Awesome.

this sounds likde fun!

yeahhhhh

Great workout!

this sounds like fun!

that's a gorgeous looking workout.

great workout!!!!! big hugs everybody CROSSFIT FAMILY RULES!!!!!!!

Rock and Roll!

gunna be a great day!

Bring it on, can't wait to see the looks I get for this one

I can do this one 1-armed!!! :)

1 pint ben and jerry's cookie dough for time:

30 mins

Woo hoo finally posted! Been waiting all night! Let's goooo calves! Don't fail me now! They've been feeling better so hopefully they'll hold up during the runs! *fingers crossed*

#12 captain crunch....cookie dough is good....but cherry garcia might win

Love it! This is going to be great!

hey!!! i have an insane idea i'm thinking on hitting a crazy "Diane"

225 pounds deadlift 21
21 handstand push-ups
800 meters
225 pounds deadlift 15
15 handstand pushups
800 meters
225 pounds deadlift 9
9 handstand push-ups
800 meters

WHO JOIN ME?!!!!!!!

i mean a RUNNING DIANE

32/m/6'2"/204

No joke, I actually did this on Tuesday.

As Rx'd

14:01

DLs were broken into 15+6, 9+6, then last set unbroken. It is definitely more difficult to run after some DLs.

Phil 4:13

#12 Captain Crunch
I'm not impressed with your time, I think I could lap you! :)

Isn't this basically a running Diane? I don't get how running and deadlifting like this helps?

Someone explain?

not a diane Jeff... where are the handstands??? i'm thinking on adding the handstands but not sure hate to disobey the Coach but add the handstands sounds like a lot of fun!!!!

It is the Diane deadlift rep scheme with running instead of HSPUs though. I would have though more variety.

Also - disobey?? If that was the case then all the affiliates (like the one I attend) are disobeying when they make up their own WODs. =P

3-2-1....go!!!!!!

Thats gonna be fun......

Tomorrow we´re gointo set the barbells outside the gym (as always people with dropjaws looking and asking what da hell is going on. that means new crossfiters or at least one in the gym on monday)

Street trainig crossfit style!!!!

Ecuadorian crossfiters are growing, may 10 level 1 cert in Perú and then start the afiliation proces!!! Crossfit Ecuador is coming very soon.

I love this stuff!!!

Bad english and hugs from down her brothers in wods!!!!!

crazy bro s´more (as always!!)

I'm still a relatively new (<4 months) crossfitter. Do you think, since my max is 255 on the deadlift, that I should scale back the weight on this one? Or should I stick with the weight prescribed and just not worry so much about time so I don't hurt myself? If you have a good answer for this one, let me know at ryan@ryanjanus.com.

and you will not hold me back me to hit that RUNNING DIANE hahahaha!!! smorelle´sends you and your girls big huge hugs...love you my brother you are the best MANOTO

no es locura es la fuerza de tu sangre que corre por mis venas

#25 Ryan. Scale it dude, trust me. Plenty of time to get your DL up to over 300. My 1-RM DL is 375lb and this workout will be tough with that weight. Scale it, leave your ego at the door.

#25 Ryan

I went back to last time this WOD was posted and found this answer. Assuming it still applies.

For all who need to scale the weight:

Divide the prescribed weight by 180 (the weight of the prototype Xfitter) and then multiply by your weight, for example:

If you weigh 150#'s- divide 225 by 180 (1.25) and then multiply the result by 150 (your weight)which is 187.5 - round up to 190# or down to 185# for deadlifts. Understand that you should scale down if you still need to improve your form on the lift.

You can use this method to scale up, too.

Comment #19 - Posted by: Kegger at February 1, 2007 9:39 PM

I am now in my second week of CrossFit, and am absolutely sold. I haven't pushed myself so hard on a daily basis in years. Just wanted to say "thanks", and that I am raelly excited about this workout!

Someone forgot what year it is. 090321 not 080321.
But sounds like an awesome workout can't wait. This was last years 080321
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Looking forward to being able to do the WOD w my man bright and early :) I think we are going to sub the running for rows since Herm isnt approved for running yet since surgery and my calves are still trashed from doing Griff@my box yesterday

Diane is my favorite girl... I might even join s'more on this one! I've only been able to do most WOD's as Rx'd for a few months now, thinking about adding to one is a little scary - I like that :D

How about a ballpark minimum 1 rep max that would allow for the WOD as prescribed?

Taking the weekend for rest, Monday though, it is going to be awesome!

15/12/9 @ 62kg

22'54".

F/33/62kg

Ryan, #25, I would scale the weight down to what you can do about 8-9 times without stopping to keep the metcon up.

16:56 on treadmill for runs

broke 21 dl into 3x7's
broke 15 dl into 7/5/3
broke 09 dl into 6/3

Open question...we had a conversation today about "Linda" specifically. I'm a "larger" guy, and I'm adamant that it's a Met-Con WOD...I was told that it's designed to be a "strength" WOD. Now I can't argue that it doesn't develop strength, but isn't it by design Met-Con? I know, I know...which came first, right? What do you guys think?

Never been so psyched in my life for a few reasons

1)I was an 800 runner in hs
2)DL is my best lift
3)Most importantly though, I never knew this WOD existed. Can't wait!

Tweaked my shoulder pretty bad doing the one rep max jerks on wednsday, and still waiting to see if it heals itself with rest/ice/etc for a week, before I see the specialist.

Naturally I am drooling looking at this workout and am fighting the urge to do something stupid and try and do it anyway!

But, I think instead though I will sub the 800 meter run, 50 sit up, 50 back extension X3 WOD.

Good luck everybody, this looks like a fun one!

Still kind of curious about how to scale the weight here. I read #28. Not sure where the 180 was pulled from. Is there a formula from from a percentage of whatever your 1RM is? That to me, would make more sense. An answer from HQ, not just from the randoms, here would be pretty cool.

Man, can't wait to do this tonight in FOB Salerno!

1.2.3..GO!

Now if only I could steal a barbell and some plates from my school gym and bring them to the track...

this WOD is an example of one of my few problems with crossfit. It WODs like this kill running shoes, oh well i'll wear the old ones

1.2.3..go!

Can't wait !! After the weighted pullup WOD kicked my a$$ . I've been chewing at the bit to get at it all day yesterday. I've vowed to crank out weigted pullups more often so I can have a little more respectable showing next time we see them . LOL.

s'more-

that running Diane sounds like a great workout!!

I'm in.

Nice pic... T walls, TCNs, and tires... looks like JBB to me!

5'10/200 Today marks the 2 week mark of doing crossfit WODs... originally skeptical, but workouts seem to be aimed at stuff I like doing/seem to be geared to results I'm looking for, so no complaints. Still think this is some sort of a cult...

22:20
as rx, stoppage on second set at 10 to reset grip, otherwise dl were straight thru. Echo previous statement about running after deadlifts... legs were heavy, wasn't exactly setting any speed records today. Love the deadlifts, however...

M/24/6'1"/165
As rx : 21:33
Broke down deadliftts.
That was the definition of a Crossfit
Workout. One of a kind

220# DL

21:00

Have a question regarding CrossFit and physical therapists. I started Crossfit about a year ago and love it. My P.T. friend tells me that it is too advanced for me and that these exercises will hurt me. I've explained that I scale when I feel I need to and that I know my limits, etc. I take the time to learn how to do it correctly and then move on to other lifts and movements I don't know. She doesn't get it. Or more accurately, I can't explain the concepts to her. I've read through the web site and some of it seems a little technical to me. Does anyone have this problem of explaining what this is who doesn't have a lifting background, or a great understanding of physiology. Any civilian points to give to her would help greatly. I'm going to keep chugging the Kool-Aid, but I don't want to lose a friend which is what I feel I'm doing.
Thanks

To Guntotinghipgangsterwannabe:- That's a hard 1. As a PT myself I am always keen to learn and find new stuff. You should do a training session with her on one of the 'softer' days, there is no way she can poo-poo it! As long as your technique is perfect and you are scaling down there should be no complaint from your trained friend. How long has she been a trainer? P'haps she's stuck in a rut?? Beast her ass!! x

#50 - Did you show her the video from yesterday?

"The Warrior Spirit: Turning Misfortune into Fortune"

guntotinghipgansterwannabe

The best way I've found to explain t to people is to say it's just a combinatin of gymnastics, olympic weightlifting and sprinting. Mkes it more difficult to object to when you explain to people it's actually a combination of regular sports instead of some crazy fringe sport called CrossFit

I am 5'9'' 165 lbs

21x145
800m
15x185
800m
9x195
800m

It's my third day doing crossfit, still trying to gauge myself on the weight.. Probably could have gone up.. but I am sitting here and my chest feels like it just got spartan kicked, that smoked me. Good or bad time?

24m/6'/180

As Rx'd 14:20

I am 5'9'' 165lbs 4th crossfit workout...

21 x 145
800m
15x 185
800m
9x195
800m

Probably could have gone up in weight, but that smoked me. I feel like I just got spartan kicked in the chest. Good or bad time?

felt weak on DL's. i didnt add the plates (all in kg) and ended up doing 238 Lb'ers. as follows:

3x10dl, 800m (~1:20)

overall was around 22 minutes.

next time ill bring along the calc. LOLOL!

just realized i didnt even include my time.. 16min 12 sec, can you tell im new at this? ha

As rX'd - 26'52"
Runs on Treadmill (a little too dusty here in Iraq today)

Favorite WOD so far (7 weeks in) as it combined something I'm great at (DL's) with something I suck completely at (running).

Thanks, Coach!

23/m/180
WUx1
BS(3-3-1-1-1-1): 255-255-275-285-305(pr)-315

The pic location is FOB Loyalty, 5-73 CAV (Abn Recon) of 3BCT, 82nd Airborne Division.

Can't wait to do this one today- whew!!

Does anyone know how to get the videos to my on an iphone?

You know coming from a running background I love to run, absolutely love it, but when the coach starts adding DL's to...I tell yea he really kicks my ass! lol

YEA S'more your crazy and I love it! DONT let that brother of yours beat you! hahaha, you know we love ya carlox

Eric good luck on those calves!!

Fat Tony where you at?

3...2...1.... oh wait wheres my bar?

m/43/185

16:25

m/38/6'/207

185 lb DL
Treadmill

17:03

Running sure is harder after DLs!

HELP!! If I cant get to the gym today(lots going on) I only have 95 lbs. How many reps can I sub for each to equal the effort?

Male/27yrs/6'0"/175lbs

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

12:11 Rx'd

Cool Down:
Roll around on my front lawn and have the neighbors dog sniff my butt.

5:00? Rx'd

The WOD was miserable outside here in Illinois, but the lawn part wasn't too bad.

25/m/5'11"/201

14:10 as rx'd all unbroken. Runs right around 4:00/800.

48/male/6'/199/week 19 CF

I don't get to say this enough...

COMPLETELY AS RX'D 22:05

225 DL's used to slay me...and now I can do them and run inbetween sets without my back tightening up from exhaustion...CF works!

As Rx'd 16:38
treadmill at 2% incline.
I was thinking of scaling the weight for more of a metcon cuz my 1RM on Dl's is only 300 but im sure glad i didnt, they werent too bad. the runs were far worse. Thanks Coach. Great WOD

21:34, at home.

Good Morning Friends! Wow, I woke up a little fearful of getting on with life (as explained in previous posts) and then I logged on and everyone is in good spirits and saying "great day" and totally putting me in my pleasure - love it!

I was finding it difficult to accomplish goals so I thought I would share them with you so that I have support:

1 - read chapter 24 on cariac physiology and make notes

2 - gain complete comprehension of those notes

3 - WOD

4 - set up my new agenda

5 - be in my pleasure; stay in the moment....fear only happens when I leave the moment

Thank you for allowing this space to just be....it is so wonderful.

Have a great day - love to all!

Jen

#25 Ryan - go to the link for BrandX. Good advice and recommended scaling provided there. Be smart, train hard.

FRIDAY:
9 minute TT
7:47 for mile, got another half lap (200M) around track for the 9 minute mark

SATURDAY:
100 pound Deadlift, 21 reps
Run 800 meters
100 pound Deadlift, 15 reps
Run 800 meters
100 pound Deadlift, 9 reps
Run 800 meters
TIME: 20:04

immediately after
90 seconds on, 90 seconds off x6 rounds - swim

if the others only knew......

awesome way to start a wonderful Saturday in a free America

#40 John

I just did that WOD last night. Its a good one!

Welcome back Jennifer!

GOOD WOD!!!
I must of felt rested today, as R'xd 15:24.
ran 800 meters on treadmill 0.6 mile

OH YEAH DID I MENTION: 41 YOM 5'9" 210

44/M/6'/170

CFWU x 3; 20:39 as rx’d. The runs were slightly over 3 minutes each. All DL sets unbroken but did occasionally rest a few breaths with weight on the ground yet no letting go of the bar. Time included moving upstairs to the treadmill and back.

Post WOD; 200 crunches, 200 reverse crunches

The "Compare to" link is a seriously underutilized asset. Here is a post on scaling from the "Compare to." Additional wisdom is to be found throughout the "Comments":

Hamlet, with apologies to the Bard: "To scale, or not to scale, that is the question..."

Question #1: Can I DL 225? Can I SAFELY DL 225 45 times? If no-> scale.

Question #2: If I can DL 225, how close is it to my 1RM? Is my 1RM well above 225? If yes, don't scale. A very important goal is to do the WOD's as Rx'd if at all possible.

Question #3: If I can DL 225 but my 1RM is not too terribly higher than 225, what is my goal for this WOD TODAY? If the goal is to build strength don't scale, and devote the time necessary to complete the WOD. If your goal is a met-con workout, struggling through with a weight near your 1RM may not help you reach your personal goal for today. Scale.

So, how to scale? Educated guess based on your knowledge of your strength, erring on the side of safety. Percentage of your 1RM as noted above, 80% for a strength workout, 60% or so for met-con. If you want to be a little more scientific you can use your CFT as a guide. Visit the message board under WOD and check out the thread "Scaling the WOD" for thoughts a couple of us have been banging around.

Remember, as Coach implies above in his subtle style, safety first, then fitness/fun.
Comment #44 - Posted by: bingo at February 2, 2007 6:05 AM

Hope I'm not too much of a "random" for Andoryu, #41...

#38 Bombero559

linda is a metcon. you're lifting lighter than max loads for time. just about any workout for time is a metcon. crossfit total is a strength workout. max loads not for time.

M/33/155/5´9"

WOD as rx´d: 15.43

m/43/74kg

20:25 as rx´d

Had to scale the DL not up to par with the rx'd weight yet. Never thought it would be so hard to run after doing a couple dls!!!

135 DL 21:44 m/25/170/5'7"

Messed this up a little
Mark did
275# DL x21
800m run
275#DL x15
800m Run
275#Dl x12 ooops
800m Run
16:43

John as Rx'd 16:18

YES!!! im really excited about this workout... i LOVE LOVE LOVE anything with deadlifts (especially semi-heavy ones)... thanks coach!

Just hit a new PR for 5k by over a minute. I don't like running distance very often so I was surprised by the results. Been CF for over 4 years now, and am seeing results everyday.
Thanks Coach!

38/m/145
16:16 scaled deadlifts to 180. Ran on treadmill.

m/29/6'1/194

as rx'd

14:42

M/22/71"/194

17:15 as Rx'd

Both shins are bleeding from the deadlifts. Guess I'm keeping the bar close to my body....

f/25/5'7/134

as rx'd

15:01

the 6ft, 200 club !!

GETSOME !

35/M/78kg

14:49

M/25/135/5'11"

21:35
.5 miles was more like .75(ran in neighborhood)
subbed 185# for 225#
altitude 5000ft temp 32 degrees(my lungs are still on fire)

m/29/185

14:41

treadmill runs 1% incline

# 92 i'm trying to get out of that club, i want to join the 6'' 190-195 club

Anyway 26:54 RX'd

Runs killed me because they were indoor on a 110m/lap track did 8 laps each time. Recovering from back to back 5k days

M/18/6'/211 (Down from 216 since sunday =O) Cutting is going perfectly thanks crossfit.

as rx'd 16:32

F/38/5'6"/140

150#

21:17

M/41/5'11"/185

as rx'd

19:31

As RX'd: 17:38

All sets unbroken. Ran on treadmill.

Pack - 18:36

This one really hurt

M/34/190/6'2"

17:24:94

Split DL's= 21- 10/7/4; 15: 10/5; 9: 9
Ran treadmill- 8.0 mph first rep, 7.5 mph last 2

As Rx'd 20:37

#50: guntotinghipgansterwannabe

Wow, you are in a pinch. Okay, so what is crossfit?

Random funtional movement executed at high intensity.

So what is a functional movement?

1. Universal Motor Recruitment Paterns. It is ancient. It is a movement we have executed through the history of our species. Picking up rocks, throwing them, punching, running, jumping, swimming, squating

2. It is natural. You are going to do it, it is programmed in your DNA. Just like a bird flying or a fishing swimming, you are going to move around on earth using yuor legs, you are going to lie down to sleep.

3. Core to extremity. The movement starts with the abdominal chain and radiates out to the toes and fingers.

4. Essential. You need the movement to live. You need to be able to squat. You need to be able to stand up. You need to be able to push yourself up off the ground. Why are people in the nursing home? Usually because they are frail - usually because they no longer can functionally move.

5. Safe. When was the last time someone went to the hospital for a burpee? A pull-up? A ski accident? A deadlift? A basket ball injury? A thruster? A car wreck? You get my point.

6. Efficient. Go pick up a barbell and try and curl it. Now do a hang power clean. Which was more efficient? Which used less energy? Same work was performed, less effort.

7. Effective. Does it work? Can you move a large load a long distance, quickly?

There are three steps to high intensity - don't be fooled into thinking that right off the bat you have to try and redline yourself.

1. Do one rep correctly, starting with your bodyweight or just a PVC pipe.

2. Do multiple reps correctly, starting now to increase the load, slowly.

3. Put a stopwatch to it.

What is crossfit's goal? Increased work capactity across broad time, modal and age domains. It is not a 3-week program. It is a life long journey.

Do you subscribe to the Cross Fit Journal? This is your prime resource. There are clips a seniors, kids, and everything in between training. There are articles on diet, programming, scaling, the lifts, and personal journeys.

47 - 6' - 210#

As RX'd:

15:15

as rx'd 15:07. This WOD is by far one of my faves in a while. last set had to do 5 then 4 DL's. Everyone have a safe and fun weekend.
Homo Homini Lupus-Plautus

M/27/6'/198

As Rx'd:

22:11

This is my second week of crossfit - pretty humbling. I'm sold on this stuff.

135# DL

17:46

2 months into crossfit. Scaled this one down on the DL.

145# DL

16:36

Look forward to building it up!

rxed 18:48

19:15

rxed

CFWUx3 (no dips)

155# deadlift

runs outside

TIME: 14:52

runs were hard-deadlifts unbroken all 3 sets

M/29/ 6'2/230
19:22 as Rx'd

153lbs. Deadlifts
Runs outside

19:15
Fun fun!!

185# deadlift

run on treadmill (sucks!)

Time: 17:57

QUESTION: Is it better to lift more weight on these metcon workouts and take longer (with more rests) or lighter weights in order to complete at a higher (faster) intensity?

I'm with s'more !

Treadmills are downstairs while my DL spot is upstairs, Longer time but added difficulty !

3-2-1- GO !

185# deadlift

run on treadmill (sucks!)

Time: 17:57

QUESTION: Is it better to lift more weight on these metcon workouts and take longer (with more rests) or lighter weights in order to complete at a higher (faster) intensity?

12.29 rx'd

runs in chucks were a suckfest. Need to run more I reckon.

rxd
14:16

as rx 11.17 m26/172 enjoyed that one. Nice bit of lung burn afterwards. Hamstrings got well an truly worked

M/37/6'2"/197

14:10 as Rx

f/27/5'5/145

115 lb deadlift

21:48

13:55 Rx

cfwu x2

22:18 as rx'd

28/M/140

BrandX- The Porch scaling

Normally I'd scale this to about 185 and do the Rx'd reps, but I liked the BrandX idea of scaling the reps and keeping the weight up, I need to get stronger.

15-12-9 with 225 deadlift and 800 m run

22:52

Feels great do deadlift relatively heavy for me at higher reps!

22:37

thanx coach

38/75"/240

4TH crossfit workout, time 23:35

135# DL
24:02
deadlifts were fine, broken here and there but my calves were cramping up like no tomorrow on those runs, so frustrating! Eric Gohl, I feel your pain!
off to foam roll those stupid calves.

f/42/114/5'

185 lbs deadlift
all else as Rx'd
Time: 21:48

As rx'd, scaled DL to 180#

21:43

As Rx'd
17min 1sec
in Five Fingers

m/24/5'9"/150

had to scale it

135lb deadlift, 15 reps
800m run
135lb deadlift, 12 reps
800m run
135lb deadlift, 9 reps
800m run

Time: 16:44

My runs were 100m turnarounds

m/30/5'10/205

as rx'd 11:57

Awesome workout! I am in the best shape of my life thanks to 5 months of crossfit, and I have no intentions of ever stopping!

19:29

21-15-9
135# ohs
Burpees

10:47

Rx'd : 15:20

46/182

14:44 as Rx'ed. Runs on mill @ 1%, deads unbroken.

25/m/5'11"/177
As rx'd
15:18

M/176/35

As Rx'd 22:04

Feel like a gosh damn tyrannosaurus today-all rounds unbroken

not ready for 225# yet after recent back strain, scaled back to 135#...

14:58

i can hardly wait to hit the "running Diane" but have to babysitting s'morelle firts....

big hugs everydody

3-2-1 GO!!!!!!

as rx'd 18:38

deadlifts broke down into 7-7-7, 5-5-5, 5-4
800's consistently at 3:30 or so

49/M/165 as rx'd 17:20

M/36/5'10"/180

19:10

205# deadlifts...that WOD smoked me.

After we finished, Holmer and I had our first two "clients" over to the garage gym. Now I feel great!

23yom/68"/180lbs

19:59 as rx'd

F U TITO!!!

21:40

13:54 as rx'd. Blew through the deads and then feebly moved through the runs.

47 / 177

19:22 as rx'd, runs on the tm at 1%

can't expect much with only two real workouts in three weeks

15:27 as Rx'd

12:42 rx'd

28/m/5'9"/150#

27:19

80-kg deadlifts
0.5-mi runs on a 1%-incline treadmill

A couple flights of stairs in between the two.

M/25/6'3"/220#

As Rx'd
14:31

As Rx'ed, 1-armed DL
18:14

Cookie135# DL, 800m row
18:59

m/30/162

WOD as rx'd 16:15

My weakness is running, and im trying to work on that. DL went ok the only set unbroken was the last one. Great wod.

#149 Tom:

Damn dude, you killed it.

18:34 rx'd

cfwu
bwu
Oly sup trng 5 x [3hihangS + 3OHS]

WOD
sub pack
185#
15/12/9

19:21

23/m/6'0/185ish

Didn't write the WOD down right so i did the run first then DL's.. other than that, rx'd

time: 14:17min

I dont know about anyone else, but crossfit brings out the competitive person in me. I immediately check others times after finishing the WOD, and immediately after look forward to the next workout to see where I fit among the pack.

As Rxd
16:04

The wind was killing me today on the way back for each lap of my runs. Deadlifts were alright, 1st set was 10-5-6, 2nd set was 8-7, 2rd was unbroken. Worked on front and back levers as well as handstands afterwards...feebly of course...shoulders and back are dead. Anyone take transitional showers? 2min cold, 2min hot for about 4 or 5 rounds? Just started...wondering if its really going to help recovery.

M/5'8"/177

Nick

I think I'll do "Christine" instead:

3 rounds for time
500m row
body weight deadlift X12
20" box jumps X21

17:08. home 800m loop.

m/26/5'8"/aprox. 140#

17:24 as RX'd

two of my favorite things, deadlifts and running. admittedly a little disappointed with my time. can't wait for this one to come up again

(35,25)

scaled up to 265# DL

17:06

M/5-10/195/38 yrs

Scaled back DL to 175#. My max is only 335# so I figured 225# would be way to heavy for 21-15-9. think I cheated myself. After my set of (9) felt like I could have done more weight. (18:00 min) Completed a fourth round at 205#/9 reps without a problem. I'll increase weight next time.

Semper Fi

Rx'd

19:26

runs about 850m

19:45
Deadlifts are one of my weak spots. Need to improve them instead of avoiding them.

21 225 dl's 3:35
800m 4:01
15 dl's 3:01
800m 4:05
9 dl's 1:10
800m 3:51

Now off tho the mountains for a weekend of skiing and snowboarding.

Warm-up:
100-meter run
10 push-ups
10 squats

WOD as Rx'd:
14:39

m/35/154/5'8

as r'xd

17:28

33/F/5'10"/154

165# deadlifts
outside runs

15:37

Had to do this one alone; wish I had had someone to keep me moving.

as rx'd. 20:14

My goal was sub 20, didn't make it. Ran to DFAC bus stop and back for 800m. It is close but prob a little short. It has been too long since I did a track workout. My internal odometer is a little off I'm sure.

f/34

105#

20:25

M/32/160 6'1

16:23
scaled to 135lb dl's becuz of hernia.

Second Week of CrossFit and loving every minute of it!!
Scaled back to 130# (I need more weights)
15:58

d - 30m/175

13:18 as rx'd

j - 35f/125

18:01 as rx'd (155#)

M/33/185

As Rx'd runs outside all D L's unbroken fun wod!!

20:20

M/39/6'3"/259#

As Rx'd
17:48
Love it!!!

Have fun.

forgot to post time #175

15:20

m/6'/193/27

As Rx: 14:22 outside with hills.

Awesome workout. Almost called Pukie to see what he was up to... GET SOME!!!

16:12 as rx'd

all sets unbroken(surprised myself), 800m on the treadmill.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 225lbs x 2. Jog 400M.

As rx’d: 28:08
Foam roll after
Compared to 070202: 30:23 with 135lb deadlifts

M/50/5'11"/174

21:53 with a 205 lbs. dead

F/50/5'6"/135

20:15 with a 135 lbs. dead

18:00

deads unbroken, I am a bad runner

"19:10 205# deadlifts...that WOD smoked me."

Comment #143 - Posted by: Playoff Beard at March 21, 2009 9:06 AM

I beat you with 1 hand, 20 lbs more, and this is the first time I ran in 6 weeks?!?! I'm disappointed, old man!

;)

16:18 as rx'd

SUB 185# dl

27:27

M/39/150

21:02 as Rx'd

Grip reset on rep 19 of 21. Hands did not leave bar on other two sets, but I did a 3 sec pause twice during round two. Running, no let's be serious, walking up the stairs to the track was an absolute mind hump for the 800m. Also, running in a circle ten freaking times while sucking all the available oxygen out of the gym is not terribly fun. Even though the run sucked, I did not make it suck enough and could easily have shaved three or more minutes off the overall time.

#50
I am surprised that your PT friend doesn't get crossfit. I am pre-PT right now and I have logged many hours observing PT's. Their whole job is based on functional activity... and so is crossfit. Crossfit actually reminded me of physical therapy, just more weight and faster movements but the goals of the two really seem to coincide... increasing functional capability!

This video was recently posted by Eva T.:

http://www.crossfitsantacruzcentral.com/?p=1267

Great footage that gives gives added dimension to the sport of ski jumping.

These girls rock!

SATURDAY 090321

Bench Press

5x 65kg
5x 70kg
5x 75kg
5x 80kg
5x 85kg new pb for 5

Then...
.COM WOD Time: 13.20

I got a stitch on immediately after starting the second run which make this WOD horrible!

M/36/6'/175

warmup run 1 mile, 10 pushups, 10 pullups, 20 situps

sub 205lb DL

16:33

This wod rock'd! I blasted it, running outside is so much better than the treadmill!

as rx'd

11:10

#154 - Playoff Beard:

Thanks! I was shooting for sub 12:00, but it wasn't happening. I think I could have run a little harder, but not 40 seconds worth. The deads were easy. The runs, not so much. I can't wait for it to get warm. Running in 25 degree weather is just no fun.

Russ M/26/203

Rx'd 12:59

www.beyondthewhiteboard.com

great place to post and keep track of progress

as rx'd 12:41

its cold in ny man that run was not fun.

20-5'8"-155lb

as Rx'd

15:31

m/19/5'7"/155

800m = 6 laps Pottruck bball gym
Deadlifts: 1st set got to 17 unbroken. Last two sets unbroken.

16:08

treadmills suck...especially when you have to climb stairs to get to them...this canadian coldness can leave anytime now

ALRIGHT I made it to the gym (i need to get more weight for the garage gym). Had an indoor track 4 laps = 800m.

18:58 As Rx'd
first set broken 15, 6
the rest as Rx'd
Those first to laps of each set were slower than expected, but its all good only room for improvement.

CFWU
55lb. dls
25 ish minutes. Forgot my watch.

39/m/190

as rx'd
12:10 (pr)

07/07/02
12:35

15:57 as rx'd

as rx'd

11:02

Followed s'more alternative to this WOD so addded HSPU.

as rx'd + HSPU 21-15-9 : 20:00

Running was the hardest part. I hate running on a treadmill. Going upstairs and downstairs didn't help time !

DL and HSPU quite easy. Did snatch DL, for more challenge.

m/30/184/5,8

#72 Jen hi kinda curious about your situation I don't always post but have recently caught some of your posts and it reminds me of myself several years ago . I may be way of base with my interpretation and if so I apologize . LOL let me know I would be more than happy to share my experience with you .

M/40/6'0"/155

As Rx'd (100kg)

14:56

14:20 as rx'd

stairs up to the 3rd floor for DL were brutal as usual.

Back was hurting so dl's were scaled to 165,
otherwise as rx'd 15:00

decided to spice up s'more recomended workout just a little bit more. here what we did

21 deadlifts 225lbs
21 handstand PU
21 knee to elbow
run 1000m
then 15 of each
run 1000m
then 9 of each
run 1000m

felt really good and i finally found my "running stride" really pumped about it!!

Scaled by BrandX Pack level
135# DL
16:45!

WooHoo go me!
Papi Chulo...ahem?

S'more- you'd be proud, I was working my handstands when I was done :) Tried to do ring work but couldn't set my new rings up with the dopey tie downs. Felt like I tasked with assembling a 10,000 piece jigsaw puzzle with oven mitts on. Couldn't do it. Gave up and went home, still happy from my WOD. :)

Bambina & I are foodies tripping into NYC tomorrow- walk across GWB to Port Authority, A train down to Columbus Circle, Central Park awaits us.. so today is housecleaning and yard work. Ugh...

13:49 as Rx'd

First 21 dls unbroken. Second round were broke up 10/5 - got a slight exertional h/a so had to back off a bit. Last round unbroken. Runs felt slow today...

12:20

as rx'd women's weight 155lb

sets 1 and 3 unbroken

Whoot this is a big mental hurtle

As Rx'd

16:55

Have to stopped twice to tied my shoes. Deadlift does not feel as strong as it used to be.

DL broken in set of 13-5-3, 10-5, 9

As Rx: 17:25

11:58

15:25

155lb DL

As rx'd. Time: 13:41

Deads unbroken / ran outside. Big exertion headache after this one.

cfwu2
burgwu2

21-15-9
DL-225# (21 unbroken, 15(10-5), 9 unbroken)
800M run
Did this workout at the alma mater (hs). Main hallway was thought to be 400m long,turns out only 325m so 800m run was only 650m
12:51

got my wife to do it with me (scaled her reps and wt to 15-12-9, 65#) 13:00

as rx'd in 12'00" flat

M/24/183

31:19 Like a fool a I ran 1200 meters in stead of 800 meters. Stupid. Still too slow.

315# DL and 400m Runs

10:58

As Rx: 16:32

First time trying 225 lbs. Stopped on the first set of DL, did 10 then 11. The rest was good to go.

I'm on a very quick trip which involves about 16 hrs of driving and 16 hrs of seeing my mom and sisters for a day.

went for a 2 mile run/walk with my little sister (not intense, but a good warm up and good catch up time with the sis)

then did double unders
50
20
20
20 (unbroken)

got a new jumprope that is a little shorter and it actually made it possible for me to do double unders again, guess my short little legs just needed a short rope Ha!

Rx 23:37

F/37/126!?
Slow today...17:33. Runs outside felt like I was crawling! DL with 155#. These weren't bad- heavier next time.

21:43 180 pounds damn heavy. my 1RM PR is 225. but could do them just stared at bar tooo much. just finished 2 mins ago. can't type. woo! go guys go

11-5-3-2
8-7
9

WOD as prescribed, time=11:54

As rx'ed 14:30

put the weight down & regrouped on 2nd round at rep 10

Dave
M/33/205/72"

m/28/5'8/170

16:58
235 dl, thought it was only a 35 lb bar. was informed after that it was 45lb.

...4 minutes later, more like 30 seconds faster hey pebble. You must be getting old - losing your touch

Of all the days to decide to get back on the HQ WOD...I've decided to lay off deadlifts AND running for at least a week as they both aggravate whatever is going on in my left glute/hip area. It's either the attachment site of one of my hamstrings or a deep hip external rotator (or both).

Instead, I chose the "Filthy 50."

SO close to "As Rx'd!"

50 24" step-ups, didn't want to aggravate hip (last time box jumps)
50 jumping pull-ups
50 kb swings @ 35# (last time 25#)
50 steps, walking lunges
50 knees-to-elbows
50 push press @ 45#
50 "GHD" back extensions (last time good mornings w/ 25# plate)
50 wall ball with 20# Dynamax (last time 12# 8" diameter medicine ball - WHOLE different exercise. Holy. Crap.)
50 burpees
50 doubles unders

Time: 46:15 (Last time 40:46)

I'm OK with a slower time. Heavier kb swings, actual back extensions, and especially the 20# Dynamax made it a harder workout!!

This was a bad idea while sick. Had multiple stops during the runs to cough up mucus.
24:30

60 kg deadlifts x 21
Run 800 m
60 kg deadlifts x 15
Run 800 m
60 kg deadlifts x 21
Run 800 m

32:03

60 kg deadlift x 21
Run 800 m
60 kg deadlift x 15
Run 800 m
60 kg deadlift x 9
Run 800 m

32:03

M/35/5'9"/185#

17.10
as Rx.

19:33
15,6
My first 800 was actually .5 miles
10,5
second 800 was .75-.8 ish
9
third 800, .45-.48 ish. I tried 3 different routes in my nieghborhood. Funny how I thought my 400m runs sucked, until I realized that I was covering a longer route, around 550m. I feel pretty good now because at least I know I've been going a little further than I thought. Next 800, or 400 I'll have a better idea of where I'm at.

32/m/#230
rx'd 12:10

F/27/5'5"/118lbs

135lbs Dead Lifts
Runs --> RAIN!

29:24

29/m/185

13:14

All DLs unbroken. All runs sucked.

Male 23, 5'7, 169 lbs

As Rx'd

19:08

(had to run across the gym to reach a treadmill)

As Rx'd

20.41 min

Can't think of a better way to spend my Saturday afternoon! One of my favorite wods so far (2 and a half months in)!
Scaled deadlift to 125 all sets unbroken
Should have gone heavier but first real workout with high rep deadlifts and one rep max is 180
15:55

185#
15-12-9 unbroken
800m run in 41 degree F sunshine!
Still, the run sucked

185#
15-12-9 unbroken
800m run in 41 degree F sunshine!
Still, the run sucked

16:25

My hands have some rips in them so it got harder to maintain my grip in the 2nd and third round so I switched to an alternate grip. I did the workout as Rx'd with the exception that I ran the 800m on a treadmill at ~11mph so I was pushing it each time. I ended up finishing at 15:21. I felt really good on this workout considering I'm an avid runner and the DL's are one of my favorite exercises.

Afterwards, practiced L-sits and HSPUs along with some ring dips and kipping PU practice.

m/24/5'8"/165lbs

24/m/6'/178/Week 1 CF

160lb (broke it into 7s except last set)

23:20 (4 minute runs)

33 yom 220 bwt

wod as rx'd (on treadmill 8.5 speed 2.0 incline)
time: 13:46
previous time: 18:06

150 5'7.5" 34yom

as rx'd- 15:46

dl reps were clean- not bang and go

as rx'd
15:32, runs on a treadmill

As rx'd 14:15

#51 Lexi
#52 Richard
#53 Tommy
#102 Dave
#187 Kelli
Thank you all for you help. I'm taking everything you said to heart. Essentially, this is another WOD and I'll get through it. Great workout, great ideals, and a great community. I'm all about that!

Herm:

My one armed nemesis...me meet again on the field of battle and once more, you emerge victorious. My hatred for you is delicious.

Way to kill it dude, you are a maniac.

First time posting a workout!!!

m/27/5'10"/169

As rx'd (with Treadmill)

18:09

18:26 as rxed

F/39/139/5'7"

CFWU x 2

135# DL
Runs on TM at 1.0 incline
(TMs are upstairs at gym - a 35 sec walk w/o even counting getting it running - ugh)

23:27

did 21-15-9 of Deadlift 225#, and HSPU. 8:23

then did a run to the Rocky Steps! 2.5 miles there, sprinted the steps 10 times, then 2.5 miles back to my dorm...got some good comments on my fivefingers.

33/m/215/6'5"

15:51

38M/5'10"/166#

Warm-up: 3:01 row (795m); CFWU (minus pull-ups & dips) 1x15.

As Rx: 15:36.

Cool-down: PNF of hamstrings.

DL w/controlled drop & no bounce (no bumpers). Outside road course. 42F.

As rx'd:
11:24

2 nice hills on 800m route! Love the streets of San Francisco!!!

i love how in this workout you think youre gonna barely be able to jog the later sets and then you start and cant keep from running faster.

holy moly did i sweat good on this one. wow.

rx'd 22 mins..... travel time and firing up that treadmill KILLS you.

As Rx'd 19:05

As Rx´d 18:04

185lb DL
20min.

Go up a little on DL next time

27m/6'6"/225

Thanks to CrossFit Bellevue for their WOD today:

Three rounds for time:
20# OH Squats 50 reps,
50 Pushups,
50 Knee to Elbows
1000m Row

31:24

43 yom 190lbs

250lb deadlifts and 850 runs
16:21

F/20/5'6"/135

Scaled to 135lb deadlifts, 17:24

as RX'd 17:21 7th wk of crossfit
35,5'7, 183 C-TOWN

Partner in Crime "FunkCole" Medina DL-185lbs
48, 5'4, 165
17:20

Great workout! I had to scale back my weight so I used the formula that crossfiter Jeff recommends to use. My deadlift weight was 185 instead of 225. Total time to complete: 8:13

age 19 bw 170
12:26 as rx'd

M/22/6'0"/200

18:28 as Rx'd. Had to work with the midget bar, so I was gripping smooth chrome rather than the actual grips. I could only string together three or four lifts before I had to wipe down the bar and adjust my grip. A hook grip would have been great help if my thumbs weren't all torn up from last weeks hang squat clean WOD.

Go green, go white!
- Ben

M/43/170/5'7"

As rx'd - 17:47

as rx'd 18:25 w/ going up and down stairs between weights and the treadmill

F/27/125lbs

Time 22:25

100lb deadlifts

i should add to mine that i ran from the weight room out to the track, did a lap, then ran back to the weight room. turned out to be just a little bit more than an 800

19:57 (60,46)

F/36/5'2"/108

warm up: 250m row; 100su; 140lb DL, 4 reps;

sub'd: 125# deadlifts

20:12

cfwu and stretch

subbed row for run

shawn 14:39
alice 20:23

Outstanding effort Alice keep up the good work. I am so proud of you. Coach this one hurt.

m/63/196
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Rx-28:28

m/37/171

19:29

Scaled to 200lbs. Broken 7/6/5/3, 5/5/5, 5/4. At NW Crossfit. Should have scaled lower. Form fell apart and I strained my lower back. My own fault.

18:20 as rx'd im proud of this. worked hard at it.
m/23yrs/5'10/168lbs

23/m/170--WOD #4 of my return

as rx'd--16:30

DL's were rough since my hands are still screwed up from Thursday. Had to reset my hands a few times.

Great workout tho!!! Keep em comin!

24/m/5'7/153#

First deadlifts in ages. Subbed 175#

All sets were broken and runs were very sluggish as I sucked wind.

19:10

Not 100% sure on the time; give or take 20 seconds.

as rx'd with 175# DL
17:15
broken sets except last one. Last 800 had to push the crying 2 year old in the stroller.....GRRRRRRRR!

M/23/170

14:35 as rx'd.

As Rx'd:
16:57
treadmill run @ 1% inc

Deadlifts = easy
Runs = torture. Running is my nemesis as is, but my calves are still screaming at me. But today, I screamed back (inside my head) and told them to F@<k off...and then continued to run. Probably not the greatest plan, but I'm tired of rowing for everything. Luckily, all this means is that I should do better next time :)

#142 Playoff Beard
That's such exciting news! I wish I had a garage to have a garage gym! haha, good work today :)

#208 Strong Lil Pony
Congrats, you beat me as well today! Looks like today is your day to shine :) Giddy Up! haha

#221 fat tony
Yuck, driving that long SUCKS! Hope you make your trip safely there and back. Enjoy your family time and double unders!

s'more-
Didn't hit up the running Diane today, but I'll be interested to see your results! Show me how it's done bro

As Rx'd

Time: 14:18

male
26 yrs old
6'3"
185

Pat,

You are pretty funny, like Seinfeld funny.

and

nudity would add a lot to that video.

13:21 as rx'd

RX'd

18:18

15:47
split the first two roughly in half 11/10, 8/7
did the last unbroken

that one hurt

16:38 as rxd
deadlifts were easy
1/2 mile sprints suck

then did outside wod of:
10 tractor tire flips
10 pullups
50 jump ropes
10 pushups
for 5 rounds for time

m/31/165

rx'd

15.10

f/28/6'/185#

13.32 with 185# deads

Time: 17:50
135 pound DL

M/22/71"/175

Welcome Glindy enjoy the Kool Aid
S'more tu estas loco! Wish i had read comments before the work out, I would have joined you. Plus I would have had an excuse for getting another pony a33 kicking
Was scared to death that after dead lifts Id have leg failure and squirt off the back of the tread mill.
As Rx 18:34

M/31/5'8"/185#

13:00 rxd

DLs unbroken

185 Deadlift
as rx'd

15:10

31/F/165

#112- great job!

#168-Laura, I know what you mean...I felt like I was plodding along on the runs..running is just plain awful anyway for me! Excellent effort with 165#! :)

#280/#290-Julie/EC! WOW! Great job with this WOD. I feel like a turtle next to you girls!!!

Couldn't help myself...

1st deadlifts since hurting my back in early Feb. Did WOD at half-speed and focused on form. Confidence increased after about 15 reps. But took it slow throughout.

800m runs were terrible. My running trail is reduced to an obstacle course as I had to navigate through ice, water, deep snow, slush, and mud. Welcome to spring on the Prairie!

time posted in log book.

p.s. That was one of my satisfying workouts yet do to surviving with no further injury to back! yahoo!!

As rx'd

22:08

M/37/5'8/159

As Rx'd

13:00

m/38/5'10"/171

33/M/6'00/183

19:57

Much slower than anticipated. Also much slower than previous similar WODs. Hmm. (Winds @ 15-20 MPH today)

225 pound Deadlift, 21 reps
Run 0.4 miles
225 pound Deadlift, 15 reps
Run 0.4 miles
225 pound Deadlift, 9 reps
Walk 0.4 miles

40 minutes

33/M/6'1"/190

21 minutes, scaled back on DL's to 140 lbs.

First time with this WOD.

First time as rx'd(treadmill still counts,right?), finally.

slowest time on here(no stop watch but it was around 32min). Took it slow on the run cuz my back was wasted.

Till next time.

M/26/75"/208

As Rx'd

14:28

as rx'd
14:44

had a little trouble with the 1st treadmill and had to move to another one, all DL unbroken

27/5'8/160
"RUNNING DIANE"
21-15-9
225 pounds deadlift
handstand push-ups
800 meters run (more like 850)

16:10 absolutlly GREAT workout it was so cool guys i felt very tired my pulse get high too soon (overtraining due the poor sleep hours) but it was awesome

big hugs to everybody who follow the main page and who follow the insanity...

madness?...madness you said? THIS IS CROSSFIT!!!!

forgot
M/33/5'11"/240

bw 165

14:07 as rx'd

treadmill @ 9-9.5

15:27 Treadmill at 1% incline at 8.0, all DL's unbroken.

as rx'd

time = 14:03

m/160/27
as rx'd
16:53 deadlifts broken, I still have several blisters from the rope climb workout which tore open from Murph and the 150 pull-up workouts. This work-out was awesome. Hope we get some that isn't grip intensive next.

m/20/160/5'9"

225lb dl's and half mile treadmill runs

15:56

brutal!

Well had to scaled the weight down to 185 lbs and run on a treadmill between 10-16...my back was so fu@*up from deadlifts...

185 lbs deadlift 21 reps
run 800 mts
185 lbs deadlift 15 reps
run 800 mts
185 lbs deadlift 9 reps
run 800 meters

Time: 20:00 flat

Scaled to 205LB DL's and 1000 Meters outside on the road:

22:48. The 2nd and 3rd runs were "not pretty".

M/22/5'9/155

as rx'd.
19:44

as rx'd:
12:34

22/f/5'8"/158

sub'd 95# DLs

28:47

oof... i need to work on running faster, i hope it will come with time and practice!

M/19/5'11"/160

185 pound Deadlifts

18:49

m/32/5'6"/172

215# DL

19:46

6'/175/27/m

16:02 w/Hex bar (much more practical to take outside next to start of the runs)

Loved this one, though did Murph yesterday so legs are little wobbly now.

m/35/175/5'10
Rx'd but on a treadmill
18:36

??ZONE DIET QUESTION??

My fience and I started the Zone Diet 6 days ago. We are both experiencing headaches on and off during the day. Has anybody else experienced this? If so, what do you think was the cause and does it go away. I'm paleo, she's not. Any info would be great!

14:41

Awesome Wod! I killed it!
as rx'd
11:10

Three rounds:

Deadlift (Matt: 165#x21-15-9; Karen: 65#x10+85#x11, 85#x10+95#x10, 100#x10)
1/2 mile treadmill run 1% incline

21:11

M/46/155 lbs.

WOD: 20:35

Sub'd 185 lb. d/l; sub'd 800 m row for first 800 m run interval. (Treadmills occupied in Globogym for 1st fun interval!)

The Claw

135# DL

15:35

subed 800 for 5 min jump rope 29:00

155 lb dead lift 15:37

~40 minutes

cfwu

22:09 as Rx'd

28/M/6'4"/235

14.44 as RX'd

Get some!

m/35/184/6'0

As Rx'd

16:19

M/30/6'4"/222
800s: 3:40, 4:00, 3:41
DL:135x21, 110x15, 145x9
~19 minutes total

I will get better. My running times have been coming down substantially, but entering month 3 on the program I'm still focusing on form on the Olympic and other lifts.

Crossfit has been one of the best boosts to my life and attitude--I always have something to look forward to in my day, even when my work schedule sucks. Hard to believe I ever thought all that light cardio in the gym was doing me any good whatsoever.

scaled DL's to 185; 19:44

22 / M / 5'9" / 135lb

I'm still behind, so:

J.T.
21, 15, 9 reps of
HSPU
Ring dips
Push-ups

I did the hspu with my feet on the Smith machine, about chest-high, and did assisted bar dips. This one almost done me in.

44:15

Forgot to stop my watch! When I looked at it, it was just turning over to 18:20. So I figure I finished in about...

18:00 as rx'd

The DLs were ugly, and I'm still recovering from the flu.

18:13 as rx'd

Fun.

As Rx'd in 20:30, PR. Reset every dead-no bouncing off the bottom.
Then PR'd my mile in 6:41.

24/m/6'1''/185
as rx'd
12:56 dl's unbroken

m/44/175

as rx'd

18:39

M/29/6'/192

roughly 17:00 as rx'd (no stopwatch)

14:04

180lbs deadlifts

3 sets supermans
3 sets plate pinches 10lbs

Deadlifts at 155lb.
Runs on elliptical. Can't wait until I can do real runs again.
25:13

My first day ever of crossfit..
M/27/5'11 205lbs
did wod as Rx'd
24:21
Haven't done deadlift since highschool, my legs are killing me but I'm hooked!

14:39 - 155# dead stop, no bounce deadlifts and 800 meter runs outside.

155# was as much as my still healing cut up hand would allow without tearing it open again. Deadlifting with fingers rather than the entire hand isn't much fun.

43/171

As rx'd:

22:54

25:00

F/22/5'6"/139

Brain was kind of lacking in the logistics department today with figuring out how we could efficiently transport the weight from the cars to the track. It was only DURING the workout that I realized there was a closer entrance for us to unload the weight. Rats! After all was said and done the entire ordeal took about an hour and a half - BUT, worth it!

Deads @ 165

16:37

M/35/162/71"

185# DL x 21 (unbroken)
800m at 1.5 incline/7.5 speed
185# DL x 15 (7/8)
800m at 1.5 incline/8.0 speed
185# DL x 9 (unbroken)
800m at 1.5 incline/8.3 - 8.9 speed
Total Time: 16:59

F/27/5'0"/108
As Rx'd: 20:22

CFWU x 3

DL: 135lb
Run: 800m
21-15-9
14:54

m/34/165

As Rx'd. run on treadmill 1% incline.but, I perform first the two days ago wod (19/03/09).

22:56
Dl was the challenging part. I guess i have to improve myself in this area.i don't know, i really felt the weight was too much 4 me.

wow havent done dead lifts in a while

m/5'10"/192
135x21
800m
185x15
800m
225x9
800m

completed in 24:33

As rx'd, runs on treadmill. DLs mostly set down cleanly and reset with no touch and go.

14:02

M/47/190/5'11"

As rx'd:

25:45

21:39 as rx'd. Treadmill run at 1%.

m/32/5'10"/178

11:48 as RX'd

Runs outside in the rain at SRFD St.2, and were slightly more than 800m (815k). Great WOD, would have love to done on a track.

DL sets 15+6 / 9+6 / 9

23:49

Next time im doing on track. Treadmill is not my thing, i can barely run 1/2 mi on it. But I can do a 6.5 min mile on track. Go fig.

Thank God for crossfit. Im going to join the Owings Mills MD, just opened.

M/23/170

20:30 as RX'd

All deadlifts were broken sets.

As Rx'd 19:20

Rx'd

11:35

DL's unbroken, felt like I was running in slow motion.

M/22/185/5'10

13:56 as RX'd

Did one more deadlift then prescribed due to miss count in the second round.

17:39

Hey s'more I took you up on running Diane, great workout.

Rx'd with hspu and runs outside 16:54.

m/35/6'/165

14:23 as Rx'ed

13:47
DL 185lb

11:29

26:10

185 DL
23:00

F/45/5'2"/126ish

am
115# DLs
stationary cycle 4 mins instead of 800m run
25:30
followed by muscle up training

pm
70 min outdoor bike ride

12:27, as rx'd

loved the deadlifts... was WAAAY too slow on the runs! (averaged 3:30-800m runs)

Thanks coach... looking forward to tomorrow!

165# DL
= 16:11

Post, 5 hill sprints at the dam (about 55% incline)
walk 35 min

Got to gym late...5:30. Post morning walk, groc shopping, house cleaning, laundry, making salads/food fixing, etc. Had no idea the gym closed at 6pm! So, no warm up, nothing, just went in, set up, and hit it. Worked on pull ups after. Luckily, the dam is nearby so did some sprints.

Erin

28/6'8"/216

16:12

as rxd

.5 mile run in the city dodging people and cars; had to punch in the code to get in the gym door after every run...yee haa.

5.20
5.59
5.37

Total 16.57

as RX'd

13:57

DL135 21x
run 800
DL155 15x
run 800
DL155 9x
run 800

24 min

First time doing dead lifts. I'm sure I can do more and faster, but wanted to practice form safely.

as rx'ed (@women's 155#)

15:29

F/41/130

25:05
Rx'd #165 runs on treadmill

19:56

run at 2% on treadmill

good wod

as r'xd

16:19

M/28/5'11"/195

12:07

34/M/209 Chicago

All Dead lifts unbroken no problem.

Runs at 8.0 on treadmill.
17:29

10:52 as rxed
m 180 21
man great wod!!!

s'more way knock running Diane out of the park. Especially after taking care of your lil princess. How is she??

Here goes...

My competitive self has a serious issue with posting times when I have learned from cf that I'm really not in shape at all.

Never did reps of dl so took it light. But can easily go heavier next time

15 - 165#
800m
12 - 185#
800m
9 - 185#
800m

And a time of 24:01 How embarrasing

But a famous pony once said "its me against me"

Julie - way to smoke it coming across the finish line with the screaming baby

M/28/6'4"/185to190

Rx'd 15:18

Ran about 70%, proud of myself bc I ran hard through the last 200m. Haven't done that in a long time.

As Rx'ed:

23:12

Still got a cold so I did Crossfit Total instead which I missed last week.

Deadlift: 120 kg (best for two years) 264 lbs
Squat: 95 kg (best for two years) 209 lbs
Shoulder Press: 55 kg (2,5 kg from PR) 121 lbs
Total: 270 kg or 595 lbs (Annoying that I missed get 600!!)

First time for CFT, great fun, much better then expected! Havent squatted heavy for almost 2 years so... very pleased! :-D Next goal: 300 kg (660 lbs)

Male/5´11/171 lbs (lowest weight for 2 years)

P.S. What is a "good" result in shoulder press? Bodyweight? 75% bodyweight? I´m relatively new to this excercise

22 min

12m04s rxd

cfwu x2

15:48 as rx'd

M/31/5'9"/205

As Rx'd in 15:56

31:27

31:27

Awesome workout... that really smoked me. Finished it rx'd in 21:45

eric gohl--
onefastbird21--

I'll be back soon boys, I am having withdrawls, the good thing is that I have got my sisters and bro-in-law excited about crossfit, so hopefully they'll be starting up next week!

I love crossfit! Big Hugs from up north to s'more and s'morrelle. I love your enthusiastic comments guys!

F/30/5'6"/130
14:17 - 165#

firts 2 sets broken
run on treadmil at 1 % incline
18 min 58 sec
could have been faster if i didn t have to fidle f**k with treadmill settings every round... next time to do on a track

35 min mod stat bike

modified CrossFit warmup

15 flights (30 up, 30 down) arena stairs
21 x 135 lb deadlift
15 flights arena stairs
15 x 135 lb deadlift
15 flights arena stairs
9 x 135 lb deadlift

29:10:90

As Rx'd

16:14.. that was rough

erin:
135# DL (15/12/9)
19:16

12:56

16:58 as rx'd

As Rx'd 14:55
Runs on tread (7.0-10.0, usually around 9)
1st round 3 sets, 2nd round 2 sets, 3rd round unbroken.

First WOD with a run in it since injuring my knee. It felt ok, not great, but it was fine.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

time was 13:16.
I think that is the first time Rxing that weight. It is the most I have repped on deadlift after my back problem from the first of the year. Real happy with it.

WOD as rx'd,

13.39.
d/l @ 102.5k.
felt good on the d/l's,re-set for each rep to make
sure my back was tight,started off too slow on the
runs cos legs affected by d/l's,but speeded up quickly.
d/l's,15/6, 10/5, 9.
Tommy doin the wod looked as if he was gonnae die,
took him 32.53 .had to push him,ended up walking most of the last 800m,but he finished,then collapsed
to the floor as the attendant was trying to rush us out of the gym at closing time.

as rx'd
14 flat

15:28 as rx'd
The running definately killed me. I need to work on that. yet, still feel like i am out of shape due to 'recovering' from the flu from last week.

12:59 as rx'd.

800s suck, although I'm steadily improving.

31/M/190

not as rx'd - I used 185 for the DL's

time was 17:31

CFSB wk 4, BS 3x5: 175, 185 (4), 195 (4)

Warming up for the met-con, and just gave up--stiff, tired, and sore low back (WAHHHH).

205# DL
elliptical for run
17:31

sub: 135-lb. deadlift
23:22--coached and ran with wayne during wod.

male, 36 y/o, 149", 68"
CFWU
WOD, modified 205#
Time 31:24

as rx'd 19:56

CFWU x2 (10 reps, including 10 push-ups per set)

Scaled to Brand X pack (lite)
For time:
105# DL, 15 reps
Run 800m
105# DL, 12 reps
Run 800m
105# DL, 9 reps
Run 800m

23:19

78.4 deg F today and it's barely spring.

F/59/137/5'6"

1st time doing DLs.
19:22 - DL with 95 lbs.
no treadmill, did 5min sets jump rope.

rowed 800's instead of running

16 mins

M/19/6'4''/190

46/M/6'/185

TIME AS RX'D: 19:57

DEAD LIFTS WERE 225 POUNDS.
800 M RUN FLAT.

LIKE A ROCK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

21:24 as recommended

#282: Eric Gohl:

Thanks :-)

Nice time BTW, solid effort brother!

Never quit!

CFWU (4 MUs instead of PUs/dips), light deadlifts.

Did 2 rounds as RX'd in approx 8 min, then all the cups of coffee from my home barista class today caught up to me - DNF. Gonna make this WOD up tomorrow.

21'

23/M/6'3"/206

As Rx'd
12:16:22

Good workout!!!

13 min 35 secs damn that was a tough one

PRE
Cycle 50.25 K in 1:47:43, Avg 27.9 KmH, Max 49, 751.4 Kcal, Avg Pulse 138 Max pulse 168.
CFE Intervals near end 6x90 sec on/90 sec off.
30 min rest then
WOD WU
BWU at 45,65,95. 5 pullups, 15 pushups
DL WU 135x10,185x5,205x3,225x1
WOD
As Rx'd
Runs on the road
21 DL's 9-7-5 3:11
800m 7:19
15 DL's 5-5-5 10:42
800m 15:06
9 DL's 5-4 16:37
800m
20:39

As rx'd

21:35

12:53 Rx'd

m/30/220

All DL's were unbroken.

12:08

subbed down to 165 for deadlift just cause 225 seemed intimdating but probably shouldn't have.

17:22 or so.

19:23
treadmill 1% grade

Well, after a week of eating and drinking in Mexico. I thought I was going to puke for sure today. Not to mention that I gained 8lbs :O)

anyways.
as rx'd
24/m/used to be 176 now 184 (only for a few more days)
13:22 and NO PUKIE!!

20:19

225# DL x21
1000m Run
225# DL x15
1000m Run
225# DL x9
1000m run

58/M/195 - shoulder press warm up; 10x45, 5x75, 1x115
- shoulder press 5x3; 120, 125, 130, 135, 140PR
- shoulder press 13x95
I'm feeling better but still some cough so no met con yet. Everyone I know that has had this crud has felt better then relasped, so I'm gonna take it slow.

16:09, down from 18:44 last time. All DL's unbroken, ran kind of slow.

i've got some evil shin splints right now so i sub'd the 800m runs for a 3000m row.

135# DL 21x
3000m row
135# DL 15x
3000m row
135# DL 9x
3000m row

19:27

M/21/172#

15.45
done at home subbed 800m for hard 600m around block

as rx'd: 15:20

17:42 (subbed 185lb deadlift)

This is my 1st day of CrossFit. Did the Endurance run this morning and the WOD this evening. Did the weight and distance and finished in 19:28.65. It hurt like Hell during but I am hooked can't wait tell tomorrow.

28:45
DL easy, run hard.

13:20 as rx'd

* DL's unbroken

25/m/164

as rx'ed - 13:13

21 set unbroken
15 set broken 5-5-5
9 set broken 6-3

got some funny looks on this one b/c i was starting this wod as a walk-a-thon was finishing up on the track. i put my dad in charge of answering any questions so i could workout in peace.

m/48/177

CFWUx1
BurgenerWUx1

Deadlift, 225 lbs, 21/15/9, 0:54/1:08/1:19
Run, Treadmill, 880 yards, 4:11/4:16/4:09

15:58

First day back after taking a rest cycle. Felt strong. All sets unbroken. Should be able to pick up the pace on the runs next time.

Put in 1.0 hours of BJJ this afternoon including seven 3 minute rounds of work followed by 1 minute of rest. Focused on guard work and submissions.

My son Luke (m/13/120) also trained at BJJ today. Luke worked with some heavier (130-150 lb) guys in their 20's and played well. Good job Luke!

Mama and Brittany took the day off.

Took today slow after feeling like dogcrap yesterday and not eating (weighed 188.9lbs Thurs night before going to sleep, woke up and weighed 173.5 Sat morning):

225#DL/800m run 21-15-9
18:55 as rx'd

used treadmill (4:00 per 800m). approx. 30-sec walk from rack to treadmill.

later,
b
m/32/5'8-1/2"/175

135#

14:57

m/40/158

6th week of CF

13:32

second time doing this one and this was the first time i was able to do it as rx'd. Was shocked at how much easier the deadlifts were and cant wait to see how much i improve the next time it comes around. crossfit works. 19:51 m/5'6"/165

18:22 DL sets:14,7; 8,7;9. 225 as required could have ran faster

As Rx'd 49.46 with 1km runs as this was the distance I could do around my block without doubling back.

M/27/71"/165#
As Rx'd, 12:32

M/24/158/5'7"

As Rx'd
225# DL 21 Reps - 10, 6, 5
800M - 3:00
225# DL 15 Reps - 8, 5, 2
800M - 2:50
225# DL 9 Reps - 5, 4
800M - 2:30

Oops - Time: 17:19

23/m/172lbs/70"
as RXd
14:47

Union III/treadmill. 15:12.

A little tired/worn down/sick after SWAT practice yesterday.

~25.50 as RX'd.

Wasted too much time taking off and putting on shoes between running and DL'ing/Waiting for treadmill to get up to speed.

Wussed out a couple times on the DLs when I should have just kept going instead of bringing them up.

22:22

scaled to 125#DL's ~ first set unbroken downhill from there...

I just wanted to have a few cocktails at WOD and Wine ~ not run!!

Thanks Tom V. for the push, the coaching and believeing in me when I didn't..........

GREAT party Kimmie & Russ!!

F58/140/5"2"(almost)

33yom@195
13:30

26m10s for 1 mile run with 50lb sandbag. 1/2 mile run then all else as rx'd

as rx'ed 13:24

As rx'd 15.59

17:19. bw 170

as rx'd
13:31

Umpired 3 baseball games

CFWU -pu's

175lb dl (7,7,7)
4:02 1/2 mile
175lb dl (8,7)
3:52 1/2 mile
175lb dl (9)
3:49 1/2 mile

25:40 total

breakfast: run 38 minutes = 5.1 miles

teach morning class @ CrossFit North Hollywood

work, work,
re-feul and chillout for a bit,
then back to the big box for:

warm-up 400m run, cfwu, warm-up deadlifts 7x135#, 5x155#, 3x185#

WOD:
21 x deadlift 185#
800m run (treadmill)
15 x deadlift 185#
800m run
9 x deadlift 185#
800m run

time = 12:46

post: sauna

all deadlift sets unbroken (surprisingly)... i suppose next time i'll hafta try this with a lil more weight... maybe not the whole rx'd 225#; don't think i'm ready for that; but at least, like, 205# or somethin.

As rxd 19.28

CFWU

25.13 @ 80kg

24/m/175

as rx'd

13:34

As Rx'd 17:13 including breaking down the DL barbell after the last set and trips across the gym to the treadmills

19:16
Ran my 800s on a treadmill so they had the same time of 3:15. 225 Deadlifts went unbroken every set.

As rx'ed
17:01

m27/183/85kg

as rx'd

14:28mins

as rx'd and broken deadlifts
800m - 5:01, 5:29, 4:36...got 2 b faster

23:05:08

M/25/185

As Rx'd

15:48

15:19
sub'd row for run

Not Rx'd

185 lbs

21:34

Drinking a lot the night before definitely got the better of me.

as rx'd

15:28

WOD:
21 x deadlift 225#
800m row
15 x deadlift 225#
800m row
9 x deadlift 225#
800m row

17:45

scaled down to 185
17:30...messed up and did 21,21,9

30 yom, 185 lbs

18:52 800's on treadmill

Awesome hellish...

I thought: "This is a little easy workout......"
Oh f***k....it was brutal!

19:15

an it was a fight in the last 800m, but I did it!
Yes baby!!

(I'm 41 1,78 and 86,5kg)

23.20

Rock Steady

Did snatch practice and then heavy deads first as part of my cfsb focus. Got 5 @ 325. Then wod, 19:04.

16:38

Taking a rest week.

Rxd

outside

22:24

scaled down weight on deadlift 145lbs

21 deadlifts
ran 800
15 deadlifts
ran 800
9 deadlifts
ran 800

18:53

rx'd

18:00

30/m/198

19:20 as rx'd.

21:28

ran on treadmill
205 lbs. for deadlift

DL at 195

16:08

m/5-8/163/36

should note this was done running from deadlift area to dreadmill.

28YOM
5'10''
195#

WOD as Rx'd on Treadmill:

11:40

Treadmills suck, but mortars suck more.

28YOM
5'10''
195#

WOD as Rx'd on Treadmill:

11:40

Treadmills suck, but mortars suck more.

Anthony (M/30/170)

Time: 14:19 (PR)

cfwu x3 (15 ringdips)

rowed the run

16:19 just under 3:00 per 800, medium transition plus strapping in, deads 4 sets, 3 sets, 2 sets
really tough to row after the deads

27M 6'5" 224#

as Rx'd, but I feel my lower back big time. It's difficult to stay tight when you can't breathe...
22:25

23/f/130#

29:22

after coming off strep last week.. walked a few minutes on 2nd/3rd rd runs, 10 rep dl @ 105# then down to 95#

Jodi (F/30/110)

21 Deadlifts, 225 pounds
Run 800m
15 Deadlifts, 225 pounds
Run 800m
9 Deadlifts, 225 pounds
Run 800m

Notes: used 155 pounds

Time: 19:30

There's good news and bad news. The good news is that my hips didn't bother me at all and I didn't barf. The bad news is that we had company all day yesterday, I ate WAY too much, which left me feeling ill today and my runs were absolutely pathetic. I have to admit though, it was refreshing being outside again.

m/190/56

21:37

m/38/185

rxd 17:15. no breaks. used treadmill

Done on 3/22.
as rx'd, 17:12.

Felt like crap. My local 800 is 400m uphill and then the second half is back down. I don't think it equals out.

30yo/M/6'4"/226#

I hate running!!
As Rx 22:48

14:38

nice to finally do a RX wod.

Supplemented the run with rowing because I forgot my running shoes. 21:17.

41/m/176cm/71kg

As rx'd

18:37

225#
880
225#
880
225#

25:23

more thorough warmup!
did ~20 extra deads!

as rx'd

total time: 12:51

@ vlijmen

12:40

as rxed 12:50

I weigh 145, used 135lb Could have done more but I have never done Olympic lifting before crossfit (~2 months in) so I want to work on technique.
Still nursing a bad sprained ankle.

21 dl
run 400 m
15 dl
elliptical 400 m
9 dl
elliptical 400 m

Warm-up:
2k row (8:01)
CFWU (52lb assist)

115lb DL x 15
800m run (2%, 9:05m/m)
115lb DL x 12
800m run (2%, 9:05m/m)
115lb DL x 9
800m run (2%, 9:05m/m)

24:24

19:35

13:38 Rx

38/m/5'11/165

subbed Michael
9:22 - 8:58 - 8:30
26:49

21:03 115kg dead miscalculated conversion from lbs
M 29 93kg

deadlift & run = NO FUN!

18:19

lower back is destroyed...and my run had to looked horrific! (form wise)

31:23

DL #225
5-5-6-5=21
5-5-5=15
5-4=9

Runs were closer to a mile than 1/2 mile

CFWUx3
17:48

Matt: 19:16
65 lb DLs

14:00

as rx'd
did 800's on treadmill

m/6'3"/195/39 for one more day...

as rx'd: 14:38, only set 2 of DL broken 11/4.

Chiefs Pride!

17:23 as rx'd using treadmill

Janet f/50
150# DL's
22:52

Scott m/49/6'210
205# DL's
18:00

Good to have Janet back at least somewhat. Doc still says nothing overhead so she may have to adapt so WOD's.

37yo/m/5'8"/143#

After coming off a week's rest cycle, I was chomping to get back in the game. This was perfect WOD. Debated scaling the DL to 205, but stuck to 225#

As Rx'd: 16:15

3/19/09
WOD
run 800 meters
75 pull-ups(jumping)
125 push-ups(modified)
275 squats
run 800 meters
time: 23:45

M/34/165

As Rx'd, outside run in VFFs.

18:22

21,15,9 115# Cleans
800 M run in between
17:37
then
30 K's to E's

Made up today.

CFWU (3 MUs instead of PUs/dips)

As RX'd: 14:08

2/3 wod yesterday and cold is worse today, so less than optimal conditions but at least I was able to complete it today haha.

only did 155lb deadlifts, form needs some work.

rowed 800m as treadmill was in use.

missed doing it on the 22nd, did on the 23rd instead

155lb deadlift - 21
800m Row
155lb deadlift - 15
800m Row
155lb deadlift - 9
800m Row

15:48:53

as rx'd (after walking up Table Mountain): 21 min.

Scaled DL to 205#

Time: 16:50

m/39/67"/185

DL 225 x 21
800 meters
DL 225 x 15
800 meters
DL 225 x 9
800 meters

00:16:57

This is an estimate. I did not start the clock until the end of my first 800 meter run. My pace was 00:06:58 on the treadmill, so I estimated a time of 00:04:00 and 00:00:40 for the first 21 DL's (I did them unbroken).

3/20/2009
30, 20, 10
133lb power clean
10, 20, 30
ghd situps

14:48

3/22/2009
cfwu x 1

21 226lb deadlift (14, 8)
.50 mile run
15 226lb deadlift
.50 mile run
9 226lb deadlift
.50 mile run

15:21

13:45 w/ 135# deadlifts

23:00

36/m/220/5-11

Those deadlifts were significantly harder than I thought they would be. W/a 365 deadlift I thought I could crank out 21 @ 225. Couldn't do it. I need to learn how to breath while I am doing DL and thrusters.

The run went pretty well for me. Right around 4 Min

25:23

last time scaled back down to 185

this time, did full 225 with lots of 3 rep sets

lots of walking on treadmill to break it up, also

34:17

ps: hey, where's my website? :)

18:41 as rx'd

scaled weight and reps:
185 lbs.
15
12
9
all sets unbroken
treadmill run
20:13

17:15 w/ 185# do

M/36/67/250

Saturday, 3/21
W/U: 20 squats, 10 back squats at 45#, 10 at 135
WOD: Backsquats, 5 x 5 x 225#
CFE: 45 min. spin class, Tempo ride.

Sunday, 3/22
W/U: Jog 5 minutes
WOD: Rx'd Rounds of 225# Deadlift & 800m run.
24-25 minutes. Used wall clock. Runs were 4:19, 4:19, 4:12. Deadlift rounds were broken. 4 sets (21), 2 sets (15), 2 sets (9).

Just did this one today. Loved it!!

As Rx'd
14:54

Crappy transition time with this one. Had to do it at a regular gym. Brief sprint out of the building for the 800m runs.

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# sp, ghd situps x2, back extensions, pushups, squats)
135# DL x10

WOD as rx'd with treadmill:

20:35

Post:
DL 135# x10
500m row coold down 2:01
DL sets during WOD: 12+5+4/ 5+5+5/ 5+4

m/42/165/6'

as rx'd: 18:10

m/27/155/5'8"
no xfit 3/21 (ran .5marathon instead)
did 45 x 225 deadlifts on 3/22 after Lynne. 9 sets of 5. took about 25 minutes.

time: 16:51

19:32 as rx'd

25:34

m/40/6'0"/192

185# DL, otherwise as rx'd

21:38

F/29/170/56kg

75kg DL, outdoor run (had to run through the reception out and in:-)

18:44min

M/32/5'10"/190

12:06 as rx'd

I sub'd down to 80kg DL.

14.28 although probably lost a minute to the bloody treadmill warming up from zero each time.

really enjoyable WOD

cfwu
24 min at 135 just getting back in after 2 mos off

as rx'd 24:01, ran on treadmill & did Lynne before hand....bad idea, was heaving with each deadlift

M/41/204/5'10"

17:40 as Rx'd

WOD - 16:40 [50y/m/10st12/70"]

CFWU x 3

WOD: As Rx'd

17:30, need to work on running!!!!!!! Deadlifts were easier than I thought they would be.

M/39/6'1"/249

23.43

subbed 185 pounds on the deadlift

19/m/161/5'11"

m/32/6-1/185

21:18 as rx'd

As rx'd: 19:36

CFWU x 1 (minus pullups, squats)

27:01 I had the bar setup but while I was running some idiot took it. I had to reset a new one so I may have been able to trim some time off this. I did it as rx'd

JULIA: F/44y/5'02"/147#
WOD: Modified: For time:
Sumo Dead Lift 55# Kettle Bell 21x
Run 800m in 5:46
Sumo Dead Lift 55# Kettle Bell 15x
Run 800m in 5:59
Sumo Dead Lift 55# Kettle Bell 9x
Run 800m in 6:58
TIME: 33:05

GEORGE: M/40y/5'08"/157#
WOD: As Rx'd: For time:
Dead Lift 225# 21x
Run 800m in 3:53
Dead Lift 225# 15x
Run 800m in 4:04
Dead Lift 225# 9x
Run 800m in 3:57
TIME: 28:05

m/31/5'9"/167

as rx'd 20:30

wife and i did this wod at home today...
we're both pretty much smoked. time for ice cream.

m/28/200/5'9"
235# deadlifts
row 800m
14:11

f/28/189/5'8"
135# deadlifts
row 800m (2x)
ran 800m
24:54

2041

185 dl. worked on form

@thegym

15:09

As Rx'd 19:53...had to run up a flight of stairs to get to the treadmills..sucked up time there but on the plus I got in some stair sprints!

35/m/186lbs/6'2
As Rx'd
18:31

35/m/186lbs/6'2
As Rx'd
18:31

27/m/78kg

16:16

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

work work
rec league bball game (we won! yay!)

then over to CrossFit North Hollywood to make use of our newly installed badass bomb-proof pull-up bars!

warm-up: tons of pacing... and then 5 dead-hang, 2 weighted (30# db) pull-ups

WOD:
10 rounds for time of:
3 x Weighted pull-ups, 30#
5 x strict pull-ups
7 x kipping pull-ups

time = 28:52
sets = 30

did the first round in one set. rounds 2-8 were in 3 sets, the last 2 rounds were in 4 sets

a small improvement over last time, but this workout still makes me feel weak. herpaps i should try to increase the total power output by reducing the weight and going for faster time and fewer sets

17:46 treadmill

M/39/5'6"/183

Day off... No time... and could use the rest - still recovering from Murph and the gazillion pull-ups drill.

16:23

As Rx'd
Ran on TM 9.3, 8.8, 8.8
Should of gone a bit faster on run
DL 16/5, 10/5, 6/3

14:29

16:20
with 400s instead of 800s

rest for 10 min
then rowed 1 min on, 1 min off for 3 rounds for 900 meters total

17:45 getting better at the deadlifts.

EJ
M/35/170
16:20
RUNS ON TREADMILL; GETTING BACK AFTER VACATION

m/27/167

as rx'd 23:13

Erica, with 155 DL time: 18:20

f/25/5'9/136.5

scaled to 135lbs, but otherwise as rx'd

16:33

As rx'd on DL. A little slow getting started with 225, but warmed up quickly. Didn't record accurate time for total work out. 1st 800m 3:45; 2nd 800m 3:40;3rd 800m 3:25..all on tread.

m/30/159.5

as rx'd

17:37

last time ~29:30

really made sure form was solid on every rep, slowing me down a bit.

19.36- drinking all weekend killed my workout this am

John- 23.29

both as rx'd

15:40

M/41/5'6"/164

As rx'd

Time: 23:48

18:21 as rx'd

47m 205# 6')'
as rx'd 19: 45

m/33/168

25:34 as rx'd (first day back after a significant layoff)

31/m/5'10"/210

17:00

Did 1k row for 800m runs.

38m/180/5"10

21:30 as rx'd

14:05
800m runs were on treadmill

16:40

17:08 as rx'd...cold ass run

Did this a bit backwards...did the run first.
1/2 mile
185lb dl x 21
1/2 mile
185 dl x 15
1/2 mile
185 dl x 9
Was a good workout. 21:17

M/31/190

13.32

24/m/200 heavy
15:22

Did the WOD a bit different than others.

Strength bias:
12-9-6
#225 DL
800m run

I forgot my watch but it felt very fast compared to what I thought would happen. I had to break the 12 and 9 into 2 sets.

6'/160/26

C-
155#, runs outside
14:10

m/43/212

cfwu x 2

as rx'd 17:20

m/30/6/195

19:10 as rxd.

Mark @ 205# DL - 17:18

Theresa: 2 miles in 17:45 (not a speed record but one of my best times in years!) Also had karate candidate training for 2 hours.

m/22/165
22:10 as rxd

CFWU-
55lb. DL
24 minutes. Roughly. I forgot my watch so I just used a clock on the wall.

m/46/179
rx'd 16:24 all DL unbroken

24/m/183

as rx'd 17:20

17:43 as rx'd - fun!

Measured out 800m on the Bball court...

18:00 as rx'd

29/m/140lb

Squat 3x3 60/65/70kg

WOD as Rx'd 13:14

41/m/155
as Rx'd: 18:10

sub .6 miles (900m) for 800m...

18:12

as rx'ed,
'bout a halfanhour

sub .6 mile (900m) for 800m and throw in a staircase and crowds of people (our track is upstairs, squatracks downstairs)...

18:12 and frustrated

as Rx'd - 25:43

Glad to just complete the deadlifts after my deadlift injury 3 weeks ago.

as rx'd (on 3/23/09)

16:39

felt sluggish on runs; maybe I shouldn't had a full rack of ribs at Longhorn Steakhouse last night; oh well

145lb Deadlifts
~20 minutes

30 yom 128lbs
135lbs DL
15:00

17:23

DL were 205 for first two rounds due to low back feeling weird. 225 for last.

43yom / 149

14:00 as rx'd

185#
19:59

200#, 21 reps
800 meters
200#, 15 reps
800 meters
200#, 9 reps
800 meters

17:40

Subbed 275# DL's (sets broken in half) and 1.5 mi bike...~25 mins. Probably about 3 mins of transitions.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

20:55
------------------------------------
Compare to 070202

225 pound Deadlift, 21 reps
20 Burpees
225 pound Deadlift, 15 reps
20 Burpees
225 pound Deadlift, 9 reps
20 Burpees

15:32

m/24/6.1/195

rx'd 13:52

m/ 26/ 205 lbs./ 74"

As prescribed, all DL sets unbroken:

14:20

RX'd in 14:09. First time I've ever felt really strong on high rep deadlifts. All DL's unbroken.

M/29/6'3/175

15:23 as Rx'd

At the Globo Gym in Portland, Maine visiting Monika. People didn't know what to do when I put 225 on a bar and it wasn't on a rack or anything. Kind of funny...kind of sad. Unfortunately, the treadmills were downstairs (and the first one I jumped on didn't work) and the few free weights they had were upstairs. The walk/run from one to the other was about 1 minute. And then some guy kicked my stopwatch and it stopped for a while. Awesome. After it was all said and done (first time at this WOD), as rx'd:

17:00 (all deadlift sets unbroken; treadmills at 8.5-9.0 mph)

26/5'9"/138

17:15 with 70kg deadlifts

23:47 as rx'd - first set was broken.

CrossFit is great! I should have done this as Rx'ed, but I had not done DLs in 3 years, so I started out light.

195# 18,3 .5 mile 6:08
205# 9,6 .5 mile 7:12
215# 9 .5 mile 5:32

18:52

31/m/6'1"/253

as rx'd

18:42

as rx'd
23:07

had to sub 4 min stationary bike rides for two of the runs because the treadmills were all occupied. snowing outside.

DL with 60k

15 minutes flat.

substituted rochester crossfit wod

team with Adrian 2min intervals 2 rounds of:

box jumps
wall ball
chest to bar pull ups
225# dead lifts

Total: 247

M/23/5'6"/175

As Rx'd, 23:10.

35/6-1/197 lbs

185# DL

15:57

First WOD in my neighborhood!

For time:
135 pound Deadlift, 15 reps
Run 800 meters
135 pound Deadlift, 12 reps
Run 800 meters
135 pound Deadlift, 9 reps
Run 800 meters

18:31 min

M/32/5'4"/144lbs
Finished all rounds of deadlifts at 225, then on the last run I had to finish on the Rower. All the treadmills were taken.
14:10

M/23/153 GregAwu

As rx'd (runs on treadmill, 2% incline, up and down 1 flight of stairs to get to bar) -

17:12 PR

15:10

34/M/6'1"/208

14:30 as rx'd

41/M/5'11"/167
First ever WOD
Sub'd 88pd for DL

15:30

15:38

Traded the last 800 for a mile on the bike, other 800s on the treadmill :( 1% incline

Subbed 185 lb DL. Running was done on a treadmill. Sets were as Rx'd. Time: 15:47

Did deads in the basement then the run outside with the kids on their bikes. 800 ish meters and 225# deads. 17:58.

sub 145#

around 25 min...forgot it was for time.

M/32/152lbs/5'5"

17:18

Running still a weak point.

M/29/6'1/180

as rx'd outdoors

13:51

was a bit sore from extracurricular squats...
Should have been at least a minute faster

27m/6'6"/225

13:08 as rx'd

treadmill

Scaled to 160#DL
14:01

as rx'd 12:30.

As Rx'd

17:30

No idea how some of the faster guys/girls do it.

6'2"/m/31/205

Jeff @ home runs outside
13:05

As rx'd: 26:23

F/120/34
as rx'd

90#DLs (~75% of bodyweight)
4:20 800M
4:10 800M
4:00 800M

Rowed a 5K in 18.47 for my pm workout

Rowed a 5K in 18.47 for my pm workout

As rx'd, but in the wrong order 14:40

m27/6/205
CFWU
15:04 as Rx'd

23:45 but all treadmills were full on rd 2, so had to go upstairs and use elliptical...

as rx'd: 17:10

as rx'd 31:43

1xGAWU - pull ups because my left elbow still hurts

deadlifts@102.5kg
800m on treadmill

21 DL (3x7)
800m@16km/h
15 DL (3x5)
800m@15km/h
9 DL (3+6)
800m@15km/h

time: 16'50

As rx'd

Total time: 12:51

Rx'd
16min
Runs sucked!!!

AS Rx'd
All Deadlifts unbroken
Total Time: 11:26
21 DL: 36.65
800: 3.00.75
15 DL: 49.25
800: 3.12.65
9 DL: 31.37
800: 3.15.53

24:20

DL's @ 135lb.

m/30/6'3"/185

subd 185 deadlift

17:45

As Rx'd:

00:28:14

Reverse order 800 then deadlift

28minutes flat

had to alternate treadmill with partner, so time was a little slower than max possible(but not by much)

M/40/205/6'0

On the road so did this at a Gold's on Long Island. Deer Park facility i think. Good place! Lots of racks and bars with bumper plates no hassles. Only problem was having to run across the gym to the treadmills.

As rx'ed
22:25

as rx'd

23:58

M/166/26

Made up for this one today! Rough after Karen yesterday.

As Rx'd (well, about an 850M run)

12:35

MOD
185# and 15/12/9
1:03/5:01/1:35/5:12/2:11/4:37 Total=19:41 (167avg/176max)
Used oppositional grip for first time. If I went to 21 there would be nothing left. Continue to challenge the 'scaling' and then reality hits... hard.

Random Comment/Moment

Side note... So today I was banging the weights a bit. I have to scale any met con/girl/hero workout and feel lame to Rx 1 rep max. Anyway, I got up from my post WOD smack down (where I lye in a pool of sweat and hope I can catch my breath and my heart doesn't explode in my chest) and a women comes up to me...
She says, "Excuse me, excuse me... are you training for the Olympics?" (Totally serious!!!).
Me, "Ah... (momentary thought of her sanity and my desire to go along with the question but I was good)... Nope... couldn't be further from it."
She says, "Well it certainly looks like you are!"
Me, "Ah... (yep slow I am)... thanks. Just doing crossfit. Check them out you can do it too!"
She says, "Really? Wow!"

This at about 06:15 (I start my workout at 04:30). So you may get some stares/glares/or the occasional complement. Either way, as RX'd, MOD, puppy, pack... we are all on an impressive mission of elite fitness and I appreciate the support and guidance throughout the Crossfit family. Thanks.

35/m/200lbs

as rx'd
19:40

Just did this again, due to programming difficulty (or whatever), and did it in 14:40! (i think, i clearly should not try to remember times). 185#, which is really what my scale said my weight was last time.

So, 14:40, 185#. Never stopped on running, cept to turn around.
15-6
15
9

Had to play catch up after camping all weekend.

As Rx'd:

Unbroken DL

15:49

as rx'd 16:39
wife used 110# dumbell 15:56

as Rx'd
(1/2 mile for 800 M run)

22:10

I could have done this faster had I been running outside, and not on a treadmill

Deadlifts: 80KG with bad form :-/ My first deadlifts
Total time: 23:30

MMO

26/M/170
19:00
Terrible

As RX'ed: 16:46

I started to do this today, the treadmills at my gym are old and horrible. It showed after I ran for 4 mins @ 7mph that I had only covered 1/2 of a lap...so that would have made for 32min mile or 16min half mile...so, I guess I will have to do this later @ my work. So, I did Sundays WOD instead.

Scaled to "Porch" workout:
225# x 15 DL
800m
225# x 12 DL
800 m
225# x 9 DL
800m

20:15. 800 splits--3:46, 3:50, 4:06

16:18
2nd run suckage

As rx'ed:

19:45

Hook grip kept slipping.

wow, this was intense...
225x17 (failure) rest 10 seconds 225x4
run .5 mile @ 8.5 on 2 degree incline

225x13 (failure) rest 10 seconds 225x2
run .5 mile @8 on 2 degree incline

225x9
run .5 mile @ 7.5 on 2 degree incline

19:55 and deadlifts and treadmill seperated by 3 floors

As r'xed
14.31

OMG this killed me, was only able to do the following

205 - 2
135 - 19
135- 15
185- 9

total time 22 min

Done 3/24.

As rx'd 15:38. By mistake, did the run first, then the DL. Think that makes it harder/slower because you are already tired when you start the set of 21. Still, happy with it. Went 7-7-7, then 5-5-5, then 3-3-3 on the DLs, runs were all about 9.5 mph on the tread.

I feel about a million times better than yesterday.

46/m/70 kg
CFWU
WOD as rx'd (DL 102,5 kg, ran on treadmill 2%)
time 24:33

M/39/175/6'

As Rx'd 16:17 not on a treadmill

48/m/190

Stairmill vs run for .5 mile per rd. DL as Rx'd. 18:35

as rx'd

TIME - 19:58(PR)

M/30/6'/215

13:54 Not as Rx'd (Bum Grip/Elbow)

Sub'd Front Squats holding a 70lb Kettlebell against my chest.

as rx'd

time: 23:00

14:30 Rx'd

Jennie: 27 F 165# 5'9"
For time:
165 pound Deadlift, 21 reps
Run 800 meters
165 pound Deadlift, 15 reps
Run 800 meters
165 pound Deadlift, 9 reps
Run 800 meters

Time= 23:30

20:22

As Rx'd

25:51

17:54

49/m/140
185# deadlift (21 15 9)
eliptical @ level 10 (4 min. X 3)
16:28

m/20/5'8/158

19:52 min

17:53 w/ 185# deadlift

18:03

m35/170/5'8"

15:04 as rx'd

195# DLs

21:15

24:00 as RXed

60kg DL x 21
800m
60kg DL x 15
800m
60kg DL x 9
800m

Time: 15:11

Could have gone heavier. Go for 80kg next time

m/28/215/6'1"

225# DLs 21-15-9

500m rows

10:38

Still can't run foot/ankle won't allow it.

I liked this one... even though my butt cheeks felt like I had an Alien ready to bust out.

25 minutes even.

41m, 72/218
as Rx'd
13:33

M/25/194/6'1"

15:45 as Rx'd
Didn't push myself too hard. On treadmill

20:53

19:51

lots of treadmill congestion

As Rx'd, on treadmill

16:58

Pushed hard, was shot afterward...still wasted time inbetween exercises though

80 kg DL

22:05

20:35

19:49

Still having problem with the side stitch.

17.03

09.03.25
15:24
Did runs 1st:
800m
21
800m
15
800m
9
Deads @ 225#

22 minutes

DL sets were broken
8-8-5
8-7
9

all 800m done at speed 8, 1% incline on treadmill

As Rx'd

13:51

m/21/180/6'2''

As Rx'D
11:52

Runs on treadmill. I forgot to add an incline so I feel like i've cheated. oh well. Calves are definitely feeling the beating in my Vibram 5 fingers.

17:15 coulda been much better

20090325 2230hrs
Warm up inside
WOD090321: 21-15-9 DLs (100kg) with 800m runs following each round
Lift times of 1:01, 1:17, 00:58
runs 4:56, 4:47, 4:42
total time: 17:45
Scaled to 15-12-9 DL with 100kg, 800m runs mostly snow and ice (fell on the last lap) with a dog (cost me about 40 sec stopping when he chased some dog that was clearly doing his 'duty' on the neighbour's lawn).
-12C, crazy how stars I could see (live in the sticks)

Marc: 41 M 212# 5'10"

Did this yesterday afternoon at the Y.

Warmed up with thrusters (10x45#, 8x95#, 8x95#).

Subsituted the 800M run with 500M rows.

20:30, and ripped open a gnarly callous on my left hand in the process.

Done 3-26-2009

Warm-up:
5 minutes on road bike on rollers - 1.44 miles
15 box dips
55 sit-ups
15 squats
25 push-ups
55 rope jumps

Scaled as:
178 pound dl, 15 reps
Run 800 meters
178 pound dl, 10 reps
Run 800 meters
178 pound dl, 5 reps
Run 800 meters

Time: 16:59.89

178 pound DL is my max DL. Was able to maintain that weight for each round.

22.m.135.65"

as rx'd
32:56(PR)

OFF - Travel

13:49

As Rx'd
44/5'11"/195

Not bad for an old fart

23/m/6'7/225

Subbed 185# DL's and used treadmill for running.

185 pound Deadlift, 21 reps
Run 800 meters on treadmill, 2% incline
185 pound Deadlift, 15 reps
Run 800 meters on treadmill, 2% incline
185 pound Deadlift, 9 reps
Run 800 meters on treadmill, 2% incline

18:51

Usually 5-6 reps per set, except last round I was able to push all 9 through in one.

185-lb
22:36

almost as rx'd
36 M 195lbs

195 DL's-1st set killer though. Soccer player here, this is easier for me....
Could have possibly done higher weight, wanted to concentrate on gd technique and form. I am a CFer for life!

16:20.

rxd 16:35
on treadmill

CFWU 10-5-5

WOD
30:15 As Rx'd

WU: 800m jog, 135# DL x 10, stretching

WOD: as rx'd, 13:43

WU
15:11
M/48/184#/72"

M/49/151/1-1-06

Done 3/25

DL 205# 21 reps
Row 1000M
DL 205# 15 reps
Row 1000M
DL 205#
Row 1000M

23:20

Just couldn't push the "intensity button" today.

Fightin this one with a bad cold so I scaled down the weight to 145, 800s done on treadmill.
M/25/155
24:35

28/m/155

#185 DL

25:50

Deadlift 225# 21-15-9
400 M run on treadmill

14:49

Did this after 5x3 front squats and 10 rounds ring dips and pullups 10 each. Mistake. No juice in the legs.

40/m/195

as rx'd 17:10 ( had to go up 2 flights of stairs and another 60'- 80' to get to tm and dl. )

runs on tread mill at 9mph. dl's at 15-6,10-5,9

as rx'd 29 mins. Each round was 3 sets of deadlifts.

m/36/6'4"/97kg

17:48

The Porch:
For time:
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

17:14
run on treadmill

m/35/5'9/178
CFWU - 3. Reg. 7 DHPU 2nd set. Superman. Burgener.
12:58
DLs pretty easy. Pace not bad overall on run, but need to go faster.

m/24/140

Scaled 205lb

22:52

that hurt!

Age 36
BW 150#

As rx'd:
14:42

finally made this one up!

Scaled to 145#DL, guestimated the 800m (might have been a bit long)..

25:58

Completed 29 MAR 09 w Leg Day: 30M run L3/4/5; SQT B/10,65/10,95/10,115/10,135/10,225/2/2/2/2/2;Leg Press 400/6/3; Leg Curl 115/3/5/3;Leg Raise 155/5/5/5; XFit: DL 225/7/7/7, 800 @ L6, DL 225 8/7, 800@L5, DL 225/9,800 @L5

-as rx'd
-first time doing this WOD
-on treadmill with a 1.0 grade
16:46(PR)

CFWUx3
-800m runs on tmill (0.5 miles; speed=9.2; 6:31/mile)
18:20

16:11 (3/28/09)
subbed 185# DL

as Rx'd 22.21min

scaled to 200lbs

19:12

Vaughn Cassidy in Jackson TN. 42/165/5'8"

As rxd: 21:15. All Dls broken but made it to 13 on the first one. A significant improvement.

as rx'd - ran outside of gym and used garmin to measure 800m.

14:18

18:48

17.39. 135# DLs

17.39 with 135#

just getting to this today. Been sick as hell since last Tuesday and this was my first wod since. used 185 for deads and had to run on the treadmill 19:03. not super happy with that but the time includes the walking to and from the deadlift area to the treadmill which is probably about 40yds.

28/m/185

as rx'd w/ runs at home: 13:11

47/M/184
As rx'd
27:37

M/6'5"/25/248lbs
as rx'd: 16:41

as rx'd:

18:50

subbed 60 24'' box jumps for 800 meter run

21:59

28/6'4/210/m

21:36
As rx'd
225# Dl
800 meter runs on treadmill

as rx'd 15:36

21 pwr clean 135
800run
15
800
9 9:45
800 13:22

135 x 9
800 m
135 x 9
800 m
135 x 9
800 m
18 minutes

33 yom 199 lbs.

21:52 as r'xd on treadmill. First run was good rest were terrible.

30-m-170

15:05

on treadmill 1.5 incline

subbed 135# deadlift
10:30

as rx'd

20.51

LOVE this WOD!

20.51 as rx'd

Made it up this morning after some time out of time with no gym =(

As Rx'd:
21:51, on a treadmill 2% incline.

Made it up this morning after a few days out of town with no gym. Was feeling like a slack @ss for not working out the last 3 days.

As Rx'd:
21:55. On a treadmill with 2% incline for 800s. Loved the workout.

as rx'd: ran around loop, probably close to 1200m. 23.47

24 min with 185 lbs as deadlift

Did this today, 04/02/2009 and it's my third crossfit workout. I used 185lbs instead of 225 because of a bad wheel. My time was 17:08 and I'm very proud of it!

cfwu x 3

185# 15-12-9

13 minutes

205

21:56

46/195/5'9
As rx'd
17:58

45/m/220
Rx'd @ 24:58. treadmill runs @ 1%

219 lb deadlift
400 m run on tredmill with 0.5 incline
25 min

30/m/170/5'6"
As RX'd 16:14
Treadmills suck. Massive amount of time moving back and forth between exercises.

RX ~ 21:47

completed 3/22
13:21 as rx'd

30/m/170/5'6"
16:14Treadmills suck

44/m/165

As Rx
18:31

good WO, 800m run intervals between weights seem particularly grueling

subbed 135 lb deadlifts.
38 min.

Scaled down to 185lbs.

17:37

M/32/175

Meyer- 17:00 PR
Edler- 20:17
Stocker - 37:00 with 165 lb deads

30 minutes flat. Treadmill got taken so I had to do cross trainer

cfwu x 2
subd 185# dl's
20:44

D
@home
185#dl
21:17

W
160#dl
24:00

M/31/6'/174

23'03"

M/23/180

18:23

at rx
20:21
next time sub 19:45

25:47

120 lbs deadlift 20:45

f/25/5'8/120

as rx'd

16:41