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nice looking wod

nice wod~

handstand helen woop

Gotta be honest - I don't think I'll ever do that pull-up workout again!

I did 8 rounds with 25#- did the first 2 unbroken then did the next 6 in 2 sets each. Ripped my hands right open on the 7th round. I tapped out on 8 just to spare my skin.

There's nothing cool about torn hands. I'll never get the "look at my bleeding rips" pictures. They're pretty yucky and in reality ripped open hands are just injuries that get in the way of consistent training. What's up with that?? Why do some people think that injuries are cool? I don't get it.

Allison,

I'm with you on the ripped hands.
Not fun. Does throw off training as well.

Try sanding your callouses before starting. I like to use my Dremel tool to keep the callouses close to the skin.

Try sanding your callouses before starting. I like to use my Dremel tool to keep the callouses close to the skin.

Maggie, you did soooooo good on 'Naughty Kids'!! Your cleans looked good and your hold for support on top of the rings was great. What an outstanding CF Kid you are!! You showed me up on that WOD!

Now isn't your mom the famous Charity who took 1st place at the Northwest Qualifiers? ; )

That video rocks.
Go Maggie.

Glad there aren't any pullups in this workout! lol

hmm what's worse regular helen or hspu helen...

maggie, you're a beast. especially good job on the cleans, better form than most adults i know.

coolio~! looks interesting. This should be good after my two days of rest.

It's Helen's twin sister!!

Great
Lookin
Wod

Allison and other people with torn calluses- if you can do this where you work out, wrap the pullup bar in tennis racket grip tape and don't use any chalk- I've been doing this 14 mo now and have never torn a callus except the "Eva" I did on a bare metal pullup bar in a globogym.

Great job on Naughty Kids Maggie. I really liked your form on the cleans, especially the slamming of your feet. Nice! We look forward to seeing your mom and dad at the Games. Go Charity!

Allison, this video saved my hands when it comes to gripping workouts ie deadlifts, olympic lifts, pullups.

http://www.vimeo.com/4975080

I use them every time and haven't had a torn callus ever since. They work well and don't look as bad as gloves.

15:08

18:07

Quinn - I've tried every kind of bar you could imagine. I have the best time with thick, raw bars. I almost never ever rip anymore. My hands have toughened up significantly over he past two years.

I'm just saying it's lame when it happens, even if it's only once in a blue moon.

I overheard some girls and guys showing off their rips after workout and saying how tough they felt.
I feel tougher when I do the same workout and walk away without injuries. And I couldn't feel like more of a puss on a night like tonight - screaming and crying like a little girl just trying to wash my hair.. What's tough about THAT!? nada.

I'll change it a little bit cause i'll not be able to train

So i'm thinking on...

3 rounds:
400m run
21 kb swing 2 pood
12 push press 155 pounds

Are most of you planning on running the 400's on a treadmill?

Did someone tell coach that HSPU are my goat? What the frick? How about another couple of weeks before we see HSPU again? Granted a couple of days w/o pullups would be nice too.

Way to go Maggie. Awesome job.

Drew and the gang from the Aromas Level I Cert

Thanks for an awesome weekend! This was truly an educational and inspiring experience. Coming into this I knew I had some things to fix (aside from being old and slow), but you really helped pinpoint some key points to work on that I expect will translate into huge improvements.

I come away from this cert feeling much more comfortable with the key movements, and with a much better ability to tell when I'm doing something wrong and what needs to be done to fix it.

Great job!

what does 1 1/2 pound pood mean?

here's to hoping that my extra rest day (ha ha) left me refreshed for this tomorrow afternoon :)

Let's hit it hard...

GIDDY-UP!

Awesome cert. this weekend in Aromas!
Great coaches and special thanks to Dave and the Castro family.

Great video.

Anyone who says kids shouldn't workout needs to be shown a heavy dose of CF kids. As a side note, I have this feeling guys like Greg A and Josh Everett are going to look like chumps when a generation of kids get to their age and have almost 20 years of Crossfit experience.

stevo - check the FAQ. all your answers are there.

jakers - gotta love HSPU. would rather those than PU's.

Pony - nice to see you back

I just got back from Crossfit Level 1 Cert in Aromas. It more than exceeded my expectations. Excellent group of professional instructors that went out of their way to help. I was impressed by the supportive environment the staff created and how well organized the class was. The class had just the right mixture of lecture, practical hands on learning and workouts. Great class.

Nice job Maggie! Jeff, I was expecting something way different after the story you told me!

Great video Vales! Maggie, will you teach me some of that great form tomorrow? I could use your help. :) Maggie and Joey, I feel like I got to see you tonight without seeing you. Love you all.

This one is going to be a tricky one. I feel like running outside and not on a treadmill but in order to do that, I gotta make my own ghetto KB! I'm probably going to use my 22 lb homemade wall-ball, and some of these old plates I found in the backyard and put em in a backpack! Fun!!!

CROSSFIT!!!

GO FRAT GO!!!

Yes!!! 55 lbs exactly! It's not the same as a 55 lb KB but it'll do!

yay kenny!

Just completed the level 1 certification in Aromas, CA! The lectures were all created and presented in a highly oranized fashion demonstrating a solid base of Crossfit and its components. We were blessed to have such highly skilled trainers/coaches bring their knowledge base to the lectures; and present such material with their own personality and flavor!

The weekend moved along at a steady pace; with great balance between lecture, hands on, and open questioning. The energy of the staff respresented what Crossfit means to me and others; a sense of community and family. I came to this cert with a foot injury and felt very accomodated to my current level of function while still being able to optmize what I could work with. I am very grateful for the special help of all the trainers to make this possible! I am very proud to be a part of this Crossfit "family" and this weekend's certification at the Ranch! It was great meeting the various trainers and fellow CF'ers and learning from them! From every aspect, a job well done. Excellent indeed! Thank you to all! See you at the Games!!! Good luck!!!:) Michele A. O'K

Wow did we luck out on getting the best freaking trainers around at the Aromas, CA cert! Who can ask for more than Fredie, Pat, Jason, Stephan, Drew, Joey, and Austin, and Dave.

Not to mention the Castro family who opened up their property to us and even provided lunch both days!

The lectures were informative and I could tell that a lot of planning went into them. I especially enjoyed the question and answer period since it brought up questions that I'd never thought of before. Plus, since I'd drank the kool-aid awhile ago I feel that I got some great insight.

The training sessions were brief, but with a two day certification what can you do? I would have just loved to spend more time training with all of them. I really liked Fredie's approach to training and hope that I can be as succinct--coupled with great analogies--in my own training.

I really felt welcome and accepted by everyone there, from the trainers to the other students.

Another comment from a recent level 1 cert graduate from Aromas -

Just wanted to say I had a really great experience. Many heartfelt thanks to all the coaches and attendees! The team workout was definitely a highlight for me. :)

I just completed the L1 Certification at The Ranch. It was an amazing experience. I wish it had been longer, so we could have had more of an opportunity to both have these elite trainers watch our techniques and to pick their brains. The amount of knowledge presented at the cert was staggering. This was the first time being a part of the community (there being no affiliates near me). The different perspectives presented there will change the way I look at training myself and others.

Wow - seeing little Maggie there puts all my whining and complaining into perspective. o.O

Good job girl!

Mags, that was so awesome. Keep up the great work.

To all callouse rippers:
I find that the placement of the pullup bar in my grip has a huge impact on whether I get blisters and/or rippage. Placing the bar more in my fingers, above the line of callouses, greatly reduces the friction on my hands. Plus, the grip seems to be stronger as well. Try it. It's worth a shot!

Work hard. Play Harder!

I too attended the CrossFit Level 1 cert in Aromas this weekend. I have to agree with all the other comments. It was an awesome experience. Everyone from HQ staff was outstanding. It was great to hear personal opinions of the trainers and their own experiences, lots of great discussions. I learned how to address many of the things that have been holding me back on certain moves and exercises. Not only was the training awesome, the workouts and learning about intensity kept me pumped the whole time. I can’t wait to take back what I have learned and start putting it to use. The icing on the cake for me was a PR on Fran and getting my first two muscle ups! Thanks goes to Jason for coaching me on the MU's.

I could only think of two minor things for improvements;
1) Better directions and signs to the Ranch, several folks who used GPS ended up on the other side of Hwy 101 driving around on Dunbarton Rd looking for no. 275.
2) Maybe ask for T-shirt sizes, when folks register so everyone gets a size that fits.

Thanks for the awesome experience!

The humbling continues.......

Had to use a supported bar to finish the last set of HSPU, otherwise as rx'd in a glacial 15:13!

First WOD with KB's, which was fun!

One more here that attended the L1 cert in Aromas. It was a great experience with a superb coaching staff. It was informative, it was interactive, and it was fun. It was actually the fastest 9-5 i've ever been involved in...! each day felt like it was only 3 hours long.

The lectures were very engaging, and the material was covered at a level where it was informative without getting too in-depth behind the science. Part of me wanted to delve further into each topic that was covered the second day, but i realize that there is a time constraint...

Unfortunately, after all that coaching by Jason and Pat, I still don't have a muscle-up. I'm close - just need to force my head through. don't know why i'm not getting it yet, haha.

anyhow - it was a great experience and I'm glad I did it. It was also great to test out the hill, haha. I hope to see you all soon!

m/27/213/72

14:58
had to use treadmill
did hspu on 3 abmats

M/33/155/5´9"

8.59 as rx´d

Cool, a new twist on an old favourite!

3 rounds for time - as fast as possible keeping rest to a bare minimum. The clock does not stop until all 3 rounds are complete

400m is about a quarter mile for those used to old money.

1 1/2 pood is 24kg or 53lb. If you don't have a kettlebell roll with a 55lb dumbbell.

HSPU - from top of head touching floor to full arm extension. To maximise ROM keep your hand spacing to no wider than your width for a barbell press

As usual for all things scaling and really useful progressions check out BrandX

Cheers, kempie

this looks like fun I think I can handle anything but pullups right now for sure. keeps it real people....this crossfit thing is awesome.

m/43/185

as rx'd
19:04

I also just attended the Level 1 Cert in Aromas! It was such an amazing experience! The whole atmosphere of being at the Ranch, around the amazing trainers and other amazing CFers was overwhelming! I learned so much more than I was expecting and the opportunity to fix my technique on many movements as well as learn how to teach them properly. I just wish it could have gone on for a few more days! I miss it already! Thanks to Freddy, Jolie, Pat, Jason, Stephan, Austin, Dave and Drew. What an absolutely awesome and inspiring group of coaches!! And thanks to the Castro family for lunch and for opening up the Ranch to the crossfit community!!

Can't wait for Crossfit Games 2009!!!

Torn hands is definitely not pretty, nor is it clever. But hey, that's my opinion- some people dig that and I'm not gonna judge them for it. As for the kettlebells, I think 1 pood equals 36lb. Am I right there?

m/41/5'6"/145

19:07

well, well..... Aromas sounds awesome. We northeasteners went down to Crossfit Montclair and had a wonderful experience. The trainers were top notch full of information and tips beyond expectations. The Facility was incredible, and our form girl was flawless. The trainers taught in real style. INtelligent information taught with great humility. It was a great time, and I learned tons, heck the BBQ wasn't bad either, although still feeling the effects of the tabata air squat resting area.

Rx'd 11:24
1st Rnd unbroken
2nd Rnd HSPU 7 + 5
3rd Rnd HSPU 6 + 6

m/30/6'8"/235

11:03 as Rx'd (though my head didn't touch on all the HSPU).

M/48/6'/185

10:33 as rx'd

m/28/180/72

as rx'd w/2 pood kb
10.58

M/29/5'11"/178

Time: 10:40

Subbed with 45lbs Dumbbell.

M/33/6'/195

12:56 (spotted some HSPUs)
KB was 45lbs.

bridge PUs (clearly one of my weakest movements) otherwise rx'd

14:58

M/41/5'11"/185

HSPU--to ~5" above ground

14:26

I attended Level 1 Cert in Montclair. It was awesome experience, the cert was very well organized and I met tons of great people. I also loved the gym itself!

I came all the way from Finland to U.S. just for the Cert and I have to say it was worth every penny.

Thanks for Adrian, Miranda, Chuck, Dennis, Rob, Jon and Todd. You are awesome atheletes!

13:59

M/23/6'/235

11:02

Getting back into the swing of crossfit after taking about 6 months off. Heat here in Iraq is around 115 and will give you cotton mouth after about a min to a min and a half into each WOD. Had to use a 47 lbs concrete block for kettlebell, awesome workout.

AS RXd 9 minutes 29 seconds

m/26/168

16:35 as rx'd
ROM on handstands could be better though

bw 165

hspu assisted

9:38

CG E City Crew 0700
Hicks: 10:52
Leary: 11:26

13:15

The only 400m i had to sprint on was up a hill... that wasn't fun.

Just attended the L1 cert in Montclair... AWESOME stuff. Great venue (thanks GF guys), great trainers (Boz/Todd/Chuck/Dennis/Rob/Jon and ofcourse our lovely demo girl Miranda), and a lot of great knowledge and philosophy of training going around. It definitely exceeded my expectations on many levels, and I left totally excited and ready to rip it up on my own. That is, as soon as I'm able to walk properly and hold my arms overhead again.. hahah.

I also met a lot of great folks there.. for anyone I didn't get to touch base with before heading out, email me updates once you start your training - dan@nextlevelfitnesspa.com.

In the words of Todd, 3/2/1 go!

Okay, okay - who were the people showing the "Hook 'Em" signs in the bottom picture?

It looked like some people were shorter in the back for that one.

Anyways - "Hook 'Em" right back at you!!! Got UT in the best of three for the National Championship!

Now - for the exercises - going to take my time on this one and get it done as Rx'd.

Talk to all of you later.

Stuart

Level 1 Montclair -
It was a Big Bowl of Awesomeness!
Trainers - the best! All fantastic guys except of course Miranda - she's incredible!
The instruction was complete, honest, funny, and as PJ stated: humble. This was done right!
My daughter and I had a really valuable experience. Thanks!
Mark

#75 Dan, FYI Miranda is a trainer too, not just a demo girl!

L2 this past week was indescribable. Incredible feedback and progress in coaching, CF never ceases to amaze me with standards and results.

Thanks Todd, Boz and Chuck. Thanks Gregg for hosting!

13:15 as Rx'd

Didn't feel like pushing too hard today on the runs. Didn't matter though as I needed the recovery on the HSPUs anyway. All KBS unbroken.

m/5.9"/185lbs

16.00

400
70lb kettle bell (oops)
12 HSPU

31/M/190

not as rx'd - used a 55# dumbbell cause not kettlebells and still putting the front of my feet on a smith machine bar for the HSPU's

13:36

How 'bout a web-based broadcast (or rebroadcast) of the Games? I'm sure that most of us that aren't able to make it to the ranch would love to see it!

More certified DCF peeps. Way to rep the horns folks & nice tat, Holly!

Taking a nice rest day after the LEVEL 1 CERT in MONTCLAIR. OK, so the legs are sore and the head is overwhelmed with information. But I feel great. I can't wait to put some of these training skills to work. Around Sunday afternoon I felt like we were finishing up a two week course.
The instructors were amazing. I still can't believe I was in the presence of these people that I idolize online. What a community. They put every skill and lecture out in a way the even I could understand!

Thank you to all the instructors for their professionalism and knowledge. I took home a lot from this.

Thanks to Gregg for opening his box to us. Great place. Hope to visit someday and try a WOD.

Great job and congrats to all I met there.

As Rx'd
11:14

Run were slow. KB Swings were unbroken for all rounds. HSPUs were broken in set of 7-5, 7-3-2, and 5-3-2-2.

I haven't been able to do an single muscle-up for months. So I practiced muscle-ups in the warm-up today. I was able to struggle through two muscle-ups. It was ugly but I got them. Wohooo!!!!

2X CFWU

WOD as RX'd
(subbed HSPU with incline PU feet ~5ft incline)
13:40

Recline bike for 20 minutes

For db swings, do you use one arm or 2? Any rec way to hold the db?

as rxd--forehead to ground

18:58

28/m/65"/155lbs.

3 Rounds for time:

Run 400m
40lb. Dumbbell Swing-21 reps
Handstand Push-ups-12 reps

14:20

Smith-Run 400m
20lb. Dumbbell Swing
15lb. Shoulder Press

16:00

As rx'd

10:58

HSPU a little sloppy, but I think this is the first wod I have done unbroken!

Did want to push too hard, but still PR-ed with 9:42. Run was a bit slowish, but still managed. All swings unbroken. HSPU were forehead to ground. Focused on technique. Really cool. A brand new version of a time honored favorite. just completed a level 1 cert!! Awesome. Have to go. Still in the middle (day 15) of a 30 day 200 burpee a day challenge. Very hot today. Zone diet eating going well. Body fat down to a manageable 4.65. Coach is awesome!!

35/M/200/6'

Okay this is ridiculous. I had to sub rowing for running, because I have a torn soleus.
Then I had to sub pike pushups for HeSPU because when I kicked to up the wall, I pulled an ass muscle & it hurts like hell. KB swings were great.
11:13
This AM, DL 225X5, 315X5, 365X5 (5RM PR), 245X15

PC felt fine after DL's, but I must have tweaked soemthing.

#19

Waste of tape. If you're that worried about your hands, save the 10 minutes before every pullup workout and just go buy gloves. You might not look as cool, but you'll save $4.99 every other week.

A BIG Thank You to Drew and all the instructors at the Level 1 cert this past weekend! A great cast of characters with a commanding Ring leader.

Besides my body being a little sore. My mind is a wee bit numb from all the useful knowledge. Thank you so much!

A huge thanks to Dave and family. For their generosity. Their allowance to use their property is an amazing asset to our community as a whole! Thanks for everything!!!!

I also attended the Level 1 Certification Course at Montclair. I'm the dark blob in the upper left of the group photo.

First off, hats off to Gregg at Guerilla fitness for a state of the art box and great hospitality. Going in to the weekend I read a lot of posts about how the certs were overpriced and how the money could be better spent on equipment and personal training. After my experience this weekend I have to wholeheartedly disagree. Crossfit is the real thing. Todd, Adrian, Chuck, John, Rob, Dennis, Miranda are incredible role models, trainers, public speakers and athletes. I don't know of too many other organization able to assemble such a top notch group of presenters at one time.

From the minute to the last the atmosphere was charged with an incredible energy. The drills sections were humbling and validating. Each skill was given its due attention and my head is swimming from the knowledge gained from the lectures and discussions. Not to mention my body being sore from the assorted "Treats", thanks Todd.

Great job to everyone who attended, each one of you came with honesty and an openness to learn and grow as trainers and athletes, this attitude is infectious. Special thanks to the other 40 somethings I met: PJ, Scott & Julie and my brother from another mother Bryan. You guys rocked and helped to make an old man feel welcome.

Final thoughts..... GET CERTIFIED!!! Do it today and never look back.

kettlebell swings with 40# dumbbell.

time is 11:45

Looks like a great one. It stinks because I'm a day behind! I'm gonna be wore out after working all day and then 2 WOD!

Two weeks untill the possibility of the academy!

Push it....

Dynamic warmup. Short 5 min jog around block.

Wod as Rx'd: 7:48 (1.5p KB, HSPU against light pole)

First time back Crossfiting in 2 months. Kool aid is tasting good on this sunny summer day :)

#92, how is it a waste of tape if you reuse them? Also how is it a waste of tape if I haven't torn up my hands in over 2 months? I have only bought 2 rolls of tape in that period. Last time I checked athletic tape was $1.50 at walmart. Thanks for playing.

28M/6'3"/200
15:02 as rx'd

3 rounds for time:

400m run, 1 pood KB swing 21 reps, 12 HSPU's

15:12

Again HSPUs were the limiting factor, down to doubles almost immediately...

Times:
1) 1:23 / 0:51 / 2:02
2) 1:44 / 1:10 / 2:39
3) 1:39 / 1:07 / 2:32

m/27/180/72"

frikin' Sweet.

I got mixed up and did 4 rounds in 19'41".

Elevated Push-ups on the bench. Can't quite "get my head up" on the HSPUs yet. I'll get there.

25/m/5'11"/177
as rx'd
22:40
this was like Helen on steroids for me because of HSPU

15:31

HSPU's with toes on bar at eye level

It is very sexist to have "demo girls" walking around like barbie dolls. What about "demo dudes" walking around like GI Joes or WWF action figures?

When was the last time we did Fran?

Mags, that was strong work, thanks for sharing your CrossFit with us. You make "Naughty" look good!

Paul

13:31 as Rx'd

Shallow on the HSPU but i am get a better range of motion and stonger at them.

M/28yo/70"/205

14:11

40# dumbbell for kettlebell swings

F/27/5'0"/108
So since the lightest KB we have is 45#, I did this heavy, thought I was gonna die, then smashed my old as rx'd PR.
13:15
Today was a good day...

I thoroughly enjoyed the Montclair, NJ cert this weekend. The coaches' knowledge of the subject matter is amazing. Even more impressive is their ability to communicate it to such a large group as effectively as if it was one-on-one instruction.

What most impressed me, though, was how well the cert was organized and how smoothly it flowed between lecture and movement. The coaches certainly demonstrated the Crossfit goal of being prepared for anything life throws at you when the fire alarm went off in the middle of a clinic! They didn't skip a beat.

The only suggestions for improvement I have, though perhaps not feasible given the large group and time restraints, would be: 1) more one-on-one time with the coaches, and 2) splitting into smaller groups where we can practice coaching each other.

Overall, it was worth every penny, and I highly recommend it to anyone who has not attend a cert yet!

Thanks to Todd, Chuck, Adrian, Jon, Miranda, Eric and Rob!

just did the L1 cert in montclair and it was worth every penny! i got to experience the cert from a different perspective due to my awesome broken leg. not being able to participate in the physical, i was able to see how our group of trainers taught the moves and picked out flaws. we had an excellent group of trainers Miranda, Chuck, John, Rob, Dennis, and the infamous Boz and Todd. All of them presented CrossFit in an organized and understandable manner. I got to do the pull-up WOD with the trainers at lunch on the second day and that was incredible. those guys and Miranda flew through that WOD, and it felt great to workout after sittin on my ass for 2 weeks.

also Gregg of GF is a great guy and has an amazing facility. hopefully when my leg heels up ill get to train at the GF box. id just like to thank everyone involved in the L1 cert in Montclair and say to all you crossfitters out there, Get Certified! even if your not going to be a trainer! 3..2..1..GO!

sub 30# Dumbbell with a 5# ankle weight strapped on for Kettlebell swing
sub feet elevated Push-up for HSPU

21:15

M 68"/162/40

9:35
440 yd. track
scaled weight to 40#
assisted HSPUs (feet on 4' fence)

Just returned from the L1 cert in Montclair. Thanks to Greg at Guerilla Fitness for hosting; what a great facility you have. Going in, I assumed that by the end my body would be sore, but had no idea my head would hurt too. The valuable & overwhelming infomation that was delivered through out the weekend was incredible. Thanks to the great group of all-star trainers; Todd, Boz, Chuck, Jon, Rob, Denis, & Miranda. Your lectures and training techniques are top notch.

The certification is awesome and I recommend if you have any interest in crossfit to sign up and go to a cert. You will not be disappointed.

A special shout out to my brother-in-law Bob C. who attended with me. Thanks for pointing me toward the crossfit "light" a few years back. I'm looking forward to getting that box going with you.

As Rx'd:
20:24

HSPU took the longest, but very fun WOD.

12:24

3 rounds
9.0 treadmill @ 1.5%
21 @ 40# DB swings
12 HSPU

f/24/125/5'4

12:27

subs:
30#db swing
tripod HSPU's

It felt good to get back into it after a week break. My times were suffering and I had some injuries that I neede to recover from fully before I went hard at it again.

As Rx'ed
10:55

oh, and i met mr. p

Subbed 55 lbs dumbell
12:13
1st two sets unbroken
3rd set DBSwings unbroken, HSPU 9 +3

A little slow on the treadmill and lost some time from treadmill to weight area.

24/m/5'11" 13:57 and the wife 21/f/5'3" 14:28. Spotted each other for the hspu which may have made us slower overall but made the hspu faster.

23/m/180
11:22
1st set actual HSPUs, 2nd/3rd sets front-leaning HSPUs

M/27/158/5'9

As rx'd

10:25

Amazing workout

CFWU- minus pu's (blisters from all of yesterdays pu's)
15lb dumbell

12:10

I can not run on the outpost that I live on. Any suggestions for the 400m run. I have a jump rope.

Thanks

Runs on treadmill, 1 pood kb, band assist hspus.
14:42

Rx'd 14:24
gotta start running faster. That's the limiting factor.

I friggin ripped my hands too...on pullup #62. I've trimming my calluses to try and prevent this. Any other ideas?

400 m run
21 swings (55 lb dumbbell)
12 HSPU

9:18

10:00 rx'd

as rx'd 13:04 - used 55lb Db and runs on treadmill
rested 1 hr
ran 4- 400 meter sprints with 400 meter jog inbetween

Newbie f/28/5'6"/125

Ran 4 miles in the a.m. ~ 33 min.

3 rounds:
15 dumbbell swings 20 lbs.
10 regular push-ups

The thought of any type of HSPU made me want to barf...besides, it's my bday. :)

Ripped hands from yesterday only 62 pullups. 12:00 exactly. did hspu on plyo box and 400m on treadmill 12:00 MIN

With 1/2 BW Overhead Press 24 reps, otherwise as Rx'd
10:54!

GREAT JOB Maggie! Your false grip was outstanding. And like most everyone else said great form on your hang cleans.

8:32 as rx'd....then promptly fell on the floor wishing I were dead.....

Not as rx'd...OD

400m run
2 pood KB swings x 21
HSPU's x 15

3 rnds - 18:06

PT:
100 BRPZ
100 Ninja PU's
21:18 (4th of 15)

m/33/170/5'10

So excited to finally use my new kettlebell!! Excited until the third set worked me over. I love the kettlebells keep them coming!

12:14
400's on the treadmill @ 8.8mph 1% incline
45# kettlebell
HSPU as RXd

Wife
F/27/134/5'8"
14:10
400's on Treadmill @ 7.5mph 1% incline
25# kettlebell
HSPU toes on plyobox in a pike position.

25/m/5'11"/205ish
12:40 as rx'd. Swings unbroken, shoulders badly broken

quick question, whats more important on the swings; the weight/load, or the dynamics of the kettlebell? the heaviest KB at my "fitness center" is 50 lb. curious if the 5 lb difference would be negligible compared to the desired KB behavior. i don't mind using a dumbbell, just curious.

Rx'd
11:20

Went rock climbing all weekend and I missed yesterday's pull up WOD. I think I did more pull ups on the climbs thought.

Today:

12:22 as rx'd. Swings unbroken and HSPU broken into 2 sets of 6 each round.

Still a little worn out from the weekend, but I will not miss a fun WOD like this. Under 10 min next time for sure.

m/40/6'0"/190

feet on wall for HSPU, otherwise as rx'd

15:04

Good Wod today!
400m hard
Used 30kg db (66lbs)
HSPU (short arms not much ROM) Should I use d/bells or such like to give more range of motion?

12.32mins

M/38/6'/265

F/25/5'0"/125lbs

12:36

1 pood KB swings
HSPUs to a stack of 3 DVDs

CG E City 1130 Crew:
Herring: 10:58
Jaramillo: 10:35

400m run, 15lb dumb bell swing 21x, 12 hspu next to a wall. 3 sets approx 10-14mins

12 min

13:24 as rx'd (runs were longer than 400m just not sure by how much)

KB swings all unbroken and felt really strong. After watching some of KB videos the other day I was really able to explode into them and not use my arms at all.

HSPU's broken.

runs 1:41/1:57/2:08
kb swings 1:03/:57/:55
hspu 1:32/1:41/1:27

How do you hold the db for the db swing? Just one hand over the the other?

Cage, sub 150 single unders for 400m run.

m/35/153

as rx'd 9:06

Allison I feel your pain girl, I've done that workout only once and my hands ripped bad also.
So I officially retired that workout, there's no need in ripping your hands and not being able to train properly because of it....

m/21/150/5'7

subbed 65lb sdhp for kb swings

12:05

S/f

29/m/183

11:38

Rehabbing shoulder, so did HSPUs to 1 AbMat after the 1st round. Just not ready for full range of motion. Fun WOD.

M/43/6'/0"/175
changed things around a bit as below:
Three rounds for time:
Row 500 meters
21 swings 55 pound dumbbell swing
12 Handstand push-ups 1/2 to 3/4partial ROM
15:55
5:45 for rowing time. A lot of time walking between spots.... Felt pretty good after today's WOD. Still bothered by partially torn Achilles. Slows things down a great deal.

as rx'd
9:45

M/23/180lbs.

I am two weeks into Crossfit and I am loving every aspect of the program. I am a firefighter and can honestly say that this is the most practical workout that I have ever found. I noticed that my times are slow... Today was 33minutes. Any advice? I notice that my body is wanting to rest - I cannot continue the WOD's in one strait shot.

400meters @ 8 minute mile pace
55lb dumbell kettle bell swing
HSPU on wall

as rx'd 33:06

10:28 as Rx'd

8:47

Did assisted HSPUs using a barbell in a rack and used a 45# plate instead of kettle ball.

Have been doing crossfit for about 2 weeks. Loving it so far.
M/28/5'10"/188lbs (goal= ~170 lbs)

as rx'd
400 meters all < 1:30 (indoor track
40 lb dumbell kettle swing
5 HSPU w/ 3-4 negative HSPU each set
time: 19:40

4 mile run tonight!

Level 1 Cert- Aromas

Thank you to everyone who helped to make the cert a great learning experience for all of us! I was exposed to so much valuable information, and look forward to bringing all this knowledge back to my affiliate! Thank you to all the coaches and the Castro family!!

15:30 as Rxd

actually not as Rx'd used wall for HSPU assist

46/M/6'/184

TIME: 13:44

USED THE 2 POOD KB...ALL THE REST OF THE WOD AS RX'D.

15 BODY WEIGHT (185 POUND) SQUAT CLEAN AND JERK VIDEO COMMING SOON-FUN IN THE TUCSON SUN.

SUN DOWN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Jeremy #127, I had a big problem ripping my hands open on the pullup centric wods. The last time I did yesterday's workout in May I ripped my hands open so bad I was unable to effectively complete the next wod which was I believe deadlifts.

I didn't want to use gloves because what they offer in comfort they take away in building grip strength. I found this video on vimeo and I haven't looked back.

#92 MJS doesn't approve but I don't think he even watched the video or else he would realize that these wraps are reusable and very effective. I also don't think he has ever ripped open his hands bad enough to where he would even understand. I have only spent $3 total on tape in the past two months and haven't had a tear on my hands in over 2 months.

Take a look.

http://www.vimeo.com/4975080

f/26/155

12:42 - w/ 35# swings

- Still at 'GloboGym' in Phoenix so had to do the run on the treadmill, and had to start it over for each set. It slowed me down quite a bit.
- Almost full ROM on HSPU!

Thank you to Gregg and the Guerillas in Montclair, Todd, Boz, and Chuck, and the incredible crew that I had the honor of going through the L2 cert with.
If I can retain even close to half of what I gained over 2 days of seeing and doing, I'll be a much better trainer for it. Exposure to that level of coaching and CrossFitting always lights a fire under both of those buttcheeks for me.
Thank you.

as rx'd with 50 lb dumbbell (biggest i got)
12:24

41/m/155
subbed 60# KB swings
13:08

20:31

400m at 9.5 to 11 on treadmill
subbed 50 lb dumbbell x21
subbed push press for hspu

I like the inclusion of a 400m run. People tend to overlook the functional importance of short and mid-distance running. It might be even more effective though to have a shorter distance (100-200) to bring the focus more to explosiveness.

-Jay
www.barefootconcepts.com

32/m/160 subbed 55lbs db swings and assisted hspu. 14:19

13:37

M/27/170

10:16 as Rxd

Wanted to go sub 10 but just didn't have it, next time though, it'll happen!

...on another note, I've been crossfitting in Wichita, KS for almost 2 years now and have had very little luck finding other like minded fitness freaks or a gym that will allow me the freedom to do all out crossfit. Well due to the wonderful economic situation (and Obamas constant bashing of the use of coorporate jets) my employer - Cessna Aircraft - has been forced to cut staff by approximately 55% (and counting). Though I've not yet been cut, I have been looking at other possibilities and I'm proud to say that this morning I accepted a job with Boeing in Renton, WA (that's pretty much in Seattle). So lookout Crossfit King County, I'm coming your way. In about 3 weeks I'll be stuffing all I can into the back of my car and setting out on the 1800 mile journey. I can't wait to finally have a CF gym where I can do it all and the only people yelling at me will be those on the sidelines shouting words of encouragement.

10:01, scaled kb according to bw

M/16/5'11"/170

11:01, feet on smith machine for hspu

F/16/5'8"/135

12:42, 15# dumbbell swings, feet on chair hspu

F/50/5'6"/135

12:03, 30# dumbbell swings, feet on smith

M/50/5'11"/172

12:02, feet on smith

Gavin - 149

For the DB Swings you should turn the db sideways and grip one end only. Overlapping the hands on the center bar doesn't distribute the weight well enough so one arm does more work, or you'll end up smashing the hand on the bottom. Grip it from the ends, it gets tough as the DB's get bigger because the stack of plates is too thick but so long as you can get your finger tips around them and not drop it on your head, you'll be fine. Hope this helps!

CFWUx3

"Handstand Helen"

1 pood KB used
head to abmat
runs done outside

TIME: 9:14

9:25 rx'd

Still shaking!

A full minute off my PR. KB's and pull-ups unbroken. It's always the run that screws me.

Random warm-up from our trainer.

3 rounds for time
400 m run
21 KB swing (20 kg)
12 HSPU with 2 thick rubber band supports

15:53, almost threw up, but not quite

m/6'0/195
1st day back after 3 weeks vacation in Mexico (lot of beer)

2nd week of Xfit btw

As Rx'd

13:59

Male 36yrs old 235lbs 70" tall

First crossfit workout: painful.

Had to walk parts of the run
Dumbell swings were 21/12+6+5/10 then quit
Handstand pushups were 3+4+3+2/6+4+2/3 then quit (used to be good at these when I was powerlifting)

Whole thing was 32ish minutes.

I am fat and out of shape.

Haha! Too funny. I just realized I did Helen instead of Handstan Helen. I am stoopid! Oh well!

11:42

KB with 55# DB unbroken
HSPU, feet on bar on top of squat rack

m/38/160/5'10

tested hspu, but could only get like a quarter of the way down so i subbed 75# shoulder press (too easy). Need to work a lot on hspu soon
Had to walk a lot between running area and weight room
14 minutes

Thanks to all the trainers at the Aromas cert for putting together such a great program. All the lectures were valuable and informative. Highlights for me included Freddy's programming lecture and Pat's nutrition lecture.

I also liked the way the trainers rotated through the groups to give us different perspectives on the skill work. Its valuable to see how different trainers cue the participants.

And thanks Stephane for the knee information and the deadlift tips.

M/24/160#/5'7"

Subbed 500m row for run, otherwise as Rx'd

round 1 unbroken
round 2 - 7, 3, 2 HSPU
round 3 - 5, 5, 1, 1 HSPU

used a huge 40# medicine ball for KB swing
half of the hspu's clean/ half modified
7:25

Freddy, hahahahahaha I was just reading your post thinking, wasn't it supposed to be handstand push-ups? LOL!!!!!!!!!!!

as Rx 11:10 Kettle bells were no joke! good work out though

as rx'd: 12:37

21 minutes,,50 lbs kettle and 12 pullups (replace for handstands)

M/20/6'0"/160

Had to sub the 400 meter run for 50 24inch box jumps and scaled to 45lb DB swings-- 13.40.

My brother was on an FFG for 4 weeks and is getting back into shape, and fighting off a sinus infection--17.25.

12:12, HSPU nose to floor, no shoulders today

8:32

feet on squat rack bar for HSPUs. Fabulous workout, many strange looks from gym staff (co-workers) and members, sweating like faucet, came close to blacking out, everything you want from a workout.

3 sets:
Good morning squats 110lbs
forward rolls w/swiss ball

F/31/122

3 rounds-
400M run
21 KB swings- 1 pood
12 shoulder press (no leg drive) 50#

15:09

M 34/5'7"/137

As Rx'd: 13:44

Happy Birthday Sarah, #131, it's mine too. Hope your day is grand!

Subbed 800m on stationary bike
35lb db swings
hspu with feet on bench, back fairly perpendicular

13:29
Last set of hspu killed my time.

On another note, the doctor cleared me to start running, though still in a limited capacity.

Herm's PBPB Challenge Scale-Up:
3 rounds
400m Run w/ 70# KB
21 70# KBS
12 HSPU
37:30

83 degrees F outside
Runs w/KB = Complete suck. Heavily broken sprints. No good way of running with a single KB, especially a heavy one.
KBS broken into 2 sets each time. Could have went straight through without sweat slippage. Nearly bonked my noggin a good one.
HSPUs no prob!

approx 18min

subbed 100lb OH Press

Started with first portion of CFFB collegiate strength WOD: Back Squat 5X5 (opted against hevay presses)

255-265-275X4(pr)-270X4-270X3

followed by WOD on mainsite; had to sub 500m row in place of 400m run.

time: 15:21

#178~freddy c. I SO ride your wave of the runs screwing things up in a WOD!

Great video Maggie~ I have shown you off to my 3 girls! Keep working hard!

m/36/6'1"/199

made up yesterday's pull up wod
21:52, lost track of sets

first 2 rds as rx'd, dropped weight to 25# on next 2 rds. scaled remaining 6 rds to 3 strict, 5 kipping, 7 jumping.

did this one outdoors; 95+ heat index. looking forward to "handstand helen" in similar conditions tomorrow.

~20 minutes outside in noon Texas sun on asphalt parking lot. Not recommended.

Subbed:
-1:45 jumprope for 400m run.
-55# DB for KB swings
-HSPUs were with feet touching side of my truck.

M/29/6'/180

M/43/185/5'9"

500M Rows for 400M Runs
50# dB for swings
16:15

as rx'ed

~12 mins forgot stopwatch again.

31/m/195

11:14

HSPU w/assistance bands.

HAPPY BIRTHDAY SARAH! #131

Regarding hand shredding: recently a couple people have been experimenting with towels on the bar. Freaky as it sounds, as in hands slipping off the bar or losing their grip, no one has complained about it and it has worked pretty well. The people who have tried it are avid kippers, using a towel that's on the thin side.

Try it out; if you hate it or feel uncomfortable in any way, especially a slippery feeling, stop and try something else. Oh, and to clarify, the grip is a full grip and not the false grip; wrap the bar with your thumb...

9:12

39m/6/185

12:13

m/43/177

did 2 wod's today. Played golf yesterday, so did yesterday's first.
10 rds 19:26

waited 20 mins and did todays (sub 55 for 50 and did not have strength to do hand stand push-ups so did 12 strict pull-ups)
10:51.
Now my arms cannot move

First WOD back after Wisdom Teeth removal on Friday.

All runs at 10.0.
All swings (55lb db) unbroken.

First time doing this many HSPU's and completing a WOD with them RX'ed. Did each round 3, then 2, then singles for the rest of the set.

Failed on probably 12 total HSPU's. Last rep took me 4 fails.

Total Time:
25:03

m/29/185

rx'd outdoors 103 heat index

10:48

25:12 in the Sun City
Subbed 1 mile bike sprint for 400m run(DJD knees)
1 1/2 Pood Kettlebell X 21 swings
12 Handstand push-ups

m/38/76/200

Still not strong enough for full-ROM hspu's, went to ~5in pad

9:18

PR for standard Helen is 9:20

17:04
HSPU's slowed me down.
Need to get a better fuller ROM.

22/m/165lbs 5'8"

Pack scaling w/ max HSPU and after failure hold in top position till failure

11:43 (3 HSPU first round, 2 second, 1 third)

m/22/180lbs 6'3

14:56

Did 35lbs swings, completed in 14:10

m/19/165lbs/5'10"

16:34 rx

that's more than double my best helen...blasted hspu's! glad we're getting to practice them a lot though!

m/42/162/6'

14:22--I did 15 hspu because i don't pay attention well!

f/33/140/5'6"

subbed 1 pood and 24" plyo pu

If there is anyone that is at Fort Bragg and works out on post? I would like to know what gyms have Crossfit equipment if any? When I left a year ago there was no such place. Drop me an email off the link if you know of such a place. Thanks.

14:23

did the 35# KB
Heat Cat 5, so did it inside the gym on the 188.2m track, ran the outside lane for two laps to be around 400m
and my HSPU are pathetic. more like HS dips. there is only one way to get stronger

39/m/190
as rx'd w/ 55lb db

14:03

M/49/5'8"/172

CFWU x 3

As rx'd

11:53

Level 2 CrossFit Montclair-
The Level 2 experience was more than I expected; thanks to Boz, Todd and Chuck for all the awesome guidance, tips and expertise in training. Watching Boz teach the air squat and Chuck the Push Jerk has given me a new standard to with hold my own coaching to. If you plan on attending a Level 2 start seeing and correcting NOW...anyone can read, learn and dictate how do the 9 foundational movements, but to really be able to see and correct takes you to another level...Level 2. Thanks guys and a thanks to Gregg for hosting!!

12:53
30# dumbbell swings, 15 hspu (oops-misread)

subbed 30 24'' box jumps for 400 m run

14:49

Many thanks to all the coaches from this past weekend at Montclair (Level I Certification). I found the lectures and skill instruction very informative and thorough. The coaches were vey professional in their approach and at the same time, very encouraging. The two workouts were difficult and humbling for me (that's why I like CF). Thank you

Shoulders still wrecked from HSPUs 2 days ago...

3 rounds:
Jump Rope 100 singles
21 KB Swings 55#
10 DB snatches/arm 35#

Didn't time it but didn't stop either...
WOOooOOO WoooOOooOO!! here comes the pain train baby!
That sucked so bad... in all the right ways!

subbed push-ups w/ feet high for HSPU
10:07

M/47/66"/135

HSPU self-assists on squat rack, nose to floor
KBS sets unbroken

10:34

Love this WOD...

Al Hillah REO South Fork Crew

M/23/66"/180

Sub'd 70 shoulder press for HSPU's. Everything else as Rx'd. 18:10. (the 97 temp. and sun killed)

This past weekend in Aromas was amazing. If anyone is contemplating getting their level 1 certification, do not wait just do it. It is so worth the investment. In Aromas we had coaches such as Jolie Gentry, Jason Khalipa, Austin Brigsys, Dave Castro and Patrick Barber. I mean I feel as if I made money off the certification. How could you not be prepared after learning from the best coaches in the world. I am so happy I participated. Great job to all the trainers and a big thank you.

15:45, subbed 500m rows for runs
All rows around 1:50

Saturday: ran Mt. Evans Ascent Race, 32nd place overall (500 entries, 298 finishers). Slower time than last year, but also slower conditions - I feel this year was a better performance. I looked back through my logs and I have been averaging approximately 9 miles per week of running. I would guess that is about a fifth to a tenth of what my competitors are doing. Lovin' that Kool-aid.

Today: rowing upside-down Helen. Subbed 500m rows (average 1:42/500 pace). HSPUs were just handstand and hold, tried to "pulse" as much as I could without losing my balance. Thus scaled, 8:37.

10 rounds:
10 FS, 95#
10 Burpees
= 21:55

Got stopped during workout – there was question again if I was training for fighting. Ha ha ha ha ha. After I picked myself up off the floor from laughing…continued on. ;)
Erin

Did a strenght WOD now...

27/5'8/165#
Back squat 3x5 @ 270
Shoulder press 3x5 @ 175...totally strict press NO dive at all

I'll hit the main page WOD at night...big hugs to the FRAT and all the crossfit community

Nothing beat crossfit!!!

Three rounds for time:
Run 400 meters
15 pound dumbbell swings X 21 swings
12 Inverted push-ups
Time: 12:58

1 pood, regular push ups, 9:02

When am I gonna learn my lesson? I looked at today WOD and thought "well, ill sub the handstand pushups for incline pushups, but this looks ok...."

Time 16.12 later......owwwwwwww!

Note to self - a Crossfit WOD is NEVER easy!

m/39/158
10:35 (treadmill)

cfwux2
burgwux2

kb swings 50#
hspu - feet on bar

13:14

33/M/6'00/186

Subbed Row 500m for run 400m due to black flag

17:54

HSPU continue to be my kryptonite. Glad Coach has been prescribing them lately. I need the work.

sub 22.5kg db swings and partial rom hspu-s : 13min22

C: 13:23

B: 13:52 @45#DB swings

both of us did 6 HSPU/round

cluck, cluck, cluck.

M/34/5'6"/197

Apparently someone recently broke Helen's heart and she is taking it out on us.

As Rx'd (with 55lb dumbbell) - 19:41

Very humid at the gym today - lost my "grip" on the HSPUs due to perspiration that resembled some failed genetics experiment.

37 yom / 72 in / 197 lbs

9:20
As Rx'ed
HSPU a bit sloppy & need some work.

Semper Fi!

15:19 as RX'd.

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

CFWU
WOD (used 40# dumbbell for KB swings)
Time: 16:06

50% week

9:07

Subbed 30lb db (all they had) and regular pushups. Avg HR 162, peak 180, rec 67. At Hotel Kabuki, San Francisco, after a very non-Zone brekkie at May's Cafe.

9:19 Rx'd.....PR for Helen is 9:35....choked on my 3rd Quarter. Used my brand new 52.8# KB....just shy of 1.5 pood...MY FAVORITE WOD! -JD

Attending the level 1 cert in Aromas met and exceeded all my expecations. I was impressed by the dynamic nature in the group of trainers that were hosting the event. Every trainer had a unique way of reaching all of us "students". Their cues and way of interacting were all so great to see. I learned more from that than anything else. The different personalities were fantastic to be around. Freddy's programing was one of my favorite lectures. It was clear, easy to understand, and makes me want to start progrmaing some creative WOD's that no one has done before. I love the science and community behind Crossfit, thank you to all.

4 HSPUs into the first round i dropped down and smashed my right kneecap on a weight rack. pretty pissed i must say, I could still run, but forget dumbbell swings. really wanna give this wod another shot sometime

I attended the level 1 cert in Montclair this weekend. It was incredible. The coaches were great! I am a better coach and trainer now because of being there. I can't wait to do some of the specialty certs next.

Just started yesterday, did today with 45 bells is what our gym has and I can only go about half way down on the handstand's. 19:51

This was my first crossfit workout. I finished it which was the one good thing. Did not even time myself as I could only do 6 handstand presses.

WOD as prescribed with 55 lbs dumbbell: 12:45

On a track with 45 lb dumbbell swings and inclined pushups (feet on 4th stair, I tried to emulate a HSPU as much as I could with my ROM) in 11:04. Looking back, I could have used the Rx'd weight for the dumbbell swings, so i'll keep that in mind for next time.

m/175/265'-9"

as rx
11:07

suppppa hot today!

Didn't put the time in my last post:

16:00

13:15 as rx'd

32/m/70"/215

Subbed 135 lb. push press for HSPU

17:45

Scaled to Pack (35# db swings)
Sub for HSPU: Feet on the back of a Shoulder Press Chair.

13:17

In retrospect, I probably could have gone with more weight, but after my cupcake gorge fest this weekend (http://www.georgetowncupcake.com/) link work/family safe, I didn't want to push it.

m/5'11'' /13st/27yrs

rx'd 16:42

lots of moving from one end of gym to other for equip!

Used 55lb dbs for swings, otherwise as RX'd. Done on 1/9 mi track. 12:29.

M/41/185

Three rounds for time:
Run 400 meters
55 pound dumbbell X 21 swings
12 Handstand push-ups

14:29

M/30/6'/218

13:41

100 degrees and humid outside

21:04

Used a 55 lb. dumbbell for KB swings.

It's hot here in Gainesville. It's at least a million degrees, and humid. Actually, it feels like 106* according to the WC.

Cheers,
Ben

9:45

13:43--subbed 35 lb kb. ran @ 8.5 mph. 1st wod in 2 weeks after popping something in lower back trying to deadlift 455...

as rx'd
15:01

Jeff @ home
2 Pood KBS
Nose to ground HSPU
10:26

heaviest kb i have is 16kg. should i just do more swings?

1 pood KB
inverted pushups on 4' box

10:56

Rx'd

13:55

Shoulders and tri still on fire from Friday's WOD

Used a wall to balance HSPU otherwise as RX'ed
Didn't push the first round enough.

8:49

13:19
2okg
HSPUs w/4"
2 min row subbed

9:23 as rx'd.

Looks like my first post was held up so I will risk a double post. Wanted to say I ran a mountain race on saturday (Mt. Evans ascent, 14.5 mi., 4000 ft. vertical ending at over 14k of elevation). Even though I have been averaging just 9 miles running per week, I was happy with the result and finished 32nd, close to or in the top 10% depending on how you count (500 entries, 298 finishers). I am happy, amazed and grateful that my crossfit training was so effective at a race so different in time and mode from my daily routine. My legs felt beat up at the top, but otherwise my energy level was great and I felt strong the whole way.

Today's WOD, subbed 55 lb. DB and 500m rows (1:42/500 pace) and did handstand-and-hold rather than HSPU's, trying to "pulse" as much as I could without losing my balance. Thus scaled, 8:37. Rowing and DB swings felt great. Not feeling any ill effects or hangover from saturday.

10:49 35# db swings, assisted hspu.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.
Kettlebell swing 16kg x 5-5 24kg x 3. Jog 400M.

Three rounds
Run 400M
24kg Kettlebell X 21 swings
12 HSPU w/feet on rack assist
Time: 12:42
Foam roll after

i'm an idiot glanced at the WOD too fast and did Helen.

9:10 oops.

8:24

I just attended the Level 1 certification at Guerilla Fitness. Thanks for having us Greg, you have an amazing facility! A special big ups to the coaching crew; Todd, Boz, Chuck, Jon, Rob, Denis, & Miranda! All of the coaches are top notch people and athletes who are easy to talk to and full of knowledge. If i only remembered 15% of what i learned it would be worth every $! Also met a ton of other great CF'ers! I can't wait till i'm able to walk normally so that i can put everything i learned into practice!

m/41/160

15:39

HSPU were assisted on paralettes with heels on a ladder.

15.09 (subbed 21x1.5 pod kbs with 15x1.75 pod kbs)

Looking for help....

I need a Crossfit Anonymous sponsor!!!! I need to get moving, I've got a serious case of CF DT's.

I Strained my back 2 weeks ago doing dl's (bad form, just go my copy of Starting Strength and Level 1 cert in July), MRI today, no results yet. Doc cleared me for ROM exercises with little or no weight.

I was thinking of scaling by brandX buttercups. Any thoughts?

Tony

11:47 ... incline pushups & 2x25#db for swings (other option was a 40# db)

Felt like i was running thru mud on last 400.

Need to work on HSPU.

Mike/VaBch/39, 6'3" 225#
CrossFit week 6

Don't understand all the banter about torn hands. I sweat way too much, so I wear gloves - and still get huge callouses. The video of the gymnast-esque hand taping was cool though. Would probably work best on smooth bar, but will have to give that a try.

Agree with previous posts; need more 100/200m sprints (careful what you wish for).

as Rx's
11:33

Just did this one at the house. I have trails around the perimeter of our property, but I have no idea how far the distance is. I know it is at least 400 meters (according to the pedometer it is 800 but I seriously doubt the accuracy of this device =) lol). Had to sub hot tub push ups - our hot tub is on the deck, and it was as close to hand stand as I could get - gotta work on my gear at the house - haha). I have kettlebells, so I swung the 35 pounder. Finished in 12 flat. not happy with this performance, but it gives me something to try to improve on. Happy Monday everyone - stay cool!
Scrat
F/36/5'9"/127

Buy in: 500m row

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
Total Time: 15:50

Cash out: 2 sets of 7 reps of Turkish get-ups
4 sets of 30 sec each sit tucks and hand stands

worked on hang power snatch form with 45# bar

M/39/175/6'

As Rx'd 14:33

38M/5'10"/169#

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

As Rx: 9:16.

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

Outside road course (80F, 52% humidity); American style KBS; head to floor HSPU.

400m, 55# dumbbell swings, HSPU as Rx’d

12:05

43 M 5’7” 182

35lb dumbell (all I had - 30 times
ran around neighborhood approx. 400m
HSPU as rx'd - finished with 2 extra, all sets without stopping.

14:04

12:15 as Rx'd...30 sec walk from treadmill to KB killed time...great WOD

Just completed the certification in Aromas mentioned in this post. What an awesome experience! Great atmosphere. Knowledgeable, engaging and funny instructors. Wonderful, friendly students too (hey, we're kind of a big family after all!).

Even after doing CrossFit on my own for close to a year - all the while pouring over the masses of knowledge in the videos and articles on the main page, in the Journal and the forums - I still learned an enormous amount from participating in the certification itself.

I'd highly recommend it to anyone!

50 HSPU for time: 8:01

No kip. Forehead to touched the ground. I figured I owed some HSPU's since I did regular Helen earlier today instead of Handstand Helen.

14:35 had to sub with 35lb plate, will have some kb soon, peeeeeeeeeeeeeeeeeeaaaaaaaacccce!!!!

As Rx'd:
23:39

A few HSPU were 1/4-1/2 range of motion, rest were holding a handstand for 5 seconds / HSPU. They're coming along...

HSPUs are one of my goats, and my shoulders are fried from 5x5 overhead squats at CF Marin. Subbed pike push-ups, head to floor. Runs were 440m with some stairs. 1.5 pood kettlebell.

11:28.

age 19 bw 170
my shoulder is still bothering me...i'll probably get it checked soon. so i did:

Three Rounds for time:
400m Run
21 Abmat Situps
12 One-Armed Dumbbell Snatches 35#

time: 8:35

once i recover (hopefully soon), i'll try this workout as rx'd. looks like a beast!

F/36/5'2"/106

sub'd: 25# kb swings; HSPU to foam roller

12:14

M 37 6' 165#
9:35
sub HSP with box assist

Did Jason's little team workout today at CF Santa Clara:

3 person team: run 600m each, 300 45# push press, 250 1 pood KB swing, 200 20" box jumps, 150 burpees

Whew. Like the team dynamic, although I always feel like the weakest link. I think we finished in 26:20 or thereabouts. Don't have to worry about fitting in the 14 burpees for the 100 days of burpees today :)

As rx'd 10:43

m/41/195 5'11"

WU
50 jack
500m row
15 push up
20 roman chair situp
10 roman chair back ext
15 squat
15 OH squat
10 bar dips

few 50+# dumbell swings (50# +bar/collars)
few HSPU

3 sets
run 400
21 db swing
12 HSPU (assist with legs over bar in cage.)
Ran outside, rest inside, minute round trip or so.

15:20

Had to sub row for the run. shin splints are still hurting bad.

11:55

CFWUx3x15

ran on treadmill
20kg KB swings (21, 12/9, 11/5/5)
HSPU's using feet propped atop stationary heavy punching bag

13:35

(looooong treadmill rampup time makes this time meaningless)

cfwu
WOD 3 rds
sub 21 x 40# Db Swings
sub 12 x 5' pike pu

11:06

M/28/213

~20 minutes

sub'd 135 SP for HSPUs - hard on 3rd round

this is so frustrating. every day my posts get held up in the filter. i rewrite, re-post and then get a day like yesterday where i have posts one after the other. aggravating. and yes, I am checking my enthusiasm, curbing my exclamation points. sigh.

47 - 6' - 210#

As RX'd:

11:14

3 rounds for time of:

400m run
35# db swing, 21 reps
12 HSPUs

Time - 12:29

Great Cert in Aromas this past weekend! I felt it was super beneficial to have done this after a year of CrossFitting, especially now that I'm on the trainer path. My suggestion would be to increase the time alloted to the "special movements" on Day 2 (muscle-up, snatch, pull-up etc) so that they aren't so rushed. I think we were released an hour early... I wouldn't have minded having stayed that extra hour to get more time on these and learning the coaching cues like we did for the nine basic movements on Day 1. I really liked that we did not do Fight Gone Bad but a customized workout instead, only because I was expecting it and I find it nice to have been "thrown off" to know that I was prepared for anything. :)

Man, had a hard time with the HSPU. Could barely go down a few inches, and thats with feet against the wall.

25/m/173

as rx'ed - 9:35ish

last set of hspu's killed me. very broken. heat index was 100 too so im sure that didnt help.

m/38/180/6'3"

subbed 35# KB swings
45 degree push ups

14:21

105 heat index, let the sweat roll!!!!

punishment - push mow the yard.

9:48 - 400m rows, 52# American swings, HSPUs.

Rowing is definitely a weakness....I row 400m slower than I can run it.

Heat index 95 degrees in Wisconsin - summer is finally here!!

18:28
500m run (measured after)
35# DBswings
HSPUs - pretty good, but not to floor

m/22/165/6'

as rx'd

13:12

13:15

as a father of three that is a truly inspiring and motivating video keep up the good work Maggie and Maggies parents.

3 rounds:

.25 mile run
21 55lb dumbbell swing
12 handstand pushups

12:08

The Level 1 Cert in Aromas was top-notch!

I left feeling like a smarter athlete and a way better coach.

Deepest thanks to all the coaches for their hard work and diligence, and especially to the Castro family for the wonderful facility and delicious food!

Pat Barber could be a stand-up comedian if he wanted to.

M/41/61/270
28:04. It all sucked but HSPU sucked the worst. Need to lose this kettlebelly... :-)

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF: as rx'd... 11min 52sec

Post-CF:
Superset - 235 Seated Rows / 225 Hammer Bench
5,5 - 8,5 - 10,5

M/24/5'10/185

8:58 Rx'd

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

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

7:50 Rx'd

video and training blog at crossfitszafranski.blogspot.com

M/24/184

As Rx'd:
11:55

subbed 500m rows for runs.

12:13.

Carlox did as Rx...time 8:10

CFWU X 2 14;16

BrandX Puppies 3 rnds
Bike 1:15
12 X 10# DB swings
6 modified HSPU
4:49
Total 19:05

13:00 - 35 lb.kettlebell; modified handstand pushups

11:59 as rx'ed

used dumbbell and treadmill

10:30 as rx'd, runs on treadmill.

suffering from post blood giving lack of wind.
then:
Press: 135-155-175x3
1-arm DB snatch 5reps/arm: 40-55-70-80
weighted situp machine: 80-90-100x12
back hyper w/ weight in hand: 90,115,155x8

I'm guessing we're in for squats tomorrow? yeah?

later,
b
m/32/5'8-1/2"/173

Level 1 Cert in Montclair was awesome! The box was a great learning environment. Thanks to the fantastick coaches who really brought A LOT of info to us and helped make it stick. The workouts were a blast (didn't think we'd get a Fran! Wish I had a pic of all 58 of us going at it.), but working on the movements and getting/hearing coaching cues was what I really appreciated. I'll be a better athlete, and I've already started applying some of it in my coaching. Looking forward to my future with CrossFit. Thanks again.

Forgot to stop the watch 18 min. maybe, maybe shorter?
Used 55-lb. DB
Runs on treadmill
Did 75-lb. push press first two sets for HSPU, then 30-lb. DBs for last set.

didn't measure the run properly and only ran 200m each round. as else as rx'd...
11:51

Another Level 1 Graduate here...

Thank you Gregg for opening up your place for all of us.

Thanks to Adrian, Miranda, Chuck, Dennis, Rob, Jon and Todd. You are all amazing and are without a doubt changing the world one cert at a time. I wish I could work out with you guys every day!

I felt like I was in the presence of gods.
I am humbled and inspired, as is the usual case when it comes to CF and its community.

3 rounds w/thin band assist on the HSPU's
14:50
5 rounds w/thin band assist on the HSPU's
27:05

m/48/177

Started out with the following warm up:
GHD Sit Ups, 10 reps, 2 sets
Back Extensions, 10 reps, 2 sets
Overhead Squats, PVC, 10" Ball, 10 reps , 2 sets

Then I did the following strength work:
Front Squats, 10" Ball, 5 reps, PVC/45/135/185/225/135/PVC

Worked primarily for form and depth. My D-Ball is about 13" in diameter; I have begun using a 10" ball instead. I recorded my work (this is a first); I am getting WAY below parallel (about 15" for me). I have a tendency to lean forward; I need to work on keeping my back erect.

Then I did the following skills work:
GHD Sit Ups, 10 reps, 2 sets
Back Extensions, 10 reps, 2 sets
Overhead Squats, PVC, 10" Ball, 10 reps , 2 sets
Muscle Up Progressions, Rings at 65", 5 reps, 2 sets

Muscle ups are getting easier; probably need to move the rings up a couple more inches.

Finally, I did the wod:

Three rounds for time:
Run, 440 yards, 1:15/1:42/2:11
Kettlebell Swings, 1.5 Pood, 21 reps, 0:55/1:22/1:30
Handstand Push Ups, 12 reps, 1:44/2:09/1:44
Total 14:33

Everything unbroken except handstand push ups (these were typically broken 6-3-3). Mastering handstand push ups should save me about 2 minutes on this wod. Tightening up my runs could save another minute or so. I can see how I could get my time down to 10 or 11 minutes with time.

Mama did not train today. The kids are away at camp for the next two weeks. Hope they get some vigorous exercise while they're away.

20:20

on 3rd round, only got 6 HSPU's. otherwise as rx'd.

M/23/5'6"/160

10:45

as rx'd

AllisonNYC,

None of us think that injuries are cool. But all of us here develop our pain threshold. These workouts cause discomfort to the point of pain, and after a good one, we feel sore-- sometimes for days. But nobody can see soreness, it's not visible to anybody but you.

Tearing callouses on pull-ups and cutting your shins on deadlifts, are minor injuries that are visible to other people. You can show other Crossfitters that you continued the WOD, despite the extra discomfort of torn skin and a little blood, and you can show non-Crossfitters how serious and intense the workouts are.

There might be a little bit of juvenile bragging or tough guy mentality that plays into it, but I think that it's mostly the feeling of shared experience. Most of us have torn our hands and know what the pain is like, so such injuries are in some way a badge of accomplishment.

Congrats on your torn hands. =)

400m runs on treadmill, 9.0mph/1% incline
KB swings as Rx'd
HSPU with toes over a bar at eyebrow height, forehead to floor.

9:54

For all of you other treadmill users, letting it ramp up to 4mph or so and leaving it back on 4 between runs takes out most of the waiting time. From 4 back up to 9 is only about .1 mile, while from 0 to 4 can be .5 miles. And 4 is slow enough to jump on safely, even when you're already gassed.

M/29/6'/195
Rx'd - 13:45

did the pullup WOD today. 25min, 40sets
Last three rounds there was no way I was getting my chin over the bar on the weighted OR the strict PUps, an I only used a 12kg weight!

then I did 3x10 back squats, 85kg, and almost hurled!
I just really feel we have been neglecting leg strength coach! Shouldn't we be doing legs every other day?
The legs feed the wolf!!

#345

I couldn't help but laugh when I read your post. I started thinking of other analogies and how your train of thought fit in, for example;

I went shooting today and shot myself in the foot. There is a risk involved and you could get injured. I see blowing my foot off as a badge of honor.

Dear diving club, I write to you today to tell you that John is no longer with us. He drown last Saturday while diving. As we all know, injury and even death can occur. We placed a badge of honor on his coffin during the funeral.

I think those two sum up my main thoughts after reading your post.

On a serious note, I think it is misleading to tell people that getting injured is a degree of effort. In fact, I do believe that it is irresponsible because you have rookies trying out crossfit and they will see that and think they are not trying hard enough unless they get injured. Just be careful how glorified you make injuries.

Take care :)

M/31/5'8/185#

9:52 rxd

#348

How long have you been crossfitting? I can tell you, your leg strength will increase without doing ANY weighted squats. In fact, I don't do weighted squats anymore. I have spent too many years doing it and I am tired. When I was doing them, I noticed a significant improvement in my leg strength following these woods, even though it felt like legs were being neglected. Give it time and you will see. The best part is, you will get stronger without using crazy amounts of weight. Secondly, you have to ask yourself, why am I training? Am I trying to squat a buick or be fit. Squating a buick wont make you more fit, in fact, I would argue you are less fit.

Just keep that in mind.

11:53 Spotted on HSPU..

Did regular Helen instead of "inverted" Helen.

13 mins flat. Slow time. Very hot here today and the heat sucked the life out of me on the runs...

12:12

all, kb unbroken, hspu unbroken on round one but got down to singles on reps 8-12 of round 3, up to 3rd floor.

As RX'd swinging a 55 lb backpack

My time: 13:50

measured 200 m there and back with google maps

my backpack kept on wanting to scrape on the ground which slowed down my momentum

I was getting 4 HSPUs at a time (on my garage door wall) except on the last round with 2+2 HSPUs on the last 4.

I should of drank more water! It was hot outside and I was getting that dry throat which I learned the hard way from my body is a precaution that my body is probably going to shut down soon if I don't get some water soon!

"PROPS TO THA FRAT!!!"

Franiel

P.S. It was cool talking to you Jakers!

49/m/145
treadmill @10mph/ 2%
50# dumbell
95# press
12:23

33 yom 220 bwt

biked east lake sammamish trail 30 miles

modified tabata ladder
20 on 10 of 4 sets of handstand hold
4 sets of push ups 10/14/11/10
4 sets of sit-ups 9/8/9/8
8 sets of alt. lunges 9/10/10/10/10/11/11/11
4 sets of sit-ups 9/10/10/10
4 sets of push-ups 20/13/11/10
attempted 4 sets of handstand hold failed during 2nd set.

tougher than I thought.

43/170 - 96 degrees

Used 55 lb. db

13:56 - All dbs unbroken, all hspu broken

22/m/6'2"/220lb

Three Rounds:
400m run
1.5 pood kettle bell swing

15:33

TYPO:

JAKERS was supposed to be Playoff Beard!

I'm so sorry PB!

Don't kick me off the PBPB!!!

M/30/168

Wod as rx'd 10:52

7:52

Used 50lb dumbell for swings. Heavist I had.
rom a littl short on Hspu feet touching not over bar on powerrack. few inches from top of head.

F/37/125
"HSPU Helen"
10:45
runs outside; 35#plate sub for KB swings; HSPU to abmat

23/m/165/5'6"

Subbed 35lbs db, and did pushups on toes.

1. 4:55
2. 10:47
3. 17:27

10:41 rx'd

Rx'd

8:55

21/M/195/6'

Heaviest db was 40# for swings.

Never broke.

10:42

m/29/5'11/170

rx 9:46

M/34/185

WOD As Rx'd 9:25
that was fun!

Sub 55lb DB
Feet on smith machine 5'

All Unbroken

11:07

11:26 55lb log swing, rest rx'd

m/29/6'1/192

as rx'd

10:37

11:57

did all db swings straight, thats all i wanted.

20/m/154/5'8

9:00

swings with 15kg dumbell
jumping pullups instead of HSPU because I missed the super pullup day

13:19

Menco

10:28

As Rx'ed. Awesome workout.

F/34/115
Time of 13:39 using 35lb kettlebell the rest Rx'd

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 HSPU (or progressions)

14:26 i suck at running. :-(

I had the opportunity to attend the Level 1 Cert in Aromas this past weekend and I can say it exceeded my expectations. The assembled staff on hand was excellent, the people were extremely gracious and welcoming, and the instruction was top notch.

It was well worth the trip from the east coast. Hope to be back soon.

logistical frustrations

~15 min.

had to do ~3 min. of max effort jump rope instead of the last 400m thanks to the sunday strollers on the treadmills. yeah, that's what i get for using a treadmill.

...

Thanks to all the coaches and instructors in Aromas this past weekend. Great meeting all of you.

12:48 as Rx'd

14:53 Still the HSPU slowing me down. Ugh!

3 rounds
run (sort of) 400 meters
Kettlebell Swings x 21 with 20 pounds (didn't get full range of motion with every rep)
Assisted HSPU (knees on low sofa)

18:25

Female
37
120 something

12:40

M/21/5'10"/160

Not as rx'd 7:39
Did swings with 44 lb kettlebell - that's all I had.

M / 5'11'' / 190 / 25 y.o.

12:17.8

subbed jumpies for kettlebell swings and decline pushups for HSPUs (can't do more than 1-2 of those yet)

J-Man,

Yeah, that's reductio ad absurdum. Blowing off a foot or drowning are much more serious than a torn callous, and are not what I was talking about. You're comparing apples to... I don't know, genetically engineered 600-lb apples.

Minor injuries are a normal part of training. They should be expected to occur every once in a while, but they should be avoided, if possible. And if a newbie Crossfitter goes out and purposely tears up his or her hands, then it is due to their own stupidity.

I was trying to elaborate on what AllisonNYC called the "cool" factor of injuries. It's not "cool" to get injured, but it's a common pain that many of us have shared. You're sore the day after 1x7 deadlifts? Welcome to the club. You leave a sweat angel after Helen? Welcome to the club. You tore a callous? Welcome to the club.

17:36
HSPUs mainly one at a time
KB swings unbroken

As Rx'd: 14:28

16:23 HSPU's 2.8 inches less than full ROM

F/25/5'3"/115

14:35

Subbed dumbbell - 35 lb
Subbed overhead press for HSPU - 50 lbs

1256- 15lb db swings, modified hspus

M / 5'8" / 180 / 25 y.o.

8:37

22 minutes. First full metcon wod in 3 weeks. Hamstring held up well...was worried about the swings.

1000m row
cfwu x 3
3 rnds.
400m run treamill upstairs
21-55# dumbell swings
12- HSPU-feet head high on smith machine
20:08

Subbed 'nautical' Helen for no good reason - 11.36, 500m rows are no shirt. Paul

3 rounds:

run 400m
21 back extensions
12 hspu

time- 8:13

As rx'd (subbing 55 lbs DB swing)

21:13

m/23/160

subbed 36 pushups for hspu...14:42

B 10:50 (20lb swings)
D 10:55

FRAT RULES....
27/5'6/165
As Rx...7:52

Nothing beat Crossfit!!!

17:50 as rx'd with a partner

as rx'd

time = 13:13

11:23 as rx'd.

11:04

M/26/165/5'7"

Scaled to "Pack"

3 rounds for time of:
400 meter run
21 DB swings 40#
12 HSPU

Time: 11:27

Bwt:192
A lost Lady, Jennifer:
3 rds for time
21-15-9
run 400 meters
deadlift 225lbs I down scale to 135lbs
clean 135lbs and down scale to 55lbs
:30::17

cfwu

14:08 (40 lb KB, HSPU unbroken sets until last - 6/6)

as rx'd

23:29

A scorcher in Tampa! Had to walk quite a way from weight room to track since kettlebells had to stay in weight room

As Rx'd

19:53

HSPU killed me.I rested w/my head on the ground.

3 rounds cfwu

3 rounds for time of:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

20:15

hspu still taking awhile but I did them all straight up on the wall.

Substituted 24kg Kettbell for a 20kg. It is all I had.

10:10

HSPU form needs a little work.

Overall pretty happy.

6'2'/190/32

11:42-
replaced HSPU with pushups against a 2 foot box.

as r'xd

17:35

rough

m/40/5'4"/142

13:30

Used 50 lb dumbell for swings. All sets of swings unbroken. HSPU sets broken various ways (at failure, not at predetermined reps).

Clock times at round ends:
1) 03:59
2) 08:30
3) 13:30

subbed 3 rounds of:

70 round house kicks to bob
21 45lb kb swings(home made kb)
12 hspu

Eric
16.04

Greg M/33/211/5`9
19.13

58/M/200 - 14:59 - subbed; 500m row, incline pushups feet at 56"

48/F/125 - 12:23 - subbed; 500m row, KBS @ 26lbs, incline pushups feet on dryer

as rx'd at CSULB track:

8:11

I almost threw up on this one. too much chicken salad before I think.

18 min
3 rounds
1 lap around soccer field
21 kettlebell swings 1 pood
12 incline pushups

I had a real hard time with the handstand pushups. I'm gonna have to work on them a little more. I hope my energy levels kick back up soon. I haven't run in about a year do to a severe ankle injury that took some intense rehabilitation so it really messed me up.....ankle's fine though haha.

35/f/120 - 14:59 as rx'd

M/24/180/5'11''

12:42 - Rx'd w/ 55lb dumbbell

Pack scaling:

400m run ( on treadmill)
21x 35# db swings
12 HSPU with feet on 3 foot barrier

9:12

15 mins, couldn't do more than six hspus

m/34/200

500m run
21 * 1.5 pood KB swings
12 HSPU (scaled, knees on 21" box)

14.00

CrossFit Warm UP

W.O.D.

as rx'd except i used a 45 lb weight for the kb swings

8:24

#233 are you from IL? The heat index here was 109 today. Currently it is 11:30 and we are at 92 with 82% humidity. Made the workout suck. I managed an 18:00 I had to just get in the HS pos and push hard for 30 seconds, then I did 12r of 160lb shoulder press. Someday....

9:36 - HSPUs w/ knees on 24" box. Otherwise, as rx'd.

10:55
No warm up
55lb dumbbell
PM, garage/street

Level 1 Cert @ Aromas

Finally after 3 years of Crossfitting, my wife and I hit a Level 1 Certification. Overall it was a great time and we both brought a lot away from the experience.

The Positives:
1) Stephane
Stephane is one of the most knowledgeable, capable, and humble/approachable coaches I've ever met (and I've met quite a few) - I'd love to see more stuff from him on the Journal and Main Site and I'm looking forward to learning more from him and hang out/have fun working out and stuff.

2)Pat Barber
Pat Barber is just an awesome guy - I loved how approachable and friendly he was... not to mention a beast of an athlete and coach. He is exactly the kind of person you want to have at a Certification and the kind of friend you always like to see - I'm looking forward to hanging out with him again.

3) Dave
Dave is the man... Charis and I got to talk to and get to know him a little bit and he is someone I both really like and respect. He is probably one of the most genuine people I've ever met and has a real heart for helping people and making Crossfit better.

4) Good lesson plan
Also - the whole weekend was set-up and ran very smoothly. I think that I would've benefited more from something like this earlier in my Crossfit career as opposed to now - I would suggest that if you haven't been to a cert to hit one - especially if you've just begun.

5) The Castro family
They were great! Thanks for having us there, feeding us, and hanging out.

Improvements:
1) No testing (?!?!?!?!)
With all due respect to the other attendees, I am SHOCKED and APPALLED that after this weekend everyone is qualified by Crossfit to train clients. I really think there needs to be some sort of testing to measure basic knowledge and/or get someone there. I understand wanting everyone to pass, so I was thinking minimally giving some sort of written test with basic questions about Crossfit theory, the movements, nutrition, etc. Those that don't test well or missed questions then receive appropriate remediation and can re-test or get signed off by CFHQ staff on the questions they may have issues with. I think this basic testing would insure that the attendees did "get it" in relation to the movements/concepts (though not necessarily demonstrating an ability to coach like in a Level 2 Cert) and are competent in their personal knowledge of Crossfit (and hopefully more likely to accurately pass that information on to clientele). It's a win-win-win situation (for Crossfit as a brand, those in attendance, and those future clients of those in attendance).

2) More general Q&A
I know there were opportunities for questions after the lectures and Dave had a great Q&A session the beginning of Day 2, but I thought it would've been appropriate to do another general Q&A again at the end of Cert... maybe I just can't get enough of Crossfit!!

Overall it was a great experience... I'm looking forward to going to my next L1 Cert (this weekend) to maybe pick up some things I missed at this one and hopefully expand my knowledge with further research and certifications. Thanks to everyone who made it happen.

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

Had to scale the HSPU today. Felt good on the runs and made the swings all unbroken. HSPU kicked my backside so after struggling with them in the first round I had my daughter spot me. All in all I can tell I am improving and I can tell I need a lot more work. Thanks Coach.
Time 15:00

After a 5 minute rest from the WOD I completed my Mon-Wed-Fri personal challenge.

This week is 30x1 of Burpee, 24" Jump Box, Pull-Up, K2E, while wearing a 20 Lb vest. I felt a bit fatigued doing this after yesterdays Pull-Up WOD.

OooRahh CrossFit

33/F

12:34 (kb swings unbroken, did pike push-ups instead of hspu...will elevate feet next time.)

m/30/5'11"/180

as rx'd (HSPUs head did not always touch floor)
13:57

32/m/170

Rx'd 16:47

Crappy!!!

Work hard. Play Harder!

11:20 hspu with legs over a bar

From Taji, Iraq

As Rx'd

15:13. Had to move to different parts of the gym for the HSPU, but sprint times were:
1:46
1:42
1:29

Broke the third round of swings into two, and need to work on range of motion for the HSPU, but I liked this work out. It was a good day in a string of bad workout days..

Doc K
m/32/185/65"--I seem to be gaining muscle mass..

m/29/61kg/166cm

8:48 As Rx'd

f/30/63kg/166cm

11:48 (12kg KB and normal push ups)

As rxd: 13:27. Sprint at 11.5, KBs w/no breaks, had to break up HSPUs (killed my time).

28/m/78kg

10:35

8:51 rx'd

18:58

I definately didn't give a 100% effort. I was only feeling 20% today. I think I'm coming down with the flu.

Greetings brothers and sisters!!!

Whoa! That's all I can say. This was all over really quick but god damn it it was a killer! When I started the last round I was sure I would die but some part of me told me "Don't think this trash Bryan! Get your ass moving and finish this one with your head up high!!!"

And you know what...I did. I don't know how but it was like some inner power just took over and finished it for me.

I had 15kg dumbbells and did pullups instead of Handstand push-ups.

Take care you guys!

Bryan out

14:27
Sub'd 3x12 overhead presses at 140/110/110 for HSPUs

by the way the time was 10:29

hehehe, forgot to post

13:44
sub'd row for run

24yearsold, male, 165lbs

Used a treadmill for the 400m, with 55lbs DB...

10:46

m/23/5'9"/162

14:38

As Rx'd

9:33

run outside my house
swings as rx'd
HSPU w/ feet on 30" step to top of head reps as rx'd

10:25

as Rx'd (two abmats for HSPU's, 55# KB)
17:38 total

Handstand guys are absolutely killing me. I was down to singles for the last 1 1/2 rounds but powered through it.

14:40
used a 45 lb plate instead of a kb for the swings.
was at an angle on the wall for the hs pushups probably helped.

niki did it in 20 min with a 25 lb plate and pyramid push ups

30 lb dumbbell swings, 8 handstand pushups per round.

13:35.

M/26/6'1/175

WOD: subbed 50 Double-Unders for 400 M Run

Approx. 12.30

Didn't feel like waiting for treadmill to ramp up each set; plus, DUs are always a fun alternative. HSPUs were def. limiting factor. Fun variation of Helen, however.

btw: 156

8:25 w/ 35# dumbbell swings and band assisted hspu's.

As Rxd, but couldn't do full handstand so feet up against the wall. Both feet supported. Next time will trust just supported one at a time.
Also, started off at 1.25 splits on the erg for first piece. Bad idea. Better- shoot for 1.32 average
16minutes

m/32/5'9"/169

hspu as low as I can get.

15:01

M/63/195-Three rounds for time:
Run 400 meters
40 lb (2x20) X 21 db swings
12 HSPU
13:50

Mark: as rx'd 21:43 (including bloody nose)

Theresa: modified HSPU from top of 20" box to focus on full ROM 15:36

As Rx'd

12:57

as rx'd
4:41/5:22/5:42
total 15:45

13:49 with 50lb db

m/56/190

16:30

16:50 as RX'd

15:25. Damn hspu's. I was at 3 minutes after the first round. Last round I could not string more than one at a time. took me 5.5 minutes for the last 12 hspu's.

25/m/5'10"/156

15:42 as RX'ed w/ two abmats

Pack:
3 rounds for time:

Run 400 m
21 dumbbell swings, 35 pounds
12 HSPU's w/10 inch stack of books

Time: 12:33

31/m/5'10"/210

17:46

HSPU range of motion was very limited. I need to keep practicing them.

Scaled to 45 lb swings and 75 lb military press instead of hspus.

25:04

Assisted HSPU's

18:40

Buttercup/Puppy Mix:
Three rounds for time:

Run 400 meters
15 pound dumbbell swing X 15 swings
9 girl push-ups

Buttercup/Puppy Mix:
Three rounds for time:

Run 400 meters
15 pound dumbbell swing X 15 swings
9 girl push-ups

Time: 16:04

10:46 - 45lb plate for kb's, sub'd 20 regular push ups instead of h.s.p.u.

C-
53# KBS
10:26

29/m/64kg

As rx'd 13.10, much tougher than 'helen'.

25min, used 45lb for swing

Subbed 50 lb dumbbell. 10.5 mph on all 3 runs, swings all unbroken (!), HSPUs choppy but felt strong and head to floor. 12:00 even. Good, fun WOD after those stupid pullups (which made my hspus very strong today after yesterday's rest).

subbed 50 SDHP for running as cardio stuff was in a different room

subbed 20kg Kettlebell, that was the heaviest

did HSPU with legs over bar in squat rack

24:23

the heat was killing me, i had to break everything up, was sweating buckets :(

M/25/6'1"/228lbs
As Rx'd
19:23
HSPUs kill me

subbed 42.5# DB for kettlebell

13:43

Bergener Warm Up + 3sets x of 3 reps weighted pull ups(25 lb) strict

10"42
...but the treadies I use suck for sprints due to age so I did 400 meter rowing in place of the sprints.

Great WOD

as rx'd
14:03

Had to sub

Run 400m
1 pood Kettlebell x 21 swings
12 HSPU on bench

Time 13 min 49 sec

Also Russian shoulder press 6 x 2. Day 1, week 5, Russian Bench Press 6 x 2 day 3, week 3 and day 28 of the Burpee Challenge.

Gym was busy last night full of wee boys playing with the weights.

Good Fun

m/26/210/70"

time:11:58

1st rd as r'xd
2nd rd 9 hspu & sub 3 box hspu
3 rd 5 hspu & sub 7 box hspu

run and kb swings as rxd

def need to work on hspu

Ran 800m instead of 400m, not by choice, I forgot it was 400m.
Rx'd in 37.28
My HSPUs are getting better, not falling over as much.
The heaviest DB I had at work was 50lbs.

M/19 yo/6'4''/194

11:27
subbed 50 double unders for the running

m/49/151/1-1-06

Toes on Smith, otherwise as Rx'd

13:31

N.B. Toes on Smith is too easy; feet against the wall impossible...

3 rounds for time of:
400m run
21 KB Swings, 30#
12 HSPUs in piked position on 20” box

runs: 1:41.84 1:44.52, 1:59.23 (for some reason the GPS wanted me to run an extra 20 meters on the last run before it would switch to the next lap)
KB swings: 57.26, 1:03.98, 59.28
HSPUs: 22.82, 27.11, 22.57

Total: 9:38.62

11:56rx
First WOD after 1week flu, everything felt bad.

15:02

3 rounds for time of:
400m run
21 KB Swings, 30lbs
12 HSPUs in piked position on band

11:53

Used 24kg kettlebell. Hopefully that's the right weight.

What are the CrossFit standards for kettlebell swings?

Level 1 Cert Montclair NJ

What a great experience! We were definitely looking forward to this cert, but found it was even more than we had hoped for. I have been to quite a few seminars and conferences, but none so informative and interesting as this. All the instructors were great. Each contributed their own personality which complimented one another well. We thought it was really well organized executed wonderfully, and found ourselves not wanting it to end. It would be awesome to be able to do that every two months. So a big thanks to instructors Todd, Adrian, Chuck, John, Rob, Dennis, Miranda and to Greg for sharing his box for the cert, excellent spot.
It is great to be around such motivated and nice people as most CrossFitters are. Thanks also to all who attended for making this such an incredible experience. We are even more excited to get our affiliation and get people rockin!
Take care,
Alex and Joanne Jeffrey

23/06/09
M/33/80kg
As rxd (25kg DB swings Santa Cruz style)
Run on treadmill
Quite a bit of ground to cover between stations (didn't really mind)
14:58
R1 4:46 R2 5:19 R3 4:52

145lbs/32yoa

"Upside Down Helen" as Rx'd except for the treadmill

11:15

34 yom / 212lbs

Puppy ~ 3 rounds for time of:
Run 400 m
15 plate swings, 25#
9 HSPU using head end of the incline bench for knee

12:50

I flew through this...the hardest part was the plate swings. Today, though, I have tendonitis in my elbow and it feels like my right shoulder is strained or injured. Ouch.

m/46/178
Rx'd 13:06

m/30/5'10/200

As rx'd:
12:39

great workout, my HSPU's still need a lot of improvement.

10:29 with 2 pood swings and had to run on a tredmill @ 2% incline.

- Subbed 150 reps of jump rope for the run
- 35# weight for the swings to get down the form
- L-shaped pushups with feet on bench

Under 10 minutes

The Snowhomish kids rock!! Way to go Maggie!

m24/5'7/164

as Rx'd = 8:42

48 / 178

as rx'd

23:25 -- I hate Helen's twin sister. Couldn't cycle through the HSPUs quickly at all. They took better than half of the time.

11:41 as rx'd

WOD HSPU 'HELEN '
8.36.
400m 1.09,1.12,1.21
1.5 pood k/b swings straight through,
hspu's,feet on box to get full rom,straight through.
slower wi the k/b's as i could only grip the k/b wi my fingers as callouses are raw fae the pull-up wod.hopefully heal up in time for Fran !
before b/p,f/s , sn halt d/l. burpees and doublers,after m/ups.

As Rx'd

11:43

8:43

treadmill 2.0 incline
HSPU progression, pike w/feet on 3.5 ft cooler

14:00
-hspu need some work.
-used treadmill... lost time while it was warming up
-KBS unbroken

29 m 177
rx'ed
9:16

41/M/148

as rx'd 13:20

19:48

as rx'd (except subbing 55 lb. dumbell)

13:52

m/35/155
as rx'd
10:39

m/28/190
as rxd (25Kg dumbell)

9:49 Enjoyed this one!

Mark 21:43
Subbed 500m rows. 1:57.7; 1:57.1; 1:57.2
KB swings were unbroken.
Had a nose bleed on the HSPU's which slowed me down a bit.
HSPU need work. All were touching, but need to get faster.

as rx'd(sub 35# dumbell for kbs)

13:45

25/m/185

8:51 (w/ reg push ups)

28/m/196

14:38 as rx'd @ local high school track

as rx'd 15:20

14:32

subbed biggest rock I could find on the beach for KB, a little over 1 pood, I think.
Otherwise as Rx'd: 13:20

11:09
Used 1 pood Kettlebell.
Great to do the wod outside...gorgeous day:)
HSPU to 2" block.

22:00

Three rounds for time:
Run 400 meters
50 pound KB x 21 swings
12 Pull ups

22 Minutes

M/25/158

rx'd 11m28s

EJ
M/36/168
11:45 USED 45LB SWINGS FOR 26 REPS/SET
EJ

11:10

45
45
50
55
60

Female
37
120s

Sorry, wrong day.

felt like I kicked my own ass after this one

8:38 used a tredmill and modified the hspu with putting feet up on a raised bar

30-m-169

945 as rx'd 55 pound db/ treadmill

worked on 1`35 overhead squats

275 back squats

stretch- 10 min

M/24/153 GregAwu

As rx'd - 16:55

As rx'd - 8:49

13:44

sad, sad, sad... but OK for a recovering cripple I guess

27/m/155

12:28

Felt pretty good, almost got a cramp, haha

m/178cm/89kg/33y
50 pound dumbbell
12:13 (HSPU 6+4+2)

As rx - all HSPU done with parallets:

14:37

R1=4:51.1
R2=4:01.6
R3=5:46.3

Running is still a weak link. All swings were unbroken. Swings sucked the life out of me after the run. HSPUs were a big rate limiting factor. Could have saved time by doing regular HSPUs but the parallets keep my wrists in alignment. Besides, they're harder. :)

subbed 45# DB presses for HSPUs (shoulders not ready for HSPUs)

11:49

So, is the dumbell swing 21 total, or.. 21 both sides? -.-

Subbed 24kg dumbell swing for KBs, 12 x 15kg (each hand) press for HSPUs.

15:58

[15:58]

Subbed 45# KB Swing & 75# Shoulder Press for HSPU.

Time 14:32.

My wife and I attended the Level 1 Cert. in Montclair, New Jersey this past weekend and enjoyed every minute of it! I was extremely impressed with the knowledge and professionalism of the entire training staff. I was also impressed with the great facility we were able to use thanks to CrossFit Montclair.

Thanks to everyone for a great cert!

12:37
1 pood
HSPUs were self assisted.

10:23

3/4 HSPU all else Rx

three rounds
21
35# dumbell kettles
12 Push ups

4:14
then
30 Ks to E's
then
10 Min X-Trainer

cfwu x3 bardips

500m row
55# db swing
ghd hspu

14:42

27M 6'5" 220#

CG ATTC crew
as rx'd
12:35

m/40/6'1"/195

400m run
21 KB swings
12 assisted HSPU

12:34

M/29/6'4"/200

Subbed pike pushups (head to deck) for hspu's

10:46 (@ ~5280 feet)

11:37

m/22/5'8"/180

Rowed 500m instead of running, everything else as Rx'd

20:43

Chinchen - 10:11 (hspu's assisted, 50# kb)
Gunnar - 9:15

I just saw the video of the little girl doing the sqats, assisted muscle up and hang cleans... WOW.. The coordination and balance, timing and great technique... Of course I'm blown away by her great workout and fantastic attitude and concentration as well as her performance, and the great coaching from I guess her dad. I show my 3 yr old daughter stuff like the overhead squat and the air squat and she's loving it. I can only hope that she'll like it and keep with it.. especially when we make our own little garage gym and our backyard when we move next year. (she loves the rings and the bar at the playground and I am always showing her that stuff) By then I think my son, now 2 will be starting to get into it as well.
Thanks for posting that video.. it makes me feel like I'm not a freak by showing my very young daughter this kind of stuff... I'm not pushing, just showing her what dad does and making it fun.

12:36 as RxD

m/37/186
22:06 could have been sub-20 easy but it took a few sec. to get from track to where I could do HSPU.

13:31

35# kettle bell as rx'd
handstand pu - used bands

22/m/6'0/178lbs

subbed inverted (facing the wall) push-ups for hspu
everything else as Rx'd

Time: 10:28

as rx'd:

14:00

What an experience the L1 Montclair cert was!! The trainers were fantastic and a wealth of knowledge. I highly recommend to anyone interested to take time for the cert... there is so much more to learn, and the instructors are TOP NOTCH!! Guerrilla Fitness is an awesome box!

Even more awe-inspiring was the follow up visit from the instructors at my bedside... yep, the wrist was REALLY broken. Just goes to show how much Crossfit trainers care about their athletes!

Thank you all for a great weekend full of information and laughs!!

30 yom, 185 lbs

13:49 as rx'd

runs done on treadmill

m/33/6'/210

Ran on treadmill
Assisted HSPU (placed feet on bar)

15:21

m/29/6'/165

14:00

Run 400 meters
55 pound dumbbell swing x 21 reps
12 Handstand push-ups

Run 400 meters
55 pound dumbbell swing x 21 reps
11 Handstand push-ups

Run 400 meters
55 pound dumbbell swing x 21 reps
10 Handstand push-ups

first round felt good did everything with no breaks. second and third round broke swings into a couple sets. second and third round tried to not break up hspu's but ended up 6 3 3* (last one fell down) and 4 5 2 (then fell down again). stopped timer. felt guilty about not doing last two reps then went back and did them (so probably like 15min really. hspu were against wife's suv, some assist w/ feet and not full ROM towards end.

next time no breaks on swings and full ROM on hspu's

m/27/172/69.5"

as rx'd (55# DB)

11:05

CFWUx1 (no dips, conserving energy for 3 on 3 later tonight)
16:25

first wod after a week off

time: 15'16

home 400 route
11:46
Kala - 12:11 - regular push ups.

Three rounds for time:
Row 500 meters
35lb db X 21 swings
12 dips

11:22

as rx'd
10:26, even after playing in fire all day!!!

48/m/190

Banded HSPU's. 13:53

50lb kettlebell (heaviest in gym)

Otherwise as rx'd

10:36

M/190/33

Did Helen
subbed Pull Ups for HSPU (tri's still dead)

17:52(PR)

1-4:18
2-6:24
3-7:10

as rx'd

18:50

HSPU were sub range of motion, but I wanted to be inverted this time. Dumbbell swings (24kg) and treadmill running.

16 min and change.

35M194
sub pike pu on tall box, 50# db swings
12 minutes!

36F125
sub push press 25#, 25# plate swings
15 min

Three rounds for time:
Run 400 meters
X 21 swings (or 45 pound dumbbell swing)
10 Handstand push-ups-toes over bar
15:22

USMC CFT
score:298

as rx'd
12 mins

f/23y/54kg
13:36
need to work on HSPU.. need to go deeper! Miscalculated and used 20kg DB instead of 24kg.. Although it was still tough and of course enjoyable :)

m/30y/150lb

10:25

Did some pullups after the WOD, pullups are fun!

14:37

10:50

25/m/200

9:31 with 2 pood kettlebell swings

14:24

3 rounds of:
1:00 min @ 9.5 mph on treadmill (.15 miles)
21 swings w/ 50# DB
12 DB Push Presses w/ 50# DBs

30/m/5'11"/200

As Rx'd on a treadmill

10:09

cfwu (5 pu's, 3pu's, 5pu's)

090623 (front squats 3x 135, 155, 175, 195, 205, 215, 225)

3 rounds of:
run 400m (2%, 0%, and 2% inclines)
21x 55# dumbbell swings--someone broke the 1 1/2 pood kettlebell at the gym :(
12 handstand push ups (used 4" pad under head)

16:08

I stupidly did 15 HSPU's per round for some reason. 11:38 though i think if i did 12 instead of the 15 i could go below 11 and maybe below 10...

23/m/5'9"/68kg

m/30/220
As rx'd on treadmill
12:48

14:35

very gassed, just back after being sick.

f/36/5'7/152

14:42

ran outside (2nd running WOD with newly-healed foot)
1 pood KB swings
scaled HSPUs to a 6" target

as rx'd 10:40

handstand pushups got harder and harder...

m/44/5'9"/165

19 min 20 sec
HSPU's to 4 inch pad

I was at crossfit cert level 1 in Montclair, NJ. Could not have asked for a more professional knowledgeable, motivated group of instructors. I had fun the whole weekend. The workouts were awesome although I am not happy with my Fran time, anyway about 4 hours of sleep on Saturday night and Sunday did not even feel it. Crossfit leads the way in fitness

30:01 need to work on push ups

15:26 as Rx'd

modified:
no run, rode bike to gym
85 lb shoulder press 12 reps
55 lb dumbbells

total time = 9 minutes

compltd on June 24/09

- run & db swings as Rx'd; sub'd reg pushups

18 mins

180lb male/28 yo
Weak performance with a 15:43. Need to get serious on my cardio again.

10:36

20KG KB only swung to parrallel as i was a bit apprehensive about swinging it over my head!

As Rx'd

11:25

17:00

as rx'd

34/M/205

10:27 as rx'd

As rx'd, 11:52.

M/32/5'4"/142lbs
As rx'd
Runs on treadmill
10:19

17:52 as rxed

18:03

13:27 (sub hspu for 15 dips)

as rx'd

9:53

This wasn't too bad for me-
Used a 20lb dumbbell (have nothing bigger, too lazy to hold two!)
Did hspu's with feet on the back hatch of my car.
11:31.
(doing some extra workouts these days and running low on sleep).

m/37/6'3"/210

13 mins at JFCOM - ran inside the gated compund 2 laps for 400m

@thesweatbox

11:55

died on my last set of hspu's. bummer.

23.m.137.65"

as rx'd
18:06(PR)

12:53 as rxd. It is hot out there.

modified

400m run
21 swing 55lb dumbbell
21 pushups

10:53

as rx'd

10:03

HSPU's assisted
17:39

16 09

M/32/148lbs/5'5"

As rx'd
Runs on treadmill
10:38

GREAT WEAKEND @ THE CERT. at montclair N.J well worth it learned alot. Thanks to all the trainers. And to Mellissa stay strong keep working out. I was the one holding the ice packs I hope the transport to the hospital wasn't that bad I wasn't very happy with them.

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.6; 6:15/mile)
-sub'd 50-lb for db swings b/c that was as high as hotel had
17:12

Approximately 15 minutes. My stopwatch suffered from user error today.

55# dumbbell swings, no KB.

11:04 as rx'd

13:25

Scaled to 1 pood KB because that's what I've got.

Run: 400m
KB: x21 (1 pood)
HSPU: x12

3 rounds, 17:15
Just goes to show, my HSPU are much weaker than my pullups.

16 minutes

3 rounds

400 m
1 pood kb
hspu w/ feet on counter

17:50 as rx'd

Just got a 60lb kettlebell, so that's what I used.
All HSPU's were negatives except for the first 3.

16:06

Just getting back from a 3 day rest. I felt pretty good, but HSPU's are always frustrating for me. It'll be a long time before I can do them as rx'd for the wods. Good to be back :)

Three rounds for time:
Run 400 meters
55 pound dumbbell swing X 50 swings
12 Handstand push-ups
15:36

rxd
13:42

32/m/6'2"/206

As Rx'd in 16:54.

To show how bad I am at HSPUs, this was exactly double my normal Helen time (8:27). Uncanny.

Phil 4:13

Due to my non-habit forming personality (my technical term for being lazy), I've been "out of the game" for about a month and it hurts BAD!

M/32/190
3 rd's 14:48
Used 1 pood KB
was only able to complete 6 HSPU's per set.

First time the wife joined in. She did two sets, went inside and cooked breakfast while I writhed in agony in the garage for 30 minutes. I'm pathetic!

18:43

sub'd HSPUs for 95 lbs presses.

have a long way to go on hspu's.

Did this 090622
Time: 12:40
KB/DB Weight: 55# DB
Feet were supported on rail for HSPUs
All sets were unbroken

28 m 196

ran mile

21 kettle bell swings 35 lbs
21 push ups

ran mile

21 kettle bell swings 35 lbs
21 push ups

ran mile

21 kettle bell swings 35 lbs
21 push ups

28 m 196

ran mile

21 kettle bell swings 35 lbs
21 push ups

ran mile

21 kettle bell swings 35 lbs
21 push ups

ran mile

21 kettle bell swings 35 lbs
21 push ups for 41:12 mins

Fun WOD!

as rx'd
11:46

M/39/196

As Rx'd 13:01

7

Run 400 meters
45 pound dumbbell swing x 21
12 push press 70#

Run 400 meters
45 pound dumbbell swing x 21
12 push press 70#

11:44

did the run and kettle bells as described but did 12 assited handstand pushups in 15:18

did as described with run and kettle bell but did 12 assisted handstand pushups in 15:28

13'00" approx.

As rx'd w/ dumbbell swings:

14:31

50lbs dumbbell, 120lbs shoulder-press and run:
10:21

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 HSPU (or progressions)

10:48

Did Pack version by accident - wasn't concentrating

26/200/5'9"

15'22"

unable to do HSPU can do almost upright on downtown mansield dip station but too far from treadmills
so 400 m 14.00 km/hr
21 55lb
12 PU legs 45 degress on stairs
16.34

M/39/5'6"/187

15:44

Probably could've trimmed a few seconds off - splints were hurting so I went elliptical - I know, I know... dumb thing wouldn't stay on distance setting so I consistently ran over the 1/4 mile.

CrossFit warmup
WOD
subbed 800 m bike for run
HSPU where leaning against a bar. Leaning makes it easier. Working on unassisted HSPU. Its fun to be older and doing handstands!

11:25

14:28 as Rx'd.

m/175/28

11:55 Rx

M/40/6/197
As rxed

Time 13:59

I messed up and did 15 HSPUs instead of 12. Lack of attention to detail and proper preparation deserves defeat.

31/M/71"/198
CFWU
WOD scaled:
400m run, 150 foot walk/break in between
45lb kb x 21
Prog HSPU (feet on bathroom counter) X 12
15:50

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Handstand push-ups SUB Piked Push-ups on Bench

10:41

3 rounds for time:

Run 400m
16kg KB swings, 21 reps
12 HSPU

16:53

10.28

3:35
3:57
4:36
12:09 Total

16.5k db for swings. HSPU not quite full ROM. Great workout nonetheless

15:14mins

As rx'd:

19:28

17:54, HSPU were ~1/2 ROM (sore)

M/33/71"/179

3 rounds for time
Run 500 m (around the block)
21 dumbbell/kettlebell swings, 35
12 HSPU progressions

13:10

m/35/5'9/174

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
16:57
HSPU tough - mostly 1's & 2's to get to 12 each set.
Like Helen a whole lot better.

hspu were done with feet on a low shelf piked.
had a "lighter" kb otherwise as rxd.
25:00 (had to wait at least 5 min for a treadmill to open up between 1st and 2nd round)

25/m/5'8"/148

30lb kb: 10:32

Jake: 12:30

M/170/44

X3
400m run
45lb KB x 15
5 HSPU

:12min

M/24/5'11"/195

As rx'd: 19:47

as rx'd:

10:31

Erin:

35# kb swing
11:40

(done 6/24)
21:03...159/174
Runs continue to work me. HSPU's self-assisted.

Did "helen" instead. 8:44. Not quite sure wht it took so long since all of my runs were under 1:25. I think it was the long distance between the tread and the KB. I've got to find a place to do it outside.

cfwu x 3
9:16.6
slight changes
3 rounds
21 box jumps
15 25kg dumbbell swings
9 45kg barbell thrusters

M / 180 / 5'8 / 25

7:54:37

(Re-do, beat original time by 40 seconds)

Subbed 5 rounds for time:
30 CTB pullups
12 HSPU

21:02

subbed rowing for running.
55 lb. db

12.05

52.3lb kb

TIME - 15:43

19:57
with 35lbs. dumbell
as rx'd

34 yom 203 lbs.

As rx'd 15:40

Did this at Jefferson track. Beautiful day, about 80 degrees. I still sick at running. First 400 meter was 1:43 which is my crossfit PR. Felt like I was going much faster. Have to lighten up.

800 m run + stretch

as rx'd
26:30

400s at about a 6min/mile pace
swings broken in last round 10/11
hspu all in sets of 2-4, lots of partial reps

overall like this wod a lot

29/m/190

as rx'd: 12:53

rx'd: 12:40

200 meter track
55 lb dumbbell
HSPUs to one Abmat

14:12

1) 4:20
2) 4:56 4 negatives
3) 4:55 4 negatives

substituted 15 barrier pushups for 12 HSPU.
End of round times:
03:43
07:57
12:12

14:45

M/31/205/5'10
3rounds-time 14:45
400M run Rx'd
21 reps 50lbs dumbbell swing
12 incline pike push-ups

F/26/183/5'6
3rounds-time 17:00
400M run
21 reps 30lbs dumbbell swing
12 incline push-ups

.25 mile on treadmill
21 reps 55lb dumbell
95 lb push press

did 5 times

6th time I didn't do the dumbell swing, b/c my fingers ached.

start

11.55

M 37/151 Completed on 26JUL09
CFWU
RX
10:53

31/m/165/5'6"
AS RX'D
14:13

M/27/6"/168

the first set of HSPU's as Rx'ed the second and third were 4 negatives held as long as possible. Run on treadmill at 10MPH @ 5deg incline.

12:55

45/m/164

17 min

under 12 minutes forgot to start stopwatch

Feet on bar, eye-level, for HSPU

10:56

M/39/182/5'10"