Sounds Fun! Haven't done this one yet.

awesome!!!

yet... oh crap at the same time....

Wuh-wuh-wuh-wut?

Bringing back the old school so it seems lately! I'm game, this should be brutal and quick

Get some!!!

sweet

JPW - Good job breakin it down for February!

Nice. This looks fun.

That looks awful te wod I mean

that pic looks like the guy is imitating the michael jordan jumpman upside down

FYI--a standard basket ball court is 95' if i remember correctly

we had a WOD that called for 50' lunges w/ 45 lb i did a b ball court--looked it up when i got home and said OH SHIP--No P's includ

What the....

This and Jujitsu...Yay?

included.

sweet video by the way!! I love when they cut the music as soon as they say something to the extent of "this one's a crossfitter" haha!

Awesome pic too!! I wanna do that

This is going to hurt so good!

B-ball court is 90'...but what's 5' among friends.

One of those "easy on paper" WODS...

Ahhh, it's going to be pain all the way... Goodbye quads, always remember that I loved you.

For the lunges, are we matching the feet in the middle (like right lunge, stand, left lunge, stand, etc), or just taking one LONG stride after another?

Hell yeah!
Seans, thank you for the correction yesterday.
I did not read well before I posted. But take it easy buddy. If you were to read a few posts down, I made fun of myself for my mistake. I am new to this...there will always be newbies to this wonderful site. And, more importantly, thank you to all my "defenders" yesterday. Y'all are understand. I see "hugs" on here a lot, so hugs back. Back in the old days, I used PLUR. Peace Love Unity and Respect. I see that here...

Day 19 post-op:

Upon waking, increased pain in the left shoulder. May have moved it wrong at night. My right shoulder is still sore from all of the activity with it in Washington State, so today I will be scaling back on the CF.com WOD (Heavy 1-arm DB Push Jerks) and focus on technique.

I think I nailed a good 1-arm CFWU! Check it out:

10 BW Squats
10 Walking Lunges
10 GHD Sit-ups
10 GHD Hip and Back Extensions
10 1-arm jump band pull-downs
10 1-arm kneeling dips (from same band)

Sweaty and generally warmed up from this. I felt ready to go after 5 rounds.

Re: Leo's Picture: 1-arm HSPU? Maybe that's something I can strive for!

Re: WOD: 2 out of 3 exercises I don't have to sub for, and for the pulls I will sub 1-arm pull-ups with a 100# assist on the gravitron. It looks very fun!

Gotta go hit my last round of PT before I sleep.

Doing it right - healing it up ONCE!

YAY I can go to bed at a decent hour. Thank you Lauren. This will be fun. Tomorrow @ 6am.
C'mon, hold on tight... Giddy-UP!

Push Jerk 1111111
135/155/165/175/175/180FFF/175FF/135 x3/155/165

So I have the pleasure of working where I hit my WODs...upon reading today's WOD, I immediately got up from the desk, found a tape measure, and measured the length of the hallway where I do my lunges. Go figure, a perfect 25ft. Can't wait to hit this!

hey "mvmnt under fire in 2:11" guy, aren't you a CF level 1? I think you & I were at the same cert in W. Kentucky. I must say, personally i am a Bulldog fan down here in Starkville...GO STATE! However I give you & the Ole Miss program mad props for TANYA. I am in the army national guard in MS and to get these guys to do crossfit seems to be an act of congress. I have been working with the Miss. State Track Team, and some members of the Army ROTC here, and unbelievably the ROTC program has become the hardest to convince that Crossfit works. Good Luck in the program!

JJ- PLUR... nice. You're goin to fit right in. Welcome.

i think its funny: when i clicked compare to link, there were 44 total comments last time this came up. its cool to see how much Crossfit has grown

Good people sleep peacefully in their beds at night only because rough men stant ready to do violence on their behalf. GOD BLESS THE USMC.
Mcpo/ret
CFJAX

YES! looks very fun. Should break a good sweat, get your ab muscles popping. Goodluck everyone!

Let's make it a little more difficult and do GHD sit-ups!

M/39/6'3/255#

My 1st thought was "wTF this WOD is long..." then I read it again.
Sh@t!
I missed today's WOD traveling. Every muscle fiber in my body will burn tomorrow, can't wait!
Have fun!

In regards to the pic, one day I too will be able to do the Luke Skywalker one arm handstand. I just need a small child to balance on my feet while I do it...

#25 Chris S.

I was thinking exactly the same thing!

Gonna like this one.

This WOD is from way down in the vault! 2004! Should be fun....

Is there a CF standard for walking lunges?

Can your rear knee touch the floor or is that poor form? Both knees at 90'? Or is it just get the 100 feet done regardless of step length?

Trying to get this in early so i can get alot of responses....but was just wondering if anyone in the columbus or nearby area was going to the arnold classic next weekend? they have oly-lift competitions which i hopefully get to see, just hoping to see some people rep crossfit...wear your shirts and i'll talk to you!

still catching up. did the 5x3 front squat workout tonight.

225 245 265 275 255

cool looking workout.

@ Comment #15

thanks in the end woulda cost me 60' almost a whole lunge round.....maybe i would have been better not knowing

This should be quick and painful.

Comments # 10 and #15
a highschool court is 50' wide by 84' long... professional is 50' x 94'. Most are 50' x 94'. So sideline to sideline gives you 100' exactly. Sorry to butt in. Give this WOD hell!

Comment #34

Hi Matt, my understanding is 100ft is 100ft, its work done, however you do it. Sensible mechanics do prevail, i.e. Front knee should not go out over the toes, which puts the lunge at 90/90 ideally.

Also lunge is full ROM back knee should touch the ground, but only gently I beleive the term is kiss the ground ;-) no bouncing of the floor.

Hello again noobs. First of all I have to say that my test and acquisition brethren HATE the CFT. I haven't done it yet but I like it just because of that. so Oorah CFT!

Walking lunges. There is a video for it. You guessed it, Exercises & Demos. No weight is prescribed so we are just using our bodies. #17 Ben Kershner - no need to pause with the feet matched although you may if you like. You do have to extend your leg fully though so skipping the pause doesn't buy you any advantage.

Pull-ups. Skip this if you've read my pull-up speal before. Kipping pull-ups are standard in crossfit. There are two kips the normal one and the "butterfly" kip. Butterfly kips are faster but because they are faster, they wear you out more and may leave you gassed. There are videos of both if you poke around in Exercises & Demos. There are even videos of trainers teaching people how to kip. Ignore the meatheads at the globogym who tell you kipping is cheating then go on to do a bunch of 6 inch range of motion things that to us don't equal one pull-up. If you don't have a kip yet and can't do all these pull-ups, there are a bunch of ways to scale them. You can use the Gravitron, be sure to write down your assist so you can compare to next time this wod comes up. If you have assist bands, they work great because you can use them while you develop your kip. You can do jumping pull-ups. Find a bar a little over head height (or even higher) and jump and grab it pulling yourself up the rest of the way. Whatever you choose, be sure to document it. Don't do 87 negatives. That is too many and will put you at risk for Rhabdo, a condition you don't want. If you want to do negatives to build your pull-ups, don't do them with this workout. Last thing, don't worry if you get tested on strict pull-ups (IE Marines). Kipping pull-ups will build your strict ones. It doesn't screw you up.

Sit-ups. Lots of options. If you have an Ab-Mat, they work really well. Put one behind your lower back and splay your legs to the sides. That takes out the hip flexors. You can also use a rolled up towel the same way. Otherwise, anchored, unanchored, slant board, any way you want. Document what you did so you can compare it to next time. If you are feeling really strong in the core, try some GHD situps. If you haven't done them before, don't do the whole workout that way. Try maybe the set of 9 or the set of 6 the first time. Bad things happen to people who do lots of GHD sit-ups before they are ready. Really bad things. That said, a few won't hurt you too bad so don't be scared to try them. There is also some skill to the movement, watch the video before you try it. Pay attention to the timing of the knee bend.

Overall conduct is simple. Start the timer, go through the workout top to bottom and stop the timer. If you have to break up the sets, break them up but don't start the next exercise until you get all of the one you are on done. Post your time back here along with what kind of sit-up you did and if you scaled the pull-ups or lunges. Compare your time with everyone else or don't. More important is how you compare with yourself last time or next time. Have fun!

Thanks Jeff!

That's my man on the main site!!!

Leo is as much a part of our box as the pullup bars and the sweat angels. He's a better teammate than I could have ever asked for, and I can never express my gratitude and appreciation for what he has done for me and our community.

We love you, and we're proud of you bro!

P.S. It totally does look like an inverted Nike Jordan / Jumpman logo...guess we just found out what those first shirts are gonna look like!

hmm.. i don't know how to measure out 100 feet at my college's gym

The compare to date on this one is from back in June of 2004. I would be interesting in reading the comments and comparison of anyone who has been with crossfit since then. Please add 'KSW' to your posting so I can find it.

as rx'd

11:37

tough on the lungs

i'm having problems with the posts...iwrote two times but nothing...

big hugs everybody

How many lunges are in 50ft or 100ft? no tape measure.

I may regret this, but it doesn't look too bad...

cheeto14,
100 ft is approx: 40 paces.

#39 Rob F and everyone else who doesn't have a 100 foot tape measure: if you happen to have a basketball court handy, a standard high-school/college basketball court is 50 feet wide. You could do lunges there, pace out 50 feet worth of lunges and double that for a lunge count, or just eyeball it to get an idea for size somewhere else.

Good Luck

Rx'd 13:20

JohnFahn -

Going to try to make it to the Arnold with a group of CFers from here in Cincinnati. Hope to meet you there!

are the lunges weighted?

no weight, it would specify otherwise.

(Ring Pull ups - Abmat sit ups)

11:54

Wow, some of those who posted back in the day were both hard core and refreshingly resourceful:

Tony B: "the pullups continue to kill me. To make matters worse, I was doing them off a dirty 2x4 beam on the porch since I couldn't get to the gym. Also, the walking lunges had to zigzag along the only flat walkway on the property."

Grand Dad: "24 min...1 pod KB each hand for lunges"

Rajesh: "Caly, if you want to get better at doing pull-ups... just do more pull-ups. It has been working well for me. I try to do at least 100 a day."

It's good to see x-fiters are still the same, rigging up whatever works... all in the pursuit of the ultimate goal: losing your breakfast all over your workout buddy, then them giving you a high five for taking it to that level.

Oh the sweet pain.

Wartime Gym Requirements.

I think I need to sub in-place alternating lunges for the walking lunges. I have very little space and need to keep claim to the 1 pull-up bar.

How biomechanically different is an alternating lunge to a walking lunge?

About how many on each leg would folks recommend?

If folks who have 100’ measured out could post their lunge count, we could come up with a good average.

Looking forward to this one.

This one will definitely bring my back to the good ol' days of track practice. Eerily similar to many of them.

Although I struggle with pull-ups, this one will be a great challenge.

#53 GL AF in Iraq

I was wondering the same thing and concluded that each lunge = about 4 ft. So 25 on each leg would be 100 ft.

Anyone else have input on that?

I see serious DOMS in my future..........3..2..1...go!

#53 GL AF in Iraq

I was wondering the same thing and concluded that each lunge = about 4 ft. So 25 on each leg would be 100 ft.

Anyone else have input on that?

I wish we would have had TANYA when I was still in the Corps. Crossfit is far superior to what we were doing back in '06. I feel like all the PT sessions were a waste of time.

33/M/6'00"/195 Kuwait

10 min give or take as Rx'd. I forgot to start my watch till the second round.

Funny you have the Combat Fitness Test on here today, I just finished mine this morning.

Movement to combat - 2:45
Ammo can lift - 99
Movement under fire - 2:22

The movement to combat was on the side of river in down town Sarajevo, dodging old ladies and dog walkers. Next time it will be better.
This event is right in line with crossfit. Good to see the Corps moving in this direction.

JPW, where are you? we miss your detailed explanations mixed with love and support for us new kids on the block :)

9:32 Rx'd

jumping pullups all the way....
13:27
May not be walking tomorrow...

16:24

The lunges didn't feel too sporty after doing front squats and dead lifts yesterday.

@JPW, bingo, jRoCk

I'm trying to generate some interest in Crossfit where I live and have put together a facebook group to gather people for the workout, on days when we can do it outdoors (there's a playgound with some rings and stuff that we can use). I just wanted to check with you guys if it's alright that I copy the 'daily instructions' that you write to the group page to give the people an idea of the execises we doing.

Anyone in Zürich, Switzerland, let me know!

Thanks
Cesar

Did Catalyst Athletics workout today instead. Loved it.
Front Squat 149x3, 155x2, 149x3, 161x2, 149x3, 178x1
Snatch Pull 133x2, 177x2, 177x2
Rack Jerk 133, 199, 221(f), 210

Then 15-10-5
KB Swing x40%BW(used 77lbs)
Box Jump (Lower thigh high)
2:55

At KMTB

CFE day off...so two CF WODs!

Push Jerk aka Clean and Jerk since no stand
95/115/125/135/145/155(wobbly)/155(F)

Today's WOD: 16:38
subbed semi-jumping pullups (Due to tendonitis, I land on a box at full-extension and can't help but get a little help on the launch)
Lunges were across a basketball court (15 steps)and back (15 steps)

From the "gasping slug" contingent: 14:52 BUT with jumping pullups after the first 21, and crunches instead of situps, so not counting so well.

Push Jerk

60 65 70pr 75pr 77.5F 75F 75

normally I'd do 7 complete ones but ran out of time today.

m/43/185

31:30

OORAH! Hopefully the Army adopts a similar test of practical strength and stamina when they remake the APFT.

16:35

m27/183/86kg

as rx'd 11:22

Warm Up

WOD As Rx'd, plus I added pushups into each set.

Time to complete: 16min 44sec

10 minute Jog

oh crap...im a Marine and i think im going to poop myself doing this. Motivate!

#66 ccfedlt

I'll just speak for myself, and say copy away! I truly don't believe that either of those two cats will care either, but they can speak for themselves.

CrossFit has largely become, for me, about paying it forward. And if that means that you or anyone else copies and pastes what I say somewhere in order to help others, have at it I say!

Played with a 450# tire yesterday:

5 ROUNDS

1 tire flip
25 tire jumps (20 inches)
10 lateral tire jumps
10 burpees
10:48

Here's the video from it:

http://vimeo.com/3369406

It was fun...I can't believe how smoked my traps are! Today...I rest.

~J~

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

This CFT looks different than the one I remember from OCS. Has the CFT changed or is the CFT not standardized across the Marine Corps? (Or has my memory finally failed me?)

First of all, I wouldn't have even dreamed of being able to finish this WOD 3 weeks ago. I could only do 5 pullups. For my first set today, I did 17 straight - by far my PR. By the end, I had to do a few jumping pullups to finish the sets.

16:20

For a little extra, did some 60/80 interval sprints (60 sec sprint / 80 sec walk) x5, then a 1/2 mile jog. Don't know if I'll be able to walk tomorrow, but can't wait to see what you guys are going to throw at me. Have a great WOD everybody!

m/6'3/190/31

As Rx'd...12:44

M/5'11/240/38

15:40, as rx'd.

SUB: 1 arm jumping pull ups

Did GHD full range sit ups

TIME: 11:27

I hate being "on the shelf" with an injury. MRI on right shoulder slotted for Sunday morning...dig out the Ativan to chill me out while in the "coffin"!

9:43 as Rx'd All Chest to Bar pullups/knee kissing the floor lunges/ unanchored butterfly situps. 30 y/o 185lb 5'10. Hoorah!!!!!

as rx'd

20 min

38/m/245

19:41

11:20

M/32/155/5´9"

110 ft walking lunges, otherwise as rx´d

13.30

12:30 as RX'd

Good Stuff

m/40/195/68"

As Rx'd: 14:19

As Rx'd 11:55

150 5'7.5" 33 yom

as rx'd 7:27

throat to bar pullups

GREAT VIDEO! The Marine that scored the 2:11 was the person that introduced me to Crossfit. That experience changed my phiolosophy and definition of fitness. It is good to see Mr. Smith is still an animal.

well i wrote a long ars post and nothing happened, no posting and I am have decided not to re-write....lol

well i wrote a long ars post and nothing happened, no posting and I am have decided not to re-write....lol

24m/175/6'

As Rx'd 15:02

9.32 as rx'd

John- 13.53 as rx'd

11:40
Slammed my chin during pull - ups on the third set. Made sure afterwards that all my teeth were intact. ROCK AND ROLL!!!

"well i wrote a long ars post and nothing happened, no posting and I am have decided not to re-write....lol"

Comment #89 (and Comment #90) - Posted by: onefastbird21

Just like many of mine! I think they have a FRAT post filter...

Kidding, birdie! I think they do have some type of filter, and this has held up or even disregarded a few of my posts. Next time just copy the longer post to your computer first, then post it. That way you can always modify it and try to repost it.

21/m/5'9"/184

as rx'd
10:56

(did static pull-ups each set until failure then kipped the rest of the set)

As rx'd, however all pull-ups were jumping. Also had to run upstairs for each set of lunges in order to find enough room to do them.

21:42

weight assisted pullups
14.38
36/m/6'2"/285

cfwu x3 (15, sans pullups)

16:33 with ghd situps

27m 6'5" 230#

21:04 painful minutes! Loved it, lunges getting stronger. Thanks for the video on PNF and article on trigger points. Pain is gone in elbow and back and ROM is increasing again.

M/28/222

24 minutes

27/6'8"/220

14:49

swiss ball SU

ring pull ups, getting way better at the B-fly kip on the rings.

Ab-mat sit ups

12:09

26/5'9"/138

10:29

first CF WOD: 12:52...then died on the mat

As Rx'd: 18:18

Reading other posts, it would be nice to have rings.

28/M/5'10"/210

27:35 as rx'd

First time for me on this one, can't wait. This is my third week sticking to the crossfit schedule, so I'm hoping for a sub 20 time on this one.

13 flat

11:40

Didn't get a good nights sleep. Felt a little tired.

24/m/179/5'7

as rx'd with decline sit ups.

time: 10:55

f/27/5'9"/164

15:27 (half kip, half jumping pullups)

33/M/227.4lbs, (19:20)Rx'd. It took me 8 minutes longer than every one else in our cube to get this one done. However, being that I had never done one pull up before two months ago, the 81 total felt solid.

Larry @ Cross Fit Fuel (Lambertville, N.J.)

As rx'd. Time: 10:47

Kipping pullups, anchored abmat situps. Legs very wobbly after last set.

bw 165

9:26 as rx'd

M/25/190

As Rx'd

sit ups un-anchored

16:30

Wow...this is gonna hurt...so good.

13:57 with strict pull-ups and regular sit-ups

I think that is a good preview of one of the events for the CF games this year, but far more extreme. Coach said it will be something we've never done before.

Walking Lunge approx 30 meters (100ft)Slightly more than less.

Kipping Pull Ups / Anchored Sit ups

Time = 16:43

#34 I will be at the arnold on friday, but saturday and sunday I'll be at rogue fitness for the level 1 cert I rep my crossfit shirt while i'm at the arnold hope to see you there!

11:40
Slammed my chin on the pull - up bar on the third set. Made sure I still had all my teeth afterwards. ROCK AND ROLL!!!

New England Journal of Medicine published a report that essentially concluded that macro-nutrient ratios are irrelelvant, just focus on calories out > calories in...

Four diets were used, 811 subjects. Gave it a quick scan, but couldn't figure out which of the two 25% protein diets was the 'high-protein' diet.

WFS link to the study here...
http://content.nejm.org/cgi/content/full/360/9/859

Thoughts?

13:35 as rx'd

14:27
as rx'd

Goin' old school on us Coach, Thx again for everything!

m/5'11"/213/26

Warmed up 2 min

17:54

Last two pull up sets were kipping sets
Crunches not sit ups.

10 min run

m/27/5'7"/185

as rx'ed
14:50

m/5'11"/213/26

Warmed up 2 min

17:54

Last two pull up sets were kipping sets
Crunches not sit ups.

10 min run

28/m/192

As rx'd
11:32

27/m/137

as rx'd
13:10

M/36/5'11"/195lbs

15:39

Band Assisted Pull-Ups
Anchored Sit-Ups

As a retired Marine and current CrossFitter, it makes me feel great knowing the Corps is in good hands. Combat fitness tests have always been a part of Marine training, but mostly at the unit level. It may be too much to ask that the Corps get rid of the current PFT (Pull-ups, Crunches, and 3 mile run), but this test is a step in the right direction.

When I was a Drill Instructor at MCRD San Diego (80 - 82) we used to run recruits through the Strength and Endurance course, more affectionately known as the S & M course. It was 5 miles long and you had to run at a fast pace to a series of stations and perform exercises (bends and thrusts or squat thrust), sit-ups, pull-ups, scale walls, etc. It was brutal in a way that would satisfy even the most avid CrossFitter out there.

To me, this type of test is what a military fitness test should measure. I also believe that Coach's involvement and efforts with the military to promote CrossFit will continue to pay dividends. Finally, to those future officers in the video, all I have say is stay motivated, keep the faith, and always take care of your Marines!!

Semper Fi

Tony Rosa MSGT USMC (Ret)

14:27 as Rx'd.
Threw in same number of push-ups after the situps.
Practicing for the St.Patty's day "Murph" challenge that we are hosting at our gym!

I haven't done the CFT yet but I know it is coming up sometime in the next few weeks. I was going to prepare with conventional wisdom but decided instead to use CrossFit. After a week and a half in the program I feel 10x better and am looking forward to knocking the CFT out of the park.

14:57, pull-ups on a basketball goal. Something different and kind of fun.
Then:
6:28, 5 rounds--15 135# Deadlifts & 15 Push-ups

God is Good, All the Time.

m/31/5'9"/167

as rx'd 16:27

33/M/6’00/181

10:57

(AbMat Sit-ups)

Didn’t push hard enough – Recovered very quickly

Dan D.

14:57--Pull-ups on a basketball goal. Something fun and different.
Then:
6:28--5 Rounds--15 135# Deadlifts & 15 Push-ups.

God is Good, All the Time.

47m 205# 6'0"

as Rx'd: 18:07
pu's unbroken except for the 18 (15 +3), but I just couldn't breath during the situps, of all things, otherwise a great, killer workout. love those walking lunges, not.

14:57

as rx'd

13:43

GOOD TIMES AS RX'D

m/73/74kg

14:36 as rx´d

After 18 months of CF, I finally have got the kip!
This video did it for me:
http://www.youtube.com/watch?v=7spRknkD1hU
Thanks!

As RX'd, 15:38. M/30/183

Jason Khalipa, I'd like to get your take on a couple training aspects. You seem to have the answers I'm looking for. Give me a hollar.
bill.tirado@gmail.com

m/32/175

as rx'd

11:41

12:47 as rx'd

deadhang pulls in sets
27:29

M/27/71"/165#
As Rx'd, 8:14

Great workout...

40/m/200#

xfit Wu less pull ups

WOD as rx'd

23:35

Had a thought on a workout today. Was discussing home defense and the conversation degraded into the usual nonsense about which weapon is best...one of my buddies suggested that regardless of the weapon, you should do target practice at 10ft (the avg range for home invasion encounters) and you should shoot after knocking out 50 push ups.

It got me thinking about having to perform precision movements at high heart rates. Since target shooting is not practice at most xfit gyms I tried to come up with interesting substitutes. This is the best one I could think of.

4 rounds of
400m sprint
25 pull ups
25 push ups
thread a needle

the workout is scored by the cumulative time it takes to thread the needle at the end of each round.

I'm going to try this tomorrow. Love hear your thoughts if anyone else gives it a go

jfdoherty4@gmail.com

m/33/165
cfwu x 2 (minus pullups/situps)

an injury forced me to sub leg raises for situps, otherwise as rx'd. (my knee kissed the ground during each and every step.
time: 40 minutes on the nose.

Good Morning!

It is so sunny out today - fabulous!! Today is day 2 of life changes and I went to a new affiliate. Last night I was so excited I barely slept and kept waking up with the thought that I had missed the crossfit class...remember when you were a kid waiting for Santa?? Yeah, that is the feeling I had. We did "Cindy" this morning and I did 10 rounds + 1 round of pull ups and 1 round of push ups. And...all of my pull-ups were unassisted kips!! I am so grateful to Dhani who runs the affiliate and for his excellent kipping instruction: "Push away" when I come down, rather than dropping and having to wind up again.

Moreover, it was so nice to be with others who just wanted to work hard and accomplish something for themselves. I have received a few emails regarding my absence from the posts and I thank you all for chasing me. I hide when I do not know who or where to turn to, and it is generally unhelpful. Knowing that I was missed and hearing about your challenges made me realize that it is okay to have a difficult day however, it is unproductive to hide from our feelings. I messed up a lot in my life, and I am disappointed in myself for it. So, I am just taking it one moment at a time....even this is difficult. But today, doing the pull-ups and the entire workout, I just said, "Focus on the moment, do not think about rounds or numbers or beating records....just get through it. Look at every rep as a challenge and fight for it...I can do it, I am doing it," and I feel better for having made the effort, even if I did not set a record.

I realize you are all waiting for nutrition advice and I will get back to posting answers and such after I move this weekend. I do not want to let any of you down - you have your own challenges to face, so please let me know of how I can help you.

Herm, it is good to know you have faith in the world and in your own recover - you are an inspiration. And S'more...I really wish you were here to hug....what do you see when you look out your window??

Allison, Jeff, Cooke, Lisa, Patty, Dhani, Chris (even though you never read the main page!)...thank you for always being here every day...you are the last people I think of before I go to bed at night, and the first ones I think of and check in with each morning.

Be well - take care of yourselves...love the lunges!! I will double-up tomorrow or make this one up on the rest day...today was Cindy and I am spent and need a nap...but first, packing to move on.

Luv Jen

As Rx'd GHD Sit-ups

19:19

AS rx'd GHD Sit-Ups

19:19

12:14

As Rx'ed (haven't typed that in a while)

17:00 even.

24/m/195
11:27

re 148.

please forgive my lousy typing!

Jim

Don't have a measuring tape. I've seen 40 paces (20 per leg) = 100 ft. and I've seen 50 paces (25 per leg) = 100 ft so far in this post. I guess I'll do 46 paces (23 peg leg) and hope that's close enough either way. Thoughts anyone?

m/25/6'1"/185

As Rx'd:
17:48

10:45

Lunges with full hip extension and upright each rep; no "slinking" reps. Mix of strict and kipping pullups (deliberate frog kick style - it's more vertical so my shoulders don't come through much), situps below parallel on the GH machine.

While my time is the same as 040613, I know my pullups are good this time around. Back then I was doing the "never straighten the elbows" type pullups so my ROM and strength are much improved.

M/48/190

As Rx

11:30

Have been struggling with some WODs. Not feeling warmed up. Added a 3 mile run @ 8:30 pace as part of my warm up this morning. A world of difference. Pull-ups did not feel as labored. Actually got more continuous reps in before failing. Felt pretty good.

m/29/6'1/191

as rx'd

13:00

9:45 as Rxd

Good WU (DU practice, 1000m row, etc).

Felt great, best WOD for me in quite some time. Able to get some kip in rd. 1, did all 21 uninterupted.

Think I might lose some calouses in the next couple days, though. Please no PUs for a couple more days, coach!

23/m/180
1xWU
SB(SP3x5,10-7-4): 115-125-125, 95-95-95
Headstands
Subbed rugby for metcon

13:59 as rx'd. did 4 sets of 25 ft lunges for each 100. Prob took up some time turning around, but the hardest for me was the long PU sets. Really drained me with the bar being kind of slippery. Good push though. Look forward to tomorrow.

11:50

Did this WOD with 6# weighted vest on.

Did Burpees with 1 foot vertical jump above reach istead of pull-ups. (I injured my left ring finger pretty good somehow so hanging on the pull-up bar wasn't feeling too good today.)

Did GHD Sit-ups

22:06

My legs was burning pretty good on the burpees after the lunges.

BW 173

as rx'd

7:21

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

JacobSZ 8:31 Rx'd

Nate2k 12:01 Rx'd

Mountain 12:41 Rx'd

MOD
130 Ast for PU and did GHD SUs (didn't know better!)
Rd1 3:23
Rd2 4:06
Rd3 4:45 (spaced. forgot to do SU added to end of Rd4... pain!!!
Rd4 5:02 (Feel relief from lunges but quickly assume pain in PU)
Rd5 3:36 (Wishing the lunges would scale too!!)
Rd6 3:26 (Legs like quicksand/PU strong/SU primal)
Total 24:23

Next time regular SUs and hopefully reduce PU ast. (23 steps)

M/24/5'6"/160

15:08

May have over estimated the distance on the lunges.

# 53 GL AF in Iraq (and others regarding # of lunges):

For a short guy like me, 13 lunges consistantly is 50'. I start at the PU bar, go 13, turn around, start with the alternate leg (I have to always think about this -for some reason, I instinctively want to start on the same leg I left off with before the turn) and come back.

As long as you go knee to floor, I would think 24 - 26 forward or reverse (step back) lunges would be the way to go.

M/22/185/5'10

12:50 as RX'd using abmat sit-ups. First time using the abmat, man did those feel different(err, I mean hurt).

12:57 20#vest all pullups unbroken

Awesome Video! Looking forward to the workout!

Everyone should check out www.beyondthewhiteboard.com It's an even easier to post and track your Crossfit workouts! I like it better than Logs it all.

29/186/5'10"

as rx'd (used GHD sit ups to parallel)

Time 24:19

F/34/120#

17:10
Sub'd jumping pull-ups

12:02
good l shoulder today

First post in a while. Did todays as Rx'd with anchored situps.
Time: 10:53
Good workout. Two days before the PRT. Let's see how that goes.

That's a great photo of a one-armed handstand. Thanks for sharing it ~

sleep well America, the 82nd ABN DIV is on point tonight.

11:42 Only the 15 rep pu broken- hat sit ups.

M/49/5'11"/174

As Rx'ed 13:51

F/50/5'6"/135

With 30# assist pull-up 15:13

wooo, that is just what ive been needing. and awesome met-con WOD. Ive been sturggling mentally with wrapping my head around my WOD's.

7:48 as Rx'd

34/m/195/6'1"

As RX'd 11:40ish
I had to run back and forth between rooms to lunge and do pullups

what a lovely burn. i pulled my hamstring on the last set of lunges,

14:32

m/42/204/5'11

opps did quite remember the WOD

did as rx'd except 100 lunges instead of 100ft,
worked out to 350feet per set otherwise as rx'd

32:50
PU/SU were the easy part

10:22

With AB-mat

M/56/165

15:57 As Rx"d

Did a pisser of a workout w/ Jenny, one of our clients that is going to the qualifiers...

15-12-9
135# sdhp (95# women)
muscle up
burpee/abroll/handstand

JroCk: 20:41
Jenny: 19:11

Jenny is an ex pro gymnast and smoked through on this workout! Well done grl! I love the amount of firebreathing crossfitazoids we have in this place! GET IT!

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

12:46

17:05

as rx'ed 23:45

m/26/185

As Rx'd

8:22

8:07 as RxD

Trailing knee "kissed" the ground on every lunge.

M 42, 167

As rx'd 11:50

As Rx'd
8:26

Finally a mix of exercises i can feel confident about from the start. Anchored feet for the sit-ups. Felt surprisingly good afterwards :)

m/42/185

as rx'd

13:42

Travis

m/24/175

13:12

[quote]

Hell yeah!
Seans, thank you for the correction yesterday.
I did not read well before I posted. But take it easy buddy. If you were to read a few posts down, I made fun of myself for my mistake. I am new to this...there will always be newbies to this wonderful site. And, more importantly, thank you to all my "defenders" yesterday. Y'all are understand. I see "hugs" on here a lot, so hugs back. Back in the old days, I used PLUR. Peace Love Unity and Respect. I see that here...

Comment #18 - Posted by: JJ at February 25, 2009 7:29 PM
[quote]

I would like to apologize for my comment-very sorry for my actions-no excuse for what was said-I wish you well with starting this new program

10:40 as Rx'd and wearing 6# vest

Pullups all unbroken and situps broken in the round of 15 (not sure why the vest made these harder than expected today!)

Made effort to stand tall in between every lunge step.

as Rx'd

11:02

this wasnt hard. I guess i didnt push myself hard enough.

#34 JohnFahn
I'm heading down to Columbus for the Level 1 Cert at Rogue that weekend. That'd be sweet to go watch the Arnold Classic though too! Do you have any info on it or a group together yet? I'd love to go if there's an invite and tickets i can get!

#125 Rugby K.O.
Looks like I'm going to see you either way! But same goes for you! If a bunch of Crossfitters are getting together for the Arnold Classic and it's a worthwhile show (I've never gone) I'd love to join up with you guys.

Let me know! Email me if ya like even :)

as rx'd

13:21

25/m/5'11"/202
13:17 as rx'd. All unbroken except for the 15 pull ups (10-5).

As rx'd 13:14

Was an idiot and thought it ended at "9"

8:35 (was on pace for something awesome :-/

24 min

28 m 177 5.11
as rx'ed
9:46

it seems that long posts are not allowed...

from yesterday's WOD max rep PUSH PRESS 225 pounds GREAT!!!!! big hugs to my crossfit family

14:31
At playground in flordia. Did 150 ft walking lunges. Unarhored situps. Love CF because it really can be done anywhere.

32m/5'9/180

I did GHD sit-ups (I guess since I had access to one I thought I'd use it. My sets were basically unbroken but slow) All my pull-up sets were unbroken.

17:11

Herm I understood the jerk move bro you were right jerk is way easier than push press but it have a tecnique..i jerk the 225 pounds after hit the last push jerk i feel the exact moment to the jerk so i try an extra set and have succed =)

Back after a back injury! felt great right out of the gate.

24/m/187

as rx'd did decline sit ups.

time 9:00

LEO!!!! Nice pic brother. CrossFit SS! This WOD is gonna rip!

wrote the wrong way...after the las set of PUSH PRESS 225 pounds I tried to jerk the 225 pounds and have succed =)

by the way MY BABY COMES IN 2 WEEKS!!!!!! SOOOOOO EXITED!!!!

22m/6'2/171

17:06.88 +16lbs lunches

And my lunches, i mean lunges... its lunchtime in FL. ;)

48/m/190

As Rx'd. 15:36

M/35/176

As Rx'd
22:44

M/46/158 lbs.

Sub'd 36 lunges for 100 feet. (Equivalent.)

WOD: 20:35

The Claw

as rx'd

unanchored situps

8:46 and felt good

Still nursing my elbow (tendonitis I think), so I'll probably sub back exts for pu's. Anyone have another sub suggestion?

M/34/185
10:24

13:12 as rxed

YIKES!!! My first two attepts to post got eaten!
Hella cool WOD today...but alas it is my running day! I will catch that one this weekend :) Herm-babe, i so see you doing a one-armed HSPU! You rock! tell chris i said hi! Jennifer - wonderful to see you post! Sending sunshine, prayers and positive vibes your way :) FitMom - take it easy, chica! S'more -how's the lil mama feeling?

Ken C

Thanks for your replies the other day with respect to overtraining/taking days off. shoulder's aching progressively in recent weeks

I agree with your comments...have taken 4 of the last 5 cycles off, slightly guilty, but hit another PR(+20) today push pressing 215

amazed at the continued progress that I see despite being 42. Not as strong as I was in college..yet!

no I don't bench press any more than what coach throws at us. Except for some distance running I attempt to do the WOD's only. Shoulder problems last summer and this fall developed from attempting ring work when I wasn't ready and from steady increase in shoulder strength. I believe that muscular strength will increase at a rate faster than what the ligaments will permit. So I am cautious about doing too much.

Pat

Basketball courts vary in size but the foul line (15'), key (12' wide) and three point line (19'9" for high school) are always the same. I think college 3 point line is 20'9" this year???

Regulation size for college is 94' x 50'
Regulation size for high school is 84' x 50'

according to sportsknowhow.com I think these are accurate :)

As rx'd only broke the pu's on th 15 and 12 rounds (at 9), rest unbroken. Lunges took 16 steps up and back to make the 100'.

14:00

As rx'd:
I substitute 50 walking lunges instead of 100 ft
Time:28:28

By far the toughest workout, mentally and physically, I've ever done! I'm new to crossfit but I'm definitely a believer!!!! I'm ashamed of my time, just know I felt like falling over;)!

Did mondays as Rx'd

17:30
I can barely type this. :)

m/25/5'10/170

12:20 - subbed 34 lunges on treadmill (1.8mph) for 100 ft.

That was a fun beginning to a long gym day. I continue to be impressed with these workouts.

Cheers

Do we ever do chest?

m/42/6'/165

as rx'd: 9:08

f/33/138/5'6"

w/band-assisted pu: 39:32

as rx'd with c2b pull-ups

10'26"

m/38/188/70"

CFSB SP day...

CFWU x 3

SP: WU 45#, 95#... r shoulder tweak, so bailed here...

WOD:
Today's WOD as Rx
Used 32 steps (16 each leg) for 100'
All sets unbroken :-)

10:35

Post: Skill work
Jump rope. Did a few attempts; legs fried.

as rx'd
15:56

7:48

I wonder if he is able to do a aerial??

Did 200' of lunges instead of 100' each set

20:31

#239 JP

Every day. If you do the CFWU (see the FAQs) as prescribed, you'll do 45 full ROM dips every day. Then there are push-ups, dips, rings dips in many WODs and Bench in one (Lynne).

If you do the CFWU and the WODs, you'll see that when we bench, it improves fine without doing conventional BB moves often. For example, my bodyweight Bench reps have gone from 11 to 25 in 8 months or so, without benching outside the WOD.

Yea i agree with you herm that was really annoying, lol had a shot out to ya, how is everything going? I responded to your comment about you wanting to do a one handed handstand and your current ability of handstands. the progression is not that difficult but you do need to have a solid two handed before moving on.

But i also wonder if it was picture of the gentlemen doing a one handed cartwheel haha!

30 yom, 185 lbs

11:10 as rx'd

#204 Seans

You're alright

Have an excellent day!

CFWU 1x15
day 47 of 100 pushups
DL 135x5-185x5-225x5-275x5-315x4 Lower back still hurts.
75 wall ball 3:44
hand stand 3 min. total
lever practice

as rx'd 17:43

26.m.6'4''.220

9:22, as rx'd.

16:26

No kips on pull-ups
33 lunges sub for 100ft (no room to measure 100ft)

I figured 3 feet per lunge... thats 33.333 feet of distance covered.

Loved it!

m/30/5'10/200

As rx'd plus push-ups every round
20:08

slow time, but good workout, could barely walk after the lunges.

15:30
Lunges hurt alot after a treadmill workout this morning and heavy legs on Monday. Legs were killing to start and now are worse.

28/M/6'4"/197

As Rx'd

11:05

Pullups felt terrible today for some reason, but happy with the effort overall.

16:55 as Rx'd

I am going to be feeling those lunges for the next few days.

Staying Army Strong in Afghanistan

Mark Nash
Master Sergeant
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

adjusted WOD with jumping PU to increase metcon and keep me going, all else as rx'd with GHD situps

14:12

Great hip ext spasms afterwards. Tomorrow's hill repeats will be painful. I cannot wait.

Warmed up with 200 workout
20 prisoner squats
20 pushups
5 Chinups
100 Jumping Jacks
40 Bicycle Crunches
10 decline pushups
15 bodyweight rows

Scaled down, can't access the BrandX here from the base.

14 Minutes

75FT Walking Lunges
11 Pull Ups on the assist machine with less weight than yesterday
11 Pullups
75 FT Walking Lunges
8 Pull Ups on the assist machine
8 Pullups
75 FT Walking Lunges
5 Pull Ups on the assist machine
5 Pullups
75 FT Walking Lunges
2 Pull Ups on the assist machine
2 Pullups

As Rx'd
APFT situps
19:50

24/M/180

13:30

24/M/79kg/185cm

as rx´d no kipping

12:56

m/41/162

17:15

m/38/170

12:50

Rx'd except light band with kipps
13:48
Very happy with that still using light band with kipps almost done with the band YIPEE!!

9:18

anchored abmat style su's

as rx'd
12:40

Momof3 - AWESOME on your pu's!! Im jealous! One day soon! Im also a mom of 3 :) You rock girl - nice work!

31/m/5'10"/210

as rx'd

17:23

M/36/67/246
(-7 for year)

W/U
100 Jumping Jacks
3x20 Squats and Push-Ups

WOD
Rx'd w/ modification for assisted pull-ups
Anchored sit-ups
25:11
Pull-ups Assist
21 and 18 at 120, 15, 12, 9, and 6 at 130.
Broken sets on all pull-ups and they really slowed me down. Felt good about lunges and sit-ups, though.

CFE: 2 mi. TT at 17:53 (18:28 last time).
Bad day to do this after all those lunges. Legs are shaking like crazy 1-hour post workout.

as Rx'd

12:44

Herm - im so teaching you how to do a one-armed cartwheel!!! The girls will be STOKED!!!

sub 30 lunges per 100ft = 16:06

F/22/5'6"/135

As rx'd
16:06
Rocked the first set of pullups straight, then the rest of the rounds were broken up; and a little slow on the sit-ups

m/41/72/175
as rx'd
3:17/3:11/3:06/2:38/2:02=14:14

21:00 Mins. Legs are fried.

WOD: as Rx'd, subbed for Jumping Pull-ups

16:51

Went on to yesterday's WOD:

Push Jerk

Warm-up: 5 x 45, 5 x 95

1.135
2.135
3.155
4.175
5.175
6.185
7.200

M/39/6'1"/258

12:55

3 sets overhead squats 85lbs
3 sets Saxon sidebends 10lbs

27/M/6'1"/180

CFWUx3
12:03 Rx'd

Thanks coach!

M/22/72"175

15:42 as rx'd

as rx'd with GHD Situps

23:50

23:46
subbed 95lb standing rows for pullups. Bad elbow.

M/16

As rx'd

20:39

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

lunges were 20lbs carry
situps were with 20lbs
pullups C2B

time 13:25

Thanks Cookie!!

26/02/09
M/33/1.81m/76kg
Anchored sit-ups
14:38

11:23 as rx'd (CTB pull-up)

Did anyone else think that video rocked!!!? My son is going into the Marine Corp this summer. Guess what our new PT Drills will be!!? Oh ya, sucks when Mom's a trainer!
K, I'm off to today's WOD! I can only aspire to 11:23 Dan!

18:00

110 on the gravitron pull-up assist.

43yom / 147

9:08 as rx'd

No breaks, steady pace throughout

33/m/215/6'5"

19:01

lunges pretty easy, sit-ups unbroken, pull-ups...argh.

go Cookie go teach Herm haha!! =)

F/42/5'6/125

As Rxd

14:09

22:28 with some assisted pullups at the end

As rx'd

9:16

WOD DONE AS RXD
F/51/144
DONE IN 17:50
LEGS ARE REALY FEELING IT! :)

20 minutes. Did lunges with 45 pound bar locked overhead.

cfwu

15:13 (unanchored sit-ups)

Jennie: 27 F 165# 5'9"
Walking lunge, 50 reps
21 Pull-ups
21 Sit-ups
Walking lunge, 50 reps
18 Pull-ups
18 Sit-ups
Walking lunge, 50 reps
15 Pull-ups
15 Sit-ups
Walking lunge, 50 reps
12 Pull-ups
12 Sit-ups
Walking lunge, 50 reps
9 Pull-ups
9 Sit-ups
Walking Lunge, 50 reps
6 Pull-ups
6 Sit-ups

Time= 22:33

10:51 as rx'd.
M/22/71"/196

My hamstrings were feeling it after, but now (20 min later) I don't feel it as bad....maybe I will tomorrow.

As Rx'd 26.24...training on my own is making it hard to really dig deep, can't wait to train with other Crossfitters!

M/41/5'11/190

as rx'd with unanchored sit-ups

18:35

F/38/5'6"/140

kipping pull-ups; 1st third of each sit-up set: GHD sit-ups (7,6,5,4,3,2)--remainder AbMat sit-ups

22:09

Did this 5 hours after i made up yesterday's workout.

14:33 as Rx'd.. those walking lunges got tough

16:50 as rx'ed

did this 2 hours after a 5K

Not RX'd assisted pullups
10:57

I feel like I'm starting over....I've been plagued with a continuous migraine-like headache for a month now. I've only been able to suck it up once a week to get a workout in and it feels half-ass when I can get that in. Doing what I can, trying to suck it up more frequently.

17:50, kipping pull-ups, anchored sit-ups (our box doesn't have a GHD - yet - investment $$ coming soon!! :)

#55/GL AF in Iraq and others regarding # of lunges in 100 feet. I hit 38 total each round (I have a counting compulsion so I happened to know, lol).

#192/p. l. that's quite an extra workload you added there! I bet your quads are smoked!

#235/pfitzgibbon Don't be ashamed of your time! We all had to start somewhere and you can't know how far you've come unless you know where you've been!

11:42

m/39/67"/183

00:19:35 as rx'd

Got my first kip today. Pullups 21 and 18 were deadhang and a bear. I got a little pissed and forced a kip, and then strung 4 kips together and then kipped my way through. I think I got it.

I'm really stoked!!!!

10:41 as RX'd. Harder than I expected, as per usual, but felt pretty good with it.

Modifications:

Weighted lunges, 25 steps per round, 16kg KB held at the rack (on right shoulder)
1-arm pull-ups (Gravitron): 100# assist
GHD Sit-ups

PU and SU reps as Rx'ed

23:11

14:33

Subbed GHD situps, otherwise as rx'd.

Holy crap 311 posts already...
17:30 with GHD sit ups
lunges were way too easy. using DB's next time

Rx'd. 9:16.

#248 - onefastbird21

No cartwheels, that handstand is as legit as it gets. If you saw the original photo, there are about 5 people all watching and it's hilarious. He's been working on that (and some other funny break-dance type of inversions) for a while to get it dialed in.

Herm - Good luck with the one-arm adventures!

done in 19 mins
got cold so it wasn't easy to breath :s

as rx'd

17:34

24/m/168

9:31 as rx'ed

i thought i did pretty good today, but there is a ton of 8min posts. good job everyone.

F/25/5'0"/120lbs

10:43 with jumping pullups

My little short legs might come in handy on deadlifts, but they are a definite disadvantage on those lunges!

Subbed GH situps because I just got my new machine I wanted to try out.

16:58

d - 30m/175

10:46 as rx'd

knee to floor lunges, chest to bar pullups, anchored abmat situps

j - 35f/125

13:45 as rx'd

as rx'd!!

TOTAL TIME: 11:29

round 1: 1:51
round 2: 2:06
round 3: 2:20
round 4: 2:12
round 5: 1:45
round 6: 1:15

22:25

Did WOD at the Plattsmouth Comm Ctr

Dave m/33/210/72"
as rx'ed

Jeremy m/30/about 200/72"
jumping pullups

Starting X-fit Community in Cass County

getting L1 Cert in April & stoked

Looking forward to having an affiliate or some kind of quasi-affiliate soon.
WHOO HOO!

Dave

Oops

My watch died...didn't record time, but I think I set a record for seeing how far a timex can fly!

Blessings!
Dave

11:27
all rounds unbroken
unanchored situps

Male 32 6'1 215lbs...

I did the routine but added in pushups and 500m row on the end. No breaks but with the added in rows completed it in 39:09.

39/195/6'4"

17:03

sub'd 100' lunges for 20m 95lb overhead lunge.

Afterwards, 10 rds 20m tractor tire (4' tire) flip 8:40.

#127/ScottE regarding the study in the New England Journal of Medicine...

My thoughts? The authors may as well have stated that regardless of macronutrient ratio, each diet was equally as ineffective. The "weight loss" they claim was an average of 12 pounds over 6 months, with most individuals gaining it back within 12 months. The "effectiveness" they're referring to is as useful as the statement by ACSM that accumulating 30 minutes of moderate exercise on all or most days of the week is beneficial.

And your point about the "high protein" diet? Yeah, 25% is "high"-er than the 15% in the "low" protein diet. If they think 25% protein intake is high, I'd love to know what they think of the Zone!

Anyway, my $0.02.

41/m/176cm/71kg

As rx'd

11:51

All rounds unbroken. Anchored situps. Piece of cake. Lost a few seconds on the transitions. Situps should be faster. Gently kissing the ground with the trailing knee makes the walking lunges slower than they could be.

This is my first time posting. I have looked at this site for a long time and every now and then tried the WOD. I am making every effort to follow the program. Never did some of these excerises before. I have workedout/excerised for many years. I don't think I have ever pushed myself as hard as I will get pushed here.

I completed today in 25:28.

Thanks Crossfit

M/22/6'0"/199lbs

Tail end of week three of CrossFit:
21:46, subbed decline sit-ups.

The sticking point is still those damn pullups, but I think I've done more in the last 2 weeks than I have in the last 22 years. Almost got the entire first set in unbroken.

I go to one of those cookie-cutter gyms (Snap Fitness) and the people there think I'm a nutjob.

Fourth week at cross fit. I am starting to work out again since a shoulder injury which I had to have surgery on. When I started I could barley do 3 unassisted pull ups. I have come a long way since then. I also feel better than I ever have fitness wise. This is the best work out I ever done!
As RX’D 24:12
with pull up’s as:
12pu rest 9 kipping
10pu rest 8 kipping
8pu rest 7 kipping
6pu rest 6 kipping
6pu rest 3 kipping
6pu

Had to use jumping pullups to achieve the numbers and was not able to complete any of the pullup rnds without breaking them up.

Did GHD situps as complete rnds.

28 lunge steps (14 each side) = @ 105ft

Time = 23:05

cfwu x 3 (minus pull-ups)

11:50

knee-kissing lunges, butterfly kips, anchored situps

13:37 as RX'd. Beaten by my "rookie"

9:54 as Rx'd. One break in each of the first couple rounds of pullups, other than that, smooth.

Warmup: 4 min easy run, 4x5 bp 135-190-195-195 alternating with sets of 5 pullups, 10 v-ups sitting on bench.

After: tabata rowing, 1 set (4 min.) sprints were at about 1:37-38.

as rx'd

time = 11:51

9:04 as rxd

as rxd

11:55

16:48
sub'd assisted band pull ups

14:54

L 25-25-25-25-25-25
P 12-10- 8- 6 -4 2 2" bar, turned
S 21-18-15-12- 9- 6

18:13

13:17 as RX'ed

Beat my coach...

M/20/5'8/170lbs

as rx'd
11:53

As Rx'd

13:51

i completly underestimated this workout. my legs are jello, i can no longer walk and my forarms are on fire....fun fun

subbed 100' lunges w/ 40 in place lunges

wanted to stay w/ the pull up bar

13:37

As Rx'd 10:56

Unanchored V-situps
Unbroken B-fly Kippers
knee touching ground on Lunges.

No rest.

Abs are just demolished from the 125 L-pullups the other day. situps were at a steady pace.

As Rx'd. 17.13

did OHS after 5x5
95-95-115-125-130

8:24 as rx'd

12:31, as RXed

Dang Dudes, I don't see how everyone does this so fast.
You guys are rockin.

I did weight assisted pull-ups 40#

23:15

this workout kicked my butt. It was tough. I am torn up.
m/215/39/5'11"

11:49

7:42

12:12

Anchored ab-mat situps. Avg HR 173, peak 185, rec. 59. I actually feel almost grief-stricken, because after three years, I'm leaving the Main Page and switching over to Jeff and Bingo's Strength Bias protocol, starting tomorrow. Thanks Coach!

As Rx'd

15:29

Unanchored V Situps
Broken Pullups
Knees to ground Lunges

Comment #307 - Posted by: Kristie/F/32/5'6"/143

"#192/p. l. that's quite an extra workload youadded there! I bet your quads are smoked!"

Yes they were...but was feeling guilty because I missed 4 of the last 5 WOD cyles due to shoulder abuse so I decided to make up yesterday's Push Jerks...another goof and did Push Presses for Max: +20PR 215...definitely stoked!

Globo work out GHD sit ups I don’t know why my time sucked so bad guess culture club really is not that motivating for working out.
25:56
Was thinking of getting ACE cert then level 1 CrossFit any recommendations from those of you already certified? I live in Florida.
Good to see your back Jennifer.
Will post zone # tonight

m/37/76/200

Resting the elbow...

Rx'd sets of:
30 lunges
GHD BE's
Weighted situps (25#)

12:50

Crossfit anecdote, because I can't help myself:

I had a job interview this morning for a position I'm pretty unqualified for, but greatly desire. Naturally, had to do the whole "dress up" thing. I'm a wifebeater/running shorts 24/7 type of gal and generally feel like no matter how flattering an outfit *should* be, it never is. So this morning, as I'm running around doing last minute research and donning the slacks and button up, my sister stumbles down the stairs, still 75% asleep. "Damn Nat, you look SKINNY. Very nice, but damn skinny girl." I've never been the skinny one in the family, in fact, the sister that said this has been a twig her whole life regardless of activity and caloric intake. For the first time in my life, I noticed, and AGREED with her. My first thought looking in the mirror was "Damn, where'd my lil belly go?!" Crossfit has put my self confidence through the roof and her noticing the outward change that beautifully compliments the inner change just set the stage for a fantastic interview, not to mention a great day.

Thinking about the effort I've put into myself for the last 6 months made me giggle when the panel interviewing me asked "What does work ethic mean to you?"

Anyway, WOD as rx'd: 13:49. Good times!!

12:46 anchored su, kipping pu

JB - thats sick, I have been practicing them for awhile now and I am slowly getting to that point that is why I asked. I deff understand the hard work and determination required to nail a skill like that.

CONGRATS ONCE AGAIN!

Shawn (#353) the longer you do them the easier they get and faster you become! Use our times as motivation (like you really need any) to increase yours. And once you get those solid pull ups your time will drop drastically! Nice work bro!

18/M/165/5'10

Subbed GHD sit-ups for sit-ups

12:25

TB: same modifications to WOD 12:15

i dont believe Brewer beat OPT and SPEAL on row day. by a full minute. He should do the CF games. What a stud.

as rxed 10:20

Nat (#361) congrats on the compliment! Its always awesome to hear about someone who has been rewarded for their work they have performed so diligently! Keep pushing and remember "It doesn't have to be fun to be fun"

m/35/6'/165

14:51

slant board sit ups

As rx'd

8:57

11:17

38m/6/183

as rx'd

11:31

30M/5'6"/163#

12:39 as Rx'd.

Probably put in about 80% effort today. Just don't have the drive lately.

39/m/190
as rx'd
10:51

(added a BONUS round of 100 walking lunges and 3 pullups/3 situps for a total time of 12:06)

14:03 as rx'd

All unbroken PUs, first round of 21 all deadhang. Unanchored situps. 36 lunges = 100ft

Assisted Pull ups with Riser. (Jumping pull ups) still working through shoulder injury, Also looking to start kipping pull ups...any pointers?
17:04

2nd day of crossfit. Didn't expect to be able to do much of this workout. It took about 25-30 minutes and I was able to finish by breaking up the pull-ups and using assisted when needed. I can only do 6 or 7 unassisted but hopefully I will start getting the hang of it. Sit-ups and lunges weren't too bad.

F/37/122
Made up jerks today. Stuck at home without a rack so they were clean & jerks:
95
100
105
110
115
120(pr)
125!!
130 (fx2- had to try!)

As Rx'ed 10:41

M/5'11/180

cfwux 3 rounds

wod in 16:16 with ring pull ups.

Spot on Leo.

09.02.26
10:23
Walking lunge 100 ft.
21 Pull-ups - kipping, all
21 Sit-ups - anchored ab mat, arm swing all
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

as rxd

10:21

could of done this sub 10mins if i didnt have to go into corridor to do lunges

Thanks onefastbird! As for it not having to be fun to be fun, you got it! Fun is what you make of it, as a result of this, I've yet to go into a WOD with anything less than an ear to ear grin, which only adds to the level of crazy people perceive from me.

WOD as prescribed, time=12:04

29/m/5'11/180 (i think)

as rx'd with GHD situps

30:47.The pullups are the timewasters here. Need to work on the kip.

much harder than I thought!

m/24/ 6'7" 210#

13:30, kips are looking better.

2nd week on Cross Fit

as rx'ed - 24:27

35 WL each time
Pull ups= got in reverse plank position on floor and “pulled up” on rack bar keeping legs straight (like a pull up from lying down)
Unassisted butterfly sit up
= 16:29

Was sooooooo sore today. When I get DOMS, it is day 2 that I am really sore. I did the 1 arm snatch 2 days ago which fried me- inner thighs, upper body, forearms, everywhere. Then did rowing/ PP along with the ME jerks yesterday, which left me with the shakes. Today in pain all over. Walking this a.m. I said, lunges were be the worst right now. LOL, I had no idea…
I sprayed this eucalyptus menthol spray for muscles ALL over me. I smelled like a halls cough drop at the gym. Its not that it was a hard workout like Linda, but I was in so much pain, it was, well, painful!

Tomorrow is my rest day. The only thing that does not hurt, well, my toes. My toes are good. Ha ha ha

Erin

48/male/6'/198/week 16 CF

As rx'd except pullups were dead hang with my feet straight out on a bench in front of me. 20:52

23/m/182
As rx'd
16:20, had to stop for while some else used the pu bar.

F/37/135lbs/5'3"

19:20
jumping pull-ups...man I wish I could learn to kip. I just can't seem to get it!! @#$%

24/m/175

as rx'd

12:48

33/F/5'10"/154

A bit of a head cold today...

As Rx'd with GHD sit-ups
14:00

cfwu x 1

3 rounds:
30lb dumbbell single arm overhead walking lunge, 30 steps
pullups (21, 18, 15)
decline situps #2 (21, 18, 15)

3 rounds:
walking lunge, 30 steps
pullups (12, 9, 6)
decline situps #2 (12, 9, 6)

13:14

As RX'd.

10:08.

Very unhappy not to break 10min.

Can't get the cycle rate of the sit-ups fast enough. Needs work.

14:00

41/M/148

as rx'd

12:45

subbed 40 alternating steps, walking lunges
for 100 ft

all else as rx'd
14:13

15.37 as Rx'd

19/m/5'11"/161

9:15 as Rx'd

15:34

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

6:59

21/m/6'2"/175lbs

14:59.11 RX'd

measured it out with a conservative 4' lunge so 25 lunges per set

CFWU (MUs instead of PUs/dips)

First 3 rounds with single-arm 30lb db overhead lunges, otherwise as RX'd.

13:08

Those 3 rounds of OH lunges really ramped up the difficulty.

Take care!

As rx'd

10:40

30min
chest to bar pullups
ghd situps
200ft lunge
20lb vest on for entire workout

29:04

I won't lie, I was afraid of so many pull-ups.

However, doing them helped me get my kip on. Suddenly I was having sets of 5 and 6 where everything stated to click.

I finally figured out what they meant by 'push off the bar at the top.' (I reviewed the 'how to kip' vid yesterday from the latest 'best of crossfit' on the journal.) I was doing a series of dead hang kips before. My pull up kip isn't quite there yet, but I can see the light at the end of the tunnel now.

14:00
should have done ab mat situps

32/m/165

cfwu x2

as rx;d 14:11. first time doing this wod

Peter
As rx'd 18.56

Benny Sub ring rows for pulls ups otherwise as rx'd 26.27

Response to #247

I feel like I am not getting enough - dips is not a great muscle recruitment exercise for pecs and I am used to doing bench twice a week. I periodically add chest to my WOD. Today I added push ups into my routine.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
42 pushups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
36 pushups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
30 pushups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
24 pushups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
18 pushups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
12 pushups

Liked that a bit more as it burned my chest.

Love the cardio nature of virtually all the crossfit workouts.

M/27/195

9.37

unanchored sit-ups.

m/24/6.1/200

rx'd, with about 15 yards between each station.

12:49

15:05

m/38/5'10"/168

As rx'd:
13:46

M/5'9"/178/24

10:11

as rx'd

Gotta do the CFE Recovery tonight... feeling a little drained this week. Great job everyone, especially you sub 10 min. folks... I thought I was going to join you on this one.

15:03

got confused
subbed push ups for sit ups 12:03
Did 81 sit ups Total time 17:53

21:03

7:18 RxD

Everything unbroken, next time Ill try and pick up the speed on the lunges

14:30 10 pullups each time.

Travelling and the Holiday Inn has no place for pullups...

warmup...40m sprints, static/dynamic stretch

WOD, subbed pushups for pullups, otherwise as rx'd, anchored situps...short transition from lunge area to pushup/situp area (thru locked door...)

12:35

25:32

Are the walking lunges with or without the 45# bar over head?

I did WOD with 45# over head. That will suck if it's without the weight. Oh well, it was a hell of a work out.

Good times. :)

15:41 as rx'ed. Metcon only today on CFSB, this was just what I needed. Creaky and sore. Thanks, Coach!

Workout was joke. Heart rate maybe got up to 65 bpm.

27:51
GHD situps

12:31

11:10 as Rx'd

All pullups unbroken.

Couldent measure out 100ft so i did 30 per leg per set, definetly over 100ft but who cares, everything as rxd-13'48

My first truly completed WOD without scaling down! I'm addicted... thank God for CrossFit!

Subbed pushups for pullups-in a hotel room. Took 6 away each time.

19:05

As rx'd
Mark 29/M/225 24:26
Jim 49/M/165 19:10

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

did this workout in about 15 minutes - my pull ups were terrible, I only got 6 on the first set,and all the others were assisted. My lunges were 80 ft long each time....did bad!!!!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

did this workout in about 15 minutes - my pull ups were terrible, I only got 6 on the first set,and all the others were assisted. My lunges were 80 ft long each time....did bad!!!!

Love Metcon days!!! Waahhooo!

Today's WOD
Decided to do GHD sit ups, all the way down and unbroken kipping pull ups. Billy, my awesome husband was there cheering me on and 'keeping count' after his turn was up. His time was 16:49 also unbroken.
My time today was 15:26 and NO tears on my hands, yeah! He was so proud and happy that I beat him. I love it when he's around to work out with, great coach and motivator!!!
Have fun and train hard!!

Lysa Adams

total 27:09
I estimated the distance wrong did 150ft on first 2 My legs were dying so we laid down and measured using our height got the last sets down to 100 ft. probably should have measured first. This workout was great, I can't wait for my pull ups to kick in, how long did it take some of you to start being able to do pull ups in the warm up (I sub'ed push ups in the warm up)and then straight dead hang and then finish dead hangs or with just kipping with out coming down during sets or workout, I had to break my pull ups up, but I did all of them. LOVE CROSS FIT.

13:46

rough WOD, 2nd day in a row I did way more than I needed to...
150' lunges (measured afterwards...sigh...)
Band PU
anchored SUs
21:48

I'm gonna take tomorrow off in addition to Saturday. I have had a head cold for over a month and still feel like junk. Stayed home from work yesterday, but didnt really rest, ended up doing that killer WOD with Tracker. I have nosy co-workers who were all in my face today about how I've been so sick past few weeks, right in my face asking me whats wrong with my immune system. I wanted to punch that bee-yotch right in the mouth (big sign I am not myself). I do not tell about anything personal, they gossip way too much.

I cannot shake this and am wondering is my immune system run down from the long term antibiotics I am on? Does anyone know about that? My doc did say that was possible. I am on monthly bicillin IM injections for minimum 12 months, cardiac valve problems run in my family and with the strep induced arthritis, doc is following standard preventive protocol and I agree.

12:08. I loved this one. PLUS my rings came in the mail today, so all around it was a rad day.

This is my third day doing cross fit but my first doing the WOD. I liked this workout,it was quick and brutal. Q:Are the lunge done with or with out weight? Did the whole thing in about 20 min, probably weak sauce to the more experienced ppl but ill get better.

Me: 42yo/M/5'10"/176lbs/11.5%BF (man, beer packs it on quick, big sad face)

Warm Up: Greg A's Warm Up 10 reps per set + 25 singles and 25 double unders, Bergener warm up, and some playing with handstands, planches and some bar muscle ups.

WOD: Blah, Blah, Blah Lunges: 16:49 with GHDs

Lunges: All reps knees to floor all sets unbroken 100ft on a hard rubber gym floor, no knee pads or anything else to cover my knees.

Pull Ups: All sets Kipping, all sets unbroken

Sit Ups: did GHD Sit Ups: All sets full range of motion from hand on the floor at the bottom to hand on the toes at the top.

I can make up a ton of time by not having any rest in between exercises. I would end one exercise and rest a few seconds before starting the next exercise, I think this cost me about 3 and a half minutes which is resting ten seconds before each exercise.

Cool Down: one bar muscle up and teaching some Marines on Cleans.

Today, my lady Lysa beat me, man she really puts it on me on the no weight METCONS, she is amazing to watch :>) yeah me!!

Have Fun, Train Hard,

Billy

13 mins as rx'd
wasted some time traveling to pullup bar from lunges and situps, but everything unbroken

14 minutes

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

As rx’d: 14:58
Foam roll after

16 minutes

38/m/5'11/165

17:48

14 min exactly

Broke up the pullups into sets of 7,6,5,4 and then 9 and 6 were done unbroken

Wasn't breathing very hard. Should have done less brakes in the pullups

21:15

with extra care in the lunges not to reinjure my knee and strict pullups or it would be too easy

12:41
33/207/m/73"

as rxd except did roman chair situps

8:18 as rx'ed

as rx'd

WITH 40# vest

14:08

getsome !!

m/6'/194/27

As Rx: 11:38

Also I think I might stop zoning. My daughter has been showing sign of disordered eating, she's only 12 :(.

Her dad called me this afternoon to ask about strange new habits and I got very upset. I have been measuring and portioning and generally acting strange with food around her since I started this. I recovered from ED 4 yrs ago so this is a bit of deja vu for me. The past 4 years I have been able to relax and *enjoy* food. I love it, the smell of ripe pineapple, washing dirt off beet greens, feeling waxy turnips, love chopping cooking baking discovering new recipes. I *read* cookbooks. My spice rack is alphabetized (many people find that funny, I dont know why) LOL I have 6 types of ground pepper! I waited 6 months for a cast iron Le Creuset skillet to go on sale and it was still $120 and I bought it- with glee! WHile I have been eager to come up with new recipes, I find that I am not happy.

Eating 90% paleo (my goal) and IFing was so natural and *easy*. I eat when I'm hungry. Stop when I'm close to full. Eat as few things as possible that comes in a can, box or bag. That's it. Fat blocks? You're kidding. I used to eat so much fat its not funny. I hardly weighed myself and I was always the same. Stomach flat, arms legs nicely defined. Now Im weighing in daily, and thinking, man, all I can have is 6 almonds? A teaspoon of olive oil? 1/3 of a sweet potato? Wha? I feel I could eat paleo and IF till im 100 yrs old. Zoning forever? God help me.

So now with my bambina seeing me weigh and measure, and eat foods I normally didn't, I dont think I'm helping her situation either. I feel awful and somehow responsible for her behavior. We plan on taking her to a counselor, thank god that we are on such good terms with each other that we can co-parent like this, and knowing my history, her dad was very kind and tactful in bringing this up, knowing I would feel guilty. Moms of pre-teens, (dads too, sorry Allie) how do you reconcile a diet mentality with your girls? This feels, looks, and smells like a diet. :( I am all out of sorts. I think I have to stop. I am IFing til tomorrow morn and see how I feel.

F/126/34...

subbed 80 ft~ distance of weight room there and back...~40 steps total.

20:58 Uggg.... bad short legs.....

Jodi (F/30/110)

CFWUx3

as rx'd

Time: 9:51

M/39/175/6'

As Rx'd 13:33

M/5'8"/180/33

These exercises are the best, CF. Thank you for this place. 10 years ago I was IN, right now, Ranger Class 4-99. I hope to remember the event by running either my first 1/2 marathon or full marathon this June. You all are SO motivating!

PU/SU 21,18,15,12,9,6

4.4 Mile Run

Rangers Lead the Way!

f/21/5'4"/130

As rx'd with butterfly kipping pullups

17:11

Tore a few calluses on the second to last round! bummer :(

M/32/5'4"/146lbs
As rx'd
8:19

14:32

Towel pull-ups
Unanchored sit-ups

m/24/6'1''/185
as rx'd
ab mat unanchored situps
12:34

m/21/145/5'7

as rx'd

13:37

ran two miles first and had a bit of a fever.

S/f

greg A warmup
extra lower back stretches

16:31

Kelly S's hip and adducter stretches
followed with an hour of bouldering

this one was FUN! i was worried from sptraining my back BAD on monday's rowing WOD, so took the past couple of days off. Did this on a gymnastic floor (extra spring) and barefoot which definitely added to stabilization work. On the pullups, only had 2ft to the wall and sore back so had to REALLY use my midline stabilization (first time focusing on it) for kipping and it worked WONDERS! Even on zero food (moron, i know) and fighting off the flu, i am proud of my time....

did tear a healing callus while bouldering though. L'enfer, c'est les calluses!

M/31/6'4"/220

As RX'd 14:10

43/170

34 lunges for 100 ft.
Rest as rx'd:

15:50

F/37/122
today's wod, walking lunges, pullups & situps:
11:53
all kipping pullups unbroken, situps on GHD

9:59 not as rx'd. Missed last round but would have been only 90secs more

M/28/186

As rx'd

19:27 (had to walk to basketball court)

finished with 3 rds of 15xback extensions and dips followed by a 1 mile run (8:30)

as rx'd 19:21

male, 36 y/o, 149#, 68"

WU (pushups, squats and bar dips)
WOD as rx'd 15:58

m/ 26/ 205 lbs./ 74"

As rx'd: 14:55

it has been awhile since I posted on here. wow there are a lot of comments, dont think I will read them all like I used to. anyway

M/185/70"/34
13:01

the 100' was a guess, situps on flat floor feet anchored

15:54

As rx'd.

Ive had a rough couple weeks on a personal basis and felt like it was killing my numbers and goals so i decided to murder my body via modified WOD.
100 ft walking lunges
21 ghd sit ups
21 single arm kb swings (21 each arm one pood)
21 pull ups
21 med ball pushups
18,15,9,6,you get the picture
23:01 i think this got me back on track,the jort wearing ,bandana sporting,meathead curl worshippors in my gym stopped and stared the whole time,pretty sure i scared the arginine out of them,lol

15:52

M/19/200/6'7"

11:43

...Baylor University not super conducive to 100' walking lunges

As rx'd 12:28

31/M/190

as rx'd 15:36
That was in the morning

Late afternoon I did:

800M Run
21 Pullups
800M Run
15 Pullups
800M Run
9 Pullups
in 14:17

john

8:58
Pullups kipped situps anchored abmat.

Well, ortho couldn't find anything wrong with the shoulder. X-rays from last year show a mild spur but nothing alarming. He's sending me to their spine and nerve specialist. He's a little concerned about the numbness and tingling. No $h!t so am I.

rd1 :33/30/34
rd2 :37/29/32
rd3 :44/28/41
rd4 :35/20/26
rd5 :42/16/19
rd5 :40/12/11

100 feet =26-27 lunges

11:26

as rx'd

i'm struggling to do kipping pullups

21:50 I think I may have gone beyond 100' as I just lunged down a long hallway. My lunges weren't very quick but pull ups felt ok. I definitely need to invest in an abmat soon; hard floors don't feel that great on my lower back. Glad I did it but definitely need to be faster next time.

m/23/6'/170lbs

as rx'd...

14:50

This one felt good. Lunges were knees to ground; situps were unassisted; pullups were strict and from all the way down. First full week of CF done.

m/22/5'7/155

12:22 with abmat.

M/19/5'8"/156lbs

6:33... gotta kick this cold that's going around.

age 19 bw 170
8:26 as rx'd
measured out 50 foot lengths and went there and back. made sure my last step was over the line too on both ends

17m/5'9"/158

as Rx'd 9:35
hands still pretty jacked from joshie...(had to break up the pullups

prob do again in bout 2-3 weeks

as rx'd 13:00

46/181

11:35 as rx'ed.

F/27/5'5"/119lbs

Subbed Jumping Pull-ups for Pull-ups
Subbed Anchored Sit-ups for Sit-ups

19:50

22:12

Subbed: back extensions for situps.

Unable to do ghd situps (or any other type of situp) due to strained lower back.

Lunges and back extensions unbroken.

Seans

Classy move. (although I did have a good chuckle yesterday)

23:57 as RX'd

As RX'd 15:10;

Used 15# overhead KB's with first (4) rounds of lunges; couldn't finish sets with KB's, legs were smoked!!!
Great workout!

Semper Fi

23:50

100FT walking lunge
21 pull ups
21 sit ups

100 FT
18
18

100 FT
15
15

100 FT
12
12

100 FT
9
9

100 FT
6
6

Time: 7:26

WOD
walking lunge 100ft
21 jumping pull-ups
21 sit-ups

walking lunge 100ft
18 jumping pull-ups
18 sit-ups

walking lunge 100ft
15 jumping pull-ups
15 sit-ups

walking lunge 100ft
12 jumping pull-ups
12 sit-ups

walking lunge 100ft
9 jumping pull-ups
9 sit-ups

walking lunge 100ft
6 jumping pull-ups
6 sit-ups

WOD
walking lunge 100ft
21 jumping pull-ups
21 sit-ups

walking lunge 100ft
18 jumping pull-ups
18 sit-ups

walking lunge 100ft
15 jumping pull-ups
15 sit-ups

walking lunge 100ft
12 jumping pull-ups
12 sit-ups

walking lunge 100ft
9 jumping pull-ups
9 sit-ups

walking lunge 100ft
6 jumping pull-ups
6 sit-ups

time-7:50

F/115/24

as rx'd, did GHD sit-ups

12:05

17:48 as rx'd

as rx'd
20:13.5

no kip on pullups + distance from lunges to start of pullups was about 15 to 20 meters.

m/19/78kgs
as rx'd 11:15

42/F/5-2"/117#

18:48 with a lot of jumping pullups.

M/38/175/5'8

18:19

assisted pull-ups #10

37yo/m/145#/5'8"

As Rx'd: 7:54

M/24/158/5'7"

Great WOD. Did all GHD sit-ups for the first time. Tough!

As Rx'd

Pull-ups all unbroken except for the 15 rep round (10+5)
GHD sit-ups round 1,6 unbroken, broken round 2-5
Round 2 - 10+5+3
Round 3 - 5+5+5
Round 4 - 5+5+2
Round 5 - 6+3

Time: 18:03

22:15 pullups on Grav. @ 60 lbs

M/23/153 GregAwu

As rx'd: 11:01

45/76"/190

as rxd (30 steps = 100')

2:43 (PU: 21)
3:27 (PU: 10/4/2/2)
3:25 (PU: 5/5/5)
2:44 (PU: 6/6)
2:14 (PU: 9)
2:03 (PU: 6)

total = 16:38

Wow, This one hurt a lot. Still hurts 5 hours later. Can't imagine tomorrow morning...

30:50

all walking lunges
jumping pullups
situps on the GHD machine

10:52

did 30 lunges 15 out and 15 back for 100 feet.
played with doing a ghd type situp with using my bench but settled on doing reg anchored situps.

7:40 as rx'd

* everything unbroken

16:45, un-anchored abmat sit-up.

note for next time: begin with long strides. averaged 35 lunges for first three rounds, down to 20 by last round. that mistake and the un-anchored sit-ups slowed this down.

M 68"/165/40

9:06 as Rxd

Wendi f/28/5'8"/148
as rx'd 15:19

Shannon f/26/5'6"/140
as rx'd 17:20

Crossfit Alliance
Greenville, SC

as rx'd 13:00

looked a little closer.. did extra set of lunges 3 pull-ups and 3 sit-ups

F/24/112
as rx'd 15:43

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

Rx'd, unanchored

14:20

23/150

WOD as rx'd

9:29

M/28/5'10"/165

As rx'd

8:59

37M/5'10"/165#

Warm-up: skipped.

As Rx: 13:23.

Cool-down: skipped.

Strict pull-ups; AbMat sit-ups.

Recovering from the flu so didn't push too hard.

as RX'd
11:36

used 25# plates for lunges, dead hang pull ups

12:00

M/45/5'11"/190

17:33

Rhabdo
BW 165

7:52RXd
Got screwed on lunges because I'm as tall as Verne (aka mini me) from Austin Powers nahmane.

8:03

as rx'd, knee to ground

19:01

18:22 on about 4 hours of sleep after being up for all of 30 mins

14:12 as rx'd

All situps unbroken
Sets of 21,9,&6 pullups unbroken, others broken

Obviously pullups were where improvement can be made.

19:30; 4 rounds, 40

CFWUx3 minus ring dips and pull ups
1 pood turkish get up x2 each side

10:19 as rx'd
partitioned pull up sets 18 and 15

that wasn't as bad as i thought it would be after doing my AFPT test.

15:47

Aloha,

Jordan

29/m/193

9:32

1st metcon after taking a week off due to upper respiratory issues. Definitely taxed the lungs more than I anticipated.

9:47 as Rx'd

M/40/185

As rx'd: 18:15

Judging from all the sub 15 times, I didn't measure out the 100 feet well, nor did I push hard enough. That's a losing combination. All pull-up sets unbroken but for 18 and 15.

More better faster

16:23 With GHD Sit-Ups

Pull-ups unbroken except the round of 18 and 15 (got em done in 2 sets)

m. 22. 180lbs

18:00.36

as rx'd:

13:15

M/28/6'1"/185

Rx'd:

13:37

17:05

as RX'd: 10:02

8:50

as Rx'd
17:54

off day = sick

As Rx'd: 20:14 (GHD situps)

WOD
7.38
could've gone faster on the lunges,but the gym was
busy the night,bodies everywhere,had to keep turning and changing direction.
earlier while snatching,people were walking by just as i was about to snatch with no sense of
where they were walking,even put a bench right behind me,just aswell I don't fall on ma butt ,or i'd ave landed on them !

20:30 as rx'd--did 30 lunges per.

15 min ellip wu 17/17. happy not to rip palms...

m/20/5'8/158

13:10

47 - 6' - 210#

As RX'd:

9:27

F/38/142ish/5'4"
AS rx'd except last 9 pullups done jumping due to blister about to rip.
21:59 not a great time, but a great workout. Ouch, my azz!
It was cool to look back at the old entry's pictures.

32/m/#230
rx'd 13:04

33/m/160

14:05

as rx'd

That is one bitchin' handstand!

CFSB C1W1D5 (skipped D4, travel issues)
FS 205x3, 215x3, 220x3
BS 190x20
Metcon: Josh, 8.09 (PR by 2.39 last year, 5.04 better than 2007)
07 Watts: 92.96
09 Watts: 149.1
I'll take that for improvement under the curve. Paul

9:33 rx'd

29/M/6'1"/180

9:37 as rx'd

Cincinnati finally has a REAL CrossFit gym, fully-stocked. Come check it out!

9:42

anchored sit-ups with couch

20/m/160/5'9

57 y.o. 5'10 155lb

12:31. Had to do this in a non crossfit gym...not fun.

as rx'd
17:30...unsat

as rx'd

15:18

Hit a wall today, I think it's time for a week off.

20:00

Aches and pains aren't going away, muscles are cramping all over. Diets been good but still no energy in the workouts.

As RX'D w/ unanchored sit-ups
11:03

The unanchored sit-ups really slowed me down. I kind of wish I did anchored to up the met-con effect.

22 min

M/40/5'9"/175#
That is my new FAVORITE WOD!
As Rx'd 8:08.... rested 10 minutes, then did again in 7:57!

M/49/151/1-1-06

CFSB "b" Round 4 Week 2

Front squats 3x3
45 x 10
95 x 5
135 x 3
155 x 3
175 x 3 (PR)

WOD
15-12-9
125# Power Clean (first 5 unbroken, 5RM PR)
24-18-12
Pull-up

13:41

Cash-out
20 Sit-up ab-mat
15 Toes to Bar
10 KTE

Total Time in Gym 0:57

20:45 on the rings

Arthur: 9:47

Julie: 13:44

bwt 139

as rxd
6:07

As rx'd

16:34

As Rx'd

11:31

thats just nasty speal. nasty.

"Also I think I might stop zoning. My daughter has been showing sign of disordered eating, she's only 12 :(."

"Now Im weighing in daily, and thinking, man, all I can have is 6 almonds? A teaspoon of olive oil? 1/3 of a sweet potato? Wha? I feel I could eat paleo and IF till im 100 yrs old. Zoning forever? God help me."

Comment #452 - Posted by: Strong Lil Pony F/37/5'5"/140? at February 26, 2009 3:01 PM

Pony, 2 pieces of advice:

1 - Go back to paleo RIGHT NOW. No-brainer.

2 - Stop posting as "Strong Lil Pony F/37/5'5"/140?". Drop the stats part and go with Strong Lil Pony. That's the name that matters. We don't give a f%&k about the "F/30something/blah blah" part.

"6:07"

Comment #564 - Posted by: Speal

I can envision the pull-up to sit-up transition: drop off the bar, land on your back and start sit-ups from there.

And the ensuing sit-up to lunge transition:

At the top of the sit up, you use momentum gained from sitting up and spring into the first lunge.

I cannot comprehend how you blast through these WODs so powerfully. Chris, you're an inspiration!

m35/170/5'8"

c-loc as rx'd 12:21

b-heard as rx'd 12:59

myy lovellyy time was 9:05 ! :)
this workk out made my leggss feel like jelloo ! :(
ewwwwwwww !

Well, I decided to try this workout again today. I'm an idiot. The situps hurt the most the second time around.

Got my time down to 8:19 (from 8:57).

As rx'd
14:43
Sets 15 thru 6 did ghsitups

@thegym

16:01

As prescribed:

33:10

27m/6'6"/225

13:36 GHD situps

20/m/6'2"/195 lbs

Subbed 6-5-4-3-2-1 Muscle ups for pull ups and 24-20-16-12-8-4 GHD for sit ups. Lunges as Rx'd:

14:40

M/23/6'1/185

as Rx'd**

15:39

**chest-to-bar pull ups, GHD sit-ups

Felt pretty good and liked this one a lot. My core and legs feel like jello. First time doing GHD's in a couple months, the next few days should be fun.

11:58

Added pushups to each round. Wanted to scale it up a bit since I won't be able to work out for the next couple of days.

11:47

Male/5 '10/150

rx'd 10:23

9:02 as RX'd

Only one set of broken pull-ups (set of 15)

OPT... Khalipa... Dang.

M/176/5'11"/36

00:17:45

Did 10 pullups each round rather than 21,18...6.

Other wise as rx'd.

Shave three minutes and do as rx'd by May2/3?

Perhaps, Perhaps, Perhaps.

M/168/6'1"/30
15:04 as rx'd

felt great...as rx'd 8:06 wooo!!!!

rx 14:53

rx'd around 14 min, give or take a few seconds

m/23/6'3''/215

Herm- thank you. You're a good friend. Can't wait to hug you and Cookie at the Games.

Stats changed. 'nuff said.

As Rx'd
10:51

Hamstrings are not happy with me.

Strong Lil Pony

I give you props for sharing..You've obviously come a loooooong way!

does any one know if there is a crossfit anywhere in the Czech republic?

10:52

tired, 6th consecutive day.

58/M/195 - 18:39 - Huff puff, Huff Puff, Huff...

48/F/125 - 17:13

15:00

full GHD situps

18:03

wod as rx'd
23-230
10:46

m/39/5'4"/142

14:41

ab mat situps (lightly anchored)
measured 34 lunge steps to be about 100'
no broken sets, but a few seconds rest between exercises here and there

As rx'd 11:11
Knee felt alright during lunges but still hurt while kipping.

30/m/198

17:48 as rx'd.

m/40/6'0"/193

20:04

19:12

M/33/188

12:22
Workout as Rx'd except added 20.7lb vest to spice it up !! all pullups unbroken lunges became very tight near the end great post.

Scott m/48/6'/210
Assisted pull-ups blue band

15:18

m/30/5'9"/165

Subbed 50 walking lunges for 100ft. I had nothing to measure against. Otherwise as rx'd

13:10

22:42 as rx'd

25/M/6'1/165

As Rx'd

8:24

done at crossfit after coaching with one other coach

as rx 13:52. Room for improvement. Pull ups were mostly 1/3 sets. sit ups all unbroken on ab mat with KBs on feet. Walking lunges unbroken but slow.

11:12, did quickly at home, so no pullup bar, subbed pushups.

Felt absolutely worthless today and couldn't get the lead out of my butt. 18:15 but jumping pull ups after the first 21.

10 min jump rope 100 RPM
BW x 3, landing is still going wide more often than I'd like.
PNF

Forgot to add, situps were unanchored.

12:05

23/M/6"3/210

As Rx'd

13:28

M/32/6'2"/185

WU:
20 minute run (2.4 miles)
25 OHS

WOD:
As Rx'd - 19:28

Boy do I suck at pullups. the rest of the wod no problem. 3/4 of my time spent at the pullups.
as rx'd 22:28
Managed to knock all of em out kipping,no jumping. first,and 2nd set were 5-6 at a time... after that lots of breaks, 2-3 kippers then 20 seconds or so of rest, another 3, etc.. proud of myself for doing them all without slacking, had to try not to think about how slow I was going.

My third WOD today. M, 58, 279lb slug.

Had to modify all:

Didn't "kiss the floor", had to offset 200 lbs of my 279 and still only managed, 6, 6, 7, 8 and 9 pull ups. Sit ups were ok, but i didn't find a video so i did crunches...Anyway, didn't make it thru the last two sets....a very long way to go and respect to all you out there who can do this!

Day 20 post-op:

Upon waking, pain in the left shoulder is the same as yesterday. My right shoulder is still a bit sore in the medial and posterior portion of the humeral head.

10 AM

Shoulder rehab in accordance with Post #344 on Thursday, 2/19/09. Notes:

Walk backs: Increase in ROM of 10 degrees.

Wall crawls in the power cage: 2nd hole from the top on reps 9 and 10.

Scapula squeezes, forward to back rotations, and backward to forward are same as yesterday.

Bicep flex and extension: dull ache is dissipating. No pain during the wrist supination and pronation.

6 PM

Shoulder rehab in accordance with Post #344 on Thursday, 2/19/09. Pain has dissipated some.

Stopped wearing the sling during non-critical moments, and only wearing it during work, workouts, and sleep. It's now more of a protective mechanism from my own stupidity than a necessity. So in that sense, it's a necessity! LOL

Doing it right - healing it up ONCE!

m/40/5'6"/142

sit ups anchored

16:42

25/m/5'11"/175
as rx'd
11:37

15:26 - as rx'd

kipping pullups - broken every round
situps not anchored

I've really got to time myself, keep forgetting.

9:46

26:00

Strong Lil Pony - that's EXACTLY why i wont Zone! More more thing we have in common, chica! I agree w Herm - head on back to Paleo. let your lil mama see numbers dont mean anything - health and fitness does :) You are awesome mom! btw - im clueless as to how much i weigh and i like it that way ;)

11:54 Rx'ed

M/44/168

18:52 / Rx'd

Lunges: measured 100' (Rear knee touching).
Pull-ups: Kipping.
Sit-ups: Abmat (full-head to ground in down position, knees open hands touching floor for up position).

First post ever:

15:24 as rx'd

Good advice Herm! I could give you a hug for it too!
Strong Lil Pony- we have much of the same past. I began recovery from and ED 4 yrs ago too.
I stick to innate (sort of like paleo) eating and skip the measuring. Same for me- took a long time to see food normally. If paleo was easy/natural for you- I'd say go back to that and just be happy and healthy :)
A hero of mine said to make "Health" my goal, not weight, not any of that. Just health. And the rest follows. :)

Take care!

Erin

17:48

I cant do pull-ups! How can I get better at them???

Deadlifts
325 x 15, 4 ,6

WOD all by myself
3 rounds
500 M row (1:46, 1:49, 1:47)
Hypoxic KB Swings, 1.5 Pood, 1=>7
10 Wall Balls. 20#

13:42

flash

u get better at pullups by watching the instructional vids from the website and practicing daily until you learn the kip. it takes time, be patient.

18:39 / subbed 30 squats for lunges for the knees

31/m/200
WOD as rx'd
13:13:89

14:55 as rx
pullups need a lot of work, rest was cake.

followed this up with lynne. bw is 200#, benched at 205#
BW Bench - 17/12/11/9/12
Pull-ups - 7/8/6/4/6
found some left over power in the last set, worked these with 3min breaks between sets

followed this up with 25min of cardio and a quick set of 10burpees

18/m/5'9/201#

15:00 as Rx

strict pull-ups

as rx'd

13.40
GHD Sit Ups

M/39/6'3"/256#

14:27 with GHD situps

As rx'd:

8:00

No rest.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
22:07

20:43 as rx'd
Yeah, I was loafing big time.

Done right after PJ WOD from yesterday

As Rx'd
Unbroken.
Measurement was over the distance of 9 3-foot floor tiles 4 times. It worked out to 32 lunges total each set.

13:27

#53 GL AF in Iraq - for comparison
Derek O - 25 on each leg would be twice as much as you had to do.

I liked this WOD. Arms were screaming.

Damn blackberry
20 powerwalk WU 1.15 mi

Made up yesterday's WOD
Push jerk
155/185/205/225fail/225fail/185x3/135x10

WOD
Sub 25 squats for lunges-6 knee operations, lunges are a no go
Jumping PU
Abmat Situps
15:23

M.39.6'3".256#

25:06

I shared the only pull up station with my bro.

19:04
sit-ups unanchored w/o abmat

m/44/6'2/170

Walking lunges 50 feet only
A little more than half of pull ups were jumping.
No kipping (but not for any theological belief).

Small gym was busy tonight. Had tough time getting onto equipment to do pull ups

31:00

24'35" as rx'd. My quads are screamin!

did as rx'd- worked with students
18:38

31/M/161/67"
I added an extra 100ft at the end on accident: 18:08

M/40/5'8"/162

AS RX'D

9:37

THIS WORKOUT WAS PRETTY EASY, ITS NICE TO GET A BREAK ONCE IN A WHILE

35:26:99

30 min mod stat bike warmup

no weight for walking lunges

pullups = 100lb lat pulldown (front) (load for this movement is slowly increasing)

glute-ham situps = slight hyperextension and arms folded at chest

12:10

I had to run back and forth between two rooms, but I figure I'd of taken a slight breather between the lunges and the pull-ups, anyway

27/5'8/164

As RX flawless tecnique at lunges unanchored sit-ups

8:25

27/m/76kg

7:27

As Rx'd: 13:10.

14:48

13:43

Lunges in slippery fresh snow (Minneapolis). PU bar too cold without gloves so did jumping PUs with gloves. GHD SUs.

11:25

as rx'd

11:35

Subbed jumping pullups

26:03

11:47

CFWU
situps on steep decline
60# assist on pullups and dips
1st round - 6 pullups and 6 dips

WOD
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups (steep decline)
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups (steep decline)
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups (steep decline)
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups (steep decline)

Pullups kipping (figured it out) first two rounds. Then reverse grip for last one.

Forgot to start watch until after the first round:
15:58

29/f/115

8:26

M 38 5'10" 151#

As RXed
17:57.91

walking lunges 100 ft
21 pullups
21 situps
21 push ups
21 kettle bell swings with each arm with 1 pood
and repeated ascending to 6 reps
21:18

M/31/5'8"/195

As Rx'd: 13:53

(Ring P/U - no kipping)

m/20/162/5'9"

each of my lunges is approximately 3 ft so i did 34 of them each time.

15:14

m/48/176

CFWUx1
BurgenerWUx1
OHSquats, PVC Pipe, 20 reps

WL: 0:31 / 0:33 / 0:33 / 0:35 / 0:33 / 0:30
PU: 0:36 / 0:32 / 0:43 / 0:50 / 0:40 / 0:18
SU: 0:38 / 0:34 / 0:31 / 0:27 / 0:18 / 0:18

9:28

Kipping pull ups and anchored abmat sit ups. Averaged 26 steps for each round of lunges. All sets unbroken with the exception of the last 3 rounds of pull ups. Lost some time moving between stations.

Also did 5 rep sets of deadlifts:
135 / 225 / 275 / 365 (PR)

Felt strong. Previous PR was 360 on 090219. Will try to get 375 next time.

No wod for mom and the kids today - they had a scheduled PE class at the YMCA.

M/33/192/6'

As Rx'd using decline bench situps

14:02

As Rx'd 8:52

Everything unbroken

m/32/230/69"

As rx'd 14:54

35/M/150

As Rx'd w/ Abmat
11:21

as rx'd
19:44

as rx'd
11:58

subbed push ups for pull ups

13:32

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

As Rx'd in 18:29

Completed at the local gym and had to do each portion of the WOD in a different room.

All Pull-Ups Dead-Hang. I'm getting ready for a PFT and I want to keep my 20.

OooRahh CrossFit

12.53

M/25/190/71"

first time and out of shape

27:15

F/45/5'2"/126

situps w/hip flexors disenagaged
20:12

followed by
6 x 5 ring dips (feet on bench)
6 x 10 sec stable support holds

16:34

Dead Hang till max out then jumping

12:45

as RX'd 9:36

No situps.

18:00

OMG!! I thought I was gonna puke SEVERAL times!!
I could not feel my arms by the end!! Made my shower interesting!
AWESOME workout!

did the CFSB squat routine before the workout.
3-3-3 of 225, 265, 265

70m sprint, 21 PU, 21 Situps
70m, 18, 18
70m, 15, 15

6:58

WU 1000m row

As rx'd 29.23. (PUs split into sets of 5)

Time 13min 04 sec

Used band for Pull-up and Abmat for sit ups.

No sideshow tonight. Managed to stay upright.

Walked out steps for lunges then when I went to start someone was lying on a mat right where I was going to walk. Ended up walking round in circles in the gym. Lots of funny looks for those of us doing the wod. (someone did extra they were enjoying it so much).

Liked this one.

Good Fun

as RX'd

9:21

finished off with 400m farmers walk (disgusting)

3022
ran 400's inbetween sets as well

As rx'd 10:35.

35/M/78kg

10:43

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

As Rx'd 19:41

M 34/142/5'7"

As rx'd: 14:46

#1

As Rx'd

8.41

m/43/5'11"/80kg

As Rx'd

20:26

First time doing lunges so thighs will probably be sore tomorrow. Knees as bruised also as I had to do the walking lunges over concrete.
Funny thing was that during the first couple of rounds I was really looking forward to the lower number of pull-ups in the later rounds. Big awakening half way through when I realised that this meant a shorter rest for the legs....

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

As Rx 17:00

18:01 as rx'd

This is my first ever sheduled WOD.

22:20

Not too impressive!!! hopefully faster next time!

13 and some change--all i had was a wall clock, which i watched obsessively. lol. I've GOT to get a stop watch.

I didn't have a track long enough, so I did 30 reps of walking lunges (walking back and forth around every 10 reps or so) with 25 pound plates.

WOD: 100ft lunges/PU's/SUSU's 21/18/15/12/9/6

12:03

CFSB w2-DL

WU-
135#x6
178#x5
242#x3

3x3
1. 265#
2. 298# (PR!) -small pause (2sec) between 2nd and 3rd rep to wipe sweat off hands. Slight form breakdown on last rep so...
3. 291#

12-9-6 protocol 1min in between each set

@223# unbroken* small pause between rep 10 and 11 in the first set to re-grip (1sec)

10:08 as rx'd

Not as good on the pull ups compared to our last heavy pull up wod, but decent none-the-less

12:26

subbed push ups for pull ups 2 to 1,bicep still healing.

11:15

M/36/5'8/161

m/190/6'3"/29

13:10 as rx'd

JULIA: F/44y/5'02"/151#
WOD: Subbed in Jumping Pull Ups
TIME: 45:58

GEORGE: M/40y/5'08"/156#
WOD: As Rx'd
TIME: 14:10

As rx'd
12:43

16:40 min
took extra long steps (25)

15:52
as rx'd

M/195
Bwt:195

Rx'd: 9:36

Fighting a cold this one was perfect for today

That was real fun
as R'xd however still need assistance with pull ups
21 (60lbs assisted)
18 (50)assisted
15 (40 assisted)
12 (30 assisted)
9/6 unassisted

20:09

23:03
254 Calories,
45% fat,
Max HR: 164
Avg: 135

Pull-ups were broken up.

As rx'ed

16:15

15:12

did primarily jumping pull-ups. Didn't expect my hamstrings to be so tired!

As Rx'd 15:00

First week to the program.

WOD time:
22:10

19:35

WOD - 11:10 (Abmat situps) [50y/m/10st12/70"]

m29/155/5'10

As rx'd
14:42

18:20 brutal

did this at 10 pm last night--not a good time for a wod.

19:30, slowwwwww. gassed after 2nd round.

F/30/145

As Rx'd W/ 45# OH walking lunges
14:55

19:45

Did lunges outside, long walk to pull ups Pull ups feeling much better.

M/43/185#/5'9"
Sub'd 40 OH Squats for each 100' lunges
GHD Situps
Else as Rx'd 24:00

cfwu x3 wo pull ups

as rx'd w/ assisted pull ups
missed round of 15

19:10

m/30/175/5'10"
21:32, sub'd lat pull downs since no pullup bar available, 110 lbs. lunges with 20 lbs DB OH for 21/18 and 15 lbs DB OH for rest of sets.
5th xfit workout.

33/M/180

11:57 as Rx'd

wu: 1.5 mile run, I felt really good on this run.
Can't wait for the 5K or 10K to come up again.

For Time: 21:26

added pushups, needed the work
situps with knees bent, unanchored. These were really slow.
Lunges were slow but I focused on not pushing up with trailing leg. Did 30 paces for 100 feet.

Cool video! Hotty Toddy fellas.

As rx'd with abmat situps and kipping pullups
8:29

Aniz(f)
11:07

M/32/175

Rx'd : 10m29s

As rx'd, almost 20 minutes. Gym got a little crowded and had to wait for a pull-up bar, but for all accounts not a performance to remember.

Played catch up today. Push jerk 135-155-165-175-185-195-195(pr) followed by this WOD-17:12 followed by 10 miles on the stationary bike-26:33. I have been doing the WODs for a month now and I am loving the results. I wish I had listened to some friends who tried unsuccessfully to get me to start this a year ago. I am hooked to say the least.

As Rx'd - 22:11

3 days ago I moved some old school desks for somebody. It was a lot of awkward overhead lifting. When I tried to do the push jerk WOD the next day I had extreme pain in my shoulders, didn't finish the workout. I think I only did 145. Probably something to do with the rotator cuff?

That sent me into a bit of a depression, I hate injuries. I was so down about my shoulders that I didn't do this workout on schedule yesterday. I finally drug myself out of the house and played catch up today. Did it bare foot in my yard with the P ups on rings. I'm glad I did, life is so much better when you're not sitting around feeling sorry for yourself.

18:43 as rx'd

M/32/6'0"/191

As rx'd, 13:57

First set of pullups unbroken, but rest broken into 2 sets. First time at this WOD. Another one of those ones that looks like it might not suck until that second set of pullups.

as rx'd
14:20

note for future, i did 40 steps per 100 ft because i didn't have an accurate measurement of the gym i was at

M/33/5'10"/194

10:01

34/m/200

13:22 as RxD

m/30/162

WOD done as rxd with a minor adjustment. I wore a 20lb vest for thw whole time. Great WOD!
Time of 12:01

M/47/5'11'/190

14:08

WOD: 11:28

33 yom 220 bwt

wod w/ subs
100 ft of lunges (6x)
pull-ups 21,18,15,12,9,6
knee raises at dip station apparatus (bruised tail-bone issue) (same reps as pull-ups)
time: 13:57

M/29/6'3/175

13:15

F/26/130/5'8" Crossfit Sonoma County

19:17 with assisted kipping pull-ups

M/31/190

18.42

Counted 50 lunge steps for each set of walking lunges rather than 100ft. Held a single 20lb DB over the head. Subbed laying leg lifts for GHD situps. Strict/traditional PUs.

28/m/65"/155lbs.

16:00

Had to lunge outside then move inside to pulldown machine. Done with anchored sit-ups.

28:00

M/39/150

did some power cleans and light push jerks then the WOD

as rx'd, 15:47

m/31/5'11/177

10min 43sec as RX'd

Did the push jerk WOD first

As rx'd

18:45

15:39

2/27
cfwu x3
bwu x3

5 set of 3 high hang clean + 3 push press

WOD

14:12

all sets unbroken

correction on myself. in my delusional state, I thought I didn't complete it, but I did. All sets unbroken.

15:15
fun wod in the sunshine! PTL!!!

as rx'd

22:40

lunges were unbroken - too bad I can't say that about the rest.

18:30

kipping PU

Mark: 12:10 (as rx'd)

Theresa: will post later.

as RX'd

9:21

finished with a 400m farmers walk. it sucked

m/ /40 / 186

CFWU x 1 - situps and pullups

36:20

Lunges only on the first set. Thereafter I walked 100m.

16:03
34 Lunges, 10 pullups, 21 situps
34 Lunges, 9 pullups, 18 situps
34 Lunges, 8 pullups, 15 situps
34 Lunges, 7 pullups, 12 situps
34 Lunges, 6 pullups, 9 situps
34 Lunges, 5 pullups, 6 situps

14:39

M 34 / 175 / 6'2.5"
As RXd
10:20

Did also 30 MUs for time for a PR of 5:55

15:58

19:09

Subbed stationary lunges (didn't want to lose the station that I was at).

~13 min

m/28/173

Raced my buddy Neil and we were heads up the whole time. Didn't break anything.

10:30 Rx'd

F/36/5'2"/108

sub'd: assisted pu

15:08

as rx'd 11:57

Hello Everyone,

I just posted a HUGE thought bubble and it was erased....did I do something wrong? I hit the "post" button but it is not there....okay, I will try to write it again in a little bit...I really poured a lot into it....very upset.

M/26/175
As rx'd 8:32
Did Fran a couple of hours before, and got a pr by over a minute with 4:39

M/160/26

As Rx'd:

6:10

I think this workout was easier for me being 6'8" because i only had to do half as many lunges as evryone else

Newbie here.

as Rx'd but added pushups and did deadhang pullups as many as i could before kipping the remaining.

32.19 with breaks ;( haven't gotten my conditioning up yet.

Very good workout. Thanks!!!

11:36 as rxd

m/44/175

as rx'd

13:42

M/32/160 6'1

14:31

28/m/155

15:24

M/20/185 6'1" Iraq 9:45 This was a good work out, took my time a bit on lunges to get full range of motion.

10:25 RX'd

1st 3rd of ea pullup set dead-hang, balance jumping. Last set all 6 'real'.

Situps anchored on floor.

13:56

16:10 as rx'd

time 19:54. situps on GHD.

33yom@195
10:25

M/43/6'/198

Did it a day late.

As Rx'd

19:47

My 16 year old son did this along with me.
He did jumping PUs
19:30

It's good to have him in the box.

M/23/162/5'9"

9:38 as Rx'd

Bree: 20:04
Ben: 14:27

22.m.135.65"

as rx'd w/GHD sit-ups
19:18(PR)

Some of these times are just crazy fast! You guys must have been "sprint lunging"!

M/37/199!/5'10"

17:59 as Rx'ed

20:40 most pullups jumping

M/18/180/6'1"

12:57 as rx'd

M/29/162

12:03

-D.

Rx'd except band assist pullups
13:18

time 12:03

time-12:09

As Rx'ed, 22'38"

F/33/62kg

As Rx'd: 13:14

Did all pullup/situp sets unbroken, coulda gone faster with the lunges

26/f/5'2/130#

breakfast: run 38 minutes = 5.1 miles

over to Valley CrossFit for the morning women's class where we did

warmup; partner 400m d-ball shot, then partner ball-slam ladder to 10, then 400m partner d-ball weighted run, then indo board work, then

WOD: fire hose drag for time
3 lengths hooked up together, laid out straight

2 x pull entire length in, then run it out til straight

time = 2:25
2nd time = 2:16

wow! wut a different stimulus! almost a Fran-like intensity. Big Thanks to Mike Latch for all the awesome variety! mixing into the regular class some of the skill specific stuff from his firefighter candidate class is a super cool way to keep it fresh.

then over to the big box for this WOD...

lunges ended up being a lil over 100 ft. each time
sit-ups unanchored
time = 9:50

post: sauna, then over to CFNoHo for afternoon session.

as rx

14:26. I think I might re-do this one. My time should be better.

BTW, I completed this workout at CrossFit Tri-Cities in St Charles, Illinois while visiting family. First rate owner. Real nice, knowledgeable, great gym, good people. If anyone is in the area, I encourage you to visit, I know I will again whenever I am in town.

11:48 subbed push-ups for pull-ups

as RX'd: 25:25

7:46

Crunch situps
Dead hang chins

Very busy day. Woke up around 5:20 A.M., got on my bike and pedaled to work for about 20 minutes to be there at 7, got out of work around 6 (my legs were killing me), pedaled back home for 20 minutes, got ready to be picked up for the rap, came home round 11:30 P.M. was walking to the door...

at that moment I was thinking to myself, if I don't get the WOD in then I'll regret it.

I live right by a school. According to google maps, this one chalked out part on the ground was 50 ft so I walked that back and forth in almost pitch black, I also wasted some time trying to figure out where I would do the situps without hurting myself on rocks and I couldn't see the chalk at one point so I had to use my phone to help me when I was doing the lunges.

My time: 18:44.27

Gotta get to bed so I can make it to the CF gym in the morning! Hooray!

time 1304

Used band and abmat.

Butt is sore today from all the lunges. Good pain.

Good Fun

16:28

did situps on swissball. Jumping pullups on smith machine

rx'd
11:13

As rx´d: 7.33 min

Rx'd sta 7
9:07

37/m/148/67"

As Rx'd

21:30.

Much harder than I thought. First pullup set unbroken!

Rx'd

12:49

Flew on plane day before this for business, only ate twice, 2nd meal was the only good one.

CFWU: 3 rounds of 10 (Dips 5)

WOD:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups

Time: 7:26

AS Rx'd: 20:21

13:42 as rx'd

24/m/145

11:30
as rx'd

did it yesterday, just finally posting now, my thighs feel PRETTY good...

as rx'd 21:54

25 minutes

lost about 1-2 minutes introducing a buddy to crossfit. He quit first round, oh well... Never can manage to get someone to try it for more than a week or so. I even stress to scale accordingly, erring on the side of kinda light and easy, but still challenging.

27:00
Couldn't measure 100ft so i figured about 2ft per stride and did 50 lunges.

As rx
m/42/150

10:08

2nd day back

did ctb pull-ups otherwise as rx'd 14:26

10:31

Did the following for time:

Walking lunge 100 ft.
15 Pull-ups (mix of deadhang and jumping)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (mix of deadhang and jumping)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (mix of deadhang and jumping)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (mix of deadhang and jumping)
6 Sit-ups

Time 10:34

M/49/151/1-1-06

As Rx'd, SU unanchored

16:34

The USMC CFT is an awesome workout. I'm a combat conditioning specialist, so we administer them occasionally. Best time I have seen in the "Maneuver under Fire" is a 1:56. Highest for the ammo can press was a Lt. that got 155 in 2 mins. And the run is actually 880 m, not 800. Make sure you rest atleast 5 minutes between the three events. Good luck and tear it up!

Semper Fi

In my fatigued state, forgot the sets of 6, so did 21, 18, 15, 12, 9

Anchored sit ups

16:18

13:30, full situps

17:28 which included walks to and from the basketball court for the lunges, had to wait some for the pull up bars in 24hr fitness. Pull ups were butterflies and situps were unanchored. I'm not sure I understand how anyone is doing this in 6 mins. I'm not happy with my time and thought i would be closer to 12 mins but I was not in an ideal gym and did it on a saturday so it was very busy but still don't get how 6 mins is possible. anyone else a little confused on that?

15:40 Jumping Pullups
First WOD. Been reading and admiring - thought it was about time to get of my arse.

F/41/130

20:15 Rx'd

32/m/6'2"/202

12:33

Unanchored situps, all unbroken
Pullups went 21, 12+6, 10+5, 12, 9, 6

Phil 4:13

dam something happened to my previous post in here in thursday (2/26)

M/18/170/70"
well my workout was as rx'd + 21/18/15/12/9/6 push-ups for each round

15:26

dam something happened to my previous post in here in thursday (2/26)

M/18/170/70"
well my workout was as rx'd + 21/18/15/12/9/6 push-ups for each round

15:26

20:00

C-
32 lunge steps per 100'
UA Abmat
9:35

Jumping pullups, slight ac joint separation a few weeks back
Abmat situps

9:49

i have no idea how you guys were able to do this WOD as fast as some of you did. I think i miss counted my paces, and did a lot mor than a 100ft lunge walk

As Rx'd (or so i thought)

24:14

M/24/180

13:50 Rx'd

09.02.27
19:15

12:14

did lunges while holding tommy.

10:07

I could not measure 100ft precisely. I did 30 walking lunges which I think was more than 100ft (I have a long stride).

Did my first crossfit workout and I loved it!! In the beginning, I thought it would take me all day to complete it- but it took a whole 25 minutes. I did assisted pull-ups and made it challenging. I thought the lunges were easy at first. Towards the end my legs were like rubber. Afterwards I felt wiped out yet ready for more.?? Crazy! I thought I was pretty tough til the next day when my ass was killing me! Can hardly sit!! I love it!!!

10:08, as rx'd

10:08

21-3x for x=0,1,2,3,4,5,6 reps
Hip Extension
Pull-ups
100 ft Lunges
Situps

pulled a friend in too, tag team.
50 mins.

11:49

Did this tonight instead, really fun/tough WOD. As RX'd..16:38

cluck cluck cluck

M/36/145

@ work, ghd situps, pull-ups all unbroken, lunges were brutal!

14:03

10:12

followed by:

21-15-9

DL 225#
24" - Box jump
Thruster 95#

9:16

9:40 as rxd

then push jerk up to 205

did lunges 2 x 20 alt.leg

Time: 12:39

Aerobic Warm up then:
JAS

Walking lunge 100 ft.
12 Pull-ups (assisted 2 straps)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (assisted 2 straps)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (assisted 2 straps)
6 Sit-ups

Ffc

Walking lunge 100 ft.
12 Pull-ups (unbroken)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (unbroken)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (unbroken)
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups (unbroken)
3 Sit-ups

13:43

PULLUPS BROKEN UP
OTHERWISE AS RX'D

16:36

m/60/180

as rx'd
23:30

21 Min.
16lb help on Pull-ups after the 18
Half wide grip

18:29

42M/175#

Anchored ab-mat situps o/w as Rx'd

10:53

17:15

15.20

15.20

m/28/6'4/210

13:34 rx'd

100 ft walking lunges
pullups
situps (exercise ball)

19:56
Back bothering me.

20:33

Walking lunge 100 ft. SUB 100m
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft. SUB 100m
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft. SUB 100m
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft. SUB 100m
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft. SUB 100m
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft. SUB 100m
6 Pull-ups
6 Sit-ups

21:45

Note: Misread 100 meters for 100 feet...legs are very sore.

Correction to entry #864

27:27 vice 21:45

I have a power tower to do chin ups.... so I did half kipping (from the hips) with the explosive aidof a fitball!
Everything else rx'd - situps w/ fit ball too.
12'34"

11:56
had to wait for PU bar bit

21 min

m/30/160

9:55

As Rx'd, 11:52.

Done in the park, in the rain.

Flew thru lunges and sit-ups. Legs started to get very tired at the end. Pull-ups broken - might have gone faster with a dry bar, but overall, very happy with my time.

24:09.

Wow, walking lunges were tough as the rounds went on. Nice work out. Knees kiss the floor!

2 months today with Cross-fit.

M/30/6'/215

subbed 2 to 1 Back Extensions for the Pull ups
(elbow/forearm strained)

10:27

CFWU modifié 3 rondes.

Fait 50 lunges au lieu du 100m (dans sous-sol). Le reste as Rx, crissement tough pour les lunges,ça m'a ralenti. 24:06.

as rxd

1412

m/29/185lb

WOD as rx'd, without stopping.

Time 7:14.

- OlliS

45 minutes
(25-30 steps = 100 ft.)
Pull-ups cw 70-80
Sit-ups 2-5 on GHD, 2-5 on ball, some regular

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

On Vacation, did this at local Elementary School!

CFWU-3 rds; mod'd

As Rx'd, 33 paces for 100', pullups on some sort of kiddo apparatus; no kip, knees bent to stay off the floor.

16:47

18:00. Did an extra set with 3 reps.

M/6'5"/250lb/25
20:30

M/40/175

As Rx'd: 20:42. And, heck, I thought that was a pretty good time. Apparently, not so much.

Did this after the 1-1-1-1-1-1-1 push-jerk wod
14:52

Lunge distance was measured @ 105 ft from the racquet ball courts to GHD @ the globo gym. situps were on a GHD. the kip was deliberate on the pullups. will do butterfly kip next time.

f/25/5'9/136.5

as rx'd

18:52

pull-ups took me a long time... aargh.

As rx'd.

Lunges: 100ft
PU: 21-18-15-12-9-6
SU: 21-18-15-12-9-6 GHD-style on ball

15:29
3-yr old did lunges with me.

As RX'd: 17:18

did this following:

For time:
Row 500 meters
95 pound Push press, 21 reps
Row 500 meters
95 pound Push press, 18 reps
Row 500 meters
95 pound Push press, 15 reps
Row 500 meters
95 pound Push press, 12 reps

13:37 as rx'd

F/25/5'4/129#

16:56 as Rx'd

My first 21 pull-ups in a ROW!

as rx'd

13:19

Couldn't walk for 3 days!!!

30/m/175/5'9"

As rx'd; 9:56

14:26

26min 33sec

As Rx'd

WOD
walking lunge 100ft
21 jumping pull ups
21 sit-ups
walking lunge 100ft
18 jumping pull ups
18 sit-ups
walking lunge 100ft
15 jumping pull ups
15 sit-ups
walking lunge 100ft
12jumping pull ups
12sit-ups
walking lunge 100ft
9 jumping pull ups
9 sit-ups
walking lunge 100ft
6 jumping pull ups
6 sit-ups

time: 7:18

m/25/6'3"/214lb

15:55...now my butts sore

F/25/5'4/129#

16:56 as Rx'd

My first 21 pull-ups in a ROW!

m/51/5'11/185

23:59 as rx'd

m/37/170

As RX at NWCrossfit

12:47

My hiney hurts still, 4 days later.

as rx'd

17:16

Used assisted chin/dip machine for pull ups (level 15) otherwise as rxd.

16:02

as rx'ed with anchored situps

most of the pullups where broken, but did more kips in a row (i think 8) than ever before.

16:02

M/30/195/6'2"

12 pu
12 rd
lunges 100 ft
10
10
lunges
8
8
lunges
6
6
lunges
***got distracted by neighbor***
4
4
lunges

time went out the window
Lungs hurt. Bad. Cold outside.

2/26/09
CFWU X2

WOD:
Walking Lunge 100Ft.
21 Pull-ups
21 Sit-ups

Walking Lunge 100Ft.
18 Pull-ups
18 Sit-ups

Walking Lunge 100Ft.
15 Pull-ups
15 Sit-ups

Walking Lunge 100Ft.
12 Pull-ups
12 Sit-ups

Walking Lunge 100Ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100Ft.
6 Pull-ups
6 Sit-ups

Time: 9:15

JD Roper
Pickens High School

m/27/165

as rx'd except did GHD situps and did ring pullups for the 15 roung and 6 round

time 13:39

13:35 as rx'd

Walking lunge 50 steps
21 Pull-ups
21 Sit-ups
Walking lunge 50 steps
18 Pull-ups
18 Sit-ups
Walking lunge 50 steps
15 Pull-ups
15 Sit-ups
Walking lunge 50 steps
12 Pull-ups
12 Sit-ups
Walking lunge 50 steps
9 Pull-ups
9 Sit-ups
Walking lunge 50 steps
6 Pull-ups
6 Sit-ups

21:54

Next time: need straight line, outdoors or in big gym

35 minutes exacatly

Went all the way down to 3s for P/U and S/U and an extra 100ft of lunges.

00:11:21

CrossFit warmup

WOD as rx'd

18:03

Wish I could read. I did dips instead of situps. My arms are smashed. So not really as rx'd but close. My 2nd CF WOD and although pain is my friend today I love it. 30/m/5'10"/175 34:05.

18:51

Agh! Stupid me forgot to do the situps. Doh!

8:52 w/o situps.

m/36/6'4"/97kg

19:13

Walking Lunges x30

All ok appart from the Pull ups. I can only do 3 at a time!

Crossfit warmup followed by the WOD as rx'd.

20:05

Matt w/jumping pullups - 21:39
AL - 16:55
Taylor - 19:22

17:35 as rx'd

not sure of distances so i did 31 walking lunges each round. anchored situps. after the workout did my first double unders.

TIME - 10:45(PR)

13:53

CFWU
090226
15:51
M/48/182#/72"

19 min stopped didn't do last round

m/35/5'9/178

CFWU - 3. Reg except pushups instead of PU 2nd set. No situps 3rd. Superman. Burgener.
13:54
Lunges definitely the hardest part.

15 minutes

As rx'd 9:40

First 2 rds and last rd tried out the butterfly kip.
Sit-ups done on decline sit-up bench

walking lunge 100ft = 30 steps
lunges done on the second floor track
situps w/ 12lb medicine ball between feet

time: 21:36

as rxd:

13:21

Chin ups unbroken

11:45. Need to work on pull-up technique

30m/156/70

As rx'd
100ft=30 lunges
pull ups, sit ups unbroken
added 145# power cleans, 6,5,4,3,2,1 with each descending round after sit ups.
15:22.

23/m/165
10:38

this was a great work out!!

M/39/5'6"/193

37:59

BUT I can explain... as I measured the weight room today.

For whatever reason, I wasn't thinking and did the first four rounds as 2 rounds trips across the weight room. But the weight room is actually 50 feet across. So - for the first 4 rounds, I did 200' of lunges.

Realized my mistake and did the last 3 sets as 2.5 round trips plus 10 - thinking I was going 30' each way. Wrong. So, the last 3 sets, I did 160' of lunges.

All tolled - 1280' of walking lunges - almost a 1/4 mile. Which is quite a bit more than the 700' prescribed.

No wonder I took the next series of workouts off. Good God...

as rxd 41 min

47/m/184
15:33

As Rx'd in 18:36
PUs on 2x4 (practically DH all the way). Unanchored SUs.

35M184
as rx'd (32 lunges)
21 minutes

Tom 23 mins, 30 lunges, 1/3 real pull ups, 2/3 ring rows

Eric 20 mins
21-12's ring rows.

18.43. 40# WA PUs - elbow still sore. Plenty of room for improvement.

First w/o at lunch = SQR 135/10,205/8,225/2;LegPress 200/10,300/8,400/4;Legcurl 110x2/2/2;LegRaise 140x10/10/10. X Fit at 1530: First full set of pulls up to 15

as rx'd. For lunges I took about 40 steps.
23.26

Rx'd 8:25

8:25

9:42

17:30
Need to get those pulls chained better!

3/10/09
As Rx'd(except I used GHD for sit-ups)
12:42

15:13

28/m/185

feet anchored situps

11:45

As Rx'd. However I had to walk quite a ways from the area that I did my walking lunges to the pullup bar and sit up bar at the Y.

18:54

33 yom 204

Finished 12 situps
21:09

15:24

36/100'. Broke PUs into 2 sets untill 9.

Finally got around to doing this, weeks after it was prescribed.

prewrap as hand tape does not work for me on pull ups.

all sit ups hand floor to toes on GHD.

15:32.

pull up sets broken, usually around 7-6-5 reps.

CFWUx1
14:06

Cam 23 min. sub push-up for sit-up
Terri 19 min.

45 min.

26:30

14 minutes 11 seconds on this workout

21.12 minutes
2 sets lunges with 53 lbs kettlebells
2 sets lunges with 45 lb barbell overhead
2 sets lunges with 20 lb wallball held to chest

6 total sets of 21 reps each pull ups and sit ups unbroken in between the sets of lunges.

jump rope for warm-up

as rxd 12:31

also did 10 x 2 on squat a set every minute

finished with 315 the last 7 sets

3 x 5 shoulder press
135
155
175 (only got four)

did the wod with burpees instead of pull-ups later in the morning with a time of 8:40

5'8"/m/175/31

Finding a good pull-up bar is a must. Didn't have one so made kipping almost impossible :(

as rxd 15:55.

Honestly figure I can do better next time. At least pull a minute off this time if I have a good pull up bar. Hate to make excuses. All the more reason to make my own box!

Lungs hurt the most on this one. Tough to go at a fast pace. Think I averaged about 12 to 13 per 50ft.

Good Workout. Looking forward to doing it again with a better pull-up bar.

Cheers Jordan

M/32/160 6'1

12:23 rx

16:07
m/22/155

M/26/260 6'5

Just got back on crossfit after going back to my usual football style weight work out.

2nd week, back.

The lunges killed my legs today.

25 min as rxed.

22min
105lb upright rows sub
incline situps

45:31
m/34/185
1st crossfit workout

as rx'd

10:48

24/210/6'

40 and change as rx'd

7Apr2009 Tuesday

Man, there are some fast times posted here.

WOD, with broken pullup sets:

23:30

I guess the situps are supposed to be glute/ham situps, though, right? I did them on a slantboard, so maybe I didn't do the WOD as rx'd?

15:47:98

~14 min (probably could have matched my last time had I not had to pick up a fallen barbell and wait a number of times for water...next time, I'll skip the water).

I really didnt know how far 100 ft was so I just did 50 walking lunges. Everything unbroken, and anchored sit ups: 13:19.

Scaled back to puppy cause I'm TERRIBLE at pullups.
11:03
30/m/73"/185

15:11
Despite good form with my kipping pull-ups I still struggle. Losing 15 lbs should help. Waiting for the first warm day when I take my shirt off for motivation to diet proberly.

15:11
I still struggle with pull-ups despite good kipping form. Need to lose 15 lbs.

24/190/m

8:03
As RX'D

Stocker- 25:00
Meyer- 27:32 @ home

m/23/6'/170lbs

as rx'd...

14:20 (PR, but only by 30 secs)

Measured out a rough 20' and did that five times for the lunges. Pullups were kipping on rounds 4 and 5. Situps were on decline bench with hands on head.

19:15

f/32/5'4/122

13:58
estimated 35 lunges
PU with gravitron-55 (need to start using less assist)
anchored sit-ups

cfwu x 1
wod
20:37

M/31/6'/174

10'50"

*good to be back

this work out was the best hurt i have ever had and i wanted to do it again

Ring Pull ups

11:48 (6 seconds fater WooHoo)

at rx

13:43

as rx'd
20:33