Doesn't look that bad......famous last words

cant wait

looks like fun (i.e. brutal). anyone got a sub for wall-ball shots? no big medicine balls at my globo-gym...

good thing i learned how to kip,this would have taken all day with dead hang pull ups.

#5

"The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different."

Callus is healed. Bring on the pull-ups!

#3 Jonblaze,

It's always that bad bro.

nice journal video by coach

Nice this is going to be good!!

This WOD sounds...great!

I posted this at the end of yesterday's thread, but i figure i do here too for more to see:

i went to local crossfit affiliate today (first time to one). I asked the young trainer dude if they had a pad for the bar for back squats and he told me they called them "tampons". Very ironically, the statement backfired and made me decide he was an utter dweeb as opposed to filling me with admiration for his toughness. Go figure. I guess it's hard for me to understand such statements when I don't feel the need to "compensate".

WOOHOO!!! I get to test my home-made wall-ball some more!!!

#5 I bought the hopper deck and they have "95lb thruster" listed as the substitute for a wall ball...doesn't seem fair I know but maybe its to make up for the lack of having to catch a 20lb object falling towards your face. Anyone else have any input?

Chris Stroud is a stud!

This WOD is gonna suck!

tonf- I don't care if you use a pad or not, but the tampon nickname is pretty funny.

#5
go buy a cheap basketball, cut a hole in it, fill it with sand, then seal the hole and wrap it in duct tape. Bring it to your globo gym and start your WOD then see how far you can get before you get kicked out. Next time try to beat your time.

This is going to be a bloodbath. I'm really excited to do this one.

I assume this is a bad day to start the program?? oh well no pain no gain right??

#15,i believe that faq says to use double the weight of the ball for thrusters.

As rx'd: 10:00 exactly. Where you at Rookie?

Adam #15

it isn't perfect, but the 95# thruster is moving about 4 feet. the 20# ball is moving about 8 feet in about the same time. The ball feels a lot heavier than 20 #'s on the way down due to the force generated by gravity, so extra weight is necessary to get the feel of the explosive wall ball

MikeySFV - hey bro. i'm here. will hit this in about an hour. day behind ATM but will double up with the snatch.

hope everyone is well.

I am planning on making a wall ball tomorrow and wondered what anyone thought about sand vs. pea gravel. Does it make a difference? I saw one on the web with pea gravel and it looked very durable. Any ideas? Thanks!

DOOOSH!! this looks awesome.. and yes, callus are healed..

freddy c,
yeah but wouldn't maxipad be more appropriate?

holy cow, 105 reps of 95 lb thrusters? guess i'll wait and see what the BrandX scaling looks like...

Screw that, 95# thruster does not equal 20# wall ball. I can do a karen with my first break at 50 and cannot do 50 straight 95# thursters much less 45#. Maybe I am a physical oddity, or there is something terribly wrong with my form on either one, but 20# wallball is much easier than 45# thrusters.

Anyway around it my gym is not down with wallball so 45# thrusters it is. Love it.

I only have a 25# med ball. Anyone know how many reps I should sub?

tampon = mildy irritating
maxipad = giggling for half hour

10th day of crossfit, and i can sure feel it in the strangest places...

so, a standard b-ball full of sand weighs about 20lbs (9.07kgs)?
I may be able to do this one in the park!

#29 Adam

If using a 25# ball you should do 40 reps, then 28, then 16.

33 minutes

I think the standard sub for wall ball is 20# dumbbell thrusters (20 in each hand)

somebody should do the 16 feet per second per second acceleration or whatever it is calculation on each of the weights and their respective heights and figure out what the thruster sub would. That somebody shouldn't be me

tonyf #13, I'm not sure what I would call it, but it's not legal in the crossfit games. A few scabs on your back won't kill you.

#29 Adam, If you only have a #25 ball do it as rx'd. It will only make you more willing to get a #20 ball. Last time I did it with a #25 ball.

As for subbing, nothing worse than taking a #20 ball to the chin when your form starts to break down. So use what ever you want and just post accordingly.

This is about my 9th day of crossfit. What do I do if I can't do very many pull ups? I max out around 10 and then look like a fish flopping around on the bar :).

Looking fit some crossfitters in Kokomo, IN. My gym doesn't "do" crossfit.

Thanks for all the good tips!

I'm ready to have jelly for arms tomorrow =D

This is just what the doctor ordered. I feel like we haven't done wall-balls for a long time and I suck at them.

Nice flag Chris.

Freddy is right Chris is a stud and we all miss him up in Tacoma.

Workout looks great too.

kevinp4715 #37--
i would suggest doing your max pullups on each set and then switching to assisted pullups (machine or spotter) until you're dead and then jumping pullups. get through them as best you can. if you need to cut the reps in half and just keep track. one of the beauties of crossfit is that if you track your times/weights/reps, you will see progress in the future as you are sure to have to beat down this monster again! if you can only do half the reps this time, keep it up and shoot for all next time. Welcome to crossfit

get some!!!

***FRAT***

Stroud, you're a bad-a$$!

Playoff Beard Party Bus Challenge WOD #8 RULES:

Rx for women: use a 14# ball for the wall-ball to an 8 foot target.

Order of Merit for the challenge peeps:
1 Scale-up: Chest-to-bar pull-ups (don't go higher or heavier than Rx'ed for the med ball)
2 As Rx'ed
3 Rx'ed Wall-ball and jumping Pull-ups
4 14# ball 10' target for men and 8# ball 8'target for women, jumping Pull-ups
5 Anything else...sorry if you don't have a medicine ball!

Hey everybody, I was on the Training Day website checking out their supplements. What is the opinion on taking this stuff with Crossfit type workouts? I see that the Preseason stuff has Creatine Monohydrate in it. And I dont want to take something that is just going to fill my muscles with water and diminish as soon as I stop taking it. Let me know your thoughts. Thanks

QUESTION!
I'm sure it is a dumb question, but just wanted to know. Crossfit Brand X has the saying "Row faster, I hear banjo music". Anyone want to elaborate?

What is with the saying " Row faster, I hear banjo music" by Brand X? Anyone care to elaborate?

I met Chris Stroud at One World about a year ago and the WOD for the day on the mainsite was 30 Muscle ups for time. He crushed that WOD and it looked like it didn't really phase him. Yup, total stud.

Have Fun, Train Hard,

Billy

#42 & #43 Bean

Have you ever seen Deliverance?

have you seen deliverance?

#42:

Think "Deliverance" bud!

#42, Deliverance is a good movie, you should see it some time. ;)

Looking forward to the workout. My upper body strength needs the most work by far, and this is just what the doctor ordered. Only been on board for about a week and I'm already hooked. Bring on the Wall-ball!

Jonblaze at 5:47 PM

When I first started I wanted a shirt or poster that said
"Crossfit: It looks easy on paper"

Herm:
As it just so happens I got my 20# med ball yesterday in the mail. Yeah. I ordered it in March. Boo. Oh well. My wife told me to order more but I can't wait until Oct for delivery.

And that is a good looking flag. Not as spiffy as a Flag done off a beer bottle (eh Freddy) but pretty spiffy none the less.

Sweet, jakers...right on time.

I'm doing pull-ups on this one for the scale-up to count. Chest to bar. :)

Comment 41 Tango Romeo, "what about supplements"

Well, I'm glad you asked. The general crossfit prescription is Crossfit + Paleo/Zone + High dose Ultra purified Fish Oil. I am of the opinion that this prescription is the optimum (with some adjustments of fat and carb blocks). I am also of the opinion that if you use other supplements you just make expensive pee. I say this after trying every other form of fitness/diet/supplement protocol in my 42 years of existence.

Have Fun, Train Hard,

Billy

#32 - tonf

In terms of work (force x distance) for my height and leg/torso proportions a thruster moves about 42.5" while the wall ball moves about 84". For equal work of a 20# ball the thruster would have to be 39.5# (once again, this is using my dimensions...although unless you're really disproportionate everyone I think would fall within a few pounds). So, in terms of doing the same amount of WORK, doubling the weight works out pretty well.

Yo slippy, that's pretty good although i just thought of something that screws everything up.
Since gravity is an acceleration and the ball becomes airborne, wouldn't it's speed have increased a little more than the barbell on the way down, therefore causing more momentum/force upon the catching/going down part?

If you reversed the exercises you would have to ask if a good sub for a 45# thruster would be throwing and catching a 8# ball 25 feet in the air.

Maybe somebody just go ahead and slap me

Herm,

I know I need to start doing chest to bar so I can make the transition to the muscle up easier but I don't think I'm going to start on a day with 105 pullups. I'm sure I'll warm up my neck to stretch it as far as possible to get my chin just over the bar.
Rested I can do 50 pullups in two sets. I'm curious how many sets it will take tomorrow.

#41 & 50

I mainly agree with the expensive pee or...in the form of the very high protein supplements, I seemed to get artificial padding in my muscles that yes disappeared the minute I stopped taking it.

My positive supplement experience came through Creatine Monohydrate, which I got very good results from one off season (I was a rugby player). Not super scientific, because I also trained very hard during that period and looked after myself generally, but I felt like it helped me train more intensely for longer.

Ironically, I pulled a hamstring in my first game of the season and was out for 4 weeks. I heard similar stories from other creatine users so...not an unqualified recommendation

weird, checked a second time. That photo is taken right outside the church I went to as a kid

Couldn't wait. Hit it tonight at the box.
As Rx'd: 9:58, but ripped pretty badly...
M/29/145#

This one made me miss the old CF gym that I went to with all the D-Balls and the wall-ball wall.

I had to work with a wall where there was no wall until you got to the 10-foot mark!

Some of you can probably relate to this but I was working with my new home-made (22 lb) wall-ball and it kept on slipping through my fingers and I felt like I just came out of a boxing match if you know what I'm saying. OUCH!!!

My time: 16:08

Blame it on my crappy home-made wall-ball!!! Man I need a D-Ball!

m/27/210/72

as rxd
19:26

I would say that it looks easy on paper but I've done wall-balls before and I know it's not. After adding a chest workout to yesterday's WOD I have a feeling today's is going to destroy me.

Ready? 3-2-1 GO!

as rx'd

13:18

my pullups suck the big one. lucky i'm doing the 100 day pullup challenge. day 5 down already.

big props to the FRAT. go hard people

subbed 45 lb thruster for wall ball

15:38

41/m/176cm/72kg

As rx'd

13:15

This was harder than expected and took significantly longer than the combined times for 100 pull-ups (at the beginning of Angie) and 100 wallball shots (two thirds of my Karen time).

We'll see whether some metcon monster can do this in sub 8 minutes.

3kg ball 150/100/60 reps (no 10kg ball available)
18:40

m/41/5'6"/145

subbed 20#dumbell thrusters

16:24

11:53

CFWUx3

scaled up to 20# Dynamax ball
kipping pull ups

TIME: 11:04

go at it hard everyone!

Hello friends,
Here's an article from our local paper about CrossFit that I thought you guys & gals might enjoy.
http://hamptonroads.com/2009/06/fit-whatever-comes-your-way-crossfit-has-no-downtime
There's one error. I think the writer meant handstand pushup instead of pullup... or did she?

Let's have WOD peace!

scaled to pack (40-25-10)

the most number of unassisted pullups i've done in a WOD by ~20

subbed 40lb thrusters for wall ball shots

17:19

A little late to the party. Let's see if I can catch up

The descending rep scheme isn't causing any problems, neither are the pull ups - apart from doing them.

Wall ball, that's where it's at today. The Rx is for a 20lb ball and 10' target.

As already mentioned above if you don't have a 20lb med ball you can make one for cheap by filling a basketball with sand and duct taping the whole closed. It may not survive slamming but will certainly stand up to the rigours of wallball.

Even if your gym allows you to throw balls at the wall the height may be insufficient. 9ft doesn't compare at all to 10. It may be necessary to use an external wall to get the full height.

If none of this is going to fly then the sub on the FAQ is dumbbell thrusters using a 20lb bell in each hand. A total of 40lb but this is balanced by the much shorter ROM of the load. DB thrusters are preferred as a sub to a 45lb bar due to the increased coordination and balance requirement. Due to the lack of travel this sub will allow a faster cycle rate so be prepared for a shock once you get access to the right equipment.

Cheers, kempie

Watch malfunction

Less than :10

To reply to Tonf comment about how he was treated. Any way you look at it our job as fitness professionals is to inspire and direct those that need/want the motivation. We are lucky enough to have people that are willing to ask us for help and believe in us enough to take what we say and apply it to their life. What other profession is there that people willingly open themselves up and show their flaws so that they can get better?

As a fitness professional it is sad to see the attitude of some young and inexperienced trainers ruin the experience for a new person. There are better ways to explain why you don't want to use a pad on the bar.

Tonyf, understand that just because someone has a certification does not mean they are qualified to work with people. It takes more then a cert to connect with people and to teach. I would suggest you try another Crossfit gym and see how that goes.

Scaled to Pack (40/25/10), 5kg medicine ball.

Coming down with a cough which didn't help things.

Time: 16'35"

F/33/62kg

20:12

this puppy hurt me bad, my arms and shoulders still haven't recovered.

11:12 with 10kg MB at 10feet

10:42
subbed with 45lb thrusters

started cf last november as a seriously out of shape hadn't worked out at all in 20 years 40yowm. was going to crossfit jackson, tn 0530 class. due to work scheduling I missed from 8 apr 09 until this last Monday. got tired of the excuses i was making. went and bought weights bench rack and a rower. been at everyday and will not stop from here on. i do miss the class though. my trainer jennie rocks. takes no crap does not tolerate slacking and pushes you way past your personal "i can do this" zone. just like a trainer should do.

don't have the med ball yet so i did thrusters using a 25# plate.
time 17:55
kevinp4715 #34 -- if you can't hit all the pullups at once then break them down into sub sets 5 sets of 10 until you finish or break your wb shots up and alternate them until you get the round done. when you're new to this the main accomplishment is just getting the rx number of reps actually done. the work out is not as effective as it is when done as rx but getting it done is a great thing when you are not a veteran crossfitter.

This WOD really broke down my shoulders; ripped my right hand pretty bad.
18:25
Not proud of the time, thought it would be faster, but leaves me room for improvement.

Anyone have pointers on ripped hands or ways to prevent them?

M/26/6'1/175

WOD: subbed 45# barbell thrusters for Wall-ball shots

20.04

Took it easy on pullups in an effort not to rip my hands open. Thrusters weren't a problem, suprisingly.

28/6'8"/219

16:57

15:53

sub'd 20# DB thrusters for wall ball

20 min.

Had to use the gravitron to finish the Pullups, but otherwise as Rx'ed. 20:45

Wall ball was easier than I feared, but Pullups slayed me today!

Due to food allergies that limit what I can eat, I supp with protein.....studies show that absorbtion is best within 30 minutes of the completion of a workout....but hard to do when you're still fighting Pukies bucket!

Crossfit kicks a#$!

CG E City Crew 0700
We also had (5) 110 meters runs as the bars and wall were not collocated:)
Results from the 0700 crew:
Dazzo: 22:26
Day: 25:10
Leary: 28:10
Smith: 23:52
Hicks: 36:30
Morgan: 20:45

10# ball (used what I had)
Assisted Pull-Up machine (did what I could)

10:48

Also worked on double-unders. . . I still feel retarded.

9:15
this was harder than I thought. Pullups sucked with chest to bar, but calloses healing. Probably shouldn't have used 35# vest. Not too bad for my 3rd week of crossfit. Coach, you're awesome.

3-2-1 blow

Did Hang Power Snatches this morning. Difficult lift to master but I really enjoy doing them. I didn't go any higher than 115#.

18:34
scaled to
50WB,40PU
35WB,35PU
20WB,20PU

my grip was hurting, as I didnt really warm up, except for a few minutes of Jump Rope. Doing the PU's in sets of 5.
Lesson learneds
1. Always warmup(get my ass out of in bed in time)
2. Work on my Pullups(do CFWU every WOD, religiously)
**great 7am class at CrossfitNYC

Subbed 45# thruster for wall ball and most of the pu were assisted.

17:48

Hauled through the thrusters no problem, as usual it was the pullups that killed me, still have not figured out kipping pullups and I feel like my regular pullups have gotten weaker over time.

rx'd 13:31

16:01
nice little hallway run btwn wall and pullup bar

Have tendentious in forearm...can't do pull ups without aggravating. Any replacement for pullups?

Finally up and running after return trip from Ramona for both Lv I and CF Kids certs. The CFK answered all my questions about how to give CF to my children - Jeff and Mikki, thank you! The staff - Debbie, Nicole D, Cyndi, Jon - were fantastic, their team work was very powerful. If you've ever benefitted from a group united in purpose and eager to share their hard won knowledge, you can already imagine what a delight it was to be in the care of this team.

You won't find anyone more eager to share what they know as regards Coaching, programming, or running an affiliate than Jeff and Mikki. I think you would be doing them if a favor if you ask for their help.

If you have any interest in giving CF to your kids, or to someone else's kids, get yourself immediately to Jeff and Mikki's cert. You'll be a better Coach of adults, and able to match the benefits of CF to the special needs of children. Paul

CrossFit Warmup

As prescribed:

13:39

One heck of a way to start the morning.

M/33/5'10"/210

As rx'd

Underestimated this one

13:21

M/26/5'9"/150

16:03 as req'd, on a empty stomach...I am hungry now!!!

180lbs/40/6'1"/M

31/m/5'10"/210

as rx'd

19:05

25/m/5'11"/177
As rx'd with a little run btwn PU bar and WB
17:16

16:50

Time looks better than I thought.
I still am trying to lose weight. Long run this afternoon... 5 miles, under 45min goal

210/30/5'11"/M

我还太胖！

we only have a 25lb wall ball, so I use it and throw to a 8' target:
19:50

16:48

subbed 15-lb dumbbell thrusters

broken sets

34/m/5'10"/190lbs

Was traveling yesterday so could not do Hang power Snatches, decided to double up today.

Hang Power Snatches:
75, 85, 95, 105, 110, 115, 115, 115, (form sucked so dropped back to 90 and did higher reps with better form for 4 more sets)

Today's WOD time: 13:20

ANSWER: Row faster, I hear Banjo Music - DELIVERANCE, the Movie! I was just up in the Nantahala National Forest and they have T-shirts that say similar things - Paddle faster I hear banjo music, essentially, get outta dodge before some back woods redneck gets a hold of you and your back side... ARGH!

12.18

m/29/5'11/170

chest to bar pullups

15:45

hey J-man,
I very much appreciate your attitude about it as I'm sure are all others who know less than the trainers and are just starting out on this very important yet initially difficult endeavor.
Truthfully i am not as onion skinned as what might appear by me actually posting about that, so he didn't ruin it for me. I was simply temporarily annoyed at his implicit assumption that i'm a big mincing sissy on the first impression. If he could have at least waited for the second impression to do that it would have been better. What if somebody has a giant sunburn or somebody the day before was bludgeoned across the upper back with a whiffle ball bat with duct tape all over it?
To his credit he qualified his statement a bit by explaining some reasons and was helpful in other ways.

23 min. I do all my pull-ups these days on gymnastics rings with a dead hang start. No kips, no negatives. it makes the WOD longer, but I like the benefits. My arms and lats are really showing a difference. If you have never done ring pull ups you have got to try them!

bw 165

subbed thrusters for wall ball

10:01

m/5'9"/215/37
Rx 18:34

hey tonf,

I did the calculations for my bodysize, I found that to keep the total work the same, a thruster weight of 30.33 pounds is the proper sub for 20 lb wall ball shots. This was actually an underestimate, I had simply calculated the Force required to maintain an average acceleration of 5.063 m/s^2, a value that will give the ball a velocity capable of bringing it to the target. Once I found this force, I calculated the mass that would generate a gravitational force equivalent to it. In order to do even moderately fast reps, a higher force is required.

as rx'd: 15:40

10k chaser: 46:30

21:42

subbed 20 pound db thrusters

35/M/200/6'

As RX'd 10:40
I did WAY better than I thought I would. It's been a long time since I did wallballs NOT at the end of a Filthy Fifty

Rx'd 12:21
pretty happy with this. Wanted sub 10 but had to do first round quicker.

M/36/177cm/71kg

25:55

Sub - 5kg ball
Deadhanging Pull-ups

42/M/162/5'11"
Rx'd 17:22

No Wallball and if we did have one i imagine UD's globo wouldnt want us throwing it against the wall.

So..... TABATA SOMETHING ELSE

C: 331 PR by 115
PU: 10 7 7 7 7 5 5 6 First 17 were C2B then lost it
Push: 10 10 10 10 10 8 6 6
Sit-up: 11 10 10 10 10 9 9 8
Squat: 15 15 15 15 15 15 20 20

B: 321 PR
PU: 62
Push: 58
Sit-up: 11 10 10 11 10 10 10 10
Squat 15 15 15 14 15 15 15 15

Pull-ups on roque fitness bar.
Pull-ups were hard, had to break them up in 3 to 6 reps.

Time: 19:26

Subbed 17lb dumbbell thrusters, small band pullups.
22:20
hands are a mess from doing nasty girls with no assist pu/dips, re-opened rips.. blah.
1st round of pullups took way too long - next time take shorter breaks and finish them faster. (and do it as rx'd!)
finally getting strings of unassisted kipping pullups! Got 10 the other day! Yahoo!! Not enough yet to do this one as prescribed.. But soon!

The gym's 12lb med ball is no longer to be found. Had to use the 8.5lb one.

13:54

used 18# for wall ball shots (heaviest gym has)

17:46

#67 Rickybobby

Great article. This is what's funny. The last paragraph, "I feel so healthy afterward," she said. "You have this urge to go do something healthy afterward, like eat a salad."

Guess what I did after today's WOD?!?! LMAO.

m/36/212/5'11

20:57

*Subbed 45# barbell thrusters
*Kipping pull-ups

9:10min not as rx'd only had 15# med ball....... Pull ups are deceivingly harder than they seem.

Subbed 40# dumbbell thrusters

m/20/160/5'8"

10:55

Wowwweeee

M/35/184

subbed 20 pound (each) dumbell thrusters and dead hang pullups

50,35,20 = 24:05

__________________________________________________F/25/125

"Puppies"

12:40

pullups were on dip handles and feet on floor

Anyone noticed if you are just starting that you get mass blisters and torn skin when you do alot of pullups! AWESOME! :-) BRING THEM ON!

32/m/190

as rx'd

14:29

Hey all! I've been crossfitting for 1 year 9 mo's. Haven't ever posted on the mainsite before. Just wanted to say Hi.
Crossfit has seriously changed my life for the better.

Thanks to Coach Glassman and all of the Crossfit Team!

32 yo M/ 210 lbs/ 6'2"

todays WOD RXed: 10:44. was going for sub 10. Pullups slowed me down.

M/28/214

Used 25# med ball

20'28

33/M/6'00/184

16:15

Very hot and humid, as usual. (87 deg and %80)

12:34 as rx'd

Pullups were more trying than usual. My hands are all torn up from last week. Left shoulder still giving me fits with wallball. When I catch the ball a certain way my arm goes numb and my tricep burns.

I was supposed to have an MRI on my neck yesterday but, the friggin insurance company denied it.

Lower back really sore from the Snatches WOD yesterday.

100+ feet from wall-ball to pull-up bar.
Wall-Balls were def the easier part of this workout.
Pull-ups by the end of each set were in sets of 3-5.
Need to get better at them.

Total Time:
19:30

Feared this one as I just practiced wall balls yesterday with my Dynamax 20# med ball. 25 of them wipes me out.

I did this workout anyway without too much hesitation:

15:28 as rx'd

Felt very good about this time. I did have to break up everything. Nice little walk between the pull up bar and the wall ball area.

Male 20/165

as rx'd 8:52

Tried to do it as rx'd. Only had a 16 lbs medicine ball at the gym. Anyone know a good substitute for pull-ups for the Crossfit warm-up? Tried to do kipping pull-ups for the first time. Kind of got the hang of it but couldn't get up all the way for a bunch of them. Ended up doing them in sets of like 5. Previous shoulder problem didn't like the swinging so I had to cut the second set of pull-ups short and only did 25 but made up for it in the last set doing 30. First time doing it, time was 25:41.

15:12 as RX'd

first post-9:56 with 7kg ball, hands got a little torn up...but I'm lovin it.

This has vomit potential...
Also, I don't have access to a ball, would a burpee sub be reasonable?

subbed 20 pound (each) dumbell thrusters

8:32

8:36

PR-ed by four minutes. I've done xfit for 6 months serious now. Just started posting. Had a bad case of colitis which slowed me down a bit. Left elbow hurting from yesterdays snatches with 225#. Got one blister on my left pinky finger knuckle. Anyone ever get this? Pretty happy overall. Wanted a sub 8. Due to food lactose, gluten, rye food allegies, didn't eat for 12 hours. Have you seen Rocky 5 lately. It really gets me going.
3-2-1 blow.

Wall-Ball/Pull-Ups - Puppies who have the Flu scaling:

25 10# DB Thrusters
15 Pull-Ups
10 10# DB Thrusters
10 Pull-Ups
5 10# DB Thrusters
5 Pull-Ups

6:15.99

I started off with the puppies scaling and realized on the 10th pull-up that I needed to scale way down if I was going to finish.

11:56 subbed 15 lb med.ball

12:25 as rx'd

25 minutes exact
Did RX'd workout, my hands are torn up. Only been doing Crossfit for about 9 days. My pull ups blew but I knocked'em out.

what's the technique to hold a sign pole like that?

CFFB Collegiate Strength WOD: Power Snatch 5X3

95-115-125-125-130X2(pr)

followed by today's WOD. Didn't have a 10 foot target so I had to estimate...after the WOD I stepped back and I think I was shooting at a 12-15 foot target...still no excuse. Sucked it up today, but oh well!

as Rx'd 19:15

22:22

since our largest medicine ball is 10lbs I doubled the Rx'd to 100,70,& 40 wall balls.

3 sets:
Unilateral lying tricep extensions 25lbs
Combo extension-pulls 35lbs

as rx'd
16:43

46/m/69 kg
3xCFWU
WOD with 2x9 kg db
time 27:07

M/33/180

Not as rx'd...OD

50 45# thrusters
50 PU's (C2B)
35 45# thrusters
35 PU's (C2B)
20 45# thrusters
20 PU's (C2B)

22:34

m/43/177

Used a 15 ib honemade ball

8:14
I am ready for fran, bring it on.

Subbed 40 lb barbell thruster for wall ball

Time: 10:41

47 / 178

as rx'd - first time, I usually do 20# DB thrusters

16:22 -- PR by 1:29 - I'm ok with that

M/46/6'/175/7500'

16# ball

16:12

M/21/6'/195

45# bar for thrusters

14:53

M/33/68"/175/5300' (1.5yrs of CF)

CFWU
12# ball / 9' target
Kipping Pull-ups
20:05

Had to break up the pull-ups but the scaled wall-balls were unbroken. Might have to invest in a heavier ball.

Sub 2 20lb db's for wallball
13:54

23:23

2x15-lb DB thrusters
kipping pull-ups

Not my finest showing.

m/145/29

9:53
Began with jumping pull ups for set 1, kipped sets 2 and 3

m/41/160

14:34

Man my pull ups were ugly today...but got through it.

m/21/150/5'7

subbed 20lbs dumbbell tosses for wallball

13:50

S/f

m/40/6'0"/190

globo gym only had 10lb medicine ball...

14:34

F/41/5'4"/138

50 Wall Balls (10# ball, to save my back)
50 Jumping Pull Ups
35 Wall Balls
35 Jumping Pull Ups
20 Wall Balls
20 Jumping Pull Ups
17:02
HARD, couldn’t quite catch my breath, huffing and puffing like an old lady today.

12:21
Subbed 45lb thrusters for wall ball shots.
M/24/175lb

14:46 as rx'd

50x Thrusters with 20lb dumbbells
35x Pullups 15x Assisted Pullups
35x Thrusters with 20lb dumbbells
7x Pullups 28x Assisted Pullups
20x Thrusters with 20lb dumbbells
20x Assisted Pullups

All assisted pullups done, with 3 plates of weight.

Total Time: 32:00 minutes

m/5'3"/160/29

did the no gym no weights version of thruster double under wod.

5 rds
21 squat jump thrusters
21 double unders

7:40

FRAT GET SOME!!!

M/43/6'0"/175
subbed 65lbs thrusters
65lbs row
pull up bar bracket is broken and not safe!
only had time for 1/2 work out. I did 25/18/10
9:42
Really working hard on correct form for thrusters. Slowed things down some to make sure using correct form. Legs sore from yesterdays two workouts as well.

Not as Rx's,
25 tire throws overhead
50 pulls
25 tires
35 pulls
25 tires
20 pulls
14:10

As rx'd. Time: 12:09. Wall-ball shots were mostly unbroken in rounds 1 and 3 (a few drops on bad throws), but took a breather half-way through round 2. Pull-ups were broken, but was mostly able to get mini-sets of 5 until the end. My kipping seemed to be suffering upon fatigue and oxygen debt. Have to remember to engage the legs/hips to keep rhythm.

I used a 7kg medicine ball; it's the largest one the gym had. Time to complete was 23:21.

48/m/190

As rx'd 15:58

thank you all you closet physicists/mathematicians. I wound up thrusting 2 25# dumbells instead of the doing the wallballs.

25:30

m/38/5'10/160

Subbed 45 lb bar thrusters for wall ball.

12:36

A gasser.

M/23/178/66"

Used 25 lb. ball and body rows instead of PU's.

16:31

m/29/180/6'0

rx'd 9:26

M/16/5'11"/170

13:09, with 15# wall ball

M/50/5'11"/172

15:28, with same 15# ball

F/50/5'6"/135

18:05, with 12# ball

F/16/5'8"/135

18:12, with 9# ball and band assisted pull-ups

19:49 had to wear gloves on pull ups because my hands are shredded. The gloves really hurt my time.

M/43/185/5'9"
As Rx'd 14:10

15:13

14# ball to 10ft. target
knee in smallest (blue) band for pullups for all

Used 25# medicine ball

21:54

I have no idea what my time was, since only second workout, just wanted to make it through. used 15# dumbells for thrusters and still working my way up on pullups.

33/m/210/6'5"

19:31

17:23

subbed wall-ball shots for thrusters with 20kg bar

22/m/165lbs 5'8"

Pack Scaling w/ 2 20lb dumbell sub
9:15

11:04

48 M 5'10 199

as rx 21:32

Too few reps. too many set and too much rest. If I can fix those I would be respectable.

m/49/172/5'8"

CFWUx3 minus the pullups

As rx'd

14:24

25/m/5'11"/205ish

11:16 as rx'd

22/m/170lbs/5'9"

my second day doing crossfit. it was pretty intense. im in europe and all i can find was a 5kg ball. i didnt know how much it weighed in lbs, but i just found out it was only 11 lbs. for the pullups i did about 25 on my own, and the rest was assisted w/ machine. i felt good after the workout, but now i feel like i cheated myself after finding out the ball was only 11 lbs. took about 13-14 mins for the workout, ill try harder next time.

Great photo One World!!!

TonF we call them P-pads in our gym, however if somebody really need one, never mind we would still laugh...and accommodate if they had a real issue.

Excellent Video Coach...

Hitting the wod soon...and all alone:(

25/m/175

felt terrible today. just didnt have it.

as rx'ed - 10:28

pullups didn't go near as well as i wanted and second set of wall balls was weak too. maybe it was because i did snatch work at 1am last night. i dont know. disappointed in my effort today.

M/6'/265lbs/38

7:47 mins
Wall ball (easy),used 15kg(33lbs) med ball
Pull ups (very,very hard)
(Puked)

31st Bday today so I skipped the Main Site WOD and did a Bday fun WOD to the tune of 31.

For time:
3.1 mile run
31 pullups
31 burpees
31 knees to elbows
31 box jumps 24" box
31 pushups
31 ghd situps
31 push press 45 lb. bar
31 back ext
31 thrusters 45 lb. bar
31 dips
3100 M row

Time 57:08

Next year I will just get laid instead.

My first Cross Fit! 29:02
I had to sub the medicine ball for a basketball ha! (that's all I had)
I broke the pull-ups down into 10 and 5 rep sets to get to 50 & 35, etc.

Great workout!

Subbed 15 lb ball (all they had).
15:50 as rxd otherwise.

13:22 as rx'd
first main site WOD in a while

As rx'd (sub 10 lb ball tossed ~15' up, no large balls in my gym)

29 min

M/23/160

33/F

12:15
used 4kg med. ball and did jumping pull-ups.

m/35/152

as rx'd 12:27
Pull ups were tough as hell for some reason today.

m/36/6'1"/199

12# ball at a 12' target; kipping pull ups

14:53

With a 15lb ball(biggest we have here)and assisted Pull-ups (nursing sore shoulder still)
8:50

46/M/6'/185

YESTERDAY: FIGHTING ONLY...4 MIN ROUNDS IN 1 HOUR. 1 MIN REST BETWEEN ROUNDS. MMA.

TODAY: DID TODAYS WOD AS RX'D TIME: 12:45

PULL UPS WERE CHIN ABOVE BAR AND A2A WALL SHOTS.

KRAV TONIGHT.

NOTE:
THIS MON-FRI ON AND SAT-SUN OFF IS WORKING VERY WELL FOR ME. I FEEL STRONGER AND BETTER RESTED. AFTER 4 CYCLES OF THIS I TAKE 4 DAYS OFF THEN START OVER AGAIN. THE WED WORKOUT IS USUALLY ONLY FIGHTING OR BAG WORK OR A SHORT OLY LIFTING WOD. THE OTHER DAYS ARE HARD FIGHT CONDITIONING AND CROSSFIT.

HEY JUDE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#106 Sean:

I started doing ring pullups a little while ago since they seem to bother my elbow (some forearm tendonitis) less than regular ones. I agree, there's definitely a difference. Off to today's WOD, where I'll regret the choice...

23/m/180
16:05 as rx'd
Didn't feel bad, had more to give

13:56 ; sub 17.5kg thrusters

F/25/5'0"/124lbs

Be prepared for the worst time you'll read all day..... 36:04!!!

I hate wall balls! I hate them. Ihatethemihatethemihatethem!!!!!!!!!!! And because I hate them, I refused to let myself scale the weight like I normally would. I gotta get better at these things. They are a serious chink in my armor...

Full girlie weight (14lbs) and was BRUTAL on myself about not counting reps that did not reach the required height. Or even the ones that went sailing up 10ft in the air, but didn't actually hit the wall. I'm guessing I did over 150 WBs in order to get the 50/35/20 that counted.

And to all you tall boys out there... I'd like to see how you do throwing to a target twice YOUR height :-)

31/M/190

Not as rx'd - I don't have a ball so I did thrusters with 20# dumbbells. I think they're harder anyway.

Roughly 14:15 - forgot to start my clock until 35 reps into the first round of thrusters so I figure they took about 1:15

27/m/5'8"/175
cf warm up
17:49 as rx'd

39/m/190
as rx'd
PR! 11:31

last time 2 years ago
12:32

16:03

WOD as prescribed: 13:17

subbed:

45lb-barbell thrusters as I had no wallball...

22:23 (was hoping for sub 20:00 but can live with it)

m/25/6.1/199

subbed thrusters: 2 20# DBs.

o/w rx'd

14:58

It had been about 5 hours since I ate, so the energy levels were pretty low. I think that was pretty dang slow.

Racing saturday - subbed one set weighted pullups, 25 lbs., max reps - 19 reps, PR+3.

Prelim: 20 min. easy run, kb swings, l-sits, handstands, pullups, stretches.

After: foam roller.

Today not as rx´d
I do not own a 20pound medicine ball

subbed ball throws for 40 pound thrusters
-did this with 20 pound vest.

9:28

subbed thrusters: 2 20# DBs.
o/w rx'd

13:55

32/m/165

cfwu x2

subbed 45lbs thrusters for wall ball, gym does not have 20lbs med ball.

12:35

coming back is brutal after three weeks of no work outs!

sub'd 14 lb wall ball

approx 15:00

12:10 subbed 20pound for 15pound ball all my gym has. It hurt so bad but felt so good. I also did my first muscle up after followed by another 3 so I was quite impressed with today's workout. On my 5 week of Crossfit and I wouldn't do anything else. Thanks Coach

14:44

Scaled the pull ups from 50 to 30, and from 35 to 25. Other then that, RX'ed. 18:00.

m/38/76/198

Subbed 2 25# db thrusters, ring PUs

28mins

Horrible time; subs sure made it a tough one

Subbed 45# thrusters

12:55 (PR)

tonf:

I was introduced to that term when I slid one on the bar before doing squats with my teen sons. Apparently it's a rather old, well-worn term, albeit not "anatomically or ergonomically accurate".

WOD in an hour or so. Skyvision is packe today!

14:24

Used 25# med ball.
18:21

7:16
32m/168

sub- 45 pound thrusters
16:21

24/m/175

as rx'd

10:42

As rx'd 13:33

1) 50 wall ball 1:27 / 50 pullups 4:01
2) 35 wall ball 1:50 / 35 pullups 3:27
3) 20 wall ball 1:08 / 20 pullups 1:38

Pullups were the limiting factor here for sure...

As Rx'd

I've come to the conclusion that Wallballs are like burpees. Your gonna feel bad but that is no reason to stop. I stopped anyway.

16:04

m/30/5'11"/180

As rx'd with 7kg med ball (heaviest the gym has)

14:41

Wallballs with 6kg ball.

19:08

37 M 6' 165#

13:49

Thought the last set was 25.
Do I get extra Credit?

as Rx'd (1st time)

23:41

as rx'd
9:46

16:20 as rx'd

Kaimana (M/16/145/5'9") 24:14
Makana (M/17/160/5'9") 12:00
Nate 9:58

20 M 6' 210# (I know, I'm a big guy, that's why I'm here)

25# ball (all I had), and doing jumping pull-ups.

23:20.

Not pretty by any means, but the last time the WOD had pull-ups on the menu I couldn't even finish them jumping, so I consider this progress.

Worked on my running today. 5k 27:04

I am running on my middle day of crossfit example
CF/run/CF/rest/CF/run/CF/rest

I am trying to lose weight and I have been doing crossfit for 15 months straight. I might miss 2 days a month, and I weigh the same as I did last year. My times are 100% better my pullups have increased from a max of 4 to 23. I just have not lost weight.I am not real strict with my diet. I watch what I eat half of the time. Before I started crossfit I ran to keep weight off, so I thought I would try it again.

9:17 rx'd

20:37...as Rx'ed with Chest-to-Bar Pull-ups! :)

used a 25# ball

18:34

Had one 15lb med ball between 2 people. First round did 30 thrusters with 20lb dbs and 20 wallballs, 2nd round 20 thrusters and 15 wallballs, 3rd round 10 and 10. Otherwise as RX'd: 10:43. Grip fatigued quickly.

cfwu x 1

25 wall balls
25 20lb dumbbell thrusters
50 pullups

18 wall balls
17 20lb dumbbell thrusters
35 pullups

10 wall balls
10 20lb dumbbell thrusters
20 pullups

10:29

Resting this cycle

m/17/150/5'7"/
sub - 40# barbell thrusters

13:50

12:55 as rx'd w/ 30# vest

Subbed 85# thrusters
26:14

Yeah yeah, changed the whole wod idea. It was all about strength for me- I sure did some sweating but was not out of breath like a met-con. (In 07 my time was ~9:08 or something using a 10# WB and asst pull ups). I was in a mood today and once I got the 85# thrusters in my head, I just had to do it just to see ;)
Did not really go all out, but have been going about 85%. Will ramp it up in a bit. Nonetheless, after 105 thrusters at this wt, I will be sore tomorrow!

Erin

#243 Herm~ ANIMAL! I thought about doing chest 2 bar and quickly said "nah..not today!"

#232 Jakers~good analogy with the wall balls to burpees...it is worse to stop and then start up again. With that being said, I still stopped during wall balls too!

F/37/124
FYI: it is a bad idea to drink several glasses of wine and try to wod:) That being said, I completed today's wod in 13:30. Subbed 10# wallball to 8ft target (choice between 20# and 10# and I wimped out!). Pullups were definately the slowing factor today- Lots of water for me now...have Tae Kwon Do in an hour!

#241
hey Hughes by no means am I a personal trainer or do I pretend to be but the advice I will give is to really get into a diet. My personal advice is to try the zone diet. I've recently switched and I'm losing the weight I couldn't shed before. Its also hard to get into eating a bunch of veggies and kick juices and soda out and go just water. This all has worked for me so I hope I can help a fellow crossfitter get the results he wants

14:38

only had a 12 pound medicine ball
But, I tossed it 12 feet instead of 10

31/m/195

15:24 as rx'd.

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

14:33

M/22/5'11"/175 lbs

As rx’d except using a 24.6 pound home made medicine ball

13:02

43 M 5’7” 180

23/230
wod as rx'd
13:14

CrossFit Warm Up

W.O.D.

9:15

I had to use a 16 lb. ball because that is the heaviest we have at my gym.

22/m/6'0/181lbs

35 Burpies
50 Pull-ups
25 Burpies
35 Pull-ups
15 Burpies
20 Pull-ups
TIME:19:16

Wow. This is the first pull up intensive WOD that I have done since my return to CrossFit. My palms barely made it out alive...

Subbed 45 lb thrusters for the Wall Ball shots, everything else as rx'd for a time of 20:18.

I'll be interested to see if I am able to lift my arms to put a shirt on tomorrow morning...

Scaled down to 25/20/15 with 45# thrusters sub for Wallball.

16:48

If I have to do another fricken pull up, I'm gonna hurt somebody! :)
14:59
11# med. ball, chin to bar pull-ups = 2 shredded hands.

11:21

24:33

20lb dumbells/ kipping pull-ups

The kipping pull-ups slowed me down substantially. I could not keep a grip on the freakin' bar. My HR actaully dropped way down on the PUs after doing the thrusters.

Nice flag, Stroud.

As rx'd 11:44.

As rx'd : 20:10

That sucked!

So first week of CrossFit. Heard a lot about it and have tried it in the past. I forgot how much you hurt your first week.....

17:42

as rx'd
16:31

m/29/6'/165

not as rx'd, subbed 20lb db thrusters

23:15 (approx)

50 db thrust
50 pu
35 db thrust
35 pu
20 db thrust
10 pu (ripped hand)

don't like to be negative nelly but man today sucked. thought i'd come into this workout and kill it. should have known better. was fighting off pukie the ENTIRE time even with ridiculously long breaks in between sets and excercises. also tried taping today but still ripped my hand open.

this work out beat me up both mentally and physically, contemplated quitting after first round. finished off my last 10 pull-ups post workout right before heading back to the office.

once again humbled by crossfit

gotta quit w/ these long posts. sorry

28yom/227/6'2"
Subd 45# barbell thrusters for w/b
P/Us as rx'd
16:10. Started working the wod in a new gym with a pullup bar that had what felt like rhino lining on it. My hands were bleeding by the second set but I was so angry at the people who bought the stupid bar it helped push me through the pain and finish the wod. Luckily they were smart enough to have clorex wipes available.

13:00 as rx'd

Was shooting for 10-11 but it was too hot! First 50 wallball were unbroken then did 15/15/10/10 for pullups. 4:30 at the end of the first round but then it got too hot and I felt gassed.

Wallball was done on the side of the house in the 90 degree humid fl sun. A mistake not to be made again! Incentive for getting my lazy butt out of bed to work out early is getting greater on days like these...

16:08 with a 10 lb. med ball

18:50. SOOOOO out of shape after 2.5 months off CF.

Used 12# ball (all I had...I'll use the basketball next time after I can make it)

13:09

19:34

As Rx'd (upscale to ctb pu):
25:00
-at kids park
There i was, FINALLY getting to workout again now that i'm home...and someone decides to have a come to jesus moment with me. Although i usually don't have any problems with this, NOW is NOT the time!!! Grr...ruined my time. Oh well, at least i know i'll be able to beat it next time. Felt good to move around again

as RX'd
12:02

felt pretty strong

as rx'd (with subs)
45 lb barbell thrusters for wall-ball
ring pullups (those suck)
1/3 cfwu
13:14

38M/5'10"/167#

Warm-up: jump rope 100 single-unders; 17 ROM exercises.

As Rx: 14:08.

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

Wall-ball squats to an 11-inch box; strict pull-ups.

I could have done this a little faster, but I'm STILL getting what appears to be exertion headaches. I even had to stop after jumping rope to take a Midol (it's all that my wife had). And I never take any kind of meds. I'm starting to wonder if I should get it checked out.

M/24/182

As Rx'd:
12:16

9:35

ouch this one hurt my whole body

No ball and nothing else 20 pounds that I can throw in the air so I did Fran instead, thought it was close.

Male 29 188lbs

First time doing it with male rx'ed weight...ouch
9:29
(imagine my face with a red tint to it thinking of all the folks on here doing it sub 3 minutes, a little embarased but Im working at it!)

M/24/160#/5'7"

This should be the last cycle off the knee although I'll have to take it light next cycle. Did this today instead:

J.T.
21-15-9 of HSPU, Ring Dips (sub 3/1 bar dips), Push Ups

round 1 (21) - 17,4/10,6,7,5,5,5,5,5,5,5,5/21
round 2 (15) - 3,3,3,2,3,1/5,5,5,5,5,5,5,5,5/15
round 3 (9) - 3,2,1,2,1/10,7,5,5/9

Previous time with last 8 assisted HSPU and last 27 dips were jumping: 27:03

Today - all exercises as Rx'd all unassisted
Time: 23:42 (PR by 3:21)

Subbed to Brand X Pack. Could only find a 6-7lb medicine ball:

40 wall balls
40 pull-ups
25 wall balls
25 jumping pull-ups
10 wall balls
10 pull-ups

10:11

45# thrusters

13:48 . . . pretty gassed.

22 M 5/11 170

sub'd 45 pound thrusters for wall ball shots, otherwise as Rx'd

11:48

as Rx'd

12:00

w/o someone to push me

as rx'd 19:23.

19;03
as rx'd

m/48/178

At the beach today with my family and did not have access to wall ball. So I did burpees instead:

Pull ups, 30-10-10, 2:26
Burpees, 20-15-10-5, 4:13
Pull ups, 10-10-5-5-5, 4:45
Burpees, 10-10-5-5-5, 4:51
Pull ups, 10-5-5, 2:23
Burpees, 10-10, 2:07
Total 20:45

I consulted with Jim D before substituting burpees for wall ball. He and I both agreed that 105 burpees are WAY harder than 105 wall ball shots. But Jim D knows how much I hate burpees. He also knows that I would not be a pansy - no matter what. That's how I got roped into doing burpees tonight.

Mama and the kids played in the surf while I trained. Time to join them!

28/F/5'0"/125

Scaled to Brand X "Pack", subbed 40# BB thrusters for wallball. 1# Iron Woody band assisted pullups.

16:11

WOD as rx'd,

8.06.
would've got under 8 ,but forearms were smoked fae the hps yesterday ! good pre Fran prep wod !
before b/s 5 x 5 and after, burpees .

32/m/170

NOT Rx'd (only have access to 15lb med ball)

11:05

Work hard. Play Harder!

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

As rx’d: 16:34
Foam roll after
Compared to 070423: 17:51 with 15lb db thrusters and jumping pull ups

Dumbell sub 40#
17:44

35/M/185
10:58

25/m/5'8"/147

Matt: 40lb dumbell thrusters, pullups as Rx'd: 14:20
Craig: 40lb dumbell thrusters, 1/2 pullups as R'xd, 1/2 gravity machine (?)

30 yom, 185 lbs

11:58 45 lb barbell thrusters

Sticking with my pledge to start back easy after 2 weeks off, so did 38-27-15. 9:30

m/29/5'8/163

As Rx'd 16:01

subbed a thrusters with a 45lbs plate for wall balls. 15:14. Felt tired today pull ups where broken more then they should have been

38/m/5'11/163

40 Wall-ball & Pull-ups
25 Wall-ball & Pull-ups
10 Wall-ball & Pull-ups
13:18

43/171 - 91 degrees

18 lb. wall ball

18:40

M/30/169

Wod done as rx'd 9:02.Pebbles you gave a valiant effort, maybe next time. Hahaha

only have an 8 lb medicine ball available, had to break the PL into sets, did some jumping PL on the first two PL sets

21:20

50 WB
50 PL
35 WB
35 PL
20 WB
20 PL

22:58 as rx'd

Tougher than I expected.

17:32

Subbed ring pullups on a swing-set, and wallball against a tree in a park in San Quintin, Baja.

22 / M / 5'9" / 135lb

40 wall-ball & pull-ups
25 wall-ball & pull-ups
10 wall-ball & pull-ups

11 lb ball (weak, I know, but it's what I've got)

13:20

I tore off the blister I formed on the last pull-up WOD, but not until the penultimate pull-up, so it wasn't too bad.

M/24/153 GregAwu

14lb ball, so added extra reps:

60 Wall-balls
50 Pull-ups
40 Wall-balls
35 Pull-ups
25 Wall-balls
20 Pull-ups

13:21

14:25 x'd

Left work early to get my WOD on before I party tonite. Got rear ended on the way to the gym. That's what I get for bragging on the way out from the PD that I was not going to have to take any more accident reports for the day. Kharma.

41/M/148

subbed 45 lbs. thrusters for wall ball

18:16

18:00

Used a 6kg ball because that's the heaviest the gym has unfortunately.
Hmmm... time to shell out for a Dynamax? Possibly.
The wall balls were easy, it was the pullups that ate into my time, I need to work on them to string together more than 5 or so.
Hmmm... time to start a 100 pullup challenge? Definitely!

M/26/165/5'7"

scaled to "Pack" w/ 17.5 lbs Dbs

40 Thrusters
40 Pull-ups
25 Thrusters
25 Pull-ups
10 Thrusters
10 Pull-ups

Time: 10:14

25/m/185

Rx'd with 20 lb wt vest

9:43

m/41/195/5'11"

WU
50 jacks

My elbow is not good at the moment and doesn't like pulling. Since I just got an abmat yesterday, it seems like a good sub. With my luck we're going to have GHD situps tomorrow..

Sub 16# homemade ball.
sub abmat situps for pullup.

11:30

Wallball was not too bad. I actually did all 3 sets unbroken. Abmat situps were way hard. I would have had an easier time on the roman chair.

15# ball, 13:10

F/27/5'0"/108
As Rx'd - 23:35

pushups sub'd for pullups
10:55

17:10
45# barbell thrusters instead of wall ball

Holy cow - need to learn how to kip. 105 pullups took forever, esp at only about 5 at a time - still haven't recovered from last weeks million pullups.

Took 25 min, and that was with 12# ball - then did another 70 penalty wall-balls off the clock to make up for the lighter weight.

I'm getting callouses with gloves on - how can you handle so many pullups bare-handed?

For the "31" guy - did you follow up with 31 beers?

15:04 Could shaved more time by being less lazy.

SUB 25# db
SUB jpu

13:59

M/39/150

Warmup: snatches up to 135lb
no wallball, or sand-filled basketball

substituted it with 40 lb db thruster

9:49

cfwu x 3 (-pulls)

subbed 20lb dumbbell thrown to about 8'

11:53

btw: 155

14:28 as rx'd

M/23/6'1/180

as Rx'd

9:07

Mark: as rx'd in 12:17

Theresa: as rx'd (women's) 20:00

23:57 First time with my new homemade wall ball

32 min 30 second. Used 12 pound ball as it is heaviest in gym. First metcon wod in 2 weeks due to pulled hammy.

17:56 as rx'd

I don't have a wall ball, so I subbed 45# thrusters. I subbed 30# kettlebell swings for the pullups, because of my gimpy elbow. I guess I really didn't do today's workout.

50 Thrusters 45#
50 Kettlebell swings 30#
35 Thrusters 45#
35 Kettlebell swings 30#
20 Thrusters 45#
20 Kettlebell swings 30#

19:00

subbed 45lb thruster for wall ball

12:42

13:59 rx'd

my "med ball" busted open mid-wod. thank goodness for duct tape. constantly varied I guess?

15-lb. hard medicine ball - 21 min.

M/36/5'10"/182

13:54 as Rx'd

GO FRAT!

12:41 w/25 lb. wall ball

M/21/5'10"/160

As rx'd 8:46
Got exhausted on the pull-ups way too quickly.

17:29

Subbed jumping pullups in order to stay "at the threshold" instead of spending forever attempting kipping pullups. 12# wallball, with deep squats and really nice throws (not sure of the height, but way above what I'm usually able to do).

Jakers, wouldn't a Wallballs & Burpees WOD be fun?

F/41/5'2/115

used 12#wb
kipping pull ups

15:23

as rx'd 19:51
pull ups got really tough at the end, good workout though

20:49

15# Med Ball

21:11

Pull ups on rings

13:25

57 y.o. 5'10 157

20lb Wall ball x 50
50 pullups
run 2 miles
Wall Ball x 35
35 pullups
Run 1.5 miles
20 wall balls
20 pullups
run 1 mile

51:20

16:52 as RX'd

23/m/165/5'6"

Subbed dumbbell thrusters for wall ball. Used gravitron as needed.

21:42

10:04 as rx'd.

not coordinated today, and crowded gym...should'a been sub-10! and other assorted excuses.

then my buddy and I did:
45-70-70x15 DB swings, superset with double unders
SDHP's 135-155-175-185x7, 225x2 / situpx25
Bench 185-225-255x3,285x2
Shrugsx15/DB curlsx8/lateral raisesx10, 3rnds
DB tricep ex.3x8
1-arm row 3x5

I was thinking I did too much! and after seeing tomorrow's WOD, I know I did....

later,
b
m/32/5'8-1/2"/174

Approx 35 minutes

45 lb. barbell thrusters
strict pullups

Only had 15lbs. med.ball
12:46

M/45/5'11"/180

18:48 as rx'd

3rd day to CF!! I am 8 Months post-op from my ACL surgery. CF has really got me motivated to get back and beyond where I was a year or so back. Using the idea to feel a basketball with sand (it came out to about 24lbs. I gave my best attempt at the workout. I completed every rep, it took many breaks. and quick sets of 5-10 in a row to get through it. I CANT WAIT TO FEEL IT TOMORROW!

22:00

wod as rx'd 11:57

So much fluid on the knee, just made up the 5K (row), details there. Knee feels decent, interesting to see rowing's impact tomorrow

cfwux2
burgwux2

scaled to porch

40-25-10
wall shots (15#)
pullups

12:45

50x @ 65lbs thrusters
50x Pull-ups
35x @ 65lbs thrusters
-done-

guess I should drop the weight to 45lbs next time.

HolyShyte! Totally gassed and I officially suck balls at wallball.

As Rx'd and nearly collapsed from my wife pushing me through this one.

12:53

19:25 as rx'd (no wall to bounce of though)

19:48
(68,54), (46,35)

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

used 14# ball, 8' target, and did jumping pull-ups:
10:44

Go Jocelyn! You git it girl!

rx'd - 12:34

sub wall-ball shots w/ thrusters
9:25

m/30/215/6'0"

17:56

Pull ups killed my time.

I had to break them up after the first 13 in set 1.

Done at crossfit after coaching

20 pound med ball

med ball fist set were 10 2nd 7 3rd 8

pull ups first set were 10 2nd 7 3rd 5

15:44. should have been better.

18:20 as Rx'ed

12:13

15:30 scaled pushups to 27, 22 & 16

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

as rx'd except I used a 12lb medicine ball, that's the heaviest they have, time to make my own.

26:02

I can't believe I completed all the pullups.
This is by far the most I have been able to do.
getting better at them finally.

m/24/5'9"/160

just getting back into the met-cons hard did some playing with my programming, back to the main page for a while.

12 min flat as rx'd

5-kilo ball, probably not quite a 10-ft ceiling at the Y, and did pullups with legs supported.

14:16.3

8th day of CF
No med ball yet, subbed kettlebell swings w/ 30lb KB which I'm sure cut my time down
Did jumping PUs Got my first actual pullup since high school though, so I am happy to see gains
14:46
3 sets of 25push ups afterwards

m/26/6'2''/270

Brutal even scaled. My pullups need work had to break them into sets of 5 and even 3.

20:36

Well.. we're back from Denver. While we were there we attended a great seminar on training and programing by Dutch Lowy. If you get a chance, check out one of Dutch's seminars. He won't disappoint. Thanks Dutch, and Front Range Crossfit for hosting. By the way, if you're ever in Denver, visit Front Range Crossfit. Skip and Jodie run a first rate gym and offer excellent coaching.

58/M/200 - subbed 15lb WB - 17:39 - PR by 4.5 min.

48/F/125 - subbed 12lb WB - 21:17

w/ 12 lb medicine ball. was the heaviest one available

21:28

will feel it in the legs tomorow

20 lb med ball
Chest to bar pull ups
14:59

subbed 45# barbell thrusters for wall ball

Eric
29.38 kipping pull ups

Greg M/33/211/5`9
30.35 jumping pull ups

Pack scaling:
40 20# wallballs
40 pullups
25 wallballs
25 pullups
10 wallballs
10 pullups

11:07

FRAT!!!!!!!
As Rx'd:
10:19
start the wod 22H45 to late for c2b (sounds like scuses!!)
just broke the 35's of the wb, feel good, but i feel like a stone at pu, i don't know what but i feel slow i change to gymnastic kip because butterflys are hard on my shoulder.
big hugs, bad english, unpatience, late night wods for all!!!!
FRAT RULES!!!

I am still nurturing my hands.
Sub'd pull-ups for 35lbs kettlebell swings, otherwise as Rx'd

12:22

96'F outside. Hot and humid. Couldn't catch my breath to move faster!

M/35/6'1"/192

as rx'd
13:00

used 40 lbs thrusters for wall balls

otherwise as rx'd

9:53

M/39/5'6"/189

20:00

Thought that was pretty quick until I checked everyone else!

From Taji, Iraq

Subbed 45 lbs thrusters for wall ball

12:02

Doc K

m/32/180/65"

18 min

subbed 45 lb thrusters for wall ball

50 thrusters (15 at 65 lbs)
25 pull ups (jump)
25 thrusters
25 pull ups
20 thrusters
20 pullups

17:11

Sub'd 45# thrusters (no 20# ball)

This one got me really out of breath, even though I didn't have a good time.

DID MY FIRST RING MUSCLE UPS TODAY! :)

15:30

great work out

male
19
170
did this in 9:02

30 / 6' / 190 lbs / m
18 min. As Rx'd. Worked with wife throughout workout. That was fun! She is doing great.

great work out did it in 9:02!

male 19 170lbs

25 / 5'8" / 120 / F
18 min.

10 kg med ball, modified pull-ups (25, 25, 20). Worked with husband (the fatso slowed me down).

My kipping is horrendous... I really need to practice. Doing wall balls in the rain was a blast though. No way you were catching the wet ball with just your hands!

Didn't time myself, but I'd guess around 15. First and third round were good, struggled on the second.

28/m/79kg

13:57

Injured knee; subbed:

40kg Push Press for Wall Ball

50 wall balls (no weight, basketball)
50 pull ups
35 wall balls (no weight, basketball)
35 pull ups
20 wall balls (no weight, basketball)
20 pull ups

6:33

17:00

unknown weight of wall ball...approx 7 lbs?

Male/27yrs/6'0"/174lbs

For time:
50 Wall-ball shots, 20lbs
50 Pull-ups
35 Wall-ball shots, 20lbs
35 Pull-ups
20 Wall-ball shots, 20lbs
20 Pull-ups

7:52 Rx'd

No wall ball available, so did 40# thrusters.

CFWU -pu's

20:42

11:53
50wb
25pu
35wb
20pu
20wb
20pu

18:39

Used the heaviest ball in the gym, which was only 3kg. But I was shooting it at a 15ft target.

Joe - 13:16
Chewie - 15:14 (minus the last 20 pu's)

29m 5'5", 180lbs

15:45

19:40

M/33/70/170

11:04

subbed 16 lb. ball (heaviest weight available)

Both with 16# ball.

M/25/174

15:39

F/26/155

15:44

M 68"/160/40

8' ceiling limited wallball

18:28, minus the 9 min. break in the middle of round 2, as I tried to get the stupid smoke alarm to calm down about the humidity (30 days+ of rain in MD, and counting), and tried to get the kids to calm down about the alarm.

Rx'd 14:42

m/44/175

used 12lb ball all I had

14:14

21/m/6'2"/220 lb

round 1:
3 sets wall ball
5x5 pu

round 2:
3 sets wall ball
3x5 and 1x3 pu

round 3:
1 set wall ball
2x5 pu

147lbs/32yoa

as Rx'd

12:23

pull-ups were slowed as my bar in the garage has a foam grip/wrap around it. It taxes your grip quicker than a smooth bar.

32/m/70"/215

Did thrusters w/45 lb bar instead of wall balls.

15:45

28min

subbed 75 cm box jumps for wall ball and used rings

15:01

as rx'd

17:03
14# wall ball
kipping - no band - my hands are feeling this today. Poor Hands

All kipping pull-ups:
4:42
5:03
2:28
12:15 Total

I totally screwed this up! I did push-ups instead of pull-ups and I had a 12 pound medicine ball so I did the following:
70 wall-balls
50 push-ups
50 wall-balls
35 push-ups
35 wall- balls
20 push-ups

9:59

19:30 with 25/25 on 3rd iteration instead of 20/20 (accident).

12:45 kipping
subbed 40# med ball thrusters for wall ball

Subbed and scaled. 38# thrusters for wall ball. Pullups as rx'd. Harder than I expected.
50 thrusters
50 pullups
35 thrusters
35 pullups
19:19

As rx'd. 16:40.
Wall-ball shots with home-made medicine ball.
Pull-ups on rings.

I felt really weak this morning. Pull-ups were limiting factor. =(

m/39/158
14:41 as rx'd

Time 14 min 5 sec

Lightest band for Pull-ups
6kg ball for Wall-ball

Also day 24 burpee challenge (did I spell it right?)

Good Fun

18 mins
Pullups: 30 (16 unassisted, 14 level 8); 20 (level 10); 10 (level 10)

Subbed 45lb barbell, otherwise as rx'd, 15:23. Deceptively hard. Lots of pullup reps in a row is my goat in a series of barnyard animals. I can kill Cindy but blow at Angie, etc....

16:03 sub'ing barbell thrusters for wall ball.

Pull ups were limiting factor on muscles. Thrusters were bad, but they went a lot faster than the PUs. next time, try not to do a pull up record the day before.

m/35/180/6'3"

17:56
[insert bs excuse here] must have been those 100 one handed HSPU's that I did last night at midnight

Did it yesterday:

11:02

still dont have a 20# medicine ball so I used a 15# ball and did 62, 42, and 25 wallballs to make up for the overall weight.

14:30

m/47/178
rx'd 13:45

did hill run first 21:00 min

used 45# barbell for wallball
did ring pullups for first 50

15:20

m/44/5'11"/182
rx'd 14:10

24:33

Subbed 20lb DB thrusters.

Took me forever cause I kept falling off the pull-up bar.

Power Cleans
5 x 5

115, 135, 155, 185, 205(f)

Then 2mins handstand (dropped 3 times)

subbed 45# thrusters 21:47
Ugh. 2 weeks of not enough rest caught up. I'm wiped out.

subbed 45# thrusters 21:47
Ugh. 2 weeks of not enough rest caught up. I'm wiped out.

i did strictish pull ups which killed me, varying grip lengths. Had to break them up.

not sure how heavy my ball was, around 15lb i think.

25:13

M/39/200/5'10"

as rx'd=18:23

5kg M/ball only

14m 3s

m/23/162/5'9"

14:34

Subbed 28lb wall ball for 20lb
otherwise as Rx'd

F/25/115/5'3"

Substituted thrusters with 12.5 dumbbells and used assisted pull up

13:04

cfwu x2

12:39 as rx'd

a 6:32 improvement

wow

not even close to being able to do this. i'm just about into my fourth week of doing crossfit and my pullups might be getting worse. my arms are just messed up right now. hopefully they will recover quickly

I substituted thrusters with 45 lbs, but only got to 16 before I had to take a break.

ended up doing some jump rope afterwards because i didn't even come close to reaching the number of reps necessary

AWESOME!!! Did as rx'd in 11:48.

M/63/196- For time:
50 Wall-ball shots (16lb)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

24:18

Did not have a stop watch with a seconds timer. So....17 mins give or take a few secs. As rx'd.

15# med ball

13:50

21:04

My very first Crossfit workout.

2 mile run to start. 15:59. it was over 90 degrees and humid but it felt good at least.

27:50 as RX'ed

Broken wall balls due to the heat. I was really short on energy. I could have pushed harder though.
I did only strict pull ups as I really wanted to hit it hard. On the last set I did chin ups. Kips would have been a lot faster but I wanted to hit the back strength today since I didn't do any strength work. In about a weak I need to start doing chest to bar.
Finished with 100 crunches.

M/49/151/1-1-06

Went for met-con effect as last time. Increased to 20# ball, probably only 9' tosses. Jumping PU

15:20 (almost 1:00 PR)

sub'd 5 mile run

subbed 50lb dbell thruster

15:10

13:40
14# ball

12:47:11

only had 12# med ball
pull ups had to use small band (don't quite have kipping pull ups down without it ;) )

My arms are still shaking though!! feels awesome!

18:34
had to use 8kg med ball for round 2, plus did pull-ups first by accident

was fighting pukie at the end, and had to swallow a couple of mouthfuls of sick :S

wall ball seemed harder than pullups!

CFWUx3 (no PUs or dips)
14:16

Matt: 17:00? with basketball for wallball.

F/20/145
14:31 as rx'd

sub'd 50lbs thursters for wall ball all else as rx'd 35min32ec

M/32/148lbs/5'5"

As rx'd
8:36

21.01

16:45

watch your transitions, Pete

6kg med ball

09.06.19
13:52 with 12# ball

15:28

m/213/6"0/34

as Rx'ed in 18:46

time is approximate, did the first 40 wall ball shots without realizing I didn't start my watch.

M/30/160

Did the 20# DB thruster sub.

17:00

-D.

32/m/#230
rx'd 12:18

9.28
as rxed

blah blah too lazy or retarded to figure out kipping, blah blah subbed 45# bar thrusters blah

23:45

Vacation, week off

9.19 subbed 20# DB

Subbed 6kg (each hand) dumbell thrusters for wall ball.
Pull Ups killed me, had to switch to jumping PUs after the first 35.

22:14

M/32/168 6'1

16:25
used 15lb ball dues to arm injury(tendonitis)

As Rx'd
14:29

34/M/203

13:17 as rx'd

as rx'd

Time - 11:04

9 ft. target

11:16

*ran 5k 4 hrs prior...

m/42/162/6'

13:12

9:51 - sub'd 45# thrusters

as rx'ed 28:04

Finally got a bar I can do kipping pull ups on so I will be getting better soon... I hope.

16:30

12:06 Rx

subbed 20 lb dbs in each arm for wallballs

17:30

anyone have any tips for persistent elbow pain? took it easy for over a week and it still wont go away.

As Rx'd

13:49

14:41

lower back pain, no bueno.

20lb db thrusters (each hand) for wall balls
17:56

9:59

with 18# ball
50-60 meters between Pull up bar and wall ball tree
19:15

24/m/6'1''/180
as rx'd
13:06

as rx'd: 17:06

subbed 45# barbell thrusters
16:25

31yrs/m/170lbs

9:58 rx'd

m/22/165/6'

as rx'd

23:06

@thesweatbox

11:52*

*more like a 9-ft ball shot

15:50

As rxd: 9:40. Time affected by shared ball and plup bar in Union III.

As Rx'd
13:00

subbed 8kg kb thrusters for wall balls
did 50, 30, 20

18 minutes

sub 2x20 pound Dumbbell thruster for Wallball shot
sub Push-ups for Pull-ups

33:58

M/40/188

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Used 10 pound medicine ball launched to a target ten feet above the ground because that's the heaviest they had at the gym :(

11:12

m35/170/5'8"

as rx'd, 17:47

14.40

pullups stunk.

30/m/5'11"/200

As Rx'd

11:17

WOW !!!!!!

m/53/5'10/165

13:27

26.56 as Rx'd

19/m/165/5'11"

F/38/133ish/5'4"
Scaled to BrandX Pack:
Pack:
For time:
40 Wall-ball shots
40 Pull-ups
25 Wall-ball shots
25 Pull-ups
10 Wall-ball shots
10 Pull-ups

Use 14-20 pound medicine ball launched to a target ten feet above the ground.

Used 8lb Dynamax, which is all I have.
14:00

9:36 as rx'ed @ CF Oshawa. Thanks, Kevin!

30 dumbell thrusters
30 Pulls
20 Dumbell thrusters
20 Pulls
10 Dumbell thrusters
10 Pulls
9 minutes
then 50 Sits

m/29/6'1/192

as rx'd

12:41

33 yom 220 bwt

in redmond washington so no access to gym yet

did AMRAP in 20 of:
run 220 meters
5 pull-ups
10 push ups
15 double unders

total rounds: 8 rds

ball as rxed
pullups 30-20-10
15'09

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

Really struggled with the pull ups today!
As Rx 19:51

M/39/200

As Rx'd 20:50

7

m/35/155
as rx'd
9:07

M/35/180
18:34 as Rx'd

6'2'/190/31

18:50- dealing with a brutal cold...
50 Thrusters
50 Pull-ups
35 Thrusters
35 Pull-ups
20 Thrusters
20 Pull-ups

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

12:13
------------------------------------
For time:
50 Wall-ball shots SUB Thruster
50 Pull-ups
35 Wall-ball shots SUB Thruster
35 Pull-ups
20 Wall-ball shots SUB Thruster
20 Pull-ups

14:34

45 lb plate thrusters 50
pull-ups 50
45 lb plate thrusters 35
pull-ups 35
45 lb plate thrusters 20
pull-ups 20
10:09
thrusters got easier once I figured out how to do them without smashing myself in the head or lip with the plate

subbed 45 lb plate thrusters for wall ball shots
10:09
thrusters got easier once I figured out how to hold the plate without bashing myself in the face during the negative phase.

10:37
25 reps thruster - 2x20lb dumbell
25 pull ups
25 dips
17 reps thruster - 2x20lb dumbell
17 pull ups
17 dips

sub 20# db truster
21:25 ouch

28 male 196

18:35

Subbed 45lb kb snatches for wall balls split the reps between arms
16:44

As rx'd

11:17

as rx'd

8:46

15:49 First wb split 35, 15. Next time 50 straight is the goal.

As rx'd:

16:15

subbed/scaled to:
15lb db thrusters
35 thrusters
35 pu's
25 thrusters
25 pu's
10 thrusters
10 pu's
32:00 (I had to wait a while for pu bar at globo-gym a couple times, added at least 5 min)

15:17
subbed 20lb DB thrusters

As Rx'd
15:08

RX'D
20lb med ball
21:00

EJ
M/36/169
12:50
SUBBED 45LB THRUSTERS
EJ

Subbed for 12lb ball
added extra round of 10 wbs and 10 pullups

16:41

as rx'd

17:50

back after a week off...pullups were shot

M/37/185/5-10
As rx'd
13:30

Did this 6/24

500m row - 2:02
CFWU x 2

WOD:
subbed 11# ball due to gym's limitations, otherwise as Rx'd

14:48

14'00" jumping kips

Used 20lb dumbell thrusters

15:08

Puppy scaling:

25/20/15
6kg wallball shots
Pullups

6:42

20 lb thruster each hand
PU
50,35,20
23.01

For time:
50 Wall-ball shots - 2:45
50 Pull-ups - 5:00
35 Wall-ball shots - 2:30
35 Pull-ups - 5:00
20 Wall-ball shots - 2:30
20 Pull-ups - 5:00

Had to use a 25# ball, no 20# ball available
22:45

did wall ball shots the same and did 35-25-15 pullups in 26:10

rx'd reps - 45# barbell thrusters instead

13:40

16.54 rx'd

CFWU
16:23
M/48/188#/72"

37/m/215/6'3"

13:52 with 12 lb ball -n ewport, ri

CFWU - 3. 12 pushups instead of PU & HSPU 2nd & 3rd. Superman. Burgener.
12:28
Happy w/wall balls. Not very broken. 50; 20,15; 15,5
Little disapp w/PU. More broken than I thought they would be going in. Mostly 6 & 7s at end of each round.

29/m/155

#12 ball

18:10

14-15 lb wall ball
Strict/semi-strict pullups

28:05

M/27/6'/175

16:30 w/ 25# wallball

rounds 35 & 20 in 11:09
with jumping pull-ups

11:41 10#

for time:

row 500 mtrs
30 burpees
10 reps ~ 165# shoulder to OH

5:54

7000 lbs overhead
Rocky Mntn WOD #2
95# ground 2 overhead, 74X
10:15

Did this once at home, since the gym was closed. Pull-ups were done on rings, slowed me down quite a bit. Other than that, done as Rx'd.

16:03

26/200/5'9"

23'49"

as rx'd:

16.42
(30 secs transitioning between exercises - 5 x 30secs = 2.5 mins)

13:20

15lb ball

Used a 15 lb ball.
As Rx'd otherwise.
15:40

as rx'd
15:33

rx'd: 13:37

felt really slow...wake up at 0500 wod done after a warm up.

Scaled to 25/20/15. Assisted pullups, 10lb medicine ball. 10:41min.

RXed
20:31

28/m/65"/156lbs.

15-16lb. Medicine Ball:

9:00

Julie- 9-10lb. Medicine Ball:

11:20

Misread the WOD and did push-ups instead of pull-ups. Oops.

12:13

34 yom 206 lbs

16 lb ball
18:32

43 yom 203 lbs.

12 lb ball
pullups 85 lb assisted

35
35
20
20
10
10

20:34

(Done on 1st July)

14:40

As rx'd on 7/3
13:34

on vacation

ladder circuit of the following:
1-2-3-4-5 alternating between
hspu
pistols

then up to five of
one arm pushups
pistols (stopped at three)

17:30
First Post

Subbed 25 lb ball.

End of round times:
09:06
17:12
21:17

M/30/203
rx'd
round1 time 06:01
wall balls broken 2 sets
pull-ups broken 7 sets
round2 time 11:52
wall balls broken 2 sets
pull-ups broken 6 sets
round3 time 15:14
wall balls 1 set
pull-ups broken 4 sets

F/26/183
sub 8lbs ball/jumping pull-up
round1 time 05:54
wall ball broken 2 sets
pull-ups broken 3 sets
round2 time 10:35
wall balls broken 3 sets
pull-ups 3 sets
round3 time 13:12
wall balls 2 sets
pull-ups 2 sets

subbed 20 lbs. dumbbells thrusters and push-ups

9:45

M/37/150 Completed on 23JUL09
CFWU (minus pull-ups)
As RX 14.41

Started with butterfly pull-ups but resorted to regular kipping on the second and third round

14.38

M/27/6"/175

as Rx'd in 12:10.

I got my Dynamax in the mail Friday and finally did this one. As rx'd - 14:54. Brutal.

For time:
25 Wall-ball shots
25 Pull-ups
18 Wall-ball shots
18 Pull-ups
10 Wall-ball shots
10 Pull-ups
11:15 June 18, 2009

40, 25, 10
25 min

substituted 45# thrusters for wall ball
otherwise at Rx:
13:15
pullups got hard after the first 50 did sets of 10

as rx'd 23:50

Did it one year later.

As RX'ed, 13:12

22:41