHP, 95 pounds, 21 reps - used 43kg
Pull-ups 15 reps

4 rounds and 8 burpees
Tough WOD!

Cash out
HSPU progressions

30/m/5'10"/210

as rx'd

3 rounds + 250m row + 21 SDLHP + 2 pullups

4 rds + 250

31/M/190

as rx'd

3 rounds + 21 SDHP's + 4 pullups

Those SDHP's rocked me

John

4 as Rx'd

F/22/5'6"/135

5 rounds for time of:
10 Calorie row, damper set to 5
10 Front Squats @95#
7:33

3 rounds
Plus
Rowing and 21 Sumo's.
20:04

22/M/168

2 rounds + 250m + 21*SDHP + 5 pullups
Nearly made it to three!

Problems:
-Row machine and weight/PU area on opposite ends of gym
-Grip. I was doing 3-4 PUs at a time. Were I willing to rip some skin I really could have made 4 rounds. As it was I had to keep my grip loose, which wears out the fingers on kipping PUs.

as rx'd

7 pullups shy of 4 full rounds.

my pulling muscles are fried.

m/31/5'11/177

CFWU x 3

NOT as Rx'd, #80 on SDHP

250M
21 x #80 SDHP (Broken 15+6; 12+6+3)
15 Pullups (Broken 5's generally)

4 rds + 250M complete caught walking between C2 and SDHP bar at 20:00 even; finished off 5th round for 23:40 total. Gassed like most.

Subbed 200m run for rowing.

3 rounds plus:
- 200m run
- 21 SDHPs
- 9 pull-ups

So, nearly 4 rounds. I thought that was really, really bad, but I now see it's not too terrible ...

Holy pulling day!!

I did not read carefully and did 400m row, 15 sumos and 15 pullups.

4 rounds
3 x 2 minute rounds on heavy bag

Subbed 400m run for 250m row. Which I guess was a little disproportional.

Three full rounds + run 400m and 21 SDHP.

This freakin' crushed me! I totally felt like a weenie until I realized that I was pretty close to the rest of the folks on here. Except of course for the the few "Gods" of Crossfit that we all aspire to be like.

sub'd 300mter run for row

5 rounds complete + 150 meter run.

5 rds
65# sdhp

4 rounds- lowered sdlhp to 85 lbs.

+500m row in 2.25 min

subbed 15 burpees for C2 rower

4 rounds + 15 burpees and 21 SDHPs

36/m/5-11/220

as Rx'd
3x plus a row

I was shooting for 4X I thought the SDHP would be the killer but I stayed constant. 10 min is I was starting round 3 so far so good. The wheels came flying off on the pullups. I couldn't control my core while butterflying and was flying all over the place. Several sets of 1.

Tactial Jack
Scaled SDHP to 55#
Did jumping pullups while practicing the kipping movement.

4X on the dot.

3 1/2 rnds

250 m - row
21 - 95 lbs sumo pulls
15 - pullups - little kipping

this was my first time through this workout, and my biceps were toast. good stuff thought been at this for a week now loving it.

WOD - 4 rounds + (250m + 13 SDHP) [50y/m/11st/70"]

2 minute stairmaster highest level
SDLHP 95# x 21
Jumping pullups x 15

3 rounds + 2 min. stairmaster + 12 SDLHP

I can't believe how out of breath I was after just one round.

switched up the order, only had one barbell

21 sumo dead lifts
250 m row
15 pull ups

three full rounds + 21 sumo + 250m row
time was 21min by then...

sub 30kg sdhp = 4 rounds plus 250m row in 19:30

Sub'd 200M Run for 250 meter row
4 rounds
21:54

3 full rounds plus 400m run and 8 SDLHP. (subbed 400m run for 250m row).

modified:
15 burpees
15 SDLHP
15 pull ups

in 15 minutes

results= 3 rounds plus 10 burpees
(felt sluggish, hard WOD)

different order than most, but as rxed

5 rnds 21 sdhp
5 rnds 15 pu
4 rnds 250 m row + 135 m

Jump rope 1 minute (weighted jump rope)
Sumo deadlift highpull 65#, 21 reps
Jumping pull-ups 15 reps

15 minutes -- almost 3 complete rounds (only 5 pull-ups on last round).

4.5 rounds

subbed 85# SDHP

31/M/260

4 rounds + row

as rx'd

4 rounds on the dot

M 68"/165/40

5 rounds.

Subbed 1 min on elliptical for rowing (no erg).

M/22/6'2.5"/216

Subbed jumping pullups

2 rounds + 250m and 9 SDLHPs

subbed 2 x 35lb dumbells for a barbell for the SDHP

managed just short of 3 rounds, i didn't have time to do the last set of pull ups. Was really hungover so the intensity wasn't there, broke everything up into 3 bursts. the rowing was ok though.

are you supposed to use leg drive to get momentum on the high pulls? just lifting with my arms was pretty fatiguing...

Subbed 200 meter run for the row. Everything else as rx'd

Mark 29/M/225 3 rounds + 200 m
Jim 49/M/165 4 rounds + 200m

Had to sub a .25 run for rowing. Completed 3 rounds. Sounds pathetic. The big box life is getting old! Really need a true xfit gym.

CFWU

COMPLETED 4 RDS

SUMO DEADLIFTS USED 45LBS
PULL-UPS ASSISTED

I NEVER REALIZED HOW TOUGH THIS WAS GOING TO BE UNTIL I WENT THROUGH THAT FIRST ROUND. THIS ONLY MY SECOND COMPLETE WEEK AND I HAVE A LOT OF WORK TO DO.

ROCK STEADY!

Was in a rope skipping mood....
Subbed 150 jump rope for row.
95# SDLHP 21x
Pullups 15x

4 rounds + 150 jump rope
20:00

I tired.

M/23/6'4''/205

Drat. I watched the video for the sumo high pulls, where he doesn't take the bar all the way up to the throat, just basically a sumo deadlift, so I ended up doing these. Got through 4 rounds in about 18 minutes, then some guy stole my rowing machine so I ended up doing some extra pullups. Jogged home from the gym and threw up in my mouth. Nice.
*
*
*

as rx'd:

5 rounds

might have done more if we hadn't started out rowing for way too long

4 rds as rx'd

M/35/195/6'2"

Age 53/BW 240# 4 rounds plus 250 meter row and 21 SDHPs finsihed off round 5 21 minutes

subbed 200m run for row.

3 rounds.
plus, another round run
and 14 more sdhp's, when time ran out.

subbed in 25 DUs for row (no rower.. working on it!)
65# SDHP
band assist PUs
3 rounds + 25 DUs + 8 SDHP
all pullups unbroken.. sooo close to no band!
shoulder has been bothering me lately, tweaked a little here and there with the SDHP for some reason.

4 1/3 rounds

FINALLY CAUGHT UP!
Subbed 200M run for row, all else as Rx'd.
5 rounds 1/3. Felt pretty good, could've pushed a little harder, but overall good.

4 rounds....

Have a rower, it just doesn't have a distance calculator, so i did 1:40 per round at full intensity on level 10

M/45/6'/175

Ax rx'd. 5 Full rounds + rowing and 8 SDHP. Gasser!!

AMRAP in 20 min of: 21 SDLHPs (68#), 15 pull-ups

6 rounds + SDLHP + 7 PUs

6 rounds of
250 row
65# SHDP
5 pullups

Subbed a 'lab drag' for rows, 200-250m

4rnds in 20, plus run/6 SDHPs.

Even on a day like today when I feel like didn't get a great performance from myself ... holy $hit what a workout.

Took the day off. STILL fighting a terrible cold...

as rx'd

4 rds + 250m row

hmmm...kettlebells, presses, and sdhp's in the last 3 days. My shoulders are shot and I have a pinched nerve in my neck. I need a rest day and a chiropractor. i love this........

As rx'd:

4 rounds + 250m row + 2 SDHP's

I had to walk across the gym twice per round to go from the rowing machines to the barbell. Burned a lot of time.

Scaled to pack
run sub for row

2 complete rounds plus run and 1 sdlhp

Today we had to substitute 400 meter runs instead of rows. Other than that as rx'd.
4 rounds and finished pullups but no run or high pulls

30m/156/70"

As rx'd.
5 rounds.
SJ gym.

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

I messed this one up. ha ha ha
I read it once late the nite before and thought I remembered it the next afternoon. Oops didn't.

Not as Rx'd
25 KBS @ 55 Lbs
25 GHD Sit Ups
15 Pull Ups

Completed 4 rounds in 20:58

OooRahh CrossFit

32/177/m

Subbed 25 burpees for the rowing.
3 rounds + 25 burpees

CFWU1

Run 5 K for WU 26:02

Subbed 1.5 pood KBS for rows
3 Rounds + 25 KBS + 21 SDHP

subbed 200m run for rowing
3 rds + run and 10 SDLHP

4 rounds plus 250m row:

250m row
115# sdhp 15 reps
15 pullups

4 rounds + 250m row:

250m row
115# SDHP 15 reps
15 pullups

3 rounds and plus one row

24/m/250

As rx'd

4 rounds + 150m

CFWU x 3

WOD subbed and scaled:
KB swing: 1 pood x 25
SDHP: 75lb x 21
PU: x 15

20 mins, 4 rounds exactly
Feeling rough, back painful, hams tight.

As Rx'd, 3 rounds

7 rounds
heinous!

As rx'd

5 rounds

m/28/185/5'11"

rx'd row - 3 rnds
85lb sdhp - 3 rnds
rx'd PU's - 2 rnds +7

Subbed 1.20m run for rowing

row 3 rounds
30kg sldl 2 rounds +11 reps
pu 2 rounds

First day of crossfit f/31/138/5.5

4 rounds
sumo 44 pounds
pu x10

Killer...

sub'd rows foor 300m run. rest as rx'd: 4 rounds + 300m run + 6sdhp

sub'd 21 2pood KB swings for row
4 rounds + 8 KB swings

m/40/6'0"/192

4 rounds in 19:39

3 rounds + 1 row. Time stopped at 18:11.
Been sick for 10 days, had to take it easy.
Not sure if my form is really the reason, but after the sumo's I could not do one series of han ups of 15. Usually only 15 is no sweat

4 full rds

M/33/160lbs

Scaled to:-

SDLs: 14 reps x 20kg
PUs: 10 reps

5 PUs short of 3 rounds.

33/M/180

5 rds as Rx'd

34/m/200

4 2/3 rounds....

OMG this was killer.

I think I did... four?

Rowing machine, 250 meters, all approx 1:46 (PR 1:44)

Broke Sumo DLHPs into 5-8 reps

Jeff @ home
5 rounds + row + sdhp

Charity
65# sdhp
5 rounds + row + 11 sdhp

M/43/6'0"/175
3 rounds plus 250m.
SDHP slowed me down the most. Couldn't complete one full round without resting at least twice. Not sure why that was. Most be tired today
Rowing was done at around 1:50/500m pace.

23/m/166lbs/70"
as RXd

4 rounds

sub'd 15 burpees for rows

4 rds + burpees and 11 SDHP

4 rounds as Rx'd

Complete as many rounds in 20 minutes as you can of:
Row 250 meters SUB Sumo deadlift highpull 45 pounds, 25 reps
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

4 rounds completed

Missed...

On the beach this weekend. I did play lots of frisbee on soft sand though...

20/m/6'2"/195 lbs

As Rx'd:
5 rounds

35/M/78kg

4 rounds + row/sumo dl/3 pull-ups

300(1st rd)/200(all other rds) strikes on hvy bag
sumo dl's w/50# kb
15 pu's

4 rounds

41/M

5 Rounds

Subbed a 400 m run for the row.

3 rounds plus 1 400 m run in 19:41.

Spent last 19 seconds++ making a sweat angel and watching my heart beat out of my chest.

Hardest WOD in a long time...

Wiped is best way to describe it. I think I might need to take a longer recovery before next WOD.

5 miler at 6:53/mile then modified WOD
25 burpees
65# SDHP
15 PU
3 rounds with 25 burpees

I was smoked. Looking forward to a day or two rest then 3,2,1, GO!

m/20/162/5'9"

subbed 20 burpees for row.

3 rounds + 20 burpees + 15 sdhp's

sdhp's were the killer as usual.

5 rds as Rx'd thought i would do better.

CFWUx3 (no PUs)
4 rds + 30 seconds of rowing

Subbed 1 min rowing as rower is out of batteries.

3 rounds and 11 SDHPs.

M/32/5'4"/147lbs
5 rounds
Sumo deadlift high pulls got fugly at the end

M/49/151/1-1-06

Working back from illness. Scaled, low intensity effort.

AMRAP 15 min.
Row 250M
SDHP 65# 21 Reps
PU 15 reps

3 rounds on the dot.

M/19/5'8"/153.5lbs

4 rounds + 250m + 14 SDHP

First time for this one. Bar was really wobbly at first on SDHP; Felt like I was lifting one side more than the other. I assume it's just because I couldn't judge properly where my hands were on the bar.

2.5 more pounds! Come onnnnn 160!

My WOD today was mountain biking

Better late than never... 3 rounds + row + 3SDHP.

Used 66lbs for SDHP and blue band assist on pullups.

M/52/142/5'8"

Row 250M
75lb SDHPx21
15 PU

4 Rds plus rowing......

WOD subbed and scaled:
1 Minute of Burpee's (17 to 18 per round)
SDHP: 75lb x 21
PU: x 15

20 mins, 4 rounds with 5 Burpees

The SDHP were tough

M/47/190/5'11"

m35/168/5'8"

subbed 250m row with 20 double unders

c-loc-4 rounds + 10 double unders

b.heard-4 rounds

As rx'd: 4 rds even.

Done after a run of R400 in full gear.

as rx'd 3 rounds plus 250m row. tough.

Sub 152m run, (to corner and back, no rower)
65# SDHP
15 Pull-ups

3 rounds + run + SDHPs

58/M/195 4 rounds as Rxed

48/F/125 4 rounds + 250m row - subbed 35lbs SDLHP

33/M/70"/165#

4 rounds, plus row & SDHP

subbed 40 reps 45 lb. seated cable row for 250m rower
subbed 90 lbs SDHP (used bumper plates in kilos)

OW! My arms are shredded! I really needed this workout. Next... Cindy.

As many in 20 Min's of:

15 PU
150M RUN
15 SDHP @ 65pds
150M RUN

Bree: 4 Rounds + 15 PU, 150M RUN, & 10 SDHP

Tatji: 3 Rounds + 300M RUN
Jumping PU
45# SDHP's
(This is Tatji's 1st Crossfit ever!)

5 rounds

SUB 60# hp

4 rounds

M/39/150

3 rounds + 250m row + 7 reps of 95# SDHP

did 21 pull-ups the first round (forgot that it was supposed to be 15 reps)

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

some clean practice,

then later over to CrossFit North Hollywood for:

3 rounds of:
10 walking lunge w/53#kb
10 kb swings
some warm-up rowing,

cued tthack thru Mary (he got 15 rounds!), then

WOD: amrap in 20 mins of
250m row
21 x sdlhp @ 65#
15 x pull-ups

5 rounds + 250m row + 21 sdlhp + 9 pull-ups

glad to get this done after putting it off. shoulda had a full 6 rounds.... too much muckin around in the early rounds.

33/m/195 KNB, Kuwait

5 rounds with one minute of burpees sub for row. Almost met pookie!

3 rounds plus a 250m row.

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 42 kgs, 21 reps
Pull-ups 15 reps

3 rounds plus a 250m row + Sumo deadlifts

4 rounds plus row and SDHP's. I think I need to warm up a little longer. I don't hit my peak to the middle of the wod. It seemed like I was moving through round 3 a lot easier than 2.

Complete as many rounds in 20 minutes as you can of:
Row 250 meters - (Ran 400 meters)
Sumo deadlift highpull 95 pounds, 21 reps (65lb)
Pull-ups 15 reps (assisted kipping)

completed 5 rounds

as Rx'd
5 rounds + 250m row.

M/29/6'3/175

4 +1 rounds

Row 250 meters - subbed alternating rds of 150JP and 200m run
Sumo deadlift highpull 70 pounds, 21 reps
Pull-ups 15 reps

M/30/6'/215

4 +1 rounds

Row 250 meters - subbed alternating rds of 150JP and 200m run
Sumo deadlift highpull 70 pounds, 21 reps
Pull-ups 15 reps

4 + 250m + 15 sdhp

Got 3 rounds : (

I had to sub rowing for 20 reps of half my body weight (120lbs) and then 5 reps at 90 percent my body weight (220) increasing 5lbs each round of seated cable rows.

Everything else as Rx'd.

Had trouble on the pullups.

as Rx'd -65# sdlhp

5 rounds

put me flat on my back!! loved it.

33yom@195
5 rounds

m/6'3/185/31

As Rx'd...however, last round did pullups before summo because I knew I couldn't get through the 21 before the time was up.

4 rounds + 250m row + 15 pullups

The summo deadlifts absolutely killed me.

7 rounds

4 rounds 19:16

subbed 250m run for rows

M/39/5'6"/193

3 rounds... BUT - this was a doubled-up workout. I did all the presses from yesterday's WOD and then jumped straight into this. My forearms were jelly for the next two days.

Made up yesterday

CFWU

4 rounds as RX'd 19:13. Form on SDHP isn't right and left shoulder hurting.

Take care!

2 and 1/3 rounds. Gym's rower is still broken, so subbed .4 mi bike for rowing.

M/25/203

4 rds as rx'd

2 rounds and 250+21+7

M/40/185

A few days late and I was careful with the movements to avoid aggravating a minor hernia.

4 full rounds.

More better faster

170-m-30

tougher then i thought.

4 rounds plus row.

Way harder than I imagined...4 rounds with 100 lb. pre-made barbell. Had to use ot at the crowded gym.

5'8 190 36

m/34/6'2"/202

3 rounds + 250m row & 5 SDHP

Lots of waiting around for chin-ups at the gym

4 rounds + 250 row

5 rounds

Ran 4 miles after work didn't keep time

28/m/155

3 rounds

3 rounds + row, SDHP

4 rounds + rows & 7SDHP

Used 55KG on pulls (10kg too much)

3 rounds + 15 PU and 7 SDH

used 60lbs for SDH

4 rounds.

chest to bar pull ups

m/30/157

as rx'd

4 rounds + 250 row,21 sdhp, 1 pullup

f/25/5'9/135.5

scaled to 65# SDLHP

2 full rounds
+ 250m row, 21 SDLHP, 6 pull-ups

subd the row with 1 min of jump rope, no row machine
5 rounds

Hey Jameslee,

Just remember that your first response to the choke from the front is Oh Sh.t and the natural physical response is, hands come up grab the threat and shoulders raise while chin comes down. This is all part of the SPEAR System. The system isn't just physical tools it's the emotional and mental response to a threat and how we can convert form oh sh.t to something tactical. The tool that Tony is using is actually a simple bio-mechanical movement that is similar to trying to scratch your back. He uses it after the flinch and after his mind has just realized that he is in a fight and that he better do "something" or else....
Sorry to go on but the system works:-) try to get to his combatives camp this year in VA beach it will shed more light on a lot of your questions.

3 rounds, I think. I completed this a few days ago

250 meter row
21 sdhp 95 lbs
15 jumping pull ups

finished 4 full rounds and about 100 meters of the 5th row

AMRAP in 20 min.
Row 250 meters
21 sumo deadlift high-pull, 95#
15 push-ups (supposed to be pull-ups, but pull-ups make my tendonitis feel worse. Not doing pull-ups till it gets better)

Did 3 rounds + row + 21 SDHPs in a little over 20 minutes. The SDHPs killed me.

subbed seated row 90# for row

3 rds. 25 seated row, 21 high pulls

sdhp's suck d#ck!!!

cfwux2
burgwux2

subbed 250m run

3 rounds + run and sdhp

4 rounds + 250 m row.

logistics were an issue as the C2's were on the opposite side of the gym and up 3x flights of stairs from the pullup bar. probably lost at least 80-90 seconds making the trek. need to figure out a better way to work around that next time. a Killer WOD despite this.

5 Rounds

3 rounds plus run plus sumos and 5 pus

Subbed rowing for 400m bike
40kg sumo

3rounds pluss biking pluss sumo + 7 pullups

@thegym

subbed 25rep seated hammer row @ 90#

4rds + 25row + 14sdhp

C2 display wasn't working, so switched to another rower in the gym of a different brand. Accidentally did 500m per round due to difficulties reading the new rower's display. Took a long time running from the rower room to the weight room. Scaled sumo's to 85lbs.

4 rounds, 20:21

4 rounds......I think. I believe I lost consciousness on the 3rd or 4th round of SDHP's.

Ran 1 Mile @ 7:09

As Rx'd

3 Rounds

Kept the Rows at <0:50 each time, the SDLHP
killed me, and that in turned killed my pull-ups

Then,

135# Floor Wipers (21-15-9)
95# OHS (21-15-9)
10# Sit-up, stand, ball slams (21-15-9)
40# Turkish Get-ups (5-4-3 each arm)
Time ~45 min

At this point a doctor would have pronounced me clinicaly dead, so i did

Run 1 Mile @ 9:00

I did this on 2/12/09, (which is a rest day)

200 m run
75 lb SDHP
5 pullups

4 rounds plus a 200m run

4 rounds, 80lb sumo, ran 5 miles hard prior to the workout

m/170/46
Tough one, does the coach know its suppose to be a day of rest. I am barely able to move my body to type my comments but I will do what I can.

6 rounds,as r'xd

CF WU x1.

WOD: Puppy Style

250 Row
SDHP 15 reps- 50#
Pull-ups 8 reps

4 rounds in 14:40

I am just easing back into Crossfit.

@ CF Snohomish, as rx'd

10 pull-ups shy of 5 rounds

F/29/170/56kg

As Rx'd

4 Rds + row + 4 SDL HP

Had to take it a bit easier, my lower back in not 100%. Damn it! I pulled it two weeks ago:-(

subbed 15 burpees for 250 M Rowing

4 Rnds. 8 burpees

POWERS-(24/M/185/5'10")-ARMY

4 rounds. Wow, I need to get back into shape!

5 rounds exactly.
Tough stuff!

4 rounds

m/36/6'4"/97

3 Rounds

Pack:
AMRAP in 15
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Rx'd
5rds
+7sdhp
sta 10

5 rounds

Arms completely smoked!! Great workout

CFWU
3 rounds + 250m row + 18 SDHP
M/48/180#/72"

3 rds

m/35/5'9/174
CFWU - 3. 12 pushups instead of PU 2nd set. Superman. Burgener.
4 rounds + 125m of row.
Tech not real good on SDHP. Focus on lumbar curve & hip extension to take some fatigue off of shoulders. Keep elbows up higher.

BW 201

3 rounds plus 250 m row plus 16 SDHP.

Doing SS program; this was my metcon day.

47/M/184
3 even

47/M/184
3 even

As Rx'd
4 rounds + 10 SDHP

4 rounds subbed rows with 21 burpees

as rx'd

4 rds & 250meter + 7 SDHPs

very taxing but lovin' it

GOOD TIMES AS RX'D

4 Rounds

3 rounds + row, sdhps and 4 PUs. 60# weight.

Done after 1s,3s,5s SP, PP, PJ shoulder workout. Shoulders fried.

EJ
M/35/170
4 ROUNDS + ROW AND 10 SDHP
EJ

3 rds + row

Jennie: 27 F 165# 5'9"
Complete as many rounds in 20 minutes as you can of:
400m run
Sumo deadlift highpull 65 pounds, 21 reps
Pull-ups 15 reps

Completed 3 rounds + 400m run

sub'd
SDHP with 45lb bar (for row)
SDHP- 65lbs
pull ups as rx'd

-thought about subbing running for rowing, maybe next time if no machine is available. Doing SDHP for both sets seemed kind of repetative.

4 complete rounds, finished last pull up right at the buzzer.

55-lb seated cable rows, 35 reps
4 rounds

(I can't make fists right now.)

M/60/178/5'10"

No rowing machine.

Dead lift high pull - 45lb (substitute for rowing) 25 reps
Dead lift high pull - 55lb 21 reps
Jumping pull up - 15 reps

Three rounds took me 22:25

My legs feel like jello.

33 yom 208 lbs

As rx'd

3 rounds + row & 11 SDHP

m - 41 / 6'5" / 205 lbs

1 Round as Rx'd

Oops again, did 15 sdhps instead of 21

35M180
4
35F123
5
Tom
?

ok, did this one about three weeks late due to my strength training focus right now. Did snatch and one set of heavy deads first, got 5 reps at 325 for a 5 rep pr. Snatch was only okay, did a couple of reps at 110, a power snatch at 115 and then a fail at 115. Seem to be stalled at 115, no doubt need tons of work with my form.

Got 4 rounds with wod, really painful.

3 Rds + Rows + 14 SDLHP as RX
4 Rds in 23 & Change

30/m/165/5'6'
10 BURPEES
SDHP X 21 @90
PULLUPS X 15

4 RDS + 10/3/0

One full round plus another 250m row + 8 sumo dead high pull.

cfwu x 1
wod
subd 25 burpees for row
sdlhps had to be split up into 3 sets each rd
4 rds

m/54yrs/5'10/168lbs

4 rds.

D
jumping pull-ups SDHP @ 89#
3 rnds @ 19:17
3 rnds + 1 row @ 20:45

100lb Seated Row for 30 reps for Row

Rd 1- 4:16
Rd 2- 4:35
Rd 3- 6:20
Rd 4- Got through all but 5 pull-ups.

Total:
3, almost 4 full