Whoa, what?? Is this new? Well...either way it is for me! Excited! :)

Good to see dumbbells back in a WOD! ...not so good to see L pull-ups :P

No Joshie for me; resting the left shoulder (rotator cuff flair up). I am going to do 4 rounds of 400m run and 50 air squats...

Guess no Miller Lites for me tonight... Girls, give me the keys, get in the back seat...AGAIN LOL

WEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE......

YEEEEEESSSSSSSSS!!!!!!!!!!!! HOW COOL IS THAT???????? LOVE THE COACH!!!!!!!!!

guys have a great workout tomorrow it's gona be T-O-U-G-H love this hero workout it's so devasting....

BIG HUGS EVERYBODY IT'S GREAT TO BE BACK!!!!

HAVE FUN STRONG LIL PONY LOVE YA!!!!!

Just a heads up, JP's wearing #2 for Mexico, laying the ball carrier out in this pic.

fat tony and OneFastBird21

Sorry I didn't get to post back on yesterday's wod! I feel you both on those HSPUs sucking the life right out of you. Man did they go slow...first 10 felt great...after that 3s and 2s. Always room for improvement! Great work nonetheless :)

s'more-

Good to see you're back!! You were missed if you didn't notice by all the posts asking for you haha :)

So who's going to set the bar for this one hmm??

Jeepers L-Pullups

Props to USA ruggers!

Anyone have a good warm up or streches for rotator cuff? My right shoulder has been very sore, even during pushups with strict form. appreciate the response

#5 Strong Lil Pony

If anyone deserves a drink it's you! lol Working on a FB reply asap :) Have a fun night! But not TOO fun :P

can someone explain the l pullups??.....andthe dumbbell snatches? The movies aren't working on the mac..thanks!!

Gahhhh! My stupid knee is still hurting...I won't be able to do the squat snatches. What can I sub? I can't really bend my knee...anything straight legged would be great. Any ideas?

Arm to ear
Hiney to heels

Feet above hips
Chin over bar

I am getting as close as I can for the 1st round
but it will be power Snatch and kipping PU 2nd round
and deadlift hoist and jumping PU 3rd round

I know it's not my month, but a "Hero" WOD is an event. Each one. Every time they come up, whether they are new or not. These WOD's are special. WE should treat them as such. This is what I wrote when "Joshie" was introduced.

'Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable.

Another "Hero" WOD.

For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.

We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecesors (like my Dad) make and have made.

Could YOU do it? I know I could do it if forced by horrific circumstances. But could I volunteer? Could I do it by choice? What magnifies the effect of the appearance of yet another "Hero" WOD is the fact that each and every one of our American warriors is there by choice. Each one volunteered. Each one volunteered for this duty on behalf of millions and millions of people they do not know. Knowing that makes me feel very, very small.

How do we say "thanks"? How do we really express our support and our gratitude? We here at CF do so by giving our all to these "Hero" WOD's, but how do we do it in the real world? Perhaps a (true) parable may be helpful. My Dad planned a scholarship for the high school teacher who charted his path out of poverty, and planned to fund it after her death in her honor. A very wise man, counsel to my Dad, convinced him to do it right away so that both he and she could enjoy his gesture of thanks. She's still alive at 90, able to know 20 years of students who have benefited from her scholarship, and able to share my father's love and gratitude for 20 years of living.

So how do WE say thanks to these warriors? Ah, you know! We've talked about this before. You know someone who is overseas today, and you know their family. They need help with the carpool; the lawn is shaggy and your teenage son is deep into his 7th hour of Halo 33; you're doing the sidewalk after that Nor'easter and they live next door; it's just one more batch of Christmas cookies. You already know who they are and where they live. No gesture is too small. Do it today. These are gracious people; they will understand and they will appreciate what you have done.

Man...another "Hero" WOD...
Comment #28 - Posted by: bingo at December 21, 2007 6:04 PM'

Thank you, Coach and Lauren. Thank you for reminding us.

Bingo you just say thank you. None who have served did it for anything other than love for GOD, county and family. We have never asked for any recognition but thanks is appreciated. Much love you write far better than I.

F/22/115/5'6''

HELP PLEASE :)
After successfully completing my first week of CF, I'd like to incorporate the Zone plan but I'm not sure how to start. There's so much info out there! Any real advice (esp. from a woman) would be much appreciated. Thanks!

great post bingo BIG HUGS

THANK YOU!!! to all HEROS, past, present, and future HEROS to be.

Damn straight JP, get after it!

Great post Bingo, for real.

I really want to do this one but, like a retard, I sprained my wrist last week on a missed clean.
I'm out till wednesday. I can't wait to get back to the gym.

Can't see how I'm going to do 21 L pull ups ... and to do it 6 times ...

Snatch will be ok. I'll give all I have in the pullups ! I'm realizing that people who do these workouts as rx'd are freaky strong and endurent !

Who gets dumped tackled in rugby sevens?!?!?! Hilarious. Well timed pic.

That is not a tackle.

That is a double legged take down with prejudice.

Thanks BINGO.
I'm usually "the chatty one" at my affiliate. When I first began Crossfit almost six months ago it was "Hero week". I didn't get it, but now I've got a clue. Tommorrow morning I will be respectful and quiet. I will not fuss or complain. Thank you for your beautiful reminder. I do not know who Joshie was but I will work as hard as I can with him on my mind.
Thanks JOSHIE.

Thank you Bingo for the reminder. Thank you Coach and Lauren for the tributes. Thank you 'Joshie' and Michael, and Badger, and all you heroes out there who are known and unknown. We love and honor you every day, with sweat, tears, and occasionally rhabdo (haha).
HI S'MORE XOXOXO
Hubby and I are interviewing for a new job in Maine. I am WOD'ing tomorrow in the university gym (UMF) and thinking of ways to bring Crossfit to this rural Maine town that desperately needs a dose of strength and sensible eating. I feel so inadequate compared to all you fabulous and knowledgable trainers out there, but, now that I do this stuff full on I also, oddly enough, feel a strong responsibility to be an ambassador for this way of life. How I wish I was a millionaire and could dedicate myself to delivering the message to the masses full time. Cant wait to get to my level 1 cert, and get ideas......

Add another UFC Star to the CrossFit Community....Please welcome the most explosive fighter in the UFC's 170lb division, and a kind soul. Anthony "RUMBLE" Johnson. Comming to Diablo CrossFit...more details later.

I have no weights and I live in a boarding house. I have been working out in my room with massive amounts of pushups, dips, situps and squats...all with the crossfit mentality. I'm getting frighteningly strong. This is good.

Bingo - Very well written. God Bless

RIP Staff Sergeant Joshua Whitaker, you are not forgotten brother. Nice post Bingo.

Damn, this is going to be an awesome workout... The Snatches or the L pull-ups by themselves could have been their own WOD, but combined??? You really have to appreciate these "hero" workouts..

I dont ever comment but, go USA Rugby!!!!!
check out Kutztown Rugby, currently ranked 8th in nation:
www.kurugby.com

Just as a reminder for me on this one, are the DB snatches Squat or Power Snatches? Last I did this I believe our affiliate did them full squat snatches. What has everyone else done?

Nice post Bingo! Dam that is going to be a long one for this cat! I can see alot of singles in my future tomorrow!

Any help on sub for L pullups? Still don't have the pullups down very well either (3 max) and I know I won't be able to do these.

need help. i am trying to get a co-worker into crossfit. he is a big guy (prob 220lbs) and out of shape.

so what is a good sub for pullups, especially L pullups?

thanks for the help.

3 rounds:
21 x 40lb dumbbell snatch, right arm
21 x L pullups
21 x 40lb dumbbell snatch, left arm
21 x L pullups

32:01

The guy on the far right (team Mexico) is a buddy of mine here in Davenport, IA! That a boy Cruz!

#35 VDB - Dood, it says right at the bottom of the WOD description. You have to look with your eyes open. :-p

- Alex

Thanks Alex. Some time brain not work so good.

hey to all. good to see you back s'more.

might cycle off as I am out of town and visiting wineries in south australia. very zone friendly wine down here

good training people

Awesome! We were discussing some less-used movements to program into workouts at our box, and I was thinking 1 armed db snatches would be great-now they show up in a workout! Looks great, gonna hit it up tomorrow for sure...
Today I did: Diane (10:37) and Fight Gone Bad (348)

Nice Bingo. Well said. Writing is obviously your gift and I feel lucky that you share it with us.

Your right. Tomorrow will be no music and will try to thing about the men and women over there that are dodging bullets and missing their families. There will be no complaints and all reps will be full. A little discomfort is good to remind oneself about the sacrifice of others. Your right also about lending a hand to the families back home.

Coach. Thanks for the hero WODS and Bingo...thanks for the reality check.

KLowe

Sadly, I'll have to modify this somehow tomorrow to keep from aggravating my hip (piriformis strain).

Any suggestions?

i hate to see these hero wods. Joshie this one is for you! R.I.P.

Ok, I'll do it. Damn you Bud Light number 3...damn you!

Awesome post Bingo, as usual. Are you going to be at the Games this year? It would be great to meet you.

Post in the am.

Yea Rugby! Best sport in the world. Coming off a nasty flu, but hoping to get this done tomorrow.

I love to see rugby pics. I am a high school rugby coach and will this pic in our next chalk talk. Nice tackle #2 (JP? I'm assuming). I hope your teammate poached the ball.

What is a good sub for L-pull ups if you can't do 21 of them? Hell I can't do 21 regular pull-ups. I am working my way up to it though. Great looking work out none the less. Can't wait for the time I can do these as Rx'd.

How would you recommend scaling this for the first WOD in about 6 months? Been doing SS instead, so my conditioning is awful.

Josh may your gracious soul light the way for the rest of us here. God bless all our defenders of freedom both overseas and back here stateside along with their famalies who also have to make terrible sacrifices. For those that have fallen in battle for our freedom all I can say is "thank you" and you will not be forgotten. I'll let the pain I'm fixing to endure with this WOD remind me that I am still alive. Good luck everybody any give it 100%. 3-2-1 GO!!!

I've just begun a month and a half series of nothing but hero wods. This was week one, and twice a week I will hit the hero wods in order, based on their presence in the FAQ section.

This week was "JT" on tuesday (holy upper body blast batman... pushups have never felt so goooood)and "Michael" on thursday (cooorrrrrrreeeeeeee)

I will continue to complete one hero wod on tuesday, one on thursday, with two other training sessions elsewhere in the week. I will do this until my birthday in six weeks. These men are an inspiration, and I'm so proud of them, of crossfit for honoring their sacrifices, and all who crossfitters who throw themselves completely into these workouts to bring glory to their namesakes.

Rest in peace Joshie

Still staying off the elbow, so which sub should I do for LPs: GHDs or KTEs? I'm leaning toward the former.

26:00 flat, L pullups suck

Alright, this looks like an awesome WOD.

What would be a good a good substitute for L Pull-ups. I will defiantly attempt them, but not even being into CrossFit for a whole week now, I don't know how well I will be at the L version.

Any help will be appreciated!!

Thanks

On the paralettes, if you can't do an L-sit, you do a tuck. You could try deadhang pullups with a tuck.

I think alternating a deadhang pullup with a knees-to-chest (or knees-to-elbow or jackknife, whatever you're capable of) would get you in the neighborhood of the L-pullup, but with less intensity. L-pullups are hard.

RIP Josh...

Does any one know the name/artist of the song playing on the demo video for the dumbell snatch?

That's a really catchy tune!

There isn't much to say about the whole hero workout thing after Bingo's post. I don't know how you manage to say what we all are thinking but cannot say, Bingo. Thanks.

Dumbbell snatch. As the words at the bottom say, It is a squat snatch not a power snatch. I think dumbbell snatches are technically a little easier to do than barbell snatches, but it might just be me. In any case, they are technical and if you haven't done them before, be sure to watch the videos and start out with a very light weight until you get the hang of it. We are doing 120 total on each side so it doesn't take a whole lot of weight to do the job.

L Pull-ups, lots of them. Easy to understand, hard to do. hang from the bar, lift your feet so your body makes an L shape and do pull-ups. When you can't make an L any more, try bending your knees so to make an N. As you fatigue more, the N gets lower and lower. You can scale with bands but the gravitron wouldn't do much. I recommend doing the pull-ups on the gravitron and then hanging from a bar and doing leg raises to get the core side of it. Knees to elbows might be considered a good sub. Hang from the bar and lift your legs to touch your knees to your elbows. Be sure to document what you do so next time you can do the same or something harder and see the difference.

All workouts deserve your best efforts, but hero workouts deserve your extra best effort. Joshie isn't here to workout with us, but maybe we can let him push us along anyway. RIP Joshie!

Sorry to be a little late to post tonight. The travel gods were not doing me any favors today. I'm just glad to be at home for a few weeks in a row now.

rugby - best game ever. good to see it gets a start on here. introducing crossfit to heaps of juniors this year

My body's screaming to end the torture... and I have yet to start.

3-2-1 GO!

#11 Chris,
Depends on which rotator cuff. There's 4 muscles in the group, pulling in basically 3 directions. If they are tight / short and have been giving you trouble for a while, find yourself a very good massage therapist (look for someone trained in neuromuscular therapy or orthopedic work, some sports massage is good), someone who can help to release any chronic tightness (ex. trigger points), work on range of motion, and work out any scar tissue that might exist. Depending on what's going on with your shoulder, stretching might not be good for it.

Becca

This will be my first Crossfit WOD in about 6 months. I took some time off to do SS and then just got lazy. How would you recommend working myself back into things? I know I am going to have to scale the hell out of everything, but should I be going at like half speed or something for the first few weeks?

just finished reading Lone Survivor by Marcus Lutrell. this is by far the most inspiring, motivating, emotional and gut wrenching piece of literature that I have come across. I was brought to tears many times throughout the book and these tears are for another country's soldiers. they are not even my own and somehow I feel so proud of them and what they stood for.

these brave souls give their lives for other people without question and do so at massive risk for their lives and ask for nothing in return. I am now questioning myself and what I give to this world. nothing will ever compare to giving yourself wholly for the country you love and want to protect.

it is fitting that Joshie came up today as the 'Hero' WOD as I put down the book. you don't really understand what these guys go through in combat until its put right in front of you. its overwhelming to say the least.

I have done Murph many times and had a basic grasp of who he was and what he achieved. boy was I blown away at the courage and downright balls that bloke had. he was willing to sacrifice his own life to save his mates. how many people in this world will do that? no wonder there is a WOD named after him.

Thankyou Greg for highlighting what sort of guys you have training under your program and where I should aspire to be - as an athlete and as a person.

Matty K,

Subs:
First, you can always go to the forums at crossfitbrandX.com for scaled versions of the WOD.

For the newbie I recommend POWER snatches which are far less skill dependant than receiving the DB in a full squat. For a 220# guy I'd scale the reps to 15 and the weight to 35#. People new to the movement will always try to use the arms & shoulders and move to slowly, when this is an explosive legs/hips driven movement. I've found that too light a weight will allow them to continue to do it wrong longer. With a slightly heavier weight, eventually you won't be able to get the DB up unless you explosively jump it up (from the hips). Make sure you communicate that to him. For the L-pullups, jumping pullups will do the trick.

HTH

Powerlifting event tomorrow, so rest day for me.

After 2 1/2 hours in the climbing gym, I come home to Joshie...

Scaled to BrandX Pack.

Round 1: 20# squat dumbbell snatches.
Rounds 2+3: 20# power dumbbell snatches.
Tuck-sit Pull-ups all the way.

Time: 49'20".

F/33/62kg

AS Rx'd, with legs dropping on the L-sits as I got tired, the second rnd of L-sit pullups found bent knees kreeping in for the last 8 reps.

Time = 22:20

Been a long while since I posted.
First Royal Marines (yesterday) (by the way they are seriously hard guys, I think they have the longest basic infantry training in the world at 36 weeks or something), then a rugby shoot? Crossfit's gone crossbrit. Great to see.thanks.

I will sub the pull ups for the weakling gravitron machine.

YEAH JP!!! You show those Argentinians!!! Beat them down SUCKA!

m/43/75kg
Burgener + snatch WU

WOD with 20kg DB (44#) x19
31:13 min

Killer!

This may or may not be a stupid question, but here goes: is it better to keep the L pullup and take heaps of breaks and finish with a bad time or to go for as long as you can and then revert to an easier sub and get better time.

Thanks for any help.

Great tackle!
Driving with the legs ,lifting and ready to drive hard into the ground..that a hit!.
RUGBY is NOT the best sport in the world its RUGBY LEAGUE which will be coming to your screens next Spring on Spike TV. Professional Rugby League is coming,its what I have dreamed for since I came here 6 years ago .....and ya ain't seen anything like it .
Off the chain, physical brutality of the highest order, in a clean, athletic way.
Welcome to Rugby League people!!

stats from logsitall (joshie is recorded under activity = crossfit heroes)
median all: 30:46
median women: 35:39
brackets saved to the main page.

-bp

I am in Afghanistan and mostly I was doing weightlifting and hardly would break a sweat after doing this workout I was completely drenched in sweat. I'm definitely sticking with crossfit from now on.

From Camp Stone
SGT Lappin

41/m/176cm/72kg

Tuck-pullups instead of L-pullups

28:15 (PR)

1:23 faster than last year, while bodyweight increased by 4kg. I did much better snatches today. Better hip extension, deeper squat.

ABC will broadcast the USA Sevens rugby tournament presented by Bridgestone as a one-hour special, on February 22 at 5 p.m. EST. The tourney this year was great and there should be a lot of entertaining footage!

The USA Sevens event was held February 14-15 at San Diego’s PETCO Park and is the fourth of eight annual global tournaments in the annual International Rugby Board Sevens World Series circuit. Sixteen elite international teams competed in 44 matches over the two days.

Nice f*cking tackle!!!! That guy is dropped like a sack with no one to off-load to.

m/43/185

39:04

yeah...first post for me

25:16 with tuck pull ups due to abnormally inflexible hamstrings

At local gym...warhorse.

L...probably more like lazy Ns...strong but not exactly right.

29:00 flat.

52:34, DBs as rx'd; L PUs C-; broken sets, 1-3.

#72,

Not sure what you've been smokin. League pales in comparison with Union.

26:23

Gasser!!!

Used 30lbs for db - L pull-ups full extension.

What a tackle ,"that is it you smash anything carrying the ball in your zone and the ball is up you get the carrier in your zone " ,and in the attack "go straight and hit as much people as you can " that was my couch telling me what to do -Openside flanker- i miss those days

m.33.5'10".245

I am NO way an expert in Crossfit... That being said I am a "heavy" guy at 245lbs... I can only do 1 deadhang pull up, so I jump for the VAST majority of the time... And I do also understand that pull-downs are NOT a true sub for pull-ups, but with my educational background I did the follow sub for L pull-ups...

Sat on a theraball (a bosu ball will work too), and lifted my legs/feet in a straight line to create an "L" on the ball... Then I did pull-downs... Again I know it is not a true sub, but the core activation in stabilization on the ball was very good... It took some serious proprioception to keep me on top of that ball, even though my hands were on the bar... And I tried my hardest to keep my back off the machine...

It was a very good sub for me, and I didn't want to do jump pull-ups and miss the core aspect of the movement...

Needless to say I did 200# pull-downs for rounds 1 and 2 (was doing singles at the end of round two with a AMPLE rest)... Then I dropped the weight to 150# for round 3...

This being my 24th day, but months into researching Crossfit, I opted for 30# DB to get the technique down for the snatches... About half of them were squat variety, the other were power version... I have had 7 knee surgeries and getting past 90 is a task, more mental than physical (goes with my educational background)...

All that being said my time was 32:23... And it was done with focus, as Bingo stated, it should be...

Joshie, you are not forgotten and your legacy, the WOD, was a stern reminder to me that no matter the pain and suffering, it will NEVER match what you have done for me and this country...

23/m/180
WUx2(15s)
SB(BS:3x5) - 225-235-245
10 min metcon: AMRAP 2MUs, 4xbench185lbs, run 400m
3rds + 2 MUs

3 planche attempts, 8 handstand attempts

M/36/5'11"/194

44:15

DB Snatches as Rx'd
Pull-Ups with Band assistance.

I still need to work on the form for the DB snatches, but it is getting better. Almost time to get off the band on the pull-ups.

M/47/6'/185

1st Round: 15# DB & 21 L Pullups
2nd Round: 30# DB & 21 L Pullups
With the heavire weight, I can't get full ROM on squat
3rd Round: 40# DB & 21 L Pullups

21:24

Great workout did a mod until I build up to the total body destruction.
45lbs kettle bell x 15
5 L-Pull ups

09:17

3 rounds as Rx'd

49:27

good times

ughh.. what a beast of a workout.

as Rx'd, except my L's looked more like h's after a while

32:40

151 5'7.5" 33 yom

used 45lbs db for squat snatch

25:47

33:12

As Rx'd, although my L-pulls aren't the cleanest. They also degenerated into subsets of 3 reps each.

24:23

half L-PU, half tuck...I feel ashamed

20/m/160/5'9"

m/39/67"/183

CFWU x 3 (sampson stretches, squats, pushups, situps, back ext, pullups)

Scaled Joshie

3 rounds for time of 00:33:04

30# DB squat snatch, 21 reps, right arm
21 hanging knee raises
30# DB squat snatch, 21 reps, left arm
21 hanging knee raises

Really hard for me, needed to split snatches into 3 sets of 7 for each 21.

Almost quit a couple of times, but I would think about the sacrifice made by Staff Sergeant Joshua Whitaker and stayed the course.

Tried the zone, starting yesterday, just recorded what I ate and put it into blocks...20block rx. I got 10 carb not good ones, 8 protein and 2 fat. Today is not shaping up much better. Can’t wait to work out. Bad Spanish for S’more love to everyone else.

WOD done as rx'd

30:59

Nice intro to snatches, ive never done them before.

M/25/190

As Rx'd

38:40

This beat me down big time.

"Joshie"

M/30/6'5"/205lbs
21:15

Dumbell snatches Rx'd
Sub Kipping pullup's for "L" pullups.
Got to get the upper body stronger.
Great WOD!

only my 3rd workout and this seemed a little hardcore in that i can barely do 8 chins in a row, subbed fran in for this and did it in 10:01 mins with a 77lb bar for the thrusters. realise this is pretty pathetic but i feel the burn and feel good afterwards. gonna push for improvement

M 68"/165/40

35:47

Subbed Knee-Up PUs after first 21 reps

m/25/6'1"/180

Used 28.8 Pound Weight, L-Pull Ups devolving into Tuck Pull Ups

47:00

Killed me, definitely need work on overhead movements.

34/M/185
Started w/L-pullups each round but had to switch to pull-up/k2e around 6 each time.
22:13

21:16
subbed pullups for L pullups. did apft yesterday and abs and hip flexors are rocked

my forearms feel like they are gonna pop from today

and in general my shoulder are veiny as hell thanks to 4 months of CF!!

UH WHAT.....NO SERIOUS.....WHAT THE FRENCH TOAST? THIS WOD KICKED MY BUTT.....OH AM I HOPING FOR A REST DAY TOMORROW!

AS Rxd 3 ROUNDS 40:01 SEC.

m/5'3"/161/29

Joshie
40 lb dbsnatch
L-pullups

29:42

rd 1-bout 11 min
rd 2-bout 21 min
rd 3-29:42

each rd got a little bit quicker.

My L-pullups tried to morph slowly into
h-pullups and wanted to turn into I-pullups! HA! It was an awesome WOD. I really dug the dumbell snatches.

Thanks to all the HEROES out there who serve!!!

eric gohl and s'more--kill it boys!!!

After hurting my neck a few days ago, I didn't want to do L-PUs. I sub'd with reg PUs. Also, I am new to snatches, so I sub'd for 35 lbs instead of the 40. Felt good. Struggled to always go to the squat but will def do better next time. Good times.

33:45.

Used a 20kg/44lbs db

28'50"

38m/6/183

54:08

focused on form to save gas for CrossFit Bucks FRAN challenge tonight.

F/U to "Hero" WOD's:

Tonight on HBO is a moving story, "Taking Chance", about a Marine Colonel who escorts the remains of a fallen Marine Corporal to his final resting place. It stars Kevin Bacon and is based on the journal of the real-life Col. who made the trip. Reviews from both left and right have been overwhelmingly positive. Many in the military have read the journal.

I do not have HBO but will look for a friend who does.

42:42 This was my first time doing dumbbell snatches and I really like them.

m/24/6'1/179

CFWarm UP X2

Only did 2 rounds today- I'm ashamed.

But, last time I did snatches- I could only do 20#s.
Did half tuck pull ups the whole time.

1st round- 40# snatch
2nd round- 30# snatch

Took about 45 min. Gotta lot of work to do on this one.

Jimmy G
Anthony Johnson is a crossfitter???
he is one explosive dude! glad to hear it.

m/38/188/70"

WOD at CF Lorton this morning...

WU: 2 rounds Cindy, 500m row

WOD: Tabata mash-ups

Box Jumps/pushups 8 rounds
10-12 per interval/16 all rounds
followed by

wallball, Abmat situps 8 rounds
10 all rounds/10-10-9-9-9-9-9-11

Go Pumas!!

"I am a Puma, I am a Puma, I am a Puma"

28 m 185 77"

38min

used 35lbs
and could not do all L pull-ups

Crossfit is all about relativity. As a physics major, this makes me even more endeared to the program. From Fran, 3-5 minutes seems like a lifetime. When you're on a roll, 30 mins seems like the blink of an eye. Some days your hands protest 50 pull ups, other days you pull out almost 200 and feel high as a kite. There are days where you feel like you just can't pick the weight back up/get back on the bar/finish strong. And then there are Hero days, when you KNOW that what you're doing in the gym is trivial compared to what the badasses are enduring in the name of freedom. It's like having a work out partner of the highest caliber, whose sole purpose is to motivate you to tap into a depth of your potential you didn't realize existed. My new goal is to unleash the beast I discovered during Joshie in EVERY WOD.

As rx'd (women's weight): 19:05
My L-PU's were more like radical (as in square root) PU's: knees to chest, and then legs straight out from the knees. Probably due to the workout I did yesterday (I should've rested, but I got new kicks and HAD to try em out!)
From the Front Range CF Page:
21-15-9: 65lb OHS and KTE
Time: 4:45

Off to Chautauqua for a day of hiking!

m/30/5'10/200

first 2 rounds L pull-ups, last round regular pull-ups. snatch as rx'd.

22:47

joshie is mine,
joshie is my friend, see
i am one in him.

:)

haiku, :)

20:02

M/22/183/5'10

Shin/calf is still bothering me, making the db snatches hard to pull off. Only went one round, subbed L-pull ups for tuck pull ups. 23:12 for one round was my time.

Really need to get this shin to heal...

30/m/5'11"/200

As Rx'd

34:20

First time time with this hero.

22:47

Jumping pull-ups, not L.
20 lbs. DB snatch.

Coach is picking on me... 2 days of my weaknesses HSPUs and L-Pull-ups. 126 L-Pull-ups is a lil daunting. 3-2-1 Go!

@ 118 Natalie -- Re: relativity

I like your post about relativity. After last weekend's CF V-day games here in Huntsville I wrote a bit in my journal about the "experience" of time.

I have definitely learned the "value" of time with CrossFit.

During an grueling "speed" exercise time stands still as the clock races. The most I have every "felt" time is at the end of an exercise complex when all senses are dulled (can't hear, can't smell, vision becomes grey scale, pain is not felt, there is no taste) is when seconds literally seem like minutes and is when a body becomes one with time. Time is experienced by the body and not witnessed as a bystander.

38:08 - pretty much as RX'd. L Pull ups were kinda weak from 4th set on. Not quite full ext at bottom and half tucked. Tough workout... glad to be done!

So what's next?

F/25/5'0'/120lbs

38:57

30lb DB
14 kipping pullups in each of the sets for round 1, 10 kips each set after that. Pullups are coming along, but I just don't have that many yet and I can't do more than about 3 L pullups! We'll put that under "goals for 2009".

scaled to 30lbs and 12 pulls-6L, 6tuck
three rounds 40:29

scaled way down...

21-15-9
40lb power snatch right
21 tuck pullups
40lb power snatch left
21 tuck pullups

by the 15 round they were kipped tuck pullups

23:01

people who can do this as rx'd are monsters

48/m/190

Three rounds of:
40lb dumbbell squat clean/thruster vs. dumbbell snatch, 21 reps r/arm
L- pull-ups 21
40lb dumbbell squat clean/thruster vs. dumbbell snatch, 21 reps l/arm
L-pull ups 21
25:55

25:17 pr by a couple of minutes

subbed 45lb dumbell, power snatches all unbroken

L pullups mainly singles with a few seconds rest in between.

M/26/160

As Rx'd:

27:50

Way off PR! Bad Day, Gone Worse!!

24:27 with a 44lb kettlebell

Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

16:08

#16 Bingo - You write so well...what a gift. I only wish I read your post before I did the WOD -

CFWUx3 - no pull ups

"Joshie"
Scaled 21-15-9
10# for squat snatches (just learned these today)
Hanging L holds for L pull ups

20:37

I was going to practice double unders afterwards, but I couldn't pick my arms up very well. Still can't.

Great job today Kimmie - you are such an inspiration to watch! Thank you Russ for the leason in squat snatches.

F58/140/5'2"(almost)

subbed death by pullup wod from last cycle. My knee is still bothering me. I WILL make this one up when I can give it 100%

D/Bells as RX'd
Pull ups Knees to Elbows

56.45 - what a Hero WOD! Will defo repeat in Afghan if it doesn't come up in the next 7 months while I am in Kandahar........

46:33, L pull-ups not perfect but kept the knees slightly bent with ankles at hip level, 2-3 at a time

warm up was 20 ghd's
20 front squats 85lbs
I forget what else, I'm still reeling from the work out

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

35:20

Pullups were full range of motion, which turned in to one at a time.

I had to watch out to not use the kick up to the ''L'' as momentum for the pullup and to hold the ''L'' all the waty down. Which I was starting to just drop from the top of the pull.

Did rounds as followed:

3 sets of 7 on all 40lb DB Snatches
All PU's done-
10 L Pull-Ups (3, 3, 2, 2 by set)
11 regular Pull-Ups (3, 3, 3, 2 by set)
Wouldn't have been able to do 21 X 6 on L Pull-Ups

Pretty frustrated that I couldn't do better.

Rd 1- 11:34
Rd 2- 13:42
Rd 3- 13:18

Total Time - 38:35

28:45
Negatives for L-PUs

M 42, 168

Joshie as rx'd 25:00

My L was getting sloppy on the last round

HELP! I can't do these darn dumbbell snatches! At least I can't do what the demo vid showed. Of course, I also have trouble with the OHS. Every thing else seems to be progressing well but these two dang things kick my arse. I can get the weight up but I CAN'T GO DOWN! What can I work on to improve.

25/m/5'11"/175
As rx'd but I am sure my form probably sucked on LPU
31:07

This one almost killed me. Breath like a locomotive on the DN snatch.

Pullups are still very tough. I could not do 6 rounds of 21. I did kipping pullups to practice, as I'm new to crossfit.

I did 2 rounds of 15, 2 rounds of 9 and many rounds of 5 as practice. Still traveling too much on the kip.

Lost the count of time. Still was a great workout ! I fell very good since I stared crossfit !

39:10

43yom / 149

25:11 as rx'd (PR)

PR by almost 6 minutes. Great improvement and my 7th PR in a row. Really feeling good lately, diet is much improved.

1st round as rx'd, 2 rounds "h" PU:

30:00

one of, if not THE hardest WOD's in the line-up, I think. More than worthy of one of our heroes!

I read this wrong somehow, i did 40 instead of 21 for each arm @ 49.6lb (couldn't find 40lb dB) for 3 rounds least i got the L-pullups rep number right

done in 50 minutes...

33/F/5'10"/154

As Rx'd
30# DB
Kipping L-pulls

31:52 (PR by almost 4 minutes)

had to stop several times to tape up rips.

subbed 25-lb DB
subbed regular pullups
15 reps of everything

21:38

17m/5'9"/160

as Rx'd(+3lb on the snatches)
35:10

bw 165

subbed dead hang pull ups for l-pull ups
subbed power snatches for squat snatches

21:35

m/31/5'9"/167

subbed 30lbs for 40lbs

41:57

f/42/113/5'

"joshie"

as Rx'd
(used 30 lbs)

I tried to honor you brother as best I could...
Rest in peace.

Forgot to put my time in

hahahha

28:23

32:22 as Rx'd

I improved 30 minutes over my time last year, I was just starting out back then. Seeing progress makes you want to work even harder.

Staying Army Strong in Afghanistan

Mark Nash
MSG, USA
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

30/m/198

28:53

snatch form wasn't great and L pull-ups turned into swinging L's, then swinging N's, then just kipping pull-ups.

hands are a still mess from pull-up ladder.. today hurt.

32m/5'9/180

Power snatches, tuck pull-ups

37:22

18/M/150

Rx'ed - 27:40

started to get the hang of the L-kip good stuff, need to work on those more

1 rd Joshie 12:31 terrible "L-ish" pull ups

3 hrs later

20-15-10 Deadlifts w/ 70% 1rm and clean grip

not feelintg so good (indigestion)

anyway as RX
beolow the parallel squat snatches and good form L-pullups...i preffer to keep a good form because i didn't feel good

29:15 not good but that was all that i could give today after the WOD PUKIE show up yes this is my first time "Joshie" and my first PUKE WOD

32:51 as Rx'd (first time Rx'd)

The snatches were much easier this time around and felt good on the shoulder - just gassed me a bit toward the end.

Pullups were strict L Pullups, absolutely no kipping.

Last time did kipping pullups and abmat situps after the first round.

#45 staci

can you elaborate on this hip pain. because im DYING over here! ive been dealing with it for about a month or so now. today i did hanging power snatches w/a dumbell because i cant stand up (esp rapidly) from a squat. i just assumed i have tendonitis... any insight?? email me if u like. (littleone_1925@yahoo.com)

Completed 2.5 rounds, 30:00.

First time for dumbbell snatches. Exhausted!

bw-206

scaled
10 reps instead of 21
pullups and situps instead of l-pullups

12:57 total

m/41/72/175

sub'd 30# and straight pull ups (did 25# and jumping last time in 20:30 or so)

5:36/7:17/8:15=21:08

f/23/63/125
Right arm: 7 snatch at 10 lbs, 7 overhead squats, 7 squats;
21 assisted pull ups;
Left arm: 7-7-7
21 assisted pull ups;

24:22

30#DB Snatch (Felt easier today)
Sub'd Kipping pull-ups for L-Pull-ups

28:48

Tweaked my right shoulder a bit on the second round and I think I jammed my left ring finger somehow. I am a mess!

sub'd
3 rounds
21 DB snatch right arm (40#) - ps catch
15 pull-ups
15 kte
21 DB snatch left arm (40#)
15 pull-ups
15 kte
22:57

Went into "knees up" pullups halfway through first round

50:13

WOW - Clearly a HERO workout

Could get the dumbbell up off ground but then my uncoordinated body would not sink into a squat before going back up. So...
Did 2 sets of 21 k2e
Watched a youtube video on db snatches and they did NOT sink into the squat (too much)
Did DB Snatches L & R 21 sets of 40#
Then did 2 full sets as Rx'd (some pullups had little jump in there)

It sucked so good and I am NOT complaining whatsoever.

Thank you Joshie for paying it forward in the biggest way

Cfsb
Fs 5-5-5
70-80-85 kg

3 rounds
5 snatch r arm 30kg bar
5 L pullups
5 snatch l arm 30kg bar
5 L pullups

5:34

As expected, arms and triceps on fire today, so I subbed as follows:

3 rounds
21 DB snatch right arm (10 kg/22#)
15 sit-ups
15 flutter-kicks (4-count)
21 DB snatch left arm (40#)
30 Back extensions (Supermans)

3rd round - 15 kg/33# DB
19:12

#166 Dani -

Check your email :)

Got my first muscle-up today!!

Thanks to everyone at CrossFit Hanford.

CONGRATS!!!!!!!!!!!! KSC!!!!! that's a huge step..the first muscle-up feels awesome...great jobbig hugs

as RXd

Joshie

Time: Longer than it took Greg to run 80 miles.

m/41/162/6'

as rx'd: 25:53

f/33/139/5'6"
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups
27:18

35:24, L pullups were somewhat "H" ish as usual. My 2 worst exercises. Semper Fi, Joshie.

3 rounds for time at KFD:

Run 400 m
10 OH Squats, 65#
10 Pull Ups
10 Pushups

14:38

A few sets of heavy deadlifts up to 315

33:43 PR - Down from 41+ the first time.

Memento mori, my friends.

"Joshie" (scaled to puppies)
Three rounds:
15x 10lb DB Snatch, right arm
15x Tuck sit pull-up
15x 10lb DB Snatch, left arm
15x Tuck sit pull-up
15'48"

Couldn't do a tuck PU, so I did all jumping instead, first set overhand grip second set under each round. Had never done snatches, DB or otherwise, before so those were exciting. Seemed to come to me pretty easily.

Bonus makeup workout from 090214 (scaled to puppies):
Five rounds:
10x 45lb SDLHP
10x Dips
8'06"

Arms were pretty much dead and I was feeling nauseous, so after two sets of dips I did the last three rounds with push ups instead.

13:50

Can't get to the gym today. Will have to catch this one up and try and learn L Pull-up before I try.

No Fun

27:42 first 21 pull-ups were L pull-ups the rest were regular kipping pullups

cfwu
bwu
Day 1 Week Skill transfer exercises for the snatch:
3 sets:
3 overhead squats
3 pressing snatch balances
3 heaving snatch balances
3 snatch balances

WOD subbed big time:
15 x 30# db squat snatch R
10 L pull up negatives
15 x 30# db squat snatch L
15 x KTE

23:52

db squat snatches much harder than db pwr snatch.
need to work on L pullups too.

32:32.
Significant breakdown of form after the first round. Ended up with power snatches and "radical" pull-ups, by the end (that made me laugh, Natalie).

Thanks, Joshie.

40:53 as rx'd...holy crap

rd1: 14:40
rd2: 13:43
rd3: 12:49

First time doing Joshie, and also first time doing Snatches...I changed a little bit the wod...

3 rounds for time:
35 lbs Dumbbell snatches, 21 reps, right arm
21 Pull Ups
35 lbs Dumbbell santches, 21 reps, left arm
21 Pull Ups
35 lb Dumbbell snatches, 15 reps, right arm
15 Pull Ups
35 lbs Dumbbell snatches, 15 reps, left arm
15 Pull Ups
35 lbs Dumbbell snatches, 9 reps, right arm
9 Pull Ups
35 lbs Dumbbell snatches, 9 reps, left arm
9 Pull Ups

Time: 23:11

42:23 as rx'd

First WOD after skipping last two cycles due to severe neck pain. Kept my fingers crossed everything went pain free today. So far so good.

3 RNDS:
20lb db snatch right, 12 reps
12 L pullups
20lb db snatch left, 12 reps
12 L pullups

16:49 PR by 2:49!

Could maybe up the reps or weight on the snatch

As Rx'd

57:15

I feel like my shoulders just got raped. And i thought that was going to be easy

As Rx'd

23:43

Also...is one of the coolest WOD's I have ever done...Im so exhausted...

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 15lb db snatch 5-5 each arm.

Subbed:
1st round 30lb dumbbell
2nd round 25lb dumbbell
3rd round 20lb dumbbell

Time: 52:44
Foam roll after

I'm glad to see that I'm not the only one that this destroyed...
Almost as Rx'd. My L-Pull-ups need some work.

Time-40:15

5 weeks post partum (workout #2!)
sub'd:
3 rounds
21 right arm db swing (8kg)
21 assisted pull up's (115#)
21 anchored sit up
21 left arm db swing (8kg)
21 assisted pull up's (115#)
21 anchored sit up
time: 16:02

45:33

25# DB until the last round. Brendan put my 25# away and I ended up having to grab someones 30# to finish up.

The L Pull-Ups sucked.

I don't feel well either. I puked BEFORE the workout. I've been queasy for days and my head hurts. I'm just pushing through it.

Nap time.

M/28/190

Subb'ed 20lb dumb bells

Time: 58mins

Today was not my day

48/male/6'/199/week 15 CF

Had to make 3 changes:
1) all reps reduced from 21 to 11
2) split the snatch into a power snatch, then squat only, hurts my shoulder holding weight overhead too long
3) L pullups were one leg assist, one leg extended
otherwise as rx'd 18:25

as rx'd 22:13

38 minutes...

Did everythign but the last set of L pull ups.

41 mins. used 20 lb for 1st round of snatches, dropped down to 10s for remaining. form kinda sloppy but still brutal. did as many l pullups & regular pullups as possible, then finished with assisted pullups.

craziest workout ever done in my entire life. real close to throwing up at the start of round 3

Used 30lbs instead of 40lbs, my L-sits were good the first round but got progressively worse, kipped them a little too.

Gnarly workout
35 minutes

MOD and spaced...
1 round (25# should be 20# and 110ast... should be 130)
1:23
1:40 (10s/5s)
1:29
3:21 (5s/3s)
7:56 total

41/m/155
7:55

39:10

L pullups had a generous kip to get my legs up and into the L. About 30 sec faster than last time.

32:33
30# power snatch
tuck Pullups

I kind of created my own tuck PU because i am still working on the whole PU thing don't know why i have such a hard time with them -very frustrating. I used my barbell and sat on the floor and went into tuck position and kind of did jumping pu's in tuck position from floor. worked pretty good i think

wow no matter how hard i tried to do a deep squat i just couldn't co-ordinate myself with balance or flexibility or something i felt like a complete spazz!!! so ended up just doing power snatch or else i think i would have ended up hurt went as deep as i could on the squat.

oh yeah, 45lbs dumbbell

warm up 1.5 miles to gym

39:40

couldn't seem to sit back on my heels for the snatch (Pseudo-powers i guess).

warm down 1.5 home

27:07

31:00

SOME Thoughts or Comments PLEASE. I truly trust the BRAINS of my fellow "dedicated" CFers.

I was going to go to a CF Cert in Indy, but my PD won't pay for it.......would it be appropriate to still attend a Nutrition Cert. w/out the CF Cert I?

As rx'd 28:36

I must admit the L PU turned into a sloppy n the last round. What a great work out. Thanks to all the heroes out there protecting our way of life.

32:42 as rx (ugly Ls for the last round)

2.1 mile run to gym
WOD 25:29 (several power snatches mixed in as I fatigued, all L-pullups)
2.1 mile run home

13:42

Just like last year, 50% version, 3 rds. 35lbs db, 11 reps of everything. Avg HR 160, peak 179, rec 63.

As rx'ed 28:36

I must admit round 3 the L pu morphed into something else. A great hero workout. Thanks to all who protect us.

26:27 as rx'd

Thanks for the great comments.

Playing in the USA Rugby 7s was a dream come true. What a great experience. It just showed me what I have to do if I want to play competitively at the top level in the world. Lot of work ahead.

If you guys are ever in SD let me know. You are all welcome at Crossfit San Diego!!!

That was tough. 1st time doing this.

24/m/180lbs

as rx'd but L pull us were tough. slight bend in the knees.

26:42

Only had a 35# barbell. Otherwise as rx'd

22:45

29min
had to use my 1.5 pood kettlebell for the snatch, and my l pullups where done on a swing set... quite challenging!

m/38/170

29:38

Used 30# DB due to shoulder issues. Limiter was L-pulls.

24:52 As RX'd
Holy crap that was hard!
L pullups were not that great
Did the WOD w my buddy Joe, was gonna scale on weight and do power snatchs, but Joe did it as RX'd, so I had to as well.
Hate him!
1 mile run post
Time for a Corona!

As Rx'd
35:40

Today was not my day...just didn't feel right going into it, which is a shame because it's one of those wod's that you really want to give everything you have. Snatches are very foreign to me as I found out, need to begin working on those in warm ups. L-pull ups sucked after the first set and became subsets of 2s/3s/4s. Throwing those into the warm-ups now too.

fat tony and s'more-
You are both far better men than I.

I'm sorry Staff Sergeant Whitaker, didn't do you justice today...till we meet again sir.

35 minutes- only 2 rounds
30# dumbbell ; L-Pullups morphed into a tuck toward the end.

staci...
wasnt anything there :(

#215 do-b330

There are no prerequisites for the order in which you take certifications, other than you must have a Level 1 to qualify for Level 2.
So in short: Take the Nutrition Cert if you so desire

Other questions directed towards Certifications can be found in the FAQ section here:
http://www.crossfit.com/cf-info/faq.html#Certifications%20&%20Seminars0

Hope that helps and have fun attending :)

m/27/5'7"/186

as rx'ed
28:38

L pullups started to go south on the last round.

23:43 with power snatches

CFWU x 3, lite on pullups

As Rx'd

38:22; After 1st rd was shooting for sub 40 so good with that.

Dumbbell snatches got better, need to get deeper on squat though.

Jennie: 27 F 165# 5'9"
"Joshie"
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (black-band assisted)
30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups (black-band assisted)

Time= 31:24

39:50 Sub 25 lbs
(39,30)

Scaled WOD to

3 rounds:
-40 LB DB 21 reps RIGHT
-21 Pullups (First round and first pullups of 2nd round I did as RX'D, went to jumping PU's from there.)
-42 Situps
-40 LB DB 21 reps RIGHT
-21 Pullups (First round and first pullups of 2nd round I did as RX'D, went to jumping PU's from there.)
-42 Situps

Wish I ate lunch, realized half way through the WOD I never did. Felt horrible most of the way through.

Time: 32:52

I meant to change the 2nd 40 LB DBs to LEFT on the 2nd part of the rounds. oops

haha!!!! a little bit funny today i feel terrible after the WOD (still feeling bad from the stomach) but it would be absolutly great that the coach give us this three days all HERO WODS i wanna hit "RYAN" muscle-ups/burpees sounds tough and that would be something great to honor some of the many many heros who give their lifes to protect the freedom or our integrity...come on Coach PLEASE!!!

BIG HUGS AND BAD, LAME, TERRIBLE ENGLISH FOR ALL!!

rest in peace Staff Sergeant Whitaker

34/m/6'1"/195

40:24
Had to use 20# dumbbells because I can't snatch for s.
Dude, seriously, what the eff is up with snatches and my inability to do them at ALL. I cannnot keep from coming up on my toes.
So, it was sloppy, but I did them all. I got better as I went.
Pullups got sloppier as well, I did L's the best I could, feet started dropping and knees started bending, and I had to finish the last few sets with a few kipping pullups, but I finished and that's pretty good for me.

43:33:72

30 min mod-mod+ stat bike prior

30 lb dbs for snatches

L pullups = 80 lb pulldown balanced in L posit on half Bosu (poor form, not much of an L)

37M/5'10"/167#

Warm-up: 20-inch box jump, 50 reps (2:04).

As Rx: 24:05.

Cool-down: skipped.

Off PR by 2:12, but done despite being sick. Snatches quickly deteriorated into what prob looked more like power snatches.

27:09 as rx'd

Warm up: 5 min row

Modified Joshie..

3 rounds for time:
21 right arm hang snatches : 30#
12 L-pull ups
21 left arm hang snatches : 30#
12 L-pull ups

30:04

49:50 as rx'd

I just had trouble focusing today. I know I could have gone faster, and I'm really disappointed in myself. My form on LPUs looked much better than the last WOD that called for them though.

ATTENTION: Any Crossfitters play paintball? If so, anyone attending Oklahoma D-Day?

subed regular kipping pullups and 30lb dumbells

16:30

M/49/151/1-1-06

CFSB "b"

Buy-in:
4 Rds Tabata
V-sit
Squat (21)

WOD
5 RFT
Run 200M
5 DL 235# (all unbroken)
10 WB 12# 12' Target

13:51

Cash-out:
35 Sit-up
25 Toes to Bar
15 KTE

Will make my best effort at "Joshie" tomorrow.

TAKING AN EXTRA REST DAY...FEEL VERY TIRED.

ROBERT S.
TUCSON, AZ.

Subbed knees to elbow for L pullups

42:50

Had to do kipping pullups vs the L pullups.

30min for me

Wife - 20lbs dumbbell for first set then 15lbs for the next two. 50lbs assist on pullups.

wod as rx'd but w/ a 50 lb. DB
23-230
35:42

m/32/230/69"

34:57

L pull ups need work, but I completed them. My form still needs a little work. The power DB snatches seemed natural to me (weird). This was my first time with this workout so I am happy.

28:21
tough very tough yet another example of it looks easy on paper but horrible in life
i love crossfit

Scaled;

3 rnds of
21 X 30# db squat snatch r
21 L pull ups
21 X 30# db squat snatch r
21 L pull ups

1st rnd of L pull ups was strict (although form suffered greatly at the end), next 2 rounds were kipped.

29:13 (pr)... increase of almost 3 minutes over last time, but they were ALL kipped that time.

35:21

Some shoulder issue with my left, so 40# right and 30# left. Ls were true the whole time but did have to break them up.

m/32/186/72"

M/24/158/5'7"

As Rx'd

Time: 56:34

Yeah. That sucked. At the same time, I'm glad that I can say I did this Hero WOD as Rx'd. I figured I could at least do that much considering his sacrifice. Next time I'll try to not suck so much.

m/29/5'8/155

RIP Staff Sergeant Whitaker.

"Joshie" as Rx'd (Although my L-Pullups started to look a bit like N-Pullups at times)
38:45

30 yom, 185 lbs

26:49 as rx'd (pr)

This beats my last time by around 5 minutes

F/38/143ish/5'4"

Well that was just plain lame on my part.
Did the first 21 snatches with 20 lbs, did one L pullup and one tuck sit, then one deadhang, 5 kips and got irritated that I couldn't even do pullups today so I gave up right there.
I've been doing about 3 overhand pullups lately no problem, stronger than ever. Don't know what is up with today. Just didn't feel right. Maybe it's because I've only eaten about 500 calories so far today.
Well, I'll try tomorrow's workout when it comes up. Sigh.

41:01
After first round, i felt like I had nothing left, but sucked it up.Snatches felt good, but had to break them up a bit.
L pullups morphed into tuck pullups by the 3rd round.

2 rounds in 28:56
L-pullups sub kipping pullups and knees to elbows
super painful, still sore from last cycle, so that didnt help the situation. first round in 11 min, then the wheels totally fell off, disapointed to get a DNF, but im pretty sure a third round would have taken about an hour.

m/39/5'10"/200

22:03

Snatches got progressively easier as the form kicked in but L-pulls SUCKED!!!

Just getting into CrossFit. It's AWESOME. Weaknesses in my core and flexibility have been exposed immediately. It's great to know how I need to work. I had to scale down this work out, and even modify it some. Dealing with some old injuries in core, shin, and a thumb injury from a football game last week! Geez...

M/28/150/5'8"

Round1: 15lb snatch, 15 tuck pull ups, 15lb snatch, 5 tuck pull ups, 10 jump pull ups, 21 tucks.

Round2: 15lb snatch, 15 jump p.u.'s/tucks, 15#snatch, 15 j.pu's/tucks,

Round 3: Worked the drop on snatch with 9lb bar overhead for about 20 reps, pullups as above.

Time: 50:40

33:08

L pullups were a bit ugle but I did it!

1st round as Rx'd.
2nd and 3rd rounds 11 Regular Pullups substituted.

Time to complete: 19min 57sec

Will continue to work on body control movements, ie. Pull Ups, L Sits, HSPU, etc.

24/m/175

as rx'd...my L-pulls got pretty bad, but i suffered through them :)

24:35

That was real, Bingo.

35:01
I feel awkward using one arm to snatch.

32/m/#230

37:14

OPT Mommy - you go girl!!!

33:34
sub 30# db
ugly L pull ups.

Wow, first time doing DB Snatches. Those things are awesome! They are going to help my Squat Clean form a ton. They were awquard (sp?) at first, but the more tired that I got, the more true I had to be to the form and catching it at a full squat. Great workout!

30# for the first set
25# for the next 2

Cannot do pull ups yet, (only second week) Did hanging leg ups and knee up curls. Man I can't wait to be able to do the pull ups.

I was hurting, but I know that I am not getting the same workout as everyone else and I don't like that idea. I will get better with time though, patience, patience.

39:22

For got to start the stop watch!
3 round 12:24 X 3 for arguemnet sake 37:12
Stupid

CF community: I'm looking for fellow CF'ers who are stationed at MARFORRES (or subordinate commands) in New Orleans. If you're out there, drop me a line the email linked to my name.

thanks, John

m/44/175

as RX'd

28:56

m/29/6'1/192

as rx'd

29:17

Beat my globo gym joshie by 10 min.

L-pullups turned kipping too quickly. Got to work on those. Excellent hero WOD.
48min.

33/M/6'00/182

28:40*

* Biggest DB I had access to was 25#

L-Pullups were legit, all 126 of those nasty things.

Dan D.

20/02/09
M/33/1.81/76
Could not finish l-pull ups so after 1st round sub'd 3 x 10 secs L-holds for 1 set of lpus
O/wise as rxd
30:43

as rx'd

time = 38:33(PR by 4:51)

SUB 30# ds

51:51

M/39/150

m/43/212

subbed kipping pullups
otherwise as rx

26:34

m/21/145/5'7

35:50

only the first 21 pullups were L; mix of dead hang and kipping for the rest.

S/f

Joshie as prescribed, time = 28:46.

Brand-X Scaled:

Completed three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Pull-ups Pull-ups-gravitron 70# assist
30 pound Dumbbell snatch, 21 reps, left arm
21 Pull-ups-gravitron 70# assist
Six rounds of 21 reps: hanging leg raises

Total time: 33:33

It was an honor doing the Hero WOD; with sincere gratitude, Thank You.

Okay. Thanks Bingo, for the encouragement to do this today. . .

As you will see, I am very weak in the upper body.

15# on the dumbbells snatch.
Replaced the L-Pullups with one jumping pullup with neg resistance on the way down, and one assisted L-sit, where I held the R leg up for 5 sec, then the L leg up for 5 seconds.

Maybe I should have scaled the reps, I dunno. Took me 40 minutes to do one round. I was done at that point.

Any opinions: should I reduce reps to get better time, or is it just as good to kill yourself on one decent round?

Ran 4.5 miles in 34:30 (7:40/mile pace.

then

Three rounds, 21-15- and 9 reps for time of:
Front squats, 95#
Burpees

As Rx'd except accidentally used 115 lbs on first set of front squats.

M/25/157

37:25

30# for the snatches

Regular Pull-ups, only four days in haven't mastered the L version yet.

Time was a little longer than I had hoped for, but in the middle of it I saw a guy walk into the gym with a CrossFit shirt on. Turns out he does CF and there is a gym about 10 minutes away from campus! IM PUMPED!!!

great workout
GREATER NAME !!

haha

as rx'd

18:52

getsome !

"Joshie"
As Rx'd
1st round: 8:29
2nd round: 10:54
3rd round: 11:19

Total 30:42

Day 16

"Joshua"

Modified... I combined a couple of the scaled workouts.

21 pullups, first 7 L-pullups
21 DB Snatches (Left)
21 pullups (regular)
21 DB Snatches (right)

2 Rounds (second round I couldn't do any L-Pullups)

46:49

Did work on L-Hangs aftewards

As Rxd: 33:03

I have now discovered both my most and least favorite exercises.

24:52

I didn't want to do this. I had NO intensity at all throughout. Scaled it to only 15 reps, 25lb db and regular kipping pullups. Rested way too much throughout. I wasn't even sure if I would make it through the three rounds, but I did.

Feeling worn out.
21:36

M/43/185#/5'9"
As Rx'd 31:01

As RXD:28'13

L-Pull Ups were rough after alitle while, got alitle sloppy but completed all of them, good workout

round 1 as rx'd

rounds 2 and 3 pull ups

31:45

Subbed 21 x 80lb. barbell power snatches for each set of DB snatches. Couldn't do full squat snatches, kept dumping the bar. 50:20. Brutal time. Brutal WOD.

39/m/163

36:28 as rx except L pull ups became more like tuck pull ups toward the end. I've done this WOD once before but can't find my time

#152 Laura~ EXCELLENT!

used 25# DB~right shoulder still not up to snuff for anything heavier.

below parallel squat on every snatch.
full L extension on every pull up with legs straight

31:15

The L pull ups always kill me on this one.
Joshie, as rx'd in 40:55 (PR).

as rxd-28:41
awesome workout!

UM . . . Was this the wrong day to start my first CF workout? I have been watching from the sidelines for a few weeks. I subscribed to the journal, and I have been reading voraciously. I am not new to the weight game, but I have come to realize that the traditional system I was adhering to was so completely lacking in so many ways. Then I see "Joshie", and it is as if the heavens were sending me a message. "Get in the game fool!" So, I gave it a shot. Nowhere near RX, but I gave the best 33 minutes of exertion I have.
Instead of three rounds, I broke it into 5 rounds with 12 reps each. I also used 30 lb db to get the hang of the form here. At 6"5", I got a clinic in balance today. I also have been working diligently on bettering my pullups. I am at 4-5 unassisted, and I am beginning to work on the kip (Believe me I get not points for beauty). I realize that the L sit up is about core too, but I had to modify to gravitron. Then I finished each round with 1 min. plank for core.
I look forward to showing improvement. I appreciate any support and love that the CF community can provide in this journey.

3, 2, 1 . . . sleep!

m/32/194

24:33
as rx

1 round only

30lb DB snatch x10 (R/arm)
Knee up pull-ups x10
30lb DB snatch x10 (L/arm)
Knee-up pull-ups x10

1 mile run (9:15)

First CF WOD after being sick x1 week.

Very tough workout. Well actually the L-pulls were tough. The snatches weren't too bad.

Time as rx'd: 23:45

Sub'd dead hang pullups for L-pullups
snatch form wasn't perfect.

19:00

Love the amount of pullups!! Basic training here I come.

F/36/5'2"/108

warm up: 250m row, 11 windmills, 11 jumping jacks, 250m row, 11 squats, 11 ab mat sit ups, 250m row, 10 sec. bar hang(3), assisted pull ups (5).

sub'd: 10lb db snatch, knees to elbows

25:21

m/37/76/200

Not as rx'd; still favoring the elbow.

3rds:
21 DB snatch rh, 30#
21 GHD
21 DB snatch lh, 30#
21 GHD

17:35

24.57

Subbed 20 lbs dumbbells to work on form and subbed knees to elbows for L-Pullups. Stuck with as Rx'd for the first 3 snatches and realized that 6 mins had already gone by so basically just worked on form. This WOD was the most technically demanding I've done to date!

Hero workouts are so bittersweet: I push through to honor the fallen, but they always kick my ass!
31:29

Had to use a kettle bell 40# and had to scale it back. I'm sucking on the L Pull Ups.
21 Right Arm
21 L Pull Ups
21 Left Arm
21 L Pull Ups

15 Right Arm
15 L Pull Ups
15 Left Arm
15 L Pull Ups

9 Right Arm
9 L Pull Ups
9 Left Arm
9 L Pull Ups

I need to build up my pull ups and work on form in general. Looks like it's time to go to a cert. ;)

Total Time 20:11

Whoops! M/38/205

Day 15 Post-op.

Modifications:

3 rounds for time:

40 pound Dumbbell POWER snatch, 21 reps, right arm

21 1-arm standing Pull-ups: from feet flat on ground at highest point of pull, to knees touching floor and full extension of the arm, SUPInated grip

21 Straight leg raises, from pull-up bar, hanging.

40 pound Dumbbell POWER snatch, 21 reps, right arm (again)

21 1-arm standing Pull-ups: from feet flat on ground at highest point of pull, to knees touching floor and full extension of the arm, PROnated grip

21 Straight leg raises, from pull-up bar, hanging.

Time: 29:26, 2 blisters. Very tough for the grip!

Cookie subs:

15 pound Dumbbell POWER snatch, 21 reps, right arm
21 Jumping Pull-ups
21 hanging bent leg raises
15 pound Dumbbell POWER snatch, 21 reps, left arm
21 Jumping Pull-ups
21 hanging bent leg raises

Time: 33:17... switched to 12# DB on the last round. Great job on the power snatches! Next time these will be done as a 20# squat snatch, right babe? :)

Doing it right - healing it up ONCE!

Herm, Cookie, Rookie, Eric Gohl, Jakers....big huge hugs

Herm and Rookie hope you guys are healing great

That was obscene, toward the end I was doing "I" Pull - Ups.

Note to self: when on vacation w Herm, expect to WOD hard!!! Fudge, that WOD killed me! My sweetiepie's one-armed workout was friggin AWESOME!!! Herm forgot to add that we also rowed 500m before to warm-up and 1000m after. Good pratice for me, and fab to have him there to correct all i"ve been doing wrong. MUCH APPRECIATED!! :)

M/28/165
As Rx'd: 27:56
L Pull-Ups sucked.
I'm kinda surprised I finished.
Need to work on L Pull-Ups and HSPU's

38/m/5'11/165 (1/2 day)

1 round for time of:
21 30# db sn, right arm
21 bent knee pull-ups
21 30# db sn, left arm
21 knees to elbows
10:33

15 minutes on elliptical, D=1.2 (12.5)

25/M/5'9/165

28:40 2nd and 3rd round on did normal pullups

29:45

snatch L/R as RX -form got better (or perhaps I was getting delusional...accepted)
Pullups..that is another matter.
tuck pullups...first round
by the end of the second round I was doing 1/2 tuck pull ups then jumping pullups. (Low bar at gym)
Kept that same combo to the end.

I will have to catch Taking Chance tomorrow at 7:30. Having done more than a couple funerals and given away too many flags I don't think that I really want a lot of company when I watch that one.

Good day for a Hero WOD.

RicT

29yo, 5'11", 173lbs

Time: 43:23

Just a bit over my best time of 42:35 from last time, which was my first attempt. This one is grueling. My L-pullup form seems a little better, but they're still a chore at this quantity.

Out of respect to these fine Warriors it would be nice to complete the Hero workouts as RX'd, but I just couldn't get it done. Did my best, and I intend to do better next time.

30# Snatches; 21,21,21

L-pullups; 21,14,7

38 minutes

Semper Fi

not pretty at all.
subbed 1 regular pull-up and 1 knees to elbows per L-pull-up

3 Rounds:
Snatches with 30 lbs

53:37 min

Nothing to be proud of

105 Snatch pr
135 CNJ x 6
165x2 CNJ
Practice today

6 days active rest after 8 weeks periodization.

31:41

3rds:
21 Full squat snatch, 95lb barbell
21 Towel L pull-ups
21 Full squat snatch, 95lb barbell
21 Towel L pull-ups

No dumbbells, had to use barbell.
L pull-ups broke down at the end of the second round.

26.14 - not as rx'd

First Round: snatches with 35# dumbell
14 L pullups after right arm, 14 after left arm
L drooped a lot.

2nd and 3rd rounds: as rx'd with 21 kipping pulls

Props to those who were able to do this as rx'd. Wow.

CFWU x 3 (minus pulls)

subbed 30 lb dumbell thruster for 1-arm snatches

CFSB: shoulder press 5 x 120, 125, 130(4,1); 15 x 85. Then 21 R 50#kb snatch, 21 L kb snatch, 21 L-pullups. 12:22. Ran out of time and, um, er, energy. Cheat night awaits! Food that is.

3 rounds:
20# dumbbell snatch, 21 reps, right arm
21 knee-raised pull-ups
20# dumbbell snatch, 21 reps, left arm
21 knee-raised pull-ups

Time: 34:31

This workout was no joke

greg a warmup

38:20

subs:
rounds 1 &2: 30# and tuck pullups (midline stabilized0
round 3: 40# and tuck pullups

followed by handstand work.

On the snatch, i can't drop into a full squat so they were somewhat in between a power/squat on the catch. getting there, and my overhead squats are about 2/3 deep where they should be, so hopefully i'll be able to start adding weight soon.

messed this one up bad - I was 16 min just to get through 1 round and that was with kind of crunch pull ups rather than full L-pull-ups.

as rx'd 31:44

I couldn't have done 1 round of this - much respect to Joshie. Not yost for the WOD, but for everything he did for the rest of us.

21 jumping pu
21 1-pood kb squat snatches rt hand
21 kte
21 jumping pu
21 1-pd kb squat snatches lft hand

3 rounds

12:40

Subbed kips for L pullups...just wayyy too many.
otherwise as rx'd 18:33

I couldn't have done 1 round of this - much respect to Joshie. Not yost for the WOD, but for everything he did for the rest of us.

21 jumping pu
21 1-pood kb squat snatches rt hand
21 kte
21 jumping pu
21 1-pd kb squat snatches lft hand

3 rounds

12:40

I couldn't have done 1 round of this - much respect to Joshie. Not yost for the WOD, but for everything he did for the rest of us.

21 jumping pu
21 1-pood kb squat snatches rt hand
21 kte
21 jumping pu
21 1-pd kb squat snatches lft hand

3 rounds

12:40

I knew it was going to be hard. I didn't rest yesterday like I should have.

As rx'd 33:28

Sub 25 min next time. This was my first time doing dumbbell snatches. The L pull ups were hard after doing a whole bunch yesterday.

I snowboarded for about 4 hours after. Watched a little of the Dew Tour. Half pipe finals are tomorrow.

38:40

L-Pull ups started getting sloppy by the end of the WOD.

Bad Idea doing the "Josh" HERO WOD, on the rest day!

m/18/173
as RXED 30:16

30:46 as rx'd
Still have trouble full straightening my elbows at the bottom of the l-pull-ups. Need to work on that.

F/38/5'6"/140

15# DB snatches
Kipping pullups

10:30

M/41/5'11"/190

--40# DB snatches
--Most of 1st set of pullups were L pullups; 2nd set was regular pullups

12:38

Subbed

Three rounds for time:
25lb db snatches, 21 reps, right arm
15 deadhang pull-ups
25lb db snatches, 21 reps, left arm
15 deadhang pull-ups

30:12

L-sit practice after WOD

27m/6'6"/225

27:31 sub reg pullups

Full squat snatch killed me

I also scaled this way down. I could have done the snatches fine but I can't do that many pullups (I've been plato'd at about 10 strict pullups for like a year now), so I did 21-15-9 doing kipping/jumping pullups

25m/5'9"/173
did it and it was hard, sub the 40lbs snatch for 35lbs.
time 37:o3

32m/6'/175

As rx'd 24:22.

Joshie.

25# dumbell squat snatch
1st round knee tuck negative pull-ups
2nd and third round jumping pull-ups
31:13
NJP
15# dumbell squat snatch
Knee tuck Negative pull-ups
2nd and third round knee tuck Negative pull-ups were band assisted

Thank you to all our military men and women, and to Joshie and the others who gave their lives for our freedom. We are grateful for all of you.

M 38 5'10" 149#

3 RFT:
15 DB snatch left (weak side first)
15 kipping pullups
15 DB snatch right
15 kipping pullups

all DB snatches with 35# dumbbell, ass to ankles like the video

Oh, ouch. Cramp city after loading the dumbbell in the car.

31:48.25 => first attempt at this WOD.

(Thanks, SSG Joshua Whitaker, for your service.)

Bingo-- every time you post one of your tributes, it's better than the one before! As a past generation SF'er, who has a son that's "been there & done that"--and still is, I find myslef working just a bit harder on the "hero" WOD's, in memory of the guys and gals who didn't make it home.
"Joshie"

Complete three rounds for time of:
35 pound Dumbbell snatch (heaviest I could find in this small town), 21 reps, right arm
21 L Pull-ups
35 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
11:45

#62 Becca,

Thanks for the advice!

OI! I'm a dope! Only one round--no wonder the time seemed to fast!

OK! I'm a dope! Only one round, instead of three. No wonder my time seemed so fast! Duh!

53:08 (55 pound Dumbbell snatch)

wu x 3:pull-5, sit-10, dip-10, squat-10, be-10, push-10

35 ish

Not as Rx'd, taking an easy week

subbed 35 lb. dumbbell for all rounds
Rnd 1: Prescribed reps on all
Rnd 2 & 3: 11 reps of each exercise.

did all L-pullups rx'd but they are really slow going for me.

23'19"
21-21-5-5-7-5 L-pullups
Snatch as rx

WOD scaled down a bit...
23:14:75
21 barbell squat snatch
12 knee-tuck pull-ups
15 barbell squat snatch
12 knee-tuck pull-ups
15 barbell squat snatch
12 knee-tuck pull-ups
15 barbell squat snatch
12 knee-tuck pull-ups
800-meter run

CFWU2 pullups at 5

Joshie
42 lb dumbell
L-pullups on the first 2 rounds
N-pullups on the last round

49:59

27:34 as Rx'd

weird, my right side felt gimpy but I am right handed and have no shoulder problems...WTF mate?

Oh, and the L-Pullups were the surprisingly difficult part of the workout, but I did Murph yesterday...Soy estupido!

M/47/5'11"/190

Great workout at North Macon Crossfit! Thanks Howard. Looking forward to working out Monday.

50 KB Swings 44#
40 Squats
30 Pushups
20 Box Jumps
10 Pullups

2 Rounds: 15:08

As rx'd. Time: 26:37

Some bend in knees on my L holds, but got my butt down low on almost all of my snatches.

My form was pretty good.. that said, my wife, fitmom, was an inspiration. Her form was absolutely stellar!!! Perfectly straight legs, butt below parallel.

Great WOD.

as rx'd
Each set sub:
15 L Pullups, 6 regular
30lb db snatch
16:00

M/32/6'2"/185

WU:
5x run 50m, 5 burpees, run 50m, 5 box jumps

WOD:
1 RFT
21x 30# db snatch, right arm
21x L-situp
21x 30# db snatch, left arm
21x L-situp
14:53

Thanks to all the servicemen and servicewomen sacrificing and risking what most of us take for granted.

22:09 3 seconds slower than last time

subbed 21 pullups and L-sits per ound for L-pullups.

3 sets scap pushups 20 reps
3 sets Zervher squats 115lbs

completed 2/3 rounds:

21 DSRH 40lb
21 L-pull-ups
21 DSLH 40lb
21 dead hang pull-ups

21 DSRH-40lb
21 Dead hang pull-ups
21 DSLF- 40lb
21 dead hang pull-ups- basically 1 at a time-failure!
snatches were no problem, but pull-ups killed me today.

Joshie got the best of me this time

M/30/ 188/ 6'2"

I felt bad that I didn't have enough time to finish this. I had to waaaay sub it:

rnd 1: 40# squat snatch 21 reps
21 L-sit pullups
40# squat snatch 21 reps
(saw I didn't have enough time to finish)
21 kipping pullups

rnd 2: 2 40# dumb bells squat clean and press
21 pull-ups
2 40# dumb bells squat clean and press
21 pull-ups

20:05 and got kicked out of gym

*not as much output as original.. just did the math..grr*

had to stop to get to a going away party for a buddy deploying!!! I'll make it up later.

way to kickass JP!!!

Not quite sure what I just did but it was far from as Rx'd. For some reason I thought my feet were supposed to come off the ground with each snatch.
Possibly the worst dumbbell snatcher in CrossFit history.
Pullups were mixture of L's, h's, kips, etc.
38:37

woah thats gonna ruin me!!!!!
awesome picture of an awesome tackle LOVE MY RUGBY

I thought this looked awful when I saw it. It was worse than I thought.

snatches as rxed, do not have the legroom for the L pullups, subbed by doing 21 pullups followed by 21 ghd situps

3 rounds

27:22

27M 6'5" 230#

As rx'd

37 mins 04

L Sit Pull Ups were trying.... sets of 4-5 by the end.

RIP Josh.

M/40/6'0"/155

Had my daughter's birthday party at a gymnastics place. During the party, I worked MUs. So much easier with the rings up high. I also worked handstands, vaults and trampoline. The coach there taught me how to do a flip from the long trampoline onto a mat. Lots of vaults into the foam pit. Not as tiring as Joshie, but it was quality time with my daughter and good skills work.

17:23 w/ sub

Did 10 x negative L-PUs instead of 21 positives. DB snatches as rx'd.

31:45

M/33/188. In Dominican did this wod with mom of 3 in the resorts globo gym ha ha !! Lots of staring!!!!! Dumbells only had 25 pounders did l pullups off the smith machine lots of fun !!!! Cheers it's 85 and sunny !!

m/24/140

As Rx'd:
29:30

L-pull ups were killer.

Not quite RX'D due to time constraints.
only sets of 15 L-PU for rounds 2 and 3.

"Josh" (-24 L-PUs)
32:06

What an asskicker!

Not sure if it was the poor nutrition this last couple of days, or still tiered from Thursday's WOD, or the hour of chipping ice before I went to the gym, but my tank was empty today!

Only got through 2 rounds before I had to call it. 29:47

First round
21 15# DB right-hand snatches
21 Band assisted L-Sits in the smith machine
21 15# DB left-hand snatches
21 Band assisted L-Sits in the smith machine

Second round
15 12.5# DB right-hand snatches
15 Graviton-assisted pullups BW-60
15 12.5# DB right-hand snatches
15 Graviton-assisted pullups BW-80

As Rx'd

42:04

M/35/175

As Rx'd

42:04

M/43/6'/198

Well, I agree with quite a few of the post...that this looked easier on paper than in the box.

I started with the greatest of intentions but then....REALITY! set in..

20# DB snatches R/arm
10 kipping PUs
10 KTE
20# DB snatches L/arm
10 kipping PUs
10 KTE
X 3

35:50

Made my rings this evening. They're AWESOME! Even got to try them out.
Instead of Nylon rope inside the rings I used 3/16" chain rated for 330lbs.

Materials...$14.00
Labor.......1/2 an hour
Results.....Priceless

GEORGE: M/40y/5'08"/156#

WOD: "Joshie" as Rx'd.

TIME: 01:07:13

NOTES:
#@!!@$%&*@#$!! That was rough.
I should've scaled down from 40#. I was only able to do 1-3 Dumbell Snatches at a time. Squat Snatch technique improved. This video helped: http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv
L Pull Ups were easy by comparison.

Well... here goes....

At first I only did
21 snatches right arm 40lb
21 l-pullups
21 snatches left arm 40lb
21 l pullups

2nd round
30 snatches right arm
21
30
21

3rd round
30
21
30
Then my wife called and I had to get home
44 minutes..
sucked.

m/32/230/69"

I said power snatches. I meant to squat DB snatches.

Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

I wimped out and gave up after the second round.

25:48

At the family cabin in the mountains - we did the following workout; 1 min. progression kettlebell swing ladder.

58/M/195 KBS @ 35lbs with 20lb weight vest - 18 rounds.

48/F/125 KBS @ 35 lbs - 14 rounds + 12 swings

Post - 3.5 hours x-country skiing - life is good

M/39/5'6"/193

01:07:09

Could've been done quicker, but I met a fellow Crossfitter for the FIRST TIME! He asked me if I was doing "Joshie"... blew me away. I haven't ever met anybody else doing this. So - I took plenty of opportunity to rest and compare notes. He's a few days behind, so he was getting a preview of the pain.

Thought the DB snatches were a cinch. Loved 'em. HATED the L pull-ups. Although, I found I could kip in the L configuration a bit. Thank God, because to get all 126, I needed SOME kind of assistance.

Got some great looks throwing the 40 around like a toy. :)

M/31/5"7/195
Glad to see I am not the only one who has trouble with pull ups. I've been fueling like a horse so I know it isn't nutrition, been sick with sinus congestion and such plus I am still weak from yesterdays wod. I wanted to get as much benefit to my phosphagen pathways as possible so I would rather do it fast and hard than spend forever resting, doing 1 or two pullups a minute. I am not built for endurance anyway, lots of type IIb muscle.
Did sets of 10 pullups anyway I could. first set I got to 6 or so, then 4. next set did 4, 4, 2. last set was pathetic 2,2,2,1,1,1 jumping, 1 jumping.
otherwise as rx'd
17:40

Mine went a little more like this:
Rd 1
30 lbs Kettlebell snatch * 21 right arm
21 L pull ups
30 lbs kettlebell snath * 21 left arm
21 L pukk ups

Rd 2
25 lbs Kettlebell snatch * 21 right arm
21 L pull ups
25 lbs kettlebell snath * 21 left arm
21 L pukk ups

Rd 3
30 lbs kettlebell snatch * 10 right arm
30 lbs kettlebell snatch * 10 left arm
NO PULL UPS for rd 3 :-(
do beat up

took me over an hour

2 rds as rx'd:

28:37

21 40# right arm snatches
7 tuck pull-ups
28 ring row
28 knee ups
21 40# left arm snatches
++++++++++++
21 40# right arm snatches
42 ring row
42 knee ups
21 40# left arm snatches
++++++++++++
21 35# right arm snatches
42 ring row
42 knee ups
21 35# left arm snatches

took 1:21:08, i.e. forever.

21 minutes with 14 kgs, trying to take it easy for the PT test, though I don't think I know the definition...Been doing crossfit for 4 months and it is awesome.

29:32 as rx'd.

Tough WOD! All sets were broken.

3 rounds:

1.5 pood kb snatch - 15 reps
21 L-pull ups
1.5 pood kb snatch - 15 reps
21 L-pull ups

Time - 21:09

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

As Rx'd 44:30

Thanks for being there Joshie, Peace be with you.

OooRahh CrossFit

M/31/80kg/178cm

Whew, had to scale that one. I don't have a decent L-sit yet, let alone L-pullups.

2 rounds:
21 dumbell snatches, left arm (18kg)
15 tuck-sit pullups
21 dumbell snatches, right arm (18kg)
15 tuck-sit pullups

29:58

Will do some skill work later on with dumbell overhead squats and L-sits on the parallettes.

Well scaled:

3 rounds:
10 dumbell snatches (right arm) at 6kg
10 N pull ups
10 dumbell snatches (left arm) at 6kg
10 N pull ups

29:31

Saturday @ Brand X

3-person team workout
Buy In
5:00
200 m run
1 rope climb
10 pushups
20 squats

WOD
Team member A runs a 400 m while B & C complete exercises. When A is done, B hits the 400 m and A & C repeat the exercises. Then C runs and A & B perform exercises. So everybody runs once and performs the exercises twice per round. This was untimed.

50 45#/35# shoulder press
25 HSPU

50 45#/35# push press
25 ring dips

50 45#/35# push jerks
25 pushups

Cash Out -
5:00
cartwheels
L sits
skin the cats

that workout effed me in.
barely did any L-pull ups, did some tuck ones, then eventually just kipped
im going to have to work hard on this L things from now on!!!!

20/m/5'11"/175

WOD as rx'd but with L-sit pull ups
16:15

Still shaking an hour later, great workout!
Mum also did it, she is riduculously fit though:
48/f/5'6"/130

WOD but with L-sit pull ups and 20 pound snatches
13:05

She tells me her traps are also still burning.

Weight as rx'd. Need to work on L-PU's. Started okay but deteriorated into leg raise/L-pu's. Still PR'd it though:

32:57

22:13 - Seriously scaled this workout.
20lb squat snatches - never had to revert to power snatches - full squat on every one!
Combination of knees to elbows and jumping L-pullups with ugly drooping legs

As rx'd

26:10

I hate you "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
L Pull-ups I could only do 2
40 pound Dumbbell snatch, 21 reps, left arm
L Pull-ups I could only do 2

I also find it hard to get a good squat on the snatch. Oh my god did I just say that?!

as RX'D(to the best of my ability @ the moment):

24:23... end of 2ond rnd L-pullup started to falter. By the 3rd rnd they were more like bent knee L-pullups. wanted to keep the intensity up.

sub 12.5kg db , scale to 11 reps : 14min40

26:08 and a lot of blood coming out my hands!

Regarding comment 401: we were in fact not doing L-sit Pull ups but inverted rows, which I found tough enough. I have some work to do before I can get close to doing 126 L Pull Ups!

The picture of the day is very, very nice!

All crossfitters should ask themselves, what do you get if you combine a gymnast, an olymic lifter and a sprinter? The answer is simple, you get a rugby player. The reason I play rugby is beacause it is the mest demanding and athletic sport I ever tried.

no rx'd today, 120 min of indoor Rugby training.

m/33/165

Much as I want to do the hero workouts as rx'd, I had to do a scaled Joshie.

30# db snatch, right hand x 21
10 L-pulls
30# db snatch, left hand x 21
10 L-pulls

Time - 37:12

used 55lb db
knee to chest pull ups after first set
29:17

In Akron, OH at CrossFit Legacy

CFWU
Front Squat Skill Tng
Workout for time:
Complete Five Rounds
12 x 115lb FS
24 x Pull-Up

18:15

I still have a horrible kip that the trainers helped me correct through the first three rounds, but by round four I had to go with jumping kips since my arms were somked and my hands started to lose skin. I also stayed after the group workout to do some squat therapy. CrossFit Legacy has tow great trainers and are moving to a larger facility in the near future.

Joshie' DBSquats as Rx'd 40#

with half bent 'L-sit' PU (bottom half of legs were dangling)

37:05 (ouch, that was not fun)

CFSB- Heavy METCON

Franish: 135# 12/9/6 thrusters 28/18/12 PU
19:30

Somehow, we missed the "3 rounds" part of this and only did 1! No wonder it took so much longer last time--the improvement seemed too phenomenal! Aaargh! How embarrassing!

L Pull-ups failed so I scaled them back.

40 pound Dumbbell snatch, 21 reps, right arm
10 - 8 - 8 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
10 - 8 - 8 L Pull-ups

22:33

We did Trevor!

Matt - 2 rounds:
20 pound dumbbell snatch, 21 reps, right arm
21 pull-ups 52# assist
20 pound dumbbell snatch, 21 reps, left arm
21 pull-ups 52# assist
22:54

Karen - 3 rounds:
10 pound dumbbell snatch, 21 reps, right arm
21 pull-ups 76-82# assist
10 pound dumbbell snatch, 21 reps, left arm
21 pull-ups 76-82# assist
A few minutes more than Matt.

Tough workout -- decided to bail after 2 rounds since the Suunto TE was already at 3.2 and I was feeling pretty wiped out.

m/36/195

5 rh snatch - PVC pipe
5 L p/u
5 lh snatch - PVC pipe
5 L p/u

2 rounds

Trying to figure out how to rehab my knee.

M/22/5'9"/160/081708

Rx'd

32:53

24:52 as Rx'd Full Squat snatches and full extension L-Pullups, Most L's were 1 and 2reps at a time. Love it!!!!!!

27:50 Used power snatches, I don't have the flexibility yet. L Pullups were hard!

L Pullups were some work!
M/26/175
RX'd-37:49
Couldv'e gone a lil faster, but concentrated on form and just getting thru this one. Great workout either way though.
B
PS-why when 'fran' comes up, 1100 people post times, but when a workout like this comes up, under 500 people post? lol

Buy in
Dyn Stretching
Sh Press in kg 22 x5 / 28 x5 / 35 x3

ME Shoulder x5 Press in kg
38 / 40 PR / 41 PR
High Rep 31kg x15 PR

No metcon today

Cash out
Stretching
Handstand holds

No WOD.

Had a 5 hour Krav Maga Level 2 Test on 2/21

just two rounds and with only 35 lbs, still took 34:30. Previous, going for 3 rep max dead, 335 for 2 and 5" or so on third. Got the third about 90 seconds later. Also worked some cleans.

Worked muscle ups yesterday, got 18 in 30 minutes. Goal 30 in 30 minutes.

10 mile race in Blacksburg Classic in 1:18:36 (PR)
Ran 5 years ago in 1:21:46
Thanks CF!

form and ROM

42:53

rd 1 - 40#
rd 2 - 25#
rd 3 - 30#

Mark
As rx'd 49:11
First time using 40 lbs.
All L's were singles with full range of motion. Needs work.

did this and then the front squats from tomorrow.

only did 2 rounds as rx'd so that I would still have some juice left.

time: 30'01

CFWU- minus pu's
15lb snatches
30assisted pu's
31:49

Got called into work only 2 rounds 23:43with 45lb db and L pullups turned into bent knee but was able to go to full ext. at bottom.

used a 35 lb kettlebell for snatches. All else as rx'd:

28:59

m/31/5'11/177

Rx'd

33:54 pr by 8 min or so

WOD Joshie
as rx'd,
43.33.
absolutely f#$%6*n brutal !thought it was never gonnae end ,started to get a rythym with the d/b snatches near the end ,found it easier with my weaker,right arm ! wierd
need to practice d/b snatches,but i said that the last time they were in a wod. not enough hours in a day.

Approx. 35 minutes, subbed 30 lbs for snatches, did a snatch to shoulder level, squatted, then raised overhead. Shoulder are still too inflexible to do correctly. Pullups a mixture of L and N (knee up).

WOD - 50:21 [50y/m/11st/70"]

(mod: 35# bar for 24 snatch/set = same total weight)

Once again I am humbled by the fitness level of you people...hoo-yah!!

RIP Joshie...GBU, GBA.

Playing catchup after a screwy day after a screwy travel week...

Warmup: 3x10 pushup, toe-touch sit up, single-unders, squat, bench dips, and stretches

WOD:

3 rounds for time:

21 x 20# DB power snatch (rt)
20 knee-tuck jumps
21 x 20# DB power snatch (lft)
20 knee tuck jumps

13:50

24:21...I hate Joshie!
Subbed 20lb db (bad left shoulder)
And kipping pullups past 1st round.

Still haven't done this one yet. Was sort of looking forward to the challenge today, but my schedule wouldn't allow it. Instead, I ran hill sprints behind my house - 10 sprints up the 130yd hill at approximately 30 secs/sprint and 60 second walk back down before sprinting up immediately. Total time of about 16 minutes.

33 min as rx'd.

33 min as rx'd.

29:56 modified:
sub 14 snatches
sub 7L-Pullups

Just don't have it today. Everything feels off
21 L arm power snatches 40#
21 jumping L pullups
21 R arm power snatches 40#
3 rds

24:48

I either don't have the shoulder or hip flexability to do snatches. Either that or my core is way too weak. And I continue to suck at pullups. I just don't seem to be improving in those at all and I'm at a loss of how to get better. Guess I'll just keep plug'in away.

WU: 3K row in 11:31, 2 sets of 15 GHD sit ups & hip extensions, stretching

Sub'd mostly power snatches after starting the first set. My form did not feel good at all with the squat and weight overhead in one arm.

WOD: 29:08

That was an f-ton of L pull ups. My sets were all broken into sets of 2-5. I think the worst part of this workout is feeling like I have the gas on the L pulls and just not having anymore strength. Based on the other posts, it looks like I am not the only one who got his ass kicked by Joshie.

Joshie with feet down between every L-pull-up rep and scaled to 30#DB

34:54

This workout worked me over I need to get better at this. I posted a time of 33:43. I will definitely do better next time.

as rx'd

26:26

had to modify this one a bit.

snatches as rxed
L pullups sets of 11

24:00

my legs and abs are killing me

www.fitrugby.com

great to see the pics of the 7's tournament. Great WOD. Rugby fitness and crossfit go hand in hand...with a splash of crossfit endurance

F/45/5'2"/126

Modified for ankle injury: 3 rounds of

body weight squats, 21 reps
15# dumbbell hang power snatch, 21 reps, right arm
21 pull-ups (Grav@40#)
10 knee to elbows
body weight squats, 21 reps
15# dumbbell hang power snatch, 21 reps, left arm
21 pull-ups (Grav@40#)
10 knee to elbows

36:23

As Rx/ed = 34:20

Time: 35:17. L pullups turned into Z's quickly. Honestly didn't think I'd finish this one.

40 minutesish, 2 rounds. good amount of breaks.
im recovering from a cold and didn't have too much in me.

did outside this morning in 30 something degree weather; rain then light snow then rain again.

32:44 as prescribed

34/165/male

pathetic L-pullups

18 mins.

done at crossfit weekend afternoon group

25 pound dumbbell snatch
L pull ups as RX except had to eliminate last 21 L pull ups due to time constraints.

About 41 minutes. Brutal. 21 straight L pull ups were really hard. I probably should have scaled the number of L pull ups maybe 15. L pull ups were sets of 3 almost the whole way through.

25# dumbbell snatch

1st round: 21 L pull ups
2nd round: 21 straight pull ups
3rd round: 7 knees to elbows, 7 pull ups, 7 L pullups

35 min

I almost didnt do this work out and then i listened to the video of Coach talking about how we need to work on what we hate, and L-pull ups is def something i hate, so here it is:

Male, 5'7, Age 23, 168 lbs

Joshie as Rx'd

28:45

(first time)

m /43 /5'11" /80kg

49:17

First round of snatches were full squat, second and third round were only half/quarter squat. Legs were getting tired, but mostly my shoulder didn't have the stability to safely stabilise the weight in the full squat and felt like it was going to come out of it's socket on a couple of reps.
Only the first few LPU's were L, all the rest were N, but they were 'good' N's.

One week of crossfit down. This was a marathon WOD for me, but I was determined to get to the end and do it with the rx'd weight. Lighter weight made it too easy to cheat the movement and just hoist it up with the shoulder rather than pull myself underneath it. Will have to practice the DB snatches though to get the shoulder stabilisers stronger.

35/m/187/6'2
w/ 35 lbs (rehabing pat. bursitis)
25:44

43/170

Only did two rounds:
Subbed 35 lbs for snatches
L pullups as rx'd

29:03

EJ
M/35/170
29:45
STRICT L PULLS AND POWER SNATCH (DIDNT KNOW IT WAS A SQUAT SNATCH)
EJ

hardcore WOD
put me in my place massively. have a lot of forging left to do before im elite.

Snatches were dead on
L pull ups... not so much
first two rounds were good with a couple breaks, last round was tuff, lots of breaks

29:17

m35/170/5'8"

as rx'd in 42:19

Figured it out after the 1st round

33:51

35# db
53.10

27/m/76kg

28:06

L Pullups about 3/4 ROM

done Saturday

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

work work

back to the big box at nite for:

400m run, cfwu, warm-up db snatches 30, 35, 40 lb

WOD: "Joshie" as rx'd
got thru 1 round and then had to take time to tape the left hand, got thru round 2 + 21 x db snatch right arm... and then the fire alarm sounded. everyone evacuated to the ground floor to wait for the ok to go back.... and i left... irritated.

time = 25 minutes for 2 rounds + 21 db snatches (rt arm)

40# db snatch = wow! the first round 21 right side went ok, and then the left arm set wuz a challenge... and round 2 wuz a struggle on both right and left!

i wuz so pissed off that i had to cut it after the right arm set of round 3. that stupid fire alarm has gone off during my workout way too many times. yes; i could've done the whole workout @ CFNoHo, but i had gone to 24hr with hopes of sittin in the sauna for a bit post-WOD. things didn't turn out as planned. o wellz.

m27/6'/215
CFWU
As rx'd 29:01

m/20/5'8/158

33:27as rx'd

As rx'd 45:32

I've never done so many L pull ups before...that was almost 100 more than I've ever done in one day! I could have cut my time almost in half if I subbed in regular pull ups but I did it as rx'd, even though it took me 45 min. I figure if Sgt. Joshua never gave up, I could hardly do it in a WOD in his honor.

May Sgt. Joshua's soul and the souls of all the faithful departed, through the mercy of God, rest in peace.

CFWU x3

26:08
as Rx'd

Chris

25lb snatch
21-21-15-15-9-9 pullups

26:12

as rx'd unfortunately

31:10 for future F- the L pull ups

Fatigue set in half way up the first set of pullups and i had to got to just knees up instead of legs straight out. Otherwise as Rx'd.

Webb: 8:41
Rizzo: first crossfit WOD. Reached failure at halfway through 2nd set of pullups...8:50.

m27/183/86

as rx'd used 24kg kettlebell for snatches

22:36min

28:02

18.58 (pr)

22:10

m/32/175

As rx'd
29:27

Scaled to "Pack" as per Brand X (except they Rx 30 lb. dumbbell, I only have 25's):

Complete three rounds for time of:
25 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
25 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

Time: 22:30

The snatches were pretty easy, I don't know that I really needed the scale down there. I was hoping the scale down for L pull-ups would be fewer reps...no such luck. They were brutal. At the end I was doing onesies.

3 rounds
40# db snatch left arm 40 reps
21 reg pull ups
40# db snatch right arm 40 reps
21 reg pull ups
47:32 (1st Time doing this WOD)

misread snatch and did 40 reps each arm each round instead of only 21 reps

as rx'd

36:45

ouchie ouchie

M/ 35/ 132 lbs/ 5'-6"
As required:
Round 1: about 9:00
Round 2: about 9:00
Round 3: did reps of 6 not 21 due to time restarint: about 3:30
I did the 090218 WOD on Friday, the 090219 WOD on Saturday and played a ton with the kids over the weekend including swimming at the gym's pool. I was a little flat on the WOD, but it's great. I'm starting to get the timing on when to jump with the dumbells. That makes all the difference.. timing to keep the momentum on the jump and not pull to early or late.
Thanks coach Burgener.(Jump and Land)

MOD'd as:
25lb db used (no 40lb avail @ home)
sub'd L-pullup reps 10 instead of 21

18:15

29:59 as rx'd

28.24 doing the workout instructed none of this substituded stuff :P

32/m/6'2"/202

Did something a little different, but taxed the core nonetheless.

Strength work: DL - 295x3, 315x3,3
Metcon (from Front Range CF):
21-15-9 reps for time of:
95lb OH Squat
Knees to Elbows

6:44

The KTEs were really hard at the end. All OHS unbroken.

Phil 4:13

Scaled the L-pullups. Everything hurts after this one.

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
10 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
10 L Pull-ups

25:35

Very Humbled,

Couldn't even come close today. Had to scale it like crazy. My left shoulder was so impinged that I couldn't straighten it out until I was standing. Didn't even know I was so messed up. Anyway, day by day.

24:11

21 reps right arm (fine) with 15lbs
11 L-sits
21 reps left arm (very painful) with 15lbs
11 L-sits
21 reps right arm (smooth) with 15lbs
11 L-sits
21 reps left arm (very painful) with 15lbs
11 L-sits

36:12 w/ kipping pu's

36:12 kipping pu's

17:50 with 40# db and L pull-ups, but scaled to 10 reps (not 21).

34/m/200

ZERO facilities........ did HSPU and pistol practice

M/41/5'6"/167

35lb dumbbell snatches
L pull-ups as rx'd

3 rounds in 45:30

Scaled to 2 rounds.

27:24

16:50
the L's sucked

Dont have enough flexibility to do squat snatches yet, can't get the weight over my head in the full squat.

Subbed power snatches for squat snatches, otherwise as Rx'd

33:18, whew!

49:13
w/ 30 lb dumbells
had to switch to 20 lb. medicine ball overhead squats because of knee pain on 3rd rnd.

48:57

30 lb dumbells

30 yom
129lbs

25lb Dumbbells
11 pull ups per round
Reasonable pace, but time not recorded

increase pull ups to 13 per round

combined with 5x3 front squats as follows:

3x:
10 snatch, right arm
10 L-pulls
10 snatch, left arm
10 L-pulls

front squat:
135x3,185x3,225x3 (could have done more but ran out of time)

Snatch weight as Rx'd depth was terrible
Pull ups were kip

All reps as Rx'd

37:56

RIP Josh

30-m-170

today i worked on my awful swimming stroke for aprox. 1 hour.

joshie as rx'd

3250

Tried 30 lbs, it was too much to get even a decent ROM. Went down to 20 lbs.

20lb rt arm snatch x 21
21 knees up pullups
20lb lt arm snatch x 21
21 knees up pullups

Even with 20 lbs, depth was lacking in the ROM. Worked on some lighter weight ones after the workout trying to get deeper.

M/33/192/6'

L-PU morphed into H-PU after a while

round 1: 7:58
round 2: 10:00

no round 3, had to run to a meeting. No real dropoff in snatch times, but pull up time was growing.

as rx
m/42/150

28:53

23:50 - Due to time, only completed 2 rds.

30:00

scaled to 10 tuck pullups instead of 21 L-pullups

29:09
Mostly squat snatches, but probably cheated on a few.

M/24/180

34:27

Had to do 21 kipping pull-ups and L-sit held for 15 sec 10 times as a sub for L-pull-ups.

31.49
20kg KB squat snatch
L Sit toes pointed

22.m.135.65"

as rx'd
45:50(PR)

40 lb DB snatch-21 reps- right arm
pullups-10 reps
40 lb DB snatch-21 reps- left arm
pullups-10 reps

Hand ripped during pullups in 2nd round

26:38

m/24/5'6"/160

22:19
worst part was trying to hold the L position. By the end I was probably about 150 degrees (angle of abdomen to thigh) instead of the 90 I started with.
Exhausting...Exasperating...Excellent!!!

M/32/160

6'1

35:15 rx

M/47/5'9"/174

First rd as rx'd. 2nd and 3rd scaled to 30lbs.

This WOD messed me up.

43:36

M/34/190/6'2"

25:00

with 3 rounds of 21 dumbbell snatches but only 2 rounds of 21 L p/u's. Pullups were weaker than they have basically ever been today- very challenging- stopped due to time limitation and knowing one more round of p/u's would take almost as long as the workout already did.

Tough. Could only do sets of 10, weight at 30. PUs went back and forth between L and Knees up.

16:07. Shouldn't have doubled up today with the front squat workout.

Maybe next time.

male/41/5'8/174
20:56 as rx'd

First day back after some time off. This was rough.

39:31

Form was good throughout.

F/132/5'3

Had to switch to band assisted pull-ups after the first two sets because my grip started failing and I fell off the bar, stumbled backwards over the dumbell and sprained my ankle. Go me! Three weeks out from starting fire academy and I turn my ankle...genius. I finished the workout though, it took me forever! :)

Anyway, as R'xd for women with 30 lb dumbell and bands after my tumble...

58:08

m/20/162/5'9"

subbed pull-ups with tucked knees

44:46

pathetic...if i would've done l-pullups i'd still be doing this work out

I swear that the "These are squat not power snatches." was not posted there before I looked at the WOD! Oh well I did power snatches anyways with 40 pounds. The 21 L pull-ups were more like 21 jumping L pull-ups but still felt like L pull-ups none the less.

My time:
19:29.33

1st round 13 minutes
2nd round 12 minutes
3rd round: UTC - was at my max - couldn't even do a jump pull up!

Very technical. I was really pleased I didn't have to vary the weight. It actually felt light! I really enjoyed this one.

29/m/63kg

Sub 16kg kettlebell power cleans .

Time 36:16

m/185/6'3/31

As Rx'd, however late in the 2nd round and some of the 3rd the L pullups turned into more knees up, but still no kipping.

20:19

Did my own workout today.
100 pull ups, then a 5 mile run.

(I couldn't do the l-pull ups very well, and I only have 25lb dumbells at home.)

m/37/190

Did attempt it but wasn't very good. Mostly L pulls ups were poor. Used one pood Kettle bell.

17:45

m/28/5'11"/165

38:49
Scaled to 30lbs.
Pullup reps went from 21 to 11 to 7 in the 3 rnds. 1/3 true L-Pullups; 1/3 Jump to L-Pullup; 1/3 Jump pullup.

M/33/5'10"/194

35:38

M/23/6'/170

Three Rounds:

Tuck knee pullups-21 reps
40# Right Hand Snatch-21 reps
Tuck Knee pullups-21 reps
40# Left Hand Snatch-21 reps

Tuck knee pullups-15 reps
40# Right Hand Snatch-15 reps
Tuck Knee pullups-15 reps
40# Left Hand Snatch-15 reps

Tuck knee pullups-9 reps
40# Right Hand Snatch-9 reps
Tuck Knee pullups-9 reps
40# Left Hand Snatch-9 reps

Time: 14:26

28YOM
5'10''
190#

WOD as Rx'd:

23:08

42:40

CFWU 3x10

As Rx'd 24:12

Time of 24:08 Thsi one was a killer, ok just the L pullups couldn't do more than two, need the gym staff to hold up my legs - - who came up with this idea. Anyway I was able to complete with assistance.

L arm 30 lbs

M/46/170/5'7"

37:29

m/24/6.1/200

Not rx'd

Power snatches

12 L-pullups instead of 21.

19:38

M/6'5"/250lb/25
2 rds = 23:42
Ran out of time in gym.
some jumping pullups.
no L-pullups

Couple days behind.
As rx'd except 2nd and 3rd sets of pull ups were knees to chest and the very last set was kipping.

36:40

33yom@195
33:04

49 mins

m/23/6'/170lbs

26:04...don't know what was wrong with me today

40# Right Snatch: 21 reps
L-Pullups: 21 reps
40# Left Snatch: 21 reps
L-Pullups: 21 reps

40# Right Snatch: 15 reps
L-Pullups: 15 reps
40# Left Snatch: 15 reps
KneestoChest-Pullups: 15 reps

40# Right Snatch: 9 reps
KneestoChest-Pullups: 9 reps
40# Left Snatch: 9 reps
KneestoChest-Pullups: 9 reps

30:52

L-pulls were broken early and often. tried to use a variety of grips. Probably didn't get low enough consistently on DB snatches but technique was better overall than last time.

On a side-note, I really enjoy logging on to this site every day. This truly is a great community. I am very thankful that it exists. I watched Bingo's interview the other day and I can totally relate to the feeling of isolation he discussed while training in the globo-gyms. However, that feeling is quickly erased when I log on to .com. I always learn somthing new and I am constantly amazed by the efforts put forth by crossfitters and especially our brave men and women in the Armed Forces, Law Enforcement and Firefighters. Thank you Coach Glassman and all of the coaches and trainers who contribute to this awesome invention called Crossfit. sorry about the lengthy post.

subbed 30 pound dumbbell

26 minutes

first did 45 minutes of swimming

m/40/5'6"/145

subbed 20#for snatch

28:49

3 rounds:
95 lb hang snatch, 21 reps
21 pull ups

3 rounds:
95 lb hang snatch, 21reps
21 pullups

14:53

28/6'4/210/m

"Joshie"
20# dumbell snatch right arm (21 reps)
10 L-pullups 11 regular (21 reps)
20# dumbell snatch left arm (21 reps)
10 L-pullups 11 regular (21 reps)

24:19

m/39/5'4"/143

Time constrained. Reduced the snatch reps to 15 per side, and reduced the L pullup sets to 10 reps each. Also, used 30 lb dumbell for snatches instead of the prescribed 40 lb.

14:41

M/36/145

@ home, as rx'd, 33:52, PR by 1:37

modified

2 rounds about 20 mins
14 reps each
not full l sits knees bent

M/37/185/5-10

Not as As Rx'd, did only one round...idiot!

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups...3:46
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups...final time 7:55

Snatches 15, 6 then 8,7, 6
L- pull ups were 7,7,7 then 5,5,4,4,2,1.
Got down to just below level on squats, still not flexible enough to get much lower, but working on it. Training video on the site was helpful.
Oh well, do better next time

24:46

Had to scale back to knee-raised pull-ups after the first set. DB snatch form needs work on the left side

m/30/156.5

as rx'd with squat snatches

33:22

f/25/5'9/133.5

scaled to 3 rds of:

10# squat snatch, 21 reps, rt. arm
21 kipping pull-ups
10# squat snatch, 21 reps, lt. arm
21 kipping pull-ups

39:00

This was not a good workout for me, forgot my timer, but did 3 rounds, scaled of course since I have never done the DB Snatch.

RD 1
20lb left side x 15
15 kipping pullups
20lb right side x 15
15 pullups on the assist

RD 2
20lb left side x 10
10 pullups on the assist
20lb right side x 10
10 pullups on the assist

RD 3
20lb left side x 5
5 pullups on the assist
20lb right side x 5
5 pullups on the assist

I was beat after this, felt lunch coming back up but kept it at bay about half way up, rested on an incline bench waiting for my coworkers to get done with their chest workouts and almost crashed. I can feel my abs got a workout from it.

didn't even come close to completing this one, as i had time constraints, but pretty sure i could not have done it any ways... wow..

21 rt arm snatch with 40#
21 regular pull ups
21 lt arm snatch with 40#
21 PUs
15 rt arm
15 pulls
15 lt arm
15 pulls

14 mins

really hard WOD... maybe next time

F/27/5'5/120lbs

Subbed 40lbs for 20lbs (Squat Snatches)

Round 1 = Completed
Round 2 = Subbed L-pull-ups for Jump-pull-ups
Round 3 = Failed

I have never been so frustrated with a workout (ANY workout, not just CF).

M/36/67/248

Completed on 2/25/09

Modified
25# db snatches
Assisted pull-ups

Round 1 - sets of 15
Round 2 - sets of 15
Round 3 - sets of 10

Time - 21:13

Made up today...

CFWU (MUs instead of PUs/dips)

Had trouble convincing myself to drop to full squat and couldn't keep the L held well after the first round, so not as RX'd. Kept plugging away at snatches pretty well, but those L PUs were damn hard.

22:51

Take care!

completed after another Wod

2 Rounds

21 Reps
75# Power Snatch
Pull Ups

M/32/5'4"/146lbs
As RX'd
37:21

M/18/5'8"/155

Did not have full range of motion on pullups: 31:31

21/m/184

as rx'd first 2 rounds
3rd round as rx'd except, 2nd set of L's subbed N's

31:08

kinda wussed out a little on this one :(
it was still tough though!
3 rounds of:
15x R arm snatch 30#
15x kipping PU
15x L arm snatch 30#
15x kipping PU
___________________
14:37

m/26/5'11/195

As Rx'd, 36:50

Lunch was hard to eat afterwards because my stomach was so tight/sore.

Complete three rounds for time of:
17.5 kgs Dumbbell snatch, 21 reps, right arm
21 Pull-ups
17.5 kgs Dumbbell snatch, 21 reps, left arm
21 Pull-ups

35:51

Switched to regular pull-ups after first set of L pull-ups. My abs seized right up.
Hard effin' WOD.

3 rounds

25 lb Dumbbell snatch, 21 reps, right arm
21 jumping pull-ups
25 lb Dumbbell snatch, 21 reps, left arm
21 jumping pull-ups

(the first round i did tuck jump pull-ups)

35:00

Only completed two rounds
19:00

Sub'd 20 lbs dumbell
only did one round
9:08

24/m/183

This sucked! Not even close to my PR which subbed strict PUs.

Only did 1.5 rounds.

40# assisted L-PUs

19:28

Joshie subbed as follows
3 rounds for time
21 one-arm squat snatch, right arm - 25 lb. DB
21 jumping pull-ups
21 one-arm squat snatch, left arm - 25 lb. DB
21 jumping pull-ups

35:00, but probably closer to 40:00. I got a page halfway through so I had to stop and make a phone call. Stupidly I stopped my stopwatch instead of just letting it run like I should have.

as rxd:

30:45

Me: 42yo/M/5'10"/175lbs/10.5%BF

Warm Up: Greg A's Warm Up 10 reps per exercise

WOD: 12:48 (last time: 45min :>)

40lb Dumb Bell Snatches: All reps full squat snatches, both sets unbroken, the first rep, I did with my "weaker arm" and... it felt light!!! Man, I cannot even tell you what a feeling it was to do this workout :>)

L-Pull Ups: Broke these into 11 and 10 on the first set and 5-6-5-5 on the second set.

Cooldown: Box jumps and walking on hands for ten minutes, man I was stoked!

I cannot believe the difference a year of crossfitting makes (crossfitting since November 2006). I crushed this WOD and last time it crushed me, taking over 30 minutes off of this WOD felt great!!

Have Fun, Train Hard,

Billy

Modified

21 Right arm DB snatch 20kg (44lbs)
10 L Pull ups
21 Left arm DB snatch 20kg (44lbs)
10 L Pull ups

Need to work on leg flexibility to make this cleaner.

32:00

as rx'd
34.00

m/22/216

modified
20# db power snatch
10 pull-ups + 10 KNE

22:45

1 set 30# with one half sqaut snatch and one half squat clean
2 set 20 lb squat snatch
3 set same
all tuck pull up underhand
1 hr 4 min 53 sec :(

M/31/190

17.58

35lbs instead of 40lbs

After about the second set of PUs go from L's, to knees up, to crap PUs.

m/36/6'4"/97kg

Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups

Did L situps off floor using 7th rung on Smith Machine

22:27

m/35/5'9/175

CFWU - 3. Reg except 12 pushups instead of PU 2nd set. Superman. Burgener.
38:40
Better than 2/5. Thought I did it 1 other time since then but couldn't find that date.
Snatches not bad. Keep weight close to body. Reduces shoulder fatigue. Start to get under weight when dumbbell gets to waist.
L PU mostly 4+3, alternating grip.
Soreness in abs started late afternoon same day.
51:09 2/5/08

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm SUB 25 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 25 pound
21 L Pull-ups

29:36
----------------------------------------------------------------------
Compare to 080205

26:09

Modified:
20lb dumbell snatch 15 reps Right
Tucksit Pullups 15 reps
20lb dumbell snatch 15 reps Left
Tucksit pullups 15 reps
3 X 25:24

Martial arts practice first thing in the morning (constituted my warmup)

then as rx'd
I had trouble with the L-pullups. I could not bring myself to go to full extension at the bottom most of the time. Towards the end I focused on doing them one by one to get the full extension. (this means for the last 2 sets I did about half the 21 as quickly as I could and then I did the rest one at a time and I stopped in between just to make sure that I was doing the form right. This was much harder than ripping through 3/4 extensions. I liked this wod though.

37:02

CFWU
Joshie
090228 - 31:24
071222 - 39:28
M/48/181/72"

M/17/155

24:10

Joshie:

Complete three rounds for time of:
35 pound Dumbbell snatch, 21 reps, right arm
15 L Pull-ups (chin up grip)
35 pound Dumbbell snatch, 21 reps, left arm
15 L Pull-ups (chin up grip)

time: 51:38

form was poor all around. however, last time I did this workout with gravitron pull ups and roman chair leg lifts, so there has been improvement.

Not Completed

Completed on 3 Mar 09 at 0530. Used 20lb DB over a bench. Completed only 5 L-Pulls for each of the 3 sets of pulls. Used cheat pulls for the rest. Took about 45 mins. No other wieghts this workout.

The Reverend: M/31/200

As rx'd, except I did 45 instea of 40 lb dumbell for some 'dumb' reason.

25:48

Good on ya.

As Rx'd

19min 10sec

M/49/190

As Rx'd

23:28

L-pulls got sloppy at the end.

31:00

47/M/185
sub'd
35 lbs snatch
21 dip bar leg raises
21 pullups (no assist)

32:15 (PR-Last 34 something with assist PU's)

15 knees up Pull Ups
15 30lb dumbell

32.53. 30#. 70lb weight assist PUs to rest elbow.

Great one. Thank you Staff Sergeant Joshua Whitaker.

did only 2 rounds

49:02

did 10 rds of

10 l- pullups
10 hspu's

did not keep time!!!

Rx'd
95% of them were squat snatches
23:29

used 25 lbs instead of 40 cuz my snatch isn't that strong. Also subbed knee up pull ups.

24:40

Subbed 25# dumbells to practice the motion I suck at. Everything else as Rxd
43:12

Scaled to 35lbs. My left hand jerk needs to get deeper.

Hard workout but very enjoyable.

Time: 32:01

29:15

35# db

33 yom 204 lbs.

Time= 36:30 for two rounds.

First time really attempting dumbell snatches. Scaled to 30 lbs. and two rounds. My L-pullups turned out to be a weird throw my legs into an L kipping type pull up. Actually started round three and did 5 snatches with right arm but I was smoked so I DNF.

28/m/185

9:21

had a strange feeling when I finished that I was missing something...it was the other two rounds.

34.40
found out afterward that I subbed L pullup for standard pullup cause i didn't read the workout properly.

cam

36 min.

sub. 90 degree knees pull up vs. L pullup

30# dumbbell, full squat snatches
jumping to eccentric L-pullups

55:00

1st set right snatch unbroken
2nd set right 7 x 3
3rd set right 11 + 10
All sets left snatch 7 x 3

1st and 2nd rounds of pullups 7 x 3
3rd round (4 + 3) x 3

I think I could have gone heavier on the snatch. Not sure how to progress the L-pullups to something more challenging, but not impossible (my consecutive deadhang max is 5 pullups).

44/m/166

sub up KB snatch (53)

36:04

finished all L-PU's, form sagged at the end

M 36/64"/150 Completed on 23 Mar 2009
CFWU X 3 (minus Pull-ups)
Almost rx - didn't read the FULL squat snatches.

Used 40 pound dumbbell one arm power snatch
L pull-ups were broken into sets almost from beginning, but did every single one of them

24:20 too many breaks on the L Pull-ups!

0000000000000000000000000
30/m/165/5'6"
32:39 as Rx'd

trying to go as low as possible on squat snatches

25:59 as Rx'd (PR by 6:05)

1:18
Subbed 20 lb dumbell and level 8 gravitron

32:40
sub'd 35# DB & kipped to L position

cfwu x 1
wod
rd1 14:04
rd2 16:32 only 16 db snatches each arm
rd3 18:40 only 16 db snatches each arm
TOTAL 49:16

accidentally did power snatches

TIME - 34:51

Meyer- 42:36 PR Power snatches with weak squat
weak L's- done at home

Stocker- 65 lb push press- 26:40

Harbaugh- < 26:40 as Rx'd

35m185
50# snatches

33:30

D
still injured

subbed 21X 5sec L-hang + 21 push-ups

14:36

not quite rx I jacked it up
21 L pullups
21 right then left snatch
42 L pullups
21 right then left snatch
42 L pullups
21 right then left snatch
21 L pullups

no excuses 40:01

subbed 15 lb db and reg. pull-ups
28:08

1st time doing this wod

As RX'd
29:32
In the basement gym of my JSS in sunny downtown Baghdad!

31:16 as RX'd

31:45
subbed kip's for L's