wow!

Hum, never done this one... maybe I can convince the gang to do it tomorrow?

this should be fun

this looks ridiculous...i'm excited.

Every gym in town is closed tomorrow. Anyone have a good body weight sub for the squat cleans so I can do this tomorrow? With the 2 Hero WOD's in a row I am hoping/expecting a third for Sunday.

If you are new to CrossFit, you can find information about how to do the exercises at http://noscrolls.com/wiki/.

Even though I'm completely burned out from running these past 2 days, I wanna do this. Only problem is I don't have cleans down yet. Anyone recomend a sub?

I hate to be negative, but how many of us cannot access weights this weekend. I am a slave to crossfit but really, even my affiliate is closed much less the globo gym (the one I can afford). Is this stuff generated by the a computer program? And before anyone hops on me for assaulting coach and his providing a free service lets not forget he charges all the affiliates for using the Crossfit name, charges all of us $1000 to certify and most gyms charge $2000 per year. Good marketing Coach

can anyone tell me what a "squat clean" is? i looked under the demo's and at the no scrolls site and couldn't find any.

first Badger for me. will be going hard

we are closed in smyrna georgia and I am glad. NO pull ups for me....

looked around, but couldn't find an explination.

How do you do a squat clean?

#7 Hoff,

You might use this as a chance to practice your technique. Do the workout with a pvc pipe or a much lighter weight. If you use a pvc pipe, then you're essentially substituting air squats for the squat cleans. That will still easily be an adequate workout and you'll get to work on your clean technique.

Hey dan, figure a way out! Crossfit is designed to be subbed out. Fight through it and 321 go! I am going to dominate this tomorrow! Anybody reading this tell him how you feel!

#12 Dammon,

Check out the wiki article at http://noscrolls.com/wiki/Clean. Also look at the page on the snatch. It describes a progression of movements that also applies to the clean.

Nice job, Don. Proud of you, Brother. Hope I'm never on the business end of that rifle...

Best,

Jon

MB-
the link doesnt seem to be working; is squat clean similar to power clean? lost here, this is CF workout number 8 for me, never done squat cleans before... any explanation would be great.

Thanx MB.

reading thru the wiki, and such. Think I got it.

This my second week of CF, enjoying it a lot.

My Gym is open normal business hours tomorrow! :) :P

anyone feel free to correct me if im explaining this wrong but a squat clean is just a full clean. you start from the floor and unlike a power clean you catch it in a full front squat position rather than in the higher catch position that you would recieve the bar in during a power clean. hope this helps those who were wondering how to do this.

#17 Michael,

Oh, apparently this website interpreted the period at the end of my sentence as part of the link. Here's the correct link:

http://noscrolls.com/wiki/Clean

#18 Dammon,

Glad that makes sense. The wiki is new and we're constantly updating it. Since my last post I've added some video links to the clean page. You can also use Noscrolls to record your workout results.

Welcome to CrossFit. There's a bit of a learning curve at first, but it's well worth the time. In the wiki I've tried to answer the questions that would have made my learning quicker, so hopefully it is beneficial for others as well.

#8
my guess is that sometimes the WOD challenges more than the body..it forces us into many forms of discomfort..forces us to adapt to whatever comes..holidays..sickness..prolly not coming from a computer...

For those of you wondering, squat cleans are simply cleans. Catch the barbell in a full front squat instead of a half or quarter squat like you do with power cleans.
I been on vacation and it screwed up my cycle so i did a football workout on a rest day the other day now im kind of stuck there on that cycle, and rather enjoying the workouts. I really wanted to do the 75 snatches today though, but after cffb workout i had to most ignominiously decline.

Badger? I have seen this workout on my Hopper Deck, but I have never done it. Squat Cleans tend to hurt me pretty good, so it will be interesting what time I end up getting. Should be fun?

Nonetheless, I hope we all remember to take the time to honor all of our heroes on Independence Day. Happy 4th everyone!!!

STRENGTHBIO.COM
"Your partner in evidence-based fitness"

oh no the memory of this WOD the last time i did is just bad memories. hands tore so bad that day haha, badgers brutal!

Hell Yeah! way to represent!!!!!

That is our trainer DON!!!! awesome trainer at Crossfit Centurion FortHood!!!

We love you!!!

ouch....this one is gonna suck

This one is for you Chief Petty Officer.

Semper Fi Badger.

Dan m: Keep in mind that not everyone who does Crossfit is in the USA. They had a workout on July 1st, Canada Day, and I still hit the trails. (it was a 10k run) They had one last year on Christmas as well, I believe. Crossfit respects the fact that not everyone celebrates every holiday.

Just take the day off, celebrate your Independance. It won't kill you. :)

CrossFitOKC is open tomorrow!!! Thanks to J. Boag.

I did get tired of local facilities being closed like some on this thread. Finally joined an Anytime Fitness. Small place, but has the basics and is open 24/7/365 - just swipe the card.

Bumper set
Pull up bar
Running shoes

I see this one taking a long time! Many broken sets in my future.

Ran the 4th of July 5k at FOB Sykes this morning.

Last 5k time: 23:40
Goal time: 22:00
My run time: 21:57

This is gonna be a good day!

A squat clean is a clean. A clean is a squat clean. A power clean and a hang power clean are exceptions or... they are different than just a clean (also known as a squat clean), they are not standard cleans (clean and squat clean are synonomous... I know, I'm being redundant), power clean and hang power clean end at shoulder height standing upright, don't have to squat to ass at or below knees. You'll notice similar differences in the various snatches. a regular snatch could actually also be called a squat snatch. A hang power snatch or power snatch do not require a full squat and return to standing position.

Clean (squat clean):

Start with bar on ground, clean the bar up to the shoulders catching it in full squat (or at least on your way down to full squat)... go down to ass at or below knees, front squat that bitch back to standing... and you are done with one rep. Back to the ground to get ready for rep 2. 90 of these will be nasty, but we like it.

Look at the exercises and demos section of the main site.... watch Sage in the "Clean" video.

Hey,
I just started the zone diet and the blocks about 5 days ago. I'm finding the diet to be actually fairly exspensive at least more so than what I was eating.

Has anyone else had this experience?

It seems real food costs more.

since I will not be going to a gym tomorrow my plan for modifying is as follows:

3 rds of:
30 squat burpees (a regular burpee with a squat jump at the end)
30 pullups (tree branch)
800m run

kinda excited for it

underestimated this one big time.

as rx'd

37:49

really poor and maybe have Eva hangover as 800's were about 6 mins each. that hurt

RIP Badger

I'm going to do this one indoors.

What amount of rope skipping, burpees or something else would best substitute an 800m run?

Thanks for any advice.

#38 Memuc
Think of it in terms of time. You might run 800 m in 3-5 min, so that might be an appropriate time to do double unders or burpees. It's likely that your first go will be your best, so figure out how many you do in that round and try to replicate that for the next two.

#39 EP

Sounds reasonable, although I'm sure 3-5 minutes of double unders or burpees will feel much harder than running.

As Rx'd in 47:31

Badger, you are bad ass!

This week Of Mike Walsh and Ofc Laurence Lynch of the San Francisco Police Department both passed away. Ofc Walsh was a union rep and father of 4 who had a massive heart attack working out to stay fit and do his job. Mike was a hard worker who spent countless hours helping fellow officers with their problems. Mike worked most of his career at Ingleside Station the same district in which he lived. Ofc Lynch was a hard charging cop at the very busy Mission Station. Ofc Lynch turned 30 in the hospital while in a coma after being stricken with a immune virus that destroyed his organs. God bless Mike and Laurence and their families I am very proud to have worked with both of these cops. RIP

Scaled squat cleans to 22kg.

Time: 46'40".

F/33/61kg

"Badger"
Doesn't look so good for me today, 800's flat out are real tough for me!!!
Well thats the best thing about crossfit, one day it your favourite movements then the next day it it's your weakness or non favourable movements , so you have to work on your weakness aswell as your strength's!!!!!
Will post results later when done.

"Badger"
Complete three rounds for time of:
45kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Time: 38.27mins
First time hitting up Badger. RIP brother.

Also RIP Mike Walsh and Ofc Laurence Lynch of the San Francisco Police Department from a fellow LEO.

Just pipped me Jeremy! (Gold Coast)

jase - see you in a couple of weeks. what are the dinner plans for the night before the L2?

m26.172. 5 foot 10 badger as rx 23.58 full squat cleans ass to floor full chest to car pull ups 800 m run on flat ground broke them down into 3 tens each round felt this helped me maintain max intensity . really tough workout but it followed a binge of amazin cookies hot with cookie dough ice cream. A full 500g tub. No messing about when it comes to a cheat day.

something to help minimise or prevent callus's for us crossfitters check this out, vid instructions on how to tape hands
http://www.vimeo.com/4975080

this one is a monster! The squat cleans destroyed me last time i did this one. Don't underestimate Badger! He will humble the crap out of you.

Happy Independence Day everyone. Thank you to all who are serving, have served, and support those who do.
I'm going to use the extra rest day to let some hand rips heal!
It's great to see "the Hood" get CrossFit. Keep up the great work guys.

33:19 rx'd

42:32 squat cleans @ 40 kg

#38
Get on a C2 and row 1000m

dan m- my gym is closed today too.
here are some ideas:

track wod:
1x1 mile, 1 min rest
2x800m, 1:30 min rest b/w each
3x400m, 1:39 min rest b/w each
4x200m, 2:00 min rest b/w each
5x100, 2:00 min rest b/w each

or there is always Michael, subbing in supermans.

or 150 burpees for time Or do 400m of burpees at the track! Ooh la la! I am going to try that in a few weeks while visiting home.

there are tons of wods to do, just thought I would share the track wod I am headed off to do.

Happy 4th of July everyone!

Many Blessings to all the men and women who keep us safe!

Erin

Gym was closed so I used what I had
3 rounds
50 lb dog food squats 30 reps
2 mile bike ride
30 pull ups

37:50

as rx'd

41:30

31:13 as Rx'd

My first Badger after 2.5 years of CF!

Low back is killing me. Will my hands ever get used to pullups? Can't seem to get the soreness under control before next barrage!

Happy Independence Day!

Jeremy
Not 100% sure mate. We'll sort something out :)
Must be a fair eastern states contingent heading over. Daz from Newcastle is coming and I believe Mick from CFX is heading over too. You'll all have to hit The Cell for a WOD!

Happy Independence Day CrossFitters!

Badger as Rx'd (65# women wt)

37:57

-The cleans was a gasser; could only do 5 reps at a time after the second round.
-Pull-ups was mostly 5 reps at a time b/c of sore hands.
-The 800m Run feel like an eternity for me plus side ache on the second and third round....slow slow slowwww!!!

First time with "Badger" and it whoop my ass!

Modified Badger
95# Squat Cleans 30 reps
20 Pullups (10 Kipping, 10 jumping)
800 m run
3 rounds
41:31

Had to do this one at the gym.
As RX'd but runs on the treadmill

95lb squat cleans X 30
30 pullups - mostly broken up into sets of 5 (hands are a mess still)
800m runs on treadmill 1X incline

44:16

Badger was a BEAR!

The squat cleans absolutely wiped me out. The pull-ups were hard, but the 800 meter follow-up was just good old fashion cruel and unusual punishment!

"Thank-you Pledgemaster, may I have another?"
--Animal House, 1978

m/27/210/72

15 on rings
15
500m row

24:26

28:33 as Rx. First Badger ever. RIP, shipmate. Ora pro nobis...

38:00:20

happy 4th cfers. Great wod, slow :)

For subbing try this:

30 Pull-ups
30 Medicine Ball Slams
30 Bodyweight Squats
800 meter run

Good luck! I tried it already, suck at pullups so only did 10 each round!!

21:00

34/F/5'10"/157

Just as difficult as I remember from the first time...

As Rx'd with 66#
30:49 (7 min. PR)

Great Job Don!

BDN- CF Fort Hood

m/43/185

as rx'd
40:20

***FRAT***

I am going to gracefully bow out of this one, it's high time I cycled off for a few days. My ego has been getting the better of me, ignoring my poor old body's pleas for mercy. I should know better by now.

While I rest, I would like to share the fact that I just reached my 1 year anniversary with Crossfit. I went to the Games last year on a whim knowing next to nothing about Crossfit and that was it for me...I was hooked.

My first Crossfit workout was "Cindy" and I got 5 rounds. The last time it came up I did 20+5+4. Quite an improvement if I do say so myself!

Crossfit has changed my life. I got my Level 1 in March and have started to work as a trainer. A bit of a late start (I'm 36) but I'm thankful nonetheless. I've been active on the boards (much to the chagrin of some of you I'm sure!) and have made many new friends across the country and around the world. Thanks to all of you for your support and encouragement...it has made all the difference.

Now I'm looking forward to the Games and another great year of Crossfit. Thanks as always Coach for developing and sharing this program with us.

See you all in Aromas.

***END FRAT***

41:31. 85#

This one is going to hurt so good. the workout should be interesting. I have never done this one. Looking forward to honoring those who have fought for our indepenence.

STRENGTHBIO.COM
Your partner in evidence-based fitness.

Okay, so this workout is supposed to break me off right? Holy crap!

65 minutes 4 seconds. All pull-ups dead hang

30 / m / 72" / 183# / Taji, Iraq

And to all my fellow Americans, Happy Independence Day!

Well, the base gym is running on limited hours today...not that I could've finished Badger anyhoo, may he RIP.

In order to improvise, adapt, and overcome AND alleviate guilt before the afternoon Consume-A-Thon begins, (for what it's worth) I whipped up this WoD especially for today, designed to be accomplished in a garage or anything of similar size (after all, how would our forefathers have done a WoD while trying to look inconspicuous to British authorities, who were in charge of ALL globogyms at the time?), simply titled "4th of July":

Warmup:
1. Burgener Warmup
2. Use PVC pipe for air-guitar/-microphone stand to "Only the Strong" by Midnight Oil, and then...

WoD:
229 jumping jacks
56 BW squats
34 burpees
13 reps on the Wheel o' Fun, a.k.a. Ab Wheel

Time: 17:21

Significance of the numbers:
229: years of age for the USA
56: delegates who signed the Declaration of Independence
34: articles + amendments to the US Constitution
13: original colonies

Hey, don't laugh about the Ab Wheel! There are few pieces of gear that work the hip flexors (prime movers of functional movements) as effectively as this time-honored implement. Boy, you earn EVERY rep on this thing, too.

If you don't have an ab wheel, substitute with a "forward burpee"-type move without the jump + clap, you know, bend your knees and touch the floor, walk your hands out to pushup position, lower + rise, and walk your hands on the floor back to your feet, and stand up, hopefully firing up your hip flexors throughout the process.

If I explained anything wrong or if you have any comments, please feel free to enlighten me.

Have a GREAT 4th of July!

F/45/5'2"/130

Away from my usual workout sites and no access to weights.
Went to the local playground and did 5 rounds of:

10 burpees
10 dips (feet on ground)
swing through the monkey bars (8 bars)
1 jump over the dinosaur
10 situps

9:47

This was my second day back after several recovery days (yesterday did a 50 min run). I was hoping to feel refreshed and energized...felt sluggish and old instead - argh!!

"Eva"

Five rounds for time of:
Run 800 meters
75# kettlebell swing, 30 reps
30 Pull-ups

Total time: 55:39

Hey PB #71, Happy Anniversary!

25/m/5'11"/177
as rx'd
37:17
My back is fried.
Heck of a race Jon!!

#75: I agree, the ab wheel is a great piece of equipment that can be made for a few bucks out of some lawn mower wheels.

I prefer to use two ab wheels (like Ross from Rosstraining.com) because like that the movement is much more difficult, because each side has to fend for itself.

Everybody that laughs at the ab wheel has no idea what he's in for. If you can do full standing rollouts, you have achieved a level of core strength that most people can only dream of.

Been lazy for over a month now. I just got settled in back in Iraq. Think I need a little more time to get into the swing of things again because this is kickin' my arse!

2 rounds as rx'd + 15 cleans then

40 mins

as rxd
37:18
Ouchee my back

44:54
with about 7 reps dropped at bottom- legs so weak

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Squat clean 45lbs x 5-5 65lbs x 5 95lbs x 3. Jog 400M.

As rx’d: 43:15
Foam roll after
Compared to 071219: 55:55

Complete three rounds for time of:
15 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Time: 40:56

m/24/165

53:03 as rx'd
my 4th of july tradition of breaking myself off was definitely in effect today

cleans were poor form
jumping pullups

31:50 tt

PB&J

Happy anniversary Brother. It's ben a good year with you here!

And enjoy the rest.

#78 Bingo: Thanks brother.

39:31 as Rx'd. Split open my hands from Eva on the pullups, it's what killed my time ugh! Now there more messed lol.

45 mins (65# to build the squat movement).

Happy Fourth of July from Tarmiyah, Iraq!
New CF'er here, only been at it for about a month. The good news is that I'm already seeing/feeling results. The bad news is that any notions I used to have about being fairly in-shape are now down the toilet. This is a humbling experience that I can't get enough of.

#87 Jakers: Thanks, I will. And same to you my friend :-)

BTW, how was the workout with Cookie?

Congrats Don! Say hi to the misses and kids. Nice work down in Texas.

43:40 Rx, first time

28/m/190
as rx'd 32:45.

28/m/190
as rx'd 32:45

CG E City Crew
Posting separately
Leary(m/44/5'11/198):
41:25

m/23/145/5'7

Finishing up my third week of crossfit and this is the first truly humbling WOD (even Eva wasn't this bad, at least I finished that!)

Only did two of the three rounds and it still took 37:10

Rd 1: 15 @ 70, 15 @ 65, first 20 PU unassisted, last 10 slightly assisted, 800 L9 on treadmill
Rd 2: 15 @ 60, 15 @ 55, same PU as above, 800 started at L 10, down to 7.5, finish at 9

Really struggled with the squat cleans, need to work on the complex olympic lifts, back and hamstrings still very sore from power snatch yesterday

really struggled with the squat cleans, need to work on the complex lifts

m/35/180/6'1"

I was bummed to have to rearrange this one, but did a mini-tri (4th place) this morning and then came back and did the pu's and squats - awesome workout! Have to say, "easiest" tri yet since I've been on CF for 3 weeks now.... this system is the best out there! - BillB

age 19 bw 170
23:18
scaled down to 21 & 21 with power cleans on last set.

had a bball game on last rest day so my legs are feelin it. probably take tomorrow off too

Buy in: 50 jumping jacks , 1 round modified CFWU

Badger - scaled back to puppies:

Complete three rounds for time of:

45 pound Squat clean, 20 reps
20 Pull-ups (assisted with feet on a bench)
Run 400 meters

26:36:09

No Cash Out

As rx'd

37:04

couple of the cleans were more like power cleans into front squats. Pullups and runs were like rest before the next set of cleans.

gym closed so subbed:

3 rounds for time:
25 squats
10 pushups
25 squats
10 pushups
30 pullups
run 800m

38:01

time sucked, but so did the florida summer heat...

scaled to 65# squat clean
gray band assist on pull ups
800 meter run
45:43

65# Squat Cleans

34:49

Really concentrated on good form for the cleans. Ran the track. Felt long but satisfying:)

"Badger"

M/16/5'11"/170
29:18, as Rx'ed

M/50/5'11"/172
42:08, as Rx'ed

F/50/5'6"/135
39:26, with 45# squat clean, regular pull-ups first round, then 24# assist.

F/16/5'8"/135
29:37, with 45# power cleans(not squat), and band assisted pull-ups.

As prescribed:

28:42

M/33/5'10"/210

Happy 4th everyone!

Day 2 of CF and I now will turn and run if I ever come across a badger in the wild. I feel like I was attacked by a whole pack of them.
Time: 49:10

Cheated I'm afraid - too hot & too lazy :-(

Did the total reps but as below

Sub'd Cleans for K/Bells (16kg each)

Jumping Pull ups on rings

800m Run

29m 47s

Not much fun, all in all

f/28/5'6"/125

3 rounds of:
35# squat cleans 20 reps
15 pull-ups with assistance bands

Finished with a 3 mile run

Didn't really time b/c I was working on my squat clean form, which is improving drastically! (Shout out to Scott for his help!) :) Starting to get blisters on my hands, though...

Happy Birthday, America!

M/40/6'4"/214
51:20 and proud to finish!

this was my 1st hero workout.
scaled to:
3 rounds of:
30 reps of 65lbs
30 jumping pullups
800 m

Crossfit SoMo!

R.I.P. badger

38/m/5'11/163

3 rounds for time of:
83# Squat clean, 20 reps
20 Pull-ups
Run 840 meters
35:32

m/26/210/70"

as r'xd 29:10

65lb clean squat
30 assisted pull up's 15 wide 15 close
800 meter run

3 rounds

48 minutes

First Badger...

55# cleans x 30
30 pull ups
800m run (has to run to the other side up stairs for tread mill)

three rounds

42:23

55#, band assisted pullups
44:13

In PA on vaca so no bar or wieghts, subbed in squats with no weights at all and did pull up on the rafters in the guest house garage. Everyone was staring at me using a chair to get to the rafters. 0lbs is a lot less than 95lbs but, hey it's something...

30 air squats
10 pullups
800M
3 rounds
26:56

M / 28 / 176 / 5'6"

Complete three rounds for time of:
99 pound / 45Kgs Squat clean, 30 reps
(Do most of you do these in straight sets? I had to make them up out of sets of 10's / 5's & 6 rep sets)

Run 800 meters.

Dropped the 30 Pull-ups for today. Sorry guys gonna mak it up tomorrow...
TK from the UK
All done bye bye

m/30/5'10/200

As rx'd:
44:02

My legs are smoked! Happy 4th of July everyone!

as rx'd 60 mins

#71~HAPPY ANNIVERSARY AND SEE YOU IN AROMAS!

CFWU-sleeping with arms crossed over toilet seat due to paying NO attention to how much I drank last night. I then moved to the bathroom floor for a few hours and finally to bed at 4:30am for another couple hours...definitely one of those "I'm never drinking again" moments...not proud.

"BADGER"
65# squat cleans
runs (and some plodding) outside
kipping pull ups

TIME: 29:18

done at crossfit in afternoon group.

scaled cleans to 75 pounds. cleans sets of 3-5. pull ups sets of 5.

47 minutes. one of the five hardest WODS I have ever done. absolutely brutal.

40mins without 3rd set of pullups

31:10 as Rx'd

Just a suggestion: Could we maybe make a link to two comment sections for each day there is a WOD?

1. For times only
2. For discussion type stuff or questions people may have

Thanks

B 54:00 w/ 30lb SQ
D 48:13 Rx'd

46:30

M/23/190/5'10

2 rounds in 30:05

My foot was completely swollen this morning, so the runs were more like 800m shuffles. Hand is all tore up from this week's workouts too. Workout was done with RX'd weights.

f/26/155

65# HANG squat clean sub

28:36

This one kicked my butt even scaled down to:

3 Rounds
95# Squat Clean - 10 reps
Pull Up - 15
800M

30:18

Had to walk part of the 800 on the second and third round. My legs were screaming from the squat cleans.

M/35/5'7"/165

Hero WOD on the 4th! Thank you!

M/19/173/5'11"

As Rx'd: 56:24...Inside the non air-conditioned garage. Bad idea.

At sea aboard the USS Boxer...

As Rx'd

30:38

M/22/5'10"/185

as rx'd:

28:28.... felt weak.

As rx'd:

34:36

Sub'd 30 air squats for Squat Cleans...the rest as RX'd...38:13 total time. Had to break-up the pull-ups.

That wasn't so bad. Starting with 2nd round, I added push press to the squat cleans for a challenge. Was feeling really good, so went into overtime and did 5 rounds instead of 3. Finished in just under 30 min. Felt Great!

Oh, back to reality ... scaled to 75# and 3 rounds took 49:15. No grip - couldn't breathe. Brutal! Only positive was last 800 was in 3:30, first two were closer to 4 min.

Fair Winds & Following Seas to Badger! RIP!

30:26 as rx'd
PR by about 15 minutes

Great WOD. Next time pace the cleans in sets of 10 and PU's 15. and run a little faster. Overal I'm happy with my performance.

RIP Badger

I have developed a pain on the inside of my elbow that prevents me from doing pull ups...I ice it and take advil which help temporarily, until the next time I try to do something...ANY advice out there that might help me out??? Thanks

rx'd
39:47

a little late to help those wondering on the squat clean but better late then never

http://admin.crossfitpei.ca/crossfit_pei/2008/11/the-squat-clean.html

awesome video going through power clean and squat clean. And the bounce at the bottom.

Badger flat out kicked my butt. My first time for it.

I scaled it mildy.
round 1
30 squat cleans (15-10), 30 pullups (17-6-6-1) run

round 2
25 sq clns (20-5) 25 pullups 13-7-3-2) run

round 3

20 sq clns 12-8 20 pu's 12-5-3 run

time 44:47

I need to work on my form on sq clns. Wasn't going near deep enough. Need to drop weight. Next time I'll try 50#'s

32:54 - ran 800m on treadmill. body feels fine but hands can't take more than 10 reps in a row of clean or pull up.

My discipline with running is terrible right now. Everytime I run I want to cut it short and get back to lifting. but sucked it up and did better than I thought.

m/43/225 lbs/5'11

43:00 as rx'd

Relatives are all in town at my house for the 4th so while my home setup is perfect for this, I can't have my aunt and cousins watching me sling weights in my back yard. Went to the gym and substituted pullups (always someone on them) with pulldowns close to my bodyweight. Squat cleans felt great.
3 rounds:
30 reps 95lbs squat cleans
20 reps 205lbs. pulldowns (started dropping the weight around 20 reps and at planet fitness you get that damn buzzer going off)
~25-30minutes

Drove to the park and did 3 rounds of 800m at 2:45-3:00 minute pace walking a 400m for rest in between. Beautiful 4th of July here in Charlotte, NC.

38M/5'10"/167#

W/U: one mile walk; 17 ROM exercises.

As Rx: 38:33.

C/D: PNF of hamstrings; static stretch of quads; foam roll.

New PR by 11:33. Full squats cleans (w/controlled drop, no bumpers); strict pull-ups; runs on outside road course (71F, 45% humidity).

This could have been faster, but my cleans were slowed by a sore low back. I probably used my low back too much on yesterday's snatches, since I had to reach further down for the bar (smaller plates, no bumpers).

As rx'd (form sucked on last set of squat cleans)

48:39

m/19/170/6'2"

as Rx'd, 46:50

Thank God for America and the men who protect it.

Wow, this was my first time with Badger and I am soooo humbled at this moment in my life. It was a way tough workout, but I liked it.
65 lb squat cleans
had to sub push ups 'cuz no pull up bars but would have had to use bands anyways
800 meter run
26:49 time
Happy to have lived to see the clouds in the sky again. :-)
Happy 4th of July everyone! Have a great safe weekend!
Scrat, over and out
F/36/127/5'9"

39:08

M/41/6'2"/210

Scaled Badger
95# Squat Cleans 20 reps
20 Pullups
800 m run
3 rounds
39:48

Happy 4th!!!!

As rx'd

35:40

800's on treadmill at 9 mph

Felt good to only have three rounds after Eva.

f/39/175/5'11"
3 rounds of
30 x 65lb squat clean
30 super assisted pullups
800m run
37:31
First set of cleans... HELL
The next two felt much better
My time is OK... as I suck at pullups and therefor am assisted quite a bit.
Runs were good... the dog came along for the first and last... she slowed me down :)

#137 I too have sore elbows from pullups and indeed anything that requires a grip (hang cleans also bother it quite a bit) I suspect it's some kind of tendonitis and am taking advil and stretching the hell out of it as my arms are very stiff. It seems to feel better when my arm are warmed up.

"Badger"

Cleans were no problem, 30,30,30.(95lbs,45kg)
Pull-up more of a test, 30,15/10/5,5x6.
800m's very hard.

Total 24:02 mins.

I have cramps in both ass cheeks

hooyah chief. Rest in peace.

40:33 subbed 75lbs but i ran in 8" boots

38:35
70lb sandbag
ring pullups
950m run

m/56

rx
52:40

m/34/195/60"

65# on the squat cleans

39.04

As rx'd 38:08

just blasted this one out. My goal for sub 30 minutes still remains a goal. I did 15 power cleans before i realized i was supposed to do squat cleans. I after my first round of the cleans i decided to put a ball under my rear to emphasize the squat.

37:12

m/44 163lbs

38:41

Squat Clean 95x30,65x30,45x30. Badger kicked my &@%%,

Did it in 38 min.

35:13

Granted it's over half my bodyweight, but the damn cleans slow me down so much I get angry, because after about 10 reps I can't hold onto the bar and I have to start dropping it every rep..... >:-(

27.28

subbed row for run, no rest for grip and/or back
otherwise as rx'd
humbled again
34:30
male/32/5'6"/165

M/49/151/1-1-06

95#, all reps completed but split.

48:28

Tired...

M/21/160/5'10"

As rx'd 26:18

Extreemely hot outside in Dallas today.

29/m/183

37:23

Runs were 842m and slow, PUs were all CTB. Massive PR.

Scaled to 20 reps SC, 20 reps PU per round. 28:28.

got killed. first time for badger.
24/6'5"/ 260
32min05sec

had to scale down a bit. did power cleans instead of squat cleans for the last set. great workout.
happy 4th. stay safe.

I think this one is harder than eva!! anyone agree? the 800's killed me as they usually do!

as rx'd

51:25

F/27/5'0"/108
Did a 5 km run at 10:30 last night because I was bored, then came home and saw what the WOD was and wept a little...
55:19, with 65# full squat cleans
1st time with Badger, left me smoked for sure...

m/178cm/89kg/33y

as rx'd
27:30

41:02

45kg squat cleans
Pull-ups on roque pull-up system

forget to do squat

m/5'11"/180

135# squat clean 15 reps
30 pull ups
800m run

28min

did something to a ligament in my right shoulder from randy, very dissapointed i can't do this.

m/26/6'/165

As Px'd

Time: 28:58

As rx'd 37:57
Disappointed I am not better at the squat clean. Perhaps a 5 mile road march with 50lb vest tomorrow as punishment.

48:00
I used 45#DBs instead of 95# for logistical reasons, thought it would maybe take me 30 min. Is using DB's way harder or are squat cleans just way harder for me than power cleans? Eva was 5 rounds of pretty much the same thing and I did it in 51:57
6'4" 200 30yrs

3 rounds: 25 95# squat cleans
25 pull ups
run 800 meters
47:21

38:00
sub-power cleans

Made this up. I call it Sue after my late Aunt.

3 rnds for time:
5 reps 135# overhead (anyway you can lock out)
10 burpees
15 pullups

Also wanted to remind everyone we have a missing soldier out there, keep him in your prayers.

Also nice job, sir (the pic). Keep shooting terrorists in places that hurt.

Happy 4th. Read the Constitution. Shooter ready. Send it!

SUB 75# sc
SUB bdi (tendonitis)

36:24

M/39/150

29:51 as rx'd

M/43/6'0"/170
17:20
no running because of partially torn Achilles

scaled to only 2 rounds
first WOD in a year I've had to really scale
San Antonio heat at 1500 just too much for me today (over 100 degrees again)

2 rounds, 25:37 (mostly the heat)

30 yom, 185 lbs

36:37 as rx'd

cfwu
WOD
sub 55# HPC x 30
sub pullups x 20

27:42

M/27/6'4"/230

36:12, as Rx'd

~850m runs (our block)

3 rounds of 20 squat cleans at 95lbs, 20 pull ups, 800m run

23:06

m/20/167/5'9"

45:36

runs on treadmill

so slow. so painful.

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

53:48

ouch.

OMG that hurt good especially on the Squat Cleans!

Happy Birthday America! USA! USA! USA!

as rx'd 29:54

Completed three rounds:
20/35/35 Squats, Scaled 20 JP then 800m run.
19:27

#137 and #151

I don't know if you guys will check back for this but I had the same elbow pain you guys are experiencing. I tried working out through it and that didnt help so I tried resting it but only for a couple days and it would go away but come back after a couple days of 90+ pullup workouts. I thought I was just going to have to get used to it and then I pulled out my back causing me to miss three weeks, when I came back the pain was gone (I agree with Julie I think its tendonitis from repetitve movements.) I know noone wants to take three weeks off but rest was the remedy for me.

47 - 6' - 210#

As RX'd:

32:58

All I can say is "WOW"

in CO at 9,000 ft...Badger was a beast! 45# DB's w/ C2B PU's 33:23. Definitely felt the altitude, WOD was mentally draining with less O2 uptake, loved it otherwise.

30:12
Scaled to 2 rounds to hot and humid in the sun city

As Rx

50:31

66# squat clean, small band pullups, runs on tread.
41:13
cleans felt solid all the way through. pullups in 10s. runs slow as usual. under 40min for sure next time.

31:55

First time Badger. It worked me over! I had to sub 45# dumbbells instead of bar. No access to weights today. Everything else as RX'd.

44:47

Thanks to all the men and women that protect our country everyday, so we can crossfit and do anything else that freedom allows. Happy 4th of July America!!!!!!!!!!

3 rds
30- 65# squat cleans
30 pullups
800 m run

26:46

35:47

Subbed 75lb front squats for cleans. Finally learning cleans monday!

Did 10 kipping PUs in a row! 1 more than yesterday.

3 rds
30 x 75 lb squat cleans (need to work on form)
10 assisted pullups
800m run

32:34

Did "Randy" 2mins just before this WOD, make up for missing it yesterday, not a good idea!
Subbed 50 bench dips for the cleans, lower back was burning from "Randy".
Completed the 3 rds in 33 mins

42:37--- home course(little short of 800 M)

27:00

First Badger.

as px'd. 45:43

34:10 PR by 9 seconds

FINALLY! A friggin' PR.. It's been a long time since I PR'd anything. Missed Randy last night by 2 damn seconds!

Did my 20 reps of squat (260#) at 11:30 am and then Badger at 4:15 pm.

R.I.P. Mark Carter

M/23/180

RX'd

34:04

First time ever doing the Badger and it was hot outside. My dumbass decided to do this at 2 in the afternoon. Anyways, all excuses aside I did this as prescribed.
Time = 51:06 (feel pathetic)

STRENGTHBIO.COM
"Your partner in evidence-based fitness"

only 2 rds.

31:10

Scaled to 75lbs. Since I haven't adequately followed Allison NYC's sage advice to "attack what you suck at," squat cleans continue to be "what I suck at." Must attack. I was completely trashed after the first round, and grateful to even complete the second. Avg HR 164, peak 181, rec 56.

Mark: as rx'd - 40:40

Theresa: @ 65#, 2 rounds - 36:46

65# cleans as rx'd 32:12 harder than Eva
I second the suggestion to read the Constitution. An amazing document written by an amazing group of men. I reflect on our origin with a great amount of awe and a great amount of trepidation about where we are heading, although Jefferson would say I told you so.

Rx'd 32:30.
Aiming for about 35:00 so happy with the result. Puhed hard. Squat cleans were in 10s for the most part, sometimes a little more. Pullups were either 10s or 15. Need to improve the run by taking longer strides. Sub 30 next time.

52min as rx'd

39/m/190
as rx'd

new pr 27:06
1.7:41
2.10:08
3.9:17

07/12/19
30:19

23/m/5'8"/168

as Rx'd
35:40

As Rx'd
45:11

Really wasn't feeling it today. My lower back is super sore from yesterday and it was definitely holding me back on the cleans and running. Still no excuse, I should be doing better.

M/20/5'9/180

As Rx'd
36:15

this one hurt

As rx'd 41:24, first time.

Not feeling good today. Got drama going on in my life and running on 4 hours of sleep.

RIP, sailor.

M/24/67in/168

SMOKED!

a deplorable 46min

m/30/5'11"/180

As rx'd

31:16

Happy Birthday America. My appreciation and prayers go out to all my fellow brothers in arms fighting to continue to defend America's freedom on this Independence Day. God Bless America

29:23 runs on a treadmill

43:37
power cleans instead of squat cleans

God Bless America
and God bless all you guys and gals out there who are serving
our country in the military.

I totally wimped on the workout.
Did 3 rounds, but subed 75lb squat cleans, just did 20 per set (4 sets of 5), I can only do 20 pull ups at a time, and that with tons of cheating - 7-10 clean ones, then 7 jump pull-ups, then 4-5 clean ones. Did my running up and down hills in 110 degree heat though. Still, you guys and gals who did this as rxed are studs.

badger - with PVC pipe for squat cleans

19:49

* first two rounds of pull ups unbroken, last round broken 15,5,10.
* legs still hurt from 10k

59:00

39:43

49/m/145
RX on treadmill @ 7.5mph
35:40

as rx'd- 43:30

As rx'd: 33:33. Totally humbled by this workout! Decent depth on cleans - but this workout kicked my butt!

Re: Playoff Beard

Amen, brother (or sister). Only been in CrossFit for 2 months but definitely a life changer. Words cannot express...

41:19 as RX'D

50lb dbbells, 30 reps
pu's 30 reps
1 k run

3 rounds

34:39

might have been the worst 53:40 of my life. As rxd. Out in the heat (at least 90 but felt hotter).

Ouch, tough one today after last night's Randy.

55lb , 15reps
pulls 15 reps
400m run

3 rounds

24:52

Splits
3:15 sq-cl + pu
2:30 400m
6:01 sq-cl + pu
2:52 400m
7:08 sq-cl + pu
2:51 400m

as rx'd

43:31

m/40/5'4"/142

39:50 as RX'd

F/36/165/5'8"

26:28
3 rounds:
Scaled to 45# squat cleans due to what I think must be a pulled groin in rt leg.
30 pull ups (kiping/jumping)
800m

CFWUx2
36:40

Matt: 45:53 50 lbs cleans

At the firehouse with Fireman Rick Ihrie! Thanks again! Great work out!

TYPO- 28:28! My 800s were good, but not that good.

RX'd 35:06

#137, #151, and #196:

This sounds like what I've dealt with, which I believe is forearm tendonitis (which goes from inside the elbow diagonally across the forearm). I haven't gotten it checked out but researched it a while since mine, like yours, was troubling. I think the best check is to try an armwrestling pressure - hurt much (as in "a ball peen hammer to the elbow)?

Recommended treatment is RICE (rest, ice, compression, and elevation). An NSAID also helps alleviate swelling. Tendons don't heal with stretching.

I tried resting but got, well, restless, and I then focused on avoiding direct stress on the tendon. To do this, I changed my pullup grip from an over-the-bar thumb to a hook grip. I also made sure that on any pull motions, I kept a straight wrist and avoided flexing inward.

With these changes, I've been able to come back to a full attack on the WODs, and it's felt, correctly or not, as though my elbow has strengthened around the tendon such that any discomfort I now feel is totally manageable.

That said, it hasn't gone away for me, especially during heavy deads. Last week's one-armed DLs were not fun.

PS I've also started doing more ring PUs, which, in addition to not aggravating my elbow too much, are tougher for me than standards. I often do them assisted (from sitting or kneeling) but they still work me over.

32/m/70"/210

49:50

btw: 154

1 round in 8 minutes. should have done it in the am when i had time for thw whole thing.

Brand X Scaled Puppies

Complete three rounds for time of:

25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters

29:52
36/M/6'1"/197

45 lb squat cleans first round, 50 lb squat cleans rounds 2 and 3
90 lb assist on first round of pu, 120 lb on rounds 2 and 3

sore. really sore.

Had to sub...

6 x 800 meters: all under 3:15
between each set, pullups. 10, 8, 6, 6, 6

Total time: 39:54

M/52/202/5'11"
Abysmal...substitutions gone bad.
Subbed 30 power cleans (75#) & 15 front squats (135#) & 15 back squats (135#)(supersets)for the squat cleans.
Subbed 1.5 mi. recumbi bike sets (50%) for the 800s.
Broken sets on the pull ups.

But...got em all...hell yeah.

57:50

As Rx'd
48:18
7.5-10.0 progressive trdmill

Check that...make that 95# power cleans...

as rx'd 34:34

scaled to:

3 rounds of

20 95lb squat cleans
30 pull ups jump rope 200 jumps

45.54

scaled to:

18x155 lbs squat cleans
30 pullups
15 burpees

In 24:07: (first round 14:00 min, second "half" round 10:00 min)
18 x 155 lbs squat cleans
30 pullups
15 burpees
9 squat cleans
15 pullups
8 burpees

m/29/62kg/166cm

As Rx'd 30:08 (had no fight today; cleans are coming along though)

f/30/63kg/166cm

37:25 (scaled with pull up bands and subbed 800m for 100 double unders so I could keep an eye on the kids)

First time WOD so I modified it a bit, but we all have to start somewhere. I look forward to the next WOD.

hey everyone. new CF'er here, been doing it for a little over a month now. feeling absolutely destroyed after badger.

m/19/170/5'11

43:12

was fine with the run and the pullups (which have improved dramatically in this last month), but comepletely fell apart when it came to doing the squat cleans. i obviously need work here. by the last round, i was knocking out 2-3 reps at a time before having to break.

i've also gotta buy some gloves... my hands are a mess.

M/24/192/5'9

WHOA!!! Ok...When I read the WOD post I thought "It wont be that bad, Its the 4th of July I will have a few drinks" 2 mixed drinks, 2 shots, and 4 beers later. Those drinks ate my lunch in this WOD, never again will I drink the night b4 a workout, better yet I dont think I will drink EVER AGAIN.

AS RX'D

TIME: 50:15

DO WORK!!!

42:10

as rx'd

treadmill at 2.0 incline

That went horribly. I need to dl some videos on how to do squat cleans. Doing them wrong threw off the pull ups and the run.

29/m/64kg

Scaled using 10kg dumbells for squat cleans and only 15 pull ups

Time 26.15

41 mins - elliptical level 9, speed <65
Pullups:
1st set: 10 unassisted, 6 a; 4 assited level 8; 10 assist level 10
2nd set: 10ua; 6ua, 4as l8; 10as l10
3rd set: 6ua, 4as l10; 10as l8; 10as l8

CFWU- minus pu's

Pu's-30 assist
Cleans 30lbs
45:07

m/39/200/5'10"

as rx'd except the squat, bad left knee so I only went half way down. All other as rx'd=

26:32

39:15

34:01 last time 43:23 75lbs squat cleans

improvement of 9:22 am seeing quite a bit of improvement thanks to Zone diet even @ 40 yrs old

3 sets:
dumbbell alternating bench press 35lbs
elbows out tricep extension 25lbs

sub dumbbell power clean for squat clean, 2x30 pound plus 5 pound ankle weights strapped to each dumbbell
sub Push-up for Pull-up

1:05:24

scaled to 85lb squat clean

40:45

hurt really good!

M/30/178

RX'd

36:25

Sub'd 95lb clean for 30 reg squats
My arms are killing me but felt great

As rx'd

35:49

Runs outside.

28:45 pr

got alittle better on rom on squat cleans but still need to improve.

treadmill runs
75# sq cleans

12:32/16:27/17:31 = 46:29 total

m/38/76/200

36:40

31/m/195

late getting to this one with the fourth..

39:26 as rx'd. really hit a wall that third round.

Still hurting from Randy - m/26/205

Sq Clean 75lb - 20 focused on form and deep squats
PU - 20 (more kipping but they took more out of me)
0.5 mile

squat cleans were terrible, knee sounded like crinkle wrap. Did 2 sets of 5x135 to work on form more. 2x10 kipping. Really ugly, but they're coming.

Did this one a day late.
40 minutes as RX'd.
Runs outside down two flights of ramps in the rec. center.
Praise God for our freedom and that I completed the WOD.
God Bless all....

first time doing this one.
as rx'd
57 min.
20/m/5'7"/140#

Sq. cleans with 95 lbs, not 75...so sore that I got confused.

Scaled down on each item:

45# squat cleans - 20 reps
20 pull-ups - strict
400M run

24:26

first time doing squat cleans. Surprised me quite a bit. Had intentions to do 30 reps, but changed that pretty quick to 20 reps when I got into the WOD.

M/32/185#/5'8"

32:54 rxd

Anthony 5'11"/200/M/36
44:48 as rx'd

Hugo 5'6"/185/M/35
53:18
jumping p/u b/c of shoulder

Scaled to 3 rounds of:

10 95# squat cleans
20 95# power cleans
30 pullups
800m run

35:28

DNF

43:05: 2 rounds + 30 squat cleans

Weekend took toll and I hit the wall during WOD. Played in baseball tournament on Sat. (yesterday); 3 games in heat plus too much time baking (literally and figuratively) in beer gardens. Round of golf in heat and humidity before WOD and I was done.

First time in a while that I was unable to finish a WOD.

scaled for a sore lower back.

95# squat cleans x 20
30 PUs
400m
95# squat cleans x 15
30 PUs
400m
95# squat cleans x 15
30 PUs
400m

27 min.

33:40, subbing 85 (for 95) lbs for the squat clean. Squat cleans were too shallow for the first two rounds.

43/170

Finally a workout outside where the temperature was under 90 degrees. It rained most of the morning and when I began the WOD it was 82 degrees with 90 percent humidity. I don't know which feels worse, working out in temps. around 100 or in humidity approaching 100, all right, done whining.

As rx'd:

47:16

Time required to complete a round of hang squat cleans almost doubled from round 1 to round 3.

Pretty sure I died a little bit today. I missed yesterday so I thought it would be a good idea to do today's WOD first and then my hubby and I took a couple of bars and some bumpers to the park. DEATH!!!
F/120/5'3"/28
65# Squat Cleans 30 reps
30 pull-ups
800m

54:11

As rx'd, 36:28
AM, garage, no breakfast
2 x Xfit warmup rounds

At the track PM
30 degrees C
(CFWU1, jog 400m)x2

"Badger"
As Rx'd
37:33

As Rx'd

1:04:20

WOD Badger
as rx'd,cleans @ 45k.
35.19.

looked at this and thought ,doesnae look too bad ! wrong again !the cleans wiped me out each round,pull-ups were a rest,800m,a slog,just finished as gym was closin !nothin different there .

Subbed lost of stuff
Puppies
45lb bar Sq Cleans x 10
Jumping pull ups x 10
1/4 run down street at home
Score = 15:25.58

runs did me in

Did something a little different for the legs...
5 rounds
10 front squat 135#
20 KB swings (1.5 pood)
30 wall balls

Legs are hurtin'

33/180/m

scaled to 75# cleans

36:37

as rxd 31:31
in 90 degree heat.
I did Eve without wavering but I was thinking that quitting the Badger today was a good idea.

killer workout, but finished
90 squat cleans
90 pullups (real ones)
6 laps around the track
bob/55/185/5'10"

34:46. Four minutes off my pr.

m/32/185

rx - 24.20

20:20 ans wanted to say cheers to all the Crossfit guys out here @ Al Saladhin Air Base, Iraq.

F/30/5'6"/128

65# squat cleans
kipping pullups
800m run

33:59

28/m/78kg

34:48

Think it was the bad diet over weekend, not eating for the day yet, insufficient hydration and/or work beforehard but felt really larthargic throughout entire wod. Run was just awful, found it hard to breath either due to larthargy or core tightening up from the cleans.

Cleans went through surprisingly smoothly. Pullups had grips slowed down by the cleans and just generally slow.

28:48

Chinchen - m/30/180/75"
41:08

Gunnar - m/37/190/73"
27:39

15# dumbbells x 20
12 pu
800+ meters

2 rounds

In Mexico in extreme heat and humidity. Lost track of time (30 mins +). Subbed 5 gal water jug. Ran on dry sand up sand dune. Tore flapper on left ring finger on 2nd to last pullup.

29:35
Round 1: 30 @ 45# bar/ 21 kip, 9 jump / 800 m
Round 2: 30 @ 65# / 20 kip, 10 jump / 800 m
round 3: 10 kip

24/m/6'7'/225

Uber subbing while I get back from a few injuries.

Complete three rounds for time of:
45 pound hang power clean, 30 reps
10 Pull-ups, 20 jumping pull-ups
Run 800 meters

26:55

42/m/6'/180
29:32 75#
most cleans not full depth

Did this workout on Saturday (4th) and only did two rounds
Time: 23:42
Clean high pull with 105lbs for 95# squat clean
two rounds: 9:29, 11:51
800m (8 lap) runs: 4:48, 4:37
did 10 pull-ups, then jumping pull-ups to complete set

Name /Starting Position /Receiving Position
Squat clean /Ground /Full squat

thats a squat clean
...
65lb squat clean x30, pull-up x30, 800 meter =
822

M/36/67/243

Completed 7/6/09

w/u: 800m run.

WOD: Scaled to 75# and reduced load pull-ups
37:05.

44:27 (it is HOT outside)
Round 1: dropped to 85lb halfway thru.
Round 2: dropped to 65lb halfway thru.
Round 3: 65lb.

M/36/6'/170

30@75#-15 straight pullups-800m
30@75#-10 straight pullups-1000m

24.5 min

as Rx'd 38:35 brutal

cfwux2
burgwux2

"badger"
3 rounds for time
scaled
20 cleans
20 pullups
800m

35:56

75 lb

treadmill

last round jumping pull ups

42:45

About 37 minutes of agony, way harder than I thought but my 800's are getting easier. Legs and back still in shock from the 10k. Had to switch up this workout after rest day-gotta work tomorrow and I can do the July 3rd workout at work. I am 3 days behind, and tired.

M 5'8 190 36

09.07.04

39:47

m55/27.4cm/78kg

2.5 mile run
19:25
then 3 rounds
15 95# Cleans
15 Dips
10 Pulls
8:17....very difficult
last time 8:27
then
50 Sits

M/40/6'0"/169#

42:03 as Rx'd

Whew...another killer WOD

as rx'd

43:40

that was one of the worst i have done.
behind filthy fifty and maybe murph.
50:50
subbed 80# cleans.

M/22/6'4/255#

As rx'd
29:42

Runs done 5 laps around the bball courts one floor above. Otherwise as RX'd: 28:12

3 rounds:

30 95lb squat clean
30 pullups
.35 mile run (5 laps around bball courts, should have done 6

27:53

M/40/185

Badger with a broken foot stuck in a walking cast:

Subbed three minute sprint on a stationary bike for the runs. Two rounds completed in 24:50.

Should have finished the workout but had to pick up the daughter.

More better faster

Upper body is still smoked from my run in with Eva. So I decided to run.

6K 45:00ish

The kids at the house were playing with my stopwatch while I was out. When I got back it read 00:00:00. So its an estimation.

23/m/5'8"/150

as rx'd 41:55

HORRIBLE WORKOUT!! almost as hard as Eva...

Make up WOD on 7/6

Tougher then I thought it would be. Being post-call doesn't help.

Got through it though

42:22 (split pullup 15 strict 15 kipping, 4:00 per 800m).

Scaled to 75# squat cleans, running at 2x on the elliptical.

38:30

m/37/5'11"/225 lbs
Did it as rxed in 46:30. Damn near killed me. I thought Eva was tough. Kept hearing Rippitoe in the back of my head to "suck it up and lift the f'in weight"

RIP Badger!

32/m/#230
rx'd 27:28

m/31/220
As Rx'd
39:31

36:30

Miserable. No more 800's PLEASE!

Bwt: 192
3rds for time:
50 lbs squat cleans 15 reps
100 off assisted pull-up 15 reps
800 meters run
:44::30

Ran our 4th of July 10K - 69:44 - beat my Wednesday 10 K by 6+ minutes. Gotta love the extra competition. I can't wait for next year when I can do it in under an hour like the rest of you bad asses!

1 rd, 30 squat cleans in 19:48

Can't maintain hook grip during high rep sets, so end up taking breaks for my grip. Need to work on this - otherwise would've been light-years faster

m/48/178

Travel day in the mountains with no access to weights or a track. Did the following workout instead:

Five rounds for time of:

Burpees, 10 reps, 0:25/0:28/0:40/1:04/0:42
Pull Ups, Chest to Bar, 10 reps, 0:23/0:28/0:47/1:06/1:14
Double Unders, 10 reps, 0:28/0:33/0:36/0:44/0:18
Total 9:59

Mama and the kids played in the lake.

only had time for 1 rnd and very little WU:
9:52 1 rnd 95# cleans

still enjoying my vacation!

later,
b
m/32/5'8-1/2"/172

35/F/5'4"/125

55lbs squat cleans
band pullups

36:45

m/40/6'0"/192

sub'd regular 95# squats

28:24

9:24
50 pull ups
50 dips

2 month ago when i re-started crossfit i did 50 pull ups in just over 8 minutes. i finished it this time in just over 5 minutes and decided to add the dips.

28:19 Rx

34:17 as rx'd

m/44/5'9"/165

42 min as rx'ed

That was hard. It's all good until you lift the bar.

As Rx'd 35:25

rest day

M/22/180lbs 6'3

After two days in vegas, wasn't exactly my normal self. I'll have to do this one again soon.

35:13

Where can I find handstand push straps or harnesses? Thanks!

30/m/5'11"/200

As Rx'd

31:06 first time doing this WOD

24:52 as rx'd

As Rx'd

33:10

Running last was shockingly painful. Pose really helping times.

34:42

round 1 - 75#
rounds 2, 3 - 65#

that one's a beast.

as Rx'd 37:28

This one kicked my butt, was only able to complete 2 rounds as RXed...

Holy crap.....it was a bad day to have a bad knee.

3 rounds 36:00

(30) 95 lbs squat clean
30 pull-ups
row 500 meters

As Rx'd runs on TM 8.0, 7.5, 7.5

38:53

RIP CPO Mark "Badger" Carter

37/m/195

as rx'd 39:00

To do a squat clean, hold the bar at your waist in a standing position. Grip can be comfortable and legs shoulder width apart. Then bend your legs slightly as you swing the bar up to your shoulders (to a front squat position) to perform the clean part of the exercise. Then do a squat with the bar in a front squat position. After completing the squat, return the bar to your waist and do again...... for 30 reps! Have fun and be safe!

37:38
JPU rounds 2&3

39:00 as rx'd...Loved this one

had to break up

pu's as follows:
set 1=15x & 15x
set 2=12x 12x 6x
set 3=10x 10x 10x

squat clean as follows:
set 1=15x 15x
set 2=12x 12x 6x
set 3=15x 15x

800 Meters:
set 1=3:08
set 2=3:04
set 3=3:00

Puppy/Pack Mix:

Complete three rounds for time of:

55 pound Squat clean, 20 reps
20 Pull-ups
Run 400 meters

Time: 35:32

Badger lite:
30 - Dumbbell hang squat cleans (40#)
30 - Pullups
400m run

27:45

First time running in Vibram five fingers

M/32/5'4"/140lbs
AS rx'd
39:58

tabata run 9.1 mph

147lbs/32yoa

Badger as Rx'd (besides treadmill)

32:41 PR

previous was 38:28

41 minutes

m/28/170

32:16

26/m/6'3''/230

as rx'd
39.47 ...rough

34/M/205

31:03 as rx'd (PR)

47:27

as rx'd

36:27

1st time doing this...not enjoyable at all!!!

M/32/148lbs/5'5"

As rx'd
36:52

28 male 194

43:43

49:58. Did jumping pullups but other than that everything eles was as recamended

50:45

Puked in the second round...took some time and finally finished.

hi ppl, new in this site, not as much as in crossfit world. even i have problems with my lower back, im ready to do "badger"

hi ppl, new in this site, not as much as in crossfit world. even i have problems with my lower back, im ready to do "badger"

M/24/183

As Rx'd:
31:43

this workout was extremely nasty

scaled the last set of cleans to 15 reps

43:40 and I'm hurting. yesterday's self invented wod of OHS and ring dips didn't help anything.

Complete three rounds for time of:
95 pound Squat clean, 30 reps 2:44, 5:04, 5:44
Pull-ups

One of 2 things is going to happen over the next 3 months of Crossfit:

1) my forearms will get stronger OR
2) my times will still be pathetic....

just checkin if this thing works

yeah, it works, ill post time tomorrow, crossfit ppl

M/37/185/5-10
As Rx'd.
This sucked.
34:25.
At altitude in Mccall ID (mile high), at Legend Crossfit.

Sqt Cleans- broke down to sets of 5 or 4 after fist 8,
PU 15-15,15-15,10-10-10
800 run- between 4 and 5 min, this sucked.

Badger
(Somewhere between Pack and Porch)
Three rounds for time of
Run 800M
30x Squat Cleans, 70# (Full squat cleans, not hang squat cleans
30x Pushups

46:55 Ouch!

I meant 30x pullups, not 30x pushups. My hands typing faster than I can think.

as rx'd
35:23

as rx'd 34:06

27m143

forgot to set timer, but probably about 45 minutes. I sure was dragging. I ate a while ago but it still felt like I was bogged down somehow. I must still be sick. That explains the runny nose too I guess.

wah

Rx'd 35:21

Rx'd

27:45 Finished 1st round in 7 min, couldn't keep pace.

Rx'd 36:11.

m/29/6'1/193

as rx'd

brutal!!!!!

36:51

Will B's Time,

42.30

Strict on a rolling bar,

subbed 20 reps instead of 30 for Squat Cleans

48:39

Subbed 65lbs

39:41

06/07/09
M/33/80kg
As rxd (runs on treadmill in VFFs)
31:40
Hard on the grip

cfwu -pu's

54:05 (run on treadmill, 0% incline)

F/38/132ish/5'4"

Had to scale this down to AMRAP 20
Used 50lbs for squat cleans (did hang squat)

Did one full round +16 cleans.

Did a half "Badger" doing 15 reps of each and running 400 meters for each round.

25 minutes

M/39/191

As Rx'd: 57:10

7

39:30

75 lb
treadmill 12
47.19

about 41 minutes, subbed 65lb squat cleans

As Rx'd: 41:04
Really wanted to quit after the 2nd round.

RIP Badger.

After a nearly 12 day break from CF, this one just about killed me, and I only did half. 5 day lacrosse tournament, travel day, then 5 days of R&R, and a travel day. So:

3 rounds of:
95# squat clean, 15 reps
15 pullups
400m run

24:10. Ouch. Biggest metcon component was the squat cleans. "Resting" during runs is a new one for me.

Wow
42:42
I look forward to next time!

Had to dial it back.
3 rounds: 95lb squat clean, 15 reps
15 pullups
row 500M

Time: 24:45. Cardio sucks in the summer.

M/53/141/5'8"

As Rxd 40:37

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

41:23
----------------------------------------------------------------
Compare to 071219

"Badger"

95 pound Squat clean, 30 reps SUB Power Squat Clean
30 Pull-ups
Run 800 meters SUB Elliptical

41:33

Wednesday, 7-8-2009 2000pst
Bw=203, 72", 49 yom
CFWUx1, 5rep, 65# thruster 15 reps

Badger as Rx: 42:28.03

51:32

3x
10 squat cleans, 10 power cleans, 10 front squats (65#)
30 pull ups
800m run

30:22

M/191/39

As Rx'd 57:10....did this at 104 degrees today, bad idea.

A couple hours later did 1/4 mile hill repeats with a 1 mile warm up and 1 mile cool down.

7

guys, i should have replaced squat clean with the power squat clean, i couldnt even finished the third round, the runnin just finishes me...... any suggestion to the lower back pain?!?!?! plsss (34:24)

35:07

ran 800's on treadmill

Porch scaling - 75# Squat clean (subbed hang squat clean since I don't have bumpers)
Otherwise as rx'd.

31:30

37:20 as rx'd

wow,
love badger
2x35 squat cleans

29 minutes

The Porch:
Complete three rounds for time of:
75 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

32:29

Wow - Tough workout!

M/33/71"/177

Badger
Complete three rounds for time of:
55 pound Squat clean, 30 reps
30 Pull-ups - Jumping
Run 800 meters - Did on elliptical for equal distance. Left hip has something wrong with it for over a month

36:40

47/M/184
15
15
Outside
See previous
35:29

One round as rx'd:

12:50

as rx'd:

40:05

Erin:
45# squat cleans / beg. pullups

36:42

07/07

52:00 sub'd run @ 4:00 min. for machine at CG.

CFWU.
3 rounds, scaled:
Squat cleans w/ dumbell (2x25lb)x 15
800 meter treadmill run @ 7 to 8 minute mile pace.
15 pullups. (Mix of kip, strict, jumping, negative.)

Time: 30 minutes.

CrossFit warmup minus the pullups followed by the WOD as RX'D with 1600m bike ride replacing runs.

42:35

I like the feel of the squat clean you you hit it right. You pull the bar up with the momentum of your upward pull and just at the right height, not too high not too low, you scoot your hips down deep and smoothly catch the weight. Then you connect your line all the way from your heels through your legs and your trunk into the mass and simply stand up and you can feel the connection all the way through your body.

At least thats how it feels to me.

26:35

m/35/5'9/174

CFWU - 3. Reg except 12 pushups instead of PU 2nd set. Superman. Burgener.
32:30
Used PU bar beside stairs w/ace bandages for grips. Sq cleans toughest part. Touch to get knees back first. Need to keep stomach tight. Extension in calves not bad as sets progressed. Try keeping elbows out instead of touching side of torso.
1st couple laps of each 800 tough but not bad after that.

Finally got around to getting this one in.

As rx'ed.

Last time: 38:02
This time: 33:58 PR

The last set of pullups took waaay too long because of slippery bar/sweat. Oh well.

As Rx'd
11:51/14:25/13:57
Total 40:15

BRUTAL!

20 reps the first round
20 reps the second rouond
18:55

EJ
M/36/169
32:28
EJ

hardest WOD i've done

CFWU x 3 (minus pull ups)

33:22.8
20x45kg squat cleans
15 pullups
800m

ouch.

1 x CFWU (3 sets)

as Rx'd 36:00

M/31/190

One of the top 5 hardest workouts!

33.08

40/M/195--Denver
As Rx'd: 28:45
No gas on the runs...

55:00

2 rounds only, subbed 60 24'' box jumps for 800 meter run

~ 34 minutes (timer stopped mid-workout)

Tschanzy 47 YOM 166 5'9"

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

First Time PR by default 40:17 AS RX except last set of squat cleans on 45 LBS. Total a__ kicker!

Tschanzy 47 YOM 166 5'9"

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

First Time PR by default 40:17 AS RX except last set of squat cleans on 45 LBS. Total a__ kicker!

Did this today. 15 July. Brutal 38:46 as rx'ed.

Joe

as Rx'd. 36:47

First time posting, been lurking the site and the workouts for some time. I am winding down on a second cycle of Starting Strength and have begun cycling up the MetCons. Plan to work both, SS and CF, in concert with a concentration on the benchmark workouts. This was my first time performing 'Badger', details are below.

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

First Time PR by default 66:27 AS RX!

as rx'd:

37.25

(transition time - 4 x 30 secs = 2 mins)

rxd 32:52

34 yom 202 lbs.

1 round about 12 minutes. Ran out of time

29/m/190

subbed ring PU: 33:14

did this on a monday, ugh.....

3 rounds:
30 x 95lb squat clean from the hang
30 x pull ups
800m run (treadmill)

34:52 (horrible - this one kicked my ass)

cfwu x 2
as rx'd: 35:20
1)11:01
2)12:32
3)11:46

36:17
2 rounds with 45 lbs bar and jumping pull-ups

48:00

M/31/203/5'9
3rounds for time of
95lbs Squat Clean, 15reps
15 Pull-ups
run 800 meters

F/26/183/5'6
knee injury- warm up - rest

M/31/203/5'10
Modified Badger-time 41:19
3rounds for time of
95lbs Squat Clean,15 reps
15 pull- ups
Run 800 meters

F/26/183/5'6
Injured Knee
Warm up - Rest
Squat therapy

26/200/5'8"

1:10

30-m-165

3430 did full squat cleans on first set
then moved to hang squat cleans for the remainding 2 sets

20/M/173

Only was able to do one round. I have a really bad cold and after the jog I could not stop coughing. I will complete it next time around!

13:32

20/M/173

Only did one round because I am sick. After run I could not stop coughing. I will complete it next time around!

13:32

First Badger. Scaled to 65# SC to work on form. Reps and sets as rx'd. 27:37.

CF warm-up x3
Burgener warm-up
WOD: (~40 min)
rnd 1:completed all as rx'd.
rnd 2:PU's mixed sets hang/jump/kip
rnd 3:PU's mixed sets jump/kip/assist'd

*Completely gassed and head over the trash can...what a nice welcome back to CF after a 3 month power lifting hiatus. Loving it! Posting this late; WOD done on 8-4-09.

45/m/164

38:02, improving form on cleans

M/27/6"/170

after a long weekend and not great sleep I decided to do 2 hard rounds rather than 3 slow rounds.

16:45 on a treadmill at 2 deg incline.

Struggling as rx'd

wow that sucked
At Rx: 34:46