Looks fun!

sounds fun. Thanks Coach for everything

Proper compare to date should be

http://www.crossfit.com/mt-archive2/004604.html

just finished last days WOD

5 rounds + 10 HSC as rx'd with butterfly situps

tough gig.

This should be ok in a couple of hours.

Go hard FRAT.

Herm - keep me posted

CAN REFERENCE 090406

Excellent Pic, Ralph I like your style

Have Fun, Train Hard,

Billy

Hey comment 5, into pukie's bucket for you. What are you about 12 years old....

Have Fun, Train Hard,

Billy

Way to go Pittsburgh Penguins! Stanley Cup Champs!

Playoff Beard Party Bus Challenge WOD #4 rules:

You must complete the whole WOD with the same scaling.

1 round Rx'ed trumps infinite rounds scaled. Rx'ed trumps anything scaled. 2 exercises Rx'ed beats 1 exercise Rx'ed, no matter which exercise and to what extent scaled.

Scale-up trumps Rx'ed, but it must all be done as written:

200 feet walking lung ILO 100 feet per round, chest-to-bar pull-ups and GHD Sit-ups

Hell ya I bought RRG!!

Nice work on the RRG, everyone. I kicked in Trainer dollars, even though my L1 isn't until August. And I really have no intention of working for anyone else at this... But you never know when someone's going to come after you for a perceived sleight, so I felt it money well-spent. Always happy to bet on the winner.

3, 2, 1, Go

Love it Herm and Benny 1!!

Thanks for ruining it for me #9. I'm at work and have the game DVR'd at home, guess I can delete it when i get there in the morning.

I'm very happy for the RRG and hopefully it will slowly grow to the other (our) side of the Atlantic too! Great effort, congratulations!

#16 Paul
i haven't put any money into the RRG. i'm not a trainer or associated with an affiliate.
your situation is not what the RRG is designed for. it is not a private health insurance option for crossfit athletes. it is designed to protect trainers and affiliates from bogus lawsuits. the RRG allows trainers and affiliates to stay in business without having to hire lawyers out of pocket to protect themselves.
really? really?!

Guye Peak is a great climb in Washington at Snoqualmie Pass. Nice hand stand. Next time I will go for one. Woyd looks rough. Luckily it is my rest day.

Great job eveybody on raising the RRG money.
I can't wait for this WOD one of my favorites. I'll do this after guard. LATA!

what should we do if we don't have a way to measure out the 100ft exactly? (say inside a gym)

bring a tape measure to the gym.

100' = about 8 lunges there and back

Hey guys Crossfit fire and crossfit east bay did our "Ecuadorian destroyer"!!!! WOW we are so exited!!! It's tough but very fun...thanks so much crossfit fire and crossfit east bay and all the athletes who hit it...

BIG hugs and bad english for ALL

FRAT RULES you are the best ladies and gentelmen

m/27/218
as rx'd
18:23,, ouch

i just measured out 8 lunges and it was only 30 feet.how tall are you?

We did this back on 090406... just an fyi.

This sucks. I'm not looking forward to this tmrw.

8 lunges!...oh, 8 on each leg.yeah, 16 lunges are about 50 ft.

Big kudos to everyone who chipped in to make the RRG happen!

Looking forward to seeing where it goes from here.

Will be squeezing this workout in tomorrow between cleaning the workout floor and coaching a training session.

Hey Freddy, last time I did this WOD I called it "Blah, Blah, Blah, Lunges" because the L-Pull ups and the sit ups were just a quick break between lunge sets. You should do the lunges outside, instead of on your nice big squishy mat that you have.... luxury... One World has the best stuff to train on :-)

Have Fun, Train hard,

Billy

Thanks to all those that contributed, to the RRG.....WE DID IT!!! I love this community....

josh-

you are awesome. i love your attitude and work ethic. best of luck at the games man!

M/27/170
11:11 as Rx

Im 5'9 and averaged 24-25 lunges per 100'

9:00am uk time just about to start full time crossfit training after studying the science of crossfit for about a year now and my recent purchase of the crossfit movie im in. my gym and memebers will be to if you can sort a uk cert!!!
Josh and Dutch you seem like great guys good luck for the games!

Pretty clear prescription today, I don't think there could be many questions that I need to pre-answer.

Lunges - 100 feet is about 30 metres so about 15 metres each way. Paced out it should be about 15 long walking strides so a few less walking lunges each way

Pull ups - you know we kip them right?!

Sit ups - check the FAQ for further detail but pick your preferred type and go for it.

This is a short sharp little low equipment blast - have fun today and certainly add it to your little black book of travelling WOD's

Cheers, kempie

yes!!!

Don't usually post here, but what the heck. Deployed AF guy & L-1 trainer at crossfit Dover. Check out my WOD blog (www.crossfitdover.com, crosstalk, phils desert wod blog)
m/32/185
Completed with 44# kb with o/h press at the top of the situps & deadhang chest to bar on all sets except the last two which I did chin over bar first 1/2 of each set then kip with chest to bar.
19:47
Warmed up with the following:
3 sets
5 strict press, 3 push press, 2 push jerk
115, 135, 155
Not the heaviest weight I know but trying to pay attention to form and ROM on the strict press mostly.
Great WOD! Certainly could've reduced my time with kips and no weight on the situps but felt good today and wanted to push it a little. Lovin' it!!!

what kind of rest are you supposed to get between each set.

#38 - Justin

There's no rest between sets. The clock starts when you step off on the first lunge and ends with the final situp. Go hard and fast!

I haven't done crossfit since 06. I completed the set in 23 minutes. Lunges had to do with estimated... 3 feet per lunge so I counted in threes to 100. Normal pull ups and situps. Is the time a good start?

m/27/210/72

15:27

13:48

25/m/5'11"/201ish
12:12 as rx'd

m/43/185

as rx'd
13:09

Thanks to everyone who put out for the funding of the RRG. This was one of the best investments we could make as a community and it sends a huge statement. We're doing this the right way.

Great job!

Quick word on the photo. It was at the end of a class 5 climb up the west face of Guye Peak, on Snoqualmie Pass in WA. A buddy and I did it as our first multi-pitch rock climb and had a blast. Great climb if you are into that stuff. Just got a wild hair and decided to do the handstand.

Train Hard.

Lunges as rx'd
pullups in reverse(6,9,12,ect) b/c I suck at them still. Did better today though. Didn't have to start jumping pullups till 18 set.
sit ups in reverse as with pullups

16:15 Slower than last but did less jumping pullups

As Rx'd

10:26 (PR!)
Last time: 11:45

30 lunges/100 feet

Legs really felt this one.

17:36

43/171

As rx'd:

Did 34 total lunges per 100 ft.

14:02

As Rx'd + 3 pull ups and 3 sit ups

12:01

m/39/5'10"/168

as RX'd
18:56

Mayo got 20:04

On a side note, I noticed that www.beyondthewhiteboard.com will no longer be free as of July. I've also started using noscrolls.com but I've found that that site is not quite as advanced. For instance, when I posted today's workout on noscrolls, it shows 6 rounds of 30m walking lunge, 21 pullups, and 21 situps. It does not break down each round and show the different numbers of pullups and situps.

Are there any other free sites out there to log your crossfit workouts?

21 X 225lb deadlifts
21 X HSPU
15 X 95lb thrusters
15 X pullups
9 X 135lb squat cleans
9 X ring dips

Good workout. 7:29

you can log at wodclub.com

This was the very first WOD I ever did! Too bad im leaving town today and wont be able to do it until tomorrow..

Hello fellow crossfitters!

It came to no surprise that this workout was a killer! hehehe!!! Those lunges sure killed and I'm sure as hell going to be sore like a monkey with no banana tomorrow!!!

When I was doing the last lunge walk, each step was a giant leap to me but merely a small step in todays workout HEHEHE!!!

Again and again crossfit proves itself as the most demanding training regime I have ever tried WOW, I love it!! and I love you guys!!!

My time was 17:38 and I did jump pullups instead of pullups because I can't do them yet!

I hope you guys are having fun and keep up the good work!!!!

Signing out,
Menco

Brand X puppy scaling, unanchored situps.
13.25

Grip strength issues and no chalk really put a brake on the pullups, heart rate wasn't up much though I did break a sweat.

Male 45 5'10" 205

As RX'd 2i mins.

Riped callus of hand doing pullups made the bar a little messy but finished...

Do 45-degree incline sit-ups qualify as Rx?

If so, then:

15:52
As Rx-ed

I showed crossfit to the coach at my gym today. Maybe that'll get the rings ordered :)
He asked me if I know anyone else who's doing this. To my best knowledge, the nearest CF gym is in USAF Ramstein base. I live in Warsaw, Poland. I did some online research, looking for crossfiters, and I only found one guy who owns a Crossfit t-shirt. Maybe there are a few people, but they must be hiding.

Anyway, have a good weekend y'all.

12:45
Last 3 times I've done this one I sub 33 standing lunges.

m/41/5'6"/145

as rx'd 13:00

Did with 10# vest and GHD situps. All pullups unbroken.

14:39

Rested a little too much--GHD really gassed my legs/lungs out today!

Last time did 10# vest and regular situps (all of which unbroken) in 9:34. Next time I'll try 12-14# and regular situps...

Walking Lunge, Pull-ups, Sit-ups as rx’d

8:52 pr

43 M 5’7” 182

25/m/5'11"/177
as rx'd
12:24
Getting slower each time I do this one. PR is 11:37
Might be time for a rest week.

Taking time off from pull-ups for my lovely torn-up hands
Sub'd 75# Bench Press for pull-ups

14:47

m/30
did it with kipping pullups, do they count as substitudes or rx`d?
13:54

m/43/177

as rx'q

11:01

felt good, wished I broke 11:00.

15:28, as rx'd

F/37/125
as rx'd: 13:03
a whole minute slower than last time:(

13:59 as rx'd

22:02

Assisted pull-ups, and did v-ups instead of situps.
1st 2 rounds of walking lunges I did 100 STEPS. no wonder my legs are on fire. It's Saturday - I'm sure I needed a little extra today.
;)

9:38

20/m/156/5'8

M/23/5'11"/170

As Rx'd :19:49

Pull-ups slowed me down. Getting better at them but there's still lots of work to do.

41/M/148

as rx'd

12:35

M/36/5'10"/182

15:07 as Rx'd

PBPB challengers...let's see those times!

F/50/5'6"/135

14:44

M/50/5'11"/172

12:42

Both as Rx'ed. Both new pr's.

As Rx'd 14:02

On May 22nd I did a CFFB workout that included 7 rds for time of 75# dumbell swings followed by 20 yd dash. Next day (Sat) my low back was pretty sore from exploding out of the bottom on the swings. I took Sunday and Monday off and on Tuesday in the morning I did 3 x 5 on back squats (265#) followed in the afternoon with a metcon of 135# snatches and 10 24" box jumps. On the third rd coming off the box, I felt a significant twinge in my low back-butt and headed to the shower and significant icing. For the next two days I'd get out of bed, walk 5 feet and go to the floor. The pain down my leg and into my foot was excrutiating. Eventually, due to work demands, I'd get to the shower and off to work and thru the day wouldn't feel too bad. On Thursday I went to a chiro and he worked me over and I felt pretty good but on Friday morning, the leg pain was back with a vengeance. I went to see the chiro again and because it was Friday, he got me into a GP for pain meds.

Saturday morning, I was pretty convinced it wasn't a disc as much as it was a muscle, so I was stretchin the piniformis and hammies. When I got done and went to get up, I really did something that in the end, put me in bed for good. for the next 4 days, the only time I got out of bed was to CRAWL to the bathroom. On Monday I had an MRI that showed a slight bulging disk and on Thursday I has an epidural spinal injection (ESI - cortisone). THe follwing Tuesday I was scheduled to fly to Pennsylvania for a week of work. The ESI helped, actually but every morning since, I still have some pain down the leg and numbness in the ball of my foot. By mid day, it's minor, occasional discomfort. Last week I made it through my trip, again, morning are the worst.

Today I did my first CF workout in 3 weeks! I'm jazzed to be back to working out but still have a ways to go to get through this problem. I'm contmeplating a second ESI as the doc says it's residual epiduris that's causing the pain and he can get rid of it. Not sure if I like the idea, though the whole procedure is simple, quick and painless.

Coach, if you read this, any ideas? I still think it's more the piniformis muscle on my sciatic nerve than anything.

as rx'd
8:45

Doing this one tonight after work, gonna be so dead after tomorrow's run, but you gotta love it!

m/24/165

14:00 as rx'd

sub'd 30 lunges (approx. 3.5 ft/lunge = approx 105 ft)

16:46

8:33 (3 seconds slower than PR)

As RX'd:

12:49

Damn elbow is killing me--throwing footballs & pull ups...

Love/Hate relationship with lunges. I love to hate them.
As Rx'd:
26Feb09-26:00 1st time
06Apr09-20:20
13Jun09-13:59 (PR) Yeah!

As Rx'd, doing Cindy yesterday made pullups slow:

12:27

Followed up with the TBS Endurance Course.

M49/151/1-1-06

Done at CF Cleveland (Thanks Paul and Nancy!) with AMPed. Her first visit to a CF gym after 3 years of Crossfit at the Naval Academy.

Run 750M
75 Squats
30 PU
65 Squats
25 PU
55 Squats
20 PU
45 Squats
15 PU
Run 500M

bingo 22:48
AMPed 22:47:99

;=)

Congrats on your graduation, Ann. Mrs. Bingo and I love you dearly, and we are very, very proud of you.

10:32

don't have room for walking lunges so I did the workout from 5/28/09 because I missed it that day.

rx'd 14:42

HQ should name this one. It would make me like it more.
This is gonna be my first mainsite WOD at an affiliate tomorrow. Can't freakin wait.

as rx'd Should I be doing the lunges with a bar? I did, I'm just wondering if that is Rx'd or is without the bar Rx'd

21:15 2nd time doing this WOD, I know it's better than last time didn't time it last time in April...I think that was my second day Crossfitting.

June 13, 10am
as rx'd
9 min run to park w/u
15:05 171/153
9 min run back

total: 33:54 171/149

all kipping pullups

14.34

18:03 as rx'd.

Waiting to see how my XO does once he gets in the gym.

3-2-1 GO PETE!

June 13, 10am
as rx'd
9 min run to park w/u
15:05 171/153
9 min run back

total: 33:54 171/149

all kipping pullups

F/27/110

red band pu

19:13

2/3 Rx'ed: 17:48

Lunges were about 36-38 steps per 100'
Burpees substituted for pull-ups
Sit-ups were straight-legged

(Darn you Playoff Beard!)

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

added 40lbs first two sets of lunges finished with 30lbs walking lunges
assisted pullups starting at 18
time:15:18
then finished out with 600 jumprope singles. 100x4 with 30 sec rest then 200 repout

22 minutes

Hotel "Fitness Center" = Substitutions

100' Lunge walk = 20 lunges
pull-ups = hammer curls
sit-ups = sit-ups

14:53 with 5 flights of stairs on the front and back.

scaled:

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

20:00

man, some serious rockstars banging this out in the 8-9 min range, more power to em.

23:04 for me, pullups broke me early on thanks to the gaping hole under my right ring finger that started with "Cindy" a few days ago.

man, some serious rockstars banging this out in the 8-9 min range, more power to em.

23:04 for me, pullups broke me early on thanks to the gaping hole under my right ring finger that started with "Cindy" a few days ago.

24/m/5'10/210

#53 Jon,

When you entered the workout on noscrolls.com you neglected to put a rep increment of -3 for the pull-ups and sit-ups. If you do that, it will work correctly. On the other hand, you don't have to enter the workout yourself. If you click "Post my results" from http://noscrolls.com/home (when you're logged in) it will automatically enter everything for you. All you have to enter is your time and any scaling you did.

as Rx'd 9:50 PR

First time doing this one, 14:17.

that is gonna be fun... im way too hungover to try it till later tonight though

CHIMO!

M/41/5'11"/185

GHD sit-ups

21:48

ECity Crew
reporting separately
XO:44/M/5'11/200
18:28
I am humbled by these posts.
This is a good thing.
Keep it up!

as rx'd 16:25... no breaks in pulls

39/m/190
as rx'd

New PR 9:23

previous pr 10:51

10:26 rx'd

All sets unbroken. I thought about breakinng up the set of 12 at #6, but I sucked it up and plowed through. Abmat sit-ups unanchored.

Wow, I blocked #30 "bobby bucket" and his million other alias from the One World site (and all the spam he tried to post) so now he has to lurk .com for me. I think he has a man crush on me. Scary. Get a life loser.

No warm up
~10' (wall clock timed)
Garage (100' from garage/gym exp crack to curb and back)

m/44/175

as rx'd

13:03

m/20/157

as rx'd

11:46

Hey Billy,

Why would you do this with L pull-ups?

You should end your messages:

"Have fun. Train harder."

See ya buddy!

CFWUx3-minus the pull ups

C2B pull ups
GHD sit ups
TIME: 12:13 (off PR by 14 seconds...must have been the slice of pizza I had late last night!)

GO HARD EVERYONE-GRIND IT OUT!

Hey Freddy C that's my WOD overhead lunges 45# L pull-ups GHD sit-ups....big hugs brother great to see you posting

M 68"/165/40

10:33 (up from 9:06 in Feb. Boo, hiss!)

17:14 as rx'd

m/29/5'11/170

chest to bar pullups
ghd situps

13:52

m/32/170

Rx'd 8:36

I've 5 pounds on in the last month. (a good thing) I attribute it to staying on the website WODs 3 on, 1 off. It feels great to be Rx'd everyday.

Work hard. Play Harder!

11:15 as rx'd @ 5780' elevation

Having started Crossfit this year, i'm new to the Games and everything but i'm looking extremely forward to watching them. How will we get to see them? Will all the events be taped and posted? On the main site or the journal?

Any information would be appreciated. Thanks.

M/35/185

as Rx'd 19:23(PR)

all pullups were dead hang

11:12 as Rx'd.

From one side of the gym to the other is about 50 feet, maybe a little more, it was about 12-13 steps each way (I'm 6'3'')

52 M 5'9" 185
Did it 27 min with a 55# vest.

14:21 As Rx'd (Up about 1 min. from last time)

Thought I was hitting it hard and fast...the clock never lies.
Really disappointed in my wods lately.
Badly need my workout partner to push and coach me through this.

As Rx'd

11:50

M/26/150

m/36/6'1"/200
First time with this one.
13:56, kipping pu & su

17:10 did 30 lunges down hallway and iron bar pullups in my apt. not much room to kip

As Rx'd

13:55

M/23/198

33:33

Did the pullups on some hanging metal rings at the local park. Full hang until the last two sets when I was completely gassed and jumped a bit(not enough clearance to kip).

Hi Freddy, Why L-Pull Ups? ..... because they are unreasonably tough for me. For some reason I have a really hard time extending my elbows at the bottom all the way to locking out. It feels like my shoulders are going to rip. So I do L Pull Ups as a sub sometimes when regular pull ups are called for to try and get better at them :-)

Have Fun,Train Hard(er),

Billy

22:00
previous 23:14

M/39/150

13:07

Freddy C: nice time bro, that's legit.

I sure wish I could do all those pull ups unbroken, would have shaved minutes off my time. I'll get there...

~Never Quit!

8:27 pr by about 90 seconds

16:55 min

M/34/202/6'

15:51 PR by 35 sec

as rx'd

11.18

19:32

100m Lunges instead of 100 ft.
Pull ups as Rx'd and butterfly sit ups.

Goodtimes at Camp Slayer
www.crossfitslayer.ning.com

m/22/6'2/162 lbs

As Rx'd

12:59 PR by approximately 12 minutes

14:48

M/29/6'/178

16:30 as rx

I'm curious - pullups seem to be getting harder for me since I started CF a few weeks ago. Used to do a respectable 20-25 w/o stopping, now can only get to about 15. Of course, I only did pullups once a week back then. Could be why... :-D

47 / 178

as rx'd

15:37 PR by :04

9:37

All PU's unbroken. A little slower than last time but still good!

35/m/200/6'

10:37 as RX'd

morning:
Overhead Squat Singles: 185/195/205/215/225(pr)/235x2f
Overhead Squats @ bw (160#) x 15(pr)
its been a while going heavy overhead

as rx'd

20:30

pull-ups were done on a tree branch that was kinda high and i fell from it and cut my hand before i even started the first set of pullups. so that extended the time a little.

this was the first work out after a week in which i only did one workout.

F/132/5'3

19:41

As r'xed,
though all pullups were broken up in sets of 10, 5, 4 etc by the end...

Fire academy has been kicking my ass. Love the skills training but it was a chore just getting out of bed this morning to try to get in some crossfit. I miss crossfit alot but I am worn out. Just 7 more weeks of humping hoses every day up that 7 story tower and crawling around. It will be nice to read at my leisure and i can't wait to get back to doing some max weight olympic and power lifts with that 3 days on, one day off workout schedule, sounding like heaven...;)

Subsitued 100 feet walking lunges for 100 yard sprints and 50 jump ropes.

100 yard sprint; 50 jump ropes
21 pull ups
21 sit ups
100 yard sprint; 50 jump ropes
18 pull ups
18 sit ups
100 yard sprint; 50 jump ropes
15 pull ups
15 sit ups
100 yard sprint; 50 jump ropes
12 pull ups
12 sit ups
100 yard sprint; 50 jump ropes
9 pull ups
9 sit ups
100 yard sprint; 50 jump ropes
6 pull ups
6 sit ups

14:35

M/22/5'11"/175lbs

12:41 as rx'd...all exercises in all rds unbroken!

Last time 14:42

46/M/6'/185

FROM LAST WEEK...

BACK SQUAT5: GOT UP TO 275 POUNDS BUTT TO D-BALL.

FIGHTING: 3 FIGHTS...3, 5 MIN ROUNDS EACH. LOST ONE ON DECISION, WON TWO BY SUBMISSION.

DID FRAN CHALLENGE AT CROSSFIT NORTHWEST TUCSON...

TIME 6:04 AS RX'D...HAPPY WITH THIS.

GOING FOR SUB 6 ON THIS...REMATCH NEXT MONTH!

RESTING TODAY AND SUNDAY...AFTER THE FIGHTING AND FRAN I'V GOT NOTHING.

BITTERSWEET SYMPHONY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

as rx'd
19:19

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

Wow i had the worst missread ever! did 100m of lunges instead of 100ft! oh man i hurt.
scaled 18,15,12,9,6,3,
28:17
might have to take sunday off...i can bearly walk!

m/46/177
14:08 CTB PU, GHD situps only to parallel. Im going to feel it tomorrow.

12:31 as Rx'd
used GHD situps (hardest part)

As RX'd 12:32 pr by 3 minutes

M/26/6'1/175

As rx'd:

11.21

Honestly don't see how sub-10 minutes would be possible on this WOD. Beat my previous time of 13.17. If this WOD ever comes up again, goal is sub-11.

8:34 rx'd

I was just wondering if the lunges as Rx'd are with an Olympic Bar overhead like in the video...or are they simple lunges carrying nothing.

Anyone know for sure?

Thanks,

I added a 135lb bench to each round. I shouldn't have done that. My bench numbers stink and it the bench part took a long time to get through.

27:15

I got SPANKED no I got my A#$ HANDED to me!! LOL
I think it was the half bottle of wine 4 vodka red bulls and the 6 shots I drank! Sometimes a Mom just has to get away from her kids and let loose!

Rx'd
16:45 I'm finally free from using the band with pullups!! About time my pullups are slow but it feels good

14:37, first day of crossfit, 23/195/m and I have mono.

I'm new at this, is it standard to add stuff to the WOD just to get a full workout?

M/28/5'6'/168

10:26

i will get sub 10 next time.....i hope!

23/M/164

CFWUx3, only 3 PUs and 5 SUs

16ish minutes

I wasn't going for much speed until the last two rounds, so I was expecting more like 20+ minutes. Feel great!

As rx'd

11:34

There is no chance in hell i will be getting a sub 10 anytime soon. This one smokes me and I am pretty well going straight through. The only breaks I took are when I failed on the pulls on rounds 2, 3 and 4 everything else unbroken...

Went to CF Kitchener today after my WOD, great place, great location... got to help out and coach a group through a team orientated class...

Reminds me how much CF is about the community. :)

11:44
did not beat the PR of 11:27
I think lack of sleep was the factor... major zombie
all sets unbroken, but sluggish during transitions.

m/41/160

10:58 PR (whoohoo)

last time 11:29
Previous to that 17:15

Need to work on kipping!!

28:28

bad and dead

10:51 as rx'd, feet anchored for sit-ups

9:15 (pr)

14:15

did 20 lunges (1st set with 25 lbs plates, rest BW)

last time did all lunges sets with 25lbs plates and finished in the 19's

did biceps and forearms too

Playoff Beard bus party challenge rules!!!!!
Scaled up same reps:
45 lbs oh lunge 100 ft
ctb pull ups
ghd sit up
25:18 felt bad to tired!!!

13:26, not even close to PR of 11:58

14.46 PR

as Rx'd

19/m/165/5'11"

11:56 as rx'd with regular kipping pullups

last time 11:30, but I was doing jumping pullups.

15:51, push it hard, goal was sub 20.

last time 29:51

17:18 as rx'd
42/m/170/6'2"

I've been completing the WOD with Austin at NFCU HQ for about 6 months. First time posting to comments.

Today, as I completed the WOD on our local track, 6 or 7 young 8th graders who looked like HS students walked up to the pull-up bar, and one did 3, then said, "You only did 2, I beat you by one (he must have only seen part of my last set)."
"I just completed 80, you climb back up and we'll talk when you finish another 77." I said with a smile.
We talked for a few minutes and I mentioned the WOD on the main site, then challenged them to combine their 1 set max, and I'd do my best to beat it. They all bowed up and pulled their best for a total of 15 pull-ups.
I finished my day with an even 100.

13:32

Had to substitute push-ups for the pull-ups today since the callous I tore last week was beggining to reopen. I figure that it'd be better the get back to 100% rather than just continually reopening it and having it slow me down. I know push-ups are a poor sub for pull-ups, but it was all I could come up with off the top of my head. My time would have deffinately been a lot longer with the pull-ups.

I also had to stop for 5 minutes after the 2nd round to take care of something. Thus is the downfall of working out at work.

Can't wait for this to come around again so I can do it the way it's meant to.

m/29/6'1/192

12:00

29/m/181

11:14 w/CTB PUs

:37 off PR. Just couldn't push hard today.

Nice pr mom! (It feels weird calling someone else that)

M/63/195.5- FOR TIME:
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
21:38

Rx'd

S_46M 12:20
D_46F 16:45

M/34/195

15:30

12:37 as rx'd.

Pull ups were broken until the 12 set. Sit ups were unbroken. Lunges hurt, and minor breaks were taken on the turn arounds. Overall, not bad, definitely a smoker, but probably could have done a little harder if I wasn't shifting my day to the right every day.

Momof3 - congrats on the pu's!! Im sucha hater!! Have not graduated from the band yet :( YES - mamas do need some time away mentally and physically - sounds like your rx for that was spot on ;)

F/27/5'0"/108
As Rx'd: 17:48

DU practice
CFWU minus the pull-ups

21-18-15-12-9-6 for time of: Walking lunge 100ft, Pull-ups, Sit-ups As RX'd: 13:43.35

Previous was 15:00 flat, PR by 1:17. :-)

16:47
pullups broken
100 ft. measured

16:27 as rx'd

M/38/6'2"/200

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

14:20

Carlox, Nelson and me hit our version

100ft 46# barbell overhead lunges, chest to bar pull-ups, GHD sit-ups..

My time...18:27 T-O-U-G-H

Big hugs and bad english for all

FRAT RULES!!!

Finishe in 18:03 as rx'd and followed with a squat pr of 250 lbs. I'm just glad I can still move up and down stairs.

In 21:07 w/ chest to bar pull ups and AbMat sit ups.

12:54

as rx'd + lunges with 45# plate overhead

#166~Momof3...nicely done with the "Evil Spirits" pouring out of you during your WOD! Congrats on being out of the band!

COOKIE~ prepare for Candy in Aromas!

#164 Adam: Lunges are body weight only unless otherwise specified. Knees should kiss the ground so be careful if you're doing them on asphalt :-)

#178 Carlox and #198 s'more: Nice work scaling UP this workout guys, you are two tough hombres!

~Never Quit!

GFCM this am
800m run
21 Wallballs
21 sit ups
400m run
15 Wallball
15 sit ups
200m run
9 Wallballs
9 sit ups

12:26 kicked Goat's butt by a *full* minute :) He has NO MetCon whatsoever LOL I however can't argue my way out of a paper bag, so he's got me there

THEN plank contest. Was second to last to go down, held plank for 11:45! Go me. Zat my 2nd WOD?

Have not done PBPB WOD yet...

MomOf3- LOL what a night you had! My kind of girl.. I don't let my hair down that often, but when I do.. wahoo! Look out. I do crazy $h!T like a WOD under the influence LOL
Cookie- mamacita, how are you post surgery?

m/30/200
As rx: 13:31

Brutal, even scaled down.

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

19:06 - still had to use the green band for pull ups.

----------------------------------
28yo/M/5'11"/222#

As rx´d

6:41

Rx'd
added 25 lbs DB in each hand for the walking lung
forgot to time it, around 20min

M/46/6'/175/7500'

25 tele lunges
21 Pull-ups
21 GHD Sit-ups
25 tele lunges
18 Pull-ups
18 GHD Sit-ups
25 tele lunges
15 Pull-ups
15 GHD Sit-ups
25 tele lunges
12 Pull-ups
12 GHD Sit-ups
25 tele lunges
9 Pull-ups
9 GHD Sit-ups
25 tele lunges
6 Pull-ups
6 GHD Sit-ups

16:48

M/6-2/206/58
28:32
three minutes better than last time

switched to crossfit football after 2 years of following the main page WOD and HOLY @#&%! I'm perpetually sore. The WODs are incredibly intense and i'd reccomend it to anyone who loves metcons and is looking for a little less long distance running and intead wants more size and more explosive power and strength.

Rest day #2 for me: supposed to play basketball but its pouring. Additionally, the gym is closed. POW!

M/36/177cn/70kg

21:00

Deadhanging Pull-ups
Unanchored Sit-ups

M/29/165

As Rx'd: 7:45

Did it unbroken. I think I could have went faster with the lunges though!

12:54 as RX'd

30/m/195

14:43 as rx'd.

butterfly kips.
ghd sit-ups, only to parallel.

12:56

16:35

22:02

I'm still boggled over the time. Granted I'm not an elite level crossfitter, I however seem to come mid pack with a 740 CFT and 8min grace.

I didn't go into the gym today so the pullups were more dead hang than kipping on the doorway pullup bar. 1st set made it to 15 then stayed around 6pus per set.

Situps were anchored abmat and unbroken and my lunges were unbroken. I don't know where I could make up ten minutes in this workout other than literally running thru the lunges and being able to do full kipping PUs and keep them largely unbroken

I'm disappointed but I worked hard and was breathing hard at the end so at the same time, I'm happy.

Oh and surgery for my hernia on the 26th, I'll be happy to kiss this sucker goodbye.

As rx'd: 15:13

cfwu
WOD
100 ft lunges
sub 18/15/12/9/6 pull ups and situps
9:40

M/23/6'0"/175

14:47 -- Too much space between sit-up bench and bar.

17.25

15:05 as Rx'd
Just comming back after 2 weeks from being sick.

17.25

F/35/5'4"/123

scaled pullups with medium resistance band

11:55

12:50 Rx'd

Rx'd 12:58, Wish I would have started with more intensity.

11:49 rxd. Estimated the lunges, did the back wall of the gym it came out to about 27 or so lunges which seems right based on my height

m/44/5'7"/172

as rx'd - 13:27 That was fun (in a CF sort of way)!

as rxd: 24:55....last time 37+ mins...very happy with that!

Does anyone have a video of say like 10min or under? This is the first time doing the WOD but I did all exercises unbroken. Only exercise that could be faster would be the lunges, but it would compromise the form. I would like to see a video of the speed demons if there are any. As stated before mine was 12:50. I could probably break 12 next time if I really hurried from lunges to pullups. I lost no time from pullups to situps because I literally dropped to my back. Great transition.

M/23/5'11"/170

As Rx'd: 19:49

As Rx'd 15:02

As RX'd 6:26 (PR)
Previous 11:39

16:40

#235 Jakers:

Are you serious? You got me by 5 seconds!

Nice work dude.

M/39/5'6"/188

23:43

I can't even imagine doing this workout in under 20. All pull-ups broken into two sets until final set. No long rests anywhere... just pauses to catch wind. Some people under 10 MINUTES? Bionic.

M/35/178

as Rx'd: 10:50

GO Jakers GO Jakers...

9:13 (PR)

CTB pull-ups, AbMat sit-ups

Done at an elementmentery school near Denver University..

58/M/200 - 18:20

48/F/125 - 18:58

Not bad for just having come from sea level yesterday.

As Rx'd 11:55
80lbs assist on pullups.
30x lunges = 100ft
6'4" 220lbs

ah.. well I just noticed the spelling above. I guess the altitude has gotten to my brain.

bw 165

last time 10:51 as rx'd

this time - deadlifts
315x5
360x3
400x8

As rx:

13:15

Walking lunges on pavement. Was careful not to ding my knees up to badly.

Did this one up in Akron at CF Legacy with Brian. Absolutely awesome coach who helped me work some holes in my squat and snatch.

As Rx'd 12:36

38M/5'10"/165#

Warm-up: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU (70# KBS instead of PU) 1x15.

As Rx: 10:04.

Cool-down: PNF of hamstrings; static stretch of quads.

Off PR by 1:10. Strict pull-ups; AbMat sit-ups.

Time: 18:06

workout done at home

M/21/5'10"/160

As rx'd 8:26
Lunges were the limiting factor.

13:30 Rx'd

started at 15/ jumping pull ups
Time: 12:12

M/24/153 GregAwu

As rx'd - 11:40

Rx'd
Time: 11:43 (PR)

I think 6 or 7 min on these aren't possible without piss poor form. If you want to show it too us on a video, please post but I'm pretty sure we'd all LOAO!

32/m/190

as rx'd

11:21

as Rxd
8:34 , PR
last time was 9:54
i wish this wod had a name :)

Scott m/49/210/6'
Assisted band PU's
Ab-mat sit-ups

14:31

as rx'd (AbMat situps)

time = 9:18 (PR by 2:33)

M/29/6'/195
9:48

19:35 as rx'd

I'm surprised how many people say the lunges were the hard part, you've got to be solid for 81 pullups to be an easy part.

19:26 with crunches M/40

as rx'd
time: 14:09

F / 38 / 64"

14:43

btw: 154

11:24 as rx'd. last time was 22:12 w/ 100 step lunges instead of the 100 ft.

8:33 (pr) even though I had to slow down the situps to keep pukie at bay. Played too hard last night.

8:33 8:48 8:58
rd1 :36/:29/:29 :33/30/34 35/30/33
rd2 :38/:27/:29 :37/29/32 42/29/31
rd3 :40/:24/:26 :44/28/41 43/25/28
rd4 :44/:23/:23 :35/20/26 42/21/21
rd5 :42/:16/:16 :42/16/19 41/16/18
rd6 :39/:10/:11 :40/12/11 42/12/10

Subbed jumping pullups for pullups after the first round, and did a 2 mile run to kick off.
Run: 12:05
WOD: 9:49

Subbed jumping pullups for pullups after the first round, and did a 2 mile run to kick off.
Run: 12:05
WOD: 9:49

Did 100 yard lunges instead of 100 feet. Oops. No wonder my legs fricken hurt!
22:37

As Rx'd 16:56

Everything unbroken
kipping pullups
unanchored situps
About 32-35 lunges/100'

Tore a big chunk out of my hand and the legs still feel like jello. I can't get enough!!!!

Streched after and worked on HSPU's. Did 2 ladders of five. They're getting there!!

M/23/200/6'3"

13:50 - I had to split up the pullups after the first set. 30 lunges (15 each leg) were my 100ft.

As rx'd 16:56

all unbroken
kipping pullups
unanchored sit ups.
32-35 lungers per 100'

13:15 scaled up to:
100ft walking lunges
Chest to bar PU's
GHD's

then stretch:
Glute,Hip- knee to chest stretch L/R
Bridges

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

m/38/76/195

14:35

MomOf3, you sure you weren't at my house last night. I had 3 Moms of 3 and one of 4 drinking with me out front. Apparently, it was a rough week. Margarits, wine, beer and more wine. Today was rough.

as rx'd 6:26 (PR)
previous 11:39

as rx'd 6:26 (PR)
previous 11:39

19:52

With GHD situps.

m/42/162/6'
8:20
Last time: 8:06 - a little slower, but just over a cold

f/33/140/5'6"
20:02
sub band assisted pu
Last time: 32:42

Wesley 20:20

Dad 18:21 100'/15/15 down to 6/6

18:24. subbed 20 pushups per round for pullups b/c did at home.

32/m/70"/215

14:41 rx'd

11:11 rx'd

13:47 as rx'd (PR)

previous - 15:31

22/m/6'0/181lbs

stationary lunge x35 = 100ft walking lunge

15:15

I'd been looking forward to this one all day.

As prescribed:

12:29

M/33/5'10"/210

I'd been looking forward to this one all day.

As prescribed:

12:29

M/33/5'10"/210

16 min (about, forgot to look @ the clock when finished.)

PICK IT UP SLACKER!!!!!

m/40/74"/220

33:17 Assisted Pullups

17:35 ... bad :(

as rx'd:

7:10 PR

12:06 rx'd

This one was all mental

26:06 as rx'ed

14:00

as rx'd

m/35/5'8/152

as rx'd all unbroken 8:10 pr by 44sec.

M/43/185/5'9"
As Rx'd 17:30

this time 12:59, last time 14:25.
Same tour around basement for lunges.

25:24

12:25
m/40/175

50 lunge steps (not walking)
21 pull ups / 21 GHD sit ups
...18..15..12..9..6...

15:51

Started with a Dead lift warm up then moved into heavy dead lifts. 135x5, 225x3, 315x1, 385x1, 315x1, 315x1, 315x1, 315x1, 315x1, 315x1. I could have gone heavier but I need to make myself slow down on my dead lift because my lower back is weaker than it used to be. My legs and upper back want to do 405+ but I am taking it slow. All of the dead lifts were fast and felt strong. 2-4 min between sets.

26 min flat for the WOD. I could have gone faster by 3-6 min but my rhythm was broken with distractions. More focus next time so there will be now excuses. Subbed standing lunges for walking lunges (I used 34 because my lunges are about 3 feet in length so that works out to 102 feet). I split my pull ups into 1/2 pull ups and 1/2 chin ups on all sets to hit the different angles and hit my biceps harder. I am finally getting the kip down. All pull ups and chin ups were kipping. I am really excited for the next high volume pull up WOD since I can kip now. Sit ups were feet unsecured. I finished with lots of energy but didn't have time for any additional work. I will hit some abs and dips tomorrow.

10:00 PR

Knocked off 2:12! Yeehaw! Unlike most met-cons I wasted no time gasping for breath, so all I can do next time is walk faster and do the situps more quickly. Avg. HR 169, peak 185, rec 66. Way to go Dave and Belinda--everything's harder up there in the thin air.

As Rx'd: 12:28

PR by 42 seconds.

30 yom, 185 lbs

11:35 as rx'd

8:54 last time

12:23, as RXed. Up from 11:06 previous effort.

13:02

as Rx'd

8:40

4:25 PR-ed by 2 minutes

Hampered a bit by a cold, and sore upper body due to 200 burpee a day challenge for 30 days (currently in the 28 day). Zone diet going well though. Body fat down to 4.4%, with a bit more to go. Lunges were limiting factor, but chest to bar pullups went well. Situps done with 35# plate behind head, feet not anchored. Oh, the weather played a factor. It was 110 degrees and about 80% humidity in southern Florida. Will improve a bit next time.

3-2-1 blow

m/25/5'7"/165

7:01 as Rx'd

As rx'd.
Situps unanchored.
@ Fitness Center
14:56 pr

M/23/190/5'10

I changed the workout a bit based on a desire to go swimming. I did this instead:

Walking Lunges(through water) 100ft each round
Swim Back 100ft
42-36-30-26-20-14-10 push-ups
21 situps

Didn't bring a stop watch so it wasn't timed. I'm guestimating around 15-18 minutes to complete. Coming back after a little time off, so looking at hitting this first week at half intensity.

First day back on Crossfit in 3 years.

M/25/178

36 min (assisted Pull Ups)

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

Last time as Rx'd 17:50

This time as Rx'd 18:14

Hmmm don't like being slower but I felt real good doing this WOD especially considering I was bending and squatting most of the morning as I was placing 1.5 tons of 4x8 river rock around the pool.

OooRahh CrossFit

evening:
Three 8min AMRAPS with a 3min rest in between. Courtesy of CrossFit Jax.

1- 4 hang squat snatch
6 box jumps
2- 4 push jerks
6 chest-bar pullups
3- 4 thrusters
6 burpees
*all with same weight on barbell (95lbs)
1=10rds
2=12rds
3=9rds
tot=21rds

box jumps @ 30"

I remember this being pretty tough last time, this time it was still tough but I think mentally I was able to handle it much better and pushed through for a huge PR

Last time as RX'd: 16:38

Tonight as RX'd: 11:48 (almost 5 minutes better!)

Cluck cluck cluck

sb'd 35 lunges in place
9:34

33/M/6'00/185

11:52

:55 slower than pr.

(96 Degrees at time of WOD)

1538

12:34 as rxed (pr by 2 minutes!)

12:24 as rx'd

first time back in 3 weeks after vacation to the orient. PR- by 6 minutes. Hmmmm think the 45# vest for pullups may have been a bit much. As well for th lunges. I do think mentally I was tough. Maybe tougher next time. Though I've improved a lot in the recent weeks. Thanks to Coach, my inspiration and motivation for all that I do. He is too awesome for words. My reason for living.

5:45 as rexd. Should be able to go sub 5 next time. Oh by the way, it was 97 degrees at time of WOD, and pouring down rain.

28/m/65"/156lbs.

As rx'd:

13:06

wu x 3: 500 m row, 10 burpees, 10 K2E's

Not as RX'd. Did a slight variation. I forgot to write it down and went off bad memory. Also, added push ups as I always do on this one.

18: pull ups, anchored sit ups, push ups
100' walking lunge
16: pull ups, anchored sit ups, push ups
100' walking lunge
14: pull ups, anchored sit ups, push ups
100' walking lunge
12: pull ups, anchored sit ups, push ups
100' walking lunge
10: pull ups, anchored sit ups, push ups
100' walking lunge
8: pull ups, anchored sit ups, push ups
100' walking lunge
6: pull ups, anchored sit ups, push ups
TIME #1: 15:47
100' walking lunge
TIME #2: 16:54
4: pull ups, anchored sit ups, push ups
100' walking lunge
2: pull ups, anchored sit ups, push ups
100' walking lunge
TIME #3: 19:52

Time last time was 18:58 with GHD sit ups. Not exactly apples to apples, but I did all sets unbroken this time.
I'll call 15:47 a semi PR.

11:08

32/166/5'11'
Ran 5.5mi
19min45sec

45m/195
19:14

used rings for pull ups.

M/34/171lbs/5`8

15.50

Subed in Pushups instead of Pullup's (Bad idea where as pushups are not a good switch but I have no pullup bar YET)

Other then that, 16:23

Not great, but I am rather tired at 10:30pm EST

Cant wait to do it with a pullup bar to see the difference in my time. I am sure it will go up. Still novice in CrossFit

as rx'd

11:16

PR be 21 sec

M/34/6'/175

As rx'ed, 17:45

M/33/5'9"/164

As Rx'd

14:56

m/29/6'/165

18:17

little disapointed about today's wod. first time timing this workout (2nd time doing it). need better pull up bar, have been doing mine in park w/ low bar and wide grip making it very hard to kip. pull ups were limiting factor all sets were broken.

Today= 17:25
4/7 = 21:23
2/27 = 25:06

I'm really digging my progression.

22 / M / 5'9" / 135lb

32 lunges per 100ft, sit-ups unanchored on the floor

Last time 24:33

This time 22:50

Sweet. My grip is wrecked, though. I could barely pick up the pan when I was cooking dinner.

F/127/5'9"/36

Today was insane. I wanted to try Fight Gone Bad with a little workout group that I have - we only meet on Sat. - so we did it but I couldn't count reps and keep time so it was somewhat a disaster, but I just tried to give it everything and forget the reps. Really wanted an intense workout. It was effective, to put it mildly. Then my Bestie and I went and tried the WOD for today. Had to use a band on the pull ups - my grip is still a mess - but got it in 13:10. Was really happy with the time, esp. considering that we did this about 30 min after FGB. What a Saturday! I'm out - have a great night everyone!
Scrat

As R'xd 10:46. My first time for this WOD whoo hoo

33 steps walking lunges
pull ups as rx'd (chest to bar)
gh situps

14:43

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

As rx’d: 13:43
Foam roll after
Compared to 090406: 14:12

44/6'1"/185

as rx'd: 9:30.

24 min. Ehhh.

3 rounds:
30lb dumbbell single arm overhead walking lunge, 32 steps
pullups (21, 18, 15)
decline situps #2 (21, 18, 15)

3 rounds:
walking lunge, 32 steps
pullups (12, 9, 6)
decline situps #2 (12, 9, 6)

12:42 6/13/2009
12:12 4/5/2009 (30 steps)
13:14 2/26/2009 (30 steps)

12:40 approx.......did I skip something?

PB&J
Did you do GHD? If you did you win. If not...crack me a beer.

s'more
Thanks for the cheers. I'm really not worthy. But the WOD your brother and you and nelson did today. I don't want any part of that. You really shouldn't post that to the board. I don't want Coach getting any ideas.

ouch, this is the first crossfit workout I have ever done. Took me 25 mins and I only got to the second set before i was on the ground. AWESOME!

f/26/155

12:00

m/25/174

12:47

We finally measured out 100ft - got to do significantly fewer than our usual approximation of 50 lunges!

m/40/5'4"/140

11:35 (PR by 0:32)

- ab mat situps (feet anchored)
- measured 34 lunge steps to be about 100'
No broken sets, and practically no pauses between exercises except for one 8-10 sec gulp of water before the 4th set of lunges and the few steps between the pullup area and the grass where I did the lunges.

m/29/62kg/166cm

As Rx'd 8:24

f/30/64kg/166cm

14:03

Pull ups with med. band and knees to elbows (7, 6, 5, 4, 3, 2) instead of sit ups because of dislocated tail bone during birth of son 8 weeks ago.

m/22/180

15:21

Just started Crossfit 2 weeks ago and I'm loving it. Probably would have done a little better if we hadn't run 6 miles through the valley first. Looks like I've still got plenty of ground to make up before I can get in the 12 min range.

As RX'd: 11:00 flat.

13:58

M/30/5'9"/180

11:50, first time I've done it, killed the quads.

CrossFit Warm Up

W.O.D.

11:19 as rx'd

m/24/160#/5'7"

knee still hurting. I think one more cycle off should heal it up. Did my own WOD today aiming to not involve my knee

For Time:
100 PU
100 Push ups
100 dips
100 hanging leg lifts

Did 5x10 of as rx'd
Did 5x10 of jumping PU/kipping PshU/jumping dips/knee tucks

Time: 26:40

As rx'd, but performed pullups on a bar with sloping handles and connected to a stand, which was a lot harder.

26:39

12:21
M/38/165/5'11
man crossfit is good for your marriage!!

From Taji, Iraq

As Rx'd

12:54

Not good, but not bad

Doc K

m/32/180/65"

Made own pack scaling
5 rounds
started on:
100 ft. walking lunge
18 jumping pullups
18 situps

...

Bob: 19:46
Jess: 19:20

As RX'd 14:26

CFWU
situps on steep decline

WOD
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

28:10 - ran out of time to finish.

sub 30 lunges = 12:05

9:37

33/M/160/5'10"

as rx'd

18:30

As Rx'd

Me: 12:33
Janine (sister): 17:12

Easy enough I suppose. I know my glutes are gonna feel the lunges tomorrow, always do :)

think doing it in the middle of the day in this Iraq heat was a bad idea..and i think my lunges were more than 100' oh well took about 27:00 kipped the hell outta the pullups..still not my strong point

35/m/6'1"/208lbs

13:40

Perfect WOD after a very long 12hr shift...not to long and not to short.

TIME: 13:37
kipping pull ups, anchored sit ups

DO WORK!!!

M/40/188

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

14:52 - i didn't notice until now that i'd lunged 100ft and 3 pu/su too much...damn!

M/40/185

Modified to compensate for walking cast on broken left foot: 12 single-leg lunges subbed for 100 foot walking lunge.

13:58

Precisely two minutes slower than the last time out as rx'd.

More better faster

M/39/200/5'10"

as rx'd=15:43

Done w/ bad knee carefully. Did extra situps by mistake each time. Did standing lunges x 35/round which = about 120 feet. Felt really good about workout since knee is hurt. Pullups were unbroken on the first set (did all 21), second set at 12, third set at 10, 4th set at 10 and unbroken on the rest. All situps unbroken and only stopped a couple times on the last couple rounds of the lunges. Overall, it was a good workout, even though it was only a couple a seconds faster than last time. I believe if I had a gym I could do walking lunges I could carve about 1 to 2 minutes off easy. Standing lunges are much slower.

14:30
sit-ups with feet anchored, across bench to at least parallel with some below

24/m/175

as rx'd

9:32

16:53

as rx'd

9:44

M/38/5-10/195

As RX'd: 11:37 (PR), beat last time by 3:09!

Think I can cut more time off if I move my lunge walk area closer to my pull-up /situp station. Kicked butt; quads were screamin.

Semper FI!

10:19 - same as last time. Close quarters made me break up the lunges too much

as rx'd

15 min

M/32/5-6/171

As RX'd: 20:23
first time...

age 19 bw 170
8:42 as rx'd outside on bleachers. pr is 7:something

Sunday, June 14, 2009

Jodi (F/30/111)

as rx'd

Time: 9:27 (PR by 24 seconds)

24:30 strict pull-ups.

31/m/5'10"/210

as rx'd

16:48

23:53. I think I was doing the lunges more than 100 ft; I just eyeballed it.

13:49 r'xed

Finally getting to post the results to this workout. I totaly kill the light/ no weight metcons. I will have trouble with Nasty Girls.

9:57 - PR by 42 seconds

Next time I will be under 9:30!

Great workout!

12:35 last time 14:35

3 sets:
Kneeling overhead extensions 77lbs
Serratus crunches 15lbs
Reverse side cable bends 108lbs

m/32/5'9"/169

as rx'd 13:07 (PR by 1:16)

29 min
broken up though all p.u. unassisted

As Rx'ed finally, 30 min

13:10

sub 33 standing lunges for 100ft walking lunge

pull ups not kipping-had to use gravitron bar which sucked!

sit ups anchored

23:43

16:38

10 second PR two days after turning 30. I wonder how well I woulda done if I had not tried to drink myself to death this weekend.

10:16

subbed push ups for pull ups

M28/175cm/75kg

As RX´d

14:22

47 - 6' - 210#

As RX'd:

10:28

m/45/159#

As rx'd. All sets unbroken, unanchored situps, no rest between sets. Concentrated on form on the lunges - Knee to ground, opposite knee directly over ankle, hips forward and parallel.

15:57

as rxd
somewhere around ten minutes....
everthing unbroken except lunges, I turned around at 15 and stalled for a moment each time.

still tough and hot outside

m/24/210/6'3''

as rx'd 12:43

17:21 as Rx'd

100' walking lunge (~30 steps)
kipping pull-ups
unanchored Abmat situps

12:51
un-anchored sit-up

M/49/151/1-1-06

Needed a little different "pull" after yesterday's CF Cleveland PU fest so did hanging inverted plank ring rows. SU unanchored, 100 ft. lunge as Rx'd.

13:36

SU and lunges all unbroken so this may actually be a comparable WOD; ~2:00 faster than prev.

WOD as rx'd,
7.59.
slower again !need to go faster on the walking lunges,too many turns,pull-ups ,flyin,all straight through,faster than last time,so sit- ups must've been slower !
before Oly work,sn pp,sn bal,ohs,p/sn,sn halt.d/l,sn high/pulls,sn d/l.still soooo tight tryin tae snatch,need tae work on my LACK of flexibility !

31/m/6'1"/255

19:20 w/ jumping pull ups.

As Rx'd: 24:50

As rx'd
10:36

M/40/174.5

As Rx'd(ish): 32 total steps for lunges, 16 down and 16 back. Pullups kipping, situps anchored.

19:11, which is 1:29 faster than last time.

f/24/5'4/125

8:51

w/ jumping pu's

Time 13min 10sec

Used lightest band for Pull-ups and Ab mat for sit-ups.

Slightly slower than last time. Trying to work on Pull-ups, had to chase bloke off my Ab mat during work out.

Also did week 2, day 3 of Russian Bench Press, Back Squats and day 19 burpee challange.

Only had an hour at the gym felt as if I was chasing my tail.

Butt is sooooooo sooooore today from lunges.

Good Fun

M/39/196

As Rx'd 15:57

7

Did this in 18:47, killer on the legs! Can you say vastus medialis! Ouch. Tomorrow should be fun. Never cleaned that much so that should be interesting!

Side Note* I workout at Global Fitness in Leominster MA. Any crossfiters in the area interested in training with me?!?

F/35/120

19:23 As Rx'd (chest to bar pull ups)

CFE WOD
20.X miles on mountain bike
untimed

20 mile bike ride, one mile row, two mile dune run.
Practice for M 22 challenge race.

41M/207#/75.5 in

Subbed 25 lunges for 100 ft
Assisted pullups after first 50% or so each time

19:00

as rx'd

13:14

as rx'd

13:14

33/F

12:25 (PR- last time did it in 14:50)
Also did jumping pull-ups

12:18

14.14

8:36 as rx'ed

400 m run
Walking lunge 100 ft.
11 Pull-ups
21 Sit-ups
400 m run
Walking lunge 100 ft.
9 Pull-ups
18 Sit-ups
400 m run
Walking lunge 100 ft.
7 Pull-ups
15 Sit-ups
400 m run
Walking lunge 100 ft.
6 Pull-ups
12 Sit-ups
33:01

14:46 as RXD (outside at a school)

47 - 6' - 210#

As RX'd:

10:28

m/37/5'8"/170

17:56 as rx'd

(2nd WOD on crossfit - love it so far)

1st time doing kip pull-ups. The bar was too low so I landed on the ground each time down. I probably couldn't have rx'd without the one second rest after each landing.

m/38/185

9:20 rxd.

Megan in 16:05 mixing pullups with jumping pullups. Did WOD on beach in Michigan....nice..

m/30/5'11"/180

As rx'd
9:10 (pr by 1:03)

Achieved my goal of getting under 10, now to get under 9.

18:41

2 mile run
15:42
then
100' Lunge
18 Pulls
18 Sits
100' Lunge
15 Pulls
15 Sits, etc......down to 3 Pulls and sits
15:24
Good workout

12.15 as Rx'd

Was hard odn the legs...

As rx'd
24:45

M/40y/68"/157# GEORGE
As Rx'd.

02/26 14:10
04/06 15:05
06/14 13:06

36/m/6'/175

9:42 as rxd

28/m/5'10/177

16'39" as rx'd
(ran 10k this a.m., fought apartment fire in 96 degrees yesterday)
wife did jumping p/u- 13'27"
27/f/5'7"/146

first postings

14:53. Did it in 15:39 last time.

M/31/6'3"/205

Subbed 105# bent over rows for pullups (no bar) and added pushups immediately after the rows.

26:24

cfwu -pu's

22:25 (unanchored situps)

GHD sit ups, otherwise as Rx'd

14.24

18:36

With inclined situps.

23:48

13:34 as rx'ed - First workout back in 2 weeks. Gave the knee some additional time to heal.

Chewie - 18:13 as rx'ed

30 steps for lunges

12:38

WOD - 10:11 (PR by a minute!)

M/34/6'/175

As rx'ed, 15:46

48 m 5'10 199

as rx'd 16:30

cfwu x3 sans pullups

15:41 w/ghd situps

1:05 PR

27m 6'5" 220#

M/31/5'10"/187

as rx'd:
10:37 new PR by FAR
Fausti 8:37
Rene 10:00
First time working out with these two killahs, must of helped. Elliot is mad.

as rx'd

13:14

subbed 35 alternate lunges for 100ft

14:18

10:08 as rx'd

M/ 35/ 130 lbs/ 5'-6"
As Required: 10:53
My legs were pretty sore after the hang cleans yesterday afternoon, as well as my back (I was concentrating on flexing my lats as coach B. mentioned) and although it's good for the lift/ movement, my lats were really sore this morning.
Not bad... fun workout.. I did this one about 2 1/2 months ago and although I felt it still more in my legs than anything else, my time dropped by quite a bit.

as rx'd
17:22

did 33 lunges per turn
haven't worked out in 2 weeks

10:04(PR)

Forgot watch, clock in gym was busted. Around 10:00-10:30 as rx'd. Last set of lunges was a beeyotch.

As Rx'd:
2:22
2:08
2:01
1:55
1:42
1:30
Total
11:41

As Rx'd

8:50

m/26/175/5'10''

m/39/158
14:15 as rx'd

22:14 as Rx'ed
21 and 18 pull ups broken into 2 sets, all others unbroken.

JD: 17:10 (PR by 3:30)
Mex: 23:21

m/15/130

Exactly 10 minutes. Smashed my chin on the bar on my 4th set, mouth is all bloody, but i finished.

as rx'd: 8:35
PR by :14

Missed

145lbs?/32yoa

as Rx'd

11:28

as rx'd

17:15

as rx'd 10:11

m/178cm/89kg/33y

13:45
last time 22:45, felt exelent
almost everything unbroken

As Rx'd: 13:21

CFWUx1
12:52
Matt slowed me down waiting for the pull up bar. 25 seconds slower than last time.
100 ft measured beside the house.

Matt: 13:41

As rx'd unanchored V-situps

9:36pr

As rx'd 9:36

unanchored V-situps

Playing catchup today, did this WOD that I missed on Sat.

13:00 Even PR by 2:29

m/22/165/5'11"

As rx'd 15:24

f/20/130/5'7"

Scaled to 75' lunges and jumping pullups
21:55

Now that I think about it, I was taking about 36-38 lunges at a time...next time I'll measure the distance because I think I went a little far.

Ended up subbing jumping pull-ups at 12.

19:20

Mod with 90# PUassit.
3:19/4:41/5:00/4:02/3:17/2:43 (18s/15s tough!)
Total: 23:04 (158/169)

Getting there with PUs...

as rx'd
12:27 pr

completed
18:58
assisted 40 lbs for first three rds of dips...

as rx'd 20:02

15:34

21:34 as rx'ed

m/218/34/6"0

As RX'ed in 20:35 (New PR)

previous best was 24:03.

M/27/5'11"/195
8:45.9 (New PR)
previous best was 16:14

As RX'd with 30 lunges/100 feet. Didn't have a watch on it, but best guess on the wall clock puts me about 17:00 give or take. The walk between the equipment and outside for lunges added some time for sure.

m/24/6'1''/180
as rx'd
9:31 PR

M/32/5'4"/141 lbs
As rx'd
7:14
6 seconds better than last time

M/32/1608 6'1

12:44 rx

16:40

As rx'd: 14:02. (previous 14:36).

17 lunges each side = 100M. sSitups on GHD.

m/40/6'0"/190

13:35 (24 sec over PR)

14:00 with jumping pull ups

F/41/5'4"/139

with back knee kissing ground, jumping pull ups and unanchored Abmat sit ups
19:38

Last time was 14:35 I think sit ups were anchored and pull ups were band assisted, not sure why this time was SOOOOooo slow, ugh...humidity, allergies, excuses excuses yada yada

M/32/148lbs/5'5"

As rx'd
7:49

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

as rx'd
subbed ghd sit-ups

22:15

quit 5-6 min in, halfway through the 15 pullups, left thumb ripped first, then right pinky and a half dollar sized palm rip forced first aid.

F/45/5'2"/130

am
cycle to work 30:07 followed by 090613 WOD
lunges - stationary alternating legs (36 total for 100 ft equiv)
pullups - assisted with red tubing
situps - unanchored

16:06 (PR) Last time was 18:30

pm
cycle home 36:32

m/23/160/5'9"

10:01 as Rx'd

m/23/160/5'9"

10:01 as Rx'd

M/27/75"/206

M/30/168

Wod done as rx'd 8:43. Note, I did have 3 days rest before doing this:)

13:03 (chest to bar P/U)

7.34 as rx'd PR by sec

as rx'd

12:15

11:55
did 33 lunges for 100 ft

Niki did 16:30
scaled

m35/170/5'8"

as rx'd 16:10

m/32/230/68"

as rx'd 19:18
not my best, I was not feeling it today.

15:55, as rx'd

M/24/185/5'11"

added push ups along with the pull ups and sit ups.

22 min.

14:41

M/36/180/68"
as Rx'd
13:00

w/ GHD Sit-ups

Time - 14:39

15/06/09
M/33/80kg
32 lunges = 100ft
In the gym
Anchored sit-ups
10:44
(Previous attempt, 06/04/09, 13:11, at home)

M/23/150
19:34

10:03
4x100 ft lunge
15,12,9,6 pull ups & sit ups

as RX'd

26:06

Chinchen m/30/180/75"

12:33 (pr - 12:12)

Gunnar

9:40 (pr - 8:58)

35M195

22

36f123

14

as Rx'd: 15:30 (PR) beat my old time by 4:00 min!

5'8"/39/157

9:27, as required

9:27, as rx'd

As rx'd:

13:31

11:38 rx'd
not a pr, lunges were slow and had some little breaks. situps sucked. need to transition better next time.

27/m/155

15:33

Did this with duey, so had to wait sometimes, but didn't rest too much

m/53yrs/5'10'167

14:10

22/m/160

23:11

M 34/137/5'7"

As rx'd: 13:43

As rx'd - 15:01 PR by 3 minutes. Nice.

13:33

13:18 (PR - last time was 14:54)

19/6'0/170. As RX'ed 12:30

32/m/165

as rx'd 12:01

m/ 26/ 200/ 74"

As rx'd: 11:23

PR by 1:43!!!

Emile

m/28/83kg/6'2

Standing Lunges (no space)

First time: 15:39

(Poor. Do better next time. Too slow on lunges. Target = 13:??min)

Rx'd 14:41 (pr)

12:07

Tore my achilles last week so just got to this today.

I felt like I was moving pretty quick, lunges were all unbroken and form was good. Pullups were assisted but barely broken and situps were all unanchored and unbroken. That being said I came in at 19:12. So I either messed up in timing this or did a lot more than 100' worth of lunges.

If this was indeed an accurate time and distance then I just don't see how it is physically possible (as in laws of thermodynamics) to pull this off, keeping good form, in 6 or 7 minutes, much less sub-10 minutes.

14:38

14:48
rx'd chest to bar

did this as r/x apart from I did the lunges at the end for reasons of age and poor memory.

12.25

did as described 29:18

M/24/184

As Rx'd:
9:40 PR

as rx'd

10:26 (pr)

m/25/5'8"/150

CFWU x 3

as Rx'd: 10:51 (10:38 last time)

Craig as Rx'd: 15:29

Done on 6-16 at CF DC with SpiderChick.

1/3 CFWU
11:24.

Had a ways to hump back and forth from the b-ball court back up to the pullup bars. No sets broken. I suspect with a better setup that's under 10 mins. We tied.

Great job, Karen. Thx for the hospitality.

Dale

M 19yrs 193lbs

16:03 chest-to-bar

15:43

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

19:53

50 seconds faster than last time despite mountain biking in North Carolina all weekend. My whole body is still tired from that!

18:15

@thesweatbox

10:16 new PR!

15:18 as RXD

28/M/140

As rx'd, 13:44. Last time I did this with 30 lunges standing in place due to space constraints, turns out that it actually takes me 40 lunges to cover 100' which explains why I was faster last time. Not to mention that it's harder to do walking lunges than stationary lunges, as I learned today.

F/38/135 today(water)/5'4"

Started with 5x5 squats:
105x4 folded a bit.
Rest at 100 lbs.

Then WOD. 19:37. 1 min slower than last time. Think I did some jumping pullups last time, but not sure.

18:45 as rx'd.

M/53/142/5'8"

11:27 as Rxd

18.18

m/220/28/6'1"

13:31 pr by 1 min

Helen

7:52

Helen

7:52

10:41 as rx'd (standard situps)

M/33/194/6'

As rx'd
13:58 (GHD situps)

28/m/79kg

7:20

F/24/145
18:58
That was fun...but I definitely have some work to do!

13:53

13:53

m/29/73/181
As Rx'd
15:16

15:51....slower than last time but I did 33 reps for standing lunges. not sure why this is slower,felt like i was moving faster this time.

Wu- 3x 15 supermans, squats, samsons

22:43

as rx'd
14:07 PB by 4 mins

25 Walking Lunge
15 Pull-ups 6 Jumping Pullups
21 Sit-ups
25 Walking Lunge
12 Pull-ups 6 Jumping Pullups
18 Sit-ups
25 Walking Lunge
9 Pull-ups 6 Jumping Pullups
15 Sit-ups
25 Walking Lunge
7 Pull-ups 5 Jumping Pullups
12 Sit-ups
25 Walking Lunge
6 Pull-ups 6 Jumping Pullups
9 Sit-ups
25 Walking Lunge
4 Pull-ups 2 Jumping Pullups
6 Sit-ups

35:00 minutes

25 Walking lunge
15 Pull-ups, 6 Jumping Pull-ups
21 Sit-ups
25 Walking lunge
12 Pull-ups 6 Jumping Pull-ups
18 Sit-ups
25 Walking lunge
9 Pull-ups 6 Jumping Pull-ups
15 Sit-ups
25 Walking lunge
7 Pull-ups 5 Jumping Pull-ups
12 Sit-ups
25 Walking lunge
9 Pull-ups 3 Jumping Pull-ups
9 Sit-ups
25 Walking lunge
4 Pull-ups 2 Jumping Pull-ups
6 Sit-ups

35:00 minutes

25 Walking Lunge
15 Pull-ups 6 Jumping Pull-ups
21 Sit-ups
25 Walking Lunge
12 Pull-ups 6 Jumping Pull-ups
18 Sit-ups
25 Walking Lunge
9 Pull-ups 6 Jumping Pull-ups
15 Sit-ups
25 Walking Lunge
8 Pull-ups 4 Jumping Pull-ups
12 Sit-ups
25 Walking Lunge
6 Pull-ups 3 Jumping Pull-ups
9 Sit-ups
25 Walking Lunge
4 Pull-ups 2 Jumping Pull-ups

35:00 minutes
6 Sit-ups

6'2'/190/31

As rxed except did an extra 50 ft in walking lunges. approx 100 ft distance between pullup bar and lunge area.

17:32 - with a brutal cold - pathetic excuse

Promise myself I'd start back easy after 2 weeks off for vacation, so cut out the first round of 21, time was 10:15. Rx'd PR is 12:28.

mixed 55lb assisted pullups with regular

about 30 min

28 m 197

17:41

M/43/6'0"/175
4 trips of basement for 100ft lunge
14:00 exactly!

24/m/5'7/159#

Approximated 100' again.

16:12 (pr by 12 seconds)

m/30/6/200

17:43 as rx'd

Kipping PU and unanchored situps

rxd 9:08

scaled down to keep up intensity.
100 ft walking lunge (8 each way)
21 pu, su
100ft walking lunge
18 pu, su
100 ft walking lunge
12 pu, su
100 ft walking lunge
6 pu,su

25 minutes

Puppy scaling,

34 alternate lunges
15 pullups
15 situps
34 lunges
12/12
34 lunges
9/9
34 lunges
6/6

5:55

m/27/172/69.5"

as rx'd

9:21

24/m/6'7/225

Bum left shoulder, subbed jumping right-armed pullups for normal pullups.

22:20

14:30
did 25 walking lunges, didnt measure 100ft

15:43 as rx'd

I'm psyched about this time. Know I could have gone faster on the lunges though. Distance on the lunges was a little long too.

WOD as rx'd:

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

13:48 (0:10 slow)
Have v bad DOMs in back and shoulders from HPC 2 days ago. PU were painful.

Warm-up:

10 x Better Full Range HSPU work
10 x C2B Pull-ups
10 x Back Extensions on Bench
10 x Sit-ups on Bench
10 x OHS, 135#

WOD As Rx'd:

9:10

A little confused by the time. I'm confident I was moving faster than last time. Limiting factor was by far the lunges. I think two things happened: I stalled somewhere and didn't realize it during a transition (ie. brain fart) or I miss-measured the lunges last time and went too short. Time on previous attempt was 8:47.

13:35

13:09

Mark: as rx'd 11:33

Theresa: pulled hamstring having fun at Oly cert.

500m row -- 2:04
CFWU x 3

WOD as Rx'd: 15:34

Lost a few seconds each round to get to and from lunge-able area at gym. Thought I did pretty good until I saw some other times! Pulls and situps not bad, but lunges started to take their toll by the 4th round. Great workout!

As rx'd

10:51

as Rx'd
12:30

One of my favorites so far.

As rx'ed + a final round of 3s, under 15 minutes.

subbed dips for pullups.

18:27

first time doing walking lunges. did them in field of mud. fun.

As rx'd 22:46

Jules w/jump pulls @ 23:23

25:16
Jumping pull-ups at the end. Otherwise as rx'd

EJ
M/36/168
11:45
EJ

22.m.135.65"

as rx'd
23.m.137.65"

as rx'd w/GHD sit-ups
17:24 *I think... watch is in the shop getting fixed

Last Time:
16:52(PR)

As Rx'd

17:02

Previously 15:14 @ park in R.H.

Prior to that over 19 minutes in studio.

m/35/5'9/173

CFWU - 3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener.
12:54-PR
Pretty good job on lunges. Not much pause at all between any steps.
4/6: 13:24
2/26: 13:54

Endurance: only 2X5 instead of 3X5 on treadmill.

32/m/#230
rx'd 12:58

M/27/170
Not sure how or why but knocked about 7 minutes of my last one.

10:57

M/33/71"/177

As RX'd except jumping pull-ups

19:24

WU
14:45 as rx'd
090413 - 16:01
M/48/188#/72"

WU
14:45 as rx'd
090413 - 16:01
M/48/188#/72"

As Rx'd 18:45
Speicher

+11 minutes.

15:10. The lunges slowed me down the most. Odd.

30 Lunges
21 Push-ups
21 Sit-ups
30 Lunges
18 Push-ups
18 Sit-ups
30 Lunges
15 Push-ups
15 Sit-ups
30 Lunges
12 Push-ups
12 Sit-ups
30 Lunges
9 Push-ups
9 Sit-ups
30 Lunges
6 Push-ups
6 Sit-ups

16:39

30 lunges
15 pu
15 su
30 lunges
12 pu
12 su
30 lunges
9 pu
9 su

10:14

30 step lunges
strict pullups
anchored situps

17:39

@ CrossFit All In, CTB pull-ups, UA sit-ups, 10:45

last time regular kipping PU, 10:59.

BTW ~ 150#

subbed 33 lunges on treadmill

10:05

29/m/190

subbed ring PU and abmat SU: 11:13

30-m-169

messed this up.. missed the 15 set.. long story.

did it in 7 24

then did squat clean and jerks up to 205

then 135 # snatch

then a 142 500 meter row.

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

11:20
-------------------------
Compare to 090406

13:21

as rx'd:

11:29

47/M/184
21:54
Temp 97
Heat Index 108
I was at death's door.

(done 6/18)
24:20...158/175
Scaled reps on pull-ups only to 14/12/10/8/6/4. Sit-ups on abmat.

AL 42/M/68"/170

14:25 PR & about 1:50 off the old time.

16:30 as Rx'd

27:50 with 780lb. weighted assist on pull ups

12:50 as req'd
182lbs/40/M/6'1"

M/37/185/5-10
As RX'd
11:30 PR
old 14:50 28 Feb

18:21

rx'd: 9:18

:33 over pr. done at 0530.

M/32/110lbs
11:05 as rxd

19:57. pullups hanging from edge of roof...a bit slower than from a pullup bar. unanchored situps. 32 lunges/rd.

M/34/190/6'2"

14:47 (18:50 last time)

34 yom 203 lbs

12 situp time was 14:08. Destroyed my last time of 17 something.

As rx'd 19:57

16:46 with jumping pull-ups

mobility warmup

As rx'd
14:27

sdoop
14:40
lat-pulls

13:19 as Rx'd. Disappointed. About 10 seconds slower this time.

35 mins, lunges and pull ups kicked my but

I had to use assistance on the pullups: 80 lbs.

35 mins, lunges and pull ups kicked my but

I had to use assistance on the pullups: 80 lbs.

@ Camp Randall Shell on 6/29

As rx'd w/abmat & feet hooked under basketball hoop base: 12:00

M/33/190

As RX'd

30:27

1-5:08
2-6:12
3-5:25
4-5:38
5-4:22
6-3:42

Did 30 lunges per 100 ft and GHD type situps as before. Previous time was 25:18

Done on 7-3-09, end of round times:
03:41
07:53
12:12
16:03
19:07
21:18
Exactly 4 minutes better! GHD situps were the worst.

9:04 - went back and did this with a friend

13:07

As Rx'ed: 17:23. Next time will do better.

M/27/6"/172

I scaled up today a bit and did the lunges for the first 300ft with a 45lb plate held extended overhead.

14:10

15.06
used abmat

As rx'd. 11:15.

6 rounds for time of
Walking lunge 100 ft.
7 down to 2 Pull-ups
21 down to 6 Sit-ups
9:35 June 13, 2009

as rxd in 28 min

m/46/180

12:55

38/m/5'11/165 (6/14/09)

14:35

21:07

With GHD situps. 35 seconds slower this time around, but after the thrashing my quads took yesterday, I am ok with that....

Off for a camping/golf weekend at Shilo and Clear Lake, see you all on Monday.

Have a great weekend!

M/38/185lbs
12:57 as rx'd

9:25 as rx'd

27 minutes.

kipping pull ups are cheating.

not sure how people do it so fast because it takes me 1 minute to walk 34 ligit lunge steps.

whatever.

10:03 in a closet, 7:58 last time outdoors.

25/m/171

last time - 9:31

this time - 7:48

as rxed: 13 minutes. 10 second walk/jog between squats and pullup bar.

As rx'd
13:51

As Rx'd, 9:26. Felt good.

M/33/93/192
As rx'd
19:22

Way sore from CFE and yesterdays Karen.
Flew home.

21 75lb. Thrusters
Run up & down 3 flights of stairs.
21 Pull-ups
Run up & down 3 flights of stairs.
21 Sit-ups
18 45lb. Thrusters
Run up & down 3 flights of stairs.
18 Pull-ups
Run up & down 3 flights of stairs.
18 Sit-ups
15 45lb. Thrusters
Run up & down 3 flights of stairs.
15 Pull-ups
Run up & down 3 flights of stairs.
15 Sit-ups
12 45lb. Thrusters
Run up & down 3 flights of stairs.
12 Pull-ups
Run up & down 3 flights of stairs.
12 Sit-ups
9 45lb. Thrusters
Run up & down 3 flights of stairs.
9 Pull-ups
Run up & down 3 flights of stairs.
9 Sit-ups
6 45lb. Thrusters
Run up & down 3 flights of stairs.
6 Pull-ups
Run up & down 3 flights of stairs.
6 Sit-ups
3 45lb. Thrusters
Run up & down 3 flights of stairs.
3 Pull-ups
Run up & down 3 flights of stairs.
3 Sit-ups

25:10

24 minutes. I'm a bit puzzled how people can do this on less than 10 minutes. What do you use with your Cheerios??!!

16:10

100ft ~ 34 walking lunges

Lungs were tough after Karen yesterday.

39/M/5'10"/168

42/M/6'/155
lunges 100 ft as listed
pullups 7/6/5/6/5/4
situps as listed

17:57

at rx
13:52
to measure 100' olympic bar is 7' 7x14=98' then just add one lunge and thats your 100'

10:59

M/39/182/5'10"

LUNGES
PUSH UP
SIT UP

9:32

24/m/165lbs/70"

as RXd
9:35