Thank you for the early post... though I don't think I will be thanking you after this tomorrow!!!!

nice

Early post, great looking WOD

didn't we do this recently???

M/23/6'1/180

I believe the correct "compare to" date should be
Febuary 26, 2009 (Thursday 090226).

Oh nice! I'm thinking maybe another "Qualifier Extravaganza" day maybe, Euro style this time. Decisions decisions! Can't wait for tomorrow. :)

man my abs are still sore from the 5 rounds of 30 GHD situps

#5

THANKS, i thought so...lets get it done!!!

Just got back from the Level 1 Cert in Milton. Kinda sucks that you can only see the top of my head in that pic. The tall guy in the Livestrong shirt jumped in front of me. Anyway, it was a great time! Totally worth every penny! I would even redo it without the $200 military discount. I learned a lot that it worth more than it's weight in gold and I will have it with me forever. I even feel more confident about getting there with my pullups. All the trainers were great. I especially fell in love with Jon Gilson. Jon, if you ever end it with your girlfriend of 3 years who can't shoot, I just want you to know that I'm a sharpshooter and I can make myself single and available, lol. No, really, it was the best experience ever. I thought I would be too gassed because I was doing working parties loading out my ship all week, but I was totally able to get enough motivation from the great crew. You guys were amazing. I'll have to make it a point to search you all out to train with you again in the future. OH, and FYI, even though the Marines and the Army were getting defensive about their PT tactics, I'm completely aware of how jacked up it all is, and I agree with you. I can't say enough about how great it was. Just phenominal, thank you guys again!

do these walking lunges imply weighted or are they supposed to be without weights?

Quick lunge question:

If you're doing the lunges in more of a confined area, what's the thinking on substituting standing lunges (one leg out at a time and then back to standing) versus going back and forth across the room? Do they differ in any way that would be important?

Thanks everyone!

#5 you're right about the date and my notes say I did it 14:43? I'm not sure my body can possibly move that fast. Misprint? We'll see tomorrow.

Hey Eric Gohl what do you have un mind bro??? Do only one wod brother prepare but don't overtrain

AZ cert was awesome. First muscle-up, comedy from Todd and Chris and awesome instruction from all of the trainers. Great to meet all of the crossfitters and anyone of the locals lets try to get a camelback hike for time or some park WOD's If you havent done a level 1 just do it. I have crossfitted for about 18 omnths and this made it click.
Kevin MacKinney

We're doing GHD sit-ups again. And chest to the bar pull-ups

i think you should Eric ,i'll be trying a few of them ,they look brutal,especially the amrap 20,row 250m,10 burpees,10 ring dips,
this wod seems quite recent,cos there were 3 of us in the gym doin the funny walks at the same time,all the b/b's just stare in amazement,what are they nutters on ? seems to be what they're saying to themselves,
and we don't care !

Quick question for an experienced Crossfitter. Should I kip the pullups, and aproximately how many lunge steps are there in 100'? Thanks so much.
Stephen M/25/135/5'9"

I thought we did this recently, thanks for clearing it up.

I think I will put GHDs in there and strict pullups.

Grugly

#17 Stephen his is a met-con so you have to move fast the best way to hit those pull-ups is kipping them do it and do it fast of course with tecnique chin-up the bar arms extended

#12 Jeff-

I'm sure you had your time right, my time was 14:15. I did anchored situps last time, may try ghd this time...

Just got through with the level 1 certification in Chandler Arizona at Competitive Fitness. I must say this was one of the best experiences of my life related to physical fitness. The instructors (Greg, Todd, Chris, Alisha, Alisha's husband, Lisa, and the guy that could do muscle ups from any position (forgot name)) were awesome. Extremely knowledgeable and great motivators. I will always remember what the definition of Crossfit is CV (constantly varied), FM (functional movements), HI (high intensity) not because it was just lectured to me but it was shown and personally experienced while sitting at the bottom of a squat with PVC pipe overhead a ridiculous amount of times. Great job Crossfit staff, that was truly a memorable weekend.

Bill Knight

i dont have a 100ft to measure out, how many alternating lunges o you think will equal out im 6 ft tall thanks for the help keep it real

s'more and Pedro-
I'm thinking tomorrow's timeline will go something like...
Mainsite @ 7:30am
Euro WOD #2 @ 12-12:30pm
Euro WOD #1 @ 6:30pm

I really need to work on the C&J, so I want to be relatively fresh for that one

Oh yes we did this one recently... this revealed my complete ineptitude at eyeballing distance. Yeah, I did 900' total 'stead of 600'. What a kick in the pants that was. I believe I'll take the 5 minutes to measure it out this time.

Eric- Word bro. You are the best. I *am* there! Just picture goofy ole me, doing the runnin' man for you! Poppin', moonwalkin', wormin', doin' the cabbage patch LOL Me n Fi'ty.. go erIC, its yer birfDAY, we gonna parTAY like it's yer birfDAY...

man this looks real interesting, good luck everyone!

Eric what's the euro wod #1 and #2????

#22 Mike

I'm 5'10 and I do 28 lunges to equal the 100'

Hi all! I am new to crossfit and excited to start tomorrow! I have two questions about workouts though that I hope someone will answer... 1) are these lunges weighted? 2) should I do only the w.o.d or should I do additional excercises on my own in conjunction with wod?

I am male/21/130lbs athletic (cross-country/track)and want to gain a more muscle strength but stay lean. Thanks MikeE.

Smore - Thanks for the help man - I'm about 2-3 months into Crossfit coming from a background of free weights, running, swimming, elliptical, etc. I have a personal trainer certification from the American Council on Exercise, but I can honestly say the only good things I learned from that are some anatomy/physiology and that it's healthy to exercise (duh, I already knew that). Crossfit has truly changed my view on exercise. I feel so much better and enjoy my workouts more. I hope to crossfit the rest of my life.
Thanks again for the help and God Bless
Stephen

There are about 30 meters in 100 feet. I am going for about 20-30 lunges.

Yeah, the last time I did this one I subbed push-ups (my shoulder was bothering me) and I did a '3' round... I couldn't remember when to stop!! I may do push-ups again.

Karin

s'more ,go to crossfit northern ireland to see the euro qualifier wod's and results.

PVC pipe: $3
Med Ball: $60
Kick Ass Vibram Five Fingers: $85
Using them in a CrossFit Cert: Priceless

yeah I don't have it measured either, gonna do 30 walking lunges

thanks jeff from bucks i appreciate the shot, im gonna do 40 to make it fun good luck and have fun on the workout everyone, keep it real

So I'm looking to buy a 20# or 40# vest, and I've been attempting to shop around. It seems like there are a lot of low quality products on the market and a couple super expensive ones. Does anyone have any suggestions for brands or models?

If you all have some free time tomorrow night, please enjoy watching my mighty Spartans take on the Tar Heels in Detroit. Go green, baby!

s'more-
#1 "Heavy Helen" 3 rounds for time:
400m run
2 pood KB swings, 21 reps
12 Chest-to-Bar Pull ups

#2: 15-12-9
135# C&J
HSPU

Strong Lil' Pony-
LOL, you can feel free to bust out any of those moves before or after, but PLEASE not during. I might kill myself by dropping the weight on my head since I'll be cracking up haha. :)

#29 Stephen..it's Great to help a crossfit brother i'm kind of newbly just 6 month with this awesome program keep posting bro and hit those kips dude fast and hard

Thanks Pedro Barrera big hugs bro...
Eric Gohl i'll hit the "heavy Helen brother...i don't think i should hit the c&j hspu becase my traps ser still SORE!!! Big hugs brother you are ygr reeember it we belive un you

Compare to 090226

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)

12:12

previous 2/26/2009:
13:14

cool. this one came up when I was taking a cycle off enjoying the flu and a fever. I thought I had done it, but nope. T'will be fun.

eric gohl--get it man, I wish I had time to hit 3 wods, just to see if I could do it. I've definitely been recovering quicker from wods lately.

onefastbird--I did get your note a couple days ago, just been busy and not really on the boards. I am southeast of Pittsburgh (about 30 min), but if you ever get into the area let me know, maybe we could find a gym to hit up and you could kick my a$$ at a wod real quick!

Hey fat tony big hugs dude

I attended the military Level 1 cert in Milton FL this weekend. Needless to say it was uhhhhmazing….but I’ll say it anyway :). What an incredible experience. For me, as someone who is already an instructor in my career field, and where physical training is an extremely large portion of curriculum for the students, this certification is going to be invaluable in the direct application of it’s concepts and methodologies for the students. We’re going to be able to produce a stronger, better more capable operator while enhancing safety and educating them on true fitness. I could not be more excited about this! It doesn’t hurt that CF is a ball smoker too lol.

As far as the instructors go, just incredible. I was talking to my wife before the cert and was just geeking out about being able to meet some of my CF idols and just some CF superstars period. Pat Sherwood, Chuck Carswell, Maggie, Bobbie Jon Gilson (Spelling?) Mike G, Paul or “Apolloswabbie” What a phenomenal group of instructors. I could care less about a movie star or famous musician; these guys are my celebrities! The coolest thing about it was how damned down to earth and approachable and personable these guys are. They’re passion for what they do permeates into every lecture or Demo/performance they give. The name tags all the instructor candidates wore might as well have been a formality. They knew our names after the first few hours it seemed. Each WOD they murdered us on, I was shirtless (much to everyone’s disappointment) and even while I’m heaving and grunting through med ball cleans or a 3 round FGB, they still addressed me by name when encouraging or correcting me. Sounds like a small thing, but in a group of 50+ that’s impressive, it show’s the level off attention they give each athlete. And the knowledge these guys had! Incredible. It didn’t matter what type of wild or off the wall question was fired off at them, they were able to address it to the satisfaction of everyone, immediately. There was no “uhmmm, hmmm dang lemme think about that” or “Whoa, I just don’t know.” It didn’t happen. These consummate professionals knocked it outta the park. Just nailed it. They kept things light and interesting while getting crucial information across. I can’t remember a single lecture that we didn’t laugh or become engaged somehow. Should I go on….? Lol

So clearly above is a whole bunch of “sustains”

One or two improvments:
The Student handbook we received was awesome. I would say that it could be beneficial if not only the 9 fundamental movements were explained but also the progression for teaching them. We learned a lot of stuff this weekend, so a hot sheet that just states the exercise and progression of exercise prior to execution of the entire movement would be pretty cool. Especially in things like the Med Ball clean, Push-Jerk, and Sumo Dead Lift High Pull which had a much more involved progression.

The only other thing I could think of would be not teaching Programming last in the cert: Programming is some seriously cool stuff and highly beneficial to understand as an instructor. With that being said, given the intensity and accelerated pace of the weekend, people might tend to glass over or lose focus on this portion just because it’s so near the end and fatigue might start to set in. I totally understand that is a case of having the personal discipline to sack up, pay attention and just press on, but I could also see where it could lose some folks as well. In a situation like this, where every piece of information put out is valuable, it’s hard to decide what goes “last” and I also know people a million times smarter than I, put this together and didn’t take that process lightly, I’m just throwing it out there.

With all that being said, I am proud be a qualified CF instructor! It’s one of those things I never thought would happen or just never thought I’d be able to do. I couldn’t be happier about it or more thankful for the opportunity to train like this and learn from such knowledgeable folks. I would recommend this to anyone serious about CF and I would definitely attend one again. I think the experience is invaluable.

Thanks to all the instructors and folks who put this together,

Peyton “K-TIT” Knippel

back at you s'more! hope things are well with the little s'morelle. keep tearing it up!

Congratulations Andrea, Rebecca, Dave, and Jen (Freedom CrossFit crew) on your Level 1 Cert.!

just got back from the AZ cert at Competitive Fitness, what an amazing facility. I'd like to thank Greg, Todd, Scott, Chris, Eric, Alisha.. all of you are awesome and incredible motivators, you helped me drop my Fran time well over a min, and I wasn't even going all the way down before. I look forward to using all the info you guys gave us, and trying to spread the Crossfit word. Thanks again!! Kevin or anyone looking to workout locally I'm up for it. Drop me a line. weightman_eric@yahoo.com.
CROSSFIT FOR LIFE!!

1st Aussie games WOD instead

as rx'd

12:03

a lot slower than a lot of the other competitors down there over the weekend. I doubled Steve's time :-0

Just got back to Tucson from the Chandler Cert. I can only echo the above. I have an "immature squat" and worried I would be pulled out and embarrased. It was the opposite, Chris pulled me out and helped me immediately; I was only slightly embarrased.
If you think you know enough about CF from reading the Journal, you will be suprised at how much more knowledge these instructors can impart. It was worth every dollar for motivation and inspiration and education.
My favorite parts:
The WODs - So motivating to look around the room and see 20+ people giving it their all and 40+ cheering them on.
Small group rotations - Specifically, in my group, watching 4 people get MU's for the first time! Crazy.
Meeting people - especially some crazy CF chics!
Thanks!
(And congrats again to Alesha and Scott on their CrossFit Kid in the hopper!)

Finished the Level One Cert in Chandler, AZ at Competitive Fitness. If you are able to stop in and take a look what a great facility it is. Something to marvel in. To all the instructurs this was an exceptional weekend of instruction. Alot of things were put and made me realize on how to improve and how to train. Who would of thought dead lifting and push pressing a PVC Pipe could put a strain on you. Thank you again and Chris your an animal thanks for the help on the butterfly pullups.

Eric and Bill got all carried away and started posting there cert feed back for time. Well done gents.

Finished the AZ cert at Competitive Fitness it is truly an amazing facility and gives other boxes something to aspire too.

Day One of the cert at registration I was doing all I could not to act like a little fan boy.

BAM-Hey that's Greg Amundson. Awesome.
Dang- It's Speal
Oh boy there's Todd.

I'm in Heaven.

Pretty much everything about the cert was a pro. The only con was my sore legs and my sad sad attempt at moving large loads long distances quickly.

Over the last two years I've read every Journal Article and watched every video (hey I had a lot of time on my hands)
So there were no major revelations. But there was a fair amount of refinement and something intangible about making Crossfit a more cohesive philosophy that I can't quite put my finger on but emerged from the entire event.

It was a great time and I met some fantastic people.

I guess the only other Con would be that Apolloswabie went to the cert in FL instead of here.

A special thanks to Eric Connor, Lisa Ray, Scott Pauly and Alisha Kowalewski. You guys are now on my Crossfit All-star team. It was a pleasure and treat to be coached by you.

Getting back into Crossfit after a several-month hiatus! Wish me luck. I did a Crossfit Football WO this afternoon. Feels good to be back in the saddle! Can't wait for tomorrow!

Just wanted to say congratulations to Adam and Melissa (Beery) Noble from Crossfit Culver City. They were married today in Los Angeles. 3,2,1... go!

I had the privilege of attending the Level 1 Cert at Competitive Fitness this weekend and have to say it was an experience of a lifetime. The CrossFit training staff - Greg, Chris, Todd, Lisa, Eric, Alisha, and Scott - made this experience very informative, challenging, and highly motivating. The training was phenomenal and the energy produced by everyone involved "rocked the house". It is beyond words the level of energy that happens when you have over 60 people rotating through a WOD as athletes, coaches, and cheerleaders. I am proud to carry the CrossFit banner and now I'm equipped with the tools to help spread the word.

Thomas Brooks

Just wanted to extend a big thank you to all the Crossfit instructors (Greg, Todd, Chris, Chris, Lisa, Alisha, and Eric)at the Level 1 Cert in Chandler. I attended strictly as a Crossfit believer and left more inspired and devoted than ever. The facility was awesome, the course structure excellent and the speakers educational and entertaining. I was excited to have the chance to attend and the weekend exceeded all expectation!!

Jackie

Hey Rookie hi man you hit the C&J/ring dips/swings??? It's TOUGH i hit it in 11:23 i thing steve isn't human i could hit it in 9 or 10 but 5??? That's crazy man totally insane!!!

Excited! First repeat.

Reply Comment #28 Mike E

I've been CFing for 3 months 21/6'2"/175. I would suggest doing a warm up, stretching, the WOD, and cool down stretching.

Especially for your first month stick to the WOD, even scale them down. When your first getting into it there is no shame in scaling down so long as you finish.

Go slow a first, pay attention to the correct form to minimize injury, and give it 2 months before you should expect yourself to be doing full WODs regularly. Hope this helps. 3,2,1...GO!

#12 Jeff

I was thinking the same thing about my time. Thought I wrote it down wrong but now that I've seen yours I can believe mine is correct.

Excellent. I'm in the Bingo recommended "old man half effort week" so this won't suck as good as it could.

#28

Do a good warm up such as the crossfit warm up on the FAQ page, hit the WOD at your best effort and give yourself 90 days to see if you think you need to do anything else.

If you are doing the WODs max effort, 100% intensity, you should not want to do anything else.

Yo Eric Gohl i think those cleans are squat ah?? (from the second wod) i think they should be....

SIGN UP FOR THE RRG!! GET SOME INSURANCE BEFORE YOU GET SUED!!

DO IT FOR CROSSFIT! EVERYONE CHIP IN A FEW BUCKS TO KEEP THE DREAM ALIVE!!

Bingo, it was a pleasure to meet you this afternoon. Cookie and I are grateful for your contributions to CF and for being an outstanding/useful human being in general. Thank you my friend, and we shall see you in Aromas.

:)

Herm and Pattie:

Pleasure to meet you both. Herm, you are now officially just one more crossfitting man who is dating above his station! Cookie is a gem. Thanks for making your way into the city for a visit.

Standard Monday rest for me; flying home to Cleveburg from SF. Back at it on Tuesday.

I just finished up the CF LI cert. at competitive Fitness in Chandler and what an impressive facility. Also as impressive, the instructors there teaching us. The instructors (Greg, Chris, Todd, Lisa, Eric, Alisha, and Scott) gave us an imense amount of knowlege and the agenda throughout the 2 days was unlike any other seminar, certfication or class I have ever taken. What they taught us could easily be strung out into a 2 week 40 hour class. It was amazing. I want to give a special thanks as well to Scott of CrossFit Phoenix. You know why. Thanks again and I have already started teaching my wife what I have learned. (I haven't made it over to my neighbors house yet with a broom stick). Also I would like to add again I came in 7th for time as R'X posting a comment. Not to bad with a class of about 60+. Thanks again CF and keep up the good work.

Bingo - what a treat for me & Herm to get to meet someone so revered and loved by this CF community! You have such a great energy and enthusiasm about you. I look forward so seeing you at the Games and would love the opportunity to meet Mrs. Bingo in the fall. Again, thanks for a great afternoon :)

I'd like to hear suggestions for nutrition before a competition to maximize energy. Liquid carbs? Something else? Supps? How far out to begin? What?

I respect my highly knowledgable crossfit community. Thanks ahead of time guys and gals.

M/19/5'11/150

14:39... palms ripped with two sets to go, so that added a bit of time on. Still happy though.

Lizzie - 13:28 subbed bodyrows for pullups
Adam - 15:00 jumping pullups no situps (rib injury)

s'more - it was incredible to witness. he was 2 metres away as I was judging a competitor next to him. he should do very well in Aromas. absolute machine

m/43/74kg

12:59 as rx´d

Yeah Rookie...Steve is not human this year the games WILL be totally insane i'm soooo jellous of Playoff Beard, Herm, Cookie, Eric Gohl, jakers, Bingo, Strong Lil Pony guys you will have so much fun!!!! THE GAMES!!! Damn i wanna go!!! S'morelle sends you all big baby hugs

As Rx'ed, 28'54". Significantly slower than 090226, but no question about ROM on pull-ups this time.

F/33/62kg

EQ-CFG-09

s'more, re wod 2, it was from ground to overhead any which way. Everyone power-cleaned it.

All results here, http://www.elite400.co.uk

ps - we found a CrossFit M-O-N-S-T-E-R in our overall winner Mikko Salo from Finland. Check out his wod times/results.

41/m/176cm/73kg

As rx'd

10:26 (last time 11:51)

All rounds unbroken. Anchored situps.

M/31/6'3"/200

19:10

Added one extra set of lunges, and 3/3 Pullups/Situps... miscopied the WOD.

20:40
100ft walking lunges
pull-ups (4,4,3,3,2,2)
anchored sit-ups (21,18,15,12,9,6)

Should I be doing beginner pull-ups because my pullups are so pathetic right now? If so, what are they?

13.25

m/40/5'6"/145

sit ups unanchored

13:25

Traveling...had to sub single-unders for walking lunges and alternating wide grip/narrow grip pushups for pullups.

std warmup (pushups, tuck situps, singleunders, bench dips, squat)

WOD:
SU 100-80-60-40-40-40-30-20-10
PU/SU 21-18-15-12-9-6-3

15:07

#36 Ben -
best vest I ever saw was my HS wrestling coach's. It was a fishing vest and he had about 50 lbs of lead weights (little bricks). With all the pockets, he could load it up any way he wanted to torture us. It was awesome - and completely SCALEABLE. You may be able to work something along those lines fairly cheap.

Did 30 walking lunges (15 each leg) per set. Gravitron pullups, anchored situps.

35:22

Almost met Pukie!

11:35

11:32

14:16

M/41/5'6"/164

as rx'd

15:58

m/5'10"/210/31

15:20.5

9:44

My abs just wouldn't go today - I am still feeling the GHD aftermath, and I hit that workout three days ago...

kipping pull-ups, abmat sit-ups.

150 5'7.5" 34yom

7:03 pr- 24secs faster than last time

knee graze and full ext
clav height pu
anchored su- blades to floor to vert

CFWUx3-no pull ups or abmat sit ups

Did GHD sit ups-full extension
Did Chest to bar pull ups (clavicle to bar on 4 of 'em during the round of 15)
knee "kissing" ground on lunges

TIME: 11:59

M/30/ 6'2"/ 195

as Rx'd

9:33

kipping pullups
un-anchored sit-ups

Congratulations on your Level 1 Joel!!!

M/22/71"/194

As Rx'd:
9:39

pr by 1:12.

CC WOD

16:27 50lb DB

As Rx'd

8.50

Anchored sit ups,kipping pull ups.

On V-A-C-A-T-I-O-N whoo hoo! Down in the Carribbean (I have a very cool sister who invited me to come) :) Hands sooooo tore up from the other day. No pull ups for me right now. Going to let them heal. Off to do a workout on the beach.
Have a good day everyone!
Erin

Used kipping and 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 = 22:23 (PR)

Hey guys, so I was sitting down this morning watching the news when I was about to leave for work, and I saw the news team was gonna do a story about a exercise...I thought to myself they should do one on Crossfit.

Well the powers to be have come through and sure enough the reel was on Xfit. Two of the reporters went out to Old Bethpage, LI to an xfitt gym and performed in one of our classic, signature, WOD, a FIGHT GONE BAD.

It was sweet to hear them talk about what we do every day, and how the one gentlemen looks to be in shape and then did a FGB. He said his lungs felt like they were on fire and it was really challenge, he even called out the other reporter hahaha. Well just thought you guys would like to hear about how its spreading, even over here on the East Coast. Below is a posted link for the video.... hope you guys enjoy it, and as for todays WOD I am taking a much needed rest day, I am shot after playing in ball for two days straight... take care guys and girls!

http://www.myfoxny.com/dpp/good_day_ny/090406_crossfit_long_island_workout

30 meters (Approx 100ft) for walking lunges
Anchored Feet for sit ups

14:03

15.02

pu broken, resorted to kipping & eventually jumping pu.

su good.

M/31/5'7"/168#

Rx'd w/ chest to bar pull ups and anchored sit ups:

11:24

12:18

LOVE THAT WO

OH wow I did it in 11:21 I can feel it.. Have fun if you try this one..You can sure feel it.

#36 Ben

I got myself an X-vest on eBay. They are a lot cheaper there than retail. I got myself one that was adjustable to 84 lbs, but they have other sizes. I really like the fit and security of it and it is made of some high quality nylon. Worth a look.

28/6'8"/215

12:56

15:32 with strict pullups

13:39

m/31/5'9"/167

as rx'd 14:23 (PR by 2:04)

31/m/5'10"/210

16:23 (pr)

As RX'd Just a hair over 13:00

15:46, unanchored su, dead and kipping pu

God is Good, ALL the Time

2k Row (8:14)
CFWU (52lb assist, -pull ups, + push ups)

27:40 w/ 64lb assist on pull ups

I attended the Gymnastics Cert with Jeff Tucker this weekend at Crossfit New England in Natick, MA. It was excellent: great coaching, great space, great cert all around.I would highly recommend this cert to anyone who is serious about Crossfit.

Thanks Tucker!

47M 205# 6'0"
AS RX'D: 17:31

On a different cycle than the main page, so this is my day three and I suffered. A little congested, too, so when I got to the situps I ran out of air--not tired or wiped. weird. But tomorrow is a rest a day!

subb'ed jumping PU for the PU's

12:01

AMG

Hotel room variant -- I've checked before (travel way too much) and toe-to-toe my lunge is pretty close to 2.5 feet (I'm 5'1", or 155cm tall). So I did the following:

lunge 2 steps forward (1 each foot) then 2 steps backward (1 each foot) - that's 10', so repeat 10x

sub pushups for pullups, and do situps over a rolled up hotel towel as an abmat

Note that the backward lunge steps have a different feel to them - so I think that's useful in its own right. You also might want to lower the thermostat in the room a little while before you start, too :-)

25/m/5'11"

12:17 as rx'd. Fully unbroken

15:55, pretty happy to be under 16 minutes.

m/5-8/162/36

18:50 Great AM crew. Very positive and upbeat. Think that's what pushed me!

anchored sit ups

10:27

Note of (common sense) caution: Don't drink a bottle of wine the night before a Crossfit workout unless you want to see stars! ugh!

as rx'd

18:09

Subbed 30 lunge steps at 1 meter
everything else Rx'd

12:43

24/m/205 lb

14:21 a new PR. Thanks Coach!

I'M BACK!!!

First WOD in about 5 weeks! Feeling good!

10:39 as rx'd

Could have done much better if I was in shape!

Sciatica started several weeks ago. Life became stressful due to that and other work and personal factors. That led to almost 3 weeks asthma and bronchitis. I didn't think it was really that bad until the doc told me he was going to put me in the hospital unless I did nothing but rest. A good mindset and less stress, and working out does lead to a healthy life. When more than one goes, it is easy to slide down that slippery slope.

Glad to be back. I still have to watch it on some of the heavy oly lifts until I figure out the underlying cause of my Sciatica.

First month on crossfit complete, time to kick this months behind as well. My back needs more work, my pull-ups were weak.

20:19 rx

As rx'd

14:07 (16:31 last time)

24/m/184/5'8"

As Rx'd

13:08

I love the Zone! Everyone training with this program should use it! I am performing so much better and I feel absolutely amazing! You gotta try it!!! I guarantee you that you will crush PRs and feel 100x better. GET IN THE ZONE!

bw 165

10:51 as rx'd

7:36 - could not do GHD situps like the last time due to moving boxes being piled up around my GH. My much faster time is due to the easier style regular anchored situps.

Walking lunges with full hip extension (no "slinky" reps) and a knee touch. Frog kick style kipping pullups (power rack moving all over the floor as all the kbs that held the rack down are in the back of pickup truck for the move) and regular anchored situps.

m/5'3"/160/29

11:51

anchored su, kipping pu

28/m/192

Did an extra round of 100' walking lunge 3 pull-ups and 3 sit-ups

13:21

so this was my weekend at the level 1 cert in Chandler, AZ:

This was my first cert of any kind in terms of fitness and/or Crossfit and I simply cannot imagine a better place to start. From Saturday morning up until Sunday afternoon, I most certainly felt informed and inspired.

I had the pleasure and privilige to have Chris Spealler, Greg Amundson, and Tod Whitman amongst others. Lisa, Eric, Scott (sorry i didnt know your last names) and there was one more lady whose name i cant believe i forgot. She was out model for most of the demos and she was fabulous! I really want to thank the Crossfit staff for such a remarkable weekend.

Up until Saturday, I had never met another Crossfitter. Everyone just thought I was this crazy guy in my corner of the gym and to finally have that tremendous exposure of family and familiarity was something special. I made contacts and I plan on making some efforts to make my way over to CrossFit Boston for some more of what I got this weekend.

The trainers are tremendously good at what they do. Each of the presentations were stellar and interesting. There are videos available of pretty much everything we covered, but they do not compare to the real thing. It's the difference of having a picture of an island on your desk as opposed to actually being on the island.

I got my first muscle-up!!! Up until that day, I had never done a ring dip! I got proper training in a variety of moves, which will undoubtedly help my become a better CrossFitter.

I dropped almost 6 minutes on my Fran time. It makes a world of difference when people are cheering you on!!!

I worked and pushed as hard as I could and the staff and everyone else was there for the ride. Simply memorable.

I was aware that I was a fan of the juice for a couple of months now, but damn...I definitely got a good rush of it on that weekend. I walked away with a much better idea of what is the CrossFit family and
community.

For those out there that are still apprehensive about it there are just a couple of things I would like to say that I hope will clear your mind.

-There were a range of people there. There were people who couldn't do a pull-up and then there were others whose Fran time was 4:30 or under. There is certainly room for you.
-The coaching that you will get is truly outstanding and you will certainly work out any kinks that you feel like you have....or maybe finally figure out that you were doing it right all along!
-The rush and emotions of having strangers who have just become family cheer you on through a workout is something that should definitely be experienced in this life time.

Was it a bit expensive (for me anyway): yes
Was it 100% completely worth it: without a shade of a doubt, YES!!!! Well worth everything!

Once again, thank you very much to all of the CrossFit staff for this weekend. I look forward to coming across you all one day!

onefastbird--pretty sweet link, good to see some positive coverage out there.

11:45 as RXd

M/27/5'11"/195
16:14 rx

10:55: chest-to-bar pull-up's, unanchored abmat sit-up's.

OMG!! My thighs are still dying after the overhead squats the other day!!

Just completed the Level 1 Cert in Chandler, AZ. WOW! My head is still spinning and yes Greg (flowmaster) I am still inspired. I'm not sure a better team of coaches could have been assembled.

What impressed me most other than the great instruction was how humble and down to earth the coaches were. You would think that they would get tired of teaching these things but they made me feel like I was part of their community and challenged me the entire weekend.

Greg...Thanks again for getting me through the last 9 reps on Fran and for being a motivator and example of a truly good guy.

Chris...You are my new hero for several reasons, the least of which is your Crossfit dominance. Not that that isn't inspiring but as you and I discussed, there is a larger reason out there. Good luck in the qualifier in Flagstaff. Stay strong.

Eric and Todd...I still haven't wiped the idiotic grin off of my face after you guys got me through my first muscle up! I've already bragged about it to the guys in my garage and they are all jealous.

To the rest of the trainers...Loved learning through different styles from all of you. The teaching styles and knowledge that all of you imparted will last a lifetime.

Thanks again everyone!

Worth every penny.

-Jason

M/28/73"/180
17th WOD

25:08

Pullups were done at -50 on a gravitron.

8:52

as Rx'd

unanchored SUs

C: 20:30
Subbed X Seconds of L-Sit on the Dip stand for X sit ups because my pilonidal cyst wound it still open. Got really dizzy during the round of 18 and it didnt get any better, probably due to a mixture of sitting around doing nothing for a week, still being on antibiotics and eating pancakes for breakfast. Annnnyway.

B: 15:48

Oh yea and no way to measure 100 ft accurately so we did 33 lunges each round.

anyone know when we can purchase a copy of the movie?

Oh and apparently we did one extra round, down to a round of 33 lunges, 3 pullups and 3 sit ups. I wish I could read.

M/34/190/6'2"

18:50 as Rx'd

Monday morning WOD's are tough.

Wow, I just realized I did the same thing as #145- went down to 3 of each, so my time is probably about 1:30-2:00 faster- so 17:20 for future comparison purposes.

M/50/5'11"/174

13:28, new pr by 23 seconds!

Fat Tony, yea I was shocked to see it myself... I was thinking no way they are probably going to say how bad they think it is etc.. but nope positive spin...

Hollywood where you at?

12:50 as rx'd

April 4th and 5th:
CrossFit Level 1 Cert in Chandler.
A lot of great info and corrected a bunch of form issues.
Met Greg Amundson, Chris Spealer, Todd Whitman, Eric Connor, Scott Pauly and Alisha Kowalewski from CrossFit Phoenix, and Lisa Ray from CrossFit Flagstaff.
What a great bunch of instructors and a great facility to learn in.
Now, I'm just really sore and need some time off.

What are the specific athletic needs of football players that requires its own CF site? Doesn't power, speed, strength, agility, stamina, etc apply to athletes of every sport at every level? I looked at the WODs on the CF Football site and they would be beneficial to any athlete regardless of their sport or level.

M/36/5'10"/183

17:22 As Rx'd (I'm embarrassed to post this, very slow for me)

Did not bring my A-game today and got my backside handed to me. Holmer killed it, smoked me like cheap crack. He should be posting his time here soon.

Go ahead Herm, let me have it...

Well...put on my "idiot suit" again and dropped myself down to 1X fat....some where after the third round I tanked!!!

As rx'd

18:09

m/30/5'10/205

As rx'd 13:41 (pr)

Got a little OCD warming up 2.5 mi run, sq 5 x 1

As RX'd: 17:20
Almost 1 1/2 min slower than the last time. Don't know if result of warmup, bad day, lack of intensity or what.

10:49 as rx'd

10:49 as rx'd

I attended the Level I Cert in Milton, Fl this weekend. I've been reading every Monday for the past year how much people enjoy the certs and now I know why. The instructors (Pat, Jon, Chuck, Mike, Maggie, Bobbi, Paul and TJ)were great. They did a great job of conveying a tremendous amount of information in just two days. Fast paced and fun. Their knowledge and passion for CrossFit made the weekend. My wife asked me if it was worth it? It's the only way to go. Thanks again to the instructors.

13:40 Tried to do chest to bar. Or just getting chest high.

CFWU- minus pu's
Jumping pu's 3 boards
I had to run up and down the stairs to get to my pull up bar, so that added to my time. It also added to the work out to though!

21:27

7:37 PR...all sets unbroken

Over 40 Bingo Old Man 50% Week

Crossfit warmup
Squats 260#x5x3 work sets
Shoulder Press 115x5x3 work sets

WOD Scaled 50%
50ft
11, 9, 8, 6, 5, 3

7:34 with people in the way of the pull up bar (but who cares, it's a 50% week).

Finally found a workout where I could take down the old man Playoff Beard :) Woke up pretty tired, felt great after today's WOD.

As Rx'd: 14:52

Hey gang,

I have decided to go to the western canadian qualifiers but am terrified of handstand pushups because i still can't do them. Does anyone have any gems of advice to get them done!!

Thanks

14:00 Flat as Rx'ed

**Level I - Milton, FL**

What an awesome group of folks at the Level I this past weekend! Lots of energy, enthusiams and great attitude! You guys and gals did terrific!

Thanks again to my fellow trainers: Pat, Chuck, Jon, Mike, Bobbi, TJ & Paul. I had such a great time with you. Can't wait for the next one!

As Rx'd

14:32

18:12

30 steps of lunges per round.

As Rx'd 12:40(PR)

14:20.

This was worse than it looked. Unanchored situps.

M/23/6'1/180

as Rx'd**

13:33 (PR)

**Chest to bar pull-ups, full GHD sit-ups

Felt good.

Preworkout: Performancemenu.com WOD

150 burpees barefoot on the beach, in some 'good sand' 16:13
post several cups of java and little food, major shakes and pukie knocking on door ;)
Erin

25/m/5'11"/177
As rx'd
12:15
Slower. Really pissed at myself on PU.
My arm is still numb from OHS.
I know. I know. Excuses. Excuses.
But any suggestions to make numbness go away?

As Rx'd 14:42

14:45 as pxd

M/46/6'/175/7500'

24:58
I must be out of shape from all of that skiing. I am usually a little closer to the average post, not today......

As Rx'd

10:33

m/38/5'10"/170

f/41/5'4"/144

14:35

anchored abmat sit-ups
pull-ups in pink band, one foot out

OUCH!

38/m/242

CC WOD
36:32 breaks included

m/29/73/181
As rx'd
19:22

No way to measure so did 30 lunges instead of 100ft.

17:00
PR by 10 minutes.

30 steps for walking lunges.
40# assist on pull-ups.
Feet anchored for sit-ups.

20:43

~15min

did see exactly when I started but it's b/w 14-17 min.

16:47
I am not sure but I might have skipped the round of 9.

As Rx'd

8:12 - PR by 1:52 (It helps when we're not underway :D)

Felt good so did 30 MU for time in 12:23 - PR by over 7 minutes

I've been focusing on Olympic lifting and the carry over is rediculous...Snatches rock my socks off...

M/52/160

13:55 Did G-H sit ups. Subbed 30 air squats for walking lunges due to L knee

As rx'd with GHD sit ups : 15:30 pr by 2 minutes. and after a long spring break of driving and sickness with the kids...and no crossfit... and bad bad diet...
There is nothing that hurts me as much as a bad diet does. Bad eating for one full week made my knees go to hell, made a disc in my neck go out, and made me lose my good 1.5 point L sit. Bad diet is slow death.....

#185 Adam Jamieson

"Snatches rock my socks off"

I'd wear that on a t-shirt

V-ups for SU:

13:56

The Level 1 Cert in Milton, Fl this past weekend was one of the greatest experiences of my life. The staff that was there was unbelievable in their knowledge, skill and enthusiasm for crossfit. It was great to be a part of something that is making a difference in so many peoples lives. To Chuck C and Mike G, see you guys in Jacksonville for the qualifier and the first round is on me.

Thank you to Pat, Maggie, John, Bobbi, Paul, and TJ for a great leg destroying "little treat" of a weekend.

M/34/6'/199lbs

Pull ups still weakest point, did groups of 5-6 and then did all 9 and 6 in a row. Stop watch stopped too early so Im guessing 20-23 minutes

as rx'd

9:19 (PR)

compared to: (2/26/09) 13:43

With jumping pullups and unanchored situps on the floor: 11:32

13; 48

m / 25 / 5'10 / 170

10:08

subbed 33 step lunge on treadmill

F/135/5'6"

Subbed out pushups for the pullups as I trained pullups yesterday. Did Situps on Ab Ball.

16:20

Legs were tired from those lunges! But great workout!

15:23
30 step lunge

M/39/175/6'

As Rx'd 8:39 (PR)

last time 13:33

#97 Erin - so hella cool ... the Carribean?! Im so jealous!! ENJOY!
#164 - Lisa - gurl, that is so awesome!! I cant wait to hear how it goes :) GET SOME!
OneFastBird - how cool is that?! thanks for sharing :)
Fat Tony - what happened to your sisters?
Pony, Herm, Eric,S'more, FitMom & Mom - big monday morning hugs. Hoping i can do the WOD today. Still pretty sore

This is awesome http://www.crossfitrrg.com/

Thanks Greg, Lauren and team

Tony

25min

Wow.
The L1 cert in milton was fantastic.

Thanks Pat, Chuck, Mike, Jon, Paul, Maggie, Bobbie and TJ! You guys really made it an incredible experience.

wow... I was just in Maui for 2 1/2 weeks getting married, eating like CRAP and working out way less than I should.

After gaining about 5 lbs and returning home this was my first wod.

last time 10:41

Today 15:43

Ouch... guess I have some work to do.

M 34/142/5'7"

As rx'd: 11:29

first workout for me today!! F/5'3''/140. Did it in about 16 minutes, but I was doing more like 40 walking lunges each time.
Look forward to continuing this!

Started at 18s, assisted the pull ups (58#).

13:27

29 min. lunged length and a half of a basketball court - hope that was close to 100m. Did 10 strict full ROM pull ups in a row on the first set - Yay!

#91 Fit Mom - WOW! Looks like you and Tom V. were neck n' neck!

#99 onefastbird21 - Thanks for sharing that link ~ Great to see and hear the positive press...Look out globo's!

#178 Melinda - Awesome performance ~ Wish I had gotten my act in gear earlier this morning so I could have seen you in action!

CFWUx3 (no pull ups or sit ups) + push upsx2 + OHS w/PVCx1 + OHS w/15# barx1

Trailing knee to ground on all lunges
21-18-15 GHD SUs - full extension
12-9-6 Butterfly SUs
21 PUs - blue band assist
18-15-12-9-6 PUs - green band assist

21:17

Should have kicked it up a notch on the lunges to at least partially compensate for the length of time it took me to do the PU's...They are my nemesis!

F58/137/5'2"(almost)

33yom/5'11"/190#

15:80, used 45# barbell for overhead lunges.

Deadlifts & HSPU after.

Grip work too.

so I just realized I lunged 150 feet instead of 100 each round. so maybe next time my time will be lower. no wonder my legs were burning so much

20:04

As Rx'd

1:56/2:13/1:59/1:54/1:45/1:31=11:18

m/39/167

10:51

A full two minutes fast than previous effort.

14:31 as rx'd

15:15

11:19 .... but I did an extra 100ft/3/3 by mistake .... that will teach me to skim the WOD instead of reading it

prob somewhere around 10:20 by the end of the 6th sit up ...

WU 7:00
BrandX Buttercup
100ft Walk Lunge
15 PullU
15 SitU
100ft Walk Lunge
12 PullU
12 Situ
100ft Walk Lunge
9 PullU
9 SitU
Time 11:16

Anybody have an approximation of # of steps in 100 feet?

13:56 last time was 12:39

I believe I did this more strictly than last: firstly: I went all the way up on hang ups (had a comment 2 weeks ago that I cheated)
Secondly: I did the abdominals all the way up, with feet strapped. Did not write down what I did last, but noticed now for future comparison...

25:08

m/37/185

15:51

Wore 20lb weight vest.

pullups strict for half/kipping other half

back work afterwards

8:58 as Rx'd

M/24/185

10:56

06/04/09
M/33/181/76
As rx'd (32 lunges = 100ft)
Pull-ups on the back of the stairs at home, so hard on the hands and kip compromised. Still, all sets unbroken except for round of 15 (10 & 5)
Anchored sit-ups
13:11

rx 13:58
all sets unbroken

As Rx'd 17:23

as rx'd: 8:49, :29 faster than last time

Attended the Gymnastic Cert in Crossfit New England this past weekend. Tucker was amazing. It was great to learn the progressions,skills and drills for applying gymnastic elements for your workouts and personal goals.

33/m/215/6'5"

18:13 PR by 48 seconds

10:19 as Rx'd (last time 11:10)
All pullups & situps unbroken.

14:35 last time 12:55

Not happy with loss of 1:20. A few of the bodybuilder types were in the way for lunges and didn't feel the need to share space in a tight weight room but still disappointed. Got a pair of Vibram Fivefingers and they drew many stares but I am enjoying them.

3 sets one arm horizontal pullups
3 sets plank w/ weight transfers 5lbs dumbbell 1 minute plank

Last time 8:58 This time 8:48

rd1 :33/30/34 35/30/33
rd2 :37/29/32 42/29/31
rd3 :44/28/41 43/25/28
rd4 :35/20/26 42/21/21
rd5 :42/16/19 41/16/18
rd6 :40/12/11 42/12/10

Kipped pullups and anchored abmat situps. 100 feet was 28 steps.

Just back from vacation. Nice to be able to use my pullup bar instead of a plastic coated bar on a Smith machine. However, I do miss sea level and the warmth.

12:13

As Rx'd 8:17
Huge PR by almost 3 minutes!
Could quicken the situps and if I learn how to butterfly kip that would help too, lunges were pretty fast.

WOW! What an amazing weekend at the Level 1 cert at Competitive Fitness in Chandler, AZ! I loved CrossFit before but this took it up about 100 notches! I think my favorite part is the community and humbleness of everyone. I truly felt like part of the family. There is a connection between crossfitters that is unmatched. I met so many great people! The instruction was amazing as we had tremendous coaches! Thanks Greg, Todd, Chris, Lisa, Alish, Scott, & Eric! I am truly inspired and have a greater understanding of the mechanics and their importance. My "ah ha" moment was after the first day going home to do laundry and bending over to pick up the laundry basket I realized I was doing a deadlift and corrected my movement. This is life right, and crossfit makes you better at life! Thanks again!

I have to agree with Courtney and you were one of those awesome CF chicks!

M/27/165 crossfit tri-cities

6:56 rx

33/M/6'00/185

Picked up some "new baby" sympathy weight over the last 4 days.

Today's WOD:

11:15

18 seconds slower than last time.

Dan D.

M/43/185#/5'9"
As Rx'd 19:30
Pull ups unbroken
GHD Sit ups

13:44

Last time 14:39

Thought I started my watch, didn't, and didn't realize until starting the 12 set of pull ups. Not cool. After that, it only took 4.5 minutes. Overall, lunges hurt the worst. Broke up the PU sets 18-12. Went back and forth b/w GHD and anchored SU due to the GHD being taken when I was ready on some sets. Overall, felt good, wish I knew my time.

400M run
CFWU x2

21-15-9 for time of:
Box jumps (24" box)
KB Swings (1 pood)

As i Rx'd 6:03

23yom/68"/190lbs

damn weak sauce!!! ill redeem myself by taking my PL's ass virginity

Time: 10:48

Last time (2/26/09) I got 11:52, so I'm happy with the improvement, which came mostly through pull-ups. Got first and last round of pull-ups unbroken, but middle rounds were broken up. I'm nearing my limit on this one. Pull-ups still the rate-limiting step here. Tough workout.

F/25/5'0"/125lbs

18:14 ouch

first 21 real pullups, then resorted to the little elastic band for the rest.

Last time was 10:43 with jumping pullups. Just returned from a 2 week honeymoon of gluttunous indulgence. These first workouts back on the bandwagon are HARSH!

Last time 21:48

Today 17:52

Zippeedee doo dah, zippeedee ay, my oh my what a wonderful day :)

Delicious coffee & a wailin' PR. No better way to start the day. Home from work now with sick bambina. Nap time.

Quick question, im a new CFer, 10wks in,I really love checking and posting times on WOD comments,,But im confused as to the content, is it Post your Times or tell me what you watched on TV this AM and how Sally, Bobby, and Sue are doing today along with a detailed narrative. Just Curious? 14:20 As RXd

Finally home from Florida, still not feeling 100% after having that nasty flu!! Yesterday I made up the hang power cleans jerk-

65-75-95-100-105PR!-105-110 failed

Todays WOD rx'd except used light band with some of the kipping pu's not all of them

16:50

Starting to get frusterated with pu's when will they get faster??? I starting to be able to do some with no band but I'm sooo slow!!

woops forgot to post my weak ass time 17:27
cherry mistake ill auto smoke myself until me inner thighs are bleeding

Wow!! What else can I say?!? I went to the Level I cert at NAS Whiting Field in FL this past weekend and LOVED, LOVED, LOVED it!!!! My legs are still not happy with me (haha), but the information and demonstrations provided were worth every penny!
I've always believed that people make the difference b/w a good and bad experience. Because we had GREAT instructors, the experience was even more gratifying!! I went in thinking that i'd never get the oly moves, and even though I definitely need more practice, they were actually FUN to learn! Again, I owe it all to how the material was presented and demonstrated!
I love to laugh, as seen at the cert this week. PAT, the guys behind me got tired of me saying "he is so funny!" every time you spoke to us. HILARIOUS!!!!!
Must thank Mike for getting in my "personal bubble" to teach me proper form. :)
Bobbie (sp)- so glad there's another chica out there who feels the same way about kids as I do (lol!)....and of course, you're instruction was spot on!!
Maggie- Will be cheering for you at the games! Great instruction, personality and I think it rocks you have a Great Dane!!
Jon- when i got back last night, I checked out some great videos you have on Again Faster. What a phenomenal coach. SUPER!
Chuck- Super great stuff you taught and i will never forget laughing during our 15 min of medicine ball hell, as you cheered me on. Good times, good times!
Paul- Thanks for sharing your GHD "experience"...and being such a positive person during the whole weekend!
Why I am forgetting the other gentleman's name---he gave me hell on the KB swing..hahaha..in a nice way of course.

Again, this is something I would encourage anyone who is able to, to go. Wealth of information and it just makes you feel more of the CF community!

Nothing but praise! Hope to run into ya'll again. Feel free to send an email (cdrocco1218@yahoo.com).

Cheers!
Carolyn :)

Crossfit Asylum, Boise Idaho.
I used a blue band to assist myself with the pull-ups. 10:52

TP comment 218, 100feet = about32 lunges, exactly for me 32lunges,I am 5 foot 7in. Good luck

m/35/180/6'3"
5:45 a.m.

18:40
Pullups and anchored situps unbroken. Lunges broken one time in each of the last 3 rounds. Tried to go faster on lunges, but just ended up slamming my knees into ground.

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

warm up was
3x10
ring dips
back ext
romanian deads 85lbs

time was 11:32 C2B all pullups, all situps unanchored

24m/6'/180

As Rx'd 18:48

My last time was 15:02. I have no idea why I was so much slower. Maybe I paced my distance wrong. Hmmm...

As Rx'd - 18:03

20m 95lb overhead lunge
remainder the same

16:11

10:52. Blue band for pull-ups.

m/48/172/5'8"
W/ 20lb bar overhead on lunges
the rest as Rx'd
15:42

M/41/6'3"/235
First WOD in a very long time.
BrandX Puppies.
Anchored Situps
Jumping Pullups.
10:51

Mom of 3 WAY to GO with PR!

Maybe someone else can answer Serpico's question. I am feeling feisty and thus resisting the urge to give him a big FRONTAL hug he will never forget LOL

onefastbird21 - yeah I DID catch your oneFATbirdLOL thanks for the CF link. That trainer Patty is an AMAZON, holy moley.
Doc visit today. Gettin word back tomorrow on bloodwork.
in8girl-got you in my head. thanks a bazillion times over.
Cookie-smooch babycakes
PlayoffBeard- how's mom?
s'more & JroCk- proud poppas! sleepless and couldn't be happier, I'm sure
BOSS- congrats on taking the plunge! Good luck to you & your bride. Now get back to work.

Crossfit Asylum, Boise Idaho.
I forgot to mention I have an enourmous hole in my hand :)

43yom / 149

8:08 as rx'd

No breaks and 1 minute faster then last time.

14:55

Just starting XFit today. Did modified pull-ups using Jungle Gym straps.

28:50

Don't know how that is for a 6'5", 350 lbs, 34 yoa guy, but I was wasted at the end. Looking forward to tomorrow.

cfwu

did cf football instead. Really felt good. Going to give it a try for a few weeks.

strength WOD
Back squat 3x5 315,335,335
shoulder press 3x5 185

reg WOD
clean and jerk 155lbs 15
200 m sprint
C&J 10
100m sprint
C&J 5
50 meter sprint

6:59 tough wod

My Lil Pony, why the hostilities Bro? Just wanna see the times.

29:51
as rx'd

33/m/200

subbed dead hang pullups.

19:41

46/M/6'/185

TIME AS RX'D: 10:39

KNEE TO FLOOR WALKING LUNGES
DEAD HANG PULL UPS CHIN ABOVE BAR
SIT UPS UNANCHORED

FEELING THAT WAY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/6'/200/55
As prescribed, 19:39

Oh, did situps on GHD and pullups strict as my home pullup bar will tip over if I kip. LOL.

Just got my Vibram fivefongers shoes.
14:30 as Rx'd. Coulda, shoulda moved faster on the lunges

20:25 pr by 3:23

Messed myself up starting CATHLETICS.COM workout mid-cycle, gave myself a few weeks of rest and stretching...first WOD since starting again.

11:42 as RX'ed

Forgot to post Carole's time:

F/50/5'6"/135

14:14 with 20# pull-up assist. Last time was 15:13 with 30# assist.

I'm a girl, silly! And a pretty one at that! I am the LEAST hostile person here LOL.
A frontal hug from me will give you a sweat angel. Skim the comments and just look for times then. Many of us WOD alone, and this is our connection :)
GIDDY-UP!

Serpico, embrace the community! Welcome to CrossFit!

13.04

last: 12.53

13:18 PR as Rx'd unanchored abmat situps

last time i did this with assisted pullups and i think i was about 4 minutes slower so we're getting there!!!

I sub'd 205# deadlifts for pull-ups 15:51
Wife 105# deadlifts 13:55

14:25 as rx'ed. M/25/155/5'11.

Three weeks into Crossfit. When I started, my max rep set of pullups was about 15 or 16. Three weeks later, I can do this entire workout in unbroken sets, and my max rep set is now at least 25. Amazing results.

9:53 as Rx'd.
Unanchored situps.

Warmup: 1000M Row at 4:15
As Rx'd: 11:48 unanchored situps

m/35/5'8/152

WOD as rx'd 8:54. I really need to learn the butterfly kip, my partner did this in 7:05 all with the butterfly kip.

14:09

m/42/205/5'11"

13:17
butterfly kip

last time I took 100 lunges not 100 feet for a time of 32:50

Going to sub pull-ups with laying rows (If I can even do that....) and everythng else as RX'd.

f/26/150/5'7"

Subbed pull-ups for push-ups mostly because my awesome community center doesn't have a pull-up bar and also because I'm weak sauce.

16:00

Legs are like Jell-O, but I'll say it again: It feels good to be back in the game!

As RX'd: 15:00 even.

Strong Lil Pony, cookie, fit mom's mom ~ no prob on the link glad to see it!

I have to confess I actually found Crossfit because of Men's health, I was flipping through the pages and there was a small section on it, maybe 2 -3 pages. I read the article and thought it really sounded cool and right up my ally for training, about a month later I actually tired it and have been hooked ever since...

gravitron at 2 for 21 and 18, 3 for 15 and 12 reps and 4 for the rest of the pullups. Wanted to do kipping but the gym has one place and someone was there almost every time I was done with the lunges.

PR - 16:20 !!! beat my old time by 4 minutes!!!!

last time was 20:31 with Gravitron - for 21 and 18 set ( at 4), then at 6 for the rest.

Been doing crossfit since Jan 9th this year, everything is improving each repeat work. I love crossfit, mention to everyone who will listen.

Finally back. I've been gone forever attending an AF class in ALB. I was the PTL and was smoking everyone, myself included so I wasn't able to do the WODs, but have been staying very active. Not really what I hoped for my first WOD back..

15:53

Aloha,

Jordan

M/19/5'11"/170lbs

Scaled to 15-12-9-6
8:32

All,
Great Job this weekend. I am once again reminded of why I do these certs. The growth each of you have committed to has just begun. Stay on the path. Go Harder, further, faster, longer, stronger, To my CFHQ Crew and friends I was blessed to have assisted this weekend, thanks and in the words of Chuck. "Hell Yeah !!"

M-66-172#-5-10
Changed it up just a little, did 40 lunges each time. total time 16:38

15:28

As Rx'd

15:30

(pr is 11:31)

F/37/124
today's wod as rx'd: 12:20 (almost 30sec slower than last time)
all pullups unbroken except round 15
was at gym- no GHD- forgot my abmat...sit ups on swiss ball
Coming off of my 36 hrs of weekend night shift with only 3 hrs sleep this am ruins me for the whole day!

Kelly Moore.... WOW! You are always an inspiration!

#246 Serpico

It would be nice if the "Chat" was limited since it can be really dull for those not involved.

There are about 15 regular posters whom I never read anymore, since their conversations are esoteric in nature.

Too bad, these pages used to be interesting and I have noticed a lot of the posters who used to have something interesting to say rarely post anymore.

A chat room would be nice, and would contribute to "the community" but probably wouldn't be used since it is not conspicuous enough... (hopefully I am wrong about that!)

At one time I used to read everything, now I just scan...

As Rx'd: No broken sets!
12:25.50

15:05

about 10 second slower than last time ugh.. Shoulda looked up the time to beat before I did the WOD. Knees kissing the ground Ha...After round two the kissing was more like x-rated.

Wife: 12:00 scaled 15,12,9,6 with bands

Chest to bar pullups

12:32

24/m/177

as rx'd (did decline sit ups)

8:45 pr by 2:10!! whoo hoo!!!

My lil pony, my bad missy, now I know........I'll be your Huckelberry!

Serpico, This is as much a social network as anything. I get a bang hearing about Bobby and Sue. Stick around for a while and share your stories too, this ain't no Globo-Gym huff and puff. It's fun so enjoy.

23/m/190ish/6'0

rx'd 10:11min.... last time was 10:00min flat...I must be slacking.

As rxd time
23:57

only need 20lbs assisted..

15:02
GHD situps

16:20 as rx'd (first three sets anchored sit ups, last three sets unanchored sit ups). First repeat workout for me and knocked off over 6 minutes! Now if my arms would just get shorter I could probably knock off 6 more.

M/30/70"/190

as rx'd
16:48

15:44 (15 Seconds slower than last time)

Broken Kipping Pulls
Unbroken Unanchored V Situps
Knees to floor lunges

23:08 which is really a horrible time. On the plus side this was a good work out for everything that I hate and or suck at, so it is as though the Crossfit HQ Gods have been hearing my whispered prayers. Thanks, Coach!

Totals: 192 Lunges (96 Per Leg); 81 Pull-Ups; 81 Sit-ups

32/m/178#/5'10"

M/47/6'/184

13:17 As Rx'd

29/m/183

10:37

CTB. Added 1:05 to my time from Feb, when I just went chin-to-bar. SUs unanchored on AbMat.

9:17 as rx'd

as rx'd 19:00

11:07 rx'd

Haven't worked out in over a week, yikes! Almost puked.

33 walking lunges per round
All BFK
Abmat feet unanchored

last time with jumping pullups: 9:49

3 rips on left hand formed toward the end of the 9 pullup round

ROM's
CFWU x1

WOD
DJ :14::50
SaraD :17::50

A long weekend ending w/a BBQ last night made this ahrder then it should been. Lol... Coming back to do Tabatta runs tonight.

Get some, Goa again!

3x5 hang power clean & jerk
PRed at 205lbs for 3

...then today's WOD...

12:27 as rx'd
M/25/205lbs

Went for strength rather than metcon, subbed 25 lb. weighted pullups, GHD situps, sets of 10 split jerks w/empty bar each round. Tweaked a hip flexor (I think) on the split jerks (back landing leg), push jerks didn't bother it so I did those the rest of the way w/ 95# PJs. GHD didn't bother it either, strangely. Hopefully it is no big deal. Too bad, it was really helping me to get reps in on the SJs.

A few hours after WOD i did dead lifts

3x3 of 120/125/130kg

As Rx'd 6:50

21/M/6'/170

as rx'd

1:55 - 2:16 - 2:09 - 2:00 - 1:39

TOTAL TIME: 9:59

oops, forgot to put PR by 1:28!

and 1:15 so total time 11:14

m/40/6'0"/192

13:11 (PR by 6:54)

All PU's unbroken B-fly kip.
Unanchored Abmat SU's.
Knee touch Lunges.

9:21
PR by almost three minutes!

as Rx'd

Rizz: 14:00
Webb:12:45

We could make up time on this be not breaking up the higher rep sets of pullups.

First workout that I have repeated since I started doing CrossFit solely. I shaved 6:36 off of my first time of 17:54 to 11:18. I love CrossFit.

Rx'd 11:18

Wow, I have jello legs now......that was a killer workout! i didn't think it would be as hard as it was.

WOD 14:00

Good job there cassandrawebb. Miss you baby.

Pony: My Mom is doing great, thank you for asking :-)

WOW.....J-E-L-L-O..legs!!! Super workout.

WOD 14:00

Assisted pullups STILL GEEZE.
used abmat.
16:51

Boxing workout= Shadow boxing, Bagwork, Footwork Drills about 12 3min rounds total.

Crossfit WOd as rx'd
13:20

WOD as prescribed, time = 9:31

thanks Strong Lil Pony! I'm getting there slow and steady!! I'm learning patience with my pullups.

19:13 w/ knee touch lunges and unanchored, butterflyed abmat sit ups.

CFWU x 3; std

As Rx'd; outdoor bar; lunges in parking lot 33 steps.

17:06, 19 seconds slower than last time.

m/35/6'/165

as rx'ed w/ abmat cockroach sit-ups

11:29

Thanks Strong Lil Pony!~ I'm getting there slow and steady learning patience with my pullups! Grrrr

30 yom, 185 lbs

8:54 (pr) as rx'd

21:14 (5rds)
accidentally skipped the 15rep rd. :-(

I just wanted to share with everyone that I knocked almost three full minutes off my time from when we did this in February! I am so stoked!

The first time I did this - 17:15

Today, with as many dead-hang pull-ups as I could and the rest jumping, I clocked in at 14:21!

Get some!

S'more
Thanks for the encouragement bud - I did about 15 min. I used to really be skeptical of kipping - that changed today. What a difference in intensity! Thankfully, I already had good callouses on my palms, but even those got torn. Can't wait to keep crossfitting...
Stephen M/25/135/5'9"

Warmup: an hour of filling in the holes my puppy has dug in my backyard, one of which had gotten below the foundation of my porch and running the dog for about 30 mins.

As rx'd, GHD situps, c2b pull ups, knee to ground lunges: 14:34

I felt like I brought a much higher intensity level to this WOD than last time, even though it ended up taking about a minute longer. Guess full ROM and GHDs as opposed to regular situps will do that to your time. Felt so freaking good and got to spend about 20 mins post workout explaining what it was I was doing to the poor guy I nearly knocked over a few times running from the pull up bar to my GHD set up. I love spreading the good word!

11min 22sec
as RX'd

as rxd
14:34
11:55 last time. Had a cheat last night and downed a 10 pack of recees peanutbutter eggs. Not good for performance apparently.

9:34 as Rx'd with a 10# vest. All pullups and situps were unbroken today, woohoo! Worked hard to stand tall/feet together every lunge. These were the worst part today.

last time was 10:40 with 6# vest.

Just under 40... Just back from over a year break from workin out...feels good to be back

M/22/72"/170

15:50 as rx'd
disappointing, no improvement

33yom@195
11:53

Did a different WOD today due to a shoulder problem:

"Annie"

50 double unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups

Did unanchored Abmat sit ups

11:07

first time doing this one with double unders-last time did 3X singles.

8# weight vest
Sub'd 55# push press for pull-ups

12:22

Push press and situps unbroken. Not a big fan of lunge steps on concrete!!!

F/20/5'6"/135

With 30 walking lunge steps per round: 14:17
1:45 faster than 26 Feb!

11:09, as RXed.

Down from 12:36 previous effort. Go CFSB!

M/35/195

20:06 (PR)

m/6'3/205/30

as rx'd 9:30

added a round of 3-- 10:23

16:26

as rx'd
used blue band w pull ups

7:58 as rx'd

9:47rx

14:10

Subbed 50 walking lunges for 100ft.

12:21 (PR)

As rx'd with GHD situps
16:06

Bwt 143

m/28/170

as rx'd
13:47

This was an awesome accomplishment for me today. Did this WOD last time 090226 which was my third day of crossfit ever, but I could not do pull-ups at that time so i did lunges and sit-ups and I honestly don't remember if I actually did push-ups or not. Last time it took me 17:48 Anyhow, I did this workout today completely as pxd! I did the workout kipping pull-ups and it took me 20:39.

So in essence in a little over a month of crossfitting I went from not being able to do pull-ups to kipping and it took a little under three minutes longer to do the workout with 81 pullups!

CROSSFIT WORKS!!!

16:42

M/29/6'4"/198

As Rx'd:

10:24 pr

28/M/140

No room in the hotel gym for walking lunges, did 30 alternating leg lunges.

12:06

34/M/206/6' 1"

10:50 as rx'd

12:44

anchored sit ups

age 19 bw 170
7:34 as rx'd

lunges done in hallway. anchored abmat situps. pr by 52 secs

27...RTFQ-did 100 lunges vice 100 feet, ouch.
wu=surf 1 hour, jog strand 28 mins

46/182

10:58 as Rx'ed.
For a BW only wod, I'll take it.

as rx'd + 3 PU's(oops)

9:29

light warm-up

did wod at NW Crossfit - first time doing wod at a CF gym.

As RX'd: approx 13 min (forgot to look at the exact time after finishing). Slower than I thought I should have done, but I think it's just the different stimulus from a real CF environment.

Take care!

I completed the Level 1 certification in Chandler this weekend. During the 20 years in my law enforcement and tactical career I have had the fortune of attending numerous seminars and schools. I have been blessed with receiving instruction from some extremely high level qualified people. I must say, however, that the group of instructors this weekend are amongst the best I have experienced. Granted, Crossfit as a subject matter is an attention grabber but the instructors were dynamic, interesting and knowledgeable beyond belief. But probably most impressive was their dedication to the cause and their elite level of ability to not only instruct but to perform. Many thanks to the instructors and to the Crossfit community.

230/6'1/37
19:20
30 walking lunges each rev and Gravitron pullups on 90.

09.04.06

12:00

27/M/137

as rx'd

13:32

m/41/160

11:29

last time 17:15

Wow, CrossFit works!

m/29/6'1/194

as rx'd

12:43

f/25/5'7/136

as rx'd

15:30

14:13 as rx'd.

as rx'd 10:19

as rx'd

15:33

as rx'd

14:10

Can't seem to figure out how to make the lunges go any faster...

Attended the Level 1 cert in Milton, FL this weekend, and I concur with the above (positive) comments; it was phenomenal!! I can't help but repeat some of the statements already made - but before I do, I want to get the negative out of the way first, and then on to the positive.

My only, only, ONLY disappointment (which by NO means took away from the weekend at ALL!!!) was the T-shirt. Don't get me wrong, it's a cool T-shirt, and I'm sure it looks great on! But it's a CrossFit Games 2009 T-shirt, and I don't wear T-shirts for events I didn't participate in or at least attend. :( I would have preferred a shirt with just the CrossFit logo and the "Forging Elite Fitness" tag line. Or how about a T-shirt that says CrossFit Level 1 Certified Trainer? I'd wear it to work everyday!! Well, maybe I'd buy an extra one or more to allow for the fact that I work in an un-air conditioned box! Or...can I just go and have one made now that I possess the coveted title “Level 1 Certified”?? :D

OK, now that that's out of the way (I prefer to end on the positive)! I thought I was addicted to CrossFit before; that addiction has only been made worse (better?)! It is SO worth the money to attend. I thought I had good form on most of the moves but I learned several points I was neglecting that will make my workouts much more effective (yet a little less power-producing to start, lol).

I, too, was like a starstruck fan, seeing the CrossFit celebs of the "Road to the Games" series, and whatnot, when I walked in. I was also a bit terrified, having heard stories about "Fight Gone Burpee," "Fran," and "Bottom-to-Bottom Tabata Squats" being prescribed all in the course of one weekend certification. As it was, I ended up being disappointed that we *didn't* do Fran! (Only 3 pull-up bars for 60 participants.) But we got our butts (or should I say entire lower bodies) whipped anyway, so please don’t think I’m complaining; the CrossFit gods might prescribe Fran before my legs recover enough to do thrusters!

It was so awesome to have exposure to the constructive criticism of the variety of all the trainers. TJ particularly was mindful to not only correct faults but also compliment good form and good coaching (with 8 instructors in a group of 60, you pretty much *have* to focus on correction correction correction). Chuck and Jon were exceptional at motivating me beyond what I *thought* were my limitations during the WODs, and watching Maggie and Bobbi coach was especially inspiring. Seeing how comfortable those two ladies were in instructing and critiquing over 50 military men gave me the determination to start seeking out more male clients/members! Pat's lectures were engaging, humorous, and easily embedded – but…sorry Pat, not to steal your thunder, this was true of the lectures given by ALL the instructors! I didn't have much of an opportunity to work with Mike G and Paul, but just one little 2-minute tutorial and demo on the butterfly kip from them, and I came back and knocked out 10 sets of 10 unbroken butterly kips (where before my rhythm was going to crap after 5 or fewer reps).

So, I know I thanked each one of you individually yesterday (except TJ, you disappeared before I could!!), but I would like to say again, thank you for all your knowledge, enthusiasm, and criticism!

And to *everyone* I met this weekend (and any CrossFitters I haven’t met!), if you’re ever back in the Milton/Pensacola area, feel free to drop by my box for a workout (Innovative Fitness Solutions/850.572-6879/www.ifswebsite.com). We’re not affiliated yet, but we just took the first step towards it this weekend!

F/37/5'8"/135

First posting. Have been dong this on my own for about a month. Oddly enough, this was my first workout. I didn't record time the first iteration because it was so bad. This time was significantly improved after just a month of Crossfit 3x a week (now on Crossfit's schedule).

As Rx'd, with pullup assist:

15:24

Yippie! No stopping to recover.

22:12 w/ 100 reps walking lunge instead of 100 ft. oops.

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

As rx’d: 14:12
Foam roll after
Compared to 090226: 14:58

Just back from a week off, two full cycles. Amped to get going again.

As rx'd
Pullups portioned 21,10+8,10+5,8+4,9,6
All else unbroken

14:09

M/29/6'0/191

21:54 assisted pullups

M/24/160

as rx'd, 13:50

Felt a little ambitious today and bumped it up to 150 ft of lunges and.........couldn't walk afterwords. I should've known better.

9:18 as RxD

Chest-to-bar pull ups. First time using my new Abmat, and the sit ups definitely felt harder.

33 yom 220 bwt

wod as rx'd (sit ups unanchored on abmat)
12:44 new pr

Serpico, "Chat is boring", and others who are frustrated by the social/conversational aspect of the comments section:

Check out www.logsitall.com and/or www.beyondthewhiteboard.com. All data, no sifting through comments.

14:09 as Rxd

Rx
F_32-118
11min23

I did an extra set on the lunges to get to 3 reps on the pu and su.

14:46 all unbroken

21:58

as rx'd
20:20 (PR)

As Rx'd 18:00 last time 15:00
Have a cold and took it really easy

14:29
Used GHD's as the sit-ups and regretting it now!

13:24
Towel pull-ups
crunches

13:04 as rx'd (1 min PR)

M/36/67/246

Will catch this WOD on Thursday. Did Fight Gone Bad today with some other CFers at our globo-gym in D.C. Awesome! Didn't keep total count, but score was in 300-320 range. Subbed burpees for rowing.

28YOM
5'10''
190#

WOD As Rx'd:

8:24

Butterfly Pull-ups
Anchored Sit-ups

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.

m/41/200/5'11

Warm up
60 jack
samson stretch
10 squat
10 OH squar
6 dip
10 roman chair back ext
5 roman chair situp

Scaled:
jumping pullups 21/18/15/12/9/6
roman chiar siutp 11/10/ 9/ 8/7/6
80' lunges
measured 20' in basement, did 4 laps each time.

Time: Forgot to start timer until 2nd set..
Sets 2-6, 17:35. Guess at 4:00 for set 1=21:35 total.

Read another rhabdo story today. Took it easy on the situp, and cut total reps by 30. They felt fine, but safety 1st..

I'm extremely nervous how by glutes will feel tomorrow or wed.

25/f/5'3/120

15:53 assisted pu with band, anchored su
I'm ready to kip!

first Serpico ok dude Strong Lil pony is a wonderfull and beautyfull lady we all love her like a sister she have all our RESPECT and LOVE...please be respectfull we are a family in here dude..have a great day...

second ERIC GOHL YOU ARE INSANE!!!!!! i just folowed you by two wods brother the CF main page WOD and the qualifier C&J/handstands WOD three???? no no bro you have to be kidding me you killed me..

CF main page wod
100ft lunges
21 pull-ups (just chin up the bar)
21 sit-ups (unanchored)
100ft lunges....you all know the wod as Rx

time....7:20

ten minutes rest (by clock have to run angry wife and mad s'morelle can't wait too much) and then...

Euro qualifier WOD
15 Clean & jerk 135#
15 handstand push-ups

12 Clean & jerk 135#
12 handstand push-ups

9 Clean & jerk 135#
9 handstand push-ups

time...9:46

then i DIE Eric you killed me!!! you are insane...haha you are the man dude big hugs my brother

Stephen dude great workout bro hit the wods hard as you can

Strong Lil Pony, Herm, Cookie, OneFastBird21, Fat Tony, Gene, Fitmom, Fitmom's mom, Rookie, COS, Bingo, Lisa 40, in8girl, Playoff Beard, Pedro Barrera, JPW, Sailor Erin, Jakers, Jaybear, Julie Parisien if i miss a name i'm so sorry i know i'm missing names but i'm tapping fast as i can...

BIG HUGS TO THE FRAT

36 lunges per round

Time: 15:31 previous time: 17:34

42:32 100 M Lunges 40 Lbs Assited Pull-ups
For some reason I saw an M instead of Ft.

I will have to do this one tonight when I get home. I have 2 cracked ribs and my husband is about to have a duck about me working out. I am not pushing too hard on the work out so expect a pretty lousy time since he is monitoring my work out for the week.

Mark
12:51

38m/6/183

as rx'd

11:11

34m/6-2/155

13:32 Rx

First Website Wod w/ "my" max intensity (no talk, resting, broken sets)

27/m/5'10"/240
as rx'd (w/ GHD situps): 4:02

a full hour later and body is still burning. Unbelievable.

25 mins
-Not sure on exact distance
-Anchored sit-ups
-Last 5 pull-ups resorted to kipping

as rx'd

11:46

27/m/5'8"/155
ghds, strict pullups, 30 lunges
20:30

12:57

Warm-up: 15 min bike, CFWU x 3 (no sit-ups/pull-ups), Burgener Warm-up

WOD: As Rx'd, started with kipping pull-ups, had to go to jumping pull-ups

15:37 Last time: 16:51

M/39/6'1"/249

24/m/5'7"/152#

Had to approximate the 100 feet... think I got it +/- 10 feet.

The rest as rx'd

16:24

Lunges were nasty.

23/178/6'1''

16:20 as Rx'd

9:40

anchored ab-mat sit-ups

previous 11:22

m/21/145/5'7

as rx'd: 12:17 (pr by ~1:10)

anchored sit-ups on floor.

S/f

15:06 as rx'd

8:20
ghd sit up and chest to bar pullup
m 21 180 5'9"

m/28/190/6'2"
as rx'd: 14:03

Scott/m/49/6'/210
Assisted blue band for PU's

14:04

weighed in 176.5 too much hospital junk food coupled with too little activity

20 lunges with 25# plates

19:23

also did biceps

12:28

11:32

Really dragging ass today. 5th day in a row, 11:30pm hockey last didn't help. last time was 10:52.

11:09 as rx

No excuse, but just back from a week at Disney World and St. Pete's Beach. The kids broke me down and made me take a week off. Probably did me some good.

14:46

Semper Fi

Ok. did the WOD but added some running on top of it on each rounds just cause I wanted a longer MET-CON.....it worked well! :-)

AM:

400 m run treadmill 1%
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups (full)

400 m run
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups (full)

400 m run
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups (full)

400 m run
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups (full)

400 m run
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups (full)

400 m run
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups (full)

PM:

Combat Conditionning.... 1.5 hrs....

I'm out!

m/220/34/6"0

as Rx'ed in 24:03

coming off of two weeks of rest, due to bronchitis.

Oups!

Forgot to put my time in....

28:15 mins

I'm out for real now...

m/175lbs/21/6'2"

RX'd
13:13

PR!!

12:49. Subbed 25 lunges for each 100 feet. All situps were regular anchored by dumbbells.

M/40/185

As rx'd:

11:58

More better faster

JBGP
6'2'' 206 58 years old
31:53

m/24/6.1/197

rx'd 11:57. 52 seconds faster than last time.

26/m/6'2/ 205lbs

As rxed 13:56
plus 1 1/2 hr surf this morning.

As Rx: 17:08
GHD situps

39/m/64"/150

As rx'd 15:26
45 lb overhead lunges instead of plan old lunges....it was tough.

As Rx'ed but with GHD situps

24:08

m/36/185
13:30 as rx'd

35yr/150#/m

Rx'd 13:29

35yr/130/f

First wod with unassisted pullups

As rx'd 1hr 12mins

21m175

as rx'd - 11:52

5'8" 175lbs 13:25 as rx'd

5'8" 175lbs 13:25 as rx'd

I just wanted to piggyback my comment from yesterday concerning the cert over the weekend in Milton. My thighs are burning like never before today, and I smile everytime I ascend or descend a ladderwell knowing how I got this lovely pain I'm feeling. I still am cracking up thinking about Chuck holding us in the squat position during our med ball cleans. I admit now, I cheated and straightened up, but I also want to thank the whole crew for getting in my face when I started cheating. I may have shot angry faces at everyone (especially Maggie, she seemed to always be there when I wanted to get up) because the yelling brought me back to boot camp, but I know you all were just pushing for the best.

I also want you to know how it's helped me the day after being certified. We're doing loadout of our ship right now, which involves working parties of people passing boxes down a line. Now, sometimes these boxes are quite heavy. A large one happened to come my way and the person next to me put it down, I'm not sure why. I bent down and picked it up in your basic deadlift stance. Well, the first class who was coordinating the whole effort said "That's the first proper lift I've seen since we started a week ago." I felt pretty heady after that and thus went around correcting the people who thought they were lifting with their legs simply because they were bent, but in fact were contracting at the hips. I even did several proper squat demonstrations, which did make me slightly nervous with the yard birds staring at my butt, but it's a small price to pay for safe lifting.

Thanks again to Jon, TJ, Pat, Chuck, Mike, Paul, Maggie and Bobbie, you guys have affected me forever.

S'more, big hugs to you too my foreign friend.

29yo, 5'11", 174lbs

Time: 18:55

My lunges were non-walking. Didn't really have to stop for a breather at all through this workout, but the lunges can only be done so fast, so they were like a break each round. Surprisingly, the situps caused me the most burn. Guess I just don't do them that often.

13:40 as rx'd
might have been slightly less than 100 ft.

Don't know what the deal was today. Last time with this WOD (26:40) I hadn't yet managed an independent pullup, so perhaps my partial ones were quicker, since this time I had to do them one and two at a time. GHD situps again.

This time: 28:50 (tacked on the round of 3, and ended that in 31:05).
Situps were fine, lunges were fine, the pullups took forever. Still working on chin over the bar consistently, and obviously need to start stringing them together..

Davis #414, I imagine having a duck is slightly less worrisome than having a cow? Good luck with WODing and healing ;-)

Thanks for coming down to "nowhere land" NASWF Milton Fl.. Great group of instructors, you guys rock!

11:30 I think. I forgot the stop watch at home.

I have to work on kipping. most of the pullups were dead hang.

as rx'd
9:23

16:30 vs
20:30 as rx'd--did 30 lunges per 2/26/09.

10 min ellip wu 20/20. did after hang power clean & jerk.

As rx'd
14:06

11:45

no anchor
butterfly
ephed knee ephed my lunges

finish off with 1mile 50lb ruck + 60pushups w/25lb weight on back

Ryan M/23/185/5'10

11:25 as RX'd

I did 12:50 last time

Josh M/19/178/5'7

Started at 15 instead of 21, wearing 10lb of ankle weights

7:58

Jake M/17/109/5'5

8 minutes starting at 12 of each, pullups were strict and jumping as strength allowed.

as rxed 9:54 pr

cfwux2
burgwux2

as rx'd
19m15s

13'03 AS RXD with GHD Sit Ups

As Rx'd. 15:47

M/26/75'/208

As Rx'd

12:57

Thank you to Jeff Martone and all of the CrossFit Kettlebell Certification participants this weekend at GSX. Tremendous job everyone, thank you for visiting us.

m/158/38/5'5"

as rx'd

8:36

13:19, un-anchored abmat sit-up.
body was wrecked to start today.

M/24/183

As Rx'd
10:40 PR (by 3 minutes)

12:18 W/ Jumping pullups and ab mat w/o feet anchored

M/22/210

Ran 1.1 miles to gym --> 8'03" (PR)

Main Site WOD as rx'd --> 13'46" (PR)

50 GHD sit-ups

Ran 1.1 mile home --> 10'21" (uphill and windy but also felt weak)

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= 19:54

38/m/5'11/165

16:19

22:24

32/m/160

cfwu x2

as rx'd 13:00
last time 14:51

10:33

* held a 45# bumper plate during walking lunges
* abmat sit ups

Didn't track my time.
Completed as Rx'd

Wanted to quit early b/c I'm tired and sore but forged through!

14:59

Me: 42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Greg A's Warm Up

WOD: Blah, Blah Blah Lunges: Not timed today

L-Pull Ups: full ROM on every rep. I took my time and did them right.

Sit Ups: Unanchored. All sets unbroken.

100 Feet of Lunges: Full ROM, knees to floor, hard floor, no pads on knees, no breaks but I went slow.

Cool Down: Nothing.

Today is my first WOD since Mar 16th I feel good and strong and I am working my way back into it slowly.

Have Fun, Train Hard,

Billy

20:36

GHD situps; first time doing 21 pullups in a row, old pr was 20.

WOD as rx'd
7.41.
3 secs slower than last time.(anchored ab mat s -ups,last time,,un-anchored butterfly s-ups this time.)need to warm up the shoulders more for p-ups,flying last few rnds,when warmed up !
also f/s,oly supplemental work, s/p in the a.m.
and b/s, ohs,and more oly work ,p.m.

AS RX'D 9m 25s

M/33/6'0"/182

16:55

Pull ups were broken sets, lunges broken in last 2 sets. Set ups were a breather. The lunges were tougher than I thought! First time for this WOD.

m/ 26/ 202 lbs./ 74"

As prescribed: 13:16

Last time (090226): 14:55

WOOT

10:06

26/m/173

Substituted push-ups for pull-ups. I did an intense pull-up WOD yesterday.

12:45 min.

Walking lunges hurt so much worse than squats.

I was also lunging one way up a slight grade and into a 25 mph wind and then I would be coming back down and with the wind. Going up really took strength and coming down took balance and coordination. This actually added a nice addition to the WOD.

Also, I thought I was supposed to go from 21 to 3 in decreasing intervals of 3 for the push-ups and sit-ups, and end with a 100 ft. walking lunge, so I did an extra set and a half.

Should have pushed the first 2 sets harder with the push-ups and sit-ups.

M/25/6'1/175

w/u: Row 500 M

WOD: as rx'd

13.17

Hard to believe it, but su were actually the limiting factor. Lunges and pu went unbroken. This WOD definitely played to my strengths.

30/f/115

8:01 (PR)

as rx'd

deadhang pullups
ghd situps

19:49

legs are toast....

As rx'd.
Situps unanchored, torso to thighs
15:40

wu x 2 x 10: dip, squat, be
also did 2 rounds of 3 TGU's each arm w/35 lb. dumbbell

Time: 18:58
Did a true 100' this time. Last time went about 20 paces too many.
Did GHD situps this time.
Added pushups on this also. Same as last time.

Here is my last post for this:

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.

m/42/165/6'

8:06 w/incline situps (last time: 9:08 w/flat situps)

f/33/135/5'6"

32:42

30 steps = 100'

2:40 (21)
3:04 (10/4/4)
3:09 (8/4/3)
2:58 (6/3/3)
2:39 (6/3)
2:07 (6)

total: 16:37 (PR by :01)

I have a lifting class at school, so I lifted for half an hour, and then did this workout. I forgot the walking lunges, but I did the rest 21,18,15,12,9,6,3; did the situps on an incline as well.

10:00

F/5'5/19/165

as rx'd

7:04 (PR by 2 min)

As Rx'd
10:30
Shawdog
10:42

12:57 As Rx'd

12:20 as rx'ed beat my coach again.

Used a torture machine, I mean death, ab mat.

M/24/6'4"/260

as rx'd 21:05

Most pullups done in one workout, not to bad for someone 3 weeks in, haha

M/5'11/25/165

18:22

PU 11,9,7,5,3,1
SU 21,18,15,12,9,6
Walking lunge 100ft 6x

pullups be lacking

CFWU1

13:30
32 lunges for 100'
Swinging pull up bar
Feet anchored Army-style situps.

Rx'd - 9:42

M/6'2/31/210

13:06 rx'd
m/5'10"/28/180

13:57. Slower than last time. Dang!

38M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU (sub'd 70# KBS for pull-ups) 1x15.

As Rx: 8:54.

Cool-down: 500m row (1:50); PNF of hamstrings.

New PR by 4:29. However, previous PR was done while recovering from the flu.

F/36/5'2"/108

sub'd: assisted pu and anchored sit ups

8:56

10:55

Had so many people in my way! Unanchored b/c some guy took my abmat & anchor spot so he could bench a naked bar.

Snark!

13:46 as rx'd w/ GHD SUs

M/44/67"/170

11:20

51 yom/5'10"

Scaled pull ups using Iron Woody heavy band.

20:21.0

26F/5'9"/170#

Warm-up: 3 x "official" CF warm-up

As rx'd (but assisted pull-ups)

19:29

as r'xd

13:00

M/195/5'11"/28 and hungry for more.

47 - 6' - 210#

As RX'd:

10:21

Felt tired and slow today. Many work hours lately!

M/25/135/5'11"

Rx'd 7:55

Jumping pullups

13:12 (15 seconds faster than last time!!!)

15:03
pull-ups broken

f/21/5'6"/120

I'm new to CrossFit and pull-ups are definitely my biggest weakness. Hopefully the CrossFit warm-up and WODs like today's will gradually build up my strength.

Jumping pull-ups, otherwise as rx'd:
12:33

As prescribed:

26:50

A p.r. by 6:20, not too shabby (for me). I wonder how I would have done if I hadn't just spent a week in Maui stuffing my face like a swine.

as rx'd
11:05

Finished with some clean&presses, dips, TGUs, and RDLs

Great Workout! This was my first time on crossfit so i didnt know what to expect. ILL BE BACK TOMORROW. I'm not good at pull ups so I'm going to feels this one in the morning haha 34:24 but I'll be back to this workout soon.

M/36/148

@ work, as rx'd, all pull-up's unbroken, all sit-up's unbroken, 10:59

10:04

long transition between p/u and s/u, could have been sub 10

Congrats to all of the new Level 1 Trainers from the Milton, FL cert! I had so much fun being one of your trainers! Thank you for allowing me to have one of the best jobs on the planet! You guys and girls with your enthusiasm and thirst for knowledge are what it's all about. Keep training and get out there and start training others!!

To my fellow trainers...thanks for another great weekend. You guys always keep me on my toes, and hanging out with all of you never gets old.

Wod as Rx'd

8:30 (27 sec. faster)

18:39

subbed 50 squats for lunges

m/35/154

as rx'd
9:37

m/39/5'4"/140

12:07 (PR by 2:34)

- ab mat situps (feet anchored)
- measured 34 lunge steps to be about 100'
No broken sets, but a few seconds rest between exercises here and there (apparently a little less rest than last time, though).

14:25 did the lunges around the basement, 32 steps for the 100 m. beat last time by 1 minute. Legs could still feel the overhead squats a little.

m/40/67"/186#

rx'd

00:15:41

11:34 weak... need to work on pullups

M/19/5'7"/150

First time, approx. 20:00 as posted - got a ways to go...

"Eric's Euro Qualifier Extravaganza"

Mainsite WOD @ 7:30am
As Rx'd: 8:13 (PR)
*Felt awesome doing this one!

Euro Qualifier WOD #2 @ 1:00pm
15-12-9
135# C&J
HSPU
As Rx'd: 13:30
*I suck at C&J as it is...combine it with HSPU and your shoulders turn on fire. It literally took me 1-2 minutes to finish my last HSPU. First attempt I fell, 2nd attempt I was crooked, 3rd I was crooked the other way, 4th...finally got it. SUPER frustrated!

Euro Qualifier WOD #1 @ 8:00pm
3 Rounds
400m Run
2 pood KB Swing, 21
12 Chest-to-Bar Pull ups
As Rx'd: 13:12
*Last run and set of swings were the only challenge here

Once again, will probably pay for this tomorrow. But that's okay, just wish i could do better.

m/21/6'1/230

12:56 as RX'd

Just learned how to kip recently, and at my weight high reps of pull-ups are killers.

Feel warm yo Eric Gohl be carefull brother don't get overtrained DO NOT hit two wods every workout days...be carefull training well is not overtrain...big hugs bro

Just heard that a group of 4 teens shot and killed the yellow lab that was given to Marcus Luttrell by the Navy after he returned from Afghanistan.

Her name was "Dasy". Each letter represented one of the fallen members of his team.

Terrible.

M/45/5'11"/190

15:33

Oops, I accidentally wrote "push-ups" on my gym notepad instead of "sit-ups," so I ended up doing walking lunges, pulldowns at 130 lb, and push-ups.

Anyhow, m/27/6'1/198 30:15

14:06 as rx'd.
pullups broken, rest unbroken.

m/32/230/69"

As rx'd 14:20 (pr by 34 sec)

both hands still recovering from surgery last week.

cfwu x 3 (minus pulls, sits)
29 lunge steps = 100'

as rx'd
12:10

cfwu x2

ll:24 as rx'd

Lunges knees to floor, then knee high
pull-ups BFK
sit-ups on floor feet anchored no abmat

cookie--that's a good question, they've had a lot of junk going on, moving, sickness (dormant tuberculosis from Peru!) etc. they like it and were impressed with the community, I think we can get them to be consistent.

eric gohl--you are crazy bro. hell of a nice time on mainsite wod, you killed me. keep on rocking dude.

Yo Eric Gohl take it easy brother calm down a little bit you are mind blocking yourself breath relax sometimes you hit WODs better when you are calm (my case, i hit the WODs when i feel good and calm) you will improve those C&J when you trying so hard don't feel frustrated breath don't watch the clock feel the move...you ARE a great athlete you need to be more cold blood

Sit-ups were GHD with a smith machine and bench. For lunges, I did 13 on each leg or 26 total. As Rx'd: 20:44

Correction you will improve those C&J when you stopped to trying SO hard feel them enjoy them as Rippetoe say "just pull and land" easy brother

m/30/162

WOD done with a 20lb vest on. Lunges were knees to concrete, kipping pullups, and weighted situps.

11:37 a new pr by 24 sec!
3-2-1-GO

as Rx'd

7:31

Rx'd

10:29 pr by 2:20

M/26/163

As Rx'd:

5:55

Decline situps
everything else as Rx'd

14:38
Waited almost 2min for some meat head to get done with the silly cables so I could use the only pullup bars in the place. FML. He even flexed in the mirror while I was doing my pullups. Loser.

13:14

Sit-ups anchored
1-4 pull-ups done in 2 sets
5 & 6 unbroken!
Lunges actually 100 ft

Rd 1- 2:33.53
Rd 2- 2:47.26
Rd 3- 2:51.49
Rd 4- 2:43.77
Rd 5- 2:31.65
Rd 6- 1:43.74

Total time-
15:11.44 (pr)

WAY better than last time!

23:14
previous 28:00

M/39/150

10:35

Last time: 12:11

GO STATE!

16:30

Added 135lb Bench to all rounds: 21,18,15,etc. It kicked my butt.
30:08

as rx'd, did closer to 50 lunges each round, probably a little long...brutal.

16:21

m/21/165 4th week with crossfit

as rx'd

15:47

35/M/162/71”
As rx'd: 10:56 (PR over 2/26/09 by 1:28)

Knee and elbow suffering... Middle of 27th lacrosse season and feeling it.

30 box jumps, 21 pushups, 21 GHD situps. 30 box J, 18, 18 etc down to 30 box J, 6 pushups, 6 GHD situps.

12:05. Felt like a workout, but always a bummer when I have to sub.

Used pull downs as subs at 1/2 body weight.

14:47

20/m/6'2"/195 lbs

As Rx'd:
Didn't time it but probably around 11 or 12 min.

8:31 as Rx'd (PR)

090226
9:02 as Rx'd

:18:06

dead hang pullups
GHD situps
lunges kneecap to floor

F/39/140/5'7"

WU: Arc trainer for 10 min + samson stretch.

34 steps of lunge each round
pull ups assisted on #6 (28 lbs asst.)
sit ups on floor w/ feet anchored

24:16

So impressed how everyone else is so fast. I did more kipping attempts yeaterday, so I was pretty tired for PU, but still...

f/39/148/5'5"

warmup: 10 min on stepmill bw@60spm
10 min bw+25#@60spm
3:20 bw+50#@60spm

"real" pushup and pullup practice

WOD using
50# assist on gravitron
24:50

F/38/139ish/5'4"
18:26
Last time 21:59.

Not exactly sure on the distance of my lunges-can't find my tape measure. Same distance as last time. Feet anchored situps.
Very inspired by the awesome women on here!

first time for this:
WU then WOD:
12:44
sub'd 40 lunges for "100ft"
could've gone faster, but gym was crowded

followed with day 2 of wk 6 5x5 workout
(BS,Shldr Press,DL)

WOD+5x5 = waaaay too much for one workout.

later,
b
m/32/5'8-1/2"/176

as rx'd (sorta - haha)
26 min, thought it was in meters instead of feet...ended up doing 600m's worth of WL which is about 1 968ft...next time I'll read a little more carefully!

hmmm. I was doing 52 lunge steps. Maybe that hallway was longer than I thought.

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

Comment #312 - Posted by: Herm @ CF Los Altos, CA at February 26, 2009

Today: 18:11 :)

I just wanted to say that it was my pleasure to host the Level 1 Certification this weekend. This is the second one that we have hosted here and I look forward to future certifications.

I want to remind everyone that you are all welcome here anytime. Any traveling CrossFitters that are in the Chandler area please feel free to stop in.

I know that there were a few people who had questions about our box and the business model and structure we have used here. I didn't get a chance to talk to all of you but please feel free to email me anytime. I am more than happy to help out any trainer or affiliate who may have questions.

Congratulations to all who attended this weekend and thank you for all of the great feedback.

Jason
jason@competitivefitnessaz.com

First cfit in a while as rxed 19 mind

31/m/6'1"/249

jumping pull ups
regular sit ups

15:25

39m/180lbs/

as rx'd
20:30

had to jum around in the gym for pu bars. Maybe could have shed a few secs.

20:13...

Did anyone else feel stronger as they were going along?

14:45 with a 10lbs vest.
Legs were extremely sore from filthy 50 two days ago

As rx'd 15:53. not great but getting there. Last time was 17:20. Pull-ups take me forever.

as rx'd 19:30 (abmat sit ups)

I did this immediately following a judo practice, so no extra warmup. I didn't have a distance marked out, so I did 30 steps/round for the lunges.

Scaled for preexisting tiredness and my general weakness on pullups:
Dropped the 21 round; switched to jumping pullups once necessary (partway through the 15 round); no situps--I tweaked a muscle in my left hip somehow (recent first time at GHD situps perhaps) and while I could probably have done the situps, I'd rather my hips recover promptly.

And I left my stopwatch at home by mistake, so I don't know my time. Bah.

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

25:30 as rx'd

not a great time but got it done
quit drinking...
Some nerd was trying to keep up with me on sit-ups then realized i was doing lunges and pullups prior and over and over and he disappeared. thanks again crossfit.

Rx'd : 9m37s

As Rx'd: 12:41
All situps were GHD.

Go ahead Herm, let me have it...

Comment #153 - Posted by: Playoff Beard at April 6, 2009 8:02 AM

Dude, you beat me this time!!! Not bad considering I went 4 minutes faster than my last go. :)

(Still working on 'da bus)

30/m/198

17:31 as rx'd.

decided to do sit-ups on ghd, only to parallel.
pull-ups mostly butterfly kips.

What an awesome Level 1 cert. in Milton this weekend! All of the instructors were top notch, and so were my classmates. This was a perfect experience.

Pat, thanks for running such an engaging and effective program. Not one minute was wasted. You're a real pro in every respect.

To the folks at NAS Whiting Field, thanks for letting us use your excellent facility.

23/M/6'/170lbs

18:00 as RX'd. Did decline bench sit ups. Kipping pullups.

25/m/200

as rx'd 13:58

situps unanchored

23/m/172lbs/70"
un-anchored situps

9:35 new pr

14:05. Little weak on the pullups, all were strict didn't use many breaks. I blame the curved pullup bar! Anyone else not like the bars that are on top of more cable crossover machines? There's no straight part and if you do palms facing in your arms are like 4ft apart!

First time I've posted been crossfitting on and off for two years or more. I feel weak when I see people besting me by 6min+! Amazing, seriously I feel very dead and this is one of my top 5 fav. workouts. And still 6min! Wow.

m/23/190

Posted an extreme time of 16:10. Then decided to bust out a couple sets of bis and tris! Then for giggles decided to run a mile.

Good Workout

***FRAT POST***
jakers- Congrats on completing the L1 Cert man! Sounds like you had an amazing time as I would have expected :) It's a hell of a time!

OneFastBird21- Hollywood checking in here. That's awesome that there was some positive news coverage! Bout time we get some recognition. Slowly but surely they'll see the light :)

Playoff Beard- No shame in posting any times! If that were the case I wouldn't have posted some of mine lol. Everyone has their day where things go rough. Brush it off and bring it tomorrow!

Strong Lil Pony- Good job today :) Hope your little one is feeling better after a cozy nap!

Flash- Congrats on the Rx man :) The ability of pullups and stringing them along is a wonderful thing. Especially if you're a regular around here haha.

s'more- You're crazy man, your times are so much better than mine. I've got catching up to do! I'll only be doing mainsite tomorrow so no worries on the overtraining. I plan on only doing this for the first day of each cycle as Qualifier WODs get posted. Rest and recovery are in order tonight!

fat tony- I have to agree, i don't know what ever compelled me to do all the qualifiers lol. What can I say, Crossfit is my addiction :) Today's mainsite is kind of "my WOD" since it's in a rep scheme I can go through continuously with the selected exercises. Just happened to be my thing, i'm sure tomorrow will be a different story and you can show me what's up then! :)

24/m/5'8"/150
Rx'd
8:13

Trevor B.
24/m/5'6"/165
Rx'd
8:57

#199 Cookie ~ Good Monday evening hugs to you! Did you get the WOD done today??

#203 Boss and #244 Jocelyn ~ Congratulations and what a way to usher in married life with two+ week honeymoons!! Salute!

Standard rest day for me tomorrow ~ I'll be playing catch-up later in the week.

M/23/152 GregAwu

As rx'd (sorta) ~13:15

Did extra round with 100 feet walking lunges and 3 pullups, 3 situps. Total was 14:15

22:19 as Rx'd... not the best time, but I did get a PR which surprised the hell out of me, 21 pull-ups on my first round with no problem, I cant tell you how excited I was to hit that number. Finally im seeing all these pull-ups pay off.

2nd time doing this one! Rx'd 14:20 PR by 1:30! Our group of four tonight here at Sheppard AFB PR'd by a total of over 10 minutes! Great Job!

as rxd

52 min

f/41/130

18:00 even rx'd

-2:15 better than last time.

m/29/150

29:40 as rx'd

Learning to do those kips. I need a stronger taller bar. This doorway thing ain't cutting it.

m/26/5'11"/205

13:37 as rx'd

Gohl thanks for the shout out!

Just did my first full crossfit routine.

Time: 26'04"73

my pull ups kinda sucked
I did a few extra situps
the lunges were good

ended with 2' of jump rope

As Rx'd

8:08

Fell off the PU Bar during 15...could have saved a few seconds.

13:01
(68,54), (1,1)

11:55 as rx'd
(standard situps)

So I posted a pretty lengthy comment earlier about attending the Level 1 cert this weekend at Whiting Field, Milton, FL. It was long, but no longer than Peyton's...I got a message that it had successfully posted, but I don't see it here. Do I re-post (fortunately I typed it in Word so it's just a matter of copying and pasting), or expect it to arrive from the black hole that is cyberspace at some point?

24 min
rings and crunch

12:18

11:38 Abmat situps, Rx

57y.o. 5'10, 153lb

18:10. I had to walk, rapidly, across the gym to get to the chinning bar and then back to a space to do the lunges and situps.

Scaled the pullups: Graviton assist BW-72#

Otherwise as RX

25:22

Lost some time due to doing lunges in the gym upstairs, and the graviton being in the downstairs weightroom.

11:01 pr by :50.

17:58 with a lot of walking in between because of my globo gym

as rxed

14:21

17.00
Lunges x sets of 30

Almost as prescribed.

100 feet of lunges
All "pull-ups". (I subed a weird exercise for the pull-ups.)
All situps.

21:55

Please read my log for an explanation. :) (Search my name on CFBoards.)

Michael

Sorry. I meant all 6 rounds of 100 feet of lunges, "pull-ups" and situps. :)

Michael

normally do 50 lunges for 100ft. subbed 25 lunges so about 50 ft. everything else as rxed

29:22

are they going to post the next wod?

(by asking it will magically summon the god of wod)

13:36 day 1 nomad crossFit tour

17:40 First run so I will call it a PR.

didn't write down the WOD so did an extra set of lunges and then 3X pull-ups and 3X sit-ups... opps.

Therefore not rx'd... but anyway: 16:28 min

m/24/6'1''/185
as rx'd
11:55

12:48 as rx'd

12:48 as rx'd

Rx'd
17:25

completed as rx'd in 11:21

smashed my previous time by over three minutes.

whoa.

-e

M/24/160#/5'7"

As Rx'd
Did REAL GHD sit-ups this time
All sets unbroken

Time: 16:55
P.PR.: 18:03
PR by 1:08

As Rx'ed:
16:48

30m/156/70"

CFSB back squat 3x5
175,195(pr)

As rx'd
8:03
jason 8:02
colin 8:11
keola 8:28
travis 11:23

30m/156/70"

CFSB back squat 3x5
175,195(pr)

As rx'd
8:03
jason 8:02
colin 8:11
keola 8:28
travis 11:23

m/48/177

as rx'd

1:32/1:32/1:31/1:43/1:22/1:06

8:49 (PR)

On the road, but was able to improvise by hanging my rings from a stairway at my hotel. Approximately 26 steps for each round of lunges. Also did anchored sit ups. All sets unbroken with the exception of the last 2 rounds of pull ups. Lost a bit of time moving between stations. Did 9:28 on 090226.

11:55

14:36 as rxed

18:00

Broke all sets of pull-ups into 3 sets. Need to improve on my pull-ups.

9.49
as rxed

Hmmm. My posts are getting lost in the netherworld.

7Apr09

WOD - 23:30; broken sets of PUs, and situps on slantboard, not GHR.

There are some really fast times posted above that are a bit intimidating.

As rx'd:
11:51 (previous time: 15:26)

Mix of butterfly and kipping pullups - unbroken for the first round - broken every round after.
Situps unanchored

WOW! I did 100 lunges per round instead of 100ft!!!! no wonder my time was slow! 25:58

m/58/280
These old knees just couldn't kiss the floor.
3 rounds:
100ft walking lunges
15 pullups (230 assist)
100ft walking lunges
12 pullups (230 assist)
100ft walking lunges
9 pullups (220 assist) PR

20 min with ghd sit ups subbed in for regular sit ups. Just doesnt feel right doing regular sit ups anymore..

m/29/200

as rx'd: 11:05

13:02 as rx'd

As rx'd:

10:35

As rx'd. First time this WOD

11.49

28/m/6'/230
As Rx'd 16:10

m35/170/5'8"

as rx'd 14:49

19:06

25'

M/19/6'4''/192

CFSB: front squats sets of 3
140,160,180,205(pr) previous pr was 190

mainsite Wod: 9:30
minus the last two sets of lunges

13:21 pr

33/m/160

15:21

as rx'd

19:24

As rxd: 18:41.

m/29/166cm/61kg

As rx'd 10:12

As RX'd 15:27

4/6/2009

21, 15, 9:
89lb thrusters
pullups

.5 mile run

9, 15, 21:
89lb thrusters
pullups

20min approx

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
18:12

11:13 PR by 2:33

As RX'd 9:26

21:23

M/28/164/5'11"

rx'd
28:28

sub'd push-up for pull-up

17:53

Rx'ed
11:40

F/5'5/19/165

as rx'd

7:04 (PR by 2 min)

TYPO! sorry it was 9:04...typed in right after my WOD so who knows what I was thinking. However was still a PR by 2 minutes :)

25/m/190

Rubber band-assisted pullups to failure (which came far before the Rx'd number)
the rest as Rx'd

17:54

me: 30lunges, pushups, cunches bw254.5
tara: 30squats, jumping pullups, crunches
15:11

as rx'd

9:46

last time 9:55

m27/183/86kg

as rx'd, couldn't remember if it went down to 6 reps or 3 so I did an extra set of 3 reps

11:06

m/28/180
as rx'd
watched the video, did the walking lunges correctly
12:56

16:48

Did 35 steps for 100ft of walking lunges

Rx'd
25:38
Tam-Pup.
15:39

13:10. Slower than last time by about a minute, but I think last time I had a little assistance in my pullups.

m/30/6/195

19:20 as rx'd

7.41 as rx'd PR

John- 13.31

11:45
kipping pull ups, weighted sit ups

rx'd

9:34

10:42 as rx'd.

Ryan - 12:11
m/30/185/75"
Blain - 8:58
m/41/175/68"
Gunnar - 8:58

sub 30 lunges per 100ft = 15:23 (prev 16:06)

19:57

22/M/175

17:15, just getting back into it

Mark: as rx'd 12:51

Theresa: as rx'd 18:05 (those darn pullups get me every time!)

23:01

f/26/106

11:39

M/32/6'2"/190

WU:
1.5 mile run

WOD:
As Rx'd 21:18

WD:
1.5 mile run

M/20/6'1"/190

14:45 as rx'd

This was my first day of doing the crossfit workout. I had heard about it through a friend and started watching the videos. I got so pumped up I went to my gym (24 hours) and did the workout (as best I could). I was a li'l embarrassed because people were looking at me like I was insane. It was laundry day and all that I had to put on was a camouflage shirt and red shorts. I was running from station to station because 24 hours is not and open gym like I have seen on here. The stations are far apart, so here I am with short red shorts and a camo shirt breathing to exertion.

I could only do 5 pullups on my own and the rest I self assisted... I'm not sure if I was supposed to do that or just wait until I could do another. In any even I did not have time for the later. I managed to squeeze through the workout and have never felt anything like it before...I'M SOLD!

I just wish 24 was more conducive to this kind of training.

Can't wait for tomorrows workout,
Nathan

WOD - 11:38 (:28 slower than last - distracted by passersby during lunges) [50y/m/10st12/70"]

Babysitting at home, and snow made me unmotivated to go outside to the pullup bar out back.

Skills and drills day.
150 pushups
150 situps

8:43

Subbed 24 Lunge Explosions (Split jumps, Power skips) for 100ft Walking lunges
Pull-ups as Rx'd
Subbed push-ups for sit-ups

Time: 10:25

12:53 as Rx'd

M/39/200/5'10"

As rx'd= 15:44

As usual pull ups hurt my time. Just not able to do them for sustained periods. Although did 18 on first set rested about 4 to 5 sec's and finished. Lunges were good, actually did over 100 feet/round. It is 16 feet across basement, subtracting about a 1.5' on each side to turn around so aprox. 13' and I did it 10 times/round, so guessing it to be about 120' to 125'/round all unbroken and situps all unbroken. I counted my Lunges every rounad and it was about 30 to 36 lunges/and when I measure my lunge it was right at 4'/lunge so +- 6".

14:30
Kipping Chins but did progression 15, 15, 15, 12, 9, 6

Sit-up and lunges were the prescribed progressions

Performed at the Cookeville CrossFit affiliate :)

Scaled today, improvement from last time, 18:36

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
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups

I got my buddy started yesterday, he has to scale way down due to his scoliosis, hopefully this will help that out. 12:39

Walking lunge 20 Steps
12 Pull-ups w/assist machine 70 lbs
12 Sit-ups
Walking lunge 20 Steps
9 Pull-ups w/assist machine 70 lbs
9 Sit-ups
Walking Lunge 20 Steps
6 Pull-ups w/assist machine 70 lbs
6 Sit-ups
Walking Lunge 20 Steps
3 Pull-ups w/assist machine 70 lbs
3 Sit-ups

Substituted ring pullups for regular pullups. Everything else as rx'd:

18:36

16:08

Walking lunge 100 ft.
15 Pull-ups (broken set)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (broken set)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (broken set)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time 15:30

Walking lunge 100 ft.
15 Pull-ups (jumping)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (jumping)
12 Sit-ups

as rx'd: 34:25

Pullups were the killer.

20 min as rx'd

as rx'ed (first time not doing jumping pullups):
22:28

~ 14 min...had to stop several times for at least ten seconds, some of which was not intended to be rest. I'll skip water next time.

As RX'D 8:06 the first time and 7:19 the second time.

Bike 10 min:

12:32 as rx'ed

Did a little of the Tuesday WOD also to see if I can: Up to 4 reps each of Shoulder Press, Push Press, and Push Jerk with 95#

Then did Cleans with 45# plus 20kg for the first time.

burgener warm-up

10:10 as Rx.

Jolie is cute looking, but not acting. She'd be more effective by getting her words right and leaving the "cuteness" out of it.

19:53. as rx'ed. could not do lunges in straight line so did in shorter 30 foot segments. back is still hurting so hard to do proper kipping pullups

M/40y/68"/155# GEORGE
As Rx'd.
LAST TIME: 14:10
THIS TIME: 15:05

Nooooo! I hate scoring worse than before! In my defense: I haven't worked out since Tue of last week because I had a fight on Fri, and then I took a few days off.

M/49/151/1-1-06

As Rx'd

15:07 PR (prev. 16:34)

27:15

F/27/110

white band pu

20:42

M/36/67/246

W/U: CFWU x 2 (with push-ups, no pulls)

WOD: 17:30. This was almost 8 minutes faster than last time, but I subbed reduced load pull-ups this time to keep up the met con. Last time I did gravitron and that took me longer.

CFE: 2 x 1000m run. Round 1, 5:00. 2 min. rest. Round 2, 5:26.

27/m/152

11:48

Had to take two weeks off (sick and what not), so this is the first one back, I might have taken it a bit too fast, almost puked

5:16/6:16/5:08/5:02/4:08/3:19 = 29:09
210 lbs. use 200 lbs. next time also, do back and abs in the same room also, just go up and back on track straightway 64'x2=128'

did an extra set with 3 pull-ups and 3 situps, with the lunges, thought that's how far it went down
around 10 minutes, no stop watch

24/m/175

went with xfit football on this one:

3 rounds:

Bear x 7 cycles
7 pullups

loads: 95#, 115#, 135# (missed 2 times)

13:10 as r'xd

M/23/5'6"/175

18:55

Sub'd body rows 2 - 1 for pull-ups.

More fun in the sunshine...
13:24

21/m/5'9"/185

as rx'd
11:13

then 5x
10 overhead squats 135,145,155,165,175
10 60lb side pulls (each side)

for time

as rx'd

20:52

14:36

M/28/6'1"/210
This was my first workout back in Feb. Today's time was a PR: 23:55 (20lb dumbell overhead in each hand and trailing knee to the floor, continuous).

13:27
Walking lunges killed. You know its a tough workout when pullups are the rest.

14:55 much better than before but i don't know about the lunge distance. for the life of me i can't figure how anyone is doing this correctly in single digit #'s. would have to see to believe.

Did a practice PRT on Monday:

81 Sit-ups
70 pu's
Bike 125 cal in 12 min... I would have passed.

M/29/6'3/175

16:52 - Ring Pullups

as rx'd

20:52

m/26/5'9"/169lbs

20:52 as Rx'd

M/31/5'10/182#
15:42

47 / 175

as rx'd 15:41.

10m 29s

subbed Glute-Ham SU for SU

m/23/71"/190

m/35/5'10/175
17:22 as Rx'd

had m/a class today...make up tommorrow

10:59 PR

Anchored ab-mat situps, and butterfly pu's. Avg HR, 174, peak 188, rec. 62.

36/6'/175/m

as rxd 10:46

16:53
definitely did more lunges than was recommended.
all rounds unbroken
Pr is 11:27 done when the gym was not crowded and I did not have to wait for anyone.

My time was 20:45. First time doing this one. My lack of intensity was what slowed me down. m/25/5'10/180

10:24 PR

33/M/180

17:17

Did more than 100ft lunges and one extra round of 3

PR 11:57

27/m/175

15:50

Could've/should've done this faster...first time though and wasn't sure how to pace.

19:45
lunges burned and pullups where broken up. starting to get the hang of kipping pullups...

M/33/6'/192

18 minutes, but I did another round for some reason

Last time 14 and change as rx'd... probably would have hit the same time if I was paying attention.

Did PU reps backward(6, 9, 12...) b/c I suck at them. Had to do jumping pullups on 12 set and about 1/2 and 1/2 reg. and jumping the rest of the way. Lunges as rx'd, theraball situps as rx'd

14:36(PR by 4:11)

13:17 w/strict pull-ups

M/29/6'/190

13:57

m/37

30 lunges/rd

13:55

About 1min slower than last time but didn't do PUs then (subbed GHD BEs to rest a problem elbow)

12:52

11:27

M/32/150lbs/5'5"

8:46

am
30 min bike to work followed by this WOD
lunges: 36 standing lunges (alternating legs)
pull-ups: kipping then jumping
situps: hip flexors disengaged
approx 18:30
then muscle up training

pm
37 min bike home

As rx'd: 14:36. Situps on GHD, but not GHD situps. for me, 100 ft = 17 lunges each leg.

after a few days off this kicked my butt. walking lunges 120ft with 22# vest (except last set...I know that's weak). Pull-ups til failure then jumped up and negative down for the rest of the reps. Regular sit-ups. Took 18:42. Feelin it already!

As Rx'd 14:36 @ the local YMCA

good times...

19:51 minimal wait time between sets for transit and waiting. Gym was packed. Maxwell gym. Felt confident. Still can't do complete 21 sets of pullups. Can do about 10 or so.

19:15

as RXed, except did weight assisted pull-ups (50% body weight)

14:50

then walked hills on treadmill for 20mins with max incline 15% at 4.0 speed.

unanchored sit ups
dead hang pullups

as rx'd

17:53

first pullup wod after finally rehabbing a rotator cuff.

10:42

Deadhang Pus

12:31

Definitely slowed ~30sec b/c of glass on gym floor (picked up as I went)

Two days later, and everything on my body still hurts except my hair and my ears. OUTSTANDING training. I drank the cool Aid, It is Cross Fit for me. Thank you to the crew at the Milton Cert Sunday

27m/6'6"/225

11:07 rx'd

First WOD after a trip to Mexico

Feb 26th time: 17:48

April 6th time: 13:38

Better this time but I still need to get that time down to about 11 or 10!

m/29/5'11"/180

As rx'd, feet unachored for situps.

10:13

next time I am getting under 10 mins

13:49

35 lunges per round

m/15/5'6/130

10:57. Shot for under 11 minutes, and barely made it.

Great WOD.

24/m/250

as rx'd

12:37

15:34

m/28/6'1"/215

14:36

beat last time of 20:01 (was skiing the next day so didn't giver to hard)

could have gone a bit faster.. lost focus a few tmes.

as rx'd
19:08 minutes

15:55 at CrossFit Asylum in Boise

Used blue band for 21 pullups/green band for the rest. Need to figure out how to kip...

Took 2 1/2 minutes off the last time I did this one!

MGySgt. USMC M/47/6'2"/198

Was under the weather for a while but I'm back at it now. Last time doing this took 18:29. Its been several weeks since doing a WOD but I did OK.

As Rx'd 17:50

Last time I did Dead Hang Pull-Ups this time I kipped. The lunges got to me a bit this time and seemed easier before. I know I will feel it in the morning.

OooRahh CrossFit

CFWU -pu's

As rx'd

40:31

M/41/5'11"/185

unanchored sit-ups

19:03

F/38/5'6"/140

AbMat sit-ups

18:17

20:35

as rx'd : 15:02

slower than my previous time, but this time much better. I performed solid kipping PU for all, only dropping once off the bar during 21, 18,15,and 12. Much stronger performance and really proud of how far crossfit has taken me!!

Thanks coach.

m/44/175

as rx'd

14:07

f/23/5'7/125

17:23
as rx'd

9:30 as rx'd

12:07

Sit ups were butterfly abmat.

18:11

M/28/5'10"/180

29:30 w/ Armor and full combat load.

as rx'd 11:10

28:30 - on the pullup assist machine mostly

15 minutes

Scaled pullups by a third (14,12,10,8,6,4). 100 ft for lunges was 2.5 lengths of the gym. Situps anchored.

16:50

C-
100' instead of 32 steps but it was usually around 32-33 steps when I happened to remember to count.
10:24

19:22 - jumping pullups

walked about 60-70 lunges each round...forgot to check 100' equivalent to steps...

26:50 (coming from sea level to Denver)

WOD as rx´d (2 days behind schedule)

time 7:03 (last time 7:15)

- OlliS

14:07
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

M/31/205

For puppies hehe

15 pu
15 su
12
12
9
9
6
6

28:34

this time: 9:05
pullups were butterfly thru the set of 15 and last set w/head above split bar. situps were anchored. screwed up the count and repeated the set of 18 pullups (should have been the set of 15)...3 extra pullups

compared to last time: 14:52 w/ghd situps and standard kip.

21:31 at the park

About 150ft between pull up bar and an anchored sit-up station, so after 35 lunges (a little more than 100 ft) walked the rest, and walked between the stations after pullups, that ate up a good amount of time.

All I can say is WOW!!!! everything that I was exposed to was AWESOME!!!! all the people that I met and all of the wicked energy that was created in the Box was priceless!!! this cert was everything I expected plus more!!! Greg, Chris, Todd, Lisa, Alisha and everyone else- SUPER People--never gonna forget this great experience
3-2-1 GO!!!!!!!!!!!!!!

M/34/5'10.5"/177

24:27:58

28 walking lunges
21 kipping pullups (toe jump)
21 GH situps

28 "
18 "
18 "

28 "
15 "
15 "

28 "
12 "
12 "

28 "
9 "
9 "

28 "
6 "
6 "

as rx'd 15:20

17:24?
subbed KTE/hanging knee raised for situp 21,18
seated knee raises for rest of sets

M/32/5'4"/144lbs
As RX'd
7:20
:59 better than last time

10 pullups
100 ft walking lunges
10 sit ups

8 pullups
100 ft walking lunges
8 situps

6 pullups
100 ft walking lunges
6 situps

4 pullups
100 ft walking lunges
4 situps

12 minutes

did 30 lunges per 100' and used my garage version of GHD for situps.
25:18

CFWUx1
12:27

Matt: 13:10

Nice

As Rx'd 12:40

m/20/5'8/158

12:42 min

Rxd - 15:57

used abmat unanchored, pullups chest to bar

as rx'd 7:57

Milton Level 1 Cert. - Unbelievable! Worth every penny and then some. All of the instructors were extremely knowledgeable and 100% professional. I think every senior leader in the military should be required to attend the course.

25:07...substituted push-ups for sit-ups

M/33/185

As Rx'd 10:28 I did not feel like working out today long A@#! day at work Pebbles you got me on this one oh well maybe next time!!Sorry Gimpy il do the vest on the next one rsting my shoulder (great job on this one)

M/29/163

12:19

-D.

F/31/5'7"

Rxd 18:18

m/37/170

As Rx at NW Crossfit
12:29
Last time 12:47, so I got that going for me.

15:56

28/m/78kg

7:54

Slower; felt the back from the GHD/back ext WOD. Pushed harder on recovery from cold - felt fast but apparently not.

10:57

lunges in basement
12:14 last month but wasn't holding tommy during lunges this time

f/25/5'9/137.5

i thought the pull-ups took me forever last time... sadly, they took even longer this time

22:37

m/23/6'/170lbs

as rx'd...

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

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.

26/m/170
17:45

26.15
sit-up on incline bench

M / 31 / 5'11 / 230

19min as rx'd

M/23/5'11/160

30 min as rx'd

13:08 - last time, 17:50!!

Just today finishing a 5-week Zone Challenge (see my board comments about my experience/setbacks/successes with it: http://board.crossfit.com/showthread.php?t=43726 - WFS). The last time I did this workout was exactly one week before starting the Challenge.

M/23/5'11/160

30 mins as rx'd

************************************ 04/08

24:17

21:27. Took a long time on the 15 rep round, got an unbelievable cramp. Next time I will kill this time

as rx'd

time = 9:46(PR by 2:05)

in deezy's sweatbox

as rx'd: ab mat situps

11:07 (pr) *better set-up resulting in better time!

*17:05 previous
had to walk a little distance to get from station to station!

41/m/157
18:08

As rx'd 19:58....hand still a bit ripped so had to keep taping.

F/34/5'/115

as rx'd w/ 10lb weight vest (no vest for situps, of course)

25:04

9:53

Compare to:
090226 - 12:45

Walking lunge 100 ft.
21 Pull-ups
21 dips
Walking lunge 100 ft.
18 Pull-ups
18 dips
Walking lunge 100 ft.
15 Pull-ups
15 dips
Walking lunge 100 ft.
12 Pull-ups
12 dips
Walking lunge 100 ft.
9 Pull-ups
9 dips
Walking Lunge 100 ft.
6 Pull-ups
6 dips
13 MINUTES

15:38

did it the other day/ 11:07

Last time I was faster but because I did jumping pullups!

as rx'd:

14.45

(small space - had to turn every two lunges)

As Rx'd
watch was broken
Guessing 11 to 13 minutes

16 min. felt surprisingly easy, left too much gas in the tank

32/m/6'2"/205

As Rx'd

11:25

PR by over a minute.

Pullups went 21, 13+5, 10+5, 8+4, 9, 6
All situps unbroken w/ feet unanchored.

Phil 4:13

13:43 a r'xd

as rx'd : 9:43
m/152/5'7/22

M/6"/175
Did walking lunge with 9lb bodybar overhead.
15:20

15:39. Did an extra set with 3 reps of PUs/SUs and finished in 16:58; did workout with an exra set of 3 on 0902226 and finished in 18:00.

Did this bassackwards and started with the pullup/situps.

19:35

M/43/6'0"/175
Subbed push ups for pullups. Had no place to do the pullups. Figured 34 Lunge steps equaled about 100ft plus.. Fun workout!
17:22

cfwu
21:02
scaled
pullups 15-12-9-6-6-6
situps 21-18-15-12-9-6

did ring dip in place of sit-ups
15' 07"

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

did burpees instead of pullups(no bar available)

all else was rx'd.

16:37

18:12

As Rx'd

13:21
--------------------------------------------
Compare to 090226

21:45

Note: Misread 100 meters for 100 feet.

13:53

19:02

47/M/184
15:51 after three day food binge

m/36/6'4"/95.5kg

30x lunges

21,18,15,12,9,6 Pullups

21,18,15,12,9,6 Supine GHD situps

In R.H. at park

15:14

(4 minutes better than previous time)

m/25/6'3"/210 Doha, Qatar

19:40 or so

Push Ups instead of Sit Ups to help with PRT:

00:14:44

7:54 rxd
At playground

22.m.135.65"

as rx'd
22.m.135.65"

as rx'd w/GHD sit-ups
16:52(PR)

Last Time/PR:
19:18

WOD as rx'd: 10:48

14:50

As rx'ed:

15:05

Cut off about five minutes from previous time; used short pullup bar (again) over rack that defintely affected performance.

as rx'd

14:30 (pr by 2:46)

as rx'd:

13:36

I had to cut in half. Have a horizontal tear in my lateral right knee miniscus. Have been doing prolotherapy and my knee is not there yet but so much better and will be healed. I have 5th prolo shots on Wednesday April 15th. I had to cut in half. Been a year since I been able to do anything.

walking lunge 50ft
10 p/u 5/13/09
41 s/u
50ft
9 p/u
9 s/u
50 ft
8p/u , s/u
50ft
6p/u. s/u
50 ft
5 and 5
50 ft 3 and 3

oops my time was 9:11

WU
16:01
M/48/185#/72"

Last Time: 25 minutes

This Time: 21 minutes

9:06, but i think i only lunged approx. 60 ft each time on accident

15:15

13:47

28:41 as rx'd with pull-ups bw and jumping

As rx'd

100ft Lunges = 30 lunges for me

Rounds of:

30 Lunges
21, 18, 15, 12, 9, 6 Pull Ups
21, 18, 15, 12, 9, 6 Sit Ups w/ Feet Anchored using DB's

Time = 14:16.89

Beat my previous time (in which I accidentally skipped the round of 6) by over 2 minutes!! Awesome...I think this crossfit stuff just may work :-)

16:42
Old record 23:50

12.21 with pushups instead of pull ups - sore elbow just got cortizone injection this morning.

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

BTW did 35 lunges.

19:34.
Situps were on a decline bench with a 35lbs plate on my chest.

rxd 9:21

CFWU x 3 - PU

Lunge: 100ft x 6
PU: 21-18-15-12-9-6
SU: 21-18-15-12-9-6

13:38
PB by 1:51.

Been on vacation, so haven't worked out in a while...really surprised on my time...shaved nearly 3 minutes.

m/31/6'3/185

As Rx'd...9:54

m/25/5'8"/150

CFWU x 3

as Rx'd: 10:38

Craig (jumping pullups): 12:41

F/23/150

jumping pull-ups, 20 walking lunges

~15:00

As Rx'd
16:30

24/6'1"/180

Rx'd: ++

subbed K2E for situp's...

17.47

Rx'd: 8:45 pr by 1:20

30 m 170

Dis this a few weeks ago but forgot to log it.

846 as rx'd

m/48/175

14:45

as rx'd. had to break and switch up from single bar to parallel grip bars on the pullups during sets.

~19:30

13'23"69
As x'd.

30 regular lunges each rnd.
12min 9sec

M/5'2"/155/25yo

16:04

as rx'd
for lunges I did them across the backyard from fence around propane to gate by wood pile
21.39

34 yom 205 lbs.

Did 33 lunges per round. Thought I was going much slower than last time but actually did better.
Finished 12 situps- 17:31. Last time 21:03

as rx'd

15:00

8.5 mile walk

m/46/195
scaled
first set 21 chins then 8+10 jumping,5+10 jumping,2+10 jumping rest jumping
otherwise as rx'd
17:26

20:46

m/35/5'9/176
CFWU - 3. Reg reps except no situps 3rd round. Superman. Burgener.
13:24
Not bad. Lunges not as bad today
2/26: 13:54

44/m/165

18:25

was tired, long work day

10:16 as rx'd

m/33/212

22:45
first time

48/m/190

As Rx'd. 18:14. 3 min slower than last. suc

As Rxd
Lunges 33 steps
Pull ups ovr and undr hand
Sit ups unanchord
31 min (10min better than March 8 attmpt)

16:25 as rx'd

28/m/195

10:48 (regular situps, feet not anchored)

Meyer @ home- PR 24:45
Stocker 24:00

37 minuntes.
Subbed Level 4 Gravitron for pullups.

D
3:09
6:21
9:48
13:02
15:27
17:18

17:18

approx 18min
subbed upside down pullups (smith mach)
went down to 9reps

Buy In

200 m run, 25 jumping jacks, stretching, Samson stretch, 10 each - OH squat, pushup, back extension

Puppies:
Walking lunge 100 ft.
15 Pull-ups (feet on a bench)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (feet on a bench)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (feet on a bench)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (feet on a bench)
6 Sit-ups

15:59:89

Cash Out: 400 m walk to cool down, stretching, hand stand practice

24:56,

sucky time but there were delays on some of the exercises coz theres only 1 pullup bar at my Gym! (that'll tell ya the kinda gym it is!) so had to wait someitmes between exercises.

12:33 balls to the wall... it's been a while since i've done crossfit. Getting back to it!

cfwu -pu's

22:25 (unanchored situps)

Male, 43, 200lbs., Time 25:30

28/m/210/6'4

18:44

21/m/6'2"/220lb

Completed not timed

20.01 pr by 1 minute

17:00 w/ ring pull ups

m/54/5'10/168

13:34

lunge 100 ft 21 Pullups 21 situps 18 15 12 9 6
13:06
5 minute rest
shoulder press 125 125 125 125 125
push press 3x145 3x145 3x145 3x145 3x145
push jerk 5x155 5x155 5x155 5x155 5x155

as rxd 28 min

as rx'd
14:43

as rx'd
26:23
elastique